Eats « Weekly Gravy

Creamy and rich, yogurt is a versatile dairy food that can be turned into delicious meals. It’s high in protein, probiotics to help with digestion, and other essential nutrients like calcium. Research has shown that the fat in yogurt doesn’t damage your heart, so full-fat is fine unless you’re on a low-fat diet for health or to lose weight. In this case, 0% fat is for you. When it comes to yogurt flavors, however, skip the “fruit on the bottom” varieties and avoid the kids’ brands that come in a tube and have loads of sugar. Instead, start with plain yogurt and flavor it yourself. For extra creaminess, go for Greek yogurt. Thicker than sour cream, it can be used in its place in many recipes. If you don’t want the tanginess of plain yogurt, stir in the sweetener of your choice. This way you can control the amount of sugar. Also remember to check the expiration date before you buy. While you’re in the dairy section, check out kefir, a yogurt-like drink that contains even more probiotics than yogurt. It’s a great base for smoothies. Whether you prefer yogurt or kefir, here are three fun ways to enjoy them: For a fast dip, stir dried onions into 2% Greek yogurt along with celery salt, Worcestershire sauce, soy sauce and black pepper to taste. For… read on >

The more we learn about fiber, the more important the recommendation to get enough of it becomes. Key Health Benefits of Fiber Lowering cholesterol Lowering blood sugar Easing elimination Improving heart health Possibly reducing colon cancer risk Helping with weight control “Fiber” is actually an umbrella term for many different types in foods, so many that they’ve been likened to vitamins. They vary in function and amount needed, but all contribute to better health. Common thinking has been that soluble fiber, typically found inoatsand in legumes like peas and lentils, helps lower cholesterol and regulate blood sugar, while insoluble fiber, found in wheat bran and fruit and vegetables, helps keep you regular. Turns out that it’s not quite so black and white. Some soluble fibers like oat bran and psyllium do both jobs, while others don’t seem to affect cholesterol. That’s why getting a mix through a varied diet makes the most sense. But it’s also important to get enough fiber every day. While eating lots of fruit and vegetables is good for many reasons, realize that even eating the skins contributes only slightly to meeting daily fiber needs. Try to increase and vary the total amount of fiber-rich foods you eat by adding whole grains like wheat, oats, rye, barley, millet and buckwheat, along with legumes, nuts and seeds. The U.S. Food and Drug… read on >

Is that second serving of steak or extra strip of bacon worth shaving time off your life? That’s a question researchers want you to ponder, because their new study finds the more red and processed meat you eat, the greater the odds of cutting your life short. People who increased their red meat intake by just half a serving a day boosted their risk of dying over the next eight years by 10%, the study authors said. And the type of meat made a difference, the investigators found. Eating a half serving more of processed meats like hot dogs and salami was tied to a 13% higher risk of dying early, while more unprocessed meat increased the risk 9%. “When people reduce their consumption of red meat and add other sources of protein, they have a lower risk of mortality,” said lead researcher Dr. Frank Hu. Hu is chair of the nutrition department at the Harvard T.H. Chan School of Public Health in Boston. The good news: Cutting down on red meat and adding vegetables, eggs, dairy, seeds, whole grains, nuts, fish and chicken to your diet will add years to your life, he said. The study found that replacing one serving of red meat with fish every day over eight years was tied to a 17% lower risk of death over the next eight… read on >

Whether you grow it yourself or buy it at your farmers’ market or grocery store, zucchini is a great way to add variety to traditional dishes and even increase portion sizes of favorite recipes without extra calories. Love cool cucumber salad? For a tasty variation, use thin strips of peeled zucchini, cut on a mandoline. (Note: Mandoline blades are sharp. Always use the gripper to hold the food you’re prepping.) Toss with lemon juice, chopped dill, salt and olive oil, then refrigerate for one hour before serving. Next, try zucchini “noodles” in place of white pasta. Grate zucchini with the shredder attachment of the mandoline. Heat 1 tablespoon of olive oil in a large skillet over medium heat, then cook the zucchini for one minute until it begins to soften. Toss with your favorite marinara. Want to get more creative? These easy zucchini fritters taste great hot or cold. Zucchini Fritters 2 eggs lightly beaten 1/4 cup parsley, chopped 1/2 cup grated Parmesan cheese 1/2 cup white whole-wheat flour 1/2 teaspoon baking powder 1/4 cup tarragon, chopped (optional) 1/8 to 1/4 teaspoon nutmeg, as desired 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper or to taste 1 pound zucchini (about 2 medium), stems removed and grated Olive or canola oil Combine all ingredients except the zucchini and oil in a large bowl. Whisk for one… read on >

