SEASONING TO SLIM DOWN

Eating to Lose Weight? Sprinkle on Red Pepper Flakes

Wouldn't it be great if you could just sprinkle something on your food to help you lose weight? Research suggests these fiery flakes might fit the bill: crushed red pepper.
A small batch of studies has shown that a key ingredient in hot peppers -- capsaicin -- may help curb appetite and hinder the storage of fat.

Slim and Spicy
If you're serious about losing weight, red pepper flakes alone aren't going to move the dial much. But they could be a useful addition to a legitimate weight loss plan. Researchers in one study concluded that capsaicin may boost sympathetic nervous system activity in a way that dampens hunger and calorie intake later in the day. And related research found that capsiate -- a capsaicin-like compound from sweet peppers -- hindered fat storage and boosted weight loss. 

Fiery-Hot Weight Loss
Besides possibly helping you lose more weight, adding heat to low-calorie meals will boost flavor and interest as well -- whether you choose capsaicin-rich cayenne pepper, diced jalapenos, or any variety of hot chili peppers. Try a few of these pungent pepper recipes.

• Hearty, spicy, and low fat. Everyone wins with Three-Bean Chili. (SEE RECIPE BELOW)
• Light, aromatic, Asian inspired. Treat yourself to Coconut-Crusted Tofu with Peach-Lemongrass Salsa.
• Cheesy, gooey, hot. Give your toasted cheese some zip with Hot Chile Grilled Cheese.

Turn body fat into energy with this nutrient recommended by the YOU Docs.

The trouble with most fat-burning supplements is that they're actually just wallet-burning substances. If you want to take the jiggle off, steer yourself away from the late-night TV ads and into the produce aisle.

Research shows that your body needs sufficient vitamin C to burn fat. And in one study, people who had low blood concentrations of vitamin C and walked on a treadmill for an hour burned 25% less fat than people with adequate C. But a dose of vitamin C brought fat-burning levels back up to par. Why? Seems C is essential for creating carnitine, a substance that turns fat into fuel.

To keep your fat-burning abilities at near Olympic levels (meaning at your peak, not at the "staying thin on 12,000 calories a day" plan that Michael Phelps reportedly follows), we recommend that you get 1,200 milligrams of C per day.
That also gives you high enough levels of this vitamin to prevent deficiencies and keep away aging and disease. You can get much of C from food and the rest from supplements twice daily (you pee out C quickly, so you need to get half of your dose in the morning and the other half at night).
Try beginning the day with some strawberries (nearly 100 milligrams per cup), having an orange after lunch (70 milligrams), and filling your dinner plate with C-rich veggies like red bell peppers (152 milligrams per pepper), broccoli (about 100 milligrams per cup), and brussels sprouts (52 milligrams in just four sprouts). Grab a kiwifruit (70 milligrams) or mango (57 milligrams) before your workout to keep your fat-burning fires stoked.


WHAT'S FOR DINNER?!

Three-Bean Chili

This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry. Make it a meal: Bake up a batch of Salsa Cornbread while the chili simmers.

 

8 servings, 1 1/2 cups each

Active Time: 45 minutes
Total Time: 3 1/2 hours 

 

Ingredients

• 2 tablespoons cumin seeds
• 2 tablespoons chili powder
• 1 tablespoon paprika
• 2 teaspoons dried oregano, preferably Mexican
• 1/2 teaspoon cayenne pepper
• 3 teaspoons canola oil, divided
• 1 pound beef round, trimmed, cut into 1/2-inch chunks
• 3 onions, chopped
• 1 green bell pepper, seeded and chopped
• 6 cloves garlic, finely chopped (2 tablespoons)
• 2 jalapeño peppers, seeded and finely chopped
• 8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
• 2 dried ancho chiles, seeds and stems removed, snipped into thin strips (optional; see Note)
• 12 ounces dark beer, such as porter or stout
• 1 28-ounce can plum tomatoes, with juices
• 1 tablespoon grated unsweetened chocolate
• 1 teaspoon sugar, or to taste
• 2 bay leaves
• 2 cups water
• 1 19-ounce can kidney beans, rinsed
• 1 19-ounce can white beans, such as Great Northern, rinsed
• 1 19-ounce can black beans, rinsed
• 1/4 cup chopped fresh cilantro, (optional)
• 2 tablespoons lime juice
• Salt & freshly ground pepper, to taste
• Nonfat plain yogurt, chopped scallion greens and shredded sharp Cheddar cheese, for garnish

Preparation

1. Toast cumin seeds in a small dry skillet over medium heat, stirring, until aromatic, 1 to 2 minutes. Transfer to a mortar and pestle or spice grinder; grind to a fine powder. Transfer to a small bowl; add chili powder, paprika, oregano and cayenne. Stir to combine; set aside.
2. Heat 1 1/2 teaspoons of the oil in a large heavy pot over high heat. Add beef, in batches if necessary, and sauté until browned on all sides, about 3 minutes. Transfer to a plate lined with paper towels and set aside.
3. Reduce heat to medium and add the remaining 1 1/2 teaspoons oil to the pan. Add onions and bell pepper. Cook, stirring, until the onions have softened and are golden brown, 7 to 10 minutes. Add garlic, jalapeños, sun-dried tomatoes, ancho chiles (if using), and the reserved spice mixture. Stir until aromatic, about 2 minutes. Add beer, bring to a simmer and cook for 10 minutes, scraping up any brown bits clinging to the bottom of the pan. Add tomatoes and their juices, chocolate, sugar, bay leaves and the browned beef. Add water and bring to a simmer. Cover the pot and simmer, stirring occasionally, until the beef is very tender, 1 1/2 to 2 hours.
4. Add kidney beans, white beans and black beans and cook until the chili is thick, 30 to 45 minutes more. Remove the bay leaves. Stir in cilantro, if using, and lime juice; season with salt and pepper to taste. Serve with garnishes.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up 2 days or freeze for up to 6 weeks.

