Healthy Edge Magazine MAR2025 Earth Origins Market by HFAI

chia seeds

While people of a certain age may associate chia seeds with the sprouting grass critters of the 1980s, chia seeds have been used as a food source for over 5,000 years. Native to Central America, these tiny black or white seeds of the Salvia hispanica plant were a key component of Aztec and Mayan diets.

Despite their small size, chia seeds offer big health benefits. Chia seeds are one of the top plant-based sources of the omega-3 fatty acid ALA, which supports brain and heart health and helps control inflammation in the body.

Eating more chia seeds is a great way to boost your fiber intake. Just two to three tablespoons of chia seeds offer almost 10 grams of dietary fiber, which may help lower your risk of developing Type 2 diabetes, coronary heart disease, and certain types of cancer. Fiber also aids digestion and helps keep cholesterol levels in check. Chia seeds are considered a complete protein, meaning

they contain all nine essential amino acids. Protein aids blood sugar control and helps keep your energy levels steady throughout the day. Chia seeds also provide a good amount of calcium, phosphorus, and zinc.

An incredibly versatile ingredient, chia seeds are great for boosting the nutritional value of many dishes, including hot and cold cereals, smoothies, salads, and soups and stews. Chia seeds can absorb up to ten times their weight in water—the resulting “chia gel” can be used to thicken many recipes and can even be used as an egg replacement when baking.

Chia pudding is an easy (and healthy!) dessert option— just mix chia seeds with juice or milk (dairy or plantbased) and top with fresh fruit, nuts, and spices. ●

SELECTED SOURCES “Chia seed benefits: What you need to know” by J. Restivo, Harvard Health Publishing, https://Health.Harvard.edu. 2/21/24 • “Chia seeds,” The Nutrition Source, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu • “What are the benefits of chia seeds?” Cleveland Clinic, https://Health.ClevelandClinic.org, 6/21/23

ramen noodle recipes. 5 market gourmet Strawberry Skillet Galette 6 health front

Plant-based proteins support a healthy heart • Mind your nutrient gaps • Virtual yoga improves back pain, sleep • More

12 bowl me over!

Ramen Noodles with Shiitake

Mushrooms • Veggie Peanut

Noods• Hiyashi Chūka • Hiyashi

Chūka Vinaigrette

16 apple cider vinegar

A culinary staple with a host of health benefits.

18 quick tips

Natural ways to ease spring allergy symptoms. 20 healthy strategies

Foods to help fight colorectal cancer.

22 celebrate national nutrition month

Explore the links between food, heritage, and health.

clean living

Natural ways to detox and renew your body.

cook-at-home

Make the most of your freezer. 28 healthy family

Explore the benefits of meditation.

Marching toward spring

The first hints of warm weather may inspire you to clean house. Opening windows, even for just a few minutes, to get rid of tired winter air can give your indoor environment—and maybe your attitude—a healthful boost.

A springtime cleanse can do the same thing for your body. Periodically detoxing, using the threestep plan outlined on pages 24 and 25, supports the body’s own detoxification processes using fiber, herbs, and supplements. And while you’re at it, see the Healthy Family department on page 28 to learn about meditation.

You may already use vinegar in your housecleaning routine, but did you know that apple cider vinegar (ACV) is good for you? Check out the article on pages 16 and 17 for information on the health benefits of this product that’s been in use for thousands of years.

Our Quick Tips department this month is full of ways to combat seasonal allergies (page 18), and Healthy Strategies discusses what you need to know about colorectal cancer (page 20).

If your spring cleaning includes the freezer, check out the article beginning on page 26 for hints on organizing frozen foods to avoid finding antique items in the future.

March is National Nutrition Month, and this year we celebrate the ways food connects us to our cultural heritage and community as well as our health (page 22). Visit the Academy of Nutrition and Dietetics’ website, EatRight.org, to discover ways to enjoy healthy foods and flavors from cultures around the globe.

While you’re thinking of nutrition, see page 2 for the scoop on chia seeds, and then check out this month’s food feature, beginning on page 12, which is all about tasty ramen bowls. For dessert, wow your family and guests with a strawberry galette, an elegant mealender that you make in a skillet (page 5).

Enjoy good health!

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor Kelli Ann Wilson

Creative Director

Michelle Knapp

Production/Graphic Designer

Brian Jenkins

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Mary Ann O’Dell, MS, RDN

1½ hrs prep time + 1 hr chill and set time serves 6

Strawberry Skillet

Galette

From Seriously, So Good by Carissa Stanton ($35, S&S/Simon Element, 2024)

Galette Dough

1½ c all-purpose flour

2 Tbsp sugar

½ tsp kosher salt

1 stick (8 Tbsp) plus 2 Tbsp very cold or frozen unsalted butter, cut into 24 pieces

¼ c ice water

Fruit Filling

2½ lb strawberries, sliced (about 5 c)

¾ c sugar

1 Tbsp cornstarch or tapioca starch, divided

Grated zest and juice of 1 small lemon

¼ tsp kosher salt

Assembly

2 Tbsp unsalted butter, cut into small pieces

1 large egg yolk, beaten

Raw sugar, for sprinkling

1. Make galette dough: in a food processor, combine flour, sugar, and salt, and pulse a few times to blend. Distribute butter over flour mixture and pulse 8 to 10 times until mixture looks like coarse cornmeal. Slowly begin to add ice water and pulse, continuing

to add water and pulsing until water has been incorporated.

2. Scrape sides and bottom of bowl if dough is sticking and continue to pulse until you have a dough that forms small lumps that hold together when you gently press them. It’s very important to not let dough completely come together or become a ball, or you will have tough dough. Turn dough out onto a clean counter.

