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How to add high-quality protein to your diet

2021-02-12T16:08:51

(BPT) – Recent diet trends encourage balancing food sources for optimal health. If you’re following the Mediterranean, keto or paleo diets, you’re probably aware that lean meats like beef play a vital role as part of an overall healthy eating plan, balanced with plant-based foods like vegetables and legumes.

Elsewhere in the world, however, access to high-quality sources of protein is a serious challenge. Malnutrition is a significant global public health issue, and recent global nutrition reports show that countries with the lowest meat access have some of the highest rates of malnutrition. Beef plays an important role in ensuring that the world is well-nourished.

Beef provides protein

According to the U.S. Department of Agriculture, one three-ounce serving of beef delivers approximately 25 grams of high-quality protein, which is essential for building and maintaining strength for your mind and body.

How do relatively high-protein grains compare with beef? The USDA’s Food Data Central database reports that to get the 25 grams of protein found in one 3-ounce serving of cooked beef, you would need to eat three cups of quinoa – which is more than three times the typical serving size for cooked quinoa of 140 grams, about 3/4 cup.

Beef and iron

Another global nutrition challenge is iron deficiency, which is a concern among adolescent girls and women worldwide. A particular kind of iron called heme iron, which is critical to addressing this deficiency, is found only in animal foods like beef, not plant foods.

Here in the U.S., lean beef contributes 8% of the iron in a typical diet. At a time when many are deficient in this essential nutrient, eliminating beef could worsen the problem of iron deficiency.

Red meat is not contributing to obesity

Americans are consuming 600 more calories a day, on average, than they did 40 years ago. These extra calories are coming from refined grains, added fats and oils, not red meat. Americans, on average, eat fewer than two ounces of beef daily, which is in line with 2015 Dietary Guidelines.

Our diet is already plant-based — and has become increasingly more so over the last four decades, when obesity has also increased.

Beef promotes lifelong health

The nutrients in beef promote health beginning in childhood. The American Academy of Pediatrics, the Women Infants and Children’s Program and now for the first time ever, the 2020 Dietary Guidelines Advisory Committee recommend introducing solid, nutrient-rich foods, like beef, to infants and toddlers, in order to pack in every bite with protein, iron, zinc and choline.

These nutrients continue to sustain people throughout their lives, and protein becomes especially important as people get older. Adults over 50 are at risk for losing muscle mass, which can lead to falls and frailty that affect their ability to age independently.

Balancing your diet with multiple sources of crucial nutrients, including high-quality proteins like beef along with vitamin-rich vegetables, fruit and whole grains, helps support your overall health all your life.

Learn more about beef and nutrition at BeefItsWhatsforDinner.com, managed by the National Cattlemen’s Beef Association, a contractor to the Beef Checkoff.

Sources:

Development Initiatives, 2018. 2018 Global Nutrition Report: Shining a light to spur action on nutrition. Bristol, UK: Development Initiatives. https://globalnutritionreport.org/reports/global-nutrition-report-2018/burden-malnutrition/.

McNeill S, Van Elswyk ME. Red meat in global nutrition. Meat Sci. 2012 Nov;92(3):166-73. doi: 10.1016/j.meatsci.2012.03.014. Epub 2012 Apr 1.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov Zanovec M, O’Neil CE, Keast DR, Fulgoni VL 3rd, Nicklas TA. Lean beef contributes significant amounts of key nutrients to the diets of U.S. adults: National Health and Nutrition Examination Survey 1999-2004. Nutr Res. 2010 Jun;30(6):375-81.

Cook, JD. Adaptation in iron metabolism. The American Journal of Clinical Nutrition. 1990;51(2):301-308.Le CHH (2016) The Prevalence of Anemia and Moderate-Severe Anemia in the U.S. Population (NHANES 2003-2012). PLoS ONE 11(11): e0166635.

United States. Department of Health and Human Services, Department of Agriculture. Dietary Guidelines Advisory Committee. 2015. Scientific Report of the 2015 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC. https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf

What We Eat In America, NHANES, 2003-2004 and 2015-2016. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/20_Food_Patterns_Equivalents_0304_1516.pdf.

American Academy of Pediatrics. Pediatric Nutrition Handbook. 7th ed. Elk Grove, IL: American Academy of Pediatrics, 2014

Benton D. The influence of dietary status on the cognitive performance of children. Mol Nutr Food Res 2010;54:457–70.

Michaelsen KF & Greer FR. Protein needs early in life and long-term health. Am J Clin Nutr 2014;99:718S–22S.

Nyaradi A, et al. The role of nutrition in children’s neurocognitive development, from pregnancy through childhood. Front Hum Neurosci 2013;7:97.

Wolfe, R. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006; 84:475-82

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5 tips for successful dating this year

2021-02-12T16:45:56

(BPT) – Whatever your dating life was like before the pandemic, it’s most likely changed due to the circumstances at hand. Thankfully, many online-dating platforms are rising to the occasion, providing secure and safe ways for people to connect. In turn, singles everywhere are getting creative, figuring out how to learn more about each other before meeting in person.

