Five healthy habits to increase longevity • Vitamin D linked to lean body mass • Common nutrient deficiencies • More
12 spring holidays
Recipes that showcase the season’s fresh flavors.
12 spring holidays
18
Spring Vegetable Stew • Green
Spring Gumbo with Chicken
Andouille • Smoked Salmon
Quiche with Dill
18 quick tips
Green up your spring cleaning routine.
20 healthy planet
Easy ways to make a difference this Earth Day.
22 women’s health
Does your body need a spring tune-up?
26 cook-at-home
Small-batch recipes for two.
28 healthy strategies
Enzymes are critical to healthy digestion. 20 6
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[ market gourmet ]
Speedy Spinach and Ricotta Pies
From Too Easy by Donna Hay ($34.99, Fourth Estate, 2024)
14 oz frozen spinach, thawed
2 c (1 lb 1 oz) fresh ricotta cheese
1 egg, plus 2 extra eggs, lightly whisked, for brushing
¾ c (2 oz) finely grated Parmesan cheese
¼ c (½ oz) finely chopped dill leaves
2 tsp finely grated lemon rind
Sea salt and cracked black pepper
4 (8 inch) flour tortillas
Extra-virgin olive oil, for brushing
1. Squeeze excess liquid from spinach and finely chop.
2. Combine spinach, ricotta, the 1 egg, the Parmesan, dill, lemon rind, and salt and pepper to taste.
3. Divide mixture between tortillas, placing mixture in center. Brush tortilla edges with some of the whisked eggs. Fold each tortilla in half and press edges to seal.
4. Preheat an air fryer to 400° for 4 minutes. Reduce heat to 350°.
5. Brush hot basket with oil. In batches, place pies in basket and brush one side with whisked egg. Cook for 7 minutes per side, or until golden and crispy. Sprinkle with salt to serve.
Kitchen Note: These crisp and no-fuss pies have a tasty, creamy, and cheesy filling. Swapping pastry for tortillas is a genius game changer, and the potential to switch up the flavors to suit you and your family (or what’s in the fridge) is even better. Try cooked chicken mixed with sour cream and chives for an almost-instant chicken pie. Consider chunks of roasted pumpkin, semi sundried tomatoes, and feta . . . let your imagination run wild!
Per serving (1 pie): 457 Calories, 25 g Protein, 190 mg Cholesterol, 38 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (12 g sat), 792 mg Sodium, ★★★★★ Vitamin A, B2 (riboflavin), B12, K, Calcium, Folate, Phosphorus, ★★★ Vitamin B6, C, Magnesium, ★★ Vitamin B1 (thiamine), E, Iron, Potassium, Zinc, ★ Vitamin B3 (niacin)
35 min prep time + defrost time for spinach makes 4 pies
Pro Tip:
If you don’t have an air fryer, you can use a perforated pan or an oven-safe cooling rack in a conventional oven to aid air flow and ensure food comes out crisp.
SOURCE “How to air fry without an air fryer” by J. Harlan, www.AllRecipes.com, 11/5/20
five vital steps
Practicing five healthy habits can have a dramatic effect on life expectancy, according to Harvard Medical School researchers. The five steps reduced the risks of heart disease and cancer.
Participants aged 50 and older at the start of the study gained about a decade of life compared to those who practiced none of the habits.
The five factors:
n A diet rich in fruits and vegetables, whole grains, and unsaturated fatty acids, and low in red and processed meats, sugary drinks, and sodium
n At least 3.5 hours per week of moderate to vigorous physical activity
n Not smoking
n Drinking alcohol only in moderation
n Maintaining a healthy weight
SOURCE “The pillars of self-care,” HEALTHbeat, Harvard Medical School, 12/23/24
good news about coffee and cream
Drinking coffee “has been consistently associated with lower risk of Type 2 diabetes,” write the authors of a new report. But what about added cream or sweeteners? The news is good if you enjoy cream, but adding sugar or an artificial sweetener to your cup might negate some of the benefits.
The authors pored over details from three large, long-term studies. Their jargony but pointed conclusion determined that adding “sugar or artificial sweetener significantly attenuated the magnitude of the inverse association between higher coffee consumption and T2D risk, whereas the use of cream did not alter the inverse association.”
SOURCE “Coffee consumption, additive use, and risk of Type 2 diabetes— results from three large prospective US cohort studies” by M. Henn et al., American Journal of Clinical Nutrition, 1/17/25
D may improve body mass
Adequate intake of vitamin D contributed to better body composition in a new study of older adults. The three-year program included weight-loss and lifestyle guidance.
Participants were overweight at the start of study and were found to have metabolic syndrome. Those with higher intakes of vitamin D saw improvements in lean body mass and their muscleto-fat ratio. They also lost weight.
