Glazed Carrots and Pearl Onions Recipe, Spotlight on Carrots, More Nutrients Needed During Pregnancy, and Getting to Know Tai Chi

With the holidays in full view, I’m sharing a crowd-pleasing side dish that can be made in advance and then reheated for a buffet or sit-down dinner. If you’re looking for a new way to de-stress and move more, check out my mini primer on Tai chi, a mind-body practice that welcomes participants at nearly all levels of fitness. And if you’re pregnant or know someone who is, read about a startling discovery on nutrition shortfalls to avoid.

Glazed Carrots and Pearl Onions

• Glazed Carrots and Pearl Onions

  This simple technique concentrates all the sweetness of the two vegetables as it creates a light glaze for the perfect finish.

  Ingredients

  • 2 pounds carrots, scrubbed and peeled if needed
  • 1 pound pearl onions, peeled (see Quick Kitchen Nugget in weekly newsletter)
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 tablespoons unsalted butter
  • 1 tablespoon sugar
  • 1 teaspoon coarse sea salt
  • 1/2 teaspoon freshly ground black pepper 
  • 1/4 cup freshly chopped flat-leaf parsley

  Directions

  Cut the carrots on the diagonal into slices about 1/2-inch thick. Place them in a large frying pan along with the peeled onions. Add enough cold water to just cover them. Place over medium-high heat and bring to a rapid boil. Immediately lower the heat to a low boil and add the olive oil, butter, sugar, salt, and pepper. Cook for about 20 minutes until all the water has evaporated and the vegetables have a shiny glaze. A knife should be able to easily pierce a few carrots. (If they’re not tender enough once the liquid has nearly evaporated, add another cup of water and continue cooking.) Just before serving, sprinkle with the parsley and drizzle with olive oil.

  Yields 8 servings

Healthy Ingredient Spotlight

Skip the “Baby Carrots”

Though these bagged nuggets seem like a great convenience item, the amount of processing they go through is mind-boggling. First, they’re usually not miniatures—these days, so-called baby carrots are just whole carrots that have been cut down, rounded, and often “polished” into shape. All of that manipulation can make a dent in their nutritional value. What’s more, they go through a chlorine rinse before being bagged, which does nothing to prevent the slimy feeling they often develop in the bag (some sources attribute this to the water added to prevent them from drying out, though this can happen anyway—a white film on the carrots is a sign of dehydration). All that for a lot more money than a bunch of carrots that you can wash, peel, and cut into handy disks yourself. 

Quick Kitchen Nugget

Peeling Pearl Onions

Pearl onions are a sweet addition to carrot and other vegetable medleys. They need to be peeled, but this simple blanching technique makes fast work of the job: Fill a large bowl with cold water and a dozen ice cubes; set aside. Fill a saucepan with water and bring it to a rapid boil. Add the pearl onions to the boiling water for 2 minutes, then drain them and place them in the bowl of cold water to stop the cooking process and cool them slightly. Working one at a time, pinch each onion with two fingers to squeeze it out of its softened peel.

For Your Best Health

More Nutrients Needed During Pregnancy 

According to new research from scientists at Stevens Institute of Technology in New Jersey and New York University, published in The Journal of Nutrition, over 90% of pregnant people are potentially failing to get enough iron, vitamin D, or vitamin E from the food they eat, while over one-third could be short on calcium, vitamin C, and vitamin A. Perhaps most troubling, almost two-thirds may not be getting enough dietary folate, a critical nutrient that helps prevent birth defects in a baby’s brain and spine.

“It’s important to remember that many pregnant people take prenatal vitamin supplements, which might help prevent nutritional deficiencies,” said Samantha Kleinberg, PhD, the study’s lead author and a professor at the Charles V. Schaefer Jr. School of Engineering and Science at Stevens. “Nonetheless, this is a startling finding that suggests we need to be looking much more closely at whether pregnant individuals are getting the nutrients they need.”

Unlike other studies of nutrition during pregnancy that relied on a few days of food diaries or on simply asking people what they remembered eating, the Stevens team asked pregnant people to take before-and-after photos of everything they ate over two 14-day periods. Experts then reviewed the photos to assess the amount of food actually eaten and determine the nutrients consumed during each meal.

That’s a far more accurate approach because people are notoriously bad at estimating portion size or accurately reporting what they’ve eaten, Dr. Kleinberg explained. Taking photos is also much less laborious for participants, making it easy to collect data over a period of weeks instead of just a few days.

“Most surveys only track diet over a day or two, but if you feel off one day and don’t eat much, or have a big celebratory meal over the weekend, that can skew the data,” Dr. Kleinberg said. “By looking at a longer time period, and using photos to track diet and nutrition, we’re able to get a much richer and more precise picture of what people actually ate.”

The study, which was co-authored with Andrea Deierlein, PhD, director of public health nutrition at New York University, found significant dietary variations between individuals, but also among the same individuals from one day to the next, suggesting that shorter studies and population-based reports might be failing to spot important nutritional deficits. “Some people eat really well, and others don’t, so if you just take an average, it looks like everything’s fine,” Dr. Kleinberg explained. “This study suggests that in reality, an alarming number of pregnant people may not be getting the nutrients they need from their food.”

