As of December 15th, HealthSherpa has helped over 6.1 million people secure affordable healthcare coverage that will begin on January 1st, 2024.
This is the highest in company history and indicates both significant growth in the ACA Marketplace and the important contribution made by agents and brokers using the HealthSherpa ACA enrollment platform.
*HealthSherpa data shows active plan selections from November 1 through December 15, 2023. Data listed represent federal marketplace states only and are accurate to +/- 5%.
Open your eyes to bright and promising citrus health benefits with this guide to citrus nutrition, citrus cooking tips, a citrus fruits list, and lots of healthy citrus recipes.
Is there nothing better than the bright flavor, aroma, and color of citrus in your kitchen? Around the globe, citrus fruits, grown on flowering citrus trees and shrubs, such as oranges, pomelos, grapefruit, kumquats, lemons, and limes, are among the most popular fruits because of their tangy flavor and potent nutrient lineup. Originating in Southeast Asia in 4,000 BC, citrus fruits, a part of the rue family, soon conquered the world, as they became cultivated and incorporated into the food culture in many countries. The American Southern tradition of lemonade, along with Scottish marmalades, and North Africa’s preserved lemons are a few examples of the way people have used their prized citrus. Living in Ojai, California, I am surrounded by citrus, and have 20 varieties of trees growing in my garden, from well known Valencia oranges to more unusual types, like Pink Lemonade Lemons, Pixie Tangerines, Cara Cara Oranges, and Oro Blanco Grapefruit. I use citrus in my kitchen every day, for flavor and health.
In my orchard surrounded by my Ojai Pixie tangerines.
Powerful Citrus Nutrition
Citrus fruits are most famous for their high vitamin C content—just one large orange provides 163% DV (Percent Daily Value, based on 2,000 calories per day.) Vitamin C is important for many body functions, including maintaining bones, teeth, muscles, skin, ligaments and blood vessels; acting as an antioxidant to fight damaging free radicals that can lead to disease, healing wounds, and promoting a healthy immune function. In fact, 16th century seamen figured out that if they stocked their ships with citrus fruit, they could avoid scurvy—a condition marked by lethargy and spongy gums due to vitamin C deficiency—that occurred during long periods at sea.
But vitamin C isn’t the only nutrient you’ll garner from citrus; the fruits are rich in essential vitamins and minerals, like potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, and pantothenic acid, as well as fibers like pectin and lignin, which are linked with heart protection. In addition, more than 170 different phytochemicals have been identified in citrus fruits, including monoterpenes, limonoids, flavonoids, and carotenoids, which have documented antioxidant, anti-inflammatory, immune-boosting, and anti-cancer effects.
Picking lemons from my Pink Lemonade lemon tree in my orchard in Ojai.
Citrus Health Bonus
Eating citrus has been linked with protection from heart disease, stroke, arthritis, asthma, Alzheimer’s disease, cognitive decline, multiple sclerosis, age-related eye disease, ulcerative colitis, and diabetes, according to a review of the science on citrus fruits and health performed by Australia’s research organization, The Commonwealth Scientific and Industrial Research. High citrus fruit intake also is linked with a 40 to 50 percent reduction in the risk of several cancers, such as esophageal, larynx, mouth, and stomach. The benefits of citrus fruit don’t stop there. These zesty fruits contain high amounts of fiber, such as pectin and lignin as mentioned above, that support gut health. The fiber in citrus fruit serves as a prebiotic, a substance that is food for gut microorganisms, which can protect you against intestine conditions such as hemorrhoids, acid reflux, and diverticulitis. Also, citrus fruit is low in calories, but packed with nutrients, which makes this fruit a great choice if you are wanting your calories or are trying to lose weight. Lastly, citrus fruit has been shown to increases levels of citrate, a mineral that can deposit in the kidney and cause kidney stones, in the urine. Having more and more citrate acid being excreted in the urine over the long term can help you reduce your risk of developing kidney stones. It looks like you just got another (or multiple) reason to start your day out right with citrus.
