Fall Produce to Add to Your Plate

    With the fall season coming in just around the corner, seasonal produce that shine in the autumn become available to purchase in grocery stores. Taking advantage of the following produce is highly encouraged because of the advantages that it can bring to your health. 

Pumpkin: 

    It is no secret that when you think of a typical pumpkin, the first thing that may come to mind is the orange color. This notorious orange color is due to a pigment called beta-carotene that converts to vitamin A, which is great for your skin and eyes. Pumpkin has a slightly sweet flavor and is paired wonderfully with savory herbs like sage and curry. 

Beets: 

    It is common to find red beets in grocery stores, however if you go to a local farmer’s market, they may have different types to experiment with such as golden or Chioggia beets. A standard red beet contains a phytochemical called betanin that has been linked supporting healthy blood pressure. Beets can be cooked in many different delicious ways such as shredded in salads or thinly sliced and baked into chips. 

Sweet Potato: 

    Much like pumpkin, sweet potatoes are also a great source of beta-carotene that contributes to their orange color. Sweet potatoes are high in dietary fiber and contain vitamin A, vitamin C, and potassium. They also can be found in many grocery stores and local farmer’s markets. Sweet potatoes are great as an ingredient for many breakfast foods such as homemade pancakes, or they can be a great side dish as a breakfast hash or French fries. 

Spaghetti Squash: 

    One of the greatest gluten-free and low-calorie alternatives to traditional pasta is to make spaghetti squash pasta. An easy recipe is to cut spaghetti squash in half, scooping out the seeds, and putting both halves into a microwave or oven to cook until tender. After cooking, scrape a fork into the center and spaghetti-like strands will form. Finally, remove as many strands as possible and toss with pesto or marinara sauce!  

Kale: 

    Kale is a very well-rounded vegetable. Kale provides a variety of vitamins, such as vitamin A, C, K, and manganese. This vegetable is great to grow in a garden because it can survive frost and still be delicious when served. This can be a wonderful ingredient to add into soup, salad, or paired with fruit. 

Pears: 

    While fruits such as watermelon, peaches, and pineapple thrive in the summer, pears shine during the fall. A pear tastes the best during the fall season and ripens at room temperature after being picked from a tree. Like apples, the peel on a pear is high in dietary fiber, containing 6 grams. Pears can be grilled and eaten as a side, a sweet ingredient in wine, added onto a sandwich, or mixed as an ingredient in a smoothie. 

Okra: 

    Okra pods can be identified in groceries stores or farmer’s markets by their bright green color and firm texture. This fruit can be used as an ingredient in a variety of different dishes. While we commonly see Okra fried, we sometimes find the seed pods as an ingredient in traditional Louisiana gumbo, Indian curries, and other similar dishes. Some dietary benefits that Okra provides are the vitamins it contains, such as vitamins K and C. The pods are also low in calories, high in fiber, and are a great source of folate 

Parsnips: 

    Often mistaken as carrots because of their shape, parsnips are a white root vegetable that contain many dietary benefits. Some of these benefits include their dietary fiber (3 grams in one-half cup cooked) and higher amounts of both vitamin C and folate. Some great dishes that contain parsnips are soups and side dish in which they are roasted and sliced. One popular dish is a shepherd’s pie with mashed parsnips. 

Cranberries: 

    Cranberries are known for their red color and tart taste. What most people do not know though is that they contain a variety of nutritional benefits. Cranberries, whether they are fresh or dried, can be added to savory dishes such as meat and poultry. Some people loved to eat dried cranberries in oatmeal, trail mix, salads, or as a snack on the go. 