3. Gently use heel of your hand to push all dough away from you across counter to blend butter into flour. Gather all dough into a ball, flatten it into a disk about 6 inches wide, and wrap it tightly in plastic wrap. Refrigerate dough for 30 minutes. (Well wrapped, dough can be refrigerated for up to 2 days or frozen for up to 2 months.)

4. Remove dough from fridge and let it sit for 5 to 10 minutes. You’ll know it’s ready when you press it; it shouldn’t begin to crack.

5. Place dough between 2 large pieces of parchment paper and roll dough into a round, about 12 inches in diameter. It doesn’t have to be the exact size or have perfect edges—remember this is a rustic dessert!

6. Transfer dough without removing bottom later of parchment to a 10- or 10½-inch cast iron or ovenproof skillet, and gently press dough into bottom of pan. Chill in refrigerator while you prepare filling.

7. Preheat oven to 400°.

8. About 10 minutes before you are ready to bake, remove dough from refrigerator.

9. Make fruit filling: in a large bowl, combine strawberries, sugar, 3 teaspoons of the cornstarch, the lemon zest, lemon juice, and salt, and mix to evenly combine. Let fruit sit for about 10 minutes. If there is more than ¼ cup of liquid after you add sugar, add more cornstarch, a teaspoon at a time, so liquid has a sauce-like consistency.

10. Assemble galette: pour fruit mixture into skillet and gently pleat or fold edges of dough around fruit. If dough is too cold to fold without cracking, let it sit out for another few minutes. Top fruit with bits of butter. Brush dough with egg yolk and sprinkle with raw sugar.

11. Bake until fruit is bubbling and crust is golden, 50 minutes to 1 hour. If fruit or crust is becoming too dark, cover area with foil for remainder of baking time.

12. Set skillet on a cooling rack and let it rest for 20 minutes so that juices thicken. You can serve straight from pan with ice cream or whipped cream, or carefully loosen bottom of galette with a spatula, lift parchment, and transfer to a serving platter (removing paper).

Per serving (made with cornstarch): 514 Calories, 5 g Protein, 85 mg Cholesterol, 72 g Carbohydrates, 41 g Total sugars (31 g Added sugars), 5 g Fiber, 25 g Total fat (15 g sat), 298 mg Sodium, ★★★★★ Vitamin C, ★★★ Folate, ★★ Vitamin A, B1 (thiamine), ★ Vitamin B2 (riboflavin), B3 (niacin), Iron, Phosphorus

Replacing some meat protein with plant protein may lower the risk of cardiovascular disease, according to a new study from Harvard.

The researchers noted that American adults typically consume about three times as much animal protein as plant protein. They examined 30 years of dietary data from more than 30,000 adults and determined that a 1:2 ratio of plant to animal protein would lower cardiovascular disease risk by about 20 percent.

“Most of us need to begin shifting our diets toward plant-based proteins,” said senior author Frank Hu, MD, PhD. “We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also the health of our planet.”

SELECTED SOURCES “Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts” by A.J. Glenn et al., American Journal of Clinical Nutrition, 12/24 • “Higher ratio of plant protein to animal protein may improve heart health,” Harvard T.H. Chan School of Public Health, 12/2/24

more plants, healthier heart? watch for nutrient shortfalls

A new study published by the American Medical Association determined that US women may be falling short on consumption of certain key nutrients. The two-decade study, which included more than 11,000 women of reproductive age, found that intake of iron and vitamins A and C declined during that period. Consumption of calcium, vitamin K, and magnesium increased.

The authors wrote that decreases in iron, A, and C “can compromise nutritional adequacy among women and could, in turn, affect maternal and fetal outcomes.”

SOURCE “Macronutrient and micronutrient intake among US women aged 20 to 44 years” by D. Miketinas et al., JAMA Network Open, 10/10/24

these foods may ease chronic pain

If you suffer from chronic pain, eating a healthier diet may bring some relief. In a new study, “higher consumption of core foods—which are your vegetables, fruits, grains, lean meats, dairy and alternatives—was related to less pain, and this was regardless of body weight,” said researcher Sue Ward. “This is important because being overweight or obese is a known risk factor for chronic pain.”

The beneficial effects were particularly strong in women.

SELECTED SOURCES “Better diet quality is associated with reduced body pain in adults regardless of adiposity: Findings from the Whyalla Intergenerational Study of Health” by S.J. Ward et al., Nutrition Research, 10/24 • “A healthy diet helps the weighty battle with chronic pain,” University of South Australia, 12/8/24

virtual yoga eases back pain

Participants in a virtual hatha yoga program reported substantially reduced lower-back pain, improved sleep quality, and less use of pain medications after 12 weekly sessions.

The 140 adults were split into two groups. The “yoga now” group took part in the live-streamed sessions. The “yoga later” participants maintained their regular routines. (They were eligible to enroll in the yoga program after members of the first group had completed their 12 weeks of classes.) The sessions were conducted by yoga instructors from the Cleveland Clinic.

After the first 12 weeks, “yoga now” participants reported 600 percent better reductions in pain intensity

compared to the “yoga later” group and 10 times better sleep quality, according to the study authors.

“Attending yoga classes in person can be challenging,” said lead researcher Robert Saper, MD. “This research shows that a virtual yoga class program can be a safe and effective therapeutic option for the treatment of chronic low-back pain.”

Up to 20 percent of adults worldwide have chronic low-back pain, which can interfere with walking, sleeping, and daily activities.

