Nutrition Frenzy

According to real age, if women take time to plan, cook and eat dinner, they’ll not only be healthier, but enjoy it.

This makes sense, not only just for women, but for men, too. If they take the time to shop for healthy, nutritious foods they enjoy, cook it how they enjoy and sit at the dinner table, they’ll feel better about shopping, cooking and eating healthy foods. Not only that, but they’ll lose weight, too.

When I started eating more vegetables, I started planning meals according to recipes I found desirable. My favorite recipe is Ratattouille. Eggplants always fascinated me and I had never even touched one before. I read and studied eggplant recipes, how-to prepare, fix and store them. The key is buying solid, firm eggplant. That means they’re less seedy (think low-class bar) and will be less bitter tasting. You can salt and sit them for awhile to draw out more of the bitter juices, but they all cook away in the recipes with spices anyway, I’ve found.

Include 4-8 ounces of protein (that can be beef steak, fish steak, tofu steak, etc) and you’ve got a feast!

An easy meal I’ve found also is a veggie stir fry with sliced and diced veggies and a protein. Easy to fix, easy to eat. Or, if I’m in a hurry, open a can of low-sodium/low-fat soup and throw in a box of frozen single-serve veggies. Tasty, filling and good for you.

Need more ideas? Check out Real Age’s New Year, New You center where you can get grocery lists, recipes, and track-your-progress tools for losing holiday pounds.

In my article, “How I lost 41 Pounds”, I discuss how I mentally prepared to lose weight and how I went about eating and exercising.

I firmly believe that one must deal with losing weight, exercising in their minds first, or they will ultimatley fail. The year before I lost weight but gained it back. Why? Because I hadn’t wrapped my mind around wanting to lose weight first. Sure, the prospect of losing unwanted fat was appealing, but there was no long-term plan to keep the weight off.

Losing weight is a lifetime committment. No pillls, liquids or strange diets will ever work unless you’re totally and 100% committed to sticking with them for the rest of your natural born life. That would get old, at least for me.

What did work for me, was eating sensibly: A variety of fruits and vegetables, fixed in appetizing looking and tasting ways. I knew I wouldn’t stick to eating steaming lumps of goo twice a day for the next thirty or forty years. So, I began buying vegetarian and low-fat cookbooks. I still eat meat (afterall, i’m a midwestern-meat-and-potatoes boy from the midwest). Over the past few years, I have definately opened my palate to new foods and experiencing new and interesting tastes.

Exercise was a four letter word. But, I knew I had to do something or i’d die of a heart attack or stroke. I lost 41 pounds by walking. It took a year, and I followed the FDA’s recommended guidelines of losing a pound a week. No, it wasn’t exacty a pound a week. The first few weeks I lost ten to twelve pounds, then nothing for weeks and weeks. Then five or six more came off. That’s how weight loss worked for me. It came off in spurts. There was plateaus when I felt like giving up, but I kept picturing myself at my previous weight.

What do I suggest? Start small, make acheivable goals, expand your palate.

Keep your mind in mind when dieting, say Nutrition professionals.

Losing weight is a common resolution each New Year and a fantastic one. What better way to start the New Year than to promise ourselves to take care of our bodies. Many think starving themselves is the best way to losing weight. When you starve yourself or drastically cut out carbs, you may be putting your mind and cognitive skills at risk. Robin Nixon on Live Science came up with these five pittfalls to avoid:

1. The Brain constitutes less than two percent of our body’s weight, yet it is responsible for taking twenty percent of the nutrients we ingest. Plus, it’s a picky eater (much like that 2 year old you used to be–but it never grew up). The brain prefers carbs, but only heatlhy carbs: fruits, grains, vegetables. The frontal cortex is prone to confused thinking when your glucose levels drop, where as high glucose levels slowly but surely damage cells everywhere in the body, including those in the brain, said Marc Montminy of the Salk Institute for Biological Studies in California.

