1. Lighter chocolate chip treats can satisfy the inner Cookie Monster Health
By Kathy Manweiler
Cookie Monster had better
for
Kathy’s Chocolate Chip Cookies
guard his stash, because people are
crazy about cookies, especially the 1 1/2 cups all-purpose flour
Life
chocolate chip variety. 1 cup whole wheat flour
A report about cookie trends by 1 teaspoon baking soda
Research Spotlight found that 61 1 teaspoon salt
percent of all households buy 12 tablespoons butter, softened A publication of Health Magazine
chocolate chip cookies. An industry 1 cup applesauce
estimate indicates that Nabisco sells 1 cup sugar
close to $400 million worth of Chips 1 cup brown sugar
Ahoy cookies in one year. 1 1/2 teaspoons pure vanilla extract
That’s a lot of cookie dough, 1 cup Egg Beaters
and those statistics don’t even count 1 1/2 cups dark chocolate chips
all of the goodies we bake at home.
Making baked goods healthier Preheat oven to 375 degrees.
can be a challenge because in many cases, using sugar In a bowl, combine the flours, baking soda and salt. Set aside.
substitutes or whole wheat flour can significantly change the In another bowl, cream together the butter, applesauce, sugar,
texture and taste. brown sugar and vanilla. Stir in the Egg Beaters.
Some of the changes were easy. Add the flour mixture gradually, stirring well between
My chocolate chip cookies have about 30 percent fewer each addition. Fold in the chocolate chips. Drop the batter by
calories and 36 percent less fat than Toll House cookies. Two of rounded tablespoons onto ungreased cookie sheets. Bake for 8 to
these cookies along with a cup of fat-free milk makes a snack 11 minutes or until golden brown. Let stand on cookie sheets for
that has 240 calories and less than 9 grams of fat. 2 minutes, then remove to wire racks to cool completely.
Makes about 60 cookies.
Per cookie: 80 calories
Health Magazine
Place
Attn: Talk to Us
Chocolate and Red Wine:
Postage
Indulge for your heart
2100 Lakeshore Drive
Here
Birmingham, AL 35209
Organic Progress
Best and Worst Foods
___________________________________________
Great recipes inside!
___________________________________________ Bring on the fiber!
___________________________________________ Too much caffeine?
___________________________________________ Stick with New Years
Resolutions
Put some purple on your
plate!
Satisfy your sweet tooth
8
2. Healthful beginnings
Chocolate and red wine: smart eating
C
Health By Joe Bonwich By Barbara Quinn
2008 may truly be a year of “new beginnings.” Some eaters also had higher levels of hormones that
believe the number 8 as in 2008 signifies beginning again, increase appetite and fat storage.
for
onsume chocolate, nuts
commencement or “new firsts.” 2. I will set aside 30 to 60 minutes to do some
Life and red wine. Who could
So, what shall I “begin again” this year? Before I type of enjoyable physical activity at least 5 days a
argue with that?
decide to drop 20 pounds or develop six-pack abs, I week. That’s the amount of exercise time reported
According to the Alzheimer’s
need to realize that each decision to do something by people who have successfully lost weight
Editor: Association, such eating habits also
requires that I don’t do something else. For and kept it off.
reduce your risk of developing
Riley Tant example, if I choose to eat more vegetables, I 3. I will consume (put in my mouth and
dementia.
may choose not to eat as many French fries. If I swallow) five or more servings (3 to 4 cups) of
Red wine, nuts and chocolate are
decide to exercise for an hour, I must also fruits and vegetables each day. A high intake
Art Director: high in antioxidants, which appear to
decide not to do something else of these foods is associated with healthier
protect brain cells. But the Alzheimer’s
Forrest Carmichael with that time. hearts and weights as well as a decreased
Association recommends that they be
Here are some resolu- risk for cancer.
