Health

Carrot Gratin With Béchamel

A reader recently requested more recipes for carrots and other orange vegetables like squash. Squash will have to wait until the fall, but there are lots of carrots in farmers’ markets right now. This recipe is so simple and so good — I simmer the carrots, stir some of the cooking water into the béchamel, nap the carrots with the béchamel and bake until bubbly.

Recipes for Health: Rice

I keep many different types of rice on my pantry shelves: lots of basmati (both white and brown), medium-grain brown rice, red rice from Bhutan and Chinese black "forbidden" rice, which is really purple. Dig deeper into the back shelves, and you'll find starchy Spanish rice, Italian arborio rice (for risotto) and jasmine rice from Thailand.

Rice has a long storage life - indeed, in some cultures older rice, such as basmati, is prized. But like flour, rice will attract grain moths if left sitting around for too long, and I like to get to it before they do.

Rice is a thoroughly sustaining food. According to Jeffrey Alford and Naomi Duguid in "Seductions of Rice," a beautiful, well researched survey of rice traditions around the world , "Rice has the highest protein digestibility and energy digestibility among all the staple foods." In most rice-consuming cultures, rice is supplemented with vegetables and legumes, small amounts of meat and fish, and oil.

I don't share the current national aversion to white rice. True, nutritionists prefer brown rice because the high fiber content slows down the carbohydrate absorption rate. But you can get the same benefit by combining rice with high-fiber vegetables and legumes.

Mr. Alford and Ms. Duguid make another interesting point about the nutritional quality of brown rice:

"It is true that brown rice has more calcium and iron as well as higher protein levels and significantly more of the B vitamins [and] more fiber than white rice. But brown rice is less digestible than white . . . rice. The aleurone layer and embryo, still present in brown rice, contain phytate phosphorus, which seems to interfere with the absorption of calcium, zinc, and iron."

Bottom line: if you prefer white rice, just make sure you're also eating lots of vegetables or beans with it. (From The New York Times)

Recipes for Health: Herbs

Apart from pesto, we rarely think of fresh herbs as the focus of a dish. We look to them to add a burst of flavor, nothing more. But years ago in a Paris restaurant called Arpège, I was served herb-topped crostini as an appetizer, and its vibrant, anise-y flavors of fresh tarragon and chervil changed my view.

So why not make a whole salad out of herbs and forget the lettuce? This is not a new concept in the Middle East. If you've ever eaten authentic tabbouleh in a Lebanese restaurant, you know it's essentially a parsley salad, bulked out and given a little texture and substance with chopped tomatoes and a small amount of fine bulgur. Herbs such as parsley, dill and mint are used by the cupful in many Greek vegetable dishes, as well.

The deep green of fresh herbs signals their rich nutrient content. Parsley, for example, is an excellent source of vitamin A, vitamin C and vitamin K, and a good source of iron and folate. Basil is an excellent source of vitamin K, a very good source of iron, calcium and vitamin A. Many herbs also contain beneficial flavonoids and volatile oils (the elements that give them their unique flavors). (From The New York Times)

Recipes for Health: Lentils

If you have lentils, you have dinner. This high-fiber, protein-rich legume cooks in 20 to 40 minutes, depending on the dish, and requires no soaking. Lentils are the basis for many starters and salads, soups and stews, side dishes and Middle Eastern pastas. The distinctive flavor has been adapted to a variety of classic cuisines, from France to the Mediterranean, from India to Mexico and North America.
The usual supermarket offerings are brown lentils, but there are other varieties and they’re all worth looking out for. Chefs prefer the pricier small black “beluga” lentils (in their raw state they glisten like caviar, but the resemblance stops there) and the firm green Le Puy lentils from France, because when cooked both types stay intact and maintain a firmer texture. But the flavors of all three are similar enough to make them interchangeable in this week’s recipes.
Red lentils, available in Indian and Mediterranean markets, have a different taste, more akin to dried favas or split peas, and a very different texture when cooked, so do not attempt to substitute these for the brown, black or green varieties.
One fact worth noting: unlike other beans, lentils do not contain sulfur, the gas-producing element in legumes. And in addition to being an excellent source of soluble fiber and a good source of protein, manganese, iron, phosphorous, copper, vitamin B1 and potassium, lentils are an excellent source of molybdenum, a mineral important in the metabolism of fats, carbohydrates and iron. (From The New York Times)

Recipes for Health: Polenta

For those who have sworn off mashed potatoes because of the carbohydrates and fats, and for those who cannot eat wheat and so have said good-bye to pasta, polenta may be just the thing.

Polenta is a delicious gruel, an elegant mush made by cooking cornmeal (or occasionally semolina or buckwheat) in salted water. From humble origins, polenta now appears on the fanciest restaurant menus, usually served as an accompaniment to meat and fish. But in my house it's often the main event. I serve it hot and runny from the pot, or else sliced, grilled, pan-seared or gratinéed. And polenta can be topped with any number of sauces or vegetable ragouts.

Polenta is an excellent source of iron, magnesium, phosphorus, zinc and vitamin B6. You can find it in different grinds, coarse or fine, and this will dictate the softness of the finished dish - the more finely ground, the softer and creamier your polenta will be. I've used plain stone-ground cornmeal, which is more floury than traditional polenta, and I like the soft, creamy polenta that it yields, like loose mashed potatoes. The brand I use most often is a wonderful product called Golden Pheasant polenta, easy to find and reasonably priced. My basic recipes for baked and microwave polenta are adapted from those on the back of the package. (From The New York Times)

Recipes for Health: Quinoa

Quinoa (pronounced keh-NO-ah or, sometimes, KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain. Quinoa is as versatile as rice but it has a protein content that is superior to that of most grains, because it contains all the essential amino acids. In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.

Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case. Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them. (From The New York Times)

Recipes for Health: Shell Beans

Many cooks find working with fresh shell beans, so smooth and cool in your hands, to be unexpectedly satisfying. The pods may be tough, but the beans inside are tender and ready to cook, and they need not be skinned after removal from the pods. Once shelled, fresh beans require just 40 to 45 minutes of simmering. And in terms of nutrition, they have everything dried beans have to offer: lots of protein and fiber, calcium, iron, folic acid and potassium.

At my local farmers' market, I've found large scarlet runner beans (they really are more purple than red, and some farmers call them purple runners); mottled pink-and-white cranberry beans (also known as borlotti, they come in the most beautiful pink pods); creamy, pale yellow cannelinis; and similar bean with pink markings called yellow Indian woman beans. Many are heirloom varieties and each is a little different, but they all have creamy textures and a wonderful fresh flavor. (From The New York Times)

Recipes for Health: Tofu

Though you might not know it from reading the labels at your local market, the health benefits of soy are the subject of some controversy. Numerous studies examining the links between soy consumption and such ailments as heart disease and cancer have produced contradictory results, according to Marion Nestle, a professor of nutrition at New York University and the author of "What to Eat," while the science behind many of the studies has been less than compelling.

Still, my favorite soy food, tofu, has a lot to recommend it, wonder food or not. Light and easily digestible, tofu is a fine source of protein, magnesium, iron, calcium, omega-3 fatty acids, selenium and copper. This delicate white curd (made from soy milk, in much the way ricotta cheese is made from dairy milk) is a longtime staple of Asian diets. I like the texture, particularly of firm tofu, and the way it absorbs flavors.

For the most part, I use traditional Asian seasonings - ginger and garlic, soy sauce and chile - and stir-fry it. But I love doing novel things with tofu, too, including the marinated grilled tofu below. Later in the week, I'll be scrambling tofu with Mexican ingredients and filling a taco with it. My son and I often eat a simple tofu sandwich on whole grain bread for lunch - the bread spread with mustard, the firm tofu sprinkled with soy sauce and topped with sliced avocado.

