Healthy Edge Magazine JAN2025 Earth Origins Market by HFAI

inside

• Boost your metabolism

• Healthy food swaps

• Vision support

comfort in a bowl

oatmeal

A catchall for a familiar breakfast staple, the term “oatmeal” may refer to oat groats, quick or instant oats, rolled or oldfashioned oats, Scottish oats, or steel-cut oats. All five forms of oatmeal are tasty and offer a host of health benefits.

High-fiber foods like oats support weight management because they help you feel full longer. The soluble fiber in oats is called beta glucan, and it supports healthy digestion by promoting regularity and a flourishing gut microbiome. Beta glucan may also help lower cholesterol levels and support good blood-sugar management. Steel-cut oats have a lower glycemic load, so they may be a healthier carbohydrate for people with diabetes (versus instant oatmeal, with its high glycemic index).

Oats contain avenanthramides, a type of antioxidant that is unique to oat grains and helps lower inflammation and improve heart health. Other nutrients in oats include vitamin B1 (thiamine), biotin, copper, manganese, and phosphorus.

Despite its association with breakfast, oatmeal can be eaten at any time of the day. It makes a great addition to a variety of dishes, from savory to sweet. Try using oats to bulk up burgers, meatballs, or meatloaf. Add oatmeal to your favorite cookie or pancake recipe—or blend it into your morning smoothie—to make it a heathier treat. Top yogurt or fruit with granola to add fiber and flavor.

Note: Although oats are a gluten-free food, people with celiac disease or gluten sensitivity should read packages carefully and purchase only oats or oatmeal that are labeled gluten free. ●

SELECTED SOURCES “Health benefits of oatmeal,” www.WebMD.com, 10/14/24 • “Take a fresh look at oatmeal—it’s not as simple as you think” by M. Merschel, American Heart Association, www.Heart.org, 9/1/22 • “What makes oatmeal the ideal breakfast for heart health and weight loss?” by R. Londre, www.MayoClinicHealthSystem.org, 10/29/24

know this trending natural remedy.

2024

ERIN SCOTT

Everything is new!

Turning a page on the calendar takes on special meaning when it signals the arrival of a new year. We hope 2025 will be the year that brings you more energy, less weight to carry around and overall enhanced health.

If you find your energy flagging, consider trying shilajit, a Himalayan compound that offers vitamins, minerals and fulvic acid, a compound that may support mineral balance. Shilajit users report less fatigue and more energy (page 17).

Too much weight on your frame can drag you down. If diet and exercise don’t seem to be working, you may benefit from herbal help. See page 24 for a look at berberine and InnoSlim, a patented blend of the herbs astragalus and Panax notoginseng, along with the antioxidant flavonoids in citrus fruits, green tea, and cinnamon. You’ll find other weight-loss strategies on page 20.

Normal aging can bring changes in vision. On page 22 check out nutrients that can lower your risk of developing cataracts.

There’s no better place to be in winter than in a warm kitchen, with a pot of soup bubbling on the stove. This month’s food feature, beginning on page 12, is all about soup recipes. Generally associated with cooking meats, braising is a technique that also lends itself to producing delicious vegetable dishes. Get started on page 26. We also have tips this month on healthy food swaps: See page 18 to learn what to do to add a nutrition boost to your dishes.

Page 5 is the place to go for a festive lemon poppy seed cake recipe that’s bursting with citrus flavor. It’s sunshine in a slice!

Be well, and have the happiest new year—

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor Kelli Ann Wilson

Creative Director

Michelle Knapp

Production/Graphic Designer

Chelsea Sullivan

Chief Operating Officer

Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

Client Services Director - Advertising & Digital Ashley Dunk (x190)

Vice President – Retail Sales and Strategic Partnerships

Anna Johnston (Anna.Johnston@TasteforLife.com)

Chairman and Founder T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2025 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034

Mary Ann O’Dell, MS, RDN

Lemon Poppy Seed Loaf Cake

From The Elements of Baking by Katarina Cermelj ($35.99, Mobius, 2024)

Lemon Poppy Seed Loaf Cake

1 c caster (superfine) or granulated sugar

Zest of 3 unwaxed lemons

¾ c dairy-free milk, room temperature

½ c sunflower or vegetable oil

4 Tbsp lemon juice

½ tsp vanilla paste (or 1 tsp vanilla extract)

2½ c plain (all-purpose) flour

¼ c almond flour

3 tsp baking powder

½ tsp salt

2 Tbsp poppy seeds, plus additional for sprinkling

Lemon Icing

1 c icing (powdered) sugar, sifted

6–7 tsp lemon juice

½ tsp vanilla paste

Lemon Poppy Seed Loaf Cake

1. Adjust oven rack to middle position. Preheat oven to 350°. Line a (9x5-inch) loaf tin with baking paper.

2. Add sugar and lemon zest to a large bowl, and use your fingertips to rub zest into sugar. (This helps to release the essential oils from the zest to make your cake extra lemony and fragrant.)

