Page 12 January 1985 Cassiar Courier

FEMALE FAT

Surprise! Women’s bodies are different from
men’s. It’s true! Even women in perfect cond-
ition have a higher fat to muscle/bone ratio than

- most men. Women generally get fat younger than

men, store fat in different body areas, and un-
like men, amass their fat in a very predictable
sequence. What accounts for these gender var-
iations? You guessed it...hormones...especially
the female hormone estrogen. And it’s not
bad. enough that women have plenty of this
natural fat storage steroid to cope with, but
many women are subjected to prescription
hormone pills and birth control pills which can
cause an even further increase in body fat without
any increase in caloric intake. Is this fair?

Women start off well. In the pre-puberty
stage of life girls that are normally active measure
under 15% body fat. With the onset of puberty,
however, hormone levels begin to rise and so
too does body fat. Ideally adult women should
have 18-22% body fat. The average is actually
27-33%. (By comparison men ideally should have.
13-15% body fat but average 20-23%.) What does
this mean?

Well, imagine that one pound of fat equals
one pound of butter. For a 100 pound woman
of ideal fat levels, take 18 blocks of butter
and distribute them over the body. Approx-

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50 Ib. or
22.680 kg.

Cut-up Frying Chicken
Roasting Chicken
Duck

Pork Chops

Pork Roast

Pork Steak

Pork Cutlets

Bacon, sliced, homemade
Chuck Roast, boneless
Blade Steak

T-Bone Steak

Club Steak

Sirloin Roast

Beef Stew

Ground Beef, lean
Short Ribs

Cross Rib Roast

Meat Loaf for baking
Swiss Sausage

BODY TALK

imately one block or two for each breast, two
blocks around the intestines, at least six blocks
on the hips: and. thighs, and divide the rest as
you wish. Now this is the perfect picture. For
the average adult woman continue piling on the
butter blocks until you have found space under
the skin for 33 blocks.

It is easy to understand why women have
become targets for quack fat cures. Ads for in-
stant diets, spot reductions, and cellulite re-
movers abound in magazines and on television.
It’s big business in our modern world. Unfort-

unately, most are completely false come-ons,

A little background may be helpful.

To: begin with, women tend to accumulate
fat from the bottom up, first in the thighs, then
the hips, waist, and finally under the arms, neck,
and face. There are exceptions, of course, but
this is the typical pattern, It is not surprising then
that fat leaves a woman’s body from the top
down. It makes no difference what kind of
diet or exercise. program one follows, leg fat
will not be reduced until upper body fat is low.

Cellulite; the most celebrated fat in the
magazines, is not as the ads would have us bel-
ieve, a special kind of fat, but rather just plain
old regular fat deposited in areas where the
skin and underlying support tissues tend to
pucker and wrinkle. Typically this is the thighs
and derriere. Some women are more prone to
showing this subcutaneous fat than others regard-
less of total body fat percentages. It seems to be
a genetic tendency but unless total body fat
measures less than 22% there will be no substan-
tial decrease in cellulite levels. In rare cases
where individuals of low body fat levels show
troublesome cellulite deposits, surgery may be
indicated. But this is an extremely rare proc-
edure and would not be recommended for pat-
ients who are simply overweight.

Spot reductions are one of the most mis-
leading claims made by the Quick Cure pro-

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Super Saver Variety Pak

75 lb. or
34.020 kg.

100 lb. or
45.360 kg.

moters. The possibility of losing fat from one
body area by doing exercises specifically on that
area simply does not work. The fat on your leg
does not belong to your leg. When you do donkey
kicks or leg raises the leg muscles don’t say, “I

think I’ll burn some leg fat now.” The muscles:

take calories from the blood in the form of fatty
acids and glucose which could be metabolized
from any body location. With continuous exercise
the muscles will get firmer and sometimes larger
making it seem that the areas has less fat. Not
‘true! An increase in muscle protein has occurred
rather than a decrease in fat. Exercises for spec-
ific body parts are great for firming and giving
definition to the underlying muscles. To remove
fat, however, whole body,- aerobic exercises
like walking, running, swimming and cross-
country skiing are necessary.

If all this seems a little depressing, don’t
despair. Start a regular exercise program today.
To drop from 33% to 23% body fat is a 10%
decrease and requires about 20 months — that’s
if you stick to a low fat/low sugar diet with
daily aerobic activity.

