Friday, November 25, 2011

THE VISION THING

Martin Scorsese | Photo by Art Streiber

Photo by Art Streiber


BY RICK TETZELI

How Marty Scorsese risked it all and lived to risk again in Hollywood.

AT 69, AN AGE WHEN MOST HOLLYWOOD DIRECTORS have been packed off after a hollow cavalcade of plaudits, roasts, and nostalgic fetes, Martin Scorsese is once again panicked about hitting a deadline. His new movie is Hugo, a 3-D children's movie being released by Paramount Pictures this Thanksgiving weekend, and Scorsese has never before directed in 3-D, nor, God knows, made anything resembling a kid flick. But this is what life is like for Marty, as everyone calls him. The director has achieved the trifecta of a fulfilling, creative life: enough money to do only what truly interests him, enough freedom to attack those projects in a way that is satisfying, and enough appreciation from his peers to tame--just slightly, just ever so slightly--the neurotic beast of self-doubt. After 22 movies, five commercials, 13 documentaries, a handful of music videos, three children, five wives, and 25 studios; after insolvency and misery, after box-office failures and years of going unappreciated; after the one Oscar and all the others he should have won, Marty Scorsese has earned the right that every creative person dreams of: the right never to be bored. And what all this adds up to in his case, what this really means to this particular man, is that he has earned the right to continue to fret every little detail in the world well into the next decade and for as long as he cares to make movies.

So as he sits down for the filmed part of a fastcompany.com interview in his office screening room, a comfortable unostentatious cave surrounded outside by posters of classic films likeThe Third Man, Citizen Kane, and Ladri di Biciclette (The Bicycle Thief), Hollywood's eminence grise starts off by wanting to get something straight: "Let me ask you: Do I look like Quasimodo? Am I sitting too far down in the chair? The shoulders on this jacket, against these chairs, they can scrunch up so I look like Quasimodo. Okay, is this good?" Yes, Mr. Scorsese. And how are you feeling today?

"I'm good. I'm tired. I'm tired, but in a good way. There's just so much to do. What I'm worried about is, is there confusion in the film? Because there's so many things going on, especially in a movie like this, in 3-D. There's the color timing; Bob Richardson has done the film but he's in Budapest right now shooting another film, and he's got to get the timing right, but he's doing it through Greg Fisher who's living here now, but originally Greg did it with Bob in England, so there's that problem. Rob Legato is living here now for the special effects--he doesn't live here, but he's here in New York till the picture's finished. These special effects are hard! Some take 89 days to render--89 days to render! And what if you don't like it when it comes back? I tell them at a certain point, you've gotta tell me, you've got to say: This is the point of no return, Marty; you've got to make up your mind right now about this facet of the shot! So, you know, that's when you've got to make up your mind."

Scorsese, to pick a side in an endless argument, is America's greatest living director. And yet he still can't make up his damn mind, still gets obsessed, still gets crazed by the same kinds of things that make any creative type nuts. Is he going to get the resources he needs? Will his bosses like what he's doing? Will they give him another chance on another project? How much of his creative vision will get into this project? How much will the powers that be screw with his vision? When does he say "no" to them? When does he say "yes"? Whom does he trust? And how in the world is he going to get away with doing the work he loves for his whole life?

In an era when careers are measured in months rather than decades, Scorsese has reliably delivered for 45 years--but it still isn't easy. "There's always been pressure," he says. "People say you should do it this way, someone else suggests that, yes, there's financing, but maybe you should use this actor. And there are the threats, at the end--if you don't do it this way, you'll lose your box office; if you don't do it that way, you'll never get financed again. . . . 35, 40 years of this, you get beat up." Hollywood has always been a battlefield, as rough as any more-traditional corporate setting.

And yet unlike so many creative geniuses, Scorsese hasn't burned out, he hasn't alienated the people he's worked with, and he's generally not considered a creep. Despite the fact that he's never had a massive box-office hit (Shutter Island is his biggest grosser to date, with $300 million earned worldwide), Paramount decided to give him a reported $85 million to make a 3-D children's movie about a broody child named Hugo Cabret. And while Hugo's success is uncertain (for God's sake, screams conventional wisdom, it's two hours long, it's dark, it takes place in France, and aren't people over live-action 3-D?), Scorsese is well on his way toward funding his next project, Silence--an adaptation of a book about 17th-century missionaries. In Japan! (Which is yet another foreign country, people!)

Photo by Art StreiberOf course the spectacles audiences will wear to see Hugo will be a cross between Scorsese's own and the flimsy 3-D glasses of yore. | Photo by Art Streiber

Any man who can get this stuff financed--never mind make great art from the material--has clearly learned a trick or two. Scorsese has sweated the details of his career as thoroughly as the details of his movies. As he explains here, in his own rat-a-tat style, the man knows a few things about constructing a life of meaningful work--things that apply to anyone in the business of trying to craft a creative life.

RESPECT THE PAST

Nobody talks about the movies the way Marty Scorsese can talk about the movies. His conversation bounds from John Cassavetes (a mentor) to Steven Spielberg (a friend) to Akira Kurosawa (an acquired taste) to George Melies, the silent-film director and innovator whose story forms the basis of Hugo. "When we begin a film," says Dante Ferretti, the Oscar-winning production designer of KundunGangs of New York, The Age of Innocence, and now Hugo, "I read the script and then Marty shows me films. Many, many films, with many different references he wants me to think of for the look of our movie. He carries all these films in his head. He shows me whole films for just one shot, telling me, 'Remember this image, that's the feel I want.'"

Scorsese revels in such details. He likes to speak of directors on three levels: their films, their careers, and their lives within and without Hollywood. He is fascinated by how these men (and the occasional woman) made it--or didn't make it--through the gauntlet. In 1995, he narrated and codirected a documentary about their careers called A Personal Journey With Martin Scorsese Through American Movies. It's a career how-to video disguised as the greatest lesson in U.S. film history. Going back to D.W. Griffith, through Howard Hawks and Billy Wilder, and up to modern-day filmmakers, he looks at how these "smugglers, iconoclasts, and illusionists" managed to get some version of their creative visions on-screen. "I was mainly interested in the ones who circumvented the system to get their movies done," he explains in the video. "To survive, to master the creative process, each had to develop his own strategy."

For someone whose own innovations are numerous--the introduction of a certain New York street vernacular in Mean Streets and Who's That Knocking at My Door, the intimacy of the boxing scenes in Raging Bull, the rush and flow of Goodfellas, and now, with Hugo, a reinterpretation or rediscovery of how 3-D can bolster a film's beauty without intruding on the story--Scorsese understands himself as a product of, and a battler against, the Hollywood system. He draws clear lines from classics past to his own work: Nicolas Cage's EMT inBringing Out the Dead is "a modern-day saint, like what Rossellini did in Europa '51"; the fight sequences in Raging Bull draw from, yes, the ballet in The Red Shoes. His comfort with the past is so deep that he romanticizes the old-Hollywood-studio system, where directors worked for one studio churning out at least a movie a year, if not three or four. "There was always a part of me that wanted to be an old-time director," he says, laughing. "But I couldn't do that. I'm not a pro."

