Here’s a healthy version of your favorite classic gingerbread cookies made with a few simple substitutions. Use whole wheat pastry flour for all-purpose flour, coconut oil for butter, and coconut sugar for brown sugar. Recipe yields around 32 cookies, depending on their size. From Cook and Kate.

Ingredients

Cookies

• 3 cups (310 grams) whole wheat pastry flour*, plus more for work surface
• 2 teaspoons ground ginger
• 2 teaspoons ground cinnamon
• ¾ teaspoon kosher salt
• ½ teaspoon ground cloves
• ½ teaspoon finely ground black pepper
• ½ teaspoon baking soda
• ¼ teaspoon baking powder
• ½ cup melted coconut oil
• ½ cup unsulphured molasses
• ½ cup packed coconut sugar
• 1 large egg
• Powdered sugar, for dusting (optional)

Lemon icing (optional)

• ½ cup powdered sugar
• ¼ teaspoon lemon zest (optional, for intense lemon flavor)
• 2 ¼ teaspoons lemon juice

Instructions

1. In a medium mixing bowl, combine the flour, ginger, cinnamon, salt, cloves, pepper, baking soda and baking powder. Whisk until blended.
2. In a small mixing bowl, combine the coconut oil and molasses and whisk until combined. Add the coconut sugar and whisk until blended. Add the egg and whisk until the mixture is thoroughly blended.
3. Pour the liquid mixture into the dry and mix just until combined. Divide the dough in half. Shape each half into a round disc about 1 inch thick and wrap it in plastic wrap. Place both discs in the refrigerator and chill until cold—about 1 hour, or up to overnight.
4. Preheat oven to 350 degrees Fahrenheit with racks in the middle and upper third of the oven. Line two large baking sheets with parchment paper. Lightly flour your working surface and roll out one of your discs out until it’s ¼ inch thick. Repeat until you’ve successfully rolled the dough to ¼ inch thickness.
5. Use cookie cutters to cut out cookie shapes and place each cookie on a parchment-lined baking sheet, leaving about ½ inch of space around each.
6. Bake for 8 to 11 minutes. Place the baking sheets on cooling racks to cool.
7. To make the icing, in a small bowl, combine the powdered sugar, optional lemon zest and the lemon juice. Whisk until thoroughly blended. Transfer the icing into a small Ziploc bag, squeeze out any excess air and seal the bag. Cut off a tiny piece of one of the lower corners and squeeze icing through the hole to decorate.
8. If you’d like to sift powdered sugar over the cookies, do it now. Wait until the icing has firmed up (about 1 hour) before carefully stacking the cookies in a storage container.

“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.” — Dr. Seuss

That might’ve been written for children, but it’s just as true for adults at any age.

And today, in this age of digital over-stimulation, reading remains an important part of self-care and wellness.

Feeling trapped at home? Lost in your own thoughts? Lonely for brilliant discussions, captivating characters, and the transforming power of a well-told tale?

Stay up to speed on a trendy topic with “Outlive: The Science & Art of Longevity.” Enjoy a gripping mystery novel like “The Sequel.” Tackle a classic doorstopper like “War and Peace” or “Madame Bovary.” Relax while exploring poetry from another country.

Reading has powerful cognitive benefits for all of us later in life, in addition to the entertainment and artistic value.

• It exercises memory and strengthens brain function.
• It improves our ability to make decisions.
• It can delay Alzheimer’s and dementia.
• Getting lost in a book reduces stress, lowering the heart rate and muscle tension.
• Taking a book to bed helps us fall asleep better than watching TV or looking at an electronic device.

Reading also leads to opportunities for social interaction via the phone or computer or in a book club.

Do you have books on the shelf you’ve been meaning to get to someday? Do you want to revisit an old favorite? Or explore a historical figure’s biography?

If you have yet to discover the powers of gochujang to transform any bland protein into something exciting, here’s an easy way to learn. In this recipe, adapted from Nagi Maehashi’s “Delicious Tonight,” the fermented red pepper pasteused like ketchup in Korea — and now widely available in US supermarkets — serves as the main ingredient in a marinade for boneless skinless chicken thighs. It’s spicy, savory, and a little sweet all at once.You can throw them on the grill if you like,or simply run them under the broiler to keep the kitchen tidy, as outlined here. White rice and a salad tossed in a light, vinegary dressing perfectly balance the flavors and textures while keeping the fat and calories under control. Serves 4-6. – Susan Puckett

Ingredients

• 3 tablespoons gochujang
• 2 tablespoons brown sugar
• 1 tablespoon light soy sauce
• 1 tablespoon mirin
• 1 tablespoon sesame oil
• 1 tablespoon finely grated garlic
• 1 teaspoon grated ginger
• ½ teaspoon white pepper
• 2 pounds boneless, skinless chicken thighs
• Nonstick vegetable oil spray
• Chopped scallions or chives for garnish, optional
• Hot rice for serving

Instructions

1. In a large bowl, mix the gochujang, brown sugar, soy sauce, mirin, sesame oil, garlic, ginger, and white pepper. Add the chicken and toss to coat well. Cover the bowl with plastic wrap and allow the chicken to marinate in the refrigerator for at least 3 hours, preferably overnight.
2. Adjust an oven rack 8 inches from the heat source. Line a large sheet pan with aluminum foil (not parchment, as it will burn), set a wire rack on top, and coat with the vegetable oil spray.
3. Place the chicken, smooth side down, on the wire rack. (Reserve the marinade in the bowl.) Broil for 4 minutes or until the chicken is lightly browned.
4. Remove the pan from the oven and turn the chicken over, smooth side up. Scrape out half the residual marinade in the bowl with a brush or runner spatula and dab it onto the surface of the chicken. Spray generously with the vegetable oil spray, then broil for 2 minutes.
5. Remove the pan from the oven again, dab with the remaining marinade, spray with the vegetable oil spray, and place under the broiler again for 5 more minutes, or until the surface is caramelized.
6. Transfer the chicken to a platterand allow the chicken to rest for 5 minutes. Baste with the pan juicesor pour them over the chicken. Sprinkle with scallions or chives if desired and serve with rice.

Susan Puckett is an Atlanta-based food writer and cookbook author.

The good news keeps coming about exercise lowering the risk of developing dementia, including Alzheimer’s disease.

The latest study reports benefits from doing more aerobic exercise in middle age and old age. It was published in the British Journal of Sports Medicine.

“Our study underscores the critical role of cardiovascular fitness in reducing dementia risk, even for those genetically predisposed to Alzheimer’s disease,” said Weili Xu, a professor in the Aging Research Center at Karolinska Institute in Stockholm.“Encouraging gradual fitness improvements offers a practical and impactful way to support brain health across diverse populations.”

People in the best cardiorespiratory shape had better brain function and much lower risk for dementia. Even people with a genetic predisposition for Alzheimer’s had a 35% lower risk of developing it in the study.

Cardio endurance increases oxygen uptake in the lungs and heart and helps sustain activity over an extended period.

 “Genes are not our destiny. We can all make proactive choices to help win the tug-of-war against our genes,” said Dr. Richard Isaacson, a neurologist not involved in the report, to CNN. “While in this study higher fitness alone delayed onset of dementia by 1.5 years, we can do even better by also following a healthy diet, managing cholesterol, blood pressure and blood sugar, getting regular hearing and vision checks, and prioritizing sleep.”

