Don't have a diet soft drink before an important meeting or when you're about to make an important decision. Psychological scientists from the University of South Dakota found that changes in glucose levels affect a person's self control. Blood glucose levels can affect how we think about immediate rewards verses future plans. The study found that those who drank diet soft drinks were more prone to seeking instant gratification. Study authors say making difficult choices takes energy and cognitive resources and these are depleted when you're sucking in a carbonated can of diet soda. Regular soft drinks however gives you more energy and you then have the ability to be more future minded.
Eating peanuts can save your life and slim you down. Studies in the Archives of Internal Medicine found that men who ate peanuts four times a week were 50% less likely to die from a heart attack or have one. More good news, munching on peanuts can lower your bad cholesterol levels by 10 to 15 points. Also peanuts make you feel more full and when you're sated you won't be raiding the fridge during commercial breaks.
END THE YEAR WITH THIS WARM, HEARTY, AND HEALTHY DISH
YOU'LL NEED
2 Tbsp olive oil
8 boneless chicken thighs (or a combination of thighs and drumsticks)
Salt and freshly ground black pepper
1 red bell pepper, thinly sliced
1 medium onion, thinly sliced
4 cloves garlic, minced
1 tsp crushed red-pepper flakes
10-12 green or black olives, pitted and roughly chopped
1/2 cup dry red wine
1 1/2 cups chicken stock
1 lb roma tomatoes, coarsely chopped
2 Tbsp chopped flat-leaf parsley
HOW TO MAKE IT
1 Heat the olive oil in a large saute pan on high. Season the thighs with salt and pepper and add them to the skillet, skin side down. Cook, turning occasionally, until they're deeply brown and crisp on all sides, about 8 to 10 minutes. Remove them from the pan.
2 Lower the heat. Add the bell pepper, onion, garlic, pepper flakes, and olives. Cook until the vegetables soften, about 10 minutes. Pour in the wine; simmer, stirring occasionally, until the wine nearly evaporates, about 5 minutes.
3 Add the stock, tomatoes, and chicken, tucking it skin side up into the vegetables. Bring to a simmer and cook over medium heat for another 20 minutes, until the chicken is nearly falling off the bone and the sauce is reduced by half. Add salt and pepper to taste. Sprinkle on the parsley. Makes 4 servings
PER SERVING 490 calories, 35 grams (g)protein, 15 g carbohydrates (3 g fiber), 29 g fat, 360 milligrams sodium.
Instant oatmeal is one of the great healthy foods, but there are other hot cereals for gray winter mornings.
1. Steel-cut oats You'll enjoy more of the oat grain with these than with instant oats, allowing for a richer flavor and more nutrients.
2. Cream of Wheat Eat this milled cereal to load up on vitamin B and iron. Skip the flavored varieties and add a touch of honey or maple syrup instead.
3. Hominy These puffy, creamy kernels are made from dried corn (sans hull and germ). Just crack open a can and heat. They're not as nutritious as oats, but give a good dose of fiber.
4. Hulled buckwheat This protein-packed grain (5.7 grams per serving) cooks slowly, so make a big batch for reheating all week.
5. Corn grits Ground hominy equals grits, a Southern staple and a good source of folate. Boost flavor and protein by heating grits with butter and sausage.
6. Ralston Essentially a wholegrain version of Cream of Wheat, Ralston has a wheatier flavor and more fiber to keep you feeling full until lunch.
Eating vegetables can keep you smart into old age, say researchers in Germany. In their study, people who ate four or more daily servings (about 350 grams) of fruits and vegetables scored higher on cognitive tests than did those who took in less than a serving. They also had high blood levels of vitamin E, which can prevent degradation of nerve tissues.
White death, or fundamental fuel? Here are facts you need to know.
