Monday, May 31, 2010
Memorial Day Weekend
As always Lake Tahoe was beautiful whether rain, snow or sun. We had it all this weekend. We made hamburgers again with the organic beef from Costco sauteed in the salt, cracked pepper and olive oil mix with bacon, cheese, avocado and your choice of condiments on ciabatta bread. Oh my they were good! There is something different about that ground beef.
Thursday, May 27, 2010
Guided Imagery for Healing
(Dr.Weil)
I find this very interesting and do believe we have abilities that have not been tapped in our minds.
Guided imagery involves visualization exercises that include graphic or vivid images that are held in the mind to help facilitate healing and comfort. This traditional mind-body therapy is considered a form of hypnosis, and aims to direct one's concentration on these internal images to move closer to therapeutic goals. By taking advantage of the connection between the visual brain and the involuntary nervous system a person can learn to influence physical and emotional states.
Guided imagery is especially useful in addressing stress related health conditions such as irritable bowel syndrome, as well as stress associated symptoms such as skin rashes. It may also be beneficial in treating autoimmune disorders, including rheumatoid arthritis and Crohn's disease, and can help alleviate chronic allergies, hives and asthma.
I find this very interesting and do believe we have abilities that have not been tapped in our minds.
Guided imagery involves visualization exercises that include graphic or vivid images that are held in the mind to help facilitate healing and comfort. This traditional mind-body therapy is considered a form of hypnosis, and aims to direct one's concentration on these internal images to move closer to therapeutic goals. By taking advantage of the connection between the visual brain and the involuntary nervous system a person can learn to influence physical and emotional states.
Guided imagery is especially useful in addressing stress related health conditions such as irritable bowel syndrome, as well as stress associated symptoms such as skin rashes. It may also be beneficial in treating autoimmune disorders, including rheumatoid arthritis and Crohn's disease, and can help alleviate chronic allergies, hives and asthma.
Wednesday, May 26, 2010
BUTTERSCOTCH BARS
This is a new recipe I tried for my garden club meeting luncheon and I wanted something that was somewhat healthy, the oats, and very little fat. These would be a good breakfast on the run. Next time I may cut the brown sugar back to lighten the amount of sugar. It came out great!
Yield: 36 servings (serving size: 1 bar)
Ingredients
* 1 cup packed brown sugar
* 5 tablespoons butter, melted
* 1 teaspoon vanilla extract
* 1 large egg, lightly beaten
* 9 ounces all-purpose flour (about 2 cups)
* 2 1/2 cups quick-cooking oats
* 1/2 teaspoon salt
* 1/2 teaspoon baking soda
* Cooking spray
* 3/4 cup fat-free sweetened condensed milk
* 1 1/4 cups butterscotch morsels (about 8 ounces)
* 1/8 teaspoon salt
* 1/2 cup finely chopped walnuts, toasted
Preparation
1. Preheat oven to 350°.
2. Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, 1/2 teaspoon salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 13 x 9–inch baking pan coated with cooking spray; press into bottom of pan. Set aside.
3. Place sweetened condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350° for 30 minutes or until the topping is golden brown. Place pan on a cooling rack; run a knife around outside edge. Cool completely.
Nutritional Information
Calories:148
Fat:5.1g (sat 2.7g,mono 0.9g,poly 1.1g)
Protein:2.6g
Carbohydrate:23.4g
Fiber:0.8g
Cholesterol:11mg
Iron:0.8mg
Sodium:87mg
Calcium:31mg
Kathryn Conrad, Cooking Light, APRIL 2009
Yield: 36 servings (serving size: 1 bar)
Ingredients
* 1 cup packed brown sugar
* 5 tablespoons butter, melted
* 1 teaspoon vanilla extract
* 1 large egg, lightly beaten
* 9 ounces all-purpose flour (about 2 cups)
* 2 1/2 cups quick-cooking oats
* 1/2 teaspoon salt
* 1/2 teaspoon baking soda
* Cooking spray
* 3/4 cup fat-free sweetened condensed milk
* 1 1/4 cups butterscotch morsels (about 8 ounces)
* 1/8 teaspoon salt
* 1/2 cup finely chopped walnuts, toasted
Preparation
1. Preheat oven to 350°.
2. Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, 1/2 teaspoon salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 13 x 9–inch baking pan coated with cooking spray; press into bottom of pan. Set aside.
3. Place sweetened condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350° for 30 minutes or until the topping is golden brown. Place pan on a cooling rack; run a knife around outside edge. Cool completely.
Nutritional Information
Calories:148
Fat:5.1g (sat 2.7g,mono 0.9g,poly 1.1g)
Protein:2.6g
Carbohydrate:23.4g
Fiber:0.8g
Cholesterol:11mg
Iron:0.8mg
Sodium:87mg
Calcium:31mg
Kathryn Conrad, Cooking Light, APRIL 2009
Monday, May 24, 2010
Lyme Disease from Ticks
(DR. Weil)
If you enjoy hiking, camping or simply spending time outdoors in wooded areas, you should be aware of Lyme disease, an infection caused by Borrelia burgdorfer, a bacterium that is often found in deer ticks.
Since deer ticks tend to be prevalent in woodlands, you should wear protective clothing such as light colored, long-sleeved shirts, and tuck your pants into your socks when hiking in these areas. Always perform a "tick check" and immediately wash your body after spending time in the woods or tall grass. In addition, keep an eye out for anything unusual on your skin, especially a rash in concentric rings, like a bull's-eye.
If you have any symptoms such as rashes, fever or joint pain, consult a doctor who is knowledgeable about diagnosing and treating Lyme disease - the typical treatment is with antibiotics. Left untreated, about two-thirds of people with Lyme disease develop recurring bouts of arthritis, sometimes years after the infection.
If you enjoy hiking, camping or simply spending time outdoors in wooded areas, you should be aware of Lyme disease, an infection caused by Borrelia burgdorfer, a bacterium that is often found in deer ticks.
Since deer ticks tend to be prevalent in woodlands, you should wear protective clothing such as light colored, long-sleeved shirts, and tuck your pants into your socks when hiking in these areas. Always perform a "tick check" and immediately wash your body after spending time in the woods or tall grass. In addition, keep an eye out for anything unusual on your skin, especially a rash in concentric rings, like a bull's-eye.
If you have any symptoms such as rashes, fever or joint pain, consult a doctor who is knowledgeable about diagnosing and treating Lyme disease - the typical treatment is with antibiotics. Left untreated, about two-thirds of people with Lyme disease develop recurring bouts of arthritis, sometimes years after the infection.
Friday, May 21, 2010
Nitrites
(Berkeley Wellness)
Should You Be Wary of Nitrites?
Some processed meats boast of having “no nitrites” or being “naturally cured.” Are they safer than conventionally cured meat?
Sodium nitrite is typically added to bacon, sausage, ham, hot dogs, and luncheon meats to inhibit growth of bacteria. It also contributes to the characteristic flavor and pink color of cured meats. Aside from its high sodium content, the additive itself is not a problem. The concern is that nitrites can combine with components of protein, called amines, to form nitrosamines, which cause cancer in laboratory animals. And though never proven to cause cancer in people, diets high in cured and other processed meats have long been linked to stomach and other cancers.
Keeping it in perspective
While scientists suspect that nitrosamines contribute to cancer and other health concerns in people who eat a lot of processed meats, other dietary, lifestyle, or genetic factors may be involved, too. Or something else about these foods could be responsible—such as their high salt content, which may make the lining of the stomach particularly susceptible to carcinogens. Moreover, cured meat is just one source of our exposure to nitrites—and a minor one, scientists say. And nitrites, which are also produced in the body, even have health benefits, including the ability to kill harmful bacteria in the intestines and increase nitric oxide, a substance that relaxes blood vessels.
Nevertheless, the U.S. government limits the amount of nitrites allowed in processed meats to keep nitrosamines to a minimum. And thanks to improved preservation techniques, cured meats today contain only one-fifth of what they did in the 1970s. Manufacturers also add ascorbic acid (vitamin C) or sodium erythorbate (related to vitamin C), which speeds curing and reduces conversion of nitrites to nitrosamines.
What to do
There’s no evidence that the small amounts of nitrite-cured meat typically consumed by Americans or Canadians pose a significant health risk. Still, moderation is a good idea.
• Eat cured and other processed meats, especially bacon, only on occasion. They shouldn’t be part of your everyday diet anyway, since they are often high in fat and sodium. Look for lower-fat and lower-sodium versions.
• Eat smoked foods, including smoked fish, in moderation as well. They are often cured before smoking and also contain other potential carcinogens from the smoking process.
• Consume foods rich in vitamin C and other antioxidants. Among their many benefits, they may help reduce nitrosamine formation.
• Meats labeled “naturally cured” or “uncured” are available in health-food stores and some supermarkets. Instead of sodium nitrite, manufacturers use beet or celery juice, salt, honey, and other natural ingredients to achieve properties similar to nitrite-cured meat—though these products tend to have shorter shelf lives. Regulations prohibit the use of sodium nitrite in USDA-certified organic meat products.
Should You Be Wary of Nitrites?
Some processed meats boast of having “no nitrites” or being “naturally cured.” Are they safer than conventionally cured meat?
Sodium nitrite is typically added to bacon, sausage, ham, hot dogs, and luncheon meats to inhibit growth of bacteria. It also contributes to the characteristic flavor and pink color of cured meats. Aside from its high sodium content, the additive itself is not a problem. The concern is that nitrites can combine with components of protein, called amines, to form nitrosamines, which cause cancer in laboratory animals. And though never proven to cause cancer in people, diets high in cured and other processed meats have long been linked to stomach and other cancers.
Keeping it in perspective
While scientists suspect that nitrosamines contribute to cancer and other health concerns in people who eat a lot of processed meats, other dietary, lifestyle, or genetic factors may be involved, too. Or something else about these foods could be responsible—such as their high salt content, which may make the lining of the stomach particularly susceptible to carcinogens. Moreover, cured meat is just one source of our exposure to nitrites—and a minor one, scientists say. And nitrites, which are also produced in the body, even have health benefits, including the ability to kill harmful bacteria in the intestines and increase nitric oxide, a substance that relaxes blood vessels.
Nevertheless, the U.S. government limits the amount of nitrites allowed in processed meats to keep nitrosamines to a minimum. And thanks to improved preservation techniques, cured meats today contain only one-fifth of what they did in the 1970s. Manufacturers also add ascorbic acid (vitamin C) or sodium erythorbate (related to vitamin C), which speeds curing and reduces conversion of nitrites to nitrosamines.
What to do
There’s no evidence that the small amounts of nitrite-cured meat typically consumed by Americans or Canadians pose a significant health risk. Still, moderation is a good idea.
