Black coffee can be good for your heart, studies show

(CNN)It's another home run for coffee consumption -- as long as it's black and caffeinated, that is.
Drinking one or more cups of plain, leaded coffee a day was associated with a long-term reduced risk of heart failure, according to a review of diet data from three major studies using analytic tools from the American Heart Association.


Compared with non-coffee drinkers, the analysis found the risk of heart failure over time decreased between 5% and 12% for each cup of coffee consumed daily.
The benefit did not extend to decaffeinated coffee. Instead, the analysis found an association between decaf coffee and an increased risk for heart failure.
Heart failure occurs when a weakened heart fails to supply the body's cells with enough blood to get the oxygen needed to keep the body functioning properly. People with heart failure suffer fatigue and shortness of breath and have trouble walking, climbing stairs or other daily activities.
"While unable to prove causality, it is intriguing that these three studies suggest that drinking coffee is associated with a decreased risk of heart failure and that coffee can be part of a healthy dietary pattern if consumed plain, without added sugar and high fat dairy products such as cream," said registered dietitian Penny Kris-Etherton, immediate past chairperson of the American Heart Association's Lifestyle and Cardiometabolic Health Council Leadership Committee, in a statement. She was not involved with the research.

Massive data analysis

The study, published Tuesday in the AHA journal Circulation: Heart Failure, analyzed self-reported dietary information from the original Framingham Heart Study. That study, which began in 1948, enrolled over 5,000 people with no diagnosed heart disease who lived in Framingham, Massachusetts. The study has followed those people and their offspring for 72 years over three generations.



The new study used state-of-the-art analytic tools from the AHA's Precision Medicine Platform to compare the Framingham data to the Atherosclerosis Risk in Communities Study, a longitudinal, multisite, biracial study, and the Cardiovascular Health Study, a 10-year-long study of cardiovascular risk in adults over 65.
Altogether, the studies provided dietary information on more than 21,000 adult Americans.
Compared with people who didn't drink coffee, the analysis found the risk of heart failure over time decreased between 5% and 12% for each cup of coffee consumed each day in the Framingham Heart and the Cardiovascular Health studies.
The risk of heart failure remained the same for drinking no coffee or one cup per day in the Atherosclerosis Risk in Communities Study. But when people drank two or more cups of black coffee a day the risk decreased by about 30%, the analysis found.
"The association between caffeine and heart failure risk reduction was surprising," said senior author Dr. David Kao, medical director of the Colorado Center for Personalized Medicine at the University of Colorado School of Medicine in Aurora.


"Coffee and caffeine are often considered by the general population to be 'bad' for the heart because people associate them with palpitations, high blood pressure, etc. The consistent relationship between increasing caffeine consumption and decreasing heart failure risk turns that assumption on its head," Kao said in a statement.

A bit of caution

All of these studies were done with drinking black coffee. However, many people add dairy, sugars, flavors or nondairy creamers that are high in calories, added sugar and fat. That likely negates any heart-healthy benefits, warns the AHA.
Also be aware that in most studies a cup of coffee is only 8 ounces; the standard "grande" cup at the coffee shop is double that at 16 ounces.


How you brew your coffee also has health consequences. Unlike filter coffee makers, a French press, Turkish coffee or the boiled coffee popular in Scandinavian countries fails to catch a compound called cafestol in the oily part of coffee. Cafestol can increase your bad cholesterol or LDL (low-density lipoproteins).
Caffeine can be dangerous if consumed in excess by certain populations, research has shown. High levels of coffee consumption (more than 4 cups) during pregnancy was associated with low birth weight, preterm birth and stillbirths in a 2017 study. For women with a higher likelihood of bone fractures, coffee raised that risk; the same was not true for men.
Past studies also suggested people with sleep issues or uncontrolled diabetes should check with a doctor before adding caffeine to their diets.
And, of course, these benefits do not apply to kids -- children and adolescents should not drink colas, coffees, energy drinks or other beverages with any amount of caffeine, according to the American Academy of Pediatrics.
"The bottom line: enjoy coffee in moderation as part of an overall heart-healthy dietary pattern that meets recommendations for fruits and vegetables, whole grains, low-fat/non-fat dairy products, and that also is low in sodium, saturated fat and added sugars," Kris-Etherton said.
"Also, it is important to be mindful that caffeine is a stimulant and consuming too much may be problematic - causing jitteriness and sleep problems," she said.

Coke is launching a new bottle size for the first time in a decade

 

New York (CNN Business)Coca-Cola is launching a new bottle size for the first time in a decade, but it's what the bottle's made of that marks an even more notable first: 100% recycled plastic material.

The new 13.2-ounce recyclable bottle that some customers will see on shelves this week is made entirely of other plastics, and it's the latest move in Coca-Cola's several-year initiative to reduce its plastic waste. Coke is also hoping the size attracts younger, under-25 drinkers who are seeking sustainable packaging (and sometimes even shunning the company).

The new bottle will be available starting this month in select states across the Northeast, including New York and Connecticut, as well as in California and Florida, before launching nationwide this summer. Coke describes the size as a "more sippable package," and it will debut with the company's most popular sodas like Coca-Cola, Diet Coke and Coke Zero Sugar at a suggested retail price of $1.59.

"We've been listening to consumers and they have been telling us they want something a little smaller and a little more easy to consume," Alpa Sutaria, Coca-Cola's general manager of sustainability, told CNN Business. "We took this opportunity to make a bottle with plastic that's 100% recyclable."

