Eats « Weekly Gravy

The term “sugar substitutes” is a catch-all that covers a wide range of alternatives, starting with those little pink, blue and yellow packets. But their value as a health or diet aid is still uncertain. A research review in the BMJ found that there’s limited evidence to say how much using them helps with weight loss, and that the real answer is to cut back on sugar in general by drinking water and choosing low- and no-sugar foods. Still, sugar substitutes can free up calories you can spend on healthier foods. Here’s what you need to know: Spoonful for spoonful, artificial sweeteners can be 100 times sweeter than sugar, with few or no calories. As food additives, they’re regulated by the U.S. Food and Drug Administration and must get approval before they can be marketed. Approved Artificial Sweeteners Saccharin Aspartame Sucralose Neotame Acesulfame potassium Advantame Sugar alcohols are a type of sweetener commonly used in packaged foods. They’re carbohydrates, but the body doesn’t completely absorb them, so they don’t raise blood sugar as much as natural sugars. They’re also lower in calories, but they can have an unwanted laxative-type effect. Common Sugar Alcohols In Packaged Foods Isomalt Maltitol Mannitol Sorbitol Xylitol “Novel” sweeteners are a different kind of product. The most common one is stevia, which is made from a plant. Considered a dietary supplement… read on >

Is the dinner table a battleground at your house? Getting your kids to eat better doesn’t have to cause a fight if you follow these fast and easy strategies to enhance dishes that they already know and love. In some households, veggies and kids just don’t mix. But carrot fries have serious visual appeal plus nutrients, like high levels of vitamin A. They’re a much better choice than fast food fries. Carrot Fries 1 pound carrots, peeled and cut into sticks 2 tablespoons olive oil 4 tablespoons grated Parmesan cheese Preheat oven to 400 degrees. Line a baking sheet with foil. Toss the carrot sticks in the oil. Transfer to the baking sheet. Sprinkle with the grated Parmesan and bake for about 20 minutes until fork tender. Yield: 4 servings It’s hard to find a kid who doesn’t love chicken nuggets, but getting a picky eater to enjoy fish prepared the same way can be a big stretch. The answer is these crisp and tender white fish nuggets. Fish Nuggets 1 pound tilapia filets, cut into 1-inch chunks 1 cup breadcrumbs 1 tablespoon flax seeds, ground 1 egg Cooking spray Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Mix breadcrumbs and flax seeds in a pie plate. Whisk the egg in a bowl. Dip each fish chunk into the egg, then… read on >

(HealthDay News) — The American Heart Association recommends reducing saturated fat to no more than 6 percent of total daily calories for people who need to lower “bad” cholesterol. The AHA suggests how to limit saturated fat: Eat more fruit, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Limit red meat. high-fat dairy products, and sugary foods and beverages. Chose unhydrogenated vegetable oils such as canola, sunflower or olive oil. Use soft margarine as a substitute for butter. Look for “0g trans fat” on the nutrition facts label. Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods high in trans fat. Limit these in your diet. Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils.

(HealthDay News) — Electrolytes are minerals in the body that have an electric charge. They are in your blood, urine, tissues and body fluids. Sodium, calcium, potassium, chlorine, phosphate and magnesium are types of electrolytes that are absorbed from foods you eat and fluids you drink. The U.S. Library of Medicine mentions these roles of electrolytes: Balance the amount of water in your body. Balance your body’s acid/base (pH). Move nutrients into your cells. Move wastes from your cells. Help make sure the nerves, muscles, heart and brain work properly.

A half-hour of morning exercise can help control blood pressure in overweight and obese people for the entire day, a new study finds. And for women in particular, adding frequent short breaks from sitting through the day can offer additional benefit, the Australian researchers said. “For both men and women, the magnitude of reduction in average systolic blood pressure following exercise and breaks in sitting approached what might be expected from antihypertensive medication,” said lead author Michael Wheeler. “However, this reduction was greater for women,” he added. Wheeler is a member of the Baker Heart and Diabetes Institute in Melbourne. The research involved 67 people between the ages of 55 and 80 who did three different laboratory sessions, in random order, separated by at least six days. Those sessions included: uninterrupted sitting for eight hours; one hour of sitting prior to 30 minutes of walking on a treadmill at a moderate pace, followed by 6.5 hours of prolonged sitting; and one hour of sitting prior to 30 minutes on the treadmill, followed by sitting that was interrupted every 30 minutes with three minutes of light-intensity walking for 6.5 hours. Average systolic (top number) and diastolic (lower number) blood pressure was reduced among both men and women who took part in morning exercise, compared to when they did not exercise. There was an additional benefit —… read on >

Everyone needs some salt to help maintain the body’s balance of fluids. But too much salt may cause you to retain fluids and raise your blood pressure, the U.S. Food and Drug Administration warns. About 75 percent of the salt you consume is from processed foods, the FDA says. The agency offers these tips to lower salt intake: Eat more fresh fruits and vegetables. Eat foods that are rich in potassium, including leafy green veggies and bananas. Potassium can help lessen the effects of sodium on blood pressure. Season food with herbs and spices, instead of salt. Opt for unsalted snacks. Read food labels and select foods low in sodium.