• Note: Ancho chiles, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile can be found with other spices in large supermarkets, or substitute ground chili powder with a pinch of cayenne.

Nutrition

Per serving: 358 calories; 8 g fat ( 2 g sat , 4 g mono ); 33 mg cholesterol; 48 g carbohydrates; 1 g added sugars; 26 g protein; 14 g fiber; 455 mg sodium; 797 mg potassium.
Nutrition Bonus: Vitamin C (39% daily value), Iron (35% dv), Vitamin A (26% dv), Potassium (23% dv), Selenium (19% dv), Zinc (18% dv).
Carbohydrate Servings: 2
 

 

How to get more whole grains in your diet

It's no secret that whole grains are good for us. They deliver way more nutrients per calorie than refined grains do, which just happens to fall in line with one of the major themes of the new Dietary Guidelines for Americans 2010 (published by the U.S. Agriculture and Health and Human Services departments): packing as many valuable nutrients into as few calories as possible each day. 

How much each day?

The guideline. The dietary guidelines say we should make sure that at least half of the six servings of grains we eat in a day are whole, not refined. In short, we should "Increase whole-grain intake by replacing refined grains with whole grains." 

Daily amount. A person consuming 2,000 calories per day should have at least 48 grams of whole grains (or three servings) and an equal amount of refined grains. You can get about 16 grams of whole grains from any one of the following: a one-ounce slice of bread, one ounce of pasta or rice (uncooked), a six-inch tortilla, or about one cup of cereal. 

Enriched grains. The other three servings can be refined, as long as they're enriched. These are refined grains that have nutrients such as folic acid or calcium added to them. Whole grains are not enriched, so if you replaced all your refined grains with whole ones, you'd need to get those nutrients elsewhere, perhaps through dietary supplements. 

Whole vs. refined

Common whole grains. These include barley, corn (whole cornmeal and popcorn), oats, rice (brown and colored), rye, wheat and wild rice. 

The whole seed. A whole grain contains all the components of the grain seed, including the bran, germ and endosperm; those parts are stripped away when grain is refined.

Nutrients. Whole grains contain fiber and important vitamins and minerals such as iron, magnesium, selenium and B vitamins, all of which are lost when grains are milled to remove the bran and germ (making them "refined"). 

Health benefits. Eating whole grains may lower the risk of cardiovascular disease and is linked to lower body weight; it may also help prevent type 2 diabetes. 

By the numbers

Percentage of Americans who meet the daily whole-grain recommendation: less than 5

Servings of refined grains Americans consume daily: 6 (No more than three are recommended.)

SOURCE: Dietary Guidelines for Americans 2010 

Shop smart

Stamp of approval. A growing number of products carry the Boston-based Whole Grains Council's stamp, which highlights the amount of whole grain per serving. Check the ingredient list: some kind of whole grain should be listed first or second (after water). 

"Multigrain."Be aware that whole-grain content isn't listed on Nutrition Facts panels, and labels can be misleading. For instance, multigrain bread may have plenty of whole grains or none at all. 

"Bran," "wheat germ." The Whole Grains Council notes that these terms do not signal whole grain content.

Fiber. Don't get confused by fiber content: Whole grains have fiber, but a food that has fiber doesn't necessarily have whole grains. 

Eating whole grains

Start with cold cereal. This is a tasty and convenient source of grains, but some brands have more whole grain than others. General Mills has reformulated its cereals to have at least 8 grams per serving (some have 16). Be conscious of sugar content, though: Lucky Charms have 10 grams of sugar per serving. Better yet, choose Cheerios, which have 1 gram of sugar per serving. 

Or cook up some hot. When you cook oatmeal, whose whole oats count as whole grains, you can control the amount of sugar, salt and butter (Post recipe suggestion: Peanut Butter-Banana Oatmeal). You can also add uncooked oatmeal to your favorite meatloaf or meatball recipe, or use it in homemade breads, muffins and cookies. 

But don't ignore the everyday ones. Popcorn - air-popped, popped in the microwave or cooked on the stovetop in a little bit of olive oil - is a perfectly legit whole grain. (Just go easy on the butter and salt.) So is the corn in cornbread and tortilla chips. Again, though, keep an eye on the sodium and fat.

Bake your own bread. It's easy, and you can use white whole-wheat flour, which is milled from "white" or albino wheat instead of the more common red wheat. One suggested Post recipe: Seeded Quick Wheat Bread. Another resource is the cookbook "King Arthur Flour Whole Grain Baking" (Countryman Press, 2006, $35). 

Stir it in. Add dry cereal to yogurt. I think this must be what Grape-Nuts were invented for. 

Try unusual whole grains

Find these recipes in the Post archives at washingtonpost.com/recipes.

- Quinoa: Mediterranean Quinoa With Broccoli

- Buckwheat: Double Mushroom Soup With Soba Noodles

- Bulgur: Curried Bulgur Pilaf With Ground Lamb and Beets

 

WHAT'S FOR DINNER?!

