Answers To The Tomato Question

It's the end of the summer and you really only have two choices - ratatouille or gazpacho - to cope with an overabundance of tomatoes. Unless you turn to the old-fashioned method of canning, these dishes are two of the easiest ways to get rid of large quantities of tomatoes quickly.

Ratatouille, a popular dish from the south of France, is made by slowly simmering lots of tomatoes with eggplant, onions, peppers and zucchini, all of which, if you have a vegetable garden, are probably in large supply, too.

The cold Spanish soup, gazpacho, takes the same approach. This refreshing, uncooked soup is made quickly by puréeing fresh tomatoes with other end-of-summer surplus. It's a liquid salad served in a bowl or glass, depending on the consistency.

Gazpacho comes from the Spanish word caspicias, meaning "remainders" or "worthless things." This soup, however, is far from worthless. Gazpacho's tomatoes, garlic and onions contain phytochemicals that help protect against cancer and other chronic diseases, making this chilled refresher a powerful ally.

Tomatoes, for example, especially cooked versions like juice and sauce, are a major source of lycopene, a potent antioxidant thought to reduce the risk of some cancers. (Red and pink grapefruit and watermelon also supply lycopene.) The darker the color, the higher the lycopene content.

Gazpacho is not cooked, so there's no work over a hot stove, and because it's prepared in advance, it's a perfect dish for company, giving you more time with guests.

Using raw ingredients retains a fresh flavor and nutritional content. In gazpacho, each of the many vegetables used keeps its distinct flavor. And adding cold tomato/vegetable juice unifies these flavors and enhances the taste.

Gazpacho or other cold summer soups should not be served icy cold, which dulls their flavors. Let these soups sit for a while after taking them out of the refrigerator. And taste just before serving to check if the seasonings need to be adjusted.

Eating Breakfast Every Day Boosts Energy

Health studies continue to reinforce the importance of eating breakfast every day, said Sandy Procter, a registered dietitian with Kansas State University.

 People who eat breakfast are not only more productive and have more energy, but they also tend to eat less during the rest of the day, she said.

 "People sometimes think if they don't eat breakfast, they can cut calories, [but] that's a total fallacy," Procter said. "If we eat breakfast, studies have shown that we eat less throughout the day. Your appetite is not so out of control by the time you finally do eat."

 Breakfast also is a good time to drink water and other liquids the body will need.

 "Your body has been working all night, even while you're asleep, and a lot of our water needs go into processing calories and our basal metabolism," Procter said. "So, there's a need to replenish water first thing in the morning, too. People should include some type of beverage, and maybe two or three [beverages], for breakfast."

 Some foods are still considered better than others for breakfast. For example, cereals are rich in carbohydrates that are a prime source of energy to fuel muscles and the brain. Cereals also are a good source of B vitamins, which aid the energy producing process; and iron, which carries oxygen from the lungs to muscles. But, adds Procter, "what is eaten for breakfast is not as important as making sure that some form of breakfast starts each day."

Eating Right Helps Protect Skin From Sun, Too

Grab some sun-block, a straw hat and your protective clothing, then also think about the food you eat to help guard against skin cancer.

That's the advice from Mary Meck Higgins, a nutrition educator at Kansas State University, who says that many common foods can help protect skin against damage caused by normal exposure to the sun.

"My recommendation is definitely to use the sunscreen. In addition, eat a healthful, well-balanced diet so that you get more of the nutrients you need," Higgins said. "When we eat we're not only nourishing the inside of our bodies, but also keeping our skin healthy."

In addition to helping prevent skin cancer, good nutrition can help reduce wrinkles later in life. When the body gets the nutrients it needs, it is better able to replenish damaged skin and other cells.

The sun is the biggest culprit for causing skin damage. Studies using special photography have shown skin damage from the sun in children as young as four years old. Freckles and liver spots, for example, can be a sign of sun damage, Higgins said.

But, she adds, a healthy diet can partially offset the effects of being out in the sun: "The food you eat on a regular basis influences the amount of damage the sun has on the skin."

"There's a variety of ways that nutrients work to protect skin," Higgins said. "Some foods have antioxidants - such as vitamins A, E and C; and selenium - that help skin repair damaged cells. Some of the best food sources include fruits and vegetables, whole grain products, nuts, seeds, legumes and green tea.

"The antioxidants in foods are good for the skin because when oxygen is loose - that is, the molecule is not attached to anything - it causes damage to cells," Higgins said. "Aging of the skin is speeded up in the presence of these molecules. Also, cancer cells can form as a result of the oxidation process. Thus, we need to nourish the body's cells with antioxidants."

"If you have lots of antioxidants in your diet," she adds, "they reduce cell damage, and the cell is better able to repair itself and be healthy."

Some foods contain nucleic acids - called RNA, which is a nutrient that is important but not crucial for daily intake, Higgins said. Nucleic acids help restore a cell's energy and help replenish the wear and tear that happens to a cell.

Higgins said some of the best foods for nucleic acids are tuna, salmon, cod, shellfish, liver, other meats, poultry, lentils and beans.

"Eating fatty fish, including salmon, is also recommended because they contribute beneficial fatty acids to the diet that help protect the skin from sun damage," she said.

It is also important to drink plenty of fluids: water, juices, milk, soups, and more. When skin is dehydrated, Higgins says it "loses much of its ability to protect us from the environment."

Nutrition studies have supported the importance of healthful eating practices in protecting skin. According to Higgins, one study looked at people of varying ethnic backgrounds. Those who had less wrinkling of skin later in life had a diet high in vegetables, olive oil, legumes and fish; and had eaten less butter, margarine, milk products and sugary foods.

In general, she adds, "We know that a healthy body relies on good nutrition and good exercise habits. Eating according to the Food Guide Pyramid is an excellent way to ensure a balanced diet. The skin is one of the largest organs in our body. In order to keep our skin healthy, we need to take in the nutrients that will help us do that."