Issue Date: December 19, 2004
The healthiest diet ever
What's the best diet? No question, according to dozens of recent studies: The Mediterranean diet wins, hands down. It seems there's nothing that eating the Mediterranean way cannot do to improve your health.
For more great USA WEEKEND recipes, visit our new partner, allrecipes.com.
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New reports show that the Med diet -- high in fruits and vegetables, whole grains, fish, nuts and olive oil; moderate in red wine; and low in meat and refined grains -- can help:
Prevent various cancers. One expert says shifting to a Mediterranean diet could cut colon cancers 25%, breast cancers 15%, and prostate, pancreatic and uterine cancers 10% in the United States and other highly developed Western countries.
Promote healthy arteries. It improves cholesterol and arterial functioning, and reduces inflammation and homocysteine, all players in cardiovascular disease.
Prevent age-related memory loss and dementia. This includes Alzheimer's disease.
Cut the risk of high blood pressure.
Promote longevity. In one 10-year study of those over age 70, eating a Mediterranean diet cut the odds of death from all causes by 23%.
Why is the Med diet so good for you? Top reasons: high antioxidants and fiber in plant foods; good fat in olive oil and fish; and less bad fat, less iron and fewer carcinogens (from eating fewer animal foods).
Contact Jean Carper, whose new cookbook is EatSmart, at JeanCarper.com.
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Mediterranean Medley Salad
4 cups roughly chopped raw vegetables (I like a combination of carrots, red onions, cucumbers, tomatoes, green or red bell peppers, and zucchini)
It prolongs life and tastes great. What more do you want?
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2 ounces feta cheese, crumbled
1/4 cup sliced Kalamata olives
1/2 cup torn basil leaves (or 1 tsp. ground cumin)
2 Tbs. extra-virgin olive oil
1 Tb. balsamic vinegar
Salt and freshly ground pepper, to taste
Toss all ingredients together. Serves 4.
Per serving: 161 calories, 4g protein, 13g fat (3g saturated), 10g carbohydrates, 3g fiber, 324mg sodium.
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Checking out charities
I get so many mailings from national charities, and I wonder how much of the money people give goes to good works or research and how much to administration. Is there a way to find out how a charity spends its money?
Diane Knockel, Dubuque, Iowa
Yes, there is, Diane, and in this holiday season, givers like you are in good company. According to the Giving USA Foundation, 69% of households donate an average of $1,328 a year to charities, many at year's end. No matter the size of your donation, you'll want to make sure the money is used as you intended.
The checklist below can help:
How to check out a charity
$ Request written information about the charity or go on its Web site.
$ Get a detailed report on a national charity from the Better Business Bureau's BBB Wise Giving Alliance (give.org). For charities in your area, contact your local BBB for info.
$ Check out its financial info online at guidestar.org. If it's not listed, ask for a copy of its annual report, its audited financial statements or the IRS Form 990 required of charities that receive more than $25,000 a year in donations.
$ Call the charity and ask how your donation will be distributed.
$ Don't send cash. You want to make sure your contribution arrives.
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What if you get bumped?
Airlines are flying close to capacity, which means you have a good chance of getting bumped. Between January and September, the 17 major U.S. carriers bumped nearly 550,000 passengers voluntarily and more than 30,000 involuntarily.
If you're involuntarily bumped and the airline gets you to your destination just an hour late, you won't be compensated. Between one and two hours late, you get up to $200. More than two hours, up to $400.
If you volunteer, United, Northwest and US Airways offer free domestic round-trip tickets. But they come with restrictions. American, Delta, Continental and Southwest issue vouchers, typically $200 to $400. The amount depends on the flight, the destination, how many seats are oversold and how full the next flight looks. Then factor in the gate agents, who are given some room to negotiate.
If you have a choice, volunteer for a dollar voucher. It's far more flexible.
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Awaiting a weight pill
At the American Heart Association's November meeting, promising data from clinical trials were presented on a new drug, rimonabant (brand name: Acomplia). A two-year study showed that about one-third of more than 3,000 patients who took 20 milligrams of rimonabant daily for two years lost more than 10% of their starting body weight, and almost two-thirds lost at least 5%. Patients also improved their "good" HDL cholesterol levels, lowered their triglycerides and improved the way their bodies used sugar. The side effects were few and tended not to last. But don't throw out your tennis shoes: Every successful weight-loss plan requires a sensible diet and exercise.
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