• Eat cured and other processed meats, especially bacon, only on occasion. They shouldn’t be part of your everyday diet anyway, since they are often high in fat and sodium. Look for lower-fat and lower-sodium versions.
• Eat smoked foods, including smoked fish, in moderation as well. They are often cured before smoking and also contain other potential carcinogens from the smoking process.
• Consume foods rich in vitamin C and other antioxidants. Among their many benefits, they may help reduce nitrosamine formation.
• Meats labeled “naturally cured” or “uncured” are available in health-food stores and some supermarkets. Instead of sodium nitrite, manufacturers use beet or celery juice, salt, honey, and other natural ingredients to achieve properties similar to nitrite-cured meat—though these products tend to have shorter shelf lives. Regulations prohibit the use of sodium nitrite in USDA-certified organic meat products.
FIRESIGN SCRAMBLE
FIRESIGN SCRAMBLE
We have had this side dish at our favorite breakfast/lunch restaurant in Lake Tahoe many times. I adapted the recipe to a full dinner so feel free to mix it up and add your favorite meats and vegetables. This is totally comfort food!
Serves 2
2 tbsp -Olive oil
2- red or yellow potatoes
½ large onion
½ red or yellow bell pepper
Here is where you can add other favorite vegetables, maybe tomatoes, zucchini, eggplant, leeks, mushrooms
1 clove garlic, (optional) chopped fine
Seasonings-garlic powder, pepper, salt, I like ‘Emerils seasoning’, cayenne pepper, to taste
Protein source, either cooked chicken, bacon, pancetta, corn beef, ham, salami, pepperoni, sausage
Sometimes you can add 2 eggs for the scramble
Cheese of choice - cheddar, jack, pepper jack, Swiss, Parmesan
Boil potatoes till fork tender, do not over cook. Set aside to cool a bit, cut up into bite size chunks.
Sauté all vegetables in olive oil, if you use bacon or pancetta sauté first and use the fat for the vegetables plus a little olive oil if needed. Try to keep the fat to a minimum. Add in the your favorite protein and continue cooking till potatoes are lightly browned. It should take about 30 minutes. Just before serving top with cheese.
Yummy!
We have had this side dish at our favorite breakfast/lunch restaurant in Lake Tahoe many times. I adapted the recipe to a full dinner so feel free to mix it up and add your favorite meats and vegetables. This is totally comfort food!
Serves 2
2 tbsp -Olive oil
2- red or yellow potatoes
½ large onion
½ red or yellow bell pepper
Here is where you can add other favorite vegetables, maybe tomatoes, zucchini, eggplant, leeks, mushrooms
1 clove garlic, (optional) chopped fine
Seasonings-garlic powder, pepper, salt, I like ‘Emerils seasoning’, cayenne pepper, to taste
Protein source, either cooked chicken, bacon, pancetta, corn beef, ham, salami, pepperoni, sausage
Sometimes you can add 2 eggs for the scramble
Cheese of choice - cheddar, jack, pepper jack, Swiss, Parmesan
Boil potatoes till fork tender, do not over cook. Set aside to cool a bit, cut up into bite size chunks.
Sauté all vegetables in olive oil, if you use bacon or pancetta sauté first and use the fat for the vegetables plus a little olive oil if needed. Try to keep the fat to a minimum. Add in the your favorite protein and continue cooking till potatoes are lightly browned. It should take about 30 minutes. Just before serving top with cheese.
Yummy!
Thursday, May 20, 2010
Healthy Tidbits
(Dr. Weil)
Herbal Oils Thwart Germs
Essential oils, particularly those from thyme and cinnamon, could help thwart bacteria, including superbugs such as methicillin-resistant Staphylococcus aureus (the notorious MRSA that resists treatment with many common antibiotics and is to blame for tens of thousands of deaths in hospitals and nursing homes every year). The latest MRSA-fighting strategy comes from Greek researchers who tested the antimicrobial activity of eight essential plant oils and found that thyme essential oil worked best. It almost completely eliminated the bacteria it was pitted against within an hour. The investigators, from the Technical Educational Institute of Ionian Islands reported their findings at the spring meeting of the Society for General Microbiology in Edinburgh, Scotland. They viewed essential oils as an inexpensive and effective treatment option for emerging antibiotic resistant strains of bacteria, and noted that substituting the oils for antibiotics could minimize the risk that additional resistant strains would emerge. They suggested that the oils or their active ingredients could be incorporated into antimicrobial creams or gels for application to the skin and noted that these agents also could be used for preservation of packaged foods instead of today's synthetic chemicals.
My take? This is a return to the historical use of essential oils and welcome news. I hope that further research substantiates the findings. We need an effective way to counter MRSA, and if these results hold true, essential oils could be at least part of the solution. I have long recommended using a mixture of water plus lavender or tea tree essential oils for an environmentally and people-friendly antibacterial spray for kitchen or bathroom surfaces. In addition, studies have shown that a wash of one-percent basil essential oil effectively eliminates bacteria.
I love this! We need to explore all the natural plants and herbs that have been provided for us.
Herbal Oils Thwart Germs
Essential oils, particularly those from thyme and cinnamon, could help thwart bacteria, including superbugs such as methicillin-resistant Staphylococcus aureus (the notorious MRSA that resists treatment with many common antibiotics and is to blame for tens of thousands of deaths in hospitals and nursing homes every year). The latest MRSA-fighting strategy comes from Greek researchers who tested the antimicrobial activity of eight essential plant oils and found that thyme essential oil worked best. It almost completely eliminated the bacteria it was pitted against within an hour. The investigators, from the Technical Educational Institute of Ionian Islands reported their findings at the spring meeting of the Society for General Microbiology in Edinburgh, Scotland. They viewed essential oils as an inexpensive and effective treatment option for emerging antibiotic resistant strains of bacteria, and noted that substituting the oils for antibiotics could minimize the risk that additional resistant strains would emerge. They suggested that the oils or their active ingredients could be incorporated into antimicrobial creams or gels for application to the skin and noted that these agents also could be used for preservation of packaged foods instead of today's synthetic chemicals.
My take? This is a return to the historical use of essential oils and welcome news. I hope that further research substantiates the findings. We need an effective way to counter MRSA, and if these results hold true, essential oils could be at least part of the solution. I have long recommended using a mixture of water plus lavender or tea tree essential oils for an environmentally and people-friendly antibacterial spray for kitchen or bathroom surfaces. In addition, studies have shown that a wash of one-percent basil essential oil effectively eliminates bacteria.
I love this! We need to explore all the natural plants and herbs that have been provided for us.
Wednesday, May 19, 2010
CHICKEN CURRY
Indian Chicken Curry II
This was delicious!
Submitted By: Amanda Fetters
Photo By: chibi chef
Prep Time: 20 Minutes
Cook Time: 25 Minutes
Ready In: 45 Minutes
Servings: 2
"This is an adaptation of yellow chicken curry from India. The aromas and flavors are a delight to the senses! It is best served with fresh Naan bread and Jasmine or Basmati rice."
Ingredients:
3 tablespoons olive oil
1 small onion, chopped
2 cloves garlic, minced
3 tablespoons curry powder(I used 1 Tbsp)
1 teaspoon ground cinnamon (I used 1/2 tsp)
1 teaspoon paprika
1 bay leaf
1/2 teaspoon grated fresh ginger root
1/2 teaspoon white sugar (I left out the sugar)
salt to taste
2 skinless, boneless
chicken breast halves - cut
into bite-size pieces (or leave whole)
1 tablespoon tomato paste
1 cup plain yogurt
3/4 cup coconut milk
1/2 lemon, juiced
1/2 teaspoon cayenne
pepper
Directions:
1. Heat olive oil in a skillet over medium heat. Saute onion until lightly browned. Stir in garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sugar and salt. Continue stirring for 2 minutes. Add chicken pieces, tomato paste, yogurt, and coconut milk. Bring to a boil, reduce heat, and simmer for 20 to 25 minutes.
2. Remove bay leaf, and stir in lemon juice and cayenne pepper. Simmer 5 more minutes.
This was delicious!
Submitted By: Amanda Fetters
Photo By: chibi chef
Prep Time: 20 Minutes
Cook Time: 25 Minutes
Ready In: 45 Minutes
Servings: 2
"This is an adaptation of yellow chicken curry from India. The aromas and flavors are a delight to the senses! It is best served with fresh Naan bread and Jasmine or Basmati rice."
Ingredients:
3 tablespoons olive oil
1 small onion, chopped
2 cloves garlic, minced
3 tablespoons curry powder(I used 1 Tbsp)
1 teaspoon ground cinnamon (I used 1/2 tsp)
1 teaspoon paprika
1 bay leaf
1/2 teaspoon grated fresh ginger root
1/2 teaspoon white sugar (I left out the sugar)
salt to taste
2 skinless, boneless
chicken breast halves - cut
into bite-size pieces (or leave whole)
1 tablespoon tomato paste
1 cup plain yogurt
3/4 cup coconut milk
1/2 lemon, juiced
1/2 teaspoon cayenne
pepper
Directions:
1. Heat olive oil in a skillet over medium heat. Saute onion until lightly browned. Stir in garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sugar and salt. Continue stirring for 2 minutes. Add chicken pieces, tomato paste, yogurt, and coconut milk. Bring to a boil, reduce heat, and simmer for 20 to 25 minutes.
2. Remove bay leaf, and stir in lemon juice and cayenne pepper. Simmer 5 more minutes.
Tuesday, May 18, 2010
Tilipia
(Dr. Weil)
Farm-raised tilapia is one of the most highly consumed fish in America, yet it has very low levels of beneficial omega-3 fatty compared to its content of potentially detrimental omega-6 fatty acids. Omega-6's are pro-inflammatory, and inflammation is a key contributor to many health concerns and the development of chronic conditions.
Tilapia is not necessarily as unhealthy as a doughnut, but I recommend reaching for the best fish of all - wild-caught Alaskan salmon. It has an impressive omega-3 fatty acid content and is a species with fewer concerns about environmental toxins. While it is more expensive than tilapia, it is a worthy investment in your health (omega-3 fatty acids help to protect mental and physical health) that will reap dividends in the future.
(I just bought wild Alaskan Salmon from Whole Foods and it cost me $27 for a very small piece! I think it may be cheaper to take the supplements.)
Farm-raised tilapia is one of the most highly consumed fish in America, yet it has very low levels of beneficial omega-3 fatty compared to its content of potentially detrimental omega-6 fatty acids. Omega-6's are pro-inflammatory, and inflammation is a key contributor to many health concerns and the development of chronic conditions.
