Category: Health & Wellness

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The Spice & Tea Exchange

A Pinch of Spice & A Whole Lot of Family

While variety may be the spice of life, for the Nachio family of Parkland, spice is the variety of life.

Last December, they opened The Spice & Tea Exchange at 520 East Atlantic Ave., in Delray Beach, directly across from the historic Colony Hotel. Even before you open the door, the aroma of spices greets you and entices you in.

The shop is family‑run by Joey and Diana Nachio and their two grown children, Joanne, a practicing civil defense attorney and Joseph (Joe), who holds an MBA from Notre Dame.

“We’ve been warmly welcomed by the City of Delray Beach, the Downtown Development Authority and all the other local businesses,” says Joanne Nachio.  “They’ve been very inviting.”

“We are thrilled to welcome Tea & Spice Exchange to the downtown district,” says Laura Simon, executive director of the Delray Beach Downtown Development Authority. “Small businesses are the heart of our downtown, creating the energy, character and sense of place that make this community so special.”

She says that locally owned businesses add to the character of the city and is something both residents and visitors value.

Headquartered in St. Augustine, the franchise offers teas, spices, exclusive hand-mixed blends, naturally flavored sugars, gift sets, accessories and an array of salts from around the world geared mainly to home cooks, chefs and lovers of tea. 

With more than 100 custom blends and seasonings — harissa, Malaysian ginger curry, Mexican mole, Korean BBQ, herbes de Provence, Chinese five‑spice, there is just about every combination you can imagine.

Joey Nachio opens a large, marigold-colored jar of paprika from the shelf and a bright, pungent aroma erupts.

“Smell this,” he says, explaining that fresh seasonings are nothing like what most people buy at a supermarket. “Most people know the orange color of paprika, but they don’t realize how intense the fragrance can be,” he says.

The shop also sells a wide variety of peppers and chiles.  A sampling of the basics they carry include black and green peppercorns, habanero, jalapeño, Mexican red and green chiles, Hungarian sweet and smoked paprika, Szechuan peppercorns and chipotle.

All seasonings and blends are mixed and packaged in‑house – something Joey Nachio takes great pride in. Spices such as allspice, anise, butterfly pea flower powder, cardamom seed, cinnamon stick, coriander, cumin, ginger, and lemongrass are just a sampling of the extensive list.

One of their most popular blends is Florida Sunshine, made from lemon, garlic, and peppers. Joey Nachio peels the lemons by hand to create a fresh zest, which is dehydrated and added to the mixture along with ginger, rose petals and green peppercorn. “It’s so flavorful,” he says. “It’s great on scallops, tuna, or other seafood.”

They source their products from more than 40 countries, including Japan, China, India, South Africa, and Sri Lanka and have developed relationships with tea farmers in Kyoto, Japan, from where they buy their ceremonial grade matcha tea.

The shop also carries an extensive selection of loose teas, including the Japanese matcha, pu‑erh specialty teas plus Joe Nachios’s favorite — a banana nut muffin tea made with African honeybush, marigolds, cocoa nibs, chestnuts and bananas. There’s even a tea called Ginseng Hippie and another coffee-flavored tea called Roasted Coffee – a gentle way to wean off coffee and transition to tea.

Joe Nachio draws a comparison between tea to wine. “The world of tea is as large as the world of wine,” he says.

Shopping in the store was Delray Beach resident Nina Liebson, 66, a retired financial advisor.  She was browsing the shelves looking for spices “with a kick.”

“The Spice & Tea Exchange is unique to the Avenue,” she says. “It’s fun to come in, smell all the fragrances and browse the shelves.” She previously purchased a tea infuser and left this day with hot peppers for cooking and mushroom tea to help her relax.

Joe Nachio, a longtime fan of the Food Network who grew up watching Alton Brown and Emeril Lagasse, says fresh spices can transform home cooking. “With our freshly dried spices, you’re only a couple of shakes away from a chef‑curated meal,” he says. “When spices and peppers are fresh, they make all the difference.”

He loves sparking that passion in others. Visitors are encouraged to browse freely and open jars to smell the contents.