2. Eat many small meals throughout the day. There have been studies that show eating six small, well balanced meals throughout the day is healthier and better on the body than three big meals. The brain works best with about 25 grams of glucose circulating in the blood stream — about the amount found in a banana. Hate the thought of eating so many times during the day? There’s more.

3. A lower glycemic index (GI) may be the meal plan for you. The glycemic index ranks foods according to how they affect blood glucose levels. Carbs, by and large, are higher GI foods, whereas vegetables, high in fiber content, are lower GI foods. Have a sandwich consisting of High Fiber whole wheat bread, with some meat or other protein, slather a little olive oil, and you have a lunch that is brain-friendly.

4. Fat is where it’s at: Trans fats, common in fast food, are the worst. Saturated fats are not great. Unsaturated fat is the healthiest. Saturated Fats are unhealthy for your brains. If saturated fats (think fast food, fried-anything) are bad for your heart, think of what they’r doing for your brain.
Speaking of fat for brains, essential fatty acids, such as Omega-3s, are proving valuable in treating depression and other psychiatric disorders, such as schizophrenia, as well as benefiting infant brain development, Green said.

5. Finally, you know your brain and body and how it best responds to fats. Do you want to nap after a heavy-fat-and-cholesterol-laden lunch? Are you grumpy or faint? It may be time to take a second look at what you’re feeding your brain.

Calorie Cutback Cuts Women’s Odds of Middle-Age Weight Gain

Women who don’t try to eat less more than double their risk of substantial weight gain in middle age, a three-year study shows.

If you’re a 40-something woman, it doesn’t matter whether you’re thin or overweight — odds are, you’ll gain weight over time if you don’t make an effort to cut back on what you eat.

The finding comes from a study of 192 women with an average age of 40 by Brigham Young University researchers Larry A. Tucker, PhD, and Laura Bates. The women were not obese, had not yet reached menopause, and did not smoke.

At the start of the study the women underwent detailed physical exams, including measures of weight and body fat. They also underwent a seven-day analysis of the food they ate, in which they weighed and recorded every bit of food they put into their mouths.

Three years later, the women underwent another round of physical exams and food-intake analysis. The bottom line was no surprise: Women tend to gain weight and body fat as they age and become less physically active.

But not all women gained weight. Even if they didn’t exercise more, women who made an effort to eat less were 69% less likely to gain more than 2.2 pounds and were 2.4 times less likely to gain 6.6 pounds or more.

It’s never too soon, or too late, to watch what you eat, Tucker and Bates suggest.

Personal trainer says even a 10-minute workout gets you closer to fitness goals

NUTRITION

Dr. Melina Jampolis, a San Francisco, California, physician nutrition specialist, is the diet and fitness expert for CNNhealth.com. She focuses exclusively on nutrition for weight loss and disease prevention and treatment.

1. Go for very specific goals.

Make an actual list. Don’t be vague. Instead if “looking better,” write down specifics, such as being able to run around with kids at the park or not wearing a baggy T-shirt to the beach. It’s an internal motivator.

2. Volunteer.

Good karma could be good fitness. Volunteer activities such as coaching a youth soccer game, walking shelter dogs or cleaning up a beach encourages movement and exercise, Jampolis said. When it comes to burning calories, think outside the gym.

“Look for active volunteer opportunities with any form of movement,” she said.

Cheryl Forberg is a behind-the-scenes nutritionist for NBC’s show, “The Biggest Loser.” She is a registered dietitian and chef. She has a weekly blog and is the author of the book “Positively Ageless.”

1. Make over your kitchen.

Get rid of foods that have lower nutritional values, such as white sugar, bread and pasta. If junk food isn’t in your kitchen, you can’t be tempted, Forberg said.

2. Healthy snacking helps.

Having a snack sustains healthy blood sugar levels and energy. This way you don’t feel famished and end up overeating. She recommends a piece of fruit with a protein or healthy fat — perhaps a few nuts with an apple, a cheese stick or a carton of yogurt for a snack.

