Debating whether or not you should have that second cup of coffee? New research that links caffeine consumption to a healthy gut microbiome — the trillions of microorganisms that live in your digestive tract and affect your overall health– may prompt you to pour generously. In recent years, numerous studies have demonstrated associations between coffee consumption and lowered health risks of all sorts — from type 2 diabetes to certain cancers to Parkinson’s disease. Simultaneously, accumulating evidence suggests that the makeup of your gut microbiome can affect your health, either by promoting or reducing the risk of diseases. Connecting the dots between these two health premises, a new study found the microbiomes of regular coffee drinkers were considerably healthier than those who consumed little to no coffee. “We still need to learn more about how the bacteria and the host [our bodies] interact to impact our health,” said lead study author Dr. Li Jiao, an associate professor of medicine-gastroenterology at Baylor College of Medicine in Houston. But her advice for now? “If you love coffee, enjoy it. Follow your gut.” The new findings were to be presented Monday at the American College of Gastroenterology annual meeting, in San Antonio, Texas. In the study, scientists for the first time ever took gut microbiome samples directly from various parts of the colon during colonoscopies. (Other studies have…  read on >

Are you a chicken finger fanatic, but worried about what might be lurking in the take-out versions? The solution is simple: Do it yourself. Making chicken fingers at home is a snap. Between oven baking and ingredient swaps to cut back on the fat and calories, this version is the perfect way to lighten up a fast-food favorite. If your budget allows, raw chicken tenders are ideal. Not only are they the right size, but just as their name suggests, they’re more tender compared to other parts of the chicken breast. If cost is a concern, create your own strips by cutting two full skinless and boneless chicken breasts lengthwise into four to six tenders, depending on the size of each breast. Bonus: If you want to bring the heat to your chicken fingers, add a quarter teaspoon of cayenne pepper to the breadcrumbs. Baked Chicken Fingers 1 pound raw chicken tenders 1/2 cup buttermilk 1 egg 1-1/2 cups seasoned whole-wheat breadcrumbs Cooking spray 1/4 teaspoon salt Preheat the oven to 400 degrees and coat a large baking sheet with cooking spray. Clip off any tendons from the top of the tenders with a pair of kitchen shears. Mix the buttermilk and egg in a bowl and place the breadcrumbs in a pie plate. Dip each tender into the liquid and then press into the…  read on >

Love your chicken parm but not the crazy calorie overload you get at a restaurant? Try this lighter version that’s easy to make at home. Most of the unwanted calories in chicken parmesan come from heavy breading plus the typical big side of pasta. Both bring down the nutrition profile since the breading is made from white-flour breadcrumbs and the side is usually white pasta. So skip the breading and replace the pasta with a veggie side dish to save hundreds of calories without sacrificing taste. As a bonus, the cheeses and the broccoli provide more calcium per serving than a glass of milk. Lighter Chicken Parmesan 2 boneless, skinless chicken breasts 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Olive oil cooking spray 2 cups marinara sauce, jarred or homemade 4 ounces mozzarella, sliced thin 1/2 cup grated Parmesan cheese 2 tablespoons olive oil 4 cups broccoli florets 1/2 teaspoon Italian seasoning Preheat oven to 400 degrees. Sprinkle the chicken with salt and pepper. Coat a large, oven-safe skillet with cooking spray and place over medium heat. Add the chicken and cook 4 to 5 minutes until the chicken browns. Flip and cook 3 to 4 minutes more (the chicken will finish cooking in the oven). Turn off the heat and carefully add the sauce. Place one slice of mozzarella over each chicken…  read on >

You probably already realize that adding zucchini or carrots to a cake won’t magically make it low calorie or healthy. But you might not realize that there are many foods that sound healthy but really aren’t. It might seem as though bran muffins are the perfect way to get needed fiber, but the 3 grams in an average bakery offering don’t justify all the white flour, sugar, fat and calories that go along with it. A better breakfast is to mix 2 tablespoons of wheat bran into hot, steel-cut oatmeal and top it with a handful of raisins. Sushi sounds like a great way to enjoy fish, but the ratio of fish to rice — usually white rice — makes the protein portion minuscule (and, ounce for ounce, extremely expensive). Opt for sashimi instead, which is simply slices of raw fish, or ask for brown rice in your rolls. Also, watch the soy sauce — it’s laden with salt — and limit mayonnaise-based spicy sauces that accompany many fancy rolls. What could be bad about hazelnut and dark chocolate spreads? The problem is that sugar and palm oil are the first two ingredients in many popular store brands. If you love the flavor, dip whole roasted hazelnuts into melted dark chocolate as a treat, or whip up your own spread by blending freshly roasted hazelnuts…  read on >

Want to add pizzazz to your morning bowl of oats? Here’s how to spice things up and boost the nutrition. Oats are rich in important minerals like manganese, which plays a role in controlling blood sugar. They also happen to be very high in fiber, important for gut and heart health. Nuts and seeds are great toppings for oats that you might be enjoying already. But adding fruit and spices boosts the antioxidant level of your breakfast with very few extra calories. The following recipe hits the mark on many counts. It includes turmeric, a healing spice with thousands of medical studies behind it. Turmeric also tastes great when combined with fruit, so this recipe includes mango, rich in vitamins A and C, among others. Black pepper adds a pinch of heat and helps turbo-charge turmeric’s healing properties. Like turmeric, cinnamon is full of antibacterial compounds and has a naturally sweet flavor. Coconut is high in fiber and its fats help curb hunger. Mango-Coconut Oats 1 cup rolled oats 1-3/4 cups unsweetened coconut milk 1 cup diced mango 1/2 teaspoon ground turmeric 1/2 teaspoon ground cinnamon 1/4 teaspoon freshly ground black pepper 4 tablespoons shredded coconut Place oats in a small saucepan with the coconut milk. Bring to a simmer over medium heat, cover and cook 8 to 10 minutes. While the oats cook, make…  read on >

Whether you’re tailgating, cooking for a potluck or bringing in a treat for co-workers, keep safety in mind to avoid food-borne illnesses. Safe handling is always important, but it’s an even bigger priority when you’re away from your kitchen, without the benefit of your fridge and oven to control food temperatures. The key is to plan ahead to keep food safe until eaten. The golden rule is to keep cold foods cold — below 40 degrees, and keep hot foods hot — above 140 degrees. Keeping cold food cold means you’ll need to use a cooler with cold packs or lots of ice, and keep it in the shade. Foods that don’t need to be stored in the cooler include whole fresh fruits and vegetables, nuts, and peanut butter and jelly. If you’ll be cooking, such as grilling, at the venue, carry raw food in its own cooler, double wrapped in plastic to contain any juices. Bring disposable wipes for hand washing. If you’re taking food to a friend’s home for a BBQ, for instance, keep meat and poultry refrigerated until ready to put on the grill. Since food may brown before it’s cooked through, test with an instant-read thermometer for safety. Best Internal Temperature for Cooked Meats Red meat: 145 degrees All ground meat: 160 degrees Poultry: 165 degrees If cooking in batches, place…  read on >