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Shopping for a gift for a friend or loved one? Instead of wracking your brain over which sweater to buy, keep in mind that gifts for good health are always the right size. You can be extravagant with a gym membership or a state-of-the-art piece of home equipment, but there are also many choices that will fit even a frugal budget. For the gadget lover, there’s wearable technology, from activity trackers and smartwatches to heart-rate monitors and GPS tracking devices, the American College of Sports Medicine suggests. Or what about a new app that works with a smartphone? Many are free, but there’s often a bells-and-whistles version you can buy for just a few dollars. Consider a valued accessory for an activity that the recipient already enjoys, like a yoga mat or special yoga socks. You don’t have to be barefooted to feel grounded. Socks specially made for doing yoga provide the grip needed to hold poses and maintain balance during practice. Everyone can use better balance, making training items like a foam roller, balance board or stability ball great choices. Many come in fun colors. A powerful blender or juicer is great for making fast, high-energy breakfasts. But if an appliance isn’t in your budget, how about a reusable water bottle to carry their smoothie? And if food is on the gift list, skip… read on >

Heartfelt talks between parent and child are essential to help kids overcome tough times and do their best at school, a new study says. Traumatic events in a kid’s life can cause the child to neglect school work and increase the odds that they’ll wind up repeating a grade, researchers found. But having even one parent lend a kind and caring ear appears to help kids work past the toxic stress caused by those events, resulting in better performance at school, according to the study. A sympathetic parent has a stronger impact on a troubled child’s educational performance than whether they eat regular family meals or live in a safe and well-kept neighborhood, said lead researcher Dr. Angelica Robles. She’s a pediatrician with Novant Health Developmental-Behavioral Pediatrics in Charlotte, N.C. “The parent really had the biggest influence,” Robles said. “Kids were six times more likely to complete homework and six times more likely to care about school” if they had a parent who could share ideas or talk about things that matter. For their study, Robles and her colleagues analyzed data drawn from a 2011-2012 federal survey of more than 65,000 children ages 6 to 17. They found that adverse childhood events could seriously affect a child’s interest in school — among them domestic or neighborhood violence, economic hardship, substance abuse or mental illness in… read on >

(HealthDay News) — Any illness can reduce or eliminate your appetite. But if the illness is treatable, appetite should return after treatment, says MedlinePlus. MedlinePlus mentions potential causes of appetite loss: Emotions such as sadness, depression or grief. Serious illnesses such as cancer or HIV. Use of certain medications or street drugs. Hypothyroidism. Pregnancy. Aging. Contact a doctor if you are losing a lot of weight without trying, or if decreased appetite occurs along with other symptoms.

High in lycopene, low in calories, and rich in vitamins A and C, tomatoes are delicious fruits that can be turned into savory dishes. Try this simple fresh tomato sauce to make good use of this summer favorite. Fast Fresh Tomato Sauce 1-1/2 pounds fresh tomatoes 2 tablespoons olive oil 3 garlic cloves, thinly sliced 1/2 teaspoon crushed red chili flakes 1/4 teaspoon salt 4 fresh basil leaves 1/2 cup white wine or water Quarter the tomatoes, remove the cores and chop them coarsely in a food processor. Heat a skillet over medium heat and add the olive oil, garlic and chili flakes for extra spice. Cook 30 seconds, then add the tomatoes. Sprinkle with salt, add the basil and bring to a simmer. Add the wine or water. Simmer 15 to 20 minutes until thickened. Toss with your favorite whole grain pasta and sprinkle with cheese, or use as a sauce for seafood or chicken. Yield: Enough for four servings Have too many tomatoes to turn into sauce right away? Here’s a simple trick that will allow you to enjoy summer’s bounty into the winter. First, to make it easy to peel off the skins, fill a large stockpot about three-quarters of the way to the top with water and bring to a boil. With a sharp paring knife, cut an “X” through the… read on >

Many packaged foods have the potential to give you vitamin overload, especially if you’re already taking a daily multivitamin. Here’s what you need to know. Manufacturers have been adding nutrients to foods for decades. In fact, it started nearly 100 years ago with the addition of iodine to salt. Vitamins and minerals are added to foods in two key ways. Foods and beverages can be “enriched.” This means putting back nutrients lost in processing, like the longstanding practice of adding B vitamins to packaged breads and cereals made with refined flours. Keep in mind that this doesn’t necessarily make them as nutrient-dense as foods made with whole grains, because not every natural micronutrient lost in processing can be replaced. Foods and beverages can be “fortified.” This means adding one or more nutrients not normally found in the food in its natural state. Sometimes this is helpful — adding hard-to-get vitamin D to milk, adding calcium to non-dairy milks and orange juice for those who are lactose intolerant, and adding omega-3 fatty acids to eggs for people who don’t eat enough fatty fish. But some foods are fortified with levels of nutrients that exceed limits set by the Institute of Medicine. And sometimes they’re just not necessary for you. For instance, according to a University of Toronto study, the most common vitamins added to fortified waters… read on >

(HealthDay News) — Eating out can be stressful if you have a food allergy. Before you leave for the restaurant, you should read the menu, call ahead and speak to the manager, says the Food Allergy Research and Education organization. When at the restaurant, FARE suggests: Tell your waiter about your allergy. Ask what is in your dish and how it’s prepared. Keep the dish simple. Avoid fried foods. Be especially careful when ordering dessert.

