September 29 - Coffee Day

Many of us start the day with a fresh cup (or cups) of coffee. September 29 is Coffee Day. Years ago, some may have thought coffee was harmful. But, research has shown that overall, there is little evidence of health risk and some evidence of health benefits for adults consuming moderate amounts of coffee (3-4 cups/d providing 300-400 mg/d of caffeine).

Some people may be more sensitive to adverse effects of coffee, such as:

• Those that drink more than moderate amounts of coffee
• Those with borderline or high blood pressure
• Those who are sensitive to caffeine
• Women who are pregnant (should limit to no more than 2-3 cups daily)
• Older adults need to make sure they get plenty of vitamin D and calcium, because coffee can interfere with calcium absorption.
• Drinking coffee with meals that contain nonheme iron (non-animal sources of iron) can inhibit that iron absorption. Vitamin C can help offset that effect, as well as drinking coffee between meals.

Otherwise, drink up. Coffee has many health benefits. Preliminary studies have led to these possible benefits:

• Lowers risk for Type 2 diabetes
• Lowers risk for Parkinson's disease
• Protection against development of colorectal cancer
• Lowers risk for cirrhosis and liver cancer
• Reduces risk for all-cause mortality

A plain cup of brewed coffee only has between 2 and 5 calories.

Adding extras to our coffee can also add extra fat and calories. Here are some common coffee drinks and the amount of calories and/or fat.

• Iced coffee (without syrup or with sugar-free syrup) - 16 oz has 90 to 140 calories and may have anywhere from 0 to 5 grams of fat, depending on how it is made
• Hot chocolate with 2% milk - 16 oz has between 300 and 400 calories and 9 to 18 grams of fat
• Vanilla latte (with syrup and 2% milk) - 16 oz has between 250 and 300 calories and 6 to 8 grams of fat
• Sugar-free vanilla latte with nonfat milk - 16 oz has between 90 and 150 calories and no fat(saves quite a bit over the regular vanilla latte)
• Pumpkin spice latte (2% milk)- 16 oz has about 300 calories about 6 grams of fat (switching to nonfat milk saves you about 50 calories)
• Mocha - (2% milk) 16 oz has between 200 and 450 calories and 8 to 12 grams of fat, depending on what type (switching to nonfat milk saves you 50+ calories)
• Medium frappe or frappucino (coffee with ice cream) - 16 oz has 500+ calories and anywhere from 5 to 20 grams of fat, depending on what type and whipped cream will add over 100 additional calories.

Many of these drinks only have small amounts of coffee, so the benefits would be less than drinking a cup of brewed coffee. It's best to limit these drinks.

Cappuccino that you buy at a convenience store would be similar to the mocha amount, with possibly more if it's made with whole milk.

Information from:
Linus Pauling Institute, Oregon State University, Macronutrient webpage on coffee
Starbucks and McDonalds nutrition webpages

Five foods you may not be eating, but should

1. Beans
Beans are one of the most underrated foods. They are inexpensive, canned beans are easy to prepare (just don't forget to drain and rinse the sodium away), full of protein, fiber, and other great nutrients, and can be incorporated into any meal. Some of my favorite ways to enjoy beans:

• On a salad with greens, lean protein (chicken or tuna), black beans, and feta cheese with oil and vinegar
• Black beans mixed with corn, tomatoes (or salsa), avocado, etc
• White beans with a little chicken broth, cooked then mashed with some rosemary (similar to mashed potatoes)

2. Spinach

Cooked or raw, say goodbye to the iceberg lettuce. Spinach is full of fiber, vitamins A, K, and C, B vitamins, folate, magnesium, calcium, iron, antioxidants, and the list goes on. If spinach is a little bitter, mix it with romaine, iceberg lettuce, or other greens. Add cooked spinach to casseroles, lasagna, pasta sauce, pizza, or other sauces. If you can't fathom spinach, try other greens such as argula or romaine. The darker green, the more nutrients. 

3. Seasonings

Some may think that food tastes bland when using less salt in cooking. It does, unless you spark up the food with seasonings. You can cut out the sodium but still enjoy lots of flavor. Some seasonings even have antioxidants, which can boost health. You may have to experiment to figure out what your family enjoys, but that's part of the fun. Try lemon juice, garlic, oregano, cumin, rosemary, thyme, basil...or a combination like Mrs. Dash. If you don't know what spices pair well with what foods, look over this handout on herbs and spices from MU Extension.

4. Fish

Not frozen fish sticks, more like salmon, tuna, sardines, etc. Oily, fatty fish (like those listed) are high in heart-healthy fats and omega-3s. Omega-3s are beneficial for heart health, lowering cholesterol, and brain health. Fish doesn't take long to cook, the fillets are usually thin so they just need to be cooked until they flake. Salmon and tuna come in pouches or cans for an easy meal. 