Tilapia is not necessarily as unhealthy as a doughnut, but I recommend reaching for the best fish of all - wild-caught Alaskan salmon. It has an impressive omega-3 fatty acid content and is a species with fewer concerns about environmental toxins. While it is more expensive than tilapia, it is a worthy investment in your health (omega-3 fatty acids help to protect mental and physical health) that will reap dividends in the future.
(I just bought wild Alaskan Salmon from Whole Foods and it cost me $27 for a very small piece! I think it may be cheaper to take the supplements.)
(Berkeley Wellness)
Quercetin: Food vs. Supplements
One of the most promising compounds in fruits and vegetables, quercetin is showing up in more and more supplements—including FRS, a widely advertised sports aid endorsed by Lance Armstrong.
Besides vitamins and minerals, plant foods are also rich in compounds known as phytochemicals, which may affect human health. One large group is the flavonoids, and among these, one of the most frequently studied is quercetin. Many fruits and vegetables are rich in quercetin; it is also found in black and green tea and red wine. Quercetin is an antioxidant and has anti-inflammatory effects. If an apple a day keeps the doctor away, perhaps it’s because it is rich in quercetin.
Quercetin—in foods and supplements—has been under study for its potential health benefits. It’s claimed that it helps prevent or treat heart disease, allergic reactions, asthma, arthritis, cancer, and prostate problems. As a sports supplement, it is supposed to improve performance, prevent fatigue, reduce recovery time, and boost energy.
What the studies show—or don't show
Findings about quercetin, while sometimes encouraging, have been inconsistent. In 2003, for instance, researchers at the Linus Pauling Institute in Oregon found quercetin to be a powerful antioxidant in the test tube, but they could not establish any measurable benefits in humans. Though the anticancer benefits of flavonoids, including quercetin, have been seen in lab studies, it is difficult to assess which flavonoids are best. They may work better in groups, not as single compounds. So far, there’s no evidence that quercetin on its own has an anticancer effect in humans.
The evidence about quercetin’s effect on exercise performance has also been mixed. Many of the claims are based more on speculation than on science. In some small studies, high doses of quercetin reduced colds and boosted alertness in athletes. But a well-designed 2009 study from the University of Georgia, which looked at 30 young men who did cycling tests before and after taking high doses of quercetin or a placebo, found that quercetin was no better than the placebo at enhancing performance, boosting energy, or reducing fatigue.
Bottom line: We don’t recommend quercetin supplements—the research is too limited. And their long-term safety is unknown. However, in foods, quercetin may have some value, and in any event it comes in wonderful packages. If it has health benefits, it’s probably as a team player. If you eat a varied diet that emphasizes fruits and vegetables, you’ll get a lot of quercetin. It may be one of the substances that make red wine a heart-healthy drink.
(I have never heard of this. There is so much to be discovered and learn!)
Quercetin: Food vs. Supplements
One of the most promising compounds in fruits and vegetables, quercetin is showing up in more and more supplements—including FRS, a widely advertised sports aid endorsed by Lance Armstrong.
Besides vitamins and minerals, plant foods are also rich in compounds known as phytochemicals, which may affect human health. One large group is the flavonoids, and among these, one of the most frequently studied is quercetin. Many fruits and vegetables are rich in quercetin; it is also found in black and green tea and red wine. Quercetin is an antioxidant and has anti-inflammatory effects. If an apple a day keeps the doctor away, perhaps it’s because it is rich in quercetin.
Quercetin—in foods and supplements—has been under study for its potential health benefits. It’s claimed that it helps prevent or treat heart disease, allergic reactions, asthma, arthritis, cancer, and prostate problems. As a sports supplement, it is supposed to improve performance, prevent fatigue, reduce recovery time, and boost energy.
What the studies show—or don't show
Findings about quercetin, while sometimes encouraging, have been inconsistent. In 2003, for instance, researchers at the Linus Pauling Institute in Oregon found quercetin to be a powerful antioxidant in the test tube, but they could not establish any measurable benefits in humans. Though the anticancer benefits of flavonoids, including quercetin, have been seen in lab studies, it is difficult to assess which flavonoids are best. They may work better in groups, not as single compounds. So far, there’s no evidence that quercetin on its own has an anticancer effect in humans.
The evidence about quercetin’s effect on exercise performance has also been mixed. Many of the claims are based more on speculation than on science. In some small studies, high doses of quercetin reduced colds and boosted alertness in athletes. But a well-designed 2009 study from the University of Georgia, which looked at 30 young men who did cycling tests before and after taking high doses of quercetin or a placebo, found that quercetin was no better than the placebo at enhancing performance, boosting energy, or reducing fatigue.
Bottom line: We don’t recommend quercetin supplements—the research is too limited. And their long-term safety is unknown. However, in foods, quercetin may have some value, and in any event it comes in wonderful packages. If it has health benefits, it’s probably as a team player. If you eat a varied diet that emphasizes fruits and vegetables, you’ll get a lot of quercetin. It may be one of the substances that make red wine a heart-healthy drink.
(I have never heard of this. There is so much to be discovered and learn!)
Monday, May 17, 2010
Men and Osteoporosis
(Berkeley Wellness)
Osteoporosis--Not for Women Only
Osteoporosis, characterized by thinning bones and increased risk of fractures, is not just a woman’s disease. An estimated 2 million American men have it and another 12 million are at elevated risk.
Bone is living tissue that is continually broken down and rebuilt, a process involving calcium, vitamin D, and other nutrients; genes, hormones, physical activity, and other lifestyle habits also play a key role. Both men and women reach peak bone density in early adulthood and begin to lose bone in middle age. But men tend to develop osteoporosis about 10 years later because they generally have bigger, stronger bones to begin with. And it comes on more gradually because they don’t go through menopause, when bone loss accelerates dramatically in women.
Most risk factors for men are the same as for women:
• Older age.
• Family history of fractures.
• Being white or Asian.
• Low body weight or small stature.
• Smoking, heavy drinking, and a sedentary lifestyle.
• Long-term use of steroids, immunosuppressive drugs, anticonvulsants, some antidepressants, and other medications; habitual use of aluminum-containing antacids.
• Certain illnesses, including gastrointestinal, liver, and thyroid disease.
• Dietary deficiencies of calcium, vitamin D, and other bone-building nutrients.
A major risk factor unique to men is low testosterone, especially due to disease or hormone-suppression therapy for prostate cancer.
Warning signs, testing, treatment, prevention
Most men with osteoporosis learn they have it only after they break a hip. You should tell your doctor if you have noticed a loss of height or have sudden back pain, which may indicate a collapsed vertebra. Also talk to your doctor if you have had a previous fracture (especially a “low-trauma” one) or have been on long-term steroids, if osteoporosis runs in your family (especially in males), or if you have multiple risk factors.
A bone mineral density test can detect thinning bones; urine and blood tests may reveal underlying causes of bone loss. There are no official recommendations for bone density testing in older men. Some experts suggest that men 65 and older with a prior fracture and all men 80 and older should be screened; others recommend screening for all men over 65 (same as for women) and younger men with prior fractures.
Some bone loss drugs approved for women are also approved for men, including bisphosphonates. Testosterone therapy may be an option for some men, though it’s not proven to actually decrease fractures and little is known about its long-term side effects. Men with prostate cancer should not take testosterone.
Engaging in regular weight-bearing exercise (such as jogging and weight-lifting), getting adequate calcium and vitamin D, keeping alcohol intake moderate, and not smoking may help slow bone loss and prevent osteoporosis—in both men and women.
Osteoporosis--Not for Women Only
Osteoporosis, characterized by thinning bones and increased risk of fractures, is not just a woman’s disease. An estimated 2 million American men have it and another 12 million are at elevated risk.
Bone is living tissue that is continually broken down and rebuilt, a process involving calcium, vitamin D, and other nutrients; genes, hormones, physical activity, and other lifestyle habits also play a key role. Both men and women reach peak bone density in early adulthood and begin to lose bone in middle age. But men tend to develop osteoporosis about 10 years later because they generally have bigger, stronger bones to begin with. And it comes on more gradually because they don’t go through menopause, when bone loss accelerates dramatically in women.
Most risk factors for men are the same as for women:
• Older age.
• Family history of fractures.
• Being white or Asian.
• Low body weight or small stature.
• Smoking, heavy drinking, and a sedentary lifestyle.
• Long-term use of steroids, immunosuppressive drugs, anticonvulsants, some antidepressants, and other medications; habitual use of aluminum-containing antacids.
• Certain illnesses, including gastrointestinal, liver, and thyroid disease.
• Dietary deficiencies of calcium, vitamin D, and other bone-building nutrients.
A major risk factor unique to men is low testosterone, especially due to disease or hormone-suppression therapy for prostate cancer.
Warning signs, testing, treatment, prevention
Most men with osteoporosis learn they have it only after they break a hip. You should tell your doctor if you have noticed a loss of height or have sudden back pain, which may indicate a collapsed vertebra. Also talk to your doctor if you have had a previous fracture (especially a “low-trauma” one) or have been on long-term steroids, if osteoporosis runs in your family (especially in males), or if you have multiple risk factors.
A bone mineral density test can detect thinning bones; urine and blood tests may reveal underlying causes of bone loss. There are no official recommendations for bone density testing in older men. Some experts suggest that men 65 and older with a prior fracture and all men 80 and older should be screened; others recommend screening for all men over 65 (same as for women) and younger men with prior fractures.
Some bone loss drugs approved for women are also approved for men, including bisphosphonates. Testosterone therapy may be an option for some men, though it’s not proven to actually decrease fractures and little is known about its long-term side effects. Men with prostate cancer should not take testosterone.
Engaging in regular weight-bearing exercise (such as jogging and weight-lifting), getting adequate calcium and vitamin D, keeping alcohol intake moderate, and not smoking may help slow bone loss and prevent osteoporosis—in both men and women.
Saturday, May 15, 2010
Ways to Spot a Healthy Food
Food labels don't lie. But if you're one of the 60% of people who rely on them to make healthy choices and you don't know what to look for, they can deceive.
Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston, offers five ways to sleuth out the truth.
Check the servings
If one package doesn't equal one serving, multiply the nutritional information by how much you're going to eat — especially calories: Packaged meals should contain no more than 400; snacks shouldn't exceed 150.
Be a serving size sleuth: Many bottled beverages contain 2-3 servings, so quenching thirst with a Snapple means you'll consume 300 calories and 69 g of sugar. If you're trying to slim down, don't drink your calories; choose water frequently and enjoy a flavored beverage as a once-in-a-while splurge.
Limit bad fats
Pick products with zero trans fat and low saturated fat — women on a 1,600-calorie diet need no more than 13 g daily. Look at the labels especially for high-fat items like junk food, cheese, and some meats.
Be a saturated fat sleuth: Snacks like potato chips are notoriously high in saturated fats. When adding a side to your sandwich, opt for baked or whole grain chips instead.
