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IN THIS ISSUE:
  • Don’t Be SAD, Keep Winter Blues Away

    The days are cold and short and spring seems so far away which can lead many to suffer from Seasonal Affective Disorder. But, there are actions you can take to help manage these blues.

  • Get Creative with Cauliflower

    Cauliflower is a cruciferous veggie that can be enjoyed in a variety of dishes whether steamed, roasted, or raw.

  • Be Melanoma Aware

    Melanoma is a very aggressive and deadly form of skin cancer, causing more than 75 percent of skin cancer deaths. Learn how to reduce your risk and identify suspicious moles.

  • Carbs Crucial Pre Race

    Carbohydrate-rich foods are needed by the body for aerobic exercise, so enjoying a big plate of pasta is OK before the big race.

  • Don’t Suffer with SAD This Winter

    As the days grow colder and the nights get longer many people in Northern climates develop Seasonal Affective Disorder.

  • Studying the Root Cause of Hypertension in African Americans

    African Americans are more likely to have hypertension than other races and this researcher is trying to find the root cause and the best treatment.

  • Immune Support with Healthy Recipes

    Keep colds and the flu at bay with healthy dishes such as garlic ginger sweet potato soup and roasted red pepper yogurt dip.

  • Focus on Fiber

    Many Americans fall short on fiber intake and are missing out on all the health benefits associated with a high fiber diet.

  • Tricks to Keep Halloween Treats in Check

    Here are some tips to help manage the candy that your little ghost will bring home this halloween.

  • Sleep Vital to Good Health

    Most people need between 7 and 9 hours of sleep per night and you cannot make up for lost sleep on the weekends.

  • All About Herbs

    Herbs can be used to enhance the flavor of many dishes, provide pleasant scents, add beauty to your garden and much more.

  • Tomato Tips to Preserve the Summer Bounty

    The art of canning the fresh bounty of what summer produces is making a comeback. Here’s how to tackle all of those tomatoes with some yummy canning recipes.

  • Recipes for Fridge and Freezer Fruit Preserves

    A more simple way to preserve the bounty of summer fruit is to use the refrigerator and freezer. Here are some delicious recipes to get you started.

  • Healthy Hydration

    This summer choose water more often to quench your thirst for healthy, calorie free hydration.

  • Just Peachy

    Fresh peaches are a sure sign of summer. Here are some ideas on how you can preserve the bounty to enjoy throughout the year.

  • Daytime Habits for a Good Night’s Sleep

    What you eat and the activities you choose to do during the day can impact how well you sleep at night.

  • Hefty Holiday Meal Can Harm the Heart

    Gorging on your holiday meal may increase your risk of having cardiac trouble.

  • Eating for Athletic Performance

    Consuming the right combination of carbs, proteins, and fats at just the right time can help boost performance.

  • Mosquito Myths

    Don’t rely on the old bug zapper light or mosquito-eating bats and birds to protect you from these summertime pests.

  • Using Color to Improve Diets of Children

    These healthy food enthusiasts are encouraging children to choose more colorful foods to improve the quality of their diets.

  • Gain Control Over Nighttime Eating

    You’ve done well all day long, eating plenty of fruits and vegetables. But, after dark you let your guard down and find yourself snacking on anything and everything.

  • MS, Genetics, and Enough Sunshine

    Posted Feb 14, 2009 BRENDAN TREMBATH: Researchers at Oxford University could have solved the puzzle of why multiple sclerosis is more prevalent in cold places like Britain than it in is in warmer, sunny countries such as Australia. The researchers say genes might not function properly if too little vitamin D is available. The vitamin [...]

  • Encourage Heart Health for Valentine’s Day

    Posted Feb 13, 2009 Shopping for a gift to warm the heart of someone special this Valentine’s Day? Why not consider giving something that will strengthen and protect it, too? The kindest, most beneficial gift anyone can receive this month is one that encourages proper diet and exercise, says cardiologist Paul Douglass. Specifically, that’s a [...]

  • Cup of Java Gives Aging Brain a Jolt

    Posted Jan 20, 2009 TAKE TWO — and call me in the morning!” The line is an age, old doctor’s shtick which normally refers to some sort of remedy, but after a study released Thursday by Finnish and Swedish researchers, it may be healthier to trade in doses of medicine for espresso shots. The study, [...]

  • Aromatherapy for moms and babies

    Having trouble getting your baby to sleep? Try a lavender-scented bath! In a recent study, young infants were given a bath with or without lavender-scented bath oil. The researchers noted that the mothers in the lavender bath oil group were more relaxed, smiled and touched their infants more during the bath. Their infants looked at [...]

Don’t Be SAD, Keep Winter Blues Away

Posted Jan 11, 2013

(May not apply to other forms of depression)

–Increased appetite with weight gain

–Loss of interest in work or other activities

–Less energy and ability to

concentrate

–Unhappiness and irritability

–Increased sleep

–Hopelessness

–Sluggish movements

–Social withdrawal

Source: PubMed Health Every year at this time, Tina Kirkham looks at the calendar and starts to tense up.

That’s because she knows she’s heading into her most difficult part of the season.

“It seems like every year it hits worse,” said the mother and nutrition assistant with Utah State University’s Expanded Food Nutrition Education Program.

Kirkham, 50, said she has suffered from Seasonal Affective Disorder for a long time.

SAD is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in a specific part of the year — either the winter or summer, spring or autumn — every year, according to Wikipedia.

Medical sites state that the disorder is most common in the winter.

“I have to use a special light lamp in the morning,” said Kirkham, who listed a host of steps she takes to try to stay positive.

Among them, Kirkham takes a prescription moodenhancing drug, writes in a mood journal, thinks positive thoughts, takes regular naps and eats well.

“I know to exercise, but some days, I have no motivation. I have to make myself work, and helping others helps myself,” she said.

Kirkham knows she is not alone.

Through her life experiences, she has met many who are just like her.

“I think living in Utah and its high altitude makes it worse,” she said, also commenting on Utah’s bad air quality. “I also find that creative people suffer the most in my dealings with people I work with.”

Dianna Abel, a psychologist and director of the Counseling Service Center at Weber State University, said anxiety and depression are by far the largest two categories students who seek help fall into.

“These truly do get worse during the winter,” she said.

Like Kirkham, Abel also pointed to limited exposure to light as a key source of people’s mood swings.

“People need to get out and get some sunlight,” she said, recommending that those who suffer need to “make time” to make sure this happens.

“They need to get up in the elevation,” Abel said, recommending day trips to Park City. “If they can make some time, it will make a difference.”

The psychologist said people who notice seasonal depression can help themselves by paying particular attention to the healthy routines they already know are good for them.

She named the same types of behaviors as Kirkham outlined, with the addition of staying away from excessive alcohol.

Abel said one mistake people make is not making time for fun and friends.

Listing ways people can elevate their moods — things like taking a bubble bath, watching a favorite movie and doing something active like skiing — Abel said remembering to hang out with friends is also important.

Another suggestion Abel makes is to redirect negative thoughts. She said one thing people do is put a rubber band on their wrist. When they catch themselves having negative thoughts, they flick the rubber band as a way to remind themselves to stop.

Abel also said new research surrounds the role of gratitude in changing people’s morale.

“People should take some time at regular intervals to journal those kinds of things,” she said about gratitude lists. “If you can bring those things into focus, that would help.”

Andrea Widdison, of Hooper, said she has watched as her husband has learned to cope with his “winter blues.”

“He works in a building with no windows or natural light, and he starts work before sunrise. He often stays late and arrives home shortly before dark,” she said.

“It used to affect him a lot more when he brought his lunch to work and stayed indoors all day. However, he’s found that, if he just goes out for lunch every day and gets some natural light, it’s considerably better.”

But Widdison said all that eating out sometimes can lead to another problem — winter waistline.

___

©2013 the Standard-Examiner (Ogden, Utah)

Visit the Standard-Examiner (Ogden, Utah) at www.standard.net

Distributed by MCT Information Services

(May not apply to other forms of depression)

--Increased appetite with weight gain

--Loss of interest in work or other activities

--Less energy and ability to

concentrate

--Unhappiness and irritability

--Increased sleep

--Hopelessness

--Sluggish movements

--Social withdrawal

Source: PubMed Health Every year at this time, Tina Kirkham looks at the calendar and starts to tense up.

That's because she knows she's heading into her most difficult part of the season.

"It seems like every year it hits worse," said the mother and nutrition assistant with Utah State University's Expanded Food Nutrition Education Program.

Kirkham, 50, said she has suffered from Seasonal Affective Disorder for a long time.

SAD is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in a specific part of the year -- either the winter or summer, spring or autumn -- every year, according to Wikipedia.

Medical sites state that the disorder is most common in the winter.

"I have to use a special light lamp in the morning," said Kirkham, who listed a host of steps she takes to try to stay positive.

Among them, Kirkham takes a prescription moodenhancing drug, writes in a mood journal, thinks positive thoughts, takes regular naps and eats well.

"I know to exercise, but some days, I have no motivation. I have to make myself work, and helping others helps myself," she said.

Kirkham knows she is not alone.

Through her life experiences, she has met many who are just like her.

"I think living in Utah and its high altitude makes it worse," she said, also commenting on Utah's bad air quality. "I also find that creative people suffer the most in my dealings with people I work with."

Dianna Abel, a psychologist and director of the Counseling Service Center at Weber State University, said anxiety and depression are by far the largest two categories students who seek help fall into.

"These truly do get worse during the winter," she said.

Like Kirkham, Abel also pointed to limited exposure to light as a key source of people's mood swings.

"People need to get out and get some sunlight," she said, recommending that those who suffer need to "make time" to make sure this happens.

"They need to get up in the elevation," Abel said, recommending day trips to Park City. "If they can make some time, it will make a difference."

The psychologist said people who notice seasonal depression can help themselves by paying particular attention to the healthy routines they already know are good for them.

She named the same types of behaviors as Kirkham outlined, with the addition of staying away from excessive alcohol.

Abel said one mistake people make is not making time for fun and friends.

Listing ways people can elevate their moods -- things like taking a bubble bath, watching a favorite movie and doing something active like skiing -- Abel said remembering to hang out with friends is also important.

Another suggestion Abel makes is to redirect negative thoughts. She said one thing people do is put a rubber band on their wrist. When they catch themselves having negative thoughts, they flick the rubber band as a way to remind themselves to stop.

Abel also said new research surrounds the role of gratitude in changing people's morale.

"People should take some time at regular intervals to journal those kinds of things," she said about gratitude lists. "If you can bring those things into focus, that would help."

Andrea Widdison, of Hooper, said she has watched as her husband has learned to cope with his "winter blues."

"He works in a building with no windows or natural light, and he starts work before sunrise. He often stays late and arrives home shortly before dark," she said.

"It used to affect him a lot more when he brought his lunch to work and stayed indoors all day. However, he's found that, if he just goes out for lunch every day and gets some natural light, it's considerably better."

But Widdison said all that eating out sometimes can lead to another problem -- winter waistline.

___

©2013 the Standard-Examiner (Ogden, Utah)

Visit the Standard-Examiner (Ogden, Utah) at www.standard.net

Distributed by MCT Information Services

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Get Creative with Cauliflower

Posted April 23, 2012

Cauliflower has come a long way from just sitting on a veggie tray. Several years ago, it was popular in low-carbohydrate diets. When cooked and mashed with milk or cream, it has the texture and nearly the taste of mashed potatoes.

Some may wonder whether you should blanch broccoli or cauliflower before freezing, and then, how to cook it.

These cruciferous vegetables contain properties that may help ward off certain cancers. They also are excellent sources of vitamin C and fiber.

Before freezing broccoli or cauliflower, it’s best to blanch or steam them first. For broccoli, trim off the stalks and cut them into pieces; separate the crown into florets. For cauliflower, cut away the stem end and cut the florets from the core, cutting as close to the core as possible.

To blanch, bring a large pot of salted water to a boil and have ready a large bowl of ice water. Place broccoli or cauliflower in the boiling water for about 3 minutes. Drain and immediately plunge into the ice water to stop the cooking. (The icy bath also helps retain the broccoli’s color.)

To steam, cut as directed above and steam for 5 minutes. Chill as above.

Once chilled, pack the vegetables in containers or freezer bags. Keep 10 to 12 months in the freezer.

Boiling can make cauliflower watery because it already contains a lot of water. Sauteing works well, but perhaps the best choice is roasting, which brings out cauliflower’s sweet flavor.

Choose cauliflower heads that are heavy and creamy white with no dark spots or signs of decay. The cabbage-like leaves should be bright green with no yellowing.

Cauliflower, well-wrapped, keeps a good week in the refrigerator.

To use, remove the leaves and trim the stem end from the core. Cut away the florets from the core, cutting as close to the core as possible. You also can cut the core into small pieces.

To roast, preheat the oven to 400 degrees. Place florets on a baking sheet, drizzle with olive oil and sprinkle with a few pinches of kosher or sea salt; toss to coat. Roast about 20 to 25 minutes or until the florets are slightly golden.

Another roasting option is to cut the cauliflower into steaks. Trim the stem end away and steady the whole head, core side down. Slice into 1/2 – to 1-inch-thick pieces. Place on a sided roasting pan that’s been drizzled with olive oil. Give the cauliflower another drizzle of oil and season as desired. Roast until nicely browned on both sides, about 10 minutes per side.

SAUTEED CAULIFLOWER WITH ISRAELI COUSCOUS

Makes: 6 side dish servings / Preparation time: 15 minutes / Total time: 30 minutes

Look for Israeli, also called pearl, couscous in the ethnic aisle of some grocery stores. It’s sold plain or tri-color. Israeli couscous grains are larger than traditional couscous.

1 1/2 cups Israeli (pearl) couscous

1 tablespoon olive oil

4 cups cauliflower florets

1 small shallot, peeled, sliced

Sea salt and freshly ground black pepper to taste

Pinch of cinnamon, optional

1/4 cup dried tart cherries or golden raisins

1 tablespoon red wine vinegar

1/4 cup chopped parsley or snipped chives

Cook the couscous according to package directions until just tender. Drain if needed; set aside.

In a large skillet, heat the olive oil. Add the cauliflower and shallots and saute about 5 minutes or until the florets are slightly browned. Season with salt and pepper and cinnamon, if using. Add the cherries and saute about 2 minutes. Stir in the cooked couscous and red wine vinegar. Taste and adjust seasoning if needed. Sprinkle with chopped parsley or chives and serve hot.

Adapted from Food Network magazine, January/February 2011 issue.

Tested by Susan Selasky in the Free Press Test Kitchen.

110 calories (21 percent from fat), 3 grams fat (0 grams sat. fat), 19 grams carbohydrates, 3 grams protein, 67 mg sodium, 0 mg cholesterol, 3 grams fiber.

MAC AND CHEESE-STYLE CAULIFLOWER

Makes: 8 (1 cup servings) / Preparation time: 15 minutes

Total time: 1 hour

Look for nutritional yeast at health food stores and some grocery stores. It’s adds a cheesy and nutty flavor to many dishes. It’s optional in this recipe. To make your own bread crumbs, tear firm, fresh bread into pieces and whirl in a food processor or blender until crumbs form.

8 heaping cups cauliflower florets

2 tablespoons butter or margarine

1 shallot, peeled, minced

2 cloves garlic, peeled, minced

3 tablespoons all-purpose flour

2 cups 1 percent low-fat milk

2 cups grated extra-sharp Cheddar cheese

1/2 cup nutritional yeast, optional

1 pinch cayenne pepper

2 egg yolks

1 1/2 cups fresh bread crumbs or panko bread crumbs

Fresh chopped parsley or snipped chives for garnish, optional

Preheat oven to 350 degrees. Coat the bottom of a 13-by-9-inch baking dish with cooking spray and set aside. Bring a large pot of salted water to a boil. Add cauliflower florets and boil 5 to 7 minutes or until just tender. Drain and reserve 1 cup cooking liquid; set aside.

In the same pot, melt the butter over medium heat. Add shallots and garlic and saute about 2 minutes. Whisk in flour and cook 1 minute, stirring constantly. Whisk in milk and 1/2 cup of the reserved cooking liquid; cook 7 to 10 minutes or until sauce is thickened, whisking constantly. If the sauce is too thick at this point, add more of the reserved cooking liquid. Remove from heat and stir in cheese, nutritional yeast, cayenne pepper and egg yolks until cheese is melted. Fold in cauliflower.

Spread cauliflower mixture in the baking dish. Sprinkle with bread crumbs. Spray bread crumbs with cooking spray. Bake 30 minutes or until casserole is hot and bubbly and #bread crumbs are crisp and brown. Garnish with fresh chopped parsley or chives, if desired.

Adapted from Vegetarian Times magazine, January/February 2012 issue.

Tested by Susan Selasky in the Free Press Test Kitchen.

273 calories (53 percent from fat), 16 grams fat (9 grams sat. fat), 18 grams carbohydrates, 16 grams protein, 314 mg sodium, 94 mg cholesterol, 4 grams fiber.

CRISPY CHEESE CAULIFLOWER

Serves: 4 / Preparation time: 15 minutes / Total time: 35 minutes

To toast the panko bread crumbs, use a toaster oven. Or place them on a small pan and toast in the oven while it’s preheating. Watch carefully, because they burn easily.

Nonstick cooking spray

2 egg whites

1/2 cup freshly grated or shredded Parmesan cheese

1/2 cup plain panko bread crumbs, toasted

1/8 teaspoon cayenne pepper, or to taste

1 teaspoon Italian seasoning

Salt and black pepper, to taste

1/2 large head cauliflower, separated into medium-size florets (about 3 1/2 to 4 cups)

1/2 cup finely chopped parsley

Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray. Place the egg whites in a bowl and whisk until frothy. In a pie plate, combine cheese, panko, cayenne, Italian seasoning, salt and pepper.

Dredge cauliflower florets in egg white and then roll in the cheese mixture.

Place on the baking sheet. Bake 15 minutes. Remove to plate and sprinkle with parsley. Serve as a side dish.

Adapted from USA Weekend magazine.

Tested by Susan Selasky in the Free Press Test Kitchen.

148 calories (29 percent from fat), 5 grams fat (2 grams sat. fat), 16 grams carbohydrates, 11 grams protein, 414 mg sodium, 11 mg cholesterol, 4 grams fiber.

Cauliflower has come a long way from just sitting on a veggie tray. Several years ago, it was popular in low-carbohydrate diets. When cooked and mashed with milk or cream, it has the texture and nearly the taste of mashed potatoes.

Some may wonder whether you should blanch broccoli or cauliflower before freezing, and then, how to cook it.

These cruciferous vegetables contain properties that may help ward off certain cancers. They also are excellent sources of vitamin C and fiber.

Before freezing broccoli or cauliflower, it's best to blanch or steam them first. For broccoli, trim off the stalks and cut them into pieces; separate the crown into florets. For cauliflower, cut away the stem end and cut the florets from the core, cutting as close to the core as possible.

To blanch, bring a large pot of salted water to a boil and have ready a large bowl of ice water. Place broccoli or cauliflower in the boiling water for about 3 minutes. Drain and immediately plunge into the ice water to stop the cooking. (The icy bath also helps retain the broccoli's color.)

To steam, cut as directed above and steam for 5 minutes. Chill as above.

Once chilled, pack the vegetables in containers or freezer bags. Keep 10 to 12 months in the freezer.

Boiling can make cauliflower watery because it already contains a lot of water. Sauteing works well, but perhaps the best choice is roasting, which brings out cauliflower's sweet flavor.

Choose cauliflower heads that are heavy and creamy white with no dark spots or signs of decay. The cabbage-like leaves should be bright green with no yellowing.

Cauliflower, well-wrapped, keeps a good week in the refrigerator.

To use, remove the leaves and trim the stem end from the core. Cut away the florets from the core, cutting as close to the core as possible. You also can cut the core into small pieces.

To roast, preheat the oven to 400 degrees. Place florets on a baking sheet, drizzle with olive oil and sprinkle with a few pinches of kosher or sea salt; toss to coat. Roast about 20 to 25 minutes or until the florets are slightly golden.

Another roasting option is to cut the cauliflower into steaks. Trim the stem end away and steady the whole head, core side down. Slice into 1/2 - to 1-inch-thick pieces. Place on a sided roasting pan that's been drizzled with olive oil. Give the cauliflower another drizzle of oil and season as desired. Roast until nicely browned on both sides, about 10 minutes per side.

SAUTEED CAULIFLOWER WITH ISRAELI COUSCOUS

Makes: 6 side dish servings / Preparation time: 15 minutes / Total time: 30 minutes

Look for Israeli, also called pearl, couscous in the ethnic aisle of some grocery stores. It's sold plain or tri-color. Israeli couscous grains are larger than traditional couscous.

1 1/2 cups Israeli (pearl) couscous

1 tablespoon olive oil

4 cups cauliflower florets

1 small shallot, peeled, sliced

Sea salt and freshly ground black pepper to taste

Pinch of cinnamon, optional

1/4 cup dried tart cherries or golden raisins

1 tablespoon red wine vinegar

1/4 cup chopped parsley or snipped chives

Cook the couscous according to package directions until just tender. Drain if needed; set aside.

In a large skillet, heat the olive oil. Add the cauliflower and shallots and saute about 5 minutes or until the florets are slightly browned. Season with salt and pepper and cinnamon, if using. Add the cherries and saute about 2 minutes. Stir in the cooked couscous and red wine vinegar. Taste and adjust seasoning if needed. Sprinkle with chopped parsley or chives and serve hot.

Adapted from Food Network magazine, January/February 2011 issue.

Tested by Susan Selasky in the Free Press Test Kitchen.

110 calories (21 percent from fat), 3 grams fat (0 grams sat. fat), 19 grams carbohydrates, 3 grams protein, 67 mg sodium, 0 mg cholesterol, 3 grams fiber.

MAC AND CHEESE-STYLE CAULIFLOWER

Makes: 8 (1 cup servings) / Preparation time: 15 minutes

Total time: 1 hour

Look for nutritional yeast at health food stores and some grocery stores. It's adds a cheesy and nutty flavor to many dishes. It's optional in this recipe. To make your own bread crumbs, tear firm, fresh bread into pieces and whirl in a food processor or blender until crumbs form.

8 heaping cups cauliflower florets

2 tablespoons butter or margarine

1 shallot, peeled, minced

2 cloves garlic, peeled, minced

3 tablespoons all-purpose flour

2 cups 1 percent low-fat milk

2 cups grated extra-sharp Cheddar cheese

1/2 cup nutritional yeast, optional

1 pinch cayenne pepper

2 egg yolks

1 1/2 cups fresh bread crumbs or panko bread crumbs

Fresh chopped parsley or snipped chives for garnish, optional

Preheat oven to 350 degrees. Coat the bottom of a 13-by-9-inch baking dish with cooking spray and set aside. Bring a large pot of salted water to a boil. Add cauliflower florets and boil 5 to 7 minutes or until just tender. Drain and reserve 1 cup cooking liquid; set aside.

In the same pot, melt the butter over medium heat. Add shallots and garlic and saute about 2 minutes. Whisk in flour and cook 1 minute, stirring constantly. Whisk in milk and 1/2 cup of the reserved cooking liquid; cook 7 to 10 minutes or until sauce is thickened, whisking constantly. If the sauce is too thick at this point, add more of the reserved cooking liquid. Remove from heat and stir in cheese, nutritional yeast, cayenne pepper and egg yolks until cheese is melted. Fold in cauliflower.

Spread cauliflower mixture in the baking dish. Sprinkle with bread crumbs. Spray bread crumbs with cooking spray. Bake 30 minutes or until casserole is hot and bubbly and #bread crumbs are crisp and brown. Garnish with fresh chopped parsley or chives, if desired.

Adapted from Vegetarian Times magazine, January/February 2012 issue.

Tested by Susan Selasky in the Free Press Test Kitchen.

273 calories (53 percent from fat), 16 grams fat (9 grams sat. fat), 18 grams carbohydrates, 16 grams protein, 314 mg sodium, 94 mg cholesterol, 4 grams fiber.

CRISPY CHEESE CAULIFLOWER

Serves: 4 / Preparation time: 15 minutes / Total time: 35 minutes

To toast the panko bread crumbs, use a toaster oven. Or place them on a small pan and toast in the oven while it's preheating. Watch carefully, because they burn easily.

Nonstick cooking spray

2 egg whites

1/2 cup freshly grated or shredded Parmesan cheese

1/2 cup plain panko bread crumbs, toasted

1/8 teaspoon cayenne pepper, or to taste

1 teaspoon Italian seasoning

Salt and black pepper, to taste

1/2 large head cauliflower, separated into medium-size florets (about 3 1/2 to 4 cups)

1/2 cup finely chopped parsley

Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray. Place the egg whites in a bowl and whisk until frothy. In a pie plate, combine cheese, panko, cayenne, Italian seasoning, salt and pepper.

Dredge cauliflower florets in egg white and then roll in the cheese mixture.

Place on the baking sheet. Bake 15 minutes. Remove to plate and sprinkle with parsley. Serve as a side dish.

Adapted from USA Weekend magazine.

Tested by Susan Selasky in the Free Press Test Kitchen.

148 calories (29 percent from fat), 5 grams fat (2 grams sat. fat), 16 grams carbohydrates, 11 grams protein, 414 mg sodium, 11 mg cholesterol, 4 grams fiber.

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Be Melanoma Aware

Posted April 6, 2012

Skin cancer is the most common form of cancer in the U.S. Skin damage from the sun is the biggest cause.

Sun damage to the skin grows over time. For many people, severe sunburns during youth set the stage for moles, dark blotches and ugly keratoses (rough pre-cancerous black spots often seen on mature adults). These spots can mutate into cancers later in life.

Melanoma is a very aggressive form of deadly skin cancer. The risk of death from melanoma increases with late treatment of the cancer and also with age. When melanoma is treated in its earliest stage, the chance of a cure is very good. While melanoma accounts for fewer than 5 percent of skin cancers, it causes more than 75 percent of skin cancer deaths.

Everyone is at risk for melanoma – even Hispanics and African- Americans. Heredity (genetics) is a big risk factor. The death rate from all U.S. cancers has declined in recent years, but the incidence rate of melanoma has increased.

Risks rise with increased sun exposure, a high number of moles on the skin, light skin and eyes, and a family history of skin cancer. Risks also increase for those with weak immune systems. Examples are patients who have undergone chemotherapy or an organ transplant, or who have HIV/AIDS or lymphoma.

An unusual mole (dysplastic nevi) can be the first sign of a problem. Unusual moles often have irregular shapes and colors. Most melanomas start on the top layer of skin. Surgery at a doctor’s office or outpatient surgery center can often remove a melanoma in its early stage. The cancer can grow deeply into the skin and spread if not removed promptly.

Normally, melanoma is found where people have been exposed to the sun – the scalp, face, ears, legs, arms, upper back and trunk.

African-Americans and Asians might find melanoma on the palm of a hand, on the sole of a foot, or under a nail. The cancer might be advanced before diagnosis, which reduces the chances of survival.

Wealthier, educated people are more likely to be diagnosed with melanoma. Yet they are less likely to die from it than poorer people, who might be diagnosed later or have fewer treatment options.

Many experts think hormone changes can make moles more active, causing them to grow or change color. For instance, moles might be more likely to change during pregnancy or puberty. Since moles and dark spots change over time, regular self-exams are recommended. Periodic full-body scans by a physician are good ideas, especially for children and adults in melanoma-prone families.

Regular tanning to darken the skin is a dangerous habit. Ultraviolet radiation (UVR) can mutate skin cells that increase the risk of cancer.

Tanning beds are especially harmful. They tend to emit far more UVR than the sun for the same exposure time.