Seek out organic tofu. These days, most soybeans are genetically modified, but those varieties generally are not used to make organic tofu. (From The New York Times)

Recipes for Health: Chard

I don’t associate Swiss chard with Switzerland. Instead, I associate this healthy, heart green with cuisines from the Mediterranean, where it is eaten widely. It’s coming into my farmers’ markets now and will be widely available until next spring. Of all the greens I cook with, chard is the most versatile; it’s sturdier than spinach, yet has a more delicate flavor than other sturdy greens like kale or turnip greens.

Chard comes in different colors; the leaves are always dark green, but red chard has red stalks and yellow chard has yellow ones. No matter what color they are, chard stalks are edible and add texture and flavor to the dishes they’re cooked into. But the real source of nutrients is the greens – and chard is a nutritional powerhouse, a superb source of calcium and potassium, vitamin C, vitamin A and beta-carotene, as well as two carotenoids (lutein and zeaxanthin), which some studies have indicated can help protect the eyes against vision problems such as macular degeneration and cataracts. (From The New York Times)

Recipes for Health: Sweet Potatoes

Most of us begin thinking about sweet potatoes around Thanksgiving and stop buying them soon afterwards. But this nutritious vegetable is quite versatile and makes a great puree, soup or soufflé; “croutons” made with it are wonderful in salads, providing a lovely contrast to savory lettuces, salty cheeses and pungent dressings. When baked ahead of time and kept in the refrigerator, sweet potatoes become sweeter by the day and make a great lunch, hot or cold, and a great snack for children.

Of the deep orange sweet potatoes, my favorites are garnets, which have dark red skin with orange flesh, and jewels, with orange skin with deep orange flesh. Both of these types have moist, sweet flesh that oozes syrup as they bake. Yet sweet as they are, sweet potatoes are a relatively low-calorie food, with approximately 105 calories in a 3 1/2 ounce serving. They’re high in fiber and an excellent source of vitamin A in the form of beta-carotene. They’re also high in vitamin C and manganese, and a good source of copper, vitamin B6, potassium, and iron. (From The New York Times)

Recipes for Health: Seafood

What to do about seafood?

Nutritionists say we should eat more, that many types of fish are nutritious and contain fats that seem to protect the heart. Yet some species have been found to contain high levels of environmental contaminants like PCBs and mercury, particularly hazardous to pregnant women, while other types are decimated by overfishing or farmed in environmentally damaging ways.

For those of us who live in the kitchen, this can make for tough choices. The Environmental Defense Fund, an advocacy group, tries to make them a bit easier with guides to seafood and sushi, both downloadable from the organization's Web site, as well as a table that organizes fish and shellfish by how often the organization feels they can be safely eaten.

The scientific dispute over what's safe and what's not has raged for many years, but I was heartened to see that even a watchdog group like the Environmental Defense Fund can find a range of fish and shellfish make for safe and sustainable choices. I know from experience that many of them can make for fine meals; I'll be offering a few examples this week.

As for the best ways to cook fish, there are many. I tend to go for methods that don't leave a lingering smell in my kitchen, such as roasting in a covered baking dish or in individual foil packets, poaching in a stew, or slow-steaming in the oven. I steam mollusks like mussels and clams in wine in a wide pan or a pot, and serve them with the broth. On warm nights, I love to grill fish outdoors.

Sometimes I serve fish simply, with fresh herbs, lemon and its own cooking juices. But I also like to combine robust fish with gutsy tomato-based Mediterranean sauces, or with some of the nut-based sauces I described a few weeks ago. (From The New York Times)

Recipes for Health: Poached Chicken

If you have seen Robert Kenner's excellent and disturbing movie, "Food Inc.," then you may already have crossed chicken off your list of acceptable foods. Or, like me, you may have resolved to seek out chicken that has been raised in a humane way, not mass-produced and industrially processed like most supermarket poultry.

Even the free-range, organic chicken that I buy locally weighs more than chicken I used to purchase when I started cooking. My first cookbook recipes would routinely call for a 3 1/2-pound chicken. I can't remember the last time I found one that small at a supermarket. Though I know that my chicken has not been raised in a windowless shed and presumably has not been bred to have such large breasts that she can't walk, the package of boneless, skinless chicken breasts that I buy still contains about 1.3 pounds of meat.

I make that meat stretch. Rather than putting cooked chicken breasts at the center of my plate, I poach them, shred them, and combine them with vegetables in soups, salads, tacos and other dishes. After shredding, poached chicken breasts make a low-fat, high protein staple with endless possibilities. (From The New York Times)

Recipes for Health: Black Beans

Many of my vegetarian dishes were inspired by the savory, brothy black beans I lived on one summer in Oaxaca, Mexico. Today, when I yearn for Mexican food, I know I am really pining for black beans. If you've spent time in Central and Southern Mexico, in Guatemala or in Brazil, you know how wonderful a bowl of black beans can be if properly cooked.

Beans are nature's health food. They have an exceptionally high fiber content, and they're a fine source of protein, as well as calcium, iron, folic acid and potassium. Black beans stand out because in that shiny black coating, there are at least eight different flavonoids, which are antioxidants. Called anthocyanins, they're found in red grapes and red wine, red cabbage and other dark red fruits and vegetables. Black beans also contain small amounts of omega-3 fats, three times as much as other legumes provide.

Any successful dish made with black beans begins with a great pot of beans, sufficiently seasoned and slowly simmered with lots of onion and garlic until the beans are soft pillows suspended in a thick, inky, savory broth. There's no comparison between that pot of black beans and the black beans that come in a can. Canned beans lack both flavor and nutrients. (From The New York Times)

Recipes for Health: Bagged Spinach

Not every leafy green winter vegetable has to be from the Brassica family. Spinach is available year-round, and those ubiquitous bags of baby spinach have transformed this nutrient-dense vegetable into a convenience food. I used to spend hours stemming and washing spinach, and after all that work, it was so disheartening to get so little cooked spinach out of a 12-ounce bunch. Recently I bought both a bunch and a bag, and after stemming all of the spinach in an 11-ounce bunch I weighed it: 6 ounces, exactly what you get in a bag of baby spinach, which requires no stemming and just a quick rinse.

There are, to be sure, environmental and economical concerns with baby spinach in a bag. If you are reluctant to use bagged spinach, know that you can substitute an 11- or 12-ounce bunch for the 6-ounce bags called for in this week's recipes. Make sure you stem and wash the bunch thoroughly in at least two changes of water.

However you buy spinach, it's one of the most nutritious vegetables you can eat and considerably more delicate than other leafy greens. Because of this, it's easy to overcook, which makes it drab and unappealing. Spinach is filled with flavonoids, which may have antioxidant properties, and its plentiful vitamin K (1,000 percent of the daily recommended value in 1 cup of cooked spinach) contributes to bone health. The list of nutrients that come in large quantities in a serving of spinach is a long one, including iron, vitamins A and C, manganese, folate, magnesium, calcium, potassium, vitamins B2 and B6, tryptophan and dietary fiber. All this, with no prep time and 10 to 20 seconds of cooking, is hard to beat. (From The New York Times)

Recipes for Health: Avocado

When I lived in France, in the ‘80s and early ‘90s, I hardly ever ate avocados. Those sold in the markets were smooth, thin-skinned varieties grown mostly in Israel. They were watery, not as creamy or nutty-tasting as Haas avocados, the dark, pebbly-skinned variety that we get in California. Plus, it was a time of fat phobia. Any fat was a bad fat, and avocados are rich in fat.

But the fats in avocados, like those in olives and nuts, are for the most part healthy monounsaturated fats - particularly oleic acid, the primary fat in olive oil. "Poor man's butter," they used to call avocados when my father was a child. (Now they would more aptly be described as "rich man's butter.") When I moved to California and once again could lay hands on Haas avocados, I began to eat them just about every day, especially in spring and summer, when they are at their best.

In addition to their high oleic acid content, avocados are a good source of dietary fiber and vitamin K, vitamin C and vitamin B6, as well as folate, copper and potassium (half of a medium avocado has more potassium than a banana). Studies have suggested that the fats in avocados may speed the absorption of carotenoids in other vegetables, another good reason to include them in salads and salsas. (From The New York Times)

Recipes for Health: Apricots

Apricots and cherries are the first of the stone fruits to arrive in the farmers' markets -- right about now, in most parts of the country. Like peaches and plums, apricots are best if they're locally grown. If they've been shipped over long distances, then they were picked green, and so the texture is likely to be soft and mealy, with very little flavor.

