(Family Features) If the prices of your favorite ingredients have you dreading the next trip to the grocery store, finding ways to stretch your budget can help you feel better at the checkout counter.

One such way: turning to versatile ingredients that help make every dollar count by using them in a variety of your family’s favorite meals. Flavorful options like mushrooms enhance recipes by extending portions when you use a process called “The Blend.” Blending finely chopped mushrooms with ground meat allows you to extend the volume of dishes like burgers, tacos, pasta, wraps and more.

Simply chop your desired mushroom variety to match the consistency of ground meat, blend the chopped mushrooms and meat together then cook your blend to complete the recipe. This Blended Crunchy Mushroom Wrap is a perfect example of an easy yet delicious way to take your grocery budget further.

Visit MushroomCouncil.com for more blended recipe ideas.

Watch video to see how to make this recipe!

Blended Crunchy Mushroom Wraps

Recipe courtesy of the Mushroom Council
Prep time: 15 minutes
Cook time: 20 minutes
Servings: 6

• 2          tablespoons olive oil
• 1/2       cup finely chopped yellow onion
• 8          ounces mushrooms, such as white button, crimini or portabella, finely chopped
• 1/2       pound lean ground beef
• 1          tablespoon taco seasoning
• 6          burrito-size flour tortillas (about 10 inches each)
• 1/3       cup nacho cheese sauce
• 6          tostada shells
• sour cream
• 6          mini soft taco-size flour tortillas (about 4 1/2 inches each)
• shredded lettuce
• diced tomatoes
• shredded Mexican cheese blend
• nonstick cooking spray

1. In large skillet over medium-high heat, heat olive oil. Cook onions 1-2 minutes until translucent. Add mushrooms and ground beef. Cook about 5 minutes, or until beef is no longer pink. Stir in taco seasoning. Cook 2-3 minutes. Set aside.
2. Lay one large flour tortilla on flat surface. Spread 2 tablespoons mushroom-meat mixture on center of tortilla.
3. Drizzle dollop of nacho cheese over mushroom-meat mixture. Top meat with one tostada shell then spread thin layer of sour cream over tostada shell.
4. Top with shredded lettuce, diced tomatoes and shredded Mexican cheese then one small tortilla. Make sure not to overstuff so wrap doesn’t break apart while cooking.
5. Fold edges of large tortilla toward center until completely covered.
6. In hot skillet, generously spray with nonstick cooking spray. Carefully place wrap seam side down on skillet. Cook 2-3 minutes until golden brown.
7. Flip and cook other side until golden brown. Repeat with remaining mushroom-meat mixture, tortillas and toppings.
8. Cut wraps half and serve.

SOURCE:
Mushroom Council

Improve Your Home’s Air Quality

(Family Features) The COVID-19 pandemic continues to change the way people spend time in their homes. From work to working out, more out-of-the-house activities have moved to the home.

In fact, according to the 2021 American Time Use Survey, 38% of employed people did some or all of their work from home. That means better indoor air quality at home is as important as ever.

According to the Environmental Protection Agency, indoor air quality can be up to five times worse than outdoor air quality. With the average person taking about 22,000 breaths per day, installing smarter indoor air quality technology is key to healthier living year-round.

Improving your home’s air quality begins with recognizing what contributes to poor indoor air quality, the potentially harmful effects and how to address these problems.

Off-gassing
Off-gassing from construction materials, carpeting, adhesives and synthetic materials, as well as solvents from common household cleaners, can accumulate in even well-constructed homes. Continuous ventilation solutions can help reduce the harmful effects of off-gassing, such as headaches, nausea and irritation in your eyes, nose and throat.

Simple smart ventilation fans and good ventilation can help control off-gassing in your home. Other options for reducing the impact of off-gassing include shopping for products designed for low or no volatile organic compound emission and adding houseplants that naturally help filter and purify the air, though houseplants only offer a small amount of help.

Moisture
Moisture that is not properly ventilated can cause mildew and mold formation, which can potentially lead to structural problems and health issues. For most homes, the optimal humidity balance is 40-60%, but those levels can be hard to maintain in high-humidity spaces like bathrooms.

Antimicrobial light technology combined with powerful ventilation offers effective protection against bacteria, mold and fungi growth in your home. An option like the Broan SurfaceShield LED Exhaust Fan kills viruses and prevents mold, bacteria and fungi growth on surfaces in your bathroom or other humidity-prone environments. Featuring two lighting modes, an everyday white light perfect for task lighting and a continuous antimicrobial mode, the cover is also designed to stay cleaner longer with less louvers in which dust and dirt can get trapped.

Cooking effluents
Cooking effluents from food preparation can infiltrate the whole house in minutes. Grease, oils and aromas settle permanently into carpet, furniture, clothing and other surfaces. Kitchen ventilation solutions can help eliminate cooking effluents for a cleaner, more comfortable and healthier environment.

For example, the Broan Elite 21-Inch Custom Range Hood Power Pack offers a custom appearance while protecting cabinetry with stainless steel liners. Bright LED lighting enhances your cooking experience while the four-speed, back-lit, soft touch control and WiFi connectivity enabling voice control makes operating the hood easy. Automatic infrared sensing allows your range hood to adjust the speed of your fan based on your cooking style.

Pollutants
Stemming from sources like space heaters, gas stoves, woodstoves, indoor furnaces, dryers and fireplaces, combustion pollutants are gases or particles that come from burning materials. Examples include carbon monoxide – causing headaches, dizziness, disorientation, nausea and fatigue – and nitrogen dioxide – causing eye, nose and throat irritation; impaired lung function; and increased respiratory infections.

When possible use appliances that vent to the outside, ventilate rooms where fuel-burning appliances are in use and ensure these appliances are properly installed, used, adjusted and maintained.

Explore more ideas for improving air quality in your home at broan-nutone.com.

Common Household Air Offenders
Understanding and controlling some of the common pollutants found in homes, schools and offices may help improve your indoor air and reduce your family’s risk of health concerns related to indoor air quality.

Radon, a radioactive gas that forms in soil, enters your home by seeping through cracks and gaps in floors and walls touching the ground.

