Category: Health & Wellness

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Finding the right sound

Music, focus, and auditory processing disorder

“How can you possibly concentrate with that music playing?” Parents and teachers have asked students this question forever. However, many students will tell you that music helps them concentrate. This is actually true for most people. The right sounds can train your brain to focus better and for longer periods of time.

Music or white noise can help students to block out distracting noises, to focus, and to complete tasks in longer sittings.

The important part is finding the right sound. One student might focus best with instrumental music, while another prefers nature sounds or silence. Music with lyrics may help during a repetitive assignment but become distracting during reading or writing. Instead of assuming that music always helps or always hurts, students should notice what actually improves their work.

But what happens when a student cannot decide which sounds receive attention?

Imagine sitting in a classroom and hearing the teacher, the air conditioner, a tapping pencil, a scraping chair, footsteps in the hallway, and another student whispering. Now imagine that your brain treats every sound as equally important.

It is almost as if every sound has been assigned the same volume button. For a student with auditory processing disorder, or APD, this can be an everyday experience. A student may have normal hearing but still struggle with how the brain interprets and organizes sound. 

The student might ask people to repeat themselves, forget verbal directions, mishear similar-sounding words, or struggle to understand a lesson when there is background noise. The truth is, that student may be listening to far too much.

I once worked with a middle school student who could explain complicated ideas beautifully when she had time to process them. In class, however, she struggled to take notes and often missed important information. Her teachers thought she was daydreaming.

When I asked what she heard during class, she said it was so noisy. She kept describing how people are always coughing, tapping pens, or chattering. As someone who has personal experience with APD, I knew the sounds would always feel loud to her. 

Instead, I taught her strategies. She learned to take short notes whenever the teacher spoke to help her focus. She also used a recorder, with permission. At home, she could replay the lesson, pause often, and give herself time to process the information without distractions.

During independent assignments and certain tests, noise-canceling headphones helped quiet the chatter and movement around her. Some teachers allowed it, some did not. However, the goal was not to avoid sound. It was to find the sound environment in which her brain could learn best, because students with APD often excel at listening when they can focus on one sound or voice at a time. 

An evaluation by an audiologist is important because APD can resemble attention, language, or learning difficulties. Support may include auditory training, speech and language intervention, visual directions, repetition, extra processing time, improved classroom acoustics, or assistive technology. Music and rhythm may also be used in activities that strengthen timing, sequencing, sound discrimination, and careful listening.

So, should students listen to music while they study? They should listen to anything that helps them focus.  

For most students, finding the right sound can make learning more comfortable. For a student with auditory processing disorder, it can make learning possible.

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The original Thanksgiving favorite—winter squash

As the daylight shortens, and Thanksgiving comes into focus, we find a range of hard-shelled squashes on the grocery shelves. Unlike their summer cousins, like zucchini, winter squashes have hard shells and come in a vibrant range of colors and a variety of shapes. They were an American native vegetable when the pilgrims first arrived at Plymouth Rock, and were served in the early Thanksgiving dinners across the states.

The squash is part of the traditional Native American “Three Sisters” agriculture methodology, where corn, beans, and squashes were planted together to mutually benefit each other. Squashes with their prickly stems acted as a protector against pest animals for the bean and corn crops. They also provided shade and ground cover to retain moisture and suppress weeds. Corn provided a natural trellis for the beans to climb, and beans improved soil by fixing nitrogen from air, feeding the nutrient-demanding corn. Along with wild fowls, these three crops were featured in the first Thanksgiving dinner in 1621.

Archaeological evidence suggests that the squash was domesticated in the Americas approximately 10,000 years ago. The main food species, Cucurbita pepo, was first domesticated in Mexico, and its descendants are the pumpkins. A second domestication of Cucurbita pepo happened in the American Northeast, which yields the summer squashes—yellow- and-green skinned squashes, such as zucchini and acorn squash. You can still find wild populations of Cucurbita pepo in Texas and Mexico.

When the settlers first arrived in the Americas, the Native Americans shared their knowledge of agriculture with the new arrivals. Squash soon became an indispensable staple of the American diet. Stored in cool cellars, these hard squashes could last through late spring, and they were a key cornerstone to survive the winter. Settlers took the native word for them, askutasquash, and abbreviated it to “squash.”