Remember, if you are too fat, it probably
took several years to get that way. Reversing the
trend is hard work and will take some time. But
the benefits along the way will be well worth
the effort. You will sleep better and emotional
stress will decrease.

Start with a program of low intensity, grad-
ually working up to one of higher intensity.
Within a few months you can actually double
your body’s ability to metabolize fat. Find a
system that works for you and stick with it.
Fitness cannot be stored up, so getting there
is not enough. You must continue so that you can
stay fit for life. You are worth it, so get started
today.

by Joan Cass

Editor's note — Joan Cass
instructor.

is an aerobics

150 Ib. or
68.040 ke.

af lb. = =#10930 30 75 Ib. = 75 1b.= $183.00 00 100 Ib. = oem exis con 00 150 Ib. = $352.80

i

‘
ts

Tkoagkts or Food»...

Cassiar has a mixture of ethnic groups and each
group has special culinary tastes. In this issue we
are featuring recipes from the Eastern Asia group.
Raan (Roast Leg of Lamb, Kashmiri Style) and
Chapatis are from India and Pakistan, Moong Ala
Sambola (Bean Sprout Sambol) from Ceylon,
Sate Bumbu (Spicy Satay) from Indonesia, Ban-
quet Firepot from Korea and Papaya Salad from
the Phillipines.

RAAN (Roast Leg of Lamb, Kashmiri style)
Serves 8

1 5 lb. leg of lamb

1 Thsp. finely grated fresh ginger
4 cloves garlic, crushed

3 tsps. salt

I tsp. ground cummin

1 tsp. ground turmeric

¥% tsp. ground black pepper

¥% tsp. ground cinnamon

% tsp. ground cardamon

% tsp. ground cloves

% tsp. chili powder (optional)

2 Tbsp. lemon juice

% cup yoghurt

2 Tbsp. each blanched almonds and pistachios

% tsp. powdered saffron or % tsp. saffron strands
3 tsps. honey

With a sharp knife remove skin and any excess
fat from lamb. Using point of the knife, make
deep slits all over the lamb. Combine ginger, gar-
lic, salt, ground spices and lemon juice. (If mix-
ture is too dry to spread, add very little oil.) Rub
spice mixture well over the lamb, pressing it into
each Slit.

Put yoghurt, almonds, pistachios and saffron
powder into blender container. If saffron strands
are used, soak 10 minutes in 2 tablespoons hot
water and use water as well. Blend together until
smooth, then spoon the purée over the lamb, Driz-
zle the honey over, cover and allow lamb to marin-
ate at least overnight in the refrigerator, or two
days, if possible.

Allow 30 minutes per pound cooking time. Pre-
heat oven to very hot, 230°C (450°F), and roast
lamb: in a covered baking dish for 30 minutes,
then reduce heat to moderate, 170°C (350°F) and
cook for a further 1% hours, or until lamb is cook-
ed through. Uncover lamb and cool to room tempe
erature.

CHAPATIS
Yield: 20 - 24

3 cups fine wholemeal flour or roti flour
1 to 1% tsp. salt, or to taste

1 Tbsp. ghee or oil, optional

1 cup lukewarm water

Put flour in mixing bowl, reserving about half cup
for rolling chapatis. Mix salt through the flour in
the bowl, then rub in ghee or oil, if used. Add wa-
ter all at once and mix to a firm but not stiff
dough. Knead dough for at least 10 minutes (the
more it is kneaded, the lighter the bread will be).
Form dough into a bail, cover with clear plastic
wrap and stand for one hour or longer. (If left:
overnight, the chapatis will be very light and ten-
der).

Shape dough into balls about the size of a
large walnut. Roll out each one on a lightly flour-
ed board (using reserved flour) to a circular shape

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as thin as a French crepe. After-rolling out chap-
atis, heat a griddle plate or heavy-based frying pan
until very hot, and cook the chapatis, starting
with those that were rolled first (the resting be-
tween rolling and cooking seems to make for
lighter chapatis). Put chapati on griddle and leave
for about 1 minute. Turn and cook other side a

. further minute, pressing lightly around the edges

of the chapati with a folded tea towel. This en-
courages bubbles to form and makes.the chapatis
light. As each one is cooked, wrap in a clean tea
towel until all are ready. Serve immediately with
butter, dry curries or vegetable dishes.

