Omega 3 Fats Slash Inflammation to Fight Cancer and Heart Disease

It is a commonly accepted fact within the medical research community that systemic inflammation is a primary cause of many forms of cancer, heart disease and other chronic diseases that take the lives of millions well before their time. Poor diet, stress and lifestyle factors all contribute to inflammation that overworks body metabolism and encourages damage to the delicate vascular system that feeds our heart. Production of inflammatory chemical markers such as cytokines are accelerated over months and years of exposure that creates an environment known to encourage the spread of cancer cells and propagate cardiovascular disease.

Two independent studies published in the American Journal of Clinical Nutritionhave found that supplementing Omega-3 fats lowers the release of inflammatory biomarkers that are involved in damage to cells called soluble adhesion molecules. Researchers have demonstrated that Omega-3 fats from fish oil supplements effectively lower levels of circulating adhesion molecules to decrease risk of atherosclerosis and counteract the pro-carcinogenic action of these damaging compounds produced by long-term inflammation throughout the body.

Omega-3 Fatty Acids Inhibit Adhesion Molecules to Lower Heart Disease Risk
To prepare their work, researchers conducted a meta-analysis on eighteen separate studies that examined the effect of soluble adhesion molecules (sICAM-1) and Omega-3 fats and their impact on systemic inflammatory markers in the body. The results showed that Omega-3 supplements were associated with sICAM-1 reductions in both healthy people and subjects with abnormal blood lipid levels.

The scientists commented “This finding suggests that omega-3 PUFA reduces inflammation by selectively inhibiting monocyte activation rather than endothelial activation… and supports the notion that omega-3 PUFA can be supplemented to prevent the development and progression of atherosclerosis.”The Omega fats were found to lower levels of oxidized LDL cholesterol molecules and decrease particle size, both factors known to lower cardiovascular risk. The fats were also found to inhibit platelet aggregation or clumping and resolve particle adhesion properties to allow blood to flow freely through the vascular arteries.

Eat Fish Three Times Each Week or Supplement Daily with Distilled Fish Oil
A second research study performed in France determined that Omega-3 fats lower breast and prostate cancer risk in a cohort of 408 individuals with the disease, compared to 760 healthy control subjects. The scientists found a direct correlation between cancer development and Omega-3 supplementation, again by inhibiting the expression of adhesion molecules required for cancer cells to propagate.

Oily fish is the natural food source for pre-formed DHA and EPA Omega-3 fats. Many people avoid fish due to mercury contamination and unknown harvesting methods, making supplementation with a moleculary distilled form a viable option. Plant-based Omega-3 sources such as walnuts and flax seeds do not provide a good source of the necessary pre-formed long-chain fats, and while they are very healthy foods, do not yield a reliable supply of EPA and DHA fats. Read supplement labeling for a brand yielding 1,200 to 2,400 mg each day of combined EPA/DHA Omega-3 fats to lower the risks associated with heart disease and cancer.

Higher omega 3 fatty acids in blood reduced risk of hip fractures

Higher levels of omega-3 fatty acids in the blood may reduce the risk for hip fractures in postmenopausal women, recent research suggests.

Scientists analyzed red blood cell samples from women with and without a history of having a broken hip. The study showed that higher levels of omega-3 fatty acids from both plant and fish sources in those blood cells were associated with a lower likelihood of having fractured a hip.

In addition to omega-3s, the researchers looked at omega-6 fatty acids, which are generally plentiful in a Western diet. The study also showed that as the ratio of omega-6 fatty acids to omega-3s increased, so did the risk for hip fracture.

Though the study did not define the mechanisms for these relationships, the researchers hypothesized that inflammation may contribute to bone resorption, the breaking down of bone caused by the release of cells called osteoclasts.

“Inflammation is associated with an increased risk of bone loss and fractures, and omega-3 fatty acids are believed to reduce inflammation. So we asked if we would see fractures decrease in response to omega-3 intake,” said Rebecca Jackson, the study’s senior author and a professor of endocrinology, diabetes and metabolism at The Ohio State University.

