You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesnât typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesnât make the cut for a charcuterie (meat and cheese) board. And it isnât typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
Itâs a soft, white, fresh cheese thatâs different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
âItâs a portable food thatâs easy to add to your diet,â she says. âAnd cottage cheese offers lots of health benefits.â
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Is cottage cheese healthy?
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. Itâs made by curdling pasteurized (sterilized) cowâs milk â when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
âTo get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,â Zumpano advises. âNonfat cottage cheese may sound like a good idea, but it contains less protein and wonât be as satisfying.â Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Health benefits of cottage cheese
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
Provides good nutrition
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Three factors make cottage cheese a great choice if youâre looking to lose pounds or maintain your weight:
High in protein:Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium:Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isnât the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if youâre deciding between the two, Zumpano recommends cottage cheese. âFull-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.â
Provides essential amino acids
Cottage cheese is rich in casein (pronounced âKAY-seenâ) protein. Itâs a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.
âBone health is critical as you age,â Zumpano shares. âAdding cottage cheese to your diet is an easy way to strengthen them.â
Helps you control blood sugar levels
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
âTo get this benefit of cottage cheese, choose plain cottage cheese,â Zumpano recommends. âAvoid cottage cheese pre-packaged with fruit and check the label for added sugar.â
Contributes to a balanced gut
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
âIf you want cottage cheese that provides probiotics,â Zumpano says, âcheck the label to see if it says it contains âlive and active cultures.ââ
Promotes muscle development
The slow-release protein in cottage cheese doesnât just help with digestion. Itâs also important for building muscle tissue and helping your muscles recover after a workout.
âCasein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,â Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Reduces your risk of some cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. âThereâs still a lot to learn about the connection between dairy and cancer prevention,â Zumpano states. âBut itâs clear there are protective benefits to including dairy in a balanced diet.â
Experts believe getting more calcium may offer protection from:
Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.
Tips for adding cottage cheese to your diet
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese thatâs lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.
How Long To Breastfeed: What the Guidelines Say and What To Consider
Recommendations encourage breast milk exclusively for babyâs first six months and continuing to provide human milk until age 2 and beyond
How and what you feed your baby is probably one of the most basic â and yet deeply personal â decisions youâll face when you become a parent.
Youâll hear things like âbreast is best.â As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.
And then you’ll hear the retort, âfed is best.â Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.
Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)
It can feel like thereâs no right way to do it. And thereâs some truth to that.
Because what works for one family may not be feasible for another. But thatâs OK.
Breast milk can provide certain benefits that formula canât mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that youâve continued providing human milk long after others think you âshould.â
No one should feel guilt, shame or otherwise crummy about how they feed their baby. Letâs face it, mom guilt is tough enough as it is.
So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.
How long to breastfeed
Science shows that if you can give your baby human milk (either your own or a donorâs), it has its benefits. And the longer, the better, experts recommend.
12 months to 24 months (and beyond): Mostly solid foods with some human milk, as mutually desired by parent and child.
Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after babyâs first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.
âThese recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,â Dr. Szugye states. âWe want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their childâs life.â
Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, youâre doing a great thing. And thereâs no reason to stop until you and your child are ready.
If it doesnât work for you, thatâs OK, too. Your worth as a parent and your love for your child canât be measured in ounces of milk.
Benefits of extended breastfeeding
The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.
âBreastfeeding offers tremendous benefits â from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits donât go away as your baby ages,â Dr. Szugye shares. âWe have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.â
Breastfeeding can offer both you and your baby some big benefits:
Benefits for lactating parents
Benefits for baby
Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer.
Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema.
âThere are a lot of immunologic factors and components to human milk,â Dr. Szugye says. âOne big advantage to human milk is that you pass antibodies to the baby. So, if youâre exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, itâs less severe. Itâs almost like a built-in immunity.â
Keeping up milk supply for the long haul
Some people can make enough milk to breastfeed for as long as they and their babies choose. But some donât. At least not without taking some steps to keep it up.
If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.
âMany people notice their supply drop and mistakenly assume it wonât return,â Dr. Szugye notes. âBut if you want to continue to breastfeed, there are options that could help.â
If a supply boost is in order, you can try:
Nursing more often â Add sessions as long as your child will nurse. If youâre away from them during the day, try early evenings, mornings or weekends.
