Weekly Wellness
Issue 155
Featured Article
Ten Drugs You Should Never Buy Online
Fitness Tip
Exercise and Disease Prevention
Regular exercise is the key to preventing many diseases. Any sustained
movement, like walking, bicycling, swimming or cross-country skiing, will
reduce the risk of several life-threatening diseases such as coronary heart
disease, hypertension, diabetes, high cholesterol and possibly cancer.
Exercise does not need to be boring, expensive, time-consuming or
inconvenient. Moderate forms of exercise will give the benefits needed to
prevent disease. Gardening, dancing, walking, household chores and even
shopping expeditions can give you enough exercise to meet the daily
requirement. All that is needed to personalize your fitness plan is a
creative and adventurous spirit.
Nutrition Tip
Steam, Don't Nuke
In a study published in the Journal of the Science of Food and Agriculture,
researchers tested four methods of cooking broccoli: Microwaving, boiling,
high-pressure boiling and steaming. Microwaving zapped up to 97-percent
of the flavonoids, antioxidant compounds that reduce the risk of lung cancer
and heart disease. Conventional boiling killed 66 percent; high-pressure
boiling nixed 47 percent; but steaming caused a flavonoid loss of less than
10 percent. While results will vary based on each food's chemical makeup,
with steaming, the vegetable is not in contact with water, so there is no
direct leaching of antioxidants.
Nutrient of the Week
Lysine (Essential Amino Acid)
Lysine insures the adequate absorption of calcium; helps form collagen ( which makes
up bone cartilage and connective tissues); aids in the production of antibodies,
human growth hormones and enzymes. Recent studies have shown that Lysine may be effective
against herpes by improving the balance of nutrients that reduce viral growth. A
deficiency may result in tiredness, inability to concentrate, irritability, bloodshot
eyes, retarded growth, hair loss, anemia and reproductive problems.
Quick Recipe
Sunny Carrot Salad
Toss together one package (8 ounces) shredded carrots and one julienned
medium yellow bell pepper, 3 tablespoons orange juice, 1 tablespoon fresh
lime juice and 2 tablespoons vegetable oil. Chill, if desired and serve.
Tidbit(s)
"Sensible" Anti-Obesity Legislation Clears Senate Vote
The US Senate has passed the Improved Nutrition and Physical Activity Act
(IMPACT), a bill that has support from the baking and food processing industries.
It focuses on improving quality and availability of nutrition education, advocates
more research and increases opportunities for more physical activities. It would
authorize $60 million in FY04 to fund community-based anti-obesity programs,
including those based in schools and health clinics. The Centers for Disease
Control and Prevention is charged with collecting information concerning fitness
levels and energy expenditure among children. A companion bill has been
introduced into the House of Representatives and is awaiting debate there.
Food Fixes
Spray popped popcorn with butter flavored spray for a buttery flavor without the calories.
Store popcorn in the freezer, it eliminates excess unpopped kernels and stays fresh.
Keep lettuce from wilting. Never cut lettuce with a steel blade. Always break lettuce by hand or use a plastic knife. The steel causes the edges to wilt and brown quicker. Also, after rinsing the lettuce work in a little lemon juice as a natural preservative.
Cut your onions near the stove. You can turn on the vent over the stove to suck up the odors from the onions.