Category: Health & Wellness

Posted on

Celebrating National Nutrition Month

Ice speed: fueling strategies for high school hockey

March is National Nutrition Month, which is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. National Nutrition Month focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The academy’s National Nutrition Month press releases feature information for the media on activities and messages that the academy highlights every March.

National Nutrition Month started in 1973 as National Nutrition Week, and it became a monthlong observance in 1980 in response to growing interest in nutrition.

When it comes to fueling the body, the demands of high school ice hockey players are high. Speeding explosively across the ice requires muscle strength, endurance, and superior skating skills. Consuming optimal foods and fluids, both on and off the ice, is essential to sustain energy levels throughout the school day, during practice, and in preparation for competition.

Hockey training, muscle building, and growth require plenty of calories—most of which come from carbohydrates. That’s because both on-ice and weight-room workouts are predominantly fueled by muscle carbohydrate, or glycogen, which needs to be replenished between daily training sessions. For optimal recovery, include healthful sources of carbohydrates such as whole grains, low-fat or fat-free milk and yogurt, fruits, and vegetables. Try adding whole-grain cereals, breads and pasta, potatoes, and winter squash to meals. Low-fat yogurt cups and fruit are quick and easy snack choices.

Daily protein requirements can easily be met from a well-balanced eating plan that includes adequate amounts of poultry, fish, lean red meat, low-fat cheese, milk and yogurt, and plant-based protein such as beans. But to maximize muscle building and recovery, consider the specific nutrient-timed choices outlined below:

  • Aim for a snack that provides 15 to 20 grams of high-quality protein plus 25 grams of carbohydrate one hour before resistance training. For example, this could come from 2 cups of low-fat milk. Add another 25 grams of carbohydrate, such as a large banana, if the weight training session is followed by ice-time practice. Prehydrate with 16 to 24 ounces of fluid, which may include the milk.
  • After weight training, rehydrate with 20 ounces of fluid for every pound of weight lost during practice. Replenish after your workout with a snack that provides 20 grams of high-quality protein and at least 50 grams of carbohydrate, such as a high-protein smoothie or a sports bar.
  • Follow practice or a game with a meal about two hours later. Aim for a meal with about a quarter of your plate coming from protein foods and half your plate made up of whole-grain carbohydrates such as whole-grain pasta or brown rice. The remaining quarter of your plate should be filled with vegetables or fruit.

Protein foods to choose before and after weight training may include low-fat or fat-free yogurt, cottage cheese, plain milk or fortified soy milk, cooked chicken, eggs, lean red meat, peanut butter, tuna, tofu, and tempeh. High-protein energy bars are easy to pack and convenient when other foods aren’t available. Read labels—look for products that provide 10 grams of protein, and avoid those containing high amounts of saturated fat or added sugars.

Hydration on the ice also is essential to minimize the performance-draining effects of dehydration. For workouts lasting more than 75 minutes, consume a sports drink at the rate of 5 to 10 fluid ounces every 15 to 20 minutes.

For individualized nutrition guidance, consult a registered dietitian nutritionist who specializes in sports nutrition.

Posted on

Heart-healthy eating tips for heart month

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 cereals, 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 of 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 go 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 the 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 sugar 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 of 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

Sun shines light on good health

I have a confession to make: I take living in the Sunshine State for granted. I don’t even think about the number of days that the sun brightens my daily outlook. My reality check came after chatting with friends in the Midwest who were so pumped up that the sun was shining. A sunny day is more than a flash in the pan when it comes to good mental and nutritional health.

Lack of sun has been shown to affect mood and can make you sad. This is not simply sad in the traditional sense, but “SAD” as in seasonal affective disorder. SAD is the type of depression that occurs during the same season each year, most often during the winter months in areas where there is less sunlight. Depression may be caused by many things. Research has shown that light can affect depression and may be linked to the body’s biological clock. Experts also think that lack of light can interfere with serotonin, the brain chemical that affects mood.

