TeMpOrArY ClOsEd

WaYs To ClEaN KiTcHeN

A clean kitchen promotes a healthy and hygienic living environment for the entire family. Cleaning is considered an integral part of the cooking process. It is not just limited to the ingredients such as washing fresh produce but also maintaining equipment and gadgets, cleaning countertops, stove and other nooks and crannies of the kitchen. Follow these steps to ensure a clean kitchen:

Instructions

Difficulty: Moderate

Steps

Step One

Collect things that do not belong in the kitchen such as newspapers, magazines, toys, etc. and put it in a laundry bag or basket and put it out of the kitchen.

Step Two

Grab all the cleaning supplies such as cleansers, gloves, washcloths, sponges, scrubbers, dish soap, broom, mop, vacuum, basket and trashcan.

Step Three

Fill up your kitchen sink with water and mix a little dishwashing liquid in it. Put the dishes that are greasy and need cleaning to soak in warm, soapy water.

Step Four

Start organizing everything while the dishes are soaking. Put things where they belong. The moment you cut down on clutter, you will notice that your kitchen look significantly cleaner. Ideally, make it a habit to put things in their original place right after using them to avoid wasting time organizing them later on.

Step Five

Load the dishwasher. If you do not own a dishwasher, begin the dish-cleaning process by hand. If the dishes are too many, ask your family to help. Organize a wash, rinse, dry and store assembly line so that work can be shared.

Step Six

Wipe the countertop, kitchen sink and stovetop. Use household de-greasing cleanser to clean the oil and grease stuck on stove. Form a habit to wipe sink and stovetop after every use to prevent grime buildup.

Step Seven

Wipe the cabinets and appliances. Use a cleanser to wipe fridge doors, microwave and other appliances that are in need of a little shine.

Step Eight

Sweep or vacuum the kitchen floor. Mix required amount of liquid disinfectant with water and use it to mop the floor.

Step Nine

Take out the trash and wipe the trashcan.

MorE On SaLt

Salt and Good Health

Salt is essential not only to life, but to good health. Human blood contains 0.9% salt (sodium chloride) -- the same concentration as found in United States Pharmacopeia (USP) sodium chloride irrigant commonly used to cleanse wounds. Salt maintains the electrolyte balance inside and outside of cells. Most of our salt comes from foods, some from water. Doctors often recommend replacing water and salt lost in exercise and when working outside. Wilderness hikers know the importance of salt tablets to combat hyperthermia. Oral rehydration involves replacing both water and salt. Expectant mothers are advised to get enough salt. Increased salt intakes have been used successfully to combat Chronic Fatigue Syndrome. Dramatic deficiencies (e.g. "salt starvation" in India) or "excessive" sodium intakes have been associated with other conditions and diseases, such as hypertension and stomach cancer. Testing the salinity of perspiration is a good test for cystic fibrosis; scientists suspect that cystic fibrosis is caused by a deformed protein that prevents chloride outside cells from attracting needed moisture.



The National Academy of Sciences recommends that Americans consume a minimum of 500 mg/day of sodium to maintain good health. Individual needs, however, vary enormously based on their genetic make-up and the way they live their lives. While individual requirements range widely, most Americans have no trouble reaching their minimum requirements. Most consume "excess" sodium above and beyond that required for proper bodily function. The kidneys efficiently process this "excess" sodium in healthy people. Experimental studies show that most humans tolerate a wide range of sodium intakes, from about 250 mg/day to over 30,000 mg/day. The actual range is much narrower. Americans consume about 3,500 mg/day of sodium; men more, women less. The very large percentage of the population consumes 1,150- 5,750 mg/day which is termed the "hygienic safety range" of sodium intake by renowned Swedish hypertension expert Dr. Björn Folkow. Chloride is also essential to good health. Every substance, including water, can be toxic in certain concentrations and amounts; this is not a significant concern for dietary salt.





Salt and Cardiovascular Health

For 4,000 years, we have known that salt intakes can affect blood pressure through signals to the muscles of blood vessels trying to maintain blood pressure within a proper range. We know that a minority of the population can lower blood pressure by restricting dietary salt. And we know that elevated blood pressure, “hypertension,” is a well-documented marker or “risk factor” for cardiovascular events like heart attacks and strokes, a “silent killer.” Cardiovascular events are a major cause of “premature” death and cost Americans more than $300 billion every year in increased medical costs and lost productivity. Reducing blood pressure can reduce the risk of a heart attack or stroke – depending on how it’s done.



Some have suggested that since salt intakes are related to blood pressure, and since cardiovascular risks are also related to blood pressure, that, surely, salt intake levels are related to cardiovascular risk. This is the “salt hypothesis” or “sodium hypothesis.” Data are needed to confirm or reject hypotheses.



Blood pressure is a sign. When it goes up (or down) it indicates an underlying health concern. Changes result from many variables, often still poorly-understood. High blood pressure is treated with pharmaceuticals and with lifestyle interventions such as diet and exercise. The anti-hypertensive drugs are all approved by regulatory authorities such as the U.S. Food and Drug Administration. To be approved, these drugs must prove they work to lower blood pressure. Whether they also work to lower the incidence of heart attacks and strokes has not been the test to gain approval (it would take too long to develop new drugs), but the National Heart, Lung and Blood Institute has invested heavily in such “health outcomes” studies.