(HealthDay News) — There are plenty of ways to encourage kids to eat more fruits and vegetables, the U.S. Department of Agriculture says. Here are the agency’s suggestions: Create smoothies with fat-free or low-fat yogurt with fruit pieces and crushed ice. Use fresh, frozen, canned or even overripe fruit, such as bananas, berries, peaches or pineapple. Let your kids dip fruit and vegetables in a dip. Make fun kabobs resembling caterpillars by assembling chunks of melon, apple, orange and pear on skewers. For a raw veggie version, use zucchini, cucumber, squash, sweet peppers or tomatoes. Make personal pizzas with whole-wheat English muffins, bagels or pita bread as the crust. Add tomato sauce, low-fat cheese and cut-up vegetables or fruit for toppings. Assemble a fruity peanut butterfly by using carrot sticks or celery for the body and attaching wings made of thinly sliced apples with peanut butter. Decorate with halved grapes or dried fruit. Freeze fruits for a fun and refreshing treat during summer. Make “bugs on a log” by using celery, cucumber or carrot sticks as the log, and add peanut butter. Then top with dried fruit such as raisins, cranberries or cherries. Make homemade trail mix with dried apples, pineapple, cherries, apricots or raisins. Make a potato person by decorating half a baked potato. Use vegetables such as sliced cherry tomatoes or peas, and… read on >

You don’t have to give up tropical drinks and chocolatey desserts for Valentine’s Day and other celebrations. Just streamline them and boost their health profile. Sweet and fiber-rich pears can be whipped into great cocktails. Most pears at the grocery store or even at the farmer’s market are picked early, since they can get easily damaged once ripe. To ripen at home, let pears rest in a basket on the countertop for two to three days. Pear Bellini 1 ripe pear 1 ounce pear-flavored liqueur 12 ounces champagne or prosecco Gently peel and core the pear. Cut into slices, reserving two for the garnish. Place the rest in a blender with the liqueur and two tablespoons of cold water. Process until smooth. Divide between two champagne glasses and top off with champagne or prosecco. Garnish with a slice of pear. Serve immediately. Yield: 2 servings Lighter Lava Cake This restaurant favorite uses chocolate with a high cacao content for its antioxidants as well as cocoa powder to cut the calories. Cooking spray 1/2 cup plus 1 tablespoon unsweetened cocoa 3 ounces of 70 percent dark chocolate, chopped 2 tablespoons butter 2/3 cup whole-wheat pastry flour 1 teaspoon baking powder 1/4 teaspoon salt 1/2 cup packed brown sugar 1/2 teaspoon vanilla extract 3 large eggs 2 tablespoons safflower, coconut or light olive oil Preheat oven to… read on >

Older women, beware: New research warns that drinking a lot of diet sodas or artificially sweetened fruit juices may increase your risk for stroke. In a study that tracked nearly 82,000 postmenopausal women, those who drank two or more diet drinks per day saw their overall stroke risk rise by 23 percent, compared with those who consumed diet drinks less than once a week. Blocked arteries were often the main culprit, with heavy diet drink consumption linked to a 31 percent greater risk for an ischemic stroke, which is triggered by a clot, the study findings showed. Study author Yasmin Mossavar-Rahmani acknowledged that an “association does not imply causation.” But she stressed that the findings held up even after taking into account the nutritional value of each participant’s overall diet. So, “we can’t assume these diet drinks are harmless, particularly when consumed at high levels,” Mossavar-Rahmani said. “The take-home message is that these findings give us pause,” she added. “We need to do more research on why we are seeing these associations. What are the scientific mechanisms? Is there something about the artificial sweeteners, for example, that affect the bacteria in the gut and lead to health issues?” Mossavar-Rahmani is an associate professor in the department of epidemiology and population health’s division of health promotion and nutrition research at Albert Einstein College of Medicine, in… read on >

A typical workout doesn’t give you license to eat whatever you want. Even a full hour of vigorous skiing burns just 600 calories — less than the amount in a super-sized fast food sandwich. That’s why it’s important to think of exercise as just one part of a shape-up plan. Exercise works the cardiovascular system and builds muscle, but it takes calorie restriction to also lose weight. Small diet tweaks that you can make when you’re building a healthier body through exercise will maximize your efforts. Here’s what you need to know about nutrition when you work out regularly. You don’t need to fuel up like a marathon runner, but give your body some nourishment about two hours before every workout to make exercise more effective. Have a small meal with healthy carbs and protein, and some fat. If eating two hours in advance doesn’t work with your schedule, aim for a small snack about an hour before your workout. It’s also important to eat a small meal with carbs and protein within two hours after your workout to give your body the nutrients it needs. Keep in mind that “calories in and calories out” is a balancing act that varies from person to person. So whether you’re trying to lose weight or maintain, keep a journal that records the amount of calories you get… read on >