Weight loss and management Archive

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Just a few years ago, cauliflower was considered kind of ho-hum, relegated mainly to frozen vegetable medleys or crudité platters. But these days, the mild white vegetable is far more popular, thanks to its versatility as a carbohydrate substitute. Recent diet trends that encourage people to eat fewer starchy and grain-based foods likely contributed to cauliflower's rise.

Even if you're not avoiding carbs, using cauliflower as a substitute for starchy foods such as rice is a good way to cut calories and eat more fiber. You can also make mashed cauliflower instead of mashed potatoes (see www.hsph.harvard.edu/nutritionsource/mashed-cauliflower). Or try making a pizza with one of the many cauliflower-based pizza crusts now available in most grocery stores.

Research we're watching

People with heart disease who eat a traditional Southern diet (rich in meat and fried foods) may be more likely to die sooner than people who follow a plant-based Mediterranean-style diet.

So says a study in the July 12 Journal of the American Heart Association that focused on people with a history of heart disease, such as a heart attack or bypass surgery. Researchers conducted dietary assessments on 3,562 people ages 45 and older and tracked them for about seven years.

Lost your spark and gusto? These strategies can help you recharge.

Everyone has the occasional low-energy day when you are easily fatigued. Often the feeling passes, and you bounce back to your regular robust self. But if you struggle with a constant lack of energy, you may have a problem deep within your cells.

Mitochondria are the power source inside all your body's cells. These tiny structures fuel the body by producing molecules called adenosine triphosphate or ATP. However, as you grow older, your body has fewer mitochondria.

Experts recommend one or two servings of fish per week. But healthy vegetarian meals are a good alternative.

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Eating fatty fish such as salmon, tuna, or mackerel at least once a week may help prevent heart attacks and other serious cardiovascular problems. That's according to a recent scientific advisory from the American Heart Association, which reaffirms a long-held observation about the health benefits of seafood.

You'll potentially reel in the biggest benefit if you replace less healthy foods — such as red meat or processed meats — with seafood entrees. For example, choose salmon over steak, and swap the ham on your sandwich for tuna.

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A salad is a great way to meet your daily vegetable requirement — just toss a few of your favorite veggies together with lettuce or other greens. Most grocery stores sell a variety of salad greens (separate or mixed), prewashed and bagged for convenience. Arugula and watercress are peppery, dandelion and escarole are bitter, mâche and iceberg are sweet, and a green called tatsoi has a mustard flavor. Baby spinach is another popular option.

The USDA recommends two to three cups of vegetables per day for adults. But because greens aren't very dense, it actually takes about two cups of raw greens to make the nutritional equivalent of a one-cup serving of vegetables.

These strategies keep you healthy and safe through your 60s, 70, and 80s.

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After age 60, men tend to get thrown together — the so-called 60-and-older group — even though most are quite different in terms of their health.

"While many men are still very fit well into their 60s, 70s, and 80s, others face health challenges and chronic diseases that make daily living difficult," says Dr. Howard LeWine, assistant professor of medicine at Harvard Medical School.