Weekly Wellness
Issue 179
Featured Article
Peanut Power -- Read about the healthful power of peanuts!
Fitness Tip
Choose the Right Exercise for You
The popular exercise at work is racquetball and you don't play very well. So don't. Aerobic exercise can come from walking, jogging, swimming and even gardening. You don't have to rely on expensive exercise equipment. If you find peddling away in front of the TV boring, get out and walk around the block. Dig up that rose bush you hate. You can vary your routine by biking one day and jogging the next. You don't need to stick with one form of exercise. Just moving, doing something you enjoy, is extremely beneficial to your health and well-being.
Nutrition Tip
The Salad Bar
Unless you know how to beat the salad bar trap, you could end up with an extra 1,500 calories, 90 grams of fat, 100 milligrams of cholesterol and 1,500 milligrams of sodium. Salad bars have many healthy food choices. However, it is important to be able to distinguish healthy salad choices from the high-fat at salad bars. Look for fresh vegetables. Start by piling on chopped green lettuce, one cup has only ten calories and a trace of fat. If you dare, try spinach as your salad base. Avoid pasta salads, mayonnaise-based tuna, and chicken and seafood salad and avoid any vegetables dripping in oil. Avoid cheese and pepperoni chunks on your salad plate as well. So now, how do you dress your salad? First, if the restaurant offers it, use reduced calorie dressings. Limit yourself to one tablespoon of a reduced fat dressing. Croutons are good for topping your salad in moderation. You might want to avoid bacon bits - or at least go very light on them. They do add a lot of flavor; you don't even need to "pile 'em on". Sprinkle some shredded cheese on your salad, but go easy on that, as well. In short, be sensible and take advantage of the healthy choices and you will save many calories!
Nutrient of the Week
Amalaki
Amla Fruit or Emblic Fruit (Amalaki) is one of the most useful Ayurvedic medicines, and a strong rejuvenative. It is an exceptionally rich source of vitamin C. Amla is used for a wide variety of conditions involving the digestive tract and its organs. It is the prime general herb for the eyes, and is said to treat premature gray hair. Amla is the basis for the famous Ayurvedic rejuvenative jam, chyavanprash, and the widely used combination herbal remedy, triphala.
Quick Recipe
Fruit Salad
1 large can of pie cherries
2 cans of pineapple chunks or tidbits
2 cans of mandarin oranges
1 can of fat free sweetened condensed milk
1 large fat free cool whip
Drain the juices from pineapple and mandarin oranges. Then put it all together in a big bowl and mix.
Tidbit(s)
Weight loss quiz: Brush up on slimming down
How many calories do you need to burn to lose one pound of fat? Does low-fat mean low-calorie? Take a quiz to brush up on your weight-loss knowledge.
By Mayo Clinic staff (link no longer active).
Food Fixes
Use an ice cream scoop to easily fill muffin tins with mixture.
For dusting powdered sugar over baked goods, use an empty salt shaker or sift through a small wire mesh strainer.
To crush nuts quickly and easily, place in a self-sealing plastic bag and roll with a rolling pin.
Use lifesavers candy to hold candles in place on your next birthday cake.