Aerobic fitness can improve brain speed, as well, he said.

The study followed more than 61,000 people 39 to 70 years old for up to 12 years.

Bone-in pork chops are fast, versatile and economic protein choices – and they can be good for you, if you cook them right. Consider this genius recipe contributed by Ali Slagle to New York Times Cooking editor Emily Weinstein’s “Easy Weeknight Dinners.”Here they are seared in a small amount of oil, then dressed up with a simple fruity, tangy sauce that, with only two ingredients, packs a flavor punch while keeping the chops most and juicy. Served with a starch and green veggie, it’s a lean and delicious way to get your dose of iron and other essential nutrients in under 30 minutes. Serves 4. – Susan Puckett

Ingredients

• 2 tablespoons apricot preserves, plus more if desired
• 2 tablespoons whole-grain mustard, plus more if desired
• 4 (6- to 8-ounce) pork rib chops (½ to ¾ inch thick)
• Salt and pepper
• 2 tablespoons canola or other neutral oil

Instructions

1. In a small bowl, stir together ¼ cup water, preserves, and mustard and set near the stove. Pat the pork chops dry and season on both sides with salt and pepper.
2. In a large, cast-iron skillet, heat the oil over medium-high heat. Add the pork chops and cook, occasionally pressing down with a spatula to ensure even browning, 4 to 5 minutes.
3. Reduce the heat to low, flip the chops, and cook until no longer pink on the other side, a minute or two.
4. Pour in the jam mixture, turn off the heat, and let rest for 5 minutes.
5. Transfer the chops to plates, then return the skillet to medium-low heat and simmer the sauce until slightly thickened, 1 to 3 minutes. Taste and adjust the seasonings as desired. Thin with a little water is necessary. Spoon over the chops and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Do you ever find yourself without healthy options for eating out? It’s hard when you’re driving and see only fast-food restaurants. If you’re in an airport and want a sit-down restaurant, you’ll probably be limited to the big chains. 

Sometimes, you do get stuck in a food desert. Keep a few principles in mind and you should be OK.

• Look for “light” offerings at places like Denny’s.
• Watch out for enormous entrees and high sodium. Split main dishes with a companion.
• Order dressing on the side, and don’t muck up a salad with chicken tenders, bacon and cheese.
• Favor baked or grilled fish and chicken.
• Get fruit or side salad instead of fries.
• Drink water or tea instead of soda (even diet soda).

Get details about the healthiest options at all the chains from online sources like EatThis.com, The Food Network, and Good Housekeeping. Here’s a sampling to get you thinking.

• Arby’s: Roast Turkey Farmhouse Salad. 240 calories, 13g fat
• Burger King: Grilled Chicken Sandwich. Skip the honey mustard sauce. 430 calories, 11g fat, 40g protein
• McDonald’s Classic Cheeseburger. 300 calories, 12g fat
• Olive Garden: Herb-grilled salmon and broccoli. 460 calories, 29g fat, 960mg sodium, 26g protein
• Panera: Asian Sesame Chicken Salad. 410 calories, 21g fat, 540mg sodium, 32g protein
• California Pizza Kitchen: Banh Mi Bowl. High fiber (9g) and protein (30g), low sodium (460mg)

It can be hard leaving a holiday table without feeling bloated and fearful of the next day’s bathroom scales. But it’s possible to enjoy the feast without letting it weigh you down. The key is making room for dishes such as this festive salad, adapted from Julia Turshen’s “What Goes with What.”  It’s light on the calories and fat, yet heavy on the flavors and colors of the season, and easy to assemble and take to a potluck. Massage the shredded leaves in a little acid and salt first, which improves the texture. Wait to the last minute to toss everything so guests can admire the stunning colorful display. Serves 4. — Susan Puckett

Pickled red onions:

• 1 red onion, thinly sliced
• 1 clove garlic, thinly sliced
• ½ cup white vinegar
• ½ cup water
• 2 teaspoons sugar
• 1 ½ teaspoons kosher salt

Roasted squash:

• 12 to 16 ounces cubed butternut squash, fresh or frozen
• 2 tablespoons olive oil
• Kosher salt and freshly ground black pepper

Dressing:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 2 tablespoons well-stirred tahini
• 2 tablespoons soy sauce

Salad base and add-ins:

• 8 ounces kale (curly or lacinato), tough stems removed
• 8 ounces finely shredded green cabbage
• 2 or 3 tablespoons lemon juice (about ½ lemon)
• Kosher salt and freshly ground pepper
• 1 cup (4 to 6 ounces) cubed or crumbled feta cheese
• ½ cup roasted salted or unsalted pumpkin (pepito) seeds
• Seeds from 1 pomegranate or ½ cup dried cranberries (optional)

Instructions

1. Prepare the pickled onions: Place the onion and garlic slices, vinegar, water, sugar, and salt in a glass jar and screw the lid on lightly. Shake well to dissolve the salt and sugar. Use immediately or store in the refrigerator for 2 weeks or longer.
2. Roast the squash: Preheat the oven to 425 degrees. Place the squash on a sheet pan, drizzle with olive oil, sprinkle with about ¼ teaspoon of salt and a few grindings of pepper and toss well. Roast, stirring occasionally, until the squash is just tender and beginning to brown, 20 to 25 minutes. Remove from the oven.
3. Make the dressing: While the squash roasts, place the olive oil, vinegar, tahini, and soy sauce in a small bowl and whisk until well blended.
4. Prepare the salad base: Place the kale and cabbage in a large salad bowl and sprinkle with the lemon juice, about ½ teaspoon of salt, and a few grindings of pepper. Massage everything together by scrunching with your hands — don’t be gentle! — to tenderize the kale and cabbage so they’re easier to eat.
5. Finish the salad: Place the roasted squash on top of the kale and cabbage and scatter about the feta, pumpkin seeds, about ½ cup of the pickled onions, and pomegranate seeds or dried cranberries (if using) on top.
6. To serve: Just before serving, drizzle with about half the dressing. Toss, taste, and drizzle with more of the dressing as needed. Serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

If you think there’s no point in even trying to exercise over the holidays, tweak your thinking just a bit.

Focus on getting in at least a little intentional movement every day, even when you can’t actually exercise.

In your efforts to be consistent, this is one of those “a little is better than nothing” instances. If you think about how you can move more, even in little doses, it all adds up before you realize it. So, don’t just shrug and sit there for yet another college football game!

If you’re with family, look for ways to incorporate them into your activity, too, so it becomes a social or bonding moment. Snowball fight with the kids? Flag football in the park? Heck, yeah!

Here are 10 easy ways to move it (so you don’t lose it) during the holidays or at any time.

1. Stretch for a few minutes each morning.
2. Walk to the mailbox every day.
3. Park at the far end of lots so you’ll have to walk farther to the building entrance.
4. Take the stairs instead of elevators or escalators.
5. Invite someone on a walk to catch up, rather than meeting for lunch or coffee.
6. Stand up when making phone calls or checking emails.
7. Set a timer to get up and move around every 30 minutes.
8. Dance during every commercial break when you’re watching TV.
9. Wear a fitness tracker and set a goal for steps, calories or minutes spent in motion
10. Walk to run errands or shop whenever possible.

What else can you think of?

Incorporate moves like this into your daily lifestyle – plus regular visits to exercise with us – and you’ll be on your way to a fitter, healthier and happier you before the new year starts.

