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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!
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

Lysine (Essential Amino Acid)
Insures the adequate absorption of calcium; helps form collagen ( which makes up bone cartilage and connective tissues); aids in the production of antibodies, 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

Cider Baked Apples
Remove cores of 6 good sized apples, apple corer. (A potato peeler works well also.) Cut out V-shape at top of apple. Insert into the V-shape opening: 1 tablespoon of cinnamon imperials (the little red hot candies) and 1 tablespoon maple syrup. Place the apples in a 8 x 8-inch baking pan and pour 2-1/2 cups of apple cider around them. Bake at 350-degrees, basting occasionally with the hot cider until apples are tender, but not mushy. Grate nutmeg on apples. Remove apples from cider and place on serving dish. Serve hot or some like these refrigerated first and topped with a dollop of whipped cream.

Tidbit(s)

New Web Site Explains Required Labeling of Trans Fats in Foods
New Web Site Explains Required Labeling of Trans Fats in Foods A 2003 FDA rule requires food manufacturers to list on labels the amount of trans fats found in their foods. To help consumers understand the new labeling, which must be in place no later than January 2006, the FDA Center for Food Safety and Applied Nutrition has created a Web site with helpful background on trans fats and how to minimize them in the diet. Though found in many food products, trans fats have been shown to raise levels of LDL ("bad") cholesterol and increase the risk of heart disease. The site includes sample Nutrition Facts labels showing where trans fat information will be located.

American Heart Month
As part of American Heart Month, Friday, February 6th is National Wear Red Day, a day to raise awareness about heart disease, the No. 1 killer for both men and women.

Food Fixes

Spray popped popcorn with butter flavored spray for a buttery flavor without the calories.

When refilling salt or pepper shakers, first cover the top opening with a small piece of plastic wrap, then when it is turned over to fill up, the salt does not pour out.

Speed up the cooking time of fried potatoes by first peeling, chopping into small squares and boiling the potatoes until softened, but not too much. Then drain and place into skillet with heated oil. Cook while adding seasoning until the outsides are lightly browned and crisp.

To have vegetables retain their color, add a lump of sugar, or vinegar, or a tad of lemon juice.

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