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Healthy Ezine of the Week: Issue 223

Featured Article

Top Ten Nutrients

Fitness Tip

Recovery Nutrients
Many highly active exercisers do not take in enough recovery nutrients before, during or after training. This leaves the body over-trained, tired and susceptible to injury. For an active adult, it is important to understand that your recovery nutrients are just as important as your workouts. themselves. As you age, your body becomes less effective at recovering from activity and stresses put upon it. However, you can significantly combat this natural process by consuming more quality nutrients like carbs, protein, vitamins, minerals, antioxidants. When you have a tough workout, you need to put yourself into what is called positive nitrogen balance.

This means that your body is using more protein for tissue repair and growth than it is losing due to hard training or activity. Inadequate protein consumption leaves your muscles starving for protein that is so important for muscle tissue repair, growth and maintenence. It is also important to get ample sleep and rest and to consume quality carbohydrates so your muscles will have the energy to fuel your high activity.

Nutrition Tip

Excess Weight Found to Increase Stroke Risk
Until now, overweight and obesity have been considered indirect risk factors for stroke, meaning that they raise the risk for heart disease, which in turn raises the risk for stroke. New research indicates that excess weight in itself increases the chance of having a stroke. People can lower their risk of stroke by keeping off extra pounds. Eating fish for omega-3 fatty acids appears to help, too. A Harvard study found that those who eat fish as infrequently as once a month lowered their risk of stroke by 40-percent. If mercury concerns you, there are some species of fish that are relatively high in mega-3 fatty acids but contain low levels of mercury: Anchovies, bluefish, herring (including pickled), salmon and sardines.

Herb of the Week

Stevia Leaf
Stevia Leaf is used in South America, primarily as a sweetener. Locals there use it as a substitute for sugar for those who can't use sugar. Various glycosides, including stevoside, which is about 100 to 200 times sweeter than sugar, provide the sweetness. It is widely used as a non-sugar sweetener in other areas of the world, particularly in Japan.

Quick Recipe

Parmesan Oven Fries
Heat oven to 400-degrees. Cut four large baking potatoes into wedges. Brush with low-fat mayonnaise and sprinkle with fresh-grated Parmesan cheese; salt to taste. Bake on cookie sheet coated with vegetable oil spray 25 to 30 minutes or until tender. Serve with frozen tiny green peas, if desired.

Tidbit(s)

Look Out for New TV Ads!
This month, the U.S. Department of Health and Human Services, in partnership with the Advertising Council, reminds all of us that healthy lifestyles begin one step at a time with the release of new television advertising. The hilarious and entertaining PSAs feature another round of lost body parts resulting from the small steps people beginning to take each day around the country.

Food Fixes

Soak a smelly cloth or sponge in lemon juice and wring out to eliminate the odors. Note: This will remove the odor for good but keep in mind that it is important to either dispose of, microwave, or run your item through your dishwasher regularly to keep bacteria from growing.

Wrap your washed lettuce in paper towel when storing it in the refrigerator to prevent "rust".

Try adding 1-cup cooked rice to meat loaf. The meatloaf will be moist, slice firmly and taste new.

Keep picnic salads and relishes crisp by packing them in the top of a double boiler and filling the bottom with ice cubes.

This 'n That

Visit the Freebies Page for up-to-date free offers and samples, or the Visitor Specials page for the latest specials on some great health products!

Fitness and Freebies Sister Site, focuses strictly on nutrition! Lots of great food information! BellyBytes.com

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