Love those artichoke appetizers you get at restaurants but stop in your tracks when you see them on display at the store? Yes, artichokes look intimidating, but once you know the secret of artichoke prep, you’ll look for opportunities to prepare them at home. Artichokes, a plant in the thistle family, are one of the healthiest foods around, rich in fiber and great for gut health and immunity, along with weight loss thanks to their low calorie count. Artichokes are high in folate, a B vitamin, vitamin C and magnesium. All you need to prep artichokes are sharp knives and scissors or kitchen shears. Rinse the artichokes and trim off the stems with your knife. Next, use the scissors to cut off the tips of the outer leaves. Then cut the artichokes in half from bottom to tip. Using a sharp paring knife, cut out the chokes, the inedible prickly centers. That’s all there is to it. Now you’re ready to roast them. Zesty Roasted Artichokes 2 artichokes, such as globe, prepped as described above 2 tablespoons parsley, minced 2 tablespoons olive oil 2 garlic cloves, minced 1/2 teaspoon salt 1/4 cup mayonnaise 1/4 cup plain Greek yogurt 2 tablespoons lemon juice 1 tablespoon honey 1 tablespoon Dijon mustard Preheat your oven to 425 degrees. Place the artichoke halves on an 8-by-12-inch sheet of parchment…  read on >

Scientists are learning more about why keeping off lost weight is so hard — and a pair of studies suggest it’s more than a question of sheer willpower. A Dartmouth University study published in Cognitive Neuroscience used brain imaging tests to show that some people have an imbalance between the executive control and reward systems of the brain. This disconnect means you may not have enough natural control over the impulse to reach for food when you’re stressed or even when you’re happy. It also seems more likely to be the case in people who are chronic dieters. The other study was done by the University of Michigan and the U.S. National Institute of Diabetes and Digestive and Kidney Diseases, and published in the journal Obesity. It found that the body’s internal protection against starvation encourages eating specifically so that you’ll regain any lost weight — and at a rate of 100 calories a day for every kilogram or 2.2 pounds dropped. Since that’s much more than the average person would naturally burn off, the end result is weight gain. This doesn’t mean your weight loss efforts are doomed, but you will need to make a strong effort to overcome these forces. It will likely take a combination of healthy lifestyle habits and a commitment to practicing mindfulness to squash the emotional urges to eat.…  read on >

Thanks to a federal ban on trans fats — commonly listed on labels as partially hydrogenated oils — margarine makers have taken steps to remove them from their ingredients. Does this mean margarine is once again a better choice than butter? Not necessarily. That’s in part because some studies have given the saturated fat in butter a reprieve. No, you shouldn’t be drowning your veggies in it or eating buttery desserts every day, but used sparingly — a pat here and there — it’s unlikely to harm you. There are also light or whipped butters that add water or air to halve the amount of fat and calories in each serving while still delivering on taste. On the other hand, you might choose from soft margarines and other spreads that include nutrients called plant sterols and stanols, which help lower cholesterol for some people. Still, any such products that include palm oil and/or palm kernel oil will have saturated fat. And at 70 or 80 calories per tablespoon, those calories can add up. So compare the nutrition labels of all spreads you’re considering. Look not only at saturated fat and total fat calories, but also at the ingredients list to see if there’s any partially hydrogenated oil at all. Although this main source of trans fat has, by and large, been removed from foods, it…  read on >

Love the taste of hot wings, but looking for something healthier? If you’re a fan of this game day favorite, you’ll go wild over Buffalo cauliflower. Making the simple swap from chicken wings to cauliflower gets more veggies into your diet and adds a world of nutrition. Cauliflower is a superfood rich in a long list of nutrients from vitamin C to fiber. And because of its mild taste, cauliflower takes on the flavors of any sauce you dress it with. At first glance, wing sauce may seem sinful, but hot sauce is made with chilies, a healing superfood that contains the potent antioxidant capsaicin — that’s what tingles your tongue with spicy heat. It calls for less than a tablespoon of butter per serving, and if you can purchase grass-fed butter, you’ll not only get the richness, but also the extra omega-3 fatty acids it has compared to butter made from grain-fed cow’s milk. And when you’re shopping for the cauliflower, look for bright white florets with no black or dark spots, which indicate spoilage. Buffalo Cauliflower 1 head cauliflower 1 lemon 2 tablespoons olive oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/3 cup hot sauce 3 tablespoons butter, preferably grass-fed 1 tablespoon tomato paste 2 scallions, thinly sliced Preheat your oven to 400 degrees. Cut the cauliflower into florets. Zest…  read on >

