7 Reasons (Beyond Taste) to Chow Down on Raspberries

Strawberries and blueberries tend to be attention hoggers in the berry nutrition arena, but raspberries shouldn’t be overlooked. These delicate berries are not only delicious, they have several important health benefits, too.


Raspberries contain rheosmin (also known as raspberry ketone), a powerful phytonutrient that may burn fat for energy, decreasing the risk of obesity and fatty liver disease.



In addition to powerful antioxidants in anthocyanins, flavonols and tannins, raspberries are packed with vitamin C, a natural antioxidant that helps reduce inflammation and cell damage. We’re constantly exposed to oxidants, both in the environment (with cigarette smoke, alcohol and air pollution) and within our own body, so eating antioxidant-rich foods like raspberries is a helpful defense.


Raspberries have anthocyanins that may enhance insulin sensitivity, while fiber helps stabilize blood sugar, both of which can reduce the risk of prediabetes and diabetes. Raspberries also contain compounds that have been shown to increase the widening of blood vessels and improve endothelial function, which can reduce the risk of both hypertension and atherosclerotic development.


Raspberries contain phytonutrients and ellagitannins, which studies have shown to  prevent breast, skin, bladder, lung and esophageal cancers. The anti-inflammatory effect in ellagitannins are believed to both slow and decrease the reproduction of cancer cells.



Many of us fall short on fiber, but it’s key to staying satisfied, keeping digestion happy, maintaining blood-sugar levels and lowering cholesterol. Just one cup of raspberries provides nearly a third of your daily recommended fiber.


Raspberries are high in micronutrients like copper, manganese, vitamin K, magnesium, folate and potassium — all of which are believed to be good for your skin, digestion, heart health and brain function.


Because they have a high water content and are fiber-rich, raspberries are a filling snack, yet still low in calories. A win-win.

Raspberries are available in supermarkets May through November. Enjoy them within 12 days of purchase and give them a quick rinse before eating.

They’re a great addition to your breakfast oatmeal or yogurt, baked goods or summer salads. Toward the end of their shelf live, puree them into a naturally sweet sauce that can be used in bran muffins or frozen into homemade popsicles. Be creative with these versatile, nutrition-packed powerhouses — there’s not much they can’t do.

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Rhubarb 3 Ways (Beyond Pie)


If you thumb through one of your grandmother’s old cookbooks, you may come across a recipe for pie that refers to rhubarb as the “pie plant.” While tangy, grassy, bold rhubarb makes an exceptional springtime pie, it’s also a remarkable ingredient to weave into other meals to make them fresh, healthy and flavorful.

If you have a bumper crop of rhubarb on your hands, pluck the stems, trim away and discard the leaves. Then get chopping, shaving, roasting, stewing and baking these blush-colored stalks into all sorts of dishes where a little tang, zip or bold flavor and texture is desirable — starting with these three unexpected recipes.

Keep in mind that raw, fresh rhubarb has a much different texture than frozen and thawed rhubarb. We recommend using raw, fresh rhubarb for the salad and salsa recipes below. For the lemonade, because the rhubarb will be cooked to soften, it would be suitable to use frozen, thawed rhubarb instead.

Chicken Salad with Rhubarb



  • 1/3 cup mayonnaise
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon salt
  • Freshly ground black pepper, to taste
  • 12 ounces cooked chicken, chopped
  • 1 cup rhubarb stalks, thinly sliced
  • 1/3 cup celery, thinly sliced
  • 1 tablespoon fresh tarragon leaves
  • 1/4 cup toasted almonds, chopped
  • Butter lettuce leaves, to serve


In a medium-sized bowl, combine the chopped chicken with the mayonnaise, mustard, salt, pepper, celery, rhubarb, tarragon leaves and almonds. Mix until the chicken is coated and the ingredients are combined. Cover the bowl and chill the salad, roughly 45 minutes. Serve on toasted bread with slices of butter lettuce or on top of a green salad.

Recipe makes 6 servings at 1/2 cup per serving.