Kumquats at the farmers market.
Citrus Fruits List
There are many types of citrus, which is a genus of flowering shrubs and trees in the rue family Rutaceae, and within each type of citrus fruit there are countless varieties.
Here is a list of citrus fruits:
Citron
Grapefruit
Kumquats
Lemons
Limes
Oranges (mandarins, sweet, sumo, moro, or blood)
Pomelos
Sudachi
Tangelos
Yuzo
5 Tips on How to Use Citrus Fruit + Citrus Recipes
With all of the amazing health benefits citrus fruit has to offer you, why not try to incorporate these fruits into your diet more often? Check out my five tips for boosting your citrus fruit intake and my favorite citrus recipes.
Drinking water can get a little boring, but getting enough water is so important, plus it is your preferred beverage for hydration. One way to spice up your water routine is by adding slices of citrus fruit, such as oranges, limes, grapefruit, and lemons. This simple addition adds flavor, visual pleasure, and nutrition benefits, too. Start with my recipe for Mint Water with Lime and Lemon.
Instead of feasting on a traditional Western-style, highly processed, added sugar-filled breakfast, why not try to include more whole plant foods, like whole grains and citrus fruit for breakfast? Try adding citrus fruit to a variety of traditional whole grain breakfast dishes, like granola, waffles, toast, oatmeal porridge, or pancakes to reap citrus’s benefits.
Add some citrus juice or zest to baked goods and desserts as another great way to max out your citrus intake. Plus, citrus juice and zest gives baked items a delicious tangy taste and nutrition bonus. Try orange, lemon, lime, and grapefruit in breads, muffins, pancakes, waffles, cookies, bars, cakes, and rolls.
Skip the bottled salad dressing and sauces on the market, which can be filled with added sugars and refined ingredients, and make your own healthy lemon salad dressing at home with a splash of citrus juice and EVOO. You can feature your light dressing as a healthy ingredient to top all of your salads, including veggie, leafy, grain, and pasta salads.
Add citrus, such as grapefruits, oranges, and mandarins to your favorite smoothie recipes. Try this recipe for Pomegranate Mandarin Smoothie for inspiration.
5. Blend Citrus Fruit into a Smoothie
A smoothie is a great option if you are on the go and need an easy, nutrient-packed meal or snack. The beauty of a smoothie is that you can fill it with a variety of whole fruits and vegetables, even citrus fruit, such as oranges, mandarins, and grapefruit. Citrus fruit will give your smoothie a nice zing and provide plenty of nutrients as a side benefit. Just toss a whole peeled fruit into your blender!
More Citrus Recipes
For more healthy recipes using citrus fruits, check out some of my favorites:
Our articles are not designed to replace medical advice. If you have an injury we recommend seeing a qualified health professional. To book an appointment with Tom Goom (AKA ‘The Running Physio’) visit our clinic page. We offer both in-person assessments and online consultations.
The last time I raced a 10km I was tight for about 2 weeks! My hamstrings were not happy. They felt achy and solid and would threaten to cramp if I tried to strengthen them.
Of course, it was all my fault. Doing a charity race with my friends without enough prep was always going to be a bit risky! I got through it ok but paid a price afterwards.
When runners experience something similar and a muscle feels tight they usually opt for stretching. Superficially it makes sense – it feels tight so stretch it – but actually often that tightness is due to fatigue from excess training. By all means, stretch if it helps symptoms but the effects might be quite short-term.
A better solution is first to focus on recovery. Cut back the mileage and intensity, allow time to rest and make quality sleep a priority. A week or two can make a huge difference.
As a clinician, if we test a runner in a fatigued state we will probably find muscle weakness but this can just be the result of fatigue. Re-test after a recovery period to get a better idea of strength deficits that need to be addressed. Weak muscles can fatigue more rapidly and strength work can help address this. Just bear in mind it will add to the fatigue, so plan it into the schedule carefully and allow sufficient recovery afterwards.
