Coffee Break

If you’re like me and are active but can’t stand achy muscles during physical activity, you might be delighted to know that that extra cup of joe may just do the trick. In a recent study published in the April issue of International Journal of Sport Nutrition and Exercise Metabolism, researchers concluded that downing a cup of coffee before an intense workout reduces exercise related pain.
Competitive athletes regularly gulp a cup of coffee before competitions because they feel that caffeinated buzz gives them an extra edge. The researchers who conducted the study found that may be the case because caffeine lessens muscular discomfort felt during intense exercise. The 25 subjects who participated in the experiment were given a pill containing the equivalent of two or three cups of coffee and a placebo (sugar pill) one hour prior to engaging in an intense 30 minute cardio session. The participants reported feeling less pain in their leg muscles during the caffeine assisted session than with the placebo. What researchers found to be the most interesting is that caffeine tolerance had no effect on the study, that is, people who regularly drink coffee still get the pain reducing benefits of caffeine. Source
Don’t expect to see coffee mugs replacing water bottles at the gym but this is great news for those of us who want to reduce pain during exercise but increase athletic performance. I did a mini experiment of my own to test the results of this study. Since the sun is out a little longer these days I have been able to go on my intense two and a half hour run/hike after work. For the last two days I chugged down some espresso before the big workout and after. I actually cut my time by fifteen minutes and had enough energy to go further. The usual muscle achiness I feel during the run and the soreness I feel later on in the day never seemed to show up. Now, I’m no scientist so I’m sure my results aren’t as accurate as they should be however I think I’ll be drinking a cup of coffee before any intense workouts.

Pistachio Recalls

Another crop not normally associated with salmonella, a bacteria most known to effect animal products, has become the latest item to be pulled from the shelves. Pistachios are the latest victim in what seems to be a sudden increase in salmonella contamination. It was only a few months ago that the national peanut butter recall due to salmonella jolted the food industry now consumers are being advised to stay away from pistachios and products containing the nut that came from a specific distributor. Setton Pistachio of Terra Bella Inc. is the California nut grower and processor at the center of the latest recall. The U.S. Food and Drug Administration said the recall will include products in which pistachios were used as an ingredient.
It all started when Kraft Foods Inc.’s Back to Nature trail mix tested positive for the bacteria (which can be fatal in young children, the elderly and people with a weakened immune system). Setton also may have distributed contaminated shelled and unshelled pistachios to Kroger Co., and Wal-Mart which produces Sam’s Choice private brand of pistachios. The Setton recall will involve more than 2 million pounds of pistachios. Kraft is recalling more than two dozen products containing pistachios under the Planter‘s and Back to Nature brands. Many grocery stores are following suit by pulling any items containing the nut from their shelves until they receive further information about the safety of the products. Diamond Food Inc. and some distributors of private label pistachios such as Walgreen Co. say their goods did not come from Setton therefore are not contaminated.
Though pistachios are not consumed as widely as peanuts, they do make their way into many products including ice cream and Middle Eastern pastries such as baklava. Source




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Apricots

Ah, yes, spring has arrived and the sweet smell of seasonal fruits is in the air. One of my favorite spring crops is the wonderful apricot. This fuzzy fruit is not only delicious but great for your health too. It is chock-full of beta-carotene and the super antioxidant Vitamin A that help protect the eyes and heart and repair tissue damaged by free radicals. Apricots originated in China but were brought to Europe from Armenia hence the oh so appropriate scientific name, Prunus armenaica. The top producer of apricots in the world is Turkey. In California is where most of our apricots are grown since it’s here in the sunny state that apricots thrive. Because the west coast climate mimics Mediterranean weather it is a perfect fit for the apricot tree. Apricots are fresh in the spring and summer but are available year round thanks to jarred apricots and the drying method. Dried apricots make their way into delicious dishes throughout the year and are used more than the fresh version in most recipes.

Speaking of delicious dishes, here is a tasty recipe for savory Armenian apricot soup courtesy of 101 Cookbooks. Give it a go!

Avocado: A Wonderful Fruit

Creamy, buttery avocado. This fruit is both healthy and delicious. A diet rich in avocados has been shown to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. Most of the calories that come from avocados are fat calories so it should be consumed in moderation however avocados contain healthy monounsaturated fat. Forget bananas, avocados contain a whopping 60% more potassium. Avocados are one of the top fruits rich in fiber. And let’s not forget how rich in vitamins they are, they’re chalk full of vitamins B, E and K. So as you get ready to whip up some guacamole for that Super Bowl party, rest assured because you’ll be serving up a healthy, nutritious and delicious dip for those chips! Learn more about the wonders of avocados.











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Peanut Butter Recalls

The list of products being recalled due to possible salmonella contamination keeps getting longer and longer. Everything from Keebler and Famous Amos cookies to LUNA Bars and even dog biscuits are being pulled off the shelves to eliminate any possible risk of selling products which may contain salmonella-tainted peanut butter. So far 486 (and increasing) cases of salmonella have been reported, 6 people have died and 107 have been hospitalized, according to the Centers for Disease Control and Prevention.
The source of the contamination has been linked back to Peanut Butter Corporation of America, a plant in Blakely, Georgia that produces peanut butter and peanut paste. The peanut butter is sold in bulk ranging from 5 to 1700 pounds to companies like Kellogg’s and institutions like schools and nursing homes. The companies turn the peanut butter or peanut paste into products like cookies and crackers. Companies that manufacture products using the contaminated peanut paste which is used in candy like peanut butter cups will then sell those products to another company that will use them in ice cream, for example, then a grocery store may buy that ice cream and sell it as a private label. This has made it difficult for investigators to track down exactly which products contain peanut butter or paste originating from the Georgia plant. This is what is prompting the lengthy recall list. Hershey’s and Kraft have stated that their products, like Reese’s Peanut Butter Cups and Nutter Butters, do not contain paste from the Georgia plant. The Girl Scout organization has claimed that their products are free of contamination as well.
In the mean time, consumers are advised to stay away from any products containing peanut butter or paste. There is no explanation for how the salmonella ended up in the peanut butter but there is speculation that it may have been contaminated after the peanuts were roasted since the high temperatures of roasting peanuts would have killed any strain of the pathogen. See an updated list of the products being recalled at the Food and Drug Administration website.




