Princeton Longevity News

by Staci O’Connor MS, RD, CDN

Have you ever noticed that when you get stressed out about work or with family life that you find yourself reaching for high-calorie, sweet, and fatty foods?  While some people may lose their appetite or may even get sick to their stomach, others might be conditioned to soothe themselves with food.  There are steps that you can take to regain control of your eating habits since stress eating is a learned response.

So you may ask be asking yourself…how can I break this habit?

Since stress eating is an emotional response that becomes automatic over time, to break the habit you are going to have to learn a new habit.  The next time that you feel stressed, try to feel the sensation, stop, sit down, try to engage in deep breathing, feel it, and see what happens.  It is important to stop and think, ask yourself are you actually hungry or just craving food in response to stress.  What will usually happen is the feeling will dissipate and you won’t feel hungry any more.  By repeating this pattern over time it will become a new habit.

Other food alternatives may include either regular exercise, which may help prevent stress, or exercising when you feel stressed to help manage the stress.  Instead of running into the kitchen or to the nearest vending machine, get up from your desk and go for a walk, or give yourself a break.  Take the time to stop what you are doing and step away from the situation for a while and distract yourself with a more pleasant topic.  Make a list of what is actually stressing you out and make a plan for the next time to control the situation.  Even consider keeping a journal and record your feelings.  This will help you make connections between what you are feeling and the choices that you make.  Consider trying meditation and visualize a peaceful place or listen to some classical music to calm yourself down. Finally, even consider trying something fun, play a game, watch a movie, call and hang out with a friend, or even dance!

It may take some time, but you can retrain yourself to eat only when you are hungry and not stressed.  Learning to tell the difference between hunger and stress is the first step and then finding other outlets to satisfy your emotional hunger is the next step.  Keep with it and you can regain control of your eating habits!

Resources:  www.webmd.com, www.everydayhealth.com

We all know that taking that first step to committing to a new exercise program is one of the hardest steps to take.  The next big obstacle we face is how do we successfully stick to that program.  Here are 10 pointers to help you stick to that new program and set you up for success:

• Do it for yourself, be ready to make the commitment to the new program.
• Treat exercise time as an appointment, even if you are working out by yourself.
• Pick a realistic program that you can stick to.
• Set small goals within your biggest goal.
• Reward yourself with non-food and non-monetary things.
• Tie your reasoning or goals to your health.
• Know that results you can see are not always immediate. Focus on the positive things you may not be able to see, but rather how you feel when you exercise.  Do you have more energy?  Are you more alert?
• Know that working out is about intensity and frequency, not necessarily time.
• Find a workout buddy or share your goals with someone who will help hold you accountable.
• Switch it up every 6-8 weeks

No matter how you approach your new workout plan, trust the process.  There will be hard days and easier days, just always remember to take it one step at a time.

The summer season is really here and time on the beach looks better than time in the gym.  But did you know you can move your workout to the beach to get both in!  See the beach workout below:

Warmup with a light jog on the beach or high knees for 5 minutes.  Then perform each exercise for 20-30 seconds, 2-3 times.  Be sure to stay hydrated outdoors.

Squat Jumps

Walking Lunges

Pushup

Plank Walks (on forearms)

Crab Walks

Side Ski Hops

Cool down with a dip in the water or walk down the beach!

After a busy day, fire up the grill and try one of the below quick recipes for your family.  Try to stop by a local farmer’s market on your way home to add colorful in-season and delicious produce that will add terrific taste, texture, and powerful nutrients to your day!

 Grilled Sirloin Salad

Yield:  4 servings (serving size: 3 ounces steak and 3 cups salad)

 Ingredients

• 1 tablespoon chili powder
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 pound lean boneless sirloin steak, trimmed
• 8 cups spring-blend salad greens
• 1 1/2 cups red bell pepper strips
• 1 cup vertically sliced red onion
• 1 tablespoon chopped fresh parsley
• 1 tablespoon red wine vinegar
• 1 teaspoon olive oil
• 1 teaspoon fresh lemon juice
• 1(8 3/4-ounce) can whole-kernel corn, drained and rinsed

Preparation

1. Combine first 7 ingredients; rub over both sides of steak.
2. Heat a nonstick grill pan over medium-high heat. Add steak; cook 5 minutes on each side or until desired degree of doneness. Cut the steak across grain into thin slices.
3. While steak cooks, combine salad greens and remaining ingredients in a large bowl; toss well to coat. Top with steak.

