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Tangy Apple Cider Vinaigrette Dressing

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Tangy Apple Cider Vinaigrette Dressing

This apple cider vinaigrette is a perfect option for those who prefer their dressings to be tangy and zesty. It features a lower-than-usual ratio of oil to vinegar, plus a kick of garlic and mustard, so it’s pleasantly assertive. Use it to dress bitter greens, such as raw kale, or chicories. The dressing is also a great counterpoint to sweet flavors, so it’s ideal for salads that feature dried or fresh fruit!

There can never been too many homemade vinaigrette recipes, and this one packs a punch.

If you’re the type of person who adds an extra dash of vinegar or lemon to nearly every salad after you’ve dressed it (me!), then apple cider vinaigrette is probably right up your alley.

In addition to its bold, tangy flavor, the vinaigrette is easy to make. There are only five ingredients here, minus salt and pepper, and preparation is just a matter of whisking or shaking.

Keep this recipe on hand for all of your salads that feature bitter or boldly flavored greens, like kale or chicories.

Allow its punchy acidity to brighten up roasted root vegetables or nutty cooked whole grains.

The tangy dressing can also bring sweet flavors into balance. I love drizzling it over salads that include sliced apple, dried raisins or dates, or candied nuts.

A quick primer on apple cider vinegar

For a person with a small kitchen, I have an expansive collection of vinegars. I use all of them in my homemade dressings: champagne vinaigrette, red wine vinaigrette, balsamic vinaigrette, and so on.

Apple cider vinegar, also known as ACV, is one of the types of vinegars that I rely on most often. It’s not only good in apple cider vinaigrette, but also for marinades and creamy dressings.

Apple cider vinegar has a strong, sour taste, and you may be able to pick up on very faint apple notes when you try it.

That’s because the vinegar is made, just as the name suggests, from the juice of crushed apples. This juice is fermented with yeasts to convert its sugar into alcohol, and then eventually into acetic acid.

This fermentation process leads to the formation of spent yeast and bacteria. They often coagulate into a gelatinous mass called “the mother,” or they might look like strands of cloudiness in your bottle.

The bacteria in apple cider vinegar are probiotics, or the “good” bacteria that are found in most fermented foods.

Fact vs. fiction

Thanks to the presence of these probiotics, and also as a result of a lot of wellness hype, apple cider vinegar is frequently touted as a weight loss aid.

There’s limited research to support such claims. Drinking ACV before or after meals might cut appetite a little, thanks to its acidity.

Limited studies also suggest that it may help to slightly lower post-prandial blood glucose.

But these effects are modest, at best, and the research on them isn’t robust. ACV isn’t a sufficient or reliable therapy for prediabetes or diabetes.

Plus, the vinegar’s acidity will take a toll on tooth enamel, and it may exacerbate GERD and acid reflux.

The bottom line: apple cider vinegar is a great culinary ingredient, with the added bonus of probiotics that exist in all fermented foods. It’s not a cure-all.

A particularly punchy dressing

For most of my vinaigrette recipes, I use about a 2:1 ratio of olive oil to acid.

The ratio here is lower. I use a third cup of olive oil and quarter cup of ACV, resulting in a vinaigrette that’s unmistakably acidic, even a little spicy.

A heaping teaspoon of Dijon mustard enhances that effect.

Olive oil and a measuring spoon are pictured in a glass jar.Olive oil and a measuring spoon are pictured in a glass jar.
Modifying the ratio of olive oil to vinegar can help to increase a dressing’s power and punch.

To help balance the acidity, I also add maple syrup. This isn’t unusual for me, as I like a touch of sweetness in my vinaigrettes for balance.

But whereas I usually add a half teaspoon or teaspoon of maple syrup to dressings, I add a tablespoon to apple cider vinaigrette.

And while we’re on the topic of balance, there are savory notes in the vinaigrette, too!

One fat clove of garlic—or two smaller cloves—should be grated and added to the dressing, giving it extra bite.

How to make apple cider vinaigrette

The process of making apple cider vinaigrette is so simple. First, gather up your ingredients:

  • Olive oil
  • Apple cider vinegar
  • Garlic
  • Maple syrup
  • Dijon mustard
  • Salt
  • Freshly ground black pepper

Place them into a mason jar or glass measuring cup.

Salt, pepper, oil and vinegar are pictured in a Weck mason jar.Salt, pepper, oil and vinegar are pictured in a Weck mason jar.
The apple cider vinaigrette can be whisked together in the same jar you use to store it.
An overhead image of a glass jar, which holds a salad dressing. The dressing is a pale yellow shade.An overhead image of a glass jar, which holds a salad dressing. The dressing is a pale yellow shade.
After whisking or shaking, the dressing will have an even consistency.

Next, just whisk the ingredients together, using a fork or a small whisk. Or, you can cover the jar tightly and give it a good shake.

If you used a liquid measuring cup, pour the vinaigrette into a storage vessel of some kind.

From here, you can store the apple cider dressing in your fridge, covered, for up to a week.

Ideas for using apple cider vinaigrette

I’ve mentioned kale and bitter greens, but the vinaigrette is also great over peppery arugula.

I also really like to pair this dressing with autumnal recipes and flavors. I use it as an alternative to the maple tahini dressing in my harvest bowls from Power Plates and on my vegan autumn harvest salad.

The vinaigrette will add brightness to any giant sheet pan of roasted sweet potatoes or butternut squash, and I love mixing it together with roasted beets.

One thing I don’t emphasize often enough is how easy it is to liven up a pot of cooked whole grains by stirring in a few tablespoons of salad dressing. Instant flavor, instant seasoning!

If you like that idea, try drizzling apple cider vinaigrette over your next batch of warm, freshly cooked farro, brown rice, or quinoa.

And if none of those ideas is calling to you, I’ll soon be writing about a winter wheat berry salad that’s a perfect use for this zippy, multi-purpose dressing.

An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.
An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.

Tangy Apple Cider Vinaigrette Dressing

Author – Gena Hamshaw

Prep Time: 10 minutes

Total Time: 10 minutes

Yields: 8 servings

  • 1/3 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1 large or 2 small cloves garlic, finely minced or grated on a microplane
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon fine salt (more to taste)
  • Freshly ground black pepper to taste

  • Whisk all ingredients together in a liquid measuring cup, then pour into a jar (or other airtight container) for storage. Store the dressing in the fridge, covered, for up to 1 week.

I hope you’ll fall in love with the powerful personality of this vinaigrette. I can’t wait to hear how you use it in your kitchen.

xo

Medical journals hit with threatening letters from Justice Department : Shots

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Medical journals hit with threatening letters from Justice Department : Shots

Ed Martin, now the interim U.S. attorney for the District of Columbia, speaks at a hearing on Capitol Hill on June 13, 2023.

Michael A. McCoy/Getty Images


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Michael A. McCoy/Getty Images

The letters began arriving at medical journals around the country over the last few weeks.

“It has been brought to my attention that more and more journals and publications … are conceding that they are partisans in various scientific debates,” wrote Edward R. Martin Jr., the interim U.S. attorney for the District of Columbia, in a letter to the journal CHEST.

Martin then asks a series of questions — about misinformation, competing viewpoints and the influence of funders such as advertisers and the National Institutes of Health.

“The public has certain expectations and you have certain responsibilities,” the letter adds. Martin asks for a response by May 2.

Doctor applying a bandage a patient's arm after an immunization.

“We were surprised,” says Dr. Eric Rubin, the editor-in-chief of The New England Journal of Medicine, one of at least four journal editors to get a letter from Martin and probably the most prominent. “Other journals had gotten letters before, so it wasn’t a shock, but, still, a surprise.”

In addition to Rubin’s journal, Martin has sent letters to JAMA, which is published by the American Medical Association; Obstetrics & Gynecology, a journal of the American College of Obstetricians and Gynecologists; and CHEST, which is published by the American College of Chest Physicians. There may be others.

“We were concerned because there were questions that suggested that we may be biased in the research we report,” Rubin says. “We aren’t. We have a very rigorous review process. We use outside experts. We have internal editors who are experts in their fields as well. And we spend a lot of time choosing the right articles to publish and trying to get the message right. We think we’re an antidote for misinformation.”

Rubin says the letter mentioned that the journal has tax-exempt status.

“It does feel like there’s a threatening tone to the letter and it is trying to intimidate us,” Rubin says.

First Amendment protection may be no deterrent

The letters don’t cite any specific examples of supposed bias or say what action Martin might take.

But others say the letters raise serious concerns.

“It’s pretty unprecedented,” says J.T. Morris, a lawyer at the Foundation for Individual Rights and Expression, a free speech advocacy group. He says the First Amendment protects medical journals.