“One thing that was critically important was that we didn’t use self-report of food intake, because there can be errors with that. We looked directly at the exposure of the bone cell to the fatty acids, which is at the red blood cell level,” said Jackson, also associate dean for clinical research in Ohio State’s College of Medicine. “Red blood cell levels also give an indication of long-term exposure to these fatty acids, which we took into account in looking for a preventive effect.”

Broken hips are the most common osteoporosis-related fractures, with an estimated 350,000 occurring annually in the United States. About 20 percent of people die in the year following a hip fracture.

The research is published in a recent issue of the Journal of Bone and Mineral Research.

The observational study did not measure cause and effect, so the researchers say the findings are not definitive enough to suggest that taking omega-3 supplements would prevent hip fractures in postmenopausal women.

“We don’t yet know whether omega-3 supplementation would affect results for bone health or other outcomes,” said Tonya Orchard, assistant professor of human nutrition at Ohio State and first author of the study. “Though it’s premature to make a nutrition recommendation based on this work, I do think this study adds a little more strength to current recommendations to include more omega-3s in the diet in the form of fish, and suggests that plant sources of omega-3 may be just as important for preventing hip fractures in women.”

Omega-3 and omega-6 fatty acids are both polyunsaturated fatty acids and essential fatty acids, meaning they contribute to biological processes but must be consumed because the body does not produce them on its own. Previous research has suggested that while both types of fatty acids are linked to health benefits, omega-3 fatty acids have anti-inflammatory properties and omega-6 fatty acids seem to have both anti- and pro-inflammatory effects.

The researchers used blood samples and hip fracture records from the Women’s Health Initiative (WHI), a large national prospective study of postmenopausal women that enrolled participants between 1993 and 1998 and followed them for 15 years. For this new work, the sample consisted of red blood cell samples and records from 324 pairs of WHI participants, half of whom had broken their hips before Aug. 15, 2008, and the other half composed of age-matched controls who had never broken a hip.

The analysis showed that higher levels of total omega-3 fatty acids and two other specific kinds of omega-3s alone were associated with a lower risk of hip breaks in the study sample.

On the other hand, women who had the highest ratio of omega-6 to omega-3 fatty acids had nearly twice the risk of hip fractures compared to women with the lowest ratios. The current typical American diet contains between 15 and 17 times more omega-6 than omega-3, a ratio that previous research has suggested should be lowered to 4-to-1, or even 2-to-1, by increasing omega-3s, to improve overall health. The primary omega-6 fatty acid in the diet is linoleic acid, which composes about 99 percent of Americans’ omega-6 intake and is found in corn, soybean, safflower and sunflower oils.

The specific omega-3 sources associated with lower risk for broken hips were ALA (alpha-linolenic acid), which comes from plant sources such as flaxseed oil and some nuts, and EPA (eicosapentaenoic acid), which is found in fatty types of fish. The other marine-sourced omega-3, DHA (docosahexaenoic acid), on its own did not have a significant link to lower hip-fracture risk, “but all three omega-3s were in the protective direction,” Orchard said.

Jackson, who was a vice chair of the WHI for more than a decade, said continuing analyses of data from the WHI will dig down to the genetic influences on metabolism and absorption of nutrients, and whether such genetic differences could affect health risk factors in postmenopausal women.

B Vitamins and Omega 3 Fats Slow Alzheimer’s Disease Progression

Proper nutritional status attained by consuming a healthy diet teaming with natural vitamins and minerals along with optimization of omega fat lipid ratios can help to prevent cognitive decline associated with Alzheimer’s disease (AD) pathology. Researchers studying the effects of nutrition at Oxford University in England found that daily supplementation with folic acid and vitamins B6 and B12 lowered levels of homocysteine, a known risk factor leading to decline in cognition and memory.

