Eats « Weekly Gravy

(HealthDay News) — Caffeine in limited amounts is OK for most people, but too much of the stimulant can be dangerous to your health, the U.S. Food and Drug Administration says. The FDA adds: Caffeine is found in many foods, including various beverages and dietary supplements. Coffees and teas labeled “decaffeinated” can actually contain 2 to 15 milligrams of caffeine in an 8-ounce cup. Pregnant women and people who take certain medications should be aware of their doctor’s recommended caffeine consumption. The FDA suggests consulting a physician about the safety of children consuming caffeine. Caffeine should not be used as a substitute for sleep. If you want to cut back on caffeine, do so gradually to avoid unpleasant withdrawal symptoms.

For many, the start of the new year signals the start of a new diet. But what’s the best way to eat if you want to lose weight? For overall healthy eating, the best diet plan is the Mediterranean diet, according to U.S. News & World Report’s annual diet review. The DASH (Dietary Approaches to Stop Hypertension) diet was ranked second on the magazine’s overall Best Diets 2019 list, followed by the Flexitarian plan. All three plans focus on eating a mostly plant-based diet (veggies, fruits and whole grains), healthy fats and lean protein sources. “I hope these rankings steer people in the direction of doing something healthful,” said nutritionist Samantha Heller of NYU Langone Health in New York City. “I wish though, that we weren’t so obsessed with weight loss and diets, per se. I wish the focus was on adopting a healthy lifestyle, like eating a more plant-based diet, getting regular exercise, getting enough sleep and managing stress, all of which help us live a better quality of life,” Heller said. To that end, she said the top three diets are all similar in their food content, and all can be healthy eating regimens. The Mediterranean diet has been linked to increased longevity and a decreased risk of chronic illnesses, the report said. The Mediterranean diet was also ranked high in multiple categories… read on >

Taking care of your health is one of the best gifts you can give yourself this holiday season, a medical expert suggests. “This festive time of year can be a lot of fun, but may also hurt our mental and physical health,” said Dr. Joseph Cooke, chairman of the department of medicine at NewYork-Presbyterian Queens hospital. “When we’re stressed or in a rush, it’s easy to forget to take care of ourselves. To have a happy and healthy holiday season, we should all take a few moments to pause, and be mindful of what our body and mind are telling us,” he added in a hospital news release. It’s important to set realistic expectations and goals. Say no to social activities, chores and events when you need to, and be sure your priority is on you, your family and your health. Holiday parties and shopping can expose you to illness-causing germs. Carry an alcohol-based hand sanitizer with you or wash your hands frequently with warm water and soap. Be sure to drink plenty of water. Dehydration can increase levels of the stress hormone cortisol, leading to feelings of anxiety, exhaustion and irritability, according to Cooke. Be active. Try to get at least 30 minutes of outdoor activity every day. For example, go for a run, take a walk with your family, or go ice skating.… read on >

It’s not just a sign of the holiday season. Food servings have been getting supersized everywhere, from restaurants to grocery shelves. So it can be hard to know what a recommended portion size actually looks like anymore. Whether it’s a scoop of ice cream or a serving of vegetables, it’s probably a lot more than you think. However, everyday items as well as your own hand can serve as visual guides. For a one-cup measure of foods like cereal, fruit chunks or vegetables, picture a baseball, tennis ball or your own clenched fist. For a half-cup, picture that baseball cut in half or the front part of your fist. Other common portion sizes may be even smaller than you realize. For instance, one tablespoon is about the size of your thumb tip. One teaspoon is the size of the tip of your index finger. And a teaspoon of a liquid, like olive oil, is the surface of a postage stamp. Here’s some holiday help for measuring other small amounts: One-and-a-half ounces of cheese is about the size of a 9-volt battery. A one-ounce piece of bread is the size of a 3″ by 5″ index card. One ounce of nuts should fit snuggly within the cup of your hand. Three ounces of meat should fit into the flat square of your palm — it’s about… read on >

Many people rely on chicken noodle soup to soothe a cold, but few know exactly why the warm broth brings relief. But one dietitian can explain its magic. “Studies have shown that a hearty bowl of chicken noodle soup may help clear nasal congestion and ease cold symptoms,” said Sandy Allonen, a clinical dietitian at Beth Israel Deaconess Medical Center in Boston. “It’s all about the ingredients.” When you have a cold, it’s also important to stay hydrated, she added. “A clear broth is warm and soothing, making it a great source of hydration while you’re sick, especially if you have a sore throat,” Allonen said in a hospital news release. “You may think added salt and other seasonings aren’t great for you, but in moderation, these spices can help combat the feeling of dull taste buds,” she noted. “A loss of taste is common in a cold, but as with any flavor enhancer, salt is great for getting you to eat more.” The chicken in your soup offers a number of benefits. It’s high in protein that helps the immune system, and is also a good source of vitamins and minerals, such as B vitamins, which boost immunity and help with digestion. “Chicken is also high in tryptophan, which helps your body produce serotonin that can enhance your mood and give you the feeling… read on >

