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Kaitlin Kelsey RD, CD a Clinical Nutrition Manager with Ogden Regional Medical Center joined Nicea on ABC4 Utah today to provide tips for your Post-Holiday Diet and the best way to lost weight after the holidays.

New Years resolutions for many people tend to fall into the category of diet and weight loss. The key to sustained weight loss is making lifestyle changes that you can stick with from here on out. Fad diets may cause quick weight loss due to calorie restriction, but when the diet stops, most people gain back the weight and then some. This is called yo-yo dieting and can actually cause more damage to your body. The cycle of losing weight and regaining weight, over and over is actually more detrimental to your health than remaining at a consistent, heavier weight

Healthy weight loss may not seem as satisfying as the promised quick fix of fad diets because it is more slow and steady. A goal of 1-2 pounds of weight loss per week is generally recommended as working towards 5 or 10 pounds a week can cause significant nutrient deficiencies. Nutrient deficiencies can cause some side effects that arent fun either, like hair loss or skin issues. Just like putting weight on doesnt happen overnight, neither does weight loss.

Find activities that you enjoy.

Remember that its best to try and change one thing at a time, dont go wild on day 1. Thats not sustainable and often leads to people feeling down on themselves when they cant do everything all at once.

For more information you can visit the MountainStar Healthcare website.

This article contains sponsored content.

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Tips for that post-holiday diet and how to lose weight after the holidays - ABC 4

Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program, says the dietary guidelines, which are updated every five years, are designed to give the best recommendations on what to eat and drink to promote health and prevent disease.

One of the changes for this edition of the guidelines is focused on a lifespan approach from infancy to older adulthood. "We've known for quite some time that for the first six months of an infant's life, they should be fed exclusively human breast milk," says Dr. Hensrud.

"Another addition that people may not be aware of is that when foods are introduced to an infant around the age of 4 to 6 months, peanut-containing foods can be added to the diet after checking with the infants health care provider. The evidence shows that by adding peanuts early in the diet, it may prevent allergies later on. Also, under the age of 2 years, no added sugars should be included in the diet of children. Added sugars do not provide any health benefit.

Key recommendations from the guidelines include:

Hensrud says that before the guidelines are released, a scientific report on dietary guidelines is published. The dietary guidelines are then derived from this scientific report.

"What many people who work in nutrition would have liked to have seen is a lower limit for added sugars and alcohol. This was included in the scientific report, but did not end up in the Dietary Guidelines," Hensrud says.

"For example, the dietary guidelines recommend no more than 10% of calories as added sugars. But the scientific report recommended no more than 6%," he says. "Similarly, previous guidelines recommended up to no more than an average of two drinks per day for men. The scientific report recommended lowering this to one drink a day on average for both men and women. The Dietary Guidelines still recommend up to two drinks a day for men."

Hensrud says the less added sugars in your diet, the better it will be. "We know that there is very little health benefit and many health risks from including too much added sugars in the diet. Sugars that are naturally present, such as in fruit, are fine to have in the diet."

Read more:
Dietary update explains what you should eat from infant to older adulthood - Duluth News Tribune

Nausea is the feeling of needing to vomit. Various medications are available for treating nausea, including antiemetics and antihistamines. Eating different foods or changing other dietary habits may also help relieve nausea.

Nausea has many possible causes, including viruses, pregnancy, and anxiety. The most effective treatment for nausea will depend on its cause.

This article discusses medications and home remedies for nausea.

Antiemetics are drugs that treat nausea or vomiting. The appropriate type of antiemetic will depend on the cause of these symptoms.

Several broad classes of antiemetics are useful for treating nausea:

Different eating patterns and some foods may help alleviate nausea.

If someone regularly feels nauseated, they could implement some of the following eating habits to help reduce nausea:

Some diets can also help reduce nausea.

For example, the foods that make up the BRAT diet could help ease nausea as they are easy to digest. These foods, which give the diet its name, are:

Learn more about the BRAT diet here.

However, due to the restrictive nature of the BRAT diet, a person should be mindful of the number of nutrients they are consuming. This diet is not a long-term solution, and people should only follow it when they feel nauseated.

If nausea lasts for more than a few days while a person is following the BRAT diet, they should contact a doctor.

