LN Summer 2024 by Alive Publishing Group

ALFRESCO summer

Ready, set, go!

Welcome to the back-to-school issue of Live Naturally, where we’re bringing you essential tips and tricks for a smooth transition into the school year! In this issue, let’s dive into brain health and explore ways to keep you and your kids sharp, focused, and thriving during the action-packed season ahead.

A return to school also means going the extra mile to fortify your family’s immunity as cold, flu, and other viruses make a comeback. Within these pages, you’ll find practical advice to boost your kids’ health and wellness so that they stay out of bed and in the classroom.

But first, let’s make the most of summer! Join us as

we explore the importance of work-family balance and how to achieve it. And don’t forget to check out our tasty yet healthy picnic recipes that are easy to prepare and pack for fun-filled family outings.

That’s not all, though—flip through to discover curated, nourishing breakfast recipes for the mornings that fly by in a whirlwind of activity as your kids get ready for school.

Whether you’re soaking up the sun or juggling various roles, Live Naturally has you covered.

Wishing you continued health and wellness and a successful school year ahead!

—The Live Naturally team

Meatballs

Anytime

Whipped

Savory

Middle

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Championing cognition

Brain-boosting tips and tricks for kids

BY LISA M c CUNE, MS, MPH, RDN, LDN

Eating a well-balanced diet consisting of a variety of food groups is a great way to ensure that kids are getting all the nutrients they need to boost brain development and thrive at school. This may be easier said than done. Simplify this task by focusing on the following four principles:

1 EAT BREAKFAST REGULARLY

If a morning meal is hit or miss in your house, start small. Simple no-prep options such as peanut butter and banana or a protein granola bar with a piece of fruit are a great place to start. Taking a few minutes to eat with your child can also help build the habit, especially if they are young. Carve out

10 minutes in the morning to connect with your child. Eating breakfast is recommended for children and adolescents for improved memory, attention, and test scores. Studies also show that a high-protein breakfast can improve satiety and concentration. Staying satisfied can help children stay focused on their schoolwork rather than their grumbling stomachs.

2 STAY HYDRATED

Adequate hydration has been linked to improved cognition and mood. Remind your child to stay hydrated throughout the day with water or other unsweetened beverages. Aim for about four cups of fluids per day for children aged one to three years, and five cups for those aged four to eight years. Older children need seven to eight cups. Make drinking water more fun by infusing it with lemon, lime, berries, cucumber, or mint.

3 INCORPORATE HEALTHY FATS

Essential fatty acids such as omega-3s play an important role in brain development and function. Our body cannot produce them on its own and they must be consumed through food and/or supplementation. These essential fats can be found in found in fish (like salmon, mackerel, and herring) and plant foods (like chia seeds, ground flaxseeds, walnuts, and edamame). Slowly increase your child’s intake of these foods by adding them to current favorite options such as adding ground flaxseeds and walnuts to their favorite smoothie. Another great option is to buy foods that are fortified with omega-3s, such as milk and eggs.

4 ADD COLOR

Flavonoids have antioxidant properties that help fight cell damage and support brain health and memory. They are found in red, blue, and purple plant foods including berries.

Try these meal combinations to fuel your child’s body and brain:

• Egg bites with chopped spinach + berries

• Yogurt + fruit + chia or ground flaxseeds

• Oatmeal + nuts + fruit

• Wholegrain waffles + yogurt or nut butter + chia seeds

• Muffins or other baked items with ground flaxseeds or chia seeds + walnuts

• S almon patties + fruit or vegetable

• Hummus + wholegrain crackers + fruit or vegetable

Lisa McCune (MS, MPH, RDN, LDN) is a seasoned dietitian with Kroger Health. She enjoys personalizing nutrition for patients with an “all foods fit” approach.

OA balancing act

Demystifying work-family balance

BY JOSHUA DUVAUCHELLE

ne-third of parents say that having kids makes it harder for them to pursue their careers. And 38 percent of parents find that working makes it difficult to be a good parent. As you walk the tightrope between family life and the world beyond it, you may wonder, can you really have it all?

THE FAMILY CIRCUS

Today’s parents are juggling an increasing number of balls, including:

• living expenses, where most worry about making their rent or mortgage payments

• accessing reliable childcare (or lack thereof)

• managing the stress of careers and family, with research showing this leads to burnout and long-term health problems

• staying present for children’s schooling and other needs when working remotely from home

• meeting increasing pressure from schools and society about their children’s achievements and success

This puts a lot of strain on parents, especially if you—like many of us—grew up in an age when your parents seemingly did it all. Parental stress and a poor work-life balance have been linked to everything: from relationship problems between parents to poorer relationships with their children (and even cognitive health concerns in the kids themselves).

But you can escape the circus. And it’s not so-called “work-life balance.”

FOCUS ON INTEGRATION, NOT BALANCE

Your work life and home life aren’t static. They ebb and flow, and sometimes come in surges—your boss calls you at 9 pm with an urgent PowerPoint request, or your kids are sent home from school with a viral case of yikes. Trying to balance the two equally is a Sisyphean task, leading to more stress, resentment, and frustration.

While most self-help guides talk about balance, it’s really about integration: thinking long term and setting up healthy expectations that allow you to meet the day’s demands.

In a word? Flexibility—sometimes on a weekly, daily, or even hourly basis, rather than expecting equal splits between parenting and life outside the home.

“Parenting in today’s world means having to be adaptable, since things change constantly,” says therapist Kalley Hartman, LMFT. “Be prepared to alter plans or schedules to manage competing demands harmoniously. This requires patience and understanding, from both parents and children.”

