CDC Advisory Committee recommends single dose of PPSV23 (23–valent pneumococcal polysaccharide vaccine) for all senior citizensOct. 1, 2009 - Senior citizens may have relaxed about the H1N1 flu shot, convinced it seems more likely to attack younger people, but they do have vaccinations they should worry about. They should not only be getting their vaccination for the seasonal flu but need to get their pneumonia vaccination, too, according to an alert from the Centers for Disease Control and Prevention. Many people who have died from H1H1 this year were also infected with pneumonia bacteria, warns the CDC.
These co-infections with a common bacteria (Streptococcus pneumoniae, or pneumococcus) likely contributed to their death, according to a report published in the CDC Morbidity and Mortality Weekly Report. Pneumonia is an inflammation of one or both lungs, usually caused by infection from a bacterium or virus.CDC is reminding people of the importance of being vaccinated against this common bacterium and advising them to talk with their doctor.CDC’s Advisory Committee on Immunization Practices (ACIP) recommends a single dose of PPSV23 (the 23–valent pneumococcal polysaccharide vaccine) for all people 65 years and older and for persons 2 to 64 years of age with certain high-risk conditions. People in these groups are at increased risk of pneumococcal disease as well as serious complications from influenza. A single revaccination at least five years after initial vaccination is recommended for people 65 years and older who were first vaccinated before age 65 years as well as for people at highest risk, such as those who have no spleen, and those who have HIV infection, AIDS or malignancy. All people who have existing indications for PPSV23 should continue to be vaccinated according to current ACIP recommendations during the outbreak of novel influenza A(H1N1). Emphasis should be placed on vaccinating people aged less than 65 years who have established high-risk conditions because PPSV23 coverage among this group is low and because people in this group appear to be overrepresented among severe cases of novel influenza A (H1N1) infection, based on currently available data. >> Recommended adult immunization schedule - United States, 2009 >> PPSV23 guidance for H1N1 “Our influenza season is off to a fast start and unfortunately there will be more cases of bacterial infections in people suffering from influenza,” said CDC Epidemiologist Dr. Matthew Moore. “It′s really important for people, especially those at high risk for the serious complications from influenza, to check with their provider when they get their influenza vaccine about being vaccinated against pneumococcus.” The CDC report included an analysis of specimens taken from 77 fatal cases of 2009 H1N1. Bacterial co-infections, including some caused by Streptococcus pneumonia, were noted in about a third of those cases. The CDC does not have senior citizens on a high priority for the H!N! vaccination, due to an apparent immunity found in seniors. For more detail see story linked in sidebar above on left.
Sunday, October 4, 2009
Thursday, October 1, 2009
Make A Difference Day
USA WEEKEND Magazine's Make A Difference Day is a celebration of neighbors helping neighbors. Now in its 19th year, USA WEEKEND, HandsOn Network and Newman's Own, in concert with AARP and other groups, expect to rally millions of volunteers on Saturday, October 24, 2009. If you don't currently volunteer, Make A Difference Day offers a great way to start.
Everyone - young and old, individuals and groups - can carry out a volunteer project. Ideas for volunteering can be found at AARP’s Create The Good or the Make A Difference Day Idea Generator.
And this year, AARP Create The Good will provide two $5,000 charitable awards for volunteer projects that help older people stay in their homes. Ten Make A Difference Day efforts will also receive Newman's Own charitable awards of $10,000 for a range of volunteer efforts. The awards go to individuals or organizations, but the money itself will go to a charity suggested by the award winner - another way to help spread good work.
You can enter to win an award by submitting your entry describing your project on www.makeadifferenceday.com by November 16th, 2009.
Help an older person, organize your block to clean a local park, donate toys to a shelter, or help in another way. Be sure to read USA WEEKEND over the next few weeks for the latest information on Make A Difference Day and AARP's award.
Thursday, September 24, 2009
Chair Exercises for Seniors
The Importance of Exercise
Senior exercise is an important part of the health and wellness of seniors. It helps increase your metabolism, energy levels and alertness. Research shows that those suffering from chronic illnesses benefit from exercise, even if it is while sitting in a chair.
What are Chair Exercises for Seniors
Chair exercises can increase your strength, balance and vitality all while sitting down. They create movement, stretching, and help increase your heart rate. Each exercise involves a series of slow movements.
This form of exercising, also known as chair aerobics, is perfect for a senior who has trouble standing on his own or has difficulty balancing. Doctors recommend you exercise at least 30 minutes a day.
Benefits of Chair Exercises
There are numerous benefits of practicing chair exercises for seniors, including:
- Improved vitality and range of motion
- Pain relief
- Cognitive improvement
- Increased circulation
- Increased muscle strength
- Lead to healthy aging
Another benefit to exercise classes is the social interaction, which helps participants remain independent longer.
