Eats « Weekly Gravy

(HealthDay News) — Cooking with your child will help build confidence in tasting the unfamiliar, the American Academy of Pediatrics says. By exposing your child to different types of food, you will boost the child’s willingness to try new dishes. The academy mentions these additional potential benefits: You can help your child boost senses besides taste. Use cooking as a way to teach concepts such as counting, measurement and fractions. The family meal can celebrate your cultural heritage. Teach your child the importance of staying safe while cooking. Show the child how to use kitchen tools safely, how to use oven mitts to protect hands, andhow to turn appliances on and off safely. Ask the child for input in planning meals.

Slow and sneaky weight gain usually happens over time — on average one pound a year — so it’s not always obvious at first, especially if you don’t regularly weigh yourself. But if this weight creep goes unnoticed year after year, by middle age, your middle may lose the sleek look you had when you were younger. Several factors could be to blame. Maybe you’re exercising less because family and work obligations have gotten in the way of regular gym visits. Maybe you’re eating more, such as having a cookie with your daily afternoon cup of tea. Perhaps you simply don’t need as many calories as you used to because of the gradual shift in body composition that can happen with age. Having less muscle and more fat can slow your metabolism, making it easier to gain weight. But you can work to avoid or at least limit this type of weight gain. Start by doing a quick self-evaluation. Has your activity level gone down? Are you eating more than usual? If you answered yes to these questions, make the commitment to get back on track both with diet and exercise. To improve diet, studies that tracked people for 20 years found the key is to switch to a way of eating that emphasizes fruits and vegetables, whole grains and nuts. You can replace low-nutrient… read on >

If you’d like to lighten up on carbs without compromising the taste of dishes you love, make cauliflower “rice” your go-to substitute ingredient. Cauliflower is among the healthiest of all vegetables, high in vitamin C, fiber and folate. “Ricing” it simply means pulsing it in a food processor until chunks become the size of rice grains. Then use them for dishes that call for rice, pasta and even potatoes. This recipe is a great substitute for traditional fried rice, and you can customize it with additional low-calorie vegetables of your choice. For a complete meal, toss in cooked shrimp or chicken cubes at the end. Cauliflower Fried Rice 1 small head cauliflower, cut into florets 3 tablespoons sesame oil, divided 4 carrots, chopped 1 red or yellow onion, peeled and chopped 2 tablespoons ginger, minced 2 garlic cloves, minced 1 cup corn kernels 1/4 cup chopped cilantro 2 tablespoons reduced-sodium soy sauce 1 tablespoon hot sauce Place the florets in a food processor and rough chop in about 15 pulses (do this in a few batches for the most consistent “grains.”). Warm a large skillet over medium heat and add one tablespoon of the sesame oil. Add the cauliflower and cook four to five minutes, stirring well until the cauliflower starts to brown. Transfer to a large plate. Heat the remaining oil in the same… 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.

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 >

The average person’s daily diet will need to change drastically during the next three decades to make sure everyone is fed without depleting the planet, a panel of experts has concluded. Global consumption of foods such as red meat and sugar will have to decrease by about half to make sure the Earth will be able to feed a growing population of 10 billion people by 2050, according to the EAT-Lancet Commission on healthy diets from sustainable food systems. At the same time, people will need to double the amount of plant-based foods they eat, including nuts, fruits, vegetables and legumes, experts said. Agriculture must to be redirected to focus on these new food goals, which will put less stress on the environment, researchers said. An effort also will be needed to protect land and ocean resources, and cut food waste globally. While the recommended dietary changes might be wrenching for some, they come with a tremendous benefit in terms of human health, said co-lead commissioner Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. “About 11 million premature deaths per year could be avoided if everyone adopted this healthy diet,” Willett said. “That’s because this reduces unhealthy parts of the diet but substantially increases health-promoting parts of the diet.” The globally sustainable diet recommended by… read on >