Short Ribs with Chipotle Cherry Sauce

• (Guy Fieri recipe) 

  This came out yummy and a fun way to use fresh cherries.

  Serves: 6

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Times:

Prep

20 min

Inactive Prep

--

Cook

4 hr 0 min

Total:

4 hr 20 min

Cherry Chipotle Short Ribs:

• 5 pounds beef ribs, English style, cut into single ribs
• Salt and freshly cracked black pepper
• 1/4 cup vegetable oil
• 1 (14.9-ounce) bottle dark beer (recommended: Guinness)
• 1 red onion, cut into 1-inch rounds
• 3 shallots, peeled, cut into 1/2-inch pieces
• 1 tablespoon cream sherry
• 1/4 cup molasses

Cherry Chipotle Sauce:

• 1/4 cup onion, diced
• 1 tablespoon garlic, minced
• 1/4 teaspoon hot pepper flakes
• 1 (15-ounce) can tart cherries (I used fresh cherries!)
• 1 (15-ounce) can cherries (sweet in light syrup)( Use fresh cherries)
• 1 tablespoon chipotle paste, or pureed chipotle with a little adobo sauce. (be careful of the heat, I would use less)
• 1 tablespoon molasses
• Salt and freshly ground black pepper
• 2 tablespoons unsalted butter

Directions

Preheat the oven to 350 degrees F.
Cooking time: 4 hours
Short Ribs: Pat the ribs dry and season generously with salt and freshly cracked black pepper, to taste.
In a large braising pot, preferably an enameled cast iron Dutch oven, heat the oil over high heat. Add the ribs in batches, so as not to crowd. Brown them deeply on each side and when all have been seared, remove them from the pot and add 1/3 of the beer to deglaze. Turn off the heat and scrape the fond from the bottom of the pan.
(At this point I added everything and simmered for 3 hours till very tender, then when the meat is done, remove meat from sauce and use an immersion blender to make the sauce smooth. Then add the meat back and simmer for 30 + minutes)

Sauce: Strain the fat from the Dutch oven, leaving the juices and return the pot to medium-high heat. Add the onions and cook until soft. Add the garlic and red pepper flakes, cook for 2 minutes more, then add both cans of the drained cherries. Bring to a simmer, add the chipotle paste and molasses and adjust seasonings, if needed. Reduce the mixture for 10 minutes at a simmer. At this point you can strain for a more elegant sauce, then add the butter, or just add the butter and leave rustic.
Put the beef ribs back in the pot, stir to combine with the onions and shallots, and pout in the remaining beer and sherry. Cover and roast, turning the ribs every 40 minutes. After 3 hours, drizzle in the molasses, return the lid and roast for 1 hour more.
Transfer the ribs and the sauce to a serving dish and serve.

Sigonas Farmers Market

Love this place! They have great produce and also the best balsamic vinegars and olive oils. I tried their cherry balsamic vinegar last night on our salad. So yummy! They also have a great cheese selection and dried fruits and nuts with out sulfur. They are located in Redwood City by Costco and at Stanford.
The other great event on Thursdays is the San Carlos farmers market on Laurel St. We tasted some awesome fruits and dried jumbo raisins! They also have delicious baked goods. I love summer!

Alcohol - Different for Women

(Berkeley Wellness)
So interesting, because I can not drink any alcohol any more. Even 1/2 a glass of any thing gives me an immediate head ache and nausea.
 
Moderate alcohol intake is defined as no more than two drinks a day for a man, and one for a woman. Why the difference?

• Women end up with a higher blood level of alcohol and thus become more intoxicated and impaired than men from the same amount of alcohol. One reason: Women tend to be smaller and have proportionately more fatty tissue and less body water than men the same size (alcohol is diluted in body water).

• Another reason: The stomach enzyme that breaks down alcohol before it reaches the bloodstream is less active in women. This allows more alcohol to enter the blood.

• Thus, women are more likely to develop damage to the liver, heart muscle, and brain at lower levels of alcohol intake. Alcohol may also put women at increased risk for osteoporosis and breast cancer.

• Though women are less likely than men to drive after drinking, they have a higher risk of having a fatal crash at a given blood alcohol concentration. Studies suggest that alcohol has a greater effect on driving skills in women.

• Pregnant women who drink heavily risk having babies with fetal alcohol syndrome. No level of alcohol consumption during pregnancy is known to be safe.

Words to the wise: For heart health, all it takes is regular consumption of small amounts of alcohol, perhaps as little as half a standard drink a day. A standard drink, according to U.S. government agencies, is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor, which all contain approximately the same amount of pure alcohol.

Fish-Best and Worst

From Eating Well Newsletter. There are plenty of internet sites for more information and what brands to look for. I buy Costco farmed salmon and love it. Wild Alaskan Salmon is way too expensive. I checked on line and it seems they buy from reputable sources. Let's hope anyway.

Best

1. Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)

Many tuna are high in mercury but albacore tuna—the kind of white tuna that’s commonly canned—gets a Super Green rating as long as (and this is the clincher) it is “troll- or pole-caught” in the U.S. or British Columbia. The reason: smaller (usually less than 20 pounds), younger fish are typically caught this way (as opposed to the larger fish caught on longlines). These fish have much lower mercury and contaminant ratings and those caught in colder northern waters often have higher omega-3 counts. The challenge: you need to do your homework to know how your fish was caught or look for the Marine Stewardship Council (MSC) blue eco label.

2. Mussels & Oysters (farmed)

Farmed mussels and oysters are good for you (a 3-oz. serving of mussels contains 700 mg of omega-3s and oysters pack 44 percent of the recommended daily values of iron). Better yet, they are actually good for the environment. Both feed off the natural nutrients and algae in the water, which improves water quality. They can also act as natural reefs, attracting and providing food for other fish. One health caveat: Raw shellfish, especially those from warm waters, may contain bacteria that can cause illnesses.