Seated Chair Exercises - Search multiple engines for seated chair exercises www.webcrawler.com
New Power Mobility Chairs - We Make It Easy To Get Your New Mobility Chair At No Or Low Cost! www.Hoveround.com/
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What to Wear
There is no need to dress up or buy special clothing when getting ready to pull up a chair. Loose fitting clothing and comfortable shoes are all you need. If you plan to also exercise standing up, make sure your shoes have a good arch support, and a cushioned elevated heel to absorb shock.
Types of Chair Excercises for Seniors
Your chair exercise classes will provide a variety of stretching and toning. Begin slow. If you feel tired, stop and take a break. You will build stamina and strength the more you do it.
Stretching
Many of your excercises will involve stretching your arms, fingers, legs and torso. They are as simple as lifting your arms about your head, pushing your legs out, and raising your arms and leaning backwards. Stretching is an important step to take before beginning any exercise.
Exercise Examples
You need to exercise your arms and legs to tone your muscles and keep them strong. Some easy chair excercises for seniors include:
- Boxing or punching (without fully extending or snapping the elbow)
- Arm circles
- Foot bounces (put your feet flat on the floor and lift your heal in time to the music, do one foot at a time, both or alternate)
- Leg kicks (extend your leg and kick out)
- Leg crosses (scoot down on your chair so you can fully extend your legs, Cross them, and uncross them in the air)
You want to work your lower body as much as possible. Many chair excercises for seniors involve popular warm-ups sitting down.
- Seated Jumping Jacks involves sitting up tall and placing your feet spread apart on the ground with all your weight. Then lift them up, cross them in the air, and place them on the floor crossed. Lift again, uncross and put down. Repeat this exercise 20 times.
- Work your full body by pushing out your legs and arms at the same time and straigtening them.
Another variation of chair excercises involves standing up and using the chair for balance or as a tool. Leg squats or knee bands are a great example of standing up and using the chair for balance.
Chair Yoga
Chair excercises as a form of fitness is growing in popularity and branching out. Chair Yoga replaces a yoga mat with a chair. The workout involves modified yoga excercises and sometimes uses two chairs for stretching. The chair is used both as a tool and as a safety measure.
Friday, September 18, 2009
Reduce Your Diabetes Risk
By Sheryl Kraft, November & December 2008
Millions of Americans have dangerously high blood sugar—and most don’t know it. Here are steps you can take to stay healthy
For years Steve Segerman’s doctor had warned him to lose weight. But the New Jersey insurance sales representative had other priorities. Faced with mounting career pressures, Segerman, a self-confessed emotional eater, turned to fattening comfort foods such as chips and cookies.
Then, at 53, Segerman was diagnosed with elevated blood sugar, the mark of a little-known but surprisingly common condition called prediabetes. Still, he let the weight stay on. “I didn’t see any obvious health issues related to my weight gain, even though they were right in front of me,” he says.
But six months later, blurry vision and fatigue sent Segerman back to the doctor’s office, where another blood test revealed his condition had progressed to full-blown type 2 diabetes. That’s not unusual: people with prediabetes are as much as 15 times more likely to develop type 2 diabetes than are people who have normal glucose levels. And that means they’re 15 times more likely to suffer the heart and kidney disease, eye problems, and other complications that diabetes can cause.
If Segerman had taken steps earlier to lose weight and exercise, he might have avoided getting diabetes. But it still wasn’t too late to turn things around. He changed his diet, shedding more than 20 pounds, and began exercising regularly. At least three days each week, he walked, either on a treadmill or on local roads. His symptoms abated, his blood sugar levels moved closer to normal, and his diabetes was brought under control. Says Segerman, “It’s amazing that doing so little can do so much.”
About 57 million Americans have prediabetes—and most don’t know they have it. While everybody’s blood sugar goes up after eating, those with prediabetes have blood sugar levels that go up considerably higher than normal and often remain so long after eating. That’s a concern, because the physical damage of elevated blood sugar begins well before the condition reaches the level at which diabetes is diagnosed. This is why doctors are focusing more and more on discovering high blood sugar early—and on controlling blood sugar to keep it in the normal range. “The earlier you treat it, the lower the rate of complications,” says Om P. Ganda, M.D., associate professor of medicine at Harvard Medical School and senior physician at Boston’s Joslin Diabetes Center.
Educate Yourself
If you are new to a diagnosis of prediabetes or diabetes, these books can help you understand your condition and stay as healthy as possible.
Beating Diabetes by David M. Nathan, M.D., and Linda Delehanty (McGraw-Hill, 2006). The authors helped design the Diabetes Prevention Program study, which proved that diet and exercise can stave off diabetes in people who have impaired glucose tolerance. This guide offers what you need to do to prevent or manage the disease.