Health Outcomes

The ALLHAT study was funded by the National Heart, Lung and Blood Institute (NHLBI) to compare the health outcomes of four classes of anti-hypertensive drugs, all of which had demonstrated their ability to reduce blood pressure in relative safety. The idea is that blood pressure is only a "surrogate outcome," and we should be more concerned with clinically meaningful endpoints. Dr. Jeffrey R. Cutler of the National Heart, Lung and Blood Institute (NHLBI) has supervised the study and explains its importance: "Trials are based on the notion that different antihypertensive regimes, despite similar efficacy in lowering blood pressure, have other beneficial or harmful effects that modify their net effect on cardiovascular or all-cause morbidity and mortality."



Lifestyle interventions are "antihypertensive regimes" too. For years, the same situation prompting the ALLHAT trial applied to lifestyle interventions designed to improve blood pressure -- they were untested regarding health outcomes. Certain dietary and lifestyle interventions reduced blood pressure, at least in sensitive sub-populations. Whether they also reduced the incidence of heart attacks and strokes had never been tested. Thus, until the 1990s, scientists had never tested the “salt hypothesis” by documenting whether reducing dietary salt actually reduces a person’s chances of having a heart attack or a stroke. As in the drug “health outcomes” trials, this is now changing. The results have vast public health policy implications. We should not be recommending that everyone change their diets without evidence of some overall health benefit.



Even documenting an association of, for example, low-sodium diets with reduced incidence of heart attacks would only be the first step. Association is not the same as causation. Nevertheless, unless an association is established, we have no reason to think that a causal link is possible. Of the first nine “health outcomes” studies of sodium reduction, not a single study has found an association in the general population between low-sodium diets and reduced incidence of cardiovascular events like stroke or heart attack.



Here’s what scientists have found:

1. An eight-year study of a New York City hypertensive population stratified for sodium intake levels found those on low-salt diets had more than four times as many heart attacks as those on normal-sodium diets – the exact opposite of what the “salt hypothesis” would have predicted. (1995)



2. An analysis by NHLBI’s Dr. Cutler of the first six years’ data from the MRFIT database documented no health outcomes benefits of lower-sodium diets. (1997)



3. A ten-year follow-up study to the huge Scottish Heart Health Study found no improved health outcomes for those on low-salt diets. (1997)



4. An analysis of the health outcomes over twenty years from those in the massive US National Health and Nutrition Examination Survey (NHANES I) documented a 20% greater incidence of heart attacks among those on low-salt diets compared to normal-salt diets (1998)



5. A health outcomes study in Finland, reported to the American Heart Association that no health benefits could be identified and concluded “…our results do not support the recommendations for entire populations to reduce dietary sodium intake to prevent coronary heart disease.” (1998)



6. A further analysis of the MRFIT database, this time using fourteen years’ data, confirmed no improved health benefit from low-sodium diets. Its author conceded that there is "no relationship observed between dietary sodium and mortality." (1999)



7. A study of Americans found that less sodium-dense diets did reduce the cardiovascular mortality of one population sub-set, overweight men – the article reporting the findings did not explain why this obese group actually consumed less sodium than normal-weight individuals in the study. (1999)



8. A Finnish study reported an increase in cardiovascular events for obese men (but not women or normal-weight individuals of either gender) – the article, however, failed to adjust for potassium intake levels which many researchers consider a key associated variable. (2001)



9. In September, 2002, the latest and highest-quality meta-analysis of clinical trials was published in the British Medical Journal confirming earlier meta-analyses' conclusions that significant salt reduction would lead to very small blood pressure changes in sensitive populations and no health benefits. (2002)





Controversy Continues

For many years, the intense public controversy that has characterized the public policy debate over public health nutrition recommendations on salt intake has focused on the wrong question. Medical experts, public health policy-makers – and the public, trying to sort out the issues reading the consumer press – have all focused on the relationship of sodium intake to blood pressure instead of the relevant question of whether changing intake levels of dietary sodium results in improved health outcomes. See, for example, recent Salt Institute comments to the (British) Scientific Advisory Committee on Nutrition.



There is no evidence that reducing dietary sodium improves the risk for heart attacks or strokes for the general population. In 1999, the Canadian Hypertension Society, the Canadian Coalition for High Blood Pressure Prevention and Control, the Health Canada Laboratory Centre for Disease Control and the Heart and Stroke Foundation of Canada issued a joint statement opposing general recommendations for sodium reduction.



The U.S. Preventive Services Task Force has also reviewed the evidence and concluded:
"There is insufficient evidence that, for the general population, reducing dietary sodium intake or increasing dietary intake of iron, beta-carotene, or other antioxidants results in improved health outcomes."



The debate has confused the public. Medical journalists from ABC-TV’s 20/20 to America’s pre-eminent scientific journal, Science, published by the prestigious American Association for the Advancement of Science, have investigated the source of this confusion. The report in Science won author Gary Taubes a top prize from the National Association of Science Writers and has also been translated into French.



Taubes concluded:

“After interviews with some 80 researchers, clinicians, and administrators around the world, it is safe to say that if ever there were a controversy over the interpretation of scientific data, this is it….After decades of intensive research, the apparent benefits of avoiding salt have only diminished. This suggests either that the true benefit has now been revealed and is indeed small or that it is non-existent and researchers believing they have detected such benefits have been deluded by the confounding of other variables.”



The Salt Institute is confident that the higher standards of evidence-based medicine will reduce the ongoing controversy, better inform public policy and reduce consumer confusion. For more information about the importance of evidence-based health, you may wish to visit the Cochrane Collaboration, Oxford University (UK) Centre for Evidence-based Medicine, the Health Information Research Unit (McMaster University) or the Canadian Centres for Health Evidence. Using the latest science, we can create better public health nutrition policy.

