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ON THE COVER
The surprise of the produce section, this veggie is packed with flavor, nutrients and ready to shine at the table!
feature
28 Keep the Airway Clear: Preparing for An Unexpected Hazard
It can happen in the blink of an eye. All of the sudden you, or someone near you, starts to choke. Do you know what to do to save yourself or others?
Romanesco.
Illustration by Anibal Rodriguez
more than fuel
Simply put, food is fuel. It is the sustenance that our bodies need to keep our heart pumping, lungs filling with air, brains functioning and blood pulsating through our veins. Without it, systems crash and we would cease to exist. But, in reality, we know that food can be more than that. It can be a memory, a career path, a work of art, a conversation starter, a therapist, a demon, a motivator, a friend, a weapon, a healer, a cure and love.
As a young girl, who grew up in an Italian family, I didn’t realize what food really meant to our family, until I was older. I knew that my Nonna and Nonno, great aunts, my dad and others would spend hours making delicious dishes for family gatherings. The plates were endless, the options plentiful.
It wasn’t until I was older, more in tune with my culture and family, that I realized that the culinary delights my family prepared were not just plates of meats and cheeses, but for my beautiful family, it was their way of saying “I love you.” The actual food itself, and the act of making the food, was, and is, love. Each meatball, jar of sauce, chicken cutlet and biscotti were not just meals or treats casually thrown together, they were actual “love” that came to life in the kitchen. All the glorious aromas that came from hours of cooking and baking, hours of their love that poured into the dishes that flowed onto the table to feed us, to make us smile and to fill us and warm us like a big hug was in fact, their love.
And while my great aunts and grandparents are no longer with us, their memories come alive and I feel their love, each time my father makes something that brings me back to my childhood. He has mastered their recipes, and has many of his own delicious dishes, and proudly fills my freezer with chicken cutlets, containers of sauce and meatballs and just this past weekend, gifted me with homemade almond biscotti, a heaping bag of love in actual form. Unfortunately, I didn’t inherit his cooking skills. I am a mess of a chef, but I try to live by his example, and cook with passion and serve up a heaping dish of love to my family, even if it comes from a box.
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Kitchen Chemistry: How to Get the Most From Veggies
Raw vegan diets - those that consist exclusively of plant-based foods eaten raw and not heated to more than 118 degrees - have gained popularity in recent years as a way to maintain nutrients for better health. But is raw always better? What about cooked vegetables?
Jen Bleiweis, Registered Dietitian Nutritionist (RDN, LD/N, NBC-HWC) and Board Certified Health Coach states, “Some may think that eating raw vegetables would be best, however, in some instances, cooking can increase bioavailability of some nutrients. Retaining vitamins, minerals, polyphenols, carotenoids, amino acids and glycosinolates is the goal in order to maximize the health benefits from consuming these nutrients.” Bleiweis explains that, "Studies are mixed and it is difficult to link raw versus cooked vegetable benefits to mortality and disease as there are so many factors that must be adjusted for.”
Raw or Cooked?
With mixed signals in scientific studies, it’s hard to know what to do. Bleiweis’ advice echoes what your mom always said - eat your veggies! “For now, the best rule of thumb is to eat more vegetables (mixed combination of raw and cooked) and in a form that is palatable to you.” Because studies do not clearly indicate a superior preparation method, consuming a wide variety of vegetables in different forms is the best bet for maximum benefits. Choose vegetables of different colors to maximize the array of vitamins and minerals.
When cooking vegetables, Bleiweis explains that minimizing exposure to heat and liquid helps veggies retain the most nutrients so methods that have a shorter cooking time or lower temperature are typically the best. Some vegetables also have some guidelines surrounding cooking methods but this is mainly to avoid carcinogenic compounds forming such as heterocyclic amines (HCAs), polycyclic aromatic hydrocarbons (PAHs) and acrylamide.
The Skinny on Popular Cooking Methods
While the best vegetable is the one you’ll eat, there are various methods to prepare veggies, providing different amounts of nutrients. Bleiweis breaks down the details and some pros and cons of some popular vegetable preparation methods.
Steaming
Steaming is best for vegetables because it uses moist heat at a lower temperature. The food has minimal contact with water so vitamins are not lost in the liquid. Although it is best not to prolong the cooking time as this will increase the exposure to heat and result in a soggy texture.
Stir Frying
This method uses higher heat but shorter cooking times. This option also pairs with a small amount of oil which can enhance fat soluble vitamin absorption. Using a healthy fat such as olive or avocado oil and cooking until just crisp will maximize results.
Microwaving
Microwaving uses minimal water with short cooking times but it can often be challenging to achieve a favorable texture.
Air Frying
Air frying utilizes much higher heat but has a shorter cooking time than conventional frying or baking. It also minimizes the use of fats and can easily achieve a nice, crispy texture.
Baking/Roasting
The heat used here is not as high and the water exposure is low, however, if the foods are exposed to heat for longer, there is a risk of overcooking or dehydrating. On the plus side, roasting vegetables enhances flavor so it may lead to increased intake.
Grilling
Often considered one of the healthiest cooking methods, grilling can expose foods to high heat for longer periods. With vegetables, keep the time shorter and avoid charring vegetables or cooking with meat drippings over the grills to avoid HCA’s, PAH’s and acrylamide.
Frying
Frying is the least desirable method due to high heat exposure and plentiful fats.
Boiling
Boiling is a popular cooking method but with high exposure to water, vitamins and minerals will leach into the water. You can retain and consume the cooking liquid (as in soups or absorbed into grains) to get every drop of nutrients.
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Whichever method or methods you choose, do your best to eat plenty of vegetables. They are a cornerstone of solid nutrition and a healthy lifestyle.
Are Supplements Worth It?
What You Need (and What You Don’t)
ACCORDING TO THE NATIONAL INSTITUTES OF HEALTH, THEY’RE MEANT TO SUPPLEMENT WHAT YOU EAT, NOT REPLACE REAL FOOD.
Walk into any gym or scroll through fitness Instagram, and it can feel like everyone has a supplement stack. Powders, capsules, gummies, drops — each promising more energy, better recovery or faster results. But how much of it actually works, and how much is just hype?
The short answer: some supplements can be worth your time and money, but most people don’t need an overflowing cabinet. The long answer depends on your diet, your health and your goals.
WHAT COUNTS AS A SUPPLEMENT?
Supplements include vitamins, minerals, herbs, amino acids, enzymes and botanicals. You’ll see them as pills, powders, liquids or even snack bars. According to the National Institutes of Health, they’re meant to supplement what you eat, not replace real food.
Think of them like accessories for your nutrition. They can help in certain situations, but they’re not the main outfit.
WHO MIGHT ACTUALLY NEED THEM?
Some people benefit from targeted supplementation. For example, older adults may need vitamin D and calcium to protect bones. Pregnant women are advised to take folic acid (and sometimes iron) to prevent birth defects. Vegans often need vitamin B12, iron, zinc or omega-3s that are harder to get from plants.
If you have a medical condition that affects nutrient absorption — like Crohn’s disease or celiac — you might need extra support. And if a blood test shows you’re low in something like iron or vitamin D, your healthcare provider might suggest a supplement.
WHY MOST PEOPLE CAN SKIP THEM
If you’re generally healthy and eat a balanced diet, research shows most supplements don’t make you live longer or lower your risk of chronic diseases. Even the beloved multivitamin hasn’t been proven to prevent cancer or heart disease in healthy people, according to studies cited by Harvard Health.
That’s because nutrients in food work together in complex ways supplements can’t always copy. You’re better off “eating the rainbow” — loading your plate with a variety of colorful whole foods — than chasing health in pill form.
THE ONES WORTH CONSIDERING
Some supplements do have solid evidence behind them for specific situations:
VITAMIN D: Helpful for those with low levels or limited sun exposure.
VITAMIN B12: Essential for vegans, older adults or those with absorption issues.
CALCIUM: Important for bone health, especially for postmenopausal women.
FOLATE: Critical for anyone planning pregnancy.
PSYLLIUM FIBER: Can help with cholesterol, blood sugar and gut health.
But here’s the catch — supplements work best when they address an actual need, not just “covering your bases.”
WHAT TO WATCH OUT FOR
Some supplements can be risky. Highdose beta carotene, for example, has been linked to increased lung cancer risk in smokers. Too much vitamin A or iron can be toxic.
Herbal and weight-loss supplements can be especially problematic, with some found to contain hidden pharmaceuticals or heavy metals. And because supplements are regulated as foods, not drugs, they don’t go through the same rigorous safety testing as medications.
SUPPLEMENTS WORK BEST WHEN THEY ADDRESS AN ACTUAL NEED, NOT JUST “COVERING YOUR BASES.”