SOURCE “Dietary vitamin D intake and changes in body composition over three years in older adults with metabolic syndrome” by H. Vázquez-Lorente et al., Journal of Nutrition, Health and Aging, 3/25
Did You Know?
A new study found that certain vitamin and mineral deficiencies are common in people with Type 2 diabetes. Magnesium, iron, and vitamins D and B12 were among the largest shortfalls, with D being most prominent. Women were more prone to deficiencies than men.
SELECTED SOURCES “Burden of micronutrient deficiency among patients with Type 2 diabetes: Systematic review and meta-analysis,” BMJ Nutrition, Prevention & Health, 1/28/25 • “Lack of essential vitamins and minerals common in people with Type 2 diabetes,” BMJ Group, 1/28/25
Lundberg Family Farms Products
BY LISA FABIAN
Welcome warmer days with recipes that celebrate the return of green and the season’s finest herbs and vegetables.
Smoked Salmon Quiche with Dill
From the Taste for Life test kitchen
1 pre-bought pie crust, thawed
5 large eggs
2 c half-and-half
¼ tsp salt
1½ c grated Gruyere cheese
4 oz smoked salmon, sliced into approximately 1½-inchlong strips
2 Tbsp fresh chopped dill
1. Preheat oven to 375°. Roll crust out into a tart pan. Using a fork, poke holes over bottom of crust. Bake crust for 25 to 30 minutes, until crust is pale in color. Reduce oven temperature to 350°.
2. Whisk eggs, half-and-half, and salt together in a large bowl. Stir in cheese, salmon, and dill.
3. Carefully pour egg mixture into pre-baked crust. Bake until center is set and a knife inserted comes out clean, about 30 minutes.
Per serving: 488 Calories, 22 g Protein, 202 mg Cholesterol, 24 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 1 g Fiber, 34 g Total fat (17 g sat), 621 mg Sodium, ★★★★★ Vitamin B12, Phosphorus, ★★★★ Calcium, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin A, D, Zinc, ★ Vitamin B6, Iron
70 min prep time serves 6
45 min prep time serves 4
Ragoût de Légumes du Printemps (Spring Vegetable Stew)
From Niçoise: Market-Inspired Cooking From France’s Sunniest City by Rosa Jackson ($39.99, W.W. Norton & Company, 2024)
2 Tbsp extra-virgin olive oil
3 spring onions, white and pale green parts only, cut into ¼-inch rounds
Sea salt
8 skinny carrots, cut diagonally into 2-inch lengths (no need to peel them if they are young)
8 fingerling potatoes, cut lengthwise in half (no need to peel)
3 sprigs thyme
1 garlic clove, smashed with the flat side of a knife and peeled
1 c vegetable stock (up to), homemade or store-bought, or water, divided
8 asparagus spears about ½-inch thick, tough ends removed and discarded, cut diagonally into 2-inch lengths
1¼ c shelled fresh peas (1 lb in the shell); you can also use frozen peas, or leave them out
Freshly ground black pepper
For serving
Good-quality extra-virgin olive oil
Fleur de sel
Arugula leaves
Parmesan shavings
1. Heat oil in a sauté pan or Dutch oven over medium heat. Add spring onions and a pinch of salt and cook, stirring, until onions soften, 2 to 3 minutes.
2. Add carrots, potatoes, thyme, garlic, and ½ cup of the vegetable stock or water. Cover, and cook over medium-low heat for about 10 minutes, until vegetables start to soften.
3. Add asparagus and another pinch of salt, and then add more vegetable stock or water if needed to cover bottom of pan. Cover and cook for 3 to 5 minutes, until all vegetables are almost tender.
4. Add peas and cook for 2 to 3 minutes if fresh, 5 to 6 minutes if frozen, until just cooked. Season with pepper.
5. Serve vegetables warm with a drizzle of olive oil and a sprinkling of fleur de sel. Top with arugula leaves and Parmesan shavings.
Kitchen Note: This method of cooking spring vegetables— with as little liquid as possible—retains all their color, flavor, and nutrients. Choose the smallest, sweetest vegetables you can find, using the recipe as a guideline rather than a formula: you might add small turnips, trimmed baby artichokes, young fennel, or broccolini. You can serve it with roast chicken or fish, or on its own as a starter or light lunch.
