July 2025 Newsletter, White Label Newsletter, and Toolkit

Written By Judy Doherty, MPS, PCII

July 2025 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Tools and Content for July:

Links to articles in the newsletter:

Download July Image - Healthy Picnic

Recipes in this issue - click here to view all recipes

Feels Like Summer Kale Salad

Feels Like Summer Kale Salad

Yield 1
Author Judy Doherty
Prep time
10 Min
Total time
10 Min

Here is a delicious kale salad for one that is like a whole meal in a bowl!

Cook modePrevent screen from turning off

Ingredients

  • 2 cups chopped kale (rinsed and dried or purchased ready to eat)
  • juice of one lemon
  • 3 grated rainbow carrots: red, orange, white
  • 2 radishes, sliced thin
  • 1 tablespoon red wine vinegar
  • 1 tsp olive oil
  • 1/2 avocado, diced
  • kernels of one ear of corn (microwave, then cut the kernels off)
  • 3 cherry tomatoes cut in half
  • 1 hard-boiled egg, peeled and cut in half

Instructions

  1. Place the kale salad in a medium-sized mixing bowl. Squeeze the lemon on the kale, then massage it in with your hands. Allow the kale to set while you prepare the rest of the ingredients.
  2. Add the grated carrots and the sliced radishes, followed by the red wine vinegar and olive oil. Stir. Add the avocado, corn, and tomatoes. Place all in a serving bowl. Top with the eggs and pita. Serve.

Notes

Optional: 1/2 whole wheat pita smeared with a tablespoon of prepared hummus

Nutrition Facts

Calories

394

Fat

27 g

Sat. Fat

5 g

Carbs

32 g

Fiber

11 g

Net carbs

21 g

Sugar

9 g

Protein

14 g

Sodium

116 mg

Cholesterol

188 mg

Does not include pita or hummus.

copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
MyPlate Spaghetti and Meatballs

MyPlate Spaghetti and Meatballs

Yield 5
Author Judy Doherty
Prep time
10 Min
Cook time
30 Min
Total time
40 Min

MyPlate spaghetti plate is a yummy combo of spaghetti, turkey meatballs, marinara sauce, salad, and fruit salad.

Cook modePrevent screen from turning off

Ingredients

  • 16 ounce package spaghetti noodles
  • 26 ounce jar low-sodium marinara sauce
  • 1 pound pack of lean ground turkey breast
  • 2 tablespoons bread crumbs
  • 1 egg
  • 2 tsp Italian seasoning
  • 1 pinch red pepper flakes
  • 4 cups tossed salad
  • 1 cup grape tomatoes, cut in half
  • 1/2 cup sliced carrots
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced bell peppers
  • oil and vinegar for the salad
  • 1/2 cup cubed melon
  • 1/2 cup quartered and cored strawberries
  • 1/2 cup red grapes, cut in half
  • 1/2 cup blueberries
  • squeeze of lime

Instructions

  1. Cook the spaghetti noodles according to the package instructions. Drain and rinse in colander and reserve.
  2. Make the meatballs: mix the ground turkey with the breadcrumbs, eggs, Italians seasoning and red pepper flakes. Make small meatballs about 1-1/2 inches in diameter and place on sheetpan liked with parchment paper. Bake the meatballs in a 350 degree oven for 20 minutes.
  3. Meanwhile bring the marinara sauce to a boil then lower to a simmer on the stove.
  4. Make the tossed salad by mixing the lettuce and salad veggies in a bowl with the oil and vinegar.
  5. Prepare the fruit salad by mixing the fruit with the lime juice.
  6. When the meatballs are done, plate the dinner. Place spaghetti on a quarter of the plate. Top with the meatballs then the sauce. You can add a little optional Parmesan cheese if you like.
  7. Add the salad and fruit salad to half of the plate.
  8. Serve and enjoy!

Nutrition Facts

Calories

555

Fat

5 g

Sat. Fat

1 g

Carbs

91 g

Fiber

8 g

Net carbs

83 g

Sugar

16 g

Protein

38 g

Sodium

617 mg

Cholesterol

83 mg
How to Make Simple Easy MyPlate Mealshttps://www.youtube.com/watch?v=AODMMDi3nYw&t=2sUsing all the MyPlate food groups to make delicious healthy mealshttps://i.imgur.com/NTBKeSy.jpeg2025-05-18
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

June and Summer Topics

Featured
Ways to Enjoy Cruciferous Vegetables
Ways to Enjoy Cruciferous Vegetables

Eating more cruciferous vegetables can be both delicious and easy if you incorporate them into your diet creatively. They are a bonus for gut health, too! Here are some practical tips and ideas to help you include more crucifers in your meals:

Adhering to a Mediterranean diet cuts the risk of cognitive decline in older people
Adhering to a Mediterranean diet cuts the risk of cognitive decline in older people

You’re never too late to protect your brain from cognitive decline, according to a recent study published in the journal Molecular Nutrition and Food Research. New data offers a better understanding of the physiological factors related to the effect of diet on cognition as we age.

