Stretch Out

A few precautions can prevent future pain
Kelli Crosby
You brush your teeth daily because you don’t want cavities or gum disease, right? Well, what do you do on a daily basis to prevent tension in your neck? Brushing your teeth offers you preventive dental care, but what if you could learn to be preventive with the rest of your body?

We all have bad daily habits we don’t even notice until something starts to hurt. These bad habits are the root cause of many painful conditions. To help prevent pain, however, we can turn these bad habits into good habits that can be worked into our daily routine. Here is some general advice that can apply to almost every part of daily living.

Don’t Slouch. Slouching puts strain on your neck and can give you a headache. Your head weighs roughly 10 pounds-about as much as a bowling ball. Your spine is designed to balance that bowling ball when you’re in an upright posture. If you slouch, your muscles have to do more work to hold your head up, which makes your muscles tight and angry.

Sit Up Straight. Sit in a chair with your hands on your hips. Slouch. Feel how your hips roll back (if you’re wearing jeans, you’ll be sitting on your pockets). Now sit up straight by moving your pelvis forward and centering your weight over your pelvis and off your buttocks.

Sleep on Your Back or Side. Sleeping on your stomach makes you twist your neck and body in order to breathe. This twisted position is terrible for your spine, especially for prolonged periods during sleep. Check your pillow and make sure it has a thickness that will support your neck in a position neutral to the rest of your spine. Try a memory-foam contour pillow, especially if you are a side sleeper.

Bend with a Straight Spine. Bending over with a curved back puts pressure on your disc material and strains the spine. The pressure created during incorrect bending can cause the discs to bulge and put pressure on spinal nerves. Your back was not made to lower and raise your body-that’s what your buttocks, hips, and knees are for.

Stand with your knees shoulder-width apart and pretend you are going to lift a 50-pound box off the floor. If you are bending your knees and hips and using your legs to lower and raise your body weight, you are lifting correctly. Now, use the same technique to pick your shoes up off the floor. Think about a squatting movement when you need to lean forward, too-such as while washing your face in the sink. Let your hips and knees do the work.

Take Regular Stretch Breaks. The muscles in your arms and hands get tight when you grip or pull. The muscles in your neck and shoulders get tight when you reach forward or away from your body. Give these muscles a break with a simple stretch.

It only takes 10 seconds to lengthen the tight tissue, which will take pressure off your joints and prevent chronic conditions like tendinitis and bursitis. Watch for opportunities to work in a brief stretch.

Undo Yourself. Evaluate the position of your body during your daily activities and make sure you “undo” that position during the day. There is no way to teach a stretch for every single activity you do, but if you take the time to reverse the position of the joint and stretch in the opposite direction, you will lengthen tight tissue and reduce repetitive strain on joints.


Tips to Save Your BodyReplacing bad habits with good ones takes time and thought, but the effort is well worth it. Here are some helpful tips to keep you on track.

— If you keep waking up on your stomach, wear a pair of gym shorts to bed and put a golf ball in each pocket. When you roll onto your stomach, the golf balls will wake you up and you can return to your back or side.

— When unloading the dishwasher and getting laundry out of the machine, pose like a tennis player waiting for a serve. The knees are over your toes (but not beyond the toes), buttocks are backward, and shoulders are forward.

— Don’t try to carve out 30 minutes daily for a stretching routine. If you stretch regularly throughout the day, you will be more effective at keeping tissue loose. Remember, it only takes 10 seconds to stretch a muscle-so find those seconds during your day and make the most of them.

— Think about stretching the same way you think about hydration. Don’t wait until you’re thirsty to drink water; by then you’re already dehydrated. If you wait until something hurts before you stretch, you could develop chronic tension that can lead to everything from a headache to tendinitis.

A daily stretching routine will help prevent future issues and address current ones. Don’t wait until it’s a problem. Start stretching today and, little by little, your body will thank you.

Kelli Crosby is the author of How to Think Like a Physical Therapist in Your Everyday Life. She graduated in 1999 from the University of North Florida and completed her specialty certification in orthopedic manipulative therapy in 2006.

The Right Sunscreen

Cut through the hype and learn what works
Jason Barbaria
According to the American Cancer Society, more than 2 million people are diagnosed with skin cancer in the United States each year. There are more than 2,000 over-the-counter sunscreen formulas on the market today. How can you tell which sunscreens are the safest, most effective, and represent the best value for your money? In most cases, the answer comes down to the difference between the two types of filtering ingredients.