Some herbs may also alleviate nausea. A 2015 study suggested that ginger could be a promising treatment for nausea and vomiting. However, the researchers note that more research is necessary to support these findings.

Nausea and vomiting are common during pregnancy. However, some pregnant people experience severe sickness, known as hyperemesis gravidarum. Those who find that the sickness affects their day-to-day life and becomes a cause for concern might need treatment.

People need to be cautious about most treatments during pregnancy, including those for nausea, as side effects could harm them or the fetus. For example, ondansetron can prevent nausea, but researchers remain unsure whether it affects the fetus.

Metoclopramide is one first-line treatment option for people who are pregnant. Antihistamines such as doxylamine are also an effective medication for treating pregnancy-related nausea, and they do not harm the fetus.

Learn more about morning sickness and pregnancy here.

Aromatherapy can involve diffusing essential oils into the air to produce aromas that a person then inhales. Proponents of aromatherapy suggest that it may reduce nausea.

A small 2016 study that included 123 participants found that inhaling peppermint oil could reduce feelings of nausea following an operation.

However, a comprehensive 2018 review noted that there is not enough quality research to confirm aromatherapy as an effective remedy for nausea.

Research investigating the antinausea properties of aromatherapy is mixed, and researchers need to conduct more robust studies to understand if and how essential oils exert these effects.

However, some individuals may wish to try using aromatherapy alongside nausea medication to see whether it helps them feel better.

Learn more about aromatherapy here.

Acupuncture is a form of traditional Chinese medicine. It involves using needles to apply pressure to specific points on the body to relieve pain and relax muscles.

Acupressure is similar, but instead of using needles to stimulate points on the body, a person just applies pressure using their fingers or thumb.

Some research suggests that acupuncture could help alleviate nausea. For example, a 2013 review observed that acupuncture could treat nausea and vomiting following an operation. The review noted that stimulating pressure point 6 (P6, or Nei Guan) was particularly effective in reducing nausea.

If a person wants to try acupressure, they can find P6 below the wrist by the inner arm. Applying pressure with a thumb or the fingers for 23 minutes may help someone feel less nauseated.

However, a 2015 review noted that the evidence supporting the effectiveness of P6 stimulation in alleviating nausea is weak and that more robust studies are necessary.

Therefore, it is advisable to try antinausea medication or dietary changes before trying this method.

Learn more about acupuncture here.

Nausea is a common problem with many possible causes. Antiemetic drugs are medications that can prevent nausea.

The most suitable type of drug will depend on what is causing nausea. For example, during pregnancy, people are limited to medicines that healthcare professionals consider safe for the fetus.

People can also try various home remedies to see whether they help reduce nausea. These include eating and avoiding certain foods, adjusting the frequency of meals, aromatherapy, and acupressure.

More:
What to take for nausea: What medications and home remedies work well? - Medical News Today

Japans rate of strokes fell during a period when it began eating a bit of meat

Jan 16th 2021

TANAKA KANE is one of humanitys great outliers. On January 2nd she became the third person ever to turn 118, according to the Gerontology Research Group, a team of academics. She is also the first citizen of Japan to reach 118but is unlikely to be the last. The country has the worlds longest life expectancy, and 80,000 centenarians.

Mrs Tanaka is an outlier for another reason, too. She claims to love chocolate and fizzy drinks, setting her apart from most of her compatriots. Japan has long had one of the lowest sugar-consumption rates in the OECD, a club of mainly wealthy countries.

The unusual longevity enjoyed in Japan is often credited to diet. Yet the idea that the country has extended lifespans by entirely avoiding the Wests sinful culinary delights may be too simple. In fact, recent studies imply that one key to its success may be that its peoples diets have shifted over time towards Western eating patterns.

Japan was not always a longevity champion. In 1970 its age-adjusted mortality rates were average for the OECD. Although its levels of cancer and heart disease were relatively low, it also had the OECDs highest frequency of cerebrovascular deaths, caused by blood failing to reach the brain.

In 1970-90, however, Japans cerebrovascular mortality rate fell towards the OECD average. With world-beating numbers on heart disease and fewer strokes, Japan soared up the longevity league table.

How did Japan overcome its cerebrovascular woes? Some of its gains simply mirror better treatments and reductions in blood pressure around the world, notes Thomas Truelsen of the University of Copenhagen.

