Nutrition – RateMDs Health News https://www.ratemds.com/blog Doctors You Can Trust Tue, 12 Feb 2019 09:00:02 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.2 The Planetary Diet: Saving Lives and the Earth https://www.ratemds.com/blog/planetary-diet-saving-lives-earth/ Thu, 07 Feb 2019 09:00:07 +0000 https://www.ratemds.com/blog/?p=184214 In a new report last week, a global commission of experts say eating less meat and sugar, and more fruits and veggies, is the path to saving yourself and the planet. The report finds that if everyone on the planet switched to a diet 50 per cent lower in red meat and sugar than an average western diet, combined with more fruits and veggies to substitute, roughly 11 million fewer people would die prematurely every year. Not only would the change in diet help people, but the planet, too. By pushing agriculture over to more sustainable models that would reduce

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In a new report last week, a global commission of experts say eating less meat and sugar, and more fruits and veggies, is the path to saving yourself and the planet.

The report finds that if everyone on the planet switched to a diet 50 per cent lower in red meat and sugar than an average western diet, combined with more fruits and veggies to substitute, roughly 11 million fewer people would die prematurely every year.

Not only would the change in diet help people, but the planet, too. By pushing agriculture over to more sustainable models that would reduce pollution and global warming that affects climate change, the earth would be much better off.

“Current diets are pushing the Earth beyond its planetary boundaries, while causing ill health. This puts both people and the planet at risk,” the commission said in a statement.

sustainable-eating

The commission is made up of 37 nutrition, agriculture, economics, and health experts, who’ve studied these issues for three years.

“The world’s diets must change dramatically,” Dr. Walter Willett, a Harvard University nutrition expert who was part of the commission, said in a statement.

“To be healthy, diets must have an appropriate calorie intake and consist of a variety of plant-based foods, low amounts of animal-based foods, unsaturated rather than saturated fats, and few refined grains, highly processed foods, and added sugars. The food group intake ranges that we suggest allow flexibility to accommodate various food types, agricultural systems, cultural traditions, and individual dietary preferences — including numerous omnivore, vegetarian, and vegan diets.”

Related: The 5 Most Popular Diets in 2018, According to Google

The planetary diet was broken down by the commission, showing the specific of the diet which would provide optimal calories and nutrients based on 2,500 calories per day.

“This is similar to most dietary recommendations,” Willett told reporters.

To give you an idea of the diet;s makeup, it would include up to about one glass a day of fat-free milk, two servings of fish a week, and about two small servings of red meat each week.

“The food we eat and how we produce it determines the health of people and the planet, and we are currently getting this seriously wrong,” explains Tim Lang, a professor of food policy at City University of London, who was one of the commission members.

“We really need to shift towards producing healthy foods not only for humans but for the planet, also,” said Jessica Fanzo, a bioethicist at the Johns Hopkins School of Public Health, another commission member.

“We need massive cooperation to really address the situation that we are in currently,” she said.

Photo Credit: Andrii Zastrozhnov/Shutterstock.com; William Perugini/Shutterstock.com

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Is There a Difference Between Whole Wheat and Whole Grain Bread? https://www.ratemds.com/blog/difference-whole-wheat-whole-grain-bread/ Wed, 06 Feb 2019 09:00:45 +0000 https://www.ratemds.com/blog/?p=184210 When you’re strolling through the bakery trying to find the perfect bread for brunch, it’s tough to tell the difference with all the whole grain, whole wheat, and multigrain options at your disposal. They all claim to be healthy, so what to choose? Whole wheat and whole grain breads are indeed similar, but they’re not the same. Whole wheat bread is comprised of wheat kernels that contain three components – bran, germ, and endosperm of the kernel. In most white and wheat breads, the bran and germ are filtered out. With all three elements in tact in whole wheat bread,

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When you’re strolling through the bakery trying to find the perfect bread for brunch, it’s tough to tell the difference with all the whole grain, whole wheat, and multigrain options at your disposal.