ThE BeNeFiTs Of SaLt

A pinch or a handfull of salt can be useful in the kitchen

Salt is an excellent preservative. Before the advent of refrigeration, salt was king – and is the reason why we developed such a taste for it.

Robyn has some alternative uses for salt in the kitchen:

Added too much salt? Scoop out the excess, then add some peeled potatoes and continue cooking until the potatoes have absorbed the salt. Remove the potatoes before serving;

When boiling potatoes – adding a bit of salt after draining will give a fine mealy texture. Putting the pan, with the salted potatoes, back on the heat to evaporate the excess moisture;

By adding salt to water it will come to the boil at a higher temperature, reducing cooking time by a fraction;

Sprinkling salt on ice will slow the melting process;

A little salt in cake icing will stop it sugaring;

Remove the bitterness from coffee pots by filling with water and adding some tablespoons of salt and boil. Rinse well and the pot will be free of bitter tannins;

Salt can deodorise thermost bottles, jugs and other closed containers;

After washing cutting boards with soap and water, rub with a damp cloth dipped in salt – this will also acts as a deodorant;

Boiling eggs in salted water makes them easier to peel;

Salt in the water when poaching eggs will set the white quickly;

Toss salt on to a grease fire to smother flames;

Apples, pears & potatoes dropped in a light salt solution when peeled will help with colour retention;

To prevent mould developing on cheese, wrap in cloth that has been soaked in salty water before refrigerating;

Rub fingers with salt moistened with vinegar to get rid of onion or garlic odours;

Soaking pecans in salt water for several hours makes them easier to shell;

To remove pinfeathers on chickens, rub the skin with salt first;

Wash wilted spinach or lettuce leaves in salted water to refresh & keep crisp;

Sprinkle salt on washed skillets (waffle plates or griddles), heat them up then rub the salt away to give a non-stick surface;

And by adding a pinch of salt, cream and egg whites will beat better – paving the way for a perfect pavlova!

BeNeFiTs Of CoFfEe

Study affirmed coffee's benefits for its high level of antioxidants

Researchers from the University of Scranton released on August 29, 2005 that coffee is the No. 1 source of antioxidants in the American diet. Black tea is the second. Antioxidants are substances or nutrients in foods that can prevent or slow oxidative damage to our body. When our cells utilize oxygen, they naturally produce free radicals (by-products) which can cause damage to other cells. Antioxidants act as "free radical scavengers" and hence prevent and repair damage inflicted by these free radicals. Fruits and vegetables are hailed as the richest sources of antioxidants, but this study shows that coffee is the main source from which most Americans get their antioxidants. Both caffeinated and decaffeinated coffee appear to provide similar amounts of antioxidants.

Editor's Note - Benefits of Coffee

There is peace to know that coffee offers some benefits to our health. However, these results should not be interpreted as an incentive to increase your daily coffee intake. Too much coffee may actually increase the risk of heart disease for some people. Published in the American Journal of Clinical Nutrition June 2005, researchers from the University of Athens found that coffee drinkers had more stiffness of the major blood vessel in the body than non-coffee drinkers. They suggested for people with high blood pressure or other risk factors for heart disease who drink more than 3 cups of coffee a day to cut down.

If you would like to eat more foods high in antioxidants, it is best to choose colored fruits and vegetables. Not only do they offer antioxidants, they contain higher content of vitamins, minerals, and fiber. Berries, red grapes, tomatoes are good sources.

ChOoSe YoUr FoOdS WiSeLy

Why should I choose fats wisely?

Diabetes increases your chances of having a heart
attack or a stroke. But you can protect your
heart and blood vessels by choosing fats wisely.



Some kinds of fat, such as butter and shortening,
can increase your cholesterol and your chances
of heart disease. Other kinds, such as olive oil
and canola oil, protect your heart by lowering
your cholesterol levels.



All fats are high in calories. If you’re trying to
lose weight, you’ll still want to limit the amount
of fat you eat. The types and amounts of fat
appear in the Nutrition Facts area of food labels.






How can I choose fats wisely?

Try these steps to protect your heart and blood
vessels:

• Eat less total fat, especially less saturated fat
and trans fat.

• Cut back on foods that are high in cholesterol.

• Choose the kinds of fat that can help lower
your cholesterol levels.




Fats that increase your chances
of heart disease and stroke.

Saturated fat, trans fat, and cholesterol increase
your blood cholesterol and can cause a buildup
of materials that can clog your blood vessels.
The blood supply to your heart can be blocked,
leading to a heart attack. A blockage in the
blood vessels going to your brain can result
in a stroke.



Saturated fat

Saturated fat can raise your cholesterol level.


Trans-unsaturated fatty acids
(trans fats)
Trans fats can also raise your cholesterol level.



Sources of saturated fat

• bacon and bacon grease

• butter

• chocolate

• coconut and coconut oil

• cream sauce

• high-fat dairy products,
such as cheese, cream,
ice cream, whole milk,
2% milk, and sour cream

• fatback and salt pork

• gravy made with meat
drippings

• lard and shortening

• high-fat meats like
regular ground beef,
bologna, hot dogs,
sausage, and spareribs

• palm oil and palm
kernel oil

• poultry skin





Toolkit No. 7

Eating low-saturated-fat, low-cholesterol foods can protect
your heart and blood vessels.




Sources of trans fat

• processed foods like snacks and baked goods with
hydrogenated oil or partially hydrogenated oil

• stick margarines

• shortening

• some fast food items such as french fries




Protect Your Heart: Choose Fats Wisely


Cholesterol

Your body makes some of the cholesterol in your
blood. The rest comes from the foods you eat.
Foods from animals are the main sources of
dietary cholesterol.