Symptoms of SAD include trouble concentrating, feeling irritable and anxious, loss of interest in activities, carbohydrate cravings, weight gain, sleeping more, and feeling tired. People affected by SAD are often treated with light therapy by exposure to bright light early in the day, which seems to help set the body’s biological clock.

Sunlight will also affect vitamin D levels. Your body can make vitamin D, alias the sunshine vitamin, with exposure to sunlight. However, some people don’t make enough vitamin D from the sun. People who have a darker skin tone, are overweight, or are older, and those who cover up when they are in the sun, can be challenged with vitamin D intake. This vitamin plays an essential role in health by helping the body absorb calcium and phosphorus, which forms and maintains strong bones. It works with calcium to improve bone health and decrease the chance of fractures. Vitamin D may also protect against osteoporosis, high blood pressure, cancer, and other diseases.

In addition to exposure to sunlight, you can get the vitamin from foods you eat and supplements. Typically, you may not get enough vitamin D from the foods you eat. Good sources include dairy products and breakfast cereals (both of which are fortified with vitamin D), as well as fatty fish such as salmon, swordfish, mackerel, oysters, catfish, trout, tuna, and eel.

Vegetable sources of vitamin D include mushrooms that have been grown in the sun. Some branded mushrooms are grown in the sun and contain significantly higher levels of vitamin D. You can also place store-bought mushrooms in the sun or under ultraviolet light once you bring them home, to boost their vitamin D content. Research has shown that you can increase the vitamin content of several varieties—such as white button, shitake, and portabella—with light exposure.

I can’t bottle the sunshine and send it around the country, but in spotlighting the importance of vitamin D, I hope I’ve given you some insight on tactics to increase your vitamin D intake, ensuring a positive outlook and good nutrition throughout the year.

Don’t take weather in your area for granted. Enjoy it and add foods to your diet that are higher in vitamin D and can help compensate for days that are short on sunlight.

Posted on

Some healthy food choices for kids this winter

When the temperatures drop and the daylight hours are shorter, energy levels can take a big dip, right along with mood. Kids might be less active in the cold winter months, making it extra important to focus on getting the right nutrition this time of year. Changes in mood, energy, focus, appetite, and sleep aren’t uncommon, but they could be signs of a more serious underlying condition. If you’re concerned about your child’s emotional and mental health, have a conversation with your child and their pediatrician.

Healthful food choices also can help support your child’s mental health. Consider including the following foods to help your kids stay healthy—and happy—this winter.

Salmon

Amino acids such as tryptophan, tyrosine, and glutamine are a few of the building blocks of protein found in salmon and other protein foods. These amino acids produce neurotransmitters that contribute to mood regulation. Emerging research links nutrients in fish with a lower risk of depression. Salmon is packed with omega-3 fatty acids, which have been shown in some studies to help manage depression. While we need more research to confirm mental health benefits, we already know that fish is an excellent heart-healthy source of protein. Some kids will eat broiled or grilled salmon. Try using a marinade or sauce they love on other foods, or cut the fish into small pieces and make kebabs with veggies.

Clementines

Clementines are an adorable winter citrus, packed with vitamin C, which helps keep immune systems strong. They also provide dietary fiber. Kids love that they’re usually seedless, easy to peel, and fun to eat, making them perfect for school lunchboxes or snacks. You also can toss the sections into salads to make greens more appealing.

Winter Squash

Butternut squash is rich in vitamin A and carotenoids, which have been shown to benefit heart health and immunity. It’s also a good source of dietary fiber, which helps keep blood sugar levels stable. Most winter squash varieties are naturally sweet, and what kid doesn’t like sweet? Try roasting butternut or acorn squash and tossing it with cinnamon and maple syrup. Spaghetti squash is another popular winter squash. Try baking it and adding your child’s favorite pasta sauce on top.

Sweet Potatoes

Packed with vitamin A and potassium, another great source of dietary fiber is sweet potatoes. Their mellow, sweet taste works in all kinds of recipes. Slice into thin “coins” and toss with canola or olive oil before roasting. Sweet potato puree can be used in foods including macaroni and cheese, oatmeal, and brownies. Try swapping in baked sweet potatoes as an alternative to French fries. Have your kids help with peeling so they’re involved in the cooking process.