Chemical or Physical? The UV radiation in sunlight consists of UV-A, UV-B, and UV-C rays. UV-A and UV-B are both responsible for photoaging, skin cancer, sunburn, tanning, and wrinkling. UV-C is not a factor in skin health, as it is absorbed by the Earth’s atmosphere and does not reach us in significant amounts. Broad-spectrum sunscreen protects against both UV-A and UV-B. This protection can work in one of two ways: chemical or physical.

CHEMICAL UV FILTERS-Work by absorbing UV radiation.
-Require application 30 minutes before sun exposure.
-Provide partial protection from UV spectrum.
-May irritate the skin and eyes.
-Not regulated for safety by the US Food and Drug Administration (FDA); some may even be carcinogenic.
-Not photostable (exposure to sunlight degrades effectiveness).
-Avobenzone is the most commonly used chemical filter ingredient.

PHYSICAL UV FILTERS-Work by reflecting UV radiation.
-Start protecting immediately upon use.
-Provide full broad-spectrum protection.
-Non-irritating to skin and eyes.
-Safe, as particles do not penetrate the skin.
-Highly photostable (exposure to sunlight does not change effectiveness).

Zinc oxide and titanium dioxide are the most commonly used physical filter ingredients. Clothing and shade structures also count as physical filters.


How Stable Is It? One of the most important factors in the effectiveness of a sunscreen formula is also one of the least known to the general public. Photostability is an ingredient’s ability to remain effective after exposure to sunlight. Many people are aware that this is an issue for numerous skin care ingredients, but may be surprised to learn that some active ingredients in sunscreen–a product whose sole purpose involves being exposed to sunlight–are not photostable. In addition, the FDA’s new rules do not require sunscreen ingredients to be tested for photostability. Yet, many consumers expect that their sunscreen will protect them for longer than one hour.
Physical filters such as zinc oxide and titanium dioxide are photostable. Studies have shown that these ingredients suffer no degradation after more than two hours of sun exposure. However, the chemical filter avobenzone is not at all photostable, and degrades almost completely in less than one hour. Even worse, avobenzone also degrades on contact with other UV filters such as zinc oxide or titanium dioxide, and with metal ions such as iron oxide, which is commonly found in makeup. This goes a long way toward explaining why many consumers experience sunburn even after applying sunscreen as directed.


Health Concerns Effectiveness is not the only thing to consider in any product being applied to the face or body. Significant health concerns have also been raised about many sunscreen ingredients. Here are some issues to consider.
Avobenzone has been found to generate free radicals beyond acceptable safety levels after sitting on the skin for just one hour, and children and pregnant women have been advised not to use products containing it.
Octocrylene, which is known to act as an endocrine disrupter, is used in many sunscreens as a stabilizer. It can also cause skin irritation. According to the Archives of Dermatology, “Octocrylene appears to be a strong allergen leading to contact dermatitis in children and mostly photoallergic contact dermatitis in adults.”
Chemical UV filters can also have harmful effects on the environment. Octocrylene does not seem to be effectively contained in wastewater treatment plants, and studies in Switzerland have indicated that it accumulates in fish. Oxybenzone, a chemical UV-B filter often used in combination with avobenzone, has been found to negatively impact reef ecosystems and biodiversity.
Physical UV filters, in contrast, have an excellent safety profile. The FDA has long considered zinc oxide to be a safe ingredient for both external use and as a food additive, even in infant formula.
Considering all these factors, physical UV blockers represent the best choice overall. The main challenge in getting consumers to use sunscreens based on physical filters is purely cosmetic: zinc oxide and titanium dioxide tend to feel thick and greasy, and are visible on the skin, leaving a white residue. However, new advances mean there are now an increasing number of sunscreens that use these ingredients in formulations that allow for clear application.
When evaluating a sunscreen, the most important considerations should be safety and effectiveness. Carefully examine the ingredients and make use of all available information to make the best choices for yourself and your family.

Jason Barbaria is director of marketing at Dermagenics, a skin care line that includes sunscreen, cleansers, and moisturizers.

Is Your Vision Causing Muscle Tension?

 

Do you have tension headaches or chronic tension in your upper body? How about neck and shoulder stiffness? Maybe you experience strain in the temples, forehead, neck, shoulders, or back, especially after a long period of working at a computer or reading a book? If so, your tension could be related to how you look at the world.

