Lifestyle « Weekly Gravy

WEDNESDAY, Feb. 20, 2019 —Dense root vegetables such as sweet potatoes and parsnips benefit from roasting. They sweeten as they cook, making for healthy comfort food during cold winter months. Follow these general steps for any hard vegetables: Start by cutting them into uniform pieces, so they’ll roast and brown evenly. (Otherwise, you can end up with either burnt or undercooked pieces.) Next, toss the vegetables in a healthy cooking oil like olive oil, and sprinkle lightly with salt, which helps to bring out their sweetness. Line a baking sheet with parchment paper to prevent sticking. Then spread the vegetables evenly so that all pieces will brown at the same rate. Roast in a preheated 400-degree oven for about 45 minutes or until tender. The high temperature is key to bringing out the sweet flavor — plus it gets dinner on the table faster. Serve roasted veggies as a side dish instead of pasta or white rice with your favorite protein like chicken, or blend with broth for this fast and rich-tasting soup to take the chill off a cold evening. Roasted Vegetable Soup 2 sweet potatoes 4 parsnips 4 carrots 1 tablespoon extra-virgin olive oil 1/4 teaspoon salt 32 ounces low-sodium vegetable or chicken broth Preheat oven to 400 degrees. Peel and cut the vegetables into 1-inch cubes. Toss with the olive oil and… read on >

For decades, U.S. doctors have battled the long hours and demanding schedules that often lead to “burnout.” But a new study brings welcome news, showing a slight decline in the numbers of physicians dealing with the issue. In the third of a series of studies, researchers surveyed more than 5,400 doctors nationwide and found that 44 percent reported at least one symptom of burnout in 2017, compared with about 54 percent in 2014 and nearly 46 percent in 2011. The researchers also surveyed workers in other fields and found that levels of burnout remained the same, about 28 percent. “Physicians remain at increased risk for burnout relative to workers in other fields, but there is some good news,” lead author Dr. Tait Shanafelt, director of Stanford University’s WellMD Center, said in a school news release. “For the first time, we’re seeing improvement in the prevalence of burnout symptoms in physicians nationally.” Not all the news was good, however. Declines in burnout symptoms among doctors were not seen across all specialties. Levels among obstetrics and gynecology, general surgery and some other specialties did not fall significantly in 2017, the findings showed. The researchers also found a steady increase in the percentage of doctors screening positive for depression: just over 38 percent in 2011; nearly 40 percent in 2014; and almost 42 percent in 2017. In addition,… read on >

Nuts are a delicious food to enjoy year-round, adding a richer taste to many of your favorite dishes. High in protein, fiber and essential minerals, nuts also contain healthy mono- and polyunsaturated fats that help fight inflammation. Nuts are natural hunger-busters, but pay attention to your portion size. A snack of 10 to 12 peanuts, walnuts, pistachios or hazelnuts clocks in at about 100 calories. Toasting nuts brings out their flavor and improves their texture. Simply place a handful of nuts in a dry, small skillet over medium-low heat. Cook two to three minutes, transfer to a cutting board, and chop or use whole. You can also bake nuts in a preheated 350-degree oven for eight to 10 minutes. For hazelnuts and pistachios, transfer to a dry dish towel and rub the toasted nuts to remove their skins, which may be bitter. Chopped or ground nuts are also a healthier alternative to breadcrumbs. Here’s a tasty way to use them with fish. Pistachio-Crusted Salmon 2 4-ounce salmon fillets, skin on 2 tablespoons Dijon mustard 3 tablespoons chopped pistachios Olive oil cooking spray Preheat oven to 400 degrees. Place salmon in a baking dish, skin side down. Spread mustard over the surface of the salmon, then top with chopped nuts and spritz lightly with cooking spray. Tent loosely with aluminum foil and bake eight to 10… read on >

Upper body strength is important at every age, but you don’t need to be a bodybuilder to benefit from working your pectoral, or chest, muscles. For a study sponsored by the American Council on Exercise, scientists from the University of Wisconsin La Crosse evaluated nine popular pec exercises to determine which ones best engaged these muscles. Popular Pec Strength-Training Exercises Barbell bench press Pec dec machine Bent-forward cable crossover Chest press machine Inclined dumbbell flys Dips Push-ups To develop muscle size, the barbell bench press is at the very top of the list, followed closely by the pec deck machine and the bent-forward cable crossover. Here’s how to perform the barbell bench press. Lie with your back flat on a weight bench. Knees are bent at the far end of the bench with feet flat on the floor. Grip the barbell with both hands, placing them slightly wider than shoulder-width apart. Elbows make a 90-degree angle. With control, lower the bar so that it’s just barely touching your chest, then press upward as you extend your arms. Hold briefly and, again with control, slowly lower the barbell to your chest for one complete rep. Repeat for the appropriate number of reps, typically up to 15 with a lighter weight, up to eight with a heavier weight. To protect against injury to your shoulders, focus on… read on >

An imbalance in the gut “microbiome” of people with lupus may be driving the chronic autoimmune disease as well as its flare-ups, new research suggests. The microbiome is the trillions of helpful bacteria that coexist in the human digestive tract and elsewhere in the body. Comparing gut bacteria from lupus patients with bacteria from their healthy peers, scientists learned those with lupus had about five times more of the bacteria known as Ruminococcus gnavus. The discovery may lead to better treatments for lupus, which can damage the skin, joints and organs, study author Dr. Gregg Silverman said. “Current lupus therapies seek to dampen or destroy the immune system,” said Silverman, a professor of medicine and pathology at NYU Langone Health in New York City. “The idea that we might find in some patients that their disease is being worsened by bacteria in their intestine may mean we [find] much more benign therapeutic approaches,” he added. “This is something I’m excited about because I think it really relates to the health and well-being of patients and people.” Lupus affects an estimated 5 million people worldwide, according to the Lupus Foundation of America. The cause of the sometimes-fatal disease is unknown, though genetics are believed to play a role. Symptoms can vary and include joint and muscle pain, rashes, hair loss, fatigue and swelling in various body… read on >