WATCH FOR INTERACTIONS, TOO
Some supplements can interfere with medications. St. John’s wort may reduce the effectiveness of birth control or antidepressants. Vitamin K can interfere with blood thinners. High doses of vitamin D plus calcium could raise the risk of kidney stones.
TIMING MATTERS
Taking supplements at the right time can make a difference. Water-soluble vitamins (like C and the B-complex) absorb best on an empty stomach, while fat-soluble ones (A, D, E, K) need a meal with fat. Magnesium often works better before bed since it can promote relaxation. Iron absorbs better in the morning with vitamin C — but it can upset the stomach.
BOTTOM LINE
Before adding anything to your daily routine, ask yourself: Do I have a diagnosed deficiency or health need? Could I fix it with food first? Always reach out to your doctor with questions and proper recommendations.
If you do need a supplement, stick with reputable brands that use third-party testing, follow dosage guidelines and focus only on what’s necessary.
Supplements can be a useful tool, but they’re not a shortcut. For most people, the real gains come from eating nutrient-rich foods, getting enough sleep, training consistently and managing stress. The best “supplement” you can invest in is still a colorful, balanced plate — and the lifestyle habits that go with it.
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The Zero-Waste Kitchen:
How You Can Live More
Sustainably
BY AMELIA STUTSMAN
It’s likely that you’ve embarked upon (or at least heard of) a fridge purge. We’ve all seen the sitcom stereotype in which the family or group of roommates finds something growing — or living and moving rather — on the leftovers in the back of the fridge. And while it’s funny to watch on television, there’s a deeper issue that needs to be addressed.
According to the U.S. Department of Agriculture, each year Americans as a whole waste over 133 billion pounds of food — per person, that’s nearly 400 pounds of food. According to MITRE, a nonprofit organization that runs federally funded research and development centers, eliminating food waste could save the average household over $1,500 per year. Not only is a zerowaste kitchen more sustainable — it’s also far more budget friendly.
Most Commonly Wasted Foods
A study conducted by Bosch Home Appliances found that the most wasted foods in America were fruits and leafy vegetables, bread, dairy products, meat and potatoes. The top three reasons people said they wasted food were that “it [would] go bad before [they could] reuse it, [they] frequently buy more than [they] need and [there was] not enough to make another meal.”
By adopting better meal planning and spending habits, learning how to use as many parts of our food as possible and composting the rest, we can create a more sustainable way of life better for the Earth, ourselves and our wallets.
Home
What Is a ZeroWaste Kitchen?
According to the Auguste Escoffier School of Culinary Arts, zero-waste cooking is defined as “[using] every single part of vegetables, fruits, meat and whatever else may be required for your dish.”
However, not every part of an ingredient needs to be used in one meal. Saving parts of ingredients for other purposes and composting the rest can help you become more sustainable.
For example, say you purchase a rotisserie chicken at the beginning of the week for a meal and remove the whole pieces first — breasts, thighs, wings and legs. Whatever you don’t eat during the first meal can be shredded and used later in the week: mojo, bbq or any style you like. Shredding
to make a stock or gravy before discarding.
Some creative recipes that will help you start your zerowaste cooking journey can be found at zerowastekitchen. moveforhunger.org, zerowastechef.com and thezerowastekitchen.ca.
A Brief Guide to Composting
The Environmental Protection Agency (EPA) suggests composting via one of two methods: backyard composting and worm composting. Backyard composting can be done in an area with good drainage or in a bin. A good composting pile will have a mix of “carbon-rich materials (browns), nitrogen-rich materials (greens), water and air,” according to the EPA.
Browns include items like leaves, twigs, shredded paper and cardboard. Greens include items such as coffee grounds, fruit and vegetable scraps and eggshells. Avoid meat and bones, dairy products, oils, large amounts of cooked food and items that contain chemical substances. If you do not wish to compost at home, you may also be able to take advantage of community composting.
Operating in a zero-waste kitchen helps you live in a way that better protects our environment and vital resources, gives you more freedom to purchase healthier ingredients that may be more expensive than generic ones and allows you to feel a sense of purpose and gratitude in life.
When you take the time to give back, it reminds you of each individual’s unique impact, and learning how to live more sustainably is just one way you can help the world and yourself to thrive.
What’s Cooking? Ensuring you Have a Healthy Environment in your Kitchen
BY TRACY WRIGHT
We all enjoy aromas that come from cooking in the kitchen, but unfortunately mixed with those lovely smells may be fumes and emissions, which can adversely affect our health.
“Every time you prepare a meal using an oven or stove, you produce fumes, chemicals and smoke,” said Hauslane.com.
“Researchers define cooking smoke as being comprised of… toxic gases including carbon monoxide, nitrogen dioxide and several toxic volatile hydrocarbons, some of which are carcinogens. They also contain harmful trace elements, many of which arise from heating cooking oil.”
Unfortunately for those susceptible to respiratory conditions, even a short-term exposure from these chemicals can increase the risk of premature death. Long-term effects can prompt heart and lung conditions, worsen brain health and even lead to birth defects.
“Household air pollution [contains] contaminants that arise from inefficient stoves and open fires,” said the UN Environmental Programme. “Among the most damaging of these are microscopic specs of dirt, dust, smoke, soot and black carbon known as fine particulate matter. “
Gas stoves increase the likelihood of toxic chemicals in the home, especially in older homes with outdated ventilation systems. According to the Environmental Protection Agency, carbon dioxide levels in homes with gas stoves are 1.5 to 4 times higher than in homes with electric stoves. But electrical stoves are not immune from outputting harmful chemicals especially when not ventilated properly, according to the American Lung Association.
Food preparation can affect the particles released into the air as well as the method of cooking.
“Frying and deep-frying release high amounts of [particles] and other harmful pollutants. This type of cooking is more dangerous because it involves heating ingredients in oil or fat to extremely high temperatures. Grilling or browning meat are other high conductors of particulate matter,” said the American Lung Association.
University of Florida Health recently published a study about air pollutants.
“Pan-frying produced the most particulate matter. Stir-frying was the next worst, followed by deep-frying, which produced few particles. Boiling and air-frying produced numbers barely above background levels,” according to the study.
Fortunately, there are things that can be done to improve the air quality in your homes. Here are some key recommendations.
• Use a kitchen exhaust when you cook, said the Washington Department of Health.
• If you have an older home without an exhaust fan, be sure to open nearby windows or doors to create a breeze to move air around, said the American Lung Association.
• Cook on the back burners when possible. According to Hauslane. com, “Cooking on front burners typically leads to more pollutant exposure unless your hood effectively captures emissions across the cooktop.”
• Try to not fry and broil especially if you don’t have a wellventilated kitchen with a properly working exhaust and hood, said UF Health.
• Follow the manufacturer instructions to maintain your hood, including regularly washing the metal screens and replacing filters, said the Washington Department of Health.
• Don’t use damaged nonstick cookware. “Studies show that even a small scratch on the surface of a nonstick pan could release toxic fumes, and a scratch on the Teflon coating could release more than 9,000 nano particles, which are toxic and could lead to severe health problems,” said onmanorama.com, citing a study from Global Centre for Environmental Remediation.
“If you think that you have symptoms that may be related to your home environment, discuss them with your doctor or your local health department to see if they could be caused by indoor air pollution,” said the United States Consumer Product Safety Commission. “You may also want to consult a board-certified allergist or an occupational medicine specialist for answers to your questions.”
It's also advised that you always use your range hood every time you cook and stay up-to-date on maintenance of the appliances in your home.
Morning, Noon or Night: When is the Best Time to Break a Sweat?
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Morning workouts between 7-9 a.m. may help with obesity prevention.
It’s time to hit the gym - or is it? Will you have greater gains if you go first thing in the morning?
Lose more weight if you sweat after work?
Does time of day even matter?
Each individual has their own set of goals for their workouts. Maybe you want to get stronger, or faster, lose a few pounds or build endurance. Maybe your top priority is health maintenance and chronic disease prevention. Maybe you primarily want to use exercise as a stress reliever. Whatever your goal is, there is some mixed evidence that points towards different times of the day to achieve optimal results.
WEIGHT LOSS AND FAT REDUCTION
According to 2017–2018 data from the National Health and Nutrition Examination Survey (NHANES), nearly 1 in 3 adults (30.7%) are overweight, more than 2 in 5 adults (42.4%) are obese and about 1 in 11 adults (9.2%) have severe obesity. With approximately three quarters of our adult population carrying some extra pounds, weight loss (and in particular visceral fat) is a common expected outcome from exercise.