3. Pink Shrimp (wild-caught, Oregon) & Spot Prawns (wild-caught, British Columbia)

Most shrimp are plentiful and reproduce quickly. But whether they are sustainably farmed and harvested is the big question. In an effort to reduce the by-catch caused by netting and prevent ocean floors from being scraped clean by dragging, the U.S. has strict regulations on farming and trawling. The best choices are wild-caught MSC-certified pink shrimp (aka cocktail shrimp) from Oregon or their larger sisters, spot prawns, also from the Pacific Northwest, which are caught by traps. Avoid: imported shrimp, farmed or wild.

4. Rainbow Trout (farmed)

Though lake trout are high in contaminants, nearly all the trout you will find in the market is rainbow trout. In the U.S., rainbow trout are farmed primarily in freshwater ponds and “raceways” where they are more protected from contaminants and fed a fishmeal diet that has been fine-tuned to conserve resources.

5. Salmon (wild-caught, Alaska)

To give you an idea of how well managed Alaska’s salmon fishery is, consider this: biologists are posted at river mouths to count how many wild fish return to spawn. If the numbers begin to dwindle, the fishery is closed before it reaches its limits, as was done recently with some Chinook fisheries. This close monitoring, along with strict quotas and careful management of water quality, means Alaska’s wild-caught salmon are both healthier (they pack 950 mg of omega-3s and carry few contaminants) and more sustainable than just about any other salmon fishery.

6. Sardines, Pacific (wild-caught)

The tiny, inexpensive sardine is making it onto many lists of superfoods and for good reason. It packs more omega-3s (1,950 mg!) per 3-oz. serving than salmon, tuna or just about any other food; it’s also one of the very, very few foods that’s naturally high in vitamin D. Many fish in the herring family are commonly called sardines. Quick to reproduce, Pacific sardines have rebounded from both overfishing and a natural collapse in the 1940s.

AVOID
A number of environmental organizations have also advocated taking many fish off the menu. The large fish listed below are just six examples we chose to highlight: popular fish that are both depleted and, in many cases, carry higher levels of mercury and PCBs. The Environmental Defense Fund (EDF) has also posted health advisories on some of these fish at edf.org. An asterisk (*) indicates levels of contaminants so high EDF recommends not eating the fish at all.

1. Bluefin Tuna*

In December the World Wildlife Fund put the bluefin tuna on its “10 for 2010” list of threatened species, alongside the giant panda, tigers and leatherback turtles. Though environmental groups are advocating for protected status, the bluefin continues to command as much as $177,000 a fish. Bluefin have high levels of mercury and carry an EDF health alert.

2. Chilean Sea Bass (aka Patagonian Toothfish)

Slow-growing and prized for its buttery meat, Chilean sea bass has been fished to near depletion in its native cold Antarctic waters. The methods used to catch them—trawlers and longlines—have also damaged the ocean floor and hooked albatross and other seabirds. At present, there is one well-managed fishery that is MSC-certified.

3. Groupers

High mercury levels in these giant fish have caused EDF to issue a health advisory. Groupers can live to be 40 but only reproduce over a short amount of time, making them vulnerable to overfishing.

4. Monkfish

This strange fish resembles a catfish in that it has whiskers and is a bottom dweller, but its light, fresh taste made it a staple for gourmets. The fish is recovering some after being depleted but the trawlers that drag for it also threaten the habitat where it lives.

5. Orange Roughy

Like groupers, this fish lives a long life but is slow to reproduce, making it vulnerable to overfishing. As Seafood Watch puts it: “Orange roughy lives 100 years or more—so the fillet in your freezer might be from a fish older than your grandmother!” This also means it has high levels of mercury, causing EDF to issue a health advisory.

6. Salmon (farmed)

Most farmed salmon (and all salmon labeled “Atlantic salmon” is farmed) are raised in tightly packed, open-net pens often rife with parasites and diseases that threaten the wild salmon trying to swim by to their ancestral spawning waters. Farmed salmon are fed fishmeal, given antibiotics to combat diseases and have levels of PCBs high enough to rate a health advisory from EDF. Recently, some inland closed-system coho farms have earned a Best Choice status from Seafood Watch. There is hope consumer pressure will encourage more farms to adopt better practices.

Skin Care

Shining a Light on Skin Cancer
(Berkeley Wellness)
Skin cancer is very common, and some types can be deadly. But discovered early, almost all skin cancers can be treated and cured. Here’s what you need to know.

A regular skin check by your family doctor or a dermatologist 
is particularly important if you are at high risk—for instance, if you have had a lot of sunburns and sun exposure over the years (including at tanning salons), have a lot of moles, have had actinic keratoses (see below), or a family history of skin cancer. Having a dark complexion does not protect you from skin cancer.

It’s good policy to do a self-exam on a regular basis. Examine your body, front and back, in bright light using a hand mirror and full-length mirror. Inspect your scalp, behind your ears, and your genitals. Don’t forget your legs, feet, and toes. It may help to get someone to take photos of your back periodically, so you can compare them and check for changes.

What are you looking for? A mole that’s changing shape, color, 
or size, especially one with an irregular border; an “ugly duckling” mole that looks different from the others; any kind of skin lesion, especially a rough or scaly patch; a sore spot that bleeds or doesn’t heal; or anything that wasn’t there before. If you see anything suspicious on your skin, get medical advice.

Some terms to know:

• Actinic keratoses: Precancerous skin lesions that result from long-term sun exposure. They can be red or pink and are usually rough and scaly. A dermatologist can remove them in the office or prescribe a topical medication to treat them at home. If you get these lesions, take them as a reminder to stay out of the sun.

• Basal cell carcinoma: Most common and least dangerous skin cancer. It develops slowly and may show up as a red bump that turns into a sore and scabs over. It is easily removed, similar to actinic keratoses.

• Squamous cell carcinoma: Almost as common as basal cell carcinoma, but more dangerous because it can spread. Actinic keratoses can be the forerunner.

