Heart Health Help #3: The pounds-off cure

Extra weight can do a number on your heart, but slim down and you could actually reverse the risk. British researchers used cardiac imaging to document three scary heart changes in a group of obese people. Since each of these problems can reduce life expectancy, the doctors were eager to see if losing weight could make the heart more normal.


Talk about a payoff: a year after, 30 patients had dropped an average of 45 pounds, their heart walls were thinner and they had less stiffness in the ventricles and aorta. Seven patients hadn't lost any weight - and had no improvement.

For those who are overweight, it might be scary to go to a gym and just start working out. A great way to start with the right regimen for you is to work with a personal trainer. At Mettler Center, our personal trainers will work with you to create a customized program that meets YOUR needs. New members receive 3 free personal training sessions with a trainer of their choice and can purchase additional sessions after that; current members can sign-up for personal training packages at any time. This is a great way to ensure that you are getting the proper balance of cardio and strength training, as well as working yourself to your full potential - but not to the point of over-exhaustion. For more information, contact Mettler Center Member Services at 217-356-6543, or visit our website, www.mettlercenter.com, for more information.

Heart Health Help #2: Look on the bright side

In an 8 year study of almost 100,000 women, those rated as optimistic (endorsing statements such as, "In unclear times, I usually expect the best") were 30 percent less likely to diet of heart disease than were pessimists (who believed things like, "If something can go wrong for me, it will"). Although researchers can't pinpoint the mechanism, it may be that pessimists respond to everyday aggravations with longer rises in blood pressure and stress hormones that, over time, take a toll on the heart. What should you do if you are a glass half-empty kind of person? Cognitive behavioral therapy can help you learn to think more positively, says researcher Hilary Tindle, MPH, MD, of the University of Pittsburgh. And, as she reminds her patients, good habits like exercise and getting enough sleep can improve your perspective as well.

For more information on cognitive behavioral therapy, visit www.nacbt.org.

Heart Health Help #1: One pill is all you need

In today's culture, "healthy" has become synonymous with eating a nutritious diet and exercising. However, it is just as important - if not more so - to remember to treat our heart right to maintain a truly "healthy" lifestyle. While eating the right foods and staying fit will certainly help one achieve a healthy heart, there are other factors to take into consideration. In our blog posts this week, we will give you 5 different ways to stay well and keep your heart in tip-top shape. Even if you don't have a current heart condition or history of heart disease, these posts will provide great tips on achieving a healthy lifestyle and it is always a good idea to be proactive in your health habits.

Heart Health Help #1: One pill is all you need It's not fish tale. Experts reviewed studies involving tens of thousands of people and calculated just how powerful fish oil can be in helping those who have heart problems - or who are trying to prevent them. For people who have had a heart attack, taking omega-3 supplements, such as fish oil, reduces the risk of death from cardiovascular causes by 30 percent. But "substantial gains" were documented for others, too, says the experts.

The experts recommendation: everyone should get 500 mg a day of omega-3 fish oil containing both EPA and DHA; you can meet that goal by eating at least 2 servings of fish, such as salmon, sardines, or albacore tuna, each week, or with daily supplements. Those with heart disease should aim for 800-1,000 mg a day - a tough thing to do without a pill.

It's also difficult to get the right blend of EPA and DHA on a vegetarian diet. Flaxseed and canola oils are touted as plant-based alternatives to fish oil, but contain a different omega-3 and probably won't provide the same benefits, says study author Car Lavie, MD, of Ochsner Medical Center in New Orleans. Beyond vegetarians, some people avoid fish oil because of worries about mercury. However, research shows you have nothing to fear; testing of more than 40 products by an independent lab found no contamination.

