The long lines at Starbucks and the fact that there’s one on nearly every street corner may not be scientific proof, but it does confirm what research has found for years – coffee is one of the most widely-consumed beverages in the world. In fact, it has been for centuries! Its distinct aroma is enough to rouse people from bed early each morning, and many folks claim that they can’t function properly until their first cups of Joe are in their systems.

Over half of American adults drink coffee every day, and sales figures show that the number of people purchasing gourmet coffee continues to rise. This includes coffee shop purchases as well as coffee that is bought in store and brewed at home.

The Health Benefits of Gourmet Coffee

Like many other foods and beverages, the reported pros and cons of drinking coffee have changed over time. In recent months, its health benefits have been touted far more often than its possible negative side effects. Some of the health benefits of drinking gourmet coffee may surprise you.

• Improves attention span and concentration
  People who seem to perk up after drinking coffee aren’t just imagining things. Caffeine helps to improve concentration and attention span. One study even found that low levels of caffeine helped employees locate typos and misspellings!
• Improves attention span and concentration
  People who seem to perk up after drinking coffee aren’t just imagining things. Caffeine helps to improve concentration and attention span. One study even found that low levels of caffeine helped employees locate typos and misspellings!
• Is low in calories
  When it’s enjoyed black or with low-fat milk or a sugar substitute, gourmet coffee is a zero- or low-calorie beverage.
• Is high in antioxidants
  Coffee is also a rich source of antioxidants, which help to protect our cells from damage. Coffee is particularly high in an antioxidant compound known as flavonoids, which have been found to have several beneficial effects on health.
• Helps improve digestion
  A hormone that is released after coffee is ingested helps to stimulate digestion. Just watch how much you drink at one time, or you may experience unwanted stomach pains. For some, coffee has a more serious laxative effect on the body.
• Lowers risk of depression
  A study conducted at Harvard University found that women who drank two to three cups of coffee per day had a 15% lower risk of depression when compared to non-coffee drinkers.
• May lower risk of Alzheimer’s disease
  Preliminary studies have found that other ingredients in coffee interact with its caffeine to boost the levels of a growth factor that was found to fight Alzheimer’s disease in mice.
• Improves heart health
  According to a group of researchers that reviewed numerous coffee studies, one or two cups of java per day may lower the risk of heart failure and reduce the risk of stroke.

If you’re a fan of drinking gourmet coffee on a regular basis, the above-mentioned health benefits probably seem pleasing. Just be sure to watch what you eat and exercise regularly. Although coffee does have health benefits, it’s not a cure-all!

Also keep in mind that fancy gourmet coffee concoctions topped with whipped cream, common beverages at coffee shops, may be much higher in calories, fat, and sugar than you realize. Brew your own coffee at home to monitor the amount of cream and sugar.

About the Author:
Chris Turberville-Tully works for Eight Point Nine, providing gourmet coffee from Sumatra or Columbia.

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We’ve previously reported on a few Alzheimer’s studies, but we recently found this handy Infographic about Alzheimer’s Disease and wanted to share it with all of our readers.. But first, here’s a few stats about this debilitating disease.

Alzheimer’s Stats:

• It is estimated that 5.4 million Americans are currently living with Alzheimer’s disease.
• Alzheimer’s disease is the sixth-leading cause of death in the United States and the only cause of death among the top 10 in the United States that cannot be prevented, cured or even slowed.
• It is estimated that Alzheimer’s care will cost the U.S. over $200 Billion in 2012.

This Infographic from Caring.com breaks down even more stats behind Alzheimer’s Disease. If you know a caregiver, pass it along to them.

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• Research: Walking 5 Miles a Week Slows Progression of Alzheimer’s
• INFOGRAPHIC: 10 Facts About Junk Food You Probably Don’t Know
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• The Best Exercises for Women Over 50

For as long as I can remember, two of my favorite junk foods are Snickers and Cheez-Its. There… I said it.

We all have our favorite junk foods. Some of us probably try hard to avoid this unhealthy junk, while others raid the vending machine in the office breakroom. (Guilty!)   It doesn’t matter what junk food you indulge in, we all know that it’s probably not the healthiest food for us.

Maybe this Infographic about Junk Foods will give you a better picture of what you are putting into your body. I, for one, will rethink that Snickers bar the next time I hit the mid-afternoon slump.

The guys over at Today I Found Out created this Junk Foods Infographic. Pass it along to all the unhealthy eaters in your life!

