Frozen Foods.

A well-stocked freezer can keep you and your family fed for a long time! Frozen vegetables and fruits are a great choice. They are at least as nutritious as their fresh counterparts, if not more so, and they are far more convenient and timesaving because they’re pre-washed and pre-cut. You can use only what you need and seal up the packaging until the next use, which reduces food waste. Steam or sauté frozen veggies for a quick and tasty main or side dish, toss them in a soup, or add them to a pot pie or casserole. Frozen fruit thaws quickly for adding to yogurt or breakfast cereal. Or blend it into a smoothie straight from the freezer.

Onions and garlic add flavor to almost any savory dish, and fresh bulbs last well on the counter for quite a while, but frozen diced onions (with and without green peppers) and jarred minced garlic may be worth keeping on hand. If you enjoy foods made with fresh ginger, store a root in the freezer and grate it into dishes as needed.

Frozen fish fillets, scallops, and shrimp thaw quicky in their packaging in a pot of water. Frozen chicken and beef can be thawed in the fridge overnight, in a pot of water (well wrapped), or in a microwave (although this can affect texture). The smaller the portions, the quicker they thaw.

Canned Cadre.

Canned foods last for years, so you can stock up without fear of waste. Canned beans like pintos, chickpeas, black beans, kidney beans, and black-eyed peas are great plant protein options that require minimal time, particularly compared to cooking dry beans. Just open the can, rinse, and toss into salads, stir into soups, fold into wraps, or mash into dips. Season to taste and dish up satisfying flavor, protein, and fiber. Canned lentils are also available in some locations.

Canned tomatoes are a pantry musthave. Whole, diced, crushed, and pureed are all useful, but if you have whole canned tomatoes on hand, you can easily turn them into any of the other forms. Other canned vegetables are also an option, although somewhat different in texture from frozen or fresh.

Canned tuna, chicken, sardines, kippers, shrimp, and salmon are quick ingredients to enhance a recipe. Try them in sandwiches or salads, tossed with whole grain pasta or leftover whole grains, or mixed with canned beans. Canned clams, oysters, and mussels are great options for pasta recipes.

And don’t forget canned or boxed reduced sodium chicken, vegetable, and beef broths as a great base for soups and stews and a flavorful medium for cooking whole grains.

Whole Grains.

The dried seeds of grasses, grains keep well in sealed bags or containers. If you’re short on time, meal prep with whole grains can be surprisingly speedy. Whole wheat couscous only takes five minutes to cook. Quinoa is ready in around 15 minutes, which makes this complete protein another great go-to option when time is short. Bulgur takes 12. For longer-cooking grains, like barley, wheat berries, and brown rice, try cooking a large batch and freezing portions. Two minutes the microwave and they’re ready to go (or put the bag or container in some warm water for a quick thaw).

Whole grain crackers and baked (reduced salt) tortilla chips are also useful to keep on hand. They go well alongside soup or salad, dipped in bean dip, salsa, or tuna or egg salad, or on their own as a snack. Plain popcorn is also an excellent whole-grain snack or side in place of chips or pretzels.

Keeping the right ready-to-use ingredients in the freezer and pantry makes it easy to prepare healthy home cooked dishes any time.

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In a relatively small randomized, crossover, controlled trial, time-restricted eating (also known as intermittent fasting) did not lead to improvements in weight or other selected health parameters compared to participants’ regular eating patterns. For four weeks, the 12 women and five men (average age of 26 years) with overweight or obesity ate whatever they wanted from 7:00 am to 3:00 pm and fasted the rest of the day. For another four weeks, they ate as they wanted.

The researchers measured body weight, waist and hip circumference, body composition, and blood pressure, and did blood tests to measure fasting blood glucose, cholesterol, triglyceride, and insulin concentrations. They also asked the participants to rate their hunger.

Overall, the researchers found no significant changes in body weight or other parameters, however, when analyzed separately, the women did lose some weight (about two pounds) during the intervention.