INTEGRATION AND SELF-CARE MAKE YOU A BETTER PARENT

Trying to do it all, equally, leads to burnout and resentment toward your children, says psychiatrist Harold Hong, MD. “Taking care of yourself is necessary to be an effective and compassionate parent.”

TIPS FOR INTEGRATING LIFE AND FAMILY

1 CREATE STRUCTURE

“Establishing routines within the family creates predictability and security, while allowing everyone to get what they need,” says Hartman. “Consider the different roles you play in your children’s lives so you can prioritize tasks and responsibilities.”

For example, every Tuesday night could be takeout night from your favorite spot, so every family member can take alone time to do what they want (or need).

2 KNOW YOUR PRIORITIES

“Be realistic with your expectations and recognize that you can’t do everything,” says Harold Hong, MD. “Prioritize what can wait and what is most important to you.”

3 LEARN TO SAY NO

Saying no allows you to say yes to what matters. This includes saying no to work projects outside of your role, social events, and even some requests from your family. “De-emphasize needing to solve everyday challenges; often there is no perfect solution to toddler tantrums and teenage worries,” says Erika Bocknek, PhD, LMFT, family therapist, and mother of three.

“Instead, invest in opportunities for connection—family rituals, for example—that include shared interests that help families generate emotional residue that sticks with parents and kids beyond the moment itself.”

4 DON’T BE AFRAID TO ASK FOR HELP

“Reach out for the support needed,” says Jan Stewart, a mental health governance expert and advocate. “I have found support groups and other parents with similar children to be particularly reaffirming; they strengthen my emotional fortitude.”

YOU ARE ENOUGH

“The stress and pressure on parents are enormous and come from many directions, including even within ourselves,” says pediatric psychologist Angelique Snyder. “Almost every parent I know asks themselves, ‘am I doing enough?’”

Don’t try to do it all. Instead, do what matters.

“Be kind to yourself and treat yourself with the love you show your children,” says Snyder. “While a lot of organizational skills and strategies can be helpful, I find that most parents just need reassurance that they are doing a good job. You are more than enough for yourself and your kids, even when you don’t feel that way.”

Joshua Duvauchelle is a frequent contributor at Live Naturally.

Supplements and strategies for stress

You’ve got a toolkit of remedies when you’re trying to be everything, everywhere, all at once.

Mindfulness

Multiple studies have shown that parents who meditate lower their parenting stress and improve the well-being of their children.

Exercise

Other studies find that regular physical activity reduces stress and improves the quality of life in working parents.

Supplements

Natural remedies can help you manage life’s pressures: magnesium zinc

omega-3 fatty acids

probiotics

B vitamins turmeric ginger antioxidant-rich foods, such as beans, berries, and nuts

What’s in the jar?

Jam? Jelly? Spread? Can’t decide which fruit product you should reach for at the store? Here’s a quick breakdown!

JAM

• Is made from whole or cut fruits

• Is cooked with sugar to produce a thick, fruity pulp

• Has a chunkier, less rigid texture and is easily spreadable

• Is regulated by the FDA, and must come from a single fruit and contain at least 45 percent fruit and 55 percent sugar

• Can be used as a base for tarts like Bakewell; glaze for pork or chicken; and topping for yogurt, scones, muffins, crepes, and toast

JELLY

• Is made from the juice of a fruit

• Is prepared by cooking and straining fruit overnight to collect the juice, which is then mixed with sugar to produce bright, clear jelly

• Has a firm, smooth, and shiny finish and holds its shape when spooned out from a jar

• Is regulated by the FDA to contain at least 65 percent sugar

• Can be used to sweeten and gloss up a sauce or gravy

FRUIT BUTTER

• Is made by slow cooking fruit pulp with sweetener, spices, and lemon juice or apple cider vinegar

• Has a smooth and opaque finish, unlike jams and jellies

• Can be used as a topping for oatmeal and ice cream, on a cheese plate, in cookies and cakes, and on pancakes

PRESERVE

• Is a jam-like fruit product that contains whole or large fruits

• Is chunkier and opaquer than jams and jellies and is not easily spreadable

• Works better as a topping or an ingredient in salad dressings

MARMALADE

• Is similar to jam but made from citrus fruits (mainly bitter Seville oranges) and includes the fruit skin

• Is usually 25 percent fruit and peel and 75 percent sweetener

• Has a thick and chewy texture

• Is a balance of sweet, tart, and bitter tastes

• Can be used as a glaze in recipes like roast duck and sponge pudding

• Is best paired with toast, cheese and crackers, and oatmeal

FRUIT SPREAD

• Is a fruit product that is prepared similar to jam, jelly, and preserve but has less than 55 percent sugar content

• Can be added to overnight oats, iced beverages, and smoothies; and topped on muffins, toasts, and pancakes; used as dressing and glaze for a fruitier, less sweet flavor

TRY. Crofter’s Premium Spread and Just Fruit Spread

Made with 33% less sugar than a preserve, add more fruitiness to your morning toast or eat it right off the spoon!

School day starters

Get ready for the back-to-school season with these healthy treats!

CALIFIA FARMS

Organic Almond Creamers

If you need an extra pick-me-up while getting the kids ready for school, add some Califia Farms Organic Almond Creamer to your morning coffee! Made with simple ingredients, and no oils or gums, this USDA-certified organic product blends perfectly into your day. Plus, it’s vegan, soy free, and gluten free! With yummy flavors like vanilla and lavender, you’ll be sure to find your favorite.

