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Healthy Ezine of the Week: Issue 306

Featured Article

Exercise Safety  Try these tips to exercise safely! Read more...

Fitness Tip

How much to Exercise?
The amount of exercise one does varies depending on who you’re speaking with and what your goals are. Here are a few general guidelines:

  • Maintaining weight -- Exercise 30 minutes most days of the week
  • Losing weight -- Exercise 45 to 60 minutes most days of the week
  • Children (to maintain weight) -- Exercise 60 minutes most days of the week.
See also: Exercise!.

Nutrition Tip

Eat Breakfast to Energize
A natural surge in insulin occurs in the early morning, making the energy a morning meal provides more readily available to your body. At breakfast, it may take your body only an hour to process food, compared with up to two hours at lunch and even longer at dinner. That means your body is less likely to store calories as fat. Think eggs and whole grain toast, or oatmeal or high-fiber cereal with fresh fruit. See also:  Breakfast on the Fly

Quip or Quote of the Week

Quip:
Two hot peppers have 357 percent more vitamin C than an orange.

Quick Recipe

Baked Boca Penne
Mix one jar (26 ounces) pasta sauce and one container (16 ounces) low fat cottage cheese with two chopped green peppers and a handful of sliced mushrooms per person in a 9 x 13-inch baking dish sprayed with nonstick cooking spray. Add two pouches Boca Meatless Ground Burger and 6-cups cooked and drained penne (about 3 cups dry) pasta; toss to combine. Top with a couple handfuls of shredded, reduced-fat Mozzarella cheese. Bake at 375 degrees for 25 to 30 minutes or until thoroughly heated. Makes six servings.
Calories: 430, Fat: 8g (Sat. 3g), Cholesterol: 20mg, Sodium: 1030mg; Carbohydrate: 62g, Fiber: 7g, Protein: 30g

Tidbit(s)

Healthy Chocolate Cereal?
Cereal company's are going to lure adults with chocolate! This month, Quaker will introduce Life Chocolate Oat Crunch -- chocolate clusters mixed in Life Cereal. Kellogg is introducing Special K Chocolatey Delight -- with artificial chocolate bits in Special K. Both Quaker and Kellogg claim the cereals are "nutrition friendly". Much of this is due to the fact that recent research shows chocolate to be a healthy food. See also: Chocolate-Flavored Cereal Lowers Cholesterol

Food Fixes

Make a quick stock flavoring for soups or stews by combining onion, garlic, and carrots in a blender with a small amount of water.

Grab a handful of nuts, about one ounce, for your nutritious afternoon snack. Nuts have a "good fat" that can help you feel more satisfied after eating, preventing you from snacking on more fattening foods.

Yogurt loses all its good bacteria when it is heat treated as it is when used in baked goods such as cereal and cereal bars.

More  Cooking Tips and  Quick Cooking Tips on the Web site!

What's New?

Health Brochures -- Looking for some printed information? Check out our new Health Brochures!

New! Over 5,000 Food Facts now posted online! Check out the Food Facts here!

An eight-part series on Walking for Beneficial Exercise Includes a free printable chart to keep track of your walks!

All Natural Sexual Health -- Safe, proven, effective aids to a healthy, happy sex life, making YOU a healthier, happier individual!