Issue 137

5111 Kali Era, Virodhi Year, Vaisakha month
2066 Vikramarka Era, Virodhi Year, Vaisakha month
1930 Salivahana Era, Virodhi Year, Vaisakha month
2009 AD, May

Contents

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Management
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MS

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More Links

Vedah

Diet and Exercise

Walnuts for Breast Health
Folic Acid
Exercise

Miscellaneous

Later Retirement Keeps Sharp Mind
Life Expectancy
Pregnancy Weight Gain

Recipes

Whole Wheat Pizza
Pizza With Green Garlic, Potatoes and Herbs

Diet and Exercise

Walnuts for Breast Health
The strongest risk factor for breast cancer is age. 80% of breast cancers occur in women over the age of 50.
It is well-known that a healthy balanced diet rich in fruit and vegetables plays an important part in reducing the risk of many types of cancer and that a healthy diet overall prevents all chronic diseases. Obviously, making lifestyle changes, such as keeping a healthy body weight, avoiding alcohol and regular exercise, eating food rich in nuts, fruits and vegetables, can help reduce breast cancer risk. For protein, soy beans, kidney beans, pinto beans, black beans, dried peas and various lentils are very good sources.
Recent research is suggesting that a daily munch of walnuts will help to protect against breast cancer. Walnuts are high in phytosterols, omega-3 fatty acids and antioxidants, all of which are cancer-preventing agents. Some of the high calorie content foods available are seeds and nuts, which also contain a healthy type of fat. So, moderation and watching total calorie intake are important to maintain a healthy weight.

Folic Acid
Thousands of premature births a year could be prevented if women took folic acid in the run-up to pregnancy, research suggests. Women who used the supplement - a form of vitamin B - for at least a year before conception were up to 70 per cent less likely to give birth prematurely, a study found. Would-be mothers are already advised to take folic acid from when they stop using contraception until 12 weeks into pregnancy to cut their babies' risk of spine and brain defects such as spina bifida. But the research suggests they should begin taking it long before they try to start a family.

Exercise

While exercise can boost mood, its health benefits have been oversold.
Moderate exercise can reduce the risk of diabetes in people at risk. Exercise may reduce the risk of heart disease and breast and colon cancers.
Though the evidence is mixed, exercise may also provide benefits for people with osteoporosis.
Physical activity alone will not lead to sustained weight loss or reduce blood pressure or cholesterol.

Exercise has long been touted as the panacea for everything that ails you. For better health, simply walk for 20 or 30 minutes a day, boosters say — and you don’t even have to do it all at once. Count a few minutes here and a few there, and just add them up. Or wear a pedometer and keep track of your steps. However you manage it, you will lose weight, get your blood pressure under control and reduce your risk of osteoporosis. If only it were so simple. ... http://health.nytimes.com/ref/health/healthguide/esn-exercise-ess.html

Miscellaneous

Later Retirement Keeps Sharp Mind
Working longer may help to keep your mind sharp, a study released this week suggests. Researchers looked at data on more than 1,300 people. All had dementia. People who retired later also tended to develop dementia later. The delay was an average of six weeks for each year of work. The study appeared in the International Journal of Geriatric Psychiatry.

Life Expectancy
The World Health Organization (WHO) says women in Japan have the highest life expectancy in the world with 86 years. WHO says men in San Marino have the longest life expectancy for their sex with 81 years. Men in Sierra Leone are expected to live only 39 years. Women in Afghanistan will live to an average age of 42 years. WHO says the figures are based on statistics gathered from 2007.

Pregnancy Weight Gain
Women who weigh too much should gain less than smaller women during pregnancy, according to new guidelines released by the Institute of Medicine, which advises the U.S. government. Many pregnant women gain too much now. Women of normal weight should gain 25 to 35 pounds. An overweight woman should gain 15 to 25 pounds. An obese woman should gain only 11 to 20. Underweight women should gain 28 to 40 pounds. It's best to reach a normal weight before getting pregnant. They do not recommend trying to lose weight during pregnancy.

