A box of pasta, a decent variety of pickles and condiments, and some cheese board fixings will carry you far toward dinner on any given night. This recipe is a case in point. This salad is great for toting to a picnic or outdoor concert, and the leftovers will guarantee you delicious ready-made meals from the fridge for days to come. Serves 6-8. – Susan Puckett

Ingredients

• 8 ounces (about 2 heaping cups) penne, rotini, small rigatoni, bowtie, or other short pasta
• 1 (16-ounce) jar imported giardiniera in vinegar
• 4 ounces bottled marinated artichoke hearts
• 4 ounces salami, chopped
• ½ cup sliced olives
• ½ cup slivered sun-dried tomatoes packed in oil
• 6 ounces fresh mozzarella, cubed
• 1 or 2 cups sliced radicchio, arugula, or other lettuces (optional)
• ½ cup torn basil leaves or chopped flat-leaf parsley (optional)
• ¼ to ½ cup extra-virgin olive oil
• Kosher salt, freshly ground black pepper, and red pepper flakes to taste

Directions

1. Bring a large pot of salted water to a boil, add the pasta, and cook according to package directions until al dente. Rinse under cold water, drain well, and transfer to a large serving bowl.
2. Set a colander over a bowl, drain the vinegar from giardiniera, and reserve the vinegar for later. Cut the vegetables into bite-size pieces.
3. Drain and quarter the artichoke hearts.
4. Add the chopped vegetables, artichoke hearts, salami, olives, sun-dried tomatoes, mozzarella cubes, lettuces and/or herbs(if using) to the pasta. Toss with ¼ cup of the olive oil and 1 tablespoon of the vinegar. Season to taste with salt and pepper. Adjust with a little more olive oil or vinegar if desired.
5. Cover and refrigerate for up to 3 days. Bring to cool room temperature about 30 minutes before serving.

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

Here’s a secret about panna cotta, that quivery vanilla-infused Italian pudding that shows up on many a fine-dining dessert menu: It’s absurdly easy to make at home. And despite its luxurioustaste, it’s an indulgence most of us can easily afford — both in terms of cost and calories. This recipe, lightly adapted from New York pastry chef Renato Poliafito’s“Dolci! American Baking with an Italian Accent,”adheres closely to the classic, but with a dramatic twist in presentation. You simply pour the custard into a tilted glass and, once set, pour in gelatin-thickened jam mixed with fresh strawberries and allow it to set again. Makes 4. RECIPE HERE – Susan Puckett

Ingredients

Custard:

2 teaspoons unflavored gelatin

1 cup whole milk

1 cup heavy cream

¼ cup granulated sugar

2 teaspoons vanilla paste or vanilla extract

Strawberry Gelatin:

2 teaspoons unflavored gelatin

1 cup seedless strawberry jam

1 cup sliced strawberries

Instructions

1. Make the panna cotta: In a muffin tin, set 4 8-ounce glasses at a 45-degree angle. If necessary, stuff the tins with paper towels to hold them in place.
2. Pour ¼ cup water into a small saucepan and sprinkle the gelatin over the water. Let sit for 2 minutes until the gelatin is hydrated, then bring to a gentle simmer over low heat, whisking to dissolve the gelatin, then immediately remove from the heat.
3. In a medium saucepan, combine the milk, cream, and sugar. Bring to a boil over medium-high heat, whisking constantly to prevent scorching. Remove from the heat and whisk in the gelatin mixtureand vanilla.
4. Pour the mixture into a 4-cup measuring cup with a pour spout and evenly divide the mixture among the four glasses. The mixture should fill half of the glass at a diagonal, almost to the rim.
5. Leaving the glasses in place, cover the tops of each with plastic wrap and transfer the tin to the refrigerator for at least 4 hours or overnight, until the custard is firm.
6. Prepare the strawberry gelatin: Pour ½ cup cold waterinto a medium saucepan and sprinkle the gelatin over the water. Let sit for 2 minutes until the gelatin is hydrated, then bring to a gentle simmer over low heat, whisking to dissolve the gelatin. Then immediately remove from the heat and whisk in the strawberry jam.
7. Fill a large bowl with ice, then set a medium bowl in the center. Pour the strawberry mixture into the bowl and chill, stirring often, until it begins to thicken to a soft, gel-like texture, 20 to 30 minutes. Stir in the sliced strawberries.
8. Remove the panna cotta glasses from the refrigerator and set upright. Pour the strawberry mixture evenly among the glasses evenly among the glasses, filling the other half of the glass. Cover again with plastic wrap and refrigerate for at least 2 hours.
9. The panna cotta can be wrapped in plastic and stored in the refrigerator for up to 2 days.

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

It used to be conventional wisdom that everybody wanted to retire to Florida or another sunny spot, find a comfortable place to sit and… wait for life to wind down.

Today’s active agers aren’t settling for that.

Sure, some people want a slow pace and lots of sunshine. But we’re also looking at other criteria to our retirement spot – like access to recreation, nature and exercise; proximity to airports to make travel easier; social opportunities; and other things that contribute to a deliberately active retirement.

That’s the focus of the Retire There with Gil & Gene podcast, hosted by a married couple in Brooklyn, New York. She’s retired; he’s counting the days. Each week, they interview a retiree in a different destination about what made it The Place.

Porto, Portugal… Green Valley, Arizona … Santa Barbara, California … Austin, Texas … Hong Kong… and, yes, even various spots in Florida.

“Many of our guests are somewhere where things feel new to them, and they realize how much they love something that involves physical exercise,” says Gil Chan.

“They’re spending retirement doing things they wanted to do but didn’t have time when they were working and raising kids,” Gene Preudhommeadds. “They’re enjoying themselves.”

“Retirement now is to do something physical,” Gil says.

Why wait for retirement or a move to a new location? Get physical with us starting today!

Next time you’re stuck on what to bring to a potluck, offer to bring this salad. Adapted from “The Salad Lab: Whisk, Toss, and Enjoy!” by Darlene Schrijver, this colorful mélange is based on an iconic specialty of the Grand Canyon State, with ingredients typically arranged in stripes to resemble an Arizona sunset. Loaded with protein, fiber, and nutrients, it’s as filling and delicious as it is striking to look at and a meal in itself. Be sure to wait until right before serving to toss with the refreshing herb-infused dressing so that your guests have a chance to admire your artistry. — Susan Puckett

Ingredients

Creamy Basil Dressing:

• 2/3 cup coarsely chopped fresh basil leaves
• ¼ cup olive oil
• ¼ cup mayonnaise
• 3 tablespoons buttermilk
• 2 tablespoons finely grated Parmesan cheese
• 1 tablespoon red wine vinegar
• 1 tablespoon lemon juice
• 1 tablespoon honey
• ½ teaspoon pressed or grated garlic
• Sea salt and freshly cracked pepper to taste

Salad:

• 1 cup pearl couscous
• 8 cups lightly packed arugula
• 2 cups diced red and/or yellow bell peppers
• 1 cup chopped smoked salmon
• 1 cup freeze-dried corn or fresh corn kernels (see note)
• 1 cup shaved Asiago or Parmesan cheese, or 1 cup diced feta cheese
• ½ cup toasted pepitas or roasted sunflower seeds
• ½ cup dried cranberries

