YOU on a Diet ( 11/01/07 - 02/29/08 )

[jezzie]

•New Thinking About Sinus Headaches

Sinus pain. Nasal congestion. Watery eyes. You've got a sinus headache, right?

Not so fast. Turns out that more than 80 percent of "sinus headaches" are really migraines. And over-the-counter pain meds, antihistamines, and decongestants are unlikely to completely relieve them.

A Real Head Case

Many people (and even doctors!) attribute symptoms like nasal congestion, runny nose, and watery eyes to sinus headaches. But the real deal is that (1) true sinus headaches are rare, and (2) these same symptoms occur in about 50 percent of migraines.

4 Questions to Ask
Do you have any of these additional symptoms?

* Is the pain on one side of your head?
* Does activity make your symptoms worse?
* Do your symptoms make you sensitive to light and noise?
* Would you describe the pain as pulsating or throbbing?

Only your healthcare provider can diagnose your headaches.

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

[jezzie]

Love Your Life: 5 Simple Steps
Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, April 2004

What really makes you happy?

As new tasks and responsibilities come into your life each year, it can be easy to lose track. Whether it's the little things in life that make you smile, or the joy of working toward a life goal, focusing on your happiness each day not only will protect your emotional well-being, but also your physical health.

Follow these simple steps to rediscover your passion for life and be healthier in the process.

1. Value your daily diversions

When you're adding items to your to-do list, don't forget the good stuff. Do you look forward to reading in bed, going out to breakfast, taking long walks, listening to music, or just sitting quietly outside? Make sure some of your favorite diversions happen every day.
Chores: Ditch 'em!
Not enough time to indulge? Consider crossing out the pesky items on your list that you keep saying you're going to do, but haven't gotten to in over a year, like alphabetizing your bills or organizing your sock drawer. Or, cross out a bigger item that is consuming much of your time but isn't enhancing your life.

2. Build your strength and independence

We all have low-energy days, but if you can resist the urge to skip your daily workout, you'll be rewarded both now and later. Try telling yourself that you need to do only 10 minutes of exercise. Once you're up and moving, it's likely that you'll want to finish your workout. Even if you can't push past the 10-minute mark on bad days, you can feel good about doing at least a little something.

Sticking with an exercise plan will help you feel good about yourself, and also strengthen your immune system and enhance your body's production of mood-boosting hormones. Keep a notebook with short summaries of how you feel after really good workouts. Refer to these notes when you need inspiration.

3. Squash your stressers

Don't let stress sap you of joy. Diffuse daily hassles by practicing stress-reduction strategies. Try taking little deep-breathing breaks throughout the day, inhaling through your nose and then exhaling slowly through your mouth. Repeating this action 3 or 4 times allows more oxygen to get into your blood stream, resulting in a greater feeling of calm.

In addition to controlled breathing techniques, progressive muscle relaxation, yoga, and massage all have been documented as effective means of reducing tension, stress, depression, and anxiety.

Taking a brisk 10-minute walk will do far more to dissipate your stress and lift your spirits than eating the sugary and salty snacks you might crave when you're feeling frantic.

4. Celebrate and share your skills

Thumb through the local newspaper or phone book and identify a school, club, or organization with whom you'd like to volunteer or participate. Not only will sharing your unique talents and expertise benefit others, but also research shows that volunteering can improve your well-being. Feeling engaged and involved in your local community is good for your emotional health. It's also an opportunity to learn some new skills, which can help keep your mind sharp.

5. Appreciate the people around you
Unwind and share a few laughs with your family or friends at least once or twice each month. The openness and trust you share with these important people can help give you the perspective you need to cope with everyday challenges.

These regular connections also will have a positive impact on your health, especially when you share a good laugh. Laughing lowers blood pressure and releases endorphins that can ease pain. Also, don't neglect relationships at work. Colleagues and co-workers can provide valuable support and keep your blood pressure under control during stressful situations.

