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7 Surprising Foods You Should Always Refrigerate

To refrigerate or not to refrigerate? That is the question for so many foods, like onions, soy sauce, eggs, tomatoes, butter, coffee and more. While onions, potatoes, vinegary condiments and coffee don’t need to be refrigerated (don’t refrigerate your coffee unless you want to deplete it of all its glory), there are a few foods you should always consider refrigerating. Here are 7 that might surprise you:

Natural nut butters

I know, it is so much harder to stir nut butters when they’ve been in the fridge. But, wouldn’t you rather put in a little elbow grease than eat nut butter that has oxidized and gone rancid? Most of us (my own lack of self-discipline excluded) take weeks to make our way through a delicious jar of nut butter. So, keep it fresh and tasty by keeping it cool. Whether it is peanuts, almonds, cashews or something a little more exotic, it is a good idea to store your natural nut butters in the fridge once you make them or bring them home.

Pasteurized eggs

If you buy eggs at the grocery store in the US, you should always, always, always refrigerate your eggs. However, if you go outside the US, you may notice that eggs are often sold at room temperature. Why is this? Well, in the US, eggs undergo a washing process to remove potential salmonella contamination. Unfortunately, this also washes off the cuticle, which protects any bacteria on the outside of the egg from getting inside. This is why overseas eggs and eggs fresh from your local farm actually don’t have to be refrigerated. But, any pasteurized eggs from a store absolutely should be refrigerated. If you aren’t collecting the eggs from the hens yourself, it is always better to ere on the safe side and pop your local dozen in the fridge, just to be sure.


For the majority of us, butter needs to be refrigerated. It is a dairy product. End of story. Yet, for those diehards who prefer their butter to be spreadable, butter crocks are a viable option. If you store your butter in a crock, it can only stay good for a couple of weeks.

Nuts and seeds

I know that the vast majority of food markets in the US sell nuts and seeds out of unrefrigerated bulk bins, but you really should consider refrigerating them. Due to their high fat content, nuts and seeds can go rancid fairly quickly at room temperature. If you aren’t eating them within the week, it is a smart choice to refrigerate or freeze all cashews, almonds, pumpkin seeds, flax seeds and walnuts. And if you can, try to purchase nuts that are stored in refrigeration as well.

Certain oils

While olive oil, coconut oil and ghee do not require refrigeration (especially if you use them in a timely manner), other, more delicate oils do. Flax, walnut, almond and sesame oils (essentially all nut and seed oils) go rancid at room temperature within a few months. Refrigerated, they can keep for up to a few years. Check out this handy guide if you are unsure how to store a specific oil.


Oh, avocado, the most fickle of fruit. One moment, they are as hard as rocks. The next, they have become super mushy and rotten on the inside. Ever wonder how to choose the perfect avocado? Start by looking for avocados with smooth skin and an intact stem. Then, they should be slightly soft, but not squishy. I always opt on the firmer side of soft. Finally, if you pull up the stem, the flesh should look green without any brown streaks. If you use these guidelines, your avocados should be just about ready to eat, if not a mere day away from ripeness. Store these bad boys in the fridge immediately so as to retard the ripening process. No one likes throwing away a rotten $3 avocado.

Citrus fruits

Oranges, lemons and limes keep fresh up to 4 times longer if you refrigerate them. While it is not essential that you refrigerate these fruits, extending their life can help significantly in reducing waste. Generally, most fruits benefit from refrigeration to slow the ripening process. Also refrigerate fresh herbs and vegetables like corn on the cob and greens, with the exception of garlic, onions, potatoes and tomatoes.

Knowing how to properly store your foods can greatly reduce your food waste and save you money. Respect your food, and you will be rewarded with delicious nutrition and happiness.

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Healthy Living: Keep Food Fresh Longer

According to a survey by the American Chemistry Council, the average American household throws away about $640 worth of food each year.

The problem for many is the food they buy goes bad before they can eat it.

In today’s Healthy Living, ways to keep your food fresh longer.

If you’re not convinced, the CDC estimates that each year, roughly one in six Americans gets sick, 128,000 of them are hospitalized and 3,000 die as a result of foodborne illness.

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Healthy Living: Giant Cell Myocarditis – Northern Michigan’s News …

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Instant Pot Quinoa Buddha Bowl with Blender Curry Sauce

Whip up a quick-and-healthy Buddha bowl by making the most of your pressure cooker. An Instant Pot quinoa Buddha Bowl is a perfect weeknight meal.