More Infographics:

• INFOGRAPHIC: How to choose the right running shoes
• INFOGRAPHIC: How Much Do You Know About Asbestos?

After a little bit of internet sleuthing, I found this infographic about running shoes. No credit can go to me for the below infographic, the guys over at REI created it, but I thought I’d pass it along to the readers here. The six tips listed below provides some pretty good information on choosing the right running shoes, if you ask me.

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• Core Exercises: How to Strengthen Your Core
• Thigh Exercises: How You Can Get Thinner Thighs
• The Best Exercises for Women Over 50

Did you know that this past week was Asbestos Awareness Week? Yeah, me neither.

The only reason I found out about it, is because a buddy of mine posted the below infographic on Facebook. Apparently, his dad suffers from mesothelioma cancer, so as you can imagine, this is a very personal topic for him. Admittedly, I don’t know much about mesothelioma, which is why I found this infographic so interesting and wanted to share it with everybody.

What is Mesothelioma?

Mesothelioma is a very rare kind of cancer that is most commonly caused by exposure to asbestos. This deadly cancer will then attack the thin, protective membrane that covers many of the organs inside your body, including the lungs, heart and abdominal cavity. Unfortunately, diagnosing mesothelioma cancer is often a difficult task, due to the fact that the most common symptoms are very similar to other diseases. Coupled with the fact that this type of cancer is so rare (PDF), doctors are not likely to come up with a proper diagnosis until the proper tests have been conducted.

After I started reading up about the dangers of asbestos, it became very clear to me that this is something we should all know more about. I could literally go on and on about the topic, but I won’t. I’ll let the below infographic explain how dangerous asbestos is. The infographic below was created by Asbestos.com as a way to raise awareness for Asbestos Awareness Week. If somebody you knows suffers from mesothelioma cancer or has prolonged exposure to asbestos, then I would highly recommend doing the proper research to learn everything you can… Starting with this site right here.

What are your thoughts on this infographic? Do you know somebody that works with asbestos or suffers from this type of cancer? Let’s hear your thoughts in the comments below.

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• Study: Yoga May Help Counteract Fibromyalgia Symptoms
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When you think about foods high in potassium, what immediately comes to mind? You probably thought of bananas, correct? Unfortunately, while bananas are a good source for potassium, there are many better food sources for potassium. Let’s take a closer look at the top thirteen foods with potassium.

1. Swiss Chard

Hands down, swiss chard is one of the most nutritious vegetables you can eat. This leafy green vegetable is literally packed with essential vitamins and nutrients. Consuming a mere 6 oz. of swiss chard will give you more than your recommended daily amount of both vitamin K (700%) and vitamin A (200%). It’s also a great source for vitamin C, magnesium, iron and manganese. Swiss chard is our vote for the best potassium food for you to add to your diet. Just one serving will provide you with approximately 27% of your daily recommended needs.

2. Spinach

Spinach is another nutrient-dense leafy green that is extremely beneficial to you. It’s not only rich in many vitamins and minerals, it’s also a great source for phytonutrients and flavonoids that provide antioxidant defense. Consuming 6 oz. of spinach will provide you with more than your recommended daily amount of both vitamin K (1000%) and vitamin A (325%). Spinach is also a great source for folate, magnesium, vitamin C, calcium and manganese. When it comes to potassium, consuming 180g of spinach will provide you with approximately 24% of your daily recommended values, making it one of the best potassium foods you can add to your diet.

3. Crimini Mushrooms

Crimini mushrooms come in as our pick for the third best potassium food. Just one cup of these delicious mushrooms will provide you will over 18 important vitamins, minerals and antioxidants. Be sure not to overcook these, as they will start to lose their nutritional values. Crimini mushrooms are an excellent source for selenium as just 8oz. will provide you with over 50% off your daily needs for selenium. They are also a good source for riboflavin (vitamin B2), niacin (vitamin B3), zinc and copper. When it comes to potassium, one 8 oz. serving will give you approximately 18% of your daily needs.

4. Tomatoes

We’re all familiar with tomatoes. It’s a staple in diets around the world. They are a great source for lycopene, an antioxidant believed to have many health benefits. Antioxidants aren’t the only nutritional benefits of tomatoes. They are also an excellent source for vitamin C, vitamin A, vitamin K, manganese and dietary fiber. When it comes to potassium, just one 8 oz. serving of tomatoes will give you approximately 12% of your daily recommended needs. Find the tomatoes that taste the best to you, and eat them regularly.