Further evidence published in the journalMolecular Nutrition & Food Researchexplains that a disproportionate ratio of omega-6 to omega-3 fatty acids plays a crucial role in the development of AD in later life. Cellular nutritional saturation from diet and appropriate supplementation with B vitamins and omega-3 fats may provide the cornerstone to prevent this most feared memory-robbing disease.

B Vitamin Supplementation Shown to Lower Homocysteine by 30% and Slow Brain Atrophy

Reporting in theInternational Journal of Geriatric Psychiatry, scientists examined the proposed link between elevated homocysteine levels and cognitive decline. Homocysteine has already been shown to dramatically increase the risk of heart disease and heart attack in prior studies. Researchers examined 266 people over the age of 70 with established mild cognitive impairment, and broke them into two groups. One group was supplemented with folic acid, vitamin B6 and B12, vitamin cofactors that lower homocysteine levels, while the second group received a placebo.

Brain wasting or atrophy is a common sign of cognitive impairment and is closely associated with Alzheimer’s dementia. The rate of brain atrophy is increased by higher concentrations of homocysteine in the blood and brain tissue. Researchers examining the results of this study found that the group supplemented with B vitamins for a period of two years experienced a 30% reduction in homocysteine levels. They found dramatic improvements in mental tests including global cognition and episodic memory (69% improvement in word recall memory) compared to the control group.

Omega-6 to Omega-3 Fat Ratio in Diet Creates an Imbalance in the Brain

The standard American diet (SAD) includes large quantities of oxidized omega-6 fats from fried and processed foods when compared to omega-3 fat consumption (from fish, nuts and seeds). The ratio of omega-6 to omega-3 fatty acids ranges from 20:1 to as high as 50:1 (ideal range is no more than 4:1), creating a perpetual degree of inflammation throughout the body. Researchers have determined that this imbalancecreates a disturbance in brain chemistry affecting neurotransmitter balance and electrical firing in the brain that sets the stage for amyloid tangles and cognitive decline.

Reestablishing omega fat homeostasis by balancing toward a 1:1 intake ratio and correcting B vitamin nutritional deficiencies provide deep insight toward understanding and controlling risk factors for the development of many forms of dementia including Alzheimer’s disease. Most middle aged adults will want to include a high potency B vitamin supplement (perably formulated from natural food sources) and include omega-3 fats from diet or fish oil consumption to lower dementia risk factors.

3 Ways Aloe Vera Nourishing Hair

Aloe vera is a herb commonly used in various skin and hair beauty products.

Aloe vera has many benefits and has been used since ancient times for traditional medicine.

One of the benefits to be had from Aloe vera is its ability to nourish the skin, including the scalp.

Aloe vera is often used for cheap natural treatment for hair loss, due to the nature of aloe vera which can promote hair growth.

So how exactly how aloe vera can increase hair growth?

Here is a review of the workings of the aloe vera nourish hair growth:

1. reduce Sebum

Sebum is an oily substance that is produced naturally by the body. Sebum is secreted by glands hair.

If produced in normal amounts, sebum can help provide natural moisture to the scalp.

When produced in excessive amounts, sebum gets accumulated on the scalp, mixed with dirt and form a crust that can damage hair follicles and prevent the growth of new hair follicles.
Aloe vera has antibacterial properties that help reduce excess sebum, allowing the scalp to breathe, and the hair follicles to renew itself.

2. Enabling Hair Growth

Aloe vera activates new hair growth and hair follicles by increasing blood circulation to the follicle root.

Aloe vera also helps cleanse the pores and make the scalp pH into balance.

3. Provides Moisture Natural, Vitamins, and Minerals

Aloe vera is good for keeping the scalps natural moisture and hair follicles. Aloe vera contains over 20 minerals and vitamins A, B1, B2, B6, B12, C, and E.

Hair follicles require certain vitamins can be met by aloe vera.

Thats 3 ways aloe vera nourish hair. Read also for the health benefits of aloe vera. may be useful.

3 Eye Exercises To Improve Your Eyesight Naturally

Whether we are going on an adventurous trip, or enjoying a happy family gathering, seeing clearly naturally, makes these fun occasions more exciting and fulfilling. Because our eyesight is such an important aspect of our health,it is critically important that we take the necessary steps to improve it.

