Weekly Wellness
Issue 426
Featured Article
Healthy Popcorn Choices - The top four rated microwave popcorns! We all know -- or should know -- that popcorn is officially a whole grain snack. However, with the plethora of brands and varieites available on the market, do you know which are best? Save yourself time and money and try going with one (or all!) of the following four highly-rated, healthy microwave popcorn choices!
Fitness Tip
Be a Fat Head
Your brain cells are made up mainly of fat. That's why it's important to avoid the wrong kinds of fat in your diet; a high intake of saturated fat or trans fat can double your risk of developing Alzheimer's compared to diets low in these fats. One reason: Harmful fats increase blood cholesterol, which in turn causes inflammation and oxidation of vessels around the brain, affecting long-term memory loss. Focus on getting the essential fatty acids your brain needs from fish mostly, but also from flax meal, walnuts and canola oil.
Nutrition Tip
Increased Whole Grain and Fiber Levels for Popcorn Eaters
People who eat popcorn have an approximately 250 percent higher daily intake of whole grains and a 22 percent higher daily intake of fiber than non-popcorn eaters, according to researchers at the Center for Human Nutrition, Nutrition Impact LLC and ConAgra Foods. A high intake of whole-grain foods has been linked with reduced risk for coronary disease, stroke and various types of cancer and may protect against type 2 diabetes. Yet fewer than 10 percent of Americans consume the recommended three servings per day. The researchers conclude: "Popcorn may offer a healthful alternative to energy-dense, low-nutrient-dense snacks, and may have the potential to improve nutrient status in Americans of all ages and help them meet dietary guideline recommendations to consume three whole-grain servings per day." The American Dietetic Association's Complete Food and Nutrition Guide 3rd Edition (Wiley & Sons 2006) recommends using a hot-air popper which requires no oil, so popcorn can be a quick, low-fat, low-calorie snack. See also: Popcorn: A Whole-Grain Snack
Quip or Quote of the Week
Quote
"I told my doctor I get very tired when I go on a diet, so he gave me pep pills. Know what happened? I ate faster." -- Joe E. Lewis
Quick Recipe
Cool and Creamy Coffee Freeze
Pour 1 cup milk into large glass measuring cup. Add enough ice to measure 3 cups. Pour into blender. Add 1 cup frozen Cool Whip Whipped Topping, one package (4-serving size) Jell-O Vanilla Flavor Instant Pudding and Pie Filling and 1-tablespoon instant coffee; cover. Blend on high speed until smooth. Pour into glasses. Serve immediately. Makes four servings, about 3/4 cup each.
Tidbit(s)
Grain Gains
According to researchers at Penn State, people who ate five servings daily of whole grains as part of a low-calorie diet lost more abdominal fat and had lower levels of C-reactive protein than those who only cut calories. They believe a diet high in whole grains may help shrink fat cells and reduce inflammation.
Food Fixes
Cake flour is a fine-textured flour with a low protein content that makes especially tender cakes.
Frozen mini phyllo tart sheets are lighter than pie pastry, easier to use, don't require a muffin pan and take less time. Look for them near desserts in your grocery store's frozen food section. Use them with hot or cold fillings for appetizers or desserts.
Tasty Tidbit...
Hate Brussels sprouts? Here is a tasty way to try them: Mix one head of chopped cauliflower with one pound of fresh, halved Brussels sprouts, 2-tablespoons olive oil, 3-tablespoons seasoned breadcrumbs and three sprigs of rosemary. Bake at 400-degrees for 25 minutes. Sprinkle with 1-teaspoon lemon juice and serve.
More Cooking Tips and Quick Cooking Tips on the Web site!