SAY ANYTHING NASTY ABOUT SUGAR AND FOLKS WILL SWALLOW IT. Sugar caused the recession. Sugar makes your nipples grow. Sugar keyed your car. Sugar's crazy-it knifed my cousin down at the corner bar last Saturday night. Somebody should drop a safe on sugar. Well, maybe. It's true that sugar is insidious-diabolical, even-and hidden in countless processed foods. It certainly contributes to the obesity crisis. It makes people fat and diabetic. These claims are correct - to a limited and oversimplified extent. But sugar doesn't point a gun to our heads and force us to eat it. It's only as big a bogeyman as we make it out to be. We need some truth about sugar. It's too important. The sugar in our bodies; glucose, is a fundamental fuel for our body and brain, says David Levitsky, Ph.D., a professor of psychology and nutritional sciences at Cornell University. The health threat to the vast American public arises from a very personal level, Levitsky says: "It's sugar that tastes good. Sweetened foods tend to make us overeat. And that threatens the energy balance in our bodies." Read this and learn a few facts about the sweet stuff hiding in some of your favourite meals and drinks. Then, the next time some uniformed punk says sugar's out of line, you won't be tempted to drag sugar behind a dumpster and kick the crap out of it. The fact is, you may be the one who's out of line.
TRUTH #1
Sugar doesn't cause diabetes Too much sugar does. Diabetes means your body can't clear glucose from your blood. When glucose isn't processed quickly enough, it destroys tissue, Levitsky says. People with type 1 diabetes were born that way-sugar didn't cause their diabetes. But weight gain in children and adults can cause metabolic syndrome, which leads to type 2 diabetes.
"That's what diabetes is all about-being unable to eliminate glucose," says Levitsky. "The negative effect of eating a lot of sugar is a rise in glucose. A normal pancreas and normal insulin receptors can handle it, clear it out, or store it in some packaged form, like fat."
WHAT MATTERS That "normal" pancreas. Overeating forces your pancreas to work overtime cranking out insulin to clear glucose. Eric Westman, M.D., an obesity researcher at the Duke University medical center, says that in today's world, "it's certainly possible that the unprecedented increase in sugar and starch consumption leads to pancreatic burnout." But researchers can't be sure; everyone's body and diet are different, so generalization is iffy. One thing that is sure, Dr. Westman says, is that the rise in sugar consumption over the past 100 years is unprecedented.
Your job: Drop the pounds if you're overweight, and watch your sugar intake. Research has shown for years that dropping 5 percent to 7 percent of your body weight can reduce your odds of developing diabetes.
TRUTH #2
Simply avoiding high-fructose corn syrup won't save you from obesity In the 1970s and 1980s, the average American's body weight increased in tandem with the food industry's use of high-fructose corn syrup (HFCS), a staple because it's cheap. But it's not a smoking gun. "This is a correlation, not a causation," says Levitsky.
"Obesity is about consuming too many calories," says Lillian Lien, M.D., the medical director of inpatient diabetes management at the Duke University medical center. "It just so happens that a lot of overweight people have been drinking HFCS in sodas and eating foods that are high on the glycemic index- sweet snacks, white bread, and so forth. The calorie totals are huge, and the source just happens to be sugar-based."
Dr. Westman notes that the effect of a high glycemic food can be lessened by adding fat and protein. Spreading peanut butter (protein and fat) on a bagel (starch, which becomes glucose in your body), for example, slows your body's absorption of the sugar.
WHAT MATTERS We can demonize food manufacturers because they produce crap with enough salt and sugar to make us eat more of it than we should - or even want to. But it comes down to how much we allow down our throats. "A practical guide for anyone is weight," says Dr. Lien. "If your weight is under control, then your calorie intake across the board is reasonable. If your weight rises, it's not. That's more important than paying attention to any specific macronutrient." Still, skinny isn't always safe. (Keep reading.)
Follow this and you'll be burning fat and building strength 24/7.
SPEEDY WORKOUTS REQUIRE FAST FOOD, although not the type you'd get from under golden arches. Sports nutritionist Cory Holly, has devised a menu that won't have you losing hours in the kitchen. "These meals are made from natural ingredients with minimal processing which will help to keep you lean," says Holly. "The protein and fats will also optimize your testosterone levels." A study in the Journal of Steroid Biochemistry found people with low fat diet also had low testosterone levels.