Cauliflower

This member of the cruciferous veggie family has been noted for its high phytochemical content. Cauliflower is delicious on its own but easily blends with other flavors. It’s rich in vitamin C and is a good source of vitamin K for a healthy immune system and healthy bones. And that’s not all! Cauliflower also is a good source of folate, a B-vitamin important for growth and development, while dietary fiber promotes stable energy levels and digestion. Cauliflower is delicious roasted, but if your kid is averse to eating veggies, try making cauliflower “rice” in a food processor and adding it to a stir-fry.

Posted on

Get to know your school lunch program

Whether it is a wonderful memory of cafeteria staff or a favorite meal enjoyed with friends, we all remember the time spent in the school cafeteria. The National School Lunch Program was established in 1946 to provide students access to nutritionally balanced meals. The U.S. Department of Agriculture (USDA) continues to fund the program and to ensure that healthful lunches are available to all.

Thanks to the USDA’s Healthy, Hunger-Free Kids Act of 2010, school meals look a lot like MyPlate, the government’s roadmap for nutritious eating. MyPlate creates a common language for school nutrition professionals and students, and the accompanying visual helps schoolchildren connect to the food they see on their plates.

Who Makes the Rules?

Regulations regarding what kinds of foods that schools should serve to students are approved by the USDA, and each state administers the program. In 2007, the USDA reported that school meals were not providing a variety of whole grains, fruits, and vegetables and were serving a higher-than-recommended amount of saturated fat and sodium. This prompted changes in the program. The 2010 Healthy, Hunger-Free Kids Act mandated updates to the meal requirements, which included more fruits, vegetables, and whole grains, fewer calories, and less sodium. A new rule titled “Child Nutrition Programs: Flexibilities for Milk, Whole Grains, and Sodium Requirements,” which went into effect in 2019, offers more flexibility for menu planning in schools compared with the original 2010 act.

Here’s what you need to know about today’s school lunch programs.

A Bigger Focus on Fruits and Vegetables

Potentially the most powerful MyPlate message is advice to fill half your plate with fruits and vegetables at each meal. Schools serve fruit every day at breakfast as well as a fruit and a vegetable at lunch. School nutrition professionals understand that increasing the amount of fruits and vegetables on the menu doesn’t always mean that kids will eat more of them. Schools are becoming more strategic about serving produce in ways that will increase kids’ interest and consumption. That means slicing fruits and vegetables into bite-sized pieces and serving them with dips, tossing fruit into yogurt parfaits, and mixing vegetables into side dishes such as brown rice, grain salads, and roasted potatoes.

Grains Are Getting a Whole Lot Healthier

In keeping with MyPlate’s message to make at least half of all grains whole, schools are boosting whole grains in bread, tortillas, pizza crust, and pasta, so that half of the grains offered at breakfast and lunch each week are from whole-grain sources. They also are incorporating more whole-grain flour into baked goods such as muffins and pancakes.

Protein Slims Down

Most school-aged kids need 4 to 6½ ounces of protein each day. To keep it heart-healthy, MyPlate encourages fish, skinless chicken, and lean meat as well as plenty of plant-based protein. This might include menu items such as oven-baked fish nuggets, chicken teriyaki, and lean beef or bean burritos on whole-wheat tortillas. When it comes to plant-based protein, schools are getting creative—they’re offering options such as tofu stir-fries and bean burgers and tacos.

Milk Got a Makeover

MyPlate isn’t just about what’s on the plate. Drinks count too. The latest rule now allows schools to offer flavored 1% milk to encourage drinking milk, in addition to unflavored fat-free and low-fat options.

Getting Financial Assistance

If you’re having trouble paying for your child’s lunch, your family may be eligible for free or reduced-cost lunches through the USDA website (www.fns.usda.gov/schoolmeals/model-application). If your family meets the income guidelines and you have not yet filled out an application, be sure to request one from your child’s school.