A study by Harvard Health found that morning workouts between 7:00 - 9:00 a.m. may help with obesity prevention
and are associated with lower waist circumference and body mass index (BMI) compared to exercise later in the day. A 2019 study reported in the International Journal of Obesity found that those who exercised before noon were significantly more likely to lose 5% of their body weight (the amount that can have significant health improvement benefits) than those who worked out later in the day (an astonishing 81% versus 36%). A study performed at Skidmore College found that morning workouts burned more belly fat in women than evening ones (the results weren’t as clear for men).
BUILDING STRENGTH
If you’re looking to improve muscular strength, there is some evidence to suggest that late afternoon/evening may be the optimal time to workout. A 2022 systematic review and meta-analysis published by the National Library of Medicine indicates that grip strength is better during this time domain. A 2025 review by Augsberger et al. describes this phenomenon as a result of circadian body temperature rhythms, which typically peak in the late afternoon or early evening hours. The elevated core body temperature helps muscles contract more easily, providing better power output. A meta-analysis by Martin-Lopez et al. showed that neuromuscular performance (such as power output and agility) is better in the late afternoon or early evening hours.
IMPROVING ENDURANCE
Studies show that there is not an overall best time to workout to improve endurance. However, if you are training for a race or other endurance-type event, a 2023 systematic review by Bruggisser et al. shows that you will have a performance peak if the event is at the same time of day that you’ve been consistently training. For example, if you are training for a marathon and it starts at 7 a.m., complete as many training runs in that same time window as you can for an edge on race day.
IMPROVING BIOMETRIC MEASURES FOR METABOLIC SYNDROME
Struggling to get a handle on metabolic syndrome? A randomized controlled trial by Morales-Palomo et al. assigned participants to an intense aerobic exercise program either in the morning, evening or no exercise. They found that both of the exercise groups had improved biometrics but that the morning group more significantly decreased their systolic blood pressure and insulin sensitivity.
STRESS AND ANXIETY
The studies on the timing of exercise for stress and anxiety relief are mixed. Exercise is a great stress reliever so it will help no matter what time of day you do it. A 2019 study in the Journal of Obesity states that morning workouts will help reduce adrenaline and boost mood early in the day, leading to a more protective and calm effect throughout the day. The Cleveland Clinic says that afternoon/evening workouts can help relieve stress at the end of the workday as well as avoiding the stress of having to rush (to be finished and at work on time in the morning).
GENERAL HEALTH BENEFITS
A study by Feng et al. of over 90,000 individuals over seven years found that those who routinely completed moderate to vigorous intensity exercise between 11 a.m. - 5 p.m. had lower risk of all-cause mortality and cardiovascular disease risk mortality. This time frame may also be best for general health due to the peak in core body temperature, allowing for better muscle contraction.
The Dreaded ACL Injury: What It Is, Why It Happens and How to Keep Yours Intact
BY COLE PURVIS
If you’ve played sports, or even just watched enough of them, you’ve probably heard someone groan, “Ugh, it’s an ACL tear.” The anterior cruciate ligament, or ACL, is a small but mighty band of tissue inside your knee that connects your thigh bone to your shinbone. Its main job? Keep your knee stable and stop your lower leg from sliding forward or twisting too far.
According to the Mayo Clinic, ACL injuries are among the most common knee injuries, especially in sports that involve sudden stops, quick pivots or jumping — think basketball, soccer, football and skiing. Even though the ACL is only about the size of your pinky, when it’s damaged your whole leg can feel wobbly and useless.
WHY THE ACL GETS HURT SO OFTEN
Here’s the kicker: about 70 to 80% of ACL injuries don’t even happen from colliding with someone. Most tears are noncontact, meaning they occur from planting your foot and twisting hard, landing awkwardly or stopping suddenly.
Women are also at higher risk. The Mayo Clinic notes that female athletes are two to eight times more likely to injure their ACL than men. Experts point to a mix of anatomy such as wider hips and different knee alignment, hormones and the way women’s muscles fire during movement.
NOT JUST A SPORTS INJURY
While ACL injuries get most of their press from pro athletes, you don’t have to be Tiger Woods to end up with one. Everyday mishaps such as slipping on a wet floor, missing a step while carrying groceries or wearing unstable shoes can also put enough strain on the ligament to cause a tear. Even car accidents and falls at home can do the damage.
HOW YOU KNOW IT’S BAD
An ACL tear usually announces itself with drama. According to Health.com, many people hear or feel a pop in the knee, followed quickly by swelling, pain and a sense that the knee can’t hold you up. Walking, let alone running, becomes tough, and turning or pivoting feels almost impossible.
FIXING A TORN ACL
Minor sprains may heal with conservative treatment — rest, ice, compression, elevation (RICE) — plus physical therapy to rebuild strength and stability. But, according to the American Academy of Orthopaedic Surgeons, complete ACL tears often require surgery. Surgeons usually reconstruct the ligament using a tendon graft from your own body or a donor.
And surgery is just the start. Rehab can take nine months or more with a focus on regaining range of motion, strengthening muscles and retraining your body to move safely. Rushing back too soon raises your risk of reinjury.
KEEPING YOUR ACL SAFE
Here’s the good news: you can reduce your odds of an ACL tear. Studies cited in the British Journal of Sports Medicine show that neuromuscular training programs, focusing on proper landing techniques, core strength and balance, can cut injury risk by up to 50%. That means practicing how you jump, land and change direction, not just building brute strength.
Coaches and trainers are increasingly adding these drills to youth and women’s sports programs, and experts say it’s never too early to start. As Dr. Tim Hewett, a leading ACL researcher, has put it: “We can’t change anatomy, but we can change how people move.”
11 Things I (Sorta) Know For Sure About Food
BY TED SPIKER
I have written about diet, health and food for more than 20 years. I have also battled the diet, health and food demons for twice that time. In my heart, I know what I should be doing. But my tongue often protests. Over the years, I’ve accumulated some knowledge about (and adipose tissue because of) food. So, I figured it was time to pull together all the best diet-food-nutrition info that I have gleaned over the years. (As always, the following should be taken with a grain of salt, preferably on a margarita glass or a head-sized soft pretzel.)
1. A favorite mantra of one of the doctors I write with is this: “Eat foods that love you back.” That’s great a way of thinking about it, but I might have to get a restraining order against bacon and sausage.
2. You can’t out-train a bad diet. It’s advice I first heard when I worked at Men’s Health, and I am reminded of it constantly. First and foremost, health success and weight management starts and ends with consistent eating (in regards to both quality and quantity).
3. I cold-turkeyed a massive Diet Coke addiction eight years ago. I don’t know if it has had any effect on me, except in the direct surge in coffee and [other adult brown liquid] consumption.
4. Whipped. Freaking. Cream.
5. Cauli. Freaking. Flower.
6. If half your plate is covered in vegetables, you have won the meal. Unless the other half is Doritos.
7. Some say that salmon could very well be the world’s most perfect food. Those who say that have never had a cheesy beef burrito.
8. Perhaps the greatest ally in any food fight: water. It keeps you hydrated, fills you up and replaces bad-for-you-beverage habits. From now on, I vow to drink more of it (he said, for the 45th time).
9. Eat foods that look the way they do when they come from the earth. This explains why I have recently planted a pancake tree.
10. Good habits > relying on willpower.
11. There are so many different approaches to eating healthy that can work. And those same strategies may not work. It depends less on what the format and rules are, but more on who you are, what you want and if you’re ready. Note: I am currently ready for some avocado toast.
Ted Spiker (@ProfSpiker) is the associate dean for undergraduate affairs at UF’s College of Journalism and Communications. He is also health and fitness writer who has co-authored 30+ books and whose work has been published in the Washington Post, Esquire, WebMD, Men’s Health, Runner’s World, and more.
Must-Haves
BY NICOLE IRVING
Ready to tap into your inner chef and create some culinary creations of your own? We have picked our favorite food inspired decor and our top kitchen must-haves of the season to get you started.
| Amazon
Glass Olive Oil Sprayer
$9.99 | Amazon
Godinger Dublin Cocktail Shaker $22.95 Amazon
GoodCook Touch Citrus Fruit Juicer
$14.15 | Walmart
Glass Iced Coffee Tumblers
$18.99 / 2 pack
GoodCook PRO Grater, Fine $9.32 Walmart
Drinkmate OmniFizz
$99.99 | Amazon
GoodCook PRO Soak & Strainer Colander
$11.67 | Walmart
GoodCook PRO Spatula, Spreader $6.97 | Walmart
Photos courtesy of
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Keep the Airway Clear: Preparing for An Unexpected Hazard
BY NICOLE IRVING
CAUSES OF CHOKING
• Eating while lying down
• Taking big bites
• Not chewing food all the way
• Talking while food is in the mouth
• Inhaling with food in the mouth
• Not sitting still while eating
• Eating too fast
HIGH RISK FOODS:
Taffy
Hard Candy
Raw vegetables
Whole Grapes
Nuts
Popcorn
Fish with bones
String Cheese
Whole Cherry Tomatoes
Marshmallows
Chewing gum
Hot dogs or sausage
The choking hazard.