However, another cause may be diets. Japan largely banned meat for 1,200 years, and still consumes relatively little meat and dairy. Too much of these can be damaging, since they contain saturated fatty acids, which correlate to heart disease. Studies have also tied eating lots of processed red meat to a greater risk of stroke. But too little may be unwise as well, because they provide cholesterol that may be needed for blood-vessel walls. In a study of 48,000 Britons, vegetarians were unusually resistant to heart disease, but prone to strokes.

In theory, a dearth of animal-based food could have contributed to Japans historical cerebrovascular mortality. In 1960-2013, as the countrys deaths from strokes tumbled, its annual meat intake rose from near zero to 52kg per person (45% of Americas level). Tsugane Shoichiro of the National Cancer Centre in Tokyo says that his compatriots may need meat and dairy to keep their blood vessels robustthough not so much that those vessels get clogged.

Some empirical evidence supports this view. One paper from the 1990s found that the parts of Japan where diets had changed most also had the biggest drops in cerebrovascular mortality. Another study, which tracked 80,000 Japanese people in 1995-2009, showed that strokes were most common among those who ate the least chops and cream. Although Japans decline in cerebrovascular deaths could stem entirely from other causes, these data suggest that nutritional shifts may have helped.

The unhappy irony is that Japans health gains, paired with a low birth rate, threaten its economy. By 2060, 40% of Japanese could be 60 or older. That would yield more birthday cakes with 118 candlesand fewer great-grandchildren to blow them out.

Sources: WHO; FAOSTAT; OECD; UN

This article appeared in the Graphic detail section of the print edition under the headline "The meat spot"

Link:
The meat spot - Japanese people may have gained longevity by balancing their diets | Graphic detail - The Economist

The Mediterranean diet is hailed as one of the healthiest diets around.

While the benefits include boosting brain health, being good for the gut and reducing the risk of several types of cancer, it is particularly lauded for promoting cardiovascularwell-being.

Much of this is down to the omega-3s and healthy fats found in olive oil, fish, legumes and nuts, which make up alarge part of any traditional Mediterranean menu.

Multiple studies have demonstrated that adherents to the MedDiet are less likely to suffer heart problems than those who follow abad diet and make unhealthy lifestyle choices.

However, anew study published in the December 2020 issue of PLOS Medicine demonstrated that following the Mediterranean diet can lower the possibility of having asecond heartattack.

In the study, researchers from the University of Crdoba, Queen Sofia University Hospital and the Maimonides Biomedical Research Institute of Crdoba (Imibic) compared the effects of two different healthy diets on the endothelium, the walls that cover thearteries.

One thousand two participants who had previously experienced aheart attack agreed to be monitored over the course of ayear.

During that period, half of the patients were instructed to follow aMediterranean diet. Daily meals were based on the abundant use of extra virgin olive oil and consisted of other plant-based foods such as fruit andveggies.

The participants were also told to include three servings of legumes, fish and nuts each week. In addition, foods high in sugar content were off the menu as were saturated fats, such as red meat, butter andmargarine.

The other half of the group was guided toward alow-fat diet that excluded several kinds of plant and animal fats from their daily dishes. They also increased their intake of complex carbohydrates, adhering to an eating plan of whole grains, peas, beans and fiber-rich fruit and vegetables during thestudy.

Like their counterparts on the Mediterranean diet, they were also told to cut down on red meat as well as reduce sugar-loaded foods andnuts.

As all participants had already experienced aheart attack, each one had their arteries checked at the start of the year to assess their hearts permanent damage as well as blood vessels vasodilation capacity, which relates to the hearts ability to widen and increase blood flow to other areas of thebody.

Alongside this, the reparation capacity of the arteries using endothelial progenitor cells, or stem cells, was alsomeasured.

Each of these areas was reviewed once again at the end of the study and according to Jos Lpez Miranda, one of the main researchers and coordinator of the nutritional genomics and metabolic syndrome research group at the Maimonides Biomedical Research Institute of Crdoba, it was the Mediterranean diet that proved to be moreeffective.

We observed that the Mediterranean diet model induced better endothelial function, meaning that the arteries were more flexible in adapting to different situations in which greater blood flow is required, Lpez Miranda said.

The endotheliums ability to regenerate was better and we detected adrastic reduction in damage to the endothelium, even in patients at severe risk, headded.