Nutrition (per serving): Calories: 170; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 188mg; Carbohydrate: 2g; Dietary Fiber: 1g; Sugar: 0g; Protein: 12g

Rhubarb and Pineapple Salsa



  • 2 cups (8 ounces by weight) fresh rhubarb, finely diced
  • 1 cup pineapple, finely diced fresh
  • 1/2 cup red onion, finely diced
  • Finely grated zest of 1 lime
  • Juice of two limes, roughly 1/4 cup
  • 1 serrano pepper, seeds removed and very finely chopped
  • 1/2 teaspoon fine-grain sea salt
  • 1/4 cup quince jam
  • 1 tablespoon olive oil
  • 1/4 cup cilantro leaves, coarsely chopped


In a medium bowl, combine the rhubarb, pineapple, onion, serrano pepper and lime zest. In a small bowl, combine the quince jam and salt with lime juice to thin the jam. Pour the lime juice mixture over the rhubarb mixture and toss to coat, stirring to incorporate. Drizzle the olive oil over the salsa, top with cilantro and add to tacos, eat with tortilla chips or enjoy as a chunky, bright salad topping!

Recipe makes 6 servings at 1/2 cup per serving.

Nutrition (per serving): Calories: 74; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 10g; Protein: 1g

Rhubarb Lemonade



  • 5 cups (roughly 1 1/4 pounds) fresh rhubarb, chopped
  • 1 cup unrefined sugar such as turbinado
  • Zest of one lemon, cut into wide strips with a vegetable peeler
  • 1/4 cup loosely packed fresh herb leaves such as mint, basil and lemon verbena
  • 1 cup freshly squeezed Meyer lemon juice
  • 2 cups sparkling water
  • Sprigs of mint, basil and lemon verbena, for garnish
  • Lemon slices, for garnish


In a large saucepan over medium-high heat, combine 4 cups of water with the rhubarb and sugar and bring to a boil, stirring until the sugar dissolves. Reduce the heat and simmer 20 minutes. Remove pan from the heat and stir in the lemon zest and herb leaves. Cover and let stand until cool (roughly 1 hour). Strain the liquid into a large glass jar or pitcher and discard the solids.

Stir the lemon juice and sparkling water into the rhubarb mixture, then cover and refrigerate until chilled. Serve the lemonade over ice, garnished with herb sprigs and lemon slices.

Recipe makes 8 servings at 1/2 cup per serving.

Nutrition (per serving): Calories: 113; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 30g; Dietary Fiber: 2g; Sugar: 26g; Protein: 1g

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Tasty Hydration Methods That Go Beyond Water

Water makes up approximately 55% of the adult human body and is essential for cellular homeostasis — not to mention life. Staying hydrated is crucial for total health and wellness, as well as weight maintenance, says Brooke Alpert, MS, RD, and author of “The Sugar Detox: Lose Weight, Feel Great and Look Years Younger.” “Our body depends on proper hydration levels to function properly — especially for our heart, brain and muscles to do their job,” she explains.

But chugging down your daily allotment of water isn’t the only way to stay hydrated. Other liquids and food count, too. Danielle Carlesimo, a registered dietitian at Henry Ford Macomb Hospital in Michigan, explains that “20% of your daily fluid intake should come from food sources.”

Here are several H2O alternatives that are great sources of hydration:


“While most of our daily water intake should come from water itself, water-rich fruits and veggies are a great alternative way to keep hydrated,” says Carlesimo. Watermelon, for instance, is 92% water, which makes it a great choice for rehydrating after a workout.

Below, Carlesimo shares the water content of common produce that serve as great sources for hydration:

  • Cucumbers and lettuce – 96%
  • Zucchini, radishes, celery – 95%
  • Tomatoes and cabbage – 93%
  • Grapefruits and strawberries – 91%
  • Cantaloupes – 90%


Since lettuce is so high water, a salad can rehydrate you after a workout. Start with a base of lettuce, and toss in water-rich produce like cucumber, celery, spinach and berries. (For a protein boost, add grilled chicken or another lean protein.)


In addition to warming up the body, broth can help keep you hydrated. In fact, Iowa State University concluded that chicken broth and chicken noodle soup increase the body’s fluid restoration better than popular sport drinks. Just make sure to opt for low-sodium broth, as excessive salt consumption can cause dehydration.


Beyond being a quick meal or a way to sneak in extra protein, smoothies can also boost hydration. “You can put anything in a smoothie,” says Carlesimo. She suggests adding water, ice cubes, celery, cucumbers, milk, coconut milk or strawberries for hydration. “Smoothies are also a great way to sneak in fruit, vegetables and fluid along with vitamins and minerals and antioxidants.”


