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Polycystic Ovary Syndrome (PCOS) affects at least 10% of women and is the most common endocrine disorder in reproductive-aged women. It increases their risk of obesity, diabetes, heart disease, cancer and infertility.

Polycystic ovaries are typically larger, rounder and not actually cystic. Instead, they contain a string of small egg sacs called follicles that have a classic "string of pearls" appearance by ultrasound. This leads to infertility because the eggs within these follicles do not mature and are not released during ovulation.

A PCOS diagnosis requires two of three symptoms: irregular periods, elevated male-type hormones and the presence of a polycystic ovary by ultrasound. Because PCOS is a syndrome, not every woman affected will experience the same symptoms. This can make its diagnosis a tricky undertaking for physicians and one that can only be confirmed by combining a physical exam with blood tests and an ultrasound.

The menstrual irregularity associated with the condition increases a womans risk of developing endometrial cancer, which often begins in the lining of the uterus. The irregular cycles and unpredictable ovulation also make it difficult for women with PCOS to know the best time to attempt pregnancy. Ovulation predictor kits sometimes dont work, though ovulation can often be improved using fertility medications such as Clomid.

Many women with PCOS also struggle with skin problems like acne and unwanted hair growth. The hair is usually darker, coarser and often grows on the lower abdomen, lower back, the face and the chin. PCOS also may cause thinning scalp hair, darkening of the skin on the back of the neck and underneath the breasts and skin tags in the armpit or neck area.

Despite their best efforts, women with PCOS historically have a very difficult time losing weight. Calorie restricting diets, increased exercise and weight loss medications seldom yield positive results, leading to frustration and feelings of failure. The excess weight also causes more than half of women with PCOS to develop Type 2 diabetes by age 40.

No one knows the exact cause of PCOS, but high production of insulin is one of the key signals of the condition. Metformin, an insulin sensitizer often used to treat diabetes, can be used to improve insulin levels in women with PCOS, but it has limited effects on improving their fertility.

Reproductive endocrinologists, also known as fertility specialists, encourage all women to optimize their health to improve fertility and to have the healthiest start to pregnancy. The treatment of PCOS is no different. Medical experts strive to diagnose the problem, help patients to achieve a healthy weight and correct any other basic medical problems before conception.

Because PCOS is treatable, women who have it and who become pregnant generally experience healthy pregnancies and healthy babies.

To help improve the health of women with PCOS, researchers at the Texas Tech University Health Sciences Center (TTUHSC) have developed a new dietary approach to managing the syndrome. Though the PCOS diet foregoes caloric restrictions, carb counting, fat counting, portion limitations or required exercise, the majority of women who have used it have experienced successful weight loss, improved health and fertility.

During an eight-week study conducted by the TTUHSC team, women lost an average of 19 pounds, with some participants experiencing a weight loss of more than 30 pounds. The PCOS Diet is licensed as a Texas Tech technology and is commercially available at http://www.pcosdiet. com.

The next step for TTUHSC researchers is to develop an app women can subscribe to on a monthly basis that provides the latest research-proven methods for managing PCOS. The app will include PCOS diet instructions, grocery lists, recipes, healthy hints for eating out at restaurants, motivational videos and more.

The TTUHSC research team includes reproductive endocrinologists Jennifer Phy, D.O., and Jaou-Chen Huang, M.D., and Ali Chappell, Ph.D., a registered dietician who completed a womens health fellowship through the National Institutes of Health. Together, they are focused upon making weight loss and health improvement as easy and effective as possible for women with PCOS by providing education, resources and encouragement. Their ultimate goal, curing PCOS, is one they are working to accomplish one success story at a time.

Jennifer Phy, D.O., is an associate professor in the Texas Tech University Health Sciences Center Department of OB-GYN and the Texas Tech Physicians Center for Fertility & Reproductive Surgery.

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After national outrage, California Assembly Speaker Anthony Rendon has issued an apology to Assemblymember Buffy Wicks for denying her the right to a proxy vote while she was on maternity leave to care for her four-week-old daughter(Lawmaker brings newborn to Capitol after being told she cant vote by proxy, Sept. 2).

Speaker Rendons behavior was unacceptable. Nevertheless, Wicks graciously accepted his apology. Going forward, I hope Rendon will do everything in his power to assure the rights of parents in the workplace.

It will take that and more if he expects to live down the anger and frustration of working parents and especially women who have often experienced the insensitivity and callousness that he has so ably demonstrated from his high office.

Judith HurleySan Jose

Certainly, it is unfortunate that not everyone has the equipment and adequate access to the internet to support online activities and especially so for our children faced with online learning during the pandemic.

And it was especially telling in the viral photo of the two young girls using the fast-food restaurants Wi-Fi in Salinas in their parking lot.

What was unsaid was how proud we should be of these two young girls being so determined to get their education, that they did not let obstacles deter them.

They should be commended for their resilience, their ability to improvise or innovate, and their sheer determination to succeed where they could have easily used their lack of resources as an excuse to simply skip school.

As a community, we need to do more for them and others like them but in the absence of that they deserve our praise.

Gary MillerSaratoga

I enjoyed reading School Coronavirus Dos and Donts (Milpitas teachers pandemic guide written to make children feel safer, Sept. 1) as a high school student, even though it was intended for elementary school kids and teachers.

Helping kids (actually everyone) understand the negative impact of COVID-19 and the benefit of wearing masks and social distancing can be a daunting task. Written with light-hearted humor and colorful illustrations, the advice Adrienne Barber gives stayed with me. My favorite line? Do mute yourself sometimes. Dont mute your cat when using Zoom.

Sophia HorngSaratoga

It was gratifying to read that smart minds are thinking about power grid solutions (Bay Area is fighting blackout culprit climate change, Sept. 2). I agree that we owe it to future generations to do our very best to fight climate change by thinking and acting differently and letting go of systems that may not serve us anymore.

While the article was focused on power grid solutions, Id like to offer a gentle reminder that fighting climate change is itself a multi-pronged approach. Individuals did a great job cutting back on electrical usage during the last heatwave. Something that individuals can do right now (and ongoing) to realize a big climate-positive impact is to transition to a plant-based diet. According to Drawdown, plant-rich diets help humans by providing a healthier diet which can lead to lower rates of chronic disease and help the planet by reducing emissions.

Lets continue to do our part.

Tina MorrillSan Jose

Lets take a memory test. Repeat after me: Person, Woman, Man, Camera, TV. Got it? Close your eyes and repeat it again. Howd you do? Congratulations, if you got all five correct, you are now qualified to be president. We have set the bar so low that almost anyone is qualified to run this country.

Heres another memory challenge. Lets go back to where you were in November 2016 when the media declared Trump as our next president. Try to recall how you felt at that moment and the days to come. Not a pleasant memory Im guessing.

Now imagine it is November 2020 and Trump somehow wins a second term. Do you think you and our countrys democracy could handle another four years of Trump? Heres the bottom line; are you willing to get involved to prevent this outcome? Now remember these five words: Volunteer, Donate, Vote for Biden.