The 13.2-ounce size is slightly larger than its aluminum can option and smaller than the typical 20-ounce bottle. Unique sizes like the 7.5-ounce mini can have garnered strong sales.

Meanwhile, the recycled plastic material will also be featured in 20-ounce bottles of Coke and Diet Coke in New York, California and Texas this month, as well as for the company's Dasani and Smartwater brands in certain locations in the coming months.

close dialog

We read all day so you don’t have to.

Get our nightly newsletter for all the top business stories you need to know.

By subscribing you agree to our

privacy policy.

Sutaria said developing the new packaging has been a "labor of love and great innovation" for Coca-Cola. The recycled plastic is cleaned, ground down and turned into grain-like flakes before being transformed into a new bottle.

She added that launch states were chosen because customers in those areas "are more sensitive to the challenges we have around sustainability issues."

Coca-Cola (KO) is often criticized for contributing to environmentally damaging plastic waste. Last year, the company was named as the world's No. 1 plastic polluter by the environmental firm Break Free From Plastic. Its logos and branding were found on 13,834 pieces of plastic in 51 countries, often discarded in public spaces like parks and beaches.

In 2018, Coke announced its "World Without Waste" initiative with the ultimate goal of, by 2030, collecting and recycling one bottle or can for each one it sells. The new bottle, according to Sutaria, is a "big step in that direction."

"We're determined to innovate and to develop technology to minimize our impact," she said, adding the company is "following through our commitment with real action."

Coca-Cola isn't the only multinational conglomerate aiming to reduce its plastic pollution. Nestlé, the world's biggest food company, announced last year it's spending $2 billion on similar initiatives. Pepsi recently rolled out a redesigned 2-liter bottle that uses 24% less material.

How chocolate fell in love with Valentine's Day

Chocolate maker Richard Cadbury began packaging his company's chocolate confections in heart-shaped boxes in 1861.



(CNN)In Western culture, romantic letters have been part of Valentine's Day since the Middle Ages. Poet Geoffrey Chaucer, best known for "The Canterbury Tales," is credited with writing the first Valentine's poem in 1385.
The connection between chocolate and Valentine's Day, on the other hand, is a fairly recent one by historical standards, reaching back fewer than 200 years. And, surprise, surprise — it all has to do with marketing. (Think those ubiquitous holiday jewelry commercials are patronizing and annoying? Wait until you read this!)

From bitter to sweet
There was nothing romantic about chocolate in its earliest incarnations. Xocolatl, or "bitter water," was a Mesoamerican drink made from ground cacao beans, chiles and spices. European explorers co-opted the beverage, bringing it back to the courts of Spain, France and England by the 1600s.
Having access to chocolate was a way for the ruling class to assert their dominance, and as such was "associated with masculinity and virility," according to Charles Feldman, professor of food studies and food systems at Montclair State University in New Jersey.

Until the Industrial Revolution, chocolate was also exclusively associated with the rich, since they were the only ones who had the means to enjoy it. "Sugar  —  and, by extension, chocolate  —  was a luxury, an expensive treat for the lucky few who could afford it," said Megan Giller, founder of Chocolate Noise and author of "Bean-to-Bar Chocolate: America's Craft Chocolate Revolution."
By the 19th century, sugar had become a commodity, turning sweetened cacao into an accessible treat for the working class, including women. And once women could enjoy chocolate, the connotations of the product switched from masculine to feminine, according to Feldman. The era's descriptors of femininity — sweetness, triviality, softness and indulgence — all became associated with chocolate.

A heart-shaped explosion
Cupids, angels and roses were all part of the romantic vernacular by the 1800s, but it took one mere mortal to unite chocolate and Valentine's Day.
British chocolate maker Richard Cadbury had a lightbulb moment in 1861: He started packaging his company's chocolate confections in heart-shaped boxes. The "fancy box," as he called it, could be used to store keepsakes such as love notes, giving the packaging a selling point beyond its original use.

The idea of the heart-shaped box took off and "the marketing machine took over," as Feldman noted. Chocolate companies began producing boxes in an ever-increasing variety of styles to attract customers. "This gave men the opportunity to demonstrate their taste," Feldman said, "by choosing the right box for the particular woman."
The heart-shaped boxes could be covered in silk, satin lace and ribbons — extravagant presentations that made the chocolate inside almost incidental.
American chocolate manufacturers were all-in by the 1930s on Valentine's Day merchandise and advertising that targeted women as the recipients of their sweet designs. Whitman's Chocolate coined the phrase "a woman never forgets the man who remembers," which Feldman interpreted as an implicit reinforcement of societal gender roles.
Russell Stover introduced its bestselling Secret Lace Heart, a box covered in satin and black lace that remains more commonly known in the trade as the "lingerie box." (Stover also gobbled up its competition by purchasing the Whitman's brand in 1993.)
Chocolate ads became even more pointed in their focus on the sensuous nature of the gift, something women could well, pleasure themselves with. "At some point in the '60s, men don't even appear in the ads anymore," Giller said.

Galentine's Day and beyond
Centuries after the first heart-shaped box hit the stores, chocolate and women remain intertwined, with both popular culture and scholarly research suggesting that women crave and consume nearly twice as much chocolate as men.
Galentine's Day, which was coined in a 2010 episode of "Parks and Recreation," as a Valentine's-adjacent holiday celebrating female friendship, has taken on a life of its own. It's now both a rallying cry against the typically heteronormative marketing of Valentine's Day as well as a slogan to sell more chocolate to women.

