Lifestyle « Weekly Gravy

Who doesn’t crave a big bowl of spaghetti every now and then? But then comes the question of how to fit it into a smart diet plan. The answer is portion control. On average, one cup of cooked pasta has between 180 and 220 calories. But that number can change depending on how long you cook it: The more water it absorbs, the fewer calories it has by measure. Also, it’s very likely that you’re putting far more than one cup of pasta in your dinner bowl, and a near certainty that restaurant portions are up to three times the size of that suggested serving. For the most accurate count when you’re cooking at home, weigh the pasta dry and count 100 calories for each ounce you’re having. (Do choose whole grain pasta for its nutrients.) Depending on what you’ll add to it, you can generally have 2 to 3 ounces, which will cook up to a filling meal. (Be sure to make note of what that amount of pasta looks like when cooked so that you know how much to eat when facing a supersized plate at a restaurant.) The key rule, home and away, is to keep pasta dishes light. Skip sauces made with butter, cream and heavy amounts of cheese in favor of tomato sauces. Cherry tomato halves, chopped herbs and a… read on >

Reducing stress could cut your risk of allergy and asthma symptoms during the holidays. “Studies show stress can cause a number of negative health effects, including causing more symptoms for allergy and asthma sufferers,” said Dr. Todd Mahr, president of the American College of Allergy, Asthma and Immunology. “It makes sense that if you want to make your holidays more fun and less challenging, you might focus on ways to bring peace and wellness to your household,” Mahr added in a college news release. The college offers some other tips for controlling asthma and allergy symptoms over the holidays: Exercise can help reduce stress, but exercising in cold weather may make asthma symptoms worse. If you have symptoms such as coughing, wheezing, tightness in your chest or shortness of breath when you exercise in cold weather, you may have undiagnosed asthma. If you have asthma, warm up with gentle exercises for about 15 minutes before you start more intense exercise. Cover your mouth and nose with a scarf or face mask when you exercise in cold weather. Take your recommended asthma medicines. Another option is to move your workouts indoors when the outside temperature falls below freezing. Scented candles and wood-burning fireplaces can trigger allergy and asthma symptoms. Consider flameless candles and an electric fireplace instead. If you or a family member has food allergies,… read on >

Vaping among American teenagers increased dramatically in 2018, with nearly two of every five high school seniors reporting they’ve tried an e-cigarette during the past year, a new survey reveals. There was a bit of good news in the report, with teens reporting decreased use of alcohol, tobacco and opioids. But the vaping trends remained troubling. About 37 percent of 12th graders said they’d vaped within the past 12 months, compared to about 28 percent in 2017, according to the latest Monitoring the Future survey. Vaping rates also increased by about one-third in younger teens, with about 18 percent of 8th graders and 32 percent of 10th graders reporting they’d tried e-cigarettes in 2018. “That’s a marked increase just over a one-year period,” said Dr. Wilson Compton, deputy director of the U.S. National Institute on Drug Abuse, which funds the survey. “In fact, the investigators pointed out this is the largest increase they’ve ever seen in a substance product by youth in America,” he noted. After alcohol, vaping is the second-most common form of substance use in the United States, the survey found. However, marijuana use remains steady among high schoolers, with nearly 6 percent of 12th graders reporting daily use. For the past two decades, daily use among high school seniors has hovered between 5 and 6.6 percent. “When we see rates of around… read on >

Doctors should screen women for depression during and after pregnancy, the American Academy of Pediatrics (AAP) says in an updated policy statement. Undiagnosed and untreated depression among pregnant women and new mothers can put a baby’s health at risk, and is one of the most common and costly pregnancy-related complications in the United States, according to the AAP. “When we are able to help a mother deal with her mental health, we are essentially reaching the whole family,” statement lead author Dr. Marian Earls said in an academy news release. “We hope to create a protective buffer for the baby while strengthening family relationships and well-being.” Between 15 percent and 20 percent of new mothers are affected by depression during pregnancy or in the year after giving birth, a problem now called “perinatal depression.” About 50 percent of women with perinatal depression are undiagnosed and untreated. This can hinder bonding and healthy attachment, skew a mother’s perception of her baby’s behavior, and impair her ability to keep her baby safe, researchers have found. Women should be screened for depression once during pregnancy and during the infant’s well visits at 1, 2, 4 and 6 months of age, according to the policy statement, which also encourages pediatricians to find support for patients with depression. Statement co-author Dr. Jason Rafferty said, “We know that postpartum depression can… read on >

