Weekly Wellness
Issue 194
Featured Article
Fitness Tip
Orthorexia
Orthorexia is an obsession with eating healthfully. People with this disorder develop such an obsession with eating healthy it leads to progressively rigid dieting that eliminates crucial food groups and nutrients. If you spend excessive amounts of time thinking about how healthy the food you eat is and planning and preparing food becomes a dominant force in your life, or the quality of your diet has increased while the quality of your life decreased you could be a victim. Read more about Orthorexia...
Nutrition Tip
Making Your Calories Count
Want to eat more food without overloading on calories? Pick foods that have fewer calories in a given portion, and are thus less "energy dense." Research shows that when people eat meals that are lower in energy density, they spontaneously consume fewer calories while feeling filled up.
Foods that are naturally low in fat, but high in fiber and water, let you enjoy bigger portions. These foods include lean protein foods, fiber-rich whole grains, lots of fruits and vegetables, and fewer processed foods.
Nutrient of the Week
Cordyceps
For thousands of years, Cordyceps has been highly valued in China as a tonic food and herbal medicine. Until recently, it was only available in nature as it grows in the body of a caterpillar. Thus, the fungus was rare, very expensive, and subject to contamination. Today, a potent strain of Cordyceps, CS-4, is grown in a liquid broth medium under sterile conditions, making it safe, affordable, and available for use as nutritional therapy for many conditions.
Quick Recipe
Two Cheese Pasta
Cook ten-ounces of rotini (twists) according to directions except add 2-cups frozen loose-pack cauliflower, broccoli and carrots the last five minutes of cooking; drain. Into the hot saucepan, combine 1-cup 1% milk, 3-ounces reduced-fat cream cheese and 1/4-teaspoon black pepper. Cook and stir on low until cream cheese melts. Return pasta and vegetable mixture to pan. Toss to coat with cream cheese mixture. Stir in 1/2-cup freshly grated Parmesan cheese if desired, or use prepared, fat free Parmesan.
Serving Suggestions: Pairs nicely with garlic bread and/or a mixed salad.
Tidbit(s)
Never Too Late for Weights
You are never too old to be buff. People can build muscle mass and reap the benefits from weight training well into old age. The key is slowly adding weight and repetitions. There is no upper age limit. See also: Exercise Guidelines for Seniors
Food Fixes
When using spaghetti, keep in mind that 8 ounces of uncooked pasta makes 4 cups cooked.
Egg whites should always be at room temperature before whipping. Be certain there is no yolk in the whites and that the bowl and beaters are perfectly clean. Cream, on the other hand, should be well-chilled. For the largest volume, chill the bowl and beaters before whipping.
Pancakes are lighter and fluffier when you substitute club soda for milk in the batter.