That morning cup of coffee may do more than wake you up. A new study shows a lower risk of (metatastic) prostate cancer. Researchers tracked 48,000 men in the Health Professionals Follow-up Study from 1986 to 200. Those who drank one to five cups of coffee (regular or decaf) a day had a 30% lower risk of prostate cancer than those who consumed no coffee. Various studies also show how coffee may help reduce the risk of other diseases such as type 2 diabetes, Parkinson's, colon cancer, cirrhosis, gall stones, depression and more.
Caffeine is not the issue; it’s the whole coffee package. Research points to antioxidants -- nutrients that help prevent tissue damage caused by molecules called oxygen-free radicals. Coffee has a very strong antioxidant capacity. Coffee also contains minerals such as magnesium and chromium, which help the body use the hormone insulin, which controls blood sugar (glucose).
A 2009 study from Finland and Sweden showed that, out of 1,400 people followed for about 20 years, those who reported drinking 3-5 cups of coffee daily were 65% less likely to develop dementia and Alzheimer’s disease, compared with nondrinkers or occasional coffee drinkers.
As with everything, remember to use moderation. Keep in mind that coffee accompaniments such as cream and sugar add fat and calories to your diet. Finally, heavy caffeine use (four to seven cups a day) can cause problems such as restlessness, anxiety, irritability and insomnia.
~ Journal of the National Cancer Institute, 2011
Saturday, November 19, 2011
Sunday, November 6, 2011
Harvest The Flavor
A Fall candidate for your shopping cart is the Acorn Squash. It is excellent for baking and a snap to prepare. It's compact size is perfect for two servings, and you can use the cut-in-half baked squash as a bowl for soup or for your favorite pilaf or other filling. Squash are one of the best keeping vegetables. In fact, stored squash contains more carotene than freshly picked squash. Their shelf life makes them quite economical. In cold storage (not refridgerated) they can last up to 3 months.
Along with acorn's sweet, nutty flavor are the vitamins B-1, B-6, C, carotene, calcium (a whopping 90mg. per 7 oz. serving!) magnesium, potassium, and fiber, with about 100 calories.
Cut an acorn squash in half and remove the seeds. Brush with olive oil and season to taste. Bake cut side up at 400 degrees for 35 minutes. Each pound of squash yields 2 cups.
A one cup serving supplies 2 g. protein, 22 g. carb., 3 g. fiber, 5 mg. sodium, 0 sat. fat.
Along with acorn's sweet, nutty flavor are the vitamins B-1, B-6, C, carotene, calcium (a whopping 90mg. per 7 oz. serving!) magnesium, potassium, and fiber, with about 100 calories.
Cut an acorn squash in half and remove the seeds. Brush with olive oil and season to taste. Bake cut side up at 400 degrees for 35 minutes. Each pound of squash yields 2 cups.
A one cup serving supplies 2 g. protein, 22 g. carb., 3 g. fiber, 5 mg. sodium, 0 sat. fat.
Sunday, October 23, 2011
Health Nuts
Reduce some of the guilt that comes with holiday goodies by adding walnuts to your baked goods and casseroles. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your favorite recipes, and even your favorite breakfast cereals.
Approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, so leave the skins on! Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, type 2 diabetes, and certain cancers - including prostate cancer and breast cancer. Some phytonutrients found in walnuts - for example, the quinone juglone, the tannin tellimagrandin or the flavonol morin - are found in virtually no other commonly-eaten foods, and are valuable as antioxidants and anti-inflammatory nutrients. Walnuts contain a significant amount of folate, B6, manganese, copper, phosphorous and fiber; almost 1/3 of the daily value per one cup serving. The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes.
Shelled walnuts are generally available in prepackaged containers as well as bulk bins.When buying in bulk, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Due to their high polyunsaturated fat content, walnuts are extremely perishable. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Beware, a one cup serving also packs a whopping 765 calories! Treats are still a treat, even with the nutritional benefits.
~ USDA, 2011
Approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, so leave the skins on! Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, type 2 diabetes, and certain cancers - including prostate cancer and breast cancer. Some phytonutrients found in walnuts - for example, the quinone juglone, the tannin tellimagrandin or the flavonol morin - are found in virtually no other commonly-eaten foods, and are valuable as antioxidants and anti-inflammatory nutrients. Walnuts contain a significant amount of folate, B6, manganese, copper, phosphorous and fiber; almost 1/3 of the daily value per one cup serving. The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes.
