Category: Health & Wellness

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Raising healthy eaters in the new year

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

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

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

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

Make Family Mealtimes a Priority

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

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

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

Get Kids Involved in Nutrition

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

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

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Hanukkah Celebrating the Festival of Lights

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

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

How Hanukkah Is Celebrated

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

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

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

Traditional Hanukkah Foods

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

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

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

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

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

Nutrition Tips

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

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

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

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8 tips for allergy-free holidays

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

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

5 Tips for Avoiding Food Allergens at Home

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

3 Tips for Avoiding Food Allergens Away from Home

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

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

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

Maintain a Good Lifestyle

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

Get Timely Mammograms

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

Know Your Breasts

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

Be Persistent

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

Network with Friends

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

Watch for Symptoms

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

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

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

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Banned in Florida: ‘It tastes like chicken’

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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What to eat when transitioning with hormone therapy

While a person is assigned a sex at birth of male or female, a person’s gender identity refers to their inner sense of being male, female, both, or possessing no gender at all. Gender expression refers to the outward appearance of gender demonstrated through name, pronouns, clothing, haircut, voice, and more.

Transgender people have a gender identity and/or gender expression that differs from their sex designated at birth. Some transgender people may seek to medically transition with hormone therapy, which is typically used to produce physical changes that help align their body with their gender identity.

Feminizing hormone therapy involves taking medicine to block the hormone testosterone, as well as taking the hormone estrogen. Masculinizing hormone therapy involves taking the hormone testosterone. Hormone therapy may be taken as injections, pills, gels, sprays, or patches. Not all transgender people will choose to be on hormone therapy, but for those who do, the speed and magnitude of the changes will differ from person to person.

Physical Changes with Hormone Therapy

Transitioning with hormone therapy is often referred to as a “second puberty,” given the many physical changes that occur, such as changes in hair growth, skin oiliness, body size and shape, and the sound of one’s voice. These are normal and expected effects, especially during the first few years. Weight gain is a common side effect of both masculinizing and feminizing hormone therapy due to changes in body composition and appetite—this could be a few pounds for some or much more for others.

Hormone therapy also affects body composition, or the amount of fat and muscle someone has. Masculinizing hormone therapy tends to increase muscle and decrease fat, while feminizing hormone therapy tends to have the opposite effect.

Body shape may also change with hormone therapy, which to some is an important part of their gender expression. This is due to changes in where fat is located in the body.

Masculinizing hormone therapy tends to decrease body fat in the hips and buttocks, while the reverse often occurs with feminizing hormone therapy.

Hormone therapy may also impact other aspects of health where nutrition can play an important role, such as cholesterol levels, blood pressure, and bone mineral density.

Healthy Eating Guidelines

People undergoing hormone therapy may wonder if they should change their diet or if certain foods might affect hormone levels. They also may wonder if there are beneficial foods that can “kick-start” their transition.

The same healthy eating guidelines apply for cisgender (or non-transgender) people and transgender people alike. In other words, there is no special diet to follow when starting on hormone therapy, though calorie needs may change slightly. A healthy eating pattern can help ensure you are meeting your nutrient needs, promote overall health and well-being, and reduce the risk of many chronic diseases. Food and nutrition can also be a form of self-care during a time of rapid physical and emotional changes.

The 2020-2025 “Dietary Guidelines for Americans” recommends choosing a healthy eating routine, including the following:

  • Vegetables with an emphasis on a colorful variety, including dark green, red, and orange; beans, peas, and lentils; starchy vegetables; and other vegetables
  • Fruits, especially whole fruit
  • Grains, with at least half being whole grains
  • A variety of protein foods, such as lean meats, poultry, eggs, and seafood, as well as plant-based proteins such as beans, peas, lentils, nuts, and seeds
  • Low-fat or fat-free dairy such as milk, yogurt, and cheese or lactose-free versions of dairy products

“Dietary Guidelines for Americans” also recommends limiting daily intakes of added sugars, saturated fat, sodium, and alcohol.

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Exercise safely in hot weather

Many people flock outside in warm weather to jog, play basketball, or do yard work. But when the temperatures rise, “easy” exercise becomes a huge physical undertaking, and intense exercise can be deadly. If your body’s temperature regulation system is overtaxed, you’re at risk of developing a heat-related illness. Here’s what you need to do to protect yourself in extreme summer heat.

