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These fig and almond snack bars are brain healthy, delicious and beautiful-- a true masterpiece!

Katie Sullivan Morford is a food writer and registered dietitian with more than two decades of experience sharing her passion for food and nutrition through writing, teaching, and recipes. She is the author of three cookbooks: PREP, Rise & Shine, and Best Lunch Box Ever. She has written for dozens of magazines, including Real Simple, Better Homes & Gardens, Oprah, Parents, and the San Francisco Chronicle. She is the voice behind the blog Mom’s Kitchen Handbook, which features recipes and free meal plans. You can also find her on Instagram where she shares recipes and nutrition tips. Katie has an undergraduate degree in English literature and a Master’s Degree in Clinical Nutrition from New York University. She lives in San Francisco with her husband and a revolving door of three 20-something daughters. In her free time, she likes to stay active playing tennis, skiing, and practicing yoga, but is just as happy puttering in the garden or reading a good book. Her favorite activity is to turn the spoils of her local farmers’ market into dinner for friends at home. ​ Contact Information: Katie Sullivan Morford, MS, RDFood & Nutrition Writer Author of PREP, Rise & Shine, and Best Lunch Box Ever momskitchenhandbook.com IG @katiesmorford ​ At the salon: Katie demonstrated an easy and delicious bubbly mocktail suitable for the season. She showed us how to build a festive holiday cheese board. Finally she shared some thoughts on how to navigate the season feeling good as she demoed favorite bites and sweet treats. Click here to grab Katie's recipes.

Lisa Patel is a Clinical Associate Professor of Pediatrics at Stanford School of Medicine and she also works clinically as a pediatric hospitalist. She received her BS in Biology with Honors from Stanford University, a Master's in Environmental Sciences from the Yale School of the Environment, her medical degree from the Johns Hopkins School of Medicine and completed her training in pediatrics at UCSF. Lisa is the Executive Director, Medical Society Consortium on Climate and Health. She is a former Presidential Management Fellow for the Environmental Protection Agency where she coordinated the US Government's efforts on clean air and safe drinking water projects in South Asia in collaboration with the World Health Organization, and received the Trudy A. Specinar Award for her work. She is a member of the Executive Committee for the American Academy of Pediatrics Council on Environmental Health and Climate Change where she co-wrote a module on climate education for the American Board of Pediatrics. Dr. Patel is involved in mentoring students and residents, focusing on climate-resilient schools, environmental justice, sustainable healthcare, and medical education reform. Her op-eds have been published in the New York Times, CalMatters, EdSource, Bloomberg News, Morning Consult, among others and has been interviewed for her work by Washington Post, National Geographic, USA Today. She lives in San Francisco, CA with her two children and husband and in her free time enjoys hiking with her family, cooking plant-forward meals, doing yoga, and dancing. Contact info: @LisaPatelMD- Twitter https://medsocietiesforclimatehealth.org/ At the salon: Climate change is a profound health threat but also is an important opportunity to change our world for the better. Learn about the intersections between climate, health, and equity and what actions you can take as an individual to create a healthier, more just, and sustainable world. Click here to view the salon presentation. Click here to watch the salon video.

Did you know that several recent studies have shown that cancer rates in people under 50 years old have increased by nearly 80% over the last three decades (in Nature, JAMA and BMJ Oncology)? I’ve seen this in my own practice: over half of my current clients, as well as the members of our group coaching program, are under 50, and about a third were under 40 when they first reached out to me. My youngest client this year diagnosed with metastatic breast cancer was 28 years old! Although breast cancer had the highest number of incident cases in this “early-onset” group, gastrointestinal cancers (colon, rectal, stomach, esophageal, appendix and bile duct) had the fastest-growing incidence rates. One in five new cases of colorectal cancer in the United States occurs in people younger than 55. According to the American Cancer Society, this rate has almost doubled over the past three decades. Traditionally, cancer has been a secondary disease of aging, with 68 being the average age of diagnosis. The rate of getting cancer triples over the age of 60. Although this is still true, research is showing that since the 1990s, cancer among older adults has been declining, while cancers in people under 50 are rising. Cancer is still the second leading cause of death both in the US and globally (right behind heart disease). An estimated 1.9 million new cancer cases are diagnosed each year in the US. And in 2020, about 10 million people died of cancer worldwide, according to the World Health Organization. So, the most critical question — one that is much on my mind — is WHY are cancer rates climbing in younger people? Increased screening may partially explain the rise, but to fully understand this phenomenon, we need first to understand the real causes of cancer. Causes of cancer Cancer is a disease of uncontrolled cell proliferation of mutated cells, with cells growing and spreading to other parts of the body. This occurs when the genetic information in our cells responsible for keeping cell growth in check is damaged, which explains why it has historically been more common in older people who have had more time to acquire these mutations. The concerning aspect of what is happening today is that people’s cells and bodies are aging quicker, as Dr. Mark Hyman explains in great detail in his book Young Forever. WHY are people aging more quickly and, consequently, making it easier for cancer to grow? Let’s dive into the three primary reasons I believe this is happening. 