But a truly ripe apricot is something else altogether; there is nothing quite like its intensity, its tart edge and almond-y overtones. An apricot is a low-calorie package, too - only 17 calories in a 1.2-ounce piece of fruit. It's high in fiber (like most fruit) and a great source of vitamins A and C, as well as beta-carotene, potassium and tryptophan.

Apricots contain a carotenoid called beta-cryptoxanthin that appears to be a strong antioxidant. Some experts believe it may help reduce the risk of certain cancers and arthritis. (From The New York Times)

Recipes for Health: Yogurt

There has been considerable controversy this year over whether certain brands of bacteria-laden yogurt really help aid digestive health, but don’t let the hullabaloo sour you on yogurt. It’s a bona fide superfood, and live bacterial cultures are what make it unique.

If they survive the pasteurization process, you should find the bacteria -- usually Lactobacilli and Bifidobacteria -- listed on the container among the ingredients, right after milk. Both types have long reputations as probiotics, bacteria that are beneficial to the intestinal tract and immune system. Beyond that, yogurt is a terrific source of protein and calcium. Many people who are otherwise lactose-intolerant can digest it.

Still, health isn’t the reason that yogurt is a staple of cuisines in the Caucasus, Balkans, Mediterranean and India. Yogurt is wonderful to cook with, much more than a breakfast food, and this week’s recipes will showcase a variety of dishes made with it.

Look for plain, minimally processed brands with no added gums, stabilizers or sweeteners. I prefer low-fat to nonfat, which can be watery and sour, and may contain fewer fat-soluble vitamins. (From The New York Times)

Recipes for Health: Winter Squash

Like other orange vegetables, winter squash is an excellent source of vitamin A, in the form of beta carotene, which has powerful antioxidant and anti-inflammatory properties. It’s also a very good source of vitamin C, potassium, dietary fiber and manganese, and a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin and pantothenic acid.

Winter squashes like kabocha, the green pumpkin-shaped squashes that are now widely available in farmers’ markets, can be a bit daunting to work with. They’re so thick and hard that you may wonder where to begin. I usually roast these rough- and thick-skinned squashes before I try to tackle peeling them: cut them in half or quarters, scrape away the seeds and fibrous membranes, put them on an oiled, foil-lined baking sheet, then roast at 425ºF until they are soft enough to pierce with the tip of a knife. Then you can peel them easily and proceed with a given recipe. Butternut squashes, though equally hard, have a smooth skin that you can peel away with a vegetable peeler (cut them in half first to make the task easier). (From The New York Times)

Recipes for Health: Couscous

Because it's convenient and goes well with everything, couscous is a staple that I always keep on hand. Some foodies consider this grain product to be a type of pasta, but the similarity is only superficial - couscous is made of crushed durum wheat semolina, not the ground type used for pasta. That couscous is less refined is good news for health-conscious cooks; better yet, whole wheat couscous now appears on many grocery store shelves. It has even more fiber than the regular variety and respectable amounts of such nutrients as manganese, tryptophan and magnesium.

Couscous is meant to be served with brothy stews, which makes it a great vehicle for all sorts of seasonal vegetables and beans. I particularly like spicy, hearty Tunisian-style couscous. In the traditional dishes, a small amount of mutton or lamb might be used for flavor. But I find the spicing and the aromatics sufficiently robust even without meat, and the legumes supply all the necessary protein.

Unlike pasta, couscous should never be boiled (pay no attention to the instructions on most boxes), just reconstituted and steamed. The couscous dishes I'll be presenting this week make perfect winter dinner party fare; the vegetable and bean dishes will be particularly welcome if there are vegans at your table. (From The New York Times)

Recipes for Health: Unusual Greens

At the farmers' market in Santa Monica, Calif., near where I live, there's a stall selling a host of unusual greens and herbs, among them purslane, dandelion greens and two types of amaranth (one with red leaves, the other with green leaves and red veins). I was delighted to come across them: I've been hard pressed to find these neglected greens in American markets, despite the fact that they're nutritious, versatile and popular in many of the world's cuisines. With thick stems and succulent leaves, purslane, for example, is used in lemony salads in Greece, and in stews and soups in Mexico; it is even stir-fried in dishes served in parts of Asia.

Purslane also has more omega-3 fatty acids than any other leafy vegetable, and it's high in calcium, potassium and vitamin A. Dandelion greens, which the French love in salads, have an impressive amount of vitamin A, as well as calcium, potassium and vitamin K.

One of the things I like best about these greens is that they're good cooked or uncooked. The leaves of dandelions and amaranth are quite tough, so if they are to be used in a salad, they should be cut in very thin ribbons, or chiffonade. Cooking diminishes their bitterness and gives endives a velvety texture that I love. (From The New York Times)

Recipes for Health: Tomatoes

It's been a bit more than a year since I began writing this online column, and where seasonal produce is concerned, we've come full circle. I began last summer with five recipes for tomatoes, which had been in the news at that time because they were suspected culprits in a salmonella outbreak. (It turned out to be caused not by tomatoes but fresh chiles.)

This year it's easier to focus on the positives. Lycopene, a carotenoid pigment found in tomatoes and other red fruits and vegetables, is thought to have potent antioxidant properties. The European Commission is backing a five-year research project called Lycocard, a research consortium studying the role of lycopene in the prevention of cardiovascular disease, cancer and osteoporosis, diseases that may result in part from oxidative stress.

There's also good news coming from my garden, where I've got a bumper crop of tomatoes just ripening. This week I harvested enough San Marzanos and Romas to make my first Fresh Tomato Sauce of the season. Now summer is really here. (From The New York Times)

Recipes for Health: Beets

It’s easy to love fresh beets, and not just for their nutritional advantages. Beets have an earthy, hard-to-define flavor like no other vegetable’s, one reason they so often appear on high-end restaurant menus. But they're perfect at home, too, and so this week we'll be offering some simple ways to prepare them.

Beets are available year-round, but the best time to buy them is June through October, when they are at their most tender. Look for unblemished bulbs with sturdy, unwilted greens. In addition to the usual red variety, you may find beautiful golden beets, and pink-and-white striated Chioggia beets. Unless a red color is important to the dish, either type can be used interchangeably with red beets. (From The New York Times)

Recipes for Health: Gluten-Free Pasta

My sister and a number of my friends are sensitive to gluten, a protein in wheat and other grains, and for them that has meant living without pasta. Now, though, there are a number of gluten-free pastas on the market. I’ve been experimenting with a few of them, including rice sticks — Asian rice noodles that have been sitting in my pantry for years, it seems, yet never deteriorate.

My conclusion: If you are among the legions concerned about dietary gluten, these noodles may have a place in your future. The main trick to using gluten-free pasta is to follow the cooking directions to the letter. If you cook the pasta for too long, it falls apart. If you fail to cook it long enough, it becomes rubbery. Here are some types that I’ve had success with:

Andean Dream quinoa pasta: Available at Whole Foods, this pasta is made from a mixture of organic rice flour and organic quinoa flour from royal quinoa, a variety grown in Bolivia that is exceptionally high in protein. The spaghetti takes a good 15 minutes to cook, but the macaroni only takes six to seven minutes. It makes a good choice for dishes like pasta e fagiole (recipe below), because it won’t become soggy.

Brown rice pasta: I use the house brand from my local Trader Joe’s, but it’s no different from other brands. The brown rice fusilli takes about nine minutes to cook and resembles regular pasta in feel and flavor.

Papadini pasta: Available online at Eatitworld.com, this pasta is made from flours ground from urad legumes, such as green lentils and mung beans. The fettuccine-like noodles cook in two minutes and have a vegetal flavor that lends itself to Malaysian noodle dishes and goes well with simple tomato sauce.

