Baked Ziti – A Great Italian and Vegetarian Dish

A Great Italian and Vegetarian Meal 

If you’re trying to reduce your intake of meat or looking for a great Meatless Monday dish, try my family recipe for homemade Baked Ziti. Baked Ziti makes a healthy, delicious meal. Just add a fresh, organic salad to get your daily dose of greens and… you’re all set with a nutritious dinner.

You can use traditional ziti pasta or if you want more fiber, a whole wheat ziti pasta could work too; however, it will change the flavor somewhat.

High in Nutrition

This recipe uses tomato sauce. Tomato sauce, when cooked in a healthy way with olive oil, garlic, and herbs (to taste) will provide you nutrients such as potassium, vitamin C and lycopene.

Ziti Pasta by Carole Jakucs, 2022. Image Subject to copyright. 

And you’ll get protein and calcium from the cheese in this dish. Baked Ziti makes for a healthy and filling meal that’s packed with nutrients and is also easy to serve if you’re having guests. 

Marinara Tomato Sauce by Carole Jakucs, 2022. Image subject to copyright.

Ingredients:

• 1 pound of Ziti style Pasta

• 2 pounds of Ricotta Cheese (use part-skim if you want less saturated fat)

• 2 eggs (organic, free-range is the healthiest choice)

• ½ pound of Grated Mozzarella Cheese (use reduced fat for less saturated fat)

• ½ cup of Grated Parmesan Cheese

• Salt, Pepper, and Parsley to taste

• Tomato Sauce of your choice (if using canned tomatoes, you’ll want to prepare 2-large cans (28      ounces each) of crushed tomatoes in puree, use organic for less exposure to pesticides)

Ricotta, Parmesan and Mozzarella Cheeses and Herbs by Carole Jakucs, 2022. Image subject to copyright. 

Instructions:

Cook or heat the Italian Tomato sauce of your choice and season to taste. Once cooked, you’ll need to make and heat enough sauce to use at the bottom of the baking dish, and for spreading across the pan the middle layers. You’ll need to have some extra sauce on the side when serving and eating the baked Ziti, so each person can add sauce to their plate as they wish (some like more sauce, and some prefer less sauce).

Cook the Ziti pasta according to the package label for al dente, drain, place on the side, and let it slightly cool. Don’t overcook the pasta, as it will cook more when it bakes then become too soft.

In a large bowl, mix the ricotta, eggs, grated mozzarella, and grated parmesan – add salt, pepper, and parsley to taste. Keep on the side.

Grease (with olive oil spray or brush with olive oil) the bottom and sides of a 13 x 9-inch glass baking dish. Place on the side.

Now – you’re ready to start layering…

Spread a thin layer of Tomato Sauce on the entire bottom of the baking dish.

Use one half of the cooked Ziti, to spread evenly over the sauce. (Save the other half of the Ziti for one more layer).

Next, spread a thin layer of Tomato Sauce over the first layer of Ziti pasta.

Then, spread the entire Ricotta Cheese mixture as your next layer, over the sauce.

Add a little more sauce now along the entire length of the pan, over the Ricotta mixture.

Use the rest of the Ziti pasta as the next layer of the pan.

Last, spread a little more sauce (to your liking) over the last layer of Ziti.

Baked Ziti - Ready for the Oven by Carole Jakucs, 2022. Image subject to copyright. 

Cover with foil and bake at 350 degrees for approximately 45 – 55 minutes (depending on your oven). You’ll want to place the baking dish on a large, heavy baking tray or cookie tray for support and for greater ease in moving the heavy pan into and out of the oven.

If you want a slightly crispiness to the top, you can remove the foil for the last 15 minutes.

Buon appetito! Enjoy!

7 Ways to Help Moisten Dry Eyes

Having dry eyes feels not only feels uncomfortable but it also decreases your visual acuity. Many things can cause dry eyes. Here are a few strategies to help keep them moist.

Surfer at San Onofre by Carole Jakucs, 2014. Image subject to copyright.

