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).

Most of us know eating a balanced diet helps maintain a healthy heart, and that there’s nothing better than a romantic ballad to nourish young love. But, did you know blasting Beethoven might also help to keep your cardiovascular system in tune?

New research (published in the journal Circulation) suggests that music can directly trigger physiological changes that modulate blood pressure, heart rate, and respiration – I’m definitely breathless after listening to Cyndi Lauper’s “I Drove All Night,” but that might be from dancing my rigorous jazz ballet routine, not necessarily from the emotion it engenders.

Researchers have found that the continuous and somewhat predictable changes in the cardiovascular and respiratory systems, mirror musical tempo. They suggest further understanding the mechanisms of how certain types of music affect our physiology could lead to potential new therapies for stroke and other conditions – however, I’m sure many can already attest to the healing powers of Jimmy Page’s guitar solos, or the Raconteur’s legendary riffs.

According to an article in Scientific American, “Scientists found that musical selections with crescendos, especially those with a series of them (think: Queen’s Bohemian Rhapsody), led to proportional constriction of blood vessels and increases in blood pressure, heart rate and respiration. These measures decreased during decrescendos and silent periods. The team also found that “rich” music phrases around 10 seconds long, like those rhythms from famous arias by Verdi, caused heart rate and other parts of the cardiovascular system to synchronize with the music. Both groups experienced this entrainment, although musicians showed a stronger response.”

Of course, this paper provides further evidence that it’s always a BAD idea to listen to overly lugubrious songs about love lost after a break-up – there’s finally proof that the physical pain you felt when you’re heart was breaking wasn’t entirely made up.

Luckily, I have the perfect recipe to keep my heart pumping to the right beat – My Secret Playlist. Discover what tracks get your favorite musician’s heart started. Donna Summers loves Ferggie’s “Big Girls Don’t Cry” – for those of you who thought musicians only listen to their own genre, get ready to eat your heart out (while still maintaining good cardiovascular rhythms, of course).

Tick tock it’s choc o’clock! With mounting evidence suggesting that dark chocolate (in small portions) can help treat and prevent a slew of serious diseases – from elevated blood pressure and diabetes, to heart disease and high cholesterol – a “golden ticket” to good health might be hidden inside every (dark) chocolate bar.

Dark chocolate contains catchins and phenols – antioxidants that reduce the presence of free radicals implicated in DNA damage. Research suggests that phenols can prevent the oxidization of fatty-like substances in the blood stream, which can cause clogged arteries (a major cause of heart attack).

Dark chocolate also contains flavonoids – metabolites with antioxidant activity. Flavonoids improve the elasticity of blood vessels, which helps to keep cholesterol from gathering – another way that chocolate can reduce the risk of blood clots and clogged arteries.

Here’s a list of a few studies championing the benefits of chocolate:

• A study published in Hypertension journal, showed that participants who ate chocolate reduced their blood pressure, decreased their LDL “bad” cholesterol levels, and improved insulin sensitivity. However, the study subjects were limited to a small portion of dark chocolate per day and cut calories elsewhere in their diets to avoid weight gain.

• A study published in The Journal of the American Medical Association, found that the flavonoids in dark chocolate helped prevent stiffening of blood vessels in adults over 50.

• A study published in the American Journal of Clinical Nutrition found that dark chocolate might help prevent diabetes by improving insulin sensitivity in healthy adults.

• A study conducted by the University of Copenhagen showed that dark chocolate is better at satiating your appetite than milk chocolate, and can lessen cravings for sweet, salty and fatty foods.

• A study conducted by Oxford researchers found that chocolate, wine and tea enhanced cognitive performance. Those who consumed chocolate, wine, or tea had significantly better mean test scores and lower prevalence of poor cognitive performance than those who did not.

• A study published in the Journal of Nutrition, found that 6.7 grams of chocolate per day represent the ideal amount for a protective effect against inflammation and subsequent cardiovascular disease. However, beyond these amounts the beneficial effect tends to disappear.

Unfortunately, not all chocolate is created equal. Dark chocolate contains a great deal more cocoa than other forms of chocolate. Standard chocolate manufacturing destroys up to half of the flavonoids – it’s thought that milk may interfere with the absorption of antioxidants. Fortunately, chocolate companies can produce a dark variety that retains up to 95% of its flavonoids.

While a little dark chocolate is good, a lot is not better. All chocolate, even dark, is loaded with calories, sugar, and saturated fat. A standard-size Hershey’s Dark Chocolate bar is chocked full of 531 calories.

