YOU: on a Diet ( 03/01/08 - 05/31/08 )

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A Cherry of a Deal

Grab a handful of ripe sweet cherries for a healthy dose of a natural inflammation fighter.

Sweet cherries are rich in anthocyanins, compounds that occur naturally in the fruit and appear to inhibit enzymes involved in inflammation. Sweet cherries also are rich in vitamin C, a nutrient linked to reduced blood levels of inflammatory markers.

More and more studies link inflammatory processes to a host of diseases, including heart disease, cancer, diabetes, and arthritis. In addition to cherries, other fruits that provide inflammation-fighting anthocyanins include strawberries, blackberries, raspberries, and grapes.

Other nutrients that may possess anti-inflammatory properties include flavonols in dark chocolate, apples, and tea; and omega-3 fatty acids in wild salmon, fish oil, flaxseed, and walnuts.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

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Beneficial Bugs

Yogurt fortified with healthy bacteria may help you ward off certain illnesses.

In a recent study, researchers gave workers a daily dose of either Lactobacillus reuteri, a type of beneficial bacteria, or a placebo for 80 days. Only about 10 percent of workers who took L. reuteri came down with a respiratory or gastrointestinal infection that caused them to miss work; more than 26 percent of the workers who took the placebo fell ill.

Beneficial bacteria inhabit your intestines, preventing infection by harmful bacteria and aiding in digestion. Antibiotic use or bouts of diarrhea or vomiting can disrupt the balance of intestinal bacteria, leaving you more vulnerable to illnesses.

Lactobacillus reuteri, a type of beneficial bacteria, may help prevent harmful bacteria from colonizing in the gastrointestinal tract and enhance the function of immune cells that combat viral infections.

Not all kinds of yogurt contain L. reuteri. Read yogurt labels carefully.

RealAge Benefit: Protecting your immune system can make your RealAge as much as 6 years younger.

[jezzie]

All About YOU: Stand Up Straight

One of the easiest ways to strengthen your abdominal muscles -- and support your back -- is through good posture.

You may feel like you're already standing straight, but in reality, most of us stand like the Leaning Tower of Pisa. Practice good posture by bringing your head and neck back. The key element is breathing in to tighten your gut. That's the component that lifts your chest and will give you Marine-like posture.

Sometimes the smallest changes in your life can lead to the biggest results.

Sucking in your gut while you do crunches, or even when you take the elevator, is a good example. It helps your body not only look younger -- by skimming a couple of inches off your middle and adding them to your lungs/chest -- but it also helps your body get stronger, because you're engaging your abdominal muscles.

Here are the five steps to perfect posture:

1. Pull your shoulder blades back slightly toward each other and down away from your ears.
2. Lift your chest up and out.
3. Pull your head back just enough to keep it in line with your spine.
4. Position your pelvis or hips to create or maintain a natural arch in your lower back.
5. Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

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For years the assumption of the medical community has been that you could live maybe 50 percent longer if you avoid the big killers like cancer and heart disease.

As it turns out, this isn't what happens.

To add serious years to your life -- and life to your years -- you have to lower your risk for all diseases. And the only way to do that is to slow your rate of aging at the cellular
level.

By slowing the aging of our cells while simultaneously preventing disease, we can enjoy not only a higher quality of life but a much longer one as well.


It All Adds Up to a Younger YOU

You've made a decision to stay young. Smart choice. Now you need a plan to make it happen. Not some rigid, hard-to-follow manifesto, but simple steps that, when combined, add up to a more vibrant and healthier YOU.

But you have to commit to doing these things every day. Yes, that includes weekends. Below is a rundown of four daily to-dos.

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5 Minutes . . .
. . . of meditation, every day. Focused quiet time and nose breathing each day can help you manage chronic stress and its aging effects. How? When air flows through your nostrils, nitric oxide -- the feel-good substance that's found in your nasal cavity -- gets fuel-injected into your system.

This helps dilate your arteries so that your blood keeps moving as if it's on an empty country road rather than on an L.A. freeway.

A Couple Handfuls . . .
. . . of walnuts, every day. Have six before lunch and another six before dinner to provide the omega-3 fats you need to strike the best nutritional ratio -- not only to boost your immunity but also to keep inflammation in check.

Other ideas: Buy omega-3-enriched eggs; eat fish such as cod, halibut, and trout; or try chia seeds.