Interacting with lots of different people may help you live longer and healthier, a new study suggests. Older people who spend more time with family members, close friends, acquaintances, casual friends and even strangers were more likely to be physically active, spend less time sitting or lying around and have a more positive attitude and fewer negative feelings, the researchers found. “Adults often grow less physically active and more sedentary as they age, and these behaviors pose a risk factor for disease and death,” said study author Karen Fingerman. She’s a professor of human development and family sciences at the University of Texas at Austin. Fingerman said that it can be hard to get people to exercise, but it might be easier to get them to reach out to acquaintances, go on group events or talk to the people who serve in restaurants. “Socializing in these contexts also can increase physical activity and diverse behaviors in ways that benefit health without necessarily working up a sweat,” she said in a university news release. For the study, Fingerman and her colleagues asked more than 300 adults over 65 about their activities and social encounters every three hours for a week. Participants also wore electronic devices to keep track of their physical activity. The researchers found that when participants were with a variety of social partners, they… read on >

As excited as you are that your teen’s going to college, it’s normal to have mixed emotions, such as anxiety, sadness and possibly depression. It’s even normal to feel envious that his or her life is just beginning while yours is on the wane. For most parents, this rush of emotions will pass, but both generations might have to work to ease the transition, especially if your child is also experiencing a mix of joy and apprehension, which often manifests as bickering with mom and dad. Parents will need to loosen the reins and acknowledge that their child is his or her own person and may not see eye-to-eye with them on everything anymore. Realize that this is a natural progression in their development, not a rejection of you or an end to your closeness. And take comfort in the fact that most college students still care more about what mom and dad think than they let on. Coping Strategies at a Glance Have a plan for staying in touch. Explore new challenges of your own. Start to reconnect with old friends. Get support from different sources. One way to ease anxiety is to agree upfront on how often you’ll communicate, such as once a week, and how you’ll do it. Video chats are great for bridging a physical distance. Texts can be brief and… read on >

By itself, post-traumatic stress disorder (PTSD) doesn’t raise the risk of heart disease for U.S. veterans, a new study finds. “Instead, a combination of physical disorders, psychiatric disorders and smoking — that are more common in patients with PTSD versus without PTSD — appear to explain the association between PTSD and developing cardiovascular disease,” said study author Jeffrey Scherrer. He’s research director in the department of family and community medicine at Saint Louis University School of Medicine in Missouri. For the study, Scherrer and his colleagues analyzed health records of more than 2,500 veterans with PTSD and more than 1,600 without PTSD. The veterans were aged 30 to 70 and had not been diagnosed with heart disease in the previous 12 months. The study participants were followed for at least three years. During that time, veterans with PTSD were 41 percent more likely to develop circulatory and heart disease than those without PTSD. Those with PTSD had significantly higher rates of smoking, depression, anxiety disorders, sleep disorders, type 2 diabetes, obesity, high blood pressure and high cholesterol than those without PTSD, the investigators found. However, no single condition explained the association between PTSD and heart disease, according to the study published online Feb. 13 in the Journal of the American Heart Association. The findings may not apply to patients older than 70 or to civilians,… read on >

Sure, he may snore. She may steal the covers. But if a relationship is solid, your partner will help you sleep better this Valentine’s Day and far into the future, a new study suggests. Good relationships in early adulthood seemed to lead to less disruptive life events, which in turn appeared to lead to better sleep years later, researchers report. “Your partners can have a huge impact on your stress and health behaviors. They can be a source of stress or a reducer of stress,” explained study author Chloe Huelsnitz. She’s a Ph.D. candidate in the department of psychology at the University of Minnesota in Minneapolis. So, how does being in a satisfying partnership affect sleep? Are people more content, or is a good relationship just a sign that you have better people skills that help reduce your stress throughout life? “It’s probably a bit of both,” Huelsnitz said, though the study could not prove that a good relationship caused sleep quality to improve. She explained that if you can have a good relationship, you probably have good interpersonal skills. And if you get along well with your partner, you’re probably less likely to get into a fight with your boss or a friend. “Also, if you have someone to support you during stressful life events, it helps to buffer that stress,” Huelsnitz added. The… read on >

Everyone has certain personality strengths that make them unique. For instance, you might be the type of person who loves to nurture others or who always tells it like it is and is known for your honesty. Studies on human psychology have found that developing your unique set of strengths can lead to happiness and even help overcome depression. But research has also shown that, all too often, rather than capitalizing on their strengths, people are more motivated to try to fix what they see as weaknesses. That could amount to wasted energy and might not even be desirable. Neglecting your strengths can cause them to fade. This can be true for a trait like kindness as well as one like creativity. On the other hand, developing strengths with what experts call “positive psychology interventions” leads to personal growth. The idea is to use one or more strengths in a new way every week through activities that lead to positive feelings, behaviors or thoughts. To get started, make a list of your strengths. The ones you put at the top of your list — those that make you feel the best about yourself — are your signature strengths. But some people get greater happiness from developing the ones farther down the page, so don’t feel as though you must limit your focus. Next, assign yourself… read on >