What you should do

Wear protective clothing, a hat, sunglasses, and a UVR- protective sunscreen to avoid getting too much sun. Teach children to cover up routinely.

Sit or dine in the shade when you are outdoors. Encourage kids to play in the shade.

Avoid being in the sun during peak sun hours.

Regularly check for moles and for sores that won’t heal. Visit your care provider or a dermatologist for a full-body scan to discover unusual moles and dark spots, especially if you have fair skin or skin cancer runs in your family.

Get prompt professional treatment for any suspected skin cancer.

Ask family members to stop going to tanning salons or using sun lamps.

Schools, teachers and caregivers should include the importance of sun protection in lessons. The EPA’s SunWise program, described at epa.gov/sunwise, includes lesson and activity plans.

Consider artificial tanners (sprays and lotions) if you want a tanned look. This is a smarter way to look bronzed in a prom dress, bathing suit, shorts, wedding attire or sundress.

For more information

Visit aad.org/skin-conditions/skin-cancer-detection; cancer.gov/ cancertopics/types/ melanoma; and skincancer.org/ skin-cancer- information.

Better Health: Take Charge! is provided by the Healthy Memphis Common Table: healthymemphis.org. This article supports the care and advice of your doctor.

Skin cancer is the most common form of cancer in the U.S. Skin damage from the sun is the biggest cause.

Sun damage to the skin grows over time. For many people, severe sunburns during youth set the stage for moles, dark blotches and ugly keratoses (rough pre-cancerous black spots often seen on mature adults). These spots can mutate into cancers later in life.

Melanoma is a very aggressive form of deadly skin cancer. The risk of death from melanoma increases with late treatment of the cancer and also with age. When melanoma is treated in its earliest stage, the chance of a cure is very good. While melanoma accounts for fewer than 5 percent of skin cancers, it causes more than 75 percent of skin cancer deaths.

Everyone is at risk for melanoma - even Hispanics and African- Americans. Heredity (genetics) is a big risk factor. The death rate from all U.S. cancers has declined in recent years, but the incidence rate of melanoma has increased.

Risks rise with increased sun exposure, a high number of moles on the skin, light skin and eyes, and a family history of skin cancer. Risks also increase for those with weak immune systems. Examples are patients who have undergone chemotherapy or an organ transplant, or who have HIV/AIDS or lymphoma.

An unusual mole (dysplastic nevi) can be the first sign of a problem. Unusual moles often have irregular shapes and colors. Most melanomas start on the top layer of skin. Surgery at a doctor's office or outpatient surgery center can often remove a melanoma in its early stage. The cancer can grow deeply into the skin and spread if not removed promptly.

Normally, melanoma is found where people have been exposed to the sun - the scalp, face, ears, legs, arms, upper back and trunk.

African-Americans and Asians might find melanoma on the palm of a hand, on the sole of a foot, or under a nail. The cancer might be advanced before diagnosis, which reduces the chances of survival.

Wealthier, educated people are more likely to be diagnosed with melanoma. Yet they are less likely to die from it than poorer people, who might be diagnosed later or have fewer treatment options.

Many experts think hormone changes can make moles more active, causing them to grow or change color. For instance, moles might be more likely to change during pregnancy or puberty. Since moles and dark spots change over time, regular self-exams are recommended. Periodic full-body scans by a physician are good ideas, especially for children and adults in melanoma-prone families.

Regular tanning to darken the skin is a dangerous habit. Ultraviolet radiation (UVR) can mutate skin cells that increase the risk of cancer.

Tanning beds are especially harmful. They tend to emit far more UVR than the sun for the same exposure time.

What you should do

Wear protective clothing, a hat, sunglasses, and a UVR- protective sunscreen to avoid getting too much sun. Teach children to cover up routinely.

Sit or dine in the shade when you are outdoors. Encourage kids to play in the shade.

Avoid being in the sun during peak sun hours.

Regularly check for moles and for sores that won't heal. Visit your care provider or a dermatologist for a full-body scan to discover unusual moles and dark spots, especially if you have fair skin or skin cancer runs in your family.

Get prompt professional treatment for any suspected skin cancer.

Ask family members to stop going to tanning salons or using sun lamps.

Schools, teachers and caregivers should include the importance of sun protection in lessons. The EPA's SunWise program, described at epa.gov/sunwise, includes lesson and activity plans.

Consider artificial tanners (sprays and lotions) if you want a tanned look. This is a smarter way to look bronzed in a prom dress, bathing suit, shorts, wedding attire or sundress.

For more information

Visit aad.org/skin-conditions/skin-cancer-detection; cancer.gov/ cancertopics/types/ melanoma; and skincancer.org/ skin-cancer- information.

Better Health: Take Charge! is provided by the Healthy Memphis Common Table: healthymemphis.org. This article supports the care and advice of your doctor.

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Carbs Crucial Pre Race

Posted Mar 13, 2012

When the irresistible prerace pasta dinner meets the immovable low-carb diet craze, something has to give.

One of Northeast Florida’s leading dietitians says it’s an easy choice: Keeping pace in the long run takes carbohydrates.

Registered dietitian Sherry Mahoney, the director of the Department of Nutrition at Mayo Clinic, says there’s strong scientific backing for a well-planned prerace diet featuring carbohydrates.

Runners who avoid carbs before Saturday’s Gate River Run are likely headed for trouble.

“They will be the ones that say ‘I hate running,’ ” said Mahoney, a seasoned triathlete who has run the 26.2 with Donna Half Marathon five years in a row. “Your performance will be related to your carbohydrate intake.”

Mahoney, who will participate in the 9.3-mile Gate River Run, suggests eating 85-90 percent of your calories from carbohydrates the two days before a race longer than 3 miles.

But pasta isn’t the only option for a prerace dinner. Mahoney said a baked chicken breast with two cups of rice or a chicken burrito with rice will do the job just as well. Protein is also important, but needs to be treated “like a garnish.”

Those carbohydrates will build glycogen stores, which will be used during the race. The human body will typically use up the energy from the glucose in the blood after 25-30 minutes of running.

“Then, your body will go to your glycogen stores to get energy,” she said.

Mahoney said 150-pound runners should try to eat about 4 grams of carbs for every pound they weigh or 600 grams on the day before a long race.

Gate River Run race director Doug Alred stresses the “don’t list” more than the “do” after decades of watching runners make the right and wrong choices before race day.

Alred knows some are obvious: Don’t eat spicy food. Others might not be. He said runners should avoid orange juice, soda, salads and mayonnaise the night before the race. But Alred says his best tip is sticking with what you know.

“Don’t do anything you haven’t tested,” Alred said. “If you’re going to carbo-load the day before a race, you better carbo-load when you train.”

So runners shouldn’t try a new meal the day before the Gate River Run.

“The risk of disaster is too high,” Alred said. “Your worst nightmare on race day is to get to the start line and not have used the bathroom.”

Alred said the idea of eating a pasta dinner the night before might be a little overhyped, but he admits to having followed the regimen before virtually every marathon he’s run.

A spaghetti dinner before the River Run has become a staple of the Runners Expo on Friday night at the Jacksonville Fairgrounds.

Mahoney says a small breakfast with carbohydrates, like a bagel with peanut butter, a few hours before the race will also help. For runners who aren’t breakfast eaters, she even suggests getting up in “the wee hours of the morning” to eat something, then going back to sleep.

Mahoney doesn’t believe runners on low-carb diets are setting themselves up for a personal record at the Gate River Run.

“They’re not going to have optimum performance,” she said. “They may not finish.”

David Johnson: (904) 359-4491

©2012 The Florida Times-Union (Jacksonville, Fla.)

Visit The Florida Times-Union (Jacksonville, Fla.) at www.jacksonville.com

Distributed by MCT Information Services

When the irresistible prerace pasta dinner meets the immovable low-carb diet craze, something has to give.

One of Northeast Florida's leading dietitians says it's an easy choice: Keeping pace in the long run takes carbohydrates.

Registered dietitian Sherry Mahoney, the director of the Department of Nutrition at Mayo Clinic, says there's strong scientific backing for a well-planned prerace diet featuring carbohydrates.

Runners who avoid carbs before Saturday's Gate River Run are likely headed for trouble.

"They will be the ones that say 'I hate running,' " said Mahoney, a seasoned triathlete who has run the 26.2 with Donna Half Marathon five years in a row. "Your performance will be related to your carbohydrate intake."

Mahoney, who will participate in the 9.3-mile Gate River Run, suggests eating 85-90 percent of your calories from carbohydrates the two days before a race longer than 3 miles.

But pasta isn't the only option for a prerace dinner. Mahoney said a baked chicken breast with two cups of rice or a chicken burrito with rice will do the job just as well. Protein is also important, but needs to be treated "like a garnish."

Those carbohydrates will build glycogen stores, which will be used during the race. The human body will typically use up the energy from the glucose in the blood after 25-30 minutes of running.

"Then, your body will go to your glycogen stores to get energy," she said.

Mahoney said 150-pound runners should try to eat about 4 grams of carbs for every pound they weigh or 600 grams on the day before a long race.



Gate River Run race director Doug Alred stresses the "don't list" more than the "do" after decades of watching runners make the right and wrong choices before race day.

Alred knows some are obvious: Don't eat spicy food. Others might not be. He said runners should avoid orange juice, soda, salads and mayonnaise the night before the race. But Alred says his best tip is sticking with what you know.

"Don't do anything you haven't tested," Alred said. "If you're going to carbo-load the day before a race, you better carbo-load when you train."

So runners shouldn't try a new meal the day before the Gate River Run.

"The risk of disaster is too high," Alred said. "Your worst nightmare on race day is to get to the start line and not have used the bathroom."

Alred said the idea of eating a pasta dinner the night before might be a little overhyped, but he admits to having followed the regimen before virtually every marathon he's run.

A spaghetti dinner before the River Run has become a staple of the Runners Expo on Friday night at the Jacksonville Fairgrounds.

Mahoney says a small breakfast with carbohydrates, like a bagel with peanut butter, a few hours before the race will also help. For runners who aren't breakfast eaters, she even suggests getting up in "the wee hours of the morning" to eat something, then going back to sleep.

Mahoney doesn't believe runners on low-carb diets are setting themselves up for a personal record at the Gate River Run.

"They're not going to have optimum performance," she said. "They may not finish."

David Johnson: (904) 359-4491

©2012 The Florida Times-Union (Jacksonville, Fla.)

Visit The Florida Times-Union (Jacksonville, Fla.) at www.jacksonville.com

Distributed by MCT Information Services

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Don’t Suffer with SAD This Winter

Posted Dec 26, 2011

-Angela Greenwalt blames Duluth.

“They should give out Prozac at the borders of Duluth,” the Harbor Highlands resident said.

It’s worse in Barnum, Bobbie Mistretta said.

“We live in what they call a moraine,” the retiree said. “We get even less sun than in Duluth.”

Greenwalt and Mistretta are among Northlanders who have begun their annual battle with SAD — Seasonal Affective Disorder. As the days grow shorter, they’re gripped by fatigue and lethargy. They fight back with Vitamin D, exercise, lifestyle changes and specially designed, extremely bright lights.

It’s no illusion, said Tom Lewandowski, a psychotherapist at St. Luke’s hospital and licensed independent social worker with expertise in SAD. The transition to winter acts as a depressant for many people, and it gets worse as you go north.

“In Florida, the incidence of SAD is about 1.4 percent, whereas in New Hampshire — which is about the same latitude as Duluth — it’s around 10 percent,” Lewandowski said. “It keeps increasing as you go north. It pretty much maxes out when

you get to Anchorage and Helsinki (Finland), and it can get as high as 15 percent.”

Winter blues

Those numbers refer specifically to SAD, a clinical illness that accompanies other forms of depression, Lewandowski said. Many more Northlanders experience some degree of depressive symptoms around this time of year.

“You can have the winter blues, which probably affects 30 to 40 percent of the population,” he said. “But usually that is a passing phase, usually at the onset of winter. Then it kind of fades. … In clinical Seasonal Affective Disorder, that ‘Oh no, the season’s changing’ keeps going and gets more intense.”

That’s how it works for Rachel Bartczak.

“In January and February you go to work and it’s dark out and you come home and it’s dark out,” the Cloquet woman said. “You get through New Year’s and there’s nothing to look forward to.”

Bartczak, 30, said she has battled depression since she was in high school.

“When I’m having a really bad day, when I’m feeling slummy, I don’t want to get out of bed,” she said. “Everything seems to be a chore. Getting dressed is a chore. Taking a shower is a chore.”

She described stepping into the shower one morning and realizing she didn’t know what to do next. “So I went back to bed soaking wet.”

The light effect

Bartczak takes on the darkness with artificial light. She uses a prescribed light box in her bathroom while she gets ready for work in the morning. At her job as a legal secretary, she uses a Verilux Happy Light — not prescribed — in short bursts to giver her a little extra “pep,” she said. She bought it at Walgreens for $30.

“I think that it makes a difference,” the mother of three children said.

But Marty Sozansky, 65, isn’t sure if the therapy light she purchased five or six years ago makes a difference. That’s because she uses it as only one part of a full-frontal assault on the winter blahs. She also cuts way down on sugar and alcohol, eats more fruits and vegetables, maintains or increases her exercise and takes 1,000 IU (international units) of Vitamin D daily during the winter.

The battle has gotten harder over the years, she said. “I’ve lived in Duluth about 15 years, and as I’ve aged I’ve had more and more struggles in winter.”

Sozansky, an instructor in the Department of Writing Studies at the University of Minnesota Duluth, sits under a non-prescription therapy light every morning during the winter. But she also reads or studies something she enjoys. “That alone seems to start my day better,” she said.

Sozansky bought the therapy light for $90 one Saturday morning.

Prescription therapy lights can be considerably more expensive, but they also are covered under many insurance plans. Some research shows they help up to 60 to 75 percent of the people who use them, Lewandowski said. About 30 percent of his patients who use it “have pretty dramatic improvements,” he added.

Brain’s ‘light reader’

The bright light is designed to stimulate a part of the brain that is about the size of a grain of rice, Lewandowski said. The suprachiasmatic nucleus is the “light reader” that takes in light through the eye and translates the information to the pineal gland and the hypothalamus. They are the parts of the brain that regulate the sleep-wake cycle.

“In some animals, that part of the brain indicates when they should go into hibernation,” he said. “In other animals, it means store up carbohydrates and eat fats.”

But it’s not known why the process affects some people more than others, Lewandowski said. It affects more women than men — by 65 to 35 percent. Among those with SAD, 68 percent have a family history of it, and the families tend to be from northern climates.

Climate is a factor for Mistretta, 64, an Austin, Minn., native who returned to Minnesota after 32 years in Atlanta. She increases her Vitamin D intake in winter and uses a light box. But she is an active person and doesn’t like the recommended 30 to 45 minutes of use. “I don’t sit for 45 minutes,” she said.

m The light Mistretta uses is 10,000 lux, a measure of light intensity. Lewandowski said therapy lights should be in the range of 5,000 to 15,000 lux. By comparison, a standard home light bulb is 300 lux. Direct sunlight can be anywhere from 32,000 to 130,000 lux.

Greenwalt, who grew up on the Iron Range, lived in Kansas City and Las Vegas for most of the 1990s. She found the climate in those sunnier places well-suited to her. Since returning to the Northland in 1998, she has struggled through the winters.

“I kind of have an anti-Duluth body,” Greenwalt said.

The 42-year-old administrative assistant uses her light box for up to an hour, takes vitamins and continues to work out at the gym, although she said she almost fell asleep on the elliptical machine the other day.

She calls the effect of light therapy subtle. “They really say it works, but it doesn’t perform miracles.”

Mistretta, 64, agrees. There’s something that works much better, she said.

“I don’t think there’s any substitute for a blue sky.”

©2011 the Duluth News Tribune (Duluth, Minn.)

Visit the Duluth News Tribune (Duluth, Minn.) at www.duluthnewstribune.com

Distributed by MCT Information Services

-Angela Greenwalt blames Duluth.

"They should give out Prozac at the borders of Duluth," the Harbor Highlands resident said.

It's worse in Barnum, Bobbie Mistretta said.

"We live in what they call a moraine," the retiree said. "We get even less sun than in Duluth."

Greenwalt and Mistretta are among Northlanders who have begun their annual battle with SAD -- Seasonal Affective Disorder. As the days grow shorter, they're gripped by fatigue and lethargy. They fight back with Vitamin D, exercise, lifestyle changes and specially designed, extremely bright lights.

It's no illusion, said Tom Lewandowski, a psychotherapist at St. Luke's hospital and licensed independent social worker with expertise in SAD. The transition to winter acts as a depressant for many people, and it gets worse as you go north.

"In Florida, the incidence of SAD is about 1.4 percent, whereas in New Hampshire -- which is about the same latitude as Duluth -- it's around 10 percent," Lewandowski said. "It keeps increasing as you go north. It pretty much maxes out when

you get to Anchorage and Helsinki (Finland), and it can get as high as 15 percent."

Winter blues

Those numbers refer specifically to SAD, a clinical illness that accompanies other forms of depression, Lewandowski said. Many more Northlanders experience some degree of depressive symptoms around this time of year.

"You can have the winter blues, which probably affects 30 to 40 percent of the population," he said. "But usually that is a passing phase, usually at the onset of winter. Then it kind of fades. ... In clinical Seasonal Affective Disorder, that 'Oh no, the season's changing' keeps going and gets more intense."

That's how it works for Rachel Bartczak.

"In January and February you go to work and it's dark out and you come home and it's dark out," the Cloquet woman said. "You get through New Year's and there's nothing to look forward to."

Bartczak, 30, said she has battled depression since she was in high school.

"When I'm having a really bad day, when I'm feeling slummy, I don't want to get out of bed," she said. "Everything seems to be a chore. Getting dressed is a chore. Taking a shower is a chore."

She described stepping into the shower one morning and realizing she didn't know what to do next. "So I went back to bed soaking wet."

The light effect

Bartczak takes on the darkness with artificial light. She uses a prescribed light box in her bathroom while she gets ready for work in the morning. At her job as a legal secretary, she uses a Verilux Happy Light -- not prescribed -- in short bursts to giver her a little extra "pep," she said. She bought it at Walgreens for $30.

"I think that it makes a difference," the mother of three children said.

But Marty Sozansky, 65, isn't sure if the therapy light she purchased five or six years ago makes a difference. That's because she uses it as only one part of a full-frontal assault on the winter blahs. She also cuts way down on sugar and alcohol, eats more fruits and vegetables, maintains or increases her exercise and takes 1,000 IU (international units) of Vitamin D daily during the winter.

The battle has gotten harder over the years, she said. "I've lived in Duluth about 15 years, and as I've aged I've had more and more struggles in winter."

Sozansky, an instructor in the Department of Writing Studies at the University of Minnesota Duluth, sits under a non-prescription therapy light every morning during the winter. But she also reads or studies something she enjoys. "That alone seems to start my day better," she said.

Sozansky bought the therapy light for $90 one Saturday morning.

Prescription therapy lights can be considerably more expensive, but they also are covered under many insurance plans. Some research shows they help up to 60 to 75 percent of the people who use them, Lewandowski said. About 30 percent of his patients who use it "have pretty dramatic improvements," he added.

Brain's 'light reader'

The bright light is designed to stimulate a part of the brain that is about the size of a grain of rice, Lewandowski said. The suprachiasmatic nucleus is the "light reader" that takes in light through the eye and translates the information to the pineal gland and the hypothalamus. They are the parts of the brain that regulate the sleep-wake cycle.

"In some animals, that part of the brain indicates when they should go into hibernation," he said. "In other animals, it means store up carbohydrates and eat fats."

But it's not known why the process affects some people more than others, Lewandowski said. It affects more women than men -- by 65 to 35 percent. Among those with SAD, 68 percent have a family history of it, and the families tend to be from northern climates.

Climate is a factor for Mistretta, 64, an Austin, Minn., native who returned to Minnesota after 32 years in Atlanta. She increases her Vitamin D intake in winter and uses a light box. But she is an active person and doesn't like the recommended 30 to 45 minutes of use. "I don't sit for 45 minutes," she said.

m The light Mistretta uses is 10,000 lux, a measure of light intensity. Lewandowski said therapy lights should be in the range of 5,000 to 15,000 lux. By comparison, a standard home light bulb is 300 lux. Direct sunlight can be anywhere from 32,000 to 130,000 lux.

Greenwalt, who grew up on the Iron Range, lived in Kansas City and Las Vegas for most of the 1990s. She found the climate in those sunnier places well-suited to her. Since returning to the Northland in 1998, she has struggled through the winters.

"I kind of have an anti-Duluth body," Greenwalt said.

The 42-year-old administrative assistant uses her light box for up to an hour, takes vitamins and continues to work out at the gym, although she said she almost fell asleep on the elliptical machine the other day.

She calls the effect of light therapy subtle. "They really say it works, but it doesn't perform miracles."

Mistretta, 64, agrees. There's something that works much better, she said.

"I don't think there's any substitute for a blue sky."

©2011 the Duluth News Tribune (Duluth, Minn.)

Visit the Duluth News Tribune (Duluth, Minn.) at www.duluthnewstribune.com



Distributed by MCT Information Services

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Studying the Root Cause of Hypertension in African Americans

Posted Dec 20, 2011

Michael Brown tries to do all the right things. He exercises four times a week on an elliptical trainer at the Philadelphia Sports Club. He lifts weights to keep his muscles toned. Thanks to his wife, Tonya, a vegetarian for 14 years, Brown follows a diet that is 90 percent vegetarian. He eats plenty of vegetables and tofu, a little chicken and turkey occasionally, but no red meat.

“I’m trying to do all I can do to stay healthy,” Brown says, “but it’s been a battle.”

For all his good habits, Brown, 52, is borderline hypertensive. His blood pressure typically ranges between 130/80-90. Blood pressure of 120/80 or less is considered ideal.

His problem is primarily genetic. Brown is of mixed race. His father, Harold, is African American, and the rate of hypertension among African Americans is higher than among Americans of Caucasian descent. In the United States, 41 percent of blacks have high blood pressure compared with 27 percent of whites.

Hypertension is prevalent on his father’s side of the family. Brown’s paternal grandmother had a stroke, and aunts, uncles and especially his father have struggled with hypertension throughout their lives. In his early 60s, his father suffered a heart attack, and a stent was inserted in one of his arteries. Harold Brown has been taking blood thinners and blood-pressure medication for years.

As for Michael Brown himself: “So far, I’ve been able to stay healthy with regular exercise and a prudent diet.”

Brown’s interest in hypertension is professional as well as personal. He’s a biomedical researcher at Temple University with a Ph.D. in exercise physiology from the University of Maryland. His subspecialty is lifestyle modification. He is also an associate professor in the Cardiovascular Research Center at Temple’s medical school.

Exploring the causes of hypertension has fueled Brown’s research for the last 10 years. In August, Brown and four Temple colleagues published the results of a yearlong peer-reviewed study in the journal Vascular Health and Risk Management. The study was unique, Brown says, in that it attempted to examine the hypertension disparity between U.S. blacks and whites on a cellular level.

“This was an opportunity to really drill down to see if there’s some reason or explanation at the most basic level,” Brown says.

Our blood vessels are lined with endothelial cells that control how the vessel walls react and whether they remain open, relaxed and supple. In the study, Brown and his colleagues found that when endothelial cells from African Americans were stimulated with an inflammatory protein, there was an 89 percent increase in the production of endothelial microparticles, which are indicators of damage and often a precursor to hypertension. Among Caucasians, the increase was only 8 percent.

In another phase of the study, the endothelial cells from African Americans were shown to be much more vulnerable to oxidative stress — the damage caused to cells by free radicals, a by-product of the body’s interaction with oxygen.

Brown’s study involved cell lines from six subjects — three African American and three Caucasian, so he emphasizes that the sample is small and the findings preliminary. Nevertheless, the disparity between blacks and whites in the potential for what scientists call endothelial dysfunction, which can lead not only to hypertension but also atherosclerosis, strokes and heart attacks, is dramatic, he says.

“The take-home message is this: Even in human studies of pre-hypertensive African Americans, we find that systemic inflammation and endothelial impairment are high.”

Bo Fernhall, professor and dean of the College of Applied Health Sciences at the University of Illinois at Chicago, calls Brown’s study “highly significant.”

“We’ve known for quite a while that there’s a difference between African Americans and Caucasians in regards to how well their endothelial cells function” and how well their blood vessels are able to widen, Fernhall says. “At the cellular level, we haven’t been able to understand why this is so, so this study offers good insight into possible mechanisms. That’s very important for future research and the potential development of new medicines and treatments.”

In general, whites and blacks are remarkably similar in genetic makeup, Brown says, but there are subtle differences that may be exacerbated by environmental factors. In Africa, blacks who maintain traditional lifestyles have few problems with high blood pressure. By contrast, blacks in the United States seem to be more sensitive to salt and are more likely to be overweight.

The prevalence of hypertension in African Americans is among the highest in the world, Brown says. Compared with whites, blacks develop high blood pressure earlier in life. They have a 1.3-times greater rate of nonfatal stroke, a 1.8-times greater rate of fatal stroke, a 1.5-times greater rate of heart disease death, and a 4.2-times greater rate of end-stage kidney disease. As much as 30 percent of all deaths in hypertensive black men and 20 percent of all deaths in hypertensive black women may be caused by high blood pressure, Brown reports.

Brown’s focus is on ways to intervene through lifestyle modification — specifically, diet and exercise.

“It’s about prevention of a problem early on,” he says. Accordingly, he recommends a low-fat, low-carbohydrate diet and consuming foods rich in omega-3 fatty acids, which are salutary for the blood vessels and are available in fish oil, flaxseed, and some nuts.

As for physical activity, he recommends low-intensity aerobic exercise. Interestingly, it may be, in his words, “the most impactful on endothelial cells.” As blood flows through veins and arteries, it creates shear force. The more vigorous the activity, the faster blood flows, and the more shear stress. Brown is investigating what level of shear stress is optimal. Low-intensity exercise may be superior, he believes, stimulating the endothelial cells and bathing them with nutrients without inflaming or injuring them.

The good news: “Your genes are not a death sentence. You have a great deal of control over whether you develop hypertension and other cardiovascular problems.” Brown says. “And you don’t have to be an Olympic athlete to benefit from the low-intensity exercise that seems to be most effective. Just walking vigorously can make a world of difference.”

“Well Being” appears every other week, alternating with Sandy Bauers’ “GreenSpace” column. Contact Art Carey at acarey@phillynews.com. Read his recent columns at www.philly.com/wellbeing.

©2011 The Philadelphia Inquirer

Visit The Philadelphia Inquirer at www.philly.com

Michael Brown tries to do all the right things. He exercises four times a week on an elliptical trainer at the Philadelphia Sports Club. He lifts weights to keep his muscles toned. Thanks to his wife, Tonya, a vegetarian for 14 years, Brown follows a diet that is 90 percent vegetarian. He eats plenty of vegetables and tofu, a little chicken and turkey occasionally, but no red meat.

"I'm trying to do all I can do to stay healthy," Brown says, "but it's been a battle."

For all his good habits, Brown, 52, is borderline hypertensive. His blood pressure typically ranges between 130/80-90. Blood pressure of 120/80 or less is considered ideal.

His problem is primarily genetic. Brown is of mixed race. His father, Harold, is African American, and the rate of hypertension among African Americans is higher than among Americans of Caucasian descent. In the United States, 41 percent of blacks have high blood pressure compared with 27 percent of whites.