consumed in conjunction with dietary
tions to help us say “Yes” to 4. I will stay away from fast food
Copy Editor: guidelines to manage your body
a healthier year in 2008: restaurants. A recent study found that
weight and limit foods high in fat and
Archibald Walton 1. I will eat three small people who did not frequent these
cholesterol. Supplements containing
meals spaced throughout establishments were more
vitamin E, vitamins E and C together,
each day. A recent study successful at controlling their
Test Kitchen Director: vitamin B-12 or folate also may be
compared the effects of weight (duh).
important in lowering your risk of
Coretta Ramon eating 3 meals a day versus one 5. I will get my very own
developing Alzheimer’s disease.
evening meal in healthy middle- customized food plan that shows exactly what foods in
The four pillars of the Alzheimer's
aged men and women. Even though both groups ate the what amounts I need each day for good health based on my
Production Assistant: Association's Maintain Your Brain
same amount of calories, the volunteers who ate only one age, sex, height, weight and level of physical activity. Find it
program:
Madeline Bright meal a day had higher morning blood sugar levels a at www.mypyramid.gov
1. Stay mentally active. Mentally
defect that can lead to type 2 diabetes. The once-a-day 6. I will follow the food plan to the best of my ability.
stimulating activities strengthen brain
Contributing Writers: cells and connections between
them and may create new
Color your plate purple:
nerve cells.
Kathy Manweiler 2. Remain
Blackberries, plums and eggplant all rich in disease-fighting agents
socially involved.
Joe Bonwich
Social activity not By Allison Askins
only makes physical
Barbara Quinn
Deep purple eggplant, plums and blackberries. Each is edible seeds within the fruit. Blackberries also contain ellagic
and mental activity
plentiful in the produce aisle these days, and each offers a rich acid, which has been found helpful in the battle against colon
Kat Bergeron more enjoyable, it can
source of health-producing cancer.
reduce stress levels,
Allison Askins phytochemicals, or nutrients Plums are another deep purple fruit that are yummy to eat
which helps maintain
found in specific foods because alone. But why not try them in an upside down cake that is
healthy connections among
Ronnie Cummins of their hue. getting rave reviews on allrecipes.com?
brain cells.
Deep purple and bluish Plums are plentiful in the phytochemical resveratrol, which
3. Stay physically active:
Harry Jackson Jr. foods are believed to lower the is being studied as an anti-cancer drug. The trick, Hester said, is
Exercise is essential for
risk of some cancers, to finding out how to get the resveratrol to attach directly to cells.
maintaining good blood flow to
Photography: improve urinary tract health Eggplant is good for people living with Type 2 diabetes
the brain and to encourage the
and memory function and to and for those trying to lower their cholesterol levels.
creation of new brain cells. Exercise
Grace Freeman help with the overall aging Hester recommends drizzling fresh slices of eggplant with
also can significantly reduce the risk
process. olive oil and broiling them under the broiler or grilling
of heart attack, stroke and diabetes,
“These foods contain plant them. A healthier alternative to fried eggplant is
and thereby protect against those risk
Health for Life: properties ... which have protective eggplant parmesan. The eggplant can be
factors for Alzheimer's and other
“Bite-size health information properties against a lot of disease,” said breaded, topped with fresh tomato sauce and
dementias.
Cristen Hester, dietetic intern with the cheese, then baked in the oven.
for everyday life.” 4. Adopt a brain-healthy diet. This
South Carolina Department of Health and Other purple foods: black
reduces the risk of heart disease and diabetes,
Environmental Control. currants, blueberries, elderberries,
encourages good blood flow to the brain and is
Volume 1, Issue 7 In addition to being abundant in purple asparagus, purple cabbage,
low in fat and cholesterol. Research suggests
antioxidants, blackberries are high in purple figs, purple-fleshed
that high cholesterol may contribute to stroke and
fiber. One cup of blackberries potatoes, purple grapes, purple
brain cell damage. The brain needs the right
provides 7 grams of fiber pepper and raisins
balance of nutrients, including protein and sugar, to
2 because of the small
7
function well.
3. Returning to organic farms
Caffeine: How much is too Adding more fiber to your
can restore integrity to
much? diet has long-term health
American food
benefits
By Kat Bergeron
Wired on caffeine? By Ronnie Cummins
By Harry Jackson Jr.