WEDDERSPOON

Raw Manuka Honey

Unpasteurized, raw, and delicious, this Non-GMO Project-verified superfood is packed and sourced exclusively from New Zealand and is a multitasking superfood. Manuka honey is full of benefits and contains anti-inflammatory, antibacterial, antiviral, and antioxidant properties. Perfect to pair with pancakes and fruit, drizzle on yogurt, or sweeten smoothies, this is a great sweetener option for you and your kiddos.

BOBO’S

Peanut Butter & Berry Jam Stuff’d Oat Bar

Bobo’s Oat Bars contain wholesome, whole grain oats mixed with delicious flavors like peanut butter and raspberries. Each one is gluten free, certified non-GMO, vegan, and dairy free! Every bar is packed full of simple ingredients and tons of flavor, making it the perfect pick-me-up snack to add to lunchboxes.

GOGO SQUEEZ ACTIVE

Fruit Blend with Electrolytes

These fruit-filled pouches are the perfect on-the-go snack for every activity, from dance class to soccer practice. GoGo squeeZ Active Fruit Blend with Electrolytes is made from real fruit and contains no added sugar. The sweetness from fruits like strawberries, blueberries, and cherries makes this a delicious, tasty snack that everyone will love. Plus, they’re packed with vitamin C and antioxidants to help replenish the body throughout a busy day!

BABYBEL

Plant-Based Cheese

Looking to add some extra calcium into your kid’s day? This plant-based, vegan snack is a good source of vitamin B12 and is packed with other goodness. Babybel’s 100% lactose-free cheese offers all the deliciousness of real cheese without compromising on taste! This is the perfect snack to add to a lunchbox or to pair with fruit for an after-school treat.

ONCE UPON A FARM

Overnight Oats

Once Upon a Farm Overnight Oats are prepackaged and great on the run. Make every breakfast a breeze with tasty flavors to choose from like strawberry or apple and cinnamon. This hearty oatmeal is blended with real fruit, plus fat and four grams of protein from pint-sized pumpkin seeds, and contains no added sugar, preservatives, or artificial ingredients.

Mega Green Juice

Ripe, flavorful fruit and veggies are the key ingredient in every R.W. Knudsen product, which is specially created for your family to enjoy. You can include Mega Green Juice in your morning and evening routines, pre- and post-workout, and self-care for added vitality, hydration, and energy. The opportunities to enjoy R.W. Knudsen are endless!

R.W. KNUDSEN

CHEF IT UP

Kid-friendly culinary eats

Let your kids whisk up some fun in the kitchen with Cooking Class

DO YOU LIKE TO COOK?

Maybe you’ve helped your family in the kitchen with dinner or baked brownies for dessert with your friends. Or maybe you’re just hungry for a homemade snack. Cooking Class is filled with fun and easy recipes that teach kids how to cook. Each recipe was tested by kids just like you for ease (“Fast!” or “Took too long!”), taste (“Yum!” or “Yuck!”), and overall fun factor.

Cooking Class includes helpful tips for junior chefs, like what kitchen tools to have on hand and how to measure carefully. It also shows you how to properly use a paring knife and other ways to be safe in the kitchen. But most important, you’ll learn how to cook up some fun in the kitchen! »

PIZZA SOUP (RECIPE PG. 14)

Pizza soup

SERVES 4 TO 6

Cook up a twist on pasta e fagioli, a classic Italian dish of pasta and beans!

HERE’S WHAT YOU NEED

1 lb ground beef or ground Italian sausage

2 garlic cloves, crushed 2/3 cup diced onion (about 1 small onion)

2 cups beef broth

1 (28-ounce) can crushed tomatoes

1 (8-ounce) can tomato sauce

1 (15.5-ounce) can kidney or cannellini beans, drained

1 Tbsp each dried basil and oregano

Salt and black pepper

1 cup dried mini pasta shells

HERE’S WHAT YOU DO

1. Brown the ground beef or sausage in a soup pot over medium heat. Cook, stirring occasionally, until no longer pink, about 5 minutes.

2. Add the crushed garlic and diced onion, and cook for another 5 minutes. Stir often.

3. Add the broth, crushed tomatoes, tomato sauce, beans, and dried basil and oregano. Add salt and pepper to taste.

4. Stir to combine all the ingredients. Turn the heat to low and simmer for 20 minutes.

5. While the soup is simmering, cook the pasta. Fill a pot halfway with water and bring it to a boil. Add the pasta and cook for 8 to 10 minutes. Drain the pasta in a colander set in the sink.

6. Serve the soup in bowls. Add some pasta shells to each bowl. Garnish with mozzarella and other toppings, if you like.

Photography by Carl Tremblay

Quiche cupcakes

MAKES 12 MINI QUICHES

These yummy quiches are easy to prepare. Pack them in your lunch box with some veggies for a delicious, nutritious lunch.

HERE’S WHAT YOU NEED

3 eggs

3 Tbsp milk

1/4 tsp salt

Vegetable oil, for the muffin pan

2 Tbsp chopped cooked ham

1 Tbsp chopped tomato

1 Tbsp chopped green bell pepper or fresh spinach

2 fresh basil leaves, chopped 1/2 cup grated cheese (your favorite)

HERE’S WHAT YOU DO

1. Preheat the oven to 350°F.

2. Crack the eggs and whisk them together in a large measuring cup. Mix in the milk and salt.

3. Line the bottoms of a mini muffin pan with paper liners. Lightly spray or brush the bottom of the liners with oil to prevent the egg mixture from sticking.