Even if the message has taken on more of a female empowerment blush, "the big chocolate companies are doing what they've always done with heart-shaped boxes and bonbons," Giller said.
Even in Japan, where Valentine's Day has only been celebrated since 1958, the trend of purchasing "tomo choco," or "friendship chocolates," is supplanting the country's cultural tradition of women gifting chocolate to men for the holiday.
Worldwide, the Valentine's Day marketing barrage will likely never stop. For those in the chocolate business, "there's a chocolate season and it starts in October and goes through Mother's Day," Giller explained. And Valentine's Day is one of the biggest opportunities to make a profit. "In the summer, no one wants chocolate. That's why everyone's going so hard for gifts."

Speaking of gifts ...
If you're in the market for a chocolate gift this year, think outside the heart-shaped box and pick up one of these creative chocolate products instead:
• Molinillo and drinking chocolate set: Embrace the traditional method of making drinking chocolate with a handcrafted Mexican molinillo, or whisk, and a meltable hot chocolate disc from Sacramento's Cru Chocolate.
• Cacao infusion kit: For the cocktail enthusiast, Indi Chocolate's infusion bottles feature blends of cacao nibs and spices like cardamom, ginger and cinnamon. Pour in liquor like bourbon or vodka and create a bespoke beverage.
• Askinosie tasting bar set: Springfield, Missouri's Askinosie Chocolate is known for its collaborations with unexpected partners like Heath Ceramics. Try a sampling of unusually flavored bars, like avocado-rosemary and peppermint-cardamom, in a tasting set.
• Chocolate honey spread: Who needs Nutella when you've got artisanal chocolate honey for your toast? This whipped spread combines dark chocolate with local Florida honey for a creamy breakfast treat.
• Chocolate and cheese class in a box: Sweet and savory come together in this ultimate gift box, featuring 2 pounds of cheese, seven chocolate pairings, crackers and a recorded Zoom tasting session for you to enjoy on your schedule.

Casey Barber is a food writer, illustrator and photographer; the author of "Pierogi Love: New Takes on an Old-World Comfort Food" and "Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats"; and editor of the website Good. Food. Stories.

12 products that can help you waste less food in the kitchen

Want to fight climate change, save money, go food shopping less often or all of the above? You can start by wasting less food at home. An estimated 40% of food produced in the US goes to waste, and about half of that happens in our very own households. When we toss out our food, most of it ends up in the landfill, where it rots and produces methane, a greenhouse gas that contributes to Earth’s rising temperature.

One of the keys to reducing food waste is learning how to keep food fresher for longer. There are plenty of tricks that require no buying at all (more on that below) as well as some helpful products that can help you cut down on your plastic waste while keeping your food pristine in the process. And, if you want to think about it in these terms, wasting less food ultimately means wasting less money. Here are some things that can help you get started:
Stasher Reusable Silicone Food Bags, 2-Pack ($21.49, originally $23.98; amazon.com)

PHOTO: Amazon
Stasher Reusable Silicone Food Bags, 2-Pack



Goodbye, plastic baggies; hello, Stasher. This cult-favorite reusable, resealable bag comes in a number of sizes and does way more than a standard sandwich bag. If you haven’t yet discovered Stasher, well, it’s time to get familiar with the meal-prep standout. These silicone-based containers can be stored in both the fridge and freezer; are dishwasher-, oven- and microwave-safe; and can even double as a sous vide.

“They seem to keep food fresher longer in the refrigerator than typical plastic bags,” says registered dietitian Kaleigh McMordie, founder of Lively Table, who loves using these bags to reduce her plastic waste.

If your Stasher bag somehow gets damaged, the company even encourages you to send them back so they can repurpose the materials and build safe playgrounds for kids.
Bee’s Wrap, Set of 3 ($18; amazon.com)

PHOTO: Amazon
Bee's Wrap, Set of 3



You wouldn’t keep a brick of cheese unwrapped in the fridge (right?!), but you don’t have to use plastic wrap to ensure it says fresh. Consider these Bee’s Wrap food wraps a sustainable alternative to single-use plastic or foil for food storage. These washable, durable sheets last up to a year and seal food for freshness in the fridge, when everything cools. When they do reach their end, they’ll leave no trace, as they can be fully composted.
FineDine 24-Piece Superior Glass Food Storage Containers Set ($39.99; amazon.com)

PHOTO: Amazon
FineDine 24-Piece Superior Glass Food Storage Containers Set



Leftovers are only good if you actually eat them. “When you can see the food that’s in your fridge, you’re more likely to remember it’s there and eat it before it goes bad.” McMordie says, adding that glass storage containers are best for this purpose. “They’re also more environmentally friendly than plastic,” she says.
Ball Regular Mouth Mason Jars With Lids, 8-Pack ($26.99, originally $28.78; amazon.com)

PHOTO: Amazon
Ball Regular Mouth Mason Jars With Lids, 8-Pack



Simple and reliable, there’s a reason why you see Mason jars in virtually everyone’s kitchen. These staple glass containers have endless uses, including food storage, food freezing, food growing (think scallions) and bulk shopping. Many bulk stores require you to subtract the weight of your container (called a tare) from the overall weight of your purchase, so Mason jars are convenient here because of their consistent, standardized weights. For example, the average tare of a 32-ounce Mason jar is 1.02 pounds, a 16-ounce jar is 0.65 pounds and an 8-ounce jar is 0.38 pounds.
DecoBros Stackable Kitchen Cabinet Organizers, 2-Pack ($15.97, originally $19.99; amazon.com)

PHOTO: Amazon
DecoBros Stackable Kitchen Cabinet Organizers, 2-Pack



Your freezer is an impeccable resource for preventing food waste. “If I know I won’t use something before it goes bad, I always pop it into the freezer and use it when I get to it,” McCordie says. “Some things, like berries, avocados, meat and fish, can be frozen raw; others should be cooked or blanched first, especially vegetables.”