Per serving: 368 Calories, 14 g Protein, 13 mg Cholesterol, 38 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 8 g Fiber, 19 g Total fat (5 g sat), 576 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★★ Vitamin B6, Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Folate, Potassium, ★ Vitamin E, Iron, Magnesium, Zinc
MALOSH
90 min prep time serves 4
Green Spring Gumbo with Chicken Andouille
From Eat Better, Sleep Better: 75 Recipes That Unlock the Food-Sleep Connection by Dr. Marie-Pierre St-Onge, PhD, and Kat Craddock ($35, Simon Element, 2025)
1 green bell pepper, cored, seeded, and finely chopped
2 bay leaves
Kosher salt and freshly ground black pepper
2 tsp garlic powder
2 tsp dried thyme
1 tsp dried oregano
½–1 tsp cayenne pepper (optional)
1¼ lbs mixed greens and fresh herbs, such as spinach, arugula, collards, kale, Swiss chard, broccoli rabe, parsley, and cilantro, chopped
4 c chicken stock
3 c cooked brown rice
Lemon wedges, for serving
1. In a large heavy pot, heat oil over medium heat until it begins to shimmer. Add sausage and cook, stirring occasionally, until browned, 6 to 8 minutes. Use a slotted spoon to transfer sausage to a heatproof bowl and reserve. Lower heat to medium-low, and then stir flour into oil that remains in pot and cook, stirring frequently, just until mixture, or roux, smells toasty, about 5 minutes. Add onions, scallions, celery, bell pepper, and bay leaves. Season lightly with salt and black pepper, and cook, stirring and scraping bottom of pot frequently, until onions are translucent, 12–14 minutes.
2. Stir in garlic powder, thyme, oregano, and cayenne, if using. Add greens a little at a time, allowing them to wilt before adding more, until they all fit in pot. Stir in chicken stock. Increase heat to medium-high. Bring liquid to a full boil, and then decrease heat to low, cover, and simmer, stirring occasionally, until broth has thickened and greens are almost meltingly tender and have turned from bright green to a muted olive color, 30–45 minutes (if you’re using hardier greens like collards, they will take a bit longer to cook, while softer varieties like baby spinach will cook quickly).
3. Stir in reserved sausage, cover, and continue cooking for 15 minutes more. Adjust seasoning with more salt and black pepper, and then ladle into soup bowls. Top each bowl with a scoop of rice and a lemon wedge and serve hot.
Kitchen Note: This nutrient-rich, vegetable-forward stew is a riff on a style of Creole gumbo traditionally made vegetarian for Lent. It’s also a great way to use up a crisper drawer full of greens and fresh herbs. If you prefer a pescatarian option, leave out the sausage, replace the chicken stock with mushroom or vegetable broth, and top the finished dish with a few shrimp or even steamed crab or lobster claws. For a vegan option, replace the sausage with tempeh or a spicy or smoked plant-based sausage. Served with brown rice, any of these variations makes a well-balanced and sleepsupporting meal. Leftovers keep well in the freezer.
Per serving (made with ¼ pound each of spinach, arugula, Swiss chard, broccoli rabe, and parsley): 483 Calories, 21 g Protein, 40 mg Cholesterol, 64 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 10 g Fiber, 17 g Total fat (4 g sat), 1,121 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, K, Folate, Phosphorus, ★★★★ Vitamin A, B2 (riboflavin), Magnesium, ★★★ Vitamin B1 (thiamine), Iron, ★★ Vitamin E, Calcium, Potassium, Zinc
French Garden Salad
This delicious salad is packed with fresh produce — thinly sliced kale, earthy Brussels sprouts, crisp celery and tart green apples — and the yogurt-herb dressing is creamy, tangy and bright. It’s a combination of ingredients as healthy as it is delicious, and the whole family will love it. (There’s nothing about eating this salad that feels like a chore.) Plus, active prep time is only 15 minutes, so you can whip it up on busy weeknights, or whenever a craving strikes.
12 ounces L&B Ready to Heat Pulled Chicken, finely shredded
2 celery stalks, thinly sliced
1 Granny Smith apple, peeled, cored and sliced into matchsticks
½ cup toasted sliced almonds
2 tablespoons chopped freshly parsley
For the yogurt-herb dressing:
¼ cup plain yogurt
2 tablespoons avocado oil
1 tablespoon freshly squeezed lemon juice
1 tablespoon cool water
2 teaspoons Champagne vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
15 mins prep time plus 30 mins cook time serves 2
½ teaspoon L&B French Garden Blend Seasoning
Kosher salt, to taste
Freshly ground black pepper, to taste
L&B Herbes de Provence — This classic French blend combines marjoram, thyme, rosemary, savory, basil, sage, fennel and lavender with salt-free seasoning.
Ideas & Solutions — Try this blend on chicken, Cornish game hens, baked tomatoes and roasted veggies. Swirl into stews, soups and dips. Sprinkle over fresh green salads, use to season homemade croutons or mix with olive oil for a bread dip.
DIRECTIONS:
1. To make the dressing: In a small bowl, whisk together the yogurt, avocado oil, lemon juice, water, Champagne vinegar, Dijon mustard, honey and French Garden Blend Seasoning. Season with salt and black pepper.