• Melanoma: Less common but most dangerous type of skin cancer. It may start from an existing mole or show up as a new, dark skin patch. It may develop from blistering sunburns early in life, but may also appear on parts of the body seldom or never exposed to the sun, such as buttocks, armpits, or soles of feet. Melanoma is treatable and curable if diagnosed early.

Treats

One of my favorite treats is Yummi Yogurt which is found in Millbrae, San Mateo, and Redwood City. My new favorite low-fat and non-fat frozen yogurt is Tiramasu and some times they have Red Velvet Cake Flavor. I also like their vanillas and fruit flavors. It is a healthy treat when you get that craving for ice cream! MMMMMM...
I buy the larger size and bring it home and store it in the freezer and then I can portion it out for myself and add fresh berries and a sprinkle of lowfat granola. More MMMMMM....

Teeth

 (Dr. Weil)

If you are a cola, coffee, tea or red-wine drinker, you may experience discolored teeth. Actually, any food or drink capable of staining clothes or carpets - including fruit juices, blueberries, soy sauce and curry - can also stain teeth. While the best way to get rid of persistent stains is with professional teeth cleaning, you can help prevent stains - new or recurring - with the following:

1. Rinse your mouth with plain water after you drink or eat staining foods and beverages.
2. Brush your teeth twice a day with a whitening toothpaste; many natural-ingredient-based toothpaste lines such as Tom's of Maine now have whitening varieties.
3. Floss daily (stains around the edges of your teeth can occur when plaque accumulates at the gum line and absorbs color from food and drink).
4. Sip temperate fluids through a straw, which minimizes contact with teeth.

Be cautious about over the counter teeth whitening kits, and talk with your dentist about professional options. You should be aware that any method of tooth bleaching may, over time, break down the integrity of the teeth. That can leave them more susceptible to future stains. Tooth sensitivity is a common side effect of teeth whitening but usually decreases over time.

Rice

We love Kashi brand rice Pilaf and Lundberg wild rices. You can find the Kashi at Whole Foods. Try it for breakfast with nuts and dried fruits and a bit of honey or brown sugar or maple syrup.

(Real Age)
You could lower your risk of diabetes by 16 percent with this starch substitution: brown rice instead of white.
Research shows that people who consume lots of white rice each week may up their diabetes risk, while people who regularly eat brown rice lower theirs.
One Big Bowl
In a study, the people who consumed five or more servings of white rice per week had a 17 percent higher risk of diabetes compared with the people who consumed less than a serving of the white stuff each month. And people who noshed on brown rice at least twice a week were far better off than those who rarely partook. The brown rice lovers had an 11 percent lower risk of diabetes. (Did you know? Brown rice can help make your bones stronger, too.)
All Grains Are Not Equal
Most Americans consume about 20 pounds of rice a year. So swapping a daily serving of white rice for an equal amount of brown rice would have a big impact on nutrition, adding more B vitamins, minerals, and fiber to diets. All of which may help lower diabetes risk. Most of the diabetes-fighting nutrients in brown rice live in the bran and germ layers -- two layers that are stripped from white rice during processing. Plus, easy-to-digest white rice can make your blood sugar and insulin levels spike.

Healthy Tidbits

 For those of you who like hot sauce!
(Prevention Magazine)


Hot Sauce
Forget bland condiments: if you want to burn fat, spice things up.
In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin--the hormone that triggers body fat storage--were lowered by as much as 32%.
One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.

Apple Carrot Cake

I made a few changes to lower the fat calories and left out the goat cheese for the frosting. Everyone loved it because it was not too sweet or too spicey.

Prep and Cook Time: 2 1/2 hours, including cooling and chilling time.

Yield: Makes 10 servings

Ingredients

• 2  cups  flour
• 1 1/2  cups  granulated sugar
• 2 1/4  teaspoons  baking soda
• 1 1/2  teaspoons  baking powder
• 1 1/2  teaspoons  cinnamon
• 1/4  teaspoon  ground cloves ( or use 1 tsp Allspice for cloves and nutmeg)
• 1/4  teaspoon  ground nutmeg
• 2  teaspoons  unsweetened cocoa powder
• 1/8  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt
• 1  cup  vegetable oil (I used 1/2 cup of vegetable oil)*
• 4  large eggs
• 1 1/2  cups  packed coarsely grated carrots (about 3 medium)
• 1 1/2  cups  packed coarsely grated tart apples, such as Granny Smith (about 2 medium)
• 1  cup  finely chopped walnuts, plus more for garnish
• 10  ounce  fresh, mild chèvre (goat cheese), at room temperature (I omitted)
• 8  ounces  cream cheese, at room temperature
• 2  tablespoons  unsalted butter, at room temperature
• 1  teaspoon  vanilla extract
• 2  cups  powdered sugar

Preparation

 

1. Preheat oven to 350°. Grease three 9-in. round cake pans and set aside. In a large bowl, combine flour, granulated sugar, baking soda, baking powder, spices, cocoa, pepper, and salt. Whisk to combine, then stir in oil and eggs. Stir in carrots, apples, and 1 cup walnuts. (I used a large 14x10 Pyrex dish)
2. Divide batter among pans and bake until cakes pull away from pan sides and a cake tester inserted in each center comes out clean, 25 minutes. Transfer cakes to cooling racks and let cool 10 minutes. Turn out onto racks and let cool completely.
3. Beat goat cheese, cream cheese, butter, and vanilla until smooth and fluffy, about 3 minutes. Gradually add powdered sugar and mix until combined.
4. Once cakes are cool, arrange first layer on a large plate or platter. Spread some frosting over it, then top with second layer. Frost second layer and top with the third. Generously frost top and sides of cake with remaining frosting. Chill cake at least 1 hour. Before serving, press walnuts lightly into sides of cake.
(I frosted the top of the rectangular cake and sprinkled with toasted coconut.)

