Gilead (Genesis 31:20-49

(StatePoint) Mindful eating doesn’t have to be restrictive and you don’t have to give up your favorite foods.

“Simply incorporating more foods that are crafted with integrity and align with your values into your day-to-day eating can go a long way toward helping you feel your best,” says Kara Lydon, a registered dietitian nutritionist. As an intuitive eating counselor, Lydon advises people to stop looking at food as “good” or “bad” and instead, listen to their bodies and eat what feels best in the moment.

With those principles in mind, here are a few simple choices you can make to nourish your body and enjoy your food.

Snack Smart

Snacking can keep you satiated between meals and help you regulate your blood sugar and energy levels. It can also be an opportunity to take in essential vitamins and nutrients. Common processed snack foods are often loaded with sodium, added sugars and trans fats. Try these wholesome alternatives: Greek yogurt with raw honey, hummus with carrot and celery sticks, apple slices with peanut butter, edamame, egg and cheese bites, nuts or fruit salad.

Choose Grass-Fed Dairy

In conversations about healthy eating, dairy products sometimes unfairly get a bad rap. But dairy actually has essential nutrients that can be incorporated into a well-rounded daily diet. Lydon says that it’s helpful to be intentional with your choices. The next time you visit the dairy aisle, take a closer look at the labels and search for the term “grass-fed.”

“Grass-fed cows produce dairy with significantly higher concentrations of beta-carotene and certain fatty acids, including conjugated linoleic acids and a more optimal omega-3/omega-6 ratio,” says Lydon. “These nutrients play key roles in disease prevention, mood regulation, cognitive function and more.”

Grass-fed dairy not only tastes better and is healthier for you versus grain-fed dairy, it’s often more humanely produced. Check out brands committed to farming practices that are good for people, animals and the planet, like Truly Grass Fed. The premium brand of Irish dairy products makes cheese and butter that is always nonGMO, growth hormone rBSTfree, and antibiotic free. Its cows live their best lives outside grazing on green grass maintained using regenerative farming practices. To learn more and find wholesome recipes, visit trulygrassfed.com.

Grow at Home

If you have the space, consider starting a small garden in your yard or even indoors on your kitchen counter. Growing your own food is sustainable and can help you connect more deeply to what you feed your family. What’s more, being able to harvest produce at its peak means more nutritional value and flavor per bite. If you’re feeling overwhelmed by the prospect of growing plants from seeds, start by buying a few pots of herbs, such as basil, chives and mint. These can be found at many grocery stores. They’re relatively easy to maintain, and can instantly add zest to salads, soups and other meals.

Better eating should never feel like a sacrifice or leave you feeling hungry. The good news is that wholesome, healthier-for-you choices that nourish the body and soul abound today.

Velkommen Pie

Looking for the perfect dessert for your Fourth of July picnic? Well, look no further! This pie is only sinful in taste,as it will let even the diabetics at your picnic enjoy dessert. 1 (6-ounce) Keebler chocolate pie crust 2 cups (2 medium) bananas, sliced 1 (4-serving) package Jello-O sugar-free instant vanilla pudding mix 2/3 cup Carnation Nonfat Dry Milk Powder 1 1/4 cups water 1/4 cup Peter Pan or Skippy reduced-fat chunky peanut butter 3/4 cup Cool Whip Lite* 1/4 cup (1 ounce) chopped dryroasted peanuts 1 tablespoon mini chocolate chips

Place diced bananas in pie crust. In a medium bowl,combine dry pudding mix and dry milk powder. Add water and peanut butter. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Pour mixture evenly over bananas. Refrigerate for about 10 minutes.

Evenly spread remaining 1/2 cup Cool Whip Lite over pudding mixture. Sprinkle peanuts and chocolate chips evenly over top. Refrigerate for at least 2 hours or until ready to serve. Cut into 8 servings.