Rene WiseFremont

Belarus is seeking democracy, its people demonstrating in the streets trying to depose an autocrat who has ruled them for 26 years and fixed the most recent election. Russia is looking on hungrily, threatening to intervene if protests continue.

Questions: One where is the United States when one dictator (Vladimir Putin) threatens to overrun another country? Answer nowhere to be seen; and two will we be in the streets ourselves in several months if voter suppression and phony legal maneuvers threaten us with a rigged election? Only your vote can tell.

Ed TaubMountain View

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Letters: Parental rights | Pursuit of education | Advice for all | Diet and climate | Remember and vote - East Bay Times

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Stocking your fridge with colorful fruits and veggies and fish high in omega-3s is a great step toward following an anti-inflammatory diet but don't forget to survey your spice cabinet. According to Krista King, RDN, adding turmeric a spice and medicinal herb originating in Southeast Asia, and what gives curry its yellow color to your meals can come with anti-inflammatory bonuses, too.

"Curcumin is the bioactive compound found in turmeric and is best known for its anti-inflammatory and antioxidant properties," King told POPSUGAR. "This means it can help to reduce inflammation and scavenges free radicals that can damage cells."

While King noted that turmeric is well-tolerated by most and is generally safe to consume especially in food form it may not be advised for everyone. King suggests anyone with the following health concerns to check in with a doctor before adding turmeric to their diet: bile-duct obstruction or gallstones, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), hormone-sensitive cancers and conditions, iron deficiency, pregnancy and breastfeeding, and infertility. Though, as a general rule of thumb, you should always check in with your doctor before making any changes to your diet.

Turmeric comes in different forms and its form also depends on its potency. For example, King said that one teaspoon of ground turmeric contains about 200 milligrams of curcumin, though it can vary, while the nutrients found in fresh turmeric root will be more easily absorbed and usable by the body. One downside, though, is that fresh turmeric root obviously has a shorter shelf life than the ground spice.

King said that 500 milligrams of curcumin per day is a general recommendation but again, you'll want to get personalized advice from your doctor.

"It's important to note that the curcumin in turmeric is not absorbed well in the bloodstream, but pairing turmeric with black pepper will help increase absorption due to a compound in black pepper called piperine," King said.

This tip will come in handy when trying some of King's easy turmeric-enhanced meal ideas! During breakfast, King suggests adding turmeric to oatmeal or chia pudding, or you could make golden milk using a teaspoon of turmeric, a sprinkle of black pepper, and your favorite iced or heated milk.

King noted that a turmeric anti-inflammatory smoothie can be mixed up with banana, coconut milk, your favorite protein powder (King suggests vanilla!), and a dash of black pepper.

For lunch or dinner, try coconut curry: add your favorite veggies, protein (King recommends tofu or chicken), canned coconut milk, fresh ginger, turmeric, and black pepper, and serve with rice, cauliflower rice, or quinoa. King also suggests sprinkling turmeric on roasted veggies with black pepper another idea perfect for lunch or dinner.

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In the US, nobody needs to be told about the risk of viruses entering a farm through feed. Years of research have proved this for swine producers. But what can be done? Scientists have investigated the effect of additives on mitigating the transmission of viral diseases through feed. It is exciting that producers and veterinarians now have options for use in a feed biosecurity programme.

Results from a new collaborative study have recently been published in the journal Transboundary and Emerging Diseases, in which 15 commercial additives were tested to evaluate their effect on mitigating Senecavirus A (SVA), Porcine Epidemic Diarrhoea virus (PEDv) and Porcine Reproductive and Respiratory Syndrome virus (PRRSv) in contaminated feed. A wide range of organic substances were tested, from essential oils and monovalent or multivalent organic acids to short, medium and long-chain fatty acid blends and formaldehyde-based products.

In the study 15 commercial additives were tested to evaluate their effect on mitigating SVA, PEDv and PRRSv in feed. - Photo: Hans Prinsen

In 14 of the 15 additives tested, pigs on the supplemented diets had significantly greater average daily weight gain, significantly lower clinical signs and infection levels, as well as numerically lower mortality rates compared to the control pigs, says Dr Scott Dee, director of applied research at Pipestone Veterinary Services in Pipestone, MN, United States. Dr Dee conducted the study with several colleagues at Pipestone, Dr Megan C. Niederwerder at Kansas State University and Dr Aaron Singrey and Dr Eric Nelson at South Dakota State University (Dee is also an adjunct faculty member there).

It is important to note that the products tested in this study do not yet have label approval claiming efficacy against viruses

We concluded that these additives mitigated the effects of the three viruses we investigated in contaminated feed, resulting in improved health and performance compared to pigs fed non-mitigated diets, says Dr Dee. It is exciting that producers and veterinarians now have options for use in a feed biosecurity programme. However, it is important to note that the products tested in this study do not yet have label approval claiming efficacy against viruses. Many companies are collaborating with the FDA to move this forward.

The effects of several of these feed additives in combating African Swine Fever virus (ASFv) are currently being carried out by Dr Niederwerder at her lab facility, which is certified to handle this virus.

This study builds on findings (from the same group of researchers and others) that have demonstrated that these same pig viruses can survive in feed. The capability of livestock feed to transmit viral diseases was first proven scientifically by Pipestone in 2014 during the PEDv epidemic in North America. Since that time, various feed additives have been evaluated in lab settings for their effect on viral viability and infectivity in contaminated feed using bioassay piglet models, Dr Dee explains.

However, studies that involve the real-world conditions of commercial swine production were needed, with larger populations of pigs, realistic volumes of contaminated feed supplemented with selected additives and natural feeding behaviours.

Dr Dee and his colleagues used a new research model called an ice block challenge to insert equal concentrations of SVA, PEDv and PRRSv into feed treated or not treated with additives. The ice blocks were then manually dropped into designated feed bins and the pigs were allowed to consume the feed naturally.

The ice block of viruses and water which will be added to the feed. - Photo: Dr Scott Dee

PEDv broke out in the US in 2013, and its movement into Canada in 2014 was traced back to a contaminated feed ingredient. In subsequent years, members of the Canadian Pork Council worked with staff at the Canadian Food Inspection Agency (CFIA) to create national guidelines for the import and handling of feed ingredients that present high risks for viral diseases such as ASF, along with storage time and heat treatment recommendations for industry. Much of this was launched in the spring of 2019. Regarding what has been happening in this vein within the US, Dr Dee says the pork and feed industries there have worked very hard over the last few years and have been successful in making changes to biosecurity at feed mills.

There are strong industry programmes now in place, but I and others would like to see a national government-led pig virus disease prevention and control programme pertaining to feed, similar to what is happening in Canada, Dr Dee says. We need a national government-driven programme with additives approved by the Food and Drug Administration (FDA) and standard operating procedures for storage time, handling and so on.

We will hopefully be able to set short-, intermediate- and long-term goals to get a programme going

He adds, Weve had good leadership from industry, and we scientists are building a body of evidence on which a sound national programme can be based. A national Feed Risk Taskforce has been formed, and I sit on it with staff from the US Department of Agriculture; FDA; Swine Health Information Council; National Pork Producers Council; CFIA; members of the poultry, swine, cattle and feed industries, and others; and we are meeting this month (September 2020). We will hopefully be able to set short-, intermediate- and long-term goals to get a programme going and discuss future research directions.

