Weekly Wellness
Issue 177
Featured Article
Brain Food, Body Food - Foods that work for your body AND your brain.
Fitness Tip
Just 30 Minutes a Day
If people devoted just 30 minutes a day, three to five times a week, to become and stay fit and healthy, they would be much better off. For people just beginning or restarting after a prolonged absence, begin with just 15 minutes of exercise a day and gradually work up to 30 minutes. There are key times in everyone's day that don't lend themselves to exercise. The remaining pockets of flexible time usually fall in the morning, at noon and in the evening. Be realistic about how much time you need. Fitness doesn't have to be done all alone. Family time can be spent bike riding, taking walks, skating or on any number of activities. You could also combine business meetings with a brisk walk to and from the restaurant. Walk during break time. Make exercise a daily habit.
Nutrition Tip
The Best Snacks for Your Heart
Filling up on refined carbohydrates can increase heart disease risk. A high measure of carbohydrate intake has the ability to raise blood sugar levels and insulin. These reduce HDL, the type of cholesterol that aids in keeping your arteries clear. In addition, triglycerides increased the bad cholesterol that raises heart disease risk. What to do? Instead of replacing fat with carbohydrate, improve the quality of the carbohydrates you consume. Incorporate healthy fats such as olive oil, fatty fish and nuts.
A few substitute suggestions:
- Instead of a graham cracker, have an oatmeal cookie.
- Instead of a low-fat cookie, have half a peanut butter and jelly sandwich.
- Instead of baked chips and salsa, have small stone-ground whole-wheat pita with hummus.
- Instead of a bagel, have a piece of banana bread.
- Instead of jellybeans, have 2 tablespoons peanuts.
Nutrient of the Week
Gotu Kola (hydrocotyle asiatica or centella asiatica)
The whole gotu kola plant has been widely used in India and Fiji to treat skin inflammations, to improve blood circulation, to aid in the treatment of bloating, congestion and depression. A Sinhalese proverb says "Two leaves a day keep old age away."
Quick Recipe
Spicy Fireworks Rub
In a large jar with tight-fitting lid, place 1/2-cup ground cumin, 1/2 cup chili powder, 4-tablespoons ground coriander, 2-talbespoons cayenne, 4-tablespoons ground black pepper, 2-tablespoons ground cinnamon, 2-tablespoons brown sugar and 1-tablespoon salt. Place lid on jar and shake well until blended thoroughly. Recipe makes two cups. Use to coat ribs, chicken or anything you wish!
Tidbit(s)
Should Men be Tested for Testosterone Levels?
It's widely agreed that most men with total circulating testosterone levels of less than 200ng/dL would benefit from male supplements. To raise awareness about the condition, the Men's Health Network recently launched the first National Testosterone Tune-Up. You can have a free consultation with a doctor from now through the end of July.
Food Fixes
Zap garlic cloves in the microwave for 15 seconds and the skins slip right off.
Dried Herbs and spices lose their potency quickly. Buy only a small amount at a time. When using fresh herbs and spices, use three times the amount of the dried.
Make sure to store your potatoes in a cool, dry place to minimize sprout growth.
For no more tears when cutting onions, simply place them in the freezer for 15 minutes before cutting or slicing them.