Jambalaya is not a dish we typically think of as quick or particularly healthy, but it can be both of those things without losing any of its Creole character as demonstrated by this lightened-up recipe. It’s inspired by one created by Louisiana-born food writer Vallery Lomas and featured in “Easy Weeknight Dinners” curated by New York Times Cooking editor in chief Emily Weinstein.It’s hearty enough to warm your belly without weighing you down, and ready in under 30 minutes. Serves 4-6. – Susan Puckett

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, diced
• 2 pork, chicken, or vegan andouille sausages (6 ounces), diced
• 2 celery stalks, thinly sliced
• 1 green bell pepper, diced
• 4 garlic cloves, minced
• 1 tablespoon tomato paste
• 8 ounces peeled medium shrimp, thawed if frozen (optional)
• 2 cups cooked long-grain white rice
• 1 ½ teaspoons Creole seasoning, plus more, to taste
• Kosher salt and black pepper to taste
• 1 (15-ounce) can diced tomatoes
• Tabasco or other hot sauce, to taste and for serving
• 2 or 3 sliced scallions

Instructions

1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and cook, stirring often, until softened, 5 to 7 minutes. Add the sausage and cook until starting to brown, about 5 minutes.
2. Add the remaining tablespoon of oil, then add the celery and bell pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in the garlic and cook until fragrant, about 1 minute.

Stir in the tomato paste and cook until very fragrant.

• If using shrimp, add it to the pan and cook for a minute or two until they begin to turn pink but aren’t completely cooked through.
• Reduce the heat to low and add the cooked rice. Sprinkle with 1 ½ teaspoons of the Creole seasoning and stir in the diced tomatoes.  Taste and add more Creole seasoning, if desired, along with salt, pepper, and hot sauce to your liking. Cook a few minutes longer until warmed through.
• Garnish each serving with a sprinkle of sliced scallions and pass the hot sauce at the table.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Here’s some information to help you plan a healthy holiday season.

The Calorie Control Council says we can easily consume 4,500 at a big-day meal.

Yikes!

But if you’re trying to measure the pleasure against your hard-won exercise gains, here’s a handy guide to learn how much yumminess you’ve earned — or how hard you’ll have to work after the big meal. (Estimates are based on media sources*, USDA figures, and exercise for an adult weighing 160 to 180 pounds.)

A la carte

• 3.5 ounces of turkey: Run 1.5 miles
• ½ cup stuffing: 20 minutes biking
• A cup of mashed potatoes: Run 2 ½ miles
• A slice of apple pie: 34 minutes biking
• A helping of cranberry sauce: 13 minutes of weight training
• A serving of green-bean casserole: 10 minutes of rowing

By the plate

4 ounces of skinless white turkey, plus a combined cup of stuffing, mashed potatoes and gravy tallies up almost 600 calories. Estimated effort to burn that off: 70 minutes of ice skating.

Don’t forget that pumpkin pie and whipped cream add on another 325 calories – which will get you 40 minutes of aerobics.

Of course, everybody is different. We all have different priorities when celebrating with family and friends. And it’s up to you how much of this is worth how much of that.

But regardless, please be sure to move your body regularly before the holiday – and to get some exercise on the big day, too. Take a walk, rake the leaves, play with the kids, or do a full-blown workout if you like.

Be grateful. And be active!

* USA Today, Time, Runner’s World

Cream of broccoli soup is a soothing way to boost your antioxidant intake. But most bowls comeloaded with fat and calories as well. This slimmed-down version, lightly adapted from one on Erin Clarke’s wellplated.com website, skips the cream and goes easy on the butter and cheese, without forgoing any of the rich taste. Adding cauliflower to the puree lends a velvety texture much as potatoes do in other recipes, without the carbs. Carrots and onions further bolster the nutrients while deepening the flavor. This soup can also be made vegan by subbing almond milk and vegan butter for their dairy counterparts, and nutritional yeast plus a squeeze of lemon juice for the cheese. Serves 6 to 8. – Susan Puckett

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion, chopped
• 2 large carrots, peeled and chopped
• 2 cloves garlic, minced
• Salt and freshly ground black pepper to taste
• ½ teaspoon dried thyme
• ¼ cup all-purpose or gluten-free flour
• 3 cups low-sodium chicken broth
• 1 ½ cups milk (any kind)
• 1 medium head broccoli, chopped into small pieces
• 1 medium head cauliflower, chopped into small pieces
• 1 teaspoon Dijon mustard
• 1 cup shredded sharp or extra-sharp cheddar cheese, plus extra for garnish
• ¼ cup finely grated Parmesan

Instructions

1. Heat the oil and butter in a large pot over medium-low heat until the butter is melted. Add the onion and cook until very brown and tender, 8 to 10 minutes, allowing enough time to slowly caramelize.
2. Increase the heat to medium, add the carrots, and cook for 3 minutes, stirring occasionally. Stir in the garlic, 1 teaspoon of the salt, a few grindings of pepper, and thyme.
3. Sprinkle the flour over the vegetables and stir to combine. Cook until the flour fully dissolves, about 2 minutes. Slowly stir in the broth. Add the milk, broccoli, and cauliflower and bring to a simmer. Partially cover the pot with a lid and allow it to simmer until the vegetables are tender, about 15 minutes, stirring occasionally.
4. Stir in the mustard. Puree the soup in the pot with an immersion blender until thick and creamy, but still with some texture. (Or puree the soup in batches in a stand blender, being careful not to fill the blender container more than halfway, to avoid splattering. Then return the soup to the pot.)
5. Add the cheddar and Parmesan cheese and stir until thoroughly melted and blended into the soup, 2 to 3 minutes. Taste the soup and add more salt and pepper if you like.
6. Ladle the soup into bowls and garnish with extra cheddar if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Sitting too much is a health hazard, as you might have heard already.

There’s even an actual medical condition tied to it that’s serious, despite its funny name: Dead Butt Syndrome.

It doesn’t mean your butt is actually dead, of course. And the technical term is “gluteal amnesia,” which means the muscles of your rear end have forgotten how to do their job. And make no mistake, the butt muscles are hugely important, helping to stabilize the pelvis, keep your body in alignment, and even stand and walk.

DBS can cause back pain, tight hips and balance issues. Bones in the spine can become compressed, and the butt muscles can stop activating after just 30 minutes of resting on them.

If you have to sit for prolonged periods, set an alarm so you’ll get up and walk around every hour or so.

Too much sitting speeds up the aging process. It’s bad for bone health. It lowers muscle mass and energy levels.

A study in Taiwan of 480,000 people found those who sit most of the day had a one-third higher chance of dying from cardiovascular disease than people with less sedentary jobs. And that’s just one example of the research.

Regular exercise is vital to keeping these muscles active and strong, particularly movements like squats and lunges. Call us today and let’s keep your butt alive and well!

