Eats « Weekly Gravy

MONDAY, Jan. 21, 2019 There’s no doubt that an unhealthy diet and couch potato lifestyle put your health at risk, but when considering improvements, should you change one at a time or both at once? Northwestern University researchers found that it’s not only doable, but also more effective, to change unhealthy behaviors simultaneously. Different groups of study participants were given a pair of changes to make. One involved diet — either lowering saturated fat or increasing fruit and vegetables. The other involved activity — either increasing exercise or reducing screen time. All participants received remote coaching to help them with motivation, but those assigned to eat more produce and spend less time with their gadgets were most successful at making healthy changes stick. The researchers followed up with another study that looked at making all the changes simultaneously — increasing produce while reducing saturated fat, and exercising more while decreasing screen time. They added a smartphone component along with the coaching and found that participants who stuck with the program were able to reach all goals over the nine-month study. A separate study at Stanford University found that participants who boosted exercise and diet together improved in both areas. They also reached the goals of completing 150 minutes a week of physical activity, getting the recommended servings of fruits and vegetables each day, and limiting… read on >

For many, a microwave is indispensable, but questions remain about the safety of containers used to cook and reheat food in it. Most of the controversy surrounds the chemicals used to make plastic containers soft or clear, like BPA and phthalates. These chemicals are called endocrine disrupters, because they can mimic hormones such as estrogen in a bad way. The chemicals can leach into your food, especially when containers are heated. According to the nonprofit Environmental Working Group, other chemicals, even replacements for BPA, haven’t been tested enough to know if they’re truly safe. Some experts recommend not using any plastic container in the microwave, even if it is stamped “microwave safe.” Microwaves heat unevenly and can create hot spots where plastic is more likely to break down. Instead, use ceramics or glass labeled microwaveable. Also, rather than covering even a glass dish with plastic wrap, place wax paper, a plain white paper towel or parchment paper over the container before microwaving. If you must use plastic, the Environmental Working Group suggests choosing containers marked with the number 1, 2, 4 or 5. These don’t contain BPA and may be better choices. Avoid polycarbonate containers, which are sometimes stamped with the number 7 or “PC.” If you must wash any plastic in the dishwasher (where high heat can break down the plastic), put them on… read on >

Making soup is an easy way to get your veggies while having a warming, low-calorie meal. Soups can also double as easy lunches that just need re-heating. Here are two to try: Creamy Asparagus Soup 1 tablespoon olive oil 1 large onion, diced 3 cloves garlic, minced 2 pounds asparagus, chopped 3 cups low-sodium chicken broth 1/4 teaspoon each salt and pepper Heat the oil in a large saucepan, then add the onions and garlic. Cook at medium heat until the onions are soft and translucent, but don’t let them darken in color. Add the asparagus, broth, salt and pepper and simmer for about 20 minutes. Let the mixture cool enough to handle and then puree with an immersion or standard blender until smooth. Yield: 4 to 6 servings. Sweet and Satisfying Corn Chowder 2 slices bacon, minced 1 tablespoon olive oil, if needed 1 small white onion, chopped 2 cups broccoli florets 1 tablespoon whole-wheat flour 1/4 teaspoon paprika or cayenne pepper 2 large baking potatoes (about 1-1/2 pounds), peeled and cubed 2 cups fresh or frozen corn kernels (defrost under hot running water for 30 seconds) 4 cups chicken broth 1 cup nonfat milk 1/4 teaspoon salt 1/4 teaspoon ground pepper 1/2 cup chopped chives Render the bacon in a heavy saucepan over medium-high heat, adding the olive oil if the bacon doesn’t… read on >

Fried chicken, french fries and chicken-fried steak might be delicious, but treating yourself to such fare regularly could be deadly, a new study warns. Women who eat more than one serving a week of fried chicken or fried fish have an increased risk of heart disease and death, researchers report. “Overall, we found that total fried food consumption is related to higher risk of all-cause death, and also death from cardiovascular disease,” said senior researcher Dr. Wei Bao. He’s an assistant professor of epidemiology with the University of Iowa’s College of Public Health. The results are not surprising “given the association of fried food to weight gain and obesity, as well as elevation of cholesterol and triglycerides,” said Dr. Guy Mintz, who was not part of the study. He directs cardiovascular health and lipidology at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, N.Y. “Poor decisions lead to poor outcomes. We have the opportunity to help ourselves live healthier and longer with lifestyle changes,” Mintz said. “It is time we own what we eat and realize our dietary choices have consequences.” For the study, Bao and his colleagues relied on data from the Women’s Health Initiative, a long-running federally funded study focused on heart disease, cancer and other health problems in postmenopausal women. Nearly 107,000 women between ages 50 and 79 were quizzed on… read on >

