Concussion = Alzheimer's

Concussion can lead to damage in the white matter of the brain that resembles abnormalities found in people in the early stages of Alzheimer‘s disease, a new study suggests.

 

Researchers at the University of Pittsburgh School of Medicine said their findings should prompt a re-evaluation of the long-term effects of concussion, which affects more than 1.7 million people in the United States annually. About 15 percent of concussion patients suffer persistent neurological symptoms.

 

"The previous thinking before was you get a concussion, and that causes a certain damage from bopping your head and you get these symptoms," said study author Dr. Saeed Fakhran, an assistant professor of radiology at the University of Pittsburgh School of Medicine. "We found it acts as a kind of trigger, and lights a fuse that causes a neurodegenerative cascade that causes all these symptoms down the line. Once you‘ve hit your head, the injury isn‘t done."

 

The findings are published online June 18 in the journal Radiology.

 

The study drew some criticism from concussion and Alzheimer‘s disease experts who said the findings, while provocative, should not be interpreted as drawing a clear link between a concussion suffered early in life with the development of Alzheimer‘s.

 

"I don‘t want a mom to pick this up and say, ‘Oh my god, my 10-year-old is going to get Alzheimer‘s now,‘ because that is not the case," said Dr. Ken Podell, a neuropsychologist and co-director of the Methodist Concussion Center in Houston. "It‘s very inconclusive at this time, and there‘s no clinical application of this at this point of time."

 

White matter serves as the tissue through which messages pass between different areas of gray matter within the brain and spinal cord. Think of gray matter as the individual computers in a network, and white matter as the cables that connect the computer.

 

The researchers reviewed past brain scans of 64 people who had suffered a concussion, focusing on scans that used an advanced MRI technique called diffusion-tensor imaging, which spots microscopic changes in the brain‘s white matter.

The investigators then compared these brain scans to symptoms reported by concussed patients in a post-concussion questionnaire. They focused on symptoms shared with Alzheimer‘s patients, including memory problems, disturbances in sleep cycles and hearing problems.

 

The results showed a significant correlation between high concussion symptom scores and reduced water movement in the parts of the brain‘s white matter related to auditory processing and sleep-wake disturbances. Further, the researchers said, the distribution of white matter abnormalities in mildly concussed patients resembled the distribution of abnormalities in people with Alzheimer‘s disease.

 

"Basically, it looks a lot like Alzheimer‘s," said study co-author Dr. Lea Alhilali, an assistant professor of radiology at the University of Pittsburgh School of Medicine. "You get the same distribution of damage in the way that Alzheimer‘s disease affects the brain."

 

These abnormalities could spark a series of reactions that lead to long-term problems with thinking and memory. "The cascade is what is the important factor," Alhilali said. "It doesn‘t appear what you‘re symptomatic from is the injury itself. What you‘re symptomatic from is how the brain responds to that injury."

 

However, brain experts believe that researchers may be going too far in trying to draw a link between the concussion damage they found and the chronic damage found in Alzheimer‘s.

 

"It‘s an interesting observation, but I think they are making a leap that the pattern of changes they see on the scan are indicative of what we see in Alzheimer‘s disease," said Dr. Ron Petersen, director of the Mayo Alzheimer‘s Disease Research Center. "Their correlation between the scores on the concussion instrument and white matter changes, that‘s nice and good and makes sense. But then they go into a rather extensive anatomical explanation of how this might be similar to Alzheimer‘s disease, and I find that a bit tenuous."

 

Podell listed a number of concerns with the article, including:

• The researchers‘ reliance on existing brain scans and symptom charts created by other people. "You don‘t know what questions were asked, who asked the questions, how they were asked," he said. "There are a lot of things you can‘t control for."
• The inclusion of young patients in the pool of subjects, who ranged in age from 10 to 38. "White matter is not fully developed in people until they are adults," he said. "You have 10-year-olds in this study. It is highly, highly unusual to mix young kids with adults, because the brain is so different."
• The use of sleep disturbance as a comparable symptom between concussion and Alzheimer‘s. "What‘s a common co-injury in concussion? Whiplash. You have neck pain, back pain," he said. "If you go to sleep, you don‘t think that pain wakes you up?"

"The issue is, does a single concussion in an individual mean they are at risk for developing Alzheimer‘s?" Podell said. "There are so many other factors involved, including genetic factors, management of a concussion and the general health and well-being of the individual throughout their life."

