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New Year’s Day is typically when you vow to start a new diet to take off any weight you put on over the holidays or have been carrying. This year, make your resolutions attainable — slight changes that improve health without making impossible-to-meet demands on yourself. If you enjoyed yourself last night, New Year’s Day morning is a time to relax, not stress out in the kitchen. For a great breakfast, consider a baked egg casserole. It can be prepped the day before and finished while everyone enjoys a morning beverage. Whole eggs are an unsung superfood loaded with nutrition. They contain all eight essential amino acids. They’re high in protein plus an important brain nutrient called choline, which is also essential for metabolism. If possible, shop for pasture-raised or organic eggs for their higher omega-3 fatty acid content. New Year’s Egg and Herb Casserole Olive oil cooking spray 6 eggs 2 cups skim milk 1 cup grated Parmesan cheese 1 tablespoon your choice of chopped herbs, such as rosemary or thyme 1 teaspoon baking powder 1/2 teaspoon freshly ground black pepper 2 cups diced lean ham Preheat oven to 350 degrees if cooking the casserole right away. Spray a 7-by-11-inch casserole dish with cooking spray. In a large bowl, whisk eggs, milk, Parmesan, herbs, baking powder and black pepper until well combined. Fold in… read on >

Lose weight. Eat healthier. Quit smoking. These are all popular New Year’s resolutions that are often only kept for a short time, if at all. About 40% of Americans make a New Year’s resolution, most of which are abandoned by February, according to researchers at Ohio State University Wexner Medical Center. But Bernadette Melnyk, vice president for health promotion and chief wellness officer and dean of the College of Nursing at Ohio State, has some tips to help you make your resolutions stick: Set a realistic, specific, 30-day goal. The more specific and realistic the goal, the more likely it will be achieved. Break big goals down into small ones, and try to tackle one small change for 30 days. Many resolutions fail because people try too much, too fast. Write your goal down and put it where you can see it every day. Keep a journal of your successes and write encouraging messages to yourself. Visualize yourself accomplishing your goal and celebrating your success. If you have a positive attitude, you’re more likely to achieve your goal. Share your resolution with a friend or family member, and enlist them to help support your effort with encouraging texts and calls as you let them in on your progress. Work toward your goal one day at a time. You can always start again if you fall… read on >

Millions of Americans have filled movie theaters over the holidays to watch the latest in the Star Wars saga, but a new study suggests that enjoyment of the film may be governed by prior expectations. To see how expectations affect viewing pleasure, researchers surveyed 441 people before and after they saw “Star Wars: Episode VIII — The Last Jedi” in 2017. Based on the results, it’s best not to see “Star Wars: The Rise of Skywalker” believing you’re going to love or hate it, said researcher James Alex Bonus, an assistant professor of communication at Ohio State University, in Columbus. People who had high expectations for the movie but were disappointed had the lowest enjoyment of anyone. Those who expected little from the movie but felt happy after seeing the film had lower overall enjoyment compared with people who had high expectations for the film and enjoyed watching it, researchers found. “It wasn’t really helping people to go in with those low expectations,” Bonus said in a university news release. “The negative bias going in dragged them down and even if they were pleasantly surprised by the movie, they still didn’t like it as much as other people did,” Bonus noted. It’s a lot less about what’s in the movie and a lot more about what you expected it to be, he explained. Three weeks… read on >

The scourge of addiction among Americans young and old made big headlines in 2019, as did one big change in heart health guidelines. Here are the top health stories of the past year, as compiled by editors at HealthDay. Vaping takes hold, and new dangers emerge Perhaps no health issue dominated headlines this past year as much as the surge in vaping rates — and new, severe illnesses related to the nicotine-driven habit. By the end of December, the U.S. Centers for Disease Control and Prevention reported that more than 2,500 people across all 50 states had been hospitalized with life-threatening respiratory dysfunction tied to recent e-cigarette use. Fifty-four of those patients died. Research strongly suggests that an additive sometimes used in pot-laced vapes, called vitamin E acetate, may be triggering these illnesses. But health experts have also raised a more general alarm about soaring rates of e-cigarette use among teens. One CDC report issued in November found about 1 in every 5 high school students said they’d vaped within the past month. Many experts are worried that hard-won gains against smoking will be lost as vaping — and its potential health hazards — gains new ground. Many states have already banned the flavored varieties of e-cigarettes thought to be most enticing to youth. The Trump administration earlier this year suggested a similar ban, but… read on >

Roughly 40% to 50% of married couples ultimately split up, according to theAmerican Psychological Association. But Northwestern University professorEliFinkelsaysthe best marriages are actuallybetter than ever. How do you keep your marriage from going from blissful tobust?The psychologist, who hasextensively examined the history of marriage,offers three tips in his book, The All-or-Nothing Marriage. Tip One: Become a love hacker.All relationships require time and effort to keep the fire alive. But chances are that your kids, workplace demands or other responsibilitiesslow the sizzle every now and then.Boost your bliss with love hacks — quick and simple practices that show you care.Here are some easy ones to try: Show appreciation. Say thank you more often. When your spouse tells yougood news,celebrate his or her joy andrespond with a question ortwo. Touch more often: Hold hands during a TV show, for example. This boosts trust and security. Tip Two: Take the time to really talk to each other.Love hacksare great, butopen, deepcommunication is the key — and talk about something other than the kids and the weather. Here’s an idea: Go to the movies and see a romantic comedy.One study showed thatcouples who watched and discussedrelationship movies monthlycut their divorce rate in half within three years. Tip Three: Lower your expectations. Yes, it’s true.One of the best things you can sometimes do for your marriage is to ask less… read on >

