Eats « Weekly Gravy

How do you make healthy food more popular? Start by giving it a yummy-sounding name, researchers say. People are much more likely to choose good-for-you foods like broccoli or carrots if labeled with names that emphasize taste over nutritional value, according to Alia Crum, an assistant professor of psychology at Stanford University, and her colleagues. In previous research, Crum’s team found that Stanford students were far more likely to go for decadent-sounding veggies like “twisted citrus glazed carrots” over an equivalent option that might be labeled “dietetic carrots.” The key, however, is the food must actually be tasty, the new study confirms. “This is radically different from our current cultural approach to healthy eating which, by focusing on health to the neglect of taste, inadvertently instills the mindset that healthy eating is tasteless and depriving,” Crum, senior author of the new report, said in a university news release. “And yet in retrospect, it’s like, of course, why haven’t we been focusing on making healthy foods more delicious and indulgent all along?” she added. In the new study, the researchers tracked food choices made by students enrolled across a network of 57 U.S. colleges and universities. The investigators looked at 71 vegetable dishes labeled with either taste-focused, health-focused or neutral names. Students were 29% more likely to select veggies when taste was emphasized rather than health.… 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 >

When you hear the word diet, you might think only of weight loss. But a lifestyle diet can bring even greater benefits. One option that belongs on your radar is the MIND diet created by researchers at Rush University in Chicago. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s a hybrid of those two heart-healthy diets, both of which reduce the risk of high blood pressure, diabetes, heart attack and stroke. In initial studies, the MIND diet offered a huge additional benefit — lowering the risk of Alzheimer’s disease by up to 53% in participants who stuck to it rigorously and by about 35% in those who only did so moderately well. But the key is to start now, no matter your age, because it seems like the longer you follow it, the lower your risk of developing Alzheimer’s. Do Eat: Green leafy vegetables and other vegetables Nuts Blueberries or strawberries Beans Whole grains Fish Poultry Olive oil Wine Do Limit: Red meat Butter and stick margarine to less than a tablespoon a day Cheese, pastries, sweets, fried or fast food to one serving in total per week The MIND diet isn’t complicated. Each day have at least three servings of whole grains, a salad and one other vegetable along with a glass of wine. On most days, make nuts your snack. Have beans… read on >

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 >

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 >

Jynneos is approved for adults considered at high risk for infection read on >

(HealthDay News) — Eating too much meat can make you sick, says New York-Presbyterian Hospital. Too much red meat — especially processed meats like sausages, bacon, salami and hot dogs — contribute to chronic conditions like heart disease, diabetes and obesity. Overeating animal products often means the underconsumption of fiber, which is only found in plant-based foods. Fiber helps the digestive system, help lowers cholesterol and helps you feel full. New York-Presbyterian says most of your calories should come from foods like fruits, vegetables, whole grains, legumes, nuts and seeds.