Posted on

Raising emotionally intelligent leaders

In today’s world, raising a child means navigating a reality dramatically different from the one we grew up in. Screens dominate childhood, and while technology has brought many opportunities, it has also presented serious challenges to a child’s emotional and social development. Working in early childhood education, I’ve seen firsthand how critical it is to equip children not just with academic knowledge, but with the emotional skills necessary to thrive in today’s fast-moving, high-pressure world.

The term emotional intelligence is not new, but it has taken on new urgency. Emotional intelligence is the ability to recognize, understand, and manage one’s own emotions while also recognizing and responding to the emotions of others. Decades of research, including from the Yale Center for Emotional Intelligence and Dr. Daniel Goleman’s foundational studies, show that children with strong emotional skills are better equipped to lead, influence, and adapt in high-pressure environments. With stress, anxiety, and disconnection rising rapidly among young children, building these skills isn’t optional. It’s leadership preparation.

In recent years, conscious discipline, rooted in neuroscience and behavioral science, has gained ground. Dr. Becky Bailey’s conscious discipline framework emphasizes that children learn emotional regulation not through punishment or avoidance, but through modeled behavior and intentional connection. Studies at Florida State University and the University of Missouri have shown that children exposed to conscious discipline practices in early education demonstrate higher empathy, better conflict-resolution skills, and increased attention spans—vital 21st-century competencies.

The urgency is amplified by the reality of screen dependency. According to Common Sense Media, children aged 2 to 8 spend an average of 3.8 hours a day on screens outside of schoolwork. The American Academy of Pediatrics has long warned about the impact of excessive screen time on sleep, attention, and emotional regulation. Yet the conversation is no longer just about limiting screens, it’s about actively replacing those hours with meaningful, emotionally rich experiences.

Parents raising future leaders need direct, practical tools. Emotional coaching involves labeling emotions in the moment, validating children’s feelings, and guiding them toward productive coping skills. This does not mean overindulging or shielding children from difficulty. When we do this, we rob them of the small, everyday experiences that build self-esteem, confidence, and a healthy sense of worth. These moments, whether it’s resolving a disagreement with a friend or managing frustration when something doesn’t go their way, are essential for shaping resilient, capable leaders. Leadership is not just about leading others, it’s about trusting one’s voice and having the confidence to navigate challenges. That foundation is built in childhood.

Small, consistent routines foster a leadership mindset that lasts. Predictable morning rituals, mindful breathing exercises, and daily check-ins asking children how they feel equip them with the tools they need. Limiting screen time without a meaningful replacement leads to resistance. The key is substituting digital distractions with activities that nurture social-emotional learning (SEL): unstructured play, open-ended storytelling, collaborative projects, evening walks, and activities that demand teamwork and communication.

Schools must evolve too. Academic rigor alone no longer prepares children for the demands of the future. Programs integrating SEL show improved academic outcomes alongside measurable gains in empathy, resilience, and leadership. Schools that prioritize SEL are not just producing well-behaved students, they are raising leaders.

Parents often ask what they can do when the world feels overwhelming. The answer: Be present. Be intentional. Leave the phone away from the dinner table. Model calm when conflict arises. Validate feelings without rushing to fix them. Build predictable rituals. Replace screens with conversations. If we want our children to lead in the future with compassion and resilience, the work begins at home.

Posted on

Food tips for summer travel with kids

Long-anticipated summer travel is not without its nutritional challenges, and adding young children to the mix multiplies those challenges. There’s more to consider than packing a few extra snacks and baby wipes. Follow these tips for a healthy, happy, and nourishing vacation with kids.

Road Trips

Logging a lot of miles in the car may have your kids asking for snacks to ease the boredom. Anticipate this and be prepared. Work with your kids on a list of boredom-busting activities, including games, music, videos, coloring books, and more. Before starting the car, review the day’s schedule. Explain when and where you’ll eat, and make a strong effort to stick to your normal eating schedule.

