Jerry the Blogger

Orange juice has gotten a bad rap -- but new medical research may redeem this beloved breakfast beverage.

Growing up, I always drank OJ with my breakfast. Mom and Dad said it was good for me, and I just liked the refreshing taste. But in recent years, I've heard lots of criticism about my favorite juice: that it contains too much sugar, that the nutritional benefits are outweighed by the number of calories, that I'd be better off eating an orange than drinking it. So I don't drink it as regularly as I used to, but I've missed it.

Then I heard about this new research (announced at this week's American Heart Association Basic Cardiovascular Sciences conference in Las Vegas) that found an antioxidant in orange juice that helps lower your risk of heart disease. It's called hesperidin, and this antioxidant improves blood vessel function, scientists found after having a test group drink a morning OJ every day for a month. An antioxidant in orange juice called hesperidin improves blood vessel function and helps lower a person¿s risk of heart disease, researchers report. Sweet!

Does this mean I can add a glass of OJ back to my daily morning routine, guilt-free? I already have a helping of Egg Beaters to kick-start my day and be good to my heart. Now I can wash them down with OJ. I love it when a healthy daily habit just happens to be something I enjoy anyway, don't you?

I don't have high blood pressure (or hypertension, as doctors call it), but my wife does. She controls it with medication, but we also try to follow the guidelines of the DASH diet (Dietary Approaches to Stop Hypertension) to help.

DASH is fairly simple and straightforward, nothing crazy or extreme. Just lots of vegetables and fruits (high fiber), low-fat dairy, whole grains, nuts and beans. DASH also recommends steering clear of salty and sweet foods, as well as red meat.

We're only in our 30s now, but both of us would like to stay mentally alert into our old age. Fortunately, the diet to control blood pressure may also help our minds stay sharp, according to the results of a new study presented at an international Alzheimer's Disease conference. Turns out, the more a person sticks to DASH-style eating, the slower their mental decline.

Interested in staying mentally keen for years to come -- or simply in maintaining healthy blood pressure? Here are some DASH daily guidelines from the National Heart, Lung, and Blood Institute:

Grains (6-8 servings)

• 1 slice bread
• 1 oz dry cereal
• 1/2 cup cooked rice, pasta, or cereal

Vegetables (4-5 servings)

• 1 cup raw leafy vegetable
• 1/2 cup cut-up raw or cooked vegetable
• 1/2 cup vegetable juice

Fruits (4-5 servings)

• 1 medium fruit
• 1/4 cup dried fruit
• 1/2 cup fresh, frozen, or canned fruit
• 1/2 cup fruit juice

Fat-free or low-fat milk and milk products (2-3 servings)

• 1 cup milk or yogurt
• 1 1/2 oz cheese

Lean meats, poultry, and fish (6 or less servings)

• 1 oz cooked meats, poultry, or fish
• 1 egg

Nuts, seeds, and legumes (4-5 servings per week)

• 1/3 cup or 11/2 oz nuts
• 2 Tbsp peanut butter
• 2 Tbsp or 1/2 oz seeds
• 1/2 cup cooked legumes (dry beans and peas)

Fats and oils (2-3 servings)

• 1 tsp soft margarine
• 1 tsp vegetable oil
• 1 Tbsp mayonnaise
• 2 Tbsp salad dressing

Sweets and added sugars (5 or less servings per week)

• 1 Tbsp sugar
• 1 Tbsp jelly or jam
• 1/2 cup sorbet, gelatin
• 1 cup lemonade

Anyone who's had a child knows the meaning of the word "hectic."

I'm thrilled to say my wife and I just had our second baby a few days ago -- and that means double hectic. Once we arrived home from the hospital, we not only had a newborn child to care for (no easy feat), but also a very busy, active toddler who wanted just as much attention for herself.

When you're struggling with weight gain and trying to eat more nutritiously, such major life changes can really throw you for a loop. There's just so precious little time to shop for groceries, plan and prepare healthy meals, and still be able to get a few hours of sleep.

While I admit we have relied on a few fast-food meals to get us through the past few days, we are also trying to find ways to eat as nutritiously as possible, given the circumstances. For instance, we got a pre-cut fruit tray from the grocery store -- one simple way to work in extra servings of fruit between midnight feedings. Healthy Choice meals have also helped us out. Sometimes all we have time for is a Fresh Mixer for lunch or a Naturals meal for dinner. At least they're good for us -- and they taste good, too.

I also searched for some recipes on Start Making Choices that involved only 10 minutes or less of hands-on time. A few that look promising are Breakfast Burritos with Tomato-Basil Topping, Chicken Rotini Toss and Hearty Beef and Bean Chili. The recipes may take longer than 10 minutes to cook (like the chili, which takes 8 hours in a slow cooker, but only 5 minutes of hands-on time). But as long as neither my wife or I need to stand over the stove stirring or the cutting board chopping, these quick and easy recipes beat yet another pizza delivered to our door.