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      Blog — Food

      15 Summer Berry Recipes: The Very Best Way to Eat More Berries

      15 Summer Berry Recipes: The Very Best Way to Eat More Berries

      Now is the time to eat as many berries as you can stomach. In season throughout the summer, berries will never be more accessible, more affordable, or more juicy and delicious!

      Ripened in the sun, strawberries, blueberries, blackberries, and raspberries are prime examples of how fruits are “nature’s candy.” Want proof? Eat a handful on their own or freeze and enjoy the “hard candy” version! Their natural sweetness is actually sweeter than table sugar. With most one-cup servings of these berries weighing in at less than 60 calories, it’s one splurge you can enjoy over and over.


      With nutrition recommendations to fill half of each plate with fruits and vegetables, and to eat around nine servings of produce each day, it’s hard not to reach those goals when you include berries. These fresh fruits easily accompany breakfast, lunch, and dinner and make excellent snacks in between.

      For fitness buffs, berries make an excellent addition to your pre- and post-workout fueling plan as they provide clean energy and can improve muscle soreness and recovery.


      One cup of blueberries has 84 calories, 2 grams of fiber, and 16 percent of your daily need for vitamin C. It’s a superfood loaded with phytonutrients that’s linked with improving night vision and overall visual clarity.

      Blueberry Lemonade 

      Blueberry Maple Mojito 

      Blueberry Balsamic Reduction with Turkey Burger Sliders 


      One cup of strawberries has 50 calories, 2 grams of fiber, and 160 percent of your daily need for vitamin C. Just eight berries counts toward one serving and can promote heart health and lower blood pressure.

      Turkey-Berry Spring Rolls 

      Strawberry Fruit Roll-Ups 

      Roasted Strawberry BBQ Sauce 


      One cup of raspberries has 52 calories, 7 grams of fiber (or 26 percent of daily value), and 44 percent of your daily need for vitamin C. It’s linked with preventing cancer by inhibiting abnormal cell division and allowing for normal cell death.

      Raspberry Lemon Frozen Pops 

      Raspberry Vinaigrette Salad Dressing 

      No-Cook Raspberry Freezer Jam 


      One cup of blackberries has 43 calories, 5 grams of fiber, and 35 percent of your daily need for vitamin C. It’s one of only two berries included on the CDC’s Powerhouse Fruits and Vegetables list.

      Blackberry Mascarpone Hand Pies 

      Blackberry Frozen Yogurt 

      Blackberry Iced Tea 


      Mix them together and what do you get? Flavor explosion. Nutrition boon. Spectacular color. Enjoy all the benefits of several berries in one bite!

      Mixed Berry Yonanas 

      Talenti Frozen Sangria 

      GF Mixed Berry Breakfast Bars 

      The Experts Share Their Favorite Healthy Snacks

      The Experts Share Their Favorite Healthy Snacks

      Repeat after us: snacking isn’t the worst thing in the world.

      Now, there are certainly snacks that are better for you than others. But generally speaking, when you snack responsibly, you should feel good about making these small bites a part of your overall balanced diet.

      healthy snacks

      “Even though snacking has developed a ‘bad image,’ snacks can be an important part of your diet,” reports the National Institutes of Health. “[Snacks] can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.”

      When snacking is used as a way to stave-off hunger or add fuel before or after a workout, it’s crucial that you choose quality over quantity. That means apples over potato chips, popcorn over French fries, and granola bars over candy bars. Snacking is a great opportunity to eat clean, boost your fruits and veggies for the day, and limit fat and sugar.

      Try these healthy snacks as shared by the experts who enjoy them!

      Trail mix with peanuts, almonds, cashews, raisins, and dried cranberries is what the good doctor keeps in his desk.

      It gives me that boost of energy late in the day that I need if I’m going to be on the air.  — Richard Besser, MD, Chief Health and Medical Editor for ABC News

      Almond butter + toasted whole grain waffle with a few thin slices of mango or strawberries.

      It’s the perfect blend of protein, whole grain carbs and healthy fat. Decadent + delish at the same time! — Bonnie Taub-Dix, RDN, owner of and author or Read It Before You Eat It

      Fresh fruit. 

      Because [it satisfies] my late afternoon sweet cravings and I find the high water content to be very refreshing, especially on hot days. — Coach Alison Heilig, a runner, triathlete, and all-around fitness enthusiast at AcaciaTV.

      Nitrate-free deli turkey with fresh avocado.

