Choose herbs to add a dash of flavor and health to meals

Looking for ways to wake up your taste buds but also keep meals healthy? Fresh herbs can add flavor excitement to foods while adding health benefits, too.

There are good reasons for using herbs in cooking. As plants, herbs contain phytochemicals, or natural plant compounds that include antioxidants, carotenoids, and phenols. Some of these compounds are familiar to us such as vitamin C in parsley, and vitamin K in basil and oregano.

Besides enhancing the nutrient profile of the foods it complements, each herb provides unique flavors that can also play a role in improving health.

For those who are heavy-handed with the salt shaker, the added taste that herbs impart can help reduce the amount of salt needed to accent foods. By reducing sodium, salt-sensitive individuals can improve their blood pressure.

Trying to reduce fat intake? Because fat adds its own flavor to foods and also helps to carry flavors of other ingredients, decreasing fat can affect flavor. But by adding herbs to low fat foods, meals can be tasty and wholesome.

Both fresh herbs and their dried or ground versions have a place in the kitchen. But with summer close by, having an herb garden would be a great project for anyone wanting some outdoor time.

Herbs are hardy plants and are easy to grow whether one has a garden plot, a patio, or a balcony.

Garden centers have a variety of herbs available now. Try common herbs first. Basil, mint, oregano, rosemary, and thyme contribute mouth-watering flavors and can be used in familiar dishes. Basil is often used in pesto, oregano works well in tomato dishes, rosemary enhances pork, and thyme is a wonderful seasoning for poultry.

Herbs also make great salad dressings. Check out Cooking Light for some tempting suggestions.

For residents of Birmingham, the Cooperative Extension System of Alabama offers a bounty of information on herbs including history, types, and suggestions for growing and drying herbs. Prefer organic herbs? This service also offers sources for those who prefer to grow their own organic plants from seeds. As an added bonus, the extension staff offers a comprehensive handout that can be downloaded from their site.

Here in Alabama the soils tend to be clay-based, and some areas sport substantial rock. If your soil is similar, growing herbs in pots or in raised beds with rich compost may be wise alternatives.

A final note--gardening is a great activity for kids. No matter what their ages, kids can help with some aspect of gardening from choosing the seeds or herbs, preparing the soil (even with sandbox tools), and then watering the seedlings. Engage them in the cooking process, too.

And, if a cat is a member of the family, grow some catnip on a windowsill. Just for fun.

Photo Credit: Apolonia/FreeDigitalPhotos.net

The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. A fat reduction review can help you build a clear describe of what you demand to focus on to carry out your fat burning goal if you're a beginner; or serve as a reminder for the ones who are at an advanced or more boost step of their weight loss strategy. Promptly after are seven steps that can serve as methods for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss courses have tricked people into believing that it is the same, but most diets and weight loss programs only work by causing a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.

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Cherries may reduce risk of gout attacks

Certain diet and lifestyle changes may help if you suffer from gout, a type of painful arthritis that occurs when uric acid builds up in the blood and causes joint inflammation. A new study suggests that adding cherries to the daily diet can significantly help reduce the incidence of gout flares.

Dr. Yuqing Zhang, a professor of medicine and public health at Boston University, recruited 633 gout patients who were followed for one year. Participants were asked to report about the date of their first gout attack, symptoms, medications and risk factors. The volunteers were asked about diet, specifically their intake of cherries, which have urate-lowering effects (reducing the bodys production of uric acid) and anti-inflammatory properties.

Those who consumed the fruit a serving size is one half cup, or 10 to 12 cherries had a 35% lower risk of gout attacks. When combined with the uric acid-reducing drug allopurinol, the cherry eaters had a 75% lower risk of flares.

"Our findings indicate that consuming cherries or cherry extract lowers the risk of gout attack," said Dr. Zhang. "The gout flare risk continued to decrease with increasing cherry consumption, up to three servings over two days."

