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Ordering an appetizer rather than an entree can be the answer to enjoying restaurant meals without busting your calorie budget. The trick is to ask for yours to be served when everyone else gets their main course so you’re not just left watching your dining companions enjoying their meal. If they’re ordering appetizers, make yours a green salad with dressing on the side — a healthy and filling way to start any meal. Even though you’re ordering a scaled down “entree,” you still need to choose carefully. Think seafood, a low-calorie protein that’s on most appetizer menus. At a steakhouse, shrimp cocktail or a seafood tower is a great choice. At a French or Spanish restaurant, try steamed mussels or clams. Going out for Mexican? Go for nutrient-dense, heart-healthy guacamole, but instead of dipping in with greasy chips, order a small plate of raw vegetables like red pepper strips and carrots. At Middle Eastern and Mediterranean restaurants, try a traditional cucumber-and-tomato-based chopped salad with a small portion of feta cheese or a single lamb kebob. For Italian fare, grilled and marinated antipasto with peppers, mushrooms and olives is tasty and filling. Asian cuisines, from Chinese to Thai to Vietnamese, feature clear soups with vegetables and lean meat or seafood for a hearty meal. Avoid dumplings because they’re mostly dough. When the urge for Japanese food… read on >

Ditching the car and biking or walking to work just might cut your risk of developing heart disease and even dying from it. So says a new British study that finds a person’s risk of heart disease or stroke falls 11 percent and their risk of dying from these diseases falls by 30 percent, just by exercising on their way to work. “Walking, cycling and even using public transport are all more physically active than using the car, so switching to one of these modes of transport can help you be more active and healthy,” said researcher Oliver Mytton. He’s a clinical lecturer in public health at the University of Cambridge. But Mytton cautioned that this study didn’t prove that a physically active commute will lower your risk of heart disease or stroke, only that there seems to be a connection. “This was an observational study, so we can’t say definitively that car use causes harm,” he said. To calculate the effect of walking or biking to work, Mytton and his colleagues collected data on nearly 359,000 people who took part in the U.K. Biobank, which is designed to track the health of adults in urban areas of Great Britain. Between 2006 and 2010, participants were followed an average of seven years, and about two-thirds of the commuters used their cars exclusively to get to… read on >

It’s smoking tobacco and drinking alcohol — and not taking illegal drugs — that pose the greatest risks to people’s health, a new international study contends. Researchers found that alcohol and tobacco use combined cost more than a quarter of a billion disability-adjusted life-years worldwide, while illegal drugs only accounted for tens of millions in comparison. Disability-adjusted life-years is a measurement of overall disease burden, expressed as the number of years lost due to ill health, disability or early death. Worldwide, more than one in seven adults smoke tobacco, and one in five reports at least one occasion of heavy drinking in the past month, the review of 2015 data found. Central, Eastern and Western Europe have the highest alcohol consumption per person, and the highest rates of heavy consumption among drinkers (50.5 percent, 48 percent, and just over 42 percent, respectively), according to the report. Those same areas also have the highest rates of tobacco smoking — Eastern Europe 24.2 percent, Central Europe 23.7 percent, and Western Europe almost 21 percent. Illicit drug use was far less common worldwide, with fewer than one in 20 people estimated to use marijuana in the past year, with much lower rates of use for amphetamines, opioids and cocaine, the researchers said. But the United States and Canada had among the highest rates of dependence on marijuana (749… read on >

As if their work wasn’t already tough enough, new research suggests that men in physically taxing jobs may be at risk of an early death. The increase in risk can be as high as 18 percent beyond that of a typical office worker, the researchers said. “Our findings suggest that there are contrasting health outcomes associated with occupational and leisure-time physical activity,” said lead researcher Pieter Coenen, from the department of public and occupational health at VU University Medical Center in Amsterdam. The findings are particularly important because many people are highly active at work but typically less active during leisure time, he said. “So these men, who are mostly from lower socioeconomic groups, are exposed to unhealthy physical activity at work and only benefit to a lesser extent from the positive health effects of leisure-time physical activity,” Coenen said. But the study couldn’t prove that physical activity at work causes an early death, he added. “To be fair, we are not 100 percent sure yet — more research is necessary,” he noted. In addition, whether the type of physical work has an impact on the risk of dying isn’t clear, Coenen added. “If I speculate, though, I can imagine that coal miners, who are on top of occupational physical activity, are also exposed to a whole lot of other occupational hazards,” he said. While… read on >

It’s no secret that money worries can lead to health issues, so reducing monthly bills is a great goal. But it’s also important to know that some so-called time-saving conveniences can actually cost you more. For instance, one study found that people who sign up for auto-pay for their electric bills used up to 7 percent more power than they used to. The reason: not seeing monthly statements can make you less in tune with your usage. You can still streamline monthly payments, however. For starters, sign up for one-click bill processing, which still requires you to look at the bill via text, e-mail or the company’s website. Review all monthly bills online if you’ve gone paperless. To save on utilities — including cellphone service — when “introductory rates” expire, call to ask for an extension or a better plan. For many families, food is a top expense. Boost nutrition and cut costs by shopping in season at farmers’ markets. At the grocery store, buy in season or shop the frozen-food aisle for out-of-season favorites. Keep in mind that the largest bags offer the best value. Shop ethnic markets for lower prices on spices and condiments. Buy foods by the bag, not by the piece. Buy grains and cereals in bulk and, for added nutrition, choose whole grains. Try supermarket store brands. Many chain stores… read on >

