Power of the Sweet Potato (or 'The Supreme Yam')

Sweet potatoes...not just for the holidays anymore. Seriously, we all need a reminder on the power of this colorful potato! One of Dr. Mao's must-eat foods, the sweet potato, and cousin yam, both provide more beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran and as much potassium as a banana! A single skin-on sweet potato only contains 120 calories, and has over 1000 mcg of vitamin A (more than our daily requirement), plus good amounts of B6 and folate. Most importantly, both are a rich source of DHEA (dehydroepiandrosterone), the mother lode of all hormones.

DHEA is what we call a "precursor hormone", one that remains latent in the body until it converts to a hormone that our body needs. It can become estrogen, progesterone, or testosterone, all so essential for our body's anti-aging defenses to work. DHEA doesn't stop there, it is a potent immunity booster, helps to control auto-immune disorders, and has been shown to possess significant anticancer properties. As the most abundant steroid in our body, DHEA also helps ward off arteriosclerosis, lowers blood pressure, reduces inflammation to the brain, prevents fat accumulation, and improves heart function. Need I say more??

My favorite way to eat sweet potatoes is simple...puncture a few times with a fork, bake in a hot (400˚ oven) until you see caramelized potato seeping out of your fork holes, slice open, add a little butter and S&P to taste. Depending on my mood, I might add cinnamon and brown sugar (sweet mood) or chili powder (hot mood). Both are delicious! Sweet potato fries are another quick favorite - I simply slice into strips, add a little olive oil and salt, and bake until done. Of course, make sure to keep the yummy skin on, lots of potent vitamins are in the skin!

When buying sweet potatoes (actually slightly healthier and definitely tastier than cousin yam), avoid ones with blemishes, cracks, soft spots and cuts. Store, uncovered, in a cool, dark spot (always hard for me to find!).

Sweet Potato Fries with rosemary

Add chili powder, paprika, thyme or cinnamon!

So, I'm thinking one a day will keep aging away!

Can you say Quinoa?

Quinoa (pronounced keen-wah!) is one of my new food obsessions, and I find the history behind this edible seed so interesting. Quinoa has been an important food source for the past 6,000 years in the Andes region of South America and the ancient Incas viewed the crop as sacred. In fact, the Inca emperor would sow the first crop of the season with his "golden implements." However, during the European conquest of South America, the Spanish suppressed production of Quinoa since it was only a "food for the Indians". The conquistadors actually halted production for a time, and the Incas were forced to grow corn to survive.

Quinoa plant, quinoa in flower stage, harvested quinoa.

(photo credit: Wikipedia)

In modern times, quinoa has seen an increase in production, due to its' immense nutritional content. Quinoa is 12-18% protein and, unlike most grains, provides a balanced set of essential amino acids, making it an excellent food source. It's also a good source of fiber, magnesium, phosphorous and iron. Ask any vegetarian you know, and I'm sure they'll know the many benefits of this tiny seed.

To me, quinoa has a mild nutty flavor that you can enhance by lightly toasting the seeds prior to cooking. Use quinoa just like rice, couscous or any other grain, in soups, as a side dish, and even as a breakfast cereal. 

Here is a recipe that I've enjoyed time and time again...very quick and easy to prepare. Most store packaged quinoa has been pre-rinsed (otherwise it can have a soapy-like, bitter tasting residue), but I always soak mine in water for at least 10 minutes and then rinse well.

Quinoa and Black Beans (Recipe courtesy of allrecipes.com)

Ingredients

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

I've added other vegetables (tomatoes, zucchini, mushrooms) and sometimes put a little cheese on top. This is delicious as a side dish or a meal in itself. 

For breakfast, quinoa is traditionally served with apples and honey, and I've enjoyed it with chopped pecans and craisins as well. 

So, looking for a protein rich grain source? Try Quinoa...and now you know how to pronounce it!

A spoonful of sugar

Today I was at lunch with a very healthy, vegetarian friend of mine. Taking my own advice (well, and that of Dr. Mao's) I ordered hot, green tea and then I grabbed a Splenda packet to sweeten up my cup.  Sitting across from her, I saw the irony in what I was doing - trying to live (and blog about) a healthier and longer life, taking my daily supplements, drinking 3 cups of green tea daily, and here I was, not thinking twice about filling up my healthy drink with an artificial sweetener!

It's well-known that some artificial sweeteners can pose a danger to one's health. Saccharin is carcinogenic as its' been shown to produce bladder cancer in rats. I know the jury is still out on the others, but common sense leads me to believe that artificial anything won't make it to any top 100 list of healthy foods.

