Weekly Gravy « Weekly Gravy

All Sauce from Weekly Gravy:

Eating protein every day is important for good health. While it can come from animal and/or plant sources, the amount of protein we need is rather small — just 5 to 7 “ounce equivalents,” according to the U.S. Department of Agriculture. An ounce equivalent can be one ounce of meat, poultry or seafood; one large egg; a quarter-cup of cooked legumes like beans or lentils; a half ounce of nuts or seeds; or one tablespoon of nut butter. In terms of volume, 5 to 7 ounces isn’t much and could leave you feeling unsatisfied. So, when you’re restricting calories, it’s important to maximize your protein choices. For instance, as tasty as peanut butter is, one tablespoon is barely more than one good-sized bite. For the same 100 calories, you can have a large egg plus two large egg whites — that’s a lot of filling protein. Ounce for ounce, lean fish fillets, like cod and flounder, and shellfish, like shrimp, have about half the calories of even lean cuts of beef and one-third fewer than skinless chicken. And don’t overlook thick and rich Greek yogurt. A full cup of the fat-free plain variety has about 130 calories, 17 grams of protein and a boost of calcium. When dieting, you may want to trade some fat calories for protein, again because of the added volume. In… read on >

If you’ve ever come home from a brisk walk feeling reinvigorated, you’re not alone. Research shows that this is just one of many benefits of exercising outdoors. Working out in a natural environment can also be more physically challenging, making your body work harder and bringing greater fitness results. This happens when, for instance, you’re walking, hiking or running on natural terrain, which can vary in evenness and require more exertion than on a flat surface, such as a treadmill. According to the American Council on Exercise, other outdoor factors, like wind resistance, actually enable you to burn more calories. If, on the other hand, the wind is at your back, pushing you along a bit, you engage certain muscle fibers needed to develop strength and definition. One study found that people get a variety of psychological boosts from building up a sweat outdoors. Participants were in a better mood and had more energy and less stress afterwards. They simply liked doing the same form of exercise more when they did it outdoors, in nature. There are also benefits from the social interaction of exercising outside with a friend or in a group — the enjoyment you feel makes it more likely that you’ll plan more outdoor workouts. If you have children, exercise with them to show them that fitness activities are fun. Family hikes… read on >

Major heart surgery does not cause significant memory decline in older patients, a new study finds. Researchers found no greater risk for loss of brain function among patients who had heart surgery compared to those who had a much less invasive procedure called cardiac catheterization. “We expected to find a bigger difference in the surgery group, since there are many anecdotes about serious cognitive [mental] decline after heart surgery,” said Dr. Elizabeth Whitlock, of the University of California, San Francisco. “Our results are different for several reasons, one being that our follow-up is up to two years after surgery, to account for the fact that people may improve over time,” she said. The study included nearly 1,200 heart surgery patients. Another 1,900 had cardiac catheterization, which is used to diagnose and treat certain heart conditions, including blocked arteries. All were aged 65 or older. The results were published online Dec. 18 in The Annals of Thoracic Surgery. Whitlock described the study results as “comforting.” The findings “suggest that there isn’t a major long-term impact when these two methods of correcting serious heart problems are compared. We think this is because severe heart disease itself probably has a cognitive impact,” she said in a journal news release. About 92 million people in the United States have some form of heart disease. Nearly 8 million undergo heart… read on >

TUESDAY, Dec. 18, 2018 (HealthDay News) — The California farm where romaine lettuce was implicated in the recent nationwide E. coli outbreak said it is expanding its recall to include other forms of produce. According to a company statement, Adam Bros. Farming Inc., in Santa Barbara County, said it is also recalling red and green leaf lettuce as well as cauliflower. The company said it did so, “after it was discovered that sediment from a reservoir near where the produce was grown tested positive for E. coli O157:H7,” the strain implicated in the outbreak. As well, “the Adam Bros. recall has prompted asub-recall by Spokane Produce Inc., of Spokane, Wash.,” the U.S. Food and Drug Administration said in its own news release issued late Monday. Spokane Produce “recalled sandwiches and other products under the Northwest Cuisine Creations and Fresh&Local labels,” the FDA said. Federal health investigators announced on Dec. 13 that they had pinpointed Adam Bros. as at least one California farm implicated in the recent outbreak of E. coli illness tied to romaine lettuce. They said that more farms in the same area are probably connected to the outbreak. So far, 59 people across 15 states have come down with the often severe gastrointestinal illness. Health concerns were so high that just before Thanksgiving, the FDA and the U.S. Centers for Disease Control and… read on >

(HealthDay News) — A medical device is used to diagnose, cure or treat a condition, or to prevent disease. The U.S. Food and Drug Administration says a medical device can range in size from a hand-held glucometer to a large breathing ventilator. Here’s the FDA’s advice for safe use of a medical device: Understand how your device works, and keep instructions accessible. Understand and properly respond to device alarms. Keep a back-up plan and supplies in the event of an emergency. Keep emergency numbers available and updated. Educate your family and caregivers about your device. Have your doctor and health-care team review your condition and recommend any equipment changes. Report serious malfunctions to the device maker and to the FDA.

