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