Using food photos also allowed the Stevens team to accurately track the exact timing of meals and snacks and explore the way that patterns of eating behavior correlated with total energy and nutrient intake. When pregnant people ate later in the day, the data showed, they were likely to consume significantly more total calories, potentially an important finding as researchers explore connections between eating behaviors and health problems such as gestational diabetes.

The current research didn’t directly study health outcomes, so it’s too early to say whether insufficient nutrition or excessive energy consumption is adversely impacting pregnant individuals or their babies. “We’ll be digging into that in future studies and looking at possible connections with eating patterns and changes in glucose tolerance,” Dr. Kleinberg said.

Fitness Flash

Get to Know Tai Chi

Less well known than yoga, Tai chi is also a mind-body practice with breathing and slow, gentle movements as integral elements. Its roots are in China, where it was first practiced as a martial art. According to the National Center for Complementary and Integrative Health (NCCIH), a branch of the National Institutes of Health, these days Tai chi is appreciated more for its health and wellness benefits. And for many people, it can be complementary to traditional therapies used for a variety of health issues. 

Based on a review of studies on Tai chi’s benefits, the NCCIH concluded that it may help to improve balance and prevent falling in older adults and in people with Parkinson’s disease; reduce pain in people with low-back pain, fibromyalgia, and knee osteoarthritis; give a small boost to quality of life and depressive symptoms among older adults living with chronic conditions; and possibly improve sleep and general well-being. 

Because of its low-impact movements, Tai chi is doable for most people and could be a gentle reintroduction to exercise if it’s been some time since you worked out. Here’s how a report on tai chi from Harvard Health described it: “The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.” Of course, before starting any new form of fitness, check with your doctor.

Here are other tips from Harvard Health and NCCIH:

• There are different branches of Tai chi, named after people who devised their key movements. Google “Tai chi near me” to read about the different options in your area and see which approach sounds right to you—some focus on wellness and stress reduction, while others hark back to its martial arts origins. 

• Your research might lead you to classes taught at your local community center or Y as well as to dedicated Tai chi centers. Ask to watch or even take a class to get a feel for the movements and the teacher’s method. Ask about the instructor’s training; there’s no single standard for Tai chi teacher certification, and various Tai chi organizations offer training and certification programs at different levels. If you have any physical limitations, ask whether the movements can be modified for you.

• The right clothing for Tai chi reflects its gentle approach: Wear loose, comfortable clothes that let you move with ease and lightweight, flexible shoes that offer support but have a thin sole to help you feel connected to the ground—a focus of the practice. 

• While Tai chi can be enjoyable on day one, if you’re looking for specific benefits, like pain or stress relief, give yourself about three months of regular practice to gauge the results. 

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Smoked Salmon “Tartare” Recipe, Spotlight on Smoked Salmon, How to Mince by Hand, Understanding Nontraditional Approaches to Healthcare and Exercising to Avoid Afib

Love smoked salmon but looking for a new way to serve it? My take on the popular fish tartare trend uses smoked rather than raw salmon prepped with a simple technique for a sophisticated presentation—enjoy it not only on a bagel but also on toast points, scrambled eggs, baked potatoes…any food you might top with caviar. I’m also sharing insights into how exercise can protect against the irregular heartbeat known as atrial fibrillation and sorting out the meaning of similar sounding terms used in non-conventional medicine.

Smoked Salmon “Tartare”

• Smoked Salmon “Tartare”

  This twist on the classic beef tartare draws on many of the usual accompaniments for smoked salmon but puts them all together in one dish, perfect for a brunch spread or to spread on a piece of dark pumpernickel for a fast workday breakfast.

  Ingredients

  • 2 tablespoons roughly chopped red onion
  • 1 tablespoon jarred capers plus 2 teaspoons brine
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 teaspoons lemon zest
  • 1 tablespoon fresh dill or 1 teaspoon dried dill, plus more for garnish
  • 8 ounces smoked salmon
  • Freshly ground black pepper
  • 1 lemon quarter

  Directions

  Step 1

  Place the red onion, capers and brine, olive oil, zest, and dill in a small food processor; pulse until combined and transfer to a mixing bowl. 

  Step 2

  Mince the smoked salmon by hand on a cutting board (see Quick Kitchen Nugget in our weekly newsletter) and add to the bowl; mix well. Note: You can mince the salmon in the processor after you chop the other ingredients, but use the pulse function and check the mixture frequently so that it doesn’t turn into a paste. Taste and season with black pepper as desired. Finish with a squeeze of lemon, a drizzle of olive oil, and a sprinkle of dill.  

  Yields 6 portions

Healthy Ingredient Spotlight

Smoked Salmon

Any type of smoked salmon will work beautifully in my tartare recipe, but do you know the differences? Some are indeed smoked while others are cured. Here’s a quick rundown.

True smoked salmon can be cold- or hot-smoked. Cold-smoked salmon is usually brined with salt and sugar, then smoked at a very low temperature for many hours. Types of cold-smoked salmon include Nova (short for Nova Scotia) and Western Nova from Pacific salmon, as well as Scottish, Irish, and Norwegian salmon. Each has a different taste, some smokier than others. Sample a few to find out what you like best. Hot-smoked salmon has more of a cooked salmon texture, although it’s still smoked at a relatively low 130°F to 140°F after brining. 