Here are 4 solutions to help runners who feel tight (my hamstrings are fine now by the way ):
For more on running injury join our Running Repairs Newsletter. Sign up here and receive a free Glutes Exercise Circuit. Each option has instructions, an image and a link to a video.
Hi friends! How was the week? I hope you had a great one. What’s going on this weekend?
We have a birthday party, a night out with friends, and I’m teaching a barre class. I also can’t wait to crawl into the sauna blanket this afternoon; it’s a little chilly today. I’ve love to hear what you have going on!
I was also thinking of doing a spring challenge, similar to Spring Shape Up but with MORE. Wellness tips, fitness programming, live calls, free, the whole deal. Let me know if that’s something you’d be interested in doing and we can start later this month!
It’s time for the weekly Friday Faves party (on a Saturday! Yesterday ended up being wild, but I still love doing this particular post each week). This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves 4.5
Life:
Easter fun! We had an amazing Easter weekend here at home after our San Diego and Disneyland trip last week. Saturday night, the girls and I went to mass, and Sunday morning, the Easter bunny made a stop at our house.
He brought new swimsuits and candy for both kids, a drone and a stuffed animal for one kid, skincare and lulu for the other. 😉
We had a lovely breakfast at my dad’s house with his side of the family and we finally got to meet the newest member of the family, Hudson! He is snuggliest sweetest little guy… and is NOT helping my current baby fever. (Team Two and Through, but I’m struggling with this right now lol.)
Beautycounter extended their promo through the weekend. You can get free shipping on orders over $50 and 30% back in product credit with Beautycounter! You can check out all of the details here. This is the first time I’ve ever seen them do 30% back in product credit. It definitely makes it worth the Band of Beauty signup fee here! You get a free gift with qualifying and orders, and product credit to use later. I use and love this lipgloss, supreme cream, all bright C serum, overnight peel, and AHA mask.
Everyone is obsessed with Abercrombie, and the last time I shopped there was in high school, when we’d wear a lacy cami under our Abercrombie polo with a popped collar. Those were the dayyyyysssss haha. Needless to say, they’ve really upped their game lately and are even giving off a Reformation-ish vibe. I’m going to order a few things to try for spring/summer, including these:
Sweet Tomatoes is baaaaack! They all closed during the time that shall not be named, and the first one to reopen is our beloved Tucson location. It was always a nostalgic spot to take the girls, and we’d often meet up for family dinner. As soon as it reopened, we planned a family dinner with madre, my stepdad, and Nani. It was like a time warp – everything was exactly the same!
Had the BEST strawberry pop heart from Dedicated, which is a local gf bakery. It was everything.
A question for you this weekend: what’s your favorite coffee cup?
Mine seem to change each year, but right now, there are three in my favorites rotation: a Wizard of Oz mug I’ve had since middle school, a succulent mug for maadre, and one I got from Kajabi for hitting my first $50k in sales.
Happy happy weekend, friends! Thanks so much for stopping by the blog today and I’ll see ya soon.
Riding in new places is one of the most rewarding aspects of our sport. Each trip offers new roads, new challenges and a chance to explore areas you likely would never have seen if it wasn’t for the bike. Early in my career though, I often dreaded the idea of travelling for cycling – knowing I had a big goal waiting for me and so many stressful uncertainties to deal with on the way there.
Don’t stress
Athletes usually thrive on routine and each travel day inevitably turns that carefully calibrated schedule on its head. When will I sleep? What should I eat? Are my legs still going to be good after all of this? Will I even make it to the start line with a bike to ride?
Even if you aren’t competing but are heading off on a cycling vacation, these questions still loom. No one wants to spend their hard-earned money on a cycling trip only to have it compromised before the riding even starts.