Pick low sodium
Most people get far too much sodium, and up to 75% of it comes from processed foods. Full meals shouldn't exceed 500 mg; cap your daily intake at 2,000 mg.
Be a sodium sleuth: Nothing packs on sodium like pretzels. In fact, eat two large sourdough pretzels like those pictured, left, and you've just downed 480 mg. So you don't max out, choose no-salt pretzels or brush some salt off the regular kind.
Fill up on fiber
Foods that contain 3 g or more can help reduce appetite and cholesterol.
Be a fiber slueth: Just a 1/2-cup serving of Kellogg's All-Bran cereal for breakfast starts your day with 10 g of fiber!
Go beyond sugar grams
Some healthy foods, like yogurt, are high in natural sugar. If the number of grams seems high, make sure the ingredient list doesn't contain added sweeteners or high fructose corn syrup.
Be a sugar slueth: When eating yogurt, choose brands that have 30 g of sugar or less.
Check out this link, it has some good suggestions for packaged foods.
http://online.prevention.com/bestpackagedfoods/index.html
Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston, offers five ways to sleuth out the truth.
Check the servings
If one package doesn't equal one serving, multiply the nutritional information by how much you're going to eat — especially calories: Packaged meals should contain no more than 400; snacks shouldn't exceed 150.
Be a serving size sleuth: Many bottled beverages contain 2-3 servings, so quenching thirst with a Snapple means you'll consume 300 calories and 69 g of sugar. If you're trying to slim down, don't drink your calories; choose water frequently and enjoy a flavored beverage as a once-in-a-while splurge.
Limit bad fats
Pick products with zero trans fat and low saturated fat — women on a 1,600-calorie diet need no more than 13 g daily. Look at the labels especially for high-fat items like junk food, cheese, and some meats.
Be a saturated fat sleuth: Snacks like potato chips are notoriously high in saturated fats. When adding a side to your sandwich, opt for baked or whole grain chips instead.
Pick low sodium
Most people get far too much sodium, and up to 75% of it comes from processed foods. Full meals shouldn't exceed 500 mg; cap your daily intake at 2,000 mg.
Be a sodium sleuth: Nothing packs on sodium like pretzels. In fact, eat two large sourdough pretzels like those pictured, left, and you've just downed 480 mg. So you don't max out, choose no-salt pretzels or brush some salt off the regular kind.
Fill up on fiber
Foods that contain 3 g or more can help reduce appetite and cholesterol.
Be a fiber slueth: Just a 1/2-cup serving of Kellogg's All-Bran cereal for breakfast starts your day with 10 g of fiber!
Go beyond sugar grams
Some healthy foods, like yogurt, are high in natural sugar. If the number of grams seems high, make sure the ingredient list doesn't contain added sweeteners or high fructose corn syrup.
Be a sugar slueth: When eating yogurt, choose brands that have 30 g of sugar or less.
Check out this link, it has some good suggestions for packaged foods.
http://online.prevention.com/bestpackagedfoods/index.html
CHICKEN WITH SWEET POTATOES
Yummy and easy!
Prep Time: 15 minutes
Other: 1 hour 25 minutes
Yield: Makes 4 servings
Ingredients
* 1 3 1/2- to 4-pound chicken, cut into 8 pieces( I used chicken breasts)
* 1 yellow onion, cut into 1-inch wedges
* 2 small sweet potatoes, peeled and cut into 1-inch chunks(I also added regular potatoes for Ron. I would microwave first so as not to overcook the chicken.
* 2 tablespoons olive oil
* 1 teaspoon kosher salt
* 1/4 teaspoon black pepper
* 3 tablespoons maple syrup
* 6 sprigs fresh thyme or 1 tbsp of dried thyme
Preparation
Heat oven to 400° F. Rinse the chicken and pat it dry. Arrange the chicken, onion, and sweet potatoes in a 9-by-13-inch baking dish. Drizzle the oil over the chicken and vegetables and season with the salt and pepper. Toss to coat. Drizzle with the maple syrup and top with the sprigs of thyme.
Roast, stirring the vegetables once, until the chicken is cooked through, about 1 hour, 15 minutes. Let rest for 10 minutes before serving.
Tip: The maple glaze can also be used with a whole chicken or Cornish game hens.
Nutritional Information
Calories:625.18 (49% from fat)Fat:34.5g Protein:56.66mg
Carbohydrate:19gFiber:1.41gCholesterol:222.91mg
Iron:3.98mgSodium:457.81mgCalcium:59.39mg
Prep Time: 15 minutes
Other: 1 hour 25 minutes
Yield: Makes 4 servings
Ingredients
* 1 3 1/2- to 4-pound chicken, cut into 8 pieces( I used chicken breasts)
* 1 yellow onion, cut into 1-inch wedges
* 2 small sweet potatoes, peeled and cut into 1-inch chunks(I also added regular potatoes for Ron. I would microwave first so as not to overcook the chicken.
* 2 tablespoons olive oil
* 1 teaspoon kosher salt
* 1/4 teaspoon black pepper
* 3 tablespoons maple syrup
* 6 sprigs fresh thyme or 1 tbsp of dried thyme
Preparation
Heat oven to 400° F. Rinse the chicken and pat it dry. Arrange the chicken, onion, and sweet potatoes in a 9-by-13-inch baking dish. Drizzle the oil over the chicken and vegetables and season with the salt and pepper. Toss to coat. Drizzle with the maple syrup and top with the sprigs of thyme.
Roast, stirring the vegetables once, until the chicken is cooked through, about 1 hour, 15 minutes. Let rest for 10 minutes before serving.
Tip: The maple glaze can also be used with a whole chicken or Cornish game hens.
Nutritional Information
Calories:625.18 (49% from fat)Fat:34.5g Protein:56.66mg
Carbohydrate:19gFiber:1.41gCholesterol:222.91mg
Iron:3.98mgSodium:457.81mgCalcium:59.39mg
Friday, May 14, 2010
Acupuncture
(Dr. Weil)
Acupuncture is not just about needles, but is a comprehensive traditional therapy focused on correcting imbalances of energy flow throughout the body. It can be employed effectively for a wide variety of conditions:
* Emotional disorders such as anxiety, depression and post-traumatic stress disorder
* Digestive complaints, including nausea, vomiting, and irritable bowel syndrome
* Pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis
* Neurological problems like migraines or Parkinson's disease
* Respiratory conditions, including sinusitis and asthma
* Gynecologic disorders and infertility (it has demonstrated clinical success when used in conjunction with in-vitro fertilization)
* Fatigue or low energy
* Addictions
* Chronic lower back pain
It can also be used as a rehabilitation strategy for individuals who suffered a stroke, can help control chemotherapy-induced nausea and vomiting, and can help promote overall wellbeing.
If you are considering seeing an acupuncturist, you should discuss this therapy and seek a referral for a licensed acupuncturist from your primary care physician.
I have tried this for menopausal symptoms plus the use of Chinese herbs and it worked for me!
Acupuncture is not just about needles, but is a comprehensive traditional therapy focused on correcting imbalances of energy flow throughout the body. It can be employed effectively for a wide variety of conditions:
* Emotional disorders such as anxiety, depression and post-traumatic stress disorder
* Digestive complaints, including nausea, vomiting, and irritable bowel syndrome
* Pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis
* Neurological problems like migraines or Parkinson's disease
* Respiratory conditions, including sinusitis and asthma
* Gynecologic disorders and infertility (it has demonstrated clinical success when used in conjunction with in-vitro fertilization)
* Fatigue or low energy
* Addictions
* Chronic lower back pain
It can also be used as a rehabilitation strategy for individuals who suffered a stroke, can help control chemotherapy-induced nausea and vomiting, and can help promote overall wellbeing.
If you are considering seeing an acupuncturist, you should discuss this therapy and seek a referral for a licensed acupuncturist from your primary care physician.
I have tried this for menopausal symptoms plus the use of Chinese herbs and it worked for me!
Soybeans
Soybeans for Bones(Berkeley Wellness)
Is soy beneficial for bones—especially for women after menopause, when bone loss accelerates? It’s too soon to say, but isoflavones in soy may help stimulate bone formation.
Women in Asia, where soy foods are frequently consumed, have low rates of osteoporosis, compared to Western women, who eat little soy. Even among women in Asia, those with the highest soy intake tend to have higher bone density and fewer fractures. Such observations do not prove that soy is responsible for the bone protection, however. Other diet, lifestyle, or genetic factors may be responsible.
Clinical trials, in which soy is added to people’s diets, have had mixed results. Most studies have involved postmenopausal women taking soy isoflavone supplements, not soy foods. An analysis of 10 studies in 2008 linked soy isoflavones to improved spinal bone density. But a more recent analysis concluded that isoflavones are unlikely to have a significant benefit on bone density at the hip or spine. A study in the American Journal of Clinical Nutrition in 2009 found that soy reduced whole-body bone loss but didn’t slow bone loss at sites where postmenopausal women are likely to have a fracture. No studies have looked at whether soy actually reduces fractures.
Not soy clear cut
Even if soy foods—and the isoflavones they contain, in particular—help keep bones strong, the effect is probably small. And not everyone may benefit. There is some evidence that people break down isoflavones into different active byproducts, and this can have varying effects on bone. It may also depend on when soy is consumed—that is, soy may lessen bone loss, or even help build bone, in women in the early years after menopause but have little or no effect later in life. Even less is known about soy’s effects in young women or in men.
It’s also not clear which compounds in soy are most important, or how much you need to consume. Part of the proposed bone benefit may come from soy protein, which many supplements lack. Moreover, the long-term safety of isoflavone supplements is largely untested, and researchers caution women with (or at high risk for) breast or endometrial cancer not to take them.
Words to the wise: Soy foods—such as tofu, soy milk, edamame, and tempeh—are worth eating, in moderation, if you like them. Even if their bone-health benefits are not confirmed, they provide good-quality protein and other nutrients, including magnesium, boron, and often calcium, which are important for bones and overall health.
Is soy beneficial for bones—especially for women after menopause, when bone loss accelerates? It’s too soon to say, but isoflavones in soy may help stimulate bone formation.
Women in Asia, where soy foods are frequently consumed, have low rates of osteoporosis, compared to Western women, who eat little soy. Even among women in Asia, those with the highest soy intake tend to have higher bone density and fewer fractures. Such observations do not prove that soy is responsible for the bone protection, however. Other diet, lifestyle, or genetic factors may be responsible.
