Out2News Healthy Living

20 Sept Covid 1 29
20 Sept 2 29
20 Sept Covid 3 29
20 Sept Covid 4 29
Grassam Spine
20 Sept Kane Ctr Logo New

Kane Center Zumba & Tai Chi Fitness

Class registrations for the month of October are now open. Each class will have 15 spots available to sign up by phone (772-223-7800) and 10 spots available to register online. Registration is required. No walk-ins or day-of payments.

9:15-10:15 a.m. Zumba Gold
11 a.m.-12 p.m. Chair Yoga
1:30-2:30 p.m. Senior Fitness

10:30-11:30 a.m. Zumba Gold

9:15-10:15 a.m. Zumba Gold
10:45-11:45 a.m. Toning and Stretching

10:00-11:00 a.m. Tai Chi for Balance
11:30-12:30 p.m. Chair Yoga
1:30-2:30 p.m. Senior Fitness

8:30-9:30 a.m. Zumba Gold

True Temp with Logo
20 Sept Kane Ctr Logo New

Kane Center Brain Fitness

(6 Classes)—Inst: Crystal Collier
Tuesdays: October 13, 20, 27, November 3, 10 & 17 | 1-2 p.m. | $36 Kane Members
$40 Non-Members
Join Crystal Collier, Director of the Kane Center's Memory Enhancement Center, for six weeks of fun and challenging Brain Fitness! You'll exercise your brain like you exercise your body through research-based techniques that enhance the mind/body connection. Activities include: Mental Agility Exercises, Brain Health Education, Brain Games & Challenges, and much more! Class is limited to 15 participants. You must register ahead of time for the full 6 week course to participate. No walk-ins will be accepted. Register online or call 772.223.7800.

Best for Baby

19 Aug Fl Health Logo

Martin County, FL – Though it’s the most natural process in the world, breastfeeding can be challenging for Moms. Overwhelmed by the challenges and lacking support, some Moms give up trying to nurse their baby and miss out on the physical and emotional benefits associated with breastfeeding.

Each year, Claudia Worley, a certified lactation consultant with the Florida Department of Health, Women, Infants and Children (WIC) nutrition program coordinates a community presentation to raise awareness about the benefits of breastfeeding. Past programs featured healthcare professionals and testimonials from Moms sharing encouragement and support. “With the COVID-19 pandemic, we had to change the way we provide education to the community, so we went digital and produced a video with testimonials from nursing Moms.” said Worley.

Breastfeeding provides many benefits for mothers and babies. Research shows that children who are breastfed have lower rates of: obesity, asthma, ear and respiratory infections and sudden infant death syndrome (SIDS). Mothers enjoy a close bond with their baby, quicker post pregnancy weight loss and lower risks of breast and ovarian cancer.

The WIC program provides breastfeeding support as well as nutrition education, counseling, and nutritious foods for eligible pregnant women, breastfeeding and post-partum women, infants and children up to age five who meet eligibility guidelines. For more information, call (772) 221-4976.

Click here to learn more about WIC and watch the video: http://martin.floridahealth.gov/programs-and-services/clinical-and-nutrition-services/wic/index.html

20 Sept Flu Vac Flyer
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Florida Department of Health Encourages Residents to Get Flu Shot Now

19 Aug Fl Health Logo

Treasure Coast — County health departments on the Treasure Coast – Martin, St.Lucie, and Indian River - are urging residents to contact their healthcare provider or pharmacy to get vaccinated against the flu as soon as possible. Once vaccinated, it takes about two weeks to offer protection.

Getting the flu shot each year is important, but reducing illness and hospitalization from flu is even more critical this year to protect frontline health care workers and hospital systems who will continue to care for people with COVID-19 and other illnesses. Also, having the flu and COVID-19 at the same time could lead to a negative outcome. The flu and COVID-19 are respiratory illnesses, but until there is a steady vaccine supply against COVID-19, the way to help prevent these two viruses from circulating at the same time is to get your flu vaccine now.