Pumping strategies â An extra session or several short âpower pumpingâ sessions (think five to 10 minutes throughout the day) for several days in a row can trigger your body to make more milk.
Breast massage and compression â Easy-to-learn techniques can improve drainage when nursing or pumping.
Take care of yourself â Reduce stress, rest when possible, hydrate and eat a balanced diet with an extra 500 calories a day to support breastfeeding.
Not an âall-or-nothingâ
If two or more years of breastfeeding seems daunting, remember that you have options.
For starters, giving your child human milk doesnât always mean latching them to your breast and nursing. Thatâs just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.
And you may find that a donor bank could be a route to explore if you donât lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before itâs stored and made available for purchase.
âReach out to your pediatrician or womenâs healthcare provider if youâre interested in obtaining donor milk. You may need a prescription from a healthcare provider,â Dr. Szugye suggests.
Remember, too, that any amount of human milk can be a benefit. If keeping up with your babyâs breastfeeding demands becomes too high a burden, there are alternatives.
Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs â and not burning yourself out in the process.
âItâs not an all-or-nothing thing,â Dr. Szugye reassures. âAny amount of human milk you can give is a benefit. If it doesnât work for you to constantly supply human milk, thatâs OK. Weâre all just doing our best.â
If breastfeeding is going well for both you and your child, thereâs no reason to give it up until youâre both ready to.
Feeding a baby is tough work, no matter how you do it. And chances are, youâre doing a fantastic job.
You likely know that drinking alcohol too often or to excess isnât a good idea, health-wise. But when it comes to alcohol and heart health, you may have heard different sides. Is drinking all that bad for your heart? Can a glass of wine help reduce your risk of heart disease â or make it worse?
First things first: If you drink alcohol, you should do so in moderation to avoid alcohol-related heart issues. And you should never intentionally use alcohol to try to reduce your risk of heart disease.
To further explore the relationship between your ticker and your favorite glass of merlot or IPA, we chatted with cardiologist Leslie Cho, MD.
Ways alcohol can impact heart health
Here are some of the effects of alcohol on your heart:
Increased heart rate
One of the most important things your heart does is keep a rhythm. On average, a regular heart rate is about 60 to 100 beats per minute when your body is at rest. But alcohol can lead to your heart rate temporarily jumping up in speed, and if it goes over 100 beats per minute, it can cause a condition called tachycardia. Too many episodes of tachycardia could lead to more serious issues like heart failure or going into irregular rhythms, which can cause heart attack and stroke.
Raises blood pressure
That fourth drink at the bar may feel like itâs relaxing you, but itâs actually affecting your body differently than you might think. Alcohol can affect your blood pressure, causing it to go up temporarily. This is especially true when you engage in binge drinking (thatâs defined as four or more drinks within two hours for women and people assigned female at birth, and five or more drinks within two hours for men and people assigned male at birth).
And sure, weâve all had a night here or there where weâve had one too many and we know it. But itâs important to make sure those nights of overindulgence are the exception and not the rule. If youâre not sure, make a note to tune into how much youâre having over the course of the next month or so. If itâs more than recommended, try to consciously pace your drinking to help reduce the spike in your blood pressure that excessive alcohol causes.
And if you have a history of high blood pressure, itâs best to avoid alcohol completely or drink only occasionally, and in moderation.
Irregular heartbeat
Whether itâs a glass of red wine with your turkey or toasting champagne for the new year, alcohol definitely becomes more present during the holiday season. And while enjoying celebratory spirits in moderation is alright for most people, itâs important to be aware you can fall victim to holiday heart syndrome if you overdo it. This is when overeating and overindulging in alcohol lead to an irregular heartbeat.
Holiday heart syndrome can happen if you donât typically drink alcohol, but then have a few at a holiday party or if you binge drink. This can cause you to develop an irregular heartbeat, called atrial fibrillation, which can increase your risk of stroke, heart attack and heart failure.
Prolonged drinking can cause alcoholic cardiomyopathy
The short-term effects of alcohol (headache, nausea, you know the rest) are easy to pinpoint. But there are ways that alcohol affects your body over time that are important to understand. One of the long-term effects of alcohol on your heart is alcoholic cardiomyopathy. This is when your heart-pumping function gets weaker and your heart gets larger due to changes from heavy alcohol use over a long period of time.