Balsamic Soy Chicken Cutlets

This multicultural duo produces a sauce so full-bodied and delicious and does it so easily, you won't stop at pairing it with chicken.

 

Prep Time: 20 mins

Total Time:  20 mins

SERVES 4

INGREDIENTS

• 1 1/2 pounds chicken breast cutlets (a.k.a. thin sliced chicken breasts)
• 2 tablespoons olive oil
• 1/3 cup balsamic vinegar
• 1 teaspoon soy sauce
• 2 tablespoons unsalted butter, cut into 2 pieces

 

Directions

Arrange cutlets in 1 layer on a tray or baking sheet and season both sides with salt and pepper.

Heat a 12-inch heavy skillet (not non-stick) over moderately high heat until hot. Add 1 tablespoon oil and swirl to coat bottom.

Cook chicken in batches (don't crowd pan), turning once or twice, until just cooked through (adjust heat lower as necessary to keep bits on bottom from burning and add remaining tablespoon oil if pan begins to look dry in subsequent batches), 2 to 3 minutes total per batch.

Transfer chicken as cooked to a platter and keep warm loosely covered with foil.

Add vinegar and boil, stirring and scraping up brown bits, until reduced by half.

Add soy sauce and chicken juices accumulated on platter and bring to a simmer.

Remove skillet from heat and add butter, stirring until incorporated and sauce is smooth.

Season with salt and pepper and spoon over chicken.

FOODS THAT CUT CHOLESTEROL, benefit heart health

Apples to lower cholesterol? That's just the beginning

To truly keep the doctor away, it’s going to take more than a handful of red delicious. The fruit and vegetable aisle is a fine place to start your quest to lower cholesterol, but don’t stop there. Keep moving, keep moving....

This week we learned that eating dried apples can help reduce “bad” cholesterol, or low-density lipoprotein, while raising “good” cholesterol, or high-density lipoprotein – at least when compared to eating dried plums (aka prunes).

Cholesterol is a fatty substance that travels in the blood. If you have too much cholesterol, it can stick to the walls of your blood vessels and narrow or even block them, leading to heart disease. You’re more likely to have unhealthy levels of cholesterol if you eat fatty foods, are overweight or have a close relative with high cholesterol.

But you can help lower your cholesterol simply by changing your diet. The Mayo Clinic

-- Oatmeal and other foods high in soluble fiber, such as apples, kidney beans, pears, barley and prunes. Try for 5 to 10 or more grams of soluble fiber per day.

-- Fish and omega-3 fatty acids. The omega-3s can reduce the risk of blood clots; the highest amounts are in mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.

-- Nuts! But try to limit yourself to about a handful--they’re naturally high-calorie.

-- Olive oil. But be careful to swap it for something else in your diet, don’t just add it. Two tablespoons have 240 calories.

-- Plant sterols. They’ve been added to some brands of margarine, orange juice and yogurt drinks. Try for at least 2 grams, about the amount found in two 8-ounce glasses of fortified orange juice.

Your Guide to Lowering Your Cholesterol With TLC (Therapeutic Lifestyle Changes), from the National Institutes of Health, offers even more detail – lots and lots of detail – even information on salt and alcohol, label-reading instructions, sample menus and more.

Now that you know which foods to choose, take care with how they’re prepared. A piece of apple pie a day probably doesn’t do much for cholesterol or overall health. suggests these five foods for better cholesterol and heart health:

 

WHAT'S FOR DINNER?!

Asian Halibut & Brown Rice Packets

If halibut isn't available, striped bass, sole or even thick cod fillets will work just fine in this recipe.

 

 

Prep Time: 0 mins

 

Total Time: 30 mins

SERVES 4

INGREDIENTS

• 3/4 cup plus 2 tablespoons water
• 1 cup plus 2 tablespoons orange juice
• 2 teaspoons reduced-sodium soy sauce
• 2 cups instant brown rice
• 4 scallions, sliced, whites and greens separated
• 2 tablespoons hoisin sauce
• 1 tablespoon minced fresh ginger
• 1 tablespoon toasted sesame oil
• 1 pound halibut fillet, skin removed, cut into 4 portions
• 1 large ripe plum, cut into 12 wedges

Directions

1. Preheat a gas or charcoal grill.

2. Heat 3/4 cup water, 1 cup orange juice and soy sauce in a small saucepan until just simmering. Pour into a medium bowl; stir in rice and scallion whites and set aside, uncovered, for 10 minutes. Whisk hoisin sauce, ginger, sesame oil and the remaining 2 tablespoons each of water and orange juice in a small bowl.

3. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray. Place one-fourth of the rice mixture in the center. Set a piece of fish on the rice. Arrange 3 wedges of plum on the fish. Top with one-fourth of the hoisin mixture and sprinkle with one-fourth of the scallion greens. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Make 3 more packets with the remaining ingredients.

4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook until the fish is opaque in the center, 8 to 12 minutes, depending on the thickness. (When opening a packet to check for doneness, be careful of steam.) Use a spatula to slide the contents of the packet onto a plate.

Technique: Packet Steps

Step 1. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray.

Step 2. Layer your ingredients on the foil. Center everything: it's easier to wrap the food and Makes the packet look neat.

Step 3. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping.

Step 4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook just until the packet contents are done. Handle the hot packets with a large spatula or oven mitts. Carefully open both ends of the packet and allow the hot steam to escape.

