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It’s hard to beat the comfort quotient of a hot, bubbling dish of macaroni and cheese, but the fat and calorie overload can be a health disaster. Here’s how to make a lighter version with all the taste intact. Start by choosing a whole grain pasta such as spelt or a gluten-free quinoa pasta. These typically have double the fiber of processed white pasta, plus iron and important B vitamins. Besides cashing in on more nutrients, quinoa pasta is lighter in color than whole-wheat varieties, so the finicky eaters in your house won’t even notice the swap. This recipe gets a flavor boost from extra garlic and uses squash to replace part of the cheese. Squash boosts the vitamin A content of the dish and makes it thick and creamy without having to use a white flour-based roux. You can roast it fresh or buy it precooked and frozen. Lighter Mac ‘N’ Cheese 1 pound macaroni-shaped whole-grain or quinoa pasta 2 teaspoons olive oil 2 cloves garlic, minced 1/2 teaspoon garlic salt 1/4 teaspoon turmeric 1/8 teaspoon black pepper 1 cup skim milk 1/2 cup pureed squash (made with any hard squash such as acorn or butternut) 1-1/2 cups cheddar cheese, shredded Fill a large stockpot with water and bring to a boil. Cook the pasta according to the package instructions. Drain and set aside.… read on >

MONDAY, Sept. 23, 2019 (HealthDay News) — Low-dose aspirin may improve survival odds for patients battling head/neck and lung cancer, two new studies suggest. The first reviewed data on 460 patients with head and neck squamous cell carcinoma (HNSCC) or early stage non-small cell lung cancer (NSCLC). That study concluded that taking a non-steroidal anti-inflammatory drug such as low-dose aspirin, along with standard radiation therapy or chemotherapy, increased five-year survival by 8%. The second study focused on 164 patients who underwent a precise, high-dose form of radiation for NSCLC. Of those, 57% who also took aspirin reached the two-year survival mark, compared to 48% of others. Both studies were led by Dr. Anurag Singh, a professor of oncology at Roswell Park Comprehensive Cancer Center in Buffalo, N.Y. Both studies were presented earlier this month at the annual meeting of the American Society for Therapeutic Radiation Oncology in Chicago. Research presented at meetings is typically considered preliminary until published in a peer-reviewed journal. “We were especially interested to see that these patients lived longer even though the anti-inflammatory drugs did not seem to have an impact on the effectiveness of cancer treatment,” said a co-author of the first study, Dr. Austin Iovoli, who is serving a residency at Roswell Park’s Department of Supportive Care. Dr. Gregory Hermann, a resident physician at Roswell Park, was part of… read on >

Eddie Sullivan, 17, woke up on a Tuesday and found that his chest hurt every time he took a breath. He’d spent that July weekend nauseous with a fever, and the day before doctors had diagnosed him with pneumonia, remembers his mom, Geri Sullivan. “As the day went on, his chest pain became more severe and his breathing became more labored,” said Sullivan, 54, of Delaware County, Pa. “He commented more than once that it felt like he was only able to get enough air out of one lung.” They couldn’t know it at the time, but Eddie was one of 530 people across 38 states who’ve experienced severe lung injuries related to vaping. Eddie is on the mend now, but at one point doctors considered putting him on a ventilator — a prospect that terrified his mom, who lost his father when the boy was just 1 year old. “I really felt like my world was going to crash down again, when I heard those words that he might be put on a ventilator,” Sullivan recalled. Federal health officials are still piecing together exactly what happens in these cases of vaping-related lung injury, but experts said Eddie’s case follows a pattern that appears to be emerging. First signs Many patients first experience gastrointestinal symptoms like nausea, vomiting and diarrhea prior to their respiratory symptoms,… read on >

Tired of taking the same old cardio class? It’s time to explore some of the combination classes being offered at both large gyms and small, more personalized fitness centers. One of the most popular options is the multi-discipline class — two or more activities woven into the same workout session, designed to keep fitness fun as well as challenge participants and avoid workout ruts. And there are many variations. A very rigorous combination takes the high-calorie burning technique of high-intensity interval training and applies it to strength training moves using only your body weight. By focusing on exercises like lunges and squats and not worrying about grabbing equipment, you can work through the moves quickly. Some creative combo classes mix various forms of dance, so you get a cardio workout as you learn different styles — that’s a great twist if you love Zumba, for instance, but want to shake it up even further. Adding an ab workout to a cardio class is another common offering. As different as they are, most of these mash-ups are designed to burn maximum calories, build lean muscle and increase stamina while keeping you engaged. Clever fitness teachers in your area might offer their own combinations, but some global pioneers have drawn from dynamic activities to make innovative combinations, like mixing Pilates with boxing and dance, and weight-training with… read on >

This year, when the gang comes over to watch football, score big with these healthy treats. Rich and creamy onion dip with chips is a favorite and so easy to make by mixing sour cream into a flavor packet. But most dip mixes are loaded with MSG, sodium and artificial flavors, plus they have zero nutrition. Instead, make your own in a snap. You’ll keep in the creaminess and keep out the preservatives in that packet. It starts with dehydrated onions that you can find in the spice section of your local grocery store. To make it nutritious, choose plain, protein-rich Greek yogurt. Its tangy taste and creamy thickness is ideal for mimicking sour cream. Then go the extra yard and replace chips with carrots and zucchini spears for dipping. Fast and Easy Onion Dip 3 tablespoons dehydrated onions 2 teaspoons each onion and garlic powder 1 tablespoon each Worcestershire sauce and balsamic vinegar 1 cup plain Greek yogurt Place the dehydrated onions, and onion and garlic powders in a medium bowl and stir. Whisk in the Worcestershire sauce and vinegar. Fold in the yogurt with a spatula and chill for 30 minutes before serving. Yield: 1 generous cup Heart-healthy nuts and seeds make a tasty and filling snack. Choose this spicy blend instead of salted varieties. Sriracha-Spiced Snack Mix 1 teaspoon brown sugar 1/2… read on >