1. Toxic burden The first and arguably most important reason is the sheer number of toxins we are exposed to now compared to our historical exposure rates. Eighty-four thousand chemicals have been introduced into the environment since 1990, and fewer than 1% have actually been tested for safety! An alarming statistic in a study by the Environmental Working Group, in collaboration with Commonweal, is that the average newborn today has 287 known toxins in their umbilical cord blood before they even take their first breath. If a baby also happens to have suboptimal or poor genotypes in their detoxification pathways, they are going to have a challenging time clearing these chemicals. Suppose they were also born via cesarian section (worldwide, about 21% of babies are born via c-section) and fed infant formula. In that case, these factors likely interfered with the development of their microbiome (the collection of all microbes that naturally live in our gut) and consequently weakened their immune system. And then when they do start to eat solid foods, they consume the ultra-processed baby, toddler and kid-friendly foods that are widely available now… You can see how this sets the stage for disease and early aging. The following is a discussion of the toxins burdening our systems. Ultra-processed foods Ultra-processed food is everywhere; even foods marketed as “healthy” are highly processed food-like substances instead of real, whole food. In addition to being devoid or having very minimal amounts of real nutrients, they are also often full of sugar, refined flours, inflammatory fats, stabilizers, thickeners, colors, flavors, and more. According to a large-scale prospective analysis published in The Lancet from January 2023, higher ultra-processed food (UPF) consumption may be linked to an increased burden and mortality for overall cancers and certain site-specific cancers, especially ovarian & breast cancer. Environmental chemicals Then there’s the wide variety of environmental chemicals we’re exposed to from the pesticides or herbicides used to grow our food (especially glyphosate, a likely carcinogen). Then, there are the chemicals found in our water and from air pollution and the chemicals in our cosmetics and body care products, laundry detergents, clothing, cleaning products, new home and car materials, scented products, plastic wraps and bottles… You get the idea; the list goes on and on! Many of these chemicals are carcinogenic, and some have also been shown to disrupt our hormones. Tobacco & alcohol And what about the chemicals we choose to consume, like tobacco or alcohol? According to the World Health Organization, in 2020, almost 25% of the world’s population used tobacco; even more used alcohol. The link between tobacco and cancer has already been well established. In terms of alcohol, we now know there is no safe level of alcohol consumption when it comes to cancer. According to IARC data, alcohol intake accounted for about 4% of all cancers diagnosed globally in 2020. The most prominent link is between alcohol and breast cancer risk, but this most recent data also shows six other cancer types — oral cavity, pharyngeal, laryngeal, esophageal, colorectal and liver cancer — being attributed to alcohol consumption, and emerging evidence suggests stomach and pancreatic cancer may be as well. Medications & genetic risk The sheer volume of medications we take throughout our lifetime is staggering. We start when we’re very young with antibiotics and acetaminophen, and then may add in antacids or antidepressants. These drugs all disrupt the gut microbiome, and that influences our immune system. Some have also been shown to deplete glutathione, our body’s main detoxifying compound. Back to that poor baby born today. What if your genetics have not set you up to handle this level of toxic exposure? What if you have suboptimal or poor genotypes that make it harder for you to clear these toxins? You’re subject to more inflammation, more oxidation and more risk for DNA mutation. And what if, genetically, you also have a more challenging time clearing your hormones or are more at risk for estrogen toxicity, as I see in many of my breast cancer clients? This all, unfortunately, sets the stage for cancer to develop and grow in younger people. 2. Modern lifestyle & culture In addition to being exposed to high levels of external toxins, we are also exposed to high levels of internal toxins from chronic stress, emotional trauma, and increasing isolation and loneliness…especially during the Covid pandemic. All alone, stress can disrupt our immune system, increase inflammation and increase the risk for cancer. It can even influence genetic expression. When we add on the burden of emotional wounds and lack of community or support, we create an environment (terrain) in our body that makes it easier for cancer to grow. The work environment for many people under 50 today involves long hours indoors, usually in front of a computer screen, sometimes with a long commute in traffic. We’re spending more time under artificial lighting, disconnected from nature and the sun, and with chronic EMF exposure from the electronics and Wi-Fi all around us. We also spend most of the day sitting, which has now become the new smoking in terms of risk for disease. Sitting for long periods increases the risk of obesity, high blood pressure, high blood sugar and metabolic dysfunction, which in turn can increase the risk of cancer. Then, once we leave work, we may come home to sit some more — in front of the TV, our phones, computers or gaming equipment. We pair that with take-out food or something processed and easy to heat up. We may stay up late in front of our blue screens, which disrupts our circadian rhythms, causing poor sleep — only to wake up early to get back to work. Sleep is a time for healing and repair. Detoxification, autophagy (the body’s way of cleaning out damaged cells to generate newer, healthier cells) and immune regeneration occur during sleep. When we miss out on healthy sleep, the body begins to degrade, and again, we set the stage for cancer to grow. I say “we” in this picture I’ve painted because it is the kind of life most of my generation —and those who are younger — lead. I lived this life, too, before my family and I made a bold decision to move to France and change our way of life. Although a single lifestyle factor may not be enough to cause increased rates of cancer for an entire generation of people, the combination of factors certainly is. 3. Immune dysfunction Although many physiological systems are involved in cancer prevention, the immune system is our primary defense. It recognizes, manages and disables cancer cells before they can progress. When the immune system is impaired, cancer cells multiply unchecked and overwhelm the immune system. What impairs the immune system? All of the factors mentioned thus far: toxins, stress, poor sleep, poor diet and lack of exercise and time outside. Other culprits include microbiome imbalance, leaky gut and chronic infections (like parasites, Epstein Barr, Lyme, herpes, H. pylori, HPV, etc.). One hallmark sign of a disrupted immune system is autoimmunity. I do not think it’s a coincidence that autoimmune diseases are also on the rise. They share many contributing factors with cancer and premature aging, and some researchers believe they are actually just two sides of the same coin. Let’s change course I firmly believe that we can turn the tide on cancer and begin to lower these alarming statistics. In an extensive review of early-onset cancers in Nature, the researchers found that the early life “exposome,” which encompasses an individual’s diet, lifestyle, weight, environmental exposures and microbiome, has changed substantially in the last several decades. The data now show that the risk for early-onset cancer increases with each generation, something known as the “birth cohort effect.” This essentially means that every new generation has an increased risk for cancer compared to the generation preceding them. The good news is that we can shift our exposome (diet, lifestyle and chemical exposures) today to decrease these risks in the future. Ultimately, there is A LOT we can do to stay healthy and cancer-free AND help our kids remain cancer-free. Here’s a summary of where you can start: Take an honest inventory of all your toxic exposures. Remove the ones you can and minimize your exposure to the rest. Here’s a list to help you get started. Remove ultra-processed food from your diet and replace it with a nutrient-dense, whole-food, plant-heavy diet. Start with real food here. Optimize your detoxification pathways with a plant-focused diet, sufficient hydration, body movement, sweating, fasting and more. Get more ideas here. Get outside every day, ideally first thing in the morning, to get sun in your eyes to support better circadian rhythms. Limit your exposure to light and electronics in the evening; ideally, don’t use electronics for at least one hour before bed to support deep and restorative sleep. Go to bed earlier and ensure you get at least seven hours of sleep every night. Here are some ideas if you’re currently struggling with sleep. Take walking, standing and stretch breaks during your workday and, if possible, get a standing desk so you’re not sitting all day. Schedule time during your day to move your body. Bonus points if it’s outside! Add support strategies to your day to minimize stressors and help release tension and stress (e.g., exercise and meditation). Reach out to friends and family members and build a strong support network. Another critical factor is to raise awareness about your unique risk factors for cancer. Take our Cancer Risk Questionnaire on the seven systems of cancer prevention and watch our Free Masterclass if you haven’t already. You can do both here. Address the root causes of cancer while taking steps to optimize your systems of cancer prevention. Get an annual physical that includes some blood markers that help assess the “terrain” in which cancer can grow: blood sugar, insulin, inflammation, etc. Here is a list of labs I encourage my clients to check annually: C-Reactive Protein Homocysteine Ferritin, Serum GGT Hemoglobin A1C Insulin, Fasting Insulin-Like Growth Factor-1 (IGF-1) Magnesium Vitamin B12 and Folate Vitamin D, 25-Hydroxy {plus} standard CBC, Metabolic, Lipid and Thyroid panels Pay attention to changes in your body: constant fatigue, blood in your stool, a lump that doesn’t go away (in your breast or somewhere else) or, honestly, any other change in your system that intuitively doesn’t feel right to you. The most important thing you can do is know your body and trust your intuition! Many free resources are available on the Ground & Root website to help you take action. Start with the free masterclass and Cancer Risk Questionnaire to determine your high-risk areas, and feel free to reach out for a free strategy session if you’d like to chat more about diving deeper into your unique cancer risks and designing a personalized plan to help you stay cancer-free. Dionne Detraz, RD Dionne Detraz is an Integrative and Functional Cancer Dietitian, author of The Cancer Diet Cookbook and founder of Ground & Root Cancer Nutrition, an online dietetics practice specializing in functional nutrition for cancer survivors. Dionne’s practice was born out of the need to help cancer survivors fully ground themselves in the healing process while working to uncover the potential root causes of their diagnosis by using a holistic mind-body-spirit approach. Ground & Root offers holistic support at each stage of the healing journey (during treatment, post-treatment and recurrence prevention). Dionne’s experience includes over 20 years working in health education, wellness and nutrition. She has worked in conventional medical settings, infusion clinics, an integrative medicine clinic and, for the last seven years, in private practice. Her education and experience include a unique blend of Western medical nutrition therapy and integrative and functional medicine. She brings training and experience from the University of California San Francisco Osher Center for Integrative Medicine, Kaiser Permanente and MD Anderson Cancer Center. Ground & Root Cancer Nutrition support@groundandroot.com Facebook: @groundandroot.nutrition Instagram: @groundandroot.nutrition

Is it healthy for humans to eat food made in bioreactors and Petri dishes? In late 2022, the US Food and Drug Administration (FDA) concluded that human food made from cultured animal cells is safe. In June 2023, the USDA issued grants of inspection to two companies, which allowed two restaurants to include cell-cultivated meat on their menus. For the past few decades, consumers have wondered about the comparative human health and environmental effects of consuming alternative meat products. The launch of plant-based Beyond Meat in 2012 intensified interest in the topic. Since then, the production and consumption of alternative meats have increased rapidly across the country. However, the evidence for its relative merits is mixed, as we shared in this article. And questions about such benefits will only increase with the launch of cell-cultivated meat. So how do these new meat products compare—and should consumers consider trying them? What is cell-cultivated meat? Cell-cultivated meat—also known as cell-based, cultured, clean or lab-grown meat—is a product grown from animal cells in a controlled environment. It is distinct from plant-based meats, which are vegan by definition, because it’s produced from animal cells. It’s expected that meat eaters keen to reduce their environmental impact will be the first and primary consumers, rather than vegans who have espoused alternative meat products for decades. Cell-based meat has the same appearance, taste and texture as real meat, so it is not a far stretch for meat eaters to incorporate it into their diets. While most growth media initially contained fetal bovine serum (from a living cow fetus’ blood, meaning they were not vegan), a few companies have recently developed meats produced with synthetic alternatives, and they can be considered vegetarian. While a handful of restaurants have incorporated cell-cultivated meat into their menus, no food made from cultured animal cells is yet available for retail sale in the US. Manufacturers are currently working on scaling their processes to produce enough meat at a competitive price (as well as completing the necessary step of receiving FDA and USDA approval). The