Eats « Weekly Gravy

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 >

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 >

Mom was right when she said no swimming for an hour after lunch. Even though it takes energy to work out, it’s important that exercise doesn’t interfere with digestion. Like Goldilocks, you need just the right amount of food. Eat too much and you might feel sluggish rather than energized. Eat too little, and you may not have the stamina to work out effectively. Experts suggest that your pre-workout fueling be personalized to your needs, such as how long your workout will be and whether you’re restricting calories to lose weight. Timing is also very important. If you’ve eaten a full meal, you should wait 3 to 4 hours before exercising. Remember that a healthy meal includes carbs such as whole grains or legumes, non-starchy vegetables, fruit, lean protein like chicken, tofu or fish, and some healthy fat. If you’re trying to lose weight, fill half your plate with vegetables and fruit and a quarter each with lean protein and whole grains or legumes rather than white potatoes or pasta. Fueling Timetable: If eating a large meal: Eat at least 3 to 4 hours before exercise. If eating a small meal: Eat 2 to 3 hours before exercise. If eating a snack: Eat 1 hour before exercise. Of course, it’s not always possible to perfectly time meals to exercise, especially if you train first thing… read on >

(HealthDay News) — Of course, you should quit smoking. But poor diet, being overweight and not getting enough exercise also are risk factors for developing cancer, the American Cancer Society says. Being overweight or obese raises your risk of cancers of the breast, colon, esophagus, pancreas and kidney, the cancer society warns. When it comes to food, the cancer society suggests eating smaller portions of high-calorie foods; eating fruits, veggies and legumes over other types of food; and avoiding unnecessary sugars and saturated fats. Watching what you eat will help control your weight, as will getting enough exercise. The society cites guidelines recommending at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise.

(HealthDay News) — Diets that stress calorie restriction versus those that stress fasting seem to be all the rage. But what’s the difference? With a calorie-restriction diet, you reduce the number of calories you typically consume in a day. This type of diet should allow you to cut calories without depriving your body of essential nutrients, the U.S. National Institute on Aging says. With a fasting diet, on the other hand, you limit food or stop eating altogether during periods of the day. Since there’s less time for eating, you’re actually limiting calories at the same time, the agency notes. In research studies, rodents and other animals were given 10 percent to 40 percent fewer calories than usual but provided with all necessary nutrients. Many lived longer and had lower rates of several diseases, notably cancer, the agency says. Not every study showed these same benefits, the institute says, noting that more research is needed.

Calcium is best known as a building block of strong bones, and studies show that getting it from the source — milk — is more effective than supplements. Nutritionists also are learning that it has another important role that’s especially beneficial for dieters. Research has found that calcium can help suppress appetite and even lower your intake at the next meal, as well as help you retain muscle mass while losing fat. While other research has found that whole milk has health benefits after all, if you’re trying to cut calories to lose weight, reach for low-fat and non-fat milk. There are many ways besides drinking a glass of milk to get this rich store of calcium into your diet. Try using low-fat milk instead of water when making hot cereals such as oatmeal. Add low-fat milk to soups, vegetable purees and casseroles to make them creamy and flavorful without actual cream. Mix up your own chocolate milk by vigorously stirring unsweetened cocoa powder, sugar substitute and a dash of cayenne for spiciness into non-fat milk. Microwave for 30 seconds for hot chocolate. Need an afternoon pick-me-up? Have a non-fat hot or iced latte. For a nightcap, add a dash of vanilla and cinnamon to hot non-fat milk for a silky alternative to herbal tea. Of course, milk makes a great base for many smoothie… 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 >

(HealthDay News) — The holidays are typically full of tempting meals and desserts. The downside is the resulting weight gain. The U.S. Centers for Disease Control and Prevention sugests how to keep holiday weight gain at bay: Stay active. Walk often and park far from store entrances. Take a few extra laps around the mall, or start your work day by taking the stairs. Eat healthier foods. You can indulge now and then, but eat small portions and balance fattier, sugary fare with healthier options. Don’t arrive at a party hungry, which may lead to overeating. Plan activities that don’t focus on food.

(HealthDay News) — The holiday season can be difficult to navigate if you have diabetes. But with proper planning you can stay healthy, the American Diabetes Association says. The ADA offers this advice: Focus on timing. If your meal will be later than usual, eat a snack before to keep your blood sugar where it needs to be. Stay active during the holiday season, to compensate for overeating. Eat healthier versions of holiday foods. Keep portion sizes small. Eat lots of vegetables.