For example, Bumble, the women-first dating and networking app, offers its community the opportunity to video chat or voice call potential dates. Even as pandemic lockdowns first began nationwide, video calls on the platform increased nearly 70% from mid-March to early May.

Here are some tips for mastering the art of virtual dating and navigating in-person dating first steps.

1. Switch up your means of communication

Doing one video call after another is exhausting. Break up how you regularly interact with potential dates. Suggest a voice call one day, video chat another day, or stick to texting during the week. You can also spare your thumbs the trouble and leave an audio message, which is available on various messaging services and platforms.

2. Don’t treat virtual dates like job interviews

While it’s common to ask questions about your date’s life, there are ways you can interact without making it seem like a job interview. If there’s ever been a time to get creative with date ideas, it’s now.

Hop on a video chat, throw on your chef’s hat, cook the same meal from home, and compare the results for some friendly competition. Feeling lazy? Order takeout from the same restaurant.

You can also offer a virtual tour of your place and ask to see theirs — or for less pressure, have them show you their view out the window, or ask them to introduce you to their dog or cat.

3. Set time limits

If you have several hours on your hands, trying to fill the void with conversation can be daunting — and awkward. Instead, set expectations and boundaries by saying, “I only have a half-hour to chat today” (with no excuse required). Once the time is up, you can politely excuse yourself.

Not only does this give you an escape hatch if things aren’t going well, but it also gives you a break — and a chance to mull things over before you divulge every secret you’ve had since sixth grade if things are going great!

4. Have “the COVID talk”

At some point, especially if you want to meet in person, it’s necessary to discuss your level of comfort with social distancing. To avoid making the other person feel defensive, put it in terms of your lifestyle. Explain what health precautions you take, such as mask-wearing and avoiding crowds.

Everyone is going to have a different comfort zone. You don’t need to apologize – you just need to be a good communicator. Make sure you’re on the same page as your date before deciding to meet in real life.

5. Plan a socially distant first date (or two, or more)

If you’ve ever seen a Jane Austen adaptation, you know that dating in the 19th century was all about taking walks. It seems like a good time to revive that fad!

Too cold for a walk? Maybe you can go ice skating or skiing. If you’d prefer to connect over a conversation during a more low-key date, bundle up or meet at a semi-sheltered location like an outdoor market. Just keep your distance from crowds — and keep that mask on.

At the end of the day, don’t take dating too seriously. Dating is a form of exploration — it’s supposed to be something that adds to your life. Take a break if you need it. And when you get back to swiping, you’ll bring a more confident self to the table.

For more data-driven tips, expert advice, and resources to help guide your dating journey, check out Bumble’s Dating 101 in 2021 at Bumble.com/DatingGuide.

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5 ways America’s most loved vegetable loves you back

2021-02-12T08:01:00

(BPT) – You don’t have to choose between foods that taste good and foods that are good for you. In fact, America’s most loved vegetable — the potato — loves you right back. Whether you’re fixing a romantic dinner for two, a family meal or a tasty snack, this versatile nutrient-dense vegetable brings a lot to the table.

For home cooks inspired by plant-based ingredients, potatoes add so much to an array of recipes, ranging from special occasion entrees to globally inspired dishes and more.

Here are the top five ways potatoes love you back:

1. Potatoes show your body love.

As a nutrient-dense vegetable, potatoes can stay at the top of your grocery list in February and beyond. A 110-calorie, skin-on medium (5.3 ounces) potato delivers:

  • 26 grams of good carbs to fuel you — whether you’re working out or just running errands.
  • 3 grams of protein, as an affordable and plant-based protein option.
  • More potassium than a banana: Potassium is an important mineral for an overall heart-healthy eating pattern (hey, Valentine!). Potatoes are a food with one of the highest levels of potassium and are considered a good source, providing 15% of your recommended daily value per serving (620 mg).
  • 30% of your daily recommended vitamin C requirement, especially top of mind this winter season.
  • ZERO fat, cholesterol, gluten or sodium, to suit your health goals.

2. Potatoes have good carbs that love you back.

The fact is, not all carbs are created equal. Some emerging research suggests the starch in potatoes that’s greatly increased through heating and cooling them, called resistant starch, may deliver similar health benefits to dietary fiber. Dietary fiber, like the 2 grams found in a skin-on medium potato, has been shown to have numerous health benefits, including leaving you feeling satisfied and not hungry again for a while.

Registered Dietitian Cara Harbstreet, MS, RD, LD, advises including foods you love, like potatoes, in your daily diet and that all foods — yes, including your favorites — belong in your diet.

“Carbs should have a place on your plate every day. Not all carbs are created equal, so whenever possible, reach for an option that provides key nutrients too,” said Harbstreet. “Potatoes deliver a nutritional punch and are easy to incorporate into special occasion meals and everyday eating.”

3. Potatoes show your wallet some love, too.

Not only do potatoes taste great, they’re also an affordable, nutrient-dense vegetable that provides more nutrients per penny than most other vegetables. And, if you are looking to amp up the fiber content of your daily diet, potatoes are one of the least expensive sources of fiber out there.

