Weekly Wellness
Issue 362
Featured Article
Diabetes: Assess Your Risk Diabetes is a growing concern in America as it is rising at epidemic proportions. Assess your risk.
Fitness Tip
Get "Un" Stuck
Your body can become stuck at a certain fitness level. Refocus your workout to keep seeing improvements. Mix things up with interval training. Determine your pace and distance during a typical workout. Begin adding mini speed intervals to your routine one to two days a week. For instance, increase pace for 30 seconds to a minute, then return to regular pace. Start by adding only four to six accelerations, and increase as those become comfortable. Measure your progress with another pace test after six to eight weeks. You're teaching muscles (like your heart) to move even more efficiently. Plus, interval training can help you break through a plateau.
Nutrition Tip
An Omega Boost for Foods
Adding omega 3 fats to foods is the latest trend. Some omega-3 fortified foods have added EPA (eicosapentaenoic acid) and DHA (docohexaenoic acid); others have only ALA (alpha-linolenic acid) added. The Food and Drug Administration allows both to boast the presence of omega-3s but only foods that contain EPA or DHA can claim heart benefits. Eggs are the most familiar omega-3 fortified food in the U.S. Gold Circle Farms, Eggs Plus and Egg Innovations each provide about 100 to 150 milligrams per egg of DHA and EPA. But more fortified foods are coming. Barilla Plus, an omega-3 fortified pasta, boasts 65 milligrams of omega-3s per cup of cooked pasta, but as less potent ALA. Smart Balance is test-marketing a peanut butter with omega-3s and Kellogg may be introducing omega-3 fortified cereals with DHA from algae.
Quip or Quote of the Week
Quip:
If you hang your swimsuit
On the refrigerator door,
The goodies inside
Will be easier to ignore.
--The Quote Garden
Quick Recipe
Sweet Potato Oven Fries
Preheat oven to 425 degrees. Cut 2 medium sweet potatoes lengthwise into wedges; place on a baking sheet. Drizzle potatoes with 1-1/2 tablespoons olive oil. Sprinkle with 1 teaspoon salt and 1/2 teaspoon freshly ground black pepper; toss to coat. Bake at 425 degrees for 20 minutes or until golden, turning after 10 minutes.
Tidbit(s)
Too Much Water?
Drinking excessive amounts of water is fine for high-performance athletes; however, those who lead an average lifestyle including moderate exercise don't need as much water. In fact, drinking too much water, too fast (for example, more than a liter per hour for more than for hours) can lead to a condition called hyponatremia, or water intoxication. Water overload causes cells in the body, including the brain, to swell like sponges, which leads to serious health problems including delirium. This can lead to a seizure, then unconsciousness and a coma -- and it can be fatal. Runners have died or been in a coma from water intoxication.
Food Fixes
If your beans are larger and a bit tougher, try braising them. To braise: Saute fiber and folic acid-rich beans in olive oil, then add wine or broth to the pan, cover and simmer until tender.
Juices that are fortified with a smattering of vitamins and minerals won't hurt you, but they're not as complete as a multivitamin.
Tasty Tidbit...
Breadsticks: Use refrigerated dough; before baking, brush the sticks with olive oil, season with oregano, salt and pepper and then bake.
More Quick Cooking Tips Online!