Some studies have reported benefits of time-restricted eating on weight, blood sugar control, blood triglyceride levels, and appetite, but others (like this study) have not. There are a lot of variables to consider when conducting research like this (including age, weight, and health of participants, the length of the study, and the length and timing of the fasting period). Currently, it appears that time-restricted eating patterns are pretty much equivalent to traditional caloric restriction for weight and health. Some people may find the approach helpful, while others may not. As with most approaches to achieve your health goals, find something that’s right for you.

Recurrent Low Back Pain? Try Walking

A randomized controlled trial in Australia found an intervention that encouraged walking reduced the occurrence of low back pain compared to no intervention. The study enrolled 701 participants 18 and older (81 percent female, with an average age of 54 years) who were not already engaging in regular physical activity. In the previous six months, each participant had recovered from an episode of lowback pain that interfered with daily activities but did not have a specific, diagnosable cause (such as vertebral fracture or cancer).

The intervention group met with a physical therapist six times over a six-month period to develop a personalized progressive walking program and receive some education on pain science and low-back care. The goal was to be walking five times a week for at least 30 minutes a day by six months. Participants kept a walking diary and wore a pedometer, which measures step counts. At the three-month mark, they were asked to wear an accelerometer for seven days to measure daily step count, daily briskwalking steps, and minutes of moderate to vigorous physical activity.

The intervention group reported less episodes of low back pain (including activitylimiting pain) compared with the control group. The control group also sought the help of massage therapists, physical therapists, and chiropractors more often than the walking group.

If you suffer from recurrent low-back pain, regular walking may be helpful and is beneficial for overall health. (Make sure your healthcare provider approves.) Start slowly and work your way up to walking on most days.

Join the Trend—Improve Your Diet Quality

A survey of 51,703 adults from 1999 to 2020 found that diet quality in the U.S. improved a bit, at least in people who don’t struggle to get enough to eat.

Participants were surveyed on their typical dietary intake. Their responses were compared to the American Heart Association (AHA) 2020 continuous diet score (which is based on higher intake of vegetables, fruits, legumes, whole grains, nuts/seeds, and fish and shellfish). Less than 40 percent adherence to the AHA score was considered poor diet quality, 40 to 79.9 percent was intermediate, and at least 80 percent adherence was ideal.

The proportion of U.S. adults with poor diet quality decreased from 48.9 percent in 1999 to 37.4 percent in 2020. The proportion with intermediate quality diets increased from 50.6 to 61.1 percent. The proportion of U.S. adults reporting eating an ideal diet more than doubled (from 0.66 percent to 1.58 percent) but is still extremely low. Diet quality did not improve for people experiencing food insecurity.

We are headed in the right direction but have a long way to go. You can choose low or minimally processed plant foods and fish/ shellfish in place of less healthy, more processed choices more often. Let’s keep those percentages improving!

The post Newsbites: Time-restricted eating; back pain; improving diet quality appeared first on University Health News.

Acute vs. Chronic.

Under acute stress, you may feel a jolt of energy and notice your visual focus and thinking sharpen and your motivation increase. You are faster and stronger, and even your immune system is primed for action. When this moment of acute stress passes, your vital signs (and everything else) return to normal.

Chronic stress is different. If you’re under continuous stress for long stretches of time, such as from a high stress job, financial insecurity, living in fear of violence, or caring for a chronically ill loved one without adequate support, your body never gets the chance to return to baseline.

Health Impacts.

Long-term exposure to stress affects your whole body. It may increase your risk for health problems including high blood pressure, heart attack, stroke, type 2 diabetes, and mental health issues like depression, anxiety, and addiction. See “Possible Health Effects of Chronic Stress” for more information.

Day-to-day symptoms of chronic stress, such as trouble concentrating, crankiness, changes in appetite, fatigue, insomnia, and turning to mind-altering substances for relief, can interfere with productivity and relationships and add to the negative health impacts of chronic stress.

Managing Stress.

