2008 Kari Tse
April 2008
 
Spring is officially here!!!  Now that the weather is getting better and hopefully many of you are getting and out enjoying the sunshine with some lovely outdoor activities.  Don't forget to wear sunscreen but try to get about 10-15 minutes a day without sunscreen in order to get your adequate amount of vitamin D.  Vitamin D is important for many reasons, such as preventing osteoporosis.
A friend of mine sent me the following link and I thought it would be  good idea to send it to you, my dear clients.  Although the morbidity rate for breast cancer is dropping since women are receiving their diagnosis early thus making their chances for remission much higher.  The link that is here is for a breast cancer that is not easily detected by our traditional methods (monthly breast exams, mammography).  http://www.komotv.com/ibc/
 
 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  
We need salt in our diet to help maintain the fluid balance inside and outside of the cells but our bodies only require small amounts.  Too much salt in our diet can lead to high blood pressure (by increasing fluid retention overloading the heart) and cardiovasular disease.  The FDA's dietary recommended intake for salt is 1500 mg for people under the age of 50 and less for those over 50.  The American Heart Association recommends 2,000-2300 mg is adequate which is about two-thirds of a teaspoon.  The average daily consumption among American adults is around 5,000 mg per day.
How do we reduce the sodium in our diet?  With processed foods being the highest in salt (hot dogs are more than 480 mg each!), so try to limit the amount of food you eat that has been highly processed and limit the amount of restaurant food.  Here are some other ways to try to reduce the amount of salt intake in your diet:
-Consume more potassium, which helps to block salt's unhealthy effects
-Don't add extra salt
-Flavor food with salt subsitutes such as lemon juice, black pepper, dried basil, chilies, cumin, turmeric and other beneficial spices
-Eat as many fresh whole foods as possible
- Eat low-fat dairy products, which tend to have less salt
-Limit consumption of fast foods
-when dining out, request that your dish be prepared without salt
-Cook with whole, not processed foods
 
In The News
Is It The Grapes Or The Alcohol?

The preventive benefits of drinking 1 to 2 glasses of red wine daily are acknowledged by some health authorities. However, questions remain as to whether equal benefits are obtainable from other alcoholic beverages. Supporters of red wine consumption would suggest that grape extracts or polyphenols are responsible for the health benefits. A recent study might have you believe otherwise.

Canadian researchers compared the effects of red wine on the vascular and nervous systems to those of ethanol. Thirteen participants consumed red wine, ethanol or water on three occasions. Hemodynamics, sympathetic nervous system activity and arterial diameter were assessed.

Blood pressure was unchanged. Heart rate increased by ~6 bpm after 2 servings of red wine. Cardiac output dropped slightly after 1 serving of either ethanol or wine and increased after 2 servings of wine. Muscle sympathetic nerve activity was increased with 2 servings but not 1 serving of either. Arterial dilation increased after 1 and 2 servings of either.

The results of this study suggest that red wine and ethanol are equally effective at improving vascular and nervous system function. Regardless of the potential health benefits, one must be conscious of the additional risk assumed by consuming caloric beverages. Consequential weight gain would eliminate any benefits obtained from drinking alcohol daily.

Spaak, J. et al (2008) Dose-related effects of red wine and alcohol on hemodynamics, sympathetic nerve activity, and arterial diameter. Am J Physiol Heart Circ Physiol 294: H605-H612.
taken from FitBits from Exercise ETC Mar 2008

Recipe of the Month:  
Gnocchi with Chicken Sausage, Bell Pepper and Fennel - Again Jason had input with this one.  We were shopping at Whole Foods (Jason's favorite store now - lots of free samples!) and came across some fresh gnocchi so we gave this recipe a try.  Don't overcook the gnocchi which we did but even though it was a little mushy we really enjoyed the flavours!!
 
Ingredients
1 (16 oz) package vauum-packed gnocchi
2 tsps ovlice oil, divided
6 ozs chicken sausage (try what you find!! there are many varieties)
1 cup thinly sliced fennel
1 cup thinly sliced red pepper
1 cup thinly sliced onion
1/2 cup freshly grated Asiago cheese
1/8 tsp fresh ground black pepper
2 tbsps chopped fresh flat leaf parsley
 
Preparation:
Cook the gnocchi according to the package directions, omitting salt and fat. Drain the gnocchi in a colander over a bowl, reserving 1/4 cup cooking liquid.  Keep gnocci warm.
 
Heat 1 tsp olive oil in a large nonstick skillet over medium-high heat.  Add sausage to pan; saute 3 minutes or until lightly browned, stirring frequently.  Remove sausage from skillet using a slotted spoon.
 
Heat remaining 1 tsp oil in pan. Add fennel, bell pepper, and onion to pan; cook 13 minutes until tender, stirring occasionally.  Add sausage, gnocchi, cheese, black pepper, and reserved cooking liqued to pan; cook 1 minute or until cheese melts, stirring constantly.  Remove from heat; stir in parsley.
 
Yield : 4 servings
 
calories 342 (30% from fat), fat 11.5 g, protien 15.9g, carb 45.4g, fiber 2.9g, chol 50 mg, iron 1.1 mg, sodium 829mg, calc 155 mg

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