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Feb 27
2007

Egg White Enchiladas

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Kimkins member, Carolyn, has a wonderfully supportive husband, Mike, who's always looking for ways to help her stay Kimkins legal! Congrats to Mike for inventing this delicious enchilada recipe using no tortillas!

Ingredients

4 egg whites beaten w/ salt & pepper
1 chicken breast boiled, shredded & seasoned with
1 tsp taco seasoning (optional if you don't need the flavor or salt)
1/4 C enchilada sauce
1/2 C shredded cheddar cheese

Makes 3 Enchiladas

Preheat oven to 350.

Boil chicken, shred and season with taco seasoning, salt & pepper.

Make "tortillas": Using 1/3 of the egg mixture, swirl over the bottom of a small nonstick skillet (use nonstick spray for extra "release") crepe style until cooked through. Carefully remove and set aside.

In the center of each "tortilla", place 1/3 of the chicken mixture and a sprinkle of cheese. Fold in each side and roll. Place enchiladas close together in an 8" baking dish (use nonstick spray to help clean-up).

Pour enchilada sauce over evenly and sprinkle with remaining cheese. Bake for 7-10 minutes until heated through and cheese has melted.

Serve hot and enjoy! Carolyn says she could only eat one and was stuffed!

Nutritional Info Per Enchilada:

Calories: 169
Carbs: 5 grams
Protein: 28 grams

Carolyn & Mike
Feb 27
2007

Eating Less As We Age?

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 QUESTION
Â
Is it true that the older you are
the harder it is to lose weight?

ANSWER

Unfortunately yes, because metabolism rates begin dropping 1% each year starting around age 40. What this means is that there's a 10% reduction per decade.

Let's look at a typical 40 year old woman, 5'5", 130 lb, average activity level, who needs 1400 calories per day to maintain her weight. She will need to eat a bit less each year:

  • Age 40 1400 calories
  • Age 50 1260 calories
  • Age 60 1134 calories
  • Age 70 1021 calories
  • Age 80 919 calories
Of course this can be offset somewhat with regular exercise, but as our metabolisms drop each year, we also burn fewer calories at our favorite exercise activity.

Nutrient rich foods and carb control with eye to calorie counting is a smart move toward remaining at a healthy weight to stave off diabetes and other obesity related conditions.
Feb 23
2007

Exercise Helps Sat Fat Damage?

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 According to research at Indiana University at Bloomington, eating fatty foods can cause arteries to lose elasticity for 6 hours -- but exercise can buffer the effect.

Study participants who walked for 45 minutes 2 hours after a fast food breakfast maintained the same healthy heart function as those who ate a fat-free meal and then rested.

Here's a couple excerpts from the study:

"What happens 4 hours after that high-fat meal is that your artery looks just like the arteries of a person who has heart disease," said co-author Janet P. Wallace, professor in IU Bloomington's Department of Kinesiology. "What our study showed is that when you exercise after that meal, it doesn't look like a sick artery anymore."

Wallace said the oxidation of high-fat meals causes oxidative stress markers that harm the arteries and contribute to such conditions as heart disease, diabetes, Alzheimer's and cancer. Their research shows that physical activity counteracts this oxidative effect. The next step, Wallace said, is to show how.

Physical Activity Reverses Arterial Damage from High Fat Meal

BLOOMINGTON, Ind. -- Physical activity after a high-fat meal not only reverses the arterial dysfunction caused by fatty foods, but improves the function of these same arteries compared to before the meal, according to new research from Indiana University.

The findings, reported in the European Journal of Applied Physiology, are part of a growing focus on the effect food has on the body after the meal -- also known as the postprandial state.
After a fatty meal, arteries lose their ability to expand in response to an increase in blood flow, with the effect peaking four to six hours after eating -- just in time for the next meal.

"What happens four hours after that high-fat meal is that your artery looks just like the arteries of a person who has heart disease," said co-author Janet P. Wallace, professor in IU Bloomington's Department of Kinesiology. "What our study showed is that when you exercise after that meal, it doesn't look like a sick artery anymore."

The postprandial state is an important period to study, Wallace said, because of the amount of time people spend in it throughout their day, and its influence on conditions such as diabetes and heart disease. The research examined whether physical activity lessened the well-documented impairment of vascular endothelial function -- the ability of the vessel to expand in response to an increase in blood flow -- after a high-fat meal.

"The impairment of endothelial function after a fatty meal is a key factor in the development of atherosclerotic cardiovascular disease, which is the leading cause of illness and death in Western society," said lead author Jaume Padilla, a doctoral student in IU Bloomington's Department of Kinesiology. "Results from this study suggest that physical activity may be effective in reversing the adverse vascular effects observed following the consumption of a high-fat meal."

Wallace said the oxidation of high-fat meals causes oxidative stress markers that harm the arteries and contribute to such conditions as heart disease, diabetes, Alzheimer's and cancer. Their research shows that physical activity counteracts this oxidative effect. The next step, Wallace said, is to show how.

Eight study subjects, all 25-year-olds who were determined to be physically active and apparently healthy, walked on a treadmill for 45 minutes two hours after eating either a high-fat breakfast (940 calories; 50 percent fat) or a low-fat breakfast
of comparable calories.

