Mediterranean Diet Ingredient May Extend Lifespan

The Mediterranean diet is a diet that is traditional in and based from the Mediterranean countries, and it is characterized by a daily emphasis on vegetables and fruit, beans and lentils, whole grains, more seafood than meat and poultry, and olive oil. In a recent study, researchers discovered a possible new way in which this diet influences age-related diseases. The discovery was that olive oil in the Mediterranean diet may be the key to improving lifespan and lessening age-related diseases. 

Early studies had suggested that red wine was a major contributor to the health benefits of the Mediterranean diet because it contains a compound called resveratrol, which could activate a certain pathway in cells known to increase lifespan and prevent age-related diseases. However, work in this area of research shows that it is actually the fat in olive oil, another component of the Mediterranean diet as mentioned above, that is activating this pathway. Start today by incorporating olive oil into your diet! Just consuming olive oil is not enough to obtain all of the health benefits from the diet, but it is a beneficial component. 

For more information, visit: https://www.sciencedaily.com/releases/2020/02/200221125120.htm & https://www.sciencedirect.com/science/article/pii/S1097276519308949?via%3Dihub 

Benefits of Coffee

Do you wake up in the morning and smell freshly brewed coffee? Coffee lovers around the world who reach for their favorite morning brew probably are not thinking about its health benefits. Do you believe that a morning cup of joe only provides nothing more to your body than a jolt of caffeine?

Caffeine will make one less tired, increase energy levels, and can actually improve physical activity performance. You might be pleasantly surprised to learn that your daily cup or three provides more health benefits than just that daily dose of caffeine. Drinking moderate amounts of coffee has been linked to lowering the risk of cardiovascular disease, Type 2 diabetes, Parkinson's disease, and some cancers. Coffee may also be a protective measure against Alzheimer's disease and dementia. 

Are there antioxidants in coffee? Although researchers have yet to determine the particular mechanisms behind some of the disease-preventing effects, it is important to know that these compounds may be exerting other beneficial effects, such as having an anti-inflammatory effect. Coffee contains small amounts of some nutrients, including riboflavin, potassium, niacin, and magnesium.

How much coffee is too much? It is recommended to stick to around 3 to 4 cups per day, which is about 300 to 400 milligrams of caffeine. Populations with hypertension and the elderly may be more susceptible to the adverse effects of caffeine. Pregnant and breast-feeding women will want to intake little to no caffeinated coffee. 

Coffee is a low-calorie beverage when it is served as basic black coffee. However, the extra calories, sugar, and saturated fat in a coffee shop beverage loaded and served with whipped cream and flavored syrup may offset the pervious health benefits found in an original black coffee.

Source: https://www.eatright.org/health/wellness/preventing-illness/benefits-of-coffee

Brain Health & Fish

When is the last time you had fish? Research shows that improved memory is one of many brain-boosting benefits associated with eating more fish.

You Are What You Eat

You've likely heard that omega-3 fatty acids, such as docosahexaenoic acid (DHA), are good for your health. DHA is required to keep the brain functioning normally and efficiently. Brain and nervous system tissues are partly made up of fat, and research has shown that they have a preference of DHA in particular.

Studies link DHA deficiencies to more serious cognitive problems than sporadic forgetfulness. In fact, low levels of DHA have been linked with a greater risk of Alzheimer's disease later in life. Signs of memory loss should not be your first signal to boost intake. Think of fish consumption as a savings plan for your brain, not a winning lottery ticket. Long-term consumption of adequate DHA is linked to improved memory, improved learning ability and reduced rates of cognitive decline. To get the brain benefits of DHA, you need to maintain a consistent intake of DHA-rich foods.

Sea-Worthy Servings

The Dietary Guidelines for Americans recommend that adults consume at least 8 ounces of seafood per week. This ends up being two 4-ounce servings of fish. Oily fish such as salmon, albacore tuna, mackerel, herring and farmed trout have DHA to offer. When you get to cooking, broil or grill the fish. 

Read more at: https://www.eatright.org/health/wellness/healthy-aging/brain-health-and-fish

Fall Produce Picks to Add to Your Plate

Autumn is on the way, so it’s the perfect time to celebrate the seasonal foods it brings. Go to your local market and fill your basket with these fall produce picks.

Pumpkin

Pumpkin is packed with fiber and beta-carotene. Beta-carotene, giving pumpkin its orange color, converts into vitamin A in the body, which is helpful for your skin and eyes. Add herbs to the pumpkin to balance its sweetness.

