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By Larry

*Happiest of Birthdays to Helen C. and Edwards B.!!

*Did you know that fiber is not only a way to prevent hemorrhoids, it may be an ideal way to treat them too? A study revealed that most people can get better by taking about 3 tablespoons of a powdery fiber like Metamucil or Benefiber daily for 2-3 days. Hemorrhoids are usually caused by constipation, and fiber makes it easier to go. To avoid the problem, get at least 20 grams/day of fiber from food.

*Did you know that researchers at the University of Surrey and The Daily Council of Britain reported that cheese may be the ticket to a good night's sleep? Cheese contains tryptophan, an amino acid that reduces stress and promotes sleep.

Cod with Pine Nut Brown Butter and Spinach

Yield: 4 servings (serving size: 1 fillet and 1/3 cup spinach)

*3/4 tablespoon butter
*3 tablespoons pine nuts
*3 tablespoons fresh lemon juice, divided
*4 cod or sole fillets (about 5 ounces each)
*1/2 teaspoon salt
*1/4 teaspoon black pepper
*3 teaspoons extra-virgin olive oil, divided
*2 garlic cloves, minced
*2 (10-ounce) packages spinach, washed/trimmed
*lemon wedges

1) Melt butter in a large nonstick skillet over medium heat. Add nuts and 2 tablespoons lemon juice and stir; cook 1 minute or until nuts are golden brown. Remove from pan and set aside.
2) Season fish with salt and pepper. Add 2 tablespoons oil to skillet over medium-high heat. Add fish; cook 2 minutes per side, until it flakes. Transfer to a plate, place nuts on top of fish. Tent with foil to keep warm.
3) Wipe skillet clean with paper towel. Warm remaining 1 teaspoon olive oil over medium heat. Add garlic and spinach; cook 5 minutes, stirring spinach until it wilts. Add remaining lemon juice; cook 1 minute to blend flavors. Place spinach on serving platter; top with fillets and garnish with lemon wedges.

Nutrition Information:
Calories per serving: 239
Carbohydrate: 8 grams
Protein: 27 grams
Fat: 10 grams
Fiber: 3 grams

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