Omega-3 fatty acids

This type of fat helps prevent clogging of the
arteries. Some types of fish are high in omega-3
fatty acids. Eat fish, prepared a low-fat way, 2
or 3 times a week. Choose broiling, baking,
grilling, or steaming. You can also buy tuna
packed in water and make tuna fish salad with
low-fat or fat-free mayonnaise.



Sources of cholesterol

• high-fat dairy products

• egg yolks

• liver and other organ meats

• high-fat meat and poultry



Sources of monounsaturated fat

• avocado

• canola oil

• nuts like almonds, cashews, pecans, and peanuts

• olive oil and olives

• peanut butter and peanut oil

• sesame seeds



Sources of polyunsaturated fat

• corn oil

• cottonseed oil

• safflower oil

• soybean oil

• sunflower oil

• walnuts

• pumpkin or sunflower seeds

• soft (tub) margarine

• mayonnaise

• salad dressings

HeAlTh BeNeFiTs Of TeA

Tea is the most commonly consumed beverage in the world after water. Whether it is black, green or red (oolong) tea, they all contain polyphenols which give tea its antioxidant properties. Antioxidants may help protect our body from free radical damage. Indeed, tea ranks as high as or higher than many fruits and vegetables in the ORAC score, a score which measures antioxidant potential of plant-based foods.

Benefits of Tea

Numerous studies have demonstrated the anti-cancer properties of polyphenols. Some studies indeed suggested that tea's polyphenols may reduce risk of gastric, esophageal and skin cancers if one consumes 4 to 6 cups daily. Other laboratory studies have found that polyphenols help prevent blood clotting and lower cholesterol levels. A recent study published in December 2005 showed that just 2 cups of tea may lower the risk of ovarion cancer by 46 percent in women.

Tea: Black, green or red?

The more processing tea leaves undergo, the darker they will turn. Green tea is the least processed tea. They are simply steamed quickly. Black and red teas are partially dried, crushed and fermented. As we have mentioned before, regardless of the processing method, all teas contain polyphenols.

Tea: Caffeine content

According to the American Dietetic Association, a cup of tea contains an average of 40mg of caffeine, compared to 85mg as found in a cup of freshly brewed coffee.

What about Herbal Tea?

Black, green and red teas derive their leaves from a warm-weather evergreen tree known as Camellia sinensis. The leaves from this tree contains polyphenols. Herbal tea is not derived from this leaf and so does not have this particular health-promoting properties. Indeed, most herbal teas in the market are NOT tea at all. They are only infusions made with herbs, flowers, roots, spices or other parts of some plants. The proper term for this type of beverage is "tisane". Therefore, read the labels properly. Although tisane does not contain as much polyphenols, it does promote other various health qualities such as relaxation and calming effects.

What about Decaf Tea?

We do not know whether decaf teas have the same polyphenols, and thus the same health benefits. It is not yet known if removing caffeine also removes polyphenols in the decaffeinating process.

The Bottom Line

Tea is a healthy beverage offering many health benefits (if you skip the cream and sugar). Brew your tea for at least 3 - 5 minutes to bring out the beneficial polyphenols. Enjoy the aroma of tea!

76 WaYs SuGaR CaN RuIn YoUr HeAlTh

EnOuGh Is EnOuGh..hehehe

PeRhApS YoU GuYs HaD BeEn WaNtInG Me To StOp PoStInG AbOuT ThEsE ChOcOlAtEs ThInGy....AnD I WiLl GuYs..FoR ThE SaKe Of U aLl..lol
AnD NoW...BaCk To ThE ThEmE 'ThE KiTcHeN'!

In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar's metabolic consequences from a variety of medical journals and other scientific publications.

1. Sugar can suppress your immune system and impair your defenses against infectious disease.

2. Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium.

3. Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.

5. Sugar causes a loss of tissue elasticity and function.

6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.

7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.

8. Sugar can weaken eyesight.

9. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn's disease, and ulcerative colitis.

10. Sugar can cause premature aging.

11. Sugar can lead to alcoholism.

12. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.

13. Sugar contributes to obesity.

14. Sugar can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.

15. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)

16. Sugar can cause gallstones.

17. Sugar can cause appendicitis.

18. Sugar can cause hemorrhoids.

19. Sugar can cause varicose veins.

20. Sugar can elevate glucose and insulin responses in oral contraceptive users.

21. Sugar can contribute to osteoporosis.

22. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.

23. Sugar can lower your Vitamin E levels.

24. Sugar can increase your systolic blood pressure.

25. Sugar can cause drowsiness and decreased activity in children.

26. High sugar intake increases advanced glycation end products (AGEs)(Sugar molecules attaching to and thereby damaging proteins in the body).

27. Sugar can interfere with your absorption of protein.

28. Sugar causes food allergies.

29. Sugar can cause toxemia during pregnancy.

30. Sugar can contribute to eczema in children.

31. Sugar can cause atherosclerosis and cardiovascular disease.

32. Sugar can impair the structure of your DNA.

33. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.

34. Sugar can make your skin age by changing the structure of collagen.

35. Sugar can cause cataracts and nearsightedness.

36. Sugar can cause emphysema.

37. High sugar intake can impair the physiological homeostasis of many systems in your body.

38. Sugar lowers the ability of enzymes to function.

39. Sugar intake is higher in people with Parkinson's disease.

40. Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.

41. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.