“Combining protein and carbohydrates keeps you full longer and sustains blood sugar longer and keeps your energy levels,” she said.

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You really can power up your metabolism with the right menu

Eat enough

You need to cut calories to lose weight. But 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), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. “Eat just enough so you’re not hungry — a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.”

Rev up in the morning

Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that women who skip this meal are 4 1/2 times as likely to be obese.

Drink coffee or tea

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

Fight fat with fiber

Research shows that some fiber can rev your fat burn by as much as 30 percent. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day — the amount in about three servings each of fruits and vegetables.

Buy the big bottle

German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) 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.

Every heart-healthy diet should include these foods

Food for the Heart: Blueberries
This “powerhouse” tops the list, says Kathleen Zelman, MPH, RD/LD, WebMD’s director of nutrition.

And Lisa Hark, PhD, RD, says, “Blueberries are not only delicious but are also rich in antioxidants.” Hark is co-author, with Darwin Deen, MD, of Nutrition for Life: The No-Nonsense, No-Fad Approach to Eating Well and Reaching Your Healthy Weight.

According to the U.S. Highbush Blueberry Council, researchers believe that the antioxidants in blueberries work to reduce the buildup of “bad” LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. Studies conducted at the USDA Human Nutrition Center have found that blueberries rank No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful byproducts of metabolism called free radicals that can lead to cancer and other age-related diseases. Anthocyanin, the antioxidant that is thought to be responsible for this major health benefit, can also be found in blackberries, black raspberries, black currants, and red grapes.

Food for the Heart: Salmon
Salmon is widely available, affordable, fast, and easy. It’s also one of the best sources of a “healthy fat” called omega-3 fatty acids.

Oily fish such as salmon (as well as mackerel, herring, and sardines) contain omega-3s. This fat is believed to reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides in the body — blood fats linked to heart disease and diabetes.

Research has also found that omega-3 fatty acids prevent blood clots by making platelets less likely to clump together and stick to artery walls.

Food for the Heart: Soy Protein
Rich in omega-3 fatty acids, protein, vitamins, and minerals, soy protein is a good alternative for red meat; it’s also lower in fat and higher in fiber than many meat choices.

In people with high cholesterol, studies show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol. In fact, researchers found that people who ate a diet of several cholesterol-fighting foods lowered their cholesterol as much as people who took medicine.

Both the FDA and the American Heart Association encourage eating at least 1 oz (28 grams) of soy protein daily. You can get your soy from soybeans, soy nuts, soy milk, soy flour, energy bars, fortified cereal, tempeh, and tofu.

Food for the Heart: Oatmeal
Grandma may have known what she was doing when she served up her piping hot bowl of oatmeal every morning, says Kim Seidl, MS, RD, LD, spokesperson for the Physician’s Committee for Responsible Medicine. A half-cup daily serving of oatmeal contains only about 130 calories while delivering 5 grams of heart-healthy fiber that helps to lower cholesterol and keep body weight to a healthy level.

Another benefit of oatmeal is that it will fill you up and likely keep you filled until lunchtime, so you’re not tempted by unhealthy snacks, says Peter Schulman, MD, a cardiologist at the University of Connecticut Health Center.

Oatmeal and other whole grains such as whole wheat, barley, rye, millet, quinoa, brown rice, and wild rice also help reduce the risk of diabetes, which in itself is a risk factor for heart disease.

Food for the Heart: Spinach
This dark green, leafy vegetable (and its cousins such as kale, Swiss chard, broccoli, and collard greens) is high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease; it’s also a source of omega-3 fatty acids, says Suzanne Havala Hobbs, DrPH, MS, RD, clinical assistant professor at the University of North Carolina at Chapel Hill.

Spinach is also rich in folate, says Hark, explaining that folate helps reduce the blood levels of the amino acid homocysteine. “An emerging risk factor for developing cardiovascular disease is a high level of homocysteine,” eating a cup a day of your favorite dark green, leafy vegetable.

