Weekly Wellness
Issue 186
Featured Article
Fitness Tip
Benefits of Massage
Massage reduces your heart rate, increases circulation, relaxes muscles and increases production of endorphins, chemicals produced in your brain that increase your sense of well being. By causing these biological effects, massage can relieve muscle tension, depression and anxiety and decrease your perception of pain. You or a family member can learn techniques of massage. Work the muscles around a painful joint rather than the joint itself. Stop if it hurts.
Nutrition Tip
Does the perfect high fiber, high protein snack exist?
Only plant-based foods have fiber, so your protein will be from a plant source if you are looking for a single food to do the job. The lowly legume is probably your best choice, so something such as roasted soybeans would make a great high-protein, high fiber snack.
However, plenty of combination foods or combinations of foods could also fill your needs. For example, many sports bars on the market are high in both protein and fiber, for example, the Clif Bar. You can make your own fast, high protein and high-fiber snacks too.
Following are some ideas that fit the bill:
- Hummus spread on whole-wheat crackers or a whole-grain bagel
- A quick bowl of whole-grain cereal with milk and berries
- Peanut butter on apple slices
- Homemade bran muffins made with milk and eggs
- A fruit smoothie made with plain yogurt and fruits
- Celery dipped in low-fat cottage cheese
- Yogurt sprinkled with granola
Nutrient of the Week
Chamomile Flower
Chamomile Flower is a mild relaxant useful for nervousness, stress and anxiety. As an antispasmodic, it is used for cramps of all types. As a diaphoretic, it promotes perspiration, a time honored method of "sweating it out." It is frequently used for digestive complaints, particularly gas. This gentle herb is basically good for all constitutional types. A cup of tea with chamomile in it is a time-honored remedy for inducing sleep.
Quick Recipe
Sorbet Terrine
Line a 9-by-5-inch loaf pan with foil. Spread with 1-1/2 cups (of three cups total) strawberry sorbet. Top with 1/3 cup (of 2/3 cup total) coarse gingersnap crumbs, 1-1/2 cups each fat-free vanilla ice cream and mango sorbet, the remaining gingersnap crumbs, and strawberry sorbet. Freeze. Remove from freezer a few minutes before serving. Remove from mold and slice. Garnish with fresh strawberries and fresh mint if desired.
Tip: Substitute any sorbet and ice cream flavor combinations.
Tidbit(s)
Write it down.
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Food Fixes
To store brown sugar, simply seal it up when finished and place in refrigerator. Also store red spices like cajun, paprika, etc. in the refrigerator to extend their life.
If you run out of brown sugar, make your own by taking 1 cup of white sugar and mixing it with 2 tablespoons of molasses.
Store flour and noodles in the freezer to prevent bugs from growing in it.
Raisins should be stored in the refrigerator to keep them soft and moist.