Za'atar Roasted Sweet Potato and Chicken Bowl
View pictures in App save up to 80% data. Culinary observations The first time I made this dish, it was one of those weeknights where I needed something that felt healthy but didn’t taste like it. You know the vibe. I had a sweet potato staring me down on the counter, a bag of za’atar and just enough motivation to throw it all on a sheet pan. Then something magical happened. This hearty bowl checks every box: it features za’atar roasted sweet potatoes for an herby, citrusy kick, protein-packed crunchy chickpeas, kale, cucumbers, avocado and pomegranate seeds for a meal that's as delicious as it is nutritious. A tangy, creamy tahini dressing pulls it all together like a well-seasoned culinary glue. Oh, and there’s chicken because…protein! Get Ingredients: If you don’t have everything you need on hand, you can easily purchase all of the ingredients (just click the orange button below that says ‘Get Ingredients’). You can pick and choose exactly what ingredients you need based on what’s in your pantry and they’ll be on your doorstep before you know it. Technique Tips: Experiment with sweet potato varieties! Purple sweet potatoes (a blue zone favorite) add extra nutrients and a gorgeous hue. Tahini tends to thicken initially before it becomes thinner. Take your time and gradually incorporate water, bit by bit, until you reach the dressing consistency you want. Combine all ingredients in a single bowl — potatoes, chickpeas, and chicken — to simplify your cooking process and allow the flavors to meld beautifully throughout the meal. Swap Options: This recipe can easily be made vegan or pescatarian by swapping the chicken for tofu or salmon.
Simple and Effective Tips for Overcoming Insomnia
Struggling with insomnia can feel overwhelming, but you don't have to resign yourself to sleepless nights. There are practical strategies to help you relax and reset your sleep cycle. Here’s a brief guide with expert-backed tips to help you fall asleep faster and improve sleep quality. 1. Create a Sleep-Friendly Environment A calming environment is key to better sleep. Cool your room: Aim for a temperature between 60-67°F (15-20°C). Limit light exposure: Use blackout curtains or an eye mask to block out light. Reduce noise: Consider earplugs or a white noise machine if you’re in a noisy area. 2. Establish a Consistent Sleep Schedule Your body thrives on routine. Go to bed and wake up at the same time every day, even on weekends. Avoid long naps during the day, as they can disrupt your nighttime sleep cycle. 3. Avoid Stimulants and Heavy Meals Before Bed What you consume affects your ability to sleep. Avoid caffeine: Stop drinking coffee, tea, or soda at least 6 hours before bed. Limit alcohol: While it may help you fall asleep initially, alcohol disrupts deeper sleep stages. Don’t eat large meals: Try to avoid eating heavy or spicy foods right before bed. 4. Use Relaxation Techniques Calming your mind and body helps you unwind. Deep Breathing: Try inhaling deeply for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Repeat this for a few minutes. Progressive Muscle Relaxation: Tense and then relax each muscle group, starting from your toes and working up to your head. Guided Meditation: Apps like Calm or Headspace offer sleep-specific meditations that guide you into relaxation. 5. Limit Screen Time Before Bed The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Turn off devices: Stop using phones, tablets, and computers at least an hour before bed. Try reading: Opt for a physical book or e-reader with no backlight to avoid disruption to your circadian rhythm. Conclusion Insomnia is challenging, but with small changes to your routine and environment, you can improve your sleep quality. Try these strategies consistently, and give your body time to adjust. If you continue to struggle with sleep, consider consulting a healthcare provider to explore other options.
Budget-Friendly Bites: Kick off the year with tasty, nutritious meals at these New Jersey locations.