The real trick is what you pick to help you stave off hunger and overeating

While eating all day long may seem like a dieting no-no, it can actually help you avoid weight-loss yo-yoing.

Savvy snacking really can help stave off hunger and overeating — the trick is what you pick. Smart snacking can be simple and still be delicious. Here are 5 stats and tips to inspire change on your next pit stop to the pantry.

Stop constant cravings
Did you know: 23 percent of snackers reach for cookies, pretzels, and chips to satisfy their constant cravings?

What to do: It’s OK to treat yourself to these snacks, as long as you set some ground rules: control your portions and practice moderation.

With over 80 100-calorie pack options on store shelves (Chips Ahoy, Oreos, and Sun Chips just to name a few), you can curb your sweet (or salty) craving without breaking the calorie bank. The bags don’t require refrigeration and come in small, individually wrapped packages, making them easy to carry wherever you go.

Another great option: fruit. Consider biting into a delicious apple or getting a serving of melon or berries to control that nasty afternoon need for some sugar.

Liquid calories
Did you know: 63 percent of Americans don’t count drinks as snacks? If you think a snack is simply something you crunch, you may be overlooking the calories in your cup. Unfortunately, liquid calories really do count too.

What to do: First, track your intake for a day. You may be surprised at how many calories you are sipping through a straw. Be certain to read the labels on bottles or check the menu board at your favorite Starbucks. (Laws in some states now require that fast-food chains list calories for customers.)

Next time you feel thirsty opt for water instead. Add a wedge of lime, kiwi or cucumber slices for added appeal. Still not satisfied? Stick with this rule: Go for a drink that has no more than 10 calories per 8-ounce serving.

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Scientists bought food from fast-food chains

Researchers traced type of fat used, source of nutrition for the animals

100 percent of sampled chicken, most beef had been fed a corn-based diet

Most of the resulting corn is fed to livestock who didn’t evolve to subsist entirely on corn. In cattle, eating corn increases flatulence emissions of methane — a potent greenhouse gas — and creates an intestinal environment rich in e. coli, a common cause of food poisoning. That necessitates mixing cow feed with antibiotics, in turn producing antibiotic-resistant disease strains.

Many of those livestock end up in high-calorie, low-nutrition franchised fast foods, which have been repeatedly linked to obesity, diabetes and heart disease. Fast food’s biggest selling point is its low price — and that, say industry critics, is largely possible because of corn’s ubiquitous cheapness.

“We’re seeing that corn is the number-one reason that fast food is so cheap and available,” said Meredith Niles, a food policy analyst at the Center for Food Safety who was not involved in the study. “U.S. programs are subsidizing obesity in this country.”

Jahren’s team analyzed hamburgers, chicken sandwiches and french fries from multiple McDonald’s, Burger King and Wendy’s restaurants in six U.S. cities. In both types of meat at every location, a telltale configuration of nitrogen and carbon traces showed that the animals had eaten corn-heavy diets; in the case of beef, 150 out of 162 samples came from animals that ate nothing but corn. Fries were prepared in corn-based oil.

The results weren’t surprising, said New York University food studies expert Marion Nestle, but underscored the fact that “most people aren’t aware of the extent to which corn ingredients permeate the food supply.”

Nutrition aside, Jahren urged consumers to consider the implications of what they eat. “When you give a nickel to fast food, invariably it goes right back to the corn industry,” she said.

For Niles, the results are a political challenge.

“We have a new President taking his place in the White House. It’s a great opportunity to rearrange agricultural policy and to think about obesity,” she said. “This study shows that it comes down in a lot of ways to one product.”

Whether you’re a health nut or just a nut lover, you’ve probably heard that these hard-shelled seeds help keep your weight and cholesterol down, cancer at bay, and your heart, well, hardy.But do you know your filberts from your macadamias, your walnuts from your almonds — healthwise, that is? Just in time for all those nut bowls and party platters, here are the specific benefits of each. Think small handfuls, though, not mindless munching. As nutritious as they are, nuts pack 160 to 200 calories per ounce!

