©2008 Kari Tse
January 2008
Another year is upon us and with it, new year's resolutions in which some of us hope to make some changes.  As you read further, you will see that there are some changes that are in store for the upcoming year.  I appreciate you all allowing me to be your personal trainer and I wish everyone the best for the new year.
For Cisco clients: In an effort to uniform the personal training program in preparation for our move to a new facility, TimeOut services has made some changes that will be effective in the new year.  Payments will be made to TimeOut, no longer directly to myself and payments will be able to be made via credit card on the TimeOut Services web site.  Since payments will now go through TimeOut, all rates have been standardized and set by TimeOut and are now the following. 
Single session $60.
5 Pack $290. ($58/session)
10 Pack $560.($56/session)
20 Pack $1080. ($54/session)
Buddy session $45.
5 Pack $215. ($43/sesion)
10 Pack $410. ($41/session)
20 Pack $780. ($39/session)
Any sessions that have been prepaid will be honored at the "old rate". 
I recognize that change is not always welcome and I hope you will be patient over the next few months as we transition to the new changes. If you have any further questions, you
can contact Robin Dalton, the Personal training manager for TimeOut Services.
For Balanced Motion clients:  No changes for you folks and I plan on keeping the same schedule at the studio.
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
Making small changes to your diet every day to help reduce your calorie intake will help offset weight gain over the year, and possibly even help you to lose weight! Try some of the ideas below to help you reduce your calorie intake. The more tips you implement, the more calories you cut from your diet!
1.   Choose fruit instead of juice: A medium orange has 60 calories, while a cup of orange juice contains 110 calories. Go for the fruit instead! (Calories saved: 50)
2.  Downsize your bagel: A mini bagel has only 80 calories, while a regular medium-sized bagel contains 240 calories - and an average Einstein Brothers bagel is a whopping 350 calories! (Calories saved: 160 - 270)
3.  Wrap it up: Use a 110-calorie 10-inch tortilla instead of a 240-calorie medium bagel as the base for your breakfast or lunch. (Calories saved: 130)
4.  Wrap scale down: Use an 8-inch tortilla instead of a 10-inch one. (Calories saved: 50)
5.  Choose light cream cheese: One ounce (2 tablespoons) of light cream cheese contains 60 calories, while regular has 100 calories. (Calories saved: 40)
6.  Go Canadian: Have Canadian bacon at 90 calories for two slices instead of regular bacon at 250 calories for two slices. (Calories saved: 160)
7.  Add the real thing to your yogurt: One cup of fruit flavored
low fat yogurt contains 230 calories. Instead, consider having one cup of low fat plain yogurt with 1/2 cup of fresh fruit for only 180 calories plus extra fiber! (Calories saved: 50)
8.  Make the mayo light: Lightening up your mayonnaise saves you 50 calories per tablespoon. (Calories saved: 50)
9.  Spray it: Spraying your non-stick pan with a cooking spray costs 6 calories while using a tablespoon of butter or margarine cuts into your daily calorie budget by 100 calories. (Calories saved: 94)
10.  Lighten up on butter and margarine: Regular
butter or margarine contains 100 calories per tablespoon, but light butter or margarine has only 50. (Calories saved: 50)
11.  Season up: Using herbs to season your vegetables instead of butter or margarine will save you 100 calories per tablespoon. (Calories saved: 100)
12.  Creamy options: Trading the Ben & Jerry's or Haagen-Dazs super-rich (20% fat)
ice cream for a Breyer's or Hood light reduced fat (6% fat) version saves 130 calories per 1/2 cup. (Calories saved: 130)
13.  Cone down: Choosing a small waffle cone rather than a large will save you 40 calories. Eliminating the cone altogether will save you 60 calories for a small one, 100 calories for a large. (Calories saved: 40 - 100)
14.  Choose fish in water: A 6oz can of chunk light tuna stored in oil has 275 calories. Packed in water, it has only 150 calories. (Calories saved: 125)
15.  Lower the fat in your cottage cheese: Use 1% cottage cheese rather than 4%. (Calories saved: 40 per half cup)
16.  Starching down: Try cutting back on your portion of rice, pasta or noodles by just 1/4 cup. (Calories saved: 45 - 60)
17.  Lightening your coffee: Use 2 tablespoons of whole milk rather than 2 Tbsp half and half cream. (Calories saved: 20)
18.  Make baking healthier: Replace half of the fat in a recipe with applesauce. Per 1/2 cup, applesauce contains 90 calories, but butter or margarine contains a whopping 810 calories! (Calories saved: 720 calories per 1/2 cup!)
19.  Soda shocker: By drinking an 8 oz mini can of regular soda rather than the usual 12 oz size, you save 50 calories. Better yet, drink water or
diet soda to save 150 calories for a 12 oz can. (Calories saved: 50 - 150)
20.  The chips are down: Try a bag of baked chips instead of regular chips. (Calories saved: 70 per 2 oz bag)
21.  Go fresh: Choose a 60-calorie 1/2 cup of fresh fruit instead of a 250-calorie 1/2 cup of dried fruits like raisins. (Calories saved: 190)
22.  Vary your chocolate options: Instead of a 1.5 oz chocolate bar at 225 calories, consider having a cup of chocolate milk (160 calories) or a fat free chocolate pudding (85 calories). (Calories saved: 65 - 140)
23.  Ah nuts: Measure out your
nuts - they add up quickly! One ounce of nuts (about 23 almonds, 18 medium cashews, 18-22 mixed nuts, 15-20 walnut or pecan halves) are worth 100 - 200 calories. It is easy to eat more than this if you are not paying attention and measuring... (Calories saved: Lots!)
24.  Cheers: Drink light beer rather than regular. (Calories saved: 30 per 12 oz can)
25.  Wine Not?: Drink 4 oz of wine instead of 12 oz of beer. (Calories saved: 50)
26.  Go lite on syrup: Two tablespoons of regular syrup contains 110 calories, but lite syrup contains only 50 calories. (Calories saved: 60)
27.  Cut the juice: Have 1/2 cup of orange juice instead of a full cup. (Calories saved: 55)
28.  Leaving behind: Why not leave 3-4 bites on your plate? You don't have to finish it all if you are full. (Calories saved: Varies)
In The News
Alternative Exercise Improves Outcomes in Heart Failure Patients