Additionally, there will be less spread of the flu and COVID-19 if everyone continues to:
• Stay home if you’re sick
• Cover coughs and sneezes
• Avoid touching your eyes, nose, or mouth
• Wash your hands frequently and thoroughly
• Clean and disinfect frequently touched surfaces
• Wear a face covering when around others or if social distancing isn’t possible

The flu vaccine is offered in many convenient locations. Visit the department’s flu shot locater page at http://www.floridahealth.gov/programs-and-services/prevention/fluprevention/locate-a-flu-shot.html to search for a flu vaccine location near you. Lives are saved when less virus is circulating.


19 Aug Fl Health Logo

Martin County – A bat found inside the Treasure Coast Square Mall in Jensen Beach has tested positive for rabies. A mall employee, who came in contact with the bat, has been advised to receive post exposure prophylaxis.

All residents and visitors should be aware that rabies is present in the wild animal population and should avoid contact with wildlife.

Rabies is a disease of the nervous system and is fatal to warm blooded animals and humans. The only treatment for human exposure to rabies is rabies specific immune globulin and rabies immunization. Appropriate treatment started soon after exposure, will protect the person from the disease.

Take precautions and avoid being bitten:

Do not handle, feed, or unintentionally attract wild animals with open garbage cans or litter.

Call your local animal control agency to remove any stray animals from your neighborhood. Martin County Animal Control at 772-463-3211.

Never adopt wild animals or bring them into your home.

Keep rabies vaccinations up to date for all pets.

Keep your pets under direct supervision so they do not come in contact with wild animals. If your pet is bitten by a wild animal, seek veterinary assistance for the animal immediately and contact Martin County Animal Control at 772-463-3211.

Prevent bats from entering living quarters or occupied spaces in homes, schools, and other similar areas, where they might come in contact with people and pets.

Persons who have been bitten or scratched by wild or domestic animals should seek medical attention and report the injury to the Florida Department of Health in Martin County at 772-221-4000, option # 6.

Information about Bats in Buildings: https://myfwc.com/conservation/you-conserve/wildlife/bats/bats-in-buildings/

About the Florida Department of Health The department, nationally accredited by the Public Health Accreditation Board, works to protect, promote and improve the health of all people in Florida through integrated state, county and community efforts.

Out2News is your photo journal featuring people, “Who they are, what they do and where they do it”.

Do you have something to say, an event to talk about? An event you would like to have covered? Do it here!

Email your story or request to: rshall@out2martincounty.com

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18 Self-care Tips to Promote Entrepreneur Health and Wellness

20 Sept Relax a

Article By: Geoff Scott

Men and women running their own ventures might prioritize hard work over their own well-being. Yet it is possible to knock out goals and nurture a business while simultaneously improving health and wellness. Looking for self-care tips that fit into a busy professional life?

You’ve come to the right place.

From simply sleeping more to changing social behaviors you don’t even realize you’re guilty of, there are many steps you can take to improve your physical and mental health as a busy entrepreneur. And in doing so, you’ll improve your productivity as well.

In this article, we provide self-care tips for entrepreneurs you should consider incorporating into your daily life. Many of them you can start working on right away, but others will take time to develop — although trust us, they’re worth developing.

Even if you adopt only one of the following suggestions for improving entrepreneur health and wellness, your quality of life should improve.

Ready to invest in your well-being? Before we dive into the following self-care tips, let’s first explore what self-care actually means and why putting energy into it is worth your time.

The Importance of Self-care for Entrepreneurs:

Like many of the best things in life, self-care requires effort. And if you’re like many entrepreneurs out there, exerting this effort may feel like wasting time better spent working. But there are many proven reasons embracing a few self-care tips can be very worth your energy.

Many forms of self-care boost your overall productivity. Even if you end up working less overall, if you’re working more efficiently, then you get the same outcome.
Self-care will help you live longer. What’s the point of wild business success if you can’t live a long, healthy life and enjoy the fruits of your labor?
You will feel more fulfilled. A big part of effective self-care is targeting a part of your life that could use a boost, and then improving it. Whether it’s working on your social life, physical body, mental state or even spiritual mindset, setting up a long-term plan for enhancing a facet of your life and then acting on it is rewarding.
You’ll have more time to do the things you care most about (other than work). Maybe that’s a special hobby in your life, spending time with your family, traveling the globe or even just watching your favorite television show.
Worried that self-care will take up too much of your time? Don’t be.

