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Nuts are a delicious food to enjoy year-round, adding a richer taste to many of your favorite dishes. High in protein, fiber and essential minerals, nuts also contain healthy mono- and polyunsaturated fats that help fight inflammation. Nuts are natural hunger-busters, but pay attention to your portion size. A snack of 10 to 12 peanuts, walnuts, pistachios or hazelnuts clocks in at about 100 calories. Toasting nuts brings out their flavor and improves their texture. Simply place a handful of nuts in a dry, small skillet over medium-low heat. Cook two to three minutes, transfer to a cutting board, and chop or use whole. You can also bake nuts in a preheated 350-degree oven for eight to 10 minutes. For hazelnuts and pistachios, transfer to a dry dish towel and rub the toasted nuts to remove their skins, which may be bitter. Chopped or ground nuts are also a healthier alternative to breadcrumbs. Here’s a tasty way to use them with fish. Pistachio-Crusted Salmon 2 4-ounce salmon fillets, skin on 2 tablespoons Dijon mustard 3 tablespoons chopped pistachios Olive oil cooking spray Preheat oven to 400 degrees. Place salmon in a baking dish, skin side down. Spread mustard over the surface of the salmon, then top with chopped nuts and spritz lightly with cooking spray. Tent loosely with aluminum foil and bake eight to 10… read on >

Osteoporosis is a threat to many women, especially after menopause. But the lead up to weak, brittle bones can start much earlier in life. When bone density drops but isn’t yet at the level of osteoporosis, it’s called osteopenia. Osteopenia affects more than 33 million Americans over age 50, men and women, while 10 million have osteoporosis. Yet the DEXA scan, the painless X-ray-based test that measures bone density, isn’t recommended for women until age 65, when they may need bone-building drugs to avoid fractures. For men, the prevalence of osteoporosis doesn’t increase with age until 80, but even then, there are no screening guidelines. So, what’s the answer? Cost versus benefit is one reason insurers don’t universally cover the scan for women under 65. But you may be a candidate for earlier testing if you broke a bone after age 45, are losing height, are developing a slumped or hunched posture, or have sudden, unexplained back pain. If you’re healthy but have concerns about bone health or risk factors for osteoporosis, you can talk to your doctor about earlier testing. Factors that can increase your fracture risk include your height and weight — very thin women are at greater risk. Not getting enough exercise, smoking, drinking alcohol, a family history of osteoporosis or having a parent who broke a hip are others. Having a… read on >

For decades, U.S. doctors have battled the long hours and demanding schedules that often lead to “burnout.” But a new study brings welcome news, showing a slight decline in the numbers of physicians dealing with the issue. In the third of a series of studies, researchers surveyed more than 5,400 doctors nationwide and found that 44 percent reported at least one symptom of burnout in 2017, compared with about 54 percent in 2014 and nearly 46 percent in 2011. The researchers also surveyed workers in other fields and found that levels of burnout remained the same, about 28 percent. “Physicians remain at increased risk for burnout relative to workers in other fields, but there is some good news,” lead author Dr. Tait Shanafelt, director of Stanford University’s WellMD Center, said in a school news release. “For the first time, we’re seeing improvement in the prevalence of burnout symptoms in physicians nationally.” Not all the news was good, however. Declines in burnout symptoms among doctors were not seen across all specialties. Levels among obstetrics and gynecology, general surgery and some other specialties did not fall significantly in 2017, the findings showed. The researchers also found a steady increase in the percentage of doctors screening positive for depression: just over 38 percent in 2011; nearly 40 percent in 2014; and almost 42 percent in 2017. In addition,… read on >

(HealthDay News) — Unwanted pigmentation problems, such as dark spots, can occur in all skin types. Dark spots are primarily caused by sun damage, the American Academy of Dermatology says, noting that the severity of dark spots varies with a person’s history of sun exposure. The academy mentions these ways to treat pigmentation problems among lighter-skinned people: Dark spots from early sun damage are often superficial, affecting only the top layer of skin. Dermatologists frequently recommend topical retinol, an over-the-counter form of vitamin A. But consult a dermatologist about any dark spots that appear suspicious. When topical therapy fails, superficial chemical peels containing salicylic acid and glycolic acid may be used. Intense Pulsed Light (IPL) devices and Q-switched lasers also may be used alone or in combination with topical therapies to selectively target dark spots. Lasers and IPL devices should only be used under the direct supervision of a physician. Daily sun protection with a sunscreen that provides broad-spectrum protection from UVA and UVB rays and has a Sun Protection Factor (SPF) of 30 or greater is important in preventing additional sun damage.

(HealthDay News) — The United States has pledged to reduce food waste by 50 percent by the year 2030, the U.S. Food and Drug Administration says. The FDA offers these suggestions to help accomplish the national goal: Prepare a shopping list before going to the market to avoid overbuying. If available, select fruits or vegetables that often get left behind at the grocery, but are safe to eat. When eating out, ask for smaller portions to prevent plate waste and keep you from overeating. Keep foods in the fridge at 40 degrees F or below to keep them safe. Refrigerate cut or peeled vegetables to keep them fresh. Use your freezer to prevent foods from going bad. Be aware of expiration dates on your food. Know that some food can be consumed safely past the date on the package. But avoid foods that are discolored, smelly or moldy. If you prepare too much food for a party, send your guests home with leftovers.

(HealthDay News) — Vitamin B12 helps keep the body’s nerve and blood cells healthy, and assists in making DNA, the U.S. National Institutes of Health says. The agency provides this additional information: Vitamin B12 is naturally found in a wide range of animal foods and is added to some fortified foods. B12 is a component of almost all multivitamins. A prescription form of B12 is available for those with a deficiency. Most people get enough B12 in the foods that they eat. About 1.5 percent to 15 percent of people are deficient, typically because they have trouble absorbing it. If you do not get enough B12, it can cause fatigue, weakness, weight loss, numbness of the hands and feet, problems with balance, confusion, poor memory and soreness.

Fast-food restaurants get a bad rap for menus chockful of high-fat, high-salt foods with little nutrition. But are fast casual and sit-down chains better? The answer may surprise you. A University of South Carolina study looked at the calories in lunch and dinner entrees and found that fast-casual dishes had, on average, 200 more calories than fast-food ones — 760 compared to 560. Menus at fast-casual restaurants also have more high-calorie options to tempt you. But the study didn’t look at whether these higher calorie choices are healthier. For instance, a whole-wheat roll might have more calories than a fast-food white burger bun, but it could also have more nutrients. Researchers at Drexel University and the University of Pennsylvania in Philadelphia focused on both nutrients and calories of 2,600 menu items served at local full-service restaurant chains. They found that choices in general were high in saturated fat and sodium, not to mention calories. Almost one-third of the entrees had more salt than you should eat in an entire day. Only one-fifth had the minimum amount of all-important fiber. Another concern raised by this study centered on the symbols restaurants use to label some dishes as “healthy.” Since there are no national guidelines that restaurants must follow in order to put a generic heart, for example, next to a menu item, it can be hard… read on >

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All Sauce from Weekly Gravy:

Go Nuts Over Nuts

What’s the Right Age to Test for Osteoporosis?

Fewer U.S. Doctors Are Facing Burnout

Health Tip: Treat Uneven Skin Pigmentation

Health Tip: Reduce Food Waste

Go Nuts Over Nuts

What’s the Right Age to Test for Osteoporosis?

Fewer U.S. Doctor Are Facing Burnout

Health Tip: Understanding Vitamin B12

Fast Food Versus Fast Casual — Which Has More Calories?