How Olive Oil Helps Build Strong Bones

 Bone Health, Diet  Comments Off on How Olive Oil Helps Build Strong Bones
Jan 282014

In the last few years, medical articles claim olive oil helps build strong bones. A short article at the People’s Pharmacy website, “Olive Oil for Strong Bones,” is an example, citing research from the Journal of Clinical Endocrinology and Metabolism. Some people in the comment section of these articles suggest a bias view from European researchers making this claim with financial help from the olive industry. However, there is a good medical basis for the claim.

The research claims that people who consume olive oil have high blood levels of an amino acid protein called osteocalcin. Osteocalcin is “the most important non-collagen protein in bone matrix, accounts for approximately 1% of the total protein in human bone,” according to the Mayo Clinic. The Linus Pauling Institute states that osteocalcin is a vitamin K dependent protein, and may be important in bone mineralization or bone building.

Olive oil along with canola oil is a decent source of vitamin K, as can be seen in the Nutrition Data of vitamin K. With olive oil containing good levels of vitamin K, increasing blood levels of the bone building protein osteocalcin by consuming olive oil is a logical conclusion.

In addition to building strong bones, olive oil is also associated with heart health, improved cognitive function and cancer prevention, as summarized by Whole Foods.

Vitamin K is also found in higher amounts in dark green, leafy vegetable like kale, spinach and collard greens. To help increase your bone density, eat a salad with these dark green, leafy vegetables topped with extra virgin olive oil. Another reason why a Mediterranean type of diet improves your overall health.

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Food Sources of Omega 3 Fatty Acids

 Alzheimer's, Diet, Fat  Comments Off on Food Sources of Omega 3 Fatty Acids
Dec 302013

A research report titled “The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids” highlights the benefits of increasing our Omega-3 fatty acid consumption. It states a 4 to 1 ratio of Omega-6 to Omega-3 is associated with a 70% decrease in total mortality risks. It further states a 2.5 to 1 ratio reduced colorectal cancer cell proliferation. Unfortunately, the western diet’s ratio is closer to 15 to 1, which means we need more Omega-3 fatty acids in our diet.

What are some of the food sources of Omega-3 fatty acids?

I listed below some of the common foods that have an Omega-6 to Omega-3 ratio of 4 or less, which indicates that they have a healthy amount of Omega-3 fatty acids. They are:

All the foods listed above are part of a Mediterranean type of diet, which research has shown to substantially decrease the risks of heart disease, cancers and dementia.

The western lifestyle is riddled with increased risks of heart disease, cancers and dementia including Alzheimer’s disease. One of the reasons may be our low consumption of Omega-3 fatty acids. We can improve our overall health by consuming more foods high in Omega-3 fatty acids. These include scallops, tuna, crab, shrimp, oyster, herring, spinach, cauliflower, salmon, chia seeds, ground flax seeds, Romaine lettuce, Brussels sprouts, winter squash, kidney beans, broccoli, collard greens, kale, black bean, canola oil, sardines, onion, lentils and walnuts.

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Vitamin B Natural Food Sources

 Diet, Viamins  Comments Off on Vitamin B Natural Food Sources
Dec 292013

The vitamin B group are water soluble vitamins. Nearly everyone agrees that these vitamins are necessary for cell metabolism. They make it possible for our cells to convert nutrients into energy.

Some of these vitamins like folate may reduce the risks of some cancers. However, the research results are mixed. There are also research results that suggest mega-doses of vitamins may actually be harmful. In general, however, “more problems are caused by not getting enough of the B vitamins than by getting too much,” states the American Cancer Society.

The American Cancer Society also says: “While it is best to get vitamins and minerals from foods, supplements may be helpful for some people. If a supplement is taken, the best choice for most people is a balanced multivitamin/mineral supplement that contains no more than 100% of the “Daily Value” of most nutrients. Keep in mind that no supplement can take the place of healthy foods.”

I personally believe obtaining vitamins from natural food sources is the best choice. You get the vitamins in a form that our bodies have evolved to use most effectively, and foods won’t give you an unnecessary and possibly harmful overdose of these chemicals.

The Colorado State University confirmed this belief by stating: “Despite the popularity of supplements, many individuals are capable of obtaining all of the required vitamins and minerals through a healthy diet alone. In fact, those who consume a multi-vitamin or multi-mineral on a daily basis may be at risk for excessive intake, or toxicity of certain nutrients.”

