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Minnesota shootings reignite security concerns for members of Congress

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WASHINGTON — The targeted shootings of two Minnesota state lawmakers has renewed an urgent debate on Capitol Hill as members of Congress raise alarm bells about their safety amid escalating political rhetoric and violent threats.

Law enforcement officials have begun holding a series of security briefings with groups of congressional lawmakers that will continue into Tuesday. Lawmakers have been told that they can spend money from their office budgets on home security systems and campaign cash on private security. Only a handful of congressional leaders get 24-hour protection from Capitol Police security details, though members can request extra protection, which is assigned based on whether Capitol Police determine there is an active threat.

But so far, those assurances have done little to calm nervous lawmakers, who have been harboring such concerns amid a string of violent attacks on American politicians over the past 15 years — a period that has included assassination attempts on a presidential candidate and members of Congress and a riot at the U.S. Capitol.

“It’s scary as sh–,” a senior House lawmaker said, describing how members of Congress feel after the Minnesota shootings. “We have had new safety and security procedures in place since Jan. 6, 2021. They include coordinating my district travel with local law enforcement. We will review those in light of the assassination in Minnesota.”

Authorities said Monday that the suspect, Vance Boelter, visited the homes of four elected officials early Saturday impersonating a police officer. Authorities say he shot and killed state Rep. Melissa Hortman and her husband, shortly after he seriously wounded state Sen. John Hoffman and his wife in a separate shooting at their home. He was arrested Sunday night.

A lengthy list of names of Democratic officials found in Boelter’s vehicle included those of several members of Congress, such as Sens. Tina Smith of Minnesota and Tammy Baldwin of Wisconsin and Reps. Angie Craig of Minnesota, Debbie Dingell of Michigan and Greg Landsman of Ohio.

“Both with the president and his administration and with members of Congress … we need to bring the temperature down,” Baldwin told reporters in the Capitol on Monday night. “There’s no place for political violence ever. Words matter.”

Rep. Hillary Scholten, D-Mich., said Monday that she was canceling a town hall Monday evening after she learned her name was also on the suspect’s list.

“Open, honest dialogue with West Michigan is at the heart of my service–and I will not be deterred from standing up for this community,” Scholten said in a statement. “Out of an abundance of caution and to not divert additional law enforcement resources away from protecting the broader public at this time, this is the responsible choice.”

Lawmakers press congressional leaders about security

After the Minnesota shootings, House Democratic leaders pressed their Republican counterparts Monday to do more to protect members of Congress.

House Minority Leader Hakeem Jeffries, D-N.Y., and Rep. Joe Morelle, D.N.Y., the ranking member of the House Administration Committee, asked Speaker Mike Johnson, R-La., to boost House members’ official budgets “to support additional safety and security measures in every single office.”

Some members of Congress have complained that there isn’t enough money in the office budgets to go around and that spending it on security can take away from other critical needs. To raise the budget for offices, Congress would need to approve an increase in the annual legislative branch appropriations bill.

“While we differ in many areas related to policy and our vision for America’s future, Member safety must be an area of common ground,” Jeffries and Morelle wrote in a letter. “Representatives from both sides of the aisle have endured assassination attempts that changed their lives and careers forever. Too many other patriotic public servants have left Congress because they no longer felt safe carrying out their duty as elected officials.”

In response to the attempt to assassinate U.S. District Judge Esther Salas of New Jersey in 2020, Congress passed a bill in 2022 to protect judges’ personally identifiable information and allow them to redact personal information in certain cases online.

In the wake of the Minnesota shootings, lawmakers have renewed discussions about passing a bill that would give themselves the same protections, according to a source with knowledge of the talks.

“I have long advocated for data privacy for everyone, including the residences of lawmakers, and I have encountered resistance in the past,” Sen. Amy Klobuchar, D-Minn., said in a statement. “Maybe these horrific murders will change the sentiment within Congress.”

On Saturday, House Republicans held an hourlong virtual call with House Sergeant at Arms William McFarland and Capitol Police leaders to discuss security concerns.

