Do this. Don't That to Get More Zs After Falling Back an Hour (and at Bedtime in General).

This time of year yawning is contagious. Photo courtesy of Shutterstock.

By VW

TODAY, many of us are stifling yawns. Reason: It is the first full day of daylight saving time.

Ostensibly, we gained an hour of sleep, but it doesn't feel like it because it came over the weekend when most of us tend to sleep later. A general antidote is some form of light therapy.

If drowsiness and lethargy persist, however, you may have a sleep disorder. In such cases, Vanderbilt University Division of Sleep Disorderschief Beth Malow suggests seeking professional help.

“I encourage people to discuss symptoms with their health care provider, as sleep disorders are highly treatable and can make a big difference in our health and daytime functioning."

To get a good night's sleep, BM also recommends the following Dos and Don'ts:

DO:

Develop a bedtime routine such as taking a bath, reading or listening to calm music.
Archive photo.

DON'T:

Watch TVs and use computers and other devices (bright lights, stimuli).
Photo from Apple.

DO:

Make your bedroom quiet, dark and at a comfortable temperature.
Photo from Aerportodesantamaria.co

DON'T:

Consume caffeine, alcohol or large meals near bedtime.
Archive photo.

DON'T:

Nix a run on the treadmill, sit ups and other exercise.
Archive image.

DO:

Try to rise and shine and hit the sack the at the same times every day.
Photo from Earth Porm.

Chew on This Daily: A Shitake Mushroom and a Pomegranate-Date-Date Pit Cocktail Can Also Keep the Doctor Away

A daily dose of pomegranate juice and dates can do wonders for the heart. Archive photos.

YOU know the old saying, “An apple a day keeps the doctor away.”

But if you’re tired of eating that Red Delicious or Royal Gala, chew on a shitake mushroom. Or how about a cocktail of pomegranate juice and dates? According to two, separate studies the aforesaid can keep the medicine man at bay, too.

First, the shitake mushroom. Essentially, the study showed that by eating one, four-ounce serving of the Asian fungus a day, 52 healthy adults between the ages of 21 and 41 had a stronger immune system. Of course, a stronger immune system makes a body less susceptible to illness because it can defeat many and various strains of viruses that might take it upon themselves to attack.

Incidentally, the researchers disqualified vegans and vegetarians from the study. They also required participants to restrict their intake of alcoholic beverages because alcohol suppresses the immune system. Further, they asked participants to avoid foods, supplements and probiotics that strengthen the immune system.

In short, a shitake can be good to you and possibly better for you than you thought. To that end, gussy it up a la Shitake Mushroom Brown Rice from Aaron McCargo Jr. of the Food Network show, Big Daddy’s House. Or soup it, sauté it, sprout it, or sandwich a shitake mushroom to your hearts delight. (see video above; http://www.bit.ly/1LqyjHy)

Shitake Mushroom Brown Rice
1 tablespoon sesame oil, for frying
6 shiitake mushrooms, stemmed and sliced
1 cup brown rice
2 tablespoons soy sauce
1 cup chicken broth
1 cup mushroom broth
1 tablespoon sesame oil
1/4 cup scallions, sliced

Directions
Preheat oven to 350 degrees F.
In a large cast iron pan add 1 tablespoon oil over medium heat. Add all the remaining ingredients and combine. Cover with a lid and place in oven for 30 minutes. Fluff rice when ready to serve.

For dessert, consider a four-ounce glass of pomegranate juice, three dates and their pits. That daily quantity is the precise amount that will decrease the likelihood of hardening of the arteries, another team of researchers discovered.

Hardened arteries can cause a heart attack or stroke, and high cholesterol is one of the causes of hardening of the arteries.

Shitake Mushroom Brown Rice. Yum! Photo courtesy of Food Network Web site.

In this second study, one of the researchers asked a “what if” question to reach a life-saving discovery. Taking into account that both pomegranate juice and dates have cholesterol-fighting antioxidants, what would be the outcome if these two Middle Eastern foods were combined.

And EUREKA! The two different strains of antioxidants worked better as a team than they did individually in lowering cholesterol.

Drink up! Eat up!

Visit http://www.bit.ly/1JdyIfV to learn more about the mushroom study; visit http://www.rsc.li/1NtVSCK to learn more about the pomegranate-date study.

For Spring-Summer, EXKi NYC is Cool as Gazpacho, Has a Smooth(ie) Tropical Mint and Is Marked by Layers of Goodness ... Thoughts For Food if Power Fails During Tornado Season

A feast of favorites as well as new spring/summer dishes from EXKi NYC. Photo by Yours Truly.

