Juicing nutrient-rich green vegetables like kale, broccoli and spinach gives you a brew of many vitamins and minerals, all in just one cup. But green juices can have an overpowering flavor, so many people want to cut their “bite” with the natural sweetness of fruit and/or a bit of sweetener, such as plant-based stevia or a teaspoon of maple syrup or agave. Here’s how: If you have an overripe banana on your counter, toss it into the juicer with your greens and an apple for a juice that tastes like a sweet banana shake. Adding cherries, blueberries or blackberries will also mask the flavor of fresh greens while contributing plenty of antioxidants and other nutrients. If you’re a fan of spice, add a piece of peeled ginger root for extra kick. Do you crave chocolate? Juicing blueberries and cocoa powder along with greens is a delicious way to satisfy the urge. This recipe also calls for some water to give your juice volume, plus vanilla extract for richness. Finish it with a hint of sweetener and you have a chocolate drink that’s fit for any sweet tooth. Chocolate Juice 1 cup blueberries, fresh or frozen 1 teaspoon vanilla extract 1 tablespoon cocoa powder 2 cups baby spinach 1/2 cup water Sweetener or sugar substitute of your choice If using frozen berries, defrost before juicing. Place…  read on >

The kind of foods you eat, and even the order in which you eat them can affect your odds of developing type 2 diabetes, three new studies suggest. The studies — being presented to the American Society for Nutrition — found: Switching to a mostly plant-based diet (but one that could still include meat and dairy) could reduce the risk of type 2 diabetes by as much as 60%. Eating greater amounts of vitamins B2 and B6 was linked to a lower risk of type 2 diabetes, while getting more B12 in the diet seemed to be associated with a higher risk of type 2 diabetes. The order that you eat your foods appears to matter. People who ate vegetables before having meat or rice had lower blood sugar levels, along with positive changes in their hunger hormones. Dr. Rekha Kumar, an endocrinologist at NewYork-Presbyterian and Weill Cornell Medical Center in New York City, reviewed the findings. “Emphasizing fruits and vegetables and whole foods is a very practical and easy way to manage type 2 diabetes,” she said. “Half your plate should be green, even at breakfast, when you could have an egg white omelet with spinach for example.” As for the sequence of eating, Kumar said vegetables, high-fiber foods and even protein take longer to leave the stomach, which slows down the rise in…  read on >

The kind of foods you eat, and even the order in which you eat them can affect your odds of developing type 2 diabetes, three new studies suggest. The studies — being presented to the American Society for Nutrition — found: Switching to a mostly plant-based diet (but one that could still include meat and dairy) could reduce the risk of type 2 diabetes by as much as 60%. Eating greater amounts of vitamins B2 and B6 was linked to a lower risk of type 2 diabetes, while getting more B12 in the diet seemed to be associated with a higher risk of type 2 diabetes. The order that you eat your foods appears to matter. People who ate vegetables before having meat or rice had lower blood sugar levels, along with positive changes in their hunger hormones. Dr. Rekha Kumar, an endocrinologist at NewYork-Presbyterian and Weill Cornell Medical Center in New York City, reviewed the findings. “Emphasizing fruits and vegetables and whole foods is a very practical and easy way to manage type 2 diabetes,” she said. “Half your plate should be green, even at breakfast, when you could have an egg white omelet with spinach for example.” As for the sequence of eating, Kumar said vegetables, high-fiber foods and even protein take longer to leave the stomach, which slows down the rise in…  read on >

A new research review published in the BMJ has added to the debate over the merits of breakfast. It has long been regarded as “the most important meal of the day” — and probably still is for growing children — but what about adults who are trying to lose weight? The theory has been that eating breakfast headed off rebound eating later in the day and into the night. But the new review found that, for weight loss, eating breakfast tended to slow dieting results and could even lead to consuming more calories later in the day. Delaying the first meal seems to keep the body in the fat-burning mode set in motion once you stop eating the night before. Having a daily 16-hour food gap is what can speed weight loss. Contrast this with the findings of an earlier study published in the Journal of the Academy of Nutrition and Dietetics, comparing breakfast eaters to breakfast skippers. All were women between the ages of 18 and 45. That study found both diet and mood differences between the two groups. Though everyone ate the same number of calories, the breakfast eaters scored higher in diet quality, getting more whole grains, fruits and key nutrients like folate, calcium and potassium. The breakfast skippers ate more saturated fat and sugar, especially at night, and these empty calories…  read on >