Pack some of these travel-friendly foods for children over the age of 4, as some may pose a choking risk for younger children. If your child is at risk of choking, enjoy your food at a rest stop so you can supervise while eating. Keep perishable items in a cooler with ice to reduce your chances of foodborne illness when on vacation.

  • Sliced bell peppers, cucumbers, or other easy-to-eat veggies
  • Applesauce
  • Dried and fresh fruit
  • Popcorn
  • Trail mix
  • Peanut butter sandwiches
  • Whole-grain crackers
  • Low-fat milk boxes
  • 100% fruit or vegetable juice
  • Low-fat yogurt
  • Cheese sticks
  • Cottage cheese

Don’t forget portable eating utensils and plenty of napkins and wipes. (If your kids don’t eat dairy products, learn more about nourishing plant-based foods you can pack at EatRight.org.)

Have your kids come up with fun meal ideas where they combine their favorite snack with another item you purchase at a restaurant. Kids can combine different lean proteins with whole grains, fruits, and vegetables to build a balanced meal or snack that’s part retail, part from home. In the end, you will save money and eat healthier. Water, milk, or a fortified milk alternative are good beverage choices, and even restaurant meals should include fruits and vegetables. If the restaurant doesn’t offer good options, fill in with the supply in your cooler.

A Stay at the Beach

Whether you’re hitting the beach for a day or staying for a week, the same guidelines apply. Try to stick as closely to your normal eating schedule as possible. Bring a cooler with some of the foods listed above and plenty of ice. Pack ample water and encourage frequent sipping. The hot sun can be dehydrating, and the cool ocean water and tons of fun can distract kids from drinking fluids.

Cruising Along

Food is present constantly on cruise ships—and in big, showy ways. Remind children that just because food is available doesn’t mean the family needs to eat it. Be a role model to your kids and encourage them to eat mindfully when they are hungry.

Travel Abroad

If you are traveling far or to places with new types of cultures, work with your family on planning where to eat in advance of your trip. Most restaurants around the world provide nutrition information online so you can plan on choosing the nutritious items that you have researched. Being in a new culture also is a great time to get your family to try new foods.

Visiting Family or Friends

Whether you’re traveling with others or staying in their homes, you may run into well-meaning food pushers. Give relatives and friends a kind heads-up to your expectations when it comes to offering food to your children. Help them find other ways to express love and warmth, such as reading a story or taking your child for a special outing.

Posted on

Refreshing summer drinks from local favorites

Summer in South Florida comes with sunshine, sea breezes—and serious heat. When the temperatures climb, there’s nothing better than an iced cold beverage in your hand. Luckily, our local cafes, juice bars, and smoothie shops know exactly how to keep us cool. Whether you’re running errands, heading back from the beach, or just need a midday refresher, here are a few places around town to grab a drink that’ll hit the spot.

The Seed—Boca Raton

This cozy coffee shop is a neighborhood favorite in Boca, known for its friendly vibe and strong cold brew. Try the coconut cream cold brew for something smooth and summery, or go with a simple iced matcha if you want something earthy and refreshing. If you’re steering clear of caffeine, the hibiscus cooler is floral, tangy, and perfect over ice.

Tropical Smoothie Café—multiple locations

This spot always delivers when you’re craving something fruity and refreshing. The Bahama Mama is a classic if you’re in the mood for something sweet and tropical. If you want something on the lighter side, try the Detox Island Green—it’s packed with greens but still tastes delicious.

3Natives—Coral Springs

This Florida-born brand keeps things fresh and fast with smoothies and cold-pressed juices. The Pink Dragon and Berry Natural smoothies are summer favorites—cool, crisp, and with just the right amount of sweetness.

Nekter Juice Bar—Coconut Creek

For something clean, cool, and energizing, Nekter has plenty to choose from. Its Pink Flamingo smoothie (dragon fruit, strawberry, pineapple, and coconut water) is a tropical blast in a cup. Or try the Toxin Flush juice—packed with parsley, spinach, apple, and lemon—for a hydrating reset on a sweltering day.

