Encouraging Health

Forget the plastic surgery. Here’s a simple, cheap way to get back your youth: Start walking.

People who regularly lace up their walking shoes and get moving may be as much as 10 years younger than their couch-potato peers. Still sitting down? Read on.

All About Aerobics
Your aerobic power (read your body’s ability to take in the maximum amount of oxygen) declines as you age. So, over time, you simply don’t have the same energy as you used to. But here’s the good news: Research shows that regular aerobic exercise, such as walking, can boost your aerobic fitness so much that it’s like being 10 years younger!

1. I wish I had more energy.
A short brisk walk has both a calming and an energizing effect, according to research. And walking may help you feel more alert and well-rested because of its ability to improve the quality of your sleep. Walking at a moderate pace later in the day can help encourage deep, restful sleep. Finally, the mood boost you experience from walking may further enhance your energy levels.

Walking toward a good night’s sleep.
In a study, people who walked more than 6 blocks per day reduced their sleep problems by one third. Using a “brisk” pace cut their sleep problems in half.

2. I wish I could think more clearly.
Need to sort out some things in your head? Few activities help improve your perspective as quickly as a brisk walk, which will boost circulation in all parts of the body, including your brain.

Some research also has shown that walking is associated with less cognitive decline and a reduced risk of dementia later in life.

3. I wish I could protect myself from my parents’ diseases.
Your genetics determine only a small part of your health profile. Research shows it’s how you live your life that really counts, and walking regularly can prevent and improve many serious chronic diseases.
Here is a short list of ways that walking can reduce the impacts of disease. Moderately intense activities such as walking can: • Reduce cardiovascular disease by as much as 30-50 percent.
• Decrease osteoarthritis pain, and improve stability, endurance, and agility.
• Reduce the risk of colon cancer and possibly breast cancer.
• Protect against diabetes in high-risk people, and lower blood glucose and improve insulin action in diabetics.
• Lower blood pressure and reduce the risk of heart attack.

4. I wish I could lose weight.
Although you might think that losing weight is the only way to enjoy an improved health profile, the truth is that regular walkers may not have to worry quite as much about what the scale says.

5. I wish I felt happier in general.
Protecting and nurturing your mental health is an important part of overall wellness, and studies show that walking regularly has the ability to lower your stress levels. Also, studies show that aerobic exercise such as walking may bring long-term benefits to your mental disposition by warding off both depression and anxiety.

For more health tips, browse Encouraging Health.

Eating four of these a week can cut your kidney-cancer risk in half. Hint: You need to peel it.

Yep, we’re talking bananas. They’re bursting with phenolic compounds that appear to thwart renal-cancer cells. And that’s not all the monkey’s favorite fruit brings to your body . . .

Phenols, Potassium, and More
Phenols — plant-based substances linked to all sorts of health benefits, from cancer prevention to heart health — aren’t the only goodies that bananas have to offer. No doubt you already know about the super potassium stores in the yellow-skinned fruit (450 milligrams in one banana!). But they’re also a good source of B vitamins like B6 and folate, plus calcium, magnesium, and vitamin C.

Benefits of B Abound
Along with reversing moodiness, irritability, impatience, tension, anger, and depression, B vitamins may increase energy and promote a sense of well-being, writes Jack Challem in The Food-Mood Solution.

You can get all the B you need from a B-complex supplement or a multivitamin.
Or stock up on some of the best food sources of B:
For B1 (thiamin): wheat germ, peas, long-grain brown rice, lentils, pork, and whole-wheat bread
For B2 (riboflavin): fortified cereals, milk, almonds, and broccoli
For B3 (niacin): tuna, chicken, salmon, fortified cereals, and peanuts
For B5 (pantothenic acid): yogurt, avocadoes, sweet potatoes, mushrooms, and chicken
For B6: fortified cereals, bananas, salmon, and spinach
For B12: chicken, turkey, milk, and eggs
For folate: fortified cereals, lentils, garbanzo beans, orange juice

A fresh, whole banana makes a great snack. But why stop there with this versatile fruit?
For a healthy (and satisfying) snack, top rice cakes with bananas and natural peanut butter.