The call got tense, according to two members who were on it. Ten to 15 lawmakers spoke up, expressing concerns about their safety, particularly when they go home to their districts.

A Republican lawmaker told NBC News the call was “terrible,” adding that leaders have detail protection but that “nothing has changed” for other members, despite concerns about security before the Minnesota shootings.

Another source said the call, which happened to take place on the eighth anniversary of the shooting at a congressional baseball practice in 2017, was almost entirely about lawmakers’ needing police protection at their homes and concerns that their personal information is so readily available.

McFarland walked through some of the security options that are allowed for members. And leadership assured members that further avenues will be explored to see whether more can be done to protect lawmakers at home.

House Democrats are expected to hold a similar virtual briefing on security Tuesday. Senators will have an in-person briefing Tuesday, as well.

“I’ve been worried about lawmaker security for quite a while. People are just getting more and more brazen all the time,” said Sen. Kevin Cramer, R-N.D., who said his first cousin lives “two doors down” from the shooting in Champlin, Minnesota. “It’s too close to home. It’s so sad.”

“Everybody in my family, you end up putting your head on a swivel, and you hate to live that way,” he added.

Elected officials face growing threats

Threats to lawmakers have been steadily rising in recent years. Last year, the Capitol Police Threat Assessment Section investigated 9,474 concerning statements and direct threats against the members of Congress, their families or their staff members, an 18% increase from the previous year. The only year when more threats were recorded was 2021, in the wake of the Jan. 6 attack on the Capitol, when police investigated 9,625 threats.

On Monday, a 25-year-old Georgia man was arraigned on federal charges of making violent threats against Sens. Ted Cruz, R-Texas, and Deb Fischer, R-Neb., the Justice Department said.

But providing around-the-clock protection for all 535 members of Congress would be financially and logistically impractical. And Capitol Police have struggled to recruit and retain officers, even before the Jan. 6 attack, though in recent years the department has launched an aggressive recruitment effort.

Instead, officials have pointed to security resources already available to lawmakers. After the Jan. 6 riot, the House sergeant at arms created a program allowing each member to use up to $10,000 to install and maintain security systems at their homes.

And given threats on the campaign trail, the Federal Election Commission recently began allowing House and Senate candidates to spend campaign funds on security, including private security guards, cybersecurity and home security systems.

During the 2024 election cycle, House and Senate candidates spent $8.5 million on security-related expenses, according to an NBC News review of FEC statements. That’s an increase from the more than $7.5 million congressional campaigns spent in the 2022 cycle. Former Sen. Kyrsten Sinema, I-Ariz., led all senators, spending more than $1.2 million on such security expenses, while Rep. Alexandria Ocasio-Cortez, D-N.Y., led House members by spending $432,241.

There have been several high-profile examples of political leaders who have been targeted for attack in recent years.

In January 2011, Rep. Gabby Giffords, D-Ariz., was shot in the head while she was meeting with constituents at a Tucson grocery store. Giffords survived, but six of the 18 other people wounded in the shooting died.

In June 2017, a gunman opened fire on Republicans as they practiced in Alexandria, Virginia, for the annual congressional baseball charity game. Four people were shot, including Rep. Steve Scalise, R-La., then the House majority whip, who nearly died.

Members of the House and the Senate, along with Vice President Mike Pence, were targeted by pro-Donald Trump rioters who stormed the Capitol on Jan. 6, 2021, in a bid to overturn the results of the 2020 election.

In October 2022, a man broke into the San Francisco home of Rep. Nancy Pelosi, D-Calif., then the House speaker, and attacked her husband with a hammer. The man was sentenced to 30 years in prison.

And last July, just months before the presidential election, Trump narrowly survived an assassination attempt at a Pennsylvania rally after a gunman fired multiple rounds and struck his ear. Trump survived another attempt on his life in September while he was golfing in Florida.

