©2007 Kari Tse
September 2007
Well, school is back in session (yeah!!) and the weather decides to heat up!!  I hope the kiddies don't get so hot in their classrooms that they can't concentrate on their studies.  For those of you wondering why this is a little late this month, I just got back from my first trip to the midwest.  Talk about big bugs!!! Really big Crickets!!! Yuck!!!!
Eating tip of the Month
School is back in session (again yeah!!) and for those of you who have young ones returning to school, I wanted to let you know what I do to encourage my kids to make healthy food choices.  Ever since Julia was in the second grade and Jason was in kindergarten, they have made their own school lunches.  The rules were simple:  milk or juice (if we were out of milk) in the thermos, a sandwich, a fresh fruit or vegetable and a fun snack.  Sure there were a lot of peanut butter sandwiches at the beginning, but then they starting to experiment a little.  Okay, cold cuts wasn't a big stretch but then Julia started making tortilla wraps with shredded cheese and salsa and the two of them would fight over certain leftovers that they would bring in a wide-mouthed steel thermos.
As for school lunches, I prebuy one lunch a week and every month they go through the school lunch calendar to choose what they will have.
Now when we go grocery shopping, my kids have feedback on their preferences, watch out for sales items and help put our shopping list. And the best part?  I have extra time in the evenings or mornings when I don't have to put their lunches together.
In The News
ACSM Updates Physical Activity Recommendations

It's been more than a decade since the initial guidelines for physical activity were jointly published by the American College of Sports (ACSM) and the Centers for Disease Control (CDC). Unfortunately, Americans have continued to become less active over that duration since slightly less than half of the population currently meets the minimum recommendations for daily/weekly physical activity. This month ACSM and the
American Heart Association (AHA) published updated physical activity recommendations for both American Adults and Older Adults. Although the essential recommendations are relatively unchanged, the update more clearly defines exercise duration and intensity to avoid misinterpretation by the general public.

According to the new guidelines, American adults aged 18-65 years should continue to accumulate at least 30 minutes of moderate-intensity aerobic activity 5 days per week (instead of "most days of the week") OR engage in 20-minutes of vigorous activity 3 days per week. Specific examples based on Metabolic Equivalents (METs) are provided. The update clarifies that activity must be at least 10 minutes in duration to count towards daily goals and that a combination of vigorous and moderate-intensity physical activity is acceptable. Once again, strength training at least twice weekly is recommended. Programs should consist of 8-10 exercises for at least 1 set of 8-12 repetitions each.
The update concludes that the guidelines presented are "minimum" requirements for preventing disease and strongly encourages American adults to strive for greater amounts of physical activity to gain advanced protection against "inactivity-related chronic disease".
The guidelines presented for older adults are nearly identical. ACSM/AHA define the older adult as men and women over the age of 65 and includes those adults over age 50 with clinically significant chronic conditions and/or functional limitations.

The older adult's recommendations for aerobic exercise define moderate and vigorous activity based on perceived exertion in addition to METs. Older adults are also encouraged to strength train a minimum of twice weekly. The older adult's strength program should include 8-10 exercises using 10-15 repetitions per exercise. Although there is no specific recommendation for American Adults with respect to flexibility, the older adult is encouraged to maintain flexibility by stretching or other activity at least 10 minutes twice weekly. The update includes a brief recommendation to include balance training, especially for those at risk for falls.

Haskell, W.L. et al. (2007) Physical Activity and Public Health: Updated Recommendation for Adults from the American College of Sports Medicine and the
American Heart Association. Medicine and Science in Sports and Exercise. 39(8): 1423-1434.

Recipe of the Month:
Black and White Angel Food Cake-  Julia helped me make this for a friend's party this summer.  It looked great!
1 cup cake flour
1 1/2 cups granulated sugar, divided
1/2 tsp cream of tartar
1/4 tsp salt
12 large egg whites
1 tsp fresh lemon juice
1/2 tsp vanilla extract
2 tbsps unsweetened dark chocolate
1 1/2 cups powdered sugar
2 tbsps tub light cream cheese, softened
1 tbsps low fat milk
1 tsp vanilla extract
3/4 tsp unsweetened dark cocoa
sliced strawberries (optional)
1. preheat oven to 325 degrees
2.  To prepare cake, lightly spoon flour into a dry measuring cup; level with a knife.  Combine flour and 3/4 cup granulated sugar, stirring wiht a whisk; set aside
3.  Place cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at high speed until foamy.  Add remaining 3/4 cup granulated sugar, tbsp at a time, beating until stiff peaks form.  Beat in juice and 1/2 tsp vanilla.  Sift flour mixture over egg white mixture, 1/4 at a time; fold in after each addition.
4.  Spoon half of batter into an ungreased 10-inch tube pan, spreading evenly .  Break air pockets by cutting through batter with a knife. Sift 2 tbsps cocoa over remaining batter; fold in.  Spoon cocoa batter evenly over top of vanilla batter; break air pockets by cutting through cocoa layer with a knive.  Bake at 325 for 55 minutes or until cake springs back when lightly touched.  Invert pan; cool completely.  Loosen cake from sides of pan using a narrow metal spatula.  Invert cake onto a plate.
5.  To prepare glaze, place powdered sugar, cream cheese, milk and 1 tsp vanilla in a medium bowl; beat with a mixer at medium speed until smooth.  Drizzle half of glaze over cake.
6.  Add 3/4 tsp cocoa to remaining; stir well to combine.  Drizzle cocoa glaze over cake.  Refrigerate 5 minutes or until glaze is set.  Garnish with strawberries, if desired.
Yield: 12 servings
calories 210, fat 0.6 g, protein 4.7 g, carb 47.3 g, fiber 0.5g, chol 1 mg, iron 0.8 mg, sodium 111mg, calc 9 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