If you are feeling stressed a lot of the time, it’s important to identify the source and find healthy ways to reduce or relieve that stress (and avoid unhealthy ways, such as overeating, smoking, illicit drug use, or excessive alcohol consumption). If you can directly address the source of your stress (by discussing job responsibilities with management, for example), do so. If this is not possible, take steps to manage the stress in your life with the tips in the “Take Charge!” box. Your whole body will thank you!

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Sugar substitutes don’t raise your blood sugar or cause tooth decay the way sugar (sucrose) does, but that may be the extent of their health benefits.

Health Impact.

Sugar substitutes are typically used to replace sucrose in processed foods. “The consumption of sugar-sweetened foods (and beverages in particular) has been consistently linked with increased risk for a number of disorders,” says Alice H. Lichtenstein, DSc, Gershoff Professor at the Friedman School and editor-in-chief of this newsletter, “including type 2 diabetes, coronary heart disease, hypertension, excess body weight, and possibly even frailty. Use of beverages and foods made with sugar substitutes, if successful in reducing the intake of added sugars, could result in health benefits. However, the jury is still out on how successful their use is in accomplishing this goal and what the health impact will be.”

Dental Health: It is generally accepted that replacing sucrose with sugar substitutes reduces the risk of developing cavities. Some data even indicate that the sugar alcohol xylitol in chewing gum may play an active role in cavity prevention.

Weight Loss: It’s difficult to determine if sugar substitutes help with weight loss. Long-term studies are lacking, but short term randomized controlled trials (which can establish cause and effect) have shown that providing beverages sweetened with sugar substitutes in place of those sweetened with sucrose has a beneficial effect on body weight. But in one trial, a beverage sweetened with the artificial sweetener sucralose was reported to increase food cravings more than a sugar-sweetened beverage, especially in women and people with obesity.

Some observational studies (in which researchers compared people’s reported food intake to their weight) have suggested that consumption of foods made with sugar substitutes may actually be associated with higher body weight. “However, these studies cannot determine whether the sugar substitutes themselves lead to excess weight gain or if individuals with overweight or obesity are just more likely to choose products containing sugar substitutes,” says Lichtenstein. “Additionally, if low-sugar or sugar-free products are added to a high calorie diet, rather than replacing sugar-containing products, weight loss will not occur.”

Diabetes: If cutting calories by using sugar substitutes does lead to weight loss, it could help treat or decrease the risk of developing type 2 diabetes. Additionally, sugar substitutes raise blood sugar levels much less than sucrose—if at all. The American Diabetes Association cautions that some research indicates even sugar substitutes may be associated with some rise in blood sugar. “Foods and beverages made with sugar substitutes are a better option than those with added sugar for people with diabetes,” says Richard Siegel, MD, co-director of the Diabetes and Lipid Center at Tufts Medical Center, “but I encourage my patients to focus on nutrient-dense foods, like fruits, vegetables, and nuts instead of low-calorie or low-sugar versions of cookies and candy.”

Even if foods made with sugar substitutes do have some health benefits when used in place of sugar-sweetened foods, Lichtenstein says it’s best to limit their intake anyway. “Foods containing these compounds are almost always ultraprocessed,” she says, “and we know dietary patterns high in ultraprocessed foods are associated with negative health outcomes.”

Safety Concerns.

There is a large body of research looking at potential health hazards from consuming sugar substitutes, but there has yet to be any conclusive proof of danger from any products currently on the market.

Plant-derived noncaloric sweeteners (sugar alcohols, stevia, monk fruit extracts, and allulose) fall under the U.S. Food and Drug Administration (FDA) category “Generally Recognized as Safe,” or GRAS. This means experts have concluded that the substance is safe under the conditions of its intended use in the quantities typically consumed.

Artificial sweeteners (synthetic, or man-made, compounds) are regulated as food additivies and must meet a higher standard of proof of safety. The FDA establishes an acceptable daily intake (ADI) level for all artificial sweetners. An ADI is the amount of a substance that is considered safe to consume each day over the course of a person’s lifetime. Artificial sweeteners are 200 to 20,000 times sweeter than sucrose, so very little is needed to make foods taste sweet. Even people who consume a lot of these man-made sweeteners are unlikely to exceed the ADIs.