“It clearly looks like a political assassination, and there’s just no room for that in this country,” GOP Sen. Eric Schmitt, the former attorney general of Missouri, said of the Minnesota shooting. “I think it’s a moment for the country to take a step back and everybody to condemn it.”

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19 Easy and Delicious Snacks That Can Help Lower Your Blood Pressure

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High blood pressure, or hypertension, impacts nearly half of U.S. adults. It can increase your risk of developing heart disease and can also harm your kidneys, eyes, and more.

The good news is that there are meals and snacks high in nutrients that regulate blood pressure, like magnesium, potassium, fiber, and omega-3 fats. A healthy diet is one of the best ways to support heart health and reduce heart disease risk factors, after all.

Here are 19 snacks that can help lower your blood pressure. 

Hummus is a good source of magnesium and fiber. A half-cup serving provides 6.75 grams of fiber, which is 24% of the daily value (DV).

Fiber decreases blood lipid levels, supports the health of the blood vessel walls, improves insulin sensitivity, and reduces oxidative stress, all of which may reduce high blood pressure.

  • How to eat it: Pair it with fresh veggies, like carrots, broccoli, and bell peppers, which are also high in fiber and other nutrients needed for blood pressure control.

Avocados are high in magnesium, which is necessary for blood pressure regulation. A 201-gram avocado contains 58.3 milligrams of magnesium, or 13.8% of the DV.

Studies show that people with low magnesium levels are more likely to have high blood pressure. Following a high magnesium diet can reduce the risk of high blood pressure.

  • How to eat it: Slice or mash avocado onto a slice of bread, such as sourdough or sprouted bread, and sprinkle with salt, pepper, and chili flakes.

Tuna is also a good source of magnesium, providing 56.8 milligrams or 13.5% of the DV per 172-gram can. It’s also high in omega-3 fatty acids, which may reduce blood pressure levels by lowering inflammation and promoting the release of nitric oxide.

  • How to eat it: Tuna can be enjoyed on its own, with crackers, or added to salad.

Pumpkin seeds are an excellent source of magnesium, providing 154 milligrams, or 37% of the DV, per ounce. They are also high in plant-based protein, providing 8.45 grams per ounce.

Some research shows that diets high in plant-based protein, such as vegetarian diets, are associated with lower blood pressure levels compared to animal-based diets.

  • How to eat it: Pair it with dried fruit for a quick, healthy snack. 

Chickpeas are full of magnesium, providing 78.7 milligrams, 19% of the DV, per cup.

Chickpeas are also high in potassium, another mineral that’s critical for regulating blood pressure levels. A cup of chickpeas contains 477 milligrams of potassium, or 10% of the DV.

  • How to eat it: Enjoy them solo as a simple snack or as a heart-healthy salad topper. 

Greek yogurt is a good source of calcium, which is required for muscle function, including the function of the smooth muscles in blood vessels that maintain blood pressure and flow.

A cup of Greek yogurt provides 251 milligrams of calcium, or 19.4% of the DV.

  • How to eat it: Pair it with fiber-rich berries for a creamy, sweet snack. 

Almonds are an easy and healthy snack option that is full of blood pressure-lowering vitamins and minerals. An ounce of almonds contains 76.5 milligrams of magnesium, or 18% of the DV.

  • How to eat it: Almonds pair well with dried fruit, like dried apricots and dried cherries, which are a good source of fiber.

Chia seeds are an excellent source of blood pressure-regulating nutrients, like fiber, calcium, and magnesium.

One ounce of chia seeds contains 9.75 grams of fiber, which covers 34% of your daily fiber needs, 23% of the DV for magnesium, and 14% of the DV for calcium.

  • How to eat it: Top it with other blood pressure-lowering foods, like pumpkin seeds, and fresh fruit, like berries.

Cashews are high in magnesium, with 82.8 milligrams, 20% of the DV, per ounce.

Regularly eating nuts, like cashews, may protect your heart health by lowering blood pressure and other heart disease risk factors, such as high cholesterol and high blood sugar.

