■ Bread & vinegar : Satiety is the feeling you get when you're full. And according to a Swedish study, that feeling can be helped along with a little acetic acid, which is the component in vinegar that produces the sour taste.

■ A study in which 12 healthy subjects ate four "meals" of white wheat bread. One of the meals consisted of bread alone (a control meal), while the other meals were supplemented with different amounts of vinegar: 18, 23 and 28 grams. Each meal was separated by a week, and each was eaten in the morning after an overnight fast. For two hours after each meal, subjects rated their feeling of satiety while researchers took several blood samples from each subject. (Department of Food Technology, Engineering and Nutrition, at Sweden's Lund University)

■ The results: Compared with the control meal, the highest level of vinegar intake (between two and three tablespoons) was associated with significantly lower blood sugar and insulin responses and an increased satiety score.

■ Raw, unfiltered, unpasteurized :This isn't the first we've heard about benefits of vinegar consumption.

■ A study from Arizona State University in which type 2 diabetics and non-diabetics drank 20 grams of apple cider vinegar (ACV) before a meal consisting of a plain bagel with butter and a glass of orange juice. Blood tests showed improved blood sugar and insulin profiles when ACV was consumed.

■ If you're interested in trying some apple cider vinegar for yourself, keep in mind that the type you choose may make all the difference.

■ Avoid the typical apple cider vinegar product that large grocery store chains carry. Instead, look for raw, unfiltered, unpasteurized apple cider vinegar, available at many health food stores.

■ MYTH: Vitamin C Prevents Colds. Not true. While Vitamin C may significantly hasten recovery when ill, there is no evidence that those who supplement Vitamin C get less colds. But feeling better faster is a huge incentive to take vitamin C.

■ Vitamin C may help reduce the severity and symptoms of your cold, however there is no conclusive evidence that vitamin C prevents colds.

■ Too much vitamin C--500 milligrams or more--may cause stomach upset and diarrhea.

■ Better to get your vitamin C from food sources: citrus juices and fruits are the richest source, but other fruits and vegetables contribute a healthy dose as well, such as strawberries, cantaloupe, green peppers, cabbage, broccoli, and potatoes.

■ Food sources will help contribute to your fluid intake, and staying well hydrated is critical for helping you feel better when you are ill, and helping prevent colds and flu in the first place.

■ By drinking plenty of fluids, we help keep our mucus membranes moist. Our mucous membranes are our number one defense against invading viruses that can make us sick.

■ 800,000 people in the U.S. suffer from Chronic Fatigue Syndrome (CFS)

■ Some physiological symptoms of Chronic Fatigue syndrome in addition to feeling tired or fatigued, are:
Frequent sore throats

Swollen glands
Low-grade fevers
Muscle aches
Frequent head aches

■ Even today after decades of research, doctors are still not definitively able to determine the cause of “Chronic Fatigue Synrome”

■ Though not entirely clear why, women seem to be more prone to CFS than men

■ Two of the most popular treatments for CFS are 1) Cognitive Behavioral Therapy where much time is spent with the patient and therapist to help the individual come to terms with the disease and 2) a structured exercise program with a trainer to help the patient not “over-do-it” but to gradually gain a tolerance for controlled level of exercise activity to hopefully build stamina in everyday life.

1 can (28oz) petite diced tomatoes
3 bags fresh spinach chopped
1/2 C grated imported pecorino romano cheese
1 can (16oz) kidney, pinto or garbonzo beans
3 large cans chicken broth
2 bags tortellini
olive oil
Italian seasoning

In a 12 quart pot, add enough oil to cover the bottom of the pot. Saute italian seasoning in olive oil.

Add all of the remaining ingredients except the tortellini and beans.

Boil for 45 minutes.

Add tortellini and beans, boil for additional 20 minutes. Serve with romano cheese to sprinkle on top.

■ With 60% of all cookware sold in the US coated with Teflon, the non-stick industry is serving dinner in every household across America.

■ From iron & cooper to ceramic and shiny, stainless steel pots & pans, why is everybody so stuck on Teflon? Known as THE non-stick, easy to cook, and easy to clean pans of the 20th century, DuPont has skillfully masterminded a "pot" to get you in the kitchen.

■ Accidentally invented by a chemist at DuPont, Teflon, a heat-resistant coating used on cookware, is made of a chemical called perfluorooctanoic acid (PFOA). When exposed to high temperatures, Teflon-coated pans heat faster than most other pans, give off toxic fumes, and cause harmful effects to the body and to the environment.

■ Unfortunately, the truth that Teflon is a likely carcinogen simmered in the pot for the past 68 years and has only recently been exposed to the public.

■ Chemicals in Teflon are linked to:
-Flu-like symptoms such as chills, fever, muscle, and head pains.
-Prostate, pancreas, testicular, liver, and breast cancer
-Imbalances in hormonal function.
-Birth defects and infertility
-Immune and nervous system disfunction.
-Depletion of the ozone layer.

■ The Environmental Protection Agency has requested that DuPont eliminate the use of PFOA by 2015.

■ Easy tips to going non-stick in a healthy way:
- Throw out all Teflon pots & pans. Buy stainless steel pots & pans instead. Stainless steel is an excellent choice for everyday cooking because it is the least reactive metal when heated.
- Use tempered glass and unleaded ceramic pots such as Le Creuset & Chantal. These are great for casseroles and everyday cooking.
-Copper pots are also great. Make sure they are coated.
-Cast iron cookware is also acceptable!

■ Cleaning your cookware is very important.
-Use baking soda for really dirty pots & pans.
-Always use wooden and plastic utensils. Scraping cookware may cause metals to leak.
-Use a bit of Olive Oil Spray to make food non-stick. Pam is OUT! Coconut Oil is another healthy oil that is very stable when cooking.

■ The best time to take your antioxidant supplements is approximately 1-hour before and 1-hour after a work-out.

■ I will explain the release of free radicals while working out, and the "mop up" technique of anti-oxidants

■ When you exercise or “expend” yourself, your body is designed to release free-radicals (the unstable cells.) It is a natural way of detoxifying.

■ However, when these free-radicals are released you need to “mop them up” and the only way to do this is with antioxidants.

■ There is compelling evidence that by taking these antioxidants before and after a workout, you will help to “mop up” these free-radicals.

■ A good suggestion is 500 mg of vitamin C before a workout and 500 mg of vitamin C after a workout.

■ This could also help prevent being sore the next day.