Help for Those Who Care for Patients with Dementia
Help for Those Who Care for Patients with Dementia

Mealtime is no picnic for many people with dementia and the caregivers that are helping them live at home

Your Gut Drives the Metabolic Bus
Your Gut Drives the Metabolic Bus

If you’re looking to keep chronic disease at bay, take care of your gut- specifically your gut bacteria. Research conducted at the Boyce Thompson Institute (BTI) and Cornell University shows that a certain fatty acid made by gut bacteria impacts fat metabolism in animals.

Meal Prep: Shredded Chicken
Meal Prep: Shredded Chicken

Overall, using shredded chicken breast can contribute to a healthy and convenient cooking experience while offering numerous nutritional benefits.

Strike a Pose! Yoga protects older women at risk of Alzheimer's disease
Strike a Pose! Yoga protects older women at risk of Alzheimer's disease

Kundalini yoga is a spiritual and physical practice that aims to awaken the dormant energy believed to be coiled at the base of the spine. This energy, often referred to as Kundalini energy, is considered the life force or primal energy within an individual according to Hindu and yogic philosophy.

Kundalini yoga incorporates various techniques including physical postures (asanas), breathing exercises (pranayama), chanting (mantra), meditation, and the use of specific hand gestures (mudras) to activate and balance the flow of energy throughout the body.

The practice is deeply rooted in ancient Indian tradition and was popularized in the West by Yogi Bhajan in the late 20th century. Kundalini yoga is often associated with dynamic movements, rapid breathing patterns, and the repetition of mantras to stimulate energy flow and promote spiritual awareness. It's renowned for its transformative effects on both the body and mind, promoting strength, flexibility, mental clarity, and a sense of inner peace.

Use of Cannabis Linked to Increase in Heart Attack and Stroke Risk
Use of Cannabis Linked to Increase in Heart Attack and Stroke Risk

"In the overall population, the study findings are consistent with other studies indicating that daily cannabis use was associated with an increase in heart attack, stroke, and the combined endpoint of coronary heart disease, heart attack, and stroke. As cannabis use continues to grow in legality and access across the U.S., practitioners and clinicians need to remember to assess cannabis use at each patient encounter to have a non-judgmental, shared decision conversation about potential cardiovascular risks and ways to reduce those risks.”

Sound the alarm! Regular sleep needs our attention.
Sound the alarm! Regular sleep needs our attention.

In the short term, people are advised to try and maintain a sleep schedule that is sufficient for them to feel rested enough, as often as they possibly can. Keeping a fixed wake-up time, even on weekends, and going to bed when you feel sleepy will help ensure you frequently get enough restorative sleep.

Fastest Healthy Meals
Fastest Healthy Meals

When you're short on time but still want a healthy dinner, opting for quick and nutritious recipes is the way to go. Here are some ideas for the fastest healthy dinners from our test kitchen.

Light Physical Activity 101
Light Physical Activity 101

While light physical activity may not provide the same cardiovascular benefits as moderate or vigorous exercise, it still offers health benefits such as improved circulation, increased energy expenditure, and stress reduction. It's especially beneficial for individuals who are just starting to incorporate physical activity into their routine or those who have mobility limitations. Incorporating light physical activity throughout the day can contribute to overall health and well-being.

MyPlate: Get Ready for Summer
MyPlate: Get Ready for Summer

Adapting your MyPlate guidelines for summer can help you make the most of seasonal produce and maintain a balanced diet. Here's how you can adjust your MyPlate recommendations for the summer months.

Lipids and Cognitive Decline
Lipids and Cognitive Decline

We recently reviewed how serum lipids and CSF lipids shouldn’t be treated the same when it comes to preventing dementia. This week we’ll take a look at HDL, triglycerides, and other factors in protecting your precious noggin.

Reversing Childhood Obesity Through Light Exercise
Reversing Childhood Obesity Through Light Exercise

Here is the latest overview on kids and obesity

So Many Burgers – Which One to Choose?
So Many Burgers – Which One to Choose?
Functional Ingredient Spotlight: Green Coffee Extract
Functional Ingredient Spotlight: Green Coffee Extract

Unroasted #coffee beans contain higher amounts of chlorogenic acid (CGA) — the #phytochemical in coffee that provides many of the health benefits — than roasted coffee.

Studies using CGA have found that it decreases fasting blood sugar, insulin levels, triglycerides, and LDL cholesterol as well as reducing body weight and decreasing body fat.

So let’s talk about green coffee extract, a popular #functionalingredient…

Cooking Demo Tool Kit:

Featured
“Build Your Own” Style Dinners
“Build Your Own” Style Dinners

Here are cooking demos designed to make family meals more fun.

Cooking on Induction Stoves
Cooking on Induction Stoves

Using a portable induction stove for a cooking demo is a great idea. Here are the pros, cons, and success tips.

15 Tips for Smoother Cooking Demos
15 Tips for Smoother Cooking Demos

These 15 strategies for smoother cooking demos are very easy to do and they will make your next one make you feel like a star!

Popular items from our store:

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

Previous

August 2025 Newsletter, White Label Newsletter, and Toolkit
Next

June 2025 Newsletter, White Label Newsletter, and Toolkit