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IN THIS ISSUE:

Enjoy Chilled Summer Soups
Many may put the soup pot away during the summer months, but you will need it to enjoy these refreshing chilled soup recipes.
How Much Vitamin D for Babies?
Getting adequate vitamin D is crucial to the health of a growing baby, but how much vitamin D is enough?
Do Get Your Vitamin D
Cold temperatures and shorter, cloudy days have left many with inadequate vitamin D production from the sun.
Replace Refined Grains with Whole Grains
Whole grains contain the entire kernel and provide more fiber and nutrients. Brown rice, whole wheat, whole grain corn, quinoa, and barley are just a few to choose from.
Cold or Flu?
Flu frenzy is all around but what if you just have the common cold? Here’s how to tell the difference.
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.
10 Tips to Prevent Snacking from Boredom
Snacking when you are bored and not really hungry can lead to consuming hundreds, maybe even thousands of extra calories per week.
Pros and Cons of Going Totally Vegan
Whether you decide to go vegan for health or environmental reasons, it is important to know what nutrients to pay close attention to for a balanced diet.
Vitamin D Deficiency is Dangerous to Health
Inadequate sun exposure or intake of vitamin D can put people at a higher risk of cardiovascular disease, cancer, diabetes, and autoimmune disease.
Mental Stress May Lead to Physical Pain
According to new research, chronic mental stress may lead to physical pain by interfering with the body’s ability to regulate the inflammatory response.
Are You Getting Enough Potassium?
A diet rich in potassium can help lower blood pressure. It is found in many fruits and vegetables, milk, and yogurt.
Suffering from a Cold Could Make You Drive ‘Drunk’
A recent study has found that driving while suffering from a cold is equal to drunk driving.
Vitamin D Deficiency is Dangerous to Health
Inadequate sun exposure or intake of vitamin D can put people at a higher risk of cardiovascular disease, cancer, diabetes, and autoimmune disease.
Creative Quinoa Recipes
Posted March 22, 2012 I’ve been wanting to try quinoa for a while. Maybe it’s how it’s on so many “healthy eating” topics I’ve seen. Maybe it’s how the grocery store I frequent seems to be promoting it lately. Maybe I just like saying the name. (It’s pronounced “keen-wa.”) Maybe it’s all of the above. [...]
Bread is Biggest Salt Source
The biggest salt source in the American diet is not chips as one might suspect. According to the CDC, it is bread.
Are You Getting Enough Potassium?
A diet rich in potassium can help lower blood pressure and is best used by the body when it comes from foods.
More Women Affected By Heart Disease Than Men
More women than men die of cardiovascular disease every year and are less likely to receive the right treatment after a heart attack.
Radicchio Recipes
Radicchio is a purple vegetable that looks like a salad “green” and it is well known for its strong bitter bite. Here are some recipes that tame the strong taste.
Online Cooking Shows Aim to Inspire Kids
Two new online cooking shows aim to inspire children and teens to cook and try healthy foods.
Warm Yourself with Ham and Bean Soup
Warm yourself from the inside out while there is still a chill in the air with this hot and hearty soup.
Foods for Heart Health
Eating for a healthy heart doesn’t have to be boring. Chocolate, avocado, and red wine are just a few “fun” heart healthy foods to enjoy regularly.
Individualized Nutrition for Active People
Every athlete and active person has different needs, and a personalized diet based on the individual is key for optimal performance.
Simple Tips for Weight Loss Success
You don’t need to take drastic measures to lose weight. Here are some very simple tips that work.
Don’t Forget Fiber During the Holidays
Our diets often suffer during the hectic holiday season, but choosing fiber rich foods can help keep us satisfied and regular.
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.

Enjoy Chilled Summer Soups

Posted May 15, 2013

By Tahseen, Ismat

These vitamin-rich soups, using the best seasonal vegetables, are ideal for the hot climate.

In the hot summer, there’s nothing as refreshing as a cold beverage. But you need not just have an aampanna or juice to satiate yourself. Low-cal chilled soups — made with fresh veggies that are available in abu n – dance at this time of the year — are ideal.

Health advantages of cold soups

* When it is hot, the body goes through a loss of fluids. But cold soups aim to replenish the nutrients that are lost. These are made with fresh vegetables and fruits and they also rehydrate the fluids lost through sweating.

Types these are divided into two main categories:

* Savoury: These are most popular and served at the start of the meal. A savoury cold soup is light and will work to build an appetite. Most savoury cold soups are actually made by chilling the hot versions of the soups.

* Sweet: These soups are served as a dessert and made with a fruit or pure. They can be garnished with ice cream. They are had at the end of the meal.

Did you know?

* In the summer of 1917, a chef in New York served a cold potato-leek soup. He named it vichyssoise [pronounced vi-siswaaz] after a French spa resort. Today you get several varieties. The Greeks have a chilled lemon soup — Avgolemono, Russinas love their chilled beet borsch, Danes have a chilled buttermilk soup and in Finland, cold fruit soups are considered a dessert.

Cold cream of peas with mint

Ingredients

Shallot — 1 large, minced

Unsalted butter — 1

By Tahseen, Ismat

These vitamin-rich soups, using the best seasonal vegetables, are ideal for the hot climate.

In the hot summer, there's nothing as refreshing as a cold beverage. But you need not just have an aampanna or juice to satiate yourself. Low-cal chilled soups -- made with fresh veggies that are available in abu n - dance at this time of the year -- are ideal.

Health advantages of cold soups

* When it is hot, the body goes through a loss of fluids. But cold soups aim to replenish the nutrients that are lost. These are made with fresh vegetables and fruits and they also rehydrate the fluids lost through sweating.

Types these are divided into two main categories:

* Savoury: These are most popular and served at the start of the meal. A savoury cold soup is light and will work to build an appetite. Most savoury cold soups are actually made by chilling the hot versions of the soups.

* Sweet: These soups are served as a dessert and made with a fruit or pure. They can be garnished with ice cream. They are had at the end of the meal.

Did you know?

* In the summer of 1917, a chef in New York served a cold potato-leek soup. He named it vichyssoise [pronounced vi-siswaaz] after a French spa resort. Today you get several varieties. The Greeks have a chilled lemon soup -- Avgolemono, Russinas love their chilled beet borsch, Danes have a chilled buttermilk soup and in Finland, cold fruit soups are considered a dessert.

Cold cream of peas with mint

Ingredients

Shallot -- 1 large, minced

Unsalted butter -- 1

Tags: Body, Cold, Flu

How Much Vitamin D for Babies?

Posted May 10, 2013

By a News Reporter-Staff News Editor at Health & Medicine Week — Vitamin D is crucial to the growth of healthy bones. It is especially important that babies get enough of it during the first twelve months of their lives when their bones are growing rapidly. This is why health care providers frequently recommend that parents give their babies a daily vitamin D supplement. But how much vitamin D should babies be given?

A new study led by Prof. Hope Weiler, from the School of Dietetics and Human Nutrition at McGill University and by Dr. Celia Rodd of McGill’s Department of Pediatrics, has just confirmed that 400 IU of vitamin D daily is sufficient for infant health.

“There’s sometimes a feeling that more is better,” says Prof. Weiler. “But until now, no one had compared the popularly recommended daily doses of vitamin D to see what will result in optimal health for infants, so we were very glad to be able to do this.”

Current recommendations about how much vitamin D a baby needs daily in order to build healthy bones and prevent rickets vary widely. In France and Finland, the recommended daily dose is of 1,000 IU for infants. At the lower end of the scale, Health Canada and the World Health Organization both recommend a daily dose of 400 IU. The Canadian Pediatric Society distinguishes between winter and summer months and recommends that infants be given 800 IU per day during the winter when babies get less exposure to sunshine. (Vitamin D is sometimes called the “sunshine vitamin” because with enough sunshine, most people can make it themselves. Babies are not expected to do so and our northern climate limits synthesis in the colder months from about October to April.) (see also McGill University).

The team followed a group of 132 infants in Montreal who were randomly assigned to receive different daily doses of vitamin D (400 IU per day, 800 IU, 1200 IU and 1600 IU) over a period of 12 months. After their initial intake in the study, the researchers then measured the babies’ weight, length, and head circumference, as well as the levels of vitamin D in their blood at three months, six months, nine months and a year of age. They also looked at how much mineral was added to the babies’ bones as they grew.

It was clear, as early as the three-month mark, that there was no advantage to the higher doses of vitamin D and that 400 IU per day was sufficient. “The parents that we saw in the study were highly motivated and made sure that their babies were taking the vitamin D on a daily basis,” says Dr. Rodd. The researchers concluded that higher doses provided no additional benefits in terms of helping babies grow a healthy skeleton.

The researchers acknowledge that their infant group had fairly good amounts of vitamin D at the beginning of the study. Therefore, whether higher amounts are needed in infants with lower vitamin D at birth still needs to be clarified.

Health & Medicine Week

McGill University

By a News Reporter-Staff News Editor at Health & Medicine Week -- Vitamin D is crucial to the growth of healthy bones. It is especially important that babies get enough of it during the first twelve months of their lives when their bones are growing rapidly. This is why health care providers frequently recommend that parents give their babies a daily vitamin D supplement. But how much vitamin D should babies be given?

A new study led by Prof. Hope Weiler, from the School of Dietetics and Human Nutrition at McGill University and by Dr. Celia Rodd of McGill's Department of Pediatrics, has just confirmed that 400 IU of vitamin D daily is sufficient for infant health.

"There's sometimes a feeling that more is better," says Prof. Weiler. "But until now, no one had compared the popularly recommended daily doses of vitamin D to see what will result in optimal health for infants, so we were very glad to be able to do this."

Current recommendations about how much vitamin D a baby needs daily in order to build healthy bones and prevent rickets vary widely. In France and Finland, the recommended daily dose is of 1,000 IU for infants. At the lower end of the scale, Health Canada and the World Health Organization both recommend a daily dose of 400 IU. The Canadian Pediatric Society distinguishes between winter and summer months and recommends that infants be given 800 IU per day during the winter when babies get less exposure to sunshine. (Vitamin D is sometimes called the "sunshine vitamin" because with enough sunshine, most people can make it themselves. Babies are not expected to do so and our northern climate limits synthesis in the colder months from about October to April.) (see also McGill University).

The team followed a group of 132 infants in Montreal who were randomly assigned to receive different daily doses of vitamin D (400 IU per day, 800 IU, 1200 IU and 1600 IU) over a period of 12 months. After their initial intake in the study, the researchers then measured the babies' weight, length, and head circumference, as well as the levels of vitamin D in their blood at three months, six months, nine months and a year of age. They also looked at how much mineral was added to the babies' bones as they grew.

It was clear, as early as the three-month mark, that there was no advantage to the higher doses of vitamin D and that 400 IU per day was sufficient. "The parents that we saw in the study were highly motivated and made sure that their babies were taking the vitamin D on a daily basis," says Dr. Rodd. The researchers concluded that higher doses provided no additional benefits in terms of helping babies grow a healthy skeleton.

The researchers acknowledge that their infant group had fairly good amounts of vitamin D at the beginning of the study. Therefore, whether higher amounts are needed in infants with lower vitamin D at birth still needs to be clarified.

Copyright 2013, NewsRx LLC

Health & Medicine Week

McGill University

© 2013 Health & Medicine Week via NewsRx.com

Tags: Babies, Cold, For babies, Weight

Do Get Your Vitamin D

Posted Jan 29, 2013

Feeling down? Try vitamin D, some studies suggest.

Wary of flu or multiple sclerosis? Overweight?

Try vitamin D, other studies suggest.

Vitamin D, the “sunshine vitamin” that helps prevent osteoporosis by building and maintaining muscles and bones, has in recent years also been at least tentatively credited with helping to prevent or treat a host of other problems.

The word has spread from friend to friend, from doctor to patient, on TV and online. “The Dr. Oz Show” — responsible for what the nutrition industry calls “the Dr. Oz effect,” in which sales spike after the TV doctor mentions a product — has touted vitamin D as a cancer fighter and fat melter.

Dr. Lynn Kohlmeier, director of Spokane Osteoporosis and Endocrine Associates of Spokane, is a vitamin D proponent, working to educate residents about connections between the vitamin and healthy bones and muscles. Vitamin D supplementation has been shown repeatedly to reduce the risk of falls among older adults.

When it comes to research in early stages linking vitamin D to other health problems, “I think it’s good to be skeptical,” she said. “A lot of those claims have not been proven.”

Even so, many researchers and patients see a lot of promise in vitamin D. In the face of that promise, more people facing potential vitamin D shortages — a result of lifestyle and location — are boosting their levels with supplements. How much to supplement remains subject to debate.

One online clearinghouse, www.vitamindandms.org, cites dozens of studies suggesting the vitamin may prevent or delay multiple sclerosis.

The National Cancer Institute doesn’t take a position on using vitamin D supplements to reduce cancer risk. But it does note some studies have linked higher vitamin D levels with lower risks of colorectal cancer; it’s unclear whether the vitamin is associated with reduced risks of other cancers, the institute says.

“I started taking it and noticed differences almost immediately,” said Pat Dougherty, a chiropractor who encourages his patients at North Central Chiropractic to take vitamin D supplements. “The first things I noticed almost immediately were clarity and more energy.”

Diane Markley started taking vitamin D supplements 40 years ago on her doctor’s advice. “He was kind of ahead of his time,” Markley said.

For most of us, supplements offer the easiest path to vitamin D.

Otherwise, humans get it mostly through exposure to the sun and a few foods. But it’s cloudy out there. Even when it’s sunny, the region’s northern latitude means the light that reaches us contains less-powerful ultraviolet rays.

“There’s a lot of people in the Northwest that have low levels,” said Dr. Paul Skrei, a family physician and medical director at Group Health’s Lidgerwood Health Care Center in north Spokane.

But what’s considered low is up for debate, he said. That also goes for what’s considered normal, which depends on what lab you’re in, what journal you’re reading — or where you live, he said.

Consider oxygen, Skrei said: People breathing air at sea level will have different “normal” oxygen levels than someone breathing in Denver. The body adjusts to current conditions.

The Institute of Medicine said in 2010 that practically everyone needs 20 nanograms of vitamin D per milliliter for good bone health. The nonprofit organization advises the government and others on health issues.

Skrei said he’s had a lot of patients ask to be tested in recent years, and he’s found levels from 15 to 47 nanograms per milliliter. But those results can be complicated to interpret — especially compared with the Institute of Medicine’s recommendations, which drew flak from researchers and doctors who said its guidelines for daily vitamin D intakes and healthy levels were too low.

“It’s debatable now, but I would say most of the osteoporosis and calcium specialists feel that deficiency is less than 10,” said Kohlmeier, of Osteoporosis and Endocrine Associates. “No one’s going to argue about that. That’s severe deficiency. Vitamin D insufficiency is less than 20. But … despite the Institute of Medicine publishing that 20 was good enough and that should be our goal, osteoporosis and calcium experts really feel a level of 32 to 40 is where we should shoot for.”

Assuming minimal sun exposure, the organization also said a daily dose of 600 international units, or IUs, of vitamin D meets the needs of almost everyone in the U.S. People 71 and older may need as much as 800 IUs a day, the organization said. It offered an upper limit of 4,000 IUs a day for most people 9 or older.