Diabetes for Dummies, third edition, by Alan L. Rubin, M.D. (For Dummies, 2008). Like all the “Dummies” books, this one is written for the person who knows next to nothing. It clearly lays out the basics for dealing with diabetes, including information on preventing it if you have prediabetes.
Living With Diabetes by Rosemarie Perrin and Seth Braunstein, M.D., editor (AARP Books/Sterling, 2007). An AARP Guide to enjoying your life while taking the best possible care of yourself, it has solid information about management, monitoring, and medications.
—Holly Zimmerman
So are you at risk for prediabetes? If you’re an average American over 45, you probably are, especially if you answer yes to any of the following questions:
Are you overweight? The more fatty tissue you have, the more resistant your cells become to insulin, a hormone that helps your body metabolize sugar and get it out of your bloodstream. And body shape is a significant factor: you’re at higher risk if you’re apple-shaped—storing fat around the middle—rather than pear-shaped.
Are you inactive? It’s not just that people who are sedentary are likely to be overweight. Exercise actually helps your body use insulin and process glucose. In fact, a lack of exercise impedes this process.
Are you genetically predisposed? If you have a parent or a sibling who has type 2 diabetes, this increases your risk for developing prediabetes. In addition, the condition is more common among certain ethnic groups: African Americans, Latinos, American Indians, and Asian Americans.
Are you numerically predisposed? Your risk of prediabetes rises if you have high blood pressure, low “good” HDL (high-density lipoprotein) cholesterol (35 milligrams per deciliter or less), or high triglycerides—fats—in the blood (250 mg/dL or more).
If you’re at risk, it’s important to be screened before you experience symptoms of prediabetes. If you’ve already developed symptoms—such as excessive thirst, frequent urination, and slow healing of sores—it’s even more important to be tested. “If we just wait for people to come in with symptoms, the body’s machinery is so messed up that it’s hard to do a good job with treating the illness,” explains John Buse, M.D., Ph.D., president, medicine and science, of the American Diabetes Association and professor at the University of North Carolina School of Medicine.
The standard screening test—a fasting plasma glucose test—measures blood sugar first thing in the morning, before breakfast. A more sensitive test, the oral glucose tolerance test, measures blood sugar both after fasting and two hours after consuming a glucose-rich drink. The manufacturer of a third—and simpler—test for diabetes and prediabetes is expected to seek FDA approval within the next six months: the VeraLight Scout system would use ultraviolet light to detect markers of diabetes and prediabetes in a patient’s skin, with no need for fasting or having blood drawn.
If you’ve had a screening test and your blood sugar was normal, guidelines suggest that you should have it checked again in three years. If your blood sugar was elevated, your doctor will probably recommend lifestyle changes. A typical recommendation would be to reduce your weight by 5 to 7 percent and to add physical activity: 150 minutes of moderate aerobic activity, such as walking, biking, or swimming, plus two or three weight-training workouts per week. What’s more, your physician might prescribe an oral diabetes drug to help your body process glucose more efficiently.
Want proof that being proactive will pay off? The Diabetes Prevention Program, a large study carried out by the National Institutes of Health, showed that lifestyle changes and medication can dramatically reduce the progression of prediabetes to type 2 diabetes. And, interestingly, lifestyle changes worked even better at preventing the disease than medication did; people 60 and older who made lifestyle changes reduced their risk by 71 percent.
So if you are at risk of prediabetes or if you already have it, heed the lessons of Steve Segerman’s case. No matter how busy you are, it’s worth making the time to take care of your health. This is one instance where—with discipline and with luck—you really can turn back the clock.
Sheryl Kraft is a health and fitness writer based in Wilton, Connecticut.
Millions of Americans have dangerously high blood sugar—and most don’t know it. Here are steps you can take to stay healthy
For years Steve Segerman’s doctor had warned him to lose weight. But the New Jersey insurance sales representative had other priorities. Faced with mounting career pressures, Segerman, a self-confessed emotional eater, turned to fattening comfort foods such as chips and cookies.
Then, at 53, Segerman was diagnosed with elevated blood sugar, the mark of a little-known but surprisingly common condition called prediabetes. Still, he let the weight stay on. “I didn’t see any obvious health issues related to my weight gain, even though they were right in front of me,” he says.
But six months later, blurry vision and fatigue sent Segerman back to the doctor’s office, where another blood test revealed his condition had progressed to full-blown type 2 diabetes. That’s not unusual: people with prediabetes are as much as 15 times more likely to develop type 2 diabetes than are people who have normal glucose levels. And that means they’re 15 times more likely to suffer the heart and kidney disease, eye problems, and other complications that diabetes can cause.
