Read more about the Healthy Monday initiatives.

Growing up, I was under the impression that all vegetarians wore Birkenstocks, used crystal deodorant, and recoiled at the sight of a razor. But, as I started to break out of my bubble gum pop perimeter, I realized there’s a diverse group of people that choose a vegetarian lifestyle for a variety reasons.

However, I still couldn’t shake the feeling that they were a little more “anemic” than their “machismo” meat-eating counterparts. Then I met my husband, vegetarian since birth, 6ft 4” and 200 lbs. The stereotype was shattered. You could be big and strong, sans the snaffling of a bloody sirloin.

Many people still worry that feeding children or pregnant women a vegetarian diet will somehow be nutritionally insufficient. However, last week the American Dietetic Association released a paper suggesting that a well-balanced vegetarian diet can help to prevent and treat a slew of chronic diseases – such as heart disease, cancer, obesity and diabetes – for all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, adolescence, and even the athletically gifted.

The ADA suggests that vegetarians have significant health advantages, such as lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels and lower risk of hypertension and type 2 diabetes. “Vegetarians tend to have a lower body mass index and lower overall cancer rates. Vegetarian diets tend to be lower in saturated fat and cholesterol and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals. These nutritional differences may explain some of the health advantages of those following a varied, balanced vegetarian diet.”

Becoming a vegetarian can seem overwhelming. So take it slow. Start by giving up or reducing your intake of red meat. Once that’s eradicated, start by eating less poultry, and then the final step, put a squash on seafood. However, if you slip up every once and a while there’s no need to feel like a tofurky, just get back up on the healthy horse, and keep steering it in the right direction.

But beware, just because you’ve said adios to Angus beef, you’re not guaranteed a clean bill of health. Don’t load up on carbs like French fries, white bread and cake just because they’re meat-free. It’s very important to eat a well-planed and balanced vegetarian diet.

Click here for info on becoming a healthy vegetarian, and how to avoid the pitfalls.

Click here to read about choosing the healthiest veggie burgers and dogs for summer grilling (steer clear of the high sodium varieties).

Could Balsamic be the latest magic bullet in our battle against the bugle? For centuries, both cooks and chemists have touted the values of vinegar – from curing diabetes, to cancer, and even halting the aging process. But, while many of these claims have been poorly substantiated, new evidence suggests there might be some truth to vinegar’s veritable health benefits.

In a new study, published in the Journal of Agriculture and Food Chemistry, researchers reported that acetic acid (the scientific name for vinegar) can help prevent the accumulation of body fat and weight gain. Results showed that laboratory mice fed a high-fat diet and given acetic acid developed significantly less body fat (up to 10% less) than other mice. Ps. this doesn’t mean you should run out, eat a burger and chase it with some Balsamic. Researchers suggest that to receive the health benefits of vinegar it should be incorporated into a healthy diet.

This new research adds credence to the belief that acetic acid fights fat by turning on genes for fatty acid oxidation enzymes. In other words, vinegar turns on the genes involved in the process of breaking down fats, thus suppressing body fat accumulation in the body.

Again, as with all things in life moderation is key – balance, balance, balance – please don’t let anyone find you secretly sculling a bottle of balsamic in the bathroom to drop a few pounds before a big date! Watch the volume of vinegar you consume, it’s a rather acidic substance, which in high concentrations is sure to lead to an upset tummy.

Do you accidentally “super size” your dinner parties by cooking enough veggies to feed a football team, instead of an intimate gathering of four? Unfortunately, this is an all too common an occurrence in my household, as I never seem to know exactly how much produce to cook per person. It’s true, there’s nothing worse than finding out your friends made a B-line for Burger King on their way home, however, with today’s ailing economy and environment, the less waste we produce the better.

Ideally, leftovers should be refridgerated and consumed at a later date, but the reality is that soggy salad and wilted broccoli (which has sometimes weathered the bus or train ride to work) never quite seems to make it onto the lunchtime menu.

So, how do you combat the compulsion to cook more than you need? I’ve found a great Website – called Love Food Hate Waste – that will help both the entertainer and the meal-planning mother to calculate the right amount of food for their guests and family.

There are just three easy steps to finding the perfect portion – choose the type of food you’d like to cook, type in the number of people you’re cooking for, and then get your portioning details. How much broccoli do I need to make for three people? The portion calculator says just 6 florets – 240 grams. 

It should be noted that there are a couple of gadgets you might need to purchase in order to make the calculations completely seamless, like the spaghetti measurer and some scales. But, when you weigh in the benefits of cooking without wasting, they’re a worthwhile investment.