What happens if you dont use a muscle? The muscle becomes weak and loses its ability to function efficiently. As soon as that muscle is exercised regularly it becomes stronger, increasing muscle strength and performance. A similar principle applies to eye exercises as they help to strengthen the muscles of the eyes that control vision. Here are 3 eye exercise techniques to improve vision naturally:

You can perform these techniques while listening to your favorite music. It makes the techniques more fun and maintains your motivation to practice them regularly. All it takes is just minutes a day.

1. Eye Motion Eye Exercise - The objective of this vision exercise is to strengthen the eye muscles. This goal is achieved by increasing their ability to focus on different objects in different positions quickly. To perform this technique, find a comfortable chair. Maintain an upright posture. Relax your body. Practice moving just your eyes not your head, across a room of your house. You are basically using your eyes to scan various objects in a room; TV, papers, tables, pictures, clocks and windows etc. Move your eyes continually while avoiding stopping at any particular object. While you are performing this technique, inhale and exhale deeply. Repeat this technique 3 times.

2. 10 second Focusing Technique - Close your eyes briefly and carefully and gently apply a very light message to your eye lids for 3 seconds. Then open them. Identify two fixed points; one that is close up and the other in the distance. For example, the close up point can be your computer and the distant point can be a window in the distance. Focus your eyes on the computer for 10 seconds then shift your focus to the window for 10 seconds. Repeat for 3 repetitions.

3. The Figure 8 Eye Exercise Technique - This eye exercise improves vision while providing the additional benefit of relieving stress and tension in the eyes. Be seated in a comfortable chair at a distance of about 3 feet from the wall, (about 10 feet away). Simply imagine a large figure 8 on the wall. The same way you would trace the outline of a shape or object on a piece of paper with a pencil or pen, In this case, pretend that your eyes are that pencil and start tracing the outline of that imaginary figure 8 moving your eyes only not your head for 10 breaths. Trace the outline of that figure exactly. The number of repetitions you perform depends on your comfort level. For example, pay attention to the way your eyes feel. 4 repetitions are recommended but if your eyes feel tired take a break and decrease the number of repetitions

We can promote eye health with the application of eye exercise techniques. They strengthen, tone and improve the efficiency of the eye muscles helping us to see better naturally; the way Mother Nature intended us to see.

My name is Joel King. I am an internet marketer, college student and vision improvement success story who enjoys helping others improve their vision. Take the next step to sharper, clearer natural eyesight today! Visit: http://www.betternaturalvision.com

By : Joel Travers King
Article Source :  3 Eye Exercises To Improve Your Eyesight Naturally

3 Ways That You Do Not Forget A Diet

Its not easy maintaining a healthy diet, many of which fail in the diet because of boredom or forget. Nevertheless, there are many easy ways you can do to avoid forgetting and bored while keeping your diet.

Forget that a diet may be caused by a slowing of blood flow to the brain, so that the center lost memory function to remember. Similarly, the boredom, often appear suddenly as the regulator of pleasure in the brain does not work.

Diet in order to be enjoyable and not easily forgotten because of boredom, there are some easy ways you can do as below.

1. No Need to avoid your favorite foods
Such as white rice rather than brown rice, it should not hesitate to eat white rice brown rice though said to be much healthier. Alan Aragon, MS, a nutritionist from Menshealth said as long as it is still 80-90 percent according to the needs of intact fibers or with minimal processing, the source of carbohydrate not need to be replaced.

Rational explanation of these suggestions is a matter of taste. When a person feels comfortable and good with food, then that person will eat more regularly and if consistent success in the long run it will be bigger.

2. Use both hands alternately
Although not a lefty, there is no harm in occasionally with his left hand holding a spoon and fork with his right hand. Researchers from the University of Southern California says that eating with the less dominant hand can make a person more attention to what he eats, so avoid overeating.


