Antidotes for Aging Parts

7 Ways to maintain your health and prevent disease as you age.

Brain
From our mid-twenties on, the brain-particularly the frontal lobe, where much of problem-solving and short-term memory is processed-shrinks at a rate of 2 percent per decade. A 2006 study in Neurology showed that people who ate two or more daily servings of vegetables, especially leafy greens, had the mental focus of people five years their junior.

GI Tract
As we age, nerve cells that control muscles that move food through the digestive tract gradually die off, especially in the large intestine-one reason why constipation may occur more frequently as you get older. Fiber helps keep things moving. Men 50-plus should aim for 30 grams of fiber per day; women, 21 grams. Get your fill by eating plenty of whole-grain cereals and breads, fruits, vegetables and beans.

Skin
In our twenties, production of collagen (a fiber that keeps skin firm) slows and dead skin cells shed less quickly. Good genes can keep you looking young but research suggests that lycopene and beta carotene also may help by scavenging for free radicals that contribute to skin aging. Eat sweet potatoes, carrots, cantaloupe and leafy greens for beta carotene and include lycopene-packed tomatoes and watermelon in your diet.

Muscle Mass
Metabolism slows by 1 to 2 percent each decade after age 30. When you're young, muscle burns up to 10 times more calories per pound than fat. As you age, muscle metabolism decreases. So even if you maintain the same level of exercise and calorie intake, you tend to accumulate fat. Regular exercise can help offset reduced muscle metabolism and help you stay lean. So will choosing nutrient-dense, lower-calorie foods.

Eyes
Years of exposure to UV light and smoke may contribute to age-related macular degeneration (AMD), a leading cause of blindness in older people. But an antioxidant-rich diet may help. Studies link higher intakes of vitamins C and E, beta carotene and zinc as well as lutein and zeaxanthin (antioxidants in yellow and green vegetables and egg yolks) and omega-3 fats with reduced risk for AMD.

Heart (and Blood Vessels)
Over the years, the heart and artery walls thicken and stiffen, which often results in high blood pressure and plaque buildup. Earlier this year, Greek scientists reported that the more closely people followed a Mediterranean diet-rich in vegetables, fruits, whole grains, beans, fish and poultry, dairy and olive oil, with moderate amounts of wine and little red meat-the less likely they were to develop high blood pressure, high cholesterol or obesity.

Heart Healthy Recipes and Menus

Bones
From age 30 on, cells that build bone become less active while those that dismantle bone keep working. (In women, decreasing estrogen during menopause accelerates this loss.) Bone-strengthening calcium and vitamin D, which enhances calcium absorption, become increasingly important as you age. New research indicates that vitamin K-essential to the proteins that rebuild bone and abundant in leafy greens-also helps reduce age-related bone loss.

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Healthy Chicken Recipes
Healthy Recipe Collections

Recipes

Chicken Forestiere
A la forestiere ("of the forest") is characterized by deep, hearty flavors, usually including mushrooms. Our version is lighter than the French classic but still has every bit of the flavor.
Makes 2 servings

ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

• 3 tablespoons all-purpose flour, divided
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
• 3 teaspoons canola oil, divided
• 2 tablespoons minced shallot or onion
• 2 cups sliced mushrooms
• 3/4 cup reduced-sodium chicken broth (see Tips for Two)
• 1/2 cup dry white wine
• 1 tablespoon chopped fresh parsley or chives

1. Combine 2 tablespoons flour, salt and pepper in a shallow dish. Dredge chicken in the flour mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until golden and cooked through, 3 to 4 minutes per side, adjusting heat as necessary to prevent burning. Transfer to a plate and cover with foil to keep warm.
3. Increase the heat to medium-high and add the remaining 1 teaspoon oil to the pan. Add shallot (or onion) and cook, stirring, until fragrant, about 15 seconds. Add mushrooms and cook, stirring occasionally, until softened and browned, 1 to 2 minutes. Sprinkle the mushrooms with the remaining 1 tablespoon flour and cook, stirring, for 30 seconds. Pour in broth and wine and bring to a boil, stirring constantly. Reduce heat to a steady simmer and cook, stirring occasionally, until slightly thickened, about 5 minutes.
4. Reduce heat to low and stir in parsley (or chives). Return the chicken to the pan, turn to coat with the sauce, and cook until heated through, 3 to 5 minutes.

