What makes blueberries so healthful? Their blue color is derived from anthocyanins, antioxidant phytonutrients that mop up potentially damaging free radicals in your body. Studies have shown that a diet high in blueberries may help reverse age-related memory loss, lower the risk of age-related macular degeneration, and reduce the risk of cancers, including colon cancer.

In addition to being a bona fide “super food,” blueberries are just plain good to eat. One serving (1 cup) of fresh blueberries is 84 calories and provides an impressive 4 grams of fiber and 24% of your daily vitamin C needs.

Though blueberries have a long season that ranges from late spring to early fall in different regions of the country, most peak in July and August, so now is the time to get pickin’. If possible, try to find some locally grown blueberries. The shorter the time from farm to table, the more likely they’ll be bursting with sweet-tart flavor as well as beneficial nutrients.

When selecting blueberries, look for firm, plump, dark colored berries that range from deep blue to purple-blue. Check the berries at the bottom of the container to makes sure they’re not wet, a sure sign of spoilage. When you get home, remove the berries from their container, toss any bad ones, and pat them dry. Place in an air-tight plastic container with a piece of paper towel on top to absorb moisture. Fresh blueberries should be eaten within 2-3 days.

You also can freeze blueberries. Rinse the berries and pat dry. Place in a single layer on a cookie sheet in the freezer. Once frozen, place berries in zip-lock bags, and enjoy year round. Remember, the consistency will be softer, so they are best used in smoothies, jams or sauces.

Here are 5 easy ways to add more blueberries to your diet:

1. Eat berries for breakfast. Toss them in a bowl of yogurt, cottage cheese, or cereal.
2. Add blueberries to savory dishes. Add some berries to your salad along with a handful of fresh herbs such as dill, mint, and tarragon. Try them on top of salmon with a lemon-olive oil vinaigrette. They even make wonderful chutneys to serve with meat, such as pork.
3. Bake with blueberries. Cakes, cobblers, galettes, muffins, and pies. You name it, it’s better with blueberries.
4. Save those slightly soft berries. Blend them with vanilla soy milk and a splash of honey for a refreshing smoothie. Or cook them into a sweet marmalade.
5. Make simple yet elegant berry desserts. Macerate blueberries with citrus and/or liqueurs and serve with fresh ricotta cheese or limoncello-spiked mascarpone cheese. Scatter a few ripe berries on some vanilla frozen yogurt or gelato and drizzle with quality honey. Or, try some bikini-friendly Skinny Berry Parfaits (pictured right) that won’t add any girth to your hips.

Here are the facts about avocados and fat:

Avocados are high in monosaturated fat or “good” fat, which can lower your “bad” (LDL) cholesterol, ultimately reducing your risk for heart disease. One-fifth of a medium avocado, or about 2-3 thin slices, has 50 calories and nearly 20 vitamins, minerals, and phytonutrients (which are believed to reduce the risk of stroke, heart disease, and cancer).

According to a study published in the March 2005 issue of the Journal of Nutrition, avocados aid the body’s ability to absorb health-promoting carotenoids, which are lipophilic (fat soluble). Therefore, if you eat avocado with carotenoid-rich foods, such as carrots, spinach, or tomatoes, your body will more fully absorb the nutrients from those foods.

So give your scrambled eggs, tomato salsa, salad, or pasta a nutritional boost by adding some diced avocado. Consider substituting avocado slices for cheese or mayo next time you make a wrap or a sandwich — you’ll save on both calories and saturated fat.

Though used primarily in savory dishes, avocados, like tomatoes, are actually a fruit. They’re available year round, but the best tasting, creamiest avocados are currently in peak.

Hass avocados (pictured above) are the most widely consumed avocado in the US and are available year round. It’s easy to tell when these oval shaped fruits are ripe: their deep green pebbled skin turns almost black. The pale green flesh of the Hass avocado is custard-like and has a rich, slightly nutty flavor.

Here’s how to select and store avocados:

• Since most other avocados, like Fuertes or Bacon, do not turn black when ripe, you need test it by touch. When selecting an avocado, place it in the palm of your hand, and give it a gentle squeeze. If it’s really hard, then it may take several days to ripen. If it yields slightly, then it should be ready to eat in 1-2 days. If it’s really squishy, then it’s ready to eat immediately.
• Firm avocados can take up to 1 week to ripen. To quicken the ripening process, place the avocado in a paper bag with a yellow banana which will release ethylene and speed up the ripening process.
• Store avocados on the counter until ripe, then refrigerate until ready to use. Allow to come to room temperature before eating.
• The flesh of an avocado oxidizes, or turns brown, quickly. To prevent discoloration, sprinkle the cut flesh with lime or lemon juice. Also don’t cut the avocado until you’re ready to use it.