In the fall, a wide variety of squashes are harvested, and you can typically find them in your grocery store:

  • Butternut squash—sweet and nutty, with a creamy, smooth texture
  • Acorn squash—earthy, with a dense, fibrous texture
  • Spaghetti squash—slightly sweet, with a stringy, noodle-like texture
  • Pumpkin—sweet and slightly spicy, with a dense, moist texture

If you are a fan of squashes, and want to highlight them for your Thanksgiving dinner, here are some ideas:

  • Squash soup—roasted squash, onions, and garlic, served as a first course
  • Mashed squash—cooked squash, butter, and milk, as a side dish
  • Squash casserole—cooked squash, breadcrumbs, and cheese, as a side dish
  • Pumpkin pie—made with cooked pumpkin, sweetened condensed milk, and spices, as a dessert

Considered by Native American cultures as a sacred food, the squash symbolizes abundance and resilience. It is that abundance from the land that we still celebrate and give thanks today at every Thanksgiving.

Smooth butternut squash and carrot soup with cream, pumpkin seeds goji berries.

Here is a popular butternut squash soup recipe:

1½ tablespoons butter

½ onion, sliced

2 cloves garlic

2 sprigs fresh thyme

½ butternut squash—peeled, seeded, and cut into 1-inch cubes

4 cups chicken broth

½ cube chicken bouillon

1 pinch ground cumin

1 pinch ground allspice

Salt and ground black pepper, to taste

Directions: Melt butter in a large pot over medium heat. Add onion, garlic, and thyme, and sauté until onion has softened, about 5 minutes. Add squash and chicken broth; bring to a simmer, then cook until squash is tender, 10 to 15 minutes. Crumble bouillon into the soup. Season with cumin, allspice, salt, and pepper, then remove from heat.

Working in batches, pour soup into a blender, filling no more than halfway. Hold the lid in place with a kitchen towel, then carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to purée. Pour soup into a serving bowl.

Source: Allrecipes

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Eight tips for allergy-free holidays

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

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

5 Tips for Avoiding Food Allergens at Home

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

3 Tips for Avoiding Food Allergens Away from Home

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

Once fall arrives, pumpkin seems to find its way into just about everything. And while we usually think of it as the star of pies and other indulgent treats, canned pumpkin can also be a surprisingly wholesome ingredient. It adds fiber, vitamin A, and plenty of seasonal flavor, while cottage cheese and Greek yogurt bring extra protein and creaminess. Together, they make it easy to give your favorite fall sweets a lighter, more satisfying twist.

These protein-packed recipes are simple, family-friendly, and easy enough to make anytime. Just be sure to use 100% pure pumpkin, not pumpkin pie filling.

Cottage Cheese Pumpkin Muffins

Cottage cheese may not be the first ingredient that comes to mind when making pumpkin muffins, but once blended, it creates a smooth batter and adds both moisture and extra protein. The finished muffins are soft, lightly spiced, and perfect for breakfast or an afternoon snack.

Ingredients

  • 1 cup canned pumpkin puree
  • 1 cup high-protein cottage cheese
  • 2 large eggs
  • ⅓ cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1½ cups white whole-wheat flour or all-purpose flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 2 teaspoons pumpkin pie spice
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • ⅓ cup mini chocolate chips, optional

(Makes 12 muffins)

Directions

  1. Preheat the oven to 350°F, and line a 12-cup muffin pan.
  2. Blend the pumpkin, cottage cheese, eggs, maple syrup, and vanilla until completely smooth.
  3. In a separate bowl, whisk together the flour, baking powder, baking soda, pumpkin pie spice, cinnamon, and salt.
  4. Pour the wet ingredients into the dry ingredients, and stir gently until just combined. Fold in the chocolate chips, if using.
  5. Divide the batter evenly among the muffin cups, and bake for 18 to 22 minutes, or until a toothpick inserted into the center comes out clean.
  6. Let cool slightly before serving.

Easy finishing touch: Add a few mini chocolate chips to the tops before baking for a bakery-style look.

Soft Pumpkin Chocolate Chip Greek Yogurt Cookies

Pumpkin naturally gives cookies a soft, tender texture, and Greek yogurt adds a little protein while keeping them moist. These are more soft and cake-like than crisp, which makes them especially good with a cup of coffee or tea.

