Weekly Wellness
Issue 207
Featured Article
Fitness Tip
Intimidated at the Gym?
Find a comfortable environment, like a park, the mall, or your neighborhood. Look into alternative health club options, including YMCAs, YWCAs and 30-minute workout chains. Your church, synagogue, hospital, or community center may also offer fitness classes. Or check out walking, running and cycling clubs in your area.
Nutrition Tip
Thermal Effect of Proteins
It takes more energy for your body to break down proteins and use them than it does for simpler foods like sugars. The thermal effect of proteins is the highest of all foods. After eating protein your metabolic rate will increase by approximately 17 to 20 percent. In other words, if you eat 100 calories of protein, 17 to 20 calories will be used just to digest the protein! By comparison, the thermal effect of carbohydrates is typically around 10-percent while fat is just 5-percent. If you can eat complex food every three hours while awake, your body will better utilize the nutrients you consume because the nutrients are in appropriate quantities, which your body can easily break down and use.
Too many nutrients ingested at once tend to overload your digestive system. Thus, many valuable nutrients are converted to fat. Frequent feeding helps to stabilize blood sugar levels, which in turn reduces hunger and cravings, halts fat storage and reduces the feeling of sluggishness that accompanies big meals. Many people follow a daily diet like this by eating six small meals each day and swear it is the fastest and most painless way to lose fat and gain muscle!
Herb of the Week
Hibiscus Flower
Hibiscus Flower grows on a bushy annual that is found in the tropics and is now cultivated in Europe. In addition to being delicious in cold drinks, the flower has mild laxative properties, increases appetite and promotes urination. Use hibiscus for mild nausea. In Chinese medicine preparations, hibiscus aids skin irritations.
Quick Recipe
Cheese Ravioli with Tomato Sauce
Cook 12 to 16 ounces refrigerated cheese ravioli according to directions. Meanwhile, in large bowl, combine one can (16 ounces) rinsed and drained chickpeas (or garbanzo beans), 1 cup halved grape tomatoes, 1-tablespoon olive oil, 1-tablespoon dried basil, one-half teaspoon salt; mix well. Add cooked ravioli, toss gently to mix and coat. Serve immediately.
Tidbit(s)
Health Food Stores
Not all items sold at health food stores are healthier? Foods available in supermarkets are just as healthy as those sold in health food stores. It just depends on the food choices. One major difference is cost and variety. Health food stores often have less variety and this can lead to higher prices.
Food Fixes
Add nutrition to any bread with the Cornell Enrichment Formula. Before measuring flour into measuring cup, add 1 tablespoon each soy flour and nonfat milk powder, and 1 teaspoon wheat germ. Spoon in flour and level off. Repeat for each cup of flour used in the recipe.
Breadcrumbs are a quick, nutritious thickener for soup. Try whole-wheat or rye crumbs for hearty meal soups or stews. They can also be used to thicken sauces, or in sauced dishes or casseroles.
Toss leftover grilled vegetables with Italian salad dressing and serve on thick slices of bread for a tasty sandwich.
To ripen avocados and bananas, enclose them in a brown paper bag with an apple for two or three days!