July 2026 Newsletter, White Label Newsletter, and Toolkit

Written By Judy Doherty, MPS, PCII

Happy July!

This has been one of our most productive months in a long time. We launched the new Member Dashboard — a home base where all your libraries, videos, recipes, calculators, health calendar, linked handouts, and this newsletter are in one place.

We also added a search box to both the Handout Library and PowerPoint Library — type any keyword and matching files appear instantly across all categories. No more scrolling through folders to find what you need. And we added new PowerPoint shows this month, so it is worth a fresh look even if you have been a member for a while.

The Stir It Up cooking video series is ramping up, and the handout library just crossed 650 PDFs. There is a lot in there you may not have seen.

New this month: a Health Calculators page built just for members, with eight interactive tools including BMI, calorie needs, hydration, blood pressure, cholesterol, heart risk score, the CDC Prediabetes Risk Test, and a MyPlate daily score — plus reference charts you can share with clients. Access this from your Member Dashboard or with the button below.

Your July toolkit is below. Stay cool and cook something delicious!

— Judy

PS Have a comment, request, or question? Email me!

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This Month’s Articles

Featured
What's New in Your Member Area: A Whole Lot, Actually
What's New in Your Member Area: A Whole Lot, Actually

If it's been a little while since you last poked around your member area, you're in for a surprise. We've spent the last stretch rebuilding, expanding, and streamlining almost everything you use week to week — from the handout library to the calculators to how you print a lesson for class. Here's the full rundown.

Reducing risk for diabetes is possible, even without weight loss, according to new study
Reducing risk for diabetes is possible, even without weight loss, according to new study

‍If you’ve ever known someone with pre-diabetes, they may have been told that weight loss will lower their blood sugar. While research still supports this advice, a recent study suggests that lifestyle and diet changes alone may move the needle. 1, 2   ‍

Can Sparkling Water Boost Weight Loss?
Can Sparkling Water Boost Weight Loss?

Sparkling water is everywhere right now, and it's easy to see why: it's a calorie-free swap for soda and sweetened drinks. A recent study looked at whether the fizz itself might also give blood sugar and metabolism a boost. The short answer: maybe a little, but not enough to make a real difference on its own.

Protect Your Skin, Stay Cool, and Hydrate
Protect Your Skin, Stay Cool, and Hydrate

Summer is a great time to enjoy the outdoors, but too much sun and heat can lead to sunburn, dehydration, heat exhaustion, and heat stroke. A few simple habits can help keep you healthy all season long.

Make Quinoa In Your Instapot
Make Quinoa In Your Instapot

Quinoa is a quick-cooking whole grain, and the Instapot makes it even easier — no watching the stove, no guessing when it's done.

SUGAR-FREE LAZY PEACH PIE
SUGAR-FREE LAZY PEACH PIE

No crust, no added sugar — just ripe peaches doing the work

The trick to this pie is patience, not sugar. Letting peaches ripen fully on the counter concentrates their natural sweetness to the point that no added sugar is needed at all. Skip the crust, skip the sugar, and let ripe fruit and a hot oven do the rest.

5 Ways + A Bonus for Using Cherry Tomatoes
5 Ways + A Bonus for Using Cherry Tomatoes

Cherry tomatoes are at their peak this time of year, and unlike many summer vegetables, they hold up well in the refrigerator — so stocking up doesn't mean racing to use them before they spoil. Here are five easy ways to work through a full basket.

3 Easy DASH Lunches
3 Easy DASH Lunches

The DASH diet isn't just about cutting sodium — it's just as much about adding in vegetables, fruits, and legumes. These three lunches do both at once, and every one of them ends the same easy way: fresh fruit for dessert.

What Is In Season?
What Is In Season?

Eating with the seasons means better flavor, better prices, and often better nutrition — produce picked at peak ripeness has less distance to travel and less time to lose nutrients. Here's what to look for at the farmers market or grocery store from now through September.

GLP-1 Tips & Tricks
GLP-1 Tips & Tricks

Glucagon-like peptide medications (AKA GLP-1 agonists) such as Wegovy and Zepbound are taking the weight loss industry to a whole new level.