1. Coping with holiday stress? Reach for the almonds. Crunching down 24 of them will give you 35% of your daily value of vitamin E, which is quickly depleted when you’re under pressure. (Eat ‘em with the skin on to get the biggest dose!) You’ll also score some calcium, magnesium, and riboflavin.

2. Need an excuse to go for the macadamia nuts? They win the prize for having the most monounsaturated fats — the good ones, which lower bad LDL cholesterol. Just one ounce (10 to 12 of these creamy white treats) has 17 grams of the heart-healthy stuff. Plus, they’re a good source of thiamin, a B vitamin that helps keep your muscles, nerves, and GI system humming.

3. Not crazy about Brazil nuts? Eat one anyway. That’s all it takes — one a day — to completely meet your body’s need for the antioxidant mineral selenium. You’ll also be munching down some complete protein (Brazil nuts have all the essential amino acids in one neat package) and zinc (think immunity boosting, and more stress relief) while minimizing its one drawback: saturated fat (5 grams in 6 to 8 of these big nuts).

4. What’s with the buzz around walnuts? Omega-3 fatty acids is what. You can meet your daily value for these hard-to-get health protectors in about 14 halves (1 ounce). Walnuts are also stuffed with disease-fighting antioxidants: In a study of nearly 100 plant foods, they ranked #2 in antioxidant content (rosehips — hardly party fare — came in first).

5. Feeling moody? Hunt out the filberts — aka hazelnuts. These slightly smoky, buttery nuts are packed with mood-stabilizing tryptophan; 20% of the RDA is in every ounce (about 20 hazelnuts).

6. Peanuts? Okay, smarty pants, you’re right: Peanuts aren’t really nuts. They’re legumes (bio-cousins to peas, lentils, and beans). Never mind. They’re rich in three key B vitamins — folate, niacin, and riboflavin — so you can lose the guilt at happy hour. And ounce for ounce, they pack the same protein punch as beef (7 grams), minus the saturated fat. Wow.

Thanksgiving marks the beginning of a season where eating is central to the festivities. While it’s also the season of indulgence, it’s easy to plan a holiday meal that’s delicious and healthful. Whether you’re serving two or 20, these guidelines will help make sure your big dinner is a success.

In the kitchen

Set a timetable. Create a game plan for the day, and know exactly how long it takes to prep and cook each item. Consider when the dishes will be in and out of the oven, and determine whether you have enough room for everything, Callahan says. If you’re cooking several items in one oven, keep pans spaced so that none touch. Doing so maintains the airflow inside the oven required to ensure thorough cooking, Bone says.

Assess your gear. Gather your china, silverware, glasses, and linens at least five days in advance. You want to be sure you have enough plates and glasses, the silver is polished, and you have time to launder linens if needed. Know what you’ll be using: the oven, the stove, the microwave? Will you need a roasting pan? Make sure ahead of time the one you get fits in your oven. What about a meat thermometer for testing doneness? It’s smart to keep a running list of equipment you need — that way, you can know just what to buy or borrow.

Know your serving sizes. “Keep track of how much food you’re making,” Bone says. “Usually a pie or cake serves 10 to 16 people. You may decide you only need to make one dessert.” If you’re hosting only a couple of guests, you can adjust the presentation. “For instance, if your cake makes two layers, frost only one, and then you can freeze the other for another occasion.”

Look for nutritional opportunities. Many foods we eat during the holidays are healthier than you think, containing nutrients that may help prevent disease. For example, one baked sweet potato contains nearly 500 percent of the recommended daily amount of vitamin A and almost 50 percent of your vitamin C. “There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects,” says Melissa Ohlson, R.D., a spokesperson for the Cleveland Clinic Heart Center.

Lifestyle changes should come before medicine, says a researcher whose recent study detailed the benefits of statins for people with a low heart disease risk.