SELECTED SOURCES “Effectiveness of virtual yoga for chronic low back pain: A randomized clinical trial” by H. Tankha et al., JAMA Network Open, 11/1/24 • “Research shows Cleveland Clinic’s therapeutic virtual yoga program can be effective for chronic low back pain,” Cleveland Clinic, 11/1/24

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savor the sweetness

creative ways to cook and bake with maple syrup

It’s maple syrup season! Made by boiling down the sap from maple trees, this sugar substitute is rich in flavor and easy to add to many recipes. Maple syrup also contains some antioxidants, vitamins, and minerals.

Baked French Toast

From the Taste for Life test kitchen

3 eggs

¾ c low-fat milk

1 Tbsp maple syrup or honey

1 tsp vanilla extract

¼ tsp ground cinnamon

⅛ tsp ground nutmeg

½ tsp baking powder

6 slices of French bread*

20 min prep time serves 4 1½ slices each

Crème fraîche or low-fat yogurt for garnish (optional) Fresh berries for garnish (optional)

1. Whisk together eggs, milk, maple syrup or honey, vanilla, spices, and baking powder in a medium bowl.

2. Place bread slices in a large, deep baking dish. Pour egg mixture over bread. Cover and refrigerate overnight.

3. The next morning, preheat oven to 425°.

4. Remove bread slices from egg mixture and arrange them over the bottom of a large baking pan with 1-inch sides that has been sprayed with cooking oil.

5. Bake for 10 minutes. Turn slices over and bake until golden, approximately 5 more minutes.

6. Garnish with a dollop of crème fraîche, low-fat yogurt, or fresh berries.

*Gluten-free sliced bread can be substituted for the French bread.

25 min prep time + 1 hr marinate time serves 4

Maple-Ginger Salmon

From the Taste for Life test kitchen

¼ c pure maple syrup

2 Tbsp reduced-sodium soy sauce*

1 Tbsp apple cider vinegar

2 tsp fresh peeled and grated ginger

2 tsp fresh minced garlic

1½ lb wild salmon, skin on

1. In a large baking dish, whisk together maple syrup, soy sauce, vinegar, ginger, and garlic.

2. Place salmon skin side up in marinade and refrigerate, covered, for 1 hour.

3. Preheat oven to 400°.

4. Roast salmon in marinade, uncovered, until fish is cooked in center, approximately 20 minutes.

*To make this recipe gluten free, substitute the soy sauce with gluten-free soy sauce or gluten-free tamari sauce.

Per serving: 413 Calories, 36 g Protein, 94 mg Cholesterol, 14 g Carbohydrates, 12 g Total sugars (12 g Added sugars), 0 g Fiber, 23 g Total fat (5 g sat), 359 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, Phosphorus, ★★★★ Vitamin B2 (riboflavin), E, ★★★ Vitamin B1 (thiamine), ★ Vitamin A, Folate, Magnesium, Potassium

Tuck into a flavorful bowl with the following quick recipes featuring ramen noodles: the ultimate comfort food.

30 min prep time + hard-boiled egg cook time

Ramen Noodles with Shiitake Mushrooms

Recipe on page 14

25 min prep time serves 4

Veggie Peanut Noods

continued from page 13

Ramen Noodles with Shiitake Mushrooms

See page 12

From the Taste for Life test kitchen

6 shiitake mushrooms

2 (3 oz) packages ramen noodles (discard flavor packets)

2 Tbsp avocado oil

2 garlic cloves, minced

1 Tbsp fresh minced ginger root

4 c low-sodium chicken broth

3 Tbsp low-sodium soy sauce

½ c chopped cilantro

2 hard-boiled eggs, peeled and cut in half

1 Tbsp white and/or black sesame seeds

1. Remove stems from mushrooms. Discard or save for another use. Slice mushrooms into strips. Set aside.

2. Cook ramen noodles according to package instructions. Set aside.

3. Heat oil in a soup pot set over medium heat. Add garlic and ginger and sauté for 2 minutes, stirring constantly. Add mushrooms and sauté for 5 minutes, stirring frequently.

4. Add broth to pot and bring to a simmer. Reduce heat to low and simmer mixture for 10 minutes. Stir in soy sauce.

5. Divide cooked noodles among 4 bowls. Pour ¼ of broth mixture over each bowl. Garnish each bowl with ¼ of the cilantro, ½ of a hard-boiled egg, and a sprinkle of sesame seeds.

Per serving: 326 Calories, 16 g Protein, 80 mg Cholesterol, 40 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 3 g Fiber, 13 g Total fat (2 g sat), 494 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin B3 (niacin), ★★ Vitamin B2 (riboflavin), B6, ★ Vitamin B12, Iron, Magnesium, Potassium, Zinc

Veggie Peanut

Noods See page 13

From What To Cook When You Don’t Feel Like Cooking by Caroline Chambers ($35, Union Square & Co., 2024)

Kosher salt

10 oz broccoli florets (3 to 4 c)

9 oz instant ramen noodles

1 c frozen shelled edamame

½ c creamy peanut butter

¹⁄³ c low-sodium soy sauce, plus more if needed

3 Tbsp rice vinegar, plus more if needed

1 Tbsp sriracha, plus 1 to 2 Tbsp more if needed

1 Tbsp honey or sugar, plus more if needed

Toppings (optional)

Thinly sliced scallions, chopped cilantro, more sriracha, chopped toasted peanuts or almonds, sesame seeds, shredded carrots

1. Bring a large pot of salted water to a boil over high heat.

2. Break broccoli florets into 1-inch pieces. Add broccoli, ramen noodles, and edamame to boiling water and cook until ramen is tender but maintains a nice chewy bite and broccoli is tender, about 2 minutes. Drain in a colander, rinse with cold water, and then shake to get excess water out.