When we were children there seemed to be choking hazards all around us. Small batteries, coins, hard candy and uncut hotdogs were all labeled as such. When caught with one, Mom would scream, “put that down, it’s a choking hazard!!!” hopefully faster than we could shove it in our mouth!
However, as we aged, we began to understand what can and cannot go into our mouths, but that doesn’t mean we became immune from choking. Unfortunately, according to Injury
According to the Mayo Clinic, the universal sign for choking is hands clutched to the throat. If the person doesn't give the signal, look for these indications:
• Inability to talk
• Difficulty breathing or noisy breathing
• Squeaky sounds when trying to breathe
• Coughing, which may either be weak or forceful
• Skin, lips and nails turning blue or dusky
• Skin that is flushed, then turns pale or bluish in color
• Loss of consciousness
2 KNOW THE SIGNS
IF THEY ARE UNCONSCIOUS:
According to the Mayo Clinic, to clear the airway of an unconscious person:
1 Call 911!
2 Lower the person on his or her back onto the floor, arms to the side.
3 Clear the airway. If a blockage is visible at the back of the throat or high in the throat, reach a finger into the mouth and sweep out the cause of the blockage. Don't try a finger sweep if you can't see the object. Be careful not to push the food or object deeper into the airway.
4 Begin CPR if the object remains lodged and the person doesn't respond after you take the above measures. The chest compressions used in CPR may dislodge the object. Remember to recheck the mouth periodically.
• Always have water or a drink nearby when eating!
• Avoid Eating in the car while driving.
• If you think you are choking, never walk away to a room by yourself!
Facts, in 2023 the odds of dying in the United States from choking were 1 in 2,461.
"Choking occurs when a foreign object lodges in the throat or windpipe, blocking the flow of air. In adults, a piece of food often is the culprit,” according to the Mayo Clinic. When one chokes, oxygen to the brain is being cut off and giving first aid to the victim as quick as possible is a must. Adults usually choke while talking or laughing with food in their mouths or not chewing it properly, according to Healthline.com.
Mayo Clinic recommends the "five-and-five." Alternate between giving 5 back blows and 5 abdominal thrusts until the blockage is dislodged.
BACK BLOWS
THE HEIMLICH MANEUVER
(Via the National Safety Council)
Before you begin: If they are coughing, have them keep trying to clear the object themselves. If they can not breath or speak, let them know you are going to begin the Heimlich Maneuver.
1. Stand behind the victim with one leg forward between the victim's legs. (For a child, move down to their level and keep your head to one side)
2. Reach around the abdomen and locate the navel
3. Place the thumb side of your fist against the abdomen just above the navel.
4. Grasp your fist with your other hand and thrust inward and upward into the victim's abdomen with quick jerks. (For a responsive pregnant victim, or any victim you cannot get your arms around or for whom abdominal thrusts are not effective, give chest thrusts from behind; avoid squeezing the ribs with your arms)
5. Continue thrusts until the victim expels the object or becomes unresponsive
6. Even after choking stops, seek medical attention
ABDOMINAL THRUSTS
IF YOU ARE ALONE, CALL 911
(Mayoclinic.org)
1. Place a fist slightly above your navel.
2. Grasp your fist with the other hand and bend over a hard surface — a countertop or chair will do.
3. Shove your fist inward and upward.
Sleep Sabotage:
Late-night snacks that may be disrupting your sleep
BY AMELIA STUTSMAN
Next time you think about raiding the fridge or pantry for a midnight snack — stop and think twice. Eating too close to bedtime isn’t generally a good idea, but certain types of foods can make the effects even worse. Most experts recommend abstaining from food for about two to four hours before bed, according to Sleep Foundation. But if you’re trying to be extra cautious, here are the specifics on what you should avoid. (Bad news: it’s all the good stuff).
Salty and Fatty Foods
(i.e. Fried)
According to Cleveland Clinic, salty foods can raise your blood pressure and cause dehydration which can lead to fluid retention. Dr. Sandra Darling says that salty foods before bed can result in “restless sleep, frequent awakenings and not feeling rested in the morning.” According to Healthline, studies have shown that fatty foods can lead to lighter sleep, insomnia and shorter
sleep times. Fried foods, salty snacks, pizza, cold cuts and canned soup and vegetables can all be major culprits.
Simple Carbs and Sugar
Eating desserts and other sweets, bread, crackers and pasta too close to bedtime can be detrimental. When you eat sugar, your blood sugar levels increase, and your body uses sugar to produce energy. Sugar “makes you ready for activity,” something that can make it difficult to fall asleep and get good sleep. Magnesium, which is very beneficial for sleep is also used up when you consume sugar, according to The Guardian.
drank it before bed. However, two to four hours may not be enough time. According to the Journal of Clinical Sleep Medicine and Sleep Foundation, you should not drink caffeine six to eight hours before bed, though this time can increase or decrease depending on the person. As a rule of thumb, it may be best to just avoid it altogether after your lunch hour. While chocolate can follow the two to four hour rule, it still contains caffeine and sugar, which can both disrupt sleep.
Spicy Foods
According to Healthline, spicy foods can lead to indigestion, heartburn and acid reflux. These conditions make sleeping difficult and cause irritation. Spicy foods with higher levels of heat, like hot peppers, can also raise your body temperature, which can cause discomfort and difficulty falling asleep.
Alcohol
According to Healthline, “alcohol is one of the most common sleep aids.” And while alcohol can make you feel drowsy, studies show that it can significantly impact sleep quality. Over time, alcohol consumption before bed can lead to insomnia, waking up in the middle of the night, increased snoring, interrupted REM sleep and “circadian rhythm disruptions,” according to Sleep Foundation.
Caffeine
(Yes, Even Chocolate)
This one is probably a no brainer. Caffeine keeps you awake, so it makes sense that it would keep you up if you
Though it may be difficult to refrain from eating some of these foods for two to four hours before bed, it’s for the best. Getting good sleep helps us in many ways. It keeps us from getting sick as often, assists in weight management, alleviates stress and boosts positive emotions, lowers the risk of chronic diseases and is crucial for brain function and memory, according to the Centers for Disease Control. When possible, try to avoid these foods and opt for healthier snacks if necessary. Your body will thank you!
Size Does Matter: Use Portion Control to Stop Over-Eating
BY JULIE WALTER
When we are faced with a big plate, the first instinct is to keep piling on food until the dish is full. However, when we eat all of that food, we are often eating more than is necessary. Determining the right portions of food can be difficult, but with a few simple tips, you’ll be mastering the perfect plate portions in no time.
IMPORTANCE OF PLATE SIZE
On average, we eat 92% of the food on our plates. So when we keep piling on food to our big plates, we tend to end up overeating. Research has shown that switching from a 12-inch plate to a 10-inch plate can reduce food intake by 22%. The two-inch reduction does decrease the serving size, but not enough to leave you hungry for seconds. A recent study found that a full plate of food, even if it is smaller, makes us feel full faster.
TIPS TO HELP CONTROL PORTIONS
1. No eating out of a box or bag! When we eat right out of a box or a bag, it makes it nearly impossible to know how much we are eating if we aren’t paying attention. Instead, try pouring out an appropriate amount onto a bowl or plate.
2. Start with a glass of water. Drinking a glass of water 30 minutes before a meal will help your body with digestion. It also helps your body feel full before eating and keeps you hydrated.
3. Try a portion control plate. Portion control plates are an interactive tool for teaching consumers appropriate food portions. They are plates with sections designated to proteins, fruits, vegetables and whole grains.
4. Measure your food on a scale. Measuring your food may seem a bit extreme, but it’s actually a great way to understand your serving sizes fully. Weighing your food is the most accurate measure portion sizes.
5. Eat mindfully. When you’re hungry, it’s easy to scarf down everything on the plate as fast as possible, but studies have shown that slowing down your eating can reduce your total food intake. Your brain takes 20 minutes to register that you are full, so try slowing down and enjoying every bite.
WHAT’S
ON YOUR PLATE MATTERS TOO
While there is no perfect science nutrition, the right amount of food portions fuel your body with nutrients and help you feel satisfied. The most accurate way to do that is split your plate into sections of types of foods. It is recommended that half of your plate should be fruits and vegetables. Aim to eat fruits of all colors and the more vegetables the better, but no French fries don’t count. A quarter of your plate should be made up of whole grains such as whole-wheat bread, whole-grain pasta and brown rice. The last quarter should be made up of healthy protein such as fish, poultry, beans and nuts.