Keep an Eye on the Weather

Exercise and warm weather increase your core body temperature. When you combine the two —for example, when you run on a hot, humid day—even seasoned athletes need to exercise caution. Your body cools itself by sweating, but cooling down is harder in humid weather because perspiration doesn’t evaporate as quickly from your skin. Your heart rate rises as your body works hard to keep itself cool.

Before you lace up your running shoes or head to the tennis courts, take a look at the weather report. If the temperature or humidity is high, scale back your workout. A workout that feels easy on a temperate day can be dangerously intense on a hot, humid afternoon. Respect your body and your own limitations. People with larger bodies, the elderly, kids, and those not accustomed to rigorous exercise should be extremely cautious in hot weather.

Dress Appropriately

When exercising in heat, what you wear matters. Light-colored, sweat-wicking clothing is best for hot weather; dark, heavy clothes can make you even hotter. Gear such as protective padding or a helmet also traps heat and raises your body temperature. If you have to suit up, shorten your workout intensity and duration.

Wear UV-blocking sunglasses and don’t forget the sunscreen. Choose water-resistant sunscreen with a minimum of SPF 30 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels), and apply it 30 minutes before going out. Continue to reapply sunscreen according to the package directions. Sunburn decreases your body’s ability to cool itself.

Hydrate, Hydrate, Hydrate

When the temperature heats up, make sure you drink enough fluids throughout the day to stay hydrated, and enjoy water-rich foods such as crisp lettuce, watermelon, grapefruit, broccoli, and tomatoes.

It’s surprisingly easy to lose a few pounds of water weight through sweating. Weigh yourself before and after working out, and replace each pound of weight lost with 2 to 3 cups of water. Water is a good choice because it moves quickly through your digestive tract and into your tissues. If you’re sweating heavily or exercising for more than 60 minutes, sports drinks can help your body rehydrate more efficiently.

Know the Warning Signs: Heat Exhaustion and Heatstroke

Dehydration is a serious medical condition. Exercising in hot, humid weather can rapidly raise your body’s core temperature, putting you at risk for heat exhaustion or heatstroke.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids. The following are signs of heat exhaustion:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Fainting
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

If heat exhaustion is untreated, it may progress to heatstroke. Heatstroke is the most serious heat-related illness. Body temperature may rise to 103°F or higher within 10 to 15 minutes.

With heatstroke victims, look for the following symptoms:

  • Dry, hot skin (no sweating)
  • Rapid, weak pulse
  • Confusion
  • A body temperature of above 103°F
  • Seizures
  • Unconsciousness

If you see someone with any warning signs of heatstroke, call 911 immediately, then cool the victim however you can (for example, move them to a shady spot or an air-conditioned location, or wet their skin with a sponge or hose).

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Taste the Season: Locals Share Their Favorite Summer Recipes 

As the warmer days of summer roll in, we share some recipes from local chefs, markets and eateries that you can easily create at home and are sure to delight your taste buds.

These portable pastries are perfect to pack for the beach or snack on by the pool.

Steak & Blues Empanada

 Submitted by MANKA, a family owned business dedicated to the pursuit of dips with unique flavors

mankafood.com

Ingredients:

(for 6 empanadas)

¼ cup of butter

¼ cup of flour

½ cup of whole milk

¾ lb of cooked shaved steak

¼ lb blue cheese

1 diced pear

¼ cup of chopped walnuts

6 Large Empanada Discs

Salt & pepper

Preparation: 

Make a bechamel sauce by melting butter over low heat in a suace pan. Once fully melted, add in the flour and stir it in. Then little by little add the milk while constantly stirring till you get a nice creamy sauce.

Next add in the blue cheese and melt into the sauce as you stir it. Once fully melted add in the pears, nuts, and cooked shaved steak and mix it all together. 

Add salt and pepper to taste.

Grab your empanada discs and fill them with the mixture and seal them by hand or with a fork and freeze them in a container wrapped in plastic wrap for at least half an hour.

Pre-heat the oven to 425 degrees Fahrenheit

Bake the empanadas on a tray with baking paper for 7-10mins or until golden brown.

Summer is the ideal time to enjoy a delicious, mouth watering steak for dinner. Local culinary enthusiast Lavina from Luv’s Kitchen shares her favorite summer steak recipe that promises to make your next meal unforgettable.