5. Beets

It’s no surprise that beets are one of the best potassium foods, as they are classified in the same family as both swiss chard and spinach. Beets are a great source for antioxidants, due to the red and yellow pigments naturally found in them. But antioxidants are the only thing beets are known for. They are also a good source for folate, manganese, dietary fiber and vitamin C. When it comes to potassium, just one serving of beets will give you almost 13% of your daily recommended needs. Try to consume at least one beet every week.

6. Yams

When it comes to yams, most people don’t even think of them, unless it’s Thanksgiving, but that shouldn’t stop you from adding these to your diet. With approximately two hundred varieties of yams to choose from, the nutritional benefits may vary. But generally speaking, just one cup of yams will provide you with optimal levels of vitamin C, manganese, vitamin B6 and dietary fiber. When it comes to potassium, just one cup of yams will give you approximately 26% off your daily needs. We would recommend that you find a local farmer that sells yams and eat them at least twice a week.

7. Cantaloupe

One of the most popular melons in the U.S., cantaloupe is another food high in potassium. While cantaloupes are a great source for potassium, the truth is that they make an even better diet food. This is due to the fact that it is very low in calories, despite its sweet aroma and flavor. Just one cup of raw cantaloupe will give you over 100% of your daily needs of vitamin A, plus 95% for vitamin C. Other notable nutrients found in cantaloupe include folate, dietary fiber, vitamin K, magnesium and vitamin B6. When it comes to potassium, one cup of raw cantaloupe will provide you with approximately 12% of your daily needs.

8. Carrots

Probably best known as a great source for beta-carotene, carrots are actually a great source for many essential nutrients, including potassium. This popular root vegetable is commonly found in diets around the world, not only for their nutritional benefits, but also because they are relatively easy to grow. Just one cup of raw carrots will give you over 400% of your daily values for vitamin A. Other notable nutrients found in carrots include vitamin K, vitamin C, vitamin B6, folate and manganese. When it comes to potassium, just one cup of carrots will give you approximately 11% of your daily needs.

9. Papaya

This delicious tropical fruit is another great food high in potassium. Not only do they taste great and smell wonderful, but papayas are also a great source for many vitamins and minerals. One unique, and beneficial, property of papayas is that they contain an enzyme called papain, which helps breakdown proteins to make them easier to digest. While papayas will vary in size and shape, the average piece of fruit will give you over 300% of your daily needs of vitamin C. It’s also an excellent source for vitamin A, folate, vitamin E, vitamin K and dietary fiber. When it comes to potassium, one papaya will provide you with approximately 23% of your daily recommended values.

10. Beans & Peas

Commonly known for their high amounts of dietary fiber, beans and peas are also great sources for other essential vitamins and minerals. While there are many different varieties of beans and peas, they all make for great potassium foods. Here’s a breakdown of which beans and peas are the best sources for potassium:

• Lima Beans — 1 cup = 955mg of potassium (27% DV)
• Soy Beans — 1 cup = 885mg of potassium (25% DV)
• Pinto Beans — 1 cup = 745mg of potassium (21% DV)
• Kidney Beans — 1 cup = 716mg of potassium (20% DV)
• Lentils — 1 cup = 730mg of potassium (20.5% DV)
• Green Peas — 145 grams = 373mg of potassium (10% DV)
• Green Beans — 100 grams = 211mg of potassium (6% DV)

11. Potatoes

Another extremely popular vegetable around the world, potatoes are also a great source for potassium. However, it must be first noted that when you cover potatoes in butter, bacon or deep fry them, the potential health benefits are out-weighed by the potential health risks, no matter how delicious they may be. One serving of potatoes (173 grams), will generally give you plenty of vitamin C, vitamin B6, trypotophan, manganese and dietary fiber. When it comes to potassium, just one serving of potatoes will give you approximately 26% of your daily needs.

12. Avocado

This creamy super-food is known to be high in many vitamins, minerals and healthy fats. Their best asset, besides its taste, is the fact that they are very high in dietary fiber. Avocados are also a great source for vitamin K, folate, vitamin C, vitamin B5 and vitamin B6. When it comes to potassium, just one cup of avocado will provide you with approximately 20% of your daily needs.

