©2007 Kari Tse

October 2007

It's officially fall time and is now the perfect time to fit in some outdoor time.  It isn't too hot and you can spend the afternoons hiking or biking a trail, getting in a round of golf or just simply window shopping on Santa Cruz Avenue in beautiful Los Gatos.  Either way, get out and enjoy the brisk air before the winter rains (and let's hope we get some!) start and most of us are stuck indoors.

Eating tip of the Month

I was skimming the latest Glamour magazine (yes, I read them too as a guilty pleasure!!)and there was a good article that had a few ways that can sabotage our best efforts to eat as healthy as we can.  Just to summarize, here are a following tips that were in that article:

1.  If you see food, your brain wants it.  Tuck treats in your desk drawer instead of leaving it sitting in top of your desk, tuck high-calorie leftovers in non see through containers or tuck them behind fruits and veggies and turn away when the waiter brings out the dessert tray near the end of your meal.

2.  "multi-pack" or bulk foods - the more you buy, the more you eat.  Single-serving packages keep you from overdoing it.

3.  Quick fix foods - research shows that smelling food during cooking can actually make you more statisfied and lead you to eat less once your meal hits the table.

4.  Large plates lead to bigger portions.  Even experts can't gauge helathy portions on the largers sized dishes that are used today.  Bigger sized utensils also can make you eat more as well.

In The News

BMI in Kids Does Not Predict BMI in Adults

Previous research has found Body Mass Index (BMI) during adolescence to be highly predictive of BMI in adulthood. Consequently, many healthcare professionals use BMI as a tool to classify individuals as overweight or obese in effort to educate and intervene. Unfortunately, BMI is not the best indicator of obesity because it does not take into consideration the difference between lean mass and fat mass; fat mass which is highly correlated with chronic diseases of the heart and metabolic systems. A recent study suggests that skinfolds, which are not only a better tool for evaluating body fat, may be a better option in predicting overweight in adulthood.

Researchers followed 350 participants over 25 years during which BMI and skinfold thickness were assessed on 8 occasions. A comparison was made between values obtained during adolescence (ages 12-16) and at a mean age of 37 for adults. Adolescent measurements indicated that no boys and just 1.7% of girls were overweight at the time. Adult measurements concluded that 29% of men and 32% of women were overweight. Comparisons at age 37 were performed using dual-energy X-ray absorptiometry.

In the end, the association of skinfold thickness with adult body weight was more pronounced than the relationship of BMI. Those individuals with the greatest skinfold measurement had two to four times the risk of being over-fat in adulthood.

The authors contend that assessing skinfold should be the preferred method for identifying risk for obesity amongst teenagers. The findings also imply the need for weight-management programs and interventions to begin prior to adolescence.

Nooyens, A.C.J., et al (2007) Adolescent skinfold thickness is a better predictor of high body fatness in adults than is body mass index: the
Amsterdam Growth and Health Longitudinal Study. American Journal of Clinical Nutrition. Vol. 85, No. 6, 1533-1539
taken from Exercise, Etc newsletter, July 2007 

Recipe of the Month:

Polynesian Flank Steak-  I recently made this for a party that I had and the raves regarding this marinade were overwhelming!!  I substituted tri-tip and the pineapple juice made the meat very tender! 

1/3 cup pineapple juice
1/2 cup low-sodium soy sauce
1/4 cup thinly sliced green onions
1 tbsp minced peeled fresh ginger
1 tbsp honey
1 garlic clove, minced
1 1/2 lbs flank steak
cooking spray

1.  Combine first 6 ingredients ina  large zip-top plastic bag; add steak to bag.  Seal and marinate in refrigerator 3 hours, turning once.

2.  Prepare grill.

3.  Remove steak from bag, reserving marinade.  Place steak on grill rack coated with cooking spray; grill 20 minutes or until desired degree of doneness, turning and basting frequently with the reserved marinade. (With the tri-tip it took about 40 minutes and I turned it every 5 minutes or so).  Let stand 10 minutes vefore cutting diagonally across the grain itno thin slices.  Yield:  6 servings (3 oz servings)

calories 188, fat 6.3 g, protein 24.8 g, carb 6.2 g, fiber 0.2 g, chol 42 mg, iron 1.7mg, sodium 396 mg, calc 24 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