Multiple studies published this month support the use of alternative exercise therapy (i.e. yoga and tai chi) in patients suffering from chronic heart failure, a condition that is represented by decreased contractile function of the heart muscle.

First, researchers at Emory University School of Medicine evaluated eight-weeks of yoga therapy in a group of 19 patients with heart failure. They measured markers of inflammation commonly associated with heart failure: interleukin-6, C-reactive protein, and extra-cellular superoxide dismutase, in addition to quality of life and exercise tolerance. The patients who participated in yoga therapy experienced a 26% reduction in symptoms compared to 3% of patients who received only medical therapy. Markers of inflammation were also improved indicating Yoga has a similar effect to aerobic exercise in this population. Some people have expressed concern with the safety of yoga in this population. All participants in this study completed the intervention without complication.

In a second study published this month researchers studied the impact of Tai Chi on exercise tolerance in heart failure patients. Fifty-two patients, 42 men and 10 women, participated in either 16 weeks of Tai Chi twice weekly or received traditional medical care without exercise. Unfortunately, Tai Chi did not improve exercise tolerance indicated by total distance walked in a shuttle walk test. However, Tai Chi participation improved both heart failure symptoms and quality of life better than traditional medical care. Importantly, the Tai Chi participants experienced no episodes of increased symptoms and researchers claimed that they found enjoyment in the classes.

It's important to note that more intense cardiovascular endurance and strength training protocols resulted in more substantial gains in both exercise tolerance, strength and reduction in symptoms. However, the studies presented indicate that alternative forms of exercise may prove useful as complimentary forms of therapy and/or in cases where endurance or strength exercise is not advisable based on the severity of the condition.

Kelly, Susan. Yoga boosts health in heart failure patients: study. Reuters Health. Tuesday, November 6, 2007

Barrow, DE, et al. (2007) An evaluation of the effects of Tai Chi Chuan and Chi Kung training in patients with symptomatic heart failure: a randomized controlled pilot study. Postgraduate Medicine Journal. 83(985): 717-21.
taken from Exercise etc e-newsletter Nov. 2007

Recipe of the Month:
Pan-seared Tilapia with Citrus Vinaigrette   

I got this recipe from the latest Cooking Light magazine and served it for our family New Year'e eve dinner.  Jason thought it looked really pretty and loved it.  If you are trying to think "green", tilapia is a farmed fresh water fish in which the farming of it has minimal impact on the environment.

Total time:  36 min

Cooking Spray
4 (6 pz) tilapia fillets
1/2 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1/2 cup white wine
2 tbsp finely chopped shallots
2 tbsp fresh lemon juice
2 tbsp orange juice
4 tsp extra virgin olive oil
2 tsp sherry vinegar (or white wine vinegar)  

Heat a large nonstick skillet over medium high heat.  Coat pan with cooking spray.  Sprinkle fish evenly with 1/4 tsp salt and 1/4 tsp pepper.  Add 2 fillets to pan;p cook 4 minutes each side or until fish flakes easily when tested wiht a fork or until desired degree of doneness.  Remove from pan; keep warm.  Repeat procedue with remaining fillets.

Add white wine to pan; cook 30 seconds or until liquid almost evaporates.  Combine shallots and remaining ingredients, stirring well with a whisk; stir in remaining salt and pepper.  Add shallot mixture to pan; saute 1 minute or until thoroughly heated, stirring frequently.  Place 1 fillet on each of 4 plates; top each serving with about 3 tbsps sauce.

Yield:  4 servings

calories 215, fat 7.4 g, protein 34.5 g, carb 2.9 g, fiber 0.2 g, chol 85 mg, sodium 357 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