13. Bananas

As we mentioned above, bananas are probably the most well-known food with potassium. But when you compare the numbers listed above, you’ll see that it’s not the best source for potassium, but that doesn’t mean you should stop eating them. Just one banana will give you plenty of vitamin B6, vitamin C, manganese and dietary fiber. Potassium ranks on the lower threshold, with only 12% of your daily needs in one banana.

What’s Your Favorite Potassium Food?

As you can see, we’ve listed the best potassium foods above. Which one is your favorite? How often do you eat these foods? Let’s hear it in the comments below!

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Every balanced workout routine should include both cardiovascular exercise and strength training. Traditionally, strength training and toning came in the form of free weights or weight machines. Today, a cheaper, more portable and super versatile mechanism is replacing weight racks in gyms and homes.

The resistance band looks pretty simple, and it is. Made of sturdy, elastic material that can reach under and around various parts of your body, it’s a straight ribbon of fabric that may have a handle attached at either end. Originally these bands were used as rehabilitation tools, but they have gained the attention of physical trainers and active people everywhere. The key asset of the resistance band is its ability to stretch and strengthen nearly every muscle group in your body for full body fitness.

Types of Resistance Bands

There are two main types of resistance bands, the flat ribbon version and the tubing style.

The flat band is often used in pilates exercises, as it is easy and comfortable to wrap around bare feet and can be stretched and moved in a variety of ways. The tubing style is more often used in place of weights for more conventional and stationary lifting routines; it’s typically less elastic and therefore provides more resistance for a more challenging set of repetitions.

Aside from the basic style, there are a few things to consider when buying your band. First, the band must be long enough to give you a full range of motion. Next, find the right resistance for your level of fitness and type of activity, perhaps buying a couple of bands with different levels of resistance so you can adjust as needed. If you opt for the tubing variety, be sure the band has strong handles to help you maneuver it smoothly and securely.

Using Your Resistance Band

A strength training circuit is a great way to reap the rewards that your resistance band can offer, and it’s very easy to personalize your workout. Your circuit should cover both the upper and lower body, targeting major and minor muscle groups. Incorporate exercises such as standing shoulder presses, seated rows, leg lifts and forearm exercises — these would typically require a machine or free weights, but can be done just as effectively with your resistance band.

With hand-held weights, you get more resistance at one specific point in the movement, but the tension is constant with the band. This means that more muscles will be working throughout each phase of the movement, which can take some getting used to. Also, it can be tricky to find the best way to use the band, so get creative: stand on the band, wrap the band around a pole or find your own way to use it.

The possibilities of resistance bands are endless, and if you pay careful attention to your form, you should not only be able to increase your coordination and balance, but also your strength in no time at all.

3 Videos of Resistance Training Exercises

Resistance Band Exercises: Teaser with Reverse Fly

Resistance Band Exercises: Abdominal Tucks

Resistance Band Exercises: Squat Leg Raises

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Halloween is upon us. Most likely, you’re either getting the family ready for trick-or-treating or getting yourself ready for a Halloween party. Either way, chances are you took the time to carve out a pumpkin this year. Before you just throw away all the gunk from the inside of the pumpkin, consider keeping the seeds for a tasty snack! Especially if you have kids.

Pumpkin seeds may not sound like the perfect snack, but they really are. Not only do they taste good, but they are actually very nutritious! Here are just a few of the benefits of pumpkin seeds.

The Benefits of Pumpkin Seeds

1. May Help Lower Cholesterol & Boost Immune System

A previous report published in the Journal of Agricultural and Food Chemistry focused on the amount of phytosterols contained in the most commonly consumed nuts and seeds in the United States. Pumpkin seeds landed pretty high on the list with 265mg in 100 grams. Phytosterols are a chemical structure found in plants that is similar to cholesterol. It is widely believed that phytosterols help boost your immune system and reduce the amount of cholesterol in your blood. In case you were wondering, pistachios and sunflower seeds topped the list as being the richest in phytosterols.

2. May Help Prostate Health

Pumpkin seeds contain oil that is believed to interrupt benign prostatic hypertrophy, a common condition that can affect men over the age of 50. This condition is basically the enlargement of the prostate gland, commonly caused by the too much testosterone and dihydrotestosterone (DHT). Additionally, pumpkin seeds are also high in zinc, another nutrient known to have a positive effect on prostate health. More research is needed to determine what role, if any, zinc plays when it comes to your prostate.