Here are some deliciously healthy avocado recipes you might enjoy:

• Breakfast Egg Sandwich with Avocado and Chipotle-Mayo
• Watercress, Avocado, and Orange Salad
• Farmers’ Market Veggies with a Cumin-Chile Vinaigrette
• Shrimp Tacos with Citrus-Avocado Salsa

It’s summertime which means it’s farmers’ market time. Because where else will you find velvety soft golden apricots? Or succulent vine-ripened berries? Or tomatoes that actually burst with flavor?

Whether you’re a farmers’ market newbie or an old pro, here are some tips to help you get the most of your next trip to the farmers’ market.

1. Be the first one in or the last one out. For the best selection and fewest crowds, arrive when the market opens. Prime produce often sells out early. For the best bargains, go toward the end of the market when farmers often discount their produce.
2. Walk around the market at least once before making any purchases. This will allow you to see what’s available and to compare prices.
3. Bring your own bags and plenty of cash. Bringing your own bag is both environmentally friendly and helps farmers by saving them the extra step of bagging your produce. Sometimes farmers run out of small bills to make change. If you have $1’s, $5’s, and quarters, you’ll make their lives easier and your transaction quicker.
4. Get to know your farmers. You’ll find that most farmers love to talk about their produce, so ask them questions. If organic food is important to you, then ask about their farming practices. If you’ve never cooked an artichoke, then ask the farmer how she cooks hers. Don’t know how to store those beautiful cherries? Just ask.
5. Be prepared. Farmers’ markets are terribly appealing places, and without some sort of plan, you may find yourself out of cash too quickly or with significantly more food than you and your family could possibly eat. Have a general idea of how many meals you’ll be planning for that week and how long different types of produce will last.
6. Try something new. Wondering what that green, grenade-like looking fruit is and how to eat it? (It’s a cherimoya, and you scoop out the rich, custard-like flesh with a spoon.) Farmers are usually happy to let you taste something new and will often suggest recipes.
7. Save money by buying in bulk. We’re all looking for ways to save money. Rather than haggle over prices, ask if the farmer gives discounts when you buy in bulk. For example, one pint of raspberries may be $3, but a 3-pack is $7, so you save $2. (Just be sure you’ll be able to eat them all!)

Need to locate a farmers’ market near you?

• Go to farmersmarket.com market where farmers’ markets are listed by state.
• Visit Local Harvest which lists thousands of small farms across the US that sell directly to the consumer.

Here are some recipes that were inspired by fresh farmers’ market produce:

• Low-Fat Pancakes with Fresh Raspberry-Strawberry Sauce
• Fresh Apricot Muffins
• Roasted Rainbow Carrots with Chives and Thyme
• Pork Tenderloin with Strawberry-Mango Salsa
• Fresh Cherry and Peach Upside-Down Cake

• Melanoma (a potentially fatal skin cancer) is the most common cancer in 25-29-year- olds.
• Melanoma is the second most common form of cancer in adolescents and young adults ages 15-29.
• Melanomas are increasing faster in 15-29-year-old females than in males. (Since more women sun bathe, this is a serious matter.)

This doesn’t mean you should ban the beach; it just means you have to be smart about wearing sunscreen. You’ll not only look better without a raging red sunburn, but you’ll also feel better knowing you’re protecting yourself.

Here are 5 things you need to know about wearing sunscreen this summer:

1. There are many different types of sunscreen that offer different levels of protection. During the summer, it’s best to wear sunscreen with an SPF of 30 or higher. Use a broad spectrum sunscreen that blocks both UVA and UVB rays. Choose ones with titanium oxide or zinc oxide for sensitive skin.
2. Toss out that sunscreen that’s been sitting in your trunk since last fall. Ironically, sunscreens degrade when they reach really high temperatures, thereby making them ineffective when applied to your skin. So buy a new bottle and keep it in a cool area, like an air-conditioned glove compartment or a cooler.
3. Apply sunscreen liberally to all areas of exposed skin, including neck, ears, lips, hands, and feet at least 20 minutes before going outdoors. Sunscreen will only block out the sun’s harmful rays if you apply enough of it. About 2 tablespoons should cover your entire body.
4. Reapply every 2-4 hours for maximum protection, and use water-proof sunscreens when going to the beach, swimming, or exercising outdoors.
5. Wear sunscreen everyday, even if it’s cloudy or overcast since the sun’s rays can penetrate the clouds.

