From the Editior

I hope you all did some type of exercise over the weekend. Even if you just do my 10 minute workout (see the last issue, #6) every other day you will start to notice you are stronger and have more energy. Today's recipe is really great, its one of my favorites. Today's tip gives us an overview of some of the ways our psychology can affect our health.
I want to hear from you. Are you finding this newsletter helpful? Is there something that you would like to see? Send me a letter at my personal email: jtreischutz@hotmail.com
-Jason Reischutz, Editor

Jasons Recipe For the Day

This recipe is really quick, easy, and inexpensive. It is totally balanced and provides all 9 essential amino acids. I think that it is important that you do not have to eat any weird recipes. This is one that you can give your spouse or children and they won't even know that it's good for them. It is also very versatile. Think for a moment how many different types of beans and rice you could try and you could eat this recipe every day for a month and not have the same thing. If you have some left over I like to put this in a wrap for lunch.

2 cups of cooked brown rice. This is also good with long grain rice or any other type of rice. Brown rice is good because it has not had all the nutrition bleached out of it like white rice.

1 ½ cups of salsa. Use packaged or follow my recipe from Issue #6. Tomatoes and onions and the spices in salsa are loaded with antioxidants.

1 teaspoon chili powder. Chili powder increases your metabolism

1 15-ounce can of black beans, not drained. Also you can use almost any type of canned beans; red kidney beans are excellent too.

1 7-ounce can of corn or 1 cup of frozen corn. I like frozen corn because it's always fresh and you can use just what you need.

2 ounces of low fat cheddar or Mexican cheese. I like the shredded kind for cooking because it is less work.

2 tablespoons of chopped black or green olives. Optional but olives are really good for you. People who eat diets rich in olives have less heart disease and cancer.

In a casserole dish mix rice, salsa, chili pepper, beans and corn. Top with cheese and olives. Microwave (about 12 minutes) or bake until cheese it melted and ingredients are warm.

Health Tip of the Day

If you are reading this that is a good sign. It means that you are concerned about your health and doing something about it. I want to discuss the mental aspect of health. Did you know that when you are under stress your body produces hormones that make you fat? One is called cortisol it causes you to store fat in your thighs and belly. So it is important to pay attention to our mental status. Let me ask you a question, do you eat only when your are hungry? If you like me you eat when you are nervous or lonely or depressed. Eating makes us feel good and there is nothing wrong with that. What gets us into trouble is what we eat at these times. We usually go for junk food and eat much more than the recommended serving size. Have you ever just eaten 2 Oreos? Probably not but that's the serving size. So next time you are reaching for some comfort food reach for something good like fruit or fresh veggies. I like to cook more dinner than we eat so I will have healthy leftovers on hand when I need a snack. Which brings me to another point, shopping. You know what foods are junk, why do you buy them in the first place? If you buy things you will eat them. Some of you may say I have to buy that junk for my kids/ spouse. Well, you know what, your kids don't need that junk either, they will complain at first but if you give them healthy alternatives that taste good (like these recipes) they will soon forget about that junk. When you start eating healthy snacks you will avoid the guilt that you feel after you binge on junk.
Above I mentioned that stress causes your body to retain fat in the next issue I will give some tips on managing your stress in healthy ways. Your homework is to read the serving sizes on you favorite junk foods and then compare that to how much you actually eat. Then when you go to the store do not buy any junk. If it's not in your house you will not have to eat it, and you won't feel guilty later.

Contact

Please direct Email to:

weightlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605