When Pat moved to a new town in her 60s, she quickly visited the local animal shelter to volunteer. Pat always has been an animal-lover, and she thought volunteering would be a good way to meet people and learn about the community.

And she was right. She made new friends and found a purpose in serving the animals, many of them desperately neglected or abused. “There’s something I can do to help. It gives you such a feeling of love, which obviously makes you feel good — to do something for this little creature that is beyond words,” she says.

Experts say older people who volunteer typically give more time than any other age group. More than 18 million older adults contribute 3 billion hours of community service each year. They help in a wide range of services – helping other seniors and at-risk youth, providing education and job training, and pitching in after natural disasters.

“A growing body of research shows an association between volunteering and mental and physical health benefits,” the organization says.”In particular, older volunteers report lower mortality rates, lower rates of depression, fewer physical limitations, and higher levels of well-being.”

Studies show volunteers walk more, perform everyday tasks better, and are less likely to develop high blood pressure, among other benefits.

You can learn about volunteer opportunities at community centers, organizations like the Lions Club, community theaters, museums, places of worship and more.

For Pat, volunteering is part of her healthy lifestyle that includes eating right and exercising five times a week with weights and yoga. And the payoff continues: Just this year she found her own new furry friend at the shelter. She and Blondie couldn’t be happier together.

You can enjoy thumbprint cookies even if you’re vegan, avoiding gluten, or watching your sugar. Follow this recipe, adapted from Yossy Arefi’s “Snacking Bakes” (Potter, $25). They’re super-simple to make, requiring only one bowl and one pan. The texture is softer than most cookies, and they’re satisfying and festive. Makes 12. — Susan Puckett

Ingredients

• 2 C almond flour
• 1 tbsp cornstarch or tapioca starch
• ¼ tsp fine sea salt
• 4 tbsp unsalted butter (dairy or vegan), melted
• ¼ C maple syrup
• 1 tsp vanilla extract
• ½ tsp almond extract
• 3 tbsp smooth jam, any flavor

Instructions

1. Position rack in center of oven. Preheat to 350. Line large, rimmed baking sheet with parchment paper.
2. In large bowl, combine almond flour, starch, salt. Stir until wellmixed.
3. Add melted butter, syrup, vanilla, and almond extract. Stir until well combined. Dough will be soft and slightly sticky.
4. Using cookie scoop or spoon, evenly space 12 heaping tablespoons of dough on cookie sheet. Indent center of each dough ball. Fill each center with about ½ teaspoon of jam.
5. Bake cookies on center rack until surface is matte, slightly puffed, and golden at the edged, 10-12 minutes.
6. Let cool on baking sheet. (They will remain somewhat soft.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Few of us have the time or inclination to roll sushi at home. But here’s an easy way to enjoy those flavors and textures at home when fussy presentation isn’t a priority. In her new cookbook, “The Secret of Cooking: Recipes for an Easier Life in the Kitchen” (Norton, $40), Bee Wilson suggests cooking up a batch of the sticky shortgrain rice used for sushi and then serving it communalstyle, as is often done in Japanese households, with various tidbits scattered over the top. Serves 4. – Susan Puckett

Ingredients

• 1 ½ cups short-grain (sushi) rice
• 3 tablespoons rice vinegar
• 1 ½ tablespoons sugar
• 1 teaspoon salt
• 5 to 7 ounces smoked trout, salmon, or other smoked fish
• 1 large English cucumber
• 2 ripe avocados
• ½ lemon
• 1 or 2 tablespoons white or black sesame seeds
• Pickled ginger and wasabi for serving

Instructions

1. Place rinsed rice in medium pot with 1¾ cups water over medium heat and simmer. Cover, reduce heat to lowest setting, cook 12 minutes. Turn off heat and let rest, covered, 10 minutes.
2. Insmall bowl, mix vinegar, sugar, and salt until sugar and salt dissolve. Transfer warm rice to large bowl and gradually drizzle vinegar mixture over rice, mixing until grains are all coated.
3. Cover bowl until ready to eat. (It’s best served warm or at room temperature, but if not eaten within 2 hours it should be refrigerated.)
4. Place rice in wide serving bowl or on platter. Tear fish into bite-size pieces. Cut cucumber in half lengthwise and slice in thin half-moons. Peel, seed, and slice avocado and squeeze lemon juice over slices.
5. Scatter fish, avocado, cucumber evenly over rice and sprinkle with sesame seeds. Serve with pickled ginger and wasabi on side.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

No matter where you are in your fitness journey, the holidays can through you off track if you’re not careful.

Just the parties alone are a problem for lots of us. The cocktails, the heavy appetizers, the irresistible desserts (that often end up being, you know, not even worth it).

Well, by now you’ve navigated a few of these busy seasons and have learned how to make them work for you. So, here are a few reminders to help you enjoy the parties without suffering any regret.

1. Be Choosy.Remember you don’t have to be everywhere all the time. Decline some invitations. Mark others for snacks only. Enjoy the ones you know you’ll love.
2. Less Is More.Pick smaller plates before loading up. Favor veggies, fruits and lean protein.
3. Potluck Palooza.For these parties, brings a healthy dish you also enjoyed making, or at least sharing.
4. Eat Before You Go.Have at least a healthy light plate of snacks before going to a party. That way, you’ll be less likely to overindulge or face a crisis if the service is slow.
5. Sip wisely. Too much wine or liquor can lead to overeating, so alternate a glass of water or club soda for each adult beverage.

Remember that holiday parties are supposed to be fun. But don’t let your guard down too quickly. You don’t want to face 2024 with a month’s worth of regret!

Need something to do with cranberries and apples? Try this tart and tangy fruit dessert that’s just perfect on a cold winter night. From the National Institutes of Health.

Ingredients

For filling: 

½ C sugar or sugar substitute
3 Tbsp all-purpose flour 
1 tsp grated lemon peel 
¾ tsp lemon juice 
5 C apples, unpeeled, sliced 
1 C cranberries 

For topping: 

⅔ C rolled oats 
⅓ C brown sugar, packed 
¼ C whole-wheat flour 
2 tsp ground cinnamon 
1 Tbsp soft margarine, melted 

Directions

1. Preheat oven to 375 °F.
2. To prepare the filling: In a medium bowl, combine the sugar, flour, and lemon peel. Mix well. Add the lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
3. To prepare the topping: In a small bowl, combine the oats, brown sugar, whole-wheat flour, and cinnamon. Add the melted margarine; stir to mix.

Sprinkle the topping over the filling. Bake for 40 to 50 minutes, or until the filling is bubbly and the top is brown. Serve warm or at room temperature.

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

This impressive autumn-inspired dish can be served as a main course for vegan and vegetarian eaters or can be enjoyed by everyone at the table as a side dish. The small amount of curry powder gives the squash a nice warmth and depth. From the Food Network.

