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

[jezzie]

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.

[jezzie]

Blood Sugar, Spice, and Everything Nice

It's great on french toast. It's lovely in apple pies, oatmeal, and eggnog. And now, it may be good for your blood sugar, too.

Give up? It's cinnamon. People with diabetes who eat three-eighths of a teaspoon a day enjoy better blood sugar levels after a little over a month. Here's what else will get your blood sugar under control.

It's In Your Blood

How does cinnamon work its magic? Researchers aren't sure yet. It's possible that something in cinnamon helps make insulin receptors more sensitive. But more research is needed before doctors recommend it as a mainstay of diabetes treatment.

Still, there are lots of other ways to help stabilize your blood sugar levels and keep type 2 diabetes at bay.

True Diabetes Dashers

* Change the way you eat. A balanced, moderate diet is key to preventing and controlling the disease.
* Find your workout soul mate. Regular exercise helps improve your blood sugar profile.
* Trim -- just a little. Losing as little as 5 to 10 percent of your body weight could help lower your risk of type 2 diabetes by 58 percent! And maintaining a healthy weight helps control the disease if you already have it.

Did You Know?

To thwart diabetes, you don't have to give up bread. Just eat the right kind.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

•Honey Bee Good

About to sweeten your tea with honey? What kind? It matters.

Until recently, if you asked a nutritionist about the pros and cons of, say, lightly processed "raw" sugar versus honey, table sugar, brown sugar, molasses, fructose, or maple syrup, you'd hear this exasperated chant:

"Sugar is sugar is sugar."

No longer.

Several studies have found that buckwheat honey -- dark, rich, and malty -- has an unusual number of age-fighting antioxidants in addition to serious sweetening power.

Okay, we know you probably don't have a yellow-capped squeezy bear of buckwheat honey in your pantry. But the next time you're in a natural-foods grocery or specialty market, pick up a jar.

Although several types of honey have some antioxidant effects, researchers have pronounced buckwheat honey far and away the star.

And buckwheat itself (think pancake mixes, Japanese soba noodles) is being investigated as a "functional food," thanks both to its high levels of protein, fiber, and minerals, and its lab-tested ability to reduce body fat and cholesterol and even prevent gallstones.

So the next time you're making yourself a cuppa, try sweetening it with something that's got a lot more going for it than sugar's empty calories.

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

[jezzie]

Thursdays Menu

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

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

Pre-Lunch:
Kashi honey/almond/flax bar
grn. tea w/lemon, orange blossom honey

Lunch:
Healthy Harvest rotini in Classico hot sauce, parmesan
Granny Smith apple

Pre-Dinner:
organic plain yogurt with pineapple
5.5 oz. V-8 juice

Dinner:
spicy brown rice and beans, leftover sauteed zucchini

[jezzie]

Fridays Menu

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

Breakfast:
one fried egg
oatmeal with raisins and buckwheat honey
Cara Cara orange

Pre-Lunch:
banana
grn. tea w/lemon, orange blossom honey

Lunch:
grilled swiss cheese on WW tortilla
5.5 oz. V-8 juice

Pre-Dinner:
organic plain yogurt with pineapple added

Dinner:
baked salmon, green beans, Granny Smith apple

[jezzie]

Saturdays Menu

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

Breakfast:
one fried egg
oatmeal with raisins and buckwheat honey
Mineiola orange

Pre-Lunch:
sunflower seeds
banana
4 oz. Concord grape/cranberry 100% juice

Lunch:
Crockpot Chicken Casserole
vanilla hazelnut tea w/vanilla soy milk

Pre-Dinner:
organic plain yogurt with pineapple added
5.5 oz. V-8

Dinner:
thick vegetable soup

[jezzie]

Crockpot Tuna (or Chicken) Casserole

Ingredients:

1 lg. can of tuna fish (or chicken), packed in water, drained
1 can cream of mushroom soup
4 oz can sliced mushrooms
13 oz Healthy Harvest penne rigata
1.5 cups water, more or less as needed
pepper to taste

Place ingredients in your crockpot and cook on low until noodles are soft,
about three - three and a half hours.