People often use the words “lox” and “smoked salmon” interchangeably, but lox is actually cured—and salt-cured at that, giving it a very salty taste. For a milder cured salmon, try gravlax, prepared according to the Scandinavian method that uses vodka, dill, and lemon to “cook” it over a few days. 

Quick Kitchen Nugget

How to Mince by Band

A mince means nothing more than a very fine chop. It’s easy enough to do in a food processor if you control the intensity and speed, usually by pulsing instead of letting the machine run continuously, especially when you’re mincing a soft food that could quickly turn into a paste in a machine. But there’s something very satisfying about mincing by hand. You’ll need a sharp knife and a secure cutting board (you might want two in your kitchen in general—one for raw meat and other proteins and the other for everything else). For large and hard foods like onions and carrots, a chef’s knife is ideal. For small and soft foods like smoked salmon and hard-boiled eggs, a smaller paring knife is better. 

One mincing technique starts with cutting the food into even, stackable pieces, then making short stacks and using your knife to cut each stack into small pieces. Keep cutting in a back-and-forth rocking motion until the food is fully minced.

For Your Best Health

Understanding Nontraditional Approaches to Healthcare  

You’ve likely seen the terms “complementary,” “alternative,” and “integrative health” used to distinguish a healthcare method that differs from traditional Western medicine. But they don’t all mean the same thing, according to the National Center for Complementary and Integrative Health (NCCIH), a branch of the National Institutes of Health (NIH.) 

If a nonmainstream approach is used together with conventional medicine, it’s considered complementary. Complementary approaches can be nutritional, such as supplements, herbs, and probiotics; psychological, such as meditation and mindfulness; or physical, such as massage and spinal manipulation. There can be combinations, too, such as the psychological and physical approaches of relaxation techniques, yoga, Tai chi, qigong, acupuncture, dance, or art therapy, or the psychological and nutritional approaches of mindful eating. There is a lot of research to support certain benefits of many of these approaches, notably meditation, yoga, Tai chi and acupuncture, for easing pain and stress, but they might not be as effective when used in place of traditional care. When an approach is used instead of conventional medicine, it’s considered alternative. 

Integrative health brings conventional and complementary approaches together in a coordinated way (including coordination between different providers) and in various combinations, with the aim of treating the whole person rather than just the ailment. This approach is becoming more mainstream. According to the NCCIH, research efforts are currently exploring integrative health’s potential for pain management among military personnel and veterans, relieving symptoms in cancer patients, and programs that promote healthy behaviors.

Fitness Flash

Exercising to Avoid Afib

Researchers at NYU Langone Health found that adding an extra hour of physical activity every week may lower the chance of developing atrial fibrillation (Afib for short), the most common type of irregular heartbeat, or arrythmia, by 11%. Atrial fibrillation occurs when the heart’s upper two chambers beat rapidly and irregularly instead of at a consistent pace. Left untreated, Afib can lead to stroke, heart failure, and other issues. 

Past studies have linked exercise to a reduced risk of atrial fibrillation, but nearly all that research relied on participants’ (often inaccurate) estimates of their own activity levels, this study’s authors said; one prior study did use activity monitors to investigate atrial fibrillation but tracked participants for only one week. To overcome these limitations, the NYU team used data recorded through Fitbit to objectively measure physical activity in more than 6,000 men and women across the United States and for a period of one year. 

The study showed that those with higher amounts of weekly physical activity were less likely to develop atrial fibrillation. Specifically, study participants who averaged between 2.5 and 5 hours of exercise per week (the minimum amount recommended by the American Heart Association) showed a 60% lower risk of developing atrial fibrillation. Those who averaged greater than 5 hours had a slightly greater (65%) reduction. Notably, the researchers said, even modest amounts of moderate-to-vigorous exercise, which can range from taking a brisk walk or cleaning the house to swimming laps or jogging, were associated with reduced risk.

“Our findings make clear that you do not need to start running marathons to help prevent atrial fibrillation and other forms of heart disease,” said preventive cardiologist Sean Heffron, MD, the study senior author, an assistant professor in the department of medicine at NYU Grossman School of Medicine, and director of cardiovascular fitness and nutrition at NYU Langone’s Center for the Prevention of Cardiovascular Disease. “Just keeping moderately active can, over time, add up to major benefits for maintaining a healthy heart.”

“These results highlight the value of Fitbits and similar monitors in medical research,” said lead author Souptik Barua, PhD, an assistant professor with the Grossman School of Medicine. “By offering an objective way to measure exercise for years at a time, these tools can provide deeper insight into how different patterns of activity can impact health.”

Dr. Barua cautioned that the study was not designed to tell whether exercise alone directly reduced the risk of atrial fibrillation, nor to detect how that might come about or what other factors might be in play in the reduced risk. However, the association between exercise “doses” and the development of the condition in the study participants was strong. The research team next plans to explore whether working out in the morning versus at night may have different effects on heart health.

