Inflammation, compromised immunity, increased disease risk, weight gain. These are just a few of the issues confronting us with age. While data indicates Baby Boomers spare no expense on prescription drugs, OTC remedies and a myriad of preventative therapies and treatments, the most powerful anti-aging elixir may be in your pantry. I’m talking about tea.
For thousands of years, tea has been enjoyed for its medicinal properties yet, here in America, our caffeine-driven lives are predominantly fueled by lattes, espresso, café au lait or the simple but ubiquitous cup of joe.
In the same way yoga, Pilates and spas have influenced our culture, tea is following suit. And that’s a good thing. Research shows that green tea may support heart health when combined with a diet low in fat, cholesterol and saturated fats. In a study published in the Archives of Internal Medicine and conducted on men and women with moderately high cholesterol levels, those who drank tea for 12 weeks showed an 11 percent decrease in total cholesterol and a 16 percent decrease in LDL or “bad” cholesterol.
Keep in mind, the participants weren’t gulping down bottled green tea “beverages,” powdered tea mixes, green tea smoothies or bubble tea drinks. They were drinking simple, loose leaf tea.
Now, this doesn’t mean you need to find a tea emporium that sells fair trade, organic, single-estate-grown tea for 30 dollars a pound. Simple, loose leaf tea will do.
In general, loose leaf tea is higher quality than what you might find in bagged teas. That’s because loose tea include whole leaves, not crushed or broken pieces, so they retain more of their health-supportive plant chemicals and essential oils.
All you need to enjoy loose leaf tea are the tea leaves of your choice, an infuser, hot water and a mug. Be sure to steep the tea for at least three minutes to reap the most benefit, and you’ll be one step closer to health.
The science supporting tea and its cancer-fighting abilities are many and fascinating. Hundreds of studies have been published indicating teas can inhibit tumor growth and development. In fact, researchers have noted in green tea-drinking countries like Japan, breast cancer is not as common as in countries where tea isn’t regularly consumed. Other studies have shown that drinking two or more cups of tea daily may help ward off ovarian, lung and prostate cancers.
Tea scores high again, when it comes to antioxidants. A polyphenol in white, green and (in lesser amounts) black tea called epigallocatechin gallate (EGCG) is nearly 100 times greater than vitamin C, a well-known antioxidant. That said, EGCG may markedly prevent or slow oxidative damage to cells.
When combined with caffeine, EGCG stimulates the body’s production of energy, potentially making tea an effective weapon in every dieter’s arsenal.
If you’re taking blood thinners or blood pressure medicine, talk with your doctor before starting a tea-drinking regimen; some teas may inhibit these prescription drugs. Otherwise, tea is absolutely worth exploring for both its physical and cognitive benefits.
William Shakespeare said the eyes are the window to the soul, and there’s some truth to that, but why give significance to just the eyes? I believe that the skin is the mirror of your health.
When I worked in a clinical setting, I became adept at gauging an individual’s health by simply looking at them. This very basic, objective assessment was always revealing.
Dermatological changes or abnormalities such as depigmentation, an ashen pallor or excessive dryness all indicate nutrient deficiencies, and this makes sense, when you think about it; the skin’s function and appearance is reliant on a sufficient and steady supply of essential nutrients.
It’s not surprising that the anti-aging skincare products on store shelves are chock full of vitamins, carotenoids and other plant extracts – and consumer spending on anti-aging products is expected to soar to nearly $300 billion dollars by next year. Everyone is on a quest to look younger.
Multi-purpose products that are natural save time and provide more than just one benefit have become incredibly popular. Products that offer both hydration and antioxidants are great examples, but drinking water and eating leafy greens are more likely to help you achieve a youthful appearance than the slew of lotions, creams, gels and serums touting that very benefit. What you put in your body, not on it, really does shine through.
This skin is the body’s largest organ, covering about 22 square feet. It works with our other organs, being responsible for regulating temperature, protecting us from germs, ridding the body of toxins, working with the nervous system to transmit signals about sensation and, most important, skin holds us together.
As we age, both intrinsic (our DNA) and extrinsic factors (the sun) take their toll. Skin becomes dull, patchy, spotted and wrinkled. Yes, dermal fillers and peels can help, but at the end of the day, what you eat wields more potent results than a laser. A strategic diet, healthy lifestyle and routine skin care can make you look years younger.
