Weekly Wellness
Issue 384
Featured Article
Building Global Hamburgers Tired of the plain old hamburber? Build yourself a lucious, global hamburger!
Fitness Tip
Charley Horses
A "Charley horse" occurs when a leg muscle contracts involuntarily and won't stop. These contractions may be caused by dehydration, by deficiencies of minerals like calcium, magnesium, or potassium, by an intense workout that didn't end with a good stretch, or even by some medications, such as cholesterol-lowering statins. For everyday prevention of these cramps, try snacking on bananas and oranges for extra potassium, drink water while you exercise, and finish your routine with stretches. After a tough workout, try downing a sports drink to replace the minerals you lost through sweating. And the next time you're rudely awakened by a spasm, gently stretch your sore calf by grabbing your toes and slowly straightening your leg (bend your knee if you need to). Massage the cramping area with circular motions or upward strokes. If you're taking statins and experiencing charley horses, talk to your doctor.
Nutrition Tip
Breath Away Hunger
Stress causes your body to pump out cortisol. And this, ultimately, creates a resistance to leptin, a hormone that helps you feel full. As a result, the more stressed out you are (and the more often you feel that way), the less able you are to tell when you're full. Short-circuit the problem with this stress-reducing breathing exercise: Exhale fully, counting to five as you release tension from your body; let your shoulders slump as if you're a deflated balloon. Then, count to five as you inhale gently, fully, down through the lungs into your belly; hold for a four-count. Exhale again, repeating the first step. Continue for five minutes; practice a few times each day -- or whenever you feel inclined to make tracks to the snack dish.
Quip or Quote of the Week
Quote
I'm allergic to food. Every time I eat it breaks out into fat. --Jennifer Greene Duncan
Quick Recipe
Blueberry Cracker Bites
Spread 3-tablespoons light cream cheese spread onto two Ritz Reduced Fat Crackers. Top each cracker with five frozen blueberries. Makes 1 healthy snack serving!
Tidbit(s)
Shopping for Snacks.
Check the Nutrition Facts panel and look for these numbers: Less than 200 calories, and no more than 3g of total fat, 1g of saturated fat, 400mg sodium per serving. Bonus challenge: Choose snacks with no hydrogenated oils in the ingredient list.
Food Facts
The amount of time tea leaves are oxidized, or exposed to air, determines the color and flavor of tea.
Red potatoes are especially good for salads because they don't absorb excess dressing or break apart as easily as other varieties. And because of their thin edible skin, they don't need to be peeled.
Tasty Tidbit...
Make scrumptious guacamole by dicing an avocado and combining it with one-cup of thawed frozen green peas, 2-tablespoons lemon juice and one garlic clove in a blender or food processor. Garnish with chopped tomatoes and onion.
More Cooking Tips and Quick Cooking Tips on the Web site!