1. Eat a diet containing omega 3 fatty acids. Diets high in omega 3’s can help keep eyes moist. Foods containing omega 3’s are: Fatty fish such as anchovies, salmon, sardines and tuna. Walnuts are a good source too.
2. Drink plenty of water. Drink at least eight glasses throughout the day to stay hydrated. If your mouth is dry, chances are your eyes are dry too. (Unless you have a medical condition that demands you limit your water/fluid intake such as kidney disease or congestive heart failure.)
3. Many medications can cause dry eyes such as (but not limited to) antihistamines, decongestants, anti-depressants and diuretics. If your eyes are dry and you suspect it’s one of your medications, consult with your health care provider to discuss the possibility of either lowering the dose or trying a different medication.
4. Environmental factors such as wind, sun exposure, low humidity and high heat can cause your eyes to feel dry. Reduce your exposure to eye drying elements and wear a good quality pair of sunglasses and a hat or visor when outdoors.
5. Consider OTC (over the counter) moisture drops and use as directed.
6. Some medical conditions can cause dry eyes such menopause and Sjogren’s syndrome.
7. Eat a diet full of colorful vegetables and fruits that contain Vitamin A and Beta Carotene. A diet low in these important nutrients can contribute to the development of dry eyes as well as decrease your night vision.  Foods high in Vitamin A and beta carotene (which our bodies convert to Vitamin A) are: Spinach, sweet potatoes, carrots, pumpkin and squash to name a few. (Beta Carotene Supplements are currently not recommended for smokers or previous smokers as studies have shown they can increase the risk for developing lung cancer.) At this time however, natural food sources from the diet are thought to be safe for everyone when consumed within the normal recommended daily amounts. 

If you have dry eyes, consult with your health care or eye care provider for an exam, diagnosis and treatment. 

Green Beans Sauteed with Olive Oil

Green beans are one of the more familiar vegetables that typically appear on most Thanksgiving dinner tables. If you're looking for a healthier yet tasty version of a green bean recipe, this may be it.   The added bonus is that it's simple to make and only requires a few ingredients. Green beans are nutritious too, containing Vitamin C and fiber. This is a great recipe for the holidays or anytime of the year. Try to buy organic produce when you can to reduce your exposure to pesticides.

Green Beans by Stacey Sauvago. Public Domain Image.

Ingredients:

1 pound of fresh green beans

1/2 cup of filtered water

1/4 – 1/3 cup of olive oil (depending on your personal taste)

Salt and pepper to taste

Directions:

Rinse green beans well, cut off the tips/strings at each end of each bean, or buy fresh green beans (prepackaged) with the tips cut. If the beans are long, cut each bean in half.  If they are not, they don’t need to be cut. Place beans in a large 12 inch non stick saute/fry pan, add the filtered water to just cover the beans. Place a lid on the pan and cook at a low heat for approximately 20 minutes, stirring occasionally. You want to get the beans softened but not overcooked to maintain higher levels of Vitamin C. 

Drain the remaining water out of the pan then brown the green beans for approximately 10 minutes on a medium heat, stirring them gently and occasionally. Now add the olive oil and salt and pepper to taste. Lower the heat to the lowest setting and cook for another 10 minutes while stirring them occasionally and gently. You can cook the beans longer to brown them more - they taste great this way too.
  
Remember - when cooking with olive oil, don't use a high heat due to its low smoke point. Maintain a lower to medium heat to prevent smoking of the oil. 

Green Beans with Olive Oil Recipe

Green beans are packed with Vitamin C and fiber. This is a great recipe for anytime of the year and it's simple and quick to make. It’s a great side dish for back yard barbecues or formal dinners. Try to buy organic produce when you can to reduce your exposure to pesticides.