Source: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to-your-plate

Dietary Approaches for Type 1 Diabetes Management

    Type 1 diabetes is when the body produces little to no insulin from the pancreatic beta cells, which are responsible for producing a lifelong insulin supply. Hyperglycemia, which is classified as high blood sugar levels and is seen in diabetics, is a main concern that can lead to complications in neuropathy, nephropathy, and cardiovascular disease. There has been many growing interests in dietary strategies that may improve glycemic management in type 1 diabetics. The diets that have been shown to improve blood sugar management are a low-carbohydrate diet and a Mediterranean diet. Reducing carbohydrate intake will help with a reduction in insulin needs. The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and limited dairy and animal protein, has also been associated with improved glycemic management in type 1 diabetics. Given that type 1 diabetes is a very challenging condition to manage, and many individuals are not meeting glycemic targets, evidence that low-carbohydrate diets can improve glycemic management makes it worth further investigation. Further research could help determine whether a low-carbohydrate diet is an effective and sustainable long-term dietary approach for individuals with type 1 diabetes. It is also important to examine how this dietary pattern affects insulin requirements, blood glucose control, and the overall health and quality of life of individuals with type 1 diabetes. Understanding the potential benefits of a low-carbohydrate diet for individuals with type 1 diabetes is important for their overall health and well-being.  

Source: https://www.sciencedirect.com/science/article/pii/S1751991826001154

Creatine and Sports Performance

What is Creatine?

    Many people have heard of creatine for both its general wellness and athletic performance benefits. It is an entirely natural compound that the human body synthesizes from amino acids, the building blocks of protein. Our bodies can make some of these amino acids ourselves, but some we must consume from the foods that we eat. Additionally, we can also consume creatine by eating certain animal products that contain it, such as meat and fish. 

Creatine's Role and Athletic Benefits

    Creatine is a crucial part of the body’s fastest acting energy system. This energy system supports short but intense bursts of physical activity, like lifting weights, sprinting, and jumping. It also supports other involuntary physical demands like our heart beats and brain function. Because it directly supports intense physical activity by increasing energy availability for short periods of time, creatine has garnered a reputation as one of the most beneficial supplements for athletic performance.

    Research has shown that creatine supplementation can improve performance in high-intensity exercises, such as power-based movements like sprinting and lifting, by about 10-20%. The shorter and more intense the burst of movement is, the more improvement is seen. Additionally, creatine can alter body composition. Supplementation may increase lean muscle mass and decrease body fat percentage when combined with resistance training. This body composition change will also increase muscular strength. Creatine is also shown to reduce muscle damage and improve recovery during and after intense exercise. Supplementing creatine is also correlated to a decreased risk of muscle and bone injuries.

Creatine Supplements

    Creatine can be taken as a supplement as a convenient way to increase our intake, which will increase our body’s stores and may improve athletic performance. Creatine supplements typically come in the form of high-dose capsules or powders. There are many different forms that creatine supplements can come in, but creatine monohydrate is the most studied and research-supported form to deliver performance gains and minimal side effects.

Precautions and Potential Side Effects

    Common side effects of creatine supplementations include temporary water retention and bloat, dehydration, and gastrointestinal issues such as abdominal pain and diarrhea. More serious liver or kidney complications can occur if creatine is taken at higher than safe doses or combined with specific supplements. You should speak to your healthcare provider before beginning any new supplements to assess individual safety and any current medication or supplement interactions.

Key Takeaways

    Creatine is commonly used for athletic performance gains. Studies support its safety and physical benefits. Speak to your healthcare provider or a registered dietitian about adding creatine to your daily diet. 

Source: https://www.eatright.org/health/essential-nutrients/supplements/creatine-and-sports-performance 

Creatine for Health Promotion

    Creatine has become popular for its fitness-related benefits, but more research continues to support its other health advantages. Creatine is a natural compound in the body involved in energy production that can also be taken as a supplement. 

Sources 

    Your body automatically makes about 1 gram of creatine every day. Eating foods higher in creatine concentration can help your body maintain these stores. A diet that includes about 1 to 2 grams of creatine daily allows your muscles to reach 60% to 80% of their storage capacity. 

    Animal-based foods like beef, pork, fish, and lamb are significant creatine sources. A 4-ounce serving of beef (about 1/2 cup ground beef) or salmon has about 0.5 grams of creatine. Dairy products, however, have very little creatine.

Supplements

    While creatine is naturally made and found in food, supplements may provide a more convenient and measurable method to increase creatine. Supplements use a concentrated form of creatine to deliver higher amounts. They are usually tolerated well, but, as with any supplement, may have mild side effects. The most common are water retention, or swelling, dehydration, and mild stomach upset. Always consult your healthcare provider or a registered dietitian nutritionist to help determine your nutritional needs.