Luv’s Monty Ribeye Steak and House Roasted Potatoes

Courtesy of Luv’s Kitchen Seasoning

Luvskitchen.com  

Ingredients for steak: 

  • Luv’s Monty Blend
  • Luv’s Extra virgin Olive oil
  • Ribeye steak 
  1. Begin by drizzling evoo on both sides of the steak.
  2. Sprinkle Luv’s Monty blend on both sides of the steak. 
  3. Set the steak aside for at least 30 mins to marinate.
  4. Drizzle oil in the pan; Heat your pan on high heat.
  5. Once the oil is hot place the steak in the pan for about 2-3 mins, turn the steak over on the other side and continue to sear for another 2 mins.
  6. Place the steak in a oven safe dish. Put the dish in the oven and broil for about 3-6 mins depending on the size of your steak and how well you prefer to have your steak cooked.                                                     Optional: For a more juicier steak; Cover the dish with foil before putting it in oven to broil.
  7. Once the steak is done set aside for at least 5 mins before cutting it. 

Ingredients for Potatoes:

–   Luv’s House Blend

  • Luv’s Organic Extra Virgin Olive Oil
  • 7 Potatoes 
  1. After peeling the potatoes, slice them scallop style about 1” thick.
  2. Boil the potatoes in a med pot for about 5 min. 
  3. Drain the potatoes and place in a bowl; drizzle about 2 – 3 tbsp all over the potatoes.
  4. Sprinkle about 1tbsp of The House blend on the potatoes and mix
  5. Preheat your oven to 400 degrees 
  6. Place the potatoes on baking sheet. Be sure to leave space between them
  7. Place the baking sheet in the oven for 15 mins. Then flip the potatoes over and bake on the other side for another 5 – 10 mins. Stick the potato with a fork to make sure the inside is soft.
  8. Once the potatoes are finished baking set aside for 5 ins before eating. 

What better way to cool off and refresh your taste buds than to turn summer fruits into summer smoothies. 

Pineapple-Blueberry Smoothie

By Edible Arrangements

What you’ll need:

  • A blender
  • One cup of water
  • Two cups of pineapple
  • One cup of blueberries
  • A handful of ice
  • Whipped cream (optional)

The steps:

  1. Pour one cup of water into the blender, along with two cups of pineapple, one cup of blueberries, and a handful of ice.
  2. Blend on high until your smoothie reaches uniform consistency.
  3. (Optional) Add whipped cream or fruit garnish to top off your delectable smoothie creation.

Sipping on these flavorful summer mocktails may actually make you forget you’re not at the beach.

Summer Mocktails, courtesy of The Fresh Market

Strawberry Orangeade:

  • 3 strawberries, trimmed and halved 
  • 1 slice blood orange or navel orange, cut in half, plus more for garnish
  • 1 c The Fresh Market Orange Strawberry Juice
  • Sparkling water

Blueberry Mint Lemonade:

  • 2 mint leaves
  • 2 tbsp Blackberry Patch Blueberry Syrup
  • The Fresh Market Fresh Squeezed Lemonade
  • Sparkling water
  • Fresh blueberries for garnish

Kiwi Cucumber Basil Spritzer:

  • 1 kiwi, peeled and sliced
  • 4 slices cucumber
  • 4 basil leaves
  • 1 tbsp + 1 tsp simple syrup
  • Sparkling water

Directions:

Strawberry Orangeade: In a shaker or glass, muddle strawberries and orange slice together. Add the juice and stir well. Divide into 2 tall glasses over fresh ice and top with sparkling water. Garnish with orange wheels.

Blueberry Mint Lemonade: In a shaker or glass, muddle mint leaves and blueberry syrup together. Divide into 2 tall glasses over fresh ice and top with lemonade and sparkling water. Garnish with fresh blueberries.

Kiwi Cucumber Basil Spritzer: In a shaker or glass, muddle kiwis, cucumber, basil and simple syrup together. Divide into 2 tall glasses over fresh ice and top with sparkling water, stirring well to incorporate.

The prettiest said you’ll eat all summer!