If Segerman had taken steps earlier to lose weight and exercise, he might have avoided getting diabetes. But it still wasn’t too late to turn things around. He changed his diet, shedding more than 20 pounds, and began exercising regularly. At least three days each week, he walked, either on a treadmill or on local roads. His symptoms abated, his blood sugar levels moved closer to normal, and his diabetes was brought under control. Says Segerman, “It’s amazing that doing so little can do so much.”
About 57 million Americans have prediabetes—and most don’t know they have it. While everybody’s blood sugar goes up after eating, those with prediabetes have blood sugar levels that go up considerably higher than normal and often remain so long after eating. That’s a concern, because the physical damage of elevated blood sugar begins well before the condition reaches the level at which diabetes is diagnosed. This is why doctors are focusing more and more on discovering high blood sugar early—and on controlling blood sugar to keep it in the normal range. “The earlier you treat it, the lower the rate of complications,” says Om P. Ganda, M.D., associate professor of medicine at Harvard Medical School and senior physician at Boston’s Joslin Diabetes Center.
Educate Yourself
If you are new to a diagnosis of prediabetes or diabetes, these books can help you understand your condition and stay as healthy as possible.
Beating Diabetes by David M. Nathan, M.D., and Linda Delehanty (McGraw-Hill, 2006). The authors helped design the Diabetes Prevention Program study, which proved that diet and exercise can stave off diabetes in people who have impaired glucose tolerance. This guide offers what you need to do to prevent or manage the disease.
Diabetes for Dummies, third edition, by Alan L. Rubin, M.D. (For Dummies, 2008). Like all the “Dummies” books, this one is written for the person who knows next to nothing. It clearly lays out the basics for dealing with diabetes, including information on preventing it if you have prediabetes.
Living With Diabetes by Rosemarie Perrin and Seth Braunstein, M.D., editor (AARP Books/Sterling, 2007). An AARP Guide to enjoying your life while taking the best possible care of yourself, it has solid information about management, monitoring, and medications.
—Holly Zimmerman
So are you at risk for prediabetes? If you’re an average American over 45, you probably are, especially if you answer yes to any of the following questions:
Are you overweight? The more fatty tissue you have, the more resistant your cells become to insulin, a hormone that helps your body metabolize sugar and get it out of your bloodstream. And body shape is a significant factor: you’re at higher risk if you’re apple-shaped—storing fat around the middle—rather than pear-shaped.
Are you inactive? It’s not just that people who are sedentary are likely to be overweight. Exercise actually helps your body use insulin and process glucose. In fact, a lack of exercise impedes this process.
Are you genetically predisposed? If you have a parent or a sibling who has type 2 diabetes, this increases your risk for developing prediabetes. In addition, the condition is more common among certain ethnic groups: African Americans, Latinos, American Indians, and Asian Americans.
Are you numerically predisposed? Your risk of prediabetes rises if you have high blood pressure, low “good” HDL (high-density lipoprotein) cholesterol (35 milligrams per deciliter or less), or high triglycerides—fats—in the blood (250 mg/dL or more).
If you’re at risk, it’s important to be screened before you experience symptoms of prediabetes. If you’ve already developed symptoms—such as excessive thirst, frequent urination, and slow healing of sores—it’s even more important to be tested. “If we just wait for people to come in with symptoms, the body’s machinery is so messed up that it’s hard to do a good job with treating the illness,” explains John Buse, M.D., Ph.D., president, medicine and science, of the American Diabetes Association and professor at the University of North Carolina School of Medicine.
The standard screening test—a fasting plasma glucose test—measures blood sugar first thing in the morning, before breakfast. A more sensitive test, the oral glucose tolerance test, measures blood sugar both after fasting and two hours after consuming a glucose-rich drink. The manufacturer of a third—and simpler—test for diabetes and prediabetes is expected to seek FDA approval within the next six months: the VeraLight Scout system would use ultraviolet light to detect markers of diabetes and prediabetes in a patient’s skin, with no need for fasting or having blood drawn.
If you’ve had a screening test and your blood sugar was normal, guidelines suggest that you should have it checked again in three years. If your blood sugar was elevated, your doctor will probably recommend lifestyle changes. A typical recommendation would be to reduce your weight by 5 to 7 percent and to add physical activity: 150 minutes of moderate aerobic activity, such as walking, biking, or swimming, plus two or three weight-training workouts per week. What’s more, your physician might prescribe an oral diabetes drug to help your body process glucose more efficiently.
Want proof that being proactive will pay off? The Diabetes Prevention Program, a large study carried out by the National Institutes of Health, showed that lifestyle changes and medication can dramatically reduce the progression of prediabetes to type 2 diabetes. And, interestingly, lifestyle changes worked even better at preventing the disease than medication did; people 60 and older who made lifestyle changes reduced their risk by 71 percent.