Ingredients

2 medium butternut squash (2 to 2¼ pounds each)

3 tablespoons apple cider vinegar

2 tablespoons pure maple syrup

4 tablespoons olive oil

Kosher salt and freshly ground black pepper

1 small onion, chopped

½ cup wild rice

½ teaspoon mild curry powder

½ teaspoon ground cinnamon

¼ teaspoon cayenne pepper

3 tablespoons dried unsweetened cherries

1 cup loosely packed fresh parsley leaves, chopped, plus more for garnish

1 tablespoon chopped fresh sage

¼ cup walnuts, coarsely chopped

Directions

1. Position an oven rack in the middle of the oven and preheat to 400 degrees F.

• Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves in a large baking dish, flesh-side up.

• Whisk together the vinegar, maple syrup and 2 tablespoons oil. Brush the flesh-side of the squash halves with some of the maple-oil and sprinkle with ¼ teaspoon salt and a few grinds of pepper. Put the squash flesh-side down in the baking dish, then brush the skin side with the maple-oil mixture and sprinkle with ¼ teaspoon salt and a few grinds of pepper. Roast until the squash is fork-tender, 30 to 40 minutes. Let the squash rest until cool enough to handle. Scoop some of the flesh out into a large bowl, leaving about ¼-inch border of flesh all around. Leave the scooped-out flesh in relatively large chunks.

• Meanwhile, heat 1 tablespoon oil in a medium saucepan over medium-high heat, then add the onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add the rice, curry powder, cinnamon, cayenne and ½ teaspoon salt and stir until the spices are toasted, about 1 minute. Add 2 cups water and bring to a simmer covered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, 30 to 40 minutes (different brands of wild rice may vary in cooking times; add more water if needed). Remove from heat and add to the chunks of butternut squash along with the remaining maple-oil, cherries, parsley, sage, ½ teaspoon salt and a few grinds of black pepper.

• Evenly stuff the scooped-out squash halves with the filling, then drizzle with the remaining 1 tablespoon oil and bake, uncovered, until the filling is warmed through, about 30 minutes. Cut each in half crosswise and transfer to a serving platter. Sprinkle with walnuts and parsley. Serve warm.

Gratitude is important every day.

It’s good for our physical, mental, spiritual and social health – and it even has a relationship to exercise.

“Studies suggest that making a habit of noticing what’s going well in your life could have health benefits,” the US National Institutes of Health says.

Age can make us more grateful, when we consider the power of our life experiences and our good fortune, along with our perspective and wisdom. Try to deliberately take a few moments each day to express gratitude— to other people, to your idea of God, and in a daily journal. Writing down reasons to be thankful really does wonders to fight self-pity, depression, and bad moods.

When we focus on our blessings (like generally good health and mobility), we’re less likely to be down in the dumps about our challenges or shortcomings (like what we assume our bodies can’t do anymore).

Studies show gratitude improves your emotional wellbeing and stress management. It has been linked to fewer signs of heart disease. Meditating and practicing kindness have similar benefits, the NIH says.

Psychology Today reports that grateful people have fewer aches and pains and feel healthier than other people. They’re also more likely to take care of themselves, exercise more, and keep regular checkups.

Why else should we be thankful for giving thanks?

It reduces symptoms of depression, our urges to overeat, and high blood pressure, studies show. Plus, it helps us sleep. So try counting your blessings at night, not sheep. And come see us to learn how exercise enhances everything (including gratitude).

This saucy chicken stew, adapted from one in Sandra Gutierrez’s “Latinisimo: Home Recipes from the Twenty-One Countries of Latin America,”is loaded with protein and micronutrients.It’s also free of dairy, gluten, lactose, and soy. Best of all it’s easy to make, full of soothingflavors, and sure to warm you up on a chilly autumn evening. Serves 4 to 6. – Susan Puckett

Ingredients

• 1 ¼ pounds boneless skinless chicken thighs
• 1 teaspoon chicken bouillon powder (optional)
• 2 teaspoons white wine vinegar
• 2 teaspoons whole-grain mustard
• Fine sea salt and freshly ground black pepper
• 2 tablespoons vegetable oil
• 1 cup chopped white or yellow onions
• 1 cup stemmed, seeded, and finely chopped bell peppers (any color)
• 1 cup chopped plum tomatoes
• 2 or 3 large garlic cloves, finely chopped
• 1 (13.5-ounce) can unsweetened coconut milk
• 1 cup chopped fresh cilantro
• Hot, cooked rice for serving, optional

Instructions

1. Place thighs in medium bowl and sprinkle with bouillon powder, if using. Add vinegar, mustard, and ½ teaspoon each salt and pepper. Toss to coat all chicken. Marinate 15 minutes.
2. Meanwhile, place a Dutch oven or wide, deep pan with lidover medium-high heat. Add 1 tbsp oil. When shimmering, add onions, bell peppers,tomatoes, and garlic, stirring for 6 or 7 minutes or until vegetables are soft and no longer juicy; remove tobowl and set aside.
3. Add remaining tbsp oil to pan, along with chicken, turning the pieces until golden on all sides. Add coconut milk and reserved vegetables. Stir, making sure to scrape up browned bits at bottom of pan.
4. Bring to full simmer, cover, and reduce heat to low. Allow mixture to simmer slowly until the chicken is cooked through, about 15 minutes, or until juices run clear when pierced with fork.
5. Uncover, raise heat to medium, and bring liquid to boil. Continue cooking 5 minutes, or until sauce has thickened slightly, stirring constantly. Remove from heat and ladle into bowls, over rice if desired, sprinkle with cilantro.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Men with erectile disfunction have an option as powerful as Viagra that’s also good for every other function in their bodies and brains.

It’s called exercise.

Yep. Exercising three times a week for at least 30 minutes each session is as effective as the prescription medication, according to a study published in October in The Journal of Sexual Medicine.

The study focused on aerobic activity like walking and cycling. The results came regardless of body weight, overall health, or use of medicines. Men who had the worst ED got the most benefit.

Erectile disfunction is often linked to cardiovascular health, the circulation of blood throughout the body. The study is great evidence for afflicted men and doctors that exercise is an effective treatment for this common problem.

Hormone replacement therapy also helps, according to the research.

Some men don’t to talk to their physicians about sexual performance. Others don’t want to take a prescription medication, or the side effects are too much for them. Those include headache, heartburn, nausea and flushing.

But the side effects of exercise? Everyone wants them! They include:

• Weight management
• Lower blood pressure
• Less stress
• Fewer body aches and pains
• Better quality of life
• Improved sleep

Whether it’s one reason or many, we all benefit from exercise – so come see us today and let’s get you feeling, moving, and looking better!

A cholesterol-free version of this classic Italian vegetable soup—brimming with fiber-rich beans, peas, and carrots.