Diwali, the Hindu festival of lights, is a five-day annual celebration that takes place in late October and early November, with festivities that include prayer, fairs, fireworks, gift-giving, and feasting.Whatever your heritage, it’s a great time to share a feast of Indian-inspired dishes with friends, whether prepared yourself or picked up from a restaurant or market. And whatever the menu, a round of fresh-made lassis, the ubiquitous yogurt-based drink served at every Indian restaurant, would be a welcome treat. Serves 2. — Susan Puckett

Ingredients

• 1 cup chopped very ripe fresh mango (or  frozen mango or canned mango pulp) very cold
• 1 cup plain whole-milk yogurt, very cold
• ½ cup milk (any kind), very cold, or more, as needed
• A few dashes of ground cardamom, optional
• 2 to 4 teaspoons honey or sugar, or to taste
• Other optional flavorings: saffron, cinnamon, rose water, vanilla
• Crushed pistachios or almonds for garnish, optional

Instructions

1. Place the mango, yogurt, milk, and a dash of cardamom (if using) in a blender and puree until smooth. Add honey or sugar to taste and blend in.
2. If it’s too thick, thin with a little more milk. You can also add a dash of other flavorings if you wish.(The lassi may be made up to 24 hours ahead of time and refrigerated.)
3. Pour into 2 glasses and sprinkle each with a pinch of cardamon and/or saffron threads or nuts if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Who says we can’t have grownup fun enjoying Halloween treats?

IN MODERATION, that is!

Sure, you can enjoy a bit of candy now and then. Allow yourself a small piece or two, enjoy it slowly and mindfully, then have a glass of water and move on with your day.

But better yet are adult treats that you can enjoy more heartily – and without fear of overindulging in sugar-packed junk food.

Sample these candy alternatives during this super-sweet season.

1. Try dark chocolate squares, 70% or higher. They’re rich in antioxidants and lower in sugar than milk chocolate. Break off one or two small squares to get that chocolate fix without overdoing it.
2. Apple slices with peanut butter (no sugar added). The apple offers fiber, the peanut butter has healthy fats, and if you measure a serving (usually 2 tbsp), you’re fine.
3. Homemade energy bites. These are fun to make with kids – oats, nut butter, a little honey, and all the benefits of fiber, protein and a little sweetness.
4. Homemade popcorn is a whole grain that’s high in fiber and low in calories when air popped. Measure out a serving and stick to it.
5. Mixed nuts. You could even get a mix with dried fruit or a little chocolate. Check the macros on the nutrition label to make the right choice for you.

Like all holidays, Halloween is supposed to be fun. With a little planning and thoughtfulness, you can enjoy it as much as ever.

And don’t forget to move every day, too!

Split red lentils differ from the larger green and brown ones in that they cook much faster, have a somewhat sweeter and nuttier taste, and because they break down more easily are often used as thickeners, particularly in Indian dals and curries. But like all lentils, they’re loaded with nutritional attributes: filling; gluten-free; and high in protein, fiber, and essential nutrients such as iron and folate. This easy,economical vegetarian soup (vegan if you skip the Parmesan), makes a delicious case for stocking them in your pantry. It’s lightly adapted from one in “Pass the Plate” by Carolina Gelen and consists mostly of staples already in your kitchen.Serves 4-6. — Susan Pucket

Ingredients

• 1quart water
• 1 ½ cups red lentils
• ¼ cup extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 4 celery stalks, finely chopped
• 2 medium carrots, finely chopped
• Kosher salt
• 8 garlic cloves, chopped
• 2 teaspoons dried oregano
• 2 teaspoons sweet paprika
• 1 teaspoon ground cumin
• ½ teaspoon cayenne pepper, or to taste
• 1 (28-ounce) can whole peeled tomatoes
• Freshly ground pepper
• ½ fresh lemon or splash of vinegar (optional)
• ½ cup finely chopped parsley

For serving: toasted sturdy bread, extra-virgin olive oil, chopped parsley, and grated Parmesan cheese

Instructions

1. Bring the water to a boil in a medium pot. Place the lentils in a heatproof medium bowl, cover with the boiling water, and set aside.
2. Heat the oil in a large soup pot over medium-high heat. Add the onion, celery, carrots, and a teaspoon of salt and cook, stirring occasionally until the vegetables have softened and caramelized, 10 to 12 minutes. Add the garlic, oregano, paprika, cumin, and cayenne and cook, stirring frequently, until fragrant, 2 to 3 minutes.
3. Drain and rinse the lentils until running water, then add them to the pot, along with the tomatoes, another teaspoon of salt, and several grinds of pepper. Stir to combine.
4. Use the back of a spoon to crush the tomatoes against the side of the pot. Using one of the empty cans, measure and add 2 cans of water (or about 7 cups total). Bring to a boil and reduce the heat to medium-low.
5. Simmer uncovered, stirring occasionally, until the lentils are soft, tender, and broken down and the soup is quite thick, 1 to 1 ½ hours. Add more water if needed to achieve desired consistency.
6. Taste and season with more salt, pepper, cayenne, and a squeeze of lemon juice or splash of vinegar if desired to brighten the flavor.
7. Remove from the heat and stir in the parsley.
8. Divide the soup among bowls and serve with toasted bread, a drizzle of olive oil, a sprinkle of parsley and a grating of Parmesan.

Susan Puckett is an Atlanta-based food writer and cookbook author.

After the pandemic, we all know how important it is to keep up a strong immune system, particularly among people over 65 or so. And now as we’re heading into cold & flu season, you want to devote your new awareness to taking positive steps for your health every day.
 
Regular exercise is among the best things you can do for your immune system. Staying strong keeps your body stronger against inflammation, diseases, and infections, which weaken our aging immune systems.

Also, eat plenty of fresh fruits and vegetables.Get plenty of water. Avoid processed foods. Be sure your diet includes citrus, spinach and broccoli; plus, chicken, salmon, tuna and green vegetables; nuts, seeds and spinach; tea, garlic, miso and ginger.
 
Other tips

• Stay at a healthy weight. Abdominal fat triggers inflammation and increases the risk of heart disease and diabetes.
• Get enough sleep.
• Wash your hands frequently – another good lesson we all learned in the last year – and be sure to cook meats thoroughly.
• Don’t spend too much time in the sun.
• Discuss your diet with your doctor and ask him or her about vitamin supplements. Many mature adults don’t eat often enough during the day, or consume the necessary variety of foods, causing a form of malnutrition that can weaken the immune system.
• Limit drinking alcohol; don’t smoke at all.
• Manage chronic stress as much as possible related to family, friends, work problems, etc.

Our health is our own responsibility, so be sure to take care of yourself. We’re here to help!

Look at the people in this photo collage. What do they have in common?

They all exercise at a gym regularly – and they’re all well over 50 years old.

They are living proof that the spectacular benefits of fitness have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic, and author of a study that says not exercising is worse for your health than smoking and diabetes.

Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. It looked at 122,000 people who were tested on treadmills over 13 years.

“There actually is no ceiling for the benefit of exercise,” hesaid. “There’s no age limit that doesn’t benefit from being physically fit.”

You don’t have to tell Winston, Betty, or any of the other folks pictured. But sadly, most people of all ages don’t get enough exercise. One bit of good news: People over age 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

We believe what this study and the trend show – that exercise is right for everyone, regardless of age. Come see us, and let us show you how comfortable, safe and fun it is to stay healthy and live longer.