You’ve no doubt heard the expression “patience is a virtue.” Now researchers are learning that this virtue can be good for your health and well-being. Any given day can be filled with a series of frustrations that cause you to lose your patience, like waiting for your assistant to finish a report you need or for your kids to clean up their rooms. Or you might be impatient due to a serious life event, like needing to find a new job or managing a slow recovery after an illness. Experts say that by handling these situations with patience, you’ll replace frustration with tranquility and be happier for it. Baylor University psychologist Sarah Schnitker, who has been studying patience for more than a decade, found that people who are more patient also tend to be more hopeful and satisfied with their lives. And they’re less likely to be stressed or depressed or experience health issues, like headaches and ulcers. Studies on patience training show that patience is a skill you can learn, often by making changes to how you react to frustrating situations. Many people get impatient because they see waiting as time lost, so your first strategy is to redeploy that time. If you’re stuck on a line or standing idle because your kid’s soccer practice is running late, use your smartphone to read and… read on >

High cholesterol, a serious risk factor for heart disease, can affect both men and women, and it’s common for cholesterol levels to rise with age. But it’s often a problem for men earlier in life than for women. A study published in the Journal of the American College of Cardiology found that men with less-than-optimal aerobic fitness are at greater risk of developing high cholesterol in their early 30s, while men with higher aerobic fitness are likely to avoid this until their mid-40s. This underscores the importance of a regular fitness program with cardio exercise. Just 150 minutes a week can lower your high cholesterol risk. Fast Stats on Cholesterol: Nearly one-third of U.S. adults have high levels of low-density lipoprotein (LDL, or bad) cholesterol and 31 million have high total cholesterol. Less than half of adults with high LDL cholesterol are getting treatment and fewer than 30 percent have it under control. High total cholesterol doubles heart disease risk. Research also points to genetics as a factor in who might develop high cholesterol. More than 80 percent of the cholesterol circulating in your body is made by your liver, and doesn’t come from food. That being said, you do want to avoid trans fats because trans fat does tend to raise cholesterol and increase heart disease risk. Starting at age 20, you should know… read on >

Here’s some straight talk about the value of “the talk.” Fathers who talk with their teenage sons about condom use can help prevent sexually transmitted infections (STIs) and unplanned pregnancies, researchers say. Condoms are the only contraceptive method that can prevent pregnancy and the spread of sexually transmitted infections, including HIV. Yet, recent U.S. government data showed that condom use among teens steadily declined over the last decade. And as condom use dropped, the number of sexually transmitted infections increased, researchers found. In 2017, the number of STIs reached an all-time high for the fourth year in a row, with teens and young adults accounting for about half of the cases, according to the U.S. Centers for Disease Control and Prevention. Two out of three new HIV infections in young people are among black and Hispanic males, and more than 200,000 births a year are to teens and young adults, the study authors noted. For the new study, researchers interviewed 25 black and Hispanic fathers and sons (aged 15 to 19) from New York City. The research was led by Vincent Guilamo-Ramos, a professor at New York University and a nurse practitioner specializing in adolescent sexual and reproductive health at the Adolescent AIDS Program of Montefiore Medical Center, in New York City. The interviews made it clear that fathers talking to their sons about using… read on >

Doctors should screen women for depression during and after pregnancy, the American Academy of Pediatrics (AAP) says in an updated policy statement. Undiagnosed and untreated depression among pregnant women and new mothers can put a baby’s health at risk, and is one of the most common and costly pregnancy-related complications in the United States, according to the AAP. “When we are able to help a mother deal with her mental health, we are essentially reaching the whole family,” statement lead author Dr. Marian Earls said in an academy news release. “We hope to create a protective buffer for the baby while strengthening family relationships and well-being.” Between 15 percent and 20 percent of new mothers are affected by depression during pregnancy or in the year after giving birth, a problem now called “perinatal depression.” About 50 percent of women with perinatal depression are undiagnosed and untreated. This can hinder bonding and healthy attachment, skew a mother’s perception of her baby’s behavior, and impair her ability to keep her baby safe, researchers have found. Women should be screened for depression once during pregnancy and during the infant’s well visits at 1, 2, 4 and 6 months of age, according to the policy statement, which also encourages pediatricians to find support for patients with depression. Statement co-author Dr. Jason Rafferty said, “We know that postpartum depression can… read on >

Vaping among American teenagers increased dramatically in 2018, with nearly two of every five high school seniors reporting they’ve tried an e-cigarette during the past year, a new survey reveals. There was a bit of good news in the report, with teens reporting decreased use of alcohol, tobacco and opioids. But the vaping trends remained troubling. About 37 percent of 12th graders said they’d vaped within the past 12 months, compared to about 28 percent in 2017, according to the latest Monitoring the Future survey. Vaping rates also increased by about one-third in younger teens, with about 18 percent of 8th graders and 32 percent of 10th graders reporting they’d tried e-cigarettes in 2018. “That’s a marked increase just over a one-year period,” said Dr. Wilson Compton, deputy director of the U.S. National Institute on Drug Abuse, which funds the survey. “In fact, the investigators pointed out this is the largest increase they’ve ever seen in a substance product by youth in America,” he noted. After alcohol, vaping is the second-most common form of substance use in the United States, the survey found. However, marijuana use remains steady among high schoolers, with nearly 6 percent of 12th graders reporting daily use. For the past two decades, daily use among high school seniors has hovered between 5 and 6.6 percent. “When we see rates of around… read on >

Weekly Gravy

Look Good – Feel Good – Feed Good

A little about: Weekly Gravy

All Sauce from Weekly Gravy:

Protein Portions: Feeling Satisfied on Fewer Calories

Take It Outside! The Benefits of Exercising Outdoors

Heart Surgery Won’t Cause Brain Decline, New Study Says

California Farm Tied to E. coli Outbreak Expands Recall Beyond Romaine Lettuce

Health Tip: Use Medical Devices Safely

Practice Patience for a Happier, Healthier You

Fast Facts for Men (and Women) About High Cholesterol

Father-Son Talks About Condoms Pay Health Dividends

Docs Should Screen for Depression During, After Pregnancy

More U.S. Teens Are Vaping, But Use of Opioids, Alcohol Falls