 

The study authors agreed that their findings are tentative.

 

"This is not a definitive study. This is not the end at all. This is the first step," Alhilali said. "We hope this will lead to more research that will further explore this potential link."

 

The researchers do believe their findings could lead to better treatments in the future, however.

 

"The first step in developing a treatment for any disease is understanding what causes it," Fakhran said. "If we can prove a link, or even a common pathway, between mild traumatic brain injury and Alzheimer‘s, this could potentially lead to treatment strategies that would be potentially efficacious in treating both diseases."

Lullaby Medicine for Premature Babies

Photodisc/Thinkstock(NEW YORK) -- Something as old as mankind itself is helping to keep preterm babies alive — the lullaby.

Research finds that music has become an important new ally for babies who are born too soon and struggle to breathe and eat.

The neonatal intensive care unit in a hospital is filled with technology that helps keep the hospital‘s tiniest, most fragile patients alive. At New York-Presbyterian Hospital, Weill Cornell – and others across the country – the relentless beeping of monitors fades when the music takes over. The effect on preemies is dramatic and physical.

Studies conducted by Dr. Jeffery Perlman, chief of newborn medicine at New York-Presbyterian, Komansky Center for Children‘s Health, find that gentle music therapy not only slows down the heart rate of preemies but also helps them feed and sleep better. This helps them gain weight and speeds their recovery.

A study published in May in the Journal of the American Academy of Pediatrics, under the aegis of the Beth Israel Medical Center in New York City, found that the type of music matters. Therapeutically designed "live" music -- and parent-preferred lullabies sung in person -- can influence cardiac and respiratory function. They also found that the melodies improved feeding behaviors and may increase prolonged periods of quiet-alert states among premature babies.

Another study published in February 2011 in the Arts in Psychotherapy by Jayne M. Standley of the National Institute for Infant and Child Medical Music Therapy at Florida State University suggests that babies who receive this kind of therapy leave the hospital sooner.

"When they hear something that is very soothing, they adapt to it," Perlman said.

For these tiny babies, music is medicine.

A pair of twins, Jessica and Joshua, were born three months premature. Their dad has been trained by a professional music therapist at the Komansky Center, and now sings to the babies in their NICU cribs in his native Turkish. And he says he has proof that it‘s working.

"I watched their heart rate," their father said. "You can really watch it go down, 165, 160, 155, 152. It‘s an amazing feeling."

Jessica Fernald‘s daughter Hazel was born eight weeks early. "You know babies like lullabies," Fernald said. "But you don‘t realize how important it is in their healing."

At Komansky, Rebecca Loveszy is the music therapist who sings to preemies such as Jadion, born with a heart defect.

The effects of the music therapy appear to last – lullabies echoing inside the intensive care unit often become the children‘s favorite songs and soothe them even after they leave the hospital.

Rachel Fitzsimons‘ son William – now a year old – spent 12 weeks in intensive care, and has taken a liking to the tune he listened to during his time there.

"I would sing ‘Rock-a-Bye-Baby,‘" said Fitzsimons. "It‘s the one he still responds to the most."

In an intensive care unit bristling with technology, this new field reminds us that medicine doesn‘t always come from a new drug or surgery – sometimes it‘s as simple as parents connecting to their children with an age-old source of comfort: a gentle tune.

Acupuncture

Today I am covering a story on acupuncture for Kurriosity. I have never been to an acupuncturist (?), and I can’t say that I remember too many people who have. Is it considered alternative medicine? Is it an Eastern medicine technique? I don’t know, but I’m about to find out.

It’s pretty cool to think that we live in a time where we can sample the medicinal techniques of other cultures from faraway places, the same goes for food too. Life would be pretty boring if it were just hamburgers and fries, who doesn’t love a good Thai stir-fry, or Indian curry?

I am looking forward to having some random stranger shove a bunch of needles into my body, if you ask me, anything is better than paying some person too much money to write me a prescription for a medication that will probably cause me anxiety, or hair loss, or god knows what else.

Could be time to discover what else our friends from that part of the world recommend.

Nick Davey

Want to see this and many more videos? Visit www.kurriosity.com

Locker Room to Board Room

Finding the right gym bag for your daily commute and workout is tough. It has to be large enough to hold the change of clothes, make-up, and toiletries that you haul around every day. It has to be sturdy enough to manage that heavy load without breaking. And it has to be stylish enough that you can carry it in public and to work everyday without looking like a gym rat.