"Always have a protein shake before and after each training session, but if you can't face that, then have it with your mid meal snacks." If you can't drink the shake at the specified time, try to slot it in whenever you can. It's better to have the protein than to go without.
Follow this flavour-rich plan by choosing one breakfast, one lunch, one dinner and two snacks. You and your gut will go from fat to flat, plus you'll be better placed to resist the temptations over late night supper outings.
BREAKFAST Set A Two scrambled eggs with 200g smoked salmon slivers 50g cooked quinoa 1 mug of green tea
Set B 2 handfuls oats cooked with mixed frozen berries and a banana 100ml goat milk 1 mug green tea
Set C 2 egg-white omelette A handful diced tomatoes 1 diced red pepper 1 mug green tea
Set D 2 large grilled mushrooms topped with a handful of baby-leaf spinach and 2 tsp tomato puree 1 slice rye bread Green tea
LUNCH Set A Tom yum soup with extra prawns
Set B Mixed bean salad: 1 tin green beans 1 tin red kidney beans 1 tin chickpeas Half diced red onion 1 diced red pepper 2 tbsp cider vinegar 1 tbsp olive oil Black pepper (Makes 4 servings)
Set C Greek salad with added chicken slices, include the following: 3 tomatoes wedged Handful of diced red onion Half sliced cucumber Half diced red pepper 50g diced feta cheese 50g kalamata olives 80g cooked chicken strips A drizzle of olive oil and lemon juice
Set D Avocado, tomato, chicken breast and salad sandwich on wholemeal bread 1 apple
DINNER Set A 250g chicken served with broccoli, spinach, courgette, cauliflower and sweet corn
Set B Two 100g fish fillets grilled. Wrap in a large lettuce leaf with cucumber, avocado, sprouts and tomatoes. Drizzle with lime and yogurt
Set C 4 extra lean pork medallions 1 small sweet potato, diced 100g green beans 50g sweet corn Combine 10g butter, half cup orange juice, 1 tbsp honey, 1 tbsp mustard into a hot pan for sauce and pour over the veg.
Set D Beef Satay Stick all the following onto skewers then grill 250g beef fillet 2 cubed red peppers Half can of button mushrooms 1 small onion, sliced 8 cherry tomatoes
WITH A RECIPE THIS EASY (AND A RESULT SO TASTY), YOU'LL NEVER HAVE TO GO OUT FOR CHICKEN AGAIN
YOU'LL NEED
2 boneless, skinless chicken breasts, 6 oz each 1 cup bread crumbs 2 Tbsp grated Parmesan cheese 1/2 Tbsp dried Italian seasoning 2 egg whites Salt and pepper 1/2 Tbsp olive or canola oil 1 1/2 Tbsp butter 2 Tbsp capers 1/2 Tbsp Dijon mustard Juice of one lemon 2 Tbsp fresh parsley, roughly chopped
HOW TO MAKE IT
1 Cover the chicken with parchment paper or plastic wrap, and use a meat mallet or a heavy bottomed pan to pound it until it's 1/4" thick.
2 Combine the crumbs, Parmesan, and Italian seasoning in a wide bowl. In a second bowl, beat the egg whites slightly. Season the chicken with salt and pepper. Now carefully dip each breast into the egg whites and then into the crumb mixture, pressing to make sure it's evenly coated.
3 Heat the oil on medium in a large stainless-steel saute pan or cast-iron skillet. Add the breasts and cook them for 3 to 4 minutes or until the crusts are deeply browned and crunchy. Turn them over and cook for another 2 to 3 minutes. Then transfer them to a platter to rest.
4 While the pan is still hot, add the butter. When it's lightly browned - which should take no longer than 1 minute-stir in the capers, mustard, and lemon juice, using a wooden spoon to scrape up any browned bits. Turn off the heat and add the parsley. This is your sauce.