A Few Cups . . .
. . . of green tea, every day. Because the leaves are young and haven't been oxidized, green tea has up to 40% polyphenols -- natural chemicals with potent antioxidant properties that are greater than even vitamin C.

Just don't add milk: The casein in milk cancels out the beneficial effects.
.

[jezzie]

A Brew for Your Brain

Green tea is not only good for your body, but it also may be good for your brain.

In a study, older people who drank at least 2 cups of antioxidant-rich green tea per day were about 50 percent less likely to develop cognitive impairment compared to the people who drank 3 or fewer cups per week.

Exercising regularly and keeping your brain busy with puzzles, books, and problem solving are other good ways to stay sharp.

Correct water temperature and steeping time are important when making a flavorful cup of tea. Black and herbal teas should be prepared with boiling water and steeped for 4 to 6 minutes.

However, these conditions are too harsh for delicate green tea and may affect the flavor and potency. When preparing green tea, heat water to approximately 160-180 degrees Fahrenheit.

If you don't have a thermometer, just bring the water to a boil and then remove it from the heat source for about a minute. Pour the water over your green tea bag or leaves and steep for 2 to 3 minutes, the optimal infusion time for this kind of tea.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

[jezzie]

Pre-Breakfast:
2 cups two thirds decaf with almnd and evap. milk
almnds, banana

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Mineola orange

Pre-Lunch:
walnuts, snflwr, pmpkin seed mixture
5.5 oz. V-8 juice

Lunch:
Healthy Harvest rotini in Classico hot sauce
mixed grns, red pepper in ext vir olv oil & apple cider vineg

Pre-Dinner:
organic plain yogurt w/pineapple added

Dinner:
Quinoa and black beans, Spinach Sauté (garlic and parmesan)

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Pre-Breakfast:
2 cups of two thirds decaf with almnd and evap. milk
walnuts, stalk of celery w/hummus

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Cara Cara orange

Pre-Lunch:
5 squares 75% Endangered Species dark chocolate
5.5 oz. V-8 juice

Lunch:
Healthy Harvest rotini in Classico hot sauce w/parmesan
mixed leafy greens in ext virg olv oil & apple cider vingr

Pre-Dinner:
organic plain yogurt w/mashed banana
6 rosemary/olive oil whole grain crackers with 2% cheddar

Dinner:
baked salmon
steamed broccoli, Italian zucchini, summer squash

[jezzie]

Pre-Breakfast:
2 cups two thirds decaf with almnd and evap. milk
walnuts

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Cara Cara orange

Pre-Lunch:
snflwr, pmpkin seed, wasabi edamame mixture
5.5 oz. V-8 juice

Lunch:
Healthy Harvest rotini in Classico hot sauce
mixed grns, red pepper in ex vir olv oil & apple cdr ving

Pre-Dinner:
organic plain yogurt w/mashed banana added
6 rosemary/olive oil Triscuits with hummus

Dinner:
tomato soup
grilled swiss on Rudy's organic 7 grain w/flax bread

[jezzie]

A Quick Way to Spoil the Health Benefits of Fish

Yes, eating omega-3-rich fish is a great way to reduce your risk of stroke. But not if you order the Friday fish fry!

In fact, eating fried fish actually raises your risk of stroke. So ask the kitchen for broiled or baked -- and no butter. You'll be glad you did, for these two reasons.

Tipping the Scales

One, fried foods are typically high in trans fats. The other reason to steer clear of the fryer? Fried fish can skew the balance of omega-6 and omega-3 fats in your diet -- and that's not good. Read why the right omega-6 to omega-3 ratio is so important to your health.

Fish Favorites

For high-omega-3, low-mercury fish, choose baked or broiled salmon, trout, or pollock, or try herring or sardines. Read this tip to learn which fish you should steer clear of.

RealAge Benefit: Eating nonfried fish three times a week can make your RealAge up to 3 years younger.

[jezzie]

Baja-Battered Fish
This recipe is a more healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

Ingredients

* 3/4 cup beer, preferably lager or pilsner
* 1/3 cup all-purpose flour
* 1/4 cup whole-wheat pastry flour
* 1/4 teaspoon dried oregano
* 1/4 teaspoon dry mustard
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon freshly ground pepper
* 1 pound tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
* 3 tablespoons canola oil, divided

Directions
1. Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish.
Add fish, turning to coat all sides.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side.

3. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining
1 tablespoon oil. Serve immediately.

[jezzie]

Beer-Battered Tilapia with Mango Salsa
Lovers of fried fish get the taste without all the calories in this recipe. Seasoned whole-wheat flour improves the usual fish-and-chips batter. A good pilsner or lager makes this dish taste best.

Ingredients

* 3 tablespoons whole-wheat flour
* 2 tablespoons all-purpose flour
* 1/4 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon garlic powder
* 1/2 cup beer
* 1 pound tilapia fillets (about 3), cut in half lengthwise
* 4 teaspoons canola oil, divided
* Mango Salsa (recipe follows)

Directions
1. Combine whole-wheat flour, all-purpose flour, cumin, garlic and cayenne in a medium bowl. Whisk in beer to create a batter.

2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side.

3. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa.

[jezzie]

Mango Salsa
While this quick, tropical salsa goes perfectly with Beer-Battered Tilapia, it also complements chicken, pork or other mild white fish.

Ingredients

* 1 each ripe mango, diced (1 1/2 cups) (see Tip)
* 1/4 cup finely chopped red onion
* 2 tablespoons lime juice
* 2 tablespoons rice vinegar
* 1 tablespoon chopped fresh cilantro

Directions
1. Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl. Let stand for 15 minutes; stir before serving.


RECIPE TIPS:
To cut a mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.

[jezzie]

Macaroni with Mushrooms

INGREDIENTS

* 1 (8 ounce) package dry pasta
* 3 Tbs. olive oil
* 1 clove garlic, finely chopped
* 1 pound button mushrooms, sliced
* freshly ground black pepper to taste
* 2 teaspoons butter
* 1 1/2 teaspoons chopped fresh parsley
* 1/4 cup grated Parmesan cheese

DIRECTIONS

1. Bring a large pot of lightly salted water to a boil. Place the penne pasta in the pot, cook for 7 to 9 minutes, until al dente, and drain.
2. Heat 3 Tbs. oil in a large skillet over low heat, and cook the garlic and mushrooms until mushrooms are tender. Season with pepper, and mix in the butter.
3. In a large bowl, toss the cooked pasta and the mushroom mixture. Sprinkle with Parmesan cheese and garnish with parsley to serve.

[jezzie]

Quick Tomato Soup for One


Ingredients

* 1/2 tomato
* 1/4 white onion
* 3/4 cup tomato-vegetable juice cocktail
* Tobasco sauce to taste

Directions

1. In a food processor or a blender, puree the tomato and onion.
Transfer the mixture to a small saucepan.

2. Stir in the vegetable juice and season to taste with Tobasco sauce.

3. Bring to a boil and then let simmer for about 10 minutes.
Serve topped with your favorite cheese.

[jezzie]

Acorn Squash with Apricot Preserves


INGREDIENTS

* 1 acorn squash, halved and seeded
* 2 teaspoons butter
* pepper to taste
* 3 tablespoons apricot preserves

DIRECTIONS

1. Preheat oven to 400 degrees F (200 degrees C).

2. Place squash halves cut side down in a baking dish. Fill the dish with water to the depth of 1/4 inch.
Bake 40 minutes in the preheated oven.

3. Remove squash from oven, and set the oven to broil. Turn squash cut side up in the dish, and season lightly with pepper.

4. Place 1 teaspoon butter and 1 1/2 tablespoons apricot preserves in each squash half. Return to oven,
and broil 5 minutes, or until butter is melted and squash is lightly browned.

[jezzie]

Baked Asparagus with Balsamic Butter Sauce

INGREDIENTS

* 1 bunch fresh asparagus, trimmed
* cooking spray
* pepper to taste
* 2 teaspoons butter
* 1 tablespoon olive oil
* 2 teaspoons soy sauce
* 1 teaspoon balsamic vinegar

DIRECTIONS

1. Preheat oven to 400 degrees F (200 degrees C).

2. Arrange the asparagus on a baking sheet. Coat with cooking spray,
and season with pepper.

3. Bake asparagus 12 minutes in the preheated oven, or until tender.

4. Melt the butter in a saucepan over medium heat. Remove from heat,
and stir in soy sauce and balsamic vinegar.

5. Pour over the baked asparagus to serve.

[jezzie]

