©2009 Kari Tse
January/February 2009
Happy New Year and I hope that 2009 is a great year for everyone!!   More changes for 2009!  TimeOut Services has now become part of Plus One, a fitness management company based out of New York.  The final transitions will be taking place in early January.  Look for a new web site for sign ups and training payments. Whatever your New Year resolutions are, I wish a successful 2009 to everyone!
Monday, Jan 19th is a holiday for the Cisco folks.  Check my calendar to see if there are any openings later that week if you have a Monday appointment, so you don't miss your workout for that week!
Eating Tip of the Month  
Recipe for a Healthy Heart
Choosing certain foods can help cholesterol numbers add up in your favor.

Many factors affect your cholesterol levels,such as genetics and age, but lifestyle factors such as diet and weight can be controlled.  "Research shows that certain dietary strategies can lower harmful LDL cholesterol by as much as 20 to 30 percent," says Wahida Karmally, DrPHRD, director of nutrition at Columbia University. 
Cholesterol is a vital nutrient your body needs to make bile, some hormones, and the membranes that line your cells.  You want to have enough to meet your body's needs, not so much that it builds up in your arteries.
Cholesterol levels are influenced by the kind of fat you eat.  Monounsaturated fats (in olives, avocados, olive and canola oils) and polyunsaturated fats (in vegetable oils, soybeans, fish, shellfish, and seeds) are both beneficial, raising helpful HDL and lowering LDL.  Limit saturated fats in your diet (many americans eat roughly 11% of their calories in saturated fats up from the recommended 7%) as they send a signal to your liver, telling it to pump up cholesterol levels, causing LDL to build up in your bloodstream.  Trans fats will actually cause LDL production to increase while reduces HDL levels.
Exercising for 30 minutes can boost HDL and lower LDL by signaling your liver to remodel LDL into HDL.  Try to keep your weight in check as well. Excess fat in the body is constantly broken down into fats, cholesterol and lipoproteins, making for a larger inventory of cholesterol.  By keeping a diet that is low in saturated fats and high is heart-healthy colesterol foods (such a eggs or shrimp) and plenty of exercise, cholesterol levels can be kept under control.
TOTAL Cholesterol:  Optimal (less than 200 mg/dl), Borderline High (200-239 mg/dl), High (mor ethan 240 mg/dl)
HDL cholesterol:  High risk (less than 40 mg/dl), Protective (more than 60 mg/dl)
LDL cholesterol:  Optimal (less than 100 mg/dl), Close to optimal (100-129 mg/dl), Borderline High (130 -159 mg/dl), High (160-189 mg/dl), Extremely High (more than 190 mg/dl)
In The News
Remember to Exercise or Exercise to Remember?

The number of Alzheimer˘s disease cases is anticipated to
quadruple in the next 40 years to over 106 million people
worldwide.    Although much attention is given to brain
activities (i.e. crossword puzzles) for reducing risk of
mental decline and Alzheimer˘s disease, recent evidence
suggests that physical activity may be more effective.
In a study published in JAMA, Australian researchers
reported that moderate-intensity exercise improved memory in
older adults who presented with prior cognitive
impairment.    Researchers compared the effects of a 6-month home exercise program to the customary care received for
memory problems in 138 patients.  The experimental group
completed an average of 142 minutes of moderate-intensity
exercise weekly, or 20 minutes more daily physical activity
than the control group.  
In the end, exercisers had better scores on the
Alzheimer˘s Disease Assessment Scale-Cognitive Subscale
(ADAS-Cog), improved their delayed recall, and scored lower
on the Clinical Dementia Rating than non-exercisers.  

Interestingly, the cognitive benefits received from
24-weeks of regular exercise were sustained for up to a year
following cessation of the intervention.  Moreover, exercise
appears to offer greater benefit than some medications
designed to improve cognitive function.  The author˘s
discussion highlighted prior research in which 3 years of
medication in patients with mild cognitive impairment
offered no improvement. 

It was projected that by delaying the onset of
Alzheimer˘s disease by 1 year we could reduce the total
number of cases by nearly 10 million worldwide.    Its time to
start moving! 

 Lautenschlager, N.T., et al (2008) Effect of Physical
Activity on Cognitive Function in Older Adults at Risk for
Alzheimer Disease: A Randomized Trial.  JAMA.
Preidt, Robert. (2008) Exercise May Help Prevent
Age-Related Memory Loss. Reuters. September 2.
taken from FitBits from Exercise ETC Oct  2008

Recipe of the Month:  
Seafood Risotto- Serve immediately so you can savor its rich creamimess.  There is just enough to serve two with this recipe.  I loved it...it takes a little time to stir it all the time, but the effort was worth it!
2 cups fat free, less sodium chicken broth
1 8oz bottle clam juice
2 tsps butter
1/4 cup chopped shallots
1/2 cups uncooked Arborio rice
1/8 tsps saffron threads, crushed
1/2 cup grape tomatoes, halved
1 tbsp fresh lemon juice
4 ozs medium shrimp, peeled and deveined
4 ozs bay scallops
2 tbsps whipping cream
chopped fresh parsley (Optional for garnish)
Bring broth and clam juice to a simmer in a medium saucepan (do not boil).  Keep warm over low heat
Melt butter in a large saucepan over medium heat.  Add shallots to pan; cook 2 minutes or until tender, stirring frequently.  Add rice and saffron to pan; cook 30 seconds stirring constantly.  Add lemon juice to pan;cook 15 seconds, stirring constantly.  Stir in 1/2 cup hot broth mixture, dook 2 minutes or until the liquid is nearly absorbed stirring constantly.  Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
Stir in tomatoes; cook for 1 minute.  Stir in shrimp and scallops; cook for 4 minutes or until shrimp and scallops are done, stirring occasionally.  Remove from heat; stir in cream.  Sprinkle with parsley if desired.
Yield : 2 servings (serving size about 1 1/4 cups)
calories 400 (23% from fat), fat 10.1 g, protein 30.2 g, carb 49.1 g, fiber 2.6 g, chol 118 mg, iron 2.8 mg, sodium 520 mg, calc 89 mg

Trying to make the world a fit place, one person at a time!!
cell: 408-813-8325
scheduling: http://calendar.yahoo.com/inshapewithkari@sbcglobal.net