We eat a lot of Buddha bowls at my house, and the Instant Pot makes it so much faster to turn out a healthy, delicious supper without standing over the stove or turning on the oven. To make this Instant Pot quinoa Buddha bowl recipe, all that you need are your Instant Pot and a blender.

What I love about a Buddha bowl is its flexibility. You can mix and match your veggies and proteins to suit your tastes, and you can do a mix of cooked and raw veggies, if you like. Think of this recipe as a jumping-off point, and substitute in your favorite veggies, proteins, grains and sauces to build your own perfect Instant Pot Buddha bowl!

Becky Striepe

Yields 4 servings

5 minPrep Time

20 minCook Time

25 minTotal Time

Save Recipe


  • 1 cup quinoa
  • 2 cups water
  • 1 large sweet potato, cut into 1″ pieces (about 2 1/2 cups)
  • 2 cups Brussels sprouts, with the woody part trimmed away
  • 1 15 ounce can chickpeas (or 1 3/4 cups cooked chickpeas)
  • 2/3 cup full-fat coconut milk (or one 5.5 ounce can coconut milk)
  • 1-2 teaspoons red curry powder (adjust to your spiciness preference)
  • 1/2″ piece fresh ginger
  • 1 clove of garlic
  • 2 teaspoons low-sodium soy sauce


  1. Combine the quinoa and water in your Instant Pot. Bring to pressure for 5 minutes, and allow it to do a natural release. (*Time-Saving Tip:* This is a good time to make your sauce!)
  2. Divide the cooked quinoa between four bowls.
  3. Drop a steamer basket into your Instant Pot, and add 1/2 cup of water. Add the sweet potato and Brussels sprouts. Cook for 3-4 minutes with a quick release. (If they aren’t tender after 3 minutes, bring to pressure for another minute, then do another quick release.)
  4. Divide the sweet potato, Brussels sprouts, and chickpeas between your bowls.
  5. Combine all of the sauce ingredients in your blender or food processor. Puree until smooth. Pour sauce over your Buddha bowls.

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Instant Pot Quinoa Buddha Bowl: quinoa, sweet potatoes, Brussels sprouts, and chickpeas with blender coconut-curry sauce

All images by Becky Striepe.

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Culpeper Wellness Foundation awards more than $75K in Healthy Living grants





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How to Change Your Gut’s Enterotype

If whatever gut flora enterotype we are could play an important role in our risk of developing chronic diet-associated diseases, can we alter our gut microbiome by altering our diet? Yes. Indeed, diet can rapidly and reproducibly alter the bacteria in our gut.

Concern has been growing that recent lifestyle trends—most notably the high-fat and high-sugar so-called Western diet—have altered the composition and activity of our resident gut flora. “Such diet-induced changes to gut-associated microbial communities are now suspected of contributing to growing epidemics of chronic illness in the developed world,” yet it has remained unclear how quickly our gut bacteria could respond to dietary change. So, researchers prepared two diets: a “plant-based diet” rich in grains, beans, fruits, and vegetables, and an “animal-based diet” composed of meats, eggs, and cheeses. Neither diet contained refined sugars, as the researchers just wanted to test diets consisting of plant versus animal products. Within just one day of the animal-based diet hitting the gut, there was a significant shift.

What happens when you put a lifelong vegetarian on an animal-based diet? The vegetarian’s baseline microbiota was dominated by Prevotella, unlike everyone else eating a more standard American diet, who had large Bacteroides populations. Remarkably, the animal-based diet inverted the vegetarian’s Prevotella-to-Bacteroides ratio, causing the Bacteroides to outnumber the Prevotella within just four days on the animal-based diet. The entire gut flora got turned on its head and got completely reversed.

The fact that our gut can so rapidly switch between herbivorous and carnivorous functional profiles is probably a good thing in terms of evolution. If you bring down a mammoth and eat meat for a couple of days before switching back to plants, you want your gut to be able to deal with it. This flexibility is manifest in the diversity of human diets to this day, but what is the healthier state to be in most of the time?

Researchers looked at a number of different factors, such as the amount of short-chain fatty acids produced. Short-chain fatty acids, like acetate and butyrate, function to suppress inflammation and cancer, and our gut flora, when on plant-based diets, produce more of these than when on animal-based diets.