world’s first tasting of cell-based meat was a hamburger presented in London in 2013 that cost $330,000 to produce. Since then, enormous amounts of time and dollars invested in research have resulted in new processes and materials to help bring down this marginal cost. Indeed, as of 2021, 107 cell-based meat and seafood companies worldwide had raised $1.38 billion (from various wealthy individuals, meat industry partners and venture capital firms) for their research and development. Notably, while sales of plant-based meat had been increasing in recent years—and even into the COVID-19 pandemic—sales started to slow by late 2022. The question, therefore, is what the demand will be by the time cell-based meat launches and how sustainable it will be over time. How is cell-cultivated meat produced? The production process begins with extracting stem cells from an animal. Next, these cells are bathed in a nutrient-rich medium and then grown in a bioreactor. This cell proliferation yields unstructured meat cells; to create a structured piece of meat (such as steak or a chicken thigh), the cells must be built upon a scaffold. Scaffolding used in this process is edible and made of materials such as mushroom fiber, collagen and soy protein. The entire process can take two to eight weeks, depending on the steps needed for the particular end product. These steps are shown in the figure below. Note: the bioreactor designs and other details of the process can vary widely. What is the nutritional value of cell-based meat? Cell-based meat can be made to have essentially the same nutritional value as real meat. Unlike many plant-based meat alternatives with more than 20 ingredients (many of which are ultra-processed), its only components are muscle and fat. While it’s possible that cell-based meat could be modified to contain more omega-3 fatty acids, less saturated fat or more vitamins and minerals to make it more healthful, this would require additional processing steps. Similarly, vitamins and minerals would need to be added to match what is traditionally found in real meat and seafood products. Further, meat and seafood currently under development wouldn’t contain collagen by default (however, one cell-based company has recently developed a cultivated collagen that could be used for supplements or other purposes, so it could potentially be added to future products). When will cell-cultivated meat be available? On November 16, 2022, the FDA completed its first pre-market consultation of a human food made from cultured animal cells. UPSIDE Foods submitted information on its fillets made from cultured chicken cells, and the FDA had no concerns or questions about its safety conclusion—essentially giving the company approval to proceed to market. The company’s final pre-market step was for its production facility to meet applicable USDA and FDA requirements, which happened in June 2023. (In contrast to the necessary USDA oversight for traditional meat, the FDA and USDA agreed in 2019 that the two agencies would jointly oversee cultured meat.) UPSIDE Food's cell-cultivated meat is now being offered at a restaurant in San Fransico. Eat Just received similar approval, and it is now on the menu at a José Andrés restaurant in Washington, DC. Going forward, the FDA anticipates reviewing submissions from other cultured meat producers and issuing guidance (which will be available for public comment) to assist these companies in preparing for pre-market consultations. It will likely be many months before this meat is available for retail sale in the US and reaches price parity with real meat. Singapore was the first country to approve the sale of cultured chicken from the company Eat Just in 2020, and it opened the world’s largest plant to produce lab-grown meat in Asia in early 2023. What are the benefits of producing and consuming cell-based meat? Most of the benefits of eating cell-based meat derive from the potential to reduce our reliance on animal agriculture methods that have been destructive to human and environmental health. Companies developing cell-based meat contributed data to two studies published in 2021. One, a life cycle assessment, estimated that cultured meat will cause up to 92% less global warming and 93% less air pollution and use up to 95% less land and 78% less water than conventional meat. (Note these estimates correspond to beef, which is the type of livestock with the most significant environmental impact among those assessed.) Consuming cell-based meat could also help to avoid the deforestation associated with animal agriculture in other countries (such as Brazil). Because it’s grown in controlled conditions and without antibiotics, cell-based meat could avoid foodborne illnesses (such as E. coli) and other diseases transmitted by animals. Replacing real meat with cell-based meat would drastically reduce the total number of animals needed to be raised and killed to feed humans. And despite many negative perceptions of the taste of plant-based meats, preliminary taste tests of cell-based meat indicate that even culinary experts cannot distinguish between them and real meats based on their appearance, flavor or smell. What are the barriers to producing and consuming cell-based meat? Cell-based meat is yet to be on the retail market and relies on new, advanced technology; therefore, it will be expensive when it first becomes available. The lowest possible cost estimate—which includes assumptions such as a concerted research effort to improve the process and inputs, favorable financing arrangements, enhanced production efficiencies, payback periods and a menu of financing strategies and incentives to lower the cost burden on manufacturers (enabling them to install new infrastructure at high rates)—is $2.92 per pound by 2030. This is notably lower than the average price of ground beef ($5.11 per pound as of September 2023), but the price would not likely be that low. Current technology also can’t produce cell-based meat at a scale that would allow it to replace a significant share of the meat market. Another barrier to consumer uptake is that religious groups that have traditionally avoided particular types of meat or only eat meat that has been slaughtered in a certain way may not be receptive. Muslim and Jewish religious leaders and individual consumers are still considering and debating whether cell-based meat can be considered halal or kosher, respectively. The receptivity by Hindus, Jains and other religious groups that traditionally eschew meat or use it for spiritual practices is similarly questionable. Poor perception of this artificial meat form among the broader consumer base and the complicated regulatory approval process may also slow and limit uptake. A complete understanding of the environmental burden associated with production—including the number of materials (e.g., plastics) needed and the waste generated—is also not yet