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Healthy Ezine of the Week: Issue 159

Featured Article

What is Isotonic Exercise?

Fitness Tip

Matching Calories to Activity Levels
Following are some general guidelines for calorie consumption based on activity:
A typical male in the 30 to 40-age range weighing 200 pounds could consume about 2,400 calories a day if he were sedentary. A more active man could consume about 2.700 calories a day and a very active man 3,000 calories or more, depending on how active he is. On the flip side, men trying to lose weight should limit calories to 1,700 to 2,000 a day depending on level of activity, and no more than 70 grams of fat. A typical female in the same age range weighing 150 pounds could consume not more than about 1,800 calories per day if sedentary. A woman who was somewhat active could consume 2,000 calories a day and a woman who was very active could consume about 2.400 calories daily. The flip side for women: Women trying to lose weight should consume 1,300 calories a day. Those calories should include no more than 50 grams of fat.

Nutrition Tip

Hot Pepper May Keep Poultry Meat Safe
A study suggests adding capsaicin, the spicy component of peppers, to the diet of broiler chicks may increase their resistance to Salmonella. The researchers divided 1,530 chicks into three groups. One was fed a standard corn and soybean diet. The second had five parts per million of pure capsaicin added to the feed, and the third, 20 parts per million. The chicks on hot diets were found to be more resistant to the Salmonella enteritidis bacteria. The researchers are looking into exactly why. The pepper diet could have a side benefit as well. While the poultry seem to have no objection to the spicy taste, rodents have an aversion it. Feeding poultry feed to which capsaicin has been added could be very beneficial in poultry houses. Rodents love to get into poultry house, where they eat the feed, destroy buildings, and spread Salmonella and other diseases. If the food is unappetizing to them, it might keep them away.

Nutrient of the Week

Phenylalaine (Essential Amino Acid)
Used by the brain to produce Norepinephrine, a chemical that transmits signals between nerve cells and the brain; keeps you awake and alert; reduces hunger pains; functions as an antidepressant and helps improve memory.

Quick Recipe

Light Grilled Cheese
Use your toaster and toast your bread. As soon as the toast pops up, slap on a slice of lower-fat cheese, then heat briefly (about 30 seconds) in the microwave to melt the cheese. Try leaf or chopped spinach on the cheese for an added nutrition kick.

Tidbit(s)

Web Site Lets You Build Your Own Pyramid
The government's Food Guide Pyramid cannot cover everyone, so federal dietary planners want people to build their own version. The Agriculture Department office that manages the pyramid is fitting its Web site to help people tailor individual programs for diet and exercise as part of a food guide policy that will offer more room for variation. As federal officials and scientific advisers update the government's dietary guidance, including the pyramid, they plan to work the Web site into the update. The aim is to custom-fit guidance on food and physical activity.

Food Fixes

To soften butter to room temperature quickly, microwave one stick, unwrapped, for 15 to 20 seconds. Ovens vary, so start with less time and watch out for hot spots.

To make plain pasta tastier for little ones, put a bouillon cube in the water while it's boiling.

To get more juice from lemons first soak them in hot water for a few seconds. Then roll them before squeezing.

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.

This 'n That

Free recipes for many dietary needs!

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