12 Mouthwatering Meatless Meals

Posted by Human health on 8:28 AM

Meat-free, but flavor-packed

Looking for a way to save money? Meatless meals are less expensive, and plant-based diets may reduce your risk of cardiovascular disease. These 12 vegetarian recipes will wow your taste buds without hurting your wallet.

Ravioli With Tomatoes, White Beans, and Escarole

This recipe combines Mediterranean spices and white beans to get a protein-packed pasta.

Ingredients: Four-cheese ravioli, great Northern beans, diced tomatoes, basil, oregano, red pepper, fresh escarole or spinach, grated Asiago cheese

Calories: 329

Smoked Cheddar and Lentil Burgers

Not only does this recipe contain 6 grams less fat than a Burger King hamburger, but it also contains 2 grams more protein. Talk about filling and flavorful!

Ingredients: Dried lentils, bay leaves, olive oil, onions, carrots, smoked cheddar cheese, breadcrumbs, thyme, garlic powder, paprika, red pepper, eggs, stone-ground mustard, whole-wheat buns, tomato, arugula

Calories: 354

Linguine Frittata With Greens

Linguine adds a hearty texture (and fiber) to this quick weeknight meal.

Ingredients: Butter, leeks, eggs, low-fat milk, Parmesan cheese, oregano, linguine, frozen collard greens, part-skin mozzarella cheese

Calories: 330

Creamy Polenta With Artichoke, Caramelized Onion, and Olive Ragoût

You'll never miss meat in this sophisticated dish full of Italian herbs and spices. Plus, polenta, an Italian version of grits, is a good source of iron, magnesium, and vitamin B6.

Ingredients: Butter, cornmeal, frozen corn, fresh Parmesan, fat-free sour cream, basil, sun-dried tomatoes, olive oil, onions, red bell pepper, garlic, Hungarian sweet paprika, white wine, artichoke hearts, ripe olives

Calories: 366

Black-Bean-and-Corn-Topped Potatoes

Take your favorite vegetarian ingredients on a vacation to the Southwest. Chili powder, salsa, and cilantro add flavor to hearty potatoes, beans, and corn. Plus you'll get 11 grams of protein and 9 grams of fiber.

Ingredients: Baking potatoes, chopped onion, garlic, cumin, chili powder, black beans, frozen corn, salsa, cheddar-jack cheese, cilantro

Calories: 332

Orecchiette With Chickpeas and Broccoli Rabe

Ready in a little more than 20 minutes, this recipe is an excellent Friday night dinner option. Best served with a glass of Pinot, you'll enjoy a low-fat pasta dish that packs almost one-third of your DRI (dietary reference intake) of iron.

Ingredients: Extra-virgin olive oil, chickpeas, garlic, crushed red pepper, broccoli rabe, vegetable broth (substitute for chicken broth), orecchiette, Parmesan cheese

Calories: 456
 

Tempeh Fajitas

Tempeh, a soybean-based food, is an excellent source of protein (this dish contains 14 grams!). And because of its mild, slightly nutty taste, tempeh absorbs the flavors of the dish without overpowering it.

Ingredients: Tempeh, pineapple juice, low-sodium soy sauce, lime juice, cumin, canola oil, garlic, onion, green bell pepper, whole-wheat tortillas, chipotle salsa

Calories: 259

Edamame Wontons

These bite-size appetizers can double as a meal. They contain plenty of filling protein, plus a dash of lemon and an extra zing from the ginger.

Ingredients: Shelled frozen edamame, ginger, lemon juice, chives, vegetable oil, wonton wrappers, cilantro, soy sauce

Calories: 50 calories per wonton (approximate)

Miso-Marinated Tofu and Eggplant Over Soba Noodles

Traditional Asian meals are rich in vegetable protein sources, just like this sweet-and-sour noodle recipe. Tofu provides 11 grams of protein, and the eggplant has plenty of fiber.

Ingredients: Extra-firm tofu, eggplant, miso paste, garlic, peanut oil, lime juice, cabbage, soba noodles, scallions

Calories: 202

Fragrant Red Lentils With Rice

Lentils are a rich source of protein and fiber, and the variety of Indian spices keeps this dish low-cal yet filling.