5 Serve the chicken breasts with the sauce drizzled on top, and a side of spinach sauteed with garlic and dried chilies. Makes 2 servings
PER SERVING 497 calories, 61 grams (g) protein, 14 g carbohydrates (1 g fiber), 21 g fat, 816 milligrams sodium.
Dear avid readers, we know you just can't wait to get your hands on our next issue. Well, now is your chance to get your copy! It's out on newsstands, today!
Done right, sushi is a nutritional powerhouse. Done wrong, it can expand your waistline with empty calories. Use these tactics to stay on a health roll.
1 Request sesame seeds on your rolls. They'll add a punch of brain-boosting magnesium. Another healthy topping: masago caviar, a great source of Omega-3s.
2 Good sushi houses use only fresh fish to top off their rolls. Request these top picks: Alaska wild salmon, farmed rainbow trout, or Pacific halibut. All offer good doses of protein and Omega-3s.
3 Ask the sushi chef to make your rolls with real crabmeat, not surimi or krab (imitations that have less than half the protein and hardly any Omega-3s). It'll be more expensive, but healthier.
Use the scale below to decide what to order next time. The choices are ranked from best to worst by nutritional bang for the calorie. One rule: Avoid anything fried (such as shrimp tempura).
Tea continues its ascension toward nutritional sainthood. The latest news: Green tea may slow prostate-cancer progression, according to research from the Louisiana State University Health Sciences Center. In the study, prostate cancer patients were given daily doses of a drug made mostly from the catechins in green tea. After about 5 weeks, the men had lower levels of the molecules that advance the disease. The catechins may block these harmful molecules from being transcribed by your DNA, say the scientists. More research may determine if drinking the tea has similar benefits.
It's kind of ugly and warty-looking and has a hard skin that can't be eaten, but its grainy, moist, orange-yellow flesh packs great flavor.
Why it's healthy Besides containing vitamins A and C, this squash is loaded with potassium, which can control blood pressure. (See "Fiber Helps Blood Pressure," below left.)
How to eat it Peel and cube it. Saute in olive oil with diced onions and minced garlic until softened. Then roast for 40 minutes in a 176°C oven until tender. Season to taste.
Sure, soda can rot your teeth and make you fat, but that's not all. Sugary drinks may increase your risk of heart disease, especially if you're a heavy guy, say scientists from the University of California at Davis. In the study, overweight people who drank a fructose-sweetened beverage with a meal saw their triglyceride levels spike three times as high over 24 hours than people who drank a glucose-sweetened beverage. Triglycerides are fats in your blood, and high levels are thought to boost heart-disease risk. Your liver converts fructose to triglycerides, causing the spike, says study author Karen Teff, Ph.D. Most fruit juices also contain fructose, so dilute apple juice with equal parts water.
The diet-friendly claims on an ice cream carton don't always seem to match up with its nutrition label. The health promises aren't necessarily wrong-they're just misleading sometimes. And that kind of fudge can lead to extra pounds. Use this guide to decode your dessert.
NO SUGAR ADDED This doesn't mean sugar-free. Check for total grams of sugar and sugar alcohol. The manufacturer may not be adding sugar, but the calorie count may be almost as high as that of other varieties. For example, a serving of light no-sugar added vanilla has only 10 fewer calories than its regular light vanilla.
FAT-FREE
Some brands cut fat and jack up carbs.Try a fat-free, no-sugar-added, vanilla-flavored chocolate swirl ice cream. It has just as many calories as light vanilla variety, and 5 extra grams of carbs.
ALL-NATURAL The different varieties are not all created equal, naturally. Compare the flavors (for example: vanilla) among different brands which claim the 'all-natural' tag to find out which has less calories, fat and sugar. You'll be surprised at how some are much more healthful than others.
Here's more proof that yolks are good for you: A new study shows that you can benefit all day from eating eggs at breakfast. University of Connecticut researchers found that men who ate eggs as their first meal took in fewer calories over 24 hours than those who ate bagels. The reason? Protein is more satiating than carbs, say the scientists.
