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Want to get more fish in your diet with a lot more flavor? This two-step technique yields a crispy outside and flaky fish within. Cooking fish in a skillet is a fast and flavorful way to prepare this healthy, low-calorie protein. The trick to searing fish and getting a crisp top is to start with a light dusting of flour. This alternative to breading also saves a lot of calories. Then, to get the same type of crunch without deep-frying, give your filets a short blast in the oven. If you’ve shied away from cod in the past, it’s time to try it again. It’s a high-protein, low-fat fish, and a good source of B12 and niacin. Crispy Cod With Spinach 2 tablespoons gluten-free or whole-wheat flour 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon paprika 3 tablespoons grapeseed or safflower oil 2 6-ounce cod filets Cooking spray 2 garlic cloves, minced 1 pound baby spinach 1 tablespoon butter Preheat oven to 400 degrees. Place flour on a plate and mix with salt, black pepper and paprika. Dip filets into flour mixture and transfer to another plate. Add the oil to an oven-safe skillet and warm over medium-high heat for about 1 minute. Add the filets and cook, without turning, for 4 to 5 minutes until crispy. Flip the filets in the pan and… read on >

(HealthDay News) — Infants need a balance of nutrients to grow properly and be healthy, says the American Academy of Pediatrics. Although homemade formulas may seem healthy or inexpensive, they may not meet your baby’s nutritional needs. The academy mentions some do’s and don’ts of homemade baby formula: Do choose recipes that have been reviewed by the U.S. Food and Drug Administration. Don’t feed your infant milk made from very young cows or milk substitutes. Don’t use formulas imported from other countries. Don’t add excess water to powdered formula or non-concentrated liquid formula.

If you’re looking for a way to liven up your dishes with a great tasting, low-calorie condiment, zesty gremolata is for you. Gremolata is an Italian chopped herb mix and, as exotic as it sounds, it takes just three ingredients to make: lemon zest, parsley and garlic. It’s full of flavor but has hardly any calories, and it’s naturally fat- and salt-free. You can mix up a batch and then use it as a delicious accompaniment to grilled meats and fish instead butter- or oil-based sauces. Or toss it with pasta for an alternative to tomato sauce. It makes an especially tasty way to flavor mushrooms for a very healthy side dish. Basic Gremolata 1 lemon 1/4 cup finely chopped fresh parsley 3 garlic cloves, minced Use a vegetable peeler to remove yellow zest from the lemon, being careful not to get any of the bitter white pith layer. Mince the peel and transfer it to small bowl. Note: If you have a microplane grater, you can use it instead to make the zest. Add the parsley and garlic. Store for up to five days in the fridge. As an accompaniment to a protein, this makes enough for two servings. Multiply the ingredients as needed. Mushrooms With Gremolata 2 tablespoons olive oil 1 pound mushrooms, such as button or Cremini 1/4 teaspoon sea salt 1/8… read on >

When it comes to sculpting a better booty, here’s the bottom line: You need to strengthen your glutes. And more than giving these muscles a toned look, working them also improves the mobility of your hips, helps stabilize your core and eases lower back pain. Here are three to add to your repertoire. Pulsing Squats: This is a great variation of the classic squat. Stand straight with your legs shoulder-width apart. Now lower yourself into a squatting position and pulse — that’s a gentle bounce. Pulse three to five times per squat, then with control return to the start position and repeat. Quadruped Bent Knee Hip Extensions: Grab an exercise mat and get down on your hands and knees. Slightly contract your abs to stabilize your core. Lift one leg behind you, keeping the knee bent at 90 degrees. Only the thigh is moving upward. Stop when the sole of your foot is facing the ceiling. Then, with control, return to the start position. Complete a full set on this side before switching legs. Pulsing Side Leg Lifts: From the same position on all fours, stretch your right leg out to the side in line with your hip. Raise the leg to hip level and pulse it up and down about an inch at a medium, steady pace, about three to five times before lowering… read on >

From Halloween through New Year’s, holiday weight gain affects people the world over and, according to a study published in the New England Journal of Medicine, it can happen with any major holiday, not just the winter ones. As you might know firsthand, it’s a lot harder to lose that weight than to put it on. So even if you start every new year with just an extra pound or two, if you repeat this pattern yearly, your weight will just keep rising. That’s why the best approach is preventive — being aware of extra calories, starting now. There is another, separate challenge to healthy eating during the cold weather months in many parts of the country — much less availability of locally grown fruits and vegetables. It’s still possible to buy foods like berries and peppers, for instance, but you’ll pay a higher price, and in some regions, the selection of fresh produce simply shrinks. That helps explain the results of a study that polled women in North Dakota. Researchers found that diet quality was lower in winter when foods like corn, berries, tomatoes and lettuces were less available. What to do? Switch to dark leafy greens, squashes and root vegetables, and supplement with frozen fruits and vegetables, which can be as nutritious as fresh because they’re typically packaged soon after harvesting. Another smart… read on >