 

A Man For All Genres

Think Scorsese is just a director of gangster flicks? Think again.

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TRUST YOUR CONFIDANTS...

Ferretti is one of Scorsese's trusted advisers at this point, along with director of photography Bob Richardson, costume designer Sandy Powell, casting director Ellen Lewis, and, above all, editor Thelma Schoonmaker. As much as possible, he enjoys working with the same crew. He enjoys working with the same actors, as well. First came Robert De Niro, Harvey Keitel, and Joe Pesci; more recently it's been Ben Kingsley and, of course, Leonardo DiCaprio; in Silence, he'll turn once again to Daniel Day-Lewis.

"Any great artist needs a lot of support," says Schoonmaker. "We're a group that is totally committed to his high standards, and we understand what he's after." The creative process of a director, unlike that of an actor, is essentially collaborative. And some of Scorsese's greatest creative moments have come about because of suggestions by those closest to him. Watching some early takes on Raging Bull, British director Michael Powell remarked to Scorsese that "there's something wrong about the color of those red gloves." That, says Scorsese, was when he knew the film had to be shot in black and white. When Scorsese was scouting a location for his great Five Points battle in Gangs of New York, Ferretti pushed him toward the CineCitta production facilities in Rome. "We were in Venice talking about this," says Ferretti." We had considered New York, but there's nothing in the city that looks the way it did back in the 1860s. We thought about Canada, but it's too cold. So we decided to go to Rome to check out CineCitta . I loved this idea, since I live here [in Italy]. Before we went, I called up a restaurant, a good one just outside CineCitta, and I said, 'Listen, I'm bringing Mr. Martin Scorsese, and it's important that we eat well. Do you understand me? It's very important that we eat well!' So we went to CineCitta--Marty, Thelma, all of us--and after, we went to the restaurant. And that is why we shot Gangs at CineCitta! I mean, of course there were other reasons . . . "

...BUT NOT TOO MUCH

"There are two kinds of power you have to fight," Scorsese says. "The first is the money, and that's just our system. The other is the people close around you, knowing when to accept their criticism, knowing when to say no." All directors face pressure to make their films shorter, and Scorsese simply cannot deliver a short film. He hasn't made a sub-two-hour movie in 25 years, since the 119-minute-long The Color of Money. For children's movies, the industry standard is to keep it under 90 minutes. Hugo is a two-hour visual feast, with stretches that even some adults at its New York Film Festival premiere screening found taxing. "Some may suggest--how can I put this?--that there's an indulgence on my part," says Scorsese. "But sometimes something needs time to work on a viewer. People talk about length, but it's not just length. It's pacing and rhythm. I've done some of the fastest pictures--the sequences in Goodfellas, and particularly those in Casino, which is a three-hour film that moves very fast."

It's not just a question of ignoring what may seem like completely sensible suggestions. You've also got to know when a collaboration has run its course. "Over the years, people change and they want other things. You've got to understand when a collaborator isn't satisfied anymore," says Scorsese. "Michael Ballhaus--he was a lifesaver for me, an extraordinary cameraman who helped me relearn how to make a motion picture on After Hours. The last picture he did with me was The Departed. It was a very tough picture to make. We had lots of problems with actors' schedules, and I was constantly reworking the script. For The Aviator, the dialogue was very straightforward. But in The Departed, it was not, and with those actors! I mean, that's why you want them, but that doesn't make it easy. So Michael decided he wanted to do other things. That was very sad."

PLAY THE CORPORATE GAME

Sometimes you just have to give in to the system. Scorsese comfortably admits that he made at least two movies for calculated business reasons: The Color of Money, in 1986, and Cape Fear in 1991. The early '80s were difficult for Scorsese. "For a long time," says Schoonmaker, "our films were not recognized and did not make money--which was a serious problem." As much as critics now admire Mean StreetsTaxi DriverRaging Bull, and even The King of Comedy, none of those movies ignited the box office. The Last Temptation of Christ had been ginned up in 1983, but six weeks before production was to begin, the studio pulled the plug. Scorsese's follow-up to The King of Comedy was After Hours, a quirky comedy starring Griffin Dunne. The film was shot on budget and on time over 40 nights in SoHo and did fairly well as a low-budget film. But none of that mattered. "They saw me as outside Hollywood," Scorsese remembers. "'You're gone, you're in independent cinema now, on the outside from now on.'"

"There was always a part of me that wanted to be an old-time director," says Scorsese, laughing. "But I couldn't do that. I'm not a pro."MARTIN SCORSESE

Enter The Color of Money. Paul Newman was interested in doing a sequel to The Hustler, the 1961 movie he had starred in with Jackie Gleason. Scorsese abhorred the idea of doing a sequel to anything but says he was intrigued by the character of Eddie Felson: "Again, it was a guy who took too many risks, overstepped the line, didn't understand his own self-destruction, and didn't catch on until it was too late." So he took the job, as a way of proving to Hollywood that he could make a box-office winner. "It was a calculated business move. I needed the new studio heads to think they could give me another chance, finance me again."

Color hit at the box office, and Paul Newman took home the Oscar for best actor. As a result, at least the way Scorsese tells the story, he won the right to finally make his passion project, The Last Temptation. But the tortured production drained Scorsese financially. "I was never interested in the accumulation of money, you know. And I never had a mind for business," he explains. "There have been serious issues with money over the years. I have a nice house now, in New York. But there have been major, major issues. In the mid-'80s it was pathetic, I mean, my father would help me out. I couldn't go out, I couldn't buy anything. But it's all my own doing."

Three confidants pushed him into Cape Fear: his agent, then-CAA chief Michael Ovitz, the best career counselor Scorsese ever had; De Niro, enthralled by the role of Max Cady, the psychotic criminal bent on revenge; and Spielberg. "We were down in Tribeca at dinner," Scorsese remembers, "and I said, 'Steven, I can't do this, I hate the script.' He said, 'Marty, if you did the picture, would the family live at the end?' I nodded yes. So he said, "If that's the case, do whatever you want up until that! And, oh, by the way, this guy over here? He's the scriptwriter. Wesley [Strick], meet Marty.'" He took the movie, with Strick as a willing participant. "We tried to push the genre as far as we could," Scorsese remembers. "We pushed it as good as we could. And I'll never forget the call I got from Ovitz after we'd done it. I pick up the phone and he says, 'Congratulations, Marty, you're solvent! Now don't go screw it up again.'"

DEFY THEM WHEN YOU MUST

In the editing room, in the waning weeks of a production, everything is on the line. The studio pushes harder than ever for the film to satisfy its box-office needs. Actors, through their agents, plead for more screen time. Colleagues have their own ideas, and then there's the despair of the director realizing all the mistakes he made during those precious, long-gone days of shooting. "This is when you see I ain't got certain scenes and I wish I had them," says Scorsese. "Maybe we didn't have the money. Maybe I didn't have time, but if I had chosen to shoot other things other ways, I would have had the time. Whatever--now it's too late. Let's say you make 25 or 30 decisions on a particular scene. If one or two big ones were off, they can ruin everything about that scene. And you only discover this in the editing room."

