©2006 Kari Tse
May/June 2006
The sun has finally arrived and I am sure that I am not the only one who is feeling a lot more energetic!!  Got my round of golf in today as well as some yard work and I still have energy to spare to type this out!!  Hope this month's newsletter finds everyone else in good spirits.
I am actually going on a real vacation which is why this newsletter covers May and June.  I will be leaving the evening of Friday, May 26th and will be back at work Monday, June 5th. Many of you know how much I have been looking forward to this trip.  Is Alaska ready for me?
As some of you know, I have been planning on increasing rates.  Effective June 1st, single sessions will now be $60 at TimeOut and $75 at Balanced Motions.  For anyone who buys multiple sessions at a time, the price will increase by only $5 per session.  I hope these increases won't be too much of an incovenience to anyone.  I value all of you as my clients and friends.
Eating Tip of the month!!
More fatty acid talk!  A couple of months ago, I talked about trying to reduce the amount of trans fatty acids in your diet.  Since some food packaging may not contain the amount of trans fatty acids on it, how do you know if it contains any at all?  The process of hydrogenation is what cuases the production of trans fatty acids but it is the partially hydrogenated oils. not fully hydrogenated oils.  Hydrogenation is the process in which hydrogen atoms are forced into vegetable oil molecules under high pressure and temperature, thus converting unsaturated fatty acids (the good kind) to saturated (the bad kind).  During the partially hydrogenating process, some of the unsaturated fatty acids escape being hydrogenated, but they may still be changed into an unusual shape which are the trans fatty acids.  Our bodies are not used to dealing with them, thus reacts by manufacturing more bad cholesterol (called LDL) and less good cholesterol (called HDL).
For more information, the Mercury News printed a great piece this week in the food section from which I did a little paraphrasing.  http://www.mercurynews.com/mld/mercurynews/living/food/14431261.htm
Men are stronger because they have more muscle mass,
not stronger muscle fibers

Power production is a function of both muscle strength and contractile speed and the ability to generate power is critical to performing many activities of daily living. Older women have greater limitations in function than men and a longer period of dependence before death. The objective of this study was to directly compare whole muscle and single muscle fiber power production in older men and women.

Sixteen older men and women (mean age 72) served as subjects. Whole muscle strength and power was measured using knee extension and double leg press. Results showed men had greater whole muscle strength, power and velocity than women, however in single muscle fiber comparison, no significant differences in power-generating capacity were found in either type I or type IIa fibers.

These results indicate that the observed differences in strength and power between men and women are more a result of greater muscle mass in men than women as well as, possibly, differences in central nervous system activation. Studies such as this are important to Fitness Professionals to understand what causes power decline in older women and to help in developing programs to improve function and reduce decline during aging.

Krivickas, Lisa. et al. Sex differences in single muscle fiber power in older adults. Medicine & Science in Sports & Exercise. 2006, 38(1), 57-63.
Recipe of the Month:
Crumb topped Macaroni and cheese 
2 cups 1% milk, divided
2 cloves garlic, minced
3 tbsps flour
1/2 tsp dry mustard
1/2 tsp coarse salt
1/4 tsp freshly ground black pepper
1 cup grated reduced-fat sharp cheddar cheese, divided
1/2 lb elbow pasta
3 tbsps italian-style bread crumbs
1 tbsp grated romano cheese
1 1/2 tsps olive oil
Preheat oven to 375 degrees
Bring 1 1/2 cups milk and garlic to a boil in medium saucepan.  Set aside.  Whisk together flour, mustard, salt and pepper with remaining 1/2 cup milk in a small bowl.  Add to garlic-mixture and bring to a boil.
Immediately reduce heat to low and cook, whisking constantly, until sauce thickens, about 3 minutes.  Remove from heat, and stir in 1/2 cup crated cheddar.  Set aside and keep warm.
Meanwhile, cook pasta, according to package directions, until al dente.  Drain and stir into cheese sauce.  Transfer mixture to a 1 1/2 quart baking dish coated with cooking spray.  Sprinkle with reaming 1/2 cup cheddar.
Combine bread crumbs, romano cheese, and oil in a small bowl.  Stir well to combine.  Sprinkle bread crumb mixture evenly over pasta and bake 25 minutes or until golden and bubbly.
Yield:  8 servings
194 calories, 338 mg sodium, 11 mg cholesterol, 28 gm carbohydrates, 9 gm protein, 11 gm fat