4. Potatoes are beloved the world over.

It’s not just America that has enjoyed a long-lasting love affair with the potato. Potatoes are a staple in nearly every cultural cuisine, so they’re uniquely suited to deliver today’s most on-trend and craveable global flavors. Using the familiar potato as your base, you can honor and explore plenty of tantalizing cuisines from around the globe.

5. Potatoes create dishes you and your loved ones will love.

From the classic fluffy baked potato to the nutty and buttery fingerling, the many varieties of the potato have inspired — and continue to inspire — endless recipes using fresh, frozen or dehydrated potatoes. From the simple to the complex, potatoes elevate any dish with amazing taste and good nutrition.

No matter your nutrition goals or eating preferences, all foods fit within a balanced diet and you don’t have to sacrifice those you love. By creating your meals around whole foods you already enjoy, like potatoes, you can sprinkle in some fun. For example, for a romantic Valentine’s meal, pair Chimichurri Twice Baked Potatoes with a steak and leafy greens. Or enjoy Salt and Pepper Air Fryer Chips with a whole food-based dip — like guacamole or hummus.

No matter how you slice it, potatoes are a good carb and nutrient-dense vegetable that loves you back in so many ways. For more amazing recipe ideas using nutritious, delicious potatoes, visit PotatoGoodness.com.

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6 tips for controlling your high blood pressure

2021-02-11T12:01:01

(BPT) – Did you know high blood pressure (hypertension) is a major risk factor for heart disease and stroke? According to the Centers for Disease Control and Prevention (CDC) and “The Surgeon General’s Call to Action to Control Hypertension,” nearly half of U.S. adults have high blood pressure, yet only 1 in 4 has their hypertension under control.

High blood pressure is called a silent killer, as it frequently shows no signs or symptoms. Uncontrolled high blood pressure puts people at higher risk for heart disease and stroke, which are leading causes of death in the U.S.

Who is at risk? The likelihood of suffering from high blood pressure increases with age, but all adults are at risk. African Americans are more likely than White Americans to have high blood pressure, develop it when younger, and have worse outcomes.

The good news? It is possible to control high blood pressure and reduce your risk of heart attack, stroke and other conditions.

“High blood pressure is dangerous, and unfortunately all too common,” said Janet Wright, M.D., acting director, Division for Heart Disease and Stroke Prevention at CDC. “Regularly checking your blood pressure and working with your healthcare team are vital first steps to help keep your high blood pressure under control.”

In honor of American Heart Month, here are tips for achieving lower blood pressure and supporting your heart health.

1. Get your checkups

If you’ve put off regular wellness exams, take time to catch up. Talk to your healthcare provider about hypertension, especially if you’ve had high blood pressure readings, high blood pressure associated with a pregnancy or family history of hypertension.

For checkups, use telemedicine if available, or communicate with your provider by phone or email.

If you must visit in-person, protect yourself and others.

  • Before making an appointment, call your healthcare provider or check their website to see what measures they are taking to keep people safe during the COVID-19 pandemic.
  • Cover your mouth and nose with a mask when you must go out in public.
  • Do not touch your eyes, nose or mouth.
  • Stay at least six feet away from others.
  • Wash your hands with soap and water for at least 20 seconds when you get home.

2. Know your numbers

At your next checkup, ask your healthcare provider what your blood pressure numbers are, what they mean, and if you are at risk. If your blood pressure is high or borderline high, ask what actions can help lower your blood pressure.

You can also ask your provider about using a home blood pressure monitor. Learn how to obtain one and use it. Ask your provider about electronic health record portals or other ways to track your numbers and how you can receive clinical advice to manage your hypertension.

3. Take medications as prescribed

Medications are often an important part of blood pressure control plans. Follow your provider’s instructions carefully. If you experience problems getting or taking your medicines, talk with your healthcare team.

4. Make positive lifestyle changes

While medications may be prescribed to help control your high blood pressure, these lifestyle changes may also help:

  • Boost your physical activity — Start small, like adding a daily walk
  • Eat a heart-healthy diet — Include more vegetables, fruits and whole grains
  • Watch your salt intake — Read food labels and choose foods with less sodium (salt)

5. Reduce your stress

Taking care of yourself is always important, especially during challenging times. Stress can contribute to health conditions like high blood pressure, heart disease, diabetes and other illnesses. How can you reduce your stress levels for better health?

  • Be aware of stress. Do you have headaches, muscle tension or other symptoms? Observing what causes you stress and how your body responds is the first step.
  • Move more. Physical activity can help reduce stress, whether intense exercise or a walk around the block.
  • Try relaxation tools. Whether deep breathing, meditation or yoga — relaxation tools can help you let go of stress. Find what works for you!
  • Talk to someone. Call a friend or mental health professional. Talking out a problem can help to reduce your tension.

6. Quit smoking

If you smoke, now is the perfect time to quit. According to the CDC, smoking increases your risk of:

  • High blood pressure
  • Heart disease
  • Heart attack
  • Stroke

Ask your healthcare provider for support for quitting smoking.