Feeling satisfied and fulfilled with your life is an essential part of your emotional and physical well-being. As you grow to appreciate your time, your independence, your self-assurance, your skills, and your relationships, you will be amazed at just how good you feel, both in body and spirit. RA

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

[jezzie]

Asparagus Pesto Pasta
The asparagus pesto would work with any pasta or even as a sauce for pizza or potatoes.

1/2 bunch asparagus spears (about 1/2 lb), trimmed of tough ends and halved crosswise
1 handful baby spinach leaves
1 handful basil leaves
1 cloves garlic, peeled
1/2 cup freshly grated Parmesan cheese, plus more for topping
1/2 cup pine nuts, plus 2 TBS to add in whole
2 TBS. cup extra-virgin olive oil, plus more for topping
squeeze of lemon
1/4 teaspoon salt

8 ounces of dried pasta. Mix spinach pasta with regular wheat pasta for a medley of colors.

1 Bring 2 pots of water to a rolling boil, one large for the pasta and one medium sized for the asparagus.

2 While the water is heating, put the pine nuts in a single layer in a large skillet. Heat on medium heat, stirring occasionally, until fragrant and lightly browned. Remove pine nuts from pan and set aside. You will use 1/2 cup of the pine nuts for the pesto paste and 2 TBS to mix in whole.

3 Salt the asparagus water and drop the spears into the pan. Cook for only 2 or 3 minutes, until the spears are bright green and barely tender. Drain under cool water to stop the cooking. Cut the tips off, and set aside, several of the asparagus (diagonal cut about an inch from the end) to use for garnish.

4 Add the asparagus, spinach, garlic, Parmesan, and 3/4 cup of the pine nuts to a food processor. Purée and, with the motor running, drizzle in the 1/4 cup of olive oil until a paste forms. If too thick, thin it with a bit of the pasta water. Add the lemon juice and salt, taste and adjust seasoning.

When emptying the food processor bowl of its contents, hold the bottom of the bowl with one hand with a finger in the center hole, holding the blade in place and keeping it from falling out.

5 Salt the pasta water well and cook the pasta until just tender. Check the directions on the pasta package. You'll need more time for dried pasta and less for fresh. Drain and toss immediately with 1 cup of the asparagus pesto.

Serve sprinkled with the remaining 1/4 cup toasted pine nuts, a dusting of Parmesan, and a light drizzle of olive oil.

Serves 2 - 3.

[jezzie]

The Easiest Way Ever to Lose 10 Pounds!

It's weird, but few of us remember this seemingly unforgettable food fact: You can lose 10 pounds a year by cutting out 100 calories a day. Maybe it's just too easy?!?

Or maybe we just really don't know what 100 calories looks like (unless you’re talking about one of those snack packs). Enter this tip list from The Portion Teller Plan, a raved-about guide to "eating, cheating, and losing weight permanently" that's finally available in paperback.

Nutritionist and author Lisa R. Young, PhD, RD, encourages: "Instead of meticulously consulting calorie charts or obsessively checking the USDA Nutrient Database, try these simple, painless, calorie-cutting moves" -- each one eliminates about 100 calories.

The punch line: Do one a day, every day, and you'll drop those 10 pounds without doing a single other thing. Or go wild and do two a day! You'll drop 10 pounds in just 6 months without a minute of dieting. Beauteous.

No-Brainer Ways to Cut Out About 100 Calories a Day

A sampling from Lisa Young, RD

Eat only half a candy bar or energy bar (both pack a lot of calories).
Use 1 tablespoon of salad dressing instead of 2 (toss the salad really well and you won't even notice the difference).
Choose small 1-ounce pitas instead of the larger 2-ounce size.
Spread 1 tablespoon of peanut butter instead of 2 on bread or crackers.
Leave the last few bites of pasta on your plate.
Use one pat of butter instead of three on a baked potato.
Order a tall cappuccino instead of a grande the next time you visit Starbucks.