Martin ScorsesePhoto by Art Streiber

At this point, he says, everything is focused on one thing: "What does the film need, what does the scene need?" In every movie, whether a commercial play like The Color of Money or a passion project like The Age of Innocence, "there is an essence to the project that you must protect. You cannot make concessions on that, the story cannot be tampered with past that point; you have to fight off every power or force around you."

This is when Scorsese retreats to a long dialogue with his one constant collaborator, Schoonmaker, who has edited every film of his since Raging Bull. Unlike his other collaborators, Schoonmaker is not a child of the movies. Whereas Ferretti and Scorsese can go on and on about films they watched during their isolated childhoods, Schoonmaker grew up intending to be a diplomat and fell into editing after being chided in the early 1960s by State Department interviewers for her anti-apartheid views. Starting with their time together at New York University, she learned everything she knows about films from Scorsese, who also introduced her to her husband (Powell, the British director). "Thelma stays loyal to me, and to what I'm trying to do with the story, through everything. We'll say anything to each other in the editing room--anything," he says, smiling as he raises those famous eyebrows. "What can be done? What shouldn't be done? If the studio is saying this, maybe what they really mean is this. There are so many issues, it can get very tricky, very political. She'll see me getting tired and giving in, let's say, to someone who has my ear and is very influential, to someone who uses threats. There are a lot of those more and more now, and she will say, 'Be careful, because this is going to harm the whole thing, the whole project.' She gets me back on track if I'm going off."

"Marty knows Hollywood very well," says Schoonmaker, "and he handles them brilliantly. I could never do it. I've heard them say things in meetings--once someone said, 'Why don't you take Gone With the Wind and apply it to this movie?' I swear to God! I would walk out, but he just takes it in stride. His neighborhood prepared him for dealing with Hollywood. And he will fight to the death for a film not to be ruined."

"Thelma and I," says Scorsese, "we think alike in terms of culture and politics. The resistance is always there, that '60s thing we grew up with. Not hippies or anything! I'm not a hippie, not that I had anything against them. We have a way, we can tell when something smells too much of being a part of the process, and we don't want to get too close to that. Sometimes you wake up and you've gone there. But then you move on, watch that the next time you're more careful."

FIND ANOTHER OUTLET--OR EIGHT

Here's a little list of the side jobs that Martin Scorsese, who turned 69 this November 17, has been involved in over the past two years.

1) A Letter to Elia, a doc he directed about film director Elia Kazan.
2) Public Speaking, a doc he directed about writer Fran Lebowitz.
3) Boardwalk Empire, HBO's epic gangster series set in Atlantic City. He directed the first episode and now executive-produces.
4) Living in the Material World, the George Harrison doc he directed.
5) Surviving Progress, a doc he produced, based on the book A Short History of Progress.
6) La Tercera Orilla, a 2012 film directed by Argentine director Celina Murga, who was paired with Scorsese in the Rolex Mentor and Protege Arts Initiative. He will executive-produce her movie.
7) A new Terence Winter project for HBO about a drug-fueled movie exec in 1970s New York; Scorsese will direct the first episode and executive-produce the series (with Mick Jagger).
8) The Film Foundation, which has restored more than 550 old movies and basically salvaged the silent-film era. Scorsese is the founder and chairman--and is personally involved in the restoration of 10 films this fall, including four silents directed by Alfred Hitchcock.

There are two reasonable responses to this kind of list:

1) You should be doing more with whatever creative gift you have.
2) As Tim Van Patten, an executive producer and director of Boardwalk Empire, says: "I don't know how he does it. He's always juggling. I have enough trouble doing this one job and having a life."

This work on the side, especially the music documentaries, has become increasingly vital for Scorsese. "There was a point with The Departed where I was ready to throw in the towel. I wanted to make the movie I thought the script was about, and I thought the studio wanted something else. I figured, Jeez, at this point in my career, I just want to make films where, granted I'll stay within budget, but I just wanna make the movie I wanna make. You're gonna come to me, especially on a project like this, my home turf sort of, and then you're asking for these actors and this kind of movie? I thought this might be the end, just let me out of here and I'm going to shoot the Rolling Stones on stage, that's it."

He did wind up making The Departed, as you may have heard. But since then, besides shooting the Rolling Stones in their most visceral stage performance in decades (Shine a Light), he also directed a great Bob Dylan doc (No Direction Home) and the George Harrison feature. These films are made on a much smaller budget than, say, Shutter Islandor Hugo. But with less money comes more freedom. "When I get frustrated with the commercial playing field of feature films, I go to these movies. I have had the need, more and more, to explore the spiritual or religious. Elements of that find their way into my music films. Music is for me the purest art form. There's a transcendent power to it, to all kinds, to rock 'n' roll. It takes you to another world, you feel it in your body, you feel a change come over you and a desire to live," he says, laughing at his enthusiasm. "That's transcendence." And a far cry from the mundane battles with Hollywood. "The Stones," he says, "working the stage like that at their age, strong and visceral, pure movement and sound and images. That's strong and powerful and defiant."

GIVE BACK AND LEARN

For a filmmaker so conscious of the history of his art, it's hardly surprising that Scorsese is a generous mentor. As Van Patten and Winter were setting up Boardwalk Empire, Scorsese regularly invited them to his offices for screenings. "He's this legend and all that," says Van Patten, "but you get past that instantly because Marty's such a regular guy. Whenever you're with him it's an education. He started us out by meeting once a week, for a double feature or a single movie. He never puts down a film. He'll find something positive about everything. We were watching this one movie called Pete Kelly's Blues [directed by Jack Webb, star of the '60s cop series Dragnet]. After, Marty says, 'Well, this is not Jack Webb's best work,' and I'm thinking, Jack Webb? Really? Does Jack Webb even have best work?' But that's the way he is."

"At this point," says Scorsese, "I find that the excitement of a young student or filmmaker can get me excited again. I like showing them things and seeing how their minds open up, seeing the way their response then gets expressed in their own work." Hugo itself is something of a lesson in film history for kids, with its plot centered around Melies, whose work, which Scorsese has helped restore, is featured in the movie in a run of strange and wild clips.

His biggest teaching project these days is his 12-year-old daughter, Francesca. He's trying to give her a cultural foundation that seems less readily available these days. "I'm concerned about a culture where everything is immediate and then discarded," he says. "I'm exposing her to stuff like musicals and Ray Harryhausen spectaculars, Frank Capra films. I just read her a children's version of The Iliad. I wanted her to know where it all comes from. Every story, I told her, every story is in here, The Iliad."

"Three months ago," he remembers, gesturing to the room around us, "I had a screening here for the family. Francesca had responded to Mr. Deeds Goes to Town, and to Mr. Smith Goes to Washington, so I decided to try It Happened One Night. I had kind of dismissed the film, which some critics love, of course, but then I realized I had only seen it on a small screen, on television. So I got a 35-millimeter print in here, and we screened it. And I discovered it was a masterpiece. The way Colbert and Gable move, their body language. It's really quite remarkable!"