It’s happening to more and more people because the
The current state of America’s food industry reads like a
popular and legal stimulant drug is available in so many tasty
litany of unmitigated disasters. Consider just a few of the most
forms. Super-charged coffee. Super-sized cola. Giant energy
recent events:
drinks. Infused teas. Pills. So you want to feel better, look better and be nicer? Eat
The discovery of contaminated food imports chiefly from
Caffeine stimulates the central nervous system and speeds more dietary fiber.
China with the potential for sickening and, in some cases,
up blood flow, which can “Fiber has a major benefit in reducing obesity and
killing, tens of thousands of unwary consumers.
cause a boost of energy constipation,” says Dr. Mike Roizen, co-author of “You: The
Congress once again bypassing sensible agricultural reforms
and alertness, albeit Owners Manual” and founder of RealAge.com.
and doling out billons of dollars in misguided subsidies to giant
temporary. It can also be While those factors alone can make you a better person, the
companies engaging in industrial-strength agriculture.
an analgesic for pain. overlooked benefit of fiber is that to get more you need to eat dollars for foods and products that are healthy, locally produced,
A massive bio-fuels boondoggle enticing farmers to grow
A love of caffeine, or healthful food. and eco-friendly.
corn for ethanol rather than food and, thus, sending supermarket
at least its effects, is Fiber comes in two varieties, insoluble and soluble, Organic food and farmers markets are booming. Pesticide-
prices soaring.
nothing new despite the explains Dr. Charlene Prather, a gastroenterologist at SLUCare free lawns and gardens, green buildings, solar panels, wind
Widespread droughts and pest infestations fostered by an
rows of new products in and St. Louis University School of Medicine. generators, “buy local” networks, and bike paths are sprouting.
unstable climate threatening huge crop losses at harvest time.
just about any store that Insoluble relieves constipation by pushing waste material Turning back to the time-tested practices of local,
Spiraling epidemics of diet-related obesity, heart disease and
sells sodas or groceries. rapidly through your system. The result is you feel better. It’s eco-friendly, organic food and farming will go a long way
cancer spawned by the food industry’s huckstering of fast food
Nearly 5,000 year ago, found in the indigestible parts of plants that we eat grain husks, toward restoring our health and the health of the planet.
and junk snacks.
the Chinese discovered skins of fruits and vegetables, the brown in brown rice, outsides Organic and local farms can dramatically reduce energy use
Fortunately, there are changes on the horizon. Having
the wonders of drinking of beans, peas and berries. It’s also called roughage or bulk. in the agricultural sector by 30-50 percent while safely
connected the dots in this patchwork of inconvenient truths,
tea. Historians believe Soluble fiber often gets forgotten. But it’s the one that sequestering in the soil enormous amounts of greenhouses gases.
millions of Americans now are voting with their consumer
coffee beans were used lowers cholesterol and reduces the risk of heart disease and is It’s time for a change before it’s too late.
as money and consumed associated with reversing obesity. Soluble fiber turns up
as food in Africa and generally in the pulp of fruits, vegetables, grains and beans.
Get the scoop on the best and worst foods
turned into coffee 1,400 Rather than using stomach acids and enzymes to digest soluble
years ago. fiber, your body uses bacteria, which digest it slowly.
Caffeinated soft drinks have been around more than a Soluble fiber becomes a spongy, watery gel that moves
By Joseph Gidjunis
century. Some years you hear it’s bad for you; other years you through the system sponging up cholesterol that wants to get
hear it’s OK, at least in moderation. into your bloodstream. In an effort to cut through some of the hype, the Center for CSPI recommends foods high in vitamins and minerals.
Apparently, caffeine is one of the most studied ingredients Food labels generally say “fiber” because most fiber-rich Best:
Science in the Public Interest (CSPI) has created a guide listing
in our food supply but that hasn’t settled things. Debate swirls foods carry both forms of fiber, although some foods carry more 1. Oranges: Rich in vitamin C, folic acid and fiber.
some of the best and worst foods to include in your diet. If
around the stimulant. How much is too much? Is a small of one and less of the other. 2. Whole-grain bread: Higher in fiber and vitamins than white
you’ve always assumed granola and soup are healthy, some of
amount OK? Is it OK for kids? Fruits have lots of each. The skin has the insoluble fiber the bad foods may surprise you: bread.