If you slip up and get a nasty sunburn, don’t panic. Just read this: How to Treat a Sunburn.

Does this mean that fish is the ultimate “brain food”? According to researchers, fatty, oily fish such as salmon, sardines, and tuna, which are high in omega-3 fatty acids, also play a critical role in fetal and child brain development. Unfortunately, these types of fatty fish are also higher in mercury which can damage fetal brain cells. That is why pregnant women are advised to avoid high-mercury seafood such as tilefish, swordfish, and shark.

Ultimately, the study suggests that there are neurological benefits for children whose mothers ate low-mercury fish two or more times per week during pregnancy. As for how those same children will do on the SAT… we will have to wait. The researchers’ work is ongoing; they plan to study these children as they develop to further understand the role omega-3 fatty acids play in brain functioning. Will eating fish make adults smarter? Researchers are not sure but are continuing to investigate, so stay tuned.

Pregnant women and children are advised to eat low-mercury, high omega-3 fish such as salmon and catfish. Since studies have shown a clear connection between omega-3’s and benefits for cardiovascular disease, the American Heart Association, recommends that all other people eat 2 servings a week of omega-3-rich fish like sardines, salmon, albacore tuna, and mackerel.

If you’re a vegetarian or don’t prefer to to eat fish that frequently, then consider fish oil supplements. Just be sure to buy enteric-coated capsules to avoid any fishy aftertaste.

What foods are the best sources of Omega-3 fatty acids?

Super stars include: flaxseed, walnuts, and salmon

Supporting players include: halibut, shrimp, scallops, sardines, tofu, and winter squash

Minor players include: cabbage, broccoli, cauliflower and dark, leafy greens like collards, kale, and spinach

Check out these high-omega-3, low-mercury seafood recipes:

• Grilled filet of sole with summertime salsa
• Sicilian sardine and broccoli rabe pasta

Of those 10 million people, 8 million are women. Sadly, since osteoporosis is a “silent disease,” with no obvious warning signs or symptoms, it is often discovered only after fracturing a bone.

The outlook for future osteoporosis cases is dim: The NOF predicts that by 2010, about 12 million people over the age of 50 will have osteoporosis and another 40 million will have low bone mass. By 2020, those numbers are expected to increase to 14 million osteoporosis cases and 47 million cases of low bone mass.

Osteoporosis is a disease that worsens with age. In the US, 30% of menopausal white women have osteoporosis. That number will likely jump to 70% by the age of 80. However, young people, even in their 20’s, can develop osteoporosis. That’s why prevention and early detection are critical.

According to both the NOF and IOF, there are many risk factors for osteoporosis in women, including:

• Just being female
• Missed periods (amenorrhea), particularly in young women who train vigorously in athletics
• Low estrogen levels (especially during menopause)
• Family history (especially mother and grandmother)
• Being of a particular race/ethnicity such as Caucasian, Asian, or Latino, although African-Americans are also at risk
• Low Body Mass Index (BMI) (being thin and small)
• Lack of calcium and vitamin D, especially in childhood (this can be a real problem for lactose intolerant people)
• Lack of exercise
• Smoking
• Alcohol abuse
• Certain conditions such as anorexia nervosa and asthma

Risk factors for osteoporosis in men include:

• prolonged exposure to certain medications, such as steroids to treat asthma or arthritis
• chronic disease that affects the kidneys, lungs, and intestines, altering hormone levels
• undiagnosed low levels of testosterone
• smoking
• excessive alcohol consumption
• low calcium intake
• lack of physical activity
• bone loss associated with older age
• heredity
• race–though men from all ethnic groups may develop osteoporosis, white men appear to be at greatest risk
• symptoms such as loss in height, change in posture, pain in the lower back, and sudden bone fractures or breaks

Osteoporosis can also affect children. According to the IOF, children who experience a fracture early in life (especially under the age of 4) are more vulnerable to further fractures. In fact, 90% of adult bone mass is acquired in girls by the age of 18 and by 20 in boys. After that, there is only 10% of bone mass left to build.

So what can you do to protect yourself against osteoporosis? Follow these 5 tips:

1. Get your daily intake of calcium and vitamin D, which helps the body absorb calcium. Click here to find out what your needs are. (Just 1 cup of skim milk provides 30% of your daily calcium needs).
2. Exercise. Regular physical activity that includes a combination of weight bearing exercise (such as walking) and resistance training (Nautilus and hand-held weights) helps build muscle and bone strength and maintain bone density.
3. Stop smoking and avoid excessive alcohol.
4. Talk to your doctor about osteoporosis, especially if you have several risk factors.
5. When appropriate (usually after a discussion with and examination from your doctor), get a bone density scan and consider treatment options including medications.