5. Quinoa

Most grains lack all of the amino acids to make a complete protein, but not quinoa. Quinoa has all of the essential amino acids and can be considered a complete protein. Quinoa also has fiber, calcium, vitamin E, some antioxidants, and a small amount of heart-healthy fats. This ancient food is eaten like a grain, but comes from the same family as spinach and beets. Combine quinoa with your favorite vegetables, beans, and olive and vinegar for a tasty grain salad. 

Check back next week for five more foods you may not be eating, but should. What would you add to the list? 

Thinking of trying something new?

We are bombarded with media messages on new products, new diets, new treatments, new drugs, new remedies, etc. It's easy to get caught up in these advertisements, especially when something seems like a "magic bullet" and can seem to easily improve our health.

When considering trying something new, here are some questions to ask yourself:

• Where did the information come from? Did it come from a paid advertisement? Sometimes companies are trying to promote their own products. Information from a non-profit organization, university, or state Extension service are usually un-bias, research-based, and reliable. Information from hospitals is usually un-bias, but sometimes physicians may get paid for endorsements for certain products. Check the website address for .gov, .org, or .edu to determine if the information can be trusted.
• Were the people who improved similar to you? Were they similar in age, sex, lifestyle, race, or ethnicity?
• Read the fine print. Many times the words "results not typical" will accompany an advertisement.
• Can you afford it? If the new product or treatment doesn't work, can you afford the loss? Can you afford any extra time this treatment or product may require?
• Does the product or treatment promise you results without physical activity or to leave out entire food groups? We know that healthy eating, eating a variety of foods, and physical activity are the foundation for good health. Anything that promises better health but leaves out these things is something to be wary of.
• Talk with your physician and/or pharmacist if the new product is herbal. Herbal remedies may tout that they are "natural" but that doesn't mean it won't interfere with prescriptions. "Natural" just means that it comes from a plant or animal, but that doesn't have anything to do with safety.
• Could it hurt you? It doesn't hurt to read about side effects, but don't get so caught up that you freak yourself out. It's good to be aware of any harmful effects.
• Talk to others. Ask your friends or family members for advice.
• Listen to your gut. If your gut feeling is that this is too good to be true, it probably is.

Guacamole Day

September 16 is known as guacamole day. Avocados are the main ingredient in this tasty side dish or appetizer. Guacamole can be healthy, depending on how you make it.

California avocados are in season from spring to fall. This is the time of year that you will find the best quality and best prices on avocados.

Avocados are considered a fruit. They are one of the few fruits or vegetables that contain fat. The fat in avocados is unsaturated and is heart-healthy.

Did you know that avocados have more potassium than bananas? According to the Centers for Disease Control and Prevention (CDC), avocados are loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They're also cholesterol and sodium free. Avocados contain 60 percent more potassium per ounce than bananas. Two tablespoons of mashed avocado or 1/5 (about 1 oz.) of a medium avocado provides about 55 calories.

Avocados are one of the produce items with the least amount of pesticides, so there is no reason or benefit to buying organic avocados.

Mashed avocado can be used instead of mayonnaise on a sandwich or wrap. They can be added to salads too. You can also mix avocado with your choice of whole grains and other vegetables for a tasty whole grain salad. Avocados can be mixed with tomatoes, diced onions, lime or lemon juice, and your choice of seasonings for a refreshing dip.

To choose an avocado, squeeze it gently. If it is ready to eat, it should be firm but give to slight pressure. Hard avocados are not ripe yet, but can ripen in a few days. Place the unripe avocado in a brown paper bag for two to five days. Apples or bananas can be added to the bag to shorten the process because the gas they give off helps ripen the avocados. Ripe avocados can be stored in the refrigerator for two to three days.

Always wash avocados before eating. Cut lengthwise and rotate the halves to separate. Use a spoon to remove the seed and scoop out the meat or peel the skin away from the fruit. Lemon juice, lime juice, or white vinegar can help prevent discoloring. You can also press plastic wrap directly on the surface and then wrap to store in the refrigerator for a few days. If the surface turns brown, just cut off the top layer and throw it away, the rest is ok to eat.

Guacamole from a restaurant may or may not be healthy, depending on the ingredients used. When you make it at home, you control the ingredients and know exactly what was used to make it.

 

Healthy guacamole recipe:
2-3 avocados
1 medium tomato
1 tablespoon lemon or lime juice
Salt or garlic salt(optional)
Cilantro (optional)

Wash avocados and tomato. Dice tomato and mix with mashed avocado. Add juice, salt, and cilantro. If storing, press plastic wrap directly on the surface of the guacamole to prevent air from browning. Store in the refrigerator until ready to serve.