PORK CHOPS

I found this recipe with the thought of using up the whiskey in our cupboard that no one is drinking. It was delicious!
(Cooking Light)
Ingredients

* 2/3 cup fat-free sour cream
* 1/2 cup water
* 2 tablespoons all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon dried rubbed sage (I used Italian Seasoning)
* 1/4 teaspoon black pepper
* 4 (6-ounce) bone-in center-cut pork chops, trimmed
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 1 teaspoon olive oil
* 1/2 cup chopped onion
* 1 (8-ounce) package presliced mushrooms
* 1/2 cup whiskey

Preparation
Preheat oven to 300°.
Combine the first 6 ingredients in a small bowl.

Sprinkle pork with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat the oil in a large nonstick skillet over medium-high heat. Add pork; sauté 5 minutes on each side or until golden. Remove pork from pan. Add onion and mushrooms to pan; sauté for 3 minutes. Carefully add whiskey to pan; cook for 1 minute or until liquid almost evaporates. Stir sour cream mixture into pan. Return pork to pan; spoon sauce over pork.

Wrap handle of skillet with foil. Cover and bake at 300° for 1 hour. Serve immediately.
Nutritional Information
Calories:
310 (28% from fat)
Fat:
9.6g (sat 3g,mono 4.5g,poly 1.1g)
Protein:
29.5g
Carbohydrate:
24.3g
Fiber:
1.3g
Cholesterol:
71mg
Iron:
2mg
Sodium:
546mg
Calcium:
16mg

Cooking Light, JANUARY 2001

SCAMPI

When it comes to scampi I discovered Costco's frozen scampi. It really is delicious and great to keep in the freezer. It only takes minutes to cook. I combined a recipe of Giada's and my own lower fat version and came up with the following;

Ingredients- adjust to the amount of servings needed;

* 1 stick (4 ounces) unsalted butter, divided, at room temperature
* 2 cups parboiled long-grain rice, such as Uncle Ben's
* 3 1/2 cups chicken stock
* 2 teaspoons kosher salt
Or use brown rice (with water and no butter)
* 1 clove garlic, minced
* 2 pounds small shrimp, peeled and deveined
This is where I substituted the frozen Costco scampi
* 1/2 cup lemon juice (about 2 lemons)
* 1 tablespoon hot sauce
* 1 cup whipping cream or 1/2 and 1/2(reduces the fat)
* Freshly ground black pepper

Directions

In a medium nonstick saucepan, heat 1/2 of the butter over medium-low heat. Add the rice and cook, stirring frequently, until golden, about 6 to 7 minutes. Add the chicken stock and salt. Bring the mixture to a boil. Reduce the heat to medium-low and simmer covered for 20 to 25 minutes until the rice is tender and all the liquid is absorbed. Remove the pan from the heat and rest covered for 5 minutes.

In a large skillet, melt the remaining butter over medium heat. Add the garlic and cook, stirring frequently, for 1 to 2 minutes until aromatic. Add the shrimp, lemon juice, and hot sauce. Cook for 2 to 3 minutes until the shrimp is pink and cooked through. Stir in the cream and heat through. Season with salt and pepper, to taste.

Using a fork, fluff the rice and arrange on a platter. Spoon the shrimp cream sauce over the rice and serve.

Honey

Is honey healthy?

As far as carbohydrates are concerned, honey isn't any better or worse for you than sugar, whether or not you have type 2 diabetes. Honey contains fructose, glucose and water plus other sugars as well as trace enzymes, minerals, amino acids and a wide range of B vitamins. The amount of these micronutrients varies depending on where the honey comes from. In general, darker honeys contain more vitamins than lighter ones and also provide more trace minerals such as calcium, magnesium and potassium.

If you consult the glycemic index, you'll see that honey and table sugar rank very close together, honey at 62 and sugar at 64. As I'm sure you know, the glycemic index measures how easily the body turns carbohydrates into glucose, provoking an insulin response. (You can view this list at www.mendosa.com/gilists.htm.) A newer and more practical concept is glycemic load, a measure of how many grams of carbohydrate a normal serving contains. For example, carrots rank high on the glycemic index, but the amount of carbohydrates you would actually consume in a normal serving is pretty low, only 6.2 grams. To calculate glycemic load you multiply a food's ranking on the glycemic index by the actual amount of carbohydrates ingested.

Although it offers no nutritional advantage over sugar, honey does have some useful and unique properties. It promotes wound healing, for example. Raw honey is an excellent first aid measure for burns, even very severe ones. (I wouldn't advise treating a serious wound with the honey you get at the supermarket or health food store. You need a medicinal honey for that, and someone with expertise to treat you.)

Individuals with diabetes should consume honey in moderation, if at all. If you are not diabetic and like honey, I recommend raw varieties, which I much prefer for their flavors and textures.

Andrew Weil, M.D.

Healthy Tidbits

Simple Steps for a Safer Kitchen
April 18, 2010 (Dr. Weil)

The kitchen can be an overlooked source of household germs. The ever-present kitchen sponge is a likely culprit: its moist environment can breed bacteria, molds and other pathogens. Sinks and drains are also typically germ-ridden, as are handles on the refrigerator and microwave, cutting boards, and dish towels.
Reduce germs with the following simple steps:

1. Wash your hands before and after handling food. For home use, plain soap works just as well as antibacterial versions, and is better for the environment.
2. Replace sponges frequently, or run through the dishwasher weekly
3. Wipe down the sink, counters and other surfaces that are touched often with a solution of 3/4 cup bleach to a gallon of water. If you wish to avoid synthetic chemicals, add 50 drops of tea tree oil (found at health food stores) to a vinegar/water solution.

Gluten

(Berkeley Wellness)
Is Gluten Really the Cause of Your Stomach Woes

Many women troubled by indigestion, fatigue, depression, or other symptoms think they are sensitive or allergic to wheat (specifically its protein, gluten) and thus eliminate it from their diets. But this is not usually necessary—or advisable.

Gluten-sensitive enteropathy or GSE (also called celiac disease or nontropical sprue) is a digestive disorder triggered by wheat and some other grains. GSE occurs more often in women (though women may simply be tested for it more often) and can begin at any age. Because often there are no symptoms or the symptoms mimic other conditions, many people go undiagnosed or are misdiagnosed. Left untreated, GSE can lead to anemia, osteoporosis, and other serious health problems. Still, the prevalence of GSE is relatively low—about 1 in 100 Americans are estimated to have it—and many people who think they have a problem with wheat do not.

A wheaty explanation

Gluten is a protein found in wheat, rye, barley, and related grains. It makes dough elastic and smooth and is also added to many foods to keep ingredients together. In people with a genetic predisposition, gluten provokes an autoimmune response in which inflammatory substances are released that damage the villi, the hair-like projections in the intestinal lining where nutrient are absorbed. Symptoms are varied—diarrhea, bloating, abdominal pain, weight loss, skin rashes, de pression, fatigue, and muscle cramps, for example. People with GSE are also more likely to have other autoimmune disorders, such as psoriasis, thyroid disease, and lupus.

Don't guess, get tested

If you have chronic indigestion or other symptoms suggestive of GSE, consult your doctor. Testing for GSE involves initial blood tests, which are now more sensitive than in the past. If the result is positive, the diagnosis needs to be confirmed by a biopsy of the small intestine. If you have a family member—particularly a parent or sibling—with GSE, you should also be tested.

Diagnosis negative

Unless you are diagnosed with GSE, there is no reason to avoid wheat or other gluten-containing grains. Whole grains are an important source of nutrients and fiber, and they help reduce the risk of cardiovascular disease, diabetes, some cancers, and obesity. Of course, eliminating some processed grains, such as white bread, cookies, and crackers, can improve your diet, which may make you feel better even if you don’t have GSE. And even if you have GSE, you can—and should—still eat other kinds of grains, including corn, rice, buckwheat, quinoa, and amaranth, for their potential health benefits.

Healthy Tidbits

(Prevention Magazine)

Lighten Up
The ups and downs of flipping your green switch
If every home in the United States replaced one incandescent bulb with a compact fluorescent lightbulb (CFL), it would prevent the emission of as much greenhouse gases as produced by 800,000 cars in 1 year. And if you made that switch, you'd save some cash, too.

