Red and white sliced vegetables
As the summer harvests yield bountiful amounts of zucchini, squash, cucumbers and tomatoes, it's tempting to take on a pickling hobby. However, to properly pickle foods, you need a pickling liquid made of vinegar or brine and, in both cases, lots of salt for preservation and flavor.
Since many of us are advised to eat less sodium for a heart-healthy diet, you might be wondering: Are pickles good for you or salt shockers? Registered dietitians share what you need to know about the pros and cons of pickled foods and how to enjoy them.
THE BENEFITS OF PICKLED FOODS
"Pickles are low in calories, fat-free and also impart some nutrients from the whole foods they're made with," says Tamar Samuels, RD. For example, pickled cucumbers are a good source of vitamin K, a key micronutrient for blood clotting and bone health, and kimchi (aka Korean-style pickled cabbage) is also a great source of vitamins C and K, folate and riboflavin.
Pickled foods fermented in a salty solution for several weeks like traditional dill pickles or sauerkraut are also an excellent source of probiotics. These "good" bacteria help support a healthy gut and immune system and are even linked to weight loss and cognitive health.
Moreover, for endurance athletes, the sodium could be helpful as some small studies show it can help reduce muscle cramps.
THE ISSUE OF SODIUM
One big downside to eating pickled foods is they tend to be high in sodium, says Samantha Cochrane, a registered dietician at the Ohio State University Wexner Medical Center. One medium sour pickle contains 786 milligrams of sodium — nearly 1/3 of the daily recommended sodium intake for most adults (no more than 2,300 milligrams), per the American Heart Association. As such, if you have a chronic health condition like high blood pressure, heart disease or kidney disease, or you're at risk for developing stomach cancer, your doctor may suggest you reduce or avoid high-sodium foods including pickles.
Another con is pickled foods can cause bloating due to the high-sodium content, which encourages water retention. If you're sensitive to pickled foods or need to watch your sodium content, you can always cut back on portion size and watch your overall sodium intake for the day by tracking it in an app like MyFitnessPal.
HOW TO PREP AND EAT PICKLED FOODS
Pickling freshly harvested fruits and vegetables is a great way to add flavor, crunch and variety to your plate. "The most important thing to consider when pickling foods at home is food safety," says Cochrane. To avoid foodborne illness, follow recipes exactly and use proper canning practices to prevent the potential growth of harmful bacteria.
For quick pickles, which are ready to eat as soon as they've chilled, bring a mixture of equal parts vinegar and water with salt and spices (like garlic cloves and whole peppercorns for a nice kick) to a boil, pour the mixture over your veggies and refrigerate them in a tightly-covered container like a Mason jar, says Samuels. Then, make sure to eat them within two weeks, per the Center for Food Safety. If you're interested in making fermented pickles, follow this guide.
THE BOTTOM LINE
"As long as your diet doesn't bar high-sodium foods, it is possible to enjoy pickled foods in moderation as part of a balanced diet," says Cochrane. To keep portion sizes in check, try them as a snack, side or condiment to spice up healthy meals. Try chicken tacos with pickled onions, banh mi sandwiches with pickled carrots, a stir-fry with kimchi, or the classic: a burger with a whole-grain bun and pickles.
The love compatibility between a Gemini woman and a Leo man is like fireworks going off. You are either in complete awe of the magic that is standing in front of you or asking yourself what all the commotion is. A Gemini and Leo relationship is the couple that stands out in a room, and they are a social bunch. They love to do things together to experience life to the fullest, and they are often grabbing the attention of others.
This is the type of couple to make new friends wherever they go and truly enjoy being in each other’s company. Life will never be dull in this relationship, and if they can get over ego clashes and the need to control, there will be more things keeping this relationship together rather than apart.
What attracts a Gemini woman and a Leo man to each other?
The Gemini woman is attracted to the Leo man's confident demeanor, and Leo is attracted to Gemini's charm. These two are the social butterflies in any setting, so they are often in the same places for a meeting to occur. They have a lot of similarities and interests, a similar sense of humor, and joy for life. The Gemini woman loves to be intrigued and will have no problem getting to know the Leo man. Leo loves to be noticed and well-received and will feel a sense of endearment when it comes to Gemini's keen eye and curiosity toward them.
The Leo man can grab the attention of just about anyone, but can anyone grab the attention of the Leo man? The Gemini woman can. The Gemini woman is not just stunning, but she is also a little unusual, with a high intellect and enough layers to make a Leo man want to know more. Some may warn Leo about the Gemini woman and how he is about to be on a big adventure by diving into this relationship, but Leo doesn't care and has never feared anything, anyway.
What is the relationship like between a Gemini woman and a Leo man?
This is a relationship that can make it long-term if they are both willing to commit and put the work in. Gemini and Leo have instant chemistry, flirtatious energy, and there is a natural spark here. They are the type to not shy away from PDA and are not afraid to express how they are feeling about the relationship. They are open, outgoing, and will love to have fun together and experience life together.
However, both of these signs are high-energy, and at times, energies can clash. Gemini is often in their mind, and Leo is often in their heart (or their pride). Leo will want a type of devotion that Gemini may not be willing to give. It’s hard to grab the attention of the Gemini woman for long because they are always finding new interests and putting their attention elsewhere. After a while, this can feel like the absolute worse for the Leo man, who needs to feel their light is received and appreciated. If Leo is willing to communicate how they are feeling and not expect Gemini to be a mind-reader, and if Gemini is willing to commit to the relationship, this can be a beautiful partnership.