Healthy vision is comfortable, efficient, and relaxed for the viewer, while poor visual habits can interfere with free and easy movement, making the body chronically tense. We use our eyes much of the day, and if we strain to see, we create tension in the face, neck, shoulders, and back muscles. Squinting and straining when we have trouble making something out, or stiffening our entire neck, spine, and pelvis every time we look up can affect the entire body.

Most of us develop these vision habits without even being aware of them, but there are other health factors that can play a role. Up to 5 percent of children are born with some kind of visual abnormality, or develop one in the first few years of life. A lazy eye, for example, may cause a child to hike up one eye or one shoulder, or twist the neck to look out of the better-sighted eye at all times. Being sensitive to light might cause a child to develop the habit of hanging the head forward. Injuries to or near the eyes can also cause chronic tension in the muscles of the eyes or structures near the eyes. And finally, emotional stress can cause us to hold our muscles tight while we look out at the world.

What To Do
Step One
Talk with your massage therapist about your pain and strain. During a session, your therapist can check you for extra tension in and around the eyes, neck, and shoulders, then fine-tune massage techniques to help relieve your discomfort. Relaxation exercises, as well as hot and cold packs, can offer additional relief.

Step Two
Do daily eye muscle stretches, practice self-massage, and use hot and cold packs over your eyes. Your massage therapist can show you how to use these easy, inexpensive aids.

Step Three
Your bodyworker may also refer you to another health-care professional who can help you reduce built-up tension. For example, a behavioral optometrist can check to make sure your glasses are the right prescription and help you learn better visual habits; a Feldenkrais practitioner can help you change old habits, see with less strain, and understand how emotional stress might be affecting your eyes; and an ergonomic expert can help adapt your office workstation so that it protects and does not strain your eyes.

Relief for Computer Users
According to the American Optometric Association, 46 percent of Americans spend at least 5 hours a day on a computer or smartphone. When looking at a screen, many people hold their head forward of center and slouch, which puts many upper-body muscles in a shortened position. These visual habits are now creating whole-body strain. In addition to head-forward posture, prolonged twisting of the head can tighten muscles in the back of the neck. At the computer, the greater the glare, the smaller the font size, and the poorer the resolution, the more likely it is that the person will strain to see and develop tightness in the upper shoulders.

Here are some ways to avoid pain and strain:
Computer users tend to blink very little and stare straight ahead, not using their peripheral vision. Be sure to keep blinking, which washes your eyes in naturally therapeutic tears and breaks up your stare.

Take frequent rest breaks using the 20-20 Rule: every 20 minutes, spend 20 seconds looking at something far away, preferably gazing out a window. Also, stand up and move as much a possible. This is a great time to do eye-muscle stretches and range-of-motion exercises for your back and neck. Use your fingertips to gently massage around your eyes, temples, and forehead. Finally, rub your palms together and gently cup your closed eyes. Relax and breathe freely.

Make sure you have good light, and check that your monitor is the correct distance away from your eyes and at the right height. Also, adjust the screen settings to where they are comfortable in terms of resolution and flicker.

If you wear eyeglasses, have them checked. For example, in order for some people to see clearly with their heads held in an upright and balanced position, without chronic tightness in the back of the neck, they may need to have a prescription for a longer focal length or larger bifocal inserts, or have an adjustment of their eyeglass frames if they are bent or twisted. Some people may need a stronger or weaker prescription. If your doctor has prescribed a pair of glasses specifically for seeing the computer screen, wear them.

Mary Betts Sinclair is an Oregon-based educator and bodyworker. Learn more about her at www.marybettssinclair.com.

The Salad Facial

Lynn Parentini
Everyone knows the benefits of incorporating fresh vegetables in their diet, but have you ever thought of bringing them into your skin care routine? Salad ingredients are loaded with beneficial nutrients and phytochemicals, and it didn’t take long for researchers to also ponder the power of plants when used on the skin.

While making your own products may sound complicated and messy, it’s not. Anyone with a juicer, a food processor, and a fresh market nearby can enjoy these earthy, organic facials as part of a home skin-care routine.

