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DECEMBER 24, 2020
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Healthy New Year
resolutions that are easy to keep T he dawn of a new year is a great time to take stock of the year that just passed and set goals for the next 12 months. Resolutions focused on improving personal health are especially popular, and for good reason. Improving one’s overall health can have positive implications for years to come. Even with the best intentions, resolutions have historically proven hard to keep. Simplifying health-based resolutions can lead to a higher success rate and a healthier you. • WALK MORE. It is easy to get preoccupied with the ‘10,000 steps per day’ mantra that many people follow a and that certain fitness trackers promote. Walking 10,000 steps daily, which equates to roughly five miles per day, is a healthy goal, but it may not be realistic for everyone. Take stock of how many steps you currently take each day, and then resolve to walk 2,000 more. As your body acclimates to walking more, add another 2,000 steps, continuing to do so until you reach 10,000 steps. • LEARN SOMETHING NEW ABOUT BEING HEALTHY. Informed health decisions require gaining a greater un-
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derstanding of your body. Rely on a reputable source such as the Centers for Disease Control and Prevention to learn more about how to be healthy. • SPEND LESS TIME ON SOCIAL MEDIA. Staring at your phone or tablet for multiple hours browsing tweets or checking messages might not be the best thing for your physical and mental health. Browsing the internet may take up time that could be better spent engaging in physical activity. According to Dr. Elia Abi-Jaoude, a staff psychiatrist at the Hospital for Sick Children and Toronto Western Hospital, various studies have shown how excessive social media usage can adversely affect relationships, sense of self, sleep, academic performance, and emotional well-being. • EAT MORE WHOLE FOODS. Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain various nutrients the body needs to function at peak capacity. These foods may help reduce the risk of many diseases and help people maintain healthy body weights. Start slowly by introducing a new whole food to your diet each day. A gradual approach is more manageable than going on a drastic diet.
• AVOID SWEETENED BEVERAGES. You are what you eat, but also what you drink. A report published in 2006 in the American Journal of Clinical Nutrition found consumption of sugar-sweetened beverages, particularly carbonated soft drinks, may be a key contributor in the epidemic of overweight and obesity. Skip sweetened beverages (even fruit juices can be unhealthy if consumed in excess) and opt for more water or unsweetened teas. • FIND A PHYSICAL ACTIVITY YOU LIKE. Rather than resolving to join the gym or signing up for a 5K because it’s what everyone is doing, find a physical activity you truly enjoy and aim to do it a few times a week. Maybe it’s a sport like tennis or recreational cycling with the family. But if the idea of a gym membership excites you, then by all means sign up. Avoid restrictive health and wellness resolutions that can be unsustainable. By downsizing expectations and taking small steps en route to your goals, you may be more motivated to stay the course and realize your resolutions. TF20C500
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We’re all familiar with the expression “It’s better to give than to receive,” and many folks prefer to give gifts than to get them. I love giving people things. As long back as I can remember I’ve felt this way. I re-
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cently came to realize what I believe to be the origins of my giving penchant. Last year, as I’ve done before, I was tooling around EBay looking for Christmas ornaments in various categories. I search certain keywords like cats every year. Last year I was fixated on small vintage bells. I turned up a box of them that looked like something I gave my mother when I was about eight. They were white china with colored decals of Christmas motifs—Santas, reindeer and such. The EBay item reminded me that the box I bought was the first gift I ever gave someone. I had been so excited! I came across them when I was shopping with my mom and dad. My mother was off somewhere and my father was with me. I was sure she would love the bells and be surprised, since I’d never done that before. I had found them on my own and I used my own money to buy them. It was a wonderful feeling, and it warms my heart even today when I think about it. I remember another early example of my giving. I was perhaps the same age as when I found the bells, probably in 4th grade. My class was doing a Secret Santa, pulling names from a box. I quietly approached the teacher before the drawing and asked if she could make sure that I got Ruthie’s name. Ruthie was clearly from a family of limited means. Her clothes were worn, almost ragged, not very clean. She lived in a cabin in the wooded hills nearby. I wanted her to have something nice to wear to school. Our teacher was happy to comply. My mother and I bought
