©2007 Kari Tse
February 2007
Where has the first month of the year gone?  I've been so busy that I can't believe that it is over already.  For Those TimeOut members, Building L will be closed for 2 weeks at the beginning of February, and will reopen to renovated locker rooms and carpeting.  Hope all have a great Valentine's day and maybe our good weather will hold out for a while longer.
Eating tip of the Month
Who among has hasn't been confused by what is written on labels and packages?  In the next few months, I am going to try to provide some information on what information that is supposed to be given by nutritional labels to make it easier for us all to understand.

What do common food label terms such as "fat free" or "reduced fat" actually mean?

  • Calorie-free: Contains less than 5 calories per serving
  • Fat-free: Contains less than 1/2 gram of fat per serving
  • Fortified: A nutrient that is not naturally present in a food has been added
  • Good source of fiber: Contains 2.5 - 4.9 grams of fiber per serving
  • High fiber: Contains 5 grams of fiber or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim)
  • Lite: Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product
  • Low calories: Contains 1/3 the calories of the original version or a similar product
  • Low-fat: Contains less than 3 grams of fat per serving
  • Low-sodium: Contains less than 140 mgs of sodium per serving
  • Lower fat: Contains at least 25% less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25% less fat than original cream cheese.)
  • More or added fiber: Contains at least 2.5 grams more per serving than the reference food
  • No calories: Contains less than 5 calories per serving
  • No fat: Contains less than 1/2 gram of fat per serving
  • No preservatives added: Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives
  • No preservatives: Contains no preservatives (chemical or natural)
  • No salt or salt free: Contains less than 5 mgs of sodium per serving
  • Reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)
  • Reduced sugar: Contains at least 25% less sugar per serving than the reference food
  • Salt-free: Contains less than 5 mgs of sodium per serving
  • Sugar-free: Contains less than 1/2 gram of sugar per serving
Sources: Food Labels (lifeclinic.com), Food Labels (University of Michigan)
Exercise may relieve tension headaches

It's estimated that tension headaches afflict more than 80 percent of women and 60 percent of men annually. Most suffers choose to self-medicate, which masks the problem. They often then suffer from "rebound" episodes because the source of the problem is never treated.
The culprits in tension-type headaches include the muscles of the head, neck and shoulder area. Chronic tension in the muscles may cause trigger points that refer pain to the temporal area of the head. Over time this results in weakness in the muscles and persistence of the pain patterns.

Researchers at the Center of Physiotherapy and Manual Therapy in the Netherlands recently reported the effects of an exercise program to retrain the muscles affected that improved the frequency, intensity and duration of tension headaches better than physiotherapy alone.

Eighty-one participants were provided either six weeks of physiotherapy that incorporated both massage and other traditional modalities, or physiotherapy plus a home-based craniocervical training program (CTP) that included specific exercises to restore strength and endurance in the muscles of the head, neck and shoulders. All exercises were to be performed with a latex band twice daily.

As expected, improvements were seen in both groups. However, a greater percent of the CTP group experienced significant improvement and 85 percent maintained the reduction in headache frequency at 6 months, compared to just 35% of the control group.

In addition, the participants in the CTP had reduced their use of medication by 65 percent, whereas the control group continued at the same dose. Although there are questions regarding the long-term benefits of the CTP program (beyond 6 months), the results of this study indicate a strong benefit for light resistance exercise in the battle over tension-type headaches.

Cephalalgia, August 2006.
Recipe of the Month:
Pork and Vegetable Stir-Fry with Cashew rice
3/4 cup uncooked long-grain rice
1/3 cup chopped onion
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 tsp salt
2/3 cup fat-free, less-sodium chicken broth
2 tbsps cornstarch, divided
3 tbsps low sodium soy sauce, divided
2 tbsps honey
1 lb pork tenderloin, trimmed and cut into 1/2 inch cubes
1 tbsp canola oil, divided
2 cups sliced mushrooms
1 cup chopped onion
1 tbsp grated peeled fresh ginger
2 garlic cloves, minced
2 cups suugar snap peas, trimmed
1 cup chopped red pepper
1.     Cook the rice according to package directions, omitting salt and fat.  Stir in 1/3 cup chopped green onions, chopped cashews, and salt; set aside, and keep warm.
2.     Combine chicken broth, 1 tbsp cornstarch, 2 tbsps low-sodium soy sauce, and honey in a small bowl and set aside.
3.    Combine pork, remaining 1 tbsps cornstarch, and the remaining 1 tbsp soy sauce in a bowl, tossing well to coate.  Heat 2 tsps oil in a large nonstick skillet over medium high heat.  add pork; saute 4 minutes or until browned.  Remove from pan.
4.   Add remaining 1 tsp oil to pan.  Add mushrooms and onion, saute 2 minutes.  Stir in ginger and garlic, saute 30 seconds.  Add peas and bell pepper to pan; saute 1 minute.  Stir in pork; saute 1 minute.  Add reserved broth mixture to pan.  Bring to a boil; cook 1 minutes or until thick, stirring constantly.  Serve over cashew rice. 
Yield 4 servings (serving size:  1 1/2 cups pork mixture and 1/2 cup cashew rice)
Calories 460, fat 11.8g, protein 31.8 g, carb 55.9g, fiber 3.6 g, chol 74 mg, iron 4.6 mg, sodium 787 mg, calc 73 mg

Trying to make the world a fit place, one person at a time!!
cell: 408-813-8325
scheduling: http://calendar.yahoo.com/inshapewithkari@sbcglobal.net