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9 Healthy Reasons to Indulge Your Coffee Cravings

Coffee gets a bad rap, but study after study shows your java habit is actually good for you. From a lower stroke risk to fewer cavities, here are the best reasons to enjoy a cup or two.

There's no need to feel guilty about your morning cuppa joe. On the contrary: Women who drink a cup or more of coffee daily have up to a 25 percent lower stroke risk than those who sip the dark stuff less often, according to a new study reported today in the journal Stroke. Researchers followed nearly 35,000 women ages 49 to 83 for an average of 10 years and found the reduced risk held up even after accounting for such factors as BMI, high blood pressure, diabetes risk, and smoking habits — indicating that coffee's stroke-lowering ability was independent of these known heart disease risk factors.

But this study is hardly the first one touting good news for java junkies. "Coffee is incredibly rich in antioxidants, which are responsible for many of its health benefits," says Joy Bauer, RD, nutrition and health expert for Everyday Health and The Today Show. Its caffeine content may also play a protective role in some health conditions, but many of coffee's health perks hold up whether you go for decaf or regular.


Related: Heart-Healthy Diet Habits


Beyond lowering stroke risk, you may be surprised to learn that coffee can also decrease your odds of developing the following health issues:


1.Diabetes. Women who drank four cups of caffeinated coffee daily were nearly 60 percent less likely to develop type 2 diabetes than non-drinkers, UCLA researchers found. The beverage is rich in the minerals magnesium and chromium, which may help control blood sugar levels.


2.Skin cancer. Rutgers University researchers found that when sunburnt mice drank caffeinated water and then exercised in a running wheel, their risk of developing skin cancer decreased. The caffeine-and-cardio combo caused damaged skin cells to die before they had a chance to become cancerous, explain study authors. Capping off your sweat session with a cup of coffee (iced works too) may help protect your skin from sun damage.


3.Stress. You know how the mere aroma of a rich French roast seems to wake you up on a sluggish morning? Turns out that whiff can help minimize the effects of too little sleep on your body. Researchers found that when stressed-out, sleep-deprived rats simply smelled coffee, it triggered gene activity known to protect nerve cells from stress-related damage.


4.Cavities. Although this doesn't mean you can ditch your dental floss, coffee may even help fight cavities. According to research in the Journal of Agricultural and Food Chemistry, coffee's compound trigonelline (responsible for its flavor and aroma) has antibacterial properties that may keep cavity-causing germs, such as Streptococcus mutans, from invading tooth enamel.


5.Parkinson's disease. Here's some good news if Parkinson's disease runs in your family: People with a family history who drank coffee were less likely to develop the debilitating neurological disease, according to Duke University Medical Center researchers. Although scientists are still trying to understand why, evidence suggests that the caffeine in coffee (as well as caffeinated tea) may act on a gene called GRIN2A to help lower risk.


6.Breast cancer. Women who drank boiled Scandinavian coffee, which is similar to stronger French press or Turkish or Greek varieties, more than four times a day had a reduced risk of breast cancer compared to women who had it less than once a day, found a study in the journal Cancer Causes & Control. An important point: Because the coffee wasn't filtered, it contained up to 80 times as many coffee-specific fatty acids, which have been linked to slower growth of cancerous cells.


7.Heart disease. Dutch researchers found that people who drank coffee in moderation —two to four cups a day — lowered their heart disease risk by 20 percent, compared to those who had more or fewer cups. Coffee's antioxidants may have a protective effect, says Keri M. Gans, RD, spokesperson for the American Dietetic Association.


8.Head and neck cancers. Although some of the data on coffee's cancer-fighting capabilities have been mixed, Italian researchers found that the caffeinated kind guards against head and neck cancers. Compared with coffee abstainers, those who drank about four or more cups daily reduced their risk of certain mouth and throat cancers by nearly 40 percent.

Related: How Your Diet Can Affect Breast Cancer

One coffee caveat: Most health experts agree it's wise to limit your intake to a few cups a day — that's a standard 8-ounce mug, not the super-sized beverages many coffee shops offer. Overdoing it can lead to interrupted sleep or even insomnia, stomachaches, a racing heart, nervousness, irritability, and nausea. Remember, we're talking coffee with a splash of milk or a packet or two of sugar — not loaded with whipped cream and sugary syrups. "Adding a lot of calories to your coffee can actually raise your risk for diseases like stroke and diabetes," says Gans.


Also, doctors recommend that pregnant women or people with certain health issues, such as high blood pressure or high blood sugar, limit their caffeine intake. Talk to your doctor if you're concerned about how much coffee is safe for you.


This article was taken from Everydayhealth.com
By Rachel Grumman Bender

Low-Sodium Mixed Pickles

Here's a recipe for a colorful assortment of pickled veggies that have the tangy zip of cider vinegar and spices—without any added salt!