Deficiency

    Individuals at risk for creatine deficiency include vegetarians and vegans, pregnant women, older adults, and those with creatine deficiency syndromes. Research demonstrates that people who eat limited animal-based products like meat and fish have lower muscle creatine levels. Supplementation can improve physical and cognitive performance while maintaining a plant-based diet in these populations. 

    Women typically have lower muscle creatine levels that could further decline into late adulthood. Sarcopenia is a condition defined by this loss of muscle with age. Increasing creatine may help reduce muscle loss and deterioration for individuals with sarcopenia.

Health Promotion

    An abundance of research has explored the health benefits of creatine beyond enhancing athletic performance. Some research suggests that creatine can help lower cholesterol and triglyceride levels, while other studies have found that it can have some antidepressant effects.

    Creatine supports energy metabolism in the brain, reducing neuron damage. This could support recovery from a traumatic brain injury. Some studies have even shown that it can support brain health in conditions like Parkinson’s Disease. Specific populations may benefit from increasing creatine intake or supplementation. Research focused on older adults found that creatine supplementation can improve cognitive function while simultaneously increasing strength and muscle mass. It can increase exercise capability for those with cardiovascular conditions and improve metabolism in those with chronic fatigue syndrome.

Takeaways

    Creatine is a naturally occurring compound essential for energy production, affecting both physical and mental performance. Supplementation is increasingly supported for the wide range of its health benefits, especially in specific populations like vegetarians and older adults.

Source: https://www.eatright.org/health/wellness/diet-trends/creatine-for-health-promotion

Savory Penne with Lentils and Kale Recipe

    Lentils are a great source of plant-based protein, but they can be daunting to incorporate! Try this easy pasta recipe that combines classic penne with protein-packed lentils for a hearty, nutritious meal.

• Prep Time: 5 minutes
• Cooking Time: 27 minutes
• Yields 6 Servings (1 ¼ cups)

Ingredients:

• ½ cup brown lentils

• 1 tablespoon light olive oil

• ½ cup onion, chopped

• 1 teaspoon garlic, minced

• 2 cups dry whole-wheat penne pasta

• 1 ½ cups canned crushed tomatoes

• ¼ teaspoon salt

• ⅛ teaspoon black pepper

• ½ teaspoon dried oregano

• ½ teaspoon dried basil

• 1 cup frozen kale, chopped

• ¼ cup walnuts, chopped

• 2 tablespoons fresh parsley, for garnish

Directions:

1. Wash your hands. 

2. Rinse lentils in a fine mesh strainer to remove any debris

3. In a large nonstick skillet, heat the olive oil for 1 minute. Add the onions and stir occasionally for 4 minutes. Add the garlic and stir constantly for 1 minute.

4. Stir in rinsed lentils, pasta, crushed tomatoes, 2 ½ cups water, salt, black pepper, and seasonings until combined. Cover with a lid and reduce the heat to low. Let sit for 18 minutes.

5. Place the frozen kale on top of the pan. Replace the lid and cook for 4 minutes, until the lentils are tender.

6. Serve with chopped walnuts and parsley.

Nutrition Information

Serving Size: 1 ¼ cups (291 grams) | Calories: 217 | Total Fat: 6 grams | Saturated Fat: 1 gram | Carbohydrates: 35 grams | Fiber: 7 grams | Sugars: 5 grams | Protein: 9 grams

Source: https://www.eatright.org/recipes/entrees/savory-penne-with-lentils-and-kale

Veggies for Breakfast? Yes!

    Fruit is a common addition to breakfast, but what about veggies? They can make breakfast just as delicious and add more nutrition to your plate early in the day. Try some of these quick veggie-based breakfast ideas!

• Scramble! Add spinach, mushrooms, or diced tomatoes to scrambled eggs and omelettes. Any veggies will do, and you can use them fresh or frozen!

• Make a sandwich. Add hummus, sliced cucumbers, tomato and spinach to a whole-wheat English muffin.

• Batter up. Try grating carrots or zucchini to batter for pancakes, bread, or muffin batter for an easy veggie addition.

• Drink your produce. Carrots and orange juice complement each other perfectly- try mixing them in a blender for a refreshing morning beverage.

