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Spring is the season of renewal. So what better time to refresh your approach to cooking and eating? Follow this guide for giving your favorite foods a lighter, fresher touch.

Rethink your ingredients
Spring is the season of renewal. So what better time to refresh your approach to cooking and eating? Follow this guide for giving your favorite foods a lighter, fresher touch.

Winter is a great time to indulge in hearty fare, but come spring it's time to lighten up. That doesn't have to mean depriving yourself of flavor, however. For example, if you love the Italian classic pasta Bolognese, with its rich, savory meat sauce, try replacing meat with a blend of fresh-chopped mushrooms. Ready to make a bigger switch? Toss penne with some lemon butter, asparagus (steamed or grilled), fresh thyme leaves and crumbled feta cheese.

The idea is to think about the foods you love, and then put a new spin on your favorite recipes with lighter, fresher ingredients, says B. Smith, owner of the eponymous restaurants and author of several cookbooks. Over the past decade, Smith, who made her name serving up rich Southern specialties, says she's changed her personal cooking style in the name of better health.

"I've become an expert at creating healthy meals without sacrificing flavor," she says. Her emphasis is on using more fruits, vegetables, fish and lean meats in her dishes.

Focus on fresh
As you go through the aisles of your local supermarket, spend the bulk of your time on the perimeter. That's where the produce, dairy and meat sections usually are. In the produce section, try to fill your cart with as many different colors as possible. You can never go wrong with apples, bananas, lettuce and carrots. But you're limiting yourself in terms of both flavor and nutrition if that's all you reach for, says Nina Planck, author of "Real Food: What to Eat and Why."

If you're not a fan of fruits and vegetables, there are ways to sneak them into other foods. Fruit smoothies are one example, or you could toss fresh raspberries into your morning cereal. Make a western omelet using peppers and onions. Top a chicken breast with slices of pear or avocado and your favorite low-fat cheese. Or place slices of grilled flank steak on a bed of arugula.

The idea is to pair fruits and vegetables with your favorite foods so eating them doesn't become a chore, says Planck. And when you find yourself in the center of the store, adds nutritionist Jonny Bowden, author of "The Most Effective Ways to Live Longer," steer your cart clear of refined breads and pastas made from white flour. Instead, choose ones made from whole grains.

Be a better baker
Just because you're watching your waistline doesn't mean you can't eat your favorite sweets. Indeed, baking can become a healthful affair if you make a few simple tweaks. Eric Smith, executive pastry chef of Mohonk Mountain House resort in New Paltz, New York, for example, uses unsweetened applesauce and egg whites to cut the sugar and fat in his cookie and cake recipes. To make these switches work, try leaving in half the butter or oil that a recipe calls for and rounding it out with the fruit puree or a trans-fat-free vegetable oil spread. When using egg whites, don't eliminate all of the whole eggs; just reduce the number: Two egg whites replace one whole egg.

Chef Peter Edwards of the Ojai Valley Inn & Spa in Ojai, California, says he uses whole-wheat flour instead of, or in combination with, all-purpose flour to boost the fiber in many of his recipes. He says recipes for some items, like peanut butter cookies, can handle leaving out all-purpose flour entirely. But for other baked goods a good rule of thumb is to replace just half the total flour so as to retain the same taste and texture.

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Men who drink about a quart or more of cola every day could be causing harm to their sperm, results of a Danish study hint.

On average, these men's sperm counts were almost 30 percent lower than in men who didn't drink cola. While most of the sperm counts would still be considered normal by the World Health Organization, men with fewer sperm generally have a higher risk of being infertile.

The link is unlikely to be due to caffeine, the researchers say, because coffee did not have the same effect, even though its caffeine content is higher. Instead, other ingredients in the beverage or an unhealthy lifestyle could be involved.

"It's important to note that the men who drank a lot of cola were also different in many other ways," Dr. Tina Kold Jensen of Rigshospitalet in Copenhagen, Denmark, told Reuters Health.

Kold Jensen, who led the new research, said only a few studies have looked at caffeine's impact on reproductive health in men. The participants have generally been a very select group, such as infertile men, and the results have been conflicting.

Because Danish youth has been upping their consumption of caffeine-containing soft drinks over the last decades, the researchers decided to study how this might affect their reproductive health.

More than 2,500 young men were included in their study. Those who didn't drink cola had better sperm quality -- averaging 50 million sperm per milliliter semen -- and tended to have a healthier lifestyle.

In contrast, the 93 men who drank more than one liter (about 34 ounces) a day had only 35 million sperm per milliliter. They also ate more fast foods, and less fruit and vegetables.

When looking at caffeine from other sources, such as coffee and tea, the decrease in sperm quality was much less pronounced, the researchers note in the American Journal of Epidemiology.

It is still not clear if the cola or the unhealthy lifestyle, or both, is to blame. However, Dr. Fabio Pasqualotto, of the University of Caxias do Sul in Brazil, who was not involved in the study, said the drink itself probably wasn't the most important factor.

"I imagine it's the lifestyle," he said.