Visit CDC.gov/heartmonth for health tips, blood pressure logs and more.

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Sweeten Your Week with a ThursDate

2021-02-11T12:39:00

(BPT) – The way we interact and socialize with others in our everyday lives has changed — and so have special dates, whether with a romantic partner, an activity with your children or grandchildren, or a lunch date with a friend. One solution to spending more time with our loved ones: set aside a special day during the week, like Thursday, for a date night or date day. Scheduling a weekly ThursDate can show the ones you love just how much you care and appreciate them. Treat your friends, family or colleagues with a day or night filled with laughter, love, food, drinks and fun. If you are an AARP member, you can plan a memorable ThursDate while taking advantage of discounts on flowers, food, gourmet desserts and more. To view all the benefits available to AARP members, please visit https://www.aarp.org/save.

Here are some ways you can upgrade your ThursDates:

Wine and chocolate pairings to go

Reconnect and spend some quality time with your girlfriends. Schedule a virtual happy hour and order a gourmet charcuterie platter from Harry & David to be delivered directly to your doors. Enjoy your own glass of fine wine while you catch up with your friends! Members save on online purchases of gift baskets, gourmet food, chocolates and baked goods, fruit and cheese, and more (discount not applicable to wine; offers include AARP2: 20% off and AARP3: $20 off $79.99 or more).

A special gift goes a long way

It doesn’t need to be a special occasion to buy a loved one flowers or a personalized gift. Choose a beautiful bouquet of their favorite flowers — from roses, lilies, sunflowers and more — from 1-800 Flowers to brighten their day. They also offer additional gift options, including sweets, keepsake gifts, plants and more. 1-800 Flowers delivers directly to their door and offers a way for you to connect with a loved one — even at a distance. Flowers and special gifts are just a simple way to tell a loved one you’re thinking about them. Members save 20% on online purchases or $20 when they spend $79.99 or more.

Romantic dinner for two from your favorite local spots

Staying in for a romantic dinner for two? Don’t forget the fancy tablecloth and candles and to peruse the carry-out options from your favorite restaurants. Craving a steak, pasta or your favorite bang-bang shrimp? Check out the carry-out options from Bonefish Grill, Carrabba’s and Outback Steakhouse, and enjoy a relaxing dinner at home with your special someone. AARP Members save 10% on food and nonalcoholic beverages. Curbside carry-out service is available at participating locations only.

Family movie night just got more delicious

Grab your blanket and snuggle up on the couch with your kids or grandkids for an at-home movie night. Order your favorite savory treat from the Popcorn Factory in advance, and let the kids pick out the movie to make the night complete. Popcorn Factory offers treats for all ages including cheese popcorn, white cheddar and more. Pair their caramel corn popcorn with a classic feel-good flick to make family ThursDate a memorable one. Members save 20% on purchases or $20 when they spend $79.99 or more.

Opt for an outdoor day date activity

Spend some time out of the house by creating a day date experience with your partner. A remote walk along a trail or a visit to a park for a picnic lunch is a great way to reconnect, and exploring nature is good for the soul. Update your athletic wear for the occasion by visiting Tanger Outlets to pick out a new jacket, sneakers or weather-appropriate outfit. AARP members get a free Tanger coupon book with up to $1,000 in savings offers from brand-name retailers. Just show your membership card at Tanger Shopper Services. Don’t forget to bring your furry friends along for the experience and take photos!

Game night isn’t complete without treats

Pick out your favorite board game and plan a casual ThursDate dinner and game night at home with family or friends. Make sure to check out the high-quality dinner food selections from Schwan’s Home Delivery. Schwan’s offers quick and easy-to-make meals including ready-to-heat pizza and pasta dishes, delicious chicken or beef skillet meals and bowls, burgers, chili and more. You can save $20 on your first new customer order of $50 or more and receive double Schwan’s Rewards points on all online orders thereafter. Complete your meal with a sugary treat from Cheryl’s Cookies, where AARP members save 20% on purchases or $20 off $79.99 or more. Order your dinner and dessert ahead to be conveniently delivered to your door in time for game night.

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5 creative gifts for that special someone this Valentine’s Day

2021-02-10T15:01:00

(BPT) – Valentine’s Day isn’t just about hearts and flowers. We often forget how it’s the perfect excuse to bring a little sparkle to the doldrums of winter by sharing a little sweetness with the people we love.

Whether it’s your partner or your best friend, try one of these inspired ideas to bring both a touch of gold and a work of art to their Valentine’s Day with special edition chocolates from Ferrero Rocher and Ferrero Golden Gallery Signature.

Plan a winter picnic: A hike creates a perfect getting-to-know-you Valentine’s Day date. Head out and explore one of the natural areas in your area, packing an array of treats to finish the hike, such as a thermos of hot cocoa, cheese and crackers, and for a sweet reward, hand over a Ferrero Rocher® Rose, which features six fine hazelnut chocolates in an impressive gold-colored rose gift box.