Beet & Avocado Salad

Courtesy of The Cheesecake Factory 

Ingredients

  • 1/4 cup Honey Yogurt Sauce* (see recipe below)
  • 4 oz. Red Beets, cooked, cooled, cut into 1″ pieces & glazed with a little honey
  • 1 ea. Orange, cut into 1″ segments
  • 1 tsp. Honey
  • 1/2 ea. Avocado
  • 1/2 Cup Arugula
  • 1/2 tsp. Extra Virgin Olive Oil
  • 1 ea. Lemon Wedge
  • 6 ea. Radish Slices, halved
  • 1/8 tsp. Maldon Salt
  • 2 tsps. Crispy Quinoa

Honey Yogurt Sauce 

  • 3/4 cup Greek Yogurt, plain
  • 1/4 cup Ricotta Cheese
  • 1 Tbl. Extra Virgin Olive Oil
  • 1 Tbl. Honey

Mix all ingredients together in a small bowl with a whisk.

Directions

  1. Spread the honey yogurt sauce across the plate.
  2. Place the glazed red beets and orange segments evenly over the sauce.
  3. Drizzle the honey evenly over the beets and oranges.
  4. Dice the avocado into 1/2″ pieces and place evenly onto the beets and oranges.
  5. Place the arugula into a small mixing bowl.
  6. Squeeze the lemon wedge evenly over the arugula and drizzle with extra virgin olive oil, gently toss to incorporate.
  7. Place the arugula evenly over the beets, oranges, and avocado.
  8. Place the radish halves evenly over the arugula.
  9. Sprinkle the Maldon salt and crispy quinoa evenly over the salad.
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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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Ensuring bone health for men

Happy Father’s Day! Strong bones are just as important for men as for women. Your body needs calcium, vitamin D, other important nutrients, and regular weight-bearing physical activity to make and keep bones strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life, a disease in which bones become weak and easily fracture or break.

Adults usually reach peak bone mass by the age of 30. Choosing foods first to meet nutrient needs is recommended, but in some cases a multivitamin-mineral supplement may be needed. Learn more about the essential ways to ensure healthy bones for life.

Healthy Bones and Calcium

Males who are between 19 and 70 years old should get 1,000 milligrams of calcium a day. After age 70, calcium needs jump to 1,200 milligrams a day

Good sources of calcium include low-fat and fat-free dairy products such as milk, yogurt, and cheese. Sardines, tofu made with calcium sulfate, and calcium-fortified beverages such as soy milk and 100% fruit juice are also good sources. Leafy greens such as collards and kale and fortified ready-to-eat cereals can provide variable amounts of calcium.

To get the recommended amount, men need at least three servings of calcium-rich foods or beverages every day. A calcium-rich serving is equivalent to the following:

  • 1 cup low-fat or fat-free milk
  • 1 cup low-fat or fat-free yogurt
  • 1½ ounces low-fat or fat-free cheese
  • 1 cup calcium-fortified soy milk
  • 1 cup calcium-fortified 100% fruit juice
  • 3 ounces canned sardines, with bones

How Much Calcium Is in Your Food?

Read the Nutrition Facts label to learn how much calcium you are getting in each serving.

Calcium has a daily value (DV) of 1,300 milligrams a day:

  • If a label reads 30% DV of calcium, it equals 390 milligrams.
  • If a label reads 20% DV of calcium, it equals 260 milligrams.
  • If a label reads 10% DV of calcium, it equals 130 milligrams.

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium, so it’s important to meet daily vitamin D needs based on age. Per day, infants need approximately 400 IU of vitamin D; children 1 to 18 years old need 600 IU of vitamin D; men under 70 need 600 IU of vitamin D; and men older than 70 need 800 IU of vitamin D.

There are three ways to get vitamin D: sunlight, food, and supplements. Vitamin D is found naturally in just a few foods, such as fatty fish including mackerel, salmon, and tuna; egg yolks; and mushrooms grown under UV light. Milk typically is fortified with vitamin D. Other dietary sources of vitamin D include fortified non-dairy beverages and some brands of orange juice and cereal. Men who do not get enough vitamin D from foods should talk to their physician about taking a vitamin D supplement.

Four Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices.

Here are some key things that men can do to keep their bones strong for life:

  1. Get enough calcium and vitamin D every day from foods and/or supplements.
  2. Participate in regular weight-bearing physical activity, including muscle-strengthening activities at least two days a week.
  3. Avoid smoking, and if you are a male of legal age and choose to drink, limit alcohol intake to two or fewer drinks per day, on days when it is consumed.
  4. Talk with your health-care provider about bone health.

 

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Heart health for women

As we know, in May we celebrate Mother’s Day! In the United States, heart disease is the leading cause of death in both women and men. Diet, lifestyle choices, and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing foods to promote overall health.