Ingredients

• ¼ C olive oil
• 1 clove garlic, minced, or ⅛ tsp garlic powder
• 1⅓ C coarsely chopped onion
• 1½ C coarsely chopped celery and leaves
• 1 can (6 oz) no-salt-added tomato paste
• 1 Tbsp chopped fresh parsley
• 1 C sliced carrots, fresh or frozen
• 4¾ C shredded cabbage
• 1 can (1 lb) no-salt-added tomatoes, cut up
• 1 can (15½ oz) low-sodium red kidney beans, drained and rinsed
• 1½ C frozen peas
• 1½ C fresh green beans
• Dash hot sauce
• 11 C water
• 2 C spaghetti, finely broken, uncooked

Directions

1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.

From the National Institutes of Health

In this “scary” season, let’s talk about fear.

The fear that keeps you from improving your health and quality of life.

The fear of starting your fitness journey or, if you’re already on it, the fear of pushing yourself to new heights.

It can keep you frozen in your tracks worse than Dracula or the wolfman.

Fitness fears are common among everyone, not just people later in life. It’s common to feel worried about “fitting in” where it seems “everyone” is already in good condition and knows what they’re doing. Some people might be scared they’ll fail or get hurt. Maybe you’re intimidated by the thought of trying something new.

Think of F.E.A.R. as False Evidence Appearing Real.

Well, this is the perfect time of year to prove it. That means taking action, even if you remain fearful. Bravery doesn’t mean being fearless – it’s doing the right thing even when you’re frightened.

We’re here to help everyone take steps to a healthier, happier life. Come see us today and we’ll show you there’s nothing to fear but – yep – fear, itself.

You’ll find a warm, supportive environment, and a team to show you safe, effective, and fun exercise. And, most importantly, you’ll discover the strength inside you. Once you start on this journey, you get stronger, braver and better in every way.

Enjoy the holiday season with energy and confidence, rather than fear and anxiety. Happy Halloween, indeed!

Boneless skinless chicken breasts are a convenient source of lean protein. But they’re notoriously bland and dry out easily. Jacques Pepin offers a solution in his new cookbook, “Cooking My Way.” Season first with salt, then smear with mayo flavored as you wish. Much of the fat in the mayo melts into the pan, leaving behind a golden-brown crust and giving the chicken a subtle tang. Serves 2. – Susan Puckett

Ingredients

• 2 large boneless, skinless chicken breasts (about 8 ounces each)
• ½ teaspoon fine sea salt
• 2 teaspoons sriracha or other chili garlic sauce
• 1/3 cup mayonnaise
• 2 tablespoons chopped fresh chives or scallion tops, parsley, or herb of choice

Instructions

1. Dry the breasts with a paper towel and sprinkle with salt. Spread with 1 tsp sriracha sauce on bottom and place them, sauce side down, in baking dish.
2. Mix mayo with remaining 1 tsp sriracha. Spread thickly over top of chicken.
3. Bake 25 minutes, or until cooked through but still very juicy inside. Sprinkle with chives or herbs of your choice and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Do you want to live a longer, healthier life?
 
Then we have a show for you.

 
The idea of blue zones was popularized by author Dan Buettner in his book, “The Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest.” He discovered five places in the world where have greater longevity and happy, healthy lives past 100.

Now this fascinating research has been adapted for a beautiful Netflix docu-series, “Live to 100: Secrets of the Blue Zones,” hosted by Buettner, who takes viewers to these locations and introduces us to people who live there. It’s a great show – well worth your time.

 
Buettner identified nine lifestyle habits of people in the blue zones. Here’s some of what he found, and how we can adapt them to our routines.

1. Move every day. Maybe you can’t walk to work, but you can walk somewhere. And you can join us for workouts for functional fitness.
2. Purpose. The Nicoyans call it “plan de vida” or why we wake up in the morning. Know your purpose: It adds seven years to life expectancy.
3. Downshift. Blue zoners have daily routines to shed stress. What do you do to deliberately relax?
4. 80 percent. A Confucian mantra reminds us to eat till we’re 80 percent full. Think about this before you reach for seconds.

Live blue!

Here’s a speedy sheet pan dinner that covers all the nutritional bases — protein, omega-3s, antioxidants, fiber — and is delicious to boot. Lightly adapted from Jake Cohen’s “I Could Nosh: Classic Jewish Recipes Revamped for Every Day.” Serves 4. – Susan Puckett

Ingredients

• 1 lb small potatoes, halved
• 1 12-ounce bag pre-cut broccoli florets
• 2 medium bulbs fennel, each cut into 8 wedges
• 4 tbsp olive oil
• 2 tbsp lemon juice
• 2 tbsp water
• Salt and pepper
• 4 (5- to 8-ounce) salmon fillets
• 2 tbspsmooth Dijon mustard
• 2 tbsp whole-grain mustard
• 1½ tbsp honey
• 1 tbsp minced fresh thyme leaves (or ½ tbsp dried)
• 2 tbsp finely grated lemon zest

Instructions

1. Preheat the oven to 450. Place a rack 6 inches from top of oven and another in lower half.
2. On a sheet pan, combine potatoes, broccoli, fennel, 2 tbsp olive oil, lemon juice, water, and ½ tsp each salt and black pepper. Toss to coat. Roast on top rack, 25 to 30 minutes, until tender and lightly golden.
3. Line another sheet pan with foil and place fillets, skin down, on it. In small bowl, whisk 2 tbsp olive oil, both mustards, honey, thyme, lemon zest, and ½ teaspoon each salt and pepper. Spoon over salmon.
4. Once the vegetables are cooked, remove pan from oven and turn on broiler. Place salmon on top rack, broil for 6-8 minutes.
5. Garnish with dill and serve with lemon wedges.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Arthritis, with its joint pain and stiffness, affects over 350 million people globally and is a leading cause of disability. Yet, there’s a myth that exercise could make it worse. Let’s bust that myth right away!

Exercise is actually your ally in managing arthritis. As the Mayo Clinic emphatically states, “Exercise is crucial for people with arthritis.” Here’s why:

1. When you’re strong and flexible, you move easier, with less stiffness.
2. Contrary to what you might think, exercise reduces joint pain and fatigue. Regular activity replenishes lubrication to the cartilage of the joint. And stronger muscles protect your joints.
3. Exercise helps maintain a healthy weight, reducing the pressure put on joints.
4. Exercise is important for bone density, with strength training especially so. This also protects from fractures.
5. Arthritis often coexists with other health issues like heart disease, diabetes, high blood pressure, and obesity, highlighting the importance of managing it effectively.

Here’s the bottom line: Exercise is not your enemy! In fact, it’s a powerful tool in the fight against arthritis. It strengthens muscles, improves bone health, boosts energy, and enhances balance. By staying active, you reclaim your health, mobility, and a better quality of life.