3. Add dairy-free milk, oil, lemon juice, and vanilla. Whisk until combined. The mixture might curdle slightly owing to the acidic lemon juice, but that’s okay.

4. In a separate large bowl, whisk together flour, almond flour, baking powder, salt, and poppy seeds.

5. Add wet ingredients to dry, and whisk well until you get a smooth cake batter with no flour clumps. Be careful not to over mix batter.

6. Transfer batter into prepared loaf tin and smooth out top.

7. Bake for about 1 hour or until well-risen, golden brown on top, and an inserted toothpick or cake tester comes out clean. If cake starts browning too quickly, cover it with foil (shiny side up) and continue baking until done.

8. Allow cake to cool in tin for about 10 minutes. Transfer cake out of tin and onto a wire rack to cool completely.

Lemon Icing

1. Stir together icing (powdered) sugar, the 6 teaspoons of lemon juice, and the vanilla paste to a thick icing with no clumps. If it is too thick, add an extra 1 teaspoon of juice.

2. Drizzle lemon icing over cooled cake,

spreading it evenly across top with the back of a spoon and letting it drip down sides. You can sprinkle on some extra poppy seeds for decoration, if you wish.

3. Allow icing to set and dry out slightly (at least for 30 minutes at room temperature) before slicing and serving.

Kitchen Note: The texture of this loaf cake is absolutely perfect. The simple lemon icing on top adds an extra tangy kick. This vegan version isn’t quite as domed as eggcontaining loaf cakes will be, but it still has a rounded top just waiting for that drizzle of icing. Vanilla paste has a more robust vanilla flavor than vanilla extract, and it adds a visual appeal with its flecks of color from the vanilla bean pods. If you can’t find vanilla paste, substitute vanilla extract. Almond flour adds richness and a more tender, delicate crumb. You can replace the almond flour with an equal weight of all-purpose flour. Avoid using canned coconut milk in place of the dairyfree milk, as it can make the cake too greasy and dense. Store this cake for 3 to 4 days in an airtight container in a cool, dry place.

Per serving (made with almond milk and sunflower oil; serves 12): 305 Calories, 4 g Protein, 0 mg Cholesterol, 48 g Carbohydrates, 27 g Total sugars (26 g Added sugars), 1 g Fiber, 11 g Total fat (1 g sat), 200 mg Sodium, ★★ Vitamin E, Phosphorus, ★ Calcium

2 hr prep time makes 1 loaf cake

eat these foods to counter antibiotics

Antibiotics have saved many lives, but while eliminating harmful bacteria they also wipe out healthful bacteria in the gut. If you need a round of antibiotics this season, keep in mind that certain foods can help restore the balance.

Immunologist Pawel Kiela, DVM, PhD, told the New York Times that onions, garlic, leeks, bananas, asparagus, artichokes, oats, and legumes are excellent choices due to their high-fiber content. (Healthful bacteria tend to thrive on fiber.) Fermented foods such as kimchi and kefir can also help, as they contain diverse species of “good” bacteria.

SOURCE “What should I eat while taking antibiotics?” by Isobel Whitcomb, New York Times, www.NYTimes.com, 10/29/24

Did You Know?

In addition to offering high amounts of fiber and other nutrients, apples contain significant levels of healthful bacteria. The apple is “acting like a probiotic in addition to acting like a prebiotic,” according to nutritionist Marie van der Merwe, PhD.

SOURCE “How healthy are apples?” by Isobel Whitcomb, New York Times, www.NYTimes.com, 9/23/24

foods can influence prostate health

A long-term study of men with low-grade prostate cancer concluded that a healthy diet may contribute to a lower risk of progression to more aggressive stages of the disease.