Secondhand smoke comes from burning tobacco products.

Combustion pollutants are created when certain materials are burned in appliances that are poorly vented, such as space heaters, stoves, water heaters, dryers and fireplaces. Common examples are carbon monoxide and nitrogen dioxide, which are both colorless, odorless gasses that can be difficult to identify.

Volatile organic compounds can be found in numerous household products like paints and lacquers, paint strippers, cleaning supplies, varnishes and waxes, pesticides, building materials and furnishings, office equipment, moth repellents, air fresheners and dry-cleaned clothing.

Asthma triggers vary depending on the person and what causes their asthma to flare, but common examples include mold, dust mites, secondhand smoke and pet dander, as well as certain foods and air pollutants.

Molds are living organisms that produce spores, which transfer through the air before resting on damp surfaces and growing.

Photo courtesy of Getty Images (couple on couch)

SOURCE:
Broan-NuTone

Tackle Tailgate Menus with Fast, Flavorful Foods

(Family Features) While they may not strap on helmets and head to the field for kickoff, football fans often feel like they’re as much a part of the game as the players themselves. When the team is in the locker room laying out the game plan, scores of fans are fueling up with tantalizing tailgate foods.

In fact, many tailgaters believe food is the most important aspect of the pregame festivities, and one trendy way to feed your crowd is with small plates, appetizers, samplers and innovative sides that feature a variety of flavors like these ideas from the experts at Aramark.

An easy hack for your next game day meal can be a recipe you prepare at home before heading to the stadium. The toppings are what set these Korean-inspired Sweet and Spicy Bratwurst Subs apart. Just make the crunchy kimchi, bright mango slaw and spicy sesame mayonnaise up to two days ahead of time so grilling the bratwursts is all you need to do before kickoff.

As tailgate grub continues to trend toward easy and quick, Sweet Heat Foil Packets provide another no-mess, single-serve solution. Load up individual packets with shrimp, chicken, andouille sausage and favorite veggies then head to the game and grill on-site for a hot meal to fire up your fellow fans.

Find more game day recipe inspiration by visiting Aramark’s Feed Your Potential website, fyp365.com.

Sweet and Spicy Bratwurst Subs

Recipe courtesy of Aramark
Servings: 8

Kimchi:

• 1 1/2 cups green cabbage, cut into thick strips
• 1/4 cup water
• 4 teaspoons white vinegar
• 1 tablespoon gochujang paste
• 2 teaspoons fish sauce
• 1/2 teaspoon minced garlic
• 1/2 teaspoon minced, peeled ginger root
• 1/2 cup daikon radish strips
• 1/4 cup shredded, peeled carrot
• 1/4 cup sliced green onion

Mango Slaw:

• 2 cups shredded green cabbage
• 1/3 cup diced mango chunks, thawed from frozen
• 1/4 cup shredded, peeled carrot
• 1/4 cup sliced green onion
• 1/4 cup red bell pepper, cut into thin strips
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons minced, peeled ginger root
• 2 tablespoons white vinegar
• 1/2 teaspoon kosher salt
• 1/4 teaspoon minced garlic

Spicy Sesame Mayonnaise:

• 1/3 cup mayonnaise
• 1 tablespoon sriracha
• 1 1/2 teaspoons sesame oil
• 1 1/2 teaspoons seasoned rice wine vinegar

• 8 bratwursts (4 ounces each)
• 8 hoagie rolls (6 inches), split

1. To make kimchi: Place cabbage in microwavable bowl. Add water. Cover and microwave on high 2 minutes, or until tender-crisp. Rinse with cold water and drain well.
2. In large bowl, mix vinegar, gochujang, fish sauce, garlic and ginger. Add steamed cabbage, daikon, carrot and onion; toss to coat. Cover and chill.
3. To make mango slaw: Mix cabbage, mango, carrot, onion, red bell pepper, cilantro, ginger, vinegar, salt and garlic. Cover and chill.
4. To make spicy sesame mayonnaise: Mix mayonnaise, sriracha, sesame oil and vinegar until well blended. Cover and chill.
5. Heat grill to medium and lightly oil grill rack. Grill bratwursts 8 minutes, or until internal temperature reaches 155 F.
6. Spread mayonnaise on rolls. Place grilled bratwurst on rolls and top with kimchi and slaw.

Sweet Heat Foil Packets

Recipe courtesy of Aramark
Servings: 8

• 1/2 cup cold butter, diced
• 1 cup diced yellow onion
• 1 cup diced, peeled potatoes
• 1 cup diced, peeled carrots
• 1 cup diced red bell pepper
• 2 cups diced skinless, boneless chicken breast
• 16 extra-large shrimp, peeled, deveined and tails removed
• 8 teaspoons Cajun seasoning
• 1 cup diced pineapple
• 1 cup andouille sausage, cut in half and sliced
• 8 frozen mini corn cobs, cut in half (16 pieces)
• 1 cup sliced green onion
• salt, to taste
• pepper, to taste

1. Heat grill to medium. Place eight 18-by-18-inch squares heavy-duty aluminum foil on work surface.
2. On half of each foil square, evenly layer butter, onions, potatoes, carrots, red bell peppers, chicken, shrimp, seasoning, pineapple, sausage, corn cobs and green onions.
3. Fold foil in half over filling. Fold edges of foil tightly toward filling to seal packets.
4. Place packets on baking sheet.
5. Grill 15 minutes with lid closed until chicken and shrimp are cooked through. Season to taste with salt and pepper.

SOURCE:
Aramark

(Family Features) As inflation increases, many Americans are looking for ways to make some extra cash to reach financial goals faster, save for a big purchase or simply make ends meet. In fact, 41% of Americans need additional income from sources like side hustles, according to a Bankrate survey, up from 31% in 2019.

The rise of the gig economy and a variety of side hustle options may be a solution for some. One option, the Spark Driver platform, powers delivery services for Walmart, Sam’s Club and other retailers, allowing drivers to deliver everything from groceries and cleaning supplies to tools and home decor. Available in more than 600 cities and all 50 states, the platform allows independent contractors to earn money by delivering or shopping and delivering orders in flexible, convenient time windows of their choosing.

