TIP OF THE WEEK


Eating just one meal that is high in saturated fat can reduce your concentration, according to a new study conducted by The Ohio State University.


Testing women on their attentiveness and concentration skills after they ate either a meal high in saturated fat or the same meal made with sunflower oil - which is high in unsaturated fat - researchers that the women tested performed worse after eating the high-saturated-fat meal. The findings suggest a link between fatty foods and the brain, according to researchers.


According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, people should limit their calories from saturated fats to less than 10% of the total calories they eat and drink each day.


Most saturated fat foods we eat come from animal products like dairy, meat and poultry.


Here are some foods you can use to get more unsaturated fats in your diet, according to the USDA:


- Seafood: salmon, trout, herring, tuna and mackerel


- Walnuts, almonds, cashews and most other nuts


- Sesame, pumpkin and flax seeds


- Olive, canola, peanut, sunflower, safflower, corn, soybean and cottonseed oils


- Avocados


The USDA also advises that people can have some foods and beverages with saturated fats, but to choose smaller portions or have them less often.


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EASY RECIPE


Sea Island Red Pea and Vegetable Purloo


Serves: 8-10


Ingredients


3 tablespoons extra-virgin olive oil


1 small butternut squash, peeled, seeded and diced


1 yellow onion, diced


4 cloves garlic, minced


2 teaspoons chopped fresh thyme


2 cups Carolina Gold or other medium-grain rice


3/4 cup dry white wine


8 cups vegetable broth


2 cups cooked Sea Island red or other field peas


2 cups blanched broccoli florets


4 tablespoons unsalted butter


1/4 cup chopped Italian parsley


Kosher salt and freshly ground black pepper


Steps


Heat the olive oil in a large Dutch oven over medium heat. Add the squash and onion, and cook, stirring frequently, until the onion is soft and translucent, 6 to 8 minutes. Add the garlic and thyme and cook, still stirring, until aromatic, about 1 minute. Add rice continue to stir until the rice is completely coated with the oil in the pan and has turned shiny and translucent, about 3 minutes.


Stir in the wine, bring to a simmer, and cook until it has been completely absorbed by the rice. Add 2 cups of the broth and cook, stirring occasionally, until the rice has absorbed nearly all of the liquid. Continue to add the broth, 2 cups at a time, until all of it has been used.


Cover, reduce the heat to medium low, and cook until rice is tender but still retains some texture, 10 to 15 minutes. Fold in the peas and broccoli and stir until heated through. Remove from the heat and stir in the butter and parsley; let the butter completely melt. Season to taste with salt and pepper. Serve.


- SouthernKitchen.com


DRINK


Sugary drinks can increase cardiovascular disease: According to a recent study published in the Journal of the American Heart Association, researchers have found that just one serving a day of a sugary soft drink is associated with a higher risk of cardiovascular disease. In the study, researchers said that women who daily consumed fruit drinks with sugar added were 42% more likely to develop cardiovascular disease compared with those who drank no sugary beverages.


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FUN FACT


Pears: There are more than 3,000 varieties of pears int he world, with America producing 84% of them.


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