Image showing ice block in feed (a tip is visible). - Photo: Dr Scott Dee

Dr Dee adds that, in the meantime, now that he and his colleagues have provided the industry with efficacy data, it is up to individual feed companies and producers to make mitigation decisions based on cost, mill specifications and so on. We have discovered there are lots of additive options for viruses of domestic interest, such as PRRSv, PEDv and SVA, he says, and we look forward to data from Dr Niederwerders lab regarding the effect of these products in combating foreign animal diseases.

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Working on feed biosecurity with the ice block challenge - Pig Progress

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There is not a catchy name for his plan or a book explaining his disciplined regimen. He does not have a name-branded performance and recovery center for pro athletes and weekend warriors.

But as Rams quarterback Jared Goff begins his fifth NFL season, he appears to be taking a cue from Tom Brady and the future Hall of Famers longevity example.

At 43, Brady is entering his 21st NFL season, his first with the Tampa Bay Buccaneers after winning six Super Bowls with the New England Patriots. That included a 13-3 victory over the Rams and Goff two years ago.

Goff, 25, hired a trainer during the offseason. He also adopted a new diet plan and has a chef preparing meals tailored to his body chemistry as he readies for what qualifies as a comeback season.

People joke about Brady all the time about how hes so serious about it, Goff said, but he seems to be on to something.

Goff will need to be at his best if he and the Rams are to rebound from a disappointing 2019 season that left them out of the playoffs for the first time under coach Sean McVay. After receiving a $134-million extension, Goff had his worst season since McVay was hired in 2017. The Rams finished 9-7.

Any time that youre in the position that hes in, youre measured by wins and losses, McVay said. And, obviously, as a team we want to win more games the quarterback ends up getting credit for that.

Goff, the No. 1 pick in the 2016 draft, flourished his first two seasons under McVay, leading the Rams to the Super Bowl and earning two Pro Bowl selections. But last season he regressed statistically in nearly every major statistical category. His 22 touchdown passes were the fewest since he became the starter. His 16 interceptions were a career high.

The San Francisco 49ers displaced the Rams atop the NFC West and the Seattle Seahawks also went to the playoffs.

One of the things that we all are doing, and not just Jared, is trying to bounce back from, lets call it: a season where we didnt get to the tournament, general manager Les Snead said.

Goff does not disagree that 2020 qualifies as a potential bounce-back season.

Yeah, I think so, he said. At the same time, I think theres a lot of things I did do well that I want to build on.

Of course you always want to get better from the year before and statistically speaking it wasnt my best year. And I do want to play better. I do want to be more efficient. I do want to get the ball to receivers a little bit better, and I expect to and expect to stay on an upward trajectory.

As he has done since the end of his rookie season, Goff worked during the offseason with quarterback trainers at 3DQB in Orange County. He also worked out more in the gym, and had blood work done to identify what foods were best for him individually to maximize performance.

Its nothing super scientific or over the top, its just basic stuff as far as what my body reacts to well and what it doesnt react to well, he said.

The regimen helped prepare him for training camp and the season.

Rams offensive coordinator Kevin OConnell works with quarterback Jared Goff during a practice session at the teams training facility in Thousand Oaks.

(Al Seib / Los Angeles Times)

My body feels probably the best its felt in a long time, he said. Feel healthy, feel fast, feel efficient and just have more energy.

Teammates have noticed.

Probably in the best shape of his life right now, tight end Tyler Higbee said. Seeing him just moving around, throwing the rock around, his mobility is better. ... His leadership skills have even taken another step.

Said offensive lineman Rob Havenstein: You can see that theres a different gear with the way hes preparing, the way hes thinking about things. I mean, shoot, hes even got his own diet going on.

To help Goff and the Rams McVay hired Kevin OConnell as offensive coordinator and de facto quarterbacks coach.

McVay remains the play-caller, but OConnell has a role similar to the one Matt LaFleur filled in 2017. During that season, LaFleur and quarterbacks coach Greg Olson helped tutor Goff. In 2018, Zac Taylor served as quarterbacks coach.

Last season, McVay did not have a titled quarterbacks coach on staff. Shane Waldron was pass-game coordinator and Zac Robinson was the assistant quarterbacks coach.

OConnell, 35, first saw Goff throw passes at a football camp for elite high school quarterbacks.

Its always on the quarterback with every team, whether its a guy on his rookie deal or whether its a guy in his 20th year in the league. Its always on the quarterback.

Jared Goff, Rams quarterback

The young Goff stood out.

Watching guys that are pure natural throwers of the football and everything from how the ball leaves their hand, to lower body mechanics to the natural movement skills and the fluidity ... you see it and you know that the hard part of the position for others comes easy to those guys, OConnell said.

Goff has welcomed the chance to work with OConnell, who played quarterback at San Diego State, was drafted by the Patriots and had stints with several NFL teams before starting a coaching career with the Cleveland Browns in 2015.

We know a lot of the same people and I always wanted to work with him, Goff said. He coaches me hard but also understands the intricacies of what comes with it.

Goff is preparing for his first season without Todd Gurley in the backfield. The 2017 NFL offensive player of the year had been the centerpiece of an offense that utilized the run and play-action fakes to set up Goffs passes.

The Rams released Gurley in March. That now makes Goff the undisputed focal point of the offense.

Rams quarterback Jared Goff, left, talks with quarterback John Wolford while stretching before a team practice session in Thousand Oaks in August.

(Al Seib / Los Angeles Times)

Hall of Fame quarterbacks Kurt Warner and Dan Fouts told The Times in April that Gurleys departure could put more pressure on Goff, and that he would need to prove he was worth the heavy investment.

Goff said his approach and responsibility remain the same.

It was that way before I got paid, Goff said. It was never not on the quarterback. Its always on the quarterback with every team, whether its a guy on his rookie deal or whether its a guy in his 20th year in the league. Its always on the quarterback.

What comes with that [contract] is a little bit more ownership and a little bit more feeling that responsibility of it, but at the same time you dont put any more pressure on yourself as it being all on you. ... So I havent treated anything differently since my new deal. I think its just a part of something I earned those first three, four years and something I hope to earn again throughout my career.

Goff aims to one day look back at 2019 as something that was an outlier year in a long career of success.

The rebound begins Sept. 13 when the Rams open the season against the Dallas Cowboys at SoFi Stadium.

Im excited, Goff said. Its really another year of whats supposed to be the prime of your career and Im trying to take full advantage of it.

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While cooking comfort food and stocking up on frozen foods was common at the start of quarantine, you may find that six months into the Covid-19 pandemic, your eating habits have changed. On top of living with the threat of a deadly virus, many people are juggling working remotely and homeschooling children, which leads to unprecedented levels of stress and anxiety.

In stressful times like these, we tend to reach for comfort foods to cope with the negative feelings we're experiencing, according to Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, faculty member at Harvard Medical School and author of "This Is Your Brain on Food." As a nutritional psychiatrist, she counsels people on how to integrate foods and nutritional habits into their lives to improve their mental well being.