Note: Nutritional analysis is per serving.
Calories: 830 ( I cut the fat in half)

Protein:15g, Fat:50g (sat 15), Carbohydrate:85g, Fiber:3.1g, Sodium:628mg, Cholesterol:150mg

Natural Ways to Reduce Body Odor

(Dr. Weil)
I have not explored deodorants, would love to learn of any good natural products.

 Perspiration itself is normally odorless - it's the bacterial breakdown of sweat that causes most body odor. If you suffer from body odor, consider the following natural ways to combat it:

1. Splash rubbing alcohol under your arms to reduce bacteria.
2. Stimulant drugs, including caffeine, contribute to body odor by increasing the activity of apocrine sweat glands, special glands in hairy parts of the body that produce strong-smelling, musky secretions. Try eliminating caffeine if body odor continues to be a problem.
3. Most commercial underarm products contain irritating or harmful ingredients, including aluminum salts and dyes. Avoid the antiperspirant varieties - you can find better deodorant only products in health-food stores, such as those containing extracts of green tea, which is antibacterial.
4. If you buy "natural crystals," make sure they do not contain aluminum in any form.

Sunscreens

 (Good advice from Kaiser Permanente)

A trip to the sunscreen aisle can be confusing. What number SPF should you buy? Do you want a cream, gel, wax stick, pads, or spray on? And what is broad-spectrum protection, anyway?

Before you go outside, soak up the facts about sunscreen. And remember to use your sunscreen every day, all year round, even when it's cloudy. And because you are using sunscreen, be sure you're getting enough vitamin D every day.

The basics
Sunlight contains two types of harmful rays—ultraviolet A (UVA) and ultraviolet B (UVB) rays.

UVB rays are the primary cause of sunburn and skin cancer. UVA rays penetrate deeply into the skin and cause wrinkles and also increase skin cancer risk.

SPFSun protection factor (SPF) rates how well sunscreen protects against ultraviolet B (UVB) rays. If your unprotected skin gets sunburned after 10 minutes in the sun, then it would take 15 times as long (or 150 minutes) when you're wearing an SPF 15.

An SPF higher than 15 to 20 gives you minimal added protection if reapplied every two hours. You should wear an SPF of at least 30 if you have a history of skin cancer or sun sensitivity, or if you cannot reapply sunscreen every two hours. No matter how high the SPF, no sunscreen blocks 100 percent of UV rays.

Broad-spectrum sunscreens
Look for a broad-spectrum sunscreen that protects against both UVA and UVB rays with an SPF of 15 or higher. (Use a higher SPF sunscreen if you have a history of skin cancer or sun sensitivity, or if you cannot reapply sunscreen every two hours.)

Ingredients that add broad UVA protection* to a sunscreen include:

• Zinc oxide 7% (broadest and mildest, but slightly whitening on skin)
• Avobenzone 3% (Parsol 1789) photostabilized with octocrylene as in Neutrogena's Helioplex or with encamsule (Mexoryl) and others (invisible on skin)**
• Titanium dioxide 7% (less broad, mild, but slightly whitening)

Water-resistant or sweat-resistant
Ideally, sunscreens should be water-resistant, so they cannot be easily removed by sweating or swimming. Sunscreens should be re-applied every two hours or after swimming or perspiring heavily. Even water-resistant sunscreens may lose their effectiveness after 80 minutes in the water. Sunscreens rub off as well, so if you've towel-dried, reapply sunscreen.

Cream, gel, or spray on?
Buy a brand and a type of sunscreen that you like so you'll use it. The way it's packaged isn't important. It's a matter of personal preference. Some athletes find that cream sunscreen can irritate their eyes when perspiring and prefer to use gel or spray-on sunscreen on the face.


Sunscreen for kids
Babies and children have sensitive skin that can be irritated by the chemicals in adult sunscreens. Children's sunscreens use ingredients that are less likely to irritate the skin. The mildest sunscreens are those with only zinc oxide and titanium dioxide as active ingredients. For children six months old and older, use a sunscreen for children with an SPF 15 or higher. The American Academy of Pediatrics recommends keeping babies under six months out of the sun.

Sunscreen for skin problems or allergies
People who have sensitive skin or allergies may benefit from using sunscreens with only zinc oxide and titanium dioxide as active ingredients. Avoid sunscreens with alcohol, preservatives, and fragrances. These sunscreens are usually labelled "chemical free." For those who cannot tolerate any sunscreen, clothes are the best protection. Most fabrics that cannot be seen through will give reasonable protection, but microfiber nylons and polyester are very sun protective. Clothing that has an Ultraviolet Protection Factor (UPF) rating has been tested to provide excellent sun protection and can be found in sporting good stores or on the Internet.

How to apply sunscreen
Though choosing the right sunscreen is important, it's even more crucial that you apply it properly.

Apply early and often
Sunscreen should be applied 30 minutes before going outside and should be reapplied every few hours.

Be generous
Most people don't use enough sunscreen. An ounce is needed to cover the entire body. A good rule of thumb is to use a pea sized drop of sunscreen to cover the area of a palm.

Below you'll find the proper amount of sunscreen to apply to each body site for full coverage:

• Face: more than half a teaspoon
• Neck: more than half a teaspoon
• Arms: more than half a teaspoon on each arm
• Chest: more than one teaspoon
• Stomach: more than one teaspoon
• Back: more than one teaspoon
• Legs: more than one teaspoon on each leg

Don't forget the little guys
Don't forget your ears, nose, neck, hands, toes, and lips. Many skin cancers develop in these areas. Protect your lips with a lip balm with SPF 15 or higher. If you're bald, wear a hat or apply sunscreen to the top of your head.

Sunscreen isn't enough
Sunscreen will never fully protect you from the sun.