They all claim to be healthy, so what to choose? Whole wheat and whole grain breads are indeed similar, but they’re not the same.

whole-wheat-bread

Whole wheat bread is comprised of wheat kernels that contain three components – bran, germ, and endosperm of the kernel. In most white and wheat breads, the bran and germ are filtered out. With all three elements in tact in whole wheat bread, it’s a more nutritious option and takes longer for our bodies to digest.

Whole grain bread also contains the full wheat kernel, in addition to other grains like oats, brown rice, or barley. Whole wheat bread is simply a type of whole grain bread. Whole grain bread is also rich in essential nutrients, including fibre, protein, and vitamin B. The bread has been linked to decreased risk of chronic health conditions like diabetes, heart disease, and cancer in man studies.

Related: Is Purple Bread Really the New Superfood?

What is the Healthiest Bread You Can Eat?

As long as that loaf is 100 per cent whole grains, feel free to choose between whole wheat and whole grain breads. They both offer important nutrients that have been stripped from their alternatives.

Photo Credit: esherez/Shutterstock.com; mama_mia/Shutterstock.com

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Don’t Like Coffee? Start Your Day with These 3 Drinks Instead https://www.ratemds.com/blog/dont-like-coffee-start-day-3-drinks-instead/ Wed, 06 Feb 2019 09:00:24 +0000 https://www.ratemds.com/blog/?p=184212 I should start by saying there’s absolutely nothing wrong with drinking coffee in the morning. I’m having a cup right now as I type this. But for a number of other reasons, some of you may want to avoid the beverage as the first thing you consume in the day. Maybe you want to finally free yourself from that caffeine dependence. Or you have a medical condition that prohibits you from drinking so much coffee. Whatever your reasons, don’t be grumpy: you’re not short on options. Here are some healthy alternatives to consider: Kefir If you have problems with bloating

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I should start by saying there’s absolutely nothing wrong with drinking coffee in the morning.

I’m having a cup right now as I type this.

But for a number of other reasons, some of you may want to avoid the beverage as the first thing you consume in the day. Maybe you want to finally free yourself from that caffeine dependence. Or you have a medical condition that prohibits you from drinking so much coffee.

Whatever your reasons, don’t be grumpy: you’re not short on options. Here are some healthy alternatives to consider:

Kefir

If you have problems with bloating or irregular bowel movements, this could be the coffee substitute for you. Kefir is a fermented milk drink, made from kefir grains. It boosts digestive health thanks to its probiotic-rich composition.

“I tell people that are eating yogurt for probiotics to make the switch to kefir,” says Dawn Jackson-Blatner, a registered dietitian based in Chicago. “Kefir has more types of actual bacteria and a higher amount of good bacteria than yogurt.”

Lemon water

lemon-water

When life gives you lemons, you may as well use them to create the perfect morning coffee substitute.

Autumn Bates, a certified clinical nutritionist, explains that a glass first thing in the morning is the best way to replenish the water your body loses overnight.

The best way to prepare it is by adding at least half a lemon to eight to 10 ounces of water, warm in temperature. This guarantees your drink has adequate amounts of vitamin C and polyphenols, which boosts immune systems and improves skin health.

Related: Is Hot Coffee Better than Cold Brew?

Smoothies

This comes with a caveat – it’s all about how your smoothie is prepared.

You should avoid using too many fruits, as they could increase blood sugar levels. Smoothies consisting of one fruit per cup, and using more green vegetables, is recommended. Consider spinach, beet greens, kale, and collard greens in your blends.

Dieticians also suggest incorporating a quality protein, like yogurt, low-fat dairy milk, or protein powder for those who follow a vegan diet. Avocados are a good healthy fat option too, plus everyone loves avocados.