 

about this recipe

Rice on the grill? Absolutely, and by the time it's cooked it's scented with the exotic flavors of plums and Asian sauce.

 

Mediterranean diet reduces risk of metabolic syndrome

The Mediterranean diet, long known to be heart-healthy, also reduces the risk of metabolic syndrome, a cluster of risk factors that boost the risk of heart disease, stroke and diabetes, according to a new review.

Researchers from Greece and Italy reviewed the results of 50 published studies with a total of more than 500,000 participants as part of a meta-analysis — a statistical analysis of the findings of similar studies — on the Mediterranean diet.

Among their findings: the natural foods-based diet is associated with a lower risk of hikes in blood pressure, blood sugar and triglycerides, as well as a reduced risk of a drop in good cholesterol — all of which are risk factors in metabolic syndrome.

"It is one of the first times in the literature, maybe the first, that someone looks through a meta-analysis at the cardiovascular disease risk factors and not only the hard outcome" of heart disease and other conditions, said Dr. Demosthenes Panagiotakos, an associate professor at Harokopio University of Athens in Greece.

The study is published in the March 15 issue of the Journal of the American College of Cardiology.

The Mediterranean diet is a pattern marked by daily consumption of fruits, vegetables, whole grain cereals, and low-fat dairy products; weekly consumption of fish, poultry, tree nuts, and legumes; high consumption of monounsaturated fatty acids, primarily from olives and olive oils; and a moderate daily consumption of wine or other alcoholic beverages, normally with meals. Red meat intake and processed foods are kept to a minimum.

Metabolic syndrome — increasingly common in the United States — occurs if someone has three or more of the following five conditions: blood pressure equal to or higher than 130/85, fasting blood glucose equal to or higher than 100 mg/dL, a waist measuring 35 inches or more in women and 40 inches or more in men, a HDL ("good") cholesterol under 40 in men and under 50 in women, triglycerides equal to or higher than 150 mg/dL.

In the review, Panagiotakos and his team found the Mediterranean diet "is strongly associated with decreased metabolic syndrome risk," declining to pinpoint an exact percentage because the data would not fully support it.

The research team also noted that further study was needed, as a few of the studies reviewed also included interventions such as physical activity and smoking cessation.

The findings come as no surprise, said Dr. Ronald Goldberg, professor of medicine at the Diabetes Research Institute, University of Miami Miller School of Medicine, who reviewed the findings. Since many studies have confirmed the role of the Mediterranean diet on reducing heart disease, he noted, it makes sense that the diet would also reduce the risks that lead up to heart disease.

But since Americans are fond of processed and fast foods, how willing would they be to adopt the diet? "Not particularly," Goldberg acknowledged. But, he added, nutrition experts, recognizing that reluctance, have recently begun efforts to adapt the diet to different cultures — for example, including many traditional Hispanic foods into a Mediterranean diet adapted for those of Hispanic descent.

By doing so, the diet not only provides the same nutrients as the Mediterranean diet, but the familiar food of one's ethnicity, Goldberg said.

Panagiotakos says even U.S. fast-food-lovers can eat more like Mediterranean's. "Even in fast-food, we can introduce healthy eating, like salads, fruits and vegetables, cereals and legumes, and use good sources of fat. We can replace burgers with all these products — it is a matter of nutrition education."

WHAT'S FOR DINNER?! 

Broiled salmon with marmalade-dijon glaze 

Although quick enough for a hectic weeknight, this will impress guests, too. Serve with salad and roasted potatoes. Cooking Light Complete Meals in Minutes 

 

Ingredients:

• 1/2 cup orange marmalade
• 1 Tbs. Dijon mustard
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. black pepper
• 1/8 tsp. ground ginger
• 4 (6-ounce) salmon fillets
• Cooking spray

---

Directions:

Preheat broiler. Combine first six ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray.

Brush half of marmalade mixture over fish; broil six minutes.

Brush fish with remaining marmalade mixture; broil two minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

---

Servings: 4 (serving size: 1 fillet)

---

Nutrition information per serving: 377 calories; 13.4 grams of fat; 3.1 grams of saturated fat; 36.6 grams of protein; 27.3 grams of carbohydrate; 488 milligrams of sodium.

 

 

Make Your Waist Smaller with This 30-Second Habit

Few things plant the waist-widening TV remote more firmly in our hands than the need to destress. But here's a healthier way to let go of it all: Just breathe deeply.

It takes only about 30 seconds to do it right, and a quick and easy stress reduction strategy like this is critical to your waistline -- especially given a recent study on job stress and weight gain. In the study, workers who were super stressed tended to have bigger bellies than their peers who were more at ease.

Pound-Packing Stress Relief?
It's not that stress in and of itself causes waistlines to expand; it's how people deal with the stress that makes them fat. Researchers suspect the difference in weight was more likely due to the unhealthy coping mechanisms the stressed-out folks used -- like vegging in front of the TV, skipping that afternoon walk, and dipping into a pint of double fudge ice cream for cold comfort when they got home. 

Chill Out to Slim Down
Still, stress itself may do some damage as well. In fact, other research has found that chronic stress can increase the production of cortisol -- an anxiety hormone that facilitates the storage of belly fat and may boost cravings for high-calorie snacks. The good news? You can put stress to bed with just 30 seconds of deep breathing.  

Follow this quick four-step guide to deep breathing.