The Modern Rose—Delray Beach

Every detail here feels intentional—floral drinks, antique mugs, and prime people-watching. The lavender lemonade is light and bright, while the rose milk tea (served iced, of course) is perfect for a slow afternoon near the beach. It’s a bit farther north, but absolutely worth the trip.

Posted on

Watermelons Delicious fruit of the summer, or a vegetable?

Few fruits remind us of the summer like the watermelon does. There is an active debate in the gardening community on whether this delicious treat is a fruit or a vegetable. Botanically speaking, it is definitely a fruit, developed from the fruiting body after flowering. But if you are from Oklahoma, where the watermelon is the official state vegetable, you would argue it’s a vegetable. In case you are wondering, Oklahoma has a state fruit, the strawberry, which botanically is not a berry, and botanists consider it a “false fruit.”

Why is watermelon a vegetable to the Sooner State? Because it hails from the same botanical family of cucumbers and gourds, which are classified as vegetables. In fact, the whole melon can be eaten, like a cucumber—even the rind. There are many cultures that pickle the rind, and once you try it, you will appreciate how similar it is to its cucumber cousins.

Originating from Africa, the watermelon plant loves the heat. Due to the warm weather, Florida’s watermelon season kicks off in late spring, around May, and extends through the summer months. You will often find local watermelons in area markets, and sometimes on the side of the road.

Florida leads the U.S. in terms of watermelons harvested. In a study by the University of Florida, between 2010 and 2021, an average of 22,616 acres of watermelon were harvested in Florida per year. Texas and Georgia follow as second and third, respectively.

Ancient civilizations in Africa and the Middle East were the first to appreciate the watermelon for both its high water content and its nutritional value. The melon is over 90% water, 6% sugar, and a good source of lycopene, the same strong antioxidant found in tomatoes, another botanical fruit that can be considered a vegetable.

The seeds of the watermelon were found in the Levant and North Africa over 5,000 years ago, before spreading to Asia. Evidence of watermelon cultivations was found in India by the 7th century, and in China by the 10th century. Initially only found in southern Europe, cultivars that adapted to the cooler weathers of northern Europe became common by the 1600s.

Nowadays, with more than 1,200 cultivars, you will find watermelons of all sizes, from 2-pounders to world-record 351-pound monsters (Carolina Cross cultivar). You will find flesh of all colors—red, pink, orange, yellow, even white.

There are many ways to enjoy watermelon this summer. It’s a must-have at picnics, pool parties, and barbecues. The most common way is to just open up the melon and devour its delicious, juicy flesh in slices, or cubes. Here are some other ways to enjoy watermelon.

Add Some Spice

Have you tried watermelon with some spice mixes? If not, you may want to give a try with a little lemon juice on the melon first. If you like that tangy-sweet combination, you might want to further venture into adding chili powder or cayenne. Maybe Tajin power, or a Dukkah blend of spices.

Watermelon Salads

Many cultures make a salad with watermelon and something salty. The simplest is adding salt to watermelon. Along the Mediterranean, you will often find watermelon paired with salty cheeses like feta.

In the southern U.S., you will also find watermelon being paired with salty country ham. Martha Stewart even recommends prosciutto-wrapped watermelon as an appetizer.

Juice It

Given that watermelon is 90% water, it’s simple to juice it at home. You don’t need any special juicer—just a blender will work. You may choose to strain the juice, or drink it as it is.

You can also blend the juice into your cocktails and mocktails. Fresh basil and mint can be muddled with the juice to add extra elements to the drink.

If you blend the juice with vinegar, extra-virgin olive oil, and a spoon of Dijon mustard, you will find it a sweet, refreshing dressing for your summer salads.

Cook It

Another popular trend is to grill the watermelon’s flesh. You can cut up the flesh into cubes, and barbecue it on a stick. Or you can pan-fry a slice of flesh in butter, and you will find it transformed. The grill will impart a smokey flavor, whereas the mixture of sugar and butter provides the pan-fried watermelon with sweet flesh that takes on a caramel taste.