Gorgeous Greens
No salad would be complete without greens. There are many that impart cooling, hydrating, and soothing effects on skin, but those of note include dandelion greens, parsley, romaine lettuce, and watercress.
Dandelion green extract has a cleansing and detoxifying effect on skin. The ingredient has been used on eczema and psoriasis, and is known to contain high levels of antioxidants and zinc, which boost immunity.
Parsley is high in vitamin C. On skin, the herb is known to help shrink pores as it regulates the production of sebum. It also stimulates the production of collagen, which aids skin healing and reduces wrinkles. Parsley is a free-radical scavenger and helps repair damaged keratinocytes, the most common type of skin cell.
Romaine lettuce can be used not only as a compress or wrap, but also in a juice. The extract of this lettuce is high in vitamin K, which strengthens capillaries, and vitamin A, which normalizes skin cell turnover.
Watercress is diuretic and therefore anti-inflammatory. This mustard green contains high levels of sulphoraphane, which is antimicrobial and a cancer fighter. Watercress extract has been shown to boost the skin’s UV protection as well.
A popular addition to a green salad, or a salad facial, is avocado. The natural oils in avocado offer moisturizing benefits and have gained popularity in skin care products and cosmetics as an organic substitute for petrochemicals. Avocados are high in sterols, which are phytochemicals with an anti-cholesterol effect that heal dry skin and eczema. Avocado extract has also been shown to boost the skin’s natural sun protection. It also works against skin laxity as it boosts collagen production.

Salad Greens Facial Mask
Use only organic ingredients in this facial rejuvenation mask.

Ingredients:
1/4 cup dandelion greens
1/4 cup parsley
1/4 cup romaine lettuce
1/4 cup watercress
1/4 cup sunflower seed oil
Half a ripe avocado (optional)
A few drops of lemon or lime juice (optional, for scent and to maintain color)
1/4 cup of fennel (optional, for scent)

Wash and dry all the salad greens. Pulse a few times in a food processor. Slowly add the sunflower seed oil in a constant stream while the food processor is on. Allow the mixture to set for at least 10 minutes before application.

Pure Avocado Facial Mask
Avocados are known for their “good fats” but they are also full of vitamins and antibacterial properties. Flaxseed helps fight inflammation. When combined together, this calming mask will leave the skin looking hydrated and refreshed.

Ingredients:
1 ripe avocado (peeled, pitted, and cubed)
2 tablespoons sunflower seed oil or rice bran oil
2-3 drops lemon or lime juice (optional)
2 ounces flaxseed gel (optional)
1 tablespoon honey (optional)

In a blender or food processor, process the avocado until smooth. Add other ingredients to mixture slowly. Once mixture is combined, apply to face and decollete with wooden spatula. Leave on skin for 10-15 minutes, then remove with warm towel.

A Touch of Vinegar
Apple cider vinegar contains acetic acid. On skin, it is antifungal and antibacterial, normalizes pH, and cleanses skin as it breaks up excess sebum. It is often used as a foot soak to remedy athlete’s foot and other fungal conditions. Combine it with honey for even more antifungal, antibacterial, and humectant (moistening) benefits. Honey never goes bad because it has a high acid pH and low water content. It is good for acne and eczema, as it soothes skin and prevents infections.

Apple Cider Vinegar Tonic
Use this tonic as an astringent, to remove product, or to freshen skin.

Ingredients:
7 tablespoons apple cider vinegar
1 liter distilled water
2 tangerines
1 tablespoon baking soda

Add baking soda to water, and soak the whole unpeeled tangerines in it for one hour. This maximizes the amount of oil that will be extracted in the next step. Peel the tangerines, cut the peel into small pieces, and soak the peel pieces in the apple cider vinegar for up to seven days in the refrigerator. Strain and pour into a sterilized bottle.

Lynn Parentini is an author, educator, esthetician, massage therapist, and author of The Joy of Healthy Skin (Prentice Hall, 1995).

Spotting Skin Conditions

John Otrompke
Being aware of the first signs of skin conditions will help you know when it’s time to visit a doctor. Here is a short refresher on five of the most important signs you might see.

1. Butterfly Rash
This is a facial rash characterized by its shape: the middle part of the butterfly is on the bridge of the nose, with “wings” extending onto the cheeks. “It can signify a range of diseases, from milder conditions like rosacea, significant acne, eczema, and psoriasis, all the way to serious autoimmune connective tissue disorders such as lupus,” says Joseph Jorizzo, MD, professor and founding chair of the dermatology department at the Wake Forest University School of Medicine in Salem, North Carolina.