Getting more exercise could help ward off depression, even if you have a genetic risk for it, new research shows. For the study, researchers analyzed data from nearly 8,000 people and found that those with a genetic predisposition were more likely to be diagnosed with depression over the next two years. But that was less likely for people who were more active at the study’s start, even if they had an inherited risk. Higher levels of physical activity helped protect even those with the highest genetic risk for depression, the investigators found. Both high-intensity exercise (such as aerobics, dance and exercise machines) and lower-intensity activities (such as yoga and stretching) were associated with a reduced risk of depression, the findings showed. Adding four hours of exercise a week could lower the risk of a new episode of depression by 17%, according to the study published Nov. 5 in the journal Depression and Anxiety. “Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable,” said lead author Karmel Choi. She is a clinical fellow in psychiatry at Massachusetts General Hospital and Harvard T.H. Chan School of Public Health in Boston. “On average, about 35 additional minutes of physical activity each… read on >

(HealthDay News) — If jewelry causes your skin to itch, you may be allergic to nickel, says Winchester Hospital. Nickel is a silvery-white metal that is used to make a range of products, including zippers, buttons and costume jewelry. Winchester Hospital recommends these solutions: Stick to sterling silver or 14-karat gold. Wear stainless steel or hypo-allergenic jewelry. Keep the area dry where your skin touches the metal. Wear a layer of protective moisturizing cream. Wear your jewelry less often.

Just 10 minutes of exercise a day appears to sharpen mental prowess, new research suggests. “Getting off the couch and walking a block can help keep you on the right track,” said study author Nicole Spartano, a research assistant professor at Boston University School of Medicine. Her team looked 2,770 participants in the Framingham Heart Study who were divided into two groups: middle-aged and older. The Framingham study has followed the health and habits of its original participants from Massachusetts and their descendants since 1948. The researchers found that roughly 10 to 20 minutes of moderate to vigorous activity a day was associated with better brain function for both groups. For the middle-age group, just 10 minutes of moderate to vigorous activity was linked to better verbal memory. For the older group, the total amount of activity — not the intensity — corresponded to stronger mental skills. While the study only found associations, Spartano said the findings were especially significant for older people, who may find it difficult or impossible to meet the exercise guidelines set by the U.S. Department of Health and Human Services. Those guidelines recommend at least 150 minutes a week of moderate-intensity aerobic activity for them. A 2018 update of those guidelines does say older adults should do as much exercise as their health safely allows, and for all adults, any… read on >

(HealthDay News) — Shaving without cutting yourself or missing patches of hair can be a challenge, says the American Academy of Dermatology. To get a proper shave, the academy recommends: Before you shave, wet your skin and hair. Shave in the direction that the hair grows. Rinse after each swipe of the razor. Store your razor in a dry area. People who have acne should take special care while shaving.

Want to have your cake and eat nutritiously, too? You can do both if you lighten up your baking. The typical buttery layer cake may taste good, but its main ingredient is white flour, which is basically devoid of nutrition. Using almonds and coconut in place of flour packs in nutrients like fiber, vitamins E, biotin and B2. You get to savor a rich-tasting cake that delivers nutrition in every bite. Eat it plain or glaze it with jam as described in the recipe to keep calories low. But even if you frost it, you’ll have a healthier slice than traditional cakes. Lighter Layer Cake Cooking spray 2 cups whole almonds 3/4 cup unsweetened, shredded coconut 2 teaspoons baking soda Pinch of salt 1/2 cup butter (1 stick), softened 3/4 cup granulated sugar 3 eggs 1/4 cup skim milk 1 teaspoon vanilla extract 1/2 teaspoon almond extract 1 cup sugar-free or low-sugar jam in the fruit of your choice 1 tablespoon confectioners sugar Preheat oven to 350 degrees. Coat two 8-inch round cake pans with cooking spray. Place almonds, coconut, baking soda and salt in a food processor and process until a fine meal forms. Place butter and sugar in a large mixing bowl and beat on high with an electric mixer until fluffy, about 2 minutes. Beat in the eggs one at a time… read on >

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All Sauce from Weekly Gravy:

A Tasty and Nutritious Way to Prepare Fish

Health Tip: Do’s and Don’ts of Homemade Baby Formula

The Healthiest Condiment You’ve Never Heard Of

Bringing Up the Rear: A Workout for Your Glutes

How to Head Off Holiday Weight Gain

Exercise Can Help Prevent Depression, Even for Those at High Risk

Health Tip: Are You Allergic to Jewelry?

Even a Little Exercise May Bring a Brain Boost

Health Tip: Getting a Clean Shave

How to Make a Lighter Layer Cake