Category: Health & Wellness

Posted on

A feast for the senses at farmers market

Are you looking for a large farmers market in Broward County that provides fresh produce from local farms; international foods to purchase from vendors and eat in a tiki-hut pavilion or bring home to cook; and lots of crafts, handmade goods, and clothes to buy from local artists and crafters? Would you like to listen to live music played by talented multicultural musicians while you shop?

Then the Yellow Green Farmers Market in Hollywood is the place for you. This huge, airy marketplace follows the model of a true farmers market where each booth is a separate business. While not all the food is from local farms, there is a bounty of seasonal, fresh foods here, along with a large selection of artisanal goods. Established in 2010, the Yellow Green Market likes to say that it “connects local producers and artisans with the community.” Reportedly the largest farmers market in South Florida, it also resembles a bustling flea market in some sections.

My husband and I went on a recent weekend. The weather was good and we enjoyed walking around and exploring the huge, busy marketplace under blue skies. We took along our own canvas bags to bring our purchases home, and it’s good thing we did, because the walk between the parking lot and the entrance was a long one.

We started with an early lunch at a picnic table in the thatched pavilion. Nearby food stands included aromatic meals from Jamaica, Peru, Argentina, Bahamas, and more. My husband got Thai food, and I had fresh beef from a barbecue place where you can watch the whole savory, steaming process of beef being sliced from slabs hanging there. It smelled magnificent.

We listened to minstrels playing music nearby as we ate our lunch.

Then we headed out to do some shopping. I enjoyed the cacophony of sights and aromas surrounding us. There were merchants set up both inside and outside on the sprawling property. The smells of savory foods, fresh produce, beautiful plants and flowers, and other fragrant products made for a pleasant experience as we strolled along, and the music and festive sounds made it even more fun.

The main market is housed in a 100,000-square-foot converted warehouse; it used to be a sheet metal fabrication site. It is open on the sides, so you still get an airy feel while walking the aisles among the hundreds of vendor booths. I read that this building gets stuffy and uncomfortable on hot days. We went on a day with no humidity and nice breezes, so we were fine there.

We explored all around, appreciating the vast culinary and cultural variety in this place. There were spices from all over the world, French crepes, Turkish coffee and snacks, Louisiana gumbo, tortillas being freshly produced, oysters and lobster rolls, baklava and other delectable ethnic desserts, many kinds of juices, smoothies, and frozen drinks, and a guy cutting off juicy pieces from a whole pineapple for us to sample.

We bought a lot of fresh fruits and some veggies for a salad, and then went to another stall and got a variety of empanadas to heat up later for dinner with my son. We also picked up plump brownies from a dessert stall, and then found a homemade pasta place, where we bought some stuffed raviolis to have for dinner another night.

We explored the lively flea market booths as well, and I got a sundress from a boutique. There was a fragrant stall full of many essential oils, and I bought a couple that smelled great and might be useful (one was “insomnia oil”). There were artisans displaying Argentinian clothing, hats, jewelry, and cork purses from Portugal. Vendors sold crystals, soaps, skincare products, and more. There also was a kids play area, and lots of dogs being walked or pushed in a stroller.

One end of the warehouse has colorful bars and places to sit and drink. Earlier in the day the bar area wasn’t too crowded, but I’m sure as the day goes on, more people come to enjoy libations there.

The one downside: It costs a minimum of $10 to park near this market. The parking lot we used wasn’t even paved, and it was a long walk to get to the venue. Not a good deal.

The Yellow Green Farmers Market is open Saturdays and Sundays from 10 a.m. to 6:30 p.m. There is paid parking in three different lots. For more information, go to ygfarmersmarket.com.

 

 

Posted on

Feeding your body, feeding your brain

Being healthy means taking care of your brain as well as your body. This is especially important as we age, because the risk of dementia increases over time. While Alzheimer’s disease is the most common cause of dementia for adults, affecting more than 6 million Americans ages 65 and older, it isn’t the only type.

Other illnesses and conditions—such as Parkinson’s disease, alcoholism, stroke, multiple sclerosis, amyotrophic lateral sclerosis, and traumatic head injury—also can cause dementia. Additionally, diabetes, high blood pressure, and heart disease can increase the risk of dementia, so managing these conditions is important.