The classic chicken and eggplant Parmesan you see on Italian menus typically involves heavy breading, copiousamounts of oil for frying, and blankets of oozy cheese. This version, from Virginia Willis’s “Bon Appetit, Y’all,” dramatically cuts the fat and boosts the nutritional value, without sacrificing any of the satisfaction. “Steaks” cut from whole heads of cauliflower and broccoli are first partially roasted in the oven with a light brushing of olive oil. Then they’re flipped and topped with marinara, a modest layer of cheese, and a sprinkling of panko breadcrumbs before finishing in the oven. And as a bonus, it’s a cinch to prepare with hardly any clean-up — a true revelation that just may become part of your weekly dinner rotation. Serves 4. — Susan Puckett

 

Ingredients

• ½ head cauliflower, outer leaves removed
• ½ head broccoli
• 2 tablespoons extra-virgin olive oil (or more, as needed)
• Freshly ground black pepper
• 1/3 cup panko breadcrumbs
• ¼ cup freshly grated Parmesan cheese
• ¾ cup marinara sauce
• 6 to 8 ounces fresh mozzarella, sliced

Instructions

1. Preheat the oven to 450 degrees. Line a baking sheet with parchment or aluminum foil.
2. Slice the cauliflower and broccoli vertically into ½-inch-thick steaks, allowing the core to hold the center slices intact while the sides crumble intro florets.
3. Place the cauliflower and broccoli “steaks” on the lined baking sheet. Gather the loose florets into portions about the size of your hand or the “steaks” and add them to the baking sheet.
4. Brush the pieces lightly with about a tablespoon of the oil and season with generously with pepper.
5. Transfer the baking sheet to the oven and bake for 15 minutes. Meanwhile, combine the panko, Parmesan, and remaining olive oil. Season with pepper and set aside.
6. Remove the vegetables from the oven and flip the steaks and florets. Top each with about 2 tablespoons of marinara sauce, then top with the mozzarella slices and a sprinkle of the panko-Parmesan mixture.
7. Return to the oven and bake until the vegetables are tender, the cheese is melted, and the breadcrumbs are browned, about 30 minutes.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

Did you know physical exercise protects not only your body – but your brain, too? 

It’s true! Here’s how: 

• Exercise increases blood flow to the brain, so it gets oxygen and nutrients needed for proper function – like memory, focus, and processing.
• It stimulates the release of dopamine and serotonin, which are needed to regulate mood and lower stress – reducing the risk of depression and anxiety.
• It helps grow and support new brain cells and neural connections. Research is showing that it can prevent cognitive decline and even lower the chances of developing Alzheimer’s disease.

Most people are more familiar with the physical benefits of regular physical activity. It helps  keep us at a healthy weight; manages blood pressure; prevents diabetes; and keeps us strong to function throughout our lifetimes, among many others.

The brain-body connection is real, multifaceted and powerful.

What else is good for brain health?

• Eating right, avoiding over-processed junk food
• Managing stress through meditation, breathing exercises, etc.
• Interacting with family, friends, and others
• Regularly stimulating your brain in new ways, especially combined with movement

Workout with us for body and brain strength – plus fun and friendship to keep your mood and social skills up, too.

It all adds up, and the role of fitness can’t be underestimated in maintaining mental health.

If you’re not already in gear, come see us today and let’s get you going!

Ti-Malice is a character in Haitian folklore who tries to make a sauce hot enough to scare off a greedy uninvited visitor. But the plan backfires when the visitor deems the sauce delicious and tells everyone. This is how “Sos Ti Malice,” a Haitian condiment, got its name. Lesley Enston prefers it as a sauce for seafood, and shows howin “Belly Full: Exploring Caribbean Cuisine Through 11 Fundamental Ingredients.”

This slight adaptation allows more leeway for reducing the heat level of the fiery Scotch bonnet pepper the traditional recipe calls for. If you can’t find them, habaneros are a close substitute; a few shots of hot sauce would also work.  This dish’s complex flavors are reminiscent of a lighter, brighter Creole gumbo, with only a few tablespoons of added fat.Serves 4-6. – Susan Puckett

Sauce:

• 1 tablespoon extra-virgin olive oil
• ½ cup diced yellow onion
• 2 tablespoons diced shallots
• 1 tablespoon minced garlic
• ½ cup diced green bell pepper
• ¼ cup diced red bell pepper
• ½ to 2 Scotch bonnet or habanero peppers, minced (seeds and ribs removed for less heat)
• 2 tablespoons tomato paste
• 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
• 2 tablespoons apple cider vinegar
• 2 tablespoons fresh lime juice
• 1 cup water
• ½ teaspoon kosher salt
• Freshly ground black pepper

Shrimp:

• 1 pound peeled medium to large shrimp
• 2 tablespoons fresh lime juice
• ½ teaspoon kosher salt
• Freshly ground black pepper
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon butter
• White rice for serving

1. Make the sauce: Heat the olive oil in a medium saucepan over medium heat. Add the onion, shallots, and garlic and sauté until they begin to soften, 3 or 4 minutes.
2. Add the green and red bell peppers, Scotch bonnet, tomato paste, and thyme, and cook for 3 minutes, until the tomato paste is dark and fragrant.
3. Add the vinegar, lime juice, water, salt, and several grindings of black pepper. Reduce the heat to low and let simmer for 15 minutes, until the mixture has thickened and the flavors have melded. Remove from the heat.
4. Prepare the shrimp: While the sauce simmers, place the shrimp in a bowl, sprinkle with lime juice, and season them lightly with salt and black pepper. Set aside.
5. Heat the olive oil and butter in a large skilletover medium heat until the butter has melted. Add the seasoned shrimp and cook until mostly pink, about 2 minutes per side.  Add 3/4 to 1 cup of the sauce, stir to coat, and cook until the shrimp is cooked through, about 5 minutes. Serve immediately over rice.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Tangerines and clementines are two varieties of mandarin oranges with a similar sweet, tangy, floral taste and skin that’s easy to peel. Both are notably rich in vitamin C and a quick and convenient snack to have on hand. Here’s how you can transform them into an ultra-simple, delicious relish to dress up a plain piece of skin-on fish or roasted tofu. Serves 4. – Susan Puckett, adapted from AmericasTestKitchen.com

Ingredients

• 4 tangerines or clementines
• 1 scallion, trimmed and thinly sliced
• Juice from 1 lemon
• 1 ½ teaspoons grated fresh ginger
• 4 teaspoons olive oil
• Sea salt and black pepper to taste
• 4 center-cut skin-on salmon fillets, 5-6 oz. each

Instructions

1. Adjust oven rack to the lowest position. Place a rimmed baking sheet on the rack and preheat the oven to 500 degrees.
2. Peel and cut away the white pith of the tangerines or clementines. Cut them in quarters, then slice crosswise ½ inch thick. Transfer the fruit pieces to a fine-mesh strainer set over a bowl and let drain for 15 minutes; reserve 2 tablespoons of the juice.
3. Whisk the sliced scallion, lemon juice, ginger, and 2 teaspoonsof the olive oil into the tangerine or clementine juice; season to taste with salt and pepper.
4. Pat the salmon dry with paper towels and cut several shallow slashes, about 1 inch apart, on the diagonal through the skin. Rub the salmon evenly with the remaining 2 teaspoons of oil and season with salt and pepper.
5. Reduce the oven temperature to 275 degrees, remove the sheet from the oven, and carefully place the salmon, skin-side down on the hot sheet. Roast until the center is still translucent when checked with the tip of a paring knife and registers 125 degrees (for medium-rare), 8 to 12 minutes.
6. Spoon the tangerine relish over the fillets and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

You already know that a diet heavy in ultra-processed food is bad for you.

Now, here’s one more reason to avoid these junk foods — like packaged desserts, snacks, meats and more that often come jacked up with sugar, preservatives, corn syrup and chemical additives.