available. Finally, there are various benefits associated with real meat that will not be realized with cell-based food production. For example, animals raised in regenerative, diverse systems can yield environmental benefits (e.g., nutrient cycling and carbon storage). There are also sociocultural benefits (e.g., income and food security for rural populations that can’t grow row crops, history and the terroir—the characteristic taste and flavor imparted by the environment in which food is produced—associated with traditional foods and recipes) that are closely associated with animal agriculture throughout the world. How can I learn more? Since cell-based meat isn’t available for purchase yet, there is no urgent need to figure out how to navigate the nutrition claims, price comparisons and other confusing aspects of yet another alternative meat product. In the meantime, you can learn more and stay up to date through the following comprehensive resources: Read more about the science, policy and industry initiatives related to clean meat from the Good Food Institute, a nonprofit think tank network of organizations advancing alternative proteins (including cultured meat) FDA’s “Human Food Made with Cultured Animal Cells” page contains the inventory of completed pre-market consultations for food made from cultured cells (just two as of October 2023), past FDA statements and webinar recordings about the topic and regulatory information Resources Baker A. Cultivated Meat Passes the Taste Test. Time. time.com/6140206/cultivated-meat-passes-the-taste-test/. Accessed December 4, 2022. Califf RM. FDA Spurs Innovation for Human Food from Animal Cell Culture Technology. Food and Drug Administration. November 16, 2022. fda.gov/news-events/press-announcements/fda-spurs-innovation-human-food-animal-cell-culture-technology Creswell J. Beyond Meat Is Struggling, and the Plant-Based Meat Industry Worries. New York Times. November 21, 2022. nytimes.com/2022/11/21/business/beyond-meat-industry.html. Accessed December 4, 2022. Good Food Institute. “State of the Industry Report: Cultivated Meat and Seafood.” July 13, 2022. gfi.org/resource/cultivated-meat-eggs-and-dairy-state-of-the-industry-report/ Ong SY. Eat Just to Open Asia’s Largest Cultivated Meat Facility in 2023. Bloomberg. June 10, 2022. bloomberg.com/news/articles/2022-06-10/eat-just-to-open-asia-s-largest-cultivated-meat-facility-in-2023 Swartz E. New studies show cultivated meat can have massive environmental benefits and be cost-competitive by 2030. Good Food Institute. March 9, 2021. gfi.org/blog/cultivated-meat-lca-tea/ US Bureau of Labor Statistics. Average price data (in US dollars), selected items. bls.gov/charts/consumer-price-index/consumer-price-index-average-price-data.htm Christina Badaracco, MPH, RD Christina is a registered dietitian and author who aims to improve access to healthy and sustainable food and educate Americans about the connections between food and health. She loves to experiment with healthy recipes in the kitchen and share her creations to inspire others to cook. Christina completed her dietetic internship at Massachusetts General Hospital and earned her Master of Public Health degree from the University of California, Berkeley. Previously, she graduated with a degree in Ecology and Evolutionary Biology from Princeton University, after conducting her thesis on sustainable agriculture and energy in Kenya. She has done clinical nutrition research at the National Institutes of Health, menu planning and nutrition education at the Oakland Unified School District and communications at the Environmental Protection Agency's Office of Water. She has also enjoyed contributing to children’s gardens, farmers markets and a number of organic farms. cbadarac@gmail.com www.linkedin.com/in/christina-badaracco/

Nothing is better than a delicious, fresh and seasonal tomato soup! Ina Garten hit this recipe out of the park! It is super easy with minimal amount of ingredients. Ingredients: 3 pounds ripe plum tomatoes, cut in half lengthwise ¼ cup plus 2 tablespoons good olive oil 1 tablespoon kosher salt 1 ½ teaspoons freshly ground black pepper 2 cups chopped yellow onions (2 onions) 6 garlic cloves, minced 2 tablespoons unsalted butter ¼ teaspoon crushed red pepper flake 1 (28-ounce) canned plum tomatoes, with their juice 4 cups fresh basil leaves, packed 1 teaspoon fresh thyme leaves 1 quart chicken stock or water Instructions: • Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes. • In an 8-quart stockpot over medium heat, saute' the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

This recipe is full of flavors that are out of this world! The combination of honey, red chili flakes, shallots, feta and tomatoes... AMAZING! The addition of chickpeas adds some healthy beans and some crunch. Ingredients: 3 cups cooked chickpeas (homemade or two 15-ounce cans), drained, rinsed and shaken dry 2 pints (16 to 20 ounces) cherry or Sungold tomatoes 1 shallot, thinly sliced ¼ cup extra-virgin olive oil 2 tablespoons honey 1 teaspoon mild chili flakes (like gochugaru) or ½ teaspoon red-pepper flakes Kosher salt (such as Diamond Crystal) 2 (6- to 8-ounce) blocks of feta (see Tip), sliced 1-inch-thick Directions: Heat the oven to 400 degrees. On a baking sheet, stir together the chickpeas, tomatoes, shallot, olive oil, honey and chili flakes. Season with salt, then spread in an even layer. Arrange the feta among the chickpeas. Roast until the feta and tomatoes are soft and the chickpeas are golden brown, 30 to 35 minutes (no need to stir). Eat right away. (The feta will harden as it cools; reheat leftovers.) TIP Avoid feta made with cow’s milk, which does not have enough fat to withstand roasting.

Karen Gould has been a licensed Marriage and Family Therapist since 1988, as well as an Art Therapist, having received her Master's degree from Loyola Marymount University. She treats adults of all ages, as well as couples and families. ​ As an adjunct to her practice, Karen presents seminars on Keeping Your Marriage Strong, Raising Your Daughter With A Healthy Body Image, and The Six Facets of a Balanced Life. She’s also available for private Creative Exploration groups. ​ Karen was the co-writer/director/actor of the popular comedy-musical The Shlepperellas: Mothers Gone Mad. She is an avid hiker, traveler, tennis player, and spiritual seeker. Karen loves making art and spending time with her family. ​ Contact Information: www.KarenGouldMFT.com (650) 324-4429 ​ At the salon: Karen taught us how to focus our energies on six dimensions which will help fortify our lives with strength and purpose and lead us toward wholeness. Too often, when we're feeling out-of-sorts, or struggling with a transition from one stage of life to another, we expect the people closest to us to fill us up. We forget to first look inward and access our own resources. Click here to see the salon slide presentation.

