IFA News and Opinion
Issue Date: March 1, 2008
Quiche makes a hearty, healthy Sunday brunch
When a quiche comes to mind, you may think of a delicate French egg-custard pie.
But, the French didn't create it. Quiche was a
hearty meal that originated with the tough guys in the medieval kingdom
of Lothringen ruled by Germany.
The word comes from
the German "Kuchen" meaning cake. It consisted of a pastry shell or
bread dough stuffed with egg cream custard and lots of smoked bacon. It
satisfied the hungry men and women.
added cheese and onions and gave their quiches the surnames of Lorraine
The British served quiche to American
service men and women during World War II, but some GIs thought their
versions were not manly fare.
Now, served as breakfast
or lunch, quiche can have many ingredients such as ham, seafood bits,
broccoli, a variety of cheeses. and several spices to round out its
Quiche is now enjoyed by new generations of
diners. They appreciate its many flavors and its many health benefits.
The eggs, cheese, and bacon are loaded with protein. The cheese has
plenty of calcium, and the tomatoes and spinach give it a nutritional
A Quiche for All Seasons
In a large mixing bowl, whisk five large eggs until smooth and blended.
Add 1/3 cup of cream or half and half, and 1/2 cup of crisp bacon pieces
Add 1/3 cup of diced tomatoes, 1/3 cup
of chives, 10 spinach leaves cut into small pieces, and 1 cup of
shredded sharp cheddar cheese.
Season with 1/4
teaspoon of garlic buds, eight dashes of salt, freshly-ground pepper,
and 1/4 teaspoon of nutmeg.
Stir the ingredients until
they are well mixed and place in a nine-inch deep dish pie crust,
previously prepared from a family recipe or purchased at the store.
Bake at 375 degrees for about 45 minutes or until the crust is brown and
its custard is solid.
Cut like any pie and serve at
any meal. The entree can be accompanied by a cup of seasonal fruit or a
spinach, nut, and fruit salad
March is colorectal cancer awareness month
One type of cancer is preventable, predictable and treatable
It's a scary word. Cancer can seem to strike out of the blue. But one
type, colon cancer, is predictable, preventable and treatable.
To predict it, consider how you eat. The western style diet is high in fat, calories, meat, and sugar. Fats may reach the colon in an undigested form where they can produce substances that damage the colon lining. The western diet has high concentrations of meat. That may lead to constipation, which is a factor in colon cancer.
As with almost any disease, smoking is a risk. It transports carcinogens to the colon. And studies show the polyps of smokers are larger.
To keep your colon healthy, eat the same foods that are good for your heart including fruits, vegetables, lean meat in smaller quantities, and plenty of whole grains and other foods with a high fiber content.
If you approaching age 50 or are beyond that point, schedule a colon cancer screening. By age 50, one in four people have colon polyps which could become cancerous, according to the National Foundation for Cancer Research.
Polyp removal is an easy procedure which can often be done at the time as a colonoscopy.
Columbia University Medical Center reports that the risk of Alzheimer's disease
and other dementia can be reduced by 40 percent if your diet is rich in
fruits, nuts, legumes, whole grains, fish, and olive oil.
Risk will be reduced by 76 percent if you drink fruit or vegetable juice
three times a week.
Watch your mouth!
It's not just what comes out of your mouth that is
important. It's also what is in it
The American Dental Association reports that many
consumers aren't even aware of oral cancer of the mouth and throat, even
though it causes twice as many deaths as cervical cancer
Only half of all people who are diagnosed survive for
five years, according to the American Cancer Society. The death rate is
high because oral cancer often isn't diagnosed early enough, making
treatment less effective
A five-minute checkup by a doctor or dentist could
save many lives
What they (and you) should look for:
Patches of white, red or mixed white and red. Feel for sore places on the lips, roof of the mouth, cheeks, and gums.
A sore on the lip or in the mouth that doesn't heal.
Bleeding in the mouth.
Difficulty or pain when swallowing.
A lump in the neck.
Tai Chi recommended for relief of pain
Tai chi is technically one of the martial arts, but
its emphasis on slow, fluid movement seems also to be effective against
chronic back pain
Tai Chi is one of a number of mind-body techniques,
such as meditation and yoga, that are increasingly prescribed for
chronic pain. The Tai Chi exercise programs, or sets, are like slow
dances, emphasizing graceful, gentle, but continuous, movement
Proponents of Tai Chi have long claimed their
practice reduces stress, depression, and anxiety while increasing
strength, balance and flexibility
According to Pain Medicine (September 2007), studies
show that meditation and Tai Chi improved functioning in older adults
with chronic low back pain. Researchers reported that Tai Chi's
mind-body interaction is effective and safe
Experts say kidney disease is treatable
These two bean-shaped organs are not
impressive-looking. But the kidneys are packed with about a million tiny
structures called nephrons. The nephrons remove waste and extra water,
which then becomes urine
Damage to the nephrons may leave kidneys unable to
remove waste. The damage occurs slowly, however, so you don't know it's
Kidney disease is treatable. Your doctors can do tests to detect it.