When the 2015 U.S. Dietary Guidelines were released, they included details for following the Mediterranean-style diet. That’s the way of eating in countries that border the Mediterranean Sea and has been associated with many health benefits, from a sharper mind to a healthier heart. The eating plan includes more fruit and seafood and less dairy than traditional healthful diets. And this way of eating is as tasty as it is healthy and easy to follow. The first guideline of the Mediterranean diet is to eat mostly plant-based foods — a wide variety of fruits and vegetables, whole grains, legumes and nuts. Next, is to replace butter with healthy fats, such as olive oil. Also, use herbs and spices instead of salt, eat fish and poultry at least twice a week, and limit red meat to just a few times a month. In terms of exact portions, for a daily diet of 1,200 calories, start with 1.5 cups of vegetables and increase from there. Over the course of every week, get a mix of dark green, red and orange veggies for their range of micronutrients, and include some legumes, great sources of fiber and some protein as well as carbs. Other amounts of daily foods to include are 1 cup of fruit; 4 ounces of grains — at least half of which are whole grain; 2.5… read on >

Jen Godfrey couldn’t shake the “deep cloud” that lingered even after she found an antidepressant she could tolerate. Then a string of stressors hit — five years of fertility treatment and an 80-pound weight gain during pregnancy that left her with persistent pain; a close relative’s suicide; another who went missing; and her own divorce. It was all too much for Godfrey, a recovering alcoholic with a family history of depression. “The life stuff just had a gravitational pull,” said the 44-year-old stay-at-home mom from Reno, Nev. “I just thought: I don’t drink, I’m a good friend, a good mother, a good spouse — I should be a lot happier.” Godfrey’s search for relief pointed her to an unapproved and costly treatment for depression — ketamine. An animal anesthetic best known as the addictive party drug “Special K,” ketamine was approved for use as a human anesthetic in 1970 and it’s often used in emergency care to sedate kids and patients with breathing problems. Low, intravenous doses have been found to boost mood and curb suicidal thoughts, but the U.S. Food and Drug Administration has not approved it as a treatment for depression. And the American Psychiatric Association (APA) warns patients about the potential for abuse and the lack of large, long-term studies of its effectiveness. Even so, ketamine clinics like the one now treating… read on >

Researchers say they’ve identified a potential link between food allergies and flare-ups of multiple sclerosis. “Our findings suggest that MS patients with allergies have more active disease than those without, and that this effect is driven by food allergies,” said study author Dr. Tanuja Chitnis, an MS specialist, and colleagues. Multiple sclerosis is a disease of the central nervous system that can affect balance and mobility. Exactly how food allergies might exacerbate MS isn’t clear. But the researchers said the results suggest they might boost MS-related inflammation. Allergies may also alter gut bacteria, which can produce chemicals that affect the central nervous system, the study authors said. Because this is an observational study, it can’t prove cause and effect. Further research is needed to confirm the findings, said Chitnis, an associate neurologist at Brigham and Women’s Hospital in Boston, and her co-authors. The study was published online Dec. 18 in the Journal of Neurology, Neurosurgery and Psychiatry. It included more than 1,300 MS patients in the United States. The participants provided details about food, drug, or environmental allergies and symptoms between 2011 and 2015. More than 900 had one or more allergies, while the rest had no known allergy. Of the patients with allergies, almost 600 had an environmental allergy — such as pollen, dust mites, grass or pets. More than 200 had a food… read on >

Does your typical afternoon snack leave you feeling unsatisfied and reaching for more? If your pick-me-up is a bag of salty chips or a chocolate bar, a better (and healthier) way to go is with a high-protein choice, according to research published in The Journal of Nutrition. Snacks can make or break your diet. They can be a bridge from one meal to the next, keeping hunger in check and keeping you from overeating at meals. But if you’re not careful, they can add unwanted and even excessive calories to your daily total. Studies show that people of normal-weight tend to choose healthy snacks, like protein, fruit or whole grains, while overweight people tend to choose snacks high in fat and sugar, often compounding their weight woes. The study, which involved teens, found that surprisingly good snacks are soy-based, high-protein choices — a perfect way to get more plant foods in your diet. When comparing the effects of a high-protein soy snack to a high-fat snack, the researchers found that eating soy protein improves appetite control and diet quality, and helps you feel more satisfied. It can also boost your mood and brain function. Soybeans are nutritionally unique — the only vegetable that offers complete protein, all nine essential amino acids needed for health. They’re rich in B vitamins, iron, calcium and omega-3 fatty acids.… read on >

No one thinks of a piece of layer cake as a diet item. But it turns out that even conscientious label readers may overestimate the size of a single serving and underestimate the number of calories they’re eating. Researchers at Cornell University’s Food and Brand Lab looked at dozens of packages of dry cake mixes. They found that, while nutritional labels give the calorie count of a specific amount of unfrosted cake, the photo on the front often shows a larger piece plus enough frosting to more than double the listed calories. The researchers also surveyed different groups of women for their study and even those who work in the food industry overestimated serving size because of photos on the packages. Can you have a reasonably sized slice of cake while on a diet? It’s possible when you make your own simple cake from scratch. For instance, light and airy angel food cake is made with egg whites and has just 150 calories for one-twelfth of a 10-inch cake. A drizzle of pureed berries with or without a dollop of thick Greek yogurt makes a healthy alternative to frosting. When you want something sweeter, keep in mind that a thin glaze has fewer calories and none of the fat of a frosting. Another option is baking a meringue-based cake called a dacquoise, made from stiffly… read on >