Weekly Wellness
Issue 248
Featured Article
Exercise for the Healthy Adult -- What can exercise do for me?
Fitness Tip
Carry that weight?
How much should you be lifting? Here's a good rule of thumb. When you can perform 12 to 15 reps using excellent form, it's time to increase the weight used by 5 percent. In weight training, always use weights you can handle. Remember, we are training our bodies not our egos.
Nutrition Tip
Low Fat High Fat
People who eat both low fat and high fat foods consume more vitamins and minerals than those who stick with either one or the other. In a recent study, children and adults whose diets included both types of foods had higher intakes of most B vitamins; vitamins A and C; the minerals calcium, phosphorus, magnesium, iron and zinc; and fiber. Specifically, researchers focused on the consumption of high and low-fat versions of "table fats" (salad dressings, margarine, cream), desserts (cakes, cookies, puddings, and frozen desserts), snacks (chips, crackers, and popcorn), cheeses and yogurt.
Source: Journal of the American Dietetic Association
Quip or Quote of the Week
Quip:
The ancient Greeks and Romans believed that eating asparagus prevented bee stings.
Quick Recipe
Cinnamon Apple Cream
Combine 1-cup cinnamon apple sauce with 2 cups light sour cream. Refrigerate 30 minutes. Use to top pumpkin pie, fruit pie or spice cake.
Tidbit
Write it down.
Stuck in a rut? Reached a plateau? Break the logjam with an activity log! Keeping a fitness journal to track your routine will give you insight into your performance, let you measure your progress and help you set goals. Check out our free Printable Daily Food Diary and Log or the Alternate Printable Food Diary.
Food Fixes
Store your celery wrapped in aluminum foil in the refrigerator -or- Slip a couple of small plastic bags over both ends. While it is in the refrigerator, it will stay fresher and crisper longer.
Cream that is whipped ahead of time, will not separate if you add a touch of dissolved unflavored gelatin (1/4 tsp. per cup of cream).
Store your sour cream or cottage cheese upside down in your refrigerator to make it keep longer! (Editor's note: You may wish to place a small plate underneath just in case!)