Invest in a Good Bike Box
Some of this anxiety can be relieved by controlling certain variables in travel. Travelling with a quality, modern bike bag or case makes an enormous difference compared to older models that had the maneuverability of a tractor trailer and seemed to weigh as much as one too. Ease of transport and the security of knowing your bike is well protected are benefits worth paying for, even if you only travel once or twice a season.
The Scicon bike box – Others are available
Invest in a Smoother Flight Plan
The same can be said for planning the most reasonable, straightforward travel itinerary that you can. It can be tempting to hunt for bargain flights and give the airlines as little of your money as possible – after all they seem to do everything in their power to damage our precious bikes. But after fourteen hours in airports, a missed connection and lost luggage, most athletes would pay handsomely for a do-over with a direct flight. This advice may seem fairly obvious, but over my years of competing and coaching it seems like most athletes, including myself, learn those lessons the hard way.
Dealing with Travel Stress
While you can control certain aspects of your travel experience, your day is still very much at the mercy of external forces, both in terms of delays and in availability. Sometimes a four am alarm, bad weather and an endless wait at the rental car desk are unavoidable. Suddenly your routine is disrupted and you find yourself eating a six dollar airport candy bar for breakfast while doing laps of the concourse trying to “keep your legs moving”. Even worse, I’ve often seen many athletes so welded to their training plan that they end up kitting up and riding away from the hotel at nine o’clock at night to makes sure they check off the prescribed ride for the day.
My best advice to deal with an unnatural travel day schedule is simple: relax and rest. One imperfect day is not going to ruin months of preparation. I used to leave a box of protein bars and some beef jerky in my travel backpack even between trips. That way if things went awry I wouldn’t go hungry or eat anything I would regret later. It’s not the healthiest diet in the world, but for a day, it will do just fine.
Don’t stress
Don’t Stress the Training
I recommend the same approach in terms of physical activity. If you end up missing your ride that day, you will be okay. The hay is already in the barn in terms of training and you are at the stage when a little extra rest will be a probably be a benefit. Trying to squeeze in a pre-travel ride in before dawn or a post-travel “spin out” when you should be winding down for bed are both far riskier than just accepting a sedentary day off. In my experience, getting on the plane well rested and relaxing on arrival do more to keep an athlete healthy pre-race than all the hand sanitizer in the world.
There are legitimate concerns about resting too much and starting a race feeling “over fresh” or flat. A proper pre-race ride with some “opener” type efforts can be helpful for optimal performance. For that reason, I would always try to arrive two days before my goal event so that I could have a full day to tune up and get mentally focussed, even if I had an abysmal travel experience. Sometimes that isn’t possible and you find yourself between a rock and a hard place scheduling wise. In those cases, I would suggest the risk of being “too rested” is a much better option than starting the race tired and broken down from adding too much stress the day before.
Rest & Relax
Overall, simplicity and rest are the best weapons you have against the strains and frustration of travel. Even when it comes to adjusting to new time zones and limiting jet lag, my advice is the same. Relax and sleep as much as you can and eat when you are hungry, no matter what the clock says. You can try to adjust your diurnal rhythm for a new time zone in the days and weeks leading up to your event but trying to drive your body to do it mid-travel is just another stressor you don’t need. A final insight that I picked up in my years on the road, is the value of company on your journey. Braving the potential chaos of travel alone can feel like torture, but if you can take it on with a teammate or a partner, the entire process feels a lot less daunting.
So as the warmer weather greets us and you make the final plans for your big goals of the season, aim to make your travel as calm and painless as possible. Let go of as many concerns as you can, rest up and be confident that you are ready to perform at your best.
Warm weather training
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Food costs have skyrocketed in the past year, but that doesn’t mean you have to forego healthy eating. With just a little forethought, there are ways to counter this increase. Here are some tips for maintaining a nutritious diet without breaking the bank.
Think ahead
Take inventory. Before heading to the store or submitting your online grocery order, shop for your refrigerator, freezer, and pantry. Take inventory and plan to make recipes using what you have on hand first.