What are the best natural food sources of the Vitamin B Group?

Seeds and nuts provide the best source of the vitamin B complex. From providing the most vitamin B’s to the least are ground flax seeds, sunflower seeds, peanuts, sesame seeds, pistachios, walnuts and almonds. Surprisingly, pumpkin seeds contain little vitamins, but are loaded with minerals.

The best source for thiamine (B1) are ground flax seeds. Almonds provide the most riboflavin (B2). Peanuts provide the most niacin (B3). Sunflower seeds are full of pantothenic acid (B5). Pyridoxine (B6) is best obtained from pistachios. The best provider of folic acid are sunflower seeds. Walnuts, of course, are the big provider of omega-3 fatty acids.

Vitamin B12 is obtained from animal sources like eggs, milk and ocean fish like sardines, herring, salmon and tuna.

There are a few instances when a supplement is best:

  • If your diet is extremely vitamin poor
  • If you are over 50, B12 and vitamin D3 supplements are helpful
  • And pregnant women may need supplements of folic acid and iron.

In general, it’s best to get your vitamins from natural foods. If you do take a supplement, limit your exposure to 100% of the daily recommended dosages. The vitamin B complex is necessary for cellular metabolism in converting nutrients into energy. Most of the vitamin B group can be obtained from seeds and nuts. Vitamin B12, however, is obtained from animal sources.

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Vitamin K2 May Be the Best Medicine to Prevent Calcium Buildup in Your Arteries

 Diet, Viamins  Comments Off on Vitamin K2 May Be the Best Medicine to Prevent Calcium Buildup in Your Arteries
Dec 262013

Traditional methods of determining high or low risks for coronary artery disease (cholesterol, blood pressure, smoking history and diabetes) misses a significant percentage of people who are at high risks, according to a press release by Johns Hopkins Medicine titled “Study Shows Value of Calcium Scan in Predicting Heart Attack and Stroke Among Those Considered at Either Low or High Risk.” Traditional methods also assign high risk to people who are actually at low risks, states this new study.

The method used in the study is a direct measurement of calcium deposits in heart arteries as seen on a CT scan. Patients are then assigned a calcium score based on the scan.

The study found that 15% of patients considered low risks from traditional screening but with a high coronary artery calcium score were actually a high risk candidate for coronary artery disease over the next 7 years after screening. In addition, patients considered high risk by traditional screening methods were actually low risk over the next 7 years. These are the results of studying data from 7,000 screened patients.

The press release goes on to say, “Our study shows that coronary artery calcium testing holds promise as a frontline assessment for people before they develop heart disease symptoms. In the meantime, we believe that doctors should consider offering a coronary artery calcium scan to their patients to markedly improve risk prediction if they are unsure whether they should be on lifelong statin and aspirin therapy.”

In a previous post, “Are Calcium Supplements Too Dangerous Even to Prevent Osteoporosis,” it’s concluded that calcium becomes a health problem when there is insufficient amounts of magnesium and vitamin K2 in our bloodstream. This conclusion is confirmed in an article by Dr. Jim Howenstine, “Vitamin K2 Controls Removal of Calcium from Arteries…

Dr. Howenstine base his comments on the Rotterdam study on vitamin K2 (Dietary Intake of Menaquinone [vitamin K2] Is Associated with a Reduced Risk of Coronary Heart Disease). He states,” When Vitamin K2 is lacking the calcium remains in the blood and ends up getting deposited in the walls of arteries and other sites which is very undesirable. Thus Vitamin K2 becomes a critical nutrient for both bone and arteries.” In addition, he says, “Most healthy adults in the USA have undiagnosed Vitamin K deficiency. This has important health ramifications as it is a prime contributing cause for arteriosclerosis and osteoporosis with vertebral and other fractures (hip, wrist). The recent availability of Vitamin K2 as a food supplement can produce important health benefits.”

What are good food sources of vitamin K2?

The food with the highest vitamin K2 content is Natto, which is a traditional Japanese food made from soybeans fermented with the bacteria Bacillus subtilis. It’s not common in the U.S., and most Americans can’t stand the smell or taste of Natto. Fortunately, low fat Gouda and Edam cheeses also are good sources, along with most Swiss type of cheeses. Smaller amounts of vitamin K2 can also be found in eggs and the dark meat of chicken.

