©2008 Kari Tse
March 2008
I hope everyone has been enjoying the recent warmer weather as much as I have.  Too bad I have been so busy with the kids that I haven't been quite as much as I usually am!!
 For Cisco clients: Katie, our TimeOut personal training manager has started a "Client of the Month" program and I am asking you to take some time (just a couple of minutes, if you could!!) to write a short little testimonial about how much you enjoy working with your personal trainer (that would be me!) Just a few lines would be great so I can submit to Katie each month to see who gets picked for "Client of the Month"!!
 
Eating Tip of the Month  
Celebrate Vegetables!!!   An article in the current "Bon Appetit" Magazine (March 2008) had me throwing up my arms shouting "yeah!!"  (Figuratively, not literally...my children already think I am weird enough as it is).  The author was talking about why it is so hard to get our children to eat vegetables and had some good reasons as to why.  Recently there have been 2 competing books published in which the basic premise is that in order to have your children eat their vegetables, hid them in food they do like.  But if for example, you lace your kids' macaroni and cheese with pureed cauliflower, what are you teaching them?  One, to eat macaroni and cheese and not cauliflower and perhaps to be distrustful of food because things get snuck into them, or to be distrustful of their parents for being deceptive.
How about getting your children to grow some of their own? Children love to eat the things that they grew or prepared themselves.  Involve them with helping with the dinner salad. How about making the vegetables the main center of their plates and not something to pushed aside?  I am one of those "lucky" parents that don't seem to fight with my kids about their vegetables.  They simply eat them because they are there.  They don't think about, they just do.
If you are a parent, and you get a chance to pick up this month's "Bon Appetit" magazine, I encourage you to read this article in full.  I tried to do an online link, but unfortunately, this particular article wasn't available online.
In The News
Planning on Pregnancy? Strengthen that Pelvic Floor!

The pubococcygeus muscles, which make up the pelvic floor have several important roles and can experience dysfunction during or following pregnancy (i.e. urinary incontinence, sexual performance, and spinal stabilization). Pelvic floor muscle exercise (PFME), often referred to as Kegels, have been advocated for decades to improve recovery of the pubococcygeus muscles following pregnancy. Interestingly, very few women actually practice them regularly if at all.

A recent study reported that 24% of pregnant women report urinary incontinence, yet only 17% utilize Kegel exercises regularly. So, why donít more women using Kegels as a preventive strategy pre- and post-pregnancy?

Some researchers and doctors have questioned their effectiveness. However, a study published this month in the journal Clinics reported that women who performed regular Kegel exercises during pregnancy, regardless of dysfunction, did in fact improve the strength of their pelvic floor muscles 47.4% vs. 17.3% in controls.

The answer to the lack of PFME practice may not be physiological or mechanical, but educational. A recent study reported that only 64% of pregnant women surveyed were taught PFME. Racial and ethnic disparities were identified, since a greater number of white (75%) and Asian (48%) women were taught PFME compared to black (36%) and Hispanic (39%) women. In addition, 74% of those receiving education possessed a college degree, whereas 37% were without education. Of note, a high percent of those taught PFME continued to practice the exercises after delivery (68%) and 6 months later (63%).

This research presents a great opportunity for maternity fitness programs that include the education and practice of PMFE.

Oliveira, C.D., et al (2007) Effects of pelvic floor muscle training during pregnancy. Clinics. 62(4):439-446.

Bo, K., et al (2007) Do pregnant women exercise their pelvic floor muscles? International Urogynecological Journal of Pelvic Floor Dysfunction. 18(7): 733-736.

Fine, P., et al (2007) Teaching and practicing of pelvic floor muscle exercises in primiparous women during pregnancy and the postpartum period. American Journal of Obstetrics and Gynecology. 197(1):107-115
taken from e-newsletter from exercise etc Sept 2007

Recipe of the Month:  
Rapid Roasted Chicken and Vegetables - Although it took a while for the chicken to roast, Jason enjoys this dish as he can help.  He loves to help season the chicken and the vegetables with his hands.  Just make sure that if you are having some outside help that hands are really well washed afterward!!
 
Ingredients
6 carrots, peeled and cut into chunks
4 red potatoes, scrubbed and quartered
1 fresh corn on the cob, husked, quartered
1 samll onion cut into wedges
No stick cooking spray
11/2 tsp kosher salt, divided
3/4 tsp ground black pepper, divided
1 whole chicken, patted dry (about 3 1/2 lbs)
2 tsps smoked paprika (I couldn't find so I just used regular paprika)
1 line, cut in half
3 garlic cloves, cut in half
1 sprig rosemary, cut in half
Preparation:
Preheat oven to 400į.
Place carrots, potatoes, corn and onion in large bowl. Generously spray with cooking spray; season with 1/2 tsp of salt and 1/4 tsp black pepper. Toss to coat.  Spray 13x9 inch baking dish with cooking spray.  Pour vegetables evenly in bottom of baking dish.  Place chicken over the vegetables; lightly spray with cooking spray.  Season with paprika and remaining salt and pepper.  Squeeze lime juice over chicken and vegetables. Place lime halves, garlic and rosemary into cavity of chicken.  Bake 50-55 minutes or until chicken is brown and thermometer inserted into thigh reaches 180F.  Let chicken rest 20 minutes before serving.
Yield : 4 servings

Trying to make the world a fit place, one person at a time!!
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www.inshapewithkari.com
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