      Just roll the avocado up with the turkey and eat! Protein-rich and full of healthy fats, it keeps you fueled. — Jennipher Walters, CEO/Co-founder

      High-protein oatmeal with almond butter and berries. This recipe has 1/3 cup oats cooked in 3/4 c almond milk, 2 scoops protein powder, 1 TB almond butter, 1/2 cup frozen berries.

      I tend to eat small meals as snacks, so this might seem large, but I lean on this one a ton. — Holly Perkins, CSCS, author of Lift to Get Lean.

      Green juice with lemon and half an apple to take the edge off the bitterness.

      My favorite snack, if I’m stopping in to a restaurant or something, is a green juice. I love the infusion of a lot of vegetables that I don’t have to clean or slice or juice myself. — Kate Hanley, author of The Anywhere, Anytime Chill Guide and a mind-body blogger for AcaciaTV.

      Fresh fruit with plain yogurt (homemade by me) with one tablespoon milled golden flax (Bob’s Red Mill) and 1 teaspoon sugar.

      When I am hungry in between meals, I NEVER eat too much. — Mary Hartley, RD of

      Smashed avocado on a slice of whole-grain bread.

      I love to cook, but I save anything complicated for dinners. For sanity’s sake, I keep my snacks simple. When it comes to snacking, I try to have a combination of protein, fat and carbohydrates so that I’ll be more satisfied and it’ll last a little longer. — Kelly Plowe, MS, RD, Sr. Supervising Producer for

      Cottage cheese yogurt berry parfait. Layer 1% cottage cheese with berries and non-fat berry-flavored yogurt.

      It’s delicious, high protein, and feels like a treat yet [it’s] healthy. — Kristin McGee, yoga and Pilates instructor, AcaciaTV

      Watermelon is my go-to snack during the summer!

      It’s refreshing and low-calorie, but also provides a ton of health benefits. Watermelons are over 90% water, which keeps you hydrated during the hot summer months. — Dempsey Marks, AFAA Certified Personal Trainer and Registered Yoga Teacher at

      Two Moms in the Raw (granola) Green Tea Vanilla flavor.
      It’s so yummy! Plus, I eat nuts as they are easy to eat on the go. — Tracey Mallett, founder ofBooty Barre


      What’s your favorite healthy snacks?

      Celebrate America with This Red, White, and Blue Good-For-You Menu

      Celebrate America with This Red, White, and Blue Good-For-You Menu

      You know you’re supposed to eat the rainbow, but few holidays give us as prime an opportunity as the Fourth of July. Red foods, blue foods, and yes, even white foods are some of the healthiest out there.

      july fourth food

      As you decorate for the fourth with a patriotic spread of food, use our menu as a guide for keeping on theme without overdoing it.

      DRINK UP!

      Red, White, and Blue Sangria

      A crisp white white sangria filled with fresh red and blue berries.

      Triple Berry Sparklers

      Pureed berries frozen in star-shaped molds bring to life a sparkling glass of Perrier.


      Grilled Watermelon with Herbs and Parmesan

      Transform this summery fruit into a decadent dessert.

      Blueberry, Strawberry, and Jicama Salsa

      This fresh salsa with bright flavors can be enjoyed with blue corn tortilla chip for more colorful flair.

      Ultimate Red Skin Potato Salad

      Fully loaded and mayo free, this will complement any big BBQ spread.


      Red, White, and Blueberry Turkey Burger Sliders

      Stuff lean turkey burgers with feta and red bell peppers then top with a drizzle of balsamic blueberry reduction.

      Honey Lime Sriracha Chicken Skewers

      Spice up the party with a sriracha glaze that transforms ordinary grilled chicken.


      Firecracker Frozen Berry Pops

      Puree, mold, and give yourself a few hours to let these beautiful popsicles set.

      Boozy Red, White, and Blueberry Cheesecake Popsicles

      For the of-age American citizens in your party, finish the night with these creamy little treats.

      25 Refreshing Ways to Stay Hydrated All Summer Long

      25 Refreshing Ways to Stay Hydrated All Summer Long

      Our hydration needs increase substantially during the summer months. Not only is the temperature higher, forcing our bodies to crave more water, but our activity goes up too, increasing the physical demands we place on our bodies. Those in arid climates or even breastfeeding mothers will have higher demands than others.