Host an elegant bonfire: Have the girlfriends over for a bonfire, drawing inspiration from the low-key elegance of an exclusive ski resort. With party lights, comfy chairs, blankets, heavy hors d’ oeuvres and hot drinks, the crew will have everything they need to relax and laugh under the stars. For the ultimate party favor, hand out the Ferrero Rocher® 5 Piece Gift, which features five fine hazelnut chocolates in an elegant Valentine’s Day box.

Spread kindness with a care basket: This past year, our health care workers have emerged as the true heroes of the pandemic. Putting together a self-care basket you can drop off at your local hospital is a thoughtful way to show appreciation. Include a hand-written note along with a few luxuries they can enjoy at work. Some ideas: a tube of rich (unscented) hand cream to soothe chapped hands, premium roast coffee, fresh fruit and something indulgent for dessert. The premium chocolates in a Ferrero Rocher® Heart Shaped Box come individually wrapped in premium gold foil, so you’ll achieve a showstopping presentation but also make it easy to share.

Virtual brunch: If you’re missing your Galantine’s Day brunch due to social distancing, here’s a thoughtful way to keep it virtual. Announce the occasion by dropping off an invitation, a gift card to your favorite brunch spot along with something grand for dessert. A Ferrero Golden Gallery Signature Valentine’s Day Box is filled with assorted chocolates created with the finest ingredients.

Sweetest night in: Get serious cozy vibes with a romantic setting at home. Set the mood with lighting, a spread of appetizers, something sparkly to drink and a personalized playlist. Cap it off with a chocolate work of art with the Ferrero Golden Gallery Signature® Heart Box.

From significant others to best friends, Ferrero’s 2021 Valentine’s Day lineup has something to make all the Valentines in your life feel special.

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Yogurt Makes It Easy to Get the Power of Dairy [Infographic]

2021-02-10T09:01:00

(BPT) – Dairy foods provide essential nutrients to help keep our bodies healthy, yet 90% of Americans fall into “The Dairy Gap,” failing to meet the recommended 3 cups per day for most people. Coincidentally, Americans also fall short on nutrients found in dairy: calcium, vitamin D and potassium. Original Style Yoplait yogurt provides valuable nutrition for 60 cents, on average, and is now an Excellent Source of Calcium (260 mg, 20% DV)* and a Good Source of Vitamin D (3 mcg, 15% DV). Enjoy Yoplait to help close The Dairy Gap! *Only available on specially marked packages. Not available on Yoplait 32 oz. tubs.

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Chef Curtis Stone shares 5 tips for a happier, more efficient 2021 kitchen

2021-02-10T07:01:00

(BPT) – The kitchen has long been the heart of the home, and now more than ever is central to our lifestyles. With 60% of Americans discovering a greater appreciation for cooking throughout the pandemic and planning to upgrade their kitchens as a result, Michelin-starred Chef Curtis Stone is sharing his favorite appliances, features and tips that have allowed his family to better savor more time at home.

“As a chef, restaurant owner and father of two, I’m a strong believer in making your kitchen work harder for you. Whether you prioritize keeping your food fresher longer or find yourself experimenting with new cooking techniques and recipes, here are a few of my latest ‘must-haves’ for maximizing efficiency in the kitchen of 2021.”

1. Put quality first.

If you ask me, there are two keys to making good food: great ingredients and quality appliances. That’s right, Michelin star not required! Restaurant-quality results are easy to achieve when you use fresh ingredients — always shop in season — and the right tools. I’m a big fan of appliances that combine power, quality performance and high efficiency. The new Bosch industrial-style ranges and rangetops are a great example — sure to turn heads in any kitchen and also keep up with all that extra cooking!

2. Prioritize health and wellness.

From the ingredients we’re putting into our bodies to managing busy schedules, health and wellness are an important part of happiness and energy. I recently learned that hydration plays a big role in our overall well-being. A recent study found that those who drink six or more glasses of water a day tend to be happier, wake up feeling more refreshed and are most likely to describe themselves as successful. Over half of Americans are also ‘ice obsessed’ and drink less water if it is not cold or iced.

This could not be more true in our home — my boys are always in and out of the refrigerator for iced beverages — which is why a refrigerator that can both keep up with our fresh ingredient storage and ice and water habits is key. The latest QuickIcePro System refrigerators from Bosch produce a lot of ice quickly, thanks to one of the fastest ice makers available so you won’t be running out of ice anytime soon.

3. Streamline your kitchen space with versatile equipment.

We’re all cooking more than ever, with 85% of Americans trying at least one new recipe a month, but that is no reason to overcrowd your kitchen space. Opt for equipment that has multiple uses — from utensils to appliances to the ingredients you use. For example, the latest wall ovens have become so versatile, they double as pizza ovens, turkey roasters and dough proofers, monitor the internal temperature of your dishes and even sear the perfect steak, all in one.

4. Let technology do the work for you.

Sometimes it feels like we never slow down. Thankfully, certain technologies are designed to create efficiency, convenience and peace of mind, so we can spend less time on chores and more on what matters most. Picture this: your wall hood automatically turns on when you start cooking, a simple slide of a pan changes its temperature, your oven shuts off and notifies you when dinner is ready, and you can skip drying dishes post-dishwasher cycle. It’s all possible in the Bosch kitchen of 2021.