2. Infections
“Look for any sign of infection, such as a cold sore, which is characterized by a painful bump or blister on the face or nose,” says Jill Weinstein, MD, clinical instructor of dermatology at Northwestern University in Chicago. “This may be caused by herpes simplex.” Both viral and bacterial infections may appear as pustules, or tender lesions. They can sometimes look like acne, but may also be bigger or more isolated than a pimple, Weinstein says.

3. Patchy Hair
Be alert for round, patchy areas of hair loss, which can be a sign of an autoimmune disease called alopecia areata, Jorizzo says. “Alopecia is associated with thyroid disease, but it can also be upsetting to the patient in and of itself,” Jorizzo explains. “Prognosis is very good if there is just one little circle, but if they lose their eyebrows or eyelashes, or if it goes around the bottom of the scalp, the condition is likely to be more chronic.”

4. Symptoms on the Nails
Nails may also offer evidence of a medical condition. “Signs on the nails include a condition called clubbing, where there’s body under the cuticle that changes the angle of the nail, so that it’s like an upside down V,” Jorizzo says. Clubbing is sometimes accompanied by edema, and the cuticle area may feel wet. It can be a symptom of several lung conditions, ranging from chronic bronchitis to lung cancer.
Pits in the nails can be a sign of arthritis or psoriasis. Pits resemble a mere dent, perhaps 1 millimeter across. Jorizzo explains, “In psoriasis, the outer layers of skin turn over very quickly, and when they come from under the cuticle, little patches fall off, so you get a pit.”
Finally, a single dark black streak in the nail that comes up on to the cuticle can be a sign of melanoma.

5. Skin Cancer
The most common source of skin cancer deaths is melanoma, which may be identified using the ABCDE criteria:
Asymmetry. The mole is an unusual shape, not round.
Border Irregularity. The edges of the mole may be jagged, scalloped, or wavy, or very sharp in one area.
Color. The mole shows variation in color from one area to another. There may be multiple shades of tan, brown, black, white, blue, or red.
Diameter. The mole is greater than 6 millimeters in diameter.
Evolving. The mole is new, or an existing mole has changed in size, shape, or color.

A more informal method of spotting a suspicious mole is called the Ugly Duckling Test: when a mole just seems to catch your attention for some reason. “The classic example is when someone has one thing on them that just doesn’t look like any other spot on their body,” explains Elizabeth Quigley, MD, a physician in the dermatology service at Memorial Sloan Kettering Cancer Center in New Jersey. “Let’s say they have many black moles, but one brown mole. Or most of their moles are round and small, but they have one that is big and a different shape. That should be evaluated by a physician.”

The most common form of skin cancer is basal cell carcinoma. There are also some less common varieties that have different symptoms. “Basal cell carcinoma often presents in the form of shiny or pearly bumps, which patients think are pimples,” says Quigley. If the lesion has been there for six months, and sometimes bleeds, that’s a warning sign that it is not a pimple.
Squamous cell carcinoma, responsible for about 20 percent of all skin cancer deaths, has symptoms that are quite different from those of melanoma. “Squamous cell carcinoma can present as firm bumps, scaly patches, or ulcers that don’t get better. The skin is red and the scale is the kind that doesn’t go away with moisturizer,” Quigley says. “It’s different from just dry skin, and the scale is usually thicker.” She says squamous cells don’t rub off like normal dry skin, and the scaly patch may bleed if it is removed by pulling or picking.
Keep in mind that these are only guidelines, and you should have any concerns checked out by a qualified health-care professional. Knowing the warning signs can be valuable, but nothing replaces a doctor’s expertise.

John Otrompke is a health-care writer and consultant.

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Golden Liquid

Honey

Commercial honey has also had most of the pollen removed. Bee pollen is considered to be one of the most nutritionally-complete foods available due to its high amino acid and antioxidant content.

Although most commercial honey is not beneficial to your health, raw honey has multiple health benefits. Raw honey is unheated, unprocessed and unpasteurized. Therefore, it is able to keep all of its nutrients intact, as they are not destroyed by processing.

Raw honey contains bee pollen, has a high content of antimicrobial agents, and is full of antioxidants. It will generally have a honey comb included in the jar along with the honey.

