Healthy Recipe: Shiitake mushroom & veggie stir-fry

Serves 4
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
2 T Asian (toasted) sesame oil
1 1/2 C (1/2 lb) shiitake mushrooms, stems removed and sliced
1 red or yellow bell pepper, cored and thinly sliced
1 t minced fresh ginger
1 clove garlic, minced
1/4 t red pepper flakes
2 carrots grated
1 c bean sprouts
1 1/2 c (1/2 lb) sugar snap peas, trimmed
4 scallions, thinly sliced
1 t cornstarch
1 1/2 t reduced-sodium soy sauce
1 c low-sodium chicken broth
1 c brown or wild rice, prepared according to package directions

Directions

• In a large skillet or wok, heat sesame oil over medium-high heat. Add shiitake mushrooms, bell pepper slices, ginger, garlic, and red pepper flakes, stirring constantly so they don't burn. If they start to burn or brown, pour a little vegetable both into skillet. Continue to cook for about 5 minutes.
• Add the carrots, snap peas, bean sprouts, and scallions to the skillet. Stir-fry about 2 minutes. In a small bowl, stir cornstarch into soy sauce, then add the mixture to the pan.
• Pour in the vegetable broth cook for aout 2 minutes until the mixture comes to a boil and starts to thicken. Serve over rice.

Note: the calorie count for this recipe is based on a serving of 3/4 c veggies and 3/4 c rice, and, quite frankly, I'm a little irked at Shape Magazine. Flip a ahead five pages and you can read a great article about grains and healthy carbs and Shape correctly notes that 1/3 c of grains counts as a serving size. Do yourself a favor when serving this dish, use the standard 1/3 c serving of rice, and load up on extra veggies. To pack in more protein, chop up a block of pre-seasoned, baked tofu and add it to the first step. Have 1/2 or one whole block per serving. One block adds less than 100 calories and about 16 grams of protein.

Nutritional Information
based on 3/4 c veggies, 3/4 c rice
338 kcal
10g fat
1g saturated fat
54 g carbs
11 g protein
6 g fiber
97 g calcium
3 mg iron

To Medicate or Note to Medicate

The Worst Time to Pop A Pill

Yesterday's run has you feeling sore today, but don't reach for an over-the-counter pain reliever just yet. Anti-inflammatories may inhibit your muscles' rebuilding process, which means you might not get stronger, says Abigail Mackey, Ph.D., a researcher at the Institute of Sports Medicine Copenhagen in Denmark who studied the drugs' effect on long-distance runners. After taking a pain reliever daily for four days before and eight days after a 22-mile run, the athletes experienced no increase in the cells associated with muscle growth and repair. However, those who took a placebo had 27 percent more of those muscle-supporting cells, according to the study. It's okay to take an anti-inflammatory for occasional aches, just don't make it a habit. (An always-safe way to reduce stiffness: light exercise like walking.) And remember, mild soreness is your muscles' way of reminding you that they're getting toned.

Calcium Intake and Nursing

Japanese researchers recently found that consuming too-little calcium while nursing could accelerate the progression of gum disease. "Fluctuating hormone elves during and after pregnancy makes women more vulnerable to inflamed, infected gums," explains Susan Karabin, D.D.S., president-elect of the American Academy of Periodontology. "This condition will only worsen if women don't get enough calcium to help build and maintain the bones surrounding their teeth." To avoid your own dental problems, aim for three servings of dairy, fortified juice, or leafy green vegetables, which will meet most of the 1,000-milligram minimum you need every day (though a 500-milligram supplement may provide extra stay-healthy insurance). And even when middle-of-the-night feedings leave you too exhausted to brush your hair, never skip the twice-daily teeth brushing and flossing sessions, says Karabin. This, along with frequent professional cleanings, will get rid of infection-causing plaque and safeguard your smile.

Metabolism Booster

Tip: Maintain Your Metabolism

You've been reading about the benefits of exercise, but here's some news about diet. Lyssie Lakatos, R.D., co-author of Fire Up Your Metabolism reveals some interesting nutritional information in the June issue of Shape.

Are you getting enough selenium and vitamin D?
Research shows that a diet low in either of these nutrients may affect your thyroid's ability to produce metabolism-regulating hormones. You can get the recommended 55 micrograms of selenium a day with foods like tuna, turkey, and cottage cheese. You need a daily dose of 400IU of vitamin D, which is found in fortified lowfat milk and salmon.

Hot Topic

Research shows that a little spice can go a long way...

Prevent diabetes: Australian researchers found that women who ate chili sauce daily had lower spikes in their blood sugar (glucose) levels after meals than those with blander diets. More stable glucose levels reduce diabetes risk.