Looking to ring in the New Year with cocktails that are lower in calories? Here are three delicious options worthy of a special celebration any time of the year with a little fruit tossed in for good measure. For an elegant pink champagne cocktail, to each glass add 4 ounces of dry champagne or Spanish cava and 1 ounce of a raspberry- or rhubarb-flavored liquor like Aperol, a milder and less alcoholic aperitif compared to Campari. Top it off with a few fresh raspberries. For a pear-flavored Cosmopolitan, place 2 pear slices (you can leave on the skin), 1 tablespoon of lime juice and 1 ounce of cranberry juice in a shaker. Add 1-1/2 ounces of a citrus-flavored vodka and 1/2 ounce of triple sec, followed by ice. Shake well, then strain into a martini glass. Garnish with a pinch of cinnamon or ground cardamom. Want a festive recipe for a large gathering? Try a zesty gin fizz made with the luscious citrus of the season, blood oranges. Blood Orange Gin Fizz 3 blood oranges 1-1/2 cups gin 2 tablespoons sweetener of your choice 1/2 teaspoon bitters 2 bottles chilled champagne Cut one orange into 12 segments to use for garnishing and set aside. Remove the peel and pith from the other two oranges. Chop the segments and then mash them in a bowl. Add… read on >

(HealthDay News) — Bruises occur when blood vessels below the skin rupture, says Cleveland Clinic. Most bruising is caused by minor accidents, medications and age. Bruises caused by minor injuries usually disappear within a week or two. Cleveland Clinic suggests getting a bruise checked by your doctor if it: Shows no signs of improvement after a week. Is located on a part of your body where injury or accident is unlikely. Keeps occurring or comes back. Involves unusually large, unprovoked bruising.

Childhood obesity is such a crisis in America that officials have been updating recommendations for how early intervention should begin. Obesity now affects as many as 20% of the nation’s children. The U.S. Preventive Services Task Force reviewed the literature on kids between 2 and 18 years of age and now recommends that kids over 6 be screened using a measure of body fat based on height and weight called Body Mass Index (BMI). The Task Force also recommends intensive behavioral therapy for those kids who are obese. Behavioral therapy was shown to reduce blood pressure, although it did not show any reduction in cholesterol. While the Task Force saw no benefit to performing obesity screenings on kids younger than 6, this isn’t to say it’s not a problem. Children between the ages of 2 and 5 as a group showed a sharp increase in obesity rates over just the last few years, according to a report from the American Academy of Pediatrics (AAP). The AAP’s 2018 report also found an upward trend for all definitions of overweight and obesity among 2- to 19-year-olds, most pronounced among adolescents. And some ethnic groups are at greater risk than others. White and Asian American children have significantly lower rates of obesity than black and Hispanic kids. The report added that, contrary to the notion that obesity in… read on >

Rushed for lunch? Yes, that nearby fast-food chain is convenient, but by tweaking your choices you can cut unwanted salt, fat and calories. When the U.S. Department of Agriculture (USDA) updates its food guidelines, it doesn’t exactly break down how you’re supposed to fit all the healthy parts of the food pyramid into your lunch. To make it easier to make healthy choices, the Choose My Plate initiative crafted a campaign that suggests small changes that take little effort, but ones that will rev up the nutrition quotient for your midday meal. These can be as simple as switching out one item for another. Think vinaigrette instead of creamy salad dressings, and grilled proteins instead of those fried chicken tenders. If two slices of pizza with pepperoni are your favorite go-to option, replace one slice with a side salad and have the other topped with vegetables. You can apply these same principles when you pack a brown-bag lunch. Modifying perennial lunchtime favorites just a speck can make a real difference in nutrients without sacrificing taste. For instance, instead of peanut butter and jelly with a small bag of chips, switch to peanut butter and banana and add baby carrots for some crunch. You’ll cut calories by about 45% and slice saturated fat in half. Love chicken salad? Next time it’s on your menu, cut the… read on >

If you plan to make a New Year’s resolution about improving your health, the American Medical Association (AMA) has some good suggestions. “With too many holiday sweets and not enough exercise likely in the rearview mirror, now is the perfect time to consider your personal goals and how you can make positive health choices in the coming year,” AMA President Dr. Patrice Harris said in an association news release. “The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020,” Harris added. Learn your risk for type 2 diabetes and take steps to prevent or delay the onset of the disease. Get the recommended amount of physical activity. For adults, it’s at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity. Know your blood pressure and, if you have high blood pressure, take steps to get it under control. Doing so will reduce your risk of heart attack or stroke. Cut back on processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and eat more plant-based foods, such as olive oil, nuts and seed. Reduce your consumption of sugar-sweetened beverages and drink more water instead. If you’re prescribed antibiotics, take them exactly as directed. Antibiotic resistance… read on >

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All Sauce from Weekly Gravy:

A Breakfast Fit for Making Your New Year’s Resolutions

Tips to Keep New Year’s Resolutions

Expectations for New Star Wars Movie Could Sway Your Viewing Pleasure

Vaping, Opioids and ‘Anti-Vaxxers’ Top Health Stories of 2019

Love Hacks to Boost Wedded Bliss

Toast a Healthy New Year With These Holiday Cocktail Recipes

Health Tip: When Bruising is a Red Flag

Americans Need to Tackle Youth Obesity: U.S. Task Force

Better Choices for a Fast, Healthy Lunch

Some Solid Advice on New Year’s Resolutions That Might Stick