High blood pressure is a risk factor for many serious health threats, such as heart attack and stroke. The most recent guidelines from the American Heart Association, the American College of Cardiology and other health organizations reflect research findings that lowering the threshold for high blood pressure and starting treatment earlier does a better job of preventing these complications. The guidelines stem in part from studies funded by the U.S. National Institutes of Health. Results showed increased heart health benefits to having the top, or systolic, number below a reading of 120 mm Hg. The New Normal: What Your Blood Pressure Reading Means Normal blood pressure: Less than 120 and less than 80 mm Hg Elevated blood pressure: 120-129 and less than 80 mm Hg Hypertension stage 1: 130-139 or 80-89 mm Hg Hypertension stage 2: 140 or higher and/or 90 mm Hg or higher Another key guideline recommends starting treatment when readings reach 130/80 mm Hg rather than the old target of 140/90 mm Hg. For some people, treatment simply means making lifestyle changes with diet and exercise, while others will do better with medication, such as when, for example, they have a higher personal risk for heart disease. If you have other health conditions like kidney disease or diabetes, it may take more time and effort working with your doctor to find the…  read on >

There’s no doubt that eating a lot of sugar isn’t good for your health. What’s more, sugar can trigger a chemical reaction that has you craving more and more. Just think about the last time you ate a cookie — were you able to stop at one? Or three? Or 10? But Harvard researcher David Ludwig says when it comes to carbs, Americans eat more refined grains and potatoes than sugar, and these starchy foods, which also include white bread and white rice, raise blood sugar and insulin levels, increasing the risk of chronic medical conditions while setting the body on the path to weight gain. This isn’t to say that sugary foods are any better for you than starchy ones. Instead, the goal is to cut back on processed carbohydrates in favor of whole ones — fruits, vegetables, legumes and minimally processed grains — and to add in some healthful fats like nuts, avocado and olive oil. Cutting back can be hard, but a study published in the journal Appetite found that replacing even small amounts of carbs — fewer than 10% — with healthy fats at a meal keeps you satisfied for hours longer and keeps blood sugar on a more even keel. Participants ate a rebalanced breakfast, switching from a meal that had 55% calories from carbohydrates, 18% calories from protein and…  read on >

Want to warm up as the temperature cools down and get in more nutrients, too? Roasted vegetables are a delicious way to do both. Starchier root veggies, like carrots, parsnips and potatoes, lend themselves to roasting since their natural sugars intensify as they cook. Carrots have beta carotene for skin health. The parsnips are high in vitamin C, great for immune health. And rather than reaching for typical white potatoes, look for exotic Peruvian potatoes with high levels of antioxidants plus fiber in their purple skins. To turn these vegetables into a full meal, serve them with shredded roasted chicken and a cooked grain such as quinoa or brown rice or your favorite beans — in a pinch, a store-bought rotisserie chicken and a can of chickpeas or kidney beans will do fine. Roasted Root-Vegetable Dinner 1 pound carrots 1 pound parsnips 1/2 pound baby purple potatoes or other exotic variety 2 tablespoons olive oil 2 tablespoons chopped fresh rosemary or 1 tablespoon dry 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 cups shredded, skinless roasted chicken 2 cups cooked grains or beans, if canned, drained and rinsed Preheat the oven to 450 degrees. Peel the carrots and parsnips, and cut them in half and then lengthwise. Cut the potatoes in half. Transfer the vegetables to a large bowl. Add the oil, rosemary,…  read on >

Love the taste of wild rice, but aren’t sure how to make it yourself? It’s easier than you think once you know how to prep and cook it the correct way. Wild rice is not actually rice, but rather the seed of an aquatic grass. It’s a Native American food that has a delicious, chewy texture. Like other seeds and grains, it’s high in mineral content — zinc and manganese, in particular. Shop for wild rice in the grain aisle of your local grocery store, at specialty food stores or even online. With the right ingredients, wild rice can go from a side dish to this main course. Creamy Wild Rice With Mushrooms 1 cup wild rice 1 tablespoon butter 1 tablespoon extra-virgin olive oil 3 celery stalks, trimmed and sliced 5 ounces mushrooms, sliced 1/2 teaspoon salt 1/2 cup plain Greek yogurt 1/2 cup grated Parmesan cheese Rinse the rice in a fine mesh colander under cold, running water. Place 3 cups of water in a large stock pot along with the rice and bring to a boil over high heat. Reduce the heat to low and cover, simmering about 1 hour, until the rice is tender and bursts open. Drain off any excess liquid and set aside. Warm a large skillet over high heat. Add the butter and olive oil. When the butter…  read on >