When your schedule has less room on it than the Tokyo subway at rush hour, a bowl of canned soup is a good, quick and easy meal option. But there's one thing that's not so easy about it: Finding the veggies in there.
Here's how to make it easy again, Soup up your soup with fennel. A spice, herb and veggie all rolled into one, fennel complements many soups, from chicken noodle to tomato. And it's loaded with disease stomping flavonoids.
This aromatic, versatile powerhouse knocks food borne bacteria out flat. Which ones? E. coli, Salmonella and certain strains of Staphylococcus that may be hanging out in other food you touch, eat or add to your soup.
Look for fennel, a wholly edible root vegetable, in the produce section, It looks like a bulb with feathered leaves and celerylike stalks. Just chop it and toss some in your bowl before you nuke your soup.
Make the most of your quickie meal by checking that you're having a good soup to begin with. It should contain less than 400 milligrams of sodium (that's how they label salt) per serving. Avoid soups with noodles, since they may be cooked in saturated or trans fats.
If you're having a salad with your soup, spice it up with fennel, too. You don't even need lettuce, Just serve thinly sliced fennel with oranges and toasted nuts.
Wednesday, February 11, 2009
The Hidden Healer In Your Pasta Sauce
Oregano isn't just a way to add pizza to your pasta sauce. Use it to bring some zing to your salad dressing, chicken marinade or vegetable saute, and your cells may thank you, too. This herb may have the power to prevent damaging inflammation in your body, and that prevents weight gain, not to mention wrinkles, impotence, cancer and more.
The essential oils in this herb contain a tongue-twisting substance called (E) beta caryophyllene; we just call it (E) BCP for short. This compound binds to certain receptors in your cells in a way that means less inflammation. That's the effect it had in mouse studies, and it's likely that (E) BCP has a similar benefit in humans.
What's so bad about inflammation? In your arteries, walls that are inflamed grow fatter and fatter, since inflammatory cells fighting something they want to keep away get bigger and bigger. The cells pile up, eventually rupture and then block the blood flow highway to your heart or brain (definitely not good).
Don't like oregano much? Surprisingly, the lowest dose of the compound tended to be the most effective in a recent study. Don't like it at all? Black pepper, rosemary and cinnamon all contain the compound, too. And if those don't hit the spot, try these other inflammation fighters, cherries and berries, omega-3 rich fish including salmon and tuna (or take DHA from algae in pill form); dark chocolate, and olive oil (the more virgin the oil, the better).
Bottom line, protect yourself from inflammation by adding some extra flavor to your food -- what tastes good is often good for you, too.
The essential oils in this herb contain a tongue-twisting substance called (E) beta caryophyllene; we just call it (E) BCP for short. This compound binds to certain receptors in your cells in a way that means less inflammation. That's the effect it had in mouse studies, and it's likely that (E) BCP has a similar benefit in humans.
What's so bad about inflammation? In your arteries, walls that are inflamed grow fatter and fatter, since inflammatory cells fighting something they want to keep away get bigger and bigger. The cells pile up, eventually rupture and then block the blood flow highway to your heart or brain (definitely not good).
Don't like oregano much? Surprisingly, the lowest dose of the compound tended to be the most effective in a recent study. Don't like it at all? Black pepper, rosemary and cinnamon all contain the compound, too. And if those don't hit the spot, try these other inflammation fighters, cherries and berries, omega-3 rich fish including salmon and tuna (or take DHA from algae in pill form); dark chocolate, and olive oil (the more virgin the oil, the better).
Bottom line, protect yourself from inflammation by adding some extra flavor to your food -- what tastes good is often good for you, too.
How Protein Takes The Pressure Off
Name some great ways to get protein. If no plant products were in your answer, you're missing a great way to keep your blood pressure under control. People who have better blood pressure also have diets high in vegetable, not animal, protein.
Researchers aren't sure why veggie protein lowers this key health measure, but they suspect that the amino acids (the building blocks of protein) in veggies may somehow be kinder to blood pressure than those in animal protein. And the magnesium and other good for you nutrients found in veggies may work with the amino acids to enhance their blood pressure friendly effects. Plus, the lack of saturated fat in veggie protein may allow your arteries to relax, which also lowers blood pressure.
Some top protein-packed veggie favorites, Edamame (soybeans) and kidney beans, both hold more protein per cup (17 g and 16 g, respectively) than a serving of turkey does (12 g in 3 ounces). Green peas are no slouches, either, with 9 g of protein per cup, followed by Portobello mushrooms and spinach (5 g per cup), corn and broccoli (4 g per cup). Other ways to get more protein without reaching for a steak knife, Grab a handful of nuts (4 to 6 g per ounce), and make sure your grains are 100 percent whole grains.
That doesn't mean you can't have any animal products on your plate. Just let the vegetables and grains take center stage and consider the other proteins to be more like accents. Not only will meals be more interesting, but keeping your blood pressure where it should be, at or below 115/76, can make your RealAge as much as 12 years younger.
