Health Tip Of The Month...
| Exercise for a Healthy Heart
Always consult with your physician before beginning any exercise program.
Regular physical activity helps prevent heart disease by increasing blood flow to your heart and strengthening your heart's contractions so it pumps more blood with less effort. Remember, your heart is a muscle! Physical activity also helps you control your weight and reduce stress, and can reduce your chances of developing high blood pressure, high cholesterol, and diabetes. Walking, bicycling, jogging, swimming and aerobic dancing all can help your heart. Activities like housekeeping, taking the stairs, gardening, and walking the dog also count as exercise. You don't have to exercise strenuously to achieve benefits, but increasing the intensity, duration, and frequency of your workouts will increase the benefits.
5 Steps to Help You Succeed!
Start slowly. Don't over do it.
Mix it up! Don't rely on just one activity. Choose a variety of activities you enjoy so exercise won't seem boring.
Choose activities that are fun. Exercise doesn't have to be exhausting.
Get a buddy. Your buddy doesn't have to be human - dogs make great exercise companions.
Reward yourself. Keep a log of your activities. Set goals and reward yourself when you reach them.
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HEALTHY RECIPE OF THE MONTH
| APPLE SPICE BREAD
This heart-healty, low fat, slightly sweet bread can be baked ahead of time and frozen in individula pieces. Deforst one piece at a time a few hours before bedtime for a relaxing night time-treat. Enjoy with a calming cup of herbal or de-caffeinated tea. Yield 12 servings.
Ingredients
Non-stick cooking spray
1 cup whole-wheat flour
1 cup unbleached all purpose flour
¼ teaspoon salt
¼ teaspoon baking powder
1 teaspoon cinnamon
¼ teaspoon ground cloves
2 beaten eggs
1 cup packed brown sugar
½ cup unsweetened applesauce
1 teaspoon vanilla extract
¹⁄³ cup skim milk
1½ cups unpeeled diced apple (about 1 large or 2 small apples)
Directions
1. Preheat oven to 350°F. Lighty coat aluminum, 9x7-inch baking pan with nonstick spray and set aside.
2. In a large mixing bowl, combine flour, salt, baking soda, baking powder, cinnamon, and cloves. Mix well and set aside.
3. In a separate mixing bowl, combine beaten eggs, sugar, applesauce, vanilla, and milk. Stir in apples and continue mixing until well combined.
4. Pour wet mixture slowley into dry mixture. With a large spoon, stir wet and dry ingredients together just until combined. Do not overmix.
5. Using a spoon, distribute mixture evenly into baking pan and bake for 45 to 50 minutes, or until center of bread is firm and lightly browned. Allow to cool slightly before serving.
Nutritional Analysis: One serving has 170 calories, 1 gram of fat (o grams saturated fat), 35 milligrams cholesterol, 160 milligrams sodium, 37 grams carbohydrates, 2 grams fiber, 21 grams sugar, and 4 grams protein.
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