2. To assemble the salad: In a large bowl, massage the kale between your fingers to tenderize. Add the Brussels sprouts, chicken, celery, apple and half of the sliced almonds.
3. Drizzle the yogurt-herb dressing on top and toss until well coated. Garnish with the remaining sliced almonds and parsley.
4. Serve immediately, or refrigerate for up to 4 hours before serving.
spring cleaning
non-toxic ways to freshen your home
When it comes to spring cleaning, conventional household cleansers get the job done, but natural solutions—like baking soda and vinegar—offer a nontoxic way to get your home ready for the new season.
Baking soda
Baking soda, also known as sodium bicarbonate, is a common ingredient in cake and cookie recipes. Because baking soda has a pH of 9 (which puts it on the “base” end of the scale), it’s very useful for dissolving organic matter like dirt, grease, and sticky spots. As a mineral, baking soda also has a gentle abrasive quality that makes it possible to scour surfaces without scratching them. Here are just a few of the ways you can use baking soda to clean and freshen your home.
✔ Baking soda is an effective, natural carpet deodorizer. Just dust the carpet with baking soda, let it sit for 20 minutes, and then vacuum.
✔ To keep bathroom drains running freely, pour a half cup of baking soda into the drain, and run a little hot water to wash it down. Leave for two hours to overnight and then flush with hot water.
✔ To make a handy all-purpose cleaner, mix four tablespoons of baking soda into a quart of warm water. You can use this mixture to clean surfaces like counters and inside the refrigerator. This solution is even safe on stainless steel sinks and appliances.
Vinegar
Vinegar, with a pH of 2, is the opposite of baking soda. Because it is so acidic, vinegar is great for dissolving dirt, mineral deposits, and stains. You can use vinegar in combination with baking soda to maximize the effectiveness of both products, or use it on its own. Here are a few ideas to try.
✔ Vinegar is effective for removing bacteria and mildew. A 50-50 vinegar-and-water mix can be kept in a spray bottle in the fridge for easy access. Simply spray and wipe. (But don’t use it on marble or granite.)
✔ This solution can be used to disinfect doorknobs, faucets, and other places that get a lot of hands-on use.
✔ For cleaning windows, mix two cups of water, half a cup of vinegar, and one to two drops of your favorite essential oil in a spray bottle. Spray the solution on a paper towel or other cleaning wipe first and then wipe down the glass. ●
SELECTED SOURCES “16 things around your house you should be cleaning with baking soda and vinegar” by K. Burch, www.BusinessInsider.com, 1/27/22 • “Cleaning products you can make at home,” Cornell Cooperative Extension, https://hamilton.cce.cornell.edu • “Guide to natural cleaning” by A. Sherwood, www.WebMD.com, 8/28/23 • “Why are vinegar and baking soda so good for cleaning?” by S. Kish, www.LiveScience.com, 7/26/21
BY JANE EKLUND
20 ways to celebrate earth day . . . every day!
It’s easy to feel overwhelmed in the face of climate change and environmental degradation. But there are actions we can take to do our part for the planet. Sometimes small steps can reverberate into something larger.
Here are 20 ways to get started.
1. Bring your own bags when you shop.
2. Use cloth napkins.
3. Switch to bamboo toothbrushes.
4. Try beeswax wrap in place of conventional cling wrap.
5. Carry a reusable water bottle and a travel mug for coffee/tea.
6. Swap out your liquid soap for old-fashioned bar soap.
7. Eat more plants. Skipping just one day per week of meat and dairy products cuts your annual carbon footprint by eight pounds!
8. Reduce food waste by planning meals in advance, freezing what you don’t use, and eating leftovers.
9. Look for Energy Star certification when buying new appliances.
10. Leaving the room (or the house)? Turn off the lights!
11. Turn your water heater down to 120 and save 550 pounds of carbon dioxide a year.
12. Add a layer of clothing in the winter instead of turning the heat up.
13. Drive less, walk more. Or bicycle, carpool, or take the bus.
14. Combine errands to limit driving time.
15. Sign up for paperless billing.
16. Use smart phone apps to take notes, scan documents, keep lists, and the like.
17. Buy toilet tissue made from recycled paper.
18. Collect rainwater from your roof in a rain barrel and use it to water your plants and crops.
19. Replace some or all of your lawn with ornamental grass, wildflowers, or native plants.
20. Plant a tree, or two or three. Trees purify the air and supply homes for wildlife. ●
SELECTED SOURCES “10 ways to reduce plastic pollution,” National Resources Defense Council, www.nrdc.org • “The 35 easiest ways to reduce your carbon footprint” by R. Cho, Columbia Climate School, https://news.climate.columbia.edu • “Earth-friendly gardening” by P.T. Hubbard, Penn State Extension, https://extension.psu.edu • “EWG’s guide to healthy cleaners”; “EWG’s Skin Deep,” Environmental Working Group, www.ewg.org
Earth Day 2025
This year’s Earth Day celebration on April 22 will emphasize the theme of “Our Power, Our Planet.” Organizers aim to encourage individuals, governments, institutions, and businesses to commit to creating a global clean energy infrastructure by harnessing renewable solar, wind,
and other technologies. The goal is to triple renewable energy generation by 2030.