For more heath tips, browse Encouraging Health.

bEver wish there were a happy pill to spritz up your spirits when you’re out of sorts?

To make you laugh when you’re feeling down? Or to calm your nerves when you’re about to bite someone’s head off? Well, get this: There are several things in your kitchen that might just do the trick, and they taste a lot better than any pill.

A Little Dessert: Sugar soothes us when we’re stressed — or at least it soothes stressed-out rats — which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough:

· A small slice of angel food cake with 1/2 cup of strawberries
· 2 Fig Newman cookies and a 6-ounce glass of juice
· Fast Fruit-and-Chocolate Fondue:

o 1 cup fresh strawberries
o 1 peeled, sliced kiwi
o 1/4 cup fat-free chocolate syrup

Dunk fruit into syrup, lean back, and smile!

Toast and Jam: “Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits,” says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we’re down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels — unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry. Get a happy serotonin boost from these snacks:

· Half a toasted whole-wheat English muffin or bagel with jam or honey
· A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
· A comforting, creamy open-faced peach sandwich:

o 2 tablespoons fat-free cream cheese
o 1 teaspoon honey
o 1 peach, peeled and chopped
o 1 slice 100% whole-grain bread
o 1/2 teaspoon chopped walnuts
o 2 tablespoons fat-free cream cheese
o 1 teaspoon honey
o 1 peach, peeled and chopped
o 1 slice 100% whole-grain bread
o 1/2 teaspoon chopped walnuts

Blend cheese, honey, and chopped peaches; spread mixture on bread, and sprinkle with nuts. Yum!

Yogurt and Eggs: Numerous studies show that getting more of the omega-3 fatty acid called DHA (docosahexaenoic acid) in your diet may boost your mood and your brainpower. Even people battling tough-to-treat depression may feel as much as 50% better when they get lots of DHA. To keep your chin cheerfully up, aim for 200 milligrams (mg) of DHA a day. Mix and match DHA-fortified foods like these:

· 1 container Rachel’s Wickedly Delicious Yogurt (32 mg of DHA)
· 1 Gold Circle Farm egg (150 mg)
· 1 Oh Mama nutrition bar (115 mg)
· 1 cup of Horizon Organic reduced-fat milk plus DHA (32 mg)
· 18-ounce Odwalla Soy Smart drink (32 mg)

Popeye’s Fave: No wonder he was always in such a high-energy mood. Spinach is full of folate, a B vitamin that’s a must for making feel-good serotonin. Like DHA, folate may help ease depression, according to researchers. So if you’re trying to stay on the sunny side of life, make chowing down Popeye-style a habit. To get plenty of this happy green, (about 2 cups of cooked spinach) try these tasty tips:

· Add a 10-ounce packet of frozen chopped spinach to soups, stews, and casseroles, homemade or not.
· Use spinach instead of lettuce in sandwiches and wraps.
· Whip steamed chopped spinach into mashed potatoes.
· Make a meal of it: Pile your plate high with fresh baby spinach leaves, and top it off with a grilled chicken breast or broiled salmon fillet (another great source of DHA).

Black Bean Dip: Black beans, like most legumes, are a nifty source of iron. And if you’re low on iron — as many active women are — you may have trouble sleeping, or you might feel constantly tired, both of which can turn you into a major grouch. Here’s how to help keep your iron levels — and your mood — up:

· Mix black beans with chopped spinach, roasted red peppers, and salsa as a dip for a toasted whole-wheat tortilla.
· Heat black beans with onions, garlic, and cumin and serve over brown rice.
· Toss black beans and turkey cubes into a salad (the heme iron in poultry and meat helps you absorb more of the nonheme iron in beans).
· Add black beans to chili and soups.

Two quick tips: To help your body absorb optimal amounts of iron, combine iron-rich foods with foods that are high in vitamin C — like tomatoes, broccoli, red peppers, and OJ. But don’t wash them down with coffee, tea, or milk; all three can block iron absorption.

For more health articles, browse Encouraging Health.

If you’ve got nasal allergies, you know what a godsend antihistamines, inhalers, and nasal sprays can be. This herbal remedy is winning votes now, too.

