Weekly Wellness
Issue 156
Featured Article
Fitness Tip
Jump Start Your Workouts
- Be specific about your program. Set small goals such as "I will use the stairs, not the elevator" rather than "I want to be more active".
- Emphasize the positive. Tell yourself "I want to be fit and healthy", not "I have to quit being lazy".
- Be realistic. Appreciate health benefits derived over the long term, not the short term.
- Get support. Let your spouse, co-worker or other loved one know your goals and ask for their encouragement and support.
- Reward yourself. Remember that you are developing a healthier lifestyle and improving the quality of your life, not training for the Olympics.
- Make your workouts as convenient as possible. For example, don't sign up for a gym way across town. Walk for exercise, or get a stationery bicycle or weights for at home -- whatever fits into your existing lifestyle the best and is the least inconvenient.
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.
Never sweat the setbacks. Don't be too harsh on yourself when you fall off the wagon - we all do it. Instead, take charge. The longer your delay in getting back with your regime, the harder it is to establish those new habits.
Nutrient of the Week
Tryptophan (Essential Amino Acid)
Tryptophan acts as a natural relaxant, helps alleviate insomnia by inducing normal sleep;
reduces anxiety and depression; helps in the treatment of migraine headaches;
helps the immune system; helps reduce the risk of artery and heart spasms;
works with Lysine in reducing cholesterolhigh cholesterol levels.
Quick Recipe
Pesto Sauce
You can make pesto sauce from any of your favorite recipes. If fresh
basil is not available, try this Parsley Pesto. Combine 3/4 cup olive oil,
2 cups fresh parsley sprigs, two cloves of garlic, 1/2 cup Parmesan
cheese, 1 tablespoon dried basil, 1/2 teaspoon salt and 1/2 cup pine nuts (optional) in a blender or food processor. Blend until smooth.
Tidbit(s)
Tip for Exercisers
Meal-replacement bars, sometimes called sports bars or energy bars,
supply energy - in other words, calories. You can get the same boost
with fewer calories from a piece of fruit, a cup of yogurt or a low-calorie
granola bar.
Food Fixes
Slightly bumped or bruised fruit shouldn't be wasted. Put the fruit in a blender with some vanilla yogurt or low fat ice cream, skim milk, crushed ice and a pinch of sugar.
Do not throw away left over vegetables freeze, and use the next time you make soups/stews.
Don't add salt to the water for making corn. You can salt it after it is cooked. Instead, add sugar.