Eats « Weekly Gravy

Research consistently tells you just how important exercise is for health. It can help head off heart disease, stroke, diabetes and many types of cancer, including breast and colon cancers. A report published in the New England Journal of Medicine found that another important prevention factor for an even wider group of cancers is having a body mass index (BMI) below 25. BMI is a measure of body fat that takes into account a person’s height and weight. A low BMI means you have less fat on your body. The report also showed that health risks can be up to 50 percent higher if you’re overweight (with a BMI between 25 and 29.9) — and up to 80 percent higher if you’re obese (with a BMI of 30 and over). Indeed, a high BMI may be to blame for nearly 4 percent of all cancer cases, according to another study, published in The Lancet Oncology. There’s no doubt that diet and exercise work together to lower BMI. Besides cutting calories, to lose weight you need at least 30 minutes of moderate physical activity most days of the week, and 60 to 90 minutes a day to maintain a loss. But don’t stop there. Other research has found that the more exercise you do, the more you can reduce your risk for many diseases. Indeed, people… read on >

“140/90” had long been the line in the sand for getting high blood pressure under control. But in 2017, leading medical organizations lowered the definitions of normal, elevated and high blood pressure with the idea that starting treatment at lower “high” levels can better reduce heart attacks and strokes. This dramatically added to the number of people diagnosed with high blood pressure and redefined goals for those with the condition. Blood Pressure by the Numbers: Normal: Less than 120/80 mm Hg on both numbers. (The top number is the systolic pressure, which measures pressure when your heart beats; the bottom number is the diastolic pressure, which is when your heart is at rest, between beats.) Elevated: A systolic reading of 120-129 and a diastolic reading of less than 80 mm Hg. High blood pressure stage 1: A systolic reading of 130-139 or a diastolic reading of 80-89 mm Hg. High blood pressure stage 2: A systolic reading of 140 or higher, or a diastolic reading of 90 or higher mm Hg. Crisis level needing immediate attention: A systolic reading above 180 and/or a diastolic reading above 120 mm Hg. As part of the new guidelines, the target measurement for high blood pressure patients with existing heart disease was trimmed to less than 130/80 mm Hg. That guideline also applies to people with a 10 percent… read on >

Every five years, the U.S. government updates its dietary guidelines based in part on new research, but always with the goal of disease prevention. The 2015-2020 guidelines stress the need to shift to healthier foods and beverages. Although research links vegetables and fruits to a lower risk of many chronic illnesses and suggests they may protect against some cancers, roughly 3 out of 4 Americans still don’t get enough. While more than half of Americans eat the recommended amounts (or more) of grains and protein, not enough are making healthier choices like whole rather than refined grains, a step that may reduce heart disease risk and help with weight control. What to Eat: A variety of vegetables: dark green, red and orange, legumes and some starchy ones. Fruits, especially eaten whole. Grains, with at least half whole grains. No-fat or low-fat dairy, including milk, yogurt, cheese and/or fortified soy beverages. A variety of protein, including seafood, lean meats and poultry, eggs, nuts, seeds and soy products. Plant-based oils. Most people eat too many added sugars, saturated fats and salt, and need to cut back. The prior guideline to limit cholesterol to 300 milligrams a day has been left out, because dietary cholesterol, found in animal-based foods, is no longer seen as affecting blood cholesterol. But foods that are higher in cholesterol, like fatty meat and… read on >

When cold weather hits, a hot bowl of chili is a great way to fuel up. High-protein turkey chili contains a lot less fat than traditional recipes, yet can deliver all the flavor. Turkey is lower in calories than beef — as long as you buy lean ground turkey breast. This recipe also uses low-calorie vegetables for additional flavor (and fiber). Turkey Chili 1 pound ground turkey breast 1/4 teaspoon salt 1 tablespoon light olive or canola oil 2 teaspoons ground cumin 2 teaspoons sweet chili powder 1 teaspoon fresh rosemary 1 large onion, chopped 2 carrots, scrubbed and chopped 2 celery stalks, trimmed, peeled and chopped 1/4 cup tomato paste 28-ounce can chopped tomatoes 4 cups low-sodium chicken broth 15-ounce can pinto beans Your choice of toppings Sprinkle the turkey with salt. Heat a large stockpot on high heat and add the oil. When hot, add the turkey, but don’t stir it. (Allowing it to brown in the pan for two to three minutes adds savory flavor without needing higher quantities of fat and salt.) Flip to brown on the other side for one minute and then start to break it up with a spatula. Sprinkle with the cumin, chili powder and rosemary. Add onions, carrots and celery. Cook two to three minutes, stirring occasionally. Then add tomato paste, chopped tomatoes, broth and beans.… read on >

For years, you’ve probably heard that breakfast is the most important meal of the day if you’re trying to maintain a healthy weight. But new research suggests that’s not true. Eating a hearty breakfast doesn’t help people eat less later in the day, and those who have breakfast end up eating more calories each day, the review found. “We should not change diets to include breakfast eating in order to lose weight. Do what works best for you,” said review senior author Flavia Cicuttini. She is head of the musculoskeletal unit at Monash University in Melbourne, Australia. “The evidence is that eating breakfast does tend to add to the overall calorie intake of the person and to overall weight gain,” Cicuttini said. But she also noted that there is no one-size-fits-all solution to eating breakfast. Some people like breakfast and some don’t. The results of the study were published online Jan. 30 in the BMJ. Tim Spector, author of an accompanying journal editorial, agreed that whether or not to eat breakfast should be based on personal preferences. Spector, himself a breakfast eater, said that “everyone has a unique metabolism, set of genes and very different gut microbes and will react to different foods. Don’t take standard guidelines as gospel. Experiment yourself [to learn] what is best for your body.” Previous studies have suggested that eating… read on >

