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The Tampa Tribune

Published: November 1, 2007

Milk Does Your Muscles Good

More bad news for soy. Researchers at Canada's McMaster University found that men who drank skim milk after a weight workout experienced a greater rate of muscle growth than those who consumed a soy beverage, even though both drinks contain the same amount of protein.

Why? The scientists think it's because milk proteins digest more slowly than the soy variety, delivering a smaller but steadier dose of nutrients to your muscles for a longer time frame.

All the more reason to use whey-and-casein blends of protein powders — they're packed with both types of major milk proteins — and skip soy-based products.

Our favorite: Biotest Metabolic Drive, available at t-nation.com.

menshealth.com

Juice Up Your Immune System

Adding just a half tablespoon of lemon juice to each of your eight daily cups of water provides nearly 20 percent of the daily value for vitamin C. This major antioxidant not only fights heart disease and boosts immunity but also helps form the collagen we need to heal tendons, ligaments, bones and blood vessels.

Squeeze two whole lemons in your tea, seltzer or other beverages to get your daily vitamin C quota; fresh juice offers almost twice the C of bottled varieties. Four tablespoons of lemon juice contain 16 vitamins and nutrients.

prevention.com

Cherry Good

If George Washington hadn't chopped down that tree, he might have lived past 67.

When University of Michigan scientists gave rats cherries, the animals had lower cholesterol and blood sugar levels, less fat storage in the liver, and an increased ability to process fat and sugar — all factors that guard against heart disease and diabetes.

The study involved Montmorency cherries, the kind often used in jams and juice — not the sweet Bing cherries we eat raw.

Lead author Steven F. Bolling suspects the healthful effects come from anthocyanins, antioxidant chemicals in the cherries. He and colleagues are testing to find out whether a cherry-rich diet will have the same effect in humans.

womenshealthmag.com

[Recipe of the week]

Spiced Butternut Soup with Crab

4 cups roasted butternut squash

3 cups low-sodium chicken broth

1/4 cup whole milk

1/2 teaspoon ground cumin

Pinch of freshly ground nutmeg

Dash of hot pepper sauce

1/4 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

6 ounces cooked lump crabmeat

Combine squash, broth, milk, cumin, nutmeg and hot pepper sauce in blender and puree. Transfer to a medium sauce pan. Heat over medium heat 7 minutes and season with salt and pepper. If the soup is too thick, add broth to reach desired consistency. Divide among four bowls and top each with 11/2 ounces of crabmeat. Serves 4.

Per serving: 222 calories, 15 grams protein, 31 grams carbs, 6 grams fat, 1 gram saturated fat, 44 milligrams cholesterol, 5 grams fiber, 551 milligrams sodium

prevention.com

Want to share your favorite healthy recipe? Visit TBO.com, Keyword: Recipe; e-mail 4you@tampatrib.com; or mail it to The Tampa Tribune, 200 S. Parker St., Tampa FL 33606.

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