Hypertension is prevalent on his father's side of the family. Brown's paternal grandmother had a stroke, and aunts, uncles and especially his father have struggled with hypertension throughout their lives. In his early 60s, his father suffered a heart attack, and a stent was inserted in one of his arteries. Harold Brown has been taking blood thinners and blood-pressure medication for years.

As for Michael Brown himself: "So far, I've been able to stay healthy with regular exercise and a prudent diet."

Brown's interest in hypertension is professional as well as personal. He's a biomedical researcher at Temple University with a Ph.D. in exercise physiology from the University of Maryland. His subspecialty is lifestyle modification. He is also an associate professor in the Cardiovascular Research Center at Temple's medical school.

Exploring the causes of hypertension has fueled Brown's research for the last 10 years. In August, Brown and four Temple colleagues published the results of a yearlong peer-reviewed study in the journal Vascular Health and Risk Management. The study was unique, Brown says, in that it attempted to examine the hypertension disparity between U.S. blacks and whites on a cellular level.

"This was an opportunity to really drill down to see if there's some reason or explanation at the most basic level," Brown says.

Our blood vessels are lined with endothelial cells that control how the vessel walls react and whether they remain open, relaxed and supple. In the study, Brown and his colleagues found that when endothelial cells from African Americans were stimulated with an inflammatory protein, there was an 89 percent increase in the production of endothelial microparticles, which are indicators of damage and often a precursor to hypertension. Among Caucasians, the increase was only 8 percent.

In another phase of the study, the endothelial cells from African Americans were shown to be much more vulnerable to oxidative stress -- the damage caused to cells by free radicals, a by-product of the body's interaction with oxygen.

Brown's study involved cell lines from six subjects -- three African American and three Caucasian, so he emphasizes that the sample is small and the findings preliminary. Nevertheless, the disparity between blacks and whites in the potential for what scientists call endothelial dysfunction, which can lead not only to hypertension but also atherosclerosis, strokes and heart attacks, is dramatic, he says.

"The take-home message is this: Even in human studies of pre-hypertensive African Americans, we find that systemic inflammation and endothelial impairment are high."

Bo Fernhall, professor and dean of the College of Applied Health Sciences at the University of Illinois at Chicago, calls Brown's study "highly significant."

"We've known for quite a while that there's a difference between African Americans and Caucasians in regards to how well their endothelial cells function" and how well their blood vessels are able to widen, Fernhall says. "At the cellular level, we haven't been able to understand why this is so, so this study offers good insight into possible mechanisms. That's very important for future research and the potential development of new medicines and treatments."

In general, whites and blacks are remarkably similar in genetic makeup, Brown says, but there are subtle differences that may be exacerbated by environmental factors. In Africa, blacks who maintain traditional lifestyles have few problems with high blood pressure. By contrast, blacks in the United States seem to be more sensitive to salt and are more likely to be overweight.

The prevalence of hypertension in African Americans is among the highest in the world, Brown says. Compared with whites, blacks develop high blood pressure earlier in life. They have a 1.3-times greater rate of nonfatal stroke, a 1.8-times greater rate of fatal stroke, a 1.5-times greater rate of heart disease death, and a 4.2-times greater rate of end-stage kidney disease. As much as 30 percent of all deaths in hypertensive black men and 20 percent of all deaths in hypertensive black women may be caused by high blood pressure, Brown reports.

Brown's focus is on ways to intervene through lifestyle modification -- specifically, diet and exercise.

"It's about prevention of a problem early on," he says. Accordingly, he recommends a low-fat, low-carbohydrate diet and consuming foods rich in omega-3 fatty acids, which are salutary for the blood vessels and are available in fish oil, flaxseed, and some nuts.

As for physical activity, he recommends low-intensity aerobic exercise. Interestingly, it may be, in his words, "the most impactful on endothelial cells." As blood flows through veins and arteries, it creates shear force. The more vigorous the activity, the faster blood flows, and the more shear stress. Brown is investigating what level of shear stress is optimal. Low-intensity exercise may be superior, he believes, stimulating the endothelial cells and bathing them with nutrients without inflaming or injuring them.

The good news: "Your genes are not a death sentence. You have a great deal of control over whether you develop hypertension and other cardiovascular problems." Brown says. "And you don't have to be an Olympic athlete to benefit from the low-intensity exercise that seems to be most effective. Just walking vigorously can make a world of difference."

"Well Being" appears every other week, alternating with Sandy Bauers' "GreenSpace" column. Contact Art Carey at acarey@phillynews.com. Read his recent columns at www.philly.com/wellbeing.

©2011 The Philadelphia Inquirer

Visit The Philadelphia Inquirer at www.philly.com

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Immune Support with Healthy Recipes

Posted Dec 14, 2011

There’s nothing worse than being sick during the holidays. Healthy eating along with hand washing and cough covering can help keep your family from coming down with a cold. It’s important to eat a variety of healthy foods from all food groups throughout the year and adding certain foods during cold and flu season can boost the body’s immune system.

Yogurt and other cultured milk products with the “live active culture” seal contain probiotics, beneficial bacteria with immune-boosting benefits. Garlic boosts the immune system, increasing resistance to infection and stress. Citrus fruits contain vitamin C and chicken contains zinc, nutrients that play important roles in the proper functioning of the immune system.

Keep the flu at bay with a family meal of Simple Roast Chicken, Ginger Garlic Green Beans and Cherry Yogurt Parfaits. Rev up your immune systems all week long with recipes like Broiled Halibut with Tangy Yogurt Sauce, Roasted Red Pepper Yogurt Dip, Citrus Salad with Ginger Yogurt and Roasted Garlic Ginger Sweet Potato Soup.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

SIMPLE ROAST CHICKEN

1 small onion, peeled and quartered

3 cloves garlic, peeled and quartered

3 sprigs fresh tarragon

3 sprigs fresh thyme

1 5-pound chicken, giblets removed

2 tablespoons extra-virgin olive oil

1 teaspoon Kosher salt

One-half teaspoon freshly ground pepper

GINGER GARLIC GREEN BEANS

1 pound green beans, trimmed

3 garlic cloves

1 tablespoon soy sauce

1 tablespoon grated peeled ginger

2 teaspoons rice vinegar (not seasoned)

1 tablespoon vegetable oil

One-half teaspoon Asian sesame oil

1 1-2 teaspoons sesame seeds, toasted

CHERRY YOGURT PARFAITS

1 can cherry pie filling, divided

16 ounces vanilla yogurt, divided

1 cup graham cracker crumbs (about 16 squares), divided

FEATURED FAMILY MEAL

Simple Roast Chicken

http://www.MealsMatter.org/recipes-meals/recipe/62416

1 small onion, peeled and quartered

3 cloves garlic, peeled and quartered

3 sprigs fresh tarragon

3 sprigs fresh thyme

1 5-pound chicken, giblets removed

2 tablespoons extra-virgin olive oil

1 teaspoon Kosher salt

1/2 teaspoon freshly ground pepper

Preparation

Preheat oven to 375 degrees Fahrenheit.

Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down.

Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175 degrees Fahrenheit, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.

Ginger Garlic Green Beans

http://www.MealsMatter.org/recipes-meals/recipe/75120

1 pound green beans, trimmed

3 garlic cloves

1 tablespoon soy sauce

1 tablespoon grated peeled ginger

2 teaspoons rice vinegar (not seasoned)

1 tablespoon vegetable oil

1/2 teaspoon Asian sesame oil

1 1/2 teaspoon sesame seeds, toasted

Preparation

Cook beans in a 6-quart pot of boiling well-salted water, uncovered, until just tender, 6 to 7 minutes. Drain in a colander, then plunge into an ice bath to stop cooking. Drain beans and pat dry.

While beans cook, mince and mash garlic to a paste with a pinch of salt, then stir together with soy sauce, ginger, vinegar and oils in a large bowl.

Add beans and toss. Serve sprinkled with sesame seeds.

Cherry Yogurt Parfaits

http://www.MealsMatter.org/recipes-meals/recipe/7848

1 can cherry pie filling, divided

16 oz. vanilla yogurt, divided

1 cup graham cracker crumbs (about 16 squares), divided

Preparation

Combine 1 cup pie filling and one carton of yogurt; place about 2 tablespoons each in six parfait glasses. Top each with 1-2 tablespoons of the graham cracker crumbs, about 2 tablespoons pie filling and about 2 tablespoons yogurt. Divide remaining cracker crumbs and pie filling/yogurt mixture between parfait glasses.

Other Featured Recipes

Broiled Halibut with Tangy Yogurt Sauce

http://www.MealsMatter.org/recipes-meals/recipe/16471

2 cups plain low-fat or nonfat yogurt

1/4 cup lemon juice

1 clove large garlic, crushed

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 (6 oz.) halibut fillets

Preparation

1. Preheat broiler.

2. Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl; mix well.

3. Line a broiler pan with foil and place fish on top, skin side down. Spread half the yogurt sauce over fish fillets. Put fish four inches under broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden.

4. Serve warm with yogurt sauce on the side.

Roasted Red Pepper Yogurt Dip

http://www.MealsMatter.org/recipes-meals/recipe/14339

1 (12 oz.) jar roasted red peppers, drained

2 (8 oz.) containers lowfat plain yogurt

1 can (4 oz.) chopped green chilies, drained

1 garlic clove, minced

Preparation

Puree red peppers in food processor or blender; drain again. Add remaining ingredients; mix until blended and refrigerate. Serve with assorted cut vegetables or pita wedges.

Citrus Salad with Ginger Yogurt

http://www.MealsMatter.org/recipes-meals/recipe/83922

1 pink grapefruit, peeled

2 large tangerines or minneolas, peeled

3 navel oranges

1/2 cup dried cranberries

2 tablespoons honey

1/4 teaspoon ground cinnamon

1 16- or 17.6-ounce container Greek yogurt

2/3 cup minced crystallized ginger

1/4 cup golden brown sugar

Additional dried cranberries

Preparation

1. Break grapefruit and tangerines into sections. Cut grapefruit sections into thirds; cut tangerine sections in half. Transfer grapefruit, tangerines, and all juices to deep serving bowl. Using small sharp knife, cut all peel and white pith from oranges. Slice oranges into 1/4-inch-thick rounds, then cut slices into quarters. Add oranges and all juices to same bowl. Mix in 1/2 cup dried cranberries, honey, and cinnamon. Cover and refrigerate at least 1 hour.

Mix yogurt and ginger in bowl.

Fruit and yogurt can be prepared 1 day ahead. Cover separately; chill.

Spoon yogurt atop fruit. Sprinkle with brown sugar and dried cranberries.

Roasted Garlic Ginger Sweet Potato Soup

http://www.MealsMatter.org/recipes-meals/recipe/22942

6 large sweet potatoes

1 tablespoons vegetable oil

One-half head garlic, about 5 unpeeled cloves

2 to 3 slices ginger

6 cups chicken broth or bouillon

1 to 2 cups water

Preparation

Preheat oven to 350 degrees Fahrenheit. Slice potatoes in half lengthwise. Rub cut surfaces with oil and place cut-side down on a baking sheet. Scatter unpeeled garlic cloves and ginger slices in centre of pan. Bake, uncovered, in center of oven until potatoes are very soft, from 45 to 60 minutes.

2. Scoop potato pulp from skins and place pulp in a food processor. Squeeze garlic cloves from peel right into processor. Add ginger. Whirl, adding broth as needed to produce a puree.

3. Spoon puree into a large saucepan. Stir in remaining broth and water, one cup at a time, until as thick as you like. Heat over medium-low, stirring frequently to prevent scorching, until hot.

4. Serve with dollops of sour cream.

Cook’s notes: Soup will keep well, covered and refrigerated for up to three days.

For more healthy meal planning made simple, go to www.mealsmatter.org

Dairy Council of California, MealsMatter.org.

There's nothing worse than being sick during the holidays. Healthy eating along with hand washing and cough covering can help keep your family from coming down with a cold. It's important to eat a variety of healthy foods from all food groups throughout the year and adding certain foods during cold and flu season can boost the body's immune system.

Yogurt and other cultured milk products with the "live active culture" seal contain probiotics, beneficial bacteria with immune-boosting benefits. Garlic boosts the immune system, increasing resistance to infection and stress. Citrus fruits contain vitamin C and chicken contains zinc, nutrients that play important roles in the proper functioning of the immune system.

Keep the flu at bay with a family meal of Simple Roast Chicken, Ginger Garlic Green Beans and Cherry Yogurt Parfaits. Rev up your immune systems all week long with recipes like Broiled Halibut with Tangy Yogurt Sauce, Roasted Red Pepper Yogurt Dip, Citrus Salad with Ginger Yogurt and Roasted Garlic Ginger Sweet Potato Soup.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

SIMPLE ROAST CHICKEN

1 small onion, peeled and quartered

3 cloves garlic, peeled and quartered

3 sprigs fresh tarragon

3 sprigs fresh thyme

1 5-pound chicken, giblets removed

2 tablespoons extra-virgin olive oil

1 teaspoon Kosher salt

One-half teaspoon freshly ground pepper

GINGER GARLIC GREEN BEANS

1 pound green beans, trimmed

3 garlic cloves

1 tablespoon soy sauce

1 tablespoon grated peeled ginger

2 teaspoons rice vinegar (not seasoned)

1 tablespoon vegetable oil

One-half teaspoon Asian sesame oil

1 1-2 teaspoons sesame seeds, toasted

CHERRY YOGURT PARFAITS

1 can cherry pie filling, divided

16 ounces vanilla yogurt, divided

1 cup graham cracker crumbs (about 16 squares), divided

FEATURED FAMILY MEAL

Simple Roast Chicken

http://www.MealsMatter.org/recipes-meals/recipe/62416

1 small onion, peeled and quartered

3 cloves garlic, peeled and quartered

3 sprigs fresh tarragon

3 sprigs fresh thyme

1 5-pound chicken, giblets removed

2 tablespoons extra-virgin olive oil

1 teaspoon Kosher salt

1/2 teaspoon freshly ground pepper

Preparation

Preheat oven to 375 degrees Fahrenheit.

Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down.

Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175 degrees Fahrenheit, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.

Ginger Garlic Green Beans

http://www.MealsMatter.org/recipes-meals/recipe/75120

1 pound green beans, trimmed

3 garlic cloves

1 tablespoon soy sauce

1 tablespoon grated peeled ginger

2 teaspoons rice vinegar (not seasoned)

1 tablespoon vegetable oil

1/2 teaspoon Asian sesame oil

1 1/2 teaspoon sesame seeds, toasted

Preparation

Cook beans in a 6-quart pot of boiling well-salted water, uncovered, until just tender, 6 to 7 minutes. Drain in a colander, then plunge into an ice bath to stop cooking. Drain beans and pat dry.

While beans cook, mince and mash garlic to a paste with a pinch of salt, then stir together with soy sauce, ginger, vinegar and oils in a large bowl.

Add beans and toss. Serve sprinkled with sesame seeds.

Cherry Yogurt Parfaits

http://www.MealsMatter.org/recipes-meals/recipe/7848

1 can cherry pie filling, divided

16 oz. vanilla yogurt, divided

1 cup graham cracker crumbs (about 16 squares), divided

Preparation

Combine 1 cup pie filling and one carton of yogurt; place about 2 tablespoons each in six parfait glasses. Top each with 1-2 tablespoons of the graham cracker crumbs, about 2 tablespoons pie filling and about 2 tablespoons yogurt. Divide remaining cracker crumbs and pie filling/yogurt mixture between parfait glasses.

Other Featured Recipes

Broiled Halibut with Tangy Yogurt Sauce

http://www.MealsMatter.org/recipes-meals/recipe/16471

2 cups plain low-fat or nonfat yogurt

1/4 cup lemon juice

1 clove large garlic, crushed

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 (6 oz.) halibut fillets

Preparation

1. Preheat broiler.

2. Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl; mix well.

3. Line a broiler pan with foil and place fish on top, skin side down. Spread half the yogurt sauce over fish fillets. Put fish four inches under broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden.

4. Serve warm with yogurt sauce on the side.

Roasted Red Pepper Yogurt Dip

http://www.MealsMatter.org/recipes-meals/recipe/14339

1 (12 oz.) jar roasted red peppers, drained

2 (8 oz.) containers lowfat plain yogurt

1 can (4 oz.) chopped green chilies, drained

1 garlic clove, minced

Preparation

Puree red peppers in food processor or blender; drain again. Add remaining ingredients; mix until blended and refrigerate. Serve with assorted cut vegetables or pita wedges.

Citrus Salad with Ginger Yogurt

http://www.MealsMatter.org/recipes-meals/recipe/83922

1 pink grapefruit, peeled

2 large tangerines or minneolas, peeled

3 navel oranges

1/2 cup dried cranberries

2 tablespoons honey

1/4 teaspoon ground cinnamon

1 16- or 17.6-ounce container Greek yogurt

2/3 cup minced crystallized ginger

1/4 cup golden brown sugar

Additional dried cranberries

Preparation

1. Break grapefruit and tangerines into sections. Cut grapefruit sections into thirds; cut tangerine sections in half. Transfer grapefruit, tangerines, and all juices to deep serving bowl. Using small sharp knife, cut all peel and white pith from oranges. Slice oranges into 1/4-inch-thick rounds, then cut slices into quarters. Add oranges and all juices to same bowl. Mix in 1/2 cup dried cranberries, honey, and cinnamon. Cover and refrigerate at least 1 hour.

Mix yogurt and ginger in bowl.

Fruit and yogurt can be prepared 1 day ahead. Cover separately; chill.

Spoon yogurt atop fruit. Sprinkle with brown sugar and dried cranberries.

Roasted Garlic Ginger Sweet Potato Soup

http://www.MealsMatter.org/recipes-meals/recipe/22942

6 large sweet potatoes

1 tablespoons vegetable oil

One-half head garlic, about 5 unpeeled cloves

2 to 3 slices ginger

6 cups chicken broth or bouillon

1 to 2 cups water

Preparation

Preheat oven to 350 degrees Fahrenheit. Slice potatoes in half lengthwise. Rub cut surfaces with oil and place cut-side down on a baking sheet. Scatter unpeeled garlic cloves and ginger slices in centre of pan. Bake, uncovered, in center of oven until potatoes are very soft, from 45 to 60 minutes.

2. Scoop potato pulp from skins and place pulp in a food processor. Squeeze garlic cloves from peel right into processor. Add ginger. Whirl, adding broth as needed to produce a puree.

3. Spoon puree into a large saucepan. Stir in remaining broth and water, one cup at a time, until as thick as you like. Heat over medium-low, stirring frequently to prevent scorching, until hot.

4. Serve with dollops of sour cream.

Cook's notes: Soup will keep well, covered and refrigerated for up to three days.

For more healthy meal planning made simple, go to www.mealsmatter.org

Dairy Council of California, MealsMatter.org.

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Focus on Fiber

Posted Dec 8, 2011

If, like many Americans, you have a stack of reading material in your bathroom, you might want to do some thinking about your diet.

Let me put it this way: If you have enough time in the john to read a magazine article, you probably don’t eat enough fiber.

Not only does fiber confer health benefits of its own, such as blood sugar and blood cholesterol control, but it also has beneficial effects on other aspects of your diet.

Push the fiber content of your diet up and you usually push down less desirable dietary components, such as saturated fat, added sugars and other refined carbohydrates.

There’s fiber in most foods of plant origin, including fruits, vegetables, whole grains, legumes, nuts and seeds. Some are particularly concentrated sources.

Beans such as pintos, garbanzos, black beans and navy beans, for example, contain a whopping 16 grams of dietary fiber per cup. That’s half the amount of fiber most adults need in a day.

Bran cereals can contain close to the same amount of fiber per cup. Focus on boosting your intake of these ingredients in your meals, and your fiber intake will rise as well.

Ways to bulk up

Here are some of the ways I like to do it — effortlessly and flavorfully, too:

Bean up. Not surprisingly, I add beans to a lot of my meals. Start with beans in your soup.

Go all the way and eat all-bean soups — black bean and navy bean soups, for example. Add garbanzos to salads, and eat more hummus and beans with rice.

Eat baked beans on toast and over baked potatoes. Fix big batches of bean salad — four bean and Southwestern black bean and corn are two of my favorites.

Spread the wheat bran around. Mix bran flake cereal and all-bran style breakfast cereals with other varieties. For example, mix bran cereals with other flake cereals, granola and Cheerios.

Use bran cereals to make bran muffins and cookies.

Double dose it. Double your portions of vegetables and salads with meals. Aim for eating at least two pieces of fresh fruit every day.

Pull those fiber foods to the center of the plate and push the portions up, up, up. At the same time, push to the edge foods with no fiber, including meats and dairy products.

Use them as minor ingredients in your meals, treating them like condiments rather than the main event.

Vary it with veggies. Stir spinach into lentil soup, and add steamed broccoli, cauliflower, and carrots into cooked whole grain pasta.

Add roasted peppers and onions to grilled sandwiches.

While you’re at it, drink plenty of fluids. (You’ll get some naturally in all those fruits and veggies you’re eating, too.)

Fiber up. Spend more time chewing and less time reading behind those closed doors.

Suzanne Havala Hobbs is a licensed, registered dietitian and clinical associate professor in the Departments of Health Policy and Management and Nutrition in the UNC Gillings School of Global Public Health. Send questions and comments to suzanne@onthetable.net.

To see more of The News & Observer, or to subscribe to the newspaper, go to http://www.newsobserver.com.

Copyright © 2011, The News & Observer, Raleigh, N.C.

If, like many Americans, you have a stack of reading material in your bathroom, you might want to do some thinking about your diet.

Let me put it this way: If you have enough time in the john to read a magazine article, you probably don't eat enough fiber.

Not only does fiber confer health benefits of its own, such as blood sugar and blood cholesterol control, but it also has beneficial effects on other aspects of your diet.

Push the fiber content of your diet up and you usually push down less desirable dietary components, such as saturated fat, added sugars and other refined carbohydrates.

There's fiber in most foods of plant origin, including fruits, vegetables, whole grains, legumes, nuts and seeds. Some are particularly concentrated sources.

Beans such as pintos, garbanzos, black beans and navy beans, for example, contain a whopping 16 grams of dietary fiber per cup. That's half the amount of fiber most adults need in a day.

Bran cereals can contain close to the same amount of fiber per cup. Focus on boosting your intake of these ingredients in your meals, and your fiber intake will rise as well.

Ways to bulk up

Here are some of the ways I like to do it -- effortlessly and flavorfully, too:

Bean up. Not surprisingly, I add beans to a lot of my meals. Start with beans in your soup.

Go all the way and eat all-bean soups -- black bean and navy bean soups, for example. Add garbanzos to salads, and eat more hummus and beans with rice.

Eat baked beans on toast and over baked potatoes. Fix big batches of bean salad -- four bean and Southwestern black bean and corn are two of my favorites.

Spread the wheat bran around. Mix bran flake cereal and all-bran style breakfast cereals with other varieties. For example, mix bran cereals with other flake cereals, granola and Cheerios.

Use bran cereals to make bran muffins and cookies.

Double dose it. Double your portions of vegetables and salads with meals. Aim for eating at least two pieces of fresh fruit every day.

Pull those fiber foods to the center of the plate and push the portions up, up, up. At the same time, push to the edge foods with no fiber, including meats and dairy products.

Use them as minor ingredients in your meals, treating them like condiments rather than the main event.

Vary it with veggies. Stir spinach into lentil soup, and add steamed broccoli, cauliflower, and carrots into cooked whole grain pasta.

Add roasted peppers and onions to grilled sandwiches.

While you're at it, drink plenty of fluids. (You'll get some naturally in all those fruits and veggies you're eating, too.)

Fiber up. Spend more time chewing and less time reading behind those closed doors.

Suzanne Havala Hobbs is a licensed, registered dietitian and clinical associate professor in the Departments of Health Policy and Management and Nutrition in the UNC Gillings School of Global Public Health. Send questions and comments to suzanne@onthetable.net.

To see more of The News & Observer, or to subscribe to the newspaper, go to http://www.newsobserver.com.

Copyright © 2011, The News & Observer, Raleigh, N.C.

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Tricks to Keep Halloween Treats in Check

Posted October 31, 2011

Offer apples to trick-or-treaters and risk having your house get egged – maybe even by your own kids.

But dentists and dietitians say you can still make Halloween reasonably healthy for little devils and witches without resorting to dracul-onian tactics, like no candy.

“This is such a big adventure for them – let them have it, obviously with some caveats,” said Dr. Rhea Haugseth, a dentist in Marietta, Ga., who’s president of the American Academy of Pediatric Dentistry

There are tricks for keeping Halloween fun without risking cavities and extra pounds, like handing out dark chocolate instead of chewy candies or even bribing kids with a toy in exchange for the Halloween loot. Some studies have suggested dark chocolate is good for the heart, and chewy candies stick to the teeth.

Just don’t go overboard on restrictions, says Cole Robbins, a Chicago 12-year-old and Halloween veteran.

“Halloween is the one day of the year where we kids just kind of break out and overload on candy,” he said.

To help prevent that kind of gorging, try to give children a healthy, filling meal before trick-or-treating, says Bethany Thayer, a spokeswoman for the American Dietetic Association who works at the Henry Ford Health System in Detroit.

Procrastinators, take heart. Thayer also recommends waiting until Halloween day before buying candy, so no one is tempted to indulge beforehand.

“I know people who have to go back to the store because they’ve completely gone through their candy” before Halloween, she said.

Haugseth suggests avoiding cavity-promoting treats like caramels that stick to the teeth, or lollipops that bathe teeth in a long sugary bath.

Also, having kids brush their teeth before trick-or-treating helps reduce plaque and bacteria, which interact with sugar to produce tooth-decaying acid, Haugseth said. Kids should also brush right after eating candy, she said.

Ronni Litz Julien, a Miami nutritionist whose patients include overweight and obese kids, says another trick for parents is to ask kids not to dip into their loot bags until they bring it all home. That’s for safety, so parents can toss any suspicious-looking candy, but it also can prevent an “eating frenzy.”

She suggests parents help sort through the loot, have kids select their 10 favorite pieces, and give the rest away. Offer the choice of eating all 10 pieces at once, or over 10 days. That gives them a sense of control, without feeling shortchanged, she said.

“You can’t deprive them. It’s Halloween, for God’s sake,” she said.

President Barack Obama joked this week on “The Tonight Show” that he’d warned his health-promoting wife that the White House would get egged if she gave trick-or-treaters fresh fruit and raisins instead of candy. During festivities on Saturday, the Obamas will hand out White House M&Ms, cookies and dried fruit as they did the past two years.

Dr. Janet Silverstein, a Gainesville, Fla. pediatrician and member of the American Academy of Pediatrics’ nutrition committee, says she doesn’t give out candy, offering fruit or pencils instead; so far her house is unscathed.

When her own children were young, Silverstein would buy their candy for a nickel a piece. She recommends that to her patients’ parents, too – though not necessarily her other solution – she used to eat her kids’ candy.

In some places, kids willing to give up their candy can make more than a nickel. About 1,500 dentists across the country have agreed this year to participate in a Halloween candy buyback organized by Operation Gratitude. The California-based group periodically sends care packages to U.S. troops overseas. Some dentists pay kids $1 per pound of Halloween candy; last year, the program brought in 250,000 pounds of candy, said Carolyn Blashek, founder of the Van Nuys, Calif.-based group.

Blashek said troops overseas appreciate it as a token of gratitude, and Halloween candy brings back lots of fond childhood memories. Some have given their candy to Afghan children, she noted. Entering your ZIP code on the group’s website, http://bit.ly/F1iSy will identify participating dentists.

Parents who plan to encourage giving up candy should be sure not to take it right away, says Brian Wansink, a Cornell University food behavior scientist and author of “Mindless Eating: Why We Eat More Than We Think.”