5. Plan, organize and store for fewer trips to the market.

Kitchen organization and fewer grocery runs start with a good list. Opt for versatile ingredients, plan for meals that stretch across multiple days and again prioritize quality when it comes to storage. My family chose a refrigerator that offers precise temperature and humidity control for maximum freshness. I also recommend organizational features that bring items into view, such as flexible, multi-layered shelving and wide storage bins so nothing gets buried.

One of my favorite healthy new recipes, this veggie-packed pasta bake, can not only be made ahead, it also makes for delicious leftovers that can be quickly reheated in the oven for an easy weeknight meal. Check out the full recipe below, and cheers to a happier, more efficient 2021 kitchen!

Cauliflower & Broccoli White Cheddar Pasta Bake

Serves: 4

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients

1 head cauliflower, cored, cut into large bite-size florets

1 pound broccoli florets

Kosher salt, freshly ground black pepper

1 1/2 cups dried penne

3 tablespoon olive oil

1 small yellow onion, finely chopped

1 tablespoon fresh thyme, finely chopped

1 tablespoon all-purpose flour

2 cups whole milk

1 cup heavy cream

1 1/4 cups shredded white cheddar cheese

1 cup very coarse fresh breadcrumbs (made in a food processor or blender from 2 slices bread)

1/2 cup grated parmesan

Steps

  1. Preheat oven on broil mode. Lightly oil a 2-quart baking dish or 4 individual crocks.
  2. Bring a large pot of salted water to a boil. Add cauliflower and broccoli. Cook for 2 minutes or until broccoli turns bright green. Using strainer, remove vegetables from boiling water and submerge in a large bowl of ice water. Drain and set aside vegetables when cool.
  3. Return salted water to a boil. Add penne, stirring often for 7 minutes, or until tender but still firm to bite. Drain penne.
  4. Heat a large pot over medium heat. Add 2 tablespoons olive oil, onions and thyme. Cook, stirring occasionally, for 2 minutes, or until onions are tender and slightly browned. Sprinkle flour over onion mixture, then stir and cook for 1 minute, or until pale golden brown.
  5. Gradually stir in milk and cream. Increase heat to medium-high and bring to a simmer. Reduce heat to medium-low and simmer, stirring often for 4 minutes, or until sauce is lightly thickened and has no raw flour taste. Reduce heat to low, add cheddar cheese, and stir until melted. Season with salt and pepper.
  6. Add vegetables and penne to cheese sauce and fold together. Spread evenly in baking dish.
  7. In small bowl, toss breadcrumbs, parmesan and remaining 1 tablespoon olive oil to coat, then sprinkle over pasta mixture.
  8. Broil for about 4 minutes, or until crumbs are golden. Let cool for 5 minutes before serving.

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5 simple tips to keep heartburn at bay

2021-02-09T09:01:00

(BPT) – Heartburn can come on unexpectedly. That uncomfortable burning sensation in the center of your chest can last anywhere from a few minutes to a few hours.

Fortunately, there are a few easy things you can do to keep heartburn at bay. Try these simple steps to help reduce heartburn occurrence and symptoms:

Step 1: Keep stress levels in check

Stress can cause mental and physical tension that impacts the body in many ways, including being a possible trigger for heartburn. Do your best to recognize signs of stress and be proactive about managing them. Some people find yoga and meditation to be helpful, while others prefer to take a walk, exercise, shower or read in order to find a calm, balanced state of mind. Figure out what works for you and make it a part of your routine.

Step 2: Opt for beverages without alcohol and caffeine

Staying hydrated is important, but what you drink can impact your system in a positive or negative manner. Alcohol and caffeine can be triggers for heartburn, so if you’re struggling with symptoms, limit beverages containing these. It can be hard to eliminate these beverages altogether so if you do indulge, consider drinking only one serving and eating foods that may help counteract them, such as high-fiber foods like oatmeal or alkaline produce like bananas, and keeping an antacid like TUMS on hand.

Step 3: Move your body

Exercise provides countless health benefits and reducing heartburn is one of them. Fortunately, you don’t have to go to a gym or do an intensive workout to reap the benefits. You simply need to move your body to increase your blood flow. Something as simple as going for a walk on your lunch break can do the trick, so add that task into your calendar so you don’t forget. Once you make a daily walk a habit, you’ll find it’s something you look forward to for mental and physical benefits.

Step 4: Limit foods that fuel heartburn

If you’re like many people, some of your favorite foods are also some of the most notorious for causing heartburn, including those that are acidic, salty, spicy or greasy. Everyone deserves to be able to occasionally indulge in comfort foods, so when you do, plan to keep TUMS Naturals on standby. TUMS Naturals are free from artificial dyes and flavors and go to work in seconds to deliver fast and powerful heartburn relief, so you can enjoy the sweet, spicy and savory foods you love without having to pay for it with heartburn.

