Weekly Wellness
Issue 417
Featured Article
REMOVED
Fitness Tip
Reduce Risk of Heart Attack
Eating a diet rich in alpha-linolenic acid (ALA) may greatly reduce the risk of heart attack. ALA is an essential fatty acid - a plant based omega-3 fat - especially high in flaxmeal, canola oil and walnuts. International researchers evaluated past diet records of more than 1,800 people who'd had heart attacks and compared them to healthy people. Those with medium-to-high intakes of ALA were 40 to 60 percent less likely to have suffered a heart attack than those with the lowest intakes. Based on this study, adding about two teaspoons of canola oil or a handful of walnuts daily may be enough to confer benefits.
Nutrition Tip
Fruits - 'Tis the Season
Most fruits are naturally low in fat, sodium, and
calories. None have cholesterol. Fruits are important
sources of many nutrients, including potassium, fiber, vitamin C, and folate (folic acid). Whole or
cut up fruits also contain fiber which can provide a
feeling of fullness with fewer calories. People who
eat more fruit as part of an overall healthy diet are
likely to have a reduced risk of some chronic diseases such as heart disease and diabetes. Any fruit
or 100 percent - fruit juice counts as part of the
fruit group. Fruits may be fresh, canned, frozen,
or dried, and may be whole, cut up, or pureed. To
get the most health benefits, eat a variety of fruits
and go easy on fruit juices to avoid getting too
many calories.
Quip or Quote of the Week
Quote
"The best thing you can add to a banana split is a spoon." --Unknown
Quick Recipe
Healthy Italian Salad
Heat 2 tablespoons olive oil in a large saute pan on medium-high heat. Add one pound frozen shrimp and 1 tablespoon olive oil and cook until pink, three to five minutes. Remove from heat. Drain one can of cannelloni beans. Slice one-half red onion into thin slices. Toss beans, onion and shrimp together and toss with one-half cup extra-virgin olive oil, juice from 1 lemon; salt and pepper to taste. Serve at room temperature or cold.
Tidbit(s)
Olive Oil Wards Off Hunger Pangs
A fatty acid found in abundance in olive oil and other "healthy" unsaturated fats has yet another benefit: it helps keep the body satisfied to prolong the time between meals. A new study in the October Cell Metabolism, a publication of Cell Press, reveals that once this type of fat, known as oleic acid, reaches the intestine, it is converted into a lipid hormone (oleoylethanolamide, or OEA) that wards off the next round of hunger pangs.
Food Fixes
Half-And-Half Substitute - use undiluted evaporated milk as a creamer for coffee and tea.
Mix 3/4 cup bleach with 1 gallon of water to disinfect your cutting board.
Tasty Tidbit...
Stow pretzels, crackers, breadsticks and ready-to-eat cereals in your briefcase, desk drawer or gym bag for an energy-packed snack that's ready when you are.
More Cooking Tips and Quick Cooking Tips on the Web site!