Plenty of studies show that eating nuts can help lower your LDL (bad) cholesterol. But Australian researchers recently found that eating walnuts may boost your HDL (good) cholesterol, too. When people with type-2 diabetes added a handful of walnuts to their prescribed diets, they had higher HDL and lower LDL levels after 1 year. Researchers aren’t sure of the exact mechanism behind this benefi cial effect, but it may have to do with the synergy among the heart-healthy fats and other compounds found in the nuts. Shoot for 8 to 12 nuts a day, the same amount the study participants ate.
Kick start your day with a refreshing fruity smoothie. "You'll want to throw in bananas, strawberries, blackberries and blueberries," says AT&T Williams chef Adam Dixon who prepares meals for the drivers of the Formula 1 team. "Potassium in bananas are important for neuron function and the berries mop up free radicals: creating a healthier system in your body for functioning."
If you've been wolfing down one too many burgers or had that one drink that you knew was beyond your limit, do this to avoid barfing. Eat some ginger. Taiwanese researchers have found that queasiness can be quelled with the root. In fact, the study shows that eating ginger an hour before the sickness reported fewer feelings of nausea and quicker recovery times. Works if you're going up to Genting as well.
Here's another reason to say no to shark's fin soup. Aside from it being unconscionable to eat, sharks may contain high levels of mercury. According to research from the University of Kuopio in Finland, men who ate two portions of this a day were 70% more likely to get heart disease. The reason? Sharks eat smaller fishes with low mercury but they are unable to break it down so it builds up to dangerous levels in their bodies. Have a salmon instead. These fishes eat mainly plankton and have very low mercury levels.
You already know that slurping soda will rot your pearly whites, but now a new study shows that drinking milk may actually help prevent tooth decay. University of Iowa researchers soaked teeth in orange juice or diet Sprite, and then doused them in either milk, artificial saliva, or water. Turns out, the teeth exposed to milk had less enamel erosion than the ones immersed in the other two liquids. "The calcium in milk may bind to the acid from the juice and soda, decreasing its effect onenamel erosion," says study author Sarah Murrell. Who's going to chase pop with milk? No one. So just skip to the last step: Opt for dairy, not soda.
If you need more motivation to improve your diet, just think of junior and his sister: Eating regular meals with your kids may make them healthier teenagers. When University of Minnesota researchers tracked the eating habits of a group of 12-year-olds, they found that children who ate with their families 5 days a week were more likely to take in greater amounts of calcium, fiber, and potassium in their late teens. If parents set a precedent of serving healthy foods at family meals while their kids are young, the children are more likely to adopt good eating habits as they grow up, says study author Teri L. Burgess-Champoux, Ph.D. Do frantic schedules keep you and your children apart at dinnertime? Move family meals to the morning, and make breakfast the new dinner.
If pollen is making you miserable, a cure could be waiting in the produce aisle. Eating broccoli sprouts may help you breathe easier, say UCLA researchers. In the study, people who ate 7 ounces of sprouts for 3 days saw up to a 200 percent increase in the production of proteins that make antioxidants in their nasal cells. The scientists believe these antioxidants help fight off the inflammation that causes allergies. Credit the sprouts' high content of sulforaphane, which triggers the increase, says study coauthor Marc A. Riedl, M.D.
Go ahead, crack under pressure: Eating fried eggs may help reduce hypertension. In a test-tube study, scientists in Canada discovered that the food produced the highest levels of ACE inhibitory peptides, amino acids that dilate blood vessels and allow blood to flow more easily. The heat of frying, which is higher than that of boiling, helps more of the compounds to be released in your gut, says study coauthor Jianping Wu, Ph.D.
Ignore the bad rap on burgers. Eating red meat doesn't raise your LDL (bad) cholesterol, say U.K. researchers. In their study, 1,152 people were tracked for 10 years; those who ate as much as 8 ounces of meat daily had the same levels of LDL cholesterol as those who ate no more than 1 ounce a day. One likely reason: About two-thirds of the fat in red meat doesn't raise bad cholesterol, according to previous studies.
