Fitness Newsletter                                          August 2006

In this issue:

• 3 Tips for Controlling Your Portions
• Overcome Snack Attacks
• Health Briefs
• Health Quiz
• Recipe: Chicken Marsala

3 Tips for Controlling Your Portions

We're overeating - to the tune 500 calories per day. That's how many more calories we routinely eat today versus 30 years ago. No wonder we're gaining weight! And where do the extra calories come from? From expanding portion sizes - virtually every kind of food is now larger than it used to be.

Fight Back With Reasonably Sized Portions

Use these three tips to take back control of the amount of food you eat. By getting back to realistic portions, you can enjoy your favorite foods without guilt and maintain a healthy weight.

1. Measure. If you want to know how much you're eating, just break out the measuring cups and spoons. Pour a typical bowl of breakfast cereal, then measure the amount in your bowl. Compare that to the serving size listed on the label, and adjust the amount in your bowl accordingly. Do the same for everything you eat, and you'll see exactly where you can make changes.
   
   
2. Use smaller plates and bowls. A standard dinner plate was 10 inches in diameter 30 years ago, but many are now 12 inches - with 40 percent more room for food! While you're measuring your food portions, measure your plates and dishes as well. If yours are too big, it's time to purchase new, smaller dishes to help rein in expanding portions. Recommended sizes:
• 10 inch dinner plate
• 8 inch lunch plate
• 5.5 ounce cereal or soup bowl
• 6.5 ounce beverage glass
  
  
3. Use your hands. It's not convenient to carry around measuring cups all the time, but your hands are always available. Use these comparisons to estimate portion sizes when you're eating out or at a friend's house:
• A woman's fist or a baseball - one cup serving of vegetables or fruit
• A rounded handful - about one-half cup cooked or raw veggies or cut fruit, a piece of fruit, or one-half cup of cooked rice or pasta; also a good measure for a snack serving, such as chips or pretzels
• A deck of cards or the palm of your hand (don't count your fingers!) - a three-ounce serving of meat, fish or poultry
• A golf ball or large egg - one-quarter cup of dried fruit or nuts
• A tennis ball - about one cup of ice cream, potato, pasta or rice
• A computer mouse - about the size of a small baked potato
• A compact disc - about the size of one serving of pancake or small waffle
• A thumb tip - about one teaspoon of peanut butter or margarine
• A Ping-Pong ball - two tablespoons of peanut butter or salad dressing
• Four dice - one ounce of cheese

Overcome Snack Attacks

To control snack attacks, start by being prepared. Make sure you have healthier snacks on hand, and keep cookies and other high-fat, high-sugar treats hidden from sight in the back of the cupboard and refrigerator or remove them altogether. Then choose a satisfying healthy snack. Do you want something salty? Sweet? Cold? If you know what type of flavor or texture you want, you're more likely to be satisfied sooner rather than later.

Here are some ideas for healthy snacks:
To satisfy your sweet tooth...

• Fresh or dried fruit
• A frozen fruit-based sweet or other frozen treat
• Frozen grapes or berries
• Low-fat yogurts in exotic flavors: cappuccino, banana cream pie, orange creamsicle, etc.

If you're looking for something crunchy...

• Plain, reduced-fat microwave popcorn. Sprinkle sparingly with Parmesan cheese for extra flavor.
• Pretzels and low-fat crackers made with whole grains.
• Cereal or granola bars.
• Roasted nuts, like almonds, pecans, or peanuts.
• Baby carrots and celery sticks. Keep them ready to eat in the refrigerator.
• Bagel or tortilla chips. Make your own: Cut tortillas into pie-shaped wedges and slice bagels thinly. Place on a cookie sheet in a single layer, and bake in a 400-degree oven until toasted (5-10 minutes).

If you're craving protein...

• Low-fat string cheese or cubes of other reduced-fat cheese.
• A hard-boiled egg.
• Rolled-up slices of low-fat turkey or ham.
• A hearty lentil or black bean salad for fiber and protein.
  

Health Quiz

Test your health and fitness knowledge. True or False.

        - You should exercise in the "fat burning zone" (low intensity, long duration) to lose weight.

The "fat burning zone" business is very misleading. It's true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. The relative percentage of fat burned has nothing to do with weight loss - it's the total amount calories burned that counts. (False)

Recipe: Chicken Marsala

Ingredients:

• 1/8 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 cup flour
• 4 chicken breasts, boned, skinless (5 oz.)
• 1 tablespoon olive oil
• 1/2 cup Marsala wine
• 1/2 cup chicken stock, skim fat from top
• 1/2 lemon fresh lemon juice
• 1/2 cup sliced mushrooms
• 1 tablespoon fresh parsley, chopped

Directions:

1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5-10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.

Nutritional Info :

• 1 chicken breast with 1/3 cup sauce (4 servings)
• Fat: 5.8g
• Carbohydrates: 10.1g
• Protein: 42.8g
• Calories: 282.4