That’s because of a psychology principle called “the endowment effect.” It refers to kids feeling a sense of ownership and putting a high value on candy they haul in.

If you let them eat several pieces first, that feeling can fade and they won’t even feel hungry anymore. That’s the time to offer a trade, Wansink said.

He’s tried that trick with his own three daughters, aged 2, 4, and 6, and says “it works like a charm.” His girls eagerly give up the rest of their Halloween candy in exchange for a new trinket or other toy that won’t rot their teeth, he said.

Young kids aren’t really aware of how much they brought home, and when “they sort of count their booty, that’s probably the age where kids shouldn’t be trick or treating anymore,” he said.

American Academy of Pediatric Dentistry: http://www.aapd.org

American Dietetic Association: http://www.eatright.org—

AP Medical Writer Lindsey Tanner can be reached at http://www.twitter.com/LindseyTanner

Offer apples to trick-or-treaters and risk having your house get egged - maybe even by your own kids.

But dentists and dietitians say you can still make Halloween reasonably healthy for little devils and witches without resorting to dracul-onian tactics, like no candy.

"This is such a big adventure for them - let them have it, obviously with some caveats," said Dr. Rhea Haugseth, a dentist in Marietta, Ga., who's president of the American Academy of Pediatric Dentistry

There are tricks for keeping Halloween fun without risking cavities and extra pounds, like handing out dark chocolate instead of chewy candies or even bribing kids with a toy in exchange for the Halloween loot. Some studies have suggested dark chocolate is good for the heart, and chewy candies stick to the teeth.

Just don't go overboard on restrictions, says Cole Robbins, a Chicago 12-year-old and Halloween veteran.

"Halloween is the one day of the year where we kids just kind of break out and overload on candy," he said.

To help prevent that kind of gorging, try to give children a healthy, filling meal before trick-or-treating, says Bethany Thayer, a spokeswoman for the American Dietetic Association who works at the Henry Ford Health System in Detroit.

Procrastinators, take heart. Thayer also recommends waiting until Halloween day before buying candy, so no one is tempted to indulge beforehand.

"I know people who have to go back to the store because they've completely gone through their candy" before Halloween, she said.

Haugseth suggests avoiding cavity-promoting treats like caramels that stick to the teeth, or lollipops that bathe teeth in a long sugary bath.

Also, having kids brush their teeth before trick-or-treating helps reduce plaque and bacteria, which interact with sugar to produce tooth-decaying acid, Haugseth said. Kids should also brush right after eating candy, she said.

Ronni Litz Julien, a Miami nutritionist whose patients include overweight and obese kids, says another trick for parents is to ask kids not to dip into their loot bags until they bring it all home. That's for safety, so parents can toss any suspicious-looking candy, but it also can prevent an "eating frenzy."

She suggests parents help sort through the loot, have kids select their 10 favorite pieces, and give the rest away. Offer the choice of eating all 10 pieces at once, or over 10 days. That gives them a sense of control, without feeling shortchanged, she said.

"You can't deprive them. It's Halloween, for God's sake," she said.

President Barack Obama joked this week on "The Tonight Show" that he'd warned his health-promoting wife that the White House would get egged if she gave trick-or-treaters fresh fruit and raisins instead of candy. During festivities on Saturday, the Obamas will hand out White House M&Ms, cookies and dried fruit as they did the past two years.

Dr. Janet Silverstein, a Gainesville, Fla. pediatrician and member of the American Academy of Pediatrics' nutrition committee, says she doesn't give out candy, offering fruit or pencils instead; so far her house is unscathed.

When her own children were young, Silverstein would buy their candy for a nickel a piece. She recommends that to her patients' parents, too - though not necessarily her other solution - she used to eat her kids' candy.

In some places, kids willing to give up their candy can make more than a nickel. About 1,500 dentists across the country have agreed this year to participate in a Halloween candy buyback organized by Operation Gratitude. The California-based group periodically sends care packages to U.S. troops overseas. Some dentists pay kids $1 per pound of Halloween candy; last year, the program brought in 250,000 pounds of candy, said Carolyn Blashek, founder of the Van Nuys, Calif.-based group.

Blashek said troops overseas appreciate it as a token of gratitude, and Halloween candy brings back lots of fond childhood memories. Some have given their candy to Afghan children, she noted. Entering your ZIP code on the group's website, http://bit.ly/F1iSy will identify participating dentists.

Parents who plan to encourage giving up candy should be sure not to take it right away, says Brian Wansink, a Cornell University food behavior scientist and author of "Mindless Eating: Why We Eat More Than We Think."

That's because of a psychology principle called "the endowment effect." It refers to kids feeling a sense of ownership and putting a high value on candy they haul in.

If you let them eat several pieces first, that feeling can fade and they won't even feel hungry anymore. That's the time to offer a trade, Wansink said.

He's tried that trick with his own three daughters, aged 2, 4, and 6, and says "it works like a charm." His girls eagerly give up the rest of their Halloween candy in exchange for a new trinket or other toy that won't rot their teeth, he said.

Young kids aren't really aware of how much they brought home, and when "they sort of count their booty, that's probably the age where kids shouldn't be trick or treating anymore," he said.

American Academy of Pediatric Dentistry: http://www.aapd.org

American Dietetic Association: http://www.eatright.org---

AP Medical Writer Lindsey Tanner can be reached at http://www.twitter.com/LindseyTanner

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Sleep Vital to Good Health

Posted Sept 29, 2011

We all know people who say they can get by with little or no sleep, folks who can burn the midnight oil, then wake early raring to go.

We hate those people.

Most people, however, need between seven and nine hours daily to refresh their minds and bodies – and most people don’t get it. This lack of sleep muddles their thinking, raises their irritability levels, diminishes their joy and turns a happy face into a tired, lined one. (If you’re one of the people who can get by with less sleep – actress Betty White says she needs only four hours a night – you’re in just 5 percent of the population.)

Remember, the name of the fairy-tale character is Sleeping Beauty, not Tossing and Turning Beauty.

Ronald Kotler of Pennsylvania Hospital is a sleep specialist. But he’s not just anyone’s sleep specialist – he’s Oprah Winfrey’s.

Kotler’s road from his office at 7th and Spruce streets in Philadelphia to Winfrey’s Chicago studio in May started a few years ago in the green room of “Good Morning America,” where he met Winfrey’s fitness guru Bob Greene. Kotler gave Greene a copy of his book, “365 Ways to Get a Good Night’s Sleep,” and a few months later got a call from Greene to write the sleep section of Greene’s new book, “20 Years Younger,” which attempts to build a healthier, “younger” you through exercise, nutrition, skin care and good, reinvigorating sleep.

Medically speaking, Kotler is a pulmonologist who specializes in treating apnea, a potentially dangerous condition in which people stop breathing while they sleep.

“Your muscles relax when you sleep,” Kotler said, “but if your airway muscles relax too much, you get an apnea.”

In a chicken-egg health problem related to sleep, obesity can lead to apnea and poor sleeping can in return lead to obesity.

“(The protein hormone) leptin suppresses appetite,” Kotler said, “and sleep deprivation leads to decreased synthesis of leptin.

“Some patients lose weight just by treating the apnea.”

But Kotler’s sleep practice goes well beyond apnea. His decades of research and state-of-the-art sleep center, which monitors patients whose lack of sleep is adversely affecting their health, have made him an expert on all sleep matters.

“A lot of people have sleep problems and don’t realize there’s help,” Kotler said.

The doctor said the key to getting a good night’s sleep is to “go to bed the same time and get up the same time.”

He’s a fan of the 20-minute power nap, but said longer naps can interfere with healthy snoozing.

“The nap can be energizing,” he said, “but it is not a substitute for night sleep.”

“All of us have a dip in our circadian rhythms from 3-6 p.m.,” he said, referring to the post-lunch afternoon malaise many experience, and that afternoon sleep debt can be masked with activity or caffeine (activity is healthier and won’t make you restless at night). “Often on the weekend, when you have less activity, you’re also masking that sleep debt.”

You can’t, by the way, pay off sleep debt by sleeping more.

Many senior citizens have accumulated decades of sleep debt and although they say they need less sleep, Kotler disagrees.

“They just get less sleep,” he said. “You sleep less as you get older because you’re more susceptible to internal (bathroom trips, aches and pains) and external disturbances.”

Stress can also play a role in hindering a refreshing rest.

“A lot of things that happen to us during the day carry over into sleep,” he said. A bad day at work can easily turn into a bad night’s sleep, with the cycle repeating daily.

If your sleep is constantly interrupted around 3 a.m., you may want to see a doctor – possibly a psychiatrist.

Kotler said “3 a.m. wakening is a classic early sign of depression, although we don’t know why.”

But sleeping pills, in moderation, can help.

“The stigma attached to sleeping pills has changed,” the sleep doctor said. “They’re very good for short-term use following a traumatic event. You don’t want a short-term sleeping problem to become a long-term sleeping problem.”

But long-term sleeping pill use is not an answer and can mask a deadly problem such as apnea because narcotics dull the brain’s ability to realize you’re not breathing.

That can lead to the big sleep, which we’re all trying to avoid.

We all know people who say they can get by with little or no sleep, folks who can burn the midnight oil, then wake early raring to go.

We hate those people.

Most people, however, need between seven and nine hours daily to refresh their minds and bodies - and most people don't get it. This lack of sleep muddles their thinking, raises their irritability levels, diminishes their joy and turns a happy face into a tired, lined one. (If you're one of the people who can get by with less sleep - actress Betty White says she needs only four hours a night - you're in just 5 percent of the population.)

Remember, the name of the fairy-tale character is Sleeping Beauty, not Tossing and Turning Beauty.

Ronald Kotler of Pennsylvania Hospital is a sleep specialist. But he's not just anyone's sleep specialist - he's Oprah Winfrey's.

Kotler's road from his office at 7th and Spruce streets in Philadelphia to Winfrey's Chicago studio in May started a few years ago in the green room of "Good Morning America," where he met Winfrey's fitness guru Bob Greene. Kotler gave Greene a copy of his book, "365 Ways to Get a Good Night's Sleep," and a few months later got a call from Greene to write the sleep section of Greene's new book, "20 Years Younger," which attempts to build a healthier, "younger" you through exercise, nutrition, skin care and good, reinvigorating sleep.

Medically speaking, Kotler is a pulmonologist who specializes in treating apnea, a potentially dangerous condition in which people stop breathing while they sleep.

"Your muscles relax when you sleep," Kotler said, "but if your airway muscles relax too much, you get an apnea."

In a chicken-egg health problem related to sleep, obesity can lead to apnea and poor sleeping can in return lead to obesity.

"(The protein hormone) leptin suppresses appetite," Kotler said, "and sleep deprivation leads to decreased synthesis of leptin.

"Some patients lose weight just by treating the apnea."

But Kotler's sleep practice goes well beyond apnea. His decades of research and state-of-the-art sleep center, which monitors patients whose lack of sleep is adversely affecting their health, have made him an expert on all sleep matters.

"A lot of people have sleep problems and don't realize there's help," Kotler said.

The doctor said the key to getting a good night's sleep is to "go to bed the same time and get up the same time."

He's a fan of the 20-minute power nap, but said longer naps can interfere with healthy snoozing.

"The nap can be energizing," he said, "but it is not a substitute for night sleep."

"All of us have a dip in our circadian rhythms from 3-6 p.m.," he said, referring to the post-lunch afternoon malaise many experience, and that afternoon sleep debt can be masked with activity or caffeine (activity is healthier and won't make you restless at night). "Often on the weekend, when you have less activity, you're also masking that sleep debt."

You can't, by the way, pay off sleep debt by sleeping more.

Many senior citizens have accumulated decades of sleep debt and although they say they need less sleep, Kotler disagrees.

"They just get less sleep," he said. "You sleep less as you get older because you're more susceptible to internal (bathroom trips, aches and pains) and external disturbances."

Stress can also play a role in hindering a refreshing rest.

"A lot of things that happen to us during the day carry over into sleep," he said. A bad day at work can easily turn into a bad night's sleep, with the cycle repeating daily.

If your sleep is constantly interrupted around 3 a.m., you may want to see a doctor - possibly a psychiatrist.

Kotler said "3 a.m. wakening is a classic early sign of depression, although we don't know why."

But sleeping pills, in moderation, can help.

"The stigma attached to sleeping pills has changed," the sleep doctor said. "They're very good for short-term use following a traumatic event. You don't want a short-term sleeping problem to become a long-term sleeping problem."

But long-term sleeping pill use is not an answer and can mask a deadly problem such as apnea because narcotics dull the brain's ability to realize you're not breathing.

That can lead to the big sleep, which we're all trying to avoid.

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All About Herbs

Posted Sept 4, 2011

There’s just something about being able to reach down during a cookout and pick some fresh herbs to throw on the grill with your food that’s appealing. Making this a reality is relatively easy and aesthetically pleasing. And it can be fun too.

That’s the idea behind “Herbs! Creative Herb Garden Themes and Projects” by Judy Lowe (Cool Springs Press, $19.95). The comprehensive book combines more than 40 herb garden theme ideas with useful facts about herbs, including care tips, uses, nutritional facts and their histories.

Lowe, the author of 10 other gardening books, was initially hesitant when her publisher asked her to write an herb book.

“There were so many books already on herbs, so I didn’t imagine the world would need another one,” Lowe said. “So I thought about how I could make it different.”

She remembered how much her two sons loved her pizza themed garden when they were young, picking basil and oregano for their slices. So she decided to write about herb garden themes.

“You can be real simple with it or fairly elaborate with it,” Lowe said.

For example, the pizza garden can be a corner of the yard dedicated to herbs for pizza toppings and sauces or it can be a round gardening masterpiece divided into herb “slices” to resemble a pizza.

Herb gardens also can be specific to the type of cooking most often done at home, whether it’s Italian, French, Thai or Indian.

Gardens can be Shakespeare themed, including only those herbs mentioned in the Bard’s literary works. Specific herbs also can attract butterflies, bees or hummingbirds for a garden full of life. Lowe even proposes a “Harry Potter” themed garden, filled with herbs historically thought to have magical powers.

“Herbs are useful,” Lowe said. “They taste good. They smell good. They look good in most cases.”

They’re no longer just a garnish on restaurant plates, she said. “You can add such wonderful individual flavor to your food with herbs,” she said.

Those who aren’t familiar with herbs are sometimes hesitant to grow something they are not sure will taste good, so they don’t grow herbs at all, Lowe said. But the beauty of some herbs – like the “cute little purple blooms” of chives – makes growing them simply for their looks a good idea too, she said. Planting for beauty can be a backup plan in case an herb’s taste doesn’t go over well with the family.

Lowe also mentions some atypical uses for herbs, such as using them in baths and for jellies or adding rosemary to baby shampoo to naturally enhance hair.

“It sounds kind of weird, but it works,” Lowe said.

Herb gardens also are affordable, especially if grown from seeds, so Lowe says buying many different kinds and seeing which ones work is another solution for those who are uncertain about which herbs to grow.

Lowe also offers tips for those who have only recently discovered herb gardens, such as how to preserve herbs for year-round use and which herbs to pair with which foods. (Basil goes well with tomatoes, chicken and salads.)

And flavor doesn’t just have to come from placing the herbs directly on the food. Lowe said she likes to throw them on coals while she’s grilling, so the herbs’ scent can waft up to flavor the food on the grill.

Even people without green thumbs can feel safe growing herbs, Lowe said. “Herbs are among the easiest edible plants to care for,” she said.

Because Lowe has lived and gardened in many different places – from Massachusetts to Virginia to Europe – she advises readers on the best types of climates for specific herbs.

Lowe, who now lives in South Carolina, likes to experiment when she gardens, trying new approaches to growing plants.

“And sometimes I’m successful and sometimes I’m not,” Lowe said. “And in both cases, I learn. And that experience can help someone else.”

Author Judy Lowe often offers gardening tips and answers questions on her Twitter page, @JudyDigginit, which has more than 3,000 followers. But Twitter does have its limitations. “Someone asked me for my favorite herb recipe and you can’t do that in 140 characters,” she said.

She also manages the Christian Science Monitor’s gardening website, called “Diggin’ It,” and has her own gardening blog, herbthemegardens.com.

© 2011, McClatchy-Tribune Information Services.

There's just something about being able to reach down during a cookout and pick some fresh herbs to throw on the grill with your food that's appealing. Making this a reality is relatively easy and aesthetically pleasing. And it can be fun too.

That's the idea behind "Herbs! Creative Herb Garden Themes and Projects" by Judy Lowe (Cool Springs Press, $19.95). The comprehensive book combines more than 40 herb garden theme ideas with useful facts about herbs, including care tips, uses, nutritional facts and their histories.

Lowe, the author of 10 other gardening books, was initially hesitant when her publisher asked her to write an herb book.

"There were so many books already on herbs, so I didn't imagine the world would need another one," Lowe said. "So I thought about how I could make it different."

She remembered how much her two sons loved her pizza themed garden when they were young, picking basil and oregano for their slices. So she decided to write about herb garden themes.

"You can be real simple with it or fairly elaborate with it," Lowe said.

For example, the pizza garden can be a corner of the yard dedicated to herbs for pizza toppings and sauces or it can be a round gardening masterpiece divided into herb "slices" to resemble a pizza.

Herb gardens also can be specific to the type of cooking most often done at home, whether it's Italian, French, Thai or Indian.

Gardens can be Shakespeare themed, including only those herbs mentioned in the Bard's literary works. Specific herbs also can attract butterflies, bees or hummingbirds for a garden full of life. Lowe even proposes a "Harry Potter" themed garden, filled with herbs historically thought to have magical powers.

"Herbs are useful," Lowe said. "They taste good. They smell good. They look good in most cases."

They're no longer just a garnish on restaurant plates, she said. "You can add such wonderful individual flavor to your food with herbs," she said.

Those who aren't familiar with herbs are sometimes hesitant to grow something they are not sure will taste good, so they don't grow herbs at all, Lowe said. But the beauty of some herbs - like the "cute little purple blooms" of chives - makes growing them simply for their looks a good idea too, she said. Planting for beauty can be a backup plan in case an herb's taste doesn't go over well with the family.

Lowe also mentions some atypical uses for herbs, such as using them in baths and for jellies or adding rosemary to baby shampoo to naturally enhance hair.

"It sounds kind of weird, but it works," Lowe said.

Herb gardens also are affordable, especially if grown from seeds, so Lowe says buying many different kinds and seeing which ones work is another solution for those who are uncertain about which herbs to grow.

Lowe also offers tips for those who have only recently discovered herb gardens, such as how to preserve herbs for year-round use and which herbs to pair with which foods. (Basil goes well with tomatoes, chicken and salads.)

And flavor doesn't just have to come from placing the herbs directly on the food. Lowe said she likes to throw them on coals while she's grilling, so the herbs' scent can waft up to flavor the food on the grill.

Even people without green thumbs can feel safe growing herbs, Lowe said. "Herbs are among the easiest edible plants to care for," she said.

Because Lowe has lived and gardened in many different places - from Massachusetts to Virginia to Europe - she advises readers on the best types of climates for specific herbs.

Lowe, who now lives in South Carolina, likes to experiment when she gardens, trying new approaches to growing plants.

"And sometimes I'm successful and sometimes I'm not," Lowe said. "And in both cases, I learn. And that experience can help someone else."

Author Judy Lowe often offers gardening tips and answers questions on her Twitter page, @JudyDigginit, which has more than 3,000 followers. But Twitter does have its limitations. "Someone asked me for my favorite herb recipe and you can't do that in 140 characters," she said.

She also manages the Christian Science Monitor's gardening website, called "Diggin' It," and has her own gardening blog, herbthemegardens.com.

© 2011, McClatchy-Tribune Information Services.

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Tomato Tips to Preserve the Summer Bounty

Posted Aug 8, 2011

Lillian Smith is ready for a bountiful crop of summer tomatoes.

Right now, her harvest looks a long way off, with only some pale green globes forming on the vines. But she has 25 tomato plants growing in her Rio Linda, Calif., backyard, enough to keep her family in canned tomatoes through the winter. Plus her homegrown tomatoes will go into sauces, juices, soups and chutneys. Smith may dehydrate some tomatoes, too.

Smith has the answer for any gardener/cook looking for ways to tackle that familiar dilemma: too many tomatoes.

Almost a lost art, canning has come back in style as more people get into vegetable gardening. The interest in farmers markets and pick-your-own farms also fuels this trend as consumers want to preserve their own food.

“Starting two years ago, we saw many more people coming to our classes,” said Smith, a University of California Cooperative Extension Master Food Preserver, who teaches canning and other preservation techniques. “We saw attendance double, even triple or more. When we used to get 10 people, now we get 30 or 40 in a class.”

“The food safety issue and economics; that’s driving the interest in canning,” she said. People want to know how to do it themselves.”

Smith experiments with different ways to keep her crop. Last summer, she tried pressure canning. She also made tomato leather. She’s always perfecting her techniques.

“I grew up watching my mom do it,” Smith said. “I took some food classes in college and bought the 1970s version of the USDA guide. I did a little canning on my own.”

A dozen years ago, Smith became a Master Food Preserver, passing the rigorous certifcation needed to earn that title.

Since her days as mother’s helper, Smith discovered a lot has changed in the approach to processing tomatoes, she said.

“Acidity; there’s a lot more emphasis on how important that is to food safety,” she explained. “Food needs to be processed a lot longer, too. That’s why it’s important to use up-to-date, reliable recipes.”

The Master Food Preservers handle all sorts of fruit and vegetables, but processing tomatoes is always the No. 1 request.

“Tomatoes are the biggest canned item,” Smith said. “People have an abundance of tomatoes and they wonder: What do I do now?”

As an alternative to canning, freezing works well, too, with tomatoes and tomato-based products such as pasta sauce.

But, as Smith added, “You only have so much freezer space.”

TOMATO TIPS

In preparation for the harvest to come, here are some basics to remember about processing tomatoes:

Picking the right tomato: Choose tomatoes that are ripe but still firm with good color and preferably with unblemished skin. They should feel heavy for their size. Round, uniform tomatoes are easier to process than crinkled varieties.

Average yield: Three pounds of fresh tomatoes are enough to produce one quart of canned tomatoes. A bushel (53 pounds) will yield 15 to 20 quarts of crushed tomatoes or 10 quarts of tomato juice.

Nutrition: Tomatoes retain most of their vitamins when canned. One cup of raw diced tomatoes has about 32 calories. Tomatoes are high in vitamins A and C as well as antioxidants. In particular, tomatoes are very high in lycopene, which helps repair cell damage and protect the body against cancer.

How to peel a tomato: The easiest method uses boiling water. First, score the tomato with an “X” opposite the stem end. Immerse the fruit in boiling water for 15 seconds or until the skin begins to crack. Lift out with a slotted spoon, then plunge the tomato into ice water. The skin will then slip right off in your hand.

Master Food Preserver Lillian Smith suggests freezing small tomatoes, up to 2 inches in diameter. When ready to use, remove the frozen tomato from the freezer and run under warm water. The skin will crack and slip off.

Acidity: Many modern, heirloom and yellow tomatoes have very low acid. That makes them sweeter, but also creates potential for bacteria growth in processing. For food safety, tomatoes needed to be acidified during canning. It also preserves the tomatoes’ red color.

Add 1 tablespoon bottled (not fresh) lemon juice per pint. Bottled lemon juice is used because its acidity is consistent.

Citric acid, available in supermarket baking sections, can be used instead. Use 1/4 teaspoon per pint, 1/2 teaspoon per quart.

No aluminum: Because the acidity in tomatoes reacts with aluminum, use stainless steel or enamel cookware when working with tomatoes.

How long to process: Canned tomatoes are usually processed in a hot-water bath,which means the jars are boiled with the food inside. (That creates a vacuum that “seals” the jar and keeps bacteria out.) But the processing time varies depending on several factors. Were the tomatoes packed into the jars raw or hot? Were the jars topped off with water or tomato juice?

“That’s why it’s so important to follow a reliable recipe,” Smith said. “I always go back and re-read the directions.”

Tomatoes raw-packed with juice take 85 minutes for pints or quarts. Hot-packed crushed tomatoes with no added liquid take 35 minutes to process.

To hot pack: Use a large kettle on medium heat. Start with a few tomatoes and keep adding more fruit as the pot heats up. Once all the tomatoes are in the pot, bring to a boil for five minutes. Then fill the jars, leaving 1/2-inch head space (room for the tomatoes to expand during processing).

To raw pack: Sterilize jars. In the bottom of each jar, put bottled lemon juice (1 tablespoon for pint jars, 2 tablespoons for quarts). Then add tomatoes. They can be crushed, diced or whole. If packing whole, squeeze the peeled tomatoes into the jar. Use a spoon to squeeze out air bubbles. Add more juice from the tomatoes or water to cover the fruit and fill the jars, leaving a 1/2-inch head space.

Tomato juice: Wash and core 6 pounds very ripe tomatoes. Simmer in a large kettle for 20 minutes until very soft. Put through a food mill or sieve. Let stand in a bowl until the light watery liquid rises to the top; discard that top layer and save the rest. Makes about 1 quart juice.

Resources

www.pickyourown.org: Besides offering locations of pick-your-own tomato farms, this website has a wealth of tomato recipes and tips.

Master Food Preservers: Part of the UC Cooperative Extension, these local experts are here to help and answer questions. Click on http://cesacramento.ucdavis.edu or call (916) 875-6913.

National Center for Home Food Preservation: Based at the University of Georgia, this center sets the standards, backed by the USDA. Find many recipes and tips at www.uga.edu/nchfp.

Ball Canning: With 125 years of experience, the canning experts have put many recipes and tips online at www.freshpreserving.com.

RECIPES

TOMATO CHUTNEY

Prep time: 30 minutes plus processing time

Cook time: 2 hours

Makes 3 pints

The natural pectin from the apples in this recipe helps firm up the chutney. When made with green tomatoes, it’s a traditional early American relish. With any color tomato, it makes a good accompaniment to grilled chicken or pork. Adapted from “The Classic Vegetable Cookbook” by Ruth Spear (Harper and Row, 1985).

INGREDIENTS

5 pounds ripe tomatoes, cored and sliced (peel can stay on)

2 tart apples, peeled, cored and finely chopped

2 large onions, sliced

1 cup brown sugar, firmly packed

1/2 cup raisins

1 cup white wine vinegar

1 teaspoon salt or to taste

2 chopped fresh chilies or 1/2 teaspoon cayenne

3 tablespoons mustard seed

2 tablespoons fresh ginger, minced

INSTRUCTIONS

Combine all ingredients in a large enamel or stainless steel kettle. Cover and bring to a boil. Uncover and reduce heat to a simmer. Cook for about 2 hours, stirring often, until mixture has thickened.

Ladle into sterilized jars, leaving 1/2-inch head space; wipe rims and seal tightly. Process in a hot water bath for 15 minutes. Cool and check seals. Store in a cool dark place for at least three weeks before using to allow flavors to mellow.

BASIC PASTA SAUCE

Prep time: 15 minutes

Cook time: 45 minutes

Makes 1 quart

Italian master Marcella Hazan offers many variations on tomato sauce for pasta in her “Essentials of Classic Italian Cooking” (Knopf, 1992).This adaptation of her all-purpose pasta sauce can be multiplied to fit the crop of tomatoes on hand. It freezes well and can also be canned.

INGREDIENTS

2 pounds fresh, ripe tomatoes, peeled and cored

2/3 cup chopped carrots

2/3 cup chopped celery

2/3 cup chopped onion

Salt to taste

1/3 cup extra virgin olive oil

INSTRUCTIONS

Chop tomatoes, retaining their juice. Put in a large saucepan. Add carrots, celery, onions and a little salt (about a half teaspoon). Cook uncovered over medium heat at a slow, steady simmer for 30 minutes, stirring occasionally with a wooden spoon.

