Weekly Wellness
Issue 158
Featured Article
Fitness Tip
Prevent Osteoporosis with Strength Training
Research has proven that strength training exercise is an excellent form
of exercise for preventing osteoporosis. Weight-bearing or strength-training
activities increase the flow of bone-hardening calcium into the skeleton.
Studies have found the spinal bones of weight lifters to be approximately
15 percent denser than the bones of runners or people who do not exercise.
While runners had denser thigh bones than inactive people, the weight lifters
thigh bones were even denser than the runners; by an additional 11 percent.
Osteoporosis afflicts both men and women.
Nutrition Tip
Cola's and Healthy Bones Do Not Mix Well
Studies indicate drinking caffeinated, carbonated beverages may increase your
risk of suffering a bone fracture. The findings come at a time when per capita
consumption of carbonated beverages is rising. The problem is compounded
because many already have an inadequate daily intake of calcium, researchers
say in the American Journal of Clinical Nutrition. The study of those
who drank two to seven 12-ounce cans of carbonated beverages a day, mostly
colas, indicated the main cause of calcium loss from carbonated beverages was
their lack of the nutrients needed for bone health, the study authors said.
Carbonated beverages displace milk in the diet, eliminating a major source of
bone-building calcium. Source: United Press International.
Nutrient of the Week
Milk Thistle Seeds
Milk Thistle Seeds contain silymarin which is one of the most potent liver-protecting and regenerative substances known. Silymarin is a powerful antioxidant for the liver. It helps the liver to rebuild itself. It may have a mild laxative effect on some people but this will, in most cases, cease within two or three days. Other than that, Milk Thistle Seeds are virtually devoid of any side effects. Medical use of Milk Thistle to treat liver and gallbladder disease can be traced back more than 2,000 years.
Quick Recipe
Day Off Dill Corn and Pea Salad
Cut corn kernels from two ears of fresh corn; cook in boiling water for four minutes;
add one cup fresh pea pods and one red bell pepper, cut in strips; cook for two
minutes more. Drain and toss with two teaspoons butter, two teaspoons chopped
fresh dill. Salt and pepper to taste.
Tidbit(s)
Strive for Five
The Quaker Oatmeal Strive for Five program is an easy-to-use, five step
family nutrition program developed by Quaker Oatmeal in collaboration
with the American Dietetic Association. The program is organized in
weekly calendars that offer simple daily tips and interactive tools based
on the leading recommendations of childhood overweight research and
ADA member dietetic experts.
Food Fixes
Use lifesavers candy to hold candles in place on your next birthday cake! Kids love 'em!
Use a paper muffin cup to cover your hand when greasing a pan. It's the perfect size and shape to cover a few fingers and will keep them grease-free.
To easily remove honey from a measuring spoon, first coat the spoon with nonstick cooking spray.
Use a pastry blender to cut ground beef into small pieces after browning.