About 8.3 million American adults suffer with gout. A fat loss review can help you establish a clear outline of what you demand to focus on to accomplish your fat reduction objective if you're a novice; or serve as a reminder for those who are at an intermediate or more enhance stage of their weight-loss plan. Promptly after are seven steps that can serve as suggestions for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss programs have tricked people into wondering that it is the same, but most diets and weight loss programs only work by leading to a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. The exact cause is unknown, but it tends to be more common in men, post-menopausal women, and those who drink alcohol or take certain medications. The condition may also develop in people with diabetes, kidney disease, obesity, anemia, and blood cancer.

Although diet can play a big role in helping to reduce recurrent gout attacks, Dr. Allan Gelber from Johns Hopkins University School of Medicine and Dr. Daniel Solomon from Brigham and Womens Hospital and Harvard University Medical School remind gout patients that they should not abandon medication in favor of solely eating cherries or any other dietary intervention. As seen in the study, the combination of a healthful diet and anti-gout drugs greatly improve symptom occurrence.

Among the diet and lifestyle changes you can make to reduce the incidence of gout attacks include following a lowered-purine diet by avoiding such foods as anchovies, sardines, oils, herring, organ meat (liver, kidney, and sweetbreads), legumes (dried beans and peas), gravies, mushrooms, spinach, asparagus, cauliflower, consomm, and baking or brewer's yeast. Avoiding fatty foods may also help.

Weight loss may also reduce the incidence of gout attacks, but be sure to eat enough calories to only lose weight at the recommended rate of 1 to 2 pounds per week. Rapid weight loss can cause uric acid kidneys stones to form.

Journal References:

Zhang Y, et al "Cherry consumption and the risk of recurrent gout attacks" Arthritis Rheum 2012; DOI: 10.1002/art.34677.

Gelber A, Solomon D "If life serves up a bowl of cherries, and gout attacks are 'the pits' -- Implications for therapy" Arthritis Rheum 2012; DOI: 10.1002/art.34676.

Additional Resource:

PubMed Health US National Library of Medicine

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  Celebrex Side Effects Can Include Increased Risk of Heart Attack

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  Cheers to Cherries! 6 Health Benefits Of This Spring/Summer

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  Natural Gout Treatments

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Miley Cyrus wants a perfect body for perfect wedding, when 'movie crap is real'

Miley Cyrus keeps it simple, merely seeking for perfection when it come to her wedding day and her body. Your wedding day is "the one day where that movie crap is real," she pointed out to Ellen DeGeneres on Nov. 8. So it naturally follows that "it has to be perfect," Miley declared. "It has to be like a soundtrack in a movie." (Although Miley didn't specify which movie, we're suggesting "Love Story" or "The Way We Were.")

However, Miley was quick to clarify that she's not obsessed about minute details. "I don't care what color the napkins are, to be honest. I really don't care. So, it's a lot of weird detail. I don't want to be doing too much and be crazy and forget about the moment of it all," she explained to Ellen. What she has been obsessed about: Weight loss. Miley has steadily lost weight since April, when she dealt with rumors that she had an eating disorder by tweeting, "For everyone calling me anorexic I have a gluten and lactose allergy. Its not about weight its about health. A fat burning review can help you construct a clear outline of what you require to focus on to accomplish your fat loss target if you're a rookie; or serve as a reminder for the ones who are at an intermediate or more enhance phase of their weight loss strategy. Following are seven steps that can serve as tips for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss plans have misled people into considering that it is the same, but most diets and weight loss programs only work by resulting in a person's body to reduce more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Gluten is crapppp anyway!" And she subsequently tweeted her recommendation to others, "Everyone should try no gluten for a week! The change in your skin, phyisical and mental health is amazing! U wont go back!"

In addition to her dairy-free, gluten-free diet, Miley has been toning her body with Pilates classes from celebrity instructor Mari Winsor. Miley heads to the studio almost every day for hour-long classes. Mari told People magazine in July that Miley is focused on the classes because "she wanted to sculpt her body." Miley has been showing off her toned midsection all over Hollywood, leaving one key question unanswered for her wedding: Will she find a designer who can craft a wedding gown that shows her six-pack abs?