Shelled walnuts are generally available in prepackaged containers as well as bulk bins.When buying in bulk, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Due to their high polyunsaturated fat content, walnuts are extremely perishable. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Beware, a one cup serving also packs a whopping 765 calories! Treats are still a treat, even with the nutritional benefits.
~ USDA, 2011
Sunday, October 2, 2011
Yes, There Really is a Food Day!
October 24th will be a day to learn about food issues and to advocate for healthy, affordable food produced in a sustainable, humane way. There is also much to celebrate. America's food system has come a long way. More organic foods than ever are being produced, and farmer's markets are popping up everywhere. Yogurt, brown rice and tofu used to be considered "exotic." Many whole foods are now found at local grocers instead of specialty stores.
On the other hand, there are the huge "factory farms" that are hurting the family farms, polluting the land, rivers, and air with excess fertilizer, pesticides, and cesspools of manure, while housing animals in shameful conditions. Obesity is at epidemic proportions, and food poisoning is still a threat despite sanitation regulations.
Numerous organizations have banded together to help solve these problems by educating everyone from grade school kids to government officials. The American Dietetic Association has a hand in the process of promoting Food Day by joining the advisory board, along with The American Public Health Association, Farmer's Market Coalition, Senators, The Food Network, and several food manufacturers and restaurants.
Food Day is a national campaign to support the family farms by limiting subsidies to industrial- scale farms, curb diet related disease, protect the environment, limit the marketing of junk-food to kids, and address many more food production issues.
The public can help promote this campaign by hosting events at schools, churches, and at home. You can also join an event already planned in your area. (Check the map at FoodDay.org.). Make it Food Day everyday by keeping it real - real food, that is!
~CSPI
On the other hand, there are the huge "factory farms" that are hurting the family farms, polluting the land, rivers, and air with excess fertilizer, pesticides, and cesspools of manure, while housing animals in shameful conditions. Obesity is at epidemic proportions, and food poisoning is still a threat despite sanitation regulations.
Numerous organizations have banded together to help solve these problems by educating everyone from grade school kids to government officials. The American Dietetic Association has a hand in the process of promoting Food Day by joining the advisory board, along with The American Public Health Association, Farmer's Market Coalition, Senators, The Food Network, and several food manufacturers and restaurants.
Food Day is a national campaign to support the family farms by limiting subsidies to industrial- scale farms, curb diet related disease, protect the environment, limit the marketing of junk-food to kids, and address many more food production issues.
The public can help promote this campaign by hosting events at schools, churches, and at home. You can also join an event already planned in your area. (Check the map at FoodDay.org.). Make it Food Day everyday by keeping it real - real food, that is!
~CSPI
Sunday, September 11, 2011
Fast Food That 's Good For You
Eating healthy doesn't have to be labor intensive, costly, or complicated. If you can open a bag of potato chips, you can just as easily open a bag of salad. Many vegetable blends can be found in the freezer case, right next to your favorite boxed dinner. Instead of the box, try a bag of stir fry veggies already cut and ready to go - dump in a skillet, add seasonings, and dinner is served. A bag of fresh spinach makes a great salad and is a powerhouse of vitamins, minerals, and fiber. Add nuts instead of croutons. Options for single serving folks - buy salad or cut up carrots, broccoli, etc. at a salad bar or deli. The cost isn't so high because there is no waste.
Replace processed meats with no-nitrite-added deli meats. The American Institute for Cancer Research recommends eliminating all processed meats from the diet. The nitrites added to preserve them do twice the damage as red meat. Try a veggie burger, or ground poultry. At least you don't have to worry about E. Coli with veggie burgers!
Switch to "thins" or light bread. Get your carbs from fruits, veggies, and beans. Make your grains count by buying 100% Whole Grain cereals and breads. Half of a standard bagel is a serving. Also try mini bagels or thins.
Instead of the standard granola bar as a carry-on, pack a slice of whole grain bread with peanut butter (folded over) for your afternoon pick-me-up. Many granola bars are just candy bars in disguise.