The downside: Each CFL contains 4 mg of mercury, a potent neurotoxin. If one breaks inside your home, follow the EPA's step-by-step instructions on how to clean up safely--scooping up the mercury without touching it, for instance. (Go to prevention.com/links for more.) You also need to keep the bulbs out of landfills. When one finally burns out, check out earth911.org for retailers that accept returns or hazardous waste disposal sites that take CFLs.

Healthy Tidbits

(Prevention Magazine)

Stop Showering with Chemicals
Green This: Vinyl (PVC) shower curtains
To That: PVC-free plastic shower curtains, or ones made of nylon, cotton, bamboo, or hemp
Vinyl shower curtains
are widely sold. But a recent study by the nonprofit Center for Health, Environment & Justice tested a small sample of these curtains and found that in the 28 days after hanging they released 108 chemicals, some of which are hazardous--such as toluene and phenol (which is known to cause liver and kidney damage in much higher concentrations). A 2002 study by EPA scientists also found that vinyl shower curtains could emit phenol for more than a month. Fortunately, it's easier than ever to find alternatives. IKEA sells a PVC-free plastic curtain (and no longer carries PVC curtains at all). But cloth or bamboo is eco-friendlier. A hemp curtain requires no liner and is naturally mildew resistant.

Healthy Tidbits

(Prevention Magazine)

Worry-Free Water
Green This: Sports bottles made of hard, transparent plastic
To That: An aluminum or stainless-steel sports bottle
If your clear plastic bottle doesn't give when you squeeze, it's almost certainly made of a material called polycarbonate--which contains BPA, says researcher vom Saal. Single-use water bottles are generally made from a safer plastic: polyethylene terephthalate (PETE or PET), designated by a number 1 in the recycling sign found on the bottle's bottom. However, these bottles can leach other chemicals, called phthalates, which are also thought to be endocrine disruptors. The best option: Get your water from the tap--and if you want to take it with you, put it into a metal sports bottle or one made of BPA-free plastic.

Healthy Tidbits

(Prevention Magazine)

4 Eco-Seals You Can Trust
Put your faith in these trademarks
There are almost 100 different eco-labels in the United States--but some are doled out using mysterious criteria, while others are based on just a few factors and may be given to a product that harms the environment in other ways. Here are ones our experts say are trustworthy guides.

EcoLogo: The product is ecologically lightfooted according to an independent analysis of the item's "life cycle," from raw materials to its disposal as waste.

Green Seal: As with EcoLogo, a stringent life-cycle analysis shows the product does little damage to the environment.

USDA organic: Produce was grown without synthetic fertilizers or pesticides.

Energy Star: An appliance meets the energy efficiency guidelines jointly developed by the EPA and Department of Energy.

Healthy Tidbits

(Prevention Magazine)

Pop Smart
Green This: Microwave popcorn
To That: Stove top popcorn
Open a hot bag of microwave popcorn, take a good sniff--and inhale PFOA in the vapor, according to a study by Kurunthachalam Kannan, PhD, a professor in the school of public health at SUNY Albany. The levels in his study were high enough to be a health concern if you get up close and take a few deep breaths, Kannan says--so don't do that. To lower your risk further, pop the old-fashioned way: on the stove top. Coat the bottom of a pot with oil (canola's a good choice), add kernels, cover, and shake.

Healthy Tidbits

(Prevention Magazine)

Don't Cook With This!
Green This: Nonstick pans
To That: Cast-iron pans or other easy-to-clean options
To create a surface slick enough to let food slide off, manufacturers use chemicals called fluoropolymers--which are released into the air if you cook at a high heat, showed tests commissioned by the EWG in 2003. In your body, they break down into compounds such as perfluorooctanoic acid (PFOA), a likely human carcinogen, according to an EPA advisory panel. You can limit your exposure by cooking only on low or medium heat, but some researchers replace their cookware instead. Arcaro uses a cast-iron pan, which has a natural nonstick surface once it's been seasoned. (Lodge Manufacturing Company makes preseasoned ones: lodgemfg.com.) Other options: GreenPan with Thermolon, made with nonstick ceramics (hsn.com), and Le Creuset pans, cast-iron with an enameled cooking surface (lecreuset.com/usa/products for purchasing options).

Organic, Grass Fed Beef

Organic and Grass-Fed Beef:
Better for My Health?

Written by Jeff Cox
Published in April 2008

Organic beef grass fed beefCows are meant to graze on grass. Organic farming raises cows in as close to a natural state as possible, which is healthier for the cows and yields healthier, better-tasting beef.

Animals raised according to organic principles of animal welfare are allowed space to express their nature, and that greatly reduces stress. Stress creates imbalances and disease and results in meat of lesser quality. Animals that are stressed before slaughter can yield pale, soft meat that exudes sour lactic acid.

What is Grass-Fed Beef?

There are two basic kinds of organic beef. One comes from animals that are 100 percent grass fed, meaning that the animals are pastured until slaughter. The other kind involves taking the animals to feedlots for the last months of their lives, where they're fed a diet rich in grains, which fattens them up for slaughter. Grass-fed is a much more natural way for cattle to finish their days. The four stomach compartments of a cow are designed to digest grass, not grains, and feedlots, even organic feedlots, can be smelly, messy places. Between these two kinds of organic beef, 100 percent grass fed carries a premium.
Beef
Good Breeds: Angus, Polled Hereford, Beefalo

Nutritional Advantages of Grass-Fed Beef

Grass-fed beef contains less saturated fat than cattle finished on grains. Grass-fed beef also contains more of the essential fatty acid omega-3, as well as conjugated linoleic acid (CLA), an essential fatty acid that helps regulate the way our bodies deal with other fats, boosts the immune system, fights cancer, and has other health benefits.

Grass-fed beef is not as tender as beef from animals finished on grain, but if the meat is aged by hanging for a period of time in a cooler, the aging process will tenderize it. Ask your butcher about aging. For more information about what the various labels for beef mean, visit the Consumer Union's online guide.

Cook grass-fed ground beef lightly and cover the pan. The best way to cook steaks is to sear both sides, then finish them in a 350°F oven for 10 or 15 minutes, depending on the thickness of the steak and the degree of doneness you want - but grass-fed beef is best rare.

Jeff Cox, former editor of Organic Gardening magazine, helped lead the organic movement from a fringe idea to a phenomenon. He was the host of Your Organic Garden on PBS and Grow It! on HGTV and is the author of 17 books, including the James Beard Award-nominated The Organic Cook's Bible.

Excerpted with permission of the publisher John Wiley & Sons, Inc., from The Organic Food Shopper. Copyright © 2008 by Jeff Cox.

PEPPERED HAMBURGER/STEAK

We had a really good burger last night, it was from Costco and it is the organic in a 3 pound pack for $12. I have passed it up for a long time thinking it was too expensive but it is $4 per pound or $2 a person. That sounded better to me. The mix is 85/15. We thought it was maybe the best flavored hamburger, or I was really hungry. I followed a pepper steak recipe;

You can adapt this to your taste.

5 tbsp cracked black pepper
5 tbsp olive oil
1 tbsp kosher salt,
I used the courser salt
1# burger/steak
Add cheese of choice.

Heat peppercorns and oil in pan over low heat. Cook at simmer, swirling pan till pepper is fragrant, 5-7 minutes. remove from heat and cool, I poured it in a Pyrex cup and put it in the refrigerator to cool quickly. When mixture is room temperature, add salt and stir to combine. Rub hamburgers/steaks with the mixture, coat top and bottom. Press gently with plastic or wax paper to make sure the mixture adheres; let stand for 1 hour, I went ahead and pan fried them in the remaining olive oil left from the peppercorn mixture. A trick we discovered is to cover with a lid while cooking keeps the moistness in. Cook to desired doneness. OK, a little high in fat, but cooking in olive oil was delicious!
I ate the whole burger.

Gout

(Berkeley Wellness)
A Pain in the Toe
More than 5 million Americans have gout, most of them are men. Its incidence has doubled in the last 20 years. That’s not surprising, since gout is linked to obesity and hypertension, which are on the rise as well.