Here’s some straight talk about the value of “the talk.” Fathers who talk with their teenage sons about condom use can help prevent sexually transmitted infections (STIs) and unplanned pregnancies, researchers say. Condoms are the only contraceptive method that can prevent pregnancy and the spread of sexually transmitted infections, including HIV. Yet, recent U.S. government data showed that condom use among teens steadily declined over the last decade. And as condom use dropped, the number of sexually transmitted infections increased, researchers found. In 2017, the number of STIs reached an all-time high for the fourth year in a row, with teens and young adults accounting for about half of the cases, according to the U.S. Centers for Disease Control and Prevention. Two out of three new HIV infections in young people are among black and Hispanic males, and more than 200,000 births a year are to teens and young adults, the study authors noted. For the new study, researchers interviewed 25 black and Hispanic fathers and sons (aged 15 to 19) from New York City. The research was led by Vincent Guilamo-Ramos, a professor at New York University and a nurse practitioner specializing in adolescent sexual and reproductive health at the Adolescent AIDS Program of Montefiore Medical Center, in New York City. The interviews made it clear that fathers talking to their sons about using… read on >

You’ve no doubt heard the expression “patience is a virtue.” Now researchers are learning that this virtue can be good for your health and well-being. Any given day can be filled with a series of frustrations that cause you to lose your patience, like waiting for your assistant to finish a report you need or for your kids to clean up their rooms. Or you might be impatient due to a serious life event, like needing to find a new job or managing a slow recovery after an illness. Experts say that by handling these situations with patience, you’ll replace frustration with tranquility and be happier for it. Baylor University psychologist Sarah Schnitker, who has been studying patience for more than a decade, found that people who are more patient also tend to be more hopeful and satisfied with their lives. And they’re less likely to be stressed or depressed or experience health issues, like headaches and ulcers. Studies on patience training show that patience is a skill you can learn, often by making changes to how you react to frustrating situations. Many people get impatient because they see waiting as time lost, so your first strategy is to redeploy that time. If you’re stuck on a line or standing idle because your kid’s soccer practice is running late, use your smartphone to read and… read on >

If you’ve ever come home from a brisk walk feeling reinvigorated, you’re not alone. Research shows that this is just one of many benefits of exercising outdoors. Working out in a natural environment can also be more physically challenging, making your body work harder and bringing greater fitness results. This happens when, for instance, you’re walking, hiking or running on natural terrain, which can vary in evenness and require more exertion than on a flat surface, such as a treadmill. According to the American Council on Exercise, other outdoor factors, like wind resistance, actually enable you to burn more calories. If, on the other hand, the wind is at your back, pushing you along a bit, you engage certain muscle fibers needed to develop strength and definition. One study found that people get a variety of psychological boosts from building up a sweat outdoors. Participants were in a better mood and had more energy and less stress afterwards. They simply liked doing the same form of exercise more when they did it outdoors, in nature. There are also benefits from the social interaction of exercising outside with a friend or in a group — the enjoyment you feel makes it more likely that you’ll plan more outdoor workouts. If you have children, exercise with them to show them that fitness activities are fun. Family hikes… 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 >

(HealthDay News) — A panic attack is the sudden onset of intense fear or discomfort that reaches a peak within minutes, the Anxiety and Depression Association of America says. The association says since symptoms of a panic attack are so intense, they may mimic those of heart disease, thyroid problems, breathing disorders and other illnesses. The ADAA says having four of more of these symptoms indicates a panic attack: Palpitations, pounding heart or accelerated heart rate. Sweating. Trembling or shaking. Sensations of shortness of breath or smothering. Feelings of choking. Chest pain or discomfort. Nausea or abdominal distress. Feeling dizzy, unsteady, light-headed or faint. Chills or heat sensations. Numbness or tingling sensations. Fear of losing control or “going crazy.” Fear of dying.

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 >