For the Nachio family, running the shop together is a joy.

Joey Nachio paraphrases an old Arab proverb about the stages of raising children.  After playing with them when they are young, teaching them as they grow, the last stage of relationship is friendship between parents and children.

And while variety may be the spice of life, for the Nachios, the best spice is family.

“Working together is like working with our best friends,” he says. “We wouldn’t have it any other way.”

The Spice & Tea Exchange is located at 520 East Atlantic Ave., in Delray Beach.  Tel:  (561) 266-3338. 

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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, such as games, music, videos, and coloring books. 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 for 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

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

Have your kids come up with fun meal ideas where they can 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 on a special outing.

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Staying safe around the family pool this summer

As summer sets in, and temperatures rise, many families start to spend more time around the pool. The warm, inviting waters of your backyard pool provide a great place for weekend parties, and a quiet retreat. However, the calm, welcoming waters harbor a silent, preventable threat.

In the U.S., accidental drowning is the leading cause of death for children ages 1 to 4, with Florida the leading state for this grim statistic. It’s not just kids—your pets are also at risk, especially dogs, with an estimated 5,000 pet dogs drowning in backyard pools each year.

A properly maintained fence is a must. In Broward County, a five-foot fence is required around all residential pools. The fence must be self-closing and self-latched. With many children or pets wandering to a neighbor’s property, these fence features help to ensure that both pets and children don’t accidentally get close to a pool unsupervised.

To further reduce risks, it is advisable to properly train both your child and your dog to swim. Proper training cuts drowning risk for young children by 88%. Dogs can also benefit from formal training. By familiarizing your dog with the pool, and learning how to find pool steps, it will reduce panic when your pet accidentally falls into a pool.

Some dog owners may think that their dog can swim fine. But when a dog accidentally falls into a pool, they are surprised, and can experience rapid fatigue and panic. The panic will accelerate their energy loss, and they lose their orientation, preventing many dogs from locating steps or ramps. There are many pools designed with smooth pool surfaces, like tiles and liners that some dogs lose traction on, adding to the risk of drowning. These risks are especially high for smaller dogs, brachycephalic breeds (pugs, bulldogs, and terriers), along with senior dogs.

Beyond training and fences, it is also advisable to keep adult supervision when your family and dog are around the pool. A designated “water watcher”—someone who monitors the water—is recommended during social events, and ideally someone trained in CPR.

The reason for a designated watcher is that drowning accidents, contrary to popular belief, are often silent. With the onset of exhaustion, pets and children often experience panic, and movement will be minimal. This develops quickly, often within a few minutes; thus, the watcher should ideally not be on a phone or some other distraction.

Since it’s hard not to get distracted in the modern era, it’s also recommended you make sure that young children wear proper flotation devices near water. The same is true for your pets. This will help ensure they get extra support if they do accidentally fall into a pool.

By making sure that your pool fence meets the local ordinance, proper training of all your family members, and extra awareness, it will ensure that everyone has a safe and fun time around your refreshing backyard pool.

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What is a sustainable food system?

Climate change affects the health of both people and the environment. To minimize the impact and feed a growing population, which is estimated to reach 9.8 billion by 2050, food systems are incorporating more sustainable practices, including reducing food waste and conserving resources.

Sustainable Food Systems

A “food system” is a broad term that describes anything involved in the production, distribution, and consumption of food. This includes growing, raising, harvesting, processing, distributing, ensuring food safety, eating, and even discarding of food. It also includes the connection of these processes and the people and resources that contribute to and are impacted by the food system.

The sustainability of a food system affects everyone. Food systems shape what foods are available for people to eat, how easy they are to get, and how much they cost.

A “sustainable food system” provides nutrition and food security for everyone without compromising the well-being of people or the planet now and in the future. While the topic of sustainability grows and the definition evolves, most experts agree that sustainable food systems address three key factors: economic, social, and environmental.

The key factors of a sustainable food system impact us in different ways. The economic, or financial, goal of a sustainable food system is to benefit everyone involved in the system. This includes providing livable wages for food system employees, tax profits for governments, profits for the businesses involved in the food system, and safe, nutritious, affordable, and available food for all.