10 INCH PLATE
1/2 FRUITS VEGETABLES 1/4 HEALTHY PROTEIN 1/4
WHOLE GRAINS
Is There Room In My Diet for Foods With No Nutritional Value?
BY LINDSEY JOHNSON, MS, MCHES
We all have foods we love yet don’t benefit us in any way. Do we need to cut them out completely, or is it safe to consume them from time to time?
Where are the nutrients?
Maybe you are a soda addict, candy fiend or love an all-American hot dog at a football game. These foods, along with many others, do not contain significant amounts of important vitamins and minerals. Instead, they boast excess amounts of sodium, sugar and fat.
According to recent data from the National Health and Nutrition Examination Survey, 30.7% of American adults are classified as overweight, 42.4% are obese and 9.2% are severely obese. These findings parallel a study published in the National Library of Medicine, which states that “the typical Western (American) diet is low in fruits and vegetables, and high in fat and sodium. Moreover, this diet consists of large portions, high calories and excess sugar.”
It’s no surprise that the standard American diet is less than ideal in terms of healthy choices. The study concludes that “the Western diet has been a significant contributor to the growing rate of obesity over the last several decades. Individuals who are overweight or obese have a higher chance of developing comorbidities such as diabetes, cardiovascular disease and cancer.”
Despite these unsettling statistics, not all hope is lost. A great step to better maintain good health and
a healthy weight is to eat foods that are lower in fat, sodium and sugar. Think of food like fuel, and consider how important it is to fill your body with the right nutrients to run smoothly.
The National Center for Complementary and Integrative Health lists the following vitamins as essential for optimal function: vitamins A, C, D, E and K, biotin, folate and folic acid, along with the B vitamins, such as B1, B2, B3, B5, B6 and B12. We also need a balanced intake of minerals, such as calcium, potassium, sodium, chloride, magnesium, phosphorus, iron, iodine, zinc, sulfur, fluoride, manganese, copper, cobalt and selenium. When was the last time you saw vitamin A and selenium on your gummy bear label?
Is there a place for these foods in a
According to Jennifer Bleiweis, RDN, LD/N, a dietitian in private practice, consuming foods that lack nutrients in moderation is OK. Better yet, it is a part of an overall healthy
It’s important to, first, ensure you are fueling your body with all the nutrients it needs. Then, if you want that tempting piece of birthday cake, go for it. As long as the non-nutritive foods do not replace the nutrientdense foods your body needs for cell production and healthy body function, having an occasional food simply because you love it will not
When it comes to nutrition, we are best served by thinking of food as fuel. Fueling your body with high quality, nutrient-dense foods will help you become your strongest, healthiest and feel your best. Adding in the occasional food that doesn’t put you closer to your health goals is, simply put, not a big deal. Being healthy may be the goal, but balance is always the priority.
The Stunning Symmetry of Romanesco
BY NICOLE IRVING
You may have walked past this green, prehistoric looking Cruciferous plant laying peacefully among the cauliflower, broccoli and radishes and questioned its existence. Is it real? Is it edible? Should I explore? We are here to tell you… you should!
Artfully crafted and native to Italy, the Romanesco, also known as Romanesco cauliflower, Romanesco broccoli or Broccolo Romanesco, is believed to have “been selectively bred since at least the 15th century… and was created by farmers using traditional cross-breeding techniques in the Lazio region of Italy,” according to Specialty Produce. While you may not see this a lot on menus or dinner tables, it is packed with flavors and health benefits that make it a must-try for any foodie who wants to venture out of the ordinary.
The Romanesco, according to Every-Foods.com, “sits right between broccoli and cauliflower, and possesses a delicate, slightly nutty flavor.” The perfect showstopper to any veggie platter or charcuterie board, Romanesco will bring its crunch and bold flavors to any savory board. To bring out its delicious flavors, Romanesco can be sautéed, roasted, blanched, baked or stir fried. Just make sure to not overcook, as this will breakdown it’s magnificent shape and vibrant colors!
Let’s not forget the fact that the Roamesco is chalked full of vitamins and minerals, making this a healthy addition to your diet. It is rich in vitamin C and contains folate, vitamin B, vitamin K and magnesium.
If you are looking to add a healthy, new and versatile culinary delight to your dishes, Romanesco might be just what you are looking for!
Why Did I Spend THAT Much? Understanding and Taking Control of Your Indulgences
BY AMELIA STUTSMAN
We’re all likely guilty of making a Starbucks or Dunkin’ run when we didn’t intend to and adding a bag of sweets or pint of ice cream that we didn’t need during our routine grocery shopping. Later we find ourselves wondering why we made that choice. Why did we justify that $7 coffee right after complaining about the $3 gallon of gas?
Understanding why we make these decisions can help us better check in with ourselves and take charge of our finances and indulgences rather than letting them take charge over us.
Why Do We Justify the $7 Coffee?
Seven dollars may not seem like a lot of money. Compared to mortgages, vehicle repairs and the monthly grocery bill, it
$5 COFFEE
Once a day
$1,800 a year
Twice a week
$520 a year
might seem like a trivial amount. But constant indulgence can (and will) add up. Say your favorite drink was only $5. If you were to purchase the drink every day, it would cost over $1,800 in one year. Only twice a week and you’d still be out $520.
So why do we justify it? In an interview with NPR, Deloitte researcher Lupine Skelly said, “we thought originally that this was about escaping reality, but what we found is that it's really about people seeking out a purchase that brings them comfort.”
When people feel that they have done something or are planning to do something difficult, such as completing a large project at home or work, indulging in a treat feels like a deserved reward. In the same interview, Geoff Tomaino, assistant professor of marketing at the University of Florida, said that people feel that “it's OK to still spend money on [indulgences] because your mental health and your feeling of just doing well can take priority over your bank account.”
However, this type of mindset may cause trouble — and fast. When we allow ourselves to indulge too often, based on the idea that we deserve it, it may take away from our senses of financial freedom and security. Spending money on treats can take away from working toward financial goals such as home or car purchases, or even fulfilling experiences such as vacations and trips to see family.
Indulgences Aren’t Always Bad
Though we have discussed why we choose to indulge and how that behavior can be detrimental, it’s important to remember that indulgences can be okay in moderation. The occasional treat can be good and help us to celebrate life.
Whether it’s getting a big promotion at work, meeting up with a friend you haven’t seen in a while or running a half marathon for the first time, treating ourselves has a place and time. The goal isn’t to never grab a specialty coffee or an extra dessert — it’s to create a mindful way of living that eliminates the guilt around your choices when you do choose to indulge.
Shifting Your Mindset Toward Financial Freedom
While treating yourself might not always be a negative financial decision, it’s important to identify goals and evaluate your decisions based on more than just emotional factors. It can also be helpful to replace the treat that will end up costing more than you’d like with something less expensive.
Searching for your favorite Starbucks drink recipe and making it at home before you start the day can help you satisfy a craving without the price tag. Keeping healthy snacks that you truly enjoy such as fruit or cheese and crackers at work can help you make better decisions rather than grabbing a sweet treat during your lunch break.
Becoming more mindful may not always be the easiest or most fun task, but it can help you to become a more satisfied, financially free individual — one step at a time.
Unlock the Mystery of Crystals
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Crystals, once seen primarily in metaphysical shops or among stereotypical fortune tellers, are seeping into mainstream American culture. Crystals can now be found in various types of jewelry, room decorations and even as the stones themselves in stores like Walmart and TJ Maxx. What are their meanings and what do people use them for?
What are Crystals?
The word “crystal” comes from the Greek “krystallos,” meaning clear ice. The International Gem Society (IGS) defines a crystal as “a solid whose atoms are arranged in a ‘highly ordered’ repeating pattern.” Crystals form naturally through a variety of different processes such as when liquids cool and solidify slowly as well as through metamorphic processes like when heat and pressure inside the Earth causes existing minerals to recrystallize into new crystals. The U.S. Geological Survey also cites the cooling of magma or lava and the evaporation of water as additional processes that form crystals.
The History of Crystals
Crystals have been used throughout history for various reasons. In ancient civilizations such as Egypt and Mesopotamia, crystals such as lapis lazuli, emerald, turquoise, carnelian and clear quartz were often used in jewelry and amulets. Crystals were included in burial rituals and were thought to provide protection in the afterlife.
In ancient Greece and Rome, amethyst (which means “not intoxicated”) was thought to prevent drunkenness. Hematite (whose name comes from haima or “blood”) was used to protect soldiers on the battlefield.