What you eat can have a significant effect on your mental health, Naidoo tells CNBC Make It. In addition to mastering the perfect sourdough bread, the pandemic "can also be an opportunity to use tools and practices to bring yourself towards better mental well being," she says.

Here are five types of foods that Naidoo says you can eat to help reduce stress and anxiety:

Studies have shown that consuming omega-3 fatty acids, a type ofpolyunsaturated fat that's responsible for building brain cells, can reduce symptoms of anxiety, Naidoo says. Experts believe that omega-3's have an anti-inflammatory effect on the brain. Another bonus of eating more omega-3's? Better sleep. Anxiety and sleep issues such as insomnia are often linked.

What to eat: Oily fish, such as salmon and tuna, is a great source of omega-3 fatty acids, Naidoo says. For people who eat a plant-based diet, omega-3 fatty acids can be found in flaxseeds, chia seeds, pumpkin seeds as well as walnuts.

Spices don't just add flavor to your foods, some also have antioxidant and inflammatory properties that can help your brain and mood. Turmeric, for example, contains an ingredient called curcumin, which studies suggest can reduce depressive symptoms, Naidoo says.

What to eat: You would have to consume a lot of turmeric to reap the benefits of curcumin. Naidoo suggests adding about a teaspoon or two to a few meals that you make throughout your day. For example, turmeric can easily be added in smoothies, teas, soups and salad dressings.

Dietary fiber is important because it adds bulk to your diet, keeps you full and aids in digestion. In studies, high-fiber diets have been linked to reduced risk of anxiety, stress and depression. Fiber can essentially calm down brain inflammation, which tends to be high in people with anxiety, Naidoo says.

What to eat: Many fruits and vegetables, such as pears, apples, bananas, broccoli, baked potatoes and Brussels sprouts are high in fiber. Legumes, such as beans, lentils and chickpeas, and grains like oatmeal and brown rice are also great sources of dietary fiber.

Research has shown that there's a relationship between your gut health and your brain health. Prebiotic and probiotic foods can help balance and nourish your gut bacteria, suppressing your stress response and reducing anxiety, Naidoo says.

What to eat:Instead of taking a supplement, prebiotics and probiotics can be obtained through food, Naidoo says. Examples include fermented foods like plain yogurt with live and active cultures, kimchi, kombucha, miso and apple cider vinegar.

In studies, vitamin D deficiency has been linked to anxiety, depression and decreased cognitive functioning. When vitamin D crosses the blood-brain barrier, it provides a few roles, including decreasing inflammation and protecting neurons.

What to eat: Many people associate vitamin D with sun exposure, but plenty of healthy foods you're probably already eating contain vitamin D,such as fortified milk, egg yolks, salmon and mushrooms, she says.

Check out:Americans spend over $5,000 a year on groceriessave hundreds at supermarkets with these cards

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New Mexicos most iconic crop is heading to outer space.

In the coming months, NASA scientists plan to fly the NuMex Espaola Improved chile to the International Space Station, where it will be part of an ongoing experiment to grow crops without gravity and perhaps eventually on Mars.

Espaola native Jacob Torres, a contracted technical and horticultural scientist at NASA, has spent the last two years working on the mission, known as PH04, and similar plant growth projects.

The mission is part of NASAs long-term goal to land on Mars by 2034 and eventually colonize the red planet. For Torres, being part of such a revolutionary mission is a small step for man, but a giant leap for his community back home.

If I can get to this point that Im at now, anybody can do it, Torres said.

We are told Espaola is the worst, so we believe it, he added. There needs to be somebody on the opposite spectrum, saying No, we arent.

Growing up, Torres said, he lacked motivation and wasnt a good student at all. In junior high, after a run-in with local gang members, he was kicked out of Espaola Public Schools and enrolled at McCurdy Charter School for his freshman year of high school.

After barely graduating in 1997, Torres decided to postpone college and move to Las Vegas, Nev., where he bussed tables at Hard Rock Cafe and later became the restaurants manager at age 20. Because much of his family worked in restaurants his grandfather, Juan Valencia, owned Espaolas iconic Johnnys Bar it seemed likely he was headed down that same path.

He went on to manage actor Bill Murrays chain restaurant, Murray Bros. Caddyshack, in South Carolina and Florida for five years. But when a hurricane destroyed one of Murrays newer restaurants just five months after opening, Torres said that was the catalyst that was like, OK, time to move on, man.

At 27, Torres decided to go back to school first for an associate degree at Northern New Mexico College to study renewable energy and automotive technology, and then on a full-ride scholarship to New Mexico State University for a bachelors in mechanical engineering.

After working at a diesel manufacturer in Indiana, he applied to graduate school at Purdue University, where he earned a masters in mechanical engineering technology.

During his second year of grad school, Torres decided to apply for an internship at NASA, although the possibility of being accepted felt like a long shot, he admits.

Everyone said I had no chance. I had a professor who literally said, I dont know why youre wasting your time, Torres said. It broke my heart, but it made me work harder.

Much to his surprise, Torres caught NASAs eye, largely because his grad school thesis was focused entirely on a technology called BioWall an automated light and irrigation system that uses plants to filter air.

NASA was basically doing the same thing, but for growing crops for astronauts, Torres said. So, when my application came in, they said, Oh, this is awesome, an engineer who grows crops.

After finishing the 10-week internship, Torres was invited to stay an additional four weeks. At the end of 2018, he was hired as a full-time contracted scientist at the Kennedy Space Center in Florida several months before he finished his thesis and graduated from Purdue.

Looking back now, it seems like there was a plan for me the whole time. I just didnt know what it was, Torres said. Its almost like Im living a script.

New Mexico chiles grown in PH04 an agricultural experiment dedicated to peppers that will launch into space by the end of the year. The Espaola Improved chile was selected as the superior chile to grow in this type of controlled environment and will be the only chile in the International Space Station's Advanced Plant Habitat.

Growing plants for Mars

Torres, 40, is part of a team of about 20 NASA scientists dedicated to growing plants sans gravity a critical step toward eventually colonizing Mars.

We anticipate sending humans to the fourth planet as early as the 2030s, NASA Administrator Jim Bridenstine said in a statement. What seems like science fiction getting a crew to Mars, landing them on the surface to explore and conduct experiments, and bringing them safely home is on the horizon.

Before NASAs first astronaut lands on the red planet, crews must do research to ensure astronaut diets are supplemented during a two-year round trip. Traveling to Mars is expected to take a minimum of six months, depending on planet alignment, and astronauts would spend about a year based on Mars before returning home, Torres said.

Growing plants in space is not a new concept. Scientists started experimenting with partial grow-outs in the 1960s and 70s. Whats new is the hardware what were growing them in, Torres said.

Before, astronauts had about three days to germinate seeds, he said, but now we have the capability to do full grow-outs, which allows astronauts to consume fully matured, more nutrient-rich produce.

Torres said prepackaged meals would not last long enough to feed astronauts for two years because nutrients degrade over time. Plus, there are only so many packaged foods available, which causes meal fatigue.

