©2007 Kari Tse

November†2007

The holiday season has started.† Try to control yourself around all that Hallowe'en candy and make sure you stay as active as you can to help stave off those pounds that you put on eating all those holiday treats.† Extra sessions with your favorite torturist (did I spell that correctly or is that even a word?) might help burn some extra calories.

I am actually taking days off!† I will not be working Monday November 5th so if you have a Monday session and I haven't talked to you yet,†check my schedule to see reschedule. I wouldn't normally take time off so close to a holiday weekend but Blake has to fly to New York and I am going with him for my first look at the Big Apple so that means I will be also away Wednesday, November 14th, Thursday November 15th and Friday November 16th. Also, TimeOut traditionally closes at 1:30 pm on the Wednesday before the Thanksgiving long weekend. If you have a Wednesday, Thursday or Friday session, I will have sessions available at TimeOut†on Wednesday morning (11/21).

Daylight Savings Time:† Don't forget to set your clocks back an hour this Sunday morning.

Cancellation policy:† As you all know, I try to be as flexible as I can when accomodating rescheduling last minute cancellations but please try to remember that you only have one week to schedule a make-up.† I have had a few of you asking for reschedules after the week deadline†but please respect that sometimes I don't have any openings within the week, and you will lose the session that you had to cancel at the last minute.

Eating tip†of the Month

The average turkey dinner†can have over 2000 calories making†it a real challenge if you are concerned about healthy eating.. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.

  • Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
  • Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
  • Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
  • Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
  • Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and mashmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
  • Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

  • taken from www.healthcastle.com

    In The News

    Is Soy Protein As Effective as Whey Protein?

    The combination of resistance exercise and adequate protein intake is essential for increasing lean body mass. Although optimal protein sources are derived from whole foods, supplemental protein is popular because it is convenient and effective in providing the essential amino acids necessary for building muscle. Supplemental proteins are typically divided into two categories: soy products and milk-based (whey and casein).

    Soy foods contain phytoestrogens or isoflavones, which are found to both promote and inhibit estrogenic activity. This may deter individuals from using soy-based proteins because an increase in estrogen results in reduced testosterone production. Milk proteins contain a greater number of BCAA (branch-chain amino acids) when compared to soy. BCAA¬'s, including leucine, isoleucine and valine have been found to have important properties in muscle hypertrophy. Unfortunately, research directly comparing the two types of protein and their effects on hypertrophy is lacking... until now.

    Researchers had twenty participants ingest 50g of either Soy concentrate, Soy isolate, Soy Isolate with Whey Blend, or a Whey Blend only while on a 12-week resistance training program. Twenty-five grams were taken with 10-12 oz of water within 1 hour of resistance training. An additional 25g was ingested later during the day. Pre- and post-measures of body composition, testosterone, estradiol, and SHBG in addition to total cholesterol, LDL, and glucose were evaluated.

    Interestingly, all protein sources were equally effective at increasing lean body mass. The testosterone/estradiol ratio was increased in all groups while estradiol decreased. The greatest increase in testosterone/estradiol was found in the soy isolate + whey blend group, while estradiol was lowest in the whey blend group.

    In actuality, most manufacturers use a combination of milk and soy-based proteins in their products. The researchers speculate that reductions in testosterone as a result of soy proteins may be dose dependent and that the smaller amounts in mixed protein powders is not sufficient to cause androgens to decline. There was no decline in testosterone in any of the groups in this study.

    It's important to note that the sponsors of this study included The Solae Company, which is a major manufacturer of Soy-based products. The impact of their contribution to the published results cannot be ascertained.

    Kalman, D. et al (2007) Effect of protein source and resistance training on body composition and sex hormones. Journal of the International Society of Sports Nutrition. 4(1): 4

    taken from Exercise etc e-newsletter Oct. 2007


    Recipe of the Month:

    Stovetop Mac and Cheese -†† Now that the weather is starting and we all have to deal with shorter days, I think a little comfort food is in order!!

    11/4 cups uncooked elbow macaroni (about 6 ozs)
    1 cup 1% low-fat milk
    2 tbsps all-purpose flour
    1 1/4 cups (5 ozs) shredded reduced-fat sharp cheddar cheese
    1/2 tsp salt
    1/8 tsp freshly ground pepper
    1 (1 1/2 oz) slice white bread
    1 tbsp butter, melted

    1.† Cook pasta according to package directions, omitting salt and fat.† Drain.

    2.† Combine milk and flour in†a medium saucepan, stirring with a whisk.† Cook over medium heat 2 minutes or until thick, stirring constantly with a whisk. Add cheese, salt, and pepper, stirring with a whisk until smooth.† Add pasta; toss to coat.† Let stand 4 minutes

    3.† Place bread in a food processor, and pulse 10 times or until the crumbs measure 1 1/4 cups

    4.† Heat a large nonstick skillet over medium heat.† Add breadcrumbs, and cook 5 minutes or until lightly browned, stirring occasionally.† Stir in melted butter; cook 2 minutes, stirring occasionally.† Sprinkle breadcrumb mixture over pasta mixture.

    Yield:† 4 servings

    calories 334, fat†11 g, protein†17.7 g, carb†40.3g, fiber 1.7g, chol†30 mg, iron 2.1 mg, sodium 661mg, calc†417mg



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