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If you were curious as to what functional foods could be worth adding to your existing eating pattern, here is a quick list to get you started. Fish is a great way to get in more omega-3 fatty acids that can help reduce the risk of heart disease through its anti-inflammatory action.2 Picking fish like salmon, sardines, trout, and herring can increase your omega-3 intake while also being lower in mercury concentration. Nuts and Seeds are another great way to promote heart health. They also can contain omega-3 fatty acids as well as fiber, protein, and vitamins and minerals (like magnesium, vitamin E, and folate to name a few). Whole Grains are another great option if you are trying to increase your fiber and protein intake. Sources of whole grains are oatmeal, barley, buckwheat, and other common grocery store products that list whole grains on the nutrition label. Beans and legumes are similar to whole grains, in that they are loaded with fiber and other vitamins and minerals that make them a great option to add-in. Berries are another great functional food option. They are rich in antioxidants, specifically anthocyanin pigments that give berries their color. As you can see, functional foods run the gamut and all foods serve some level of function. Shopping these sales is another accessible way to load up on these items or build a weekly meal plan. Consuming these foods in a convenient, costeffective, and approachable way (like with other foods and recipes you already prefer to eat routinely) can help increase your functional food intake. So yes, all foods can have superpowers that offer you nourishment in many diverse ways. Knowing what functional foods are and how they can be beneficial is great nutrition-related knowledge to have, but it is more important that you know how these foods can work into your diet. One great way to consume more of these fiber-and nutrient-rich foods is to look for recipes that require these ingredients. Winter is a great time to test out chili recipes featuring different beans and vegetables. You could try classic chili or experiment with a white-bean chicken chili. Purchasing canned beans is an affordable and accessible way to include these into your diet. Also, looking over the weekly advertisement at your local grocery store can reveal which foods are on sale or what are in season. 35 References: 1. Hasler CM, Brown AC; American Dietetic Association. Position of the American Dietetic Association: functional foods. J Am Diet Assoc. 2009;109(4):735-746. doi:10.1016/j.jada.2009.02.023 2. Ellis E. Functional foods. EatRight. https://www.eatright.org/food/nutrition/healthy-eating/functional-foods. Published January 6, 2022. Accessed February 17, 2022.
The Persian New Year By: Fatemeh Mirjalili In addition to the differences that there are worldwide among the people in all the countries, it is noticeable that every culture welcomes different new years with their unique celebration. In Iran, we celebrate The Persian New Year, Nowruz, meaning a new day. It is one of the most significant Persian occasions, celebrated in Iran and the Persian diaspora for thousands of years. The Persian New Year starts from the first day of the first month of spring in the Persian solar calendar. Nowruz (pronounced no-roo) usually begins from 21st March and lasts about two weeks. It is the day of the vernal equinox, marking the beginning of the spring, which is not a fixed time; whether at 4 am or pm, Families gather together to celebrate that every year. The arrival of spring before Nowruz felt all over the country. There are fascinating stories behind Nowruz, such as the love story between Amu Nowruz and Nane Sarma or Grandma Frost in English. According to the folk tales, Amu Nowruz appears annually at the beginning of the spring with his companion Haji Firooz, playing tambourine, singing, and dancing. Nane Sarma waits every year for the first day of spring, the only day she can see the love of her life. She prepares everything to welcome Amu Nowruz, but when Amu Nowruz comes, she falls asleep sweetly that he cannot let himself wake her up. Therefore, he puts spring flowers on her hair, kisses her cheek, and leaves. When she feels the warmth and wakes up, she promises herself not to fall asleep next year, but this story is repeated every year. 36
Page 1 and 2: FOOD HISTORY T H E E V O L U T I O
Page 3 and 4: Women's History Month
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Page 22 and 23: INTERNATIONAL DAY of NOWRUZ THE FIR
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Page 31 and 32: 24 Cardiovascular disease (CVD) inc
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Page 44 and 45: 37 Traditions We practiced many fas
Page 46 and 47: 39 Iranians spend the night of Nowr
Page 48 and 49: Meet The Staff Melissa Brennan, M.S
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