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Swedish Meatballs and Ultra Creamy Eggnog Recipes, Spotlight on Black Peppercorns and Cinnamon, Digital Scales for Precise Measuring, Soft Drinks and Stroke Risk, and Benefits of Yoga

Are you getting into the holiday mindset and wondering how to cook up delicious dishes without relying on the same old same old? I’ve got two recipes you’ll want to try ASAP: sensational Swedish meatballs and an ultra-creamy eggnog. The flavors of both recipes are turbo-charged with spices in the latest collection from the T. J. Robinson Curated Culinary Selections—two  perennial favorites heirloom Vietnamese cinnamon and vine-ripened black peppercorns. 

I was fascinated by the research I’m detailing on how certain beverages can increase the risk for stroke, considered a disease of the brain—plenty of food (make that drink) for thought! And if the excitement of the holidays causes added stress for you as it does for so many, consider yoga for your next me-time activity. If you’ve never tried it before, this gentle practice could be impactful in many ways.

Swedish Meatballs

• Swedish Meatballs

  A rich cream sauce, enhanced with freshly ground black peppercorns and nutmeg, defines the Swedish take on meatballs. Serve over noodles or mashed potatoes with a helping of lingonberry jam (whole cranberry sauce makes a tasty alternative). These meatballs also make a terrific passed hors d’oeuvre for holiday gatherings.

  Ingredients

  • 1 cup fresh breadcrumbs or panko
  • 1/2 cup half-and-half
  • 1 pound​ lean ground beef
  • 1 pound ground pork
  • 2 large eggs, slightly beaten
  • 2 teaspoons garlic powder
  • 1/2 teaspoon freshly groundnutmeg, plus more for serving
  • 1/2 teaspoon ground allspice
  • 1 small yellow onion, minced
  • 1 teaspoon sea salt, plus more to taste
  • 1/2 teaspoon freshly ground black pepper, plus more to taste
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons unsalted butter 
  • 1/4 cup all-purpose or white whole wheat flour
  • 3 cups homemade or low-sodium store-bought beef stock
  • 1/2 cup heavy cream
  • Optional: 2 tablespoons freshly chopped flat-leaf parsley

  Directions

  Step 1

  In a very large bowl, soak the breadcrumbs in the half-and-half. When the breadcrumbs have fully absorbed the liquid, add in the ground meats, eggs, garlic powder, nutmeg, allspice, onions, salt, and pepper. Use your hands to completely mix all the ingredients, then form 1-inch meatballs. 

  Step 2

  Heat a large skillet over medium heat. When hot, add the olive oil and brown the meatballs on all sides (you may need to do this in batches to avoid cramming them). Transfer the meatballs to a clean dish. Add the butter to the skillet; when melted, sprinkle on the flour and whisk constantly until the roux browns, about 3 to 5 minutes. Whisk in the stock, about a cup at a time, bringing it back to a boil to thicken before adding the next cup. Stir in the heavy cream, then add back the meatballs. Simmer for 5 to 10 minutes, until an instant-read thermometer reaches 165°F in a few meatballs. Top with more nutmeg and, if desired, the parsley.

  Yields 6 to 8 servings 

Ultra Creamy Eggnog

• Ultra Creamy Eggnog

  Rich and creamy, fresh eggnog makes you feel like you’re sipping on vanilla custard—so good that you’ll never go back to the premade versions in the grocery dairy case. Spike it with your favorite spirit, such as brandy, bourbon, rum, or whisky, if desired.

  Ingredients

  • 2 large eggs plus 4 yolks 
  • 1/2 cup brown sugar 
  • 2 cups milk
  • 1 cup heavy cream 
  • 1 teaspoon freshly ground nutmeg, plus more for sprinkling 
  • 1/2 teaspoon cinnamon, plus more for sprinkling 
  • 1 teaspoon vanilla
  • Pinch of fine sea salt

  Directions

  Step 1

  Whisk the eggs and yolks and sugar together in a medium bowl until well blended; set aside. In a saucepan over medium heat, slowly bring the milk and cream to a simmer. Ladle a small amount into the eggs to temper them, then slowly transfer the egg mixture back to the saucepan. Cook, whisking continuously, until it reaches 160°F on an instant read thermometer (the temperature it takes to “cook” the eggs); don’t let it reach a boil.

  Step 2

  Take the saucepan off the heat and stir in the nutmeg, cinnamon, vanilla, and salt. For the smoothest eggnog, strain it through a fine sieve into a heat-safe pitcher. When it comes to room temperature, cover and place in the fridge until cold and thickened (you can do this up to three days in advance). 

  Step 3

  To serve, pour into festive glasses, sprinkle on more cinnamon, and grate more nutmeg right over the top. 

  Yields 4 drinks

Healthy Ingredient Spotlight

Black Peppercorns and Cinnamon

Once the most coveted spice in the world, peppercorns were the original “black gold.” Grown in bunches like tiny grapes, they are the seeds of a plant and are considered a fruit. Enjoy freshly ground black pepper on favorite foods like eggs, mashed potatoes, and tuna salad, but also have fun finding new ways to appreciate its flavor. It makes a perfect “crust” for steak, duck breast, and tuna, and enlivens roasted sweet potatoes and winter squashes, vegetable slaws, cold pasta salads, the Italian classic cacio e pepe, mulled wine, and wine-poached pears. Ancient Indian and Egyptian cultures used peppercorns as an anti-inflammatory, an analgesic, and even a preservative. Contemporary research has found that there’s science to back up those early practices, thanks to the enzymes in piperine. 