a pink pullover sweater with a round neck and short sleeves that was half of a twin set. The added cost for the cardigan would have been above the Secret Santa amount and would have looked too much like charity. Doing it through the Santa program meant that Ruthie would not have felt singled out. I remember she looked somewhat surprised, perhaps confused, but pleased with her gift. Many years later, I worked for a company that provided dolls for the employees to dress as part of a Holiday Pageant. The dressed dolls were given to orphanages and hospitals for disadvantaged children. I spent many hours designing and making doll outfits, two each year. I won prizes every time. Some colleagues wondered why I put so much effort into the clothes, and one even asked why I always dressed a Black doll. I simply wanted each little girl to get a beautiful doll that looked like her. Looking back, I don’t remember how my mother reacted upon receiving those bells. I don’t remember ever seeing Ruthie wearing the sweater. I certainly never saw any of the little girls who received the dolls in fancy clothes that I made so painstakingly. Of course, I knew that when I was creating them. I realize now that it must have been the act of giving that made me feel so wonderful. I wasn’t thinking about how the gifts would be received. This is, of course, what giving is really about. To be truly in the spirit of this season, one should not make a generous gesture in hopes of getting an expansive thank you. COVID has forced seniors
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to spend most of our time at home. This has changed the dynamic of my holiday giving. I haven’t gone to any of my usual shopping haunts since Spring. Because I’m not a huge fan of on-line shopping, I’ll be giving the teenagers on my list checks; at their age they’ll probably be happier with that anyway. The adults haven’t been exchanging much in recent years. We’ll likely make contributions to a charity of choice in honor of our recipients. I’m not sure how I’ll be feeling about this year’s giving once the holiday is behind us, but the dynamics of 2020 are not of my making. I used to be obsessively independent. As much as I enjoyed giving, I was uncomfortable being on the receiving end. As I got older, I learned to more gracefully accept gifts and help from others. I’ve recently been diagnosed with lung cancer, with chemotherapy in December and surgery in January. My neighbors in our small community have been unfailingly generous in providing meals and rides to doctors. Perhaps all the giving I’ve done over the years was paying it forward for me to be on the receiving end this season. Whatever the reason, as I contemplate the origins of my own giving, I’m grateful that others get as much pleasure from theirs. Copyright 2020 Business Theatre Unlimited Elaine M. Decker’s newest book is Retirement Downsizing—A Humorous Guide. Her other books include Retirement Sparks, Retirement Sparks Again, Retirement Sparks Redux and CANCER: A Coping Guide. Her essays appear in the anthologies: 80 Things To Do When You Turn 80 and 70 Things To Do When You Turn 70. All are available on Amazon.com. Contact her at: emdecker@ix.netcom.com
seniOr issUes by larrY Grimaldi
Goodbye 2020 . . . and Good Riddance! While I’m not prone to writing columns flavored with sour observances, I’ll be glad to see 2020 soon pass into history. For numerous reasons, I am abandoning my one-day-at-a-time philosophy and casting a hopeful glance towards January 1, 2021. So goodbye to 2020…and good riddance! The COVID-19 pandemic changed the lives of everyone. If you were lucky enough to avoid a COVID-19 infection, you were aware, no doubt, of a friend, co-worker, or other family member who fell victim to the virus. People had to work from home. Schools were forced to adopt alternate learning methods. Athletic schedules were thrown into chaos. Birthdays, anniversaries, weddings, and other family celebrations were modified, deferred, or cancelled. Graduations were reduced to drive-by parades. Thanksgiving and Christmas were observed with a cautious eye towards preventing the spread of COVID-19. Here’s hoping that we can enjoy these celebrations again in 2021. Most disturbing, however, was the puzzling corruption of common-sense public health measures to battle the spread of COVID-19 into a political tug of war. Here’s hoping that the vaccine, a sense of common purpose, a renewed attitude of compassion, concern, and respect for one another returns in 2021. It’s obvious that 2020 saw a sharply divided nation wrestle with issues of racial and social injustice, the thrashing of political norms and conventions, and even endure dubious, scattershot assaults on the integrity of the election process. Despite these upheavals, the good news is that the Republic has survived. Perhaps 2021 will bring a more reasoned approach to governing. Maybe we will return to what the late Senator John McCain called ‘regular order.” I have hope. For the first time in their lives, millions of Americans lost their jobs and had to collect unemployment benefits. Production was curtailed. Planes lay idle at airports across the nation. Service industries, hotels, bars, restaurants, movie theaters, bowling alleys and other popular recreational lo-
