Weekly Wellness
Issue 162
Featured Article
Fitness Tip
Breathing When you breathe shallowly, you are not getting enough oxygen and can end up with lower levels of oxygen and higher levels of carbon dioxide in your blood. This can be taxing on your body and cause undue fatigue. When your lungs do not fully expand and you do not get as much oxygen in your blood, your heart rate and blood pressure can go up. Practice breathing from your diaphragm when you are tired or about to go into an energy-draining situation. Place your hand over your belly button and inhale - your abdomen and chest should rise an inch; as you exhale, they should fall an inch. You should feel this rise and fall with your hand.
Nutrition Tip
Water, Water Everywhere
- You can survive for a month without food, but only a few days without water.
- Water is the most important nutrient for active people.
- When you sweat, you lose water, which must be replaced. Drink fluids before, during and after workouts.
- Water is a fine choice for most workouts. However, during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink.
- Sports drinks have two very important ingredients: electrolytes and carbohydrates.
- Sports drinks replace electrolytes lost through sweat during workouts lasting several hours.
- Carbohydrates in sports drinks provide extra energy. The most effective sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.
Nutrient of the Week
Leucine and Isoleucine (Essential Amino Acid)
Leucine and Isoleucine provide ingredients for the manufacturing of other essential
biochemical components in the body, some of which are utilized
for the production of energy, stimulants to the upper brain and
helping you to be more alert.
Quick Recipe
Exotic Couscous Tabouleh
Mix chopped tomatoes, bell peppers, onions, and cilantro with lemon
juice and garlic then add to cooked couscous.
Or:
Quick Bagel Pizza
Spread pizza sauce on a bagel, pita or English muffin; add low fat
cheese, basil and garlic and broil until the cheese bubbles.
Tidbit(s)
Coffee Notice
Men with mildly elevated blood pressure put greater strains on their
hearts if they consume caffeine before exercising, according to a
recent study. The study found 7 of 20 men with mild hypertension
experienced blood-pressure levels above 230/120 while exercising
after drinking a beverage containing the amount of caffeine found in
two to three cups of coffee.
Food Fixes
Crumbled newspapers lining the vegetable compartments of a refrigerator will keep vegetables crisp.
Poke an egg with a small sewing needle before hard boiling, and the egg will peel with ease. Hold that needle in place with a magnet refrigerator clip!
To ripen fruit quickly (such as pears, which take a long time to ripen) place the unripe fruit in a paper lunch sack along with a banana. Fold sack closed and check next day or two and fruit will be ripe and ready to eat.
Before adding vegetables to your soup, toss them with a little flour to keep them from sticking to the bottom.