Making healthful lifestyle choices, including getting regular physical activity, socializing, limiting alcohol intake, and not smoking, can help to reduce your risk for dementia. Scientific evidence has shown that eating patterns such as the Mediterranean diet and the MIND diet may be beneficial to your body as well as your brain, helping to protect against cognitive decline. Certain nutrients are especially important for brain health and may help maintain and improve cognitive function. These include the following:

Omega 3 fatty acids. About 60% of the brain is composed of polyunsaturated fatty acids. The most abundant type is DHA (docosahexaenoic acid), an omega-3 fatty acid. Some research suggests that diets rich in omega-3s, combined with a low saturated-fat intake, may lower the risk of cognitive decline.

B vitamins. B vitamins, including B6, B12, and folate, are known for their role in metabolizing homocysteine, one of the amino acids in protein. High levels of this amino acid are considered a risk factor for cognitive impairment, such as dementia and Alzheimer’s disease. B vitamins are involved in many other aspects of brain function, and deficiencies may affect mental health and lead to cognitive decline. However, research on B vitamin supplementation and cognitive function remains unclear.

Antioxidants and phytonutrients. The brain is particularly susceptible to damage caused by free radicals, which are substances that attack healthy cells. Vitamins C and E, as well as the mineral selenium and phytonutrients such as lycopene, are antioxidants and are known to help minimize damage caused by chronic stress and free radicals. Other well-known phytonutrients—such as anthocyanins, which give certain fruits and vegetables their color—are thought to have a positive effect on brain function.

Vitamin D. Vitamin D is found in nearly every cell in the body, so it’s no surprise this vitamin is present in brain cells. Vitamin D is believed to have protective effects against cognitive decline, and research has suggested that low blood levels of vitamin D may affect brain health.

Choline. Choline is an essential nutrient required for fat transport and metabolism. It is necessary for normal brain and nervous system function, muscle control, and other functions.

Focusing on an overall healthy eating pattern that includes these nutrients from foods is important for good health. You can get these nutrients from a variety of fruits, vegetables, whole grains, protein foods, and healthy fats. Some examples:

  • Berries, including strawberries and blueberries, citrus fruits, grapes, and watermelon
  • Dark, leafy greens such as spinach, kale, collard greens, and broccoli
  • Whole-wheat bread, oats, quinoa, and other whole grains
  • Seafood including shellfish and fish such as salmon, mackerel, tuna, sardines, and herring
  • Nuts and seeds such as chia, flaxseed, walnuts, and almonds
  • Beans and lentils, including chickpeas, black beans, and lima beans
  • Whole eggs, skinless chicken and turkey
  • Sources of unsaturated fat such as avocados and olive oil

Remember: While making healthful food choices is a vital part of a healthy lifestyle, other important factors that contribute to overall health include getting enough sleep, managing stress, staying hydrated, and adding regular physical activity to your daily routine.

Posted on

Death of chocolate?

Chocolates are a favorite romantic gift for Valentine’s Day—everything from a rich chocolate truffle to chocolate-covered strawberries. Beyond the happy smiles of chocolate enjoyers everywhere this Valentine’s Day, there are changes lurking in the industry. The future of chocolate is murkier than ever before.

If you have ever seen a chocolate plant, you will find the fruit quite different from the smooth, creamy chocolate in your favorite confectionary. The cocoa fruit pod is the size of a melon, and it’s grown in hot, rainy, tropical areas around the equator. Each melon-sized pod yields around 30 to 40 cocoa beans, which are dried and fermented before the next steps in the production process.

The dried beans are further roasted, and shelled into pieces before being ground into a paste, commonly referred to as chocolate liquor. The chocolate liquor is often processed to separate out the cocoa power from the cocoa butter (commonly referred to as grinding in the industry). Traditionally, chocolate is often made by adding more cocoa butter and sugar into the chocolate liquor.

It takes about 10 of the pods to yield enough dried beans to make one pound of chocolate. At a recent peak in 2022,  the world produced just under six million tons of these dried cocoa beans in 2022, mostly in Africa.

Recently, the supply of this delicious treat has been under threat. The cocoa commodity index has jumped 500% since 2022, after decades where the prices have been stable. The total cocoa supply in 2024 has fallen to around 4.4 billion tons (25% reduction since 2022), and the lowest in 45 years.

The increase in cocoa prices has impacted consumers with price increases, and it has reduced product sizes. Some manufacturers have resorted to substitutions, and some companies are offering non-chocolate products, or completely removing cocoa from their products. One potential alternative that some producers are working with is carob, from the tree of the same name grown in the Mediterranean region.