Pop quiz: What are the biggest dietary sources of trans fats? If you know the answer, you're in the minority. Only one in five men can name up to three foods that contain trans fats, according to the Journal of the American Dietetic Association. Yet 73 percent of Americans know that this food component - most often found in french fries, cookies, pastries, crackers, and muffins - increases their risk of heart disease. Beware: The culprit is also known as partially hydrogenated oil.
Telling texture apart? Here's how you categorize texture:
Hard to semi-hard cheese – this variant has been cooked and pressed. It's firm enough to handle slicing and grating. Examples such as Parmigiano-Reggiano, Morbier or Emmenthal works well with prosciutto, sprinkled over salad or served with pasta.
Soft to semi soft – this range is firm but mois and can be crumbly in certain variants. Some very soft types are neither cooked nor pressed and have a spreadable texture. Look out for a smelly Livarot which works great with apples and walnuts or a relatively gentle Brie de Meaux.
Very soft – fresh cheese that is spoonable such as cottage cheese and ricotta.
Now that you know a tad bit more on this stinky and yummy food, walk up to the counter with confidence and take your pick. With cheese, you’re literally spoilt for choice!
For more on this healthy snack, check out page 52 of Men’s Health Malaysia June 09 issue!
The next time you snack on nuts, remember this: Extra chewing may help you feel full longer. Purdue University researchers found that when people chewed a small number of almonds 40 times before swallowing them, they felt satiated longer than those who ate the nuts in 25 or 10 chews. One explanation is that more chewing makes it easier for your body to take in the energy from the almonds, says study author Richard Mattes, Ph.D. While that means you'll absorb more calories, you'll be less tempted to snack later on.
What's in a shape? This is the easiest part to figure out as it doesn't get more basic than wheel, square, rectangle, sphere, drum or roll.
What's on the outside matters too Referring of course to the protective coating around the block of cheese. Remove the packaging and this will be the first part of the cheese that you will see.
Bloomy rinds – identified by a thin to thick growth of white mold on the surface Natural rind – as the cheese dries out, curds on its edge forms into a rind Washed rind – tends to be pungent and features a beneficial bacterial growth washed by water, brine or wine during the maturation process
Some rinds such as peppercorns or herbs are meant to be eaten. Also safe for consumption would be ash rinds on some fresh goat’s milk cheese. But do dump wax, cloth or leaf-covered rinds.
For more on this healthy snack, check out page 52 of Men's Health Malaysia June 09 issue!
Your chip addiction could cost you. Habitually eating potato chips may increase your risk of cancer. In a new study, scientists from Poland found that people who ate 160 grams of the junk food (about twothirds of an 8-ounce bag) daily for 28 days nearly doubled their blood levels of acrylamide, a suspected carcinogen. Longterm ingestion of foods high in acrylamide can cause inflammation, which may lead to cancer, say the researchers. Try eating less fried plant products, where this chemical is most commonly found.
Is it fresh or ripe or cooked? That's just cheese talk referring to the different processes that milk goes through. Brush up on the lingo and soon you'll be spouting the following terms:
Fresh cheese – This is a form of unripened milk and popular choices are ricotta, cream cheese or cottage cheese which is usually sold in tubs.
Ripened but unpressed – Ripened cheese tends to have mold on the surface. This range however is not pressed and the liquids are allowed to drain naturally. Variants like Brie go through a one month quick ripening process.
Uncooked but pressed – Example of this is Gouda which is pressed and ripened from two to 18 months.
Cooked and pressed – Favorites such as cheddar and parmesan fall into this category. The cheese is cooked, molded (see section on shapes below) and goes through a heavy press before being ripened for an average of four years.
For more on this healthy snack, check out page 52 of Men's Health Malaysia June 09 issue!
Turns out, pop isn't just weight gain in a glass-it can strain your heart. Researchers in Denmark found that when patients with peripheral artery disease consumed a drink with 67 grams of sugar (see the 591ml soft drink stat below), their markers of inflammation increased. But when patients drank juice, these indicators were reduced. Although both liquids contained similar amounts of sugar, say the scientists, juice also has antioxidants that counter inflammation.