cations, to name just a few, went dark. Hopefully, these jobs will return. May 2021 will ring in a renewed economy and a reinvigorated work force. The year 2020 was probably hardest on the doctors, nurses, and countless health care workers who devoted millions of compassionate hours taking care of COVID patients. The pandemic merely added to their already demanding and life preserving responsibilities. The devastating health care crisis continues to test their physical strength and their resolve. Health care workers deserve our sincerest gratitude and deepest respect. May 2021 bring them physical and emotional respite. The selfless service of police, fire, and rescue and other first responders was also tested in 2020. They could not work from home. They could not “opt out” of their jobs. Every day, they risked exposure to the virus answer the calls for help by the members of their respective communities. May they have a quieter, more peaceful 2021. The next time you get a chance, say thank you to the grocery store workers, pharmacists, teachers, state and municipal workers, restaurant workers, clerics and faith-based ministers, and anyone else who showed up for work each day to fulfill their obligations and honor their commitments. In 2021, may they continue their work without being subjected to insults, denigration, and disrespect. Lastly, may we all be able to gather together again to laugh and celebrate life, comfort one another in time of need, offer encouragement and support to those who have experienced the loss of a family member or friend, and offer a helping hand to those who are poor, addicted, marginalized, or ignored. May we return to being the best we can be. Goodbye 2020…and good riddance! And please accept my wishes for a happy and HEALTHY 2021.
Larry Grimaldi is a retired freelance writer living in North Providence. Comments can be e-mailed to lvgrimaldi49@gmail.com
accOrdinG tO dOn by dOn FOWler
Home Delivery Dining For Seniors Pre-packaged meals go all the way back to the fifties when our family sat in front of our black and white TV eating those tasteless TV dinners from and aluminum tray. Airlines became infamous for the prepared meals served on long distance flights. Times have changed as food services have found a market for gourmet dinners, cooked by experienced chefs, and delivered
right to your door. Supermarkets, like Dave’s Marketplace, have captured the market with excellent chefs preparing meals and selling them to satisfied customers. The industry has recently entered the senior market, with companies like Independent living Systems providing healthy tasty meals for the homebound. We recently had the opportunity to participate in a Blue Cross program that
provided meals for qualified seniors for a four week “Pause” period in December. The meals arrive cooked and frozen, with instruction for storage and microwaving or oven heating. We were pleasantly surprised by the quality, quantity, variety and presentation of the meals. A typical menu for the week consisted of: . Creamy Country Fried Steak with Potatoes and
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Orange Rice & Vegetable, Corn & Peppers and Broccoli. . Chicken Patty with Brown Rice & Teriyaki Sauce with Cinnamon Sweet Potatoes & Brussel Sprouts. Bread, margarine, juices, dry milk, crackers and a cereal bar accompany the meals. Instructions including some hints on presentation: “Place your meal on a plate, rather than eat-
ing from the serving tray. Prior to heating your meal, add your choice of stock to soften the texture of proteins. Spice it up by adding a dash of hot sauce or pepper. Swap salt with basil, oregano, thyme or other herbs. You may also enjoy eating by candlelight with a vase of flowers on the dining room table. After a week of participation, my blood sugar went down ten points
healthy new year
Safe ways to lose weight
Dental Visits Are Essential Health Care, Here’s Why (StatePoint) If maintaining good health is top of mind these days, as it is for many, be sure to factor dental hygiene into the equation. Medical experts say that a healthy mouth is critical to whole-body health, and warn that during the COVID-19 pandemic, certain stress-related oral health concerns are on the rise. “Dental health and overall health are intrinsically linked. Beyond teeth and gums, the mouth serves as a window to the rest of the body, providing clues about health related issues that may be brewing,” says Dr. Alice Boghosian, American Dental Association (ADA) spokesperson. Dr. Boghosian reminds the public that dental visits have always been an essential part of health care and are safe during the COVID-19 pandemic. Thanks to ADA and Centers for Disease Control and Prevention guidance, dentists have increased their already strong infection control and office sterilization protocols when treating patients. “Routine dental exams during the pandemic can help keep your mouth and body healthy. In addition, dentists can sometimes spot signs suggestive of medical issues, alerting you to the need for medical follow-up,” says Dr. Boghosian. According to the ADA, here’s why you should be seeing your dentist regularly, and insights into how oral and overall health are connected:
• The COVID-19 pandemic has been a tremendous source of anxiety and stress, which makes it no surprise that since its onset, a majority of dentists in an ADA Health Policy Institute survey report a rise in stress-related oral health conditions in their patients. If you are waking with a tired or sore jaw, find you’re grinding your teeth or have a chipped or cracked tooth, a dentist can help.