Cardiovascular Disease: Recent studies involving participants in the U.S. and Europe found that high blood levels of the sugar alcohols erythritol and xylitol were associated with increased risk of heart attack and stroke, but these findings need confirmation. At this time, there are no established links between sugar substitutes and cardiovascular disease.

Cancer: Federal legislation prohibits the approval of any compound established to cause cancer. Overall, the results of the large number of studies looking for a link between sugar substitutes and cancer have been inconsistent. A 2023 review that looked at all available data concluded that evidence associating artificially sweetened beverage intake with cancer was weak. An observational study published in 2022 found the highest reported intake of artificial sweeteners was associated with a small increase in cancer risk compared to the lowest reported intake. While there is limited evidence (not convincing) that aspartame may increase cancer risk, experts agree this artificial sweetener is likely safe at the levels at which it is typically consumed.

Looking at the body of research to date, sugar substitutes (in reasonable quantities) appear to be a safe alternative to added sugars, and may reduce tooth decay and help manage blood sugar levels—but the truly healthy choice is to cut back on ultraprocessed sweet foods. Drinking mostly water and getting one’s sweet fix from nutrient packed fruits is truly a “sweet” choice.

The post The Facts About Sugar Substitutes appeared first on University Health News.

What are Mushrooms?

Mushrooms are the fruiting body of a fungus. One of the most sustainably produced foods in the U.S., mushrooms require only a small amount of water and land compared to other foods.

There are thousands of mushroom species around the world (some edible and some poisonous). White button mushrooms are most common in the U.S., but there are many more, each with its own size, shape, texture, and flavor. See “Types of Mushrooms” for more information.

Nutrition.

Mushrooms may not be plant or animal, but they provide many of the nutritional benefits of both. Much like human skin, if mushrooms are exposed to ultraviolet (UV) light vitamin D is produced, making them the only natural non-animal food source of this under-consumed vitamin. (Mushrooms grown in the dark will not have vitamin D. Look for information on package labels or ask the grower at farmers’ markets.)

Although mushrooms do not supply much protein—100 grams (g) of white button mushrooms has 3g protein, while 100g of chicken breast has 22g—the protein they do provide is “complete.” This means mushrooms, like animal proteins, have all the amino acids the human body needs, which is rare in non-animal foods. They also provide some dietary fiber and potassium, and are a good source of selenium, riboflavin, and niacin (although most U.S. adults already get enough of these nutrients).

How to Handle.

Select mushrooms that look fresh and have a firm, smooth surface. For richer flavor, choose varieties with exposed gills, such as portobello and shiitake. Before using, wipe mushrooms clean with a damp paper towel, or rinse gently with water and pat dry. The stems are edible and come with lots of flavor, but cut them off if they are tough (consider chopping and adding to a mixed dish). Keep mushrooms in their original packaging or a paper bag in the refrigerator for up to one week.

Get Cooking!

Mushrooms can be eaten raw or cooked. They work well in soups, salads, wraps, pasta dishes, stir-fries, whole-grain sides, sheet-pan recipes, as pizza toppings, or chopped as a replacement for some or all of the ground beef in recipes like Bolognese sauce and sloppy Joe’s. One simple way to enjoy mushrooms and reap the most flavor is in a quick sauté. Heat a small amount of plant oil in a skillet over medium-high heat. Add one or several mushroom varieties, whole or sliced, along with minced garlic and sliced green onion, and cook until just softened and fragrant, they will begin to give off their liquid. Serve sauteed mushrooms as a side dish or mix into whole grain dishes, pastas, and egg dishes (scrambles, omelets, and frittatas). Stuff large white or cremini mushroom caps with a mixture of minced stems, whole grain breadcrumbs, parsley, and just enough plant oil to hold the mixture together, top with Parmesan cheese, and bake. Or simply add raw mushrooms to salads and wraps, or serve them as an appetizer with dip. Enjoy!