So if you are at risk of prediabetes or if you already have it, heed the lessons of Steve Segerman’s case. No matter how busy you are, it’s worth making the time to take care of your health. This is one instance where—with discipline and with luck—you really can turn back the clock.
Sheryl Kraft is a health and fitness writer based in Wilton, Connecticut.
Tuesday, September 15, 2009
My Personal Medication Record
By: AARP Outreach & Service | Source: AARP.org
Get a Copy
How to get your copy of "Prescription Drug Label Made Easy":
• Download a PDF
• Call 1-888-OUR- AARP (1-888-687-2277) to request a copy. Request stock number D18547.
The best way to track your medications and help your doctor and pharmacist have the most updated information is to create a Personal Medication Record. This form, available in both English and Spanish, allows you to list all the medicines you take, including over-the-counter drugs and herbal supplements, the doses, and how you take them.
While your doctor may have a list of his own, you may be seeing more than one doctor. So, it is very important for you to reduce medication risks and bring your updated personal record to all of your appointments and even provide a copy to the pharmacies you use.
Follow these tips:
Make copies of your personal medication record
• Give one to your doctor, one to your pharmacist, and one to a loved one.
• Carry one with you and keep a copy at home.
Keep your personal medication record updated
• Make a note if you are taking new medications or stopping medications.
• Record any drug allergies, side effects, or sensitivities you have
How to get a personal medication record:
• Download a MS Word document to complete electronically.
• Download and print a PDF in English to complete by hand.
• Download and print a PDF in Spanish to complete by hand.
• Order a printed copy.
• Call 1-888-OUR-AARP (1-888-687-2277) to request a copy:
• Personal Medication Record (English): Request stock number D18358
• Personal Medication Record (Spanish): Request stock number D18396
How to fill out record
Prescription drug labels are confusing to read. Our guide, "Prescription Drug Label Made Easy," explains the information and can help you fill out a personal medication record. In addition, AARP's article, Over-the-Counter Drug Fact Labels, explains how to read over-the-counter drug labels. When completing the Personal Medication Record, it's important to list any over-the-counter medication you are currently taking on this form.
Thursday, September 10, 2009
Health Discovery: New Drops May One Day Reverse Glaucoma
By: Susan Q. Stranahan | Source: AARP Bulletin Today | September 8, 2009
STUDY FINDINGS
• A new type of eye drop appears to halt some sight loss in patients with glaucoma.
• Because the treatment is still experimental, it will take at least six years before it might be available.
Italian researchers have developed an eye drop that may one day be able to restore the vision of people who have lost part of their vision to glaucoma.
In people with glaucoma, the second leading cause of blindness worldwide, increased pressure in the eye damages the optic nerve. About 4 million Americans have glaucoma—but half don’t know it because there are often no symptoms until vision begins to dim. By the time glaucoma is diagnosed, optic nerve pressure can be controlled, but the damage to eyesight can’t be reversed.
In the study, researchers in Rome gave laboratory rats with glaucoma eye drops containing a molecule with proteins that signal cells to survive, differentiate or grow. When the rats’ eyesight improved, the researchers gave the drops to three patients with advanced glaucoma, each of whom had significant vision loss. Two patients showed improved vision, and the third had his vision stabilized, according to a study published in August in the Proceedings of the National Academy of Sciences.
The new drops hold out the possibility of restoring vision, says Alessandro Lambiase, M.D., assistant professor of ophthalmology at the University of Rome Campus Bio-Medico, and lead author of the study. The significance of the study, he says, is that it is the first to demonstrate visual improvement in patients with advanced optic nerve damage.
Large clinical trials will be required to confirm these early findings, and even if studies continue to show the drops help glaucoma patients, it could still be at least six years before they are available commercially.
David Wright, chief executive officer of the International Glaucoma Association, cautions that the findings are just “the first step.” But if the early results are confirmed, he says, the use of this molecule in eye drops “will become the treatment of choice almost certainly, and it would revolutionize the treatment of glaucoma.”
STUDY FINDINGS
• A new type of eye drop appears to halt some sight loss in patients with glaucoma.
• Because the treatment is still experimental, it will take at least six years before it might be available.
Italian researchers have developed an eye drop that may one day be able to restore the vision of people who have lost part of their vision to glaucoma.
In people with glaucoma, the second leading cause of blindness worldwide, increased pressure in the eye damages the optic nerve. About 4 million Americans have glaucoma—but half don’t know it because there are often no symptoms until vision begins to dim. By the time glaucoma is diagnosed, optic nerve pressure can be controlled, but the damage to eyesight can’t be reversed.