Eating Mistakes that Slow Metabolism #9-10

9. You're not getting enough dairy
"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

You can implement dairy products into your diet plan by concentrating on low-fat options, including cheese products and milk. People who increase their intake of low-fat dairy to 3-4 servings per day, as recommended by Purdue University, have seen a 28% increase in the amount of fat they burn while exercising.
Michael Zemel, author of The Calcium Key, claims that increasing your dairy intake while decreasing calories and fat doubles your weight loss efforts than if you just cut calories and fat consumption alone. You can start by adding items like low-fat yogurt, cottage cheese, cheddar cheese and skim milk to your daily menu. Increasing your intake of these foods helps your body function better. Or try these other simple swaps:

• Substitute your morning muffin with whole-grain cereal and milk
• Replace your sodas with low-fat milk
• When a recipe calls for water, see if you can use milk instead (such as in oatmeal)
• Try to use a milk base instead of a broth base when cooking soups
• Add milk to rice and risotto dishes to create a creamier texture

10. You've had one drink too many
Skip the second cocktail. When you have a drink, you burn less fat - and more slowly than usual - because the alcohol is used as fuel instead. Knocking back the equivalent of about 2 martinis can reduce your body's fat-burning ability by up to 73%.

Whether it is an office gathering, wedding or family holiday, your lives are often filled with boozey temptations. To imbibe without feeling guilty, sip in moderation and stick to these less-than-200 calorie drink options:

• Champagne: Forget choosing between wine and beer. A 4-ounce glass of bubble is only 85 calories. That's about 15 calories less than a 12-ounce bottle of light beer or a 4-ounce glass of win - and let's be honest, the average glass of wine is usually at least twice the size of that.
• Sour Apple Martini: We bet you thought this list was going to be filled with sippers like white-wine spritzers. Guess again! While we don't recommend the Cosmopolitan (it has more than 250 calories), that doesn't mean all martinis are off limits. Try a sour-apple one, made with 2 1/2 ounces sour mix and 3/4 each vodka and sour apple liqueur, for a 160 calorie treat.
• Vodka and Diet-Lime Flavored Soda: No, it's not the most glamorous drink at the bar, but it is refreshing (and refreshingly low in calories - under 100!).
• Gin and Tonic: It's always good to have a go-to drink, and unless you're still in college, a vodka and Red Bull doesn't count. Up your sophistication level while lowering your calorie count by ordering a gin and tonic. There are 103 calories in 1 ounce gin and 3 ounces tonic.
  
• Mudslide: This is the kind of sweet drink that sounds like it will set you back more calories than a hot fudge sundae. In reality, you can have it for just 115 calories with this recipe.

Chilly Chocolate Mudslide
Ingredients:

• 1 25-calorie packet diet hot cocoa mix
• 1/4 cup light chocolate soy milk
• 1/5 ounces vodka
• 1/2 ounce Torani Sugar Free Syrup (white chocolate or vanilla)
• 1 teaspoon light chocolate syrup
• 2 packets Splenda (or other no-calorie sweetener packets)
• 5-7 ice cubes OR 3/4 cup crushed ice

Directions:
Dissolve cocoa mix, light chocolate syrup and sweetener into 3 ounces of hot water. Add soymilk, vodka and sugar-free syrup. Stir well. Place mixture in a blender with the ice and blend on high speed for about 45 seconds or until thoroughly blended. Pour and, if you like, top off with a squirt of fat-free whipped topping!

Eating Mistakes that Slow Metabolism #7-8

7. You're Missing this Crucial Vitamin Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5 ounce serving of salmon. Other good sources include:

• Tuna
• Shrimp
• Tofu
• Fortified Milk
• Cereal
• Eggs
  

8. Your Diet Needs to Pump Iron
Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat, says Lakatos. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals and spinach are excellent sources. Try this tasty Mushroom and Spinach Quiche recipe, which uses a healthy, fiber-packed oat crust instead of the standard pie crust.