What is a Side Hustle?
Different from full-time or part-time employment, a side hustle is a flexible way to provide services while being your own boss. You control which opportunities you want to take and can independently supplement your primary income or bridge the gap between jobs. Side hustles can even provide opportunities for people who can’t work traditional jobs. In fact, 93% of Americans have a side hustle, according to research from insuranks.com, and 44% of survey respondents said they’re doing it to make ends meet. Gig opportunities, like shopping orders and delivering goods using your personal vehicle, are increasingly popular as side hustles.

Benefits of Side Hustles
While most people turn to side hustles because of the potential for additional earnings, there are other benefits that can make them a fit for you and your situation, such as:

• Flexibility and Convenience: Available almost anywhere at times that work for your schedule, side hustles allow you to be your own boss and earn extra cash when you want. Be sure to pick one that fits your schedule and can be done at any time. Many offer different windows of time to complete the service and let you choose where you’re willing to travel to, which makes it easy to plan around other obligations.
• Earning Potential: Many people turn to side hustles as a supplement to full-time positions with specific, money-oriented goals in mind. For example, most drivers on the Spark Driver platform drive as a secondary source of income. In order to reach a desired goal, it’s important to know how much you can expect to earn. When receiving an offer, the platform will show the minimum amount you earn for completing the delivery, so drivers know their earnings before accepting offers. Most deliveries also allow for tips, and incentives and referrals create additional opportunities for increasing earnings.

“The Spark Driver platform has made a huge difference in my life,” driver Christina Hinssen said. “It gives me the flexibility to make deliveries when I want and I can spend more time with my daughter. It has given me extra cash to pay off my car and make extra house payments to get my house paid down.”

• Simplicity: The ideal side hustle is one that can be done without heavy investment or training. Many gig opportunities offer quick sign-up processes through easy-to-use apps and only require a background check, smartphone, valid driver’s license and operational vehicle.

Learn more about how to make extra cash through gig opportunities by visiting drive4spark.com or downloading the app.

Photos courtesy of Getty Images

SOURCE:
Spark Driver

(Family Features) Sending kids off to college can be anxiety-inducing for students and parents alike. Between newfound freedom, increased workloads, reduced structure, academic competition, increased social comparison and the miles away from home, life as an undergrad is often largely uncharted territory.

Even before COVID-19 and the surge of associated mental health challenges, researchers revealed some startling insight on college students’ mental health. One study, led by researchers at the University of Oxford, found one-third of college freshmen are coping with anxiety and depression at the start of the school year, and those numbers increase as the year progresses.

As if that weren’t enough, the college years also tend to intersect with the onset of most mental health conditions. Half of all cases begin by the age of 14 while 75% of lifetime mental illnesses present by the age of 24, according to research published in the “Archives of General Psychiatry,” with some of the most dangerous and prevalent mental health conditions on college campuses being eating disorders.

Navigating Mental Health Disorders

Trying to help young adults navigate their first real taste of “independence” – especially if you’re miles apart – can be a daunting task for parents. While the COVID-19 pandemic exacerbated many mental health conditions, it also helped make mental health awareness more of a household topic. Now, there are helpful resources for parents and students and less stigma attached to mental health diagnoses, so neither those with eating disorders nor their loved ones have to struggle alone.

Additionally, most people with eating disorders also struggle with other mental health conditions, such as anxiety, depression or ADHD. Managing a mental health condition is rarely easy and doing so in an unfamiliar environment – often without a proper diagnosis – can be especially difficult. By becoming familiar with the early behavioral, emotional and physical warning signs of eating disorders, parents may be better able to spot students’ problematic relationships with food and make early intervention a priority before symptoms spiral out of control.

Eating Disorders on the Rise

The unique convergence of environmental triggers, academic stress and neurological development during the college years makes students a high-risk population for the development of mental health conditions with eating disorders being some of the most common. The prevalence of eating disorders among college students was stable from 2009-2018, but increased sharply in 2021 for both women and men, according to a study published in “Nutrients.”

Signs of Trouble

Recognizing a college student’s eating disorder can be particularly difficult, especially when students are away from home attending school. Until it has progressed significantly, someone with an eating disorder may be quite effective at hiding it from others.

While different eating disorders present different symptoms, some common overarching signs that may suggest a problem include:

• Increased interest in dieting
• Excessive monitoring of food intake or weight
• Frequent negative comments about body image
• Poor eating habits, such as skipping meals or bingeing
• Rigid or excessive exercise schedules
• Significant changes in weight (loss or gain)
• Social withdrawal
• Changes in mood or behavior

Early Intervention

Early intervention can play a critical role in effective treatment of an eating disorder, but many families struggle with finding a treatment program that allows a college student to continue coursework while taking steps to improve health.

“A delay in eating disorder treatment can negatively impact the likelihood of recovery and increase the duration of the condition, needlessly prolonging suffering,” said Heather Russo, chief clinical officer for Alsana, a national eating recovery community that serves adult clients of all genders through in-person and virtual programs. “Parents of college students must be aware of the risks and triggers young adults face during these vulnerable years so they can help address issues and early warning signs as they arise.”

An option like Alsana’s Adaptive Care Model is a holistic approach to treatment that strives to create an inspiring healing experience and focuses on the patient’s total health through five core areas, including medical treatment, nutrition, movement, therapy and developing a stronger sense of self-purpose.

This customized approach to treatment is available to students who seek flexible scheduling options, allowing them to get help remotely or on an outpatient basis.

“Because eating disorders touch so many facets of a person’s life, treatment must address healing for the whole person in order for it to be effective, sustainable and nourishing,” Russo said.

Learn more about eating disorder treatment options that can help your student develop a healthier relationship with food at alsana.com.

Evaluating an Eating Disorder

If you’ve noticed some changes in your college student but can’t put your finger on exactly what’s wrong, an eating disorder could be to blame. Pinpointing a problem is the first step toward effective treatment.

If you’re concerned your college student might have an eating disorder, considering the answers to these questions, discussing them together and talking with a doctor can help put your loved one on a path toward recovery. Or, if your student tends to be more private, ask them to take a survey to learn more about the likelihood of an eating disorder at alsana.com/survey.

