Weekly Wellness
Issue 221
Featured Article
Muscle Flexibility is Crucial to Strength and Fitness
Fitness Tip
Do the stroll.
The Surgeon General and American Heart Association agree -- you can walk away from serious disease. Each says adopting a routine of daily physical activity will help you achieve this goal and more. For starters, daily walks help control your weight, both by burning additional calories and by increasing the size of your working muscles (which in turn reduces the number of calories converted into body fat). Regular walks also reduce your risk of dying prematurely, significantly reduce your risk of dying from coronary artery disease or a heart attack (exercise has as much effect as quitting smoking), and increase your likelihood of quitting or cutting back on smoking.
Nutrition Tip
Dieters and Vegetarians
People who consume fewer than 1200 calories a day should take a multivitamin, because it is highly unlikely they are meeting daily requirements with such caloric restrictions. Vegetarians who do not eat dairy or meat products may need iron, calcium, and vitamin B12 and vitamin D supplements. Those who eat eggs and dairy products may need only an iron supplement. When purchasing supplements, note that supplements manufactured and packaged outside the U.S. and Europe often have poor quality control, so you cannot be sure what is in them. See also: Vegetarian and Vegan Recipes
Herb of the Week
Skullcap Leaf
Skullcap Leaf is a mild relaxant that is particularly good for reducing pitta. It renews the tissues of the nervous system, benefiting mood issues and PMS. Ayurveda says that it enhances meditation and awareness and reduces anger, jealousy and hatred. It is emotionally, as well as physically, calming.
Quick Recipe
Dressing
For a sparkling dressing to pour over your next fruit salad mix one-quarter cup orange juice with 1 teaspoon lime juice, one-quarter teaspoon lime zest and 2 teaspoons chopped fresh mint leaves.
Tidbit(s)
Mix It Up
More evidence is pointing to the prudence of eating a balanced diet that doesn't restrict food groups.
In a recent study, researchers concluded that both carbohydrates and protein help suppress the appetite hormone, ghrelin. Keep your menu healthy by serving up lean protein sources, such as tofu or skinless chicken, and high-fiber carbohydrates, such as brown rice or whole-wheat pasta.
Food Fixes
When going on a picnic, keep sandwiches from becoming soggy by packing lettuce and condiments in separate containers. Add them to sandwiches just before serving.
To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
Clear the sink drain by dropping three Alka-Seltzer tablets down the drain followed by a cup of white vinegar wait a few minutes, and then run the hot water.
When celery loses its crispness, place it in a pan of water with raw potato slices for a few hours. When you remove the celery, it will be crisp.