Kohlmeier said she often advises patients to supplement with 2,000 to 5,000 IUs a day.

There’s such a thing as too much vitamin D. It’s a fat-soluble vitamin, stored throughout the body. Water-soluble vitamins, on the other hand, dissolve in water and are discharged through the kidneys if you have too much.

“Vitamin D toxicity is real, but it’s hard to become vitamin D toxic,” Kohlmeier said. “You’d have to take over 10,000 (IUs a day) over a long period of time. I don’t like people taking more than 6,000 a day.”

Scott League, general manager of Spokane-area Mother’s Cupboard stores, said he doesn’t put much stock in the Institute of Medicine’s numbers.

“I think typically the government is very conservative when it comes to supplements,” League said.

Recommended “daily values” of vitamins and nutrients reflect amounts required to prevent severe health problems, not necessarily maintain optimal health, League said.

His stores carry jars of 10,000 IU soft gels, along with smaller daily doses. League takes 5,000 IUs a day, he said, and gives his 6-year-old daughter about 2,000 a day.

Rather than exact numbers, Skrei said what’s most important is the difference between insufficient levels and deficient levels.

Deficiency is “something that’s causing symptoms or a medical condition.” That’s often osteoporosis, whose symptoms before bone fracture are vague — general muscle weakness or aches, achy bones, maybe sore shins.

These days, if Skrei suspects an insufficiency, he usually skips the blood work. He said most doctors agree that’s the way to go, unless they suspect a patient needs more supplementation than normal. People at risk of deficiency include nursing-home residents who rarely go outside, bariatric-bypass patients, and people with celiac disease or ulcerative colitis.

In general, Skrei said, “It’s much safer and easier to tell people, ‘Whatever your diet, if you’re a normal adult, take 800 units a day with calcium. Just supplement your diet, rather than worry about the levels.’”

That view follows a period of a lot of blood testing, as word spread among patients of the vitamin’s potential roles throughout the body.

“Vitamin D was one of the most common, maybe over-ordered, lab tests in 2011 and 2012,” Kohlmeier said.

She doesn’t need a test to tell her pretty much everyone should have more of it. Kohlmeier said she skips testing unless the patient has been taking at least 800 IUs a day for a couple of months. Without taking supplements, “they’re going to be low,” Kohlmeier said.

Skrei said he doesn’t know why vitamin D would make someone feel more energetic, for example.

But “if you’re taking something and it makes you feel better and it’s not dangerous,” go for it, he said.

“Take it for a month. If you feel better, then don’t worry about the dose or the level,” Skrei said. “Take a little more, and if you continue to feel better, that’s fine. If you take it for a month and you don’t feel any different, then you can decide if you want to continue doing it or not.”

Visit The Spokesman-Review (Spokane, Wash.) at www.spokesman.com

Distributed by MCT Information Services

Feeling down? Try vitamin D, some studies suggest.

Wary of flu or multiple sclerosis? Overweight?

Try vitamin D, other studies suggest.

Vitamin D, the "sunshine vitamin" that helps prevent osteoporosis by building and maintaining muscles and bones, has in recent years also been at least tentatively credited with helping to prevent or treat a host of other problems.

The word has spread from friend to friend, from doctor to patient, on TV and online. "The Dr. Oz Show" -- responsible for what the nutrition industry calls "the Dr. Oz effect," in which sales spike after the TV doctor mentions a product -- has touted vitamin D as a cancer fighter and fat melter.

When it comes to research in early stages linking vitamin D to other health problems, "I think it's good to be skeptical," she said. "A lot of those claims have not been proven."

Even so, many researchers and patients see a lot of promise in vitamin D. In the face of that promise, more people facing potential vitamin D shortages -- a result of lifestyle and location -- are boosting their levels with supplements. How much to supplement remains subject to debate.

One online clearinghouse, www.vitamindandms.org, cites dozens of studies suggesting the vitamin may prevent or delay multiple sclerosis.

The National Cancer Institute doesn't take a position on using vitamin D supplements to reduce cancer risk. But it does note some studies have linked higher vitamin D levels with lower risks of colorectal cancer; it's unclear whether the vitamin is associated with reduced risks of other cancers, the institute says.

"I started taking it and noticed differences almost immediately," said Pat Dougherty, a chiropractor who encourages his patients at North Central Chiropractic to take vitamin D supplements. "The first things I noticed almost immediately were clarity and more energy."

Diane Markley started taking vitamin D supplements 40 years ago on her doctor's advice. "He was kind of ahead of his time," Markley said.

For most of us, supplements offer the easiest path to vitamin D.

Otherwise, humans get it mostly through exposure to the sun and a few foods. But it's cloudy out there. Even when it's sunny, the region's northern latitude means the light that reaches us contains less-powerful ultraviolet rays.

"There's a lot of people in the Northwest that have low levels," said Dr. Paul Skrei, a family physician and medical director at Group Health's Lidgerwood Health Care Center in north Spokane.

But what's considered low is up for debate, he said. That also goes for what's considered normal, which depends on what lab you're in, what journal you're reading -- or where you live, he said.

Consider oxygen, Skrei said: People breathing air at sea level will have different "normal" oxygen levels than someone breathing in Denver. The body adjusts to current conditions.

Skrei said he's had a lot of patients ask to be tested in recent years, and he's found levels from 15 to 47 nanograms per milliliter. But those results can be complicated to interpret -- especially compared with the Institute of Medicine's recommendations, which drew flak from researchers and doctors who said its guidelines for daily vitamin D intakes and healthy levels were too low.

"It's debatable now, but I would say most of the osteoporosis and calcium specialists feel that deficiency is less than 10," said Kohlmeier, of Osteoporosis and Endocrine Associates. "No one's going to argue about that. That's severe deficiency. Vitamin D insufficiency is less than 20. But ... despite the Institute of Medicine publishing that 20 was good enough and that should be our goal, osteoporosis and calcium experts really feel a level of 32 to 40 is where we should shoot for."

Kohlmeier said she often advises patients to supplement with 2,000 to 5,000 IUs a day.

There's such a thing as too much vitamin D. It's a fat-soluble vitamin, stored throughout the body. Water-soluble vitamins, on the other hand, dissolve in water and are discharged through the kidneys if you have too much.

"Vitamin D toxicity is real, but it's hard to become vitamin D toxic," Kohlmeier said. "You'd have to take over 10,000 (IUs a day) over a long period of time. I don't like people taking more than 6,000 a day."

Scott League, general manager of Spokane-area Mother's Cupboard stores, said he doesn't put much stock in the Institute of Medicine's numbers.

"I think typically the government is very conservative when it comes to supplements," League said.

Recommended "daily values" of vitamins and nutrients reflect amounts required to prevent severe health problems, not necessarily maintain optimal health, League said.

His stores carry jars of 10,000 IU soft gels, along with smaller daily doses. League takes 5,000 IUs a day, he said, and gives his 6-year-old daughter about 2,000 a day.

Rather than exact numbers, Skrei said what's most important is the difference between insufficient levels and deficient levels.

Deficiency is "something that's causing symptoms or a medical condition." That's often osteoporosis, whose symptoms before bone fracture are vague -- general muscle weakness or aches, achy bones, maybe sore shins.

These days, if Skrei suspects an insufficiency, he usually skips the blood work. He said most doctors agree that's the way to go, unless they suspect a patient needs more supplementation than normal. People at risk of deficiency include nursing-home residents who rarely go outside, bariatric-bypass patients, and people with celiac disease or ulcerative colitis.

In general, Skrei said, "It's much safer and easier to tell people, 'Whatever your diet, if you're a normal adult, take 800 units a day with calcium. Just supplement your diet, rather than worry about the levels.'"

That view follows a period of a lot of blood testing, as word spread among patients of the vitamin's potential roles throughout the body.

"Vitamin D was one of the most common, maybe over-ordered, lab tests in 2011 and 2012," Kohlmeier said.

She doesn't need a test to tell her pretty much everyone should have more of it. Kohlmeier said she skips testing unless the patient has been taking at least 800 IUs a day for a couple of months. Without taking supplements, "they're going to be low," Kohlmeier said.

Skrei said he doesn't know why vitamin D would make someone feel more energetic, for example.

But "if you're taking something and it makes you feel better and it's not dangerous," go for it, he said.

"Take it for a month. If you feel better, then don't worry about the dose or the level," Skrei said. "Take a little more, and if you continue to feel better, that's fine. If you take it for a month and you don't feel any different, then you can decide if you want to continue doing it or not."

Visit The Spokesman-Review (Spokane, Wash.) at www.spokesman.com

Distributed by MCT Information Services

Tags: Body, Building, Calcium, Cancer, Celiac, Cold, Energy, Flu, Food, Information, kidney, Osteoporosis, Vitamins, Weight

Replace Refined Grains with Whole Grains

Posted Jan 21, 2013

Eating more whole grains, the USDA says, can help reduce the risk of certain diseases. Folks at the Harvard School of Public Health take it a step further, saying that whole grains should fill up the entire quarter of our plates.

Whole grains include barley, corn, oats, rice, rye and wheat (bulgur, farro and spelt are wheat grains). They contain the entire kernel with its nutritional parts: the bran (outer layer), endosperm (inner) and germ.

Fortunately, finding whole grains is easier than ever as more and more products contain 100% whole grains. And some very old grains are being reintroduced to new generations.

Grains such as amaranth, farro and quinoa are called ancient grains because the strains have been around for thousands of years.

Not only are they showing up in more recipes, they’re becoming more widely available on grocery store shelves.

“The focus on eating more whole grains has meant that there are even more options to the consumer,” said Bethany Thayer, wellness director at Henry Ford Health System in Detroit and spokeswoman for the Academy of Nutrition and Dietetics. “We are not limited to whole wheat. You have whole-grain options like farro and spelt.”

It takes a conscious effort to make sure half of the grains you consume are whole.

Don’t be swayed by what’s on the front of the package. “You need to look at the ingredients list,” Thayer said. The first ingredient should be a whole grain, such as whole wheat, whole rye or quinoa.

“Increasing whole grains can be as easy as swapping out enriched flour with whole-wheat flour in your recipes,” Thayer said. “Depending on the recipe, you may want to mix half enriched flour with half whole-wheat flour.

When you have a choice, opt for whole grains.

“For breakfast, choose whole-grain cereals such as Wheaties, oatmeal or whole-grain toast. For lunch, make your sandwich with whole-grain bread, and at dinner choose a brown rice pilaf or whole-grain pasta,” said Kathleen Poore, registered dietitian and a program specialist with the Ann Arbor VA Health System. “And choose popcorn for a tasty whole-grain snack.”

More Details: Ancient grains

These three so-called ancient grains are gaining new lives.

AMARANTH

What it is: These tiny yellowish seeds were a staple of the Aztecs. Not a true grain, it has the nutritional profile of a cereal grain.

Best nutritional aspect: Gluten-free, rich in vitamin B and a source of vitamin E, high in protein and a source of good fat.

To cook: For 1 cup amaranth use 2 1/2 cups water. Bring to a boil, reduce heat, cover and simmer for 20 minutes until fluffy.

Best uses: Pilafs, hot cereals, cold salads. Use amaranth flour in breads, cookies and pancakes.

FARRO

What it is: A whole-wheat grain originally cultivated in the Middle East, it is known as the grain consumed by the Roman Empire. It has a nutty flavor and chewy texture.

Best nutritional aspect: High in protein, vitamins and antioxidants. Twice the fiber of wheat.

To cook: Farro is generally sold pearled, meaning some of the hull is removed so it cooks quicker. Soak unpearled farro overnight to soften the hull. For 1 cup farro, use 3 cups water. Bring to boil, cover and simmer for 30-40 minutes.

Best uses: In cold salads or in side dishes mixed with roasted vegetables. Use like Arborio rice to make risotto or soups.

QUINOA

What it is: A South America native, quinoa (KEEN-wah) consists of tiny, disc-shaped grains. It has the highest protein of any grain and a nutty flavor. Not a true grain, it has the nutritional profile of a cereal grain. You can buy quinoa in regular, red, black or mixed styles.

Best nutrition aspect: Known as a complete grain because of its high protein, high calcium and high amino acids. A 1/2 cup serving has 5 grams of fiber.

To cook: Rinse quinoa well in a fine strainer with cold water. Bring 1 cup quinoa to a boil in 2 cups of water. Reduce heat to low, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. A half-cup serving has 5 grams of fiber and 4 grams of protein.

Best uses: Cold vegetable salads, including potato salads, and soups. In side dishes, add other vegetables, including roasted asparagus and squash.

Sources: www.wholegrainscouncil.org; “The New Whole Grains Cookbook” by Robin Asbell (Chronicle Books, $19.95).

More Details: Read the label

The Whole Grains Council introduced a 100% Whole Grain stamp years ago that’s on thousands of products. But it’s still important to read the ingredient list.

Products that have the 100% stamp offer 47 grams or more of whole grains per serving.

The organization’s stamp without the 100% signals a product with 8 grams or more of whole grains per serving.

The recommendation is to eat 48 grams or more of whole grains.

A product may not have a stamp but might carry other phrases about the amount of whole grains, such as:

— Good source: At least 8 grams of whole grains per serving.

— Excellent source: at least 16 grams per serving.

Whole grains include wheat, corn, rice, oats, farro, barley, quinoa, spelt and rye.

Source: www.wholegrains council.org and Free Press research.

Visit the Detroit Free Press at www.freep.com

Distributed by MCT Information Services

Fortunately, finding whole grains is easier than ever as more and more products contain 100% whole grains. And some very old grains are being reintroduced to new generations.

Grains such as amaranth, farro and quinoa are called ancient grains because the strains have been around for thousands of years.

Not only are they showing up in more recipes, they're becoming more widely available on grocery store shelves.

"The focus on eating more whole grains has meant that there are even more options to the consumer," said Bethany Thayer, wellness director at Henry Ford Health System in Detroit and spokeswoman for the Academy of Nutrition and Dietetics. "We are not limited to whole wheat. You have whole-grain options like farro and spelt."

It takes a conscious effort to make sure half of the grains you consume are whole.

Don't be swayed by what's on the front of the package. "You need to look at the ingredients list," Thayer said. The first ingredient should be a whole grain, such as whole wheat, whole rye or quinoa.

"Increasing whole grains can be as easy as swapping out enriched flour with whole-wheat flour in your recipes," Thayer said. "Depending on the recipe, you may want to mix half enriched flour with half whole-wheat flour.

When you have a choice, opt for whole grains.

"For breakfast, choose whole-grain cereals such as Wheaties, oatmeal or whole-grain toast. For lunch, make your sandwich with whole-grain bread, and at dinner choose a brown rice pilaf or whole-grain pasta," said Kathleen Poore, registered dietitian and a program specialist with the Ann Arbor VA Health System. "And choose popcorn for a tasty whole-grain snack."

More Details: Ancient grains

These three so-called ancient grains are gaining new lives.

AMARANTH

What it is: These tiny yellowish seeds were a staple of the Aztecs. Not a true grain, it has the nutritional profile of a cereal grain.

Best nutritional aspect: Gluten-free, rich in vitamin B and a source of vitamin E, high in protein and a source of good fat.

To cook: For 1 cup amaranth use 2 1/2 cups water. Bring to a boil, reduce heat, cover and simmer for 20 minutes until fluffy.