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High insulin levels cause obesity, scientists discover; low carb diet may help (Video)

Eating more than we need may cause obesity, not as a result of chronically elevated levels of the hormone insulin, rather than obesity causing high insulin levels as has previously been thought. These are the results of new research in mice reported in the December issue of Cell Metabolism, which challenges the widespread view that rising insulin is a secondary consequence of obesity and insulin resistance and adding credence to the growing trend amongst the health-conscious to choose a lower carbohydrate diet to optimise their health and weight.

The new study shows that animals with persistently lower insulin stay trim even as they indulge themselves on a high-fat, all-you-can-eat buffet. The findings come as some of the first direct evidence in mammals that circulating insulin itself drives obesity, the researchers say.

The results are also consistent with clinical studies showing that long-term insulin use by people with diabetes tends to come with weight gain, says James Johnson of the University of British Columbia.

"We are very inclined to think of insulin as either good or bad, but it's neither," Johnson said. A fat loss overview can help you produce a clear describe of what you require to focus on to carry out your fat burning purpose if you're a beginner; or serve as a reminder for these who are at an intermediate or more boost stage of their weightloss strategy. Following are seven steps that can serve as guidelines for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss courses have fooled people into wondering that it is the same, but most diets and weight loss applications only work by producing a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. "This doesn't mean anyone should stop taking insulin; there are nuances and ranges at which insulin levels are optimal."

Johnson and his colleagues took advantage of a genetic quirk in mice: that they have two insulin genes. Insulin1 shows up primarily in the pancreas and insulin2 in the brain, in addition to the pancreas. By eliminating insulin2 altogether and varying the number of good copies of insulin1, the researchers produced mice that varied only in their fasting blood insulin levels. When presented with high-fat food, those with one copy and lower fasting insulin were completely protected from obesity even without any loss of appetite. They also enjoyed lower levels of inflammation and less fat in their livers, too.

Those differences traced to a "reprogramming" of the animals' fat tissue to burn and waste more energy in the form of heat. In other words, the mice had white fat that looked and acted more like the coveted, calorie-burning brown fat most familiar for keeping babies warm.

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Johnson says it isn't clear what the findings might mean in the clinic just yet, noting that drugs designed to block insulin have been shown to come with unwanted side effects. But, he added, "there are ways to eat and diets that keep insulin levels lower or that allow insulin levels to return to a healthy baseline each day."

High insulin levels cause a barrage of physiological effects in the body; stimulating energy storage in fat cells, driving the release of testosterone in women, changing the way the body metabolizes fats and stimulating hunger among them.

The preponderance of carbohydrate-rich foods in the modern diet, including highly refined grains, flours, sugars and juices which are all broken down into their constituent sugars very quickly, providing a bolus of sugar in the blood for the pancreas to respond very suddenly, is a massive problem and poses an enormous risk to public health. According to the most recent data available from the World Health Organisation, for 2006, 67% of Americans had a BMI of 25 or greater which is considered to be overweight. Of those 67%, half had a BMI or over 30 which is considered to be obese under the current guidelines.

To find your BMI using the metric system, divide your weight in kilograms by your height in meters squared.

To find your BMI using pounds and inches, divide your weight in pounds by your height in inches squared, then multiply the result by 703.

If the resulting number is between 18.5 and 25, you are of a normal weight for your height. Between 25 and 30 is considered overweight and above 30 is considered obese.

If your weight is more than you would like, consider reducing the amount of sugar, flour, rice, bread, cereal and pasta in your diet and increasing fresh vegetables, fruit and water.