Add olive oil, raise the heat slightly to a somewhat stronger simmer, and stir occasionally while reducing the tomatoes to pulp, mashing them with the back of the spoon. Cook for 15 minutes, then adjust seasoning, adding more salt if desired.

Variations: Add 2 teaspoons fresh marjoram or rosemary (or 1 teaspoon dried marjoram or rosemary) in final 5 minutes of simmering.

RANGE FIRE SALSA

Prep time: 45 minutes, plus processing time

Cook time: 2 hours

Makes 7 pints

In reworking their mammoth cookbook of reader and magazine recipes, the editors of Sunset magazine came up with lots of advice for preserving a bountiful crop. This salsa recipe came from Sunset reader Gayle Stover of Idaho. Adapted from “The Sunset Cookbook” (Oxmoor House, 2010).

INGREDIENTS

71/4 pounds ripe tomatoes, peeled

21/3 pounds bell peppers, green and/or yellow

33/4 pounds onions

5 jalapeno chilies (about 3 ounces)

11/4 cups cider vinegar

1/4 cup fresh lemon juice

2 tablespoons minced garlic

2 tablespoons salt

1 tablespoon red chili flakes

11/2 teaspoons ground black pepper

11/2 teaspoons ground cumin

INSTRUCTIONS

Core and coarsely chop tomatoes. You should have enough for 3 quarts including juice. Stem, seed and coarsely chop bell peppers (enough for 6 cups). Peel and chop onions (enough for 6 cups). Stem and mince jalapenos (remove seeds if you prefer).

In a large kettle, combine tomatoes, bell peppers, onions, jalapenos, vinegar, lemon juice, garlic, salt, chili flakes, pepper and cumin. Bring to a boil over high heat. Reduce heat to medium and cook, stirring often, for 1 hour. Keep cooking over medium heat and stirring until reduced by half, up to an hour more.

Fill sterilized jars, leaving a 1/2-inch headspace. Wipe rims and seal tightly. Process jar for 15 minutes in hot-water bath. Cool, check seals and store in cool, dark place.

PICKLED GREEN CHERRY TOMATOES

Prep time: 30 minutes plus 10 minutes processing time

Cook time: 5 minutes

Makes 6 pints

Recipe from “Tart and Sweet,” by Kelly Geary and Jessie Knadler (Rodale, $24.99, 226 pages).

INGREDIENTS

4 cups white vinegar

2 cups water

1/4 cup sugar

2tablespoons kosher salt

2 quarts green cherry tomatoes

Per jar:

2 cloves garlic

1 tablespoon minced shallot

2 dill heads

2 teaspoons yellow mustard seed

1 teaspoon brown mustard seed

1 teaspoon coriander seed

1/2 teaspoon black peppercorns

1/4 teaspoon celery seed

INSTRUCTIONS

Bring the vinegar, water, sugar and salt to a boil in a medium nonreactive pot. Stir to dissolved the sugar and salt.

Place garlic, shallot, dill and spices in each hot jar. Pack jars with tomatoes, being careful not to bruise them.

Pour boiled brine over the tomatoes, leaving 1/2 inch headspace and making sure the tomatoes are well covered in liquid. Check for air bubbles, wipe the rims and seal. Process for 10 minutes, adjusting for elevation.

Lillian Smith is ready for a bountiful crop of summer tomatoes.

Right now, her harvest looks a long way off, with only some pale green globes forming on the vines. But she has 25 tomato plants growing in her Rio Linda, Calif., backyard, enough to keep her family in canned tomatoes through the winter. Plus her homegrown tomatoes will go into sauces, juices, soups and chutneys. Smith may dehydrate some tomatoes, too.

Smith has the answer for any gardener/cook looking for ways to tackle that familiar dilemma: too many tomatoes.

Almost a lost art, canning has come back in style as more people get into vegetable gardening. The interest in farmers markets and pick-your-own farms also fuels this trend as consumers want to preserve their own food.

"Starting two years ago, we saw many more people coming to our classes," said Smith, a University of California Cooperative Extension Master Food Preserver, who teaches canning and other preservation techniques. "We saw attendance double, even triple or more. When we used to get 10 people, now we get 30 or 40 in a class."

"The food safety issue and economics; that's driving the interest in canning," she said. People want to know how to do it themselves."

Smith experiments with different ways to keep her crop. Last summer, she tried pressure canning. She also made tomato leather. She's always perfecting her techniques.

"I grew up watching my mom do it," Smith said. "I took some food classes in college and bought the 1970s version of the USDA guide. I did a little canning on my own."

A dozen years ago, Smith became a Master Food Preserver, passing the rigorous certifcation needed to earn that title.

Since her days as mother's helper, Smith discovered a lot has changed in the approach to processing tomatoes, she said.

"Acidity; there's a lot more emphasis on how important that is to food safety," she explained. "Food needs to be processed a lot longer, too. That's why it's important to use up-to-date, reliable recipes."

The Master Food Preservers handle all sorts of fruit and vegetables, but processing tomatoes is always the No. 1 request.

"Tomatoes are the biggest canned item," Smith said. "People have an abundance of tomatoes and they wonder: What do I do now?"

As an alternative to canning, freezing works well, too, with tomatoes and tomato-based products such as pasta sauce.

But, as Smith added, "You only have so much freezer space."

---

TOMATO TIPS

In preparation for the harvest to come, here are some basics to remember about processing tomatoes:

Picking the right tomato: Choose tomatoes that are ripe but still firm with good color and preferably with unblemished skin. They should feel heavy for their size. Round, uniform tomatoes are easier to process than crinkled varieties.

Average yield: Three pounds of fresh tomatoes are enough to produce one quart of canned tomatoes. A bushel (53 pounds) will yield 15 to 20 quarts of crushed tomatoes or 10 quarts of tomato juice.

Nutrition: Tomatoes retain most of their vitamins when canned. One cup of raw diced tomatoes has about 32 calories. Tomatoes are high in vitamins A and C as well as antioxidants. In particular, tomatoes are very high in lycopene, which helps repair cell damage and protect the body against cancer.

How to peel a tomato: The easiest method uses boiling water. First, score the tomato with an "X" opposite the stem end. Immerse the fruit in boiling water for 15 seconds or until the skin begins to crack. Lift out with a slotted spoon, then plunge the tomato into ice water. The skin will then slip right off in your hand.

Master Food Preserver Lillian Smith suggests freezing small tomatoes, up to 2 inches in diameter. When ready to use, remove the frozen tomato from the freezer and run under warm water. The skin will crack and slip off.

Acidity: Many modern, heirloom and yellow tomatoes have very low acid. That makes them sweeter, but also creates potential for bacteria growth in processing. For food safety, tomatoes needed to be acidified during canning. It also preserves the tomatoes' red color.

Add 1 tablespoon bottled (not fresh) lemon juice per pint. Bottled lemon juice is used because its acidity is consistent.

Citric acid, available in supermarket baking sections, can be used instead. Use 1/4 teaspoon per pint, 1/2 teaspoon per quart.

No aluminum: Because the acidity in tomatoes reacts with aluminum, use stainless steel or enamel cookware when working with tomatoes.

How long to process: Canned tomatoes are usually processed in a hot-water bath,which means the jars are boiled with the food inside. (That creates a vacuum that "seals" the jar and keeps bacteria out.) But the processing time varies depending on several factors. Were the tomatoes packed into the jars raw or hot? Were the jars topped off with water or tomato juice?

"That's why it's so important to follow a reliable recipe," Smith said. "I always go back and re-read the directions."

Tomatoes raw-packed with juice take 85 minutes for pints or quarts. Hot-packed crushed tomatoes with no added liquid take 35 minutes to process.

To hot pack: Use a large kettle on medium heat. Start with a few tomatoes and keep adding more fruit as the pot heats up. Once all the tomatoes are in the pot, bring to a boil for five minutes. Then fill the jars, leaving 1/2-inch head space (room for the tomatoes to expand during processing).

To raw pack: Sterilize jars. In the bottom of each jar, put bottled lemon juice (1 tablespoon for pint jars, 2 tablespoons for quarts). Then add tomatoes. They can be crushed, diced or whole. If packing whole, squeeze the peeled tomatoes into the jar. Use a spoon to squeeze out air bubbles. Add more juice from the tomatoes or water to cover the fruit and fill the jars, leaving a 1/2-inch head space.

Tomato juice: Wash and core 6 pounds very ripe tomatoes. Simmer in a large kettle for 20 minutes until very soft. Put through a food mill or sieve. Let stand in a bowl until the light watery liquid rises to the top; discard that top layer and save the rest. Makes about 1 quart juice.

Resources

www.pickyourown.org: Besides offering locations of pick-your-own tomato farms, this website has a wealth of tomato recipes and tips.

Master Food Preservers: Part of the UC Cooperative Extension, these local experts are here to help and answer questions. Click on http://cesacramento.ucdavis.edu or call (916) 875-6913.

National Center for Home Food Preservation: Based at the University of Georgia, this center sets the standards, backed by the USDA. Find many recipes and tips at www.uga.edu/nchfp.

Ball Canning: With 125 years of experience, the canning experts have put many recipes and tips online at www.freshpreserving.com.

---

RECIPES

TOMATO CHUTNEY

Prep time: 30 minutes plus processing time

Cook time: 2 hours

Makes 3 pints

The natural pectin from the apples in this recipe helps firm up the chutney. When made with green tomatoes, it's a traditional early American relish. With any color tomato, it makes a good accompaniment to grilled chicken or pork. Adapted from "The Classic Vegetable Cookbook" by Ruth Spear (Harper and Row, 1985).

INGREDIENTS

5 pounds ripe tomatoes, cored and sliced (peel can stay on)

2 tart apples, peeled, cored and finely chopped

2 large onions, sliced

1 cup brown sugar, firmly packed

1/2 cup raisins

1 cup white wine vinegar

1 teaspoon salt or to taste

2 chopped fresh chilies or 1/2 teaspoon cayenne

3 tablespoons mustard seed

2 tablespoons fresh ginger, minced

INSTRUCTIONS

Combine all ingredients in a large enamel or stainless steel kettle. Cover and bring to a boil. Uncover and reduce heat to a simmer. Cook for about 2 hours, stirring often, until mixture has thickened.

Ladle into sterilized jars, leaving 1/2-inch head space; wipe rims and seal tightly. Process in a hot water bath for 15 minutes. Cool and check seals. Store in a cool dark place for at least three weeks before using to allow flavors to mellow.

BASIC PASTA SAUCE

Prep time: 15 minutes

Cook time: 45 minutes

Makes 1 quart

Italian master Marcella Hazan offers many variations on tomato sauce for pasta in her "Essentials of Classic Italian Cooking" (Knopf, 1992).This adaptation of her all-purpose pasta sauce can be multiplied to fit the crop of tomatoes on hand. It freezes well and can also be canned.

INGREDIENTS

2 pounds fresh, ripe tomatoes, peeled and cored

2/3 cup chopped carrots

2/3 cup chopped celery

2/3 cup chopped onion

Salt to taste

1/3 cup extra virgin olive oil

INSTRUCTIONS

Chop tomatoes, retaining their juice. Put in a large saucepan. Add carrots, celery, onions and a little salt (about a half teaspoon). Cook uncovered over medium heat at a slow, steady simmer for 30 minutes, stirring occasionally with a wooden spoon.

Add olive oil, raise the heat slightly to a somewhat stronger simmer, and stir occasionally while reducing the tomatoes to pulp, mashing them with the back of the spoon. Cook for 15 minutes, then adjust seasoning, adding more salt if desired.

Variations: Add 2 teaspoons fresh marjoram or rosemary (or 1 teaspoon dried marjoram or rosemary) in final 5 minutes of simmering.

RANGE FIRE SALSA

Prep time: 45 minutes, plus processing time

Cook time: 2 hours

Makes 7 pints

In reworking their mammoth cookbook of reader and magazine recipes, the editors of Sunset magazine came up with lots of advice for preserving a bountiful crop. This salsa recipe came from Sunset reader Gayle Stover of Idaho. Adapted from "The Sunset Cookbook" (Oxmoor House, 2010).

INGREDIENTS

71/4 pounds ripe tomatoes, peeled

21/3 pounds bell peppers, green and/or yellow

33/4 pounds onions

5 jalapeno chilies (about 3 ounces)

11/4 cups cider vinegar

1/4 cup fresh lemon juice

2 tablespoons minced garlic

2 tablespoons salt

1 tablespoon red chili flakes

11/2 teaspoons ground black pepper

11/2 teaspoons ground cumin

INSTRUCTIONS

Core and coarsely chop tomatoes. You should have enough for 3 quarts including juice. Stem, seed and coarsely chop bell peppers (enough for 6 cups). Peel and chop onions (enough for 6 cups). Stem and mince jalapenos (remove seeds if you prefer).

In a large kettle, combine tomatoes, bell peppers, onions, jalapenos, vinegar, lemon juice, garlic, salt, chili flakes, pepper and cumin. Bring to a boil over high heat. Reduce heat to medium and cook, stirring often, for 1 hour. Keep cooking over medium heat and stirring until reduced by half, up to an hour more.

Fill sterilized jars, leaving a 1/2-inch headspace. Wipe rims and seal tightly. Process jar for 15 minutes in hot-water bath. Cool, check seals and store in cool, dark place.

PICKLED GREEN CHERRY TOMATOES

Prep time: 30 minutes plus 10 minutes processing time

Cook time: 5 minutes

Makes 6 pints

Recipe from "Tart and Sweet," by Kelly Geary and Jessie Knadler (Rodale, $24.99, 226 pages).

INGREDIENTS

4 cups white vinegar

2 cups water

1/4 cup sugar

2tablespoons kosher salt

2 quarts green cherry tomatoes

Per jar:

2 cloves garlic

1 tablespoon minced shallot

2 dill heads

2 teaspoons yellow mustard seed

1 teaspoon brown mustard seed

1 teaspoon coriander seed

1/2 teaspoon black peppercorns

1/4 teaspoon celery seed

INSTRUCTIONS

Bring the vinegar, water, sugar and salt to a boil in a medium nonreactive pot. Stir to dissolved the sugar and salt.

Place garlic, shallot, dill and spices in each hot jar. Pack jars with tomatoes, being careful not to bruise them.

Pour boiled brine over the tomatoes, leaving 1/2 inch headspace and making sure the tomatoes are well covered in liquid. Check for air bubbles, wipe the rims and seal. Process for 10 minutes, adjusting for elevation.

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Recipes for Fridge and Freezer Fruit Preserves

Posted July 30, 2011

The pantry in my grandmother’s tiny kitchen was a favorite place for me to visit in the wintertime; it always meant I would be putting my hands on something she’d created in the summer. I can close my eyes now, decades later, and still see the arrangement of canned goods she put up. Big quarts of pickles and beans and corn relish took up a lot of room, but her sweet tooth made sure there was even more space for rows of strawberry and peach jams, grape jelly and berry preserves.

During the summer she would stand for hours next to the stove arranging jars in the water bath, setting the timer, then going back out to the enclosed porch where we had room to sort the fruit. I would go home with my fingers stained red and purple.

As an adult, I tried my hand at canning using a water bath, but found that it just took too much time and heated up my kitchen. I stopped putting up food for a long time because of that. Then, I rediscovered it using the freezer instead. I don’t do all that my grandmother did, but jams and preserves last so well in the refrigerator and freezer that now I look forward every summer to creating sparkling jars of the fruit concoctions.

One of the great things about freezing is that you don’t need any special equipment– a good-sized soup pot, jars and a wide-mouth funnel are about it.

Pint and half-pint jars are best to use because some fruit jams and preserves don’t set up well in large containers. You’ll find canning jars in Big Lots, Rural King and Walmart, as well as places like dollar stores and supermarkets.

One note: I’ve found that any jam or preserve recipe meant to be processed through a water bath can just as easily be frozen instead. I have no experience with jellies, though, so the recipes here exclude them.

I’m including the water-bath method for cooks who prefer it, where it applies. No matter which method you use, if you need more information, I highly recommend you go to www.pickyourown.org/allaboutcanning.htm, an excellent source with easy-to-understand advice and tips on picking, canning and freezing. Or, www.freshpreserving.com/home.aspx, the Ball Blue Book website with recipes, glossary, product guide, advice and more.

Peach Raspberry Jam

2 cups seedless raspberry puree (from about 4 to 4 1/2 cups raspberries)

2 cups finely chopped peaches

1 tablespoon lemon juice

1/4 teaspoon Fruit Fresh or ascorbic acid

1 box (1.75 ounces) powdered fruit pectin

6 cups granulated sugar

1/2 teaspoon butter

Put the berries in a large bowl and mash with a potato masher to make a puree.

Combine the puree and chopped peaches in a large, deep stainless steel or enamel-lined (with no chips) kettle. Stir in the lemon juice, Fruit Fresh and powdered pectin. Stir to blend and let stand for 10 minutes.

Bring the fruit mixture to a full rolling boil over high heat. Let the mixture boil for 1 minute. Add the sugar all at once, then the butter. Stir to blend and bring back to a full rolling boil. Continue boiling for 1 minute. Remove from heat, skim off foam, and stir for 1 minute.

Remove jars from the hot water and fill, leaving 1/2-inch head space. Wipe the rims with a hot damp paper towel and fit jars with lids. Screw on bands just to fingertip tightness.

Freezer method: Allow to cool, then put in refrigerator for a couple weeks or freezer for up to a year.

Water-bath method: Lift jars into the hot canning water and lower the rack. Add more hot water, if necessary, to bring water to at least 1 inch over the tops of the jars. Cover the canner and bring to a boil. Reduce heat to a gentle but steady boil and continue boiling for 10 minutes.

Turn off heat, remove cover, and let jars stand in the water for 5 minutes. Remove the jars to cool. Do not tip or turn the jars.

Makes 6 (8-ounce) jars.

— Southernfood.about.com

Peach Cobbler Preserves

5 cups diced ripe firm peaches (8 to 12 peaches, depending on size)

4 tablespoons fresh lemon juice

4 cups granulated sugar, divided

1 scant teaspoon cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon unsalted butter

1 pouch liquid fruit pectin

1 1/2 teaspoons vanilla extract

In a large deep kettle, combine the peaches with the lemon juice and 2 cups of the sugar; cover and let stand for 1 hour.

To the peaches add the remaining sugar, cinnamon, nutmeg, and butter, if using. Heat uncovered over medium heat, stirring often, until sugar is dissolved. Bring to a simmer and simmer for 5 minutes, stirring frequently.

Increase the heat to medium-high. Stirring constantly, bring the mixture to a full rolling boil. Add the pectin and bring once again to a full rolling boil. Boil for exactly 1 minute longer. Remove from heat and skim excess foam from the mixture. Stir in vanilla and let the fruit mixture cool for 5 minutes, stirring occasionally.

Fill jars with hot fruit mixture, leaving 1/4 inch head space. Wipe rims clean with a dampened cloth or paper towel and fit seals on tops of jars. Screw on the lids firmly.

Freezer method: Allow to cool and freezer or refrigerate.

Water-bath method: Lower the jars into the water and add more very hot or boiling water so the water is 1 to 2 inches above the jars. Bring to a boil. Cover and boil gently for 10 minutes. Remove jars from the hot water and let cool on a rack. Do not invert the hot jars.

Makes about 5 half-pint (8-ounce) jars.

Note: If using 1-pint (16-ounce) jars, process/boil the full jars for 15 minutes.

It’s wonderful on bread or crackers or scones, alone or with butter or cream cheese, and is perfect on plain yogurt or vanilla ice cream.

— Southernfood.about.com

Berry Jelly or jam

1 pound plus about 2 ounces berries, any or all of the following: Raspberries, blackberries, red currants

1 pound granulated sugar

1 teaspoon pectin (see notes)

Wash and sort the berries. If you are using red currants, carefully pick off all the stems.

Put the berries and sugar into the pan. Mix and let it macerate for about half an hour.

In the meantime, put a small plate into the refrigerator or freezer to make it very cold.

Mix in the pectin. Turn on the heat, and bring to a boil. Lower the heat to low, and cook for at least 45 minutes, stirring up the bottom periodically to keep from burning. Scoop off the scum that forms on the top.

Drop a bit of the jam onto the cold plate. If it forms a skin almost immediately, it’s done.

Pass the jam a ladleful at a time through a time through a sieve or strainer, taking out all the seeds.

Can using your favorite canning method or store jars in the refrigerator for a couple weeks or freeze for up to a year.

Notes: Berries in general don’t have much pectin, and it’s needed in this case to make it gel enough. If you prefer a firmer jelly, you will need more pectin. Follow the package directions.

If you don’t mind the seeds, especially if you don’t use red currants, you can skip the straining step. In that case you will have a jam rather than a jelly.

— adapted from justhungry.com

Alittlezaftig.com is a wonderfully written, photographed and interesting food website and blog. The author, Laura, has some amazing recipes and I recommend you visit often. This is her recipe and while it takes a bit longer than the others here, I think it’s worth the work. Check with a friend who has an herb garden for lemon verbena if you don’t’ have any of your own. The recipe also could be made without it.

Here is some of Laura’s comments while making the jam:

“Yesterday it was a beastly hot day here, but somehow I couldn’t resist making jam. We cranked up the air conditioning for a couple of hours and made a big batch. In truth, it’s one of the few days it has really felt like summer here this year, so making jam felt like a long overdue ritual. We skipped the hot canning process and just made a refrigerator jam. It will keep for a couple of weeks, but it will be long gone by then at our house. The best part of this recipe is the candied lemon slices. I love candied fruit and make it quite often, but I was quite surprised by it in this jam: Not a trace of bittersweetness, just summer sweetness and light. I think it’s cooking with the strawberries and all that sugar. It’s brilliant, really.”

This is one of those recipes that needs to be put in larger jars so you can see the candied lemon slices.

Strawberry Lemon Verbena Refrigerator Jam with Candied Lemon Slices

3 lemons, sliced as thinly as possible (lop off and discard the ends)

1 cup sugar

1/2 cup water

1/4 cup fresh lemon juice

3 pounds strawberries, washed, hulled, and sliced

1 cup loosely packed lemon verbena leaves tied with string into a cheesecloth bundle

3 cups sugar

In a small saucepan, stir together the lemon slices, 1 cup sugar, water and lemon juice.

Bring it to a simmer over high heat. Then lower the heat and simmer gently until the lemon slices are soft and translucent, about 10 minutes.

Place the strawberries, lemon verbena, 3 cups sugar, the candied lemon slices and all of their cooking liquid in a large pan.

Bring it to a simmer over high heat. Lower the heat and simmer gently, giving the lemon verbena pouch a good bashing with a wooden spoon. Skim the foam from the top and discard it.

Cook the jam until the fruit is soft, the liquid syrupy, and a small amount placed a cool saucer gels nicely, about 30 minutes.

Fish out and discard the pouch of lemon verbena. Using a funnel, ladle the jam into clean quart jars and top them tightly with lids.

Allow the jam to come to room temperature. Then store it in the refrigerator. It will keep for a couple of weeks. Or, freeze. Yield: 2 quarts.

Here is another beautiful website and blog from Erika Penzer Kerekes. In Erika’s Kitchen site is another example of intelligent writing and gathering of great recipes with lovely photographs.

Erika accidentally made this recipe, so go to her site to read all about how it happened; it’s pretty funny.

She comments that “even absent-minded cooks can make good jam. It’s not burned. It’s caramelized.”

Caramelized apricot jam

1 pound fresh apricots, pitted and chopped

2 cups granulated sugar

In a heavy saucepan, combine the apricots and the sugar, and stir to combine. Let the fruit sit an hour at room temperature, stirring once or twice to redistribute the sugar. The sugar will draw the juices out of the fruit and create a syrup.

Put the pot over medium heat and bring the apricot mixture to a boil. Turn down the heat and continue to cook at a simmer about 1 hour, or until the jam has turned a deep rust color and you can feel some burned bits sticking to the bottom of the pan when you draw a spoon through it.

Let the jam cool a bit, then transfer it to a clean jar or plastic container. Store in the refrigerator and use within 1 month (or freeze). As soon as you remove the jam from the saucepan, soak the pan in hot water. You may have to soak it for a few days. You’ll definitely need some steel wool to get rid of all the burned-on bits. Yield: 2 pints

— InErikasKitchen.com

To see more of the Belleville News-Democrat, Ill., or to subscribe, visit http://www.belleville.com.

Copyright © 2011, Belleville News-Democrat, Ill.

The pantry in my grandmother's tiny kitchen was a favorite place for me to visit in the wintertime; it always meant I would be putting my hands on something she'd created in the summer. I can close my eyes now, decades later, and still see the arrangement of canned goods she put up. Big quarts of pickles and beans and corn relish took up a lot of room, but her sweet tooth made sure there was even more space for rows of strawberry and peach jams, grape jelly and berry preserves.

During the summer she would stand for hours next to the stove arranging jars in the water bath, setting the timer, then going back out to the enclosed porch where we had room to sort the fruit. I would go home with my fingers stained red and purple.

As an adult, I tried my hand at canning using a water bath, but found that it just took too much time and heated up my kitchen. I stopped putting up food for a long time because of that. Then, I rediscovered it using the freezer instead. I don't do all that my grandmother did, but jams and preserves last so well in the refrigerator and freezer that now I look forward every summer to creating sparkling jars of the fruit concoctions.

One of the great things about freezing is that you don't need any special equipment-- a good-sized soup pot, jars and a wide-mouth funnel are about it.

Pint and half-pint jars are best to use because some fruit jams and preserves don't set up well in large containers. You'll find canning jars in Big Lots, Rural King and Walmart, as well as places like dollar stores and supermarkets.

One note: I've found that any jam or preserve recipe meant to be processed through a water bath can just as easily be frozen instead. I have no experience with jellies, though, so the recipes here exclude them.

I'm including the water-bath method for cooks who prefer it, where it applies. No matter which method you use, if you need more information, I highly recommend you go to www.pickyourown.org/allaboutcanning.htm, an excellent source with easy-to-understand advice and tips on picking, canning and freezing. Or, www.freshpreserving.com/home.aspx, the Ball Blue Book website with recipes, glossary, product guide, advice and more.

Peach Raspberry Jam

2 cups seedless raspberry puree (from about 4 to 4 1/2 cups raspberries)

2 cups finely chopped peaches

1 tablespoon lemon juice

1/4 teaspoon Fruit Fresh or ascorbic acid

1 box (1.75 ounces) powdered fruit pectin

6 cups granulated sugar

1/2 teaspoon butter

Put the berries in a large bowl and mash with a potato masher to make a puree.

Combine the puree and chopped peaches in a large, deep stainless steel or enamel-lined (with no chips) kettle. Stir in the lemon juice, Fruit Fresh and powdered pectin. Stir to blend and let stand for 10 minutes.

Bring the fruit mixture to a full rolling boil over high heat. Let the mixture boil for 1 minute. Add the sugar all at once, then the butter. Stir to blend and bring back to a full rolling boil. Continue boiling for 1 minute. Remove from heat, skim off foam, and stir for 1 minute.

Remove jars from the hot water and fill, leaving 1/2-inch head space. Wipe the rims with a hot damp paper towel and fit jars with lids. Screw on bands just to fingertip tightness.

Freezer method: Allow to cool, then put in refrigerator for a couple weeks or freezer for up to a year.

Water-bath method: Lift jars into the hot canning water and lower the rack. Add more hot water, if necessary, to bring water to at least 1 inch over the tops of the jars. Cover the canner and bring to a boil. Reduce heat to a gentle but steady boil and continue boiling for 10 minutes.