It’s easy enough to find a bag to fit the first two criteria, but most will be squishy, shapeless nylon duffels in Day-Glo colors—not exactly what you want to be hauling to the office. So instead, take your pick from nine of my favorite options below, and prepare to get your gym on—in style!

 

The Big Black Bag

A basic black bag is always in style and makes clashing nearly impossible. The gorgeous canvas and leather bag on the left can easily double as your weekend bag (a perfect investment for the holidays!). The middle option is perfect for the more casual gal (with a lot to carry). And option #3 is a supple, simple leather bag with minimal hardware—but plenty of room for all those extra winter layers.

 

Colorful Carry-Alls

If you’re looking for a gym bag that’s a colorful contrast to your camel or black coat, these bright carry-alls are just for you. Try this beautiful jewel toned green bag, which has a convenient outer pocket to store the key to your locker and some hair bands, or this sophisticated-but-fun coral tote that can easily transition from locker room to board room. Or, this large red leather shopper, which will go with any outfit (red is, after all, basically a neutral).

 

Funky and Fit

For all my ladies who like something a little more offbeat, try one of these fun bags. On the left, this patterned carpet and leather tote will be the most original bag at the gym. Or, choose a simple color blocked bag that’s perfectly on-trend for the season—these orange and navy or mint green and cream bags are anything but boring.

 

Photo courtesy of Maegan Tintari.

Grueling X-Country Ski Race

Participants in one of the world‘s most grueling cross-country ski races are at increased risk of developing a heart rhythm disorder (arrhythmia), according to a new study.

 

Researchers looked at nearly 53,000 people who completed the 90-kilometer (56-mile) Vasaloppet in Sweden between 1989 and 1998 and were followed until 2005. The Vasaloppet is the world‘s oldest, longest and largest cross-country skiing race.

The risk of developing an irregular or abnormally fast heart beat (atrial fibrillation) or a too-slow heart beat (bradyarrhythmia) was highest among skiers who completed the most Vasaloppets and had faster finishing times than other contestants, according to the study, published online June 12 in the European Heart Journal.

 

"We found that those who completed five or more races in a period of 10 years had a 30 percent higher risk of developing any arrhythmia than those who did one race only. Similarly, skiers who had the fastest finishing time relative to the other participants also had a 30 percent higher risk of developing any arrhythmia in subsequent years," Dr. Kasper Andersen, a cardiologist at Uppsala University Hospital in Sweden, said in a journal news release.

 

He noted that previous research has examined the effects of endurance exercise on cardiovascular problems such as heart disease and stroke. But only a few, smaller studies have investigated its effect on heart rhythm problems, and these studies have tended to look at people who are less active.

 

"The present study investigates the higher end of the physical activity level scale and shows how very high physical activity level affects risk of arrhythmias," Andersen said. "The skiers in our study are as a group healthier than the general population. We have previously shown that besides higher leisure-time physical activity, the participants in Vasaloppet smoke less, have lower fat and higher fiber consumption, and better physical and mental health than the general population."

 

The findings suggest a dose-response relationship -- "the more races skiers complete and the faster they go, the greater their risk of subsequently developing arrhythmia," Andersen said. "However, it is important to stress that this study does not show that the exercise causes arrhythmias, only that it is associated with an increased risk," he added.

 

The racers have about half the death rate compared to the rest of the population, Andersen said. This is probably because of the training level of the participants, and also because they need to be healthy to even consider participating in the race, he added.

 

52 Healthy Meals in 12 Minutes or Less

 

 by Kelly Fitzpatrick

Being hungry sucks (it‘s a scientific fact). So why spend hours cooking a gourmet feast when a nutritious and delicious meal could be only 12 minutes away? Skip the grumbling tummy and cranky guests and serve up any one of these 52 satisfying meals.

 

Breakfast

1. Chocolate-Blueberry Shake Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 1/2 cups milk of choice, and 1 cup frozen blueberries. Optional: Add a scoop of protein powder for improved muscle recovery.

2. Cold Pizza Nope, not the takeout kind! Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.

3. Eggs in a Muffin Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble, and cook to desired consistency (no more than five minutes). Top egg with 1 slice cheddar cheese and allow cheese to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon. (Use half the muffin and eat it open-faced to save a few calories!)

