Weekly Wellness
Issue 189
Featured Article
Coming to Terms with Your Body Shape
Fitness Tip
Unrealistic Expectations
Most of us want those thinner legs or a smaller waistline - yesterday. But it takes time. Thinking you can drop 25 pounds in a month or flatten your stomach in a week can set you up for disappointment, which will not help you stick with your exercise routine. Here is what you can realistically expect: In the first month of exercising regularly, you will start to feel the difference. In the second month, you will see the difference. In the third month, others will notice the difference.
Nutrition Tip
"Slow" carbohydrates slash risk of colon and breast cancers.
Highly refined foods such as sugar and white flour are known as "fast carbohydrates". Eating them makes your insulin levels spike, which can cause a metabolic disorder called insulin resistance, a condition already linked to heart disease. There is more: Reviewing 225 scientific papers led to a top cancer researcher to a powerful conclusion: Putting more "slow" carbohydrates such as whole grains and beans into your diet may be the best way to slash your colon cancer risk. (Source: Journal of Nutrition). Find some easy "slow" carbohydrate substitutions. Following are a few suggestions:
- French bread for whole-wheat pita bread
- Rice Chex for Multi-Bran Chex
- Water Crackers for Dark Rye Crisp Bread
- Instant Mashed Potatoes for Brown rice
- Instant Rice for Barley
- Vanilla Wafers for Oatmeal Cookies
Nutrient of the Week
Clove Bud
Clove Bud add a delicious zing to tea, and are widely used as medicine in Asian herbalism. With a warming quality, they promote circulation in the stomach, enhancing digestion and reducing gas. By warming the lungs, they thin mucus to ease cough. Cloves promote lymph function and balance triglycerides and blood sugar. Cloves contain an essential oil that is a powerful pain reliever.
Quick Recipe
Crunchy PB and A Wrap
Four 7-8-inch fat free flour tortillas
1/3 cup peanut butter
1 cup chopped apple
1/4 cup low fat granola
Spread peanut butter over each tortilla. Sprinkle with apple and granola. Tightly roll up tortillas. Cut in half. Wrap tightly in plastic wrap. Pack in insulated containers. Makes four wraps.
Per serving: 254 calories, 28g carbohydrates, 8g protein, 14g fat, 3g saturated fat, no cholesterol, 3g fiber, 234mg sodium.
Tidbit(s)
Live alone? Eat alone?
Live alone? Eat alone? According to a U.S. Department of Energy study, more than 42 percent of all singles do not cook even one meal per day at home. To help singles with healthful meal preparation, the institute has published a new brochure "Cooking Solo: Home made for Health". Tips for purchasing, storing and preparing food for the single household are included along with recipes. The 35 page booklet can be obtained by calling (800) 843-8114, Ext. 457, weekdays from 8 a.m. to 4 p.m. (Note: Not sure if offer is still valid).
Food Fixes
Freeze raisins and they will be easy to separate by rubbing with your hands.
For crystallized honey place the jar in a pan of hot water until softened. Then mix until the honey is smooth.
Use large, greased muffin pans as molds when baking stuffed bell peppers. The pans keep the peppers upright and spaced for more even baking.
Add herbal flavor to pasta while it cooks. Put a large handful of fresh herbs in the bottom of a pasta pan, then put a pasta insert in the pan. Add water, heat it to boiling and cook the pasta. When the pasta is done, drain it and discard the herbs.