Disease and Injury Brief

Most of us will get injured or sick at some point in our lives. Here are some facts on how the human body reacts to the stresses and dangers from the outside world.

Monday is the day of the week when the risk of heart attack is greatest. Yet another reason to loathe Mondays! A ten year study in Scotland found that 20% more people die of heart attacks on Mondays than any other day of the week. Researchers theorize that it’s a combination of too much fun over the weekend with the stress of going back to work that causes the increase.

Humans can make do longer without food than sleep. While you might feel better prepared to stay up all night partying than to give up eating, that feeling will be relatively short lived. Provided there is water, the average human could survive a month to two months without food depending on their body fat and other factors. Sleep deprived people, however, start experiencing radical personality and psychological changes after only a few sleepless days. The longest recorded time anyone has ever gone without sleep is 11 days, at the end of which the experimenter was awake, but stumbled over words, hallucinated and frequently forgot what he was doing.

A simple, moderately severe sunburn damages the blood vessels extensively. How extensively? Studies have shown that it can take four to fifteen months for them to return to their normal condition. Consider that the next time you’re feeling too lazy to apply sunscreen before heading outside.

Over 90% of diseases are caused or complicated by stress. That high stress job you have could be doing more than just wearing you down each day. It could also be increasing your chances of having a variety of serious medical conditions like depression, high blood pressure and heart disease.

A human head remains conscious for about 15 to 20 seconds after it is been decapitated. While it might be gross to think about, the blood in the head may be enough to keep someone alive and conscious for a few seconds after the head has been separated from the body, though reports as to the accuracy of this are widely varying.

Crab Mousse

Light and delicate in texture, this mousse gets its flavor punch from lemon juice and hot sauce. Plan ahead because it will need to cool in the fridge for 3-4 hours before serving.

Ingredients

• 1 (10 to 1/2 ounce) can of low or no-salt cream of mushroom soup
• 1 (8-ounce) package cream cheese
• 1 envelope unflavored gelatin, softened in 1/4 cup water
• 8 ounces lump crabmeat
• 1 cup finely chopped celery
• 1/4 cup chopped green onion
• ½ lemon, juice
• 1 teaspoon hot sauce (your choice)
• 1/4 teaspoon sea salt

Directions

·         Spray a 3-cup seafood mold with canola oil

·         Combine the soup, cream cheese, and softened gelatin in a saucepan and heat until hot and bubbly, about 5 minutes. Stir well to make sure that the gelatin is completely dissolved and that there are no lumps.

·         Add the crab meat, celery, green onions, lemon juice, Worcestershire sauce, and seasoned salt. Stir gently but thoroughly.

·         Spoon the mixture into the prepared mold (or dish) and smooth the top with a spatula or knife. Cover with plastic wrap.

·         Transfer to the refrigerator and chill until firm, about 3 to 4 hours.

When ready to serve, remove the plastic wrap and loosen the edges of the mousse by running a knife around the sides. Invert onto a serving dish. The mousse will slip out in a few minutes.

Serve with crackers, fill crêpes, pipe into cannoli or serve atop a slice of cucumber as an hors d'oeuvre…be creative and enjoy!

Miscellaneous Body Facts

Here are a few things you might not have known about different parts of your anatomy. Not so much about health as just plain odd and unique.

-Tears and mucus contain an enzyme (lysozyme) that breaks down the cell wall of many bacteria. This is to your advantage, as the mucus that lines your nose and throat, as well as the tears that wet your eyes are helping to prevent bacteria from infecting those areas and making you sick.

-Your body gives off enough heat in 30 minutes to bring half a gallon of water to a boil. If you’ve seen the Matrix you are aware of the energy potentially generated by the human body. Our bodies expend a large amount of calories keeping us at a steady 98.6 degrees, enough to boil water or even cook pasta.

-Your ears secrete more earwax when you are afraid than when you aren’t. The chemicals and hormones released when you are afraid could be having unseen effects on your body in the form of earwax. Studies have suggested that fear causes the ears to produce more of the sticky substance, though the reasons are not yet clear.