• Dentists’ areas of care extend beyond teeth, gums and supporting bone to include the muscles of the head, neck and jaw, the tongue, salivary glands and the nervous system of the head, neck and other areas. When appropriate, dentists can take samples of tissue to screen for chronic or infectious diseases, and even oral cancer. Catching oral cancer early reduces the risk of your being among the 10,030 people nationwide whose lives are claimed annually by the disease. • For the 29.1 million people in the U.S. living with diabetes, and those at high risk of developing the disease, dental visits are especially important. Untreated diabetes can take a toll on your mouth in numerous ways your dentist can detect. What’s more, people with diabetes are more prone to periodontal disease, a chronic, inflammatory disease that can destroy gums, all the tissues holding your teeth and even bones. Research suggests that treating gum disease and then practicing good oral hygiene can help improve blood sugar control in people living with diabetes. • With pregnancy come changes in your body, including an increased risk of the gum disease called gingivitis. Keeping up with regular dental cleanings during your pregnancy can help keep this issue at bay. For more dental health tips and resources, visit MouthHealthy.org. To find a dentist near you, visit FindaDentist.ada.org. “Dentists, along with your physician and other healthcare professionals, are part of your health care team,” says Dr. Boghosian. “Your oral and overall health are our top priority.”
People have many options when they seek to lose weight. Fad diets may promise quick results, but highly restrictive eating plans or marathon workout sessions can be dangerous. Taking shortcuts or risks in the hopes of losing weight can lead to various health issues and ultimately put people’s overall health in serious jeopardy. Thankfully, there are many safe ways people can lose weight. The first step in safe weight loss is to visit a doctor and let him or her know your plans. The doctor can help determine if a specific eating plan or exercise routine is safe based on your current health. Certain medications can affect metabolism and even contribute to weight gain, so a discussion with the doctor can help ensure people aren’t putting their health in jeopardy when their goal is to get healthy. It’s also vital that people trying to lose weight do not believe everything they read online. Research published in The American Journal of Public Health in October 2014 found that most people who search the internet for tips on how to lose weight come across false or misleading information on weight loss, particularly in regard to how quickly they can shed some pounds. The Centers for Disease Control and Prevention advises the safest amount of weight to lose per week is between one and two pounds. People who lose more per week, particularly on fad diets or programs, oftentimes are much more likely to regain weight later on than people who took more measured approaches to losing weight. In addition, the Academy of Nutrition and Dietetics notes it is better to lose weight gradually because if a person sheds pounds too fast, he or she can lose muscle, bone and water instead of fat. The calories in, calories out concept is something to keep in mind when attempting to lose weight. But metabolism and other factors, including body composition and physical activity levels, also are factors. How well one’s
body turns calories into fuel also needs to be considered. The best ways to experiment are to start slowly. • Calculate the average daily calories consumed in a day using a tracker. This can be a digital app on a phone or simply writing down calories on a piece of paper. Track over a few days and see, on average, how many calories you’ve been consuming. • Notice extra calories. Many diets can be derailed by eating extra calories that you don’t realize you’re consuming. That cookie a coworker insists you eat or the leftover mac-and-cheese from your toddler’s plate can be sources of extra calories. Be mindful of what’s being consumed, including sweetened beverages. • Explore the science. According to the Scotland-based health service NHS Inform, one pound of fat contains 3,500 calories on average. Cutting calorie intake by 500 calories per day should see you lose 1 pound per week. The same goes in the other direction. Eating 500 more calories per day for a year can result in gaining close to 50 pounds. Small changes really add up. • Eat filling foods. Choose lowcalorie, high quality foods, like vegetables, whole grains and lean proteins. Meals that provide satiety can help eliminate betweenmeals snacks that can derail your weight loss efforts. • Seek support as a way to create accountability. Share weight loss plans with a friend or relative who can help monitor your progress and keep you on track. • Incorporate strength training. Good Housekeeping says the more lean muscle you have, the faster you can slim down. Start slowly with strength training, using free weights or body weights. Aim for strength workouts three to four times per week and alternate with calorie-blasting cardio. Explore safer ways to lose weight, including taking a gradual approach that promotes long-term weight loss. TF20C504