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“Oxygen is carried to the heart muscle in blood through the coronary arteries,” says Samuel Stone, MD, cardiology fellow at Tufts Medical Center. “When the flow of blood and oxygen is limited, damage to the heart muscle occurs. If oxygen is unable to reach the heart muscle for significant periods of time, muscle cells die.”

Atherosclerosis (the buildup of cholesterol- laden plaque lining the walls of arteries) is the main culprit behind heart attacks. “If plaque ruptures, it can cause a clot to form,” says Stone. “If this happens in a coronary artery, it cuts off oxygen from a portion of the heart muscle, leading to a myocardial infarction (heart attack).” If the clot is in an artery in the brain, the resulting death of brain cells is called a stroke.

Risk Factors.

“There are two categories of risk factors for a heart attack,” says Stone, “non-modifiable and modifiable. Non-modifiable risk factors are things we cannot control, such as age, sex, and family history. For example, men over the age of 45 and women over the age of 55 are more likely than younger men and women to have heart disease. Having close relatives who had heart attacks at a young age is also a risk factor.” Black and Mexican Americans, American Indians, native Hawaiians, and some Asian Americans are at higher risk, although this may be due at least in part to modifiable societal disparities that impact their overall health, rather than genetics.

“Modifiable risk factors are things that individuals can control or that can be treated,” Stone explains, “including tobacco use, high blood pressure, high cholesterol, diabetes, obesity, metabolic syndrome, poor diet, lack of exercise, and chronic stress.” Additionally, you may be at increased risk if you have chronic kidney disease, blood triglyceride levels of 175 mg/dL or higher, chronic inflammatory conditions like rheumatoid arthritis or psoriasis, or a history of preeclampsia or early menopause. Regularly getting less than seven hours of quality sleep a night and excessive alcohol use also play a role in the development of heart disease and can increase heart attack risk.

Prevention.

You can protect your heart by taking control of the modifiable risk factors mentioned above. A healthy dietary pattern is key. Replace most animal fats (especially red meats, full fat dairy products, and butter) with sources of unsaturated fatty acids (like fish and non-tropical plant oils); cut back on sweet or salty packaged (usually ultraprocessed) foods and beverages; lower sodium intake; and choose whole grain over refined grain products.

“Follow up routinely with primary care for blood pressure and cholesterol screening, as well as clinical evaluation for other risk factors and symptoms of heart disease,” says Stone. “This is particularly essential for those with family history or other risk factors for heart disease. For those with elevated blood pressure or high LDL cholesterol levels, we recommend treatment with lifestyle modifications and medication when needed.”

During…and After.

It’s important to know the warning signs of a heart attack and seek help immediately for yourself or someone else. Getting treatment quickly can save a life and may limit long-term damage. If you suspect you or someone around you is experiencing a heart attack, don’t wait to see if the symptoms improve—call 911. Not all heart attacks present as chest pain. See “Heart Attack Warning Signs” to learn what to look for.

About 25 percent of heart attacks in the U.S. occur in people who have suffered a previous attack. Individuals who have had a heart attack should follow their healthcare providers’ recommendations for medications, rehabilitation, and lifestyle changes to maximize their recovery and minimize their risk for another attack in the future. Whether you have had a heart attack or not, do what you can to protect your heart. “A healthy lifestyle, along with detection and treatment of modifiable risk factors, can greatly decrease your risk for heart disease and a heart attack,” says Stone.

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The study compared selfreported dietary intake information and health records from over 159,000 U.S. women and over 47,000 U.S. men. The researchers calculated what they called a “Planetary Health Diet Index” to see how closely the participants’ usual dietary intake resembled the EAT-Lancet diet. The participants were free from cancer, diabetes, and major cardiovascular diseases when data collection began.

During more than 30 years of followup, 31,300 women and 23,206 men died. Compared to diets that least resembled the EAT-Lancet diet, those that were closest to the planet-friendly recommendations were associated with lower risk of death from cardiovascular disease, cancer, respiratory diseases, and neurodegenerative disease.