Proving that aMediterranean diet is good for heart health is nothing new numerous studies over the last few decades have highlighted thisfact.

However, what made this new Spanish study special was that it was the first to ably show that adopting the Mediterranean diet after suffering aheart attack could reduce the possibility of another and help lessen the damage brought on by cardiovasculardisease.

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Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack - Olive Oil Times

Anti-nutrients are the exact opposite of nutrients. Whereas nutrients are important for a living organism to grow and be healthy, anti-nutrients block the absorption of nutrients. Public Health Nutrition Assistant ProfessorJill Joyceof Oklahoma State University explained the pros and cons of consuming anti-nutrients.

(Photo : Pixabay)Nutritionist Explains the role of Anti-Nutrients In Our Diet

Anti-nutrients are naturally found in plants and animal foods. The name speaks for itself because it blocks the absorption of nutrients into the body. That means anti-nutrients could decrease the number of nutrients that a person could get from the food, Joycewrote.

Anti-nutrients usually interfere with the absorption of calcium, iron, magnesium, potassium, and zinc. In plants, they are used as a defense mechanism against bacteria, fungi, insects, and parasites.

On the other hand, some anti-nutrients also work as survival tactics that help plant species grow and spread. They block the digestion of seeds that then come out of the animals as part of the fecal matter that can go on and grow.

While in humans, anti-nutrients are usually found in legumes and whole grains.

According toHarvard T. H. Chan, there are several examples of anti-nutrients. Here are some of it:

ALSO READ:What You Should Eat To Get Optimum Nutrition Daily

Although anti-nutrients have many cons, as it prevents the absorption of nutrients, its pros still outweigh them. Joyce said that foods containing anti-nutrients should still be encouraged to eat and not avoided because it only becomes a concern when a person consumes an ultra-high amount of anti-nutrients,which is unlikely.

Moreover, many nutrients also are removed from the foods as it is being processed and cooked, especially if they are soaked, blanched, boiled, or other high-heat processing.

ScienceAlertreported that vegetarians and vegans have a higher chance of experiencing the adverse effects of anti-nutrients because they mainly eat fruits, vegetables, legumes, and whole grains. These are foods that anti-nutrients are mostly found.

On the other hand, their diet is also considered as one of the healthiest diets because they have a lesser chance of developing cardiovascular diseases, obesity, diabetes, and cancers.

But vegetarians and vegans can still take afew stepsto counteract the adverse effects of anti-nutrients in the food that they usually eat.

READ MORE:Balanced Diet Might Be Complicated Than Previously Thought

Check out more news and information onNutritionon Science Times.

Read more:
Nutritionist Explains the Role of Anti-Nutrients in Our Diet - Science Times

The ketogenic ("keto") diet, originally developed in the 1920s as an alternative treatment for pediatric epilepsy, remains a therapeutic strategy for a variety of conditions, including neurodegenerative diseases, diabetes, nonalcoholic fatty liver disease, cancer, and, most notably, weight loss. However, conflicting study results fuel the ongoing debate regarding the role of the ketogenic diet in patients withheart failure (HF). Is the ketogenic diet beneficial in HF in the long term, and how does it affect cardiovascular risk factors? Here's a look at the current research.

The daily caloric intake for people on the ketogenic diet is, approximately, 70%-80% from fats, 10%-20% from proteins, and 5%-10% from carbohydrates. Reducing carbohydrate intake while increasing fat intake results in a metabolic shift in the body called ketosis. In this state, blood ketone levels are increased due to the restriction of carbohydrates, decreased circulating insulin (and consequently, decreased insulin-mediated inhibition of lipolysis and ketogenesis), and a subsequent increase in the mobilization of adipose tissue fatty acids, which are used by the liver for ketogenesis.

Ketones can be utilized by the heart as an energy source in an unregulated manner, raising the question of whether it is possible to increase energy production in cardiac metabolic scenarios such as HF. Studies on patients with advanced HF have shown an increased adaptive reliance of the failing heart on ketones as an alternative energy source. Findings from the EMPA-REG OUTCOME trial, which looked at the effects of empagliflozin on morbidity and mortality in patients with type 2 diabetes at high risk for cardiovascular disease (CVD), led to the hypothesis that higher levels of circulating ketones increase cardiac ketone oxidation and may contribute to improved cardiovascular outcomes. Furthermore, a crossover design study, in which patients with heart failure with reduced ejection fraction (HFrEF) were intravenously infused with either the ketone, beta-hydroxybutyrate, or placebo, demonstrated that increases in circulating ketone levels increased cardiac output by 40% in participants who received beta-hydroxybutyrate. Therefore, the capacity of the heart to oxidize ketones appears to be beneficial in patients with HF.

