News from Personal Fitness Systems

I have had the pleasure of knowing and working with Keith Gosline, an extremely hard working and dedicated personal trainer, for the past two years. Recently Keith started a newsletter and is gearing up to start his own blog as well. I am writing food bits in these newsletters and thought I would paste my latest article here. If you are interested in receiving Keith's Newsletter (the last one covered topics such as Aerobic Fundamentals and Periodization Training), just email him at keith@pfswellness.com.


Quick and Easy Asian Soba Noodle Salad

This is a salad that keeps well in the fridge. Add fish, beef or chicken to dress it up.

1/4 cup honey
1/4 cup soy sauce
4 teaspoons sesame oil
1 pound soba noodles, cooked until tender and refreshed in ice water
1/2 cup thinly sliced green onions, cut on the bias
1/2 cup bean sprouts
1/2 cup thinly sliced carrots
1/2 cup cucumber, peeled, seeded, and thinly sliced
1 cup lightly crushed toasted cashews
3 tablespoons chopped fresh cilantro
2 tablespoons black sesame seeds

1. Place noodles in strainer in large bowl. Boil 8 cups of water. Pour water over soba noodles and stir once to separate. Let cook for 10 minutes or until al dente. Pull strainer out of water and put into bowl of ice water.
2. In a small bowl, whisk together honey, soy sauce and sesame oil.
3. To the noodles, add green onions, bean sprouts, carrots, cucumber, cashews, cilantro, sesame seeds, and the soy mixture and mix thoroughly.

Recipe courtesy of Emeril Lagass, 2002


Tips For Eating Out

Many people go out to eat to treat themselves and if you do, keeping these tips in mind can help you as you decide what you want to splurge on. However, if you eat out frequently, these ideas may become "best practice" tips for you.

Great options:

• Order several healthy sides for lunch.
• Add a side potato to a full salad.
• Ask waiter for healthy options.
• Google health facts on the restaurant you are planning on attending
• Always dress your own sandwiches and salads.
• Split with a friend or take leftovers home.
• Drink mint with lime in your water instead of sodas.
• Taste your food before adding salt or pepper.
• Order a side salad so you don't eat too much bread before your meal.
• Eat slowly. It takes about 20 minutes before your stomach recognizes food.

Avoid:

• Large pasta dishes.
• Fast food restaurants.
• Breaded or fried foods .
• Foods coated in dressings or sugary syrups .
• Avoid creamy dressings.