Artichokes are odd looking–like a cross between a hand grenade and a cactus. Plus those tiny thorns on the tops of the leaves can give you a nasty prick when you handle one.

Since it’s peak artichoke season, however, I don’t want you to miss out. Eating an artichoke is actually easier than it looks, but it’s helpful to know a few things first:

• An artichoke is actually the edible flower of a thistle plant in the sunflower family. If left to develop, the artichoke will blossom into a spiky, vibrant purple flower.
• Artichokes peak in the spring (March-May) and again to a lesser degree in the fall (October-November).
• Virtually 100% of US artichokes are produced in California because of its Mediterranean climate.
• The vast majority of artichokes for sale at supermarkets are Globe artichokes which are conical in shape with rather pointy leaves and weigh about one pound. A newer variety, the Big Heart, is available at California’s farmers’ markets and specialty markets such as Whole Foods. Though similar in taste to a Globe, the Big Heart weighs closer to two pounds, has rounder, thicker leaves (and, of course, a bigger heart.)
• One medium cooked artichoke is about 65 calories; it has 3 grams of protein, is high in vitamin C and potassium, and has a whopping 41% of your daily fiber needs.

Artichokes have a unique earthy, slightly nutty flavor. The leaves have a meaty “flesh” that is scraped off with your teeth, and the heart (pictured at left) has a rich, buttery flavor and custard-like consistency that is unparalleled.

Artichokes can be steamed, boiled, braised, roasted, and grilled. They can be eaten plain, with dipping sauces, or even stuffed. It’s up to you.

So are you ready to see how to select, clean, cook, and even eat an artichoke? Just click here for Artichokes 101. Then print a copy and take it with you when you go to the supermarket. Chances are you’ll find someone who is looking rather confused next to the artichoke table. Walk over, smile, hand him the tutorial, and say, “You look like you could use this.”

Check out “Taking the Mystery Out of the Artichoke” on NPR for 4 delicious artichoke recipes:

• Artichoke, Asparagus, and Prosciutto Crostini (pictured)
• Creamy Artichoke Soup
• Italian Stuffed Artichokes
• Sausage Stuffed Artichokes

Though many people have been turned on to eating locally grown produce, many areas of the country are now promoting locally grown foods such as eggs, cheese and meats. At many Southern California farmers’ markets, for instance, it’s common to find farm fresh eggs, artisanal cheeses and grass-fed bison meat.

Fortunately, you don’t have to live in Southern California to eat sustainable foods. Since it’s mid-April, farmers markets across the country are setting up shop with spring’s beautiful bounty of artichokes, asparagus, and English peas, just to name a few. So now is the time to meet your local farmers and start reaping the benefits of locally produced foods.

You’ll not only enjoy your meals more, but you’ll also help the economy and the environment. Not bad, huh?

Here are 7 great reasons why you should eat locally grown, sustainable foods:

1. Eating locally = eating seasonally = eating food that tastes better. Try a blind test: Place a supermarket strawberry next a locally grown vine-ripened strawberry. There’s no contest.
2. It’s more nutritious. Produce loses nutritional value after it is harvested. So the melon that was picked on Saturday and sold on Sunday will have a higher nutritional value than the one that took a 3 day cross-country journey by truck.
3. It supports small farmers. Buying locally puts money directly into the pockets of farmers and helps keep their farms viable.
4. It helps the environment. Buying locally means reducing fossil fuels and pollution from air and road travel.
5. It builds community ties. Farmers’ markets are ideal places to meet people, especially when you’re new to a community.
6. It makes you a smarter consumer. Farmers generally love to talk about their produce and are happy to teach you about things like how to differentiate among several types of peas. Plus, they typically offer free samples.
7. You’ll gain a deeper appreciation of farming and of farmers’ lives. When get to know local farmers you start to understand in a real way the hard work required of them and the hardships they face, like last year’s citrus crisis in California.
   

Need to locate a farmers’ market near you?

• Go to farmersmarket.com market where farmers markets are listed by state.
• Visit Local Harvest which lists thousands of small farms across the US that sell directly to the consumer.

Whey protein, which is made from whey, a by-product of cow’s milk cheese, is the king of protein supplements among body builders because it stimulates muscle growth and aids in recovery. Whey protein is the main ingredient in most meal replacement protein bars and drinks.

Unfortunately, for the lactose intolerant, whey protein is not an option. Here’s why: lactose is digested in the small intestine by an enzyme called lactase. Individuals with lactose intolerance don’t produce enough lactase to break down the lactose properly and are left with symptoms ranging from mild stomach pain to severe bloating, flatulence, cramping, and diarrhea.