Other microbial metabolites, such as secondary bile acids, do the opposite, promoting the development of cancer. With a significant increase in bacterial enzyme activity to create these secondary bile acids on an animal-based diet, it’s no surprise there’s a significant increase in carcinogens like DCA, a secondary bile acid known to promote DNA damage and liver cancer. Microbial enzyme activity producing the rotten egg gas, hydrogen sulfide, also shoots up on an animal-based diet, which stinks because it’s stinky and also because it damages DNA and has been implicated in the development of inflammatory bowel diseases like ulcerative colitis. Hydrogen sulfide is made by pathogens such as Bilophila wadsworthia and is increased on the animal-based diet, again within just days of adopting it, supporting the link between diet and the outgrowth of microorganisms capable of triggering inflammatory bowel disease. Conversely, the only pathogen you see more of on a plant-based diet is just a virus that infects spinach.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations—2015: Food as Medicine: Preventing and Treating the Most Dreaded Diseases with Diet, and my latest, 2016: How Not to Die: The Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers.

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Wellness Jackie’s Way: Metrics for healthy living

Recently I attended a free lecture on “Eating for Exercise” Fueling your body for the Best Workout.” I enjoy free lectures on the subject of eating as well as exercise specifically to compare notes on my current recommendations to clients. This talk was given by a physician and a dietitian from Main Line Health. And the good news is that my recommendations are in sync with what they are advocating.

Although the intent of the lecture was to focus on exercise and fueling workouts, given the average age of the audience, they were mostly focused on healthy eating practices for moderately active lifestyles. However, the same principles can be applied to those lifestyles with moderate activity as those with several days within a week that include specific workouts.

Here are two metrics worth highlighting that you can practice as part of your healthy lifestyle:

Body Fat less than 25 percent

One the services I provide to clients is a set of body composition measurements. We need this for baseline data and I have a terrific scale that calculates the estimated values for body fat percentage, skeletal muscle percentage, visceral fat level, body mass index (BMI) as well as weight.

Body fat serves a vital role in storing energy and protecting internal organs. We carry two types of fat in our bodies:

1) Essential fat which is stored in small amounts to protect the body and

2) Stored fat that is stocked for energy during physical activity.

The distribution of body fat in men and women is different, so the basis for classifying the body fat percentage is different between the genders. However, to achieve a healthy body fat, it is recommended to keep it under 25 percent regardless of gender and age.

Protein Pre and Post Workout

Most people know that it’s important to eat enough protein to support an exercise regimen. Protein is needed both pre and post workout. In general, you need to have enough protein on board to sustain you through your activity.

And there are studies supporting that having enough protein before exercise may reduce post-muscle soreness. But since the primary role of protein, as it relates to exercise, is to repair and rebuild muscles, it is most important post workout as part of refueling. And protein consumption should occur within one hour after the workout.

As I mentioned in a previous article, the Dietary Recommended Intake for protein is .8 grams of protein per kilogram of body weight or .36g per pound. This is a number to use if you are relatively healthy but sedentary. This amounts to 56g/day for the average sedentary male and 46g/day for the average sedentary female. That’s relatively easy to hit: a cup of yogurt for breakfast, a peanut butter and jelly sandwich for lunch, nuts for a snack and salmon for dinner register at 60 grams.

There are times when a higher dose of protein is recommended. Use a higher number between 1 and 1.8 if you are trying to build muscle and you are involved in consistent and intense weightlifting or endurance training. Additionally, you are supposed to use this higher rate if you are under stress, are pregnant or recovering from an illness.

So what formula to follow? Given the aging process, and that most people are trying to maintain or reach a healthy weight, I recommend starting with your desired weight goal and keep it realistic. Use that number and then calculate about 8-9 grams of protein for every 20 pounds of body weight assuming you practice a daily exercise regimen and include some weight lifting 2-3 times per week.

If you have a day or two that involve a more intense workout such as going to the gym or playing several matches of tennis, it’s ok to increase your protein consumption on those days. But eating more protein means eating less of something else.

Here are a few snacks to try. Remember that you may not need a snack pre and post workout if you had a full meal a couple of hours before your workout or you plan to eat a full meal after your workout. Keeping mindful of your weight goals, snack accordingly.

Pre-Exercise Snacks:
apple or banana with 1 TB of peanut butter
Greek yogurt with 1/2cup berries
1/4cup trail mix
1 granola bar approx 1500-250 calories.