Turn off heat, remove cover, and let jars stand in the water for 5 minutes. Remove the jars to cool. Do not tip or turn the jars.

Makes 6 (8-ounce) jars.

-- Southernfood.about.com

Peach Cobbler Preserves

5 cups diced ripe firm peaches (8 to 12 peaches, depending on size)

4 tablespoons fresh lemon juice

4 cups granulated sugar, divided

1 scant teaspoon cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon unsalted butter

1 pouch liquid fruit pectin

1 1/2 teaspoons vanilla extract

In a large deep kettle, combine the peaches with the lemon juice and 2 cups of the sugar; cover and let stand for 1 hour.

To the peaches add the remaining sugar, cinnamon, nutmeg, and butter, if using. Heat uncovered over medium heat, stirring often, until sugar is dissolved. Bring to a simmer and simmer for 5 minutes, stirring frequently.

Increase the heat to medium-high. Stirring constantly, bring the mixture to a full rolling boil. Add the pectin and bring once again to a full rolling boil. Boil for exactly 1 minute longer. Remove from heat and skim excess foam from the mixture. Stir in vanilla and let the fruit mixture cool for 5 minutes, stirring occasionally.

Fill jars with hot fruit mixture, leaving 1/4 inch head space. Wipe rims clean with a dampened cloth or paper towel and fit seals on tops of jars. Screw on the lids firmly.

Freezer method: Allow to cool and freezer or refrigerate.

Water-bath method: Lower the jars into the water and add more very hot or boiling water so the water is 1 to 2 inches above the jars. Bring to a boil. Cover and boil gently for 10 minutes. Remove jars from the hot water and let cool on a rack. Do not invert the hot jars.

Makes about 5 half-pint (8-ounce) jars.

Note: If using 1-pint (16-ounce) jars, process/boil the full jars for 15 minutes.

It's wonderful on bread or crackers or scones, alone or with butter or cream cheese, and is perfect on plain yogurt or vanilla ice cream.

-- Southernfood.about.com

Berry Jelly or jam

1 pound plus about 2 ounces berries, any or all of the following: Raspberries, blackberries, red currants

1 pound granulated sugar

1 teaspoon pectin (see notes)

Wash and sort the berries. If you are using red currants, carefully pick off all the stems.

Put the berries and sugar into the pan. Mix and let it macerate for about half an hour.

In the meantime, put a small plate into the refrigerator or freezer to make it very cold.

Mix in the pectin. Turn on the heat, and bring to a boil. Lower the heat to low, and cook for at least 45 minutes, stirring up the bottom periodically to keep from burning. Scoop off the scum that forms on the top.

Drop a bit of the jam onto the cold plate. If it forms a skin almost immediately, it's done.

Pass the jam a ladleful at a time through a time through a sieve or strainer, taking out all the seeds.

Can using your favorite canning method or store jars in the refrigerator for a couple weeks or freeze for up to a year.

Notes: Berries in general don't have much pectin, and it's needed in this case to make it gel enough. If you prefer a firmer jelly, you will need more pectin. Follow the package directions.

If you don't mind the seeds, especially if you don't use red currants, you can skip the straining step. In that case you will have a jam rather than a jelly.

-- adapted from justhungry.com

Alittlezaftig.com is a wonderfully written, photographed and interesting food website and blog. The author, Laura, has some amazing recipes and I recommend you visit often. This is her recipe and while it takes a bit longer than the others here, I think it's worth the work. Check with a friend who has an herb garden for lemon verbena if you don't' have any of your own. The recipe also could be made without it.

Here is some of Laura's comments while making the jam:

"Yesterday it was a beastly hot day here, but somehow I couldn't resist making jam. We cranked up the air conditioning for a couple of hours and made a big batch. In truth, it's one of the few days it has really felt like summer here this year, so making jam felt like a long overdue ritual. We skipped the hot canning process and just made a refrigerator jam. It will keep for a couple of weeks, but it will be long gone by then at our house. The best part of this recipe is the candied lemon slices. I love candied fruit and make it quite often, but I was quite surprised by it in this jam: Not a trace of bittersweetness, just summer sweetness and light. I think it's cooking with the strawberries and all that sugar. It's brilliant, really."

This is one of those recipes that needs to be put in larger jars so you can see the candied lemon slices.

Strawberry Lemon Verbena Refrigerator Jam with Candied Lemon Slices

3 lemons, sliced as thinly as possible (lop off and discard the ends)

1 cup sugar

1/2 cup water

1/4 cup fresh lemon juice

3 pounds strawberries, washed, hulled, and sliced

1 cup loosely packed lemon verbena leaves tied with string into a cheesecloth bundle

3 cups sugar

In a small saucepan, stir together the lemon slices, 1 cup sugar, water and lemon juice.

Bring it to a simmer over high heat. Then lower the heat and simmer gently until the lemon slices are soft and translucent, about 10 minutes.

Place the strawberries, lemon verbena, 3 cups sugar, the candied lemon slices and all of their cooking liquid in a large pan.

Bring it to a simmer over high heat. Lower the heat and simmer gently, giving the lemon verbena pouch a good bashing with a wooden spoon. Skim the foam from the top and discard it.

Cook the jam until the fruit is soft, the liquid syrupy, and a small amount placed a cool saucer gels nicely, about 30 minutes.

Fish out and discard the pouch of lemon verbena. Using a funnel, ladle the jam into clean quart jars and top them tightly with lids.

Allow the jam to come to room temperature. Then store it in the refrigerator. It will keep for a couple of weeks. Or, freeze. Yield: 2 quarts.

Here is another beautiful website and blog from Erika Penzer Kerekes. In Erika's Kitchen site is another example of intelligent writing and gathering of great recipes with lovely photographs.

Erika accidentally made this recipe, so go to her site to read all about how it happened; it's pretty funny.

She comments that "even absent-minded cooks can make good jam. It's not burned. It's caramelized."

Caramelized apricot jam

1 pound fresh apricots, pitted and chopped

2 cups granulated sugar

In a heavy saucepan, combine the apricots and the sugar, and stir to combine. Let the fruit sit an hour at room temperature, stirring once or twice to redistribute the sugar. The sugar will draw the juices out of the fruit and create a syrup.

Put the pot over medium heat and bring the apricot mixture to a boil. Turn down the heat and continue to cook at a simmer about 1 hour, or until the jam has turned a deep rust color and you can feel some burned bits sticking to the bottom of the pan when you draw a spoon through it.

Let the jam cool a bit, then transfer it to a clean jar or plastic container. Store in the refrigerator and use within 1 month (or freeze). As soon as you remove the jam from the saucepan, soak the pan in hot water. You may have to soak it for a few days. You'll definitely need some steel wool to get rid of all the burned-on bits. Yield: 2 pints

-- InErikasKitchen.com

To see more of the Belleville News-Democrat, Ill., or to subscribe, visit http://www.belleville.com.

Copyright © 2011, Belleville News-Democrat, Ill.

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Healthy Hydration

Posted July 3, 2011

Americans are unfortunately not good at water consumption, though we are good at drinking pretty much everything except for water, said Ann Bock, professor of Human Nutrition at New Mexico State University and a registered dietitian.

Dehydration can be a very serious health issue, she said, especially in the desert Southwest, where problems with dehydration can escalate quickly, especially for vulnerable populations such as the elderly, young children and family pets. With temperatures well above 100 degrees in southern New Mexico, it’s extremely important to stay hydrated — especially during outdoor activities like today’s Warped Tour.

We asked Dr. Bock all the questions we could think of about hydration. So sit back, pour yourself a glass of agua, and know the facts.

How much water are you supposed to drink every day? Is it eight 8-ounce glasses or is it half your body weight in ounces? Eight 8-ounce glasses a day is the general principle. Another way to calculate that is 1 milliliter for every calorie you consume and slightly more than that. The rule of thumb is 1500 milliliters for your first 20 kilos of weight, and 20 milliliters for every kilo after that On average, that will be about 2 quarts a day.

Are there beverages that can dehydrate you?

There are drinks other than water that can have a negative effect on water status in the body. The predominant one is caffeine, and not just in coffee and tea but also in soft drinks and energy drinks The other thing that has a negative impact is alcohol.

How does the dryness of the Southwest atmosphere contribute to dehydration?

When there is very little humidity, you sweat out water and lose it to evaporative cooling Many people don’t realize they are losing water because it evaporates so quickly. That’s why we tell people the best times to exercise are early in the morning or well into the evening.

What groups of people are most vulnerable to dehydration?

People on a high-protein diet will lose more water than someone on a high-carb diet But the two most vulnerable groups are small children, who have more body surface per pound of weight, and the elderly. Many elderly people are on diuretics for high blood pressure and they won’t drink when they are out because they don’t want to have to stop and find a bathroom.

Also, elderly people may not run their air conditioners or coolers because they are worried about the cost of utilities. If there are elderly people in your neighborhood, it’s good to check in on them And also pets are vulnerable. Too often they are left outside without enough water.

Do you need sports drinks to replace lost electrolytes?

Sports drinks imply that they will resupply your sodium and potassium, and, yes, they will. But in most cases, if after the game you add salt to your food, you can resupply the sodium you need. And if you have fruit, you’ll get your potassium. Fruit, fruit juice, bananas, citrus fruits such as grapefruits and even limes are all potassium sources.

How about vitamin water, or flavored water with supplements?

When it comes to vitamins and supplements, if we tend to think that a little will help, we take a whole lot Vitamin waters are marketed for people who suppose they don’t have an adequate diet. But anytime you take a single nutrient and put it in water, it usually won’t taste very good.

Sometimes in the worst heat, some people will take salt tablets.

That is good way to get an upset stomach. Our recommendation is the weigh in/weigh out system. Weigh yourself before you work or exercise, then after, weigh yourself again. Then drink enough water to get yourself back to the original weight. You can’t depend on your thirst mechanism. Judge what you have to have in water by your weight.

How long can a person go without water? In everyday activity here in Las Cruces, how often should people be drinking water?

Well, there were earthquake victims that were found days later in Haiti That has a lot to do with the fact that rubble or debris may have protected them from the ambient temperature. Also, they may not have been moving at all. But in everyday life in this part of the country, you need to be drinking water all throughout the day Coaches and bosses need to provide people with water. And people who are preparing for long trips need to bring plenty of water.

If you can’t drink water for whatever reason, or you get tired of it, are their foods that will provide hydration?

Foods that liquefy in your mouth — jello or gelatins. Popsicles, especially for children. In general, nutritionists don’t recommend a lot of water for small children and infants because it can displace milk or caloric intake. But that’s not true in this part of the country.

Will drinking so much water make you not want to eat?

The relationship between water and appetite is a controversial issue Drinking water will stretch your stomach and that will have an effect on the appetite center of your brain, but it’s a short-term effect. Foods high in fat will clear the stomach in about two hours and fluids much faster than that.

Is is better to drink cold water or room temperature water?

Your body wants to cool down its core temperature. Taking a cool bath is best for that, and that’s more important than whether you drink cold or warm water

What are the signs of dehydration?

The classic sign of dehydration is that the inside of your mouth is very dry, almost like cotton. Some medications cause this also. The other thing that you’ll see doctors do is tinting — pinching the skin on the arm between their fingers. If the skin doesn’t snap back readily, that can be a sign of dehydration.

Is it possible to drink too much water?

There is such a thing as overhydration. You don’t hear about it very often.

Do we get dehydrated while we sleep?

When you’re sleeping, there’s very little activity. You are not losing water at the rate when you are up and doing things.

Generally, your thirst mechanism will kick in. When you get up in the middle of the night, drink some water.

What is the most important thing for people to know?

I cannot emphasize enough that just plain water is the best choice.

What percentage of the human body is water?

Adult men: 60%

Adult women: 55%

Babies: 78%

One year of age: 65%

(However, depending upon the person, the total may range from 55% to 78%)

The brain: 70%

The lungs: 90%

Blood: 83%

Body fat: 10%

Lean muscle tissue: 75%

Bone: 22%

Did you know?

Amount of water that must be replaced in the body every day through food and water: 2.4 liters, or about 80 ounces

Sources: wiki.answers.com, ga.water.usgs.gov/edu

To see more of the Las Cruces Sun-News, or to subscribe to the newspaper, go to http://www.lcsun-news.com.

Copyright © 2011, Las Cruces Sun-News, NM

Americans are unfortunately not good at water consumption, though we are good at drinking pretty much everything except for water, said Ann Bock, professor of Human Nutrition at New Mexico State University and a registered dietitian.

Dehydration can be a very serious health issue, she said, especially in the desert Southwest, where problems with dehydration can escalate quickly, especially for vulnerable populations such as the elderly, young children and family pets. With temperatures well above 100 degrees in southern New Mexico, it's extremely important to stay hydrated -- especially during outdoor activities like today's Warped Tour.

We asked Dr. Bock all the questions we could think of about hydration. So sit back, pour yourself a glass of agua, and know the facts.

How much water are you supposed to drink every day? Is it eight 8-ounce glasses or is it half your body weight in ounces? Eight 8-ounce glasses a day is the general principle. Another way to calculate that is 1 milliliter for every calorie you consume and slightly more than that. The rule of thumb is 1500 milliliters for your first 20 kilos of weight, and 20 milliliters for every kilo after that On average, that will be about 2 quarts a day.

Are there beverages that can dehydrate you?

There are drinks other than water that can have a negative effect on water status in the body. The predominant one is caffeine, and not just in coffee and tea but also in soft drinks and energy drinks The other thing that has a negative impact is alcohol.

How does the dryness of the Southwest atmosphere contribute to dehydration?

When there is very little humidity, you sweat out water and lose it to evaporative cooling Many people don't realize they are losing water because it evaporates so quickly. That's why we tell people the best times to exercise are early in the morning or well into the evening.

What groups of people are most vulnerable to dehydration?

People on a high-protein diet will lose more water than someone on a high-carb diet But the two most vulnerable groups are small children, who have more body surface per pound of weight, and the elderly. Many elderly people are on diuretics for high blood pressure and they won't drink when they are out because they don't want to have to stop and find a bathroom.

Also, elderly people may not run their air conditioners or coolers because they are worried about the cost of utilities. If there are elderly people in your neighborhood, it's good to check in on them And also pets are vulnerable. Too often they are left outside without enough water.

Do you need sports drinks to replace lost electrolytes?

Sports drinks imply that they will resupply your sodium and potassium, and, yes, they will. But in most cases, if after the game you add salt to your food, you can resupply the sodium you need. And if you have fruit, you'll get your potassium. Fruit, fruit juice, bananas, citrus fruits such as grapefruits and even limes are all potassium sources.

How about vitamin water, or flavored water with supplements?

When it comes to vitamins and supplements, if we tend to think that a little will help, we take a whole lot Vitamin waters are marketed for people who suppose they don't have an adequate diet. But anytime you take a single nutrient and put it in water, it usually won't taste very good.

Sometimes in the worst heat, some people will take salt tablets.

That is good way to get an upset stomach. Our recommendation is the weigh in/weigh out system. Weigh yourself before you work or exercise, then after, weigh yourself again. Then drink enough water to get yourself back to the original weight. You can't depend on your thirst mechanism. Judge what you have to have in water by your weight.

How long can a person go without water? In everyday activity here in Las Cruces, how often should people be drinking water?

Well, there were earthquake victims that were found days later in Haiti That has a lot to do with the fact that rubble or debris may have protected them from the ambient temperature. Also, they may not have been moving at all. But in everyday life in this part of the country, you need to be drinking water all throughout the day Coaches and bosses need to provide people with water. And people who are preparing for long trips need to bring plenty of water.

If you can't drink water for whatever reason, or you get tired of it, are their foods that will provide hydration?

Foods that liquefy in your mouth -- jello or gelatins. Popsicles, especially for children. In general, nutritionists don't recommend a lot of water for small children and infants because it can displace milk or caloric intake. But that's not true in this part of the country.

Will drinking so much water make you not want to eat?

The relationship between water and appetite is a controversial issue Drinking water will stretch your stomach and that will have an effect on the appetite center of your brain, but it's a short-term effect. Foods high in fat will clear the stomach in about two hours and fluids much faster than that.

Is is better to drink cold water or room temperature water?

Your body wants to cool down its core temperature. Taking a cool bath is best for that, and that's more important than whether you drink cold or warm water

What are the signs of dehydration?

The classic sign of dehydration is that the inside of your mouth is very dry, almost like cotton. Some medications cause this also. The other thing that you'll see doctors do is tinting -- pinching the skin on the arm between their fingers. If the skin doesn't snap back readily, that can be a sign of dehydration.

Is it possible to drink too much water?

There is such a thing as overhydration. You don't hear about it very often.

Do we get dehydrated while we sleep?

When you're sleeping, there's very little activity. You are not losing water at the rate when you are up and doing things.

Generally, your thirst mechanism will kick in. When you get up in the middle of the night, drink some water.

What is the most important thing for people to know?

I cannot emphasize enough that just plain water is the best choice.

What percentage of the human body is water?

Adult men: 60%

Adult women: 55%

Babies: 78%

One year of age: 65%

(However, depending upon the person, the total may range from 55% to 78%)

The brain: 70%

The lungs: 90%

Blood: 83%

Body fat: 10%

Lean muscle tissue: 75%

Bone: 22%

Did you know?

Amount of water that must be replaced in the body every day through food and water: 2.4 liters, or about 80 ounces

Sources: wiki.answers.com, ga.water.usgs.gov/edu

To see more of the Las Cruces Sun-News, or to subscribe to the newspaper, go to http://www.lcsun-news.com.

Copyright © 2011, Las Cruces Sun-News, NM

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Just Peachy

Posted June 24, 2011

A medium-sized, fresh peach is full of nutrients and contains 38 calories. They also deliver Vitamin A and Calcium, which is not common in most fruit.

When selecting: Look for peaches with creamy to gold undercolor. The amount of red blush on fruit depends on the variety and is not always a sign of ripeness. Two other indicators of ripeness are a well defined crease and a good fragrance. For immediate use, select fruit that has begun to soften. Firm, ripe fruit can be held a few days at room temperature. Never pick peaches with a green undercolor; they will shrivel, become flabby and never achieve a good flavor.

When storing: Peaches should be held at 32-35 degrees and high humidity. Fully ripened peaches should be refrigerated immediately and kept there until ready for consumption. sound and mature, but not overripe, peaches can be expected to hold one to two weeks at the suggested temperature.

Canning Peaches

Select mature, ripe, ready-to-eat fruit.

Preparation: Wash fruit. Peel or loosen skins by dipping fruit in boiling water for 30 to 60 seconds, then plunging into cold water. Slice or cut in halves and remove pits. To prevent darkening, hold fruit in anti-darkening mixture (two tablespoons salt and vinegar to a gallon of water). Drain.

Hot pack: Heat fruit in saucepan with light or medium syrup. Pack boiling hot fruit into clean jars to within a half-inch of the top. Add syrup, leaving a half-inch of head space.

Raw pack: pack fruit into clean jars, leaving a half-inch head space. Add hot syrup (light or medium), leaving a half-inch of head space.

Remove air bubbles. Adjust lids and process.

Process in boiling water: Hot pack — pint jars: 20 minutes; quart jars: 25 minutes. Raw pack — pint jars: 25 minutes; quart jars: 30 minutes.

Process at five pounds pressure: Hot pack — pint jars: 10 minutes; quart jars: 10 minutes. Raw pack — pint jars: 10 minutes; quart jars: 10 minutes.

Freezing Peaches

Halves and slices: Select firm, ripe peaches with no green color in the skins. Sort, wash, pit and peel. For a better product, peel peaches without a boiling water dip. Slice if desired.

Syrup pack: Use light or medium syrup. For a better quality product, add one half teaspoon crystalline ascorbic acid for each quart off syrup. Put peaches directly into cold syrup in container. Press fruit down and add syrup to cover, leaving head space. Seal and freeze.

Sugar pack: Add sugar to taste and mix well. To retard darkening sprinkle ascorbic acid and dissolve in water over the peaches before adding sugar. Use one-fourth teaspoon ascorbic acid in one-fourth cup cold water to each quart of fruit. pack into containers, leaving head space. Seal and freeze.

Water pack: pack peaches into containers and cover with cold water containing one teaspoon crystalline ascorbic acid to each quart of water. leave head space. Seal and freeze.

Peach Pickles

Ingredients: 2 pounds sugar, 1 quart vinegar, 6 drops of oil of cloves, 6 drops oil of cinnamon, 7 pounds of peaches.

Bring all ingredients to a boil except peaches. Drop in a few peaches at a time until fork will prick peach easily. pack and fill jars. Process 20 minutes in boiling water bath.

Peach Butter

Ingredients: 2 quarts peach pulp (approximately 12 — 18medium, fully ripe peaches) and 4 cups of sugar.

To prepare pulp: wash, scald, pit, peel and chop peaches; cook until soft, adding only enough water to prevent sticking. Press through a sieve or food mill. Measure pulp. Add sugar; cook until thick, about 30 minutes. As mixtures thickens, stir frequently to prevent sticking. Pour hot, into hot jars, leaving one-fourth inch head space. Adjust caps. Process pints and quarts 10 minutes in boiling water bath at simmering temperatures (180 — 185 degrees) Yield four pints.

Deep Dish Fresh Peach Pie

refrigerated dough; 1 tablespoon butter; 1 cup sugar and 1 teaspoon cinnamon.

Preheat oven to 400 degrees. Gently mix peaches, flour, sugar and cinnamon. Put into 8x8x12-inch deep baking pan or dish. Cut butter into small pieces over top of peaches. Arrange one-fourth inch slices of cookie dough in five rows over tops of peaches. Overlap circles of dough slightly and use entire package of dough. Bake one hour. Cool about two hours before serving. Top with ice cream or whipped cream.

Peach Preserves

Peel peaches, cut slices or cubes of desired size. Use one pound of fruit to three-fourths pound of sugar. Put enough water with sugar to make a thick syrup. Add fruit and boil rapidly, making sure fruit does not stick.

When fruit is clear and translucent, remove and place in shallow dish while syrup boils thicker (if necessary). Pour this syrup over fruit and let stand until cool.

Return fruit and syrup to pan and allow it to reach boiling point. do not re-cook. pack hot fruit immediately in hot sterilized jars: skim foam and pour syrup in little by little as packing progresses until the jar is filled. Remove air bubbles. Process at simmering point (about 200 degrees) for 10 minutes.

Peach Ice Cream

Ingredients: 10 ripe peaches, peeled and sliced; one small package vanilla instant pudding; one can sweetened condensed milk; three-fourths cup sugar; one teaspoon vanilla flavoring; a half-gallon of milk.

In a large bowl, chop peaches into small bits. Add vanilla pudding, sweetened condensed milk, sugar and vanilla flavoring. Stir well. Pour into ice cream freezer. Add milk to fill line.

Peach Dumplings — A favorite at Johnson’s Peaches

Ingredients: Two large peaches, eight crescent rolls (store bought), one cup water, one cup sugar, one cup butter.

Toppings: One teaspoon sugar, a half teaspoon cinnamon.

Peel peaches and cut into quarters. Roll peaches up into crescent rolls and put into baking dish. Bring sugar, water and butter to a boil. Pour mixture over peach rolls. Sprinkle rolls with topping and bake at 350 degrees for 30 minutes.

Staff Writer Dawn Kurry can be reached at (910) 997-3111 ex. 43, or by e-mail at dkurry@heartlandpublications.com.

To see more of the Richmond County Daily Journal, or to subscribe to the newspaper, go to http://www.yourdailyjournal.com.

Copyright © 2011, Richmond County Daily Journal, Rockingham, N.C.

A medium-sized, fresh peach is full of nutrients and contains 38 calories. They also deliver Vitamin A and Calcium, which is not common in most fruit.

When selecting: Look for peaches with creamy to gold undercolor. The amount of red blush on fruit depends on the variety and is not always a sign of ripeness. Two other indicators of ripeness are a well defined crease and a good fragrance. For immediate use, select fruit that has begun to soften. Firm, ripe fruit can be held a few days at room temperature. Never pick peaches with a green undercolor; they will shrivel, become flabby and never achieve a good flavor.

When storing: Peaches should be held at 32-35 degrees and high humidity. Fully ripened peaches should be refrigerated immediately and kept there until ready for consumption. sound and mature, but not overripe, peaches can be expected to hold one to two weeks at the suggested temperature.

Canning Peaches

Select mature, ripe, ready-to-eat fruit.

Preparation: Wash fruit. Peel or loosen skins by dipping fruit in boiling water for 30 to 60 seconds, then plunging into cold water. Slice or cut in halves and remove pits. To prevent darkening, hold fruit in anti-darkening mixture (two tablespoons salt and vinegar to a gallon of water). Drain.

Hot pack: Heat fruit in saucepan with light or medium syrup. Pack boiling hot fruit into clean jars to within a half-inch of the top. Add syrup, leaving a half-inch of head space.

Raw pack: pack fruit into clean jars, leaving a half-inch head space. Add hot syrup (light or medium), leaving a half-inch of head space.

Remove air bubbles. Adjust lids and process.

Process in boiling water: Hot pack -- pint jars: 20 minutes; quart jars: 25 minutes. Raw pack -- pint jars: 25 minutes; quart jars: 30 minutes.

Process at five pounds pressure: Hot pack -- pint jars: 10 minutes; quart jars: 10 minutes. Raw pack -- pint jars: 10 minutes; quart jars: 10 minutes.

Freezing Peaches

Halves and slices: Select firm, ripe peaches with no green color in the skins. Sort, wash, pit and peel. For a better product, peel peaches without a boiling water dip. Slice if desired.

Syrup pack: Use light or medium syrup. For a better quality product, add one half teaspoon crystalline ascorbic acid for each quart off syrup. Put peaches directly into cold syrup in container. Press fruit down and add syrup to cover, leaving head space. Seal and freeze.

Sugar pack: Add sugar to taste and mix well. To retard darkening sprinkle ascorbic acid and dissolve in water over the peaches before adding sugar. Use one-fourth teaspoon ascorbic acid in one-fourth cup cold water to each quart of fruit. pack into containers, leaving head space. Seal and freeze.

Water pack: pack peaches into containers and cover with cold water containing one teaspoon crystalline ascorbic acid to each quart of water. leave head space. Seal and freeze.

Peach Pickles

Ingredients: 2 pounds sugar, 1 quart vinegar, 6 drops of oil of cloves, 6 drops oil of cinnamon, 7 pounds of peaches.

Bring all ingredients to a boil except peaches. Drop in a few peaches at a time until fork will prick peach easily. pack and fill jars. Process 20 minutes in boiling water bath.

Peach Butter

Ingredients: 2 quarts peach pulp (approximately 12 -- 18medium, fully ripe peaches) and 4 cups of sugar.

To prepare pulp: wash, scald, pit, peel and chop peaches; cook until soft, adding only enough water to prevent sticking. Press through a sieve or food mill. Measure pulp. Add sugar; cook until thick, about 30 minutes. As mixtures thickens, stir frequently to prevent sticking. Pour hot, into hot jars, leaving one-fourth inch head space. Adjust caps. Process pints and quarts 10 minutes in boiling water bath at simmering temperatures (180 -- 185 degrees) Yield four pints.

Deep Dish Fresh Peach Pie

refrigerated dough; 1 tablespoon butter; 1 cup sugar and 1 teaspoon cinnamon.

Preheat oven to 400 degrees. Gently mix peaches, flour, sugar and cinnamon. Put into 8x8x12-inch deep baking pan or dish. Cut butter into small pieces over top of peaches. Arrange one-fourth inch slices of cookie dough in five rows over tops of peaches. Overlap circles of dough slightly and use entire package of dough. Bake one hour. Cool about two hours before serving. Top with ice cream or whipped cream.

