Having “friendly” bacteria in your digestive system is important for good health. They help the body extract nutrients from food, and boost the immune system in the fight against inflammation and many diseases associated with it. Gut microbes do much better with a plant-based diet, according to a study done at the Washington University School of Medicine in Seattle. That’s because plant-based foods “feed” the good bacteria in your digestive system. The researchers also found that a diet of roughly 1,800 calories a day is best, rather than the typical American way of eating, which clocks in closer to 3,000 calories and is linked to excess weight and chronic illnesses. Rather than feeding unhealthy inflammation, plant-based foods help minimize it. Getting more plant-based foods in your daily diet is a great health resolution, and it doesn’t mean that you suddenly have to go vegan. Where to begin? Start with foods that seem to be especially good for the gut, rich in nutrients and the various types of fiber that create healthy bacteria when they reach the colon and/or push out unwanted ones. Bacteria-boosting foods include bananas and blueberries, Jerusalem artichokes, asparagus, leeks, onions, cruciferous vegetables like broccoli, kale, cabbage and cauliflower, polenta (a type of ground corn), all kinds of beans, and fermented foods rich in probiotics, such as pickles, sauerkraut, kimchi, miso and kefir,…  read on >

Craving a burger but seeking a break from red meat? For a meal that looks decadent but is healthy, too, a juicy turkey burger is the answer. Though turkey burgers can be dry, a simple addition keeps ground turkey from drying out: Mix a low-sugar BBQ sauce into the meat before cooking. Then enhance the taste with a flavorful condiment that’s loaded with vitamins and minerals, “kale-onnaise,” your favorite mayo amped up with super-nutritious kale. This recipe makes two servings, but you can double or triple the quantities as needed. Turkey Burgers With “Kale-onnaise” For the burgers: 1/2 pound lean ground turkey 1/4 cup low-sugar BBQ sauce 1 tablespoon olive oil 2 whole-wheat buns For the kale-onnaise: 1 garlic clove, peeled 1 cup olive oil-based mayonnaise 2 cups packed kale leaves Zest and juice of 1 lemon For the side salad: 4 cups mesclun greens 2 teaspoons olive oil 2 teaspoons balsamic vinegar Place the turkey and BBQ sauce in a large bowl. Mix well with clean hands and form into two 4-inch patties. Warm a skillet over medium heat and add olive oil. Add the patties and cook six to eight minutes, turning occasionally until no longer pink in the center. While the burgers cook, prepare the kale-onnaise. Place the mayonnaise, kale leaves, lemon zest and juice, and garlic clove in a blender. Process…  read on >

Watching your cholesterol intake has gotten easier. Nutrition experts now agree that certain foods high in cholesterol, like shrimp and eggs, don’t have the impact on your blood cholesterol that was once thought. Even better, some foods can help lower your blood cholesterol level. Walnuts have healthy unsaturated fats that help lower LDL — that’s the unhealthy type of cholesterol. Almonds, hazelnuts and pistachios are good choices, too. Beans and oats have a magic bullet — soluble fiber, which helps flush cholesterol out of your system before it can do harm and also helps with digestive health. Enjoy hot or cold oat cereals and experiment with beans in place of meat. Avocados are rich in mono-unsaturated fatty acids and can help lower LDL. Mash a few tablespoons to spread on sandwiches instead of mayo and dip raw veggies rather than chips in fresh guacamole. Plant-based foods, in general, naturally contain sterols and stanols, substances that fight off cholesterol, another reason to boost your intake. Top sources include wheat germ and wheat bran, peanuts, almonds, sesame and olive oils, and Brussels sprouts. Studies have found that getting 2 to 3 grams a day can lower LDL up to 14%. Your overall diet plan can help lower cholesterol, too. Options include the DASH diet (Dietary Approaches to Stop Hypertension), also designed to lower blood pressure, and the…  read on >

High in lycopene, low in calories, and rich in vitamins A and C, tomatoes are delicious fruits that can be turned into savory dishes. Try this simple fresh tomato sauce to make good use of this summer favorite. Fast Fresh Tomato Sauce 1-1/2 pounds fresh tomatoes 2 tablespoons olive oil 3 garlic cloves, thinly sliced 1/2 teaspoon crushed red chili flakes 1/4 teaspoon salt 4 fresh basil leaves 1/2 cup white wine or water Quarter the tomatoes, remove the cores and chop them coarsely in a food processor. Heat a skillet over medium heat and add the olive oil, garlic and chili flakes for extra spice. Cook 30 seconds, then add the tomatoes. Sprinkle with salt, add the basil and bring to a simmer. Add the wine or water. Simmer 15 to 20 minutes until thickened. Toss with your favorite whole grain pasta and sprinkle with cheese, or use as a sauce for seafood or chicken. Yield: Enough for four servings Have too many tomatoes to turn into sauce right away? Here’s a simple trick that will allow you to enjoy summer’s bounty into the winter. First, to make it easy to peel off the skins, fill a large stockpot about three-quarters of the way to the top with water and bring to a boil. With a sharp paring knife, cut an “X” through the…  read on >

Shopping for a gift for a friend or loved one? Instead of wracking your brain over which sweater to buy, keep in mind that gifts for good health are always the right size. You can be extravagant with a gym membership or a state-of-the-art piece of home equipment, but there are also many choices that will fit even a frugal budget. For the gadget lover, there’s wearable technology, from activity trackers and smartwatches to heart-rate monitors and GPS tracking devices, the American College of Sports Medicine suggests. Or what about a new app that works with a smartphone? Many are free, but there’s often a bells-and-whistles version you can buy for just a few dollars. Consider a valued accessory for an activity that the recipient already enjoys, like a yoga mat or special yoga socks. You don’t have to be barefooted to feel grounded. Socks specially made for doing yoga provide the grip needed to hold poses and maintain balance during practice. Everyone can use better balance, making training items like a foam roller, balance board or stability ball great choices. Many come in fun colors. A powerful blender or juicer is great for making fast, high-energy breakfasts. But if an appliance isn’t in your budget, how about a reusable water bottle to carry their smoothie? And if food is on the gift list, skip…  read on >

If you’re an older woman, your heart disease risk might be shaped by the shape of your body. Researchers report that if you look more like an apple than a pear, your chances of heart trouble are heightened, even if you are a normal weight. Interestingly, women who carried their weight in their legs had a significantly lower risk of cardiovascular disease, the study authors added, though the study did not prove a cause-and-effect relationship. “Our findings suggest that postmenopausal women, despite having normal weight, could have a varying risk of cardiovascular disease because of different fat distributions around either their middle or their legs,” said study author Dr. Qibin Qi, an associate professor at the Albert Einstein College of Medicine in New York City. For the study, researchers gathered data on nearly 162,000 postmenopausal women who took part in the Women’s Health Initiative study between 1993 and 1998. The women were followed until February 2017. The investigators found that women whose fat was stored mostly around the middle (apple-shaped) had almost twice the risk of heart disease or stroke, compared with women whose weight was stored in their legs. On the flip side, that risk was 40% lower in women whose weight was mostly in the legs, compared to those who had the least weight in their legs. The greatest risk of heart disease…  read on >