Start off small and adopt one (or several) of the following self-care tips for entrepreneurs that best fits your interests and lifestyle.

18 Self-care Tips for Entrepreneurs

Eat healthy,Stay hydrated,Exercise during the day,Practice mindfulness,Be assertive,Reduce your stress,Learn to relax (“Me time”),Know when to say “no.”,Accept (and fix) mistakes,Delegate and outsource,Prepare for the day,Take daily breaks,Develop your support network,Go on vacation,Plan your day (work smarter),Use tools to alleviate stress,Take business calls during work hours only,Get enough sleep.

Health Officials Issue Mosquito Borne Illness Advisory

19 Aug Fl Health Logo

Martin County – The Florida Department of Health and Martin County Mosquito Control are urging residents to take precautions to prevent mosquito bites following confirmation of West Nile virus in sentinel chicken flocks.
Martin County conducts routine testing for mosquito-borne viruses using chicken flocks in various areas of the county. At this time, there are no suspected or confirmed human cases in the county, though the risk of transmission to humans has increased.
Drain & Cover to Protect Yourself from Mosquitoes:

DRAIN standing water to stop mosquitoes from multiplying.
• Drain water from garbage cans, house gutters, buckets, pool covers, coolers, toys, flower pots or any other containers where sprinkler or rain water has collected.
• Discard old tires, drums, bottles, cans, pots and pans, broken appliances and other items that aren't being used.
• Empty and clean birdbaths and pet's water bowls at least once or twice a week.
• Protect boats and vehicles from rain with tarps that don’t accumulate water.
• Maintain swimming pools in good condition and appropriately chlorinated. Empty plastic swimming pools when not in use.

COVER skin with clothing or repellent.
• Clothing - Wear shoes, socks, and long pants and long-sleeves. This type of protection may be necessary for people who must work in areas where mosquitoes are present.
• Repellent - Apply mosquito repellent to bare skin and clothing.
• Always use repellents according to the label. Repellents with DEET, picaridin, oil of lemon eucalyptus, para-menthane-diol, 2-undecanone and IR3535 are effective.
• Use mosquito netting to protect children younger than 2 months old.

Tips on Repellent Use
• Always read label directions carefully for the approved usage before you apply a repellent. Some repellents are not suitable for children.
• Products with concentrations of up to 30 percent DEET (N, N-diethyl-m-toluamide) are generally recommended. Other U.S. Environmental Protection Agency-approved repellents contain picaridin, oil of lemon eucalyptus, para-menthane-diol, 2-undecanone or IR3535. These products are generally available at local pharmacies. Look for active ingredients to be listed on the product label.
• Apply insect repellent to exposed skin, or onto clothing, but not under clothing.
• In protecting children, read label instructions to be sure the repellent is age-appropriate. According to the Centers for Disease Control and Prevention (CDC), mosquito repellents containing oil of lemon eucalyptus or para-menthane-diol should not be used on children under the age of three years. DEET is not recommended on children younger than two months old.
• Avoid applying repellents to the hands of children. Adults should apply repellent first to their own hands and then transfer it to the child’s skin and clothing.
• If additional protection is necessary, apply a permethrin repellent directly to your clothing. Again, always follow the manufacturer’s directions.

COVER doors and windows with screens to keep mosquitoes out of your house.
• Repair broken screening on windows, doors, porches, and patios.

For more information on what repellent is right for you, consider using the Environmental Protection Agency’s search tool to help you choose skin-applied repellent products:

The Department continues to conduct statewide surveillance for mosquito-borne illnesses, including West Nile virus infections, Eastern equine encephalitis, St. Louis encephalitis, malaria, chikungunya and dengue. Residents of Florida are encouraged to report dead birds via the Florida Fish and Wildlife Conservation Commission’s site - http://legacy.myfwc.com/bird/default.asp

Why Allergies Develop During Middle Age

20 Aug Hay Fever a

Article by: Maria Noël Groves, RH

Ah, when the days of summer are lazy, hazy, and making people crazy—with hay fever. Ragweed allergies hit hard this at this time of year. The unfortunates are easy to spot—their coughing, watery eyes, sneezing, and fatigue give them away. Among the sufferers are a growing number of middle-aged people who’ve never had hay fever before. Why the sudden uptick of seasonal allergies in the middle aged?