In the Middle Ages, crystals took on medicinal, spiritual and astrological purposes. Many crystals were used for medical protection and prevention such as emerald for eye disease, sapphire to protect from poison and agate to prevent fevers. Gems such as emeralds and sapphires made an appearance in Christianity as symbols of heavenly virtue. During this time, crystals also became associated with astrological signs and planets.
Crystals have also been a big part of indigenous history. In Native American culture, obsidian, quartz and turquoise are prominent in rituals and spiritual practices. In Mayan and Aztec tribes, obsidian was used for scrying and divination while jade was used as a fertility symbol.
Crystal healing as we know it today evolved during the New Age time of the 1960’s and 1970’s and is often used as a method to tap into our intuition, enhance wellness and connect to our spiritual selves. Crystals help us focus our intentions and create a deeper understanding of ourselves and the universe around us.
How Do I Pick a Crystal?
Caitlyn Adams, a Yoga & Meditation Instructor and founder of Heart Mind Healing recommends using your intuition to help guide you when selecting a crystal. “There are two elements to choosing a crystal: figuring out the type of crystal you want, and then choosing the exact piece. The key to both is to listen to your intuition! I recommend going to a crystal shop in person. Look at the stones, and see which ones are calling to you. Once you feel drawn to a stone, THEN read about its meaning. You can use this same
Mind Matters
Common Crystals and Meanings
AMETHYST Purple
Calming, stress relief, associated with intuition
LABRADORITE Gray with iridescence
Intuition, transformation
BLACK TOURMALINE Black
Protection from negative energy, grounding
LAPIS LAZULI Deep blue
Wisdom, truth
CARNELIAN Orange to red
Creativity, vitality
CITRINE Yellow to orange
Abundance, joy, success
CLEAR QUARTZ Transparent
Healing, clarity
MOONSTONE White or opaque, sometimes with colors in it
Intuition, divine feminine, new beginnings
JADE Green
Harmony, prosperity
technique for shopping online, it might just take more time to "connect" with the pictures of crystals. Take your time selecting the individual piece, maybe hold the stone in one hand with your other hand hovering over, noticing if you feel warmth or buzzing, or simply KNOW that this is the right piece for you. Everyone experiences this connection differently, so it's a great exercise in listening to your intuition.”
How to “Work With” Crystals
Crystals can be used for many different reasons, including protection, energy, calm or grounding, to name a few.
OBSIDIAN Black
Protection, grounding
SELENITE White to clear
Cleansing, mental clarity
ROSE QUARTZ Pink
Love, peace, harmony
TIGER’S EYE
Brown with golden bands
Courage, mental clarity, power
There are many ways to benefit from a crystal, depending on its intended purpose.
Before working with your crystals, some people recommend “cleansing” or “recharging” them first. There are many ways to cleanse or recharge crystals: water, salt, smudging, charging by the light of the sun or moon, sound cleansing or meditation. The best way to recharge depends on the type of crystal - some methods are not recommended for certain crystals because they will break down the composition of the crystal. Research specifics for your stone.
Once your crystal is cleansed, Adams says “you may want to put calming crystals under your pillow or on your nightstand. Crystals for focus might do well on your desk, perhaps you hold them while responding to emails or during Zoom calls. Many folks like to bring their crystals with them, tucked safely into a pocket, purse or even inside a bra!”
Crystals can also be used during meditation by being held in the hand, placed on the body or even nearby. Adams explains that “during meditation, you can hold a crystal in your hand, use it as a point of focus, place it on your body or put multiple crystals together to make a grid. By practicing meditation with your crystals, you can leave them in a safe space (like a shelf or your dresser) while still bringing the energy with you throughout your day.” Selecting a crystal with your desired intention can help you make the most of your meditation. The crystal can be helpful to bring attention back to the present moment if you feel your mind wandering.
Adams explains the only way to get it wrong when working with crystals is to ignore your intuition. She says, “there is a lot to learn about crystals, and it's easy to feel overwhelmed. I recommend starting small. Pick a couple crystals you are drawn to; learn about their meanings; meditate with them; see how you like working with them. Then when you are drawn
Mind Matters
to an additional crystal, you can add it to your ‘toolkit.’ No one knows everything about all crystals. Your intuition will guide you to the stones you are meant to work with.”
What Does the Science Say?
While science has not provided concrete evidence of the healing power of crystals, that doesn’t mean there aren’t any benefits. According to the Times of India, “crystals act as a power hold for healing, as they allow positive, fruitful energy to flow into the body and do away with the negative, toxic energy. Like other forms of alternative therapy, crystals work by channelizing your energy levels, thereby, focus on healing your body from the inside. Crystals also carry the power to induce a placebo effect in the body, which is scientifically proven to help medical treatment.” Whether crystals themselves physically benefit us or we just think they do, there is healing in the belief of their power.
If you’ve been curious about crystals but always thought they were a little too “woo woo,” this is your sign to explore. Open your mind, find some crystals you are drawn to, research their meaning, then play around with how you want to incorporate them. Follow your intuition and practice listening to what you feel — this has benefits far beyond crystals.
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The Emotional Power of What We Eat
BY COLE PURVIS
Ever notice how a meal can lift your mood or sharpen your focus? Turns out, food does more than fuel your body — it feeds your mind, your feelings and even your social radar. Welcome to the world of mood meals, where what’s on your plate can boost empathy, calm your mind and help you eat with intention.
HOW FOOD SHAPES YOUR EMOTIONS
There’s a powerful connection between what you eat and how you feel. Researchers call this nutritional psychiatry, or the gut-brain connection. Nutrients influence neurotransmitters that govern mood and focus, while gut health can affect everything from stress levels to emotional stability. Whole foods such as fruits, vegetables, nuts, seafood and eggs consistently show up in studies as “feel-good foods,” according to the American Psychological Association.
Fruits and vegetables, in particular, play a star role in emotional wellbeing. Research published in the British Journal of Health Psychology found that people who ate
more produce felt calmer, happier and more energetic, and those benefits carried into the next day. Whole grains help stabilize blood sugar, keeping mood swings at bay, while probiotic-rich foods such as yogurt and fermented vegetables have been linked to lower anxiety and improved emotional regulation per the National Institutes of Health.
SWEET, BITTER, WARM — EMOTION THROUGH FOOD
Food also works on us in less obvious ways. A study in Frontiers in Psychology found that sweet flavors increase agreeable behavior, while bitter tastes can trigger feelings of moral disgust. Comfort foods, like a warm chicken soup, have been shown to reduce feelings of loneliness because they reconnect people to social closeness and positive memories.
CHEFS AND MENUS THAT FEED YOUR FEELINGS
Some chefs are taking this science beyond the lab. British chef Heston Blumenthal, for example, is known for designing dishes that trigger emotions by engaging multiple senses. His famous “Sound of the Sea” dish comes with a seashell and headphones playing ocean sounds, creating nostalgia and calm before diners even take a bite.
Other chefs are experimenting with scent, temperature and even storytelling to evoke specific emotions. By weaving memory and sensory cues into dining, they aim to make meals that are as emotionally moving as they are flavorful.
MEALS
THAT SHARPEN YOUR FOCUS — AND YOUR EMPATHY
You don’t need to dine at a Michelin-starred restaurant to reap the benefits. Here’s how to build a mood-smart plate:
• LEAN INTO OMEGA-3: Foods like salmon, walnuts and flaxseeds are linked to better emotional regulation and sharper cognitive function, per the Mayo Clinic.
• LOAD UP ON COLORFUL PRODUCE: Bright fruits and vegetables provide antioxidants and vitamins that support brain health and positive mood, according to Harvard Health Publishing.
• CHOOSE COMPLEX CARBS: Whole grains and legumes stabilize blood sugar, keeping energy and focus consistent.
• SUPPORT YOUR GUT: The American Gut Project has shown that probiotic and prebiotic foods, like yogurt, kimchi, bananas and garlic, help strengthen the gut-brain connection and reduce stress responses.
The way you eat matters, too. Mindful eating practices have been shown to improve focus and reduce emotional eating patterns, per research from the University of California, San Diego.
Slowing down, savoring each bite and noticing hunger and fullness cues doesn’t just help digestion, it also builds emotional regulation and self-awareness.
Mind Matters
PUTTING IT ALL TOGETHER
Mood meals aren’t about restriction or chasing fads. They’re about making choices that nourish your brain, your feelings and your relationships. That means:
• Prioritizing nutrients that support neurotransmitters
• Embracing sensory cues that evoke calmness and empathy
• Practicing mindful habits that build emotional balance
Whether you’re plating a moodboosting breakfast or sitting down at a thoughtfully designed restaurant menu, remember this: the most powerful meal is one that feeds how you feel, not just how you fuel.