• Do you attempt to restrict calories or foods?
• Do you make yourself sick because you feel uncomfortably full?
• Do you worry you have lost control over how much you eat?
• Have you recently lost more than 14 pounds in a three-month period?
• Do you believe yourself to be “fat” when others say you are too thin?
• Would you say food dominates your life?

Photos courtesy of Getty Images

SOURCE:
Alsana

(Family Features) After a long day in the classroom or at the office, it’s tough to top bringing the family together with a home-cooked meal. When evenings are busy with homework and activities, however, there might be little time left for complicated dishes.

Take those schedules on with a menu of delicious recipes that require 30 minutes or less so you can focus on celebrating the day’s accomplishments with loved ones. These simple yet flavorful ideas from Milk Means More call for limited instructions, less equipment and shorter ingredients lists fueled by dairy favorites that provide much-needed nutrients to recharge the entire family.

Pork Chops in Creamy Mustard-Peppercorn Sauce feature the sharp yet balanced taste of mustard and cracked black peppercorns as an easy way to dress up pork chops. When pasta night comes around, Pasta with Yogurt Sauce provides a quick, creamy Middle Eastern solution.

This Chicken with Creamy Sun-Dried Tomato Sauce recipe gets its robust flavor from sauce made with sun-dried tomatoes and enhanced with luscious half-and-half. For a tasty twist on Taco Tuesday, you can play “beat the clock” with Roasted Chicken and Zucchini Tostadas by crisping corn tortillas under the broiler then topping them with a tangy yogurt spread, cumin-seasoned chicken, veggies and shredded cheese.

Turn your hectic weeknights into cause for celebration with more quick and easy recipe ideas at MilkMeansMore.org.

Pork Chops in Creamy Mustard-Peppercorn Sauce

Recipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means More
Total time: 20 minutes
Servings: 4

• 3/4 cup evaporated 2% milk
• 3 tablespoons spicy brown mustard or Dijon mustard
• 3/4 teaspoon coarsely cracked black peppercorns
• 1/2 teaspoon all-purpose flour
• 4 boneless pork loin chops (1 1/4 pounds), cut 3/4-inch thick
• 1/4 teaspoon salt
• 1 tablespoon vegetable oil
• 1 teaspoon minced garlic
• 1/4 cup reduced-sodium chicken broth
• cooked noodles or rice (optional)
• chopped fresh parsley (optional)

1. In bowl, whisk milk, mustard, peppercorns and flour. Set aside.
2. Pat pork chops dry with paper towels. Sprinkle both sides of chops with salt.
3. In large nonstick skillet, heat oil over medium-high heat. Cook pork chops 3-4 minutes, or until browned. Turn and cook 3-4 minutes, or until thermometer inserted in thickest part of chops reads 145 F. Transfer chops to serving platter. Loosely cover with foil to keep warm.
4. Add garlic to drippings in skillet. Cook 15 seconds. Stir in broth. Cook, stirring constantly, until most liquid evaporates. Stir in milk mixture and any accumulated juices from cooked pork. Cook and stir until just boiling. Immediately remove from heat and spoon sauce over chops.
5. Serve with noodles or rice, if desired. Garnish with parsley, if desired.

Pasta with Yogurt Sauce

Recipe courtesy of Enas Malik, RDN, on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• Salted water
• 8 ounces angel hair pasta
• 1 tablespoon vegetable oil, divided
• 1 small white onion, minced
• 8 ounces ground beef or lamb
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 cup plain yogurt
• 1/4 teaspoon ground white pepper
• 1/4 teaspoon cumin
• 1/4 teaspoon garlic powder
• 3 cloves garlic, minced
• 1 tablespoon fresh mint or 1 teaspoon dried mint

1. In medium pan, bring salted water to boil. Add pasta and cook according to package directions. Strain pasta and reserve about 1/2 cup water.
2. In medium saute pan over medium heat, heat 1/2 tablespoon vegetable oil. Add minced onions. Cook until translucent and aromatic, 2-3 minutes. Add ground meat and season with salt and black pepper. Cook until meat is browned through, 8-10 minutes. Drain fat. Transfer cooked meat to bowl and set aside.
3. In small pan over medium heat, cook yogurt, white pepper, cumin and garlic powder until mixture comes to soft boil and thickens. Remove pan from heat. Add pasta water to reach desired consistency.
4. In same saute pan used to cook meat over medium heat, add remaining vegetable oil and saute garlic until golden in color. Add mint. Remove from heat and pour over yogurt mixture.
5. Mix pasta, meat and yogurt sauce; serve.

Chicken with Creamy Sun-Dried Tomato Sauce

Recipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means More
Total time: 20 minutes
Servings: 4

• 3/4 cup half-and-half
• 1/2 teaspoon all-purpose flour
• 1 1/4 pounds boneless, skinless chicken breast cutlets (about 3/4 inch thick)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon oil from sun-dried tomato jar
• 1/2 cup oil-packed, slivered sun-dried tomatoes, drained
• 1/3 cup finely chopped onion
• 1/3 cup reduced-sodium chicken broth
• 1 tablespoon grated Parmesan-Reggiano cheese

1. In bowl, whisk half-and-half and flour. Set aside.
2. Pat chicken pieces dry with paper towels. If necessary, cut into four serving-size pieces. Sprinkle both sides of chicken with salt and pepper.
3. In large nonstick skillet over medium heat, heat sun-dried tomato oil. Cook chicken pieces 3-4 minutes, or until browned. Turn chicken. Cook 3-4 minutes, or until thermometer inserted in thickest portion of chicken reads 165 F. Transfer to serving platter. Loosely cover with foil to keep warm.
4. Add sun-dried tomatoes and onions to drippings in skillet. Cook 1-2 minutes, or until onion is tender. Stir in broth. Cook, stirring constantly, until most liquid evaporates. Stir in cream mixture and any accumulated juices from cooked chicken. Cook and stir until simmering and slightly thickened. Remove from heat. Stir in Parmesan-Reggiano cheese.
5. To serve, spoon sauce over chicken.