Beets

Beets are edible from the leafy greens down to the round root. The leaves are similar to spinach leaves and are great sautéed. The red color in beets is caused by a phytochemical called betanin. This red juice can be used as a natural food coloring. Beets have nitrates that are naturally occurring and could help to support healthy blood pressure. Beets are great roasted or steamed and are delicious raw or shredded and tossed in salads. 

Sweet Potato

Sweet potatoes go ahead of white potatoes in terms of fiber and vitamin A, and they are an excellent source of potassium and vitamin C. Try them as a breakfast side dish or serve them at any meal. Just bake them in the oven whole or cube them up. 

Spaghetti Squash

Spaghetti squash is a fun vegetable that is lower in calories and is a gluten free alternative to grain pasta. Cut it in half, scoop the pocket of seeds out and pop the two halves into the oven and bake until tender. Once done, scrape a fork into it and spaghetti like strands will appear. Toss with pesto or marinara sauce, or just season it for a quick veggie side dish.

Kale

Kale is a scrumptious leafy green that is a nutrient powerhouse. It tastes sweeter after a frost and can survive a snowstorm. One cup of raw kale has 8 calories and is rich in vitamins A, C and K. Kale is great sautéed and cooked in soup, but also is great raw in salad. One advantage of using kale for your salad is that you can add a little bit of dressing ahead of time, so the kale becomes more tender and delicious, not wilted.

Pears

We can buy some fruits all year, so we forget some actually have a season. However, pears are the most delicious in the fall when they are at their peak. Pears do not ripen on the tree; they will ripen at room temperature after they have been picked. Check the neck to see if they are ready to eat. If the stem gives to a little pressure, it is ripe. Try pears on the grill, in a panini, pureed into soup, or simply sliced with cheese and red wine. If you eat the peel, one medium sized pear has 6 grams of fiber.

Find more fun, fall produce at: https://www.eatright.org/food/nutrition/healthy-eating/9-fall-produce-picks-to-add-to-your-plate

Seven Ways to Enhance the Flavor of Your Meals

Cooking at home or in an apartment can be healthful, worthwhile and cost effective. A researcher found that American taste takes priority over nutrition of food when it comes to buying one food over another. The foods you enjoy are likely the ones you eat the most, so make taste a priority when preparing nutritious, better-for-you meals.

To amplify a food's flavor and nutrition, start with quality ingredients – this does not mean it has to be the most expensive foods. It is also crucial to handle and store foods correctly, because poor storage destroys flavor and quality. Overcooking can destroy flavor and nutrients, so pay attention to the way you cook in order to keep nutrients, flavor, color, texture and overall appeal. 

Try these seven simple techniques to enhance flavor and experiment with flavor combinations:

·      Strengthen the flavors of meat, poultry, and fish with high heat cooking techniques, such as grilling, broiling or pan searing – these help to brown meat and add flavor. Do not overcook, burn or char meat.

·      Grill or roast veggies in a high temperature oven or grill for a sweet, smoky flavor (450°F). Before putting them into the oven, brush or spray lightly with high heat oil (olive oil) and sprinkle herbs on top.

·      Caramelize sliced onions to bring out their natural “sugar flavor” by cooking them slowly over low heat in a bit of olive oil. These can be used to make a rich, dark sauce for meat or poultry.

·      Use red, green and yellow peppers of all varieties (sweet, hot and dried) or a dash of hot pepper sauce to add a little heat for taste. 

·      Add citrus juice or grated citrus peel of lemon, lime or orange for a tangy taste. Acidic ingredients such as these help lift and balance flavor.

·      Use little amounts of ingredients with bold flavors such as cilantro, chipotle pepper or pomegranate seeds.

·      Use quality condiments to add a burst of flavor, such as flavored mustard, chutney, wasabi, bean purees, tapenade, horseradish and salsas of all kinds.

Read more at: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/enhancing-the-flavor-of-your-meals

Salmon Patty Recipe

Try these easy to make, delicious salmon patties to get some of your essential fatty acids, EPA and DHA, in your diet. In addition, canned salmon has an added benefit of calcium from the tiny edible bones within the salmon.

Ingredients 

3 teaspoons extra-virgin olive oil, divided

1 small onion, finely chopped

1 stalk celery, finely diced

2 tablespoons chopped fresh parsley

15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon

1 large egg, lightly beaten

1 1/2 teaspoons Dijon mustard

1 3/4 cups fresh whole-wheat breadcrumbs

1/2 teaspoon freshly ground pepper

Creamy Dill Sauce (optional)

1 lemon, cut into wedges

Directions

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray. 