As a physician/surgeon and chef, organization, efficiency and quality are essential to me. Like many of you juggling personal and professional responsibilities, I’m always searching for time-saving and stress-reducing tips that make delicious and nutritious foods a realistic and achievable part of everyday life. Here, I share some pointers that I’ve learned from others and implemented in my own life. Before shopping: Make a list – Have a grocery list and add to it as you think of items. Make it accessible to others you live with (if applicable), whether handwritten or electronic. I love the reminders phone app because my partner and I can create a shared list. Use reusable shopping bags – Buy them and put them by the door of your home or in your vehicle so they’re easy to remember. It’s a simple way to reduce plastic and paper waste significantly. While shopping: Shop the perimeter – Fresh foods, including fruits and vegetables, tend to be around the perimeter, while processed foods tend to be in the center aisles. Start shopping along the edge to fill your cart mostly with fresh foods. Don’t shop hungry – If you’re hungry, you’re more inclined to buy less healthy foods like processed, pre-prepared foods. If you are heading to the store on an empty stomach, grab a nourishing snack before you start your rounds. Shop seasonally when possible – Learn what produce is seasonal in your region. Try to incorporate some of those items into your shopping. Seasonal produce is more delicious, nutrient-dense, environmentally sustainable, and it’s often budget-friendly. Other seasonal opportunities include roadside farm stands, farmers markets and co-ops; these are great ways to support your community and local economy. Try grocery delivery or curbside pick-up – If shopping is a barrier to eating home-prepared foods, experiment with grocery delivery or curbside pick-up to save time and transportation. Kitchen organization: Meal prep – Prepare ingredients you plan to use later when you have more time. Chop vegetables and cook grains that can be stored and used in a variety of recipes throughout the week. Batch cook – Double, triple or even quadruple a recipe to have leftovers later in the week. Consider the option to freeze leftovers for easy thawing and reheating when you don’t have time to cook. Many soups and stews freeze and reheat well. Establish an organization system – Invest in durable, heat-safe, reusable food storage containers for meal prep ingredients and batch-cooked meals. Label them with what’s inside and the date prepared. Put foods that need to be eaten first toward the front of the fridge and those with more time left toward the back. Perform a fridge clean-out and inventory every week or every couple of weeks. Organize and label pantry items like grains and spices. Master the mise en place – This French culinary term for “put in place” is the essential role of a sous chef. Before you begin cooking a recipe, pull, organize and prepare all your ingredients. Chop vegetables, measure out spices, etc. Then, start cooking. This makes the cooking process both more efficient and enjoyable. Develop your staples – Develop a rotation of meals you enjoy and know how to make easily so they don’t require much brain power or effort to plan and prepare. Explore and experiment – Eating the same meals all the time can get boring. With some frequency (once a week or once every few weeks), challenge yourself to try a new recipe. If you’re a cookbook person, food blog reader or social media follower, bookmark recipes you are interested in trying. If it’s a keeper, find a way to save or bookmark it. Reflect on what you would keep or change. This process will help you slowly grow and personalize your repertoire. When eating out, try new restaurants and cuisines for inspiration. Have canned, jarred and frozen real food ingredients stocked – These especially come in handy when you don’t have a chance to shop for fresh foods or when your favorite foods are not in season. Foods are often canned or frozen in season, and they are nutrient-dense — but watch out for added salt and sugar. Select low- or no-sodium beans, vegetables, stock/broth, soups and tomato sauces with less or no added salt and sugar. Nourish and flourish Opt for fewer ingredients and real food ingredients – When purchasing packaged foods, scan the ingredients list and opt for items with fewer ingredients whose names you understand. Minimize preservatives and additives like artificial sweeteners, flavors and dyes. Healthy swaps and additions in your kitchen – Find ways to make your favorite foods more nourishing. Swap white rice for whole grains like brown or wild rice, or quinoa and white pasta for whole wheat or bean pasta. Try baked or air-fried tofu, tempeh or other plant proteins instead of chicken, pork or beef. Add fresh vegetables like sliced bell peppers or halved cherry tomatoes to macaroni and cheese. Top pizza with spices, fresh basil or arugula. Use low- or no-sodium vegetable broth/stock instead of chicken or beef in your soups and stews. Add unsweetened non-dairy milks (soy, oat, almond, cashew, etc.) to your coffee, smoothies, cereal and oatmeal instead of cow’s milk. Drink water (flavor with citrus if you like) instead of sugar-sweetened beverages. Try health-focused meal delivery services – If you aren’t a fan of cooking or it’s just not realistic time-wise, try some health-focused meal prep or prepared-meal delivery services. Having some healthy meals you can count on can reduce your fast food consumption and takeout. “The protein flip” – Aim for a plate that is mostly plants (vegetables, fruits, whole grains, beans, nuts) instead of animal products (meat, eggs, dairy) and mostly whole foods instead of processed foods. If eating animal products, think of them as a condiment. Make whole plant foods the main attraction. Copyright © 2019 Michelle Hauser, MD, MS, MPA, FACLM, Chef. All rights reserved. Published and distributed by the American College of Lifestyle Medicine (lifestylemedicine.org). All rights reserved. Photo by Jeanne Rosner, MD. Recipe here. “The dessert flip” – Instead of never eating dessert or eating a large dessert, try having a small portion of dessert (one small scoop of ice cream or a thin slice of cake or pie) and complement it with something nourishing like a plate of fresh fruits or a handful of dried fruits, nuts and dark chocolate. Nutritional sprinkles – Nuts, seeds, spices and herbs! They add color, scent, texture and flavor to a dish, as well as many healthful benefits. Nuts and seeds have plant protein and fiber, and spices and herbs are often anti-inflammatory. Adding these nutritional powerhouses to your daily cooking routine requires little time or effort. Be creative. I love adding nuts and seeds as soup and salad toppers; chia, flax and hemp seeds or nut butters to smoothies and yogurt bowls; and spices and herbs to curries, one-pot meals, pastas and pizzas. And, finally, be open to evolution – Use trial and error to discover which strategies work for you and be open to change. Routines are helpful, but being too strict can become overwhelming. Being flexible and self-compassionate is important. Compile a toolkit of strategies you can pull from, depending on the situation. There is a wealth of knowledge and experience in this community. We would love to hear what has worked for you! Carlie Arbaugh, MD, Chef Dr. Carlie Arbaugh holds a BS in Human Biology, Health and Society from the Division of Nutritional Sciences and College of Human Ecology at Cornell University, an MD from Stanford School of Medicine and certifications in Plant-Based Nutrition (Cornell) and Culinary Arts (Rouxbe Culinary School). She is currently training as a general surgeon at Stanford Healthcare. Carlie is passionate about the intersection of deliciousness, health promotion, environmental sustainability and social justice within food systems. She truly believes that food is central to medicine (both prevention and treatment), community and culture. To connect: Email: carliea@stanford.edu Instagram: @mirepoixmd

