Weekly Wellness
Issue 228
Featured Article
Fitness Tip
High Blood Pressure? Don't Boil Your Food
When you boil vegetables, it leaches out the potassium that is essential in blood pressure control. Steam, bake, roast or microwave instead. A boiled potato, for example, loses up to half its potassium, as do most other vegetables. This is particularly true when you use large amounts of water that just gets poured down the drain.
Nutrition Tip
Alternatives to Fat
There truly are some good alternatives to the traditional fat that is called for in most recipes. Once you find a suitable substitute, be sure to mark your recipe card so you will remember what worked well the next time you prepare that particular dish.
- Try replacing part of the oil and fat called for in recipes with applesauce.
- Plain low-fat yogurt and reduced-fat sour cream are great stand-ins for sour cream.
- Consider substituting buttermilk or 2-percent milk for whole milk or cream.
- When sauteing meat and vegetables, use chicken or vegetable broth, apple juice, flavored vinegar's, water or wine in place of cooking oil.
- In some recipes, you can just add less fat than the recipe calls for. Start by cutting the butter, margarine, or oil in half then reduce it a little more the next time you make the recipe.
Herb of the Week
Allyl Sulfides
Allyl sulfides are found in foods in the onion family and help reduce the production of certain enzymes that convert cancer-causing precursors into their active form. This helps reduce the risk of cancer by limiting the number of cancerous precursors from becoming cancer. Garlic, onions and leeks contain allyl sulfides, which have been linked to a reduced risk of stomach and colon cancer.
Quick Recipe
Stars and Stripes Cole Slaw
Toss chopped cabbage and grated carrots with sour cream, mayonnaise, lemon juice, sugar, salt and black pepper. Add chopped pecans or peanuts for a nutty change.
Tidbit(s)
What a Single Binge Does
Scientists have found that even one high-fat meal can cause your arteries to stiffen, upping your risk for cardiovascular disease. In the study, volunteers ate a meal that contained about as much fat as a fast food burger, a shake and fries. Just three hours later, their arteries were actually 25 percent less elastic. Even worse: The effect lasts at least six hours. Most fast food chains post nutritional information online, so check out the statistics before you drive through.
Food Fixes
To add a hint of citrus to salads, fruit or other dishes, fill a small spray bottle with fresh lemon juice. Place it on the table with other condiments and let your family use it for seasoning.
Making a batch of cupcakes for a special occasion? Dress them up by pouring the batter into ice cream cones until they are half full, bake and frost. No messy paper liners to dispose of and the kids (big and small!) can eat the cones.
Wrap your washed lettuce in paper towel when storing it in the refrigerator to prevent "rust".
Leftover cake can be frozen, tightly wrapped, for up to two months -- a smart way to practice portion control.