4. Canadian Waffles Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon, 1 over-easy egg (prepared with cooking spray), and a 1 to 2 tsp. drizzle of maple syrup.

5. Cereal A-Go-Go Swap out the milk in a bowl of cereal for 1 cup plain low-fat yogurt flavored with 1/8 tsp. lemon zest and 1 tsp. honey. Add ½ cup bran flakes and some extra flavor with ¼ cup fresh berries or 1 tbsp. sliced almonds.

6. Breakfast Taco In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.

7. Oatmeal in an Instant Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.

8. PB & H Waffle Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.

9. Mini Wrap Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 to 3 slices cheddar cheese. Roll up and microwave for 45 seconds to 1 minute, or until cheese is melted.

10. Vegan Breakfast Scramble In a frying pan over medium-high heat combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon, and a few dashes of paprika. Sauté until veggies are cooked and tofu is heated through. Season with salt and pepper to taste.
 

11. Broiled Grapefruit Preheat broiler and halve 1 chilled grapefruit. Sprinkle each half with ½ tsp. sugar and ¼ tsp. cinnamon. Broil both halves on a baking sheet for 3-5 minutes. Serve with 1 slice of whole-wheat toast spread with 1 tbsp. nut butter for a complete breakfast.

12. Nutty ‘Nana Toast 1 slice whole-grain bread and top with 1 tbsp. crunchy almond butter and ½ a sliced banana.

13. Berry Yogurty Smoothie Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt, 2 tsp. honey, and ¼ cup milk of choice.

14. Sweet n‘ Savory Breakfast Pizza Preheat the broiler (or toaster oven). Microwave 2 slices turkey bacon for 30-60 seconds (or until crisp) and crumble once cooked. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize.

15. Sun-Dried Tomato Omelet Coat a pan with cooking spray and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water and salt and pepper (to taste). When eggs begin to set, top half with 2 tbsp. goat cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.

16. Frog in a Hole Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter. Use a cookie or biscuit-cutter to cut a hole in the center of the bread. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 to 4 minutes. (Flip half way through for a more well done egg.)

17. Fruit Parfait Layer together: 1 cup plain low-fat yogurt sweetened with 1 tsp. honey, ½ cup granola, and ½ cup frozen blueberries and strawberries.

18. Breakfast Quickie Cookie In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the  bowl and repeat with second half of mixture.

19. Pumpkin Muesli Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt  mixture into the oat mixture and enjoy. Extra points for adding fresh fruit, too!

 

Lunch

20. Quinoa Salad Microwave ½ cup quinoa (rinsed) and 1 cup water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in: 2 tbsp. chopped bell pepper, ¼ cup rinsed and drained chick peas, 1 tbsp. chopped parsley, 1 tbsp. olive oil, 1 tsp. lemon juice, and salt and pepper to taste. Optional: Add ½ can tuna for a meatier meal.

21. Taco Salad For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.

22. Mediterranean Pita Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and a small handful of mixed greens.

23. Niçoise Sandwich In a bowl, combine 1 6-oz. can tuna, ½ cup halved cherry tomatoes, ¼ cup pitted black olives (chopped), and 1 tbsp. olive oil. Split open ¼ whole-wheat baguette (about 4 inches in length) and fill with the tuna mixture and a handful of baby spinach leaves.

24. Roast Beef Roll Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.

25. Open-Faced White Bean Sandwich Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).

26. Lighter Chef‘s Salad Tear ¼ head of romaine lettuce into bite-sized pieces. Top the lettuce with ½ tomato (sliced), ½ avocado (cut into bite-sized pieces), 2 slices deli turkey, ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper to taste.

27. Grilled Cheddar n‘ Apple Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a panini press until cheese is melted.

28. Hawaiian Wrap Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup pineapple (diced),½ carrot (shredded), 2 slices of deli ham (chopped), and ¼ head Napa cabbage (thinly sliced). Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

29. Souper Spicy Soup In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender. Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped) and 1 scallion (thinly sliced).

30.Green Tortilla Pizza Preheat the broiler. Spread 2 tbsp. pesto (homemade or store bought) on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced baby bella mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.

31. Loaded Sweet Potato Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

32. Black Bean Wrap On 1 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.

33. Low-Carb Roll-Up On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto (homemade or store bought!) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.

34. Fancy Fig Sandwich Mix together 2 slices goat cheese, ½ tsp. honey and a pinch lemon zest. Spread the mixture between 2 slices whole-grain bread. Add 2 tsp. fig preserves and 1 tsp. thinly sliced basil. Grill the sandwich in a pan for 2 to 3 minutes per side or prepare in a panini press until warmed through.