Recent studies suggest that a direct measurement of your calcium buildup in your heart arteries is a better indication of heart attack and stroke risk compared to the traditional indicators of cholesterol, blood pressure, family history and diabetes. Additional research indicates that people with low levels of vitamin K2 are more likely to develop calcium plaques in their heart arteries, and have a higher risk of coronary heart disease. This makes vitamin K2 an important heart health vitamin. Some of the best food sources of this vitamin are Natto, Gouda, Edam, and to a lesser extent eggs and the dark meat of chicken.

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New Study Suggests Full-Fat Organic Dairy May Reduce Heart Disease Risk

 Diet, Fat, Heart Health  Comments Off on New Study Suggests Full-Fat Organic Dairy May Reduce Heart Disease Risk
Dec 122013

A new study published in PLOS One, Organic Production Enhances Milk Nutritional Quality by Shifting Fatty Acid Composition, reports organic milk has a substantial and healthier omega-6 to omega-3 fatty acid ratio than regular milk. The reason is that organically raised cows eat more omega-3 rich grasses than conventional cows that are fed mostly corn based feeds.

Recent indications are that diets high in omega-6 fatty acids from vegetable sources like corn and safflower have a “higher risk of death from all causes, as well as from cardiovascular disease and coronary heart disease,” compared to an average diet, according to a BMJ article, Study Raises Questions About Dietary Fats and Heart Disease Guidance. Time magazine also reported a similar finding in their article, Omega-6 Fats Linked to Increased Risk of Heart Disease.

That’s why researchers are trying to find foods that have a higher omega-3 fat content. Whole milk has been identified as a food that increases the risk of heart disease due to its high saturated fat content. This new study, however, is suggesting that organic whole milk may be heart healthy. It suggests that the higher omega-3 content of organic whole milk offsets the bad effects of the saturated fats.

The Los Angeles Times has quoted the lead author of the new study, Charles Benbrook, in their report, Organic Whole Milk Provides Best Heart-Health Benefits, as stating that “Consumers are going to get the full measure of this benefit in organic milk if they buy whole milk.” He suggests that organic whole milk can help reduce the risk of heart disease with a more healthy balance between omega-3 and omega-6 fatty acids.

The problem with reduced fat or fat free organic milk is that some of the healthy omega-3 fats are also removed along with the saturated fats. To get the full benefit of the increased levels of omega-3 fats in organic milk, you have to drink the full fat version.

The study looked at organic milk from the Organic Valley brand. Milk was selected from 14 commercial milk processors from 7 U.S. regions – Northwest region, California, Rocky Mountains, Texas, Midwest, Mid-Atlantic and the Northeast regions. They analyzed samples from each processor once a month for 18 months.

If you still prefer vegetable sources of omega-3 fats, your best choices are ground flax seed and chia seeds. Walnuts, soy foods, pumpkin seeds and canola also are good sources of healthy omega-3 fatty acids, according to the Cleveland Clinic, Plant Sources of Omega-3 Fatty Acids.

Good animal sources include the cold water ocean fish like sardines, salmon, herring and tuna. If you’re a milk lover, you should now consider drinking organic whole milk to get a healthy dose of omega-3 fatty acids.

If you drink milk, this new study suggests you consider switching to organic full fat milk to receive heart health benefits of an increased level of omega-3 fatty acids. Other animal sources of omega-3 fats are cold water ocean fish. You can also get large amounts of these healthy fats from vegetable sources like ground flax seeds and chia seeds along with walnuts, soy foods, pumpkin seeds and canola. Whatever source you choose, it’s best to increase your omega-3 intake to offset the negative health effects of omega-6 fatty acids.

A hidden conclusion of this study is that you may not be eating a heart healthy diet by unselectively choosing vegetable source fats. If the fats that you’re consuming have an unhealthy omega-6 to omega-3 ratio, you may be risking an increased risk of heart disease. To offset the negative health effects of omega-6 fats, you need to include good sources of omega-3 fats. If you’re drinking milk, organic whole milk may be better for you than regular low fat milk.

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Turkey Wasn’t the Centerpiece of the First Thanksgiving

 Diet  Comments Off on Turkey Wasn’t the Centerpiece of the First Thanksgiving
Nov 272013
First Thanksgiving 1621

From “The First Thanksgiving” – Wikipedia

That’s right, turkey wasn’t the centerpiece of the first Thanksgiving celebration, and there was no pumpkin pie.