Photo Credit: Sew Cream/Shutterstock.com; Iriska_ira/Shutterstock.com

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Everything You Need to Know About Keto Coffee https://www.ratemds.com/blog/everything-need-know-keto-coffee/ Tue, 29 Jan 2019 09:00:40 +0000 https://www.ratemds.com/blog/?p=184140 Following the keto diet means giving beloved foods like high-carb items, high-sugar fruits, and starchy veggies (okay, maybe they’re not all beloved). One prized food you don’t have to give up, however, is your daily cup of coffee (thanks goodness). But, keto diet enthusiasts recommend making a few tweaks to your morning brew so it’s more aligned with the popular eating regimen. They call it ‘bulletproof coffee.’ “Keto coffee is simply coffee with added fat,” says Miami-based nutritionist Monica Auslander Moreno, MS, a nutrition consultant for RSP Nutrition. Instead of topping your coffee off with milk or cream, which is

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Following the keto diet means giving beloved foods like high-carb items, high-sugar fruits, and starchy veggies (okay, maybe they’re not all beloved).

One prized food you don’t have to give up, however, is your daily cup of coffee (thanks goodness). But, keto diet enthusiasts recommend making a few tweaks to your morning brew so it’s more aligned with the popular eating regimen.

They call it ‘bulletproof coffee.’

bulletproof-coffee

“Keto coffee is simply coffee with added fat,” says Miami-based nutritionist Monica Auslander Moreno, MS, a nutrition consultant for RSP Nutrition.

Instead of topping your coffee off with milk or cream, which is too high in carbs to reach ketosis, or the whole idea of the diet, keto followers use low-carb, high-fat keto ‘creamers’ like butter or ghee to cut back on coffee’s bitterness.

These add-ins also help increase feelings of fullness, too, Moreno says. “Pure black coffee isn’t filling, but when it’s filled with fat, it’s so rich and creamy that you wind up eating less with your meal.”

Related: What is the ‘Keto Flu’?

This keto coffee strategy can aid in the diet’s weight loss strategy as well.

The MCTs you typically add to keto coffee are converted into ketones, which are produced from the breakdown of fat when carbohydrate consumption is limited,” says Aimee Aristotelous, RD, a certified nutritionist and author of The Whole Pregnancy. “When following a ketogenic diet, consuming MCTs in your coffee will help you say in ketosis and will give you a burst of energy if you are one who hits the gym in the morning.”

To make your own keto coffee, just brew some black coffee, add a few tablespoons of your preferred keto creamer and MCT oil into a blender, then pulse for a few seconds until it’s a frothy consistency. Enjoy!

Photo Credit: SewCream/Shutterstock.com; Tatiana Brainina/Shutterstock.com

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The Do’s and Don’ts of Juice Cleanses https://www.ratemds.com/blog/dos-donts-juice-cleanses/ Mon, 28 Jan 2019 09:00:26 +0000 https://www.ratemds.com/blog/?p=184152 Juice cleanses and detoxing have become mainstream, but there’s still a lot of misinformation out there about the right way to go about it. They don’t work for everyone, and for the ones its effective for, you’ll need to find what works best for you to reap the rewards. Here are some do’s and don’ts of cleanses and detoxes: Don’t do it to be trendy While some rave about the elevated physical and emotional feelings from cleansing, others can struggle with moodiness, irritability, fatigue, and even depression. You don’t need to cleanse or detox to be healthy, even if you’ve

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Juice cleanses and detoxing have become mainstream, but there’s still a lot of misinformation out there about the right way to go about it.

They don’t work for everyone, and for the ones its effective for, you’ll need to find what works best for you to reap the rewards. Here are some do’s and don’ts of cleanses and detoxes:

Don’t do it to be trendy

While some rave about the elevated physical and emotional feelings from cleansing, others can struggle with moodiness, irritability, fatigue, and even depression. You don’t need to cleanse or detox to be healthy, even if you’ve struggled with diets before. Just strive to eat clean, consume natural foods, and exercise regularly.