• Burritos! Use a whole-wheat tortilla to make a breakfast burrito or quesadilla! Try low-fat cheddar cheese, scrambled eggs, and diced bell peppers.

• Make a quick hash. Grate white or sweet potatoes to help them cook faster. Microwave for about three minutes in a glass bowl and drain excess juice. Stir fry them on a skillet or frying pan with a teaspoon of olive oil until they are perfectly crispy.

• Try savory oatmeal. Sauteed vegetables like mushrooms or onions add a savory flavor to unsweetened instant oatmeal. Sprinkle it with cheese for even more flavor!

Source: https://www.eatright.org/food/planning/meals-and-snacks/veggies-for-breakfast-yes 

7 Common Picnic Mistakes (And How to Avoid Them)

    Picnics are a great opportunity to enjoy your favorite foods outside, but it’s easy to forget about food safety! It is always important, though- one in six Americans suffer from foodborne pathogens every year. Take a look at these common picnic mistakes and read about how to avoid them to keep your friends and family happy and healthy.

Error: You Didn’t Wash Your Hands

    A lot of foodborne illness is preventable by handwashing. Wash thoroughly before cooking, preparing, or serving food and always after handling raw meat. Hand sanitizer can be used as an alternative if you don’t have access to running water, but be sure to get between your fingers and around nails!

Error: You Didn’t Start with a Clean Slate

    Make sure you pack your picnic supplies carefully, as juices from raw meat and poultry can quickly grow bacteria. Sanitize your cooler and any bags or bins you plan to use to transport food. Always use clean, tightly sealed containers. Be sure to wash all produce at home if you won’t have water at your picnic site, even if it will be peeled!

Error: You Cross-Contaminated

    Keep utensils used for handling raw meats and serving cooked foods separate! If you won’t be able to wash them at the picnic site, bring two sets. All ready-to-eat foods like buns, produce, and prepared side dishes should be kept away from contaminated serving utensils. 

    Avoid reusing marinades used for raw meat, seafood, or poultry unless it’s been boiled before packing. When packing up food, keep produce and cooked foods separate from raw foods as much as possible.

Error: Your Cooler Lost its Cool

    Unfortunately, even insulated coolers can’t hold food at a cool enough temperature. Aim to fill about a quarter of your cooler with ice packs, and chill or freeze food and beverages before putting them in the cooler. Of course, keep hot and cold food packed separate. 

    Use a thermometer to monitor the temperature of your cooler throughout the day- it should not go above 140 degrees Fahrenheit. Try to keep the cooler with perishable food shut as much as possible, such as by packing beverages in a separate container.

Error: You Repurposed Ice

    Ice used to keep food cool should never be used in beverages as it can pick up bacteria from the food or cooler. Store ice for drinks in a separate, sealed bag. 

Error: You Didn’t Bring a Food Thermometer

    Foods must be cooked to different internal temperatures to minimize harmful bacteria. Hamburgers must reach 160 degrees F, while chicken breasts and legs must reach 165 degrees F. Be sure to not touch any bones (like in a chicken leg) while measuring the temperature of food, and test the food in the thickest section. 

Error: You Let Food Sit Out

    The temperature danger zone for food is between 40 degrees F and 140 degrees F: this is when bacteria can multiply fastest- doubling about every 20 minutes! You won’t be able to see, smell, or taste these toxins. 

    Avoid the temperature danger zone by transporting food in an air-conditioned car seat instead of the hot trunk. Only take out the amount of food that will fit on the grill. Food should not sit out for more than two hours, or for more than one hour if the outside temperature is above 90 degrees F. Bring a timer or set an alarm! All perishable foods should be monitored and controlled, including meat, eggs, salads made with mayonnaise, and anything using dairy.

Source:

https://www.eatright.org/food/planning/away-from-home/how-to-prevent-7-picnic-food-safety-mistakes

Fueling Your Workout: How to Time Your Nutrition

Don’t Skip the Carbs

Carbohydrates are essential to fuel movement. The more you use your muscles, the more carbs you need to keep going. However, eating right before a workout can make it hard for the body to simultaneously exercise and digest the food in your stomach. So what’s the solution?