Ingredients: Vegetable oil, onion, ginger, coriander, cumin, turmeric, garlic, bay leaves, dried small red lentils, butter, green onions, jalapeño pepper, lime juice, cilantro, garam masala (Indian spice blend), brown rice, low-fat plain yogurt

Calories: 409

Warm Eggplant and Goat Cheese Sandwiches

This simple sandwich takes basic, healthy ingredients and turns them into a tangy meal in just 20 minutes.

Ingredients: Olive oil, eggplant, goat cheese, sandwich rolls, tomato, arugula

Calories: 299

Grilled Salad Pizza

Your classic pizza taste, loaded with antioxidant-rich veggies, balsamic vinegar, and low-fat cheese.

Ingredients: Dry yeast, olive oil, flour, sugar, oregano, thyme, part-skim mozzarella cheese, arugula, tomatoes, fresh basil, balsamic vinegar, Dijon mustard, artichoke hearts

Calories: 357
http://www.health.com

Read more »

Depression in the Elderly: 7 Ways to Help

Depression in older adults

Older people are at risk for depression, are underserved by the mental health profession, and have the highest rates of suicide in the country. But many seniors are resistant to treatment because they don't want to burden their families, or equate depression with weakness or even death.

"One of the hardest questions I get from families is, 'How can I get my elderly loved one mental health help when they don't want it?' " says Joel E. Streim, MD, professor of geriatric psychiatry at the University of Pennsylvania.

Don't dismiss symptoms

Depression is not normal bereavement or stress.

"If your parent is not eating for more than a few days, or loses interest in activities that used to give her pleasure for more than two weeks, it could be depression," says Dr. Streim.

Talk about how they feel

If your father can no longer drive, offering to drive him around or pay for a taxi service won't necessarily soften the blow.

"The elderly are less likely to cope with loss as well as young people because of the added years of meaning behind it," says Kathleen Buckwalter, PhD, RN, professor of gerontological nursing at the University of Iowa.

Caregivers can help by recognizing its significance: "Ask your elderly parent what they feel about the loss. It's really important to hear them out and honor their emotions. Listening offers direct comfort and support."

Look for subtle signs

"Older adults often say, 'I am not sad,' or 'I am not lonely,' because they don't want to be a burden on the family," says Dr. Streim.

"Instead, they show signs of distress by wringing their hands excessively, getting agitated or irritable, or having difficulty sitting still."

Don't impose your terminology

"For the person who says, 'No, I am not depressed,' I listen closely to what has changed in their life," says Dr. Streim.

For example, if a patient says she can't sleep, he uses that as a hook to discuss ideas about how to sleep better or longer.

"I don't say the words 'depression,' 'drugs,' or 'therapy' if an older adult doesn't buy into the idea that they need help," he says.

Recognize that depression is an illness

Family members should be aware of the disability that depression can cause and should avoid making depressed parents or relatives feel guilty by telling them to get out more or pull themselves up by the bootstraps.

"I have seen people so sick with their depression that they can't get out of bed," says Dr. Streim.

Don't take over a person's life

Buckwalter urges caregivers not to try to do things for older people that they can do for themselves.

"Doing things for a depressed person is often not helpful at all, because it reinforces their perception that they are worthless and incapable," she says.

Instead, help your elderly relative break tasks into steps and praise them for any efforts.

Try to participate in medical care

Because of new confidentiality laws, geriatric psychiatrists can't disclose information to families without their patient's permission.

"Many older people do give us that permission," says Dr. Streim. "If they don't, family members can always call me and let me know what they are seeing, and it is helpful when they do."
http://www.health.com

Read more »

6 Delicious Bread Recipes

Baking made easy

Preparing homemade bread may seem like a huge undertaking, but these 6 simple and wholesome recipes are 100% worthwhile. And making them yourself means you'll be avoiding any excess preservatives and sodium.

Butter Crust Sandwich Bread

Bake this crusty bread over the weekend, and use it to make hearty sandwiches for the week. You'll love the fresh-baked taste, and even though it's white bread, you'll get a small amount of fiber in each slice.

Ingredients: Sugar, dry yeast, fat-free milk, butter, all-purpose flour, salt, cooking spray

Calories: 187

Zucchini Bread With Moroccan Spices

Sneak in a few extra veggies with this savory baked good. Zucchini and red pepper add a spot of color plus some vitamin C, while the cumin seeds and chili flakes complete the spicy finish.