Ingredients

  • ½ cup canned pumpkin puree
  • ½ cup plain Greek yogurt
  • 1 large egg
  • ⅓ cup brown sugar
  • 1 teaspoon vanilla extract
  • 1½ cups all-purpose or white whole-wheat flour
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup semi-sweet or dark chocolate chips

(Makes about 16 cookies)

Directions

  1. Preheat the oven to 350°F, and line a baking sheet with parchment paper.
  2. Whisk together the pumpkin, Greek yogurt, egg, brown sugar, and vanilla.
  3. In a separate bowl, combine the flour, cinnamon, pumpkin pie spice, baking soda, and salt.
  4. Add the dry ingredients to the pumpkin mixture, and stir until just combined. Fold in the chocolate chips.
  5. Spoon the dough onto the prepared baking sheet and gently flatten each cookie slightly, as pumpkin cookies tend not to spread much.
  6. Bake for 10 to 13 minutes, until the tops are set.
  7. Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a rack.

Pumpkin Pie Protein Smoothie

For mornings when you want something quick, this smoothie gives you all the familiar pumpkin-pie flavors in a much lighter form. Greek yogurt makes it creamy and adds protein, while frozen banana provides natural sweetness.

Ingredients

  • ½ cup canned pumpkin puree
  • ¾ cup plain Greek yogurt
  • ½ frozen banana
  • ½ cup milk of choice
  • 1 tablespoon almond butter or peanut butter
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon cinnamon
  • 1 teaspoon pure maple syrup, optional
  • ½ teaspoon vanilla extract
  • Handful of ice

(Makes 1 large smoothie)

Directions

  1. Add all ingredients to a blender, and blend until smooth and creamy.
  2. Taste before adding the maple syrup, as the banana may provide enough sweetness.
  3. Add a splash of milk for a thinner smoothie or extra ice for a thicker one.
  4. A little cinnamon sprinkled on top makes a simple finishing touch.

Optional add-in: Blend in one or two tablespoons of rolled oats for a little extra staying power.

Recipe Inspiration & Sources

These recipes are original adaptations inspired by established pumpkin recipes using cottage cheese or Greek yogurt.

Cottage Cheese Pumpkin Muffins: The Cooking Foodie, “Cottage Cheese Pumpkin Muffins (High-Protein)”—a pumpkin muffin recipe using blended cottage cheese for added protein and moisture

Pumpkin Chocolate Chip Cookies: Kirbie’s Cravings, “Healthier Pumpkin Chocolate Chip Cookies”—using pumpkin puree and Greek yogurt in a soft, pumpkin–chocolate chip cookie

Pumpkin Smoothie: American Heart Association, “Pumpkin Spice Smoothie”—combines canned pumpkin, yogurt, milk, and fall spices, with Greek yogurt suggested as a higher-protein option

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Tips for a healthy Halloween party

Halloween is a fun day full of costumes, imagination and, of course, tons of candy. Here are some tips to make your at-home party fun and healthy.

Remember Balance

Keep in mind, Halloween is just one day a year—it’s what kids eat each day that has the most impact on their nutrition and health. Instead of making candy and sweet treats off-limits, serve healthy snacks first, and bring out the sweet treats later when the kids have already filled up on more nutritious foods. One idea is to choose orange foods for the healthy options, such as carrots or baked sweet-potato fries. Try adding green guacamole for a dose of heart-healthy unsaturated fat.

For a heartier choice, try black and orange tortilla roll-ups made by layering lean roast beef and low-fat provolone or mozzarella cheese on a sun-dried tomato tortilla. (For a veggie option, use refried black beans instead of roast beef.)

For those special sweet treats that you do allow, provide small portions. Choose fun-size—instead of full-size—candies, miniature cupcakes or muffins, and smaller cookies and brownies (think 2 inches). Serve each child, rather than leaving treats out on a table, to regulate how many servings each child consumes.

Make Your Own Healthier Treats

Make your own treats that have some nutritional value by including a source of fruits, vegetables, nuts, or whole grains. Try popcorn tossed with cinnamon and sugar or chocolate-covered fresh fruit as healthier alternatives to candy. Go for pumpkin treats, such as fiber-packed, cinnamon-roasted pumpkin seeds or vitamin A–rich, pumpkin–chocolate chip mini muffins.

Consider these other healthy, Halloween-themed snack ideas:

  • Warm apple cider with cinnamon sticks
  • Smoothies made with low-fat vanilla yogurt and canned pumpkin
  • Apple slices with a fruit dip made with yogurt mixed with canned pumpkin and pumpkin-pie spice
  • Date and pumpkin energy balls
  • Pumpkin-pie dip made with low-fat cream cheese, Greek yogurt, roasted pumpkin, and spices
  • Baked apples or pears with cinnamon, nuts, and honey
  • Chocolate-chip pumpkin bars made with half whole-wheat flour

Get Everyone Up and Moving

Make sure that the party isn’t all about the food. Plan fun activities and games to get the kids moving, such as a costume parade or relay race. Try “Monster Tag”—one child is the monster, and whomever he or she tags turns into a zombie.

