Weekly Wellness
Issue 203
Featured Article
Fitness Tip
Non Stop Benefits of Exercise
According to the recommendations and guidelines from numerous U.S. government agencies, including the National Institute on Aging, only about 1 in 4 older adults exercise regularly. Many mistakenly think they are too frail or too old. Not so! Any kind of physical activity can be good for you. Regular, brisk walking can help lower risk of heart disease or depression. Housework, stair climbing or calisthenics can increase stamina and strength, along with self-confidence. See also: Exercise Guidelines for Seniors
Nutrition Tip
Painless!
Omit just 200 calories every day for a year, and you'll lose up to 20 pounds! One step in the right direction: Use mustard instead on mayo on sandwiches, and skip the cheese. Two other healthy substitutions: Have a slice of pizza with vegetables and grated Parmesan cheese instead of heavily layered mozzarella, or serve 1/2 cup of ice cream instead of 1 full cup.
Nutrient of the Week
Ginseng
Ginseng is the most respected tonic herb in the world. It has a long-term anti-stress effect and improves physical and mental performance, memory, and reaction time. It enhances mood, relieves hangover symptoms and improves alcohol clearance. Ginseng improves short-term stamina, blood circulation to the heart, and balances cholesterol and blood sugar. It can even lessen the symptoms of menopause, including vaginal atrophy. Oriental (Panax ginseng) and American (Panax quinquefolius) are almost identical species that happen to grow on different continents and are therapeutically equivalent. Eleuthro (Eleutherococcus senticosus), commonly know as Siberian ginseng, is not really a ginseng and has a long-term stimulant effect.
Quick Recipe
Caesar Sandwich
Serve a Caesar-salad sandwich prepared on a wide loaf of crusty bread. First remove the soft insides. Then toast the bread for a crisp shell that is easy to stuff. Layer Romaine lettuce, Parmigiano-Reggiano and oven-roasted cherry tomatoes inside before the finished sandwich is sliced crosswise into individual portions.
Tidbit(s)
Make the Holidays Healthy!
Modify some of your favorite holiday recipes for healthier versions. Try these substitutions: Ricotta cheese instead of cream cheese, low fat yogurt or low fat cottage cheese blended with lemon juice instead of sour cream, chilled evaporated skim milk instead of whipped cream, two eggs whites in place of a whole egg. Make the holidays healthy! Also check out the Healthy Holiday Recipes!
Food Fixes
There's no need to meticulously tear parsley leaves from their stems before chopping. Simply cut off the stems of an entire bunch as close to the leaves as possible. Parsley stems are relatively tender so a few won't be noticable in a batch of minced parsley.
Quick-Soak Beans: If you can't soak dry beans overnight, put them in a large pan, cover with water and bring to a boil. Remove from heat, cover and let stand for 1 to 2 hours. Then cook according to recipe directions.
To melt chocolate, chop into small pieces and microwave 30 seconds at a time until chocolate looks shiny. Stir and microwave 30 seconds longer, if necessary.
If you're watching calories, baste broiled food with low-calorie salad dressings. (See also: Low Calorie Recipes)