©2007 Kari Tse
December 2007
The holiday season is officially here.  Is it actually that time of the year again!!  Oh boy...Here's hoping everyone has a great holiday season, no matter which holiday it is that you and your family celebrate.
For Cisco clients: TimeOut Services has a modified schedule during the holiday season.  TimeOut Services will be closing at 6 pm for the week of Dec. 17th-21st, will be closed Dec. 24th and 25th, and then closing again at 6 pm for Dec. 26th - Dec. 28th.  If you happen to have an evening session, hopefully we will be able to find another time just for this time, so you don't miss your session. TimeOut will close at 1:30 pm on Dec. 31st and will reopen to regular hours on January 2nd.  Aerobic classes will also resume on January 2nd.  Look for new classes on the schedule!!
For Balanced Motion clients:  Schedule will remain the same as always.  I will talk to my Tuesday and Thursday group to see if you all would like an extra class to make up for the classes we will be missing on Dec. 26th and Jan. 1st.
Cancellation policy and Last minute cancellations:  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. If you do cancel at the last minute, you are responsible for payment for the missed session.
Eating tip of the Month

With all the parties at this time of the year, here are a few tips to help keep those health goals in mind.  Why wait until January (in fact, don't wait so you don't binge now to prepare for a holiday resolution) to start keeping new goals in mind?

  1. Reduce the portion of all the holiday foods that you eat - try to have a small taste of everything rather than filling up on all foods. This will reduce the amount of calories you eat and it will prevent you from feeling uncomfortable around the waistline at the end of the meal, too!
  2. Limit yourself to one helping. Planning what you will eat before you sit down to a meal can help you resist the temptation to have a second helping.
  3. Trim the skin and excess fat from your serving of turkey.
  4. Try to avoid the foods that you don't really care for - this way you can avoid consuming these calories and reduce your total intake. For example, if you don't really like to have cranberry sauce with your turkey, don't even put it on your plate.
  5. Avoid going to a holiday party hungry - this will help prevent you from making poor choices at the hors d'oeuvres or dinner table.
  6. Know your triggers. If you know that you cannot have just one piece of Lindt chocolate, avoid eating them as much as you can. If you decide to have one, make a deal with yourself that you will have one at a particular time of day (end of the day may be best for you if it is at the office, because then you are out of the office shortly afterward). Once you decide that you will have a candy, make it a deliberate event where your complete attention is on eating. This will allow you to savor the chocolate and prevent you from eating food while being distracted (while you work or watch TV), which often leads to eating more than you want or need.
 taken from www.healthcastle.com
In The News
Energy Drinks Can Increase Heart Risk

Stimulants such as caffeine are known to increase blood pressure and heart rates, both of which have been linked to increased mortality. In fact, many preventive health programs use these values as benchmarks for measuring progress, representing both improved health and reduced risk for cardiovascular disease and death.

Unfortunately, the demand for mental acuity in our society led to the advent of super-caffeinated beverages or mixed stimulant energy drinks. Although they may be effective in keeping you awake and focused, some individuals may experience significant cardiovascular risk from even modest use of such products. A recent study has researchers at Wayne State University concerned.

Blood pressure and heart rate was assessed in 15 healthy young adults following consumption of a popular energy drink. The participants ingested two cans of the energy drink and then remained seated watching a movie while blood pressure and heart rate were assessed over a 3-hour period. The researchers documented increases in both systolic and diastolic blood pressure, 9.6% and 7.8% respectively, and an 11% increase in HR.

Initial concern was expressed for patients taking anti-hypertensive medication and individuals with diagnosed cardiovascular disease. However, this finding could indicate risk with long-term regular use of these products when considering accompanying factors such as high-stress jobs/projects, lack of sleep, and other negative health behaviors. Consequently, many health experts recommend limiting intake of beverages that contain caffeine or other stimulants to the equivalent of 2 cups of coffee daily.

Preidt, Robert. Energy Drinks Could Pose Blood Pressure Risks. HealthDay. Tuesday, November 6, 2007

taken from Exercise etc e-newsletter Nov. 2007

Recipe of the Month:

Fiesta Chicken Soup  

Fiesta Chicken Soup 
  • Prep Time: 10 min
  • Total Time: 31 min
  • Makes: 4 servings, 2-1/2 cups each
1/4 cup KRAFT Zesty Italian Dressing
3/4 lb.  boneless skinless chicken breasts, cut into bite-size pieces
1 onion, chopped
1 cup  (1/2 of 14-1/2-oz. can) stewed tomatoes, undrained
1 can (14-1/2 oz.) fat-free reduced-sodium chicken broth
1-1/4 cups  water
1 can (8-1/2 oz.) peas and diced carrots, drained
1 tsp.  chili powder
1/2 cup KRAFT Mexican Style Shredded Four Cheese
HEAT dressing in large saucepan on medium-high heat. Add chicken and onions; cook 5 min., stirring occasionally.
ADD tomatoes, broth, water, peas and carrots and chili powder; stir. Bring to boil. Reduce heat to medium; simmer 8 min. or until chicken is cooked through and onions are tender. Meanwhile, preheat broiler.
LADLE soup into four ovenproof serving bowls; top with cheese. Broil, 6 inches from heat source, 2 to 3 min. or until cheese is melted.
Jazz It Up
Top with crushed tortilla chips, crackers or croutons.
Substitute whatever canned vegetables you have on hand, such as cut green beans or whole kernel corn, for the peas and carrots.
calories 260, fat 11 g, protein 27 g, carb 13 g, fiber 3 g, chol 65 mg, sodium 800 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