4. Fill each cup with a bit of ham, tomato, green bell pepper or spinach, and basil.

5. Top with the grated cheese.

6. Pour the egg mixture over the fillings.

7. Bake in the oven for 10 to 12 minutes. Eat your quiche cupcakes warm or chill them to pack them in your lunch box.

Photography by Julie Bidwell Photography

Meringue nests

MAKES 12 TO 24 MERINGUES, DEPENDING ON THEIR SIZE

These French treats are light and sweet. Top them with fresh raspberries and mint for a fancy dessert to serve to your grandparents or other special guests when they come to visit.

HERE’S WHAT YOU NEED

2 egg whites

1/2 tsp cream of tartar

1/2 tsp vanilla extract

2/3 cup sugar

Whipped cream, for filling

1 pint fresh raspberries

1 bunch mint (leaves only)

HERE’S WHAT YOU DO

1. Preheat the oven to 200°F.

2. Line a baking sheet with parchment paper. Beat the egg whites with an electric mixer until soft peaks start to form (they should partially stand up but still droop over at the top).

3. Turn off the mixer and add the cream of tartar, vanilla, and half of the sugar. Mix until combined, then add the remaining sugar.

4. Keep beating the mixture until the peaks stiffen and stand up straight when you pull the beaters out.

5. Spoon the meringue into a pastry bag fitted with a large tip. Or fill a quart-size ziplock plastic bag and snip off a corner. Pipe silver dollar–size rounds onto the parchment.

6. Make an indent in the center of each meringue with a spoon handle. Bake the meringues for about 1 hour 20 minutes. They should be crisp but not brown.

7. Remove the baking sheet from the oven and slide the meringues off the parchment paper onto a rack. Once they have cooled completely, fill the nests with whipped cream, berries, and mint leaves.

8. Serve immediately. You can store unfilled meringues in an airtight container at room temperature for 5 days.

Photography by Julie Bidwell Photography

Meatballs with creamy sauce

MAKES ABOUT 40 MEATBALLS

These mini meatballs with tasty cream sauce make a full meal. If you don’t want to make the sauce, you can serve the meatballs with pasta sauce instead. Or serve them as a finger food on a stick.

HERE’S WHAT YOU NEED MEATBALLS

1/2 cup breadcrumbs

1/4 cup milk

1 lbs ground beef

1 lbs ground pork

1 egg, beaten

1 tsp salt

1/4 tsp black pepper

CREAMY SAUCE

1 cup beef stock

1 cup heavy cream

3 Tbsp flour

1 Tbsp soy sauce

Cooked noodles, for serving, optional

HERE’S WHAT YOU DO

1. Preheat the oven to 400°F.

2. Mix the breadcrumbs and milk in a small bowl and let soak for a few minutes.

3. Place the ground beef and pork in a large bowl. Add the egg, salt, pepper, and breadcrumb mixture. Mix with a large spoon (or clean hands).

4. Shape the mixture into 1-inch meatballs, and place the balls on an ungreased baking sheet.

5. Bake for 15 minutes, or until the meatballs are cooked through and no longer pink in the middle.

6. Meanwhile, whisk the beef stock, cream, flour, and soy sauce in a large saucepan. Cook over low heat, stirring, until the sauce is creamy and thick, about 10 minutes.

HOVER YOUR SMARTPHONE CAMERA OVER THE CODE TO SHOP THIS RECIPE ONLINE.

7. Add the meatballs to the pan, and coat them in the sauce. Cook until the meatballs are hot. Serve over noodles, if you like.

Photography by Carl Tremblay

Excerpted and adapted from Cooking Class, 10th Anniversary Edition © by Deanna F. Cook. Used with permission from Storey Publishing.

BACK-TO-SCHOOL

TIME-SAVING RECIPES FOR BUSY SCHOOLDAYS

PREPARATION

Make hot cakes ahead of time, bring to room temperature, and then overwrap them and refrigerate overnight, if you wish. When preparing to eat, spread out on baking sheet and heat in 325 F oven for 20 minutes, or until piping hot.

PHOTOS BY SCOTT YAVIS

EASY-PEASY HOT CAKES with GLOSSY BERRY COMPOTE

SERVES 4

HOT CAKES

1 cup large flake oats

1 cup 2% fat cottage cheese

3 large organic eggs

1 Tbsp raw sugar

1/2 tsp cinnamon

Pinch of salt (optional)

1 Tbsp grapeseed oil

GLOSSY BERRY COMPOTE

1/2 cup water

1/3 cup raw sugar

1 medium navel orange, zest and juice

2 cups fresh or frozen blueberries or huckleberries

2 tsp minced fresh basil

DIRECTIONS

1. In blender, combine oats, cottage cheese, eggs, sugar, and seasonings. Blend until smooth. Add a splash of water if mixture appears too thick. Set aside.

2. In 1 L heavy saucepan, combine water, sugar, and orange zest. Bring to a boil, stirring to dissolve sugar. Reduce heat. Stir in blueberries and simmer, stirring occasionally, until blueberries are just getting ready to burst, about 5 minutes. Thicken with a little cornstarch slurry if you wish. Remove from heat and stir in orange juice and fresh basil. Set aside.

3. Heat large nonstick frying pan over medium-high heat. Brush pan with some grapeseed oil. Pan is hot enough when an added drop of water sputters. Pour 1/4 cup batter into pan and tip to spread, or use small flat spatula to measure batter to about 4 inch in diameter. When bubbles begin to appear and break on surface, turn over and cook the other side. Transfer to baking sheet and keep warm in low oven while cooking up remaining batter.

