Weekly Wellness
Issue 247
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. See also: Keeping Your Bones Strong
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 chicken breasts, 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
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.