Nutrition News by Charlyn Fargo

Eating Well is typically one of those magazines you can trust. The January issue offers a get-slim guide with plenty of good tips to keep you focused on that New Year's resolution of being healthy. Put aside losing weight for a while and just focus on things you need to do to be healthy in 2012. Here are a few of the items on the list:

— Define your goal. Getting healthy is a bit too vague. Narrow it down to working out three or four times a week for at least 30 minutes and trying to fill half your plate with fruits and vegetables.

— Use little plates. Studies show that we eat less from smaller dinnerware.

— Keep a journal. Write down everything you eat (and be honest) so you can see where to make improvements.

— Don't skip breakfast. It's a meal you eat to literally "break the fast." Eating breakfast will help you eat healthier during the rest of the day.

— Eat soup. It's like having a glass of water before you sit down to eat; broth-based soups, packed with veggies, provide loads of nutrients without filling you up.

— Weigh yourself once a week at the same time each week to keep track of progress.

— Make menus so you don't opt for non-healthy just because you didn’t plan.

— Pick a prize for motivation. If you eat healthy for a week, allow yourself something special that isn't related to food.

— Get 8 hours of sleep.

— If you slip up, get right back on track.

Information courtesy Eating Well Magazine.

Q AND A

Q: Can cooking with more herbs and spices really add a significant amount of antioxidants to food?

A: Yes. Research has shown for some time that herbs and spices are concentrated sources of natural compounds that are strong antioxidants. Now a small preliminary study shows that blood antioxidant levels increased after people ate a meal with large amounts of added herbs and spices.

The study used a mixture of rosemary, oregano, black pepper, cinnamon, cloves, ginger, garlic, paprika and turmeric. These herbs and spices are among those with the most research documenting the content of their protective compounds. The amount of herbs and spices added up to more than six teaspoons per person, which is substantially more than most of us typically use in cooking, but it did not reduce enjoyment of the meal's flavor.

And as an additional benefit, blood triglycerides and insulin increased less following the meal with herbs and spices than following the same meal without these flavorings.

Blood-sugar elevations following the meal were no different with or without spices, but the men in this study were healthy. There is some evidence that herbs and spices might increase insulin effectiveness, so future research can test whether this brings benefits for people with problems controlling blood sugar.

Other research shows that cooking meat with even a small amount of rosemary or turmeric can reduce formation of heterocyclic amines (HCAs) that are linked to colon cancer, and cooking with a spice blend can reduce formation in meat of a compound believed to damage blood vessel walls and DNA. Antioxidant content of some fresh herbs may decrease when they are dried, but analysis shows that dried herbs generally remain excellent source of antioxidant compounds.

Information courtesy the American Institute for Cancer Research.

RECIPE

Chicken has to be the easiest, healthiest go-to ingredient you can pull out of the freezer. Here's a new way to fix that king of the dinner bird, from Cooking Light's January/February 2012 issue.

Double Plum Baked Chicken

— 1 tablespoon olive oil, divided

— 1/3 cup sliced shallots

— 2 teaspoons minced peeled fresh ginger

— 1/2 cup plum wine

— 3/4 cup fat-free, lower-sodium chicken broth

— 1 teaspoon chile sauce

— 1 teaspoon Chinese mustard

— 1/2 cup halved dried plums (about 9)

— Four 6-ounce skinless boneless chicken breast halves

— 1/4 teaspoon salt

— 1/4 teaspoon freshly ground black pepper

— 1/4 cup (1/2-inch) slices green onions

Preheat oven to 425 degrees. Heat a medium saucepan over medium-high heat. Add 1 teaspoon oil to pan; swirl. Add shallots and ginger; saute 1 minute. Add wine; bring to a boil. Cook 1 minute. Add broth, chile sauce and mustard; bring to a boil. Cook until reduced to 3/4 cup (about 8 minutes). Stir in plums. Remove from heat.

Heat remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat; swirl. Sprinkle chicken with salt and pepper. Add chicken to pan and saute for 3 minutes. Turn chicken over; pour plum mixture over chicken. Bake at 425 degrees for 6 minutes or until done. Let chicken stand 5 minutes. Sprinkle with green onions. Serves four.

Per serving: 313 calories; 40.4 g protein; 17.6 g carbohydrates; 5.6 g fat; 99 mg cholesterol; 1.4 g fiber; 376 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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