This is a super delicious and decadent dessert! It is made with silken tofu, yet no one will know this, I promise! Serve with fresh fruit. Ingredients- Crust: 1 cup (175 g) pitted dates, packed 1 1⁄2 cups (190 g) toasted walnuts or almonds ⅓ cup (40 g) Dutch cocoa powder Pie filling: 2 12-oz. packages (680 g total) firm silken tofu 1⁄4 cup (60 ml) maple syrup 2 tsp (10 ml) pure vanilla extract Pinch of salt, optional 2 1⁄2 cups (440 g) dark chocolate chips or chunks, melted Topping (optional): 1 14.5-ounce (400 g) can full-fat coconut milk or coconut cream, refrigerated overnight 1⁄2 tsp (2.5 ml) pure vanilla extract Powdered sugar, to taste (generally, a couple tablespoons) or agave syrup Fresh berries or chocolate shavings, optional Instructions: 1. Add dates to a mixing bowl and cover with hot water; soak 10 minutes. Then drain and set aside. 2. Crust: To make crust, pulse nuts and cocoa powder in a food processor until the mixture resembles a meal; remove from processor. Next, add drained dates and pulse until this resembles a slightly chunky paste. Add back in nut mixture and pulse just to combine. Dump mixture into an oiled 9- or 10-inch (23- or 25-cm) springform pan or 12-inch (30-cm) tart pan, cover with plastic and press to cover the bottom of pan and first 1 1⁄2 inches (3.75 cm) of 3. Filling: To make the filling, add tofu, maple syrup, vanilla extract, and salt (optional) to a blender and blend until completely smooth. Meanwhile, add chocolate to a glass mixing bowl and melt in the microwave by heating for 15 second increments then stirring repeatedly until chocolate is completely melted and warm to the touch. Pour chocolate into blender while running on low to combine then increase speed to whip and incorporate a little air which will lighten the mousse. Pour filling into prepared crust and refrigerate overnight. 4. Topping: Open can of coconut milk or cream and scrape solid portion of contents into a mixing bowl. If using coconut cream, use only 1/3 to 1⁄2 the can. Add vanilla extract and a couple tablespoons of powdered sugar or agave syrup and whip with hand mixer, stand mixer, or whisk until it resembles whipped cream. Adjust sweetness with more sugar as desired. Refrigerate if not using immediately. 5. Assembly: Remove pie from refrigerator and spread on or decorate with whipped coconut cream topping. Top with fresh berries or chocolate shavings as desired. Serve or refrigerate until serving. Notes: * The coconut topping can weep, so it’s best to add this to the pie just before serving. Alternatively, you can omit the whipped topping altogether for a more healthful dessert (with a lot fewer calories and less saturated fat). * Pie crust can be made ahead and frozen. Alternatively, you can use a prepare chocolate wafer or graham cracker crust OR another nut-based crust with equally delicious results.

In keeping with a growing interest in many different types of supplements, the demand for collagen supplements has accelerated in recent years. By 2030, the market is expected to reach $19.9 billion — which is slightly larger than the current market for fiber supplements. Purported to improve hair, skin and nails, collagen is often sought for cosmetic purposes, but it plays many different essential roles in the body. Can our bodies get enough collagen through our diet, or are supplements necessary? And even if supplements aren't harmful, are they actually helping to achieve the desired outcome? What is collagen, and what are its roles in the body? Collagen is the most abundant protein in the human body, comprising roughly one-third of all proteins in our bodies. Like all proteins, it consists of chains of amino acids known as polypeptides. These chains make up collagen molecules, which are bundled together into collagen fibrils, which, in turn, are bundled together into collagen fibers. Collagen fibrils exhibit a banding pattern that reflects repeated segments across the fibril's length. Collagen is the primary building block of the skin, muscles, bones, tendons, ligaments and other connective tissues. It is also found in various organs, blood vessels and the intestinal lining. Its fiber-like structure is used to make connective tissue that helps maintain strength and resilience in the body's various tissues. More specific roles of collagen include: Helping to replace dead skin cells Providing a protective covering for organs Imparting structure, strength and elasticity to the skin Promoting blood clotting There are 28 known types of collagen — with type I comprising over 90% of the collagen in the body. The most common types are shown below. These groupings generally reflect the kinds of structures they form in the body. Each collagen type has a specific structure, function and manner of assembly with other collagen types. For example, one type is involved in cartilage calcification (or converting cartilage into bone), another supports adhesion between layers of the skin and another helps transmit signals between neurons. Several types of collagen comprise each fibril, and they collectively impart the structure and function that the fibrils need. How do our bodies produce collagen? Collagen can be endogenous, meaning that our bodies produce it, or exogenous, meaning that we consume it from external sources. When our bodies make collagen, they rely on various nutrients to form collagen by combining amino acids, which we obtain through food (or from available amino acids in the body) and serve as building blocks of new proteins. The body needs several key nutrients to produce collagen, listed in the table below. As we age, existing collagen breaks down, and the body's production of new collagen becomes less efficient. Other environmental and lifestyle factors — such as excessive sun exposure, smoking, excessive alcohol and lack of sleep and exercise — can also impair collagen production. Reducing exposure to these stressors and eating an antioxidant-rich diet is essential to prevent damage. It may also be important to take proactive steps, like increasing exogenous intake through food or supplements, to support the body in producing even more collagen as it ages to ensure we have enough. Some health conditions can inhibit production. Genetic disorders such as Ehlers-Danlos syndrome (EDS) and osteogenesis imperfecta (OI) can impair our collagen production; they can weaken our connective tissue (EDS) or bones (OI). Also, autoimmune diseases (when the body's immune system attacks its own tissue) such as rheumatoid arthritis, lupus and scleroderma can cause collagen damage. It may be advisable for people with these conditions to increase intake as well. Where do we obtain collagen in the diet? We can consume fully formed collagen through various animal sources in our diet, such as: Gelatin Bone broth Fish bones and skin Cuts of meat with connective tissue However, many populations around the world eat fewer of these substances now that modern diets consist of more ultra-processed food. Even the whole meat and fish we eat are commonly pre-trimmed and wrapped in plastic at the grocery store, leaving behind little of the collagen-rich parts of the animal for us to consume. So, if you do eat meat, consider occasionally purchasing and consuming bone-in cuts of meat rather than pre-processed and packaged cuts or products. Consuming bone broth (ideally by making it with leftover bones at