2008 Kari Tse
June/July 2008
Wow! Have I been a bit of a slacker!  I totally missed the May newsletter and now here it is one week late in June!! Given the way my schedule is looking for the next couple of months, it might be a while before the next one!
I haven't been away for a while so I am due for a vacation, I think!  I will be heading to the midwest on July 4th and will be coming home on Monday the 14th.  I will return to work as usual on Tuesday the 15th. 

Eating Tip of the Month  
Reference Values for Nutrition Labeling
Here's a guide to help you put the nutrition numbers into perspective.  Remember that one size doesn't fit all, so take your lifestyle, age and circumstances into consideration.  For example, a pregnant or breast-feeding woman many need more protein, calores, and caium.  Adults over age 50 need 1200-1400 mg of calcium, 200 mg more than their younger counterparts (Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age).
NutrientUnit of MeasureDaily Values
Total Fatgrams (g)65
Saturated fatty acidsgrams (g)20
Cholesterolmilligrams (mg)300
Sodiummilligrams (mg)2400
Potassiummilligrams (mg)3500
Total carbohydrategrams (g)300
Fibergrams (g)25
Proteingrams (g)50
Vitamin AInternational Unit (IU)5000
Vitamin Cmilligrams (mg)60
Calciummilligrams (mg)1000
Ironmilligrams (mg)18
Vitamin DInternational Unit (IU)400
Vitamin EInternational Unit (IU)30
Vitamin Kmicrograms (g)80
Thiaminmilligrams (mg)1.5
Riboflavinmilligrams (mg)1.7
Niacinmilligrams (mg)20
Vitamin B6milligrams (mg)2.0
Folatemicrograms (g)400
Vitamin B12micrograms (g)6.0
Biotinmicrograms (g)300
Pantothenic acidmilligrams (mg)10
Phosphorusmilligrams (mg)1000
Iodinemicrograms (g)150
Magnesiummilligrams (mg)400
Zincmilligrams (mg)15
Seleniummicrograms (g)70
Coppermilligrams (mg)2.0
Manganesemilligrams (mg)2.0
Chromiummicrograms (g)120
Molybdenummicrograms (g)75
Chloridemilligrams (mg)3400
Nutrients in this table are listed in the order in which they are required to appear on a label in accordance with 101.9(c). This list includes only those nutrients for which a Daily Reference Value (DRV) has been established in 101.9(c)(9) or a Reference Daily Intake (RDI) in in 101.9(c)(8)(iv).

In The News
 
Increased Muscularity Results in Stronger Bones

Hip fractures present one of the greatest concerns for people with Osteoporosis. The latest statistics show that 25% of women over 50 who suffer a hip fracture die within 1 year. Exercise has long been shown to help reduce the risk of hip fractures by increasing bone mineral density while improving core strength and balance.

A recent study suggests that women might also want to pack on the muscle. Researchers at the University of Iowa reported that lower-body muscle mass was a better predictor of hipbone mineral density than either strength or physical activity level.

Fifteen hundred men and women over age 50 were evaluated for quadriceps strength and lower-body muscle mass. Although hip BMD and quadricep strength were related, the relationship was not consistent. The relationship between lower-body muscle mass and Hip BMD was maintained even after age, race, and sex were accounted for.

A simple method for identifying individuals at increased risk for a hip fracture can help reduce the mortality associated with Osteoporosis. This study provides insight into such a method. In addition, exercise professionals should rethink program design for older clients to include improvements in both lower body muscle mass and strength for osteoporosis patients.

Segal, N.A. et al (2008) Muscle Mass Is More Strongly Related to Hip Bone Mineral Density Than Is Quadriceps Strength or Lower Activity Level in Adults Over Age 50 Year. Journal of Clinical Densitomitry.

taken from FitBits from Exercise ETC May 2008

Recipe of the Month:  
Shrimp and Lemon Skewers - It's grilling time!!  At our house, the grill is turned on almost every weekend.  Jason thinks that the grill is the best way to cook food and the rest of us agree!
Ingredients
 
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
3/4 tsp grated lemon rind
1 1/2  tsp fresh lemon juice
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
3 garlic cloves, minced
40 large shrimp, peeled and deveined (about 1 1/2 pounds)
16 1/4 inch-thick lemon slices
Cooking spray
Parsley sprigs (optional)
Preparation:
Combine first 7 ingredients in a large zip-top plastic bag.  Add shrimp to bag; seal.  Marinate in refrigerator for 30 minutes.  Remove the shrimp from bag, reserving marinade.  Thread 5 shrimp and 2 lemon skewers onto each of 8 (12-inch) wooden skewers.
Prepare grill.
Place skewers on grill rack coated with cooking spray; grill for 3 minutes on each side or until shrimp are done, basting occasionally with reserved marinade.  Garnish with parsley sprigs, if desired.
Yield : 4 servings (serving size: 2 skewers).
Calories 195 (16% from fat); fat 3.4 g, protein 35.2g; carb 7.5 g; chol 259 mg; iron 4.5 mg; sodium 260 mg; calc 122 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