Arthritis is the No. 1 cause of disability. But exercise is your secret weapon for a more active and fulfilling life now and in the future.

Sources: Global RA Network, The Arthritis Foundation, Mayo Clinic

Prepared flatbreads from the supermarket — such as pocketless pitas or naan — are great to have on hand as the basis for an impromptu pizza. This healthy, summery combo is adapted from one in “The Big Book of Pizza” by the Food Network magazine. To keep the crust from going soggy, the tomatoes are squeezed of their juice before chopping and added to the crusts along with the olives and cheese. Serves 4. — Susan Puckett

Ingredients

• 2 large or 3 medium tomatoes
• 1 tbsp extra-virgin olive oil
• Salt and pepper
• 3 cups baby arugula
• ½ cup pitted kalamata olives, chopped
• 1 tbsp rosemary
• 1 medium red onion, peeled and cut into ½-inch-thick rounds
• 4 pocketless pitas 6 to 8 inches
• ½ cup ricotta cheese
• 4 ounces shredded part-skim mozzarella cheese
• Red pepper flakes
  
  

Instructions

1. Core and halve tomatoes. Squeeze juice, seeds into large bowl. Whisk oil, season salt, pepper. Add arugula but don’t toss. Set aside.
2. Dice juiced tomatoes. Toss in another bowl with olives, rosemary.
3. Preheat grill, stovetop or skillet to medium-high, or oven to 400.
4. Brush onion rounds withoil, season with salt. Grill 3-4 mins per side. Transfer to plate, separate rings. Reduce grill or stovetop heat to medium.
5. Brush both sides of the flatbread and grill, 2 to 3 minutes each side.
6. Remove from heat. Top with tomato-olive mixture, ricotta, mozzarella, onion. Return them to the grill and cover, or place in preheated oven,until cheese melts, 2 to 3 minutes.
7. Toss arugula with tomato dressing and pile on pitas. Season with salt, red pepper flakes, drizzle with a little olive oil. Serve immediately.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

People who exercise face a lower risk of Covid-19 and of severe infection than people who don’t, says an analysis of 16 studies published in the British Journal of Sports Medicine.

This could lead to enthusiasm for updating exercise guidelines and health policies concerning exercise as medicine.

You might remember during the darkest days of the pandemic there was a movement to include the health and fitness industry among “essential” services that could continue to be provided during a lockdown. The idea didn’t get far, but it sure makes sense.

The New York Times reports that scientists have noted for decades that physically fit people have fewer and less severe respiratory tract infections. One doctor said, “I call it the vaccine-like effect.”

Around the world, regular exercisers had a 36% lower risk of hospitalization and a 43% lower risk of death from Covid compared to inactive people. In addition, they had a better chance of avoiding it altogether.

Research suggests exercise might fight infectious bacteria and viruses by increasing the circulation of immune cells in the blood. Also, exercise lowers chronic inflammation, which can damage the body and turn immune cells against you. Inflammation is a risk factor for Covid-19, so lowering it should also improve your odds against the virus.

Exercise also keeps you in better health generally, lowering the risk of chronic ailments like heart disease and diabetes. Don’t wait for another crisis. Get healthy now and start strengthening your immune system

Variations on ramen noodle salad — where crumbled dry ramen noodles stand in for croutons in a bowlful of shredded veggies and tossed in a tangy-sweet Asian dressing — have been turning up at potlucks for decades. This modernized version, lightly adapted from Amy Thielen’s “Company: The Radically Casual Art of Cooking for Others,” is lighter and less sweet than most, but just as irresistible.

Tossing the noodles and nuts first in a little simple syrup and oil and baking them as you would homemade granola adds an extra layer of toasty crunch. Protein-rich almonds and sesame seedsmakes it filling enough to serve as a vegetarian main dish. Ditching the flavor packets saves sodium. You can substitute a different sweetener for the sugar. RECIPE HERE. Serves 8 to 10 as a side, 4 to 5 as a main. – Susan Puckett

Ingredients

Ramen-Almond Brittle:

• 2 (3-ounce) packages ramen noodles (flavor packets discarded)
• 1 ½ cups (6 ounces) sliced almonds
• 3 tablespoons sugar
• 2 tablespoons water
• 5 tablespoons vegetable or any neutral-tasting oil
• ¼ teaspoon fine sea salt

Sesame Dressing:

• 1 tablespoon finely grated ginger
• 3 tablespoons maple syrup
• 3 tablespoons fresh lime juice
• 1 ½ tablespoons light soy sauce
• 2 tablespoons neutral oil
• 2 tablespoons toasted sesame oil
• 1 teaspoon unseasoned rice vinegar
• ½ teaspoon fine sea salt
• ¼ teaspoon freshly ground black pepper

Salad:

• 10 cups (about 1 ½ pounds) trimmed, rough-chopped bok choy or napa cabbage (about 1 pound), or a combination
• 1 cup trimmed and thinly sliced scallions
• 2 tablespoons sesame seeds

Instructions

1. Make the brittle: Preheat the oven to 325 degrees. Split the ramen in half, break into bite-size pieces, and combine in a bowl with the almonds; set aside.
2. In a small saucepan, combine the sugar and water and bring to a boil over medium heat. Cook, stirring, for about a minute, or until the sugar dissolves. Stir in the oil and salt and pour the sugar syrup over the ramen and almonds; toss to coat.
3. Spread out on a baking sheet, season with a few grindings of pepper, and bake until the noodles and almonds darken to a shade of caramel-brown, about 20 minutes. Remove from the oven and allow to cool.
4. Make the dressing: In a small jar, combine the ginger, syrup, lime juice, soy sauce, neutral oil, sesame oil, vinegar, salt, and pepper and shake until emulsified.
5. Make the salad: Toss together the bok choy or cabbage and scallions in a large bowl with the sesame seeds. No more than 20 minutes before serving, add just enough of the dressing to coat the leaves and toss. Mix in half the brittle and toss again. Pile the rest of the brittle on top of the salad and serve immediately.

Note: The ramen softens the longer it sits, changing the texture — but it will still taste delicious.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Organizers of Breast Cancer Awareness Month are emphasizing the need for more than mere awareness of the disease.

“We know that to help those facing breast cancer, awareness alone isn’t enough,” reads the website of the National Breast Cancer Foundation, Inc. “This October, get involved. Get screened. Make a donation. Take action. Make this (month) about more than awareness.”

Every day, more than 700 women in the U.S. alone are diagnosed, and the struggle extends every day.

TV host Robin Roberts, 62, is a survivor.

“I can’t stress enough how important it is to get screened and checked for all cancers — and to do self breast-exams,” Robert says on the site.

She found a lump in a self-exam. That’s how 40% of all cases are detected.