Freeze It

You can also freeze watermelon. The frozen watermelon can be used later for juices or purees. Or if you have juiced the melon, you can make a fruity popsicle for cooling down in the hot Florida summer.

Don’t Forget the Rind

Most of us often just discard the rind. But remember, watermelon is also a vegetable in the gourd family. Take away its sweetness, and it’s not too different from a zucchini or a cucumber. So if you’d like, you can try to prepare the rind. One common use is pickling the rind. You remove the green outer layer with a vegetable peeler, then slice it up, and pickle it just like a cucumber.

You can also stir-fry the rind. The white inner part of the rind can be stir-fried with other ingredients in your favorite stir-fry. You will find that the rind easily absorbs the other flavors in the dish.

There are so many ways to enjoy this melon as a fruit or as a vegetable this summer. I will leave you with a cocktail idea from Martha Stewart.

〇 〇 〇

Watermelon Margaritas

(By Martha Stewart)

  • ⅓ cup sugar
  • Peeled zest of 2 limes, plus ⅓ cup fresh lime juice, plus lime wedges for making salt rim, plus thinly sliced rounds for serving (optional)
  • ½ small, seedless yellow watermelon (about 2½ pounds), peeled and cut into cubes (about 6 cups)
  • 6 ounces tequila blanco
  • 1 ounce elderflower liqueur, such as St. Germain
  • Coarse salt or Himalayan pink salt, for glasses

Bring sugar, ⅓ cup water, and lime peels to a boil, stirring, until sugar has dissolved. Remove from heat; let cool completely. Strain into a pitcher with lime juice.

Working in batches, purée watermelon in a food processor or blender; strain through a coarse-mesh sieve (you should have 3 cups). Add melon purée, tequila, and elderflower liqueur to the pitcher with lime syrup, and stir. Chill, covered, at least 2 hours and for up to 2 days.

When ready to serve, run a lime wedge around the rim of each glass, and dip the glasses in coarse salt. Fill the glasses with ice and 1 or 2 thin lime rounds. To make each drink, add more ice and ½ cup tequila mixture to a cocktail shaker. Shake for 15 seconds; strain into a glass. Repeat for the remaining drinks, and serve immediately.

Posted on

Dive into aquaculture A sustainable seafood system

Some agricultural production systems rely on soil to farm plants for food. There’s also farming that involves raising land animals for food. But have you heard of aquaculture? Although it is sometimes referred to as “farmed fish,” aquaculture is more complex and involves both underwater plants and animals. 

Aquaculture: The Basics

Farming in water includes environments such as oceans, rivers, and even pens or tanks submerged in the water or on land, which is called inland or freshwater aquaculture. As of June 2023, there are approximately 600 species being farmed in countries around the world—significant for helping to feed the global population. Aquatic plants such as edible seaweeds or algae are being grown along with a variety of aquatic animals, including the following:

  • Fish (salmon, black sea bass, sablefish, yellowtail, pompano, trout, catfish)
  • Shellfish (oysters, clams, mussels, shrimp, crawfish)
  • Reptiles (crocodiles, alligators, turtles)
  • Amphibians (frogs)

Aquaculture is becoming increasingly complex, with a focus on plant and animal health and production practices. There also are other forms of farming in the water: hydroponics and aquaponics. Hydroponics is the process of farming or gardening plants in a water-based solution, rather than in soil, either on land or in water such as a lake, river, or ocean. Aquaponics is the process of growing fish and plants together in the water without soil. The nutrients for the plants come from beneficial bacteria that convert fish waste into fertilizer. The plants help keep the tanks or containers clean, so it is considered a sustainable practice.

Farmed Fish vs. Aquaculture

Aquaculture is a farming practice that does encompass “farming” fish. However, according to the National Oceanic and Atmospheric Administration, also known as NOAA Fisheries, farm-raised fish and shellfish grown in the United States are held to rigorous standards to ensure safety. Because most seafood consumed in the U.S. is imported from other countries, the U.S. Food and Drug Administration (FDA) has established several processes to oversee its safety.