      You don’t necessarily need to be one of those people toting around a milk jug full of water, but you do need to meet the minimal hydration recommendations. How much water do you really need? That depends on who you ask. The eight, 8-ounce glasses of water rule holds true by the Mayo Clinic, but according to the Institutes of Medicine it’s not enough, recommending 2.2 liters per day for women.

      Ideally, this all comes in the form of water, but all fluids do count toward the daily total. That means you should prioritize water, but tea, juice, beer, milk, and even soups and hydrating fruits and vegetables meet the goal.

      If you have trouble drinking water, here are 4 spa water recipes to help you overcome it. But if that’s not enough, here are some refreshing ways to stay hydrated all summer long!

      ICED TEA





      Aside from something like this Grilled Gazpacho, eating fresh, chilled fruits and vegetables can be very refreshing. Here are the most hydrating fruits and vegetables with the highest water content:

      • Watermelon
      • Strawberries
      • Grapefruit
      • Cantaloupe
      • Peaches
      • Cucumbers
      • Celery
      • Tomatoes

      What’s your favorite way to stay hydrated?

      17 Foods You’ve Never Grilled, but Totally Should

      17 Foods You’ve Never Grilled, but Totally Should

      Sun’s out, grill’s out! Or something like that.

      It’s that time folks. Stock up on the charcoal, refill those propane tanks, and prepare to nosh on fire-roasted decadence all summer long. There’s something almost primal about preparing food over a fire; it feels good in your soul. Sure, cooking in your kitchen can be inspired but grilling can turn the most basic meal into something extraordinary.

      foods to grill

      You know all about grilling burgers, kabobs, and brats… but what about pizza? Or your a pitcher of lemonade? Yeah, that’s what we thought. Use your grill to really exercise those culinary muscles. Grilling is such a superb way to add flavor to the simplest meals without adding extra calories. In fact, grilling can help trim fat and calories (if you’re into that) making your favorite summery dishes even better for you.

      17 Grilled Recipes to Rock Your Summer

      Croutons — Lightly brush thick, crusty pieces of bread with olive oil and toast on the grill for a few minutes. Then, chop into cubes and top a big a-s salad. The flavor is outstanding and the texture becomes a little chewy and a little crunchy.

      Pizza — You can still enjoy comfort food without heating up the oven and the entire house. Get a pizza stone (or cheaper — a ceramic tile from the hardware store) and use this grill-ready dough recipe.

      Salad — This is not just for fancy restaurants. Grilling full heads of crisp romaine lettuce can be a delicacy in your own backyard. It’s only over the heat for a moment, and instead of wilted leaves you get savory, smokey flavor. Top with those grilled croutons!

      Peaches — This fruity summer dessert will out shine all of the others. Serve over vanilla ice cream or Greek yogurt for a truly sublime experience.

      Lobster Rolls — Make this your official sandwich of summer and impress every guest that shows up on your patio. Grill the lobsters, grill the buns, and get down on the best thing to ever come out of New England!

      Burger Kabobs — The traditional burger is tired and we’ve played out the slider… now it’s time to make those burgers even tinier! Roll up tiny meatballs, thread on a kabob, and stack with veggies like mushrooms and jalapenos.

      Brie — Add a dimension of flavor to this craveable appetizer when you place the brie wheel over the flames just long enough to make it all melty and gooey. Follow the crouton lead (again) and toast crostini over the fire. Talk about wow!!

      Lemonade — The grill is not just for edibles. When summer hands you lemonade, put it on the grill and give your tastebuds a real flavor thrill. For an extra pop, grill jalapenos and add a few slices to the finished product.

      Corn on the Cob — Few of us are strangers to grilling corn, but when you add parmesan, chili pepper, cilantro, and lime juice you’ll wonder why you haven’t done this before.

      Avocados — This fruit certainly doesn’t come top of mind, but it will become a go-to preparation from here on out. It’s a simple way to boost flavor when clean eating is the goal.

      Cocktails —  << This grilled pineapple mojito should be the quintessential summer cocktail. Consider grilling any peaches, citrus, or other fruit you may be dropping in a highball glass.

      Brussels Sprouts – If you turn up your nose at these little baby cabbages, then turn up the heat! If you don’t love a veggie, keep varying the cooking method until you find the one that suits your taste. Grilling Brussels is a surprising and must-try approach.

      Bacon — Sure, you’ve wrapped steaks, asparagus, and even the aforementioned Brussels in bacon, but have you just cooked bacon strips on the grill? Oh you need to. Your house won’t stink, your skin won’t get splattered, and the taste is exceptional. (Pssst… you can even make your own bacon out there!)

