Eats « Weekly Gravy

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 >

After infections tied to unapproved stem cell treatments sent 12 people to hospital this past year, the U.S. Food and Drug Administration on Thursday issued a stern warning about the products. “The letters we’re issuing today to manufacturers, health care providers and clinics around the country are a reminder that there’s a clear line between appropriate development of these products and practices that sidestep important regulatory controls needed to protect patients,” FDA Commissioner Dr. Scott Gottlieb said in a statement. At issue are stem cell treatments — so-called “cell-based regenerative medicine.” Because stem cells have the potential to generate any type of cell, these treatments have long been marketed as a cure-all for a range of illnesses. Hundreds of clinics touting the unapproved treatments have sprung up across the United States. However, shoddy oversight may have led some hopeful patients to be seriously harmed, not helped, by these therapies, the FDA said. In a report published Thursday, researchers at the U.S. Centers for Disease Control and Prevention say 12 stem cell therapy patients developed infections so severe they required hospitalization, although none died. Seven of the cases occurred in Texas, four in Florida and one in Arizona, according to a team led by CDC investigator Kiran Perkins. Between February and September of 2018, these patients sought the treatments for a variety of complaints, including chronic… read on >

Who doesn’t crave a big bowl of spaghetti every now and then? But then comes the question of how to fit it into a smart diet plan. The answer is portion control. On average, one cup of cooked pasta has between 180 and 220 calories. But that number can change depending on how long you cook it: The more water it absorbs, the fewer calories it has by measure. Also, it’s very likely that you’re putting far more than one cup of pasta in your dinner bowl, and a near certainty that restaurant portions are up to three times the size of that suggested serving. For the most accurate count when you’re cooking at home, weigh the pasta dry and count 100 calories for each ounce you’re having. (Do choose whole grain pasta for its nutrients.) Depending on what you’ll add to it, you can generally have 2 to 3 ounces, which will cook up to a filling meal. (Be sure to make note of what that amount of pasta looks like when cooked so that you know how much to eat when facing a supersized plate at a restaurant.) The key rule, home and away, is to keep pasta dishes light. Skip sauces made with butter, cream and heavy amounts of cheese in favor of tomato sauces. Cherry tomato halves, chopped herbs and a… read on >

Eating protein every day is important for good health. While it can come from animal and/or plant sources, the amount of protein we need is rather small — just 5 to 7 “ounce equivalents,” according to the U.S. Department of Agriculture. An ounce equivalent can be one ounce of meat, poultry or seafood; one large egg; a quarter-cup of cooked legumes like beans or lentils; a half ounce of nuts or seeds; or one tablespoon of nut butter. In terms of volume, 5 to 7 ounces isn’t much and could leave you feeling unsatisfied. So, when you’re restricting calories, it’s important to maximize your protein choices. For instance, as tasty as peanut butter is, one tablespoon is barely more than one good-sized bite. For the same 100 calories, you can have a large egg plus two large egg whites — that’s a lot of filling protein. Ounce for ounce, lean fish fillets, like cod and flounder, and shellfish, like shrimp, have about half the calories of even lean cuts of beef and one-third fewer than skinless chicken. And don’t overlook thick and rich Greek yogurt. A full cup of the fat-free plain variety has about 130 calories, 17 grams of protein and a boost of calcium. When dieting, you may want to trade some fat calories for protein, again because of the added volume. In… read on >

If you have high blood pressure, hitting the gym may be as helpful as taking drugs to lower your numbers, researchers say. There’s “compelling evidence that combining endurance and dynamic resistance training was effective in reducing [blood pressure],” according to the authors of a new report. The British researchers stressed that it’s still too early to recommend that people toss their antihypertensive meds, and exercise instead — there’s not yet been a head-to-head trial of drugs versus exercise for blood pressure. But comparing the numbers from hundreds of blood pressure trials involving either exercise or medication suggests they have the same benefit, said the team led by Huseyin Naci. He’s a health policy researcher at the London School of Economics and Political Science. For now, one U.S. expert said, exercise should be considered an “and” rather than an “or” when it comes to treating high blood pressure. “Exercise is a pillar in the foundation of treatment for hypertension, but for those patients that require drug therapy, exercise is not a replacement for medication,” said Dr. Guy Mintz. He directs cardiovascular health at the Sandra Atlas Bass Heart Hospital in Manhasset, N.Y. The new research was published online Dec. 18 in the British Journal of Sports Medicine. In the study, Naci’s team analyzed data from 197 clinical trials that assessed the effects of structured workouts on… read on >