View pictures in App save up to 80% data. Customers can enjoy nutritious meals at First Option Juice Hub and Salad Bar located in Scotch Plains, New Jersey, as seen on Thursday, January 9, 2025. Did you set a goal for this year to improve your eating habits? Are you hoping that 2025 will be the year you finally lose those extra pounds? Would you like to cultivate a healthy eating lifestyle rather than jumping from one diet to another without seeing any real change? To celebrate the spirit of good intentions this January, Affordable Eats will showcase healthy dining options that are packed with flavor while also prioritizing health and nutrition. Welcome to First Option Juice Hub and Salad Bar in Scotch Plains, where eating healthy does not have to be boring or tasteless. It offers tasty juices, smoothies, power shakes, grain bowls and salads; all made fresh and with organic ingredients. As you step into First Option Juice Hub and Salad Bar, you're immediately greeted by enormous fruit baskets adorning the space, a delightful preview of what's in store. The air is infused with the invigorating aromas of ginger and turmeric, celebrated for their remarkable health benefits. Conrad and Cardela Matthews, a couple hailing from Guyana, located on the Caribbean mainland, are the proud owners of the establishment. They relocated to the United States in 2012, bringing with them a passion for healthy cuisine. "I have a passion for health and a deep appreciation for people. You truly are what you consume, and the nutritional advantages of our offerings at First Option are outstanding," Conrad Matthews remarked, flashing a smile as he continued, "And let's be honest, healthy food can actually be quite delicious." I began my experience with the green magic juice priced at $8.89, a delightful blend of spinach, kale, pineapple, mango, apples, and ginger. I was pleasantly surprised by its refreshing taste, which had a hint of herbiness. Among the other favorites are the heart beet juice, available for $8.55, featuring beets, apples, carrots, and ginger; and the glow up juice, also priced at $8.55, which combines carrots, apples, cucumber, and ginger. Next, I opted for the salmon salad to take with me, priced at $15.84. It was packed with succulent pieces of salmon, olives, tomatoes, onions, and fresh lettuce. I also sampled the roasted vegetable bowl for $13.75, which included wild rice, chickpeas, Brussels sprouts, cauliflower, broccoli, cherry tomatoes, pumpkin seeds, and savory roasted mushrooms. The salad was satisfactory, but the grain bowl was absolutely delightful. The flavors of the ingredients were well-balanced and enhanced one another. Plus, it was generous in portion size, making it perfect for two meals. The final thing I tried was a wheat grass shot, priced at $4.95. I’ve sampled it in the past and didn’t particularly enjoy it, mainly because of its grassy flavor. I know, surprising, right? However, wheat grass is recognized for its advantages in digestion and reducing inflammation, so I decided to give it another go. This time, the shot tasted decent and wasn’t as overpoweringly “grassy” as I remembered. Nevertheless, I was relieved it was a quick shot to down! View pictures in App save up to 80% data. The First Option Juice Hub and Salad Bar, located in Scotch Plains, New Jersey, as seen on January 9, 2025. For a healthy kick in North Jersey, you can visit LiveRite Health Bar, where the kale-me-crazy salad, ($11.75) includes kale, apple, carrot, cucumber, lemon and a ginger dressing. Also yummy is the avocado tomato toast, ($10.50), and the sack attack smoothie, ($9.75) with strawberry, banana, mango, cherry and apple juice. In South Jersey, I recommended Greens and Grains with several locations. I’ve been to the one in Voorhees, and I had the falafel pita, ($12). The sandwich came with falafel patties, tomatoes, onions, cucumber and a tasty sriracha tahini sauce. Also perfect for the winter is the coconut curry lentils, ($7) with sweet potato and a creamy coconut sauce. Join us again next Friday for three additional healthy locations in the Garden State. Who knows, 2025 could be your breakthrough year! Karim Shamsi-Basha may be reached at [email protected]. Follow him on Twitter & Instagram. Follow Mosaic on Instagram at @MosaicNJcom and on Facebook at MosaicNJcom.
