Eat Well to Be Well

BY FREMONT WOO
Want to know what foods can help you feel better and are great preventative medicines?

Headache? - Eat Fish!
Eat plenty of fish - fish oil helps prevent headaches. So does ginger, which reduces inflammation and pain.

Insomnia (can't sleep?) - Eat Honey!
Use honey as a tranquilizer and sedative.

Asthma? - Eat Onions!
Eating onions helps ease constriction of bronchial tubes.

Arthritis? - Eat Fish too!
Salmon, tuna, mackerel and sardines actually prevent arthritis.

Upset Stomach? - Eat Bananas and Ginger!
Bananas will settle an upset stomach. Ginger will cure morning sickness and nausea.

Bladder Infection? - Drink Cranberry Juice!
High-acid cranberry juice controls harmful bacteria.

Bone Problems? - Eat Pineapple!
Bone fractures and osteoporosis can be prevented by the manganese in pineapple.

Pre-Menstrual Syndrome? - Eat Cornflakes!
Women can ward off the effects of PMS with cornflakes, which help reduce depression, anxiety and fatigue.

Memory Problems? - Eat Oysters!
Oysters help improve your mental functioning by supplying much-needed zinc.

Colds? - Eat Garlic!
Clear up that stuffy head with garlic.

Coughing? - Eat Red Peppers!
A substance similar to that found in the cough syrups is found in hot red pepper. Use red (cayenne) pepper with caution-it can irritate your tummy.

Preventing Breast Cancer? - Eat Wheat!
Wheat, bran and cabbage help maintain estrogen at healthy levels.

Preventing Lung Cancer? - Eat Dark Greens, Oranges, and Veggies!
A good antidote is beta carotene, a form of Vitamin A found in dark green and orange vegetables.

Ulcers? - Eat Cabbage!
Cabbage contains chemicals that help heal both gastric and duodena ulcers.

Diarrhea? - Eat Apples!
Grate an apple with its skin, let it turn brown and eat it to cure this condition.

High Blood Pressure? - Eat Celery and Olive Oil!
Olive oil has been shown to lower blood pressure. Celery contains a chemical that lowers pressure too.

Blood Sugar Imbalance? - Eat Broccoli and Peanuts!
The chromium in broccoli and peanuts helps regulate insulin and blood sugar.

Vegetables reduce risk of high BP

NEW YORK (Reuters Health) - Consumption of vegetables, fruits, and other plant foods seems to reduce the risk of elevated blood pressure, whereas intake of meat raises the risk, according to a report in the American Journal of Clinical Nutrition for December.

Several reports have shown similar associations, but few studies have specifically addressed this topic in young adults, lead author Dr. Lyn M. Steffen, from the University of Minnesota in Minneapolis, and colleagues note.

They evaluated the 15-year incidence of elevated blood pressure -- defined as BP of at least 130 over 85 or use of a BP lowering agent -- in 4300 subjects, comprising roughly equal numbers of black and white men and women, between 18 and 30 years of age at baseline. Dietary assessments were conducted at enrollment and at 15 years into the study.

As plant food intake rose, the risk of elevated blood pressure fell, the report indicates. Relative to the lowest quintile of intake, the second through fifth quintiles of intake cut the risk from 27% to 36%, respectively.

Just the opposite trend was seen with meat intake, whereas dairy consumption did not seem to have a consistent effect on blood pressure, the investigators found.

These results, the authors conclude, suggest that greater plant food intakes and lower meat intakes as part of a habitual diet may prevent the development of high blood pressure, a major risk factors for heart disease.

SOURCE: American Journal of Clinical Nutrition, December 2005.

Improve Your Memory

As we age, some brain cells may deteriorate or function less efficiently, potentially affecting our speed of mental processing and ability to retrieve information rapidly.

Now a new study from the University of California, Los Angeles offers a four-step plan to improve your memory with noticeable changes in just two weeks.

Follow these four steps to sharpen your memory:

1. Memory Training
Throughout the day, stimulate your brain with fun brainteasers, crossword puzzles and memory exercises that emphasize verbal skills.

2. Healthy Diet
Eat five small meals every day, including a balanced diet rich in omega-3 fats, low-glycemic index carbohydrates (that is, whole grains) and antioxidants. Eating five small meals throughout the day prevents dips in blood glucose levels and glucose is the primary energy source for the brain.

3. Physical Fitness
Take brisk walks with stretching every day to promote physical fitness, something that has been found to reduce the risk of Alzheimer's Disease.

4. Stress Reduction
Use stretching and relaxation exercises to manage stress. Stress causes the body to release cortisol, which plays an important role in memory preservation. Cortisol can impair memory and has been found to shrink the memory centers in the brain.

Led by Dr. Gary Small, the UCLA study showed that when participants did these four things daily for just two weeks, there was a noticeable memory improvement as measured with a positron emission tomography (PET) scan. Physically, those who followed this program saw a 5 percent decrease in brain metabolism in the dorsal lateral prefrontal region of the brain, which is directly linked to working memory and other cognitive functions, suggesting they were using their brain more efficiently. In addition, they all reported improved memory and demonstrated better performance on a cognitive measure controlled by this same brain region.

"We've known for years that diet and exercise can help people maintain their physical health, which is a key component of healthy aging," said Small in a statement. "But maintaining mental health is just as important. Now we have evidence which suggests that people can preserve their memory by adding memory exercises and stress reduction to this routine.

Fight Influenza With Nutritional Supplements

Each year, the influenza season generally starts around November and lasts until March. The symptoms of influenza include headaches, fever, chills, cough, body aches, sore throat, stuffy nose, and fatigue. Most people recover within a week or so, but influenza can be serious for babies, the elderly, and people with chronic illnesses. In these cases, people with influenza should see their doctors.

If you come down with influenza this season, there are some nutritional supplements that may help your body and immune system fight influenza. If you take these or any other nutritional supplements, please follow the labels instructions or consult with a health care provider before taking larger amounts:

Vitamin C may help your immune system by stimulating anti-bodies and white blood cells that are needed to fight influenza. Vitamin C in combination with vitamin E may work even better since vitamin C works to repair vitamin E in the body.

Zinc is a mineral that is necessary for many enzymatic reactions that take place in all of our cells. Like vitamin C, zinc is involved in white blood cell production and activation. Some studies show that zinc, along with other anti-oxidants like selenium may help reduce the symptoms of influenza.

Vitamin A enhances immune system function when a person has influenza. Vitamin A's precursor beta carotene is an anti-oxidant that may also help your body fight influenza.

Quercetin is a powerful anti-oxidant found in apple skins and red onions, however it is also available as a nutritional supplement. Quercetin appears to help protect the lungs during a bout of influenza.

Alpha lipoic acid Helps boost glutathione levels in the body. Glutathione is an anti-oxidant that is important for healthy immune system function and may help to inhibit influenza.

Selenium is an anti-oxidant that works well in combination with zinc and other anti-oxidants to help reduce the symptoms of influenza.

General Nutrition
It may be tempting to tell yourself that you should be pampered while you are sick and allow yourself to eat junk food and snacks. Resist that temptation and eat lots of fruits and vegetables to make sure you get plenty of vitamins, minerals and anti-oxidants. Drink plenty of fluids, especially water, while you are sick with influenza.

Tips to Help Prevent Influenza

* There is some evidence that taking vitamin C may help prevent influenza.
* Drink plenty of water to keep your tissues hydrated. Healthy moist membranes are more likely to resist viruses.
* Wash your hands before you prepare food and before you eat.
* Fruits and vegetables contain vitamins, minerals and natural substances that help keep you healthy and may make you less susceptible to viruses.
* Get plenty of rest and practice stress management to help you stay healthy.

Flu season is not time to neglect a healthy diet or abandon your nutritional supplements. If you are healthy, you will be more resistant to the flu, or at least you may be able to reduce your suffering from the symptoms of influenza.

10 Ways to Increase Good Cholesterol

What many people don't know is that some diet and lifestyle changes may help to increase "good" cholesterol levels.

1. Orange Juice. Drinking three cups of orange juice a day increased HDL levels by 21% over three weeks, according to a small British study (at 330 calories, that's quite a nutritional commitment). This study could be highlighting an effect from high-antioxidant fruits and vegetables. Stay tuned in the years to come.