For craft chocolate makers targeting high-end chocolate enjoyers for key holidays like Valentine’s Day, they do not have that luxury. Some craft makers have increased their prices by 10% to 20% in the past few months—all due to the shortage in cocoa production.

How did the grinch steal our beloved chocolate? There are several long-term factors impacting the shortage.

Cocoa trees become increasingly prone to disease as they age. So old farms are abandoned, with new ones established in fresh forest. But this is becoming increasingly difficult due to a lack of new land to farm, and competition with mining interests in the growing area. Farmland is often sold to miners, exacerbating the production challenges.

Recent weather patterns in western Africa, often associated with the recent El Nino cycle, have been reducing production from the cocoa tree farms. The same weather phenomenon that has suppressed hurricanes in the past couple years has caused drier weather in West Africa, contributing to increased plant disease that devastated the trees in that region. The weather impacts not just total production, but also the quality of the beans produced, further stressing the craft makers who rely on top-grade beans.

Meanwhile, chocolate demand is continuing to grow at around 4% annually. So the mismatch between supply and demand is likely to be further strained. Because most manufacturers tend to hedge their long-term supply agreement pricing, according to a senior analyst at RaboResearch, the recent steepest price increases are likely to trickle to consumers in 2025.

Long term, farms worldwide may grow more cocoa trees as a result of this steep increase in price, but it will take three to four years to begin producing beans. And across many of the traditional growing regions, new farms in West Africa and South America will still face the same challenge of disease and weather patterns that has weakened production.

Carob, the alternative you can already buy, has been thriving since the 1970s as a natural sweetener and thickening agent. It is low in fat, and rich in fiber, calcium, and antioxidants, a potentially healthier alternative. But it has a distinct flavor and texture, and a more nutty and sweeter taste profile for consumers to adapt to.

Other startups have been looking at newer alternatives in trying to create a more perfect substitute for the diminishing chocolate supply aimed at a taste-conscious chocolate lover. One promising process uses fava beans. Most of the plants being looked at as alternatives have less demanding agriculture needs than the cocoa tree, mitigating the ecology impact to the chocolate supply chain.

Even further out, some other companies are looking at options of growing cocoa plant cells in a bioreactor, to produce chocolate without relying on the trees. The development is in early stages, but it uses the same technology advancements in the pharmaceutical industry for cancer drugs and nutrient supplements.

As the price of chocolate stays at all-time highs, these alternatives will likely gain more traction in the industry, especially for the price-sensitive segment of the chocolate industry. Short term as the supply drops, and the price increases, the industry is already seeing consumers pulling back on satisfying their sweet tooth. Data from a Jan. 16, 2025, report show North American chocolate grinding falling 1.2% in 2024 year-over-year, following similar trends in Europe, where its grindings dropped 5.3% in quarter 4, and fallen for two years in a row.

So expect 2025 to be a year in which you’ll likely see both a shortage of high-quality chocolate as well as increased prices. And on the horizon, if the chocolate alternative startups gain traction, we may see more and more chocolate using less and less cocoa, and the use of more alternatives to cocoa. It will be hard to conceive a world without chocolate, but we may be entering a period where consumers will be seeing hybrid offerings of both original and newer alternative chocolate.

Posted on

25 heart-healthy eating tips

February is American Heart Month, a time to pay special attention to understanding, preventing, and treating heart disease. Certain foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

Choose Healthier Types of Fat and Cooking Methods

  • Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
  • Make your own salad dressings with olive or flaxseed oil.
  • Blend mashed avocado into dips, or use small amounts to add flavor to dishes.
  • Try different ways of cooking foods, such as baking, broiling, grilling, steaming, and poaching, to add variety.

Eat Foods Containing Omega-3 Fatty Acids

  • Add walnuts to cereal, salads, or muffins. Try walnut oil in salad dressings too.
  • Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
  • Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include Sources of Dietary Fiber Throughout the Day

  • Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
  • Make half your plate fruits and vegetables at each meal.
  • Opt for whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
  • Choose whole grains instead of refined grains whenever possible.

 Limit Saturated Fat

  • If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Replace higher-fat cheeses with lower-fat options, such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated, fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1%, and finally to fat-free to adjust to the new taste.
  • Choose skinless poultry, or remove the skin before eating chicken or turkey.
  • Check the Nutrition Facts Label on food packaging for saturated fat content and to see if trans fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugars and should be limited for that reason as well.