4. To serve, stack 2 or 3 cakes on top of each other and spoon warm berry compote overtop, then sprinkle with fresh basil. Cakes are also delicious topped with a dollop of plain yogurt or piped whipped cream.

Recipe by Irene McGuinness

ANYTIME EGG and BEAN CASSEROLE

SERVES 6

4 cups 1 inch cubes of crusty bread

2 tsp grapeseed oil or avocado oil

1 small yellow onion, diced

2 cups chopped cremini or button mushrooms

1 large red, orange, or yellow bell pepper, seeded and diced

3 plum (Roma) tomatoes, seeded and diced

1 tsp dried oregano

1/2 tsp salt, divided

4 cups baby spinach

2 cups canned or cooked black beans

10 large organic eggs

2/3 cup half-and-half cream or milk

1 cup shredded cheddar cheese, plus more for topping

1/4 tsp freshly ground black pepper

DIRECTIONS

STALE MATE

The crustier or staler the bread, the better. If your bread is fresh and/or flimsy, cut into cubes and bake on baking sheet in 300 F oven for 10 minutes.

1. Grease 9 x 13 inch baking dish or line with parchment paper. Place bread cubes in bottom of dish.

2. In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.

3. In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.

4. Preheat oven to 375 F.

5. Bake casserole for 40 minutes, until edges are crisp and center of casserole is set.

Recipe

Matthew Kadey, MSc, RD

WHIPPED COTTAGE CHEESE BREAKFAST BOWLS with PEANUT GRANOLA

SERVES 4

1 1/2 cups rolled oats

3/4 cup unsalted shelled and crushed peanuts

1/4 cup dried coconut flakes

2 Tbsp brown or coconut sugar

1 tsp cinnamon, divided 1/2 tsp ginger powder

1/4 tsp salt

3 Tbsp melted coconut oil or mild-flavored oil such as grapeseed

2 Tbsp maple, date, or brown rice syrup

3 tsp vanilla, divided 1/2 cup raisins

2 cups cottage cheese

1 tsp orange zest

DIRECTIONS

1. Preheat oven to 250 F.

2. In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp cinnamon, ginger, and salt.

3. In small bowl, whisk together oil, syrup, and 1 tsp vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.

4. To food processor, add cottage cheese, orange zest, 2 tsp vanilla and 1/2 tsp cinnamon; pulse a few times, then process until smooth.

5. Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.

Recipe by Matthew Kadey, MSc, RD

LOW AND SLOW

Cooking granola at lower oven temperatures with frequent stirring helps keep oats and any nuts or seeds from burning. This gives you a toasty flavor instead of something that tastes like ash.

SAVORY RUSTIC BREAKFAST LOAF

MAKES 2 LOAVES OR ABOUT 12 SLICES

19 oz can black beans or red kidney beans, drained

2 large organic eggs

1/3 cup maple syrup

1/4 cup avocado oil or extra-virgin olive oil

1 Tbsp orange or lemon juice

1 cup all-purpose or gluten-free flour

1 cup large-flaked oats, reserving 1 Tbsp for topping

1 1/2 tsp baking powder

1 tsp baking soda

1/4 tsp sea salt

1/3 cup chopped walnuts, reserving 1 Tbsp for topping

1/3 cup crumbled feta, reserving 1 Tbsp for topping

DIRECTIONS

1. Preheat oven to 350 F. Lightly grease 2 mini loaf pans, 5 x 3 x 2 inch, with oil and set aside.

2. Thoroughly drain beans. In blender or food processor, place half the beans along with eggs, maple syrup, oil, and orange juice. Whirl until almost smooth with some flecks of beans in the mix still showing. Set aside.

3. In medium bowl, place flour, oats, baking powder, baking soda, and salt. Stir to blend.

4. In small bowl, combine topping ingredients: reserved 1 Tbsp oats, walnut, and feta. Stir to blend.

5. Add wet ingredients to flour mixture and fold together until evenly mixed.

ON THE GO

For an easy snack to go, scoop batter into mini muffin cups and bake for 10 to 15 minutes until golden and a cake tester comes out almost dry. Perfect for kids’ lunches.

Fold in remaining beans, walnuts, and crumbled feta. Divide mixture evenly among prepared mini loaf pans. Sprinkle with oatmeal, walnut, and feta topping and gently press into surface of batter. Bake loaves in preheated oven for 35 minutes or until pale golden and a cake tester inserted in center comes out almost dry.

6. Place pans on rack for 5 minutes before turning cakes out of pans to cool completely. Wrap and store in refrigerator for up to a week, or freeze for longer storage.

Recipe by Irene McGuinness

MEADOW Meal in the

REFRESHING RECIPES FOR A PERFECT PICNIC

RECIPES BY IRENE M c GUINNESS | PHOTOS BY SCOTT YAVIS

Middle Eastern couscous and spinach salad

SERVES 6

1 cup Israeli couscous (also called large couscous)

1 tsp cumin seeds

1 1/2 cups low-sodium vegetable stock

1/4 cup golden seedless raisins

Finely grated zest and juice from 1 lemon

2 Tbsp extra-virgin olive oil

1 small garlic clove, smashed and minced

1/4 tsp sea salt

1/4 tsp freshly ground black pepper

3 cups baby spinach leaves, washed and spun dry

1/4 cup red onion, finely diced

1/4 cup chopped cilantro

2 Tbsp chopped fresh mint

1/4 cup chopped walnuts, toasted

2 Tbsp crumbled feta

DIRECTIONS

1. In large saucepan over mediumhigh heat, add couscous and toast for 2 minutes or until pearls begin to turn color. Stir often. Stir in cumin seeds and continue to toast for 1 to 2 minutes, stirring often. Slowly add vegetable stock, as it will sputter, and bring to a gentle simmer. Cover and simmer couscous for about 10 minutes, or until couscous has absorbed all the liquid and is tender-cooked but still has a little bite. Remove from heat and set aside, covered, for another 10 minutes. Drain, if necessary.