The social aspect of a sustainable food system involves fairness and equity for all participants, including vulnerable and underrepresented groups. This means promoting good health among workers, respecting cultural traditions, providing a safe work environment, and looking out for animal well-being.

The environmental goal of a sustainable food system is to achieve a neutral or positive effect on the natural environment. This includes retaining biodiversity (which refers to the variety of species in our food supply and environment), limiting water use, prioritizing the health of animals and plants, minimizing food loss and waste, and cutting down the amount of carbon in the atmosphere that contributes to climate change.

Balancing All Factors

When developing sustainable food systems, the economic, social, and environmental impacts must be considered—as well as the potential unintended outcomes. For example, improvements in technology may increase profits for investors (an economic benefit), and efficiencies in production but may result in job loss for farm workers.

Alternatively, implementing new animal well-being practices at a farm would have social and environmental benefits but may require additional costs or labor, which impacts the economic aspect of the food system.

How You Can Help

Developing sustainable food systems requires action from all people involved. While individual efforts like recycling and reducing food waste are important, fundamental changes to the way food is produced, distributed, and eaten, as well as changes to policies and infrastructure, also are needed to make lasting change.

Here are two ways you can help:

  • Education. Learn about recycling programs and other opportunities to conserve resources in your community. If applicable, advocate for sustainability at your workplace by sharing your knowledge with others and proposing impactful changes, such as placing recycling and composting bins in cafeterias and break areas.
  • Action. Taking steps to reduce food waste—such as meal planning before grocery shopping, embracing leftovers, and composting—provides great ways to do your part in your own kitchen. Consider supporting and purchasing from food brands that incorporate sustainable practices into their production and distribution. Most companies have this information available on their website.

Together, individual actions in addition to large-scale changes at the local, state, federal, and global levels can create a sustainable food system.

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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 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 the 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 that 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:

  • 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, flaxseeds, 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.

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Stroke risk may be stalking you …even if you are young and feel healthy

May is Stroke Awareness Month, and for many of us, the illness is seen as a consequence of vascular wear and tear, and usually of old age. That is a misconception that can be fatal for unsuspecting and often younger sufferers. It’s important to be aware of the warning signs and risks—even if you are young and healthy—of this devastating medical event.

Vanessa Perez, 35, of Plantation, first experienced something strange on Veterans Day last year. Her hands were tingling, and that tingling expanded to her entire left side of the body by the evening. The next morning, Perez continued to feel unwell, and she started to experience balance issues. After dropping off her 3-year-old daughter, she went to an urgent care clinic. They checked her vitals, which were OK, but couldn’t rule out a stroke because they don’t have the equipment.

After still not feeling well despite some resting, Perez decided to go to the emergency room (ER). Initially, she had difficulties convincing ER staff that something serious was happening. A CT scan didn’t yield anything concrete, and finally an MRI was ordered. While waiting for the MRI results, Perez tried to walk to the bathroom, but had difficulties. Luckily, that’s when the MRI results came back, and doctors realized she was suffering a dangerous stroke. She was immediately admitted into the ICU.

After transferring to another hospital with a stroke specialist unit, the doctors were able to stabilize her, and they confirmed she had cavernoma, a condition that can cause strokes. Cerebral cavernous malformations (CCMs), also known as cavernomas, are clusters of abnormal capillaries lacking intervening brain tissue. They can be asymptomatic, or they can cause seizures, headaches, and/or strokes. CCMs can be sporadic, or in 20% of cases, they have a familial inheritance pattern.

While strokes still mostly affect the elderly, who often have more cardiovascular risks, there is an alarming trend of rising incidents of stroke among younger adults, those under age 45. In a recent study by Dr. Aaron Shoskes, a neurologist from the University of Utah, his team found that strokes in younger adults have been rising in recent years. Researchers reported a rise of as high as 15.7% for adults in the 18–44 and 45–64 age brackets.

