Weekly
Health Tips for the month of November
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November 7, 2004- I'm Speechless
When an exercise routine leaves you speechless, you may need to back
off.
Not being able to carry on a conversation while you work out may be a
sign that you're exercising at too high an intensity, a new study
revealed. Talking shouldn't be as easy as it is when you are at rest,
but avoid huffing and puffing and exercise at a steady pace where you
could chat a little with a friend if you wanted to.
You don't have to push yourself to the limit to derive health benefits
from exercise. In fact, a new study reports that you achieve the
greatest health benefits when you work out at a steady pace and keep
your heart rate and lung function below maximum values. You'll know
you're working out at this level of intensity if you can comfortably
hold a conversation. If you can't talk, it's a sign that you need to
slow down. However, don't slow down too much. Keeping a moderate pace
and intensity level is necessary to increase your heart and lung
capacity. Exercising at a moderately intense level and avoiding
excessively strenuous exercises also will help reduce your risk of
aches and strains and protect your joints from jarring impacts.
Source: Medicine and Science in Sports and Exercise, ©2004
November 14, 2004- A Mindful
Nutrient
Folate may be an important player in your quest to keep your mind
young.
A daily helping of folate appears to help ward off one of the causes of
age-related cognitive decline: high homocysteine levels. Folate lowers
blood levels of homocysteine, a protein that can damage blood vessels
and cells of the brain. Include folate-rich foods such as orange juice
and dark leafy greens in your diet to ensure you get your share.
Folate is a B-complex vitamin found in fruits such as oranges,
strawberries, and avocados and in vegetables such as asparagus,
Brussels sprouts, artichokes, broccoli, and spinach. The synthetic form
of folate -- folic acid -- is found in certain fortified grain foods,
such as fortified breads and cereals. Check the labels of these
products to determine folic acid content. Several studies have
documented a link between increased folate or folic acid intake and
decreased rates of neurodegenerative conditions such as Alzheimer's
disease and Parkinson's disease. Adequate folate intake also reduces
the risk of cardiovascular disease, neural tube defects, and certain
kinds of cancers. Being physically and mentally active and eating a
healthy diet that includes omega-3 fats from nuts, olive oil, and fish
are other ways to help preserve cognitive function.
Source: Medicine and Science in Sports and Exercise, ©2004
November 21, 2004- Leftover Safety
- Refrigerate
leftovers immediately. Cold food should be stored at 40°F or colder.
- Very hot
items can be cooled at room temperature for approximately 30 minutes
prior to being refrigerated. Frequent stirring accelerates the cooling
at this stage.
- Refrigerate
or freeze leftovers in covered, shallow containers. Food will cool
faster in shallow containers.
- Place
containers on wire refrigerator shelves to allow air to flow across the
bottom of the container. This practice allows food to cool twice as
fast as sitting on a solid shelf.
- Never
remove a large pot of food (such as soup, stew, or pasta sauce) from
the stove and place it in the refrigerator. Large masses of food can
take hours or days to chill properly. A slow cooling process provides
an ideal environment for the growth of harmful bacteria.
- Store
leftovers within 2 hours of cooking. Discard leftovers if the food has
been sitting at room temperature for more than 1 hour.
- Debone
large pieces of meat or poultry and divide them into smaller portions
before storing.
- Do not
overcrowd your refrigerator. Leave airspace around containers to allow
circulation of cold air. This will help ensure rapid, even cooling.
- Date
leftovers to ensure that they are not stored too long eat
leftovers within 4 days. For frozen leftovers, eat within 4 days of
being taken out of the freezer.
- Always put
leftovers in clean containers and never mix them with fresh food.
Reheating leftovers
- Solid
leftovers must be reheated to at least 165°F. Do not reheat foods
slowly. Never reheat leftovers in a slow-cooker. The gradual heating
promotes bacterial growth.
- Reheat
soups, sauces and gravies to a rolling boil.
- If
leftovers are uneaten after they have been reheated, discard them.
- NEVER use
your nose, eyes or taste buds to judge the safety of food. You cannot
tell if a food may cause foodborne illness by its look, smell or taste.
Instead, follow the "Food Safety Tips" listed here, and remember: "If
in doubt, throw it out!"
Source: Canadian
Food Inspection Agency , ©2004
November 28, 2004- Grape Ideas
Go on and grab some grapes. They're good for your cholesterol.
Antioxidant compounds in grapes may help reduce cholesterol levels and
other blood fats, a new study reported. The chemical cousins
pterostilbene and resveratrol, found primarily in grape skins, appear
to have cancer-fighting and anti-inflammatory properties as well.
Red wine has long been touted for its cardiovascular health benefits.
Now, new research reveals that the grapes from which wine is made
contain antioxidant compounds that may effectively lower cholesterol
and triglycerides. Grapes also contain vitamin C, lutein, and
zeaxanthin, compounds that may reduce the risk of cardiovascular
disease by inhibiting atherosclerosis.
Source: Journal of Agricultural and Food Chemistry, ©2004
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