Mushroom and Spinach Quiche in an Oat Crust
Prep Time: 25 minutes
Bake Time: 40 minutes
Total Time: 65 minutes
Servings: 6 (1 wedge)

Ingredients:

• 1 cup regular oats
• 1/3 cup oat bran
• 2 tablespoons chilled butter or stick margarine, cut into small pieces
• 3 tablespoons cold water
• 1 cup chopped leek
• 1 1/4 cups sliced mushrooms
• 1 cup evaporated fat-free milk
• 1/4 cup (1 ounce) grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon dried dill
• 1/4 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 3 large egg whites
• 2 large eggs
• 1 (10-ounce) package frozen chopped spinach, thawed, drained and squeezed dry
• 1/4 cup (1 ounce) finely shredded Gruyere or Swiss cheese

Directions:

1. Preheat oven to 375 degrees.
2. To prepare the crust, combine the oats and oat bran; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add water; stir just until moist. Press mixture gently into a ball on wax paper and cover with additional wax paper. Roll dough, still covered, into a 10-inch circle.
3. Remove 1 sheet of wax paper and fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of wax paper. Bake for 7 minutes. Cool on a wire rack.
4. To prepare the filling, place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add leek; saute for 2 minutes. Add mushrooms; saute for 5 minutes. Remove from heat; spoon into a bowl.
5. Combine milk and next 8 ingredients (through spinach) in a blender and process until smooth. Add to mushroom mixture, and stir well. Pour into prepared crust and sprinkle with Gruyere cheese. Bake for 35 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

Nutritional Information (per serving): 235 calories, 10 g fat, 3.9 g fiber

Eating Mistakes that Slow Metabolism #5-6

5. Your Food is Covered with Pesticides Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes and pears; non-organic versions tend to have the highest levels of pesticides.

For more information on choose organic foods, see our post on organic v. conventional food.

6. Your Meal Lack Protein Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up post-meal calorie burn by as much as 35%.

Try this recipe for Capellini with pine nuts, sun-dried tomatoes and chicken - which packs 22 grams of protein per serving! It eliminates the need for high-fat cream or butter sauces by adding flavor-packed ingredients and herbs.

Capellini with Pine Nuts, Sun-Dried Tomatoes and Chicken
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients

• 4 ounces whole wheat capellini or angel hair pasta
• 3 ounces dry-packed sun-dried tomatoes
• 1 1/2 tablespoons olive oil
• 8 ounces chicken breast tenderloins, cut into bite-size pieces
• 1/8 teaspoon salt
• 3 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 1/4 cup sliced fresh basil
• 1/2 cup pine nuts, toasted

Directions

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water for 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.
2. Heat oil in a large skillet over medium-high heat while pasta cooks. Season chicken with the salt. Add chicken, garlic and red pepper flakes to skillet. Cook, stirring, until garlic turns golden brown, about 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2-3 minutes until chicken is completely cooked.
3. Drain pasta, add to skillet and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Nutritional Info (per serving) 387 calories, 19 g fat, 6 g fiber, 22 g protein

Eating Mistakes that Slow Metabolism #3-4

3. Your Carbs are WhiteBoost your fiber intake by switching to whole wheat bread, pasta and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 grams a day - the amount in about 3 servings each of fruits and vegetables.

4. Your Water is Room Temperature
German researchers found that drinking 6 cups of cold water a day (48 ounces total) can raise resting metabolism by about 50 calories daily - enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

Follow these 5 other tips to ignite your calorie burn while working out - you can torch up to 60% more calories every workout!

1. Quench with Cool Water: As we said above, cold water revs your metabolism. Exercisers who drank refrigerated water (39 degrees Fahrenheit) worked out about 25% longer than those who consumed the same amount of warmer water - and they said their exercise session felt easier too. Sipping chilled water may help keep your body temperature down and your energy up for maximum calorie burn.
2. Swing those Arms: Turn your walking into a calorie-torching workout by bending your elbows 90 degrees and pumping your arms as you stride. It not only automatically speeds up your pace but helps you burn up to 15% more calories every time you work out.
3. Pop in your Headphones: Working out to your favorite fitness playlist can help you to go up to 20% longer and burn more calories, finds a study from West London's Brunel University. Music blocks fatigue, produces feelings of vigor, and helps you keep pace by synchronizing your movements, says study author Costas Karageorghis, PhD.
4. Put on Some Weight: To really rev your calorie burn, it is not about the number of reps, but the size of the weights. Even when exercisers lifted identical volumes (such as 10 pounds 10 times, or 20 pounds 5 times), those using the heavier dumbbells burned about 25% more calories when they were finished. "Heavy weights create more protein breakdown in the muscle, so your body has to use more energy to repair and recover - that's how lean muscle tissue is built," says researcher Anthony Caterisano, PhD, of Furman University.
5. Break up your Sets: When researchers had testers do either standard strength-training (3 sets of 6 exercises with 2 minutes of rest in between) or circuit training (moving through a series of 6 exercises 3 times, with 30 seconds of rest in between), the circuit trainers burned nearly twice as many calories postworkout as the standard-style lifters. 'Because your heart rate stays elevated longer after circuit-training, you continue burning fat as though you were still exercising," says researcher Anthony Caterisano, PhD, of Furman University.
   