Nutritional Information: Calories: 278; Total fat: 8.7 g; Sat fat: 2.7 g; Trans fat: 0 g; Cholesterol: 15 mg; Sodium: 320 mg; Total carbohydrate: 22g; Fiber: 6.1 g; Protein: 30.4 g

Spinach Salad with Grilled Shrimp

Ingredients

DRESSING:

• 2 tablespoons rice vinegar
• 2 tablespoons fresh orange juice
• 1 1/2 tablespoons extra virgin olive oil
• 1 tablespoon honey
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon grated peeled fresh ginger
• 1/2 teaspoon salt
• 1/8 teaspoon crushed red pepper

SHRIMP:

• 2 teaspoons extra virgin olive oil
• 1 teaspoon grated peeled fresh ginger
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 garlic cloves, minced
• 2 pounds large shrimp, peeled and deveined
• Cooking spray

SALAD:

• 8 cups baby spinach (about 8 ounces)
• 2 cups thinly sliced shiitake mushroom caps (about 4 ounces)
• 3/4 cup thinly vertically sliced red onion

Preparation

1. Prepare grill.
2. To prepare dressing, combine first 8 ingredients in a large bowl; stir well with a whisk. Set aside.
3. To prepare shrimp, combine 2 teaspoons olive oil and next 6 ingredients (through shrimp) in a large bowl; toss well. Thread about 5 shrimp onto each of 6 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 3 minutes or until done.
4. To prepare salad, add spinach, mushrooms, and onion to vinegar mixture; toss gently to coat. Serve with shrimp skewers.

Nutritional Information: Calories: 181; Total fat: 5.9 g; Sat fat: 0.9 g; Trans fat: 0 g; Cholesterol: 15 mg; Sodium: 478 mg; Total carbohydrate: 6.9 g; Fiber: 1.3 g; Protein: 24.8 g

Grilled Halibut and Fresh Mango Salsa

Ingredients

• 2 cups plum tomatoes, seeded and diced
• 1 1/2 cups diced peeled ripe mango
• 1/2 cup diced onion
• 1/2 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 1 tablespoon cider vinegar
• 1 teaspoon sugar
• 1 teaspoon salt, divided
• 1 teaspoon black pepper, divided
• 2 cloves garlic, minced
• 4(6-ounce) halibut fillets
• 1 tablespoon olive oil

Preparation

1. Prepare grill.
2. Combine first 7 ingredients. Stir in 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic.
3. Rub halibut with oil; sprinkle with ½ teaspoon salt and ½ teaspoon pepper. Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango

Nutritional Information: Calories: 295; Total fat: 7.8 g; Sat fat: 1.1g; Cholesterol: 54 mg; Sodium: 687mg; Total carbohydrate: 19.5 g; Fiber: 2.8 g; Protein: 37g

Vegetable Mixed Grill

Serves 6 as a side dish

Ingredients

Vinaigrette
3 tablespoons fresh lemon juice
2 garlic cloves, minced
2 teaspoons coarsely chopped fresh thyme
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/2 teaspoon pepper
6 tablespoons extra-virgin olive oil

Vegetables
2 Japanese eggplants, halved lengthwise
2 medium zucchini, halved lengthwise
2 red bell peppers, stemmed and seeded
2 portobello mushroom caps, stems and gills removed
1 pound asparagus, trimmed

Topping
4 ounces goat cheese, crumbled
2 tablespoons fresh chives, thinly sliced

Directions

1. Build a medium-hot fire on the grill. While the grill heats up, whisk the lemon juice, garlic, thyme, mustard, salt, and pepper together in a large bowl. Slowly whisk in the oil until combined. Reserve 2 tablespoons of the vinaigrette for serving.
2. Add the vegetables to the remaining vinaigrette and toss to evenly coat. Grill the vegetables over direct heat, flipping and moving as necessary, until uniformly browned and tender, 10 to 12 minutes.
3. Transfer the vegetables to a serving platter and sprinkle with the goat cheese and chives. Drizzle with the reserved 2 T of vinaigrette and serve.

Nutrient Analysis per serving
Calories: 260; Total fat: 20 g; Sat fat: 6 g; Trans fat: 0 g; Cholesterol: 15 mg; Sodium: 320 mg; Total carbohydrate: 13 g; Fiber: 5 g; Sugars: 7 g; Protein: 8 g

Resources:  www.todaysdietitian.com, www.eatingwell.com

by  Staci O’Connor MS, RD, CDN

Grilling season is in full swing!  Grilling is a quick cooking method over a relatively hot fire and is best used for small cuts of meat such as:  steak, chicken breast, burgers, fruits and vegetables, and even pizza.  Grilling vegetables is easy but they do need some form of fat to achieve sufficient browning, so instead of bathing them in oil try a simple vinaigrette such as a lemon vinaigrette to provide not only additional flavor but to help the seasoning adhere to the vegetables.  Barbecuing, on the other hand, involves slow roasting of larger cuts of meat such as:  shoulders, legs, and ribs and is done over indirect heat using hardwood or charcoal and smoke.