2. In small bowl, combine raisins with 1/2 cup hot water and set aside to soak and become plump, about 10 minutes.

3. In large bowl, combine lemon zest and juice, olive oil, garlic, salt, and pepper. Whisk together to blend. Add warm cooked couscous, spinach, red onion, cilantro, and mint. Drain raisins and add. Fold together to evenly blend and slightly wilt spinach. Taste and add more lemon, salt, and pepper if you wish. Scatter walnuts and feta overtop. Serve slightly warm or at room temperature. Or cover and refrigerate and serve chilled the same day or next.

SUBSTITUTIONS

Couscous and cumin seeds can be replaced with cooked orzo pasta and 1/2 tsp ground cumin S pinach can be replaced with baby kale leaves and folded into warm couscous.

TIP

Substitute with grass-fed flank steak. Grill for 10 to 15 minutes for medium rare, flipping halfway through cooking time. Allow to rest for 10 minutes before slicing.

Lemon and garlic grilled chicken

SERVES 8

2 Tbsp extra-virgin olive oil, plus extra Juice from 1 lemon

1 Tbsp Dijon mustard

2 large garlic cloves, smashed and minced

2 tsp minced fresh rosemary

1/4 tsp freshly ground black pepper

2 lbs organic chicken pieces, skinless and boneless

DIRECTIONS

1. In wide shallow bowl large enough to hold chicken, combine olive oil, lemon juice, Dijon, garlic, rosemary, and pepper. Whisk to blend. Place chicken into mixture and rotate and roll around to evenly coat. Cover and refrigerate, preferably overnight.

2. Remove from refrigerator 30 minutes before grilling. Grease barbecue grill and preheat to medium high. Place chicken on greased grill and grill for 15 to 18 minutes, turning once. Chicken is done when inner-most temperature of chicken reads 165 F when tested with a meat thermometer.

3. Transfer to cutting board and slice on the diagonal before serving.

Prawn souvlaki with spicy chipotle aioli

SERVES 6 TO 8

CHIPOTLE AIOLI

3/4 cup raw cashews

3 cloves garlic, smashed and minced

1 Tbsp olive oil, plus extra

1 Tbsp lemon juice

2 tsp maple syrup

2 tsp chipotle in adobo sauce

1/4 tsp sea salt

1/4 tsp ground cumin

PRAWNS

3 Tbsp extra-virgin olive oil, plus extra Juice from 1 lemon

3 large garlic cloves, smashed and minced

1 Tbsp chopped fresh oregano

2 tsp chopped fresh rosemary

1/4 tsp sea salt

1/4 tsp freshly ground black pepper

1 1/2 lbs fresh prawns, about 36 prawns

1/2 cup whole water chestnuts, canned or fresh peeled (optional)

1 red or yellow bell pepper, cored and cut into chunks (optional)

DIRECTIONS

1. In bowl, place cashews, cover with hot water, and set aside to soak until water has cooled. Drain well and place cashews in high-speed blender along with remaining aioli ingredients. Whirl until blended and smooth, scraping down sides of bowl occasionally. Add some water, if needed, to make aioli nice and creamy. Taste and add more lemon, chipotle, or ground cumin if you wish. Chipotle aioli can be stored in a tightly covered jar in the refrigerator for up to 1 week.

2. For prawns, in small food processor or blender, combine olive oil, lemon juice, garlic, oregano, rosemary, salt, and pepper. Whirl until thoroughly blended. Place in large bowl.

3. Peel and devein prawns, leaving tails intact. Pat dry. Add to olive oil mixture and gently massage into prawns. Refrigerate and marinate for 30 minutes to 1 hour. Soak 6 wooden skewers in water for 30 minutes.

4. Grease barbecue grill and preheat to medium high. Thread several prawns onto each soaked skewer. Alternate with water chestnuts and chunks of pepper, if you wish. Brush with a little added olive oil, if including vegetables on skewers.

5. Grill prawns about 5 inch from direct heat for 1 to 2 minutes per side. Serve hot or cold with chipotle aioli.

TIP

Want a speedy traditional chipotle aioli with half the fuss? Stir a splash of lemon juice, maple syrup, minced chipotle in adobo sauce, and generous pinches of ground cumin into 1/2 cup prepared mayonnaise. Whisk to blend. Aioli can be refrigerated for a few days.

TIP

This marinated vegetable dish is so versatile; not only does it complement grilled protein but it also works as an appetizer or lunch dish. Make a lot so you can serve on pizza or spoon onto bruschetta with crumbled feta.