Now that you’ve unlocked the secret to cutting back on food waste (your freezer), you might want some assistance keeping everything organized so you actually use what you’re storing. These simple shelves function on the counter, in the fridge and, importantly, in the freezer, and can help you keep things neat as you fall deeply in love with your new sustainable hobby.
Think4Earth Reusable Bread Bag (starting at $23.95; amazon.com)

PHOTO: Amazon
Think4Earth Reusable Bread Bag



The freezer is also a great place to store bread. If you find your loaves get moldy before you have the opportunity to eat them, consider stashing half (or all of it) in the freezer and toasting up a slice whenever the desire hits. This special bread bag is freezer-safe and can also be used to store your homemade loaves on the counter, a great thing if you’ve succumbed to the sourdough frenzy.
Morfone Ice Cube Trays With Lids, 3-Pack ($14.99; amazon.com)

PHOTO: Amazon
Morfone Ice Cube Trays With Lids, 3-Pack



When you have too much fresh produce to use up at once, you can chop and freeze them for future soups and stews. You can also extend the life of herbs like mint, parsley, dill and cilantro by freezing them in ice cube trays with oil or butter for fancy infused cooking fat.

Have extra tomato sauce left over? Freeze it in individual cubes too, and then you’ve got portioned-out amounts ready for the making. Or try freezing yogurt with ripe fruit for a nourishing, icy treat available on demand. Silicone ice cube trays like this one are easy to stack and pop from — you can either keep your foods stored in the tray or pop them into a Stasher bag and keep frozen until you’re ready to use your individually portioned fancy infused oils.
Aulett Home Bacon Grease Container ($13.99, originally $24.95; amazon.com)

PHOTO: Amazon
Aulett Home Bacon Grease Container



Why let good fat go to waste? This bacon grease storage container allows you to bring that savory, bacony taste to so many dishes, elevating your recipes to a new level. The stainless steel container comes with a mesh strainer to sift out any remaining meat or burnt piece, leaving you with impeccable flavor to cook with.
Rubbermaid FreshWorks Produce Storage Containers, 3-Pack ($33.18, originally $37.99; amazon.com)

PHOTO: Amazon
Rubbermaid FreshWorks Produce Storage Containers, 3-Pack



These plastic containers have a perforated removable shelf that keeps your lettuce from getting mushy. By keeping your produce separated from any residual liquid, everything stays fresher longer. Plus, the fact that you can see what’s inside means that more people in your household will be inclined to reach for veggies and fruit. (FYI: It’s best to wash your produce right before you eat it rather than before you put it away for storage.)
Imperius Potato Bag and Onion Bag, 2-Pack ($12.98; amazon.com)

PHOTO: Amazon
Imperius Potato Bag and Onion Bag, 2-Pack



You certainly don’t need a special bag for your spuds and onions, but these might help you remember a very important rule: Neither potatoes nor onions should be stored in the fridge. Instead, you should keep both of these in a cool dark place, and this is where these bags can come in handy, since they have ties you can use to hang them from if you don’t have the cupboard space. Another thing to keep in mind: Potatoes and onions need to be kept separate from each other. If they’re not, they’ll both end up spoiling before you have the chance to cook with them.
BlendJet 2 ($49.95, originally $99.95; blendjet.com)

PHOTO: BlendJet
BlendJet 2



Fruit and veggies that are almost on their way out make for great smoothies and soups. Just pop them in the freezer, and when you’re ready for them, blend them up for breakfast, lunch or dinner. We love the BlendJet 2 because it’s portable, quiet and easy to clean, but any old blender will do for this trick.
NutriChef Vacuum Sealer ($53.99, originally $59.99; amazon.com)

PHOTO: Amazon
NutriChef Vacuum Sealer



“For people who shop in bulk often, a vacuum sealer is a great tool to prevent food waste,” McCordie says. “Vacuum sealing helps to prevent freezer burn: Larger packs of food can be portioned out into the amount your family will eat in one meal, vacuum sealed and placed in the freezer.” These can also come in handy for your meal-prep purposes.

Burger King is testing a rewards program. Here's why restaurants love them

 Burger King is the latest fast-food chain to establish a rewards program aimed at expanding its customer base and enticing existing patrons to be more loyal. It joins a growing number of restaurants embracing digital payments and rewards incentives during the pandemic.

Beginning this week, Burger King is rolling out its new Royal Perks program in five areas of the US, including Los Angeles, Miami, New Jersey, New York City and Long Island, New York. It works a lot like its competitors' plans: Every $1 spent earns 10 "crowns" that participating customers can use to redeem free food or upgrade orders. Availability of the rewards program will expand throughout the year.Burger King said in a statement that Royal Perks is "one more step on our digital journey" that has recently included adding online and delivery orders and digital coupons. The chain, owned by Restaurant Brands International (QSR), is in the midst of a modernization phase, which includes revamped restaurants and high-tech drive-thrus.

Ultimately, the goal for Burger King and other brands with loyalty programs is to increase sales and lure in customers, ideally on a daily basis, by giving them reasons to choose them over their competitors. The programs also give restaurant owners access to customers' data and ordering habits that help target diners with customized deals.

Many large chains have seen a substantial increase in rewards members and digital orders during the past year, brought on by the pandemic and changing customer habits. Here's how they're benefiting.