More ideas from RealAge

Scramble one egg for yourself, not two.
Make all your sandwiches open-faced -- omit the top slice of bread.
Skip the last three bites of any main course.
Snack on one fist-sized bunch of grapes, not two.
Grab five Hershey's dark chocolate Kisses instead of ten.
Choose a white wine spritzer over a 5-ounce glass of wine.
Have a 6-inch Roast Beef sandwich at Subway instead of a 6-inch Classic Steak & Cheese.
Order a small cup at Dairy Queen instead of a small cone.

Keeping your weight at a desirable level can make your RealAge as much as 6 years younger.

[jezzie]

Lemon-Garlic Marinated Shrimp
Marinating precooked shrimp in garlic- and lemon-infused oil is a simple yet elegant appetizer.

Ingredients

* 3 tablespoons minced garlic
* 2 tablespoons extra-virgin olive oil
* 1/4 cup lemon juice
* 1/4 cup minced fresh parsley
* 1/2 teaspoon kosher salt
* 1/2 teaspoon pepper
* 1 1/4 pounds cooked shrimp

Directions

1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.

Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

[Patlaf]

Jezzie, your recipes are truly mouth-watering. Is the lemon garlic shrimp recipe one or two servings?

Pat

[jezzie]

Pat: Since it's an appetizer ... I'll guess six.
I'm basing that on my consumption of almost half a pound when shrimp is my entrée.


•Go Ahead, Have Some Gravy

You don't have to go dry to be heart-healthy this holiday season.

Smother your mashed potatoes with a low-in-saturated-fat but high-in-taste Portobello Gravy instead. Your heart and your taste buds will be thankful for this rich, earthy, velvety gravy that can be made with portobello or shiitake mushrooms.

Portobello Gravy

Ingredients

* 1 tablespoon light olive oil
* 1 medium onion, finely chopped
* 2 cloves garlic, minced
* 1 1/2 cups chopped cleaned portobello or shiitake mushrooms
* 2 1/4 cups vegetable broth
* 3 tablespoons reduced-sodium soy sauce
* 1/8 teaspoon dried thyme leaves
* 1/8 teaspoon crumbled dried sage
* 1 tablespoon cornstarch
* 2 tablespoons water
* Freshly ground pepper to taste

Directions

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic; cook, stirring often, until softened, about 5 minutes. Add mushrooms and cook, stirring often, until they begin to release their juices, about 10 minutes.

2. Add broth, soy sauce, thyme and sage; simmer for 10 minutes. Mix cornstarch and water in a small bowl. Stir into the sauce and simmer, stirring often, until slightly thickened, about 10 minutes more. Season with pepper. Serve hot.

RealAge Benefit: Avoiding saturated and trans fats can make your RealAge more than 4 years younger.

[jezzie]

Sweet-and-Sour Meatballs

Ingredients

Sauce
* 2 8-ounce cans tomato sauce
* 1 small onion, minced
* 2 TBS. packed brown sugar
* 2 TBS. lemon juice
* 2 TBS.minced fresh parsley
* 1 cloves garlic, minced
* 1/2 tsp. basil
* 1/4 tsp. sage
* 1/4 tsp freshly ground pepper

Meatballs
* 1 medium-sized red potato, peeled
* 1 clove garlic
* 1 small onion, cut into large chunks
* 1 eggs
* 1/2 teaspoon Italian seasoning blend
* 1/4 teaspoon freshly ground pepper
* 1 pound ground turkey
* 3/4 pounds lean ground beef

Directions

1. To make sauce: Combine tomato sauce, onion, sugar, lemon juice, parsley, garlic, spices and pepper in a large saucepan. Simmer over medium-low heat for 30 minutes.
2. To make meatballs: Puree potato, onions, egg, Italian seasonings, garlic, and pepper in a food processor or blender until smooth. Transfer to a large bowl. Add turkey/beef and mix thoroughly. Shape the mixture into 1-inch balls.
3. Add the meatballs to the sauce. Shake to coat meatballs with sauce. Partially cover and simmer on low heat without stirring for 30 minutes. Uncover and simmer until sauce thickens, about 30 minutes longer. Shake the pot several times during cooking to avoid sticking.

[jezzie]

Cider Gravy
Make this low-fat gravy in the roasting pan while the turkey rests. Apple cider adds rich fall flavor.