A common form of inflammatory arthritis, gout was once considered a “rich man’s disease” because it was associated with overindulgence in food and drink (think of corpulent Henry VIII of England) and because more men than women get it. Gout commonly results from an excess of uric acid, a waste product formed from the breakdown of nitrogen compounds called purines, which are found naturally in the body and in certain foods. As uric acid builds up in the blood, it can form crystals that get deposited in joints. The body sees these crystals as foreign invaders and releases inflammatory substances that make the joint hot, red, swollen, and extremely tender.

Gout can affect any joint—notably the ankles, knees, wrists, elbows, and hands—but most first attacks occur in the big toe. Sometimes there is fever. Inflammation often subsides in a few days, but a severe attack can last a few weeks.

Gout seems to run in families, and recurrences are common. Certain medications (aspirin, for example), alcohol, surgery, trauma, and perhaps even hot weather (because of dehydration) may increase uric acid levels and trigger gout. Studies have linked gout to high intake of meat and seafood, which are rich in purines, but not to purine-rich vegetables (such as peas, beans, lentils, spinach, mushrooms, and cauliflower) or total protein intake. Dairy, on the other hand, may protect against gout.

Pre-emptive action

Gout can’t be prevented, but recurrences can be minimized, as follows:

• Lose weight if you are overweight. But don’t go on crash diets or fast, since that may increase uric acid levels.

• Treat high blood pressure.

• Limit alcohol, especially beer. Moderate wine drinking does not appear to increase risk.

• Avoid medications that can increase uric acid levels.

• Go easy on meat (particularly organ meats) and seafood (particularly herring, sardines, anchovies, and scallops). Be careful of high-protein diets, such as Atkins, that allow large amounts of red meat and are high in saturated fat.

• Eat plenty of fruits and vegetables rich in vitamin C, such as oranges, strawberries, bell peppers, and broccoli. Large amounts of C may reduce uric acid levels.

• Drink sufficient fluids to avoid dehydration.

• If you have frequent gout attacks, your doctor may prescribe medications that lower production of uric acid or increase its excretion.

Healthy snacks

(Whole Living)
As adults, many of us ignore between-meal hunger pangs and tell ourselves we're being good, or pretend we're not eating while grazing through bags of pretzels and M&Ms. Either way, we end up facing mealtime as cranky as a preschooler. Anyone who's ever opened the fridge and ended up eating last night's chocolate cake before setting the table knows where that will get you.

For those who get hungry between meals, a healthier approach starts with recognizing your body's signals before your brain starts flashing images of chocolate-chip cookies -- and responding, not with guilt, but with a nutritious snack. By keeping blood sugar levels steady, says Keri Glassman, R.D., author of "The Snack Factor Diet," "snacking keeps your metabolism up and your cravings down."

As for the fear that adding snacks will lead to weight gain, those who snack smartly -- eating small amounts of healthy foods -- often find they eat less later in the day, says Lori Reamer, R.D., nutrition director for Canyon Ranch in Lenox, Massachusetts. "Snacking helps you coast into your meal versus accelerate into your meal."

By following a few simple principles, you can transform your relationship to snacking and, potentially, eat more healthfully all day long.

Seven Ways to Eat More Healthfully All Day

Redefine Your Terms
Many conventional snack foods, like chips and cookies, are low in nutrients and high in quick-burning carbohydrates and unhealthy fats. To start snacking healthfully, says Reamer, think less about conventional, processed snack foods and more about foods that would fit into a healthy eating plan. A small portion of leftover beans and brown rice makes a healthy snack; fruit, nuts, and yogurt are great choices, too.

For best results, combine food groups. "Protein and fat digest a little slower than straight carbohydrates do, so a combination will help to keep you fuller longer," says Glassman. "They also add to satisfaction, which can increase satiety." Ideally, you'd have a healthy source of carbohydrates, fat, and protein -- perhaps apple slices (carbohydrate) and 2 teaspoons of almond butter (fat and protein) -- but having two out of three works fine. For example, combine berries (carbohydrate) and low-fat yogurt (protein) or leftover turkey (protein) and high-fiber crackers (carbohydrate).

Be Proactive, Not Reactive
Figuring out your "hunger clock" will help you preempt strong cravings. What time do you start calculating the number of feet to the pizza place on the corner, or start feeling grumpy and distracted? If it's 11:30 a.m. and 4:30 p.m., plan your snacks for 11 a.m. and 4 p.m. "For most people, it's the afternoon-into-evening time when things start to fall apart," says Glassman. "If you are going to make just one change, add an afternoon snack." Timing your snacks will keep you clear-headed enough so that you don't succumb to the notion that Baby Ruth candy bars are good for you because they have nuts in them.
Choose Foods You Like
You may have read about the nutritional virtues of cottage cheese, but if you don't like it, forget about it. Think instead about foods that bring you pleasure. If you like gooey snacks, try a slice of tomato on a fiber cracker with a small piece of cheddar cheese melted on top. If you want something crunchy but low in calories, celery sticks may be your thing. Pleasure and satisfaction contribute to satiety, says Reamer. "Don't go with the most obvious options if they aren't pleasing to you."

Plan Your Portions
When you're delving into a box of crackers or a big bag of almonds, it's hard to stop. To avoid overeating, portion out your snacks ahead of time and put them in sandwich bags or small containers. And remember that Mother Nature has a thing for packaging. "Think of a banana," says Reamer. "For most, one banana would be a serving. You probably wouldn't think to eat the whole bunch."

The ideal size of a snack will vary depending on how many calories you need in a day and the size of your other meals. As a guideline, shoot for a snack in the 100 to 180 calorie range, says Glassman. (For example, try 10 cherry tomatoes and one string cheese stick; a handful of baby carrots and 10 almonds; a peeled and sliced cucumber with a quarter of an avocado, 2 tablespoons of lemon juice, and salt to taste.)
Don't Try to Be Perfect
Follow the nutrition tips above whenever possible, but remember that there's a spectrum of possibilities. Some people give up on planning snacks because they don't always manage to have steel-cut oatmeal with walnuts and organic raspberries on hand, says Glassman. Instant oatmeal packets and drinkable yogurts aren't perfect snacks, but they're fast and easy to stock. And if having them around keeps you away from the doughnut drive-through, they're a step in the right direction, she says.

Keeping a few quick, simple snacks in your purse, such as turkey jerky or a box of raisins, will help keep you on track. Again, they may not be ideal, but they're far better than hitting the potato chips or not eating at all.

Embrace Your Hunger
Many people deny their hunger and treat snacking as a naughty indulgence. When people are trying to avoid eating, they end up not eating as healthfully, says Glassman. "They'll go for the vending machines or start eating out of a pretzel bag because they think it's not 'real eating.' Meanwhile, they've taken in 400 calories worth of pretzels when they could have had half a turkey sandwich for half the calories and been more satisfied. But in their minds, a turkey sandwich counts as real eating."

Pay Attention at Mealtime
Snacktime calories aren't freebies, so you may need to adjust your mealtime portions. Reamer recommends following the Japanese dictum hara hachi bu, which translates to "eat until you're 80 percent full." "By learning to stop right at the edge of fullness, we can trim our portion sizes," she says. "And this is easy to do if you know that when you're hungry, you can eat again." Embracing snacking means giving yourself permission to listen to your body -- an essential part of any long-term healthy eating plan.

CLAM CHOWDER

Sunset Magazine's healthier version of clam chowder. We thought is was excellent.

Browny's Clam Chowder Revisited
Time: 1 hour.
Yield: Serves 6 to 8
1 tablespoon olive oil
1 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped carrot
1 teaspoon minced garlic
4 strips bacon (4 oz.), chopped
1/4 cup flour
3 cups low-fat (1%) milk
1 1/2 pounds red thin-skinned potatoes, cut into 1-in. chunks
4 cans (6.5 oz. each) chopped clams, drained -I cut the clams in half and added 1 cup of crab meat
2 bottles (8 oz. each) clam juice
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 to 1 tsp. chopped fresh thyme leaves
1/4 cup half-and-half

1. Heat oil in a 5- to 6-qt. pot over medium heat. Cook onion, celery, carrot, and garlic until softened, about 5 minutes. Transfer vegetables to a plate.