The site is also packed with other useful tips on how to minimize food waste, such as recipes using leftovers, and top tips on food storage and safety.

Beets belong to the same family as chard and spinach – greens that are renowned for their healthful benefits. But, with this delicious and nutritious purple root gaining in both popularity and accessibility, it’s time our traditional green salads are tossed to a different “beet.”

Beetroots (the purple bulbous part of the plant) are an excellent source of folic acid, fiber, manganese, vitamin B6, and potassium. But don’t get lost in the “purple haze” and forget to eat the beet greens, which are rich in calcium, iron, and vitamins A and C.

Beets have long been used to treat liver disorders, given their stimulating effects on the liver’s detoxification process. They contain high levels of betacyanin – compounds with antioxidant capabilities – that are powerful cancer fighting agents. Additionally, beets are high in fiber, which helps to moderate bowel function and cholesterol levels.

According to Dr. Michael Murray’s book, “Healing Foods”, beets have been reported to play a protective role against colon cancer. In animal studies, beet fiber has been shown to increase the level of antioxidant enzymes, specifically glutathione peroxidase and glutathione-S-transferase, as well as increase the number of special white blood cells responsible for detecting and eliminating abnormal cells.

In a study of patients with stomach cancer, beet juice was found to be a potent inhibitor of the formation of nitrosamines (cancer-causing compounds derived primarily from the ingestion of nitrates from smoked or cured meats) as well as the cell mutations caused by these compounds.

My cousin Amy’s delicious recipe reaffirms that you can’t “beet” the taste of sweet beet salad. Be sure to check out her super interesting and informative site called The Roving Locavore that talks about the benefits of eating organic and locally, and also details scrumptious home grown recipes to tantalize your taste buds. 

Amy’s prep instructions: The best kinds of beets for this salad are those that come in assorted colors and patterns—red, mango-orange, striped—because they look so pretty in the dish.  Any beets will do, but I like to use those that are freshly picked, local, and smallish—toddler-fist rather than grown-up-fist-sized.

I also like to use all local ingredients for this salad, and it’s beet season right now.  I bought local beets at the farmers’ market, local goat cheese at the farm stand, and snipped the herbs from the back yard.  The freshness of the ingredients will add some zing to this otherwise earthy salad.

The simplest way to cook the beets, before you assemble them in a salad, is to roast them, wrapped in foil, for about an hour in a 400-degree oven.  When they’re fork tender, let them cool a bit, and then slip the skins off.  Slice them into quarters or eighths, depending on their size.  Season them with salt and pepper, a generous spoonful or two of olive oil, and half as much red wine vinegar.  Toss to coat.

Many fresh herbs will lend a delicious flavor to the salad, but I would choose thyme first.  I’d pull the leaves off of a sprig, rub them gently between fingers and thumbs, and sprinkle them on the beets.  Snip the chives into tiny pieces, and if you have chive flowers as well, pull off the individual blossoms and sprinkle them in too.

Last but not least: the goat cheese.  While the beets in vinaigrette would taste good on their own, the goat cheese adds a tartness and dimension to the earthy, herby beets.  Choose a goat cheese that is fresh and soft—pure white and almost too sticky to crumble.  And then, crumble it in small and chunky crumbs all over the beets. Stir in, taste, and decide to add more goat cheese or not. Stir again, taste again.  Does it need more salt?  The color of this salad—warm magenta flecked with green—is impressive in itself, and the flavors are a nice change from your basic greens with vinaigrette.

I hate to admit it, but my strategy to load up on fruit and veggies for the 4^th didn’t exactly come to fruition. Meals were more chaotic than patriotic – my plan to eat “red, white, and blue” nutrient rich produce was a bit of a bust. Instead of scarfing juicy red strawberries I sipped sugary pink cosmos; instead of blending low-fat yogurt smoothies I boiled welters of white rice and pasta; and the only thing blue in sight was the sky. 

However, it’s Monday – a great day to clear your mind and start fresh. No need to add a swirl of guilt to your weekend ice-cream consumption, nobody’s perfect, forgive yourself, and get back on that healthy horse!

Start the day by eating a bowl of delicious organic blueberries – packed full of fiber, vitamin C, E, and manganese – they’re a bona fide way to boost your brain and clear your mind. Blueberries are also bursting with anthocyanidins, which are compounds that exert exceptional antioxidant activity (antioxidants are molecules that mop-up those pesky free radicals implicated in brain deterioration). When researchers at Tufts University tested sixty fruits and veggies for their antioxidant capabilities, blueberries rated the highest.

