June 2016

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Subscribers Only - Fresh peppers are available year round, but are most abundant in summer and early fall. They also are jarred, canned, frozen, and dried as paprika. Choose vibrantly colored, smooth skinned fruits that feel firm and heavy for their size. Store seven-10 days in the refrigerator. Stem, core, and cut to your liking. Raw slices add flair to a crudité platter and make a fun cracker alternative topped with hummus, tapenade, or nut butter.

Salmon Salad Monterey

Subscribers Only - Nutrition Information Per Serving: 390 calories, 22 grams (g) total fat, 3 g saturated fat, 37 g protein, 13 g carbohydrate, 2 g fiber, 121 milligrams (mg) sodium, 71 mg calcium, and 1700 mg omega-3 fatty acids.

DASH Diet Best at Lowering Blood Pressure

The Dietary Approaches to Stop Hypertension (DASH) Diet, which centers on eating a variety of fruits and vegetables, low-fat dairy, lean sources of protein, and whole grains, had the largest net effect on blood pressure (BP) levels, according to a recent meta-analysis.

New Age Probiotic Beverages

Subscribers Only - As people become more interested in probiotics—live microorganisms sometimes referred to as “good bacteria—as well as healthier, lower-sugar drink choices, new options are showing up in the beverage aisle, like probiotic soda, bottled water, and carbonated drinks. But just how healthy are these beverages?

Diets are Out, Wellness is In

Subscribers Only - Despite the fact that two out of three Americans are overweight or obese, “dieting” seems to be on the decline. According to a survey by the market research firm Canadean, the majority of Americans trying to lose weight are doing so through a healthier meal plan, smaller portions, and exercising more, while only eight percent follow a specific diet plan and 14 percent use “diet” foods.

Safety of Carbonated Water; Moringa Health Bonus

Subscribers Only - The tingle on your tongue and the slight “bite” you feel when sipping a carbonated beverage is not only fun, it can enhance the perception of flavor (because bubbles lift aromatic molecules to the nose). This bubbly taste from carbonation is simply a solution of carbon dioxide gas suspended in water under high pressure.

Berry Good Health

Subscribers Only - Berries, including blackberries, blueberries, cranberries, raspberries, and strawberries, often top lists of “superfoods” to include in your diet on a regular basis. And for good reason: They are great sources of phytonutrients, naturally occurring antioxidant compounds.

Apples vs. Pears: Body Type Matters

Subscribers Only - Researchers from the Mayo Clinic assessed the mortality risk among more than 15,000 adults, comparing those with a normal Body Mass Index (BMI), but with central obesity, to those who were overweight or obese overall. Over an average period of 14.3 years, those with fat stores concentrated in the middle, but who were not necessarily heavy for their size, had a death risk up to double that of those who were overweight or obese based on BMI.

Managing Carbs to Manage Diabetes

Subscribers Only - When it comes to diabetes management, few things are more controversial and confusing than carbohydrates, macronutrients found in a variety of foods, such as grains, vegetables, dairy products, sweets, legumes, and fruits. If you have diabetes, you may have heard that carbs are your enemy. But research shows that nutrient-rich carbohydrate choices—when consumed in appropriate amounts—may actually be beneficial for people with diabetes.

Popcorn Shopper's Guide

Subscribers Only - Popcorn can be an incredibly healthy snack, but unfortunately it’s often disparaged. When popcorn is in the news, it's usually the buttery, salty stuff you find at the movie theaters. A medium-sized container (that's 20 cups, by the way) at the theater contains a whopping 1,200 calories, 60 grams (g) saturated fat, and 980 milligrams sodium. But there is a bright side.

Fuel Your Day with Protein

Subscribers Only - If you want to stay active, vital and strong as you age, good nutrition—with a healthy dose of protein—is key. Now, new evidence shows that older adults need more dietary protein than younger adults in order to preserve lean muscle and prevent age-related declines in health and functioning. Sometime in our 30’s we start losing muscle unless we make a point of halting that trend by staying physically active and including enough protein-rich foods in our diets.

Eating for Diverticulosis

Subscribers Only - Your odds of diverticulosis increase with age—it affects more than 60 percent of people over age 70. In this condition, small pouches called diverticula form in weak spots in the wall of the large intestine (colon). Why this happens is unclear, but it’s partly hereditary.

Bring in the Bell Peppers!

Thousands of years before Peter Piper picked the peck of pickled peppers, they were cultivated in South and Central America. Peppers were long known by their Spanish name, pimiento, but when Columbus brought them to Europe in 1493, Europeans noted that dried chili peppers were hotter than black pepper, the familiar spice ground from peppercorns, and we’ve called them—both the sweet and spicy varieties—peppers ever since.

Roasted Pepper and Feta Jumble

Subscribers Only - Makes 20-30 appetizer servings. Nutrition Information Per Serving: 25 calories, 15 grams (g) fat, 2 g carbohydrate, 1 g protein, 1 g dietary fiber, 50 milligrams sodium.

June 2016

Subscribers Only - Milk and meat from organically farmed animals provide up to 50 percent more omega-3 fatty acids than that from conventionally farmed animals. Researchers from nine countries reviewed 196 studies on milk and 67 studies on meat.