-It is not possible to tickle yourself. Even the most ticklish among us do not have the ability to tickle ourselves. The reason behind this is that your brain predicts the tickle from information it already has, like how your fingers are moving. Because it knows and can feel where the tickle is coming from, your brain doesn’t respond in the same way as it would if someone else was doing the tickling.

-The width of your arm span stretched out is the length of your whole body. While not exact down to the last millimeter, your arm span is a pretty good estimator of your height.

-Humans are the only animals to produce emotional tears. In the animal world, humans are the only animals who cry because they’ve had a bad day, lost a loved one, or just don’t feel good.

-Right-handed people live, on average, nine years longer than left-handed people do. This doesn’t have a genetic basis, but is largely due to the fact that a majority of the machines and tools we use on a daily basis are designed for those who are right handed, making them somewhat dangerous for lefties to use and resulting in thousands of accidents and deaths each year.

-Women burn fat more slowly than men, by a rate of about 50 calories a day. Most men have a much easier time burning fat than women. Women, because of their reproductive role, generally require a higher basic body fat proportion than men, and as a result their bodies don’t get rid of excess fat at the same rate as men.

-Koalas and primates are the only animals with unique fingerprints. Humans, apes and koalas are unique in the animal kingdom due to the tiny prints on the fingers of their hands. Studies on primates have suggested that even cloned individuals have unique fingerprints.

-The indentation in the middle of the area between the nose and the upper lip has a name. It is called the philtrum. Scientists have yet to figure out what purpose this indentation serves, though the ancient Greeks thought it to be one of the most erogenous places on the body.

So, with that knowledge, have a healthy day!

Blackberry Vinaigrette Dressing

I use this as a dressing or sauce over salad, pork loin chops, chicken or fish…it’s so good!

• 1/4 cup Balsamic Vinegar
• 2 tablespoon blackberry preserves
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• 1 teaspoon minced garlic

Boil vinegar and blackberry preserves in a saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl.  Whisk oil into vinegar, along with mustard, marjoram and garlic.

Cherries with Ricotta & Toasted Almonds

Warm cherries topped with luscious ricotta cheese and toasted almonds makes for a rich-tasting, yet calorie-conscious and quick dessert.

Total Time: 10 minutes

Ingredients (4 servings)

• 3 cup frozen pitted cherries
• 6 tablespoons skim (or part-skim) ricotta
• 3 tablespoon toasted slivered almonds

Toasted Almonds

Place almonds in a heavy, ungreased skillet and stir over medium heat until golden brown.

Preparation

1. Heat cherries in the microwave on High until warm, 1 to 2 minutes.
2. Top the cherries with ricotta and almonds…sprinkle with cinnamon and enjoy!

Nutrition

Per serving: 150 calories; 6 g fat ( 2 g sat , 3 g mono ); 10 mg cholesterol; 20 g carbohydrates; 6 g protein; 3 g fiber; 39 mg sodium; 329 mg potassium.

Chicken Empanadas

Empanadas are stuffed pastry which is either fried or baked. The name comes from the Spanish verb empañar, meaning wrapped in bread.  Empanadas are delicious no matter how you serve them, and they can be enjoyed for breakfast, lunch or dinner, appetizer or snack. You can fill an empanada with just about anything you like but this is a healthy chicken filling, made with caramelized onions, olives, and pieces of hard-boiled egg. I am substituting a lighter puff pastry for the more traditional dough, but everything else is the same. For the best flavor, make the filling the day before and chill it overnight.

Total Time: 70 minutes

Ingredients (Makes 12 empanadas)

• 3 chicken breasts, poached and shredded
• 6 sheets frozen puff pastry, thawed
• 2 large onions, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon paprika
• 1 tablespoon cumin
• 1 teaspoon chili powder
• 1 teaspoon raw sugar (or sugar substitute)
• 2 hard-boiled eggs
• ½ cup green olives, chopped
• 1 egg white, beaten to blend with 1 teaspoon cold water (for glaze)
• Sea salt and black pepper to taste

Preparation:

Filling:

1.    To poach the chicken: Place the chicken breasts in a pot with the bouillon and bay leaf, and cover with water or chicken broth. Bring to a boil, and simmer over medium-low heat for 15 to 20 minutes, until chicken is cooked through. Let cool in the broth.