Watching your cholesterol intake has gotten easier. Nutrition experts now agree that certain foods high in cholesterol, like shrimp and eggs, don’t have the impact on your blood cholesterol that was once thought. Even better, some foods can help lower your blood cholesterol level. Walnuts have healthy unsaturated fats that help lower LDL — that’s the unhealthy type of cholesterol. Almonds, hazelnuts and pistachios are good choices, too. Beans and oats have a magic bullet — soluble fiber, which helps flush cholesterol out of your system before it can do harm and also helps with digestive health. Enjoy hot or cold oat cereals and experiment with beans in place of meat. Avocados are rich in mono-unsaturated fatty acids and can help lower LDL. Mash a few tablespoons to spread on sandwiches instead of mayo and dip raw veggies rather than chips in fresh guacamole. Plant-based foods, in general, naturally contain sterols and stanols, substances that fight off cholesterol, another reason to boost your intake. Top sources include wheat germ and wheat bran, peanuts, almonds, sesame and olive oils, and Brussels sprouts. Studies have found that getting 2 to 3 grams a day can lower LDL up to 14%. Your overall diet plan can help lower cholesterol, too. Options include the DASH diet (Dietary Approaches to Stop Hypertension), also designed to lower blood pressure, and the… read on >

High blood pressure is a serious risk factor for heart disease, stroke and other life-threatening medical conditions. While many people need medication and dietary changes to control their blood pressure, exercise is a key component of nearly every management plan. Scientists know that exercise causes the body to adapt in ways that lower blood pressure, but there’s no single formula guaranteed to work for everyone. However, there are general guidelines regarding four key aspects of exercise. Frequency: Aim to do aerobic exercise on a daily basis and strength training twice a week (on non-consecutive days to allow for muscle repair). Intensity: Aim for moderate intensity exercise to start. For aerobic workouts, that means reaching between 60% and 70% of your maximum target heart rate (or 220 minus your age). Evidence suggests that higher intensity exercise can result in greater reduction of high blood pressure, but at the moment the risks aren’t clear. Duration: Aim for at least 30 minutes of aerobic activity a day, increasing to 60 minutes if possible. If time or ability is a problem, work out in 10-minute segments that add up to your daily total. Strength training should target all major muscle groups using weight that enables you to complete two to three sets of 10 to 12 reps each. Type: Effective aerobic activities that are easy to start with are… read on >

Don’t invite skin cancer to your holiday weekend. As you celebrate America’s independence at beaches, pools or backyard parties, remember that the sun’s damaging rays are strongest between 10 a.m. and 3 p.m. — and protecting yourself is a must. “When it comes to sunscreen, people in general don’t put on enough, and they don’t put it on as often as they should,” said Dr. William Huang, a dermatologist at Wake Forest Baptist Health in Winston-Salem, N.C. “I tell my patients that it should become routine, like brushing your teeth. You’d feel strange if you didn’t brush your teeth every day, and it should feel strange if you’re not using sunscreen every day,” he said in a health system news release. The sun emits two types of ultraviolet radiation, and both do skin damage. UVA rays contribute to premature wrinkling and aging. UVB damages surface skin cells and contributes to sunburn. But even if you don’t get a sunburn, ultraviolet radiation causes changes in skin DNA that can lead to cancer, Huang said. And everyone — not just people with fair skin — is at risk. “We see skin cancer in people of all ages and skin types,” Huang said. “Ultraviolet radiation is a carcinogen.” And when it comes to skin cancer, UV radiation poses a bigger risk than smoking does for lung cancer, he… read on >

Craving a burger but seeking a break from red meat? For a meal that looks decadent but is healthy, too, a juicy turkey burger is the answer. Though turkey burgers can be dry, a simple addition keeps ground turkey from drying out: Mix a low-sugar BBQ sauce into the meat before cooking. Then enhance the taste with a flavorful condiment that’s loaded with vitamins and minerals, “kale-onnaise,” your favorite mayo amped up with super-nutritious kale. This recipe makes two servings, but you can double or triple the quantities as needed. Turkey Burgers With “Kale-onnaise” For the burgers: 1/2 pound lean ground turkey 1/4 cup low-sugar BBQ sauce 1 tablespoon olive oil 2 whole-wheat buns For the kale-onnaise: 1 garlic clove, peeled 1 cup olive oil-based mayonnaise 2 cups packed kale leaves Zest and juice of 1 lemon For the side salad: 4 cups mesclun greens 2 teaspoons olive oil 2 teaspoons balsamic vinegar Place the turkey and BBQ sauce in a large bowl. Mix well with clean hands and form into two 4-inch patties. Warm a skillet over medium heat and add olive oil. Add the patties and cook six to eight minutes, turning occasionally until no longer pink in the center. While the burgers cook, prepare the kale-onnaise. Place the mayonnaise, kale leaves, lemon zest and juice, and garlic clove in a blender. Process… read on >

Weekly Gravy

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All Sauce from Weekly Gravy:

A Guide to Gift Shopping That’s Good for Your Health

Parent Who Listens Can Help Kids Thrive Despite Trauma

Health Tip: Causes of Appetite Loss

Kitchen Essentials: Mastering Fresh Tomato Sauce

Do You Need Vitamin-Enhanced Foods?

Health Tip: Eating Out If You Have a Food Allergy

How to Create a Diet That Lowers Your Cholesterol

Exercising When You Have High Blood Pressure

How Protect Against Short- and Long-Term Sun Damage

Secrets to a Great-Tasting July 4 Turkey Burger