Stella Alpina Osteria

Ron and I went out to dinner last night to a great restaurant in Burlingame on Chapin Ave. called Stella Alpina Osteria. Wonderful atmosphere, great service, and delicious meal! This restaurant has been there for a while and was brought back to my attention watching the KQED show 'Check Please', great show, that shares experiences of local people talking about there favorite local restaurants. Ron had a wonderful chicken with tomatoes, olive, capers, pine nuts and basil, and I had a fall off the bone Osso Buco with polenta made with marscapone cheese.  MMMMM...
For dessert we shared the best chocolate gelato, which brought me back to our trip in Italy. I would have a chocolate gelato in the afternoons to give me energy and keep me going till dinner. I learned that it is the Massimo brand of gelato. So we can buy it whenever we get that gelato urge!
 

Walk for Good Health

 (Whole Living)
You already have all the complex, high-tech machinery you need to get into shape: your two legs. Walking works the major muscle groups of the body, raises your heart rate, burns calories, and lowers your blood pressure with a third of the impact running has on your joints. "Plus, walking makes you feel more in control of your life and gives you the energy to get things done," says Therese Iknoian, author of "Fitness Walking."
For optimum health, Iknoian advises walking a minimum of 30 minutes a day, four or five times a week, at a moderate pace. Here, she outlines a progressive walking plan that'll get you on your feet and out the door.
Phase 1: Get StartedGoal: Walk 20 to 30 minutes, at least 3 times a week or more
Duration: About 4 weeks, or until you can walk 30 minutes at a time
Benefits: Lowered stress levels; better sleep; improved mood
How to Do It: Walk only as far as you comfortably can, even if that means walking in one direction for a few minutes and then turning around. Iknoian recommends increasing each walk by about 2 to 3 minutes, until you're walking the full 30 minutes.
Tip: Walk with purpose -- as if you're late for an appointment.
Phase 2: Ramp UpGoal: Increase the frequency and length of your walks; find your rhythm; refine your technique
Duration: 4 to 8 weeks
Benefits: Noticeable improvement in overall fitness; increased energy
How to do it: Add one to two walks to your weekly regimen. In addition, go for one longer walk each week. If you're walking 3 times a week for 30 minutes, make one of those walks 45 to 60 minutes long.
Tip: Bend your arms at the elbows and take shorter, quicker steps.
Phase 3: Intensify and MaintainGoal: Stick to a regular practice
Duration: Ongoing
Benefits: Weight loss and weight management; improved cardiovascular fitness; reduced risk of life-threatening diseases such as heart disease, diabetes, and cancer
How to Do It: Walk 30 minutes a day, 5 to 6 times a week, including an additional longer walk when you can. For an added challenge, try for higher-intensity intervals once a week: Choose a landmark, such as the end of the block, and walk at top speed until you reach it. Repeat 4 to 8 times on your walk.
Tip: Boost the intensity of your workout by walking up hills or on grass, sand, or trails. And to quicken your pace, bend your arms to 90 degrees and swing them alongside your torso.Take shorter, quicker steps rather than long strides.

Healthy Tidbits

(Berkeley Wellness)
Sodium Shakedown

Salt substitutes are a good option if you're trying to cut back on sodium. But they are not for everyone, so it is essential that you talk to your doctor before using one.

Research has shown that salt substitutes help reduce blood pressure and heart disease deaths when used in place of table salt. Most salt substitutes (such as Morton Salt Substitute, NoSalt, and Nu-Salt) consist of potassium chloride, which resembles sodium chloride (table salt) in taste, but is more bitter. "Lite" or "low-sodium" salts (such as Morton Lite Salt) are blends of sodium and potassium chloride.

Potassium chloride does not raise blood pressure like sodium chloride does. In fact, potassium actually helps it. Though many people could benefit from the extra potassium in salt substitutes, these products can be dangerous. You should not use them if you have certain conditions (notably kidney disease) or if you take hypertension medications that increase potassium retention, including ACE inhibitors (such as captopril, lisinopril, and benazepril) and potassium-sparing diuretics.

Some tips:

• Lite and low-sodium salt substitutes still contain some sodium, so you still need to shake lightly.

• Another option: try an herb and spice blend, such as Mrs. Dash, that contains no sodium (check the labels to make sure). You can make your own using dried parsley, rosemary, sage, thyme, celery seed, cumin, and/or garlic powder, for example. Or add lemon or lime juice and/or flavored vinegar to food.

• Eating more potassium-rich foods can help lower your blood pressure. Good sources include dairy foods, leafy greens, potatoes, citrus fruits, beans, and nuts. These foods contain other nutrients and phytochemicals--beneficial for blood pressure and overall health---that salt substitutes lack.

Keep in mind: Processed foods and restaurant meals supply about 80% of the sodium consumed in the U.S., and are thus a bigger worry than salt from your salt shaker. If you cut out such salty items, you can still add a little salt to fresh foods.

Get Happy

 (Dr. Weil)

Being pessimistic can be more than a just an emotional drain on yourself and those around you - pessimism has been linked to a higher risk of dying before age 65. The good news is that expressing positive emotions such as optimism is associated with a variety of health benefits: lowered production of the stress hormone cortisol, better immune function, and reduced risk of chronic diseases. If you are stressed-out or anxious, which can be either a cause or an effect of a pessimistic outlook, try the following:

1. Take care of yourself by eating a healthy diet, exercising regularly and getting adequate sleep.
2. Express your emotional reactions honestly so you can effectively deal with what's bothering you.
3. Confide in someone - your mate, a good friend or a trusted relative.
4. View the cup as half full instead of half empty.

Should be our mantra every day!

SALMON

Last night we barbequed salmon. This is the second time I bought salmon from Costco and I froze it for a few days. It was delicious. Every time I go to Costco I am frustrated because you have to buy so much fish which is too much for 2 people. Freezing it for a short time was fine.
Easy Recipe;
Marinate it in equal parts of soy sauce and maple syrup for about an hour before cooking.
BBQ on direct heat till desired doneness, don't overcook. This easy recipe has been a favorite for a long time.
Enjoy!