  • How to eat it: Enjoy them on their own or paired with other foods that may lower blood pressure, like fresh or dried fruit.

A cup of edamame contains 24% of the DV for magnesium, 29% of the DV for fiber, and 14% of the DV for potassium, all of which are essential for healthy blood pressure control.

  • How to eat it: Frozen edamame can be enjoyed as a quick snack, but just be sure to go easy on the salt, as too much sodium can increase blood pressure. 

Quinoa is a nutrient-dense grain that’s high in magnesium, providing 118 milligrams per cooked cup, or 28% of the DV.

Quinoa is also high in fiber, with the same serving containing 5.18 grams, or 18.5% of the DV.

  • How to eat it: It makes a delicious base for easy grain salads, which can be enjoyed as a snack. Top quinoa with beans and roasted vegetables for a plant-based snack option. 

Large bananas provide 8% of your daily potassium needs and also provide smaller amounts of magnesium and fiber.

Two tablespoons of peanut butter provide nearly 13% of your daily magnesium needs, making it a good option for those with high blood pressure.

  • How to eat it: Smear banana rounds with natural peanut butter.

Dark chocolate provides a number of minerals that are essential for blood pressure control, like magnesium. 

An ounce of dark chocolate with 70–85% cacao solids contains 64.6 milligrams of magnesium, or 15% of the DV.

  • How to eat it: For a quick and sweet snack or dessert option, dip a square of dark chocolate in magnesium-rich peanut butter.

Kefir is a fermented yogurt drink that’s high in calcium, packing 316 milligrams, 24% of the DV, per cup. Kefir also provides smaller amounts of potassium and magnesium and is a source of probiotics.

Studies show that drinking kefir may reduce body weight and significantly lower systolic (the top number) blood pressure.

  • How to eat it: Enjoy it on its own or use it as a base for smoothies, which can be made with other blood pressure-lowering foods, like fresh or frozen fruit.  

Overnight oats are easy to prepare and high in a kind of soluble fiber called beta-glucan, which may lower heart disease risk factors like high cholesterol and blood pressure.

Oats may also help reduce body weight, which can lower blood pressure and benefit overall heart health.

  • How to eat it: Top your overnight oats with fresh fruit and chopped nuts for an extra dose of nutrients.

Canned salmon is a protein-rich food that’s packed with omega-3 fats, potassium, calcium, and magnesium. A 454-gram can of salmon contains 74.3% of the DV for calcium, 31.4% of the DV for potassium, and 36.6% of the DV for magnesium.

Canned salmon is so high in minerals because it’s canned with bones, which are soft and safe to eat, and provide a source of calcium and magnesium.

  • How to eat it: Enjoy it on top of magnesium-rich greens, like spinach, for a healthy snack. 

Black beans are high in fiber, potassium, and magnesium. A cup of cooked black beans covers 29% of the DV for magnesium, 13% of the DV for potassium, and over half of your daily fiber needs.

  • How to eat it: Mix black beans with chopped tomatoes, cucumbers, onions, and olive oil for a fiber-rich snack. 

Sipping on whey protein-based smoothies may reduce high blood pressure, blood sugar, and blood lipid levels.

Whey protein may also help you lose body fat, which can reduce high blood pressure.

  • How to eat it: Whip up a quick whey protein and berry smoothie to curb hunger between meals. 

Lentils are among the healthiest foods you can eat and are high in several nutrients like magnesium, potassium, and fiber.

A cup of lentils covers over half of your daily fiber needs and over 15% of your daily magnesium and potassium needs.

  • How to eat it: Make lentil soup. It’s a perfect heart-healthy snack because it’s easy to make, can be prepared in bulk, and stored in the fridge. 

In addition to following a healthy diet rich in nutrient-dense foods, there are other ways to lower your blood pressure and support heart health.