According to the Smithsonian article “What Was on the Menu at the First Thanksgiving?” there were only three absolutes on the first Thanksgiving menu in the fall of 1621: Wildfowl, corn and venison. Kathleen Wall, a culinarian at Plimoth Plantation, “suspects that goose or duck was the wildfowl of choice.”

Some clues were given from an attendee of that 3-day feast, Edward Winslow:

“Our harvest being gotten in, our governor sent four men on fowling, that so we might after a special manner rejoice together after we had gathered the fruit of our labors. They four in one day killed as much fowl as, with a little help beside, served the company almost a week. At which time, amongst other recreations, we exercised our arms, many of the Indians coming amongst us, and among the rest their greatest king Massasoit, with some ninety men, whom for three days we entertained and feasted, and they went out and killed five deer, which they brought to the plantation and bestowed on our governor, and upon the captain and others.”

The governor, William Bradford also describe the fall of 1621 in writing and added:

“And besides waterfowl there was great store of wild turkeys, of which they took many, besides venison, etc. Besides, they had about a peck a meal a week to a person, or now since harvest, Indian corn to that proportions.”

According to Wall, swans and passenger pigeons were also a local favorite.

The meal probably also included sea food like eels, lobster, clams and mussels. There was no wheat, so anything resembling bread was made from corn. Other food available were chestnuts, walnuts, beechnuts, beans, pumpkins (but not in pie form), squashes, turnips, carrots, onions and garlic.

Since the colonists had not wheat or butter to make crusts, there were no pies. They also didn’t have white or sweet potatoes, or cranberries. And the drink of the day was probably water.

So the first Thanksgiving in 1621 included lots of meat in the form of deer and an assortment of wildfowl with corn dishes. Squash, beans, nuts, turnips and carrots were probably included as well. But no pies, wine and very little beer. They didn’t spend their time shopping. But they did do a lot of hunting, cooking, eating and having a very good time for three festive days before winter.

Try My Creamy Banana Soup Recipe to Satisfy Your Appetite

 Blood Pressure, Diet, Gut Flora, Recipes  Comments Off on Try My Creamy Banana Soup Recipe to Satisfy Your Appetite
Nov 122013

Bananas are a good source of potassium, magnesium and manganese along with vitamin B6, vitamin C, riboflavin and folate. According to a study conducted by the Kasturba Medical College, eating just two ripe bananas a day can reduce your blood pressure by 10%. Not only that, but bananas also feed the good bacteria in your gut. Keep the good bacteria in your gut healthy, and you’ll be healthy too.

But eating just a banana can be boring and unadventurous. That’s why I developed my very own Creamy Banana Soup to not only help my blood pressure health, but also satisfy my appetite and source of food adventure.

This recipe not only taste great, but is full of protein, vitamins and minerals beneficial to your health. Let’s look at some of the ingredients, and how they can improve your health, and satisfy your food cravings.

I added organic tofu to make this soup creamy. An added advantage of tofu is that it’s a great source of vegetable protein. And according to WebMD, foods high in protein help people control their appetites and calorie intake.

To give that satisfying taste of fat, I added canola oil. And yes, adding a healthy oil like canola does have beneficial health effects. Researchers at Penn State have stated consuming canola oil daily for four weeks can lower belly fat by 1.6%. You get that creamy satisfying taste of fat, while reducing your belly fat. This is a win-win recipe.

I then added ground flaxseed. Not only is this seed high in healthy vegetarian sourced omega-3 fatty acids, but it’s also high in dietary fiber. And according to WebMD, ground flaxseeds are high in a potent antioxidant called lignans. It has protective effects against cancers, including breast, prostate and colon cancers. Studies also indicate it lowers your risks of type-2 diabetes and heart disease.

Who doesn’t like a touch of cinnamon? Most people know cinnamon can help control blood sugar levels. But did you know that the scent of cinnamon can help improve your working memory, and your brain’s visual-motor speed? Eat cinnamon, and be able to quickly remember where you put those car keys.

