Weekly Wellness
Issue 160
Featured Article
Low Fat Techniques for Easter and Passover Cooking
Fitness Tip
Housework Workout The Centers for Disease Control and Prevention recommends adults get at least 39 minutes of moderate-intensity physical activity nearly every day. But, there is now good news: What you are already doing counts. The CDC says, "moderate" housework is an acceptable form of exercise. This includes inside activities such as scrubbing floors, washing windows and moving light furniture. Outside work such as washing your car, mowing your lawn and gardening also is good.
Nutrition Tip
Fruit and Vegetable Portions
Five portions of fruit and vegetables a day may be enough to
protect against heart disease, according to a study.
What is a portion?
- A medium apple or banana
- A bowl of mixed salad
- 3 tablespoons of peas or carrots
- Any amount of green beans
- Any amount of soy, kidney or chickpeas.
- Any amount of 100 percent fruit of vegetable juice (once a day)
Fast Fact: Women generally eat more fruit and vegetables than men.
Nutrient of the Week
Threonine (Essential Amino Acid)
Threonine is an important constituent of collagen, Elastin, and enamel protein;
helps prevents fat build-up in the liver; helps the digestive and
intestinal tracts function more smoothly; assists metabolism and
assimilation.
Quick Recipe
Lentil and Corn Soup
In a large saucepan over medium-high heat, combine two 19-ounce
cans lentil soup, one (10-ounce) package frozen corn and 2-teaspoons
curry powder and bring to a boil. Reduce heat to low and simmer five
minutes or until heated through. Stir in 2-tablespoons chopped cilantro.
Serving Suggestion: Serve with grilled cheddar cheese sandwiches on
dense white bread, using reduced-fat sharp cheese. Add a mixed
green salad. For dessert, a cookie with fresh fruit chunks.
Tidbit(s)
Yet Another Reason to Keep Exercising
Studies show that the blood of people who exercise on a regular basis
is less prone to clot (i.e. heart attack) than those who don't exercise.
Exercise seems to boost the body's natural clot busters. There's no need
to exercise daily, but be consistent at an exercise plan. The clot preventing
benefits disappeared when the regular exercise program stopped.
Food Fixes
For quick and easy spaghetti sauce in a pinch, blend a can or two of Italian diced tomatoes until smooth; heat and serve over noodles.
When a cake recipe calls for flouring the baking pan, use a bit of the dry cake mix instead -- no white mess on the outside of the cake! You can also use granulated sugar or cocoa.
When making bread, you can substitute nondairy creamer for the dry milk -- it works just as well!
To quickly use that frozen juice concentrate, simply mash it with a potato masher - no need to wait for it to thaw! You can also microwave it for a few seconds right in the cardboard container after you remove the top.