      Bananas – Bring the summer camp fun back home with this oft-forgotten treat. Bananas Foster, Grilled Banana Splits, and a Banana S’more concoction are pretty darn tasty over the flames.

      Potato Salad — This ain’t your mama’s potato salad… but she’s going to like it! Be the hero of the cookout when you grill the potatoes (and even scallions, garlic, or lemon) for a beautiful addition to the picnic menu.

      Watermelon — Is it possible to top the single best fruit of summer? Mmmm hmmm, grill it. You can even top it with feta, mint, and other fresh, summer flavors to transform a wedge of watermelon into an unforgettable dinner party dessert.

      Gazpacho — Who said you can’t have soup in summer? Gazpacho is a traditional chilled soup made of fresh summer vegetables, and the flavor becomes a really satisfying treat when you grill before the puree.

      13 Awesome, No-Brainer Snacks That Fill You Up with Minimal Effort

      13 Awesome, No-Brainer Snacks That Fill You Up with Minimal Effort

      There’s a great Michael Pollan quote that always causes pause:

      If you’re not hungry enough to eat an apple, then you’re probably not hungry. 

      The point being to ask yourself if you’re truly experiencing hunger, and if that’s the case an apple will absolutely fix the problem. The apple is the best grab-and-go snack. There’s no prep, there’s no need for dishes or utensils, and there’s no waste (outside of a biodegradable core). Sometimes we’re so hungry — even hangry — and we can’t spare the extra brain cells to put so much as a PBJ together to get us through. Fortunately, there are no brainer snacks, like the apple, that require so little of us and give so much back.

      No matter what your reason is for grabbing a quick little bite, try one of these snacks that you don’t even have to think about. These are things you could walk into any drugstore, grocery store, or well-stocked pantry or desk drawer and grab. They require minimal effort and practically zero clean-up, all the while shutting down our internal hunger monster before it needs its own anger translator.


      Handful of nuts — Pistachios, almonds, walnuts, or pecans, crack those shells and enjoy a protein boost. About a handful is one serving.

      Clementines — They even sell these with kids meals at Chipotle, now! These tiny oranges take only a few seconds to effortlessly peel for a sweet treat.

      Yogurt Cup — Make sure it has all of the probiotic goodies — like most Greek yogurts — and isn’t chock full of added sugars. We’ve even seen people turn the foil lid into an on-the-go spoon!

      Protein Bar — Seems obvious but don’t overlook these in your blind hunger rage. Everything from apple pie to chunky fudge brownies gets mimicked inside all of that protein.

      Raisins — Tiny lunchbox packs of raisins make for a super simple and satisfying little snack. Lots of fiber and vitamins to, ya know, keep everything moving.

      Cheese stick — Unwrap and eat! Doesn’t get much easier than this, plus it pairs well with everything. Cheese and apples, cheese and carrot sticks, cheese and crackers…

      Squeezy Fruit — It may look like baby food, but those trendy squeeze packs of pureed fruit and veggies can really satisfy when you’re in a pinch.

      Peanut Butter — Keep the single-serve packs in your purse or desk drawer for a quick treat you can eat straight from the pack. Or, put it on apples, cheese, crackers, carrots…

      Granola Bars — Once again, any version that looks like more than a candy bar is a completely acceptable snack. Look for dried cherries or other fruits, nuts, and even some chocolate chips.

      Bananas — Much like the apple, it practically feeds itself to you. It’s especially tasty with some of that peanut butter you may have on you.

      Chocolate Milk — No really, a brand or homemade that isn’t completely filled with sugar is actually a highly recommended recovery snack for athletes. One indulgent glass will perk you right up.

      Popcorn — Those little bags of pre-popped popcorn are the perfect little whole grain snack you can eat anywhere. Totally filling, not to mention fun to eat.

      Baby Carrots — Crunch and munch all you want because there is nothing to this snack. Pair with the peanut butter, cheese stick, a tiny to-go cup of hummus, or even those guacamole squeeze packs. It’s alllll good!

      What’s your favorite easy snack?

      The Best Proteins to Fuel Your Post-Workout Recovery

      The Best Proteins to Fuel Your Post-Workout Recovery

      Everyone knows the workout fueling rule, right? You’ve got to fuel the car before and after a road trip… and your body is the same! Keep it optimally fueled and your engines will rev the way you want them to.

      protein powder

      Key here is proper fueling both before and after your workout with “fast” and quality proteins and carbs. Before a workout, that little cheese stick and apple slice snack will provide the fuel needed to really get after it in the gym. Following the workout, that snack will help your recover, especially when you get it into your body ASAP!