Step 5: Avoid eating too close to bedtime

When you lay down for bed and your body starts to relax, it changes the way your digestion works. That’s why you may have noticed when you eat close to bedtime, you get heartburn. To feel your best so you can sleep your best, avoid eating too close to when you plan to go to bed. If you do need to eat, enjoy a light snack and focus on foods you know aren’t typically triggers for you.

With a few proactive steps you can reduce or even eliminate the occurrence of heartburn without having to sacrifice the simple pleasures in life. To learn more about heartburn and how to prevent it, visit www.tums.com.

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When antidepressants aren’t enough, add-on therapies may make a difference for those with depression

2021-02-09T09:01:00

(BPT) – This article is sponsored by Otsuka America Pharmaceutical, Inc. and Lundbeck.

In the United States, an estimated 17.3 million American adults suffer from major depressive disorder (MDD), or depression. Depression is a serious mental illness characterized by symptoms that last at least two weeks, cause significant functional impairment, and can occur, on and off, anywhere from months to years.

“Although depression affects each individual patient differently, it generally impacts how they feel, think and behave. Depression may also be associated with physical symptoms, such as fatigue, body aches and changes in sleep and appetite,” says Dr. Vladimir Maletic, a leading psychiatrist and clinical professor of psychiatry at University of South Carolina School of Medicine.

Depression causes, diagnosis, and treatment

Dr. Maletic explains that depression can affect anyone and does not have a single cause. In fact, current research suggests that depression results from an interaction of life adversity and genetic, biological, environmental, and psychological factors. Diagnosis of depression is primarily based on a comprehensive psychiatric evaluation. Physical exam, imaging studies and lab tests may provide supportive information or help with differential diagnosis. Most commonly a clinician relies on a combination of these diagnostic methods.

“While treatment differs for each patient, it typically includes psychotherapy, medications such as antidepressants, add-on therapies or some combination of these methods for some period of time, as decided by a patient and their health care provider. Quite often additional treatment recommendations include exercise, dietary changes, meditation, and other wellness-promoting practices. Furthermore, it is very important to identify and properly address other psychiatric and general medical disorders as they may worsen the course of illness,” says Dr. Maletic.

When antidepressants alone may not be enough

Despite taking an antidepressant, many people may still suffer from symptoms of depression. If a patient has been on an antidepressant and is still dealing with symptoms of depression, it’s important that they talk to their health care provider about what treatment options may be right for them. It’s essential that patients keep providers informed about their symptoms so they can make dosage adjustments, switch or add on therapies, as needed.

Some patients on an antidepressant may still experience depressive symptoms. This means that a patient may have made some progress with their current treatment regimen, but still struggles with lingering symptoms of depression. This is sometimes called “partial response.”

“Having a partial response to an antidepressant is not uncommon and I encourage patients to speak with their health care team if they continue to experience their depressive symptoms on an antidepressant. It is important that patients know that there are additional options,” says Dr. Maletic.

Dr. Maletic says adjunctive or add-on medications may be one of those options.

REXULTI® (brexpiprazole) works with antidepressants

For adult patients taking an antidepressant for at least two months, but aren’t seeing the progress they hoped for, adding REXULTI to their antidepressant medication may help reduce their depression symptoms — without giving up on the progress they’ve already made with their current antidepressant.

REXULTI is a prescription medicine used to treat major depressive disorder in adults. REXULTI is used with antidepressant medicines, when their healthcare provider determines that an antidepressant alone is not enough to treat their depression. REXULTI may cause serious side effects, including an increased risk of death in elderly people with dementia-related psychosis and risk of suicidal thoughts or actions. Please read the IMPORTANT SAFETY INFORMATION below.

“It is always important that patients feel empowered to talk with their doctor, if they’re not seeing the progress they’d hoped for after a couple of months on their current antidepressant, patients should speak with their healthcare provider. Frequent and open communication is especially important for patients suffering from depression,” stresses Dr. Maletic. “There are options for making adjustments to therapies and medications that may help patients achieve adequate symptom relief for depression, which may include the addition of REXULTI.”

Learn more at www.rexulti.com.

INDICATION and IMPORTANT SAFETY INFORMATION for REXULTI® (brexpiprazole)

INDICATION:

REXULTI is a prescription medicine used to treat:

  • Major depressive disorder (MDD): REXULTI is used with antidepressant medicines, when your healthcare provider determines that an antidepressant alone is not enough to treat your depression.

It is not known if REXULTI is safe and effective in people under 18 years of age.

IMPORTANT SAFETY INFORMATION

Increased risk of death in elderly people with dementia-related psychosis. Medicines like REXULTI can raise the risk of death in elderly who have lost touch with reality (psychosis) due to confusion and memory loss (dementia). REXULTI is not approved for the treatment of patients with dementia-related psychosis.

Antidepressant medicines may increase suicidal thoughts or actions in some children, teenagers, or young adults within the first few months of treatment. Depression and other serious mental illnesses are the most important causes of suicidal thoughts or actions. Some people may have a particularly high risk of having suicidal thoughts or actions. Patients on antidepressants and their families or caregivers should watch for new or worsening depression symptoms, especially sudden changes in mood, behaviors, thoughts, or feelings. This is very important when an antidepressant medicine is started or when the dose is changed. Report any changes in these symptoms immediately to the doctor. REXULTI is not approved for the treatment of people younger than 18 years of age.