How Aquaculture Contributes to Sustainability

Aquaculture plays an increasingly vital role in the sustainability of food that grows both in the oceans and in fresh water. It can be used to increase the accessibility and affordability of seafood for consumers, and it supports guidance such as the 2020-2025 Dietary Guidelines for Americans, which encourages the consumption of seafood for health.

Aquaculture also plays a role in supporting wild seafood. When fish and shellfish are farmed, it helps to sustain fisheries that harvest wild-caught seafood. Aquaculture also can be used to protect wild seafood habitats and to revitalize or support the environment as well as the health of threatened or endangered species of fish or shellfish.

According to the FDA, about 90% of seafood eaten in the United States is imported—and more than half of it is produced through aquaculture practices. The FDA, along with other agencies, holds seafood grown through aquaculture to the same standards as fresh or wild seafood. Aquatic animal health in the U.S. is monitored through the U.S. Department of Agriculture’s Animal and Plant Health Inspection Service, which works with the World Organization for Animal Health to ensure that standards are maintained in the health and safety of aquatic animals and their international trade.

As the world’s population grows and demands more seafood, it’s important for farming in water to be sustainable, safe, and effective.

Aerial view of vast coastal fish farm with numerous circular enclosures in clear blue water, showcasing aquaculture practices.

Sustainably grown, organic Alaskan kelp is harvested at the Seagrove Kelp Co. farm in Doyle Bay. Credit: NOAA Fisheries/Jordan Hollarsmith

Posted on

Breathe easy The power of houseplants as indoor air purifiers

We’re lucky to live in South Florida, where tropical plants thrive year-round and lush greenery is part of the everyday landscape. But while we enjoy our palm trees and bougainvillea outside, more and more people are bringing plants indoors—not just for their beauty, but for the hopes of cleaner air.

The idea that houseplants can help clean indoor air has been around for a while. It started with a NASA study in the late 1980s, which looked into how plants might filter air in space. Since then, there’s been ongoing curiosity about whether common houseplants can make a difference in our homes.

As it turns out, indoor air can be more polluted than we think, thanks to chemicals found in cleaning supplies, paints, furniture finishes, and even synthetic fabrics. For some, those pollutants can trigger headaches or even allergies. That’s where houseplants come in. While they’re not a magic fix, certain plants may help absorb some of those toxins—and they happen to make a room feel warmer, cozier, and more alive.

Lucky for us, you don’t have to travel far to find them. Many popular indoor plants are available at places like our local Fresh Market, Walmart, Trader Joe’s, Home Depot, and even Publix.

Here are a few popular indoor plants that thrive in South Florida homes and are often praised for their air-cleaning potential.

Areca Palm

A soft, full plant that fits right into our tropical climate. It’s also said to help add moisture to the air.

Snake Plant

Very low-maintenance and tough to kill. It can handle low light and is often mentioned as a plant that helps clean the air.

Peace Lily

Easy to grow with elegant white flowers. It’s known for filtering indoor air, but it’s not safe for pets.

Pothos

Also known as devil’s ivy, this is a popular choice for beginners. It grows quickly and looks great trailing from shelves or hanging pots.

Spider Plant

A classic option that’s easy to care for and grows little baby plants that you can repot or share. It’s also believed to help with carbon monoxide and other indoor toxins.

To really feel a difference, some recommendations suggest having at least one medium-sized plant for every 100 square feet of space—but even just a couple can bring some life and freshness into a room. Experts suggest keeping leaves free of dust so the plants can “breathe,” and be sure to pay attention to their lighting and watering needs.

Whether or not they completely purify your space, houseplants have a way of making homes feel more grounded. In a world full of screens and synthetic everything, bringing in a few living, growing things might be one of the simplest ways to breathe a little easier—literally and figuratively.

NASA’s 1989 Clean Air Study is available online.

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.

 

 

Proudly powered by WordPress