Recipes

Whole Wheat Pizza
Ingredients: 2 teaspoons active dry yeast; 1 cup warm water; 1/2 teaspoon sugar; 1 tablespoon extra virgin olive oil, plus additional for brushing the pizza crusts; 1 1/4 cups stone ground whole wheat flour; 1 1/2 cups unbleached all-purpose flour, plus additional if necessary for kneading;
1 1/4 teaspoons salt.
Preparation: 1. Combine the yeast and water in a 2-cup Pyrex measuring cup. Add the sugar, and stir together. Let sit two or three minutes, until the water is cloudy. Stir in the olive oil.
2. Combine the whole wheat flour, all-purpose flour and salt in a food processor fitted with the steel blade. Pulse once or twice. Then, with the machine running, pour in the yeast mixture. Process until the dough forms a ball on the blades. Remove from the processor (the dough will be a little tacky; flour or moisten your hands so it won’t stick), and knead on a lightly floured surface for a couple of minutes, adding flour as necessary for a smooth dough.
3. Shape the dough into a ball, pinched at bottom and rounded at top. Transfer the dough to a clean, lightly oiled bowl, rounded side down first, then rounded side up. Cover the bowl tightly with plastic wrap, and leave it in a warm spot to rise for 1 to 1 1/2 hours. When it is ready, the dough will stretch when it is gently pulled.
4. Divide the dough into two equal balls. Put the balls on a lightly oiled tray or platter, cover with lightly oiled plastic wrap or a damp towel, and leave them to rest for 15 to 20 minutes. Afterward, the dough balls can be placed in a wide bowl, covered with plastic wrap and refrigerated for up to three days. Alternatively, you can wrap them loosely in lightly oiled plastic wrap and refrigerate them in a resealable plastic bag. When you are ready to roll out the pizzas, you will need to bring the balls to room temperature and punch them down again.
5. Preheat the oven to 450 degrees. Place a pizza stone on the middle rack of the oven. Roll or press out the dough to a 12- to 14-inch circle. Lightly oil pizza pans, and dust with semolina or cornmeal. Place the dough on the pizza pan. With your fingers, form a slightly thicker raised rim around edge of the circle. Brush everything but the rim with a little olive oil, then top the pizza with the toppings of your choice.
6. Place the pizza pan on the stone. Bake as directed.

Yield: Two 12- to 14-inch crusts.

Advance preparation: The pizza dough can be refrigerated after the first rise for up to three days (see step 4). The rolled out dough can be frozen. Transfer directly from the freezer to the oven.
http://www.nytimes.com/2009/05/25/health/nutrition/25recipehealth.html?_r=1&em

Pizza With Green Garlic, Potatoes and Herbs

Ingredients: 1 bulb green garlic, sliced; or if the bulb has formed cloves, 4 cloves, sliced thin; 1/2 pound new potatoes or other waxy potatoes, scrubbed; Salt; 3 tablespoons olive oil; 1/2 recipe whole wheat pizza dough; Freshly ground pepper; 1 tablespoon chopped fresh rosemary, or 1 teaspoon crumbled dried rosemary, or 2 teaspoons dried oregano; 1/4 cup freshly grated Parmesan; 2 tablespoons extra virgin olive oil

Preparation: 1. Bring a medium pot of salted water to a boil, and drop in the garlic. Blanch for 30 seconds, and transfer to a bowl of cold water using a slotted spoon. Drain and dry on paper towels.
2. Add the potatoes to the pot, and bring to a gentle boil. Cover partially, and simmer the potatoes until just tender when pierced with a knife — 10 to 15 minutes, depending on the size of the potatoes. Drain and rinse with cold water. When cool enough to handle, slice about 1/4 inch thick.
3. Preheat the oven to 450 degrees with a baking stone inside. Roll or press out the pizza dough, and line a 12- to 14-inch pan. Brush all but the rim of the crust with 1 tablespoon of olive oil, and sprinkle on the Parmesan. Top with the sliced potatoes and sliced garlic. Season generously with salt and pepper, and sprinkle withthe rosemary or oregano. Drizzle on the remaining olive oil. Bake until the crust is browned and crisp, about 15 minutes. Serve hot or at room temperature.

Yield: One 12- or 14-inch pizza.

Advance preparation: The cooked potatoes and blanched garlic will keep for a day or two in the refrigerator. The dough can be made up to three days ahead and kept in the refrigerator.
http://www.nytimes.com/2009/05/25/health/nutrition/25recipehealth.html?_r=1&em

Health and Nutrition

Issue 137