Can you imagine eating the same thing over and over again? We wanted to give them something fresh, he said.

Another perk of growing plants in space is the psychological benefit, said Matthew Romeyn, a space crop production project scientist at NASA. Being on a spacecraft far from home for long periods of time can take a toll on astronauts mental health, and projects like these can be a positive outlet for meaningful work, he said.

On these missions, a plant can be a really good way for them to have something to do, Romeyn said.

David Hanson, a biology professor at the University of New Mexico and an expert on plant physiology, worked on the initial PH01 mission at NASA. He said astronauts, including Serena Auon-Chancellor, would light up and get all happy while working with the PH01 sprouts.

We connect to Earth through plants a lot more than we realize, Hanson said, adding these interactions can alleviate homesickness. Its clear the psychological value of growing plants up there. People argue whether [the act of growing a plant] is more important than the actual nutritional value.

Researchers grew peppers this year inside the Space Station Processing Facility at NASAs Kennedy Space Center in Florida in preparation for launching them to space. As NASA prepares to send humans beyond low-Earth orbit, the ability for astronauts to grow a variety of fresh fruits and vegetables in space will be critical. Fresh produce will be an essential supplement to the crews prepackaged diet during long-duration space exploration when they are away from Earth for extended periods.

Choosing crops for space

Still, without pollinators like bees, there are biological limitations on what plants can grow and which variations will perform best.

Until now, NASA had focused on growing things like lettuce, leafy greens and mizuno mustard, but it is working to diversify that list. If youre an astronaut on Mars, you cant live on lettuce alone, Torres said.

Although peppers are not self-pollinating, a grower can tap the flower or shake it to assist with fertilization. Given that peppers also provide high levels of Vitamin C higher than many citrus fruits they seemed like a great option to grow in outer space, said Romeyn, who has worked on the project for five years.

The question is: Which one do you grow? What pepper do you pick? Thats where we scratch our heads, Torres said.

Amid its pepper research, NASA came across New Mexicos Hatch chiles. In meetings about the crop, Torres, still an intern at the time, suggested they try other New Mexico strands from up north, since chiles at higher elevation have evolved to grow faster than the typical 140-day growth period of a Hatch chile. The goal then became to find a Hatch-like pepper that matures faster, he said.

In August 2019, after running a number of tests on Hatch, Espaola, Chimay and other strands from New Mexico State Universitys Chile Pepper Institute, we officially said Espaola Improved is our one, Torres said. Of more than 40 pepper variations the team tested, this Hatch-Espaola hybrid is the one that will grow in a next phase of research.

Its the ambassador chile that represents all of the peppers, Torres said. Its not that this is the best pepper in the world. It means that its the best pepper we can grow in this environment in space that we know of.

Romeyn said the chile has been fantastic, because even before its fully mature, it can be consumed when the red peppers are still green.

For Torres, the whole process is hard to believe but not just for personal reasons. He hopes the success of this experiment will make all of New Mexico proud, especially people from Espaola.

Well aware of the negative stereotypes of Rio Arriba County, including alcoholism and opioid abuse, Torres said its critical to set a positive example for youth in the area. He hopes his story teaches others that they can overcome hardship and choose a better path.

I have to change the future for these kids who are coming up next, and that means making some noise, he said. Its showing them, Look, Im from Espaola, and look what Im doing. If I can do it, you can do it, too.

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Oatmeal is a classic breakfast. And if youve gotten the impression that its a plain and boring meal that is only carbs, think again. Make it right, and you can have a well-balanced bowl of oats that contains the right amount of carbohydrates, protein, and fat, which will keep you full and satisfied throughout your morning. Oh, and, youll want to make it delicious, too. By acknowledging these common missteps and following registered dietitians' tips, you can prioritize health and taste. Heres what you need to know.

One cup of cooked oatmeal is a healthy serving size, says Jessica CrandallSnyder, RDN, CDCES, and CEO ofVital RDin Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture.

That doesnt have to be the only part of your breakfast either. Go ahead and have eggs on the side or throw berries on top, she says, which will add more filling nutrients (protein, fiber) and volume. If one cup looks disappointingly puny in your bowl, it might be helpful to downgrade to a smaller vessel, like an appetizer bowl, she says.

RELATED: 8 Ways to Sneak More Fiber Into Your Diet

If you love the way oatmeal tastes when its made with water and oats, continue to make it as you wish. But dont be afraid to experiment with dairy and nondairy milk, says Seattle-based registered dietitian nutritionist Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics and owner ofChampagne Nutrition.

These liquids do add calories: 37 per cup for unsweetened almond milk, according to the USDA, and around 100 for soy or low-fat (1%) cows milk. Your choice depends on your goal. If youre aiming to make your bowl creamier for fewer calories, opt for almond milk. If youre looking to add in protein, try soy (6 g per cup) or low-fat cows (8 g per cup). Along with that, any dairy or fortified nondairy milk will add in extra minerals, so youll get a boost of nutrients, too, says Hultin.

When putting together meals, Snyder makes sure she has a source of healthy complex carbs, protein, and produce. The same goes for oatmeal, but it may be even more important because its easy to think of your bowl as a complete meal. The oats supply healthy complex carbs and topping it with fruit will get you the produce (and more carbs), but youll want to incorporate protein to round things out. (One cup of cooked oatmeal made with water has 5 g of protein, per the USDA.) I recommend 15 to 20 grams of protein at breakfast. Getting to this number creates more satiety, supports muscle mass and metabolism, and helps balance out your blood sugar, she says.

Some ideas: Make your oats with soy, cows, or protein-fortified plant milks. Add in a scoop of protein powder. Stir in PB2, a personal favorite of Snyders; the powdered peanut butter nicely dissolves when stirred in and 2 tablespoons adds 6 g of protein. Nuts, nut butters, and seeds will also bump up protein. For instance, one ounce of almonds has 6 g of protein, according to the USDA.

RELATED:15 Top Food Sources of Lean Protein

Its easy to go overboard on sugar, as a result of including sneaky and obvious sources in your bowl. For instance, flavored, sweetened nondairy milk, some nut butters, and sweetened dried fruit contain added sugar, as the USDA notes. Then, theres the addition of brown sugar, maple syrup, or honey, all of which are sugar. Adding a lot of sugar to an already carbohydrate-rich breakfast can cause it to become imbalanced, as its high in carbs but low in fat and protein, says Hultin. Make sure youre using unsweetened nondairy milks and unsweetened nut butters to restrain added sugar. She also likes to mash in half of a banana for high-fiber, natural sweetness. (A half of a medium banana has 1.5 g of fiber, per the USDA. Thats about 5 percent of your daily value.) You could also sprinkle your oats with cinnamon and nutmeg during or after cooking to impart a natural sweetness, says Snyder. Topping with fresh fruit, such as berries, is another way to sweeten your bowl!

Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they scald. (Yuck.) Steel-cut oats take 20 to 30 minutes to make, says Hultin, while rolled oats can be made in five minutes. But if thats unappealing, you can make oatmeal in ways that work better with your lifestyle. You can actually microwave either type of oat for a more hands-off approach so you can multitask, she says. Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin. Just stir in a splash of liquid to get it creamy again and grab a spoon.

