Carolina
8C / Wednesday, June 16, 2010 / The Sanford Herald
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salad or burrito. Capsaicin, a compound found in cayenne and jalapeĂąo peppers, is suspected of stimulating metabolism by increasing the body’s release of certain stress hormones, such as adrenaline. A study in the British Journal of Nutrition investigated peppers’ effects on a group of Japanese women. The researchers’ findings showed a 30 percent increase in the women’s metabolism after eating a meal that included capsaicin-rich peppers. In another study reported in the Journal of Proteome Research, scientists fed high-fat diets with or without capsaicin to rats. The capsaicin-treated rats lost 8 percent of their body weight and showed changes in their levels of at least 20 key proteins found in fat. In addition, foods with capsaicin help you break a sweat, and the perspiration then helps you to lower your body temperature which is why people who live in hot climates often eat hot spicy foods. n Watch the Burned Meat. According to a study done at the University of Texas MD Anderson Cancer Center, “HCAs form when muscle meats, such as beef, pork, poultry or fish, are cooked at high temperatures. HCAs are products of interaction between amino acids, which are the foundation of proteins, and the chemical creatine, which is stored in muscles. Past research has identified 17 HCAs that may contribute to cancer. Specifically, people who eat meat that is well done or cooked at high temperatures may have a higher risk of developing bladder cancer, according to the study. So make sure not to burn your meat. You also might want to add rosemary to your burgers. According to a recent study in the Journal of Food Science, the addition of rosemary to ground beef actually reduces cancercausing agents that can form upon cooking. n Ice Cream Advisory. Fudgsicles (no sugar add-
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healthy groceries and serve nutritious food to your growing children. Good nutrition for children must start with the parents. Start by leaving the high-fat and highsugar foods at the store. If you never bring them into the house your kids will be less likely to eat them. Encourage them to drink water instead of soft drinks. Water is cheap, healthy, and can provide the proper hydration for your child on those hot summer days. When it comes to mealtime, try to establish a routine even if it is difficult at first. This means a set time for breakfast, lunch, dinner, and snacks. Once you have a routine for meals and snacks, children will be on a consistent schedule and less likely to graze on junk food throughout the day. This will also help children become hungry at regular times each day. Also, plan for three meals and
ed) are a good choice at 40 calories. Frozen yogurt and soft-serve ice cream have the same number of calories per serving — about 140. No-fat yogurt is about 110. Italian ices (100 calories per cup) are a better choice than gelato (about 500 calories per cup). Keep in mind that if you’re going for a cone, you should make it a wafer cone, which has 20 calories, as opposed to a sugar cone that’s 50 or 60 calories or a waffle cone at 100 to 160. Two tablespoons of sprinkles are about 110 calories. n Hike or Walk. Check out the following websites to get started: — Trimble Outdoors — Local Hikes — Trails.com — Recreation.gov — Trail Link n Try a Few Water Sports. Inland and coastal waterways occupy 181,518 square miles of the United States, which means a lot of the country’s beach territory comes from our lakes, rivers and even ponds. A day at the beach, whether it be by the ocean or a lake, can provide a lot more exercise than you’d think, so long as you don’t spend the whole time on your towel. Try these beach/water sports and burn calories: Beach volleyball: 560 calories per hour; Frisbee: 210 calories per hour; ultimate Frisbee (sort of like soccer, football and rugby with a flying disc): 560 calories per hour; bodysurfing: 212 calories; Kadima (beach paddle tennis): 240 calories; kayaking: 352 calories; canoeing: 211 to 490 calories; rowing: 492 calories; water-skiing: 422 calories; snorkeling: 352 calories; water polo: 703 calories; water volleyball: 211 calories. n How about Going for a Swim? Leisurely swimming burns 422 calories per hour, but if you really push it and swim the butterfly stroke you can get up to 773 calories per hour. Even treading water can burn 281 calories per hour. n Jog in the Water. Yes, jogging in the water burns 562 calories per hour.
two snacks each day. Serve a vegetable or fruit at every meal. Fruits and vegetables are great for snack time as well. Now don’t get me wrong, I’m not trying to tell you never to give your kids the foods they love. Just try to apply some new healthy habits when preparing their meals and snacks. For example, if your kids love tacos, try extra lean beef or low fat turkey, instead of overly fatty meat. Use 2 percent cheese and low fat sour cream. Encourage them to add some veggies like lettuce and tomatoes. Also, explain to them why you are using these ingredients, and how they are better for their health. This will allow your children to see that healthy eating is not too difficult and can also taste great. Let’s don’t forget about physical activity. The average child needs at least 60 minutes of physical activity each day. Parents should encourage children to exercise and participate in a variety of activities
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n Exercising In the Heat? According to Dr. James Muntz, an internist with The Methodist Hospital in Houston, you should
watch for the following signs and conditions: — Make sure you are sweating properly. If you stop sweating when you are exercising you are dehydrated. — If you realize your pulse rate in the morning is 10 to 15 beats higher than your normal rate, you should take the day off from exercising. Normal pulse rate is around 70-90 beats minute. — Get acclimated to the heat as you begin an exercise regimen. Start off with 15 minutes and slowly work your way up to 45 minutes or an hour. — Forget about the “no pain, no gain� mantra. Recognize warning signs and take the appropriate action immediately. — Avoid exercising between 10 a.m. and 2 p.m., the hottest part of the day. — Don’t try to diet by sweating. It will only result in water loss, not true weight loss. — Wear loose-fitting, light-colored clothing and sunscreen. n Barbecues and Picnics. For frankfurters, the best toppings are sauerkraut, good old ketchup, mustard and relish. Stay away from cheesy sauces and chili. As for burgers, make your own using the leanest beef you can find and toss in veggies such as mushrooms, onions and peppers to increase nutrients and lower the calorie content without reducing the volume. Watch out for barbecued ribs: They add up to more than 1,000 calories for six medium ribs. Just one 3.5-ounce fried chicken breast has about 250 calories, and one drumstick with skin has about 200 calories. Pasta salad? For 1 cup, depending on ingredients, you’re looking at 500-650 calories. Use 100 percent wholewheat pasta and light vinaigrette or low-calorie Italian dressing. Baked beans can be 300 calories per cup. Coleslaw can be more than 350 calories per cup. Use light or nonfat mayonnaise and make the slaw yourself. Use healthy, low-calorie marinades instead of oil and butter to flavor foods.