Do choose a detox or cleanse that’s right for you

juice-cleansing

There’s no one standard way to cleanse or detox. For some, it means drinking nothing but pressed juice; for others, it’s just cutting things like alcohol, caffeine, and processed and refined foods. You’ll hear a lot about super strict regimens, but you’ll feel more energized and satiated to start by keeping lean proteins and raw fruits/veggies in your diet while you cleanse or detox. It’s perfectly fine to “cherry pick” from various plans to create a program that feels right for you.

Related: The Worst Healthy Snacks for Weight Loss

Don’t pull a double whammy and work out too

Detoxing and cleansing is aimed at ending erratic, unhealthy eating, and resetting your metabolism. Accomplishing this is a lot easier if you’re giving yourself a brief exercise break.

Trying to work out on such a limited eating plan can lead to negative side effects since you’re lacking the necessary fuel needed for extra activity and recovery. This can lead to feeling extra tired, dizzy, and nauseous, as well as breaking down your muscle mass that’ll increase injury risks.

Photo Credit: Maridav/Shutterstock.com; Ekaterina Iatcenko/Shutterstock.com

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Is the Paleo Diet for You? https://www.ratemds.com/blog/is-the-paleo-diet-for-you/ Wed, 16 Jan 2019 09:00:03 +0000 https://www.ratemds.com/blog/?p=183987 If you’re willing to say goodbye to crackers and bagels, this could be the plan you’ve been seeking. It’s the beginning of another new year. Resolutions are in the air, and the quest to shed that extra weight is one of the most common. According to Psychology Today.com losing weight, quitting smoking, saving money and reducing stress are all at the top of the list. But when it comes to weight loss, crash dieting- one of the most popular ways to attempt to lose weight in January- is well-known as a method that’s bound to fail. What works? Nutritionists and

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If you’re willing to say goodbye to crackers and bagels, this could be the plan you’ve been seeking.

It’s the beginning of another new year. Resolutions are in the air, and the quest to shed that extra weight is one of the most common. According to Psychology Today.com losing weight, quitting smoking, saving money and reducing stress are all at the top of the list. But when it comes to weight loss, crash dieting- one of the most popular ways to attempt to lose weight in January- is well-known as a method that’s bound to fail.

What works? Nutritionists and doctors alike advise making solid, long term and permanent lifestyle changes for results that stick. And one of these approaches is adopting the Paleo diet.

Related: The Unwritten Rules of the Gym

If you like the idea of leaving carbs behind in your life, this could be for you. The Paleo diet has practitioners follow a dietary plan that might have been similar to what humans were eating way back in the Paleolithic era- about 2.5 million to 10,000 years ago. Sound crazy? Maybe, maybe not.

What would you eat? Following the Paleo diet, you fuel up on things like fruits and vegetables, meat (preferably lean meat), nuts, seeds, fish and no carbohydrates. The idea is that a cave person couldn’t get their hands on pasta and bread, and so neither should you. The human digestive system, it’s believed, is not genetically matched with the diet we commonly eat nowadays-one that relies on consuming a lot of dairy and grain products.

Looking to make the switch? For more information on a Paleo diet, click here for tips from the Mayo Clinic.

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5 Keto-Friendly Vegetables You Should Eat More Of https://www.ratemds.com/blog/5-keto-friendly-vegetables-eat/ Tue, 15 Jan 2019 09:00:38 +0000 https://www.ratemds.com/blog/?p=184035 The keto diet is filled with bacon, cheese, lard, and other high-fat foods, but keto followers aren’t restricted to processed foods. Here are some keto-friendly veggies that can help you feel less guilty after that bacon binge: Arugula Net Carbs – 2 grams One serving of arugula (about four cups) has just 20 calories, as well as a strong supply of vitamins A and C, and folic acid and calcium. If you like a peppery flavour in your greens, this keto veggie is for you. Asparagus Net Carbs – 2 grams An asparagus serving has the same net calories and

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The keto diet is filled with bacon, cheese, lard, and other high-fat foods, but keto followers aren’t restricted to processed foods.