Chipotle

Barely two years old, Chipotle's (CMG) rewards program already has 19.5 million members with 10 million of them joining in 2020. The chain entices customers with exclusive menu items, free guacamole offers and occasional extra points on orders. Users get 10 points for every $1 spent and can redeem them for a free meal when they hit 1,250 points.

CEO Brian Niccol said in the company's most recent earnings call that the program "gives us the ability to communicate organically with a large and passionate community of Chipotle fans." Increasing awareness of its app and rewards program has helped Chipotle rake in a massive amount of digital orders, accounting for 46% of sales last year.

McDonald's

It's surprising that the world's biggest fast-food chain doesn't yet have a rewards program. But it's changing that this year with "My McDonald's."

About 900 US locations are testing the program with users gaining 100 points for every $1 spent that can be redeemed on more than a dozen items depending on how many points users have collected.

CEO Chris Kempczinski said the company is "moving aggressively" to expand the program in 2021. McDonald's (MCD) currently offers a limited rewards program for coffee on its app.

Starbucks

Starbucks (SBUX) Rewards have been a bright spot for the beleaguered coffee chain. The number of active members increased to 21.8 million within the past 90 days, a 15% jump compared to a year ago.

In its most recent earnings call last month, Starbucks said that Rewards members contributed to 50% of US store sales in the quarter ending December 27, 2020, record highs for the company. Starbucks regularly offers special point-earning challenges and Double Star Days to encourage members to spend.

Last year, in order to motivate more customers to join the program, the company broadened the payment options for its rewards program to include cash, credit cards and Apple or Google Pay. Previously, members had to load money onto a Starbucks card to earn points. The coffee chain also has a branded credit card linked to its loyalty program.

Wendy's

Wendy's Rewards launched last summer, giving customers 10 points for every $1 spent that can be redeemed for free food and drinks within one year.

Points can be earned via orders made on the Wendy's app, or customers can scan their QR code at store registers or drive-thrus. The rewards include a small Frosty milkshake for 150 points or a Breakfast Baconator sandwich for 450 points.

"We are very pleased with the launch of our new Wendy's Rewards program and the early results are in line with our expectations," CEO Todd Penegor said on a November earnings call. App downloads have increased 15% and the company is registering "higher average checks and higher frequency," he said.

Malaysia's top 40 foods

Malaysian food doesn't get the global recognition it deserves. But the fact is, this stuff is good!
The sum of many delicious parts, Malaysian cuisine's influences include Chinese, Indian and Malay.
In some ways it's similar to Indonesian food, with the two nations sharing many of the same dishes. (Warning: debates over dish origins can turn nasty in these parts -- such is the passion of the region's food lovers.)

Regardless, once you're in Malaysia and eating, you'll quickly dispense with historical concerns and wonder instead where your next meal is coming from and how you can you get to it sooner.
To help narrow your choices here are 40 of Malaysia's top dishes, in no particular order.

1. Mee goreng mamak

Mee goreng mamak.
courtesy tourism malaysia
This Indian Muslim dish is the complete package. Yellow noodles. Beef or chicken. Shrimp. Soy sauce, veggies and eggs. A bit of chili tossed in for an irresistible jolt.
Sounds simple, right?
Sadly, you can try to replicate this one at home, but it's just not going to taste the way it did when you chowed down at that gritty Malaysian hawker stall.

2. Apam balik

This is the ultimate Malaysian pancake.
Courtesy Yun Huang Yong/Creative Commons/Flickr
You haven't truly experienced Malaysian food until you thrill your taste buds with this sweet treat.
A pancake-style snack wedded with the compact package of an omelet, apam balik is stuffed with more than a sufficient amount of sugar, peanuts and the occasional sprinkle of corn -- it's a dish that's constantly being reinvented.

3. Nasi kerabu

Don't let the blue rice put you off.
Courtesy Yun Huang Yong/Creative Commons/Flickr
If the blue rice doesn't spark your curiosity, the lines of people around the country waiting to order this favorite Kelantanese dish should.
From the state of Kelantan in northern peninsular Malaysia, nasi kerabu gets its eye-grabbing color from telang flowers, which are crushed and mixed into flour.
The aquamarine dish is topped with bean sprouts and fried coconut, then drenched in spicy budu, a fermented fish sauce. In true Kelantan style, you use your hands to dig into this one.

4. Ayam percik (chicken with percik sauce)

Delicious chicken.
Courtesy Alpha/Creative Commons/Flickr
KFC's popularity in the region (and across Asia) over other fast food chains won't surprise those familiar with ayam percik.
Basically, it's barbecued chicken slathered in spicy chili, garlic and ginger sauce mixed with coconut milk. With the right amount of percik sauce, this staple Malaysian stall food packs more zing than anything the Colonel can muster.

5. Nasi lemak

Nasi lemak -- food of a nation.
Dan Tham/CNN
Some call nasi lemak Malaysia's unofficial national dish. Everyone else calls it delicious.
Nasi lemak is basically rice cooked in coconut milk. But it's the sides that matter.
Depending on where you are in Malaysia, it comes with a variety of accompaniments such as hard-boiled egg, peanuts, vegetables, lamb/chicken/or beef curry, seafood and sambal (chili-based sauce).
Nasi lemak is traditionally eaten for breakfast but these days people are ordering it any time of day.

6. Roti john

A Muslim trader prepares a Roti John during a Ramadan bazaar in Kuala Lumpur.
Rahman Roslan/Getty Images AsiaPac/Getty Images
Whoever John was, it's apparent that he preferred his sandwiches made with grilled minced meat and egg in the middle of slim bread, and drowned in a confection of condiments.
Mayonnaise, ketchup, barbecue and chili sauce -- choose one or choose them all.