Eating Mistakes that Slow Metabolism #1-2

You probably don't need scientists to tell you that your metabolism slows with age. But they are studying it anyway - and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life - enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss and stress that conspires to slow her fat-burning engine. But midlife weight gain isn't inevitable: We've found eating strategies that will tackle these changes.

But first, the basics: To boost over-40 weight loss, make sure your meals are around 400 calories each, the amount needed to fuel your body while keeping you satisfied, translating into effortless weight loss.

This week's posts will provide you with metabolism-boosting food rules were developed by Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University, and Tammy Lakatos, RD. Learn how to adjust your eating plan and keep your fat-burning furnace ignited all day long!

Eating Mistakes that Slow Metabolism #1-2
1. You Don't Eat Enough
You need to cut calories to lose weight, but it's important not to overdo it. Going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), you body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Benardot.

"Eat just enough so you're not hungry - a 150-calorie snack midmorning and midafternoon between 3 meals (about 430 calories each) will keep your metabolism humming."
By eating every 3-4 hours, you'll stay satisfied and keep from overeating later in the day.

2. You Avoid Caffeine
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5-8% - about 98-174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

The truth is that there are lots of ways to get your caffeine fix. Some of the people chugging down those Big Gulps all afternoon may be in it for the caffeine. Another popular way to get caffeine is tea, hot or iced. A can of diet cola will give you around 42 milligrams of caffeine, while a cup of hot tea usually has almost 50 milligrams.

Follow these 5 calorie-free caffeine tips to make sure you get your caffeine fix without packing on extra calories:

1. Freshly Brewed Tea: If you haven't tried tea lately, give it a second chance. There are so many flavorful types available now, even at the grocery store. And when it comes to phytochemicals, freshly brewed is best. Bottled teas apparently have less than freshly brewed tea, not to mention they are often loaded with sugar.
2. Make Mine Iced: Iced tea is a great summer sipper, as long as it isn't sweetened. You can turn any hot tea into iced tea just by chilling a pitcher in the refrigerator after it's brewed.
3. Pump up the Protein and Calcium: Make sure your caffeine fix doesn't fill your diet with extra calories. The fancier the coffee drink, the bigger the calorie and fat totals. Asking for nonfat milk in your latte and other coffee drinks brings down the calories and fat while pumping up the protein and calcium. For example, a "tall" Starbucks Iced Cafe Mocha made with whole milk has 170 calories and 6 grams of fat, while the same with nonfat milk has 130 calories and 1.5 grams of fat.
4. Watch out for Chai Lattes: They contain extra calories from milk and sugar. There are some light chai lattes out there, however. If you're ordering one at a coffee bar, opt for nonfat milk and artificial sweetener.
5. Diet Soft Drinks Save Calories: The caffeine in your average 12-ounce cola rivals the amount in a cup of tea: 42 and 47 milligrams, respectively. But getting your caffeine fix this way can add up to 140 calories a can, if you choose regular sweetened sodas. That said, even though diet sodas will help keep those beverage calories down, it's best to drink them in moderation and limit your intake to one can per day.
   

Incredibly Healthy Foods #5

See our posts from earlier this week for Incredibly Healthy Foods #1-20!

Incredibly Healthy Foods #21-25
21. BlueberriesBlueberries may very well be the most potent age-defying food - they're jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double of antioxidants most Americans get in one day.