OK, donât panic. If youâre an occasional drinker, thereâs no cause for worry. But it may be worthwhile learning about what counts as binge drinking and whether or not you may be drinking too much and donât even know it.
Is some level of alcohol safe or beneficial?
Itâs true, red wine is a better choice than hard liquor. But can a trip to the wine bar boost your heart health?
You should never consider wine or any other alcohol as a way to lower your heart disease risk. And, in fact, the study also showed that drinking one or fewer drinks per day was related to the lowest likelihood of dying from a stroke. However, Dr. Cho points out that more recent data shows that there may be no amount of alcohol that is truly safe. âThe myth that wine is beneficial for heart health is no longer true,â she states.
âItâs not a good idea to start drinking alcohol in an effort to lower your risk of heart disease,â Dr. Cho continues. âItâs better not to drink any alcohol at all.â
Itâs also important to know that the ways in which alcohol affects your heart will vary from person to person, depending on your age and other conditions you may have.
Age
Letâs face it, a hangover in your mid-40s doesnât feel the same as one in your early 20s. This is because your age plays a factor in how well you tolerate alcohol. While some people develop a tolerance to alcohol over time, this isnât true for everyone â and this ability doesnât last forever, Dr. Cho notes.
âAs we get older, our ability to clear alcohol definitely decreases and our sensitivity to alcohol probably increases,â she explains. âAlso as we get older, we end up having more diseases, so we could be on medicines that can interfere with the way our bodies metabolize alcohol.â
Other medical conditions
In many ways, your medical history (and present) can tell you a lot about your future with alcohol. That means, if youâre living with other medical conditions and/or taking certain medications, this will all have an impact on how alcohol affects you.
âCertain health conditions can make drinking alcohol more dangerous,â Dr. Cho says.
For example, some people who are on cholesterol-lowering medicines may experience muscle aches when they drink alcohol. Because alcohol and cholesterol medicine both are processed through your liver, they are, in a sense, competing for clearance. So, itâs important to think about your overall health and talk to a healthcare provider about your personal risk factors.
âAlcohol is made out of sugar,â Dr. Cho points out. âSo, if youâre predisposed to diabetes or if high triglycerides are one of your issues, itâs not a good idea to drink alcohol.â
Dr. Cho also warns that if you have liver dysfunction or take other medicines that are processed through the liver, your risks might be different. Talk to your healthcare provider about how alcohol might interact with your prescription medicines.
The last thing you want is for that casual drink after work or glass of wine at dinner to negatively impact your heart health. Thereâs a way to have a healthy, balanced relationship with alcohol that lets you enjoy a drink occasionally and celebrate with friends and family. But your heart is an important organ that should also be cared for, so be sure to drink in moderation, learn about binge drinking and know what your body can (and canât) tolerate before opening that tab.FACEBOOKTWITTERLINKEDINPINTERESTEmailalcoholalcohol and healthalcoholic beveragesbinge drinkingheart health
The term âbreakfastâ means breaking the fast. And at some point in our day, all of us do that, whether itâs at 7 a.m. or noon. Ideally, the recommendation is to put some food in your belly within two hours of getting up for the day.
Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you donât have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.
Ingredients
Tomato sauce
Olive oil cooking spray 2 garlic cloves, minced 1 small carrot, minced 1 shallot, minced 4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained 1/4 cup dry red wine 1 1/2 tablespoons balsamic vinegar 1/4 teaspoon crushed red pepper flakes, optional 1/4 cup chopped fresh basil
Pasta
1/2 pound whole wheat spaghetti 3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces 2 portobello mushrooms, halved and thinly sliced 1 red, yellow or orange bell pepper, seeded and coarsely chopped 1 1/2 tablespoons extra-virgin olive oil 1 1/2 tablespoons balsamic vinegar Freshly grated pepper 2 tablespoons freshly grated Parmesan cheese
Directions
Preheat oven to 400° F. Line a rimmed baking sheet with aluminum foil.
To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
Cook the pasta according to package directions. Drain.
In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.
Nutrition information (per serving)
Makes 4 servings
Calories: 363 Total fat: 4 g Protein: 15 g Carbohydrate: 71 g Dietary fiber: 4 g Cholesterol: 0 mg Sodium: 100 mg Potassium: 93 mg
Ironically, not every pear is âpear-shaped.â One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.
