©2008 Kari Tse
November/December 2008
 
So many exciting things are happening right now.  TimeOut is poised to open its new fitness centre at Cisco Systems.  For you Cisco clients, the new facility will be opening Monday Nov 3rd and the old ones at Building 6 and L closed on Friday October 31st.  A grand opening will occur in the afternoon of the 3rd and will be officially open for working out at 4:30 pm.  Regular hours will resume on Tuesday November 4th. Hours will change as they do every year around Thanksgiving and the Christmas holidays. I'll keep you posted when I confirm what those changes are.
 
For my weekend clients, I will be out of town the weekends of November 22nd and the 29th (Thanksgiving weekend) as Blake's parents will be here for their first visit to the Bay Area.  Would anyone like a little black and white house guest for one or both of those weekends?
 
 
Eating Tip of the Month  
 
Having soup at the beginning of your meal can fill your stomach and cut total calorie intake by 20 percent, according to a new study.

Any form of low-calorie soup from broth and vegetables, to chunky and pureed seems to be equally filling to the stomach, but still count your soup calories.

According to Dr. Rolls, who came up with the concept of Volumetrics (eating a satisfying volume of food while controlling calories and meeting nutrient requirements) scientists had earlier believed that only chunky soup, with lots of vegetables or meat, may be the most filling type. They also felt that the thickness of the soup or the amount of chewing required affected its ability to make a person feel full.

If your soup if high in calorie and covered in heavy cream, you could lose the benefit. Pay attention that no amount of corn flour and milk has been added to your soup.

"I would say in terms of advice, women should make sure that they don't go over 150 calories in their first course and the guys, 200 [calories] maximum," says Barbara Rolls, PhD.

She also said: "Consuming a first-course of low-calorie soup, in a variety of forms, can help with managing weight. This strategy allows people to get an extra course at the meal, while eating fewer total calories."

for more info: http://www.presstv.ir/detail.aspx?id=8679&sectionid=3510210
 
In The News
 
Strength & Power Persist After Detraining in Older Adults

Recent studies have linked the age-related decline in physical function to the
decrease in muscle strength and power known to occur with age.  Consequently,
many fitness programs for older adults have begun to adopt resistance exercise
protocols that emphasize these variables.  Unfortunately, many independently
living older adults migrate to more comfortable climates throughout the year and
leave their conditioning programs behind.  Until now it was unknown how exactly
a period of inactivity would affect the benefits received from strength and
power training.

A recent study showed that older adults retain functional improvements
associated with both strength and power training after 24 weeks of
de-conditioning. 

Researchers had 38 older adults perform either a high-velocity power-building
routine or a controlled speed strength-enhancing protocol.  Following 24 weeks
of training, the participants ceased all resistance training for 24 weeks.
Researchers assessed muscle power, strength and endurance, velocity of movement,
EMG, and function.  

Both groups improved similarly across measures of function and physiology.
Following detraining, strength and power were reduced by between 15.5 and 17.9%
across groups.  After 24 weeks of detraining, both groups experienced decreases
in power and strength of approximately 15.5 to 17.9%.  Most interesting,
improvements in function experienced from the initial training persisted through
the period of no training. 

The most desirable outcome for older adults who begin an exercise program is
improved function.  From this study it appears as if even short-term strength
and power training offers extended benefits for our nomadic older adult
population.

Henwood, T.R., and Taaffe, D.R. (2008) Detraining and retraining in older
adults following long-term muscle power or muscle strength specific training.  J
Gerontol A Biol Sci Med Sci. 63(7):751-8.

taken from FitBits from Exercise ETC Aug  2008

Recipe of the Month:  
Mediterranean Fish Stew - it's not really a soup but is filling and warms the body from the inside out, especially with cold weather coming!  Firm textured halibut stands up to quick simmering and still holds it shape.  Serve with crusty French bread and a tossed green salad.
 
Ingredients
1 tbsp olive oil
1/2 cup finely chopped onion
2 garlic cloves, minced
2 cups (1 inch) cut green beans (about 1/2 lb)
1/3 cup thinly sliced carrot
 2 (14 oz) cans fat-free, less-sodium chicken broth
1 (15 oz) can  cannellini beans or other white beans (rinsed and drained)
1 (14.5 oz) can no-salt-added diced tomatoes, undrained
1 cup uncooked medium seashell pasta
2 tbsps finely chopped fresh basil
1 tbsp finely chopped oregano
2 tbsp tomato paste
1/4 tsp freshly ground black pepper
3/4 lb halibut fillets, cut into 1-inch pieces
1/4 cup (1 oz) shaved parmesan cheese
 
Preparation:
Heat oil in a dutch oven over medium-high heat.  Add onion and garlic to pan; saute 5 minutes or until tender.  Add green beans and next 4 ingredients (through tomatoes); brping to a boil.  Add pasta.  Cover, reduce heat, and simmer 12 minutes or until pasta is tender.
 
Stir in basil, oregano, tomato paste, and freshly ground black pepper.  Gently stir in fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.  Sprinkle with Parmesan cheese
 
Yield : 4 servings (2 cups stew and 1 tbsp cheese)
 
calories 385 (19% from fat), fat 8.3 g, protein 31.4 g, carb 45.9g, fiber 7.9g, chol 32 mg, iron 4.2 mg, sodium 698mg, calc 218 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