3. Balance calories in and out with regular exercise
Enough energy to balance the burning of calories consumed, just to avoid feeling useless because it has to bother adjusting the diet.

A good diet will not be useful if not combined with a balanced physical activity. Aragon said that the sport is as important as setting a good meal, and then suggest to exercise at least 3 times each week for 30-60 minutes.

3 Meals Should Be Consumed If You Want To Slim

Many types of diets are developed both by doctors and nutritionists. Some types of effective diet helps lose weight but all is not well, because it can eliminate the essential nutrients for the body.
The most correct way is to manage your diet by not cutting all the essential nutrients required, just limit or reduce the portions. This is her kind of food should you eat to keep the program healthy weight loss:

1. Vegetable & Fruit
Eat vegetables and fruits should not be abandoned as a weight loss program because of its high content of vitamins, minerals and fiber. Plus, certain vegetables such as broccoli, green beans, carrots and green foliage contains very little calories. Eat four to five servings of vegetables and fruit every day to make the stomach feel full without consuming a lot of calories. Because already feel full, automatic desire to eat so much less and it really helps you lose weight faster.

 2. Whole Wheat Seed 
Whole grains are the best sources of fiber other, and is very useful to make the stomach full longer than refined grains. When purchasing products from wheat, select that read whole on the packaging. Products made from whole grains such as whole wheat bread, whole wheat pasta or brown rice provide fiber, vitamins and minerals more. You are advised to consume whole grains approximately four to five servings a day

.3. Meat & Protein 
Meat and other protein sources can contribute excess calories if not consumed properly. When purchasing red meat, choose the thin pieces, such as kinds of loin (sirloin, tenderloin). As for chicken, choose the chest less fat and discard skin.

Other healthy protein choices are fish, fisheries, egg white and dry grain. Grains such as soybeans, peas, beans and lentils, including low-fat protein, but high in fiber which helps the stomach full faster though consumed in small amounts.

3 Weight Loss Programs Is Best

Steps to burn fat on the body is the real battle for most people who have weight problems. Much time should be set aside and the hard work and sacrifice is not small. Slim body is a most useful thing, if you observe a weight loss program is good. However, a diet program does not necessarily bring a positive and effective by itself, but the motivation and a strong commitment is crucial in the success of a diet program that you run. It is important to note because of the strong motivation and commitment it takes quite a long time to get satisfactory results. That way we would consider some important weight loss program below.

Glycemic Index Diet

Glycemic Index Diet is one very popular weight loss program. Large intake of carbohydrates will cause an increase in weight. Carbohydrates are turned into glucose. Glucose and also carbohydrates which that are not burned are transformed to fats. The diet program restricts carbohydrates that increase blood glucose level and also have a very high caloric content. Low calorie usage and also low glucose amounts will result in weight reduction.

Diet Watch

Diet Watch is beneficial simply because it forces you to track food consumption to lose weight as well as to block weight gain. It doesnt only allow you to have your ideal body size, this also boosts your nutrition from this healthy and also balanced eating routine. The diet plan presents several options to fit your preferences and tastes.

Weight Watchers promotes weight loss just because it incorporates tasty dishes in diet plans. It boosts a beneficial well-balanced diet rich in protein as well as fiber. Diet plan programs that recommend starvation are harmful. A sensible diet retains you from starving and binging.

The Sonoma Diet

The Sonoma Diet is a very popular diet based mostly on Mediterranean dishes. The key of the program is portion control. Youre stimulated to limit food which is rich in glucose and saturated fats.

It focuses less on food watch and a bit more on quality of food intake. You might be still allowed to munch on fatty food and desserts as long as you cut down on the portions. Absolute deprivation is difficult and in many cases can turn you right down a slippery slope. The Sonoma diet puts into action discipline by reliable dining choices.

One other accepted way is to burn fat and also develop muscles. Many men choose this plan mainly because it permits them to eat as many protein as they want so long as they follow a steady exercise regimen. Eating must not be manipulated if ever you go to the gym and burn calories. Above diet and restriction, working out is the primary focus of this plan. It melts fat while you are promoting good health as well as immunity to diseases.