Still, at the very least, chocolate is a delicious treat that can be a good alternative to candy, which provides calories with little nutritional value. 

Here’s an extremely yummy and reasonably healthy recipe for dark chocolate covered strawberries. This is a great desert for guests, as it looks fancy, but is a snap to prepare. 

Preparation: Wash the fresh strawberries thoroughly leaving the green tops on. Dry the strawberries so no water is left on them.

Melt the  dark chocolate in a mini crock pot. Skewer the strawberry tops with a small fork and dip into the melted chocolate. Cover the whole strawberry except for a 1/4″ of red around the top. Place on a waxed paper lined pan and repeat with the other strawberries. Put the pan of chocolate covered strawberries for 10 minutes to harden the chocolate.

In my family personal time comes with a price, literally. For example, taking two minutes for a quick gossip on the phone this morning resulted in a completely unraveled roll of glad wrap – price, $2.83. Of course, the mischievous look on my toddlers face when he tried to hide it in the fax machine – priceless.

Meals that are inexpensive and quick to prepare – while also being nutritious and delicious – are a big sell in our household.

Although eggs have taken a beating (pun alert!) by public health advocates in the past – because of their high cholesterol content – several recent studies suggest that instead of contributing to heart disease, eggs actually lower the risk. One such study (conducted by researchers from Harvard) suggests that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels most.

A recent study published in the March issue of the Journal of Agricultural and Food Chemistry suggest that eggs may reduce another heart disease risk factor — high blood pressure. Authors of the study identified several different peptides in boiled and fried eggs that act like potent ACE inhibitors – a group of prescription drugs used to treat high blood pressure. It looks like mornings will be “sunny-side” up for fried-egg-fanatics, as fried eggs had the highest ACE inhibitory activity. (Make sure to use olive oil instead of butter to further increase healthfulness).

Eggs are also an excellent source of protein and vitamin B, including biotin, thiamine, and vitamin B12. They’re also a good source of vitamin D – an important compound involved in the treatment and prevention of heart disease, and one to watch out for as three in four Americans are vitamin D deficient.

Egg yolks are rich in several nutrients that promote heart health, such as betaine. Researchers from the Netherlands found that betaine can reduce levels of homocysteine, an amino acid that can damage to blood vessel walls. Elevated levels of betaine is linked to increased risk for heart disease, neural tube defects, osteoporosis, Alzheimer’s disease, and cancer.

Eggs provide a great source of dietary choline, an organic compound involved in destroying homocysteine (the pesky metabolite that damages blood vessels). It’s also a major component of acetylcholine – one of the brain’s key neurotransmitters. Choline can help to keep your brain “unscrambled” (couldn’t resist), as it’s a big component of many fat-containing structures in cell membranes, so it helps cells to keep their shape and integrity. 

Click here for the top 10 health benefits of eggs. Of course, this doesn’t mean you should be cooking a dozen fried eggs for breakie each morning – as with everything, moderation is key. 

Eggs are so versatile, and can be used in dozens of recipes – from egg bakes to scrumptious cakes. Here’s a delicious recipe for a super simple omelette that is on high rotation in our household.

 Preparation: Heat some olive oil in a pan. 

Beat the eggs together with the milk in a bowl, add the onions, chopped chives, tomatoes, parmesan, and thyme, and pour into the pan. 

Draw the sides in gently as it cooks. 

Turn the heat down to allow it to cook through. 

Have a look at the underside, and if it’s golden brown, flip half the omelette over onto itself in the pan, then slide onto a warm plate. 

Serve with a delicious side of salsa or salad, and a toasted whole grain bread.

Three out of every four Americans are vitamin D deficient –  a figure that looks bad in the physician’s office, and in a dress!

Unfortunately this dip in D levels may spell disaster for both the health conscious and the hefty, with recent studies suggesting vitamin D is not only involved in the prevention and treatment of disease – from obesity and multiple sclerosis, to heart disease, cancer, and diabetes – but some experts claim it can also be used to help you loose weight.

In a new study to be presented at the Endocrine Society’s 91st Annual meeting in Washington, researchers found that vitamin D levels in the body at the start of a low-calorie diet can predict weight loss success.

Authors of the study measured circulating blood levels of vitamin D in 38 overweight men and women before and after the subjects followed a diet plan for 11 weeks. (Most participants were deemed to have insufficient vitamin D levels prior to the onset of the study).

Interestingly, for every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half a pound (0.196 kg) more on their calorie-restricted diet.