HINT: To prevent bananas from turning brown,mix with 1 tablespoon lemon juice or sprinkle with Fruit Fresh. • Each serving equals:263 calories, 11g fat,6g protein,35g carbs,271mg sodium, 82mg calcium, 2g fiber; Diabetic Exchanges:1 1/2 Starch,1/2 Fat,1/2 Fruit; Carb Choices:2.

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All-American BBQ Chicken

Try our sweet and spicy sauce on pork spareribs too. 2 tablespoons olive oil 1 large onion,chopped 2 cans (15 ounces each) tomato sauce 1 cup red wine vinegar 1/2 cup light molasses 1/4 cup Worcestershire 1/3 cup packed brown suggar 3/4 teaspoon ground red pepper (cayenne) 2 (3 1/2 pounds each) chickens, each cut into quarters,skin removed if you like 1. In 10-inch skillet,heat olive oil over medium heat. Add onion and cook until tender,about 10 minutes. Stir in tomato sauce, vinegar, molasses, Worcestershire, brown sugar and ground red pepper; heat to boiling over high heat. Reduce heat to medium-low and cook,uncovered, 45 minutes or until sauce thickens slightly. If not using sauce right away,cover and refrigerate to use within 2 weeks. 2. Reserve 1 1/2 cups sauce to serve with grilled chicken. Place chicken quarters on grill over medium heat; cook 20 to 25 minutes,turning chicken once. Generously brush chicken with some of the remaining barbecue sauce; cook 20 minutes longer,turning pieces often and brushing with sauce frequently until juices run clear when chicken is pierced with tip of knife. Serve with reserved sauce. Serves 8. • Each serving with skin:About 500 calories,42g protein,34g carbohydrate,23g total fat (6g saturated), 158mg cholesterol,755mg sodium.

For thousands of triple-tested recipes, visit our Web site at www.goodhousekeeping.com/recipe finder/.

1. ASTRONOMY: The adjective “Jovian”is used in reference to which of the planets in our solar system? 2. TELEVISION:Who is the voice of Moe the bartender on “The Simpsons”? 3. MOVIES:Who plays the human mother of Spock in the 2009 movie version of “Star Trek”? 4. MYTHOLOGY:In Greek mythology,who rules the underworld? 5. U.S. PRESIDENTS:Which U.S. president died of pneumonia only 32 days after taking office? 6. LITERATURE:When was the novel “Goodbye, Columbus” by Phillip Roth published? 7. FOOD & DRINK:What kind of food is a peanut (which isn’t really a nut)? 8. EARTH SCIENCE:How much of the Earth’s surface is covered by the oceans? 9. LANGUAGE:What is another name for a lexicon? 10. MATH: How many different symbols are used in Roman numerals?

Answers

1. Jupiter 2. Hank Azaria 3. Winona Ryder 4. Hades 5. William Henry Harrison 6. 1959 7. A legume 8. 71 percent 9. Dictionary 10. Seven

1. How many consecutive majorleague seasons did pitcher Mike Mussina have at least 10 wins? 2. Who was the last National League player to hit a grand slam in a World Series? 3. Name the first NFL player to play in Super Bowls in three decades. 4. In the 12-year history of the Pac10 men’s basketball conference tournament,three teams have won it more than once. Name them. 5. Name the last time before 2009 that the previous season’s Stanley Cup champion made it out of the first round of the playoffs. 6. Between 1976 and 1982,the U.S. won tennis’Fed Cup each year. What country stopped the run in 1983? 7. Golfer Gary Player won nine major titles during his PGA career. Which of the four majors did he win the most?

Answers

1. He did it for 17 consecutive seasons. 2. Atlanta’s Lonnie Smith did it against Toronto in 1992. 3. Gene Upshaw of the Raiders played in Super Bowl II (1968),Super Bowl XI (1977) and Super Bowl XV (1981). 4. Arizona has won it four times, UCLA three and Oregon twice. 5. The Colorado Avalanche in 2002. 6. Czechoslovakia. 7. He won three Masters (1961,’74 and ’78) and three British Opens (’59, ’68 and ’74).