Coffee may keep you alive longer, whether you drink regular or decaf.
Researchers tracked more than 400,000 men and women who enrolled in the National Institutes of Health?AARP Diet and Health Study when they were 50 to 71 years old. Among men, the risk of dying over the next 14 years was 6 percent lower for those who drank one cup of coffee (decaf or regular) a day than for those who drank less. The risk was about 10 percent lower for those who drank at least two cups a day. Women who drank one cup a day had no lower risk of dying, but those who drank at least two cups a day had a 15 percent lower risk.
Coffee drinkers were less likely to die of heart disease, respiratory disease, strokes, injuries and accidents, diabetes, and infections (but not cancer), though it wasn?t clear how many cups a day were linked to a lower risk for each illness.
What to do: This kind of study can?t prove cause and effect, but it adds to the evidence that some of the 1,000 compounds in coffee may protect health.
Source: N. Engl. J. Med. 366: 1891, 2012.
Why try it: They?re hearty, convenient, and cheap. They?ve got plenty of potassium, iron, and vitamin B-1. And every cooked cup contains a hefty 16 grams of protein and 9 grams of fiber. At 230 calories per cup, they?ll fill you up without filling you out. And they cook up into a thick, satisfying stew in under 10 minutes. What more could you ask for?
While you?re at it: French or brown lentils are ideal for salads since they keep their shape (if you don?t overcook them). They take a bit longer to cook (15 to 25 minutes) because they haven?t had their outer skins removed, but they deliver more fiber (16 grams per cup).
Start with Classic Red Lentils: Combine 1 cup of red lentils with 2 cups of water, 1 bay leaf, and 1 clove of garlic. Simmer until tender, 8 to 10 minutes. Remove the bay leaf and garlic. Stir in up to ? tsp. of salt. Drizzle each serving with 2 tsp. of extra-virgin olive oil and a sprinkling of freshly ground black pepper.
Makes three 1-cup servings.
PER SERVING?
Cals: 310
Sat Fat: 1.5 g
Protein: 18 g
Carbs: 40 g
Fiber: 9 g
Sodium: 330 mg
Cottage cheese is one terrific food. It packs a wallop of protein (14 grams) into each 100-calorie half-cup serving. You?d be hard-pressed to find those numbers outside the used-to-be animal kingdom.
And you?ll get away with just 1? grams of saturated fat in a perfectly creamy 2% cottage cheese. Find a hard cheese with so little sat fat and creamy doesn?t apply.
But cottage cheese has a problem. The sodium typically hovers around 400 milligrams?a quarter of a day?s worth?per half cup. Not so terrific. If you don?t like the taste of no-salt-added cottage cheese, you?re out of luck.
Until now.
Breakstone?s 30% Less Sodium Cottage Cheese tastes no different than regular cottage cheese. The brand, owned by food giant Kraft, isn?t available much beyond the East and Midwest regions of the United States. Too bad.
It looks like the company adds potassium citrate and potassium chloride to make up for the missing sodium chloride. That?s more good news, since all that potassium (420 mg per half cup) helps lower blood pressure. Talk about win-win.
And cottage cheese is easy to please. Top with fresh peaches, berries, bananas, melon, or any other fruit. Sprinkle on toasted almond slivers (or other nuts) or a few tablespoons of granola. Spread it on a thin rye cracker or whole-grain toast. Mix it into your scrambled eggs or pancake batter to add low-cholesterol protein.
The question: When will other brands get on the Breakstone?s bandwagon?
Tell Breakstone?s you appreciate their tasty lower-sodium product: (800) 538-1998
Switching from saturated to polyunsaturated fats may lead to lower levels of inflammation and less buildup of plaque in arteries.
Dutch researchers fed 13 overweight men 3? tablespoons of either butter or a mix of polyunsaturated-fat-rich sunflower and safflower oils (all baked into muffins).
Compared to the saturated fats in the butter, the polyunsaturated fats led to lower levels of markers of inflammation such as interleukin-6, TNF-alpha, and soluble vascular cell adhesion molecules (sVCAM). All are involved in the accumulation of plaque in artery walls.
What to do: Replace butter with oils or with a margarine that?s low in saturated fat. Replace red meat, cheese, cream, and other foods that are rich in saturated fats with fish, nuts, and soy foods.
Source: J. Nutr. doi:10.3945/ jn.110.136432.
Fresh lemon juice makes the artichokes in this recipe sparkle.
Total time to prepare: 15 minutes
Ingredients:
9 oz. frozen artichoke hearts, thawed, drained, and patted dry
4 Tbs. extra-virgin olive oil, divided
8 oz. shiitake mushrooms, caps sliced, stems discarded
1 15 oz. can no-salt-added chickpeas, drained and rinsed
3 cloves garlic, chopped
2 scallions, sliced
6 sprigs Italian parsley, chopped
1 Tbs. fresh lemon juice, more to taste
? tsp. kosher salt
Directions:
In a large non-stick skillet, saut? the artichokes in 1 Tbs. oil until browned. Remove from the pan. Saut? the mushrooms in 1 Tbs. oil until browned. Remove from the pan. Saut? the chickpeas in 1 Tbs. oil until lightly browned.
Add the remaining 1 Tbs. oil, stir in the garlic, and cook for 30 seconds. Return the artichokes and mushrooms to the pan and heat through. Add the scallions and parsley. Season with lemon juice and up to ? tsp. salt.
Serves 4.
Nutrition Information:
Per serving (1 cup)-
Calories: 290
Sodium: 310 mg
Total Fat: 6 g
Cholesterol: 0 mg
Saturated Fat: 2 g
Carbohydrates: 30 g
Protein: 9 g
Fiber: 10 g
Source: http://www.nutritionaction.com/daily-caffeine-in-food/stayin-alive
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