Ingredients: Dry yeast, biga, grated zucchini, bread flour, whole-wheat flour, salt, parsley, red bell pepper, unsalted roasted pistachios, cumin seeds, hot chili flakes, cornmeal

Calories: 76

Banana Blueberry Bread

Mixing fruit into bread gives it an all-natural sweetness as well as plenty of extra moisture. Plus bananas and blueberries are both rich in figure-friendly fiber.

Ingredients: All-purpose flour, whole-wheat flour, quick-cooking grits, sugar, salt, baking powder, baking soda, canola oil, banana, blueberries, eggs, cooking spray

Calories: 145

Sunflower-Wheat Loaf

Give you regular wheat bread a kick by adding nutty sunflower seeds and dried blueberries. You'll still get all the health benefits—nearly 3 grams of fiber per slice—but with fresh new flavors.

Ingredients: Dry yeast, whole-wheat flour, honey, vegetable oil, dark molasses, salt, wheat germ, cornmeal, bread flour, sunflower seeds, dried blueberries, cooking spray

Calories: 157

Rich Tomato Bread

Go Mediterranean with this quick-baking bread. Though it may take a bit of prep work, the bread's delicious with hummus or it can be served as part of a Greek feast. And the best part is that you get plenty of savory flavor but none of the blood-pressure-boosting sodium.

Ingredients: Sun-dried tomatoes, dry yeast, bread flour, extra-virgin olive oil, salt, egg, cooking spray, butter

Calories: 145

Marbled-Chocolate Banana Bread

Serve this bread as a decadent dessert or sweet breakfast option. Chocolate and bananas blend together perfectly, but the low-fat dairy products and egg substitute keep this bread on the diet-friendly list. And if you want a really rich treat, top you slice with peanut butter.

Ingredients: All-purpose flour, baking soda, salt, sugar, butter, ripe bananas, egg substitute, low-fat yogurt, semisweet chocolate chips, cooking spray

Calories: 183
http://www.health.com

Read more »

Stacy London's Saturday Style

Give me some Saturday style

Kira Kohrherr, 32, had just two looks: work and workout. Enter Stacy London! She took Kira's wardrobe from corporate to cool.

Sexy but comfortable

Stacy says: "Kira, who runs her own PR firm—and marathons!—only shopped for work and the gym. But she longed for great nighttime clothes, too.

I suggested a one-shouldered dress with an abstract print, a sexy but comfortable date-night look. Then I added her own black belt to show off her rockin' bod."

Pretty in purple

Stacy says: "Kira’s purple skirt can work outside the office, too. Paired with a cool graphic tee and denim jacket, it makes a cute outfit for brunch or the movies. And, hey, it’s the weekend, so have some fun! I mixed in the sparkly flats and a rhinestone cuff to complete this look and up the fab factor."

Personality with a pop

Stacy says: "I found these peep-toe ankle booties in Kira’s closet—so perfect for evenings out. To create a longer, leaner silhouette, I paired them with a beautiful sequined blouse that defines her waist and skinny jeans to show off her fantastic legs. The blue studded purse adds personality and a needed pop of color."

Stacy London's Closet Rehab

Keep or toss?

Keep it!
Layering cardi: Drapey yet structured, it’s a must-own for work and weekends.

Toss it!
Frumpy floral: Kira, who's petite, needs a hipper print in a just-above-the-knee length.
 http://www.health.com

Read more »

12 Surprising Causes of Depression

Why am I depressed?

By Caroline Murray
There are many well-known depression triggers: Trauma, grief, financial troubles, and unemployment are just a few.

But if you are depressed and none of these apply to you, it can be hard to pinpoint a specific cause.

In truth, there may not be a concrete reason for your depression. But here are some little-known causes to consider.

Summer weather

Seasonal affective disorder (SAD) is most commonly associated with winter blues, and it afflicts about 5% of Americans.

But for less than 1% of those people, this form of depression strikes in the summer. Warm weather depression arises when the body experiences a "delay adjusting to new seasons," says Alfred Lewy, MD, professor of psychiatry at Oregon Health and Science University, in Portland.

Instead of waking and enjoying dawn, the body has a hard time adjusting, he says, which could be due to imbalances in brain chemistry and the hormone melatonin.

