©2007 Kari Tse

June 2007

Well, we made it back and boy am I tired!!  Scotland and London are unbelievable places and there are so many unforgettable experiences over the last couple of weeks.  And now that I am back, well  I'm baaaaaaack!!!

Eating tip of the Month

Try a new, healthy cooking method

One way to embrace healthy eating is by using healthy cooking techniques. That doesn't mean you have to become a gourmet chef or invest in special cookware. Simply use standard cooking methods to prepare foods in healthy ways. These cooking methods will add little or no fat to the foods you cook:

  • Baking. Cooking food covered or uncovered in an oven or oven-type appliance.
  • Braising. Browning first, then simmering in a covered pan with a little liquid.
  • Broiling. Cooking food by direct heat in the broiler section of an oven or an oven-type appliance.
  • Grilling. Cooking food by direct heat over coals.
  • Poaching. Cooking food in liquids such as broth, vinegar or juice — making sure that the food retains its shape while cooking.
  • Roasting. Cooking food covered or uncovered in an oven or oven-type appliance; like baking, but usually done at a higher temperature.
  • Sauteing. Cooking food rapidly with a small amount of oil in a hot pan. For some recipes you can use broth, nonstick cooking spray or water in place of oil.
  • Steaming. Cooking food in a perforated basket over a small amount of boiling water.
  • Stir-frying. Cooking by stirring small pieces of food in a hot pan (often a wok) with a small amount of oil.

taken from http://www.mayoclinic.com/health/healthy-eating/WT00020


Reducing the acidity of the diet may improve bone mass

Osteoporosis or reduced bone mineral density, is a growing concern in the US. Since drug therapies are only modestly effective once osteoporosis is diagnosed, the prevailing recommendation is to focus on prevention.

Although controversial, scientists have theorized that low blood pH or increased acidity inhibits bone formation, resulting in lower bone mass. If this is true, by neutralizing the acidity of the blood, bone formation may be enhanced. One cause of increased blood acidity is thought to be the modern American diet, which consists of many highly acidic protein-rich foods such as dairy, grains, and meat.

Past research has shown that simply removing excess acid is insufficient, but Swiss researchers recently put this theory to the test by measuring the effects of a common anti-acid supplement, potassium citrate, on bone mass in women with osteopenia. One hundred sixty one participants were randomly assigned to take potassium citrate, an anti-acid, or potassium chloride daily for 6 to 12 months. The women taking potassium citrate showed a 1-2% increase in BMD at the spine and hip compared with the women who were given potassium chloride and continued to show a typical decline in BMD.

The results of this study indicate that by simply reducing the acidity of the diet, bone mass may increase to an the extent virtually equal to that produced by common FDA-approved medicines. At this point, further studies are required before a recommendation can be provided regarding potassium citrate supplementation, but this research should provide more encouragement for people to eat more fruits and vegetables and watch protein intake.

Jehle, S., et al (2006) Partial Neutralization of the Acidogenic Western Diet with Potassium Citrate Increases Bone Mass in Postmenopausal Women with Osteopenia. Journal of American Society of Nephrology. 17. 3213-3222.

Recipe of the Month:

Black Bean, Corn and Zucchini Enchiladas - Surprisingly the kids loved them!!  Okay, they like my meat version better but there weren't any complaints and plates were clean after they were finished eating.

1 tsp canola oil
1/2 cup diced red onion
1 tsp minced garlic
1/2 cup organic vegetable broth
1 tbsp chili powder
1 tbsp honey
1 tsp ground cumin
1/2 tsp salt
1 (28 oz) can crushed tomatoes, undrained

Heat oil in a large saucepan over medium heat.  Add onion and garlic; saute 5 minutes or until onion is tender.  Stir in broth and remaining ingredients.  Reduce heat and simmer 30 minutes.

1 tbsp canola oil
2 cups diced zucchini
1 (10 oz) package frozen whole-kernel corn (I used can and it was fine)
1 (15 oz) can black beans, rinsed and drained
Cooking spray
8 (8 inch) whole wheat tortillas
2 cups (8 ozs) shredded reduced fat chedder cheese

Preheat oven to 350

Heat oil in large skillet over medium-high heat.  Add zucchini and corn; saute for 5 minutes or until vegetables are tender.  Remove from heat and stir in beans.

spread 1 cup sauce in the bottom of a 13X9 inch baking dish coated with cooking sprayu.  Spoon about 1/2 cup zucchine mixture down center of one tortilla; sprinkle with 2 tbsps cheese, and roll up.  Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture and 14 tbsps cheese.  Spread remaining sauce evenly over enchiladas.

Cover with foil; bake at 350 for 30 minutes.  Uncover; top with remaining 1 cup cheese.  Bake uncovered, for 10 minutes or until cheese melts. 

Yield 8 servings.  (serving size 1 enchilada)

per serving: 348 calories, 16 g protein, 47.2 g carbohydrates, 4.2g fat, 1.8g saturated fat, 20mg cholesterol, 878 mg sodium, 7g 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