In the study, researchers in Rome gave laboratory rats with glaucoma eye drops containing a molecule with proteins that signal cells to survive, differentiate or grow. When the rats’ eyesight improved, the researchers gave the drops to three patients with advanced glaucoma, each of whom had significant vision loss. Two patients showed improved vision, and the third had his vision stabilized, according to a study published in August in the Proceedings of the National Academy of Sciences.
The new drops hold out the possibility of restoring vision, says Alessandro Lambiase, M.D., assistant professor of ophthalmology at the University of Rome Campus Bio-Medico, and lead author of the study. The significance of the study, he says, is that it is the first to demonstrate visual improvement in patients with advanced optic nerve damage.
Large clinical trials will be required to confirm these early findings, and even if studies continue to show the drops help glaucoma patients, it could still be at least six years before they are available commercially.
David Wright, chief executive officer of the International Glaucoma Association, cautions that the findings are just “the first step.” But if the early results are confirmed, he says, the use of this molecule in eye drops “will become the treatment of choice almost certainly, and it would revolutionize the treatment of glaucoma.”
Monday, September 7, 2009
Guide to Quick-Cook 20 Vegetables
By EatingWell, EatingWell.com
If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables: artichokes, asparagus, beets, broccoli, brussels sprouts, carrots, cauliflower, corn, eggplant, fennel, green beans, leeks, peas, spinach, acorn squash, squash delicata, summer squash, sweet potatoes, turnips.
Find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable.
Start with 1 pound untrimmed raw vegetables.
1. Artichokes, baby
Look for: Tight, small heads without browning or bruising.
Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Braise: Heat 2 teaspoons extra-virgin olive oil in a large skillet; add baby artichokes and cook for 1 minute, stirring constantly. Add 1 cup each white wine (or dry vermouth) and water and 1 teaspoon dried thyme (or rosemary or tarragon). Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.
Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1⁄2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.
Microwave: Place artichokes in a large glass pie pan or baking dish, add 1⁄2 cup white wine (or dry vermouth), 1⁄2 teaspoon salt and 1 teaspoon dried thyme. Cover tightly and microwave on High until tender, about 8 minutes.
Steam: Place artichokes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes.
2. Asparagus
Look for: Sturdy spears with tight heads; the cut ends should not look desiccated or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Braise: Place a large skillet over high heat. Add asparagus, 1⁄2 cup water and a slice of lemon. Cover, bring to a simmer, and cook until tender, about 5 minutes.
Grill: Preheat grill; lightly oil rack. Place asparagus over direct, medium heat; cook until browned, turning occasionally, about 6 minutes.
Microwave: Place asparagus on a glass platter or pie pan; add 1⁄4 cup water, drizzle with 1 teaspoon extra-virgin olive oil, and cover tightly. Microwave on High until tender, about 3 minutes.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
3. Beets
Look for: Small beets with firm, dark ruby or bright orange skins.
Prep: Peel.
Microwave: Cut beets into 1⁄4-inch-thick rings; place in a large glass baking dish or pie pan. Add 1⁄4 cup water, cover tightly and microwave on High for 10 minutes. Let stand, covered, for 5 minutes before serving.
Roast: Preheat oven to 500°F. Cut beets into 1 1⁄2-inch chunks. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 30 minutes.
Sauté: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Grate beets into the pan using the large-hole side of a box grater. Add
1 minced garlic clove. Cook, stirring constantly, for 1 minute. Add 1⁄3 cup water and bring to a simmer. Cover, reduce heat to low and cook until tender, about 8 minutes.
Steam: Cut beets into quarters. Place in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes.
4. Broccoli
Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.
Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Microwave: Place stems and florets in a large glass baking dish. Cover tightly and microwave on High until tender, about 4 minutes.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Steam: Place stems in a steamer basket over 2 inches of water (with 1 tablespoon lemon juice added to it) in a large pot set over high heat. Cover and steam for 2 minutes. Add florets; cover and continue steaming until tender, about 5 minutes more.
5. Brussels Sprouts
Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.
Prep: Peel off outer leaves; trim stem.
Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.
Microwave: Place sprouts in a large glass baking dish. Add 1⁄4 cup broth (or water), cover tightly and microwave on High until tender, about 6 minutes.
Roast: Preheat oven to 500°F. Cut sprouts in half. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, about 20 minutes.
Steam: Place sprouts in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, 6 to 8 minutes.
6. Carrots
Look for: Orange, firm spears without any gray, white or desiccated residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
Microwave: Cut carrots into 1⁄8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1⁄4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
Roast: Preheat oven to 500°F. Cut carrots in half lengthwise then slice into 1 1⁄2-inch-long pieces. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until beginning to brown, about 15 minutes.
