Health and Me

Ishita Roy

Experts Warn Against Common Food Safety Mistakes And The Hidden Dangers In Your Kitchen

Experts warn against common food safety mistakes

In our day to day life, foot safety usually takes back seat, because sometimes we take shortcuts. For instance, leaving the pizza out on the counter overnight, or reusing the same sponge to wash our utensils. How often have we thought these through? Microbiologists and <span>food safety</span> experts as reported by The Guardian, recommended that our kitchen habits, which may appear harmless could actually invite dangerous pathogens like E coli, salmonella, <span>listeria</span>, and even botulinum toxin. 

Dr Siyun Wang, a professor of food safety engineering at the University of British Columbia, as reported in The Guardian said, "Home cooks tend to underestimate how cross-contamination can spread bacteria across the kitchen." Harmful bacteria could also transfer from raw foods to surfaces that are touched commonly, like fridge handles, or sink faucets. These bacteria could also linger longer than we expect. 

<h4>What Can One Do To Minimize This Risk?</h4>

<ul><li>Wash hands thoroughly with warm water and soap for 20 seconds.</li></ul>

<ul><li>Do not rinse raw meat. Washing chicken or other meats can create airborne droplets that spread bacteria.</li></ul>

<ul><li>Dry hands on clean towels meant only for that purpose.</li></ul>

<h4>Remember To Disinfect Surfaces And Kitchen Equipment</h4>

Dr Jae-Hyuk Yu, professor of bacteriology at the University of Wisconsin-Madison, recommends a bleach solution (1 tablespoon per gallon of water), an EPA-approved disinfectant, or an alcohol-based spray for sanitizing kitchen surfaces.

He told The Guardian that cleaning refrigerator shelves monthly and ensuring the fridge temperature stays below 40°F (4°C) are key to preventing bacterial growth. Gloves and good ventilation are also essential when using disinfectants.

<h4>What Is The Right Temperature To Cook Safely?</h4>

Use a food thermometer to ensure meats reach the USDA-recommended internal temperatures:

<ul><li>145°F (63°C) for whole cuts of meat and fish (with a three-minute rest)</li></ul>

<ul><li>160°F (71°C) for ground meats</li></ul>

<ul><li>165°F (74°C) for poultry</li></ul>

Yu, as The Guardian reports, prefers plastic cutting boards for meat preparation since wood can trap microbes in grooves. All cutting boards, regardless of material, should be cleaned thoroughly with hot water and antibacterial soap.

<h4>Should You Change Your Kitchen Sponge?</h4>

“Sponges are notorious bacterial reservoirs,” warned Yu. Using a sponge to clean raw meat residue and then using it elsewhere can easily spread pathogens.

<strong>Daily disinfection is a must:</strong>

<ul><li>Microwave a wet sponge for 1–2 minutes or run it through a dishwasher with a heat-dry cycle.</li></ul>

<ul><li>Replace sponges every 1–2 weeks.</li></ul>

<ul><li>Better yet, opt for washable dishcloths changed daily.</li></ul>

Leaving food at room temperature overnight is “essentially incubating the bacteria that are in that food,” said an Idaho-based microbiologist who goes by Morticia on social media to avoid harassment, speaking to The Guardian.

Especially risky? Starchy leftovers like rice and pasta, where Bacillus cereus can flourish. She cautions:

<ul><li>Refrigerate food within two hours.</li></ul>

<ul><li>Limit room-temperature exposure to four hours at most (less outdoors).</li></ul>

<ul><li>Discard refrigerated leftovers after three to four days.</li></ul>

<h4>Other Small Tips And Tricks To Safely Cook And Prepare Meals</h4>

<strong>Expiration Dates: </strong>Dr Alvaro San Millan from the National Center for Biotechnology in Madrid told The Guardian that "use by" dates must be followed strictly. He suggested that even when something smells fine, there could be harmful bacteria like salmonella that could be presence in levels too low to detect. In case the food smells or tastes funny, it must be avoided. 

<strong>Moldy Cheese:</strong> When it is a moldy cheese, experts suggest that you could cut off the mold if it forms on hard cheese, like cheddar. However, make sure that it is at least an inch around the mold that could make a cut so to throw away any spread of the bacteria. However, if you see mold with soft cheese, it is best to throw it away. “The knife should be kept away from the moldy part to avoid cross-contamination,” Wang told The Guardian.

<strong>Spices And Labels:</strong> Adding salt, spice, or acid isn’t a failsafe method to keep food safe. Morticia points out that even pickled foods have been involved in listeria and salmonella outbreaks. Likewise, organic produce is not inherently less risky in terms of bacterial contamination.

