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Fruits and veggies are great ways to get important nutrients, try new tastes, and add low-calorie sides to your meals. When fresh isn’t available or affordable, frozen is a healthy option. Look for fresh-frozen fruits and vegetables that have been properly stored, the U.S. Department of Agriculture recommends. Packages should feel firm. They shouldn’t be limp, wet or sweating, which are signs of thawing. However, when choosing vegetables and fruits sold in bags, you should be able to feel individual pieces, not large solid blocks of food, which could signal that the contents thawed and re-froze. Avoid stained packages or any with visible ice crystals, other signs of defrosting and re-freezing. Choose plain frozen vegetables without any butter, sauce or added salt. Choose plain frozen fruit without any added sugar. These are also the best options when adding the food to a recipe. Look for U.S. grade standards that measure quality. These are optional, so they’re not always printed on the package. But when they are, Grade A fancy vegetables have the most color and tenderness. Grade B aren’t quite as perfect and have a more mature, slightly different taste. Grade C are less uniform in color and flavor but are fine for soups and stews. Grade A fruits are near picture-perfect. Grade B, the most common fruit grade, signals very good quality. Grade C… read on >

If the constant stream of bad news from around the world gets to you, one psychiatrist suggests that helping others might make you feel better. “The sheer volume of stressful events occurring on a near-daily basis can make people feel pessimistic or fearful,” said researcher Emanuel Maidenberg, a clinical professor of psychiatry at the University of California, Los Angeles. “As we continue adapting to the ever-increasing speed of the news cycle, it’s important to take a moment to explore the impact it is having on how we feel, behave and think, to better take care of ourselves,” he added in a university news release. Maidenberg suggested a number of ways to cope with an uncertain world. You can gain a sense of control by helping others. Making a donation or volunteering your time to help others can ease feelings of helplessness, he said. If you feel overwhelmed, seek social support. This could include something like joining a book club or other type of group, Maidenberg explained. In addition, it’s a good idea to do more leisure activities that you enjoy, get more exercise, and maintain a consistent sleep schedule. Finally, Maidenberg advised, limit your exposure to news. Restrict it to certain times of the day or certain days of the week. It might also be a good idea to limit your sources of news. For… read on >

You may not want to sit down for this. New research finds the mere act of standing burns more calories over time compared to sitting, and anyone bent on weight loss may want to remain upright a few more hours each day. In fact, standing for six hours each day — at a ‘standing desk’ at the office, for example — could help you shed more than five pounds in one year, the new study found. Even though the notion of standing instead of sitting for a few more hours per day might seem daunting, “for the person who sits for 12 hours a day, cutting sitting time to half would give great benefits,” said study author Dr. Francisco Lopez-Jimenez. He’s chair of preventive cardiology at the Mayo Clinic in Rochester, Minn. “Standing not only burns more calories,” Lopez-Jimenez said in a Mayo news release, “[but] the additional muscle activity is linked to lower rates of heart attacks, strokes and diabetes, so the benefits of standing could go beyond weight control.” One cardiologist who read over the findings agreed. “Any amount of exercise is good exercise,” said Dr. Rachel Bond, who directs Women’s Heart Health at Lenox Hill Hospital in New York City. “When it comes to sitting, we can see clear-cut detrimental effects to cardiovascular disease risk factors.” Numerous recent studies have found that… read on >

Still looking for a New Year’s resolution? Consider strength training. It’s important for everyone, regardless of age, gender and how developed you do and don’t want to get. Strong muscles make everyday activities easier and allow you to maintain your independence throughout life. But you don’t have to go to a gym to get in these workouts. If you prefer machines to free weights yet have limited space, an all-in-one home weight machine with multiple stations for upper and lower body workouts is a great option. There are many different types of such machines and you’ll want to try out the various options to see what feels most comfortable, according to experts from the American College of Sports Medicine. Machines with weight stacks allow you to change the resistance from tens to hundreds of pounds by moving a pin. Some popular machines have rods or cables that you move to increase tension and resistance. Others use fluid-filled hydraulic pistons. And still others use your own bodyweight to create the resistance — you increase the difficulty just by sliding a lever. Many machines come with directions for a workout that targets all your muscle groups. It might take trial and error to find the right starting weight for each exercise. But as with any strength-training program, your goal for each movement is to build up to… read on >

If you think your battle against obesity ends on the operating table, you’re mistaken. “Exercise and eating smaller portions have to be part of your lifestyle change in order to be successful” after weight-loss surgery, said Dr. Ann Rogers, director of Surgical Weight Loss at Penn State Medical Center, in Hershey, Pa. It’s also important to keep a detailed food journal, she added. “It’s unbelievably helpful at getting people back on track because it forces them to be accountable,” Rogers said in a Penn State news release. Patients must also keep all follow-up appointments with their doctor. “There’s a lot of evidence that people who see their doctor regularly after surgery do better,” Rogers said. Some people are afraid of potential complications from weight-loss surgery, but for most, Rogers said, “it’s safer than choosing to live their lives as obese.” Doctors usually recommend patients try different types of diet and exercise for at least five years before considering weight-loss surgery. They should also have at least one serious weight-related health problem, such as diabetes, or a body mass index (BMI) of 35 or greater. BMI is a rough estimate of a person’s body fat based on height and weight. “Most of our patients have tried diet and exercise for their whole lives,” Rogers said. “Yet a lot of them have still been overweight or obese… read on >