Rice noodles: Also known as rice sticks, these glassy rice flour noodles are delicate and versatile. Available in Asian grocery stores, they require a 20-minute soak in warm water to reconstitute, then one to one and one-half minutes of cooking in boiling water. (From The New York Times)

Recipes for Health: Artichokes

Whenever I find bitterness in a vegetable, I suspect that there are beneficial ingredients hidden within. Artichokes, for instance - although they aren't overly bitter, the flavor has a definite edge. No surprise, then, to learn that they are a rich source of silymarin, an antioxidant thought to be the active ingredient in milk thistle, traditionally used in many cultures to treat liver, gallbladder and digestive disorders. Artichokes also are a good source of magnesium, potassium and fiber, and they contain folate and the carotenoids lutein and zeaxanthin, good for our eyes.

Best of all, artichokes are wonderful to eat and very low in calories. Yes, they require a little work - but it's time well spent. Good news for those of you short on time: I'll be using frozen artichoke hearts in some of this week's recipes. (From The New York Times)

Recipes for Health: Garlic

According to a Provençal saying, “Garlic soup is a life saver.” This simple broth, made by simmering crushed garlic cloves in water with sage or other herbs, is recommended as a cure for ailments as varied as hangovers, stomach ailments and colds.

Garlic has been known for its therapeutic benefits since ancient times. Studies have linked it to lower cholesterol, serum triglyceride levels and blood pressure. Sulfur-containing compounds including allicin, which give garlic its pungency, along with high levels of vitamin C, vitamin B6, manganese and selenium seem to be responsible for garlic’s beneficial cardiovascular effects. Allicin helps to prevent platelets in the blood from sticking together and is also a powerful antibacterial and antiviral agent that may be useful in weight control. (From The New York Times)

Recipes for Health: Fish

Nutritionists are increasingly enthusiastic about the benefits of omega-3 fatty acids, present in fatty, cold water fish such as tuna, mackerel and salmon, as well as in some nuts and vegetable oils. The benefits of regularly eating these foods include lower triglyceride levels and a reduced risk of coronary artery disease, studies have found. Experts are also researching a possible role for omega-3s in boosting the immune system and protecting against hypertension, depression and other ailments.

As the findings continue to roll in, many nutritionists now recommend that we eat fish twice a week. This can be difficult if you have no good source of quality seafood or find it too expensive. But the good news is that omega-3s are present in some types of canned fish. Sardines packed in olive oil, for instance, are delicious if you know what to do with them. Tuna is another great source of omega-3s; just make sure to seek out canned light tuna, which is made with skipjack, a smaller species that is not at risk of extinction. Skipjack contains approximately one-third the mercury levels of the albacore used in other canned tuna.

When shopping for fresh tuna, however, albacore from the United States and Canada is the best choice as far as the environment is concerned. North American albacore can be eaten safely by adults and children ages 6 and over more than four times per month, according to the Environmental Defense Fund. Pregnant women and children under the age of 6 should limit their intake to three servings per month. (From The New York Times)

Recipes for Health: Eggs

A vegetable omelet is one of the most satisfying meals I can think of, particularly when you’re dining alone or with just one other person. Yet though they’re incredibly easy to make and the ingredients are usually at hand, many of us hardly ever think of having omelets for dinner. Perhaps that’s because eggs have gotten such a bad rap: they do contain dietary cholesterol. But scientific research has made it abundantly clear that saturated fat -- mostly from full-fat dairy products and red meat -- is really the villain behind our own rising blood cholesterol levels. And eggs have their nutritional virtues. High in protein and low in calories, they’re are a good source of vitamins B12 and E, riboflavin, folate and iron.

Restaurants often use three eggs to make an omelet, which is excessive. (Would you eat three boiled or poached eggs at a sitting?) Limit yourself to two, rolled or flat (frittatas), and use olive oil instead of butter. Fill them with vegetables of almost any kind, and you’ve got a delicious, surprisingly healthy meal. (From The New York Times)

Recipes for Health: Peppers

At any time of the year, you can find red, yellow, orange, green, and even purple peppers at the supermarket. But, in fact, peppers are a seasonal vegetable, and when freshly picked they are sweeter and more intense than any hothouse variety. The skin is thinner, and the flavors are vivid. Eat the real ones often enough, and you may never return to the bland, expensive ones from the grocery store.

Peppers are very low in calories (about 25 calories per cup), and red peppers in particular are an excellent source of vitamins C, A and B6, as well as a very good source of potassium and vitamin K. By weight, red bell peppers contain three times as much vitamin C as citrus fruit. They also contain lycopene, a carotenoid found in tomatoes and other red fruits and vegetables. Some research has suggested that lycopene helps fight certain kinds of cancer.

Peppers offer the cook endless possibilities. Roast them and they become a household staple, useful for snacks, salads and quick toppings for sandwiches and bruschetta. Fry or stew them, and they can be stirred into scrambled eggs and frittatas, risottos, pastas and pilafs. Uncooked peppers make a great, healthy snack, a crunchy vegetable that kids will eat. (From New York Times)

Recipes for Health: Eggplant

My favorite line about eggplant is from “How to Pick a Peach,” an appreciation of seasonal produce by Russ Parsons. “Let’s get one thing straight: most eggplants are not bitter (even though they have every right to be after everything that has been said about them).”

People do have strong feelings about eggplant. If they don’t like it, they usually cite its bitterness or heaviness. Salting does improve eggplant’s texture if it’s to be fried, Parsons notes, but that’s the only reason to purge it.

The problem with frying is that eggplant will soak up every ounce of fat in the skillet, which is why so many eggplant dishes are heavy. But there’s an alternative. I get around frying eggplant, even in dishes where eggplant is sautéed, by roasting it first. Then I cut it into pieces and cook it again with the other ingredients in the dish. Roasted eggplant has a deep, complex flavor. As long as you don’t need firm slices, roasting is a great way to avoid making it heavy.

Eggplant is also terrific grilled, and you’ll be amazed by how silky and delicious it can be when steamed and tossed with a dressing.

Some people object to eggplant’s skin. That’s too bad, because the skin of purple eggplants contains its most valuable nutrient, a powerful antioxidant called nasunin, one of a type of flavonoid called anthocyanins present in many fruits and vegetables with red, blue and purple hues (berries, beets and red cabbage, to name a few). Choose the purple varieties when you shop, and leave the skin on. (From New York Times)

Recipes for Health: Corn

When I was growing up in Connecticut, corn was on the table every summer night. "It's a short season," my father would say, passing around the platter for the fourth time. My mother would steam the ears in a huge canner and heap them onto a big kitchen towel on a platter, then wrap the towel around them to keep them warm. She might also make a big platter of ripe beefsteak tomatoes and meat of some kind. But when fresh corn was on the menu, we hardly noticed anything else. Our family of six could go through two dozen ears at a sitting.

These days, corn is bred to be sweet, and the taste depends less than it once did on the perfect moment for harvest and getting it to your plate shortly thereafter. Some say the new hybrid sweet corn will never taste as sweet as the old-fashioned corn of my childhood, but I'm not sure how much I really mind. Sweet corn is still pretty wonderful, and summer is the season for it.

Corn is a grain that we treat like a vegetable when we eat it fresh, on or off the cob. It should only be cooked for four or five minutes, and the sooner after you buy it, the better. Steaming is the easiest way to cook corn on the cob.

Corn is a good source of several nutrients, including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese. A cup of corn supplies 19 percent of the recommended daily dose of folate and about a quarter of daily value for thiamin. (From The New York Times)

Recipes for Health: Red Cabbage

I don't know why it's taken me so long to write a column about red cabbage, also known as purple cabbage. It's always been one of my favorite vegetables, lending itself readily to raw shredded salads, to long-cooked braises - and to everything in between. You can sear red cabbage in a hot pan for five minutes on a side or quick-cook it in a stir-fry. With each cooking method, your red cabbage will gain a unique flavor and texture. This vegetable is also incredibly economical. The big ones I buy at my supermarket weigh about 4 1/2 pounds, enough to use for at least four different dishes.