NUTRITION INFORMATION: Per serving: 276 calories; 10 g fat (1 g sat, 5 g mono); 65 mg cholesterol; 8 g carbohydrate; 27 g protein; 1 g fiber; 232 mg sodium; 500 mg potassium. Nutrition bonus: Selenium (40% daily value). 1 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat, 1 fat.
Tips for Two: Store leftover canned broth for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keeps for up to 1 week in the refrigerator. Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them drying out.

Healthy Chicken Recipes

Rhubarb Crisp
Nothing says spring like rhubarb. Quick-to-prepare, single-serving fruit crisps like this one are an easy way to get dessert on the table anytime. When buying or picking rhubarb, select stalks that are firm and red-avoid ones that are soft and waggly. And if you slice it very thinly, there's no need to peel off any outer strings.
Makes 2 servings

ACTIVE TIME: 15 minutes
TOTAL TIME: 50 minutes
EASE OF PREPARATION: Easy

• 1 cup thinly sliced rhubarb
• 1/2 cup chopped peeled apple
• 3 tablespoons granulated sugar
• 1 teaspoon instant tapioca
• 1/4 teaspoon plus 1/8 teaspoon ground cinnamon, divided
• 2 tablespoons all-purpose flour
• 2 tablespoons old-fashioned rolled oats (not steel-cut or instant)
• 1 1/2 tablespoons packed dark brown sugar
• 1 tablespoon finely chopped pecans
• 1 tablespoon unsalted butter, melted
• 2 teaspoons pure maple syrup
• 1/8 teaspoon salt

1. Preheat oven to 350°F.
2. Toss rhubarb, apple, granulated sugar, tapioca and 1/4 teaspoon cinnamon in a medium bowl. Divide between two 10-ounce (1 1/4-cup) oven-safe ramekins or custard cups.
3. Mix flour, oats, brown sugar, pecans, butter, syrup, salt and the remaining 1/8 teaspoon cinnamon in a small bowl until crumbly. Sprinkle over the rhubarb mixture.
4. Bake until bubbling and lightly browned, about 30 minutes. Cool for 5 minutes before serving.

NUTRITION INFORMATION: Per serving: 259 calories; 9 g fat (4 g sat, 2 g mono); 15 mg cholesterol; 47 g carbohydrate; 3 g protein; 3 g fiber; 153 mg sodium; 294 mg potassium. 3 Carbohydrate Servings. Exchanges: 3 other carbohydrates, 1 1/2 fat
MAKE AHEAD TIP: The topping (Step 3) will keep, covered, in the refrigerator for up to 1 week. | Equipment: Two 10-ounce (1 1/4-cup) oven-safe ramekins or custard cups

More Quick and Healthy Dessert Recipes

Chickpea & Red Onion Salad
Slivered red onions, canned chickpeas and capers combine in a delightful Mediterranean-inspired salad. Make it a meal: Delightful served alongside grilled chicken thighs or shrimp kebobs.
Makes 4 servings, generous 1/2 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy

• 1/4 cup slivered red onion
• 1 19-ounce can chickpeas, rinsed
• 1/2 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon drained capers, rinsed and coarsely chopped
• Salt & freshly ground pepper to taste
• Red leaf lettuce leaves

1. Place onion in a medium bowl, cover with cold water and let soak for 10 minutes. Drain well and place in a salad bowl.
2. Add chickpeas, parsley, lemon juice, oil and capers; stir to combine. Season with salt and pepper. Serve on lettuce leaves.

NUTRITION INFORMATION: Per serving: 201 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 33 g carbohydrate; 7 g protein; 6 g fiber; 361 mg sodium; 298 mg potassium. Nutrition bonus: Vitamin C (32% daily value). 2 Carbohydrate Servings. Exchanges: 2 starch, 1 fat

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From www.eatingwell.com with permission.  © 2008 Eating Well Inc.