  • Quit smoking: Smoking damages blood vessels, negatively impacting circulation and increasing your risk of high blood pressure and heart disease.
  • Increase physical activity: Exercise improves high blood pressure levels and can help keep your heart healthy and strong.
  • Lose weight: Being overweight or obese can negatively increase heart disease risk factors, like high blood pressure and high blood lipid levels. 
  • Reduce stress: Research shows that stress can significantly impact blood pressure. Finding ways to manage your stress, such as yoga and meditation, may help.

Some people with high blood pressure may benefit from dietary supplements, like magnesium and omega-3s.

Talk to your healthcare provider if you’re interested in supplements that may help lower your blood pressure.

Having high blood pressure can significantly increase your risk of heart disease.

Fortunately, dietary changes, such as snacking on heart-healthy foods like beans, nuts, seeds, fish, and fruit, can help you manage your blood pressure levels. 

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8 Foods That Get Healthier After You Let Them Cool, According to Nutritionists

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Not only do some foods taste better when cooked and cooled, but certain types of food can also develop additional health benefits when cooled.

That’s because cooling certain types of food changes their chemical structure, enhancing health and nutrient benefits. When cooled, some foods develop resistant starch (better for your blood sugar), and their antioxidants are more bioavailable.

Keep reading for eight surprising foods that are healthier when cooled, or skip ahead to the bottom line.

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When cooked and cooled, white rice forms resistant starch, a type of starch that digests more slowly. It can reduce the risk of type 2 diabetes by helping you regulate your blood sugar.

How to enjoy it: Try adding an assortment of vegetables to your bowl and drizzle with low-sodium soy sauce. Or, serve cooled rice as the base for a lean protein such as chicken or fish.

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Oats also form resistant starch, which supports blood sugar regulation and a balanced, healthy gut microbiota (the community of microorganisms that live in your digestive tract).

How to enjoy it: Make a bowl of overnight oats by combining cooked, rolled oats with yogurt, milk or plant-based milk, berries, and chia seeds. Keep in the fridge overnight and enjoy for breakfast the following morning.

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Potatoes are another type of carbohydrate-rich food that forms resistant starch when cooked and cooled, which is good for your gut health and blood sugar control.

How to enjoy it: Cool potatoes before mashing them. This provides the benefits of developing resistant starch, but also prevents that dreaded gluey texture because it allows the starches to firm up and reduces over-gelatinization during mashing, according to Debbie Petitpain, MBA, RDN, Spokesperson for the Academy of Nutrition and Dietetics.

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One study found that cooled dill has more phenolic acids (antioxidants) when it’s stored and cooled in the fridge over the course of 15 days. Phenolic acids can help prevent the development of chronic diseases caused by oxidative stress.

How to enjoy it: Sprinkle some sprigs over cooked salmon or over cooked and cooled mashed potatoes.

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Barley develops resistant starch when it’s cooked and cooled, which supports gut and metabolic health (which is how well your body converts food and drinks into energy).

How to enjoy it: “Chill and serve barley in a grain bowl or salad with roasted vegetables, leafy greens, and a citrus-based dressing,” John Wesley McWhorter, DrPH, RD, Spokesperson for the Academy of Nutrition and Dietetics, told Health.

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Cooked and cooled pasta is another good source of resistant starch, which helps slow down digestion and improve blood sugar response after eating. McWhorter recommends opting for whole-grain pasta.

How to enjoy it: McWhorter recommends making a pasta salad with non-starchy vegetables, legumes, and a vinaigrette-based dressing for an easy, nutrient-dense option.

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Cooked and cooled pinto beans are another great source of resistant starch. Research has shown that many legumes develop resistant starch when cooked and cooled, but pinto beans were found to have the highest levels among the ones studied.

How to enjoy it: Make a pinto bean salad with tomatoes, cilantro, cheddar, avocado, and lime juice.

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Research has found that baked and cooled bread has an increased level of resistant starch, compared to bread consumed fresh out of the oven or stored at higher temperatures. After baking, bread that is cooled or refrigerated for seven days has increased levels of resistant starch compared to non-cooled bread.