Reduce Salt (Sodium)

  • Prepare foods at home more often so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Skip the table salt and be mindful when adding other higher-sodium condiments such as soy sauce, ketchup, pickles, and olives to your food at the table.
  • When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
  • Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.
Posted on

Taking a digital detox

How often do you use your phone in a week?

According to a 2024 study by the American Optometric Association (AOA), the average person spends just over seven hours a day looking at a digital screen. For the purpose of the AOA study, excessive screen time was defined as over seven hours, which means about half of the U.S. population exceeds that.

Once upon a time, parents often told their kids to turn off the TV and run outside. Now all age groups appear equally guilty of excessive screen time. Were our parents right to ask us to limit our screen use?

The AOA study found that the cost of our excessive screen time is costing the U.S. around $73 billion a year, in vision and other related symptoms. These include blurred and double vision, eye pain, headache, migraine, back pain, and neck pain. They impact both direct medical costs and, more importantly, lost productivity and well-being.

Beyond physical symptoms, according to Cleveland Clinic, excessive screen time is stressing many out, and a digital detox may help to provide relief.

Dr. Kia-Rai Prewitt of Cleveland Clinic explains, “Social media connects us with others in many beneficial ways. But at the same time, it can also have an unhealthy effect on people.” Anxiety and depression can accompany negative social media experiences, and it affects self-esteem.

Dopamine is triggered by our brain’s search and explore functions. We are wired to release dopamine when we make human connections. Stanford psychiatrist Dr. Ann Lembke explains in her book, “Dopamine Nation: Finding Balance in the Age of Indulgence,” how social media apps can cause the release of large amounts of dopamine to our brain’s reward pathways. With every scroll or swipe, the action provides a hit of dopamine to our brain, similar to an addictive drug.

In a study published in the journal Psychology Science, researchers found that our brain reward centers were more activated by social media than by images of food or money.

When you sign off, this source of dopamine is removed, and your brain will go into a dopamine-deficit state. This is why social media feels good when you are using it, but you may not feel as good when you stop.

The long-term dopamine exposure is still being studied to see if it will lead to desensitization, as with illicit drugs.

A digital detox allows you to see if technology is affecting your productivity as well as your well-being, both physical and mental. It allows your brain to withdraw from the additive effects of excess dopamine. According to a Standard Medicine Scope article, one month is the minimum duration typically required to reset the dopamine reward pathways, and it may decrease the anxiety and depression that social media can induce. Upon returning from detox, the article recommends prioritizing app usage toward connecting with real people and consolidating its use to specific times of the day.

So if you are looking for ideas to improve your overall well-being, look into digital detox this January, and have a healthy and happy 2025!

Posted on

Discovering the newest eateries in town

The local food scene is constantly evolving, and this year has been no exception. New places to enjoy are sprouting up around the area, each bringing a fresh twist on flavors and dining experiences. Whether you’re a fan of a warm, doughy bagel, want a healthy and nutritious meal, or just love exploring new eateries, these new dining spots are sure to satisfy your craving.

Just Salad

Cuisine: Healthy (options for vegan, keto, gluten-free, and paleo lifestyles)

Location: 4608 N. University Drive, Coral Springs

Give in to hunger without giving up on what really matters. From its reusable bowls to its plant-centric menu, Just Salad is a fast-casual concept specializing in customized salads, warm bowls, wraps, and  smoothies.

Must-try: Earth Bowl and Almond Berry Blast Smoothie

Ella Cafe

Cuisine: Breakfast/brunch and coffee

Location: 4691 N. University Drive, Coral Springs

Ella Cafe specializes in Italian-style coffee using its proprietary blend of beans, providing an extraordinary coffee experience coupled with freshly made pastries, sandwiches, and more. All items are prepared in-house, assuring you of tasty artisanal quality.

Must-try: Vanilla Latte and Nutella Coffee Cake

Schmear Bagel Co.

Cuisine: Bagel shop

 Location: 10645 Wiles Road, Coral Springs

Schmear Bagel Co. offers freshly baked bagels every day. Its breakfast and lunch menus include everything from delicious breakfast sandwiches to French toast, wraps, fresh salads, and much more.

Must-try: Nova or Lox Platter 

Tacocraft Taqueria & Tequila Bar

Cuisine: Mexican

Location: 3240 N. University Drive, Coral Springs

Known for its high-quality Mexican cuisine, perfect margaritas, and lively atmosphere, Tacocraft serves up delicious, hand-crafted dishes for brunch, lunch, and dinner. With its contemporary interpretations of traditional Mexican street food, all of which are made with ethically sourced, fresh ingredients, you can’t go wrong at this new hot-spot.