“Who knows? We’ve seen this administration take all sorts of action that doesn’t have a legal basis and it hasn’t stopped them,” Morris says. “And so there’s always a concern that the federal government and its officials like Ed Martin will step outside and abuse their authority and try to use the legal process and abuse the court system into compelling scientific journals and medical professionals and anybody else they disagree with into silence.”

Science depends on publication in journals

Medical journals play a crucial role in vetting and disseminating scientific information, including which treatments and public health measures work, which don’t and which ones might be dangerous or safe.

“It’s an indication of the degree to which this administration will go to try to interfere with scientific research and the scientific community,” says Carl Bergstrom, a professor of biology at the University of Washington. “They’ll do just about anything and tamper with science in any way that they think will be helpful.”

The letters come as the Trump administration has been trying to influence what scientists can say in a variety of ways. The administration has stifled communication by federal scientists and slashed studies about misinformation, about how to talk about vaccines and about LGBTQ+ health issues.

It has been requiring scientists to scrub language in their grants and research deemed “woke,” including gender terminology.

“This is a set of policies attacking the scientific community, whether it’s scientists in universities or in institutions like NIH, FDA, CDC or journals and their editors,” says Richard Horton, the editor of The Lancet, a leading British medical journal. The Lancet has not received one of the letters, Horton says, but published an editorial condemning the inquiries.

“This is a research ecosystem, and it is the working of that research ecosystem which has delivered these phenomenal breakthroughs over so many decades. And that is what’s being attacked,” Horton says.

Trump administration has criticized journals

Health and Human Services Secretary Robert F. Kennedy Jr. and National Institutes of Health Director Jay Bhattacharya have both criticized medical journals. Kennedy has even threatened legal action against journals. Just before taking over at the NIH, Bhattacharya helped start a new journal aimed at providing an alternative to mainstream publications.

Neither Martin nor the Department of Justice responded to NPR’s requests for comment.

But some other people also assert that the dominant medical journals are biased.

“I share concerns with the U.S. attorney that American scientific groups and journals have become far too activist and far too left wing in recent years,” says Judge Glock, who directs research at the Manhattan Institute, a conservative think tank.

But even Glock and others who share that view stop short of wanting the Justice Department to investigate medical journals.

“In general, the U.S. attorney shouldn’t be concerning himself or herself with the position of these particular journals,” Glock says. “They should not ask for information, and they should not be trying to encourage them to publish different types of editorials or change their editorial practices based on what a U.S. attorney feels is appropriate.”

But there is some support for how Martin is pressing the journals.

“They are absolutely biased, and we’ve seen that they’ve been captured by what I called a blob, which is a form of gatekeepers that are colluding with the Big Pharma and the public health agencies and academia and they all know each other,” says Roger Severino of the Heritage Foundation, another conservative think tank. “So, yes, there has been a lot of bias, and they should be finding the truth first and foremost. But instead they become just another special interest.”

How Long Does Kohlrabi Keep? Tips for Proper Storage

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How Long Does Kohlrabi Keep? Tips for Proper Storage

Whether you picked up some kohlrabi at the farmer’s market, received a bunch in your CSA box, or harvested a bumper crop from the garden, you may want to know how long the veggies will hold at room temperature or in the refrigerator.

Also known as cabbage turnip or turnip cabbage, this cool-season crop is a member of the Brassicaceae family bred for its swollen, bulb-like stem.

Kohlrabi can be eaten raw in salads, roasted, added to soups, or prepared in many other ways.

A close up horizontal image of a whole kohlrabi and one that is cut in half set on a wooden chopping board, pictured on a soft focus background.

If you need a refresher about how to grow this vegetable, check out our kohlrabi growing guide.

This guide explains how to store your harvest effectively, from preparation steps to ideal storage conditions.

Here’s what we’ll cover:

Preparation for Storage

If you’ve just harvested your kohlrabi crop, you may be wondering what’s the best way to store it.

First of all, remove the greens if you haven’t yet done so. These greens are edible and can be prepared much like beet greens.

A close up vertical image of a kohlrabi freshly harvested with greens still attached set on a wooden chopping board.A close up vertical image of a kohlrabi freshly harvested with greens still attached set on a wooden chopping board.

Our guide to harvesting and cooking kohlrabi greens has more information.

Next, these globe-shaped cruciferous vegetables need to be washed before storage.

5 Natural and Effective Methods

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5 Natural and Effective Methods

by Caitlin H,

Jul 22, 2024

Summer Detox

For several years, Detox has been a buzzword in the weight loss world.

That’s because it is an excellent way to kickstart new lifestyle choices that lead to lasting changes. A detox is also a powerful first step to helping you achieve your long-term goals. You don’t need any special products or magic ingredients to detox. Your body will naturally clear itself of toxins, and you can help the process by adopting some healthy lifestyle habits.

And if ever there’s a season for detoxing, it’s summertime. So why not start your new healthy habits today?

 

What Is a Detox?


Detoxing is the practice of eliminating harmful substances and toxins from your body. Most people think of it as following a specific diet designed to support your body in removing environmental toxins.

It’s also helpful to add hydration and your mental health into your approach to a detox. These additional elements can give you a well-rounded, wholesome approach to kickstarting healthy habits and weight loss.

 

5 Natural and Effective Summer Detox Methods

 



Diet is the most critical part of an effective detox. It’s fundamental to boosting metabolism and supporting the vital organs that remove toxins.

Avoid refined grains and bread, and swap out sugary, processed foods like cookies and candy with seasonal produce like watermelon, berries, lemons, cucumbers, celery, and avocado. You should also add antioxidant-rich foods like nuts, spices, green tea, and cocoa into your daily meal plans as often as possible.

 



Equally important to a successful summer detox is hydration. Water pushes waste out of your body while lubricating joints, helping you absorb nutrients, regulating your internal temperature, and supporting healthy digestion. The more water you drink, the more waste you’ll remove via breathing, urinating, or sweating.

Experts recommend men drink 15-16 cups of water daily and women drink 11-12 cups.

 



Cocktails, wine spritzers, and beer are very “summer.” They can also be terrible for your health if you consume them too often, damaging your liver and reducing its ability to filter toxins from your body.

If you don’t want to eliminate it from your diet completely, try limiting yourself to a few a week. It’s one of the best ways to detox.

 



Getting in tune with your thoughts by practicing mindfulness is also helpful because it encompasses a wholesome approach to your detox. The better you practice mindfulness, the better you can stay in the present moment and learn to take a deliberate, intentioned approach to losing weight.

5-10 minutes of daily meditation can improve mindfulness skills. If you’re unsure where to begin, apps like Headspace, Calm, and The Tapping Solution offer guided meditation sessions to get you started.

 



Longer life, reduced risk of disease, better energy, increasing your calorie budget — the list of reasons you should exercise is lengthy — and you’ve probably heard it all before.

Did you also know that exercising can help with your summer detox by reducing inflammation? While inflammation is vital in helping your body heal from wounds or infections, too much can be damaging.

Movement and exercise can help reduce inflammation, which supports your detoxification system and strengthens your ability to fight — and even avoid — disease.

Experts recommend that most adults do at least 150 to 300 minutes of moderate-intensity exercise weekly (or 75 to 150 minutes of vigorous-intensity exercise). Be sure to talk to your doctor before embarking on a fitness plan.

A summer detox is the perfect way to launch your weight loss journey. Consider incorporating these natural, safe methods with your Diet-to-Go meal plan and get started today!  

————————————————————————————


Author: Caitlin H

Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 


Spicy Chipotle Salmon Tacos and Slaw

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Spicy Chipotle Salmon Tacos and Slaw

Salmon is one of my favorite proteins to cook with, it’s fast, flavorful, and incredibly versatile. These chipotle salmon tacos came together after several rounds of testing, because plain taco seasoning just wasn’t cutting it. The smoky heat from chipotle chili powder brought everything to life, and paired with a crunchy slaw, these tacos went from just okay to absolutely craveworthy.

If you are anything like me, you are always looking for simple, high protein meals that help you feel good without adding stress to your day. These baked salmon tacos are ready in just 15 minutes and are a fun way to switch up your usual taco night. They’re quick enough for a weeknight and a great source of protein and fiber!

If you love the flavors in these healthy salmon tacos, be sure to try my BBQ salmon tacos or mango salsa salmon next. They’re just as quick, easy, and packed with flavor, perfect for busy weeknights when you still want something exciting on your plate.