3. Meanwhile, in a liquid measuring cup, whisk together peanut butter, soy sauce, vinegar, sriracha, honey, and 1 tablespoon water. It will seem very difficult to stir, but it’ll come together—just keep stirring! Add more water, 1 tablespoon at a time, as needed until you achieve a loose, drizzle-able consistency. Taste and add more soy sauce, vinegar, sriracha, and/or honey to your liking.

4. In a serving bowl, toss noodles and vegetables with half of peanut sauce until coated. If you like a super saucy dish, add more sauce. If noods get too thick, add water, a tiny splash at a time, until consistency is perfect. Divide among bowls and top with whatever you like and have handy.

Kitchen Note: Here, you get to utilize one of the greatest time-saving cooking hacks: cooking the noodles and broccoli in the same pot. If a big pot of water is already boiling for pasta, use it to cook other things too! Steam veggies for tomorrow’s lunch! Boil some eggs for the week!

Refrigerate any leftover sauce in an airtight container up to 1 month. For a meal idea, steam frozen dumplings and broccoli at the same time, and then serve with leftover peanut sauce for dipping as a quick meal.

Per serving (made with honey and topped with 4 tablespoons peanuts, 1 tablespoon sesame seeds, and 1 cup shredded carrots): 593 Calories, 26 g Protein, 0 mg Cholesterol, 72 g Carbohydrates, 13 g Total sugars (4 g Added sugars), 9 g Fiber, 25 g Total fat (4 g sat), 918 mg Sodium, ★★★★★ Vitamin C, K, Folate, Phosphorus, ★★★★ Vitamin B3 (niacin), B6, ★★★ Vitamin A, E, Magnesium, ★★ Vitamin B1 (thiamine), B2 (riboflavin), Iron, Potassium, Zinc, ★ Calcium

Hiyashi Chūka

See page 14

From Vegan Japan: 70 Comforting Plant-Based Recipes by Julia Boucachard ($24.95, The Experiment, 2024)

¹⁄³ large cucumber, seeded and cut lengthwise into ¼-inch slices

1½ tsp salt

6½ oz fresh ramen noodles (see Kitchen Note)

Hiyashi Chūka Vinaigrette (recipe follows)

1¾ oz smoked firm tofu, cut into ¼-inchthick slices

1 small beefsteak tomato, cut into ½-inchthick slices

1 (4 inch) square nori sheet, cut into strips, optional

½ c canned corn

1. Add cucumber to a colander set over a bowl, sprinkle it with salt, and stir to evenly distribute it over cucumber. Let cucumber drain for about 10 minutes, and then press firmly with your hands to squeeze out its excess water. Set aside.

2. Cook noodles according to package instructions, and then immediately drain and rinse them with cold water to stop their cooking.

3. Divide noodles between two shallow bowls, and pour vinaigrette on top. Top with smoked tofu, tomato, nori (if using), and corn. Serve.

Kitchen Note: The Japanese love their noodles and make a cold version of all their favorites. Hiyashi Chūka is like a chilled ramen and is a refreshing combination of tomato, cucumber, corn, and noodles. Fresh ramen noodles often contain egg, so check the ingredients carefully. Vegan ramen noodles can be found at some Asian markets. If you can’t find them, you can use instant ramen noodles instead.

Per serving: 810 Calories, 20 g Protein, 0 mg Cholesterol, 95 g Carbohydrates, 20 g Total sugars (13 g Added sugars), 5 g Fiber, 40 g Total fat (6 g sat), 1,549 mg Sodium, ★★★★ Phosphorus, ★★ Vitamin B3 (niacin), B6, Magnesium, Zinc ★ Vitamin B1 (thiamine), B2 (riboflavin), C, K, Calcium, Folate, Iron, Potassium

Hiyashi Chūka Vinaigrette

See page 14

From Vegan Japan: 70 Comforting Plant-Based Recipes by Julia Boucachard ($24.95, The Experiment, 2024)

²⁄³ c plus 1 Tbsp toasted sesame oil

½ c plus 2 Tbsp rice vinegar

²⁄³ c plus 1 Tbsp soy sauce

¼ c plus 2 Tbsp sugar

5 min prep time serves 5

1. Combine sesame oil, rice vinegar, soy sauce, and sugar with ²⁄³ cup plus 1 tablespoon water in a medium bowl.

2. Whisk until oil is well emulsified with rest of mixture.

3. Store sauce in an airtight container in refrigerator for up to 3 weeks.

Kitchen Note: Sweet, tart, and fragrant with sesame, this vinaigrette is simultaneously refreshing and rich.

Hiyashi Chūka & Hiyashi Chūka Vinaigrette

Recipe on page 14

25 min prep time serves 2

BY MARY ANN O’DELL, MS, RDN

apple cider vinegar:

traditional folk remedy in a modern world

Apple cider vinegar (ACV) is a common household product with a long history of use. Made by fermentation of apple cider, ACV has a variety of uses, including food preservation, household cleaner, culinary ingredient, therapeutic, and beauty remedy. People often choose raw ACV over pasteurized because it contains “the mother,” a blend of naturally occurring compounds, including:

✔ Acetic acid—antibacterial, antimicrobial compound.

✔ Polyphenols—antioxidants that can help reduce oxidative damage in the body.

✔ Probiotics—good bacteria that support health in the gut microbiome.

These compounds may be responsible for the health benefits reported for ACV.