You can also add chopped onions and substitute the soup with a healthier
version.

When I made this I garnished it with chopped black olives.

[jezzie]

Vegetarian Crockpot Stew

Ingredients:

1 small eggplant - chopped
1 zucchini - chopped
1 onion - chopped
2 cloves garlic - finely chopped
3 large tomatoes - chopped
1/2 4 oz. can tomato paste
2 cans garbanzo beans - (14 oz.) drained/rinsed
1 tsp oregano
1 tsp basil
1 tsp rosemary
Freshly ground black pepper
1 can artichoke hearts packed in water - (14 oz.) drained/quartered
1 package whole grain blend noodles - cooked
Crushed red pepper flakes - to taste

Add all ingredients except for noodles to the crock pot and stir well.
Cook on low for 7 hours. Serve over the cooked noodles. 4 Servings.

[jezzie]

Pulled Chicken

Ingredients

* 1 8-ounce can reduced-sodium tomato sauce
* 1 4-ounce can chopped green chiles, drained
* 3 tablespoons cider vinegar
* 2 tablespoons honey
* 1 tablespoon sweet or smoked paprika
* 1 tablespoon tomato paste
* 1 tablespoon Worcestershire sauce
* 2 teaspoons dry mustard
* 1 teaspoon chili powder
* 1/4 teaspoon salt
* 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
* 1 small onion, finely chopped
* 2 cloves garlic, minced

Directions
1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, chili powder and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low 5 - 6 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well
and serve with toasted whole wheat English Muffins.

[jezzie]

Quinoa Pilaf

Ingredients:

* 1 c quinoa
* 1/2 cup celery chopped small
* 1/2 c. raw cashews
* 2 Tbls olive oil
* crushed garlic clove
* 1/2 tsp thyme leaf
* 1/4 tsp turmeric
* 1/2 tsp gr. coriander
* 1/2 tsp cumin
* 1/4 tsp dried ginger
* 1 3/4 cup water
* 1/4 c. minced parsley or cilantro
* fresh ground pepper

Directions:

Heat olive oil on medium in a 3 qt saucepan or saute pan
Add celery, garlic and cashews. Stir fry until cashews are golden
Add the rest of the spices except for the parsley. Add the quinoa and stir until dry.

Slow Cooker or Crock Pot: Transfer all to preheated slow cooker or crockpot, add boiling water, cover
and cook 1 - 2 hours on low.
Stove Top: Add 1 3/4 c. water, bring to a boil, cover, and simmer 15 - 20 minutes, or until all the water
is absorbed.
Stir in the chopped parsley or cilantro, fresh ground pepper, and serve.

[jezzie]

Quinoa With Toasted Almonds and Dried Cranberries

Ingredients:

* 1 cup quinoa
* 1/2 cup sliced blanched almonds
* 1 veggie cube
* 1 1/2 cups boiling water
* 1/4 tsp salt
* 1 cinnamon stick
* 1/2 cup dried cranberries

Directions

On medium heat, stir and toast the sliced almonds until golden
Remove from pan
Stir and toast the quinoa until dry and turning color
Transfer toasted quinoa, toasted almonds, and cranberries to 2 qt saucepan
Add boiling water, veggie cube, salt, and cinnamon stick
Bring back to boil
Cover, turn the heat to simmer, cook for 20 minutes
Remove from heat and allow to sit five minutes with lid on
Fluff gently with a fork and serve.

[jezzie]

Crockpot Stuffed Zucchini

Ingredients:

2 large zucchini, ends trimmed, halved lengthwise
2 Tbs. olive oil
2 large cloves of garlic minced
2 shallots minced
1 large ripe tomato chopped
1 15 oz. can of white beans, drained and rinsed
1/2 cup pine nuts toasted
2 Tbs. minced fresh parsley
2 Tbs. minced fresh basil

Scoop out zucchini leaving 1/4 " of flesh. Chop pulp.

Cook shallots, garlic, chopped zucchini in 1 Tbs. olive oil for 10 min. on med. heat.
Stir in tomato, beans, pine nuts, seasonings and stir well.