Clinical trials, in which soy is added to people’s diets, have had mixed results. Most studies have involved postmenopausal women taking soy isoflavone supplements, not soy foods. An analysis of 10 studies in 2008 linked soy isoflavones to improved spinal bone density. But a more recent analysis concluded that isoflavones are unlikely to have a significant benefit on bone density at the hip or spine. A study in the American Journal of Clinical Nutrition in 2009 found that soy reduced whole-body bone loss but didn’t slow bone loss at sites where postmenopausal women are likely to have a fracture. No studies have looked at whether soy actually reduces fractures.
Not soy clear cut
Even if soy foods—and the isoflavones they contain, in particular—help keep bones strong, the effect is probably small. And not everyone may benefit. There is some evidence that people break down isoflavones into different active byproducts, and this can have varying effects on bone. It may also depend on when soy is consumed—that is, soy may lessen bone loss, or even help build bone, in women in the early years after menopause but have little or no effect later in life. Even less is known about soy’s effects in young women or in men.
It’s also not clear which compounds in soy are most important, or how much you need to consume. Part of the proposed bone benefit may come from soy protein, which many supplements lack. Moreover, the long-term safety of isoflavone supplements is largely untested, and researchers caution women with (or at high risk for) breast or endometrial cancer not to take them.
Words to the wise: Soy foods—such as tofu, soy milk, edamame, and tempeh—are worth eating, in moderation, if you like them. Even if their bone-health benefits are not confirmed, they provide good-quality protein and other nutrients, including magnesium, boron, and often calcium, which are important for bones and overall health.
Wednesday, May 12, 2010
SALMON
I made this last night and thought it was another great way to cook salmon.
It came from 'America's Test Kitchen'. It has some similarities to my Mom's recipe which I love.
Poached Salmon with Herb and Caper Vinaigrette
Serves 4
To ensure even-sized pieces of fish, we prefer to buy a whole center-cut fillet and cut it into four pieces. If a skinless whole fillet is unavailable, follow the recipe as directed with a skin-on fillet, adding 3 to 4 minutes to the cooking time in step 2. Remove the skin after cooking (see instructions below). This recipe will yield salmon fillets cooked to medium. If you prefer rare salmon (translucent in the center), reduce the cooking time by 2 minutes, or until the salmon registers 110 degrees in the thickest part.
Ingredients
* 2 lemons
* 2 tablespoons chopped fresh parsley leaves , stems reserved
* 2 tablespoons chopped fresh tarragon leaves , stems reserved
* 2 small shallots , minced (about 4 tablespoons)
* 1/2 cup dry white wine
* 1/2 cup water
* 1 skinless salmon fillet (1 3/4 to 2 pounds), about 1 1/2 inches at thickest part, white membrane removed, fillet cut crosswise into 4 equal pieces (see note)
* 2 tablespoons capers , rinsed and roughly chopped
* 1 tablespoon honey (or maple syrup to replace honey)
* 2 tablespoons extra-virgin olive oil
(Next time I will add slices of tomato and a dab of butter on top of each fillet. I also added a bit of butter to the reduced sauce for more flavor)
Instructions
* 1. Cut top and bottom off 1 lemon; cut into 8 to ten 1/4-inch-thick slices. Cut remaining lemon into 8 wedges and set aside. Arrange lemon slices in single layer across bottom of 12-inch skillet. Scatter herb stems and 2 tablespoons minced shallots evenly over lemon slices. Add wine and water.
* 2. Place salmon fillets in skillet, skinned-side down, on top of lemon slices. Set pan over high heat and bring liquid to simmer. Reduce heat to low, cover, and cook until sides are opaque but center of thickest part is still translucent (or until instant-read thermometer inserted in thickest part registers 125 degrees), 11 to 16 minutes. Remove pan from heat and, using spatula, carefully transfer salmon and lemon slices to paper towel-lined plate and tent loosely with foil.
* 3. Return pan to high heat and simmer cooking liquid until slightly thickened and reduced to 2 tablespoons, 4 to 5 minutes. Meanwhile, combine remaining 2 tablespoons shallots, chopped herbs, capers, honey, and olive oil in medium bowl. Strain reduced cooking liquid through fine-mesh strainer into bowl with herb-caper mixture, pressing on solids to extract as much liquid as possible. Whisk to combine; season with salt and pepper to taste.
* 4. Season salmon lightly with salt and pepper. Using spatula, carefully lift and tilt salmon fillets to remove lemon slices. Place salmon on serving platter or individual plates and spoon vinaigrette over top. Serve, passing reserved lemon wedges separately.
It came from 'America's Test Kitchen'. It has some similarities to my Mom's recipe which I love.
Poached Salmon with Herb and Caper Vinaigrette
Serves 4
To ensure even-sized pieces of fish, we prefer to buy a whole center-cut fillet and cut it into four pieces. If a skinless whole fillet is unavailable, follow the recipe as directed with a skin-on fillet, adding 3 to 4 minutes to the cooking time in step 2. Remove the skin after cooking (see instructions below). This recipe will yield salmon fillets cooked to medium. If you prefer rare salmon (translucent in the center), reduce the cooking time by 2 minutes, or until the salmon registers 110 degrees in the thickest part.
Ingredients
* 2 lemons
* 2 tablespoons chopped fresh parsley leaves , stems reserved
* 2 tablespoons chopped fresh tarragon leaves , stems reserved
* 2 small shallots , minced (about 4 tablespoons)
* 1/2 cup dry white wine
* 1/2 cup water
* 1 skinless salmon fillet (1 3/4 to 2 pounds), about 1 1/2 inches at thickest part, white membrane removed, fillet cut crosswise into 4 equal pieces (see note)
* 2 tablespoons capers , rinsed and roughly chopped
* 1 tablespoon honey (or maple syrup to replace honey)
* 2 tablespoons extra-virgin olive oil
(Next time I will add slices of tomato and a dab of butter on top of each fillet. I also added a bit of butter to the reduced sauce for more flavor)
Instructions
* 1. Cut top and bottom off 1 lemon; cut into 8 to ten 1/4-inch-thick slices. Cut remaining lemon into 8 wedges and set aside. Arrange lemon slices in single layer across bottom of 12-inch skillet. Scatter herb stems and 2 tablespoons minced shallots evenly over lemon slices. Add wine and water.
* 2. Place salmon fillets in skillet, skinned-side down, on top of lemon slices. Set pan over high heat and bring liquid to simmer. Reduce heat to low, cover, and cook until sides are opaque but center of thickest part is still translucent (or until instant-read thermometer inserted in thickest part registers 125 degrees), 11 to 16 minutes. Remove pan from heat and, using spatula, carefully transfer salmon and lemon slices to paper towel-lined plate and tent loosely with foil.
* 3. Return pan to high heat and simmer cooking liquid until slightly thickened and reduced to 2 tablespoons, 4 to 5 minutes. Meanwhile, combine remaining 2 tablespoons shallots, chopped herbs, capers, honey, and olive oil in medium bowl. Strain reduced cooking liquid through fine-mesh strainer into bowl with herb-caper mixture, pressing on solids to extract as much liquid as possible. Whisk to combine; season with salt and pepper to taste.
* 4. Season salmon lightly with salt and pepper. Using spatula, carefully lift and tilt salmon fillets to remove lemon slices. Place salmon on serving platter or individual plates and spoon vinaigrette over top. Serve, passing reserved lemon wedges separately.
New Uses for Common Remedies
(Prevention Magazine)
Antacid tablet
It’s for: Heartburn
The effervescent type with sodium bicarbonate helps neutralize the acid that causes painful heartburn symptoms.
But try: Soothing insect bites
"Antacid formulations such as Alka-Seltzer contain aspirin, an anesthetic that can help ease the sting and itch of insect bites," says Howard Sobel, MD, a clinical attending physician in dermatology and dermatologic surgery at Beth Israel Medical Center in New York City.
He recommends making a paste with a crushed Antacid tablet, a pinch of oatmeal (also a skin soother), and water and applying it to the skin. Results are immediate—and this DIY formula has a healing bonus that other anti-itch salves lack. "Calamine lotion contains zinc oxide, which can be drying to the skin," Sobel explains. "Effervescent Antacid tablets provide quicker relief from pain and itching—without the dehydrating side effects."
Mouthwash
It’s for: Freshening breath
"Both types of mouthwash—with and without alcohol— contain antimicrobial properties that reduce the number of bacteria in the mouth," explains Edgard El Chaar, DDS, a clinical associate professor of periodontology and implant dentistry at NYU College of Dentistry.
But try: Preventing athlete’s foot
If you have switched to an alcohol-free version (such as Tom’s of Maine or ACT Fluoride), don’t throw away the old bottle: Use the alcohol mouthwash to keep your feet and toenails pristine. To prevent athlete’s foot, soak a cotton ball with the liquid and swab the bottoms of your feet and between toes after every shower. According to Sobel, the high alcohol content of traditional mouthwash helps ward off fungal infections.
Baking soda
It’s for: Tooth whitening
Many dentists recommend baking soda to help remove superficial stains from enamel, making teeth appear whiter. It also prevents bad breath and gets rid of plaque embedded in the area between the teeth and gums.
But try: Calming irritated skin
Used topically, baking soda takes the sting out of sunburn and minimizes the itch and discomfort caused by a variety of skin conditions (including eczema, prickly heat, and poison ivy). "Sodium bicarbonate is a mild alkaline compound that can help neutralize the pH balance of your skin," says Linda K. Franks, MD, a clinical assistant professor of dermatology at New York University. "This ‘buffering effect’ may help quell the inflammation that occurs at the skin’s surface, easing your soreness."
To get relief, place a cup of baking soda under a running bath tap so it dissolves completely, and then soak in the water for about 30 minutes.
Aloe vera
It’s for: Soothing burns
Topical application of aloe gel can speed the healing of first- and second-degree burns.
But try: Eliminating canker sores
"Aloe vera contains vitamins as well as amino acids that help repair damaged tissues," says Irwin Smigel, DDS, president of the American Society for Dental Aesthetics. "Several compounds found in aloe vera work together to decrease or prevent inflammation and control pain." A research review found that canker sore sufferers who applied aloe vera gel healed about 50% faster than those who didn’t.
Tea tree oil
It’s for: Treating skin infections
Well-known for its antibacterial and antifungal properties, tea tree oil is often applied topically for acne and athlete’s foot.
But try: Getting rid of dandruff
People who used a shampoo with 5% tea tree oil reduced their dandruff 41% and significantly improved the itchiness and greasiness of their scalp, according to a study from the Journal of the American Academy of Dermatology. "You can safely add a small amount of tea tree oil to your own shampoo to get a similar effect," says Sobel. "Just use sparingly, no more than a few teaspoons per bottle, to prevent overdrying of your scalp.
Dark chocolate
You eat it for: Heart health
A few ounces weekly reduces risk of cardiovascular disease (and satisfies a sweet tooth).