RELATED: 8 Ways to Take Your Oatmeal to the Next Level

Steel-cut, old-fashioned oats, and rolled oats: Its shocking, but theyre all essentially the same, says Snyder. The manufacturing and processing [to get the different shapes of oats] differs, but the nutritional values are the same, she says. Each type of oatmeal offers unique textures, and some youll find more enjoyable than others. Go for the type you like the most, because eating healthy should make you happy. The one exception is the prepackaged packets of instant oats. Many of these are flavored and contain added sugar. If opting for instant, choose the plain variety and gussy it up yourself.

Oatmeal is known as a hot cereal, but a wonderful thing happens when you combine dry oats, yogurt or milk, fruit, and (maybe) chia seeds in a container in the fridge, says Snyder. After several hours (or, ahem, overnight), the oats absorb the liquid, plump up and soften into a familiar texture, and become overnight oats. These are eaten cold. The benefit is that theres little prep, you dont have to cook a thing, it switches up the style of oats to add variety, and theyre perfect as a snack. I like to make overnight oats in to-go coffee cups, which I could just grab and head out the door, Snyder says.

RELATED: The Best Oatmeal for People With Type 2 Diabetes

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Everyone has their own reason for eating a plant-based diet.

For Robin Beltrn and her husband, it was purely a medical decision. After surviving an attempted robbery in 2014, Manuel went through a dozen abdominal surgeries. After several years, they finally had to accept that his stomach could no longer process meat or dairy.

The only problem was: She had no idea how to prepare meat-free foods. "I knew no vegans," she says.

They had two young children, and Robin decided the whole family would become vegan to support Manuel. People who have been through trauma already feel excluded and isolated, she says, and for him to be able to eat well and eat what the whole family was eating became her primary focus.

"Instead of cooking these separate meals for him, we wanted to do this together," she says.

She spent hours a day researching new-to-her ingredients and recipes. She started adding turmeric and paprika to her food to help relieve his inflammation. They switched to Himalayan sea salt, which is packed with minerals and tastes saltier than table salt, and that inspired them to use less salt.

"We didnt have much money, but instead of spending more money on a prescription we couldnt afford, we spent what we could on food," she says.

Her daughter was just an infant, and her son was at that "snacky 2 to 3" phrase, so she started replacing her kids favorite yogurts, milks and ice creams with plant milk-based products. She started using coconut milk in her coffee.

They both started doing yoga, and Manuels PTSD subsided. Shed been dealing with hair loss, but her hair grew back, and she lost a substantial amount of weight, but more importantly, their whole outlook on life changed. Outside their immediate family, however, Robin, who is Black, and Manuel, who is Hispanic, found themselves having to explain their dietary decisions, over and over again.

"When I finally told my family, they didnt really get it, but I told them, Im trying to save my husband and my hair is growing and I feel happy," she says.

The fog lifted

One of their friends, Rolando Rodriguez, had noticed those not-so-subtle improvements to their life.

The longtime friends grew up in Houston. Beltrn had long called Austin home, and Rodriguez was still in Houston, where they had recently been dealing with the aftermath of Hurricane Harvey. "My body wasnt able to keep up with the physical work that needed to be done," Rodriguez says.

The Beltrns started hosting a Sunday dinner once a month, which is where Rodriguez first realized that vegan food wasnt all "mystery meat" and boring salads.

Rodriguez says he grew up watching family members struggle with diabetes, including losing limbs to the disease. "I had been trained to believe that the disease was hereditary, which it is, but food habits are also hereditary. The way we eat is passed down to us," he says.

After trying Robins food and seeing the positive changes in their whole family, he decided he wanted to start changing those habits.

"Over two years, Im watching my friends go through this dramatic change, mentally and physically. I said, I want to partake in that," he says.

Rodriguez had struggled for years with anxiety and depression, and he thought those were just normal things he was going to have to deal with as an adult. But he quit meat "cold turkey," and he started to experience some of the same physical and mental benefits. "The fog lifted and I was able to concentrate," he says.

Rodriguez and Beltrn started talking about what it would look like if they started a company to share what they were learning with other people.

They sent a batch of Beltrns five-alarm chili to their friend and fellow Houston native Nicole Valadez, who was living in Washington, D.C. "I ate the entire batch," she says. "I saw Rolando slimming up and feeling better and decided I wanted to make the switch, too."

Going vegan herself was easy, she says, but it was telling her family in Houston that she knew would be the hardest part. "Its so important for us to have our family traditions," Valadez says, so she started thinking about ways she could make vegan tamales at Christmas by using jackfruit instead of pork and what egg substitute she could use VeganEgg is her favorite so her mom still could make her breakfast tacos on the mornings when she visits.

"It was important to make culturally relevant dishes that are meaningful to me so we could make them vegan and not miss out on dinners with my family," she says.

Breakfast tacos are a particularly meaningful dish for Rodriguez, too. "To give up the idea of breakfast tacos on a Saturday morning, thats stripping away an incredible tradition for me," he says. "What is my grandmother going to say or think about me if I tell her I cant eat them? There are familiar consequences to changing your diet in our communities."

But when you find an alternative that everyone can eat like a ground beef or chorizo substitute, jackfruit or hearts of palm instead of pulled chicken or pork or that VeganEgg it allows people who are eating a plant-based diet to maintain those close bonds with their loved ones.

"These are very real positive consequences about how we live our lives and interact with our families," he says.

Empathy and eating together

Opening peoples eyes to the possibilities of vegan eating while taking into account very real cultural needs is what drives everything about the Black Vegan Company, from the online cooking classes and virtual and in-person grocery store tours that Beltrn hosts to the new products that the rest of the team members are hoping to sell in grocery stores soon. They also have a cookbook in production.

Plant-based eating has grown immensely in the past decade. Some people are drawn to it because of health and medical reasons, and others feel compelled to avoid meat and dairy products because of ethics or the environmental effects.

But no matter why, when or how someone eats a plant-based diet, there are nutritional, culinary, cultural and relationship factors at play.

The Black Vegan Company wants to help people address all of those by encouraging people to ask deeper questions about what role food plays in the home and how a plant-based diet can fit within a familys time and financial budget. What culturally relevant foods are important to the extended family, and how can a wider social group have healthier conversations about what we eat and why? How can we teach and lean on each other without judging others food choices?

When veganism is presented as trading something "regular" for something "weird," that can be the root of many problems, Beltrn says. Its important to normalize plant-based eating and have empathy for the transitional issues that come when making a big dietary change.

Food is how we show love to each other, Rodriguez says, and its not uncommon for a parent who is used to showing love to their kids through food to go through a mourning period when they cant or dont want to serve the kinds of food they used to.

Valadez, who now also works with the Black Vegan Company, wrote about her family going through all five stages of grief when she told them about her transition to veganism ahead of Thanksgiving one year. "They were angry, they were in denial, they tried to bargain, all of it," she says. "Eventually, they got to acceptance," but it remains an ongoing and profound conversation about cultural values, as well as health and wellness.