Like blueberries, red cabbage contains anthocyanins, phytochemicals that some experts believe may have powerful antioxidant and anti-inflammatory properties. The nutritional attributes of red cabbage don't just come from the anthocyanins. All vegetables in the cabbage family - the brassicas, also known as cruciferous vegetables - also are packed with sulfur compounds that may help protect the body. (From The New York Times)

Recipes for Health: Mushrooms

If you don't use up a box of mushrooms right away, they may start to dry up. Don't toss them out. Mushrooms reconstitute, and although they won't look as pretty as firm, moist, fresh ones, they'll cook up fine. If you've got a half-pound -- the contents of most boxes packed for supermarkets -- cook them in olive oil with garlic and herbs and toss them with pasta, serve as a side dish, or spoon over fish or chicken breasts.

Mushrooms are low in calories, packed with nutrients, and an excellent source of B vitamins and minerals, including selenium, copper, potassium, phosphorous, zinc and manganese. Mushrooms also contain a powerful antioxidant called L-ergothioneine. Throughout Asia, they're revered for their immune-boosting properties. They also contain more protein than most vegetables, and their meaty texture makes them a good choice for vegetarians. Shiitake, maitake, oyster and king oyster mushrooms contain the highest amount of L-ergothioneine, but criminis, portabellas and white button mushrooms are also good sources. With one exception, this week's recipes will focus on the most commonly available mushrooms, the kind that might be shriveling in your refrigerator right now. (From The New York Times)

Recipes for Health: Potatoes

Potatoes fell out of fashion during the low-carb diet boom years, which is too bad because potatoes are high in B vitamins and vitamin C, potassium and fiber, with some protein and lots of complex carbohydrates. A plain, 7-ounce baked potato eaten with the skin contains half the daily amounts of vitamins C and B6 recommended for adults, with only 220 calories and zero grams of fat. Particularly starchy varieties like Idahos do have a high glycemic index, which is significant if you suffer from diabetes or insulin resistance. Otherwise, potatoes — one of the world’s most widely eaten vegetables — are nutritious and sustaining.

Instead of adding saturated fat to baked potatoes in the form of the butter or sour cream, a healthy dollop of plain yogurt can be used to moisten them. It’s important to keep the skins on whenever possible because most of the fiber and potassium is located in the skin of the potato, and most of the vitamin C is in the flesh closest to the skin. But this is where pesticide residues reside as well, so seek out organic potatoes. They’re easy to find in farmers’ markets, and fun to shop for, too. One rule of thumb for choosing between the many available varieties: the more color in the potato flesh, the more nutrients there will be. (From The New York Times)

Recipes for Health: Summer Squash

No matter what part of the country you live in, tables at farmers’ markets are likely to be piled high with summer squash: round or long, in hues from yellow to light green to dark. If you get vegetables straight from the field, via a food coop or delivery service, you may already be tired of tossing squash into the inevitable ratatouille. Fortunately, you have many other choices. This is a vegetable at home in a wide range of dishes, and just about every cuisine in the world knows how to show it off.

Raw squash contains just 19 calories per cup, in part because water comprises about 95 percent of its weight. For this reason, squash is not loaded with nutrients in the way that, say, broccoli is. Still, squash is a very good source of manganese and vitamin C, and it contains respectable amounts of folacin, vitamin A, dietary fiber, potassium and copper. Although different types vary in density, which can affect cooking time, you can use all varieties of squash interchangeably in most recipes. (From The New York Times)

Recipes for Health: Blueberries

Blueberries are the king of fruits when it comes to micronutrients. They may not have the vitamin C of oranges and grapefruit, or the potassium found in bananas. But blueberries do have an abundance of phytonutrients, whose strong antioxidant and anti-inflammatory properties, some scientists believe, may help protect against heart disease, colon cancer and other maladies.

The beneficial phytonutrients in blueberries are anthocyanins, a type found in other fruits and vegetables with red, blue and purple pigments. Scientists use a test called the O.R.A.C. (short for oxygen radical absorbance capacity) to rate the antioxidant capacity in foods, and by this measure blueberries always come out on top. So if red wine is off limits and beets just aren't your thing, try adding a half cup of blueberries to your cereal or yogurt in the morning, throw a half cup of frozen blueberries into your smoothie - or try any of this week's recipes. (From The New York Times)

Recipes for Health: Broccoli

Many parents appreciate broccoli because it’s one vegetable that their children will eat, so long as it isn’t overcooked — broccoli requires only 4 to 5 minutes of steaming, or 2 1/2 minutes of blanching in salted boiling water. But what about broccoli for adults? How much plain steamed broccoli do you really want to eat?
We rarely base a meal on this healthy food, yet there are plenty of ways to move it to the center of your plate. For main dishes, I am most likely to use broccoli in a salad, a soup or pasta (Asian or Italian). Those little flowers — the crown of the broccoli is the plant’s flower — are like sponges for tasty sauces, dressings and broths.
Like other cruciferous vegetables in the Brassica family (kale, collard greens, cabbage, Brussels sprouts and cauliflower), broccoli contains sulfur-containing phytonutrients that have gotten a lot of attention from nutritionists for their potential cancer-fighting properties. It’s packed with vitamins C, A, K and folate, as well as with fiber. And broccoli is a very good source of manganese, tryptophan, potassium, B vitamins, magnesium, iron, calcium, zinc and vitamin E — all in a pretty, tasty, cook-friendly package. (From The New York Times)

Recipes for Health: Green Beans

Green beans are my go-to spring vegetable. They need absolutely no embellishment, just proper cooking - and for this vegetable, proper cooking is simply a matter of timing. If they're underdone, they might be nice and crunchy and pretty, but you won't get the maximum flavor, which can only be drawn out with four to five (my preference is five) minutes of cooking, either steaming or par-boiling. If you cook green beans too long, they lose that bright color and become mushy. Still, the longer-cooked Mediterranean bean stews I've tasted are full of flavor; I'm giving you one of those delicious recipes this week.

Green beans will contribute a number of nutrients to your diet, including folate, easily absorbed by the body due to a couple of amino acids also present in this vegetable. Green beans also are good source of manganese, potassium, calcium, vitamin A and beta-carotene, and they provide about half of the daily requirement for vitamin K, important for bone growth. They are a low-calorie package, too, with just 35 calories in a 4-ounce serving.

Green beans are very comfortable on their own, and they're good hot or cold as a side dish. But they're also very compatible with such foods as mushrooms, tomatoes, garlic and nuts. (A classic French preparation, green bean amandine, embellishes cooked green beans with slivered almonds.) I like to throw them into a pasta dish or a salad, a pilaf or a risotto.

Though green beans are a New World food, Mediterranean cooks made them their own very quickly, as you'll see this week.

A caution: Look for young green beans in the market. If they're too old, they'll be gnarly and tough. (From The New York Times)

Recipes for Health: Beans

They lurk in every pantry: cans and bags of beans bought long ago for a forgotten meal, now dusty and unloved on a back shelf.

Beans are an economical, delicious and comforting way to feed your family well. They are an excellent source of protein, very low in fat and exceptionally high in fiber. They are also a very good source of calcium, iron, folic (From The New York Times)

 

 

 

Recipes for Health: Carrots

Carrots are great to have around for healthy snacks, especially for children, and many of us buy them to make carrot juice. But how often do you plan dinner, or part of dinner, around this ingredient?

It’s a question worth pondering now, in the depths of winter, when our choice of fresh vegetables, especially colorful ones, is limited. Among the nutrients that make carrots such a healthy option are so-called carotenoids, which are converted to vitamin A in the liver and are essential for the body’s maintenance of skin, teeth and the immune system. That carrots are good for the eyes is no wives’ tale, too: night blindness can result from a deficiency of vitamin A. Carrots are also a good source of vitamins C and K, dietary fiber and potassium. (From The New York Times)

Recipes for Health: Cabbage

Cabbage is a very economical vegetable that is easy to find in any supermarket and it gives you a huge nutritional bang for your buck. This humble food has always been a mainstay for the poor and in cold climates people of all classes have relied on it to feed themselves through many a winter. (The vegetable is at its best during the fall and winter months, when it is in season, and it stores well for weeks).