Makes about 2 1/4 cups

4 cups reduced-sodium chicken broth, divided
3 tablespoons all-purpose flour
1 1/4 cups apple cider
2 tablespoons cider vinegar
1/4 teaspoon salt
Freshly ground pepper to taste

1. Remove the turkey from the roasting pan. Skim off any visible fat from the pan juices.
2. Whisk chicken broth and flour in a small bowl until smooth; set aside.
3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes.
Add the remaining 3 1/2 cups or broth. Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup.
(Discard the solids.)

[jezzie]

Squash/Mushroom Casserole

Ingredients:

* 1.5 lbs. summer squash
* 1 cup mushrooms
* 1/2 cup low fat mayo
* 1/2 cup chopped onion
* 1/2 cup chopped pecans
* 1 large egg
* 1/2 cup grated 2% cheddar cheese
* 1/4 stick butter
* Parmesan Cheese

Directions:

Slice squash and boil until tender. Drain and add butter and mash.
Preheat oven to 350°F and grease casserole dish with butter.
Spoon buttered mashed squash into bottom of casserole dish.
In a separate bowl, mix remaining ingredients except parmesan cheese.
Spread over squash layer and top with Parmesan. Bake uncovered 40 minutes.

[jezzie]

YOU Tip: Chi-Gong Your Way to Sleep

Next time you find yourself squirming like a disgruntled toddler as you're trying to fall asleep, try this relaxation and sleep-promoting move taken from chi-gong (qigong):

1.

Rub your hands together to warm them. Place your right palm over your right eye, left palm over left eye.

2.

Press the center bone above each eye with your index fingers.

3.

Press the outside corner of your eyes at the bone.

4.

Press the bottom center of your eyes on the inside of the bone.

5.

Press the inside of each eye.

6.

Use your thumbs to push where your jaw and cheekbone meet.

7.

Move to your ears and pinch along the edge of your ears from top to bottom.

8.

End the sequence with a move called "Beating the Heavenly Drum."
Tap the back of your head nine times with the palms of your hands and your thumbs resting on your neck.

[jezzie]

YOU Tip: Night-Night No-Nos

Generally, we don't like telling you not to do something -- unless it's smoking, slurping trans fats, or spending 16 hours in front of the tube. But for optimal sleep preparation, there are a few things you should avoid to increase your chance of falling -- and staying -- asleep.

One and a half hours before bed:

*No alcohol or nicotine.
*No exercise that makes you sweat (unless you're already in bed, nudge nudge, wink wink).

Three hours before bed:

*No caffeine -- that includes caffeinated beverages, food, and pills.
*No eating. This will help avoid reflux issues that can disturb sleep.
.

[jezzie]

•A Boon to Your Looks

Two long-touted sight savers could help your skin maintain that snap-back elastic quality of your youth. Know what they are?

Lutein and zeaxanthin -- two carotenoids found in abundance in leafy greens, broccoli, zucchini, and other yellow-green veggies. So dive into that spinach salad for your vision and your visage.

Carotenoid Combo

Your skin naturally produces lutein and zeaxanthin -- but getting a little extra from your diet couldn't hurt, right? Especially given the fact that when women in a study took both carotenoids as supplements, their skin reaped youthful rewards like better hydration, improved elasticity, and increased protection against harmful ultraviolet rays.

Eye on the Prize

More research is needed to confirm the role lutein and zeaxanthin play in skin health. But the fact remains that a diet high in lutein- and zeaxanthin-rich foods can help protect your peepers.

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

[jezzie]

What's in Dr. Oz's green drink?

* 1 cup spinach
* 1 cup cucumber
* 1/2 head of celery
* 1/4 inch or 1/2 teaspoon ginger root
* 1/2 bunch parsley
* 1 apple
* Juice of 1/2 lime
* Juice of 1/4 lemon

Combine in blender.