Instructions

1. Make the dressing: In a medium bowl, combine the basil, olive oil, mayonnaise, buttermilk, cheese, vinegar, lemon juice, honey, and garlic. Emulsify with an immersion blender, then season to taste with salt and pepper. (Alternately, puree the ingredients in a food processor.) Pour into a bowl or other container and cover and refrigerate until ready to serve. This may be made up to 3 days in advance.
2. Assemble the salad:Cook the couscous in boiling, salted water according to package directions, until tender and not chewy in the center, about 7 minutes. Drain, rinse, and set aside to cool completely.
3. Place the arugula in the bottom of a large bowl and arrange the couscous, bell pepper, salmon, corn, cheese, pepitas or sunflower seeds, and cranberries in separate rows on top.
4. Just before serving, drizzle with dressing to taste. Toss until the ingredients are evenly combined and coated with the dressing and serve.

Susan Puckett is the former Food editor of the Atlanta Journal-Constitution and anAtlanta-based food writer and cookbook author.

Walking regularly after a flareup of back pain can prevent another occurrence for twice as long, according to a new study.

“Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socio-economic status,” said a researcher from Sydney, Australia, where the study was conducted.

It followed more than 700 people, most of them women in their 50s, who had suffered back pain that was bad enough to keep them from daily activities. The study was published in The Lancet journal.

Participants also took less time off from work and cut medical visits in half, the study found.

An earlier study found that a fitness program that combines strength, flexibility, aerobic fitness is beneficial, the National Institutes of Health says.

These are both just further evidence that exercise helps you feel and move better.

And with back pain the second most common cause of disability, this is good news for countless millions of people.

Walking improves blood flow throughout the body, reduces time sitting, and improves the joints, among other benefits. It also spurs the brain to solve problems and think creatively.

But walking is just a first step, so to speak, in a well-rounded fitness program. You have so much more to gain from resistance training and more. Come talk to us about keeping you moving at your best.

Tofu can be a hard sell for meat lovers. Thisstands an excellent chance of winning over even the most die-hard carnivore. Tofu is first cut into planks, then patted dry and dredged in cornstarch and roasted at a high temperature to ensure an extra-crispy coating. Then it’s brushed with a savory-sweet, umami-loaded sauce made with the Korean condiment called gochujang (found in Asian sections of many supermarkets), honey, and sesame oil and returned to the oven to caramelize. Add broccoli florets to the same pan, cook up a pot of rice, and you have a quick, healthy dinner. Serves 4. – Susan Puckett, adapted from Christopher Kimball’s “Milk Street 365.

Ingredients

• 2 tablespoons vegetable or other neutral oil
• 2 tablespoons gochujang
• 2 tablespoons honey
• 2 tablespoons sesame oil, plus more for serving
• Kosher salt and black pepper
• ¼ cup cornstarch
• 14-ounce container firm or extra-firm tofu, drained, slicedinto ½-inch-thick planksand patted dry
• 12 ounces broccoli florets
• 2 tablespoons sesame seeds
• Hot, cooked rice for serving

Instructions

1. Set a rack in the upper-middle portion of the oven and preheat to 475. Brush a large, rimmed sheet pan with vegetable oil.
2. In a small bowl, whisk together the gochujang, honey, 1 tablespoon of the sesame oil, ½ teaspoon salt and ¼ teaspoon pepper; set aside.
3. Put the cornstarch in a wide, shallow dish. Add the tofu slices; turn to coat. Put the broccoli florets in a medium bowl, drizzle with the remaining sesame oil and 1/4 teaspoon each of salt and pepper; toss to coat.
4. Arrange the tofu in a single layer on one side of the sheet pan and the broccoli florets on the other. Roast for 15 to 18 minutes.
5. Remove the baking sheet and lightly brush the tofu withthe gochujang mixture. Flip the tofu with a thin metal spatula and lightly brush with more.
6. Return the pan to the oven for about 10 minutes.
7. Remove from the oven, lightly brush the tofu with more of the gochujang mixture and sprinkle the tofu and broccoli with the sesame seeds. Continue baking about 5 minutes.
8. Serve the tofu and broccoli with rice and drizzle with a little more sesame oil, if desired.

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

One of the simplest and most important things you can do for your health is to drink plenty of water.

You know we talk about this a lot because staying properly hydrated is key to maintaining your body temperature, along with helping to feel full and maintaining good skin.

But with a wide range of “sports drinks” available, you might wonder if you need these sometimes, too. (Think Gatorade and the like.)

Let’s discuss.

A benefit of these drinks is that they generally have added electrolytes like sodium, potassium, and magnesium, which are essential minerals we lose through sweat. These electrolytes are found in a proper diet, as well. Water alone may not replenish these essential minerals for people who are exercising intensely or in high heat. That can lead to imbalances and cramping.

Some sports or “energy” drinks also include caffeine, which can improve alertness, focus and performance. Not everyone wants caffeine, of course.

And many are jacked up with a lot of added sugars and calories, so read the labels and don’t drink too many.

Choosing between water and energy drinks ultimately depends on your individual needs, the intensity and duration of your workouts, and your overall health goals.

Water remains the gold standard for everyday hydration and light to moderate exercise, while energy drinks can be valuable during intense or prolonged physical activity due to their electrolyte and carbohydrate content.

Talk to us if you have any questions. In the meantime, have a glass of water!

Many people reach a turning point, when they realize they have to start living healthier.

For Rose Newman, it came on vacation in Costa Rica.

At 59, she was disappointed to find herself hanging back at the hotel with the older relatives when others were out hiking and enjoying the outdoors.

“I was the fat lady who didn’t want to be on vacation,” she recalls.

Back home, she started walking, and then found small group training at a fitness center. Although arthritis makes running difficult, Rose began enrolling in 5K walks and training for “aqua-bike” races of swimming and bicycling.

She wanted to lose 60 pounds before turning 60, blew away that goal by dropping 80 — and is now heading toward 100. She’s dropped 12 sizes and no longer needs medicine for high blood pressure.

“It’s really been a fun journey,” says Rose. “I’ve set myself up for success going forward in life.”

She exercises six days a week, usually in small groups or with an individual trainer. “It’s playtime for me to go to the gym,” she says. “It’s fun to see what my body can do.”

The longtime vegetarian alsocut back on “white food” carbohydrates like pasta, bread and rice.

Next up: indoor “rock” climbing, and a return to Costa Rica.

“I’m going back this year and really looking forward to going on those hikes,” Rose says.