Benefits of ACV

Antimicrobial Activity. When you think about vinegar, cleaning comes to mind because vinegar is known to kill pathogens. Vinegar was traditionally used for household cleaning, for treating nail fungus, and even for cleaning wounds, as recorded by Hippocrates more than 2,000 years ago. Lab studies on apple cider vinegar have found it can restrict growth of E. coli, Staph. aureus, and even Candida albicans.

Blood Sugar Control. This is one of the most promising areas of use for ACV. A research review looking at 6 studies concluded that consuming 1-2 tablespoons of ACV decreased HbA1C and fasting blood sugar levels. And a 2019 study suggests that ACV may have beneficial effects on both glycemic status and oxidative stress in people with diabetes. Other studies have demonstrated that vinegar may help improve insulin function and lower blood sugar levels following meals. ACV should be discussed with a qualified healthcare provider prior to use, especially if you are taking any medication. GI Health. ACV is rich in acetic acid, and as such it is naturally acidic. This fact could explain how ACV may benefit digestion, reducing bloating and gas for people with low stomach acidity. Some people who experience gastroesophageal reflux disease, or acid reflux, find ACV to be a helpful remedy. The acetic acid in vinegar also works as an antimicrobial substance that can help reduce bacteria and yeast in the stomach and intestines. ACV is a fermented food and is considered to be probiotic, although it may not work in the same way as probiotic bacteria. Evidence also suggests there may be a role for ACV in yeast and fungal infections.

Weight Control. ACV is touted as a remedy to

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help with weight loss. While evidence is not clear, some studies do point to a potential role for ACV in weight control. One possible mechanism of action is that ACV may enhance feelings of satiety, which in one study resulted in participants eating 200-275 fewer calories in a day. Another study showed that daily consumption of ACV for 4 to 12 weeks was associated with reductions in weight, body mass index, body fat ratio, blood glucose, triglycerides, and cholesterol levels. Benefits appear to be modest, but as a low-calorie food that may also help with blood sugar control, ACV could be a positive addition to a weight control program.

Apple cider vinegar can be added to the diet in dressings, marinades, or in health tonics. While it can be consumed undiluted, excess consumption can erode tooth enamel. Nowadays, ACV is found in gummies or in convenient capsule form. While research is ongoing on the benefits of ACV, this folk remedy continues to enjoy its time in the health spotlight, and its use will likely continue for many years to come. ●

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spring allergy S.O.S.

natural ways to get relief

The world wakes up in spring. As tree and grass pollens fill the air, so do the familiar sounds of singing birds and sneezing humans.

While over-the-counter remedies can be useful, if you’re looking for a more natural way to fight the sniffles and sneezes that come along with seasonal allergies, you may want to consider adding more of these allergyfighting nutrients to your diet.

Quercetin

Quercetin is an antioxidant that gives certain fruits and vegetables their colors. It has also been shown to help reduce allergy symptoms. Research suggests that quercetin may block the release of a chemical called histamine that your body releases when you encounter an allergen.

Quercetin can be found in apples, asparagus, blueberries, broccoli, cabbage, cauliflower, cherry tomatoes, cilantro (coriander), cranberries, grapes, green tea, kale, onions, and shallots.

Bromelain

Bromelain is a type of enzyme found in the pineapple plant (fruit, juice, skin, and stem). It has been studied for its potential as an alternative therapy for sinusitis and rhinitis (nasal swelling), common allergy symptoms. Bromelain has also been shown to help ease inflammation associated with respiratory conditions like asthma.

Pineapple juice may also offer some relief from

seasonal allergy symptoms as it can help thin the mucus that causes nasal congestion.

Ginger & turmeric

Emerging research suggests that ginger and turmeric, culinary spices with anti-inflammatory properties, may help to ease seasonal allergy symptoms. One recent study found that 500 milligrams (mg) of ginger extract was as effective at reducing the symptoms of allergic rhinitis as loratadine (an over-the-counter antihistamine medication).

Another pilot study found that curcumin (a compound found in turmeric) eased sneezing, runny nose, and nasal congestion in patients with allergic rhinitis. ●

SELECTED SOURCES “Alternative therapies for sinusitis and rhinitis: A systematic review utilizing a modified Delphi method” by A.W. Wu et al., International Forum of Allergy & Rhinology, 4/20 • “Bromelain: An enzyme expanding its horizon from food to pharmaceutical industry” by G. Sharma and A. Vimal, Current Pharmaceutical Biotechnology, 2023 • “Bromelain, a group of pineapple proteolytic complex enzymes (Ananas comosus) and their possible therapeutic and clinical effects. A summary” by C. Varilla et al., Foods, 2021 • “Bromelain: A review of its mechanisms, pharmacological effects, and potential applications” by V. Kumar et al., Food & Function., 9/19/23 • “Coriandrum sativum L: A review on ethnopharmacology, phytochemistry, and cardiovascular benefits” by N.N. Mahleyuddin et al., Molecules, 1/22 • “Effect of curcumin on nasal symptoms and airflow in patients with perennial allergic rhinitis” by S. Wu and D. Xiao, Annals of Allergy, Asthma & Immunology, 12/16 • “Ginger extract versus loratadine in the treatment of allergic rhinitis: A randomized controlled trial” by R. Yamprasert et al., BMC Complementary Medicine and Therapies, 4/20/20 • “Quercetin as therapeutic product: Evaluation of its pharmacological action and clinical applications—a review” by M.A. Mirza et al., Pharmaceuticals (Basel), 11/20/23

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lower your colorectal cancer risk

digestive health, even among young adults, is critical for disease prevention

Colorectal cancer (CRC) refers to cancer that starts in the colon or the rectum. In the United States, it is the third most diagnosed cancer and the second deadliest. Improving poor dietary habits can reduce risk of CRC by as much as 70 percent, according to the Centers for Disease Control and Prevention.