Allergy experts posit several reasons. Air pollution has been found to work synergistically with allergens to create more hay fever symptoms. There have also been increasing levels of pollen counts—both in terms of daily averages and “number of days when pollen exceeds a certain limit,” said Harsan Arshad, professor of Allergy and Clinical Immunology at the University of Southampton, in an interview with the Telegraph. In the past, an allergic response may not have been triggered because pollen levels were lower.

Climate change is also causing an increase in allergies. The Union of Concerned Scientists reported that “carbon dioxide, the heat-trapping gas that is the primary cause of our warming planet, increases the growth rate of many plants and increases the amount and potency of pollen. Rising temperatures extend the growing season and the duration of allergy season.”

Fortunately, there are many ways to fight hay fever naturally.

Natural Remedies for Hay Fever
Butterbur & Nettles as an Antihistamine
Extracts of the herbs stinging nettle and butterbur help relieve seasonal allergy symptoms. Nettle decreases inflammation and acts as an antihistamine. Butterbur also works as an antihistamine, and research shows it can be as effective as Zyrtec and Allegra—
without as much drowsiness or fatigue.

If you want to try butterbur, look for Petadolex; this is a special extract of the herb that removes the liver-toxic pyrrolizidine alkaloids from its roots.

Garlic for Sinus Congestion
This common kitchen herb helps treat allergy-related sinus congestion and coughs. With more than 70 active ingredients, garlic can also help reduce inflammation and boost the immune system.

Other remedies for seasonal allergies include Pycnogenol, a pine bark extract rich in antioxidants, and bromelain, an enzyme derived from pineapple that can reduce nasal swelling and inflammation.

Medicinal Mushrooms for Immunity
“Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances,” said herbalist Maria Noël Groves. “Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen.”

To do so, Groves recommends medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root. All appear to strengthen the immune system, she said.

Homeopathy v. Hay Fever
Researchers have found certain homeopathic treatments help with hay fever. One study showed that hay fever symptoms were better reduced by a homeopathic remedy compared to placebo. In another study of patients with hay fever, the authors found that “the homeopathy group had a significant objective improvement in nasal airflow compared with placebo group.”

Lifestyle Hacks for Hay Fever
In the battle of human versus ragweed, more than herbs are needed. Saline sprays or xylitol sprays help unclog the nose, reduce inflammation, decrease postnasal drip, and flush away allergens. A neti pot works similarly.

Wraparound sunglasses can protect eyes from pollen as can eye drops. During a high pollen day, take a shower when you get home and change your clothing. Keep windows shut as much as possible. Avoid doing yard work.

Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale.

20 Aug Healthy Eating Plate
19 Aug Healthfully Yours Logo

How to Get Back to Working Out When You Took a Break from the Gym

20 Aug FItness Photo

Article by: Jay Cardiello

Getting back into a workout routine when you've taken time off is intimidating, so I've outlined a guide to help you ease in without losing motivation or risking injury. Just remember: It's all about baby steps!

Keep in mind, your level of progression is largely based upon your total time off, the reason for the break (surgery, work, children), and your level of fitness prior to it. (You'll totally relate to The Good, Bad, and Ugly of Taking a Workout Hiatus.) I advise returning to a workout program in a progressive manner. If you start off by placing too large of a demand on your body, you run the risk of injury and a quick regression backward. Being so sore the next day that you are hobbling down the stairs does not indicate a quality workout.

Start with Flexibility Workouts
Your first progressive step forward should be to integrate a couple days of flexibility workouts in order to increase blood flow and circulation while assisting in range of motion and joint mobility. Flexibility is one of the most overlooked protocols of fitness routines, and establishing these protocols early on will allow your body to properly readjust to the new demands that will be placed on it. If you have access to health club or fitness professional, I recommend signing up for a flexibility or beginner yoga class. (Or do it without leaving the house: try this beginner yoga flow video to increase flexibility.) Select 10 to 15 stretches, performing each flexibility movement for up to 1 minute.