7. Rendang (beef, chicken or lamb)

It's not a curry, OK?
Courtesy Alpha/Creative commons/Flickr
Though sometimes erroneously called a curry, Malaysian food aficionados point out that this chunky cauldron of coconut milk and spices is nothing of the sort.
The difference is in how it's prepared: slowly simmered (to let the meat absorb the spices) until the rosy liquid completely evaporates. A favorite, especially during festive seasons, rendang is found across Malaysia.

8. Kuih

Kuih is one of Malaysia's favorite desserts.
TENGKU BAHAR/AFP/AFP/Getty Images
Variety, variety, variety -- that's way to explore kuih, or Malay-style pastries. Small enough to snap up in a gulp and sugary enough to give you a modest jitter, kuih vendors are the most colorful stalls of all.
This kaleidoscope of soft, sugary morsels goes quickly -- few pieces are left by the time daylight begins to fade.

9. Nasi kandar

Nasi Kandar is easy to make and tasty too.
Courtesy amrufm/creative commons/flickr
Nasi kandar is essentially rice served with your choice of toppings, which commonly include curry, fish, egg and okra. Everything is laid out buffet style, though you can also order a la carte.
Found all over Malaysia, nasi kandar eateries are extremely popular, most open 24 hours and run by ethnic Indian Muslims.

10. Laksa

Laksa: Malaysia's greatest export.
Courtesy LWYang/Creative Commons/Flickr
A staple of Malaysian cuisine, laksa eateries have been migrating abroad, making appearances in Bangkok, Shanghai and further afield.
There are multiple variations. For anyone who enjoys a taste of the volcanic kind, this spicy noodle soup can get you there in its curry form.
Some like it with fish, others prawns.
Our favorite is Penang's asam laksa, in which tamarind features heavily ("asam" is Malay for tamarind) to create a spicy-sour fish broth.
Related contentIndian food: The best dishes in each region

11. Popia basah (wet spring roll)

A hefty sort of spring roll, popia basah speaks to those in need of the familiar crispy snack, but without the added oil.
Not to be confused with wet rolls found in parts of Vietnam, popia basah comes complete with its own regional-specific flavor. In place of lettuce, the Malay wet spring roll has turnips, fried onions and bean sprouts.

12. Bubur (porridges)

Bubur vendors are easy to spot. They're the stall with the giant steel pots and matching ladles.
The contents of these coconut milk-based, sometimes sugary soups include a medley of vegetables and meats, and even dyed balls of flour and coconut milk. There's no standard recipe in preparing bubur -- different regions boast their own specialty.

13. Roti jala

Curry and crepe make the perfect foodie couple
Courtesy Alpha/Creative Commons/Flickr
Roti jala, or net bread, gets its name from the net-like formation that's created by making zigzagging lines with flour on a large skillet.
The final product is folded up like a crepe and usually served with chicken curry. Roti jala is eaten any time of the day.

14. Cendawan goreng (fried mushrooms)

Deep-fried fungus doesn't get better than this. One version, cendawan goreng, is typically peppered with chili or barbecue seasoning, giving it its own sass.
Eaten as an appetizer or snack, with a meal or while on foot, this one will have you imagining what else you can fry -- and how else it can be seasoned.

15. Sambal udang

Sambal udang is a Peranakan dish, created by descendants of 15th-and-16th-century Chinese immigrants.
The Baba Nyonya people, also known as Peranakan or Straits Chinese, are mainly of Chinese descent, originally from Fujian province in southeastern China. They settled along the coast of Malaysia mainly in Penang and Melaka, as well as parts of Thailand, Singapore and Indonesia. These days, they're famous for their incredible food.
A popular Peranakan dish, sambal udang is all about prawns. Whole prawns are sent swimming into a delicious pool of sambal -- chili paste -- that's flavored with prawn paste. The addition of tamarind juice gives it a tangy kick.

16. Murtabak

Murtabak will fill you up.
Courtesy Muhammad Ashiq/Creative Commons/Flickr
This pan-fried bread stuffed with minced meat and onions and dipped in spicy sauce is a meal and a half, only recommended to the famished.
Perfect murtabak is made with a robust amount of minced meat, so that the taste comes through on the first bite. So spicy-sour it'll make your tongue curl!

17. Asam pedas

Nazlina Hussin, founder of the popular Penang cooking school Nazlina Spice Station, says it'd be outrageous not to include asam pedas on any short list of her country's best foods.
A fish curry popular throughout peninsular Malaysia, it's commonly made with freshwater fish or stingray.
Asam, which means tamarind, features heavily, along with ginger, shrimp paste, garlic, chilies and other herbs.

18. Lemang

Eaten with a meat or vegetable dish, lemang is glutinous rice mixed with coconut milk, which is cooked in bamboo.
The time-consuming process to make lemang starts by lining hollowed-out shoots with banana leaves. The bamboo is left over a fire to slowly cook the rice in a process known as tapai.
The result is sticky, wet rice that can, and regularly does, make a nice substitute for its plain Jane counterpart.

19. Otak-otak

Perhaps named by someone with an offbeat sense of humor, otak-otak translates as "brains" in Malay -- but it gets this graphic moniker from its appearance, not its taste or ingredients.
This fish paste mixture of spices and diced onions is loosely wrapped in a banana leaf and barbecued over charcoal until the pinkish contents become warm and the leaves are slightly charred.
No fuss or frills when it comes to eating -- picking at it straight from the leaf is the only way to do it.