The National Breast Cancer Foundationsays that people can take action to lower some, but not all, risk factors. Those include:

• Lack of Physical Activity:  A sedentary lifestyle with little physical activity can increase your risk for breast cancer.
• Poor Diet: A diet high in saturated fat and lacking fruits and vegetables can, too.
• Being Overweight or Obese: So can being overweight or obese. Your risk is increased if you have already gone through menopause.  
• Drinking Alcohol. Frequent consumption can increase risk; the more you drink, the greater the risk.

Talk to your doctor about your health questions and do what you can to raise awareness, offer support, and take action.

As temperatures drop, here’s the soup to bid farewell to summer: a pot-full of the season’s harvest that’s fillingyet light, brightened with fresh tomatoes, corn kernels, and basil added at the end. This recipe is lightly adapted from “Simply Tomato” by Martha Holmberg (Artisan, $30).Serves 4 to 6. — Susan Puckett

Ingredients

• 4 ears of corn, husked
• 1 quart low-sodium chicken broth, vegetable broth, or water, plus more as needed
• Kosher salt
  4 tablespoons olive oil or butter
• 1 to 2 cups cubed zucchini or summer squash
• ½ cup chopped onion
• ¼ cup chopped scallions
• ½ cup chopped celery
• 1 garlic clove, finely chopped (plus more, to taste)
• Freshly ground black pepper
• 1 to 2 cups cubed, peeled Yukon gold or red-skinned potatoes
• 1 to 2 cupscubed tomatoes
• About ½ cup finely sliced fresh basil leaves

Instructions

1. Cut the kernels off the corncobs and set the kernels aside. Place the reserved cobs in a pot with 1 quart of the broth or water, along with a teaspoon of salt. Bring the pot to a simmer over medium heat and cook until reduced to about 6 cups, about 45 minutes.
2. While the broth simmers, heat 2 tablespoons of the olive oil or butter in a medium skillet over medium heat. Add the zucchini or squash in a single layer, season with a pinch of salt, and let cook, undisturbed, for about a minute, until lightly browned; flip and cook the other side until browned and slightly tender but not mushy. Set aside.
3. In a large soup pot or Dutch oven, heat the remaining oil or butter over medium heat. Add the onions, scallions, celery, and garlic. Season lightly with salt and pepper.
4. When the corn broth is ready, strain it and measure to see if you have 6 cups; if not, add more broth or water, then add to the soup pot, along with the potatoes and 2 teaspoons of salt. Bring to a simmer and cook until the potatoes are tender, but not mushy, 15 to 20 minutes.
5. Add the tomatoes, sauteed zucchini, and reserved corn kernels and simmer until all the vegetables are heated through. Taste and adjust seasoning as desired.
6. To serve, divide the basil among soup bowls and ladle the hot soup on top.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Brian Clark has been a hiking enthusiast for years. It’s one of the things he loves most about Boulder, Colorado, where he moved about a decade ago.

But now Brian, 55, hasadded something new to his activities.

He started lifting weights. And he’s loving it.

“I want to be stronger,” says Brian, a content marketing expert, author, and digital entrepreneur. “I’ve don’t this many times throughout my entire life, but I never really stuck with it because I didn’t have a desire to be Mr. Muscles or anything like that.

“And now after eight months, I’m kind of into it. Like, Iwant to get bigger now. You decide this at almost 56, and it’s not that easy.”

He started this year with his 18-year-old son, who’s “nowa monster, but it’s OK.”

Brian has learned to add protein to his diet and more rest to his routine.

Brian recently launched Further, a newsletter on aging well. He finds weightlifting an inspiring metaphor for life in general, especially after 50.

“We do have this drive to reinvent ourselves and to do things a little bit differently,” he says. “Yet that’s scary. That requires us to change. But if you take the same approach every day, you wake up two years from now and you’ve got a different life.”

We couldn’t have said it better! Come see us and let you show what Brian’s talking about.

A huge review of more than 1,000 studies has found that physical activity is more helpful in treating mental illness than therapy and drugs.

Researchers at the University of South Australia crunched data from studies involving more than 128,000 people and reported in the British Journal of Sports Medicine:

• Exercise has a big effect on mental health issues such as anxiety and depression – 1.5 times more effective than counseling and prescription medication, the university said.
• All activity methods were considered effective.
• Resistance exercise had the largest effects on depression, while yoga and other mind–body exercises were best at reducing anxiety.
• Moderate to intense exercise gives more impact than lower intensity.
• Programmed plans of 12 weeks showed a greater effect than exercising without a plan.

The World Health Organization says mental health issues affected 12.5% of the population globally before the Covid-19 pandemic. Experts agree that more people struggled during the crisis, which brought extra challenges for older people, often brought on by isolation and inactivity.

Now, this doesn’t mean that people should stop taking their medications or going to therapy! But it’s clear that good physical activity is good for our whole selves, including depression and anxiety.

“Our findings underscore the important role of physical activity in the management of mild-to-moderate symptoms of depression, anxiety and psychological distress,” the researchers wrote.

We’ve always known that moving your body makes you feel better in every way. Let’s show you how today!

Oven-roasted fish is one of the healthiestand easiest entrees. The tricky part is keeping it from turning dry and rubbery from overcooking. This recipe, inspired by one from “Cook Color” by Maria Zizka, offers a simpletrick for avoiding that:Set the oven temp super-low, to 250 degrees, and cook for about 20 minutes, ensuring a silky, melt-in-your-mouth texture. Thisworks best with a fattier fish with the skin attached. A smear of the Mediterranean pepper sauce, harissa, adds flavor. If you don’t have it, use a drizzle of olive oil and sprinkle of smoked paprika. The salad balances out the meal. Serves 4. – Susan Puckett

Ingredients

• 4 skin-on salmon fillets, 4 to 6 ounces each
• Fine sea salt
• Freshly ground pink peppercorns (or black peppercorns, if you don’t have them)
• 2 tablespoons mild red harissa (Moroccan red pepper sauce, such as Mina brand)
• 5 tablespoons extra-virgin olive oil
• 1 small shallot, thinly sliced
• 3 tablespoons red wine vinegar or sherry vinegar
• 1 small head radicchio lettuce, leaves separated and torn in bite-size pieces
• 1 heart of romaine lettuce, trimmed and sliced in bite-size pieces
• Ground sumac, for sprinkling (optional)

Instructions

1. Preheat the oven to 250 degrees. Line a baking sheet with parchment paper.

2. Place the salmon skin-side down. Season with salt and pepper. Rub the harissa into the salmon and drizzle with 1 tablespoon of the olive oil. Bake 20 to 25 minutes, depending on the thickness, just until the center becomes slightly opaque for medium-rare.

3. Place the shallot, vinegar, and a pinch of salt in a small bowl. Let soften for about 5 minutes, then whisk in the remaining 4 tablespoons of olive oil.