Add Easy Cardio
Next, depending on your schedule and time commitment, try incorporating light cardiorespiratory workouts after a couple stretching or yoga sessions. If weather permits, a brisk 20-minute outdoor walk will help invigorate your mind and get your body moving again. (Other options: try this low-impact HIIT workout for beginners or walking workout for gentle indoor cardio.) The treadmill, elliptical, and stationary bike are great indoor alternatives. If you had a well-established fitness base prior to a month-long break, your first week may include light jogging as opposed to walking.

Start Strength Training
After the first week of flexibility and light cardio, start to incorporate strength workouts into your routine. (Try this gentle strength training workout for getting back into the gym.) Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain. These muscles are important for basic everyday movement, as well as keeping your spine erect when at your desk. That is why is at this point one must look to incorporate exercises that improve posture, develop core strength, and activate muscles throughout your gluteus and hamstring regions.

Exercises like squats, lunges, bridges, TRX hamstring curls, stability ball mobility, and core work will help to activate these areas. TRX workouts and bodyweight workouts are ideal for working these muscles and create a safe transition back into your fitness regimen because you can work within your own fitness level. 

20 June Wear a Face Mask Flyer

Lifestyle & Diet Tips for Better Sleep

20 May Better Sleep

Article By: Sara Siskind

Besides creating a comfortable, peaceful bedroom, there are many ways to help induce sleep, starting with diet and daily habits. Preparing for a good night’s sleep should begin at mealtime, especially as it gets closer to bedtime.

There are several foods that help create a calming effect on the brain and body. Here are some practical and easy tips for a restful night.

Rituals to Help Sleep Better
Creating a smarter nighttime routine is one secret to waking up well-rested. What I do in the evening impacts how I sleep.

Exercise at The Right Time
Among its many benefits, such as weight management, stress reduction, and disease prevention, exercise is important to sleep. Without daily exercise, I find myself out of balance.

Even what time I exercise has an impact.

When I exercise in the morning or early afternoon, it helps me fall asleep quicker.
When I exercise within an hour of my bedtime, my body becomes overstimulated, which can lead to insomnia.
I rest more soundly if I stick to a morning routine.

Be Consistent
Try to get up at the same time, whether it’s a weekday, weekend, or vacation. Our body’s internal clock (the circadian rhythm) becomes stabilized with consistent wake-up times. Give it a try for a least 21 days, and you’ll start feeling more rested.

Avoid Electronics and Screentime
I power off my electronics, especially my phone, at least an hour before I want to go to sleep. This helps calm my mind and reduces the strain on my eyes from staring at the screen.

Set the Right Temperature
Next, I make sure the temperature is just right. For me, the perfect temperature is somewhere between 60 and 68 degrees, so my body is neither hot nor cold.

Foods for Better Sleep
Certain foods may help induce sleep. Many of them increase the hormone melatonin that our bodies produce. Some people produce less melatonin than others, so I find it helpful to include these foods in my evening meal or snack.

Tart Cherry Juice
A morning and evening ritual of drinking tart cherry juice has helped me sleep better. Researchers from Louisiana State University found that drinking the juice of Montmorency tart cherries twice a day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia.

Pistachio Nuts
Besides being a powerhouse of heart-healthy fats, protein, and fiber, pistachios also contain a significant amount of vitamin B6, which can help induce sleepiness. According to the Alaska Sleep Clinic, a deficiency in B6 has been linked with lowered serotonin levels and poor sleep. Deficiencies in B6 show symptoms of depression and mood disorders, which can also lead to insomnia. I choose high-quality pistachios like Setton Farms Pistachios sold in convenient 100-calorie packs so you don’t overeat them.

Bananas contain magnesium and potassium, which are natural muscle relaxers.

Chamomile Tea
Chamomile is a soothing herbal tea that naturally lacks caffeine. Having a hot cup before bed sets my body into relaxation mode.

These fruits contain a significant amount of serotonin. Researchers found eating kiwi daily improved both the quality and quantity of sleep.