They are linked to an increased risk of developing type 2 diabetes.

Scientists report a 17% higher risk of developing the disease for every 10% increase in the amount of someone’s diet made up of ultra-processed foods. That’s from a study published in September in The Lancet Regional Health – Europe.

Eating fewer such foods lowers the risk, too, they reported.

These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low in fat.”

They tend to be high in calories, too, which could lead to greater body fat, which increases the risk of type 2 diabetes.

You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips.

A previous study in JAMA Neurology linked too much junk food to declining brain health.

It’s probably too much to ask most of us to completely avoid ultra-processed food these days. But let’s try to cut back and eat mindfully, favoring a diet rich in whole, natural foods as much as possible.

You might not associate workouts with intimacy. But with September designated as World Sexual Health Month, it’s a good time to consider how much it helps.

Among men and women alike, higher levels of aerobic exercise can improve sexual performance, stamina, and desire, according to one study. And more exercise brings more benefit.

For example, among the fit group of people who participated, vigorous running reduced the risk of sexual disfunction by 25 percent for men and 30 percent for women.

If you’re stronger, more agile, and have better stamina, then chances are you’re going to have a better sex life.

Part of this is just simple physiology: When you’re in good cardiovascular shape, blood flows better throughout the body, including to your sexual zones.

More evidence shows how physical activity and other lifestyle factors “may offer some protection against sexual problems,” another study reports. “To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and strength exercises.”

We’re happy to share all the reasons to take care of yourself as you age, including this one.

“Contrary to common myths, sex isn’t just for the young. Many seniors continue to enjoy their sexuality into their 80s and beyond,” the Mayo Clinic says. “A healthy sex life not only is fulfilling but also is good for other aspects of your life, including your physical health and self-esteem.”

Photo courtesy the American Sexual Health Association

Swiss chard is a nutrient-packed green that’s actually a member of the beet family. Its ruffly leaves are sturdier than spinach but more tender and sweeter than kale, and its stems are juicy and crunchy like celery. Though typically sautéed, chard is also delicious raw, as this proven by hearty salad recipe lightly adapted from Joe Yonan’s new tome, “Mastering the Art of Plant-Based Cooking: Vegan Recipes, Tips, and Techniques.” (Ten Speed Press, $50). Serves 6 – Susan Puckett

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas
• 1 (7-ounce) piece crusty bread, cut into ½-inch cubes (3 or 4 cups)
• 5 tablespoons olive oil
• ½ teaspoon fine sea salt, plus more to taste
• ¼ teaspoon freshly ground black pepper, plus more to taste
• 1 ¼ teaspoons smoked paprika
• 3 tablespoons sherry vinegar
• small garlic clove, peeled but whole
• bunch (about 12 ounces) Swiss or rainbow chard, washed and dried
• 1 tablespoon toasted sesame seeds

Instructions

1. Preheat the oven to 400 degrees F. Drain the chickpeas, reserving the liquid (aquafaba) if desired, for other uses. Rinse, drain, and spin the chickpeas in a salad spinner, or shake off the water vigorously in a colander.
2. Lay a clean kitchen towel on a large sheet pan, pour the chickpeas on the towel and gently roll them around the towel to dry completely.
3. Scatter the dried chickpeas and bread pieces on the sheet pan and toss with 2 tablespoons of the olive oil, the salt and pepper. Spread into an even layer and bake, shaking the pan halfway through, until golden and crisp, 22 to 25 minutes.
4. Sprinkle with the paprika and toss to coat thoroughly. Taste and season with more salt and pepper if desired.
5. Meanwhile, stir together the remaining 3 tablespoons of olive oil and the vinegar in a large salad bowl. Finely grate in the garlic clove with a micro planeand season with salt and pepper to taste.
6. Stack a few leaves of the chard, then roll them up into a cylinder from the long side like a cigar. Then thinly slice in ribbons right through the stems and ribs (chiffonade). Repeat with the remaining leaves.
7. Place the chard ribbons and sliced stems in the bowl with the dressing, along with the sesame seeds and baked chickpeas and croutons. Toss to coat and serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Soba noodles are Japanese noodles made entirely or partially of buckwheat flour, a nutty-tasting gluten-free grain with a similar nutritional profile to whole wheat spaghetti. In this recipe adapted from one in Darlene Schrijver’s “The Salad Lab: Whisk, Toss, Enjoy,” they serve as the base for a hearty salad full of colorful veggies and complex Asian flavors. Serves 6 to 8. RECIPE HERE– Susan Puckett

Dressing:

• ¼ cup avocado oil or other neutral oil
• 2 tablespoons fresh lime juice
• 2 tablespoons mirin (or 2 tablespoons rice vinegar mixed with 2 teaspoons sugar)
• 2 tablespoons white miso paste
• 2 tablespoons water
• 2 teaspoons toasted sesame oil
• 1 teaspoon grated fresh ginger (or ½ teaspoon powdered)
• ¼ teaspoon wasabi or red pepper flakes

Salad:

• Salt
• 8 ounces soba noodles
• 2 teaspoons avocado oil or other neutral oil
• 1 cup thinly sliced and stemmed shiitake mushrooms
• 1 cup frozen shelled edamame, thawed
• 1 cup peeled and shredded carrots
• 1 cup thinly shredded red cabbage (or any cabbage)
• ½ cup thinly shaved daikon or other radish
• ½ cup peeled, cubed, and seeded cucumber
• 1 red bell pepper, cored, seeded, and thinly sliced
• 3 trimmed and thinly sliced scallions
• Roasted Tofu, optional (recipe follows)
• 2 tablespoons furikake (or crumbled seaweed snack or black sesame seeds)

Make the dressing: In a large salad bowl, whisk together the oil, lime juice, mirin, miso paste, water, sesame oil, ginger, and wasabi while you prep the salad ingredients.

Make the salad: Bring a large pot of lightly salted water to a boil and cook the soba noodles according to package directions.Drain the noodles and lightly rinse with cool water.

Meanwhile, heat the oil in a small skillet over medium-high heat. Add the mushrooms and sautéuntil tender and lightly browned, about 5 minutes. Set aside to cool.

In the bowl with the dressing, add the cooled noodles and mushrooms, along with the edamame, carrots, cabbage, radishes, cucumber, bell pepper, scallions, and Roasted Tofu, if using. Sprinkle with furikake and serve.

Roasted Tofu

• 1 (12-ounce) block extra-firm tofu
• 3 tablespoons orange juice
• 1 tablespoon white miso paste
• 1 tablespoon olive oil
• ½ teaspoon toasted sesame oil
• 1 tablespoon sesame seeds

1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
2. Drain the tofu and cut the block horizontally into thirds. Firmly pat all the sides dry with a clean kitchen towel or paper towels, then cut the slices into ½-inch cubes.
3. In a medium bowl, mix together the orange juice, miso, olive oil, and sesame oil until well blended. Add the tofu and fold the marinade gently onto the tofu, taking care not to break up the cubes.
4. Spread out the cubes on the prepared baking sheet so they’re not touching and sprinkle with the sesame seeds. Roast for 15 minutes, flip the tofu over and roast 15 or 20 minutes longer or until it starts to turn golden brown.
5. Remove from the oven and transfer the parchment paper with the tofu cubes to a counter to cool for at least 5 minutes. Roasted tofu may be refrigerated in a covered container for up to a week.

Susan Puckett is an Atlanta-based food writer and cookbook author.

