Weekly Wellness
Issue 313
Featured Article
Facial Exercise It works!
Fitness Tip
Back feeling sore after exercising?
Try this tip to relieve tension. If back muscles become tight and sore after exercise -- a common feeling -- a great way to relieve this stress is to lie on the floor with a tennis ball between your back and the floor and give yourself a massage. This feels great -- even if you don't have a sore back!
Nutrition Tip
Carbohydrates
Carbohydrates are the most efficient fuel for energy production. They can also be stored as glycogen in muscles and the liver, functioning as a readily available energy source for prolonged, strenuous exercise. Emphasizing grains, starchy vegetables, fruits, low-fat dairy products, and carbohydrate-replacement beverages, and reducing intake of fatty foods, results in a relatively high-carbohydrate diet, which has been shown to improve athletes' performance. Complex carbohydrates (i.e. whole grain) also help keep blood sugar levels stable because they are digested and absorbed slowly into the blood. Processed foods (donuts, cakes, cookies ...) are absorbed much more quickly and can cause your body to produce large amounts of insulin, which give you an initial boost of energy only to be followed by a big drop later.
Quip or Quote of the Week
Quip:
Yogurt's origin can be traced to the beginning of civilization on the riverbanks of the Tigris and Euphrates. See also: All About Yogurt.
Quick Recipe
Blood Oranges with Chocolate Sorbet
Peel and section two blood oranges. Scoop 1/2 cup chocolate sorbet into four dessert glasses and top each with 1/4 of the orange slices. Top with chopped hazelnuts, if desired.
Note: If Blood Oranges aren't available, you can use "regular" oranges.
Tidbit(s)
Just 10!
Just 10 minutes of exercise improved mood, increased vigor, reduced feelings of fatigue, and helped participants feel more clear headed...20 minutes of exercise cleared people's heads better than 10 minutes. But if you find yourself in a time crunch and ten "will do ya", do grab the ten as opposed to nothing!
Source: WebMD
Food Fixes
Dried fruits such as raisins, currants, and dried cherries benefit by being plumped before being added to a recipe. Plump them by soaking in warmed or boiling spirits, fruit juice, or any liquid in the recipe they are to be used in for 10 to 15 minutes before use.
Love garlic, but want to control the pungency? Roasting whole garlic gives it a mild, almost sweet flavor. Looking for a stronger taste? Crush a peeled garlic glove in a press. For the strongest flavor, leave your clove unpeeled when you press.
Out of fresh herbs, but want to replicate their flavor? Mix your dried herbs with fresh chopped parsley. Let this mixture stand for a few minutes. The parsley will take on the flavor of the dried herb and can then be used in your favorite recipes.