2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat. 

3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide. 

4. Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties. 

5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. (Optional) Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Enjoy!

Find recipe at: http://www.eatingwell.com/recipe/248780/easy-salmon-cakes/

New Holiday Traditions

Start new traditions in your kitchen and with your family during the holidays using these simple home food safety tips!

Reckless Thawing

Old Habit: Thawing frozen turkey, chicken, or other meats on the kitchen counter or under hot water in the kitchen sink.

New Tradition: Frozen meats and poultry should be thawed in a refrigerator set at or below 40°F to avoid the spread of harmful bacteria. If running late, you can thaw a wrapped frozen turkey in a sink filled with cold tap water, changing the water every 30 minutes. It also may be thawed in the microwave depending on the size of the turkey, but be prepared to cook it right after defrosting. If heated to a minimum internal temperature of 165°F, a frozen turkey can be cooked in the oven but it will take longer to cook than if it is thawed first.

Holding Out on Hot Stuff

Old Habit: When storing a cooked dish that needs to be chilled, many people think it's necessary to wait until foods cool before putting them in the refrigerator.

New Tradition: To guarantee a fresh, safe leftover, place the cooked dish promptly in the refrigerator after cooking. Using shallow containers will allow food to cool more rapidly.

Covered Dish Delivery

Old Habit: Holiday celebrations with family and friends may require travel which usually results in long car rides for dishes brought along to share.

New Tradition: Pay attention to how much time your prepared dish will be out of the refrigerator or oven. Cold dishes can be placed into a cooler with ice packs to keep under 40°F while traveling. Hot dishes can be transported in an insulated bag to keep foods hot, or covered with foil and insulated with towels to keep temperature above 140°F. If cold or hot dishes are outside these temperature zones for two hours or more, they should be discarded.

Rocking the Gravy Boat

Old Habit: While most cooks remember to bring gravy to a boil before serving it, many forget the same rule applies when reserving it again.

New Tradition: To eliminate harmful bacteria, always bring gravy to a boil on the stove before serving it a second time. Leftover gravy should be used within three to four days.

Festive Floor-Grazing

Old Habit: To determine how long food is safe to eat after it falls on the floor, it is popular for children and even many adults to abide by the “five-second-rule” or “ten-second-rule”. 

New Tradition: Tragic as it may sound, when a holiday favorite falls on the ground it is never a good idea to eat it. 

If you question the safety of a food during the holidays, just toss it.

To read more go to: https://www.eatright.org/homefoodsafety/safety-tips/holidays/new-holiday-traditions

Correcting Portion Distortion to Reduce Intake

Do you and your family really know the amount of food that you are putting on your plate during meals? Many people have no idea what the serving size is of the food they are eating, let alone how many serving sizes they are getting just on their first plate of food.

Portion distortion, the increase in size and calorie count of a serving of food, is a real thing that many struggle with and probably do not even realize. Most restaurants and fast food places are not helping either. Anyone that eats out or frequently eats on the run have possibly noticed the amount of food given has gotten larger. It is almost enough food for two people. Body weight and waistlines have increased with the increase of portion size.

When eating out with family or friends, share a meal with someone else. If you decide not to share a meal, eat half and take the rest home. Order an appetizer or a kid’s portion to control food served.

Don’t eat when distracted. Skip the TV, computer, tablet, and smartphone screens and focus on the food. We pay more attention to serving sizes and don’t eat everything in sight when there are no distractions.

Use smaller plates and pace yourself. On a bigger plate, using correct portion sizes may look like it is not enough food but if you place the same amount on a smaller plate, it will look full. Pace yourself by pausing between bites, set your fork down after each bite. This gives the body time to tell you when it is full.

I am sure most are asking by now… “But how do I know how much the serving size is?” The answer is by learning how to read nutrition labels and by being able to visualize the serving size with your hand. Mindfully loading your plate helps a lot.

Look at the food label. At the top of the label it shows the amount of serving sizes per package and the recommended serving size to consume. The rest of the information, like the calories and fat is based on the single serving NOT for the entire package. If the serving size is a half-cup and one cup is consumed you are getting twice the calories, fat, and other nutrients listed on the label.

The big question remains: how to consume the best serving size for you. All that is needed is your hand. For example, the recommended serving size for meat is approximately 3oz about the size of your palm. Use one fist when getting a serving of milk or yogurt, cooked vegetables, potatoes, corn, dry cereal, peaches, or an apple. For foods like cooked pasta or rice, bread, and rolls the serving size is about one cupped hand. When looking for a recommended serving of oils, butter, nuts, avocado, and seeds just look at the length of your thumb.