The American Heart Association's dietary guidelines for cardiovascular disease recommend limiting intake of saturated and trans fat, decreasing sodium, and consuming a variety of fruits and vegetables, whole grains, poultry, and fish. These dietary recommendations contradict the high-fat/low-carb ketogenic diet because fruits and many vegetables are high in carbohydrates. While mono- and polyunsaturated fats may be beneficial in a heart failure setting, many ketogenic diet meal plans result in the consumption of a variety of both saturated and unsaturated fats. Therefore, careful planning to decrease saturated fat consumption and increase unsaturated fat intake is necessary if the ketogenic diet is to be implemented in a heart failure setting.

Studies looking at CVD risks of high-fat, low-carbohydrate diets have shown mixed results. For example, a meta-analysis of 11 randomized controlled trials found that ketogenic diets promoted greater weight loss than low-fat diets, but they also increased low-density lipoprotein cholesterol (LDL-C). In contrast to these findings, multiple studies have reported improvement of CVD risk factors with no adverse effects on lipid profiles in men, women, and adolescents who followed a low-fat diet. Yet, a meta-analysis by Nordmann and colleagues comparing low-fat and low-carbohydrate diets found that ketogenic diets improved triglyceride and high-density lipoprotein cholesterol values but worsened LDL-C. These contradictory findings are probably due to differences between the types of ketogenic diets used (eg. type of fat) and how each study was modeled (eg, variations in specific daily caloric intake, macronutrient composition, and duration). More clinical studies are necessary to determine the impact of a ketogenic diet on CVD risk factors.

While we know that increased ketone metabolism is adaptive in HFrEF, whether ketogenic diets can confer these benefits remains unclear. Findings from a crossover study of 16 healthy participants assigned to a ketogenic or control diet demonstrated a decreased cardiac phosphocreatine-to-adenosine triphosphate ratio in patients on the ketogenic diet; these findings signify an impaired energy production that is similar to that seen in patients with HF. When considering heart failure with preserved ejection fraction (HFpEF), because metabolic inflammation is becoming recognized as the crux of HFpEF pathophysiology and the ketogenic diet exhibits anti-inflammatory properties, the latter may be beneficial in HFpEF. However, whether the ketogenic diet can confer the same benefits in HF as does the direct administration of ketones remains to be determined.

Overall, assessment of the ketogenic diet's long-term effects on cardiac function in the setting of HF are limited. In fact, most studies to date have evaluated only short-term effects of a ketogenic diet in patients without HF or other cardiovascular risk factors. Moreover, because ketogenic diets vary by recommendation (eg, amount of daily protein intake), there is no general consensus on cardiovascular implications, treatment duration, and mode of implementation. On the basis of current evidence, future high-quality clinical trials that assess the long-term effects of the ketogenic diet in the setting of HFrEF and HFpEF are needed.

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Does the Ketogenic Diet Benefit Patients With Heart Failure? - Medscape

A handful of nuts may do wonders for your health.

Highlights

Diabetes is a major concern that is gradually gripping the whole world. It is one lifestyle disease that leads to several other health issues, including heart diseases, kidney problems, blindness and more. As per the United Nations, the global prevalence of diabetes has nearly doubled since the past decade. World Health Organisation (WHO) estimates that nearly 422 million people across the world are affected by this chronic disease and the number is steadily increasing. However, WHO further states, "There is a globally agreed target to halt the rise in diabetes and obesity by 2025". Diabetes is one such disease that has no cure. According to health and wellness coach Preeti Rao, "Medications and precautionary measures are taken to keep the blood sugar levels close to normal." Hence, keeping up an overall healthy lifestyle is of utmost importance to manage diabetes.