Photo By: McKay Savage from London, UK [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons)

Ingredients:

1 pound of fresh green beans

1/2 cup of filtered water

1/4 – 1/3 cup of olive oil (depending on your personal taste)

Salt and pepper to taste

Directions:

Rinse green beans well, cut off the tips/strings at each end of each bean, or buy fresh green beans (prepackaged) with the tips cut. If the beans are long, cut each bean in half.  If they are not, they don’t need to be cut. Place beans in a large 12 inch non stick saute/fry pan, add the filtered water to just cover the beans. Place a lid on the pan and cook at a low heat for approximately 20 minutes, stirring occasionally. You want to get the beans softened but not overcooked to maintain higher levels of Vitamin C.

Drain the remaining water out of the pan then brown the green beans for approximately 10 minutes on a medium heat, stirring them gently and occasionally. Now add the olive oil and salt and pepper to taste. Lower the heat to the lowest setting and cook for another 10 minutes while stirring them occasionally and gently.
  
*Remember that when cooking with olive oil you cannot use high heats due to its low “smoke point." Maintain a low heat to prevent smoking of the oil. High heat also leaches out some of the healthful qualities of olive oil. 

This can be served as a side dish to a roast or barbecued meats and provides approximately 4 servings.  Enjoy!

5 Tips for Staying Slim During the Holidays and After

It’s cold outside and the holidays are here with many temptations to overeat and miss an exercise session (or more) due to all the fun activities and busy schedules we all keep this time of year. Here are five tips on how to stay on track with healthy eating and maintaining your exercise habits.

1. Pay yourself first: No matter what you have scheduled, make sure you get in your work-out. If you usually exercise five days per week, try to maintain that schedule. You keep your energy level high and burn calories at your normal rate.
2. Drink plenty of water before and during parties and dinners. It will help prevent you from overeating. (Add a twist of lemon or lime for a tasty touch).
3. Don’t drink alcohol: Alcohol is loaded with empty calories (meaning it provides absolutely no nutritional benefits) and helps to pack on the pounds really fast for everyone. Remember, don’t drink and drive and don’t let others drink and drive. Call a taxi or have a designated driver who is not drinking alcohol take people home from parties.
4. Eat plenty of fresh fruits, vegetables, lean proteins and whole grains each day to help keep your blood sugar and energy levels stable.  These foods also have a high nutritional value so are good for your health and help to keep you slim. When you need fat or oil, use omega 3 fats on your foods at the table and when cooking such as olive oil and canola oil. These are heart and brain healthy fats.  
5. Remember to use half the sugar and replace shortening or butter with canola oil when baking. This truly helps to reduce the number of calories on some of your favorite recipes and still tastes good. 

Cranberry Salad for the Holidays or Any Day

Cranberries are nutritious containing antioxidants, vitamin C, help to prevent certain types of urinary tract infections and are low in calories. The problem is that most cranberry recipes contain too much sugar or are loaded with unhealthy fat from mayonnaise. Canned cranberry sauce is high in sugar or corn syrup. With Thanksgiving yesterday and the official start of the holiday season here, cranberries take center stage. Here’s a great recipe that I created that’s simple, quick and delicious. 

Ingredients:

1 package of fresh cranberries (you can freeze to maintain freshness, and cook it frozen also)

1 cup of water

1/3 cup of sugar (most recipes call for 1 cup; trust me, you don’t need it)

1/3 cup of finely chopped walnuts

1/3 cup of finely chopped celery (approximately 1-2 small stalks)

Directions:

Rinse cranberries well.  Combine cranberries, water and sugar, place in a 3 quart pan and boil for 5 minutes.  Stir occasionally during this time.  You will hear and see the cranberries pop during this process; watch that your heat is not too high so it does not splash out onto your skin. Remove cranberry mixture from heat, place in a serving dish.  Add the chopped walnuts and celery.  Mix well.  Cover then chill for at least 4 hours.

The fat and extra sugar will not be missed. This recipe serves as a great side dish to a meal or a tasty topping to non-fat Greek yogurt or non-fat cottage cheese for a healthy lunch or snack. Try to make cranberries a part of your regular diet throughout the year and not just during the holidays. 