Peach Preserves

Peel peaches, cut slices or cubes of desired size. Use one pound of fruit to three-fourths pound of sugar. Put enough water with sugar to make a thick syrup. Add fruit and boil rapidly, making sure fruit does not stick.

When fruit is clear and translucent, remove and place in shallow dish while syrup boils thicker (if necessary). Pour this syrup over fruit and let stand until cool.

Return fruit and syrup to pan and allow it to reach boiling point. do not re-cook. pack hot fruit immediately in hot sterilized jars: skim foam and pour syrup in little by little as packing progresses until the jar is filled. Remove air bubbles. Process at simmering point (about 200 degrees) for 10 minutes.

Peach Ice Cream

Ingredients: 10 ripe peaches, peeled and sliced; one small package vanilla instant pudding; one can sweetened condensed milk; three-fourths cup sugar; one teaspoon vanilla flavoring; a half-gallon of milk.

In a large bowl, chop peaches into small bits. Add vanilla pudding, sweetened condensed milk, sugar and vanilla flavoring. Stir well. Pour into ice cream freezer. Add milk to fill line.

Peach Dumplings -- A favorite at Johnson's Peaches

Ingredients: Two large peaches, eight crescent rolls (store bought), one cup water, one cup sugar, one cup butter.

Toppings: One teaspoon sugar, a half teaspoon cinnamon.

Peel peaches and cut into quarters. Roll peaches up into crescent rolls and put into baking dish. Bring sugar, water and butter to a boil. Pour mixture over peach rolls. Sprinkle rolls with topping and bake at 350 degrees for 30 minutes.

Staff Writer Dawn Kurry can be reached at (910) 997-3111 ex. 43, or by e-mail at dkurry@heartlandpublications.com.

To see more of the Richmond County Daily Journal, or to subscribe to the newspaper, go to http://www.yourdailyjournal.com.

Copyright © 2011, Richmond County Daily Journal, Rockingham, N.C.

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Daytime Habits for a Good Night’s Sleep

Posted Jan 10, 2011

So you were hoping all you needed was a glass of warm milk or an herbal capsule.

Turns out, difficulty sleeping — at least when it’s a chronic problem — may require more than a quick fix 30 minutes before bed.

“You really have to prepare during the day to sleep well at night,” says Esther Cohen, a registered dietitian and owner of Seven Bowls School of Nutrition in Longmont.

That’s because your endocrine system and the neurotransmitters in your brain are deeply involved in sleep, she says. In short, chances are if your life is out of whack and your body is out of balance, your sleep will be, too.

When a client comes to her, Cohen asks the person to fill out a lengthy questionnaire, which asks about eating habits, mood and behaviors. Insomnia frequently comes up as a problem, one that can exacerbate irritable moods and undesirable behaviors such as overeating, which, in turn, can worsen insomnia.

Cohen, who uses Chinese medicine in her practice, takes a holistic approach to problems such as insomnia. She starts clients off by asking them to keep a detailed food and mood log.

After a week, patients begin to get what she calls “body sense.” They make a connection with how certain foods make them feel, both immediately and later on.

“I want to get to the root of what’s going on, to calm down the nervous system,” Cohen says.

Highs and lows

She likes to start where clients are in their eating habits and help them make gradual shifts to more healthful eating. A developing awareness of how certain foods affect them allows clients to quickly realize how much better they feel, she says.

An important component in good sleep health is keeping blood sugar balanced during the day, Cohen adds. Insulin surges to deal with a big, high carbohydrate meal and then plunges. The resulting low blood sugar can cause a person to wake up and make it more difficult to go back to sleep. The next day, the lack of sleep can cause cravings for processed snacks and other less than optimal foods which make blood sugar surge upward and then crash, creating a vicious cycle. Cohen recommends what she calls “mixed meals,” meaning a meal that contains carbohydrates from whole grains, lean protein and healthy fat. Such meals help to keep blood sugar more even during the day.

As clients begin working their way toward a healthier diet, one of the first things Cohen recommends to people with blood sugar issues is to eat a small amount of protein about 30 minutes before bed. The food could be half a hard-boiled egg, a few nuts or a small amount of nut butter. The protein can help prevent a blood sugar drop that can wake the client.

While overeating is a common cause of sleep problems, Registered Dietitian Lisa Lanzano, owner of Essential Nutrition in Boulder, says eating too little can also have a deleterious effect on sleep and blood sugar. Lanzano frequently works with disordered eaters who struggle to eat enough during the day.

“When people don’t get enough to eat, the blood sugar goes down,” she says. “The body knows it needs to get back up. That triggers adrenalin (which can cause wakefulness.)”

For those clients, Lanzano recommends a piece of whole-grain toast with honey before bed.

“It’s easy to digest and just enough to get the adrenaline release to stop,” she says.

When to eat

Timing meals is also important to sleeping well.

Cohen advises clients to follow the old adage to eat like a king at breakfast, a queen at lunch, and a pauper at dinner. A light dinner makes it easier for the body to digest food before sleep. With the exception of the protein snack for those who need it, she says it’s optimal to stop eating several hours before bed. Cohen explains that a concept in Chinese medicine is “liver time,” which is said to be from 1 to 3 a.m. According to the theory, the early morning hours are when the liver rejuvenates itself. Cohen says that ideally clients should stop eating seven hours before liver time.

“The later one is digesting, the more stress it puts on the liver,” she says.

While it might not be called liver time in other philosophies, the advice to eat lightly at dinner and stop eating several hours before bed is a common instruction for people with sleep difficulties.

Boulder herbalist Brigitte Mars expresses the idea of late eating as fueling up the body as it needs to slow down.

Likewise, she says, it’s best to stop drinking liquids a few hours before bed, so you won’t have to awaken to go to the bathroom.

“I’m big on hydrating during the day, but by 6 or 7 you should be done with eating and drinking,” Mars says. “If you’re thirsty, take a sip. Don’t drink a whole glass.”

Lanzano advises clients to stop drinking a couple of hours before bed, adding that it takes the kidneys about 90 minutes to process liquids.

Caffeine and alcohol

Lanzano, Cohen and Mars all advise clients with sleep difficulties to take a look at their caffeine intake. Lanzano tells clients to stop caffeine after noon; Cohen says 10 a.m.

“As people get older, they don’t have the same tolerance for caffeiene,” Lanzano says.

Similarly, clients should be aware that certain over-the-counter headache remedies sometimes contain caffeine, and decongestants with pseudoephedrin also have a stimulative effect.

Alcohol can be deceiving. While it can make you sleepy, it leads to less deep, fragmented sleep. Experts advise drinking in moderation and having no alcohol for a couple of hours before bed.

Foods to make you sleepy

Turkey is considered by many to be a soporific food, but nutrition experts say any sleepiness is likely caused by the huge meal of which the turkey is a part. Carbohydrates, which can be precursor for serotonin, a neurotransmitter that can help with sleep, although nutritionists say the carbs should be whole grain.

Lanzano says vitamin B6 important in the conversion of foods into serotonin. Good sources are oatmeal, avocados, wheat germ, soybeans and chicken. Folic acid and Omega 3s also aid in serotonin production. The bottom line is the same as the nutrition advice for general good health. Eat a large variety of fruits and vegetables.

Likewise, good health is what dreams are made of.

—–

To see more of the Daily Camera, or to subscribe to the newspaper, go to http://www.thedailycamera.com./

Copyright © 2010, Daily Camera, Boulder, Colo.

Distributed by McClatchy-Tribune Information Services.

So you were hoping all you needed was a glass of warm milk or an herbal capsule.

Turns out, difficulty sleeping -- at least when it's a chronic problem -- may require more than a quick fix 30 minutes before bed.

"You really have to prepare during the day to sleep well at night," says Esther Cohen, a registered dietitian and owner of Seven Bowls School of Nutrition in Longmont.

That's because your endocrine system and the neurotransmitters in your brain are deeply involved in sleep, she says. In short, chances are if your life is out of whack and your body is out of balance, your sleep will be, too.

When a client comes to her, Cohen asks the person to fill out a lengthy questionnaire, which asks about eating habits, mood and behaviors. Insomnia frequently comes up as a problem, one that can exacerbate irritable moods and undesirable behaviors such as overeating, which, in turn, can worsen insomnia.

Cohen, who uses Chinese medicine in her practice, takes a holistic approach to problems such as insomnia. She starts clients off by asking them to keep a detailed food and mood log.

After a week, patients begin to get what she calls "body sense." They make a connection with how certain foods make them feel, both immediately and later on.

"I want to get to the root of what's going on, to calm down the nervous system," Cohen says.

Highs and lows

She likes to start where clients are in their eating habits and help them make gradual shifts to more healthful eating. A developing awareness of how certain foods affect them allows clients to quickly realize how much better they feel, she says.

An important component in good sleep health is keeping blood sugar balanced during the day, Cohen adds. Insulin surges to deal with a big, high carbohydrate meal and then plunges. The resulting low blood sugar can cause a person to wake up and make it more difficult to go back to sleep. The next day, the lack of sleep can cause cravings for processed snacks and other less than optimal foods which make blood sugar surge upward and then crash, creating a vicious cycle. Cohen recommends what she calls "mixed meals," meaning a meal that contains carbohydrates from whole grains, lean protein and healthy fat. Such meals help to keep blood sugar more even during the day.

As clients begin working their way toward a healthier diet, one of the first things Cohen recommends to people with blood sugar issues is to eat a small amount of protein about 30 minutes before bed. The food could be half a hard-boiled egg, a few nuts or a small amount of nut butter. The protein can help prevent a blood sugar drop that can wake the client.

While overeating is a common cause of sleep problems, Registered Dietitian Lisa Lanzano, owner of Essential Nutrition in Boulder, says eating too little can also have a deleterious effect on sleep and blood sugar. Lanzano frequently works with disordered eaters who struggle to eat enough during the day.

"When people don't get enough to eat, the blood sugar goes down," she says. "The body knows it needs to get back up. That triggers adrenalin (which can cause wakefulness.)"

For those clients, Lanzano recommends a piece of whole-grain toast with honey before bed.

"It's easy to digest and just enough to get the adrenaline release to stop," she says.

When to eat

Timing meals is also important to sleeping well.

Cohen advises clients to follow the old adage to eat like a king at breakfast, a queen at lunch, and a pauper at dinner. A light dinner makes it easier for the body to digest food before sleep. With the exception of the protein snack for those who need it, she says it's optimal to stop eating several hours before bed. Cohen explains that a concept in Chinese medicine is "liver time," which is said to be from 1 to 3 a.m. According to the theory, the early morning hours are when the liver rejuvenates itself. Cohen says that ideally clients should stop eating seven hours before liver time.

"The later one is digesting, the more stress it puts on the liver," she says.

While it might not be called liver time in other philosophies, the advice to eat lightly at dinner and stop eating several hours before bed is a common instruction for people with sleep difficulties.

Boulder herbalist Brigitte Mars expresses the idea of late eating as fueling up the body as it needs to slow down.

Likewise, she says, it's best to stop drinking liquids a few hours before bed, so you won't have to awaken to go to the bathroom.

"I'm big on hydrating during the day, but by 6 or 7 you should be done with eating and drinking," Mars says. "If you're thirsty, take a sip. Don't drink a whole glass."

Lanzano advises clients to stop drinking a couple of hours before bed, adding that it takes the kidneys about 90 minutes to process liquids.

Caffeine and alcohol

Lanzano, Cohen and Mars all advise clients with sleep difficulties to take a look at their caffeine intake. Lanzano tells clients to stop caffeine after noon; Cohen says 10 a.m.

"As people get older, they don't have the same tolerance for caffeiene," Lanzano says.

Similarly, clients should be aware that certain over-the-counter headache remedies sometimes contain caffeine, and decongestants with pseudoephedrin also have a stimulative effect.

Alcohol can be deceiving. While it can make you sleepy, it leads to less deep, fragmented sleep. Experts advise drinking in moderation and having no alcohol for a couple of hours before bed.

Foods to make you sleepy

Turkey is considered by many to be a soporific food, but nutrition experts say any sleepiness is likely caused by the huge meal of which the turkey is a part. Carbohydrates, which can be precursor for serotonin, a neurotransmitter that can help with sleep, although nutritionists say the carbs should be whole grain.

Lanzano says vitamin B6 important in the conversion of foods into serotonin. Good sources are oatmeal, avocados, wheat germ, soybeans and chicken. Folic acid and Omega 3s also aid in serotonin production. The bottom line is the same as the nutrition advice for general good health. Eat a large variety of fruits and vegetables.

Likewise, good health is what dreams are made of.

-----

To see more of the Daily Camera, or to subscribe to the newspaper, go to http://www.thedailycamera.com./

Copyright © 2010, Daily Camera, Boulder, Colo.

Distributed by McClatchy-Tribune Information Services.

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Hefty Holiday Meal Can Harm the Heart

Posted Dec 27, 2010

Seconds and thirds of ham, cheesy potatoes and green-bean casserole. Cookies, pecan pie and eggnog to finish it off.

For most of us, a big Christmas Day meal obviously is not a cardiologist’s prescription for heart health. But it can’t do much harm to eat like this for just one day, right?

Bad news.

It’s hard to link definitively a belly-busting meal with an individual heart attack, but at least one study has found a strong association, and doctors say there is plenty of physiological evidence to support the link between binge eating and cardiac trouble.

“When we see a patient, we might ask, ‘Were you stressed out? Were you shoveling snow?’ I don’t know how many people remember to ask what were they doing mealwise,” said Dr. Martha Gulati, director of preventive cardiology and women’s cardiovascular health at Ohio State University Medical Center.

But a huge meal can trigger heart trouble, particularly in those who already have serious blockages in their blood vessels, said Gulati and other heart specialists.

“Especially for people with known coronary disease, they should be careful, especially if it’s not medically well-managed,” Gulati said.

A study presented at the American Heart Association’s annual meeting in 2000 found that people at risk of heart disease were about four times more likely than others to suffer a heart attack within a couple hours of a big meal.

Dr. Steven Yakubov, an interventional cardiologist at Riverside Methodist Hospital, said fatty foods increase the viscosity of our blood and — like sludge in your motor oil — slow things down.

A large meal, which drives more blood to the stomach and intestines, might bump up the heart rate and increase blood pressure slightly.

But the risk of a plate of food turning into chest pains and a ride in an ambulance is probably only real for those with severe blockages, said Yakubov, medical director of the OhioHealth Research and Innovation Institute.

Dr. Douglas VanFossen, an interventional cardiologist at Mount Carmel St. Ann’s hospital, said that cases of food-induced heart attacks probably are not that common.

“The total increase in workload is less than a bath or walking down the hall or taking a shower,” he said.

“That said, I think life is best served in moderation. I think you should look at the holidays as an opportunity for variety rather than quantity.”

He said he also is concerned about a related issue: Many people mistake heart attacks for indigestion and vice versa.

Gulati said that eating a lot of high-carbohydrate foods also can make insulin levels surge, prompting the release of a heart-attack-inducing blood clot.

“Maybe spread it out over the holidays a little, rather than that one great big meal,” she said. “I think people need to be a little bit aware of this, especially over the holiday.”

Some of her suggestions to get through the next couple of weeks happy but healthy:

–Don’t salt everything you make (let guests add salt if they want it).

–Put sweet treats in the freezer and thaw just as many as you need at a time.

–Sit down to eat. It’s much easier to mindlessly consume cheese while standing at a Christmas party.

–Eat on small plates.

Oh, and one more.

“If your pants feel tight, stop eating. Wear something with a belt and put it where it should be,” Gulati said.

“There’s no accepting ‘I’m going to wear my fat pants over the holidays.’”

mcrane@dispatch.com

To see more of The Columbus Dispatch, or to subscribe to the newspaper, go to http://www.columbusdispatch.com.

Copyright © 2010, The Columbus Dispatch, Ohio

Seconds and thirds of ham, cheesy potatoes and green-bean casserole. Cookies, pecan pie and eggnog to finish it off.

For most of us, a big Christmas Day meal obviously is not a cardiologist's prescription for heart health. But it can't do much harm to eat like this for just one day, right?

Bad news.

It's hard to link definitively a belly-busting meal with an individual heart attack, but at least one study has found a strong association, and doctors say there is plenty of physiological evidence to support the link between binge eating and cardiac trouble.

"When we see a patient, we might ask, 'Were you stressed out? Were you shoveling snow?' I don't know how many people remember to ask what were they doing mealwise," said Dr. Martha Gulati, director of preventive cardiology and women's cardiovascular health at Ohio State University Medical Center.

But a huge meal can trigger heart trouble, particularly in those who already have serious blockages in their blood vessels, said Gulati and other heart specialists.

"Especially for people with known coronary disease, they should be careful, especially if it's not medically well-managed," Gulati said.

A study presented at the American Heart Association's annual meeting in 2000 found that people at risk of heart disease were about four times more likely than others to suffer a heart attack within a couple hours of a big meal.

Dr. Steven Yakubov, an interventional cardiologist at Riverside Methodist Hospital, said fatty foods increase the viscosity of our blood and -- like sludge in your motor oil -- slow things down.

A large meal, which drives more blood to the stomach and intestines, might bump up the heart rate and increase blood pressure slightly.

But the risk of a plate of food turning into chest pains and a ride in an ambulance is probably only real for those with severe blockages, said Yakubov, medical director of the OhioHealth Research and Innovation Institute.

Dr. Douglas VanFossen, an interventional cardiologist at Mount Carmel St. Ann's hospital, said that cases of food-induced heart attacks probably are not that common.

"The total increase in workload is less than a bath or walking down the hall or taking a shower," he said.

"That said, I think life is best served in moderation. I think you should look at the holidays as an opportunity for variety rather than quantity."

He said he also is concerned about a related issue: Many people mistake heart attacks for indigestion and vice versa.

Gulati said that eating a lot of high-carbohydrate foods also can make insulin levels surge, prompting the release of a heart-attack-inducing blood clot.

"Maybe spread it out over the holidays a little, rather than that one great big meal," she said. "I think people need to be a little bit aware of this, especially over the holiday."

Some of her suggestions to get through the next couple of weeks happy but healthy:

--Don't salt everything you make (let guests add salt if they want it).

--Put sweet treats in the freezer and thaw just as many as you need at a time.

--Sit down to eat. It's much easier to mindlessly consume cheese while standing at a Christmas party.

--Eat on small plates.

Oh, and one more.

"If your pants feel tight, stop eating. Wear something with a belt and put it where it should be," Gulati said.

"There's no accepting 'I'm going to wear my fat pants over the holidays.'"

mcrane@dispatch.com

To see more of The Columbus Dispatch, or to subscribe to the newspaper, go to http://www.columbusdispatch.com.

Copyright © 2010, The Columbus Dispatch, Ohio

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Eating for Athletic Performance

Posted June 16, 2010

Are athletes different? If you’re active enough in your sport to be called an athlete, or if you compete on any level at all, do you need to eat differently?

The answer: you may not need different nutrition, but you do have to give your body what it needs. That may require something different from the regular diet of a non-active person. Any athlete, whether Masters, league or elite, must regard their body as a payoff machine. If you have a good amount of fiber in your system, but not enough protein to get through a game – you won’t have enough physical energy to compete for very long, though you’ll be just great in the bathroom. Or, let’s say you’re more athletic than an actual athlete, and you plan on a long and leisurely hike on the following morning – do you eat carbs or protein the night before? Should you take supplements before or after a workout or training session?

An athlete’s diet should be specific to the way the body is going to be used. There should also be some attention paid to timing. For example, if you’re running a long race, like a marathon, you want to spend the week before eating a lot of carbs in order to train your muscles to store carbohydrates better. But they have to be the right kind of carbs; the long storage, slow burning ones. A candy bar will give you a big burst of energy, then let you crash because you’ve burned up all that carb energy fast. A pasta dinner the night before the race will provide slow burning carbs to be used for energy while you run mile after mile.

But if you do a power sport, such as a team game with lots of running and jumping, or sprints on your feet or a bike, you need more protein. Protein provides the muscles with the nutrients they need to keep working hard and fast. There are a number of ways to get the needed protein to your tissues; the main two methods are eating animals, and taking supplements. There are benefits to both. If you eat high quality creature protein – chicken breasts, tuna fish, turkey legs – your body will absorb these natural protein sources easily. If, on the other hand, you get your protein from supplements, it may not always be in a form your body can fully use. Some imported nutrients may be full of impurities or not high enough in quality to be absorbed by the body. You may have to take different brands of supplements until you find the one that works for you. But to have your body obey your desires in a competition, training session or conditioning workout, it’s best to combine both natural and bottled proteins.

Suppose you know that creatine will allow your body to work harder for a longer period of time, so you want to feed it to your muscles. However, a pound of steak contains only about two grams of creatine, and you want to more of this protein to be absorbed by, and stored in, your muscles for a game the following day. The best way to get it into your muscles is with a combination of a natural source (animal products), amino acids (essentially predigested proteins that will make creatine) and a supplement of creatine itself. With the combination, your muscles will absorb more creatine than they would with any one element alone.

This is why experts know that nutritionally, vitamins and minerals are better absorbed when they are taken with natural sources of the supplement. Eat some fruit and take some vitamin C at the same time, and more of the pill form of the vitamin will be absorbed.

You can learn a lot of nutritional information from other athletes or from studying nutrition. But the most important thing to remember is that everyone’s body is different, includign yours. You may load up perfectly on carbs and still bonk at mile 19. Or you can stuff yourself with protein and still get tired during a hard hitting game. Maybe you could last long enough to win with a poor diet when you were younger, but your protein needs changed over the years. You think your athletic ability has deteriorated – when in fact, all you need to do is to give your body what it now needs. That’s why it’s a good idea to do what most Olympic level athletes do: keep a food, training and competition diary. If you ate a lot of roma tomatoes for dinner, then did good the next day, write down how you do the next time you eat roma tomatoes. If your diary shows that those tomatoes have a good effect on your athletic ability, you’ll know more about how to feed your body.

Pay attention to your diet, to what you eat and when, and your results will improve more than you ever thought possible.

Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly (adventuresportsweekly.com). For the latest in training and workout information, go to: adventuresportsweekly.com.

© 2010, Adventure Sports Weekly (adventuresportsweekly.com)

Distributed by McClatchy-Tribune Information Services.

Are athletes different? If you're active enough in your sport to be called an athlete, or if you compete on any level at all, do you need to eat differently?

The answer: you may not need different nutrition, but you do have to give your body what it needs. That may require something different from the regular diet of a non-active person. Any athlete, whether Masters, league or elite, must regard their body as a payoff machine. If you have a good amount of fiber in your system, but not enough protein to get through a game - you won't have enough physical energy to compete for very long, though you'll be just great in the bathroom. Or, let's say you're more athletic than an actual athlete, and you plan on a long and leisurely hike on the following morning - do you eat carbs or protein the night before? Should you take supplements before or after a workout or training session?

An athlete's diet should be specific to the way the body is going to be used. There should also be some attention paid to timing. For example, if you're running a long race, like a marathon, you want to spend the week before eating a lot of carbs in order to train your muscles to store carbohydrates better. But they have to be the right kind of carbs; the long storage, slow burning ones. A candy bar will give you a big burst of energy, then let you crash because you've burned up all that carb energy fast. A pasta dinner the night before the race will provide slow burning carbs to be used for energy while you run mile after mile.

But if you do a power sport, such as a team game with lots of running and jumping, or sprints on your feet or a bike, you need more protein. Protein provides the muscles with the nutrients they need to keep working hard and fast. There are a number of ways to get the needed protein to your tissues; the main two methods are eating animals, and taking supplements. There are benefits to both. If you eat high quality creature protein - chicken breasts, tuna fish, turkey legs - your body will absorb these natural protein sources easily. If, on the other hand, you get your protein from supplements, it may not always be in a form your body can fully use. Some imported nutrients may be full of impurities or not high enough in quality to be absorbed by the body. You may have to take different brands of supplements until you find the one that works for you. But to have your body obey your desires in a competition, training session or conditioning workout, it's best to combine both natural and bottled proteins.

Suppose you know that creatine will allow your body to work harder for a longer period of time, so you want to feed it to your muscles. However, a pound of steak contains only about two grams of creatine, and you want to more of this protein to be absorbed by, and stored in, your muscles for a game the following day. The best way to get it into your muscles is with a combination of a natural source (animal products), amino acids (essentially predigested proteins that will make creatine) and a supplement of creatine itself. With the combination, your muscles will absorb more creatine than they would with any one element alone.

This is why experts know that nutritionally, vitamins and minerals are better absorbed when they are taken with natural sources of the supplement. Eat some fruit and take some vitamin C at the same time, and more of the pill form of the vitamin will be absorbed.

You can learn a lot of nutritional information from other athletes or from studying nutrition. But the most important thing to remember is that everyone's body is different, includign yours. You may load up perfectly on carbs and still bonk at mile 19. Or you can stuff yourself with protein and still get tired during a hard hitting game. Maybe you could last long enough to win with a poor diet when you were younger, but your protein needs changed over the years. You think your athletic ability has deteriorated - when in fact, all you need to do is to give your body what it now needs. That's why it's a good idea to do what most Olympic level athletes do: keep a food, training and competition diary. If you ate a lot of roma tomatoes for dinner, then did good the next day, write down how you do the next time you eat roma tomatoes. If your diary shows that those tomatoes have a good effect on your athletic ability, you'll know more about how to feed your body.

Pay attention to your diet, to what you eat and when, and your results will improve more than you ever thought possible.

Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly (adventuresportsweekly.com). For the latest in training and workout information, go to: adventuresportsweekly.com.

© 2010, Adventure Sports Weekly (adventuresportsweekly.com)

Distributed by McClatchy-Tribune Information Services.

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Mosquito Myths

Posted June 3, 2010

Think twice about buying a bat to help reduce the mosquito population.

Studies have shown that mosquitoes make up less than 1 percent of a bat’s diet.

“And you don’t really want bats around your house,” said Mark Hoven, Aberdeen’s parks superintendent.

Bats and martins — a kind of bird — are actually more likely to eat other insects, although popular folklore might say otherwise. Area residents probably shouldn’t rely on those type of things to protect themselves from mosquitoes, Hoven said.

Products like bug zappers don’t really work, Hoven said.

“Mosquitoes aren’t drawn to light,” he said. “They’re drawn to the carbon dioxide that the body emits. The bug zappers take off all the insects that might feed on mosquitoes.”

Residents might need all the help they can get this holiday weekend. Mosquito numbers in Aberdeen remain fairly high — although they have fallen off from numbers earlier in the week due to the city spraying, Hoven said. The city has continued doing treatments and will probably spray again next week, he said.

In the meantime, residents should dress for the occasion and make sure they have insect repellent on when outdoors, Hoven said.

“And if they have any standing water of any kind, they need to get rid of it,” he said. “Mosquitoes can breed anywhere.”

Here are some other myths and home remedies. All are taken from area residents or the Internet. There are no guarantees that they work (and in most cases, they probably don’t):

–Use Bounce fabric softener sheets. Just rub on the body and go.

–Plant marigolds around the yard. The flowers supposedly give off a smell mosquitoes don’t like.

–Marines who spend a lot of time camping out say that the best mosquito repellent is Avon Skin-So-Soft bath oil mixed half and half with alcohol.

–Cut a few cattails. Light them from the top. As they release smoke, it will keep the mosquitoes away.

–A fisherman takes one vitamin B-1 tablet a day April through October to keep the mosquitoes at bay.

–Spray Listerine on the deck floor and lawn.

