Weekly Wellness
Issue 195
Featured Article
Fitness Tip
Stepping Up to Good Cholesterol Levels
You may have known that step aerobics can burn calories
and is a good exercise for the heart, but did you know that research specifically has found step aerobics can step up your good cholesterol levels? A study published in the Journal of Sports Medicine and Physical Fitness found step aerobic exercise significantly raised the HDL- cholesterol levels of the study participants. This small, eight-week study followed 45 sedentary female Turkish college students. Fifteen of the women participated in step aerobic exercise and another 15 did traditional aerobic dance. Each 45-minute session was done for three days a week. The remaining 15 women in the study continued to be sedentary.
At the study's conclusion, the investigators from Baskent University in Ankara found that both groups of active women showed a significant reduction in their overall cholesterol levels compared to the sedentary group. However, only the women participating in step aerobics showed a substantial increase in their HDL cholesterol levels. Although researchers concluded that step aerobics is effective in modifying (cholesterol) profiles (at least in female college-aged students), they did not speculate on reasons why that was the case.
Nutrition Tip
Whole Grains
Diets high in whole grains are linked to less risk of heart disease, stroke, diabetes and cancer. If you have been eating a high-carbohydrate diet with lots of refined grains, typically breads, rolls, bagels, pretzels, and crackers made from white flour, it may be a challenge at first to find whole grain substitutes, but it is worth the effort. To your body, refined white flour is the same as sugar, making a diet high in white-flour floods the same as a high-sugar diet. Choose grain products made with a whole grain. Look for the word "whole" on the label.
Nutrient of the Week
Eucalyptus Leaf
Eucalyptus Leaf is used primarily as an expectorant to release mucus congestion. It has a powerful action of opening respiratory passages. It is also broadly antimicrobial, benefiting a wide variety of conditions, including those of the digestive and urinary tracts. A folklore use is for fever. Modern research shows it prevents free radicals in fatty compounds in the body, and also appears to protect the liver from damage.
Quick Recipe
Witches Brew
2 cups pineapple juice
2 cups orange sherbet
1 liter bottle ginger ale
Combine pineapple juice and sherbet in a large punch bowl. Gather the guests to watch the eerie mixture bubble and boil when you pour in the ginger ale. Serves about 15.
Tidbit(s)
A Healthy Dose of Chocolate?
Hershey's Foods is introducing a chocolate syrup fortified with vitamins E, B5, calcium and zinc. The product was created after research indicated mothers struggling with picky eaters are desperate for ways to introduce more vitamins and nutrients to their children in ways they will eat them.
Food Fixes
Combine leftover chips, salsa, ground beef, onions, tomatoes, and lettuce to create an irresistible taco salad.
When cooking any kind of strawberry dessert, add a splash of aged Balsamic vinegar to the recipe to enhance the flavor of the strawberries.
Before opening a package of bacon, roll it. This helps separate the slices for easy removal of individual slices.
When using dried beans and peas, keep in mind that 1 cup dry beans or peas makes 2-1/2 cups cooked.