(You can also follow me here, covering topics related to dermatology).

Eight Tips for Halloween Safety

Halloween can be fun; but regardless of your age, it’s important to be aware of safety issues. For helpful make-up and costume safety tips click here.

For General Safety:

1. Treats: Don’t consume anything that is unwrapped (including fresh fruits) or anything home made from any strangers. These items can be easily altered, sabotaged and rendered extremely dangerous for consumption.
2. Only trick or treat in known neighborhoods that are familiar and safe.
3. Trick or treat in groups. All children should have a responsible adult such as a parent accompanying them.
4. Stay on well lit streets with sidewalks; avoid walking in alleys, dark streets or streets without sidewalks.
5. Bring an operational and higher powered flashlight for use as needed to light up any darkened sidewalks or areas.
6. Take advantage of city sponsored Halloween events for a safe alternative venue for children to celebrate in.
7. Licensed Drivers: Don’t drive while under the influence of any mind altering substance (alcohol or drugs); better yet, don’t ingest any mind altering illicit substances at anytime.
8. Don’t open the door to your home if you are concerned about your safety and who's on the other side. *Call 911 to summon police or fire department personnel for any urgent concerns regarding health and safety.

4 Tips to Prevent Summer Snacks from Sabotaging Your Diet

Whether it’s a party in the park or a day at the beach, many people use chips and soda (pop) as a staple for parties and barbecues. But, high fat, high sugar and low fiber junk foods add extra calories quickly and don’t provide any of the good stuff for us such as fiber, vitamins, minerals and various nutrients. Try these tips to stay slim and healthy.

·        Whole wheat organic crackers for snacking (made without hydrogenated oil) and air popped popcorn (drizzled with olive oil or canola oil) – all better options instead of potato and tortilla chips.

·        Whole wheat pasta salad (a great side dish or main dish) dressed with olive oil and wine vinegar and filled with fresh veggies such as chopped olives, onions, celery, cherry or plum tomatoes with chopped mozzarella cheese as your protein – a healthier alternative to a heavy mayonnaise based macaroni salad that has no veggies or protein.

·         Hummus dip made with olive oil, fresh salsa and non fat Greek yogurt based dips for dipping whole wheat crackers and fresh cut up vegetables – all good choices instead of prepared dips that are high in fat, chemicals and preservatives.

·        Sparkling mineral water (without sugar, artificial sweeteners or colors), or plain water with a twist of lemon or lime, a great way to stay hydrated  - instead of soda pop which is high in sugar (or artificial sweeteners), artificial coloring/flavoring, and phosphoric acid, all of which are not healthy.

   

3 things to be grateful for on July 4th

As we celebrate America's Independence and our freedom today, it brings to mind three thoughts:


1. Remember our troops serving us around the world, but especially those currently serving in in harm's way in Afghanistan. Their sacrifices uphold our Constitution and our way of life. Send them a card, letter or care package, or, donate to a community group that is doing so; let them know they are not forgotten. Thank them for their service. Support their families that are here at home. Remember our Veterans.


2. Exercise your right to vote with each and every election (from local to national) so many have died to preserve that right for all of us.


3. Enjoy the day and evening with family and friends, eat healthy foods, practice water safety by assigning a designated person to observe those that are swimming, sun safety to prevent burns, and if you choose to drink, do so in moderation and responsibly (don't drink and drive any type of vehicle).

4 tips for a healthy July 4th celebration

Celebrating America’s birthday is fun! However, we don’t want the use the holiday as an excuse to overeat and binge on junk food. Whether you’re hosting a back yard barbecue or you’re a guest, try these four tips so you can enjoy your day and stay on track with your health and diet. Remember that alcohol and sodas are loaded with extra calories and provide no nutritional value, so stick with water, unsweetened ice tea, club soda or unsweetened mineral water for your beverage.