“This Earth Day, communities worldwide will be holding vital conversations about renewable energy implementation, not only as an essential lever in addressing climate change but also as a
key step towards a resilient and prosperous future,” said Kathleen Rogers, president of EarthDay.org. Learn more at www.EarthDay.org SELECTED SOURCES “Earth Day 2025 countdown: EarthDay.org and ICLEI launch global campaign to power cities with renewable energy,” 1/22/25; “Earth Day theme 2025 snapshot briefing,” www.EarthDay.org
BY ANN LOUISE GITTLEMAN, PHD, CNS
women’s health
in pursuit of hormonal balance
Hormonal imbalance has long been to blame for unexplained weight gain. As you age, many factors can upset the delicate balance among your hormones. Every hormone is a key that must turn a lock in order to be effective. These “locks” are called receptor sites. Inflammation can alter the shape of your receptors, making your hormonal “keys” ineffective.
Reset your hormones
Hidden sources that can clog receptor sites include sugar, alcohol, and caffeine intake; constant exposure to xenoestrogens (estrogen mimics) in the diet, environment, and personal care products; high fructose intake; “grain drain” caused by overconsumption of wheat, barley, and corn-based products; and stress and sleep deprivation.
Your personal hormone tune-up
By making a few tweaks in your daily routine, you can reshape your receptors for a personal hormone tune-up, resulting in lasting weight control and well-being.
Estrogen is the ultimate hormone magnet for sodium and fat. When out of balance with its sister hormone progesterone, estrogen dominance creates an increase in water retention, migraines, and memory lapses, and will promote fat storage around the hips and thighs. It can even accelerate aging.
Try these tips.
✔ Reduce your consumption of copper-rich foods like chocolate, nuts, soy, avocados, and shellfish. Copper is closely associated with estrogen, so women using copper
IUDs or birth control pills are at high risk for estrogen dominance.
✔ Wash fruits and vegetables thoroughly to remove potential estrogen-mimicking pesticides, fungicides, and herbicides.
✔ Don’t reheat food in plastic containers.
✔ Choose a water bottle made of glass or stainless steel rather than plastic.
✔ Avoid personal care products that include endocrine disruptors like parabens and phthalates.
✔ Sweep away excess estrogen each day by sprinkling two tablespoons of toasted coldmilled flaxseeds on your food or blend them in smoothies.
✔ Season soup, stew, chili, or other bean dishes with two or three cardamom seeds. Cardamom is a digestive aid with the unique ability to cleanse and detoxify the liver, which is essential for hormone balancing.
✔ Consider optimizing estrogen metabolism by supplementing with DIM (diindolylmethane).
Tune-up tricks for clean insulin receptors
Insulin levels skyrocket with excessive intake of
sugar, alcohol, and caffeine. Meals not properly balanced with blood sugar–stabilizing protein and fat also spike insulin, overwhelming receptor sites and triggering fat storage. When receptors are blocked or already saturated, insulin resistance occurs, giving rise to metabolic syndrome and contributing to high blood sugar and elevated triglycerides.
If weight gain, sugar cravings, intense hunger, frequent hunger, difficulty concentrating, anxiety, and fatigue are your major symptoms, then it’s time to clean up your insulin-receptor sites.
✔ Sip on a glass of water mixed with one teaspoon of raw apple cider vinegar during each meal. The acidity of apple cider vinegar slows the digestion of carbohydrates and can lower blood sugar by as much as 30 percent.
✔ Enjoy hot lemon water first thing in the morning in place of one of your cups of coffee.
✔ Consider supplementing with chromium, a key mineral for blood sugar regulation.
✔ Try using stevia in place of sugar in beverages, smoothies, and baking. Stevia is a naturally sweet-tasting herb that does not cause an increase in blood sugar.
✔ Season your food liberally with cinnamon, cloves, bay leaves, and coriander—which all help your body metabolize sugar.
Tune-up tricks for clean leptin receptors
Leptin is the hormone of satiety. If you never feel satisfied after a meal, then clogged leptin receptors are likely your problem. Levels soar when you’re eating high amounts of fructose and not enough essential and healthy fats. Receptors are never able to clear out. Try the following tips.
✔ Avoid foods high in fructose, which stimulate the appetite. Obvious offenders are processed foods and drinks that contain high fructose corn syrup. Less obvious are natural foods like tomatoes, unsweetened applesauce, and agave. Fat-free salad dressings, ketchup, and barbecue sauces pack an unsuspected punch as well.
