Weekly Wellness
Issue 235
Featured Article
Popcorn: A Whole-Grain Snack -- Popcorn is a "good-for-you" snack that is a fun and convenient way for you to meet your daily intake of whole grains.
Fitness Tip
How About them Apples?
A new study of more than 40,000 people found that those who frequently ate apples -- about twice a week -- were the least likely to develop coughs with phlegm over a five-year period. According to the study results, apples are rich in fiber and flavonoids, which have antioxidant and anti-inflammatory properties that may protect the lungs. Previous research showed that even heavy smokers who were regular apple eaters had a lower risk of developing chronic obstructive pulmonary disease. And apples are not just preventative; they may power up lungs. In another study of lung strength -- how much air subjects could expel in one second -- apple eaters scored higher than those who did not snack on the fruit.
Nutrition Tip
Choose Chicken
Choosing chicken for a meal is a great way to cut calories and fat ; however, many get bored with chicken. Nutritionally, chicken cannot be beat. It is a great source of protein, provides vitamin B and other essential nutrients your body needs and is lower in saturated fat than other meat.
To help reduce fat when fixing chicken, the American Dietetic Association offers these suggestions:
- Prepare boneless skinless chicken breasts or chicken thighs using low-fat cooking methods like stir-frying and grilling.
- Instead of adding oil when cooking, use a nonstick pan or cooking spray to prevent sticking.
- Roast, bake, oven-fry or grill the chicken pieces -- preferably on a rack -- to allow fat to drip off during cooking.
- Remove the skin from chicken after cooking instead of before. A thin membrane between the skin and the flesh of chicken holds moisture in the meat while it cooks, yet it keeps fat out. The result is juicy chicken with less fat.
Quip or Quote of the Week
Quip:
By weight, watermelon is the most-consumed melon in the U.S., followed by cantaloupe and honeydew melon.
Quick Recipe
Microwave Baked Apples
2 medium (about 6 to 8 oz. each) apples
4 tablespoons favorite fruit preserves
2 tablespoons apple juice
Pare top third of apple; core. Arrange apples in microwave-safe baking dish; fill centers with preserves. Pour juice in bottom of dish; cover with vented plastic wrap or lid. Microcook at HIGH (100%) 4 to 5 minutes or until apples are tender.
Recipe serves 4.
Tidbit
Milk for Colon Cancer
While milk is busy protecting your bones, it is also protecting you from colon cancer, too. A study of 135,000 people found that just 700mg of calcium a day, from food or supplements, cut the risk for cancer in the last portion of the colon by 40 to 50 percent (Journal of the National Cancer Institute). Experts believe that the bile and fatty acids inside your colon can trigger abnormal cell growth, the first step to cancer. Calcium seems to lock on to these toxin chemicals and render them harmless, allowing you to safely "eliminate" them.
Food Fixes
Grill up turkey bratwurst or turkey sausage for your game day parties.
Refrigerating potatoes tends to turn their starch content to sugar. Store them at cool room temperature.
Check the bulk food section of your grocery store or visit a health food store to buy dried herbs and spices in any amount you wish. You can save money by purchasing only a couple teaspoons of a less-used herb or spice instead of a whole bottle that may go to waste.