Category: Health & Wellness

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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, including games, music, videos, coloring books, and more. Before starting the car, review the day’s schedule. Explain when and where you’ll eat, and make a strong effort to stick to your normal eating schedule.

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

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

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

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

A Stay at the Beach

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

Cruising Along

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

Travel Abroad

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

Visiting Family or Friends

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

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Refreshing summer drinks from local favorites

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

The Seed—Boca Raton

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

Tropical Smoothie Café—multiple locations

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

3Natives—Coral Springs

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

Nekter Juice Bar—Coconut Creek

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

The Modern Rose—Delray Beach

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

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Watermelons Delicious fruit of the summer, or a vegetable?

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

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

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

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

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

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

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

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

Add Some Spice

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

Watermelon Salads

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

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

Juice It

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

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

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

Cook It

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

Freeze It

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

Don’t Forget the Rind

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

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

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

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Watermelon Margaritas

(By Martha Stewart)

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

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

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

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

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Dive into aquaculture A sustainable seafood system

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

Aquaculture: The Basics

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

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

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

Farmed Fish vs. Aquaculture

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

How Aquaculture Contributes to Sustainability

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

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

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

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

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

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

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Breathe easy The power of houseplants as indoor air purifiers

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

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

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

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

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

Areca Palm

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

Snake Plant

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

Peace Lily

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

Pothos

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

Spider Plant

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

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

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

NASA’s 1989 Clean Air Study is available online.

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A feast for the senses at farmers market

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

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

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

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

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

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

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

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

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

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

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

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

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

 

 

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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 DHA (docosahexaenoic acid), an omega-3 fatty acid. Some research suggests that diets rich in omega-3s, combined with a low saturated-fat intake, may lower the risk of cognitive decline.

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

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

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

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

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

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

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

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Death of chocolate?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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25 heart-healthy eating tips

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

Choose Healthier Types of Fat and Cooking Methods

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

Eat Foods Containing Omega-3 Fatty Acids

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

Include Sources of Dietary Fiber Throughout the Day

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

 Limit Saturated Fat

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

Reduce Salt (Sodium)

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

How often do you use your phone in a week?

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

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

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

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

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

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

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

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

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

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

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

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Discovering the newest eateries in town

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

Just Salad

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

Location: 4608 N. University Drive, Coral Springs

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

Must-try: Earth Bowl and Almond Berry Blast Smoothie

Ella Cafe

Cuisine: Breakfast/brunch and coffee

Location: 4691 N. University Drive, Coral Springs

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

Must-try: Vanilla Latte and Nutella Coffee Cake

Schmear Bagel Co.

Cuisine: Bagel shop

 Location: 10645 Wiles Road, Coral Springs

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

Must-try: Nova or Lox Platter 

Tacocraft Taqueria & Tequila Bar

Cuisine: Mexican

Location: 3240 N. University Drive, Coral Springs

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

Must-try: Tuna Poke Tacos and Blood Orange Margarita

Julian’s Bagel Place 

Cuisine: Breakfast and brunch 

Location: 11570 Wiles Road, Suite 6, Coral Springs

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

Must-try: Cobb Salad

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

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

Turn Everyday Moments into Activity

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

Level Up Walking and Standing

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

Tip

Elevate your walks:

Bala Bangles helps tone your arms while you walk.

Track Your Activity

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

Make Workouts Smart

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

Stay Hydrated

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

Encourage Active Family Time

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

Maximize Small Moments

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

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

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