Posted via email from Music Business Information

Thursday, November 24, 2011

What Can I Be Thankful For?

by Billy Graham
Q: I've always enjoyed getting together with family for Thanksgiving , but to be honest, I'm dreading it this year. It's been a tough year for me and I don't have any reason to be thankful. I'll put on a happy face and act like I'm glad we're together, but down inside I'll hate myself for being a hypocrite. Have you ever felt this way? -- J.McF. 

A: I'm sure we've all gotten involved in things we didn't want to do, but sometimes it's better to do them anyway -- not for our sake so much as for the sake of others. This isn't necessarily hypocrisy; it may simply be thoughtfulness. 

At the same time, I hope you'll take time this Thanksgiving to think of at least five things for which you should be thankful. For example, many people don't have any family to share Thanksgiving with -- but you do. Others struggle with bad health and can't join in their family's celebration -- but you can. Still others are homeless or destitute this Thanksgiving -- but you aren't. 

You see, when things go wrong in our lives we always tend to focus on what we've lost, instead of being grateful for what we still have. But even in hard times God blesses us far beyond what we deserve, and our hearts should be full of thanksgiving for every blessing He gives us. The Bible reminds us that "Every good and perfect gift is from above, coming down from the Father" (James 1:17). A thankful heart is a joyful heart. 

Most of all, thank God today (and every day) for Jesus Christ, who gave His life for our salvation. Is He part of your life? If not, let this become the greatest Thanksgiving you've ever had, by asking Him to come into your life as your Savior and Lord. 

Posted via email from Religion

Roasting The Perfect Turkey

The Perfect Bird: How to Roast the Best Thanksgiving TurkeyENLARGE IMAGEPhoto: Todd Coleman

by Molly Stevens

As the so-called kitchen professional in my family, I used to be expected to come up with newfangled takes on the Thanksgiving turkey each year. I've brined it, smoked it, fried it, dry-rubbed it; but eventually I (and everyone else around the table) tired of elaborate seasonings and complicated preparations. What we really craved was just a fantastic roast turkey—and this recipe produces exactly that. Follow these steps and you'll have tender legs, juicy white meat, burnished skin, and lots of gravy. In fact, it's the single best technique for roasting a bird that I know and the only one I use anymore when it comes to this special meal.

To start, I shop for a fresh, humanely raised bird, ideally not more than 15 pounds; the gargantuan, industrially raised fowl sold by the truckload around the holidays are bland (at best) and, because they're so big, impossible to cook evenly. One 13- to 14-pound fresh turkey will generously feed 10 to 12 people (for more guests, buy a second turkey). Bring your bird home at least two days before Thanksgiving so you have ample time to presalt, a simple step that keeps the turkey juicy and intensifies its natural flavors.

  1. Begin with the gravy: You'll want plenty of it, so I recommend buying and roasting turkey parts, which will be used to make the gravy's deeply flavorful broth. You'll need five to six pounds of turkey parts —ideally a mix of necks, wings, and legs — to make enough gravy for 10 to 12 people. Ask your butcher to chop the parts into four-inch pieces; smaller pieces are best because the skin and collagen release more easily from the bones, adding flavor and body to the broth. Pat the parts dry with paper towels, arrange them in a single layer in a large flameproof roasting pan (I use the same one I use for the turkey), and roast them in a 450-degree oven, flipping them with tongs after 30 minutes, for an hour total, until nicely browned.
  2. Transfer the roasted parts to a four- or five-quart saucepan. Don't worry if bits stick; you'll capture them when you deglaze the pan. Place the roasting pan over your largest burner (you can use two burners if that's a better fit), turn the heat to high, and add two cups of water. Bring to a boil, scraping the bottom with a wooden spoon to dissolve any cooked-on drippings, and then pour the liquid into the saucepan. Add enough additional water to the saucepan to just cover the turkey pieces; any more can result in a diluted broth. Depending on the shape and size of your pot and turkey parts, you'll probably need about seven to eight cups of water total. Bring to just below a boil over medium high heat, and immediately lower the heat to a very gentle simmer. Skim any foam or scum that rises to the top, and add one large coarsely chopped carrot; one large coarsely chopped yellow onion; one coarsely chopped rib of celery; one-half teaspoon of kosher salt; one-half teaspoon of whole black peppercorns, and one bay leaf. It's awkward to skim once you've added the vegetables and seasonings — since they tend to float to the surface — so I don't bother. As long as you don't let the broth boil aggressively, it will be clear. Continue to simmer, uncovered, until it has a sweet, rich turkey flavor, two and a half to three hours. When the broth is done, set a fine-mesh strainer over a heatproof bowl. (If you don't have a fine-mesh strainer, line a colander with a double thickness of cheesecloth.) Strain the broth, pushing gently on the solids to extract as much liquid as you can but not so hard as to mash the vegetables—this will cloud the stock and give it a murky flavor. Let the broth sit on the counter until it cools to room temperature, and then cover and refrigerate for up to four days. Once the broth has completely chilled, remove the layer of surface fat. You can freeze this broth for up to six weeks. In fact, if I'm traveling by car for the holiday, I'll freeze the broth in plastic tubs and use them as ice packs in my cooler.
  3. Presalting is the key to a juicy bird. Remove the giblets from the turkey, and refrigerate them for later use (except the liver, which you can discard or save for another use). Then patthe turkey dry with paper towels. Sprinkle two tablespoons of kosher salt andone teaspoon of freshly ground black pepper liberally all over the turkey, spreading a little in the cavity and being sure to season the back, the breasts, and the meaty thighs. If you've never pre-salted before, this may look like too much salt, but it's not. As the turkey sits in the refrigerator, the salt will gently permeate the meat, improving the waterholding ability of the muscle cells so that, when cooked, the meat stays juicy yet does not become overly salty. In fact, when you pull the turkey from the fridge after its salt treatment, the skin will be taut and dry with no trace of salt. Arrange the turkey on a wire rack over a rimmed baking sheet, and refrigerate uncovered (this dries the skin, which helps it turn crisp during roasting) for one to two days.
  4. I am a firm believer in not stuffing the turkey: It roasts more quickly and evenly when its cavity isn't filled. I've probably tested every single roasting method out there, from roasting at very high heat to flipping the bird to distribute its juices; none of them surpasses this one, which requires placing the turkey in a very hot oven, then roasting it at a moderate temperature the whole way through. Remove the turkey from the refrigerator about two hours before roasting to take the chill off; this also helps it cook more evenly. Heat the oven to 450 degrees.
    Tuck the wings behind the neck, and tie the tips of the drumsticks together with kitchen string. Arrange the turkey breast-side up on a rack in a sturdy roasting pan. Pour one and a half cups of your homemade turkey broth into the pan, and slide the turkey into the oven, immediately lowering the heat to 350 degrees. Then let it do its thing, rotating the pan after about one and a quarter hours, for two and a half to three hours total. Meanwhile, combine the remaining turkey broth with the giblets in a two-quart saucepan over medium heat. Simmer gently, partially covered, until the giblets are tender, about 45 minutes. Remove the giblets (saving them to add to the gravy later, if you like), and keep the broth warm.
  5.   
  6. For the prettiest, most evenly bronzed bird, baste by spooning pan drippings over the breast every 45 minutes. If you notice the breast or drumsticks getting too dark, cover them loosely with foil during the last 30 to 45 minutes of roasting. Alternatively, if the legs aren't browning —which can happen if the sides of your pan are too high — you may want to flip the turkey so it roasts breast-side down for about 35 minutes and then finish it breast-side up.
  7. The first hint that the turkey is ready will be the tantalizing aroma that fills the kitchen; you can count on its cooking for about 13 minutes per pound. 
    To be sure, pierce the meaty part of a thigh with a sharp knife, and check that the juices run mostly clear with only a trace of pink—don't wait for them to become completely clear, a sign that the turkey is overdone. To doublecheck, insert an instant-read thermome ter into the thigh, careful not to hit bone; it should read 170 degrees.
  8. When the turkey is done, grab both sides of the roasting rack with oven mitts to lift and tilt the turkey, and let the juices pour from the cavity into the pan. Set the turkey aside, tenting it very loosely with foil, to rest for at least 30 minutes while you tend to making the gravy. 
    (This resting period allows the proteins to cool and firm up, so the turkey better retains its juices when carved.) Pour all the liquid from the roasting pan into a heatproof bowl or 1-quart glass measuring cup, and set it aside. Set the roasting pan over two burners at medium-high heat, and add three-quarters of a cup of dry white wine or dry vermouth and two tablespoons of brandy. Bring to a boil, scraping with a wooden spoon to dissolve any flavorful cooked-on bits, and return the reserved liquid to the roasting pan. Boil, stirring often, until the liquid is reduced by nearly half, about eight minutes. Turn off the heat, and set aside.
  9. Once the liquid from the roasting pan has settled, spoon off and transfer the surface fat to a medium saucepan, measuring as you go, to make a roux for your gravy.
    You'll need about four tablespoons of fat, but every turkey is different, so if you're short add enough butter to make up the difference. Heat the fat over medium-low heat, and whisk in one-third cup of flour until smooth. Cook for about four minutes, until the roux has a light amber color, and then gradually whisk in the reserved pan drippings. Bring to a simmer, and slowly whisk in four cups of warm turkey broth. Let the gravy simmer and thicken, whisking occasionally, for about 15 minutes (or more for thicker gravy). Add more broth if needed to get the consistency you like. For a hearty giblet gravy, finely chop the neck meat along with the gizzard (after removing the gristle) and the heart, and stir this meat into the finished gravy. Season the gravy with salt and pepper to taste, and keep it warm as you carve the turkey. By now, your kitchen will likely be crowded with guests hoping to steal a taste of the big bird. Call everyone to the table, say your thanks, and enjoy your perfect roast.

