Weekly Wellness
Issue 393
Featured Article
Healthy, Tasty Seasonings for Bland Vegetables Research shows that many of the vegetables Americans least like to eat are rich sources of phytochemicals that reduce the risk of a variety of illnesses, including heart disease and cancer. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are among our most unpopular vegetables because of their assertive flavors. However, they may offer many protective health benefits.
Fitness Tip
Workout Endorphins Help Your Heart
Exercise high - that exhilarating, energizing sensation you get when working out - may help stave off heart attacks. The feeling comes from endorphins and other morphine-like body chemicals that are released during exercise. When University of Iowa researchers blocked the ability of exercising lab rats to react to these chemicals, the animals' hearts weren't able to use oxygen as efficiently and didn't get any of the heart-protecting benefits that normally come with exercise. Will this work in humans? No one knows yet but we do know this: People who do not exercise have higher risks for heart disease.
Nutrition Tip
Vegetables in Every Hue Good for You
Vegetables in every hue offer nutritional benefits, even white ones. White cruciferous vegetables, such as cauliflower, contain many of the same compounds that have been linked to cancer prevention found in other, more colorful cruciferous vegetables like broccoli or Brussels sprouts. The compounds that give onions and garlic their pungency have been linked to prevention of certain cancers in laboratory tests. Typical white-fleshed potatoes are a good source of potassium, vitamin C, and fiber, when eating with the skin.
Quip or Quote of the Week
Quip
Some 170 gallons of milk go into each 80 pound golden wheel of Parmigiano-Reggiano.
Quick Recipe
Peppers with Parmesan Ranch Dip
Cut 1-1/2 inch slice from bottom of one medium red pepper. Cut remaining pepper into strips. Mix 2 tablespoons light ranch dressing and 2-teaspoons grated Parmesan cheese. Spoon into reserved bottom of pepper. Serve with pepper strips. 120 calories in this single serving.
Tidbit(s)
Whole Foods
Choose whole foods when shopping for a healthy choice. There are no natural label claims on fruits and vegetables, and they are the most natural foods available. While conventionally farmed produce may contain trace amounts of chemical fertilizers or pesticides, whole foods are the best nutritional bargains -- regardless of whether they are organic or conventionally farmed.
Food Facts
Canned, low-sodium, low-fat soups are a great addition to your diet if you find you have no time to make them from scratch. Try vegetable, bean, or chicken noodle for about 90 to 170 calories per cup, 2 grams of fat, and 90 to 470 milligrams of sodium. (Daily sodium limit shoud hover at 2,000).
To chill hot foods quickly: Spread grains or sauteed vegetables on a sheet pan; break down large batches of sauces, soups and stews among smaller containers and set in an ice bath.
Tasty Tidbit...
Marrakesh Express Mango Salsa Couscous: This all-natural mix (less than 200 calories per serving) brings out the tangy-sweet flavor of mango salsa. Serve it with chicken, seafood, or pork tenderloin for a sensational dinner.
More Cooking Tips and Quick Cooking Tips on the Web site!