Limit Leftover Candy

When the fun of Halloween is over and kids are left with lots of candy, encourage mindful enjoyment of the treats without restrictive deprivation. Try putting the candy away in a place that is out of sight, and you may find that the kids forget about it after a few days. You also can mix leftover candy with whole-grain cereal, nuts, and a few pretzels to make a homemade trail mix for snacks.

Make this Halloween an opportunity to teach your child to enjoy special treats, in moderation, as part of an overall healthy diet.

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Preserving the magic of Malachi Acres

When Sonseeahray Cheek first found Malachi Acres, a Parkland riding stable, back in 2006, it drew her in. A horse person since childhood, Cheek was brought back to her horse-loving roots, and Malachi Acres provided a safe place where her daughter was able to build confidence and both were able to find community.

For Cheek, it also provided an enduring friendship with former owners Donice and Steve Muccio.

“Donice and I became best friends,” recalls Cheek, current owner of Malachi Acres. “She was like a mother and sister to me. It’s harder when you’re an adult to meet somebody who has such an impact on your life.”

When Donice Muccio had a stroke in 2019, her health began deteriorating and her husband planned on selling the facility. Cheek knew she had to step in.

“My heart just couldn’t see this place be knocked down and another multimillion-dollar house put here,” says Cheek. “Just knowing what we do for the community, for the kids, primarily girls, I couldn’t see that die. I do believe in a Malachi magic and what Malachi does. It’s something that this area needed.”

In 2021, Cheek became the owner of Malachi Acres. While deciding to leave the corporate world with its steady paycheck was difficult, she credits a diagnosis of metastatic adenocarcinoma (stage 4 lung cancer) in 2018 with giving her the courage to pursue what really fulfilled her.

“I was diagnosed in 2018. When surgery failed, I was told the best-case scenario would be 5 years life expectancy,” says Cheek. “I was 49. Donice, my husband, my mother, and mother-in-law were all there. Everything in the room was moving in slow motion and became a blur. I remember just hearing muffled voices of panic with everyone asking the doctor questions on my behalf. This was a life-changing experience I had never imagined would happen to me. When someone tells you you have 5 years left, you really think about what you want the quality of those 5 years to be.”

Choosing Malachi Acres was the right decision for Cheek. “I do feel I’m getting paid more in what I get back out of being here.”

While Malachi Acres teaches dressage with the standards of a competitive show barn, its true focus extends far beyond ribbons and rankings. Some students compete, while others ride simply for the joy of being with horses. What unites them is a culture where kindness matters

more than status. “Being kind is the basic foundation of anything you do in life,” says Cheek. Nobody cares what kind of car you drive or what kind of helmet you wear.”

Connection and presence are equally central to the Malachi Acres experience. One of the barn’s most noticeable rules is that cell phones stay tucked away.

“You’re handling a thousand-pound animal,” says Cheek. “You can’t be on your phone and be aware of what’s going on around you.”

Beyond safety, the policy is meant to encourage riders to connect with one another and with the horses. “Malachi is a place to learn about friendship, trust, growth, community, and confidence,” says Cheek, who emphasizes that kids won’t learn all those things if they’re busy checking social media.

Students are also taught the fundamentals of horsemanship, including how to groom their horses, tack up, and administer basic first aid. Once they’ve been at Malachi for a couple of years, students have the opportunity to lead by teaching new students these skills.

“The really cool thing about the environment we’ve created here is that these kids support each other and cheer each other on,” says Cheek.

That positive reinforcement extends to the instructors. Rather than coaching through fear or criticism, instructors focus on meeting students where they’re at emotionally.

“Sometimes you get the best out of somebody by relating to what they’re going through and validating their feelings,” says Cheek. “It’s OK to cry. It’s OK to be nervous. Take that into the performance.”

For Cheek, the greatest reward has never been building a successful riding program. It’s seeing the impact that Malachi Acres has on the people who walk through its gates.

Now, five years into her tenure as owner, Cheek is still battling lung cancer, but her love and dedication to Malachi Acres remains.

“Malachi is magic. And if you have any interest in horses or horsemanship, it’s a really good place to come and be able to be yourself, not have to walk on eggshells, not have to worry about being judged, and just really open up and experience what the horses have to offer.”

For more information, visit malachiacres.com.

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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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