1.      Fresh vegetables:  Load up on fresh vegetables such as carrot sticks, cherry or plum tomatoes, celery sticks, cucumber slices, zucchini slices and crowns of broccoli and cauliflower; these work well as low calorie, low fat  appetizers along with a healthy dip (see below). Don’t forget a large mixed green salad with extra virgin olive oil and balsamic or red wine vinegar, for the perfect side dish.

2.      Fresh fruits: Fresh fruit is full of water which help us stay hydrated, especially important in warm/hot weather. Fruit is great for desert too. Try melons such as watermelon, cantaloupe and honeydew, these can be cut in slices or small pieces for easy serving and eating. Orange slices (quartered) and strawberries are easy to handle and a nice addition too.

*You’ll boost your health by consuming a variety of fresh vegetables and fruits every day as they contain anti-oxidants, vitamins, minerals and various nutrients such as Vitamins A and C, Potassium and Lycopene to name a few.

3.      Use non-fat Greek Yogurt as a base for vegetable dips instead of sour cream. You can add some honey for a sweeter version for dipping pieces of fresh fruit as a dessert. You can also add some low fat kefir to the Greek yogurt/honey mix if you want a lighter and smoother consistency. Greek yogurt contains protein, calcium and probiotics, all of which are good for you.

4.      Lean proteins such as grilled chicken breasts and shrimp skewers can round out your meal instead of high fat and chemical laden hot dogs, or other fatty meats.

Remember to use organic produce when you can, to minimize your exposure to pesticides and choose meats that  don’t contain any added hormones or fillers for an even healthier meal.

(Sun safety: If you're going to be out in the sun (and most likely you will be) use sun protection to protect yourself against skin cancer and sunburns).

5 Tips to Help Prevent Constipation

Most people experience constipation at least once during their lifetime and many times more.  Though embarrassing for some folks to discuss; you can take a few steps using the following tips to help prevent it.

1. Eat whole grains each day such as barley (home-made barley soup is great), whole wheat breads and rolls (with whole wheat flour appearing first in the list of ingredients), whole wheat breakfast cereals such as wheat biscuits/shredded wheat each day for breakfast. Whole wheat pastas and brown rice work well for dinner, coupled with a lean protein and a vegetable.
2. Eat fresh vegetables every day such as broccoli (steamed or raw), baby or regular size carrot sticks (raw) and fresh romaine based salads with various raw veggies such as cucumbers and radishes.
3. Eat fresh fruits every day such as apples with the skin, pears, grapes, cherries, blueberries, peaches and nectarines (depending on the season).
4. Stay hydrated with plenty of water each day. Consider high water content fruits such as watermelon and other melons as part of your daily fruit intake (above). Fresh fruits and vegetables contain water; some have a higher content than others.
5. Stay active. Leading an active lifestyle can help prevent constipation by helping to keep the bowels moving.  A sedentary lifestyle can exacerbate constipation. Keep moving to allow your body to function at its optimum level.

Purchase organic produce whenever possible to reduce your exposure to pesticides. All produce must be washed well before consumption. Be creative and change it up; try a variety of whole wheat foods and fresh produce to make your diet interesting and tasty.

4 Tips on How to Eat Olive Oil Every Day

Olive oil is a healthy fat. It contains Monounsaturated Fats (also known as MUFA’s for short) which may help to reduce the risk of heart disease as per the FDA. Use olive oil in place of butter or margarine on a variety of foods each day to meet your daily quota. Here’s how:

1. Breakfast:  Drizzle olive oil on whole wheat toast, whole wheat muffins or hot oatmeal. If you’re eating eggs, cook them in a tablespoon of olive oil.
2. Lunch: Use a tablespoon of olive oil on whole wheat bread for sandwiches, on leftover lean meats and vegetables from dinner the night before or on frozen prepared diet meals after heating.
3. Dinner: Bake chicken, fish, lean beef or pork loin with olive oil and herbs. Sauté vegetables with olive oil.
4. Snacks: Air pop some popcorn then drizzle it with olive oil.