22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second highest level of heart-healthy polyphenols of all fruits tested - nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative disease such as cancer.

Serve by peeling of breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples

One of the healthiest fruits you should be eating is one you probably already are: apples. The Iowa Women's Health Study, which has been investigating the health habits of 34,000 women for nearly 20 ears, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes - and even help women lose weight.

24. Guava

Native to South American, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg) - that's more than 5 times your daily need. It's also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful or strawberries, 1/2 cup soy milk and a few ice cubes.

25. Dark Chocolate

Thank you, dark chocolate, for making us feel good - not guilty - about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. it may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

Incredibly Healthy Foods #4

See our posts from earlier this week for Incredibly Healthy Foods #1-15. Make sure to check back tomorrow for the last 5 foods to charge up your nutrition!

Incredibly Healthy Foods #16-20

16. Sweet Potatoes

One of the best ways to get vitamin A - an essential nutrient that protects and maintains eyes, skin and the linings of our respiratory, urinary and intestinal tracts - is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight's fries with one medium bakes sweet potato (1,096 mcg) and you're good to go - and then some!

17. Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold.

The key to healthier garlic: Crush the cloves and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

18. Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won't prevent you from catching a cold or flu, studies show that it could help you recover faster.

Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke. Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

19. Figs

When you think of potassium-rich products, figs probably don't come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need - and about double what you'd find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults ages 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (6 figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal or green salads. Or enjoy them as a savory snack; cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese, such as chevre or Brie.

20. Asian Pears

One large Asian pear has a whopping 10g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

Incredibly Healthy Foods #3

See our posts from Monday and Tuesday for Incredibly Healthy Foods #1-10. Make sure to check back the rest of this week for other foods to charge up your nutrition!

Incredibly Healthy Foods #11-15

11. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It's rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer's.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to saute or stir fry, in dressings and marinades and to flavor bread at dinner in lieu of a layer of butter or margarine.

12. Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.

13. Broccoli

Pick any life-threatening disease - cancer, heart disease, you name it - and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

14. Spinach

We'll spare you the Popeye jokes, but spinach has serious healthy muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

15. TomatoesTomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice on a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt and pepper. Roast in a 400 degree oven for 20 minutes, and serve with grilled chicken breast.

Incredibly Healthy Foods #2

See our post from yesterday for Incredibly Healthy Foods #1-5. Make sure to check back the rest of this week for other foods to charge up your nutrition!

Incredibly Healthy Foods 6-10

6. Beans

It's hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on - calcium, potassium and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancer.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week - 3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

7. Nuts

In a nutshell: USDA researchers say that eating 1 1/2 ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup steamed broccoli combined. They may help lower LDL cholesterol as well.

They key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge and sprinkle a tablespoon on cereal, salads, stir fries or yogurt. Or have an ounce as a snack most days of the week.

8. Edamame and Tofu

Soy's days as a cure-all may be over - some claims, such as help for hot flashes, don't seem to be panning out - but edamame still has an important place on your plate. Foods such as tofu, soy milk and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber and some important vitamins.

Soy's isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don't take soy supplements, which contain high and possibly dangerous amounts of isflavones.

9. Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducting seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes.

To reap the benefits, eat 1/2 cup daily - preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10. Flaxseed

Flaxseed is the most potent source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%; it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood.

Sprinkle 1-2 tablespoons of flaxseed a day on your cereal, salad or yogurt. Buy it pre-ground and keep it refrigerated.

Incredibly Healthy Foods #1

You have probably heard the term "power foods," referring to the top foods that provide you with a nutritional bang. This week's blog posts will feature 5 power foods a day, as well as suggestions on how to incorporate them into your diet. Our list can claim big bragging rights: they can fend off serious disease like diabetes and cancer and heart problems, fortify your immune system, protect and smooth your skin and help you lose weight or stay slim. If you're eating most of them already, good for you! If not, now's the time to load up your shopping cart and supercharge your health!

Incredibly Healthy Foods 1-5
1. EggsEgg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there's actually substantial evidence that for most of us, eggs are not harmful but healthy.