Mangoes are low in calories and high in fiber, vitamins A and C, and other nutrients. In this recipe, adapted from one in “Milk Street 365,” mango plays a prominent role in a quick entrée that tastes like summer. Chunks of fresh or frozen fruit are added to a panful of sauteed aromatics and punctuated with mustard seed and chili. Turmeric-seasoned shrimp at the last minute enhances its golden hue, and unsweetened coconut adds tropical flavor. Serve over rice. Serves 4. — Susan Puckett

Ingredients

• 1½ lbs. large to extra-large shrimp, peeled, deveined, thawed
• 1 tsp ground turmeric
• 2 tbspgrapeseed or other neutral oil
• 1 small red or white onion, peeled, halved, thinly sliced
• 1 tbsp brown mustard seeds
• 1 tbsp finely grated fresh ginger
• 1 tbsp finely grated garlic
• 1 Fresno or jalapeno chili, stemmed, seeded, minced
• ¾ cup unsweetened shredded coconut
• 1 large ripe mango, peeled, pitted, and cubed, or 12 ounces (3 cups) frozen mango chunks, thawed
• 2 limes, one juiced and zested and the other cut in wedges for garnish
• Salt and pepper
• ¼ cup chopped roasted peanuts, optional
• ½ cup torn cilantro leaves, optional
• Basmati or plain white rice for serving

Instructions

1. Toss shrimp with turmeric and salt; set aside.
2. Place oil in large skillet and heat over medium heat until shimmering. Add onion and cook, stirring occasionally, until it begins to brown, 5-6 minutes. Add mustard seeds, ginger, garlic and half the chili; cook, stirring, about 1 minute.
3. Stir in ½ cup of the coconut, mango and 1 cup of water, then bring to simmer. Reduce heat to medium-low and cook, uncovered, stirring occasionally, until mango is soft and most water has evaporated, 6 to 8 minutes.
4. Mash mango with fork until mostly smooth but with some chunks. Stir in shrimp and cook, uncovered, over medium heat, stirring once or twice, until shrimp are opaque.
5. Remove from heat and stir in remaining chili, lime zest, and 1 tbsp of lime juice. Taste for seasoning.
6. Serve over hot rice.

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

Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It’s also a common problem for people who don’t yet consider themselves “old.”
 
But it is not inevitable.

The US Preventive Services Task Force couldn’t be clearer: Exercise is the best defense against falling. Merely staying active helps, but exercising more than three hours a week lowers fall risk by 39 percent. 
 
Movement includes anything you do consistently, even walking or cleaning house. But you also need to add resistance training, which includes weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to keep you strong enough to prevent falling. 
 
We all lose muscle later in life. Having less strength makes it hard to catch yourself when you trip (which everyone does, regardless of age). And muscle protects bones, so without it, we are vulnerable to breaks.

• Strengthen your legs. Even if you’re only in your 50s or 60s.
• Practice balancing. It’s never too early.
• Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet.
• Every time you exercise, you’re improving your body’s ability to move blood to extremities. And you’re helping your brain’s ability to process where you are in relation to other objects as you move.
• Our back, hip, and abdominal muscles are collectively called the core. We need it strong for all kinds of reasons. Balance is at the top of them.

Triangles of the traditional savory Greek pie known as spanakopita arefamiliar at fancy cocktail parties. Skip the buttery phyllo pastry and you’ve got the basis for an easy, crowd-pleasing dip that’s actually good for you. For this recipe, adapted from one in “Big Dip Energy,” blend the spinach and feta filling with Greek yogurt and herbs, and serve it hot or cold, with baked pita or bagel chips, raw veggies, or both. Leftovers could be smeared on a bagel, tucked in pita with sliced tomatoes for a sandwich, or even stirred into pasta for a fast, protein-rich meal. Serves 8-10. – Susan Puckett

Ingredients

• 4 tablespoons olive oil (plus more, to taste)
• 1 large onion, chopped
• 5 garlic cloves, chopped
• 1 package (10 ounces) frozen chopped spinach, thawed and wrung out in a tea towel
• Kosher salt
• 1 cup plain whole-milk Greek yogurt
• 1 tablespoon freshly squeezed lemon juice
• 6 ounces feta in brine, crumbled, plus 2 tablespoons of the reserved brine
• Pinch of crushed red pepper
• 1 small bunch scallions, trimmed and thinly sliced (white and green parts)
• 2 to 3 tablespoons chopped fresh dill
• 2 to 3 tablespoons chopped fresh parsley
• Pita chips, bagel chips, and/or raw vegetables for dipping

Instructions

1. In a large saucepan or high-sided skillet, heat 2 tablespoons of the oil over medium heat.Add the onion and sauté, stirring occasionally, until just starting to turn brown, 5 to 7 minutes.
2. Add the garlic and cook a minute or so longer, until fragrant. Add 1 more tablespoon of the oil and the spinach and cook another 3 to 5 minutes, stirring occasionally, until warmed through. Season with ½ teaspoon of salt.
3. In a medium bowl, combine the yogurt, lemon juice, feta, crushed red pepper, most of the scallions and herbs (reserve some for garnish), feta brine, and 1 to 2 tablespoons more of the oil, depending on how rich you want it. Stir well.
4. To serve hot, add the creamy mixture to the spinach mixture in the pan and heat on medium-low until warmed through, about 5 minutes. To serve cold, add the spinach mixture to the creamy mixture in the bowl, mix well, and refrigerate until ready to serve. (It’s also good at room temperature!)
5. Garnish with reserved scallions and herbs and serve with dippers of your choice.

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

It’s amazing how much depth of flavor can be achieved from basic ingredients with a few tweaks in the cooking, as Yasmin Fahr demonstrates in this recipe from “Cook Simply, Live Fully.” Here, summer squash, which tends to bebland, is charred first in a dry skillet with thin slivers of lemon and scallions. Olive oil,grated Parmesan, and the starchy water from the cooked pasta transforms into a creamy saucerich with umami rather than fat. Not only is it healthy, delicious, and filling, but it’s also easy on the wallet and a snap to make. Serves 4. – Susan Puckett

Ingredients

• Salt
• 2 large or 3 medium zucchini or other summer squash
• 1 lemon
• 2 scallions
• ¾ pound rigatoni, fusilli, ziti, or other short tubular dried pasta
• 1 cup reserved pasta water
• 2 tablespoons olive oil
• ¾ cup grated Parmesan cheese, or more, as needed
• Red pepper flakes (optional)

Instructions

1. Bring a large pot of water seasoned with about a tablespoon of salt to a boil. Meanwhile, halve the zucchini or squash lengthwise, scrape out the seeds, and cut into ½-inch-thick half-moons and set aside.
2. Cut the lemon in half. Leave one half of the lemon whole for squeezing. Slice the other half into thin rounds, poke the seeds out, and cut the slices into ¼-inch-thick matchsticks. Set aside. Then trim the roots and thinly slice scallions.
3. Add the pasta to the boiling water and cook according to package directions until slightly underdone by a minute or two. Reserve 1 cup of the pasta water, then drain the pasta.
4. While the pasta is cooking, heat a dry 12-inch cast-iron or other heavy skillet over medium-high heat until very hot, about 2 minutes.
5. Add the zucchini to the dry pan, season lightly with salt, spread out in an even layer and cook, undisturbed, for 2 minutes. Then flip with a spatula, scooting some of the slices up to rest on the sides of the pan if it looks crowded. Allow the slices to cook again, undisturbed, for 2 more minutes. Repeat this flipping process in 2-minute increments until the zucchini is browned in spots, 6 to 8 minutes total.
6. Add the sliced lemon and scallions to the zucchini and cook until softened, about 3 minutes longer. Stir in the olive oil and season lightly with salt.
7. Lower the heat to medium. Add the cooked pasta, ½ cup of the pasta water, and ¾ cup of the Parmesan, stirring well to form a creamy sauce. Add more water if the sauce looks too dry or more cheese if the sauce looks too watery.
8. Remove from the heat, squeeze in the reserved lemon half, and stir. Season to taste with salt and red pepper flakes, if desired.
   