Fear of fromage? Don't be. Here are some easy to digest facts about a food that can help you lose weight and stay healthy. By Brenda James
Know your geography If you're serious on educating your palate, then brush up on your geography skills. Most supermarkets offer quite a comprehensive range of global brands but there's a lot more where that came from. Interesting enough, France alone produces more than 400 different varieties of cheese. Each is unique in its own way with different regions producing a variant that is peculiar only to that part of the country.
Got milk? Obviously the most basic component in cheese is milk. But try this – cheese is made from various types of milk not just cow's milk. There are some great selections from ewe's, goat's, buffalo's or even a combination of these. Chances are you've probably tried some of this, loved it but just didn't realize the source.
For more on this healthy snack, check out page 52 of Men's Health Malaysia June 09 issue!
Olives aren't the only food worth pressing. An herbal extract from artichokes may help fight heart disease, say researchers in the United Kingdom. How? The extract contains compounds that seem to inhibit liver enzymes from producing cholesterol, says study author Rafe Bundy, Ph.D. While these healthful chemicals are found in the inedible leaves of the vegetable, it's not clear whether they reside in the tasty portion-the heart. What is clear is that artichoke hearts are low in calories and packed with potassium and vitamin C. And that makes them a heart healthy addition to any salad or sandwich.
A - Almonds (and other nuts) B - Beans (and other legumes) S - Spinach (and other green vegetables) D - Dairy I - Instant oatmeal E - Egges T - Turkey (and other lean meats) P - Peanut butter O - Olive oil W - Whole grains (breads and cereals) E - Extra protein powder (whey) R - Raspberries (and other berries)
Stack up and serve your own manly sandwich and stand a chance to get your recipe featured in the magazine.
Have a hard time deciding what to put in your sandwich? You can use the Men's Health ABS DIET as a guide.
Just send in: -Your ingredients or recipe -Pictures of your process and the sandwich itself (small jpeg format not exceeding 500kb)
Email it all in to menshealth@blunc.com.my and include your name, mailing address and NRIC number
'Eating garlic may improve your mind. Researchers in Pakistan found that rats fed a puree of garlic and water performed better on a memory test than rats that weren't fed the mixture. Consuming garlic may increase brain levels of serotonin, which has been shown to enhance memory function, say the scientists. More studies are needed to determine exactly how garlic affects human cognition.
Your vino may contain more than just antioxidants. When British researchers tested various red and white wines from 15 nations, they found that 12 countries (including France, Spain, and Portugal) produced some labels that were contaminated with antioxidant-neutralizing metals like copper and zinc. The three nations with labels that passed the tests? Argentina, Brazil, and Italy. (Wines from the United States weren't tested.) But don't toss the Bordeaux just yet: "The health concerns may arise from everyday drinking, over decades, of a wine that contains the metals," says study author Declan Naughton, Ph.D.
High in fiber and low in everything else, this mystery food deserves a spot on your menu
BY ALISON GRANELL
Gone for good are the days when spaghetti was considered a guilt-free food. After all, pasta may be low in fat, but here in the 21st century we know it's loaded with the type of fast-digesting carbs that send your blood sugar soaring. And even more important, men tend to eat pasta in mounds, not moderation. But what if a noodle existed that was not only Atkins-approved but had virtually no calories? Turns out one does, and its called shirataki. This translucent noodle, which is made from the powdered root of the Asian konjac yam, consists mostly of a no-calorie, highly soluble fiber called glucomannan. And that fiber is why shirataki is more than just a pasta imposter. According to a study review by University of Connecticut researchers, glucomannan helps lower bad LDL cholesterol, triglycerides, fasting blood sugar, and even body weight. What's more, scientists in Thailand found that just 1 gram has the power to significantly slow the absorption of sugar into your bloodstream after you eat a carb-loaded meal. Translation: This noodle can make almost any meal healthier. So what's the catch? Well, shirataki noodles have almost no flavor, which may explain why you’ve never seen them on a take-out menu. But the upside is that they soak up the flavors of sauces and spices in any dish—if you know what you're doing.
