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The Question:

Which of the following measurements represents the correct amount of sodium an adult should aim to consume in a day?
a)1/8 teaspoon
b)1/2 teaspoon
c)1 teaspoon
d)1 tablespoon

Answer: C. According to the 2005 Dietary Guidelines, most people should keep sodium intake at 2,300 milligrams per day or less. That’s about the amount found in one small teaspoon measurement.

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Increasing levels of hypertension are become prevalent across our society today. Many people suffering with the condition are on two or more prescription drugs to attempt to control it. Doctors are saying that the more sensible prescription for hypertension would be a better diet and exercise. When it comes to diet Sodium seems to be an item to avoid. Studies show that if you limit your salt intake to about a teaspoon a day you can prevent a five-point rise in your systolic pressure. When combining the right diet with exercise one can lower their Blood Pressure just as well as with a hypertension pill. Unfortunately many people today would rather rely on taking medications to solve a problem that they could solve themselves with a little work. “We don’t have to worry about side effects from lifestyle changes,” said Dr. David C. Goff, “but everyone finds it easier to prescribe drugs”.

http://www.nytimes.com/ref/health/healthguide/esn-hypertension-ess.html

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3 medium green peppers, cut into 1 ½ inch squares
1 1/2lb fresh bay scallops
1 pt cherry tomoatoes
¼ C dry white wine
¼ C vegetable oil
3 Tbsp lemon juice
dash garlic powder
to taste black pepper
4 skewers

1. Parboil green peppers for 2 minutes
2. Alternately thread first three ingredients on skewers
3. Combine next five ingredients
4. Brush kabobs with wine/oil/lemon mixture, then place on grill (or under broiler)
5. Grill for 15 minutes, turning and basting frequently.

Yield 4 servings, calories 224, total fat 6g, saturated fat 1g, sodium 355mg, protein 30g, CHO’s 13g

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Paul Stapley whom runs a lab at McGill University studies the concept of balance among athletes, the elderly, and people with sensory problems. He “advocates balance as essential for everyday movement” as well as “it is important in the athletic milieu where athletes put balance to the ultimate test”. How much of your workouts do you focus on balance tasks? If you work on your balance not only will it enhance your perform tasks, it may decline the loss of balance as you age. According to Stapley “Balance training improves proprioception by repairing damaged pathways to the brain, strengthens weakened stabilizing muscles and teaches the body new strategies for keeping the body upright.” So how do you work to begin to improve the task at home? Start by brushing your teeth on one leg, or simply standing on one foot in your living room with your eyes closed. At the gym turn a bosu flat side up and keep the instrument stable – attempt a squat. If the bosu is too easy try a dyna disk. If you want more techniques to work on improving your balance be sure to ask your personal trainer.

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1lb white fish (such as cod, sole, or turbot)
¼ tsp salt
1/8 tsp black pepper
¼ C dry white wine
¼ C chicken stock or broth, skim fat from top
1 Tbsp lemon juice
1 Tbsp soft margarine
2 Tbsp flour
¾ C low fat or skim milk
½ C seedless grapes
as needed nonstick cooking spray

1. Spray 10-by 6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix wine, stock, and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350° F for 15 minutes.
4. Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly, until thickened.
5. Remove fish from oven, and pour liquid from baking dish into “cream” sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
6. Broil about 4 inches from heat for 5 minutes or until sauce starts to brown.

Calories:166, Total Fat: 2g, Saturated Fat:1g, Protein:24g, Carbs: 9g

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Two new studies have recent been published in journals that shed more light on the pro’s and con’s of what caffeine can do to our bodies – particularly women.
The Pro: It seems that women who ingest caffeine may be at a lower risk for ovarian cancer than those whom do not. The statement made by Shelley Tworoger of Harvard Medical School was that “with regard to caffeine and caffeine-containing beverages, we generally observed a lower risk of ovarian cancer with increasing intake”. The article continues to say that further research will need to be conducted to pin point the reasons behind the “protective benefits”
The Con: Caffeine doubles the chance of a miscarriage. A team of US researches claims that a pregnant woman who drinks two or more cups of coffee elicits twice the risk of miscarrying her child. The risk seems to be directly related to caffeine as increased risk was also observed in women who consumed sodas, tea, and hot chocolate. Dr.De-Kun Li of Kaiser Permanente Division of Research advises that “women who are pregnant or are actively seeking to become pregnant should stop drinking coffee for three months or hopefully throughout pregnancy….. To me, the safe dose is zero”.

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1 head cabbage
½ lb lean ground beef
½ lb ground turkey
2 small onions, one minced, on sliced
1 slice stale whole wheat bread, crumbled
¼ C water
1/8 tsp black pepper
1 can (16oz) diced tomatoes
1 C water
1 medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch

Directions:
1. Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel
2. Shred ½ cup of raw cabbage and set aside
3. Brown ground beef and turkey, and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, break crumbs, water, and pepper in mixing bowl
5. Drain tomatoes, reserving liquid, and add ½ cup tomato juice from can to meat mixture. Mix well. Place ¼ cup of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally.
7. Remove cabbage rolls to serving platter, keep warm
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls

Calories 235; Total Fat: 9g; Saturated Fat: 3g; Protein: 20g; Carbs: 18g

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For many of us “getting in shape” is a prominent New Years goal, but how many people become flustered on where to start? BOOTCAMPS have been becoming an increasingly popular for of fitness training all across the lower mainland. The camps appeal to people because they are intense and effective. You train three or five days a week for usually 4-6 weeks (depending on the camp) and with the amount you train the cost works out to be less than a one and one training session with a personal trainer. Speaking from personal experience of a 5am bootcamp – you see results. I found that I worked harder in my bootcamp then I have ever worked on my own. “When you have a bootcamp trainer with you, there’s no guesswork involved,” says Allan Fine – runs camps in Edmonton. Ted Loo fitness will be starting their first bootcamp this spring.
- Contributed by Natasha Todhunter

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8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomoatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ginger, ground
2 Tbsp vinegar
1/4C vegetable oil

Directions:
1. Sprinkle chicken breasts with pepper
2. Thread 8 skewers as follows:
chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple
chunk, cherry tomoato
3. Place kabobs in a shallow pan
4. Combine remaining ingredients and spoon over kabobs. Marinate in refrigerator for at least 1 hour, then drain
5. Broil kabobs 6 inches from heat for 15min for each side. Brush with marinade every 5 minutes. After done, discard leftover marinade and serve kabobs.

Yield: 8 servings, calories 359, Total Fat 11g, Saturated Fat 2g, Sodium 226mg, Protein 28g, CHO’s 34g