   

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

Oh, no!

Father’s Day is almost here – and you’re without a gift?

No worries. We’ve got you covered with a range of awesome ideas for Dad or Grandpa to encourage his health and fitness activities.

1. Normatec 3 Legs. On sale for $724 at Hyperice.com. You can find lower-priced versions of other brands, like this one on Amazon for $119.99. They deliver air compression restorative massage… and an amazing feeling of “Aaaahhhh.”
2. He can pack the Theragun mini and take it anywhere for powerful relief of muscle soreness.
3. On the other end of the pricing scale comes the book “Dad Jokes: The Good, the Bad and the Terrible.” Because apparently there just can’t be too many of them.
4. For something meatier for Dad or Grandpa to read, give him an Audible subscription. It’s a great way for him to keep up on his reading, since he can listen while working out, driving, or walking.
5. Workout wear. You know your guy better than we do, so pick out his favorite brands of workout shirts, shorts and socks, and load him up on freshness. Everybody likes to look and feel their best at the gym, but shopping for clothes can sometimes fall through the cracks.

Finally, talk to us about services we offer that would make his day complete. The main thing is: Show your support for the men in your life to remain active and healthy!

Here’s a fun idea for your next outdoor get-together that’s more exciting than burgers and hot dogs andhas more nutritional value to offer as well. It’s adapted from a recipe inspired by a Moroccan chef on the French Riviera in Rosa Jackson’s “Nicoise: Market-Inspired Cooking from France’s Sunniest City.”

Made with ground lamb or beef, the cumin-spiced meatballs are loaded with vitamin-rich herbs and can be cooked onthe grill or stovetop.A drizzle of paprika-spiked yogurt and a side of lemony chickpea salad eliminates the need for mayo or a bun. A simple lettuce and tomato salad tossed in a light vinaigrette adds just the right touch of color and crunch to round out the meal while keeping the fat and carbs under control. Serves 4-6. RECIPE HERE – Susan Puckett

Ingredients

Chickpea Salad:

• 2 (14-ounce) cans chickpeas, drained and rinsed
• ½ cup thinly sliced cilantro leaves
• ¼ cup thinly sliced flat-leaf parsley leaves
• ½ cup thinly sliced scallions, white and pale green parts only
• ¼ to 1/3 cup fresh lemon juice
• 3 tablespoons extra-virgin olive oil (plus more
• 2 teaspoons ground cumin
• Kosher salt and freshly ground black pepper to taste

Meatballs

• 2 ounces day-old sourdough bread or baguette
• ½ cup milk
• 16 to 18 ounces ground lamb (or beef)
• ½ cup finely minced red onion
• 2 finely minced garlic cloves
• ½ cup finely chopped cilantro leaves
• ¼ cup finely chopped mint leaves
• ¼ cup finely chopped flat-leaf parsley leaves
• 1 ¼ teaspoons kosher salt
• ½ teaspoon freshly ground black pepper
• 1 teaspoon ground cumin
• ½ teaspoon ground ginger
• 1 large egg, lightly beaten
• ¼ cup neutral oil (if pan-frying)

Sauce

• ½ cup plain yogurt
• ½ teaspoon smoked paprika or chili powder

Instructions

1. Make the salad:In a large bowl, combine the chickpeas, cilantro, parsley, scallions, ¼ cup of the lemon juice, olive oil, and cumin. Season to taste with salt and pepper and add more lemon juice if desired. Cover and refrigerate for at least 1 hour, or up to 3 hours.
2. Make the meatballs: Break the bread into chunks, place in a small bowl and cover with milk. Set aside for at least 15 minutes or until milk is well absorbed.
3. Place the meat in a large bowl, Add the onion, garlic, cilantro, mint, parsley, salt, pepper, cumin, ginger, and egg. Squeeze the milk out of the bread and add the bread to the mixture, discarding any pieces of crust that haven’t softened. Knead the mixture with your hands for up to a minute, until all the ingredients are well mixed.
4. If grilling, prepare a medium fire in a gas or charcoal grill and shape the meat mixture into 2-inch balls (large enough so they   won’t slip through the grates) and flatten the meatballsslightly with a spatula.

If pan-frying, shape the meat into1-inch balls. Heat the oil over medium-low heat and add enough meatballs to fill the pan without crowding. Flatten slightly with a spatula and cook, turning once, for 6 to 7 minutes on each side, or until browned and cooked through. (Take care not to use higher heat so the onion will have a chance to soften.)

• Make the sauce: In a small bowl, mix together the yogurt and paprika or chili powder.
• To serve: Arrange the meatballs on a platter alongside bowls of the chickpeas and the sauce. Drizzle the meatballs with the sauce or dip them into the bowl of sauce.

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

Have you heard about Body Mass Index (BMI) and wondered what it means? Maybe you used an online calculator to learn your BMI and were shocked that it defined you as obese.

You’re not alone! Action star Sylvester Stallone is still famously buff in his 70s. But he’s obese, according to him BMI.

It’s a common measuring tool, a quick assessment to determine if someone might be overweight. But it’s not a diagnostic tool and it shouldn’t be relied on as the sole indicator.

To calculate your BMI, divide your weight in pounds by your height in inches, and then multiply that number by 703. Or use a simple online calculator. If the result is over 25, you’re considered overweight by BMI standards. If it’s over 30, that means you’re obese.

Your doctor might have measured your BMI. She can confirm it’s not a one-size-fits-all solution (pun intended). It doesn’t consider all kinds of factors, even gender and age. Athletic people might weigh more than the BMI says they should. BMI also can underestimate body fat among older people, because we naturally lose muscle mass as we age.

You might want to measure your waist with a simple tape measure. “Start at the top of your hip bone, then bring the tape measure all the way around your body, level with your belly button,” says WebMD. Check the measurement after you exhale.

Men should be less than 40 inches around, women less than 35, WebMD says. Talk to your doctor if it’s more. Medical professionals and some gyms and studios have more precise tools to measure your body fat, which is much more important than body weight.

To lose fat, you know what you need to do: Eat less and move more.

For some reason, we’ve noticed resistance among some people to stretching before and after working out.

We’re not sure why, but let’s go over just a few of the main benefits of stretching.

1. It improves your performance, no matter what you’re doing – in the gym, on a field or court, or jogging in the park.
2. It reduces time needed to recover.
3. It reduces muscle soreness which can sometimes follow exercise.
4. It improves blood flow throughout the body and the muscles.
5. And stretching improves your range of motion, which is key to moving and feeling better no matter what you’re doing.