Smoking

Smoking has long been linked with depression, though it's a chicken-or-egg scenario: People who are depression-prone may be more likely to take up the habit.

However, nicotine is known to affect neurotransmitter activity in the brain, resulting in higher levels of dopamine and serotonin (which is also the mechanism of action for antidepressant drugs).

This may explain the addictive nature of the drug, and the mood swings that come with withdrawal, as well as why depression is associated with smoking cessation. Avoiding cigarettes—and staying smoke free—could help balance your brain chemicals.

Thyroid disease

When the thyroid, a butterfly-shaped gland in the neck, doesn't produce enough thyroid hormone, it's known as hypothyroidism, and depression is one of its symptoms. This hormone is multifunctional, but one of its main tasks is to act as a neurotransmitter and regulate serotonin levels. If you experience new depression symptoms—particularly along with cold sensitivity, constipation, and fatigue—a thyroid test couldn't hurt. Hypothyroidism is treatable with medication. 

Poor sleep habits

It's no surprise that sleep deprivation can lead to irritability, but it could also increase the risk of depression.

A 2007 study found that when healthy participants were deprived of sleep, they had greater brain activity after viewing upsetting images than their well-rested counterparts, which is similar to the reaction that depressed patients have, noted one of the study authors.

"If you don't sleep, you don't have time to replenish [brain cells], the brain stops functioning well, and one of the many factors that could lead to is depression," says Matthew Edlund, MD, director of the Center for Circadian Medicine, in Sarasota, Fla., and author of The Power of Rest.

Facebook overload

Spending too much time in chat rooms and on social-networking sites? A number of studies now suggest that this can be associated with depression, particularly in teens and preteens. Internet addicts may struggle with real-life human interaction and a lack of companionship, and they may have an unrealistic view of the world. Some experts even call it "Facebook depression."

In a 2010 study, researchers found that about 1.2% of people ages 16 to 51 spent an inordinate amount of time online, and that they had a higher rate of moderate to severe depression. However, the researchers noted that it is not clear if Internet overuse leads to depression or if depressed people are more likely to use the Internet.

End of a TV show or movie

When something important comes to an end, like a TV show, movie, or a big home renovation, it can trigger depression in some people. In 2009, some Avatar fans reported feeling depressed and even suicidal because the movie's fictional world wasn't real. There was a similar reaction to the final installments of the Harry Potter movies.

"People experience distress when they're watching primarily for companionship," said Emily Moyer-Gusé, PhD, assistant professor of communication at Ohio State University, in Columbus. With Avatar, Moyer-Gusé suspects people were "swept up in a narrative forgetting about real life and [their] own problems."

Where you live

You can endlessly debate whether city or country life is better. But research has found that people living in urban settings do have a 39% higher risk of mood disorders than those in rural regions. A 2011 study in the journal Nature offers an explanation for this trend: City dwellers have more activity in the part of the brain that regulates stress. And higher levels of stress could lead to psychotic disorders.

Depression rates also vary by country and state. Some states have higher rates of depression and affluent nations having higher rates than low-income nations. Even altitude may play a role, with suicide risk going up with altitude.

Too many choices

The sheer number of options available—whether it's face cream, breakfast cereal, or appliances—can be overwhelming. That's not a problem for shoppers who pick the first thing that meets their needs, according to some psychologists. However, some people respond to choice overload by maximizing, or exhaustively reviewing their options in the search for the very best item. Research suggests that this coping style is linked to perfectionism and depression.

Lack of fish in the diet

Low intake of omega-3 fatty acids, found in salmon and vegetable oils, may be associated with a greater risk of depression. A 2004 Finnish study found an association between eating less fish and depression in women, but not in men. These fatty acids regulate neurotransmitters like serotonin, which could explain the link. Fish oil supplements may work too; at least one study found they helped depression in people with bipolar disorder.

Poor sibling relationships

Although unhappy relationships with anyone can cause depression, a 2007 study in the American Journal of Psychiatry found that men who didn't get along with their siblings before age 20 were more likely to be depressed later in life than those who did. Although it's not clear what's so significant about sibling relationships (the same wasn't true for relationships with parents), researchers suggest that they could help children develop the ability to relate with peers and socialize. Regardless of the reason, too much squabbling is associated with a greater risk of developing depression before age 50.