Food plays an indispensable role in maintaining a healthy lifestyle. A well-balanced diet, with every essential nutrient, may help nourish you from within and control blood sugar levels. Nutritionists and health experts around suggest that one must include a variety of fruits, vegetables, grains, nuts, good sources of fats, dietary fibre and lean protein to the diet to keep a check on their blood sugar.

Also Read:Eat Walnut To Prevent Inflammation: 5 Delicious Recipes To Add More Walnuts To Your Diet

Nuts are low in glycaemic levels

The benefits of nuts are no secret to the world. Deemed to be a superfood, nuts include every essential nutrient to promote a fit mind and body. A handful of nuts can go also go a long way in maintaining blood sugar levels. According to a study, published in the journal Circulation Research, eating almonds and walnuts may help people with diabetes keep up a healthy heart. It was inferred that people (with type 2 diabetes), who ate 5 or more servings of nuts weekly, had 20 percent lower risk of heart disease, compared to the ones who ate less than a serving a month. Moreover, nuts are known to have low glycaemic levels, which make them ideal to include in a diabetes diet.

Also Read:5 Healthy Almond Recipes You Can Try At Home For A Nutritious Meal

If you are wondering how to add nuts to your diet without making it boring, we have a surprise for you. We bring 5 interesting ideas to sneak in your favourite nuts to your everyday meal in the most delicious way. Let's take a look!

1. Make chutneys:

You may prepare chutneys with almonds and walnuts to pair with your everyday meal.

2. Add to chai:

You may add nuts in their powdered form to your daily cup of tea.

3. Make smoothies:

The best way to enjoy nuts is to make a smoothie out of it. Add nuts and other diabetes-friendly ingredients to a juicer and blend. And a glass of healthy smoothie is ready to be relished.

4. Add to your paratha:

Love paratha? Make them healthier by stuffing almonds, pistachio or walnuts in the parathas.

5. Make nut-based unsweetened desserts:

Gone are those days when desserts were not diabetes-friendly. Today, you get a gamut of dessert recipes that can be eaten without worrying about your blood sugar levels. Make sure you add a good number of nuts in those recipes to make them yet healthier.

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If you have any unique idea to add nuts in your diet, do let us know in the comments section below.

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Nuts For Diabetes: 5 Ways To Sneak In Almonds, Walnuts And More In A Diabetes Diet - NDTV Food

Celery is like a middle child: It's dependable, frequently ignored and most often seriously undervalued. Its the one vegetable that you can almost always find in the grocery store.

Celery is crisp, green, crunchy and flavorful. Its inexpensive and gets relegated to the lowly status of diet food. Try to recall the last time you heard someone say, I just ate the best stalk of celery!"

Its time to rethink celery. It is a highly adaptable vegetable and can be used as the base of a soup, salad, sauce or relish. Its a distinctive part of a Bloody Mary and the only healthy element to a plate of Buffalo Chicken Wings. Celery mixes well with fresh herbs, cheese, fresh fruit and salads. It can be added to stir fries, braised, made into a creamy gratin, juiced, dunked into salsa and dips. The celery cavity can be filled with peanut butter and raisins (Ants on a Log, anyone?) or filled with cream cheese and olives.

Its almost impossible to imagine stuffing, tuna fish, egg salad or potato salad without celery. What would sandwiches look like without a requisite, lonely stalk of celery at its side?

To peel or not to peel

Peeling celery sounds like a fussy chef trick, right? Well, not always. The outer stalks, which tend to be a darker green, can be stringier and more fibrous and can benefit from a quick peel. Simply use a vegetable peeler to remove the outermost layer. Youll know its time to stop when the celery color gets paler.

Do you need to peel celery? No. Try it and see if you like the difference. Save peelings and the celery root to add to vegetable and meat stocks.

Can I eat the celery leaves?

Absolutely! Celery leaves, which grow at the top of the stalks, are full of flavor and can be used like parsley to garnish dishes, add flavor to sauces and more. Dont throw them out!

Health benefits of celery

Celery is low in saturated fat and very low in cholesterol. It can lower your blood pressure and is a good source of Vitamin C, fiber, potassium, Vitamin B6, iron and calcium. It is a great antioxidant and is said to reduce inflammation and help digestion.

And celery has virtually no calories. Some say that the mere 7 to 10 calories per stalk is burned up when you chew it (Why arent more foods like that?). But, according to the Mayo Clinic, there are no proven scientific studies showing that celery is a negative calorie food. Surprisingly, the vegetable is said to be high in sodium so be aware if youre on a low sodium diet.