2.    Meanwhile hard-boil 3 eggs and set aside to cool. Chop when cooled.

3.    Shred chicken into small pieces and set aside.

4.    Heat oil in a skillet. Add chopped onions, paprika, cumin, chile powder, sugar, and salt and pepper to taste.

5.    Cook over low heat for 15 to 20 minutes, until onions are soft and clear, and mixture is golden brown.

6.    Remove from heat and stir in the chicken.

7.    Stir chopped hard-boiled egg and olives into filling mixture.

8.    Preheat oven to 425°F.

Pastry:

9.    Cut out 2 six-inch rounds from each pastry sheet – use a small plate as guide - 12 total. Place each round on one 8- to 9-inch parchment square.

10.  Spoon 2-3 tablespoons of filling in the middle of each circle. Brush the edges of the dough along the bottom half of the circle lightly with water.

11.  Fold the top half of the circle of dough over the filling to form a semicircle, and press edges together firmly to seal.

12.  Brush the pressed edge with a little bit of glaze, and fold the edge over itself, pinching and crimping as you go to seal.  Place empanadas on a baking sheet.

13.  Mix egg white with water to make a glaze and brush mixture lightly over entire surface of each empanada and cut small slits in top to allow steam to escape while baking.

14.  Bake for 10 minutes

15.  Reduce heat to 350°F and bake for another 15 minutes until puffed and golden brown.

Serve warm or at room temperature and enjoy!

Chicken Parmesan Sub

Who doesn't love this classic, hands? That’s what I thought. I’ve added some spinach and done away with all the greasy breading to make it a healthier version. 

 

4 servings
Total Time: 30 minutes

Ingredients

• 1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
• 4 teaspoons extra-virgin olive oil
• 12 ounces fresh baby spinach
• 1 cup homemade marinara sauce
• 1/4 cup grated Parmesan cheese
• 1/2 cup shredded part-skim mozzarella
• 4 soft whole-wheat sandwich rolls, toasted

Preparation

1. Position oven rack in top position; preheat broiler.
2. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce (for recipe see HERE) and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Nutrition

Per serving: 467 calories; 13 g fat ( 4 g sat , 5 g mono ); 78 mg cholesterol; 48 g carbohydrates; 42 g protein; 5 g fiber; 762 mg sodium; 791 mg potassium.

Marinara Sauce

Ahhh the standard to which all other tomato-based sauces are compared goes back 500 years when cooks aboard Neapolitan ships created marinara sauce in the mid-16th century, after Spaniards introduced the tomato to Europe.  The very word Marinara, means ‘mariner'. This is my Sicilian recipe and is so easy to make that anybody can do it! I use it on pasta, polenta, pizza…just about anything! Delicious and healthy!

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion
• 4 garlic cloves, minced
• 2 tablespoons fresh basil
• 1 tablespoon tomato paste
• 1 28 ounce can of no-salt diced or crushed tomatoes (plus ¼ can water)
• 1 tablespoon dried oregano
• Sea Salt and black pepper to taste

*Crushed red pepper to taste (optional)

Preparation

• Heat the olive oil in a pan until hot
• Add the chopped onion and sauté for 5-6 minutes
• Add the minced garlic and fresh basil and sauté for another 3 minutes
• Add the tomato paste and stir for 2 minutes to soak up the flavor - a key step in the process!
• Add the crushed tomatoes (or diced tomatoes) and ¼ can of water. Stir to mix well.
• Add the oregano and stir into the sauce.
• Simmer for 20 minutes

Serve with your favorite Italian dish from pizza or pasta to warm sandwiches such as chicken or eggplant parmesan.

Buon appetito!