      That’s what Holly Perkins, CSCS, author of Lift to Get Lean and creator of the Women’s Strength Nation, advises her clients. Eat immediately after your training session is complete. This is even more important based on how intense or how long your workout was.

      For instance, if you CrossFit for the 27-or-so minutes, that’s a really short but very intense workout. “It’s critical to get fuel in ASAP,” said Perkins. Likewise, this applies if you’re doing a ten-mile run — low on intensity but high on time.

      She explains that “all foods can be measured based on how fast they are digested (or assimilated) within the body.” So which snack should you choose?

      Perkins outlined the best protein sources based on how fast they digest and break down, giving your body the good stuff, sooner.

      Fastest Proteins for Post-Workout Recovery

      1. Whey Protein Powder
      2. Egg White Powder
      3. Egg Whites
      4. Dairy: Skim milk, yogurt, cottage cheese
      5. Fish
      6. Light Meat: chicken and turkey
      7. Dark Meat: chicken and turkey
      8. Red meat: buffalo, bison, lamb

      Her number one recommendation, which happens to be the fastest protein, is whey protein powder. Take this via shake or bar, but either way, it’s the protein source that’s going to deliver that recovery refuel the most efficiently. Not a big eater around workouts? She says you can totally have half a bar before or after, or do the same with a shake.

      Be careful with dairy. Straight cheese isn’t her her favorite option, as it has fats. When choosing milk, Greek yogurt, or cottage cheese, you want less than 4% (or skim) fat.

      Really want to treat yourself? She has “love, love, love” for chocolate milk and thinks it’s a “fantastic” recovery snack.

      4-Ingredient Raspberry Orange Zest Smoothie and 12 More Raspberry Orange Indulgences

      4-Ingredient Raspberry Orange Zest Smoothie and 12 More Raspberry Orange Indulgences

      As we if weren’t already burning up from spring fever, we had to go and launch a hot new Raspberry Zest Enell. Now we’re fully craving the vitamin D-rich days of spring and summer. This new bra color will just have to tide us all over!

      raspberry zest

      Let’s go ahead and agree that this is one of the single best color combinations around. There is nothing juicier — in flavor or appearance — than seeing raspberry and orange come together. Bright, fun, playful, happy, and indulgent, this may be our most exciting color launch yet.

      To celebrate the newest limited edition Enell, we’re sharing a brand new smoothie recipe. One taste of this fresh raspberry, hand-squeezed orange treat and you’ll understand why we think this is such a divine combo.

      raspberry smoothie

      Enell’s Raspberry Orange Zest Smoothie
      serves 1


      • 1 cup fresh raspberries
      • 6 oz. vanilla Greek yogurt
      • 1/2 avocado
      • juice and zest of one orange
      • 1/2 cup ice cubes


      Put all of the ingredients in a blender and mix until everything is chopped and well combined. Add more or less juice to reach desired thickness.


      Bras and smoothies aren’t the only ways to enjoy this indulgent pairing. Here are a dozen more delicious raspberry & orange recipes from around the web:

      Raspberry and Orange Muffins

      Orange Slices with Warm Raspberries 

      Raspberry Orange Zest Jam

      Paleo Raspberry Orange Coffee Cake

      Raspberry Blood Orange Cake

      Raspberry and Blood Orange Sorbetto Mimosas

      Raspberry and Blood Orange Frozen Sangria

      Orange Blossom Cheesecake with Raspberry Sauce

      Raspberry Orange Sweet Rolls

      Raspberry Orange Trifle

      Orange and Raspberry Creamsicles 

      Orange Zest Waffles with Raspberry Sauce 

      Feed Your Boobs: 14 Foods That Promote Breast Health

      Feed Your Boobs: 14 Foods That Promote Breast Health

      We’re told there are foods that will boost our metabolism, increase energy, manage heart disease, make us more fertile, and prevent bone loss. And the list goes so much further on. There’s also a body of foods that will, according to research, help prevent or reduce a woman’s risk for breast cancer. Can a food really hone in on a particular body part or manage a niche set of symptoms or metabolic needs?

      food for boobs

      Not in the way we’d like to think they could. Overall, eating a wholesome diet rich in healthful foods will benefit every ounce of our being from the inside out. And Mary Hartley, RD, MPH, a private practice registered dietitian for more than 30 years, agrees that foods don’t necessarily benefit a single body part.