The family of vegetables that cabbage belongs to is called the Cruciferae family or the Brassica family and related vegetables include kale, broccoli, collards and Brussels sprouts. Johnny Bowden, a nutritionist, calls cabbage “the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability.” Cabbage possesses phytochemicals including sulforaphane, which studies suggest protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and Omega 3 fatty acids. (From The New York Times)

Weight Loss Plans

Healthy Weight Loss Plans:The best health tips for overweight teens

If you are overweight, it is not easy being a teenager. When we are in this particular stage of our life, it is a need to be valued and be appreciated by others. You will surely look for a sense of belongingness in certain people or group. Our peers become the most significant people in [...]
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Article Content:
If you are overweight, it is not easy being a teenager. When we are in this particular stage of our life, it is a need to be valued and be appreciated by others. You will surely look for a sense of belongingness in certain people or group. Our peers become the most significant people in this stage. There would be a difficulty to be accepted by others if a teenager is obese or overweight. Life long confident problems might be the result of being an overweight teenager.
Especially for teens, no one wants to have problems regarding weight loss. Often times, teens are being pressured by their parents to lose weight. If these teens are not guided properly, they might react on the opposite realm due to stress. If you are one of these teens who are having a hard time being an overweight, don’t worryDo not worry if you are one of these teens and have a hard time being an overweight. For you, there are so many great health tips available.
There are instances that eating disorders like bulimia nervosa and anorexia nervosa can be experienced by your girls. This is because these girls assume that being skinny is an ideal body figure. You cannot blame them because skinny girls are being appreciated by many as what they see on the television. The idea that being skinny is healthy must be eradicated because it is not. You should change your lifestyle for young men who sees themselves as being fat and ugly. Be active. There are a lot of sports clinic that you can engage in. Have an outgoing personality and develop your muscles. You will surely feel depressed if you just keep looking in the mirror and do nothing about it. Having a low life goals and low self-image might be achieved if you continue on doing nothing with your weight.
Your body is continuously during that stage, and you must put that always on your mind. Your body needs to follow a proper diet and nutrition. It is very important to eat a balanced meal and a healthy meal as well. Every meal should contain essential nutrients such as protein, carbohydrate, vitamins and minerals. In weight loss and overall health, diet and exercise is very important. Always have an exercise plan and be patient as your body comes into alignment with your growth.

Loneliness Could Be the Biggest Enemy of Your Health: Study Shows

Posted by editor in Thursday, June 24th 2010   
in Health News    Tags: loneliness, Stress

Loneliness is really a most irritating feeling that no one can ever enjoy, but recently some researchers have find out that this lonely behavior of people can prove to be the biggest enemy of their health.

The researchers have shown that the temporary friends of internet just like the ones in our friends list on any social network can’t remove the tag of being lonely from our life until there are some strong spiritual relations.

The two different studies have been published in the University of Arizona studies and it suggests that the superficial relations not only bring the blessing of social detachment but also contribute to certain health related problems.

Stacey Passalacqua, who recently earned her UA doctorate in interpersonal and health communication with a minor in psychology while discussing on this issue said that “There is an association between social networks and health but the precise mechanism is not understood”.

Passalacqua and Chris Segrin, the UA communication department head and lead author on the papers were those two main people who took the initiative for studying the social networks and levels of stress thus find out their actual impact on health. The conclusion which was seen after their study says that “There are so many people we have in our day-to-day interactions,” she said. “But the absence of close family members and close friends is something that should be taken seriously. Sometimes we don’t realize how important these close relationships are to our health”.

After the study both of these researchers concluded that lonely people stays away from the enjoyment of life like going to vacations or playing some sort of games and eventually their loneliness brings a gift in the form of health damage.

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Smoking Cessation: Four Ways to Quit

Some people are able to quit smoking without any assistance, but for those who need extra help there are many options.By now, even the tobacco companies agree: smoking is bad for your health—very bad, in fact. Cigarettes are the most hazardous, but cigars, pipes and smokeless tobacco also contribute to tobacco's terrible toll. And secondhand smoke is an important cause of death and disability in people who never light up.

We're making progress. Over 45 million Americans have quit, and many communities prohibit smoking in public places. But more than 20 percent of adults still smoke, and the habit remains more prevalent in men than women. Tragically, thousands of teenagers take up smoking every day.

We can do better. Fortunately, there are more ways to kick the habit than ever before.

How to quit

Nicotine is addictive, and quitting is hard work. There is no way to succeed without really trying. But if you set your mind to it, you can quit.

There are four basic strategies for quitting. Look them over and decide which is best for you. Most smokers start by trying to quit on their own, but many end up needing several methods and several attempts before they kick the habit. And even after you quit, it's important to keep your guard up. Just as an alcoholic can fall off the wagon after a single drink, just one cigarette can fire up your nicotine craving even after years of abstinence.

Kicking the habit: Do it yourself

Don't kid yourself by trying to cut down; nearly everyone who tries slides back up to their usual dose of nicotine. Cold turkey is the way to go, but it takes preparation. And even without professional help, cooperation from family and friends can be important. Here are some tips:

• Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.
  
• Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society's Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.
  
• Try to get other smokers in your household or circle of friends to join you in quitting. A 2008 study found that smoking behavior spreads through both close and distant social ties; your resolve and success can help your friends and, ultimately, your community.
  
• As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you're away from it, you'll realize how much smoking stinks.
  
• Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks one to three weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.
  
• If you feel tense, try meditation, deep breathing or yoga.
  
• Begin an exercise program. It will relieve tension, promote good sleep and help control weight gain. Walking for 30 minutes a day can really help.
  
• Eat a healthy diet.
  
• Stay away from secondhand smoke. Don't even think about smoking "just one"—even a single puff will set you back.
  
• Reward yourself. Put your tobacco money aside in a kitty, and then spend it on a special treat.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.

Kicking the habit: Behavioral support

Quitting is your responsibility; it may be hard, but it doesn't have to be lonely. Many employers, health plans and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.

Kicking the habit: Nicotine-replacement therapy

Cigarette smoke contains thousands of chemicals. Many are harmful, but nicotine is the most addicting. Like other addicting substances, it acts on receptors in the brain's "reward center," creating a sensation of pleasure and a craving for more nicotine. The craving has made billions of dollars for Big Tobacco, but it has cost the public much more, in health and money. Nicotine-replacement therapy can short-circuit the craving without introducing the other disease-producing chemicals.

Nicotine replacement is safe. You'll get less nicotine than from cigarettes, and you won't get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you'll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.

Five types of nicotine replacement are available in the United  States. Nicotine patches deliver a steady dose of nicotine throughout the day, providing round-the-clock protection from craving. The other products deliver a higher dose of nicotine faster, but protection also declines faster. The short-acting products can be used on demand to counter a sudden nicotine craving. If you wear a patch, you can also use short-acting nicotine products to suppress breakthrough craving.

Here is a quick review of the options for nicotine-replacement therapy:

• Nicotine patches are available over the counter. One popular 24-hour patch (NicoDerm CQ) comes in three strengths: 21 mg, 14 mg and 7 mg. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. Most smokers should start with the 21 mg dose, but if you weigh less than 100 pounds or smoke fewer than 10 cigarettes a day, you should start with the 14 mg strength. You can reduce the dose every one to two months as your nicotine addiction resolves. If you have bad dreams while wearing a patch at night, you can use a 16-hour patch that you remove at bedtime. Mild skin irritation is the most common side effect. Store and discard your patches with care to keep them way from young children.
  
• Nicotine gum (Nicorette) is available over the counter. If you smoke more than 25 cigarettes a day, you should use gum that provides 4 mg of nicotine per piece; if you smoke less, use the 2 mg dose. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Chewing replaces the oral stimulation of smoking, which can be an advantage, but some people find the taste unpleasant, and some develop hiccups or indigestion. Coffee, tea, beer and soft drinks may interfere with nicotine absorption.
  