–Put water in a white bowl or on a dinner plate and add just a couple drops of dishsoap. Set the dish on a porch or patio, and watch the mosquitoes flock to it.

–Eating bananas will attract mosquitoes, while eating garlic will repeal them.

–Refrain from drinking any beverages that contain alcohol. The myth is that drinking alcoholic beverages causes blood vessels to dilate and the skin to flush. This can attract mosquitoes.

–Rub pennyroyal oil on exposed skin to keep mosquitoes away.

–Avoid wearing bright, flashy-colored clothing, perfumes, hairsprays and other cosmetics.

Rub on a little Vick’s Vaporub. The myth is that it repeals the pesky bugs.

To see more of the American News, or to subscribe to the newspaper, go to http://www.aberdeennews.com.

Copyright © 2010, American News, Aberdeen, S.D.

Distributed by McClatchy-Tribune Information Services.

Think twice about buying a bat to help reduce the mosquito population.

Studies have shown that mosquitoes make up less than 1 percent of a bat's diet.

"And you don't really want bats around your house," said Mark Hoven, Aberdeen's parks superintendent.

Bats and martins -- a kind of bird -- are actually more likely to eat other insects, although popular folklore might say otherwise. Area residents probably shouldn't rely on those type of things to protect themselves from mosquitoes, Hoven said.

Products like bug zappers don't really work, Hoven said.

"Mosquitoes aren't drawn to light," he said. "They're drawn to the carbon dioxide that the body emits. The bug zappers take off all the insects that might feed on mosquitoes."

Residents might need all the help they can get this holiday weekend. Mosquito numbers in Aberdeen remain fairly high -- although they have fallen off from numbers earlier in the week due to the city spraying, Hoven said. The city has continued doing treatments and will probably spray again next week, he said.

In the meantime, residents should dress for the occasion and make sure they have insect repellent on when outdoors, Hoven said.

"And if they have any standing water of any kind, they need to get rid of it," he said. "Mosquitoes can breed anywhere."

Here are some other myths and home remedies. All are taken from area residents or the Internet. There are no guarantees that they work (and in most cases, they probably don't):

--Use Bounce fabric softener sheets. Just rub on the body and go.

--Plant marigolds around the yard. The flowers supposedly give off a smell mosquitoes don't like.

--Marines who spend a lot of time camping out say that the best mosquito repellent is Avon Skin-So-Soft bath oil mixed half and half with alcohol.

--Cut a few cattails. Light them from the top. As they release smoke, it will keep the mosquitoes away.

--A fisherman takes one vitamin B-1 tablet a day April through October to keep the mosquitoes at bay.

--Spray Listerine on the deck floor and lawn.

--Put water in a white bowl or on a dinner plate and add just a couple drops of dishsoap. Set the dish on a porch or patio, and watch the mosquitoes flock to it.

--Eating bananas will attract mosquitoes, while eating garlic will repeal them.

--Refrain from drinking any beverages that contain alcohol. The myth is that drinking alcoholic beverages causes blood vessels to dilate and the skin to flush. This can attract mosquitoes.

--Rub pennyroyal oil on exposed skin to keep mosquitoes away.

--Avoid wearing bright, flashy-colored clothing, perfumes, hairsprays and other cosmetics.

Rub on a little Vick's Vaporub. The myth is that it repeals the pesky bugs.

To see more of the American News, or to subscribe to the newspaper, go to http://www.aberdeennews.com.

Copyright © 2010, American News, Aberdeen, S.D.

Distributed by McClatchy-Tribune Information Services.

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Using Color to Improve Diets of Children

Posted May 3, 2010

Two Northeast Ohio sisters are trying to bring a colorful new nutrition education program to preschool and school-age children.

Registered nurse Kris Rosenfeld of Akron and school counselor Kelly Hickey of Cleveland Heights developed and began marketing the Eat a Rainbow Make Your Body Smile program through their startup company, Soof-Soof LLC.

The program integrates nutrition and health education while teaching children to take care of their bodies and the planet.

“The model that we came up with is designed to be a self-monitored approach to good nutrition,” Rosenfeld said. “The approach is a simple, flexible and affordable teaching model that tries to nurture a healthy self while cultivating a greater sense of environmental awareness.”

Rosenfeld said the typical way of trying to teach young children to eat healthy by following the food pyramid and reading food labels doesn’t seem to be working.

The sisters got the idea for their initiative after developing a modified “eating rainbow” to use with their own children.

The two challenged their children to eat at least five servings a day from their modified food rainbow: red, yellow, orange, green and pur plish-blue.

“Just knowing the five colors of the tweaked rainbow provided a very basic, visible cue that was very easily associated with fruits and vegetables,” Rosenfeld said.

PSI: Partners for Success and Innovation recently contracted with Soof-Soof to begin offering the Eat a Rainbow Make Your Body Smile program to area schools.

PSI is a Twinsburg-based company that provides educational support and health services to 465 schools throughout Ohio.

“PSI feels strongly about the need for nutrition education as part of preparing today’s students for a healthy future and this program supports the initiative,” said Karen McKelvey, PSI’s coordinator of prevention/intervention services and special projects.

Along with an educational curriculum, the sisters recently added healthy children’s cooking classes to the program’s options. The two developed their own kid-friendly recipes using healthy items, such as fruits, vegetables and grains.

Each eight-week session focuses on food safety and preparation, as well as hands-on opportunities to cook healthy foods that go along with the eating rainbow.

The hope is that kids will be better eaters if they play a role in preparing the food.

“Nothing ever included getting them in the kitchen,” Rosenfeld said. “I love seeing how excited they are when they talk about what they made and what they tried.”

On a recent afternoon, Rosenfeld led an after-school cooking class with about a dozen children ages 4 to 8 at Old Trail School in Bath Township.

Children made red foods — Awesome Homemade Applesauce and Whole Grain Apple Waffles. (An accompanying box has the recipes.)

Six-year-old Joella Nagy concentrated carefully as Rosenfeld helped her chop an apple to make the applesauce.

Joella’s favorite part of the class?

“We get to eat the food after we make it,” she said with a grin.

Cheryl Powell can be reached at 330-996-3902 or chpowell@thebeaconjournal.com. p> —–

To see more of the Akron Beacon Journal, or to subscribe to the newspaper, go to http://www.ohio.com.

Copyright © 2010, The Akron Beacon Journal, Ohio

Two Northeast Ohio sisters are trying to bring a colorful new nutrition education program to preschool and school-age children.

Registered nurse Kris Rosenfeld of Akron and school counselor Kelly Hickey of Cleveland Heights developed and began marketing the Eat a Rainbow Make Your Body Smile program through their startup company, Soof-Soof LLC.

The program integrates nutrition and health education while teaching children to take care of their bodies and the planet.

"The model that we came up with is designed to be a self-monitored approach to good nutrition," Rosenfeld said. "The approach is a simple, flexible and affordable teaching model that tries to nurture a healthy self while cultivating a greater sense of environmental awareness."

Rosenfeld said the typical way of trying to teach young children to eat healthy by following the food pyramid and reading food labels doesn't seem to be working.

The sisters got the idea for their initiative after developing a modified "eating rainbow" to use with their own children.

The two challenged their children to eat at least five servings a day from their modified food rainbow: red, yellow, orange, green and pur plish-blue.

"Just knowing the five colors of the tweaked rainbow provided a very basic, visible cue that was very easily associated with fruits and vegetables," Rosenfeld said.

PSI: Partners for Success and Innovation recently contracted with Soof-Soof to begin offering the Eat a Rainbow Make Your Body Smile program to area schools.

PSI is a Twinsburg-based company that provides educational support and health services to 465 schools throughout Ohio.

"PSI feels strongly about the need for nutrition education as part of preparing today's students for a healthy future and this program supports the initiative," said Karen McKelvey, PSI's coordinator of prevention/intervention services and special projects.

Along with an educational curriculum, the sisters recently added healthy children's cooking classes to the program's options. The two developed their own kid-friendly recipes using healthy items, such as fruits, vegetables and grains.

Each eight-week session focuses on food safety and preparation, as well as hands-on opportunities to cook healthy foods that go along with the eating rainbow.

The hope is that kids will be better eaters if they play a role in preparing the food.

"Nothing ever included getting them in the kitchen," Rosenfeld said. "I love seeing how excited they are when they talk about what they made and what they tried."

On a recent afternoon, Rosenfeld led an after-school cooking class with about a dozen children ages 4 to 8 at Old Trail School in Bath Township.

Children made red foods -- Awesome Homemade Applesauce and Whole Grain Apple Waffles. (An accompanying box has the recipes.)

Six-year-old Joella Nagy concentrated carefully as Rosenfeld helped her chop an apple to make the applesauce.

Joella's favorite part of the class?

"We get to eat the food after we make it," she said with a grin.

Cheryl Powell can be reached at 330-996-3902 or chpowell@thebeaconjournal.com. p> -----

To see more of the Akron Beacon Journal, or to subscribe to the newspaper, go to http://www.ohio.com.

Copyright © 2010, The Akron Beacon Journal, Ohio

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Gain Control Over Nighttime Eating

Posted Sept 23, 2009

HOW TO … CONTROL NIGHTTIME EATING

Late-night snacking has ruined many a diet or healthy eating plan. Here are tips from nutritionists on staying away from empty calories after dark:

Clean your teeth. Right after dinner, brush with mint toothpaste or swirl around some mouthwash. This can signal the brain that you’re done eating for the day and also reduce cravings for treats. If it helps, repeat this several times a night.

Close up the kitchen. As soon as you’ve cleaned up from dinner, turn out the lights, put all leftovers away and shut any doors.

Never starve yourself. Eating healthy meals and snacks throughout the day will curb hunger pangs at night. Some people do well with a small snack – an apple, for example, or a few crackers with peanut butter – an hour or two before bedtime.

Get busy. Nighttime binges often stem from boredom or loneliness. Instead of just sitting in front of the TV, take a walk, sign up for an evening class, take a bubble bath or call a friend.

Keep your hands busy. Pick up a hobby such as knitting, journaling, scrapbooking or doing crossword puzzles.

Go for liquids. Have a glass of water or a cup of decaffeinated herbal tea or sugar-free hot chocolate instead of food. If you must chew something, pop in some sugarless gum.

Purge your pantry. You can’t pig out on cookies and chips if they’re not in the house. Instead, keep lots of fresh fruits and vegetables on hand.

Have dinner later. If you regularly get hungry before bedtime, try moving dinnertime back a little if possible. Just keep it healthy and watch portion sizes.

Go to bed early. You can’t eat while you’re asleep.

Date: Sept 22, 2009

HOW TO ... CONTROL NIGHTTIME EATING

Late-night snacking has ruined many a diet or healthy eating plan. Here are tips from nutritionists on staying away from empty calories after dark:

Clean your teeth. Right after dinner, brush with mint toothpaste or swirl around some mouthwash. This can signal the brain that you're done eating for the day and also reduce cravings for treats. If it helps, repeat this several times a night.

Close up the kitchen. As soon as you've cleaned up from dinner, turn out the lights, put all leftovers away and shut any doors.

Never starve yourself. Eating healthy meals and snacks throughout the day will curb hunger pangs at night. Some people do well with a small snack - an apple, for example, or a few crackers with peanut butter - an hour or two before bedtime.

Get busy. Nighttime binges often stem from boredom or loneliness. Instead of just sitting in front of the TV, take a walk, sign up for an evening class, take a bubble bath or call a friend.

Keep your hands busy. Pick up a hobby such as knitting, journaling, scrapbooking or doing crossword puzzles.

Go for liquids. Have a glass of water or a cup of decaffeinated herbal tea or sugar-free hot chocolate instead of food. If you must chew something, pop in some sugarless gum.

Purge your pantry. You can't pig out on cookies and chips if they're not in the house. Instead, keep lots of fresh fruits and vegetables on hand.

Have dinner later. If you regularly get hungry before bedtime, try moving dinnertime back a little if possible. Just keep it healthy and watch portion sizes.

Go to bed early. You can't eat while you're asleep.

Date: Sept 22, 2009

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MS, Genetics, and Enough Sunshine

Posted Feb 14, 2009

BRENDAN TREMBATH: Researchers at Oxford University could have solved the puzzle of why multiple sclerosis is more prevalent in cold places like Britain than it in is in warmer, sunny countries such as Australia.

The researchers say genes might not function properly if too little vitamin D is available. The vitamin is produced when the body comes into contact with sunlight.

The MS Society of the UK has described the discovery as a breakthrough.

Stephanie Kennedy reports from London.

STEPHANIE KENNEDY: The causes of multiple sclerosis are unclear but a new study of families through three generations has found a link between MS and the insufficient exposure to sunlight and lack of vitamin D in pregnancy or childhood.

MS is the most common disabling neurological conditions affecting young adults.

Symptoms of MS vary from person to person but they include tremors, paralysis and memory loss.

The prevalence of MS is higher in countries further away from the equator.

The number of MS cases in Canada, Scotland and Scandinavian countries is much higher than in England or Spain and south of the equator, Tasmanians are five times more likely to develop MS than those living in sunny Queensland.

Dr Doug Brown is from the MS Society in the UK.

DOUG BROWN: Well, we believe that the results from the MS Society funded study are really very remarkable. I mean for the first time a significant environmental factor, for example vitamin D, has been directly linked to a gene that is associated with MS.

STEPHANIE KENNEDY: Would you describe this discovery as a breakthrough?

DOUG BROWN: We would describe this discovery as a breakthrough, again with caution in that it is very early research. What we believe actually is particularly significant about this research is that it opens up new avenues of research and a new way of thinking.

So rather than us just looking at which genes may be associated with MS, we can now look at how those genes interact and also interact with the environment.

STEPHANIE KENNEDY: Is this the first time that environmental factors have shown to have some sort of effect on MS?

DOUG BROWN: Well, we’ve believed for some time that now that there are many environmental factors. For example, bacterial viral infections, diet, climate and for example, sunshine and vitamin D have been potentially involved in the causes of MS but for the first time, this has provided some evidence of a mechanism of where the environment can actually interact with and influence how a gene behaves.

STEPHANIE KENNEDY: Does the research raise the possibility at all that the disease could be eradicated in future generations?

DOUG BROWN: Well, no. We don’t believe that this is a cure and we don’t believe that this will wipe out MS but it is a very important piece of the jigsaw.

More work is definitely needed. I mean this is a breakthrough for us. We believe that we are getting closer and closer to finding out what really causes MS.

STEPHANIE KENNEDY: Scientists suggest that as a precaution mothers should take vitamin D supplements during pregnancy or give them to their young children.

In London this is Stephanie Kennedy reporting for The World Today.

See http://www.abc.net.au

Date: Feb 9, 2009

BRENDAN TREMBATH: Researchers at Oxford University could have solved the puzzle of why multiple sclerosis is more prevalent in cold places like Britain than it in is in warmer, sunny countries such as Australia.

The researchers say genes might not function properly if too little vitamin D is available. The vitamin is produced when the body comes into contact with sunlight.

The MS Society of the UK has described the discovery as a breakthrough.

Stephanie Kennedy reports from London.

STEPHANIE KENNEDY: The causes of multiple sclerosis are unclear but a new study of families through three generations has found a link between MS and the insufficient exposure to sunlight and lack of vitamin D in pregnancy or childhood.

MS is the most common disabling neurological conditions affecting young adults.

Symptoms of MS vary from person to person but they include tremors, paralysis and memory loss.

The prevalence of MS is higher in countries further away from the equator.

The number of MS cases in Canada, Scotland and Scandinavian countries is much higher than in England or Spain and south of the equator, Tasmanians are five times more likely to develop MS than those living in sunny Queensland.

Dr Doug Brown is from the MS Society in the UK.

DOUG BROWN: Well, we believe that the results from the MS Society funded study are really very remarkable. I mean for the first time a significant environmental factor, for example vitamin D, has been directly linked to a gene that is associated with MS.

STEPHANIE KENNEDY: Would you describe this discovery as a breakthrough?

DOUG BROWN: We would describe this discovery as a breakthrough, again with caution in that it is very early research. What we believe actually is particularly significant about this research is that it opens up new avenues of research and a new way of thinking.

So rather than us just looking at which genes may be associated with MS, we can now look at how those genes interact and also interact with the environment.

STEPHANIE KENNEDY: Is this the first time that environmental factors have shown to have some sort of effect on MS?

DOUG BROWN: Well, we've believed for some time that now that there are many environmental factors. For example, bacterial viral infections, diet, climate and for example, sunshine and vitamin D have been potentially involved in the causes of MS but for the first time, this has provided some evidence of a mechanism of where the environment can actually interact with and influence how a gene behaves.

STEPHANIE KENNEDY: Does the research raise the possibility at all that the disease could be eradicated in future generations?

DOUG BROWN: Well, no. We don't believe that this is a cure and we don't believe that this will wipe out MS but it is a very important piece of the jigsaw.

More work is definitely needed. I mean this is a breakthrough for us. We believe that we are getting closer and closer to finding out what really causes MS.

STEPHANIE KENNEDY: Scientists suggest that as a precaution mothers should take vitamin D supplements during pregnancy or give them to their young children.

In London this is Stephanie Kennedy reporting for The World Today.

See http://www.abc.net.au

Date: Feb 9, 2009

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Encourage Heart Health for Valentine’s Day

Posted Feb 13, 2009

Shopping for a gift to warm the heart of someone special this Valentine’s Day? Why not consider giving something that will strengthen and protect it, too?

The kindest, most beneficial gift anyone can receive this month is one that encourages proper diet and exercise, says cardiologist Paul Douglass. Specifically, that’s a diet high in fiber and low in saturated fats, and a routine of at least 30 minutes of exercise five days a week. Combined, they help keep hearts healthy and strong and decrease the risk of heart disease.

Along with Valentine’s Day, February marks National Heart Health Month. It features several campaigns that aim to increase awareness about cardiovascular disease risk factors and how to minimize them — especially among women. Women are less likely to receive diagnosis and treatment for cardiovascular disease and more likely to die from it.

Unlike age, gender and heredity, risk factors such as diabetes, hypertension, high cholesterol, smoking and obesity can be controlled, said Douglass, chief of cardiology at Atlanta Medical Center. And Heart Health Month is as good a time as any to start.

Among Douglass’s recommendations:

Change eating habits. Replace processed foods with fruits and vegetables and add more oatmeal and whole grain cereals to help reduce cholesterol levels.

Give heart-friendly food. Offer your valentine red wine, which provides antioxidants that protect the heart, or dark chocolate (at least 70 percent cocoa), which helps lower blood pressure. Be aware of the extra calories of each.

Increase physical activity. Start simply: Walk in place while watching television, take the stairs instead of elevators and park farther from your building.

Monitor your weight. Daily monitoring can help determine caloric intake. (If you don’t want to give your valentine a bathroom scale as a gift, try a pedometer or a gym membership.)

Vikki Conwell writes for The Atlanta Journal-Constitution.

Feb 11, 2009

Shopping for a gift to warm the heart of someone special this Valentine's Day? Why not consider giving something that will strengthen and protect it, too?

The kindest, most beneficial gift anyone can receive this month is one that encourages proper diet and exercise, says cardiologist Paul Douglass. Specifically, that's a diet high in fiber and low in saturated fats, and a routine of at least 30 minutes of exercise five days a week. Combined, they help keep hearts healthy and strong and decrease the risk of heart disease.

Along with Valentine's Day, February marks National Heart Health Month. It features several campaigns that aim to increase awareness about cardiovascular disease risk factors and how to minimize them -- especially among women. Women are less likely to receive diagnosis and treatment for cardiovascular disease and more likely to die from it.

Unlike age, gender and heredity, risk factors such as diabetes, hypertension, high cholesterol, smoking and obesity can be controlled, said Douglass, chief of cardiology at Atlanta Medical Center. And Heart Health Month is as good a time as any to start.

Among Douglass's recommendations:

Change eating habits. Replace processed foods with fruits and vegetables and add more oatmeal and whole grain cereals to help reduce cholesterol levels.

Give heart-friendly food. Offer your valentine red wine, which provides antioxidants that protect the heart, or dark chocolate (at least 70 percent cocoa), which helps lower blood pressure. Be aware of the extra calories of each.

Increase physical activity. Start simply: Walk in place while watching television, take the stairs instead of elevators and park farther from your building.

Monitor your weight. Daily monitoring can help determine caloric intake. (If you don't want to give your valentine a bathroom scale as a gift, try a pedometer or a gym membership.)

Vikki Conwell writes for The Atlanta Journal-Constitution.

Feb 11, 2009

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Cup of Java Gives Aging Brain a Jolt

Posted Jan 20, 2009

TAKE TWO — and call me in the morning!”

The line is an age, old doctor’s shtick which normally refers to some sort of remedy, but after a study released Thursday by Finnish and Swedish researchers, it may be healthier to trade in doses of medicine for espresso shots.

The study, conducted in cooperation with the National Public Health Institute in Helsinki, was based on repeated interviews with 1,409 people in Finland over more than two decades.

Project leader Miia Kivipelto said the results of the study indicated that Middle-aged people who drink moderate amounts of coffee significantly reduce their risk of developing not only Alzheimer’s disease, but also delay or avoid the onset of dementia.

Customers at The Lazy Bean coffee shop in Groves frequent the Lincoln Avenue store for cups of hot and cold coffee. Many of the customers knew several of the health benefits derived from ‘cups of joe,’ but were not aware they extended that far.

“I have at least one cup a day,” Denise Fernandez, hair stylist at the nearby Cuttin-Loose hair salon.

“I come here all the time, mainly because Kathy (Butaud) has really good coffee.”

“And I work next door.”

Going into her eighth year of running The Lazy Bean, Kathy Butaud is fully aware of the positives that come with the drink she serves up, mainly that coffee helps stimulate the memory.

“I know that coffee makes you sharp,” Butaud said, as customers trekked in and out of her shop.

“People want to say it’s bad, but yes, in moderation, a couple of cups a day is great for you.”

Thursday’s study comes a day after a British study was released by psychologists at Durham University, showing a link between heavy coffee drinking and hallucinations. But Butaud’s statements echo that of Kivipelto, who says of the British study “Too much is simply too much.”

“People don’t come in here looking to drink that much,” Butaud said.

“A lot of people come in here just because they need that extra “pep” in the morning — some come in because they just like that taste.”

Fernandez, who takes her lattes with sugar-free peppermint and sugar-free white chocolate, will take a hot cup in the mornings while coming back for the occasional frozen coffee in the afternoons. Overall, she’s quite satisfied with the news that the energy she’s putting towards getting that extra “pep” in her day is benefiting her lifestyle later on in life.

“It really is good to hear,” Fernandez said. “I’ll drink more.”

Coffee drinker Celia Romero ventures into The Lazy Bean as often as she can for hot cups of coffee. Though the Groves resident also has moods for hot herbal and green teas, she says she has been aware of both good and bath studies regarding the brewed-bean beverages.

“I guess they say the coffee is addictive because of the caffeine,” Romero said.

“I know that when I’ve tried to come off caffeine I get a headache. I’ve heard that too much caffeine is bad for people with high blood pressure because it makes the heart race faster.”

Romero says she is happy to hear of coffee’s prevention of Alzheimer’s and dementia, because she drinks the drink every day, at home or on the go.

“I’m very glad that more studies have been done on coffee,” Romero said.

“And that they’re finding the health benefits to it. Because, after all, we are a coffee drinking community here in Jefferson County.”

“And I love coming over here to The Lazy Bean to get it.”

mtobias@panews.com

Date: Jan 17, 2009

To see more of The Port Arthur News or to subscribe to the newspaper, go to http://www.panews.com/.

Copyright © 2009, The Port Arthur News, Texas

TAKE TWO -- and call me in the morning!"

The line is an age, old doctor's shtick which normally refers to some sort of remedy, but after a study released Thursday by Finnish and Swedish researchers, it may be healthier to trade in doses of medicine for espresso shots.

The study, conducted in cooperation with the National Public Health Institute in Helsinki, was based on repeated interviews with 1,409 people in Finland over more than two decades.

Project leader Miia Kivipelto said the results of the study indicated that Middle-aged people who drink moderate amounts of coffee significantly reduce their risk of developing not only Alzheimer's disease, but also delay or avoid the onset of dementia.

Customers at The Lazy Bean coffee shop in Groves frequent the Lincoln Avenue store for cups of hot and cold coffee. Many of the customers knew several of the health benefits derived from 'cups of joe,' but were not aware they extended that far.

"I have at least one cup a day," Denise Fernandez, hair stylist at the nearby Cuttin-Loose hair salon.

"I come here all the time, mainly because Kathy (Butaud) has really good coffee."

"And I work next door."

Going into her eighth year of running The Lazy Bean, Kathy Butaud is fully aware of the positives that come with the drink she serves up, mainly that coffee helps stimulate the memory.

"I know that coffee makes you sharp," Butaud said, as customers trekked in and out of her shop.

"People want to say it's bad, but yes, in moderation, a couple of cups a day is great for you."

Thursday's study comes a day after a British study was released by psychologists at Durham University, showing a link between heavy coffee drinking and hallucinations. But Butaud's statements echo that of Kivipelto, who says of the British study "Too much is simply too much."

"People don't come in here looking to drink that much," Butaud said.

"A lot of people come in here just because they need that extra "pep" in the morning -- some come in because they just like that taste."

Fernandez, who takes her lattes with sugar-free peppermint and sugar-free white chocolate, will take a hot cup in the mornings while coming back for the occasional frozen coffee in the afternoons. Overall, she's quite satisfied with the news that the energy she's putting towards getting that extra "pep" in her day is benefiting her lifestyle later on in life.

"It really is good to hear," Fernandez said. "I'll drink more."

Coffee drinker Celia Romero ventures into The Lazy Bean as often as she can for hot cups of coffee. Though the Groves resident also has moods for hot herbal and green teas, she says she has been aware of both good and bath studies regarding the brewed-bean beverages.

"I guess they say the coffee is addictive because of the caffeine," Romero said.

"I know that when I've tried to come off caffeine I get a headache. I've heard that too much caffeine is bad for people with high blood pressure because it makes the heart race faster."

Romero says she is happy to hear of coffee's prevention of Alzheimer's and dementia, because she drinks the drink every day, at home or on the go.

"I'm very glad that more studies have been done on coffee," Romero said.

"And that they're finding the health benefits to it. Because, after all, we are a coffee drinking community here in Jefferson County."

"And I love coming over here to The Lazy Bean to get it."

mtobias@panews.com

Date: Jan 17, 2009

To see more of The Port Arthur News or to subscribe to the newspaper, go to http://www.panews.com/.

Copyright © 2009, The Port Arthur News, Texas

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Aromatherapy for moms and babies

Having trouble getting your baby to sleep? Try a lavender-scented bath! In a recent study, young infants were given a bath with or without lavender-scented bath oil. The researchers noted that the mothers in the lavender bath oil group were more relaxed, smiled and touched their infants more during the bath. Their infants looked at them more during bath time, cried less and spent more time in deep sleep after bath. The cortisol levels of this group of mothers and infants significantly decreased. The findings support a body of research showing the relaxing and sleep-inducing properties of lavender aroma.

Source: Early Hum Dev. 2008 Jun;84(6):399-401

Having trouble getting your baby to sleep? Try a lavender-scented bath! In a recent study, young infants were given a bath with or without lavender-scented bath oil. The researchers noted that the mothers in the lavender bath oil group were more relaxed, smiled and touched their infants more during the bath. Their infants looked at them more during bath time, cried less and spent more time in deep sleep after bath. The cortisol levels of this group of mothers and infants significantly decreased. The findings support a body of research showing the relaxing and sleep-inducing properties of lavender aroma.

Source: Early Hum Dev. 2008 Jun;84(6):399-401

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