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Healthy Ezine of the Week: Issue 172

Featured Article

Food, Fitness and Fun

Fitness Tip

Calories
For a rough estimate of the number of calories you need each day to maintain a healthy weight, do a little math:

  • 1. Divide your desired weight in pounds by 2.2.
  • 2. Multiply the result by 21.6.
  • 3. Multiply the second result by 1.3 (if sedentary), 1.5 (if lightly active), 1.7 (if moderately active), or 1.9 (if very active).

This gives you the approximate number of daily calories you need to maintain your desired weight. Note, however, that calorie requirements can vary greatly from person to person - depending on frame, size and how muscular you are. This formula is not accurate for children, pregnant women, or very muscular people. In order to lose about a pound a week, you need to burn 500 more calories a day more than you take in. The best way to do that is to eat fewer calories and exercise more.

Nutrition Tip

The New Shape of the Food Pyramid
The folks at the Mayo Clinic have come up with a simple nutrition plan that riffs off the outdated Food Guide Pyramid. The six-point plan is versatile enough for any activity level. Every day, simply eat the following:
Unlimited amounts of fruits
Unlimited amounts of vegetables
Three to five servings of olive oil, nuts, canola oil or avocados
Three to seven servings of beans, fish, lean meat or low-fat dairy
Four to eight servings of whole grains or bread
Up to 75 calories of sweets. This equals one and a half Chips Ahoys or six ounces of Coke
You don't have to compute your intake of fat and calories to lose pounds. Simply focus on eating whole foods, not processed, canned, frozen, or otherwise prepackaged ones. Try this: Instead of applesauce, buy whole apples. Trade frozen fries for baked potatoes. Buy more fresh foods like these, and you'll eat less sugar, salt, and fat... and lose more weight.

Nutrient of the Week

Proline (Non-Essential Amino Acid)
Is extremely important for the proper functioning of joints and tendons; also helps maintain and strengthen heart muscles.

Quick Recipe

Mini Mexican Pizzas
For quick and easy appetizers, top a whole-wheat tortilla with Cheddar Reduced Fat Shredded Cheese, heat to melt cheese and top with salsa. To crank up your calcium count, serve with a zesty yogurt dip - just mix plain yogurt, taco seasoning, cilantro and fresh tomatoes.

Tidbit(s)

Citrus Peels May Help Lower Bad Cholesterol
May 13 (Heart Center Online) - A substance found in the peels of citrus fruits may lower bad cholesterol, according to the results of a new study.

Food Fixes

To pick a sweet cantaloupe, look for the one with small, tight netting on the skin and it should smell sweet. If the seeds rattle, it may be overripe.

When you purchase a bag of potatoes put an apple in the bag so the potatoes will last without sprouting and wrinkling for about 8 weeks.

A rib of celery can be used in a bread bag to keep bread fresher longer.

Cut mushrooms easily and quickly by using your egg slicer. Avoid soaking them because they absorb water.

This 'n That

Free recipes for many dietary needs!

Fitness and Freebies Sister Site, focuses strictly on nutrition! Lots of great food information! BellyBytes.com