When you get the urge for a snack, you might not think that a slice of turkey can have the same lip-smacking effect as a handful of chips. But scientists have known for some time that protein is the most efficient nutrient for not only quickly satisfying hunger, but also for keeping you feeling satisfied longer than other foods. Part of the explanation is the longer time it takes to digest protein and its ability to keep your blood sugar level steady. This, in turn, prevents the kind of cravings that seem to kick in soon after you finish, say, a jelly doughnut. Recent research done at the University of Warwick in the United Kingdom has found that there’s even more to this than we thought. Apart from your digestive system, the brain is also a key player in why protein is so satisfying. Receptors in the area of your brain that controls weight quickly respond to the amino acids in certain high-protein foods and send out the message that your hunger has been satisfied. It’s all part of a chain reaction that starts when certain taste buds are activated by protein’s savory flavor, often referred to as umami — the so-called fifth taste after salty, sour, sweet and bitter. Two amino acids in particular elicit the fast response — arginine, which is not one… read on >

(HealthDay News) — Being underweight may be associated with health problems such as anemia and fertility issues, says the American Academy of Family Physicians. The academy mentions healthier ways to gain weight: Add healthier calories to your diet by eating nuts, seeds and cheeses. Eat high-protein meats. Enjoy snacks that contain protein and healthier carbohydrates. Eat small meals throughout the day. Perform strength training exercises. Before starting a weight gain program, speak with your doctor.

If you’re overweight but have dodged chronic health issues like high cholesterol and high blood pressure, you might not think that losing weight is a priority. But an analysis of five years of records on 3.5 million people — underweight, normal weight, overweight and obese — has found reason for concern. The researchers discovered that even if people didn’t have any metabolic diseases at the start of the record-keeping, those who were obese were more likely than those of normal weight to develop health issues as time went on. Those health issues include coronary heart disease, cerebrovascular disease, heart failure and peripheral vascular disease (a circulation disorder that affects blood vessels beyond the brain and heart). But no one is completely immune to health problems. Researchers also found that being at a normal weight doesn’t necessarily eliminate all risk for metabolic abnormalities, like high blood pressure, high cholesterol and diabetes. Indeed, 10% of those at a normal weight had at least one metabolic issue. Also, no matter what your weight, the more of those health markers you have, the greater your chances of a heart event, like an attack. This research underscores the importance of getting regular health screenings and knowing your numbers: cholesterol (total, HDL and LDL) and triglycerides; blood pressure (systolic and diastolic); and blood sugar. Then you can work with your health… read on >

When it comes to convincing your kids that vegetables taste good, variety might be the key to success. New research suggests that offering children more than one type of vegetable may improve the chances that they’ll eat a greater amount. The study included 32 families with children aged 4 to 6 who didn’t eat many vegetables. The children were divided into three groups: no change in eating habits, being given one type of vegetable (broccoli), or being given multiple vegetables (broccoli, zucchini and peas). Parents were given instructions on portion size and cooking instructions, along with tips on how to offer the vegetables to the children, who were served a small piece of vegetable three times a week for five weeks. A sticker was given as a reward to children trying a new vegetable. Vegetable consumption increased from 0.6 to 1.2 servings among children who were offered multiple vegetables, but no changes in consumption occurred among children who received a single vegetable or those whose eating habits weren’t changed. The increased acceptance for multiple vegetables during the five weeks of the study was still evident three months later, according to the findings published in the September issue of the Journal of Nutrition Education and Behavior. “While the amount of vegetables eaten increased during the study, the amount did not meet dietary guidelines. Nonetheless, the study… read on >

Novartis, the maker of a generic form of the popular heartburn drug Zantac, said Wednesday it will cease distribution of the medicine after investigations suggested that generic and branded versions contain a known carcinogen. A distribution halt is not the same as a full recall, and it means that generic Zantac (ranitidine) remaining on store shelves can still be sold, CBS News reported. The move stems from an announcement made last Friday by the U.S. Food and Drug Administration. In a statement, the agency said that a substance that could cause cancer had been found in some ranitidine heartburn and ulcer medicines, including the brand name drug Zantac, and the source of this contamination is being investigated. Sanofi, the maker of Zantac, said in a statement on Wednesday that “there are currently no plans to stop distributing or manufacturing Zantac or other ranitidine products outside of Canada,” and added that “we are conducting our own robust investigations to ensure we continue to meet the highest quality safety and quality standards.” While preliminary tests found low levels of the nitrosamine impurity N-nitrosodimethylamine (NDMA) in some ranitidine products, the FDA said last week that this does not mean patients taking the drugs should now stop using them. NDMA is the same contaminant found in many brands of blood pressure and heart failure medications during the past year,… read on >

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All Sauce from Weekly Gravy:

Lighten Up Your Favorite Mac ‘N’ Cheese

Can Aspirin Help Tackle Some Cancers?

‘He May Need a Ventilator’: One Teen’s Fight Against Vaping-Linked Lung Illness

Take a Fresh Look at Fitness Classes

Smarter Snacks for Football Fans

Foods That Will Make You Feel Full Faster

Health Tip: Gaining Weight

Can You Still Be Healthy If You’re Overweight?

Parents, Throw the Garden at Your Picky Eater

Maker Halts Distribution of Generic Zantac Due to Possible Carcinogen