2. Cook bacon in pan, stirring, until crisp. Transfer bacon to paper towels to drain; discard all but 1 tbsp. drippings.

3. Add flour and cook, whisking constantly, until slightly browned, about 1 minute. Slowly add milk, whisking constantly and letting mixture bubble between additions. Add potatoes, clams, juice, salt, pepper, and reserved vegetables.

4. Simmer until potatoes are tender when pierced, about 25 minutes. Add thyme and half-and-half. Sprinkle with bacon.

Note: Nutritional analysis is per serving.
CALORIES 191 (32% from fat); FAT 6.9g (sat 2.5g); CHOLESTEROL 19mg; CARBOHYDRATE 25g; SODIUM 635mg; PROTEIN 7.9g; FIBER 2.2g

Sunset, JANUARY 2010

Teas

(Berkeley Wellness)

Should You Join This Tea Party?

After water, tea is the most commonly consumed beverage in the world. But can it really improve your health, as claimed? Here’s a brief look at some of the research.

Black, green, oolong, and white tea all come from the Camellia sinensis shrub and contain a range of polyphenols, notably flavonoids, which have antioxidant and other biological properties that are thought to help protect against disease. Green teas, for example, are rich in catechins, while black tea contains thearubigens and theaflavins. Various polyphenols may have different biological properties and thus different effects in the body—and so far, no one knows if any type of tea is “best.”

• Heart health. Population studies have linked tea consumption with a reduced risk of cardiovascular disease. Tea may lower LDL (“bad”) cholesterol and make it less susceptible to artery-damaging oxidation, as well as improve blood vessel functioning, lessen inflammation, and inhibit blood clotting. But not all studies show heart benefits.
• Cancer. In lab studies, tea polyphenols have been shown to inhibit various cancers, including colon, bladder, lung, skin, and prostate. Results from human studies, however, are less consistent. Several observational studies in women, for example, have linked tea with reduced risk of ovarian cancer. On the other hand, one review article cited mixed results on tea and lung cancer.
• Body weight. There’s some evidence that tea may have a weight-loss effect, though not all studies find this, and any benefit would be modest at best. In a small study a few years ago, oolong and green tea boosted energy expenditure in healthy women. And in a Swiss review, most studies found that green tea reduced body weight and body fat. Tea polyphenols may stimulate energy metabolism and boost fat burning, but part of the effect may also be due to tea’s caffeine.
• Bone health. Long-term tea drinkers tend to have greater bone density than non drinkers, several studies have found. Tea contains fluoride, flavonoids, and other compounds that are good for bones.
• The brain. Lab studies support the role of tea in aiding cognition. Studies in people, however, are limited. In one study in 2006, older people who reported drinking as little as four to six cups of green tea a week had a reduced risk of cognitive impairment compared to those who drank less.

Bottoms up

Though its effects in the body are not fully understood, tea can be a healthy addition to your diet. And all types have something to offer. Without added sugars or milk, tea has negligible calories. But check the labels on bottled and instant teas, since many have lots of added sugar. If you don’t like caffeine, decaffeinated tea is often available.

Is Kitty Litter Dangerous?

(Dr. Weil)
Q
Is Kitty Litter Dangerous?

I sometimes worry about breathing in the dust from cat litter. Have there been any studies or are there any health concerns on the danger of breathing in litter dust, either for me or my cats?
A
Answer (Published 4/15/2010)

You raise an interesting question, but one to which there are no clear answers. I did a medical literature search to see if there were any studies linking inhalation of cat litter dust to any human health problems and found nothing. However, I did come across a controversy about this subject online - whether or not certain cat litters are harmful to humans or cats. The issue under popular debate is the effects of clumping litter - the kind that forms easily removable clumps when cats urinate in their boxes. As far as I can determine, this concern stems from a report by a cat breeder of the death of one or two litters of kittens that she attributed to internal blockages formed from litter dust the kittens inhaled in the box and licked from their fur when they groomed themselves. The litter ingredient blamed for this alleged effect is the clumping agent, sodium bentonite, used in most major brands of clumping clay cat litter. I did find a report published in 1996 in a veterinary journal about a cat that was brought to the vet with lethargy and muscle weakness on two occasions after ingesting litter containing bentonite.

Unfortunately, most reports on this subject are anecdotal. I've seen no studies suggesting that clay litters containing sodium bentonite put either cats or humans at increased risk of any health problems. Given the fact that the number of pet cats in the United States is upwards of 90 million, if litter dust were harmful, you would think that vets would have been seeing more sick cats with illness attributable to the dust and that the litter issue would have been scientifically investigated.

If you're concerned about the dust thrown up by clay litters, you can switch to a litter made of wheat or corn - these contain no sodium bentonite. While they're more expensive than clay litter, they last longer and have similar clumping properties. When disposing of used litter of any type, you can reduce your own exposure to dust by slipping the litter box into a large plastic bag before up-ending it. And since litter typically throws off dust when poured into the box, avert your head (or wear a mask) when filling the pan.

Supplements for Healthy Joints

(Dr. Weil's newsletter)

Throughout life, both men and women experience normal wear and tear on the joints. To help support optimum joint health, follow an anti-inflammatory diet and consider these dietary supplements:

1. Glucosamine and chondroitin. These two compounds help provide the building blocks for substances naturally found in healthy cartilage and appear to relieve pain, and improve joint mobility.
2. SAM-e. This naturally occurring molecule (S-adenosylmethioine) delivers sulfur to the cartilage, which helps build and maintain strong joints.
3. Evening primrose oil. A source of gamma-linolenic acid (GLA) which may help maintain healthy joints.
4. Anti-inflammatory herbs. Ginger, holy basil, turmeric, green tea, rosemary, Scutellaria and hu zhang all have naturally occurring compounds that help maintain joint health.
5. Omega-3 fatty acids. Use varieties that are molecularly distilled from the oil of fish or krill and contain both EPA and DHA, essential fatty acids which have been shown in studies to help maintain bone health and joint flexibility.

Healthy Tidbits

(Mayo Clinic)
Vegetable juice

Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables (except some of the fiber) and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes contain lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat germ
At the center of a grain of wheat is the wheat germ — the part of the seed that's responsible for the development and growth of the new plant sprout. Although only a small part of the wheat seed, the germ contains many nutrients. It's an excellent source of thiamin and a good source of folate, magnesium, phosphorus and zinc. The germ also contains protein, fiber and some fat. Try sprinkling some on your hot or cold cereal.

Red beans
Red beans — including small red beans and dark red kidney beans — are a good source of iron, phosphorus and potassium. They're also an excellent low-fat source of protein and dietary fiber. Red beans also contain phytonutrients, which may help prevent chronic diseases such as cardiovascular disease and cancer. Don't like red beans? Substitute another kind to enjoy beans' health benefits.

Support Jamie Oliver's Cause

Jamie Oliver is a chef and TV star and he is on a mission to turn around the way America eats. He is currently focused on the Children and the lunch program in a Virginia town. I believe he is on the right track. The Federal guidelines and Federal foods donated to the schools make it difficult to serve the freshest foods. Also if you run the food program as a business, to be successful you want your clients, the children, to want to come in and eat. The bottom line is always about money. They want chicken nuggets, pizza, hot dogs because that is what they know and are used to. The schools also need the support and participation of the parents and teachers and administration. Now I do know that some of the vendors who make these products are trying to lower the fat and present healthier product that will also meet Federal guidelines. This is not an easy task. It really starts at home...

Hi Guys

Food Revolution Friday is coming! This Friday check your inbox for more details on how to participate.

We already have over a quarter-million signatures. If everyone gets just one more person to sign, we can double that number. Share the petition with your family, friends and colleagues today! http://bit.ly/JOfoodrev

Thank you for your support.

