Weekly Wellness
Issue 193
Featured Article
Fitness Tip
An Active Lifestyle
An active lifestyle is more than simply visiting the gym for an hour or jumping around in the living room to an aerobics tape. Be creative and find ways to incorporate movement into almost everything you do. Here's some suggestions to get you started and help you boost your activity level. Believe me, if you make a conscious effort to integrate more activity into your daily life, it will eventually become second nature. Give some of these suggestions a try! (Continued from last week).
- Whenever you're walking somewhere, take the "long way around." Use this technique to get anywhere you're going... from shopping at the mall to getting a drink at the water cooler.
- Don't use drive-thru windows. Park and get out of your car to do your banking, grab a bite to eat, or pick up the dry cleaning. You'll be amazed at how many muscles getting in and out of a car use!
- At the supermarket, whenever you have a light load, carry your own groceries out to the car without the shopping cart. And remember to park the car in a spot furthest from the store entrance!
- Whenever possible, stand instead of sitting. Even standing still will burn more calories than sitting!
- Loose the remote. When was the last time you actually got up from your seat, engaged all your leg muscles, and walked over to change the channel on the TV?
- Unless it's urgent, always opt for the bathroom that's furthest from you. Better yet, use the bathroom upstairs! Do the same for answering the telephone. It is estimated that Americans save walking approximately 70 miles per year with the advent of extension phones!
More next week!
Nutrition Tip
Diet and Calories: The Basics
The food we eat is measured in terms of the amount of energy it supplies the body. A calorie is a unit of energy. The body burns calories for energy to stay alive. There are three nutrients that provide calories in food: fat, protein and carbohydrates. Fat, protein and carbohydrates are released from foods during digestion. They are absorbed into the blood stream and changed to glucose. The body uses this glucose as energy. Energy that the body does not need is stored as fat or glycogen. The body can use this glycogen for energy at a later time -- if your body calls on it. If not, it remains stored. When we store too much, and do not burn enough, we gain pounds -- or to be technical, fat.
Nutrient of the Week
Elder Berry
Elder Berry has been used in European folk medicine since antiquity for a host of maladies, ranging from joint discomfort and constipation to respiratory problems. Elder berries are high in anthocyanidins, powerful purple pigment compounds that act as potent antioxidants, and includes vitamin C. The berries anthocyanidins help ease the joints by its antioxidant activity. It also detoxifies tissues and promotes better digestion. Elderberry eases respiratory symptoms from excess mucous, cough, throat strain or discomfort to muscle strain.
Quick Recipe
Meatball Heroes
Heat broiler. In a large nonstick skillet on medium, heat one package (12 ounces) pre-cooked frozen turkey meatballs, 1-1/2 cup red pasta sauce and 1/4-cup water to boiling. Reduce heat to medium-low and simmer, covered, five minutes or until meatballs are heated through; stir occasionally. Meanwhile, place four hero sandwich rolls (sliced horizontally almost through) cut side up on a large cookie sheet. Sprinkle rolls iwth 1/2 to 1-cup part-skim shredded mozzarella cheese. Broil two to three minutes or until cheese melts. Spoon meatballs and sauce onto bottom of rolls; cut sandwiches in half.
Serving Suggestions: Pairs well with baked potatoes, dill pickles and a lettuce wedge salad.
Tidbit(s)
Low-fat mayo.
It's best to use super-low calorie condiments, like mustard, but when you need that creamy taste and consistency, substitute low-fat mayonnaise -- it contains just 1/4 of the calories and one gram of fat (compared to 11 in the original). With this smooth stand-in on supermarket shelves, there's no reason to reach for regular mayo, which is also higher in sodium.
Food Fixes
Use paper bags rather than plastic to store lettuce and celery in the crisper. They will stay fresh longer.
Bread will stay fresh longer if a celery rib is stored with it in the package.
To keep salt from clogging in the shaker, add 1/4 to 1/2 teaspoon of uncooked rice (depending on size of your shaker).
When using rice, keep in mind that 1 cup of uncooked long-grain white rice makes 3 cups cooked.