©2007 Kari Tse
January 2007
I hope this month's newsletter finds everyone healthy and relaxed after a wonderful holiday season.  The stormy season will be descending upon us soon and the rain will keep us outdoor activists indoors for our workouts.  Get thee all to the gym and get moving as much as you can to counteract the way the rains may change our moods!!!
 
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, January 2, the SJ-L locker, shower and restroom facilities will be CLOSED for repairs and improvements.  In Feburuary, SJ-L TimeOut Fitness center will be closed for 2 weeks for further renovations.  For those of you who participate in the Cisco group exercise programs, there will be no regular pass classes in Building L for session A.
 
Eating tip of the Month
 
The Low Down on Sugar
There is nothing wrong with a little sugar once in a while. After all, it makes food taste delicious. What would a bowl of oatmeal be without a swirl of brown sugar? The problem is most people go so far overboard with sweeteners that they are drowning in their sugar bowls. The average American eats the equivalent of 20 teaspoons (40 grams) of added sugar a day. That's twice the recommended amount.
Keep in mind I am not talking about the sugar that's naturally occurring in foods like fruit and milk products-even vegetables contain some sugar. That is not the problem. I am talking about refined sugar that is added to foods and beverages to sweeten them up. When you consider one 12 ounce can of soda has the equivalent of 10 teaspoons of sugar, the amount that should be your daily limit, you can see how quickly the numbers can add up. Try these simple steps to keep your sweet tooth in balance.
  • Switch to sugar free, calorie free drinks like water. For a splash of flavor add lemon or orange slices, or try a sparkling water with a little fruit juice.
  • Buy unsweetened cereals and yogurts and add your own sugar for flavor. Chances are you will use much less than the food manufacturers do.
  • Go ahead, have dessert. Just keep portions small and keep it to a few times a week.
  • Read food labels. Grams of sugar are listed on the food label, but the label doesn't distinguish between naturally occurring sugars and added sugar. So even 1 cup of plain milk will show 12 grams. Better yet, read the ingredient list and look for added sugar in all its guises. Fructose, cane sugar, corn syrup and maltodextrin are all added sugars.
  • Opt for honey, maple syrup and molasses. They still count as added sugar, but at least these less refined sweeteners give you some minerals and antioxidants.

from foodnetwork.com
 
IN THE NEWS!!!!!!
New Advice for Back Pain Sufferers... DON'T Sit Up Straight!

Although the best advice for back pain sufferers is to refrain from sitting for too long, it is impractical in today's society where desk work has become the norm. Consequently, back pain ranks as the number one reason for worker's compensation claims and days in absentia from work in America. Ergonomic research has made attempts to increase the biomechanical efficiency of the work environment to reduce strain on the body, but has yet to provide an answer for reducing back pain.until recently.

Researchers from Woodend Hospital in Aberdeen, Scotland reported that the upright 90-degree posture we've all come to recognize as "ideal" may be the primary cause of low back pain, and speculate that changing the sitting position of office workers may be the only intervention necessary to eliminate this problem.

Using a relatively new imaging device called "positional MRI" researchers were able to quantify strain on the spine, muscles, and soft tissues in the lower back during various sitting positions. Twenty-two healthy volunteers with no history of back pain or surgery participated in the study. Participants were assessed in three sitting positions: 1. slouching, or hunched forward, 2. an upright 90-degree sitting position, and 3. a "relaxed" position reclining backward 135 degrees with the feet on the floor. The findings were reported at the annual meeting of the Radiological Society of North America in Chicago.

Although, as might be expected, the slouching position was reported to create the greatest strain on the lower back of the three sitting positions, the researchers found that the reclined 135-degree sitting position was more ideal and showed less strain on the spine, muscles and tendons compared to the 90-degree sitting position.

Interestingly, spinal disc movement was most significant in the 90-degree upright sitting posture. The authors highlighted that this position causes the greatest strain against gravity and it may be interpreted to cause increased risk of disc bulges or herniations as well as enhance the rate of degenerative disease.

The researchers recommend that office workers who are bound to a desk for most of the day find a chair that allows them to sit at a 135-degree angle. It remains advisable to continue abiding by the "5-minute rule" in which sitting position should be adjusted every 5 minutes. Office workers should be encouraged to get up and move around every 15 minutes or so.

Megan Rauscher. Aching Back? Sitting Up Straight May Be Why. Reuters Health. Wednesday, November 29, 2006
Recipe of the Month:
Farfalle with Creamy Wild  Mushroom Sauce- My new year's resolution is to try to add a few more vegetarian recipes in my newsletters.  I made this one for Blake (who is a definite meat eater) and he really enjoyed it.  I used Shiitake, and oyster mushrooms but you can pretty much use what you can find when you go to the store. Creminis work really well also. 
 
1lb uncooked farfalle (bow tie pasta)
1 tbsp butter
12 ozs presliced exotic mushroom blend
1/2 cup chopped onion
1/3 cup finely chopped shallots
1 tbsp minced garlic
1 1/2 tsp salt, divided
1/4 tsp freshly ground black pepper
1/4 cup dry white wine
2/3 cup whipping cream
1/2 cup (2 ozs) grated fresh Parmigiano-Reggiano cheese
2 tbsp chopped fresh parsley
 
1.  Cook pasta according to package directions, omitting salt and fat; drain
 
2.  Melt the butter in a large non stick skillet over medium-high heat.  Add the mushrooms, onion, shallots, garlic, 1 tsp salt, and pepper; cook 12 minutes or until iquid evaporates and mushrooms are tender, stirring occasionally.  Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally.  Remove from heat.
 
3.  Add the cooked pasta, whipping cream, cheese and  parsley, tossing gently to coat.  Stir in remaining salt.  Garnish with minced fresh parsley, if desired.  Serve immediately. (Serving size 1 1/4 cups)
 
Makes 8 servings.
 
Per serving:  331 calories, 11.4g fat,  12.1g protein, 47.5 g carbohydrates, 36 mg cholesterol, 577 mg sodium


Trying to make the world a fit place, one person at a time!!
cell: 408-813-8325
www.inshapewithkari.com
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