Doing what is best for our health can also benefit the earth. The Planetary Health Diet recommended by the EAT-Lancet Commission is a flexible, plant-forward dietary pattern in which meat and dairy make up a significantly smaller proportion of food intake than whole grains, vegetables, fruits, nuts, and legumes (see page 4 for a discussion of “plant-forward” dietary patterns).

Reducing Sodium Intake Lowers High Blood Pressure–You Can Do It!

If you have high blood pressure, you’ve probably been told to decrease your intake of sodium (the major source of which is salt). Some people’s blood pressure levels respond to sodium reduction more than others.

Researchers set out to find a way to easily identify these “salt sensitive” individuals. While their potential identification test was not successful, their randomized controlled trial did reinforce the idea that individuals can lower their blood pressure by making dietary changes.

Seventy-two participants with high blood pressure were randomized to either receive advice on how to lower sodium intake or not receive any dietary advice. At the start of the study, participants provided blood samples, 24-hour blood pressure measurement, and 24-hour urine collection (which provides more accurate data on sodium consumption than self-reported food intake information). The same measurements were taken after four weeks.

Blood pressure and urinary sodium excretion decreased in the intervention group compared to the control group.

The vast majority of the sodium we consume comes from salt in food purchased in a supermarket or prepared outside the home. If you have high blood pressure, reduce sodium intake by cooking at home more often. Try using flavorful ingredients, herbs, and spices to replace some of the salt you’d normally add to foods. Limit your intake of packaged foods as much as possible. When you do buy packaged foods, look for low- and reducedsodium varieties and check Nutrition Facts labels on packages to find foods with the lowest sodium levels. The individuals in this study were successful, and you can be, too.

Whole Grains Associated with Lower Risk for Type 2 Diabetes

A review and analysis of available research concluded that eating whole grains may help reduce the risk of developing type 2 diabetes. The researchers looked at 10 prospective cohort studies and 37 randomized trials. The prospective studies (which compare what people said they ate in the past with their current health) found an association between whole grain intake and lower risk of type 2 diabetes. The randomized controlled trials found that consuming whole grains in place of refined grains reduced fasting blood glucose, HbA1c, and insulin resistance.

To achieve these effects, the data suggests dietary patterns containing 150 grams or more of whole grains a day. This is about nine servings of whole grains. The Dietary Guidelines for Americans recommend six servings of grain foods a day, at least three of which should be whole grain. This is sufficient to stay within the calorie needs of most adults and is associated with health benefits.

If you’re not a big consumer of whole grains (like brown rice, barley, quinoa, buckwheat, wheat berries, and bulgur) or whole grain foods (like whole grain bread or pasta, oatmeal, or popcorn), slowly start replacing some of your refined grain foods with these tasty, healthy options.

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What It Is.

While there is no single, universally accepted definition of frailty, it’s understood as a syndrome that impacts health, energy level, physical abilities, and, in some definitions, cognitive abilities. This syndrome is typically seen in older adults, although it can occur in younger people.

“Frailty is characterized by a reduced resilience,” says Roger A. Fielding, PhD, senior scientist and leader of the Nutrition, Exercise Physiology, and Sarcopenia Team at the Human Nutrition Research Center on Aging (HNRCA). “The body doesn’t respond adequately to external stressors such as an infection or other illness, surgery, or a fall. The individual may have a delayed or weak immune response to an infection, for example, or poor recovery from surgery.”

Researchers have come up with different ways to identify frailty. The most common approach, the Fried frailty phenotype, assess five criteria:

• Weakness, measured by low handgrip strength;

• Self-reported exhaustion or low energy;

• Walking speed of less than 0.8 miles per second with or without a walking aid;

• Low physical activity; and/or

• Unintentional weight loss of 10 pounds or more (or 5 percent or more of body mass) in a year.

People who have three or more of these criteria are considered frail. Those with any two are pre-frail, meaning they are at high risk of becoming frail. Poor balance and cognitive impairment can also be considered symptoms of frailty.