and sports. Most kids love to be active and play, sometimes they just need a little encouragement to do so. Urge them to put down the video games and get up off the couch to go outside and enjoy the outdoors. Remember, most of the habits they form when they’re young will likely continue into adulthood.
So there you have it, a few simple tips to help your kids have a happy and healthy summer by eating smart and being physically active. Although these routines may take a little more time and preparation from parents, the health and happiness of your child will be more than worth the extra effort.
Get yourself an Aquabilt Treadmill, drop it in your pool (It weighs less than 50 pounds) and start working out. This underwater treadmill, which was originally developed for athletes recovering from injury, offers an amazing low-impact workout. It’s non-motorized and simulates real walking motion. And since water has 12 times the density of air, resistance is greater than on a traditional land treadmill, which means that the effort and calories expended per minute are significantly greater, and results come that much more quickly. n Thirsty? We often mistake thirst for hunger, especially during the warm summer months. Don’t eat when what you really want is to drink. Always ask yourself if you are really hungry. And if you are thirsty, the best drinks are water, club soda, flavored iced coffee or unsweetened iced tea. Want something a bit stronger? Try this low-calorie drink recipe by Lisa Lillien, author of Hungry Girl Happy Hour: 75 Recipes for Amazingly Fantastic Guilt-Free Cocktails and Party Foods (St. Martin’s Griffin, 2010).
KEY LIME PIE MARTINI (makes 1 serving)
Per Serving (entire recipe, 1 martini): 129 calories; 0 g fat; 21 mg sodium; 7 g carbs; 0 g fiber; 4 g sugars; 0 g protein. Ingredients: 1 1/2 ounces lime vodka 1 ounce sugar-free caloriefree vanilla-flavored syrup 1 ounce pineapple juice 1/2 ounce lime juice 1 tablespoon Cool Whip Free, thawed Optional garnish: lime slice Directions: Combine ingredients in a glass and stir until smooth. Transfer to a shaker filled with ice. Shake thoroughly and then strain into a large martini glass. If you like, finish it off with a slice of lime on the rim of the glass. Enjoy!
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else your calculations won’t be accurate) in random locations within the irrigated area. Check the containers every 30 minutes until they average one inch. For straight-sided cans, you need only place a ruler in the container to measure water depth! When using a sprinkler, be sure to position it so you will not be watering the house or the driveway. In a vegetable garden, you may need to place the sprinkler on a small platform, so plants will not interfere. Use your sprinkler between 9 p.m. and 9 a.m. since environmental conditions will reduce evaporation during these times. Also, set a timer, so that you remember to shut off the sprinkler. Drip irrigation uses 30-50 percent less water than sprinkler irrigation. With this system, evaporation and runoff are reduced, since water is applied to the root zone. There are many different systems that can be used to water trees, shrubs, flowers, and vegetable gardens. For vegetable gardens, a soaker hose is recommended, as it is the least expensive and
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in Lee County, we were thrilled to find a valuable resource to guide us through our first year. The classes offered at The McSwain Extension Center have been informative and useful, particularly for those who are new to gardening. The project has not been without its challenges; the first big rain of the season washed out several rows of beans and peas as we learned the drawbacks of planting in what can accurately be described as a flood zone! The learning curve goes on‌and next year, some raised beds
easiest to use drip irrigation system. If you are interested in observing a drip irrigation setup, a system has been installed at the entrance of the McSwain Center. Hand watering is a low-cost, easy and efficient way to water plants. Use a spray nozzle that divides the spray into rain-sized droplets, so runoff is minimized. The goal is to apply 5 gallons of water per 10 square feet. Shrubs less than 4 feet high can be watered for one minute with a hand-held hose at a medium pressure. Increase the time by 15 seconds for each foot of height over four feet. Water is essential for proper plant growth. However, we can continue to be conservation-minded and have a beautiful garden by using proper watering techniques. Want more pertinent horticulture information delivered directly to your home computer? Subscribe to the new Lee County home horticulture e-mail list. Simply send an e-mail to mj2@ lists.ncsu.edu with subscribe leehomehort in the body of the message. You will then be a member of leehomehort@lists.ncsu. edu.
will be installed to offer additional protection for the more vulnerable areas of the garden. Planting has been ambitious, with over 60 tomato plants and 30 peppers, corn and beans, but the group has decided all excess produce will be donated to Haven House. Through this Satellite Gardening Project, we have not only reaped the benefits of organically grown vegetables, but also improved a vacant lot in the neighborhood and will help a local charity obtain much-needed food. Meanwhile, the bamboo encroaches yet again, the banana peppers are ripe for picking, and the garden calls‌
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