According to a recent Gallop poll, nearly 15.5 million US adults have used weight loss medications. 1 The CDC National Center for Health Statistics notes that over 1 in 4 adults with diabetes have used injectable medications as well. 2

A DASH-ing Way to Start Your Day With Breakfast
A DASH-ing Way to Start Your Day With Breakfast

The DASH Diet (Dietary Approaches to Stop Hypertension) is one of the most researched eating patterns for improving heart health and overall wellness. It emphasizes fruits, vegetables, whole grains, low-fat dairy, lean proteins, nuts, seeds, and beans while limiting sodium, added sugars, and saturated fat.

What Are Dense Bean Salads
What Are Dense Bean Salads

Dense Bean Salads (often called DBS on social media) are hearty, meal-prep-friendly salads built around beans instead of leafy greens. Unlike traditional salads that wilt after a day, dense bean salads are designed to be packed with fiber-rich ingredients that hold up well in the refrigerator for several days, making them ideal for healthy lunches and quick dinners.

What’s In Season
What’s In Season

There are so many choices for fresh fruits and veggies in the store! Plan which ones you will use this week.

Check out our watermelon salad above made with fresh watermelon, cucumbers, onions, mint, and feta cheese.

One Week Plan for Micro-Prepping
One Week Plan for Micro-Prepping

Start Small

You don't need dozens of containers or a detailed meal plan. Simply make a little extra whenever you cook. Roast one more tray of vegetables, cook an extra serving of grains, or prepare additional protein.

Micro-prepping is one of the easiest ways to save time, reduce stress, and make healthy eating more achievable—because sometimes the best meal prep strategy is simply cooking once and serving twice.

What is Micro-Prepping?
What is Micro-Prepping?

Micro-Prepping: Cook Once, Serve Twice

Meal prep doesn't have to mean spending an entire Sunday chopping vegetables and filling rows of containers. A simpler approach is micro-prepping—doing a little extra each time you cook so future meals come together faster and with less effort.

The idea is simple: whenever you're making a meal, prepare extra ingredients or portions for another meal later in the week. You're already washing, chopping, cooking, and cleaning. A few additional minutes can save you much more time later.

6 Natural Sweeteners - Alternatives to Sugar - How Do They Stack Up?
6 Natural Sweeteners - Alternatives to Sugar - How Do They Stack Up?

While these alternatives can offer flavor and small amounts of nutrients, moderation is still important. The healthiest approach is to gradually reduce your preference for sweetness overall while choosing minimally processed sweeteners when possible.

This Month’s Recipes

Summer Salad

Summer Salad

Yield 4
Author Judy Doherty
Prep time
12 Min
Total time
12 Min

Here is an irresistible summer salad with fresh tender greens, berries, pistachios, and bits of goat cheese. The key to its success is super fresh ingredients.

Cook modePrevent screen from turning off

Ingredients

Salad
  • 6 cups mixed greens
  • 1 cup quartered and hulled strawberries
  • 1/2 cup blackberries
  • 3/4 cup blueberries
  • 1/4 cup roasted and shelled pistachios
  • 2 tablespoons goat cheese
  • 1 cups fresh raspberries
  • 1/4 cup water
  • 0.3 cups plain yogurt
  • 2 tablespoons balsamic vinegar
  • 0.3 cups olive oil
  • 0.3 teaspoons freshly ground black pepper

Instructions

Salad
  1. Arrange all of the items for the salad in a large salad bowl, scattered randomly like the photo.
  2. Keep chilled until ready to serve.
  3. Serve with the Raspberry Vinaigrette on the side.
Dressing
  1. Puree the raspberries with water in a blender or food processor until smooth. Strain to remove the seeds. Rinse and dry the blender.
  2. Return the raspberry puree to the blender and add 0.3 cups of plain yogurt, 2 tablespoons of balsamic vinegar, and 0.3 teaspoons of freshly ground black pepper. Blend until smooth and well combined.
  3. With the blender running on low, slowly drizzle in 0.3 cups olive oil until the dressing is smooth and emulsified.
  4. Transfer to an airtight container or jar and refrigerate. Serve with the salad.