Additionally, for each 1-ng/mL increase in the active or “hormonal” form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.

Higher baseline vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat. These results suggest that the addition of vitamin D to a reduced-calorie diet might lead to better weight loss, say the study’s authors.

To be honest, it takes more than a couple of studies to convince me of an ironclad conclusion. But, since it’s a good idea for me to increase my vitamin D intake in an effort to ward off a host of other diseases, it wouldn’t be a complete disaster if I also lost a few extra pounds!

Some other studies that have linked vitamin D to weight loss include:

• Researchers at McGill University in Montreal found that vitamin D status was inversely related to body fat.

• A study published in Bone journal found that low vitamin D levels were associated with a greater risk for obesity.

• A study from Laval University found that obese/overweight women who consumed calcium-poor diets lost significantly more weight when their calorie-controlled diets were supplemented with calcium and vitamin D

*Five years ago, this fat-soluble compound took the backseat to more mainstream contenders like vitamins B and C – with its only verifiable health benefit being the ability to help calcium absorption. However, with a better understanding of vitamin D’s many attributes, and an evolving epidemic of vitamin D deficiency, some physicians are reporting an 80% increase in vitamin D testing.

The sun’s ultra violet rays are the best source of  vitamin D, but Click here for more information on nutritional sources.

It’s been a long day – my toddler is one temper tantrum away from spending the next six years in a time out, and if the economy doesn’t improve, I won’t have much else to do but sit there with him – so a nice glass (or two) of crisp red wine sounds like a stellar idea to me … and my doctor.

Most experts agree that low to moderate drinking – not those collegiate “booze til you barf” antics – appears to reduce many causes of mortality. Reports of red wine’s “full-bodied” health benefits have poured through the scientific community for the last two centuries. However, with everyone from Oprah to Dr. Oz raving about the benefits of resveratrol – a polyphenol (antioxidant) found in red wine – your bottle of Burgundy is back in the spotlight. 

Experts suggest that the breadth of benefits is remarkable – cancer prevention, protection of the heart and brain from damage, reducing age-related diseases such as inflammation, reversing diabetes and obesity, and many more. Researchers theorize that resveratrol has the ability to regulate the production of cellular compounds by the nucleus, thus helping to stabilize cell structure.

A mini-review of recent findings on resveratrol will be published in the September issue of Alcoholism: Clinical & Experimental Research.

Key points of the review include:

• Resveratrol exhibits therapeutic potential for cancer chemoprevention as well as cardioprotection.

• Resveratrol may aid in the prevention of age-related disorders, such as neurodegenerative diseases, inflammation, diabetes, and cardiovascular disease.

• Low doses of resveratrol improve cell survival as a mechanism of cardio- and neuro-protection, while high doses increase cell death.

Interestingly, the gut or liver largely inactivates resveratrol before it reaches the blood stream. However, absorption via the mucous membranes in the mouth can result in up to 100 times the blood levels, if done slowly rather than simply skulling it down.

My father always likes to remind me of a famous Shakespearean quotation – “Better to be thought of a fool, than open your mouth and remove all doubt.” So instead of gulping down your glass of red, try savoring your sip. The added benefits – resisting the urge to say something stupid and absorbing more resveratrol, which could be better for your health (emotional and physical).

Of course, there’s always been a debate between those that tout the benefits of alcohol and those that eschew them, the booze bingers and the tea-totalers, the haves, and the have-shots. However, one thing’s for sure – if you do indulge, be sure to drink in moderation!

Ahhh remember the Atkins diet – where former “fat-free” fanatics could chew their way to weight loss by flouting the conventional diet wisdom of “fat=bad?”

Dr. Atkins (who according to some controversial diet dissidents died of a heart attack) promised that by cutting carbohydrates and increasing animal fats we could all loose weight without having to skip meals or skull diet shakes. I myself was a carb-free convert, if only for a few months.

However, studies have shown that while the original Atkins meal-plan might keep you looking svelte, it does little to lower LDL (bad cholesterol), which is linked to heart disease. But with a few tweaks, the latest Atkins regime has hit the “anti-meat” market – the “Eco-Atkins” diet; a high-protein, low carbohydrate, but entirely vegan-eating plan.

According to a recent study published in The Archives of Internal Medicine, overweight adults who consumed a high-protein, entirely vegan diet were able to lose about the same amount of weight as a comparison group of dieters on a high-carbohydrate, low-fat vegetarian dairy diet. (Each group lost on average of just less than nine pounds).

