Be an almond snacker

by Ed Biado

Although almonds aren’t the cheapest nuts to munch on to satisfy your oral fixation, their price is justified by the health benefits you get from snacking on the nut. Even the Bible has said that it’s “among the best of fruits.” So, almonds should be in your grocery list if you want...

1. ...a healthier heart. A fantastic source of vitamin E that can reduce the risk of heart attack by up to 50%, almonds also have antioxidants that lessens a person’s heart disease tendencies and lowers the amount of C-reactive protein, which causes damage to the arteries.

2. ...to regulate your cholesterol levels. Almonds are rich in monounsaturated fats, a “good” HDL cholesterol that lower the “bad” LDL cholesterol. It has been suggested that a handful of almonds a day can reduce your bad cholesterol levels by up to 12%.

3. ...better blood circulation. The high levels of potassium and low levels of sodium found in almonds work hand in hand to improve blood circulation and regulate blood pressure. Their magnesium content acts as a de-clogger and helps improve the flow of nutrients in the bloodstream. This is supported by the generous dose of iron that transports oxygen in the cellular level.

4. ...to improve your brain power. Ayurveda, a system of Indian traditional medicine, considers almonds to be highly effective in inducing superior intellect and longevity. Modern medical sciences aren’t all that convinced on this benefit, but they did discover that almonds contain phenylalanine, a brain-boosting chemical.

5. ...to reduce the risk of cancer. The vitamin E, phytochemicals and flavonoids in almonds help suppress the growth of breast cancer cells. It also helps prevent colon cancer because of its high fiber content. Because it contains boron, it can also help in preventing prostate cancer.

6. ...to be on a gluten-free or carbohydrate-restricted diet. Almond flour are a popular cooking ingredient, often as a wheat flour-substitute, for people who have gluten sensitivity, coeliac disease and wheat allergies. You can also use almond flour if you want to restrict your carbohydrate intake because a cup of which only has a net carb content of of 10 grams.

7. ...more energy. Almonds are a well-known energy booster, being a key ingredient in many energy bars. They are rich in protein, manganese, copper and riboflavin—all sources of energy.

8. ...to lose weight. Almonds are so dense in nutrients that consuming them makes one feel full. This prevents overeating and would eventually translate into weight loss.

9. ...to prevent birth defects. Folic acid is one of the best defenses against birth defects, being a promoter of healthier cell growth and tissue formation. Pregnant women who eat almonds regularly can significantly reduce their offspring’s risk of birth defects because of the nuts’ considerable folic acid content.

10. ...to maintain sugar levels. Almonds are good for diabetics because they’re a low glycemic index food. They have a stabilizing effect on sugar and insulin levels when consumed after meals. This prevention in spikes would also be helpful to people who are at risk to have the condition.

6 Easy Slim-Down Strategies

By Liz Vaccariello, Editor-in-Chief, Prevention

Losing weight is about a series of small steps--one less dessert here, an extra 10 minutes on the elliptical there--plus smart lifestyle moves that continually inch you closer to your goals. But like any change, try to do everything at once and you could wind up feeling deprived and deflated (and not in the good way). So instead of vowing to cut calories AND exercise 7 days a week AND forsake ice cream and pizza for the rest of your life, start out with a few of these research-proven tricks that can help you drop pounds. Once you've mastered one, add in another; before you know it you'll see results on the scale--no drastic changes required.

1) Weigh yourself daily
Why It Works: Weekly weigh-ins are a staple of many popular weight loss programs, but some studies show that daily weighing can be key to lasting weight loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to skip dessert.

2) Keep TV viewing under 2 hours a day
Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day. Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.

3) Eat 4 g of fiber at every meal
Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy a piece of fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

4) Sleep at least 7 hours a night
Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, Ph.D., an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese. The key number for most people is 7 hours or more a night, he says, so set an early bedtime and stick to it.

5) Drink 8 glasses of water per day
Why It Works: Water is not just a thirst quencher--it may also speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, M.D., of University Medicine Berlin. Increasing water consumption to 8 glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

6) Stick to an 8-hour workday
Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol. Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and cook a healthy dinner.

To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.

According to the author's mom, the great Marcella Hazan, colander should be sitting in the sink so the pasta can be drained the very instant it's cooked.

It doesn't get any better than a bowl of pasta, right? But too often cooks ruin a great dish by following one (or more) of these myths. Avoid them, and you'll be licking your plate clean in no time.Myth: Breaking long pasta into shorter pieces makes it easier to eat.If spaghetti were better short, it would have been made that way! Plus, broken strands are hard to eat since they’re not long enough to twirl onto a fork.

Myth: Add olive oil to the cooking water to keep the pasta from sticking.

Pasta shouldn’t stick when properly cooked. If it’s cooked with olive oil, it will actually coat the noodles and prevent sauce from sticking.

Myth: Throw the pasta against the wall—if it sticks, it’s done.
The only way to know if it’s done is to taste it! It should be al dente, or firm to the bite. The more pasta cooks, the gummier it gets, so if it sticks to the wall it’s probably overdone.

Myth: Rinse pasta after cooking and draining.
This will make the pasta cold and rinse away the starch that helps bind the sauce with the pasta.

Myth: It’s all about the sauce.
Italians will tell you it’s pasta with sauce—not sauce with pasta! Too much sauce buries the flavor of the pasta and overwhelms it.

By Giuliano Hazan | Photography by James Wojick

Lack of "excellent" coffee blends: Consumer Reports

NEW YORK (Reuters) – After tasting 37 different blended coffees, Consumer Reports couldn't find one that measured up to its "excellent" or "very good" ratings, the publication said Tuesday.

The less-than-glowing report follows a year that saw tight supplies of high-quality arabica coffee beans in Colombia, followed by steep premiums that caused some roasters to look for cheaper and more available options for their blends.

Ranking at the top of the list of 14 caffeinated blends -- earning a rating of "good" -- are the Starbucks House Blend, calculated at 26 cents per cup, and Green Mountain Signature Nantucket Blend Medium Roast, at 23 cents per cup.

Blends are the best-selling type of ground coffee and contain beans from at least two regions or countries, the publication said.

The highest score for the 13 decaffeinated coffees also failed to reach the top two categories. The better scoring varieties included Allegro Organic Decaf, Blend Medium Dark, Peet's Decaf House Blend, Caribou Daybreak Coffee Morning Blend Decaf and Bucks County Decaf Breakfast blend.

Consumer Reports has a rating criteria in which the tasters look for specific characteristics including the flavor and aroma.

The publication advised coffee drinkers not to count on familiar brand names or expensive price tags, noting that the cost doesn't accurately reflect the cost per cup due to varying grind densities, and recommended ratios of coffee to water.

Consumer Reports is published by Consumers Union, an independent nonprofit organization that does not accept outside advertising or free test samples, it said in a release.

Full results of the coffee ratings will be available in the March issue of Consumer Reports and online at www.ConsumerReports.org.

(Reporting by Marcy Nicholson; Editing by Lisa Shumaker)