We’re often asked if just walking isn’t “good enough” for people over 50.

The short answer is: Nope. Sorry, but it’s not.

Walking IS a great first step – pun intended. So, if you’re thinking of starting an exercise program, then yes – get up and go for a walk. Or, if you’ve already been walking more than normal, then now is the time to take that next step.

Strength training, for instance, can’t be ignored later in life.

First, here’s what’s so great about walking. It’s easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour – more if you increase the speed or add some hills to tax your glutes, hamstrings and calves a bit more, and that’s always a good thing. 

A consistent routine can lead to weight loss, up to 15 pounds a year for someone who is just starting out. So that’s a nice start, but realize that for continued weight loss, like any other routine, you’ll have to increase the intensity or duration.

That might mean incorporating some intervals – jogging for 1 minute of every 5 or 10 minutes of walking, for example. Gradually increase the time you’re jogging. You might even add some light hand weights for a greater challenge. 

Walk at a brisk pace, so that a prolonged conversation is a challenge. That’s the pace needed to lead to improvements in blood pressure, cholesterol, etc. 

Walk right into see us so we can show you the next steps on your fitness journey to strength, stamina, agility – and living the life you want.

In the 32 years since September was designated Healthy Aging Month, organizers say negative stereotypes about getting older are diminishing.

“Of course, there are still stereotypes about older adults,” said Carolyn Worthington, president of Healthy Aging, the multimedia platform promoting the month. “Perhaps the baby boomers embracing aging like no other generation started turning the tide. It is not unusual to see people in their 80s and 90s doing spectacular things today.”

We regularly feature news and information about older adults and fitness. Some of them perform amazing athletic feats. More are just devoted to living healthier, happier lives for as long as possible, and they know that regular exercise is a key part of that.

What else can you do to support healthy aging? Organizers suggest:

• Moving more and sitting less
• Aiming for 150 minutes a week of moderate intensity activity and two sessions of strength training each week
• Cutting back on salt, which is linked to high blood pressure, stroke and heart attack
• Volunteering
• Maintaining an active social life
• Pursuing something you love
• Owning a pet
• Manage stress with these tips from Mental Health America

If you’ve been waiting for a sign that you need to step up your healthy habits, here it is! Come see us today, and let’s get you moving – the key to healthy aging in every month.

Fresh tuna steaks are a worthy luxury: lean, protein-rich, and loaded with valuable nutrients including anemia-preventing vitamin B-12 and heart-healthy omega-3 fatty acids. They’re as satisfying as a T-bone steak and a snap to prepare. This recipe, adapted from Ben Tish’s “Mediterra: Recipes from the Islands and Shores of the Mediterranean,” is a fantastic way to prepare them in summertime, when tomatoes are at their season’s height. Serves 4. – Susan Puckett

Ingredients

• 18 ounces medium to large vine-ripe tomatoes, cored and halved across the width
• 4 tablespoons extra-virgin olive oil (plus more as desired)
• 2 tablespoons red wine vinegar
• 2 large garlic cloves, thinly sliced
• 1 teaspoon coriander seeds, lightly crushed (or ¾ teaspoon ground)
• Sea salt and black pepper to taste
• 4 (6-ounce) 1-inch-thick tuna steaks
• Leaves from a small bunch of basil

Instructions

1. Preheat the oven to 375 degrees. Place the tomato halves on a large sheet pan, drizzle them with about 2 tablespoons of the olive oil and the vinegar, then season them with garlic slices, coriander, salt, and pepper.
2. Place the pan in the oven and roast for 25 minutes, until the tomatoes begin to caramelize and release their juices.
3. Meanwhile, pat the tuna steaks dry and season on both sides with salt and pepper. Heat a large skillet with 1 or 2 tablespoons of olive oil over high heat. When hot, add the tuna steaks (in batches, if necessary) and sear for about 2 to 3 minutes per side until nicely caramelized on the outside, but still pink inside. Transfer the tuna to a platter. If you prefer your steaks cooked all the way through, cook a few minutes longer.
4. Allow the tuna to rest for a few minutes before serving. (The internal temperature of the fish will continue rise a degree or two off the heat.)
5. While the tuna rests, stir the basil leaves through the roasted tomatoes. Divide the tomatoes among individual plates, then top each portion with a tuna steak and drizzle with the tomato-vinegar juices.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Lifestyle habits like exercise and diet become more important in midlife with the first of two major changes in the body’s molecules, a new study says.

Researchers examined 135,000 types of molecules and microbes from more than 100 adults. They found major shifts in abundance occurred around two ages – roughly 44 and 60.

The peer-reviewed study was published in the journal Nature Aging.

“Changes in molecules related to cardiovascular disease, the metabolism of caffeine, and skin and muscle were observed at both ages,” The Washington Post reported. But in the 40s, changes were more often related to metabolism of alcohol and fats; in the 60s, they were more related to immune regulation, kidney function, and the metabolism of carbohydrates.

Healthier lifestyles have particular benefits starting in the 40s, the researchers said.

These findings probably make sense to anyone who notices a drop in physical performance – or ability to handle coffee or liquor – in their 40s and 60s.

It’s not clear why these molecular changes happen in the 40s and 60s, the scientist say. The findings could lead to greater understanding about how the body ages and which molecules are linked most directly with certain age-related diseases, experts say.

Our bodies change as we age, yes. All the more reason to move your body and eat responsibly throughout life at any age.

Keeping hydrated is essential to good health, especially in summer. Watermelon, cucumbers, and tomatoes each contain at least 85 percent water and are ranked among the best foods for hydrating. This gazpacho-like soup, adapted from one in “Mediterra: Recipes From the Islands and Shores of the Mediterranean” by Ben Tish, contains all three. It’s a delicious way to fill you up while slaking your thirst, whether eaten from a bowl with a spoon or sipped from a glass. A dollop of yogurt adds a protein boost. Serves 6-8. – Susan Puckett

Ingredients

• 1 ½ pounds roughly chopped watermelon (about 6 cups)
• 6 ounces cherry tomatoes
• 1 slice day-old white bread, crusts removed, roughly chopped
• 1 medium cucumber, lightly peeled and chopped
• 1 small garlic clove, peeled and roughly chopped
• ½ packed cup fresh mint leaves
• Kosher salt and freshly ground black pepper
• 2 tablespoons red wine vinegar or lime juice (plus more if desired)
• 3 tablespoons extra virgin olive oil, plus more for serving
• Ice cubes and Greek yogurt for serving

Instructions

1. Place the watermelon, cherry tomatoes, bread, cucumber, garlic, and half the mint leaves in a bowl. Season with about ½ teaspoon of salt and several grindings of black pepper. Sprinkle with vinegar or lime juice and half the oil and toss to coat.
2. Transfer the mixture to a blender container and blend until very smooth.
3. Transfer each blended batch to a large bowl and adjust seasonings and vinegar to taste. Whisk in the remaining oil, transfer to a pitcher, cover and refrigerate until thoroughly chilled.
4. For maximum refreshment, place individual bowls or glasses in the freezer about 30 minutes before serving.
5. Shred the remaining mint leaves. Pour the soup into bowls or glasses and garnish each with mint, a drizzle of oil, and an ice cube, and serve yogurt on the side.

Susan Puckett is an Atlanta-based food writer and cookbook author.

