Weekly Wellness
Issue 409
Featured Article
REMOVED
Fitness Tip
How much physical activity do adults need?
Physical activity is anything that gets your body moving. Adults need at least 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic activity (i.e., brisk walking) OR 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic activity (i.e., jogging or running). We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
Nutrition Tip
Pop Your Vitamins
Take a daily high-potency multivitamin for overall good health; cold water fish oil (2 to 3 grams twice a day) to fight inflammation, reduce sun damage, and improve skin; calcium (350 to 500 milligrams a day) to build strong bones; and magnesium (200 to 400 milligrams twice a day) to help your body absorb the calcium. Also, be sure your multivitamin contains 5 micrograms of vitamin D to help with calcium absorption.
Quip or Quote of the Week
Quote
If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. --Jean Kerr
Quick Recipe
Quick Serve Lasagna
To make, spoon 1-cup of prepared spaghetti sauce into a 9 x 13-inch casserole dish. Layer 12 ounces, or half a pack, of frozen cheese ravioli over the sauce. Top with 4 ounces, or half of a standard-size bag, or shredded part-skim mozzarella cheese. Pour another cup of sauce over all. Layer the remaining ravioli and top with remaining sauce. Bake for 35 minutes at 425 degrees and sprinkle with remaining cheese. Bake until bubbly, another five minutes.
Tidbit(s)
Smart Snacking
By now, you know that snacking doesn't have to be a bad thing for your waistline. But did you know that the right snacks can actually suppress ghrelin, the hunger hormone? Low-calorie, nutrient-rich foods like strawberries (49 calories a cup), broccoli (20 calories a cup), and sweet potatoes (103 calories a cup and ready in a microwave minute) are your best defense. They make you feel satiated on a lot fewer calories than potato chips do.
Food Fixes
Twelve ounces of apple juice contains nearly 160 calories - more than a regular 12-ounce Coke or Pepsi, and most of those calories are in the form of sugars.
For best results, a freezer should maintain a temperature of zero degrees and be at least two-thirds full.
Tasty Tidbit...
For a tasty alternative to milk, stir low-fat yogurt into ready-to-eat cereal for a breakfast that's ready in less than one minute.
More Quick Cooking Tips Online!