It’s called butterbur. In a recent small study, butterbur tablets held their own — helping relieve sneezing, congestion, runny noses, and itchy, watery eyes. But there are cautions . . .

Best Approach to Butterbur
Extracts of butterbur may help ease allergy symptoms by inhibiting the production of inflammatory chemicals called leukotrienes — something some allergy medicines do as well. But only a handful of short-term studies have been done on butterbur. So if you’re interested in the herb, it’s important that you talk with your doctor first — especially since butterbur contains compounds that can be toxic to the liver. (People with liver problems are obvious noncandidates.) Also, butterbur could make ragweed allergies worse because the herb shares similarities with that plant. One bonus with butterbur? It didn’t cause daytime drowsiness in a recent study.

Sleep better through an allergy flare-up with these tips:

Behaviors to avoid:
* Having caffeine after lunch
* Having alcohol within 6 hours of bedtime
* Watching television right before going to bed
* Having a cigarette before bedtime
* Going to bed hungry or when you’ve had a big meal
* Going to bed before you are sleepy
* Exercising too close to bedtime

Behaviors to adopt:

* Using your bedroom only for sleep and sex
* Exercising regularly, preferably in the morning or early afternoon
* Keeping a regular bedtime and waking time, even on the weekends
* Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
* Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
* Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light

More Ways to Soothe Your Sinuses
Follow your doctor’s advice regarding allergy medication.
Get tested so you know what to avoid.
Picture a peaceful, allergy-free place.
Try a little nasal irrigation.
Take a hot shower to soothe nasal congestion.
Check your local allergy forecast.

For more health tips, browse Encouraging Health.

Do low-carb diets help reduce your risk of diabetes?

Not if the carbs are upstaged by meat, cheese, and other unhealthful sources of fat. A better way: Get your protein and fat from vegetable sources. It could whittle your risk of diabetes along with your waist.

Low-Carb Lingo
When women in a study took a smart approach to low-carb eating — sticking to plant sources of fat and protein instead of loading up on cheese, bacon, and the like — their risk of diabetes actually dipped a bit on the low-carb plan. More studies are needed to determine what impact low-carb eating has on other health factors, like heart health, cancer risk, and long-term weight management.

Carb Conundrum
The other caveat with a low-carb diet is that some of them seriously restrict whole grains and veggies. Not exactly a recipe for good health!

Carbohydrates have gotten a bad rap, and that’s a shame. Eat the right kind of carbs — the low-glycemic index (GI) kind — and you’ll lose weight and lower both LDL and total cholesterol. Eat the wrong kind and . . . well, your heart suffers the consequences. GI index refers to how quickly starches break down and affect your blood sugar. Opt for low-GI lentils, beans, bran cereal, and high-fiber fruits and veggies to reach your lighter, heart-healthier goals.

Don’t be swayed by low-carb diets. You need carbs to supply your body with energy, fiber, B-vitamins, magnesium, and other important nutrients. Completely eliminating carbs from your diet isn’t healthy. Instead, go for low-GI carbs, the kind your body digests slowly, to help keep your blood sugar steady. You’ll stay full longer, have more consistent energy, and feel better overall.

Researchers recently tested this out with four groups of obese men and women. Each group followed a different diet, but calorie intake was the same (women 1,400 calories a day, men 1,900). The diets varied in their percentage of protein, high-GI carbs, and low-GI carbs. After 12 weeks, all groups lost weight, but the people who got the most calories from low-GI carbs also lowered their LDL and total cholesterol levels. The people in the high protein/fewer carbs (mostly high-GI carbs) group experienced an increase in LDL and total cholesterol levels. Ouch!

For more healty eating tips, browse Encouraging Health.

A type of fat that accumulates around the hips and bottom may actually offer some protection against diabetes, U.S. researchers said on Tuesday.

They said subcutaneous fat, or fat that collects under the skin, helped to improve sensitivity to the hormone insulin, which regulates blood sugar.

Mice that got transplants of this type of fat deep into their abdomens lost weight and their fat cells shrank, even though they made no changes in their diet or activity levels.