Nutrition Facts

Calories

284

Fat

22 g

Sat. Fat

4 g

Carbs

18 g

Fiber

5 g

Net carbs

13 g

Sugar

9 g

Protein

5 g

Sodium

54 mg

Cholesterol

6 mg

If you don’t want to use green beans you can top with steamed broccoli.

copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
Fajita Burrito

Fajita Burrito

Yield 3
Author Judy Doherty
Prep time
5 Min
Cook time
15 Min
Total time
20 Min

Cook it quick in one pan then serve it rolled up. Watch them disappear fast!

Cook modePrevent screen from turning off

Ingredients

  • 2 tsp canola oil
  • 1/2 onion, sliced
  • 1 red or green bell pepper, sliced
  • 1 hot green chili pepper, minced (without seeds)
  • 1 zucchini, cut in half and slced
  • 1 cup chicken tenders, cut up
  • 1 tablespoon chopped cilantro
  • 1 lime
  • 6 tortillas

Instructions

  1. Heat the canola oil in a large nonstick wok or skillet. Saute the onion and peppers until they are soft and a little golden. Add the chicken with the cilantro and lime, cover, and cook until the chicken is done, about 5 minutes. Stir occasionally.
  2. Roll the fajita mix into 8 inch whole wheat flour tortillas. Makes about 6 tortillas or 3 servings.
  3. Chef's Tips: Serve with fresh salsa and a large tossed salad.

Nutrition Facts

Calories

337

Fat

10 g

Sat. Fat

3 g

Carbs

39 g

Fiber

5 g

Net carbs

34 g

Sugar

6 g

Protein

23 g

Sodium

482 mg

Cholesterol

50 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

From The Blog:

Featured
What Are Ultra-Processed Foods? A Dietitian's Plain-Language Guide (+ Free Handout)
What Are Ultra-Processed Foods? A Dietitian's Plain-Language Guide (+ Free Handout)

"Ultra-processed" is everywhere right now — in headlines, on social media, and in your clients' questions. But the term gets used so loosely that it causes more anxiety than action. Here's the clear, balanced version you can share with clients, students, and patients with links to our dietitian’s article and PDF handout.

Protein Comparison Chart
Protein Comparison Chart

Free printable protein comparison chart — grams of protein in meat, beans, dairy, and more. A ready-to-use handout for dietitians and clients.

Introducing Our Free Nutrition Crossword Puzzle Maker
Introducing Our Free Nutrition Crossword Puzzle Maker

We just launched a free Nutrition Crossword Puzzle Maker, and it's built for exactly that moment. Type in your own words and clues — whatever you're teaching that day, whether it's MyPlate food groups, hydration, label reading, or anything else — and the tool instantly builds a complete, interlocking crossword puzzle around them, numbered clues and all.

Cyclosporiasis Handout
Cyclosporiasis Handout

Preventing Cyclosporiasis: Wash your produce. Refrigerate your leftovers. Good habits — but neither one stops Cyclospora, and cases are running high this summer. Here's what actually protects you, plus a free handout for your clients.

The Low-Sodium Grocery List (Free Printable PDF)
The Low-Sodium Grocery List (Free Printable PDF)

Free printable low-sodium grocery list. Aisle-by-aisle PDF with foods to buy, foods to skip, and the label rule that does most of the work. No sign-up required.

The New 2026 Food Pyramid: Free Printable Handout and Leader's Guide
The New 2026 Food Pyramid: Free Printable Handout and Leader's Guide

The USDA's new food pyramid is upside down. Here's what changed, what didn't, and free printable handouts for your clients — no sign-up required.

12 Salad Presentation Ideas for Cooking Demos & Displays
12 Salad Presentation Ideas for Cooking Demos & Displays

Here are 12 plated salad presentation ideas from a professional chef whose passion is to cook healthy and make a lot of salads.