Must-try: Tuna Poke Tacos and Blood Orange Margarita

Julian’s Bagel Place 

Cuisine: Breakfast and brunch 

Location: 11570 Wiles Road, Suite 6, Coral Springs

This cozy little breakfast and lunch spot is a hidden gem, offering a perfect balance of flavor and comfort. Its menu options are equally delightful, with omelettes, wraps, sandwiches, and delicious salads. Though small, the warm atmosphere and friendly service make it a local favorite worth returning to.

Must-try: Cobb Salad

Posted on

How to stay active in your daily life Tips and gadgets to keep you moving

Staying active doesn’t have to mean spending hours at the gym. With a few smart adjustments to your daily routine and the help of some innovative gadgets, you can keep your body moving and your energy up. Here are some simple tips to stay active and some fitness gadgets to help encourage you along the way.

Turn Everyday Moments into Activity

  • Take the stairs instead of the elevator.
  • Park farther away from your destination to account for extra steps.
  • Incorporate short stretches or squats during TV commercials or quick brain breaks.

Level Up Walking and Standing

  • Invest in a standing desk or a desk converter to alternate between sitting and standing throughout the workday.
  • Get a treadmill desk/walking pad if you’re able to add walking to your work routine.

Tip

Elevate your walks:

Bala Bangles helps tone your arms while you walk.

Track Your Activity

A fitness tracker, like an Oura Ring or an Apple Watch, can motivate you to reach daily movement goals, monitor your sleep and heart rate, and even remind you to stand if you’ve been inactive for too long.

Make Workouts Smart

Bring the entire gym experience to your home with an interactive fitness mirror such as the Tonal or a smart home gym machine like OxeFit. Various workouts and programs are available, including live-stream workout classes.

Stay Hydrated

Keep a smart water bottle like HidrateSpark to track your hydration levels and ensure that you are drinking enough water to fuel your activity level.

Encourage Active Family Time

Get the family involved with gadgets like smart jump ropes to turn family bonding into an active experience. Simple games such as playing tag or swimming with the family are also fun and great ways to stay active together.

Maximize Small Moments

Carry lightweight resistance bands for quick workouts on the go or use an under-desk pedal exerciser during meetings or downtime.

With these small shifts and a few new gadgets, staying active can seamlessly fit into your lifestyle, improving your health without overhauling your routine. Whether it’s tracking steps or standing while working, every little movement adds up!

Posted on

Raising healthy eaters in the new year

Ring in the new year by teaching kids the importance of food, nutrition, and eating skills: food to fuel busy, successful lives; nutrition to nourish strong bodies and smart brains; and eating skills to enjoy the social aspect of meals with family and friends.

As with any part of raising children, no one does a perfect job with nutrition. As a parent, grandparent, or adult caregiver, you can help to raise healthy eaters during these critical years by doing the following:

  • Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.
  • Provide calm, pleasant mealtimes where adults and children can talk together.
  • Remove distractions such as television, phones, and tablets so that your attention is on each other.
  • Allow children to use their internal signals to decide how much and what to eat from the foods you set out for each meal.
  • Explore a variety of flavors and foods from different cultures and cuisines.
  • Share an appreciation for healthful food, lovingly prepared and shared with others.
  • Make food safety, such as washing hands, part of every eating occasion.
  • Teach basic skills for making positive food choices away from home.
  • Find credible food and nutrition resources when you don’t know the answer.

While this may seem like an intimidating to-do list, two family habits go a long way toward making all this happen: regular family meals and involving kids in nutrition from the ground up.

Make Family Mealtimes a Priority

Sometimes a simple act can have important, long-lasting benefits. According to parenting and health experts, that’s the case with family meals. For example, eating and talking together can help with the following:

  • Fostering family unity.
  • Preventing behavior problems at home and at school.
  • Enhancing academic success.
  • Improving nutrition.
  • Promoting healthy weight for kids.

With that impressive list of benefits, it’s worth making the time and effort to enjoy more meals together each week. Look for easy ways to add just one family meal to the schedule. If evenings seem too hectic for family dinners, set aside time for a weekend breakfast or lunch. After a month or two of this new pattern, try adding another family meal each week. Before you know it, you will be eating together on most days.