In fact, because of their high antioxidant content blueberries are thought to protect against Alzheimer’s disease and other age-related conditions by reducing oxidative stress in the brain. Desperate to beat your best friend at Boggle or Trivial Pursuit? Blueberries might be your magic brain bullet. Animal studies have shown that rats given the human equivalent of 1 cup of blueberries a day demonstrated significant improvements in both learning capacity and motor skills, which markedly reduced their “brain-age.”

In a recent study conducted at the University of Michigan, researchers found that rats who received blueberry-enriched powder had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, which are measures of how well the body processes glucose for energy. Of course, not all animal studies translate well into human trials, so it’s important to take these results with a pinch of low sodium salt. However, the benefits of eating a well balanced diet of fruits and veggies have been well established.

Another benefit of eating blueberries – better vision, especially a night. Whether you’re a fighter pilot (probably not), a peeping Tom (hopefully not), or just someone who’d like to read this post better (I hope so); blueberries have been shown to improve visual acuity. Numerous studies suggest that blueberries may protect against cataracts, glaucoma, and the development of age-related macular degeneration.

Blueberries also promote urinary tract health – they contain the same preventative compounds found in cranberries. Both cranberries and blueberries block bacteria (such as E.coli) from adhering to the mucosal lining of the urethra and bladder.

So in my opinion, blueberries are the perfect way to round out a square meal!

Who thought eating healthfully could be so patriotic! 

Read more about the Healthy Monday initiatives.

Why Carbs Wreak Havok on your Heart: It’s not news that eating welters of white bread and wheat pasta isn’t great for your heart. However, in a landmark study published in the Journal of the American College of Researchers, authors show exactly how these high carb foods increase the risk for heart problems. They found that foods with a high glycemic index stretched out or distended brachial arteries for several hours – elasticity of arteries anywhere in the body can be a measure of heart health.

High Fat Diet, Higher Risk of Pancreatic Cancer: High intake of dietary fats from red meat and dairy products was associated with an increased risk of pancreatic cancer, according to a new study published online in the Journal of the National Cancer Institute. Men and women who consumed high amounts of total fats had 53% and 23% higher relative rates of pancreatic cancer, respectively, compared with men and women who had the lowest fat consumption. Participants who consumed high amounts of saturated fats had 36% higher relative rates of pancreatic cancer compared with those who consumed low amounts.

Green-Tea Guzzlers Slow Rate of Prostate Cancer: Green tea has been shown to slow the progression of prostate cancer. According to the results of a new study published in Cancer Prevention Research, men with prostate cancer who consumed the active compounds in green tea demonstrated a significant reduction in serum markers predictive of prostate cancer progression.

Why Smokers Should Eat More Soy: Consuming stacks of soy foods such as tofu and soymilk may improve lung function and lower the chances of developing chronic obstructive pulmonary disease (COPD). According to a new study, published online in the journal Respiratory Research, researchers suggest that flavonoids from soy foods act as an anti-inflammatory agent in the lung, and can protect against tobacco carcinogens for smokers.

The above excerpts are taken from Science Daily.

The statistics are staggering.

The bad news: Chronic diseases are costing the US economy $1 Trillion annually.

The good news: They are mostly preventable.

Experts suggest that between 80-90% of heart disease, stroke, and type 2 Diabetes, and up to 90% of cancers could be avoided if common lifestyle risk factors – such as poor diet, smoking, and inactivity – are eliminated.

In light of the untimely and tragic death of Micheal Jackson (supposedly from cardiac arrest), I have one thing to say in the face of chronic disease, “Just Beat it!”

Here are some statistics I found particularly shocking from the Partnership to Fight Chronic Disease Website:

• Chronic diseases are the No. 1 cause of death and disability in the U.S.
• Treating patients with chronic diseases accounts for 75 percent of the nation’s health care spending.
• Two-thirds of the increase in health care spending is due to increased prevalence of treated chronic disease.
• The doubling of obesity between 1987 and today accounts for 20 to 30 percent of the rise in health care spending
• Many Americans are unaware of the extent to which chronic diseases could be better prevented or managed.
• Nearly half (45 percent) of all Americans suffer from at least one chronic disease.
• More than two-thirds of all deaths are caused by one or more of five chronic diseases: heart disease, cancer, stroke, chronic obstructive pulmonary disease, and diabetes.
• According to the Centers for Disease Control and Prevention (CDC), chronic disease accounts for about 75 percent of the nation’s aggregate health care spending – or about $5,300 per person in the U.S. each year.
• Analysis estimates that modest reductions in unhealthy behaviors could prevent or delay 40 million cases of chronic illness per year.