“You have to use good sense,” said Dale Belham, clinical while the pulp carries more soluble fiber for example, a medium 3. Sweet potatoes: Loaded with carotenoids, vitamin C,
dietitian at Hancock Medical Center in Bay St. Louis, Miss. pear will have 5.1-grams fiber, a fifth of a woman’s daily Worst: potassium and fiber.
“It’s all about balance. Don’t deprive yourself but don’t do it in requirement of 25 grams of fiber and a sixth of the 30 grams of 1. Quaker 100% Natural Oats & Honey Granola: Oats 4. Beans: Low in fat, and rich in protein, iron, folic
excess. fiber men need. The daily requirements vary by a person’s size, are coated with sugar and “more artery-clogging fat than acid and fiber. CSPI recommends lentils and
“A little caffeine in your diet should be fine if you are a weight and age. you’d get in a McDonald’s hamburger.” garbanzo, pinto, black, navy and kidney
healthy adult. You know that if you are drinking coffee all day 2. Denny’s Grand Slam Breakfast: At 800 calories, it beans.
long, or drinking two or three liters of cola a day, that’s too 5. Salmon and other fatty fish: Omega-3
comes with three-quarters of your daily fat, nearly a full
much. It’s all about balance. day’s sodium and one-and-a-half day’s cholesterol. fats in fish especially in fatty fish like salmon,
“When it comes to energy drinks and super-charged coffee, 3. Campbell’s red-and-white-label condensed sardines and rainbow trout can reduce the
I think a lot of people are looking for something that’s not there. soups: One can equals your entire daily sodium risk of sudden-death heart attacks.
Caffeine is just temporary. You will get energy by eating healthy Unfortunately, people get only about half their daily fiber 6. Kellogg’s All-Bran: A half-cup
allowance.
and exercising and maintaining your weight.” content. If you’re going to load up on fiber anywhere, do it at 4. Burger King french fries: You might be shocked to serving provides nearly a third of the
Spoken like a true nutritionist. So what if you need the breakfast. That means higher fiber cereals, bread and fruit. The know that a king-size order is 590 calories and 30 grams fiber you need each day and reduces the
boost to see you through a project, or to jump-start you in the effect can hold down your appetite through the day, she says. of fat. risk of cancer and heart disease.
morning? Then there are the energy drinks. Red Bull has 80 For example, while heavy, dark, dense loaves of bread 5. Pizza Hut’s Big New Yorker Pizza: Two slices have a 7. Spinach and kale: Filled with vitamin
milligrams, which is less than a cup of coffee, and the biggie claim to be high in fiber, the lighter, fluffy, whole grain, whole full day’s fat and sodium, even without the sausage and C, carotenoids, calcium and fiber.
Full Throttle has about 144 milligrams, according to Cuevas’ wheat bread can have more fiber and fewer calories per slice. pepperoni.
research. Most energy drinks are so sugar-charged that another Some cereals can provide a lot more than 5 grams of fiber 6. Entenmann’s Rich Frosted doughnut: One doughnut has as
rush comes from that. On the caffeine whopper side are drinks in a bowl. Fiber mavens tout the cancer-fighting ability of fiber. much saturated and trans fat as nine strips of bacon.
like Starbucks’ Coffee Grande, which has about 259 However, experts say the cancer-fighting properties are a
3
6 milligrams, the daily recommended limit. byproduct, not a direct cause and effect.