Choose cancer-fighting foods

Many foods and herbs actively protect against CRC. People who eat a lot of allium vegetables such as onions, leeks, and garlic have a lower risk of developing CRC. In vitro studies show that curcumin, the active compound in the herb turmeric, can prevent CRC from developing.

People who eat yogurt at least a couple of times a week are less likely to develop CRC, due in part to bacteria in yogurt that block tumor development. In addition to yogurt, any “live” fermented food containing natural probiotics can improve the gut microbiome. Try kimchi, miso, and sauerkraut. Multistrain probiotic supplements that contain Bifidobacterium lactis, Bifidobacterium longum, Lactobacillus plantarum,

and Lactobacillus reuteri may also help improve stool consistency, which brings us to our next subject.

Fight back with fiber

Having regular bowel movements protects against CRC because efficient bowel movements reduce the amount of time that fecal matter and its toxic contents remain in contact with your colon lining.

Constipation can be the result of not getting enough fiber. Americans typically consume 15 grams (g) of fiber a day, but women need 25 g daily, and men need 35 g.

To boost fiber intake, consider eating more highfiber fruit like apples, berries, pears, avocados, and apricots. Other great sources of fiber are whole grains, chickpeas, edamame, lentils, split peas, artichoke hearts, Brussels sprouts, chia seeds, almonds, celery, jicama, and quinoa.

Taking fiber supplements is a convenient way to increase fiber. Consider psyllium and ground flaxseeds. Add fiber slowly, over the course of a few weeks, and stay well hydrated to prevent inadvertently worsening constipation.

SELECTED SOURCES “Allium vegetables are associated with reduced risk of colorectal cancer . . .” by X. Wu et al., Asia-Pacific Journal of Oncology, 10/19 • “Association and mechanism of garlic consumption with gastrointestinal cancer risk: A systematic review and meta-analysis” by Y. Wang et al., Oncology Letters, 4/22 • “Colorectal cancer rates rise in younger adults” by Stacy Simon, American Cancer Society, www.Cancer.org, 3/5/20 • “Curcumin and colorectal cancer . . .” by M. Pricci et al., International Journal of Molecular Sciences, 3/29/20 • “Higher yogurt consumption is associated with lower risk of colorectal cancer: A systematic review and meta-analysis of observational studies” by J. Sun et al., Frontiers in Nutrition, 1/3/22 • “Yogurt consumption and colorectal cancer incidence and mortality . . .” by K.B. Michels et al., American Journal of Clinical Nutrition, 12/20

Other ways to mitigate risk

While the incidence of CRC in people aged 65 and older has decreased dramatically due to declining smoking rates and regular colonoscopies, its rise in people in their 20s and 30s is alarming. According to the National Cancer Institute, one in every 10 cases of CRC now occurs in people younger than 50.

CRC takes about 15 years to develop, which is why early detection and removal of precancerous polyps is so important. The recommended age for colon cancer screenings dropped in 2021 from age 50 to 45. Experts have recommended for some time that the Alaska Native and Black populations start screening at age 40 and 45, respectively, because they are at higher risk. Likewise, those with a family history of CRC may want to start screening at age 40 or 10 years earlier than the age a family member was diagnosed.

While nothing can be done to alter certain CRC risk factors such as race, age, genetics, family history of CRC, and inflammatory bowel disease, it’s still considered one of the most preventable forms of cancer because it is so strongly linked to not just poor diet (as previously

discussed), but also lifestyle habits. The good news is that those can be changed:

• Smokers of tobacco or e-cigarettes can stop

• Heavy drinkers can cut back on alcohol consumption

• People with overweight or obesity can lose weight

• Sedentary folks can exercise more

Know the warning signs

Contact your healthcare practitioner if you experience any of the following:

• Do not assume rectal bleeding is because of hemorrhoids. You may see blood coming from the rectum or notice it in the stool or toilet. Dark or black stools may also indicate bleeding

• Low energy due to blood loss

• Sudden changes in bowel movements, such as diarrhea or constipation, especially if these conditions last longer than two weeks

• Narrow, thin, or ribbon-like stool

• Changes in appetite such as feeling “full” early

• Unexplained abdominal pain, cramping, and bloating

• Unintended weight loss ●

SELECTED SOURCES “Association of obesity with risk of early-onset colorectal cancer among women” by P. Liu et al., JAMA Oncology, 2019 • “Colorectal cancer incidence patterns in the United States, 1974-2013,” by R.L. Siegel et al., Journal of the National Cancer Institute, 2017 • “Colorectal cancer rates rise in younger adults” by Stacy Simon, American Cancer Society, www.Cancer.org, 3/5/20 • “Leisure time physical activity and cancer risk . . .” by L. Liu et al., British Journal of Sports Medicine, 2016 • “What are the risk factors for colorectal cancer?” Centers for Disease Control and Prevention, www.CDC.gov, 2/17/22

celebrate national nutrition month!

culture and community take center stage

For more than four decades, the Academy of Nutrition and Dietetics has been spreading the message about good nutrition and living a healthy lifestyle through its annual celebration in March of National Nutrition Month.

The theme of this year’s monthlong observance is “Food Connects Us,” which aims to highlight the ways that food links people to their cultural heritage, their community, and their health at every stage of life.