The best time to eat carbs (with protein!) is 1 to 4 hours before a workout. It can vary greatly depending on your body, so it may take some experimentation to get the right timing down for you. Some pre-workout snack ideas include: 

• Peanut butter and banana or a pb&j sandwich
• Greek yogurt with berries
• Oatmeal with low-fat milk and fruit
• Nuts and raisins (about ⅔ fruit to ⅓ nuts)

All of these have carbs for fuel and protein to help make the right amino acids ready to use and repair muscle.

Post Workout Nutrition

Replenishing carbs and protein after your workout is essential. This will help build your glycogen stores back up after they fueled your activity and help your muscles recover and rebuild with the right amino acids. Try to eat within an hour after an intense session. Post-workout fuel could look like:

• Smoothie with low-fat milk and fruit
• Low-fat chocolate milk
• Whole grain wrap with turkey and veggies
• Low-fat yogurt with berries

Note that some of these options involve liquid, which will help rehydrate you!

Key Points

• Carbs provide fuel for muscle movement
• Protein helps muscles recover and rebuild
• Try to replenish your nutrient stores with carbs and protein within an hour of working out
• Experiment and figure out what timing and fuel works best for you, but not anything new on race day!

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition 

Chocolate Chip Banana Pancakes Recipe

     Pancakes are a popular breakfast staple, and for good reason. They are simple to prepare and versatile to add almost any add-ins and toppings you choose! This recipe is inspired by the classic chocolate-banana combination to prepare a delicious start to the day.

Ingredients:

• 3/4 cup flour
• 2 tbsp. sugar
• 1/2 cup toasted wheat germ
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 2 beaten eggs
• 1 cup low-fat buttermilk
• 1 mashed overripe banana 
• 1/4 cup chocolate chips of choice
• Non-stick cooking spray

Directions:

1. Wash your hands.
2. Mix together the flour, sugar, wheat germ baking powder, and baking powder in a bowl.
3. In a new bowl, mix together the eggs, buttermilk, and banana. Whisk well.
4. Pour the wet mixture into the dry mixture, and stir until combined.
5. Fold chocolate chips into batter.
6. Spray a pan or skillet with the cooking spray, and then turn heat to medium-high.
7. Use a 1/4 measuring cup to scoop batter onto the cooking surface. Flip the pancake when the center begins to bubble. The desired color for both sides is golden-brown.
8. Add your favorite toppings and enjoy!

Nutrition Information:

Serving Size: 3 pancakes  |  Serves: 4

Calories: 290  |  Total Fat: 8 grams  |  Saturated Fat: 3 grams  |  Total Carbohydrate: 48 grams  |  Fiber: 4 grams  |  Protein: 12 grams

Source:https://www.eatright.org/recipes/breakfast/chocolate-chip-banana-pancakes-recipe

Making Sense of Food Colors

    Some foods come in unique colors, such as bright reds and neon blues, and many people question the production and safety of these eye-catching colors. Food dyes and food colors can both be used to produce more visually appealing foods for consumers and recreate natural coloring after processing the food. There are a few things to consider concerning these ingredients' safety for consumption.

What Are Food Colors?

    Food colorings come in two main types: natural food colors and artificial food dyes. Natural colors are made from natural sources such as plants, spices, algae, or insects. Examples of natural colors include turmeric yellow and beet red. Artificial food dyes, on the other hand, are synthetically created in labs and are commonly used in packaged foods. Examples of artificial dyes include FD&C Red No. 40 and FD&C Blue No. 1.

Are Food Dyes Safe?

    Food coloring safety has been debated for many years but has recently gained even more public interest. Although the U.S. Food and Drug Administration (FDA) still allows most food dyes for food processing, they have banned dyes that have been deemed dangerous in the past. They have also begun asking the food industry to begin implementing natural food colors instead of synthetic dyes as a move toward banning more dyes in the future. All food dyes that are currently allowed for use have received safety approval by the FDA based on current evidence and studies. Some states are individually banning the use of certain food dyes because of potential health concerns.

What About Health Risks?