Drink your way to instant health – and impress your date at the same time.
1. CABERNET Impress you date - "Declare it will have hints of mint, pepper and occasionally cedar wood notes," says wine expert Matthew Jukes (expertwine.com). Health benefits - Cabernet grapes are packed full of the antioxidant resveratrol. Complements - Rich game meat like venison.
2. SHIRAZ Impress your date - "This heaviest of reds hits you with a rich blend of chocolate, pepper and dark berries," says Jukes. Health benefits - Researchers at the University of Glasgow say Shiraz is a more powerful antioxidant than vitamin E. Complements - Steak. An excuse to eat more red meat? Go on then.
3. PINOT GRIGIO Impress your date - "The Pinot Gris grape is red, but this lovely wine is white, with a crisp style for light dishes," says Jukes. Health benefits - "Pinot Grigio can significantly reduce your systolic blood pressure," says nutritionist Emma Wells. Complements - Seafood.
4. PINOT NOIR Impress your date "Point out the fantastic 'barnyard' smell – all cherries and stewes fruit," says Jukes. Health benefits - US research found that Pinot Noir is packed with polyphenol compounds that help fight oral bacteria. Complements - Risotto, lasagna, risotto: basically everything.
5. CHARDONNAY Impress your date - "If it's oaked, it will have a buttery, creamy flavor," says Jukes. Health benefits - The University of Montpellier found that Chardonnay contains numerous polyphenols, which clear the fatty build-ups from your arteries. Complements - Oily fish like salmon, and shellfish dishes.
6. SAUVGNON BLANC Impress your date "You'll detect citrus fruits, hints of cut grass and melon," says Jukes. Health benefits - According to Virginia University, gallic acid –a component of Sauvignon – has antiinflammatory qualities. Complements - Mild Asian food or tomato-based pasta dishes.
The best eggs you aren't eating When you factor in the nutritional power of caviar, it may finally make sense why these tiny fish eggs are such a prized delicacy. Per ounce, caviar contains three times as many heart-healthy omega-3 fatty acids as salmon. Try these simple recipes to inject a little caviar into your diet.
A. CAVIAR OMELET Spoon 2 teaspoons of domestic caviar, such as paddlefish caviar, into an omelet just before you fold it over. Top your omelet with a dollop of sour cream and a few squirts of fresh lemon juice.
B. SALMON ROE RICE BOWL Top a bowl of rice with slices of seared ahi tuna, avocado, and a few spoonfuls of salmon roe. This is what the Japanese call ikuradon.
C. OYSTERS CAVIAR Carefully open up the raw oysters, keeping them in the half shell. Drizzle them with a few drops of chilled vodka and place sliced scallions and a small spoonful of domestic caviar on top. Serve with a lemon wedge.
Flavors that pack a punch Another reason to season: Herbs and spices may fight the hazards of high blood sugar, report University of Georgia scientists. In a test-tube study, the researchers found that the antioxidant properties of some seasonings block glycation, the process by which blood sugar binds to important proteins such as hemoglobin and albumin. "Glycation can trigger an immune attack, which may produce damage totissues," says lead study author James Hargrove, Ph.D. Jamaican allspice and cinnamon ranked as the study's most potent protectors, but black pepper also provided benefits.
A health food fraud? Maybe that garden burger isn't such a great choice after all—and not just because of the way it tastes. Australian researchers recently discovered that soy protein may not be as good for your heart health as it's often claimed to be. In the 3-week study, men with above-normal cholesterol levels ate 24 grams of soy a day—the amount previously thought to significantly lower blood lipids. The result: Participants' LDL (bad) cholesterol levels didn’t budge. The scientists aren't yet sure why soy protein wasn't effective but suggest that it may still provide other heart benefits besides cholesterol reduction.