Posted via email from WellCare

Tuesday, November 22, 2011

What's New and Beneficial about Turkey

  • Studies now show a clear difference between intake of red meats (like beef) and intake of white meats (like turkey) with respect to certain activities in our digestive tract. One particularly interesting study has determined that formation of N-nitroso compounds in the large intestine is much more likely to occur from high intake of red meats like beef than from high intake of white meats like turkey. Since excessive formation of N-nitroso compounds is associated with increased risk of colon cancer, this finding points to a special benefit that may be provided by turkey and other white meats in comparison to red meats.
  • Turkey has recently been shown to fall into a group of high-protein foods (including tuna and egg whites) that can help keep post-meal insulin levels within a desirable range.
  • The feeding of turkeys can make a significant difference in their body composition and health benefits. Recent research has made it clear that the amount of total fat in turkey, the composition of this fat (including its amount of omega-3 fatty acids), and the protein content of turkey all closely depend upon the diet that the turkey has been fed. Studies involving the use of linseed oil (flax oil), fish oil, and coconut oil in poultry feed all show a relationship between these fat-based feed components and the composition of the turkey meat. Interestingly, the use of coconut oil in poultry feed has also been associated with an ability of this ingredient to lower risk of infection in the turkeys fromCampylobacter bacteria and Salmonella bacteria. Investigators have hypothesized that it's the caprylic acid in the coconut oil that may be primarily responsible for this decreased risk of infection.
  • The physical health of the turkeys prior to slaughter can also make a significant difference in nutrient content. Researchers have recently shown that meat from turkeys fed plant oils containing alpha-linolenic acid (ALA, the basic building block for other more complicated omega-3 fatty acids like EPA and DHA) will only contain these more complicated omega-3 fatty acids if the turkeys were healthy prior to slaughter. In other words, if the turkeys were not in good health at the time when they consumed feed with ALA, their bodies were not capable of metabolizing ALA into EPA and DHA and those more complicated omega-3 fatty acids were not found in the final turkey meat.

    WHFoods Recommendations

    One of the great advantages of turkey is that much of the fat can be easily removed making it a very lean source of protein. We recommend roasting turkey to keep it moist and bring out is best flavor. Turkey dries out quickly so it is important not to overcook it; it is also important not to undercook it. For more on the Healthiest Way of Cooking Turkey see the How to Enjoy section below. While usually associated with the holidays, turkey can be enjoyed year round. 

    Food Chart 
    This chart graphically details the %DV that a serving of Turkey provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Turkey can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Turkey, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

    Health Benefits

    Health research on turkey has been somewhat limited. While turkey has typically been included in studies on poultry in general, the much greater consumption of chicken has tended to overshadow research on poultry. Nevertheless, there are some turkey benefits that are important for you to consider when thinking about the place of this food in your meal plan.

    Multiple studies have pointed to key differences in the health risk associated with high intake of red meats like beef versus high intake of white meats like turkey. In the case of red meats, high intake has been associated with increased risk of heart disease, increased risk of type 2 diabetes, and increased risk of colon cancer. High intake of white meats—including turkey—has not been associated with these health problems in a majority of studies.

    We believe that it's always a good idea to avoid excessive intake of meats, regardless of whether they are white or red. As animal foods, meats never contain dietary fiber, are typically less concentrated in flavonoids, carotenoids, and other health-supportive nutrients than plant foods, and often contain significant amounts of long-chain saturated fat. However, if you do end up having a large portion of meat, we believe that the research shows greater health safety in the case of white versus red meats.

    As a low carb food, turkey naturally scores low on the glycemic index scale and should be regarded as a food that can be helpful in regulating blood sugar. It's relatively high protein concentration is an important factor in this regard, since protein helps food keep a steady pace as it moves through your digestive tract - not too fast and not too slow. One recent study on a very small sample of young men has documented the ability of turkey to help keep insulin production in a healthy range following the consumption of turkey-containing meals.