Do not take REXULTI if you are allergic to brexpiprazole or any of the ingredients in REXULTI. Allergic reactions have included rash, facial swelling, hives and itching, and anaphylaxis, which may include difficulty breathing, tightness in the chest, and swelling of the mouth, face, lips, or tongue.

REXULTI may cause serious side effects, including:

  • Stroke in elderly people (cerebrovascular problems) that can lead to death.
  • Neuroleptic Malignant Syndrome (NMS): Tell your healthcare provider right away if you have some or all of the following symptoms: high fever, stiff muscles, confusion, sweating, changes in pulse, heart rate, and blood pressure. These may be symptoms of a rare and serious condition that can lead to death. Call your healthcare provider right away if you have any of these symptoms.
  • Uncontrolled body movements (tardive dyskinesia). REXULTI may cause movements that you cannot control in your face, tongue or other body parts. Tardive dyskinesia may not go away, even if you stop taking REXULTI. Tardive dyskinesia may also start after you stop taking REXULTI.
  • Problems with your metabolism such as:
    • high blood sugar (hyperglycemia): Increases in blood sugar can happen in some people who take REXULTI. Extremely high blood sugar can lead to coma or death. If you have diabetes or risk factors for diabetes (such as being overweight or having a family history of diabetes), your healthcare provider should check your blood sugar before you start taking REXULTI and during your treatment.
      Call your healthcare provider if you have any of these symptoms of high blood sugar while taking REXULTI:

      • feel very thirsty
      • feel sick to your stomach
      • need to urinate more than usual
      • feel very hungry
      • feel weak or tired
      • feel confused, or your breath smells fruity
    • increased fat levels (cholesterol and triglycerides) in your blood.
    • weight gain. You and your healthcare provider should check your weight regularly.
  • Unusual urges. Some people taking REXULTI have had unusual urges, such as gambling, binge eating or eating that you cannot control (compulsive), compulsive shopping and sexual urges.
    If you or your family members notice that you are having unusual urges or behaviors, talk to your healthcare provider.
  • Low white blood cell count
  • Decreased blood pressure (orthostatic hypotension). You may feel lightheaded or faint when you rise too quickly from a sitting or lying position.
  • Seizures (convulsions)
  • Problems controlling your body temperature so that you feel too warm. Avoid getting over-heated or dehydrated while taking REXULTI.
    • Do not over-exercise.
    • In hot weather, stay inside in a cool place if possible.
    • Stay out of the sun. Do not wear too much or heavy clothing.
    • Drink plenty of water.
  • Difficulty swallowing that can cause food or liquid to get into your lungs.

Do not drive a car, operate machinery, or do other dangerous activities until you know how REXULTI affects you. REXULTI may make you feel drowsy.

Before taking REXULTI, tell your healthcare provider if you:

  • have diabetes or high blood sugar or a family history of diabetes or high blood sugar. Your healthcare provider should check your blood sugar before you start REXULTI and during your treatment.
  • have high levels of cholesterol, triglycerides, LDL-cholesterol, or low levels of HDL cholesterol
  • have or had seizures (convulsions)
  • have or had low or high blood pressure
  • have or had heart problems or a stroke
  • have or had a low white blood cell count
  • are pregnant or plan to become pregnant. It is not known if REXULTI may harm your unborn baby. Using REXULTI in the last trimester of pregnancy may cause muscle movement problems, medicine withdrawal symptoms, or both of these in your newborn.
  • are breastfeeding or plan to breastfeed. It is not known if REXULTI passes into your breast milk. You and your healthcare provider should decide if you will take REXULTI or breastfeed.

Tell your healthcare provider about all the medicines you take or recently have taken, including prescription medicines, over-the-counter medicines, vitamins and herbal supplements. REXULTI and other medicines may affect each other causing possible serious side effects.

REXULTI may affect the way other medicines work, and other medicines may affect how REXULTI works.

Your healthcare provider can tell you if it is safe to take REXULTI with your other medicines.

Do not start or stop any medicines while taking REXULTI without talking to your healthcare provider first.

The most common side effects of REXULTI include weight gain and an inner sense of restlessness such as feeling like you need to move.

Tell your healthcare provider if you experience abnormal muscle spasms or contractions, which may be a sign of a condition called dystonia.

These are not all the possible side effects of REXULTI. For more information, ask your healthcare provider or pharmacist. Call your doctor for medical advice about your health or medicines, including side effects.

You are encouraged to report side effects of REXULTI (brexpiprazole). Please contact Otsuka America Pharmaceutical, Inc. at 1-800-438-9927 or FDA at 1-800-FDA-1088 (www.fda.gov/medwatch).

Please read U.S. FULL PRESCRIBING INFORMATION, including BOXED WARNING, and MEDICATION GUIDE, for REXULTI.

© 2021 Otsuka America Pharmaceutical, Inc. All rights reserved.