Best uses: Pilafs, hot cereals, cold salads. Use amaranth flour in breads, cookies and pancakes.

FARRO

What it is: A whole-wheat grain originally cultivated in the Middle East, it is known as the grain consumed by the Roman Empire. It has a nutty flavor and chewy texture.

Best nutritional aspect: High in protein, vitamins and antioxidants. Twice the fiber of wheat.

Best uses: In cold salads or in side dishes mixed with roasted vegetables. Use like Arborio rice to make risotto or soups.

QUINOA

Best nutrition aspect: Known as a complete grain because of its high protein, high calcium and high amino acids. A 1/2 cup serving has 5 grams of fiber.

Best uses: Cold vegetable salads, including potato salads, and soups. In side dishes, add other vegetables, including roasted asparagus and squash.

Sources: www.wholegrainscouncil.org; "The New Whole Grains Cookbook" by Robin Asbell (Chronicle Books, $19.95).

More Details: Read the label

The Whole Grains Council introduced a 100% Whole Grain stamp years ago that's on thousands of products. But it's still important to read the ingredient list.

Products that have the 100% stamp offer 47 grams or more of whole grains per serving.

The organization's stamp without the 100% signals a product with 8 grams or more of whole grains per serving.

The recommendation is to eat 48 grams or more of whole grains.

A product may not have a stamp but might carry other phrases about the amount of whole grains, such as:

-- Good source: At least 8 grams of whole grains per serving.

-- Excellent source: at least 16 grams per serving.

Whole grains include wheat, corn, rice, oats, farro, barley, quinoa, spelt and rye.

Source: www.wholegrains council.org and Free Press research.

Visit the Detroit Free Press at www.freep.com

Distributed by MCT Information Services

Tags: Antioxidant, Calcium, Cold, Flu, Food, Gain, gluten, Information, Snack, Vitamins

Cold or Flu?

Posted Jan 15, 2013

The common cold and flu are caused by different viruses but can have some similar symptoms, making them tough to tell apart. In general, the flu is worse and symptoms are more intense.

COLDS: Usual symptoms include stuffy or runny nose, sore throat and sneezing. Coughs are hacking and productive. It’s unusual to have fever, chills, headaches and body aches, and if they do occur, they are mild.

FLU: Fever is usually present, along with chills, headache and moderate-to-severe body aches and tiredness. Symptoms can come on rapidly, within three to six hours. Coughs are dry and unproductive, and sore throats are less common.

PREVENTION: To avoid colds and flu, wash your hands with warm water and soap after you’ve been out in public or around sick people. Don’t share cups or utensils. And get a flu vaccination – officials say it’s not too late, even in places where flu is raging.

TREATMENT: People with colds or mild cases of the flu should get plenty of rest and fluids. Those with severe symptoms, such as a high fever or difficulty breathing, should see a doctor and may be prescribed antiviral drugs or other medications. Children should not be given aspirin without a doctor’s approval.

Sources: U.S. Centers for Disease Control and Prevention; Roche, maker of Tamiflu.

The common cold and flu are caused by different viruses but can have some similar symptoms, making them tough to tell apart. In general, the flu is worse and symptoms are more intense.

COLDS: Usual symptoms include stuffy or runny nose, sore throat and sneezing. Coughs are hacking and productive. It's unusual to have fever, chills, headaches and body aches, and if they do occur, they are mild.

PREVENTION: To avoid colds and flu, wash your hands with warm water and soap after you've been out in public or around sick people. Don't share cups or utensils. And get a flu vaccination - officials say it's not too late, even in places where flu is raging.

Sources: U.S. Centers for Disease Control and Prevention; Roche, maker of Tamiflu.

Tags: Body, Children, Cold, Colds, Cough, Fever, Flu, Headache, Headaches, Sore throat, Sore Throats, Viruses

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.

___

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."

"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.

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.

___

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

Distributed by MCT Information Services

Tags: Anxiety, Attention, Bath, Building, Cold, Depression, Energy, Food, Gain, Information, Mood, Sleep, Weight, Weight gain

10 Tips to Prevent Snacking from Boredom

Posted Dec 10, 2012

At what time of day do you most often catch yourself snacking?

If you’re like me, it’s in the evening and there’s a television nearby. Often, I’m not even paying attention to what I’m eating; it’s just something to do with my hands because I’m restless or bored while watching TV.

That, friends, is the epitome of boredom snacking. I’ve really made an effort over the past few months to control this bad habit. I make sure before I flip on the remote that there is a bottle of Vitamin Water nearby and a magazine or book.

Weight-loss counselors will tell you the need to snack is usually the result of a mental trigger rather than physical hunger. Those triggers most often are stress, emotional gratification or boredom.

I’ve compiled 10 tips from Hungry Girl, diet-blog.com and Fit Day on how to bust the boredom snacking syndrome.

Don’t try to go cold turkey and cut out all snacks at once. As we’ve heard nutritionists say repeatedly, “Depriving yourself only makes you want a food more.” You might try 100-calorie packs and limit yourself to one pack a night while going through cookie/chips withdrawal.

1. Keep your hands busy. Try knitting, cross-stitching, file and paint your nails, work crossword puzzles, read — anything that uses your hands and makes it hard to eat at the same time.

2. Get out of the house. Change your scenery so a cabinet of snacks isn’t tempting you from across the room. Go for a quick walk, sit outside on the porch and read, or even just change rooms and move to another part of the house.

3. Brush your teeth and rinse with mouthwash. Chips and salty snacks are a lot less appealing when your mouth is minty fresh.

4. Quench your thirst. A basic tenet of Weight Watchers is that usually when you feel like snacking, it’s your body needing hydration. So sip sugar-free tea, coffee or ice water.

5. Feed the need to chomp. Keep your tastebuds happy with a piece of sugar-free hard candy, sugarless gum or sucker. Hungry Girl says that 94 percent fat-free popcorn is another good choice because it contains just 20 calories per cup.

6. Don’t keep “trigger foods” in the house. We all know what our weaknesses are, the foods that trigger a mindless desire to snack. Mine is Little Debbie Swiss Cake Rolls.

Out of sight, out of mind. Don’t buy them. If they aren’t in the house, they can’t tempt you.

7. Keep a food journal. Carrie Underwood has stated in numerous interviews that she lost weight more easily by writing down every edible that passed through her lips.

The premise is when you see the list of everything you’re eating in one day, you realize how much you overeat. Holding yourself accountable for everything you ingest will make you think twice about whether you really want that snack.

8. Sit it out. Here’s one I hadn’t heard before: If you force yourself to wait 20 minutes before getting the snack, nine times out of 10 you won’t want it anymore. (But I bet that 20 minutes drags by like 20 hours.)

9. Don’t skip meals. It’s a no-brainer: If you aren’t going long intervals between meals then you won’t feel those stomach growlings that urge you to snack.

10. If you are genuinely hungry, eat fruit or veggies. Remember, fruit’s free on Weight Watchers now. It’s so much easier to reach for celery sticks or an apple if you have them already washed, cut and ready to grab when you open the refrigerator door.

Contact Susan Pierce at spierce@timesfreepress.com or 423-757-6284.

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

At what time of day do you most often catch yourself snacking?

If you're like me, it's in the evening and there's a television nearby. Often, I'm not even paying attention to what I'm eating; it's just something to do with my hands because I'm restless or bored while watching TV.

That, friends, is the epitome of boredom snacking. I've really made an effort over the past few months to control this bad habit. I make sure before I flip on the remote that there is a bottle of Vitamin Water nearby and a magazine or book.

Weight-loss counselors will tell you the need to snack is usually the result of a mental trigger rather than physical hunger. Those triggers most often are stress, emotional gratification or boredom.

I've compiled 10 tips from Hungry Girl, diet-blog.com and Fit Day on how to bust the boredom snacking syndrome.

Don't try to go cold turkey and cut out all snacks at once. As we've heard nutritionists say repeatedly, "Depriving yourself only makes you want a food more." You might try 100-calorie packs and limit yourself to one pack a night while going through cookie/chips withdrawal.

1. Keep your hands busy. Try knitting, cross-stitching, file and paint your nails, work crossword puzzles, read -- anything that uses your hands and makes it hard to eat at the same time.

2. Get out of the house. Change your scenery so a cabinet of snacks isn't tempting you from across the room. Go for a quick walk, sit outside on the porch and read, or even just change rooms and move to another part of the house.

3. Brush your teeth and rinse with mouthwash. Chips and salty snacks are a lot less appealing when your mouth is minty fresh.

4. Quench your thirst. A basic tenet of Weight Watchers is that usually when you feel like snacking, it's your body needing hydration. So sip sugar-free tea, coffee or ice water.

6. Don't keep "trigger foods" in the house. We all know what our weaknesses are, the foods that trigger a mindless desire to snack. Mine is Little Debbie Swiss Cake Rolls.

Out of sight, out of mind. Don't buy them. If they aren't in the house, they can't tempt you.

7. Keep a food journal. Carrie Underwood has stated in numerous interviews that she lost weight more easily by writing down every edible that passed through her lips.

The premise is when you see the list of everything you're eating in one day, you realize how much you overeat. Holding yourself accountable for everything you ingest will make you think twice about whether you really want that snack.

8. Sit it out. Here's one I hadn't heard before: If you force yourself to wait 20 minutes before getting the snack, nine times out of 10 you won't want it anymore. (But I bet that 20 minutes drags by like 20 hours.)

9. Don't skip meals. It's a no-brainer: If you aren't going long intervals between meals then you won't feel those stomach growlings that urge you to snack.

10. If you are genuinely hungry, eat fruit or veggies. Remember, fruit's free on Weight Watchers now. It's so much easier to reach for celery sticks or an apple if you have them already washed, cut and ready to grab when you open the refrigerator door.

Contact Susan Pierce at spierce@timesfreepress.com or 423-757-6284.

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

Tags: Attention, Body, Cold, Food, Information, Itching, Mouthwash, Nails, Pain, Sight, Snack, Stress, Vision, Weight

Pros and Cons of Going Totally Vegan

Posted May 26, 2012

Several high-profile public figures have made headlines recently about their decision to go vegan, spurring increased interest and debate about this plant-based diet plan.

Among them are Ellen DeGeneres, the Emmy award-winning comedian and her wife, actress Portia de Rossi, who have purged their diets of all animal products, including milk and eggs.

Former U.S. President Bill Clinton recently spoke with DeGeneres on her talk-variety show about his decision to adopt a vegan diet, too. Other famous vegans include: Carrie Underwood, Ted Danson, Mike Tyson, Alec Baldwin, Alicia Silverstone and Lea Michele.

Vegetarian vs. Vegan

According to a 2011 poll by The Vegetarian Resource Group, approximately 5 percent of adults in the U.S. say they are vegetarian, which means they never eat meat, fish, seafood or poultry.

About half of those vegetarians also are vegan, which means they also do not consume any animal products or by-products, according to the VRG.

In addition to staying away from flesh foods, dairy and eggs, vegans avoid fur, leather, wool, down and cosmetics or chemical products tested on animals for a variety of reasons, including those related to animal rights, the environment and health, according to Vegan Action, a nonprofit organization dedicated to educating the public about the benefits of a vegan lifestyle.

With the vegan lifestyle getting increased attention, we spoke to nine local experts and asked them to explain the pros and cons of this diet and lifestyle choice and how to make the change safely.

Benefits of vegan diet

Local dietitians said when done right, going vegan comes with numerous health perks.

Less fat, more fruits and veggies: Ellen Thompson, a registered, licensed dietitian in Ohio who is based out of Springfield and works throughout the Miami Valley, said vegans are removing saturated fats from their diet and are likely to eat more fruits and vegetables.

Decreased health risks: The vitamins and minerals in fruits and vegetables may lead to a decreased risk for certain types of cancer, said Carla Metzler, a registered, licensed dietitian who works at Fort Hamilton Hospital.

A vegan diet may prevent or reduce the risk of heart disease, diabetes and obesity, according to both Joan Wire, a registered, licensed dietitian in Ohio who runs a counseling business called Real Well and who works out of LaDeSpa in Oakwood, and Kathryn Hines, a registered, licensed dietitian in Ohio who works at Springfield Regional Medical Center.

Going vegan also may reduce the risk of high blood pressure, constipation, breast cancer, colon cancer, diverticular disease, gallstones, irritable bowel syndrome and appendicitis, said Mara Lamb, a registered, licensed dietitian who owns her own practice called Nutrition Therapy Clinic in Dayton.

Lower BMI: Vegans tend to have a lower body mass index and a lower amount of LDL cholesterol in their bodies, which clogs arteries, said Carol Nartker, a diabetes nutrition educator and a registered, licensed dietitian in Ohio who works at the Diabetes Wellness Center of Atrium Medical Center in Middletown.

In fact, “Forks over Knives,” a 2011 documentary, has recently drawn attention for examining the claim that most, and perhaps all, degenerative diseases can be controlled or eliminated by rejecting animal-based and processed foods, said Rich Cohen, a registered dietitian, licensed dietitian in Ohio, who works at Kettering Weight Loss Solutions within the Kettering Health Network.

“Our food supply is not very natural,” Cohen said. ” … The vegan diet seems to be offering perhaps some kind of a nutritional medicine approach, particularly with people with cardiovascular disease.”

Allergy, sinus relief? Wire also said individuals who turn to a vegan diet may realize allergy symptoms and sinus problems are reduced or eliminated once they stop consuming dairy.

Downsides of going vegan

On the other hand, there are potential negative health effects associated with going vegan, dietitians said.

Risk of deficiencies: According to Thompson, if a vegan is not careful, he or she may develop nutritional deficiencies due to a lack of dairy and meat products in their diet.

Some dietitians are concerned that vegans do not receive an adequate amount of amino acids, Vitamin B12, Vitamin D, Calcium, protein and iron, Thompson said.

Dr. Andrew Dyer, an associate clinician at Back to Health Center in Dayton, said protein deficiencies can lead to fatigue, a lack of energy and an inability to complete daily tasks, he said.

Additionally, those participating in exercise and athletics may have a difficult time healing and repairing post workout without getting enough protein in their diet, he said.

A lack of Vitamin B12 in a diet may lead to anemia, Nartker said.

Bone health: In addition, a lack of calcium may put a person at risk for developing a fragile bone structure, according to Metzler.

“Chronic nutritional deficiencies can affect the quality of one’s life, how they feel, how they function from day to day,” Nartker said.

What vegans should, should not eat

Vegans should avoid overly processed foods and choose whole foods, which are closer to “what Mother Nature intended” for people to consume, Wire recommends.

Vegans must minimize their intake of “junk food,” which includes sweets and snacks high in fat, Lamb said.

Acclimating to new tastes typically takes about three weeks, she said.

Importance of planning

Careful planning is key to ensuring a person adopts a long-term, healthy vegan diet, Thompson said. It’s also important that vegans remember that a healthy lifestyle means they get enough exercise and sleep, too, she said.

“It’s not what you do once in a while,” Thompson said. “It’s what you do every day.”

Start by doing research.

“Don’t go in cold turkey,” Wire said. ” … You could miss out on getting the right types of protein.”

Thompson said vegans should speak to a dietitian in order to make sure they are following a healthy diet plan.