• Nicotine lozenges (Commit)are available without prescription. If you usually light up within 30 minutes of waking, you should use the 4 mg strength, while others can use the 2-mg lozenges. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Don't eat or drink while using a lozenge, and as with nicotine gum, you should avoid acidic beverages for at least 15 minutes before use. Nicotine lozenges are safe for use with dentures. Side effects may include an unpleasant taste, nausea, indigestion or mouth tingling.
  
• Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a "puff" of vapor containing 4 mg of nicotine. The cartridge is placed in a device that resembles a plastic cigarette holder, which may help satisfy a smoker's oral urge. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Most of the nicotine is absorbed from the mouth, not the lungs. Side effects may include mouth or throat irritation and cough.
  
• Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing and cough.

Individual smokers may prefer one form of nicotine replacement over the others. Experiment with various types and talk to your doctor about the prescription forms. Remember, too, that nicotine replacement works best when combined with behavioral support, prescription drugs or both. And smoking cessation always requires a good dose of willpower.

Kicking the habit: Prescription drugs

• Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. The usual dose is 150 mg once a day for the first three days, then 150 mg twice a day for eight to 12 weeks, or longer if needed. Bupropion can reduce weight gain after quitting. Possible side effects may include dry mouth and insomnia; seizures are very rare.
  
• Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. The usual dose is 0.5 mg once a day for the first three days, then 0.5 mg twice a day for four days, followed by the full dose of 1 mg twice a day for 12 weeks or longer. The dose should be lowered in patients with severe kidney disease. Nausea is common, and bad dreams may occur. Mood disturbances and behavioral problems have developed, particularly in smokers with psychiatric problems, but it's not clear that these are caused by the medication. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.

Top priority

Smoking is Public Health Enemy Number One—so if you smoke, quitting should be your top priority. It will take willpower and hard work, but lots of help is available. You may gain a few pounds, you may go through a rough spell as your body adjusts to life without tobacco, and you may have to try several times before you finally kick the habit. Don't be discouraged. Over 45 million Americans have quit smoking, and you can, too.

10 Foods Tough to Digest

1-Fried chicken nuggets

Anytime you take a food, dip it in batter and then deep fry it, you turn it into something that can be a bit hard on the gut. Fried foods inevitably are greasy and high in fat, both of which spell trouble for the stomach. If you already suffer from inflammatory bowel disease, greasy foods are especially problematic and can cause symptoms like nausea and diarrhea, says Tara Gidus, a dietitian in Orlando, Fla. To make a healthier version, take frozen chicken nuggets (or use your own breadcrumb batter on chicken breasts) and bake them, rather than fry.

The advice to forgo fried for flavorful alternatives is also helpful for other traditionally greasy snacks, like potato chips. To get the crunchy, salty sensation of chips without the unfortunate side effects, look for baked versions of potato chips or switch to low- or no-fat snacks like pretzels, air-popped popcorn or soy crisps.

2-Spicy food

Hot peppers—such as cayenne or jalapeno—give food a wonderful spicy kick, but they can also irritate the lining of the esophagus on the way down. The result: an unpleasant heartburn-like feeling after you eat. "Even if you try to cool down the heat by adding sour cream, you're still getting all the spice and the same amount of irritation," warns Gidus. So rather than trying to mask spice with high-fat cream, opt for milder versions if you routinely suffer side effects.

3-Chocolate

Most of the unfortunate consequences surrounding this rich delicacy come not from simply eating chocolate, but from overeating it. One small brownie as an occasional treat probably is fine; a triple brownie à la mode probably is not. But anyone who suffers from gastro-esophageal reflux disease (GERD) can experience problems from even a small portion of chocolate. That's because chocolate causes the lower esophageal sphincter to relax, allowing stomach acid to come back up.

4-Citrus juices

These acidic drinks can irritate the esophagus, stimulating the sensory nerves to feel more inflamed. This might feel like acid reflux, but in reality is just irritation. In the stomach, however, the extra acid of the drink can cause other problems. If you haven't eaten (say, you down a big glass of OJ first thing in the morning), your gut is already full of acid, so adding the extra can give you a stomach ache. And if you're drinking lemonade that's sweetened with high fructose corn syrup, watch out: That huge influx of sugar is often a cause of diarrhea.

5-Mashed potatoes

Nothing seems more benign than a bowl of creamy mashed potatoes. After all, that's why they rank near the top of the list when it comes to so-called "comfort foods." But if you happen to be one of approximately 30 to 50 million Americans who are lactose intolerant, you'll find no comfort in those spuds, since most are loaded with milk or even heavy cream. Make them at home using lactose-free whole milk for the same creaminess minus the after-effects. 

6-Raw onion

Onions and their cousins like garlic, leeks and shallots are filled with a variety of phytonutrient compounds—some of which seem to offer healthy, heart-protective benefits, and some of which cause stomach distress (or it could be the same compounds that do both). Cooking them seems to deactivate some of the problem-causing compounds. But on the chance that you're also deactivating some of the good stuff, dietician Mary Ryan, suggests using mix of cooked and raw so that you can reap the benefits without suffering the consequences. 

7-Ice cream

There's no quicker way to determine if you're lactose intolerant than to sit down with a big bowl of ice cream. The bloating, cramping and gas are clear messages: Your system is trying to tell you to stay away from such rich dairy products. If that's the case, the only solution is switching to lactose-free frozen treats (such as those made from soy or rice milk). But even if you're not lactose intolerant, scarfing down a pint of Ben & Jerry's in one sitting still will give you some stomach trouble. That's because it's essentially all fat, and fat lingers in the stomach longer than other foods before getting digested. 

8-Broccoli and raw cabbage

These fiber- and nutrient-rich vegetables are incredibly healthy, but they are also well-known for causing gas buildup in the gut. Fortunately, the solution is simple. "Cooking them—or even just blanching them slightly—will deactivate the sulfur compounds that cause gas," explains Ryan. 

9-Beans

Beans have such a notorious reputation for causing gastric distress that they even spawned their own rhyme (come on, you all know it! "Beans, beans …"). And there is some truth to it. The enzyme needed to break down beans is found only in our stomach bacteria. And if you don't routinely eat beans, you might not have enough of this enzyme to comfortably digest them. The result, of course, is gas and bloating. Cooking beans in soup can help—the extra fluid will help digest the large amounts of fiber beans contain, and the extra cooking time will start breaking the beans down even before you eat them. By adding beans to your diet gradually, you will help build up the enzyme necessary to digest them without issue. 

10-Sugar-free gum

Sorbitol, the ingredient found in many sugar-free gums, candies, and diet bars and shakes, can cause an uncomfortable buildup of gas in your gut. Check the labels before you buy to see if you can find sugar-free products that use less troublesome sugar substitutes. The amount also is an issue, warns Gidus. Most people can handle two or three grams without any problems, but a product that packs 10 or more grams will undoubtedly be tough on the digestion.

By Sally Wadyka for MSN Health & Fitness, Colo.-based freelance writer who writes regularly for Shape, Runner’s World, Real Simple and The New York Times.

Coffee or Tea: Enjoy Both in Moderation for Heart Benefits, Dutch Study Suggests

Coffee and tea drinkers may not need to worry about indulging -- high and moderate consumption of tea and moderate coffee consumption are linked with reduced heart disease, according to a study published in Arteriosclerosis, Thrombosis, and Vascular Biology: Journal of the American Heart Association.

Researchers in The Netherlands found:

• Drinking more than six cups of tea per day was associated with a 36 percent lower risk of heart disease compared to those who drank less than one cup of tea per day.
• Drinking three to six cups of tea per day was associated with a 45 percent reduced risk of death from heart disease, compared to consumption of less than one cup per day.

