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Healthy Ezine of the Week: Issue 379

 

 

Featured Article

Nutritious Chicken Thighs Chicken Thighs: Go ahead and indulge if you're a lover of chicken's dark, tender chicken meat.

Fitness Tip

Increase Intake of Calcium and Vitamin D
Increasing your intake of calcium and vitamin D may help reduce cancer risk, according to a study of more than 1,000. Those who combined supplements of 1500 milligrams (mg) of calcium with 1,100 international units (IU) of vitamin D were 60 percent less likely to develop cancer of any type during the four-year study. This is one of the first studies to show the potential benefits of boosting vitamin D intake to lowering overall cancer risk. Previous research has linked the pair to a reduction in breast and colon cancer. Researchers are not yet sure how the nutrient combination helps, but laboratory studies have shown vitamin D can stifle abnormal cell growth and the formation of blood vessels that supply tumors. Low-fat milk is one of the best dietary sources of both nutrients: one serving provides 290 mg of calcium and 127 IU of vitamin D.

Nutrition Tip

Omega-3 Fatty Acids
Omega-3 fatty acids can help prevent coronary artery disease, high blood pressure, and inflammatory and autoimmune diseases. The Food and Nutrition Board of the Institute of Medicine suggests 1.1g of omega-3 fatty acids for women daily and 1.6g for men daily. Salmon is a good source of omega-3 fatty acids. If you enjoy cooking salmon, see BellyBytes.com collection of Healthy Salmon Recipes. For more information, see also: Omega 3 and Omega 6 Fatty Acids.

 

Quip or Quote of the Week

Quip
Zipper skin fruit is the nickname for tangerines because their skin peels off so easily, revealing the sweetest of citrus fruits.

 

Quick Recipe

Peach Shake
Peel a peach. Slice peach into a blender and add a cup of peach yogurt and a few ice cubes. If desired, add some frozen, reduced-fat whipping cream. Run blender for a few seconds and you have a tasty fruit shake.

 

Tidbit(s)

Is Bottled Water Healthier?
No, that's a myth. In any civilized city in the world, certainly in the United States, the tap water is some cases may be more pure than bottled water. A few years ago, Coca-Cola started selling bottled water in London. The company had to withdraw the product in part because the Press found out that it came from taps in one of the less desireable suburbs of the city. In addition, the bottles themselves are harmful to the environment. It takes a lot of energy to make plastic bottles, and they're not biodegradable. See also: Bottled Water: Did you know?, Break the Bottled Water Habit

 

Food Fixes

Both Dasani and Aquafina bottled waters come out of a tap. Read your bottled water labels carefully as not all bottled water is spring water.

Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza to reduce calories and fat, AND make that pizza healthy.

Tasty Tidbit...
Melt a half-ounce of dark chocolate in the microwave for 30 seconds and spread it on half a graham cracker; it's just 98 calories!

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

 

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