New vegans should change their diet slowly, and should see a doctor if they have health issues such as diabetes, she said.

The Associated Press contributed to this story. Contact this reporter at (937) 225-2122 or Jacqueline.Boyle@coxinc.com.

Visit the Dayton Daily News (Dayton, Ohio) at www.daytondailynews.com

Several high-profile public figures have made headlines recently about their decision to go vegan, spurring increased interest and debate about this plant-based diet plan.

Among them are Ellen DeGeneres, the Emmy award-winning comedian and her wife, actress Portia de Rossi, who have purged their diets of all animal products, including milk and eggs.

Vegetarian vs. Vegan

According to a 2011 poll by The Vegetarian Resource Group, approximately 5 percent of adults in the U.S. say they are vegetarian, which means they never eat meat, fish, seafood or poultry.

About half of those vegetarians also are vegan, which means they also do not consume any animal products or by-products, according to the VRG.

With the vegan lifestyle getting increased attention, we spoke to nine local experts and asked them to explain the pros and cons of this diet and lifestyle choice and how to make the change safely.

Benefits of vegan diet

Local dietitians said when done right, going vegan comes with numerous health perks.

In fact, "Forks over Knives," a 2011 documentary, has recently drawn attention for examining the claim that most, and perhaps all, degenerative diseases can be controlled or eliminated by rejecting animal-based and processed foods, said Rich Cohen, a registered dietitian, licensed dietitian in Ohio, who works at Kettering Weight Loss Solutions within the Kettering Health Network.

"Our food supply is not very natural," Cohen said. " ... The vegan diet seems to be offering perhaps some kind of a nutritional medicine approach, particularly with people with cardiovascular disease."

Allergy, sinus relief? Wire also said individuals who turn to a vegan diet may realize allergy symptoms and sinus problems are reduced or eliminated once they stop consuming dairy.

Downsides of going vegan

On the other hand, there are potential negative health effects associated with going vegan, dietitians said.

Risk of deficiencies: According to Thompson, if a vegan is not careful, he or she may develop nutritional deficiencies due to a lack of dairy and meat products in their diet.

Some dietitians are concerned that vegans do not receive an adequate amount of amino acids, Vitamin B12, Vitamin D, Calcium, protein and iron, Thompson said.

Dr. Andrew Dyer, an associate clinician at Back to Health Center in Dayton, said protein deficiencies can lead to fatigue, a lack of energy and an inability to complete daily tasks, he said.

Additionally, those participating in exercise and athletics may have a difficult time healing and repairing post workout without getting enough protein in their diet, he said.

A lack of Vitamin B12 in a diet may lead to anemia, Nartker said.

Bone health: In addition, a lack of calcium may put a person at risk for developing a fragile bone structure, according to Metzler.

"Chronic nutritional deficiencies can affect the quality of one's life, how they feel, how they function from day to day," Nartker said.

What vegans should, should not eat

Vegans should avoid overly processed foods and choose whole foods, which are closer to "what Mother Nature intended" for people to consume, Wire recommends.

Vegans must minimize their intake of "junk food," which includes sweets and snacks high in fat, Lamb said.

Acclimating to new tastes typically takes about three weeks, she said.

Importance of planning

Careful planning is key to ensuring a person adopts a long-term, healthy vegan diet, Thompson said. It's also important that vegans remember that a healthy lifestyle means they get enough exercise and sleep, too, she said.

"It's not what you do once in a while," Thompson said. "It's what you do every day."

Start by doing research.

"Don't go in cold turkey," Wire said. " ... You could miss out on getting the right types of protein."

Thompson said vegans should speak to a dietitian in order to make sure they are following a healthy diet plan.

New vegans should change their diet slowly, and should see a doctor if they have health issues such as diabetes, she said.

The Associated Press contributed to this story. Contact this reporter at (937) 225-2122 or Jacqueline.Boyle@coxinc.com.

Visit the Dayton Daily News (Dayton, Ohio) at www.daytondailynews.com

Tags: Anemia, Attention, Body, Calcium, Cancer, Cardiovascular, Cholesterol, Cold, Constipation, Diabetes, Energy, Fatigue, Food, Healing, Heart, high blood pressure, Irritable bowel syndrome, Minerals, Sleep, Snack, Vitamins, Weight, Weight loss

Vitamin D Deficiency is Dangerous to Health

Posted April 21, 2012

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

“Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases,” said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer’s disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient — 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference’s Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. “Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3.”

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of “115 nanomoles (nMol) per litre. Maintain this level,” he advised.

olivia@khaleejtimes.com

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

"Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases," said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient -- 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference's Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. "Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3."

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of "115 nanomoles (nMol) per litre. Maintain this level," he advised.

olivia@khaleejtimes.com

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Tags: Body, Cancer, Cardiovascular, Children, Cold, Diabetes, Flu, Food, Hair, Heart, Immune, Infections, Liver, Osteoporosis, psoriasis, Respiratory infections, Women

Mental Stress May Lead to Physical Pain

Posted April 10, 2012

SCIENTISTS believe they have discovered why psychological stress can lead to physical pain.

A research team at Carnegie Mellon University in Pitts- burgh found that chronic psychological stress is associated with the body losing its ability to regulate the inflammatory response.

Published in the Proceedings of the National Academy of Sciences, the research shows the effects of psychological stress on the body’s ability to regulate inflammation can lead to the development and progression of disease.

Sheldon Cohen, professor of psychology at the university’s Dietrich College of Humanities and Social Sciences, said prolonged stress alters the effectiveness of cortisol to regulate the inflammatory response because it decreases tissue sensitivity to the hormone.

Specifically, immune cells become insensitive to cortisol’s regulatory effect and in turn inflammation is thought to promote the development and progression of many diseases.

Prof Cohen: “Inflammation is partly regulated by the hormone cortisol and when cortisol is not allowed to serve this function, inflammation can get out of control.”

The professor, whose early work showed that people suffering from psychological stress are more susceptible to developing colds, used the common cold as the model for testing his theory. With the common cold, symptoms are not caused by the virus. They are instead a side- effect of the inflammatory response that is triggered as part of the body’s effort to fight infection.

The greater the body’s inflammatory response to the virus, the greater is the likelihood of experiencing cold symptoms.

Prof Cohen said: “The immune system’s ability to regulate inflammation provides an explanation of how stress can promote disease.”

SCIENTISTS believe they have discovered why psychological stress can lead to physical pain.

A research team at Carnegie Mellon University in Pitts- burgh found that chronic psychological stress is associated with the body losing its ability to regulate the inflammatory response.

Published in the Proceedings of the National Academy of Sciences, the research shows the effects of psychological stress on the body's ability to regulate inflammation can lead to the development and progression of disease.

Sheldon Cohen, professor of psychology at the university's Dietrich College of Humanities and Social Sciences, said prolonged stress alters the effectiveness of cortisol to regulate the inflammatory response because it decreases tissue sensitivity to the hormone.

Specifically, immune cells become insensitive to cortisol's regulatory effect and in turn inflammation is thought to promote the development and progression of many diseases.

Prof Cohen: "Inflammation is partly regulated by the hormone cortisol and when cortisol is not allowed to serve this function, inflammation can get out of control."

The professor, whose early work showed that people suffering from psychological stress are more susceptible to developing colds, used the common cold as the model for testing his theory. With the common cold, symptoms are not caused by the virus. They are instead a side- effect of the inflammatory response that is triggered as part of the body's effort to fight infection.

The greater the body's inflammatory response to the virus, the greater is the likelihood of experiencing cold symptoms.

Prof Cohen said: "The immune system's ability to regulate inflammation provides an explanation of how stress can promote disease."

Tags: Body, Cold, Colds, Immune, Immune system, Pain, Stress

Are You Getting Enough Potassium?

Posted April 8, 2012

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention’s Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It’s one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. … If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don’t work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don’t have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they’re a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I’d advise against leaving out the chiles.

– China Millman

–1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

–2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

–1 cup boiling water

–1/2 cup firmly packed fresh cilantro

–4 large garlic cloves, peeled

–3/4 teaspoon salt

–1 tablespoon canola oil

–1/4 teaspoon ground turmeric

–1/2 cup buttermilk

–1 tablespoon whipping cream

–8 ounces baby spinach

Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.)

Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan.

Whisk buttermilk and cream in a small bowl.

When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don’t worry if it curdles a little.

Serves 4.

– Adapted from “The Simple Art of EatingWell Cookbook” by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt.

– China Millman

–1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

–4 teaspoons extra-virgin olive oil

–Salt and pepper

–2 garlic cloves, minced

–1 teaspoon fresh thyme or 1/4 teaspoon dried

–1 3/4 cups low-sodium chicken broth

–1 cup lentilles du Puy (French green lentils), rinsed and picked over

–2 teaspoons lemon juice

Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds.

Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer.

Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold.

Makes 81/2 cups.

– Adapted from “America’s Test Kitchen Light & Healthy: The Year’s Best Recipes Lightened Up” (America’s Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

The buzzword: Potassium The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention's Division for Heart Disease and Stroke Prevention. Q: What is potassium? A: It's one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function. Q: What does it do? A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss. Q: I often hear potassium mentioned along with sodium. How are they related? A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. ... If you have high sodium [in your diet], it will help if you eat more potassium. Q: Do we get enough of it? A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg. Q: Can we take a supplement? A: Supplements don't work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form. Q: What are good sources for potassium? A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don't have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits. The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt. Spicy stewed potatoes and spinach with buttermilk PG tested Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they're a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I'd advise against leaving out the chiles. -- China Millman --1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks --2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed --1 cup boiling water --1/2 cup firmly packed fresh cilantro --4 large garlic cloves, peeled --3/4 teaspoon salt --1 tablespoon canola oil --1/4 teaspoon ground turmeric --1/2 cup buttermilk --1 tablespoon whipping cream --8 ounces baby spinach Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed). Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.) Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan. Whisk buttermilk and cream in a small bowl. When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don't worry if it curdles a little. Serves 4. -- Adapted from "The Simple Art of EatingWell Cookbook" by Jessie Price & the EatingWell Test Kitchen (2010, $35) French lentils with Chard PG tested Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt. -- China Millman --1 onion, chopped fine -12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces --4 teaspoons extra-virgin olive oil --Salt and pepper --2 garlic cloves, minced --1 teaspoon fresh thyme or 1/4 teaspoon dried --1 3/4 cups low-sodium chicken broth --1 cup lentilles du Puy (French green lentils), rinsed and picked over --2 teaspoons lemon juice Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds. Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer. Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold. Makes 81/2 cups. -- Adapted from "America's Test Kitchen Light & Healthy: The Year's Best Recipes Lightened Up" (America's Test Kitchen, 2012, $35) China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman. ©2012 the Pittsburgh Post-Gazette Visit the Pittsburgh Post-Gazette at www.post-gazette.com

Tags: Body, Calcium, Cold, Food, Gain, Heart, kidney, Vision

Suffering from a Cold Could Make You Drive ‘Drunk’

Posted March 31, 2012

A new study suggests that drivers should worry about being picked up for driving under the influence – of a cold. A study from a British car insurance company and a university in Wales

A new study suggests that drivers should worry about being picked up for driving under the influence - of a cold. A study from a British car insurance company and a university in Wales

Tags: Cold, Flu

Vitamin D Deficiency is Dangerous to Health

Posted March 29, 2012

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

In the Middle East region, despite the year round sunshine, statistics are grim.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

to protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. “Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3.”

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of “115 nanomoles (nMol) per litre. Maintain this level,” he advised.

olivia@khaleejtimes.com

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

In the Middle East region, despite the year round sunshine, statistics are grim.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

to protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. "Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3."

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of "115 nanomoles (nMol) per litre. Maintain this level," he advised.

olivia@khaleejtimes.com

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Tags: Body, Cancer, Cardiovascular, Children, Cold, Diabetes, Flu, Food, Hair, Heart, Immune, Infections, Liver, Osteoporosis, psoriasis, Respiratory infections, Women

Creative Quinoa Recipes

Posted March 22, 2012

I’ve been wanting to try quinoa for a while.

Maybe it’s how it’s on so many “healthy eating” topics I’ve seen. Maybe it’s how the grocery store I frequent seems to be promoting it lately. Maybe I just like saying the name. (It’s pronounced “keen-wa.”)

Maybe it’s all of the above. But after perusing recipes for months, I finally decided to buy a box and give this so-called supergrain a try.

Quinoa seems too good to be true. It has a great deal of protein, as well as iron, magnesium, Vitamin E, potassium, amino acids and fiber. As a mostly vegetarian, I’m always looking for decent ways to incorporate these things into my diet.

Most recipes I’ve seen recommend rinsing the grains (in a very fine strainer; they’re small) in cold water first. Some suggest soaking it for five minutes first (to remove any traces of saponin, or chaff, from the grains), but that doesn’t seem to be necessary.

Many quinoa recipes are for side dish or salad-type dishes. I went for something a little different — a quinoa burger recipe that seemed to be conceivably something I could trick my children into eating. And the quantity seemed to promise copious leftovers for workday lunches.

I precooked my quinoa in 1 cup grain to 2 cups water, bringing the water to a boil first, then adding the grains, covering the pot and reducing the heat to low. It cooked for about 16 to 18 minutes.

I did have a bit of a surprise when I opened the pot lid to take a peek at the end. All I found when grocery shopping was red quinoa, so I went with that. There seems to be no differences between that and yellow quinoa, but the red color made the curly little white fibers on the outside of the cooked grain stand out all the more. It looked vaguely alien to me, but it turns out those little fibers are simply part of the grain … and when you see them, it means the quinoa is cooked.

The burgers were a snap to mix up, but time-consuming to cook. The mixture turned out quite sticky, so I added a tiny bit additional flour to help it come together. Another note: Once you have them in the pan, don’t move them until it’s time to flip them. There’s a greater chance they’ll fall apart if you do. (Ask me how I know this …)

I ate the patties on thin whole-wheat rolls, which complemented the taste of the burgers very nicely. I was munching away when my oh-so-fussy 3-year-old came over and wanted to know what I was eating. I told him and, at his request, handed over a piece of a patty. Then another. Eventually he sat down and happily scarfed down an entire burger.

For that reason alone, we’d probably be having these again at the Keppeler household. Anything that can steer the preschooler away from a (mostly unfulfilled) fondness for junk food is good by me.

Quinoa burgers

2 rounded cups cooked quinoa

3/4 cup shredded cheddar cheese

1/2 cup low-fat, small curd cottage cheese

3 eggs, lightly beaten

1 medium carrot, finely grated

2 chopped green onions

3 tablespoons flour

1/2 teaspoon sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil

In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, sugar, pepper, cumin, salt, and garlic powder.

Heat a frying pan and some olive oil over medium-low heat. Drop about 1/4 cup mixture into pan and lightly. Cook until golden-brown, about 3 to 4 minutes on each side.Makes 10-12 burgers.

Quinoa and black beans

This recipe is next on my quinoa experimentation list. Quinoa can also be substituted for rice in many recipes.

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and pepper to taste

1 cup frozen corn

2 (15 ounce) cans black beans, rinsed and drained

Heat the oil in a saucepan over medium heat. Stir in the onion and garlic. Saute until lightly browned.