Four chipotle salmon tacos in a taco holder on a marble counter, avocado on the side.
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How to make spicy salmon tacos

Sam’s Tips for Success

  • Use shortcuts when it makes sense. I kept the ingredient list simple by using store-bought taco seasoning and dressing. If you prefer homemade, go for it, my cilantro tahini dressing would be perfect here.
  • Cooking skin-on salmon? Bake it skin-side down on a parchment lined sheet pan. This prevents sticking and makes it easy to slide the skin off after cooking.
  • No salmon? No problem. Trout or mahi mahi would work great in this recipe too.
  • No chipotle powder? Use smoked paprika for that same smoky depth and add a pinch of crushed red pepper flakes for heat.
  • Save time on prep. Buy pre-shredded cabbage for the slaw. It’s a great way to cut down on chopping.
  • Keep your kitchen cool. Don’t want to turn on the oven? Air fry the salmon instead—it cooks fast and stays flaky with minimal cleanup.
  • Meal prep tip: The slaw holds up well in the fridge for a few days, so feel free to make it ahead of time. Just give it a quick toss before serving.
  • Reheating leftovers: Salmon is best fresh, but if you need to reheat it, the air fryer is your friend. Heat at 350ºF for 3–4 minutes until warmed through without drying it out.

Budget Friendly Add-In’s

I recognize that salmon can be on the pricier side, so if you’re feeding a crowd or looking to make the most of your ingredients, there are a few easy ways to stretch this meal:

  • Add beans: A scoop of Mexican black beans is my go-to addition. They add fiber, plant-based protein, and a creamy texture that pairs perfectly with the bold chipotle flavor.
  • Serve with rice or quinoa: Adding a grain base can help make the meal more filling, especially if you’re working with a smaller portion of salmon. I love cilantro lime quinoa as a side for these tacos.
  • Make salmon taco bowls: Use a mix of greens, grains, beans, and a little salmon in each bowl. You’ll still get all the flavor and satisfaction without needing a large portion of fish per serving.

★ Did you make this recipe? Please give it a star rating below!

  • Preheat the oven to 425F.

  • Place salmon on parchment paper lined baking sheet. Coat salmon evenly with taco seasoning, salt and chipotle powder. Bake in oven for 12 minutes.

    1.25 pounds salmon, 2 teaspoons taco seasoning, ½ teaspoon salt, ½ teaspoon chipotle powder

  • While salmon is baking, cut cabbage into thin strips, add to a large bowl. Chop cilantro and add it to the bowl with cabbage along with dressing and salt. Stir well.

    ½ head cabbage, ¼ cup cilantro, ¼ cup apple cider vinegar dressing, ½ teaspoon salt

  • When salmon is done, flake it with a fork.

  • Assemble the tacos by adding avocado, slaw and salmon and enjoy.

    8-12 tortilla shells, 1 large avocado

Tips:

  • Use your favorite taco seasoning (or make your own homemade taco seasoning) for this recipe. 
  • I used bottled apple cider vinegar dressing to keep the ingredients simple. But you can make your own dressing for the slaw by combining:
    • 2 tablespoons olive oil
    • 2 tablespoons apple cider vinegar
    • 1 teaspoon garlic powder
    • 1/2 teaspoon salt
    • 1/2 teaspoon cumin
  • Warm up the tortillas so they don’t fall apart when making tacos. Heat them up on a dry skillet, in the microwave (with a damp paper towel over top) or throw them in the oven for 1-2 minutes. 
  • Use store-bought shredded cabbage (you will need 1 bag) instead of shredding a cabbage to save time. 
  • Store leftovers separately in the fridge in airtight containers for up to 3 days. Reheat the salmon in a 350F air fryer for 3-4 minutes then assemble tacos or serve leftovers over rice, beans, quinoa or in salads. 

*Note: Recipe nutrition was calculated using 8 almond flour tortillas. 

Nutrition Information

Nutrition Facts

Amount per Serving

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

Let others know by rating and leaving a comment below!

Common questions

Can I use frozen salmon?

Yes. Typically I recommend defrosting it first but you can cook it directly from frozen too.

  • If you choose to defrost it, the easiest way is to defrost in the fridge overnight or on the counter in cold water (swap out the water every 20 minutes or so) – this takes about 45 minutes.
    • Important: If your salmon is in vacuum-sealed packaging, don’t defrost it in that packaging. It’s best to transfer it to a zip-top bag or poke a hole in the seal to allow air in. This helps prevent the risk of harmful bacteria like Clostridium botulinum, which can grow in low-oxygen environments.
  • If you’re cooking salmon directly from frozen, plan to bake it for 15 to 20 minutes, depending on thickness.

Don’t love slaw in tacos?

No problem. These tacos are super versatile. Try chopped lettuce and tomato for a simpler topping, or load them up with favorites like pickled onions, sliced radish, or jalapeños and a squeeze of lime juice. Make them your own!

What kind of tortillas work best?

I like soft almond flour tortillas. If you have the time, I recommend you give them a quick warm-up in a dry skillet or microwave with a damp paper towel so they’re more pliable and less likely to tear. The same goes for soft corn tortillas.

Trump Budget Cuts Funding for CDC

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Trump Budget Cuts Funding for CDC

Robert F. Kennedy Jr., the nation’s health secretary, has said that tackling a chronic disease “epidemic” would be a cornerstone of his Make America Healthy Again agenda, often invoking alarming statistics as an urgent reason for reforming public health in this country.

On Friday, President Trump released a proposed budget that called for cutting the funding of the Centers for Disease Control and Prevention by almost half. Its chronic disease center was slated for elimination entirely, a proposal that came as a shock to many state and city health officials.

“Most Americans have some sort of ailment that could be considered chronic,” said Dr. Matifadza Hlatshwayo Davis, health director for the city of St. Louis.

Of the proposed cuts, she said, “How do you reconcile that with trying to make America healthy again?”

The federal health department last month cut 2,400 jobs from the C.D.C., whose National Center for Chronic Disease Prevention and Health Promotion runs on the largest budget within the agency.

Programs on lead poisoning, smoking cessation and reproductive health were jettisoned in a reorganization last month.

Overall, the proposed budget would cut the C.D.C.’s funding to about $4 billion, compared with $9.2 billion in 2024.

The budget blueprint makes no mention of the Prevention and Public Health Fund, a $1.2 billion program. If that figure is taken into account, the cut may be even larger than Mr. Trump’s proposal indicates.

The agency would also lose a center focused on preventing injuries, including those caused by firearms, as well as programs for H.I.V. surveillance and prevention, and grants to help states prepare for public health emergencies.

According to the proposed budget, the cuts are needed to eliminate “duplicative, D.E.I., or simply unnecessary programs.” Congress draws up the federal budget, but given the Republican majority and its fealty to Mr. Trump, it is unclear how much his proposal will change.

C.D.C. officials had been told that the functions of the chronic disease center would be moved to a new organization within the health department called the Administration for a Healthy America.

And the proposal released on Friday appears to allocate $500 million to the health secretary in part “to tackle nutrition, physical activity, healthy lifestyles, overreliance on medication and treatments.”

But at the C.D.C., the chronic disease center’s budget was nearly three times as large. And even if part of the chronic disease center is resuscitated in the A.H.A., it’s unlikely that the new iteration would involve C.D.C. scientists relocated from Atlanta.

“The actual subject-matter experts, who administer the programs, might not be there at C.D.C. anymore,” said Dr. Scott Harris, state health officer at the Alabama Department of Public Health. “We certainly don’t have the same level of expertise in my state.”

The department of Health and Human Services did not respond to a request for comment.

The C.D.C.’s chronic disease center ran programs aimed at preventing cancer, heart disease, diabetes, epilepsy and Alzheimer’s disease. But the center has also seeded initiatives farther afield, ranging from creating rural and urban hiking trails to ensuring that healthy options like salads are offered in airports. It also promoted wellness programs in marginalized communities.

Dr. Davis, the health director in St. Louis, said her department was already reeling from cuts to programs to curb smoking and reduce lead poisoning and health disparities, as well as the rescinding of more than $11 billion that the C.D.C. had been providing to state health departments.

“I would take back Covid-19 in a heartbeat over what’s happening right now,” Dr. Davis said.

In the proposed budget, the administration suggested that the eliminated programs would be better managed by states. But state health departments already manage most chronic disease programs, and three-quarters of the C.D.C. center’s funding goes to support them.

Loss of those funds “would be devastating for us,” said Dr. Harris, the health officer in Alabama.

The state has one of the highest rates of chronic diseases in the country, and about 84 percent of the public health department’s budget comes from the C.D.C., Dr. Harris said. About $6 million goes to chronic disease programs, including blood pressure screening, nutrition education for diabetes and promotion of physical activity.

If those funds were cut, “I am at a loss right now to tell you where that would come from,” he added. “It just seems that no one really knows what to expect, and we’re not really being asked for any input on that.”

Minnesota’s vaunted health department has already laid off 140 employees, and hundreds more may be affected if more C.D.C. funding is lost. Cuts to chronic disease prevention will affect nursing homes, vaccine clinics and public health initiatives for Native Americans in the state.