      “What makes a food unique to an organ or disease is that some researcher studied that particular thing and published the results,” she explained. That being said, there are foods that have been linked with fighting breast cancer.

      Whether you eat these foods in an effort to stave-off breast cancer and support general breast health, or just want one more good reason to add more of these colorful bites to your plate, here’s a plethora of fresh foods to enjoy.

      Peaches & Plums — These “stone fruits” were found to have antioxidant levels on par with the super food blueberries. According to research out of Texas A&M, two types of polyphenols (antioxidants) may fight breast cancer cells while also leaving healthy breast cells intact. Hartley says this is true of “all dark purple fruits [that] provide potent antioxidant activity,” and that it’s true whether you eat them fresh, frozen, or dried.

      Walnuts — The anti-inflammatory properties of this nut give it tumor-fighting capabilities. The available research was performed on mice with a human breast cancer, and those who ate two ounces of walnuts daily saw the tumor growth rate inhibited.

      Broccoli — A compound within broccoli called sulforaphane stymies breast cancer cells, according to research from the University of Michigan. They admit you’d have to eat a significant amount of broccoli to ingest that level, so researchers suggest getting as much sulforaphane as possible by eating the broccoli raw, steamed, or lightly cooked in stir-fry. When it is boiled, or cooked in harsh conditions, it destroys the compound. Sulforaphane (related to sulfur giving veggies that funky smell) is in other cruciferous (stinky) vegetables like Brussels sprouts and cabbage.

      Salmon —Long-term use of fish oil is linked to the most common type of breast cancer, explained Hartley. How to dodge it? With fish oil and vitamin D, “a rare nutrient that enters cancer cells and triggers cell death,” she said. “Salmon happens to be one of the few foods that is high in both vitamin D and fish oil, docosahexaenoic acid (DHA), a omega-3 fat.” To reap all of the vitamin D and fish oil goodness, women should eat about eight ounces of oily fish each week. That can come from salmon, sardines, tuna, or black cod.

      Olive Oil — Get more healthy fats here, with the monounsaturated fats (aka MUFAs) found in olive oil and its antioxidants. That combo works to stop malignant cell growth.

      Parsley — It’s no longer just a pretty garnish. This flavorful herb (buy Italian parsley!) has a compound called apigenin that boosts the body’s resistance to cancerous tumors. Sprinkle over just about any dish to add subtle, calorie-free flavor.

      Beans & Lentils — Beans beans the magical fruit, the more you eat, the more you reduce your risk of breast cancer! It seems that getting all the fiber you need every day can help reduce your risk. Just a half-cup of beans offers 10 grams of fiber, making it easy to reach recommendations! A study from the American Journal of Clinical Nutrition found that for every 10 grams of fiber a woman adds to her diet each diet, she reduces her breast cancer risk by seven percent, explained Hartley.

      Sweet Potatoes — Eat more colorfully in general, but especially from the center. Orange and yellow foods are full of carotenoids, which the Journal of National Cancer Institute says will lower the risk of developing breast cancer. So you’re not limited to just sweet potatoes, but carrots and squashes count, too.

      Tea — The right brew for boobs is a fresh pot of tea, especially green tea. Polyphenols, the same antioxidant found in stone fruits, is an antioxidant that works hard to reduce urinary estrogen, a carcinogen that promotes breast cancer.

      Pomegranates — This beautiful fruit inhibits the spread of hormone-dependent breast cancer by suppressing estrogen and preventing growth of cancer cells. It’s the ellagic acid found in pomegranates that’s key, which you’ll also enjoy in raspberries, strawberries, cranberries, walnuts, and pecans.

      Mushrooms — A mushroom a day could keep the doctor away? Research finds that eating fresh mushrooms each day can protect against breast cancer. Women who ingested grams or more of the fungi each day were two-thirds less likely to develop breast cancer. When they had the ‘shrooms and green tea together, the risk was even lower!

      Eggs — Gone are the days that eggs are getting a bad rap, especially the yolks. The nutrient choline, which is abundant in egg yolks, maybe have a role in preventing breast cancer, according to a report found in the journal Breast Cancer Research. The choline, coupled with an eggs other essential amino acids, vitamins, and minerals, make this a powerful ally, says Hartley.

