©2006 Kari Tse
March 2006
Well, my resolution to getting back to my monthly newsletter every month has not being going so well, with me totally forgetting to do last month's.  I was on vacation but not an excuse, eh?
 
For those of you who I see at Body Dynamics, then you already know that Body Dynamics has closed its doors.  Due to an inflexible landlord, Body Dynamics moved out of its current location rather suddenly.  I am now up and running a few miles away at my friend, Joe's studio located at 1775 Park Ave, San Jose.
 
Eating Tip of the month!!
Fats and oils are part of a healthful diet, but the type of fat makes a difference to heart health, and the total amount of fat consumed is also important. High intake of saturated fats, trans fats, and cholesterol increases the risk of unhealthy blood lipid levels, which, in turn, may increase the risk of coronary heart disease. A high intake of fat (greater than 35 percent of calories) generally increases saturated fat intake and makes it more difficult to avoid consuming excess calories. A low intake of fats and oils (less than 20 percent of calories) increases the risk of inadequate intakes of vitamin E and of essential fatty acids and may contribute to unfavorable changes in high-density lipoprotein (HDL) blood cholesterol and triglycerides.

KEY RECOMMENDATIONS

  • Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
  • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
  • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
  • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
***taken from www.health .gov
IN THE NEWS!!!!!!
Running Faster Does Not Necessarily Result in Increased Fat Burning Rates

Low intensity endurance training is often recommended to ensure compliance and enhance fat burning, but If the goal is weight loss, theoretically the caloric cost of the activity should be as high as possible. The purpose of this study was to determine if there was a difference between energy expenditure and substrate use running the same distance at a high versus lower intensity.

Ten males and 4 females that were moderately endurance trained served as subjects. On separate days. Each subject performed a five-mile run at 70% and 95% of their individual anaerobic threshold. Energy expenditure was significantly greater during the higher intensity run, but there was no significant difference in the absolute amount of fat that was used, although the higher intensity trial used a statistically significantly greater amount of carbohydrates.

The results of this study indicate that both high and low intensity endurance exercises are effective for weight loss and fat loss. If caloric expenditure is the goal, then the time needed to reach that goal will be less with high intensity exercise versus low intensity exercise, but Fitness Professionals need to consider several other aspects when interpreting these results. The motivation of the client must be considered when recommending high intensity exercise. Clients working at higher intensities may perceive the exercise as uncomfortable and punishing, which could have an impact on adherence.

Rosenberger, Friederike. Et al. Running 8000m fast or slow: Are there differences in energy cost and fat metabolism? Medicine & Science in Sports & Exercise. 2005: 37(10), 1789-1793.
Recipe of the month: Here is a very easy recipe that I do quite frequently and especially since we are still in stormy weather season, is quite nice on a cold night.
 
Chili con Carne
1 lb ground beef or ground turkey
1 onion, chopped
1 garlic clove, crushed
2 tbsp mexican chili powder
1/2 tsp chili sauce
1 28 oz can tomatoes
1 can pork and beans
1-2 large cans of kidney beans
 
1. brown ground meet and onions.  Add garlic and spices.
2.  Add the rest of the ingredients.  Bring to a boil and let simmer for at least an hour.
 
You can add a chopped small green and red pepper, or a can of corn as well.
 
I use my crock pot to do this recipe frequently.  I brown the meat, onions and spices and then add them with the rest of the ingredients into the crock pot.  Set on low for at 8 hours or hight for 4-6 hours.
 
If anyone has a great healthy recipe they would like to share, feel free to send it my way!!