“The actions of the federal government have left us out on a flimsy limb with no safety net below us,” said Dr. Brooke Cunningham, the state’s health commissioner.

Until recently, “there seemed to be a shared understanding at the local, state and federal level that health was important to invest in,” Dr. Cunningham said.

The C.D.C.’s chronic disease center’s work touches American lives in many unexpected ways.

In Prairie Village, Kan., Stephanie Barr learned about the center 15 years ago when, working as a waitress with no health insurance, she discovered a lump in her breast the size of a lemon.

Through the C.D.C.’s National Breast and Cervical Cancer Early Detection Program, she was able to get a mammogram and an ultrasound, and staff members helped her enroll in Medicaid for treatment after a biopsy determined the lump was malignant, Ms. Barr said.

“It was caught in the nick of time,” said Ms. Barr, now 45 and free of cancer.

Since that program began in 1991, it has provided more than 16.3 million screening exams to more than 6.3 million people with no other affordable access, said Lisa Lacasse, president of the American Cancer Society Cancer Action Network.

The organization is one of 530 health associations that have signed a petition asking lawmakers to reject the proposed H.H.S. budget, which cuts discretionary spending by about one-third. The signatories said the cuts would “effectively devastate” the nation’s research and public health infrastructure.

The budget also proposes dismantling disease registries and surveillance systems.

“If you don’t collect the information or keep these surveillance systems going, you don’t know what’s happening, you don’t know what the trends are,” said Dr. Philip Huang, director of Dallas County Health and Human Services in Texas.

“You’re losing all of that history,” he said.

In a previous position as director of chronic diseases for Texas, Dr. Huang said he worked closely with C.D.C. experts who successfully reduced tobacco use among Americans.

“Eliminating the Office on Smoking and Health is just craziness if you’re still wanting to address chronic diseases,” he said.

Smoking is still the leading cause of preventable death in the United States, causing more than 480,000 deaths each year, according to the C.D.C.

More than one in 10 American adults still smoke cigarettes regularly, but rates vary drastically by region, and C.D.C. surveillance helps target cessation programs to areas where they are needed most.

“Smoking rates have come down, but if the federal government takes its foot off the gas, the tobacco companies are ready to pop back up again,” said Erika Sward, assistant vice president for advocacy at the American Lung Association.

She warned that tobacco companies are constantly developing new products like nicotine pouches, whose use by teenagers doubled last year. “It will take a lot more money to put the genie back in the bottle,” she said.

The C.D.C.’s chronic disease center works with communities and academic centers to promote effective programs, from creating quitting hotlines to reach young Iowans in rural areas to training members of Black churches in Columbia, S.C., to lead exercise and nutrition classes for their congregations.

In rural Missouri, dozens of walking trails have been developed in the “boot heel” in the southeastern part of the state, an area with high rates of obesity and diabetes, said Ross Brownson, a public health researcher at Washington University in St. Louis who directs the Prevention Research Center in collaboration with the C.D.C.

“There’s strong evidence now that if you change the walkability of a community, people will get more physical activity,” Dr. Brownson said. “There aren’t going to be health clubs in rural communities, but there is nature and the ability to have walking trails, and land is relatively cheap.”

With C.D.C. support, in Rochester, N.Y., people who are deaf and hard-of-hearing are being trained to lead exercise and wellness programs for other hearing-impaired people who can’t easily participate in other gym classes.

In San Diego, researchers are testing ways to protect farm workers from exposure to ultraviolet rays and heat-related illnesses.

“Once they are up and started, they are community-driven and don’t depend on the government,” said Allison Bay, who recently lost her job managing such projects at the C.D.C.

The C.D.C.’s reorganization also eliminated lead poisoning programs. Lead poisoning is also “one of our greatest public health threats in the city of Cleveland,” said Dr. David Margolius, director of public health for the city.

The C.D.C. does not directly fund Cleveland’s lead programs — the funding comes from the state. “But just having the federal expertise to call on to help lead us toward a lead-free future, I mean, yeah, that has a big impact on us,” he said.

GPOD on the Road: Daffodils in Connecticut

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GPOD on the Road: Daffodils in Connecticut

Happy Friday, GPODers!

As I teased in the Earth Day post last Tuesday, I’m sharing my photos from a recent trip to the annual daffodil display at Laurel Ridge, in Litchfield, Connecticut. This private garden is a hidden spring gem and gift to the area, made open to the public for a few months every year and free for all that respect the rules of “no dogs, no picnics, and no picking flowers.”

These were the only requests of Virginia and Remy Morosani, the founders of Laurel Ridge Farms and the stewards who planted the original 10,000 daffodil bulbs that began this display in 1941. Over the years, more bulbs were added and downtime during the farming season was used to divide and further spread these cheerful bulbs. Though it was an expensive and laborious creation, the eclectic couple did not see this as a moneymaking opportunity but simply as something beautiful that needed to be shared with as many people as possible. To learn more about the founders of the Laurel Ridge daffodils, check out this amazing post on Instagram.

Found on a quiet road in the winding hills of Litchfield, this space has a naturalistic feel unlike that of any other public garden I’ve visited or seen photos of. Rather than perfectly organized rows of daffodils planted in a pattern or in evenly spaced clumps, the flowers pop up and spread in naturalized masses, with some areas denser and others more scattered. While different varieties can be found on the property, most of the daffodils planted were classic trumpet daffodils (Narcissus pseudonarcissus, Zones 5–8).

bright yellow daffodilsOf course, that didn’t stop me from scouring the fields for every new or different variety and cultivar that I could find. One that wasn’t hard to miss was the ‘Dutch Master’ (N. ‘Dutch Master’, Zones 2–9), also a trumpet variety but in an iconic bright yellow.

mass plantings of daffodilsWhile naturalistic in design, the human touch is still evident in low rock walls that are a staple of New England and are utilized to corral the masses of daffodils into different sections. In front of this wall, a lovely massing of large cupped ‘Ice Follies’ (N. ‘Ice Follies’, Zones 3–8) were erupting in blooms.

white daffodil with bright orange and yellow trumpetAnother cultivar that caught my eye was this lone flower with incredible gradients on both the corona (or trumpet) and surrounding petals. Though it is a very new cultivar, it looks most like a ‘Lincoln Eliot’ (N. ‘Lincoln Eliot’, Zones 3–7). If anyone recognizes this beauty as a cultivar they grow in their garden, please let me know!

field of daffodils that haven't bloomedThroughout the fields are various informal paths forged in the grass; you might be able to spot the diagonal path cutting up the hill on the right side of this photo. This added to the feeling of frolicking through naturalized fields rather than being guided through a garden with intention. You can also see that the fields weren’t quite at their peak. Despite the already impressive number of flowers, large sections had yet to come into bloom.

bright yellow daffodil with bright orange trumpetThese daffodils were just unfurling, but their bright petals were hard to miss. Though not yet showing their full size, I’m pretty confident these are large cupped ‘Pride of Lions’ (N. ‘Pride of Lions’, Zones 3–8).

hill covered in daffodilsOne of the many highlights of Laurel Ridge is the steep hill that looks out onto the small lake on the property. Because the hill gets full sun, more of the daffodils in this area had bloomed. Here, many people found a spot to sit and enjoy the scenery for a while.

stone plaque inscribed with a poemAt the top the largest hill is this memorial plaque, inscribed with two stanzas from the William Wordsworth poem “I Wandered Lonely as a Cloud,” which inspired Virginia Morosani to plant these fields. It reads:

I wandered lonely as a cloud
That floats on high o’er vales and hills,
When all at once I saw a crowd,
A host, of golden daffodils;
Beside the lake, beneath the trees,
Fluttering and dancing in the breeze. . .

. . . For oft, when on my couch I lie
In vacant or in pensive mood,
They flash upon that inward eye
Which is the bliss of solitude;
And then my heart with pleasure fills,
And dances with the daffodils.

pond surrounded by daffodilsAt the bottom of the hill, there is a great view of the little island that sits in the middle of the lake—of course, also adorned with plenty of daffodils.

white daffodils with small orange trumpetsMost of the cultivars in bloom were trumpet and large cupped varieties, but this was the one small cupped flower that I spotted. While I originally thought this Barrett Browning (N. ‘Barrett Browning’, Zones 3–8) must have been a relatively new addition, I discovered this cultivar was first introduced in the 1940s and quickly started winning awards. So it could have been some of the earliest bulbs planted by the Morosanis!

shrub with yellow flowers of yellow daffodilsLastly, it’s not spring in Connecticut without some forsythia. While I personally get tired of their splay of yellow blooms that messily invade roadsides in my area each spring, I thought it was actually delightful in this setting. It’s almost hard to distinguish where the daffodils end and the forsythia begin!