Get Kids Involved in Nutrition

Start young and make nutrition fun. There’s an opportunity for kids to learn about nutrition in a variety of places—your kitchen, the grocery store, or a community garden. Every trip through the supermarket can be a nutrition lesson. Kids can learn to categorize food into groups: grains, fruits, vegetables, dairy, and protein foods. They can choose new foods they want to try, including picking out a new fresh, frozen, canned, or dried fruit each trip. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Nutrition is just one of many reasons to have a garden. The process of planting, watching over, and harvesting a garden provides daily opportunities for children to learn valuable lessons and enjoy physical activity, while reaping the fruits (and vegetables) of their labor.

Posted on

Hanukkah Celebrating the Festival of Lights

A long-celebrated holiday among Jewish people, Hanukkah, or Chanukah, means “dedication” and commemorates the rededication of the Holy Temple in Jerusalem. This rededication occurred after a small group called the Maccabees defeated a Syrian-Greek army under Antiochus after fighting three years to free Jews from oppression in 164 B.C.E.

During the rededication of the Temple, there was only enough oil to burn the menorah for one day, but miraculously the oil lasted for eight nights. In honor of this, the Hanukkah celebration lasts eight days, starting on the 25th day of Kislev on the Hebrew calendar, which occurs in December or sometimes late November. 

How Hanukkah Is Celebrated

Lighting the menorah. A menorah holds eight candles, plus one more called the shamash, which is used to light the other candles. On the first night, the first candle on the left is lit, and one more candle is added and lit each night. The menorah may be placed in a window to share its light with neighbors.

Gifts. Each night during Hanukkah, children may receive one gift or money called Hanukkah gelt. Gelt can also be chocolate coins wrapped in brightly colored foil with Jewish symbols.

Dreidel. A dreidel is a spinning top with four sides. The dreidel game is played with candy, pennies, or chocolate coins. Players put in or receive items according to each spin. Each side of the dreidel has a letter of the alphabet, which spells out “Nes gadol haya sham,” or “A great miracle happened there,” referring to Israel.

Traditional Hanukkah Foods

Symbolic fried foods are prepared to commemorate the miracle of the oil lasting for eight nights.

Potato latkes (pronounced “lat-kas”), or potato pancakes, are made from shredded potatoes, eggs, onions, flour or matzo meal, and salt and pepper. The ingredients are combined, then pressed thin like pancakes and fried. Traditionally, latkes are fried in goose fat; however, oil is more commonly used today. Latkes are served with sour cream or applesauce.

Although less traditional, for variety, latkes can also be made using other root vegetables in place of or in combination with potatoes.

Sufganiyot are donuts that are popular in Israel and the United States. They are a little smaller and wider than typical American donuts and are filled with jelly, cheese, or other flavors and topped with powdered sugar. Apple fritters are another popular Hanukkah treat.

Family celebrations may include traditional Ashkenazic (Eastern European) foods for main courses, such as beef brisket, roasted chicken, kugel (noodle pudding), and challah, a braided bread. Rugelach is a favorite dessert made with a cream cheese dough and rolled with cinnamon and sugar inside. Sephardic (originally from Spain) favorites include lamb, rice, and chickpeas.

Nutrition Tips

Individuals with health concerns may be watching their intake of certain nutrients more closely this time of year. Some traditional foods enjoyed at Hanukkah tend to be higher in fat, as they are fried. The sodium content also may be high if using a boxed latke mix or premade frozen latkes. Using olive oil in place of animal fats or making latkes using an air fryer or oven can reduce their saturated fat content. For individuals looking to reduce added sugars, unsweetened applesauce can be served with latkes.

Remember, it’s important to focus on the overall intake of foods and beverages throughout the year. During a holiday, consider including salads, vegetables, and fruit for dessert, if these foods are lacking, to balance out meals and sweets.

Although religious and cultural observances may include foods and traditions that differ from current dietary advice, individuals can find ways to take part in these celebrations.

Posted on

8 tips for allergy-free holidays

Winter holidays bring cheer and plenty of opportunities for festive eating. While common food allergens lurk in many traditional dishes served at Thanksgiving, Hanukkah, Christmas, and Kwanzaa celebrations, a little preparation and planning can help you—whether you’re a parent of a child with food allergies or hosting guests who have them—glide through the holidays safely.

These tips can help you navigate food allergies safely and healthfully this holiday season.