    There has been some confusion in media publications about the role of turkey as a sleep-promoting or relaxation-promoting food due to its tryptophan content. From a research standpoint, we think it's important to set the record straight in this regard. The amino acid tryptophan is clearly a nutrient of special importance when it comes to sleep. That's because the hormone melatonin (MLT) helps regulate your sleep and wake cycles, and it's made from the amino acid tryptophan. Your pineal gland is the place where tryptophan gets converted into MLT, and this process seems to become less reliable as we age. It can also get thrown out of kilter by changes in our exposure to daylight and darkness (for example, as might occur with a person working odd job hours, like swing shifts and graveyard shifts). What's generally misunderstood about turkey, however, is the amount of tryptophan it contains. Turkey is actually very similar to shrimp, tuna, snapper, halibut, chicken, lamb, beef, and salmon in its tryptophan content, and there is no research evidence to show that it helps increase MLT production. When people feel more sleepy or relaxed after eating turkey at large holiday meals like Thanksgiving and Christmas, what's most likely happening from a physiologic standpoint has nothing to do with the turkey. What happening is most likely the result of general food over-consumption, including over-consumption of higher-carb foods that were included in the meal.

    Description

    There is probably no other food that evokes images of celebration, family, friends and giving thanks than turkey since it has long been associated with holidays such as Thanksgiving and Christmas. Yet, recently turkey has added something more to its repertoire than being a holiday food. It is now thought of as a delicious and nutritious meat that can be enjoyed on any day of the year. Its rise in popularity has also been spurred by the increased availability of individual turkey pieces such as breasts, tenderloins, cutlets and ground turkey. These alternatives to cooking a whole turkey have made it more convenient for people to easily incorporate turkey into their diets.

    History

    Turkeys are native to the United States and Mexico and are a food that was part of the traditional culture of the native Americans. Christopher Columbus brought turkeys back with him to Europe upon his return from the New World and by the 16th century, turkeys were being domestically raised in Italy, France and England. At first, they were reserved for the banquet tables of royalty, but their enjoyment soon became more widespread throughout societies.

    Turkey has long been associated with American history. Think turkey and images of Pilgrims and Thanksgiving dinners are evoked. Benjamin Franklin must have felt that the turkey was all-American because he wanted it to be our national bird and was upset when the eagle was chosen instead. But the turkey as an icon of America and freedom doesn't stop there—Neil Armstrong and Buzz Aldrin ate roasted turkey (well, space-food roasted turkey) as part of their first meal on the moon.

    Today, the countries that consume the most turkey per person include Israel, the United States, France, Italy, the United Kingdom, Canada and the Netherlands.

    How to Select and Store

    It's worth taking special care in the selection of turkey! Several aspects of turkey selection will help you maximize your health benefits from this World's Healthiest Food. First, we recommend the purchase of fresh turkey. Technically, the U.S. Department of Agriculture (USDA) guidelines allow use of the word "fresh" only when turkey has never been stored a temperature below 26Ë F (-3Ë C). (Otherwise, the term "frozen" or "previously frozen" would be required.) Additives like sodium erythorbate, MSG, and salt are not allowed on fresh turkey, and that's a major health advantage for you.

    Second, we encourage the purchase of certified organic turkey. Federal organic standards require organic turkey to be raised on organic feed, providing you with a food that is far less likely to contain unwanted contaminants. However, we also encourage you to go even further in your decision-making process and select certified organic turkey that has had genuine access to pasture. The words "free ranging" or "free roaming" as allowed on labeling by the USDA do not provide enough assurance about turkey quality since poultry are only required to have access to the outside in order for these terms to be used on packaging labels. "Access to the outside" might not involve any natural pasture access whatsoever or any reasonable outdoor lifestyle for the turkey. So look for organic turkey that is described as "pasture fed," or contact the producer to find out exactly how their birds are treated.

    One additional important note about organic turkey: don't assume that it won't be available in your local grocery. In a fascinating recent study on poultry purchasing, researchers found that 41% of consumers who had never bought organic turkey assumed that it would not be available in their local store and didn't even consider selecting it because of this assumption! In addition to the fact that many stores already carry organic turkey, you'll find that the members of the meat department staff in your local grocery are often willing to help make organic meats—including organic turkey—available to their customers.

    Instead of purchasing skinned turkey breasts at the store to provide yourself with the lowest fat form of turkey, purchase turkey breasts with the skin still intact. Wait to remove the skin from the turkey breasts after cooking. (In this way you'll improve the moisture and flavor and aroma of your turkey while not significantly increasing the total fat content.)

    We'd also like to mention a few tips related to the purchase of ground turkey. Just like whole turkey, we encourage the purchase of certified organic ground turkey, since organic standards require organic turkey to be raised on organic feed. Organic ground turkey (like organic whole turkey) will provide you with a food that is far less likely to contain unwanted contaminants. However, even with organic ground turkey, be careful when reading those prominent labeling claims like "95% fat-free." Those claims are based on the weight of the food, not on the nutrient content. When possible, look on the back of the packaging for a Nutrition Facts Panel, and check serving size and actual grams of total fat and saturated fat per serving. We've seen organic ground turkey that contains 9 grams of fat and 180 calories in 4 ounces, making it 45% fat in terms of calories. This same ground turkey also contained 2.5 grams of saturated fat, or about 13% of the daily limit. For many people, that amount of total fat and saturated fat in a small serving of turkey could be difficult to blend in with an overall balanced diet. Yet we've also seen organic ground turkey that only contained 2 grams of fat, 0.5 grams of saturated fat, and 130 calories in 4 ounces. That second product was only 14% fat in terms of calories, and a much better choice for blending into a balanced diet.

    Safe handling of turkey is very important! We encourage you to take special care with this food. When you purchase raw turkey, try to make the grocery store your last stop before heading home. When you arrive back home, promptly get your turkey into the refrigerator. In addition, it's worth checking your refrigerator's temperature if you have never done so. A temperature of 40Ë F/4Ë C or below is needed for raw turkey safety. Turkey should also be stored in the coldest section of your refrigerator (usually at the bottom, in the back). If the store packaging is intact and secure, store it this way since this will reduce the amount of handling. (The only exception being that if you buy a whole turkey with giblets, it�s important to remove the giblets and store them in another container and then rewrap the turkey). Yet, if the packaging is not secure, and it seems as if the turkey liquids will leak, rewrap it securely before storing. This is very important to make sure that the turkey does not contaminate other foods in the refrigerator.

    Refrigerated raw turkey can keep for one or two days while cooked turkey will keep for about four days. Remember to always store the turkey meat separately from any stuffing or gravy you have prepared.

    Be very careful when handling raw turkey that it does not come in contact with other foods, especially those that will be served uncooked. Wash the cutting board, utensils and your hands very well with hot soapy water after handling the turkey.

    If your recipe requires marinating, you should always do so in the refrigerator as turkey is very sensitive to heat, which can increase the chances of spoilage. When defrosting a frozen turkey, do so in the refrigerator and not at room temperature. Put the turkey on a plate to collect any liquid drippings.