As I was conducting my research and gathering assets for this post, I realized that one of my predecessors, Michelle Gervais, featured Laurel Ridge on Garden Photo of the Day back in 2014! If you’re wondering what this exact destination looked like over 10 years ago, check that post out here: Fields of daffodils in Connecticut.

Do you have a local spring display that your community comes out en masse to enjoy? A street lined with the sweetest-smelling cherry blossoms? A park that gets covered in spring bulbs of all sizes and colors? Let us know in the comments, or consider sharing your local spring display with Garden Photo of the Day! Follow the directions below to submit photos via email, or send me a DM on Instagram: @agirlherdogandtheroad.

 

We want to see YOUR garden!

Have photos to share? We’d love to see your garden, a particular collection of plants you love, or a wonderful garden you had the chance to visit!

To submit, send 5–10 photos to [email protected] along with some information about the plants in the pictures and where you took the photos. We’d love to hear where you are located, how long you’ve been gardening, successes you are proud of, failures you learned from, hopes for the future, favorite plants, or funny stories from your garden.

Have a mobile phone? Tag your photos on Facebook, Instagram or Twitter with #FineGardening!

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Fine Gardening Recommended Products

Organo Republic 16 Perennial Wildflower Seeds Mix for Indoor & Outdoors

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Premium 16 Perennial Wildflower Seeds Mix – Special Garden Flower Seeds Blend designed for planting indoor & outdoors across North America. With over 16 varieties and 100,000 wildflower seeds, this mix is the best solution to attract pollinators – bees, butterflies & birds are essential for garden plants health. Our Special Perennial Wildflower Seeds Mix Includes White Yarrow, Columbine, New England Aster, Siberian Wallflower, Shasta Daisy, Lance-Leaf Coreopsis, Sweet William, Purple Coneflower, Blanketflower, Gayfeather, Blue Flax, Lupine, Dwarf Evening, Primrose, Mexican Hat, Prairie Coneflower, Black Eyed Susan. Easy & Fun Growing Experience with our online guides – Don’t plant disappointment – Add more colors to your wildflower garden! We send only super hearty heirloom flower seeds with the highest germination rate and fast sprout. Our detailed growing guide helps you grow seeds the garden of your dream like a PRO. Colorful Wildflower Garden from Seeds – Grow wildflowers everywhere – Indoor in window garden or Outdoors Flower garden Garden make a beautiful design for your garden borders, pathways, field or meadow and attract pollinators. Made in the USA by Small Family-Owned Business – Quality You Can Trust – Our wildflower bulk seeds variety pack are tested at the highest germination rates before being sealed to last for up to 3 years before you need to plant. Each packet of our flower seeds variety pack is resealable to make it easy to store and has its own label with a QR code for the growing instructions.

Corona® Multi-Purpose Metal Mini Garden Shovel

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Longer Service Life: The blade of this round small shovel is made of carbon steel, which can effectively improve the hardness by high temperature quenching, and the surface has anti-rust coating to avoid rusting. In the process of use when encountering hard objects will not bend and deformation.
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Razor-Back Potato/Refuse Hook

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We’re Hiring a Dietitian! | Kara Lydon

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We’re Hiring a Dietitian! | Kara Lydon

I’m so excited to write this post today because I’ve got exciting news to share: Kara Lydon Nutrition is hiring a registered dietitian to join its team! If you’re passionate about helping people heal their relationships with food and their bodies, this job is for you! We practice evidence-based nutrition counseling under the paradigms of intuitive eating and Health at Every Size. We see clients who have eating disorders, disordered eating, digestive disorders, and general health and wellness concerns. We also run the food and healthful lifestyle blog, The Foodie Dietitian.

You don’t need to have a ton of experience in these areas but you must have a keen passion and interest and eagerness to learn, grow and evolve. And if you do have experience in these areas, even better! More important than the knowledge base or experience, is your general skillset and attitude. We’re looking for someone who is empathetic, compassionate, and mindful. Someone who is highly motivated and hard-working. Someone who is flexible and adaptable and has attention to detail. And someone with strong verbal and written communication skills. If this is sounding like you, I hope you will apply!

To give you more insight into our private practice, approach and values, please visit our nutrition counseling page and about page. I’m beyond thrilled to grow our practice and to be able to offer nutrition counseling to more people who need support. If you’re not interested in this position but know someone who may be, I would be so grateful if you would pass this along.

And for the full job description and application instructions, see below!

Position Title: Registered Dietitian

Location: Massachusetts

Company: Kara Lydon Nutrition

Status: Part-Time to Full-Time

Job Overview:
Kara Lydon Nutrition is looking to hire a registered dietitian to join its team! You will be providing virtual outpatient nutrition counseling to clients with eating disorders, disordered eating, digestive disorders, and general health and wellness concerns. You will collaborate with clients’ treatment teams to coordinate care, and engage in continuing education and supervision to hone your skills and knowledge. In addition to 1:1 counseling, there are also opportunities to run support groups, assist in group creation, and provide marketing support. This is a part-time position to start that would ideally evolve into full-time.

About the Company:
Kara Lydon Nutrition is a weight-inclusive virtual nutrition private practice specializing in intuitive eating and the treatment of eating disorders and disordered eating. Our clinicians are trauma-informed and social justice-minded. We offer regular clinical supervision, scheduling and billing support, professional memberships, and opportunities for continuing education.

Job Responsibilities:
1. Utilize medical nutrition therapy and evidence-based care to provide effective and ethical nutrition counseling to clients.
2. Coordinate care with other members of treatment teams in professional manner.
3. Engage in regular supervision and continuing education to hone skills and knowledge base.
4. Coordinate with other members of Kara Lydon Nutrition team for administrative logistics.
5. Provide accurate documentation for client visits.
6. Run support groups, assist in group creation, and provide marketing support, if applicable.

Required Work Experience:
Preference given to those who have experience working within the eating disorder field. Preference given to applicants with experience and/or interest in working with adolescents and/or ARFID.

Required Skills:
• Knowledgeable of the principles of Intuitive Eating and their applications
• Familiarity of and alignment with principles of Health At Every Size®
• Experience utilizing motivational interviewing and other counseling techniques (CBT, ACT, IFS, etc.)
• Ability to analyze research studies and communicate findings
• Strong verbal and written communication skills
• Detail-oriented, hard-working, and highly motivated
• Ability to work independently and as part of a team
• Critical thinking and problem solving
• Ability to engage in own self-care practices
• Eagerness to learn and grow
• Empathetic, compassionate, and mindful
• Self-aware
• Adaptable and flexible

Education:
• Registered Dietitian and licensed in state of Massachusetts
• Bachelor of Science or Master of Science in Nutrition

Compensation: Competitive rate based on qualifications and experience

Starting Date: December 2024

To Apply:
1. Submit a cover letter stating why you’d be a good fit for this position as well as a resume/CV (including social media accounts, if applicable).
2. Email applications to kara@karalydon.com by November 19.

Winter Wheat Berry Salad | The Full Helping

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Winter Wheat Berry Salad | The Full Helping

This wheat berry salad is festive, textured, and wonderfully hearty, which makes it perfect for the winter months. It features kale, radicchio, warm Medjool dates, candied walnuts, and a tangy apple cider vinaigrette. This is a wholesome dish for holiday gatherings, and it’s also a salad that you can make ahead and store for a few days.

When the weather turns cold, my salads become warmer and more hearty. This wheat berry salad is a perfect example of a dish that’s colorful and refreshing, as salads should be, but well-suited for winter.

Part of the salad’s heartiness is thanks to the wheat berries themselves. Once cooked, wheat berries are a nicely substantial whole grain.

There are also crucifers (kale) and chicories (radicchio) present. These leafy vegetables each has a little more heft than, say, mesclun or butter lettuce.

Finally, for texture, crunch, and sweet notes that offset the bitterness of the vegetables, there are candied walnuts and warm, chopped dates.

I can’t think of too many salad dishes that offer so much variety of texture and temperature, not to mention flavor.

Of course there are no hard and fast rules about when a dish beckons. If you’ve got wheat berries in your pantry and a bunch of kale in the fridge, then you can make this salad at any time of year.

What are wheat berries?

If you’re new to cooking with wheat berries, then you’re in for a treat. They’ve always been one of my favorite grains to work with, and grain salads are my favorite use for them.

Wheat berries are similar to farro, but with a rounder, firmer shape and a slightly longer cooking time. The similarities between these grains is thanks to the fact that they’re both a form of wheat.

Wheat berries are kernels of whole wheat. Technically, this could be any variety of wheat. Most wheat berries sold for cooking in the US are kernels of hard red winter wheat, hard red spring wheat, or soft wheat.