Americans are making shifts in the supplements they take — fewer multivitamins and vitamins C and E, more fish oil and vitamin D. Many think of supplements as magic bullets, but studies don’t always support their supposed benefits. Some research is positive. Vitamin D is important for good health and very hard to get naturally from foods or, if you live in northern latitudes, from the sun. So you might need a supplement to meet daily needs. But first ask your doctor for a blood test to check your level and, if it’s low, whether it’s safe for you to sit in the sun twice a week for 15 minutes to allow your body to make D naturally. Significant studies show that it’s better to get certain nutrients directly from food. For instance, while foods high in omega-3 fatty acids, from walnuts to oily fish, have been linked to reduced risk of heart disease, the omega-3s in fish oil capsules may not deliver the same benefits. A 2018 study conducted by the U.S. Department of Agriculture found that many supplements — from vitamins A and D to the minerals selenium and chromium — contain higher amounts of the nutrient than stated on the label. That’s a concern because some good-for-you supplements can be harmful at high doses — even calcium, which is highly touted for… read on >

Juicing nutrient-rich green vegetables like kale, broccoli and spinach gives you a brew of many vitamins and minerals, all in just one cup. But green juices can have an overpowering flavor, so many people want to cut their “bite” with the natural sweetness of fruit and/or a bit of sweetener, such as plant-based stevia or a teaspoon of maple syrup or agave. Here’s how: If you have an overripe banana on your counter, toss it into the juicer with your greens and an apple for a juice that tastes like a sweet banana shake. Adding cherries, blueberries or blackberries will also mask the flavor of fresh greens while contributing plenty of antioxidants and other nutrients. If you’re a fan of spice, add a piece of peeled ginger root for extra kick. Do you crave chocolate? Juicing blueberries and cocoa powder along with greens is a delicious way to satisfy the urge. This recipe also calls for some water to give your juice volume, plus vanilla extract for richness. Finish it with a hint of sweetener and you have a chocolate drink that’s fit for any sweet tooth. Chocolate Juice 1 cup blueberries, fresh or frozen 1 teaspoon vanilla extract 1 tablespoon cocoa powder 2 cups baby spinach 1/2 cup water Sweetener or sugar substitute of your choice If using frozen berries, defrost before juicing. Place… read on >

The kind of foods you eat, and even the order in which you eat them can affect your odds of developing type 2 diabetes, three new studies suggest. The studies — being presented to the American Society for Nutrition — found: Switching to a mostly plant-based diet (but one that could still include meat and dairy) could reduce the risk of type 2 diabetes by as much as 60%. Eating greater amounts of vitamins B2 and B6 was linked to a lower risk of type 2 diabetes, while getting more B12 in the diet seemed to be associated with a higher risk of type 2 diabetes. The order that you eat your foods appears to matter. People who ate vegetables before having meat or rice had lower blood sugar levels, along with positive changes in their hunger hormones. Dr. Rekha Kumar, an endocrinologist at NewYork-Presbyterian and Weill Cornell Medical Center in New York City, reviewed the findings. “Emphasizing fruits and vegetables and whole foods is a very practical and easy way to manage type 2 diabetes,” she said. “Half your plate should be green, even at breakfast, when you could have an egg white omelet with spinach for example.” As for the sequence of eating, Kumar said vegetables, high-fiber foods and even protein take longer to leave the stomach, which slows down the rise in… read on >

Eight of every 10 American households buys sodas and other sugary drinks each week, adding up to 2,000 calories per household per week, new research shows. To put that in perspective, 2,000 calories is equal to the recommended average caloric intake for an adult for an entire day. With the obesity epidemic continuing for Americans young and old, it’s still tough to get the message out that sugary drinks may prove lethal over time, one expert said. “It startles me how many patients of mine state that they ‘understand that soda is not good’ — however, they continue to drink for the pleasure principle,” said Sharon Zarabi. She directs the bariatric program at Lenox Hill Hospital in New York City. However, Zarabi added, “when you actually sit down and spend time explaining the contribution of excess calories, inflammatory markers, elevated triglycerides, addictive properties, weight gain, etc., you paint a different picture.” The new study was led by Stephen Onufrak, of the U.S. Centers for Disease Control and Prevention. The report — and a number of related studies — were to be presented Sunday at the annual meeting of the American Society for Nutrition, in Baltimore. In the soda consumption study, the CDC team looked at data from a government survey of the weekly grocery-buying habits of nearly 5,000 U.S. households, compiled in 2012. The findings… read on >

A new research review published in the BMJ has added to the debate over the merits of breakfast. It has long been regarded as “the most important meal of the day” — and probably still is for growing children — but what about adults who are trying to lose weight? The theory has been that eating breakfast headed off rebound eating later in the day and into the night. But the new review found that, for weight loss, eating breakfast tended to slow dieting results and could even lead to consuming more calories later in the day. Delaying the first meal seems to keep the body in the fat-burning mode set in motion once you stop eating the night before. Having a daily 16-hour food gap is what can speed weight loss. Contrast this with the findings of an earlier study published in the Journal of the Academy of Nutrition and Dietetics, comparing breakfast eaters to breakfast skippers. All were women between the ages of 18 and 45. That study found both diet and mood differences between the two groups. Though everyone ate the same number of calories, the breakfast eaters scored higher in diet quality, getting more whole grains, fruits and key nutrients like folate, calcium and potassium. The breakfast skippers ate more saturated fat and sugar, especially at night, and these empty calories… read on >