©2006 Kari Tse
April 2006
Apparently March Showers don't bring April flowers but more showers. When will it end? I'm sure that the continuing grey weather is keeping us all in doldrums which means it is all the more important to keep up those workouts to keep those spirits up!!
 
For those of you who have Thursday and Friday appointments, I will be out of town April 13th and 14th as it is Spring Break for Julia and Jason.  I thought a couple of days away together just the three of us would be a nice break.
 
Eating Tip of the month!!
Last month I talked about trying to eliminate the amount of trans fatty acids in our diets.  This month I just want to remind you how to help decrease the amount of saturated fatty acids (remember these are the ones that clog up our arteries) in our diets. 
  • If you eat meat, eat it baked, grilled and broiled rather than fried. Take the skin off before eating chicken. Eat fish at least once a week.
  • Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings.
  • Eat plenty of fruits and vegetables with your meals and as snacks.
  • When eating away from home, watch out for "hidden" fats (such as that in salad dressing and desserts) and larger portion sizes.
  • Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your nutritionist.
  • Drink no- or low-calorie beverages, such as water, unsweetened tea and diet soda.
Balanced nutrition and regular exercise are good for your health even if your weight never changes. So try to set goals you have a good chance of reaching, such as making one of the small changes listed above or walking one more day per week. 
 
***taken from www.familydoctor.org
 
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:
 
Gingered Pork and Asparagus -this is great served over rice. Asparagus is plentiful in the stores right now so take advantage.  The sauce has so much flavour that my kids willingly put asparagus in their mouths.
 
6 tbsps apple juice
6 tbsp soy sauce (use light soy sauce)
4 garlic cloves, minced
1 tbsp ground ginger
1 lb pork tenderloin, thinly sliced
2 tbsps cooking oil, divided
1 lb fresh asparagus, cut into 1-inch pieces
1-1/2 tsps cornstarch
 
In a large resealable plastic bag or shallow glass container, combine the first four ingredients.  Remove 1/3 cup and set aside.  Add pork to remaining marinade; seal bag or cover container and turn to coat.  Refrigerate for 1 hour.  In a large skillet or wok over medium-high heat, stir-fry half of the pork in 1 tbsp of oil for 2-3 minutes or until no longer pork.  Repeat with remaining pork and oil.  In the same skillet, stir-fry the asparagus for 2-3 minutes or until crisp tender.  Stir cornstarch into remaining marinade; add to the skillet.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Return pork to skillet and heat through.  Serve over rice.
Yield:  4 servings
258 calories, 557 mg sodium, 67 mg cholesterol, 11 gm carbohydrates, 28 gm protein, 11 gm fat