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Broccoli Salad with Avocado

The contrasting textures of crunchy broccoli and creamy, soft avocado make this quick salad interesting and delicious. It is rich in monounsaturated fat and full of protective phytochemicals and fiber. Don't forget to use the broccoli stems, which, if properly trimmed, are as good to eat as the florets. Cut a slice off the butt end of each large stalk and peel the stalks just below the outer fibrous layer to expose the tender, lighter-colored flesh within.


1 pound broccoli
1 ripe avocado
2 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon grainy prepared mustard


  1. Trim and wash the broccoli and cut it into bite-sized pieces. Steam or boil the broccoli in a large pot until it is just crunchy-tender and bright green, then drain it well, and cool.
  2. Peel and pit the avocado, then cut it into small cubes. Fold the avocado into the broccoli.
  3. Whisk the olive oil, lemon juice, and mustard together in a small bowl, until well mixed.
  4. Toss the broccoli and avocado with the dressing.

Another favorite broccoli recipe: Vegetarian Kung Pao with Broccoli and Peanuts


Exercise May Reduce Risk of Cancer Death

Yesterday's post discussed fitness and healthy aging. Today's post further illuminates why exercise is so important.

Researchers at the Siteman Cancer Center in St. Louis compared the physical activity of more than 150,000 men and women, using reports gathered between 1982 and 1997. The investigative team then correlated these activity levels with cancer diagnoses between 1998 and 2005, and with cancer deaths between 1998 and 2006. They found that those who exercised on a daily or near daily basis for at least 10 years had the lowest risk of dying from colon cancer. Meanwhile, researchers at the Harvard School of Public Health and the University of California, San Francisco, studied the exercise habits of 2,705 men diagnosed with prostate cancer over an 18 year period. The data suggested that those who walked 90 or more minutes per week at a normal to very brisk pace had a 46 percent lower risk of dying from any cause compared to those who walked less than 90 minutes per week at an easy pace. In this study, more than three hours a week of vigorous activity was associated with a 61 percent lower risk of prostate cancer death compared with men who did less than one hour a week of vigorous activity.


Healthy Aging: Fitness

The aging process is a natural part of life, and growing old is not something to deny, avoid or fear. However, taking some simple measures now - no matter what your age - can help to make the physical and mental changes that accompany aging easier to handle. Regular exercise is an important step in the right direction, one that can help lessen the risk of disease, promote sleep, increase energy and ward off a host of health issues. Along with a sound diet, activities that stimulate your mind and social connections, exercise completes an optimum approach to aging well. Make sure that whatever type of exercise (or exercises) you decide to engage in, your body receives a workout for the heart, as well as for bones and muscles. Walking, strength training, yoga and tai chi are some good choices; talk with your physician about options that are best for you.


Green Tea and Alzheimer's

Intriguing new findings from England suggest that the compounds responsible for the health protective properties of green tea become even more effective against triggers of Alzheimer's disease once the tea is digested. What's more, the same research team found that after these substances are digested they also exhibit anti-cancer properties - they slowed the growth of tumor cells in the laboratory. The investigators noted that polyphenols, compounds present in green tea and black tea, have neuroprotective properties - that is, they can protect brain cells from toxins that can trigger Alzheimer's and other forms of dementia. The British team wanted to investigate whether these compounds survive digestion and still provide these benefits. In the study, cells were exposed toxins and then to digested green tea compounds. The results suggest that these polyphenols are possibly even more protective after being digested in the body. The researchers worked with new technology that simulates the human digestive system. Now, they're going to look whether the same beneficial products of digestion are produced in the bodies of healthy human volunteers. The study was published online on Dec. 21, 2010, by the journal Phytomedicine.

Green tea may also help beat the blues.


Worried about Rosacea?

Rosacea - a chronic and persistent condition in which a person’s cheeks, nose, chin, eyelids or forehead become inflamed and red – tends to be more common in women, people between the ages of 30 and 50 and those with fair skin who blush easily. While there is no cure, rosacea can be controlled by avoiding triggers and, occasionally, with medication.