Sauté: Cut carrots into 1⁄8-inch-thick rounds. Melt 1 tablespoon butter in a large skillet over medium-low heat. Add carrots; stir and cook until tender, about 4 minutes. Add 1 teaspoon sugar; stir until glazed.
Steam: Cut carrots into 1⁄8-inch thick rounds. Place in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 4 minutes.
7. Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Braise: Place florets in a large skillet with 1⁄2 cup dry white wine and 1⁄2 teaspoon caraway seeds. Bring to a simmer, reduce heat, cover and cook until tender, about 4 minutes.
Microwave: Place florets in a large glass baking dish. Add 1⁄4 cup dry white wine (or dry vermouth). Cover tightly and microwave on High until tender, about 4 minutes.
Roast: Preheat oven to 500°F. Spread florets on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 15 minutes.
Steam: Place florets in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam for 5 minutes.
8. Corn
Look for: Pale to dark green husks with moist silks; each ear should feel heavy to the hand, the cob filling the husk well.
Grill: Pull back the husks without removing them; pull out the silks. Replace the husks; soak the ears in water for 20 minutes. Preheat grill. Place corn (in husks) over high heat and grill, turning occasionally, until lightly browned, about 5 minutes. Remove husks before serving.
Microwave: Husk corn and cut ears in thirds; place in a large glass baking dish or microwave-safe container. Cover tightly and microwave on High until tender, about 4 minutes.
Sauté: Remove kernels from cobs. Melt 2 teaspoons butter in a large skillet over medium heat. Add corn kernels; cook, stirring constantly, until tender, about 3 minutes. Stir in 1⁄2 teaspoon white-wine vinegar before serving.
Steam: Husk corn, then break or cut ears in half to fit in a steamer basket. Set over 2 inches of water in a large pot over high heat. Cover and steam until tender, about 4 minutes.
9. Eggplant
Look for: Smooth, glossy skins without wrinkles or spongy spots; each eggplant should feel heavy for its size.
Prep: Slice into 1⁄2-inch-thick rounds (peeling is optional).
Braise: Cut eggplant slices into cubes. Mix with an 8-ounce jar of salsa. Pour into a pan and place over medium heat. Cover and cook, stirring often, until thick, about 15 minutes.
Grill: Preheat grill. Brush eggplant slices lightly with extra-virgin olive oil. Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Roast: Preheat oven to 500°F. Brush both sides of eggplant slices with 2 teaspoons extra-virgin olive oil and arrange on a baking sheet or pan large enough to hold them in a single layer. Roast, turning once halfway through cooking, until tender, about 15 minutes.
Sauté: Cut eggplant slices into cubes; mix with 2 teaspoons salt. Let stand for 5 minutes, then blot dry with paper towels. Heat 2 teaspoons extra-virgin olive oil in a large skillet over medium heat. Add the eggplant; cook until tender, stirring often, about 4 minutes.
10. Fennel
Look for: Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Prep: Cut off the stalks and fronds where they meet the bulb, remove any damaged outer layers, cut 1⁄4 inch off the bottom and remove the core.
Braise: Slice bulb into 1-inch pieces. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add fennel and 2 teaspoons dried rosemary, crushed. Cook 1 minute, stirring constantly. Add 1⁄2 cup dry white wine (or dry vermouth). Cover, reduce heat and cook until tender, about 15 minutes.
Roast: Preheat oven to 500°F. Slice bulb into 1⁄4-inch pieces. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, 18 to 20 minutes.
Steam: Slice bulb into 1-inch pieces. Place in a steamer basket over 2 inches of water (with 1 teaspoon mustard seeds and bay leaves added to it) in a large pot set over high heat. Cover and steam until tender, about 15 minutes.
11. Green Beans
Look for: Small, thin, firm beans.
Prep: Snip off stem ends.
Microwave: Place beans in a large glass baking dish. Add 1⁄4 cup broth (or water). Cover and microwave on High for 4 minutes.
Roast: Preheat oven to 500°F. Spread beans on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 10 minutes.
Sauté: Heat 2 teaspoons walnut oil in a large skillet. Add beans; cook, stirring constantly, for 2 minutes.
Steam: Place beans in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 5 minutes.
12. Leeks
Look for: Long, thin stalks that do not bend and are not bruised; the outer layers should not be wrinkly or dried out.
Prep: Trim off the thick green leaves, leaving only the pale green and white parts; pull off damaged outer layers, leaving the root end intact. Split in half lengthwise. Under cold running water, fan out inner layers to rinse out grit and sand.
Braise: Place leeks in a large skillet with 1⁄2 cup vegetable (or chicken broth), 1 sprig fresh rosemary (or 6 juniper berries and 6 black peppercorns). Bring to a simmer over high heat. Cover, reduce heat and cook until tender, about 12 minutes. Serve warm or cold with a vinaigrette dressing.