“It was a surprising result,” said Dr. Ronald Kahn of Harvard Medical School in Boston, whose study appears in the journal Cell Metabolism.

“We actually found it had a beneficial effect, and it was especially true when you put it inside the abdomen,” Kahn said in a telephone interview.

Kahn said he started the study to find out why fat located in different parts of the body seems to have different risks of metabolic disease such as diabetes.

Researchers have known for some time that fat that collects in the abdomen — known as visceral fat — can raise a person’s risk of diabetes and heart disease, while people with pear-shaped bodies, with fat deposits in the buttocks and hips, are less prone to these disorders.

Now it turns out that subcutaneous fat — fat found just under the skin — may be actively protecting people from metabolic disease.

Kahn and colleagues conducted a series of experiments on mice where they transplanted subcutaneous fat from donor mice into the bellies and under the skin of mice.

Mice that got subcutaneous fat transplanted into their bellies started to slim down after several weeks, and they also showed improved blood sugar and insulin levels compared to mice that underwent a sham procedure.

“What we found was that when we put it in either place, there was some improvement in metabolism,” Kahn said.

“I think it’s an important result because not only does it say that not all fat is bad, but I think it points to a special aspect of fat where we need to do more research,” he said.

Kahn’s team is working to find the substances produced in subcutaneous fat that provide the benefit with the hope of developing a drug that might copy this effect. Although fat is known to produce several hormones, Kahn said none of the known hormones appeared to be involved in this process.

“If we can capture those (substances), we might have an opportunity to convert them into drugs or use them as guides to help develop drugs,” he said.

For more health tips, browse Encouraging Health.

Seven years later, patients in small study still enjoy a mysterious remission

An experiment that went wrong may provide a new way to treat multiple sclerosis, a Canadian researcher said on Tuesday.

Patients who got bone marrow stem-cell transplants — similar to those given to leukemia patients — have enjoyed a mysterious remission of their disease.

And Dr. Mark Freedman of the University of Ottawa is not sure why.

“Not a single patient, and it’s almost seven years, has ever had a relapse,” Freedman said.

Multiple sclerosis or MS affects an estimated 1 million people globally. There is no cure.

It can cause mild illness in some people while causing permanent disability in others. Symptoms may include numbness or weakness in one or more limbs, partial or complete loss of vision, and an unsteady gait.

Freedman, who specializes in treating MS, wanted to study how the disease unfolds. He set up an experiment in which doctors destroyed the bone marrow and thus the immune systems of MS patients.

Then stem cells known as hematopoeitic stem cells, blood-forming cells taken from the bone marrow, were transplanted back into the patients.

“We weren’t looking for improvement,” Freedman told a stem cell seminar at the U.S. National Institutes of Health.

“The actual study was to reboot the immune system.”

Once MS is diagnosed, Freedman said, “you’ve already missed the boat. We figured we would reboot the immune system and watch the disease evolve. It failed.”

They had thought that destroying the bone marrow would improve symptoms within a year. After all, MS is believed to be an autoimmune disease, in which immune system cells mistakenly attack the fatty myelin sheath that protects nerve strands.

Patients lose the ability to move as the thin strands that connect one nerve cell to another wither.

Instead, improvements began two years after treatment.

Freedman reported to the seminar about 17 of the patients he has given the transplants to.

“We have yet to get the disease to restart,” he said. Patients are not developing some of the characteristic brain lesions seen in MS. “But we are seeing this repair.”

MS patients often have hard-to-predict changes in their symptoms and disease course, so Freedman says his team must study the patients longer before they can say precisely what is going on.

“We are trying to find out what is happening and what could possibly be the source of repair,” Freedman said.

But he has found some hints that may help doctors who treat MS by using drugs to suppress the immune system.

For more heatlh information, browse Encouraging Health.

If there were an Olympics for antiaging nutrients, vitamin D would have a good shot at the gold medal.

Here’s why: Scientists recently examined how blood levels of vitamin D affect aging on a cellular level. High intake was associated with as much as 5 fewer years of chromosome aging!