Shopping for celery

Look for bunches of celery that are tightly formed with firm, green stalks and a healthy head of celery leaves at the top. The stalks should snap off when separated and not bend or wilt. Celery will keep stored in the vegetable drawer of your refrigerator for at least a week. When celery begins to turn yellow or look wilted it can still be used to flavor stocks but will have lost all its crunch.

Light, refreshing and colorful, this winter salad has crunch, vibrancy and a ton of flavor. Celery stalks are lightly peeled and chopped on the diagonal and tossed with very thin slices of fresh fennel and shavings of nutty Parmesan cheese. You can add all kinds of other ingredients to this simple salad, like thin slices of peeled pear or apple or toasted nuts.

Serves 2 to 4.

Ingredients

Instructions

Celery root (also called celeriac) and fresh celery stalks are sauted with leeks (or an onion) and then simmered with vegetable or chicken stock. The creaminess and full flavor of the soup are astonishing considering how few ingredients are used, not to mention that there is no dairy in the soup.

If you want to make a topping: Chopped celery and piquant capers are sauted for just a few minutes and they add great dimension to the soup. You can also add a drizzle of olive oil or lemon-flavored olive oil.

Serves 4.

Ingredients

Optional Celery-Caper Topping

Instructions

A gratin is a rich, warming plate of comfort food. Sweet celery is cut into big chunks and topped with milk, cream, and grated cheese and baked until soft. This gratin makes an excellent side dish to any roast, with fish or can be served as a winter main course with a green salad.

Serves 4.

Ingredients

Instructions

Read the original post:
More Than A Diet Food: Rethinking Celery With 3 Delicious Recipes - Here And Now

BY KEITH ROACH, M.D.

DEAR DR. ROACH: Im 64 and thin, on no medications and had my bloodwork done. Cholesterol showed 226 total, HDL 77, triglycerides 79, LDL 131, glucose 94. My blood pressure is usually about 90/60, and I have never smoked.

My doctor wants me to go on a statin, which I know is not good. I want to try adjusting my diet. Are these levels so high that they warrant a statin? Should his first course of action be to suggest changing diet? Your opinion is important. Thank you. J.F.

ANSWER: Statin drugs are a powerful way to reduce the risk of heart attack and stroke in people at higher risk for developing them; however, like all drugs, they have the potential for adverse effects. They should be used only when the benefit of taking them is expected to be greater than the risks. Nearly everyone with known heart disease or history of stroke due to blockages in the arteries should take a statin if they can tolerate it. For people without a history of cardiovascular disease or cerebrovascular disease, a good tool is a risk calculator.

These are not perfect, but they give a good starting place to estimate risk. Using the American Heart Association calculator at cvdrisk.com, the best guess of you developing heart disease or stroke in the next 10 years is 2.3%. Based on this result, a statin would generally not be recommended, although there are conditions that increase risk of heart disease that are not considered in the calculator. Other medical conditions and a patients preferences need to be considered before recommending medication therapy.

Almost everyone can reduce their risk of many diseases, not just vascular disease, by eating more plants and less meat, reducing simple sugars and starches, and having a diverse diet.

I recommend thinking of statins as a way to decrease heart disease risk. Blood cholesterol is just one part of risk. Your age and sex, and low blood pressure are helping to protect you, but you may someday still benefit from a statin. If your cholesterol and blood pressure numbers stay the same as they are now, a statin may be in your future in 10 years.

DEAR DR. ROACH: I tested positive for COVID about six weeks ago. I had very mild symptoms for about 24 hours. I lost my sense of taste and smell. My senses are slowly returning, but now I constantly have a strange taste in my mouth. I cant tell if its a metallic taste or not. Eating, drinking, chewing gum, brushing, etc., make it go away for 10 minutes. Is this COVID-related or something else? Will it go away? M.R.

ANSWER: While I cant answer with certainty, many people with COVID-19 have disturbances in taste and smell that take weeks or months to resolve. Based on my experience with these patients, I would guess your disturbance is most likely COVID-19 related, and is likely to go away in time.

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Statins are important heart treatment, but so is change in diet - Lock Haven Express

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