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Healthy Eating

Weekly Meal Plan: In-Season Meals to Enjoy Before Summer Officially Begins!



Eating in season is amazing because it allows you to enjoy the freshest fruits and vegetables in high season. Summer is just around the corner and there are so many wonderfully ripe summer fruits and vegetables to enjoy. These include arugula, beets, broccoli, cherries, mushrooms, radishes, rhubarb, sprouts, spinach, and strawberries.

However, summer doesn’t officially start until June 20th, so how do you eat seasonally when you are apparently in the transition period? Don’t worry, this food guide includes fruits and vegetables that are in season so you can eat in season before the midsummer season starts!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy! And don’t forget to check out our weekly menu archive!

Are you ready for a week of delicious vegan foods that will keep you nourished and satisfied? Let’s begin!

This week we’re bringing you seasonal meals for breakfast, lunch, dinner, and dessert! And they’re completely vegan and plant-based!


Source: Stew Pasta with Fried Mushrooms and Spinach

Nice Monday! Start your day with this strawberry pudding breakfast full of strawberries that are just in season! Follow this meal with a delicious salad, then pasta for dinner and a wonderful cake for a sweet end to the day!


Vegan mango and cherry popsicles

Source: Mango and Cherry Popsicles

The best way to mix up your scrambled tofu eggs is to add seasonal fruits and vegetables to your scrambled tofu eggs. Plus, there are plenty of delicious meals to enjoy during the season like these sandwiches, these donuts, and mango and cherry popsicles for dessert!


Vegan mini strawberry rhubarb cakes

Source: Mini Strawberry Rhubarb Cake

On this day, enjoy another wonderful seasonal dining day and make that kale salad! It’s filled with cherries and almonds for a sweet kick and balances out the savory and savory taste of kale. For dinner, try these tofu kebabs with grilled mango and sorrel salad!


Vegan chocolate strawberry chia pudding

Source: Chocolate Strawberry Chia Pudding

Happy Thursday! These chocolate chia puddings are a sweet start to the day! Add extra strawberries when you have them on hand or when hungry later in the day, they are a great snack! For dinner, try this white bean and pesto pasta! It’s filling, has a good amount of protein from the beans, and is a great way to end your Thursday!


Vegan chickpea and zucchini burgers

Source: Chickpea and Zucchini Burger

It’s the last day of the week and summer is officially a few days away! Another way to use seasonal fruits is to make smoothies. Because smoothies are so versatile, just add anything you want to your smoothie! Use this recipe or make your own recipe. End the day with these filling chickpea and zucchini burgers for dinner.

Learn How To Make Plant-Based Meals At Home!

Vegan Matcha Latte with coconut milk

It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and More! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you who want a more plant-based diet, we strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest herbal recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to One Green Planet newsletter! Finally, public funding gives us a greater chance of continuing to provide you with quality content. Please note support us through donations!

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Healthy Eating

6 Practical nutrition tips for busy parents | Gloucester Advocate



This is brand content.

As a parent, balancing different commitments is understandably a challenge. Shifting roles from work and the household requires effort, wisdom, and time management skills.

No matter how difficult it is to do both, you need to prioritize the importance of raising healthy children.

This article covers some nutrition tips that you can use while feeding your children. It can be difficult to keep track of what your kids are eating, but you can make sure your kids are well fed using the tips below.

Here are some practical nutrition tips that busy parents can apply to their children, from toddlers to teenagers:

Prepare a shopping list

You can save time and money by creating a shopping list. Not only is this a handy tip, it will also help you avoid forgetting anything your family needs.

For example, you should make sure your child is getting their Alula baby formula, as children need to have the vitamins and minerals that will support their growth.

Also, look for fresh produce, meat, and dairy products that are healthy for your family. Make sure to include all of the things on your list so you don’t have to walk through all the aisles when you get to the grocery store.

Another way to increase your family’s nutritional needs is to check out what you already have in the kitchen.

Take an inventory of your food and ingredient stocks; This will help you plan meals and only buy the groceries you no longer have. Keeping an eye on your refrigerator and pantry will save you money and reduce food waste too.

Prioritize meal times

The importance of eating together as a family cannot be emphasized enough. This secures and promotes nutrition and creates solid family value as the foundation of your relationship with one another.