Last week, news broke that a study of nearly 20,000 adults found that people with low cholesterol levels could still reduce their risk of heart attack or stroke by taking a statin known commercially as Crestor. It led to speculation that the number of statin prescriptions could skyrocket.

But even Dr. Paul Ridker, the lead researcher of the study, suggests other interventions before a prescription.

In the study, people with a high level of what’s called a C-reactive protein benefited from Crestor. But Ridker shared his recommendations for someone with a high C-reactive protein score with the Boston Globe:

“The first, second, third, and fourth intervention for anyone with elevated hs-CRP is get to the gym, lose a few pounds, throw away the cigarettes, and start thinking about a healthier diet. That remains overwhelmingly the most important intervention for lowering cardiovascular risk,” he said.

Another doctor, Leslie Cho, of the Cleveland Clinic, said she recommends lifestyle changes first.

Background: Surprising statin research
The Jupiter trial has yielded results that are being called “landmark,” though there is plenty of skepticism, too.

The trial “found that in people whose cholesterol levels were normal the risk of a heart attack risk was reduced by 54 per cent and stroke by 48 [after taking the drug]. The combined risk of heart attack, stroke and heart-related death fell by 47%, as did the odds of undergoing surgical procedures,” reported the Daily Telegraph.

Patients in the study took a drug called rosuvastatin, which is made by AstraZeneca under the name Crestor. The pharmaceutical company also funded the study.

Those with normal cholesterol levels had a higher C-reactive protein level, which the Daily Telegraph describes as “a marker of inflammation and has been thought to indicate a risk of cardiovascular problems in the future.”

Jupiter’s results caused quite a stir at last week’s American Heart Association’s meeting in New Orleans, where they were presented. When it was announced, AstraZeneca’s stock price rose in London, according to Bloomberg.

Lori Mosca, a professor of medicine at Columbia University’s College of Physicians and Surgeons, jokingly repeated a question to Bloomberg that she had heard at the Heart Association meeting: “Should we put them in the drinking water?”

Mosca had different thoughts: “Are we going to use this like aspirin therapy? This finding is clearly expanding the universe of who should receive cholesterol pills, but we need to carefully evaluate at what point it becomes cost effective to treat the majority of people.”

Other research showed that high-fat diets rich in processed meats and cheeses may affect measures of heart failure.

Courtesy of Charlene Laino: Failing to eat enough vegetables, soy, and fish can have the same effect, says Longjian Liu, MD, of Drexel University School of Public Health in Philadelphia.

Consuming a diet rich in fruits and vegetables, on the other hand, was associated with improved blood vessel function, other research showed.

Eckel shares these tips for a heart-healthy diet:

Eat fresh, frozen, and canned vegetables and fruits without high-calorie sauces and added salt and sugars.
Increase fiber intake by eating beans, whole-grain products, fruits, and vegetables.
Use liquid vegetable oils in place of solid fats.
Limit beverages and foods high in added sugars. Common forms of added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrups, concentrated fruit juice, and honey.
Choose foods made with whole grains. Common forms of whole grains are whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum.
Cut back on pastries and high-calorie bakery products such as muffins and doughnuts.
Select milk and dairy products that are either fat free or low-fat.
Incorporate vegetable-based meat substitutes into favorite recipes.
Encourage the consumption of whole vegetables and fruits in place of juices.

Legumes Help Lower Cholesterol Levels
Other research presented at the meeting suggested that eating a diet rich in pinto beans, chickpeas, and other legumes may help to lower cholesterol levels.

“Based on our findings, [I'd suggest you] consume at least three cups of dry beans and peas, or legumes, a week,” says researcher Lydia A. Bazzano, MD, of Tulane University in New Orleans.

Past research has shown that eating soy-rich products may help to control cholesterol levels, but little was known about the non-soy legumes that are more popular in the U.S., she says.

To fill in the knowledge gap, Bazzano and colleagues pooled and analyzed results of 12 studies involving nearly 300 men and women.