Generally, there are two types of stretches around workouts.

1. Dynamic stretching: This means actively moving your joints and muscles with specific motions for 10 to 12 repetitions, targeting particular muscle groups, The Cleveland Clinic explains.

It increases power, sprinting, jumping and performance. This is ideal for warming up before exercise because it improves blood flow circulation. “It increases muscle temperature, which then reduces the resistance and increases the flexibility,” a Cleveland Clinic doctor says.

• Static stretching, as the name implies, involves moving a joint as far as it can go and holding it for a while, say for 30 to 90 seconds.

This is generally more useful after workouts.

Stretching doesn’t take a lot of time, and it feels great. Please, come ask us any questions you might have about how or why to do it.

This one-bowl vegetarian dishadapted from Clarissa Stanton’s new cookbook, “Seriously, So Good,” is so filling and flavor-packed, it’s hard to believe it’s good for you. And it’s a snap to assemble. Toss together chickpeas and veggies with a little olive oil and seasonings. Then roast them on a sheet pan while youblend lemony tahini sauce. Heap the roasted veggies and chickpeas artfully into a bowl alongside diced avocado and quinoa. Serves 4. – Susan Puckett

Roasted Chickpeas and Vegetables

• 1 (15-ounce) can chickpeas, drained and rinsed
• 2 cups broccoli florets
• 1 red pepper, thinly sliced
• 1 red onion, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons ground turmeric
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1 teaspoon kosher salt
• ½ teaspoon black pepper

Lemon-Tahini Sauce

• ¼ cup tahini
• 1 clove garlic, grated or finely chopped
• Juice of 1 large lemon
• 1 teaspoon maple syrup or honey
• ¾ teaspoon kosher salt
• Pinch of cayenne pepper
• ¼ to ½ cup hot water (or more, as needed)

Bowls

• 1 cup quinoa, cooked according to package directions
• 1 avocado, peeled and thinly sliced
• ¼ cup crumbled feta cheeseor vegan feta (optional)

Instructions

1. Preheat the oven to 400. In a large bowl, combine the chickpeas, broccoli, red pepper and red onion. Add the olive oil, turmeric, garlic powder, ginger, salt, and pepper and toss to coat evenly.
2. Spread out in a single layer on a large sheet pan and roast 15 to 20 minutes, tossing halfway through.
3. Blend tahini, garlic, lemon juice, syrup or honey, salt, and cayenne. Slowly add hot water until the sauce is pourable.
4. Scoop ½ cup of the quinoa into each bowl and divide the roasted chickpeas and vegetables, avocado, and feta between the bowls.
5. Drizzle with the lemon-tahini sauce.

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

If it seems like everybody wants the newest device or trendy workout, here’s a reminder to try a classic exercise device that delivers on all fronts: the rowing machine.

• They’re easy to find and easy to use, providing both cardio and strength training for anyone, including people over 50, 60 and 70. You get muscle work, bone-health benefits, and probably a good sweat while raising your heartrate and increasing oxygen intake.

• You can adjust most rowers to fit your own fitness level and the intensity you want. Listen to your favorite podcast for a more relaxing pace or go harder with your own motivating soundtrack.

• They give a low-impact, full-body workout, with extra emphasis on the quads, biceps and – surprisingly – the core.

• The full-body effort really amps up the number of calories burned, making this a great way to lower your body fat percentage (while building lean muscle).

• You can row at a steady pace or using high-intensity interval training (HIIT).

• And you can row for a brief warmup or as the centerpiece of your workout.

Take a moment to learn proper form. Rowing is simple, but you want to be sure you’re doing it right. You can watch a YouTube video or ask one of our staff members for a quick lesson.

USRowing has declared June 1 National Learn to Row Day. Learn more here.

Local sweet corn at its height of freshness is delicious straight off the cob. Here, those kernels are tossed together with other summery ingredients and simple dressing of olive oil and lime juice for a colorful, refreshing salad that’s portable for picnics and potlucks and infinitely adaptable. This recipe is lightly adapted from one in “Pizza Night,” and while it would indeed go well with your favorite slice, it also makes a nutrition-packed meal on its own when embellished with protein-rich edamame and feta cheese. It’s also good with chips. Serves 4. – Susan Puckett

Ingredients

• 1 cup frozen, shelled edamame
• Kernels from 4 ears of corn
• 1 pint cherry or grape tomatoes, halved
• ½ teaspoon flaky sea salt or kosher salt, plus more, to taste
• Freshly ground black pepper
• ¼ cup extra virgin-olive oil, plus more, to taste
• 3 tablespoons fresh lime juice, plus more, to taste
• 1 cup torn fresh basil leaves
• ¼ cup torn fresh mint leaves, finely chopped chives, or finely chopped green onions
• 1 avocado, peeled, seeded, and diced
• 4 ounces feta cheese, preferably in brine, cut in 1/8-inch-thick slabs

Instructions

1. In a small pot of boiling water, blanch the edamame for 15 seconds. Drain and rinse under cold water; pat dry.
2. In a large bowl, combine the corn, tomatoes, edamame, ½ teaspoon salt, and pepper to taste. Add the olive oil and lime juice and toss.
3. Taste and adjust seasonings, lime juice, and olive oil as desired.
4. Add the basil, mint, avocado, and feta. Toss gently and serve immediately.

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

Everybody loves pickleball, it seems. But did you know that working out can give you a huge advantage on the court?

It’s true. If you want to have more endurance on the (smaller than tennis) court, more power in your swing, and more ability to make those shots – all the time smiling – then you need to come in here and join us for stretching, strength and endurance training.

Pickleball champs and trainers alike share some solid recommendations.

First, it’s important to stretch before playing. You want to warm up with squats for thighs and glutes, rotational twists for the obliques, and other stretches for arms and back.

They’ll even feel good. (If they don’t, then stop.)

Core strength is critical in pickleball, especially rotational core strength – like it is in tennis, golf and other sports.

Also important are the glutes (also known as your butt). We suggest lunges with a pause for balance, and simple glute bridges, or hip raises. Pickleball requires quick stops and starts, so it’s important to stay balanced.

For endurance, look at High Intensity Interval Training as a smart way to mimic the game while building stamina. This basically means working for a time interval (say, 40 seconds) and then resting for another interval (maybe 20 seconds).

The bottom line is clear. If you want to enjoy pickleball safely and competitively, then you’ll benefit from working out with us. So, come on in and let’s get going!