How to avoid foggy eyeglasses Billions of people across the globe need eyeglasses to drive a car, read a book, watch television, and perform a host of other tasks of daily life. Although glasses are highly effective, people who wear them understand they may have to make a few concessions while doing so. Unlike contact lenses, which sit directly on the eye, glasses rest on the bridge of the nose. They may slightly impede peripheral vision or even slip down if not properly fitted. Those accustomed to wearing glasses in the cold weather understand fogging of the lenses is a nuisance they may be forced to confront. That nuisance became even more profound when masks became a musthave accessory to help curb the spread of the COVID-19 virus. Glasses may fog due to the formation of condensation on the lens surface, which happens when moving from a cold outdoor environment into a warm indoor one. This is a problem that has affected eyeglass wearers for some time, including health professionals who often wear masks. The issue has become even more widely known due to the sheer number of people who have been wearing face
masks as a public health safety measure. So how does one counteract the condensation and fogging that occurs from both winter weather and increased mask usage? There are a few different methods, but eyeglass wearers should always consult with an optometrist to verify the safety and efficacy of any method before trying it. Use soapy water A 2011 study published in the Annals of The Royal College of Surgeons of England found that washing eyeglasses in soapy water and shaking off the excess can help reduce fogginess. Afterward, let the spectacles air dry before putting them back on. The soapy water leaves behind a thin surfactant film that reduces surface tension and causes the water molecules to spread out evenly into a transparent layer. This can help prevent fogging. Use a commercial product Antifogging products are widely used to prevent fogging of scuba masks or ski goggles. Get a mask that fits tightly Make sure the mask fits securely over the
nose, advises The Cleveland Clinic. Also, a mask with a nose bridge will help keep warm exhaled breath from exiting up to the glasses. Use your glasses to help seal the mask on your face by pulling the mask up higher on the nose. Block breath with a tissue The AARP suggests placing a folded tissue between your mouth and the mask. The tissue will absorb the warm, moist air, preventing it from rising up to reach the glasses.
Adjust the fit of glasses Choosing glasses that sit further away from the face can improve air circulation and reduce the formation of condensation. Consider other options If these tricks seem like a lot of work, you also can speak to an eye doctor about contact lenses or eye surgery. Fogging of glasses has been a problem for some time, but has become more widespread thanks to the use of masks during the pandemic. TF211639
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healthy new year
Keeping your mind healthy Resolve to Learn to Play an Instrument in the New Year (StatePoint) Have you been wanting to learn to play an instrument for a long time? Let the New Year be your motivation to finally take the plunge. Here are some top tips for getting started and for sticking with it:
• Schedule practice sessions: Learning to play an instrument requires a time commitment, so actually schedule a daily practice session -- at least 30 minutes -- in your planner or calendar. Whether it’s first thing in the morning or just before bed, identify a time of day when you are best able to turn off distractions and focus on the task at hand. • Check out online resources: While in-person lessons may not be available at the current moment, you might try taking a remote class or working with an online music teacher. Free tutorials are also available online, and have the added benefit of being paused or replayed again and again. • Stay motivated: When learning a new skill, fast progress can be one of the greatest motivators. Thankfully, some of the latest tools make picking up the basics easier then ever. For example, with the Casiotone Keyboards from Casio, which feature a built-in learning system, you can go from
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being a novice to an intermediate player in a matter of weeks. By connecting the instrument to the free Chordana Play app, you can learn to play your favorite songs from downloaded MIDI files. Some of the keyboard models in this series even feature light-up keys, helping new musicians quickly get the hang of proper finger placements and chords. • Set new goals: Set concrete goals and dates by which you’d like to achieve them. This could be mastering a particular song or performing a live stream concert for your friends over social media. Always having a new goal to reach toward can keep things fresh, helping you stick with your New Year’s resolution. • Be compassionate with yourself: Learning to play an instrument is not easy, and some practice sessions will go more smoothly than others. Have patience with your own progress and try not to compare yourself to others, especially those who have been playing a lot longer than you! Building your music skills is not only fun, it’s good for your mental and physical wellness, making it the perfect New Year’s resolution. Be sure to get started with the right mindset and tools.