MOONG ATA SAMBOLA (Bean Sprout Sambol)

125 g (4 oz) fresh bean sprouts

3 fresh green chillies, seeded and sliced

I small onion, finely sliced

3 Tbsp. coconut, grated fresh or desiccated
1 tsp. salt

1 Tbsp. lemon juice, or to taste

Wash bean sprouts thoroughly, removing as
many of the green skins as possible. Drain well.
Mix all ingredients well together and serve as an
accompaniment to rice and curries.

SATE BUMBU (Spicy Satay)
Serves 4-5

500 g(1 Ib) lean steak, round or blade
2 Tbsp. dark soy sauce

2 Tbsp. tamarind liquid

1 medium onion, roughly chopped

2 cloves garlic

% tsp. laos powder

¥%2 tsp. sambal ulek

% tsp. ground black pepper

4% tsp. dried shrimp paste

-2 tbsp. peanut oil

¥% cup coconut milk

1 daun salam or 3 curry leaves ae

1 stalk lemon grass or 2 strips lemon rind
2 tsp. palm sugar or substitute

Trim meat and cut into long strips 2-2.5 cm
(% - 1 inch) wide and about 6 mm (% inch) in

thickness. Put soy sauce, tamarind liquid, onion :

and garlic into container of electric blender and
blend to a smooth paste. (If blender is not avail-
able, finely grate onion and garlic, then mix with
the liquid). Mix in laos, sambal ulek, pepper and
crushed shrimp paste. Heat peanut oil in a wok or
frying pan and fry the blended mixture, stirring
constantly until it turns brown and comes away
from sides of pan. Add meat and fry, stirring fora
minute. or so, until meat changes color. Add coco-
nut milk, curry leaves, lemon grass and sugar. Stir,
reduce heat and simmer uncovered until sauce is
very thick and almost dry.

Thread meat on bamboo skewers. one strip to
each skewer, looping it like a ruffled ribbon. Keep
meat at pointed end of skewer, leaving the rest of
the skewer for holding. It may be wise. to wrap
strips of foil around exposed end of skewer. Grill
over hot coals or under preheated griller until
lightly touched with brown. If -there is any left-
over sauce in pan, spoon it over the satay to serve.

SIN SUL LO (Banquet Firepot)
serves 6

500 g (1 Ib) fillet steak
2 medium onions, peeled and sliced

clros Photo

FOI IO IOI ITOK KKK KKK

Cassiar Courier January 1985 Page 13

250 g(8 oz) white fish fillets

250 g(8 oz) calf’s liver

3 eggs, separated

plain flour

vegetable oil for frying

4 spring onions

I carrot

6 - 8 cups beef stock

% cup each walnuts and pine nuts
sesame seed sauce

Partially freeze steak, then cut into paper thin
slices. Put beef and onions into Firepot or indiv-
idual pots. Slice fish into bite-size pieces. Slice
liver very thinly into pieces of similar size. Season
both fish and liver with pepper-and salt. Beat the
yolk of 1 egg and dip slices of liver in it, then in
flour. Slightly beat the white of the egg and dip
fish slices in it, then in flour. Heat just enough oil
to cover the base of a frying pan and quickly
saute the pieces of fish and liver until just cooked.
Put these in the pot on top of the beef and onions

Beat remaining 2 egg yolks and make a flat
omelette with them. Turn out on a plate to cool.
Do the same with the remaining egg whites. On a
wooden board cut the yellow and white omelettes
into strips just long enough to fit across the moat
of the firepot. Do the same with the spring onions,
Slice the carrot thinly and cut into strips of the
same size. Arrange these over the beef, fish and
liver, then garnish with walnuts and pine nuts.

The recipe may be prepared up to this point, coy- °

ered and refrigerated.

At serving time, carefully ladle boiling stock
into the moat without disturbing the arrangement
of the food. Replace cover on pot and with tongs
put glowing coals into the chimney. Bring to the
table and allow broth to simmer for a few min-
utes and heat the contents of the pot thoroughly.

Remove cover and let guests help themselves
from the pot with chopsticks. They dip the food
in individual bowls of sesame seed sauce before
eating. Boiled rice is served with this meal and at
the end the stock is served as soup.

PAPAYA SALAD
Serves 6

I medium firm papaya
I small ripe pineapple, peeled and diced
2 spring onions, finely sliced
1 cooking apple, peeled and diced
% cup thinly sliced celery
% cup salad dressing or mayonnaise
salt and pepper to taste

Peel papaya, cut in halves and scoop out seeds.
Dice the flesh. Combine with ail the other in-
gredients, cover and chill before serving.

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