What is the sex like between a Gemini woman and a Leo man?
The sexual chemistry between a Gemini woman and a Leo man is off the charts. These two are adventurous when it comes to this area of life, and they often incline toward doing the deed in more unusual or unique places other than the bed as well. They encourage spontaneity and adventure in each other and have a lot of fun in this relationship. This is not the type of couple to judge each other romantically, and there are no rules or restrictions in the bedroom for them. They both deeply desire passion and excitement and go about their life looking to feel something. Together, they create a safe atmosphere to be vulnerable, to be fun, and most importantly, to be free.
What makes a relationship between a Gemini woman and a Leo man work?
What makes a relationship work between a Gemini woman and a Leo man is their love for life. They both tend to have a more optimistic view of the world and coming together, they can share that vision and enjoy a fun life together. This isn't the type of couple to get bored with each other easily. They also value their independence enough to where they have the necessary breathing room they both need in a relationship to be happy.
Gemini is on a constant quest for inspiration, and Leo inspires Gemini. Personality-wise, this is a great fit in Astrology. Some zodiac signs coming together can bring out the worst in each other, but when it comes to Gemini and Leo, they tend to bring out the more exciting and happy sides of each other. Leo's loyalty makes Gemini feel safe enough to be herself, whereas some of her other partners may have made her feel like she was too weird or quirky for them. Gemini's sense of adventure and curiosity for the world keeps Leo's heart beating, and this is the type of passion Leo looks for in all their relationships.
What may cause a Gemini woman and a Leo man to break up?
Challenges may arise in this relationship when it comes to ego clashes, commitment, and respect. The Leo man needs his ego fed more than the Gemini woman feels comfortable giving, and the Leo man will often crave more devotion in the relationship. The Gemini woman may start to feel controlled by Leo's bold and dominant energy and like they are going against some of their personal values and interests, which is an absolute deal-breaker for Gemini. The Gemini woman doesn't have a problem committing, but she will not be forced into it. This is the type of couple to rebel against each other if things go south, and they can create more separation than connection if it goes too far.
The Leo man will have to let Gemini be herself while trusting that she will respect the relationship while doing so. Gemini is a mutable sign that will often want to switch things up and doesn't mind change. Leo, being a fixed sign, doesn't do as well when it comes to change, and his stubbornness may get in the way of growth in the relationship. The Gemini woman may shake things up in the relationship just for the fun of it, and the Leo man will find this energy distasteful after a while. This won't be a traditional relationship with traditional gender roles, and they must be willing to learn and grow with each other rather than challenge each other's need to make things work here.
Summary
All in all, this is the type of relationship that others look at in public and wish they had something like it. There is something exciting about this connection, and the fun they have together is contagious- you can literally see the spark between these two. Being that both of these signs have a child-like demeanor, this relationship heals their inner child and awakens a part of them they’ve felt like they had to hide in previous relationships.
Geminis, in general, are not always the easiest partner to have or to get to settle down, but if anyone is going to be able to do that, it’s going to be a Leo. If they meet at the right time in their lives and have mutual respect for each other and the relationship, this has all of the potential to work out for both of them.
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Confession: I rarely order salads at restaurants. Give me bland, raw veggies any day! Why? The thought of trying to choke down a block of iceberg lettuce topped with 2 tomato slices and dry carrot shavings makes me gag.
Tis the season to overindulge. To get myself ready, I’m purposely overindulging in salads right now – and I must say this is actually more of a pleasure than a chore. I can’t tell you how many kinds of salad we’ve eaten in the last few weeks, and rather than getting old, they’re just getting better.
Remember, when it comes to salad, there’s no need to follow a “recipe.” If you’re missing an ingredient, replace it with something else that will provide the same effect (crunch, spice, tang, creaminess, etc). No one will know and it’ll still be delicious!
IF I WAS A COMPETITIVE EATER, MOUNDS OF ICEBERG LETTUCE WOULD BE GREAT TRAINING! BUT, SADLY I'M NOT.
When I'm not in my own kitchen, I don't try to make salads interesting and filling.
Here are 5 quick tips on making a good salad. List other ways you enhance your salads? Boom.
- Use a lean protein source like grilled chicken or fish. Adding fried buffalo chicken tenders or fatty ground meat kinda defeats the purpose if you're trying to have a lower calorie option, so they can be counter-productive.
- Use mixed greens like spinach, arugula or kale. I find these are more flavorful and you can eat more of these in one setting. Lettuce tends to make you feel fuller faster.
- Use tomatoes or cucumbers as one of the ingredients. They add moisture and may help you not need salad dressing.
- Remember your healthy fats! These will help make it hearty so it can be a full meal. Nuts, avocado, seeds, olive oil. Or just use salmon as your protein!
- Use a lean protein source like grilled chicken or fish. Adding fried buffalo chicken tenders or fatty ground meat kinda defeats the purpose if you're trying to have a lower calorie option, so they can be counter-productive.
- Use tomatoes or cucumbers as one of the ingredients. They add moisture and may help you not need salad dressing.
- Add raw or dried fruit to enhance flavor. The touch of sweetness helps curb my sugar cravings as well.
- Toss the salad before serving. If you let each person put on their own dressing, some bites will be well-coated and others will be bland. Add the dressing and toss a few minutes before serving, so the dressing has a chance to really flavor the vegetables before they get eaten.
For dressing, consider using items like pico de gallo, goat cheese, fresh lemon juice or low fat vinaigrette. Be creative, just keep it healthy!
The Great Report
2020 Global Report Sheet