How to enjoy it: Enjoy cooled, baked bread as part of a sandwich, or top one to two slices with a healthy fat such as avocado or almond butter.

Some foods don’t benefit from cooling at all. In terms of nutrition (and, in some cases, food safety), you’ll want to skip cooling the following foods:

  • Toasted nuts: “Cooling toasted nuts doesn’t change their nutrient profile, and it can actually cause them to lose their crunch and flavor due to oxidation and moisture uptake,” said Petitpain.
  • Grilled meats: “Cooling these does not offer any health benefit and may even raise safety concerns if not stored properly,” said Petitpain. It’s important to store cold foods at less than 40 degrees Fahrenheit and to store hot foods at over 140 degrees Fahrenheit.
  • Eggs: Cooled eggs are convenient, but nutritionally, there’s no added benefit. “The protein, fats, and micronutrients are stable across temperatures—cooling doesn’t enhance or unlock anything new,” said McWhorter.
  • Leafy greens: Cooked leafy greens, such as spinach or kale, don’t form resistant starch or gain any new nutritional compounds from cooling. “They’re still nutrient-dense, but cooling doesn’t add any unique advantage,” said McWhorter.

Foods that see an increase in nutritional value when cooled include pasta, white rice, barley, potatoes, and pinto beans.

In particular, some types of cooked and cooled carbohydrates develop resistant starch, a gut- and blood sugar–supportive form of starch that doesn’t digest in the small intestine.

Load up on all or any of these eight nutritious foods to enjoy the benefits of cooled foods.

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Georgia man indicted and accused of threatening Sens. Ted Cruz and Deb Fischer

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A Georgia man was arraigned Monday on charges of communicating threats in interstate commerce in connection with threats of sexual violence against Republican Sens. Ted Cruz of Texas and Deb Fischer of Nebraska, federal prosecutors said.

Robert Davis Forney, 25, of Duluth, left voicemails in January threatening sexual violence against the two senators, the U.S. Attorney’s Office for the Northern District of Georgia alleged. He is also accused of threatening Cruz’s family.

A federal grand jury in Georgia indicted him last week, prosecutors said.

Spokespeople for Cruz and Fischer did not immediately respond to requests for comment Monday night.

U.S. Attorney Theodore S. Hertzberg condemned political violence against elected officials in a statement.

“Threatening our elected officials and their families is an act of violence that undermines our entire democracy,” Hertzberg said. “Political discourse and disagreements never justify resorting to vile attacks against our nation’s leaders.”

FBI Atlanta Special Agent in Charge Paul Brown offered a similar sentiment, saying in a statement that there “is no place for political violence or threats of violence in the United States.”

U.S. Capitol Police, who are also investigating the case, did not immediately respond to a request for comment Monday night.

The arraignment follows a growing trend of political violence against elected officials.

A Minnesota man was arrested Sunday night in connection with the fatal shooting of Democratic state Rep. Melissa Hortman and her husband. Another Democratic state lawmaker and his wife were also injured in what authorities have called “politically motivated” attacks.

Capitol Police said in February that the number of threat assessment cases grew for a second consecutive year last year, highlighting their investigations of 9,474 concerning statements and direct threats against members of Congress, their families and staff members last year and 8,008 threats in 2023.

“The men and women of the United States Capitol Police work around the clock to investigate thousands of threat cases every year — a number that only seems to be growing,” said Acting U.S. Capitol Chief Sean Gallagher in a statement Monday. “Our Department’s mission to protect the Members of Congress is critical and we will not tolerate any threat to their safety.”

After the attacks Saturday in Minnesota, the Senate is holding an all-members briefing Tuesday focused on security for lawmakers.

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9 Ways Coffee Can Support Your Weight Loss Journey

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Coffee may aid in weight management and support a healthy metabolism because it contains natural ingredients, such as caffeine, that may boost your energy and help burn fat. Drinking coffee can also temporarily curb your appetite and cravings.