However, while those on the high-carbohydrate dairy diet experienced drops of 12 percent in their LDL cholesterol, those on the high protein vegan diet saw cholesterol reductions of 20 percent.

Participants in the “eco-Atkins” group garnered their protein from gluten, soy, seitan, nuts and cereals as well as fruits, vegetables and vegetable oil (all vegan sources). The comparison group ate a more traditional high-carbohydrate but vegetarian diet that included dairy and eggs and was closely modeled on the DASH diet, an eating plan designed to lower hypertension.

To be honest, I don’t eat a great deal of vegan food. But I do love these falafel balls with hummus, hot sauce, and tabouli (from Epicurious). 

Preparation (falafel): Soak chickpeas in cold water to cover by 2 inches in a bowl at room temperature at least 12 hours. Drain well in a colander.

Purée chickpeas with all remaining ingredients except oil in a food processor until as smooth as possible, about 2 minutes. Spread purée in a 15- by 10- by 1-inch baking pan and let dry, uncovered, 1 hour.

Scoop 2 tablespoons of purée onto a long sheet of wax paper, then press and pat with your fingers into a 2-inch-wide patty. (Pressing the purée will help the patty hold together when frying.) Make a small hole in center of patty with tip of your pinkie finger (to help cook evenly). Make more patties in same manner, arranging them in 1 layer on wax paper.

Heat about 1 inch oil in a 4- to 5-quart heavy pot (preferably cast-iron) until thermometer registers 340°F. Working in batches of 4, gently drop patties into hot oil, then fry, turning occasionally, until golden brown, 2 to 3 minutes, and transfer to paper towels to drain. Return oil to 340°F between batches. Serve falafel warm or at room temperature.

Preparation (tabouli): Prepare the chopped parsley and mint and set aside.

In a large bowl, mix Bulgur, chopped tomatoes, chopped onions/scallions with lemon juice, salt and pepper. Add to them the parsley and mint and olive oil and mix, adjusting seasoning by adding more oil and lemon if desired.

Serve cold garnished with romaine lettuce.

Preparation (hummus): Using on/off turns, mince garlic and ginger in processor.

Add beans, reserved bean liquid, white wine vinegar, soy sauce, chili-garlic sauce, and ground star anise.

Process mixture to coarse puree. Add cilantro and green onion; process to combine. Transfer to bowl; garnish with cilantro and thinly sliced lemon, if desired.

Now boys, most of you have been “de-briefed” about the benefits of boxers versus tighty-whiteys, and many of you know that splashing about in hot-tubs can scorch your “swimmers”– but did you know that noshing on salads might increase the quality of your semen?

Researches from the University of Murcia in Spain have found that antioxidants – molecules that mop up those pesky free radicals, and are found predominantly in fruits and veggies – can help to lower oxidative stress. In other words, it can delay and prevent the oxidation of molecules (the creation of free radicals), which can improve sperm concentration parameters as well as sperm mobility and morphology (it’s form and structure).

The study showed that low antioxidant intake is associated with low reproductive capacity in semen – guys with good semen quality feasted on more fruits and veggies (more vitamins, folic acid and fiber, and less proteins and fats) than men with low seminal quality. Previous studies have shown that men with diets high in fat, meat, and dairy have poor quality semen. 

I wonder if there’s been a correlative study investigating the association between men who eat well and sexual activity in general! I’m thinking that guys who don’t exercise and gorge themselves on greasy burgers and fries are less likely to be given the opportunity to “put their boys to the test” than those who are taking good care of themselves. I know which one I’d find sexier.

Here’s a great summer salad recipe that’s sure to keep your “swimmers” and your stomach in good shape. 

Preparation: Toss rocket or spinach leaves and tomatoes into a salad bowl. 

Blanch asparagus – place in boiling water until they turn bright green, drain, and let cool. 

Roast pine nuts – heat 1 tablespoon of olive oil in a skillet on medium heat. As soon as the nuts start to brown take them off the heat, and cool. 

Place asparagus and grated cheese in the salad bowl, and top with pine nuts.

Pour desired amount of dressing on top!

“If it’s not salty or sweet, it’s not good to eat.” Unfortunately, this mealtime mantra has left a burgeoning number of Americans with bloated bellies, and a bevy of health problems.

Mounting evidence suggests a diet high in sodium is associated with stroke, heart disease, and hypertension – so for all you salt-scoffers, now is as good a time as any to shake your salt habit.