You probably know that yoga is good for your mood and body. Now, research says it’s also good for your brain health, protecting against cognitive decline and Alzheimer’s disease.

Researchers say that the four components of yoga – breathing, physical relaxation, postures, and meditation – lower stress and inflammation linked to poor brain health. It also can improve the brain’s ability to use limited cognitive resources.

And brain scans have shown greater gray matter in the hippocampus of people who practiced yoga. That’s the brain region involved in memory.

About 17 percent of Americans participate in yoga, according to The Washington Post. It’s a good complement to aerobics and strength training; many love it on their own, especially if they’re unable to perform other movements.

Previous research showed yoga to improve attention, processing speed, executive function and memory. The new study, published this year in the journal Nature, says it can also help older people at risk of cognitive decline and dementia.

In it, 79 women at least 50 years old and reporting cognitive decline were divided into two groups. One practiced yoga daily for 12 weeks and reported significantly less subjective cognitive impairment compared to the others, who had received training to improve their memories.

More research is needed to solidify the results. But it gibes with what is already known about yoga and brain health – and the growing research supporting aerobic and strength training to improve cognition and lower risk of dementia, as well.

The mind-body connection is real – and crucial to optimal aging.

Fresh corn is at its sweetest andnutritious best in the height of summer, and it’s the perfect time to try this simple soup popularized by Samin Nosrat in “Salt, Fat, Acid, Heat.” This recipe is slightly adapted from a version on Alexandra Stafford’s blog (Alexandracooks.com). The result is a creamy, elegant soup that tastes of pure corn and is good hot or chilled. Serves 6-8. – Susan Puckett

Ingredients

• 8 to 10 ears corn, husks and silks removed
• 1 stick (8 tablespoons) butter
• 2 medium yellow onions, sliced
• Kosher salt
• Vinegar or lime juice to taste

Instructions

1. Line a bowl with a kitchen towel. Hold each ear of corn in place upright atop the towel and slice off the kernels as close to cob as you can get. To extract more of the milky liquid, scrape the cobs with a box grater over another bowl. Reserve the kernels and the corn liquid. (This step is optional).
2. Place the cobs in a large in a large soup pot, cover with 9 cups of water, and bring to a boil. Reduce the heat to medium and simmer for 10 to 15 minutes. Remove and discard the cobs, transfer the stock to a bowl, and set aside.
3. Return the pot to the stove and melt the butter over medium-low heat. Add the onions and cook, stirring occasionally, until the onions are translucent and very tender, about 20 minutes. (If they begin to brown, add a splash of water.)
4. Add the corn kernels, increase the heat to medium-high and sautéjust until the kernels turn a brighter shade of yellow, 3 or 4 minutes. Add the reserved corn liquid (if you have any) and enough stock to cover, increase the heat to high, and bring to a boil. Reduce heat to medium-low, season to taste with salt, and simmer for 15 minutes.
5. Puree the soup with an immersion blender or puree in batches in a blender or food processor. For an extra-smooth texture, strain the soup through a fine sieve (this is optional).
6. Taste the soup and add 2 to 3 teaspoons of vinegar or lime juice (or more) to balance the sweetness, and more salt as desired. Add some more corn stock if it seems too thick.
7. Serve hot or chilled.

Susan Puckett is an Atlanta-based food writer and cookbook author.

You’ve heard “Stand up for your rights,” but how about, “Stand up for your LIFE”?

Too much sitting has been identified as a health hazard in recent years, particularly among mature adults. It has been blamed for increasing the risk of cancer, heart disease, diabetes and premature aging, as well as cognitive decline.

A byproduct of too much sitting is tightened hip flexors, which hinder your posture, gait and athletic performance. And even though you might be working less, you’re still at your desk and computer, rounding your back and straining your neck.

Proper exercise can relieve the muscle soreness and tension to improve your walking, comfort and mobility. Plenty of simple at-home exercises will do the trick, and we can show you how.

In one study, scientists looked at 1,500 older women to compare sedentary subjects with active peers. They found that the inactive group had cells that were eight years older than the more active women.

Regular exercise is essential. In addition, remember to rise more and walk around. Break up an hour of sitting with a couple of minutes of light activity. Just turn off the TV and the computer, stand, stretch and walk around the house, if nothing else.

The cancer society suggests we:

• Stand to fold laundry
• Exercise or stretch while watching TV
• Walk around during commercials

Stand up for your health, now more than ever.

Cole slaw is an American classic, but cabbage salads are also popular in Egypt where Suzy Karadsheh is from. This recipe is based on one in her latest cookbook, “The Mediterranean Dish: Simply Dinner,” inspired by those childhood memories. This version is lighter and brighterthan the mayo-drenched slaws we associate with barbecue and fried chicken. Sweet peppers and an abundance of herbs intensify the color and nutrients; a sprinkling of almonds addstoasty crunch. Serves 6. – Susan Puckett

Salad:

• 1 small green cabbage, cored and shredded (about 8 cups)
• ¾ teaspoon kosher salt, plus more as desired
• 1 tablespoon extra-virgin olive oil
• 1/3 cup sliced blanched or slivered almonds
• 3 scallions, stems trimmed, white and green parts finely chopped
• 1 red bell pepper, cored, seeded, and cut into short, thin strips
• ½ cup finely chopped flat-leaf parsley
• ½ cup finely chopped fresh mint leaves

Dressing:

• ¼ cup fresh lime juice (from 2 or 3 limes)
• 1/3 olive oil
• 2 to 3 teaspoons grated or finely minced garlic (2 or 3 large cloves)
• 1 teaspoon sumac
• ½ teaspoon black pepper

1. Make the salad: In a large colander set over the sink, toss the cabbage with ¾ teaspoon of salt. Massage the salt into the cabbage with your hands to soften the cabbage a bit and release some of its liquid.
2. In a small skillet, heat 1 tablespoon of olive oil over medium heat. Add the almonds and cook, stirring, until golden brown, about 1 to 3 minutes. Transfer to a paper towel to drain.
3. Place the salad in a large serving bowl. Add the scallions, bell pepper, parsley, mint, and toasted almonds.
4. Make the dressing: In a small bowl, combine the lime juice, olive oil, garlic, sumac, and black pepper and whisk to blend.
5. Pour the dressing over the cabbage mixture, toss, taste, and add more salt if desired. Serve immediately or cover and chill for an hour or two before serving.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Food writer and public relations maven Jill Silva of Kansas City eats out — a lot. It’s a big part of her job.

She’s trying to establish healthier habits, at restaurants and at the gym. Here, Silva, 60, offers a few pointers for responsibly enjoying restaurants.

1. Allow yourself to enjoy it (within boundaries). “If you go out to eat, you don’t want to order the salad. You want something special.”
2. Ask questions about what’s on the menu, how it’s prepared, and what the ingredients are. You don’t want to be surprised in a bad way when the plate’s put before you.
3. Favor real food as opposed to processed components. “If they can’t tell you how something was prepared, or if it came in a bag, carton or jar, then it’s probably not something good for you,” Silva says. When grocery shopping, go for better bread at a bakery instead of processed loves off the supermarket shelf, if you can.
4. Remember that higher-end restaurants serve reasonably sized portions, compared to casual chains that encourage gorging.
5. Support local farmers if you can. Grow some produce yourself. You’ll taste the difference.

And remember, she says, don’t be a snob about food. It has many places in life, and you should do the best you can to fit it into your healthy lifestyle.