The right program is determined based on several factors as well as it may vary from one person to another. Choosing a program needs a special examination of your physical fitness, health specifics as well as lifestyle. You should be able to determine your objective combined with a reasonable time frame.

It helps to be very clear from the start as to how much youre willing to sacrifice to lose weight. Your on-going condition will exhibit what you have to correct or control to lose weight. Above all, you have to be committed and determined before you start on a program.

Star Fruit Recipes Part 3

Marinated Sour Shrimp

• 2 pounds large shrimp with shell


• 6 shallots, peeled and finely chopped


• 3 red chilies


• 4 sour star fruit, sliced


• 1/2 teaspoon salt

Put shrimp in a pan with 8 cups water and bring to boil. Simmer for 4 minutes, drain and plunge shrimp in iced water for 30 seconds. Drain, then peel shrimp. Grind or blend shallots, chilies and star fruit. Add salt to taste and a little lime or lemon juice if not sour enough. Combine with shrimp and serve.

Grilled Tuna and Star Fruit Salad

• 1 1/2 pounds fresh tuna, 1 inch thick, cut into 4 pieces


• Mustard Dressing, recipe follows


• 2 star fruit, cut crosswise into 1/4 inch thick slices


• 8 cups torn mixed lettuce


• 1 cucumber, peeled, halved lengthwise and thinly sliced


• 3 green onions, sliced

Arrange the tuna on a lightly oiled grilling tray or broiler pan. Place 1/4 cup of the Mustard Dressing in a small bowl. Brush some dressing over the fish. Grill or broil, uncovered, for 5 minutes. Turn the fish and arrange the star fruit alongside it on the grilling tray. Brush the fish and star fruit lightly with the dressing. Return to the grill. Cook for 3 to 6 minutes longer, or until the fish flakes easily with a fork. Combine the lettuce and cucumber in a large salad bowl. Add the remaining dressing and toss to coat well. Divide the salad evenly among 4 dinner plates. Place 1 piece of tuna on the center of each salad. Arrange the star fruit slices around each salad plate. Sprinkle with green onions.

Mustard Dressing:

• 1/2 cup mayonnaise


• 1 tablespoon lime or lemon juice


• 1 1/2 teaspoons Dijon mustard


• 1 1/2 teaspoons chopped fresh dill


• 1/4 teaspoon paprika

Combine the mayonnaise, lime juice, mustard, dill and paprika in a small bowl and mix well. Chill until ready to use. Makes about 1/2 cup. 4 servings.

Broad Bean Star Fruit Bologna

• 1 cup canned broad beans, drained


• 1/2 cup star fruit, diced


• 1/2 cup bologna, diced


• 3 cups mixed fruit and nuts


• 1 cup cooked couscous, cooled


• 3 cups yogurt


• 1 tablespoons Cajun seasoning


• lettuce leaves to serve

Combine broad beans, star fruit, bologna, fruit and nuts, couscous, yogurt and Cajun seasoning. Arrange lettuce leaves on a platter. Spoon bean mixture on top. Serve chilled as a great meatless main course, or as a side dish to barbecued chicken or steak.

Butterhead and Mesclun Salad w/Grilled Star Fruit and Edible Flowers

• 3 tablespoons champagne vinegar


• 1 teaspoon minced garlic


• 1/4 finely chopped mixed herbs such as thyme, tarragon, chives or parsley


• 1/3 cup olive oil


• salt and pepper to taste


• 1 star fruit cut crossways into 1/4 inch slices


• 1/4 head butterhead lettuce such as Boston or Bibb washed and leaves separated


• 2 cups mesclun salad mix or other mixed greens that have been washed


• 1/2 head of radicchio finely sliced


• 16 edible flowers such as nasturtiums, chive blossoms or pansies

Combine the champagne vinegar, herbs, garlic and salt and pepper in a mixing bowl and allow to steep 15 minutes. Slowly whisk in the oil until completely emulsified. Prepare the grill for the star fruit. Lightly grill the fruit for about 3 minutes on each side. Place the lettuce leaves on serving plates. Mound the mesclun greens on top. Garnish with the radicchio. Arrange the edible flowers and star fruit on the lettuce leaves around the edge of the plate. Drizzle the dressing over the salad. Serves 4.