Fill zucchini shells with mix and place in slightly oiled slow cooker. Drizzle the remaining
olive oil on top.

Cover and cook on low 3.5 hours.

[jezzie]

Easy Crockpot Chicken/Bean Stew

INGREDIENTS:

* 1 1/2 lbs chicken tenders(or boneless breasts), cut in 3/4-inch pieces
* 1 can (15 oz) diced tomatoes, undrained
* 1 can (4oz) sliced black olives
* 1 can (15oz) pinto beans
* 2 Tbs. chili powder
* 1 Tsp. cayenne powder
* 1 cup frozen corn
* 1 medium onion, coarsely chopped
* 16 oz. vegetable stock

PREPARATION:

Combine all ingredients; cover and cook on LOW 7 hours.

During the last 60 minutes add 1.5 cups brown rice.

Serves 4.

[jezzie]

3 Bone Builders

Brown rice contains one of the best kept secrets of bone health: magnesium.

Yes, calcium is still key when it comes to keeping bones strong. But magnesium -- something lots of older adults don’t get enough of -- is another bone builder your body needs. And brown rice is a great source.

For optimal bone health, RealAge experts recommend the following daily amounts for healthy people:

* Calcium: 1,200 milligrams (mg) of calcium per day (broken up into three doses a day)
* Vitamin D: 400 international units (IU) per day (as a supplement) if you’re under age 70
or 600 IU per day if you’re over age 70
* Magnesium: 400 mg per day for women and 333 mg per day for men

More Foods for Your Frame

Soy lovers also get a good amount of magnesium, but if tofu isn’t your thing, opt not only for brown rice but also for spinach and other green leafy vegetables; salmon; fortified cereals; whole-wheat pasta; oatmeal; and cashews.

RealAge Benefit: Adequate magnesium intake -- 400 mg per day for women, 333 mg per day for men -- can make your RealAge as much as 0.9 years younger.

[jezzie]

Think Fast: Snack on This

For speedier afternoon thinking, which snack should you choose -- a ripe banana or a chunk of cheddar cheese?

Go for the banana. Why? High-carb/low-fat foods test better than low-carb/high-fat diets when it comes to giving you a mental edge.

Combo Effect

Both low-carb/high-fat and high-carb/low-fat diets appear to perk up people’s moods, but when it comes to things like brain processing speeds, high-carb/low-fat foods beat others to the punch.

Makes sense. Carbs are a critical source of the type of energy that brains need to perform. Fat, on the other hand (especially saturated fat), seems to bog down the mind.

Go Bananas

Need more reasons to eat bananas? Besides making your wits quicker, they’ll also:

* Provide you with a healthy dose of vitamin B6, a nutrient credited with helping fend off Parkinson’s disease
* Reduce your risk of kidney cancer
* Help keep your blood pressure steady because they’re full of potassium

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]

Eat Bread, Fight Diabetes

Not just any bread. Eat the hearty whole-grain breads -- and cereals, pastas, pilafs, et al. -- that heart experts are so high on.

Not only are whole-grain foods much more nutritious and fiber-rich than processed white-flour products, but a new study shows they may help fight factors that can lead to diabetes, from blood sugar spikes to overeating. If you're even remotely at risk for diabetes, aim for about 6 servings of whole grains daily.

Whole grains are crammed with fiber, B vitamins, and minerals (selenium, magnesium, potassium, phosphorous, manganese, iron, and zinc).

This potent combination of nutrients helps regulate blood sugar and insulin, curb appetite, control cholesterol, and lower homocysteine, a substance strongly linked with heart disease, according to a major new study of almost 1,000 men and women.

No wonder nutritionists have been chanting the whole-grain mantra for years. But now diabetes experts are chanting along with them.

RealAge Benefit: A diet that includes 6 servings of whole grains per day can make your RealAge up to 4 years younger.

[jezzie]

The Most Pleasing Thing About Peas

Like the princess and the pea, your body also notices the tiny green seeds. But in a good way. How? By getting stronger against strokes.

