What’s up with açai?
You see açai berry almost everywhere now. It’s touted as the “super berry” because it packs in antioxidants, vitamins, minerals, oleic acid (a type of heart-healthy monounsaturated fat) and potassium. So why can’t you find this mystery berry anywhere in your produce department?
       The fruit—which is dark purple, about the size of a grape and grows on the açai palm in South America—is just too fragile and spoils quickly. That’s why it’s found only in juices and other products. If you’re interested in adding açai to your diet, keep this caveat in mind: While you’ll hear a lot of claims that the berries can help you lose weight, lower your cholesterol and more, none of these claims have been backed by hard evidence. Most experts advise getting your fruit intake from whole fruits instead of juice, so consider nutritional powerhouses blueberries, plums and blackberries as alternatives.

Garden safely this season
Looking for a fun way to stay active and boost your heart health? Gardening is a great way to keep moving and is a stress reliever to boot. But all that bending, twisting, pulling and lifting can be physically challenging. Here are some tips, courtesy of the University of the Sciences in Philadelphia, to help you stay injury-free as you beautify your flowerbeds:
• Do stretching exercises before you begin.
• Use a fat trowel with a padded handle that’s made from one piece of metal from top to bottom. This will help maximize your grip, lessen the odds of tool breakage and put less strain on your arms and joints.
• Prevent strain on muscles and joints by using spring-action shears and well-oiled clippers that open and close easily.
• Take a seat while working or on break. It will spare your back, knees and hips.
• Use your leg muscles when hoisting anything heavy, keeping your back as straight as possible. To avoid straining your back, don’t twist or turn while lifting.
• Skip the garden warrior routine. Getting your garden into shape in just one or two days means you’ll probably just overdo it and be very sore the next day. Take your time—you’ve got all summer.

Vegetarianism: Get it right
So you’re thinking of giving up meat. If done right, vegetarianism can be very healthful and provide you with all the nutrients your body needs to stave off disease. In fact, according to the American Heart Association, numerous studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which can lead to a heart attack), high blood pressure and diabetes. However, you need to make sure that your body’s getting enough of what it needs to maintain good health and strong muscles and bones. One way to do this is to sit down with your doctor or a dietitian and go over your dietary needs. Sometimes supplements may be needed.

       Take a look at some of the vitamins and minerals that might be missing from a vegetarian diet and where you can find them elsewhere:
Iron
Iron-fortified breakfast cereals, legumes (chickpeas, lentils), soybeans, tofu, dried fruit, broccoli and sea vegetables such as nori, wakame and dulse. Eat them along with foods containing a lot of vitamin C, such as citrus fruits and juices, to help you absorb the iron.
Calcium
Milk, tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables such as spinach and kale, dried figs and yogurt without gelatin (a meat byproduct)
Vitamin D
Milk, fortified soy milk and fortified breakfast cereals
Protein
Eggs, dairy products, nuts, peanut butter, tofu, beans, seeds, soy milk, grains and cereals
Vitamin B12
Eggs, dairy products, fortified soy milk and fortified breakfast cereals
Zinc
Dairy products, fortified cereals, dried beans, nuts, tofu and tempeh

Give training a try
Tired of your gym routine? Why not sign up for a benefit walk, run or bike ride? Training for an event can be a great incentive to set and meet your fitness goals. Here are some tips on how to do it, courtesy of the Mayo Clinic:
• Figure out your fitness level. Maybe a marathon isn’t up your alley, but a shorter run might be. Decide whether you need to add additional workouts to your routine to get in shape. If you have a medical condition or have been relatively inactive before, talk with your doctor first.
• Get geared up. Supportive, well-fitting shoes and clothing made specifically for your activity are essential.
• Get on schedule. Doing a walkathon? Try lacing up and taking to the streets for 30 minutes, three to five times a week. Or ask the organizer of the event if training schedules are provided.
• Show your team spirit. Many charity events encourage teams, so grab family members and co-workers and motivate each other.
• Be reasonable. You can’t go from sedentary to running the Boston Marathon in a just a few weeks. Make your goals realistic and work your way up gradually to prevent injury. You should always warm up and cool down before and after workouts, and set up rest days in between.
• Drink plenty of fluids. Don’t wait until you feel thirsty; you may be dehydrated by then.
• Have fun! Be proud of your accomplishments and if you’re doing a charity event, know that your action will impact the lives of others.