People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won't raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch your cholesterol intake at other meals.

2. Greek YogurtYogurt is a great way to get calcium and it's also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind - compared with regular yogurt, it has twice the protein (and 25% of women over 40 don't get enough). Look for fat-free or low-fat varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.36 ounce serving).

3. Fat-free MilkYes, it does a body good. Studies show that calcium isn't just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it's also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don't get nearly enough of the 1,000+ IU daily that most experts recommend.

A splash of milk in your morning coffee isn't enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast or stir some chocolate syrup into it for an after-dinner treat.

4. SalmonSalmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive healthy benefits - from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren't reaping these perks because we're deficient, which some experts believe may be at the root of many of the big health problems today, such as obesity, heart disease and cancer.

Omega-3s also slow the rate of digestion, which makes you feel full longer, so you eat fewer calories throughout the day.

5. Lean BeefLean beef is one of the best-absorbed sources of iron there is (too little iron can cause anemia). Adding as little as one ounce of beef per day can make a big difference in the body's ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It's also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough - so marinate it, and you use a meat thermometer to avoid overcooking.

Power Couple #5: Caffeine and cardio - Sidestep skin cancer

Research shows that caffeine and exercise both have anticancer properties. Combine, they offer powerful protection against skin cancer. In research on animals exposed to UVB radiation, Rutgers University scientists learned the pairing increased the animals' ability to destroy skin cancer cells by up to 4 times. Allan H. Conney, PhD, the director of the laboratory for cancer research at the Ernest Mario School of Pharmacy at Rutgers, suspects that caffeine inhibits ATR-A, a genetic pathway that prevents damaged cells from self-destructing. Both caffeine and exercise also decrease tissue fat, which research shows helps cells deconstruct.

What's the best way to combine the two? Drink a strong cup of coffee an hour before exercise, recommend Monique Ryan, RD, a registered dietitian and author of Sports Nutrition for Endurance Athletes. Caffeine can also increase endurance and delay fatigue, which will help you walk longer and stronger. Just don't forget the sunscreen if you are walking outside!

Power Couple #4: Eggs and orange juice - Fight fatigue

If you don't eat much meat, you may be feeling sluggish because you're not getting enough iron. The reason? Your body can readily absorb iron from meal (which has heme iron), but only 2-20% of the nonheme iron found in vegetables, beans and eggs makes it into your bloodstream.

An effective booster? Vitamin C. It's the most potent promoter of nonheme iron absorption," says Elaine Magee, MPH, RD, author of Food Synergy. Vitamin C keeps the iron up to 6 times more soluble - meaning your body can now use 100% of the nonheme iron you eat and stave off fatigue-causing anemia.

Not sure how to get that extra vitamin C? Wash down your morning omelet with a glass of vitamin C-rich orange juice or fresh orange slices. Or toss iron-rich tofu with C-dense broccoli into your salad or stir fry, like our recipe below for Broccoli Tofu stir fry. Keep the cooking to a minimum (or at low temperatures) and cut your product into thick chunks. Vitamin C is easily destroyed by light, heat and air.

Broccoli-Tofu Stir Fry
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings (1 cup stir fry and 1/2 cup rice)

Ingredients

• 1 (3 1/2 ounce) bag boil-in-bag brown rice
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons oyster sauce
• 2 1/2 teaspoons cornstarch
• 2 teaspoons rice vinegar
• 2 teaspoons dark sesame oil
• 2 teaspoons vegetable oil
• 1 pound firm tofu, drained and cut into 1/2-inch cubes
• 1/4 teaspoon salt
• 2 cups broccoli florets
• 3/4 cup water
• 1 1/2 tablespoons bottle minced garlic

Directions

1. Cook the rice according to package directions.
2. While rick cooks, combine soy sauce and the next 4 ingredients (soy sauce through sesame oil) in a small bowl, stirring with a whisk; set aside.
3. Heat vegetable oil in a large nonstick skillet over medium-high heat. Add the tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan and keep warm. Add broccoli, water and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stirring occasionally. Uncover; add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve the broccoli-tofu mixture over rice.

