HEALTHY BENEFITS OF MARINATING MEATS

A new study shows that marinating meats in lemon juice and/or vinegar can greatly reduce the production of harmful compounds linked to aging and chronic disease processes.

When certain foods (especially meats) are cooked, they release varying levels of a toxic compound called advanced glycation end products (AGEs). These compounds cause cellular inflammation and contribute to accelerated aging. High-heat cooking increases the formation of AGEs.

However, there is also new research suggesting that marinating foods in anacidic, low-pH liquid, such as lemon juice or vinegar, may slow the formation of AGEs significantly. For example, AGE levels in beef were cut in half after marinating for an hour. Research suggests that shorter amounts of marinating time may help reduce AGEs as well.

Bottom line:The next time you plan a meal with meat, make sure to marinate with lemon juice or vinegar first.

SNACK FOODS FOR WEIGHT MANAGEMENT

In a recent study, researchers examined people's eating habits over a long period of time and found that eating certain snack foods was associated with better weight management. The two best snack foods for helping maintain body weight were yogurt and nuts. Greek-style yogurt and raw nuts , such as almonds and walnuts, were the specific snack foods that had the biggest impact. Other foods that made a positive difference in helping to maintain weight over time were fresh fruit, vegetables and whole grains.

However, the surprising discovery of this 20-year study was that effective weight management had more to do with the type of snack foods eaten asopposed to how much was eaten.

Bottom line: For maintaining a leaner,healthier “you,” make sure to choose healthy snacks such as yogurt, nuts,fruits, vegetables and whole grains that are high in fiber.