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The benefits of crossword puzzles Crossword puzzles are one of the most popular pastimes in the world. Crosswords are square grids made up of white- and black-shaded squares. The goal is to fill in all of the letters to form words and phrases that work both vertically and horizontally. The grid varies based on the country of origin. Certain grids also have 180-degree rotational symmetry so that the pattern appears the same if the paper is turned upside down. Historians are uncertain about who created the world’s first crossword puzzle, although it is believed to be something that originated in the 19th or early 20th century. Arthur Wynne, a journalist from Liverpool, England, published a word-cross puzzle in
the New York World that had many of the features of the modern game, and the crossword is frequently attributed to Wynne. Even though crossword puzzles have been entertaining and helping people pass the time for more than 100 years, the benefits of crosswords go beyond boredom-busting. Various studies have shown the positive effects crossword puzzles can have on a person’s brain and capacity to learn. • Improve vocabulary: Crossword puzzles introduce players to new words. And players may learn some interesting facts about various subjects simply by filling in crosswords correctly. • Strengthens memory: The more frequently participants engage with word puzzles, the
better they can perform tasks that measure attention, reasoning and memory, according to a study from the University of Exeter Medical School and Kings College London. The study found people who play crosswords have brain function equivalent to those 10 years younger than their actual age. • Improve socialization: Crossword puzzles can help you connect socially with others who also play crossword puzzles. Solving a puzzle together as a group is a fine way to connect and meet new people. • Help relieve stress: Crossword puzzles can engage the brain and mind, helping direct attention away from stressful situations. Crosswords also provide a way to relax and unwind.
• May help prevent brain diseases: According to the Alzheimer’s Association, research indicates keeping the brain active seems to increase its vitality and may build reserves of brain cells and connections. In addition, those who keep their minds active may have lower amounts of a protein that forms beta amyloid plaques attributed to Alzheimer’s disease. Crossword puzzles can fill empty hours with an entertaining and educational activity. However, there are many other benefits to doing crossword puzzles that may surprise even the most ardent puzzle enthusiasts. TF20C553
2020 YEAR IN REVIEW •••••••••••••••••••••••••••••••• ACROSS 1. *New wardrobe accessory 5. *RIP, ____ 8. Flock’s echo 12. Reply from a tunnel? 13. Feline noise 14. Edward Teller’s “baby” 15. Beat 16. Competently 17. Savory jelly 18. *Blue vs. red competition 20. One third of a three-piece suit 21. Mailed greetings 22. Long time 23. ____ biloba 26. Anointing oil 30. Nurses’ org. 31. Leafy vegetable 34. “Cogito, ____ sum” 35. Mooring spots 37. Bring into play 38. Old Brazilian coins 39. Prefix with ‘graph’ 40. *Joe’s running mate 42. PGA peg 43. What bees did 45. Fixes firmly 47. Summer mo. 48. R in NPR 50. Widespread 52. *WHO’s March announcement
55. Cliffside dwelling 56. Drop-off spot 57. Sonic sound 59. Sports figures, e.g. 60. Persian backgammon 61. Water carrier 62. *Late basketball legend 63. *____ lightning, cause of California wildfires 64. X-ray units DOWN 1. Copy cats 2. Flu symptom 3. Synagogue 4. 1/100th of a ruble 5. Bid again 6. Western neckwear, pl. 7. Gwyneth, to friends 8. *Like a vote during lockdown 9. What Joy Mangano does on TV 10. Do like exhaust pipe 11. *”Transplant” network 13. ____ of honor 14. It’s often wreaked 19. Zoo enclosures 22. Compass dir. 23. Labored breaths 24. *Jared Kushner to Donald Trump 25. Nigerian money 26. Part of an eye