    How to Enjoy

    The Healthiest Way of Cooking Turkey

    We recommend roasting turkey to bring out its best flavor although you will have to allot several hours for cooking.

    Preheat the oven to 350°F (175°C). Rub 3 TBS lemon juice and some salt and pepper on the outside of the turkey. Then lift up the skin where you can and rub these seasonings directly on the flesh.

    Place the turkey breast side down in a shallow roasting pan. Roast unstuffed turkey for 15 minutes for each pound.

    At 30 to sixty minutes before it is done, measure the internal temperature with a thermometer. (The range reflects the differing size of the turkey; do so at 30 minutes for smaller turkeys and 60 minutes for larger ones.) When it reaches 125Ë F/74Ë F, you should turn the turkey and then increase the oven temperature to

    400Ë F/200Ë C for the remaining roasting time.

    When the turkey is done, its internal temperature must read 165°-170°F/74°-77°C when the thermometer is inserted into the mid-thigh. When it is done remove it to a platter, and let it sit for 15-20 minutes before carving to allow the juices to be redistributed and the meat to become moist throughout.

    If you want optimal safety, it is better to cook turkey stuffing outside of the turkey, for the simple reason that contamination of the stuffing with microorganisms from the raw turkey is not possible if the stuffing is cooked separately. However, many people look forward to the special flavor of stuffing cooked inside the turkey, and if you decide to use that procedure, please make sure that the center of your stuffing is tested with a cooking thermometer and reaches a minimum of 165Ë F/74Ë C.

    For details, see Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs.

    A Few Quick Serving Ideas

    • Use ground turkey instead of ground beef in chili con carne recipes. (See our special tips on ground turkey selection provided in the How to Select and Store section.)
    • On a bed of romaine lettuce, serve diced turkey, cooked cubed sweet potatoes, cranberries and walnuts. Toss with a light vinaigrette for a salad that emanates the flavors of Thanksgiving.
    • Use ground turkey to make turkey burgers or turkey meat loaf. (Once again, see our special tips on ground turkey selection provided earlier.)
    • Say olé to turkey burritos. Place cooked turkey pieces on a corn tortilla, sprinkle with shredded cheese and diced tomatoes and onions. Broil for a few minutes until hot.
    • Turkey salad can be prepared numerous ways and can be served for lunch or dinner. One of our favorite recipes is to combine the turkey with celery, leeks, dried apricots and almonds.

    WHFoods Recipes That Feature Turkey

    Individual Concerns

    Animal protein is a significant source of dietary cholesterol and saturated fat. These two compounds have been associated with development of various chronic diseases, including heart disease and some forms of cancer.

    When using meat in cooking, treat meat as a side dish that compliments a meal of vegetables, grains or legumes. Portion sizes of meat should not be more than 3 to 4 ounces. Almost all of the fat in turkey is found in the skin, and dark meat is higher in fat than the light meat. Check labels carefully if you use turkey cold cuts. Food processors may combine dark meat of the animal along with organ meats like heart and gizzards, which makes the product higher in fat.

    Turkey and Purines

    Turkey contains naturally occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as turkey.

    Nutritional Profile

    Turkey is an excellent source of protein, providing 68% of the DV in a four-ounce portion. Along with protein, turkey is a very good source of immune-supportive selenium and heart-healthy niacin and vitamin B6. In addition, it is a good source of energy-enhancing phosphorus and immune-supportive zinc. Turkey can also be a source of other important nutrients, depending on the diet that was consumed by the animals. For example, it is possible for turkey to contain valuable amounts of omega-3 fatty acids if omega-3 containing fats were regularly included in the animals' diet and the animal was in good health during its life.

    For an in-depth nutritional profile click here: Turkey.

    In-Depth Nutritional Profile

    In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Turkey is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

    Introduction to Food Rating System Chart

    In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

    Turkey
    4.00 oz-wt
    113.40 grams
    153.09 calories
    Nutrient AmountDV
    (%)
    Nutrient
    Density
    World's Healthiest
    Foods Rating
    tryptophan0.38 g118.814.0 excellent
    protein34.09 g68.2 8.0excellent
    selenium36.40 mcg 52.06.1very good
    vitamin B3 (niacin) 8.50 mg42.55.0very good
    vitamin B6 (pyridoxine) 0.64 mg32.03.8very good
    phosphorus254.01 mg25.43.0 good
    zinc1.97 mg13.11.5 good
    World's Healthiest
    Foods Rating
    Rule
    excellentDV>=75% ORDensity>=7.6ANDDV>=10%
    very goodDV>=50%OR Density>=3.4ANDDV>=5%
    good DV>=25%ORDensity>=1.5AND DV>=2.5%


Posted via email from WellCare

Different Take On Thanksgiving Cranberries

7-cranberry_salsa_400



INGREDIENTS

1 lb. fresh or thawed frozen cranberries, halved
3 tbsp. sugar
1 jalapeno, stemmed, seeded, and julienned
Zest and juice of 2 limes
Kosher salt

INSTRUCTIONS

Toss all ingredients together and let sit for 30 minutes to allow the flavors to meld. Season with kosher salt to taste.

Posted via email from WellCare

Nine Things Successful People Do Differently

by Heidi Grant Halvorson of Harvard Business Review

Heidi Grant HalvorsonWhy have you been so successful in reaching some of your goals, but not others? If you aren't sure, you are far from alone in your confusion. It turns out that even brilliant, highly accomplished people are pretty lousy when it comes to understanding why they succeed or fail. The intuitive answer — that you are born predisposed to certain talents and lacking in others — is really just one small piece of the puzzle. In fact, decades of research on achievement suggests that successful people reach their goals not simply because of who they are, but more often because of what they do.

1. Get specificWhen you set yourself a goal, try to be as specific as possible. "Lose 5 pounds" is a better goal than "lose some weight," because it gives you a clear idea of what success looks like. Knowing exactly what you want to achieve keeps you motivated until you get there. Also, think about the specific actions that need to be taken to reach your goal. Just promising you'll "eat less" or "sleep more" is too vague — be clear and precise. "I'll be in bed by 10pm on weeknights" leaves no room for doubt about what you need to do, and whether or not you've actually done it.

2. Seize the moment to act on your goals.
 Given how busy most of us are, and how many goals we are juggling at once, it's not surprising that we routinely miss opportunities to act on a goal because we simply fail to notice them. Did you really have no time to work out today? No chance at any point to return that phone call? Achieving your goal means grabbing hold of these opportunities before they slip through your fingers.

To seize the moment, decide when and where you will take each action you want to take, in advance. Again, be as specific as possible (e.g., "If it's Monday, Wednesday, or Friday, I'll work out for 30 minutes before work.") Studies show that this kind of planning will help your brain to detect and seize the opportunity when it arises, increasing your chances of success by roughly 300%.

3. Know exactly how far you have left to go. Achieving any goal also requires honest and regular monitoring of your progress — if not by others, then by you yourself. If you don't know how well you are doing, you can't adjust your behavior or your strategies accordingly. Check your progress frequently — weekly, or even daily, depending on the goal.