That's because peas are chock-full of folate, a mighty B vitamin known to lower blood levels of a stroke-promoting compound.

Heard About Homocysteine?

Both natural folate and the synthetic kind (folic acid) found in supplements and fortified foods help lower homocysteine levels in the blood.

That's a fine thing, because researchers suspect that too much of the substance might encourage "bad" cholesterol to oxidize and contribute to artery-blocking (read heart attack- and stroke-causing) blood clots.

Time for a Supplement

Because the average diet falls far short of the RealAge-recommended amount of folate, you should take a multivitamin with 400 micrograms. That will help ensure you reach the RealAge Optimum dose of 700 micrograms per day.

As for folate-rich foods, peas are a good start -- but you can also stock up on asparagus, artichokes, avocados, bananas, and fortified cereals.

RealAge Benefit: Getting a total of 700 micrograms of folate (folic acid) per day can make your RealAge 0.8 years younger.

[jezzie]

Folate (Vitamin B9)

Benefits:
Folate (folic acid) reduces homocysteine levels, protects against arterial aging, and aids in cellular processes such as the production of red blood cells and genetic material. Pregnant women and people who have cancer, burns, or skin diseases may need a higher intake of the vitamin to maintain normal levels.

RealAge Optimum:
Aim to get about 700 micrograms (mcg) of folate per day. The average diet usually contains approximately 300 mcg per day, so choose a multivitamin with about 400 mcg of folate. Getting 700 mcg of folate per day can make your RealAge 0.8 years younger.

Good Sources:
Most pastas, breads, cereals, fruit juices, and grains produced in the U.S. are fortified with about 25 mcg of folate per serving. Check the label to be sure.

Asparagus, 1/2 cup
190 mcg
Artichokes, one large
150 mcg
Brussels sprouts, four large
130 mcg
Black-eyed peas, 1/2 cup
100 mcg
Sunflower seeds, 1/4 cup
80 mcg
Lima beans, fresh or frozen, 1/2 cup
75 mcg
Soybeans, 1/2 cup
70 mcg
Avocados, one half
60 mcg
Spinach, fresh or frozen, 1/2 cup
60 mcg
Broccoli, fresh or frozen, 1/2 cup
50 mcg
Banana, one medium
45 mcg
Oranges, one medium
40 mcg

[jezzie]

Potassium

Benefits:
Potassium reduces the risk stroke. It reduces blood pressure, aids in the transmission of nerve impulses, and helps maintain normal heart and artery function. This nutrient also helps in the metabolism of carbohydrates and proteins.

RealAge Optimum:
Under no circumstances should you take a supplement of potassium unless guided by a physician. Under certain circumstances, taking potassium in pill form can cause fatal irregular heart rhythms.

You should get at least 3,000 mg of potassium per day from food. Getting your recommended amount of potassium makes your RealAge 0.6 years younger.

Good Sources:
Tomato paste, 1/2 cup
1,340 mg
Dried peaches, five halves
785 mg
Baked potato, one large
780 mg
Sole, salmon, sardines, cod, 4 ounces
585 - 720 mg
Watermelon, cantaloupe, honeydew, 1 cup
460 - 560 mg
Dried apricots, three to four medium
480 mg
Steamed scallops, 3 1/2 ounces
455 mg
Bananas, one medium
450 mg
Grapefruit juice, 1 cup
405 mg
Yogurt, 8 ounces
400 - 530 mg
Chestnuts, 100 grams
380 mg
Milk, 1 cup
370 - 450 mg
Artichokes, one large
360 mg

[jezzie]

Avoid Myth-information

Myth: Fresh fruits and vegetables are healthier than frozen or canned.
Fact: Research shows frozen and canned foods are as nutritious as fresh. In fact, some nutrients in tomatoes, corn and carrots are better absorbed after processing.

Myth: Body weight is a reliable indicator of a healthful diet.
Fact: No two people have the same body composition. The measure of a person’s diet and your overall health is a combination of factors, including weight.

Myth: Eating carbohydrates causes weight gain.
Fact: Calories cause weight gain. Excess carbohydrates are no more fattening than calories from any source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not promote fat storage by enhancing insulin resistance.