EVERYTHING Yours Truly is consuming is scrumptious. Favorite among them, however, is the Marinated Shrimps Tomato Gazpacho.

The soup is tomato-forward without being obnoxious, thanks to the smattering of herbs and vegetables restraining the tomato. I can only imagine that the shrimp will take it in the direction of divine. For I do not know because I won't eat the shrimp because I do not eat shrimp and other shellfish – at least not knowingly. A body could not resist the gazpacho, though.

Second favorite of the pickings on the tray is the Tunini, a whole wheat wrap of Albacore tuna, Fennel Emulsion, romaine, red pepper, tomato and paprika.

I am at the newest location of EXKI, in the Rose Hill (76 Madison Avenue) section of Manhattan's Midtown East, savoring some of the eatery's 11 new spring/summer offerings.

This second Manhattan location of EXKi (the first opened last year in the Madison Square neighborhood at 257 Park Avenue South) opened earlier this year. It is a welcome addition to an area not known for slow fast food, or in EXKi-speak, quick casual. Indeed, a quarter not known for healthy and affordable dining options. The gazpacho is $5.45; the whole wheat wrap, $6.75.

Friends and Family Day at EXKi Madison Avenue. Photo from EXKi NYC Facebook page.

Founded by three Belgium college chums in 2001, EXKi fashions itself as an eatery that sources fresh local seasonal. Its name is a play on the French word exquis, translating to exquisite or delightful.

It is delightful that EXKi practices sustainability at its 78 European locations and the two in the New World. This best practice carries over to its menus and serving vessels. All are sourced from recyclable, biodegradable products. In other words, no plastic and other landfill fodder.

On this tray, Fen Beans are also impressing the palate. The combination of grape tomatoes, giant beans, fennel emulsion, pickled onions and parsley is flavorful and filling.

Incidentally, the fennel emulsion is one of three newbies. They are healthier alternatives to the mayonnaise and dressings meant for sandwiches and salads. Though they are 80 percent vegetable and low in fat, they are reportedly full of favor. The other two emulsions are Red Pepper and Ginger-Miso.

Of course, the EXKi spring/summer menu will retain some perennials, including Omega-E, a sourdough tartine of MSC smoked salmon, cucumber, tomato, dill and baby arugula. Another is the antipasta salad, Po Valley (linguini, all-natural smoked turkey, parmesan and baby arugula). On the breakfast menu are Classic Croissant, Steel-Cut Oatmeal and the Egg White Kale Bacon Frittata, among others.

To quench the thirst one might opt for organic and fair trade tea and coffee, as well as wine (red, rose and white from Long Island's Bedell Cellars or the south of France). New for spring/summer are nearly two dozen Green Tea Smoothies, which can be gluten-free, dairy-free and vegetarian. All have a base of a fruity green tea from Palais des Thés. Among the offerings are Tropical Kick, Mint, The Amazon, Strawberry, Spa Relief and Cucumber.

The Strawberry Green Tea Smoothie is dairy-free. Photo from EXKi NYC Facebook page.

Elsewhere, the sweet tooth might fancy the Belgian Cheesecake. It is a bit of a surprise. I was expecting something much sweeter. Like me, consulting chef Galen Zamarra does not fancy treacly desserts. Instead, the cheesecake is a moist treat with a subtle sweetness that gently soothes the palate rather than pummeling it with sugar.

Sweet!

Visit http://www. exkinyc.com/to learn more about EXKi and its spring/summer menu.

Perish the Food During a Power Outage? Not Necessarily.

LET's see: Poland Springs, check. Organic Soy Milk, check. Organic Red Beans, check.

If these items are in that go bag, well done.

They are good things to have on hand in a pinch – in the event of a power outage during tornado season, for instance.

Keeping on hand a three-day supply of Bottled water, Boxed milk and Canned goods is one of five key doctor's orders from Bob Gravani. He is a professor of Food Science at Cornell University and a spokesperson for the Institute of Food Technologists (IFT, https://www.ift.org/; see video above).

An appliance thermometer is a power-outage staple. Archive photo.

A second in the event of a power outage, store an appliance thermometer in the refrigerator and freezer. The refrigerator should be at or below 40 degrees Fahrenheit and the freezer should be at or below 0 degrees Fahrenheit.