2. Niacin. There is some evidence niacin (vitamin B3) helps increase HDL. Michael Poon, MD, chief of cardiology at the Cabrini Medical Center in New York, says people with low HDL levels might benefit from taking 500 milligrams of niacin each day, building up to 1,000 milligrams a day. But he warns that supplemental niacin "can have some side effects and is not for everybody, particularly for people who already have high HDL levels. "He says anyone taking niacin supplements should be monitored by a doctor. Short of supplements, many foods contain niacin as well. Here are a few:
Food and Amount of niacin
White-meat chicken, 3.5 oz cooked - 13.4 mg
Mackerel, 3.5 oz cooked - 10.7 mg
Trout, 3.5 oz, cooked - 8.8 mg
Salmon, 3.5 oz cooked - 8 mg
Veal, 3.5 oz cooked - about 8 mg (ranges from 6.4-9.3)
Dark-meat chicken, 3.5 oz cooked - 7.1 mg
Lamb, 3.5 oz cooked - 6.6 mg
White-meat turkey, 3.5 oz cooked - 6.2 mg
Ground beef, 3.5 oz cooked - 5.3 mg
Peanuts, 1/4 cup - 5.3 mg
Pork, 3.5 oz cooked - about 4.8 mg (ranges from 4.1-5.4)
Peanut butter, 2 tablepsoons - 4.4 mg
Beef steak, 3.5 oz cooked - about 4.1 mg (ranges from 3.6-4.5)

3. Glycemic Load. The glycemic load is basically a ranking of how much a standard serving of a particular food raises your blood sugar. And as the glycemic load in your diet goes up, HDL cholesterol appears to go down, according to a small recent study. Along these lines, the NCEP report recommends that most of our carbohydrate intake come from whole grains, vegetables, fruits, and fat-free and low-fat dairy products. These foods tend to be on the lower end of the glycemic scale.

4. Choosing Better Fats. Replacing saturated fats with monounsaturated fats can not only help reduce levels of "bad" cholesterol, it may also increase levels of "good" cholesterol, according to the Food & Fitness Advisor newsletter from Cornell University's Center for Women's Healthcare.

5. Soy. Add heart health to the list of potential benefits from soy. A recent analysis found that soy protein, plus the isoflavones found in soy "raised HDL levels 3%, which could reduce coronary heart disease risk about 5%," says Mark Messina, PhD, a nationally known soy expert. Messina notes that soy also may lead to a small reduction in LDL cholesterol and triglycerides (another type of blood fat), and a possible enhancement in blood vessel function. Other studies have shown a decrease in LDL cholesterol (about 3%) and triglycerides (about 6%) with about three servings of soy a day. That adds up to 1 pound of tofu, or three soy shakes.

6. Enough Time. Make sure you give soy some time. An analysis of 23 studies on soy found that improvements in HDL cholesterol were only seen in those studies lasting longer than three months.

7. Alcohol in Moderation. Drinking moderate amounts of alcohol, especially with meals, appears to do two things to help reduce heart disease risk. According to researcher Byung-Hong Chung, PhD, it increases HDL cholesterol levels, and enhances the movement of cholesterol deposits out of cells in the artery walls.

8. Aerobic exercise. At least 30 minutes on most days of the week is the exercise prescription that can help raise your HDL, according to many health care professionals.

9. Stopping smoking. Experts agree that kicking the habit can increase your HDL numbers a bit, too.

10. Losing weight. Being overweight or obese contributes to low HDL cholesterol levels, and is listed as one of the causes of low HDL, according to the NCEP.

Ways to Boost Your 'Good' Cholesterol

http://www.webmd.com/content/Article/115/111862.htm
By Elaine Magee, MPH, RD - WebMD Weight Loss Clinic

At the risk of sounding like a certain 20-something socialite, HDL is hot! Recent advances in research have brought more attention to the blood lipid (or fat) we often call "good" cholesterol.

"Good" cholesterol doesn't refer to the cholesterol we eat in food, but to the high density lipoprotein cholesterol circulating in our blood. It's one of the blood fats measured in the lipid panel blood test doctors perform. And it's the component you want more of, because increasing HDL helps lower your risk of heart disease.

A recent report from an expert panel of the National Cholesterol Education Program (NCEP) notes that although LDL or "bad" cholesterol has gotten most of the attention, there's growing evidence that HDL plays an important role.

Here are a few fast facts about "good" cholesterol from the NCEP panel:

* HDL cholesterol normally makes up 20%-30% of your total blood cholesterol.
* There's some evidence that HDL helps protect against the accumulation of plaques (fatty deposits) in the arteries.
* Research suggests that a 1% decrease in HDL cholesterol is linked to a 2%-3% increase in heart disease risk.
* In prospective studies - that is, studies that follow participants for a certain period to watch for outcomes -- HDL usually proves to be the lipid risk factor most linked to heart disease risk.
* HDL cholesterol levels are thought to have a genetic factor in some people.
* Women typically have higher HDL cholesterol levels than men. About a third of men and about a fifth of women have HDL levels below 40 mg/dL. (Doctors consider levels of less than 40 mg/dL to be low.)

Researchers from the Netherlands who analyzed 60 studies concluded that the ratio of total cholesterol to HDL (in which your total cholesterol number is divided by your HDL number) is a better marker for coronary artery disease than LDL measurement alone.

"Boosting HDL is the next frontier in heart disease prevention," says P.K. Shah, MD, director of cardiology at Cedars-Sinai Medical Center in Los Angeles. Shah says that if the new drugs designed to increase HDL levels prove effective, they could potentially reduce the number of heart attacks and strokes by 80% to 90% -- and save millions of lives. HDL-boosting drugs are now being tested.

How Does HDL Help?

Experts aren't yet sure exactly how HDL cholesterol helps reduce the risk of heart disease. But a few possibilities have emerged.

The NCEP says that high HDL levels appear to protect against the formation of plaques in the artery walls (a process called atherogenesis), according to studies in animals.

Lab studies, meanwhile, suggest that HDL promotes the removal of cholesterol from cells found in abnormal tissues, or lesions, in the arteries.

"Recent studies indicate that the antioxidant and anti-inflammatory properties of HDL also inhibit atherogenesis," says the NCEP report.

Cortisol

Cortisol is produced by the adrenal cortex in response to stress. It is essential for life, facilitating survival of stressful events by:

* Raising blood glucose via glycogenolysis and gluconeogenesis
* Breaking down muscle protein and fat (for additional energy sources)
* Suppressing inflammation
* Increasing responsiveness to the effects of adrenaline and noradrenaline
* Stimulating cardiac output
* Facilitating muscular work

Chronically elevated cortisol levels lead to muscle loss, fat gain, immune suppression and reduced ability to repair tissue damage following intense workouts--and these are just some of the effects on athletic performance. Prolonged stress and cortisol exposure can also damage heart and blood vessels, shrink brain cells, break down bone tissue and increase the risk of depression, diabetes and other illnesses. Fortunately, there are many ways to control cortisol levels and these strategies can simultaneously benefit health and performance.

Cortisol production

Cortisol plays an essential role in immune function, mobilizing the body's defenses against viral or bacterial infection, and fighting inflammation; however, chronic elevated cortisol levels suppress the action of the immune system and predispose to frequent infections and weight gain. Cortisol levels are highest first thing in the morning, to combat the stress of overnight fasting and to animate the body for the day's activities.

Cortisol: The Stress Hormone

The stress hormone cortisol, a chemical released by the human adrenal gland when it is under stress, has now been shown to have a detrimental effect on memory. In addition, this stress hormone may lead to illness and weight gain.
You had a stressful week at work, the baby is crying and you don’t have enough to pay all the bills. Now, on top of that, you cannot find your car keys. Your lapse in memory may have to do with the incredible stress you are under.

High Levels of Cortisol result in Weight Gain

The stress hormone, cortisol, has many different functions but the main function is to insure that the body has enough energy to live. This stress hormone stimulates the metabolism of fats and proteins and also stimulates appetite by causing the release of insulin into the blood and maintains blood sugar levels. The end result of high levels of the stress hormone, cortisol, in the body is weight gain or difficulty losing weight.

The Role That Stress Plays In Weight Gain

Because of the role that stress plays in weight gain and in the difficulty in loosing weight as well as the fact that the stress hormone causes people to gain weight around the middle, people should make stress relief a regular part of their weight loss of weight maintenance routine.

Cortisol Levels

Glucocorticoids, primarily cortisol, are produced by the adrenal glands in response to stressors such as emotional upheaval, exercise, surgery, illness or starvation. Cortisol levels play an essential role in immune function

Cortisol, also known as hydrocortisone

Cortisol, also known as hydrocortisone, is a hormone from the adrenal cortex; it is the principal glucocorticoid. A synthetic preparation is used for its anti-inflamatory actions.

Cortisol Blockers

Cortisol blockers are all natural supplements designed to control cortisol levels. Cortisol controls carbohydrate metabolism, cardiovascular function and inflammation. Cortisol is a necessary hormone needed for the body, but only in small amounts. Too much cortisol for an extended period of time can be harmful.

Cortisol and Weight Loss

Cortisol Weight Loss Key: Reduce Stress With More Sleep. Most people are living lives that put an undue amount of stress on their adrenal systems. The adrenal glands were meant to simply be an emergency system for occasional use. We're working too hard and sleeping too little. One of the biggest stresses is continual dieting and worrying about weight!