5 Tips for Avoiding Food Allergens at Home

  • Host at your home. Because you are in control of what is served, this can be the safest option when managing food allergies. You may choose to prepare only “safe” foods and let guests know what they can and cannot bring into the house. If you do have foods containing allergens, designate separate areas where these foods will be served to help prevent cross-contact.
  • Focus on whole, unprocessed foods. Although cooking from scratch may seem like more work, it helps to ensure that food and prep areas are free from food allergens. You might even find that you save time in the long run because you don’t have to scour every ingredient list.
  • Modify traditional recipes using allergen-free ingredients. Once you know a few simple swaps, you may realize just how easy it is to modify your recipes. Focus on similar items when considering swaps, like non-dairy milk for cow’s milk (or vice versa), or naturally gluten-free grains for wheat. Eggs in recipes often can be substituted with ground, rehydrated flax or chia seeds.
  • Always read all ingredient labels. Even if you think a product is allergen-free, read the label. Food manufacturers change formulas, which may introduce allergens into previously “safe” foods and beverages.
  • Keep it clean. Prevent cross-contact and cross-contamination by encouraging frequent handwashing.

3 Tips for Avoiding Food Allergens Away from Home

  • Offer to help the host. If you help plan the menu or shop for ingredients, you can choose items you know are safe. If you cook, you can help ensure that dishes are prepared without allergens. And don’t hesitate to ask your host to save labels from products to reference and provide you peace of mind.
  • Bring snacks and desserts. If helping ahead of time is out of the question, bring a few allergen-free options. Bring your own allergen-free snacks and desserts, as baked goods feature common allergens such as wheat, dairy, eggs, nuts, and soy. Pack snacks such as fresh fruit with sunflower butter packets, carrots with hummus, popcorn, and homemade trail mix made with rice cereal, seeds, and chocolate chips. For easy festive desserts, melt chocolate chips as a dip for dried apricots or allergen-free cookies, or bake apples sprinkled with cinnamon and brown sugar and top with allergen-free whipped topping.
  • Communication is key. If a host is unfamiliar with how to handle food allergies, they might fall victim to the “a little bit won’t hurt” mindset. Communicate at the start that a little bit can hurt, and that you’d be more than happy to help with shopping or prep so that the host can feel comfortable, and you can feel confident in the foods served.
Posted on

Guidelines for breast health in October

In the pink is pervasive this month. According to Dictionary.com, the idiom is actually “in the pink of health.” One would think that this is the connection between breast cancer awareness and the pink images that are highly visible. In reality, the symbol is derived from a ribbon’s symbolism as a sign of courage and support, and a promotion by Self magazine and Estee Lauder cosmetics in 1992. The pink ribbon promotion has evolved significantly over the years—from lapel pins, to illuminated skylines in cities nationwide, to the addition of the color and symbol to uniforms in professional sports.

Although we need to be aware of breast health every month, with pink splashed spectacularly on just about everything in October, it brings the topic to the forefront. I am all about living the good life of a healthy lifestyle. And to make sure you’re in the know on keeping “your girls”—aka breasts—healthy, here are a few guidelines.

Maintain a Good Lifestyle

Adjust your lifestyle to limit alcohol, increase fruits and vegetables in the diet, and exercise regularly—these are factors that can help reduce the risk of breast cancer. It is also important to avoid smoking, control weight, and avoid exposure to radiation and environmental pollution. Breastfeeding can be beneficial, and the length and duration of hormone therapy should be limited.

Get Timely Mammograms

Mammograms are considered the gold standard in breast cancer screening. The American Cancer Society recommends that all women get a mammogram every year beginning at age 40. For women with an above-average risk of getting breast cancer, it is suggested that they discuss with their doctors whether they should begin screenings at an earlier age.

Know Your Breasts

Talk to your doctor about the pros and cons of breast self-exams. If you choose to do breast self-exams, your doctor can review how to do them with you. If you know how your breasts “should” feel, when or if there are changes, you may easily recognize that something is atypical and that you should reach out to your health-care provider.

Be Persistent

If you think you feel “something,” and your health-care professional dismisses your concerns, be persistent. You are your best advocate. If necessary, seek another opinion.

Network with Friends

Talk to your network of friends and ask them to share the names of their doctors or clinics. Personal recommendations from people you trust can go a long way when choosing health-care professionals.

Watch for Symptoms

A lump is the symptom we hear about most often, and 80% of lumps turn out to be benign. A lump can feel like a frozen pea or marble or another hard item. This does not mean it is cancer, but if it is still noticeable after a few weeks or it changes size or shape, have your doctor take a look. Some of the other signs that something is amiss are persistent itching, a bug bite–like bump on the skin, and nipple discharge. If you notice something out of the ordinary that continues for a few weeks, again, you will want to check with your doctor.