Where to find local honey: http://www.honey.com/honey-locator/

1.Improve digestion – Use a tablespoon or two to counteract indigestion since it doesn’t ferment in the stomach.
2.Relieve nausea – Mix honey with ginger and lemon juice to help counteract nausea.
3.Acne cure – It can be used as an affordable face cleanser to fight off acne, gentle on sensitive/all skin types. Take half a teaspoon, warm between hands and spread on face gently, leave on for 10 minutes then rinse with warm water and pat dry.
4.Exfoliator – Honey makes a great exfoliator! Use honey on dry winter skin by adding two cups of honey to a bath, soak for 15 minutes, then add one cup of baking soda for the final 15 minutes.
5.Improve diabetes – Consumption of raw honey can reduce risk of developing diabetes and help aid medication used to treat diabetes. Raw honey increases insulin and decreases hyperglycemia. Add a little at a time and see how your blood sugar reacts to it.
6.Lower cholesterol – It can help reduce cholesterol and therefore decrease your risk for coronary artery disease.
7.Improve circulation – Raw honey makes your brain function optimally by strengthening the heart and improving blood circulation.
8.Antioxidant support – Consumption of raw honey increases plaque-fighting antioxidants.
9.Restore Sleep – Raw honey promotes restorative sleep. Add a tablespoon to warm milk to help increase melatonin and help you sleep.
10.Pre-biotic support – Raw honey is full of natural prebiotics which promote the growth of good bacteria in the intestine.
11.Improve allergies – If sourced locally, raw honey can help reduce seasonal allergies.
12.Lose weight – Substituting raw honey for white sugar can help in weight management
13.Moisturize – A spoonful of raw honey mixed with olive oil and a squeeze of lemon can be used as a hydrating lotion.
14.Hair mask – Raw honey hair mask can help boost shine, mix 1 tsp of raw honey with 5 cups of warm water, rinse thoroughly , air dry and style as usual.
15.Eczema relief – Use to treat mild eczema. Use it as a topical mixture of equal parts of honey and cinnamon.
16.Reduce inflammation – Raw honey has anti-inflammatory agents that can treat respiratory conditions such as asthma.
17.Heal wounds – Raw honey used topically can help quicken healing time for mild burns, wounds, rashes, and abrasions.
18.Cure UTI – Honey can help improve urinary tract infections due to its antibacterial properties.
19.Shampoo – Raw honey can cleanse and restore the health of your hair and scalp. Try this homemade shampoo recipe.
20.Relieve sore throat – Honey uses for sore throats is another fantastic remedy. Simply mix it with lemon essential oil and peppermint oil for fast acting benefits.

#honey

Dull, Brittle Nails, Yuck!

Sulfur is crucial in the development of strong nails and a deficiency can be what’s keeping you from that manicure.

Methylsulfonylmethane (MSM) is an odorless, tasteless form of sulfur found naturally in many fruits, veggies and meats, is good for your nails. It’s such an important building block of healthy nail tissue that taking 2,000 to 2,500 milligrams daily can help women grow strong, break-resistant nails within two months. MSM is quickly destroyed when food is heated or processed, so pumping up your levels with a supplement is a smart bet if you’re struggling with not-so-sturdy nails right now. Look for MSM in health food stores and nutrition outlets.

Bonus: According to studies at Oregon Health Sciences, MSM is also a powerful anti-inflammatory that can cut joint pain, muscle pain and headache flare-ups by 82 percent in as few as six weeks.

#Nails

Honey-Chili Sauce

This is excellent on chicken or shrimp!

1/4 cup chopped shallots
2/3 cup honey
1/4 cup sherry vinegar
1 teaspoon chili powder
1/4 teaspoon ground cumin
1-1/2 cups of chicken broth, low sodium
salt and paper to taste
1 teaspoon chopped cilantro
3 Tablespoons chopped pecans

Directions:
Lightly coat a sauté pan with cooking spray, than on medium-high heat sauté the chopped shallots until tender. Add the honey and vinegar to the pan. Quickly stir in the chili powder, cumin, and broth. Bring to a boil and reduce by half. Transfer sauce to blender or food processor and blend at high speed until smooth. Season to taste with salt and pepper. Stir in cilantro. Garnish dish with toasted pecans.

Serves 16
Calories: 56
Total Fat: 1g
Protein: 1g
Carbohydrate: 13g
Cholesterol: 0mg
Sodium: 48 mg