Researchers aren't sure why veggie protein lowers this key health measure, but they suspect that the amino acids (the building blocks of protein) in veggies may somehow be kinder to blood pressure than those in animal protein. And the magnesium and other good for you nutrients found in veggies may work with the amino acids to enhance their blood pressure friendly effects. Plus, the lack of saturated fat in veggie protein may allow your arteries to relax, which also lowers blood pressure.
Some top protein-packed veggie favorites, Edamame (soybeans) and kidney beans, both hold more protein per cup (17 g and 16 g, respectively) than a serving of turkey does (12 g in 3 ounces). Green peas are no slouches, either, with 9 g of protein per cup, followed by Portobello mushrooms and spinach (5 g per cup), corn and broccoli (4 g per cup). Other ways to get more protein without reaching for a steak knife, Grab a handful of nuts (4 to 6 g per ounce), and make sure your grains are 100 percent whole grains.
That doesn't mean you can't have any animal products on your plate. Just let the vegetables and grains take center stage and consider the other proteins to be more like accents. Not only will meals be more interesting, but keeping your blood pressure where it should be, at or below 115/76, can make your RealAge as much as 12 years younger.
Saturday, January 31, 2009
Feeling Fat Can Make You Sick (Even If You're Thin)
What you think can make you healthy. Or not. Especially when it comes to what you think about your body. It turns out that the higher percentage of weight you want to lose, even if you're not overweight in the first place, the more mentally and physically unhealthy days you have every month. BMI, or actual weight, doesn't have that much to do with it, researchers at Columbia University found. But the desire to lose weight does affect how healthy you are.
How? It's likely that distorted ideas about what an ideal weight is lead to stress, and that stress precipitates bad health days. And distorted ideas are common, especially in women. Only 41 percent of normal weight people say they are happy with their weight (only 20 percent of overweight and 5 percent of obese people do).
So what can you do? If you want an objective view of your body, don't rely on only your eyes. Instead, focus on how you feel. Use your eating habits, exercise patterns and other lifestyle choices to help you feel strong and energized. And keep reminding yourself of all the things your body can do when you are fit and well nourished.
Not working? Try strength training. In one study, women felt more confident about their bodies after a 12-week weight training program even if they gained weight during it. So stop overthinking your body. Save your brainpower for the important stuff, like work, your shopping list and your fantasy basketball league.
How? It's likely that distorted ideas about what an ideal weight is lead to stress, and that stress precipitates bad health days. And distorted ideas are common, especially in women. Only 41 percent of normal weight people say they are happy with their weight (only 20 percent of overweight and 5 percent of obese people do).
So what can you do? If you want an objective view of your body, don't rely on only your eyes. Instead, focus on how you feel. Use your eating habits, exercise patterns and other lifestyle choices to help you feel strong and energized. And keep reminding yourself of all the things your body can do when you are fit and well nourished.
Not working? Try strength training. In one study, women felt more confident about their bodies after a 12-week weight training program even if they gained weight during it. So stop overthinking your body. Save your brainpower for the important stuff, like work, your shopping list and your fantasy basketball league.
Sunday, January 25, 2009
Got Burned? Do The Right Thing
What do you do the second after you burn yourself on the saute pan or your grill? (Note: We didn't ask what you say. We want to know what you do).
Leave the butter in the fridge; the best thing you can do is quickly put ice water on it (not ice; ice water). This slows down the rush of inflammatory cells that create blistering and increase the damage of the burn. By the way, if it hurts, that's good. It means you didn't fry the full thickness of your skin. A deep burn kills nerves, so you don't actually feel it.
Next, clean the area with soap and water to remove any dirt and bacteria. Apply a sterile moisturizer, like bacytracyn or Neosporin, twice a day, and don't pop any blisters. They're the ideal sterile biologic dressing over the new skin that's quickly growing over the injured area. Mess with Mother Nature's protective covering, and scarring will be worse. Baby the burn a bit by covering it with fine gauze.
Call the doc if the burn is on your hands, face or genitals (we won't ask) and is bigger than a nickel. She may want to treat it with an antibiotic cream called Silvadene that kills bacteria and keeps the burn moist.
Leave the butter in the fridge; the best thing you can do is quickly put ice water on it (not ice; ice water). This slows down the rush of inflammatory cells that create blistering and increase the damage of the burn. By the way, if it hurts, that's good. It means you didn't fry the full thickness of your skin. A deep burn kills nerves, so you don't actually feel it.
Next, clean the area with soap and water to remove any dirt and bacteria. Apply a sterile moisturizer, like bacytracyn or Neosporin, twice a day, and don't pop any blisters. They're the ideal sterile biologic dressing over the new skin that's quickly growing over the injured area. Mess with Mother Nature's protective covering, and scarring will be worse. Baby the burn a bit by covering it with fine gauze.
Call the doc if the burn is on your hands, face or genitals (we won't ask) and is bigger than a nickel. She may want to treat it with an antibiotic cream called Silvadene that kills bacteria and keeps the burn moist.