Beyond being sweet and delicious, coconut water’s electrolyte content makes it an acceptable short-term IV hydration fluid! Studies also suggest that plain water, coconut water and sports drinks all provide comparable hydration. So if you’re bored with regular water and need something with more flavor, coconut water can be a viable substitute.


Herbal tea is another tasty stand-in for water since it’s mostly water anyway. Choose flavors such as mint, rooibos, rose hips and chamomile. Limit diuretic teas such as stinging nettle and dandelion, as well as caffeine-infused teas.


Ice pops made from 100% fruit juice provide a refreshing post-workout snack as well as hydration. Just make sure to avoid artificially sweetened ones or ones with loads of sugar. If you can’t find healthy versions at your local grocery store, make your own. Combine Greek yogurt or juice with your favorite frozen fruit in the blender, then place in the freezer.  


> Slow Cooker Chicken Noodle Soup
> 10 Nutritious Smoothies Under 250 Calories
> Popsicle Playbook: 5 Fun Ideas

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Under Armour


Your Many Options to Walk for Breast Cancer in October and Beyond


For Americans across the country, October is known for cooler temperatures, trick-or-treating and — as of the last three decades — pink ribbons, 3-day walks and coming together to raise money and awareness for breast cancer research. In 1985, October was designated National Breast Cancer Awareness Month in hopes of increasing awareness of early detection methods like mammography as the most effective way to combat breast cancer. And it’s really made a positive impact.

Now, more than 30 years later, people around the world don their best pink every October to shine a spotlight on this disease and its impact. With a new case of breast cancer being diagnosed every two minutes in the United States, the need to raise both funds and awareness is as important as ever.


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One of the best ways for runners and walkers to get involved is to do a race. Races are not just in October, either. Running and walking events benefitting breast cancer are held all around the country on nearly every weekend of the year. If you’re looking to get involved, it’s pretty easy. We’ve put together a few of the heavy-hitters:

Race for the Cure

Susan G. Komen, one of the country’s largest and most widely known breast cancer organizations, hosts 146 races each year to raise funds for a cure and support those affected by the disease. It started in 1986 with 800 participants in the first race today’s events that annually host more than 1 million racers combined. Komen’s events attract walkers, runners and — the most inspiring attendees — breast cancer survivors.

According to the Komen website, 75 percent of the net income from each race benefits the local community hosting it. Since the races began, there’s been more than $ 2 billion raised nationwide. Some of the largest races are in Columbus, New York City, Houston, Denver and even Rome. Taking the 5K events even further, Komen offers 3-Day options in seven U.S. cities where participants walk 60 miles over three days, camp in pink tents and clean up in mobile shower trucks.

To find a Susan G. Komen Race for the Cure near you, search their website for a date and location.

Making Strides Against Cancer

The American Cancer Society offers countless fundraising walks to support those impacted by breast cancer. Making Strides Against Cancer events can be found in more than 270 communities across the country — offering distances from 3–5 miles and hosting more than 11 million participants since the first event in 1984 in Boston. Since then, these events have collectively raised over $ 685 million in the fight against breast cancer.

With the American Cancer Society based in Atlanta, the event held in Georgia’s capital city is one of the organization’s largest and most popular races. The 2015 event brought out more than 25,000 people and raised $ 1 million to fund research, education and support for those with breast cancer. This year, the event will be held on October 29 for a non-competitive 5K walk in Atlanta’s landmark Piedmont Park.

Sign up for the Making Strides Against Cancer event of your choice on the American Cancer Society’s website.

DIY Fundraising

Naturally in 2016, you can race virtually! The National Breast Cancer Foundation’s VRace enables you to log miles on your own schedule, and at your own pace. Simply sign up for the campaign, use a fitness tracker to count your miles and fundraise on your own along the way.

There’s an App For That

Charity Miles uses your daily activity levels — anything from walking your dog to a daily morning run — to earn money for the charity of your choice. The app currently has 37 charities to choose from (including Stand Up To Cancer), and they are working to add even more in the near future.


> Heart Rate Monitoring Basics
> So You Want to Start Fitness Walking
> Low Impact High Intensity Interval Training Routine for Walkers

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