I admit it, I began using "Sweet -n- Low" years ago as a calorie saver, and instantly became addicted to the sweetness. Splenda arrived with its' claim to be only one molecule away from the real stuff...well, at least that's what a Splenda executive told my husband on an airplane one day, and I quickly switched from the pink and have been a fan of the yellow for years now.

So sitting across from my size 0, 40-ish-year-old girlfriend, I put the yellow back and went for the sugar. Seriously, do I honestly believe that the extra 16 calories (per teaspoon) that real sugar provides is going to sabotage my weight goals? I eat an extra 16 calories every time I take a crumb of chips off my son's lunch plate. In fact, there are no studies to indicate that artificial sweeteners make any difference at all in weight-loss goals (Secrets of Longevity, by Dr. Maoshing Ni).  We do know that cancer cells can feed on excess sugar in our bodies, but fortunately I've never been a sugar junkie...and I bet an occasional teaspoon in my tea isn't nearly as harmful as the artificial stuff.

At this point in my life, I believe natural is better, and moderation is key (actually I've always adhered to that one). There are some alternatives out there for those of you not wanting any sugar in your diets, but still needing that sweetness. Stevia, an extract from a tropical plant, is a great zero calorie, zero carb, 100% natural alternative to sugar. In fact, overseas, Stevia accounts for up to 40% of the sweetener market. Diet Coke in Japan is made with Stevia vs. NutraSweet or Splenda.  I've used Stevia, and it sits on my pantry shelf, but I'm still getting used to the taste.  Also, Agave Nectar, made from the juice of the succulent agave plant (the same plant that gives us tequila), is a great alternative to sugar and honey. I often use this in my tea at home, as well as on waffles and pancakes, and as a sweet addition to a fruit smoothie. Add some to plain yogurt with walnuts and cranberries and you have a delicious morning treat. I love the taste of this sweet nectar and my son loves it even more than honey!

So no more artificial sweeteners for me...sugar (on occasion), Stevia and Agave Nectar are all I need.
PS - Stevia and Agave Nectar may also be substituted in your recipes for baking, and there are many sites available on-line for conversion assistance.

Stevia Plant and powder

Purchase the highest quality Stevia you can 

to avoid any bitter aftertaste.

Agave Nectar

Available now at most grocers and health food stores.

Use as substitute for maple syrup and honey. 

Yoga Prose

It was hard today. I really, really wanted to snuggle up in bed all day with this Chicago-like Dallas weather. Ok, maybe not Chicago, but NYC for sure. It's cold, rainy and cold. We don't like this in our neck of the woods. But Suze's voice (Suze Curtis, my yoga mentor, friend and therapist) grew louder in my head, "just come in and lay down your mat...that's more than half the battle."  I needed to hear her today, I needed yoga today. For me yoga is much more than exercise, although its' done wonders for my body. Oh- it's SO far from perfect, but I can only imagine what it would look like at 48 if I hadn't practiced for the last 5 years.

Yoga is my stress relief. It's the only exercise (and I've done them all) where you completely lose all mind-chatter. The poses (asanas)  require so much strength and concentration that you truly cannot think about your to-do list, or your relationship, or your finances or anything other than making it through the pose. Sure, those looming thoughts sneak in every now and then, but then Suze commands "headstands" and they vanish.

Suze, and the other fabulous instructors at my studio, are my free therapists. Throughout the class they articulate a positive reminder of what life is all about. Loving yourself, accepting others, learning to be comfortable in uncomfortable situations and standing up for what you believe, are just a smattering of topics. Even the ceilings at Suze's provide inspiration. She often says "there are no accidents in life", so where you choose to put your mat down means something. I used to be a front-row girl, but this week, I've moved to the back for a reason I'll tell you about in another post. My ceiling tile said "I am happy". My usual ceiling tile reads "be child-like" - and I've got that one down for sure. But happiness, I'm not so sure.

Generally, I am happy. But as most people, I have issues and problems that weigh on my mind. Decisions to make that can take me in one direction or another.  Concerns about my son, my parents, my sister and my friends. I have moments when I don't feel happy. I'm not working now (retired since I became pregnant), and would love to have a job that I loved. I have relationship issues that make me sad.
I envy the people that can say they are truly happy day after day.

Therapist Suze came to the rescue. Her final words of the day, that I found most profound, were "Are you pursuing happiness or creating it?" We're all in pursuit of happiness...but it's not something you simply reach out and catch. We have to take responsibility for creating our own happiness. Thank you Suze, I will.

Note: If you are in the Dallas area, check out www.dynamicpoweryoga.com for information on this life-changing yoga studio.  Your first class is free...just come in and put down your mat. 