Caffeine in coffee may boost your metabolism because it:

  • Blocks adenosine: This is a chemical that makes you tired. When coffee stops adenosine from being produced in your body, this can raise your energy levels, which can help make your metabolism faster.
  • Contains chlorogenic acid (CGA): This is a natural ingredient in coffee that helps break down fats, making them available for energy in the body, and promotes fat oxidation (burning fat). It’s also an antioxidant, which is a substance that helps lower inflammation and cell damage.
  • Contains trigonelline: This is another natural ingredient in coffee and a form of vitamin B3. It may help control blood sugar and lipid levels (fat levels in the blood) to support a healthier metabolism.

Coffee may help burn calories because of caffeine’s effect on the muscle protein called sarcoplasmic/endoplasmic reticulum calcium ATPase (SERCA). This protein moves calcium through the body, helps muscles relax, and creates heat in the muscles, known as thermogenesis. Thermogenesis can burn calories from producing heat.

This process won’t burn many calories. It may still contribute to your overall calorie burn. More research is needed to fully understand the benefits of this process for weight management.

Caffeine can make you feel more energized, which may help improve your muscles’ function during physical activities. This is partially because caffeine gets your heart pumping. It may also positively affect your mood and focus, both of which can keep you motivated.

Coffee contains antioxidants, mainly CGA, which has been linked to weight loss. Research suggests that about 200 milligrams of CGA may be an effective amount for supporting weight management. Roasting coffee beans significantly lowers the amount of CGA, so people who drink coffee may end up consuming only 0.5-1 gram of CGA a day.

Unroasted coffee, also known as green coffee, can be a good alternative. It contains up to 129 milligrams of CGA per cup. While you can buy green coffee beans to brew at home, you won’t get the same flavor and intensity of a regular cup of coffee. Green coffee is also available in powder and capsule forms.

Caffeinated coffee before exercise may be an effective way to burn fat because it raises the amount of fat your body needs for energy during physical activities. About three milligrams of caffeine per kilogram of body weight, one hour before exercise, can promote fat burn. The amount of coffee that helps with burning fat can vary from person to person.

People who regularly consume caffeine may experience less significant results than those who don’t consume it often. People who also routinely do aerobic exercise, like running, may see less of an impact than those who typically perform higher-intensity workouts, like weightlifting.

Caffeine can speed up your heartbeat, sharpen your focus, and make your muscles more active. These three factors can improve your exercise performance. As a source of caffeine, coffee might be a welcome stimulant before exercise.

Once consumed, caffeine is quickly absorbed and crosses the blood-brain barrier, which means its stimulating effects can be immediate.

Plain black coffee has very few calories, often six to eight calories per eight-ounce cup, depending on the brew method.

Milk, cream, and sugar can significantly increase the calorie count of your coffee. Research suggests that adding milk to your coffee may reduce some of its anti-inflammatory and cell-protecting benefits. This depends on the amount of milk added, as well as other factors like the temperature of your coffee.

Caffeine, particularly in green coffee, may help suppress your appetite. This is because it may lower ghrelin, the hunger hormone, and raise serotonin, the happy hormone. As a result, you may feel fuller longer and have less of a desire to eat. More research is needed to better understand how caffeine works to suppress appetite.

If you drink your coffee black, you’re more likely to notice how bitter it is. Some people find that consuming something bitter can curb their craving for sweets, and there may be some science to back this up.

Research suggests that bitterness may help lower sweet cravings by blocking sweet receptors, proteins that detect sweetness on the tongue and other parts of the body. Bitter flavors may also cause the release of cholecystokinin (CCK), a hormone that lets your body know when you’re full.

Having too much caffeine, over 500 milligrams in a day, can lead to negative health effects. These may include increased anxiety, worsened symptoms of depression, acute diuresis (excessive fluid loss), and potential impacts on bone health.

It’s also important to consider what you add to your coffee. Extra ingredients can significantly affect your health and weight management goals. Adding large amounts of sugar, milk, or cream can transform a low-calorie beverage into a high-calorie, sugar-laden drink, similar to a dessert.