Sources:

Arya E. Mehran, Nicole M. Templeman, G. Stefano Brigidi, Gareth E. Lim, Kwan-Yi Chu, Xiaoke Hu, Jose Diego Botezelli, Ali Asadi, Bradford G. Hoffman, Timothy J. Kieffer, Shernaz X. Bamji, Susanne M. Clee, James D. Johnson.Hyperinsulinemia Drives Diet-Induced Obesity Independently of Brain Insulin Production. Cell Metabolism, 2012; 16 (6): 723 DOI:10.1016/j.cmet.2012.10.019

http://www.eurekalert.org/pub_releases/2012-12/cp-chi112912.php

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Slimmer Sarah Palin pens fitness book featuring comfort foods like chili moose

More chocolate mousse, um, make that chili moose? A noticeably slimmer Sarah Palin has announced that she and her family are "writing a book on fitness and self-discipline focusing on where we get our energy and balance as we still eat our beloved homemade comfort foods!" reported ABC News on Oct. 10. Sarah, who discussed her fondness for moose cheese dogs and moose chili during her campaign, described her book as "unique and motivating," according to People magazine on Oct. 9.

Guests visiting the Palin family typically enjoy fattening homemade treats such as moose chili, chocolate cream pies, pecan pies and lemon meringue pies, according to People. However, Sarah insists that "what we do works and allows a fulfilling quality of life and sustenance anyone can enjoy." Her announcement of this healthy lifestyle book follows her daughter Bristol's weight loss, which results from what the "Dancing with the Stars" diva calls her "cut the crap diet." Describing her body now in comparison to her first appearance on "Dancing with the Stars," Bristol declared, "I'm definitely in better shape than I was last time, definitely. I'm just more active and I cut all the crap out of my diet! It's that simple," Bristol told Us Weekly Sept. 25 about her slimmer figure.

As for Todd Palin, life is sweeter with junk food for the man who calls his wife "the boss," according to Esquire magazine. Todd's favorite foods include "cheese-and-bologna cracker sandwiches, which are almost as good as cheese-and-bologna bread sandwiches," which he eats standing up (you never know when "the boss" might need him). A fat loss overview can help you build a clear describe of what you need to focus on to achieve your fat reduction purpose if you're a rookie; or serve as a reminder for the ones who are at an intermediate or more enhance level of their weight-loss plan. Following are seven steps that can serve as methods for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have tricked people into wondering that it is the same, but most diets and weight loss applications only work by leading to a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. His version of comfort food: Eskimo ice cream, which involves taking lard and sugar, beating it until it's creamy, and adding berries. Will this sugary, fatty recipe make it into the Palin fitness book? What do you think?

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Billy Blanks, Jr. shares weight loss tips on 'Dr. Oz Show'

Summer is right around the corner and many of us are looking for ways to drop a few pounds before we put on a bathing suit. Billy Blanks, Jr. and his wife, Sharon Catherine Blanks, were on the May 3 episode of the Dr. Oz Show promoting their fitness DVD, Dance Party Boot Camp, and sharing weight loss tips.

The fun workout will have you moving with a smile on our face as you chant whats up and do the signature move. Dr. Oz and the audience all got up and got moving.

The Blanks offered several tips for losing weight. Their plan focuses on both fitness and nutrition. Their fitness rules include avoiding carbs and meat after 2 p.m. and sticking to fresh foods that need to be refrigerated instead of processed food.

They suggest a hearty breakfast consisting of protein and complex carbohydrates, such as a whole wheat English muffin with egg and turkey bacon. Tripling up on double protein is suggested to keep hunger at bay throughout the afternoon.

Dr. Oz approved of the suggestions made by Billy Blanks, Jr. A fat reduction review can help you build a clear outline of what you need to focus on to achieve your fat loss purpose if you're a starter; or serve as a reminder for the ones who are at an intermediate or more advance level of their losing weight program. Following are seven steps that can serve as methods for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have misled people into thinking that it is the same, but most diets and weight loss programs only work by resulting in a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. and Sharon Blanks. He also seemed to enjoy Dance Party Boot Camp!

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