Love from (Jamie Oliver)












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Jamie Oliver | 19-21 Nile Street | London | N1 7LL | United Kingdom

Maintaining Muscle

(Positively Ageless)
This chapter talks about our muscles. As we progress through our adult life, our muscles tend to become smaller and weaker. After age 30, your muscle mass dwindles approximately 3-8% each decade. Once you hit 60, these losses accelerate even more quickly. Decreased muscle mass means you'll burn fewer calories. Also, the vigor of your muscles is related to the strength of your bones. When your muscles are weak, your bones are more likely to be weak.
Exercise that helps your muscles helps your bones, too. Shrinking muscles may grow less responsive to insulin. Your muscles are avid consumers of glucose, or blood sugar, but they need to use the hormone insulin so the blood sugar can enter their cells. When they become insulin resistant, the sugar can't enter. This puts you at greater risk for type 2 diabetes,which in turn raises your risk of heart disease, stroke and perhaps Alzheimer's. So maintaining your muscles is about staying fit, vital, independent, and free of disease. Even people in their nineties can show impressive strength gains with exercise. Here are some of the factors that contribute to declining muscles as you venture into your later years.
Lack of use, insufficient protein, hormonal changes. To maintain your muscles, try to exercise 30 minutes daily, include resistance exercise, such as lifting weights, barbells, machines at the gym or elastic bands. Always check with your doctor and have a professional trainer guide you. Remember to warm up 5-10 minutes and stretch before and after a workout. Also get plenty of healthy protein. Remember you are in this life for the long haul so this needs to be enjoyable and fun. Find what you like. Remember to take time to rest too.

TRIPLE CHOCOLATE COOKIES

Another favorite...
(Cook's Country)

Triple-Chocolate Cookies
Makes 26 cookies

The key to the fudgy texture of these cookies is letting them cool directly on the baking sheets. Avoid using bittersweet bar chocolate--the cookies will be too rich and won't hold their shape.
3 ounces unsweetened chocolate , chopped
1 1/2 cups bittersweet chocolate chips
7 tablespoons unsalted butter , cut into pieces
2 teaspoons instant coffee
2 teaspoons vanilla extract
3 large eggs , at room temperature
1 cup sugar
1/2 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon table salt
1 1/2 cups semisweet chocolate chips

1. Melt unsweetened chocolate, bittersweet chips, and butter in heatproof bowl set over saucepan of simmering water, stirring frequently, until completely smooth and glossy. Remove bowl from pan and set aside to cool slightly.

2. Stir coffee powder and vanilla extract together in small bowl until dissolved. Beat eggs and sugar in large bowl with electric mixer at medium-high speed until very thick and pale, about 4 minutes. Add vanilla-coffee mixture and beat until incorporated, 20 seconds. Reduce speed to low, add chocolate mixture, and mix until thoroughly combined, about 30 seconds.

3. Whisk flour, baking powder, and salt together in medium bowl. Using large rubber spatula, fold flour mixture and semisweet chips into batter. Cover bowl with plastic wrap and let stand at room temperature for 20 to 30 minutes until batter firms up (it will more closely resemble thick brownie batter than cookie dough).

4. Meanwhile, adjust two oven racks to upper- and lower-middle positions and heat oven to 350 degrees. Line two large baking sheets with parchment paper. Using 1 heaping tablespoon batter per cookie, place cookies 2 inches apart on prepared baking sheets (see photo, right). Bake until cookies are shiny and cracked on top, 11 to 14 minutes, rotating baking sheets top to bottom and front to back halfway through baking time. Transfer baking sheets to racks and cool cookies completely, on baking sheets, before serving.

Meatless Proteins

Interesting tidbit...

According to T. Colin Campbell at Cornell University we require about half a gram of protein for each pound of body weight. Here is a short list of meatless proteins.

1 percent milk 1cup 8g
Yogurt 6oz 6g
1 large boiled egg 7.5g
cheddar cheese 7g
lentils 1 cup cooked 18g
black beans 1 cup 15g
veggie burger about 13g
chickpeas 1 cup 12g
quinoa 1 cup 8g
peanut butter 2 tbsp 8g
almonds 1 oz 6g
soy milk 1 cup 8g
bulgur 1 cup cooked 5.5g
wheat bread 2 sl. 7g
cooked spinach 1 cup 5g
cooked broccoli 1 cup 4g
tempeh 4 oz. 41 g
seitan 3 oz 31g

BAKED CRISPY CHICKEN BREASTS

I have used this recipe often and you can change it up with different seasonings. The panko crumbs make it crispy.

2 boneless chicken breasts or other favorite pieces
Dipping mixture
2 egg whites or 1 egg
2 tsp. cornstarch
1/2 lemon juiced
Crusting mixture
1 cup dry bread crumbs, I use panko crumbs
1/4 cup of flour
seasonings
1 tsp salt, 1/4 tsp pepper, 1 tbsp Italian seasoning, and/or 1/2 tsp of garlic powder or 1 tsp of Emerils seasoning, 1/2 cup of Parmesan cheese. Any seasoning that you like.
Preheat oven to 375 degrees
Blend dipping mixture well in a shallow dish, blend crusting mixture well in another shallow dish. Dip chicken in egg mixture and then in crusting mixture. Place on rack on baking sheet and bake for 30 minutes till done.
Or saute chicken in 3 tbsp of oil till golden brown and finish in oven.

Benefits of Teas

More good news about drinking tea, who knew that this plant had so many benefits. I grew up drinking tea. My earliest memory being of my Irish grandmother fixing my tea with sugar and whole milk. I was sitting at at small oilcloth covered table in the kitchen of her San Francisco home watching her throw tea leaves in the big black tea kettle which was heating over the wood/coal burning stove. It is funny what you remember, it was the best first cup of tea ever!

(from 'Positively Ageless' by Cheryl Forberg)
Green or black tea comes from the same plant. The distinction between the two is fermentation. Fermented tea leaves are black, a result of oxidized enzymes in the leaf. The potent concentration of antioxidants they contain is dependent on a variety of factors; most notably, the processing.
Green tea is exposed to high temperatures immediately after harvesting, preserving the green pigment,which prevents the key antioxidant compounds, epigallocatechin (EGC) and epigallocatechin-3-gallate(EGCG) from being oxidized.
Green tea;
Boasts cardioprotective benefits including decreased cholesterol absorption,less clotting and reudced oxidaton of LDL cholesterol.
Suppresses cancer-cell activity in all stages of development, its most prostective powers have been shown against stomach and colon cancers.
Boosts metabolism, as suggested by a study of EGCG, people who drank 3-4 cups of green tea daily burned an additional 80 calories per day
Fights tooth decay with natural fluorine.

Black tea provides;
More protection against skin cancers caused by ultraviolet radiation than green tea does.
Antibacerial and antiviral properties, such as killing the bacteria behind cavity-causing plaque.

Sardines

(Berkeley Wellness)
Sardines: The Can-Do Fish
All seafood has something good to offer. But sardines (a name given to many small fish in the herring family) are a top choice across the board.

Sardines are one of the richest sources of heart-healthy omega-3 fats—richer than canned tuna and many fish oil supplements. And because sardine populations are abundant (after a collapse in the 1950s), environmental groups consider them a good ecological choice. Moreover, contaminants are much less of a concern with sardines than with tuna, swordfish, farmed salmon, and most other fatty fish; you can safely eat sardines at least once a week.

Catching the best

• Sardines typically come canned, but more markets now carry them fresh as well. Restaurants often serve them grilled, which is an easy way to prepare them at home.

• For convenience, keep a few cans of sardines in your cupboard. With their easy-to-open lids, you can take them to work or on the road for a quick, easy meal or snack. They are good paired with hearty breads or crackers, nuts, olives, cheese, and fruit, or mixed with chopped eggs or beets.

• When buying canned sardines, compare nutrition labels. Depending on the type of sardine, where they come from, and what they are packed in (water, oil, or tomato or mustard sauces), they can vary a lot in calories (90 to 350), fat (5 to 30 grams), and sodium (100 to 500 milligrams) per serving.

• Canned whole sardines are a good source of calcium if you eat the bones, which are softened during processing. A 3-ounce serving has about as much calcium as a cup of milk. Sardines are also a natural source of vitamin D—165 IU in 3 ounces.

More canned news: Besides sardines (and, of course, tuna), many other fish come canned, convenient, and healthy. Consider canned herring (with even more omega-3s than sardines), canned salmon (almost always wild, so contaminants are not a problem, and also a good source of calcium if you eat the bones), and canned mackerel (another great choice for omega-3s and calcium), as well as canned shrimp, oysters, clams, and crabmeat. If you are watching your sodium intake, compare labels to find products with lower amounts.