MINDFUL MEALS = MINDFUL MINDS
Ask the Expert
What are your personal go-to pairings when you want to impress someone with a charcuterie board?
I love creating pairings that surprise and delight. One of my favorites is a creamy triple-cream brie with a drizzle of local honey and a sprinkle of candied pistachios. It is simple yet luxurious. For something savory, I pair Spanish Manchego with membrillo, also known as quince paste and Marcona almonds. For a little wow factor, I love adding 'Nduja, a spreadable Italian sausage, alongside a tangy giardiniera. It is unexpected and always a crowd-pleaser.
Is there a right way to balance flavors like sweet, salty, acidic and umami when building a basket or grazing table?
Absolutely. I think of it as a flavor dance where every element should complement rather than compete. I always aim for a mix of sweet elements such as fruits, jams or honey; salty elements such as cured meats or briny olives; acidic elements such as pickled vegetables or citrusy accents; and umami elements such as aged cheeses or savory spreads. The key is variety so that every bite feels exciting rather than one-note.
Ask the Charcuterie Expert
BY LESLIE Q. DIAZ
Les is the self-taught charcuterie artist and creative force behind Luxe Picnics by Les: The Boutique, Florida’s first build-a-box gourmet grazing bar cafe & boutique. What began as intimate luxury beach picnics and curated charcuterie boxes has grown into a charming boutique café and market offering Europeaninspired bites to enjoy in-store or to-go.
Drawing inspiration from her Spanish and Italian heritage, Les celebrates the art of gathering with thoughtfully sourced cheeses, meats and accompaniments that turn every board into a memorable experience.
Can you explain how texture plays a role in building the perfect bite?
Texture is everything. A soft, creamy cheese paired with a crisp cracker and chewy dried fruit creates the perfect bite. I love layering buttery Brie cheese on a crostini, topping it with fig jam and finishing with a crunchy almond. It is all about contrast, such as creamy, crunchy and chewy, so that every mouthful feels intentional.
What is a common mistake people make when pairing wine or drinks with a charcuterie spread?
The biggest mistake is overthinking it. Many people assume that red wine goes with everything, but some reds can overpower delicate cheeses. A crisp white wine, rosé or sparkling wine can be magical with charcuterie. I always suggest pairing light wines with soft cheeses and fruit-forward bites, and bolder reds with aged cheeses and cured meats.
Are there any lesser-known meats or cheeses that are a must-have?
Yes. I am obsessed with speck, which is a smoked, cured ham from Northern Italy, Spanish Chorizo (Cantimpalo) and
Photos by Kellie Boston of Boston
Photography
with 'Nduja for their bold, smoky flavors. For cheese, Ossau-Iraty, a French sheep’s milk cheese, is heavenly with fig jam. Taleggio, a washed-rind Italian cheese, is rich, creamy, and far more approachable than it looks. I also love Gjetost, also known as Brunost, which is sweet like caramel and has a dense, rich texture.
Which condiments or spreads do you think are underrated but essential?
Whole-grain mustard, honeycomb and chutneys are my top three. Mustard cuts through the richness of charcuterie, honeycomb adds texture and sweetness and a really good chutney can elevate a bite to gourmet status. A fig or onion jam with Manchego is pure magic.
How do you choose accompaniments like nuts, dried fruits and pickles without overpowering the core elements?
I always choose accompaniments that enhance rather than distract. Buttery Marcona almonds are a great option instead of heavily salted peanuts, and dried apricots are wonderful instead of overly sweet cranberries. For pickles, I prefer small cornichons or pickled vegetables with a bit of tang. They add brightness without stealing the show.
What regional influences or global traditions inspire your charcuterie creations or picnic themes?
I am inspired by the rich food culture of Europe, where meals are about more than just eating. They are about connection. From Spanish tapas to Italian antipasti and French apéritifs, there is a beautiful tradition of gathering around good food, wine and conversation. I love bringing that spirit to my boards by curating flavors that spark joy, encourage sharing and create cherished memories around the table.
If someone wanted to create a charcuterie board without meat or cheese, how would you make it just as indulgent and exciting?
Technically, without meat or cheese, it is no longer a charcuterie or cheese board. It becomes a grazing board. To make it just as indulgent, I love incorporating award-winning plant-based cheeses and even fig salami, which is made entirely from figs and contains no meat at all. Go big on texture and flavor with marinated roasted vegetables, hummus or whipped plant-based spreads, candied nuts, stuffed grape leaves, fruit compotes and fresh herbs. Add grilled bread, olives, pickled vegetables and a thoughtful arrangement, and it can feel every bit as special as a traditional board.
but never too many. I often prefer to plate them separately so that the board stays clean and intentional.
What about edible flowers? Yay or nay?
Yay, when done tastefully. I love edible flowers for a pop of color and elegance, especially in spring and summer. They should always be food-safe and used sparingly so that they enhance rather than overwhelm. The same goes for herbs. Too many herbs can overpower the flavors of the other elements on your board.
How long should a charcuterie board be left out at a party?
Two hours is the ideal time. After that, cheeses and meats begin to lose their quality, and food safety can become an issue. If your gathering will last longer, I recommend refreshing the board halfway through so that it looks and tastes its best.
Would you recommend using the items as leftovers?
Yes, but be selective. Leftover cheeses and jams store well and can be repurposed into sandwiches, salads or even baked dishes. Meats should be stored right away and used within a day or two. Crackers and bread lose their texture, so I recommend refreshing those for the next round.
Dishing Daphne with
BY DAPHNE FOREHAND
I SPEND A LOT OF TIME EATING MY WAY AROUND AMELIA ISLAND, AND THESE ARE A FEW OF THE SPOTS I CAN’T STOP TALKING ABOUT. DISHING WITH DAPHNE IS ALL ABOUT SHARING MY GO-TO PLACES AND THE DISHES THAT KEEP ME COMING BACK.
1. WICKED BAO
Wicked Bao is pure Fernandina Beach magic. The food is incredible from bao buns to ramen to their always-interesting specials, but the real secret ingredient is the owner. She radiates so much warmth and joy, making every visit unforgettable. One thing I think more people should know about is their dessert, baos. Deep-fried, drizzled in chocolate, topped with sprinkles, and exactly as good as they sound.
Go for the bao, stay for the vibes
2. DAVID’S RESTAURANT & LOUNGE
David’s is where you go when you want dinner to feel like an event. Every plate is beautifully crafted by a chef who clearly cares about every detail. Specials are always worth ordering, but my forever favorite is the banana cheesecake. It’s the perfect spot for anniversaries, celebrations or those just-because nights when you really want to treat yourself.
A perfect choice for when the night should feel extra special.
3. FIRST LOVE BREWING
Pizza at a brewery? Hear me out. First Love Brewing doesn’t just serve great beer, it’s home to some of the freshest, most drool-worthy artisanal pizzas on the island. My personal addictions are the Buffalo Chicken Pizza and the Hot Honey Pizza. And if you’re a wing person, the gochujang wings are a must. If you like spice, you’ll feel right at home. Bonus: order it take out and enjoy your pizza on the beach!
For pizza and wings people, this is your happy place.
4. EATO CHEF
EATO Chef is a newer food truck to Amelia Island, located off South Fletcher Avenue with a menu that’s small but mighty. Their Pad Thai is the star of the show, cooked fresh and full of flavor. You can pair it with spring rolls or end your meal with sweet, creamy mango sticky rice. I usually go for the chicken Pad Thai, and if you like it spicy, try a level four heat if you’re brave enough.
The kind of Pad Thai that keeps you coming back
5. BURLINGAME
When the oyster craving hits, Burlingame is my first stop. Fresh, briny and perfectly chilled, the oysters here never miss. The rest of the menu is worth exploring, but I keep coming back for those trays of icy-cold goodness with lemon and cocktail sauce. Best enjoyed with good company and a dirty martini.
Meet Daphne
Daphne Forehand is the founder of FloriSocial Marketing and the foodloving voice behind the Amelia Island-based Instagram food blog: @floridabites. What started as sharing her favorite meals on Instagram has grown into a career helping small businesses and restaurants shine online. When she’s not behind the camera or on her laptop, you’ll find her exploring North Florida’s food scene one bite at a time.
WEBSITE florisocialmarketing.com
INSTAGRAM @floridabites
Community
The Fernandina Beach Market Place
N. 7th St. | 9 a.m. - 1 p.m.
Join your family, neighbors and friends at the farmers market open year round, rain or shine!
FernandinaBeachMarketPlace.com
This event happens every Saturday
Sundays on 2nd Artist Encounter Series
Art Education Center | 2 - 4 p.m.