Boneless, skinless chicken thighs are a low-fat, low-cost protein source that’s convenient to have on hand. But without the skin and bones to keep them moist and hold them together, they can use some extra TLC in the prep. Here’s one fast and easy idea worth keeping in your back pocket, adapted from a recipe in Yasmin Fahr’s “Cook Simply, Live Fully. Serves 4. – Susan Puckett

Ingredients

• 2 tablespoons full-fat Greek yogurt
• 2 tablespoons grated Parmesan
• 1 teaspoon ground sumac (optional)
• 1 teaspoon ground cumin
• 1 teaspoon kosher salt, plus more, as needed
• 2 limes, zested and thinly sliced into rounds
• 2 tablespoons olive oil
• 1 ½ pounds boneless, skinless chicken thighs, cut into 2-inch pieces
• 2 or 3 tablespoons chopped fresh parsley, cilantro, or mint
• Rice and green salad for serving (optional)

Instructions

1.  Heat a broiler with a rack 6 inches from the heat source to high.
2. In a large bowl, combine the yogurt, Parmesan, sumac (if using), cumin, 1 teaspoon of salt, the lime zest, and 1 tablespoon of the olive oil. Add the chicken to the bowl and stir to coat.
3. Arrange the lime rounds on a sheet pan (lined with parchment for easy clean-up if desired). Drizzle with the remaining olive oil and spread them out. Arrange the chicken pieces on the pan.
4. Set the pan under the broiler and broil until the tops of the chicken pieces are lightly browned, 6 to 7 minutes. Turn the chicken pieces over and broil 4 or 5 minutes longer, or until the chicken starts to darken. (To test for doneness, cut through a thick piece with a knife to see if the juices run clear.) If the chicken is charring too quickly, move the pan down a rack to finish cooking.
5. Remove from the oven and sprinkle with the chicken and limes (which you can eat) with the herbs. Serve with rice and salad, if desired.

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

At every stage in life, physical health is tied to mental health. When we feel good physically, we’re more likely to feel good mentally, as well.

And with dementia, depression, anxiety and loneliness higher among people later in life, this is one more reason to get or stay physically fit.

The World Health Organization has six tips for good mental health, and May is Mental Health Awareness month. Four of WHO’s reasons are clearly connected to physical fitness.

1. Be active

2. Enjoy walks with your family and friends.

3. Get 8 hours of sleep every day.

4. Eat healthy.

5. Talk about your feelings with someone you trust.

6. Look for professional help if you need it.

What could be clearer that exercise is essential for our ongoing mental health?

We know from other sources, as well, that exercise is good for our brains. It boosts body chemicals that lower stress and improve mood, focus and energy. Exercise even builds up the capacity of parts of your brain associated with memory and learning, the hippocampus and the prefrontal cortex.

Fitness centers like ours provide invaluable opportunities for social connections and support, leading to even better health, at a time in life when many people struggle with isolation.

Join us – and start feeling and thinking better right away.

>Go here for more resources for older adults.

It’s hard to believe a pot of chili could be so filling and flavorful without a speck of meat or any added fat. But this recipe, lightly adapted from one in Toriano Gordon’s “Vegan Mob,” proves it can be done! Just toss everything in the pot and crank up the burner while you assemble some bowls of your favorite toppings — vegan or non-vegan. Crack open a bag of chips, invite some friends over, and you’ve got a party! Serves 8-10. – Susan Puckett

Ingredients

• 1 (15-ounce) can each of pinto, kidney, black and cannellini beans, rinsed and drained
• 1 medium zucchini, diced
• 1 medium summer squash, diced
• 1 medium red onion, diced
• 1 medium white or yellow onion, diced
• 2 or 3 large garlic cloves, thinly sliced
• 2 (15-ounce) can tomato sauce
• 1 cup vegetable broth (plus more, if needed)
• ¼ cup chili powder (plus more, to taste)
• 1 tablespoon kosher salt (plus more, to taste)
• 1 dried chipotle pepper (or 1 teaspoon powdered, or diced chile in adobe sauce)

Optional: Cooked rice, diced tomato, diced green onions, shredded vegan cheese

Instructions

1. In a heavy stockpot, combine beans, vegetables, garlic, tomato sauce, broth, chili powder, 1 tbsp salt, chipotle. Stir to blend well.
2. Cook over medium heat, stirring occasionally, until steam rises from the pot and ingredients are heated through, about 10 minutes.Cover. Cook 30 minutes more.
3. Remove the lid and taste for seasonings, adding more salt and chili powder if desired.
4. Ladle in bowls. Add rice if desired and serve with tortilla chips and accompaniments of choice on the side.

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

It’s no secret that some racial minorities have higher rates of heart disease, certain types of cancer, and other health problems that can increase after age 50 or so.

Plus, minority communities are often under-represented in the fitness, health and medical fields. And cultural barriers present extra challenges to access and treatment.

So, April has been designated as National Minority Health Month by the US Department of Health and Human Services Office of Minority Health.

“In 1915, Booker T. Washington established National Negro Health Week, which later became National Minority Health Month,” said HHS Secretary Xavier Becerra. “This month-long celebration has evolved into a vital platform for encouraging people to access health care and take other actions to improve their wellbeing.’

The theme for 2024 is “Be the Source for Better Health: Improving Health Outcomes Through Our Cultures, Communities, and Connections.” HHS says it’s about understanding how unique environments, cultures, histories, and circumstances impact overall health of various populations.

Non-medical factors like poverty, limited access to health care, fitness opportunities, proper nutrition, lack of education, and racism contribute to health disparities and inequities. Simply promoting healthy choices won’t do the job, the government says, adding:

“Considering the conditions in the environments where people are born, live, learn, work, play, worship, and age is fundamental to improving health and reducing longstanding disparities affecting racial and ethnic minority and AI/AN populations.”

Visit the National Minority Health Month 2024 website to find resources, social media messages, graphics, and information on how to Be the Source for Better Health.

If you’re a fan of coconut cream pie, you’ll love this genius make-ahead breakfast idea lightly adapted from a recipe in Kat Ashmore’s “Big Bites.” Thickened with tiny, antioxidant-rich chia seeds, these grab-and-go treats arecreamy, filling, refreshing, and packed with nutrients and fiber.A sprinkling of toasted coconut adds crunch. Serves 4. – Susan Puckett

Ingredients

• 1 cup full-fat coconut milk
• 2 cups unsweetened almond milk
• ¼ cup maple syrup
• 1 teaspoon vanilla extract
• 1 ½ cups old-fashioned oats
• 1/3 cup chia seeds
• ¼ teaspoon kosher salt
• 1/8 teaspoon ground cinnamon
• Optional toppings: toasted shredded unsweetened coconut, strawberries, blueberries, peaches, mango, banana, toasted sliced almonds

Instructions

1. Have ready four 12- to 16-ounce lidded wide-mouthed glass jars or other containers.
2. Shake or stir the coconut milk to blend if the cream and water have separated, then pour 1 cup of the blended coconut milk into a large bowl.
3. Add the almond milk, maple syrup, vanilla, oats, chia seeds, salt, and cinnamon. Whisk until thoroughly combined.
4. Divide among the jars, cover with lids, and refrigerate overnight. (The oats will keep in the refrigerator up to a week.)
5. Serve with coconut or fruit of choice.

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

Our friend James misses the pandemic lockdown.

“That’s when I lost so much weight and got super-lean,” he says wistfully. “It’s too hard to eat right when I can go to restaurants and have huge servings. Too much temptation!”