      Other sources: FoodForBreastCancer.comEatingWell.comABC News

      What Really Happens to Your Body When You Overeat During the Holidays

      What Really Happens to Your Body When You Overeat During the Holidays

      You polished off a second full plate of holiday food, maybe even snuck one more bite of baked mac ‘n cheese. You followed that with a sampler plate of the desserts . And you’ve done your share to deplete the wine supply. The effects are painfully obvious — heartburn, physical discomfort, bloat, maybe even a headache or some nausea. This is overeating at its finest, and nothing brings out the binger in all of us like a holiday meal.


      But what’s actually happening to our bodies when we over-fill a stomach that wasn’t made to hold much more than a liter of food? It’s everything already described and as much as “holiday heart,” a very real health phenomenon that can lead to death.

      Dr. Tom Rifai, Reality Meets Science LLC co-founder & Harvard Lifestyle Medicine course director for Nutrition & The Metabolic Syndrome, walked us through what the body faces when it’s suddenly forced to process several thousand calories of breads, turkey, pies, and casseroles. He best explains this nutrient by nutrient.


      Love or loathe, carbohydrates are an essential nutrient when they come in the form of fruits, vegetables, beans/legumes, and whole grains. We love our refined, liquid sugar, and refined “white” starch sources of carbs though — the white bread, crackers, cookies, and pasta — and Dr. Rifai says that’s where much of our excess holiday calories come from. When we consume a significant amount of these “bad” refined carbs in a sudden instance, Dr. Rifai describes the stress the body undergoes.

      • The body has a significant increase in blood sugar.
      • Insulin’s job is to keep the blood sugar regulated at normal levels, but for non- or pre-diabetic people who are generally inactive or aren’t being active after a meal, an exaggerated insulin surge can occur, then blood sugar may excessively drop.
      • The body immediately spikes into a high insulin state.
      • This increases the blood pressure.
      • For pre-diabetics and diabetics who don’t make enough insulin, the blood sugar can’t be controlled, and rises significantly putting major stress on the eyes, kidneys and nerves. This can also spike blood and vascular pressure, as well as possible respiratory and joint inflammation.


      Now, according to Dr. Rifai, high insulin levels have turned off the body’s fat burning abilities and is storing those fat calories as body fat instead of burning them. The carbs are not being burned very much either; in fact they are also being converted and stored as fat once our body’s limited capacity to store carbohydrates has been saturated. Worse? When carbs convert to fat, much gets converted to saturated fat. You’re both eating and producing saturated fat.

      • The saturated fat being out of balance increases cholesterol.
      • “While the liver would ideally be making and removing cholesterol in balance, the presence of high blood levels of saturated fat impairs this action leading to high blood levels of cholesterol carrying (LDL) particles, which then burrow their way into our artery walls causing plaques and artery inflammation to occur,” said Dr. Rifai.

      What you’ve created within your own body is a “weapon of mass dietary destruction for the sedentary person,” Dr. Rifai grimly described. That WMD is the result of heavy carb + heavy fat + heavy sodium consumption (mostly in the processed foods, not sprinkled on food). He reminded how those concentrated amounts of salt, sugar, starch, and fats act like cocaine on the brain.


      Turning now to how the body processes protein, and Dr. Rifai says many of us are simply not consuming enough (when you hold yourself to the RDA of 46 grams/day for women). He also says, “We don’t eat protein in an optimal way, which should be spread out throughout the day.” Protein doesn’t store in our bodies for future use the same way fat and carbs do. It’s a quickly utilized nutrient, making it ideal for post-workout recovery. And even if the body wanted to store some away, we’ve already stored so much excess carbs that our body is out of room. “So while some of the extra protein in the over-fed state may get converted into muscle, without exercise the quality of that muscle is in question, and much of the rest likely simply gets converted into body fat – and we know the damages of that,” described Dr. Rifai.

      When we do eat protein throughout the day it may help stop or slow muscle loss and improve our feelings of satiety or fullness and energy, versus when we try to cram it all in at one meal. Dr. Rifai strongly urges not to skip eating breakfast and small snacks during the day ahead of a big holiday evening meal (or late eating event). You’ll end up overeating more than what you skipped, since you’ll be hungry and low on willpower. Plus, he cautions that a continued pattern of meal skipping followed by big eating results in a depletion of muscle mass in exchange for added body fat. No, it’s not a concern at just one meal, but it’s the legacy effect and ongoing history of this behavior that has detrimental muscle sapping effects.