4. BERRY PANCAKE OR WAUKAU
GRILLED LAMB CHOPS WITH RED WINE, GARLIC AND HONEY
GLAZE
Ingredients:
Ingredients:
8 servings
1 cup dry red wine
1 cup all-purpose flour
1 cup olive oil
1 teaspoon salt
3 tablespoons chopped fresh oregano
1 cup milk
2 tablespoons minced garlic
1 large egg
2 teaspoons red wine vinegar
1 teaspoon vanilla extract
1 teaspoon salt
4 tablespoons unsalted butter
1 teaspoon ground black pepper
2 cups fresh berries (any combination of
8 (1 1/2-inch-thick) loin lamb chops
raspberries, blueberries, blackberries or sliced
2 tablespoons honey
strawberries)
1 cup sugar
Directions:
Mix red wine, olive oil, oregano, garlic,
vinegar, salt and pepper in a large glass
Directions:
baking dish. Arrange lamb chops in single
Adjust oven rack to lower-middle position and heat oven to 375 degrees. Whisk flour and salt in medium bowl. Whisk
layer in dish; turn to coat. Cover and
milk, egg and vanilla in small bowl.
refrigerate at least 2 hours or up to 1 day,
Make a well in center of flour mixture and add milk mixture to the well. Whisk into a thick batter (a few lumps might
turning and basting often.
remain). Melt butter in a 12-inch ovenproof skillet over medium heat.
Preheat grill to medium-high. Transfer lamb to a plate. Mix honey into the marinade in the baking dish. Grill lamb to
Pour batter into center of skillet and allow to level. Scatter berries over batter, leaving a one-inch border around the edges.
desired doneness, turning and basting with marinade often, about 10 minutes for medium-rare. Heat remaining marinade in a
Sprinkle sugar over berries, again avoiding their outer 1-inch border. Bake until edges are puffed and deep golden brown, 50 to
medium skillet; bring to a boil, then cook until reduced by half. Drizzle reduced marinade over lamb.
60 minutes. Transfer to a serving plate and serve hot.
Yield: 4 servings
DOUBLE DARK CHOCOLOATE WALNUT BARK PLUM BLUEBERRY UPSIDE DOWN CAKE
Ingredients: Ingredients:
20 ounces bittersweet chocolate, chopped 1 1/2 cups all-purpose flour
1 cup walnuts, chopped and toasted 1 1/2 teaspoons baking powder
8 ounces white chocolate morsels 1 teaspoon salt
3 tablespoons margarine
Directions: 1 cup brown sugar
Preheat oven to 250 degrees. Line an 11-by-17-inch 1/3 cup margarine
rimmed baking sheet with parchment paper or foil. 1 cup white sugar
Sprinkle chopped dark chocolate evenly on lined sheet 1 egg
pan. Place in oven just until chocolate is softened, about 5 1 teaspoon vanilla extract
minutes. Remove from oven. 1 cup milk
Using rubber spatula or back of spoon, spread 4 black plums, pitted and thinly sliced
chocolate evenly on sheet to edges. Immediately sprinkle 1 cup blueberries
walnuts over chocolate; press gently.
Place white chocolate morsels in a freezer-weight
zip-top plastic bag; microwave until soft, about 45 Directions:
seconds. Work the soft chocolate into one corner of the Preheat oven to 350 degrees. Grease a 9-inch cake pan. Combine the flour, baking powder and salt. Set aside. In the
bag, and cut off a tiny tip to form a pastry piping bag. prepared pan, combine 3 tablespoons margarine and brown sugar. Place pan inside the preheated oven until the margarine melts
Gently pipe thin swirling circles of the melted chocolate and begins to bubble. Set aside.
over the walnuts to form a lacy pattern. In a large bowl, cream together the 1/3 cup margarine and 1 cup white sugar until light and fluffy. Beat in the egg, then stir
Refrigerate until chocolate is firm, about 2 hours. in the vanilla. Beat in the flour mixture alternately with the milk, mixing just until incorporated.
Peel foil or parchment from back; cut chocolate bark into Arrange plums around the edges of the prepared pan, overlapping slightly. Distribute the blueberries in the center. (You also
irregular bite-size pieces. can use only plums or other fruits such as peaches or apricots.) Pour batter into prepared pan, covering fruit completely. Bake in
Yield: About 30 servings the preheated oven for 40 minutes, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool 15
4 5
minutes before serving