The Cortisol Connection Diet

In his best-selling The Cortisol Connection, Dr. Shawn Talbott explained how elevated levels of the cortisol hormone, when triggered by stress, will increase appetite, enhance fat storage, disrupt blood sugar control, and eventually lead to obesity that can cause diabetes and other serious conditions.

Risk From Eating Hamburgers

Children who eat hamburgers just once a week are twice as likely to develop asthma and wheezing problems, Foodconsumer.org reports of a new study from New Zealand.

Specifically, kids who eat one hamburger a week are 75 percent more likely to have asthma and 100 percent more likely to have wheezing problems.

It's not just hamburgers. Many foods you might purchase at a fast-food restaurant, including soda pop, were found to increase the risk of asthma, according to the researchers at the Wellington Asthma Research Group based at the Wellington Medical School in New Zealand.

The results are surprising: Compared with children who never ate hamburgers, those who ate them frequently had a much higher risk of experiencing asthma symptoms. The more hamburgers a child ate, the higher the incidence of asthma.

Why hamburgers? It could be the high salt content that boosts the risk of asthma, according to study leader Dr. Kristen Wickens. Asthma has long been suspected to be the result of the high-fat western diet, higher standard of living and decreased physical activity.

Recipe - Mocha Cocoa

To make a cold winter night warm, whip up this heavenly mix and then brew yourself a cup of mocha cocoa. Then sit back and contemplate the nature of things.

1 1/2 cups instant nonfat dry milk powder
1 1/2 cups powdered non-dairy creamer
1 1/2 cups brown sugar
1/2 cup cocoa
1/2 cup, plus 2 tablespoons, instant coffee
1 2/3 cups miniature marshmallows

Mix all ingredients except for the marshmallows, stirring well to combine them thoroughly. Then add the marshmallows, and store the mixture in an airtight container. To make the cocoa, mix three or four tablespoons with one cup of boiling water.
By: Laurel Reufner

Foodborne Illnesses Increasing

Foodborne illnesses often are caused by bacteria, such as Salmonella and Escherichia coli. Symptoms of infection can include diarrhea, fever, headache and vomiting. For healthy people, the sickness usually resolves on its own but for the young, elderly and those with weakened immune systems, foodborne illnesses can be fatal.

Three plant and food scientists noted in a recent study that Salmonella, E. coli and other pathogens have been detected on seeds, sprouts, unpasteurized fruit juice, raw fruits and vegetables.

The fruits and veggies causing the most problems are:

* Tomatoes
* Melons, especially cantaloupes
* Lettuce
* Sprouts
* Green onions

Fruits and vegetables become tainted if the protective skin is broken and bacteria enters. In tomatoes, the bacteria can penetrate through the stem or cracks in the skin. Bacteria from irrigation water, manure or wildlife can seep through the cracks and crevices of a cantaloupe rind.

* Refrigerate all cut, peeled or cooked fresh fruits and vegetables within two hours of purchasing.
* Before and after preparing food, use hot water and soap to clean cutting boards, peelers and other surfaces and utensils that touch fruits and vegetables.
* Do not use the same cutting board for fruits and vegetables and for meat without cleaning with hot water and soap before and after food preparation.
* Cook or throw away fruits or vegetables that have touched raw meat, poultry, seafood or their juices.
* Remove and throw away bruised or damaged portions of fruits and vegetables when preparing to cook them or before eating them raw.
US FDA

Recipe - Baked Vegetables ( vegan)

This is a great wintry dish to warm your day. Even better served the next day if there are any leftovers. :)

2 medium potatoes, cut into 1/2 inch cubes
2 medium carrots, cut into 1/4 inch slices
1 cup fresh green beans
2 medium onions, chopped
2 garlic cloves, minced
2 Tbs olive oil
4 medium tomatoes, chopped
2 cups cauliflowerets
1 celery rib, thinly sliced
1 tsp salt
1/2 tsp dried thyme
1/4 tsp dried marjoram
1/8 tsp pepper
1 medium zucchini, cut into 1/4 inch slices
1 medium green pepper, chopped

In a saucepan, bring 1 inch of water to a boil. Add the potatoes, carrots and beans. Return to a boil. Reduce heat; cover and simmer for 10 minutes. Drain; place in a greased 2 1/2 qt. baking dish. In a skillet, saute onions and garlic in oil until tender. Add tomatoes, cauliflower, celery and seasonings. Bring to a boil.
Reduce heat; cover and simmer for 5 minutes. Spoon half over potato mixture.
Top with zucchini and green pepper, then finish with remaining tomato mixture. Cover and bake at 350 degrees for 40 to 45 minutes or until vegetables are tender.
Serve with a slotted spoon.
Yield: 12 servings [or 6 large servings]

Nutritional analysis:
one serving (3/4 cup) equals 74 calories,
2 g fat (trace saturated fat),
0 cholesterol,
213 mg sodium,
13 g carbo- hydrate,
3 g fiber, 2 g protein.
Diabetic exchanges: 1 vegetable, 1/2 starch.
~ pt ~

Recipe - Two-Bean Tomato Bake

This makes quite a bit and is perfect for serving at holiday gatherings. You may want to give this one a try instead of the traditional green bean casserole.
This is easily vegan by omitting the parm cheese and using vegan margarine in place of butter. Add some delicious chopped roasted cashews or pecans to the topping. :)

1 1/2 lbs fresh green beans, cut into 2 inch pieces
1 1/2 lbs fresh wax beans, cut into 2 inch pieces
5 medium tomatoes, peeled and cubed
1/2 pound fresh mushrooms, sliced
1 medium sweet onion, chopped
10 Tbs butter or margarine, divided
1 1/2 tsp minced garlic, divided
1 1/2 tsp dried basil, divided
1 1/2 tsp dried oregano, divided
1 tsp salt
1 1/2 cups soft bread crumbs
1/3 cup grated Parmesan cheese

Place beans in a large saucepan and cover with water; bring to a boil. Cook, uncovered, for 8 to 10 minutes or until crisp-tender. Drain; add the tomatoes and set aside.
In a skillet, saute mushrooms and onion in 4 Tbs butter. Add I tsp garlic, I tsp basil, I tsp oregano and salt. Add to bean mixture; toss to coat. Spoon into a greased 3 QT baking dish. Melt remaining butter; toss with bread crumbs, Parmesan cheese and remaining garlic, basil and oregano. Sprinkle over bean mixture. Cover and bake at 400 degrees for 20 minutes. Uncover; bake 15 minutes longer or until golden brown.
Yield: 14 to 16 servings
~ pt ~

Recipe - Colorful Corn Saute

This only takes minutes to make, but tastes very special as if you had fussed. I like this served with mashed potatoes and an unmeat loaf.

1 package (16 oz) frozen corn
1/4 cup chopped celery
1/4 cup chopped green pepper
3 thin onion slices, separated into rings
1/4 cup butter or margarine
1 tsp salt
1/4 tsp dried oregano
1/4 tsp chili powder
2 medium tomatoes, chopped
1/2 cup half & half cream

In a large skillet, saute the corn, celery, green pepper and onion in butter until tender. Sprinkle with salt, oregano and chili powder. Stir in the tomatoes and cream. Bring to a boil; cook and stir for 1 to 2 minutes or until heated through.
Yield: 4 servings
~ pt ~

Recipe - Cheesy Cauliflower

If you are a lacto-ovo vegetarian you must try this recipe.

1 large head cauliflower (2 pounds), broken into florets
1/3 cup butter or margarine
1/3 cup all-purpose flour
1/2 tsp salt
1/4 tsp pepper
2 1/2 cups milk
1 cup frozen peas
1/2 cup sliced fresh mushrooms
1 1/2 cups shredded cheddar cheese, divided

In a covered saucepan, cook cauliflower in a small amount of water until risp-tender.
Meanwhile, in another saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually stir in milk. Bring to a boil, stirring constantly; cook for two minutes or until thickened.

Remove from heat. Drain cauliflower. Add peas, mushrooms, one cup of the cheese and cauliflower to the milk mixture; stir gently. Transfer to a greased 2 1/2 qt. baking dish. Sprinkle with remaining cheese. Cover and bake at 350 degrees for 15 to 20
minutes. Uncover; bake 10 minutes longer or until heated through.
Yield: 8 servings
~ pt ~

Recipe - Carrots in Almond Sauce (vegan)

This dish is easily made vegan by using a vegan margarine instead of butter. Enjoy!