Roasted chilled marinated vegetables SERVES 6

2 red bell peppers, cored and thickly sliced into strips

2 yellow bell peppers, cored and thickly sliced into strips

1 large zucchini, coarsely chopped

1 medium fennel bulb, halved and julienned

1/2 sweet onion, julienne sliced

1 jalapeno pepper, seeded and diced

2 large garlic cloves, minced

2 Tbsp extra-virgin olive oil, plus extra

1/4 tsp salt

1/4 tsp freshly ground black pepper

1/3 cup sliced pitted black olives

2 tsp aged balsamic vinegar

1 Tbsp chopped fresh oregano

1 Tbsp fresh chopped dill

DIRECTIONS

1. Preheat oven to 400 F. In large bowl, combine bell peppers, zucchini, fennel, onion, jalapeno, and garlic. Drizzle with oil, and sprinkle with salt and pepper. Toss together until evenly coated. Spread out in even layer on large, rimmed baking sheet. Bake in center of preheated oven for 50 minutes to 1 hour, stirring occasionally, until vegetables begin to caramelize on the edges. Remove and cool.

2. If you wish to peel skin from cooked peppers, remove to bowl and cover with lid for 30 minutes. When cool enough to handle, peel skin from pepper strips and combine with other roasted vegetables in large bowl. Add olives, balsamic, and fresh herbs. Gently fold together. Cover and leave at room temperature for up to a day until ready to serve. It can be refrigerated for up to 2 days.

3. Add a splash of olive oil before serving, if you wish. Delicious when served with grilled prawns or steak, or spooned into lettuce leaves.

Let’s play!

Making physical activity a healthy lifelong habit

BY BRENDAN ROLFE, CPHR, BA, DIPA

Does this sound familiar? You’re exhausted, and you have just enough energy to complete your chores. No one would blame you if you allowed the kids a little extra screentime instead of a game of tag. But you might catch yourself if you realize what a difference a daily game of tag can make over the course of your child’s life.

IT’S ALL FUN AND GAMES

Not all physical activity needs to be competitive to be beneficial. Any type of moderate activity throughout the day is recommended for two- to five-year-olds, whereas six- to 17-year-olds need at least 60 minutes of moderate-to-vigorous activity to meet their daily physical development needs.

BUILDING INCREASED MOVEMENT WITH IMAGINATION

“The most practical way [to help your child build increased movement] is to engage kids’ natural imaginations and turn daily tasks into fun games. Kids love being a part of games and stories, and if you can get them to buy into your story, the rest is easy,” explains Jesse Schneider, a kinesiologist who focuses on developing motor skills, social skills, and sports skills using imaginative coaching techniques and stories to keep kids engaged and learning.

For instance, instead of just putting dirty clothes in the washer, get your kids to run up and slam dunk their stinky socks and practice their basketball shooting form. Once you turn exercise and chores into something fun, they’ll want to do them again.

MOTIVATING THE UNDECIDED

Schneider says, “exposing your child to as many different activities as you can, like gymnastics, skating, swimming, skiing, or bike riding, [can] significantly expand their motor skills and physical literacy.”

BEING AN ACTIVE ROLE MODEL

Research has shown that parents who model a physically active lifestyle influence their kids to do the same. “It doesn’t have to be anything crazy; simply try to do some form of activity a few times a week. Make it a priority for yourself and your family.”

PRO TIP TO GET MOVING AS A FAMILY

“The only secret is to just have fun—on purpose,” says Schneider. “Look for things in your life that can be made more fun. Don’t be afraid to be silly with your kids; this makes mundane tasks something to look forward to.”

HEALTHY GUT HEALTH TO KEEP THEM MOVING

Did you know there’s a link between gut health and your child’s growth and physical activity levels? Poor gut health can create challenges for their bodies to absorb nutrients, robbing them of the energy needed for healthy growth.

Help ensure your little one’s guts are in fine functioning order with children’s probiotics. You can get them in powders to mix in their favorite drink, chewable tabs, or yummy gummies.

Brendan Rolfe, CPHR, BA, DipA, is an advocate for functional movement and work/life balance. @brendanrolfe

Smart saffron

The spice for memory enhancement

BY MICHELLE SCHOFFRO COOK, PHD, DNM

We’ve all been there: forgetting where we left our keys or the name of that neighbor down the street. While a certain amount of forgetfulness is normal, it’s important to support our brain health to prevent more serious memory loss. That’s where the spice saffron comes in—not only does it impart flavor to your foods, but research suggests it may also help enhance memory.

MEMORY LOSS, DEMENTIA, AND ALZHEIMER’S

Memory loss

Brain aging is characterized by memory loss and cognitive decline that may be due, at least in part, to a process known as oxidative stress—an imbalance between free radicals and antioxidants in the body. While aging and genetics can play a role in memory loss, diet and lifestyle supported with the supplementation of saffron may help protect the brain from age-related health issues, including loss of memory.

Dementia

When problems with memory loss, as well as language, problem-solving, or reasoning and judgment abilities, become severe enough to interfere with daily life, it is referred to as dementia. Dementia is caused by damage to nerve cells that impairs their ability to communicate.

Alzheimer’s disease

Alzheimer’s disease is the most common cause of dementia. In Alzheimer’s, high levels of proteins known as amyloid beta make it difficult for brain cells to remain healthy and communicate with each other. A region of the brain known as the hippocampus is the center for learning, and memory is often the first part of the brain to be damaged by Alzheimer’s.

WHAT IS THE BLOOD-BRAIN BARRIER?

EMERGING RESEARCH FOR MEMORY AND ALZHEIMER’S

A protective barrier between the brain’s blood vessels and the cells and other components that make up brain tissue, the blood-brain barrier provides a defense against pathogens and toxins in the blood.

It is believed that saffron contains antioxidants that may help reduce oxidative stress and help protect the body from inflammation and reactive oxygen. Animal research supports this claim while demonstrating saffron also contains a compound known as crocetin and its glycoside crocin, which have been found to cross the blood-brain barrier and may promote the clearance of amyloid beta plaques from the brain. This is potentially great news for those who want to protect their memory and reduce the risk of Alzheimer’s, although more human trials are needed to confirm these effects.