Reducing stress could cut your risk of allergy and asthma symptoms during the holidays. “Studies show stress can cause a number of negative health effects, including causing more symptoms for allergy and asthma sufferers,” said Dr. Todd Mahr, president of the American College of Allergy, Asthma and Immunology. “It makes sense that if you want to make your holidays more fun and less challenging, you might focus on ways to bring peace and wellness to your household,” Mahr added in a college news release. The college offers some other tips for controlling asthma and allergy symptoms over the holidays: Exercise can help reduce stress, but exercising in cold weather may make asthma symptoms worse. If you have symptoms such as coughing, wheezing, tightness in your chest or shortness of breath when you exercise in cold weather, you may have undiagnosed asthma. If you have asthma, warm up with gentle exercises for about 15 minutes before you start more intense exercise. Cover your mouth and nose with a scarf or face mask when you exercise in cold weather. Take your recommended asthma medicines. Another option is to move your workouts indoors when the outside temperature falls below freezing. Scented candles and wood-burning fireplaces can trigger allergy and asthma symptoms. Consider flameless candles and an electric fireplace instead. If you or a family member has food allergies,… read on >

High cholesterol, a serious risk factor for heart disease, can affect both men and women, and it’s common for cholesterol levels to rise with age. But it’s often a problem for men earlier in life than for women. A study published in the Journal of the American College of Cardiology found that men with less-than-optimal aerobic fitness are at greater risk of developing high cholesterol in their early 30s, while men with higher aerobic fitness are likely to avoid this until their mid-40s. This underscores the importance of a regular fitness program with cardio exercise. Just 150 minutes a week can lower your high cholesterol risk. Fast Stats on Cholesterol: Nearly one-third of U.S. adults have high levels of low-density lipoprotein (LDL, or bad) cholesterol and 31 million have high total cholesterol. Less than half of adults with high LDL cholesterol are getting treatment and fewer than 30 percent have it under control. High total cholesterol doubles heart disease risk. Research also points to genetics as a factor in who might develop high cholesterol. More than 80 percent of the cholesterol circulating in your body is made by your liver, and doesn’t come from food. That being said, you do want to avoid trans fats because trans fat does tend to raise cholesterol and increase heart disease risk. Starting at age 20, you should know… read on >

(HealthDay News) — A medical device is used to diagnose, cure or treat a condition, or to prevent disease. The U.S. Food and Drug Administration says a medical device can range in size from a hand-held glucometer to a large breathing ventilator. Here’s the FDA’s advice for safe use of a medical device: Understand how your device works, and keep instructions accessible. Understand and properly respond to device alarms. Keep a back-up plan and supplies in the event of an emergency. Keep emergency numbers available and updated. Educate your family and caregivers about your device. Have your doctor and health-care team review your condition and recommend any equipment changes. Report serious malfunctions to the device maker and to the FDA.

TUESDAY, Dec. 18, 2018 (HealthDay News) — The California farm where romaine lettuce was implicated in the recent nationwide E. coli outbreak said it is expanding its recall to include other forms of produce. According to a company statement, Adam Bros. Farming Inc., in Santa Barbara County, said it is also recalling red and green leaf lettuce as well as cauliflower. The company said it did so, “after it was discovered that sediment from a reservoir near where the produce was grown tested positive for E. coli O157:H7,” the strain implicated in the outbreak. As well, “the Adam Bros. recall has prompted asub-recall by Spokane Produce Inc., of Spokane, Wash.,” the U.S. Food and Drug Administration said in its own news release issued late Monday. Spokane Produce “recalled sandwiches and other products under the Northwest Cuisine Creations and Fresh&Local labels,” the FDA said. Federal health investigators announced on Dec. 13 that they had pinpointed Adam Bros. as at least one California farm implicated in the recent outbreak of E. coli illness tied to romaine lettuce. They said that more farms in the same area are probably connected to the outbreak. So far, 59 people across 15 states have come down with the often severe gastrointestinal illness. Health concerns were so high that just before Thanksgiving, the FDA and the U.S. Centers for Disease Control and… read on >

Watching your cholesterol has gotten easier. Nutrition experts now agree that foods high in cholesterol, like shrimp, don’t have the impact on blood cholesterol that was once thought. So depending on your current cholesterol count, you may not have to curtail your intake of many formerly forbidden foods. Even better news — some foods can bring down your cholesterol level. Since that’s only one of their benefits, consider adding them all to your overall diet. Walnuts have healthy unsaturated fats that help lower low-density lipoprotein (LDL) cholesterol — that’s the unhealthy type. Almonds, hazelnuts and pistachios are good choices, too. The magic in beans and oats is soluble fiber, which helps flush cholesterol out of your system before it can do harm. Enjoy hot or cold oat cereals and experiment with beans in place of meat at lunch and dinner. Avocados are rich in mono-unsaturated fatty acids and can also help lower LDL. Use slices instead of mayo on sandwiches and dip raw veggies rather than chips into fresh guacamole. Many plant foods naturally contain sterols and stanols, substances that fight off cholesterol, and some foods are now fortified with them. Eating 2 to 3 grams of sterols and stanols a day can lower LDL by 10 to 15 percent, and lower heart disease risk by 20 percent when you also follow a heart-healthy diet,… read on >