Apple Juice, Honey and Salmon, oh my!

Yum! As we know, our recommended serving of fatty fish is twice weekly (at least). I'm lucky because I love all fish, but my family is pickier. My son loves fish sticks, swordfish, and salmon, and in that order, so I'm constantly scrambling for new fish entrees that he actually might take more than a bite or two.

 I have to share this recipe that I just tried last night...it was easy, delicious and a crowd pleaser (ok, so I have a small crowd, but the two of them are definitely hard to please).  Again, it was from one of my favorite sites, www.elise.com...I've never been disappointed with any dish a la Elise. I always read the comments section and inevitably they are profuse with adulations for her recipes. This "Glazed Salmon" recipe was no different. I've got it bookmarked already and will be serving it again and again. Enjoy, and know you're reaping the benefits of salmon's Omega 3's!

Glazed Salmon 

 1/2 cup apple juice (I use Organic)

1 1/4 TBS Honey (Again, I use organic, next time I'll try Agave Nectar)
4 skinless wild salmon fillets (approx. 6 oz. each)
1 tsp olive oil
Salt & Pepper to taste
Lemon - cut in half

1. Heat oven to 350 degrees. Place salmon in baking dish.

2. In a saucepan over medium-high heat,  bring the cider and honey to a boil, allowing the mixture to bubble steadily until decreased by 1/2 volume.

3. Pour cider mixture over salmon and let sit for 10 minutes.

4. Heat olive oil in large, oven-proof skillet over medium-high heat. Sprinkle salmon with salt & pepper to taste. Place fish in skillet, brush with leftover glaze and cook for 2 minutes or until the glaze begins to carmelize.

5. Turn salmon, brush with glaze, squeeze and add lemons (cut side down) and cook for 2 more minutes.

6. Transfer skillet to oven and bake for 6-8 minutes or until salmon easily flakes with a tip of a knife.

Just a reminder, be careful when pulling the hot skillet from oven, the handle will be hot!

Serve with sauteed spinach or a spinach salad and you have a quick, delicious, company worthy meal! If desired, add quinoa or whole wheat rolls for your grains.

Did I say embrace?

Ha! I just had a good laugh at myself. I remember beginning this blog and being proud that I was finally going to  embrace my coming age - after all, what was my alternative?  For the past several years, I shied away from the age question, always making some type of joke to get around it. One day I proclaimed, "I'm 38!", that was my new age..and I was sticking to it. I even begged my 8 year-old to stop announcing my real age at every stop. Seriously, he did. To the Nordie's lady he would proudly announce "my mom is 48!" To the dry cleaner guy, "Guess how old my mom is? " I finally had to bribe him with some horrible sweet stuff to stop spreading my secret. It didn't last long.

One thing I think the entire world has in common - we always "think" we look younger than we are. I just had my refrigerator repair man ask me to guess his age (I hate that question!) and that NO ONE ever gets his number correct within 10 years.  Now,  I'm usually pretty good at this, so I guessed 5 years younger than I actually believed, to make him feel good.  " 60?"  Wow, he was not happy with that..see he is 55 and thought I would guess 45. Oops...I sure didn't make his day. But that's the point, we all want to be perceived as younger than we are...and my hunch is that only a very lucky few do.

So,  at my dance studio the other day (yes, I've started ballroom dancing, having the best time!), some friends and I were commenting on the ages of our instructors. My young, cute, hips-don't-lie, instructor is all of 24! I could easily be his mom, and I'm fairly certain he has no idea that I'm exactly his years times two. Or does he? Yes, I'm just like the rest of the world and think I look younger than I am, but to a 24 year old,  I'm sure I look all of 48 and then some.  You know what? He'll never really know...I swore my dance friends to secrecy. And, didn't I begin this blog to embrace the coming of the big 5-0? Hmm, yes...but apparently not to young, cute, hips-don't-lie dance instructors.

Hey, even Barbie turned 50 last year...

Let the tears begin!

When's the last time you had a good cry? For me it's been a while - see, with an 8 year-old, I really try to hold it in, even when I feel as though the flood waters are about to burst.  Actually though, research has shown that having a good cry every now and then is a good thing. Tears appear to reduce tension, remove toxins, and increase the body's ability to heal itself. After an outburst of tears the body is flooded with oxygen, which triggers the release of feel-good hormones in the brain. So, don't hold it in..I'm thinking it might even be beneficial for my 8 year-old to see my tears..after all, grown men should cry.

Need some help? Here's my personal list of weepy movies (in no particular order)...a sure cry every time, especially for this highly emotional, sensitive, Cancer woman!

Beaches ~ A must for anyone with a forever friend. 