No Caffeine After 2
Avoid coffee, tea, and sodas in the afternoon. These drinks can cause restlessness at night. I also avoid foods that contain hidden caffeine, including chocolate, protein bars, vitamin waters, and even decaf coffee. I don’t drink lots of fluids, even water, in the evening as it tends to wake me up at night and disrupts my sleep.

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20 Aug Recipes

Balsamic Glazed Chicken

20 Sept Glazed Chicken


1/2 c. balsamic vinegar

2 tbsp. honey

1 1/2 tbsp. whole-grain mustard

3 cloves garlic, minced

Kosher salt

Freshly ground black pepper

4 bone-in, skin-on chicken thighs

2 c. baby red potatoes, halved (quartered if large)

2 tbsp. sprigs fresh rosemary, plus 1 tbsp. chopped

2 tbsp. extra-virgin olive oil, divided


Preheat oven to 425°. In a large bowl, combine balsamic vinegar, honey, mustard, and

garlic and season with salt and pepper. Whisk until combined. Add chicken thighs and toss until fully coated. Transfer to the fridge to marinate, at least 20 minutes and up to 1 hour.

Meanwhile, prep potatoes: In a medium bowl, add potatoes and chopped rosemary and season with salt and pepper. Add 1 tablespoon oil and toss until combined. Set aside.

In a large ovenproof skillet over medium-high heat, heat remaining tablespoon oil. Add chicken and sear, skin side down, 2 minutes, then flip and sear 2 minutes more. Add potatoes, nestling them between chicken, and top with rosemary sprigs.

Transfer to the oven and bake until potatoes are tender and chicken is cooked through, 20 minutes. (If potatoes need longer to cook, transfer chicken to a cutting board to rest and continue cooking potatoes until tender.)

Serve chicken and potatoes with pan drippings.

Curried Rice

20 Sept Curry


4 tbsp. ghee or butter

30 curry leaves (optional)

1 large red onion, diced, divided

6 cloves garlic, minced

1" piece fresh ginger, finely minced

2 1/2 tbsp. yellow curry powder

2 tsp. cumin seeds

1 tsp. ground coriander

1/4 tsp. ground cayenne

3/4 tsp. freshly ground black pepper

1 1/4 tsp. kosher salt

2 c. basmati rice, rinsed and drained

3 c. low-sodium chicken or vegetable broth

1 c. peas (optional)

Toasted cashews, for serving
Cilantro, for serving
Freshly sliced red chilis, for serving
Yogurt, for serving


In a large pot over medium heat, melt ghee. Add curry leaves and fry until translucent and crispy, then remove and set aside.

Add to pot most of the onion, reserving ¼ cup for topping, and let cook until semi-translucent, about 4 minutes. Add garlic and ginger and stir until fragrant, about 30 seconds. Add spices and salt and cook, stirring frequently, until onions start to caramelize, about 4 minutes more.

Add rice and stir constantly until grains are toasted, 3 to 4 minutes. Stir in broth, bring to a boil, then reduce heat to low and cover. Simmer until rice is tender, about 17 minutes minutes.

Remove from heat, and let covered pot stand for 5 minutes before removing the lid. Fluff rice gently with a fork, then fold in peas.

Top each serving with cashews, fresh chile, the remaining red onions, cilantro, crispy curry leaves, and yogurt before serving.

Chicken Lettuce Wraps

20 Sept Lettuce Wraps


3 tbsp. hoisin sauce

2 tbsp. low-sodium soy sauce

2 tbsp. rice wine vinegar

1 tbsp. Sriracha (optional)

1 tsp. sesame oil

1 tbsp. extra-virgin olive oil

1 medium onion, diced

2 cloves garlic, minced

1 tbsp. freshly grated ginger

1 lb. ground chicken

1/2 c. canned water chestnuts, drained and sliced

2 green onions, thinly sliced

Kosher salt

Freshly ground black pepper

Large leafy lettuce (leaves separated), for serving

Cooked white rice, for serving (optional)


Make the sauce: In a small bowl, whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha, and sesame oil.

In a large skillet over medium-high heat, heat olive oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.

Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in chestnuts and green onions. Season with salt and pepper.