Breathing is one of those things your body does that you don’t have to think about. But we YOU Docs think you should pay attention to it every now and then, or you’ll miss out on some major health benefits, especially for your lungs. That’s because deep breathing:

• Brings oxygen deeper into your lungs
• Moves more nitric oxide (which widens blood vessels) to your lungs, which helps your blood vessels and lungs work better
• Removes toxins by getting lymph moving
• Calms you

Here’s a quick test: Stop reading, and inhale and exhale normally, looking down as you do. If you don’t see your belly moving, your breathing is short and shallow. Now try this:

1. Lie flat on the floor, one hand on your belly, the other on your chest.
2. Inhale deeply and slowly as you count to five. Your belly button should move away from your spine, and your chest should widen and rise slightly as your lungs fill with air.
3. Exhale slowly to a count of seven. Your belly button should pull toward your spine.
4. Let your belly button be your guide. When you deeply inhale, feel your belly button go out as your lungs fully expand with air. When you deeply exhale, feel your belly button suck in as you blow out old air and carbon dioxide.

Take 10 deep breaths like the one you just practiced, morning and night, and take as many as you need when practicing your serve or chasing your dog.

• Downsize the stress from your job with these six coping strategies.

When profits, the market, and your own bank account dip, it's no surprise if your mood mirrors them. Depression is actually one of the ways your body sends a signal that something isn't working quite right and that you should be thinking of coping strategies to get your body and mind on the right track. If you're too busy to think of them while you're trying to do three jobs -- or trying to get a job at all -- use these steps to keep your mind under control.

• Talk it out. We're living in a world where there's too much talk. We've got talk shows, talking heads, and people who talk the talk but can't walk the walk. Funny, though, in a hypercommunicative society, many of us can't talk about anything other than sports, soaps, or why the media focuses so much attention on (fill in celebrity scandal of the day). The fact is, when it comes to reducing the effects of depression, the biggest cure may not be in a pill bottle, but in making sure you don't stay bottled up yourself. In treating minor depression, talk therapy for 6 weeks is 60% to 70% successful, and it's 90% successful when used in conjunction with drugs. How does it work? Probably by releasing feel-good chemicals and by helping you learn new coping strategies. Think shelling out for a therapist will stress you out even more right now? Just talking about your problems with your spouse or your friends, can help.

• Go bananas. Eating a banana every day facilitates both the cross talk among your brain cells and the effect of certain neurotransmitters (such as serotonin and its precursors) that can make you feel better. These two effects may mean that eating a banana a day helps keep the therapist away by preventing recurring minor depression.
• Sweat it out. If you haven't exercised in a while, the thought of slipping into a pair of tight pants and a sports bra might seem depressing in itself. Exercise, however, has been shown to be more effective than many antidepressants in reducing major depression. Part of it may be because exercise boosts feel-good chemicals, and another part likely comes from the sense of purpose and accomplishment that regular exercise brings. Don't feel like it? Sometimes action has to come before motivation, and if you're depressed, you may need to act first in order to prime your motivational engine. 
• Try yoga. This form of exercise is specifically associated with decreased symptoms of depression and increased mood, perhaps partly because of the deep breathing (which has relaxation and brain function benefits) that's done during the practice.
• Use guided imagery. Guided imagery isn't the screen of your car's GPS; it's actually a way of making you feel better. It's been shown to improve the ability to cope with depression, improve mood, and decrease stress. All you need to do is go to a quiet place. Start by relaxing and breathing deeply, then visualize yourself in different good scenarios: spending time at a favorite place, such as the beach; or practicing for a big performance at work and then doing well. 
• Write at bedtime. Approach every day with an attitude of thankfulness. Impossible expectations lead to sadness. Try to write in a gratitude journal daily; writing three thank-you notes a day really does make it less likely that you will suffer depression. While you're at it, put some music on in the background. Music can improve moderately depressed moods; one study also showed that it improved heart rate and blood pressure.

While some signs of depression are easy to spot, many of us hesitate to call ourselves depressed. We'll write it off as being too tired or too stressed or justifiably sad. But if you chronically experience depression, and it's getting in the way of your life, it's worth mentioning to your doc. It's far better for potential employers, your family, everyone around you -- and for your own health -- if you don't think you have to be down just because the economic indicators are.

 

For job burnout, try this age-old remedy.

Americans (but not the French), throw away an estimated 415 million vacation days every year. That's 1.6 million years of unused vacation! Have we lost our minds? Chronic stress and overcommitment to work have been linked to an increased risk of heart disease, stroke, and mortality. Yep, not taking a vacation will make you older. Much older. 

Whatever your excuse for not taking a break -- your job can't live without you, you can't afford the expense, there simply aren't enough days in the year -- toss them out the window. 

The truth is, you're not doing anyone any favors by not taking time off. Not your family. Not your employer. And definitely not yourself. Research suggests that reducing stress and taking regular vacations -- once or twice a year -- may be as vital to your emotional and physical well-being as exercise or a healthful diet. And the benefits don't stop there. Vacations seem to have a positive impact on families and organizations as well.

People who take frequent vacations:

• Are less likely to be depressed, tense or tired
• Have a reduced risk of heart disease and all-cause mortality
• Tend to spend more time with their spouse and children and are more satisfied with their marriages
• Report being more interested and more productive in their work when they return from time off

So change your mindset. Stop thinking of vacation as a luxury you can live without and start thinking of it as a healthy habit. Let's face it: making time off a regular recuperative part of your life is probably the easiest lifestyle change you'll ever make.