5 Fast and Easy Cooking Demonstration Ideas
5 Fast and Easy Cooking Demonstration Ideas

Putting together an engaging and informative cooking demonstration is much harder than it looks. Don't worry, though, because our chefs and presenters have tons of wonderful cooking demonstrations under their belts and share here with tips, ideas, and guides and printable PDF.

Handout: 4 Ways to Hydrate Healthier PLUS One New Study on Hydration and Aging
Handout: 4 Ways to Hydrate Healthier PLUS One New Study on Hydration and Aging

But a new study by the NIH/National Heart, Lung and Blood Institute indicates that adequate hydration might help us age more healthfully and live longer than those who do not hydrate enough.

Build A Higher Fiber Salad PDF Handout
Build A Higher Fiber Salad PDF Handout

Creating a high-fiber salad is easy and delicious! Here are some of the highest fiber salad ingredients you can include plus great ways to prepare salad combos.

MyPlate Printables — Free PDF Pack, Template & Worksheet
MyPlate Printables — Free PDF Pack, Template & Worksheet

Free printable MyPlate pack — the diagram, a blank build-your-plate template, daily amounts, the hand portion guide, and worksheets. No sign-up required.

The Vegetable List Printable
The Vegetable List Printable

Free printable vegetable list. All five subgroups — dark green, red & orange, beans, starchy, other — plus how much you need each week and the rainbow chart.

How to Read a Food Label — Free Printable PDF Guide
How to Read a Food Label — Free Printable PDF Guide

You don't have to read the whole label. You have to read five lines. Free printable food label guide with the 5%/20% rule and a worksheet. No sign-up required.

Free Printable Portion Control Plate + Hand Portion Guide
Free Printable Portion Control Plate + Hand Portion Guide

Nobody carries a measuring cup to a restaurant. Nobody weighs their chicken on a Tuesday. What actually works is a picture you can hold in your head — and a pair of hands you already own.

Cheese Comparison Chart — Sodium, Fat & Cholesterol PDF
Cheese Comparison Chart — Sodium, Fat & Cholesterol PDF

Here’s a sample comparison chart for popular types of cheese, focusing on calories, saturated fat, and sodium per 1-ounce (28g) serving:

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!

Summer Farmer's Market Cooking Demo
Summer Farmer's Market Cooking Demo

Here are ideas for cooking demos at a farmer’s marketing with minimal equipment.

Cooking Demonstration Idea for June
Cooking Demonstration Idea for June

There are many ways to add flavor to tea without sugar, but many people still think of it as a bitter and unpalatable drink. End the misconceptions by demonstrating just how easy it is to make delicious iced tea at home...

Cooking with White Whole Wheat Flour: Crowd-Pleasing Calzones
Cooking with White Whole Wheat Flour: Crowd-Pleasing Calzones

White whole wheat flour is super versatile and a real crowd-pleaser. Check out how it adds the perfect whole grain boost to these tasty chicken calzones!

Infographic: Teaching an Engaging Class
Infographic: Teaching an Engaging Class

Today I took some of the key messages from one of our most popular posts of all time (Teaching a Cooking Class: Tips and Tricks) and turned them into a colorful infographic for your perusal...

Delicious Healthy Meals: Strawberry Dessert
Delicious Healthy Meals: Strawberry Dessert

It’s Fresh Fruit and Vegetable Month, and what better way to celebrate than with a bright new strawberry dessert? Whipped cream, mango puree, and strawberries fresh from the market all come together to make this show-stopping dessert, which is topped with toasted almonds and freshly-chopped mint.

Cooking Demonstrations
Cooking Demonstrations

Are you ready to take your cooking demonstrations to the next level? In this post, I detail my cooking demo background and highlight some new ways to help students be creative.

Cooking Demo Ideas from Advisors
Cooking Demo Ideas from Advisors

Our advisors weigh in with their cooking demo advice.

NEW From Our Store:

Use code MEMBER15 for 15% off plus free shipping

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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June 2026 Newsletter, White Label Newsletter, and Toolkit