Carrots in Almond Sauce
1 pound of carrots, julienned
1/2 cup thinly sliced green onions
1/4 cup butter or margarine
1 tsp cornstarch
1/2 cup water
1/2 tsp vegetarian chicken flavor bouillon
1/2 tsp dill weed
1/8 tsp pepper
1/4 cup sliced almonds, toasted

In a saucepan, cook carrots in a small amount of water until crisp-tender; drain.
Transfer to a serving bowl and keep warm.
In the same pan, saute the onions in butter until tender.
Combine the cornstarch and water until smooth; stir into onions.
Add bouillon, dill and pepper.
Bring to a boil over medium heat; cook and stir for 1 minute or until thickened and bubbly.
Stir in almonds.
Pour over carrots; stir to coat.
Yield: 6 servings

~ pt ~

Maybe they think if you're drunk enough...

... you'll forget that smoking kills you.

Cigarette Maker Pours It On Strong in Promo

The first present Kellen Cox received on her 24th birthday was a set of six drink coasters that came in the mail - each bearing the recipe of an exotic cocktail.

One concoction, the Crazy Bootlegger, called for a shot each of Jack Daniel's, Southern Comfort and Sambuca. "Mix three shots together over ice, then make sure you're sitting," the coaster urged.

The gift giver was no friend, or even a liquor company. It was tobacco giant R.J. Reynolds, promoting its Camel brand of cigarettes by sending the coasters as birthday presents to people in their 20s. The marketing campaign is drawing fire from state authorities and liquor distillers.

Critics say the coasters are part of a grass-roots marketing campaign to associate Camel cigarettes with trendy cocktails - and encourage young people to drink. California Atty. Gen. Bill Lockyer on Tuesday joined his counterparts in Maryland and New York, along with the alcoholic beverage industry, in condemning the campaign.

Full Story

How is perfluorooctanoic acid getting into our blood

PFOA is produced when the chemicals used to make nonstick coatings break down. It is applied to pots, pans and skillets, nonstick coatings also are widely used for food packaging because of their grease-resistant properties. They're used in such things as candy wrappers, pizza boxes, Chinese take-out and french fry containers, microwave popcorn bags and the wrappers on fast-food sandwiches.

Earlier this year, an Environmental Protection Agency expert panel determined PFOA to be a "likely carcinogen."

The News Observe
Ohio Citizen

Sunlight and Vitamin D

SunlightA new study has linked a lack of sunshine, the body's most natural source of vitamin D, to the prevalence of cardiovascular disease.

Factors that affect sunlight, and therefore vitamin D production, are tied to a patient's cardiovascular risks. In other words, the more sunlight you get, the better your cardiovascular health will be. These factors can include time of year, altitude, and geographical location.

There are a number of physiological mechanisms triggered by vitamin D production through sunlight exposure that act to fight heart disease, according to the study:

* An increase in the body's natural anti-inflammatory cytokines.
* The suppression of vascular calcification.
* The inhibition of vascular smooth muscle growth.


British Journal of Nutrition October 2005; 94(4): 483-492

Dietary Sources of Omega-3

Fish oils and plant oils are the primary dietary source of omega-3 fatty acids. Another potential source of omega-3 fatty acids is New Zealand green lipped mussels (Perna canaliculus),used for centuries by the Maories to promote good health. EPA and DHA are found in cold-water fish such as salmon, mackerel, halibut, sardines, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil.

Available Forms
In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, and fish oil should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, otherwise the ingredients lose their activity. Flaxseeds are also available in ground form in a special mylar package so that the components in the flaxseeds stay active.

Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury.

Pediatric - The precise safe and effective doses of all types of omega-3 fatty acid supplements in children have not been established.

EPA and DHA are naturally found in breast milk; therefore, infants that are breastfed should receive sufficient amounts of these substances.

Precautions
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.

Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications because excessive amounts of omega-3 fatty acids may lead to bleeding. In fact, people who eat more than three grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal condition in which an artery in the brain leaks or ruptures.

Fish oil can cause flatulence and diarrhea. Time-release preparations may reduce these side effects, however.

Links:

American Heart Association
Dr Weil

Web MD

Omega-3 Uses

Studies suggest that omega-3 fatty acids may be helpful in treating a variety of conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:

High Cholesterol, High Blood Pressure, Heart Disease, Stroke, Diabetes, Weight Loss,
Arthritis, Osteoporosis, Depression, Schizophrenia, Attention Deficit/Hyperactivity Disorder (ADHD), Eating Disorders, Burns, Skin Disorders, Inflammatory Bowel Disease (IBD), Asthma, Macular Degeneration, Menstrual Pain, Colon Cancer, Breast Cancer,
Prostate Cancer.

Other
Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions including ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, lupus, and panic attacks.

Why Not Eat More Fish?

You might ask why you cannot just eat more fish to get sufficient omega-3 for your health. The answer is, unfortunately, simple: many of the fish we now find in the oceans, lakes, and streams around the world contain dangerously high levels of mercury and other toxins. The health risks of these toxins may well outweigh the potential benefits of the omega-3 we can get by eating more fish. What's more, you would have to eat much more fish than is feasibly possible to help treat some of the many diseases for which high-dose fish oil is being used today.

Medical researchers and practitioners from around the world are using high-dose fish oil (from 2 grams to 25 grams or more a day) not only for health maintenance, but also to help treat a variety of health conditions, including asthma, bronchitis, emphysema, high blood pressure, heart disease, arthritis, depression, hot flashes, Crohn's disease, ulcerative colitis, Alzheimer's, attention deficit disorder (ADD), MS, Parkinson's disease, dyslexia, and many more.

High-dose, ultra-refined fish oil is also recommended by many health professionals before, during, and after a woman's pregnancy to help ensure proper brain development of the child, and to ensure that the mother has enough omega-3 fatty acids (which the fetus takes from her for its own developmental needs) for her own health. It is even being used by some in cancer treatments and to help reduce the risk of metastases.

If you are using more than a gram or two a day of fish oil (higher doses are needed for working with the medical problems and issues listed above), however, it is important from the standpoint of your health to use only ultra-refined fish oil--fish oil that adheres to strict quality control standards to ensure maximum purity and the most potent and effective levels of EPA and DHA. Otherwise you may be taking in mercury, dioxins, and other toxins, as well as excessive saturated fat, that can be harmful to your health.

Omega-3 fatty acids

Omega-3 fatty acids are crucial to the health of our brain and body. Omega-3 fatty acids are considered essential fatty acids, which means that they are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish and certain plant oils. It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet as these two substances work together to promote health. Also known as polyunsaturated fatty acids (PUFAs), omega-3 and omega-6 fatty acids play a crucial role in brain function as well as normal growth and development.

There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.

As mentioned previously, it is very important to maintain a balance between omega-3 and omega-6 fatty acids in the diet. Omega-3 fatty acids help reduce inflammation and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly one to four times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 11 to 30 times more omega-6 fatty acids than omega-3 fatty acids and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

In contrast, however, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids and many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Break the Soda Habit!

If you're used to drinking a can (or two or three) of regular soda a day, it can be hard to switch to water. But believe me, your body will thank you! Try these tips for breaking the soda habit:

* Don't keep an endless supply of soda in the fridge. Buy only enough to have one a day, and ration it out.
* If you can't go cold turkey, switch to diet soda to help wean yourself. Diet drinks taste a lot better than they used to!
* Replace soda with water or unsweetened iced tea for just a week, then have a can. You may be surprised to find you've lost the taste for it!
* Stop drinking soda out of a can. Instead, fill a glass with ice, then add the soda. You'll drink less soda, and it will be easier to eventually wean yourself off it.
* Calculate the calories. If you drink one soda a day for a year, that's 58,400 calories, or almost 17 pounds!

Recipe - Lime-Grilled Chicken with Cuban Salsa

Makes 4 servings

If you prefer not to grill the chicken, simply broil it indoors. This has a wonderful fresh taste and appeal, and you can make it as tame or as spicy as you wish.

Ingredients:
Salsa
1 can (15 1/2 ounces) black beans, rinsed and drained
1 ripe mango, peeled and finely chopped
3 Tbsp. chopped red onion
3 Tbsp. fresh lime juice
2 Tbsp. chopped fresh cilantro
1/2 jalapeño chile pepper, finely chopped (optional; if you choose to use pepper, wear plastic gloves when handling)

Chicken
4 boneless, skinless chicken breast halves
2 tsp. grated lime peel
2 Tbsp. fresh lime juice
2 tsp. canola oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

Instructions:
To make the salsa: In a medium bowl, stir together the beans, mango, onion, lime juice, cilantro, and jalapeño (if using). Set aside while grilling the chicken.

To make the chicken: Place the chicken in a shallow dish. Add the lime peel, lime juice, oil, salt, and pepper and rub the mixture into the chicken. Cover and let stand for 15 minutes. Meanwhile, preheat the grill or broiler. If using the broiler, coat a broiler-pan rack with cooking spray.

Place the chicken on the grill rack or broiler pan. Cook 4" from the heat, turning once, until the chicken is no longer pink in the thickest part, 10 to 12 minutes.

Serve the chicken with the salsa. If desired, slice the chicken into strips to serve.

