september 2012ellNotes®

INFOrmAtION YOU NeeD tO KNOW FOr KeepING HeALtHY

Taste the Bell and the PepperCartoon character Homer Simpson is best known for his love of artery-clogging food. Yet few know that the misguided creation of artist Matt Groeing also has a taste for at least one food that’s healthy. Homer Simpson once took a bite out of a bell pepper and said, “It tastes good like pepper, but crunchy like a bell!”Fortunately, bell peppers taste a lot better than Homer’s description. You can enjoy them in a salad, stir-fry, or as a snack. In the United States, the average person eats about 16.4 pounds of bell peppers a year. One cup of chopped bell pepper only contains about 40 calories. This fruit, often referred to as a vegetable, contains high levels of vitamins C and A. These antioxidants help keep your heart healthy, prevent disease, and aid in healing. Red bell peppers

contain twice as much vitamin C as green bell peppers and a higher level of carotenoids, a nutrient that may help prevent certain types of cancer. Green, yellow, and red bell peppers are actually the same plant. But the pepper changes colors as it ages and more nutrients develop.Bell peppers add color and flavor to chili, salsa, quesadillas, soup, and salads. They’re also delicious when stuffed with brown rice and savory vegetables, then baked in the oven. Enjoy the sweet taste and crunchy texture of this healthy

vegetable…er…fruit. You might even taste the pepper and the bell!

U.S. Department of Agriculture. Journal of Agricultural Sciences.

Eat Oatmeal to Lower CholesterolTake a trip to the grocery store aisle where oatmeal and cereals are sold. You’ll probably see some food package

labels with a heart image and the words,

“Soluable fiber in oatmeal helps reduce cholesterol.” It is true. Oats found in oatmeal, cereals, and breads can help lower bad cholesterol levels, and prevent plaque build-up in your arteries.High-cholesterol foods like whole-fat dairy products, meats, cheese, and eggs can block your blood vessels and arteries. This increases your risk for a heart attack or stroke. And it’s a real problem. About half of all Americans have elevated cholesterol (above 200 mg/dl). But take a minute to eat a bowl of oatmeal, and your heart will be healthier.In a study published by the American Journal of Clinical Nutrition, researchers looked at the results

of oatmeal and medication on cholesterol levels. A group of 34 adults with high cholesterol were selected. Half ate oatmeal and other healthy foods for one month. The other half did not change their diet, but took medication to lower cholesterol. After a month, researchers found that eating oatmeal and other healthy foods daily lowered cholesterol levels just as well as taking medication.The next time you’re wondering what to eat for breakfast, try oatmeal (but skip the butter). And if you don’t know your cholesterol level, or haven’t checked it in a while, schedule a simple blood test with your doctor. American Journal of Clinical Nutrition. U.S. Food and Drug Administration. Centers for Disease Control and Prevention

Try These 16 Bell Pepper

Recipeshttp://tinyurl.com/c9nlaqc

Ways to Lower Cholesterol

http://tinyurl.com/conzyq9

Pack Your Own LunchIf you wait until lunch time to think about food, you’re in trouble. Without a plan, fast food is an easy option that too many people use to satisfy their hunger. In a recent study, researchers found that people who ate fast food for lunch were 38 percent more likely to be overweight or obese than those who didn’t. That one meal a day can also shape other eating habits outside the office. Fast‑food eaters consume more fatty meats and sugary drinks, and eat fewer fruits and vegetables. Researchers also found that fast‑food eaters had higher bad cholesterol levels than those who made their own midday meal.If fast food is a regular part of your diet, you are at increased risk for heart disease, obesity, diabetes, high blood pressure, and other health problems.

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Q: Can diet supplements help me lose weight?

A: Go to www.wellsource.info/wn/ask-diet-supplements.pdf to read the answer from Don Hall, DrPH, CHES.

To ask your question, email: evan@wellsource.com, subject line: Ask the Wellness Doctor. Emails with any other subject line will be directed to the spam folder.

© Wellsource, Inc. All rights reserved.

Health Challenge: “Balance Work and Play” available at: www.wellsource.info/wn/hc-balance-work-play.pdf Balance work time with recreation.

You might think you’re beating the odds when you step on the scale. But you might not be as thin as you think. Many thin people store excess fat around their internal organs. This kind of fat, called visceral fat, is a major cause of heart disease, diabetes, and some types of cancer.In a recent study, researchers looked at where people store fat. They found that people who were thin, but inactive, were “fatter” than heavier people who exercised. That’s because thin, sedentary people are more likely to store fat around their internal organs than more visible areas like the belly, legs, and bottom.Looking slim is not enough if you’re skinny-fat. It’s a problem that diet-pill companies and weight-loss programs don’t mention in their product testimonials. Researchers

Are You Skinny-Fat?have found that crash diets may help you lose weight. Much of the weight you lose in a crash diet is muscle, not just fat. And the end result increases the risk for visceral fat to deposit around your internal organs.To reduce visceral fat, exercise is essential. When you exercise, you tend to burn internal fat before the subcutaneous fat that’s just beneath the skin. And to be thin within, you also need to eat healthy foods like fruits, vegetables, whole grains, nuts, legumes, and lean proteins like fish or skinless poultry.Archives of Surgery. 2010. American Journal of Physiology, Endocrinology, and Metabolism. 2011. Medical Research Council

Muscle Your Way to Better HealthYou don’t have to be an Olympic power lifter, or muscle-obsessed body builder to benefit from strength training. Recent studies show that strength training can:

●● Improve longevity and memory●● Reduce depression●● Increase good cholesterol levels

●● Lower the risk for type 2 diabetes

●● Strengthen bones and ligaments

●● Increase lean body mass and aid in weight loss

●● Improve posture and reduce back pain

Strength training is any resistance activity that forces your muscles to contract. Push-ups, curl-ups, pull-ups, and squats are examples of strength training exercises you can do using your own body weight. You can also do a wide range of strength-training exercises with dumbbells or machines at the gym.

If you are new to strength training, begin at an easy level. Start with an exercise you can do at least 6-12 times, before becoming fatigued. And do strength-building exercises at least 2-3 times each week. Gradually increase the number of repetitions you complete (up to 12). Then add more weight to challenge your muscles. This forces your muscles to work hard and grow.Strength training is important at any age. Adults begin to lose about one percent of muscle mass a year starting at age 50. And loss of muscle increases the risk for osteoporosis, falls, and injuries

caused by lack of strength. In a recent study, a group of older

adults [ages 60 to 65] with minor mobility problems did eight weeks of strength training. The training improved their ability to walk up stairs, take the bus without help, and do other everyday activities. It’s never too late to start!

American College of Sports MedicineCenters for Disease Control and Prevention

Mayo Clinic

Test Your Fat IQ

http://tinyurl.com/d2n4jso

Strength Training

Exercises You Can Do At Home

http://tinyurl.com/cxagcv

Pack Your Own Lunch (cont.)So, pack your own lunch (and your kids’ lunch too). Make a turkey or a hummus sandwich with whole‑grain bread, lettuce, and tomato. Add an apple, orange, blueberries, or banana. Bring along some freshly cut vegetables like carrots, celery, and broccoli. Try low‑fat or nonfat yogurt mixed with nuts, almonds, or granola. Bring leftovers from a healthy homemade meal. And drink water.Making your own healthy lunch does require a little planning. But it’s worth it. You’ll eat fewer calories and less fat. You’ll save time and money on going out to eat. And you’ll be healthier.American College of Cardiology. 2010.National Restaurant Association

Healthy Lunch Ideas

http://tinyurl.com/c6jgpel