But where’s the best place to strike salt from your diet? 80% of the average American’s salt intake occurs without them actively salting their food. In fact, 77% of the sodium we eat comes from packaged, processed, store bought, and restaurant food – so be sure to read nutritional labels in search of secret salt stashes, and ask your waiter for the low-down on low-sodium menu items. 

The Centers for Disease Control (CDC) recommends that adults should consume no more than 2,300mg of sodium per day – the average American consumes 3,500mg per day. However, if you are over 40, African American, or have high blood pressure – a new CDC report shows that two out of three (69%) adults in the United States fall into these three groups – your salt-intake shouldn’t exceed 1,500 mg per day.

Researchers don’t know exactly how salt works to elevate blood pressure, but many believe that too much salt causes the sodium channels (structures that move sodium into and out of cells) to work too hard and gradually the channels begin to fail. This process is irreversible, so that by old age, even if people cut back on salt, their kidneys can no longer flush extra amounts of salt from the body without an increase in blood pressure.

High blood pressure puts you at a much higher risk of heart disease and stroke. There is also growing evidence that high-salt intake is bad news for other problems, such as aggravating asthma, gastric cancer, kidney stones, and osteoporosis.

Need a couple of hard and fast rules to help you shake your salt habit?

1. Scrap the saltshaker entirely. If your food needs more flavor – go crazy with herbs, spices, pepper, and lemon juice.
2. Read the nutrition labels on everything – try not to eat food that has a higher than 5% daily recommended intake of sodium per serving. Be diligent about calculating your daily sodium intake.
3. Don’t eat anything that’s heavily processed – bin that baloney & chuck that packet of chips.
4. Be proactive about asking restaurant staff about salt content.
5. Eat more fresh fruit and veggies.

Here’s a scrumptious low-sodium recipe for a summer pineapple and chicken salad. I made it for lunch last week – the sweet and tangy pineapple was able to satiate my appetite all afternoon, and the balsamic vinegar adds vibrant flavor without a hint of fat or sodium. The Mayo-Clinic has a great list of low-sodium dishes that includes appetizers, deserts, main courses, and even drinks. 

Preparation: Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.

In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.

To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.

The VB6 diet – vegan before 6pm – is gaining traction among the growing number of people eating less meat and more veggies in an attempt to ward off disease and save the planet. The gravitas of grazing on greens all day is that after six, snaffling a steak is A-1 OK. 

Mark Bittman, a food writer for the New York Times, cooked up the idea for the VB6 diet after his battle with the bulge resulted in a bevy of health problems. Once Bittman traded in his “SUV” diet – steeped in sugar, salt, and steak – for more “hybrid” eating habits – heavy on the veggies, light on the meat – not only did he slim down, he helped slow the pace of global warming.

You thought the Hummer was a harbinger for greenhouse gases, well it turns out that livestock burps are responsible for 18% of greenhouse gas emissions – more than all forms of transport combined. Rising populations are expected to increase the global demand for meat from 580 to 1043 million tones by 2050. This will almost double the amount of greenhouse gases produced by livestock, dwarfing attempts to cut emissions elsewhere.

For some families, going entirely vegetarian isn’t realistic. However, by giving up meat just one day a week you can save eighteen thousand gallons of water – which is what it takes to produce one pound of raw beef. Even President Obama is incorporating “Meatless Mondays” into the White house menu. The average American family spends $192/ month on meat – by eating meat as a treat instead of a mainstay you’ll help keep your bottom, and your bottom-line in good shape.

This growing trend to assuage dietary and environmental worries by minimizing animal products (whether it’s before, or after 6pm) allows people to have their meat, and eat it too. Of course, some particularly vociferous vegetarians and vegans have got their “carrots in a bunch,” saying that “flexitarianism” is still considered cheating. However, for most it’s a healthy and worthy step in the right direction.

 *Calculate the carbon emissions for ingredients and meals.

This is a great vegan recipe from the Food Network that’s heavy on taste, but not on saturated fat. Black beans are a rich source of cholesterol-lowering fiber and are high in antioxidants, folic acid, vitamin B6, and magnesium. Eating beans twice or more a week has been associated with a 24% reduced risk of breast cancer.

Pineapple is rich in bromelain, which is made up of a group protein-digesting enzymes that not only aids in digestion but can also reduce inflammation and swelling. It’s also an excellent source of the trace mineral manganese, which is important in energy production and antioxidant defenses.

Preparation: Mix all ingredients together in a bowl, and refrigerate for an hour.