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Healthy Ezine of the Week: Issue 253

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Featured Article

Benefits of Aerobic Exercise -- Getting ready to renew your exercise resolution? Read the benefits of some aerobic exercise to give you some extra motivation!

Fitness Tip

Don't Sweat It
Maintaining your strength with regular weight-bearing exercise may be easier than you think. Although it takes hard work to get weak muscles into shape, research suggests that keeping muscles toned once they are strong may take less effort for us as we age. In a study of older men, those who shaped up through resistance training maintained those gains by performing the same workout fewer times per week after the initial strength-building phase. Lifting weights for 10 minutes just 3 times per week can make you as much as 1.7 years younger.

Nutrition Tip

Soup's On!
Broth-based soups are a great way to fill up with few calories. Research shows that when you start a meal with a broth-based soup, especially one swimming with vegetables, you'll likely consume about 100 fewer calories at that meal. Better yet, the studies show you're unlikely to make up those calories at your next meal, either. Tomato soups are particularly healthy -- they have lycopene, thought to be a very powerful disease fighter. But steer clear of cream-based soups, which are packed with saturated fat and have lots of calories. If unsure, ask if the soup is made with cream.

Quip or Quote of the Week

Quote:
"I don't know the key to success but the key to failure is to try to please everyone." -- Bill William Henry Cosby

Quick Recipe

Cheesy Polenta
Cheesy polenta is an easy and versatile side dish. Simply bring 3 cups of water or low-sodium chicken broth to a boil and whisk in instant polenta. Cook until the grains dissolve, adding more liquid if needed. Before serving, stir in your favorite shredded cheese, salt, and pepper and if desired, fresh or dried herbs such as oregano or thyme. For creamy polenta, add a touch of milk or cream before serving.

Tidbit(s)

Folate
Folate, or folic acid, is used by the body to regulate cell growth. Research shows folate may prevent birth defects, reduce the risks of cervical or colon cancer, and may decrease the incidence of heart disease. Dark green leafy vegetables, legumes, orange juice, wheat germ, fortified grains and cereals are excellent sources. If you feel you need a supplement boost in folic acid, consider the safe, Dr. Approved Folic Acid Supplement.

Food Fixes

Use a hollowed-out round loaf of bread to serve thick soups or dips in. The bread, which has been removed, can be cubed for dipping.

For the burnt-on food in skillet shake a little baking soda in along with the soap and water.

If you accidently over-salt a recipe while its still cooking, put in a peeled potato to help absorb some of the excess salt.

Enjoy cooking tips? Check out the Quick Cooking Tips section! They're quick, easy and helpful!

What's New?

Curious as to just how to do a specific exercise? Or, are you just curious about different exercises? How about adding to your current exercise regime? Check out the brand new section on FitnessandFreebies.com, Exercise!

24 Essentials of Health and Well Being

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!

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