42. Sugar can damage your pancreas.

43. Sugar can increase your body's fluid retention.

44. Sugar is enemy #1 of your bowel movement.

45. Sugar can compromise the lining of your capillaries.

46. Sugar can make your tendons more brittle.

47. Sugar can cause headaches, including migraines.

48. Sugar can reduce the learning capacity, adversely affect school children's grades and cause learning disorders.

49. Sugar can cause an increase in delta, alpha, and theta brain waves which can alter your mind's ability to think clearly.

50. Sugar can cause depression.

51. Sugar can increase your risk of gout.

52. Sugar can increase your risk of Alzheimer's disease.

53. Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.

54. Sugar can lead to dizziness.

55. Diets high in sugar will increase free radicals and oxidative stress.

56. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.

57. High sugar consumption of pregnant adolescents can lead to substantial decrease in gestation duration and is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.

58. Sugar is an addictive substance.

59. Sugar can be intoxicating, similar to alcohol.

60. Sugar given to premature babies can affect the amount of carbon dioxide they produce.

61. Decrease in sugar intake can increase emotional stability.

62. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

63. The rapid absorption of sugar promotes excessive food intake in obese subjects.

64. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

65. Sugar adversely affects urinary electrolyte composition.

66. Sugar can slow down the ability of your adrenal glands to function.

67. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.

68. I.V.s (intravenous feedings) of sugar water can cut off oxygen to your brain.

69. Sugar increases your risk of polio.

70. High sugar intake can cause epileptic seizures.

71. Sugar causes high blood pressure in obese people.

72. In intensive care units: Limiting sugar saves lives.

73. Sugar may induce cell death.

74. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44 percent drop in antisocial behavior.

75. Sugar dehydrates newborns.

76. Sugar can cause gum disease.

*SuGaR ShOuLd Be CoNsUmEd MoDeRaTeLy.

WiTcH's HaT ChOcOlAtE CuPcAkEs

Ingredients:

• 3/4 cup (1-1/2 sticks) butter or margarine, softened
• 1-2/3 cups sugar
• 3 eggs
• 1 teaspoon vanilla extract
• 2 cups all-purpose flour
• 2/3 cup HERSHEY'S Cocoa
• 1-1/4 teaspoons baking soda
• 1 teaspoon salt
• 1/4 teaspoon baking powder
• 1-1/3 cups water
• ORANGE CREAM FILLING(recipe follows)

Directions:

1. Heat oven to 350°F. Line muffin cups (2-1/2 inches in diameter) with paper bake cups.

2. Beat butter, sugar, eggs and vanilla in large bowl on high speed of mixer 3 minutes. Stir together flour, cocoa, baking soda, salt and baking powder; add alternately with water to butter mixture, beating just until blended. Fill muffin cups 2/3 full with batter.

3. Bake 20 to 25 minutes or until wooden pick inserted in center comes out clean. Remove from pan to wire rack. Cool completely.

4. Prepare ORANGE CREAM FILLING. Cut 1-1/2-inch cone-shaped piece from center of each cupcake; reserve. Fill each cavity with scant tablespoon filling. Place reserved cake pieces on filling, pointed side up. Refrigerate before serving. 2-1/2 dozen cupcakes.

ORANGE CREAM FILLING

1/2 cup (1 stick) butter or margarine, softened
1 cup marshmallow creme
1-1/4 cups powdered sugar
1/2 to 1 teaspoon freshly grated orange peel
1/2 teaspoon vanilla extract
2 to 3 teaspoons orange juice
Red and yellow food color (optional)

1. Beat butter in small bowl; gradually beat in marshmallow creme. Add powdered sugar, orange peel and vanilla, beating until blended.

2. Gradually add orange juice and food color, if desired, beating to desired consistency. About 1-1/3 cups filling.

TrImTiMe ChOcOlAtE CaKe RoLl

Ingredients:

• 1/2 cup all-purpose flour
• 1/4 cup HERSHEY'S SPECIAL DARK Cocoa or HERSHEY'S Cocoa
• 1 teaspoon baking powder
• 4 eggs
• 1/3 cup sugar
• 1 teaspoon vanilla extract
• 2 cups (1 pt.) nonfat frozen yogurt (any flavor)slightly softened
• Powdered sugar(optional)

Directions:

1. Heat oven to 400°F. Spray 15-1/2x10-1/2x1-inch jelly-roll pan with vegetable cooking spray. Line with wax paper; spray again.

2. Sift together flour, cocoa and baking powder. Beat eggs, sugar and vanilla in small bowl until pale in color, about 5 minutes. Fold in cocoa mixture; spread batter into prepared pan.

3. Bake 5 to 7 minutes or until top springs back when touched lightly in center. Invert cake onto clean towel; remove wax paper. Roll up cake with towel from short side. Cool completely on wire rack.

4. Unroll cake; spread with frozen yogurt. Reroll cake without towel; press seam-side down. Cover; freeze until firm. Sprinkle top lightly with powdered sugar, if desired. Cover; freeze leftover cake roll. 12 servings.

StAr SpAnGlEd CoCoA BuNdT CaKe

Ingredients:

• 3/4 cup (1-1/2 sticks) butter or margarine, softened
• 1-2/3 cups sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 3/4 cup dairy sour cream
• 2 teaspoons baking soda
• 1 cup buttermilk or sour milk*
• 2 cups all-purpose flour
• 2/3 cup HERSHEY'S Cocoa
• 1/2 teaspoon salt
• Powdered sugar
• Fresh blueberries and strawberries
• Sweetened whipped cream(optional)

Directions:

1. Heat oven to 350°F. Grease and flour 12-cup fluted tube pan.

2. Beat butter, sugar, eggs and vanilla in large bowl until fluffy; beat in sour cream. Stir baking soda into buttermilk; set aside. Stir together flour, cocoa and salt; add alternately with buttermilk mixture to butter mixture. Beat 2 minutes on medium speed of mixer. Pour batter into prepared pan.