New Wonder Vitamin
D seems to be particularly relevant to a cellular yardstick of aging called a telomere. These “end caps” on your chromosomes get shorter and shorter with age, but having high blood levels of vitamin D seems to help ensure longer telomeres. That’s a good thing, because when telomeres get really short and disappear, cells stop dividing and start to die. Translation: You age and become more vulnerable to disease.

Your chromosomes, those little rascals, have small substances on the ends called telomeres — like those plastic tips on the ends of shoelaces. Every time a cell reproduces, the telomere gets a little shorter. Over time, once the protective covering on the tip wears away, your DNA shoelace begins to fray. The cell stops dividing and can no longer replenish your body. Each time a telomere retires, you age a little.

So, get this: The telomeres of people who feel more stressed are almost 50% shorter than people who say they’re less stressed. Since scientists have a rough idea of what the average telomere length is for a specific age, they can estimate how much older the higher stress group is biologically: a whopping 9 to 17 years!

You get the picture. Stress ages you. So cut your tiny telomeres some slack by cutting some for yourself. Practice daily deep breathing and meditation, make stress management techniques part of your everyday life, and when you’re about to blow your lid, do this instead.

Here’s a list of a few more things you can do to keep your telomeres lovely and long:
Don’t smoke.
Keep your blood pressure under control.
Watch your waist.
Walk every day or the 20-Minute Workout
Take two baby aspirin every morning.

More D Delights
For years, D — a vitamin found in food but also synthesized by your skin with a bit of sun exposure — has been a nutritionist’s delight because of its impact on bone health. Now, evidence is growing that the vitamin not only helps build bone and thwart aging but also defends against multiple sclerosis, several cancers (including these), and inflammation in the gums and . . . (whew) . . . lungs. D is definitely moving into bona fide supernutrient territory.

Better Get Yours
Milk remains an excellent source of vitamin D, with 100–125 international units (IU) per cupful. Not into milk? Here are a few other sun-free ways to get your fill of D:
Choose fortified foods. Food manufacturers are catching on: We want more D! Check the labels of everything — from orange juice and bread to yogurt and pudding — to see if they’re fortified.

Eat fish. The richest source of D is salmon (360 IU of vitamin D in 3.5 ounces), but tuna and sardines canned in oil are good sources, too.

Have an egg. D is in the yolk, and although 26 IU doesn’t sound like much, it all adds up.
Take a supplement. Just stay below 2000 IU per day from food and supplements combined.

For more health information, browse Encouraging Health.

Go ahead, celebrate this season’s delicate asparagus spears by digging into a big pile. Why? Your pancreas will thank you.

Seems that getting lots of folate — specifically from food, not so much from supplements — may help protect you from pancreatic cancer. And just half a cup of asparagus delivers 190 micrograms of the stuff, more than 25 percent of what you need.

Your Pancreas, and More
Folate is a member of the B-vitamin group, and it has long been touted as a heart helper. Some early research also links high folate intake to a lower risk of colon, breast, ovarian, and lung cancers. Pancreatic cancer prevention is just the newest member of the why-we-love-folate list. (Do you know what pancreatitis is? Read up on the symptoms.)

Food Is a Factor
Folate from both food and the stuff found in supplements (folic acid) helps your heart. But in a study, when it came to defending against pancreatic cancer, only food sources seemed to have an effect. Folate-rich foods aren’t hard to come by if you go for the green — as in artichokes, brussels sprouts, lima beans, avocados, soybeans, and broccoli. And of course, asparagus — which is in season in many U.S. markets. Trim away the woody ends of succulent stalks, and serve them up in one of these three ways:

Steam them, and then garnish with fresh tomato for a salad alternative.

Asparagus with Fresh Tomato Garnish

This quick raw “tomato sauce� makes a beautiful, elegant topping for asparagus spears. This is a great dish for entertaining because it will be just as delicious warm or room temperature.

Makes 4 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1 pound asparagus, steamed
2 tomatoes, chopped
1 shallot, minced
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
Salt & freshly ground pepper to taste

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes.
2. Meanwhile, combine tomatoes, shallot, oil, balsamic vinegar, salt and pepper in a medium bowl. Serve the asparagus topped with the tomato garnish.