Spoon rice, if using, and a large scoop (about 1/4 cup) of chicken mixture into center of each lettuce leaf. Serve immediately.

Noodle Salad

20 Sept Noodle Salad



1/4 c. mayonnaise, preferably Kewpie

2 tbsp. Sriracha

Zest of 1/2 lime (optional)

1 tbsp. rice wine vinegar

1 1/2 tsp. granulated sugar

1 clove garlic, grated

1" piece ginger, grated

1/2 tsp. kosher salt


4 oz. soba noodles

Toasted sesame oil

1 small head broccoli, cut into 1" florets (about 2 c.)

2 cloves garlic, minced

2 tbsp. hoisin sauce

Juice of 1/2 lime (optional)

1 tbsp. sesame seeds, plus more for garnish

2 medium carrots, grated (about 1 1/4 c.)

1 c. shredded red cabbage

3/4 c. edamame, blanched

1 green onion, thinly sliced, for serving

2 tbsp. freshly chopped cilantro, for garnish (optional)


In a large bowl, whisk together all dressing ingredients until smooth.

In a large pot of salted, boiling water, cook noodles according to package directions until just short of al dente (3 to 4 minutes if using soba noodles). Drain immediately. Add noodles and 1 teaspoon sesame oil to the dressing bowl and toss to coat evenly. Set aside.

Cook broccoli: In a medium skillet over medium-high heat, heat olive oil. Add broccoli and cook, stirring occasionally, until broccoli is lightly charred, about 5 minutes. Stir in 1 tablespoon sesame oil and garlic and cook until fragrant, 30 seconds. Remove from heat and toss with hoisin sauce, lime juice, and sesame until evenly coated.

To bowl with noodles, add carrots, cabbage, edamame, and broccoli and toss until well combined.

Garnish with green onions, cilantro, and more sesame seeds before serving.

Baked Apples with Rum and Cinnamon

20 Sept Apples


The Glaze:
1/2 cup dark brown sugar

1/2 cup dark rum

1/2 teaspoon kosher salt

1/2 teaspoon ground nutmeg

1 teaspoon ground cinnamon

6 whole cloves

The Apples:

6 small to medium apples, preferably a sturdy variety like Rome or Granny Smith, washed and cored

6 cinnamon sticks

2 tablespoons butter, cut into small pieces

1 cup unsweetened apple cider

Rum raisin ice cream, optional


For the glaze: In a medium saucepan, combine the dark brown sugar, rum, salt, nutmeg, cinnamon, and cloves. Stir to blend and bring to a simmer over medium heat. Cook and reduce for 3 to 4 minutes to allow the sugar and other ingredients to blend together.

For the apples: Preheat the oven to 375 degrees F.

In a baking dish large enough to hold all of the apples, arrange the apples in a single layer. Put a cinnamon stick inside the cavity made from coring each apple. Pour the glaze over the apples and top each with pieces of butter. Add the cider to the bottom of the dish and place it in the center of the oven.

Cook the apples, basting them from time to time, until they are tender but not mushy, 25 to 30 minutes (smaller apples will take less time). Serve with scoops of ice cream, sour cream, or just by themselves. They are also delicious leftover.

Ricotta With Balsamic Berries

20 Sept Ricotta


Boil 1 cup balsamic vinegar, 2 tablespoons honey and a sprig of mint in a small saucepan until syrupy, about 7 minutes. Cool the syrup slightly, then drizzle over sliced strawberries and/or blackberries and ricotta.

Chocolate Slab Ice Cream Sandwiches

20 Sept Ice Cream Sandwiches


2 cups finely chopped pecans

1 1/2 teaspoons salt

4 cups semisweet chocolate chips

8 graham crackers, halved

1 pint dulce de leche ice cream


Preheat the oven to 350 degrees F.

Put the pecans on a baking sheet and bake until golden brown, 6 to 8 minutes. Let cool for 10 minutes. Sprinkle with the salt.

Melt the chocolate in a double boiler. Pour the chocolate over the nuts and spread evenly. Place the graham crackers on top in rows, leaving some space between each. Freeze for 15 minutes.

