©2006 Kari Tse
December 2006
The holiday season is now upon us and with that, way too many goodies, less time to workout and a whole lot of stress.  A great recipe for weight loss...yeah right!! If you know anyone who is really susceptible to giving into the holiday stresses, a gift certificate for personal training might be a great gift idea!! If I haven't seen you in a while, why not treat yourself to a session to get you restarted for a new program to get or keep you active over the holiday season and into the new year.
With the Chistmas season coming, holiday hours will be in effect at the TimeOut centre.  TimeOut will close at 6 pm on Monday through Thursday nights through Dec. 18th until after the New Year when we will be returning to work on January 2nd.  Friday nights, the centre will close at 5 pm. For those of you who have evening sessions, I will be available to do the sessions at Balanced Motions in the Rose Garden area. There also won't be any aerobic classes being held at TimeOut during those two weeks.
Also for my TimeOut clients and students, this was recently sent to me and you should get an e-mail if you are on a TimeOut alias but if not, then PLEASE TAKE NOTE!!! 
Effective Monday, December 4, the SJ-6 locker, shower and restroom facilities will be CLOSED for repairs and improvements.  
These areas will reopen on Monday, January 8, 2007. Please note: All campus buildings have locker and shower facilities. Restroom facilities are located in the lobby of this building. During this time, fitness services and equipment usage will be available. 
An email from the SJ-6 GeoCAM (Chi Nguyen) will be sent out on 11/30 to the building aliases and timeout alias. Please direct any complaints to him.
Eating tip of the Month
The holiday season is upon us and with it comes many social events and special holiday treats. As a result, many people gain a little (or a lot of) weight between Thanksgiving and the New Year.there are many reasons why some of us end up gaining so much weight during those few weeks: all those tempting treats available during the holiday season, the pressure from family, friends, and co-workers to overeat, increased emotional eating (whether it be from holiday stress or holiday joy), or the "last chance to relax" before embarking on a new year's resolution. Here are a few tips for fully enjoying the holiday season without gaining weight!

1. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”)
2. Be physically active every day. Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.
3. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go.
4. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.
5. Maintain perspective: Overeating one day won't make or break your eating plan. And it certainly won't make you gain weight! It takes days and days of overeatingto gain weight. If you over-indulge at a holiday meal, put it behind you. Remember, Hakuna Matata!!
Dog owners are more active, healthier

Dog ownership may be an effective intervention among adults and children for promoting physical activity. This study examined the relationship between walking, physical activity levels, and potential psychological mediators between people who owned dogs and those who did not.

A random sample of men and women aged 20 to 80 years participated. Questionnaires were mailed out in 2004 to collect information about demographics, dog ownership, leisure-time walking, physical activity levels, and theory of planned behavior (TPB).

Results of the analysis showed dog owners spent more time in mild to moderate activities and walked an average of 300 minutes a week compared to 168 minutes for non-dog owners.

The results of this analysis indicate an additional benefit to dog ownership. It appears that there is an increase in physical activity associated with the obligation to walk the dog. Fitness Professionals may be able to promote this additional exercise benefit to those who are thinking of getting a dog.  Check first, but a rescue dog from the humane society may make someone a great companion and exercise partner.

BrCanadian Adults. Journal of Preventive Medicine. 2006; 30(2), 131-136.
own, Shane. and Rhodes, Ryan. Relationships Among Dog Ownership and Leisure-Time Walking in Western
Recipe of the Month:
Soy and Orange-Glazed turkey - I made this last year and the reviews were great!! 
2 large oranges, quartered
1 large leek, whites only, sliced
6 whole star anise
1 whole turkey (12-14 lbs)
1/2 cup soy sauce or tamari
1 cup pure maple syrup or honey
1/2 cup orange juice
Preheat the oven to 325 degrees F
Place the oranges, leek and star anise in the cavity of the turkey.  Place the turkey, breast side up, on a rack in a large roasting pan.
In a medium sauce pan over high heat, bring the soy sauce or tamari, maple syrup or honey and orange juice to a boil.  continue boiling for 5 minutes, or until reduced by one-third.
Pour the soy mixture over the turkey, covering as much of the surface as possible.  Roast for 3 to 3 3/4 hours, bastingevery 30 minutes, or until a thermometer inserted in a thigh registers 180 degrees F.  Let stand for 20 minutes before carving.
Use the pan juices as a sauce for the turkey.
The pan juices of this turkey are delicious drizzled over the turkey meat.  Continuous basting is the trick to creating great flavor and moistness in the breast.
Makes 12 servings.
Per serving:  340 calories, 58 g protein, 10 g carbohydrates, 6 g fat, 130 mg cholesterol, 0g fiber, 792 mg sodium
Trying to make the world a fit place, one person at a time!!
Kari Tse, B. Sc, cpt
cell: 408-813-8325