But try: Protecting skin from sun damage
Dark chocolate may help protect the skin from the harmful effects of ultraviolet radiation, finds a study published in the Journal of Cosmetic Dermatology
. Researchers say minimally processed versions of the sweet treat are rich in flavonoids, antioxidants that could prevent wrinkles and cut the risk of skin cancer caused by exposure to sunlight.
(Another good reason to eat more chocolate!)
Antacid tablet
It’s for: Heartburn
The effervescent type with sodium bicarbonate helps neutralize the acid that causes painful heartburn symptoms.
But try: Soothing insect bites
"Antacid formulations such as Alka-Seltzer contain aspirin, an anesthetic that can help ease the sting and itch of insect bites," says Howard Sobel, MD, a clinical attending physician in dermatology and dermatologic surgery at Beth Israel Medical Center in New York City.
He recommends making a paste with a crushed Antacid tablet, a pinch of oatmeal (also a skin soother), and water and applying it to the skin. Results are immediate—and this DIY formula has a healing bonus that other anti-itch salves lack. "Calamine lotion contains zinc oxide, which can be drying to the skin," Sobel explains. "Effervescent Antacid tablets provide quicker relief from pain and itching—without the dehydrating side effects."
Mouthwash
It’s for: Freshening breath
"Both types of mouthwash—with and without alcohol— contain antimicrobial properties that reduce the number of bacteria in the mouth," explains Edgard El Chaar, DDS, a clinical associate professor of periodontology and implant dentistry at NYU College of Dentistry.
But try: Preventing athlete’s foot
If you have switched to an alcohol-free version (such as Tom’s of Maine or ACT Fluoride), don’t throw away the old bottle: Use the alcohol mouthwash to keep your feet and toenails pristine. To prevent athlete’s foot, soak a cotton ball with the liquid and swab the bottoms of your feet and between toes after every shower. According to Sobel, the high alcohol content of traditional mouthwash helps ward off fungal infections.
Baking soda
It’s for: Tooth whitening
Many dentists recommend baking soda to help remove superficial stains from enamel, making teeth appear whiter. It also prevents bad breath and gets rid of plaque embedded in the area between the teeth and gums.
But try: Calming irritated skin
Used topically, baking soda takes the sting out of sunburn and minimizes the itch and discomfort caused by a variety of skin conditions (including eczema, prickly heat, and poison ivy). "Sodium bicarbonate is a mild alkaline compound that can help neutralize the pH balance of your skin," says Linda K. Franks, MD, a clinical assistant professor of dermatology at New York University. "This ‘buffering effect’ may help quell the inflammation that occurs at the skin’s surface, easing your soreness."
To get relief, place a cup of baking soda under a running bath tap so it dissolves completely, and then soak in the water for about 30 minutes.
Aloe vera
It’s for: Soothing burns
Topical application of aloe gel can speed the healing of first- and second-degree burns.
But try: Eliminating canker sores
"Aloe vera contains vitamins as well as amino acids that help repair damaged tissues," says Irwin Smigel, DDS, president of the American Society for Dental Aesthetics. "Several compounds found in aloe vera work together to decrease or prevent inflammation and control pain." A research review found that canker sore sufferers who applied aloe vera gel healed about 50% faster than those who didn’t.
Tea tree oil
It’s for: Treating skin infections
Well-known for its antibacterial and antifungal properties, tea tree oil is often applied topically for acne and athlete’s foot.
But try: Getting rid of dandruff
People who used a shampoo with 5% tea tree oil reduced their dandruff 41% and significantly improved the itchiness and greasiness of their scalp, according to a study from the Journal of the American Academy of Dermatology. "You can safely add a small amount of tea tree oil to your own shampoo to get a similar effect," says Sobel. "Just use sparingly, no more than a few teaspoons per bottle, to prevent overdrying of your scalp.
Dark chocolate
You eat it for: Heart health
A few ounces weekly reduces risk of cardiovascular disease (and satisfies a sweet tooth).
But try: Protecting skin from sun damage
Dark chocolate may help protect the skin from the harmful effects of ultraviolet radiation, finds a study published in the Journal of Cosmetic Dermatology
. Researchers say minimally processed versions of the sweet treat are rich in flavonoids, antioxidants that could prevent wrinkles and cut the risk of skin cancer caused by exposure to sunlight.
(Another good reason to eat more chocolate!)
Tuesday, May 11, 2010
Healthy Tidbits
(Whole Living)
Pop a Probiotic
To keep yeast infections at bay, head for the vitamin aisle. Supplementing with "good" bacteria (for example, Lactobacillus or Bifidobacterium) may help restore the balance the of bacteria living in the female genital tract and inhibit the growth of yeast in women with recurrent infections. Foods such as naturally fermented sauerkraut, kimchi, and kefir, as well as yogurt with active cultures, also contain these bacteria.
Benefit From Bilberry
Studies are mixed, but some have found that bilberry, a relative of the blueberry, may improve night vision. During World War II, fighter pilots reported better night vision after eating bilberry jam. Take 25 to 50 milligrams of bilberry extract; expect best results within the first few hours.
Love Lavender
To ease stress and prepare for bed, soak in a hot bath spiked with a few drops of lavender essential oil. Play soothing music while you bathe to unwind further.
Keep Capsaicin Cream on Hand
For sore muscles and joints, apply a cream or ointment that contains capsaicin, the active ingredient in chile peppers, two or three times a day. The heat from the peppers has been shown to help relieve pain.
Get a Massage
Certain trigger points -- spots of tension in musculoskeletal tissue -- can cause back pain. Ask a massage therapist or other bodyworker who specializes in myofascial release or neuromuscular therapy to focus on these points during a massage.
Try Tea Tree Oil
For athlete's foot, reach for tea tree oil, an extract of the leaves of an Australian tree. It appears to have antiseptic properties and may work as well as or better than over-the-counter antifungal products. Apply a light coating of the oil to affected areas two to three times a day; continue for a week or two after symptoms disappear.
Take Tulsi
Research suggests that this Ayurvedic herb, also called holy basil, may help manage levels of the stress hormone cortisol, helping to boost your mood. Look for teas and supplements in health-food stores and follow package directions.
Keep Echinacea Close
If you feel a cold coming on, consider reaching for this age-old remedy. A 2007 meta-analysis showed that the herb can reduce cold symptoms. Aim for three grams daily in tincture or capsule form, starting at the first sign of symptoms.
(Try 'Emergen-C' packets.)
Try Triphala
Avoid constipation and stay regular with Triphala, an Ayurvedic blend of three fruits that is believed to help tone the gastrointestinal tract. Look for capsules of Triphala and follow package directions.
Arm Yourself with Arnica
Homeopathic creams, gels, and ointments that contain arnica, a flower similar to the daisy, have long been used to relieve swelling and bruising. Rub into the affected area, but stop using if you develop skin irritation.
Hydrate
To treat an acute migraine, drink a full glass of water -- dehydration can trigger headaches. Even if you need to take a medication for the pain, try wrapping your head with an Ace bandage so that it covers your eyes, then lie down and breathe deeply. This often helps the pain pass more quickly.
Use Calendula Products
To ease acne, forgo benzoyl peroxide for lotion or soap made from calendula flowers, which may have antiseptic effects.
Use Licorice
Treat canker sores, painful spots on the inside of the mouth, with deglycyrrhizinated licorice (DGL), which appears to soothe mucous membranes. Buy in powder form and mix with a little water to make a paste; apply it to the sore as needed.
Swab Your Soles
Are you tired of having stinky feet? Kill odor-causing bacteria quickly by soaking a cotton ball with rubbing alcohol and wiping your soles as needed.
Have Some Honey
Research suggests that honey may be more effective than over-the-counter cough syrup at quelling nighttime coughing. Use a medicinal-grade variety such as manuka honey and take up to 2 teaspoonfuls at bedtime.
Seek Out Slippery Elm
To soothe a sore throat, try slippery elm, which can help ease pain by coating irritated tissue. Look for slippery elm lozenges and suck on them as needed.
Pop a Probiotic
To keep yeast infections at bay, head for the vitamin aisle. Supplementing with "good" bacteria (for example, Lactobacillus or Bifidobacterium) may help restore the balance the of bacteria living in the female genital tract and inhibit the growth of yeast in women with recurrent infections. Foods such as naturally fermented sauerkraut, kimchi, and kefir, as well as yogurt with active cultures, also contain these bacteria.
Benefit From Bilberry
Studies are mixed, but some have found that bilberry, a relative of the blueberry, may improve night vision. During World War II, fighter pilots reported better night vision after eating bilberry jam. Take 25 to 50 milligrams of bilberry extract; expect best results within the first few hours.
Love Lavender
To ease stress and prepare for bed, soak in a hot bath spiked with a few drops of lavender essential oil. Play soothing music while you bathe to unwind further.
Keep Capsaicin Cream on Hand
For sore muscles and joints, apply a cream or ointment that contains capsaicin, the active ingredient in chile peppers, two or three times a day. The heat from the peppers has been shown to help relieve pain.
Get a Massage
Certain trigger points -- spots of tension in musculoskeletal tissue -- can cause back pain. Ask a massage therapist or other bodyworker who specializes in myofascial release or neuromuscular therapy to focus on these points during a massage.
Try Tea Tree Oil
For athlete's foot, reach for tea tree oil, an extract of the leaves of an Australian tree. It appears to have antiseptic properties and may work as well as or better than over-the-counter antifungal products. Apply a light coating of the oil to affected areas two to three times a day; continue for a week or two after symptoms disappear.
Take Tulsi
Research suggests that this Ayurvedic herb, also called holy basil, may help manage levels of the stress hormone cortisol, helping to boost your mood. Look for teas and supplements in health-food stores and follow package directions.
Keep Echinacea Close
If you feel a cold coming on, consider reaching for this age-old remedy. A 2007 meta-analysis showed that the herb can reduce cold symptoms. Aim for three grams daily in tincture or capsule form, starting at the first sign of symptoms.
(Try 'Emergen-C' packets.)
Try Triphala
Avoid constipation and stay regular with Triphala, an Ayurvedic blend of three fruits that is believed to help tone the gastrointestinal tract. Look for capsules of Triphala and follow package directions.
Arm Yourself with Arnica
Homeopathic creams, gels, and ointments that contain arnica, a flower similar to the daisy, have long been used to relieve swelling and bruising. Rub into the affected area, but stop using if you develop skin irritation.
Hydrate
To treat an acute migraine, drink a full glass of water -- dehydration can trigger headaches. Even if you need to take a medication for the pain, try wrapping your head with an Ace bandage so that it covers your eyes, then lie down and breathe deeply. This often helps the pain pass more quickly.
Use Calendula Products
To ease acne, forgo benzoyl peroxide for lotion or soap made from calendula flowers, which may have antiseptic effects.