Carefully cut out the chocolate-coated graham cracker squares. Transfer half of the chocolate crackers to another baking sheet chocolate-side up. Top each with a small scoop of ice cream, then top with another cracker chocolate-side down. Freeze for 25 minutes. Wrap individually and freeze until ready to serve.

Watermelon, Chili and Basil Ice Pops

20 Sept Watermelon


2 tablespoons fresh lime juice

1/3 cup sugar

1 large bunch Thai basil, stems and leaves roughly chopped (about 1 cup)

1 red Thai bird chile

2 tablespoons kosher salt

3 cups 1-inch cubes watermelon


Special equipment: Four 4-ounce ice-pop molds or six 3-ounce molds, 4 or 6 ice-pop sticks

Bring the sugar and 1/4 cup water to a simmer in a small saucepan. Cook over medium heat, stirring occasionally, until the sugar is completely melted, about 5 minutes. Turn off the heat, add the basil and stir until completely wilted. Let cool completely at room temperature, at least 30 minutes.

Meanwhile, finely mince the chile (seeded for less heat, if desired). Add the salt to the minced chile, and run your knife through the mixture several times until the salt starts to turn light pink; set aside.

Put the watermelon and lime juice in a blender. Strain the basil syrup into the blender, pressing the basil in the strainer with the back of a spoon to extract as much flavor as possible; discard the basil. Puree the watermelon mixture until completely smooth, scraping down the sides of the blender partway through if needed. Transfer the mixture to a large liquid measuring cup with a pouring spout.

Pour the mixture into the ice-pop molds, leaving 1/4 inch of space at the top (the mixture will expand). Insert the sticks. Freeze until solid, 5 hours to overnight. Unmold, and sprinkle 1 or both sides of the pops with the chili salt, depending on how spicy you want your pops. Serve immediately with any remaining chili salt on the side.

Benefits of Sea Moss The Aquatic Superfood on The Rise

20 May Sea Moss

Article by: Nan Fornal

Sea moss is surging in popularity, but is it for you?

What is Sea Moss?
Whether you call it by its Latin name, Chondrus crispus, or by one of its common names, sea moss or Irish moss, this type of red algae is surging in popularity.

Nutritional Benefits of Sea Moss
What Nutrients Are in Sea Moss?
Besides being loaded with fiber, which is good for digestion, sea moss contains vitamins, including antioxidants, trace elements, and minerals.

Why is Sea Moss So Good for You?
“Important minerals, such as calcium, accumulate in seaweeds at much higher levels than in terrestrial foodstuffs,” according to researchers led by Paul MacArtain, PhD.

Has Sea Moss Been Tested?
There have not been many human trials on sea moss, even on the bioavailability of its nutrients.

How to Use Sea Moss
Sea moss powder, available from natural products retailers, is easy to sprinkle into smoothies and oatmeal and to add as a thickener to sauces and desserts.

Like many seaweeds, sea moss is rich in iodine, which is critical for thyroid function.

“The goal with iodine,” says nutritionist Cynthia Sass, MPH, RD, “is to consume a just-right amount, as both too little and too much can throw thyroid hormones out of whack.” Sass suggests using sea moss in moderation, adding it to smoothies from time to time, for example, rather than overdoing it.

Check with your healthcare provider before adding sea moss to your diet, especially during pregnancy and nursing.

What do I do if I Think I was Exposed to Coronavirus?

Mar Florida Health 1

Some people are at higher risk of getting very sick from COVID-19. Here’s what to do if you think you may have been exposed to coronavirus.

Reported illnesses have ranged from mild symptoms to severe illness and death for confirmed COVID-19 cases. These symptoms may appear 2–14 days after exposure.

Fever (100.4°F/38°C or higher)
Shortness of breath

If you develop these emergency warning signs for COVID-19, get medical attention immediately.
Difficulty breathing or shortness of breath
Persistent pain or pressure in the chest
New confusion or inability to arouse
Bluish lips or face

Call before you go
Call your doctor or your County Health Department if you think you have been exposed to COVID-19 and develop a fever and symptoms, such as cough or difficulty breathing.
Tell them about your symptoms and your exposure. They will decide whether you need to be tested.
Consult your health care provider for any other symptoms that are severe or concerning.