Star Fruit Mui

• 2 quarts star fruit, cut in slices


• juice of 3 lemons


• 1 1/2 tablespoon salt


• 6 tablespoons sugar or 9 tablespoons raw sugar


• 1/8 teaspoon Chinese five spice


• 2 1/2 tablespoons whiskey

Dry star fruit in the sun for 2 days. Rinse. Combine remaining ingredients and bring to a boil. Add star fruit and simmer about 15 minutes, until shiny and transparent. Cool. Store refrigerated in sterilized jars. Age 2 to 3 days before eating.

Grilled Chicken and Star Fruit

• 2 teaspoons finely grated orange peel


• 2 tablespoons orange marmalade


• 2 teaspoons olive oil


• 1 tablespoons fresh snipped thyme


• 2 1/2 teaspoons ground coriander


• 1/8 teaspoons ground red pepper


• 1/4 teaspoons salt


• 1 small ruby red grapefruit


• 2 ripe, firm kiwi


• 2 medium ripe nectarines


• 2 ripe, firm star fruit


• 4 medium boneless, skinless chicken breast halves

Combine orange peel, orange marmalade, oil, thyme, coriander, red pepper and salt in a small bowl and set aside. Peel and quarter grapefruit and kiwi. Pit and quarter nectarines. Cut star fruit into 1/2 inch thick slices. Thread fruits on 4 metal skewers. Grill chicken directly over medium heat for 12 to 15 minutes until chicken is no longer pink, turning once. During the last 8 minutes of grilling place fruit skewers directly over medium heat. Brush fruit and chicken with the marmalade mixture often. Turn fruit once. While the chicken and fruit are grilling prepare some rice for a great side dish. To add even more of the islands to your meal you could use couscous as a great side dish choice. Serves 4.

Art Deco Salad

• 2 cups shredded lettuce


• 1/2 cup shredded red cabbage


• fresh parsley to taste


• 1 medium carrot, shredded


• 1 medium tomato, chopped


• 3 large radishes, shredded


• salt and pepper


• 1 star fruit, sliced for garnish


• bottled dill dressing

Arrange all ingredients on a salad plate, top with dill dressing and slices of star fruit. Serves 1.

Duckling with Star Fruit Sauce

• 2 4 pound domestic ducklings, thawed if frozen


• 1 teaspoon dried thyme leaves


• 1 teaspoon fresh parsley, chopped


• 2 bay leaves


• 1 small onion, chopped


• 1 carrot, thinly sliced


• 1 small stalk celery, chopped


• salt and pepper

Star Fruit Sauce:

• 1 cup dry white wine


• 1 cup medium dry sherry or port


• 1/4 cup rice vinegar


• 1 teaspoon tomato paste


• 7 ounces star fruit, pared, pureed and sieved


• star fruit slices for garnish

Roast Duckling: Preheat oven to 375F. Remove giblets and fat from body cavity of ducklings and reserve for another time. Rinse ducklings inside and out with cold water. Pat dry with paper towels. Stuff ducklings with thyme, parsley, bay leaves, onion, carrot, celery and salt and pepper to taste. Tie legs together with string. Pierce skin all over with tip of small knife. Arrange ducklings on rack in large shallow roasting pan. Roast at 375F for 1 1/2 to 2 hours until thermometer inserted between leg and thigh registers 180F. Spoon off fat from roasting pan several times during baking. Remove ducklings and rack from pan, reserving drippings in pan. Keep ducklings warm. Put sauce ingredients in a pan over medium heat. Bring to boil and reduce heat. Simmer until reduced. Server over duckling and garnish with star fruit slices.