✔ Eat protein within 30 minutes of waking. Enjoy a plant-based protein smoothie to help clear out leptin receptors and promote satiety.
✔ Include omega fatty acids 3, 6, and 9 in your diet. Black currant seed oil offers an unparalleled combination of these essential fats that increase metabolism, fight inflammation, and add luster to hair, skin, and fingernails.
Tune-up tricks for clean cortisol receptors
Stress and sleep deprivation can activate cortisol, a fat-promoting hormone. Just one night of poor sleep can raise cortisol by 45 percent! A stressful conversation at work is enough to overload cortisol receptors within minutes. Excess circulating cortisol is responsible for weight gain around the midsection, low immunity, salt and sugar cravings, tissue destruction, and inflammation—all of which begin a vicious cycle that can quickly lead to adrenal burnout.
✔ Treat yourself with coffee whipped up with one tablespoon each of coconut oil and vanilla whey protein. Black coffee on an empty stomach tanks blood sugar, which sends cortisol levels through the roof. Blending with a little healthy fat and protein, however, can prevent the cortisol spike.
✔ Practice yoga and meditation. These stress-relieving activities lower cortisol.
✔ Stop using electronics one hour before bed. Electromagnetic fields (EMFs) can affect the body on a biological level, raising cortisol. Switch mobile devices into airplane mode and read a book instead of watching TV. ●
Ann Louise Gittleman, PhD, CNS, is a New York Times bestselling author of over 35 books on diet, detox, the environment, and women’s health. She is regarded as a nutritional visionary and health pioneer who has fearlessly stood on the front lines of holistic and integrative medicine. www.AnnLouise.com
SELECTED SOURCES “Black currant anthocyanins attenuate weight gain and improve glucose metabolism . . .” by D. Esposito et al., Journal of Agriculture and Food Chemistry • “Effect of fructose on overeating . . .” by R. Davies, The Lancet • “Endocrinedisrupting chemicals & reproductive health” by M.G. Zlatnik, Journal of Midwifery & Women’s Health
Rao’s Homemade was started over 20 years ago to share the wonderful flavors, aromas and recipes of Southern Italian cuisine. Simple recipes, fresh ingredients and extraordinary quality are the keys to their success.
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Green Valley Organics Vegetables and Beans
Green Valley Organics has been busy growing delicious, organic vegetables and beans for you to pass around your dinner table. They believe in basics—a world where Mother Nature grows our food simply and nutritiously, and where farmers care for and respect her harvest.
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cooking for two
with no leftovers!
Looking for recipes geared specifically for two? These eats are perfectly sized for smaller serving amounts.
Quinoa Cakes
From The Complete Cooking for Two Cookbook by America’s Test Kitchen ($40, America’s Test Kitchen, 2024)
1. Heat tomato oil in a medium saucepan over medium heat until shimmering. Add scallions and cook until softened, about 3 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in water, quinoa, and salt and bring to a simmer. Reduce heat to medium-low; cover; and simmer until quinoa is tender but still soupy, 16 to 18 minutes. Off heat, cover and let quinoa mixture sit until liquid is fully absorbed and grains are tender, about 10 minutes. Transfer to a large bowl and let cool for 15 minutes.
2. Add tomatoes, egg, spinach, Monterey Jack, and lemon zest and juice to cooled quinoa, and mix until uniform. Divide mixture into 2 firmly packed balls, flatten each ball into a 1inch-thick patty, and place on a large plate. Refrigerate, uncovered, until patties are chilled and firm, about 30 minutes.
3. Heat olive oil in a 10-inch nonstick skillet over medium heat until shimmering. Gently place patties in skillet and cook until well browned on first side, 8 to 10 minutes. Gently flip patties and continue to cook until golden on second side, 8 to 10 minutes. Serve.
Kitchen Note: Thanks to its high protein content, quinoa makes a satisfying entrée. To keep these cakes from turning out dry and crumbly, the quinoa is simmered in extra liquid so it cooks up moist. For the binder, a whole egg plus some cheese works best—Monterey Jack is chosen for its flavor and meltability. Chilling the patties for 30 minutes after forming them ensures they stay together in the pan. If you buy unwashed quinoa, rinse it and then spread it out on a clean dish towel to dry for 15 minutes. To keep the patties from falling apart, be sure to wait until they are well browned on the first side before attempting to flip them. Serve over mixed greens with a creamy yogurt sauce such as tzatziki, if desired.