Olive oil is high in calories so make sure you’re not overeating other foods and not taking in too many calories overall.  Using olive oil instead of other fats such as butter or margarine is a great way to enhance the flavor of your foods and help maintain your health. Read more about the wonders of olive oil.

Tip # 3 - 3 Tips to Prevent Skin Cancer – Healthy Food

Can skin cancer be prevented, or, your risk reduced by eating certain foods? Various foods, vitamins and nutrients are being examined to determine just that. The jury is still out regarding this and skin cancer; however, some studies suggest they may offer some protection. In the interim, you can gain numerous health benefits by consuming a diet that contains a variety of colorful fresh fruits and vegetables every day from improved heart and brain health, stronger and better looking skin and a reduced risk of some cancers.

Here’s a list of a few vitamins and nutrients that are good for your skin and health in general:

Vitamin A and Beta Carotene – Found in carrots, pumpkin, sweet potatoes, cantaloupe

Vitamin B – Found in eggs, chicken, nuts, fish

Vitamin C – Found in oranges, strawberries, tomatoes, cantaloupe

Lycopene – Found in tomatoes, tomato paste, ketchup

Omega 3 Fatty Acids – Fatty fish and nuts

Remember to: Drink enough water especially during the hot summer months and with increased physical activity. You’ll feel and look better. Also, try to minimize your exposure to pesticide laden produce whenever possible and buy organic when you can.  All produce needs to be washed well before consuming.


More tips to help prevent skin cancer:
Conduct a monthly examination of your skin along with:

Monitoring Your Moles -Tip # 1 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-monitor.html   

and learning to become: 
Savvy about Sun Safety - Tip # 2 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-savvy-sun.html  

Bug Off and Out of Our Food: Eating Bugs-Read your Labels

When the Starbucks controversy surfaced regarding their use of an FDA approved “natural” food coloring additive called “Cochineal” in some of their drinks and pastries , my first thought was; if this comes from a beetle, there must be people who are allergic to it. Many people are allergic to cockroaches, and some receive immunotherapy (allergy shots) to reduce their sensitivity to them; so, it would stand to reason people would be allergic to cochineal. After a bit of research, here is what I found:

• Various scientific studies have been performed and documented cases of asthma and allergy symptoms being exacerbated (worsened) by consumption of products containing cochineal.
• Known under many names, cochineal can also be listed as; cochineal extract, carmines, and carminic acid. It is used in foods and beverages as a “red” food coloring. Many companies use cochineal in many of their products, and not only in foods and drinks.
• Besides being used in various smoothies, beverages and pastries, it can also appear in yogurts, candies, cosmetics (especially lipstick) and shampoos, to name a few.

According to their press releases, Starbucks will be changing their formulations and removing cochineal soon. Hopefully, all the other companies will follow suit. *In the interim, if you have a history allergies and asthma, or, can’t figure out what you’re reacting too with unexplained hives or any other symptoms; play detective and read your food, beverage and cosmetic labels to reduce your exposure to cochineal and any other additives you think your body may be allergic to.

Recharge Your Resolutions

February is nearly over.  Do your New Year’s Resolutions seem like a far off dream, a hazy memory of an agreement you made with yourself a few months ago? It’s not too late to reignite your goals and get back on track. February is the month for Heart Health awareness and a good time to review where you are at, and where you want to go. Also, habits that are good for the heart are good for the rest of the body too.  Here are a few tips to get started.

• Set Realistic Goals for weight loss, exercise and diet:
• Weight Loss – Did you plan to lose 15 pounds in 8 weeks (by the end of February) and you realized you have only lost 2 pounds thus far? Lofty plans can easily get sabotaged and lead us to giving up entirely. Reset your goal for a 4 pound loss in 8 weeks,which is one half (1/2) pound per week. This is much easier to achieve and better reflection of reality.
• Exercise – Did you aim for daily exercise and found it was too much and have now stopped exercising all together?  Reset your goal for exercising to 3 days per week for one month.  Once you have worked that into your schedule and get use to it, you can add a 4^th day per week for the 2^nd month, a 5^th day the 3^rd month etc.; adding another day per month until you reached your goal of 6 or 7 days per week of exercise. 