Bulletproof coffee, which is often made with grass-fed butter in place of traditional creamers, can also add extra calories, contribute to high cholesterol (fat) levels in the blood, and may cause gastrointestinal discomfort for some people.

Black coffee may have the most beneficial effects related to weight loss. If you like to have your coffee with milk or cream to balance out its boldness, consider limiting it to a quarter of a cup. Reduced-fat milk can help keep calories low.

Avoid adding too much refined sugar, syrups, and other highly sugary add-ins, or flavored creamers. Consider trying a small amount of stevia, cinnamon, or pure vanilla extract instead to sweeten with very minimal, if any, calories.

When it comes to timing, consider the following:

  • Coffee one hour before exercise may positively impact your exercise performance.
  • Morning coffee may temporarily boost your metabolism.
  • Coffee too late in the day may cause sleep disturbances. Disrupted sleep can affect your metabolism and impact your weight loss goals.

Incorporating black coffee for weight management may support fat burn, more energy, and exercise performance. It may temporarily suppress your appetite or curb your cravings. Be careful about what you add to it, since too much milk and sugar may cancel out some of its benefits.

To get the most potential weight management benefits out of drinking coffee, consider having it in the morning or an hour before you exercise.

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Everyone Is Using A.I. for Everything. Is That Bad?

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Either way, let’s not be in denial about it.

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Tina Smith says she confronted Mike Lee over ‘cruel’ social media posts on the Minnesota shootings

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WASHINGTON — Sen. Tina Smith, D-Minn., said Monday that she confronted Republican Sen. Mike Lee of Utah over his social media posts about the suspect in shootings that killed a Minnesota lawmaker and her husband.

Smith said she confronted Lee after his “cruel” posts Sunday, in which he included a photo of the suspect and wrote, “this is what happens When Marxists don’t get their way.”

“I wanted him to know how much pain that caused me and the other people in my state and I think around the country, who think that this was a brutal attack,” Smith told reporters in the Capitol.

She added that Lee needed to hear from her “directly” and think about the “impact his actions had.”

“I don’t know whether Sen. Lee thought fully through what it was, you’d have to ask him, but I needed him to hear from me directly what impact I think his cruel statement had on me, his colleague,” Smith said.

A gunman fatally shot state Democratic Rep. Melissa Hortman and her husband, Mark, and injured Democratic state Sen. John Hoffman and his wife, Yvette, early Saturday. Vance Boelter, the suspect, was arrested Sunday night.

Authorities have described the killing of Hortman as a “politically motivated assassination.” The top federal prosecutor in Minnesota told reporters that notebooks found in Boelter’s car included more than 45 federal and state elected officials’ names. Several Democratic members of Congress have said their names were on the list.

Lee’s posts sparked condemnation from other Democrats, as well, including Senate Minority Leader Chuck Schumer, D-N.Y., and Sen. Amy Klobuchar, D-Minn.

Asked by NBC News about the confrontation with Smith, Lee declined to answer, and an aide tried to shield him from cameras as he left the Capitol.

In an email to Lee’s office after the confrontation, a top Smith aide blasted him and his staff for using the “awesome power of a United States Senate Office to compound people’s grief” and of causing “additional pain … on an unspeakably horrific weekend.”

“Is this how your team measures success? Using the office of US Senator to post not just one but a series of jokes about an assassination—is that a successful day of work on Team Lee?” Ed Shelleby, Smith’s deputy chief of staff, wrote in the email, which the senator’s office shared with NBC News.

Shelleby went onto recap Saturday’s events, accusing Lee and his office of having “exploited the murder of a lifetime public servant and her husband to post some sick burns about Democrats.”

“I pray to God that none of you ever go through anything like this. I pray that Senator Lee and your office begin to see the people you work with in this building as colleagues and human beings. And I pray that if God forbid, you ever find yourselves having to deal with anything similar, you find yourselves on the receiving end of the kind of grace and compassion that Senator Mike Lee could not muster,” Shelleby added.

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