“All five of these criteria involve some change in muscle or muscle function,” says Fielding. “In fact, many people who are frail also have sarcopenia (and many who have sarcopenia also are frail). Sarcopenia is an ageassociated decline in muscle mass and strength first identified here at HNRCA. Everyone loses muscle mass and strength with age. With sarcopenia, that loss limits the person’s ability to function.”

Since there are no recommendations for routine testing (and no standard diagnostic test), it’s hard to know how common frailty is. Sources estimate that four to 16 percent of community-dwelling women and men aged 65 and older in the U.S. are frail. A full 25 percent of those over 84 are estimated to be frail. Many more are considered pre-frail.

Why it Matters.

As frailty progresses, people lose their independence. The loss of strength leads to poor mobility and increased risk of falls. People with frailty are at higher risk for infections, hospitalization and long hospital stays, surgical complications, and being unable to return to independent living after a surgical procedure. They may also experience loss of appetite, which increases risk for unintended weight loss and undernutrition. Ultimately, frailty increases risk of death.

What to Do.

“Take a pre-frail or frail individual and have them begin a program of physical activity, and we can reverse some of the symptoms,” says Fielding. “Physical activity also works to avoid becoming frail in the first place.”

Generally, being active, maintaining a healthy body weight, consuming a healthy dietary pattern, and staying socially and cognitively active are the recommended ways to stay strong, active, healthy, and independent as you age. For more tips, see the “Take Charge!” box.

Risk Factors for Frailty.

The most commonly cited risk factors for developing frailty are advanced age, smoking, underweight, overweight, obesity, lower socioeconomic status, and less education. “One of the biggest factors is a sedentary lifestyle,” says Fielding. “People who are less active are at greater risk.” Other factors include social isolation, living alone, a generally unhealthy lifestyle, and traumatic life events. People diagnosed with type 2 diabetes, respiratory disease, stroke, dementia, multiple sclerosis, connective tissue disease, osteoarthritis, and chronic fatigue syndrome or who suffer from multiple disorders are more likely to develop frailty. It is more common in women than men, but men with frailty have a higher mortality rate.

The post Get Moving to Avoid Frailty appeared first on University Health News.

Plant-Based.

A plant-based dietary pattern can avoid all animal products—or not. Here are some common terms:

➧ Flexitarian: includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.

➧ Pescetarian: includes eggs, dairy foods, fish, and shellfish, but no meat or poultry.

➧ Vegetarian: (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.

➧ Vegan: excludes all animal products, including dairy, eggs, and honey. If you plan to follow a strict vegan diet, let your healthcare provider know. You may need to be checked periodically to make sure you’re getting enough iron and vitamin B12.

Research clearly associates vegetarian and vegan dietary patterns with multiple health benefits. For example, a review of research found that long term consumption of these dietary patterns was significantly associated with better blood sugar control, more desirable body weight, lower levels of inflammation, and more favorable levels of cholesterol and triglycerides, which likely contributed to lower risk for ischemic heart disease (hardening of the arteries) and cancer.

If a plant-only diet is not for you, try thinking in terms of “plant-forward” eating: focus on foods from plants first, and animal products second. Nonfat and low-fat dairy, fish and shellfish, and eggs are excellent options to bring to the table. Small portions of poultry and lean, unprocessed meat can fit into plant-forward eating as well.

There’s a lot of research supporting the association between plant-forward dietary patterns and better health. In fact, the two most-studied diets for cardiovascular health—the Mediterranean-style dietary pattern and Dietary Approaches to Stop Hypertension (DASH)—are both plant forward diets that are not animal food-free, as is the EAT-Lancet Planetary Health Diet (see NewsBites).

Be aware that plant-based and plant forward dietary patterns are only good for health if they don’t include a lot of ultraprocessed plant-based foods. A study that analyzed the reported dietary intake of over 126,000 participants found that consuming a plant-based dietary pattern built on whole or minimally processed plant foods (whole grains, fruits, vegetables, nuts, legumes, tea, and coffee) was associated with lower risk of death, cancer, and cardiovascular disease (CVD), but, an unhealthy plant based dietary pattern built on ultraprocessed foods (including refined grains, potato products, sugary drinks, fruit juices, sweets, and desserts) was associated with higher risk. Plant-based “meats,” “cheeses,” and many “milks” are ultraprocessed, as are protein bars and powders.