Cheesy Creamed Spinach

INGREDIENTS

* 1 (10 ounce) bags clean fresh spinach, roughly chopped
* 1/2 cup half & half
* 2 teaspoons butter butter
* 2 teaspoons olive oil
* 2 teaspoons minced garlic
* 1 tablespoons minced white onion
* 2 slices shredded provolone cheese
* 1/4 cup freshly grated Parmesan cheese
* pepper to taste

DIRECTIONS

1. Heat a large skillet over medium-high heat. Add spinach and cook until wilted, stirring constantly.
Remove from the skillet and drain in a colander. Try to squeeze out as much liquid as possible.
2. Melt the butter in the skillet over medium heat. Add garlic and onions; cook and stir until tender, about 5 minutes. Add the spinach and stir in the half and half.
3. Sprinkle in the provolone cheese and stir to melt and coat the spinach. Once the provolone has melted, stir in the Parmesan cheese and continue to cook and stir until thickened.
4. Season pepper and serve hot.

[jezzie]

Thai Pineapple Fried Rice

2 tablespoons oil
1 teaspoon finely chopped garlic
2 spring onion chopped
1 cup pineapple pieces
2 tablespoons raisins soaked in a little water
1 teaspoon red chili powder
1/2 teaspoon freshly ground black peppercorns
2 cups steamed rice
1 tablespoon soy sauce
a pinch of sugar
fried cashew nuts to garnish

1. Heat the oil. Add the garlic and fry briefly till soft. Next add the chopped spring onions, pineapple pieces, and raisins. Continue stir-frying on medium heat for about 2 minutes or till the onions are transparent.
2. Mix in the rest of the ingredients and toss well on medium heat for about 2 minutes.

Garnish with fried cashew nuts.

TIPS:
* Rice should be cooked such that the grains are firm, well-separated and not overcooked.
* It is best to prepare the rice in advance. This helps in separating the grains.

[jezzie]

8 Frozen Entrees When You Need a Fast-Food Fix

It's a given: Life is going to hand you a certain number of days so crazed that high-speed takeout seems like the only dinner option.

The hitch? The only people who know less than restaurant chefs when it comes to portion control are the stressed-out and starving. (You know the feeling: You deserve to supersize something after the day you've had.)

The fix? Stock your freezer with healthier versions of your fave takeout treats -- ones that are delicious enough to keep you driving right past the fast-food palace. Honest, they exist. Just check this list, tested by a bunch of tough-to-please tasters.

PIZZA: Lean Cuisine Brick Oven Style Roasted Garlic Chicken Pizza
Here's a great way to soothe pizza cravings without worrying about the two-slice cutoff! The flatbread crust is topped with creamy garlic sauce, chicken, and cheese. And it crisps up perfectly in the microwave.
340 calories, 7 grams fat (2 grams saturated), 49 grams carbohydrate, 670 milligrams sodium, 2 grams fiber, 20 grams protein

ENCHILADAS: Amy's Light in Sodium Black Bean and Vegetable Enchiladas
Dig into two corn tortillas filled with black beans, corn, zucchini, tofu, and bell peppers, all covered in mild enchilada sauce. Note that there's a low-sodium version of this meal: 380 milligrams versus 780 milligrams in the regular version. Smart. High-salt hits are hard to avoid in most frozen food, so take advantage.
320 calories, 12 grams fat (1 gram saturated), 44 grams carbohydrate, 380 milligrams sodium, 6 grams fiber, 10 grams protein

BURRITO: Cedarlane Low Fat Beans, Rice & Cheese Style Burrito
This almost sounds too healthful to be fun, but even our burrito junkies loved this dish of pinto beans, soy cheddar cheese, tomatoes, and organic brown rice wrapped in a warm wheat tortilla. For extra zing, top it off with your favorite salsa.
260 calories, 1 gram fat (0 gram saturated), 48 grams carbohydrate, 490 milligrams sodium, 7 grams fiber, 13 grams protein

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PANINI: Lean Cuisine Chicken, Spinach & Mushroom Panini
Okay, it's not quite the same as the corner bistro's, but a little perspective here: Eating just half of Panera Bread's Frontega Chicken Panini would cost you 400 calories, 16 grams of fat, and 1080 milligrams of sodium! This is faster, cheaper, much healthier, and surprisingly satisfying.
320 calories, 7 grams fat (2.5 grams saturated), 41 grams carbohydrate, 660 milligrams sodium, 5 grams fiber, 22 grams protein