Here are some keto-friendly veggies that can help you feel less guilty after that bacon binge:

Arugula

Net Carbs – 2 grams

One serving of arugula (about four cups) has just 20 calories, as well as a strong supply of vitamins A and C, and folic acid and calcium. If you like a peppery flavour in your greens, this keto veggie is for you.

Asparagus

Net Carbs – 2 grams

An asparagus serving has the same net calories and grams as arugula, and loaded with folic acid, too. It also has vitamins A and C. In fact, the only difference between them is asparagus’ high fiber content, and taste.

Bell Peppers

Net Carbs – 4 grams

Bell peppers are considered a staple for those on low-carb diets, and for good reason: Medium bell peppers have 25 calories, and a whopping 190% of your daily vitamin C requirement.

Brussels Sprouts

Net Carbs – 3 grams

Broccoli’s equally unpopular cousin, Brussels sprouts boast robust nutrition: One serving have a strong 40 calories, 2 grams of protein, and more vitamin C than you need in a day. Plus, they have anti-cancer, heart health, and anti-inflammatory benefits.

Related: What is the ‘Keto Flu’?

Cauliflower

Net Carbs – 3 grams

Besides it’s nutritional stats – 25 calories per 3-ounce serving, 100% vitamin C requirement for the day, a folic acid source – cauliflower is versatile substitute for rice, mashed potatoes, pizza crust and other baked goods.

Photo Credit: Sergey Fatin/Shutterstock.com; AlexeiLogvinovich/Shutterstock.com

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Not Another Green Smoothie: Try this Cauliflower Smoothie (That Also Happens to be Green) https://www.ratemds.com/blog/not-another-green-smoothie-try-cauliflower-smoothie-also-happens-green/ Mon, 14 Jan 2019 09:00:31 +0000 https://www.ratemds.com/blog/?p=184033 Trick your friends with this uber-healthy cauliflower smoothie that smartly blends (no pun intended) with the vast green smoothies dominating gyms and hipster social feeds. Okay, there is some green in there (baby spinach), but it’s balanced with fresh pineapple, bananas, and of course, heaps of cauliflower! Ingredients 1 lb. fresh pineapple, chopped (3 cups) 1 10-oz. frozen riced cauliflower (or frozen florets) 2 small ripe bananas, peeled (cut in pieces; frozen) 3 ounces fresh baby spinach 1 ½ cups of plain, 2% reduced-fat Greek yogurt 1 cup of 2% reduced-fat milk Prep Directions Put the chopped pineapple, cauliflower, bananas,

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Trick your friends with this uber-healthy cauliflower smoothie that smartly blends (no pun intended) with the vast green smoothies dominating gyms and hipster social feeds.

Okay, there is some green in there (baby spinach), but it’s balanced with fresh pineapple, bananas, and of course, heaps of cauliflower!

cauliflower-smoothie-recipe

Ingredients

  • 1 lb. fresh pineapple, chopped (3 cups)
  • 1 10-oz. frozen riced cauliflower (or frozen florets)
  • 2 small ripe bananas, peeled (cut in pieces; frozen)
  • 3 ounces fresh baby spinach
  • 1 ½ cups of plain, 2% reduced-fat Greek yogurt
  • 1 cup of 2% reduced-fat milk

Prep Directions

  1. Put the chopped pineapple, cauliflower, bananas, spinach, yogurt, and milk in a blender.
  2. Start processing on high for 30 to 40 seconds until smooth and blended
  3. Scrape down sides if needed. You’re done!

Photo Credit: lola1960/Shutterstock.com; Africa Studio/Shutterstock.com

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What are the Health Benefits of Turkey? https://www.ratemds.com/blog/health-benefits-turkey/ Mon, 07 Jan 2019 09:00:04 +0000 https://www.ratemds.com/blog/?p=183924 You and your fridge are probably full of turkey thanks to the holidays, and in no way is that a bad thing. We know it tastes great and makes for smashing leftovers, but turkey’s pretty good for your health, too. Here are some of the health benefits of the prized holiday bird: Full of Vitamin B and Minerals A standard three-ounce portion of turkey breast sans skin offers 120 calories, 25 grams of protein, just 2 grams of fat, and zero carbs. It’s also full of vitamin B and minerals, including selenium, which is a strong antioxidant. Dark meat provides

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You and your fridge are probably full of turkey thanks to the holidays, and in no way is that a bad thing.