Harvested for thousands of years, Vietnamese cinnamon is world renowned for its spicy sweetness. Reach for cinnamon to top your lattes and add sweet spice to smoothies and oatmeal. It will elevate fruit-based desserts, from a simple baked apple to wine-poached pears, as well as baked treats like all-American gingerbread cookies, spiced banana bread, a rich babka, and even richer baklava. It adds depth to both savory and sweet dishes, from dried-fruit-and-nut-laden Persian rice and Moroccan tagines to Mexican moles and churros to Vietnamese Pho to Greek moussaka. In ancient times, cinnamon was the go-to remedy for respiratory and digestive ills. We’re still learning about its benefits today. According to a review paper in Pharmacognosy Research, the phytochemicals in cinnamon could be good for brain health, boosting the brain’s ability to use glucose, the energy source that supplies every part of the body. They’re also being studied to help lower blood pressure, manage diabetes, and boost heart health, along with fighting off cell damage caused by toxins in our environment.

Quick Kitchen Nugget

A More Precise Measure

While measuring spoons are the tried-and-true way most people measure quantities, you might find more and more references to gram weights for ingredients in recipes. That’s because an ingredient’s weight is more precise, especially when you are measuring whole spices that don’t fit perfectly in a spoon. An electronic scale with a bright digital readout will be a great addition to your kitchen gadgets. 

For Your Best Health

New Concerns Over Popular Soft Drinks 

It’s no secret that drinking sugar-sweetened soda does nothing to boost health, but recent findings from the INTERSTROKE research project have expanded the list of concerns linked to these and other beverages with regard to stroke. Stroke occurs when the blood supply to part of the brain is cut off, damaging brain cells. Ischemic stroke, the predominant type, is when a blood vessel in the brain is blocked by a clot or plaque; hemorrhagic stroke is when a blood vessel in the brain breaks and bleeds into surrounding tissue.

INTERSTROKE is one of the largest international studies of risk factors for stroke. It includes almost 27,000 people, nearly half of whom experienced a first stroke; they come from 27 countries across North and South America, Africa, Europe, the Middle East, and Asia and represent a broad range of ethnic as well as geographical backgrounds and different cardiovascular risk profiles. 

Scientists from the University of Galway in Ireland, in collaboration with McMaster University in Canada and an international network of stroke researchers, conducted two analyses of INTERSTROKE data and published their findings on the effects of carbonated drinks, fruit juice/drinks, and water in the Journal of Strokeand those related to tea and coffee in the International Journal of Stroke. 

The study that focused on carbonated drinks and fruit juice found:

• Both sugar-sweetened and artificially sweetened (“diet” or “zero sugar” versions) carbonated or fizzy drinks were linked with a 22% increased chance of stroke, and the risk increased sharply with two or more of these drinks a day. This link was greatest among people in Eastern/Central Europe, the Middle East, Africa, and South America.
• Fruit juice drinks were correlated with a 37% increase in the chance of hemorrhagic stroke. With two of these drinks a day, the risk triples. Women were at a higher risk than men. 
• Drinking more than 7 cups of water a day was linked with reduced odds of an ischemic stroke.

“Not all fruit drinks are created equal: Freshly squeezed fruit juices are most likely to bring benefits, but fruit drinks made from concentrates, with lots of added sugars and preservatives, may be harmful,” explained lead researcher on both studies Professor Andrew Smyth, MSc, PhD, professor of clinical epidemiology at University of Galway and consultant physician at Galway University Hospitals. The team noted that many products marketed as fruit juice are made from concentrates and contain added sugars and preservatives, which may offset the benefits usually linked with fresh fruit and actually increase stroke risk. “Our research also shows that the chance of stroke increases the more often someone consumes fizzy drinks,” he added. “As a doctor and as someone who has researched the risk of stroke, we would encourage people to avoid or minimize their consumption of fizzy and fruit drinks and to consider switching to water instead.”

The study that focused on the consumption of coffee and tea found:

• Drinking more than four cups of coffee a day increased the chance of stroke by 37% but was not associated with stroke risk at lower intakes.
• Drinking tea was linked with an 18%-20% reduced chance of stroke.
• Drinking 3-4 cups per day of black tea, including Breakfast and Earl Grey teas, was linked with a 29% lower chance of stroke, while drinking 3-4 cups per day of green tea was linked with a 27% lower chance.
• Adding milk may reduce or block the beneficial effects of antioxidants that can be found in tea: The reduced chance of stroke from drinking tea was lost for those who added milk.

“A key goal of the INTERSTROKE study is to provide usable information on how to reduce one’s risk of stroke. While hypertension is the most important risk factor, stroke risk can also be lowered through healthy lifestyle choices in diet and physical activity. The current study adds further information on what constitutes healthy choices on daily intake of beverages,” said Professor Martin O’Donnell, MB, PhD, executive dean of College of Medicine, Nursing and Health Sciences at University of Galway, consultant stroke physician at Galway University Hospitals, and co-leader of the INTERSTROKE study in partnership with Professor Salim Yusuf of McMaster University, Canada.

Fitness Flash

Do You Do Yoga?