    Food dyes can be controversial because of their potential health concerns, but there are limited human studies to develop a relationship between the dyes and health conditions. One of the biggest concerns is whether food dyes affect children's behavior. So far, research has not proven that food colorings cause or worsen ADHD, although some parents report noticing changes in their children's behavior after consuming foods with added colors. Allergic reactions to food colors are another health risk, but these allergies are very rare. People with a known allergy to a specific coloring may find it safest to avoid all foods with coloring, because many packages condense their specific colors and dyes into an "artificial color" label on the ingredients list. Another concern is that food colors could be a factor in developing cancer, yet research for this relationship is also scarce.

Identifying Food Colorings

    Consuming a small amount of food coloring in your diet is not likely to be dangerous, and should not be feared. They are very abundant in our food supply and difficult to eliminate completely. If you want to reduce your intake of food colorings, reading ingredient labels is a good place to start. Look for terms like artificial or natural colors, color added, dye names like Red 40, or natural coloring names like "colored with beet powder." Choosing more whole food options can also reduce the amount of added colors in your diet.

    Food colorings are a common part of today's food supply and most people can consume them safely in moderation. While ongoing research continues to examine their potential health effects, the food dyes currently approved for use have met FDA safety standards. If you prefer to limit your intake, choosing more minimally processed foods that align with your nutritional and financial needs and reading ingredient labels are simple ways to reduce your intake. The most important goal is maintaining a balanced diet that meets your nutritional needs and taste preferences.

Source: https://www.eatright.org/food/planning/smart-shopping/making-sense-of-food-colors

Family Dinners for a Healthy Heart

    Healthy eating habits start at home, and one simple change that can make a big difference is reducing sodium intake. While many adults consume more sodium than recommended, children often do as well. Eating too much sodium over time can contribute to high blood pressure, increasing the risk of heart disease, stroke, and kidney disease later in life. In fact, the average child consumes more than twice the recommended amount of sodium each day.

Choose Spices Over Salt

    Reducing sodium doesn't mean meals have to be bland. Instead of reaching for the salt shaker, try adding flavor with fresh herbs, lemon or lime juice, vinegar, garlic, or salt-free seasoning blends. These ingredients can enhance the taste of your favorite dishes without adding extra sodium. Many people assume the salt added during cooking or at the table is the biggest source of sodium, but most of the sodium in our diets actually comes from packaged, processed, and restaurant foods. Because children's taste preferences develop early, offering lower-sodium foods from a young age can help them become accustomed to healthier flavors.

Read Nutrition Labels

    One of the easiest ways to reduce sodium is by checking the nutrition label before purchasing packaged foods. Similar products can vary widely in sodium content, so comparing brands can help you choose lower-sodium options without making major changes to your grocery list.

Look for Foods Low in Sodium

    Fresh fruits and vegetables are naturally low in sodium and provide potassium, a mineral that helps support healthy blood pressure. Unfortunately, many children and adults do not get enough potassium in their diets. Excellent sources of potassium include potatoes, tomatoes, spinach, bananas, oranges, and avocados. Children ages 1-13 should consume about 2,000-2,500 milligrams of potassium each day, while teens and adults need about 2,300-3,400 milligrams. Including a variety of fruits and vegetables with meals and snacks is a simple way to increase potassium intake while naturally lowering sodium consumption. Making small changes, such as cooking more meals at home, choosing fresh foods more often, and comparing nutrition labels while shopping, can help your entire family build healthier eating habits and support heart health for years to come.

Source: https://www.eatright.org/food/planning/meals-and-snacks/family-dinners-for-a-healthy-heart 

Blueberry Barbecued Chicken Recipe

Try this unique recipe that blends two summer favorites: fresh blueberries and barbecue sauce! This grilled chicken with a tangy blueberry barbecue sauce is perfect for the warmer months.

Ingredients:

• 1/2 cup diced onion
• 1 tbsp. olive oil
• 2 cups frozen blueberries
• 1/4 cup ketchup
• 1/4 cup balsamic vinegar
• 1/4 cup brown sugar
• 1/2 tsp. salt
• 6 6-ounce boneless and skinless chicken breasts.