3. Bake 45 to 50 minutes or until wooden pick inserted comes out clean. Cool 10 minutes; remove from pan to wire rack. Cool completely. Place cake on serving plate. Sift powdered sugar on top and sides of cake. Serve with blueberries, strawberries and whipped cream , if desired. 12 to 16 servings.

* To sour milk: Use 1 tablespoon white vinegar plus milk to equal 1 cup.

SpRiNg SuRpRiSe ChOcOlAtE CuPcAkEs

Ingredients:

• 1-1/4 cups all-purpose flour
• 1 cup sugar
• 1/3 cup HERSHEY'S Cocoa or HERSHEY'S SPECIAL DARK Cocoa
• 1/2 teaspoon baking soda
• 3/4 cup water
• 1/2 cup vegetable oil
• 1 egg
• 1 teaspoon vanilla extract
• SURPRISE FILLING(recipe follows)
• MOUNDS Sweetened Coconut Flakes(optional)

Directions:

1. Heat oven to 350°F. Place 18 paper liners (2-1/2 inches in diameter) in muffin pans.

2. Combine flour, sugar, cocoa, baking soda, water, oil, egg and vanilla in medium bowl; beat until smooth. Fill muffin cups 2/3 full with chocolate mixture. Prepare SURPRISE FILLING; spoon about 1 tablespoon filling onto top of chocolate batter in each cup.

3. Bake 25 to 30 minutes or until wooden pick inserted in center comes out clean. Remove from pans to wire rack; cool completely. Garnish with additional coconut, if desired. 1-1/2 dozen cupcakes.

SURPRISE FILLING: Beat 1 package (8 oz.) softened cream cheese, 1/3 cup sugar and 1 egg in medium bowl; stir in 1/2 cup MOUNDS Sweetened Coconut Flakes. Stir in few drops food color, if desired.

SpOoKtAcUlAr ChOcOlAtE CuPcAkEs

Ingredients:

• 2 cups all-purpose flour
• 2 cups sugar
• 3/4 cup HERSHEY'S Cocoa
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1/2 teaspoon baking powder
• 3/4 cup shortening
• 3/4 cup buttermilk or sour milk*
• 3/4 cup water
• 2 eggs
• 1 teaspoon vanilla extract
• PEANUT BUTTER CREAM FILLING(recipe follows)
• Assorted candies(optional)

Directions:

1. Heat oven to 350°F. Line muffin cups (2-1/2 inches in diameter) with paper bake cups.

2. Stir together dry ingredients in large bowl. Add shortening, buttermilk, water, eggs and vanilla. Beat on low speed of electric mixer 30 seconds, scraping bowl constantly. Beat on high speed 3 minutes, scraping bowl occasionally.

3. Fill muffin cups 1/2 full with batter. Bake 20 minutes or until wooden pick inserted in center comes out clean. Remove from pan to wire rack. Cool completely.

4. Prepare PEANUT BUTTER CREAM FILLING; place into pastry bag fitted with large star tip. Insert tip into center of cupcakes; pipe filling into cake. Remove tip from cake; garnish top with swirl of filling. Decorate with candies, if desired. Cover; refrigerate leftover cupcakes. About 3 dozen cupcakes.

* To sour milk: Use 2-1/4 teaspoons white vinegar plus milk to equal 3/4 cup.

PEANUT BUTTER CREAM FILLING

2 packages (3 oz. each) cream cheese, softened
2/3 cup REESE'S Creamy Peanut Butter
1/4 cup milk
1 teaspoon vanilla extract
3 cups powdered sugar

Beat cream cheese and peanut butter in large bowl until blended. Add milk and vanilla; beat well. Gradually add powdered sugar, beating until smooth. Add additional milk, 1 teaspoon at a time, if necessary, until desired consistency. About 2-3/4 cups filling.

SpEcIaL DaRk PiCnIc CaKe

Ingredients:

• 1 cup HERSHEY'S SPECIAL DARK Chocolate Chips
• 1/4 cup (1/2 stick) butter or margarine
• 1-1/3 cups boiling water
• 2-1/3 cups all-purpose flour
• 1-1/4 cups sugar
• 1/2 cup dairy sour cream
• 2 eggs
• 2 teaspoons baking soda
• 1 teaspoon salt
• 1 teaspoon vanilla extract
• SPECIAL DARK FROSTING(recipe follows)

Directions:

1. Heat oven to 350 F. Grease and flour 13x9x2-inch baking pan.

2. Combine chocolate chips, butter and water in large mixer bowl; stir with spoon until chocolate is melted and mixture is blended. Gradually add flour, sugar, sour cream, eggs, baking soda, salt and vanilla; beat on low speed of electric mixer until smooth. Pour batter into prepared pan.

3. Bake 35 to 40 minutes or until wooden pick inserted in center of cake comes out clean. Cool completely in pan on wire rack. Frost with SPECIAL DARK FROSTING. 12 to 15 servings.