Week-by-week guide to National Nutrition Month

To make it easy to participate in this

year’s National Nutrition Month, the Academy of Nutrition and Dietetics has provided suggestions for each week of the celebration:

Week One encourages you to connect with the food you eat. Suggested activities include learning how to plan and prepare meals. You may also want to learn more about where your food is grown, harvested, and packaged.

Week Two focuses on connecting with a registered dietitian nutritionist (RDN) who can help you customize your meals to meet your unique health goals and nutritional needs.

Week Three suggests building connections between the food you

eat and your own unique culture. Prepare traditional foods from your culture or try recipes from around the world. Cooking and dining with friends and family is also encouraged.

Week Four centers on connecting with food across all stages of life. You may not realize it, but your nutrient needs may change as you age.

Visit the Academy of Nutrition and Dietetics’ website, EatRight.org, to discover ways to enjoy healthy foods and flavors from cultures around the globe. ●

SELECTED SOURCES “National Nutrition Month,” 2025; “National Nutrition Month weekly messages,” Academy of Nutrition and Dietetics, www.EatRight.org, 2025

25 min prep time serves 2

Stir-Fried Tofu and Shiitake

Mushrooms

From the Taste for Life test kitchen

1 lb shiitake mushrooms

1 c low-sodium vegetable broth

1 Tbsp cornstarch

3 Tbsp low-sodium soy sauce

2 Tbsp rice vinegar

1½ tsp sugar, optional

2 Tbsp oil

2 Tbsp minced peeled fresh ginger

2 garlic cloves, minced

1 Tbsp chili-garlic sauce

1 (14 oz) container firm tofu, drained, patted dry, and cut into 1-inch cubes

½ c chopped green onions

1. Remove mushroom stems and discard. Chop mushroom caps into thin strips.

2. Place broth in a medium bowl. Whisk in cornstarch, soy sauce, vinegar, and sugar (if using).

3. Heat oil in a large wok or skillet set over high heat. Add mushrooms. Stir-fry until browned, about 3 minutes. Add ginger, garlic, and chili-garlic sauce. Stir-fry for 30 seconds. Stir cornstarch mixture to recombine. Add cornstarch mixture to vegetable mixture.

4. Gently add tofu to skillet. Stir to cover in sauce. Reduce heat to low, cover, and simmer for about 4 minutes until sauce thickens slightly.

5. Garnish with green onions and serve. Per serving (with the 1½ teaspoons sugar): 412 Calories, 25 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (3 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 833 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★★ Vitamin B2 (riboflavin), K, Calcium, ★★★ Magnesium, Zinc, ★★ Iron, Folate, Potassium, ★ Vitamin B1 (thiamine)

BY MARY ANN O’DELL, MS, RD

clean living in a chemical world

Detoxification is the removal of toxins from the body. Normally, a healthy body can rid itself of toxins naturally through its own elimination systems. But because the body is constantly bombarded with pollutants, pesticides, and chemicals found in foods, water, and air, nutrition experts suggest periodic cleansing to support the body’s natural detoxification processes. Detoxification offers a chance to give the body a break for a short period of time.

A good cleanse can have three main phases: Cleanse, Rebuild, Maintain. Suggestions are listed under each section to help make a cleanse more

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Cleanse/Detox

✔ Set aside a short period of time for the cleanse. Many people choose to do a cleanse two to four times per year. Three to seven days is often sufficient if doing a cleanse more than once a year.

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✔ For your diet, eliminate obvious toxins, such as refined and fried foods, alcohol, and excessive caffeine. Choose instead organic fruits and vegetables, yogurt, seeds, and nuts, and drink plenty of purified water.

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Rebuild

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Maintain

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the big chill maximize your freezer

Have you ever unearthed a mystery package from the depths of cold storage and had no idea what it was?

It’s common for items to get lost in an unorganized space. That’s why keeping track of what’s in your freezer is essential. Not only will the food be used regularly, but you’ll be enjoying it at its best.

Make Use of the Space

A well-organized freezer is not only aesthetically pleasing, but it also saves you money. You won’t find yourself purchasing food you already have. You’ll also be able to easily identify and use what’s stored there.

The freezer is not an easy space to organize. It’s small and requires effort to maintain. Fear not though. The following tips will help you get a freezer worthy of any home cook.

❆ Begin by placing a cooler or some insulated bags next to the freezer. Remove everything inside. Toss expired or unidentifiable items. Keep everything else in the cooler or the bags while you deep clean the inside of the freezer.

❆ Next, begin the organization process. The most important step here is labeling. Get out some permanent markers, masking tape, resealable freezer bags, and freezer-safe storage containers. If you’re using

bags, write on the outside of the bag what the item is and the date it’s going in the freezer. Some freezer bags have a designated space for this information. If storage containers are your tool of choice, write down the information on a piece of masking tape. Secure it to the outside of the container.

❆ Another important step is to create freezer zones. One could be for vegetables and fruit. Another may contain meat and fish. A third for leftovers. You can even arrange zones by date. Create categories that work for you.

❆ To keep frozen items in their designated zones, use freezer-safe bins, baskets, or dividers. Be sure to measure the inside of your freezer before purchasing these items to make sure they’ll fit. Label them to easily identify the zones.

❆ If you have a side freezer or a drawer freezer beneath the fridge, you can also create zones. For a side freezer, each shelf can be its own zone. For a drawer freezer, use plastic magazine holders, file sorters, or baskets to keep food in its zone.

❆ It may seem excessive but keeping a list of what’s in your freezer is the best way to remember what

needs to be used. Keep this list on the side of your fridge or in a kitchen drawer. Refer to it regularly when planning meals, so you can make the most out of what you already have. Be sure to cross items off the list as they’re used. List-making apps on your phone can also be used to list freezer contents.