Post-Exercise Snacks:
½-3/4cup cup Low-fat chocolate milk
slice of whole-wheat toast with 1 TB peanut butter and ½ banana
hard-boiled egg with slice of toast
yogurt with berries

* The opinions expressed are those of the author and do not necessarily reflect those of the ownership or management of Chadds Ford Live. We welcome opposing viewpoints. Readers may comment in the comments section or they may submit a Letter to the Editor to

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About Jackie Tate

Jackie Tate has been working in the health and fitness industry for 25 years. She has a master’s of science degree in health education and a bachelor’s of science degree in nutrition, both from Penn State. Early in her career she was recruited by Johnson Johnson to work in their diabetes division during which time she earned her diabetes educator certification. In 2009, she developed a health and wellness consulting business. Tate’s Wellness Company enables her to work with individuals to create personalized dietary plans using a one-on-one consultation approach. She conducts personal training sessions and leads fitness classes at Way Martial Arts in West Chester, Darlington Arts in Garnet Valley, and the Concord Country Club in Concord Township. Jackie is a certified fitness trainer, Silver Sneakers and zumba Instructor. Additionally, she teaches nutrition to students attending the Academy of International Ballet in Glen Mills. Lamb McErlane, PC is one of Jackie’s corporate clients where she delivers nutritious Lunch N Learn sessions for employees as part of their on-going commitment to wellness. Jackie has a passion for inspiring people to lead healthier lifestyles through optimal nutrition and fitness.



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Healthy living: Get excited about fresh fruits and vegetables

Have you ever seen a child pick fresh fruits and vegetables from a garden they grew? The excitement is contagious. They cannot wait to eat the produce they carefully nurtured from tiny seeds.

Somewhere along the way we lost the joy and personal connection to the food we eat. Vegetables became something we grudgingly select in supermarkets, and associate with words like “bland” and “unsatisfying.”

Take a step back from your idea of the boring vegetable. Instead, be adventurous and test fresh foods, recipes and insert new words into your vocabulary like “aromatic” and “vine-fresh.”

Try growing your own veggies (or visiting your local farmers market) and perform a taste test. How does a store-bought radish compare to homegrown? Does your tomato taste juicier or the carrot sweeter?

Read on for reasons to grow your own, plus home-grown planting tips.

Why grow your own?

Save money: After you have a garden established, growing your own vegetables can save money by cutting out supermarket markups.

Boost your health: Research shows that plant-based diets have a variety of health benefits (plant-based means eating more plant foods). Growing your own food increases the likelihood you’ll eat it!

Better tasting: Time spent from farm to grocery store can impact freshness. Often these foods are grown in large batches and picked before they’re ripe to prevent spoilage in supermarkets.

Pesticides: Whether you buy regular or organic, there’s a good chance pesticides are on your food. A common misconception is that organic means “pesticide-free,” but organic farming simply means the pesticides used came from plant origin, not laboratories. Skip the chemicals and control what goes on your plants.

If you’re not ready to grow your own food, don’t worry! Try your farmers market, and enjoy fresh taste while also supporting local farmers.

Planting tips

Gardening may seem daunting if you lack experience or yard space, but it’s a great way to enjoy fresh produce. Start small and pick something easy to nurture. If you’re ready to start, consider these planting tips.

Pots and planters: Pots are a great alternative to planting in the ground. They’re also good for growing herbs. They fit easily on porches or decks and are simple to take care of. Fill your pots with gardening soil, mulch and plant your seeds or starters.

Vertical gardening: If space is tight, grow up! Vertical gardens can be made using wood pallets, planters, hanging pots or pre-made shelves. Do-it-yourself by attaching planters to a wood pallet and lean it against a wall.

Plan your space: Raised beds are an easy install option. Use a square-foot gardening plan and intercropping technique to get the most from your space. Place plants close together, with leaves slightly touching. This keeps the weeds down and saves on water.

Happy planting!

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Healthy living: 5 ways to jump-start your healthy morning routine

The alarm goes off and you hit snooze, maybe even twice.

While brushing your teeth, you begin to check your work e-mail.

There never seems to be enough caffeine in your coffee, so you end up having at least three cups before noon.

The Pop-Tarts in the office vending machine look better than the banana you grabbed before running out the door to catch the train.

Does any part of this morning routine sound familiar?

Read more:

Many people get stuck in their morning routine, and while it’s not always terrible to hit the snooze button for an extra five minutes of rest, or answer a work e-mail before you step foot in the office, it doesn’t necessarily provide you with the energy you’ll need to feel awake and alert the rest of the day.

