Ginger

inger is hot-not just spicy hot, but trendy hot, too. Its popularity is for a good reason, since this little rhizome (underground stem) seems to have big medicinal benefits.

The beneficial phytonutrients in ginger are gingerols and shogaols. These are new words, even to me, and it seems that these phytonutrients are unique to ginger and are responsible for ginger's hot/pungent flavor. They also work directly on the digestive tract to aid in digestion and calm motion sickness, nausea, vomiting, diarrhea, and flatulence. Gingerols and shogaols also seem to be responsible for the anti-inflammatory activity of ginger. In Chinese medicine, ginger is often used to help treat inflammatory diseases like rheumatoid arthritis. The anti-inflammatory properties can also be useful for controlling migraines, chronic pain, muscle aches, and arthritis. In the cardiovascular system, ginger can act like aspirin to reduce the stickiness of the blood and prevent the production of the hormones that mediate inflammation. Finally, these powerful phytonutrients help some people control allergy and cold symptoms when sipped as a tea. A word of caution, however: people with gallstones and those with blood-clotting disorders or on blood thinners should not self-medicate with ginger.

One tablespoon of fresh ginger weighs about 5 grams and has about 20 calories and 1 gram of fiber.

Ginger comes in many forms, ranging from fresh ginger root, dried powdered ginger, crystallized ginger, pickled ginger (which you eat with your sushi), ginger juice, ginger beer (my favorite), and powdered ginger extracts in dietary supplements. It can also be used in a variety of ways. As a seasoning, it can be peeled and minced, like garlic, and added to foods. In powdered form, it can be used in baking and cooking. Crystallized ginger is often eaten plain or used in desserts. Many people like to fight off colds with ginger tea by steeping a 1-inch piece of freshly grated gingerroot in 2 cups boiling water for 10-15 minutes. I even know someone who puts ginger slices in her coffee pot when she brews coffee! For tummy troubles, try Reed's extra ginger beer or combine 1 teaspoon ginger juice (made with a garlic press), 1 teaspoon lime juice, and 1 teaspoon honey.

Fresh and crystallized ginger are available in Gelson's produce department. When selecting fresh ginger, look for short knobs and choose the firmest, heaviest specimen. When you bring it home, wrap it in a paper towel and store it in a perforated plastic bag in the crisper where it should last for over a week. Break off a knob and rinse before using. Use a sharp paring knife to remove the thin brown skin and any little bumps from the outside. Slice into 1/8-inch thick coins and mince. Powdered dried ginger, found in our baking section, is perfect in gingerbread and other baked sweets, but does not substitute well for fresh ginger since it is much hotter and tastes slightly different. This month, try my recipes for Spicy Chicken Noodle Soup, Tropical Grilled Shrimp and Scallops, and Gingery Poached Pears.

Forget Fast Food

hink your fast food habit is no big deal? Think again. Recent findings from the CARDIA study have found that eating fast food two or more times a week may not only cause weight gain but also lead to the development of insulin resistance, a condition that often progresses into diabetes and heart disease.

Over 15 years, the subjects who ate fast food frequently gained an average of about 10 pounds more than people who ate fast food less than once a week. The frequent eaters were also twice as likely to develop insulin resistance compared to the infrequent eaters. The researchers conclude that eating fast food regularly increases the risk of obesity and type-2 diabetes.

If you're watching your weight or are concerned about preventing heart disease and diabetes, then fast food really isn't an option. Though they sometimes offer "healthier" choices, it might be best to pretend that these joints don't even exist. Fruit is the perfect fast food and you can use it to tide you over until you can sit down to a healthful meal. If you're short on time, stop by our service deli and pick up some Recipes from Jessica's Kitchen dishes-they're delicious and healthy fast foods that you can live with.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.