4. Place the lettuces in a large bowl. place in a large bowl. When the salmon is almost done, drizzle with the shallot dressing and toss gently with your hands to coat the leaves.

5. If desired, sprinkle the salmon generously with sumac. Serve warm or chilled, with the salad on the side. 

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

The recent death of “Margaritaville” singer Jimmy Buffett from skin cancer at 76 is a good reason to think about the disease.

Buffett’s website said he had Merkel cell carcinoma for four years. “A rare and aggressive form of skin cancer, Merkel cell is diagnosed only about 2,500 times a year in the United States, and until recent years it had carried a life expectancy of five months,” The New York Times reported.

Most skin cancers are diagnosed in people over 65. Skin cancer is the most commonly diagnosed cancer in the United States, with 1 in 5 getting it by age 70. It is also the most preventable, according to the National Council on Aging.

Skin cancer is usually treated successfully, and early diagnosis helps.

It is also usually preventable. The council says, “It’s never too late to change your habits and reduce your risk of skin cancer. It’s important to protect your skin from UV radiation year-round, including on cloudy and hazy days.”

To reduce risk the CDC says:

• Avoid sun or stay in shade during hottest hours.
• Wear clothes that cover arms and legs, and a wide-brimmed hat to shade your face, head, ears and neck.
• Wear sunglasses, sunscreen and lip balm with a sun protection factor (SPF) of 30 or higher, and both UVA and UVB (broad spectrum) protection.
• Avoid indoor tanning.
• Examine your skin once a month and tell your doctor about any changes. Annual skin-care checks with a dermatologist are also commonly suggested.

Watermelon and feta have made a popular snack in the Mediterranean for ages. The combo has caught on elsewhere, too, usually in the form of a salad. In his new cookbook, “I Could Nosh: Classic Jewish Recipes Re-vamped for Everyday,” Jake Cohen provides the perfect appetizer for a sunny cocktail gathering or lunch. Ample olive oil in the skillet to cover the bread’s surface gives the toasts just the right crunch and helps prevent the juicy topping from turning them soggy. Serves 4 to 8. – Susan Puckett

Tartines (Toasts)

• 8 ounces sourdough (or other) sturdy, unsliced bread
• 6 tablespoons olive oil (more or less, as desired)

Topping

• 12 ounces watermelon, cut into ¼-inch cubes (about 2 cups)
• 6- to 8- ounces feta cheese, cut into ¼-inch cubes
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 2 tablespoons minced fresh mint
• 2 scallions, trimmed and thinly sliced
• Kosher salt and freshly ground black pepper

Instructions

1. Make the toasts: Cut the bread into thick (3/4-inch) slices. Pour 2 tablespoons of olive oil in a cast-iron or nonstick skillet over medium-high heat.
2. When hot, add enough bread slices to fill the pan and let them sizzle for a minute or two until golden-brown and crispy. Flip the bread, adding a little more oil if the pan is dry,and cook a minute or two longer until crispy. Remove to a plate and set aside. Cut in half if the pieces are very large.
3. Make the topping: In a large bowl, toss together the watermelon, feta, olive oil, lime juice, mint, scallions, and salt and pepper to taste.
4. To assemble: With a slotted spoon, heap the mixture onto the toasts and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

No one’s sure where we got the idea that 10,000 is the ideal number of steps everybody should take every day. It doesn’t seem to be based on anything scientific or medical. And the number might be daunting to people who are new to the idea of daily exercise.

But a new analysis says the magic number is just 4,000 steps a day to reduce the risk of dying of any cause.

A team of Polish researchers analyzed 17 studies that followed more than 200,000 people for an average of just over seven years.

“The analysis showed that benefits began at around 2,300 steps per day, which was associated with a significant reduced risk of dying of cardiovascular disease. At around 4,000 steps, the risk of dying of any cause also began to fall significantly. Both figures — which represent medians — are under the 5,000-step limit for what the study notes is normally considered to be a sedentary lifestyle,” The Washington Post reported.

“But there were benefits beyond these numbers: Every extra 1,000 steps was associated with a 15 percent reduction in the risk of dying of any cause, while an increase of 500 steps per day was associated with a 7 percent reduction in the risk of death of cardiovascular disease, the study said.”

Any movement is good – but remember that walking is just the first step (no pun intended) to fitness and health. Come see us today and we’ll show you what’s next.

Puttanesca refers to an Italian pasta sauce invented in the mid-20^th century in Naples consisting of tomatoes, anchovies, olives, red pepper flakes, and other bold flavors typically served over spaghetti noodles. In this slight adaptation from “Good Catch” by Valentine Thomas, those ingredients are paired with mild fish fillets instead for a protein-forward variation that will work with any mild fish, fresh or frozen. Serves 4. – Susan Puckett

Ingredients

• 4 (6- to 8-ounce) white mild fish fillets (such as snapper or grouper)
• 2 tablespoons extra-virgin olive oil
• 4 garlic cloves, sliced
• ½ teaspoon red pepper flakes (plus more, to taste)
• 1 (2-ounce) can anchovy fillets packed in olive oil, drained and coarsely chopped
• 1 medium shallot, sliced
• 2 tablespoons drained capers
• ½ cup pitted and coarsely chopped kalamata olives
• ½ cup dry white wine
• 1 (28-ounce) can whole plum tomatoes
• 2 teaspoons sugar
• ¼ cup chopped fresh oregano, basil, or parsley leaves (plus more for garnish)
• 1 medium lemon, thinly sliced
• 2 tablespoons unsalted butter

Instructions

1. Preheat the oven to 350 degrees. Pat the fish dry with paper towels.
2. In a large, oven-proof skillet over medium-high heat, heat 1 tablespoon of the olive oil.  When the oil is shimmering, add the garlic, red pepper flakes, anchovies, and shallot; cook and stir until the garlic is golden and the anchovies are almost completely dissolved, about 5 minutes.
3. Stir in the capers, olives, and wine and let everything simmer for 5 minutes. Add the tomatoes, sugar, and herbs and simmer for another 10 to 15 minutes, until the tomatoes have softened up a bit, gently breaking them up with the back of a wooden spoon to pop them open as they cook. Taste for seasoning, and if you prefer more heat, add a few more shakes of red pepper flakes.
4. Place the fish fillets in the skillet, spoon some of the tomato sauce in the pan over them, top with the lemon slices, and place the skillet in the preheated oven for 10 to 15 minutes (depending on the thickness of the fillets), until the fish is cooked through.
5. Remove from the oven and stir the butter and remaining olive oil into the sauce until the butter melts. Serve the fish fillets and sauce over rice and garnish with more herbs.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

As if better balance, improved heart health, and sounder sleep weren’t enough to get you into strength training, here’s one more reason that might do the trick:

Weightlifting is good for your skin.