When you share a meal together, you can also enjoy the following benefits:

  • Makes your children feel comfortable

Your kids love to hang out with you. If you give them enough time by simply eating together, they will appreciate it very much and make them feel important.

This creates an atmosphere of routine that they can pass on to their families in the future.

  • Allows you to talk to your children

Meal time is the perfect time to talk about anything under the sun. You can share your thoughts and laugh at some cheesy jokes.

Ask your children about their day at school and tell them about yours too. These moments build stronger connections.

  • Helps you review your children’s eating habits and preferences

Try to maximize the time your children still share meals with you, as they won’t do so as often when they become teenagers or young adults.

It’s also a good time to motivate and encourage them to eat healthily. By reviewing and understanding the foods they hate or love, you can teach them the correct nutrition facts for each meal.

  • Allows you to teach your children

You will teach your child healthy eating habits as you prepare and eat healthy foods yourself.

They will try to mimic your actions, so remember to always choose healthy meals.

However, try to reward yourself and your children with sweets and treats every now and then. This will teach them the value of balance and servings.

Try to cook a new recipe from time to time

New recipes require more work and energy, but they also make dinner more interesting. You can count on some online resources to bring you healthy recipes that your kids and family will love.

Check what ingredients you have and find a healthy recipe to use them with.

That saves money and is practical. Plus, getting your kids into the kitchen pays off for a lifetime, so allow them to help you cook dishes together.

Sometimes choose a good, nutritious takeaway meal

If you are ordering takeout or eating outside, choose a more nutritious option. Eating out doesn’t always mean you have poor dining options; There are many restaurants that serve delicious but healthy food.

Prepare your child’s food creatively

The preparation of the food for your child can be done creatively by incorporating colors and designs.

To ensure that your child is getting the optimal nutrition for growth and development, you can seek professional help from a nutritionist or pediatrician.

If your child is a picky eater, ask your nutritionist for suggestions about alternatives that your child would learn to love.

Cook in large quantities

Boiling in large quantities allows you to defrost and freeze extra servings at any time, which saves time in the kitchen.

As a busy parent, you may not be able to afford to cook three different meals a day. So this tip comes to the rescue, and you can even turn cooked food into something different.

Classic pasta sauce, for example, is not limited to the preparation of pasta dishes, but can also be used for sandwiches or bread fillings.

Final thoughts

A more social meal can be an easy way to enjoy healthy meals with your family.

Don’t let the stress of chores wear you out, enjoy it more by getting creative to prepare nutritious meals for the family.

You can even ask family members to help you prepare meals. Using the tips above, you can ensure that with some family time, your family is well fed and happy.

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Healthy Eating

Heart disease risk: Partnering on lifestyle change can help



After a heart attack, changing longstanding behaviors that affect heart health can be challenging. Many people have developed habits over the course of 20, 30, or 40 years that are ingrained and which can take considerable effort to change. Does it help to have a partner who is supportive and participative? A recent study has shown that this is possible.

The RESPONSE-2 study is a lifestyle intervention study that enrolled patients with coronary artery disease. More than 800 study participants were randomly assigned to either nurse-coordinated referral of patients and their partners to three popular community-based lifestyle programs or standard care. The community-based intervention programs were aimed at weight loss, increased physical activity, and smoking cessation. Both the intervention and control groups continued to visit their cardiologist, take part in cardiac rehab programs, and take part in general counseling sessions on healthy lifestyles, risk factors, and medication use. Success was defined as improvement in one of the three risk factors without worsening in the other two at 12 months.

The results showed that the proportion of successful patients who improved at least one of the lifestyle risk factors was 37% in the intervention group compared to 26% in the control group. Weight loss was the most successful component, with almost twice as many patients achieving significant weight loss (at least 5% of initial weight) in the intervention group compared to the control group. Patients whose partners participated in the community-based program had the highest percentage of success.

Modifiable Lifestyle Risk Factors for Heart Disease

It is well known that obesity carries the risk of high cholesterol, high blood pressure, and type 2 diabetes – all factors that increase the risk of cardiovascular disease. By controlling your weight through physical activity and eating a healthy diet, you can reduce these risk factors, and therefore your risk of heart disease.

How can a partner help?