We know it tastes great and makes for smashing leftovers, but turkey’s pretty good for your health, too. Here are some of the health benefits of the prized holiday bird:

Full of Vitamin B and Minerals

A standard three-ounce portion of turkey breast sans skin offers 120 calories, 25 grams of protein, just 2 grams of fat, and zero carbs. It’s also full of vitamin B and minerals, including selenium, which is a strong antioxidant. Dark meat provides even more vitamins and minerals (and is juicier, to boot), but comes with more calories and fast.

turkey-nutrition

Organic is free of antibiotics

With 80% of antibiotics in the U.S. being used for animal agriculture, finding meats free of them is difficult. Not only is it contributing to antibiotic resistance, which is becoming a real problem in North America, it can contaminate foods after slaughter, and spread to other farms. A recent study found even fresh produce items sourced from grocery stores were tainted with antibiotic-resistant bacteria.

Related: 4 Best Sweet and Savory Turkey Glazes

Turkey leftovers fuel healthy meals

Chopped up leftover turkey breast is flexible and much-welcome addition to garden salads, stir-fries, soul, and well anything, really. We love mayo-free turkey salads filled with other diced veggies like red peppers, celery, red onion, and spinach. Toss it with pesto, mashed avocados, or seasoned tahini, and you’ve got healthy, balanced meals for days.

Photo Credit: Brent Hofacker/Shutterstock.com; VICUSCHKA/Shutterstock.com

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These Are the Top 5 Healthiest Crackers in America https://www.ratemds.com/blog/these-are-the-top-5-healthiest-crackers-in-america/ Mon, 07 Jan 2019 09:00:03 +0000 https://www.ratemds.com/blog/?p=183919 You want crunchiness, you want taste, you need saltiness and all that glows… It’s the time of year for chocolates, candies, calories and fat. It’s all delicious, but sometimes the thought of staying atop your health, or regaining it could come to mind, (sometimes, maybe). Yes, chips are a delicious way of avoiding sugar.  But they aren’t really doctor-recommended. Crackers are even better, as they cut the fat, and possibly your salt intake. Here are some of the best on the market, for your health, according to Consumer Reports: 1) Triscuit Reduced Fat Triscuits are a household favorite, but they

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You want crunchiness, you want taste, you need saltiness and all that glows…

It’s the time of year for chocolates, candies, calories and fat. It’s all delicious, but sometimes the thought of staying atop your health, or regaining it could come to mind, (sometimes, maybe).

Yes, chips are a delicious way of avoiding sugar.  But they aren’t really doctor-recommended. Crackers are even better, as they cut the fat, and possibly your salt intake. Here are some of the best on the market, for your health, according to Consumer Reports:

1) Triscuit Reduced Fat

Triscuits are a household favorite, but they can rack up the calories and fat. Go for the reduced version and get your fix of that wheaty crunchiness, without the worries.

Related: This Simple Trick Could Stop You From Gaining Weight

2) Ritz Hint of Salt

What holiday party can rock without puttin’ something on a Ritz? Cut the salt and you’ll be reducing your risk of hypertension and heart trouble.

3) Wheat Thins Hint of Salt

Wheat Thins offer somewhat of a selective taste. Slightly sweet, they’re for the cracker eater who wants that crispness without the weight (hence, ‘thins’). By eating the salt-reduced version, again, you’re doing your system a favor.

Experts recommend that your selectiveness not end with the crackers. What you put on them is really where you can rack up calories. Indulge with restraint, enjoy your favorite cheeses and dips but avoid going back a third time. If you can. Well, what the heck, it’s the holidays. A fourth time.

Photo credits: Matt Antonino/Shutterstock.com

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