âPears are so healthy, and most people tolerate them very well,â says registered dietitian Beth Czerwony, RD, LD. âTheyâre terrific for your digestion and have other impressive health benefits. Theyâre a perfect snack if youâre craving something sweet.â
Types of pears
Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:
Anjou (green or red).
Asian.
Bartlett.
Bosc.
Comice.
Concorde.
Forelle.
Seckel.
Starkrimson.
Health benefits of pears
Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But theyâre not just full of nutrients â they also may lower your risk of some diseases. Here are five ways pears boost your health.
1. A nutritious source of vitamins and minerals
Like most fruit, pears are a source of good nutrition. One medium pear has approximately:
Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.
Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your bodyâs absorption of sugar.
Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.
Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.
In addition, pears are a low-glycemic food, which means they wonât spike your blood sugar like sugary foods and some fruits can.
3. Relieves constipation and improves digestive health
Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.
A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:
Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.
To reap the fibrous benefit of pears, donât skip the skin. âPear skin contains a significant amount of the fruitâs total fiber content,â notes Czerwony.
4. Lowers inflammation
Inflammation happens when your immune system tries to protect you from something â an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimerâs, asthma, cancer and Type 2 diabetes.
Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.
Research shows that flavonoids can reduce inflammation and lower the risk of:
Potassium, known to help reduce high blood pressure â another risk factor for heart disease.
In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.
Are fresh, canned or frozen pears better?
âIn general, fresh fruits are best because they have the highest amount of nutrients,â explains Czerwony. âFrozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.â
But donât avoid canned pears completely. Theyâre still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.
âYou might be surprised by what you can do with fresh pears,â she adds. âThink of how you use apples â sliced raw, in pies or baked â and you can do all those things with pears.â
Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you donât have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.
Ingredients
Tomato sauce
Olive oil cooking spray 2 garlic cloves, minced 1 small carrot, minced 1 shallot, minced 4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained 1/4 cup dry red wine 1 1/2 tablespoons balsamic vinegar 1/4 teaspoon crushed red pepper flakes, optional 1/4 cup chopped fresh basil
Pasta
1/2 pound whole wheat spaghetti 3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces 2 portobello mushrooms, halved and thinly sliced 1 red, yellow or orange bell pepper, seeded and coarsely chopped 1 1/2 tablespoons extra-virgin olive oil 1 1/2 tablespoons balsamic vinegar Freshly grated pepper 2 tablespoons freshly grated Parmesan cheese
Directions
Preheat oven to 400° F. Line a rimmed baking sheet with aluminum foil.
To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
Cook the pasta according to package directions. Drain.
In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.
Nutrition information (per serving)
Makes 4 servings
Calories: 363 Total fat: 4 g Protein: 15 g Carbohydrate: 71 g Dietary fiber: 4 g Cholesterol: 0 mg Sodium: 100 mg Potassium: 93 mg
A salad combination you may not have thought of, but will now be hooked on
This salad is a perfect addition to a large dinner menu when you have guests over for dinner and have a lot of other dishes to prepare. Itâs bright and flavorful, and you can make the dressing a day or two ahead to prep!
Ingredients
Dressing
1 1/2 cups frozen raspberries, thawed 2 to 4 tablespoons orange juice (depending on thickness desired) 1 tablespoon white wine vinegar 1 teaspoon sugar 1 tablespoon orange zest 4 tablespoons chopped fresh chives
Salad
1 pound romaine lettuce, washed, dried and torn into bite-sized pieces 1 pound radicchio, washed, dried, shredded 3 carrots, peeled and grated 1 cup mandarin oranges, drained, patted dry 20 cherry tomatoes, quartered
Directions
Assemble salad ingredients in salad bowl and toss.
Put all ingredients for the dressing in food processor or blender (except for 2 tablespoons chives), and process.
After all is processed, stir in the remaining 2 tablespoons chives.
Pour over salad just before serving and toss.
Nutrition information (per serving)
Calories: 107 Total fat: 0.5 g Saturated fat: 0.1 g Protein: 3 g Carbohydrate: 25 g Fiber: 5.4 g Sodium: 37 mg
âRecipe developed and copyrighted by Kristine Napier, MPH, RD, LD.
Healthaware 