Cholesterol-lowering statins are already known to help cut heart risks for seniors and the middle-aged. Now, research confirms the meds can also help people aged 75 and older. “Statin therapy has been shown to prevent cardiovascular disease in a wide range of people, but there has been uncertainty about its efficacy and safety among older people,” said lead investigator Anthony Keech. He’s a professor of medicine, cardiology and epidemiology at the University of Sydney in Australia. He and colleagues at the University of Oxford in England analyzed the findings of 28 large clinical trials of statins. The trials involved nearly 187,000 people in six age groups: younger than 55; 55 to 60; 60 to 65; 65 to 70; 70 to 75; and older than 75. “Our study summarized all the available evidence from major trials to help clarify this issue. We found that there were significant reductions in major vascular events in each of the six age groups considered, including patients [who were] aged over 75 at the start of treatment,” Keech said in an Oxford news release. Major vascular events included heart attack, stroke and procedures to clear clogged arteries. “Statin therapy appears to be just as effective in people aged over 75 years as it is in younger people,” study co-investigator Jordan Fulcher said in the news release. Fulcher is a cardiovascular research… read on >

Chips, dips, wings and other fatty and salty things — Super Bowl parties can be a challenge for people with diabetes, high blood pressure or high cholesterol, an expert warns. “For people with diabetes, the goal is to keep the carbohydrates down — and encourage more of the protein-rich foods — to enhance satiety,” said Jo Ann Carson, dietician-nutritionist at UT Southwestern Medical Center in Dallas. If you have diabetes and are going to a Super Bowl party, find out if it’s going to be a high-carb affair. If so, take your own dishes or coordinate with others to make sure there are healthier food choices, Carson suggested in a medical center news release. People with diabetes should eat slowly in order to limit how much they consume, and should get up and walk around during each commercial break, she advised. People with high blood pressure, meanwhile, should focus on fruits and vegetables and avoid salty snacks, dips and sauces. If you’re hosting or attending a party, your healthiest bets are: Salad fixings, such as greens, sprouts, mushrooms, onions, peppers, radishes and tomatoes, with sugar-free and low-calorie dressings. Crunchy vegetables like broccoli, cauliflower, asparagus and cucumbers. Drinks such as water, unsweetened tea, coffee and calorie-free diet sodas. Proteins such as grilled fish, skinless chicken or turkey, and/or soy-based “veggie” burgers. And low/nonfat dairy products, including… read on >

When counting calories, don’t forget those in beverages. You might not realize how many you’re drinking. For instance, if you have a fancy coffee to start your day, a large soda with lunch and sweet tea with your afternoon snack, you could tally up hundreds of calories before you factor in your first bite of solid food. Here are seven ideas for cutting back on these calories to speed weight loss and give you more leeway for satisfying meals: Number 1: Make water, plain tea or black coffee your default drink. Even diet sodas aren’t good for your health, so avoid them. Instead, add a splash of fruit juice to a glass of sparkling water and top it off with a lemon, lime, cucumber or watermelon slice. Number 2: For every other beverage, consider its nutritional value before you take a sip. For instance, an 80-calorie glass of nonfat milk delivers protein, calcium and vitamin D, while soda with 80 calories has no nutrients at all. Number 3: Read every label carefully. It might list calories in an 8-ounce serving, but if the bottle contains 20 ounces and you drink it all, you’ve consumed two and a half servings. Number 4: Beware of any beverage that gets most of its calories from sweeteners, including (but not limited to) corn syrup or high-fructose corn syrup, dextrose,… read on >

Tight control of your blood pressure won’t necessarily spare you from full-blown dementia, a new trial concludes. But it might lower the risk of slight declines in thinking and memory, a condition known as mild cognitive impairment (MCI), the researchers added. The clinical trial is the “first study in history to show that any intervention can reduce your risk of developing mild cognitive impairment, an early form of dementia,” said lead researcher Dr. Jeff Williamson. He is a professor of gerontology and geriatric medicine at Wake Forest School of Medicine, in Winston-Salem, N.C. “What is good for your heart in terms of blood pressure-lowering is also good for your brain,” Williamson added. He noted that the trial ended early, which likely affected the dementia result. “We just didn’t have enough dementia cases develop over time” in the group with less-restricted blood pressure, he explained. High blood pressure affects more than three-fourths of people over the age of 65, and it has been identified as a potential risk factor for MCI and dementia in observational studies, the study authors said in background notes. The new clinical trial focused on nearly 9,400 people, average age 68, who had been randomly assigned to treatment that would keep their systolic blood pressure at or below a goal of either 120 or 140 mm Hg. Participants were all at high… read on >

Socializing with friends is great for physical and emotional well-being, but if all of your get-togethers are at restaurants or bars, it can be hard to stick to a healthy eating plan. Try these ideas for having fun without placing the emphasis on food. Both you and your friends will benefit. Turn your brunch group into an arts project. Whether you’re quilting, knitting or crafting, busy hands can’t reach for snacks. If you’d rather look at art than create it, try going to different museums rather than bar-hopping with your friends. Want to get even more physical? Grab a few friends or another couple and sign up for a 5K or 10K race, and hold your own training sessions once or twice a week until the big event. Or choose a charity and do volunteer work as a group on a weekend afternoon. If you’ve been sedentary, step up to exercise with a more relaxed activity by joining a bowling or softball league. These are also great bonding options to do with co-workers if you want to socialize outside the office. Take along healthy treats for refueling afterwards. When you do want to get together over food, it’s easier to control calories and portion sizes if you do the cooking. Grilled chicken and fish in warm weather, and hearty vegetarian chili and stews in cold… read on >