[jezzie]

Thursday's foods:

Pre-Breakfast:
2 cups half decaf with evaporated milk
raw almnds, banana

Breakfast:
old fashioned oatmeal w/cinnamon, buckwheat honey
orange

Snack:
6 oz. Vanilla soy milk, Granny Smith apple

Lunch:
whole grain pasta w/hot pepper sauce, Parmesan
salad w/ extra virgin olive oil, apple cider vinegar

Snack:
banana, 6 oz. concord grape/cranberry 100% juice

Dinner:
grilled cheddar cheese on Rudy's Organic 7 Grain w/Flax
salad w/ extra virgin olive oil, red wine vinegar

[Wolfpax24]

jezzie- have you ever done a percentage of what you eat? As far as what ratio of carbs/fats/proteins? I am curious.

[jezzie]

I paid for the personal version of Fitday and hardly ever use it.
The last time I entered my food (about a month ago) it was:

calories: 2102 - Fat: 30% - Carb: 51% - Protein: 19% - Fiber: 46 grams.


I'd say my carbs average about 55%.

I think my food choices are healthy ... but I just eat too darn much.
For example a serving of oatmeal is a half cup (before cooking) I eat 1.25 cups.

[jezzie]

•The Almighty Orange, Dissected

Orange peel, pulp, or juice: Which one has the most vitamin C?

Orange pulp wins, according to the authors of the book SuperFoods HealthStyle. The pulp has twice as much vitamin C as the peel and 10 times as much as the juice.

Code Orange: Super Stuff

Oranges are one of nature's superfoods, according to Steven G. Pratt, MD, and Kathy Matthews, authors of SuperFoods HealthStyle. Each orange packs over 60 flavonoids, 170 phytochemicals, and a healthy dose of vitamin C.

Good Stuff Keeps You Going

And all that healthy stuff in oranges may help prevent a host of health conditions, including arthritis, asthma, high blood pressure, blood clots, colds, and even cancer. Oranges have got you covered from A to Z.

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

[jezzie]

Green Bean Casserole
serves 4

Ingredients

Onion topping
* 1/2 teaspoon canola oil
* 1 large onion, thinly sliced
* 1/2 cup whole wheat breadcrumbs

Sauce and green beans

* 1 cups skim milk
* 3 black peppercorns
* 1 bay leaf
* Pinch grated nutmeg
* 1/2 teaspoon canola oil
* 1 small onion, finely chopped
* 1/2 pound mushrooms, trimmed and sliced (3 cups)
* 1 clove garlic, finely chopped
* 1/4 cup reduced-fat sour cream
* 2 Tbs. cup all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1 9-ounce package frozen green beans, (2 cups)

Directions

1. To make onion topping: Heat oil in a large nonstick skillet over low heat. Add sliced onion and cook, stirring occasionally, until very tender and golden, about 30 minutes. Set aside.
2. To make sauce: Combine milk, peppercorns, bay leaf and nutmeg in a medium saucepan and heat over low until steaming. Remove from heat, let stand for 5 minutes and strain into a measuring cup. (Discard peppercorns and bay leaf.)
3. Meanwhile, heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden, 3 to 4 minutes. Add mushrooms and garlic and cook, stirring, until tender, 3 to 4 minutes.
Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Slowly pour in the milk, whisking constantly. Bring to a boil, stirring. Reduce heat to low and cook, stirring, about 1 minute. Remove from heat. Whisk in sour cream, salt and pepper.
4. To assemble and bake casserole: Preheat oven to 425 degrees F. Spread green beans evenly over the bottom of a shallow 2-quart baking dish and pour the sauce over the top. Toss together the reserved onions and breadcrumbs in a small bowl and spread over the beans. Bake until bubbling, approximately 15 minutes.

[jezzie]

Coffee Talk: Some Surprising Health Benefits
Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, October 2005

One of the best ways to ward off chronic conditions, including cardiovascular disease, diabetes, and cancer, is to eat a diet rich in antioxidants. But many of us do not eat the recommended amounts of fruits and vegetables—considered superior sources of antioxidants.

So guess where many people are getting their antioxidants instead? Recent studies reveal coffee may be a surprising source. In fact, it is the top dietary source of antioxidants in many populations, including in the United States. Moreover, roasted coffee residues retain their antioxidant ability; it isn't lost in processing.