Tips for a Healthier Heart

(Prevention newsletter)
Laugh at Yourself
When researchers from the University of Maryland Medical Center in Baltimore tested the "humor quotient" of 300 people, they found that those with heart disease were 40% less likely to laugh at the gaffes, mix-ups, and irritations of everyday life than those without cardiovascular problems.

"Laughter is no substitute for eating properly, exercising, and controlling blood pressure and cholesterol levels with medication if need be," says study author Michael Miller, MD, director of the university's Center for Preventive Cardiology. "But enjoying a few laughs every day couldn't hurt, and our research suggests that it might help your heart health."

Cut Back on Sugar
People who consume more than 74 g of added fructose a day (that’s two to three sweetened soft drinks) are 87% more likely to have severely elevated blood pressure than those who get less, according to a recent study. Researchers believe excess fructose may reduce the production of nitric oxide, a gas that helps blood vessels relax and dilate.

To cut your intake, watch out for the worst offenders: drinks and baked goods. Drink seltzer in place of soda, or eat oatmeal with raisins and cinnamon instead of an oatmeal raisin cookie.

Go Bananas
To lower your blood pressure, don't just eat less sodium. You should also increase your potassium intake, as it speeds up the body's sodium excretion, say researchers at the Hypertension Institute of Nashville. Lead author Mark Houston, MD, says most Americans consume more sodium than potassium, but it should be the other way around. Some popular potassium-rich foods to help fix this: baked potatoes, tomato paste, lima beans, yogurt, cantaloupe, and bananas.

Indulge with Dark Chocolate
Cap off your day with a nibble of this healthy treat. Dark varieties contain flavonoids, antioxidants that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure dip. Have ½ ounce (at least 70% cocoa) daily.

Take Vitamin D and Fish Oil
While research on multivitamins for preventing heart disease is mixed, science does stand behind these two supplements. "The only dietary supplement consistently shown in randomized clinical trials to work against cardiac death is fish oil," says Dariush Mozaffarian, MD, DrPH, an assistant professor medicine at Harvard Medical School. Omega-3 fatty acids stabilize the heart's electrical system, lower blood pressure and triglycerides, slow arterial plaque buildup, and ease systemic inflammation. Fish oil was more successful than statins at preventing death in heart failure patients, according to a recent Italian study.

“D” boasts a wide range of health benefits, heart health among them. Recent studies show that too-little amounts can raise the risk of peripheral arterial disease by 80% and increase the odds of developing diabetes (a known heart disease risk factor).

Stay Connected
Strong ties to family, friends, and community reduce anxiety and fight depression—two factors that increase your risk of a heart attack. Make a lunch date with a friend you’ve been playing phone tag with, dedicate at least 1 night a week for a sit-down family dinner, or plan to visit your place of worship. Resolve to do one of these things every day (yes, jetting off a quick thinking-of-you e-mail counts)

Meditate for 5 Minutes
Practicing a form of meditation in which you focus awareness on the present moment can reduce the effects of daily stressors. Ride out a stress storm by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.

Stop Faking It
One of the biggest causes of stress is trying to live in a way that’s not consistent with who you are. Ask yourself: Am I doing what I want to do? Am I getting my needs met? Every day, run a reality check on what you've done. When it says that your actions aren't true to the kind of person you are, make sure you listen.

Spend time with people and on activities that make you feel happy and challenged in a healthy way—not drained or burned out.

Spice Up Your Workout
The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun—hitting a tennis ball against the house, shooting hoops with your kids, or dancing around your bedroom after work. If you find something that you like, incorporate it into your daily workout.

Research shows that people who are active in little ways the entire day burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer, says cardiologist and Prevention advisor Arthur Agatston, MD.

Cook with Garlic
Just one clove a day—or 300 mg 3 times daily—reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, it reduces arterial damage, and it discourages cholesterol from lining those arteries and making them so narrow that blockages are likely.

Swap in Soy
These plant proteins can help lower cholesterol when you eat them in place of less healthy foods. (Think tofu instead of beef stir-fry or edamame in lieu of dumplings).

It’s best, however, to limit processed soy (from chips and patties) and avoid soy supplements. The problem with these is that we do not always know the amount of phytoestrogens (plant chemicals in soy that function in ways similar to the hormone estrogen) in them. This can make its effects on the human body unpredictable. And exposure to high concentrations of phytoestrogens could stimulate the growth of cells that are responsive to estrogen, which include many breast cancers.

Unwind with a Little Wine
You've probably heard that imbibing is good for you. Research overwhelmingly shows that 1 to 3 ounces of alcohol a day significantly reduces your risk of a heart attack. Unless you have a problem with alcohol, high blood pressure, or risk factors for breast or other cancer, you can safely have one alcoholic drink a day.

Indulge with dinner so you sip slowly. And remember that a full pour in a large wine glass can easily double what’s considered a healthy serving.

Start or End Your Day with Stretching
Flexibility may be key to heart health: Adults over age 40 who were the most limber had 30% less stiffness in the arteries than less-bendy participants in a recent Japanese study. Stretching for 10 to 15 minutes a day may keep arteries pliable; they may be affected by the elasticity of the muscles and tissue that surround them. Try some gentle yoga moves to improve your flexibility.

Stir in Flaxseed
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%, while helping to keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 tablespoons of flaxseed a day on your yogurt, oatmeal, cereal, or salad. Buy it preground, and keep it refrigerated.

Walk for 20 Minutes a Day
Just 2.5 hours of exercise a week (that’s a little more than 20 minutes a day) could reduce heart attacks by one-third, prevent 285,000 deaths from heart disease in the United States alone, and practically eliminate type 2 diabetes. Wow!

Make Nuts Your Go-To Snack
Studies have found that those who eat more than 5 ounces of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it—nuts are high in fat and calories, which can pack on pounds if you inhale them by the fistful.

Make Room for Veggies
To get the 2½ cups that nutritionists recommend you eat daily, aim to make veggies 50% of your meals. Extra points for picking cruciferous vegetables such as kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.

Start Your Morning with Juice
Orange juice contains folic acid that helps lower your levels of homocysteine, an amino acid linked to a higher heart attack risk. Grape juice is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Choose 100% fruit juices to limit excess sugar.

Feast on Fish
Meat's saturated fat will clog your arteries. On the other hand, fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Having even one serving of fish high in omega-3s a week could reduce your risk of death from a heart attack by 52%!

Fiber Up Your Diet
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Load up on whole grain breads and cereals that contain whole wheat, wheat bran, and oats. Toss beans into casseroles, soups, and salads. Aim for at least 25 to 35 g of fiber a day.

Carve Out Time for Sleep
Every extra hour of sleep middle-aged adults can add to their nightly average reduces their risk of coronary artery calcification, a cause of heart disease, by 33%, according to a study reported in the Journal of the American Medical Association. When you're even a little sleep deprived, your body releases stress hormones that constrict arteries and cause inflammation.

If you routinely wake up feeling tired or need an afternoon nap, then you're probably sleep deprived. Most adults need 7 to 8 hours a night to function well.

Cook Like an Italian
Use MUFA-rich olive oil in your food prep whenever possible. The heart-healthy fat lowers “bad” LDL cholesterol and raises “good” HDL cholesterol. Bonus: Olive oil is also rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.

Substitute olive oil for butter or margarine at the dinner table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible. Buy only cold-pressed, extra-virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.

Scan Food Labels for Unhealthy Fat
Adults who read food labels and nutrition facts slash twice as many calories from fat as those who don't give them a look, according to one study. When it comes to heart health, that’s important: Don't let fat exceed 30% percent of your calories. And more important, make most of your fat the healthy monounsaturated (from olive oil, nuts, dark chocolate, avocado) and polyunsaturated (from salmon, flaxseed, walnuts) kinds.

Limit saturated fat intake to 7% of your total calories (for a 1,600-calorie diet, that’s about 12 g a day). And avoid trans fats whenever possible; they should comprise 1% of your daily calories, or less than 2 g a day. (Look for “hydrogenated” on ingredient lists; trans fats are most often found in cookies, crackers, baked goods, and other processed foods.) Both of these fats raise levels of artery-clogging LDL cholesterol

Drink Green Tea
This potent beverage contains several powerful antioxidants that reduce cholesterol and may even lower blood pressure. To make a day's supply, bring 20 ounces of water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.