Myth: Eating just before bedtime is fattening.
Fact: What you eat, not when, makes the difference; calories have the same effect on the body no matter when they are consumed. Evidence does suggest that eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snaking.

Myth: Eating sugar causes diabetes.
Fact: Diabetes is caused by a lack of insulin in the body. Since foods that are high in sugar are often high in calories, overeating those foods can lead to weight gain. Research shows people who are overweight and obese are at increased risk for diabetes.

Myth: Occasionally following a fad diet is a safe way to quickly lose weight.
Fact: Many fad diets are developed by people with no science or health background so some fad diets can even be considered harmful to people with certain health problems. When trying to lose weight, consult a registered dietitian.

[jezzie]

Calcium

Benefits:
Everyone needs calcium to keep bones strong and to help prevent such diseases as osteoporosis and arthritis. It’s also important for transmitting nerve impulses and regulating mood and blood pressure. Calcium may reduce premenstrual symptoms.

Limit salt intake and get your daily dose of vitamin D to help your body and bones absorb and keep calcium.

RealAge Optimum:
You can make your RealAge as much as 1.3 years younger by taking 1,200 mg of calcium per day (400 mg three times per day), along with 400 IU of vitamin D per day, from food or supplements.

Don’t take iron or fiber supplements with your calcium, as both interfere with the absorption of calcium.

Good Sources:
Yogurt, plain, low-fat, 8 ounces
415 mg
Parmesan cheese, 1 ounce
390 mg
Macaroni and cheese, 1 cup
360 mg
Eggnog, 1 cup
330 mg
Soymilk, 1 cup
300 mg
Milk, 1 cup
290 mg
Swiss cheese, 1 ounce
270 mg
Pink salmon, canned, 1/2 cup
215 mg
Kale, 1/4 pound
205 mg
Cheddar cheese, 1 ounce
205 mg
Spinach, 1 cup
180 mg
Tofu, one cube 2 x 3 x 1 inch
155 mg

[jezzie]

Magnesium

Benefits:
Magnesium is essential for many basic cellular processes. It’s required for energy metabolism and is involved in muscle contraction, normal heart function, calcium absorption, and nerve impulse transmission.

RealAge Optimum:
Women should get 400 mg of magnesium per day, and men should get at least 333 mg from food or supplements. Getting this amount will make your RealAge as much as 0.9 years younger.

You should consult your physician about your magnesium intake if you’re pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics (water pills).

Good Sources:
Magnesium is found in whole grain breads and cereals. Other foods containing magnesium include:

Tofu, 120 grams
130 mg
Soybeans, 1/2 cup
80 mg
Cashews, 1 ounce
80 mg
Tomato paste, 1/2 cup
75 mg
Salmon, one average-sized steak (4 ounces)
60 mg
Spinach, 1/2 cup
60 mg
Oatmeal, 1 cup
55 mg
Peanuts, 1 ounce (thirty nuts)
50 mg
Potatoes, baked or sweet, one large
45 mg
Fortified cereals (bran or wheat), 1 ounce
40 - 50 mg
Shrimp, 3 ounces
40 - 45 mg
Brown rice, 2/3 cup
40 mg
Watermelon, with rind, 2 cups
22 mg

.

[jezzie]

Omega-3 fatty acids

Benefits:
Omega-3 fatty acids are a type of fat that help increase healthy cholesterol and decrease bad cholesterol in the blood. They also may help to lower blood pressure by lowering triglycerides.

Omega-3s may reduce the risk of breast cancer and help with anti-inflammatory conditions of the immune system, such as rheumatoid arthritis.

RealAge Optimum:
Fish is your best source of omega-3 fatty acids. Eating more than 13 ounces of fish per week makes your RealAge 1.6 to 3.4 years younger.

Good Sources:
The fish that are highest in omega-3 fatty acids are primarily cold-water fish, including salmon, trout, tuna (fresh and canned), Atlantic mackerel, sardines, Pacific herring, and most shellfish.
.