Omega-3 fatty acids are a known anti-inflammatory. They may help reduce dryness (from atopic dermatitis and psoriasis) and may even reduce the risk of skin cancer. In food, these fatty acids are found in salmon, tuna, sardines and cod. Eat eight to 12 ounces weekly.
The antioxidant vitamins A, C and E are also powerhouse sources for skin nutrition. Vitamin A, found in carrots, squash, milk and leafy greens, helps the skin rebuild tissue; vitamin C, abundant in citrus fruit, stimulates collagen production, and vitamin E, found in olives, seeds and nuts, helps combat free radicals. Enjoy five or more servings of colorful fruit and vegetables daily.
Drinking eight glasses of water daily will keep your skin hydrated, and enjoying an active lifestyle should be a prescription from every dermatologist; a “natural glow” doesn’t come in a tube. It’s called circulation. Take every opportunity to get the blood flowing. Walk, swim, stretch, golf and be active. Exercise is a cheap and very effective weapon in the war on ageing.
As I’ve gotten older, I’ve learned that less is more. In my home, quality trumps quantity every time, and that’s no exception during the holidays, from the gifts we exchange to the food that graces our table.
I’ve also learned that tradition is what you make it. When I was little and my grandmother was still alive, the holidays seemed to stretch for months; guests were a constant stream, and each recipe prepared was heirloom, all from Italy and passed through the generations.
I even recall my mother preparing her “Viennese Table” of desserts. There were no less than 17 different types of sweets on that buffet, from cookies and tarts to pies, cakes, pastry and soufflés. Each dessert was elegantly plated on special china or service ware or displayed on a warming table, if the dessert could not possibly be enjoyed at room temperature.
Looking back, I’m humbled by the skill, planning, time, effort and energy that went into orchestrating the monumental feat that was holiday entertaining at the Ruggiero’s.
While I do my best to keep family traditions alive by preparing some of those incredible meals, times have changed along with everyone’s tastes and priorities. The rich, decadent recipes we used to make are now taboo. Some family members are watching their weight, others are following special diets and still others have gone vegetarian. Health is at the forefront of everyone’s mind, so I’ve had to redefine the sumptuous holiday table.
Doing so wasn’t as difficult as I thought. I hold fast to my rule of quality – selecting the finest ingredients I can find – and I bring out the richness of dishes by using herbs, sauces and wines when cooking. This was the inspiration for my book, The Truly Healthy Family Cookbook. Family and friends are thankful for the guilt-free indulgences I serve, and I can’t say anyone misses the food coma. Of course, I still prepare a few recipes from Grandma’s treasure trove, but incorporating something old and something new on my holiday table has become our modern day tradition and one that’s embraced wholeheartedly.
This holiday season, take comfort in the familiar rituals of the past, but establish and celebrate modern traditions of your very own. They will add joy and magic to the season, uniting family and building memories that last a lifetime.
Merry Christmas, happy holidays and a healthy New Year!
When the season or occasion calls for hot chocolate, I make mine from scratch. It’s really quite simple.
Nothing beats the taste of dark chocolate or the mouthfeel of smooth and creamy milk. Of course, you can make this cocoa with any milk alternative, from hemp and goat to almond and soy, but I like cow’s milk with my cocoa, for a few reasons.
Milk is a great source of choline, a nutrient that’s important for memory, muscle movement and sleep (Warm milk before bed, anyone?). It’s also a source of potassium of which high intakes are associated with a reduced risk of heart disease. Milk also offers b-vitamins, calcium, vitamin A and magnesium, and milk is a wonderful source of protein. As for my choice of antioxidant–rich dark chocolate, once you make your cocoa with it, you’ll never have it any other way!
Last, but not least, the Amaretto puts the cocoa over the top. Sure, you can omit it, but when I’m looking for something festive to serve friends or just enjoy myself as a reward for wrapping, shopping, cleaning and cooking, that splash of liqueur does the trick.
The following recipe can be made using an espresso machine or by hand. I provide both methods. The cocoa is 288 calories per serving and looks extra festive when garnished with a chocolate-covered pretzel stick.