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Has anyone ever noticed, there are these kinds of people happy which ranks first in the destruction of others in the office? Whatever he says or does, no matter how it has forgotten to bother you and only you feel uncomfortable. If these kinds of people, unfortunately, remain in your area or for any reason you can not get rid of this feeling, and have a dog that bites. There are tons of examples to show how these people behave, because I am one of those around me. For example, when I met someone for help, the bastard just jumps off the minute I start talking and behaving like an authority, said that denying the mistakes in my words and what gives solutions. It should be seen for a while, what kind of rage I feel at this moment to do, but as a gentleman, I do not say, but leaves the man asking for help to contact him. No, no, I am no expert, that, just ask Bobo, he knows. He says. M really pissed now and have a strong desire to the knife. It is difficult for me to think of another example, because this happens very often. Here's another: When I wear my brain trying to understand the mission and another guy was sleeping in my dorm bed, came back, the bastard to play and turned the laptop, and the music was muttering C: Now I have nothing to We are just tooooo ..... Well ..... I simply better than all the other words Cancer Cell for comparison. How to infect healthy cells nearby and spread of cancer cells, crazyly what kind of person with cancer of this nature do the same thing for the anger and shared.

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Like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.

Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
Develop a bedtime routine.
Keep regular bedtime hours.
Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
Avoid naps (or falling asleep in front of boring TV programs, as I do).
Try to get up at the same time every day rather than sleeping in on weekends.
Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
If you use an illuminated clock for a wakeup alarm, place it where you can't     * keep looking at it to check the time.
Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
Use earplugs for extreme quiet.
If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
Avoid stimulating reading or television shows late at night.

If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) isn't keeping you awake. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term.

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We'll spare you the lecture. (Seriously, though. Stamp out that butt and flush the pack, already.) Tobacco use, namely cigarette smoking, is the chief cause of preventable death in the United States. Left unbridled, smoking could kill more than a billion people this century, according to the World Health Organization. That equals the number who would die if a Titanic sank every 24 minutes for the next 100 years, as former U.S. Surgeon General C. Everett Koop so starkly put it at a March press conference.
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Still, it may be harder than ever to quit: Three quarters of today's smokers trying to shed the habit are heavily hooked on nicotine, up 32 percent from almost two decades ago, according to research presented at the American College of Chest Physicians' annual meeting in October. So quitting, for most, is not merely a matter of willpower. Nonetheless, the reasons to do so keep amassing—and they're not all about heart disease, lung cancer, or respiratory problems. Here's a few downsides you might not have considered

1. It fogs the mind. Smoking may cloud the mind, according to accumulating research. A June study in the Archives of Internal Medicine found that smoking in middle age is linked to memory problems and to a slide in reasoning abilities, though these risks appeared lessened for those who'd long quit; this is important, the authors wrote, because other research has shown that people with mild cognitive impairment in midlife develop dementia at an accelerated rate. Their report piggybacks on several focused on the older set: A 2007 analysis of 19 prior studies concluded that elderly smokers face a heightened risk of dementia and cognitive decline, compared with lifelong nonsmokers. And in 2004, researchers reported in Neurology that smoking appeared to hasten cognitive decline in dementia-free elderly smokers, bringing it on several times faster than in their nonsmoking peers.

2. It may bring on diabetes. As if we need any more risk factors for diabetes, an analysis published in the Journal of the American Medical Association last year found that across 25 prior studies, current smokers have a 44 percent greater chance of developing type 2 diabetes than nonsmokers do, and the risk was strongest for those with the heaviest habit, who clocked 20 or more cigarettes per day. In an accompanying editorial, researchers made a striking estimation: That some 12 percent of all type 2 diabetes cases nationwide might be attributable to smoking.

3. It invites infections. In October, the federal Advisory Committee on Immunization Practices made its first ever recommendation that all smokers ages 19 to 64 be added to a short list of candidates for the pneumococcal vaccine. That's because there are very strong data showing that the risk of infection by pneumonia-causing bacteria is substantially greater for smokers than for nonsmokers, says Pekka Nuorti, a medical epidemiologist at the Centers for Disease Control and Prevention. Exactly why is unclear, though there's evidence that smoking may damage the respiratory system's protective mucous membranes, making it easier for infectious organisms to latch on and cause disease, says Nuorti. Other research suggests that smoking may interfere with immunity, compromising people's ability to fight infections, he adds.
Heightened susceptibility to infections, it appears, isn't limited just to those who do the smoking: A May study in Tobacco Control found that children exposed to secondhand smoke at home during early infancy (especially those born prematurely or with a low birth weight) are more prone to a throng of severe illnesses that may land them in the hospital at some point during childhood. The findings were based on an analysis of more than 7,000 Chinese children from 1997 to 2005.

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Depression is an illness that causes you to feel sad, to lose interest in activities that you've always enjoyed, to withdraw from others, and to have little energy. It's different from normal feelings of sadness, grief or low energy. Depression can also cause people to feel hopeless about the future and even to think about suicide.

Many people, and sometimes their families, feel embarrassed or ashamed about having depression. Don't let these feelings stand in the way of getting treatment. Remember that depression is a common illness. Depression affects the young and old, men and women, all ethnic groups, and all professions.

If you think you may be depressed, tell your doctor. Treatment can help you enjoy life again. The sooner you get treatment, the sooner you will feel better.

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