It seems like “gluten-free” labels are popping up everywhere, including on foods that never had any gluten to begin with. Is this a health bandwagon you should jump on … or shy away from? Gluten is a protein found mostly in wheat, barley and rye. A gluten-free diet is a must for the 2 percent of the population diagnosed with celiac disease, to avoid serious intestinal inflammation. Some people have a lesser condition called non-celiac gluten sensitivity and may feel better on a gluten-free diet. What to avoid when you have celiac disease or gluten sensitivity: Wheat in all forms including durum flour, farina, graham flour, semolina and spelt. Barley and products with malt. Rye. Triticale. But for everyone else, gluten-free may just be more costly and could negatively affect digestive health because you’re missing out on fiber. Consumer Reports also found that some gluten-free foods have more fat, sugar and/or salt than their regular counterparts, and are short on nutrients like iron and folic acid — found in foods with enriched-wheat flour. Many products also replace wheat with rice. This is a concern because the U.S. Food and Drug Administration has been monitoring rice and rice products for the presence of small amounts of arsenic, which finds its way into rice from both natural and human sources. So, it’s important not to overload on… read on >

Many of us make choices about whether to eat healthy or not-so-healthy foods based on whether we’re in a good or not-so-good mood. When a bad mood strikes, we often tend to reach for junk food. And that can be a recipe for disaster when you’re trying to lose weight. Here’s how to keep your emotions from ruining your diet resolve. First, it helps to think about the future rather than just that moment. Refocus on the long-term health benefits of good nutrition, and remind yourself how much more important they are than any short-lived comfort from food. Next, look for ways to brighten your mood that don’t involve eating at all. If you’re blue, call a diet buddy who knows how to motivate you. Or turn on a favorite movie. If you’re nervous or angry, release your emotions by working out to your favorite music mix or taking a short run. Healthy lifestyle habits help insulate you from bad moods and the emotional eating that often follows. Boost your mood on a daily basis with regular exercise and with a few minutes of relaxation, like taking a warm bath, meditating, or reading a book. Using a food journal can help you look for causes of a bad mood, like stress, and show patterns you can then take steps to change. For example, if giving… read on >

Obesity and other health problems may boost the chances of cancer returning after a man has his prostate removed, a new study finds. “Prostate cancer is the most common cancer in men, and up to 30 percent of patients will develop recurrence after [prostate removal],” said study author Dr. Arash Samiei, of Allegheny Health Network’s urology department in Pittsburgh. Samiei’s team analyzed data from 1,100 prostate cancer patients who had their prostate removed (radical prostatectomy) at a Pittsburgh hospital between 2003 and 2013. The patients were an average of age 60 when diagnosed. Thirty-four percent were obese, and 19 percent had metabolic syndrome — a group of risk factors that increases the chances of heart disease, stroke and diabetes. Characteristics of metabolic syndrome include high blood sugar, obesity, abnormal cholesterol or triglyceride levels, and high blood pressure, according to the U.S. National Heart, Lung, and Blood Institute. The patients were followed for an average of four years. Prostate cancer returned in more than 32 percent of obese patients, compared with about 17 percent of those who weren’t obese, the researchers said. Patients with metabolic syndrome had a more than four times higher risk of prostate cancer return than those without the syndrome, according to the study. The findings are scheduled for presentation Friday at an American Association for Cancer Research meeting, in Austin, Texas. “Obesity… read on >

Working toward a healthier environment involves more than separating glass and plastic. Try a new take on the three “R’s” — recycle, reduce and reuse — to save money, energy and natural resources. Start in your pantry. Donate packaged foods you know you’re not going to eat to a local food bank or soup kitchen. When you shop, buying in bulk and choosing items in refillable containers translate to less packaging. These options are often more economical in the long-term, too. To make the most of some of your food waste, start a compost pile. This is a mix of organic material that can be used in your vegetable or flower garden. Compost piles do double duty by keeping this waste out of landfills, where it releases the potent greenhouse gas methane. The U.S. Environmental Protection Agency estimates that food scraps and yard waste represent up to 30 percent of what Americans throw away and could be easily composted instead. But compost only fruit and vegetable waste — no meat or bones, for instance. Compost Composition Greens: grass clippings, vegetable and fruit waste, and coffee grounds. Browns: yard materials like leaves, branches and twigs. Water: add to the greens and browns to help the composting material develop. When it’s ready, use your compost to feed your soil. It can help sandy soil hold nutrients and… read on >

Commuting by car doesn’t just try your patience. An Australian study published in the American Journal of Preventive Medicine found that it can also lead to weight gain, even if you’re active on the weekends. One answer is to turn at least part of your commute into a workout. As cities with municipal bike programs like New York and Cleveland have shown, biking is a quick way to get around and get great exercise. You don’t have to be a world-class cyclist or even go very fast to gain benefits from this low-impact cardio activity. Of course, you want to take all the necessary safety precautions. That means making sure your bike is in good working order. Wear a helmet plus any other protective gear that’s appropriate for you. Obey local traffic rules and take safe routes, preferably those with a dedicated bike lane. If your commute is too long to bike the entire way, try other ideas to shorten your time in the car. For instance, park your car 15 minutes from your office and walk the rest of the way — you’ll arrive less stressed. You’ll also unwind on the way back to your car at the end of the day. If you commute with mass transit, build some activity into your mornings by getting off one stop short of your destination. If… read on >

Weekly Gravy

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All Sauce from Weekly Gravy:

Tips for Choosing Frozen Fruits & Veggies

Good Deeds Soothe Stress

Take a Stand on Getting Slimmer, Healthier

Choosing the Right Home Weight Machine

Weight-Loss Surgery Alone Won’t Keep the Pounds Off

Who Really Needs to Go Gluten-Free

Putting the Brakes on ‘Emotional Eating’

What Might Make Prostate Cancer’s Return More Likely?

Some Smart Ways to Jumpstart Your Recycling Program

Turn Your Commute Into a Daily Workout