Buy sliced fruits such as mango, pineapple, cantaloupe, in the produce section. Though it costs a little more for the prep work, it's still cheaper than fruit salad at a restaurant.
Make fruit smoothies at home with frozen berries, skim milk and yogurt. You'll save a bundle on calories compared to the sugar-laden concoctions sold at restaurants. Add fruit to plain yogurt to reduce calories. The stuff on the bottom of many "fat free" yogurts is similar to candy.
Avoid liquid cheese. Really, it's not even cheese. It's liquid saturated fat with no nutritional value whatsoever.
Eliminate two servings of meat per week and replace them fish. Broiled or grilled, it only takes a few minutes! And a small (lunch box size) can of tuna on a tossed salad doesn't even require cooking. Toss a can into your purse and buy a small side salad at any drive-through for a cheap and heart healthy lunch.
Make junk food boring by adding variety to your pantry. Stock up with the good stuff. The reason people go to restaurants is for the variety. You never order a meal that you can get at home.
Snack Tip: Rinse a container of blueberries or snap peas, eat.
Liquid calories don't curb hunger, they just add calories. This applies to not only sodas, but fruit juice, energy drinks, and coffee concoctions. The average American gets at least 22% of their daily calories from liquids. Switch to calorie-free beverages.
When eating out: Just say no to that basket of bread or tortilla chips. Get the thin, not thick pizza crust, and replace nitrite rich meats with chicken or veggies. Try a bean burrito instead of beef. Avoid the noodles, deep fried, and breaded items at Asian restaurants. A Gyro packs about 800 calories with the fatty, high sodium meats. Opt for the chicken souvlaki pita for half the calories. Order two veggies as your sides with dinner, instead of starches. And order "petite" desserts that many restaurants now offer, or share a dessert with a friend.
~ JAMA, 2010
Replace processed meats with no-nitrite-added deli meats. The American Institute for Cancer Research recommends eliminating all processed meats from the diet. The nitrites added to preserve them do twice the damage as red meat. Try a veggie burger, or ground poultry. At least you don't have to worry about E. Coli with veggie burgers!
Switch to "thins" or light bread. Get your carbs from fruits, veggies, and beans. Make your grains count by buying 100% Whole Grain cereals and breads. Half of a standard bagel is a serving. Also try mini bagels or thins.
Instead of the standard granola bar as a carry-on, pack a slice of whole grain bread with peanut butter (folded over) for your afternoon pick-me-up. Many granola bars are just candy bars in disguise.
Buy sliced fruits such as mango, pineapple, cantaloupe, in the produce section. Though it costs a little more for the prep work, it's still cheaper than fruit salad at a restaurant.
Make fruit smoothies at home with frozen berries, skim milk and yogurt. You'll save a bundle on calories compared to the sugar-laden concoctions sold at restaurants. Add fruit to plain yogurt to reduce calories. The stuff on the bottom of many "fat free" yogurts is similar to candy.
Avoid liquid cheese. Really, it's not even cheese. It's liquid saturated fat with no nutritional value whatsoever.
Eliminate two servings of meat per week and replace them fish. Broiled or grilled, it only takes a few minutes! And a small (lunch box size) can of tuna on a tossed salad doesn't even require cooking. Toss a can into your purse and buy a small side salad at any drive-through for a cheap and heart healthy lunch.
Make junk food boring by adding variety to your pantry. Stock up with the good stuff. The reason people go to restaurants is for the variety. You never order a meal that you can get at home.
Snack Tip: Rinse a container of blueberries or snap peas, eat.
Liquid calories don't curb hunger, they just add calories. This applies to not only sodas, but fruit juice, energy drinks, and coffee concoctions. The average American gets at least 22% of their daily calories from liquids. Switch to calorie-free beverages.
When eating out: Just say no to that basket of bread or tortilla chips. Get the thin, not thick pizza crust, and replace nitrite rich meats with chicken or veggies. Try a bean burrito instead of beef. Avoid the noodles, deep fried, and breaded items at Asian restaurants. A Gyro packs about 800 calories with the fatty, high sodium meats. Opt for the chicken souvlaki pita for half the calories. Order two veggies as your sides with dinner, instead of starches. And order "petite" desserts that many restaurants now offer, or share a dessert with a friend.
~ JAMA, 2010
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