Roasted Chicken and Zucchini Tostadas

Recipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means More
Total time: 25 minutes
Servings: 4

• 12 street taco-size corn tortillas
• nonstick cooking spray
• 1/2 cup plain Greek yogurt (2% or 5%)
• 3 teaspoons lime juice, divided
• 1/4 teaspoon garlic powder
• 1 1/2 cups shredded or chopped rotisserie-roasted chicken breast
• 1/2 cup seeded and chopped tomato
• 1/2 cup chopped zucchini
• 2 teaspoons olive oil
• 1/2 teaspoon ground cumin
• 1/8 teaspoon ground cayenne pepper
• 1 cup (4 ounces) shredded Monterey Jack cheese

1. Heat oven to broil.
2. Line large baking sheet or 18-by-13-by-1-inch baking pan with foil. Arrange tortillas in single layer on pan. Lightly spray tortillas with nonstick cooking spray. Broil about 5 inches from heat 4-6 minutes, or until beginning to brown on one side. Remove from broiler. Carefully turn tortillas over.
3. In medium bowl, stir yogurt, 1 teaspoon lime juice and garlic powder. Set aside. In another bowl, toss chicken, tomato, zucchini, remaining lime juice, olive oil, cumin and cayenne pepper.
4. Spread yogurt mixture on unbrowned sides of tortillas. Top with chicken mixture. Sprinkle with cheese. Broil about 5 inches from heat 2-3 minutes, or until hot and cheese melts. Serve immediately.

Photo courtesy of Jenny Struik of "Jenny with the Good Eats" (Pasta with Yogurt Sauce)

SOURCE:
United Dairy Industry of Michigan

(Family Features) Heading to the classroom means opening doors to opportunities for educational and social growth, but to keep students at school day after day, it’s important to keep health top of mind. When close proximity to other children exposes them to illnesses like common colds, strong immune systems can be the difference between perfect attendance and a few days of absences.

To help boost your children’s immunity, consider these tips from the experts at Healthy Family Project.

Eat Healthy Foods
Focusing on foods that are rich in antioxidants and vitamins can help boost immunity by protecting the body from free radicals that cause inflammation and damage cells. For example, vitamin C boosts the function of immune cells and foods high in fiber help keep the digestive system healthy.

Broccoli provides a good source of vitamin C, but if your kids aren’t big fans of the green veggie, turn to these Broccoli Tater Tots for an easy way to sneak some greens onto the family table. Due to their high vitamin C content, mandarins are another perfect addition to family diets. Their small size makes them easy to pack in lunches, toss in a bag or enjoy in a sweet treat like Frozen Creamsicle Yogurt Bites.

Get Plenty of Sleep
The Sleep Foundation recommends 9-11 hours of sleep each night for kids ages 6-13. Proper sleep helps regulate the body’s biological rhythms, helping people stay healthy.  

Exercise Regularly
Whether your children participate in sports or just enjoy playtime, encourage exercise to help boost the immune response, particularly during colder months when they may spend more time indoors.

Reduce Stress
Adults aren’t the only ones who experience stress. Talk to your children about anxiety, stress and mental health, as stress can leave them feeling run down while weakening the immune system, leading to less energy for fighting illnesses.

Drink Water
Hydration plays a major role in keeping immune systems functioning properly by aiding the production of white blood cells, which are important for fighting off infection.

Find more immunity-boosting recipes at HealthyFamilyProject.com.

Frozen Creamsicle Yogurt Bites

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Total time: 1 hour, 10 minutes

• 1 mandarin
• vanilla Greek yogurt
• sprinkles

1. Place one piece of parchment paper on baking sheet that fits in freezer.
2. Peel mandarin and separate into individual slices. Place one big scoop yogurt in small bowl.
3. Dip each mandarin slice in yogurt, covering about half of each slice. Place individual mandarin slices on parchment paper. Add sprinkles.
4. Freeze at least 1 hour or overnight if adding to lunchboxes.

Broccoli Tater Tots

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4

• 2 russet potatoes, peeled, cut into 1/2-inch cubes
• cold water
• 2 cups broccoli florets
• 1 large egg
• 1/2 cup panko breadcrumbs
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1/8 teaspoon garlic powder

1. Preheat oven to 400 F.
2. In large stockpot, cover potatoes with cold water. Cover and bring to boil over high heat. Reduce to low and simmer 3 minutes. Add broccoli; don't stir. Cover and cook 4-5 minutes, or until tender. Drain.
3. In large bowl, mix egg, breadcrumbs, salt, pepper and garlic powder until just combined.
4. In food processor, pulse potatoes and broccoli 8-10 times until finely grated. Add to breadcrumb mixture and stir to combine.
5. Use tablespoon to scoop potato mixture into 40 mounds. Shape each into oval and place on parchment-lined baking sheet.
6. Bake 10 minutes; flip and bake 10 minutes, or until golden brown.

SOURCE:
Healthy Family Project

(Family Features) When the back-to-school season brings jam-packed schedules full of learning and homework, every minute counts for the parents who make those school days possible. Create some extra time for special moments with the special people in your life by prioritizing easy yet delicious dinners that can help refuel parents and students.

In just five minutes, you can prepare a spicy take on chicken and rice with this family favorite Buffalo and Blue Cheese Chicken recipe. Making some extra time for yourself is as simple as starting with Minute White Rice Cups packed conveniently in single-serving BPA-free cups you can finish preparing in just 1 minute.

When you’re looking for a fun way to introduce your little learner to the kitchen, try creating your own homemade Buffalo sauce for this dish by mixing hot sauce, butter, white vinegar, Worcestershire sauce, cayenne pepper and garlic powder. Heat in a saucepan until the butter melts and the mixture simmers, then turn down the heat and wait for it to cool.

If your loved ones aren’t big fans of spice, turn to a tamer take on a kid-friendly classic with “Mac” and Cheese in a Cup, a creamy rice version of the familiar favorite made with milk, cheddar and cream cheese. Just because you may not have a lot of time to spend in the kitchen doesn’t have to mean suffering through boring meals – simply use the microwave to enjoy this speedy yet tasty option.