Ticket to Health

The number one rule for a rejuvenating vacation? Leave the work and worries behind. And that'll be much easier to accomplish if you turn off -- or leave at home -- your cell phone, BlackBerry, and laptop.

It was once predicted that by the year 2000, Americans would be using mobile phones, working 20-hour weeks, and enjoying more than 3 months of vacation each year. Unfortunately, only one of these predictions has come true.

Technological developments, once expected to precipitate the end of the 5-day workweek, have in fact had the opposite effect. These advancements have blurred the boundary between work life and personal life, making it trickier rather than easier to find the right work/home balance.

Best Bets for a Recuperative Getaway

There's no need to break the bank at a pricey spa retreat to get the health benefits of vacation, but some variables do improve your odds of returning home relaxed and recharged. Use the tips below to help plan a health-enhancing holiday you won't soon forget.

Lucky Number 7
It usually takes people 2 to 3 days to really relax and get into the groove of vacation time. Longer vacations are associated with greater psychological benefits than shorter ones, so try to plan a break that's at least 7 days.

Pack Your Flip-Flops (and Your Sunscreen)
Warm, sunny destinations are the way to go if you're looking for a vacation that'll soothe your soul and lift your spirits, according to a recent study. Just make sure the heat won't be too extreme, and don't forget to wear your sunscreen.

Other factors that promote a sense of well-being on vacation include free time to do as you please (don't try to fit too much into your time off), exercise, lots of rest, and time spent getting to know new people. 

Family vs. Fancy-Free
Spending time with family can be a great source of support and can foster a sense of belonging. But family vacations? They can be downright stressful. Nevertheless, if your family lives far away, vacation time may be the only time you get to see them. So if you're planning to spend your break with relatives, make sure you set aside some time for yourself. And consider alternating your vacations between family and frivolity.

Leave the laptop
Fess up. Did you work during your last vacation?

	Yes
	No

According to a survey by the Families and Work Institute:
58% of people never work on vacation.
21% rarely work during vacation.
12% work sometimes.
9% work often or very often while on vacation.

If you think working while on vacation will make your return easier, think again. Compared with people who don't work during their vacations, those who do are more likely to feel overwhelmed when they return to work and are less likely to feel relaxed and energized.

Make your next vacation a work-free zone: Leave the laptop at home.

Indulgences

It's your vacation. Indulge. But try to avoid overindulging in food and alcohol. Excessive drinking and overeating may disrupt your sleep, upset your stomach, and leave you feeling worse for the wear.

So go ahead and enjoy the local cuisine, let your hair down, and have a good time -- but do so in moderation. And try to stay physically active while you're on vacation. You don't have to go to a gym or do a full workout. Take a walk to explore the area, go for a swim, or try your hand at something new and adventurous: windsurfing, rowing, golf, snorkeling, skiing, horseback riding -- the possibilities are endless.

You're the Boss

Most important: Take a vacation that suits your soul. When you're planning your next getaway, you may want to think back to some of the most memorable moments of previous vacations and choose a break with similar elements. Or consider a vacation that brings balance to your life. If you lead a hectic life, maybe a relaxing break would do you good. If you lead a calm life, an active or stimulating vacation might make for a refreshing change of pace.

Whether your ideal vacation involves lounging on a beach, hiking through the hills, or exploring the museums, early-morning markets, and historic sights of a foreign city, just make it happen. Doctor's orders.

WHAT'S FOR DINNER?!

Ham & Pasta Skillet

If you have left-over ham from your Easter dinner, try this out.  A mustard-spiked cheese sauce cloaks ham and broccoli, and is stirred into pasta. It's a recipe for a quick-cooking family favorite!

 

Prep Time:15 mins 

Total Time:30 mins

 

SERVES 4

 

 

 

 

 

 

 

 

 

INGREDIENTS

• 1 can (10 3/4 ounces) Campbell's® Condensed Broccoli Cheese Soup (Regular or 98% Fat Free)
• 2 cup broccoli florets
• 1 package (10 ounces) frozen broccoli cuts, thawed
• 1 cup milk
• 1 tablespoon spicy brown mustard
• 1 1/2 cup cooked ham cut into strips
• 2 1/4 cup medium shell-shaped pasta , cooked and drained

Directions

Heat the soup, milk, mustard and broccoli in a 10-inch skillet over medium-high heat to a boil.

Reduce the heat to low. 

Cook for 5 minutes or until the broccoli is tender.

Stir the ham and pasta in the skillet and cook until the mixture is hot and bubbling.

 

 

HAPPY EASTER

Hams: The Many Different Types & How to Cook Them

 

Ham is an Easter favorite.  A true ham is a rear leg of a hog from hip to knee. Most have a bone in it, but some are boneless. Sounds simple, right? I wish. There are exceptions, the picnic ham, which comes from the lower part of the front leg, and the turkey ham, which comes from a fowl (whose idea was this?). Let's clarify the murk. Here's what you need to know when shopping for a ham and tips for cooking it. 

Three major categories

Fresh Ham (a.k.a. Leg) is a raw uncured uncooked ham, usually with the skin still on. The meat is the typical pale pink to beige color of raw pork. It can be roasted, skin on or off, and it is especially good with the skin removed and smoke roasted. Use the skin for cracklins. 