Braveheart ~ Mel Gibson at his best!

Gone with the Wind ~ My all-time favorite...

Love Story ~ My first romance movie ever.

Brian's Song ~ Friendship breaks the color barrier.

Ghost ~ Makes you think about losing someone you love.

I am Sam ~ Story of a mentally challenged dad; Sean Penn perfection.

The Notebook ~ I cried reading the book and sobbed at the movie.

Terms of Endearment ~ Classic mother/daughter tale.

You'll get mad, laugh and cry at the same time. 

Schindler's List ~ Spielberg's epic drama about WWII Holocaust victims

Life is Beautiful ~ Roberto Benigni directs and acts. A Jewish/Italian

 father and his family during their concentration camp internment. 

Grab the kleenex box, pop some corn and let the tears begin!

I'm always up for a tear jerker, what are your favorites??

The Sapphires of our Food Chain

Sapphires...the most precious and desireable of all blue gems. Sought after for their color, hardness, durability and luster. I just want one...hmm...maybe for my 50th?! So, while waiting, I'll just keep on eating my blueberries...the sapphires of our food chain. Sought after for their anti-oxidant properties (highest of all berries) and neuroprotective properties than can delay the onset of aging and age related memory loss by sheilding brain cells from damage by chemicals, plaque or trauma, says Dr. Maoshing Ni in Secrets of Longevity.

Wild blueberries always make the list of the top 10 foods, usually landing in first or second place...and Cornell University found wild blueberries topped the list for anti-oxidant activity in ALL foods.Why wild? They contain a much higher level of anti-oxidants than the cultivated variety, not to mention that they also taste sweeter and hold up better if you cook them.  Another plus for wild blueberries - at only 80 calories per cup you can snack on them all day long! Aim for a cup a day to receive the benefits..

Notice I keep saying WILD ...the best place to find wild blueberries, especially in the winter since these gems are not in season, is in the frozen food section. Just thaw and eat or cook with like fresh blueberries. Most grocers carry them when in season...you can tell wild blueberries by their size, they are much smaller than the cultivated ones.

My favorite new way to serve blueberries to my family is wild blueberry sauce - super easy and delicious! Serve over whole-wheat waffles, pancakes or toast for a satisfying and healthy breakfast. My 8 year old can't get enough of it!

Wild Blueberry Sauce

2 cups frozen wild blueberries, thawed
1/4 cup sugar (I have substitued splenda and it works great)
1 TBS fresh lemon juice
1/4 tsp cinnamon
1/8 tsp almond extract (optional)

Combine the blueberries, sugar and lemon juice in a medium saucepan over medium heat. Cook until berries pop (few minutes). Stir in cinnamon (a little almond extract tastes great too). Spoon blueberry sauce over your favorite whole wheat breakfast item! (And, for a special dessert, this is terrific over ice cream as well!)

Enjoy your wild blueberries - as valuable as sapphires!

I want MORE!!!!

More, the magazine for women ages 40 and up. Let's see, I've been 40 for 8.5 years now, and I've never purchased a single copy. And it's not like I don't love my magazines! Give me Elle, Bazaar, Vanity Fair, House Beautiful, Us, People, Allure, Foreign Policy (ok, one of my bff's got me a subscription and I have read a few articles), Women's Health, even  Real Simple and I'm happy.

So why haven't I purchased More? Denial. Yes, I didn't want to admit - to me and to possibly the sales girl - that I was over 40! I feel 30, some people say I could pass for someone in my 30's (ok, even if it's 39, I'll take it!), so this magazine couldn't be for me!

Well, as the topper to this blog indicates, I've decided to embrace my age instead of running from it, so last time I was in my favorite book store, I, gulp, purchased my first More and I haven't put it down since!

There is so much valuable information for ladies in our age group that don't make it to the pages of  my favorite rags. We all know that we are going through lots of changes in our bodies, in our minds, and More addresses these. From this issue alone, I'm going to eat more popcorn (ranked second in snack category for high levels of anti-oxidants), toss out my BenGay (ice treatment is more effective for sore muscles), start growing basil (the scent alone is a great de-stressor), attempt to sleep only on my back (derms can tell which side a patient sleeps on by the greater number of wrinkles on that side of face), and pace backwards (helps you think faster)!

And, I love the last page of this magazine as it's dedicated to Sophia Loren, one of the most glamorous, timeless, beautiful actresses in the world, who, with Racquel Welch, invented the term "sex appeal".  She's lived her life to the fullest and at 75, she's appearing with Daniel Day-Lewis in the outstanding musical film Nine - a must see for anyone that loves music, dancing, all things Italian, and a provacative story line (I've seen it once and want to see it again!) I also love that at 71, she posed for the racy Pirelli limited-edition calendar and looked amazing! By the way, she still eats spaghetti every day. Not a bad role model for us 40-plus women, and I hope I'm even half as elegant as she is by the time I reach 75...and I will get there!