70 min prep time + 15 min cool time + 15 min chill time serves 2
Cherry-Pecan Crumble
From Baking for Two by America’s Test Kitchen ($35, America’s Test Kitchen, 2025)
Topping
¹⁄³ c (1²⁄³ oz) all-purpose flour
1 Tbsp packed light brown sugar
1 Tbsp granulated sugar
¼ tsp vanilla extract
Pinch ground cinnamon
Pinch table salt
60 min prep time serves 2
2 Tbsp unsalted butter, melted
¼ c pecans, chopped
Filling
1½ Tbsp granulated sugar, divided
½ tsp cornstarch
10 oz frozen sweet cherries
¼ c water
2 tsp lemon juice
¼ tsp vanilla extract
⅛ tsp table salt
¼ c dried cherries
1. For the topping: combine flour, brown sugar, granulated sugar, vanilla, cinnamon, and salt in a bowl. Stir in melted butter until mixture resembles wet sand and no dry flour remains. Refrigerate until ready to use.
2. Toast pecans in a 10-inch oven-safe skillet over medium-low heat until fragrant, about 4 minutes. Add flour mixture and cook, stirring constantly, until lightly browned, about 4 minutes; transfer to a plate to cool. Wipe skillet clean with paper towels.
3. For the filling: combine 1½ teaspoons granulated sugar and cornstarch in a small bowl; set aside. Combine sweet cherries, water, lemon juice, vanilla, salt, and remaining 1 tablespoon sugar in nowempty skillet. Cook, covered, over medium heat until cherries thaw and release their juice and mixture starts to simmer, about 5 minutes, stirring halfway through cooking. Stir in dried cherries and simmer, uncovered, until plumped and tender, about 2 minutes. Stir in cornstarch mixture and cook, stirring constantly, until mixture is thickened, about 30 seconds.
4. Off heat, sprinkle topping evenly over filling. Return skillet to medium-low heat and cook until filling is bubbling around edges, about 1 minute. Let cool on a wire rack for 15 minutes before serving.
Kitchen Note: From nuts to topping to fruit, this pantry dessert is cooked completely in one skillet on the stovetop. A combination of frozen sweet cherries and dried cherries gives big flavor from the fruit. There’s no need to thaw the cherries.
Per serving: 502 Calories, 5 g Protein, 30 mg Cholesterol, 78 g Carbohydrates, 52 g Total sugars (20 g Added sugars), 5 g Fiber, 21 g Total fat (8 g sat), 441 mg Sodium, ★ Vitamin B1 (thiamine), B6, C, Magnesium, Phosphorus, Potassium
Goat Cheese, SunDried Tomato, and Basil Danish
From Baking for Two by America’s Test Kitchen ($35, America’s Test Kitchen, 2025)
4 oz goat cheese, softened
1 oz cream cheese, softened
1 large egg yolk; plus 1 large egg, lightly beaten with 1 Tbsp water
⅛ tsp table salt
Pinch black pepper
55 min prep time makes 4 danish
²⁄³ c oil-packed sun-dried tomatoes, chopped coarse
¼ tsp red pepper flakes
1 garlic clove, minced
1 (9½x9-inch) sheet puff pastry, thawed
4 tsp shredded fresh basil
1. Adjust oven rack to middle position and heat oven to 400°. Line a rimmed baking sheet with parchment paper. Whisk goat cheese, cream cheese, egg yolk, salt, and black pepper in a small bowl until smooth. Combine tomatoes, pepper flakes, and garlic in a separate small bowl.
2. Dust kitchen counter lightly with flour. Unfold pastry and roll into a 10-inch square. Cut pastry into four 5-inch squares. Space pastry squares evenly on prepared sheet. Divide goat cheese mixture evenly among pastry squares, mounding filling in center of each square, and spread into a 3-inch circle. Divide tomato mixture evenly over each goat cheese circle. Brush edges of pastry with egg wash.
3. Bake Danish until puffed and deep golden brown, 15 to 20 minutes, rotating sheet halfway through baking. Let Danish cool on a wire rack for 15 minutes. Sprinkle with basil and serve warm or at room temperature. (Cooled Danish can be stored at room temperature for up to 4 days; if desired, rewarm in 300° oven for about 10 minutes.)
Kitchen Note: Small-batch baked goods come together quickly and without waste when you use store-bought puff pastry, and they can serve a number of purposes, not just breakfast or dessert. This savory treat is perfect for a late afternoon pick-me-up or even as a dinner or lunch when served with a salad. To thaw frozen puff pastry, let it sit either in the refrigerator for 24 hours or on the counter for 30 minutes to 1 hour. To freeze and bake: at the end of step 2, place all or a portion of Danish on parchment-lined sheet and freeze until firm; wrap Danish individually in plastic wrap, transfer to a zipper-lock bag, and store in the freezer for up to 1 month. Do not thaw before baking.