It’s easy to enjoy the buttery taste and aromatic scent of jasmine rice – regardless of how packed your schedule is – by using Minute Jasmine Rice Cups to make quick dinners a reality. This taste bud-tingling take on mac and cheese made in a microwaveable cup saves you from clean-up duty and leaves more time for homework, after-school activities, school projects and all the excitement that comes with a new school year.

To find more quick yet satisfying and delicious dinner ideas for busy school nights, visit MinuteRice.com.

Buffalo and Blue Cheese Chicken Recipe

Prep time: 2 minutes
Cook time: 3 minutes
Servings: 1

• 1 cup Minute White Rice
• 1 breaded chicken tender, sliced
• 2 tablespoons Buffalo sauce
• 1 tablespoon crumbled blue cheese, for garnish
• 1 green onion, sliced, for garnish

1. Heat rice according to package directions.
2. In a small, microwave-safe bowl, combine chicken and sauce. Microwave on high 2-3 minutes.
3. Serve chicken over rice. Garnish with blue cheese and green onion.

"Mac" and Cheese in a Cup Recipe

Prep time: 2 minutes
Cook time: 3 minutes
Servings: 1

• 1 cup Minute Jasmine Rice
• 1/3 cup 2% milk
• 1/3 cup shredded cheddar cheese
• 1 tablespoon cream cheese
• 1/4 teaspoon garlic powder
• 1 pinch dry mustard powder (optional)

1. Heat rice according to package directions.
2. In a microwave-safe cup, stir rice, milk, cheddar cheese, cream cheese, garlic powder and mustard powder, if desired.
3. Microwave on high, stirring occasionally, 2 minutes, or until heated through and cheese is melted and saucy.

Tips: For extra-cheesy rice, add 2 tablespoons grated Parmesan cheese.

Substitute garlic powder with 1/2 clove minced, fresh garlic.

SOURCE:
Minute Rice
 

(Family Features) Throughout the pandemic, teachers have gone above and beyond for their students, becoming not just educators, but also counselors, role models and friends to their students by supporting their overall well-being.

Even so, only 52% of teachers feel valued by their communities, according to PDK International, a professional association for educators. What’s more, teachers are more burnt out than ever, with 81% reporting their workloads have increased and 55% sharing they have less time for planning than before, according to a State of Teaching survey conducted by Adopt a Classroom.

Heading back to school means stocking up on supplies, updating wardrobes and planning new routines for hassle-free mornings. This fall, as you prepare for the new school year, consider these ideas for supporting your children’s teachers, too:

Volunteer in the Classroom
With the extra roles and responsibilities many teachers have taken on in recent years, there aren’t enough hours in the day to complete special projects or keep up with certain tasks. Ask teachers how you can lend a hand. That might mean spending some time physically in the classroom, or there may be ways you can support your children’s classes from home, such as assembling instructional packets or researching field trip ideas.

Recognize Teachers Who Go Above and Beyond
Chances are good you know at least a few educators who have gone beyond the call of duty and made an exceptional impact on their students. Honoring their contributions shows appreciation for all they do. One way to demonstrate your gratitude is by nominating educators for Staples’ fourth annual #ThankATeacher contest, which recognizes 20 stand-out educators who go above and beyond for their students. Winners’ schools will be awarded $5,000 in classroom essentials for the upcoming school year. Learn more about how to nominate a teacher at staplesconnect.com/thankateacher.¹

Be a Partner in Your Child’s Learning at Home
Supporting teachers isn’t just about the classroom and supplies; you can also provide a helping hand by creating good habits and modeling the importance of education at home. Actions like creating routines that keep students on a comfortable, familiar schedule help teachers manage classrooms more effectively. You can also make communication with your children’s teachers a priority so you’re aware of concerns and can help address them early.

Donate School Supplies
Often, teachers dip into their own income to create fun, engaging learning experiences and supplement student supplies when they run low. In fact, the average teacher spends $745 on supplies for their classrooms that are not covered by school budgets. According to Adopt a Classroom’s State of Teaching survey, 71% of teachers spent more of their own money on classroom materials in 2022 than during the previous year.

You can ask teachers what supplies they need, or you can give back to teachers through Staples’ Classroom Rewards program. Join for free and earn 5% back on every qualifying purchase for you and 10% back of qualifying purchases to donate to local teachers. The program helps reduce teachers’ out of pocket costs for their classrooms by allowing them to earn up to $2,000 a year.

Attend School Board Meetings and Voice Support
Keeping tabs on the issues affecting your school district and teachers is an important part of monitoring and advocating for your children’s education, but it’s also a way for you to lend your support on topics affecting teachers. Stay informed about issues that matter to your children’s teachers and support school board policies and actions that serve teachers’ best interests.

¹NO PURCHASE NECESSARY. Void where prohibited. Open to 50 U.S./D.C., 18 or older as of date of entry who possess a web-enabled mobile device as of July 24, 2022. Begins 12:00 am ET on July 25, 2022 and ends 11:59 pm ET on August 15, 2022. Sponsored by Staples® the Office Superstore, LLC. For complete rules and eligibility, visit staplesconnect.com/thankateacher.

Photos courtesy of Getty Images

SOURCE:
Staples

(Family Features) Regardless of whether your child is heading to school for the first time this fall or returning for another year of learning, you can set your student up for success by ensuring he or she has everything needed before the first bell rings.

Between tools for the classroom and supplies for quick and nutritious meals at home or on the go, these ideas can help ensure you’re ready for what the new school year brings. Find more tips and solutions to make the back-to-school season easier at eLivingtoday.com.

Weeknight Meals Made Easy

Spend more time with family and less time in the kitchen this school year with Fresh Express salad kits. Made with premium, chef-crafted ingredients like fresh lettuce, honey butter cornbread crisps, Parmesan crisps, bacon bits and Thousand Island dressing, they can be paired with chicken or salmon for a nutritious dinner in less than 30 minutes. If you have leftovers, just add the salad to a wrap for an easy lunch the next day. Visit freshexpress.com for more information.

