©2007 Kari Tse

July 2007

Summer has officially started and so far, has been wonderfully not hot.  Remember to keep yourselves hydrated.  Once you feel thirsty, you are already dehydrated.  Remember to put on sunblock, the amount of which would fit in a shot glass should be sufficient to cover you. I hope everyone has a great summer and if I haven't seen or heard from you  in a while, let me know what you are up to!!

Another warning:  Just tonight I spent hours at the urgent care with my new dog, Sargeant Pepper.  With all the chemicals and such that we use for our gardens, it may be easy to leave something out.  In our case, it was some rat poison that I had put out in our garage a couple of years ago when I had an unwelcome houseguest.  I had swept in the area since then but Pepper managed to stick his nose in to get it, and before I could get to him, had already been chewing on it for a couple of seconds.  He seems fine now and luckily I got him to the vet within 10 minutes of realizing what he had found.  With my kids getting older, and my last dog being fairly big, and having not realized that there was still rat poison in the garage, I had gotten fairly complacent.

Eating tip of the Month

Summer offer opportunity to improve nutrition.

I saw this headline in the Merury News last week and with glee, cut it out and paraphrase it for you.  I always love summer for the huge of variety of fruits and vegetables that are now in season.  The kids love the berries and my older one, loves the plums and peaches.

In the article, there were three factors to consider when trying to encourage children to eat more good foods and less of those snacks that are high calorie and low nutrition.

Factor 1:  don't make an issue of what children can or can't eat.  Remember the more forbidden something is, the more attractive it can be.

Factor 2:  Don't make bad habits easy.  In other words, don't keep those unhealty munchies in easy reach.  Replace them with a bowl of fresh fruit that is easy to grab.

Factor 3:  When children say they have had enough, don't force the issue to make them eat more.  Let them recognize the signals that their bodies put out to know when they are full.

For the rest of the article follow this link: 

http://www.mercurynews.com/search/ci_6222804?nclick_check=1

In The News

New study suggests caffeine cuts DOMS

Post-exercise muscle soreness, commonly referred to as DOMS, is a deterrent to beginning an exercise program for many deconditioned individuals and may play a major role in exercise adherence. Much research has been devoted to uncovering ways to reduce this phenomenon in efforts to increase comfort during recovery from high intensity exercise.

In January, researchers at the University of Georgia reported a breakthrough in the battle against DOMS. Their study, published in the February 2007 edition of The Journal of Pain reports that moderate caffeine ingestion, the equivalent of 2 cups of coffee reduces post-exercise muscle pain by up to 48%.

Nine previously untrained female college students who were not regular caffeine drinkers engaged in a single bout of exercise that caused moderate muscle soreness. The unique exercise bout consisted of electrical stimulation to produce eccentric contractions of the quadriceps muscle. One and two days later they were given either caffeine or a placebo prior to performing the same exercise at both maximal and sub-maximal efforts. Participants given caffeine 1-hour before the maximum force test experienced a 48% reduction in pain and a 25% decrease in pain with the sub-maximal force test compared to controls.

The authors speculate that caffeine blunts the pain response by blocking adenosine receptors. This prohibits adenosine, which is released in response to inflammation, from binding and completing the pain loop.

Based on the results of this study caffeine may be more effective than many common OTC medications used to reduce pain and soreness, ibuprofen, acetaminophen (Tylenol) aspirin, and naproxen (aleeve). Previous studies on IBU have been inconsistent in producing a significant reduction in pain from DOMS.

Although the results of this study appear promising, there are some limitations to this original research. First, the researchers did not evaluate men, who may respond differently to caffeine than women. Second, caffeine sensitivity may play a role, and people who currently use caffeine regularly may not benefit. Third, some people are intolerant of caffeine because of side-effects that include increased feelings of anxiety, heart palpitations, increased blood pressure, upset stomach, increased urination and disrupted sleep.

Maridakis, V. et al (2007) Journal of Pain; University of Georgia, Office of Public Affairs News Service

Recipe of the Month:

Hoisin and Lime-Marinated Grilled Chicken-  My first use of the grill this summer and I tried this recipe from the current month of Cooking Light (what?  you didn't think I made up these recipes myself, did you?)  After hours digging in my backyard, which is now actually starting to look like a place you would want to go out and relax in, it was quite gratifiying to fire up the old grill, even more so with this yummy recipe.

1/4 cup hoisin sauce
1 tbsp grated peeled fresh ginger
2 tbsps low-sodium soy sauce
1 tsp grated lime rind
2 tsps dark sesame oil
1/2 tsp kosher salt
8 garlic cloves, minced
6 (6 oz ) skinless, boneless chicken breast halves
cooking spray

Combine hoisin sauce, ginger, and next 5 indgredients (through garlic) in a large zip-top plastic bag.  Add chicken to bag; seal.  Marinate in refrigerator for 2 hours, turning the bag occasionally.

Prepare grill.  Remove chicken from bag; discard marinade.  Place chicken on grill rack coated with cooking spray, and grill for 5 minues on each side or until chicken is done.

Yield 6 servings. 

per serving: 243calories, 39.9g protein, 6.4 g carbohydrates, 4.5 g fat, 0.9 g saturated fat, 99 mg cholesterol, 618 mg sodium, 0.4 g dietary fiber



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