2008 Kari Tse
February 2008
 
Rain Rain go away!!! As much as we need it, I am getting tired of the rain and as I am typing this it is pounding out there!!! Just to let you all know, I am going to be travelling Wed. Feb 20th until Saturday Feb 23rd. It is Winter Break for the kids so we are heading to San Diego for a little diversion.  
For Cisco clients: I thank you all for our understanding and patience during the transition with the changes in billing and rates and policies. Remember that payments can now be made online at www.timeoutservices.com/corporate. Log on and go to appointments, personal training and then book your session package. You won't be able to specify which trainer you are booking for but send me a confirmation of your payment and I will take care of the rest.
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)
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.
Last minute communications: I am not online as often as many of you are and sometimes I don't get e-mails in time so if there is a change you need me to know about within 24 hours, send me a text message on my cell phone. I often don't check e-mail after I leave work at night and don't get to a computer until the afternoon the next day.  
 
Eating Tip of the Month  
Butter or Margarine - which one is better for my health? This debate is still as hot today as when it first arose. To determine which one is better for heart health, let's look at the fat content of both butter and margarine.
Butter, as an animal fat, contains both saturated fats and cholesterol - the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as "bad" cholesterol), which raises total blood cholesterol as well. Cholesterol in foods, on the other hand, has little effect on blood cholesterol in most people. But for some, even a little dietary cholesterol can cause a soar in blood cholesterol levels.
When margarine was first introduced to the marketplace, it was loaded with trans fats. The trans fats were created through hydrogenation - the very process used to solidify liquid vegetable oil into a spread.
Just like saturated fats, trans fats increase LDL cholesterol ("bad" cholesterol) and lower HDL cholesterol ("good" cholesterol).
In recent years, food manufacturers and the general public began to realize the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick.
Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spreadability of margarine, creating a soft margarine that's trans fatty acid free.

 
Recommended Intake per day
Butter
(1 tbsp)
Soft-tub Margarine
(1 tbsp)
Stick Margarine (1 tbsp)
Calories 2100 kcal 102 kcal 60 kcal 101 kcal
Total Fats ~70 g
(~30% of total kcal)
11 g 6 g
11 g
Saturated Fats < 23 g
(<10% of total kcal)
7 g 1 g 2 g
Trans Fats < 2.3 g
(<1% of total kcal)
0.3 g 0 - 0.5 g 3 g
Cholesterol < 300 mg 33 mg 0 mg 0 mg
*Please note that the recommended intakes are provided for healthy average individuals age 24 - 49 calculated at an average intake of 2100 kcal. For individuals with heart diseases, the American Heart Association recommends to limit saturated fats to <7% of total calories (i.e. 16 g) and cholesterol to <200 mg per day.
Another note: Butter naturally contains trans fat, but it's a good kind of trans fat.
 
In The News
Fat is Relative - How Our Social Links Distort Our Self-Image
A new study argues that the increasing prevalence of obesity has altered Americans' perceptions of what is considered a normal body size and, in turn, has fed even more collective weight gain. The paper, "Social Dynamics of Obesity." published in the academic journal Economic Inquiry, was writeen by Florida State University assistant professor of economics Dr. Frank Heiland and Federal Reserve Bank of Boston economist Dr. Mary Burke. "Most health experts agree taht this trend is a dangerous one because of its connection to diabetes, cancer and other diseases," Heiland says.
Their study is the first to provide a mathematical model of the impact of economic, biological and social factors on collective body weight distribution,. It also is one of the first studies to suggest that weight norms may change and are not set standards based on beauty or medical ideals. Heiland and Burke's "social multiplier" theory offers a potential reason why: As Americans continue to super-size their meals, the average weight of the population has increased, which leads to people slowly adjusting their perceptions of what body weight is appropriate.
The researchers studied body weights among 30- to 60-year old American women from 1976 to 2000. Using data from the National Health and Nutrition Examination Survey, they found that the weight of the average woman increased by 20 pounds, or 13.5 percent, during that period. The researchers also examined women's self-reported real weights and desired weights. In 1994, the average woman said she weighed 147 pounds but wanted to weigh 132 pounds. By 2002, the average women weighed 153 lbs, but wanted to weigh 135 lbs, according to data from the Centers for Disease Control and Prevention's Behavioral Risk Factor Surveillance System. The fact that even the desired weight of women has increased suggests there is less social pressure to lose weight, Heiland said, citing a previous study that 87 percent of Americans, including 48 percent of obese Americans, believe that their body weight falls within the "socially acceptable" range.
 
Recipe of the Month:  
Golden Potato-Leek soup with Cheddar Cheese Toast - This was such an easy recipe to make on a busy weekday, and was quite satisfying especially when it is cold an rainy outside.  The kids decided it was a "repeater" recipe.
Ingredients
1 tablespoon butter
3 cups thinly sliced leek (about 3 medium)
6 cups cubed peeled Yukon gold potato (about 2 1/4 pounds)
2 cups water
1/2 teaspoon salt
2 (14-ounce) cans organic vegetable broth (such as Swanson Certified Organic)
Cheddar Toasts:
8 (1/4-inch-thick) slices diagonally cut sourdough French bread baguette
Cooking spray
1/2 cup (2 ounces) shredded sharp cheddar cheese
1/8 teaspoon ground red pepper
Remaining Ingredients:
1/3 cup whipping cream
1/4 teaspoon freshly ground black pepper
Thyme sprigs (optional)
Preparation:
Preheat oven to 375.
To prepare soup, melt butter in a Dutch oven over medium heat. Add leek; cook 10 minutes or until tender, stirring occasionally (do not brown). Add potatoes, water, salt, broth, and 2 thyme sprigs. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until potatoes are very tender.
To prepare cheddar toasts, place baguette slices in a single layer on a baking sheet. Bake at 375 for 7 minutes or until toasted. Turn slices over; coat with cooking spray, and sprinkle 1 tablespoon cheese over each slice. Bake 5 minutes or until cheese melts. Sprinkle evenly with red pepper.
Remove pan from heat; discard thyme sprigs. Partially mash potatoes with a potato masher; stir in cream. Sprinkle with black pepper. Serve with cheddar toasts. Garnish with thyme sprigs, if desired.  
Yield: 8 servings (serving size:  about 1 cup soup and 1 toast)
CALORIES 299(25% from fat); FAT 8.6g (sat 4.7g,mono 2.7g,poly 0.6g); PROTEIN 7.5g; CHOLESTEROL 25mg; CALCIUM 113mg; SODIUM 660mg; FIBER 3.9g; IRON 2mg; CARBOHYDRATE 48.4g


Trying to make the world a fit place, one person at a time!!
cell: 408-813-8325
www.inshapewithkari.com
scheduling: http://calendar.yahoo.com/inshapewithkari@sbcglobal.net