Natural Remedies to Help You Sleep

(Health.com)

Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Hops
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
Yoga or meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.

I have not tried some of these but I have tried a product from AgroLabs called 'Peaceful Sleep' that I like. It contains valerian, calcium citrate, gaba, lavender, passion flower, lemon balm, 5HTP,casein, aloe vera, and chamomile.
It is in liquid form, at Costco, easy to take and works for me. It has a subtle, relaxing effect and I have even taken a tablespoon in the middle of the night which helped me get back to sleep.

RASPBERRY OATMEAL BARS

These are one of Jeff's favorites...

3/4 cup unsalted butter, softened
1 cup brown sugar
1 1/2 cups flour
1 1/2 cups uncooked rolled oats
1 tsp salt
1/2 tsp baking soda
1 16 oz jar of red raspberry preserves, you can substitute any favorite jam

Cream butter and sugar till light and fluffy. Combing flour, oats salt, soda and mix thoroughly with butter/sugar mixture.
Press half of crumb mixture into greased 8" square pan, spread with preserves, sprinkle with remaining crumb mixture.
bake at 400 degrees for 20-25 minutes. When cool cut into bars.

Easy Peesy Lemon Squeesy...

Ginkgo

(Berkeley Wellness)
Interesting article...

Ginkgo: An Herb to Remember?
Many people take ginkgo to sharpen their memory and concentration, as well as for other positive effects on mind and body. Should you believe these claims or forget about them?

What it is: A centuries-old Chinese herbal medicine, ginkgo comes from the dried leaves of the maidenhair tree (Ginkgo biloba). It contains a complex mix of compounds. Like aspirin, it can keep blood clots from forming and may increase blood flow. Ginkgo has become one of the top-selling herbal products.

What the studies show: Ginkgo made headlines a dozen years ago when a study found that it improved mental and social functioning in some people with Alzheimer’s disease, though the effects were small and limited in duration. The study looked only at people with dementia, but many healthy people assume that ginkgo will boost their brain power—something that has never been demonstrated.

In fact, a review by the Cochrane Collaboration in 2007 looked at 35 studies and concluded that the overall evidence for ginkgo as a treatment for dementia or cognitive impairment is “inconsistent and unconvincing.”

Few studies have looked at ginkgo’s effects on normal age-related memory decline, and they have come up with mostly disappointing results. Notably, the largest and longest clinical trial ever to assess whether ginkgo could help prevent dementia appeared in the Journal of the American Medical Association in 2008. The six-year study looked at more than 1,500 people 75 and older, none of whom had dementia at the outset. The herb, taken twice a day in standardized doses, did not reduce the incidence of dementia, including Alzheimer’s. An editorial accompanying the study noted that it added to the “substantial body of evidence” showing similar findings. Moreover, in late 2009 a follow-up study in the same journal found that the ginkgo supplements did not slow the rate of cognitive decline or memory loss in any way.

Bottom line: Though ginkgo is one of the best-studied herbs, there is no convincing evidence it has any effect on memory or other mental functions in healthy older people. That is, ginkgo doesn’t sharpen an already-clear mind, help prevent what is considered normal age-related memory loss, or delay or prevent dementia. Nor is there evidence that ginkgo helps treat tinnitus or intermittent claudication, as is sometimes claimed. If you or a family member has Alzheimer’s or another dementia, talk to your doctor about trying ginkgo, but keep in mind that drug treatments may be better.

CAJUN CHICKEN ALFREDO

Adapted from Guy Fieri

(4 servings)
4 boneless skinless chicken breasts
Paul Prudhommes seasoning if you can find it or
My Creole seasoning; 1 tsp of each,
salt, red pepper, black pepper, chili powder, garlic powder, oregano
1/4 cup flour
2 tbsp olive oil
3 tbsp minced garlic
1 cup chopped sun-dried tomatoes
1/4 cup white wine
1 cup of heavy cream, (I used 1/2 and 1/2)He calls for 3 cups of cream, you decide
3/4 cup grated Parmesan
Salt and pepper to taste
1 lb fettucine (I used white rice)
1/2 cup sliced scallions

Preheat oven to 350 degrees
Dredge chicken in the mix of flour and spices. Saute over high heat in skillet with olive oil till almost blackened, I prefer dark brown. Finish cooking in oven till chicken reaches 165 degrees. I left chicken whole but you can slice into strips.
In the pan add a tablespoon of olive oil if needed garlic sun dried tomatoes and chicken, and deglaze with white wine, then add cream or half and half and simmer for 5-10 min.
Just before serving time add Parmesan cheese, salt and pepper if needed and pasta, or serve chicken over rice with sauce.
Garnish with scallions and more Parmesan cheese.

This was yummy, a bit high in calories, you may want to have this dish only occasionally.

Clean Your Home Naturally

(Dr. Weil's newsletter)
Looking for a cost-effective, safe way to keep your home clean, naturally? Ditch the overpriced, artificially-scented cleaners and try these four common household items:

1. Olive oil: Use it to lubricate and polish wood furniture. Simply mix three parts olive oil to one part vinegar, or two parts olive oil to one part lemon juice).
2. Potatoes: Halved potatoes can remove rust from baking pans or tinware - dip the potato in salt before scrubbing or follow with a salt scrub.
3. White vinegar: There are plenty of uses for this household mainstay: It cleans linoleum floors and glass (from windows to shower doors) when mixed with water and a little liquid soap (castile or vegetable); cuts grease, removes stains and soap scum, and cleans toilets - add a bit of baking soda if you like. You can also use it as an antibacterial - pour undiluted down drains once a week, or add to water in a spray bottle to kill mold and mildew.
4. Tea tree oil: A useful alternative to chemical products, add 50 drops of this essential oil (found at health food stores) to a bucket of water to clean countertops and tile floors, and add it directly to vinegar/water solutions for its antibacterial properties, which are useful for killing mold and mildew in kitchens and bathrooms.

Sanitizing Kitchen Tools

(AARP)
Myth: Lemon juice and salt can be used to sanitize cutting boards and other kitchen tools.

Facts: Lemon juice and salt may leave your cutting boards smelling fresh, but the combo won’t leave them germ-free. To sanitize any kitchen tool effectively, food-safety experts recommend a series of steps: First, wash with hot water and soap. Rinse. Then apply a solution of one tablespoon unscented bleach to one gallon of water and let the tool stand for a few minutes. Then rinse it and blot it dry with clean paper towels.

The bleach step is key to killing bacteria like salmonella and E. coli, which can cause grave illness, according to Shelley Feist, executive director of the Partnership for Food Safety Education. However, using too much bleach can be unsafe. “Sometimes consumers think if one tablespoon is good, then a quarter cup is probably really good,” she says. But a tablespoon “is a very effective killer of these kinds of pathogens that could cause illness.”

So where did the lemon-and-salt approach come from? Both ingredients do have antimicrobial properties, just not in sufficient strength. According to John Floros, head of the Department of Food Science at Penn State University and a food science communicator for the Institute of Food Technologists, acidic lemon juice is unfavorable to the growth of most microbes, though it doesn’t kill them directly. And salt, he adds, has its own antimicrobial effect, drawing out water that microbes need to survive. Even in combination, lemon juice and salt “will not necessarily kill all the microbes, particularly the pathogens that we want to kill,” says Floros. “Bleach is a better alternative.”

Also I put sponges, kitchen tools, etc, in the dishwasher. You can also microwave the sponges for a 1 1/2 minutes on high.

Age Spots

(Berkeley Wellness)
Can You Change Your (Age) Spots?

There’s a good chance you will develop at least a few age spots at some point, especially if you’re fair-skinned. Age spots are harmless, but there are ways to make them fade away.

Also called liver spots—though they have nothing to do with the liver—age spots are light brown to dark patches that often appear on the face, neck, hands, forearms, and upper torso. They are flat with well-defined borders and can grow to an inch in diameter, sometimes combining with other spots so they look even larger. Many people seem to have a genetic predisposition, but a major factor in their development is cumulative sun exposure, which is why age spots tend to increase in number and size as you get older.

It’s a good idea to get checked by a dermatologist to be sure that what you think are age spots are not something more serious, especially if they change color, size, or shape. Treatments for age spots have their pros and cons, and a combination may work best over the long term.

