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Healthy Ezine of the Week: Issue 157

Featured Article

Ten Exercise Myths

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.

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.

Nutrition Tip

Do You Have High Cholesterol? Take the Heart-Smart Challenge!
...and see if you can lower your cholesterol over the next 30 days by eating oatmeal. The Quaker Oats Company, in conjunction with the Cedar-Crosse Research Center, located in downtown Chicago, is currently offering you the opportunity to participate in the Smart Heart Challenge. Participants in the Smart Heart Challenge eat oatmeal every day for 30 days in order to help lower cholesterol levels. Some Smart Heart Challenge participants have even been selected to appear in TV commercials to talk about their results!

Nutrient of the Week

Tryptophan (Essential Amino Acid)
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 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.

If your vegetables are too salty add some raw potatoes to them. Potatoes absorb the salt.

Don't add salt to the water for making corn. You can salt it after it is cooked. Instead, add sugar.

This 'n That

Free recipes for many dietary needs!

Fitness and Freebies Sister Site, focuses strictly on nutrition! Lots of great food information! BellyBytes.com