Make sure that you have proper grilling tools such as: a good grill brush, sturdy tongs, and a stiff spatula.  In order to prevent food from sticking, make sure to preheat the grill grate until hot, clean thoroughly with the grill brush, and then oil the grate.  Grilling, more than barbecuing requires constant monitoring.  The goal is to have even cooking and nice caramelization.

Be aware that as grilling picks up so does the risk for food poisoning.  Make sure to wash your hands before, during, and after handling food(s) outside.  Keep raw meats and ready-to-eat foods separate.  Cook to proper temperatures.  Refrigerate promptly to 40° F or below.  Be sure to scrub the grill, outdoor utensils, coolers, and other containers with hot soapy water before cooking.  Stick to paper towels or wipes to clean up spills and dishtowels for clean dishes and clean hands.  Keep raw meats and ready-to-eat foods separate.  Use separate plates and utensils to handle raw foods and another set for cooked foods in order to prevent cross-contamination.  Wash all utensils in warm soapy water in between use.  When marinating meats, do not use the same brush to baste raw and cooked meats.  Always use a separate or just-washed brush to marinate raw and cooked meats and boil any leftover marinade before using it to season cooked meats.  One of the most important summer tools is a food thermometer so that you can make sure that food has been cooked to the proper temperature.  Steaks should be cooked to at least 145° F, hamburgers 160° F and chicken 165° F.

Foods that are meant to stay cold should be cold so make sure to stock plenty of ice / ice packs to keep foods at temperatures below 40° F.  Use a refrigerator thermometer in your cooler to make sure that foods are stored at proper temperatures.  Transport food in the air-conditioned back seat of your car instead of the hot trunk and once outside try to keep food in the shade and out of direct sunlight.  Remember the two or one-hour rule.  As temperatures go up, the amount of time that perishable foods can remain out of refrigeration goes down.  While foods typically follow the two-hour rule, in hot weather (90° F or above) this time is cut in half to one hour.  Try to remember to keep foods on ice and consider setting a kitchen timer or the alarm on your cell phone to remind you when food should be refrigerated.

Resource:  www.todaysdietitian.com

By now, most of us are aware of the many benefits that myofascial release can offer: increased circulation, improved muscular range of motion, and reduced muscle soreness, just to name a few. Whether you maintain an active lifestyle or not, everyone can benefit from regular myofascial release.

However, foam rollers usually aren’t convenient to travel with due to their bulky size, and you’ll rarely find foam rollers in most hotel fitness centers. Luckily for you, there are myofascial release tools on the market that are extremely portable and work just as well as traditional foam rollers at massaging out stubborn trigger points.

Often called a “massage stick”, “stick roller”, or “myofascial release stick”, they usually range from 17″-28″ in length and are available in varying degrees of flexibility (more firm or less firm). They can range anywhere from $20-$40, depending on the make and model. No matter which you choose, they get the job done. So don’t suffer with tight, sore muscles just because you’re on the road and couldn’t fit your foam roller in your luggage. Invest in a myofascial release stick; your muscles will thank you.

Glute training is all the craze nowadays and for good reason! The largest and most powerful muscle group in the body, the glutes work to abduct, rotate, and extend the hip. Having strong glutes will help improve posture and enhance aesthetic appearance, decrease your risk of injury, and allow you to achieve your full athletic potential. So what’s not to love? Glutes can be trained often and respond well to high volume, up to 2-3 sessions per week. Hit them with a variety of compound, multi-joint exercises using both high and low repetition ranges.

Here is a simple glute activation warm up to try. Perform 1-2 sets of each for 10-15 repetitions prior to exercise of higher intensity :

Supine Glute Bridge                                                                                                                    Quadruped Hip Extension                                                                                                                  Quadruped Fire Hydrants                                                                                                                  Side Lying Leg Lifts

Now that you’ve successfully activated your glutes, you’re ready to really fire them up! Try performing this circuit up to 3 times per week. Perform 2-3 sets of each. If performing multiple times per week, vary your rep ranges (8-12, 12-15, etc.)

Goblet Squats

Romanian Deadlifts

Bulgarian Split Squats

Hip Thrusts