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In our day to day life, foot safety usually takes back seat, because sometimes we take shortcuts. For instance, leaving the pizza out on the counter overnight, or reusing the same sponge to wash our utensils. How often have we thought these through? Microbiologists and food safety experts as reported by The Guardian, recommended that our kitchen habits, which may appear harmless could actually invite dangerous pathogens like E coli, salmonella, listeria, and even botulinum toxin. Dr Siyun Wang, a professor of food safety engineering at the University of British Columbia, as reported in The Guardian said, "Home cooks tend to underestimate how cross-contamination can spread bacteria across the kitchen." Harmful bacteria could also transfer from raw foods to surfaces that are touched commonly, like fridge handles, or sink faucets. These bacteria could also linger longer than we expect. What Can One Do To Minimize This Risk?Wash hands thoroughly with warm water and soap for 20 seconds.Do not rinse raw meat. Washing chicken or other meats can create airborne droplets that spread bacteria.Dry hands on clean towels meant only for that purpose.Remember To Disinfect Surfaces And Kitchen EquipmentDr Jae-Hyuk Yu, professor of bacteriology at the University of Wisconsin-Madison, recommends a bleach solution (1 tablespoon per gallon of water), an EPA-approved disinfectant, or an alcohol-based spray for sanitizing kitchen surfaces.He told The Guardian that cleaning refrigerator shelves monthly and ensuring the fridge temperature stays below 40°F (4°C) are key to preventing bacterial growth. Gloves and good ventilation are also essential when using disinfectants.What Is The Right Temperature To Cook Safely?Use a food thermometer to ensure meats reach the USDA-recommended internal temperatures:145°F (63°C) for whole cuts of meat and fish (with a three-minute rest)160°F (71°C) for ground meats165°F (74°C) for poultryYu, as The Guardian reports, prefers plastic cutting boards for meat preparation since wood can trap microbes in grooves. All cutting boards, regardless of material, should be cleaned thoroughly with hot water and antibacterial soap.Should You Change Your Kitchen Sponge?“Sponges are notorious bacterial reservoirs,” warned Yu. Using a sponge to clean raw meat residue and then using it elsewhere can easily spread pathogens.Daily disinfection is a must:Microwave a wet sponge for 1–2 minutes or run it through a dishwasher with a heat-dry cycle.Replace sponges every 1–2 weeks.Better yet, opt for washable dishcloths changed daily.How To Store Your Food?Leaving food at room temperature overnight is “essentially incubating the bacteria that are in that food,” said an Idaho-based microbiologist who goes by Morticia on social media to avoid harassment, speaking to The Guardian.Especially risky? Starchy leftovers like rice and pasta, where Bacillus cereus can flourish. She cautions:Refrigerate food within two hours.Limit room-temperature exposure to four hours at most (less outdoors).Discard refrigerated leftovers after three to four days.Other Small Tips And Tricks To Safely Cook And Prepare MealsExpiration Dates: Dr Alvaro San Millan from the National Center for Biotechnology in Madrid told The Guardian that "use by" dates must be followed strictly. He suggested that even when something smells fine, there could be harmful bacteria like salmonella that could be presence in levels too low to detect. In case the food smells or tastes funny, it must be avoided. Moldy Cheese: When it is a moldy cheese, experts suggest that you could cut off the mold if it forms on hard cheese, like cheddar. However, make sure that it is at least an inch around the mold that could make a cut so to throw away any spread of the bacteria. However, if you see mold with soft cheese, it is best to throw it away. “The knife should be kept away from the moldy part to avoid cross-contamination,” Wang told The Guardian.Spices And Labels: Adding salt, spice, or acid isn’t a failsafe method to keep food safe. Morticia points out that even pickled foods have been involved in listeria and salmonella outbreaks. Likewise, organic produce is not inherently less risky in terms of bacterial contamination.

experts warn against common food safety mistakes and the hidden dangers in your kitchen

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There Is No 'Safe' Amount Of Processed Meat To Eat, New Study Finds; How You Can Avoid While Dining Out?

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For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.

This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.

Even minimal habitual intake of processed meat could elevate the risk of <strong>type 2 diabetes</strong> and colorectal cancer—and no amount was proven to be risk-free.

Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.

In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.

One of the more shocking findings was that consuming just one hot dog per day was associated with:

<ul><li>An 11% greater risk of developing type 2 diabetes</li><li>A 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.</li></ul>

Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.

<h2>What About Sugary Drinks and Trans Fats?</h2>

While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.

Consuming just one can of sugar-sweetened soda daily was linked to:

<ul><li>An 8% higher risk of type 2 diabetes</li><li>A 2% increased risk of ischemic heart disease</li></ul>

Even a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.

These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.

A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.

Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.

The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.

<h2>Cutting Down on Processed Meat, Especially When Dining Out</h2>

Aim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.

<h4>1 . Fill Half Your Plate With Vegetables</h4>

When dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.