So, next time you walk by a magazine counter, pick up More, you'll be pleasantly surprised. To my 40-plus friends, don't be surprised if a More subscription is your next birthday gift!

Exquisite... in her late 30's.

Pirelli Calendar, 2007, she's 71!

Nine Launch Party

Glamorous as ever at 75

Not just for mama's anymore!

If you're a mom, or have friends that are moms' you probably recall how important the supplement folic acid was before and during pregnancy.  It helps prevent a host of serious birth defects which can occur early in pregnancy. I remember taking it ten years ago, but haven't thought about it much since I had my healthy baby boy.  Well, guess what? Dr. Mao recommends a daily dose of 800 micrograms(mcg) per day for people 50 and older. I'm sure that starting at 48.5 will only be beneficial, right?

The New York Times ( http://www.nytimes.com/2010/01/03/opinion/03kristof.html) has deemed folate as the world's healthiest food based on the profound impact it can have on forming embryos. It makes sense that if folate has this much power that it's benefits would also transend to adults.  Scientists know that older people tend to be deficient in folate, which enables vitamins B6 and B12 to aid in hormone secretion, synthesize DNA, and manufacture the protective coating around the nerves. These three tasks are thought to be the major elements in our bodies' defenses against fatal age-related disorders such as Parkinson's or Alzheimer's.  So, increase your folate and we can lower our odds of contracting one of these conditions.

The good news is that folate is found in numerous foods, including spinach, kale, brussel sprouts, asparagus, black beans and brocolli, but it is destroyed by heat, so these vegetables have to be eaten raw.  You can also obtain your RDA for folate by eating a morning breakfast cereal (most fortified with 25-100% of your RDA @ 400 mcg, not the 800 mcg needed for over 50). Cereals with the highest levels of folic acid include Whole Grain Total, Cap'n'Crunch Peanut Butter, Cinnamon Life, Frosted Wheaties, Special K, and Raisin Bran.

The good news for any non-cereal eater (like me!) is that this is one case where the natural form of folic acid is not as easily absorbed by the body as the syntheic form. So, simply head to your closest Vitamin store and stock up for good health! I'm headed there now!

Massage Must!

I'm loving Dr. Mao's tip for the day!  Massage: Not a Luxury Item!  So, no more feeling guilty about spending time or money on this treat. The health benefits of massage are worth every penny spent! Massage can boost your immune system, increase relaxation response (I know we all need this), improve circulation of blood and lymph, relieve muscle pain and spasm, and more.  Dr. Mao considers it essential for good health and fitness.

I've had a difficult week. One of my best friends has been in and out of ICU for the last week. Here's the short list - emergency C-section,  staph infection, e-coli infection, right lung collapsed, pneumonia - all of this and a 3-year old and a brand new baby at home!  I went to visit her in the hospital and one of the greatest gifts I could give her was a neck, shoulder and back massage. I could feel the stress in her body as I started and I could also feel her relaxing in my hands. A very small gesture that made such a big impact. It was a gift to myself too..the power of making someone feel better is a wonderful thing.

So give this gift to yourself - your body needs it! I often treat myself to a manicure (remember, no artificial nails?! Regular manicures help keep my nails strong.), and during my manicure I'll ask for a chair massage at the same time. Just ask - most salons or nail shops can accommodate this request. It's usually only $1/minute, and even 10 minutes can do the trick. Remember, you need this for your health!  Also, many health food stores offer this service at $1 per minute as well. If you google "chair massage" for your area, you'll probably find a host of locations. In fact, I really enjoy a chair massage more than a full body; the focus is on my problem areas and for some reason, the chair posture allows them to really target all areas with equal amounts of pressure and strength. Another great alternative if budget is an issue, and let's face it, budget is always an issue, is massage therapy or cosmetic schools. They offer lower prices to allow students to practice, and a student, new to a task, always wants to do a great job!

There are many types of massage: Swedish, acupressure, shiatsu, Thai, hot stone, aromatherapy, deep tissue, sports, reflexology (foot massage) and many more. When you get your full body massage, experiment with the different types, depending on what's going on with your body. For me, I love deep tissue and hot stone (incorporating hot stones as massage tools).

So, make an appointment today, you'll get an immediate sense of well-being. Enjoy!

Hot Stone Therapy

Peaceful and Relazing

Babies and children need massage too!