People with diabetes or high blood pressure are at the highest risk.
Having family history of kidney disease means you should be tested for it occasionally.
In most cases, kidney disease does not cause pain or
discomfort near the kidneys. There are very few nerves that sense pain
in the kidney
About 10 million Americans have kidney problems
ranging from chronic kidney disease to kidney stones, and more serious
If you have already had a kidney stone, drinking a
daily glass of orange juice can keep another one from developing,
according to a study in the Clinical Journal of the American Society of
It used to be thought that citrus juices such as
those found in lemonade would work to prevent further stones. New
information shows that orange juice works far better
What else you drink could also make a difference in
the health of your kidneys, but the jury is out on that. Some experts
recommend avoiding beer, wine, and liquor. Some studies show these have
little or no effect. Either way, it's a good idea not to overdo
Sleep well, live longer
Doctors at the Sleep Health Centers in Boston report
a study that shows getting less than six hours of sleep a night
increases the risk of dying. During the next eight years of the study,
dying of heart-related diseases increased by 110 percent. That's more
It makes sense, they say. When you sleep, your blood
pressure drops, your heart rate drops, and the heart doesn't have to
work as much
The optimum sleep time reported was six to nine
Sleeping more than nine hours a night was also risky.
It increased the risk of death from noncardiovascular causes by the same
A drug combo for diabetics
Diabetes can cause heart attack, stroke, kidney
failure and blindness. By giving patients a fixed-dose of the ACE
inhibitor perindopril (Aceon) plus indapamide (Lozol), doctors can
dramatically reduce the risk of these complications even if the patient
doesn't have high blood pressure
The multinational study was done for the ADVANCE
Collaborative Group and reported in The Lancet
It shows that diabetes may be undermedicated.
Patients who are not hypertensive are not given blood pressure
medication. As a result, patients who might benefit from the drug combo
don't receive it.
Statins may delay Alzheimer's
A brain tissue study of deceased Alzheimer's patients by the
University of Washington showed fewer of the tangles and plaques in the
tissue of patients who had taken statins
The authors conclude, however, that statins are more likely to help
prevent the disease in certain individuals than in others.
Most kids grow out of ADHD
The cortex, or outer layer of the brain, is
responsible for tasks like planning, paying attention, and suppressing
Now, studies reported by the National Institutes of
Health show that in children with attention deficit hyperactivity
disorder (ADHD), the cortex development can be three years or more
behind that of children without ADHD
The condition affects 3 percent to 5 percent of all
The good news is that by age 13, the cortex of ADHD children has caught
up and is the same as that of other kids
During the period when the cortex is catching up, the
doctors say it's important for these children to take Ritalin
A few key areas of the brain that relate to attention
and focus develop more typically with the medication. Without it,
development could fall behind
Cooking pot pies
Next time you microwave a pot pie, be sure to check
the instructions. ConAgra foods has reported that some sickness has
occurred from undercooking its Banquet, Healthy Choice, and Kid Cuisine
Previously, the front of the package said, "Ready in 4 minutes.
Microwaveable." On the back in smaller type it specified that four
minutes applied to medium or high-wattage microwaves
The new package recommends cooking four to six
minutes on a microwave with 1,100 watts or more, and not in
FDA to focus on salt
Most Americans consume three times the recommended
amount of salt, most of which comes from processed food. If the kidneys
can't eliminate enough salt, it accumulates in the blood. That increases
blood volume, makes the heart work harder, and puts more pressure on the
The FDA is considering requiring salt warnings on
some food products and limiting salt in processed foods to 140 mg
preserving They recommend choosing processed foods that say "low sodium
content" on the package.
Be cautious with alcohol
While there is evidence that moderate drinking may
lower the risk of heart disease, there is a reason doctors don't
prescribe a drink or two a day
Doctors don't prescribe it for a good reason. Alcohol
"Excessive drinking" (More than two drinks a day)
causes some 75,000 deaths a year, making it the third-leading cause of
preventable death. Smoking is first, followed by a combination of poor
diet and inactivity, according to the Centers for Disease Control and
About 45 percent of alcohol-related deaths are from
chronic conditions, and 54 percent are from acute conditions including