THAI NOODLES: Seeds of Change Spicy Thai Peanut Noodles
You don't have to be a nutritionist to figure out that large servings of noodles drenched in peanut sauce are hazardous to your waist. Not these. The linguini is made with healthy semolina wheat flour, and there's plenty of zippy ginger-peanut sauce flavoring the noodles, veggies, and tofu (done just right -- nice and firm).
350 calories, 9 grams fat (3 grams saturated), 620 milligrams sodium, 51 grams carbohydrate, 5 grams fiber, 17 grams protein

RAVIOLI: Lean Cuisine Butternut Squash Ravioli
This indulgent-tasting dish features pillowy squash ravioli with a creamy pumpkin-like filling, surrounded by yellow and orange carrots, snap peas, and chopped walnuts, all covered with a light cream sauce. Bonus: It gives you almost all the vitamin A you need for the whole day.
350 calories, 9 grams fat (3 grams saturated), 56 grams carbohydrate, 660 milligrams sodium, 6 grams fiber, 13 grams protein

MAC 'N' CHEESE: Smart Ones Three Cheese Macaroni
Every now and then, you need a taste of your favorite childhood dish. If mac and cheese is yours, this one will soothe your inner 5-year-old's needs for just 300 warm, creamy calories.
300 calories, 6 grams fat (2.5 grams saturated), 48 grams carbohydrate, 570 milligrams sodium, 3 grams fiber, 14 grams protein

SOMETHING DIFFERENT: Kashi Lemongrass Coconut Chicken
A delicious bowl of tender snow peas, carrots, broccoli, and grilled chicken breast on a bed of seven whole grains that are flavored with a lemongrass-coconut sauce -- this meal smells almost as good as it tastes.
300 calories, 8 grams fat (4 grams saturated), 38 grams carbohydrate, 680 milligrams sodium, 7 grams fiber, 18 grams protein

One more thing that's great about these freezer finds: Avoiding saturated and trans fats can make your RealAge up to 4 years younger.

[jezzie]

Coffee Graduates to Health Food Status

Your favorite morning brew has a surprising new perk.

Good news for the 80 percent of Americans who down an average of 3.2 cups of java a day: Your liver loves it. And because the liver is your body's vital detox center, that's a big health plus.

It's not the caffeine. Apparently, it's the antioxidants or other compounds in coffee that keep your liver humming. So if you were just thinking you could do with a cup of joe, go for it.

The liver is a major multitasker. It's a housekeeper: It filters toxins from the blood, cleaning pollutants, alcohol, useless residues, nicotine, and other garbage out of the body.

It's also a stock clerk: It keeps extra carbohydrates on hand and releases them when blood sugar levels are low, plus it warehouses fat-soluble vitamins A, D, E, and K for future use. It's a body builder, too: The liver makes proteins to build muscles, and it produces bile, which is needed to digest fat.

Evidence that coffee takes some stress off the liver was discovered when scientists determined that coffee lovers have fewer liver enzymes in their blood than do coffee shunners -- and that's a good thing. Liver enzymes are an indication of liver damage.

What's more, coffee's protective effect was even more pronounced in moderate to heavy drinkers, even though alcohol can be particularly taxing on the liver (however, there's no way coffee can make up for the damage that long-term heavy alcohol consumption does to the liver).

Ready for a refill?

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

[jezzie]

Making a Conscious Effort

People who have practiced meditation for many years exhibited increased gamma brain wave activity in a recent study. Gamma waves represent brain activity involved in attention, learning, and memory. Help your mind stay nimble by taking a meditation course or boning up on meditation with a book.

There are many schools of meditation. Beginners may want to learn about meditation through classes, DVDs, or books.

For a quick start on your own, try sitting quietly and focusing on a soothing thought, word, or image while you remain still and breathe deeply. Whenever your mind strays, note the thought or sound that drew your attention, but then gently bring your mind back to your original focus. After 20 minutes, you may begin to feel some of the benefits of meditation.

Studies show that regular meditation may reduce heart rate, blood pressure, respiration, depression, stress, and anxiety.

Now, a new study reveals that long-term practitioners of Buddhist meditation exhibit increased gamma brain wave activity, a type of brain wave associated with enhanced focus, concentration, learning, and memory.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.