• 1 cup diced cucumber
• 1 onion, peeled and sliced
• 1/2 cup sliced carrot
• 1/2 cup diced bell pepper
• 1 cup cauliflower florets
• 1/2 cup chopped asparagus
• 1/2 cup broccoli florets
• 1-1/4 cups cider vinegar
• 1/4 cup sugar
• 1/2 tsp. turmeric
• 1/2 tsp. mustard seed
• 1/2 tsp. celery seed

In a saucepan, combine vinegar, sugar, and spices. Bring to a boil. Add vegetables to pan and heat for 3 minutes. Remove from heat, cover, and chill. Makes 16 servings.
Note: Can be stored in the refrigerator for 1 month. For longer storage, sterilize two pint jars. Pack hot pickles to within 1/2 inch of top. Wipe off rim of jar, screw on top, and place in Dutch oven or other deep pan. Cover with water, bring to a boil, and heat for 10 minutes.
Preparation Time: 10 minutes
Cooking Time: 3 minutes

Nutritional Information (per serving)
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
26	1 gram	1 gram	6 grams	<1 gram	<1 gram

recipe from Teambeachbody Newsletter

6 Simple Rules for Eating Sugar

By Denis Faye
 

Few topics boggle the minds of dieters and fitness enthusiasts the way sugar does. Is this simple carbohydrate the key to unlocking elite sports performance? Or is it the chains that drag our country deeper and deeper into the obesity epidemic? Annoyingly, the answer is "both." But before you throw your hands up in frustration and grab yourself a Twinkie^®, let's take a minute to talk about sugar. It's not as complex as it seems. In fact, with just a few guidelines, it's incredibly easy to use these simple carbohydrates for good instead of evil.

Rule #1: Just say "know."

Here's a grossly over-simplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of insulin in your system, that insulin converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.
As we'll discuss later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).
If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You'll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is OK or even beneficial. If you're able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.

One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that's 30 calories. If the rest of your diet is tight and you're active, it won't matter. If you're trying to lose weight and are eating at a severe deficit, you'll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life's short—enjoy your java.

Rule #3: Sugar is sugar is sugar . . .

Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple carbs, unregulated by fiber with minimal micronutrient value. Sure, you might prefer one over the other. I like honey because I'm a bit of a whole foods person and it does have a tiny bit of nutritional value, but I still know that if I eat too much, it'll make me fat.

Rule #4: . . . and it's hiding behind every corner.

And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it's in a bottle, box, or can, read the ingredients. You'll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.

Rule #5: No, the sugar in fruit isn't bad for you.

When the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.
Even relatively low-fiber fruits like bananas offer far too many benefits to be denied. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit.
You can think of the ingredients in Shakeology^® the same way. Sure, there's a little sugar in there, but the protein and fiber slow absorption and the massive amount of nutrients makes it all worthwhile.

Rule #6: Occasionally, a hit of straight sugar is a good thing.

You're sitting around watching television. You haven't done much today. Your glycogen stores are up, and because you've eaten normally, your blood sugar level is balanced. Time for some P90X Results and Recovery Formula^®? Probably not.
Conversely, you just blasted a killer workout. You've blown through your blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar in there now to help you recharge fast wouldn't be such a bad idea. Furthermore, since it'll rush in so fast, it's a great opportunity to add some protein and micronutrients to that sugar blast, because they'll rush into where they're needed just as quickly.
If you genuinely gave the workout your all and you're truly wiped out, you won't even come close to storing that sugar as fat.
So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.

That Time...

There comes a time in life, when you walk away from all the drama and people who create it. You surround yourself with people who make you laugh, forget the bad, and focus on the good. So, love the people who treat you right and pray for the ones who don't. Life is too short to be anything but happy. Falling down...is a part of LIFE, getting back up is LIVING.

Meatloaf Makeover

Who among us (carnivores and omnivores, at least) doesn't love a good meatloaf? And with 24 grams of protein per serving and lots of healthy veggies, this recipe will let you feed your craving for this classic American comfort food without sending your good eating habits off the rails.

• 1-1/2 lbs. extra-lean ground beef, ground turkey breast, or extra-lean ground turkey
• 2 egg whites
• 1/2 tsp. chopped garlic
• 1/2 cup chopped onions
• 1/2 cup chopped green pepper
• 3/4 cup finely chopped celery
• 1/2 cup unsweetened tomato sauce
• 1 cup rolled oats
• 1 tsp. Dijon mustard
• 1 Tbsp. dried parsley
• Salt and pepper to taste

Preheat oven to 350 degrees. Place all ingredients in a large bowl and mix together well with wooden spoons or hands. Place on board or waxed paper and shape into loaf, then place in loaf pan and bake for about 1 hour. Depending on the shape and thickness of the loaf, it may need to cook for slightly longer. Serves 6.
Preparation Time: 20 minutes
Cooking Time: 1 hour

Nutritional Information (per serving)

Calories

Protein

Fiber

Carbs

Fat Total

Saturated Fat

257

24 grams

2 grams

13 grams

12 grams

4 grams

recipe courtesy of Teambeachbody.com

Size Matters!!

Eating low-carb, or low-fat foods, but super-sizing the portions will quickly turn into extra pounds. No matter how well you eat, if you eat more calories than your body needs, you will store the excess as fat. Often healthy eaters ignore total calorie intake. Take one week to calculate what you're really consuming and what you need.