OCtOber 2012ellNotes®

INFOrMAtION YOU NeeD tO KNOW FOr KeePING HeALtHY

Savor the Sweetness of CantaloupeWhen sweet, tasty cantaloupe melons ripen in Colorado, farmers are not the only ones to enjoy the harvest. The state’s governor recently signed a decree to celebrate Cantaloupe Day. From that one decree grew a host of festivals. They now hold cantaloupe-eating contests and seed spitting challenges. And why not? Cantaloupe is the most popular melon in the United States.But it’s not just for people in Colorado. It’s widely available at grocery stores and farmer’s markets across the country. And it’s an old-world fruit. Cantaloupe was named after Cantalupo, Italy, where it was originally grown hundreds of years ago. The soft orange-colored fruit tastes great in fresh fruit salads or frozen, then blended in a smoothie. It’s also

To pick a good cantaloupe:●● Choose one that is round, firm, and slightly golden in color.

●● Select one with a sweet smell.

●● Avoid those with cracks, soft spots, or dark bruises.

●● Make sure you wash and scrub the cantaloupe surface well before you cut into it. Its netted-looking skin may contain harmful bacteria that could make you sick.

●● Refrigerate cut melon in an airtight container. It can stay fresh that way up to five days.

U.S. Department of Agriculture. American Society for Horticultural Science.

The Healthy(er) Side of Fried FoodsIf you eat a lot of fast-food French fries, onion rings, and fried chicken, your health may be at risk. These foods are usually deep-fried in trans fats that can contribute to blocked arteries and lead to a heart attack or stroke.But not all fried foods are bad. In a recent study of 40,000 people, researchers found no link between eating fried foods, heart disease, or early death. But the people in the study did not eat buckets of French fries. Instead, they ate pan-fried vegetables, fish, and poultry made at home cooked in olive or sunflower oil. The people who ate the most fried food prepared this way had seven percent fewer deaths than those who ate the least fried foods during the study.Olive oil and sunflower oil are healthy fats. These oils do not become solid at room

temperature like trans fats do. If you want to fry foods, keep these cooking tips in mind:

●● Use olive or sunflower oil to fry foods. Store away from light and heat.

●● When frying, use only a moderate amount of healthy oil to keep calorie levels low.

●● Do not reuse fats for frying.●● Keep the frying oil at a medium temperature.

●● If the skillet gets hot enough for the oil to smoke, the quality of the oil begins to breakdown.

If you follow these guidelines, frying and sautéing foods in healthy oils may offer some

health benefits.British Medical Journal.

Harvard School of Public Health.

Try these cantaloupe

recipes http://tinyurl.com/8e62qxy

Learn more about using healthy oils

http://tinyurl.com/98s3tln

Swimming Lowers Blood PressureHaving high blood pressure puts you at risk for heart disease and stroke. About one in three adults has high blood

pressure. But it’s mostly preventable. And a recent study found that swimming can be a big help.

In the study, a group of people with elevated blood pressure (131/80 mmHg) followed a swimming program for 12 weeks. Normal blood pressure is below 120/80 mmHg. During the three-month period, the people went swimming for up to 45 minutes, three to four times a week. Researchers found that the activity improved blood vessel function for the swimmers and lowered their blood pressure to 122/80 mmHg.

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delicious served with low-fat frozen yogurt. One cup of cantaloupe contains only 60 calories. This well-liked fruit is also a good source of potassium and vitamins A and C. These nutrients help control blood pressure, prevent certain types of cancer, slow memory loss, and strengthen the immune system. Cantaloupe also contains high levels of beta-carotene. It has about 30 times more beta-carotene than fresh oranges. This nutrient protects your vision, supports healthy skin, and helps fight off infection.

Q: What can I do to control my blood pressure?

A: Go to www.wellsource.info/wn/ask-blood-pressure.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.

Swimming Lowers Blood Pressure (cont.)Causes of high blood pressure include being overweight, smoking, lack of exercise, a high-sodium diet, stress, and age. Regular physical activity (30 to 60 minutes most days) is one proven way to lower blood pressure.

Swimming is a healthy, low-impact activity. It minimizes strain on knees and joints. And it’s an effective way to strengthen your heart, lungs, and muscles. Put on your swimsuit and take regular trips to the pool to keep your blood pressure under control.

Centers for Disease Control and Prevention. American Journal of Cardiology. Amateur Swimming Association.

© Wellsource, Inc. All rights reserved.

Health Challenge: “Fire-Proof Your Home” available at: www.wellsource.info/wn/hc-fire-proof-home.pdf Make your home fire-safe.

The foods you eat and things you drink leave bacterial plaque on your

teeth. And it’s plaque that can lead to tooth decay, more time in the dentist’s chair, or worse. Advanced gum disease has been linked to heart disease, diabetes, and osteoporosis. So brush up on taking care of your teeth. It only takes a few minutes.When you brush your teeth:

●● Use a toothbrush with soft bristles.●● Use toothpaste with fluoride.●● Brush at least 2 times a day.●● Hold the toothbrush at a 45-degree angle from your gum line.

The Truth About Tooth Care●● Floss the sides of each tooth and slightly below the gum line.

●● Floss every day to remove plaque and any food between your teeth.

●● Or instead of floss, try using dental hygiene cleaning picks.

Preventive care is the best way to keep your teeth healthy. It only takes a few minutes a day to take care of your teeth, and a visit to your dentist once every six months. Brush, floss, and keep on smiling.American Dental Association. American Academy of Cosmetic Dentistry.

Healthy Living Begins with BreakfastDid you know that if you skip breakfast, you’re more likely to overeat later? If you want to maintain a healthy weight, have more energy, and protect your heart, breakfast can help.Eating a healthy breakfast every day can help you:

1. Lose weight. Whole-grain toast, fresh fruit, and oatmeal, can help you control your weight. [Serving sizes matter…] Eating breakfast will help keep you from overeating or snacking on junk food later.

2. boost your energy level. A healthy breakfast will keep you from feeling sluggish and tired mid-morning. Try a bowl of cereal and soy milk, or low-fat yogurt, almonds, and granola for breakfast to boost your energy level.

3. Prevent heart disease. Research shows that skipping breakfast over a long period of time may be bad for your heart. In the study, people who ate breakfast regularly in their childhood and continue through adulthood may have a lower risk for heart disease. Breakfast skippers were also more likely to be overweight, have higher cholesterol levels, and higher blood sugar levels than those who ate breakfast every day.

Give yourself a few extra minutes in the morning to eat breakfast. What could be healthier?Obesity Research. American Journal of Clinical Nutrition. Nutrition Research Reviews.

Healthy Breakfast Ideashttp://tinyurl.com/9rocpj5

Brush and Floss Daily

http://tinyurl.com/8nhvp2f

Learn the 4 Basic

Swim Strokeshttp://tinyurl.

com/z7t37

●● Softly brush your teeth in a circular motion for about 2 minutes.

●● Brush the outer and inner tooth surfaces, your gums, and tongue.

●● Replace your toothbrush about every 3 months, or after any illness.

When you floss your teeth: ●● Use a piece of dental floss about 18 inches long.

●● Hold about 2 inches of the floss with each index finger.

●● Glide the floss gently between your teeth.