The most important tip is taking inventory and planning your menu accordingly. Have you ever tossed a bag of soggy spring salad mix? Welcome to the club! It’s happened to most of us at some point, but that’s throwing money away.
Prioritize perishables. Take care to use up fresh produce like spinach or other greens that tend to spoil quickly. Toss greens into a soup or pasta sauce to use them up and simultaneously add a nutrient boost to your meals. Check the expiration dates for perishables like yogurt and create meals around those foods first. For example, you might use up yogurt in breakfast parfaits for the family.
Planning your meals, starting with what you have on hand, helps reduce waste and therefore save money. But you might also consider changing what’s on the menu altogether.
Eat less meat. Meat is expensive. Beef, chicken, and fish can run up a grocery bill faster than anything else. Adding more protein-rich plants to your plate can help. This can mean using beans a few nights a week instead of meat–and thinking of ways to add more produce to your meals overall. This will automatically help increase your fiber and antioxidant intake.
“The cost of meat and meat products isn’t dropping, so think about incorporating more plant-based foods in your meals,” recommends Sara Haas, RDN, a Chicago-based chef, author, and food photographer. “Whole grains, canned/frozen/fresh varieties of vegetables and fruits, nuts and seeds, beans, and legumes are all great options.”
Though the price of eggs has more than doubled all over the country, eggs are still one of the least expensive sources of protein you can buy. Consider enjoying them for dinner for an inexpensive meal like Eggs in Purgatory. This recipe is made with canned tomatoes and is a great base for adding any vegetables you have in the fridge to use up, such as zucchini, peppers, and spinach.
List it out. Create a detailed grocery list and stick to it. Shop online (if you get free shipping) or go through the store as quickly as possible. Most of us know not to go to the supermarket hungry since that’s a recipe for impulse buys. However, studies show the longer you’re in the store, the more you buy. To save time in the store, organize your list by food aisle or departments to avoid backtracking—and make sure you have a snack before you shop!
Shop smart
Shop the sales–and stock up. Take a few minutes to peruse the weekly online ads for your favorite supermarket. It may help to get the deals delivered to your email as a reminder. Many sales are seasonal, and you might notice how some stores offer similar sales on a monthly cycle. Take note and buy accordingly.
Haas reminds us to check out sale items and develop meals around those foods first.
And don’t forget the staples. “If those shelf-stable basics are on sale, buy extra! Think rice, beans, and canned goods that can last at least one year if not opened,” she advises.
Use coupons wisely. Physical coupons are great but not always available. Clip digital coupons to save time and money at the register—and remember, coupons are only a good idea if you buy food that you will actually eat. Though they exist, there aren’t many coupons for fresh fruits and vegetables or fresh meat, poultry, or seafood. Look instead for deals on frozen or canned produce, yogurt, eggs, and other healthy foods, plus household items like detergent and toothpaste.
Buy in bulk—if it makes sense. This strategy is common, but it only saves money if your family can eat the food before it expires. Large containers of olive oil or nut butter can go rancid and giant boxes of cereal can go stale if not used on time.
Switch things up
Be flexible. If you have a recipe that calls for ground beef, but ground turkey is on sale, substitute ground turkey. There’s a wide range of substitutes that work well. If your recipe calls for chicken breasts but chicken thighs are on sale, consider making the swap. If you’re making stew, baked chicken, or soup, the chicken thighs will add even more flavor to the dish, so don’t be afraid to try something different!
Grow and regrow herbs and more. With fresh water and sunshine, you can grow a variety of foods indoors. We all know how expensive those little packages of fresh herbs can be. You might be surprised at how easy it is to grow them yourself.
Common herbs, including basil, parsley, mint, and oregano, grow in plain water—no soil or potting needed. Simply place the stems of leftover fresh herbs in a jar of fresh water and place them in a sunny area such as a windowsill. Use as needed and refresh the water regularly.