20. Tepung pelita

A kind of kuih (Malay-style pastry), tepung pelita easily takes the cake when compared with its post-dinner relatives. At some point just about everyone has overindulged in this two-layered coconut milk-based sweet.
On the top layer, thick coconut milk with salt; on the bottom, a similar milky liquid mixed with sugar and pandan leaves to turn it green.
Served in bite-sized pandan leaf bowls, the packaging of tepung pelita makes it easy to fulfill those gluttonous desires.
Related content50 of the world's best desserts

21. Rempeyek

Few snacks come saltier, or more gratifying, than rempeyek. This top Malaysian food is commonly made by deep frying a doughy batter into a thin brittle and topping it with peanuts and anchovies.
The amount of salt can vary and there are variations that use dried shrimp or garlic instead of anchovies.

22. Satay

Meat on a stick. When does this concept not work?
Courtesy Marufish/Creative Commons/Flickr
Though considered by many to be a dish native to Thailand, satay is actually believed to have originated in Indonesia. Origins aside, can we all just agree that meat on a stick is good?
Malaysia has its own variations of the grilled skewers, served nationwide in chicken, beef or pork forms (the latter in non-Muslim venues only).
Sauces vary from region to region, including the peanut sauce that's loved the world over.

23. Rojak

Rojak ("mixture" in Malay) is essentially a fried dough fritter with fruits and veggies, though there are regional variations.
But vegetarians shouldn't get their hopes up. The whole mixture is combined with Malaysia's ever-popular shrimp paste. It's the perfect combination of sweet, spicy and sour.

24. Putu piring

Like roti jala, putu piring is enjoyed in India and Malaysia.
Putu piring has the taste of a cake, with the added bonus of pockets of palm sugar. It's plate-like shape is formed by flattening the flour before covering it in a white cloth and placing it in a conical steamer.

25. Satar

If otak-otak is the hodge-podge, hot dog variety of grilled fish, then satar is its more refined cousin.
At one bazaar in Kelana Jaya, Malaysia, a vendor has set up what he calls "mackerel-filled food from the east coast." Roasted in a banana leaf, the process and look are a Photostat of otak-otak, but with more fish, less spice and larger portions.

26. Roti canai

An Indian-inspired flatbread, roti canai is made with flour, butter and water, though some will toss condensed milk in to sweeten it up.
The whole concoction is flattened, folded, oiled and cooked on a heavily oiled skillet, resulting in a sublimely fluffy piece of bread with a crispy exterior. You can eat this one as a snack on its own or use it to scoop up a side of curry.

27. Mee rebus

In case you haven't noticed, Malaysia has done a lot with the simple Chinese noodle.
Another one to set your taste buds into party mode, mee rebus is made with blanched yellow noodles drowned in an insanely addictive curry-like potato-based gravy and spices like lemongrass and ginger.
It's similar to mee goreng. Common proteins added to the mix include prawns, mutton and dried anchovies. Garnishes include lime, spouts and halved boiled eggs.

28. Gulai ayam kampung

This chicken curry dish can be cooked in a number of ways. For instance, in the "village" style, traditional herbs and potatoes are tossed in.
The best thing about gulai ayam is the smell. Turmeric and kaffir lime leaves, plus lemongrass, give it an irresistible aroma. Palm sugar and coconut paste add that extra oomph to knock your socks off.

29. Lor bak

A Nyonya specialty of Penang, lor bak is braised pork that has been marinated in five-spice powder before being wrapped in soft bean curd skin and deep-fried.
Lor bak is served with two dipping sauces, a spicy red chili sauce and a gravy thickened with cornstarch and a beaten egg called lor.

30. Ikan bakar

A fish dish you won't forget.
Melanie Wood/CNN
The direct translation of this dish means "burned fish."
You shouldn't let that turn you off. This is one tasty grilled bit of seafood.
After being marinated in the all-important sambal, the fish is placed on a banana leaf and grilled over a flame. Great for sharing.

31. Char kuey teow

We asked author and chef Norman Musa, one of Malaysia's most famous exports, which dish he'd be outraged not to see on a list of the country's top dishes. This is the one.
Another one to thank China's migrants for, char kuey teow --- made with flat rice noodles --- is one of Southeast Asia's most popular noodle dishes.
The noodles are fried with pork lard, dark and light soy sauce, chili, de-shelled cockles, bean sprouts, Chinese chives and sometimes prawn and egg. Essential to the dish is good "wok hei" or breath of wok, the qualities and tastes imparted by cooking on a wok using high heat.
Related contentFrom chow mein to udon: A beginner's guide to Asia's best noodles

32. Chai tow kway

In this dish, rice flour and grated white radish is mixed and steamed into large slabs or cakes.
These are cut up into little pieces and fried with preserved turnip, soy sauce, fish sauce, eggs, garlic and spring onions.
You can have it "white" or "black" (with sweet dark soy sauce added). Also known as fried carrot cake or chye tow kueh, this grease-laden belly warmer is available at many hawker centers.

33. Goreng pisang

The popular Malay snack of goreng pisang (banana fritters) is one of those dishes that has variations in banana-growing countries around the world.
The deep-frying helps caramelize the natural sugars in the bananas, making them even sweeter than they were to begin with. Some of Malaysia's Chinese versions have unusually delicate and puffy batter.

34. Chicken curry kapitan

This isn't an ordinary curry. A Peranakan dish, chicken curry kapitan has a tangy flavor made from tamarind juice, candlenuts, fresh turmeric root and belacan (shrimp paste.)
As for the name, kapitan was the title of an Indian or Chinese leader in Penang. Legend has it a kapitan once asked his cook "what's for dinner tonight?" The chef replied, "Chicken curry, Kapitan!"

