Weekly Wellness
Issue 231
Featured Article
Seasoned Popcorn -- Here are some fun ways to zip-up the flavor of popcorn without adding calories or fat.
Fitness Tip
Do You Strength Train?
You have little time to work out on a given day, so you forgo the weights in favor of cardio. Not a good idea, at least not on a regular basis. Each of us needs to strength train to retain valuable muscle mass and maintain a healthy ratio of muscle to fat, which helps us keep the pounds off, and stay strong for daily functioning and maintaining an active lifestyle. Fortunately, it needn't take much time. The minimum amount of time recommended is 15 minutes at least twice a week on nonconsecutive days. Strength training is especially important in preventing osteoporosis in both men and women.
Nutrition Tip
Tomato-based Vegetable Juices
Tomato-based vegetable juices are rich in vitamins and minerals and low in calories, and they are a great way to get one of your five daily servings of fruits and vegetables. But many commercial varieties have lost of sodium (about 600 milligrams -- a fourth of your suggested daily limit). Look for juices labeled "no salt added"; even though those also may contain some sodium, you won't get an overload.
Herb of the Week
B-Sitosterol
B-Sitosterol is derived from many plants and cereal grasses; commonly found in rye germ oil. It has the ability to emulsify fats; and is found to be 30 times more potent than choline when it comes to the breaking down of cholesterol deposits.
Quick Recipe
Fresh Fruit Topping
For a fresh fruit topping with an intriguingly delicious flavor, whip Ricotta cheese with sugar and a hint of vanilla extract. Serve on top of sliced berries, cantaloupe and honeydew melon or your own combination of mixed fruit.
Tidbit(s)
Smoking, Drinking and Blindness
Adults who down at least four alcoholic drinks a day are six times more likely to develop age-related macular degeneration (AMD) - eye damage that leads to blindness -- than nondrinkers. Smokers are at increased risk, too, say University of Wisconsin researchers who studied the health histories of 3,600 people. The connection: Cigarette smoke and alcohol produce extra free radicals -- rogue molecules that batter healthy cells, including those in your eyes' most light-sensitive areas. Normally your body removes free radicals, but smoking and drinking get in the way of this process. Bottom line: This looks like another reason to curtail over-indulging.
Food Fixes
To easily stuff bell peppers and keep them upright during baking, arrange and then bake them in a Bundt, tube, angel food or muffin pan (spray with nonstick spray first). The peppers stay upright, freeing your hands for assembly.
Keep cabbage odor to a minimum when cooking by putting a celery rib or several lemon wedges in the kettle.
To boost the flavor of skinned and boned chicken breasts, cut the chicken in strips or cubes instead. The sauce coats the smaller pieces better and you'll enjoy a tastier dinner.