Can Your Voice Indicate Diabetes? This Innovative AI Believes It Can
Scientists have created an AI tool that uses voice analysis to identify Type 2 diabetes with remarkable precision. Type 2 diabetes (T2D) affects millions worldwide and remains undiagnosed in many individuals. Traditional screening methods are not overly complex, but they involve invasive blood tests which can be a deterrent to some people. These tests are also difficult to scale in some parts of the world. Meanwhile, the prevalence of diabetes continues to soar, with estimates predicting 783 million cases globally by 2045 — or 1 in 7 adults. To avoid a massive global crisis, we need new, easier way to diagnose diabetes. And that’s exactly what researchers from Luxembourg have developed. Researchers have discovered an innovative method for diagnosing diabetes through voice samples. The Colive Voice study, carried out by a global team, investigates how slight variations in vocal traits can accurately detect Type 2 Diabetes. If this approach can be widely implemented, it may revolutionize the field of medical diagnostics. View pictures in App save up to 80% data. Understanding diabetes The link can be found in how diabetes impacts your respiratory system, neuromuscular function, and overall well-being. Factors such as inadequate glycemic management and peripheral neuropathy can negatively affect the small muscles and nerve pathways that play a role in voice production. Consequently, individuals with diabetes may experience nuanced vocal alterations, including hoarseness, diminished pitch consistency, or modified breathing patterns while speaking. These alterations manifest in characteristics such as jitter, shimmer, and harmonic ratios. By analyzing these vocal metrics alongside data from healthy individuals, algorithms are able to identify patterns that may signify the presence of diabetes. In a recent study, scientists examined voice recordings from 607 adults across the United States by employing a mix of conventional voice characteristics and advanced machine learning techniques. The participants were asked to read a standardized passage, which allowed the algorithm to detect nuanced variations in their vocal patterns. How effective is it? The algorithm predicted diabetes for 71% of male and 66% of female participants. It performed even better for people over 60 years old and suffering from hypertension. “This research represents a major step in diabetes care. By combining AI with digital phenotyping, we are ushering in a more inclusive and cost-effective approach to early diagnosis and prevention. The ability to screen for diabetes using a simple voice recording could dramatically improve healthcare accessibility for millions of people around the world,” said Dr. Guy Fagherazzi While the results are promising, there are hurdles to overcome before widespread adoption. The study’s reliance on English-speaking participants limits its generalizability to diverse populations. Expanding the dataset to include other languages and cultural contexts is crucial. As diabetes continues to challenge public health systems worldwide, embracing such advancements could redefine the landscape of preventive care, ensuring timely treatment and better outcomes for millions. The study “A voice-based algorithm can predict type 2 diabetes status in USA adults: Findings from the Colive Voice study” has been published in the journal PLoS Digital Health.
A Timeless Favorite: Oak Creek Diner
Oak Creek Diner takes great pride in its service, and it shows. With a well-staffed kitchen, meals are prepared swiftly and served piping hot, ensuring that no coffee cup ever goes unfilled. View pictures in App save up to 80% data. Image captured by Sandy Reitman Oak Creek Diner marquee Oak Creek boasts a mix of both new and established dining options, but one standout is the Oak Creek Diner located at 6874 South 13th Street. This charming diner occupies a modest, single-story structure nestled within a parking lot. Without the eye-catching vintage sign out front, it’s easy to overlook this hidden gem. While South 13th Street may not be the bustling hub of Oak Creek, it certainly feels that way to someone like me who frequents the Marcus South Shore for movie nights. On the way to see A Complete Unknown (a fantastic movie, by the way), my mom and I wanted a good American breakfast. And, let’s be honest, great diners are hard to come by in the Midwest. The internet assured me that Oak Creek Diner was going to be good, so I went to see for myself. It was a dreary Sunday morning at 11 a.m., and the parking lot was almost full. Luckily, we walked in at the exact moment to get the only two open seats at my preferred spot, the counter. I had a conversation with the owner's husband, who was busy managing the continuous stream of customers entering the diner. He confidently assured me that every item on the menu was delicious. The couple took over the diner from the previous owners around 15 years ago and even expanded the space by adding an additional dining room at the back. View pictures in App save up to 80% data. Image captured by Sandy Reitman Oak Creek Diner Chorizo Egg Scramble with Hash Browns Oak Creek Diner Chorizo Egg Scramble with Hash Browns The diner offers an extensive menu, which means I'll need to make several visits to try everything. From what I observed, you really can't make a bad choice no matter what you pick. The majority of diners seemed to be enjoying breakfast, and we were no exception. My mom opted for the traditional two-egg breakfast served with their house-made chorizo. As is my usual order at a diner, I went for the Western omelet—stuffed with ham, onion, tomato, green pepper, and American cheese—accompanied by a side of hashbrowns and two small pancakes. When I mention that it’s been ten years since I last had a pancake, I assure you, I’m not exaggerating. I tend to avoid ordering them because they feel like an overwhelming amount of the same flavor for my taste. However, I do have a soft spot for silver dollar or mini pancakes when they come my way. Perhaps it was just the time that had passed, but this particular pancake was absolutely delicious and the perfect complement to my already hearty breakfast. View pictures in App save up to 80% data. Image captured by Sandy Reitman Oak Creek Diner's Western Omelette served with Hash Browns and a side of Mini Pancakes. Oak Creek Diner's Western Omelette served with Hash Browns and a side of Mini Pancakes. Oak Creek Diner takes great pride in its service, and it shows. With a well-staffed kitchen, meals are prepared swiftly and served piping hot, ensuring that no coffee cup ever goes unfilled. They have a dedicated server who runs around ensuring all coffee is topped off when needed. Our waitress Erica was super friendly for someone seemingly amid chaos. As we stood up to settle the bill, I noticed additional lunch options being served around me. I can confirm that the burgers and crinkle-cut fries appear just as appetizing as you'd hope at a quality diner. All the soups are homemade, and with a variety of daily specials, there's always something new to sample. It's reassuring to have the Oak Creek Diner just a stone's throw away; whenever I'm uncertain about where to eat, I can always count on this spot that offers a little bit of everything!
