September 2016

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Subscribers Only - If you like to juice, include more vegetables, limit yourself to just one serving a day, and remember to eat whole fruits and veggies as well. Be sure to wash all produce thoroughly and drink the juice the day it’s made: harmful bacteria can grow quickly in fresh squeezed juice, and the longer it sits, the more nutrients it will lose. And, if you’re going to drink your veggies, reuse the pulp (see box) to get all the benefits fiber-filled produce has to offer.

Eating Fruit is Good for the Heart

Eating fresh fruit regularly may help prevent heart attacks and strokes, according to Chinese researchers. Data were collected for over seven years on more than 500,000 Chinese adults, aged 30 to 79, who had no history of heart disease. Fewer than one in five of the participants ate fruit daily.

Pros & Cons of Daily Multivitamins

Multivitamin/mineral supplements are often viewed as insurance against nutrient gaps in the diet. But while surveys show that most Americans’ diets fall short in one or more nutrients, the evidence that taking a daily multi might help prevent disease is mixed. Despite the lack of solid proof, 33-70 percent of all Americans take a multi in the hope that it will make a positive health impact and reduce the risk for health conditions, such as osteoporosis and cardiovascular disease (CVD).

The New Nutrition Facts Label Explained

Subscribers Only - The FDA’s first major overhaul to the Nutrition Facts Label since 1993 was such big news that First Lady Michelle Obama made the announcement. The new label reflects the most current scientific advice, addressing many issues impacting health today, such as serving sizes, added sugars, and nutrients of concern.

Lavender Beyond Aroma; Health Impact of Altitude

Subscribers Only - Lavender, a member of the mint family, has a sweet floral flavor that is intensified with drying. Dried lavender is part of the mixture of herbs called Herbes de Provence, but it can be used safely alone as a flavoring for baked goods, desserts, and beverages. At higher altitudes, often defined as 1,500 meters (4,900 feet) above sea level, atmospheric pressure begins to affect human physiology. As altitude increases the amount of oxygen in the air decreases, making it more difficult to breathe and function normally.

The Truth About Juicing

The health claims about juicing seem too good to be true: lose weight…cleanse toxins from your body…cure or prevent illness. Unfortunately, science doesn’t back up those claims. But that doesn’t mean drinking a fresh glass of fruit-and-veggie juice is a bad idea.

Jackfruit: The Jack of All Trades

Jackfruit is a very large fruit—weighing up to 80 pounds—in the Mulberry family, native to South and Southeast Asia. It’s the national fruit of Bangladesh and grows well in tropical lowlands. Jackfruit is sweet when ripe and is regularly eaten raw or made into jam, juice, or dessert, but it has a much wider variety of culinary uses, which makes it unique.

Vegetarian BBQ Pulled Jackfruit

Ingredients: 1 20 oz-can young green jackfruit in brine (do not use fresh or sweetened) 3-4 cloves garlic, minced 1⁄2 onion, diced 1 T canola oil 1 c BBQ sauce (lower sodium) Directions: 1. Rinse jackfruit in a colander and drain. 2. In a large saucepan on medium-high, brown garlic and onion in oil for three minutes. Add jackfruit, and sauté for 30 minutes, stirring often. …

The Impact of Food Miles

One of the hottest food trends today has never been more accessible—or closer to home! Local eating is the talk of every town where numbers of locavores—people who eat food that is locally produced—abound. Farm-to-table and locavore dinners, where people enjoy dishes prepared from locally sourced ingredients, are popping up all over the country, from small towns to urban metropolises. Chefs are calling out the names of farms on menus, as well as the story and details behind ingredients.

Humble Hummus

Subscribers Only - Creamy, loaded with protein-rich beans and heart-healthy olive oil, what's not to like about hummus? For those looking to swap out their chips and dip for something healthier, hummus is the perfect answer. It pairs well with raw veggies or whole grain bread for an ideal snack or sandwich accompaniment. Think hummus is too mild for your tastes? Think again.

A No-Nonsense Guide to Clean Eating

Have you jumped on the clean eating trend? Another example of “everything old is new again,” the concept of clean eating has gained popularity over the last several years in books, blogs and magazines, but it also has roots in the counterculture/natural foods movement of the 1960s. At that time, the main concern was pesticides, but that has expanded to include artificial colors and preservatives, growth hormones, antibiotics, and GMOs.

Cutting Through Carb Phobia

Subscribers Only - Some people claim carbs are fattening while others say they trigger cravings. But lumping all carbs together, such as doughnuts and oatmeal, is not helpful. Although most people are aware that carbs are in bread, cereal, pasta, potatoes, sweets, and soda, they may overlook them in legumes, fruits, vegetables, and dairy products. So, skimping on all carbs could mean missing out on vitamins, minerals, fiber, and phytonutrients important in preventing chronic disease.

Stir-Fried Barley with Almonds & Vegetables

[IMGCAP(1)] Ingredients: 1 Tbsp almond oil ¾ c julienne-style sliced carrots ¾ c chopped broccoli 1 Tbsp grated ginger 1 c diced firm tofu 2 c cooked barley 2 Tbsp teriyaki sauce 1⁄3 c slivered almonds, roasted Directions: 1. Heat oil in a large skillet or wok. Add carrots, broccoli, and ginger; sauté on medium heat until carrots are soft and broccoli is bright green. Remove and set aside. Add tofu, barley, and teriyaki sauce, and cook until warm throughout. …

Shout Out to Brussels Sprouts

Preceded by a less than delicious reputation, Brussels sprouts have been famously refused by children and labeled as smelling of sulphur. Even ancient folklore says the very first sprouts grew from bitter tears. Brussels sprouts were first cultivated near Brussels, Belgium in the thirteenth century. Belgian folklore has it that eating them at the beginning of a meal will ward off drunkenness. Despite their storied past, Brussels sprouts are unsung heroes among vegetables. Properly prepared, these tiny green globes pack as much sweet (yes, sweet!), intense flavor as they do health benefits.

Sweet and Spicy Brussels Sprouts

Ingredients: [IMGCAP(1)] 1⁄2 c walnuts, chopped 2 Tbsp vegetable oil 1 lb Brussels sprouts, trimmed and halved 1 tsp ginger, grated 1⁄4 c vegetable broth 1 Tbsp honey 1 Tbsp lime juice 1 tsp chili garlic sauce 1 tsp soy sauce Directions: 1. Place walnuts in a large skillet on medium heat. Cook for 5 minutes, stirring frequently. Remove from skillet. 2. Heat oil in same skillet over medium-high heat. Add Brussels sprouts and ginger and cook for 5 minutes, stirring frequently. …

Curcumin, Tomatoes and Excess Free Fructose

Subscribers Only - Curcumin supplements may help regulate insulin sensitivity and energy in people with metabolic syndrome, a cluster of symptoms characterized by obesity, hypertension, and ineffective glucose and insulin metabolism. An inverse association between high tomato products and lycopene intake and death from prostate cancer was observed. Regular consumption of excess free fructose beverages (EFF), including high fructose corn syrup-sweetened soft drinks, fruit drinks, and apple juice, is associated with young adult arthritis.