You can also regrow flavor-packed green onions using the same method. Place the white root end in a glass of fresh water and watch them regenerate in seven to 10 days. This is a fun project for kids to manage, but it also saves you from buying green onions again.
Though some of these tips may seem small, it all adds up in the end. Use these tiny tips to save big over time.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
This oven roasted asparagus recipe is an easy, delicious spring side dish. The spears are tender, juicy, and flavorful. Ready in 15 minutes!
Roasted asparagus is the best spring side dish! Ready in 15 minutes, it’s so easy to make. Just trim the asparagus’s woody ends, toss it with olive oil, salt, and pepper, and pop it in the oven.
Roasted asparagus is also delicious. The spears are juicy and tender (NOT stringy or mushy), and their tips are browned and crisp.
I could happily eat oven roasted asparagus straight off the baking sheet. But I love it even more when I season it with a squeeze of fresh lemon juice, a punchy sauce, or flavorful garnishes.
I’m sharing my simple roasted asparagus recipe below, along with my favorite seasoning ideas. I’ll be making it often this season, and I hope you will be too!
Roasted Asparagus Recipe Ingredients
You only need 5 ingredients to make perfect roasted asparagus:
Asparagus, of course! I like to roast spears that range in size from medium to thick. Because they’re not too thin, they don’t get flimsy as they bake.
Extra-virgin olive oil, sea salt, and fresh black pepper – Roasting essentials!
Fresh lemon juice – Squeeze it over the roasted asparagus for a pop of bright flavor.
Find the complete recipe with measurements below.
How to Roast Asparagus
My method for how to roast asparagus is super easy! Here’s how it goes:
First, trim the asparagus. Have you ever eaten a piece of asparagus and found yourself chewing…and chewing…and chewing? Chances are, you got a bite of the tough, woody end of a spear. These thick ends are too fibrous to eat, so you should always trim them off before you cook asparagus.
How to Trim Asparagus
You can trim asparagus in two ways:
1. With a knife. Lay the asparagus spears flat on a cutting board with the tips pointing in the same direction. Trim off 1 to 3 inches of the thick ends, cutting where the asparagus transitions from being thick and woody to juicy and crisp.
2. By hand. Hold a spear of asparagus by its thick end, and gently bend it until it breaks. It will naturally snap at the point where the tough, woody part of the stalk ends. Repeat with the remaining spears, and you’ll be ready to cook!
Next, season it. Transfer the asparagus to a rimmed baking sheet lined with parchment paper. Drizzle it with olive oil, sprinkle it generously with salt and pepper, and toss to coat.
Arrange the asparagus in a single layer on the baking sheet. If the spears are crowded together or overlapping, they’ll steam in the oven, and they won’t brown and crisp up as they bake.
Finally, bake! Pop the sheet pan into a 425°F oven, and bake for 10 to 15 minutes, or until the spears are lightly crisp and tender. Squeeze the roasted asparagus with fresh lemon juice, and serve.
How to Season Asparagus
I love oven roasted asparagus seasoned simply with olive oil, salt, pepper, and fresh lemon juice. But it’s delicious with other toppings and seasonings too!
Feel free to experiment. Here are a few ideas to get you started:
Sprinkle it with a few tablespoons of feta or freshly grated Parmesan cheese.
Top it with toasted nuts like almonds or pine nuts.
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Toss the asparagus spears with olive oil, season with salt and pepper, and spread them evenly on the baking sheet. Bake for 10 to 15 minutes, or until lightly crisp and tender. Squeeze with lemon juice and serve.
We’re back with my favorite type of podcast episode, a birth story! We’ve been able to create an amazing community of students here at PYC. I see many of these students twice, sometimes three time a week. I get to know them, hear their stories, listen to their concerns and I am able to share with them what I’ve learned. Today we have Katie Lohiya, sharing her birth story. She has been part of our PYC community since she was 13 weeks pregnant. She attended class 2-3 times per week, even when she wasn’t in NYC she would join online, which I absolutely adored. I was able to get to know Katie well. We have a similar background, we are both dancers and performers and I resonated with her. When I asked her to share her birth story she said “absolutely.” Katie tells a beautiful birth story. I am deeply honored that as she was explaining her story, her time at PYC was very much interwoven into her birth. I am very appreciative that the time we spent together helped her throughout her labor experience.