Eating Toward Better Eye Health

Eyes are subject to many ailments, such as macular degeneration, cataracts, dryness, infection, and night blindness. Reduce your risk and improve eye health by incorporating these five foods into your diet. 

Kale: See the Light

As a source of lutein, zeaxanthin, vitamin C, and beta carotene, kale is packed with nutrients that are beneficial to the eyes. Lutein and zeaxanthin may lower your risk of developing cataracts and macular degeneration as well as protect from sunlight damage. There are other good sources of these nutrients that include dark green leafy vegetables, such as turnip greens and spinach, collard greens, peas, broccoli, corn, yellow squash, red grapes, kiwi, oranges, mangoes, and honeydew melon. Add a bit of olive oil to increase absorption of both lutein and zeaxanthin. 

Sweet Potatoes: The Color of Health

In addition to kale, sweet potatoes are rich in beta carotene, which may slow macular degeneration. But the benefits don’t end there. Risk of eye infections, night blindness, and dry eyes are reduced with increasing vitamin A from the conversion of beta carotene. If sweet potatoes aren’t your preference, try other deep orange foods, like carrots and butternut squash, for a source of beta carotene, plus dark green foods like spinach and collard greens. Liver, eggs, and milk are other great sources of vitamin A.

But don't count on popping a supplement to get these nutrients — your best sources of vitamins and antioxidants are from whole foods, since it may be food combinations of nutrients that have a healing effect. Similar to lutein and zeaxanthin, beta carotene and vitamin A are absorbed best when eaten with a little healthy fat, such as olive oil.

Strawberries: Help You “C” BetterMore than just a summertime favorite, strawberries are a rich source of vitamin C. The antioxidants and vitamin C help reduce your risk of developing cataracts.   Also, be sure to put other rich vitamin C foods on your plate, such as bell peppers, broccoli, citrus fruits, and cantaloupe.

Salmon: Goodbye, Dry Eyes
Add relieving dry eyes to the long list of health benefits salmon provides. Omega-3 fatty acids, present in salmon, have been known to help allay dry eyes. These can be in the form of salmon or other types of fish (it’s recommended to eat these two to three times per week), walnuts (which also contain eye-healthy vitamin E), flax and chia seeds.  Furthermore, the vitamin D in salmon helps lower risk of macular degeneration. 

Green Tea: Antioxidant Powerhouse 

Fight against developing cataracts and macular degeneration with the antioxidants within a cup of green tea, so it is more than just relaxing and delicious. The antioxidants in green tea, known as catcehins, provide the anti-inflammatory properties necessary to help reduce your risk. Other foods high in catcehins include: red wine, chocolate, berries and apples. Black tea also boasts catcehins, but in lower amounts than green tea.

Find this information and more at: https://www.eatright.org/health/wellness/preventing-illness/5-top-foods-for-eye-health

Fish Tacos with Corn Salsa Recipe

Do you love tacos? Then try your tacos with fish instead of beef. Fish is a good source of protein and is filled with omega-3 fatty acids and vitamins, such as D and B2 (riboflavin). Fish is also rich in calcium and phosphorus and is a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. It is recommended to consume fish at least two times per week as part of a healthy diet. 

Make and try this delicious Fish Tacos with Corn Salsa Recipe to share with your friends and family!

Ingredients

12 ounces white fish fillet (such as tilapia)
Cooking spray
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 cup prepared salsa or pico de gallo
1/2 cup frozen corn, thawed
12 corn tortillas, warmed
2 cups pre-shredded slaw (cabbage, red cabbage, carrots)
1 avocado, sliced
1/4 cup fresh lime juice (about 2 limes)

Directions

1. Preheat broiler. Mist fish with cooking spray, season with salt and pepper and place on foil-lined baking sheet.
2. Broil fish for about 8 minutes, until its internal temperature reaches 145ºF. Cut cooked fish into strips.
3. Mix salsa with corn. Serve cooked fish in tortillas topped with corn salsa, broccoli slaw and avocado. Drizzle with lime juice.

For more information, go to: https://www.eatright.org/food/planning-and-prep/recipes/fish-tacos-with-corn-salsa-recipe

Boost Your Memory with Nutrition

Are you feeling forgetful? It could be from lack of sleep, your level of physical activity, or your lifestyle. However, there's no doubt that diet plays a huge role in brain health. Nutrition has an amazing effect on the body and brain. 

