Healthy Tips & Recipes by Gilad

Why is Coffee Good For You?

by Gilad
Here Are 7 Reasons 

Coffee isn't just warm and energizing, it may also be extremely good for you.
In recent years and decades, scientists have studied the effects of coffee on various aspects of health and their results have been nothing short of amazing.

Here are 7 reasons why coffee may actually be one of the healthiest beverages on the planet:

1. Coffee Can Make You Smarter

Coffee doesn't just keep you awake, it may literally make you smarter as well.
The active ingredient in coffee is caffeine, which is a stimulant and the most commonly consumed psychoactive substance in the world.
Caffeine's primary mechanism in the brain is blocking the effects of an inhibitory neurotransmitter called Adenosine.
By blocking the inhibitory effects of Adenosine, caffeine actually increases neuronal firing in the brain and the release of other neurotransmitters like dopamine and norepinephrine..
Many controlled trials have examined the effects of caffeine on the brain, demonstrating that caffeine can improve mood, reaction time, memory, vigilance and general cognitive function.
Bottom Line: Caffeine potently blocks an inhibitory neurotransmitter in the brain, leading to a net stimulant effect. Controlled trials show that caffeine improves both mood and brain function.

2. Coffee Can Help You Burn Fat and Improves Physical Performance

Cup of Coffee And Coffee Beans
There's a good reason why you will find caffeine in most commercial fat burning supplements.
Caffeine, partly due to its stimulant effect on the central nervous system, both raises metabolism and increases the oxidation of fatty acids.
Caffeine can also improve athletic performance by several mechanisms, including by mobilizing fatty acids from the fat tissues.
In two separate meta-analyses, caffeine was found to increase exercise performance by 11-12% on average.
Bottom Line: Caffeine raises the metabolic rate and helps to mobilize fatty acids from the fat tissues. It can also enhance physical performance.

3. Coffee May Drastically Lower Your Risk of Type II Diabetes

Doctor Pointing His Finger
Type II diabetes is a lifestyle-related disease that has reached epidemic proportions, having increased 10-fold in a few decades and now afflicting about 300 million people.
This disease is characterized by high blood glucose levels due to insulin resistance or an inability to produce insulin.
In observational studies, coffee has been repeatedly associated with a lower risk of diabetes. The reduction in risk ranges from 23% all the way up to 67%.
A massive review article looked at 18 studies with a total of 457.922 participants. Each additional cup of coffee per day lowered the risk of diabetes by 7%. The more coffee people drank, the lower their risk.
Bottom Line: Drinking coffee is associated with a drastically reduced risk of type II diabetes. People who drink several cups per day are the least likely to become diabetic.

4. Coffee May Lower Your Risk of Alzheimer's and Parkinson's

Coffee Beans
Not only can coffee make you smarter in the short term, it may also protect your brain in old age.
Alzheimer's disease is the most common neurodegenerative disorder in the world and a leading cause of dementia.
In prospective studies, coffee drinkers have up to a 60% lower risk of Alzheimer's and dementia.
Parkinson's is the second most common neurodegenerative disorder, characterized by death of dopamine-generating neurons in the brain. Coffee may lower the risk of Parkinson's by 32-60%.
Bottom Line: Coffee is associated with a much lower risk of dementia and the neurodegenerative disorders Alzheimer's and Parkinson's.

5. Coffee May be Extremely Good For Your Liver

Woman Drinking a Cup of Coffee
The liver is a remarkable organ that carries out hundreds of vital functions in the body.
It is very vulnerable to modern insults such as excess consumption of alcohol and fructose.
Cirrhosis is the end stage of liver damage caused by diseases like alcoholism and hepatitis, where liver tissue has been largely replaced by scar tissue.
Multiple studies have shown that coffee can lower the risk of cirrhosis by as much as 80%, the strongest effect for those who drank 4 or more cups per day.
Coffee may also lower the risk of liver cancer by around 40%.
Bottom Line: Coffee appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%.

6. Coffee May Decrease Your Risk of Premature Death

Many people still seem to think that coffee is unhealthy.
This isn't surprising though, since it is very common for conventional wisdom to be at exact odds with what the actual studies say.
Coffee Beans Spread Horizontally
In two very large prospective epidemiological studies, drinking coffee was associated with a lower risk of death by all causes.
This effect is particularly profound in type II diabetics, one study showing that coffee drinkers had a 30% lower risk of death during a 20 year period.
Bottom Line: Coffee consumption has been associated with a lower risk of death in prospective epidemiological studies, especially in type II diabetics.

7. Coffee is Loaded With Nutrients and Antioxidants

Cup of Coffee
Coffee isn't just black water.
Many of the nutrients in the coffee beans do make it into the final drink, which actually contains a decent amount of vitamins and minerals.
A cup of coffee contains:
6% of the RDA for Pantothenic Acid (Vitamin B5).
11% of the RDA for Riboflavin (Vitamin B2).
2% of the RDA for Niacin (B3) and Thiamine (B1).
3% of the RDA for Potassium and Manganese.
May not seem like much, but if you drink several cups of coffee per day then this quickly adds up.
But this isn't all. Coffee also contains a massive amount of antioxidants.
In fact, coffee is the biggest source of antioxidants in the western diet, outranking both fruits and vegetables combined.
Bottom Line: Coffee contains a decent amount of several vitamins and minerals. It is also the biggest source of antioxidants in the modern diet.
Take Home Message
Even though coffee in moderate amounts is good for you, drinking way too much of it can still be harmful.
I'd also like to point out that many of the studies above were epidemiological in nature. Such studies can only show association, they can not prove that coffee caused the effects.
To make sure to preserve the health benefits, don't put sugar or anything nasty in your coffee! If it tends to affect your sleep, then don't drink it after 2pm.
At the end of the day, it does seem quite clear that coffee is NOT the villain it was made out to be.