Chocolate Milk

 Chocolate milk can help your body preserve, repair and replenish muscle—and improve your performance the next time you work out. Here’s a summary of the science:
 Preserve muscle: Using nonfat (“skim”) chocolate milk as a recovery drink may help to preserve muscle more than a carbohydrate-only sports drink with the same amount of calories, researchers from the University of Connecticut found. Runners who drank 16 ounces of nonfat chocolate milk after a moderately intense run had lower markers of muscle breakdown. 
Repair muscle: Drinking nonfat chocolate milk may help to repair muscles better than a carbohydrate-only drink. Researchers from the University of Connecticut, University of Arkansas and the U.S. Army Research Institute of Environmental Medicine took muscle biopsies of runners after they exercised. The results showed that their muscles were better able to repair and rebuild themselves when they drank 16 ounces of nonfat chocolate milk than when they drank a carbohydrate-only sports drink.
Replenish muscle “fuel”: You’ve probably heard that it’s important to consume carbohydrates after a workout to replenish your muscle glycogen stores. But new research suggests that the mix of carbohydrate and protein in chocolate milk may be superior to just a carbohydrate-only drink. Researchers at the University of Connecticut found that when runners refueled with 16 ounces of nonfat chocolate milk—compared to when they had a carbohydrate-only drink with the same amount of calories—they had greater muscle glycogen concentrations shortly after exercising.

Healthy Tidbits

 Myth: Eggs raises cholesterol
Truth Dietary cholesterol found in eggs has little to do with the amount of cholesterol in your body.

The confusion can be boiled down to semantics: The same word, "cholesterol," is used to describe two different things. Dietary cholesterol—the fat-like molecules in animal-based foods like eggs—doesn’t greatly affect the amount of cholesterol circulating in your bloodstream. Your body makes its own cholesterol, so it doesn’t need much of the kind you eat. Instead, what fuels your body’s cholesterol-making machine is certain saturated and trans fats. Eggs contain relatively small amounts of saturated fat. One large egg contains about 1.5 grams saturated fat, a fraction of the amount in the tablespoon of butter many cooks use to cook that egg in. So, cutting eggs out of your diet is a bad idea; they're a rich source of 13 vitamins and minerals.

Good news: Eggs of all kinds are fine.

The kind of cholesterol found in eggs doesn’t affect the cholesterol in your blood, so go ahead and enjoy eggs for breakfast, lunch, or dinner, guilt-free. In healthy people, “the research with eggs has never shown any link of egg consumption with blood lipids or with risk of heart disease,” says Don Layman, PhD, professor emeritus in the Department of Food Science and Human Nutrition at the University of Illinois at Urbana-Champaign.

Healthy Tidbits

 

Myth 1. Added sugar is always bad for you. 

Truth Use the sweet stuff to ensure that sugar calories are far from “empty” calories.

Sugar is essential in the kitchen. Consider all that it does for baking, creating a tender cake crumb and ensuring crisp cookies. Then there’s its role in creating airy meringue or soft-textured ice cream. Keep in mind that other sweeteners like “natural” honey are basically refined sugar anyway—and they are all metabolized by your body the same way, as 4 calories per gram. Sugar also balances the flavors in healthy foods that might not taste so great on their own. Don’t go overboard, of course. Most health experts suggest that added sugar supply no more than 10 percent of your total calories—about 200 in a 2,000-calorie diet.
(Cooking Light)

Men's Health

(Dr. Weil)
Prostate cancer is the second most common cause of cancer death in men. Researchers have estimated that lifestyle factors account for about 75 percent of advanced prostate cancer cases. And of these risk factors, diet appears to be the most influential. So what can you do to lower your risk? Try the following:

1. Watch your diet. Avoid a diet high in red meat, saturated fat and dairy products, all of which may increase the risk for prostate cancer. Instead, eat more tomatoes, especially tomatoes in sauces - they contain lycopene, a carotenoid linked to a lower risk of prostate cancer. Cooked sauces make the nutrient more bioavailable than it is in raw, whole sources. Also include whole soy foods, which contain genistein, an isoflavone that helps normalize hormone levels; fish, which contains omega-3 fatty acids that may be protective; and fiber-rich foods, which influence the elimination of testosterone and estrogen, hormones which might contribute to the development of the disease.
2. Drink green tea. Lab studies indicate that an antioxidant compound in green tea called EGCG kills prostate cancer cells. Another compound in green tea blocks the actions of an enzyme that promotes prostate cancer.
3. Exercise. Regular aerobic exercise is associated with a reduced risk of prostate cancer.
4. Consider prudent supplementation that includes vitamin D and antioxidants, including selenium, a micronutrient that may help support prostate health.
5. Have regular screenings. Rectal exams and some blood tests can provide early detection of problems with the prostate gland.

Healthy Tidbits

(Prevention Magazine)

Cure for: Stress or anxiety
Next time your buttons get pushed, reach for a banana, says Molly Kimball, RD, a certified specialist in sports dietetics with Ochsner’s Elmwood Fitness Center in New Orleans. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.

Cure for: High blood pressure
Sixty raisins—about a handful—contain 1 g of fiber and 212 mg of potassium, both recommended in the Dietary Approaches to Stop Hypertension (DASH) diet. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure

Cure for: Constipation or gas
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut’s ability to digest beans and dairy lactose, which can cause gas, adds Kimball.
(I take a probiotics pill every other day)

Cure for: Preventing kidney stones
Eight dried apricot halves have 2 g of fiber, only 3 mg of sodium, and 325 mg of potassium—all of which help keep minerals from accumulating in urine and forming calcium oxalate stones, the most common type of kidney stones, says Christine Gerbstadt, MD, RD, an integrative nutritionist in private practice in Sarasota, FL, and a spokesperson for the American Dietetic Association
(If you notice potassium seems to be a key connection. I buy the dried fruit mixes at Trader Joes and mix it into your breakfast cereals or yogurt or salads.)