On the other hand, farro refers specifically to kernels of Emmer wheat. Emmer is an ancient wheat variety that’s popular in Mediterranean cuisine, and especially in Italy.

Where to find wheat berries

You can find wheat berries in the bulk sections of many health food stores or natural groceries. It’s also possible to order them online.

Lately, I’ve been cooking with Hayden Mills White Sonora Berries and love them; I also love that they cook a little quicker than other wheat berry varieties.

Wheat berry cooking time

Whereas rice, barley, and farro all cook within 35-45 minutes, wheat berries demand a little more patience.

You can expect to simmer them for 50-90 minutes, or until they’re tender. The cook time will depend on the variety of wheat berry that you’re working with, but you should put aside an hour at least.

Soaking wheat berries overnight before boiling can shorten their cooking time a little, to 45-50 minutes. If you do this, be sure to drain the soaking water and use fresh water for cooking.

A seasonal salad

Kale is available year-round in many places, and I appreciate the brassica’s density and substance for cold weather salads.

I’m a big fan of Tuscan (lacinato) kale, and that’s what I like to use here. However, chopped curly kale is also a fine base for the wheat berry salad.

At some point in the past few years, I fell head over heels for any and all chicories. Since then, most of my winter side salads have been loaded with endive, escarole, frisée, and radicchio.

Radicchio is my favorite type of chicory, so it’s fitting that I use it for the wheat berry salad. Its burgundy color makes the salad look especially festive and fun.

Wheat berries themselves give the salad a lot of texture, but crunchy diced celery, dried fruit, and nuts add to that effect.

A close up, overhead image of vegan candied walnuts, which are served in a small, round white bowl.A close up, overhead image of vegan candied walnuts, which are served in a small, round white bowl.
My vegan candied walnuts are made with aquafaba, resulting in an ultra-crispy texture.

The nuts in question are vegan candied walnuts, which are especially delicious and super crispy.

If you don’t have time to make candied nuts, toasted, chopped walnuts are fine to use instead. And you can swap the walnuts for pecans (candied or regular) as well.

Finally, there are the dates. But let me say a little more about those.

Lightly seared dates = deeper flavor

The instruction to pan-sear Medjool dates might alone come as a surprise, let alone going to that effort for a salad.

But it’s worth it, I promise.

First and least importantly, you’ll sear the dates with a little oil. This makes them easier to chop and prevents them from clumping together when you mix them into the salad.

The real reason to cook your dates like this is to bring out their caramel-like flavor. Just as heating sugar will result in caramelization, so too does heating these wonderfully sweet fruits.

Halved Medjool dates are pictured in a small frying pan.Halved Medjool dates are pictured in a small frying pan.
Lightly searing, or pan-sautéing, Medjool dates results in gentle caramelization and wonderful, burnt sugar flavor.

The cooking method—4-6 minutes in a frying pan over medium high heat—could be called light searing or pan-sautéing.

The dates acquire pleasantly browned edges in the pan. The slight crispiness helps them to hold their own in a sea of other wheat berry salad ingredients with big personalities.

How to prepare a winter wheat berry salad

Step 1: Cook the wheat berries

Before mixing the salad, you’ll need to set aside some time to boil your wheat berries.

Wheat berries can be stored in an airtight container in the fridge for up to four days, and you can also freeze them for up to eight weeks. It’s easy to get a head start on the salad if you make the grains in advance.

When I make wheat berries at home, I always boil them in a large pot of water, just as I’d do for pasta. Increasingly, I prepare most of my grains this way.

It’s a choice that I write about in A Grain, a Green, a Bean. The upshot is that I think it leads to better consistencies—fewer mushy or dry/burned pots of grains—and requires less mental energy than using a precise grain-to-liquid ratio.

A Grain, a Green, a Bean

A simple trinity of plant-based foods—grains, greens, and beans—will set you up to create an array of beautifully balanced and complete meals. Bring the beans and grains in your pantry to life with more than 80 wholesome recipes and a world of possibilities!

The wheat berries will need between 50-90 minutes of simmering on the stovetop. You’ll know that they’re done when they’re tender, yet still chewy.

Step 2: Lightly sear the dates

Begin by halving lengthwise and pitting the dates. Press them gently to flatten them, then add them to a small frying pan with some olive or avocado oil.

Lightly pan-sear the dates for about 3 minutes on each side, or until they’re gently caramelized, glistening, and hot.

Allow them to cool for a few minutes, then chop the dates roughly.

Step 3: Whisk together the vinaigrette

The wheat berry salad dressing is an appropriately bold, punchy apple cider vinaigrette.

An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.
Apple cider vinaigrette offers tangy, garlicky notes to the grain salad.

You can read more about this dressing, which is a favorite of mine, in the original recipe post. Preparing the vinaigrette is as simple as shaking/whisking.

Step 4: Mix

Finally, the fun part: mixing.

A large, white mixing bowl is filled with cooked wheat berries, kale, and radicchio.A large, white mixing bowl is filled with cooked wheat berries, kale, and radicchio.
Wheat berries, greens, and chicories form the foundation of the salad.
A large mixing bowl is filled with grains, greens, and chopped nuts and dried fruits. It rests on a white surface.A large mixing bowl is filled with grains, greens, and chopped nuts and dried fruits. It rests on a white surface.
Candied (or toasted), chopped nuts and warm, chopped Medjool dates add pleasant texture to the salad.

This step is self-explanatory, but do be sure to use a large mixing bowl, so that everything can be tossed together without overflowing!

A colorful salad with radicchio, kale, wheat berries and dates is pictured overhead in a round white bowl.A colorful salad with radicchio, kale, wheat berries and dates is pictured overhead in a round white bowl.
The finished salad will be brimming with color and texture. Right before serving, taste and adjust the seasoning to your liking.

As you can see, I add chopped green onion tops to the salad for extra savoriness and a little bite.

Taste the salad right before you serve it. Feel free to adjust salt and pepper to taste, and add as many extra drizzles of the vinaigrette as you like.

Step 5: Serve

Finally, plate and enjoy the salad. A few extra chopped green onion tops can be a nice finishing touch, but this isn’t a salad that needs too many flourishes.

A colorful salad with radicchio, kale, wheat berries and dates is pictured overhead in a round white bowl.A colorful salad with radicchio, kale, wheat berries and dates is pictured overhead in a round white bowl.
Leftover portions of the wheat berry salad can be stored for up to three days in an airtight container in the fridge.

Storing wheat berry salad

One of my favorite features of kale salads is their sturdiness over a few days of fridge storage. This is definitely a salad that can be mixed ahead of time, and it’ll actually acquire more flavor as the ingredients mingle.

My only recommendation, if you choose to make it ahead, is to store the candied walnuts separately and add them right before serving, so that they retain their crispiness.

A few possible variations

If you don’t have kale around, you can try arugula, roughly chopped baby spinach, thinly sliced collard ribbons, or chopped escarole in its place.

There’s also room to substitute the radicchio: I think that any member of the chicory family (red or white endive, frisée, etc.) would be fine to use. The addition of thinly sliced raw fennel would add nice crunch and some new flavor notes.

While wheat berries should technically be the star of a wheat berry salad, they aren’t the only grain that will work in this recipe.

Cooked farro, short-grain brown rice (a gluten-free option), barley, and spelt berries are all good substitutes for the wheat berries.

From a nutrition perspective, the offer similar benefits of dietary fiber, and the other forms of wheat will be similarly rich in protein.

A colorful salad with radicchio, kale, wheat berries and dates is pictured overhead in a round white bowl.

Winter Wheat Berry Salad with Warm Dates and Apple Cider Vinaigrette

Author – Gena Hamshaw

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour 20 minutes

Yields: 6 servings

  • 1 1/2 cups wheat berries (240g)
  • 2 teaspoons olive or avocado oil
  • 6 large Medjool dates
  • 2 packed cups radicchio, cut into 1/2-inch / 1.3cm ribbons (1 small head radicchio)
  • 2 packed cups Tuscan kale, stemmed and cut into 1/2-inch / 1.3cm ribbons (1 small bunch; substitute 2 cups/30g chopped curly kale)
  • 3/4 cup finely diced celery (80g)
  • 2/3 cup crispy baked vegan candied walnuts (substitute 2/3 cup / 70g walnut halves and pieces)
  • 1/2 cup chopped green onion tops (40g)
  • 1/2 cup tangy apple cider vinaigrette dressing (120ml, plus more as needed; substitute another favorite vinaigrette)

  • Bring a large pot of salted water to a boil in a large, heavy-bottomed pot. Add the wheat berries. Boil the wheat berries, like pasta, for an hour, or until they’re fully tender, yet still pleasantly chewy; the cooking time will depend on the wheat berries that you use. Drain the wheat berries thoroughly and allow them to cool enough to be room temperature. If you like, you can cook them up to 3 days before mixing the salad and store them in an airtight container in the fridge.

