Stud & Strength

Live a Longer and Healthier Life

Your goal: To live a longer, healthier life. Our goal: To help you with your goal. So, here are some important tips we’ve tracked down for you, with the help of the researchers at Health magazine.

• Control your anger! If your temper boils over when the shopper in front of you in the express aisle has more than 10 items, or the BMW in the lane next to you cuts you off, know this: losing your temper can do some serious damage to your arteries. Dr. C. Noel Bairey Merz, the chair of Women’s Health at Cedars Sinai Heart Institute in Los Angeles, says rage causes your blood pressure to surge and stay up there. That’s why it’s crucial to get a grip on your anger – the sooner, the better. Blowing your top isn’t worth a shorter life span. So always ask yourself – will this matter to me in five minutes, five days, five months? If not, let it go.
• Get more of the three F’s - fish, flaxseed and fiber. This is especially important for women in their 40s, because as estrogen dips, your blood pressure and cholesterol start to creep up. So do your triglycerides – a type of fat stored in the blood. So, creating a heart-healthy eating plan is more important than ever. Aim for two servings of fish like tuna or salmon each week for omega-3s. Also, sprinkle flaxseed on yogurt or cottage cheese to lower your cholesterol, and experiment with dishes that contain high fiber foods, such as apples, broccoli and beans. You can find some great ideas at Health.com/fiber-recipes.
• Monitor your stress and worry. Between the demands of work and family, it’s easy to be consumed with worry. However, try not to be. Dr. Jennifer Mieres, a cardiologist in New York says uncontrolled worry can flood your blood vessels with inflammatory chemicals, which can be toxic to the heart in high doses. Depression – which premenopausal women are at twice the risk for – has been linked to hardening of the arteries. Of course, there are the unhealthy habits that go along with worrying – including smoking, excessive drinking and overeating. So, make sure you get 30 minutes of exercise most days to both combat stress, and keep your body in top form.

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Garlic Basil Shrimp

Ingredients

• 2 tablespoons olive oil
• 1 1/4 pounds large shrimp (20 to 25 per pound), peeled and deveined
• 3 garlic cloves, minced
• 1/8 teaspoon dried hot red-pepper flakes, or more to taste
• 3/4 cup dry white wine
• 1/4 cup finely chopped fresh basil leaves
• 1 1/2 cups grape tomatoes, halved
• Salt and freshly ground black pepper

Directions

Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.

Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through.

Per Serving:

Calories 260; Total Fat 10 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 2 g); Protein 30 g; Carb 6 g; Fiber 1 g; Cholesterol 215 mg; Sodium 215 mg

Excellent source of: Protein, Niacin, Vitamin B12, Vitamin D, Copper, Iron, Phosphorus, Selenium

Good source of: Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Magnesium, Manganese, Potassium, Zinc

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Money & Men

Money Guidelines

We’re in an economic mess right now. So, before things get any more confusing for your personal financial picture, here’s some straight talk on money from the experts. These are the guidelines – how much you need to retire, how much you should spend on a house, and the absolute max you should have on your credit cards at any given time.

• Let’s start with those credit cards. Remember this number: 30. That’s the maximum percentage you should owe on any one credit card. So if your credit limit is $10,000, you shouldn’t EVER owe more than $3,000. If you do, your credit score will go down. This is all according to Barry Paperno of Fair Isaac – the company that formulates your FICO score, the most widely used score. Why will more than 30% debt make your score go down? Because historically, people who max out their cards are very likely to start missing payments. Even if you max out your card and then pay it off, it’ll still affect your credit score. So always maintain a balance of 30% or less on your credit cards.
• How much can you safely spend on a house? Roughly 2.5 times your annual income. So if you earn $50,000 a year, you can afford a house that costs $125,000. No more. That amount was formulated by federal regulators right after the Great Depression. That’s an underwriting standard – and it’s only been in the last few years that that standard has been thrown out the window. It’s why we’re in the foreclosure mess we’re in now. The lesson is: DO NOT buy more house than you can afford. Stick to 2.5 times your annual salary and you’ll be safe.
• The amount you need to retire. It’s your annual salary now times 15. So if you earn $50,000, you’ll need at least $750,000 in the bank, and in stocks and bonds, to retire at age 65. That’s according to Dr. Philip Cooley from Trinity University and an expert on retirement strategy. He says even if the stock market tanked, most retirees would NOT lose it all, as they may fear. He still recommends this strategy in spite of what’s currently happening in the market. That number again: 15 times your annual salary to retire at age 65.

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Chicken Piccata with Pasta and Mushrooms

Ingredients

• 6 ounces whole-wheat angel hair pasta
• 1/3 cup all-purpose flour, divided
• 2 cups reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets (3/4-1 pound total), trimmed
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons butter

Directions

Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; keep warm.

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

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