There are a myriad of factors being examined as possible contributors to this increase. Traditional cardiovascular risk factors—high blood pressure, diabetes, high cholesterol, obesity, and smoking history—are increasingly found more common in the younger population, according to Dr. Shoskes. Caffeine, vaping, energy drinks, and ADHD meds have also contributed to increased risks. These stimulants spike your blood pressure and/or affect your heart rhythms, which may add to your overall risk of stroke.

For younger adults, women are found to be more likely to suffer from strokes than men, whereas the opposite is true for those over 45. One American Heart Association study hypothesized that estrogen helps protect women from cardiovascular events, but it increases risks for strokes.

For Perez, her stroke was in the brain stem area, affecting almost everything, including her balance, breathing, and vision. When she finally left the hospital, she still had a long road to recovery, like many stroke patients. Her daughter was disappointed she couldn’t play with her mom, but according to Perez, otherwise she handled the situation well. Perez started physical and occupational therapy, and she was initially feeling overwhelmed. Luckily for her, she had a good support system of friends and family to help her through those difficult early recovery stages.

After five months of recovery, Perez was finally able to go back to work. Her advice: If you are not feeling well, go to the hospital. For stroke victims, the speed of diagnosis and treatment has a profound link to the prognosis. Stroke symptoms are often dismissed as stress, migraine, or even a hangover. Delayed medical treatment significantly increases the damage that a stroke does to your brain.

Some of the symptoms to look for:

  • One side of face drooping, or one side of body numb/tingling
  • Sudden, severe headache, often described as “worst headache of my life”
  • Loss of balance or coordination, dizziness, trouble walking
  • Blurred or double vision, loss of sight in one or both eyes
  • Confusion, difficulty understanding speech, disorientation

Stroke symptoms almost always appear suddenly, and even if they seem to resolve quickly (a transient ischemic attack or TIA, often called “mini-stroke”), they require emergency medical attention. The damage to brain tissue is time-sensitive, and every minute matters to reduce the greater risk of permanent brain damage.

Prevention is also important, as many of the risk factors are silent. Because many young adults feel healthy, and may not have a primary care physician, their risk factors go unnoticed. A routine checkup can reveal some important risk factors:

  • Blood pressure
  • Blood sugar
  • Cholesterol
  • Weight
  • Family history of strokes

Early awareness of these risk factors can help a clinician provide a management plan.

The face of stroke is not just the elderly. Stress, high-powered energy drinks, and underlying health risks all contribute to a yet incomplete picture of why younger adults are having more strokes. Regardless of the causes, it is now equally important for those who otherwise feel healthy to be aware of stroke symptoms and risk factors, and to have a discussion with their family doctor. When you are experiencing stroke symptoms, don’t hesitate, and go to the emergency room—it may save your life.

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Reset and recharge

Local wellness and recovery therapy

Spring often brings a feeling of renewal, and across South Florida that sense of refreshment is showing up in the growing popularity of wellness and recovery therapies. From Coral Springs to Boca Raton and Fort Lauderdale, studios and wellness centers are introducing new treatments designed to help people relax, recover, and recharge, whether from demanding schedules, workouts, or everyday stress.

One treatment gaining attention locally is intravenous (IV) drip therapy, now offered at several wellness clinics around town. The therapy delivers vitamins and hydration directly through an IV line, and many people turn to it when they feel run down, dehydrated, or simply in need of an energy boost.

Several other therapies focus on deep relaxation and sensory experiences. Float therapy, available at centers in nearby Fort Lauderdale and Delray Beach, allows you to float effortlessly in warm saltwater inside a quiet, low-stimulus environment. Many people describe the experience as calming and restorative.

Salt rooms offer a similar sense of relaxation. Found in wellness studios across Broward and Palm Beach counties, these rooms circulate microscopic salt particles through the air while visitors sit quietly in a peaceful setting designed to promote relaxation.

Technology is also playing a growing role in the wellness space. LED light therapy has become common at local spas and wellness studios, where it’s often used for skin care and recovery. Another option, pulsed electromagnetic field therapy, uses gentle electromagnetic pulses that are believed to support circulation and the body’s natural healing processes.