Common triggers that worsen rosacea include:

  • Alcohol
  • Spicy foods
  • Coffee and caffeinated beverages
  • Hot foods and beverages
  • Strenuous exercise
  • Extreme temperatures
  • Chronic stress
  • Sunlight or a history of sunburns
  • Certain drugs, such as corticosteroids and some blood pressure medications

To minimize flares of rosacea, avoid the above triggers, protect your face from harsh elements, use sunscreen, manage stress levels and use products that are hypo-allergenic. Dr. Weil also recommends following an anti-inflammatory diet; supplementing with gamma-linolenic acid, which may improve the health of the skin (consider evening primrose oil or black currant oil - take 500 mg twice a day of either, and expect to wait at least six to eight weeks to notice results); and using topical preparations that utilize natural anti-inflammatory constituents, such as medicinal mushrooms.

To learn more about rosacea and other health conditions, visit the Condition Care Guide.


Pollution May Promote Dementia

In this recent study, a doubling of exposure to black carbon - a pollutant associated with traffic - was associated with lower than expected scores on a screening test for dementia. The investigation included 680 men, whose average age was 71. The same Boston area men also had lower composite scores on six other cognitive function tests. We know that particles from pollutants generated by traffic can cause oxidative stress and adversely affect the central nervous system. The differences in mental capacities seen in the study were similar to those normally seen in men nearly two years older. While the study doesn't prove that pollution caused the deficits seen, the researchers noted that particles found in diesel exhaust are small enough to pass through the air-blood barriers of the lung, enter circulation and travel to various body tissues, including the brain, where they can cause neuroinflammation and oxidative stress. The researchers said that their findings require confirmation by further research. The study was published online Dec. 20, 2010 in Environmental Health Perspectives.

Ways to minimize pollution exposure.


A Healthier Chocolate?

By now we've all heard the good news about dark chocolate: the antioxidants - phenols and flavonoids - found in dark chocolate may offer protection against heart disease. In addition, cocoa butter - a saturated fat - may have a beneficial effect on cholesterol levels. A number of chemically active compounds in dark chocolate can improve mood and pleasure by boosting serotonin and endorphin levels in the brain. And consuming dark chocolate may slow the oxidation of LDL ("bad") cholesterol.

Milk chocolate, however, is not as heart-healthy as dark chocolate: it contains more fat and sugar and less cocoa and antioxidants. White chocolate, which contains no cocoa solids, is generally no more than a mix of fat, milk and sugar with a minimal amount of cocoa butter added.

By eating an ounce of dark chocolate with at least 70 percent pure cocoa a few times a week, you can enjoy its benefits without guilt. When you're indulging, savor the flavor and texture, and try to note the effects it has on your body. Most importantly, enjoy yourself.

Dark chocolate tops my Anti-Inflammatory Food Pyramid as a recommended dessert.


Dog Therapy

Have you met your doctor's dog? An increasing number of physicians are taking their pooches to work on a daily basis, a trend that seems to be finding favor with many patients. As a breed akin to dedicated "therapy dogs," that visit hospitals and nursing homes to calm and cheer up patients, a family companion animal hanging around a doctor's office can help ease some of the tension patients feel during a visit. Stroking a dog is known to lower stress - it increases levels of hormones that promote nurturing and security, such as prolactin and oxytocin, and helps boost mood-enhancing neurotransmitters, including serotonin and norepinephrine. In a recent article on this practice, the Wall Street Journal reported that most of the dogs that "work" at doctors' offices have also been trained in obedience and as therapy dogs. But no training can explain their sensitivity to patients' emotions, which many of these doctors' office dogs appear to have. Some experts have speculated that the canines pick up tell-tale scents that humans can't detect but that let the dogs know what's wrong.

My take? We know that dogs have remarkable powers of detection. At least one study has confirmed that some dogs can sniff out the scent of cancer, although I doubt that man's best friend will ever take the place of MRIs or other cancer-screening tests. In addition, a study published in Psychosomatic Medicine in 2002 found that the presence of pets can help reduce stress more effectively than telling your troubles to your spouse or best friend. In fact, previous research published in the American Journal of Cardiology in 1995 found that men who own dogs have a decreased risk of death within a year of a heart attack compared with men who don't care for these companion animals. If you're afraid of dogs or allergic to them, by all means mention that when making an appointment with a physician who has a canine assistant. If not, you may find that the office dog makes your appointment much less stressful.

More on how companion animals contribute to health.