Birth control pills

Like any medication, the Pill can have side effects. Oral contraceptives contain a synthetic version of progesterone, which studies suggest can lead to depression in some women. The reason is still unknown, says Hilda Hutcherson, MD, clinical professor of obstetrics and gynecology at Columbia University, in New York. "It doesn't happen to everyone, but if women have a history of depression or are prone to depression, they have an increased chance of experiencing depression symptoms while taking birth control pills," Dr. Hutcherson says. "Some women just can't take the Pill; that's when we start looking into alternative contraception, like a diaphragm, which doesn't contain hormones."

10 Tips for Dating With Depression

Rx medications

Depression is a side effect of many medications. For example, Accutane and its generic version (isotretinoin) are prescribed to clear up severe acne, but depression and suicidal thoughts are a potential risk for some people. Depression is a possible side effect for anxiety and insomnia drugs, including Valium and Xanax; Lopressor, prescribed to treat high blood pressure; cholesterol-lowering drugs including Lipitor; and Premarin for menopausal symptoms. Read the potential side effects when you take a new medication, and always check with your doctor to see if you might be at risk.
http://www.health.com

Read more »

Fresh 15-Minute Meals

Wednesday, August 10, 2011

Easy late-summer recipes

By Lori Powell
Got produce? Then you’re minutes away from a quick, delicious meal.

String Bean and Fingerling Potato Salad with Shrimp

Ingredients: Fingerling potatoes, string beans, Dijon mustard, cider vinegar, olive oil, salt, pepper, fresh dill, shrimp, pecans

Calories: 230

Fresh Corn with Avocado, Scallions, and Spiced Scallops

Ingredients: Avocado, lime juice, sea scallops, salt, pepper, cumin, olive oil, corn kernels, scallion

Calories: 375

Sautéed Zucchini with Lemon-Thyme Chicken

Ingredients: Lemon zest, fresh thyme, chicken cutlets, salt, ground black pepper, olive oil, water, couscous, zucchini, yellow summer squash, low-sodium chicken broth, fresh thyme

Calories: 233

Melon and Steak with Smoked Paprika Dressing

Ingredients: Sirloin steak, salt, ground black pepper, red onion, lime juice, honey, olive oil, smoked paprika, crushed red pepper, cantaloupe, cilantro, mint

Calories: 181
http://www.health.com

Read more »

Great-For-You Pizza Recipes

The best pizza ever

Start with a whole-wheat crust then add one of these tasty topping combos. We used Fabulous Flats and baked them in a 500° oven on the bottom rack to make them crispy. Each amazing pie is less than 200 calories per slice!

Power-Up Pie

Recharge in the most delicious way with spicy sausage, rich cheese, and fresh greens.

Ingredients: turkey sausage, pizza crust, marinara sauce, mozzarella cheese, baby arugula

Calories: 169

A Sweet Slice

This pizza—topped with pear, pecans, and goat cheese—will satisfy your cravings.

Ingredients: pizza crust, red pear, goat cheese, pecans, red onion, fig or balsamic vinegar

Calories: 133

Comfort-Food Pie

This hearty pie has chicken sausage and thinly sliced new potatoes.

Ingredients: pizza crust, new potatoes, picy chicken sausage, fontina cheese, rosemary

Calories: 168

The Healthy Indulgence

Smoked Gouda, wild mushrooms, and squash team up for this eclectic treat.

Ingredients: wild mushrooms, pizza crust, acorn squash, olive oil, smoked Gouda, sage

Calories: 156

Instant Get-Together

Don’t fuss with a four-course meal: Make this shrimp-topped pie, and serve it with a salad and a bottle of pinot grigio.

Ingredients: frozen shrimp, pizza crust, extra-virgin olive oil, garlic, grape tomatoes, Parmesan cheese

Calories: 161

For Cheese Lovers

You’ll fall for the sophisticated blend of ricotta, mozzarella, and Parmesan on this flavorful pie.

Ingredients: pizza crust, ricotta cheese, mozzarella cheese, Parmesan cheese, thyme, truffle or extra-virgin olive oil

Calories: 180

So-Slimming Slice

Low-cal veggies star on this spa-like pizza. Shavings of good Parmesan add just enough of a salty bite.

Ingredients: asparagus, pizza crust, zucchini, olive oil, lemon juice, thyme, Parmesan cheese

Calories: 142

 http://www.health.com

Read more »