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Hatch a Plan for Egg-ceptional Nutrition in April

Hatch a Plan for Egg-ceptional Nutrition in April

Ashley Gehl, M.S., Dietetic Intern, NDSU Extension Service

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April is National Pecan Month

April is National Pecan Month

Sallie Yakowicz, Program Assistant, NDSU Extension Service

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Start Your Garden and Bring it to the Table

Start Your Garden and Bring it to the Table

Allison Benson, RD, LRD, Program Assistant – NDSU Extension Service

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Fire Up Fresh Flavors

Fire Up Fresh Flavors

Sallie Yakowicz, Program Assistant, NDSU Extension Service

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Spice It Up This Spring

Spice It Up This Spring

Ashley Gehl, Dietetic Intern, NDSU Extension Service

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Spear Your Way to Good Health

Spear Your Way to Good Health

Allison Benson, RD, LRD, Program Assistant

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June is National Dairy Month

June is National Dairy Month

MyPlate suggests that we choose fat-free or low-fat milk and yogurt, as well as reduced-fat or low-fat cheese.

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Stay Hydrated This Summer

Stay Hydrated This Summer

With temperatures rising, be sure to stay hydrated while enjoying the great outdoors this summer. Instead of grabbing a sugar-sweetened beverage, such as lemonade, Gatorade or juice, choose to quench your thirst with water.

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July is Picnic Month! Try These Tips for a Safe Picnic

July is Picnic Month! Try These Tips for a Safe Picnic

Before you pack up the picnic basket and cooler, remember these simple tips to ensure that unwanted bacteria won't have a place at your table.

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Does Coffee Have Health Benefits?

Does Coffee Have Health Benefits?

Are you a coffee drinker? How much coffee do you drink each day? Is it good for you?

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Kids in the Garden: Introducing Gardening to Youth

Kids in the Garden: Introducing Gardening to Youth

Some people think that gardening is only an adult activity, but gardening is good for youth, too.

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Gearing Up for Fall Sports

Gearing Up for Fall Sports

As fall approaches, many children, adolescents and teens will start practicing after a break from sports during the summer. Preparing for physical activity and exercise is important for preventing injuries and optimizing performance.

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Reduce, Reuse, Recycle: Learn to Compost

Reduce, Reuse, Recycle: Learn to Compost

Composting is an extraordinary process. Given time, kitchen scraps, grass clippings, shredded paper or leaves can yield this black gold soil. Just as well-nourished children thrive, our gardens prosper with the nutrients and microorganisms that compost provides.

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Salsa Rules

Salsa Rules

Salsa is one of those foods that definitely require a current, research-tested recipe. That’s because salsa is a mixture of acidic and low-acid ingredients, and the acidity level and processing time play major roles in determining safety. If you improperly home-can salsa, you could put yourself at risk for botulism, a potentially deadly foodborne illness.

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Too Late to Start a Garden? Think Again!

Too Late to Start a Garden? Think Again!

Planting late in the season offers many advantages in North Dakota, and you have a variety of vegetables from which to choose.

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Enjoy Apples in Season

Enjoy Apples in Season

You probably have heard the expression “an apple a day keeps the doctor away.” The person who coined that phrase was right. Researchers have shown that apples are good for your health. Apples also provide taste, texture and color in your diet.

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Let the Fall Harvest Begin and Purchase Locally

Let the Fall Harvest Begin and Purchase Locally

In September, we begin to see the fruits of our labor as the harvest season begins. We have many fruits and vegetables available that are considered “in season” during the fall harvest. Enjoy the benefits of purchasing produce in their natural growing season.

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Forging Homemade Meals

Forging Homemade Meals

All the activities in “back-to-school September” can feel like the New Year for families. So this year, make a new school year “resolution” to have more family meals.

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Sept. 1 is National Tailgating Day

Sept. 1 is National Tailgating Day

Picnics and grill-outs before football games (tailgating) can be a lot of fun. However, we all need to remember food safety this fall as many of us take part in this American pastime.

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Pumpkin to Pumpkin Spice Everything

Pumpkin to Pumpkin Spice Everything

The weather is getting colder, leaves are changing colors and we soon will be wearing sweaters and boots. Fall also is the time for something special: pumpkins.