Introducing…Plants.

If you’d like to increase your intake of plant foods but aren’t too familiar with plant-based cooking, it’s fine to start slowly. Consider if any of these ideas might work for you:

• Make one day a week plant-only. Work up to one meal a day. (If you already eat one plant-only meal, move up to two.)

• Think of meat as a side or garnish, rather than the main event. (Instead of “I have this animal protein, which starch and veggie sides should I have with it,” think, “I have these veggies and whole grains, what healthy protein (animal or plant) should I have with them?”

• Eat beans and lentils in place of some of the animal protein on your plate more often (see Make Room for Legumes for suggestions). If you typically eat large portions of meat or poultry (larger than a deck of cards), you can replace some of that protein with vegetables and/or whole grains.

• Try one new plant-based recipe a week until you have a set of recipes you like.

• Make simple swaps that increase fruit and veggie intake, like a piece of fruit for a bag of chips; plain popcorn in place of pretzels; nuts and seeds instead of croutons; barley instead of white rice; or fresh fruit with plain yogurt instead of sweetened, colored yogurt options.

• For a month or two, bring home one new veggie or fruit to try each time you shop. The internet is a great source for ways to tell when an unfamiliar type of produce is ripe and how to use it.

• Sample different whole grains. Move away from white rice, potatoes, and refined pasta. Brown rice and whole wheat pasta are a start, but the whole grains listed in “Great Grains” are also excellent options, and they’re just as easy to cook as rice (see “Cooking Grains”).

• Check out vegetarian or vegan recipe books or look for online ideas, recipes, blogs, and “how to” videos.

• Cook with tofu and tempeh in place of meat or cheese.

• Switch from butter and other animal fats to non-tropical plant-based oils.

The post Plant Power! appeared first on University Health News.

What is Tofu?

Sometimes called bean curd, tofu is a staple ingredient in Asian cuisines. It is made by extracting soymilk from soybeans, adding a coagulant (like calcium sulfate) to curdle the soymilk, and pressing the curds into blocks. The amount of liquid released from the tofu varies with the degree of pressing, which affects the consistency of the end product. As a result, there are a range of tofu types, from silken to extra-firm.

Nutrition and Health.

Soy is one of the few plant foods considered a complete protein because it contains all nine of the essential amino acids. Tofu is therefore an excellent meat replacement.

Three ounces of firm tofu has around nine grams of protein. The same amount of roasted beef tenderloin has around 20 grams. But, while the tofu has only about half a gram of saturated fat, the beef has eight-and-a-half grams. Research shows that using tofu as a meat alternative supports cardiovascular health by decreasing intake of saturated fatty acids and leading to lower blood levels of LDL cholesterol. (A similar serving of beef also has about 280 calories, versus 70 for tofu.)

Soy is also high in isoflavones, plant compounds being studied for beneficial health effects.

Cooking with Tofu.

When making a dish with tofu, be sure to choose the right texture (See “How to Use Different Types of Tofu” for details on the different textures and how to use them). With the exception of silken tofu, it’s best to press tofu to squeeze out most of the water, especially when grilling, baking, or frying. You can do this by wrapping the tofu block in a clean dish towel or paper towels and setting a cast iron skillet or other weight on top for about 20 minutes. If you don’t have time, wrap the tofu with a towel or paper towel and gently, yet firmly, press with your hands to release water.

Tofu takes on the flavor of other ingredients, so it is often marinated or dredged in a spice mix before cooking. (Pre-seasoned tofu is available but watch out for high levels of sodium in many of these products.) For some ideas of how to cook with tofu, see “How to Use Different Types of Tofu.” It works well in a wide variety of dishes, either savory (like a tofu scramble, baked tofu, or a stir-fry) or sweet (like a non-dairy chocolate mousse). For one way to enjoy tofu, see our featured recipe, Sriracha Sesame Tofu Sandwich, on the next page.

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