And there may be related benefits to this brew. Although most of the research is in the early stages, studies show that drinking coffee may be linked to some desirable health outcomes, such as:

* decreased risk of Parkinson's disease: A study revealed that men may experience up to a 40% reduction in risk by drinking as little as one cup per day. However, the effects were not observed in postmenopausal women who take estrogen replacement. In this case, coffee drinking may actually increase Parkinson's risk.
* reduced risk of type 2 diabetes: However, this reduced risk is only linked to people who drink excess amounts of coffee, which is not recommended; the risks of drinking too much coffee outweigh this possible benefit.
* decreased risk of liver cancer: Drinking coffee may be especially helpful reducing the risk of liver cancer caused by cirrhosis, a type of liver disease that causes scarring of the liver.

If coffee does have health benefits, it's not clear what they are from. Coffee contains not only antioxidants, but also caffeine and other yet-to-be researched compounds.

But even if there are clear health benefits to the brew, there are caveats. Although coffee consumption does not seem to raise the risk of cardiovascular disease, research shows that chronic consumption may increase aortic stiffness. Plus, unfiltered coffee can raise levels of blood fats, and excessive caffeine intake may be bad for people who are sensitive to caffeine. Coffee can contain anywhere from 72 to 130 milligrams of caffeine per 8-ounce serving, depending on the bean source and the brewing methods.

So there is give and take with coffee. If you don't already drink it, the recent news about antioxidants is not necessarily a reason to pick up the habit. And for people who already drink it, it's no excuse to stop eating fruits and veggies. Finally, because of the caffeine content, moderation is still the key to enjoying it healthfully.

Your best bet is to eat your fruits and veggies, and try to limit yourself to about one or two small cups—about 8-ounces—of coffee per day. That way you stay within the recommended limit of no more than 250 milligrams of caffeine per day.

[jezzie]

Tea time

If you're not a coffee drinker, there's another steamy brew with multiple health benefits and less need for moderation. The health benefits of tea are widely established and are likely due to antioxidant flavonoids, as well as possibly the caffeine.

Tea contains less caffeine than coffee, though, so you can drink more without worrying about excessive caffeine intake. Green tea can contain anywhere from 9 to 50 milligrams per 8-ounce serving while black tea typically contains between 42 to 72 milligrams per cup.

The well-established health benefits of tea include:
• decreased risk of LDL cholesterol oxidation and improved blood lipids after eating a high-fat meal, which may in part translate into reduced risk of cardiovascular disease
• decreased risk of heart attack and stroke

Regular tea drinkers might also have:
• a possible decreased risk of Parkinson's disease
• a possible decreased risk of Alzheimer's disease

Although several compounds in tea have been found to have anticancer properties in both cell and animal studies, no definitive evidence exists yet proving tea's anticancer potential in humans. Larger studies are needed to prove or disprove these findings. RA

The downside of caffeine

Caffeine may cause:
• nervous, jittery feelings
• sleeplessness
• rapid heartbeat
• increased blood pressure • stomach upset

Caffeine may not be recommended for people who have:
• overactive bladder
• heartburn
• high blood pressure
• arrhythmia
• anxiety disorder
• insomnia

[Wolfpax24]

Originally Posted by jezzie

I paid for the personal version of Fitday and hardly ever use it.
The last time I entered my food (about a month ago) it was:

calories: 2102 - Fat: 30% - Carb: 51% - Protein: 19% - Fiber: 46 grams.


I'd say my carbs average about 55%.

I think my food choices are healthy ... but I just eat too darn much.
For example a serving of oatmeal is a half cup (before cooking) I eat 1.25 cups.

I use a program that calculates it all for me.It has a databse of over 10k foods! plus I can add my own. I am trying to keep my carbs at 25% or below of my total daily calories. And I generally have anywhere from 1200-1600 cals. a day. I am trying to do a diet combo of low fat, low carb and low glycemic foods- have almost tweaked it! thx. for all these yummy recipes!