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Enjoy Foods from Field to Table

Enjoy Foods from Field to Table

Summer is almost over, school has started and fall clearly is on the way. Time is running out to enjoy the good weather in North Dakota, so why not spend some of the time you have left in a fun and healthful way: shopping at a local farmers market?

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Family Meals: Small Investments, Large Returns

Family Meals: Small Investments, Large Returns

If you're concerned about what your family does (and doesn't) eat, the solution could be as close as your kitchen table. Gathering around the table to eat as a family has all kinds of benefits.

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How Do You Use Your Thanksgiving Leftovers?

How Do You Use Your Thanksgiving Leftovers?

Thanksgiving requires a lot of planning, and having leftovers can provide a challenge and a reward.

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Avoid Weight Gain While Still Enjoying the Holidays

Avoid Weight Gain While Still Enjoying the Holidays

People gain on average about 1.3 pounds during Christmas and New Year’s. Although the gain doesn’t seem like much, it adds up each year because the weight gain usually is not lost.

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Holiday Gift Giving Made Easy

Holiday Gift Giving Made Easy

The holiday season brings holiday cheer, tasty treats and time for us to thank those we love. However, we don’t always need to purchase a gift for our loved ones.

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10 Tips to Stay Active This Winter

10 Tips to Stay Active This Winter

When cold winter temperatures keep us indoors, what can we do to stay fit?

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Cooking With Kids Throughout the Holidays

Cooking With Kids Throughout the Holidays

Holidays are the perfect time to teach your children about cooking homemade dishes for family gatherings.

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Try These Strategies to Stay Motivated with New Year's Fitness Goals

Try These Strategies to Stay Motivated with New Year's Fitness Goals

January usually is the time of year when many people make a New Year’s resolution to get fit by exercising regularly. Did you know that updated fitness guidelines were released in November 2018?

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What is the TLC Diet?

What is the TLC Diet?

You may have seen food labels claiming the food to be low in cholesterol, but why does that matter? How can we have good and bad cholesterol? What does lower cholesterol actually do for my health? What foods have cholesterol in them?

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What is the Mediterranean Diet?

What is the Mediterranean Diet?

The Mediterranean diet promotes high consumption of fruits, vegetables, grains, cereals, nuts and seeds.

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What is the DASH Diet?

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to support your heart, and it emphasizes the foods you’ve probably always been told to eat to support the cardiovascular system as a whole.

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Trends in Fat Consumption

Trends in Fat Consumption

The world of nutrition is ever-changing, with new research and dietary trends constantly emerging. Keeping track of new trends in foods and diets can be overwhelming, especially when deciding whether health claims are accurate.

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Reflect on Your Food Choices During National Nutrition Month

Reflect on Your Food Choices During National Nutrition Month

We are consumed by several different recommendations and guidelines, so how do we know what we really should be eating?

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Ask Yourself Some Questions This Month

Ask Yourself Some Questions This Month

Let this month be a springboard toward more healthful eating.

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Feed Your Eyes to See in the Future

Feed Your Eyes to See in the Future

Your eyes are very important for everyday living. As we age, our eyes tend to decline due to various diseases, including cataracts, macular degeneration and glaucoma, to name a few. These diseases can cause vision loss and are painful.

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Egg-cellent Tips for Cleaning the Refrigerator

Egg-cellent Tips for Cleaning the Refrigerator

After being cooped up inside all winter, we need a fresh start. Here are egg-cellent tips for freshening the refrigerator.

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Start Simple With MyPlate

Start Simple With MyPlate

A new campaign to promote healthful eating was launched in mid-March by the U.S. Department of Agriculture, and you can help promote the messages to your family and friends through social media from Twitter to Facebook. (You also can share in other ways, such as conversations.)

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5 Questions About Sodium

5 Questions About Sodium

Here are five questions to help you learn more about sodium.

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3 Questions About Whole Grains

3 Questions About Whole Grains

Whole grains have been a major source of nourishment for thousands of years. Whole grains provide many nutrients, including B vitamins and fiber.