The Island Art Association hosts free Artist Encounters. Reservations are required and registration will open on the third Monday of each month and will be open for two weeks, then names will be drawn for the number of spaces available and registrants will be notified. Contact Alice at glassgirl445@gmail.com
This event happens every third Sunday
Wildlight Market Place
123 Tinker Street off Wildlight Ave. 9 a.m. - 1 p.m
Come rain or shine to the Wildlight Market Place. There will be local vendors who bring seasonal produce, artisan foods, fresh baked breads and pastries and other delectable treats. This event happens the first and third Saturday of the month
Calendar
SEPTEMBER/OCTOBER
RECURRING EVENTS
Artrageous Artwalk
5 - 7 p.m.
Participating galleries will remain open for your strolling pleasure.
This event happens on the second Saturday of the month
3rd on 3rd
Amelia Island Museum of History
6 p.m. | ameliamuseum.org
Join us at the museum as we host historians, authors and other experts for thought provoking lectures on local or regional history. Snacks and beverages are available. Admission is free for Museum members, with a suggested donation of $5 for nonmembers.
This event happens every third Friday of the month
Fernandina Mid-Week
Farmers Market
9 a.m. - 1 p.m.
Island Walk Shopping Center
This new mid-week market features local organic beef, fresh local shrimp, eggs, locally roasted vegetables, pure tallow and more. There will be local caterers making fresh meals that you can take home with you!
Repeats every Wednesday
STARTING MONDAY, AUGUST 18
Grocery Getter Shuttle Service
This City of Fernandina Beach program is designed to make grocery shopping and essential errands more accessible to all members of the community. This will include free, safe and reliable transportation for residents to shop at the Winn-Dixie Marketplace in Yulee. For more info contact City of Fernandina Beach Parks & Recreation Department at (904) 310-3350.
Starting every Monday and Thursday from 9:30 a.m. to 12:00 p.m.
ROUTE & PICK-UP LOCATIONS:
• 9:30 a.m. – Atlantic Recreation Center (2500 Atlantic Ave.)
• 9:35 a.m. – La Sureña Restaurant (22 S. 8th St.)
• 9:40 a.m. – Martin Luther King Jr. Recreation Center (1200 Elm St.)
• 9:45 a.m. – Bus Stop by Dollar General (1299 Lime St.)
Passengers will have one hour to shop before returning to Fernandina Beach. Drop-offs will be made at each of the designated pick-up locations.
Monday, September 1
LABOR DAY
Monday, September 1 –
Tuesday, September 30
Amelia Island Dining Month, Savor & Stay
ameliaisland.com
September is Amelia Island Dining Month! Come and discover the Northeast Florida culinary gem where each course is a masterclass in flavor, presentation and place. Exclusive $55 and $75 prix-fixe menus turn every meal into an artful experience crafted by the island’s hottest chefs. Savor and stay on this delicious, seaside paradise and partake in a feast for all your senses.
Saturday, September 6
Amelia Island Dance Festival
9 a.m. - 1 p.m. | Central Park & Atlantic Recreation Center ameliaislanddancefestival.org
Come join the fun for a vibrant day of movement, music, art and connection across two festive venues on Amelia Island. Free and open to all. No experience necessary.
Sunday, September 7
GRANDPARENTS’ DAY
Sunday, September 7
Time to Ride
9:15 a.m. | Atlantic Recreation Center
Calling all new and seasoned riders. Come take a ride and share in the celebration. There will be post ride refreshments and fuel along with good vibes and great stories. This crew has been rolling since 1985! #FernandinaBeachCycling
Thursday, September 11
11th Annual Senior Expo
Health Fair
9 a.m. - 1 p.m.
Atlantic Recreation Center
This free community event is full of informative and lively information. There will be over 60 exhibitors, including state and local government agencies, legal aid, health insurance providers, and information about senior living and wellness!
Thursday, September 11 PATRIOT DAY
Monday, September 15
Nelson & Associates Insurance
5th Year Anniversary Celebration
5 - 7:30 p.m.
nelsonandassociatesinsurance.com
1890 S. 14th Street, Bldg. 300, Suite 301
You are invited to join in the celebration of Nelson & Associates Insurance 5th Year Anniversary. There will be food, festivities and fun. Philly Boyz Cheesesteaks and Easy Peasy Sips & Eats will be there with amazing food and drinks.
Come celebrate the new business of Boost and Balance, a boutique wellness center offering tailored, comprehensive treatment for men and women in a relaxing and therapeutic environment.
Monday, September 22
ROSH HASHANAH BEGINS
Saturday, September 27
Nassau’s Got Talent
2 - 5 p.m. | Atlantic Recreation Center
The Nassau County Council on Aging & City of Fernandina Beach present this fun and engaging talent show for all local performers! Tickets required.
Saturday, September 27
Boutique Cleaning Company
Grand Opening
11 a.m. - 3 p.m.
linktr.ee/boutiquecleaning
1014 Beech Street, Fernandina Beach Boutique Cleaning is celebrating their grand opening with a free community event. There will be refreshments, snacks and karaoke!
Sunday, September 28 –Sunday, October 5
2025 Amelia Island Jazz Festival ameliaislandjazzfestival.com
The Les DeMerle Amelia Island Jazz Festival returns for another unforgettable week of jazz, featuring an incredible lineup from swing and Latin to blues, soul, and more.
Tuesday, September 30
Free Educational Luncheon for Seniors, Caregivers and Individuals Close to Retirement
Fernandina Beach Golf Club
11 a.m. - 1 p.m.
Come be inspired and learn about the resources and meet professionals who service members of Nassau County! RSVP required. Limited seating. 904-242-6543
Community
Wednesday, October 1
YOM KIPPUR
Saturday, October 4
2025 Island Hop Craft Beer & Spirit Fest
1 p.m. - 4 p.m. |
Central Park fernandinamainstreet.com
It’s Back! Amelia Islands Biggest Beer & Spirits Fest. Come and sample dozen of craft beers and artisanal spirits from our top local, regional and nation breweries and distilleries. There will also be live music, food trucks, local vendors and plenty of island vibes. Tickets needed. VIP tickets available. Children 12 and under are free.
Saturday, October 4
Fernandina Beach Paint Out
9 a.m.
IAA's Art Education Center
Come and join other artists for a day of art-making on Amelia Island. Bring your paints, pastels, pencils, charcoal or whatever medium of your choice to capture the natural beauty and historic downtown. Sign in at the IAA's Art Education center starting at 9 a.m. Pick up your water bottle, snacks and a map of the area and then head out for the day! Questions? Email sshaffey@aol.com.
Saturday, October 4
Nassau County Small Business Expo
Atlantic Recreation Center
10 a.m. - 2 p.m.
This family-friendly event brings together local residents and businesses for a day of exploring, networking, and community fun. Explore vendor booths, enjoy music, discover unique local services and products, and take part in exciting activities like our raffle prizes, golf cart safety checks, food truck and more! Free to attend.
Monday, October 6Monday, December 15 Free Medicare and Insurance Assistance
Ready for some calmness? Bring a friend for a serene experience that combines gentle yoga and meditation, complemented by a soothing sound bath. No prior experience required, just time to unwind and be peaceful. Sponsored by the Friends of the Yulee Branch Library. RSVP required. Free event.
Saturday, October 11
2nd Annual Willow Wellness Fest
9 a.m. - 3 p.m. | 1881 S. 14th Street
Enjoy a day of wellness with shopping, delicious food, music, raffles and fun activities. There will be local vendors, fun and the Baptist Healthy Buddy Bus will be offering mobile mammograms.
aicmf.org
Come celebrate the launch of the 25th season of the Amelia Island Chamber Music Festival. It will be an evening of live music, a special documentary film premiere highlighting the history of the Festival, and an exclusive look at what’s ahead this season. Hors d’oeuvres will be provided and a cash bar will be available. Free event!
Sunday, October 12
3rd Annual Amelia Island Hispanic Heritage Festival Experience
1 - 9 p.m.
S. 3rd Street
You won't want to miss this flavorful festival. Come celebrate and learn more about Hispanic culture in the Nassau County area and beyond. Family friendly! Free Admissions.
Saturday, October 18
29th Annual 8-Flags Car Show
10 a.m. - 3 p.m.
Centre Street
This event is hosted by The Amelia Cruizers, a Florida 501(c) (3) not-for-profit corporation and group of car enthusiasts based on Amelia Island. Proceeds from the 8-Flags Car Show go to local organizations. Free for spectators; $30 for show vehicles with advance registration.
Saturday, October 25
Amelia Island’s 2nd Walk for Water
9 a.m.
Central Park
walkforwater.rallybound.org
Help raise awareness about the global water crisis and generating vital funds for safe water projects in developing countries.
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