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Healthy Ezine of the Week: Issue 247

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Featured Article

Physical Fitness Means Living Better, Longer -- Learn just how much exercise you need to realize health benefits.

Fitness Tip

Want strong bones?
All it takes is 20 minutes of the right weight-bearing exercise three days per week. (See the Exercise Section for ideas!) Activity such as walking will stimulate bone growth and prevent bone loss throughout life. Strength training, such as weight lifting, fortifies bone and can reduce your risk of developing osteoporosis.

Nutrition Tip

The Meaning of Lean
Technically, the term "lean" refers to any cut of meat with less than 10 grams of total fat (and less than 4.5 grams saturated fat) per 3.5 ounce serving. Some cuts of meat, like skinless breast of chicken, eye of round, and pork tenderloin, naturally fit into the "lean" category. Others, like cuts from free-range or grass-fed beef, get that way because of how the livestock is raised and handled. One notable exception to the rule: 80 percent lean ground beef, which is deemed lean only because, for years, the government hasn't held this food to the same standards as other meats (80 percent lean equates to 20 percent fat by weight or 12 to 16 grams per serving).

Quip or Quote of the Week

Quip:
An ounce of popcorn has six times more fiber than an ounce of cooked broccoli.

Quick Recipe

Turkey Burgers
Mix 12 ounces ground turkey with 1/2 packet onion soup mix and form into patties. Grill or pan-fry and serve the burgers in a toasted bun. Top them with lettuce, tomatoes, low-fat mayonnaise and mustard. Serve with O-Brian potatoes (frozen).

Tidbit(s)

Snack Smartly
Keep items like raisins and whole wheat crackers on hand during the workday and you will keep the vending machines at bay. While grocery shopping, pick up plenty of good-for-you snacks for home, too.

Food Fixes

Take a salad from ho-hum to yum by adding strips of cooked turkey breast cutlets and a handful of sweetened dried cranberries.

Grill marinated turkey breast tenderloins. Serve them with a cranberry-enhanced chutney. Take your favorite chutney and add fresh, frozen or sweetened dried cranberries presoaked in orange juice to soften.

Try using milk instead of water when making pie crusts to make a more tender crust and to have it brown nicely.

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

All the newsletter tips and information are archived online for you to view! If you missed back issues, you'll find it all on the Web Site!

Fitness and Freebies Blog