I’m not trying to create alarm or anxiety; my goal is help guide you along the path of living a healthy lifestyle. Keep these guidelines in mind year-round for good health.

Take-away: You are your best advocate for “being in the pink of good health.” Follow these guidelines and make great choices about your lifestyle.

Posted on

Banned in Florida: ‘It tastes like chicken’

There is nothing like a banned food that makes us more curious about it. Sometimes it makes it more attractive to attain.

Some bans are due to the endangered nature of the ingredients, like endangered sea turtles, beluga caviar, and queen conch. Or it’s due to potential risks to human consumption, like the puffer fish, raw ackee fruit, and Kinder surprise eggs (with a toy inside). Or there’s a disease risk, like haggis, due to risks of scrapies from sheep lung in the classic Robert Burns Night dish. Other bans are due to concerns of animal cruelty, like with horse meat or shark fins.

There’s an addition to that list this year, as “cultivated” meat, or lab-grown meat—which is grown from animal stem cells—got the ban hammer in Florida. Other states, such as Alabama, Arizona, and Tennessee, have similar bans on cooking.

The ban doesn’t impact manufactured meat substitutes derived from plants, like tofu-based meat substitutes or Impossible burgers.

Recently, Upside Foods, a start-up working to commercialize cultivated meat, sued to block the ban. So, what is lab-grown meat?

Scientists from the University of Maastricht in Netherlands were the first to create a lab-grown meat designed for human consumption. A hamburger costing more than $300,000 was presented in 2013; the cost was later reduced to around $11 in a few years. The FDA first approved it for U.S. sales in 2023. Also in 2023, the Orthodox Union certified a strain of lab-grown poultry meat as kosher Mehadrin meat, a first in the world.

The cultured meat is grown from animal stem cells. The cells are submerged in a stainless-steel vat of nutrient-rich broth for them to grow and divide. After a few weeks, there is enough protein to harvest. Currently, the food scientists mix the meat and press it into nugget or culet shapes for sale.

For now, lab-grown meat can only be found in a few limited locations, like Bar Crenn, a Michelin-starred eatery in San Francisco, and a Jose Andres restaurant in Washington, DC. It’s not yet widely available.

The objective of the cultivated meat industry is to reduce the environmental impact of meat production, and to be a more sustainable option for the industry. That is a promise not yet proven. The presumption is that when mass-production scale is achieved, it will reduce the land and water use compared to traditional ranching methods.

For those concerned with animal welfare, lab-grown meat introduces a new dimension. A recent poll suggests that half of vegetarians would still prefer to avoid it. Among the total population, the poll suggests about two-thirds will give lab-grown meat a try.

As society and government try to process the emergence of lab-grown meat, the fledgling industry proclaims the meat as the “safest, best protein on the planet,” as the growing methods avoid contamination due to the pathogens and antibiotics that are common in current methods.

It is also conceivable, in the future, that meat from endangered animals, such as bluefin tuna, can be grown in the lab and reduce the stress on wild populations.

For now, growing and selling cultivated meat is a crime in Florida, except for NASA and the space industry, which have been studying cultivated meat for long-term space missions.

Dean Black, a cattle rancher and Florida representative who supported the bill’s passage, stated concerns of national security, as concentrated protein production may lead to attack. And with the ban, the state hopes to protect “the integrity of American agriculture,” according to Agriculture Commissioner Wilton Simpson. Gov. Ron DeSantis, in his statement, raised concern about the “global elite’s plan to force the world to eat meat grown in a petri dish.”

Others in the legislature were against the bill, such as our local state representative, Rep. Christine Hunschofsky. She called it a “food fight” and said that it “sends a bad message” to both researchers and businesses who are trying to grow a nascent industry.

Even though the FDA approved the lab-grown meats as safe, it doesn’t mean that they’re healthy. We’ve learned this from studies showing that ultra-processed foods have negative health implications. Even if the ingredients that go into ultra-processed foods are all safe, it’s better to eat minimally processed options. The new industry is still working to show that the micronutrients you find in your grocery store meat are present in the lab-grown variety.

So the jury is still out on the new culinary frontier, but early reviewers who have tried the cultured meat have given it good reviews. An Associated Press reviewer, who tried a cultured chicken, commented that it “tastes like chicken.”

Proudly powered by WordPress