Recipe - Chocolate Ricotta

Two 1/4-cup servings

This high-calcium "pudding" has the benefits of cocoa and cinnamon - and the flavor of Mexico. Experiment with different brands of ricotta - they have different textures and flavors.

Prep time: 10 minutes

Ingredients:
1/2 cup lowfat ricotta cheese
2 tbsp mild honey
2 tbsp cocoa powder
1/2 tsp vanilla
1/2 tsp ground cinnamon

Instructions:
1. Combine all the ingredients in a food processor and process until smooth.
2. Scoop into small dessert dishes and serve.

Nutritional Information:

Per serving:
145 calories
3 g total fat (2 g sat)
11 mg cholesterol
24 g carbohydrate
10 g protein
2 g fiber
100 mg sodium

Recipe - Stewed Spice Pears in Red Wine

Serves 4 to 6
This sweetly scented dessert is a light way to end a filling meal,and is also perfect for those who'd like to limit their intake of sugar.

Ingredients
5 large bosc pears
1/3 cup dry red wine
1/3 cup apple juice
1/4 lemon, cut into small bits, including the rind
6 whole cloves
1 small cinnamon stick, broken in half
1/4 teaspoon ground nutmeg or allspice
1 tablespoon cornstarch, dissolved in 3 tablespoons water

Stem the pears and cut them into quarters lengthwise. Core them and divide the quarters in half again lengthwise. In a deep saucepan, combine all the ingredients except the cornstarch and pears.

Over very low heat, bring the mixture to just under a boil. Slowly pour in the dissolved cornstarch, then stir in the pear slices. Cover and simmer over very low heat until the pears are tender, stirring occasionally.

When the pears are done, they should be easily pierce with a fork, but still firm enough to retain their shape. This will take from 25 to 45 minutes, depending on their size and ripeness. Serve just warm.

By: Fidyl
"Live Simply So That Others May Simply Live"
http://groups.yahoo.com/group/SoFlaVegans/

Natural Remedies for Holiday Heartburn

When we eat, food normally enters the stomach and a band of muscle at the end of the esophagus (called the lower esophageal spincter) closes off the esophagus. Heartburn can occur when this muscle doesn’t properly close and the acidic contents of the stomach backs up into the esophagus causing irritation and pain.

There are several reasons why the holiday season is an especially bad time for heartburn:

* Holiday foods are fatty, which increases acid secretion and slows stomach emptying.
* The stress of Christmas shopping can contribute to heartburn.
* Eggnog, fruitcake, butter cookies, and other carb-laden holiday foods also increase our production of tryptophan, the amino acid that makes us feel sleepy. People get stuffed and they go lie down, allowing stomach acid to flow up into the esophagus.

If you simply must indulge, here are some natural remedies that can help ease heartburn:

Digestive Enzymes
A full stomach can put extra pressure on the lower esophageal sphincter and increase the chances that food will reflux and cause heartburn. Digestive enzyme supplements contain enzymes that help break down food and aid digestion. Digestive enzyme supplements taken before holiday meals, prevent heartburn and that sluggish, stuffed, just-want-to-lie-down feeling.

Digestive enzyme supplements are usually a combination of enzymes that break down protein (protease), break down carbohydrates (amylase), and break down fats (lipase). Some suggestions on what to look for in an enzyme supplement:

* Ratios of the different enzymes vary. For holiday heartburn, a supplement with the highest ratio of lipase might be most effective.
* Avoid supplements that only contain proteases. Too much protease can break down lipase, impairing fat digestion.
* Steer clear of formulas that contain hydrochloric acid, betaine hydrochloride, or ox bile. The extra acidity can worsen symptoms.
* Look for capsule form.
* Digestive enzymes must be taken approximately 15 minutes before meals with a glass of water.

People taking blood thinners such as warfarin should avoid digestive enzymes. Pregnant or nursing women, or people with ulcers, cystic fibrosis, liver or kidney disease should only take digestive enzymes under the supervision of a health care professional.

Chewable DGL
DGL, short for deglycyrrhizinated licorice, is licorice with the glycyrrhizin portion removed, because glycyrrhyzin can raise blood pressure and promote water retention.

DGL is considered to be an antacid alternative. But instead of blocking acid production, DGL stimulates the production of mucin, which coats and protects the esophagus, stomach and intestinal lining. DGL also improves blood flow to the lining of the digestive tract and helps form new protective cells. Some studies have also shown that it can help inhibit the growth of potentially harmful stomach bacteria, such as helicobacter pylori (although it shouldn’t be used alone to treat H. pylori infections.)

The best form of DGL for heartburn is the chewable tablets. Typically 1 to 2 tablets are taken 15 minutes prior to meals, and they should be chewed thoroughly to be effective.

Aloe Vera Juice
The juice from the aloe vera plant is another natural home remedy that is used to soothe an irritated esophagus. It has a long history of use in Europe as a natural home remedy to relive heartburn.

A typical dose is 1/4 cup of aloe vera juice approximately 20 minutes before a meal.

It should NOT contain any aloe latex, aloin, or aloe-emoin compounds, substances in the aloe plant that are very powerful laxatives. Aloe gel should not be taken directly from the plant as a home remedy, as the gel can be contaminated with the latex. Only gel/juice preparations specifically for internal use should be used.

If heartburn persists or if you experience it frequently, call your doctor. Heartburn may be a symptom of a more serious digestive condition called gastroesophageal reflux disease. A burning sensation in the chest can also be a sign of a heart attack. If you’re not sure, go to the emergency room immediately, especially if you experience shortness of breath, lightheadedness, dizziness, cold sweat, nausea, or pain in your shoulders or neck.

Drinking water

What are the recommended servings of water per day?
Although the data regarding optimal water intake is unclear, as a guide to ensure adequate hydration under normal circumstances, we recommend:

* Women: Drink 8 cups (64 oz./approx. 2 liters) per day
* Men: Drink 12 cups (96 oz./approx. 3 liters) per day

The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.

Why should you drink water?

* It is an essential nutrient and makes up > 60% of adult body weight
* It is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism
* It aids in body-temperature maintenance
* It is vital to electrolyte balance
* Water contains no calories or fat
* May help with weight loss by acting as a natural appetite suppressant
* Prevents complications from dehydration, such as headache or fatigue
* May benefit people with respiratory diseases by thinning mucous secretions that worsen asthma
* May help people who experience recurrent urinary tract infections by increasing their urine flow
* May help reduce cancer risk of the colon, kidneys, bladder

How much water do you need?

The equivalent of 8 cups of water for women and 12 cups of water for men is the minimum amount of fluid recommended daily to replace water losses under conditions of moderate activity, mild temperature, and altitude.

Dehydration

Too little water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can make you tired. Signs and symptoms of dehydration include:

* Excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness

Drinking Too Much Water

* Drinking too much water is uncommon but may lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood
* Symptoms of water intoxication include nausea, vomiting, fatigue, and confusion
* Check with your doctor or a registered dietitian if you're concerned about drinking too much or too little water

Chlorine and Lead

Chlorine and lead are the two most common contaminants in tap and some bottled water. Although it may serve an important role in a public water supply, chlorine is a strong oxidizing agent and may increase the risk of heart disease and certain cancers. Small amounts of lead may be toxic, especially in infants, children, and pregnant women. The following are some ideas to increase the likelihood that your drinking water is safe:

* Use a quality bottled water
* If bottled water is too expensive for regular use, get into the habit of flushing your kitchen faucet daily by letting water run for about three minutes
* Have tap water tested to see if impurities exist
* State and local health departments often do free tests for bacterial contamination
* To find out about toxic substances, such as lead, arsenic, and high levels of chlorine, use a private testing lab
* A home purifying/filter system can help
* A home water distillation system may produce the purest water.

Ideas to Increase Water Consumption

1. Keep a pitcher of herbal iced tea in the fridge.
2. Add fresh lemon or lime to juice to water.
3. Drink hot herbal tea.
4. We do not recommend drinking sodas because they are void of essential nutrients.
5. We do not recommend drinking juices because they are high in calories and usually lack the fiber of whole fruit.
6. Drink a glass of water with each meal and between each meal.
7. Take water breaks instead of coffee breaks.
8. Substitute sparkling water for alcoholic drinks at social gatherings.
9. Carry water in your car.

A New Food Pyramid - The Healing Foods Pyramid

From University of Michigan Health System
Healthy and Healing Foods
The University of Michigan Integrative Medicine Clinical Services (UMIMCS) has unveiled its Healing Foods Pyramid, which emphasizes foods known to have healing benefits, plant-based choices, variety and balance, support of a healthful environment, and mindful eating.