Mix quinoa into the saucepan and cover with vegetable broth. Stir in cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat and cook 20 minutes,

Stir the corn into the mixture, and continue to simmer until heated through, about 5 minutes. Stir in the black beans.

Jill Keppeler is a writer for the Tonawanda News. She can be reached at jill.keppeler@

tonawanda-news.com.

Visit Tonawanda News (North Tonawanda, N.Y.) at www.tonawanda-news.com

Distributed by MCT Information Services

I've been wanting to try quinoa for a while. Maybe it's how it's on so many "healthy eating" topics I've seen. Maybe it's how the grocery store I frequent seems to be promoting it lately. Maybe I just like saying the name. (It's pronounced "keen-wa.") Maybe it's all of the above. But after perusing recipes for months, I finally decided to buy a box and give this so-called supergrain a try. Quinoa seems too good to be true. It has a great deal of protein, as well as iron, magnesium, Vitamin E, potassium, amino acids and fiber. As a mostly vegetarian, I'm always looking for decent ways to incorporate these things into my diet. Most recipes I've seen recommend rinsing the grains (in a very fine strainer; they're small) in cold water first. Some suggest soaking it for five minutes first (to remove any traces of saponin, or chaff, from the grains), but that doesn't seem to be necessary. Many quinoa recipes are for side dish or salad-type dishes. I went for something a little different -- a quinoa burger recipe that seemed to be conceivably something I could trick my children into eating. And the quantity seemed to promise copious leftovers for workday lunches. I precooked my quinoa in 1 cup grain to 2 cups water, bringing the water to a boil first, then adding the grains, covering the pot and reducing the heat to low. It cooked for about 16 to 18 minutes. I did have a bit of a surprise when I opened the pot lid to take a peek at the end. All I found when grocery shopping was red quinoa, so I went with that. There seems to be no differences between that and yellow quinoa, but the red color made the curly little white fibers on the outside of the cooked grain stand out all the more. It looked vaguely alien to me, but it turns out those little fibers are simply part of the grain ... and when you see them, it means the quinoa is cooked. The burgers were a snap to mix up, but time-consuming to cook. The mixture turned out quite sticky, so I added a tiny bit additional flour to help it come together. Another note: Once you have them in the pan, don't move them until it's time to flip them. There's a greater chance they'll fall apart if you do. (Ask me how I know this ...) I ate the patties on thin whole-wheat rolls, which complemented the taste of the burgers very nicely. I was munching away when my oh-so-fussy 3-year-old came over and wanted to know what I was eating. I told him and, at his request, handed over a piece of a patty. Then another. Eventually he sat down and happily scarfed down an entire burger. For that reason alone, we'd probably be having these again at the Keppeler household. Anything that can steer the preschooler away from a (mostly unfulfilled) fondness for junk food is good by me. Quinoa burgers 2 rounded cups cooked quinoa 3/4 cup shredded cheddar cheese 1/2 cup low-fat, small curd cottage cheese 3 eggs, lightly beaten 1 medium carrot, finely grated 2 chopped green onions 3 tablespoons flour 1/2 teaspoon sugar 1/4 teaspoon black pepper 1/4 teaspoon ground cumin 1/8 teaspoon salt 1/8 teaspoon garlic powder Olive oil In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, sugar, pepper, cumin, salt, and garlic powder. Heat a frying pan and some olive oil over medium-low heat. Drop about 1/4 cup mixture into pan and lightly. Cook until golden-brown, about 3 to 4 minutes on each side.Makes 10-12 burgers. Quinoa and black beans This recipe is next on my quinoa experimentation list. Quinoa can also be substituted for rice in many recipes. 1 teaspoon vegetable oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn 2 (15 ounce) cans black beans, rinsed and drained Heat the oil in a saucepan over medium heat. Stir in the onion and garlic. Saute until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Stir in cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat and cook 20 minutes, Stir the corn into the mixture, and continue to simmer until heated through, about 5 minutes. Stir in the black beans. Jill Keppeler is a writer for the Tonawanda News. She can be reached at jill.keppeler@ tonawanda-news.com. ©2012 Tonawanda News (North Tonawanda, N.Y.) Visit Tonawanda News (North Tonawanda, N.Y.) at www.tonawanda-news.com Distributed by MCT Information Services

Tags: Children, Cold, Food, Gain, Information

Bread is Biggest Salt Source

Posted March 12, 2012

Bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips.

That surprising finding comes in a government report released Tuesday that includes a list of the top 10 sources of sodium. Salty snacks actually came in at the bottom of the list compiled by the Centers for Disease Control and Prevention.

“Potato chips, pretzels, and popcorn – which we think of as the saltiest foods in our diet – are only No. 10,” said CDC Director Dr. Thomas Frieden.

Breads and rolls aren’t really saltier than many of the other foods, but people tend to eat a lot of them, said Mary Cogswell, a CDC senior scientist who co-authored the report.

Salt is the main source of sodium for most people, and sodium increases the risk of high blood pressure, a major cause of heart disease and stroke. Health officials say most Americans get too much salt, mostly from processed and restaurant foods – not added from the salt shaker.

Experts have known that the sodium in breads and certain other foods can add up, but even CDC officials were amazed that just 10 foods are responsible for 44 percent of the sodium consumed.

“It’s possible to eat a whole bunch of sodium without it seeming salty,” noted John Hayes, an assistant professor of food science at Penn State, who was not involved in the report.

According to the CDC, breads and rolls account for about 7 percent of the salt that the average American eats in a day. Next on the list: cold cuts and cured meats; pizza; fresh and processed poultry; soups; fast-food hamburgers and sandwiches and cheese.

Rounding out the list – and accounting for about 3 percent each – are spaghetti and other pasta dishes; meatloaf and other meat dishes and snacks like potato chips and pretzels.

Dietary guidelines recommend no more than 2,300 milligrams of sodium a day, equal to about a teaspoon of salt. Certain people, such as those with high blood pressure, should eat even less. But average sodium consumption in the U.S. is around 3,300 milligrams, the CDC study found. Only 1 in 10 Americans meet the teaspoon guideline.

The amount of sodium in food types can vary. For example, a slice of white bread can have between 80 and 230 milligrams of sodium. A cup of canned chicken noodle soup has between 100 and 940 milligrams and 3 ounces of luncheon meat has between 450 and 1,050 milligrams. A small 1 ounce bag of potato chips ranges from 50 to 200 milligrams.

The new CDC report is based on surveys of more than 7,200 people in 2007 and 2008, including nearly 3,000 children. Participants were surveyed twice, each time answering detailed questions about what they had eaten over the previous day. Researchers then broke down what they ate into categories, and assigned sodium amounts.

Salt reduction has become a recent focus of public health campaigns, and some major food makers have taken steps or announced plans to gradually reduce sodium in their products.

CDC officials – who have long encouraged people to eat more fruits and vegetables – stopped short of advising people to lay off the bread. But they are encouraging consumers to read labels and, for example, buy brands of bread that have lower sodium.

“People can choose how much salt to add to their food at the table. They can’t take it out once it’s there,” Frieden said.

There’s another way to consume less sodium. “Eat smaller portions,” Hayes said.

Online:

CDC: http://www.cdc.gov/Features/VitalSigns/Sodium/

Bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips.

"Potato chips, pretzels, and popcorn - which we think of as the saltiest foods in our diet - are only No. 10," said CDC Director Dr. Thomas Frieden.

Breads and rolls aren't really saltier than many of the other foods, but people tend to eat a lot of them, said Mary Cogswell, a CDC senior scientist who co-authored the report.

Experts have known that the sodium in breads and certain other foods can add up, but even CDC officials were amazed that just 10 foods are responsible for 44 percent of the sodium consumed.

"It's possible to eat a whole bunch of sodium without it seeming salty," noted John Hayes, an assistant professor of food science at Penn State, who was not involved in the report.

Rounding out the list - and accounting for about 3 percent each - are spaghetti and other pasta dishes; meatloaf and other meat dishes and snacks like potato chips and pretzels.

Salt reduction has become a recent focus of public health campaigns, and some major food makers have taken steps or announced plans to gradually reduce sodium in their products.

CDC officials - who have long encouraged people to eat more fruits and vegetables - stopped short of advising people to lay off the bread. But they are encouraging consumers to read labels and, for example, buy brands of bread that have lower sodium.

"People can choose how much salt to add to their food at the table. They can't take it out once it's there," Frieden said.

There's another way to consume less sodium. "Eat smaller portions," Hayes said.

Online:

CDC: http://www.cdc.gov/Features/VitalSigns/Sodium/

Tags: Children, Cold, Cuts, Food, Heart, high blood pressure, Snack

Are You Getting Enough Potassium?

Posted March 2, 2012

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention’s Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It’s one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don’t work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

— China Millman

–1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

–2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

–1 cup boiling water

–1/2 cup firmly packed fresh cilantro

–4 large garlic cloves, peeled

–3/4 teaspoon salt

–1 tablespoon canola oil

–1/4 teaspoon ground turmeric

–1/2 cup buttermilk

–1 tablespoon whipping cream

–8 ounces baby spinach

Whisk buttermilk and cream in a small bowl.

Serves 4.

— Adapted from “The Simple Art of EatingWell Cookbook” by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

— China Millman

–1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

–4 teaspoons extra-virgin olive oil

–Salt and pepper

–2 garlic cloves, minced

–1 teaspoon fresh thyme or 1/4 teaspoon dried

–1 3/4 cups low-sodium chicken broth

–1 cup lentilles du Puy (French green lentils), rinsed and picked over

–2 teaspoons lemon juice

Makes 81/2 cups.

— Adapted from “America’s Test Kitchen Light & Healthy: The Year’s Best Recipes Lightened Up” (America’s Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention's Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It's one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. ... If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don't work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don't have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they're a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I'd advise against leaving out the chiles.

-- China Millman

--1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

--2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

--1 cup boiling water

--1/2 cup firmly packed fresh cilantro

--4 large garlic cloves, peeled

--3/4 teaspoon salt

--1 tablespoon canola oil

--1/4 teaspoon ground turmeric

--1/2 cup buttermilk

--1 tablespoon whipping cream

--8 ounces baby spinach

Whisk buttermilk and cream in a small bowl.

Serves 4.

-- Adapted from "The Simple Art of EatingWell Cookbook" by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

-- China Millman

--1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

--4 teaspoons extra-virgin olive oil

--Salt and pepper

--2 garlic cloves, minced

--1 teaspoon fresh thyme or 1/4 teaspoon dried

--1 3/4 cups low-sodium chicken broth

--1 cup lentilles du Puy (French green lentils), rinsed and picked over

--2 teaspoons lemon juice

Makes 81/2 cups.

-- Adapted from "America's Test Kitchen Light & Healthy: The Year's Best Recipes Lightened Up" (America's Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

Tags: Body, Calcium, Cold, Food, Gain, Heart, kidney, Vision

More Women Affected By Heart Disease Than Men

Posted Feb 27, 2012

Ideal cardiovascular health means maintaining a healthy lifestyle.

More women than men die of cardiovascular disease each year, according to the American Heart Association (AHA). Additionally, women are less likely to receive appropriate treatment after a heart attack, then men.

For women, generally the primary caregiver, personal health concerns are often put on hold as family and loved ones tend to take priority.

Due to this, improper diet, not enough exercise, and daily stresses become the norm, put themselves at high risk for developing health problems increasing the risk for heart attack at stroke.

More than 400,000 deaths for women in the U.S. are caused by cardiovascular disease each year, according to AHA.

Metabolic syndrome is a medical term used when a person has three of more risk factors which increases their risk to developing coronary artery disease (CAD), stroke, and type-2 diabetes, or other vascular diseases, according to the National Institutes of Health (NIH) and National Center for Biotechnology Information (NCBI).

Provided by the AHA, risk factors of metabolic syndrome include: the waist being greater than 35 inches; triglycerides higher than 150 mg/dL; HDL (good cholesterol) less than 50 mg/dL; blood pressure higher than 130/85 mm Hg; fasting blood glucose higher than 100 mg/dL.

Dr. Michael S. Fenster, M.D. interventional cardiologist with Hernando Heart Clinic in Brooksville, advised women at risk can experience warning signs in many different ways.

“For women and men, the most common warning sign is a discomfort in the center of the chest lasting more than a few minutes. It may come and go, often in relation to exertion or stress. It can manifest as an uncomfortable pressure, squeezing, fullness or pain,” advised Fenster.

Sometimes the discomfort can be felt in one or both arms, as well as the back, neck, jaw or stomach, he added.

“Some women experience a shortness of breath, that may or may not include chest pain,” Fenster said. “Additionally, breaking out in a cold sweat, nausea or feeling light-headed are possible. What is important to realize is that many women present without these ‘classical’ symptoms. These atypical symptoms may range from a general ill feeling to severe shortness of breath or abdominal pain.”

Women who are at high risk for heart disease are those who have existing coronary artery disease, such as stents, bypass surgery, and/or history of heart attack, stroke. Additionally, blocked arteries in the legs, abdominal aortic aneurysm, chronic kidney disease, and diabetes are included in a person being at high risk, advised the AHA.

“Stroke warning signs include sudden numbness or weakness of the face, arm or leg, predominant to one side of the body,” said Fenster.

Sudden severe headache without a known cause, being confused or having trouble speaking are also warning signs to stroke, he added.

“Some may experience sudden vision problems in one or both eyes, trouble walking which includes dizziness or loss of balance and coordination,” Fenster said.

At risk women are those who currently smoke, have a poor diet, lack regular physical activity and cannot complete a treadmill exercise test, overweight (BMI over 25 kg/m2), family history of heart or vascular disease, high blood pressure, lupus, rheumatoid arthritis, metabolic syndrome, and pregnancy complications such as high blood pressure, diabetes, delivering a pre-term infant, according to the AHA.

Leading a healthy lifestyle is considered having blood pressure less than 120/80 mm Hg; total cholesterol less than 200 mg/dL and not on medicine for cholesterol; fasting blood glucose less than 100 mg/dL and not on medicine for blood glucose; BMI less than 25 kg/m2; never smoked or quit for one year or more; performs 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week; eats a diet of fruits and vegetables, whole grains, high-fiber foods, and fish (oily preferred) twice a week or more; limiting saturated fats, cholesterol, alcohol, sodium, sugar, and avoids trans-fatty acids, according to the AHA.

For women who are trying to lose weight, 60 to 90 minutes per day of moderate exercise, advises the AHA.

Cardiac rehabilitation or a physician-guided exercise program is advised for women with recent heart problems (heart attack, stroke, or other cardiac condition).

If you or someone you know begins to experience any or a combination of warning signs for heart attack or stroke, the American Heart Association advises to call 9-1-1 immediately, as “every second counts”.

Dr. Michael S. Fenster, M.D., interventional cardiologist with Hernando Heart Clinic located at 14540 Cortez Boulevard, Suite 119 in Brooksville. His office can be reached at (352) 597-3368.

This is a two part series, look next week in Hernando Today’s Health & Fitness section, Thursday, for the second part in “Promoting Healthy Hearts in Women”.

Visit the Hernando Today (Brooksville, Fla.) at www.HernandoToday.com

Ideal cardiovascular health means maintaining a healthy lifestyle.

For women, generally the primary caregiver, personal health concerns are often put on hold as family and loved ones tend to take priority.