SPECIAL DARK FROSTING

1/4 cup (1/2 stick) butter or margarine
1 cup HERSHEY'S SPECIAL DARK Chocolate Chips
1-1/2 cups powdered sugar
1/4 cup milk
1/2 teaspoon vanilla extract

Place butter and chocolate chips in medium microwave-safe bowl. Microwave at HIGH (100%) 1 minute; stir. If necessary, microwave at HIGH 15 seconds at a time, stirring after each heating, until chips are melted and mixture is smooth when stirred. Gradually beat in powdered sugar, milk and vanilla, beating until smooth. If necessary, refrigerate 5 to 10 minutes or until of desired spreading consistency. About 1-2/3 cups frosting.

VARIATION: For a stronger chocolate flavored cake, decrease flour to 2 cups and add 1/3 cup HERSHEY'S Cocoa.

RiCh ChOcOlAtE MiNi-CaKeS

Ingredients:

• 2/3 cup all-purpose flour
• 1/2 cup sugar
• 3 tablespoons HERSHEY'S Cocoa
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup water
• 3 tablespoons vegetable oil
• 1 teaspoon vanilla extract
• CHOCOLATE GLAZE(recipe follows)
• WHITE DRIZZLE(recipe follows)

Directions:

1. Heat oven to 350°F. Lightly grease small muffin cups (1-3/4 inches in diameter).

2. Stir together flour, sugar, cocoa, baking powder, baking soda and salt. Add water, oil and vanilla; stir or whisk until batter is smooth and well blended. (Batter will be thin.) Spoon batter into prepared cups, filling each 2/3 full.

3. Bake 12 to 14 minutes or until top springs back when touched lightly in center. Cool in pan on wire rack 3 minutes. Remove from pan to wire rack. Cool completely.

4. Prepare CHOCOLATE GLAZE; dip rounded portion of cakes into glaze or spread glaze on tops. Place on wax-paper-covered tray; refrigerate 10 minutes to set glaze. Prepare WHITE DRIZZLE; drizzle onto mini-cakes. About 2 dozen mini-cakes.

CHOCOLATE GLAZE: Melt 2 tablespoons butter or margarine in small saucepan over low heat; add 2 tablespoons HERSHEY'S Cocoa and 2 tablespoons water. Cook, stirring constantly, until smooth and slightly thickened; do not boil. Remove from heat; cool slightly. Gradually add 1 cup powdered sugar and 1/2 teaspoon vanilla extract, beating with whisk until smooth and slightly thickened. About 3/4 cup glaze.

WHITE DRIZZLE: Microwave 1/2 cup HERSHEY'S Premier White Chips and 1 tablespoon shortening (do not use butter, margarine, spread or oil) in small microwave-safe bowl at HIGH (100%) 30 seconds; stir until smooth. If necessary, microwave an additional 15 seconds or just until chips are melted and smooth when stirred.

RhApSoDy ChOcOlAtE CaKe

Ingredients:

• 1 HERSHEY'S SPECIAL DARK Bar, HERSHEY'S Milk Chocolate Bar, SYMPHONY Milk Chocolate Bar, or HERSHEY'S SYMPHONY Milk Chocolate Bar With Almonds & Toffee Chips (6 oz.), broken into pieces*
• 1/2 cup (1 stick) butter or margarine, softened
• 1 cup boiling water
• 2 cups all-purpose flour
• 1-1/2 cups sugar
• 1/2 cup HERSHEY'S Cocoa
• 2 teaspoons baking soda
• 1 teaspoon salt
• 2 eggs
• 1/2 cup dairy sour cream
• 1 teaspoon vanilla extract
• VANILLA GLAZE(recipe follows)

Directions:

1. Heat oven to 350�F. Grease and flour 12-cup fluted tube pan.

2. Stir together chocolate bar pieces, butter and boiling water until chocolate is melted.

3. Stir together flour, sugar, cocoa, baking soda and salt in large bowl; gradually add chocolate mixture, beating until thoroughly blended. Add eggs, sour cream and vanilla; blend well. Pour batter into prepared pan.

4. Bake 55 to 60 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan to wire rack. Cool completely. Drizzle VANILLA GLAZE over cake. 10 to 12 servings.

VANILLA GLAZE: Place 1/4 cup (1/2 stick) butter or margarine in medium microwave-safe bowl. Microwave at HIGH (100%) 30 seconds or until melted. Gradually stir in 2 cups powdered sugar, 2 to 3 tablespoons hot water and 1 teaspoon vanilla extract; beat with whisk until smooth and slightly thickened. About 1-1/4 cups glaze.

PeAnUt-CrEaM FrOsTeD CoCoA CaKe

Ingredients:

• 1/2 cup HERSHEY'S Cocoa
• 1/2 cup (1 stick) butter or margarine
• 1/2 cup shortening
• 1 cup water
• 1-3/4 cups all-purpose flour
• 2 cups sugar
• 1 teaspoon baking soda
• 1/2 cup buttermilk
• 2 eggs
• 1 teaspoon vanilla extract
• PEANUT BUTTER CREAM(recipe follows)
• CHOCOLATE GLAZE(recipe follows)

Directions:

1. Heat oven to 350�F. Line two 9-inch round baking pans with wax paper; grease and flour wax paper.

2. Combine first 4 ingredients in saucepan; bring to boil over medium heat, stirring often. Remove from heat. Combine flour, sugar and baking soda in large bowl. Stir in cocoa mixture until blended. Beat in buttermilk, eggs and vanilla until blended. Pour into pans.

3. Bake 22 to 25 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pans to wire racks. Cool completely.

4. Spread half of PEANUT BUTTER CREAM between layers; spread remaining cream on top of cake. Refrigerate 30 minutes. Drizzle
with COCOA GLAZE. Store covered in refrigerator. 12 servings.