• Age spots can be removed via cryotherapy (freezing the spots with liquid nitrogen), laser therapy (which selectively destroys the pigment within the spot), intense pulsed light therapy (which forms a crust that drops off in a couple of weeks, leaving behind normal pigmented skin), dermabrasion (which sands away the spotted areas), or chemical peels (a mild acid that sloughs away the outer skin layer). These methods—particularly cryotherapy and laser therapy—are usually effective, but possible side effects include skin redness, excessive skin lightening or darkening, and scarring; and the age spots may come back.

• Prescription topical medications can lighten age spots. These are usually cheaper than the treatments mentioned above, but they take longer to work and may also cause skin irritation and other side effects. Retinoic acid, in particular, can cause redness, stinging, and peeling. Over-the-counter products contain low concentrations of bleaching ingredients and have fewer side effects than prescription-strength medications—but they may take months to work, and the effect may be minimal.

Words to the wise: Age spots are a sign of sun damage and thus increased skin cancer risk—so they should encourage you to get professional skin exams. To prevent age spots from developing in the first place, limit sun exposure and, when you are outside, wear protective clothing and apply sunscreen (SPF 15 or higher) liberally and frequently. Don’t forget the backs of your hands and your neck.

Juice for Babies

I've heard that fruit juice is bad for kids because it contributes to obesity. But my kids really like fruit juice, and it's a good source of vitamins. What should I do?
Answer
from Katherine Zeratsky, R.D., L.D.

Don't be too concerned. Recent studies have confirmed that drinking moderate amounts of 100 percent fruit juice doesn't affect a child's weight. However, fruit juice contains calories. Just like any other food or calorie-containing drink, too much fruit juice can contribute to weight gain.

If you choose to give your children fruit juice, choose 100 percent fruit juice instead of sweetened juice or fruit-juice cocktails. While 100 percent fruit juice and sweetened fruit drinks may have similar amounts of calories, your children will get more vitamins and nutrients and fewer additives from 100 percent juice.

To ensure your children aren't drinking too much juice, follow these limits from the American Academy of Pediatrics:

* Birth to 6 months: No fruit juice, unless it's used to relieve constipation
* 6 months to 12 months: Up to 4 ounces (118 milliliters) a day, served in a cup (not a bottle) to avoid tooth decay
* 1 year to 6 years: Up to 6 ounces (177 milliliters) a day
* 7 years and older: Up to 12 ounces (355 milliliters) a day

Four ounces (118 milliliters) of 100 percent fruit juice equals one serving of fruit. Juice lacks the fiber of whole fruit, however. Although a reasonable amount of fruit juice each day is fine for most children, remember that whole fruit is an even better option.

Acid Reflux

GERD (Gastroesophageal Reflux Disease)
(Dr. Weil)

Occasional heartburn can be a problem for anyone after a large, rich meal; but when it bothers you regularly (at least twice a week), it is considered to be symptomatic of gastroesophageal reflux disease or GERD. This condition is a clear sign that you are offending your stomach by eating too much or too often, by choosing the wrong kinds of foods, and by allowing anxiety and stress to interfere with digestion.
GERD is more than just annoying and uncomfortable. The effect of stomach acid on the tissue in the esophagus can lead to a precancerous condition called Barrett’s esophagus, and acid reflux is often related to respiratory problems like asthma.

Recommended Lifestyle Changes
Although the most common treatment for GERD in conventional medicine is medication, there are some basic lifestyle strategies that are very effective.

* Wear loose clothing. Even tight belts or waistbands can increase stomach pressure enough to force acid up the esophagus.
* Don’t eat right before bedtime. Give your meal plenty of time to leave your stomach before you lie down. Let gravity help.
* Raise the head of your bed to allow gravity to work. Avoid raising your head by sleeping on two pillows – it could make the situation worse. Shoulders need to be raised as well or the esophagus can get crimped almost like a garden hose, increasing pressure in the stomach.
* Stop smoking. Tobacco is irritating to the stomach.
* Practice a relaxation strategy. Stress and anxiety can make GERD symptoms worse.

Nutrition and Supplements
* Keep a food log to track the foods and beverages that make your symptoms worse. Certain foods and beverages weaken the esophageal sphincter including peppermint, citrus, caffeine and alcohol. Other foods have also been implicated – tomatoes, garlic, dairy products and high-fat meals. Wheat and other grains containing gluten (oats, barley and rye) are problems for some people. Learn what affects you.
* Eat a diet rich in fiber at least 40 grams a day, including whole grains, fruits and vegetables
* Stop drinking alcohol. Keep alcohol to a minimum if you do drink, and drink only with meals.
* Get regular exercise.
* Reduce stress levels with relaxation techniques such as biofeedback, breathing.
* Stay hydrated by drinking plenty of water.
* Avoid stimulants. Caffeinated beverages, coffee (including decaffeinated coffee), tobacco and other stimulants can irritate the GI tract.
* Eat small meals. Large meals increase the upward pressure in the stomach and can cause problems even in people without GERD.
* Use DGL (Deglycyrrhizinated licorice). Slowly chew two tablets or take a half-teaspoon of the powder before or between meals and at bedtime. Taper your dose down after your symptoms are under control.
* Consider marshmallow root, which soothes inflamed intestines.
* Consider slippery elm. It can heal irritated digestive tract tissues
* Check your meds. Many prescription medications can trigger or worsen GERD, especially NSAIDS (aspirin, Motrin, Advil, etc.), birth control pills and some heart medications. Ask your doctor about alternatives.
* Avoid antacids, which only mask the symptoms. If you must use antacids, avoid those containing aluminum.
* Consider eliminating or limiting dairy foods in your diet.
* Consider taking probiotics with meals. These products contain "friendly" bacteria that can stabilize the digestive tract.

Great article and good advice...

Bones and Joints Supplements

(Dr.Weil's Newsletter)
Supplements for Bones and Joints

Whether you're trying to bone up on nutrients to help prevent osteoporosis, maintain healthy cartilage, or ease the discomfort of osteoarthritis, supplements may help. Consider taking one or more of the products described below, with your doctor's supervision. And be sure to eat an anti-inflammatory diet and get regular exercise, including weight-bearing routines and plenty of walking.

Calcium and vitamin D. Once believed to be the single most important nutrient for bone protection, calcium's effects on healthy bones have recently been overshadowed by those of vitamin D, which research suggests may be just as important for strong bones. Your best bet is to make sure that you get enough of both: People who don't get enough calcium may lose bone mass faster and fracture bones more easily. And at least one recent study found that vitamin D may be the key to efficiently absorbing and using calcium (Journal of the American Medical Association, November 9, 2005). Women should supplement with 500-700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg from all sources; men shouldn't exceed 600 mg daily, and probably do not need to supplement, since higher amounts are linked to prostate cancer risk. Both men and women should supplement with 2,000 IU of vitamin D (as D3, cholecalciferol) a day.

Glucosamine and chondroitin. These two supplements are from substances naturally found in healthy cartilage. Research suggests that glucosamine sulfate - alone or in combination with chondroitin sulfate - appears to relieve pain, improve joint mobility, and slow osteoarthritis-related damage to the joints. If you weigh between 120 and 200 pounds, take 1,500 mg of glucosamine and 1,200 mg of chondroitin daily and expect to wait up to two months to see results. These supplements may interact with drugs like diuretics and blood thinners, so let your doctor know that you're taking them.
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Zyflamend. This combination of natural anti-inflammatory compounds from New Chapter, including turmeric, ginger, and boswellia, may work as well as aspirin and ibuprofen for treating osteoarthritis. Follow package directions and give it at least two months to fully work. Ginger may thin the blood, so consult your doctor before taking it with other blood thinning drugs such as aspirin and Coumadin or with herbs such as ginkgo.

SAM-e. This naturally occurring molecule (S-adenosylmethioine) delivers sulfur to your cartilage, which helps build strong joints. Research suggests that SAM-e may be as effective as drugs like aspirin and ibuprofen at relieving joint pain and improving function (Journal of Family Practice, May 2002). Take 400 mg twice a day for two weeks, then decrease to 200 mg twice a day thereafter. Choose enteric-coated products labeled "butanedisulfonate," which is the most stable form.

Always check with your Doctor when you are on other medications.