Due to this, improper diet, not enough exercise, and daily stresses become the norm, put themselves at high risk for developing health problems increasing the risk for heart attack at stroke.

More than 400,000 deaths for women in the U.S. are caused by cardiovascular disease each year, according to AHA.

Dr. Michael S. Fenster, M.D. interventional cardiologist with Hernando Heart Clinic in Brooksville, advised women at risk can experience warning signs in many different ways.

"For women and men, the most common warning sign is a discomfort in the center of the chest lasting more than a few minutes. It may come and go, often in relation to exertion or stress. It can manifest as an uncomfortable pressure, squeezing, fullness or pain," advised Fenster.

Sometimes the discomfort can be felt in one or both arms, as well as the back, neck, jaw or stomach, he added.

"Some women experience a shortness of breath, that may or may not include chest pain," Fenster said. "Additionally, breaking out in a cold sweat, nausea or feeling light-headed are possible. What is important to realize is that many women present without these 'classical' symptoms. These atypical symptoms may range from a general ill feeling to severe shortness of breath or abdominal pain."

"Stroke warning signs include sudden numbness or weakness of the face, arm or leg, predominant to one side of the body," said Fenster.

Sudden severe headache without a known cause, being confused or having trouble speaking are also warning signs to stroke, he added.

"Some may experience sudden vision problems in one or both eyes, trouble walking which includes dizziness or loss of balance and coordination," Fenster said.

For women who are trying to lose weight, 60 to 90 minutes per day of moderate exercise, advises the AHA.

Cardiac rehabilitation or a physician-guided exercise program is advised for women with recent heart problems (heart attack, stroke, or other cardiac condition).

Dr. Michael S. Fenster, M.D., interventional cardiologist with Hernando Heart Clinic located at 14540 Cortez Boulevard, Suite 119 in Brooksville. His office can be reached at (352) 597-3368.

This is a two part series, look next week in Hernando Today's Health & Fitness section, Thursday, for the second part in "Promoting Healthy Hearts in Women".

Visit the Hernando Today (Brooksville, Fla.) at www.HernandoToday.com

Tags: Arthritis, Blocked arteries, Body, Cardiovascular, Chest, Cholesterol, Cold, Diabetes, Eyes, Fasting, Fitness, Food, Headache, Heart, high blood pressure, Information, kidney, KIDNEY DISEASE, Liver, Nausea, Pain, pregnancy, Rheumatoid arthritis, Stress, Vision, Weight, Women

Radicchio Recipes

Posted Feb 25, 2012

Beautiful but bitter, that pretty much sums up radicchio.

Some people like the bitter taste and enjoy the purple vegetable raw in salads.

But most prefer radicchio, a red-leafed Italian chicory, in recipes that mellow the bitterness. Try grilling or roasting the vegetable and drizzling it with a vinaigrette.

Pairing radicchio with certain dishes such as steak or creamy pasta also tends to mellow the bitter bite.

It’s worth trying to work radicchio into your diet. That striking purple color is a tell-tale sign of high antioxidants and other nutrients.

GRILLED RADICCHIO SALAD RECIPE

2 heads of radicchio, quartered, so that each quarter has a bit of the stem end holding it together

1/2 cup olive oil, plus more to coat radicchio

1/4 cup balsamic vinegar

1 teaspoon salt

3 chopped garlic cloves

1/2 teaspoon mustard

Salt and black pepper

Pecorino or parmesan cheese for garnish

1. Make the dressing. Put the salt, garlic, mustard and balsamic vinegar into a food processor or blender and pulse to combine. With the motor running, drizzle in the olive oil slowly until the dressing comes together.

2. Prepare your grill for high, direct heat.

3. Coat quartered radicchio with olive oil and sprinkle with salt.

4. Grill the radicchio over high heat, uncovered. Keep an eye on them, as they blacken quickly. You want a little blackening, but not a cinder. When they’re done, move to a bowl and bring inside to chop.

5. Chop the radicchio quarters into bite-sized pieces and toss with the dressing and some black pepper. Serve hot or at room temperature, garnished with grated pecorino or parmesan cheese.

- simplyrecipes.com

GRILLED RADICCHIO WITH BALSAMIC GLAZE

Serve with your favorite grilled steak or grilled portabello mushroom with blue cheese topping.

1 head Royal Rose radicchio

2 tablespoons extra virgin olive oil

1 cup aged balsamic vinegar

4 tablespoons honey

Salt and pepper to taste

1. Preheat grill to medium-high. Slice radicchio through core into eight slices. Soak radicchio in cold water for at least 20 minutes (or more to control bitterness). Dry on paper towels. In a small saucepan, reduce balsamic vinegar and honey to a syrup consistency, set aside.

2. Coat radicchio with oil. Grill evenly on both sides until tender. Salt and pepper to taste. Serve with a drizzle of balsamic glaze.

- from Royal Rose Radicchio

RADICCHIO CON PANCETTA

4 heads radicchio

2 tablespoons olive oil

4 ounces pancetta, finely chopped

1 medium onion, finely chopped

1 small garlic clove, minced

Salt and freshly ground black pepper to taste

2 tablespoons dry white wine

1. Remove the roots of the radicchio and discard any wilted leaves. Tear the leaves into a few pieces (4-6 per leaf) and set aside.

2. In a large skillet, heat the oil over moderate heat, add the pancetta, onion, garlic, and salt and pepper, and stir until the onion is golden. Add the wine and stir 1 minute longer.

3. Add half the radicchio leaves, stir until they shrink in size, then add the remaining leaves and stir.

4. Cover the pan, reduce the heat to low, and cook till the ribs in the leaves are just tender, about 30 minutes. Uncover and, if there’s any liquid left in the pan, increase the heat and boil till it has evaporated. Serve immediately.

- from Royal Rose Radicchio

BAKED RADICCHIO AND MOZZARELLA PASTA

2 tablespoons unsalted butter ( 1/4 stick)

2 medium garlic cloves, minced

1 medium white onion, small dice (about 1 cup)

7 medium Roma tomatoes (about 2 pounds), cored and coarsely chopped

3 heads Treviso radicchio (about 4 cups), ends trimmed and sliced crosswise into 1/2-inch strips

1/2 cup heavy cream

1 pound penne rigate or ziti pasta

8 ounces fresh mozzarella, small dice (about 1 1/2 cups)

1/2 cup finely grated Parmigiano-Reggiano

1. Heat the oven to 400 degrees and arrange a rack in the upper third. Bring a large pot of salted water to a boil over high heat.

2. Melt butter in a medium saucepan over medium heat. When it foams, add garlic and onion, season well with salt, and cook until onion is translucent, about 4 minutes. Add tomatoes and let simmer until slightly reduced and thickened, about 10 minutes. Add radicchio and cream and cook until radicchio is wilted, about 5 minutes. Taste and adjust seasoning as necessary.

3. Meanwhile, cook pasta in the salted water for about half the time recommended on the packaging and drain. (Do not rinse.) Set aside.

4. Once the sauce has finished simmering, combine it with the half-cooked pasta and mix until the pasta is evenly coated. Place the pasta mixture in a 13-by-9-inch baking dish and sprinkle the mozzarella and Parmigiano over top. Place in the oven and bake until the mixture is bubbling, the pasta is al dente and the top is golden brown, about 20 minutes.

- from chow.com

Nicole Marshall Middleton 918-581-8459

nicole.marshall@tulsaworld.com

Beautiful but bitter, that pretty much sums up radicchio.

Some people like the bitter taste and enjoy the purple vegetable raw in salads.

But most prefer radicchio, a red-leafed Italian chicory, in recipes that mellow the bitterness. Try grilling or roasting the vegetable and drizzling it with a vinaigrette.

Pairing radicchio with certain dishes such as steak or creamy pasta also tends to mellow the bitter bite.

It's worth trying to work radicchio into your diet. That striking purple color is a tell-tale sign of high antioxidants and other nutrients.

GRILLED RADICCHIO SALAD RECIPE

2 heads of radicchio, quartered, so that each quarter has a bit of the stem end holding it together

1/2 cup olive oil, plus more to coat radicchio

1/4 cup balsamic vinegar

1 teaspoon salt

3 chopped garlic cloves

1/2 teaspoon mustard

Salt and black pepper

Pecorino or parmesan cheese for garnish

2. Prepare your grill for high, direct heat.

3. Coat quartered radicchio with olive oil and sprinkle with salt.

4. Grill the radicchio over high heat, uncovered. Keep an eye on them, as they blacken quickly. You want a little blackening, but not a cinder. When they're done, move to a bowl and bring inside to chop.

5. Chop the radicchio quarters into bite-sized pieces and toss with the dressing and some black pepper. Serve hot or at room temperature, garnished with grated pecorino or parmesan cheese.

- simplyrecipes.com

GRILLED RADICCHIO WITH BALSAMIC GLAZE

Serve with your favorite grilled steak or grilled portabello mushroom with blue cheese topping.

1 head Royal Rose radicchio

2 tablespoons extra virgin olive oil

1 cup aged balsamic vinegar

4 tablespoons honey

Salt and pepper to taste

2. Coat radicchio with oil. Grill evenly on both sides until tender. Salt and pepper to taste. Serve with a drizzle of balsamic glaze.

- from Royal Rose Radicchio

RADICCHIO CON PANCETTA

4 heads radicchio

2 tablespoons olive oil

4 ounces pancetta, finely chopped

1 medium onion, finely chopped

1 small garlic clove, minced

Salt and freshly ground black pepper to taste

2 tablespoons dry white wine

1. Remove the roots of the radicchio and discard any wilted leaves. Tear the leaves into a few pieces (4-6 per leaf) and set aside.

2. In a large skillet, heat the oil over moderate heat, add the pancetta, onion, garlic, and salt and pepper, and stir until the onion is golden. Add the wine and stir 1 minute longer.

3. Add half the radicchio leaves, stir until they shrink in size, then add the remaining leaves and stir.

4. Cover the pan, reduce the heat to low, and cook till the ribs in the leaves are just tender, about 30 minutes. Uncover and, if there's any liquid left in the pan, increase the heat and boil till it has evaporated. Serve immediately.

- from Royal Rose Radicchio

BAKED RADICCHIO AND MOZZARELLA PASTA

2 tablespoons unsalted butter ( 1/4 stick)

2 medium garlic cloves, minced

1 medium white onion, small dice (about 1 cup)

7 medium Roma tomatoes (about 2 pounds), cored and coarsely chopped

3 heads Treviso radicchio (about 4 cups), ends trimmed and sliced crosswise into 1/2-inch strips

1/2 cup heavy cream

1 pound penne rigate or ziti pasta

8 ounces fresh mozzarella, small dice (about 1 1/2 cups)

1/2 cup finely grated Parmigiano-Reggiano

1. Heat the oven to 400 degrees and arrange a rack in the upper third. Bring a large pot of salted water to a boil over high heat.

3. Meanwhile, cook pasta in the salted water for about half the time recommended on the packaging and drain. (Do not rinse.) Set aside.

- from chow.com

Nicole Marshall Middleton 918-581-8459

nicole.marshall@tulsaworld.com

Tags: Antioxidant, Cold, Food, IBS

Online Cooking Shows Aim to Inspire Kids

Posted Feb 24, 2012

Will kids be more willing to mind the peas and cukes of proper eating if they’re taught to get excited about food, cooking and nutrition via their computer screens? Two new Web series are banking that kids are hungry to know that both good food and good times can be had in the kitchen.

“Kids Who Love to Cook” is an online program that follows the basic cooking show format, with kids demonstrating recipes from start to finish, learning cooking techniques and discovering where food comes from.

Recipes range from parchment-baked fish to mini-turkey burgers to breakfast pizza.

“KickinKitchen.TV” is a self-styled “comedy-cooking mashup” along the lines of “Glee,” with its teenage cast involved in singing and comedic scenarios.

Both shows have guest stars: “Kids” features various achievers in a segment called “Breakfast with Champions,” while superstar chef Daniel Boulud and Green Bay Packer Greg Jennings make cameo appearances on “KickinKitchen.”

The series keep kids front-and-center — cooking, tasting, experimenting, interacting in fast-moving, colorful segments that focus on good-for-you food without getting too preachy.

“We show it, we don’t say it,” says Giselle Deiaco, the N.Y.-based “Kids” producer and creator. “I don’t think kids want to be lectured or scolded to eat healthy. If my mom told me that, I’d probably do the opposite. It’s — I don’t know, a bit holier-than-thou posturing and a tad puritanical, this healthy food monoculture.”

That translates into one cast member cooking up Wiener schnitzel, mentioning it’s traditionally eaten with potato salad, and then noting she likes a green salad better. “Kids Who Love to Cook” also fosters community through its website, kidswholovetocook.com, and by offering food camps, merchandise, contests and other activities.

As for “KickinKitchen,” producer and creator Natasha Lance Rogoff says the show just doesn’t say, “here’s an egg,” but sings about it too. The healthy message is more overt but wrapped in glossy production, music and “tween-friendly” recipes. For Rogoff, the key is getting viewers to relate to the characters, four teens who host an online cooking show, and thus become inspired about cooking, start cooking, then share videos and recipes with others at the series website, kickinkitchen.tv.

“It’s timely, topical and, as we know, people are watching these things online,” says the Boston-based Rogoff. “I think there’s a tremendous interest coming from young people now. Lots of kids are watching the Food Network. … Kids are becoming aware of food in terms of identity, pleasure and enjoyment.”

wdaley@tribune.com

Kids wanted

Auditions are being held across North America for cast members of “Kids Who Love to Cook.” Children who can cook or bake may sign up for auditions at kidswholovetocook.com.

New York, N.Y.

Boston, Mass.

THE KIDS TABLE

Visit the Chicago Tribune at www.chicagotribune.com

Will kids be more willing to mind the peas and cukes of proper eating if they're taught to get excited about food, cooking and nutrition via their computer screens? Two new Web series are banking that kids are hungry to know that both good food and good times can be had in the kitchen.

"Kids Who Love to Cook" is an online program that follows the basic cooking show format, with kids demonstrating recipes from start to finish, learning cooking techniques and discovering where food comes from.

Recipes range from parchment-baked fish to mini-turkey burgers to breakfast pizza.

"KickinKitchen.TV" is a self-styled "comedy-cooking mashup" along the lines of "Glee," with its teenage cast involved in singing and comedic scenarios.

Both shows have guest stars: "Kids" features various achievers in a segment called "Breakfast with Champions," while superstar chef Daniel Boulud and Green Bay Packer Greg Jennings make cameo appearances on "KickinKitchen."

The series keep kids front-and-center -- cooking, tasting, experimenting, interacting in fast-moving, colorful segments that focus on good-for-you food without getting too preachy.

"We show it, we don't say it," says Giselle Deiaco, the N.Y.-based "Kids" producer and creator. "I don't think kids want to be lectured or scolded to eat healthy. If my mom told me that, I'd probably do the opposite. It's -- I don't know, a bit holier-than-thou posturing and a tad puritanical, this healthy food monoculture."

That translates into one cast member cooking up Wiener schnitzel, mentioning it's traditionally eaten with potato salad, and then noting she likes a green salad better. "Kids Who Love to Cook" also fosters community through its website, kidswholovetocook.com, and by offering food camps, merchandise, contests and other activities.