With all of yoga’s benefits, it’s surprising that only about 15% of Americans take advantage of this mind-body practice. Far from the touchy-feely stereotype of twisting into a pretzel while chanting, there are many ways to tap into its many benefits.

It’s true that yoga began as a spiritual practice rooted in Indian philosophy thousands of years ago. Contemporary variations often focus more on its physical and mental well-being aspects. Through gentle yoga poses, breathing, and meditation, it’s possible to increase strength and flexibility while easing stress. There are also more challenging forms of yoga, such as hot yoga, that offer intense workouts (though these are not for everyone, especially if you’re pregnant).

According to NIH’s National Center for Complementary and Integrative Health (NCCIH), yoga has overall benefits like improved sleep and a better emotional outlook and may also play a positive role in managing specific health conditions, like neck, low back, and knee pain; headaches; symptoms of anxiety and depression; and even quitting smoking and losing weight. 

While yoga is considered a safe form of exercise, the way to get the most from it and avoid injury is to learn it from a credentialed teacher and, if you have any health conditions, one who has expertise adjusting yoga to your specific health needs. The NCCIH suggests asking about the training and experience of the yoga instructor you’re considering, as well as talking with your healthcare provider and the yoga instructor in advance to go over any poses and practices that you may need to avoid or modify. There are many poses for beginners, and many to learn as you progress.

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Jhinga Manchurian and All-American Gingerbread Cookies Recipes, Spotlight on Purple Garlic Powder and Ground Buffalo Ginger Root, Preserving Spices, Treating Metabolic Syndrome and Powerful Pilates

Get ready for two of my most richly spiced recipes yet: a succulent sautéed shrimp dish and zesty gingerbread cookies. They exemplify how you can achieve layers of flavor with the right blends of spices. In addition to turning the spotlight on two ground spices—ginger and garlic— this edition of the newsletter highlights a new approach to combating metabolic syndrome, which now affects one-third of American adults, and the exercise discipline Pilates, a unique approach to becoming stronger and more confident.

Jhinga Manchurian

• Jhinga Manchurian

  This Indian dish with Chinese influences has just enough spice for a nice kick and is a deliciously exotic prep for shrimp. 

  Ingredients

  For the shrimp:

  • 1/4 teaspoon freshly ground Vine-Ripened Black Peppercorns
  • 1/4 teaspoon Marash Red Chili Flakes
  • 1/2 teaspoon Purple Garlic Powder
  • Pinch of sea salt
  • 4 tablespoons extra virgin olive oil, divided use
  • 1-1/2 pounds shrimp, peeled and deveined as needed

  For the sauce:

  • 1 teaspoon Purple Garlic Powder
  • 1 teaspoon Ground Buffalo Ginger Root
  • 1 teaspoon Ground Sun-Dried Tomatoes
  • 1 teaspoon rice vinegar 
  • 1 teaspoon sugar
  • 2 teaspoons water
  • 1 tablespoon chili garlic sauce
  • 1 cup chopped scallion
  • 1 serrano chile, chopped
  • 1 tablespoon chopped fresh cilantro, plus more for garnish 
  • 1 teaspoon cornstarch 
  • 1/2 cup water 
  • Optional: 2 cups of steamed broccoli florets

  Directions

  Step 1

  Prep the shrimp: In a bowl large enough to hold the shrimp, add the black pepper, chili flakes, garlic powder, and salt; whisk well. Add 2 tablespoons olive oil and whisk again. Add the shrimp and toss to coat; set aside.

  Step 2

  Prep the sauce: In a small bowl, mix the garlic powder, ground ginger, ground tomatoes, rice vinegar, sugar, water, and chili garlic sauce; set aside.

  Step 3

  Heat a wok over medium-high heat. When hot, add 2 tablespoons olive oil and sauté the shrimp for 2 minutes on each side or until pink and cooked through. Use a slotted spoon to transfer the shrimp to a nearby bowl. Add the scallions, serrano, and cilantro to the hot wok and sauté until soft, about 3 minutes. Stir in the reserved sauce and bring to a boil. Mix the cornstarch with the water and add to the sauce; continue cooking until the sauce has thickened. Add back the shrimp and optional broccoli and toss to coat. Garnish with cilantro if desired.

  Yields 4 servings

All-American Gingerbread Cookies

• All-American Gingerbread Cookies

  The dough for these quintessential holiday cookies can be made a day in advance. After baking and cooling, glaze them with simple icing or use thicker royal icing to create fun patterns. 

  Ingredients

  • 1 tablespoon Ground Buffalo Ginger Root
  • 1 tablespoon ground Heirloom Vietnamese Cinnamon
  • 1-1/2 teaspoons freshly grated nutmeg 
  • 1 tablespoonallspice
  • 1-1/2 teaspoons freshly ground Vine-Ripened Black Peppercorns
  • 1-1/2 teaspoons dry mustard 
  • 4 cups all-purpose flour, more if needed 
  • 2 cups white whole wheat flour 
  • 3/4 teaspoon baking soda 
  • 1/4 teaspoon baking powder 
  • 1/4 teaspoon salt
  • 2 sticks unsalted butter at room temperature 
  • 1-1/4 cups dark brown sugar 
  • 2 large eggs 
  • 2 tablespoons extra virgin olive oil
  • 1 cup molasses 

  Directions

  Step 1

  In a small bowl, whisk together the ginger, cinnamon, nutmeg, allspice, black pepper, and dry mustard. In a large bowl, thoroughly whisk together the flours, baking soda, baking powder, and salt, then whisk in the spice mix (this helps to ensure even distribution).

