Healthy Eating

As a reader of this newsletter, youre already aware that consumption of red meat has been linked to increased risk of heart disease and colorectal cancer. So youre exercising portion control and trying to eat more lean poultry and fish. But sometimes, well, beef is whats for dinner.

Choosing whole fruit rather than fruit juice might significantly reduce your risk of developing type 2 diabetes, according to a new large study. And when it comes to picking fruit, some varieties-notably blueberries, grapes, apples and pears-are better than others in protecting you against diabetes.

A pair of randomized, controlled trials-considered the gold standard for scientific research-have linked eating blueberries to improved blood-vessel function. Jeremy Spencer, PhD, of the University of Reading in England, and colleagues reported in the American Journal of Clinical Nutrition: Our data suggest that consumption of blueberries at dietary intakes may have public health relevance in maintaining circulatory function.

This reader favorite is perfect for making a big batch, then reheating in the microwave for later breakfasts.

You and your doctor are probably keeping an eye on your blood-sugar levels to gauge whether youre at risk for diabetes. But a new study suggests another risk that may be linked to higher blood-sugar levels (hyperglycemia), even among non-diabetics-dementia.

Even if youre only a little low in vitamin B12, you might be at greater risk for cognitive decline than previously thought. While prior research has linked serious B12 deficiency to higher likelihood of cognitive problems, a recent Tufts study found that moderately low levels of B12 also put older people at significantly increased risk.

Nothing starts a cold winter day better than a steaming bowl of hot cereal. Besides warming and filling you up, hot cereal gives you plenty of reasons to feel good about what youre eating. Its packed with fiber, protein, vitamins and minerals, and pouring low-fat or fat-free milk over your cereal adds still more protein, calcium and vitamin D. If you also top your bowl with fruit instead of a glob of sugar, youre off…

As the mercury drops, cold and flu outbreaks soar. Its tempting to believe the marketing claims that this pill or that herbal remedy can protect you, but the science says theres simply no magic bullet to boost your immune system. Eating a healthy diet, however, is even more important during cold and flu season. Experts may not fully understand how specific nutrients aid the immune system, and tests of individual vitamins and minerals against colds…

We all look forward to a Thanksgiving feast, but may be wary about all the unhealthy temptations. Turkey is one of the leaner meats, however. As long as you watch your portion size, avoid the skin, defeat the drippings thoroughly and fill your plate with vegetables, there is no reason why your Thanksgiving dinner can't be truly healthy meal!

September is prime time for the vegetable harvest. This hearty Mediterranean vegetable and bean soup is an ideal way to take advantage of overflow produce from your garden or a trip to the farmers market. It is also an easy and delicious way to incorporate the principles of the Mediterranean diet into your daily fare. This vegetable-rich soup recipe gets off to a flavorful start with a sofrito, a mixture of aromatic vegetables, garlic and herbs sauted in olive oil. Mashed beans give this soup body and a finishing swirl of fresh basil sauce brings it to life. If you dont want to bother making the Basil- Garlic Sauce, top each serving with a sprinkling of chopped fresh basil and grated Parmesan cheese.