5 Major Myths About Healthy Eating – As Explained by a Dietitian
Receiving a surge of information can often lead to confusion. In this context, Dietician Dr. Carrie Ruxton clarifies several common misconceptions about nutrition. View pictures in App save up to 80% data. (Stock Image by Alamy) As the new year begins, many people embrace fresh objectives, aim for healthier eating habits, and adopt positive lifestyle changes. In today's age of social media, influencers, and an abundance of easily accessible information, discerning the truth about nutrition is becoming more challenging than ever. Here, Dr Carrie Ruxton, dietician and advisor to the General Mills fibre campaign, debunks some healthy eating myths to make your life easier this January. Myth 1: It's essential to have breakfast immediately after getting out of bed. Ruxton mentioned that while many of us were raised with the belief that breakfast is the most crucial meal of the day, it's not necessary to eat immediately upon waking. Although breakfast does provide an opportunity to fuel your day, some research does not conclusively prove that it is the most important. View pictures in App save up to 80% data. It's not necessary to have breakfast immediately after waking up. "Foods such as whole grain breakfast cereals are fantastic for breakfast, and they also help with appetite control," she remarked. Instead of having breakfast right away in the morning, she chooses to delay her first meal until after 11am, following the principles of intermittent fasting, which involves eating only within a specific timeframe each day. Myth 2: Fiber is solely for maintaining regular bowel movements. Evidence shows that fibre has got a lot of health benefits, and not just for regular bowel movements: it helps to control your blood sugar. "Ruxton affirmed that it also lowers your blood cholesterol levels and decreases the likelihood of developing heart disease and diabetes. 'Fibre supports a healthy gut microbiome, which refers to the bacteria residing in your intestines. This can enhance your immune system, mood, and cognitive function, while also boosting calcium absorption in the gut, leading to stronger bones overall.'" It is advisable to include foods like whole grains, beans, legumes, and fiber-rich snacks like nuts in your diet. View pictures in App save up to 80% data. (Stock Image by Alamy) Myth 3: Smoothies cause a rapid increase in blood sugar levels. There has been a noticeable trend on social media where individuals showcase glucose monitors attached to their arms, claiming their blood sugar levels surged after consuming smoothies. However, Ruxton advises caution and encourages people not to take everything they see at face value. One Soka University of America study found that when people drank blended fruit, in comparison to eating it whole, their blood sugars went up less after blending. Ruxton suggests that the small seeds found in berries may be the reason for this effect. “Blending them can slow down the absorption of the sugars present in the fruit, leading to a reduced blood sugar level.” She also believes that glucose monitors aren’t accurate enough and they may “overexaggerate blood sugars”. A January 2025 study has backed this up, finding that some monitors exaggerated blood sugars by more than three times in comparison to a finger prick blood sampling. Myth 4: It's not advisable to have tea before going to sleep. Many sources recommend that you should have your final cup of tea at least six hours prior to going to bed, as it is often considered too stimulating. However, Ruxton suggests that this might not be the case. With less than half of the caffeine you would find in a cup of coffee, tea also contains an amino acid called L-Theanine, she notes. "The blend of L-Theanine and caffeine tends to promote relaxation in individuals." View pictures in App save up to 80% data. (Stock Image by Alamy) A 2023 study found that people who had a regular black tea or a herbal tea in the evening, actually sleep much better. "Ruxton clarified that the calming effect is attributed to L-Theanine and polyphenols, which are plant-based compounds known to promote relaxation and enhance a tranquil state of mind." Myth 5: Carbs are bad foryou Carbs are not the enemy. They “actually have got one of the lowest calorie levels per gram per serving. You get [approaximately] four calories per gram”, Ruxton said. "Fat provides nine calories for every gram, while alcohol contributes seven calories per gram, which means that carbohydrates have a lower calorie density." Ruxton suggests that the negative perception of carbohydrates is largely influenced by the foods that people choose to combine with them. For instance, it's not the burger bun itself that contributes significantly to calorie intake; rather, it may be the cheese, sauces, and various toppings that add to the total caloric content.