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Packing a Lunch 101

Packing a Lunch 101

Do you find yourself quickly grabbing lunch at the nearest fast-food restaurant or vending machine during a busy workday? Meals eaten out are typically high in calories, unhealthy fats and sodium.

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Cow's Milk Versus Plant-based Beverages

Cow's Milk Versus Plant-based Beverages

During the past few years, plant-based milk alternatives have been a growing trend. Deciding which milk to purchase can be overwhelming when you are faced what seems to be endless options to choose from in the milk section.

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5 Steps to Keep Your Brain Healthy

5 Steps to Keep Your Brain Healthy

Your brain is one of the most complex organs in your body, requiring about 20% of the calories you eat per day to function.

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Know Your Leafy Greens

Know Your Leafy Greens

Have you ever felt overwhelmed while shopping in the produce section of the grocery store? The variety of color and choices can be intimidating. Leafy greens are a popular item that have many different options to choose from. Selections include lettuce, spinach, beets, Swiss chard, kale and arugula.

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Here's the Scoop on Ice Cream

Here's the Scoop on Ice Cream

July is National Ice Cream Month and the third Sunday in July is National Ice Cream Day.

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Stop and Try Some Strawberries

Stop and Try Some Strawberries

How many pounds of fresh strawberries do Americans consume each year?

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All About Rhubarb

All About Rhubarb

This herbaceous perennial (grows back yearly) is characterized by its long, bright red stem (stalk) with dark, leafy greens.

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Expanding Our Cultural Knowledge: Brazilian Cuisine

Expanding Our Cultural Knowledge: Brazilian Cuisine

“My name is Larissa Gonçalves. I’m a nutrition senior-year undergraduate student from Brazil. I was a short-intern at the NDSU Extension Food and Nutrition Department and I’m going to share with you one of our food customs with some questions and answers about beans and rice.”

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Back to School With Smart Snacking

Back to School With Smart Snacking

As a new school year begins, remember that a child’s brain needs fuel to learn. Snacks are a great way to give our body and mind the energy they need between meals.

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Why Breakfast?

Why Breakfast?

Today’s culture is busy and people are oftentimes on the move among work, school, events and other activities throughout the day. Many people have to rush out the door in the morning and do not take time to eat a complete breakfast, the most important meal of the day.

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Focus on Rosemary

Focus on Rosemary

If stored properly, fresh rosemary will keep in the refrigerator for 10 to 14 days.

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Exploring Other Cultures With a Fresh Fruit Bowl

Exploring Other Cultures With a Fresh Fruit Bowl

My name is Larissa Gonçalves. I’m a nutrition senior-year undergraduate student from Brazil. I was a short-intern at the NDSU Extension Food and Nutrition Department, and I’m going to share with you one simple way to get fresh this summer.

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Red-y for September Apples?

Red-y for September Apples?

As we venture into September, this month kicks off the first couple of weeks of fall. With fall comes the family-friendly activity of apple picking. Are you red-y to learn more about apples?

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More About Pumpkin!

More About Pumpkin!

Do you know how to prepare or preserve pumpkin to enjoy later? You might be surprised at how tasty a pumpkin pie made with fresh pumpkin is!

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Pumpkin, Spice and Everything Nice

Pumpkin, Spice and Everything Nice

At this time of year, we have a wide range of treats featuring pumpkin spice.

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Holiday Season Hacks: Try These Tips to Help You Avoid Weight Gain

Holiday Season Hacks: Try These Tips to Help You Avoid Weight Gain

Apple pie, freshly baked cookies, mashed potatoes, gravy and Mom’s famous hot dish: Is your mouth watering with excitement for the holiday season?

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New Food and Diet Trends: Intermittent Fasting

New Food and Diet Trends: Intermittent Fasting

Food trends and fad diets always will be in high demand as long as people are striving to become healthy and reduce their current weight status. As obesity and overweight statuses remain high throughout the world, people who pursue lose weight look for the newest trends that encourage weight loss.

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Smart Swaps During the Holidays

Smart Swaps During the Holidays

During Thanksgiving, an average American will eat more than 3,000 calories for dinner. The table is packed with appetizers, high-calorie dishes, snacks, and perhaps, alcohol. The endless options of food are tempting, but with a few swaps, staying on track with your fitness goals is possible.