35. Mango Quesadillas Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney. Add 2 slices deli ham, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. scallion (chopped). Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.

36. Curried Chicken Salad Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens.

 

Dinner

37. Spicy Veggies In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.

38. Kale and Cauliflower Pasta Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes). Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. After 3 minutes, fish out the cauliflower and add to a trying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn). Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan, and ¼ cup reserved cooking water and toss to combine.

39. Honey Soy Salmon Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.

40. Superfood Shrimp Scampi Pasta Prepare 1 serving angel hair pasta (whole-wheat, if you can find it!) according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

41. From-Scratch Fish Sticks Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined baking sheet, spritz fish strips with cooking spray, and bake for 8 to 10 minutes, or until opaque throughout. Serve with a green salad (2 handfuls of spinach or mixed greens with a spritz of oil and vinegar) for a healthy dose of veggies!

42. Asparagus and Orzo Pasta Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.

43. Springtime Stir-Fry Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. Instead of using pre-made sauce, heat 2 tbsp. canola oil with ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Optional: Serve with rice (like Uncle Ben‘s Ready Rice, which cooks in approximately 90 seconds).

44. Veggie Fried Rice Prep 1 serving of instant rice (about ¾ cup) according to package instructions, approximately 90 seconds. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked, about 3 minutes. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.

45. Spicy Shrimp Stir-Fry Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.

46. Tuna Pasta Salad Cook 1 serving corkscrew pasta according to package instructions, about 12 minutes. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.

47. Couscous with Chicken Sausage Ragu Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.

48. Portobello Burgers Preheat a grill or grill pan. Whisk together 1 clove garlic (minced), ½ tbsp. balsamic vinegar, 1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered. Meanwhile, combine the remaining sauce with½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted). Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun.

49. Tropical Scallops Prepare 1 serving instant brown rice according to package instructions, approximately 90 seconds. Stir together ½ cup mango (chopped), ½ small cucumber (peeled and cut into bite-sized pieces), ¼ tbsp. grated ginger, 1 tsp. lime juice, ½ tbsp. olive oil, and 1 tbsp. cilantro (chopped). Meanwhile, heat 1/2 tbsp. olive oil in a pan over medium-high heat. Season ½ lb. sea scallops with salt and pepper, and sear for 2 minutes per side or until lightly browned and cooked through. Serve scallops with rice and mango salsa.

50. Creamy Avocado Pasta Cook 1 serving angel hair pasta according to package instructions, about 12 minutes (including boiling time!). Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basil in a food processor and puree. Toss together pasta and sauce and season with salt to taste.

51. Turkey Frittata Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and a pinch of salt and pepper. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes.

52. Southern Breakfast (for Dinner) Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tobasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

Originally posted February, 2012. Updated June, 2013.

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Veggie-Packed Arugula Salad

Arugula is a powerful green with a peppery bite, which is why I often find its flavor hard to enjoy alone in a salad. However, adding a few other add-ins to soften its kick changes the flavor completely.
 

Sure, all salad greens are healthy and low in calories, but arugula stands out. Compared to iceberg lettuce, arugula has more than eight times more calcium, nearly five times more vitamin A, vitamin C, and vitamin K and four times more iron in the same serving size.
 

With the smooth texture of peas, the softness of olive oil, the freshness of cherry tomatoes, and the dense texture and full-flavored nature of olives, arugula is both complemented and challenged in this salad.

Ultimately, the green emerges as the centerpiece. Enjoy!

 Veggie-Packed Arugula Salad

 

Serves 1

What You‘ll Need:

2 large handfuls of fresh arugula leaves
6-8 cherry tomatoes, quartered
6-8 black olives, pitted
1/4 white onion, diced
3/4 cup peas, rinsed (canned, frozen, or fresh work!)
1/4 cup extra-virgin olive oil
1/4 teaspoon mustard
1 lemon, juiced
Sea salt and black pepper, to taste
 

What To Do:

1. Toss together arugula leaves with tomatoes, olives, peas, and onions.
2. In a separate bowl, whisk together the remainder of the ingredients.
3. Pour the dressing over the arugula leaf and vegetable mixture and toss until evenly combined.
4. Serve and enjoy!

This recipe and photo were created by contributor Aylin Erman of Glow Kitchen