Most of them had “undesirable cholesterol levels,” she says. Their average total cholesterol level was 250 points at the start of the study; their average LDL, or bad, cholesterol was 172 points.

Total cholesterol in those who ate a legume-rich diet for at least three weeks dropped by an average of 14 points compared to those on placebo. LDL cholesterol dropped by an average of 11 points more in the group eating lots of beans.

Mushrooms are one of my absolute favorite vegetables! Enjoy today’s post!

Some people think they’re nutritional nothings. But jazzing up pizza, soup, and sandwiches with mushrooms could mean a big something for your heart . . .

. . . and that “something” is clearer arteries. A potent antioxidant in mushrooms could help cut down on risky plaque buildup.

A Whole Lotta Ergo
Mushrooms may be the top source of ergothioneine. And in a lab study, the substance reigned supreme in inhibiting adhesion molecules — the ones responsible for helping plaque-forming cells latch onto blood vessel walls. Ergothioneine is found in other foods, too, like wheat germ and chicken liver. But the amount in white button mushrooms is 4 to 12 times higher, and meaty portobello mushrooms have even more.

Cancer Prevention, Too?
White button mushrooms may also have cancer-fighting powers. In animal studies, powdered white mushrooms ramped up production of natural killer cells that help protect against tumors.

Rustic Mushroom Tart

Don’t let phyllo dough’s fussy reputation put you off: our method of brushing olive oil and sprinkling breadcrumbs between the layers makes this tart actually quite simple to assemble, and helps keep it healthy. It can be served as a main course or cut into smaller pieces and enjoyed as an appetizer.

Makes 12 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

3/4 cup part-skim ricotta cheese
1/2 cup soft goat cheese (2 ounces)
2 teaspoons chopped fresh rosemary
Freshly ground pepper to taste
1 tablespoon butter
4 cups mixed wild mushrooms, coarsely chopped
1 large leek, white part only, halved lengthwise, thinly sliced and thoroughly washed
1/2 teaspoon salt
1/4 cup white wine
10 sheets (14×18-inch) or 20 sheets (9×14-inch) thawed phyllo dough (see Timing Tip)
1/4 cup extra-virgin olive oil
1/4 cup plain dry breadcrumbs

1. Combine ricotta, goat cheese, rosemary and pepper in a medium bowl. Set aside.
2. Heat butter in a large skillet over medium-high heat. Add mushrooms, leek and salt and cook, stirring, until the leek starts to soften and the mushrooms release their juices, about 3 minutes. Pour in wine and simmer until the liquid has evaporated, about 2 minutes. Set aside.
3. Preheat oven to 400°F. Line a large baking sheet (approximately 12 by 17 inches) with parchment paper. Lay one large sheet of phyllo on the prepared pan. (If using the smaller
size, slightly overlap two sheets to form a rectangle.) Keep the remaining phyllo covered with plastic wrap or wax paper and a damp kitchen towel.
4. Lightly coat the phyllo with oil using a pastry brush. Sprinkle with 1 teaspoon breadcrumbs. Repeat this step, layering the remaining phyllo on top. Carefully roll about 3/4 inch of each side toward the center to form the outer rim of the tart.
5. Spread the reserved cheese mixture evenly over the phyllo. Top with the reserved mushroom mixture.
6. Bake the tart until the crust is brown and crispy, 25 to 30 minutes. Let cool in the pan on a wire rack for 5 minutes. To serve, lift the parchment paper and slide the tart onto a cutting board or large platter. Serve warm.

Add these smart choices to your diet to boost nutrition and shed pounds

Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year

Water with lemon

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss — and osteoporosis — by changing the acid balance in your blood.

High-fiber granola bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.

Ground flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.

Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer. In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.

Hot sauce

Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin — the hormone that triggers body fat storage — were lowered by as much as 32 percent. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.

Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.

Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job. Other fatty fish choices include tuna, sardines, and mackerel.