Third, please ensure that the refrigerator and freezer doors remain closed as much as possible. According to BG, a refrigerator can maintain its cold temperature for about four hours without power. A full freezer will hold its temperature for about 48 hours – 24 hours if it is half full.

Order No. 4: Have coolers for storing refrigerated foods. Also freeze containers of water, ice cubes and gel packs to use in the coolers.

Whether Poland Spring or some other brand, have plenty of bottled water on hand during a power outage. Photo from Poland Spring Web site.

Finally – and this is really important – if you are uncertain about whether food is still good, do not eat it. In other words, when in doubt, throw it out.

“If at any point food is above 40 degrees Fahrenheit for two hours or more, throw it away,” BG admonishes. “Food not kept at the proper temperature may cause illness even if it is thoroughly cooked.”

Doctor's orders.

Grills Gone Wild: Filling Up and Slimming Down in Summertime, Plus Spending Summer by the Sea with Citymeals

Grilled pineapples can be a solo dessert or a duo with yogurt. Archive photos

BY YOURS TRULY

DON'T eat too much blackened and charred meat. Choose the leanest cuts of meat such as tenderloins and flanks. When choosing ground beef, purchase the kind with a lower ratio of fat (90/10). Marinade meat for moisture and prevent charring.

This advice from Lisa Cimperman, a clinical dietitian at Cleveland's University Hospitals Case Medical Center, may sound familiar. If not, these are tips for grilling foods in ways that aid weight loss and promote general good health. Essentially, to slim down while filling up on good food.

After all, it's (almost) summertime (21 June) and the grilling should be easy.

"Marinade vegetables and the grill caramelizes the natural sugars, enhancing the natural flavors in zucchini, squash, portobello mushrooms, peppers and tomatoes," says LC. "That's a great way to cut back on calories in your diet and fill-up and add some really great nutrition as well."

LC encourages leaner cuts of meat protein for the obvious reason that they are healthier but also because they are healthier. Melting fat causes flare-ups on the grill which chars meats and carries the risk of creating carcinogens (cancer causers). Yikes!

Leg of chicken can replace leg of lamb, for instance, on the grill.

Also bear in mind, according to LC and conventional wisdom:
* Substitute turkey and chicken alternatives for beef and sausage;
*Don't contaminate food by putting cooked meat on the same unwashed plate that held raw meat;
*Grill vegetables and seafood;
*Grill fruits like pineapple or peaches over frozen yogurt for dessert.

Yum!

Chefs' 'Summer by the Sea' Does a World of Good for Citymeals-on-Wheels

Citymeals-on-Wheels chef's class of 2014 on the steps of Rockefeller Center. Photo courtesy of Hart Media.

BY NEIL WOLFSON

AFTER feeding relentlessly on Jean-Georges Vongerichten's niftily packaged lobster sliders (a la Mickey D's), we retired to the VIP section in The Sea Grill to sip vintage Tattinger and slip into a deep food and wine coma.

Sea Urchin Toast with Robiolina and Jalapeno from Craig Koketsu. Photo courtesy of Hart Media.

This particular bacchanal was in support of a good cause, specifically the 29th Annual Chefs' Tribute to Citymeals-on-Wheels. “Summer by the Sea” was this year's theme, and last week the rink at Rockefeller Center was beautifully done up by iconic architect David Rockwell.

There was plenty more at “Summer by the Sea” to sink the teeth into, for instance Craig Koketsu's Sea Urchin Toast with Robiolina and Jalepeno, from a who's who of world-class chefs.

Daniel Boulud, who posed for fan pix for hours, obliges stricken Chef Melody McGinley Whitelaw with a get-well "card." Photo by Joel Levin.

Among others minding the stoves: Michael Anthony, Daniel Boulud, Leah Cohen, Stephanie Izard, Matthew Jennings, Elizabeth Karmel, Nobu Matsuhisa, Laurie Jon Moran, Silvana Vivoli, Michael Voltaggio, Jonathan Waxman, Jennifer Yee and Damon Wise, as well as Sang Yoon.

Artisans from Nobu line up beautiful lime-garnished seafood shooters. Almost 50 restaurants from around the United States offered menu samples at "Summer by the Sea." Photo by Joel Levin.

An ultimate foodie fantasy, “Summer by the Sea, the 29th Annual Chefs' Tribute to Citymeals-on-Wheels” raised more than $800,000 for the worthy charity.

Visit http://www.citymeals.org/ to learn more about Citymeals-on-Wheels.