FOOD THAT FIGHTS STRESS....

Dark Chocolate

High in flavonoids, which are lauded for their relaxing properties (chamomile tea is another great source), chocolate also contains phenethylamine, a chemical that enhances your mood. The darker the chocolate, the more healthy substances you're getting in your diet, so look for bars that are 70 percent cacao or higher.

Skim Milk

Turns out that a glass of warm milk really is calming. One study found that women who drank four or more servings of lowfat or skim milk every day were about half as likely to experience stress-related PMS symptoms than those who drank less than one serving a week.

Oatmeal

Carbs help you produce serotonin, a calming hormone that helps fight anxiety's negative effects-which is probably why many of us crave them when we're stressed. Go with the craving and choose healthy sources. Oatmeal is high in fiber, which means that your body will absorb it slowly. In one fell swoop, you'll prolong the serotonin boost, keeping yourself feeling full for longer (and on less) and making sure your blood sugar's in check.

Salmon

Research shows that omega-3 fatty acids-abundant in fish like salmon-can help reverse stress symptoms by boosting serotonin levels, and that an omega-3-rich diet can also help suppress the production of the anxiety hormones cortisol and adrenaline.

Walnuts

They've been shown to help lower blood pressure, which is critical for those whose hearts are already working overtime thanks to high adrenaline levels. In fact, research so strongly backs their health benefits that the U.S. Food and Drug Administration goes so far as to recommend 1 1/2 oz per day.

Sunflower Seeds

A good source of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine.

Spinach

Studies show that magnesium, which you'll find in leafy greens like spinach, improves your body's response to stress.

Blueberries

Their antioxidants counteract the effects of stress hormones like cortisol on your body.

Eat It to Beat It

We all know that tension can wreak havoc on our eating patterns. But the right (healthy!) foods can often help tame mindless munching and cravings and, better yet, actually lower overall anxiety and its symptoms. Eight of our favorites:

STAY YOUNG, TRIM AND HEALTHY...

If you have any interest in staying and being young, healthy and trim for life. Exercise is essential and having proper eating habits is the only solution. Quick diets and pills don't work: this is a lifetime committment.

Step 1.  You will need the following every day: fruit, vegetables, grain, dairy and protein.

Step 2.  In the morning prepare a smoothie with protein, several fruits including blueberries, ground flaxseed, plain yogurt and plain soy milk. You will get your total fruit for the day, plus dairy and protein.

Step 3. For lunch prepare a nice salad with as many veggies as possible and use a dressing of olive oil, balsamic vinegar and honey. You can add a bit of cheese or chicken for the protein. You should have protein at every meal.

Step 4. For dinner, a sensible meal. Will be good to give up red meat, it's not healthy for you. A bit of fish or chicken with a veggie and perhaps a potato will be very satisfying.

Step 5. You can have a snack before bedtime but don't overdo. Watch the sugar. Watch the salt and read labels. Stay away from artificial sweeteners, they are full of chemicals. Also avoid trans fat. This clogs arteries and is a killer. Careful with alcohol. Maybe one or two drinks a week of wine and beer, if you must drink at all. Follow this way of eating and you will not only lose weight but will have lots of energy and certainly look and feel better.

Step 6. Exercise 30 min a day 6 days a week.

HOW TO PREPARE AN AFRICAN SOUP- EDIKAIKONG SOUP

Edikaikong Soup There are different kinds of African soup. Soups are mostly used as sauce for eating fufu, the most popular staple food in West Africa. Our soup recipe in this installment is for Edikaikong, a soup original to the Calabar people of South East Nigeria.

Edikaikong Soup

Ingredients:

Edikaikong Soup (Serves Four) (1) Ugu Leaves (subsitute Spinach) -- 2 Heads (2 standard Packages of Spinach) (2) Waterleaf -- 2 Heads (3) Crayfish -- 1 Cup (4) Dried Fish -- 1 Medium (5) Giant Snails (escargo) -- 4 (6) Beef or Goat Meat -- 1.5lbs (7) Kpomo* -- 1 lb (8) Palm Oil -- 1.5 cups (9) Onions -- 1 Whole Large (10) Pepper -- 6 to 10 fresh hot or to taste (11) Seasoning -- 1 or 2 cubes of beef stock (12) Salt -- about 2 teaspoons (use discretion)

Preparation: If necessary wash the ugu leaves. Pluck the leaves from the stem. Discard the stems. Collate and chop the leaves into thin (1/4 inch) slices. Set aside. Do same with waterleaves. Blend crayfish into coase powder using electric grinder. If african giant snails are available prepare them by cleaning the meat by rubbing with lemon or soaking and massaging in vineger until all slime is gone and meat is gritty to the touch. Canned escargo is a poor substitute for african giant snails. another substitute for snail may be scallops or any other sea mullusk. However, if any of these are not available, this part of the recipe may be omitted altogether. Break up the dried fish in a bowl pour in boiling water, add about 2 spoon heaps of salt. Wash the fish in the hot salt water to remove sand and other dirt. Remove fish from salt water and set aside. Grind peppers to a paste. Set aside. *Traditionally, kpomo or hide of beef, is also added when preparing Edikaikong soup. The Cooking: In a medium sized covered pot, bring all meats (beef, kpomo) but not snails to steam without adding water. Add beef stock seasoning, 1/4 cup of water and salt, and cook till meat is tender (5 to 15 minutes). Add waterleaves to meat and beef stock. Stir. Add the crayfish, stir and let boil until most liquid in the pot evapourates. Add the snails at this stage so that it will cook just right. Over-cooked snails are leathery, cooked just right, the snails are crunchy and easy to chew. Add pepper and salt. Stir. Add the ugu or spinach, stir and allow to boil over (about one minute). Add the palm oil, stir and let boil for five more minutes. Turn off heat and serve. Should be able to feed four adults. African soups are mostly used to eat fufu.

THE BENEFIT OF DIETARY FIBER

Studies have shown that naturally occurring fiber, which nutrition experts call dietary fiber, can help reduce blood cholesterol levels, prevent constipation and reduce the risk of hemorrhoids and diverticulosis, which causes pouches to form in the large intestine.

This type of fiber comes from the parts of plants that are resistant to human digestive enzymes and may help people feel full, thereby aiding in weight loss. Some studies have also linked a high dietary fiber intake to a reduced risk of colon cancer.

Dietary fiber comes in two forms -- one form dissolves in water, the other doesn't -- and both are found in fruits, vegetables, legumes, nuts and grains. But these are foods that Americans just don't eat enough of anymore, says Mian Riaz, director of the Food Protein Research and Development Center at Texas A&M University in College Station.

Women younger than 50 need about 25 grams of fiber per day, and men younger than 50 need 38 grams (the daily values are a few grams lower for adults older than 50). But on average, American women get about 13 grams and men 17 grams, according to a 2005 report by the Food and Nutrition Board of the Institute of Medicine
Food manufacturers have striven to help consumers fill that gap, identifying and developing a variety of fiber sources to add to everyday foods.