  • Heat the avocado oil in a frying pan over medium high heat. Open the pitted dates so that the fruit appears to be in one large, flattened layer. Add the flattened dates to the frying pan. Simmer them in the oil for 4-6 minutes, flipping them once during cooking, so that both sides are lightly caramelized. Transfer them to a plate or cutting board and allow them to cool until they can be handled, then chop them roughly.

  • Transfer the wheat berries, dates, radicchio, kale, celery, walnuts, and green onions to a large mixing bowl. Dress them with the vinaigrette. Taste the salad and adjust salt and pepper as needed; you can also add a little extra vinaigrette, if you like. Serve or store the salad in an airtight container in the fridge for up to 4 days.

For me, the challenge and joy of winter cooking is to create color and brightness within a leaner, darker season.

This salad is so wonderfully celebratory and special. I hope that it’ll bring joy to your table and your plate!

xo

How to Stop Tracking Macros

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How to Stop Tracking Macros

“I worried that if I stopped tracking macros, I would lose my physique.”

After years of careful macro tracking, Dr. Fundaro finally admitted to herself that the method no longer worked for her. Yet she was afraid to give it up.

If anyone should feel confident in their food choices, it would be Dr. Gabrielle Fundaro. After all, Dr. Fundaro has a PhD in Human Nutrition, a decade-plus of nutrition coaching experience, and six powerlifting competitions under her belt.

Yet, when she was really honest with herself, Dr. Fundaro realized that she felt far from confident around food. For years, she’d used macro counting as a way to stay “on track” with her eating.

And it worked… until it didn’t.

After years of macro tracking, Dr. Fundaro was tired of the whole thing. She was tired of making sure her macros were perfectly in balance. She was sick of not being able to just pick whatever she wanted off a menu and enjoy the meal, trusting that her health and physique wouldn’t go sideways as a result.

Yet the idea of not tracking freaked her out. Every time she quit tracking, she worried:

“What if I don’t eat enough protein, and lose all my muscle?”

“What if I overeat and gain fat?”

“What if I have no idea how to fuel myself without tracking macros? And what does that say about me as an expert in the field of nutrition?”

The more Dr. Fundaro wrestled with macro tracking, the more she wanted to find an alternative.

Something that would support her nutritional goals while also giving her a sense of freedom and peace around food.

Calorie counting wouldn’t do it. That was just as restrictive as counting macros—maybe more.

Intuitive eating didn’t seem like a good fit either. Intuitive eating relies heavily on a person’s ability to tune into internal hunger and fullness cues to guide food choices and amounts. After years of relying on external cues (like her macro targets), Dr. Fundaro didn’t feel trusting enough of her own instincts; she wanted more structure.

Meanwhile, at the gym, Dr. Fundaro began lifting based on the Rate of Perceived Exertion (RPE) scale—a framework that helps individuals quantify the amount of effort they’re putting into a given movement or activity. It’s considered a valuable tool to help people train safely and effectively according to their ability and goals. (More on that soon.)

While using the RPE scale in her training, Dr. Fundaro found she was both getting stronger and recovering better. There was something to this combination of structure and intuition that just worked.

And then, it dawned on Dr. Fundaro like the apple hit Sir Isaac Newton on the head:

If Rate of Perceived Exertion could help her train better, couldn’t a similar framework help her eat better?

With that, the RPE-Eating Scale was born.

Dr. Fundaro has since used this alternative method to help herself and her clients regain confidence and self-trust around food; improve nutritional awareness and competence; and free themselves from food tracking.

(Yup, Dr. Fundaro finally trusts her eating choices—no macro tracker in sight.)

In this article, you’ll learn how she did it, plus:

  • What the RPE-Eating scale is
  • How to practice RPE-Eating
  • How to use RPE-Eating for weight loss or gain
  • Whether RPE-Eating is right for you or your clients
  • What to keep in mind if you’re skeptical of the concept

What is RPE-Eating?

Invented by Gunnar Borg in the 1960’s, Rate of Perceived Exertion (RPE) is a scale that’s used to measure an individual’s perceived level of effort or exertion during exercise.

Though Borg’s RPE uses a scale that goes from 6 to 20, many modern scales use a 0 to 10 range (which is the range that Dr. Fundaro adapted for her RPE-Eating scale).

Here’s the RPE scale used in fitness.

Rating Perceived Exertion Level
0 No exertion, at rest
1 Very light
2-3 Light
4-5 Moderate, somewhat hard
6-7 High, vigorous
8-9 Very hard
10 Maximum effort, highest possible

Originally used in physiotherapy settings, the scale is now frequently used in fitness training.

For example, powerlifters might use it to choose how heavy they want to go during a training session. Or, pregnant women might use it to ensure they aren’t over-exerting themselves during a fitness class or strength training session.

Because human experience is highly subjective and individual, the scale allows the exerciser to judge how hard they’re working for themselves. A coach can provide a general guideline, such as “aim for a 7/10 this set,” but it’s up to the client to determine exactly what that means for them.

Dr. Fundaro had used the scale many times with herself, and clients. She always appreciated the sense of autonomy it gave her clients, while still providing some structure.

So, she decided to take the same 1-10 scale and its principles, and apply it to eating.

Here’s what the RPE-Eating Scale looks like:

The goal with RPE-Eating is similar to RPE when training: Develop the skills to determine what is sufficient for you, without having to rely on other external metrics (such as apps or trackers).

How to practice RPE-Eating

If you’ve ever practiced RPE-training, you’ll know it takes some time to get used to. RPE-Eating is the same.

Don’t expect to be in lockstep with all of your body’s internal cues at first, especially if you’ve been ignoring them for a long time.

With this in mind, apply the steps below to practice the RPE-Eating process.

Step #1: Get clear on your goals.

RPE-Eating is not just another diet.

“It’s not about aiming to change your body,” Dr. Fundaro explains. “It’s not about feeling more control over your diet. Nor is it about feeling like you’re eating the ‘optimal’ diet.”

If your priority is maintaining a specific physique (such as staying ultra lean) or changing your body (building muscle or losing fat), this method can be adapted for that, though it isn’t the most efficient one to use.

Instead, RPE-Eating is about sensing into what your body needs and giving yourself appropriate nourishment—while building inner trust and confidence along the way.

“You have to trust that you’ll be able to nourish your body, and that you’ll be okay even though things may change in your body,” says Dr. Fundaro.

Admittedly, this can be challenging to do. It can also be difficult to let go of the expectation that you’ll hit the “right” macros at every meal—which RPE-Eating isn’t specifically designed to do.

However, if your goal is to build more self-trust, RPE-Eating can be a great tool to help you do that.

Step #2: Practice identifying your hunger cues

Before we explore this step, let’s distinguish between two motivators for eating.

First, there’s hunger. Hunger occurs when physical cues in your body (like a general sense of emptiness or rumbling in your stomach, or lightheadedness) tells you that you require energy—known to us mortals as food.

Then, there’s appetite. Appetite is our desire or interest in eating. It can stay peaked even after hunger is quelled, especially if something looks or tastes especially delicious—like a warm, gooey cookie offered after dinner that you feel you have to try, even though you’re technically full.

While it’s normal to eat for both hunger and appetite drives, the two can become mixed up. Especially if we have a history of dieting and tracking food.

The RPE-Eating scale helps you tap back into those true physical hunger cues, and learn the difference between hunger and appetite.

To put this in practice, try this before your next meal:

▶ Using the RPE-Eating scale mentioned above, identify your current level of hunger. Record the number on paper or the notes app on your phone.

▶ Then, eat your meal with as much presence as possible. (Note: This in itself takes practice. It can help to limit distractions, such as eating at the table rather than in front of the TV, and focusing on the flavors and textures of the food you’re eating, and how you feel eating it.)

▶ About halfway through the meal, check in again. Based on the scale, how hungry are you now? As before, record the number.

▶ If you’re still hungry, finish your meal. When you’re finished, repeat the same process, writing down where you are on the scale.

▶ Once you’re done, take a minute and tune into what your body feels like. What does it feel like to be full? “Download” that feeling into your mind and internalize it in your body, as if you’re updating your phone with the latest software.

Repeat this for as many meals as you can. Aim to do it for one meal a day for a week or so, or for as long as feels good to you. Don’t worry if you forget: simply repeat the practice when you can.

The more you practice this, the better you’ll become at being attuned with your actual hunger cues. With time, you’ll likely find you develop more trust in your internal compass than what the latest diet tracker says for your needs.

(For more on fully-tuned-in, mindful eating, read: The benefits of slow eating.)