There are many challenges in improving our diet: what we eat, how much we eat, and where we eat, to name a few.

What we eat: What comes on the table becomes what we eat. A partner can work with you to create a shopping list to determine what is being brought in. You can work together to create a menu that follows healthy eating guidelines. Restricting food that is not heart healthy can play a major role in a person’s success. Once food is readily available, it becomes even more difficult for someone trying to change their food intake. Making sure there are plenty of vegetables, fresh fruits, and lean protein, along with healthy fats, some low-fat dairy, and whole grains can all contribute to your success.

How much do we eat: Some people may eat mostly healthy foods, but they overeat and can therefore struggle with their weight. A partner can help you prepare a reasonable amount of food so that there aren’t a lot of leftovers. When arranging food, you and your partner can use the balanced plate guidelines: 1/2 plate of low-calorie vegetables, 1/4 plate of lean protein, and 1/4 plate of whole grains or a healthy starch.


Where we eat: Prior to the pandemic, Americans spent a significant portion of their meal dollars on eating out groceries – takeaway, fast food, and restaurants. With the closure of many businesses in 2020 and early 2021, home cooking increased significantly. However, after food reopened, many Americans are resuming their pre-pandemic habits. This can result in some meals being higher in total calories, saturated fat, and sodium than homemade meals. A partner can help decide how often and where to eat out. Additionally, a partner can help select restaurants where healthy options are available.

Tips for healthy eating outdoors

Don’t start hungry. Skipping meals or starving yourself can lead to overeating! It can also be difficult to avoid all of these tempting foods.

Don’t feel like you have to eat everything on your plate. Send back what you don’t want. Better yet, bring it home in a doggy bag and you’ll enjoy the meal twice as much.

Avoid nibbling. Listen to your body when it tells you it is full. Have the waiter or wait staff remove extra food from the table. The longer it stays, the more likely you will be to nibble.

Eating shouldn’t be a race. Eating too quickly can lead to overeating, as it takes your body 20 minutes to know that it is full. So take the time to put your fork down between bites and focus on the social aspect of eating.

Order à la carte. Who said you need to order a starter? Make your own. You can choose any combination of starters, soups, salads and side dishes. This allows for more variety and gives you more control over what and how much you eat.

Longstanding habits are hard to change, but you can make small changes every day. A partner who can and wants to support you in the change process can be a helpful resource for your success.

As a service to our readers, Harvard Health Publishing offers access to our library of archived content. Please note the date of the last review or update for all articles. No content on this website, regardless of the date, should never be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Healthy Eating

A Chicken in Every Pot at La Rosa Chicken & Grill, The New Eatery in the Princeton Shopping Center



CHICKEN DELIGHT: “We cook to order and everything is fresh. Nothing is frozen. Everything is prepared on site every day. ”Benny Umbra (left) and head chef Lazzaro Merone, owner of La Rosa Chicken & Grill in the Princeton Shopping Center, enjoy a taste of the restaurant’s specialties: (top left) crispy chicken sandwich with macaroni and cheese and french fries; Fried Chicken Dish with Garlic Broccoli, Beans and Corn Muffin; Chicken sandwich with creamed spinach and fries; and chicken gorgonzola salad. All are customer favorites.

By Jean Stratton

no doubt! Chicken is an all-time favorite. Chicken sandwiches, chicken salad, chicken tenders, roast chicken, roast chicken – there is something for everyone!

And since some people skip red meat and others don’t like fish, chicken is a popular choice for those looking for a healthy diet.

Step into La Rosa Chicken & Grill, which opened at Princeton Shopping Center just last May.

“Chicken is our specialty,” says Benny Umbra, partner and co-owner of the new restaurant, together with head chef Lazzaro Merone

One of 15 franchises in New Jersey and New York, La Rosa Chicken & Grill has quickly become a favorite in its new location in the mall.

Down to earth

“The response is very encouraging,” reports Umbra. “People came straight away and we already have regular customers. It’s also all ages and lots of families. They come in for lunch, both for take-out and take-out, and then come by for dinner for a meal to take home. “

Founded in 1994 by Vincenzo Pugliese in Marlboro, the company has always attached great importance to a down-to-earth, healthy diet with a focus on high-quality ingredients, freshly prepared, with an appealing presentation and friendly service.

