Weekly Wellness
Issue 159
Featured Article
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)
Phenylalaine is 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 lemon and 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.