On today’s episode of Yoga | Birth | Babies, we’ve invited Katie Lohiya, one of our community members. She is originally from Chicago but has lived in NYC for 14 years. Katie graduated from Marymount Manhattan College with a BFA in Dance. Before having her daughter, she danced professionally for a contemporary company (Lydia Johnson Dance) and has taught extensively throughout NYC. She’s been married to her husband Vaibhav for 10 years and they live on the Upper West Side.
Katie recommends that parents trust their instincts when it comes to pregnancy, birth and parenthood. She points out that there is so much information to sift through, that it helps to tap into their own intuition. Whether it’s finding the right provider, advocating for themselves in labor, or getting a second opinion from a pediatrician, she believes that if parents trust their inner voice they will ultimately make the best decision for their family. Katie’s story is heartfelt and candid. I’m really excited for you to hear her story, it’s very special!
In this episode you will learn:
How she envisioned her birth and what contributed to that vision and idea.
How her preexisting body awareness, as a dancer, helped her prepare for for the discomforts of an unmedicated birth.
How yoga and PYC helped prepare her for birth.
Where in her birth story a black bear shows up!
What coping skills she most gravitated towards.
About her experience during transition and how she got to the other side.
About something in her story that she will always remember.
About her postpartum experience.
A piece of advice Katie would like to offer new and expectant parents.
About Katie:
Katie Lohiya is originally from Chicago but has lived in NYC for 14 years. She graduated from Marymount Manhattan College with a BFA in Dance. Before having her daughter, she danced professionally for a contemporary company (Lydia Johnson Dance) and has taught extensively throughout NYC. She’s been married to her husband Vaibhav for 10 years and they live on the Upper West Side.
Check out similar Yoga | Birth | Babies podcast episodes:
Don’t forget to grab your FREE guide, 5 Simple Solutions to the Most Common Pregnancy Pains HERE
Carrots and coconut are a magical and nutritious combination in this fiber-rich baked donut recipe.
I’m not much of a carrot cake fan. I find it a bit too sweet and there’s just something I don’t like about carrot and pineapple together. I’m more of a butter/chocolate frosting gal.
But since then, the donut pan has been dormant for a while so I figured it was time to dust it off. And with spring finally in the air, I figured I’d do a take on carrots and coconut after seeing a few carrot quick bread recipes and a bunch of Easter coconut desserts.
So, these are my “Not Carrot Cake” Carrot Coconut Donuts.
I like baking with coconut flour as it produces a tender, fluffy result, is mild in flavor and is super rich in fiber (coconut flour has double the amount of fiber compared to whole wheat pastry flour!) It’s also a great option for those who need to follow a gluten-free diet. (Note: this recipe is NOT gluten-free as I did a mix of coconut and wheat flour.)
Between the flours, carrots and shredded coconut, each of these donuts provides over 6 grams of fiber.
Carrots and coconut are a magical and nutritious combination in this fiber-rich baked donut recipe.
For the batter:
2 teaspoons coconut oil
2 cups shredded carrots
½ cup shredded unsweetened coconut
1 ¼ cups coconut flour
¾ cup whole wheat pastry flour
1 teaspoon baking powder
½ teaspoon ground nutmeg
¼ teaspoon baking soda
¼ teaspoon salt
1 (15 ounce) can light coconut milk
2 eggs
For the frosting:
¾ cup plain Greek low-fat or nonfat yogurt
2 tablespoons powdered sugar
¼ teaspoon vanilla extract
Preheat oven to 375 degrees Fahrenheit.