If anything, coffee may literally be the healthiest beverage on the planet

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Avocado-Buttermilk Soup with Crab Salad

by Gilad

This simple, no-cook soup is garnished with delicious orange-infused crabmeat. A vibrant, green-hued bowlful set before a hungry diner will not last long-take our word for it. Although it is intended to be rich and creamy, if the soup seems a little too thick, add 1 to 2 tablespoons more buttermilk.

Ingredients
3/4 cup fat-free buttermilk
1/2 cup chopped fresh tomatillos
1/2 cup fat-free, lower-sodium chicken broth
3/8 teaspoon salt
2 ripe peeled avocados, pitted
1 serrano pepper, seeded
1 small garlic clove
2 tablespoons minced red bell pepper
1 tablespoon chopped fresh chives
1 teaspoon fresh lemon juice
1/2 teaspoon grated orange rind
8 ounces lump crabmeat, drained and shell pieces removed

Preparation

1. Place first 7 ingredients in a blender; process until smooth.
2. Combine bell pepper and remaining ingredients; toss gently to combine.
3. Spoon about 3/4 cup soup into each of 4 bowls; top each serving with about 1/3 cup crabmeat mixture.

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Sugarless Cranberry Sauce Recipe

by Gilad

For your Thanksgiving Table  

 

Cranberry sauce was a staple at the Thanksgiving table when I was a kid, though it usually came out of a can. Then, at some point, we started making it, but the recipe called for a lot of sugar! For those who haven't tried them, plain cranberries are very tart, so I wasn't sure this recipe would be able to be made healthy, but some other delicious fruits filled in the gaps. It does have more natural sugars than we normally eat, but is a healthier option to the ones that actually contain sugar.

Prep time 15 min. Cook time 15 min. Total time 30 min.

A homemade alternative to store-bought cranberry sauce with delicious hints of pineapple and orange to complement the flavor!

Ingredients

• 2 bags of fresh cranberries (they are usually 12 ounce bags)
• ¾ cup pineapple juice or orange juice (I recommend pineapple!)
• ½ cup of applesauce (no sugar added)
• ½ cup of water
• juice and zest of one orange
• 3 to 4 Tablespoons of honey or to taste (optional)

Instructions

1. Put cranberries, pineapple juice, applesauce and water in a sauce pan and bring to a boil.
2. Keep on medium heat, stirring constantly until the cranberries start to explode (about 10-15 minutes).
3. Reduce to a simmer and pour the juice and zest over the cranberry mixture.
4. Simmer 10-15 minutes and remove from heat.
5. Cool completely and store in fridge at least 4 hours but preferably overnight before serving.

NOTE: This is not as sweet as store versions! Taste at the end of cooking. It is naturally sweet from the fruit juice and applesauce but you can add more honey or agave to taste if needed.

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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Turkey: Pros, Cons and Tips!

by Gilad

Thanksgiving is just around the corner
So let's look at TURKEY from an Australian point of view!
Meat is a valuable source of protein and other nutrients. But when it comes to a healthy diet, it's important to choose the right kind of meat and eat the correct portion size. The Australian Guide To Healthy Eating recommends we eat one serving of meat per day, the equivalent of 65 to 100 grams of cooked meat.

Turkey meat is sold in various forms, including whole, prepackaged slices, breast, thighs, mince, cutlets and tenderloins. Turkeys are not native to Australia (today's domestic turkey is a descendant of the wild turkey native to northern Mexico and the eastern US) and turkey farming is significantly different from other poultry farming. However, turkey consumption is growing. This year each Australian will have consumed an average of 1.7 kilograms of turkey meat, and the Australasian Turkey Federation estimates this will grow to 2.5 kilograms by 2011. 

The pros

• Turkey is a rich source of protein.
• Skinless turkey is low in fat. White meat is lower in kilojoules and has less fat than the dark meat. A typical turkey consists of 70 per cent white meat and 30 per cent dark meat.
• Turkey meat is a source of iron, zinc, potassium and phosphorus.
• It is also a source of vitamin B6 and niacin, which are both essential for the body's energy production.
• Regular turkey consumption can help lower cholesterol levels. The meat is low-GI and can help keep insulin levels stable.
• Turkey contains the amino acid tryptophan, which produces serotonin and plays an important role in strengthening the immune system.
• It is also a source of selenium, which is essential for thyroid hormone metabolism. It also boosts immunity and acts as an antioxidant.

The cons

• Turkey can be high in sodium.
• Some meat, particularly prepackaged slices, can be processed and contain other substances.
• Turkey skin is high in fat.
• Research suggests large amounts of tryptophan can make you sleepy.

Turkey tips

• If you can, buy organic. Turkeys raised organically will have been treated humanely and are less likely to contain pesticides and herbicides.
• Look for meat that is supple.
• A turkey roast is cooked properly when it is piping hot all the way through.
• Turkey dries out quickly, so don't overcook it.
• If marinating turkey meat, put it in the fridge straight after you've finished, as it is highly sensitive to heat.
• Store turkey separate from any gravy, stuffing or raw food.
• Refrigerated turkey will keep for about one or two days. If it is already cooked, it will keep for about four days.

Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.