Dry-Cured Ham is cured (preserved) by burying it a big mound of salt or by rubbing the exterior with salt, often mixed with sugar, black pepper, garlic, and other spices. In some places sodium nitrate and sodium nitrite are also added. It is then usually hung and air-dried for 6-18 months at cool temperatures, and it dehydrates significantly, concentrating its flavor. Often it is smoked at low temperatures. They are usually pink to brown and can be purchased as a whole ham, half a ham, and is usually served uncooked and sliced thin. Because their production takes a lot of time, dry-cured hams can be expensive. the most famous of this type is Prosciutto di Parma, the famous dry cured ham of Italy.

Wet-Cured Ham is the most popular ham in the US. It is meat that is usually skinned and cured by soaking in a brine or injecting it with a brine. A brine is a salt and water solution with some or all of these ingredients: Sugar, sodium nitrite, sodium nitrate, sodium erythorbate, sodium phosphate, potassium chloride, liquid smoke, and other flavorings. The ingredients will appear on the label. Some wet-cured hams are pre-cooked and labeled as "ready to eat". Some are sold uncooked as "cook before eating". By law these must have prominent labeling with safe handling and cooking instructions. When you get them home, they can be roasted or smoked depending on whether they have been pre-smoked or pre-cooked. For pre-cooked wet-cured hams, paint with a sweet and savory glaze, heat to 140°F, and serve. That's all there is to it. Yes, 140°F seems low, but that's what USDA says is safe since it is cured and pre-cooked. For uncooked wet-cured hams, take them up to 160°F.

Bayonne Ham is a dry-cured French ham.

Boiled Ham. See canned ham.

Black Forest Ham is a German dry-cured and smoked ham.

Brine Cured Ham. See wet-cured ham.

Canned Ham can contain scraps and pieces of meat pressed and formed to fit in the can and may contain up to 10% water or broth. Usually under three pounds. Canned ham labeled "shelf stable" can be stored at room temp for three years. I have no idea how to cook them and no interest in learning.

City Ham. An unofficial term used to describe wet-cured ham. It is usually sold in a plastic bag in the refrigerator case and labeled "ready to cook", "partially cooked" or "ready to serve". The better city hams also say "ham in natural juices".

Corned Ham. Corning is the word for curing with salt. Corned beef is fresh beef packed with salt and aged much like the dry cured hams above but not as long. Ditto corned ham. It is popular in Maryland and the Carolinas. Basically, you get a fresh ham, remove the skin (or not), pack it with kosher or pickling salt, wrap it with plastic wrap, put it in a pot in the fridge and turn it occasionally, then after a week, rinse off the salt and roast or simmer it. In Southern Maryland, corned ham is stabbed all over with a knife and the slits filled with a mix of cabbage, kale, collards, onions, and herbs to make a dish they call Stuffed Ham.

Country Ham is the generic name for American dry-cured ham. Sometimes it is smoked, usually it is not. It can be served uncooked like prosciutto or other European hams. If it is to be cooked, it needs to be soaked in an ice water bath for 4 to 12 hours, then simmered for 25 minutes per pound, then glazed, and browned at 325°F for 15 minutes. Whew.

Green Ham is not a ham covered with green mold meant to accompany green eggs and green beer, although some dry-cured hams do have a mold on them. It is a cured ham that has not been smoked. This is not an official USDA controlled definition, however.

Half Ham. Because whole hams are very large, many producers cut them into butt end and shank end. Butt half is from higher up, on the rump, and has more meat and fat. It is also easier to carve and usually more expensive. It is not to be confused with pork butt which is from the shoulder. Confused yet? The shank half is less fatty.

Ham Steak is usually a cross section slice of wet-cured smoked ham with a round section of thigh bone in the middle. It is good when grilled quickly with or without a glaze or sauce.

Picnic Hams are not really a ham, but a front leg from the shoulder socket through to the elbow sold raw. They usually run 5-8 pounds without the skin.

Prosciutto is Italian dry-cured ham preserved with salt, lard, and often other spices. It is occasionally smoked, but usually is not. It is made in many locations around Italy and named after the area of origin such as Prosciutto di Toscano from Tuscany. It is best when the meat is pale pink and the fat is cream colored and is usually sliced paper thin and eaten uncooked (crudo), fat and all. When fresh cut, it has a concentrated briny flavor and the fat is buttery. It is often wrapped around melon chunks, chopped in salads, or on a sandwich. There are numerous recipes that use prosciutto cooked as an ingredient such as pizza.

Prosciutto di Parma or Parma Ham is prosciutto from the Parma region of Italy. It is regarded by many as the best of the Italian hams and made according to strict regulations and supervision. That's Prosciutto di Parma aging in the picture at the top of the page.

Pumped Ham. See wet-cured ham.

Serrano Ham (Jamón Serrano) and Ibérico Ham (Jamón Ibérico) are the most prized Spanish dry-cured hams. Ibérico Ham hogs are fed acorns and there are several grades depending on how much of their feed is acorns.

Smithfield Ham is a dry-cured country ham from Smithfield, VA. There is a potential point of confusion because the world's largest pork product producer, Smithfield Foods, originally founded in Smithfield but now with plants all over the world, makes a range of hams, most of which are not country hams. Got it?

Smoked Ham has usually been wet-cured and then smoked. It is, sometimes, simply smoked without the cure.

Smoked Ham Rump. A big gumdrop shaped portion of a smoked ham.

Spiral-Cut or Spiral Hams are skinned, wet-cured, and pre-cooked, usually coated with a sweet glaze and vacuum packed in plastic wrap. They usually weigh 7-10 pounds. They can be cooked but be careful because they can dry out easily. To heat them, wrap in foil and cook at 325°F for about 10 minutes per pound. Bring it up to 140°F.