Nutrition Facts 451 calories, 8.3 g fat, 4.4 g fiber

Power Couple #3: The Mediterranean diet and nuts - Avoid metabolic syndrome

A Mediterranean-style diet rich in fruits, vegetables, beans, fish, olive oil and grains, is associated with everything from weight loss to a reduced risk of Parkinson's and heart disease. Now, new research shows that people with metabolic syndrome - a condition characterized by high cholesterol, blood pressure and blood sugar, as well as excess belly fat - can reduce these symptoms by adding an extra serving of mixed nuts to the healthful regime. In a large study, Spanish researchers instructed people at high risk of heart disease to follow the diet with slight variations. Among the group that added 30g of nuts, the incidence of metabolic syndrome decreased about 14% within a year) as opposed to a 6.7% decline in those who added a little more olive oil). Researchers believe the fiber, potassium, magnesium, calcium and omega-3 fatty acids in the nuts helped regulate insulin, blood pressure and inflammation.

To ensure you make healthy choices when your next snack attack sets in, keep single-portion nuts on hand. Participants in the study ate about 5 walnuts, hazelnuts and almonds each daily. Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston, recommends eating the same amount (about 1 ounce) to take the edge off late-afternoon hunger. Sprinkle the mixture over Mediterranean diet-friendly yogurt, oatmeal or a small salad.

It is also a good idea to incorporate nuts into your main meals when possible to boost the nutrition and help curb your hunger for hours after you ear. Try this recipe for Mediterranean Chicken Salad from Emeril Lagasse, perfect for a hot summer night's dinner.

Mediterranean Chicken Salad
Prep Time: 15 minutes
Cook Time: 1 hour, 30 minutes
Total Time: 1 hour, 45 minutes
Servings: 4 entree salads

Ingredients

• 1/2 cup dry white wine
• 1 slice yellow onion
• 1 slice lemon
• 1 bay leaf
• 6 black peppercorns
• 1/4 teaspoon salt
• 1 pound boneless, skinless chicken breasts
• 1 (10-12 ounce) medium eggplant, ends trimmed and cut into 3/4 inch rounds
• 2 tablespoons olive oil
• 12 ounces plum tomatoes, ends trimmed and cut into 1/2 inch dices
• 1 cup crumbled feta cheese
• 1/2 cup chopped pitted brine-cured olives, such as kalamata
• 2 tablespoons pine nuts, lightly toasted
• 1/4 cup extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 1/2 teaspoons chopped fresh oregano leaves
• 1/2 teaspoon chopped fresh mint leaves
• 1/2 teaspoon salt
• 1/4 teaspoon crushed red pepper
• 1/8 teaspoon freshly ground black pepper
• 4 large Bibb or romaine lettuce leaves
• 1 tablespoon fresh basil

Directions

1. In a medium skillet, combine the wine, onion, lemon, bay leaf, peppercorns, salt and enough water to cover the chicken by 1/2 inch and bring to a boil for 2 minutes. Add the chicken, cover, reduce the heat and simmer until the chicken is no longer pink and just cooked through, about 10-15 minutes. Remove from the heat, uncover and let the chicken cool in the liquid about 30 minutes. Transfer the chicken to a plate, cover and refrigerate until well chilled, about 2 hours or overnight. Cut the chicken into 1-inch cubes and set aside.
2. Preheat the grill to medium-high heat.
3. Place the eggplant slices on a large plate and lightly brush on both sides with olive oil and then season with salt and pepper. Grill until just golden and slightly soft, about 2 minutes on each side. Place the eggplant on a cutting board to cool and then dice into small pieces.
4. In a large bowl, combine the diced chicken, eggplant, tomatoes, cheese, olives and pine nuts.
5. In a small bowl, whisk the extra-virgin olive oil, vinegar, oregano, mint, salt, red pepper and black pepper. Pour the dressing over the chicken mixture and toss lightly to coat.
6. Arrange lettuce leaves in the center of 4 large plates and divide the salad among the leaves. Serve immediately.