  Step 2

  Cream the butter and sugar until light and smooth. Beat in the eggs, olive oil, and molasses. When fully incorporated, add the flour mixture at a very low speed, in two or three batches, and mix until a dough forms. If the dough is too wet, add more all-purpose flour, 1 tablespoon at a time. Transfer the dough to a large piece of parchment paper and flatten it, then wrap it up in the paper and chill until firm, about 3 hours. 

  Step 3

  To make the cookies, heat your oven to 350°F. Working with half the dough at a time, roll it out on a large piece of parchment paper dusted with flour to about 1/4-inch thick. Use cookie cutters to make your desired shapes and a large metal spatula to transfer the cookies to ungreased cookie sheets. Bake for 12 to 15 minutes depending on size. Cool for 10 minutes before transferring the cookies to racks to finish cooling. Ice as desired.

  Yields approximately 50 3-inch cookies 

Healthy Ingredient Spotlight

Purple Garlic Powder and Ground Buffalo Ginger Root

Garlic is a mainstay of nearly every cuisine and is grown around the world. But there’s garlic, and then there’s purple garlic, named for the purple striations on its papery skin. Different from garlic grown on a mass scale, my Purple Garlic Powder comes from an heirloom variety cultivated by local farmers in the mountainous Cao Bằng region in northern Vietnam. You’ll discern the difference on your first taste.

Garlic is the edible bulb of a plant in the lily family, along with other well-known alliums—onions, leeks, shallots, chives, and scallions. It has been enjoyed for 5,000 years, with the earliest uses traced back to Egyptian and Indian cultures. Garlic comes in two varieties, soft neck and hard neck. Hard-neck garlic, like my purple garlic, has a hard stalk, or neck, in the center. The bulbs that grow around a hard neck tend to be more succulent than white garlic. Sweeter and more balanced than run-of-the-mill garlic powder, it has delicious notes of brown butter and toasted hazelnuts. It is so intense that it takes just a 1/4 teaspoon to get the flavor of a garlic clove. Using it in addition to fresh garlic will ramp up the garlic taste. 

Garlic powder is a mainstay of dry rubs, marinades, vinaigrettes and other salad dressings, savory dips, tomato sauces, and stews. Perfect for easy peasy garlic bread and croutons and for sprinkling on pizza, it will also enhance chicken piccata, seared scallops, ground meat dishes from burgers to chili, and veggie dishes like mashed potatoes and sautéed spinach. (You’ll get recipes for the bolded dishes and more in the Spice Report that comes with my collection.)

Garlic has been studied for its ability to prevent and treat many chronic conditions thanks to its organosulfur compounds that protect against oxidative stress, a cause of premature aging. Garlic may help reduce the risk of diabetes and cardiovascular disease and, thanks to its antibacterial and antifungal properties, boost the immune system. Because garlic’s compounds are relatively stable, it’s likely that garlic powder retains many of them, according to research published in Frontiers in Nutrition.

With origins in southern China, ginger root has been cultivated for more than 5,000 years. Ginger was not only dried and ground into a rich powder but also preserved and candied. Like nutmeg and other exotic spices, it was a highly valuable commodity that was traded with the West. 

The ginger for my Ground Buffalo Ginger Root is also grown in Vietnam’s Cao Bằng region. Buffalo ginger is bigger than other varieties—its large knobs are reminiscent of a buffalo’s horns. It has a subtle spiciness with hints of sweetness, floral notes, and a nice amount of heat with a richness and a warmth missing in run-of-the-mill ginger powders. It is so flavorful it takes just a 1/2 teaspoon to substitute for a 1-inch piece of fresh ginger.

Thanks to centuries of international trade, ginger is part of many global cuisines, from Asia and India to Africa, Europe, and the Americas. It enhances dishes like West African peanut stew, apple crisp, pumpkin pie, and, of course, gingerbread. Add it to hot oatmeal along with diced apples and cinnamon. It pairs beautifully with honey in salad dressings, glazes, and BBQ sauces and in spice mixes like chai masala, baharat, curry blends, and jerk seasoning for chicken, salmon, and shrimp. Sprinkle it on roasted sweet potatoes and squashes and on pineapple carpaccio and sliced peaches. 

Ginger was—and still is—widely used as a medicinal to treat upset stomachs, nausea, colds, and even arthritis. Research credits ginger’s hundreds of bioactive compounds, like gingerols and shogaols, for its antibacterial, antiviral, and antifungal properties. More research is needed, but ginger may one day play a role in lowering cholesterol and preventing heart disease and diabetes.

Quick Kitchen Nugget

Preserving your spices

Be sure to close the lids securely on all your herbs and spices, especially those that have been ground into a powder. Moisture, in particular, affects flavor and texture, so make sure your hands and your measuring spoons are completely dry to keep moisture out of the jar and avoid clumping. If any clumps do occur, use the tines of a cocktail fork to break them up.

