Friday, December 01, 2006
World AIDS Day
OK, it's AIDS Day. Remember to have tons of fun, and to always practice safe sex!
Hopefully if you are really interested in this topic you've already googled it. If you want more posted here let me know.
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REALAGE Tips of the Day
That Knee Ache May Start at Your Hip
Got knee pain? Get hip to the real cause.
In a recent study, 6 weeks of daily exercises that strengthened and stretched the hips helped ease painful knees. So if knee pain has you swearing like a sailor every time you climb stairs, squat, or kneel, it may be time to shore up those hip muscles. (Exercises)
Knees aren't just bony knobs that punctuate the middle of your leg. Each is a complex hinge that moves in only one direction: backward. As long as all the structures that make up the knee joint are stable, you don't even think about it. But let any part of the surrounding leg -- the thighbone or calf bone, the tendons and muscles that surround the knee, or the shock-absorbing cartilage in the joint -- shift out of place and your knees will let you know about it. A weak hip may be all it takes to trigger that shift. For example, weak abductor and adductor muscles -- your outer and inner hip muscles -- may allow your knee to rotate too far, which makes you yell ouch . . . or worse.
Of course, weak hip muscles are just one possible cause of knee pain. So if you're hurting when you walk, jump, squat, or sit for a while, see your doctor for an evaluation right away.
Feed Your Brain, Save Your Memory
What's a really memorable pairing? No, not wine and food pairings. Vitamin pairings. And the answer is B12 and B9.
Seems older people who are short on vitamin B12 have more trouble recalling certain words, and low levels of B9 (folate) may add to the brain drain. What to do? Seek out yet another great pairing: salmon and beans, brimming in B12 and folate, respectively.
Getting enough Bs to keep your mind sharp takes effort. Take the RealAge daily recommendation of 25 micrograms of B12, for instance. Even one serving of salmon and one of tuna a day, plus an egg, a cup of milk, and a cup of yogurt -- all good B12 sources -- won't get you there. To guard against a shortfall, especially if you're a vegetarian, it's smart to take a supplement.
But folate (B9) is found in lots of fortified foods, including cereals, breads, and pastas, so you may get plenty in your diet. Don't take a folate supplement unless your doctor tests your B12 levels. High levels of folate may mask a B12 deficiency.
Food is your best source of most nutrients. Here's a tasty recipe that will deliver both B12 and folate in each delicious spoonful.
Fennel-Crusted Salmon on White Beans
5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 15-ounce cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed, cut into 2 portions
1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in the beans, tomatoes, and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in the chopped fennel fronds, mustard, and 1/4 teaspoon pepper. Cover to keep warm.
2. Meanwhile, combine the fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of the salmon.
3. Wipe out the pan. Add the remaining 3 teaspoons of oil and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve on top of the warm bean mixture.
Per serving: 306 calories; 13 g fat (2 g sat, 6 g mono); 28 g carbohydrate; 25 g protein; 9 g fiber; 467 mg sodium.
Source: Eating Well. Find more delicious recipes at EatingWell.com!
Hopefully if you are really interested in this topic you've already googled it. If you want more posted here let me know.
* * *
REALAGE Tips of the Day
That Knee Ache May Start at Your Hip
Got knee pain? Get hip to the real cause.
In a recent study, 6 weeks of daily exercises that strengthened and stretched the hips helped ease painful knees. So if knee pain has you swearing like a sailor every time you climb stairs, squat, or kneel, it may be time to shore up those hip muscles. (Exercises)
Knees aren't just bony knobs that punctuate the middle of your leg. Each is a complex hinge that moves in only one direction: backward. As long as all the structures that make up the knee joint are stable, you don't even think about it. But let any part of the surrounding leg -- the thighbone or calf bone, the tendons and muscles that surround the knee, or the shock-absorbing cartilage in the joint -- shift out of place and your knees will let you know about it. A weak hip may be all it takes to trigger that shift. For example, weak abductor and adductor muscles -- your outer and inner hip muscles -- may allow your knee to rotate too far, which makes you yell ouch . . . or worse.
Of course, weak hip muscles are just one possible cause of knee pain. So if you're hurting when you walk, jump, squat, or sit for a while, see your doctor for an evaluation right away.
Feed Your Brain, Save Your Memory
What's a really memorable pairing? No, not wine and food pairings. Vitamin pairings. And the answer is B12 and B9.
Seems older people who are short on vitamin B12 have more trouble recalling certain words, and low levels of B9 (folate) may add to the brain drain. What to do? Seek out yet another great pairing: salmon and beans, brimming in B12 and folate, respectively.
Getting enough Bs to keep your mind sharp takes effort. Take the RealAge daily recommendation of 25 micrograms of B12, for instance. Even one serving of salmon and one of tuna a day, plus an egg, a cup of milk, and a cup of yogurt -- all good B12 sources -- won't get you there. To guard against a shortfall, especially if you're a vegetarian, it's smart to take a supplement.
But folate (B9) is found in lots of fortified foods, including cereals, breads, and pastas, so you may get plenty in your diet. Don't take a folate supplement unless your doctor tests your B12 levels. High levels of folate may mask a B12 deficiency.
Food is your best source of most nutrients. Here's a tasty recipe that will deliver both B12 and folate in each delicious spoonful.
Fennel-Crusted Salmon on White Beans
5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 15-ounce cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed, cut into 2 portions
1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in the beans, tomatoes, and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in the chopped fennel fronds, mustard, and 1/4 teaspoon pepper. Cover to keep warm.
2. Meanwhile, combine the fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of the salmon.
3. Wipe out the pan. Add the remaining 3 teaspoons of oil and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve on top of the warm bean mixture.
Per serving: 306 calories; 13 g fat (2 g sat, 6 g mono); 28 g carbohydrate; 25 g protein; 9 g fiber; 467 mg sodium.
Source: Eating Well. Find more delicious recipes at EatingWell.com!