• Diet – You wanted to eat healthier and know that one of the best ways to do that is packing a healthy lunch for work or school every day containing fresh produce, whole grains and lean proteins.  If daily brown bagging is too much for you, start off with 2 days per week. Just as with the “exercise” plan above, add another day per week each month, until it becomes 2^nd nature for you to plan healthy meals and pack your lunch. You will save money too.

*Contact your doctor before beginning any weight loss, exercise or diet program.

• Medical and Dental Checkups – Have you scheduled your annual physical/preventative care visit with your doctor? How about your next dental cleaning and check up? These are important for everyone; both males and females at every age for health maintenance, to obtain preventative care and also important to catch any problems that may be developing that require testing and, or, treatment.
• Sleep – Are your getting 7 hours of sleep per night? Chronic Sleep deprivation can lead to weight gain, depression, hypertension and predispose you to Type II Diabetes. It also decreases your cognitive function during the day. Adults should try to get 7 – 8 hours of sleep each night for optimum health. Infants, children and teenagers need more than that.

For a quick acronym to help keep you on track, see this link: http://carole-jakucs.blogspot.com/2012/01/doing-these-5-things-leads-to-better.html

Make this year the best yet, by reaching the goals you have set for yourself and your health! *Contact your doctor for any questions or concerns you have about your health.

Healthy Heart Habits

There is more you can do help your heart in addition to healthy eating and not smoking. Research has shown that the following tips help lead to higher levels of happiness which can enhance your overall sense of well being, work to keep your mind sharp and in turn, help your physical health and mental health. 

Make and take time to:

• Nurture yourself – whatever that means to you, whether you want to treat yourself to a weekly soak in your bathtub or go to an art museum to view great paintings or sculptures; take time to do treat yourself on a regular basis.
• Nurture your cherished relationships – Spend time with loving family members and friends who make your life complete and provide love and support to you as well as you to them.
• Follow your dreams and pursue your goals whatever they are, such as, finishing your degree, changing jobs or careers, studying a musical instrument, or learning a foreign language.  This will help keep your mind sharp and your attitude positive.
• Exercise daily which improves blood circulation helping to enhance your cardiovascular system as well as your mental health such as outlook on life and lower stress levels. Aim for at least 30 minutes daily of  aerobic exercise daily such as walking, cycling, swimming, running, etc. *Consult your doctor before beginning any exercise program.
• Incorporate Omega 3’s in your daily diet which helps cardiovascular health and can increase feelings of happiness and sharpen the mind. Foods such as Olive Oil, Fish, and walnuts contain omega 3’s.

Happy Valentine’s Day! More on heart health here: http://carole-jakucs.blogspot.com/2012/02/february-is-heart-month-get-start-and.html

For more info on foods with Omega 3’s, see these other websites at:

http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html 

http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3

February is Heart Month: Get a Start and Help Your Heart

Cardiovascular disease, which includes diseases of the heart, brain and blood vessels,  is the number one killer of both men and women (yes, women, too) in the United States. February is “American Heart Month”. Start now with healthier habits that work towards enhancing your heart, brain and vascular health and help reduce your risk of developing Type II Diabetes. 

• If you smoke, STOP! Not only does smoking cause various cancers and COPD; it damages blood vessels which leads to high blood pressure, strokes, heart attacks and kidney disease.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. For optimal health, blood pressure should be below 120/80. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease (like smoking does).
• Eat a healthy diet that includes lean proteins, whole grains, fresh vegetables and fruits and is low in fat, excess salt and sugars. Try to incorporate healthy monounsaturated fats in your diet such as olive oil.
• Exercise at least 30 minutes daily most days of the week.
• If you drink alcohol, consume in moderation.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.