The Effortless Way To Eat More Veggies
Make an extra stop on your way home today. Not a pit stop or a pause at the neighborhood bar, but a stop at the deli or the grocery store where they have that luscious-looking produce. It just may make you healthier. People who like where they buy their produce, i.e., they're satisfied with the selection and quality, tend to eat more of it than people who just don't click with their grocery store.
Other ways to ensure you'll eat it, sniff it first, if there's no fresh smell, don't purchase it. And look for the new "country of origin" stickers. Yes, we prefer local food in season. When you get it home, eat it quickly, nutrient content drops the longer produce sits around, even when it's refrigerated (with the exception of dark plums, which might get a little antioxidant boost with short storage). Some fruits hold up better than others: black grapes, apples, oranges and tomatoes (yes, these are fruits!), but it's still best to eat them when they're fresh. And keep them in the crisper, exposure to light can make some nutrients flee.
Know you won't be home much this week? Stock up on frozen fruits and vegetables. Some high-end chefs have even recently confessed to using frozen here and there (especially Brussels sprouts, peas, corn and yellow and red bell pepper strips). And us low, end YOU Docs often use frozen fruit in our berry, blaster smoothies. Since it's harvested at its peak, frozen produce may have more nutrients than fresh that has been picked early, then shipped and stored. So learn where your neighborhood fruit and vegetable parlor is, and remember the names of the produce masters. You'll find out from them what's fresh and enjoy their expertise in steering you to the best-tasting foods.
Other ways to ensure you'll eat it, sniff it first, if there's no fresh smell, don't purchase it. And look for the new "country of origin" stickers. Yes, we prefer local food in season. When you get it home, eat it quickly, nutrient content drops the longer produce sits around, even when it's refrigerated (with the exception of dark plums, which might get a little antioxidant boost with short storage). Some fruits hold up better than others: black grapes, apples, oranges and tomatoes (yes, these are fruits!), but it's still best to eat them when they're fresh. And keep them in the crisper, exposure to light can make some nutrients flee.
Know you won't be home much this week? Stock up on frozen fruits and vegetables. Some high-end chefs have even recently confessed to using frozen here and there (especially Brussels sprouts, peas, corn and yellow and red bell pepper strips). And us low, end YOU Docs often use frozen fruit in our berry, blaster smoothies. Since it's harvested at its peak, frozen produce may have more nutrients than fresh that has been picked early, then shipped and stored. So learn where your neighborhood fruit and vegetable parlor is, and remember the names of the produce masters. You'll find out from them what's fresh and enjoy their expertise in steering you to the best-tasting foods.
Sunday, January 18, 2009
Winter Vegetables That Boost Your Health
You can add color to your next dinner party by inviting the eccentric with the orange hair who lives two doors down. Or you can do it a far quieter and healthier way: By bringing winter squash to the table. This golden-orange vegetable helps you live longer and better even if it won't offer to do the dishes. Here's just part of its healthy resume:
It reduces the rate of aging of your arteries. Varieties such as acorn and butternut are high in potassium, which is part of what makes your nerves and muscles contract when you want them to. It also helps regulate blood pressure, allowing your heart and kidneys to function properly. One cup of cubed squash contains almost 900 mg of this mineral, which gets you a long, tasty way toward the 3,000 mg a day we recommend.
It keeps your knees and hips moving. Winter squash is high in beta cryptoxanthin you don't have to spell it, just eat it and vitamin C, two nutrients credited with helping save joints.
It helps control your appetite. Squash is low in calories if you don't douse it in butter and brown sugar, which you don't need for great taste and high in fiber, so you eat fewer calories and feel fuller longer.
Our favorite ways to get it on your plate:
1. Serve as a side dish: Puree butternut squash with a bit of olive oil, lime juice and nutmeg.
2. Add cubed or mashed squash to stews, casseroles and stir-fries.
3. Cut it into the shape of French fries. Mix with a lot of garlic and a little olive oil and roast. This is a great treat while watching the game, and the taste can be so similar to fries that most guys don't even know that they're eating something that isnfried and is so darn healthy that it could really help them go out and play.
It reduces the rate of aging of your arteries. Varieties such as acorn and butternut are high in potassium, which is part of what makes your nerves and muscles contract when you want them to. It also helps regulate blood pressure, allowing your heart and kidneys to function properly. One cup of cubed squash contains almost 900 mg of this mineral, which gets you a long, tasty way toward the 3,000 mg a day we recommend.
It keeps your knees and hips moving. Winter squash is high in beta cryptoxanthin you don't have to spell it, just eat it and vitamin C, two nutrients credited with helping save joints.
It helps control your appetite. Squash is low in calories if you don't douse it in butter and brown sugar, which you don't need for great taste and high in fiber, so you eat fewer calories and feel fuller longer.
Our favorite ways to get it on your plate:
1. Serve as a side dish: Puree butternut squash with a bit of olive oil, lime juice and nutmeg.
2. Add cubed or mashed squash to stews, casseroles and stir-fries.
3. Cut it into the shape of French fries. Mix with a lot of garlic and a little olive oil and roast. This is a great treat while watching the game, and the taste can be so similar to fries that most guys don't even know that they're eating something that isnfried and is so darn healthy that it could really help them go out and play.
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