Turkey Ham is turkey thigh meat wet-cured and cooked. Why does USDA let this be called ham?

Virginia Ham is similar to Smithfield Ham, but it is not from Smithfield proper.

Westphalian Ham is dry-cured and smoked German ham from hogs fed acorns.

 

Spring Foods Have Sprung: April Superfoods

It may not necessarily feel like it (depending on where you live), but spring has finally sprung. It's here! We promise! And with the warmer temps and the burgeoning blossoms, there also exists a bounty of fresh and tasty superfoods ready to be eaten. Here are our picks for April:

Avocado

Technically a fruit, avocados are chock-full of healthy, monounsaturated and polyunsaturated fats. They are also an excellent source of potassium and vitamin E.

How To Buy And Eat

The California Avocado Commission suggests gently squeezing the fruit in your palm; if it's ready to eat, it will be "firm yet will yield to gentle pressure." If it still requires a bit of ripening, try placing it in a brown paper bag and storing at room temperature until it has softened.

When it comes to eating this heart-healthy fruit, raw is always a quick and easy option. Avocados can be great raw with just a dash of salt, mashed up in guacamole, or in a delicious spring salad.

Strawberries

Yes, strawberry season has begun, which means good things for your tastebuds and for your overall health. Strawberries are extremely high in vitamin C as well as key antioxidants that, according to The George Mateljan Foundation, help make them a powerful anti-inflammatory, among other things.

"Strawberries are also really rich in pectin, which is a type of soluble fiber," explains Dr. Rebecca Reeves, the former president of the American Dietetic Association. She adds that berries in general, which are just coming into season in certain parts of the country, are always a great, highly-nutritious bet.

How To Buy And Eat

The key here is color -- look for deep, red berries (keeping in mind that there are color differences among varieties), as they'll be the sweetest, most ripe options. As far as cooking, strawberries are another option that's great, as-is. Although really, who can resist a lighter version of the traditional strawberry shortcake, made with tons of berries and fat-free milk?

Rhubarb

Rhubarb is another food that's high in dietary fiber, Vitamin C and Vitamin K. But ths pink, tart vegetable is one that people sometimes just don't know what to do with.

How To Buy And Eat

Rhubarb is usually sold in bunches (think asparagus). The dark, pink stalks and, generally speaking, shorter, pinker stalks are sweeter than the longer, green ones -- though again, that can vary depending on the variety. Rhubarb can be great in pies and crumbles, though it is also a good option for chutneys and salads, bringing in a refreshing tart flavor.

Spinach

Spinach tends to be a cool-season annual, which means it thrives in spring. Good thing, too, because people just can't say enough about the nutrition benefits of this superfood. It is rich in Vitamins A, B, C, E and K and is extremely low in calories. Fresh spinach is also jam-packed with cancer-fighting antioxidants. "Spinach is really high in vitamins and minerals," Reeves says. "It is a real superfood."

How To Buy And Eat

These days, spinach is an increasingly easy choice given that pre-washed packages of baby spinach abound. But if you're buying a bunch, look for leaves that are dark green and crisp as well as stems that are still intact.

As far as eating, there are lots of options out there -- steamed, pureed or sautéed, to name a few. Spinach can also be used in, or as a base for, refreshing spring salads.

 

WHAT'S FOR DINNER?!

Fish and Chips With Homemade Tartar Sauce

Classic British fish and chips are right at your fingertips with this easy, at-home method. 

 

Prep Time: 0 mins

Total Time: 1 hr 10 mins

SERVES 10

 

 

 

INGREDIENTS

• vegetable oil, for deep frying
• rice flour for dredging
• 2 8 oz haddock filets (or cod fish fillets) cut in 1/2 on an angle
• 4 large russet potatoes
• 1 3/4 cup rice flour
• 2 teaspoons baking powder
• 1 teaspoon salt
• 1 teaspoon sugar
• 1 bottle (12 oz) beer, pale ale or lager works well
• 1 cup mayonnaise
• 1 tablespoon capers, chopped
• 1 tablespoon cornichons, chopped
• 2 tablespoons flat leaf parsley, finely chopped
• 1 tablespoon tarragon, finely chopped
• 1/2 lemon, juiced
• Lemon wedges, for serving

Directions

Preheat oven to 350 F.

Bake potatoes on a tray in hot oven for 30-45 minutes -- until knife-tender. This can be done the night before or ahead of time. Cut each potato into 6 or 8 wedges depending on the size.

Heat 3 inches of oil in a deep fryer or a deep pot to 375 F. Begin by frying half the wedges at a time for 4 to 5 minutes until crispy and brown. Take out and drain.

In a large mixing bowl, combine the rice flour, baking powder and salt.

Make a well in the center and gradually pour in the beer whilst whisking to combine the dry ingredients and forming a smooth batter.

Spread the rice flour for dredging on a plate.

Dredge the fish pieces in the rice flour and then dip them into the batter, letting the excess drip off.

Submerge the battered fish into the bubbling oil for 4 to 5 minutes until crispy and brown.

Remove and drain the fish with the chips on paper towels; season lightly with salt.

Serve wrapped in a newspaper cone with lemon wedges and/or tartar sauce.

To prepare the tartar sauce, combine all tartar sauce ingredients in a small mixing bowl. Makes about 1-1/4 cups.

Chill before serving to let the flavors combine. Serve with fish and chips and some fresh lemon wedges.