Step #3: Get to know your non-hunger triggers

Have you ever come home after a super stressful day and you’ve basically thrown yourself onto a bag of chips or a carton of ice cream?

We might like to imagine ourselves eating every meal mindfully, using the RPE- Eating system to a tee, but life rarely works like that.

Chances are, there are certain situations that trigger you to eat more quickly, mindlessly, and beyond the point of hunger.

That’s okay.

Dr. Fundaro’s suggestion? Aim to become more aware of the situations that cause you to overeat in the first place.

To do this, you can practice something we use in PN Coaching: Notice and name.

When you find yourself scarfing down food faster than you can blink, simply try to notice what’s going on.

Can you name a feeling—such as anxiety, or sadness?

Can you identify a situation or moment that happened before you started eating—say, an argument with your teenager, or a nasty email from your boss?

Once you’ve identified the feeling, event, or person that’s triggered you to eat compulsively, see if you can also identify what you might really be needing or desiring.

Eating for comfort is normal. However, if it’s the only coping method we have, it can cause more problems than it solves in the long run.

When you find yourself with an urge to eat mindlessly, consider what non-food coping mechanisms might help you feel better. That could be 10 minutes away from your computer to close your eyes and breathe, a walk outside, or a quick call to a friend to rant—or just talk about something completely unrelated.

Getting to know your non-hunger eating triggers—plus widening your repertoire of self-soothing methods—is just as valuable as getting to know your hunger cues. Over time, this awareness will allow you to eat with more intention.

Step #4: Eat for satiety AND satisfaction

Even when you’re “adequately fueled” from a physical perspective, you might still feel unsatisfied from an emotional perspective.

That’s because, according to the RPE-Eating framework, eating should fulfill two criteria:

▶ Satiety describes the physical sensation of being full; your calorie or fuel needs are met.

▶ Satisfaction describes a more holistic feeling of being nourished; your calorie needs are met, but your meal also felt pleasurable.

If you ate to satiety only, your calorie needs might be met and your physical hunger quelled, but you might still feel unsatisfied—maybe because chocolate is on your “don’t” list, and even though you’ve eaten everything else in your kitchen that isn’t chocolate, nothing quite “hit the spot.”

In other words, you can eat to satiety at every meal, yet still be “restricting” foods.

You may not be restricting calories per se, but you may have banned entire food groups—baked goods, pizza, or whatever else curls your toes. This can lead to a feeling of constantly needing to police yourself, and doesn’t leave much room for the flexibility and spontaneity that real-life (enjoyable) eating requires.

(Plus, avoiding particular foods tends to work like a pendulum: restrict now; binge later. If you want to learn how to stop those wild swings, read: How to eat junk food: A guide for conflicted humans)

Satisfaction is a key part of eating.

After all, humans don’t just eat for adequate nutrients and energy. We eat for other reasons too: pleasure, novelty, tradition, community, enjoyment.

So, to take your RPE-Eating to the next level, Dr. Fundaro recommends trying it with meals and foods you genuinely enjoy.

If any foods or meals have been “off-limits,” try eating them using the RPE technique. (Macaroni and cheese, anyone?)

Practice using the scale with a variety of meals (including those you may have restricted previously), and notice how you feel over time.

With experience, you’ll get to know what it feels like to adequately fuel yourself with a variety of foods—including those you genuinely enjoy.

How do I know if RPE-Eating is right for me or my clients?

RPE-Eating isn’t for everyone, but might be a good fit for you (or your clients) if:

✅ You feel dependent on food tracking, but you don’t want to be.

✅ Every time you stop tracking, the loss of perceived control freaks you out and drives you right back to tracking.

✅ You want to stop tracking, but you want to have some type of system or guidance in place.

✅ You’re currently tracking (or considering tracking) your food intake, and you have elevated risk factors for developing an eating disorder such as high body dissatisfaction; a history of yo-yo dieting; a history of disordered eating patterns; and/or participation in weight class sports.

If you’re a coach looking to use this tool with a client, check out Dr. Fundaro’s resources. Remember this tool may not be for everyone, and how you apply it needs to be flexible.

Note: If you or your client struggles with disordered eating, this tool does not replace working with a health professional who specializes in eating disorders, such as a therapist, doctor, or registered dietician.

How to use RPE- Eating for weight loss or weight gain

According to Dr. Fundaro, the best way to use RPE-Eating is in a weight-neutral setting.

While it could be used for weight modification, she doesn’t recommend treating it as another way to hit your macros or “goal weight.”

“I’m not anti-weight modification,” Dr. Fundaro explains. “I’m pro safe weight modification. I compare weight loss to contact sports. There are inherent risks but they can be mitigated through best practices.”

Dr. Fundaro elaborates: “Since RPE-Eating removes macro-tracking, which can increase risk of disordered eating in some people, and relies on biofeedback and non-hunger triggers, RPE-Eating provides a safety net that macro-tracking alone doesn’t provide.”

But if you do want to use RPE-Eating for intentional weight change, what should you do?

Dr. Fundaro recommends aiming to hover around the ranges that support your goal.

(As a reminder, a 1 to 3 on the RPE-Eating scale is categorized as “inadequate fuel; a 4 to 7 is categorized as “adequate fuel”; and a 8 to 10 is categorized as “excess fuel.”)

▶ If the goal is weight gain, you’ll likely aim to eat within the 7 to 8 range for most of your meals.

▶ If the goal is weight loss, you’ll likely aim to eat within the 4 to 5 range for most of your meals.

A key thing to remember is that you would never use RPE-Eating for extreme weight-modification such as for a bodybuilding competition. “That would be like using physio exercises to prepare for a powerlifting competition.” In other words, it’s not the right tool for the job.

Hold up, bro: Isn’t this just feelings over facts?

If you’re skeptical and think this is just eating “based on your feelings,” keep in mind that RPE was once laughed at by lifters, too.

These days, RPE and autoregulation are widely accepted in gym culture and have been studied as a valid method for managing and guiding your training. 1

RPE isn’t perfect, but it’s pretty accurate and incredibly convenient. A lot more convenient than, say, using a velocity loss tracker for every set. 2 3

And while it might seem like it’s all feelings-based, the RPE scale is actually built around practicing the skill of interoceptive awareness—the awareness of internal sensations in your body.

The better you get at the skill of interoceptive awareness, the more you’ll be able to use that awareness to make informed decisions about your training.

RPE-Eating is similar: It builds the skill of sensing into your own body, and lets your internal sensations guide your decisions.

Similar to how the bar slowing down on a squat would indicate you’re getting closer to failure, experiencing the absence of hunger at the end of your meal would indicate you’re closer to being full.

Instead of tracking your glucose levels to validate your perceived hunger, you use internal cues that correlate with lowered blood sugar and coincide with hunger.

And, let’s be real: Being mindful of stomach grumbling or general hunger pangs is much more convenient and accessible than tracking glucose readings.

This process will not be perfect. You may undereat or overeat at first. But over time, with practice, you’ll build the core skills of RPE-Eating.

Are there downsides to RPE-Eating?

While this tool can be helpful, it’s just a tool. A screwdriver is great, but it isn’t useful when you need a hammer.

RPE-Eating can be great for helping you become more aware of your internal hunger cues and build a better relationship with food along the way.

It can also be more laborious. It requires paying real attention to your feelings (physical and emotional), and reflecting on them.

This can be difficult for anyone—but especially people who aren’t able to sit at the table and have a leisurely meal, like parents with small kids, or people with work schedules that require eating on-the-go.

If this is you, just use RPE-Eating when it does work for you—or simply pick and choose specific steps to use in isolation. For example, maybe you try RPE-Eating on the occasional quiet lunch break. Or, maybe you focus solely on developing your awareness of hunger and fullness cues, without trying to change anything else.

If you’ve been tracking macros for a long time, it can be hard to stop.

Tracking macros isn’t inherently bad. It can actually be a helpful tool to teach you more about nutrition. But it’s also not something most people want to do for the rest of their lives.

The problem is, if you’ve depended on tracking your food intake, stopping can feel scary.

In these cases, RPE-Eating can be used as a kind of off-ramp to help transition away from rigid and restrictive macro tracking.

(It can also help loosen the compulsion to “always finish your plate.” Though macros tracking and habitual plate-cleaning may sound different, they’re actually similar: both rely on external cues—such as macro targets or what’s served on your plate—to determine when you’re “done.”)

RPE-Eating won’t take away all the scary feelings that may come with changing ingrained ways of eating.

However, it can provide some structure and language to help you, or your clients, eat with less fear, less stress, and a bit more confidence.

“The goal,” says Dr. Fundaro, “is to know that you’re nourishing yourself—and you don’t need a food tracker to do that.”

References

Click here to view the information sources referenced in this article.

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