Directions:

1. Wash your hands.
2. Heat a medium sized sauce pan over medium heat. Using the olive oil, sauté the onion until translucent. Add in the blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir while letting it come to a simmer. Continue to simmer for 4 minutes, stirring periodically.
3. Blend the sauce mixture until smooth. Put 1/2 cup of the sauce off to the side for serving, and use the rest while grilling the chicken.
4. Flatten the chicken breasts until about 1/2 inch thick. Place them on a prepared grill, and cook 5 minutes on each side. 
5. Spread 1/2 of the designated sauce evenly on the chicken and then grill 1 minute. 
6. Flip the chicken and spread the remaining 1/2 of the sauce on that side, grilling another minute. 
7. Ensure chicken reaches an internal temperature of 165°F.
8. Serve with the remaining blueberry sauce.

Nutrition Information:

Serving Size: 1 Piece  |  Serves: 6  |  Calories: 292  |  Total Fat: 6 grams  |  Saturated Fat: 1 gram  |  Carbohydrates: 22 grams  |  Fiber: 1 gram  |  Sugars: 18 grams  |  Protein: 35 grams

Source: https://www.eatright.org/recipes/entrees/blueberry-barbecued-chicken-recipe

Foods for Eye Health

    Eating a nutrient-rich diet can support eye health as you age, and may lower the risk of developing conditions such as cataracts, macular degeneration, and glaucoma. While no specific food can guarantee prevention, consuming nutrients from whole foods has shown greater benefits over obtaining them from supplements. Here are a few examples of whole foods that are rich in vitamins, minerals, and antioxidants that support eye health.

• Kale: This superfood, along with other dark leafy greens, contains lutein and zeaxanthin. These compounds can be converted into vitamin A and may help protect the eyes from sunlight damage and natural aging damage. These nutrients are also found in spinach, collard greens, broccoli, kiwi, grapes, oranges, corn, and egg yolks. They are best absorbed when eaten with healthy fats like olive oil or avocado.
• Sweet potatoes: These root vegetables are rich in beta-carotene, which can also be converted into vitamin A to support vision and prevent eye damage. Other foods that are rich in beta-carotene include carrots, butternut squash, spinach, collard greens, liver, milk, and eggs. Beta-carotene is also best absorbed when eaten with healthy fats.
• Strawberries: These berries contain high amounts of vitamin C, which acts as an antioxidant that may lower the risk of developing cataracts. Other foods that are high in vitamin C include bell peppers, broccoli, citrus fruits like oranges, and cantaloupe.
• Healthy fats: Foods that contain omega-3 fatty acids may also preserve eye health. Fatty fish, like salmon, are excellent sources of omega-3s and should be eaten two to three times weekly. Other sources include walnuts, flax seeds, and chia seeds.

Source: https://www.eatright.org/health/wellness/healthful-habits/5-top-foods-for-eye-health 

Fruity Guacamole Recipe

 Guacamole is a favorite snack dip for many people. Add a fun twist to it by incorporating seasonal fruit to add unique flavors. Some fruits that would pair well are strawberries in spring, mangoes in summer, figs in fall, and grapes in winter.

Ingredients:

• 2 cubed avocados
• 1/2 cup diced seasonal fruit
• 1/4 cup chopped onion
• 1 diced plum tomato with seeds removed
• 1 minced jalapeño popper
• 3 tablespoons chopped cilantro
• 2 tablespoons lime juice
• 1 minced clove garlic
• 1/8 teaspoon ground cumin
• 1/2 teaspoon sea salt

Directions:

1. Wash your hands. 
2. Add all ingredients into a bowl, stirring gently to incorporate. 
3. Serve with tortilla chips or vegetables for dipping.

Nutrition Information: 

Serving Size: 3 tablespoons

Serves: 9

Calories: 90  |  Total Fat: 7 grams  |  Saturated Fat: 1 gram  |  Total Carbohydrate: 8 grams  |  Dietary Fiber: 4 grams  |  Sugars: 3 grams  |  Protein: 1 gram

Source: https://www.eatright.org/recipes/snacks-and-sides/fruity-guacamole-recipe

How Vitamin C Supports a Healthy Immune System

    Vitamin C is best known for supporting our immune systems. Otherwise known as ascorbic acid, it is a water-soluble vitamin that our bodies cannot produce on their own. It is essential that we consume it in our diet to experience its benefits.

