©2008 Kari Tse
Sept/Oct 2008
 
Wow! Again I have been a bit of a slacker!  I totally missed August newsletter and now here it is already September!  Where does the time go? So much has been keeping me busy this summer and fall doesn't look any better.  I think I have one weekend that doesn't have anything written down on my calendar from now until the end of October.  Oh well, better to be busy and moving then not.  What do they say?  A rolling stone gathers no moss.
 
I will be taking a day off this month, Friday Sept 12th to join Blake in oh so exciting, Fresno!!!  Hope it isn't going to be hot!!
 
Eating Tip of the Month

Prepare a salad!

Salads offer an easy way to meet your daily fruit and vegetable recommedations.  A simple side salade, such as 1 1/2 cups of greens and 1/4 cup chopped tomoatoes, provides at least two servings of the daily USDA guidelines for fruit and vegetable intake, and a meal-sized salad, such as 3 cups of greens, 1/2 cup kidney beans, 1/4 cup chopped broccoli, and 1/4 cup sliced onions, could provide five servings.
Tomatoes are loaded with vitamin C and lycopene.  Vegetable oils are rich in vitamin E and unsaturated fats. Nuts and seeds provide protein, healthful fats, fiber, vitamins and minerals.  Onions are plentiful sources of disease-fighting phenols and flavenoids.  The greens themselves (the darker the green the better) provide folate, vitamin A and oxidants.  Seafood offers healthful omega-3 fatty acids.  Salads can be one of the easiest ways to enjoy a healthful meal.  Just remember to watch waht kind of salad dressing you use since many are very high in fat and it doesn't take too much to drown out the salad and add a lot of extra calories.
taken from Cooking Light May 2008

In The News
Parents Likely to Pressure Overweight Teens to Diet

According to researchers at the University of Minnesota, parental pressure for dieting among overweight teens leads to greater incidence of overweight five years later. The study, which was published in the journal Pediatrics incorporated data collected during Project EAT, for Eating Among Teens. Researchers assessed 314 adolescents and interviewed their parents by phone. 170 of the adolescent-parent dyads were followed for 5 years.

Although not all parents correctly classified their teenagers as overweight, those who did tended to encourage dieting instead of more healthful behaviors. The researchers classified healthful behaviors as recommending more fruits and vegetables, decreasing soft drink consumption, eliminating salty snacks, candy and fast food, increasing family meal-time, decreasing television viewing during meals, encouraging healthy food selection and physical activity.

Most interestingly, those parents who encouraged their teenagers to diet increased the likelihood that their teen would be overweight 5 years later. This disturbing trend was more prevalent for teenage girls participating in the study.

Unfortunately, the impulse for adults to "diet" in reaction to weight gain is apparently being passed down to today¢s youth. In light of these findings, education should be considered for parents of overweight teens to promote healthful habits with greater potential for long-term weight management.

Neumark-Sztainer, D. et al (2008) Accurate Parental Classification of Overweight Adolescents' Weight Status: Does It Matter? Pediatrics. June
taken from FitBits from Exercise ETC June 2008

 
Recipe of the Month:  
Summer's Best Garden Salad- Since I talked about salads earlier, I think it fitting to put one in the recipe section.  Enjoy!!
 
Ingredients
3 tbsp lime juice
2 tsp honey
1/2 tsp dijon mustard
1/4 tsp salt
1/4 tsp freshly ground pepper
2 tsp extravirgin olive oil
4 cups shredded romaine lettuce
1 cup yellow pear tomatoes, halved
1 cup chopped peeled cucumber
1/2 cup thinly sliced radishes
1/2 cup finely chopped orange bell pepper
2 tbsp  chopped fresh chives
1 small yellow squash, halved lengthwise and thinly sliced (about 1 cup)
1/2 cup chopped avocado
 
Preparation:
Combine first 5ingredients in a small bowl. Gradually add oil, stirring with a whisk. 
Prepare grill.
Combine lettuce and the next 6 ingredients (through squash) in a large bowl.  Drizzle dressing over lettuce mixture, and toss gently to coat.  Top with avocado.
Yield : 6 servings (serving size about 1 cup salad and 4 tsp avocado)
Calories 64 (52% from fat); fat 3.7 g, protein 1.6 g; carb 7.8 g; fiber 2.4 g;chol 0 mg; iron 0.9 mg; sodium 123 mg; calc 28 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