Use Licorice
Treat canker sores, painful spots on the inside of the mouth, with deglycyrrhizinated licorice (DGL), which appears to soothe mucous membranes. Buy in powder form and mix with a little water to make a paste; apply it to the sore as needed.
Swab Your Soles
Are you tired of having stinky feet? Kill odor-causing bacteria quickly by soaking a cotton ball with rubbing alcohol and wiping your soles as needed.
Have Some Honey
Research suggests that honey may be more effective than over-the-counter cough syrup at quelling nighttime coughing. Use a medicinal-grade variety such as manuka honey and take up to 2 teaspoonfuls at bedtime.
Seek Out Slippery Elm
To soothe a sore throat, try slippery elm, which can help ease pain by coating irritated tissue. Look for slippery elm lozenges and suck on them as needed.
Thursday, May 6, 2010
Food Safety
Here are a few tips about food safety.
1.Always wash your hands in hot soapy water before you start cooking.
2.Use separate cutting boards and utensils when preparing raw meats, fish and poultry.
3.Keep the fridge at 40 degrees.
4.Scrub the sink with your favorite cleaning supply at the end of every day or after prepping raw meats. It is suggested to use 1 Tbsp of bleach in 1 qt water.
5.Clean your sponge in the washing machine or dishwasher and use a clean dish towel every day.
6.Uncooked ingredients such as marinades that have touched raw meats should be discarded or brought to a rolling boil first.
7.Discard moldy foods, exceptions are salamis and cheese but cut deeply off the moldy parts.
8.Anything left out 2+ hours without refrigeration, toss. Properly stored foods 3-5 days. check out, foodsafety.gov/keep/charts/storagetimes.html
1.Always wash your hands in hot soapy water before you start cooking.
2.Use separate cutting boards and utensils when preparing raw meats, fish and poultry.
3.Keep the fridge at 40 degrees.
4.Scrub the sink with your favorite cleaning supply at the end of every day or after prepping raw meats. It is suggested to use 1 Tbsp of bleach in 1 qt water.
5.Clean your sponge in the washing machine or dishwasher and use a clean dish towel every day.
6.Uncooked ingredients such as marinades that have touched raw meats should be discarded or brought to a rolling boil first.
7.Discard moldy foods, exceptions are salamis and cheese but cut deeply off the moldy parts.
8.Anything left out 2+ hours without refrigeration, toss. Properly stored foods 3-5 days. check out, foodsafety.gov/keep/charts/storagetimes.html
Nuts
In general, you should try to avoid buying nuts in bulk unless you're the kind of person who munches on them throughout the day. They may be more affordable in bulk, but nuts usually expire within two months.
"The high fat content in nuts (particularly in peanuts, pecans and walnuts) causes them to go rancid rather quickly," says Alejandra Ramos, a home-cooking expert and the creator of the website Always Order Dessert. "If you must buy them in large quantities, remember that roasted nuts last longer than raw ones, and shelled ones last the longest. Light, heat and moisture also affect the quality, and they have the tendency to absorb smells, so always store nuts in the fridge or freezer. This also goes for seeds and nuts like sesame seeds, flaxseeds and pine nuts."
"The high fat content in nuts (particularly in peanuts, pecans and walnuts) causes them to go rancid rather quickly," says Alejandra Ramos, a home-cooking expert and the creator of the website Always Order Dessert. "If you must buy them in large quantities, remember that roasted nuts last longer than raw ones, and shelled ones last the longest. Light, heat and moisture also affect the quality, and they have the tendency to absorb smells, so always store nuts in the fridge or freezer. This also goes for seeds and nuts like sesame seeds, flaxseeds and pine nuts."
Tuesday, May 4, 2010
Coffee
(Dr. Weil)
Interesting bit of information...
The Coffee-Cholesterol Connection
If you have high cholesterol, could your morning cup of Joe be at least partly to blame? Maybe, depending on how it’s brewed and how much you drink.
Most research has found that coffee drinking in general does not increase blood cholesterol or cardiovascular risk. But since the mid-1980s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered.
What’s in your cup?
Diterpene compounds in coffee beans—notably cafestol—are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes released. Scandinavian-style boiled coffee has the most diterpenes, studies have shown—followed by Turkish/Greek coffee, French-press (cafetière or plunger-pot) coffee, and then espresso. American-style “drip” coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Decaffeinating coffee does not reduce diterpenes.
Still, it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8% to 10% in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
The sunny side of coffee
All coffee, no matter how it’s brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because we drink so much of it. Coffee has been shown to guard against oxidation of LDL cholesterol. And it’s been linked to reduced risk of diabetes, Parkinson’s disease, and some other disorders. Cafestol may even have anti-cancer properties, at least according to lab studies.
Bottoms up
An occasional cup of unfiltered coffee won’t raise your cholesterol significantly, if at all. But you may be consuming more unfiltered coffee than you realize because many coffee drinks—cappuccinos and lattes, for instance—are made with espresso, sometimes more than one shot. If your cholesterol is high, you might want to limit espresso to one or two a day and not go overboard with French-press coffee.
Interesting bit of information...
The Coffee-Cholesterol Connection
If you have high cholesterol, could your morning cup of Joe be at least partly to blame? Maybe, depending on how it’s brewed and how much you drink.
Most research has found that coffee drinking in general does not increase blood cholesterol or cardiovascular risk. But since the mid-1980s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered.
What’s in your cup?
Diterpene compounds in coffee beans—notably cafestol—are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes released. Scandinavian-style boiled coffee has the most diterpenes, studies have shown—followed by Turkish/Greek coffee, French-press (cafetière or plunger-pot) coffee, and then espresso. American-style “drip” coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Decaffeinating coffee does not reduce diterpenes.
Still, it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8% to 10% in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
The sunny side of coffee
All coffee, no matter how it’s brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because we drink so much of it. Coffee has been shown to guard against oxidation of LDL cholesterol. And it’s been linked to reduced risk of diabetes, Parkinson’s disease, and some other disorders. Cafestol may even have anti-cancer properties, at least according to lab studies.
Bottoms up
An occasional cup of unfiltered coffee won’t raise your cholesterol significantly, if at all. But you may be consuming more unfiltered coffee than you realize because many coffee drinks—cappuccinos and lattes, for instance—are made with espresso, sometimes more than one shot. If your cholesterol is high, you might want to limit espresso to one or two a day and not go overboard with French-press coffee.
Monday, May 3, 2010
Canker Sores
(Dr. Weil)
If you find that daily stress and fatigue manifest as canker sores you aren't alone. Mouth ulcers (aphthous ulcers) are common and can be very painful, even if they are barely visible. The cause of canker sores remains unknown, although a popular theory holds that they are autoimmune in nature - the result of an attack by the immune system on the body's own tissues. They may also be a result of deficiencies of folic acid, iron or vitamin B12.
Canker sores are often triggered by stress, fatigue, certain foods (including nuts, acidic foods and sweets) and occasionally by toothpaste containing the additive sodium lauryl sulfate. While they are painful, there are ways to reduce discomfort and speed the healing process. Try making a tablet of DGL (deglycyrrhizinated licorice) extract into a paste, or make a paste from DGL powder and coat the paste over the sore. Do this four times a day until the sore has disappeared. A daily B-100, B-complex vitamin supplement may also help support the health of oral mucosa.
Perhaps most important are mind-body approaches, such as visualization, hypnosis or relaxation techniques, which can reduce the frequency and severity of outbreaks.
If you find that daily stress and fatigue manifest as canker sores you aren't alone. Mouth ulcers (aphthous ulcers) are common and can be very painful, even if they are barely visible. The cause of canker sores remains unknown, although a popular theory holds that they are autoimmune in nature - the result of an attack by the immune system on the body's own tissues. They may also be a result of deficiencies of folic acid, iron or vitamin B12.
Canker sores are often triggered by stress, fatigue, certain foods (including nuts, acidic foods and sweets) and occasionally by toothpaste containing the additive sodium lauryl sulfate. While they are painful, there are ways to reduce discomfort and speed the healing process. Try making a tablet of DGL (deglycyrrhizinated licorice) extract into a paste, or make a paste from DGL powder and coat the paste over the sore. Do this four times a day until the sore has disappeared. A daily B-100, B-complex vitamin supplement may also help support the health of oral mucosa.
Perhaps most important are mind-body approaches, such as visualization, hypnosis or relaxation techniques, which can reduce the frequency and severity of outbreaks.
Excercise is Good for Your Health
(Prevention Magazine)
1. Be Happier at Work
Increase productivity…and maybe get a raise
An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You'll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.
2. Get Natural Pain Relief
Keep moving to ease stiff, achy joints
It may seem counterintuitive, but rest isn't necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD.
Exercise releases endorphins, the body's natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine
at UNC.
3. Feel Sexy at Any Size
Flaunt a figure you can be proud of
A good workout practically ensures a better body image. The simple act of exercising—regardless of your weight or fitness level—can make you feel positive about how you look, possibly due to the release of feel-good hormones, finds a review of 57 studies on exercise and body image.
Working out can also boost your libido by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.
4. Unlock Hidden Energy
Rouse your body out of a slump
If you're among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.
5. Slash Cold Risk 33%
Build up your body's defenses
Moderate exercise doesn't just rev your metabolism--it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.
6.Reach the Deep-Sleep Zone
Decent shut-eye is not a far off dream
Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.
7. Clear Out Brain Fog
Build your mental muscle
Exercise is linked to a lower risk of Alzheimer's disease among older people; now, new research shows it can prevent brain fog at a much younger age too. Japanese researchers assigned sedentary young adults to two groups; one took aerobic exercise
classes, and the other did not. After 4 months, MRIs revealed that the nonexercising group experienced shrinkage of gray matter in some areas of the brain, while the active participants had no change.
8. Add Years to Your Life
Stay healthy and active for years to come
Being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out.
9. Ease Your Ailments
Heal your body with yoga
Yoga has a well-earned reputation as a surefire stress reducer (particularly when combined with meditation), and new studies show the simple stretching regimen can also help treat and prevent a number of other ailments, from back pain to diabetes. Other research reveals regular yoga practice can put an end to mindless eating by creating an outlet for emotions that can lead to binging. Unfortunately, less than 15% of women over age 35 say they do yoga frequently, according to the National Sporting Goods Association.
10. Survive Breast Cancer
Increase your defenses against the disease
Exercise not only reduces breast cancer risk, it can also save your life if you're diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.
Do this: Sneak in mini bouts of exercise. Take a quick walk when you get the morning paper, hit the stairs before lunch, or knock out a few pushups and crunches while watching TV. Just two to three 10-minute workouts
a day is enough to fill your quota for the week.