Forced eating at home might’ve made it easier for James, 60, to restrict his calories. Restaurants can be danger zones when you’re trying to eat healthy.

Keep your guard up and remember these simple tips.

1. No bread or chips before the meal.
2. Order chicken and fish that’s baked or broiled, not fried. And no breading.
3. Skip anything that’s “all you can eat.”
4. Share entrees or ask the waiter to box up half before he brings it to your table.
5. Get salads without meat, cheese and croutons; ask for dressing on the side.
6. Limit liquids to water, tea and coffee. Evensmoothies can be jacked up with sugar. Cocktails and wine? Empty calories, and hard to stop after one.
7. Avoid fried appetizers or anything breaded, wrapped in cheese, or dripping in sauce.
8. Enjoy vegetables. Ask them to be steamed without added salt. Ask your waiter to sub them for starchy rice or baked potato.
9. Don’t be afraid to ask. Your waiter should know enough about the food to offer healthy substitutes. At fast-casual restaurants, ask for half the normal servings of high-calorie components, like rice.
10. We all love French fries and ice cream. Try to do without. If you can’t, share an order just occasionally.

Branzino is a mild, flaky white fish from the Mediterranean Sea that’s traditionally served whole, roasted or grilled, with little more than a squeeze of lemon to accentuate its naturally sweet, delicate flesh. Due to overfishing, much of it nowadays is farm-raised, making it widely available throughout US markets. In this recipe, adapted from one in Olga Massov and Sanae Lemoine’s “Hot Sheet,” branzinois the centerpiece of a fast, low-carb, one-pan meal. Rainbow trout or snapper will work just as well. Serves 2-4. – Susan Puckett

Ingredients

• 12 ounces asparagus, woody ends trimmed
• 2 bunches scallions, trimmed of dark green parts with roots intact
• 2 tablespoonsextra-virgin olive oil, plus more for drizzling
• Kosher salt and freshly ground black pepper
• 2 head-on whole branzino, gutted and scaled (1to 1 1/2 pounds each); or 4 skin-on fillets of approximately the same size and shape (about 4 to 6 ounces each)
• 2 teaspoons minced garlic
• 1 lemon, thinly sliced, plus lemon wedges for serving
• 8 sprigs flat-leaf parsley (plus extra for garnish)
• 4 sprigs thyme, rosemary, or oregano (plus extra for garnish)
• Flaky sea salt

Instructions

1. Position rack in middle of oven. Preheat to 450. Line a sheet pan with parchment paper.
2. Place asparagus and scallions on parchment-lined pan. Drizzle with 2 tablespoonsoil, season with ½ teaspoon salt and a few grindings of black pepper. Shake pan lightly to coat.
3. Pat dry fish dry and drizzle both sides with a little olive oil. If using whole fish, season inside and out with salt and pepper and stuff the fish cavities with garlic, lemon slices, and herb sprigs. If using fillets, sprinkle the flesh side with salt and pepper and cover two of the filletsevenly with the minced garlic, lemon slices, and herb sprigs. Lay the remaining fillets on top of each, flesh side down.
4. Set reassembled fish on top of vegetables. Transfer pan to oven and roast 12 to 15 minutes or until the fish skin starts to blister, flesh turns opaque, flakes with fork.
5. Remove from oven and let rest 5 minutes. (Fish will rise in temperature a few degrees out of oven, so don’t overcook.)
6. Garnish fish and vegetables with extra herbs and serve with lemon wedges for squeezing, olive oil for drizzling, and flaky sea salt for sprinkling.

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

Having a positive attitude is good for you and even increases the likelihood of living longer.

It might be because upbeat people are also likelier to be active more than Debbie Downers – that the brain-body connection is real, indeed.

But one group of researchers reported “older individuals with more positive self-perceptions of aging… lived 7.5 years longer than those with less positive self-perceptions of aging.”

Another found that a positive outlook boosts heart health, even among people with a family history of heart disease.

And people with a positive outlook live longer, have fewer heart attacks, and struggle less with depression.

Need more?

• Smile and laugh, even if you’re faking it – studies show we get the same physical benefits by just going through the motions.
• Write down or say something you’re grateful for every day.
• Call or see a friend or loved one.
• Let go of what you can’t control – like traffic, past mistakes, and other people.

A recent Time article pointed out other personality traits to improve longevity:

• Conscientiousness
• Purpose
• Being outgoing
• Staying on an even keel

We can’t necessarily change all our personality traits. But we can try to be more positive in words, thoughts, and actions. We can take responsibility, be more social, and not overreact to everything that comes along.

And we can choose to move our bodies with purpose every single day.Sources: Journal of Personality and Social Psychology, John’s Hopkins, WebMD

Peperonata is a rustic southern Italian dish of stewed sweet peppers, tomatoes, lots of garlic, and other savory ingredients. In this recipe, adapted from Ashley Rodriguez’s “Rooted Kitchen,”the mixture is a simmering sauce for boneless, skinless chicken thighs. But it would be just as delicious paired with shrimp, fish, white beans, or tofu for a low-carb, gluten-free meal. Serves 4-6.RECIPE HERE – Susan Puckett

Ingredients

• 4 boneless, skinless chicken thighs
• Kosher salt
• 1 recipe Peperonata (recipe follows)
• 2 tablespoons coarsely chopped Italian parsley, basil, or mint
• Polenta, pasta, rice, or crusty bread for serving (optional)

Instructions

1. Season both sides of the chicken thighs with about 1 teaspoon of salt.
2. Scrape the Peperonata into a large skillet and submerge the chicken in the mixture. Bring to a simmer over medium-high heat, then reduce the heat to low and simmer for 20 minutes, flipping the chicken halfway through.
3. With tongs, remove the chicken to a cutting board, let cool slightly, then slice the chicken into ½-inch-thick strips. Return the strips to the pan and simmer for 10 minutes longer to fully heat through.
4. Taste and adjust seasonings, if needed. Serve warm, over pasta or grain of choice if desired, garnished with chopped herbs.

Charred Peperonata

• 2 pounds sweet peppers, cored, seeded, and sliced lengthwise into ½-inch-wide strips (use multi-colored peppers or all red — all green can be too bitter)
• 8 ounces cherry tomatoes
• 1 medium yellow onion, halved and sliced
• 10 garlic cloves, sliced
• ½ cup extra-virgin olive oil
• ¼ cup red wine vinegar
• 2 teaspoons honey
• 2 teaspoons kosher salt (plus more, to taste)
• ½ teaspoon smoked paprika
• ¼ teaspoon red pepper flakes
• ½ cup fresh basil leaves

Instructions

1. Preheat the oven to 400 degrees. In a large bowl, combine the peppers, cherry tomatoes, onions, garlic, chile flakes, oil, vinegar, honey, 2 teaspoons salt, paprika, and red pepper flakes. Stir well to combine. Spread in a 9-by-13-inch pan.
2. Roast for 30 minutes; stir and roast 30 minutes longer. Stir in the basil and continue to roast another 30 minutes or longer, until the peppers are meltingly tender, charred in some places, and almost saucy — about 1 ½ hours total.
3. Allow the mixture to cool, the pack in a jar or other airtight container with a lid. The Peperonata will keep in the fridge for up to 2 weeks or in the freezer for up to a year.