Simplify School Day Lunches

When your student needs a meal that’s big on flavor but short on prep time, turn to a classic comfort food and family favorite: chicken and rice. Fully cooked Minute Chicken & Herb Seasoned Rice Cups offer homestyle taste with carrots, onion and garlic. Perfectly portion-controlled and ready in only 1 minute, the BPA-free cups offer an on-the-go power-up loaded with flavors of chicken, vegetables and herbs with hearty rice. Visit MinuteRice.com for more school day meal solutions.

Add More Veggies to Family Meals

Even with the hustle and bustle of back-to-school season, eating well doesn’t have to be difficult. An option like Veggiecraft Farms veggie-based pastas make it easy for kids and adults to incorporate more vegetables into daily meals without sacrificing taste. The pastas are available in popular shapes like penne, spaghetti and elbow, and made with three ingredients – lentils, peas and cauliflower, zucchini or sweet potato. The gluten-free, non-GMO and vegan pastas are also a good source of protein and fiber. Visit veggiecraftfarms.com for more information.

Make Calculating Quick

As students advance through the school system, they are introduced to equations, data and graphs that can be best visualized and computed on a graphic calculator. With a high-resolution display, built-in applications and equations, plus the ability to add grid lines, the right calculator can make it easy to explore the STEM concepts found in math and science. Available in a variety of colors to fit your student’s personality, many options are also approved for use on major exams, including the ACT, SAT and PSAT, and in advanced placement courses.

Keep Gear Organized On the Go

Not only is a backpack a place to store your belongings on the way to and from class, it’s a simple way to express style and personality. Available in a nearly endless array of colors, styles and patterns, look for an option built to stand up to wear and tear over the course of the year. With zipper pockets, dividers, padded storage for laptops and other electronics and other built-in organizational tools, you can find an option to fit every student from kindergarten to college.

Check Everyday Supplies Off the List

Regardless of age, every student needs the essentials. Pencils, notebooks, loose leaf paper, folders, scissors, rulers and glue are necessities for almost every grade level. Other items like crayons, markers, colored pencils, dry erase markers, supply boxes, headphones, tissues and hand sanitizer also find their way onto most supply lists. Specialty courses may have even more specific needs, and laptops or tablets are becoming common in most classrooms of all grade levels though many school districts provide the technology for students to use.

Photo courtesy of Getty Images (students in classroom)

Photos courtesy of Unsplash (calculator, backpack, school supplies)

SOURCE:
Minute Rice
Veggiecraft Farms
Fresh Express

(Family Features) Heading back to the classroom is a big change following a summer of fun in the sun. Some kids eagerly embrace the idea of once again being surrounded by friends and thrive on the familiar tempo a new school year brings. Others resist the disruption to their laid-back lifestyle.

Understanding which mindset your kids are taking into this school year can help you set the stage for success. Creating a transition plan for your family makes the return to school a team effort and reinforces a support system that is essential for kids’ academic achievement.

“Even students who are excited about the new school year can benefit from a structured transition plan,” said Robyn Knecht, director of counseling for St. Joseph’s Indian School, a Native American residential school that helps students move beyond the cycle of poverty, addiction and mental illness with an education and opportunities for a brighter future. “Talking with your student about what aspects of school they’re looking forward to, and where they might have worries, allows you to tailor your transition plan to their needs.”

Start this school year off right with these tips for a smooth transition from the education experts at St. Joseph’s:

Get Back into a Routine
During the summer months, when there’s no bus to catch or school bell to beat each morning, many kids have different sleep schedules and less formal routines throughout the day. As you approach the start of a school year, begin easing back toward your classroom routine by gradually making bedtimes and wake-up times earlier. Introduce some structure with projects that blend play with learning to help re-engage those thinking caps.

Set Attainable Academic Goals
Having high educational aspirations is a protective factor that may help youth avoid at-risk behaviors. Goals should be based on the child’s abilities. Asking a student who consistently earns Bs to suddenly become a straight-A student probably isn’t realistic. However, you can ask your child to create goals that push his or her comfort boundaries, such as aiming for mostly B-pluses on first quarter report cards. Setting milestone goals that ladder up to larger, longer-term goals allows your student to build self-esteem, celebrate successes and stay motivated on the journey.

Make Organization a Priority
Modeling good organizational skills can help your student develop good habits that allow him or her to demonstrate a commitment to school and school-related responsibilities. For younger kids, that may be creating a designated place to store backpacks when they get home so you avoid the morning scramble. You can ask kids of all ages to help manage a file system where you keep school papers that need to be signed and returned. Older kids can benefit from learning how to keep to-do lists and their own calendars to manage school, sports, activities and social commitments.

Build Positive Relationships
While your parental involvement at home plays a vital role in your student’s success, so does positive engagement with supportive teachers at school. Leading up to the start of the school year, make a point to meet new teachers and develop connections that show your student he or she has a team of resources ready to share in celebrating achievements and provide a helping hand if challenges arise.

Encourage Involvement in Social Activities
Particularly for a student who lacks enthusiasm about school, finding areas for him or her to explore personal interests and excel can be particularly valuable. Treat the start of the school year as an opportunity to discover which social clubs and activities are available and find one (or more) that sparks enthusiasm. These non-academic settings can play a helpful role in developing close relationships with positive peers, which is another protective factor that supports positive outcomes for youth.

Learn more about the important ways you can influence your child’s success this school year and beyond at stjo.org.

SOURCE:
St. Joseph’s Indian School

(Family Features) At some point, many parents will likely find themselves encouraging their children to “be kind” or “be friendly.” While they lead with the best of intentions, nearly all parents will worry about whether their child is kind to others when adults are not around.

“We often encourage children to be friends with everyone, but that’s unrealistic,” said Carter Peters from KinderCare’s Inclusion Services team. “We don’t have to be friends with everyone, but we do need to be friendlywith everyone. When children learn to respect everyone, even those they don’t like, they help create a kinder, more welcoming community.”

While children are generally kind, it’s possible they might internalize societal messages that equate kindness with weakness. With a little help, children can develop a sense of empathy, which can help them have positive interactions with others whether they’re on the playground, in the classroom or at home.