"We want to show people how to talk to their brothers and sisters who are going to give you a hard time at the holidays," Rodriguez says. "One way is to remind them, This isnt about you. I need your empathy.

"Were striving for more civil discourse, and its a marathon, not a sprint. Both sides can be less judgy of each other. Vegans feel judged for trying something new, and vegans judge the nonvegans for not adopting their way of eating."

Making it a family affair

Beltrn says she tells clients to be realistic about expectations that they can relearn entirely how to grocery shop and cook in just a day or two.

When a family first starts this transition, Beltrn asks them to list what foods they like to eat and what are their must-haves in order to survive, the gotta-have pantry and fridge staples. Then, start looking for good plant-based alternatives for each one, maybe starting with a single product each week, say, yogurt or milk. Buy a few brands, but not the original product youre used to buying, and see which one gets the most votes in a family taste test. (To find out more about their services, go to theblackvegancompany.com.)

"There are definitely different stages of veganism," she says. There might be a stage when youre upset or your kid is mad that they cant have what they want, but that desire to re-create some of those favorite textures and tastes will drive your familys discoveries, both in the kitchen and in the grocery store.

This is about learning together and bending together. "If your kid wanted to play basketball, youd put a goal out there and get a ball and support them on their journey," Beltrn says. Its OK if not everyone eats the same all the time, but its also important to make sure that everyone feels like they are included at the family table.

Eating meatless meals a few days a week is one way to ease into it, Beltrn says, and its important to have the whole family involved in picking some of these new dishes to try, such as cauliflower buffalo "wings" or barbecue sliders made from jackfruit.

"Then it becomes a family activity and something you are doing together, even if you arent doing it seven days a week," Beltrn says.

She also encourages people not to get frustrated if they try a new product or a new recipe and dont like it. There are hundreds of products on the market, and one persons way of cooking meat-free foods might not be aligned with the kind of foods you like. Try out new sources for recipes until you find someone whose tastes "fit" with yours.

"Dairy is the part that freaks everybody out," she says, but vegan substitutes have improved so much over the past 10 years that there are plenty of options sold in mainstream grocery stores that satisfy even the most fervent cheese- and ice cream-lovers. Beltrns favorites are Daiya, which makes a cheeselike product that shreds and melts, and Chao from Field Roast.

Major improvements also have been made to meat substitutes, such as those from Impossible Foods and Beyond Meat, but as a health and wellness coach, Beltrn explains that processed foods are processed foods and they should often be consumed in moderation.

She usually uses mushrooms and jackfruit to provide a hearty base for a dish that might otherwise be based on meat. When she does use a meat substitute, she adds extra layers of fresh ingredients to add the fiber and nutrients that a body naturally craves.

Beltrn uses JustEgg, another vegan egg substitute, when she makes her fried "chicken" with breadcrumbs and mushrooms, and she uses vegan grounds to make lasagna, spaghetti and chili. (Gardein and Quora are two popular brands, and you also can cook lentils to make a from-scratch version.)

At Thanksgiving, Beltrn makes her familys sweet potato pie using coconut milk instead, and "it is better than the original recipe." That was one way she started to break down the stereotype that vegan dishes were somehow less than nonvegan food.

"The most encouraging thing was when my mom went shopping at the grocery store and came home with all these blueberry dairy-free yogurts. It was the only (vegan) thing in her fridge, but she tried."

Today, her mom is 70% vegan, and she served vegan burgers on the Fourth of July. Thats the kind of small win that Rodriguez says families should celebrate.

"Robins got something special," Rodriguez says. "Heres this Black woman in this very Mexican mans kitchen helping to start this journey together because of a thing that were all too familiar with." But the love of food and people coming together around food, which is also something they are all so familiar with, is also undeniably there.

"These difficult stories, these problems, they can become the beginning of a great story," he says. "For me, it was like what Tupac said (in the song Changes): If you change the way you eat, youll change the way you think and the way you treat each other."

Fried "Chicken" Shrooms

Want that fried chicken taste and crunch without the guilt? Try this fried mushroom recipe to satisfy your craving. Use these bites in poboys, fried "chicken" dinner with mashed potatoes or "chicken" nuggets with ketchup and french fries. Instead of a commercial egg substitute, you can use chickpea water, which is called aquafaba. If you dont want to fry these in oil, use an air fryer set to 375 degrees.

Robin Beltrn

18 to 20 shiitake mushrooms (or oyster mushrooms or black pearl mushrooms)

1/4 teaspoon salt

1/4 cup fresh dill

2 cups panko breadcrumbs

2 cups flour

2 cups egg replacement (Just Egg or aquafaba)

3 cups olive oil (or use an air fryer)

Cut the stems off mushrooms and wash well to remove any dirt. Completely dry them and slice into rounds of desired thickness (we slice about 1/4-inch rounds).

In a bowl, combine salt, dill, breadcrumbs and flour. Mix thoroughly.

Dip the mushrooms in the "egg" wash. Immediately after, dip them in the breadcrumb mixture. For best results, dip/coat one slice at a time. Place the dipped/coated mushrooms to the side on a plate.

Once youve finished dipping/coating all the mushrooms, add 3 cups of olive oil to a deep fryer or skillet. (You can use an air fryer instead for a lower-calorie dish.)

Set oil to medium-high heat on the stove or 375 degrees in the deep fryer. (You can also use 375 degrees in the air fryer.)

Fry mushrooms until golden brown (2 to 4 minutes total). If frying in pan, flip mushrooms to fry on both sides. Place fried mushrooms on a paper towel-lined plate to absorb excess oil.

Allow mushrooms to cool for 3 to 5 minutes before serving. Garnish with fresh dill (optional). Serves 4.

Robin Beltrn

Jalapeo Aioli

1/3 cup vegan sour cream or mayo

1 tablespoon fresh dill

1/2 teaspoon pink Himalayan sea salt

1 lemon, squeezed

1/2 to 1 teaspoon chopped jalapeo (optional)

To a bowl, add the sour cream (or mayo), dill, salt, lemon juice and jalapeo, if using. Mix thoroughly. Serve with fried "chicken" mushrooms.

Robin Beltrn

Guajillo Jackfruit "Pork"

Whenever I prepare a dish that my nonvegan family says tastes as good as stuff with meat in it, I do a little happy dance. I love exposing them to new, healthy ways of consuming our favorite classics and reprogramming what they think about veganism. During one holiday season, the recipe that knocked it out of the park was a vegan take on pork tamales. In order to mimic pork for this recipe, we used jackfruit. Jackfruit is a large fruit grown in tropical regions of the world. I like cooking with it because it looks like and has the consistency of shredded beef or pork. This makes it the perfect meat substitute for dishes that require a shredded, meaty texture, like pork tamales or pulled pork sandwiches. I like to use the Jackfruit Companys lightly seasoned frozen jackfruit. This quantity of guajillo sauce and filling will make about 10 dozen tamales, but you can reduce the quantity by half if you want to make a smaller batch or use the filling in another way. The technique of cooking the jackfruit could be adapted for making barbecue-style sandwiches.