That’s the finding of a study published in Scientific Reports, which found that both aerobic exercise and weight training altered gene expression and improved the underlying health of facial skin cells and tissue.

Participants in the study saw their skin grow “more youthful at a cellular level” after they began exercising, one of the researchers said – and the biggest boost came from weightlifting.

Researchers examined 56 middle-aged Japanese women who were sedentary, then got them exercising – some in cardio, some in weightlifting. Both kinds of exercise improved their skin on some levels.

“But only resistance training bumped up the thickness of the dermal layer, apparently by increasing the activity of several specialized genes that pump out proteins designed to build and strengthen connective tissue,” The Washington Post reported.

The study was imperfect and not completely conclusive, researchers said. And it’s still necessary to wear sunscreen and cover the skin with clothing when you’re exercising outside.

But the study suggests it’s possible that exercise – and strength training in particular – can make your skin look better.

Like we said – it’s one more good reason to start!

Larb is a meat salad of Laotian origin that often appears on Thai menus and is easy to make at home. Ground beef, pork, and chicken are the typical proteins used. This vegetarianversion, based on one in “Perfectly Good Food” by Margaret Li and Irene Li, subs crumbled tofu while using the same spicy, sweet, sour and savory flavorings. Generous handfuls of chopped greens and herbs rev up the flavor, aroma, and nutrient value of the mild tofu mixture; feel free to supplement with chopped nuts or bits of just about any vegetable lurking in your crisper. Spooned in cool lettuce leaves and eaten like a taco. Serves 4. – Susan Puckett

Ingredients

Sauce:

• 1 ½ tablespoons fish sauce
• 1 ½ tablespoons soy sauce
• 2 teaspoons lime juice or rice vinegar
• 1 teaspoon honey or sugar
• Pinch of chile flakes, or to taste

Tofu:

• 1 (14- to 16-ounce) package firm tofu
• 1 tablespoon vegetable oil (plus a little more, if needed)
• ½ cup diced shallots or onions
• 2 garlic cloves, minced (or more, to taste)
• 1 ½ cups chopped spinach
• 2 cups roughly chopped or torn fresh herbs, including soft stems (any combination of basil, cilantro, mint, or flat-leaf parsley)
• Kosher salt
• Chopped peanuts or cashews (optional)
• Romaine lettuce leaves

Instructions

1. Make the sauce: In a small bowl, stir together the fish sauce, soy sauce, lime juice or vinegar, honey or sugar, and chile flakes to taste.
2. Make the tofu: Wrap the block of tofu in a kitchen towel and set a heavy skillet on top for about 10 minutes to press out the liquid. Then crumble and set aside.
3. Heat the oil in a large skillet over medium-high heat. Add the shallots or onions and cook until softened, about 4 minutes. Then add the garlic and cook one minute more.
4. Stir in the tofu and cook 6 to 8 minutes until heated through, pressing it into the hot pan to help it brown a bit (add a little more oil if it starts to stick to the pan).
5. Mix in the spinach and cook a minute or two, just until wilted. Then turn off the heat and stir in the herbs.
6. Taste and season with salt as desired. Serve in lettuce leaves with chopped nuts, if desired.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

We tend to think of tomatoes as a vegetable rather than the fruit it technically is. This salad, adapted from Martha Holmberg’s “Simply Tomato,” is a dazzling reminder. The tomatoes, chile, herbs, pistachios, and tangy dressing boost the complexity while toning down the sweetness that’s typical of many fruit salads. Pomegranate molasses is a popular Middle Eastern condiment that’s pulls these flavors together beautifully, but if you have trouble finding it you can boil down pomegranate juice to make your own, or substitute bottled balsamic glaze.A smear of whipped ricotta makes a creamy canvasfor this artful, vitamin-packed tribute to summer. Serves 4. RECIPE HERE – Susan Puckett

Ingredients

Dressing:

• 2 tablespoons pomegranate molasses
• 2 teaspoons balsamic vinegar or sherry vinegar
• 1 teaspoon sugar, or to taste
• 1 teaspoon finely chopped fresh jalapeno or serrano chile
• ½ teaspoon kosher salt, or to taste
• Pinch of Aleppo pepper or chile flakes

Salad:

• 1 pound fresh tomatoes, cored and cut into chunks, or halved cherry tomatoes
• ½ pound plums, pitted and cut into wedges (or peaches)
• ½ pint blueberries
• ½, cup roughly chopped fresh herbs (cilantro, basil, mint, or a combination)
• 2 tablespoons extra-virgin olive oil
• 1 cup whipped ricotta (optional, directions follow)
• ½ cup chopped lightly toasted pistachios (optional)

Instructions

1. Make the dressing: In a medium bowl, whisk together the pomegranate molasses, vinegar, sugar, chile, salt, and Aleppo pepper or chile flakes. Let the dressing sit for 10 minutes, tasting and adjusting the seasoning as desired.
2. Make the salad: In a large bowl, combine the tomatoes, plums, and blueberries. Pour on the dressing, toss gently, let the juices mingle a few minutes, then taste and adjust seasoning.Fold in the herbs, drizzle with olive oil, and toss again. 
3. If desired, smear about ¼ cup of the whipped ricotta on the bottom of each serving plate. Top with the fruit salad, sprinkle with pistachios, if using, and serve immediately.

Note: To make whipped ricotta, place 1 cup whole-milk ricotta in a food processor and pulse a few times to break it up. Add about 2 tablespoons of olive oil and ½ teaspoon kosher salt and blend until creamy and smooth.Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

There’s been a lot of news this year about new prescription drugs to fight obesity.

Maybe you’ve heard about these medications — with names like Wegovy, and Ozempic – and wondered if they could give you a magic solution.

But how far are does your interest go?

Most people lose enthusiasm the more they learn, according to a new poll from KFF, a non-profit group that deals with health policy. It says About 6 in 10 adults are trying to lose weight, and most are interested in a safe, effective medicine. But:

• The percentage of people interested in the medicine falls to 23% if itmust be injected rather than given in a pill.
• Only 16% still want it if their insurance won’t pay for it. (Many plans do not cover these drugs, and the list price is about $1,300 a month.)
• Interest crashes to 14% when told they’d gain back the weight once they stopped taking the medication.

The new drugs fight obesity by limiting appetite. Ozempic was developed for diabetes. Wegovy is approved for obesity. Another, called Mounjaro and given the green light for diabetics, could gain obesity approval soon.

Talk to your doctor if you have questions about them. Weight loss can be complicated, and judging others is pointless.

We agree with the KFF findings. There is no magic pill for obesity, at least not yet. Maybe science will create one at some point.

But we have the healthy solution already. You know what it is, and it starts with exercise.

We’re here to help. Call us today.