Arlington, Va. is the “most fit city in America.” So says the American College of Sports Medicine. Among the nation’s 100 largest cities, Arlington had the lowest smoking rate and highest reports of very good or excellent health, the sports medicine group said. The city received an overall score of 77.7 on the college’s annual fitness index — just half a point ahead of Minneapolis and 3.7 points ahead of neighboring Washington, D.C. The fitness index analyzes 33 measures of health behaviors, chronic diseases and community infrastructure, such as walking and biking capability. Other cities in the top 10 include: Madison, Wis.; Portland, Ore.; Seattle; Denver; St. Paul, Minn.; San Jose, Calif.; and Boise, Idaho. The five lowest-ranked cities were: Oklahoma City; Indianapolis; Louisville, Ky.; Detroit; and Toledo, Ohio. “Obesity rates have climbed to 40 percent, and related medical costs are exceeding $147 billion yearly,” said Barbara Ainsworth, chair of the fitness index board. “Along with dietary changes, exercise is one of the best ways people can turn this around; unfortunately, only 22 percent of Americans are meeting national physical activity guidelines,” she said in a college news release. Overall, the index found that more than three-quarters of adults in all 100 cities were physically active in the previous month. But only about half met aerobic activity guidelines and just 22 percent met both strength… read on >

Between juice bars and high-powered home juicing machines, drinking your fruits and veggies has certainly gone mainstream. Depending on the specific mixes you sip — a vegetable blend, for instance — juice can be a filling snack when you’re on the go. But is juicing a way to lose weight and boost health? Some juicing proponents claim that your body can better absorb nutrients in juice form. But there’s no scientific evidence of this — or that drinking only the juice of a fruit or vegetable is any healthier than eating the fruit or vegetable itself. Another claim is that juicing gives your system a break from digesting fiber. But the fact is that most Americans fail to get enough fiber in their daily diet. There’s also a lot of talk about juicing to get rid of toxins. But many health experts say the body removes toxins on its own. Juices may have some long-term health benefits — grapefruit, lemon, celery and red grape juices have all been the subject of research. But while experts agree that juices are a good way to get more fruits and vegetables into your diet, they shouldn’t be the only source of nutrients, as in a juice fast. No juice is a weight-loss miracle, and fruit juice in particular can cause spikes in blood sugar. Some fruit-based smoothies can… read on >

Twenty-three more illnesses caused by an E. coli outbreak tied to tainted romaine lettuce were reported by U.S. health officials on Wednesday. That brings the total number of cases to 172, the U.S. Centers for Disease Control and Prevention said. But there was potential good news: The outbreak, tied to lettuce grown near Yuma, Ariz., might be nearing its end. That’s because “romaine lettuce from the Yuma growing region is past its shelf life and is likely no longer being sold in stores or served in restaurants,” the CDC noted. “The last shipments of romaine lettuce from the Yuma growing region were harvested on April 16, 2018, and the harvest season is over.” In fact, the agency said the newest cases all occurred among people who first reported becoming ill two to three weeks ago. That’s “still within the window when contaminated romaine was available for sale,” the CDC said, and “the latest reported illness started on May 2.” The outbreak has been caused by a particularly virulent strain of E. coli O157:H7. Of the 157 cases reported with good information, 75 (48 percent) have resulted in hospitalization, and 20 people have developed a dangerous form of kidney failure. “This is a higher hospitalization rate than usual for E. coli O157:H7 infections, which is usually around 30 percent,” the agency noted. So far there has… read on >

Whether you’re studying for an important exam or learning a new language, there’s more proof that nonstop cramming sessions may not translate into the long-term memory retention you want. Memory is a complex process that requires time for the brain to absorb new information. One needed step is called memory consolidation, when the newly created memory is set, so you can retrieve it later on. Extensive research has shown that this consolidation takes place as you sleep, and explains why studying before bed may help you retain what you just read. While your body gets needed rest, your brain is busy working. During this active state, different parts of the brain communicate with each other. Research done at Aachen University in Germany found that taking a 90-minute nap after learning can also boost recall for some people after motor-skill or language learning. Want another approach? A study done at New York University found that you can also “set” a new memory during waking hours by simply taking a break after a learning session, rather than immediately jumping onto another task or onto one of your high-tech gadgets. Enjoy a short walk or grab a snack and let your conscious mind wander so your brain can get to work on what you just learned and not be distracted by a new challenge. More information Read the… read on >

(HealthDay News) — A football helmet is a necessary part of the uniform that reduces the risk of a concussion or other head injury. But the helmet has to fit properly. The U.S. Consumer Product Safety Commission offers these tips for selecting a football helmet: Make sure the child’s eyes are visible and that he can see straight ahead and from side to side. The helmet should cover the head from the middle of the forehead to the back of the head and should not sit too high or low. The helmet should be snug and not slide on the head. Clean the helmet regularly with mild detergent, and inspect for any damage. Store it in a temperature controlled location away from direct sunlight. Learn the symptoms of a concussion and remove your athlete from play at the first sign of this injury.

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All Sauce from Weekly Gravy:

Restaurant Appetizers That Make Great Main Dishes

Commuters: Pedal Your Way to Better Heart Health

Alcohol, Tobacco Cause More Health Harm Than Illegal Drugs

Backbreaking Work May Shorten Men’s Lives

Fewer Money Worries Can Pay Off in Better Health

America’s Fittest City: Arlington, Va.

The Truth About Juicing

More Cases in Lettuce-Linked E. Coli Outbreak, But End May Be Near

Want to Give Your Memory a Boost?

Health Tip: Learn Football Helmet Safety