Weekly Wellness
Issue 339
Featured Article
Phytochemicals Natural chemicals in plants, called phytochemicals or phytonutrients, can have a powerful effect on the human body. Found in fruits, vegetables, herbs and spices, these tens of thousands of substances have been used to treat and prevent diseases since ancient times.
Fitness Tip
Quick Stress Buster
Feeling stressed going back to work after a vacation or just a long weekend off? No one else will notice this yoga exercise in the elevator -- but it'll keep you from the panic button. Rest your right hand on the elevator wall for balance and stand on your right foot. Cross your left leg over your right shin, but don't let your foot touch the ground. Take a few deep breaths.
Nutrition Tip
Build a Lean Burger
For lean burgers, chose ground sirloin (around 90 percent lean meat/10 percent fat). Leaner ground beef tends to make dry burgers. When using higher-fat meats such as ground lamb or pork, add an equal amount of ground turkey breast to make the overall burger leaner. Turkey is quite mild, so the flavor of the lamb or pork still comes through. Because they are lower in fat, poultry burgers can dry out over the high heat of the grill. Add ingredients that lend moisture, such as mashed plantains, chopped chickpeas, dried fruit and chopped onions. See also: Building Global Hamburgers.
Quip or Quote of the Week
Quip:
Although the tomato is a fruit, the Supreme Court ruled in 1893 it could be called a vegetable for trade purposes.
Quick Recipe
Tasty Tuna Sandwich
Stir low-calorie dressing or mayonnaise into water-packed tuna, and stuff the mixture into a small whole wheat pita for a protein-rich snack with heart-healthy fats.
Ingredients
2 ounces water-packed tuna
1 tablespoon light dressing or mayonnaise
6-inch whole wheat pita pocket
Calories: 150
Tidbit(s)
Buy Local Produce.
When produce in the grocery store has traveled a great distance, nutrients break down due to exposure to light, time, etc. Your next best bet is frozen fruit and vegetables; freezing preserves the nutrients. Bonus tip: Fill your plate with fruits and vegetables in as many different colors as you can (see Add Color to Your Diet). The more colors, the better the combination of vitamins, minerals and protective phytochemicals.
Food Fixes
If you don't have time for a great sauce, Top Chef's say season with salt, butter or bacon. Wrap and store extra portions.
Use microwave steaming bags for your vegetables instead of cooking them on the stove top. Steamed vegetables retain more of their natural color and nutrients.
Tasty Tip: Stuff into a hollowed-out green bell pepper or half of a whole-wheat pita pocket.
More Cooking Tips and Quick Cooking Tips on the Web site!