As for "KickinKitchen," producer and creator Natasha Lance Rogoff says the show just doesn't say, "here's an egg," but sings about it too. The healthy message is more overt but wrapped in glossy production, music and "tween-friendly" recipes. For Rogoff, the key is getting viewers to relate to the characters, four teens who host an online cooking show, and thus become inspired about cooking, start cooking, then share videos and recipes with others at the series website, kickinkitchen.tv.

"It's timely, topical and, as we know, people are watching these things online," says the Boston-based Rogoff. "I think there's a tremendous interest coming from young people now. Lots of kids are watching the Food Network. ... Kids are becoming aware of food in terms of identity, pleasure and enjoyment."

wdaley@tribune.com

Kids wanted

Auditions are being held across North America for cast members of "Kids Who Love to Cook." Children who can cook or bake may sign up for auditions at kidswholovetocook.com.

New York, N.Y.

Boston, Mass.

THE KIDS TABLE

Visit the Chicago Tribune at www.chicagotribune.com

Tags: Children, Cold, Cooking, Food

Warm Yourself with Ham and Bean Soup

Posted Feb 21, 2012

If this winter had been any warmer, we would be craving chilled soups right about now. Instead, the weather finally cooperated to make a hot, hearty soup a welcome choice for a main meal.

The idea for this soup began on Super Bowl Sunday with a smoked ham slathered with mustard and brown sugar and roasted until heated through. The leftover bone and meat would flavor a split pea soup quite nicely, but when we found a bag of 15 bean soup mix rather than split peas in the pantry, the recipe went in another direction.

The bean package includes a seasoning packet that we discarded. Instead, with the many beans and peas as inspiration, we decided to flavor the soup with chili-style herbs and spices. The seasonings, though, are easy to change. To give the soup a Mediterranean flavor, add oregano, basil, thyme and parsley.

This recipe produces a large quantity of soup — convenient if you’re feeding a crowd or want to freeze family-friendly portions for a quick meal.

15 BEAN AND HAM SOUP

1 (20-ounce) bag 15 bean soup mix

1 meaty ham bone

1 large onion, coarsely chopped

2 cloves garlic, minced

8 cups chicken stock, homemade or low-sodium, if storebought

2 bay leaves

4 large carrots, peeled, cut lengthwise into quarters and chopped

3 celery stalks, cut lengthwise in half and chopped

1 teaspoon dried oregano

1 teaspoon cumin

½ teaspoon chili powder

¼ teaspoon ground coriander

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

¼ cup chopped fresh flat-leaf parsley

Rinse beans in a colander. Check beans for any stones or debris. Put beans in a large pot or bowl and cover with cold water. Cover the pot or bowl and soak beans overnight.

To make the soup, drain the beans and transfer to a 10-quart or larger slow cooker. Add the ham bone, chopped onion, garlic, chicken stock and bay leaves. Turn the heat to low, and cook for 8 hours. Add carrots, celery, oregano, cumin, chili powder and ground coriander. Cover slow cooker and cook for 2-1/2 hours or until beans are tender. (The soup also can be cooked on top of the stove for about 3 hours or until the beans are tender. Add the carrots and celery about 30 minutes before the end of the cooking time.)

Remove ham bone from soup. Remove the meat from the bone, and cut into bite-sized pieces. Return ham to the soup, and discard the bone. Stir in salt, pepper and parsley, taste and adjust salt and pepper, if necessary. Makes about 8 quarts of soup; this soup freezes well.

Visit The Hartford Courant (Hartford, Conn.) at www.courant.com

If this winter had been any warmer, we would be craving chilled soups right about now. Instead, the weather finally cooperated to make a hot, hearty soup a welcome choice for a main meal.

This recipe produces a large quantity of soup -- convenient if you're feeding a crowd or want to freeze family-friendly portions for a quick meal.

15 BEAN AND HAM SOUP

1 (20-ounce) bag 15 bean soup mix

1 meaty ham bone

1 large onion, coarsely chopped

2 cloves garlic, minced

8 cups chicken stock, homemade or low-sodium, if storebought

2 bay leaves

4 large carrots, peeled, cut lengthwise into quarters and chopped

3 celery stalks, cut lengthwise in half and chopped

1 teaspoon dried oregano

1 teaspoon cumin

½ teaspoon chili powder

¼ teaspoon ground coriander

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

¼ cup chopped fresh flat-leaf parsley

Rinse beans in a colander. Check beans for any stones or debris. Put beans in a large pot or bowl and cover with cold water. Cover the pot or bowl and soak beans overnight.

Visit The Hartford Courant (Hartford, Conn.) at www.courant.com

Tags: Cold, Cooking, Heart

Foods for Heart Health

Posted Feb 17, 2012

That dark chocolate truffle you’re about to pop into your mouth is actually good for your heart. So are avocados, a glass of red wine and a drizzle of olive oil.

It’s National Heart Health Month, and by now, you’ve heard enough about cutting out saturated fats, sodium and processed carbohydrates from your diet. But food doesn’t have to be your adversary. Some foods can actually boost your heart health by lowering cholesterol and reducing blood pressure.

“There’s plenty of evidence [that shows] when individuals follow a healthier diet their cholesterol is improved. Exercise also has to be included in the equation,” said Dr. Stephen Angeli, chief of cardiology at Holy Name Medical Center in Teaneck. The best way to eat healthy is to cook from scratch at home, avoiding processed and high-sodium foods, Angeli says. He also advises his patients to make a habit of reading food labels and asking restaurant servers for heart-healthy menu options.

Having high cholesterol is one of the major risk factors for heart disease. It’s a tricky balance, however, because we need cholesterol for cellular function.

But when your body has a surplus of low-density lipoprotein cholesterol (LDL) it builds up plaque on your artery walls, increasing your risk for heart disease.

In contrast, the “good” cholesterols — high-density lipoproteins (HDLs), protect against heart disease, by transporting excess cholesterol away from the arteries to the liver, where it’s processed. See our line-up of foods that help to reduce the bad cholesterol in your bloodstream and boost the good cholesterol.

Recommendations

Improving your heart health doesn’t only mean avoiding foods high in saturated and trans fats. It also means increasing the amount of good-for-your-heart foods in your diet. Here are some of those, recommended by Dr. Stephen Angeli and the Mayo Clinic website:

Olive oil/canola oil

These contain monounsaturated fats, which help improve the balance between your “good” and “bad” cholesterols. All fats are high in calories, so consume in moderation.

Avocado

Also high in the good monounsaturated fats; when eaten as a substitute for saturated fats, blood cholesterol levels decrease, according to Web MD.

Dark chocolate

The flavanols– which are higher in dark chocolate than milk chocolate– help lower blood pressure and improve vascular function. The Mayo Clinic advises to choose chocolate with a cocoa content of 65 percent or higher and limit your consumption to 3 ounces a day.

Cold-water fish (salmon,mackerel,herring,sardines)

These contain high levels of omega-3 fatty acids, which are believed to reduce inflammation in the body and decrease triglycerides and blood pressure. The Mayo Clinic recommends eating at least two servings a week of fish to reduce the risk of heart disease.

Oatmeal

Contains soluble fiber which reduces your LDL cholesterol and the absorption of cholesterol in your bloodstream. In addition to eating it as a breakfast cereal, substitute oatmeal for some of the flour in baked goods.

Flax seed

Preliminary evidence suggests that the plant’s omega-3′s help prevent plaque build-up in arteries and lower cholesterol. Add finely ground flax seed to soups, salads, pastas, cereal, pancakes and muffins.

Dark leafy greens and colorful fruits and veggies

The ultimate health medicine: fruits and vegetables contain vitamins, minerals, plant sterols, antioxidants, flavanols and fiber which help lower blood cholesterol, blood pressure and risk of stroke and heart disease. Eating more fruits and vegetables may also help you eat less high-fat foods. Go for color and variety like broccoli rabe, kale, carrots, bell peppers, raspberries and blueberries.

Red wine

Resveratrol is a compound found in the skin of grapes and red wine, which may prevent damage to blood vessels, reduce bad cholesterol and prevent blood clots. But according to the Mayo Clinic most of the research on this compound has been done on animals and more studies need to be done with people.

– Sachi Fujimori

Email: fujimori@northjersey.com Blog: blog.northjersey.com/ thebeat

That dark chocolate truffle you're about to pop into your mouth is actually good for your heart. So are avocados, a glass of red wine and a drizzle of olive oil.

It's National Heart Health Month, and by now, you've heard enough about cutting out saturated fats, sodium and processed carbohydrates from your diet. But food doesn't have to be your adversary. Some foods can actually boost your heart health by lowering cholesterol and reducing blood pressure.

"There's plenty of evidence [that shows] when individuals follow a healthier diet their cholesterol is improved. Exercise also has to be included in the equation," said Dr. Stephen Angeli, chief of cardiology at Holy Name Medical Center in Teaneck. The best way to eat healthy is to cook from scratch at home, avoiding processed and high-sodium foods, Angeli says. He also advises his patients to make a habit of reading food labels and asking restaurant servers for heart-healthy menu options.

Having high cholesterol is one of the major risk factors for heart disease. It's a tricky balance, however, because we need cholesterol for cellular function.

But when your body has a surplus of low-density lipoprotein cholesterol (LDL) it builds up plaque on your artery walls, increasing your risk for heart disease.

In contrast, the "good" cholesterols -- high-density lipoproteins (HDLs), protect against heart disease, by transporting excess cholesterol away from the arteries to the liver, where it's processed. See our line-up of foods that help to reduce the bad cholesterol in your bloodstream and boost the good cholesterol.

Recommendations

Improving your heart health doesn't only mean avoiding foods high in saturated and trans fats. It also means increasing the amount of good-for-your-heart foods in your diet. Here are some of those, recommended by Dr. Stephen Angeli and the Mayo Clinic website:

Olive oil/canola oil

These contain monounsaturated fats, which help improve the balance between your "good" and "bad" cholesterols. All fats are high in calories, so consume in moderation.

Avocado

Also high in the good monounsaturated fats; when eaten as a substitute for saturated fats, blood cholesterol levels decrease, according to Web MD.

Dark chocolate

The flavanols-- which are higher in dark chocolate than milk chocolate-- help lower blood pressure and improve vascular function. The Mayo Clinic advises to choose chocolate with a cocoa content of 65 percent or higher and limit your consumption to 3 ounces a day.

Cold-water fish (salmon,mackerel,herring,sardines)

Oatmeal

Flax seed

Preliminary evidence suggests that the plant's omega-3's help prevent plaque build-up in arteries and lower cholesterol. Add finely ground flax seed to soups, salads, pastas, cereal, pancakes and muffins.

Dark leafy greens and colorful fruits and veggies

Red wine

-- Sachi Fujimori

Email: fujimori@northjersey.com Blog: blog.northjersey.com/ thebeat

Tags: Antioxidant, Body, Carbohydrate, Cholesterol, Cold, Food, Gain, Heart, High cholesterol, Liver, Minerals, Skin, Vitamins

Individualized Nutrition for Active People

Posted Jan 27, 2012

When it comes to “diet,” most people think more about calories than nutrition. Those who are concerned about nutrition often buy into advice given by media-based experts. They may even change the food they eat to match recommended diets, going gluten free or carb free or some other food fad of the moment.

But taking general diet advice from a magazine or TV show guest is similar to listening to some “expert” recommending a size nine pair of shoes — they may fit or they may not, depending on individual foot size.

To get it right, your diet must be individualized personally for you. If you’re an athlete, or live an active lifestyle, your body will use vitamins, minerals, calories, proteins and carbohydrates differently than a more sedentary person. In addition, even a personalized diet should change according to circumstances. If you’re taking a two-week beach vacation, which will be spent mainly lying in the sun instead of hitting the gym three or four times a week, adjust your diet for the inactivity. Otherwise, you’ll be taking home the souvenir of a new layer of fat.

Most athletes know that they need protein to help repair muscles after a hard training session or a competition. But chowing down a platter-sized steak isn’t the answer. First, no matter how strenuous the workout or event, recovery doesn’t require a large amount of extra protien. Second, any protein not immediately needed by the body will be stored as fat.

But here’s the complicated part: the B complex is water soluble. That means it is quickly flushed out of the body in urine. So eating a meal full of the B complex in the morning won’t help you much in the afternoon. Smaller and more frequent meals as well as supplements will help maintain your B level. In addition, taking one B factor alone may be useless if you don’t have all the other factors. The body needs them all to metabolize any individual part of the B complex.

Active humans burn lots of calories. The bad news is that this process creates free radicals, which cause both cellular and DNA damage. But our bodies have a natural defense system which neutralizes free radicals, an anti-oxidant system that’s even more developed in well-conditioned athletes. But those who want to ensure the elimination of any free radicals should eat foods high in the nutrients C, E and A. The most easily metabolized form of vitamin A is from red or orange vegetables like tomatoes and carrots.

Finally, water is a necessary part of your diet. Proper hydration should start several days before a competition so that all tissues contain maximum water. If you’re getting dehydrated during a workout or long event, you may feel it as a dry mouth or twitchy and cramping muscles rather than thirst. If you need hydration fast, go for cold, rather than air temperature water. Cold liquid is absorbed faster than warmer water, and it also cools your internal temperature, which has been heated up by activity.

For the latest in adventure sports and physical conditioning, visit Adventure Sports Weekly at http://adventuresportsweekly.com

@2012, Adventure Sports Weekly adventuresportsweekly.com

Distributed by MCT Information Services

When it comes to "diet," most people think more about calories than nutrition. Those who are concerned about nutrition often buy into advice given by media-based experts. They may even change the food they eat to match recommended diets, going gluten free or carb free or some other food fad of the moment.

But taking general diet advice from a magazine or TV show guest is similar to listening to some "expert" recommending a size nine pair of shoes -- they may fit or they may not, depending on individual foot size.

To get it right, your diet must be individualized personally for you. If you're an athlete, or live an active lifestyle, your body will use vitamins, minerals, calories, proteins and carbohydrates differently than a more sedentary person. In addition, even a personalized diet should change according to circumstances. If you're taking a two-week beach vacation, which will be spent mainly lying in the sun instead of hitting the gym three or four times a week, adjust your diet for the inactivity. Otherwise, you'll be taking home the souvenir of a new layer of fat.

Most athletes know that they need protein to help repair muscles after a hard training session or a competition. But chowing down a platter-sized steak isn't the answer. First, no matter how strenuous the workout or event, recovery doesn't require a large amount of extra protien. Second, any protein not immediately needed by the body will be stored as fat.

One of the vitamins most neglected by athletes is the B complex, consisting of eight different vitamins that are usually found together in food such as meat and fish. B1 (Thiamine) and B6 (Pyridoxine) are specifically required by athletes. Studies have shown that athletes without enough B1 and B6 have lower energy levels and will train or compete less effectively than they do with a sufficient supply.

But here's the complicated part: the B complex is water soluble. That means it is quickly flushed out of the body in urine. So eating a meal full of the B complex in the morning won't help you much in the afternoon. Smaller and more frequent meals as well as supplements will help maintain your B level. In addition, taking one B factor alone may be useless if you don't have all the other factors. The body needs them all to metabolize any individual part of the B complex.