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To Carb or Not to Carb

To Carb or Not to Carb

“Oh, you’re a dietetics major? Tell me more about the keto diet!” This is a common conversation starter when people find out I am studying dietetics. In this article, I am presenting the pros and cons of the keto diet.

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What’s the Best Beverage Choice?

What’s the Best Beverage Choice?

What is your best beverage choice? You probably guessed the answer: The absolute best beverage choice is water. It has many economical and health benefits that help promote this rank.

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Health and Fitness Apps

Health and Fitness Apps

Many of the new trends in today’s world involve technology. People have many ways to track their fitness and overall health, but using apps on a smartphone is rising in popularity. Many of these health apps promote healthful living, including workouts, and give their users motivation to live a healthful lifestyle.

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Vegetarian Diets: Pros and Cons

Vegetarian Diets: Pros and Cons

According to the Washington Post, 5% of Americans identify themselves as vegetarians. Harvard Medical School has noted the increasing popularity of the vegetarian diet among Americans.

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Sleep and the Adverse Effects of Not Getting Enough of It

Sleep and the Adverse Effects of Not Getting Enough of It

“The grind.” We all have heard this term before, whether from friends telling you about how they pulled an all-nighter studying for an exam or co-workers talking about their ability to function on only four hours of sleep.

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Activity Tracker: The New Fitness

Activity Tracker: The New Fitness

The health and fitness industry is ever-changing as new methods emerge and new technology becomes available.

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Let’s Cook Beans in a Pressure Cooker

Let’s Cook Beans in a Pressure Cooker

Dry beans are an excellent source of plant-based protein, fiber and several other nutrients. Dry beans can be used in a variety of ways on your menu, and they are affordable at about 15 cents per serving.

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Reducing the Effects of Arthritis

Reducing the Effects of Arthritis

More than 350 million individuals worldwide are affected by arthritis and joint diseases. In the U.S., nearly 43 million people, which is approximately 20% of the population, are affected.

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Heart Disease and Inflammation: What Does My Diet Have to Do With It?

Heart Disease and Inflammation: What Does My Diet Have to Do With It?

Every year, 850,000 people in America have a heart attack, according to the Centers for Disease Control and Prevention. But how many people know what exactly contributed to the event occurring in the first place?

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Spring’s Almost Here; Need More Sunscreen?

Spring’s Almost Here; Need More Sunscreen?

Did you know one in five Americans will develop skin cancer by the age of 70? Did you know that more than two people die of skin cancer in the U.S. every hour? If you were told that having more than five sunburns doubles your risk for melanoma, would you do something to lower your risk?

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Exercise and Inflammation: What’s the Link?

Exercise and Inflammation: What’s the Link?

Did you know that 20 minutes of vacuuming is like walking one mile? Or that 10 minutes of stretching is like walking the length of a football field?

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Feeling Any Effects of Our Long, Cold Winter?

Feeling Any Effects of Our Long, Cold Winter?

North Dakota is one of the northern states with a population strongly affected by seasonal affective disorder (SAD), especially during winter months. According to the Alternative Medicine Review, SAD is more prevalent in northern climates due to shorter days and less exposure to sunlight. SAD results in symptoms such as depression, fatigue, increased cravings for carbohydrates and weight gain.

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Stress: How Are You Handling it?

Stress: How Are You Handling it?

How have you been feeling lately? Have you had a tough time sleeping at night, or are you over/under eating, procrastinating or neglecting responsibilities or getting sick with a cold or flu often? You likely are experiencing significant stress.

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Try This Quiz About CDC Recommendations for Coronavirus

Try This Quiz About CDC Recommendations for Coronavirus

Almost every newscast begins with “breaking news” about COVID-19, a specific strain of the corona family of viruses that has caused many illnesses and deaths. Have you been listening to the recommendations?

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How to Prepare Dry Beans

How to Prepare Dry Beans

Dry beans are one of the major crops in our region, and they are inexpensive foods to add to our menus. They provide protein, fiber and a variety of vitamins and minerals. While canned beans are convenient, many types are canned with added salt and the canned version is more expensive than dry.