Without further ado, here is my recipe for Creamy Banana Soup:


1 ripe banana

1 cup unsweetened almond milk

¼ teaspoon cinnamon

1 teaspoon ground flax seed

1 tablespoon canola oil

½ serving tofu slice

Put all the ingredients in a blender and puree until you get a creamy, smooth texture. Chill and serve for 1 serving of this delicious Creamy Banana Soup.

You’ll find that the banana provides sufficient sweetness, so there’s not need to add sweetener. Eat well and live long.

How To Lose Belly Fat With Simple Dietary Changes

 Diet, Fat  Comments Off on How To Lose Belly Fat With Simple Dietary Changes
Jun 042013

Research shows that you can reduce belly fat with soluble fiber and canola oil.

A study conducted by researchers at Wake Forest Baptist Medical Center shows that for every 10-gram increase in soluble fiber eaten each day can reduce belly fat by 3.7% over a 5 year period. Another study reported by the American Heart Association shows that canola oil reduced belly fat by 1.6% in just 4 weeks.

Belly fat is also known as visceral fat. Visceral fat is associated with a high risk of developing diseases such as heart disease, diabetes, fatty liver, gallbladder problems, high blood pressure and some cancers. It is the fat located deep in your abdominal cavity and surrounds vital organs. People with large amounts of visceral fat have a pear shape or beer belly physique, which is associated with serious health problems.

If you have an above normal amount of belly fat, you should change your lifestyle to increase your chances of having a long and healthy life.

What is Soluble Fiber?

Soluble fiber is a healthy dietary fiber which dissolves in water to form a gel-like substance. This gelatinous fiber prevents cholesterol from being absorbed into your bloodstream and removes it in your solid waste. Scientists are not sure how it prevents visceral fat formation or how it reduces belly fat. But the evidence is clear that a diet high in soluble fiber does reduce belly fat.

Some good food sources of soluble fiber include oats, peas, dried beans, apples, citrus fruits, carrots and psyllium.

What is Canola Oil?

The Mayo Clinic states that canola oil is a vegetable based oil from the canola plant. The canola plant was developed through crossbreeding with the rapeseed plant. The reason for the crossbreeding is to reduce the amount of erucic acid in the oil to very low levels. Erucic acid in large amounts is toxic to humans. Canola oil is safe for human consumption. And with this new research results, it is a good choice for losing belly fat.

Abnormal amounts of belly or visceral fat can lead to serious health problems like heart disease, diabetes, fatty liver, high blood pressure and some cancers. New research shows that we can reduce our risk of these diseases with simple dietary changes. By increasing our consumption of soluble fiber and the use of canola oil, we can easily reduce our belly fat and improve our overall health.

How an Intestinal Bacteria Prevents Obesity

 Diet, Gut Flora, Obesity  Comments Off on How an Intestinal Bacteria Prevents Obesity
May 142013

It is becoming increasingly clear that the type of bacteria we have in our gut plays an important role in determining if we are healthy or not. Maintain a healthy gut flora, and you may live a long and healthy life. But if you develop an unhealthy composition of gut bacteria, you may become prey to heart disease, diabetes and cancer.

And how do we maintain a healthy gut flora? With a healthy diet, of course.

A recently published study titled “Cross-Talk Between Akkermansia muciniphila and Intestinal Epithelium Controls Diet-Induced Obesity” concludes that a complex interaction between the  bacteria A. muciniphila and our intestines plays an important role in obesity and type 2 diabetes. And diet plays a large role in determining if we have a healthy amount of A. muciniphila in our intestines.

In genetically and diet-induced obese mice, the levels of A. muciniphila decreased dramatically, according to the researchers.  But why is this important to our health?

A. muciniphila resides in a mucus layer that covers our intestinal wall. This study shows that this bacteria plays an important role in maintaining that mucus layer and controlling inflammation. The mucus layer where this bacteria lives is part of our intestinal barrier. The intestinal barrier is our first line of defense against unwanted intruders trying to invade our bodies. It provides nutrition to healthy bacteria, and has high concentrations of the antibody IgA. In obese mice, not only is the population of A. muciniphila low, but the thickness of the mucus layer where it resides is thinner than normal.

It is still unclear how a healthy population of A. muciniphila and a normal intestinal barrier thickness affects obesity and diabetes, but the correlation is strong. Obese mice have lower than normal numbers of A. muciniphila and a thin mucus layer, while non-obese mice have normal numbers of the bacteria and normal mucus thickness.