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Salmon: Super Seafood

My introduction to salmon dates back to 2nd grade when a little redheaded girl from Alaska was a new student in our class. Embarrassing as it was, whenever you were the new kid in class, the teacher would point you out and make you introduce yourself to the rest of your classmates. Reluctantly, the girl introduced herself and told us she was from Anchorage. Her father was a fisherman and smoked salmon was a specialty of his. She passed around a tin of Indian hard smoked salmon to share with us. I examined my piece of fish jerky. The orangey pigment and oily texture didn’t really appeal to me. Then I took the dried piece of meat and tugged at it with my teeth. The salty flavor perked up my taste buds. The salmon was delightful.

Salmon has been hailed as the best source of Omega-3 essential fatty acids. Wild, cold water fish like salmon are the best source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) both of which the human body does not produce. The Omega-3 fatty acids found in salmon are very beneficial. These acids promote cardiovascular health, regulate blood pressure, and protect against stroke. Salmon contains a healthy balance of saturated, monounsaturated, and polyunsaturated fats making it the perfect low calorie and low saturated fat source of protein. It is also brimming with nutrients like selenium, niacin and vitamins B12 and B6. It is also an excellent source of phosphorus and magnesium. Eating salmon regularly generates great health benefits from cancer protection to inflammation reduction to improving brain function.

My palate was deprived of salmon until about 6 years ago when I was reintroduced to the wonderful seafood. It was an Atlantic salmon that my mom marinated in a secret spice recipe and baked in the oven. The fish was made to perfection. The tender meat fell right off at the natural grooves as I poked it with my fork. The zest from the marinade beautifully enhanced the salmon’s natural flavor. Cold smoked salmon was a late entry on my menu but it’s been a regular part of my diet ever since I discovered its buttery sweetness. The versatility of cold smoked salmon is infinite. One of my favorite midday meals is a slice of multigrain toast topped with cottage cheese, tomatoes and smoked salmon. Another favorite is avocado slices on a butter croissant layered with fresh smoked salmon. I make sure to stock my fridge with this healthy fish because not only is it delicious, it is the healthiest form of lean protein and essential fatty acids. Learn more about the benefits of salmon.

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Coffee: Good for You, Really!

Alright, so here's another item that's been given a bad rap. Because of it's high caffeine content, coffee has been labeled as unhealthy and linked to high stress levels. Well, guess what coffee lovers, the latest research shows that a good ol’ cup of joe isn't that bad after all. Coffee has been shown to lower the risk for diseases associated with aging. A study conducted by Finnish and Swedish researchers in cooperation with the National Public Health Institute in Helsinki found that adults who gulped down three to five cups of coffee a day lowered their risk of developing dementia and Alzheimer’s by up to 65%. Other recent studies have also shown that coffee improves memory. Oh, and the wonders of java don’t stop there, more data show that it also lowers the risk for diabetes, heart disease and cirrhosis of the liver. And did you know that one serving of coffee has more antioxidants than a serving of blueberries, raspberries, oranges or grape juice? I know what your thinking and the answer is, no, it's not the caffeine. Drinking three to five cups of decaf or non-decaf yields the same benefits. But researchers emphasize that subjects who drank more than six cups a day did not benefit. So one thing we must all remember is to consume coffee (and everything else) in moderation. Well, all of this information officially justifies my adoration for café. Excuse me, my cup of Turkish coffee awaits!

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Eggs: Nutritious and Delicious

“Don’t eat eggs daily, you’ll increase your cholesterol level.” We’ve always been told to limit our intake of eggs to lower our risk for high cholesterol. Heart disease is linked to high cholesterol levels and happens to be the number one cause of death for Americans. So to know that eggs are higher in cholesterol than most foods, it makes perfect sense to avoid them, right? Well, not exactly. There are two components of cholesterol, low density lipoprotein (LDL) which causes high cholesterol levels and high density lipoprotein (HDL) which is associated with healthy levels of cholesterol. You should aim to have low LDL levels and higher HDL levels for a good cholesterol reading. Research shows that a diet high in saturated fats increases blood cholesterol levels. Eggs have long been associated with high cholesterol because they contain a higher amount compared to other foods but research shows otherwise. Since 75% of blood cholesterol is produced by the liver, a diet lower in saturated and trans fats is much more effective in achieving a good cholesterol level than avoiding foods with a higher concentration of it. So on the contrary, do not steer clear of eggs. They are a great low calorie source of protein, vitamins B12 and E, riboflavin, folate and iron. Enjoy your eggs, just don’t slather them with saturated fats and trans fats opt for healthy monosaturated olive oil instead. For more information check out this article from the Harvard School of Public Health, they know what they’re talking about.

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