©2007 Kari Tse

May 2007

Yeah!! Spring is here and unlike last year is not stormy and we can all go outside to walk and get some fresh air. Take advantage of the comfortable weather and take a walk outside on your lunch break. Just this last weekend, I went hiking with some friends, Julia, Jason and one of Jason's friends, Preston. The weather was beautiful (a little warm) and we got some lovely views of San Jose from the hills in the Fremont Older Open Preserve.


I will be on vacation starting Monday May 21st until Wednesday May 30th. I will return to Cisco to see my afternoon clients on Thursday, May 31st and will not return to Balanced Motions for my classes and students there until Tuesday, June 5th. Scotland, here I come!!!!!

Eating tip of the Month

We talk about proper hydration when we are talking about nutrition in our sessions, and as you know, I advocate water as the best choice. "But" you ask me, "I like my diet sodas", or "Water has no taste". There are many choices and the following is a breakdown of some of your choices. I found the following summary of your drink choices on a biking web site (which I couldn't find to cite it properly).

The natural choice for hydration is water. It hydrates better than any other liquid, both before and during exercise. Water tends to be less expensive and more available than any other drink. You need to drink 4-6 ounces of water for every 15-20 minutes of exercise. That can add up to a lot of water! While some people prefer the taste of water over other drinks, most people find it relatively bland and will stop drinking water before becoming fully hydrated. Water is the best, but it only helps you if you drink it.

Sports Drinks
Sports drinks don't hydrate better than water, but you are more likely to drink larger volumes, which leads to better hydration. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are available. You can get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration, but these drinks tend to offer lower calories than juice or soft drinks.

Juice may be nutritious, but it isn't the best choice for hydration. The fructose, or fruit sugar, reduces the rate of water absorption so cells don't get hydrated very quickly. Juice is a food in its own right and it's uncommon for a person to drink sufficient quantities to keep hydrated. Juice has carbohydrates, vitamins, minerals, and electrolytes, but it isn't a great thirst quencher.

Carbonated Soft Drinks
When you get right down to it, the colas and uncolas of the world aren't good for the body. The acids used to carbonate and flavor these beverages will damage your teeth and may even weaken your bones. Soft drinks are devoid of any real nutritional content. Even so, they taste great! You are more likely to drink what you like, so if you love soft drinks then they might be a good way to hydrate. The carbohydrates will slow your absorption of water, but they will also provide a quick energy boost. In the long run, they aren't good for you, but if hydration is your goal, soft drinks aren't a bad choice. Avoid drinks with lots of sugar or caffeine, which will lessen the speed or degree of hydration.

Coffee and Tea
Coffee and tea can sabotage hydration. Both drinks act as diuretics, meaning they cause your kidneys to pull more water out of your bloodstream even as the digestive system is pulling water into your body. It's a two-steps-forward-one-step-back scenario. If you add milk or sugar, then you reduce the rate of water absorption even further. The bottom line? Save the latte for later.

Alcoholic Beverages
A beer might be great after the game, as long as you were the spectator and not the athlete. Alcohol dehydrates your body. Alcoholic beverages are better for hydration than, say, seawater, but that's about it.

The bottom line: Drink water for maximum hydration, but feel free to mix things up a bit to cater to your personal taste. You will drink more of what you like. In the end, the quantity of liquid is the biggest factor for getting and staying hydrated


On Campus: Addicted to Exercise

April 23, 2007 issue - During her years at Smith College, Caitlin Scafati battled what's known as exercise bulimia—a type of eating disorder that drives patients to cut their weight by working out at least two hours a day. In addition to extreme weight loss, the syndrome can lead to stress fractures or early osteoporosis. At the peak of her illness, Scafati, 24, burned thousands of calories daily at her dorm's gym, a facility unsupervised by the school. It was only after Scafati lost close to 100 pounds that a professor finally took her to rehab. "I knew I was sick," she says.

School officials have been struggling since the mid-1990s with which role to play in dealing with overexercisers, a group particularly prominent in the stressful college environment. There are no hard numbers, but 44 percent of U.S. undergrads and graduate students say they know someone suffering from exercise bulimia, according to the National Eating Disorders Association. "It used to be too much drinking or drugs [to deal with stress]," says Lynn Grefe, NEDA's CEO. "These days, it's too much exercise."

Staffers at Boston College may have a solution: digital technology. This summer the college—one of the "fittest campuses," according to Men's Fitness magazine—plans to install a system that requires students to use IDs to swipe into gyms and digitally reserve cardio machines. Designed to toughen gym security, the software can also track individual habits—an enticing side effect on a campus where exercise bulimia is a "major concern," says assistant fitness director Tom St. Laurent. Next year gym staffers will crunch the numbers to help identify exercise addicts.

Fitness directors elsewhere say they're skittish about recording student workout habits, and many privacy experts agree. "Are we going to watch everyone in the school cafeteria, too?" says Dr. Deborah Peel, the founder of the advocacy group Patient Privacy Rights. "It gets really invasive." MIT has the same technology Boston College is installing, but keeps individual records "vaulted" and doesn't examine them. At Northwestern, privacy concerns keep the staff from even gathering individual facility-entry records, according to Dan Bulfin, director of fitness and recreation. His staff has intervened only a dozen times since the mid-1990s. "It's a very delicate situation," Bulfin says. And, sadly, perhaps futile as well: to avoid scrutiny, many addicts exercise in their own rooms.

—Sarina Rosenberg

URL: http://www.msnbc.msn.com/id/18109231/site/newsweek/

Recipe of the Month:

Shrimp, andouille and sweet pea "paella" - I am always on the lookout for simple recipes that are quick to make. I saw this in the Mercury News a couple of weeks ago and decided to give it a try and it was a hit!!

1 tbsp olive or vegetable oil

1 medium onion, chopped (about 1 cup)

1/2 lb cooked smoked andouille (I used Kielbasa sausage); cut in half lengthwise, then cut into 1/4 inch half moon slices

1 1/2 cups medium-grain white rice

salt and pepper for taste

3 1/2 cups low-sodium chicken broth

1lb frozen, peeled and deveined medium or large shrimp, thawed

10 ozs frozen sweet peas (about 2 cups)

Heat oil in large skillet over medium-high heat. Add onion and cook 3 to 4 minutes, until it has softened. Add andouille and cook for a few minutes, stirring occasionally, until slices start to brown.

Add rice and mix well; add salt and pepper to taste. Add the chicken broth or stock and let the mixture come to a boil, then reduce the heat to low, cover and cook for 10 minutes.

Scatter the shrimp ove the rice, then scatter the peas over the shrimp. Cover ancd cook, adjusting the heat so the liquid remains at a low boil, for 20-25 minutes or until all the liquid is absorbed and the rice is cooked. Stir to combine; serve hot.

Yield: 8 servings

per serving: 237 calories, 12 g protein, 37 g carbohydrates, 4g fat, 1g saturated fat, 11g cholesterol, 310 mg sodium, 2g dietary fiber

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