Fried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.

Look for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.

<h4>4. Choose Less Processed Meats—If You Must</h4>

If you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.

When eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.

The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.

As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

diet nutrition

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For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.Even minimal habitual intake of processed meat could elevate the risk of type 2 diabetes and colorectal cancer—and no amount was proven to be risk-free.Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.One of the more shocking findings was that consuming just one hot dog per day was associated with:An 11% greater risk of developing type 2 diabetesA 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.What About Sugary Drinks and Trans Fats?While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.Consuming just one can of sugar-sweetened soda daily was linked to:An 8% higher risk of type 2 diabetesA 2% increased risk of ischemic heart diseaseEven a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.Why Processed Meat Is So Risky?Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.Cutting Down on Processed Meat, Especially When Dining OutAim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.1 . Fill Half Your Plate With VegetablesWhen dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.2. Avoid the Deep FryerFried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.3. Pick WholegrainsLook for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.4. Choose Less Processed Meats—If You MustIf you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.5. Share Plant-Based DishesWhen eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

there is no 'safe' amount of processed meat to eat, new study finds; how you can avoid while dining out?

Why "Old People" Have Body Odor? What Can They Eat To Prevent It?

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The musty, cardboard-like scent often associated with older adults is widely recognized and just as widely misunderstood. Commonly referred to as “old people smell,” this odor isn’t a result of poor hygiene or a specific perfume — it's rooted in biology. As people age, their skin undergoes changes that make this scent more pronounced and persistent.

This distinct smell is caused by a compound called 2-nonenal, which forms on the skin due to lipid peroxidation — the process where fats in the skin oxidize. As antioxidant levels decline with age and cellular turnover slows, these oxidized fats accumulate on the skin's surface. The result is a lingering odor that isn’t easily washed away or masked with fragrance.

As the body ages, hormonal shifts and slower skin renewal contribute to the buildup of oxidized lipids. The body's ability to shed old cells and regenerate new ones becomes less efficient, making it harder to naturally eliminate the compounds responsible for the odor.

Additionally, typical cleansing methods like bathing or using deodorants don’t effectively break down the fatty acids responsible for the scent. This is why the smell can persist despite maintaining good hygiene.

<h4>The Role of 2-Nonenal and Lipid Peroxidation</h4>

The key culprit behind this age-related body odor is 2-nonenal, a byproduct formed when omega-7 fatty acids in the skin oxidize. This process, called lipid peroxidation, is essentially the skin’s version of rusting. Without sufficient antioxidant protection, especially as one ages, this oxidation accelerates.

Unlike typical body odor, which is caused by bacteria breaking down sweat, 2-nonenal comes from within — which means it can't be scrubbed off or covered with perfume. In fact, adding perfume often results in a more musty combination rather than eliminating the smell.

<h4>How Mushrooms Can Help from the Inside Out</h4>

The most effective way to address this odor is not external but internal — by targeting its root cause through <span>nutrition</span>. Enter mushrooms: a powerful superfood that offers several age-defying benefits.

Mushrooms are especially rich in ergothioneine, a unique amino acid and antioxidant that can halt lipid peroxidation before it leads to odor formation. Ergothioneine also has anti-inflammatory properties, helping the skin stay healthier and more resistant to oxidative damage.

Additionally, mushrooms contain spermidine, a natural compound that supports autophagy, the body’s internal “clean-up” system. Autophagy breaks down and recycles damaged cell components, promoting cell renewal and helping maintain healthier skin — and in turn, reducing the scent associated with aging.

While all mushrooms contribute positively to health, certain varieties are more potent when it comes to fighting age-related odor. Shiitake and oyster mushrooms stand out for their high levels of ergothioneine and spermidine, making them particularly effective in targeting the root causes of 2-nonenal buildup.

These mushrooms not only support better skin health but have also been linked to a lower risk of cognitive decline and chronic disease. Their benefits extend beyond odor prevention, offering immune support, cancer-fighting properties, and improved metabolic health.

Incorporating mushrooms into the diet offers a range of age-related health benefits. In addition to curbing the development of the so-called “old people smell,” mushrooms have been found to:

<ul><li>Lower blood pressure</li><li>Improve insulin resistance</li><li>Protect against brain damage</li><li>Slow cancer progression</li><li>Strengthen bones</li></ul>

Studies have also linked mushroom consumption with reduced risks of prostate and breast cancer. In some countries like Japan and China, mushroom extracts are even used alongside cancer treatments due to their immune-boosting effects.