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

In the world of older woman taking control of their health, Vera is a myth-busting superstar.

She works out several times a week with weights, machines, and cardio to stay strong and flexible in retirement.

She’s remarkable for doing what should be less remarkable in our society: Exercising regularly to improve her health and quality of life.

Vera started working out a few years ago when she noticed her golf drives weren’t going as far as they used to go. And she’d get tired doing household chores. Visiting her grown daughters for walks in Chicago and New York caused her back to hurt.

Vera, above, wasn’t having any of that. She found a gym offering small group training for people over 50.

“I went in and thoroughly loved it,” she says. “The other people were in the same age bracket. The staff was very welcoming. There was no judgment. It’s all about improving what you can do, not competing with others.”

Her golf swing came roaring back. So did her confidence with the tasks of ordinary life, like putting away groceries and getting out of the car.

Vera proves how ridiculous stereotypes are about “little old ladies” getting frail and week. She has made her life better through exercise, gaining strength and vigor along the way. Come see us, and we’ll help you do the same.

This bold-flavored vegan entrée tastes like it’s been simmering for hours yet takes less than 30 minutes to prepare. It’s adapted from Kat Ashmore’s “Big Bites: Wholesome, Comforting Recipes That Are Big on Flavor, Nourishment, and Fun” and consists of inexpensive staples you already have. Canned chickpeas are the principal protein source, delivering vitamins, minerals, and fiber. Pair with greens and a whole grain such as brown rice. Serves 2-3. – Susan Puckett

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 or 3 garlic cloves, minced
• 1 teaspoon ground turmeric
• ½ teaspoon curry powder
• ¼ teaspoon cumin
• Pinch of cayenne pepper (optional)
• 1 tablespoon tomato paste
• Kosher salt and freshly ground black pepper
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 medium tomato, diced
• ¼ to 1/2 cup full-fat coconut milk
• 1 (5-ounce) bag baby spinach (about 5 cups)
• 1 or 2 cups cooked brown rice for serving
• 2 tablespoons chopped fresh cilantro for serving (optional)

Instructions

1. In a large, heavy saucepan, heat the oil over medium heat. Add the onions and cook, stirring, for 3 or 4 minutes, until tender.
2. Add the garlic, turmeric, curry powder, cumin, and cayenne (if using), tomato paste, ½ teaspoon salt, and a few grindings of black pepper. Cook, stirring, for a minute or two, or until the mixture is fragrant and the tomato paste darkens.
3. Add the chickpeas, ¼ cup water, and the tomato and bring to a simmer. Cover the pan, reduce the heat to medium-low, and simmer for 5 more minutes.
4. Stir in ¼ cup of the coconut milk and the spinach, in batches, if necessary, stirring as it cooks down. Add another ¼ teaspoon of salt and simmer, uncovered, for 3 to 4 minutes, until most of the liquid has evaporated, adding a splash more coconut milk if you prefer a creamier consistency. Taste and adjust seasonings as desired.
5. Serve over rice and sprinkle with cilantro, if using.

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

Up to 80% of adults in Western countries have back pain at some point in their lives. It’s chronic for some and can be debilitating.

It can be hard to figure out why it’s happening or how to feel better. And everybody wants a magic pill.

But we know there’s a better way: movement.

A fitness program that combines strength, flexibility, aerobic fitness is beneficial, the National Institutes of Health says. “Increasing core muscular strength can assist in supporting the lumbar spine. Improving the flexibility of the muscle-tendons and ligaments in the back increases the range of motion and assists with the patient’s functional movement. Aerobic exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.”

Let’s discuss the best exercise options for you. In the meantime, review these five facts about low back pain in America.

1. Low back pain is the second most common cause of disability.
2. It costs $90 billion a year.
3. Exercise helps; doing nothing and hoping for the best just delays recovery.
4. Studies show flexibility of the lumbar spine and hamstrings, core stabilization, and muscular strength significantly reduce low back pain.
5. If you have low back pain, first see your doctor to rule out serious causes. Then start moving. Come see us to learn more about strength training, aerobic exercise, yoga, Pilates, tai chi and more.

This version, lightly adapted from one in “Start Here: Instructions for Becoming a Better Cook” by Sohla El Waylly,pops with flavor and crunch supplied by grapes, toasted walnuts, and blue cheese. It’s a sturdy alternative to flimsy lettuce salads and a great way to use up a half-bunch of celery before it dies in the crisper. It easily accommodates leftover bits of rotisserie chicken, boiled shrimp, hard-boiled egg, or other proteins to make it a nutrition-packed meal in itself. Serves 4. – Susan Puckett

Ingredients

Dressing:

• 1/3 cup buttermilk
• 2 tablespoons Dijon mustard
• 1 tablespoon mild honey
• 2 teaspoons extra-virgin olive oil
• 1 tablespoon lemon juice, plus more, to taste
• Kosher salt and coarsely ground black pepper

Salad:

• 8 medium celery stalks (leaves plucked and reserved)
• 1 small sweet, crisp apple, such as Gala or Fuji
• 1 cup seedless grapes
• ¼ cup coarsely chopped, toasted walnuts
• ¼ cup coarsely crumbled blue cheese

Instructions

1. Make the dressing: In a large bowl, whisk together the buttermilk, mustard, honey, olive oil, and lemon juice. Season to taste with salt and pepper.
2. Make the salad: Thinly slice the celery crosswise on the diagonal. Core and thinly slice the apple. Cut the grapes in half. Add the celery, apple slices, and grape halves to the bowl of dressing and toss to combine.Taste and add more lemon juice, salt, and pepper if desired.
3. Divide among serving plates, along with some of the dressing in the bowl. Top with blue cheese, nuts, and celery leaves, and serve. Leftovers may be stored for a day in a covered container in the refrigerator.

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

How do you want to be seen now and as you continue to mature?

If you’re like most people, you want to continue aging as your own fabulous self, not as some stereotype society imposes on “older” people.

That’s the lesson from Instagram star Lyn Slater, a 70-year-old fashionista out with her first book, “How to Be Old: Lessons in Living Boldly from the Accidental Icon.”

Regardless of whether you’re also “fashion forward” or prefer jeans or athleisure, this approach is spectacular to continue maturing in a healthy, positive way –enjoying what you want for as long as possible.

Slater presents “an alternative model of older life: someone who defied the stereotypes, refused to become invisible, and showed that all women have the opportunity to be relevant and take major risks at any stage of their life,” her publisher says. “Youth is not the only time we can be experimental.”

Fitness is a big part of living your best life at any age, including for Slater.

“I bike at least 18 miles 4x a week,” Slater writes. “You save your joints, get to ride through beautiful scenes and nature if you are lucky enough to have some nice trails around, the wind on your face when you are flying downhill makes you feel free and energetic, and you get to meet amazing people along the way.”

Well, there’s nothing “accidental” about any of that!