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Articles from 2000 In June

Delicious Living

July 1, 2000

10 Terrific Tonics

10 Terrific Tonics To help maintain your body's balancing act, try these herbs, each of which works to revitalize the system. Remember, this information is not meant as medical advice.

Ginseng (Panax ginseng)
Helps improve immunity, mental function, stamina, energy levels and resistance to stress by regulating and strengthening body functions.

Astragalus (Astragalus membranaceus)
Strengthens the immune system and protects against viruses in general. Touted for invigorating vital energy (qi — pronounced "chee")in traditional Chinese medicine.

Milk thistle (Silybum marianum)
Enhances metabolism of liver cells and protects them from toxicity.

Olive leaf extract (Olea europea)
Helps maintain healthy cholesterol, blood pressure and glucose levels. Also protects against viral infections.

Garlic (Allium sativum)
Regulates blood pressure and cholesterol. Also boosts immunity.

Dong quai (Angelica sinensis)
Traditionally known as a "female tonic," useful for difficult or irregular menstruation. Also improves circulation.

Ginger (Zingiber officinale)
Tones the digestive system and relieves upset stomach by increasing digestive fluids and neutralizing toxins and acids.

Reishi (Ganoderma lucidum)
Lowers cholesterol, blood pressure and general anxiety. Once considered an "elixir of life" by Chinese emperors.

Licorice root (Glycyrrhiza glabra)
Famous as an anti-ulcer herb. Valued by traditional Chinese herbalists for its detoxifying properties.

Green tea (Camellia sinensis)
Anticancer and antibacterial benefits. Also balances cholesterol levels and protects against tooth decay and gum disease.

Fast Facts on Lemons

Fast Facts On Lemons

One medium-sized lemon yields about 1/4 cup juice and about 2 teaspoons zest.

Go for weight, not size: Heavier lemons produce more, and tastier, juice.

When grating lemon zest (skin), avoid the white pith underneath, which is bitter.

Yellow skin is best; greenish skins may mean less savory fruit.

To get the most lemon juice out of a lemon, roll it on the countertop before cutting and squeezing.

When you have an abundance of lemons, squeeze the juice and freeze in ice cube trays; store cubes in self-sealing bags and defrost as needed.

Natural Testosterone Boost

Natural Testosterone Boost

A new, all-natural combination of essential minerals and vitamins is showing promise for athletic enhancement. In one study, a formula containing zinc I-monomethionine, zinc/magnesium asparate and vitamin B6 (patented as ZMA) increased total testosterone levels 32.4 percent, while placebo levels decreased 10.5 percent. The formula also improved sleep efficiency, which, in turn, enhanced muscle recovery.

-Medicine and Science in Sports and Exercise, May 1999, Supplement

How To Determine Your Protein Needs

How To Determine Your Protein Needs

Step 1: Calculate your calorie needs
If you are overweight, multiply your current weight by 10. If you are at your desired weight, multiply your current weight by 15.
Example: 160 lbs x 10 = 1,600 kcal/day.

Step 2: Find your protein needs
Multiply your calorie needs by 12 percent (0.12).

Step 3: Divide that number by 4

This is how many grams of protein you should consume daily.

Example: 1,600 kcal/day x 0.12 = 192.
Divide by 4 calories per gram = 48 grams of protein.
Source: Heart Information Network at

"B" safe

"B" safe

Here's proof that too much of a good thing may not be such a good thing after all: Taken in doses exceeding 250 mg daily, vitamin B6 (pyridoxine) can have a toxic effect on your nervous system (Encyclopedia of Natural Medicine [Prima] by Michael Murray, N.D., and Joseph Pizzorno, N.D.). In fact, some studies have shown that doses of 50 mg daily can cause neuropathy.

According to Tucson, Arizona-based nutritionist Melissa Diane Smith, co-author with Ann Louise Gittleman of Why Am I Always So Tired? (HarperSanFrancisco), megadoses of vitamin B6 can cause nerve damage, numbness or tingling in the body when taken in the absence of supporting nutrients such as the other B vitamins. Unless prescribed as a single dose by a health care provider, Smith explains, B6 should be taken with other B vitamins, and it's best to limit the supplemental amount you take to no more than 100 to 150 mg per day.

"Higher amounts of vitamin B6 can be therapeutic in treating or preventing a number of health disorders, including hormone disturbances, heart disease, diabetes, carpal tunnel syndrome, weakened immunity and copper excess," says Smith, "but it's wise to seek the advice of a nutritionally oriented health professional before taking excess B6 to address any of these health issues."

— Debra Bokur

Delicious Living

ARCHIVE: Zesty Lemon Chicken

Zesty Lemon Chicken
June, 2000

Serves 6 / Adapted from Crème de Colorado (Junior League of Denver, Inc.). Excellent hot and terrific cold, this is a treat for al fresco dining on your patio or in the mountains.