Antioxidant Fruit Salad

This super easy and extremely healthy fruit salad is made from pure antioxidant fruit. (Compliments of Nigella Lawson)

Ingredients

• 1 mango
• 1 cup blueberries
• 1 pomegranate
• 2 teaspoons lime juice

Directions

·        Cut the mango in half around the pit and separate into two halves. Cut the mango in a criss-cross fashion with a knife into 1/2-inch squares.

·        Push the diced mango flesh outwards and then slice off the squares from the skin into a bowl.

·        Add the blueberries

·        Halve the pomegranate and gently knock out the seeds with a wooden spoon over the mango. Finally squeeze the lime juice over the fruit, stir and serve.

Rosemary-Garlic Chicken

Roasted chicken breast with fresh garlic, rosemary and lemon is so good!

Ingredients

·        2 skinless, boneless chicken breasts

• 2 cloves garlic, chopped
• 2 tablespoons dried rosemary
• 1 tablespoon lemon juice
• Sea salt and fresh ground pepper to taste

Procedure

• Preheat oven to 375 degrees F (190 degrees C).
• Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice.
• Place in a 9×13 inch baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts).

Season with salt and pepper to taste…buon appetito!

Shrimp Curry with Snap Peas

This dish is best done at the last minute so the snap peas keep their crisp texture. The pink of the shrimp and the green peas make it as nice to look at as it is to eat…yummy!

4 servings
Total Time: 25 minutes

Nutrition Profile

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons curry powder (mild or hot)
• 1 1/2 pounds raw shrimp, (16-20 per pound), peeled and deveined
• 1 pound sugar snap peas, trimmed
• 1 cup lite coconut milk
• 1/4 cup lemon juice

Preparation

1. Heat oil in a wok or large skillet over medium heat.
2. Add curry powder and cook, stirring, until fragrant, 1 to 2 minutes.
3. Add shrimp and peas and cook, stirring, until the shrimp are almost cooked through, about 4 minutes.
4. Stir in coconut milk and lemon juice. Bring to a boil and cook until the shrimp have cooked through, about 2 minutes more.

Serve over brown rice.

Nutrition

Per serving: 305 calories; 13 g fat ( 4 g sat , 5 g mono ); 252 mg cholesterol; 14 g carbohydrates; 31 g protein; 4 g fiber; 610 mg sodium; 301 mg potassium.

Curried Scallop Salad

Curry complements seared scallops, tart apples and sweet dried cranberries while toasted almonds add a healthy crunch in this quick fall dinner salad. Serve with toasted whole-wheat baguette and a glass of Sauvignon Blanc for a complete meal!



4 servings
Total Time: 25 minutes

Ingredients

• 6 teaspoons extra-virgin olive oil, divided
• 1/2 cup thinly sliced shallot
• 3/4 teaspoon curry powder
• 1 cup apple cider
• 1/4 teaspoon sea salt
• 1 teaspoon apple cider vinegar
• 1 pound dry sea scallops, (see Scallop Tip below)
• 1/4 teaspoon freshly ground pepper
• 8 cups mixed salad greens
• 1 tart apple, such as Granny Smith, diced
• 1/4 cup dried cranberries
• 1/4 cup sliced almonds, toasted (see Tip)

Preparation

• Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add shallot and curry powder and cook, stirring, until the shallot is beginning to soften, about 3 minutes.
• Add cider and salt and bring to a boil. Cook until reduced to 3/4 cup, about 4 minutes.
• Pour into a large bowl and whisk in 2 teaspoons oil and vinegar. Reserve 1/4 cup dressing in a small bowl. Wipe out the pan.
• Add the remaining 2 teaspoons oil to the pan and heat over medium-high. Pat scallops dry, sprinkle with the 1/4 teaspoon pepper and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
• Add salad greens, apple, cranberries and almonds to the large bowl; toss to coat. Top with the scallops and drizzle with the reserved 1/4 cup dressing.

Tips & Notes

• Scallop Shopping Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly.
• Toasted Almonds: Place sliced almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 291 calories; 11 g fat ( 1 g sat , 7 g mono ); 37 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 21 g protein; 3 g fiber; 483 mg sodium; 612 mg potassium.