Cure for: Nausea
Dozens of studies reveal that ginger (1/4 teaspoon of powdered, 1/2 to 1 teaspoon of minced gingerroot, or a cup of ginger tea) can ease nausea from motion sickness and pregnancy, says Gerbstadt. Researchers are unsure which oils and compounds in ginger suppress nausea, but it’s safe and has none of the side effects (dry mouth, drowsiness) of OTC meds.
(I buy the candied ginger, it tastes great and is good after a meal.)

Cure for: Coughing
In a study at Pennsylvania State University, 2 teaspoons of thick, dark brown honey were more effective than OTC cough medicines at limiting the severity and frequency of a cough in children. Honey’s antioxidants and antimicrobial properties may soothe inflamed throat tissues, says John La Puma, MD, director of Chef Clinic in California.
(I have tried it and it works)

Cure for: Ulcers
A 2002 study at the Johns Hopkins School of Medicine found that sulforaphane, a powerful compound in cabbage, clobbers H. pylori (the bacteria that causes gastric and peptic ulcers) before it can get to your gut, and may even help inhibit the growth of gastric tumors. For only 34 calories a cup, cabbage provides 3 g of fiber and 75% of the day’s vitamin C.
(It does help but the only way to get rid of 'pylori' bacteria is with antibiotics)

St. Hohn's Wort

(Berkeley Wellness)
Sizing Up St. John's Wort
Many people with depression turn to St. John’s wort, an herbal supplement. Despite the promising research, there are some caveats to keep in mind.

A yellow-flowering weed, St. John’s wort has been used to treat various “nervous disorders” for centuries and is sold, usually by prescription, in Germany as an antidepressant, and in the U.S. as a dietary supplement.

St. John’s wort is one of the most researched herbal medicines. But results about St. John’s wort have often been inconsistent and hard to compare, largely because the studies have included people with different types and degrees of depression, used different herb preparations and doses, tested the herb against low doses of antidepressants, and/or did not have placebo groups.

Still, most studies have been favorable, and the consensus is that St. John’s wort works better than a placebo in treating people with mild-to-moderate depression, at least in the short term. St. John’s wort also seems to be as good as older-generation tricyclic antidepressants, and possibly newer antidepressants (SSRIs) for people with this level of depression.

Keep in mind

• The long-term safety and effectiveness of St. John’s wort is not known. Most studies have been short—less than 3 months.

• It’s not clear what the best dose of St. John’s wort is. Though 900 milligrams a day is commonly recommended, studies have used a range of preparations and doses.

• St. John’s wort supplements vary in preparation and quality, and they may not all have the same effects as those used in studies. Some may contain little active ingredient.

• St. John’s wort is generally better tolerated than prescription antidepressants, studies show, but mild side effects include gastrointestinal upset, headaches, fatigue, dry mouth, and, rarely, increased sun sensitivity.

• St. John’s wort can interfere with a variety of drugs: statins, the blood thinner warfarin (Coumadin), certain HIV medications, digoxin (a heart drug), and oral contraceptives, among others.

• If your depression is interfering with your life, talk to your doctor or a therapist. Depression is a serious condition, and you should not self-diagnose or self-medicate with St. John’s wort. While there is continuing debate about how effective prescription antidepressants really are, these drugs are still often a first-choice treatment, especially for more severe depression.

• If you are already taking a prescription antidepressant, you should not switch to St. John’s wort on your own. And you should not combine the two, since that can increase side effects—confusion, headaches, nausea, and anxiety—especially in older people.

Coconut Oil

Although coconut oil may not be good for you to eat, I have used it to keep my skin moisturized. Keep a small amount in the shower and smooth your skin just before you have finished showering. My son also uses it to moisturize his feet. Make sure you buy pure coconut oil. You can find it everywhere these days, I used to have to order it online from the the Pacific Islands. Keep it in the refrigerator, since it is an oil it will spoil.

(Dr. Weil)
Coconut oil has no positive role in a healthy diet. Because it is a highly saturated fat - one of the few saturated fats that doesn't come from animals - coconut oil can raise cholesterol levels. In the past, coconut oil was widely used in movie popcorn, candy bars and commercial baked goods, but has been phased out of many of these products due to consumer concerns about the health effects of consuming tropical oils. While there is still debate about the hazards of dietary saturated fats, using cosmetic products containing coconut oil is another story. Although I prefer skin care products with natural anti-inflammatory activity, some components of coconut oil have been studied for their benefits to both skin and hair. The lauric acid found in coconut oil is available in a wide variety of skin and hair care products, including body and facial cleansers, soap and sunscreens. Clinical research supports the safety of these products in general, and the utility of coconut oil to help moisturize skin in particular.

Jaw Pain

 TMD: A Pain in the Jaw

Jaw pain is the most common kind of musculoskeletal pain after low back pain, affecting about 20 million Americans. And fittingly, it has a jaw-breaking name: temporomandibular disorder (TMD).
The jaw hinge connects the lower jaw (mandible) to the temporal bone on each side of the head. Sometimes this joint hurts, clicks, and/or locks painfully. Jaw muscles may become sore, making it hard to chew. Pain may radiate to the facial and neck muscles, the head, ears, and teeth; it may persist around the clock.
Causes and controversies
There are many theories about the causes of TMD. Some of the obvious ones are injury to the jaw or arthritis in the joint. Genetic factors may play a role. Some dentists blame grinding or clenching the teeth (bruxism), especially at night, or dislocation of the disk that cushions the jaw joint. Emotional stress is often cited as a cause of both teeth grinding and TMD. Gum chewing, nail biting, and eating chewy foods or crunchy candies might also contribute, as may bad posture, particularly thrusting the chin forward, which can strain the neck and jaw muscles. TMD is hard to diagnose and treat, probably because it may be a lot of different problems that vary from person to person.
First step: self-care
• Try over-the-counter pain relievers; apply hot or cold compresses to the jaw. Massage your jaw muscles and temples.
• Eat soft foods; take small bites. Give up hard and chewy foods, like bagels and dried fruit, for a while. Don’t chew gum.
• Do gentle jaw stretches. Slowly open and close your mouth. Let your jaw hang slightly when you are not chewing, swallowing, or speaking.
Next step: professional care
• If the pain persists, consult your dentist. In the past, correcting malocclusion (teeth that don’t fit together properly) by grinding down a few tooth surfaces was regarded as a good treatment, but more recent research suggests it may not help TMD much. Though its benefits for TMD are also questioned, mouth splints (worn while sleeping) may help stabilize the bite and eliminate nocturnal tooth grinding. If you try a splint, a low-cost athletic mouth guard may work as well as a custom device.
• If stress is contributing to your TMD, professional counseling may help. TMD may respond well to relaxation training, biofeedback, and distraction therapy. Small but well-designed studies have found that acupuncture can be useful, too, at least in the short term.
• TMD may improve with time and go away on its own. If it does not, a referral to an orofacial pain management clinic or TMD center affiliated with a hospital or university may be the next best step.
(Berkeley Wellness)
I think sometimes it is stress related...