Drink Enough Water
This Healing Foods Pyramid begins with a foundation of water. A rainbow of fruits and vegetables is followed by whole grains, then legumes, healthy fats, dairy, eggs, lean meats, fish and seafood, seasonings such as herbs, onions, and garlic, then accompaniments including alcohol, dark chocolate and tea. A final category remains empty, awaiting the user’s addition of food healing to that individual, to be consumed occasionally, thus personalizing each pyramid.

Food Choices
The Healing Foods Pyramid offers daily, weekly and optional choices that can be mixed and matched to accommodate most people, whether they are free of health challenges, vegetarian or have specific dietary needs. In the interactive, web-based version, a click on a category immediately takes the user to Facts About guidelines that specify serving sizes, the recommended frequency to eat the foods or drink the beverages, information about the health benefits and concerns of each of the categories. The Healing Foods Pyramid is available online.

Monica Myklebust, M.D., director of UMIMCS, and Jenna Wunder, MPH, RD, dietitian for UMIMCS, developed the pyramid based on research findings from many reputable studies. They encourage people to use the Healing Foods Pyramid guidelines as part of a healthy, balanced lifestyle that integrates mind, body, spirit, and emotion.

Healing Foods
“We have included only those foods known to have healing benefits or to contain essential nutrients. Often nutrients are best assimilated in the form of whole foods, in their natural state,” Myklebust says. “We hope this pyramid will serve as a practical guide to healthy eating. We encourage a celebration of abundance, variety and nourishment.”

“Contemporary eating habits often rely too heavily on processed foods,” Wunder says. “Such diets often include not enough whole grains or fruits and vegetables and simply can’t produce the same health benefits as those recommended in the Healing Foods Pyramid,” she says. “We recommend minimizing processed foods and those foods with ingredient names too long to pronounce.”

Guidelines
The guidelines for the category of fruits and vegetables suggest two to four servings a day of fruit, along with at least five servings a day of vegetables. While low in calories, these foods are abundant in fiber, vitamins, minerals, phytochemicals and antioxidants. Consuming them may reduce the risk of cancer, obesity, heart disease, arthritis and diabetes, according to documents accompanying the Healing Foods Pyramid. Its Facts About Fruits and Vegetables information explains antioxidants, phytochemicals, considerations of pesticides and organic choices.

Other recommendations include:

* Water: 64 - 96 ounces daily
* Grains: four to 11 servings daily, emphasizing whole grains
* Legumes including soy: two to five servings daily
* Healthy fats: three to nine servings daily
* Seasonings: a variety of spices, herbs and alliums daily
* Dairy: one to three servings daily, emphasizing low-fat choices (optional)
* Eggs: up to one daily, except for people with high cholesterol whose dietary cholesterol consumption is limited (optional)
* Fish and seafood: two to four servings weekly, emphasizing high in omega-3 fatty acids (optional)
* Lean meats - one to three servings weekly (optional)
* Accompaniments: alcohol, dark chocolate and teas
- Alcohol: up to one to two servings daily (optional) Recommendations are dependant on age and specific health history. The guidelines note that alcohol consumption has risks, but it also may decrease the risk of stroke caused by blocked blood vessels and may lower the risk of coronary artery disease and heart attack. The guidelines do not encourage people to start drinking, but they point out that for people who are able to consume alcohol in moderation, it may have health benefits.
- Dark chocolate: up to seven ounces weekly (optional)
- Tea: two to four cups daily

“The Healing Foods Pyramid is a practical tool that supports healthy food choices and teaches people that it feels good to eat well,” Myklebust says.

More Information About UMIMCS

Source: University of Michigan Health System

Heart Disease - Reduce your Risk Factors

Eating for a Healthy Heart

How to Reduce your Risk Factors for Heart Disease with Dietary Changes
First, the bad news: Maybe you just came from the doctor’s office. Your cholesterol is a too high, your blood pressure is up, you weigh 30 pounds more than your should and you don’t remember the last time you exercised. Your doctor told you that if you don’t do something soon, you are at risk for suffering a heart attack. Don’t feel like you are alone. According to the Center for Disease Control, heart disease is the leading cause of death in the United States. Heart disease rates are growing around the rest of the world, too.

Here is the good news: You can make lifestyle choices that will help to restore your good health and reduce those heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too.

Your Heart and the Foods You Eat
These things we know. A diet high in saturated fats, especially from red meat, will raise your cholesterol and that is a risk factor for heart disease. Obese people are more likely to have heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.

We also know this. Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here’s what you need to do:

Eat Fish
Salmon, herring, and sardines are all great sources of Omega 3 essential fatty acids. Other fish are good too. Omega 3 essential fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.

Choose Healthy Oils and Fats - There are different types of fats you need to learn about.

Saturated fats increase your risk of heart disease and are found in meat, butter, and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts, and seafood for their main protein sources.

Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.

Poly unsaturated fats come in two types, called Omega 3 essential fatty acids, and Omega 6 essential fatty acids. Omega 6 essential fatty acids are found in corn and other vegetable oils. These essential fatty acids are important, but we tend to get too many of them and not enough of the Omega 3s. Fish are the best source for Omega 3 essential fatty acids, but obviously fish oil wouldn’t be such a good tasting choice for cooking or for making dressings. Walnuts, flax seed, and canola oil are all good sources of Omega 3 essential fatty acids. They all make better choices than corn oil, sunflower oil, and safflower oil, which all contain mostly Omega 6 essential fatty acids. Canola oil is the best choice for sautéing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.

Get Plenty of Fiber
Water-soluble fiber like the fiber found in oats and oatmeal will help to control your cholesterol. Fiber found in whole grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.

Add Soy
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.

How to Reduce your Risk Factors for Heart Disease with Dietary Changes

Choose Healthy Carbohydrates
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won’t help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.

Choose Healthy Proteins
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohdrates and fats.

While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about 2 to 3 ounces. Eat fish at least 3 times per week and eat plant proteins every day.

Use Healthy Cooking Methods
Sautéing and stir-frying with a little olive oil or canola oil are great methods, but don’t dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.

Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.

Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as 5 slices of bread. Read Balancing Proteins, Fats, and Carbohydrates to get a better idea of healthy portion sizes.

As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.

Drink Water

Water is often overlooked when we talk about nutrition and health. We need water so much that we could only live a few days with no water intake of any kind.

Where do we get water? We get some from the food we eat, maybe up to 20% of the water we need comes from food. The beverages we drink contain water too, just stay away from the sugar sweetened drinks that have a lot of calories and no nutrition. Of course, the best source of water is plain drinking water. Water has no calories, it's readily available, and water is cheap.

Water is often over-looked as a nutrient. It has been my experience that people who do not drink enough water often feel lethargic, have headaches, muscle aches and cramps. Many people do not know how much water they really need during a day. If you are getting enough water, your urine should be very light colored (almost clear) and you probably will be urinating more frequently than you are used to.

Although you can get some of your water need from the foods you eat, the best source for water is plain, fresh drinking water. Herbal (non-diuretic) teas, low-sugar soy beverages, rice beverages and milk are also good sources. Fruit juices are OK unless they have added sugar. Sugary soft drinks, canned or dry soups with high levels of sodium, caffeinated coffee or tea, and alcoholic beverages aren't as good.

There are some occasions when drinking too much water can be a problem:

* If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day.

* Don't drink all of the water you need per day in one sitting. Divide the amount you need and drink that amount throughout the day. This is especially important if you engage in lots of heavy exercise.

* Infants should be given just formula or breast milk unless your pediatrician tells you otherwise.

Recipe - Banana Bread

12 servings

Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium, one banana contains 450 mg, one-fifth of the adult daily requirement, and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead, which is much better for your heart, and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.

Ingredients:
3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans

Instructions:
1. Heat the oven to 350 degrees. Lightly oil a loaf pan.

2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Nutritional Information:
Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium

Recipe - Squash Pie

8 Servings

The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Squash is believed to have been eaten as long ago as 5,500 BC. The winter squash family boasts a bewildering number of varieties, from acorn to Hubbard, the most recognizable of which is probably the pumpkin. But despite great differences in shape, size and the external color of their hard skins, most can be treated the same in the kitchen, baked, pureed, or as a component of soups and stews. Perhaps best of all is the rich nutritional value they have in common. Beta carotene, potassium and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.

Ingredients:
1 recipe for Easy Pie Crust (two 9" crusts, available on My Optimum Health Plan)
1/2 cup raw cashew pieces
1 cup water
4 1/2 tablespoons cornstarch or arrowroot
6 cups cooked puréed winter squash (buttercup, banana, or Hubbard)
1/2 cup white sugar
1/2 cup light brown sugar, packed
4 tablespoons brandy
1 1/2 teaspoons cinnamon
3/4 teaspoon powdered ginger
1/2 teaspoon ground cloves
3/4 cup walnuts, chopped

Instructions:
1. Preheat oven to 400 degrees F.

2. In a blender, grind the cashew pieces until very fine. Add the water and blend on high speed for 2 minutes. Add the cornstarch or arrowroot powder and blend on low speed for 30 seconds.