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Creating a Healthful Food Environment

Creating a Healthful Food Environment

Imagine this: You’re put in charge of the snack table for your kids’ next event. How do you properly arrange the table to promote the healthful food options? What types of foods do you ask volunteers to bring?

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Food Safety and COVID-19: Tips for Keeping You Safe

Food Safety and COVID-19: Tips for Keeping You Safe

You may have heard with the recent coronavirus (COVID-19) pandemic that you should be washing your food with products such as detergent, dish soap or even bleach to prevent you from getting the virus. Stop! Here are all the facts you need to know about food safety and the coronavirus.

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Let’s Grow! Leafy Greens Are More Than Just Spinach, Kale

Let’s Grow! Leafy Greens Are More Than Just Spinach, Kale

When you think of leafy green vegetables, you probably think of spinach, romaine lettuce or kale, but explore one of the other options, such as arugula, cabbage, collard greens, microgreens, Swiss chard and bok choy.

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Gardening Update: All About Snap Beans

Gardening Update: All About Snap Beans

Whether you call them snap beans, green beans or string beans, they are the same thing. By now, if you have planted beans in our region, you are having fun watching them grow.

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Do’s and Don’ts of Soil Health

Do’s and Don’ts of Soil Health

Gardening is one of my all-time favorite summer hobbies. Not only does the process result in healthful and delicious fresh produce for my family, but it gets me outside for fresh air and some daily exercise.

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What Are the Food Sources of Protein?

What Are the Food Sources of Protein?

We all need protein in our diet, regardless of our age. A nutritious, well-balanced diet is especially important for children as they grow.

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What Are Our Protein Needs as We Grow Up and Grow Older?

What Are Our Protein Needs as We Grow Up and Grow Older?

Eating enough protein is important for healthy bones and muscles, especially as people get older or children are growing. But how much protein should you eat? The answer depends on your age, body weight, gender and activity level.

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Stay Hydrated This Month and All Year

Stay Hydrated This Month and All Year

As the temperature continues to rise, try a big glass of ice water or a cold slice of fresh, juicy watermelon. Staying hydrated throughout the "dog days" is crucial to keeping cool and safe throughout summer.

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What is Aerobic Exercise?

What is Aerobic Exercise?

The President's Council on Sports, Fitness and Nutrition recommends that adults perform at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic activity per week.

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Getting to the Root of the Issue: Harvesting and Storing Root Crops

Getting to the Root of the Issue: Harvesting and Storing Root Crops

It’s time for the most anticipated part of gardening; the harvest! After months of care and tending, the produce you’ve grown is ready to be enjoyed.

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Shop Your Pantry and Use the Beans

Shop Your Pantry and Use the Beans

Do you have beans just sitting in your pantry gathering dust? Have you run out of ideas for using dry beans?

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Does a Vegetarian Diet Provide All the Nutrients You Need?

Does a Vegetarian Diet Provide All the Nutrients You Need?

Vegetarian diets have the potential to lower levels of obesity, reduce the risk of heart disease and decrease blood pressure. However, similar to eliminating anything from the diet, nutrient deficiencies can occur. Vegetarians have the potential to experience deficiencies in calcium, iron, protein, vitamin B-12 and vitamin D.

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Preserve Your Garden’s Bounty Safely

Preserve Your Garden’s Bounty Safely

If your vegetable garden was prolific this year or gardeners shared their bounty with you, you may be thinking about canning, freezing or drying some produce so you can enjoy it this winter.

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Resistance Exercise and You

Resistance Exercise and You

Resistance exercise, like weightlifting, is the perfect partner of aerobic exercises such as jogging.

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How to Beat the Cold and Flu

How to Beat the Cold and Flu

Why is Washing Your Hands Important?

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Does Vitamin D Status Affect COVID-19?

Does Vitamin D Status Affect COVID-19?

Did you know that vitamin D can help keep your bones strong so you can maintain an active lifestyle? Many people in the northern Plains do not receive enough of this vitamin.

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Winterizing Your Garden for Spring Success

Winterizing Your Garden for Spring Success

Sadly, the emergence of pumpkins on porches and football on Friday nights means that fall has arrived and our gardening days are limited.

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Sponsored in part by the Sanford Health Foundation.

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