Weekly Wellness
Issue 175
Featured Article
Atherosclerosis - Atherosclerosis is the hardening and narrowing of the arteries. It is caused by the slow buildup of plaque on the inside of walls of the arteries.
Fitness Tip
Metabolism
As we get older, our metabolism slows down four percent per decade. You can boost your metabolism through diet - eating six small meals a day, for example, will cause a small increase in your metabolic rate - but the best way to rev up your metabolism is through exercise. Specifically: A three-day-a-week exercise program that incorporates both aerobics and strength training. The absolute basic premise of weight loss is that you need to burn more calories than you take in. You need to exercise at least three times a week so that your muscles can burn fat. Choose strength training exercises designed to strengthen the major muscle groups. Start slowly and gradually increase the weight as your strength increases. After all is said and done, you have to come up with a way of life you are comfortable with. You can't go on fad diets or just exercise sporadically for sufficient results. See also: Green Tea Increases Metabolism
Nutrition Tip
Bad-Mood Eating
Do you tend to overeat when you are feeling down? Or snacking at work, or when you do not really feel hungry? Remind yourself that those chips will not make you feel better. When we are depressed, angry, lonely or anxious, many of us eat in an attempt to make ourselves feel better. Research found this does not prove true. The next time you are in a bad mood and find yourself reaching for a snack, try these three steps:
- Stop. Ask yourself why you want to eat. If it is because you are in a bad mood, remind yourself that no matter how delicious it looks, it is not going to do a thing for your mood except, perhaps, make you feel guilty afterwards. This is definitely not what you need at a moment like this.
- Do something instead. Call or visit a friend, listen to music, take a walk -- these things actually do make you feel better. With some repetitions, this self-reminding strategy should become a habit you will find yourself using without thinking twice.
See also: Emotional Eating
Nutrient of the Week
Cascara Sagrada or "sacred bark" (rhamnus purshiana)
Cascara Sagrada is known worldwide as one of the best natural mild laxatives. The part of this tree that is used is its bark. This tree is native to the northwest Pacific Coast and has been used by many tribes of peoples indigenous to this region, stretching from British Columbia to California, as a remedy for constipation and upset stomachs.
Cascara is a small to medium-size tree native to the provinces and states of the Pacific Coast, including British Columbia, Washington, Oregon, Northern California and Mexico.
Quick Recipe
Campfire Grub
Pie Iron Taco Pudgy Pies
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Tidbit(s)
Aging and Stress
You are less likely to feel stressed the older you get! In a survey of adults aged 25 to 74, only eight-percent of the young adults said they had even one stress-free day a week, compared with 12-percent of mid-lifers and 19-percent of those over 60. Older people mellow as they age -- they may not find themselves in any fewer stressful circumstances, but they just get less stressed over them. See also: Coping with Stress.
Food Fixes
Buy fruit in season and jar or can for use in the winter. Buy it before it is ripe and ripen at home in a bowl or bag.
Don't add salt to the water for making corn. You can salt it after it is cooked. Instead, add a little sugar.
If you have a stainless steel sink you can rub your fingers on it after peeling onions to get rid of the odor on your hands. A stainless steel spoon will also work.
Use a pepper mill to grind cloves and other spices.