Snip them into 1-inch pieces to make this creamy-yet-creamless Asparagus Soup

Ingredients
1 14-ounce can reduced-sodium chicken broth
1/4 cup water
1 yellow-fleshed potato, such as Yukon Gold (6 ounces), peeled and cut into 1/2-inch cubes
1 medium shallot, thinly sliced
1 clove garlic, thinly sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried savory, or marjoram leaves
1/8 teaspoon salt
12 ounces asparagus, woody ends removed, sliced into 1-inch pieces
1 1/2 ounces thinly sliced prosciutto, chopped
Freshly ground pepper, to taste

Directions
1. Place broth, water, potato, shallot, garlic, thyme, savory (or marjoram) and salt in a large saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the potato is tender, about 8 minutes. Add asparagus, return to a simmer, and cook, covered, until the asparagus is tender, about 5 minutes more.
2. Meanwhile, cook prosciutto in a small skillet over medium heat, stirring, until crisp, about 5 minutes.
3. Pour the soup into a large blender or food processor (see Tip); puree until smooth, scraping down the sides if necessary. Season with pepper. Serve topped with the crisped prosciutto.

Chop and boil them briefly, and then use the chunks to fill an omelet. One of my favorite breakfasts (or any meal) is Asparagus and Eggs!

For more information, browse Encouraging Health.

Which does the best job of protecting your heart: a Mediterranean-style diet or a low-fat plan?

Either approach is good for your health. But the Mediterranean type gives your ticker some extra protection. Here’s how.

Cholesterol Buster
The Mediterranean-type diet brought cardiovascular disease risk down 15% in a recent study, versus 9% for the low-fat plan. Why the difference? The olive oil, nuts, fruits, veggies, whole grains, and fish that characterize a Mediterranean diet are chock-full of fiber, healthy fats, and antioxidants — all things your heart loves.

Speaking of all things your heart loves, here’s A Sweet Health Treat!

Indulge your sweet tooth with a heart-healthy treat.

Dark chocolate may help lower blood pressure and improve insulin sensitivity in healthy people, a recent study concludes. Flavanols are likely the source of dark chocolate’s health powers. They relax blood vessels and stimulate glucose absorption. Remember to eat chocolate in moderation; it’s still high in fat and calories.

In addition to dark chocolate, other food sources of flavanols include green and black teas, Red Delicious apples with the peels, and apricots. Flavanols are polyphenolic compounds with antioxidant properties. In a recent study, participants’ blood pressure and glucose tolerance were assessed after they consumed either 100 grams of dark chocolate (about 3.5 ounces) or 90 grams of white chocolate daily for 15 days. Participants in the dark chocolate group experienced about a 6-point decrease in systolic blood pressure and a significant improvement in insulin sensitivity compared to people in the white chocolate group. Stick to small amounts of dark chocolate, which contain more flavanols than milk chocolate. White chocolate contains no flavanols. Other important elements of blood pressure control are regular exercise and a varied diet that includes fish, nuts, dry beans, fruits, vegetables, and low-fat dairy and limits saturated fat and sodium.

And More . . .
Some other reasons that might persuade you to eat like the people living in Greece, southern Italy, and other Mediterranean Sea spots:
Your heart could be healthier after only 3 months of it.

It could be a boon to your brain as well as your heart.

Throw in a walk and you’ll get healthy even quicker.

So go ahead, take the first step toward the heart-healthiest diet there is. Step 1: Trade in your beef hamburgers for this delicious Mediterranean take on burgers.

These high-fiber veggie burgers get added body and a pleasant mild flavor from millet, a nutrition powerhouse. They get their spectacular punch from Olive Ketchup and feta cheese.

Makes 7 servings

ACTIVE TIME: 1 1/4 hours

TOTAL TIME: 1 3/4 hours

EASE OF PREPARATION: Moderate

4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed (see Ingredient note)
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
Olive Ketchup, optional (recipe follows)
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry breadcrumbs
1/4 teaspoon freshly ground pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula & sliced tomatoes for garnish

1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
3. While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Prepare Olive Ketchup, if using.
5. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
6. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula, tomatoes and Olive Ketchup, if desired.

Read more healthy eating tips at Encouraging Health.