Per serving (2 Danish): 392 Calories, 17 g Protein, 193 mg Cholesterol, 9 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 32 g Total fat (15 g sat), 397 mg Sodium, ★★★ Vitamin A, B2 (riboflavin), Phosphorus, ★★ Vitamin E, ★ Vitamin B6, E, ★ Vitamin B1 (thiamine), B12, K, Calcium, Folate, Iron, Zinc
enzymes to the rescue! supplements to support
digestion and nutrient absorption
The minute you take a bite of food, your body starts to digest it, using a process that’s both mechanical and chemical. The mechanics involve chewing and your stomach’s churning; the chemicals are digestive enzymes—proteins that break down food.
Digestive enzymes made by the body are released in the saliva in your mouth and at various other places in your digestive system, including your stomach and small intestine. The pancreas creates the enzymes that are most critical to digestion.
Deficiencies impact digestion
The body’s natural production of digestive enzymes can be affected by stress and age (enzyme production drops to about half in older people), as can other factors like lactose intolerance, overeating, and certain medical conditions. In some cases, physicians recommend prescription digestive enzymes, so check in with your provider if you have medical concerns.
Poor digestion can make you feel sluggish, tired, gassy, or bloated. Low levels of any or all of the digestive enzymes can bring on additional symptoms, including cramps, diarrhea, and nausea; in addition, your body may not be able to absorb some of the nutrients in the foods you eat.
Supplementing can help
Over-the-counter digestive enzyme supplements can help manage symptoms of insufficient enzyme levels. They’ve been shown to relieve gas, bloating, and occasional heartburn and indigestion. They can also help soothe irritation of the intestinal lining and help with occasional constipation. Symptom relief aided by digestive enzymes may even mean you sleep better. Taking supplements won’t interfere with your body’s natural production of enzymes.
Look for supplements that provide multiple strains of enzymes to help with digestion throughout your digestive tract. Some enzymes are susceptible to stomach acid, so you may want to consider time-release capsules.
SELECTED SOURCES “Digestive enzymes and digestive enzyme supplements” by Morgan Denhard, Johns Hopkins Medicine, www. HopkinsMedicine.org • “Digestive enzymes: How supplements like Lactaid and Beano can help with digestion” by J. Restivo, Harvard Health Publishing, https://Health.Harvard.edu, 11/13/24 • “Efficacy of digestive enzyme supplementation in functional dyspepsia . . .” by H. Ullah et al., Biomedicine & Pharmacotherapy, 12/31/23 • “Exocrine pancreatic inefficiency (EPI),” Cleveland Clinic, https://my.ClevelandClinic.org
Different enzymes break down different nutrients:
EnzymeNutrient
target
Proteases Proteins
Amylases Carbohydrates
Lipases Dietary fats
Cellulase Fiber
DPP-IV Gluten
Lactase Lactose
Alpha galactosidase Cellulose (plant fiber)
Xylanase Phenols
More ways to boost digestion
• Drink a glass of water about 30 minutes before you eat.
• Chew your food until your swallow reflex kicks in. If you didn’t know you have a swallow reflex, it’s likely been a while since you’ve sufficiently chewed your food! Chewing well increases the surface area of food, which allows for more thorough chemical digestion of each bite.
spring word search
Find the following words and objects in the puzzle:
Butterfly
Egg Flower
Bunny
Hen
Chicken
Carrot
Answer:
Peace Coffee
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St Dalfour
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GoMacro
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FARMHOUSE STYLE
DRY SALAMI
FARMHOUSE STYLE DRY SALAMI
At Short Creek, we’re dedicated to small farms and big flavors .
At Short Creek, we’re dedicated to small farms and big flavors
Our new and improved line of naturally cured salami is crafted to highlight our farming roots while appealing to customers who want an excellent product with clean ingredients at a fair price.
Our new and improved line of naturally cured salami is crafted to highlight our farming roots while appealing to customers who want an excellent product with clean ingredients at a fair price.
Here’s what you can expect in Q1 2025 .
Here’s what you can expect
At Short Creek, we’re dedicated to small farms and big flavors. Our new and improved line of naturally cured salami is crafted to highlight our farming roots while appealing to customers who want an excellent product with clean ingredients at a fair price. $7.99 Save $2.00 | 5 oz.
An attractive and approachable new brand ID, at home on shelves in stores of all sizes.
An attractive and approachable new brand ID, at home on shelves in stores of all sizes.
An expanded assortment of seven shelf-stable 5-oz chubs, plus a new line of pre-sliced ready-to-eat packs — more details to come!
An expanded assortment of seven shelf-stable 5-oz chubs, plus a new line of pre-sliced ready-to-eat packs more details to come!
Consistent raising claims and pricing, all SKUs have an SRP of $9.99 per 5-oz unit.
Consistent raising claims and pricing, all SKUs have an SRP of $9.99 per 5-oz unit.