Consider these three ways parents can encourage empathy:

1. Try a new twist on “what did you do today?” Find a consistent time during the day – at pick up, during dinner or before bedtime – to ask your child, “How did you help someone today?” or “How were you kind to someone today?” Be sure to offer your own examples from your day, too. This helps your child understand the connection between his or her actions and kindness to others. It also opens the conversation for you and your child to discuss missed opportunities to show kindness, how you could both do better next time and how you and your child could show kindness in the future.
    
2. Intentionally call out acts of kindness. Go beyond a simple “thank you” and be specific about why the action was kind: “That was so kind of you to clear the table after dinner. Your help made cleanup go faster. I appreciate that.” Don’t forget to use this same technique with other family members, too. Ask your child what compliments he or she likes to hear and encourage him or her to do the same for others. This teaches empathy and encourages children to treat others the way they want to be treated.
    
3. Build a toolbox of responses for tough situations. First, help your child build emotional literacy skills by helping him or her learn to identify and name feelings. Then work together to identify appropriate expressions of those feelings.

“Children need to learn they can express big emotions, like frustration or anger, without taking those feelings out on others,” Peters said.

Some healthy ways to react to emotional moments could be to find a quiet place to calm down, talk with a trusted adult like a teacher, squeeze fists or name the feeling: “I’m so angry right now.”

The ability to think and react rationally diminishes when angry, so practicing potential responses while in a calm, low-stress state is essential to helping children learn to apply those responses when they’re upset. Having this toolbox of responses to rely on also gives children the autonomy of deciding how best to respond to an emotionally difficult situation, which can lead to a sense of empowerment when they realize they chose to act kindly despite their emotions.

For more tips about raising kind and caring children, visit kindercare.com.

SOURCE:
KinderCare

(Family Features) A bright, sunny day offers opportunities for warm-weather fun. To make the most of your summer, you’ll need to take a few steps to enhance the experience and ensure you’re ready for whatever the day may bring.

When it’s time to head outside, consider these tips from the experts at CURAD®to protect your body (and skin) from the elements this summer:

Protect Skin from UV Rays

Any time you’ll be outdoors for more than 15 minutes, you should wear protective sunscreen with an SPF of at least 30, even if it’s partly cloudy or overcast. One mistake many people make is applying sunscreen before they leave the house then not reapplying throughout the day. To help protect your skin from the sun’s harmful rays, reapply sunscreen at least every two hours and more frequently if you’re swimming or sweating.

Also be sure to cover all exposed areas, including often overlooked spots like the tops of your ears, neck and tops of your feet, if they’re exposed by sandals or other open shoes.

Stay Hydrated

One of the most important ways to protect your health when you’re spending the day outdoors is staying hydrated, especially on warm days when you’re losing your body’s water reserves to sweat. Drinking plenty of fluids, especially water, throughout the day can help replenish what you lose so you don’t get dehydrated, and you’ll also have an easier time regulating your body’s temperature.

Be Prepared for Cuts and Scrapes

Summer cuts and scrapes are to be expected, but the faster you can take care of them, the faster you can get back to having fun. An option like CURAD Kendra Dandy Adhesive Bandages can help you heal in style with a four-sided seal that keeps dirt and germs out and a nonstick pad that’s extra absorbent. Designed by Dandy, a renowned artist and illustrator, these fashion-forward bandages are made with a comfortable, stretchy material that conforms to your body for maximum protection. Available in a 30-count standard-sized strip and a 50-count variety pack, these eye-catching bandages feature trendy, one-of-a-kind pineapple, papaya, banana and dragon fruit designs that can add a little fun and flair to your summer wardrobe.

“We created our Kendra Dandy designer bandage line to add a splash of fun, color and flair to our classic adhesive bandages, offering consumers thought-provoking styles that add a great feeling to empowered healing,” said Kim Washington, Medline vice president of marketing.

Repel Bugs

Aggressive insects can put a damper on outdoor fun. Bug spray or roll-on products should go on top of your sunscreen, but never under your clothes. Apply a sparing coat to all exposed skin and clothing, paying special attention to your waistband, pant and sleeve cuffs, collar and socks. Rather than applying spray directly to your face, spray the palms of your hands then rub the repellant onto your face. Be sure to wash your hands afterward to avoid accidentally transferring spray to your mouth or eyes.

If you have sensitive skin or prefer not to use spray or roll-on for other reasons, products like repellant fans or wearable repellant bracelets may be good alternatives. Some essential oils are also natural bug repellants.

Don’t Forget Your Lips

While faces, necks, arms and legs are often top of mind to protect from the sun’s rays, lips can be easy to forget. However, using a lip balm that is rich in oils, beeswax and petroleum can help seal in moisture. Similar to sunscreen, lip balms featuring SPF should be reapplied every two hours when outdoors and often offer added moisturizing benefits. Available in a variety of flavors, some even taste good enough to leave you wanting to apply them over and over again regardless of if you’re venturing outside or not.

Wear Light Clothing

When it’s hot outside and you’re engaged in physical activity, you’re at a greater risk of overheating. Dressing for the climate, while also protecting yourself from the elements, should be a top priority. If the temperature will vary throughout the day, consider layering so you can warm up or cool down as needed. Lighter clothes that don’t add weight are a good idea, and it’s important to be conscious of the fit. Ideally, clothes should be loose enough to allow for easy, comfortable movement, but not so baggy they get in the way or pose a snagging or tripping hazard. Don’t forget accessories like a hat and sunglasses, which can protect your head and eyes.

Support Summertime Injuries

Twisted ankles are one of the more common summertime injuries, especially for hikers or runners who may stumble over rocks or curbs, and even weekend warriors playing pick-up basketball or softball games. Keeping an ankle support on-hand can help stabilize a sprain or provide extra support during recovery. If you do experience a mild injury, it’s important to choose a high-quality product, like CURAD Performance Series IRONMAN ankle supports and braces. With options available to support both mild and moderate ankle injuries, they offer a rugged yet comfortable design to wear on the field, in the gym, at work or out on the town.

Find more tips and resources to take care of your body this summer and beyond at CURAD.com.

Photo courtesy of Getty Images (couple hiking)

SOURCE:
CURAD