Prep time: overnight marinating, plus 25 minutes
Cooking time: 25 minutes

6 boneless, skinless chicken breast halves
2 cups fresh lemon juice (about 8-9 lemons)
1 cup all-purpose flour
1 1/2 teaspoons salt
2 teaspoons paprika
1 teaspoon freshly ground black pepper
2 tablespoons olive oil
2 tablespoons freshly grated lemon peel
1/3 cup lightly packed brown sugar
1/4 cup chicken broth
1 lemon, thinly sliced in rounds
Minced fresh parsley

1. In a large, sealed plastic bag, combine chicken breasts and lemon juice. Squeeze air out and seal. Refrigerate overnight, turning once.
2. Remove chicken, reserving 2 tablespoons of marinade, and drip dry. Combine flour, salt, paprika and pepper in a plastic bag. Shake until well mixed. Put chicken breasts in bag, one at a time, and shake to coat evenly.
3. In a large skillet, heat oil over medium-high heat and sauté breasts, a few at a time, until browned on both sides, about 5 minutes.
4. Arrange chicken in a single layer in a large baking dish. Sprinkle evenly with lemon peel and brown sugar. Mix chicken broth with reserved 2 tablespoons marinade and pour around chicken. Place a thin lemon slice on top of each breast and sprinkle with minced parsley.
5. Bake at 350°F for 25 minutes or until tender.

Photography by Rita Maas

Calories 300,Fat 7,Perfat 21,Cholesterol 63,Carbo 31,Protein 29,Fiber N/A,Sodium N/A
Delicious Living

ARCHIVE: Arugula & White Bean Salad with Rosemary Dressing

Arugula & White Bean Salad with Rosemary Dressing
June, 2000

Serves 6 / This nutritious combination will satisfy without weighing you down. Rosemary, a Mediterranean native whose Latin name means "dew of the sea," is perfect to unite the flavors of this robust salad. Prep time: 20 minutes Cooking time: 40 minutes

2 cups dried white northern beans, soaked in water overnight (or 2 cans organic white beans)
2 cloves garlic
1 3-inch stem of rosemary (leaves removed), or 3/4 teaspoon dried
1 tablespoon red wine vinegar
3 tablespoons sherry vinegar
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/3 cup olive oil
1 bunch arugula, washed, stems removed, and chopped fine
3-4 Roma tomatoes, finely diced
1/4 cup chopped kalamata olives

1. Drain and cook beans in simmering water until tender, about 40 minutes. (Beans have better flavor if you add 1/2 teaspoon each of salt and garlic powder or a spoonful of miso and a sprig of marjoram the last 15 minutes of cooking.) You can also use precooked, organic canned beans.
2. In a blender or food processor, add the garlic, rosemary, vinegars, salt and pepper. Blend while slowly adding the olive oil.
3. Add the beans, arugula, tomatoes and olives to a large salad bowl. Pour desired amount of the dressing over and mix and combine. Serve at room temperature.

Photography by Rita Maas

Calories 294,Fat 9,Perfat 26,Cholesterol 0,Carbo 42,Protein 14,Fiber N/A,Sodium N/A
Delicious Living

ARCHIVE: Provencal Potato & Shrimp Salad

Provencal Potato & Shrimp Salad
June, 2000

Serves 6 / Just tossing this salad rewards you with pleasure. A kaleidoscope of flavors, from delicate to assertive and peppery to tangy, makes it a great summer lunch or light dinner. Prep time: 25 minutes Cooking time: 10 minutes

1 pound thin-skinned potatoes (about 3 medium)
1/2 pound green beans, ends removed and cut into 1-inch pieces
3 tablespoons extra-virgin olive oil, divided
2 tablespoons lemon juice
1 pound medium shrimp
1/4 cup red wine vinegar

1. Cook potatoes in a medium-size saucepan until softened, about 20-25 minutes. If you prefer the green beans to have a softer cooked texture or if they are larger in size, add them to the pan the last 3 minutes of cooking. Add 1 tablespoon olive oil and the lemon juice to a large skillet and sauté the shrimp, about 5 minutes, or until they turn pink.
2. Add the vinegar, mustard, shallots, salt and pepper to a blender or food processor. Blend, slowly pouring in the remaining 2 tablespoons olive oil until smooth.
3. Cut cooled potatoes into bite-size pieces and add to a large salad bowl along with the green beans, tomatoes and parsley (or basil), drained shrimp and salad greens. Add salad dressing and toss lightly. Add additional salt and ground pepper if desired.

Photography by Rita Maas

Calories 234,Fat 8,Perfat 32,Cholesterol 115,Carbo 22,Protein 18,Fiber N/A,Sodium N/A
Delicious Living

ARCHIVE: Sparkling Lemonade

Serves 4 / Consider yourself lucky indeed if your lot includes bountiful, fresh lemons. Lemonade, the elixir of summer, can be as simple as lemon juice mixed with water and sugar, or gussied up with natural sweeteners and flavored with ginger, anise, mint or almost any sweet herb. Experiment with your own taste; or try this recipe, inspired by my friend Mary, whose Southern California garden boasts several prolific lemon trees. Prep time: 10 minutes

1 1/2 cups fresh lemon juice (about 5-6 lemons)
1/2 cup fresh lime juice (about 2-3 limes)
1 cup apple juice concentrate, thawed
1 teaspoon finely grated fresh ginger
2-3 tablespoons honey (to taste)
3 1/2 cups soda water

1. Stir first five ingredients together until honey dissolves. Stir in soda water. Serve over ice.

Calories 180,Fat 0,Perfat 2,Cholesterol 0,Carbo 43,Protein 1,Fiber N/A,Sodium N/A