Weight loss wisdom suggests chewing every bite 15 or more times to give your brain time to process what you’re eating and send the signal that you’re full. Now a group of studies has found that counting the bites themselves could be an effective way to lose weight. Knowing that dieters often underreport how many calories they eat, researchers from Clemson University conducted a number of studies that showed bites could be a more accurate measure of food intake. They also found that wearable technology that can count the bites for you and tell you when you’ve reached your limit can help you eat less. To create a realistic bite goal for yourself, start by establishing your baseline number of bites. Without changing anything about your current consumption, track and write down every bite you take at every meal and snack for one week. Then you can work on reducing that number. A pilot study at Brigham Young University found that when participants cut their bites by 20 percent or 30 percent at every meal and snack, they lost an average of about one pound a week and lowered their body mass index (BMI), too. (BMI is a measure of body fat that takes into account a person’s weight and height.) One reason counting bites helps is that it keeps you from mindless eating. It’s… read on >

(HealthDay News) — If you have arthritis, there are foods that may help you feel better. A diet that’s rich in vitamins and minerals, and includes fruits, lean proteins, fish, vegetables, nuts and healthy oils may be most beneficial, the foundation says. But it cautions against changing too much, too soon. Gradually swap out ingredients at each meal, and you may feel a big difference in how you feel and how well you can manage your pain and discomfort, the foundation adds.

Would you stop taking a medication if you heard a negative news story about it? Sticking with a prescription drug regimen, or “medication adherence,” is already a challenge for many patients, with not taking medications as prescribed being a key reason people struggle to control chronic conditions. Adding to the problem, according to a Danish study, is that negative reports in the media can further erode adherence, especially with new prescriptions. The study looked at one of the most commonly prescribed drugs, statins, which are designed to lower cholesterol and prevent heart disease. It showed that for every negative news story about statins, there was an increased likelihood of people new to the drugs stopping them. That’s particularly dangerous, because people who stop taking their statins have a higher risk of heart disease and death than patients who stay on their medication, according to the research. There’s no doubt that headlines about drugs can be confusing and even overwhelming. There were more than 1,900 stories about statins alone during the 15 years of the study, both positive and negative. And there have been even more since then, including the value of using statins to get LDL (“bad”) cholesterol down below the guideline of 70. This shows that it’s important not to overreact to any one piece of news. If you’re concerned about any drug that… read on >

(HealthDay News) — More than 70 percent of U.S. adults are overweight or obese, the National Institute of Diabetes and Digestive and Kidney Diseases says. Are you one of them? Before starting a weight loss plan, you should visit your doctor. The first questions to consider are: How can I change my eating habits so I can reach a healthier weight? How much and what type of exercise do I need to reach a healthier weight? Could I benefit from seeing a nutrition professional or weight-loss specialist? The agency says you should do your research before starting a new weight loss plan. Look for one that will promote healthy behaviors that help you lose weight safely. Also, find one that you will commit to every day, to help keep the weight off permanently.

(HealthDay News) — A key to successful dieting is to enjoy your food more, while eating less, the U.S. Department of Agriculture says. Your meals should include all of the food groups while limiting sugar, salt and saturated fat, the agency says. The USDA offers these additional suggestions: Learn the ingredients in all foods and beverages you consume, which will help you make healthier choices. Eat slowly, enjoy the taste and texture of your food and pay attention to how you feel. Use a smaller plate. Chose healthier options if you eat out. Feed your sweet tooth with fruit, instead of choices with added sugar. Eat more vegetables, fruit and whole grains. Opt for calorie-free beverages, such as water, unsweetened tea or sparkling water, over soda and alcoholic drinks. Make sweets a once-in-a-while treat. It’s OK to indulge occasionally, not daily.

(HealthDay News) — Refrigeration can help keep food safe from germs and prevent food-borne illnesses. The U.S. Food and Drug Administration suggests these refrigeration tips: Marinate food in the refrigerator instead of at room temperature. Bacteria can multiply rapidly at room temperature. Never reuse marinating liquid unless you bring it to a rapid boil first to kill any germs. Clean the refrigerator often and wipe spills immediately to reduce the growth of bacteria. Prevent drips from thawing meat that can allow germs from one food to spread to another. Cover foods in the refrigerator. Check leftovers daily for spoilage. Store eggs in the carton in the refrigerator itself rather than on the door, where the temperature is warmer. Always check expiration dates. If food looks at all questionable or is past its expiration date, throw it out.