food for body odor

old people smell

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food for old people

The musty, cardboard-like scent often associated with older adults is widely recognized and just as widely misunderstood. Commonly referred to as “old people smell,” this odor isn’t a result of poor hygiene or a specific perfume — it's rooted in biology. As people age, their skin undergoes changes that make this scent more pronounced and persistent.This distinct smell is caused by a compound called 2-nonenal, which forms on the skin due to lipid peroxidation — the process where fats in the skin oxidize. As antioxidant levels decline with age and cellular turnover slows, these oxidized fats accumulate on the skin's surface. The result is a lingering odor that isn’t easily washed away or masked with fragrance.Why the Scent Lingers With AgeAs the body ages, hormonal shifts and slower skin renewal contribute to the buildup of oxidized lipids. The body's ability to shed old cells and regenerate new ones becomes less efficient, making it harder to naturally eliminate the compounds responsible for the odor.Additionally, typical cleansing methods like bathing or using deodorants don’t effectively break down the fatty acids responsible for the scent. This is why the smell can persist despite maintaining good hygiene.The Role of 2-Nonenal and Lipid PeroxidationThe key culprit behind this age-related body odor is 2-nonenal, a byproduct formed when omega-7 fatty acids in the skin oxidize. This process, called lipid peroxidation, is essentially the skin’s version of rusting. Without sufficient antioxidant protection, especially as one ages, this oxidation accelerates.Unlike typical body odor, which is caused by bacteria breaking down sweat, 2-nonenal comes from within — which means it can't be scrubbed off or covered with perfume. In fact, adding perfume often results in a more musty combination rather than eliminating the smell.How Mushrooms Can Help from the Inside OutThe most effective way to address this odor is not external but internal — by targeting its root cause through nutrition. Enter mushrooms: a powerful superfood that offers several age-defying benefits.Mushrooms are especially rich in ergothioneine, a unique amino acid and antioxidant that can halt lipid peroxidation before it leads to odor formation. Ergothioneine also has anti-inflammatory properties, helping the skin stay healthier and more resistant to oxidative damage.Additionally, mushrooms contain spermidine, a natural compound that supports autophagy, the body’s internal “clean-up” system. Autophagy breaks down and recycles damaged cell components, promoting cell renewal and helping maintain healthier skin — and in turn, reducing the scent associated with aging.The Best Mushrooms for the JobWhile all mushrooms contribute positively to health, certain varieties are more potent when it comes to fighting age-related odor. Shiitake and oyster mushrooms stand out for their high levels of ergothioneine and spermidine, making them particularly effective in targeting the root causes of 2-nonenal buildup.These mushrooms not only support better skin health but have also been linked to a lower risk of cognitive decline and chronic disease. Their benefits extend beyond odor prevention, offering immune support, cancer-fighting properties, and improved metabolic health.More Than Just Odor ControlIncorporating mushrooms into the diet offers a range of age-related health benefits. In addition to curbing the development of the so-called “old people smell,” mushrooms have been found to:Lower blood pressureImprove insulin resistanceProtect against brain damageSlow cancer progressionStrengthen bonesStudies have also linked mushroom consumption with reduced risks of prostate and breast cancer. In some countries like Japan and China, mushroom extracts are even used alongside cancer treatments due to their immune-boosting effects.

Why 'Old People' Have Body Odor? What Can They Eat To Prevent It?

why "old people" have body odor? what can they eat to prevent it?

Healthier Popcorn Alternatives You Can Try For Your July 4 Movie Nights

The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.

Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.

Also Read: <a href="https://www.healthandme.com/nutrition/these-steps-will-wash-blueberries-the-right-way-and-remove-pathogens-and-pesticides-residue-article-152212575" data-type="tilCustomLink" target="_blank">These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides Residue</a>

<h2>Not All Grains Pop—But They Puff Beautifully</h2>

Let’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, <span>nutrition</span>, and charm.

If you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.

<strong>Bonus: </strong>Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.

Amaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.

While barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.

Puffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.

Quinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.

Also Read: <a href="https://www.healthandme.com/health-wellness/this-year-doctors-day-reminded-that-doctors-too-are-humans-and-can-get-emotionally-exhausted-article-152211263" data-type="tilCustomLink" target="_blank">This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally Exhausted</a>

Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:

<ul><li>Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.</li></ul>

<ul><li>Add grains in a single layer, and shake the pan frequently.</li></ul>

<ul><li>Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.</li></ul>

<ul><li>Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.</li></ul>

4th of july snacks

4th of july movies

July 4 snacking

popcorn and movie night

popcorn alternative

The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.Also Read: These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides ResidueNot All Grains Pop—But They Puff BeautifullyLet’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, nutrition, and charm.1. SorghumIf you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.Bonus: Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.2. AmaranthAmaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.3. BarleyWhile barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.4. BuckwheatPuffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.5. QuinoaQuinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.Also Read: This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally ExhaustedHow to Puff Ancient Grains?Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.Add grains in a single layer, and shake the pan frequently.Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.

healthier popcorn alternatives you can try for your july 4 movie nights

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