27. About to explode 28. Looked at, amorously 29. Smelling organs 32. Two of the same 33. Philosopher’s study 36. *Best Picture Oscar-winner 38. China grass 40. Party barrel 41. Having a cover 44. *What Zoom host does to guests, sometimes 46. Type of jacket 48. “M*A*S*H” character 49. Ticked off 50. *President Trump used this power in 2020 51. United ____ Emirates 52. Be undecided 53. *Caucus state 54. Like most universities 55. Pose a question 58. Robinson or Doubtfire
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Nutritional Inspiration for the New Year
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FAMILY FEATURES
new year brings new opportunities for personal changes and improve ment from taking steps forward in a career to bettering personal relationships and – perhaps most common – starting on a path toward better health. For many, the worthwhile challenge of enhancing physical health begins with the foods and beverages you eat and drink. Step one is to leave behind the habit of turning to unhealthy meals and instead focus on dishes that call for fresh fruits and veggies like this Quinoa Salad with Orange Cilantro Salad Dressing. Simply start with cooked quinoa and mix together with your preferred produce like orange slices, grapefruit and diced avocado. Add feta cheese, lime juice and diced red onion to bring the flavor to life and drizzle with the light, zesty dressing. Making nutritious choices goes beyond just your meals, however. Take your commitment to the next level with beverages that don’t cancel out your effort to eat healthy. This Spiced Citrus Ginger Mocktail combines a concentrate made of orange juice, orange peel, lime juice and lime peel with zero-sugar, zero-calorie ginger ale. These health-conscious recipes are made possible with the flavor enhancement of Zevia beverages, which are naturally sweetened with stevia and include no artificial ingredients, colors or preservatives. Ranging from sodas to organic teas, energy drinks, sparkling water and mixers for cocktails and mocktails, the zero-sugar beverages fit nearly any lifestyle including eating patterns like paleo, keto, intermittent fasting and glutenfree. Visit Zevia.com/recipes to find more nutritious food and drink solutions.
Spiced Citrus Ginger Mocktail Yield: 1 mocktail Concentrate: 1 cup fresh-squeezed orange juice 1/2 cup fresh-squeezed lime juice 1 orange peel 1 lime peel 1/2 teaspoon black peppercorns, lightly crushed 5 cardamom pods, lightly crushed 2 cinnamon sticks, lightly crushed Mocktail: 1/3 cup concentrate 1 can Zevia Ginger Ale
ice lime wedge, for garnish (optional) orange wedge, for garnish (optional) To make concentrate: In small saucepan, combine orange juice, lime juice, orange peel, lime peel, black peppercorns, cardamom pods and cinnamon sticks. Bring to boil over high heat then turn to low; simmer until liquid has reduced by half, 34 minutes. Let cool and strain out solids. Transfer to glass jar and store until ready to use. To make mocktail: Combine concen trate with ginger ale over ice. Garnish with lime wedge or orange wedge, if desired.
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Quinoa Salad with Orange Cilantro Salad Dressing Yield: 2 cups Dressing: 1/2 cup Zevia Orange Soda 1/4 cup lime juice 1/2 cup olive oil 1 cup fresh cilantro 1/2 avocado 1 teaspoon garlic Quinoa Salad: 1 cup quinoa leafy greens (optional)
1 orange, cut into pieces (optional) 1 grapefruit, cut into pieces (optional) 1 lime, juice only 1/2 avocado, diced (optional) 1/4 cup feta cheese (optional) 1/4 cup diced red onion (optional) To make dressing: In food processor, pulse orange soda, lime juice, olive oil, cilantro, avocado and garlic until consistency is smooth. To make quinoa salad: Cook quinoa according to package directions and let cool. Once quinoa is cool, add to bowl with orange pieces, if desired; grapefruit pieces, if desired; lime juice; avocado, if desired; feta cheese, if desired; and diced onion, if desired. Top with orange cilantro salad dressing.
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