The best option for enhancing brain function and memory comes from good blood flow to the brain, which can be helped by eating foods that are nourishing and beneficial to the body, brain, and heart. Research discovered that the Mediterranean Diet helps keep aging brains sharp, helping with superior thinking, memory, and alertness. Eating your veggies, berries and cherries, omega-3 fatty acids, and walnuts can help boost memory. 

Eat your veggies. Getting and taking in enough vegetables may help improve memory. Eating the cruciferous veggies including broccoli, cabbage, and dark leafy greens are the most impactful. For lunch, try a kale salad or substitute collard greens for a tortilla in your next wrap. Try broccoli stir-fry for an excellent option for lunch or dinner. 

Be sweet on berries and cherries. Berries, especially the dark ones, are rich in anthocyanins and other flavonoids that may help boost memory function. Enjoy a handful of blackberries, blueberries, or cherries for a snack, mixed into cereal, or baked into an antioxidant-rich dessert. You can gain these benefits from fresh, frozen, or dried berries and cherries.

Get adequate omega-3 fatty acids. Omega-3 fatty acids, such as docosahexaenoic acid (DHA), may help improve memory in healthy young adults and are essential for good brain health. Seafood, algae and fatty fish are the best sources of omega-3 fatty acids, which can include salmon, bluefin tuna, sardines, and herring. Use fish for a substitute for meat a couple times each week to get a healthy dose. Grill, bake, or broil fish for ultimate flavor and nutrition--avoid frying. For dinner, try salmon tacos with red cabbage slaw or seared tuna on salad greens. If you don't consume fish, discuss other food options or supplementation with your registered dietitian nutritionist or doctor. You can get omega-3 fatty acids through fish oil, seaweed, or microalgae supplements.

Work in walnuts. Walnuts are well known for a positive impact on heart health, but may also improve cognitive function. To satisfy midday hunger, snack on a handful of walnuts, or add them to oatmeal, a salad for crunch, or mix them into a vegetable stir-fry for extra protein.

Not only are these foods good for the brain, they also sustain a healthy heart and an overall healthy body. While there's no absolute guarantee that these foods will help you remember everything you studied the day before, they can support lifelong, good health over time.

Find these tips and more at: http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods

Don't Overlook Your Leftovers

Thanksgiving is just around the corner! After those holiday meals there is always an abundance of leftovers that can either be saved or thrown out. In order to save those leftovers, the foods must be cooked, held, and stored at certain temperatures. 

It is important to cook foods correctly so no one gets a harmful foodborne illness from your cooking. Whole turkeys and turkey pieces should be cooked until the internal temperature has reached 165°F for 15 seconds. Stuffing cooked in the bird or alone needs to reach 165°F for 15 seconds as well. Anything else containing potentially hazardous ingredients should also come to 165°F for 15 seconds.

Many thanksgiving meals are buffet style. After the food is out, there is a two-hour limit. After the two hours, harmful bacteria can multiply rapidly, which puts you and your guests at risk of food poisoning. Ensure safety by promptly refrigerating foods below 40°F. If safe to keep, the leftovers should be put away in air tight, shallow containers and placed in the refrigerator. 

With all those extra leftovers, hearty, diverse meals can be made rather than just eating the plain turkey, gravy, stuffing, cranberries, and more. Refrigerated leftovers are only good for three or four days, so reinvent thanksgiving with different options that will stay good for a few more days. The whole family will love these different options instead of the repetitive thanksgiving meals after Thanksgiving Day. Make a hearty harvest stew, a turkey-berry wrap, cranberry smoothies, a crunchy turkey salad, stuffing frittata, or freeze turkey stock to use later on. 

The hearty harvest stew can be made with leftover gravy (skim fat away that is on top) as the base with leftover turkey and veggies added in. The stew can be thickened with mashed potatoes or even sweet potatoes. The turkey-berry wraps are made with whole-wheat tortillas, turkey, and shredded greens with a spread of cranberry sauce. Cranberry smoothies are made with the leftover cranberries along with frozen yogurt and orange juice. Frozen turkey stock can be used to cook in pasta, rice, or soup to make a nice base. To be safe, reheat everything to an internal temperature of 165°F before consuming.

Even after thanksgiving and the holidays are over, fun meals can be made with the family, as long as the leftovers are safe to eat. Have a happy holiday!

Check out the temperatures foods should be cooked to (internal temperature) at: http://www.eatright.org/resource/homefoodsafety/four-steps/cook/complete-list-of-cooking-temperatures

Check out those leftover, hearty meals at: http://www.eatright.org/resource/health/lifestyle/holidays/reinventing-thanksgiving