Fortunately, there are many choices for high protein supplement powders that are lactose-free. Some include egg white powder and brown rice powder, though soy-based protein powders are highly beneficial. Since soy protein contains all nine essential amino acids, it is considered a “complete protein;” it is the only plant protein that is complete. These essential amino acids help meet your body’s needs in regards to building and maintaining muscle.

Soy protein also contains isoflavones which aid the body’s absorption of calcium into bones and has been linked to a decrease in osteoporosis. Soy protein, therefore, is an especially healthful non-dairy, non-meat alternative protein.Soy protein may not have exactly the same muscle building power as whey protein, but of all vegetable protein, it functions closest to animal protein. It is easily digestible and virtually tasteless, though flavored varieties are available.

Soy protein can be added to drinks, cereals, and yogurts. Because it tends to thicken when added to foods, it’s best when added to drinks like smoothies. Smoothies are a healthy pre- and post-workout meal that is easily and quickly digested, fueling the muscles when they need it most.

Just mix the soy protein powder with water, juice, soy milk, or Lactaid milk, add other ingredients of your choice, such as fresh fruit or yogurt, then blend and go.

Most soy protein brands average a serving size of 28 grams (which is about 3 tablespoons). I buy Henry’s Marketplace brand soy protein which is 100 calories, 24 grams of protein, and zero carbohydrates per serving. It’s also high in calcium and iron. I pay just under $5.00/lb in the bulk section, though it’s pricier when purchased in the can.

Both protein content and prices for soy protein vary depending on brand, so be sure to comparison shop before purchasing. Soy protein powder is widely available and can be found at nutrition stores, most health-food and organic markets, drugstores, and many fitness centers/gyms.

Creamsicle Power Smoothie
Makes 1 serving

1/2 cup soy milk
1/2 cup freshly squeezed orange juice (or from a carton)
1/2 large banana
3 tablespoons soy protein powder
1 tablespoon sugar, Stevia, or Splenda
1/4 cup ice cubes

Place all ingredients in a blender and blend on high for 10-15 seconds until frothy.

The AMA suggests limiting salt intake to one teaspoon per day (2,300 mg) or half a teaspoon (1,150 mg) if over the age of 50. It is estimated that most Americans consume 2-4 times that amount.

Excess salt is often linked to high blood pressure (hypertension), which increases the risk of cardiovascular disease and stroke. According to the American Heart Association, in 2004 alone, high blood pressure killed nearly 58,000 Americans.

According to a survey by the National Association of Chronic Disease Directors (NACDD) conducted in January 2008, most American adults say they are knowledgeable about high blood pressure, yet less than 50% know that it is associated with heart attack and stroke.

While some risk factors for high blood pressure, cardiovascular disease, and stroke cannot be changed such as gender, race, age, or family history, there are lifestyle choices that can decrease your risk: maintaining a healthy weight, exercising regularly, limiting alcohol consumption, and reducing sodium intake.

Limiting sodium intake can be challenging, especially if you eat out frequently or buy a lot of processed foods. It takes the brain 3-4 weeks to develop a habit, so be patient, and try the following tips to reduce your sodium intake and improve your health. Your heart will thank you for it.

High Sodium Foods to Avoid

Processed foods including:

• deli meats and hot dogs
• frozen dinners, packaged meals, and canned soups
• salad dressings, bottled sauces, and salsas
• seasoning packets (as in rice, chili, or soup mixes)
• prepared mixes (such as cake or muffin mixes)
• snack foods (such as pretzels, potato chips, and popcorn)
• breakfast cereals and breads
• Restaurant foods: not just fast-food places, all restaurant foods tend to be high in sodium.
• Medications: Many headache and heartburn medications have high amounts of sodium, so talk to your doctor if you have any concerns.

Tips for reducing sodium in your diet:

• Choose fresh food over processed foods. In other words, eat more foods that come from the ground than from a box or a can.
• Buy canned and frozen fruits and vegetables that are labeled “no salt added.”
• Buy “low-sodium” or “sodium free” soups, broths, dressings, and sauces.
• Season foods with fresh herbs, spices, lemon and lime juice, and quality oils and vinegars.
• Select “low-fat” and “low-sodium” versions of cheese, yogurt, and milk.
• Buy “lite salt” instead of regular salt.
• Don’t place the salt shaker on the table during meal times.
• When dining out, request low-sodium meals and ask how food is prepared before ordering.

For more information about reducing sodium intake, please visit the American Heart Association.