❆ Squeeze as much air as possible out of freezer bags before placing them in the freezer. Too much circulating air can cause freezer burn.

❆ If wrapping items in aluminum foil, double wrap them to keep air out.

❆ Lay freezer bags flat when freezing them. Once they’re frozen, bags can be stacked upright or placed on their sides to save space.

❆ Place any expired items at the front of the freezer, so they’ll be used first.

❆ Store meat and fish on the bottom shelf. If they leak, they won’t contaminate other items.

❆ The door is not the coldest part of the freezer, so use this area for storing bread, nuts, ice packs, butter, tomato paste, and flour.

❆ The back center of the freezer is the chilliest section. This is where items prone to freezer burn (meats and ice cream) go.

❆ Avoid freezing items with high-water content like lettuce or cucumber. Milk, cream, cottage cheese, sour cream, and fried foods don’t freeze well either.

❆ When purchasing a large amount of meat or seafood for the freezer, divide the pack into smaller portions so you won’t have to defrost the whole package.

❆ Be sure food designated for the freezer is cooled before packing it in bags. Pouring or placing hot items into plastic freezer bags can cause the bags to tear and weaken.

❆ Avoid using old yogurt and cottage cheese containers for freezer storage. They will not protect the food as well as items designed for frozen storage.

❆ If freezer space is at a minimum, throw out the box an item comes in. Cut out the cooking instructions on the package, and tape to the freezer bag or container for future reference. ●

SELECTED SOURCES “The absolute best way to organize any freezer (and keep it that way, once and for all)” by Lisa Freedman, www.TheKitchn. com , 9/4/24 • Fix Freeze Feast by Kati Neville and Lindsay Ahrens ($18.95, Storey, 2018) • “How to organize your freezer and keep it clutter-free” by Stephanie Osmanski, Reader’s Digest, www.rd.com, 10/7/24

make time to meditate for a healthy mind and body

Life is stressful. And there’s no easy way to say it: Chronic stress can negatively impact your mental health and increase your risk of developing digestive issues, headaches, muscle pain, sleep problems, weight gain, and even heart disease, heart attack, and stroke. One way to deal with daily stress is meditation.

Benefits of meditation

A type of complementary medicine, meditation has been practiced by many cultures around the world for thousands of years. Meditation, at its core, is about maintaining focus to help manage the racing thoughts in your mind that contribute to feelings of stress.

According to the National Center for Complementary and Integrative Health, meditation supports a healthy mood and may help manage stress and pain. It may also be helpful for improving sleep quality and maintaining a healthy weight.

One recent study found that meditation can boost resilience and improve job satisfaction for people who are at risk of work-related stress and burnout. Other emerging research suggests that mindfulness meditation may help reduce anxiety and depressive symptoms in people with chronic pain conditions like fibromyalgia and low back pain.

Different ways to meditate

There are several different types of meditation, and all of them can help your mind and body relax.

Guided meditation involves using imagery and visualization, as well as your five senses, to achieve a state of relaxation. This may be facilitated by a guide or teacher.

Mantra meditation uses the repetition of a certain word or phrase to help you maintain focus and keep unwanted thoughts at bay.

Mindfulness meditation helps you focus on the present moment by concentrating on something, like your breathing, while letting your thoughts and feelings come and go without judgment.

Qigong combines breathing exercises and specific movements with meditative relaxation to help bring your body and mind back into balance.

T’ai chi brings together slow, deliberate movements (derived from Chinese martial arts) and deep breathing exercises to help you focus and stay calm.

Transcendental meditation is generally done sitting comfortably with eyes closed and silently repeating a mantra—this is typically done for 20 minutes, twice a day. Advocates recommend that beginners consult a certified TM teacher to enhance and personalize the practice.

Yoga utilizes stretches and postures to improve balance and flexibility and ease mental and physical stress. Controlled breathing may also accompany this form of meditation. ●

SELECTED SOURCES “About distress in chronic pain conditions: A pre-post study on the effectiveness of mindfulness-based intervention for fibromyalgia and low back pain patients” by R. Ciacchini et al., International Journal of Environmental Research and Public Health, 11/13/24 • “Chronic stress puts your health at risk,” www.MayoClinic.org, 8/1/23 •

“Does mindfulness-based stress reduction training have an impact on the occupational burnout and stress experienced by nurses? A randomized controlled trial” by N. Talebiazar et al., International Archives of Occupational and Environmental Health, 11/27/24 • “Meditation and mindfulness: Effectiveness and safety,” National Center for Complementary and Integrative Health, https://nccih.nih.gov

Meditation may benefit older adults

Meditation training led to enhanced well-being in a new study of older adults. Participants saw improvements in awareness, connection to others, and insight following the 18-month program. According to the research team,

• “Awareness describes an undistracted and intimate attentiveness to one’s thoughts, feelings, and surroundings, which can support a sense of calm and deep satisfaction.”

• “Connection captures feelings such as respect, gratitude, and kinship that can support more positive relationships with others.”

• “Insight refers to a self-knowledge and understanding of how thoughts and feelings participate in shaping our perception—and how to transform unhelpful patterns of thought relating to ourselves and the world.”

“As the global population ages, it is increasingly crucial to understand how we can support older adults in maintaining and deepening their psychological wellbeing,” said lead author Marco Schlosser, PhD.

SELECTED SOURCES “An 18-month meditation training selectively improves psychological well-being in older adults: A secondary analysis of a randomised controlled trial” by M. Schlosser et al., PLOS ONE, 12/1/23

• “Meditation training can support well-being in older adults,” University College London, 12/1/23

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.