So how do we maintain a healthy population of A. muciniphila which in turn gives us a healthy and functional intestinal barrier?

The researchers found that a prebiotic called oligofructose restores the population of A. muciniphila, and improves the function of the intestinal barrier.

But what is oligofructose?

Oligofructose is a synonym for fructo-oligosacchariede or FOS. FOS is part of a dietary fiber complex with inulin. Both have been shown to increase levels of healthy gut bacteria. Even though FOS can be taken as a supplement, the best way to get FOS and inulin is with a healthy diet. High concentrations of inulin and FOS are found in chicory and Jerusalem artichokes. But more common food sources are asparagus, leeks, onions, bananas and garlic.

Once again, science is showing us that to maintain our health, we need a healthy composition of bacteria in our gut. Not only can gut flora determine if we have a high risk of heart disease or cancer, but the composition of gut bacteria can also affect our weight and our risk of developing diabetes. This recent study concludes that the bacteria A. muciniphila plays a vital role in maintaining a functional intestinal barrier. A complex interaction between this bacteria, the protective mucus layer and our intestinal wall determines our risk for obesity and diabetes.

And the best way to grow and maintain a healthy colony of A. muciniphila is to eat a healthy diet low in unhealthy fats, and high in chicory, Jerusalem artichokes, asparagus, leeks, onions, bananas and garlic.

Eat healthy, live long and prosper.


Function of the Intestinal Barrier
Inulin and Oligofructose Are Part of the Dietary Fiber Complex
Prebiotic Canada – Inulin

Improve Your Blood Vessel Health With Greek Style Coffee

 Blood Pressure, Diet  Comments Off on Improve Your Blood Vessel Health With Greek Style Coffee
Apr 242013

Frequent consumption of Greek style coffee is shown to improve blood vessel health or endothelial function, according to a research report published in Vascular Medicine and titled “Consumption of a Boiled Greek Type of Coffee Is Associated With Improved Endothelial Function: The Ikaria Study.”

There have been many conflicting studies trying to determine if coffee is heart healthy or not. Some studies have shown that coffee has adverse effects on blood cholesterol and blood pressure, and is associated with arterial stiffness. This study, however, indicates that frequent or chronic consumption of Greek style coffee improves blood vessel health.

Endothelial dysfunction or stiffness of your arteries is typically an early sign of arteriosclerosis, which is a plaque buildup in your arteries. Arteriosclerosis can lead to a heart attack and death. So anything that improves endothelial function, especially in old age, is worth investigating.

So what is special about a Greek style coffee that makes it heart healthy?

  1. It is made with Arabica beans, which has half the caffeine than Robusta coffee beans.
  2.   It is brewed in hot water, but not boiled. The lower temperature brewing method also helps reduce the caffeine levels.
  3. The Arabica beans brewed with the Greek method also has higher concentrations of antioxidants. This is probably the result of the coffee brewing in the water, rather than having steaming water dripping through coffee grinds as most Americans do.

There are four types of Greek coffee, which varies in sweetness. Sketos is the unsweetened version. Metrios uses 1 teaspoon of sugar per serving, and glykos uses 2 teaspoons of sugar per serving. You can also have a super-sweet version, which uses 3 teaspoons of sugar per serving.

To make Greek coffee, the Greeks use a special pot called a briki, but you can also use a small sauce pan. Put cold water in the pot and add 1 heaping teaspoon of finely ground Arabica coffee per serving in the water. If you want to drink one of the sweetened versions of Greek coffee, you should add the sugar at this time. Turn the heat on to medium, and stir the coffee about 5 times. Don’t stir again. Heat until a foam, called kaimaki, rises to the top, which should occur before it reaches a boil. After the foam rises to the top, you can take it off the heat and serve. Pour the coffee into cups without disturbing the foam. If you would like to follow the Greek tradition of drinking coffee, serve your coffee with a glass of cold water.

In summary, new research has shown that Greek style coffee improves blood vessel health. Greek coffee uses finely ground Arabica beans, which has half the caffeine than Robusta beans. The Greek style of brewing also increases the concentration of antioxidants in the coffee, compared to the hot, dripping method that most Americans use.

So consider making your coffee the Greek way, and hopefully you will live as long as the people of Ikaria.

Sources:  How To Make Greek Coffee
International Coffee Organization: Caffeine