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Weight Issues!
A Drink for a Smaller Waist.
Here’s an easy way to turn a routine workout
into a powerful waist-whittler: Drink green tea.
That’s right. Ditch the Gatorade and instead sip several mugs
of the green stuff throughout the day. Research shows that the wonder duo of green tea and exercise may target belly fat better,
so it shrinks more easily than with exercise alone.
Fat-Busting Brew
In a study, overweight adults who engaged
in an exercise program for 12 weeks lost more belly fat if they also drank green tea daily. The green tea seemed to boost
overall weight loss and triglyceride control in the study group, too. The magic amount of tea needed for the effect? Enough
to get about 625 milligrams of catechins plus a little caffeine every day (roughly 7 cups daily)
Recipe for a healthy family!
Bring your family together with a home cooked, sit down meal at the dining table with
good conversation with the TV off. Do this at least twice a week.
Recipe Corner.
Asian Salmon
Ingredients
- 1 tablespoon minced fresh ginger
- 1 1/2 teaspoons curry powder
- 1 teaspoon coarse ground pepper
- 4 (3-ounce) salmon fillets with skin
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 3 green onions, chopped
Directions
| 1. Combine the ginger, curry powder, and pepper and rub the
mixture onto the flesh sides of the salmon. |
| 2. Heat the olive oil in a skillet until the pan is moderately
hot. |
| 3. Add the garlic and cook until it's golden brown. |
| 4. Place the salmon skin side down in the pan and cook, covered,
for 5 minutes. |
| 5. Turn the fish and cook, covered, for another 2 minutes. |
| 6. Add the green onions and cook for about half a minute. |
Nutrition Information
Per serving
Calories: 172
Carbohydrates: 5g
Fat: 7g
Protein: 23g |
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Slow Cooker Texas
Pulled Pork |
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"Texas-style pulled pork simmers in a tangy chili-seasoned barbeque sauce
with plenty of onion, then pulled into tender shreds to serve on a buttered, toasted bun."
Ingredients:
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1 teaspoon vegetable oil
1 (4 pound) pork shoulder roast
1 cup barbeque sauce
1/2 cup apple cider vinegar
1/2 cup chicken broth
1/4 cup light brown sugar
1 tablespoon prepared yellow mustard |
1 tablespoon Worcestershire sauce
1 tablespoon chili powder
1 extra large onion, chopped
2 large cloves garlic, crushed
1 1/2 teaspoons dried thyme
8 hamburger buns, split
2 tablespoons butter, or as needed |
Directions:
| 1. |
Pour the vegetable oil into the bottom of a slow cooker.
Place the pork roast into the slow cooker; pour in the barbecue sauce, apple cider vinegar, and chicken broth. Stir in the
brown sugar, yellow mustard, Worcestershire sauce, chili powder, onion, garlic, and thyme. Cover and cook on High until the
roast shreds easily with a fork, 5 to 6 hours. |
| 2. |
Remove the roast from the slow cooker, and shred the
meat using two forks. Return the shredded pork to the slow cooker, and stir the meat into the juices. |
| 3. |
Spread the inside of both
halves of hamburger buns with butter. Toast the buns, butter side down, in a skillet over medium heat until golden
brown. Spoon pork into the toasted buns. |
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Vitamins Yes or No?
Yes. Keep taking your vitamins.
We'd love you to get the perfect amount of every vitamin, mineral, and nutrient from food, but who’s perfect? Taking
supplements is like an insurance policy for an imperfect diet.
Here's why: Getting
the right amount of these four nutrients reduces your risk of osteoporosis, arterial aging, heart attack, and cancer.
Calcium
Your
goal: At least 1,600 milligrams (mg) a day for women and 1,200 mg for men.
- Do dairy. An 8-ounce glass of skim milk has 300 mg to 500 mg. A serving of low-fat yogurt, swiss cheese, or ricotta
cheese has 200 mg to 250 mg.
- Crunch away. Whole grains, dark leafy greens (collard greens, spinach, and kale), and almonds (1/4 cup has about
100 mg) are extra sources of calcium, too.
- Look for "calcium-fortified" on labels -- you’ll often see it on OJ, breakfast cereals, some breads, graham
crackers, and more.
Folate
Your goal: 700 micrograms (mcg) of folate -- also known as folic acid -- a day.
- Eat beans. Add 1/2 cup of black-eyed peas (100 mcg), lima beans (80 mcg), soybeans/edamame (100 mcg), or garbanzo
beans (80 mcg) to soups, salads, and other dishes.
- Think green. Have 1/2 cup of asparagus (190 mcg), spinach (60 mcg), or broccoli (50 mcg) with lunch or dinner.
Other veggies that pack a big folate punch: artichokes (one large = 150 mcg) and brussels sprouts (four large = 130 mcg).
- Be a savvy snacker. Munch on 1/4 cup of sunflower seeds (80 mcg), a cup of Os cereal (100 mcg), an orange (40 mcg),
or a cup of blackberries (50 mcg).
Vitamin C
Your goal: At least 800 mg a day (unless you’re taking a cholesterol-lowering statin drug, in
which case, keep it to 50 mg twice a day).
- Hit the fruit bowl. Eat at least four servings a day. Have an orange (70 mg); a tangerine (26 mg); or a cup of
cantaloupe (65 mg), strawberries (85 mg), or sliced mango (45 mg).
- Go veggie. Eat at least five servings of vegetables a day. Dunk 1/2 cup of green pepper strips (95 mg), broccoli
(41 mg), or cauliflower (46 mg) into low-fat yogurt dip and you’ll get some calcium, too.
- Start juicing. Pour yourself an 8-ounce glass of orange juice (125 mg), pineapple juice (60 mg), grapefruit juice
(72 mg), or tomato juice (45 mg).
Vitamin E
It's difficult to get enough E from food alone, so consider adding a daily supplement of 400 international
units (IU). But if you’re taking a statin drug, keep E supplements to 100 IU.
- Eat foods rich in vitamin E. Sprinkle wheat germ on your yogurt; snack on hazelnuts, almonds, or peanuts; add avocado
and mango to your salads; serve sweet potatoes for dinner.
- Cook with E. Use a little safflower, canola, or corn oil when cooking -- they’re all good sources of vitamin
E.
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