home) and fish with bones can also be good sources of collagen. When should people consider taking supplements of collagen? The growing evidence base indicates that specific collagen supplement dosages may benefit certain populations. Most studies have focused on joint and skin health. A few examples of studies assessing the effects of collagen supplements on the body include: A 2014 randomized clinical trial with 69 patients showed that supplementation of specific collagen peptides improved skin elasticity among women A 2019 randomized clinical trial with 128 patients showed that supplementation of collagen derived from chicken cartilage significantly reduced facial lines and wrinkles and crow's feet lines and wrinkles, increased skin elasticity and collagen in the skin, promoted a more youthful skin appearance and reduced skin dryness and erythema (or reddening of the skin) A 2021 systematic review concluded that collagen supplementation can improve joint functionality and reduce joint pain Notably, many of these studies contain fewer than 100 patients, which may limit the ability to generalize the findings. Also, most studies don't present results beyond one month after the intervention, so it's impossible to conclude that benefits will be maintained after supplementation ceases. What types of collagen supplements are best to take? Collagen supplements are typically taken orally and include hydrolyzed collagen, meaning the proteins have been broken down into their component peptides. Though collagen first became popular for use in topical applications in serums and creams, experts realized these media were ineffective because the applied collagen didn't reach the deeper layers of skin where it exists in our bodies; the fibers are too large to permeate the skin's outer layers. Supplements may be found in capsule, liquid, gummy or powder form. Because all are derived from animal sources, no true "vegan" version exists. As long as they contain the same main ingredients, there isn't likely a meaningful difference between the different forms of supplements in their effect on the body. The recommended dosage varies depending on the form, with larger doses typically recommended for powders. They may also contain other components that promote collagen formation, such as vitamin C and hyaluronic acid (a molecule that binds to many water molecules to increase hydration). Generally, studies have indicated that adults can safely consume between 2.5 to 15 grams of collagen per day. Overall, there is little evidence to suggest adverse effects can result from taking collagen supplements; however, they can be expensive, and it's not definitive that the peptides produced when collagen is digested will be directed to a specific area of the body to realize a desired outcome (or, as mentioned above, that changes will be permanent). Therefore, buying a high-quality supplement (often identifiable by third-party verification) with the right ingredients to meet your needs is important to avoid wasting money and maximize the potential benefit. How can I best maintain my body's stores of collagen? You can follow various lifestyle practices to maximize your body's production of collagen, including: Prioritize getting adequate, high-quality sleep every night Avoid smoking or exposure to secondhand smoke Limit the amount of time spent in direct sunlight during peak hours and wear sunscreen when outside or exposed to light through a window If you consume animal foods, choose cuts/pieces (at least periodically) that include connective tissue. Also, save and use bones from meat and fish to make a stock that will extract collagen and convert it into an edible format If you choose to take supplements, keep in mind that the US Food and Drug Administration doesn't regulate collagen supplements, so the efficacy and contents may not be exactly what the label shows. Choose brands that have received verification from third-party organizations like United States Pharmacopeia and read reviews from ConsumerLab or Consumer Reports about products that have been independently tested. Also, consider talking with your primary care doctor and/or registered dietitian to help ensure you choose the form and dosage of collagen that may be most effective to meet your needs. Resources Please view the resource materials here. Christina Badaracco, MPH, RD Christina is a registered dietitian and author who aims to improve access to healthy and sustainable food and educate Americans about the connections between food and health. She loves to experiment with healthy recipes in the kitchen and share her creations to inspire others to cook. Christina completed her dietetic internship at Massachusetts General Hospital and earned her Master of Public Health degree from the University of California, Berkeley. Previously, she graduated with a degree in Ecology and Evolutionary Biology from Princeton University, after conducting her thesis on sustainable agriculture and energy in Kenya. She has done clinical nutrition research at the National Institutes of Health, menu planning and nutrition education at the Oakland Unified School District and communications at the Environmental Protection Agency's Office of Water. She has also enjoyed contributing to children’s gardens, farmers markets and a number of organic farms. cbadarac@gmail.com www.linkedin.com/in/christina-badaracco/

It is the end of tomato season and this roasted white bean and tomato pasta by @alexaweibel is just the recipe you were looking for! It is out of this world easy and delicious! The combination of flavors and spices melds beautifully as the tomatoes roast. It is a perfect weekday meal that cooks up in no time. Ingredients: ¾ cup plus 2 tablespoons extra-virgin olive oil 1 large shallot, finely minced 2 tablespoons tomato paste 5 garlic cloves, thinly sliced ½ teaspoon finely chopped fresh rosemary (or ¼ teaspoon dried) ½ teaspoon red-pepper flakes ½ teaspoon granulated sugar 16 ounces cherry tomatoes, halved 1 (15-ounce) can small white beans (preferably navy or cannellini beans), rinsed (or 1⅓ cups cooked white beans) 1 pound orecchiette (or other shaped pasta that will cup or grasp the sauce) Freshly grated Parmesan or pecorino (optional), for serving Directions: •Heat the oven to 375 degrees. Bring a large pot of salted water to a boil over high. •In a small bowl, stir together ¼ cup olive oil with the shallot, tomato paste, garlic, rosemary, red-pepper flakes and sugar. On a large baking sheet, toss the tomatoes with the dressing; season generously with salt and pepper, then spread in an even layer. •On a second baking sheet, toss the beans with 2 tablespoons olive oil; season generously with salt and pepper. •Roast the tomatoes and beans, stirring halfway through, until tomatoes slump and beans crisp, about 25 minutes. •While the tomatoes and beans roast, cook the pasta until al dente. Reserve 1 cup pasta cooking water then drain pasta. •Transfer the beans and tomatoes to the pot. Add ¼ cup pasta cooking water to the sheet pan from the tomatoes and use a flexible spatula to scrape the browned bits from the bottom of the sheet pan; transfer to the pot, then repeat with another ¼ cup pasta cooking water. (One thing they’ll teach you in French culinary school: Never, ever discard the sucs, those browned bits at the bottom of the pan that carry deep flavor.) •Add the pasta and the remaining ½ cup olive oil to the pot; stir vigorously until saucy. Season generously with salt and pepper, then add extra pasta water as needed to moisten until glossy. Divide among wide, shallow bowls and top with grated cheese, if desired. Modification I made- I added just a splash of olive oil at the end (I did not add ½ cup as written in the recipe).