Homemade tostadas are as much fun to make as they are to eat, and an easy way to turn dinnertime into party time. Corn tortillas misted with vegetable oil spray and baked until crispy stand in for fried tostada shells to cut down on the fat. Pile them on a plate, surround with fresh, healthful toppings, and invite guests to create their own mini works of edible art.

The main ingredient in this recipe from “Trejo’s Cantina,”actor-turned restaurateur Danny Trejo’s second cookbook, is Chicken Tinga, lean skinless chicken thighs simmered in chipotle-spiked tomato sauce until tender, then shredded as you would pulled-pork barbecue. It’s equally good tucked into tortillas for tacos or burritos or served atop white rice. (For a vegan option, Trejo suggests draining two 20-ounce cans of jackfruit in brine to substitute for the chickenand increasing the cooking time to about 45 minutes to allow the meaty-tasting fruit to break down). Makes 12 tostadas. RECIPE HERE. – Susan Puckett

Ingredients

Quick Pickled Red Onions:

• 1 medium red onion, thinly sliced
• 1 teaspoon salt
• ¾ cup cider or distilled white vinegar

Chicken Tinga:

• 2 tablespoons vegetable oil
• ½ medium white onion, thinly sliced
• 2 or 3 garlic cloves, minced
• 1 ½ pounds boneless, skinless chicken thighs
• 1 (15-ounce) can tomato sauce
• 3 tablespoons chopped canned chipotle peppers in adobo sauce
• Salt to taste

Baked Tostada Shells:

• 12 (6-inch) corn tortillas
• Nonstick vegetable oil spray
• ½ teaspoon salt

Garnishes:

• 1 cup sour cream or Greek yogurt
• ½ cup chopped cilantro
• ½ medium white onion, diced

Instructions

1. Make the Quick Pickled Onions: Place the onions in a glass jar, sprinkle with salt, add the vinegar, and close the lid tightly. Shake and refrigerate for at least 30 minutes.
2. Make the Chicken Tinga: In a large skillet with a lid, heat the oil over medium heat until shimmering. Add the onion and cook, stirring occasionally, until soft and translucent, about 5 minutes. Add the garlic and cook another minute.
3. Increase the heat to medium-high and add the chicken Cook, without stirring, to lightly brown the chicken pieces, about 3 minutes. Add the tomato sauce and chipotles, reduce the heat to medium-low, and cover with the lid.
4. Allow the mixture to simmer, stirring occasionally, until the meat is very tender and shreddable, about 20 minutes. Taste and season with a little salt, if desired.
5. Remove from the heat and shred the chicken with two forks, pulling in opposite directions with the fork tines.
6. Bake the Tostada Shells:While the chicken simmers, preheat the oven to 400 degrees. Arrange the tortillas in a single layer on baking sheets, mist on both sides with cooking spray, and sprinkle lightly with salt. Bake for 5 minutes, flip the tortillas over, and bake 5 to 10 minutes longer until golden brown and crispy.
7. To assemble the tostadas: Top each tostada shellwith about ¼ cup of the chicken tinga, a dollop of sour cream or yogurt, pickled onions, cilantro, and white onion. Serve immediately.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Judy Young has been swimming since she was a child. But this year was her first time competing at the National Senior Games.

Judy, of Youngstown, New York, is 97. She underwent two surgeries last year and says swimming helped her recover.

She’s dedicated to remaining active and enjoying her life.

“I don’t have many friends left. Fortunately, I’ve made new friends and younger friends, so in order to keep up with them, I have to get up and get moving,” she says.

Her advice applies to anyone of any age, whether you want to swim or not.

“Keep moving, if it’s just walking. Just don’t spend your days sitting,” she says. “If you want to be active, it’s very active to be. You just have to make up your mind and do it.”

Almost 12,000 people over 50 competed at the games in Pittsburgh. Judy was one of 28 to receive national recognition as a Humana Game Changer, which celebrates athletes’ commitment to healthy aging and their inspiration to others.

“Judy’s passion for swimming is proof age isn’t an obstacle to engaging in activities that bring joy and promote well-being,” said Julie Mascari, Medicare president at Humana in New York.“While not everyone has a desire to compete, I think Judy can inspire us all to change the game for active aging and challenge society’s expectations of what it means to be a senior.”

Whether you want to compete athletically, enjoy hobbies by yourself, or just stay independent longer, we can help with regular exercise that’s fun, safe and effective. Call us today.

Chicken cutlets are among the quickest and most satisfying entrees you can cook from scratch. They’re typically pounded thin, dredged in seasoned flour, dipped in egg, and coated in breadcrumbs before pan-frying. This version, adapted from one in Emma Laperruque’s “Food52 Big Little Recipes,”replaces the breading with lightly crushed seeds, creating a super-crunchy, nutty-flavored exterior without the need for grain or eggs. The original calls for sesame seeds, but Everything Bagel seasoningachieves the same effect with a more complex flavor. The side salad makes it a complete meal. Serves 2-4. – Susan Puckett

Ingredients

• ½ cup Everything Bagel seasoning (or plain white sesame seeds)
• Kosher salt
• 1pound boneless skinless chicken breasts or chicken cutlets
• 2 tablespoons neutral oil (plus more, as needed)
• 1 (12-ounce) jar quartered, marinated artichokes, drained (reserve marinade)
• 4 to 6 cups baby arugula
• 1 cup halved cherry tomatoes (optional)

Directions

1. With a mortar and pestle or in a mini food processor, roughly crush the Everything Bagel seasoning or sesame seeds slightly so some seeds are powdery, and others are left whole. (If using plain sesame seeds or unsalted bagel seasoning, stir in 3/4 teaspoon salt). Dump the mixture onto a rimmed plate or pie pan.
2. If using whole chicken breasts, cut in half horizontally (or if you purchasealready sliced chicken cutlets, leave them as they are.) Place the chicken pieces between two pieces of parchment and, with a rolling pin or the bottom of a skillet, pound to an even ¼-inch thickness.Dredge the pounded chicken in the seed mixture on both sides, pressing firmly to coat.
3. Set a large, cast-iron skillet over medium heat and add 2 tablespoons of oil, swirling to coat the bottom.
4. Drop a few seeds into the pan and when they instantly sizzle) but don’t burn), add a few pieces of chicken in a single layer without crowding the pan.
5. Cook for 2 to 4 minutes per side until outside is lightly browned and inside is cooked through (adjusting heat as needed if it browns to quickly). Transfer to a cooking rack, sprinkle with a little salt if desired, and repeat with remaining chicken, adding a little more oil of needed.
6. Meanwhile, in a large bowl, combine the artichokes, arugula, tomatoes (if using), and a pinch of salt. Toss with enough reserved artichoke marinade to coat.
7. Serve the chicken while hot alongside the salad.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.