1. Be Happier at Work
Increase productivity…and maybe get a raise
An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You'll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.
2. Get Natural Pain Relief
Keep moving to ease stiff, achy joints
It may seem counterintuitive, but rest isn't necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD.
Exercise releases endorphins, the body's natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine
at UNC.
3. Feel Sexy at Any Size
Flaunt a figure you can be proud of
A good workout practically ensures a better body image. The simple act of exercising—regardless of your weight or fitness level—can make you feel positive about how you look, possibly due to the release of feel-good hormones, finds a review of 57 studies on exercise and body image.
Working out can also boost your libido by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.
4. Unlock Hidden Energy
Rouse your body out of a slump
If you're among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.
5. Slash Cold Risk 33%
Build up your body's defenses
Moderate exercise doesn't just rev your metabolism--it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.
6.Reach the Deep-Sleep Zone
Decent shut-eye is not a far off dream
Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.
7. Clear Out Brain Fog
Build your mental muscle
Exercise is linked to a lower risk of Alzheimer's disease among older people; now, new research shows it can prevent brain fog at a much younger age too. Japanese researchers assigned sedentary young adults to two groups; one took aerobic exercise
classes, and the other did not. After 4 months, MRIs revealed that the nonexercising group experienced shrinkage of gray matter in some areas of the brain, while the active participants had no change.
8. Add Years to Your Life
Stay healthy and active for years to come
Being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out.
9. Ease Your Ailments
Heal your body with yoga
Yoga has a well-earned reputation as a surefire stress reducer (particularly when combined with meditation), and new studies show the simple stretching regimen can also help treat and prevent a number of other ailments, from back pain to diabetes. Other research reveals regular yoga practice can put an end to mindless eating by creating an outlet for emotions that can lead to binging. Unfortunately, less than 15% of women over age 35 say they do yoga frequently, according to the National Sporting Goods Association.
10. Survive Breast Cancer
Increase your defenses against the disease
Exercise not only reduces breast cancer risk, it can also save your life if you're diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.
Do this: Sneak in mini bouts of exercise. Take a quick walk when you get the morning paper, hit the stairs before lunch, or knock out a few pushups and crunches while watching TV. Just two to three 10-minute workouts
a day is enough to fill your quota for the week.
Sunday, May 2, 2010
PULLED PORK
I served this to friends last night and it came out great, I did double the recipe. We made burritos with all the trimmings.
Quick Pulled Pork Chica-dillas
Recipe courtesy Ingrid Hoffmann, 2008
Prep Time:20 min
Cook Time:1 hr
Serves:5-8
Ingredients
* (2 to 3-pound) pork tenderloin, cut in 1 1/2-inch slices, quartered
* 1 (12-ounce) bottle beer
* 2 tablespoons papaya nectar or juice
* 1/4 cup Worcestershire sauce
* 1/4 cup ketchup
* 1 cup regular barbecue sauce
* 2 chipotle peppers in adobo, seeded and chopped
* 2 teaspoons Delicioso Adobo, recipe follows
* 20 flour tortillas
* 2 cups grated queso fresco or farmer's cheese
* 3 avocados, thinly sliced
* Cilantro leaves
Directions
Mix all ingredients (except tortillas, cheese, avocados, and cilantro) together in a large, heavy saucepan. Bring to a boil over medium-high heat, stirring frequently. Reduce heat to medium-low, cover and simmer for 30 to 45 minutes, stirring occasionally. Shred the pork, using 2 forks, or mashing with a potato masher. Put shredded pork back into sauce and mix ingredients. Cover up and cook on low for another 10 to 15 minutes.
In a large skillet over medium heat, cook a tortilla about 2 minutes on each side. Spoon some pork onto the tortilla and top with 4 to 5 avocado pieces and cilantro. Heat up another tortilla until toasted and add cheese. Cook until cheese is melted. Place the second tortilla cheese side down on top of the pork and avocado. Cut into 4 slices and repeat process. Garnish with cilantro and serve.
Delicioso Adobo:
* 1 teaspoon parsley flakes
* 1 teaspoon onion powder
* 1 teaspoon garlic powder
* 1 teaspoon cumin powder
* 1 teaspoon achiote powder from annatto seed
* 1 teaspoon lemon pepper
Add all ingredients and mix together.
Quick Pulled Pork Chica-dillas
Recipe courtesy Ingrid Hoffmann, 2008
Prep Time:20 min
Cook Time:1 hr
Serves:5-8
Ingredients
* (2 to 3-pound) pork tenderloin, cut in 1 1/2-inch slices, quartered
* 1 (12-ounce) bottle beer
* 2 tablespoons papaya nectar or juice
* 1/4 cup Worcestershire sauce
* 1/4 cup ketchup
* 1 cup regular barbecue sauce
* 2 chipotle peppers in adobo, seeded and chopped
* 2 teaspoons Delicioso Adobo, recipe follows
* 20 flour tortillas
* 2 cups grated queso fresco or farmer's cheese
* 3 avocados, thinly sliced
* Cilantro leaves
Directions
Mix all ingredients (except tortillas, cheese, avocados, and cilantro) together in a large, heavy saucepan. Bring to a boil over medium-high heat, stirring frequently. Reduce heat to medium-low, cover and simmer for 30 to 45 minutes, stirring occasionally. Shred the pork, using 2 forks, or mashing with a potato masher. Put shredded pork back into sauce and mix ingredients. Cover up and cook on low for another 10 to 15 minutes.
In a large skillet over medium heat, cook a tortilla about 2 minutes on each side. Spoon some pork onto the tortilla and top with 4 to 5 avocado pieces and cilantro. Heat up another tortilla until toasted and add cheese. Cook until cheese is melted. Place the second tortilla cheese side down on top of the pork and avocado. Cut into 4 slices and repeat process. Garnish with cilantro and serve.
Delicioso Adobo:
* 1 teaspoon parsley flakes
* 1 teaspoon onion powder
* 1 teaspoon garlic powder
* 1 teaspoon cumin powder
* 1 teaspoon achiote powder from annatto seed
* 1 teaspoon lemon pepper
Add all ingredients and mix together.
Eggs
The Sunny Side of Eggs (Berkeley Wellness)
Eggs have a bad reputation because of their high cholesterol. But, in fact, eggs do not raise blood cholesterol in most people—and they may even be good for your heart in some ways.
You may be surprised to learn that dietary cholesterol, found in animal foods, raises blood cholesterol in only about one-third of people. And, as shown in some egg studies, dietary cholesterol causes the body to produce HDL (“good”) cholesterol along with LDL (“bad”) cholesterol in these “hyper-responders,” thus helping offset potential adverse effects. Moreover, the LDL particles that form are larger in size—and larger LDL particles are thought to be less dangerous than small ones. In studies at the University of Connecticut, for example, eating three eggs a day for 30 days increased cholesterol in susceptible people, but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which suggests no major change in coronary risk.
More significantly, eggs do not appear to contribute to heart disease in most people. A large pivotal study from Harvard in 1999 found no association between eggs and heart disease, except in people with diabetes. Studies since then have similarly vindicated eggs. The unsaturated fats and other nutrients, including B vitamins, in eggs may be beneficial to heart health.
Rethinking cholesterol advice
In light of these findings, recommendations about eggs have changed over the years, and cholesterol guidelines, in general, are being rethought. Though eggs are high in cholesterol—210 milligrams in the yolk of a large egg—the American Heart Association (AHA) has no specific limit on how many eggs you can eat, as long as you limit your total cholesterol consumption to 300 milligrams a day, on average (200 milligrams if you have heart disease, high cholesterol, or other coronary risk factors).
Many researchers believe that the AHA guidelines are too restrictive, however, and endorse a higher daily upper limit for cholesterol for healthy people. A more reasonable goal is 500 milligrams a day (but still 200 milligrams if you have risk factors for heart disease, including diabetes). That would allow for an egg a day—even two on some days—and still leave room for other sources of cholesterol. Countries such as Canada, England, and Australia don’t set any recommended upper limits for cholesterol, citing a lack of evidence that dietary cholesterol has a major impact on blood cholesterol.
Good for your eyes . . . and maybe your waist
• Egg yolks are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.
• There’s some evidence that eggs promote satiety, due in part to their protein. In a new study in Nutrition Research, when the participants had scrambled eggs for breakfast, they felt fuller afterwards and consumed significantly fewer calories over the rest of the day, compared to when they ate a bagel-based breakfast with the same number of calories.
Eggs have a bad reputation because of their high cholesterol. But, in fact, eggs do not raise blood cholesterol in most people—and they may even be good for your heart in some ways.
You may be surprised to learn that dietary cholesterol, found in animal foods, raises blood cholesterol in only about one-third of people. And, as shown in some egg studies, dietary cholesterol causes the body to produce HDL (“good”) cholesterol along with LDL (“bad”) cholesterol in these “hyper-responders,” thus helping offset potential adverse effects. Moreover, the LDL particles that form are larger in size—and larger LDL particles are thought to be less dangerous than small ones. In studies at the University of Connecticut, for example, eating three eggs a day for 30 days increased cholesterol in susceptible people, but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which suggests no major change in coronary risk.
More significantly, eggs do not appear to contribute to heart disease in most people. A large pivotal study from Harvard in 1999 found no association between eggs and heart disease, except in people with diabetes. Studies since then have similarly vindicated eggs. The unsaturated fats and other nutrients, including B vitamins, in eggs may be beneficial to heart health.
Rethinking cholesterol advice
In light of these findings, recommendations about eggs have changed over the years, and cholesterol guidelines, in general, are being rethought. Though eggs are high in cholesterol—210 milligrams in the yolk of a large egg—the American Heart Association (AHA) has no specific limit on how many eggs you can eat, as long as you limit your total cholesterol consumption to 300 milligrams a day, on average (200 milligrams if you have heart disease, high cholesterol, or other coronary risk factors).
Many researchers believe that the AHA guidelines are too restrictive, however, and endorse a higher daily upper limit for cholesterol for healthy people. A more reasonable goal is 500 milligrams a day (but still 200 milligrams if you have risk factors for heart disease, including diabetes). That would allow for an egg a day—even two on some days—and still leave room for other sources of cholesterol. Countries such as Canada, England, and Australia don’t set any recommended upper limits for cholesterol, citing a lack of evidence that dietary cholesterol has a major impact on blood cholesterol.
Good for your eyes . . . and maybe your waist
• Egg yolks are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.
• There’s some evidence that eggs promote satiety, due in part to their protein. In a new study in Nutrition Research, when the participants had scrambled eggs for breakfast, they felt fuller afterwards and consumed significantly fewer calories over the rest of the day, compared to when they ate a bagel-based breakfast with the same number of calories.
Subscribe to:
Posts (Atom)
Posts