Yield: 1 (6 oz.) hot chocolate
Time: 2 minutes
¾ cup 1% or 2% milk
1 oz. 70% cocoa dark chocolate, roughly chopped
1 oz. Amaretto
1 tsp. toasted slivered almonds
1 dark chocolate covered pretzel stick (optional)
If you have an espresso machine, use the steamer wand. Place the milk and chocolate in the steamer, steam as you would for a cappuccino. As the milk starts to get hot, stop steaming and stir the chocolate to help it to melt into the milk. Continue steaming until frothy and hot. Pour in the Amaretto, then pour into a mug. Top with slivered almonds and garnish with the pretzel stick.
If you don’t have an espresso machine, place milk and chocolate in a heavy saucepan over medium heat. Whisk until hot and the chocolate is completely melted (it should be completely homogeneous and not at all speckled). Remove from heat and whisk heartily to make froth or use an electric milk frother. Pour in the Amaretto, then pour into a mug. Top with slivered almonds and garnish with the pretzel stick.
If there were a medal awarded for Most Inconsistent Blogger, I’d take home the Gold. It’s not that I don’t care about my blog. I love it. I’ve been blogging for almost eight years – but I’m a writer first, and I’ve been wielding a pen for more than two decades.
When it comes to writing professionally – delivering stories to editors, ghost-writing books, researching and writing my newspaper columns; giving interviews or writing my own manuscripts – my assignments take precedence. But, I’m back to blogging (At least, for now!), inspired by an interview I gave to InStyle magazine which appears in their December issue.
On page 255, I talk about energy and ways to get more of it. Potassium, a mineral essential to energy metabolism, is something we don’t get enough of. Delicious sources besides bananas include dates, fish like cod and salmon, and dark greens including collards, escarole and kale.
In the article, the editors suggest making my recipe for Kale with Dried Cherries and Walnuts from my book, The Truly Healthy Family Cookbook, but they didn’t provide the recipe. So, for those of you looking for the details, here you go!
Most likely, if you open a can of anchovies, you’re going to hear squeals and jeers from those around you – adults included. However, those same people will gladly use Worcestershire sauce, Green Goddess dressing and eat Caesar salad, each of which incorporates anchovies. Perhaps, the visual of the little fillets in the can aren’t appealing, but what’s so different about anchovies from the fish you buy at the market? One’s packed in oil and the other ice. My response to the fuss? Get over it! Anchovies are delicious, and one of my secret ingredients to making meals taste incredible, this kale salad included. After one bite, you will be addicted. The warm anchovy dressing wilts the kale, so it’s tender yet still crisp; the nuts give the salad a nice crunch, and the cherries offer a bit of sweetness. Best of all, this salad is extraordinarily good for heart health. More than 60% of the fat is mono- and polyunsaturated. Plus you get 120% of a day’s worth of vitamin A and 80% of your vitamin C needs in just one serving.
Yield: 6 servings, Time: 30 minutes
1 bunch kale
1/3 cup chopped walnuts
1/4 cup dried cherries
1/4 cup extra-virgin olive oil
1/2 tsp. crushed red pepper flakes
1/2 (2-ounce) tin flat fillets of anchovies
1½ Tbsp. lemon juice
To prepare kale, remove the kale leaves from the stem, discarding stems. Layer a few kale leaves on top of each other, roll into a circular shape and thinly slice to julienne. Place chopped kale into a large bowl. Top with walnuts and dried cherries.
In a heavy-duty small pot over medium-high heat, add olive oil, red pepper flakes and anchovies. Being very careful, whisking until anchovies are dissolved, just 30 seconds to 1 minute. Remove from heat, and quickly add lemon juice (Be careful. It will sizzle, so step back!). Pour dressing in increments over kale salad, tossing to incorporate. Serve.
Tina’s Tip: The most time-consuming part of this recipe is cleaning and chopping the kale, which can be done in advance of dinner. Make sure to use the salad spinner to dry the kale the best you can. The drier the kale, the better the dressing can cling to it. Also, dried cranberries can also be used in place of the cherries.
Calories: 180, Protein: 5 g, Total Fat: 15 g, Carbohydrates: 9 g, Sodium: 360 mg, Fiber: 1 g