Check out these links for more healthy living tips:
http://carole-jakucs.blogspot.com/2012/01/foods-that-lower-your-blood-pressure-3.html
http://carole-jakucs.blogspot.com/2012/01/6-tips-to-prevent-dining-out-from.html

*Contact your doctor prior to starting any exercise program and for any questions or concerns you may have about your health or the points above.

See the websites below for more web based information:

http://www.cdc.gov/features/heartmonth/

http://www.mayoclinic.com/health/heart-disease/DS01120

6 Tips to Prevent Dining Out from Derailing Your Diet

1. Have a light low calorie snack about one to two hours before, such as a piece of string cheese and an apple.  If you are super hungry when you dine out, you are more apt to overeat and less likely able to resist appetizers, fatty foods and condiments such as dips, french fries and butter.
2. Don’t eat the bread: If the restaurant is known for their bread and it is so delicious you have to have it, forgo the starch with your meal. Instead of potato, pasta or rice with your meat or fish, opt for grilled vegetables.
3. Limit your alcohol intake to one or none.  Not only will this save you money, but it will save you calories (not to mention your liver).  If you decide to drink, have only one, or, opt for a half glass of wine, as some restaurants now offer this as an option.
4. Ask for a “light” menu. Many places now offer a lighter fare with foods that are grilled or made with olive oil instead of butter and heavy sauces.
5. Don’t get dessert. Just as with alcohol, it will save you money and save your waist and rear end from expanding. Plus, you will have the added benefit of feeling proud of yourself that your willpower won out to overcome the temptations.
6. If the portions are large, cut it in half and take half home when you leave, or share it with your dining partner; one entree and two salads with 2 sides of grilled vegetables.

Doing These 5 Things LEADS to Better Health

Here are 5 tips (in an easy to remember acronym) that can help LEAD you to an improved level of health. 

L – Lose Weight if you are overweight or obese.

E – Exercise at least 20 minutes per day most days of the week.

A – Alcohol in moderation (or not at all).

D – Diet: Try to eat lean proteins, fresh fruits and vegetables, whole grains, go easy on the salt and eliminate fatty junk foods and sugary drinks.  See this article for more info on foods that help maintain and regulate blood pressure at: http://carole-jakucs.blogspot.com/2012/01/foods-that-lower-your-blood-pressure-3.html

S – Stop Smoking (if you currently smoke).

Lead yourself to healthier you by trying to incorporate these steps above into your lifestyle. Contact your doctor before beginning any exercise program, for diet advice and info on smoking cessation. 

Foods that Lower your Blood Pressure: 3 Minerals that Matter

Did you know there are minerals in tasty foods that can help to lower your blood pressure? Most people are aware of the bad effects of taking in too much salt (sodium chloride) on their blood pressure. Salt raises blood pressure.  On the flip side, there are foods you can eat that can have the opposite effect and help lower and regulate your blood pressure.  They work to counteract the salt you consume. Try to get a variety of some of the following foods every day as part of an overall healthy diet that is beneficial for blood pressure, heart, muscle and brain function, bone health and cancer prevention.

• Potassium: Found in bananas, oranges, tomatoes, sweet potatoes, cantaloupes, prunes, milk and yogurt.
• Magnesium: Found in almonds, cashews, peanuts, peanut butter, milk, yogurt, some wheat products, brown rice, raisins and spinach.
• Calcium: Found in diary Products (use non-fat or skim for less fat); milk, cheese and yogurt

It is possible to have too much just as too little of these 3 minerals above.  For example, people with Kidney Disease need to LIMIT (restrict) their Potassium intake. Contact your doctor regarding any questions or concerns you may have about your diet, medications or medical conditions.

For more web based info, check out: http://www.health.harvard.edu/fhg/updates/update0705c.shtml

http://ods.od.nih.gov/factsheets/magnesium  

http://ods.od.nih.gov/factsheets/calcium

http://www.nlm.nih.gov/medlineplus/minerals.html 

www.heart.org