If coconut oil is in a solid state, place on baking tray and put in oven for a few minutes. Remove tray and add carrots and unsweetened coconut. Mix together and spread evenly on tray. Roast for about 8-10 minutes or until the coconut starts to turn golden brown. Remove from oven and set aside 1 cup of carrot/coconut mixture for frosting.
Lower oven to 350 degrees Fahrenheit.
In a large bowl, mix together remaining roasted carrot/coconut mixture, coconut flour, whole wheat pastry flour, baking powder, nutmeg, baking soda and salt.
In a small bowl, whisk together coconut milk and eggs. Add to dry ingredients and beat until ingredients are just incorporated (batter will be thick and sticky.)
Grease a 6-count donut pan with cooking spray. Fill each cavity with batter. Bake for 18 – 20 minutes or until batter starts to turn golden brown. Remove from pan and cool on a rack. Repeat with remaining batter.
While donuts are cooling, in a small bowl, beat together yogurt, powdered sugar and vanilla.
Once donuts are completely cool, one by one, dip top of donut into frosting to fully coat top. Dip into remaining carrot/coconut mixture. Store in air tight container in refrigerator for up to 2 days.
Jacinda C. Abdul-Mutakabbir PharmD, MPH and Lauri Hicks, DO, FACP
In March 1966, Dr. Martin Luther King, Jr. said, “Of all the forms of inequality, injustice in health is the most shocking and the most inhuman.” Health equity is the state in which everyone has a fair and just opportunity to attain their highest level of health. Health disparities and inequities in infectious diseases (ID) have existed throughout history, and ongoing inequities became more evident during the coronavirus disease 2019 (COVID-19) pandemic. Within the subspecialties of healthcare epidemiology, infection prevention and control, and antimicrobial stewardship, there is also evidence that certain patient populations are at increased risk for infectious complications during hospitalization, and antibiotic prescribing varies according to several factors, including patient race and ethnicity, geographic location, and type of prescriber.
To increase the publication and accessibility of ID-related Diversity, Equity, and Inclusion (DEI) content, the Infection Control and Hospital Epidemiology (ICHE) journal editors issued a call for DEI-focused manuscripts. Several scientific papers published as a part of the collection provide insights ranging from disease-related inequities based on socioeconomic status to antibiotic prescribing discordance based on race/ethnicity. Released in the April 2024 issue of ICHE, we authored Advancing Health Equity through Action in Antimicrobial Stewardship and Healthcare Epidemiology, which synthesized the valuable insights provided through the ICHE DEI collection. Additionally, we provided commentary on how individual clinicians, healthcare organizations, and the public health workforce can apply these findings to their healthcare epidemiology, infection prevention and control, and antimicrobial stewardship activities.
Everyone has a role to play in improving equity, whether you are providing clinical care or leading infection prevention and control, antimicrobial stewardship implementation, or an entire healthcare organization. The act of addressing the uncovered inequities may seem daunting. Nonetheless, we emphasize that making a personal commitment to equity is an important starting point. That commitment to mitigating disparities will hopefully create a forum to conduct an assessment of your practices, including assessing implicit biases and examining how social determinants of health may impact your patients and the community more broadly. This will aid in equitably addressing the needs of different populations.
Finally, the continued advancement of equitable interventions requires the inclusion of diverse individuals in the workforce. Thus, we all must acknowledge our role in advocating for the recruitment of marginalized individuals into infectious disease and public health roles. Moreover, we must also commit to providing these recruits with mentorship and support throughout their careers.
Authors:
Jacinda C. Abdul-Mutakabbir PharmD, MPH, is an Assistant Professor of Clinical Pharmacy and Researcher at the University of California San Diego. Her translational research program is focused on identifying inequities in antimicrobial resistance and stewardship to inform tailored interventions for vulnerable communities.
Lauri Hicks, DO, FACP is a Captain in the US Public Health Service and the Chief of the Medical Product Safety Branch in the Division of Healthcare Quality and Promotion at the U.S. Centers for Disease Control and Prevention in Atlanta.
