The Lowest Calorie Nut

Pistachios can help keep your heart healthy and can help fight cell damage caused by free radicals in your body. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants. That’s one hearty nut. Pistachios can provide you with nutrients that you may not receive at meal times while being an easily portable and enjoyable snack. Removing the shell makes consumption slower, reducing the urge to over-eat. Pistachios are naturally cholesterol-free and contain monounsaturated fat, similar to that found in olive oil, shown to lower both total and LDL "bad" cholesterol levels and reduce heart disease risk. Up to 15% of daily calories should come from monounsaturated fat. Pistachios are especially rich in phytosterols, which are directly associated with lowering cholesterol levels, and may offer protection from certain types of cancer. A one-ounce serving contains 49-shelled nuts and more than 10% of the Daily Value for dietary fiber. You can get more dietary fiber from a serving of pistachios than a 1/2 cup of broccoli or spinach. One serving of pistachios has as much potassium as half a large banana, and provides 6 grams of protein, and 170 calories.
Including delicious pistachios into any eating plan may be one of the best things you can do to protect your health.

• Add chopped pistachios to yogurt or cream cheese
• Pistachios can be added to muffins, pancakes, or oatmeal
• Unsalted pistachios are an excellent addition to vegan or vegetarian diets

Dietary Fiber and Arthritis Link

One of the ways fiber can help with arthritis pain is by reducing inflammation, as measured by an indicator called C-reactive protein (CRP), for the same reason fiber is a benefit to your heart. Studies found that people who eat a diet high in fiber (about 28 grams a day) reduce their CRP levels. Surprisingly, the effect is most pronounce in people within their desired body weight (by about 40%). Those who are overweight experience about a 10% reduction in inflammation. Increasing the amount of fruits and vegetables in the diet is key, as they are the best source of fiber. Foods rich in carotenoids (carrots, peppers, and other red & orange produce) were most strongly associated with CRP reduction. Strawberries specifically, were linked to lower CRP levels in an other study at the Harvard School of Public Health. Women who ate 16 strawberries per week were 14% less likely to have elevated levels of the inflammation indicator.
~ Medical University of South Carolina, 2010

Flunkie Supplements

A report from the CDC will close the book on whether the popular supplements glucosamine and chondroitin actually help arthritis sufferers. Research of 10 placebo-controlled trials over a two year period conclude that the supplements used alone or in combination do not result in a relevant reduction of joint pain, nor do they affect joint-space narrowing. It is also believed that future trials will not likely show a clinincally relevant benefit of any of the evaluated supplements. Arthritis sufferers may want to consider the alternative treatment that science has not yet been able to debunk - such as dietary changes and exercise.
~ University of Bern, Switzerland, 2010

Coffee Drinkers and Gout

Gout is an inherited metabolic disorder that results in excessive uric acid in the blood and urine. Though linked to a rich diet, the diet is not the cause of the disease but an antagonist of the disorder. Deposits of uric acid crystals form in and around the joints which causes acute arthritis and joint inflammation. Limiting the foods high in purine is helpful in reducing uric acid in the system and the discomforts of the inflammation. Coffee has been linked to reducing uric acid and the risk of gout in 57% of the participants in a 26 year study. The average intake of the 89,000 persons in the study was 4 cups per day, decaf and regular. Tea was not linked to reducing risk, though other studies are still underway. Coffee drinkers also have a lower risk of developing Type II diabetes and Parkinson's disease. However, too much caffeine may cause insomnia and the jitters! Women who are pregnant or trying to become pregnant should minimize caffeine.
~ American Journal of Clinical Nutrition, 2010

Crantastic!

Native to North America, cranberries are a perfect fit in almost any healthy diet. Naturally low in fat and calories, just one cup offers 5 grams of fiber, 51 calories, and 24% of the daily value of vit. C. Cranberries are also rich in the phytochemicals that are being investigated for their effect on various chronic diseases such as heart disease, diabetes, and improved oral health. The best known claim in the media is the link to urinary tract infections. In lab tests, the cranberry has been shown to prevent bacteria from adhering to the urinary tract wall, preventing and helping to treat infections. The increased hydration is also a benefit to UT health, so it has been difficult to give credit to the cranberry alone. Though the research is still preliminary, it is hard to dispute that cranberries are a delicious addition to a healthful eating plan. The American Dietetic Association and the American Heart Association recommend eating the whole fruits and 100% juice. Most cranberry juices are actually blends of other fruit juices in order to sweeten the extremely tart fruit, or they are loaded with sugars or corn syrup. Consumers need to beware of labels using "Cocktail" or "Juice blends." A cup of sweetened dried cranberries can contain a whopping 78 grams of added sugar and 370 calories. As always, it is best to seek out cranberries in their whole food form. When purchased fresh, they last for weeks. They can be ground into a relish and frozen to be used in baked goods or home made compotes and desserts. Dried cranberries can be added to pancakes or muffins, or tossed into salads. They add wonderful color as well as nutrition and flavor. The tart taste is a perfect topping for grilled fish; try a cranberry-lemon sauce on salmon, or a cranberry-mango relish on cod or mahi mahi.
With a little imagination, this New England wonder can become an addition to your table for which you will be thankful for all year 'round.
~Tufts University