I used healthful versions of convenient grocery store items to create these quick, colorful, and tasty personal pizzas. They’re ready in less than 10 minutes!– Robin Webb, MS, LN
Serving Size: 1 personal pizza
Preparation Time: 5 minutes
Cooking Time: 4 minutes
1 whole wheat bread thin (such as Arnold Sandwich Thins Rolls)
1 cup baby arugula (tastes spicy)
or baby spinach (tastes mild)
2 tsp. prepared pesto
2 Tbsp bottled marinara sauce
1/2 cup canned, drained and rinsed cannellini beans, slightly mashed
4 thin slices of tomato
1/4 tsp dried oregano flakes
1 (19-g) slice reduced-fat provolone cheese, such as Sargento, divided
Men, take note: being physically fit can reduce your risk for certain cancers. Researchers examined nearly 14,000 middle-aged men and divided them into three fitness groups based on treadmill test results. Compared with the least fit men, those with the highest fitness level had a 45 percent lower risk of developing lung cancer and a 33 percent reduced risk for colon and rectum cancer after an average of 6 1/2 years. What’s more, even among the men who did develop cancer, fitter men were less likely to die from either the cancer or from heart disease.
Source: JAMA Oncology, published online March 26, 2015
Do you sit still for long periods of time? If so, exercising for just 30 minutes of that time each day can reduce both your weight and waistline and raise your HDL (“good”) cholesterol. That’s what researchers found when they asked 519 adults with recently diagnosed type 2 diabetes to wear activity-tracking devices for a week. Taking 20 minute breaks from sitting to perform moderate to vigorous activity led to the greatest improvements in weight and waist size, while HDL cholesterol responded better to light exercise.
Source: Medicine & Science in Sports & Exercise, published online March 6, 2015
If you have type 2 diabetes, an after-dinner workout might be your best exercise bet. Researchers studied 13 obese men and women with type 2 diabetes on three different days: During one day, they performed resistance exercise (such as leg presses, shoulder raises, and crunches) before eating a high-carb spaghetti dinner. On another day, they did the same exercises 45 minutes after the same meal. Compared with blood glucose readings on an exercise-free day, blood glucose levels were 30 percent lower when the exercise was done after eating but just 18 percent lower when exercise came before eating. The after-dinner workout also reduced triglycerides (harmful fats in the blood), whereas exercising before had no effect.
Source: Journal of Applied Physiology, published online Feb. 17th, 2015