For Your Best Health

A new approach to treating metabolic syndrome

Health data has shown that over one-third of US adults have metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels. In a new clinical trial called the TIMET study, published in Annals of Internal Medicine, researchers at the Salk Institute and University of California San Diego School of Medicine found that time-restricted eating—also known as intermittent fasting—could offer significant health benefits to adults with metabolic syndrome. 

“For many patients, metabolic syndrome is the tipping point that leads to serious and chronic diseases like diabetes and heart disease,” said co-corresponding author Pam Taub, MD, professor of medicine at the UC San Diego School of Medicine and a cardiologist at UC San Diego Health. “There is an urgent need for more effective lifestyle interventions that are accessible, affordable, and sustainable for the average American.”

Western diets high in sugar, salt, and fat, combined with increasingly sedentary lifestyles, are thought to have contributed to the rising rates of metabolic dysfunction. While the initial recommendation from doctors may be to “eat less and move more,” these lifestyle changes are difficult for most people to sustain long term, said the researchers. They suggest that time-restricted eating offers a more practical approach accessible to a wider range of people, including those already on medication for metabolic syndrome. TIMET is the first study to evaluate the benefits of a customized time-restricted eating schedule in people taking medication, a population group usually excluded from such trials, enabling researchers to measure the benefits of time-restricted eating in addition to existing standard-of-care medications. 

“Our bodies actually process sugars and fats very differently depending on the time of day,” said Salk Professor Satchidananda Panda, PhD, holder of the Rita and Richard Atkinson Chair, and co-corresponding author of the study. “In time-restricted eating, we are reengaging the body’s natural wisdom and harnessing its daily rhythms to restore metabolism and improve health.”

“Unlike expensive pharmaceuticals like Ozempic, which require lifetime use, time-restricted eating is a simple lifestyle change that doesn’t cause side effects and can be maintained indefinitely,” said first author Emily Manoogian, PhD, a staff scientist in Dr. Panda’s lab at Salk. “Patients appreciate that they don’t have to change what they eat, just when they eat.”

In the study, 108 adults with metabolic syndrome were randomly placed into either the time-restricted eating group or the control group. Time-restricted eating protocols were customized to each participant’s eating habits, sleep/wake schedules, and personal commitments. The resulting regimen had them reduce their eating window to a consistent 8-10 hours per day, beginning at least one hour after waking up and ending at least three hours before going to sleep. Dr. Manoogian said this personalized approach made the intervention easier for participants to complete, compared with other intermittent fasting studies, which typically assign the same strict time window to everyone. Both groups continued to receive standard-of-care treatments and underwent nutritional counseling on the Mediterranean diet. Participants also logged their meals using the myCircadianClock mobile app, developed at Salk.

After three months, patients who had completed the time-restricted eating regimen showed improvements in key markers of cardiometabolic health, including blood sugar and cholesterol. They also saw lower levels of hemoglobin A1c, a marker of long-term blood sugar control. This reduction was similar in scale to what is typically achieved through more intensive interventions by the National Diabetes Prevention Program. The time-restricted eating group also showed 3% to 4% greater decreases in body weight, body mass index (BMI), and abdominal trunk fat, a type of fat closely linked to metabolic disease. Importantly, these participants did not experience significant loss of lean muscle mass, which is often a concern with weight loss.

The TIMET trial adds to a growing body of evidence supporting the use of time-restricted eating as a practical, low-cost intervention to improve cardiometabolic health. The promising results suggest that healthcare providers could consider recommending the lifestyle intervention to people with metabolic syndrome as a complement to existing treatments, though additional long-term studies are needed to determine whether time-restricted eating can sustain these benefits and ultimately reduce the risk of chronic disease.

Fitness Flash

Adding power with Pilates 

Though it’s been about 100 years since fitness legend Joseph Pilates created his signature exercise practice, an aura of mystery still surrounds this unique fitness form. Considered a type of strength training, Pilates focuses more on muscle tone than muscle building, creating greater strength, stability and balance, mobility, coordination, range of motion, and endurance, according to Pilates expert Steven Fetherhuff, NCPT, a nationally certified Pilates teacher and coordinator of the Pilates program at HSS, the Hospital for Special Surgery in New York City. 

Pilates exercises are typically done in one of two ways: on an exercise mat or using unique, Pilates-designed machines like the famous Reformer. Many participants choose Pilates studio workouts so they can do both (you’d need a dedicated home space to accommodate the machines). The exercises can all be tailored to your needs and fitness level. 

At the top of the list of Pilates benefits is improving core strength (in the abdominal area and the back), which helps with posture, performing everyday activities, and reducing the risk of falls. Other benefits include better flexibility and mind-body awareness. The movements are easier on the joints than other types of workouts, which is important if you have any painful chronic conditions like arthritis or back pain. Taking private or small Pilates classes can be especially helpful if you’re rehabbing after an injury.

What’s key is finding a trained and experienced instructor who successfully completed the National Pilates Certification Program (NPCP). Pilates teachers with this certification have taken a comprehensive Pilates course and passed a standardized exam (the NPCP website has a directory of certified instructors searchable by zip code). In addition to getting your doctor’s OK before starting Pilates—good advice prior to any new fitness workout—talk with the Pilates instructor you’re considering about your health history and any physical limitations you might have so that exercises can be adapted to your abilities. 

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