And for coffee they found:

• Coffee drinkers with a modest intake, two to four cups per day, had a 20 percent lower risk of heart disease compared to those drinking less than two cups or more than four cups.
• Although not considered significant, moderate coffee consumption slightly reduced the risk of heart disease death and deaths from all causes.

Researchers also found that neither coffee nor tea consumption affected stroke risk.

"While previous studies have shown that coffee and tea seem to reduce the risk of heart disease, evidence on stroke risk and the risk of death from heart disease was not conclusive," said Yvonne T. van der Schouw, Ph.D., study senior author and professor of chronic disease epidemiology, Julius Center for Health Sciences and Primary Care, University Medical Center Utrecht, The Netherlands. "Our results found the benefits of drinking coffee and tea occur without increasing risk of stroke or death from all causes.

Van der Schouw and colleagues used a questionnaire to evaluate coffee and tea consumption among 37,514 participants. They followed the participants for 13 years for occurrences of cardiovascular disease and death.

Study limitations included self-reported tea and coffee consumption, and the lack of specific information on the type of tea participants drank. However, black tea accounts for 78 percent of the total tea consumed in The Netherlands and green tea accounts for 4.6 percent. Coffee and tea drinkers have very different health behaviors, researchers note. Many coffee drinkers tend to also smoke and have a less healthy diet compared to tea drinkers.

Researchers suggest that the cardiovascular benefit of drinking tea may be explained by antioxidants. Flavonoids in tea are thought to contribute to reduced risk, but the underlying mechanism is still not known.

Co-authors are: J. Margot de Koning Gans, M.D.; Cuno S.P.M. Uiterwaal, M.D., Ph.D.; Joline W.J. Beulens, Ph.D.; Jolanda M.A. Boer, Ph.D.; Diederick E. Grobbee, M.D., Ph.D.; and W.M. Monique Verschuren, Ph.D. Author disclosures and funding sources are in the study.

 
Women Who Consume Large Amounts Of Tea Have Increased Risk Of Rheumatoid Arthritis

Women who drink tea have an increased risk of developing Rheumatoid Arthritis (RA) compared with those who drink none (p=0.04), according to results presented at EULAR 2010, the Annual Congress of the European League Against Rheumatism in Rome, Italy. Further results from the same study showed no correlation between the amount of coffee consumption and RA incidence (p=0.16).

The results of the US based longitudinal cohort study involving 76,643 women showed a positive association of incident RA in tea drinkers with an increasing Hazard Ratio (HR) observed alongside tea consumption (p=0.03). Consuming any amount of tea carried a significant risk of developing RA (HR 1.40 (95%CI 1.01-1.93) p=0.04) and women who drank ≥4 cups of tea per day had an increased risk of developing RA compared to those who drank none (HR 1.78 (95%CI 0.83-3.82)). An analysis of the method of preparation of coffee (filtered vs unfiltered) and presence or lack of caffeine in the beverage did not show any significant associations with RA or Systemic Lupus Erythematosus (SLE, an autoimmune disease in which the immune system harms the body's own healthy cells and tissues) (RA: filtered p=0.08, unfiltered p=0.38, SLE: filtered p=0.74, unfiltered p=0.97). No increase was shown in the risk of developing RA in participants who drank coffee compared to those that did not (RA: HR 1.09 (95%CI 0.77-1.54 p=0.63).

"We set out to determine whether tea or coffee consumption, or the method of preparation of the drinks was associated with an increased risk of RA or SLE - it is surprising that we saw such differences in results between tea and coffee drinkers," said Professor Christopher Collins, Assistant Professor of Medicine, Georgetown University Medical Center, Washington, USA. "This does make us wonder what it is in tea, or in the method of preparation of tea that causes the significant increase in risk of developing RA."

Data on women aged 50-79 were taken from the Women's Health Initiative Observational Study database (a major 15-year research program to address the most common causes of death, disability and poor quality of life in postmenopausal women) where participants completed a self-administered questionnaire providing information on daily consumption of coffee and tea.

The relationships between drinking tea and coffee and the risk of RA or SLE were assessed in age-adjusted models and in multivariate Cox proportional hazard models (a statustical approach to estimating survival data). At three years follow up, the diagnosis of incident RA was determined using self-reporting and respondent's feedback on use of disease modifying anti-rheumatic drugs (DMARDS). The variables studied in the RA population were also investigated in women with SLE, but no significant associations were found.

"These are very interesting findings and we hope that additional research will investigate this topic further. We do assert the need for caution in the interpretation of these findings as no strong causation effect has been confirmed, and encourage patients with rheumatic diseases to consult their physician before making any significant changes to their diet or caffeine intake" said Professor Paul Emery, President of EULAR and arc Professor of Rheumatology, Leeds Institute of Molecular Medicine, University of Leeds, UK 

Source: European League Against Rheumatism.

Breast Cancer Reconstruction Using Cell-Enriched Fat Grafts Shows Continued High Rates Of Physician And Patient Satisfaction At 12 Months

 Interim results from a breast reconstruction trial show stem and regenerative cell-enriched fat grafting resulted in a high sustained rate of physician and patient satisfaction and persistent improvements in overall outcomes of the procedure at six and 12 months.

Improvements in outcomes previously reported in 30 patients at six months were confirmed in a larger sample of 51 patients at six months. These improvements were sustained for the first 30 patients to reach the 12-month evaluation period.

The European trial, referred to as RESTORE 2, is sponsored by Cytori Therapeutics (NASDAQ: CYTX) and enrolled a total of 71 patients. The fat grafts in the study were enriched with stem and regenerative cells using Cytori's European-approved Celution® 800 System. The interim data reported today was presented at the Fifth Winchester-Jersey Masterclass in Oncoplastic Breast Surgery at the Royal Hampshire County Hospital.

Interim results from the RESTORE 2 trial demonstrated a high rate of physician and patient satisfaction at six and 12 months:

- Overall physician satisfaction with treatment results was 84% at six months in 51 patients

- Overall physician satisfaction with treatment results (90%) persisted in the first 30 patients at 12 months

- Overall patient satisfaction with treatment results was 73% in 51 patients measured at six months

- Overall patient satisfaction with treatment results (70%) persisted in the 30 patients at 12 months

"Medical research has found that untreated partial mastectomy defects negatively affects patients' psychology and quality of life1," said Dr. Eva Weiler-Mithoff, M.D., co-principal investigator for RESTORE 2 at the Glasgow Royal Infirmary. "With reconstruction, patients are less likely to feel depressed or stigmatized and more likely to appreciate the treatment of breast cancer."

"A woman is not cured until she is reconstructed. Unfortunately for most patients, few options are available and there is currently no accepted standard-of-care for breast reconstruction," added Dr. Rosa Pérez Cano, co-principal investigator for RESTORE 2 and Chief of Plastic Surgery Services at Hospital Universitario Gregorio Marañón, Madrid, Spain. "These interim results are encouraging as we see consistent improvements in breast deformity, breast symmetry and tissue elasticity."

Cell-enriched breast reconstruction is a new procedure that addresses the unmet need created by partial mastectomy. This approach uses a woman's own fat tissue combined with her own naturally available adipose-derived stem and regenerative cells to form a 'cell-enriched' fat graft, which is used to reconstruct the affected breast.

In RESTORE 2, the cell-enriched graft was prepared by first extracting each patient's own stem and regenerative cells from their fat tissue using Cytori's Celution® 800/CRS System and then combining these cells with the fat graft, all in the same surgical procedure. More information on cell-enriched breast reconstruction and other reconstructive surgery options for breast cancer is available here.

RESTORE 2 is a post-marketing study primarily intended to measure physician and patient satisfaction in reconstructing the breast utilizing the Celution 800/CRS System. The study endpoints have been designed, among other things, to address hospital and physician reimbursement and adoption of the Celution® 800/CRS System throughout Europe. The outcomes of the study will be assessed at 12 months, per study design.

1 "Effect of Esthetic Outcome After Breast-Conserving Surgery on Psychosocial Functioning and Quality of Life" Journ. Of Clin. Oncology Vol 26 No. Jul 2008
Source: Cytori