The high-fat breakfast included eggs, sausage and hash browns. It included 48 grams of fat (16.5 grams saturated fat and 4.5 grams trans fat), 33 grams protein, 91 grams carbohydrates, 280 milligrams of cholesterol and 2,220 milligrams of sodium.

The low-fat meal included cereal with skim milk and orange juice and amounted to 945 calories. It included no fat, 5 milligrams of cholesterol, 23 grams of protein, 209 grams of carbohydrates and 959 milligrams of sodium.

In their study, Wallace and Padilla tested the brachial artery because it is supposed to mimic the coronary arteries. Wallace said the artery responded better after the physical activity than it did before the high-fat meal. More research should be conducted, she said, involving older populations.

The article, "The effect of acute exercise on endothelial function following a high-fat meal," can be found in the journal's on-line version.
Feb 21
2007

How to Coordinate a Health Fair

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A health fair is an event where organizations have an opportunity to disseminate health information to the public at booths and/or to provide health screenings.

Health fairs are usually co-sponsored by groups, including hospitals, churches, sororities, and community organizations. They may last anywhere from a few hours to a few days.

This document will give you planning tips on how to coordinate a health fair in your community.

Ten Planning Steps

1. Develop a budget and form a committee. Check on legal requirements, insurance coverage, and waiver forms for your organization.

Establish operating rules, including reimbursement procedures, status reports, sponsor support, storage locations for materials/donations, and committee member back-up.

Delegate responsibilities, including those related to obtaining clearances, security, transportation, parking, vendor recruitment, publicity and other printed materials, volunteer recruitment, refreshments, vendor lunches, display setup/breakdown/cleaning, contracts, donations, and insurance. Establish milestones and timelines.

2. Determine the date and confirm the location. Identify a guest speaker for opening remarks at the kick-off ceremony.

3. Initiate logistical efforts, including those related to clearances, contracts, security requirements, parking, and transportation. Determine the number of vendors the location can accommodate. Determine if you want vendors that represent business, non-profit, and/or government organizations. Vendors should all have a health mission.

4. Develop materials, including a letter and brochure for vendors and product donors about the event and its sponsors, evaluation forms, and an event logo.

5. Contact vendors. Send an initial letter announcing the event and its sponsors. Follow up with telephone calls and emails. Contact donors or purchase items to be given away at the health fair.

6. Send out a confirmation to vendors who have agreed to participate. Include directions to the event, vendor name tags, lunch options, and parking passes. Confirm donations and material delivery options (i.e. where to unload on the day of the event or where to ship).

Confirm the guest speaker and obtain speaker support, including a podium, microphone, and audio visual equipment. Send a letter to the VIPs, such as directors and department heads.

7. Finalize logistical efforts, including those related to vendor display/table layout, table skirts, event bags, audio visual needs, signs, vendor lunch selection, confirmation of vendor delivery time, trash cans, reserved parking, water/cup delivery, kick-off ceremony cake, room set-up schedule, time the room is accessible to volunteers, and photographer arrangements.

8. Obtain volunteers, establish responsibilities and a work schedule. Responsibilities include meeting and escorting vendors, providing refreshments in the morning or afternoon, setting up, cleaning up, serving as host/hostess, distributing vendor lunches, working the reception desk, giving out event bags, and distributing and collecting evaluation forms.

9. On the morning of the event arrive at least one hour before it begins. Meet with volunteers to answer questions and to set up the reception area (i.e. arranging bags, evaluation forms/drop box, donated materials, and hostess name tags).

Ensure the vendor lunch payment and delivery are covered. Meet vendors and assist with setup.

Announce the speaker, thank the volunteers and committee members, identify restroom locations, and explain the role of the host/hostess (i.e. answering logistical questions, locating booths for specific information, and providing emergency assistance). Cut the cake and take pictures.

Midway through the event, thank the morning volunteers for their assistance and meet with the afternoon volunteers. Replenish refreshments.

Remain after the event to meet with volunteers responsible for clean-up, finalize payment for vendor lunches, collect any undistributed materials, and ensure all equipment signed for is returned. Collect the evaluation forms from the drop box.

10. After the event, analyze the evaluations and develop a list of lessons learned. Include any recommendations for the next health fair such as additional topics or vendors. Send thank you notes to the volunteers and sponsors.

Helpful Hints

  • Pay attention to small details, including those related to trash cans, water locations, electrical outlets, smoke alarms (if you have something like a popcorn machine), lost and found items, and name tags.
  • Have a back-up plan for last minute vendor cancellations or no-shows. Always have a co-chair on the planning committee, and plan knowing you will probably lose some members of the committee during the planning process.
  • If this is your first health fair, pay special attention to getting the word out about it in your community. Vendors and organizations that participate rely on having people with whom they can interact. Poor attendance should be avoided as much as possible.
  • Prepare an historical binder of vendors, evaluation forms, time lines for each planning step, sample letters, publicity materials, and lessons learned to help with future planning efforts.
Above information excerpted from the Center for Disease Control, Atlanta, GA.
Feb 21
2007

Overweight Babies!

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  74% increase
in the number of
overweight babies under
6 months old
between 1980 and 2000!

-- Parenting, February 2007