Nicole Valadez

For the guajillo sauce:

15 guajillo chiles

3 ancho chiles

6 garlic cloves, peeled

1/2 onion, halved

2 teaspoon salt

For the jackfruit "pork":

1/2 cup olive oil

1/4 cup diced onion

6 1/2 cups jackfruit

1 teaspoon cumin

1 teaspoon garlic powder

3 teaspoons onion powder

2 teaspoons brown sugar

Salt, to taste

To make the sauce: Fill a large pot with water and set on high heat. While you wait for the water to boil, remove the stems from the guajillo and ancho chiles. Slice each chile in half and remove the seeds. Once the water is at a rolling boil, add the chiles, garlic and onion. Boil until the peppers are soft, about 30 minutes.

Transfer peppers, garlic and onion to a blender and add salt. Blend until smooth and add salt to taste, as needed. The sauce should be well salted, smooth and not very thick. Add a bit of water and blend if too thick. Set aside.

For the jackfruit, set a large pan to medium heat. Once hot, add olive oil and diced onion. Saut onions until they are a bit translucent, about 3 minutes. Lower heat slightly if onion begins to brown.

Add jackfruit to the pan and mash it to break up the large pieces. Once fully mashed, the jackfruit should resemble shredded beef.

Read more:
For the Black Vegan Company, plant-based eating is a family affair that requires empathy, breakfast tacos - Austin American-Statesman

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Just because you have type 2 diabetes doesnt mean you cant ever let anything sweet pass your lips again. With a bit of strategizing, there are ways you can satisfy your cravings from time to time.

According to the American Diabetes Association (ADA), if you have diabetes, you can absolutely include sweets and desserts in your diet, as long as theyre part of a healthy eating plan and you dont overindulge. The ADA also recommends working with a registered dietitian, a certified diabetes care and education specialist (CDCES), or another diabetes healthcare professional to help you formulate an eating plan thats right for you.

When you eat or drink carbohydrates, such as sugar, starch, and fiber, your body breaks them down into glucose, raising levels in your blood, according to the ADA. If you have type 2 diabetes, your body isnt able to use insulin efficiently to move this glucose from your blood into cells, where its used for energy. So its important to take steps to make sure your glucose levels dont spike too high.

You also want to make sure you eat healthy foods that are nutritious and high in vitamins, minerals, and fiber, and avoid or eat only small amounts of foods that contain unhealthy ingredients such as added sugar, high amounts of sodium, and unhealthy fats.

Many sweets, including cakes, cookies, and candy, tend to be highly processed and chock-full of added sugar, refined flour, and saturated fats, which is why they should be enjoyed in reduced portion sizes as an occasional treat.

Try these tips from diabetes nutrition experts to include sweet treats in your healthy eating plan.

1. Allow yourself the occasional treat. Deprivation isnt likely to work, says Karen Lau, a registered dietitian and CDCES at Joslin Diabetes Center in Boston. Completely eliminating treats from your diet may backfire, and you may end up craving those foods more, notes Lau.

2. Plan ahead. Consider how many carbs youre getting in your meal, not just in your dessert, says Tami Ross RD, CDCES, author of What Do I Eat Now? A Guide to Eating Well with Diabetes or Prediabetes and a spokesperson for the Association of Diabetes Care and Education Specialists (ADCES). That total number should factor into your calculation of what you will eat on days you have dessert or a sweet snack.

Make sure the meal is balanced with other foods. Cut out carbs from the main dish, and save it for dessert instead, says Lau. For example, if youre planning to have dessert, skip the bread, pasta, or side of mashed potatoes at dinner.

3. Be mindful of sugar-free foods. Kristen Smith, RDN, a spokesperson for the Academy of Nutrition and Dietetics, suggests choosing foods that dont list sugar in the ingredients and have sugar substitutes instead. But keep in mind that these foods are often still made with flour and other carbohydrate-containing ingredients, says Smith.

4. Pay attention to what you drink. You probably know that regular soda, juice, and fruit punch are loaded with sugar, but sports drinks, energy drinks, and bottled tea can also raise blood glucose. Plus, these sugary drinks can contain as many as several hundred calories in just one serving, according to the ADA.

Healthier options to help you stay hydrated while still giving your taste buds a treat include seltzer water with slices of lemon or lime or water infused with fruit, says Veronica Brady, PhD, an advanced practice registered nurse at MD Anderson Cancer Center and assistant professor of nursing at The University of Texas Health Science Center in Houston. She is also a spokesperson for ADCES.

5. Swap out ingredients. In the kitchen, use whole-grain flours, such as wheat or oat, or versions made from nuts, such as almond flour, to help with blood sugar control, advises Smith. You can also look for recipes that use fruit or fruit puree to reduce or eliminate sugar, says Smith.

6. Designate a sweet treat day. Depending on how well your diabetes is managed and what you and your diabetes management team decide is best for you, you can decide how many days you can budget in per week or month to indulge your sweet tooth.

7. Focus on fruit. Not only is fruit delicious enough to satisfy your sweet tooth, but it has the added bonus of being healthier, because it has fewer carbs and no added sugar, compared with processed sweets, explains Smith. Plus, fruit has fiber, which is helpful, because it takes longer to digest and is less likely to cause a rapid rise in blood sugar, she adds.

That said, its still important to watch portion size and sugar content when eating fruit. If youre making a smoothie, for instance, youll want to stick to about 4 to 6 ounces rather than drinking a giant tumbler of it, notes Dr. Brady. And if youre snacking on dried fruit or using it in a recipe, make sure you take into account how much sugar it contains: Just 2 tablespoons of raisins or dried cherries can contain as many as 15 grams of carbohydrates.

Some great ways to enjoy fruit:

8. Pick something you really like. Rather than settling for something that you might not like as much just because its labeled low sugar, eat smaller portions of something you love, notes Lau. Not only will eating what you prefer leave you feeling more satisfied, but opting for the diabetes-friendly version may also prompt you to eat more than you should.

9. Take a few bites and make them last. Split that piece of cake with a friend, or just have half of a large cookie. The first few bites are often what you enjoy most, notes Ross. Try to stick to two or three bites, and practice mindfulness about what youre eating.

The next time you take a bite of a treat, try this: Eat more slowly, think about what youre eating, and savor the taste, suggests Brady.

10. Freeze bite-size treats. One great way to have portion-controlled sweets on hand is to freeze bite-size Halloween candies, says Brady. Eat one of these slowly for a treat, she says.

11. Keep temptation out of sight. Ask family members to be supportive and help you stay healthy by not eating sweets in front of you or bringing cookies or candy into the house. Store ice cream at the back of the freezer, and dont put sweets in front or at eye level in the pantry, where you can see them, suggests Smith.

12. Identify your cravings. Are there circumstances where youre more likely to be tempted? Think about what makes you crave sweets, says Smith. Are you often influenced by a TV show or commercial? Be mindful of activities that might spark a craving, advises Smith. If you know youre always tempted when you pass a certain restaurant or billboard, for instance, try to avoid going that way.

13. Dont be too hard on yourself. You dont need to always aim for 100 percent, notes Lau. Instead, she recommends striving to strictly follow your diabetes diet at least 80 percent of the time and allowing yourself the occasional indulgence.

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