The La Rosa mission statement underscores its core values.

“A modern world restaurant that stays true to the traditions of the old world. We only use natural, antibiotic-free chicken that is flavored in our signature herb marinade, which makes our chicken tender and juicy. Our side dishes are made from scratch with fresh vegetables and local vegetables. La Rosa offers a range of foods cooked in ovens, kettles, open fire grills, and rotisseries, with all fats extracted while keeping everything healthy.

“By only starting with fresh ingredients and a preparation that meets our requirements for exceptional quality, we get a meal that is unsurpassed in its category. At La Rosa Chicken & Grill you can be sure that you are getting a balanced meal for your family. “

Everyone’s taste

Customers will find something for every taste and appetite: sandwiches, platters and bowls, salads and side dishes and a whole chicken for a complete meal.

Sandwiches include mild or flavorful marinated grilled chicken, crispy tenders, and wraps. Caesar, buffalo or burrito wraps as well as three, four or five-part tenders are also offered.

Plates and bowls include mild or flavorful Grilled Chicken Platter, La Rosa Bowl, and Burrito Bowl, all of which offer a variety of chicken dishes and side dishes. Popular salads are Chicken Mediterranean, Chicken Caesar, and Chicken Gorgonzola.

Chicken dishes include a quarter, half or whole chicken, all white or all dark meat. A whole family chicken meal also features four side dishes and three corn muffins.

Side dishes include macaroni and cheese, rice pilaf, garlic broccoli, mashed potatoes, creamed spinach, sweet mashed potatoes, garlic beans and La Rosa’s typical French fries.

Combo meals include french fries, fountain sodas, or bottled water. Top it off with one or more of the restaurant’s popular triple chocolate chip cookies.

Children’s meals

Children’s dishes are also available, including the typical macaroni and cheese with corn muffin and drinks (apple juice, mineral water or fountain drink) or the popular grilled or crispy chicken tenders.

Offering good quality food at reasonable prices is a major priority at La Rosa, emphasizes Umbra. “We offer high quality food at affordable prices. People love our chicken. It’s so popular. Our signature fries are also big favorites, as are macaroni and cheese. And all with friendly and fast service. “

Sandwiches start at $ 5.49, platters at $ 9.99, and sandwiches at $ 9.49. Half a chicken is $ 8 (with side dishes and muffin $ 12.25), and a whole chicken family meal is $ 25.99. Children’s meals start at $ 4.99.

“I’m an accountant by trade,” continues Umbra, “but I’ve always wanted to have a restaurant and be in the food business.” In addition to the Princeton location, he also owns a La Rosa restaurant in Hazlet and another one that is coming soon opens in Randolph.

Providing a warm and welcoming atmosphere is another key to La Rosa’s success, he believes. “We want people to feel relaxed and comfortable here. We warmly welcome you. Also, we always keep the theme of our interior in relation to the environment, with artwork on the wall, and we also include a photo of a vintage lunch sign from a friendly 1930s restaurant. ”

Princeton La Rosa offers an informal setting with tables, booths and banquets. 50 customers can sit inside and 25 outside.

Great welcome

Catering is also an important part of the business, emphasizes Umbra. “We host all types and sizes of events, including corporate dinners. We recently had an event in a residence and provided 500 sandwiches, platters and bowls. “

He is excited about the location in the Princeton Shopping Center. “We really wanted to be in Princeton, and the shopping center is great,” he says. “It’s convenient, parking is easy, and we’re right next to Dunkin ‘Donuts. We have both courtyard and street entrances. We were also given a very warm welcome from the other dealers. “

He looks forward to a long and friendly relationship with customers and the Princeton community.

“I enjoy keeping customers happy and seeing how they like to eat. They love coming here. We’re also a great place for kids’ sports teams to come after their games. We’re really looking forward to being a real part of the community here and building the La Rosa brand. We also look forward to additions to our employees. This is a great place to work. We are definitely here to stay! “

La Rosa Chicken & Grill is open seven days, 11 a.m. to 9 p.m. Delivery service is available through DoorDash and GrubHub, as well as La Rosa’s own app, which customers can download for additional rewards.

For more information, call (609) 718-3111 or visit the website at

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