Fruits and Vegetables Matter

When it comes to filling your plate, fruits and vegetables are where it’s at. Not only are they sources of dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They provide potassium and magnesium, minerals that have been shown to help lower blood pressure in clinical studies.

Aiming for 1½ to 2 cups of fruit and 2 to 3 cups of vegetables daily is a good way to help meet your potassium goals. Plus, research has shown that fruit and vegetable consumption is associated with a reduced risk for many chronic diseases, including heart disease.

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2020-2025 “Dietary Guidelines for Americans,” a healthy eating pattern should provide less than 10% total calories from saturated fat starting at age 2. An eating plan high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream, and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts, and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna, and herring. Omega-3s also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it’s good to include a variety of these foods among the foods you eat throughout the week. Women who are of childbearing age, pregnant, or breastfeeding should consult “Advice About Eating Fish” (www.fda.gov/food/consumers/advice-about-eating-fish) from the Food and Drug Administration and the Environmental Protection Agency.

Stay Active for Heart Health

Regular physical activity also can be beneficial. Get at least 2 hours and 30 minutes of moderate-intensity physical activity each week, with some activity on most days of the week. Maintaining a healthy weight can help manage certain conditions such as high blood pressure. According to the Physical Activity Guidelines for Americans, everyone varies in how much physical activity they need to maintain their weight.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease that you cannot change:

  • Aging: The risk for heart disease increases with age.
  • Family history: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Ethnicity: Some ethnicities have a higher risk of heart disease and stroke.
  • Previous heart attack: A history of past heart attacks can increase the odds of having another one in the future. However, in this case, there are things you can do to reduce your risk, such as eating healthfully and participating in cardiac rehab.
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10 ways to save time and money at the grocery store

There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed.

Stay within your grocery budget while feeding your family well, by following these 10 tips:

  1. Don’t shop when you’re hungry.It may be more tempting to make impulse purchases, especially on less nutritious items that cost more, when shopping on an empty stomach.
  2. Make a shopping list and stick to it.Plan in advance and make a menu of meals for the week—check what you have at home first, so you know what you need and don’t overbuy. A list can help you avoid buying more than you plan to eat and wasting food that may spoil.
  3. Organize your list into sections according to the layout of the supermarket. This can help cut down on the time and the number of passes you need to make through the aisles.
  4. Check for supermarket specials.Check the weekly store circulars for sales and coupons for items you regularly purchase or that are on your grocery list for the week. Also, look at company websites and apps for coupons. Check for in-store deals like “manager’s specials” of day-old bread or foods close to their expiration date.
  5. Shop the bulk foods aisle.Many stores offer bulk herbs, spices, nuts, dried fruits, whole grains, dried beans, and other items at discounted prices. Sometimes these are foods in a less processed form, which means you are getting an added bonus of healthy options for less money.
  6. Stock up on staples when they go on sale.Browse grocery aisles or weekly flyers for sale items and stock up on foods you can keep in the pantry and freezer. Look for nonperishables such as canned and bottled goods; dried beans and peas; whole-grain pastas, crackers, and cereals; brown rice; tomato sauces; and nut butters.
  7. Think canned and frozen. Canned and frozen fruits and vegetables often are less expensive than their fresh counterparts. Plus, they’re great to have on hand when you’re short on fresh options. Fruits and veggies are canned at their peak of nutrition and quality. Be sure to choose no-salt-added, no-sugar-added, or less-sodium varieties.
  8. Use a slow cooker.This handy kitchen appliance uses a moist-heat method of cooking that helps tenderize less expensive but tougher cuts of meat. Stretch that dollar further by adding frozen vegetables or beans to your slow cooker recipes. Meals from a slow cooker are hearty and filling, and they make the house smell good!
  9. Cook meals in large batches, then freeze for later. Batch-cook and freeze meals over the weekend when you have more time. On weekdays, all you have to do is take a meal out of the freezer and simply reheat it. You also can use leftovers from a roast or chicken to make a stir-fry, tacos, or soup other days of the week.
  10. Take advantage of loyalty cards, store brands, coupons, and specials.If you haven’t signed up for your grocery store’s loyalty card, do it now. Sometimes sale prices are only valid with the loyalty card, and you could miss out on big savings. Consider purchasing the store brand of packaged foods—they usually are a better value than commercially branded items.
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