3. In a large mixing bowl, combine the squash purée, sugars, brandy, and spices.

4. Add the cashew mixture to the squash and mix well.

5. Divide the pie filling equally between the two pie crusts. Top with the chopped walnuts. Bake the pies for 50-60 minutes until lightly browned, cracked, and well-set.

7. Remove the pies from the oven, cool, then refrigerate overnight to allow filling to firm up. Serve cool or at room temperature.

Nutritional Information:

Per serving:
200 calories
6 g total fat (1 g sat)
0 mg cholesterol
34 g carbohydrate
3 g protein
3 g fiber

Recipe - Stir Fried Bean Sprouts

4 servings

Mung beans are small dried green beans with yellow flesh. Like all beans, they're rich in protein, calcium, phosphorus and iron, but they're mainly grown for sprouting. Mung bean sprouts have long been a familiar ingredient in many Asian dishes. Traditional Chinese medicine maintains that mung beans have a "heat-clearing, toxin-resolving" effect that eases conditions such as diarrhea and painful swelling.

Ingredients:
1 pound fresh mung bean sprouts
1 tablespoon canola oil
3 scallions, split lengthwise and cut into 1-inch strips
1 tablespoon finely chopped fresh gingerroot
1/2 teaspoon light brown sugar
Salt to taste
Red pepper flakes, natural soy sauce or rice vinegar

Instructions:

1. Wash, drain and dry the bean sprouts in a kitchen towel or paper towels.

2. Heat the canola oil in a wok or skillet; add the scallions and ginger, and stir-fry over high heat for a few seconds. Then add the bean sprouts and stir-fry for 1 minute. Do not overcook; sprouts should remain crunchy but lose their raw bean taste.

3. Add the brown sugar and salt to taste. Mix well and serve. Add pinches of red pepper flakes or dashes of natural soy sauce and rice vinegar for additional flavor.

Nutritional Information:

Per serving:
70 calories
4 g total fat (0 g sat)
0 mg cholesterol
8 g carbohydrate
4 g protein
2 g fiber
250 mg sodium

Is Your Cookware Safe?

Here's a good tip from health experts, take a quick look at your cookware and be sure it's safe. Metals like aluminum and copper can get into foods once pans become worn from use, and while trace amounts of these minerals are good for you, too much can lead to memory problems, or worse! So examine your aluminum and copper pans for pitting, scratching, and other sign of wear. When in doubt, play it safe and replace them.

It's also a good idea to give your one-stick pans a look-over. While the slick surface is perfect for lower fat cooking, if the non-stick coating is starting to peel or flake, it's time to throw it out. Cast iron and stainless steel cookware are among the most durable, and experts say these metals pose no risk when scratched or worn, but do check handles and other parts to make sure they're firmly attached. Finally, inspect glass or pottery cooking and baking dishes for cracks and chips. Such crevices make the pans hard to clean, so you may want to replace them, too. Now you're not only cooking smart, you're cooking safe!

Recipe - Gingered Pumpkin Pudding

Makes 4 servings

Even though the sight, smell, and taste of pumpkins may seem oh-so-autumn, you don't have to wait until the leaves turn to enjoy this tasty recipe. Keep some canned pumpkin, an excellent source of vitamin A, on the shelf year-round to enjoy this treat in any season!

Ingredients:
1 cup canned pumpkin
3/4 cup whole milk
1 large egg, lightly beaten
1 tablespoon light brown sugar
3/4 teaspoon orange or lemon extract
1 teaspoon grated fresh ginger
1/4 teaspoon ground cinnamon
Pinch of salt
4 teaspoons whipped reduced-fat cream cheese

Instructions:
Preheat the oven to 350°F. Coat four 6-ounce custard cups with cooking spray; set on a sturdy baking sheet.

In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, cinnamon, and salt. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.

Serve warm or chilled, topped with a dollop of the cream cheese.

Cranberries For A Heart Healthy Holiday

With the holiday season just around the corner, cranberries will start to make their yearly appearance for the holidays. Their tangy flavor and bright red color make them a favorite this time of year (it's also when they're most plentiful, as their peak season runs from October to December).

But flavor and color aside, there's another reason to enjoy cranberries, they're incredibly nutritious and great for your health. You can even make them part of your diet year-round!

The Remarkable Antioxidant Power of Cranberries
Article contributed by Brian Williams

Studies have found that cranberries reduce the risk of heart disease. Most recently, a study presented at the annual congress of the International Union of Physiological Sciences in March/April 2005 found that pigs with atherosclerosis (a primary causes of heart disease) that received a daily dose of cranberry powder had restored blood vessel health.

Other studies have also found that people who drink cranberry juice have higher levels of good (HDL) cholesterol and may have improved blood vessel function.

Antioxidant Powerhouses

Cranberries are a rich source of antioxidants, according to the Cranberry Institute, a trade association for cranberry growers. In a study funded by the Institute it was found that Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Other studies also rank cranberries as leaders in phenolic compound content. These antioxidants may play a role in helping to prevent heart disease and certain cancers.

Cranberries Fight Cancer
Certain compounds in cranberries have been found to be toxic to many cancer tumor cell lines, including, Lung cancer, Cervical cancer, Prostate cancer, Breast cancer, Leukemia. One study, for instance, published in the June 2004 Journal of Nutrition, found that whole cranberries inhibit prostate, skin, lung and brain cancer cells. Experts believe a compound in the whole cranberry (not just the juice) is responsible for this effect.

Unique "Anti-Adhering" Properties
Whole cranberries can be used in place of other berries in muffins, breads, cereals and more.

Cranberries possess a unique ability to inhibit bacteria, including E. coli, from adhering to the urinary tract. This is why cranberry juice is often recommended to prevent urinary tract infections (UTIs). Cranberries also contain hippuric acid, which is antibacterial and helpful for warding off UTIs.

But cranberries' anti-adhering properties are helpful for much more than your urinary tract. A study published in the October 2004 issue of the Journal of Science, Food and Agriculture found that an antiviral compound in cranberries called proanthocyanidin A-1 inhibits the herpes virus from attaching to and penetrating the genitals.

Likewise, a compound in cranberries is known to keep Helicobacter pylori, the bacteria that causes most gastric ulcers, from adhering to the cells of the stomach lining.

Cranberries and Your Teeth
A study published in Critical Reviews in Food Science and Nutrition in 2002 found that compounds in cranberry juice are great for your oral health. They help to dissolve aggregates formed by many oral bacteria while decreasing the level of Streptococus mutans, the major cause of tooth decay.

Tasty Cranberry Recipes to Try During the Holidays
The best part about all of this is that cranberries are not, like some health foods, hard to swallow. In fact, they add a unique, tart flavor to all kinds of dishes, including these three recipes for everyone's holiday favorite: cranberry sauce. Enjoy!

Traditional Cranberry Sauce (No Sugar Added!)
Recipe from The World's Healthiest Foods

Ingredients:

* 1 12oz bag of fresh or frozen cranberries
* 1 cup fresh orange juice
* 1 tsp minced fresh ginger
* 1 tsp minced orange zest
* 1/4 tsp cinnamon
* 1/2 cup crushed pineapple
* 1/2 cup honey

Directions:
* Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
* Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
* Add crushed pineapple and honey. Remove from heat and cool.

Spicy Cranberry Sauce
Recipe from The Cranberry Lady

Ingredients:
* 1 1/2 cups water
* 1 orange (including juice and finely chopped rind)
* 2 cups sugar
* 1 piece stick cinnamon
* 4 cups fresh or frozen cranberries

Directions:
* Cook first 4 ingredients together for 5 minutes.
* Add cranberries. Cook until the berries stop popping.
* Cool without stirring.

Cranberry Chutney
Recipe from the Wisconsin State Cranberry Growers Association

Ingredients:
* 2 cups chopped Braeburn apple
* 2 cups whole cranberries
* 1/4 cup chopped onion
* 3/4 cup brown sugar
* 1/2 cup golden raisins
* 1/2 cup white vinegar
* 1/2 tsp. chopped garlic
* 1 medium red pepper chopped
* 1 Tbsp grated ginger root (or 1 tsp ground ginger)

Directions:

* Combine all in a non-aluminum kettle.
* Simmer until all fruits and vegetables are tender, about 20-30 minutes.
* Stir often to prevent scorching.

Why dried fruits higher in sugar content

Sometimes sugar is added to dried fruits like cranberries because they are so tart, very few people would eat them. Dried fruits may have more calories and sugar because they are missing the water that would take up less space. For example, 1 cup of grapes has about 60 calories, but a cup of raisins has over 400 calories. This doesn't happen because the raisin company added sugar, it happened because without the water, the raisins take up a lot less space. You can fit more raisins into one cup. That doesn't mean each raisin has more calories and fruit-sugar than grapes, in fact each grape has the same number of calories and the same amount of natural fruit-sugar as each raisin.