Active humans burn lots of calories. The bad news is that this process creates free radicals, which cause both cellular and DNA damage. But our bodies have a natural defense system which neutralizes free radicals, an anti-oxidant system that's even more developed in well-conditioned athletes. But those who want to ensure the elimination of any free radicals should eat foods high in the nutrients C, E and A. The most easily metabolized form of vitamin A is from red or orange vegetables like tomatoes and carrots.

Finally, water is a necessary part of your diet. Proper hydration should start several days before a competition so that all tissues contain maximum water. If you're getting dehydrated during a workout or long event, you may feel it as a dry mouth or twitchy and cramping muscles rather than thirst. If you need hydration fast, go for cold, rather than air temperature water. Cold liquid is absorbed faster than warmer water, and it also cools your internal temperature, which has been heated up by activity.

For the latest in adventure sports and physical conditioning, visit Adventure Sports Weekly at http://adventuresportsweekly.com

@2012, Adventure Sports Weekly adventuresportsweekly.com

Distributed by MCT Information Services

Tags: Body, Carbohydrate, Cold, Energy, Flu, Flus, Food, gluten, gluten free, Information, Minerals, Vitamins

Simple Tips for Weight Loss Success

Posted Dec 27, 2011

How can you lose weight in 2012? Let us count the ways. Whether you’ve vowed to lose 5 pounds or 50, the following advice will help make achieving your weight loss resolution a little easier. We scoured research journals and spoke with diet and fitness experts to find a year’s worth of practical and effective methods to rev your metabolism, torch fat, and flatten your belly. In this three-part series, we’ll bring you a total of 52 ways to cut the fat.

The following tips are simple, but the effects will add up.

“When you successfully implement one change, you’re more likely to do another. The more you’re able to stick to your goal, the greater your confidence, and the more chance you’ll have to start and accomplish new goals. These small changes can add up to a lifestyle change,” says Jessica Cassity, author of “Better Each Day: 365 Expert Tips for a Healthier, Happier You.” Over the next 52 weeks, use these strategies in your daily life to help you reach your goal by year’s end.

-Hit the gas early during your workout. College of New Jersey researchers found that men who started a 30-minute running workout at high speed, working at 70 percent of their VO2 max, and then eased up to 50 percent of VO2 max burned 5 to 10 percent more fat than those who started slow and then revved up the pace. The after-burn of the high-intensity workout seems to carry over into the lower-intensity period, increasing overall fat burn.

-Use public transportation. Turns out taking the bus or train is as good for your body as it is for your wallet and the environment. In one recent study from two Pennsylvania universities, researchers found that people who switched from driving everywhere to using a light-rail system lost an average of about 6 pounds in a year.

“The theory is that by walking the extra blocks it takes to get to and from bus stops and train stations – instead of pulling up right in front of a destination – you naturally increase your activity level enough to result in weight loss,” says Cassity.

-Drink two cups of coffee, black. A study in the journal of Physiology and Behavior found that drinking two cups of caffeinated coffee can boost your metabolism by 16 percent compared with the decaf kind. Make sure to drink it black though. The 67 calories in a spoonful of sugar and a tablespoon of cream can negate caffeine’s calorie-burning benefits.

-Blot your pizza with a napkin. You’ll dab off about 4.5 g of fat – or close to 30 calories per slice. Of course, depending on the pizza and your toppings, the amount of excess oil you can remove varies, notes Keri Gans, RD, author of “The Small Change Diet.” If you want a healthier slice, she prefers one loaded with veggies.

-Have a glass of wine. Rat studies show that resveratrol, a compound in red wine, may help fight weight gain when eating a high-fat diet. The same seems to hold true in humans. Harvard researchers found that women who drank about two glasses a day gained less weight and were less likely to become overweight than teetotalers.

-But avoid vodka. A study in the American Journal of Clinical Nutrition found that drinking even as little as 1 ounce of vodka can slow your metabolism by as much as 73 percent.

-Douse your food in Tabasco. Capsaicin – the spicy compound found in the white membrane of chili peppers – has been shown to rev up your metabolism and can torch somewhere near an extra 50 calories. Eating salsa may boost fat burn a little bit, says Cassity, but don’t let that give you license to pile on the chips and guac. You still need to watch out for overall calorie intake.

-Fuel up on fiber. In addition to making you feel full, longer (and therefore helping you eat less), fiber can help you burn through as much as 30 percent more calories, according to a study in the Journal of Nutrition. “Fiber has roughage,” says Gans. “And roughage takes a longer time for your body to break down and requires more energy to digest.”

-Sleep more. Researchers found that dieters who logged 8.5 hours of shut-eye burned more fat than those who slept 5.5 hours. While both groups lost a similar amount of weight (6.6 pounds), the ones who got a full night’s rest dropped the majority of their weight from fat while those who slept less lost most of theirs from muscle.

-Increase physical activity outside of the gym. In a recent U.K. study, 34 overweight women completed the same 150-minute-a-week exercise program, and while some women lost up to 7 pounds of body fat, others gained up to 5. The researchers think that the women who lost the most were the ones who maintained or increased their physical activity beyond the gym; those who gained weight had cut back on their everyday activity. “If you’re going to the gym, you don’t want to negate it by eating a lot afterward or no longer taking the stairs,” says Cassity. “You have to live the same life – if not improve on it – when you pick up exercise.”

-Eat breakfast. A study conducted by the U.S. Navy found that people who ate breakfast daily helped boost the metabolisms of its personnel by as much as 10 %.

-Pump iron. Lifting weights can help you torch a few more calories even after you finish your session, according to a study in the Journal of Strength and Conditioning Research. Women who did an hour-long strength-training program burned 100 more calories in the next 24 hours than when they didn’t hit the weights.

-Choose tuna swimming in water. Stick to tuna packed in water not oil. Three ounces of water-packed chicken of the sea contains 109 calories and 2.5 g of fat compared with 158 calories and 6.9 g of fat in the oil-soaked kind. Plus, it’s a good protein source that’s rick in omega-3 fatty acids, which can help reduce your risk of heart disease and help prevent depression, says Gans.

-Drink chocolate milk. McMaster University researchers compared the effects of downing low-fat chocolate milk, fat-free soy protein drink, and a traditional carbohydrate recovery drink after exercise. Not only did the milk drinkers gain more muscle than those who drank the soy and carbohydrate beverages, but they also lost twice as much fat.

-Drink cold water. German researchers found that your metabolism can increase by as much as 30 percent during the 10 minutes after you drink a cold glass. Why? They speculate that your body burns more calories as it tries to warm the water.

-Brew a cup of green tea. A 2010 Journal of Human Nutrition and Dietetics study found that after 3 months, people who drank two glasses of decaf green tea a day lost 2.6 more pounds than those who drank an herbal brew. Researchers believe that catechin compounds in green tea may prevent fat formation and stimulate your metabolism.

-Say yes to yogurt. A study in the International Journal of Obesity found that eating yogurt as part of a low-calorie diet may help burn more fat. People who tucked in three 1-cup servings a day lost 22 percent more weight and 61 percent more fat than those who dieted without including yogurt. Even better – most of the fat lost was from the belly.

For more tips and tricks, visit Fitbie.com

Distributed by MCT Information Services

How can you lose weight in 2012? Let us count the ways. Whether you've vowed to lose 5 pounds or 50, the following advice will help make achieving your weight loss resolution a little easier. We scoured research journals and spoke with diet and fitness experts to find a year's worth of practical and effective methods to rev your metabolism, torch fat, and flatten your belly. In this three-part series, we'll bring you a total of 52 ways to cut the fat.

The following tips are simple, but the effects will add up.

"When you successfully implement one change, you're more likely to do another. The more you're able to stick to your goal, the greater your confidence, and the more chance you'll have to start and accomplish new goals. These small changes can add up to a lifestyle change," says Jessica Cassity, author of "Better Each Day: 365 Expert Tips for a Healthier, Happier You." Over the next 52 weeks, use these strategies in your daily life to help you reach your goal by year's end.

"The theory is that by walking the extra blocks it takes to get to and from bus stops and train stations - instead of pulling up right in front of a destination - you naturally increase your activity level enough to result in weight loss," says Cassity.

-Blot your pizza with a napkin. You'll dab off about 4.5 g of fat - or close to 30 calories per slice. Of course, depending on the pizza and your toppings, the amount of excess oil you can remove varies, notes Keri Gans, RD, author of "The Small Change Diet." If you want a healthier slice, she prefers one loaded with veggies.

-But avoid vodka. A study in the American Journal of Clinical Nutrition found that drinking even as little as 1 ounce of vodka can slow your metabolism by as much as 73 percent.

-Douse your food in Tabasco. Capsaicin - the spicy compound found in the white membrane of chili peppers - has been shown to rev up your metabolism and can torch somewhere near an extra 50 calories. Eating salsa may boost fat burn a little bit, says Cassity, but don't let that give you license to pile on the chips and guac. You still need to watch out for overall calorie intake.

-Fuel up on fiber. In addition to making you feel full, longer (and therefore helping you eat less), fiber can help you burn through as much as 30 percent more calories, according to a study in the Journal of Nutrition. "Fiber has roughage," says Gans. "And roughage takes a longer time for your body to break down and requires more energy to digest."

-Sleep more. Researchers found that dieters who logged 8.5 hours of shut-eye burned more fat than those who slept 5.5 hours. While both groups lost a similar amount of weight (6.6 pounds), the ones who got a full night's rest dropped the majority of their weight from fat while those who slept less lost most of theirs from muscle.

-Increase physical activity outside of the gym. In a recent U.K. study, 34 overweight women completed the same 150-minute-a-week exercise program, and while some women lost up to 7 pounds of body fat, others gained up to 5. The researchers think that the women who lost the most were the ones who maintained or increased their physical activity beyond the gym; those who gained weight had cut back on their everyday activity. "If you're going to the gym, you don't want to negate it by eating a lot afterward or no longer taking the stairs," says Cassity. "You have to live the same life - if not improve on it - when you pick up exercise."

-Eat breakfast. A study conducted by the U.S. Navy found that people who ate breakfast daily helped boost the metabolisms of its personnel by as much as 10 %.

-Choose tuna swimming in water. Stick to tuna packed in water not oil. Three ounces of water-packed chicken of the sea contains 109 calories and 2.5 g of fat compared with 158 calories and 6.9 g of fat in the oil-soaked kind. Plus, it's a good protein source that's rick in omega-3 fatty acids, which can help reduce your risk of heart disease and help prevent depression, says Gans.

For more tips and tricks, visit Fitbie.com

Distributed by MCT Information Services

Tags: Body, Burns, Carbohydrate, Cold, Depression, Energy, Fitness, Food, Gain, Gas, Heart, Information, Sleep, Strength, Weight, Weight gain, Weight loss, Women

Don’t Forget Fiber During the Holidays

Posted Dec 22, 2011

-The holidays can make a mess of the digestive system. Sticking to a healthy diet with all the temptation around is tough. But one essential ingredient can keep those troubles at bay. The answer is fiber.

“As we all know, fiber, another word for plant roughage, helps to keep us ‘regular.’ But fiber also reduces excess hormones, such as estrogen, testosterone, and cholesterol in the bloodstream,” MiMi McGee, a local chef certified in plant-based nutrition, said.

Fiber also soaks up the wastes disposed by the liver, and without enough of it, those toxins can recirculate back through the liver, adding excess stress.

“Adequate fiber intake helps to move carcinogens and digested fats through the intestinal tract and out of the body, helping with disease prevention and avoiding constipation,” McGee said.

She recommends consuming 30 grams or more of fiber per day to keep the waste system properly working. Fiber is only contained in plant-based foods, making it difficult for the average American to get more than 10 to 15 grams per day.

But there are easy ways to meet the mark.

“Add fruits and nuts to any salad, such as apples, (dried cranberries) and walnuts to a green salad, or add a carrot-raisin salad with walnuts to your menu. Try a barley dressing, or add some barley or whole wheat flour to your corn bread recipe,” she said.

Use coarse- or stone-ground corn meal and grits and roast sweet potatoes with pears and garnish with pecans for added fiber, she suggests, and always have a veggie tray as an hors d’ouevre at parties.

For a warm meal in the cold, try a soup such as cream of broccoli, which packs a whopping 6.5 grams of fiber, she said.

McGee also mentions the necessity for keeping the type of fiber you consume diverse to maintain real disease prevention.

“We require both soluble and insoluble fiber. Soluble fiber is the kind that dissolves in water, such as oatmeal. Insoluble fiber is found in vegetables, fruit, wheat, rice and other grains, things which do not get ‘gooey’ in water,” she said.

Beans and barley, foods especially known for their ability to control cholesterol, also contain soluble fiber. One cup of cooked oatmeal scores four grams of fiber and half a cup of cooked beans contains 7 grams.

Insoluble fiber is especially helpful for keeping the contents of the intestines moving along and fighting constipation. Each one-cup serving of veggies contains 4 grams, and a piece of fruit or one cup of applesauce has the same.

McGee also has some substitutions for increasing fiber intake. “Substitute whole wheat pastas, brown rice and whole grain breads for white,” she said, adding on perhaps the most simple note, “make sure to read the fiber content on the label of your products.”

Visit The Brunswick News (Brunswick, Ga.) at www.thebrunswicknews.com

Distributed by MCT Information Services

"As we all know, fiber, another word for plant roughage, helps to keep us 'regular.' But fiber also reduces excess hormones, such as estrogen, testosterone, and cholesterol in the bloodstream," MiMi McGee, a local chef certified in plant-based nutrition, said.

Fiber also soaks up the wastes disposed by the liver, and without enough of it, those toxins can recirculate back through the liver, adding excess stress.

"Adequate fiber intake helps to move carcinogens and digested fats through the intestinal tract and out of the body, helping with disease prevention and avoiding constipation," McGee said.

But there are easy ways to meet the mark.

"Add fruits and nuts to any salad, such as apples, (dried cranberries) and walnuts to a green salad, or add a carrot-raisin salad with walnuts to your menu. Try a barley dressing, or add some barley or whole wheat flour to your corn bread recipe," she said.

Use coarse- or stone-ground corn meal and grits and roast sweet potatoes with pears and garnish with pecans for added fiber, she suggests, and always have a veggie tray as an hors d'ouevre at parties.

For a warm meal in the cold, try a soup such as cream of broccoli, which packs a whopping 6.5 grams of fiber, she said.

McGee also mentions the necessity for keeping the type of fiber you consume diverse to maintain real disease prevention.

"We require both soluble and insoluble fiber. Soluble fiber is the kind that dissolves in water, such as oatmeal. Insoluble fiber is found in vegetables, fruit, wheat, rice and other grains, things which do not get 'gooey' in water," she said.

McGee also has some substitutions for increasing fiber intake. "Substitute whole wheat pastas, brown rice and whole grain breads for white," she said, adding on perhaps the most simple note, "make sure to read the fiber content on the label of your products."

Visit The Brunswick News (Brunswick, Ga.) at www.thebrunswicknews.com

Distributed by MCT Information Services

Tags: Body, Cholesterol, Cold, Constipation, Food, Information, Liver, Stress

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.

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.

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

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.

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

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

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.

Tags: Bath, Body, Cold, Cooking, Cough, Flu, Food, Gain, Immune, Immune system, Skin, Stress


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