35. Ketupat

Weaving a little basket of goodness.
BAY ISMOYO/AFP/Getty Images
It would be a crime against the dumpling gods to leave this fancy little package off a list of Malaysia's top foods.
More of a side than a main dish, ketupat comes in several varieties. Basically, it involves weaving a pouch made of palm leaves around a handful of rice. The rice expands and compresses, resulting in a neat little bundle you can dip in your curry or rendang.

36. Jeu hoo char

Another Peranakan great -- we could easily put together a list of 40 delicious Peranakan dishes -- this salad features a finely shredded mixture of stir-fried carrots, onions, mushrooms, pork and cuttlefish.
This dish is particularly popular during festivals -- especially Chinese New Year.

37. Kaya toast

This puts your regular buttered toast to shame.
Courtesy T.Tseng/Creative commons/Flickr
Kaya is a sweet and fragrant coconut custard jam, slathered onto thin slices of warm toast with ample butter. It's as divine as it sounds, particularly when downed with a cup of thick black coffee.
Many locals have this for breakfast supplemented by two soft-boiled eggs with soy sauce and pepper.

38. Ais kachang

Shaved ice desserts are always a popular treat in the tropics.
Ice kachang (ice with beans) evolved from the humble ice ball drenched with syrup to be the little ice mountain served in a bowl, drizzled with creamed corn, condensed milk, gula melaka and brightly colored syrups.
Dig into it and you'll discover other goodies hidden within -- red beans, palm seeds and cubed jellies.

39. Air tebu

While inhabitants of some regions in Asia prefer to gnaw on sugar cane (China and Vietnam, for instance), others take a more refined approach when it comes to extracting the sweet nectar within.
Much of the smoke wafting through Malaysia's bazaar crowds comes from pots of boiling, frying liquid, but a significant portion also originates from the engine of a sugar cane grinder.
Stalks are fed into industrial-sized juicers; the liquid is collected and served by the bag and bottle. There's no dearth of syrupy drinks on offer, but air tebu is the only one that comes with a show.

40. Wonton mee

Wonton mee. China's great gift to Southeast Asia.
Tsim Chai Kee
You'll find variations of wanton mee, a dish of Chinese origin, all over Asia, but the one in Penang stands out.
Springy egg noodles are served al dente with a sticky sauce made from soy sauce and lard oil. A spoonful of fiery sambal is added to the side.
It's topped with pieces of leafy green Chinese kale, sliced green onions, pickled green chilies and wontons. The wontons are either boiled or steamed, as you'll find them elsewhere in Malaysia, or fried, in a unique Penang twist.
Special thanks to author and restaurateur Chef Norman Musa, cooking school owner Nazlina Hussin and the other Malaysian locals who helped compile this list by sharing their favorite dishes, cooking tips and explanations.
Editor's note: This article was previously published in 2013. It was reformatted, updated and republished in 2017 and again in February 2021.

The Truth About Doing Yoga for Weight Loss

 Yoga may not be the most intense, calorie-torching workout, but the practice can help you shed pounds if weight loss is your goal.

Yoga can increase heart rate, burn calories, improve sleep, and reduce stress—all of which helps with weight loss. However, the number on the scale shouldn't be the only reason you begin a workout routine. Plus, it's worth noting that your diet plays an important role in weight management.

In fact, exercise may lead some people to consume more food, which can hinder weight loss. According to a study published last year, people who began exercising consumed roughly 90 more calories each day. It may seem like an insignificant amount of food, but researchers found this was enough to stall weight loss, according to the paper published in The American Journal of Clinical Nutrition.

That said, yoga is a great full body workout that can help you burn calories and be more mindful of your diet, says instructor Olivia Young, founder of Box + Flow in New York. She tells Men's Health what you should know before trying yoga to lose weight.

What type of yoga is best for weight loss?

If you're not familiar with the practice, there are various types of yoga—and some are relaxing while others are pretty intense. Young recommends Vinyasa because it's more athletic.

"It's strenuous. It's cardio-based. It's literally moving constantly," she says.

You may have also heard this referred to as"flow" because the movements run together, according to VeryWellFit. Within Vinyasa, there are various other subsets, like power yoga.

In comparison, Hatha focuses on one pose at a time and includes breaks between movements.

You should become acquainted with movements like the downward dog, high plank, and low push up, commonly found in a flow sequence, says Young.

Yoga improves other factors that help with weight loss

Research shows that yoga can help your body respond to stress more effectively, by reducing heart rate and blood pressure in stressful situations. What's more, one 2013 study found that people who practiced yoga reported having fewer sleeping disturbances compared to those who didn't. And both sleep and stress can affect your weight. That's because poor sleep increases ghrelin, a hormone that increases appetite. And worrying all the time increases cortisol, the stress hormone, which may lead to sugar cravings, according to WebMD.

How much weight can you lose doing yoga?

Weight loss varies by person and is dependent on a variety of factors including beginning weight, overall activity level, and diet. However, practicing yoga for at least four years was associated to gaining about three pounds less in people with normal Body Mass Indexes, according to a study published in Alternative Therapies in Health and Medicine.

For optimal results, Young recommends practicing yoga four times a week and pairing it with extra cardio, like shadow boxing or running.

It's natural to want fast results, but the most successful dieters lose weight slowly. The Centers for Disease Control & Prevention recommends losing no more than one to two pounds per week.