3. Protect Your Bones (Especially Men)

A previous study published in the American Journal of Clinical Nutrition showed a correlation between eating zinc foods and osteoporosis. The study looked at the dietary intake of zinc in 396 men. Researchers concluded that eating more zinc foods has a “positive association with bone mineral density” in men. As previously mentioned, pumpkin seeds have a high amount of zinc.

4. May Help With Arthritis

Another benefit of pumpkin seeds is that it may possess anti-inflammatory benefits for those with arthritis. While research is limited to only animal studies, researchers believe that pumpkin seeds can actually reduce inflammatory symptoms associated with arthritis, with none of the side effects that come along with prescription drugs. While these are very positive results, it would be wise to talk to your doctor about the potential benefits of pumpkin seeds versus the medicine you are already taking.

5. High in Protein, Minerals & Monounsaturated Fat

One of the most important health benefits of pumpkin seeds is the overall amount of nutrients they contain. They are high in many essential vitamins and minerals, including magnesium, manganese, iron, zinc, copper and protein.

source

Recipes for Cooking Pumpkin Seeds

I would give you my recipe for cooking pumpking seeds, however, the ones below are much better. In fact, I may just try one of these this year. Below are links to five recipes for cooking pumpkin seeds.

• Oven Toasted Pumpkin Seeds
• Skillet Toasted Pumpkin Seeds
• Microwave Pumpkin Seeds
• Spicy Roasted Pumpkin Seeds
• Avocado Pumpkin Seed Salsa

If the above pumpkin seed recipes didn’t do it for you. Here’s a video that explains how to cook pumpkin seeds.

Video Tutorial: How to Cook Pumpkin Seeds

What are your thoughts on pumpkin seeds? Do you have a favorite recipe? Let’s hear your thoughts in the comments below!

Recommended Reading:

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Take a look at the above infographic. Now ask yourself, which one are you?

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In another study that surprises no one, we get the latest research out of Oregon State University. According to University researchers, college students are not eating enough fruits and vegetables. In fact, their eating habits are so bad, that they aren’t even getting one serving per day, forget about the recommended five daily servings.

Of course, if you ever went to college, this new research shouldn’t surprise you. Pretty much every college student I’ve known, myself included, survived on anything they could get their hands on. And it was much easier to drive through the closest fast food restaurant, than go to the store and buy some apples.

The Study Explained

Researchers at the University surveyed the eating habits of 582 college students. They compared the results of male and female students, and found that both sexes were not eating nearly enough fruits and vegetables as they should. In a seven day span, male students ate approximately five servings of fruits and veggies, on average. In that same span, female students only ate four servings of fruits and veggies.

Overall, neither sex was getting enough fiber in their diet, but males tended to eat the worst, due to the high amount of fat they consumed every day. Researchers concluded that females had better eating habits, because they tended to read more nutrition labels and skip less meals. Females also went to the college cafeteria’s more often, but it appears that they skipped over the fruits and vegetables while they were there.

Researchers also found that both sexes consumed over 30% of their calories from fatty foods. This exceeds the recommendations from the American Dietetic Association, which suggests no more than 30% a week.

Possible Discrepancies In the Study

It must be noted, however, that the majority of the students surveyed were freshman, which may skew the overall results, since they most likely lived in a dorm and had no access to a proper kitchen setup. Whereas, students living in apartments do have access to a kitchen, and therefore are more likely to eat healthier meals.

Of course, you can also look at it another way. Because freshmen live on campus, they are more likely to eat in the cafeterias on campus. Therefore, they have more access to a wide variety of fruits and vegetable, all of which would already be prepared for them. This could mean they are more likely to eat them, due to the fact that they don’t have to put any work into preparing it.

What we can learn from this study

No matter how you slice it, it’s clear that college students follow unhealthy diets. This is nothing new, and probably won’t change anytime soon. The only thing we can do is teach our kids at a young age that eating fruits and veggies is important for a healthy body and sharp mind. If these eating habits are engrained in them from a young age, they are more likely to make wise decisions when put in a tough situation.

If the schools will no longer teach kids about proper nutrition, then the parents have to work harder than ever before, especially in the age of fast-food drive-thru’s and frozen TV dinners.

Recommended Reading:

• Michael Pollan: Food Rules for Healthy People & Planet
• Fake Blueberries Found in Popular Cereals, Muffins & Bagels
• The Side Effects & Health Benefits of Aloe Vera Juice
• Study: Diet of Mother Has Biggest Impact on Children’s Healthy Eating Habits