PEANUT BUTTER CREAM: Combine 1/2 cup whipping cream and 1 package (10 oz.) REESE'S Peanut Butter Chips in small saucepan. Cook over low heat, stirring constantly, until chips melt and mixture is smooth. Cool to room temperature.

Beat 1-1/2 cups whipping cream until stiff. Stir one-third into peanut butter mixture. Fold in remaining whipped cream. 3-1/2 cups.

COCOA GLAZE: Melt 2 tablespoons butter or margarine in microwave; add 2 tablespoons HERSHEY'S Cocoa and 2 tablespoons water, stirring constantly, until thickened. Gradually add 1/2 cup powdered sugar, beating with whisk until smooth. Stir in 1/4 teaspoon vanilla. Drizzle over top of cake, allowing some to run down sides.

PaSsOvEr CoCoA-OrAnGe SpOnGe CaKe

Ingredients:

• 1/4 cup sliced almonds
• 7 eggs, separated
• 1-1/4 cups sugar, divided
• 1/2 teaspoon freshly grated orange peel
• 1 tablespoon orange juice
• 1/2 cup potato starch
• 1/4 cup cake meal
• 1/4 cup HERSHEY'S Cocoa
• COCOA-ORANGE GLAZE(recipe follows)

Directions:

1. Heat oven to 300�F. Line bottom of 10-inch tube pan with parchment paper. Sprinkle almonds evenly in pan.

2. Beat egg yolks in large bowl until lemon colored. Gradually add 1 cup sugar, beating until thick. Stir in orange peel and juice. Stir together potato starch, cake meal and cocoa; fold into yolk mixture. Beat egg whites in separate large bowl until foamy. Gradually add remaining 1/4 cup sugar, beating until stiff peaks form. Gently fold egg whites into yolk mixture. Pour into prepared pan.

3. Bake 30 minutes. Without opening oven door, increase temperature to 325�F. Bake 15 minutes or until top springs back when touched lightly. Cool 10 minutes; remove from pan to wire rack. Gently peel off paper. Cool completely. Spread COCOA-ORANGE GLAZE over top. Remaining glaze can be served with cake. 12 to 16 servings.

COCOA-ORANGE GLAZE: Stir together 1 cup sweet orange marmalade, 1/4 cup HERSHEY'S Cocoa and 1/4 cup water in small saucepan. Cook over medium heat, stirring occasionally, until mixture boils. Strain; discard orange peel. Cool to room temperature. About 3/4 cup glaze.

PaSsOvEr CoCoA SpOnGe CaKe

Ingredients:

• 7 eggs, separated
• 1/4 teaspoon salt
• 1-1/4 cups sugar, divided
• 2 tablespoons water
• 1 tablespoon orange juice
• 1/3 cup HERSHEY'S Cocoa
• 1/4 cup cake meal
• 1/4 cup potato starch
• 1/2 cup ground almonds
• 1 cup preserves (apricot, raspberry or strawberry)
• COCOA CREAM(recipe follows)

Directions:

1. Heat oven to 325�F.

2. Beat egg whites with salt in large bowl on medium speed of mixer until soft peaks form. Gradually add 1 cup sugar, beating on high speed until stiff peaks form. Set aside.

3. Beat egg yolks in medium bowl until blended. Gradually add remaining 1/4 cup sugar; continue beating until thick and lemon colored, about 3 minutes. Add water and orange juice; blend well. Gradually add egg yolk mixture to egg whites, folding with rubber spatula until blended. In sieve, place cocoa, cake meal and potato starch; gradually sift over egg mixture, folding gently after each addition until blended. Fold in almonds. Spoon batter into ungreased 10-inch tube pan.

4. Bake 50 to 55 minutes or until cake springs back when touched lightly near center. Immediately invert pan on heat-proof funnel or bottle. Cool completely. Carefully run knife along side of pan to loosen cake; remove from pan. With long serrated knife, split cake horizontally in thirds. Spread preserves between layers. Serve with heaping spoonful of COCOA CREAM for a dairy meal. 12 servings.

COCOA CREAM: Stir together 1/2 cup sugar and 1/4 cup HERSHEY'S Cocoa in medium bowl. Add 1 cup (1/2 pt.) cold whipping cream and 1 teaspoon vanilla extract. Beat until slightly stiffened. About 2 cups.

PaSsOvEr ChOcOlAtE BaNaNa CaKe

Ingredients:

• 6 eggs, separated
• 2/3 cup plus 1/4 cup sugar, divided
• 1/2 cup potato starch
• 1/4 cup HERSHEY'S Cocoa
• 1 cup mashed ripe banana(2 to 3 medium)
• 1/2 cup sliced almonds

Directions:

1. Heat oven to 350°F. Lightly grease 13x9x2-inch baking pan.

2. Beat egg yolks with 2/3 cup sugar in medium bowl until thick and light in color. Combine potato starch and cocoa; gradually add to egg mixture, beating until well blended. Stir in bananas.

3. Beat egg whites in large bowl until foamy. Gradually add remaining 1/4 cup sugar, beating until stiff peaks form. Stir about 1/2 cup beaten whites into cocoa mixture. Gently fold cocoa mixture into remaining egg white mixture, blending well. Spoon batter into prepared pan. Sprinkle almonds over top.

4. Bake 25 to 30 minutes or until top springs back when touched lightly in center. Cool completely in pan on wire rack. (Cake will settle and pull away from edges of pan slightly during cooling.) Cut into squares. About 15 servings.