Feeding Your Pet

(Dr. Weil on What to Feed Your Pet)

My two Rhodesian Ridgebacks, Ajax and Asha, are part of my family and an important part of my life. My commitment to caring for them includes providing high quality food that is appropriate to their needs. I have long searched for pet foods that meet the nutritional requirements of my dogs and satisfies their natural instincts for meat, but that don't contain ingredients and additives that I consider unhealthy and wouldn't include in my own diet.
That's no easy task.
Most commercially available pet food - even those claiming to be "natural" or "scientific" - contain rendered meats, animal byproducts and slaughterhouse scraps. "Byproducts" and animal "meals" are terms that may sound harmless but can mean almost any part of an animal: heads, blood, feet and viscera and even brain and spinal tissue. You wouldn't eat any of those things, so why would you feed them to your dog or cat? Always look for pet food that contains no animal byproducts and no rendered or recycled meats, poultry or fats.
When shopping for pet food, check the labels carefully. Meat, fish or chicken (not "meals") should be the first ingredient listed. Beyond that, I look for grain-free products that use potato, pea, or tapioca starch, if any. Another tip-off to the quality of pet foods is what the packages claim - or more importantly, what they don't claim - about added growth hormones, antibiotic-fed protein sources, rendered meats, fats or poultry. If the label doesn't explicitly tell you that the product contains none of those additives or ingredients, assume that it does and move on.
I also look for pet foods naturally preserved with vitamin E (mixed tocopherols) and vitamin C instead of BHT or sodium nitrate. (These preservatives may not be listed on the label if they are present in meat when purchased by the manufacturer.) I also avoid dyes - the red and green coloring in kibble comes from dyes that may be harmful.
In my experience, there are only a few brands on store shelves that meet these strict criteria. But even those brands have formulations that can change over time, and as we learn more about the health and nutrition of companion animals, the criteria for quality and safety may change as well. I urge you to apply the advice listed here in your own search for healthy products, and to stay informed about labeling laws and ingredient safety.
Andrew Weil, M.D.
Updated: October, 2009

Autism

UC Berkeley Wellness Fact
Interesting...

About one in 4 parents still believe that some vaccines can cause autism in children, a recent survey in the journal Pediatrics found. In addition. one in nine said they had refused at least one recommended vaccine for their children. There is no scientific support for the notion that vaccines cause autism. In fact, the British journal 'The Lancet' recently retracted the controversial 1998 study that first set off widespread fears about a vaccine/autism link because the study was seriously flawed and made false claims. Moreover, it was later discovered that the lead autor had been paid by a lawyer suing vaccine makers.

Carrots

(Dr. Weil)

Carrots aren't just for rabbits - these inexpensive root vegetables are a versatile, delicious and nutritious addition to a healthy diet, and are an excellent source of antioxidant compounds. These familiar orange edibles also provide:

1. Beta-carotene, a carotenoid pigment important for healthy vision.
2. High levels of biotin, vitamin K, vitamin B6, vitamin C, thiamine and potassium.
3. A significant amount of dietary fiber.

Use these tasty snacks as a healthy alternative to potato chips and other unhealthy processed foods - add some to a salad, steam them as a side dish, and you might even try them as a low-calorie, nutritious treat for your canine companion! 

FLANK STEAK

 I tried this marinade on a flank steak and it came out great! It has a softened Mexican flavor that does not overpower the meat. I think next time I will add a little salt to the marinade.

Recipe from Alton Brown

• 1/2 cup olive oil
• 1/3 cup soy sauce
• 4 scallions, washed and cut in 1/2
• 2 large cloves garlic
• 1/4 cup lime juice(I added 1Tbsp of lime flavored oil that I had on hand)
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon ground cumin
• 1/2-1 tsp of salt (my addition)
• 3 tablespoons dark brown sugar or Mexican brown sugar
• 1 flank steak 1-2 pounds or 2 pounds inside skirt steak, cut into 3 equal pieces
• Special equipment: blow dryer

Directions

Heat charcoal, preferably natural chunk, until grey ash appears. In a blender, put in oil, soy sauce, scallions, garlic, lime juice, red pepper, cumin, and sugar and puree. In a large heavy duty, zip top bag, put pieces of skirt steak and pour in marinade. Seal bag, removing as much air as possible. Allow steak to marinate for 1 hour in refrigerator.
Remove steak from bag and pat dry with paper towels.

We just put the meat directly on the grill for about 3 minutes per side, depending how you like it. It cooks fast. With a flank steak you can slice it for fajitas, and burritos or do what I do and add it to your salad.

Alton Brown's method;
Using a blow dryer, blow charcoal clean of ash. Once clean of ash lay steaks directly onto hot coals for 1 minute per side. When finished cooking, place meat in double thickness of aluminum foil, wrap, and allow to sit for 15 minutes.
Remove meat from foil, reserving foil and juices. Slice thinly across the grain of the meat. Return to foil pouch and toss with juice. Serve with grilled peppers and onions, if desired.