Weekly Wellness
Issue 253
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 training 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. See also: Exercise Guidelines for Seniors
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 black 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
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.
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!