Stave off Alzheimer's: Curry contains tumeric, which is high in curcumin. According to a study published in Journal of Alzheimer's Disease, this antioxidant helps sweep away amino acids that can build up in your brain's blood vessels. Over time, these blockages can lead to dementia.

Protect against obesity: Early research from Taiwan found that chili peppers' capaicin may reduce the number of fat cells your body produces.

Healthy Recipe: Grilled Tuna Steaks with Pineapple-Chili Relish

Serves 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients
1/4 cup plus 3/4 teaspoon white wine vinegar
1 tablespoon plus 2 teaspoons olive oil
1 tablespoon minced garlic, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 6 ounce yellow fin tuna steaks, about 3/4 inch thick
1/4 cup chopped scallions
1 tablespoon chopped red chili with seeds (or less, to taste)
3 cups fresh diced pineapple (or 2 cups crushed pineapple canned in juice, drained)
3/4 teaspoon sugar

Preheat grill or broiler. In a large baking dish, combine 1/4 cup vinegar, 1 tablespoon oil, half the garlic, salt and pepper. Cover the tuna steaks with the mixture until well coated on each side. Set aside.
In a large stainless steel or nonstick skillet, heat remaining 2 teaspoons oil over medium heat. Saute scallions, chilies, and remaining garlic for 30 seconds. Add pineapple and stir for about 1-2 minutes, or until pineapple is thoroughly warmed through. Remove from heat, and stir in sugar and remaining vinegar. Set aside.
Place tuna steaks on preheated grill or broiler pan. Cook 4 inches from heat for 2-4 minutes on each side or until desired doneness. Top with relish and serve.

Nutritional Information, per serving (1 steak with 1/2 cup relish)
307 kcal
7 grams fat
18 grams carbohydrates
40 grams protein
2 grams iron
66 grams calcium

Can You Pinch More than an Inch?

The scale may say that you're slim, but your frame may still be carrying too much body fat, says Michele Olson, Ph.D., a professor of exercise science at Auburn University. "Women with little muscle tone may not be overweight but still have unhealthy levels of body fat," she explains. A new Italian study found that normal weight women with higher than 30% body fat are at greater risk for heart disease. To learn you fat level, try one of two tests available at many gyms: calipers, which assess skin thickness at key areas, and bioimpedance devices, which send an undetectable electrical current through the body to read the ratio of fat to other tissue. Both are reasonably accurate when used by a trained professional.

Diet and Infertility

The Diet News You Need To Know
Eating just 4 grams of trans fat a day--the amount you might find in a half of a medium serving of french fries or one Krispy Kreme glazed donut--can more than double your risk of infertility, according to a new study. "Trans fats increase insulin resistance, which has been show to negatively affect ovulation in some otherwise healthy woman, says study author Jorge Chavarro, M.D., a researcher at the Harvard School of Public Health. To reduce your intake of these artery clogging fats, look beyond the nutrition label. "A product can claim it has zero trans fats if it has anything less than half a gram," he say. To make sure a snack is really trans-fat free, double check that the ingredients list is clear of anything "partially hydrogenated" or "hydrogenated".

Bounce Back from a Diet Slip

You may view missing a week of exercise or grabbing a doughnut when you've been trying to lose weight as a failure. But this all-or-nothing outlook can actually undermine your future success, says Carol Tavris, Ph.D., a Los Angeles-based social psychologist and co-author of Mistakes Were Made (But Not By Me). "When you feel disappointed in yourself, pay attention to the way you explain your behavior," she says. "Thoughts or statements like 'I have no willpower' or 'I knew I'd never stick to a diet' are self-defeating and could lead you to repeat the very actions you hoped to change." Instead, admit that you screwed up and take a moment to realize that doing so was natural. "When you make a mistake with a diet, an exercise plan, or for that matter any major decision, it doesn't mean that you're a bad person or that you'll never improve," says Tavris. "It simply means that you need to renew your motivation."

Think Yourself Think

The diets that work long term are those which introduce us to healthy eating habits and eating patterns. One strategy that is proven to work is grazing or snacking, but it's easy to get too much of a good thing. Too many snacks, no matter how healthy they may be, equal too many calories.

Try this. Rethink your snacks. We assume that our snacks are low calorie and are prepared to eat again soon, but sometimes soon is too soon, and too often. If this happens to you, here's a new strategy: Instead think of your snack as a mini-meal. Instead of a couple of slices of apple with peanut butter, have a half of sandwich with lean lunch meat and tons of veggies, or a cup of flavorful, fiber-rich soup like lentil or garden vegetable. Sit and enjoy your snack slowly, as you would a meal instead of eating on the go or while distracted.

Improve your Health WITHOUT Drugs

How to Lower your LDL Cholesterol without Drugs

Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.

To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.

Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.

Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.

Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.

from Shape Magazine, January 2007

Food Spotlight

Broccoli...

..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.