Grill: Preheat grill. Brush leeks with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat and grill, turning occasionally, until lightly browned, about 8 minutes.
Roast: Preheat oven to 500°F. Trim off root ends of leeks, slice in half crosswise and then into 1⁄4-inch-thick slices lengthwise. Spread on a baking sheet or pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until browned and tender, 10 to 15 minutes.
Sauté: Thinly slice leeks into half-moons. Heat 1 tablespoon butter in a large skillet over medium heat. Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
13. Peas
Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.
Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.
Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.
Sauté: Heat 2 teaspoons butter in a large skillet over medium heat. Add peas; cook, stirring often, until bright green, about 3 minutes.
Steam: Place peas in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 2 minutes.
14. Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1⁄2 inch below the skin).
Braise: Cut potatoes into 1⁄2-inch pieces. Place in a large skillet with 1⁄2 cup each vegetable broth and nonfat milk and 1 teaspoon butter. Bring to a simmer, cover, reduce heat and cook until tender and most of the liquid has been absorbed, about 20 minutes.
Roast: Preheat oven to 500°F. Halve potatoes then cut into 1⁄2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until crispy and browned on the outside and tender on the inside, 20 to 25 minutes.
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Steam: Place potatoes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender when pierced with a fork, about 10 minutes.
15. Spinach & Swiss Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1⁄2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
16. Squash, Acorn
Look for: Green, orange or white varietals with firm, smooth skins and no spongy spots.
Prep: Cut in quarters and scoop out the seeds.
Braise: Place squash in a pot with 2 cups unsweetened apple juice. Set over medium-high heat and bring to a simmer. Cover, reduce heat and cook until tender when pierced with a fork, about 20 minutes.
Microwave: Place squash in a large glass baking dish; add 1⁄2 cup water. Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
17. Squash, Delicata
Look for: Small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.
Microwave: Place squash in a large glass baking dish or microwave-safe bowl with 1⁄4 cup broth (or water). Cover tightly and microwave on High for 10 minutes.
Prep: Cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons (peeling is optional).
Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
Steam: Place squash slices in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and cook until tender, about 6 minutes.
18. Squash, Summer & Zucchini
Look for: No breaks, gashes or soft spots; smaller squash (under 8 inches) are sweeter and have fewer seeds; do not peel, but scrub off any dirt.
Prep: Cut off stem ends.
Grill: Cut squash lengthwise into 1⁄4-inch strips. Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat; grill, turning once, until marked and lightly browned, 3 to 4 minutes.
Roast: Preheat oven to 500°F. Cut squash lengthwise into 1⁄4-inch-thick slices. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 10 minutes.
Sauté: Cut squash into 1⁄4-inch-thick rings. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 1 minced garlic clove and squash; cook, stirring frequently, until tender, about 7 minutes.
Steam: Cut squash into 1⁄2-inch-thick rings. Place in a steamer basket with a small onion, thinly sliced. Place over 1 inch of water in a large pot set over high heat. Cook until tender, about 5 minutes.
19. Sweet Potatoes
Look for: Taut if papery skins with tapered ends.
Prep: Scrub.
Braise: Peel sweet potatoes and cut into 1-inch pieces. Place in a large skillet with 1 cup vegetable broth, 1 teaspoon honey and 1⁄2 teaspoon dried thyme. Bring to a simmer over high heat; reduce heat, cover and cook until almost tender, about 15 minutes. Uncover, increase heat and cook until the liquid is reduced to a glaze, about 2 minutes.
Microwaving: Place 2 to 3 medium sweet potatoes in a large glass baking dish; pierce with a knife. Microwave on High until soft, 8 to 12 minutes. Let stand for 5 minutes.
Roast: Preheat oven to 500°F. Halve sweet potatoes, then slice into 1⁄2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Steam: Peel sweet potatoes and cut into 1-inch pieces. Place in a steamer basket over 2 inches of water in a pot set over high heat. Cover and steam until tender, about 20 minutes.
20. Turnips
Look for: Smaller turnips with firm, white skins; they should feel heavy to the hand. The greens should preferably still be attached.
Prep: Cut off the root end and the greens; peel, then cut into thin slices.
Grill: Steam turnip slices (see below) for 5 minutes; meanwhile, preheat grill. Place slices over direct, medium-high heat and grill, turning once, until lightly browned and tender, about 8 minutes.
Roast: Preheat oven to 500°F. Spread turnip slices on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 15 minutes.
Sauté: Cut turnip slices into matchsticks. Heat 1 teaspoon each butter and extra-virgin olive oil in a large skillet over medium heat; add slices and cook, stirring frequently, until tender, about 12 minutes.
Steam: Place turnip slices in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and cook until tender when pierced with a fork, about 12 minutes.
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