4. Be a realistic optimist.
 When you are setting a goal, by all means engage in lots of positive thinking about how likely you are to achieve it. Believing in your ability to succeed is enormously helpful for creating and sustaining your motivation. But whatever you do, don't underestimate how difficult it will be to reach your goal. Most goals worth achieving require time, planning, effort, and persistence. Studies show that thinking things will come to you easily and effortlessly leaves you ill-prepared for the journey ahead, and significantly increases the odds of failure. 

5. Focus on getting better, rather than being good.
 Believing you have the ability to reach your goals is important, but so is believing you can get the ability. Many of us believe that our intelligence, our personality, and our physical aptitudes are fixed — that no matter what we do, we won't improve. As a result, we focus on goals that are all about proving ourselves, rather than developing and acquiring new skills.

Fortunately, decades of research suggest that the belief in fixed ability is completely wrong — abilities of all kinds are profoundly malleable. Embracing the fact that you can change will allow you to make better choices, and reach your fullest potential. People whose goals are about getting better, rather than being good, take difficulty in stride, and appreciate the journey as much as the destination.

6. Have grit.
 Grit is a willingness to commit to long-term goals, and to persist in the face of difficulty. Studies show that gritty people obtain more education in their lifetime, and earn higher college GPAs. Grit predicts which cadets will stick out their first grueling year at West Point. In fact, grit even predicts which round contestants will make it to at the Scripps National Spelling Bee.

The good news is, if you aren't particularly gritty now, there is something you can do about it. People who lack grit more often than not believe that they just don't have the innate abilities successful people have. If that describes your own thinking .... well, there's no way to put this nicely: you are wrong. As I mentioned earlier, effort, planning, persistence, and good strategies are what it really takes to succeed. Embracing this knowledge will not only help you see yourself and your goals more accurately, but also do wonders for your grit.

7. Build your willpower muscle. Your self-control "muscle" is just like the other muscles in your body — when it doesn't get much exercise, it becomes weaker over time. But when you give it regular workouts by putting it to good use, it will grow stronger and stronger, and better able to help you successfully reach your goals.

To build willpower, take on a challenge that requires you to do something you'd honestly rather not do. Give up high-fat snacks, do 100 sit-ups a day, stand up straight when you catch yourself slouching, try to learn a new skill. When you find yourself wanting to give in, give up, or just not bother — don't. Start with just one activity, and make a plan for how you will deal with troubles when they occur ("If I have a craving for a snack, I will eat one piece of fresh or three pieces of dried fruit.") It will be hard in the beginning, but it will get easier, and that's the whole point. As your strength grows, you can take on more challenges and step-up your self-control workout.

8. Don't tempt fate. No matter how strong your willpower muscle becomes, it's important to always respect the fact that it is limited, and if you overtax it you will temporarily run out of steam. Don't try to take on two challenging tasks at once, if you can help it (like quitting smoking and dieting at the same time). And don't put yourself in harm's way — many people are overly-confident in their ability to resist temptation, and as a result they put themselves in situations where temptations abound. Successful people know not to make reaching a goal harder than it already is.

9. Focus on what you will do, not what you won't do. Do you want to successfully lose weight, quit smoking, or put a lid on your bad temper? Then plan how you will replace bad habits with good ones, rather than focusing only on the bad habits themselves. Research on thought suppression (e.g., "Don't think about white bears!") has shown that trying to avoid a thought makes it even more active in your mind. The same holds true when it comes to behavior — by trying not to engage in a bad habit, our habits get strengthened rather than broken. 
If you want change your ways, ask yourself, What will I do instead? For example, if you are trying to gain control of your temper and stop flying off the handle, you might make a plan like "If I am starting to feel angry, then I will take three deep breaths to calm down." By using deep breathing as a replacement for giving in to your anger, your bad habit will get worn away over time until it disappears completely.

It is my hope that, after reading about the nine things successful people do differently, you have gained some insight into all the things you have been doing right all along. Even more important, I hope are able to identify the mistakes that have derailed you, and use that knowledge to your advantage from now on. Remember, you don't need to become a different person to become a more successful one. It's never what you are, but what you do.

Heidi Grant Halvorson, Ph.D. is a motivational psychologist, and author of the new book Succeed: How We Can Reach Our Goals (Hudson Street Press, 2011). She is also an expert blogger on motivation and leadership for Fast Company and Psychology Today. Her personal blog, The Science of Success, can be found at www.heidigranthalvorson.com. Follow her on Twitter @hghalvorson

Posted via email from Kleerstreem's Posterous

Monday, November 21, 2011

Scientists Explore Health Benefits of Spices


Ginger mixed into holiday cookies or cinnamon on top of breakfast oatmeal might be adding far more than flavor, said researchers who are exploring how spices benefit health. Dr. David Heber, director of the Center for Human Nutrition at the University of California, Los Angeles, said many spices have biological effects even in the amount commonly used in food.

“Four grams of cinnamon can impact insulin on blood sugar,” Heber said. “Ginger can help improve digestion and lead to a reduction in muscle pain.”

Heber’s studies are among those funded by the McCormick Science Institute. Chief Science Officer Dr. Hamed Faridi said MSI’s goal is to find out “how the spices and herbs people consume as part of a regular, healthy diet can help them.” For example, MSI found that adding 1 gram of red pepper to tomato soup allows people to burn more calories during the next four hours.

MSI also supports studies looking at how blends of concentrated antioxidant spices affect oxidation products formed when hamburgers are grilled. Heber said adding spices to meat during cooking reduces the amount of lipid peroxides produced by 70%. Lipid peroxides are linked to cell damage.

Heber, author of “What Color Is Your Diet?,” said he urges people not to eat a “brown and beige diet.” For those who do not like the taste of healthy, colorful fruits and vegetables, adding spices “can make them taste better and give a boost of antioxidant power,” Heber said.

Pomegranate gets attention for its antioxidants, but Heber said a teaspoon of cloves or cinnamon has more antioxidant power than 8 ounces of pomegranate juice.

Spices have been used for thousands of years by many cultures to add flavor to food and for health benefits, but studies are adding scientific data to what were anecdotal reports.

“Bottom line, we are just beginning to learn the amount of spices needed to produce beneficial effects,” Faridi said. “With the exception of cinnamon, there were very little human data with actual spices and herbs that measured such benefits before MSI.”

Research funded by MSI includes controlled dietary intervention, some double blind, meaning researchers and trial participants do not know who is getting intervention. Studies using spices and herbs in regular food are not double blind. Both offer valuable information, Faridi said, because blind studies measure objective endpoints, such as antioxidant capacity in the blood, while blinding is not as important in research that measures subjective endpoints, such as pain.

“Much remains to be learned,” Faridi said, “but because spices and herbs have no significant nutritional downsides — calories, fat, sodium, sugar — and can make healthy foods more appealing from a culinary perspective, it makes sense to consume a variety of them as part of a healthy, balanced diet.”

Posted via email from WellCare