Weekly Wellness
Issue 219
Featured Article
How To Cut Down On Saturated Fat
Fitness Tip
For Leg-Cramp Sufferers
If you suffer a leg cramp while working out, straighten your leg, point your toes upward and gently massage the cramped muscle. When you can do so, put weight on your leg and bend your knee slightly. Relax the muscle by applying a cold pack. Use heat later if you feel pain or tenderness. This could also indicate a deficiency of calcium and magnesium in your diet.
Nutrition Tip
Have a Little Fat
Sometimes foods are just unacceptable without some fat added to ease the way. To quote Julia Child, "If you want to get people to eat vegetables, you have to make them taste good and often that means adding a little butter or oil". But think in terms of drops of olive oil, trickles of butter; a little fat can go a long way. Suggestion: Brush thinly sliced yellow squash or zucchini with olive oil, grill them on the barbecue or under the broiler and lightly salt -- it is a lot healthier than eating a bag of potato chips.
Herb of the Week
Red Clover Flower
Red Clover Flower is a general detoxifying (blood cleanser) herb. A source of phytoestrogens, it helps with hot flashes and general menopause support. It has a pleasant sweet taste.
Quick Recipe
Steak and Spinach Salad
Toss together 1-cup shredded raw spinach, 1/2 cup sliced cucumber, six cherry tomatoes (halved), 4 ounces lean cooked sirloin strips, 1-tablespoon red wine vinegar, 2-teaspoons olive oil, 1/4-teaspoon dried oregano and salt and pepper to taste. Serve with breadsticks, if desired.
Tidbit(s)
Aerobic Exercise
Running and other aerobic exercise can keep you younger, longer, say researchers. Not only were older exercisers (ages 50 to 72) able to postpone disability by about nine years compared to their non-exercising counterparts, but they also lived longer. In other words, they lived a better-quality life longer than those who did not do any type of aerobic exercise.
Source: Archive of Internal Medicine
Food Fixes
To save lemon peel (the yellow part only, not the bitter white "pith" underneath): Before juicing lemons, remove the yellow peel only and chop finely. Dry in a single layer at room temperature overnight, or until completely dry. To speed up the process, bake the zest at 200 degrees for about 20 minutes, stirring occasionally. Cool completely, store in an airtight container at room temperature.
Place diced pieces of ham in freezer bags for use in future casseroles.
If you like your spaghetti sauce a little sweeter, try adding 1-tablespoon of grape jam to your favorite sauce.
For sweeter, richer bread pudding, use day-old cinnamon rolls instead of bread.