In a small study of patients with mild cognitive impairment published in the Journal of Alzheimer’s Disease, researchers found that participants taking saffron over the one-year study period had cognitive improvement, while those taking placebo did not.

Another study published in the journal Human Psychopharmacology found that saffron extract administered over one year demonstrated comparable effectiveness to the Alzheimer’s drug memantine in reducing cognitive decline in patients with moderate-to-severe Alzheimer’s disease.

Saffron extract (30 mg) also produced a significantly better outcome on cognitive function than the placebo in a small study of patients with mild-to-moderate Alzheimer’s over 16 weeks.

The saffron compounds crocetin and its glycoside crocin seem to have neuroprotective effects, which entails protecting nerve cells from injury and degeneration. In one animal study involving crocin, published in the International Journal of Molecular Medicine, scientists found that crocin

SIMPLE LIFESTYLE ADJUSTMENTS FOR BRAIN HEALTH

substantially improved memory and cognition and concluded that “crocin demonstrates good prospects in the treatment of Alzheimer’s disease ...” Research published in the European Journal of Drug Metabolism and Pharmacokinetics found that crocetin from saffron penetrates the blood-brain barrier to reach the central nervous system and has a neuroprotective and memory-enhancing effect.

MULTIPLE SCLEROSIS AND MEMORY LOSS

Memory loss is also implicated in conditions such as multiple sclerosis (MS). Research published in the journal Research in Pharmaceutical Sciences observed a reduction in memory impairment and oxidative stress in the hippocampus regions of the brain in mouse models of MS after treatment

with a saffron stigma extract. More research into the application of saffron for MS is needed.

SUPPLEMENTING WITH SAFFRON

A 28 mg dose of a saffron standardized extract known as Affron is recommended. A typical dose in clinical trials was 30 to 200 mg of saffron daily. Five grams or higher is believed to create toxicity and should be avoided.

Consult your health care practitioner prior to taking saffron and avoid saffron supplements during pregnancy. Always choose a reputable brand to ensure you’re getting pure saffron.

Michelle Schoffro Cook, PhD, DNM, is a best-selling and 25-time author, whose books include Super-Powered Immunity, Pain Erasers, Essential Oils Healing Deck, and Be Your Own Herbalist

Memory, one of the brain’s many functions, may be improved through a number of lifestyle adjustments including:

reducing consumption of sugar and refined carbs

limiting alcohol getting adequate sleep meditating

eng aging in regular physical and mental exercise

consuming an anti-inflammatory diet with the addition of curcumin and cocoa and supplementation with fish oil, vitamin D, and, as research increasingly demonstrates, saffron

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Beat the relentless cold

End the “never-ending cold” cycle

BY MICHELLE SCHOFFRO COOK, PHD, DNM

When it comes to colds, some of us find solace in knowing that our unbearable sore throat or irritating cough is only temporary. But for others, it may feel like a “never-ending cold,” continuing for weeks or months. Fortunately, there are natural remedies and simple strategies that might help you get back to normal in no time.

THE COLD, HARSH FACTS

There are more than 200 viruses that cause colds. The typical cold lasts one week but may last longer in children, the elderly, and those in poor health, and is characterized by congestion, coughing, reduced sense of taste and smell, runny nose, sneezing, and scratchy throat.

PREVENTING COLDS

Here’s how you can reduce the risk of getting colds:

• Regularly wash your hands.

• Avoid touching your eyes and nose.

• Avoid smoking or vaping.

• Exercise regularly.

• Drink plenty of hydrating fluids.

• Reduce sugar intake.

• Eat plentiful amounts of vegetables and sprouts.

TREATING THE RELENTLESS COLD

There are many natural remedies that boost immunity or demonstrate antiviral properties, such as the following:

Curcumin

Supplementation with curcumin can reduce the number of days otherwise healthy adults experience common cold.

Echinacea

One of the most widely used herbs in the world, echinacea acts as an immune stimulant and antimicrobial agent.

Elderberry

Elderberry is an important traditional medicine, long used by the Indigenous peoples of North America, that substantially reduces upper respiratory symptoms caused by viral infections.

Garlic

Garlic is a popular traditional herb for the treatment of the common cold. Taking garlic supplement daily can significantly reduce the duration of the cold.

Ginger

Research has found that fresh ginger is effective at inhibiting human respiratory syncytial virus cells, which are sometimes linked to colds.

Panax ginseng

Korean red (panax) ginseng has been studied for its antiviral effects and potential benefits against certain viruses that cause cold.

Quercetin

Quercetin is a flavonoid found in many fruits and vegetables that acts as a potent antiviral agent, inhibiting viral replication of several respiratory viruses.

Vitamin C

Long-term supplementation with vitamin C has been shown to help shorten the duration of symptoms in those who are infected with respiratory viruses.

Vitamin D

Vitamin D is important for its role in maintaining healthy immunity to protect against viral infections.

Zinc

Zinc lozenges or syrup, when taken within 24 hours of the first symptoms of cold, may reduce its duration.

In case of prolonged cold or severe symptoms, consult a physician to determine whether other opportunistic infections, such as bronchitis or ear or sinus infections, may have taken hold.

Michelle Schoffro Cook, PhD, DNM, is an international best-selling and 25-time author whose books include Super-Powered Immunity, Pain Erasers, and The Essential Oils Healing Deck

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