Mariani has some dried fruits without sugar. Make sure to read labels before you buy the dried fruits.

Recipe - Potato Pancakes

8 pancakes

I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.

Ingredients:
3 large Idaho or Yukon potatoes (about 2 pounds)
1 large sweet onion
1 cup matzo meal, medium grain
1 egg
1 teaspoon salt, or more to taste
1/4 cup olive oil

GARNISH:
Low-fat sour cream
Fresh applesauce

Instructions:
1. Peel and grate the potatoes and onion by hand or in a food processor and put them in a large bowl. (If you grate the potatoes ahead of time, make sure to soak them in water to keep them from turning color, then drain and squeeze when ready to use.)

2. Add the matzo meal and the egg. Sprinkle in the salt and blend everything together until the onions and potatoes are coated with the egg and matzo meal. Let stand for 5 minutes.

3. With clean hands, roll a ball of dough just big enough to fit into the palm of your hand, and flatten it out with your palms to make a round cake. Repeat the process until you have used up all the batter.

4. Set a medium saucepan over medium-high heat with 1 tablespoon of olive oil. Lay 4 pancakes in the hot oil and cook for 1 minute on each side, until they turn golden brown. Transfer the pancakes to a paper towel to soak up any excess oil. Repeat, adding more olive oil to the pan, until all pancakes are cooked. Serve with sour cream and a side of fresh applesauce.

Nutritional Information:

Per serving:
246 calories
8 g total fat (1 g sat)
27 mg cholesterol
39 g carbohydrate
5 g protein
3 g fiber

Recipe - Creamy Tomato Soup

3 servings

Ingredients:
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups)
8 sun-dried tomatoes, soaked
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped

Instructions:

1. In a large pot, sauté the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils.

2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking.

3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper.

4. Serve in bowls with the chopped green herbs as garnish.

Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy.

Nutritional Information:

Per serving:
196 calories
8 g total fat (1 g sat)
0 mg cholesterol
30 g carbohydrate
7 g protein
8 g fiber
250 mg sodium

Recipe - Blueberry Pie

8 servings

Blueberries have been touted as the food with the most antioxidant potential. Their power comes from their anthocyanins, which give them their color, and loads of vitamin C. This delightful pie is loaded with these dark-blue gems. The cooked and cooled filling is poured into a 9-inch baked pie crust.

Ingredients:
1 1/2 pounds fresh or frozen blueberries
1/2 cup light brown sugar
Juice of 1/2 fresh lemon
1 tsp cinnamon
2 tbsp cornstarch or arrowroot powder
2 tbsp cold water
1 baked Easy Pie Crust (see

Instructions:
1. Heat the blueberries in a saucepan over medium heat until they begin to boil. Simmer gently for 10 minutes.

2. Add the sugar, lemon juice, and cinnamon, and cook for another 2 minutes.

3. Mix the cornstarch or arrowroot well with the water, and pour mixture into the simmering blueberries while stirring. Cook, stirring, until mixture becomes clear and thick. Continue to cook for 1 minute. Remove from heat and cool.

4. Spoon mixture into pie crust and refrigerate for at least 2 hours before serving.

Nutritional Information:

Per serving:
163 calories
2 g total fat (0 g sat)
0 mg cholesterol
36 g carbohydrate
2 g protein
3 g fiber

Herbal Remedys for colds

Some do not believe in over-the-counter drugs remedies for the aiding in the fight against the common cold, unless the symptoms are so severe that it may suggest something much deeper than that of just a cold or light flu symptoms. For anything more than the common condition, you should seek a doctor's advice or care. Many have over the years devised their own way of attacking the nagging cough and sniffles that come with that dreaded condition.

Many suggested remedies can be researched and found in most self-care or herbal remedy books available today. It is not hard to find any information that you may be seeking in reference to herbal or natural care these days.

Natural care began the earliest recorded time and before. Since we did not have drugs in the ancient times we had to rely on other methods for our self proclaimed cures. Everything had already been supplied for us just by looking out our back doors and turning to nature.

Below I will list several examples that have been tried and weeded through to include only the best ones that are most effective. It is our hope that you will have great success with these wonderful weapons against the everyday common cold. Colds are caused by any one of about 20 different viruses. Continuing on, the following paragraphs are some of the many ways that people choose to fight the common cold.

Herbal Therapy

Garlic can help prevent colds and help reduce symptoms because it contains a potent antibiotic called allicin, which is released when cloves of garlic are chopped, crushed or chewed. You can add raw garlic to foods as a preventive measure, or you can buy garlic supplements, which are available in most health food stores. The best supplement form is "enteric-coated capsules". They are easier for the body to absorb. Please follow label directions for dosage. 300 milligrams daily is the norm for as long as symptoms persist. It has also been found that if you will boil a couple of very strong white onions and cover your head, as you would with a vaporizer, you will find good relief from nasal stuffiness. You may also purchase these capsules in an odorless and tasteless form for those of you that have an intolerance to garlic.

Juice Therapy

"Fresh" pineapple juice is wonderful for colds! It's less allergenic than citrus and less acidic in the stomach, it won't upset it and cause that burning feeling that you can get with orange juice, and it actually contains more vitamin C. It also breaks down mucus better. To treat a cold, drink four to eight ounces of juice at least four times a day. You can dilute the pineapple juice with the same amount of water.

Food Therapy

Grapefruit is a great food for fighting a cold. One reason is it is high in vitamin C. A lesser-known reason is that grapefruit helps detoxify the liver. Your liver is the front line to the immune system and when the immunity is impaired, you need something that is alkaline and not acidic to detoxify it. All citrus fruits become alkaline when metabolized in the body, but oranges and other citrus fruits are too sweet to promote proper liver drainage, so you get much better detoxification from grapefruit. By eating one or more grapefruit and their white bitter pulp each day, you will help prevent colds and build an immunity. Grapefruit is also known as a wonder drug for breaking down fatty tissue and helping you in weight loss.

Aromatherapy

At first sign of a cold, if you have one, turn on your aromatic diffuser. Scenting a room with the right scents can relieve the symptoms of a cold. Great ones to use are exotic essences such as ravensare and niaouli for their natural anti-infectious and antiviral properties. Because these oils have strong, slightly medicinal smells, you could blend them with a sweeter-smelling oil such as rosewood, lemon, fir, cherry, coconut, blackberry, eucalyptus, or pine. All if these have an antiseptic effect. The most important thing is to start using aromatics as soon as you start feeling weak and run-down.

Recipe - Black Bean Soup

8 Servings

Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as "turtle beans," are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called "cooking" wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe.

Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)

Instructions:
1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.

2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.

3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.

4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.

5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.

6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium

More Vegetarian Protein Sources

There is a popular misconception that meat is the only real source of protein, and thus that a vegetarian diet is inherently unhealthy due to a lack of protein. It is impossible to stress how untrue this is.

First of all, the Recommended Daily Allowance of protein is not as high as one might think, and many people, vegetarian or not, eat more protein than their bodies actually need. The approximate RDA of protein is only 47 grams for women and 54 grams for men.

Secondly, there are many protein-rich vegetarian and vegan foods. The only problem is that vegetable sources of protein, with the exception of soybeans, are not complete proteins, so you need to eat more than one in order to get the complete protein.

Vegan sources of protein

* Cereals and grains - wheat, rye, corn, rice, pasta...
* Leafy green vegetables, including spinach
* Legumes - beans, lentils, peas, peanuts
* Nuts - almonds, walnuts, cashews...
* Seaweed - kelp, spirulina...
* Seeds - sesame, sunflower...
* Soy products - tofu, tempeh, soy milk...
* Vegetables - Brussel sprouts, potatoes, yuca

Ovo-lacto sources of protein

* Eggs
* Cheese
* Milk
* Yogurt

As long as vegetarians (and everyone else, for that matter) eat a wide variety of foods, they will easily manage to eat enough protein, not to mention other nutrients.

If you want to be absolutely certain that you are getting enough protein, you should eat food combinations which form a complete protein, such as:

* Legumes + seeds
* Legumes + nuts
* Legumes + dairy
* Grains + legumes
* Grains + dairy

Chances are you already eat complete proteins without even trying. Here are some tasty and healthy complete protein combinations:

* Beans on toast
* Cereal/muesli with milk
* Corn and beans
* Granola with yogurt
* Hummus and pita bread
* Nut butter with milk or whole grain bread
* Pasta with beans
* Pasta with cheese (e.g., lasagne, macaroni and cheese)
* Rice and beans, peas, or lentils
* Rice with milk (rice pudding)
* Split pea soup with whole grain or seeded crackers or bread
* Tortillas with refried beans
* Veggie burgers on bread

Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several hours after the other and still benefit from the complete protein.

As you can see, there are plenty of vegetarian sources of protein.