Sudden withdrawal from coffee and cigarettes can trigger symptoms that mimic serious disease, leading to unnecessary tests in hospital intensive care units, a new review concludes. “Nicotine and caffeine are some of the most commonly used and highly addictive substances in modern society, but they are often overlooked as a potential source of significant withdrawal symptoms when abruptly discontinued in ICU,” said review leader Dr. Maya Belitova. She’s an associate professor at Queen Giovanna University Hospital in Sofia, Bulgaria. Belitova noted withdrawal symptoms, including nausea, vomiting, headaches and delirium, can last for up to two weeks. “These symptoms resemble conditions such as meningitis, encephalitis and intracranial hemorrhage — this may confuse clinical diagnosis and result in unnecessary tests which can cause patient harm, cost a lot of money, and waste time,” she said in a European Society of Anesthesiology news release. Belitova and her team reviewed 12 studies that examined withdrawal symptoms and treatment in 483 adult ICU patients. They found that nicotine withdrawal substantially increased agitation (64% for smokers versus 32% for non-smokers), and related displacement of tracheal tube and intravenous lines (14% for smokers versus 3% for non-smokers). The researchers also found that nicotine substitution therapy contributed to a severe confusion and disorientation dubbed “ICU delirium.” It’s associated with prolonged intubation, a longer hospital stay and increased risk of death. The study also…  read on >

Are you in the mood to mix up something sinful, but don’t want to wreck your healthy eating plans? Use a stand mixer to do the heavy blending and whipping for three better-for-you treats. Do-ahead pizza dough: To get more whole grains into your diet, use whole-wheat pastry flour instead of white flour. It’s a lighter version of whole wheat that’s perfect for baking. In the stand mixer, blend 3 cups of whole-wheat pastry flour, 2-1/2 teaspoons of yeast, 1/2 teaspoon salt and 1-1/2 cups of warm water. Let the dough rise for an hour. Then cut into four equal portions and freeze. Frozen yogurt: For a protein-rich way to curb an ice cream craving, in the stand mixer blend 2 cups fresh berries with 2 teaspoons honey, 2 cups plain 2% Greek yogurt and 2 tablespoons chocolate chips. Transfer to a container and freeze for about four hours. Chocolate chip cookies: Here’s an easy way to turn that all-American favorite into a healthier whole-grain treat with half the butter and half the sugar. Lighter Chocolate Cookies 1 cup brown sugar 1/2 cup unsalted butter 2 eggs 1 tablespoon vanilla extract 1-1/4 cups white whole wheat or whole-wheat pastry flour 1 cup oats 2 teaspoons baking powder 1/4 teaspoon salt 1 cup 70% cocoa chocolate chips Preheat your oven to 350 degrees. Combine sugar and…  read on >

You know how important it is to eat seafood twice a week, but buying fresh fish and shellfish can seem daunting. You’ll find that it’s a lot easier if you remember a few simple rules. When buying whole fish, look for bright, clear eyes. The eyes are the window to a truly fresh fish, because they quickly turn to a dull gray with age. The rest of a fish will also fade as it sits around, so look for vibrant flesh. If you’re considering a fillet that still has the skin on, that skin should look shiny, metallic and clean. Any dullness or discoloration is another sign of age. Finally, a fresh fish should smell like clean water or just slightly briny, never fishy. Under no circumstances should you ever buy a nasty smelling fish — cooking can’t improve a fish past its prime. As for shellfish, buy only at stores with rapid turnover so you can be assured of fresh mussels, clams, oysters and more. Their shells should be tightly closed. If slightly open, they should close quickly if you tap on them — if not, don’t buy them. Also, any mussels or clams that haven’t opened after being cooked are spoiled and must be thrown away. Whether you shop at a dedicated fish store or the fish counter of your local grocery, your…  read on >

Here’s another reason to keep your cholesterol under control: New research suggests that LDL, or “bad,” cholesterol may play a role in the development of early-onset Alzheimer’s. A rare form of the disease that occurs before the age of 65, early-onset Alzheimer’s has previously been linked to a gene mutation involved in how the body processes fats and cholesterol. But that mutation only accounts for a small percentage of cases, the scientists noted. Their new research suggests that “LDL cholesterol levels [also] play a causal role in the pathogenesis of Alzheimer’s disease,” said lead researcher Dr. Thomas Wingo. He’s an assistant professor of neurology at Emory University School of Medicine in Atlanta. “The big question is whether there is a causal link between cholesterol levels in the blood and Alzheimer’s disease risk,” Wingo said. “The existing data is murky on this point. Our current work is focused on testing whether there is a causal link.” Most early-onset Alzheimer’s disease is not explained by known gene mutations, Wingo added. The APOE genetic mutation, called APOE E4, raises levels of LDL cholesterol. High levels of this type of cholesterol can clog arteries, increasing the risk for heart attack and stroke. Other gene mutations associated with early-onset Alzheimer’s are called APP, PSEN1 and PSEN2. But all of these genetic variants are only linked to about 10% of all…  read on >