Health Benefits

    Vitamin C is necessary for growth and repair of body tissues. It aids in wound healing and plays a role in keeping skin, gums, and cartilage healthy. It also acts as an antioxidant to support healthy aging and reduce the risk of developing chronic diseases and cancers. Studies also show that although it may not prevent the onset of common colds, supplementing with vitamin C can decrease the duration and severity of symptoms.

Food Sources

    Vitamin C is present in a large variety of dietary sources, especially fruits and vegetables. Excellent sources include, but are not limited to, citrus fruits, tomatoes, potatoes, strawberries, bell peppers, broccoli, Brussels sprouts, and kiwis. Both raw and cooked foods provide vitamin C, but prolonged storage or heating the foods can reduce its levels. To minimize nutrient depletion, consume produce shortly after purchasing it and cook the foods for short durations. Vitamin C can also enhance the body's absorption rates of iron derived from plant foods. Pairing vitamin C rich foods with iron rich foods like beans, spinach, and quinoa is an excellent strategy for increasing iron absorption from that dietary source. 

Source: https://www.eatright.org/health/essential-nutrients/vitamins/how-vitamin-c-supports-a-healthy-immune-system

Sun-Dried Tomato-Olive Hummus Recipe

Hummus-an ancient food that comes from the Middle East-has become a staple in many regions of the world. It is a spread comprised of chickpeas and other flavorful add-ins. This recipe combines yogurt, sun-dried tomatoes, kalamata olives, herbs and spices to make a rich hummus that is perfect as a spread, dip, or even on its own!

Ingredients:

• 30 ounces canned chickpeas, drained
• 1/2 cup plain low-fat yogurt
• 1/4 cup lemon juice
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 1 teaspoon cumin
• 1/2 cup sundried tomatoes, chopped (without oil)
• 14 cup kalamata olives, sliced
• 2 tablespoons cilantro or parsley, chopped
• 2 tablespoons pine nuts (optional)
• 1 teaspoon paprika (optional)

Directions:

1. Wash your hands.
2. Blend together chickpeas, yogurt, lemon juice, olive oil, garlic, and cumin until smooth.
3. Combine in tomatoes, olives, and cilantro or parsley by stirring until all incorporated. 
4. Refrigerate for at least one hour.
5. Top with pine nuts and/or paprika.
6. Serve and enjoy!

Nutrition Information:

• Serving Size: 1/4 cup  |  Serves: 12  |  Calories: 100  |  Total Fat: 3.5 grams  |  Saturated and Trans Fat: 0 grams  |  Total Carbohydrate: 13 grams  |  Dietary Fiber: 3 grams  |  Protein: 4 grams

Source: https://www.eatright.org/recipes/snacks-and-sides/sun-dried-tomato-olive-hummus-recipe

Build A Healthy Salad

 What you add to your salad and how much you add to it can be a make-or-break decision. Here are some nutritious and delicious things to add to your salad to make it that much healthier. 

1. Edible flowers, such as roses and violets, can add a pop of color and bring a ton of flavor.  
2. Herbs are packed with flavor and make a great addition to salads. Whether it is a sprinkle on top or as a part of a vinaigrette or dressing! 
3. Avocados a good source of heart-healthy monounsaturated fat and contain several vitamins and minerals, including vitamin E and potassium, and are high in dietary fiber. Avocados are versatile, chop them up as a garnish or puree them into a dressing. 
4. Nuts and seeds provide unique textures and flavors. 
5. Beans are a great source of lean protein.  
6. Homemade whole-wheat croutons are a great way to get in dietary fiber. 
7. Quinoa or bulgar are also a great addition to salads as they bring the best of both food groups to the table. 
8. Cheese is a good source of calcium and vitamin D. 
9. Eggs are also a great source of vitamin D and make a tasty addition to salads when prepared hard boiled. 
10. Fresh or dried fruits create a delicious flavor combination with many salads! 

Try experimenting with different flavors, colors, and textures within your salads while being mindful of your portion sizes; variety is key. 

Source: https://www.eatright.org/food/food-preparation/cooking-tips/build-a-healthy-salad