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Butternut Squash With Herbed Pecans

Recipe for Health: Orange-Glazed Butternut Squash With Herbed Pecans

By Matthew Kadey, MS, RD | January 8, 2020 |

We now have even more reasons to go nuts for nuts. Research published in the journal BMJ Nutrition, Prevention & Health found that adding a half-serving of nuts (14 grams) to a daily diet may reduce weight gain and obesity risk in adults (participants were followed over two decades). Consuming calories from nuts in place of calories from less healthy items, such as processed meats and potato chips, was also protective against extra weight.

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Recipe for Health: Edamame Chicken Wraps

By Matthew Kadey, MS, RD | August 21, 2019 |

Chances are, you’ve heard a lot about probiotics, friendly bacteria that inhabit our digestive tracts and appear to confer a range of health benefits. But science is increasingly turning its attention to prebiotics, forms of fiber that are indigestible by humans but function to promote the growth and maintenance of our gut microbiota.

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Recipe for Health: Mediterranean Lentil Sandwiches

By Matthew Kadey, MS, RD | June 19, 2019 |

Over the past few decades, the much-vaunted Mediterranean diet’s ability to lessen the risk for an array of ills, including heart disease and Alzheimer’s, has featured prominently in research. But there weren’t any randomized trials conducted in the United States to determine this diet’s long-term impact on Americans’ health measures—until now.

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Recipe for Health: Chicken Spelt Salad With Blueberry Vinaigrette

By Matthew Kadey, MS, RD | February 12, 2019 |

Want to keep your heartbeat strong? Then don’t skimp on antioxidants. A study last year found that people whose diets had the highest antioxidant capacity—a measure of how well foods can thwart cell-damaging free radicals—had about a 22% lower risk of all-cause mortality and a 17% lower risk of cardiovascular disease over 13 years than those whose diet packed the weakest antioxidant punch. That study, reported in the European Journal of Nutrition, used dietary data from 23,595 U.S. adults.

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Recipe for Health: Spelt Chili

By Matthew Kadey, MS, RD | January 15, 2019 |

If you want to know which foods deserve prime real estate in your shopping cart, a study in The American Journal of Clinical Nutrition offers some guidance. German investigators reviewing how certain food groups influence disease markers found that nuts, legumes and whole grains had the greatest impact on metabolic measures like LDL cholesterol, blood triglycerides and insulin resistance, while sugary drinks performed worst.

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Make it! Eat it! Share it!

By Matthew Kadey, MS, RD | October 11, 2018 |

There is even more evidence that you can eat walnuts to your heart’s content. Researchers at the Harvard T.H. Chan School of Public Health conducted a thorough review of 26 clinical trials with 1,059 subjects over a 25-year span, investigating the connection between walnut consumption and risk factors for cardiovascular disease, including blood lipid levels.

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Recipe for Health: Lentil Sloppy Joes

By Matthew Kadey, MS, RD | September 20, 2018 |

Lentils are cheap and easy to prepare while providing a nutritional bounty for a low caloric cost, yet they are not quite a common ingredient in the average American diet. Two new studies suggest this humble legume could be an ally in the battle against diabetes. Researchers reported in the journal Clinical Nutrition that among 3,349 participants, those who consumed the most lentils over 4 years had a lower risk of developing type 2 diabetes than those who ate the least.

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Cashew Energy Balls

Recipe For Health: Curry Cashew Energy Balls

By Matthew Kadey, MS, RD | August 15, 2018 |

We now have more reason to go nuts for nuts (and seeds!). In a joint study by American and French researchers published in April in the International Journal of Epidemiology, rates of cardiovascular disease among 81,337 subjects during a mean follow-up time of 9.4 years were 60% higher in those who consumed the most protein from meat, while rates of this deadly ailment were 40% lower in those who ate the most protein from nuts and seeds.

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Boost Flavors from Bland to Grand

By Matthew Kadey, MS, RD | August 14, 2018 |

A well-stocked spice collection may help people enjoy healthier foods more often, according to a January study in the Journal of Food Science. Researchers found that broccoli, carrots, cauliflower and green beans drew a higher flavor rating when they were enhanced with herbs and spices than when they were unseasoned.

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Who Is (and Isn’t!) Reading Food Labels

By Matthew Kadey, MS, RD | June 19, 2018 |

The Nutrition Facts panel displayed on all packaged food can relay critical nutrition information like calorie, sugar and fiber content—but only to those who read the label.
An investigation by the University of Minnesota’s School of Public Health and Medical School found that a mere one-third of adults aged 25–36 report frequent use of the Nutrition Facts label. Women, people with more education and income, those who cook more of their own food, and people who exercise regularly were more likely to examine their food purchases carefully.

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Question of the Month

By Matthew Kadey, MS, RD | June 19, 2018 |

Do you or your clients drink energy beverages to get a lift? Do you think government agencies should better regulate these drinks? What do you consider the major health concerns of heavy consumption? Or do you believe the reported dangers are overblown? Send your responses to Sandy Todd Webster at [email protected]

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