Many recovery studios are also offering contrast therapy, a treatment that alternates between heat (often in a sauna) and cold plunges. The hot-and-cold cycle has become popular among athletes and fitness enthusiasts, who say it helps with muscle recovery and leaves them feeling refreshed.

Closer to home, Hopson Health Wellness Center in Coral Springs offers a wide range of these therapies in one place, including red light therapy, hyperbaric oxygen chambers, infrared saunas, cryotherapy, salt therapy, and compression therapy—all designed to support recovery and overall well-being.

Even gyms are joining the trend. At Planet Fitness in Coral Springs, the Relax Space Wellness Pod gives members a place to unwind after a workout with guided relaxation, gentle massage, and immersive audio designed to reduce stress.

While some of these treatments may sound high-tech, their appeal is simple. More people are looking for ways to slow down, recover, and feel better. Whether it’s floating in a sensory tank, trying a robotic massage, or sitting quietly in a salt room, South Florida residents are embracing new ways to recharge as part of their wellness routines.

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How RDNs help individuals with intellectual and developmental disabilities

Intellectual and developmental disabilities, or IDDs, are lifelong disabilities that begin during childhood. These conditions include mental and/or physical impairments that may impact a person’s mobility and the ability to perform certain basic activities of daily living without assistance. IDDs may affect learning, comprehension, and language skills.

Maintaining good nutritional health can be challenging for individuals with IDDs. For instance, genetic disorders, such as Prader-Willi Syndrome, may lead to weight gain and obesity. In contrast, individuals with cystic fibrosis may struggle to maintain a normal body weight.

There also may be limitations during mealtime for both children and adults. Vision problems and difficulty holding utensils can affect the ability of individuals with IDDs to feed themselves. Swallowing problems, digestion problems, food allergies, and medications also can impair nutritional status. Oral health problems—such as dry mouth, cavities, gum infections, and oral hygiene—can contribute to feeding difficulties.

Some people with IDDs may have a partial or total need for nutrition support. These individuals may receive nutrition through a tube inserted into their stomach or abdomen, or a vein in an arm.

How a Registered Dietitian Nutritionist Can Help

As part of the health-care team, registered dietitian nutritionists (RDNs) with special training provide patient-centered, culturally competent nutrition counseling in a range of settings. RDNs identify strategies for mealtime support and create menus of acceptable food options to meet special nutritional needs.

Individuals with IDDs may struggle with other health conditions such as diabetes and obesity. RDNs are skilled in educating patients, family members, and caregivers on nutrition needs for these conditions too.

As RDNs work closely with other members of the medical team, they can be tremendous patient advocates. RDNs can connect patients or their family members and caregivers with community resources to help meet food and nutrition needs.

What to Expect When You Meet with an RDN

The RDN may start by assessing the individual’s overall health status. During this appointment, the RDN reviews the patient’s medical history, including the following:

  • Diagnoses
  • Lab test results
  • Medicines and supplements
  • Height and weight

The RDN may ask about other things:

  • Eating patterns
  • Food preferences
  • Feeding skills
  • Functional abilities
  • Social factors
  • Cultural and religious customs
  • Barriers to buying food
  • Activity level

Many RDNs perform a nutrition-focused physical exam, which helps them assess the person’s nutritional status and risk for malnutrition. During this exam, the RDN looks for physical signs of nutrient deficiencies.

RDNs may consult other members of the health-care team too. For example, speech-language pathologists and occupational therapists can help determine the need for modifying the texture of foods, special feeding positions, and the pace of feeding and will discuss ways a caregiver can provide encouragement.

Based on the findings of the assessment, the RDN will work closely with patients and their caregivers to create a nutrition care plan. The plan may provide recommendations on what, when, and how to eat to meet individual nutrition needs. Vitamin and mineral supplements may be recommended to help correct nutrient deficiencies, and tips for meeting weekly activity goals may be discussed.

RDNs also can provide training on food selection and meal prep for people with IDDs and their caregivers.

Find an RDN

The Academy of Nutrition and Dietetics’ Find a Nutrition Expert online directory lets you search for a registered dietitian nutritionist in your community or one who offers services via telehealth.

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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.

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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.
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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.

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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.

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