The Chicago Tribune asked two experts — Dr. Maria Reyes of Rush University Medical Center and Dr. Wendy Yoder, a neuroscientist — to share tips on how to jump-start a healthy morning, mentally and physically.

2017 Detroit Marathon

1. Water before coffee

Reyes and Yoder recommend drinking between 8 and 16 ounces of water first thing in the morning. Yoder says water, which makes up about 80% of your brain tissue, will help you “fully wake up and maximize cognitive capacity.” She also suggests adding fresh lemon, which improves gut health and positively impacts brain health.

Reyes adds that water also helps flush toxins from the body and could potentially increase your metabolism.

“Drinking water (opposed to coffee) upon waking will replenish what you’ve lost overnight,” she said.

Once you’ve had water, watch your coffee intake.

“The caffeine can help increase alertness and give you that energy boost you might need in the morning.” Reyes said. “There have been studies linking moderate coffee consumption (two to five cups per day) with decreased diabetes and heart disease/stroke risk, even cancer, due to its antioxidant properties. However, too much coffee (greater than six cups per day) can cause insomnia, tremors and contribute to heartburn.”

Adding a lot of sugar and milk to your coffee also can negate its possible health benefits.

2. Leave the work e-mail for the office

“Although taking care of e-mails prior to getting into work seems like it would give you a head start on your day, it may actually delay and distract you and increase your stress levels,” Reyes says.

Instead, she and Yoder recommend replacing the time spent checking your e-mail with “mindful exercises” like meditation, which can help you focus and relieve stress, or even writing in a journal or playing with a pet. It’s all about priming your brain for the day without using that energy toward something cognitively or emotionally draining.

3. Move your body

Even if you can’t get the recommended 45-minute workout into your morning routine, there are quick and simple alternatives.

“Do not lay in bed,” Yoder says. “Even if you lack the energy for exercise early in the morning, at least get out of bed and walk to another room. Movement wakes up the brain.”

Reyes suggests a seven-minute combination of “stretches, plank exercises and some jump-roping.”

4. Eat a breakfast full of healthy fats and protein

“Consider a breakfast bowl containing some brown rice or quinoa, spinach and an egg,” Reyes says. “An egg white omelet with some low-fat cheese can also provide you with some healthy nutrients to keep you energized.”

Yoder agrees, “Although we are constantly reminded that breakfast is the most important meal of the day, the crucial factor is to emphasize quality.”

She suggests adding full-fat cream or coconut oil to coffee, which she says enhances attention far better than a bowl of cereal. “Eating carbohydrate-heavy meals first thing in the morning will cause glucose levels to spike, resulting in sluggishness and mental fatigue a few hours later.”

Reyes also exercises caution toward juicing, which is often cited as a more time-efficient, healthier breakfast option.

“Don’t be fooled,” she said. “Sometimes you can inadvertently consume too much sugar if you mix a lot of fruit with your spinach/kale. It’s probably best to just eat a piece of fruit instead of juicing it.”

5. Turn on the light 

Remember when you wanted to sleep in instead of getting ready for school when you were younger and your mom would come in, turn on the light or push back the drapes covering your window and completely ruin your day?

Well, your mom was doing you a favor all along.

“Our sleep cycles naturally attune to light,” Yoder said. “If natural light is possible, this will help promote alertness and stimulate the brain to wake up. Also, it will serve as a consistent daily cue.”

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Ipswich Hospital’s stand at Suffolk Show to feature healthy living activities

PUBLISHED: 14:57 19 May 2017 | UPDATED: 14:57 19 May 2017

Crowds at the Suffolk Show, where Ipswich Hospital will once again be hosting a stand

Crowds at the Suffolk Show, where Ipswich Hospital will once again be hosting a stand


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The diabetes team from the hospital will be on hand to carry out waist measurements and BMI calculations, while dementia and fertility experts will be available to answer questions.

Elsewhere, dieticians will be offering tips on healthy eating and malnutrition, and a special ‘baby-friendly’ area will be provided where mums can also breastfeed.

The hospital stand will also display information about career and training opportunities for those interested in working for the trust, as well as details about its five-year strategy called ‘Writing the Next Chapter’ which outlines its plans for the future following on from public consultations.

The stand is Blue 250 on the Flower Show Avenue, and will be in place on both days of the show – Wednesday, May 31 and Thursday, June 1.

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