Weekly Wellness
Issue 407
Featured Article
REMOVED
Fitness Tip
Fight Aging from the Inside
New research in the Journal of the American nutraceutical Association shows that a plant extract called Ashwagandha may help reduce the body's levels of the hormone cortisol, which leads to stress and the breakdown of collagen, a protein that makes your skin strong and supple. Ashwagandha is available as a supplement and an extract. Also, a new anti-aging supplement with Ashwagandha and Indian gooseberry, a powerful source of antioxidants, should be available in health-food stores.
Nutrition Tip
Whole-Grain Shopping List
The American Dietetic Association suggests that at least three of the recommended five to ten 1-ounce equivalents from the grain foods group come from whole grains. But spotting whole-grain foods may be tricky. The best way to determine if a product is whole-grain is to read the ingredient list and look for "whole wheat" as the first ingredient. Here's where you can find whole grains in a traditional supermarket (although a special "health food" section may contain additional whole-grain products):
- Breads: Whole-wheat breads, pita bread, hamburger rolls (check first ingredient for the word "whole")
- Crackers: Triscuits, some crisp breads (Ry Krisp, Wasa, Kavli and Ryvita - check first ingredient for "whole rye")
- Breakfast cereals: Oatmeal, shredded wheat, some raisin brans, muesli (try products like Total, Product 19, Fiber One, Cheerios, Wheaties, All-Bran)
- Snacks: Popcorn, popcorn cakes, rice cakes, some tortilla chips
- Grain dishes: Whole wheat pasta, rice labeled "brown rice," kasha, bulgur, tabbouleh salad mix
- Other: Whole-wheat flour, some pancake and bread-machine mixes
See also: Grain Recipes
Quip or Quote of the Week
Quip
1 tablespoon of traditional half-and-half contains just 20 calories; the fat-free version has 10.
Quick Recipe
Toasted Bread with Walnut Oil
1 loaf fresh baguette bread
Walnut oil (can substitute w/olive oil)
Directions: Pre-heat oven to 350 degrees.
Slice bread in thin equal slices. Brush lightly with oil and toast on a cookie sheet in oven for 10 minutes or until golden.
Servings: 10
Nutrition: One serving (2 slices) provides approximately: 127 calories, 3 g protein, 16 g carbohydrates, 1 g fiber, 6 g total fat (1 g saturated fat), 0 mg cholesterol, 23 mcg folate, 1 mg iron, 192 mg sodium.
Source: Wheat Foods Council
Tidbit(s)
Just Ask! For Whole Grains.
The Whole Grains Council's new campaign encourages restaurant patrons (you!) to ask for whole grain options, even when they are not on the menu. The reason? Many restaurants do not list options like brown rice and whole-wheat bread, but have them available if you ask. And if enough people ask, restaurants will put them on the menu. Some chain restaurants already serve whole grains (premium chicken sandwich buns at McDonald's, for example) without publicizing it, for fear of turning off some patrons.
Food Fixes
Healthy meals can be simple: Add vegetables to a favorite low-cost food like packaged macaroni and cheese.
Fresh breadcrumbs are easily prepared from crusts and leftover bread slices by processing a few slices at a time in the blender or the food processor. If you are pressed for time, crumb the bread ahead and keep it in an airtight container in the freezer.
Tasty Tidbit...
Sprinkle your favorite lean chili mix over mini pretzels and top with low-fat French onion dip for a tasty twist.
More Quick Cooking Tips Online!