      Finally, after bombarding your body with fat, carbs, salt, sugar, and alcohol, your body has a pretty serious way of waving its red flag. “Hospitals staff up their ERs for the statistical likelihood they will get a glut of people the day after Thanksgiving and Christmas,” explained Dr. Rifai. All of that excess leads to:

      • Fluid retention,
      • Which leads to a heart arrhythmia that can trigger atrial fibrillation in the heart.
      • It can also cause a plaque to rupture in a heart artery and then a clot forms around a ruptured plaque, which is what causes most heart attacks and strokes. 

      This is the exact scenario that killed James Gandolfini, right after a heavy meal of fatty and fried meats and alcohol in Italy.

      Dr. Rifai isn’t trying to scare anyone, only to paint a real picture of what’s occurring inside your body when you get more than your fill at the holiday table.

      “Have fun, have your indulgences, just be a better accountant. Pick one thing you really want. When the holiday is over, get rid of the extras. Let’s face it, pie isn’t really food,” recommends Dr. Rifai. Then, he says, there’s no guilt.


      The Fall Food and Fitness Bucket List

      The Fall Food and Fitness Bucket List

      I can’t believe it’s already November! was no doubt whispered by most of us recently. Time really does slip through our fingers faster than we can keep up, which means we can all too easily miss our chance to enjoy those seasonal delights we wait for all year. Make yourself a fall bucket list — we’ve included a few things to get you started — to help prioritize the things that mean the most to you this time of year. Remember to keep those bodies moving, even the fun stuff is an excuse to do something good for you!

      fall bucket list

      Rake the leaves. No joke, this is a serious sweat session. Struggling to fit in a workout and the yard work? Two birds, one stone right here! Save this for arms day and enjoy a roughly 300 calorie burn. Plus, the big pile at the end makes for some great fun and photo opps with the family.

      Sip some cider. Go for the unfiltered, unpasteurized sibling of apple juice and enjoy an earthier, bigger flavor. On a nutrition label, the difference between cider and juice is negligible. So if you’re going to spring for this sweet treat of empty calories, go with the one that’s truer to the whole apple.

      Do a turkey trotThese races happen every weekend through Thanksgiving and there’s no reason you shouldn’t be a part of at least one! Whether it’s a 1 mile fun run, 5K or longer distance, don’t let yourself fall in to the fall fitness slump. It’s not that cold outside…yet.

      Sweat indoors. When it is too chilly to workout outside, try one of those studio classes you’ve heard about. PiYo — Pilates + Yoga — is all the rage and gives your body a serious burn. POUND is totally fun but a serious workout, too. Rock climbing walls will have you stronger by spring. And of course there’s always spin, barre, Zumba, and swimming if the classics are more your speed.

      Eat pumpkin! You can’t hide from the most popular flavor of the season, just make sure it’s real pumpkin when you do indulge. The fake flavor in most treats is just garbage, but real pumpkin has a host of vitamins and minerals. Add pure pumpkin puree to oatmeal, smoothies, yogurt cups, pasta sauce, soup, chili, muffins, and more!

      Eat from a mug. There is just something super cozy about enjoying a cup of soup, chili, or stew from a coffee mug instead of a bowl. Lighten a go-to stew recipe with pork tenderloin instead of beef tips, and cut the fat out of chili with ground turkey instead of ground beef. Whatever you’re making, stock it full of hearty veggies to feel full and satisfied.

      Take a hike. Before the real winter temps move in, dress in layers, pack a light picnic, and head for the nearest trail, hill, or mountain. You’ll knockout your cardio for the day, not to mention take in some spectacular views of the colorful scenery.

      Bake all day. Whether it’s pies, cookies, breads, or other treats, pile in to the kitchen — solo or with your favorite crew — and whip up all of those goodies you’re craving. An indulgence once in a while is totally OK, especially if you plan to share the treats with a local nursing home, homeless shelter, or other place where your generosity won’t go unnoticed.

      Give back. The season of giving is upon us, so consider giving of your time and put your back in to it! Rake an elderly neighbor’s yard, deliver firewood, help winterize a school playground, deliver or prepare warm meals, or pick up a shift at the food bank during their busiest time.

      Resolve to resolve now. Beat the rush and start your resolution now! Why wait two more months when you could have two months of progress under your belt by the time everyone else is starting. What a powerfully motivating way to start the new year.