Lead author Zhuo Tony Su, MD, of the Johns Hopkins University School of Medicine, explained that the study utilized a scoring system to assess the inflammatory or anti-inflammatory potential of participants’ diets. “Higher scores indicate a diet that may cause more inflammation, which in turn, may contribute to the development and progression of prostate cancer,” Dr. Su said.

A low-inflammation diet includes healthy fats such as olive oil and those from omega-3-rich seafood; whole grains; vegetables and fruits (especially berries); beans and other legumes; and nuts. Heavily processed foods tend to increase inflammation in the body.

SELECTED SOURCES “Beat inflammation,” www.TasteforLife. com • “Diet quality, dietary inflammatory potential, and risk of prostate cancer grade reclassification” by Z.T. Su et al., JAMA Oncology, 10/17/24 • “Study suggests a healthy diet may help keep low grade prostate cancer from progressing to more dangerous states during active surveillance,” Johns Hopkins Medicine, 10/17/24

tasty heart help!

“Regular strawberry consumption not only lowers cholesterol but also helps reduce inflammation, which is a key driver of heart disease,” says Roberta Holt, PhD, who led a new review of several dozen studies about the berries. “This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events.”

The research team from the University of California, Davis, concluded that nutrients and fiber in strawberries help reduce LDL cholesterol and triglycerides while lowering inflammation. The berries’ rich flavonoid content may also boost brain health.

SELECTED SOURCES “Strawberry (Fragaria x ananassa) intake on human health and disease outcomes: A comprehensive literature review” by P. Charoenwoodhipong et al., Critical Reviews in Food Science and Nutrition, 9/11/24 • “New study reveals strawberries as a powerful ally for heart health,” www.EurekAlert.org, 10/17/24

MyForest Foods MyBacon Original

MyForest Foods MyBacon

Original

There’s a new way meatless with farmgrown mycelium. Crafted from vertically farmed oyster mushroom mycelium, this bacon alternative offers a natural source of protein and fiber. Made with just 5 simple ingredients, MyBacon has the taste, texture and joy factor of real deal bacon. Animal free, gluten free, dairy free and soy free.

There’s a new way meatless with farmgrown mycelium.

Crafted from vertically farmed oyster mushroom mycelium, this bacon alternative offers a natural source of protein and fiber. Made with just 5 simple ingredients, MyBacon has the taste, texture and joy factor of real deal bacon. Animal free, gluten free, dairy free and soy free.

Bucklebury Kids Zeolite with Probiotics

Support immune and digestive health in this natural zeolite formula dosed specifically for kids. Zeolite mineral support detoxification, and probiotics provide immune and gut health support.* The liquid suspension and the natural triple berry flavor make a delicious liquid your kids will take with ease!

Health Thru Nutrition

Skineu Collagen Tripeptides + L-Ergothioneine

This effective skin supplement works from the inside to fight aging on the outside. Studies show the Morikol Marine Collagen Tripeptides in this blend enhance skin hydration, improve elasticity, and reduce the appearance of facial wrinkles within 12 weeks.*

L-Ergothioneine provides antioxidant support, promoting skin cell health.*

Nature’s Sunshine Chlorophyll Sweet Melon Stick Packs

This powerful daily detoxifier is now available in convenient travel-ready stick packs. Chlorophyll natural provides support for digestive, intestinal, and immune health.* It provides antioxidant support and protection against pollutants.* Add to chilled water for a natural refresh!

Blue Dinosaur Banana Bread Snack Bar

Organic bananas, cinnamon and coconut…yum! These tasty paleo-friendly bars are made with just 5 natural ingredients. Packed with lots of natural energy and good fats, they are perfect to have before or after a workout, as a 3pm pick me up or any time you are looking to make a healthier snacking choice.

Osi Magnesium

Osi Magnesium Magnesium Body Lotion + OptiMSM

Magnesium Body Lotion + OptiMSM

Dive into deep hydration with this magnesium lotion, crafted with 25% Ancient Zechstein magnesium concentrate, shea butter, and sweet almond oil. OptMSM is added to support magnesium absorption. The result is a lotion that offers enhanced skin nourishment and joint and muscle support.

Bio Nutrition

Bio Nutrition Pineapple Extract Cleansing Tea

Pineapple Extract Cleansing Tea

This delicious-tasting herbal tea naturally helps the body cleanse.* Formulated with garcinia cambogia to support appetite control, and senna for natural cleansing, plus pineapple extract for refreshing flavor. Enjoy hot or cold. Caffeine free.

Sun Warrior

Sun Warrior Be Well Organic Golden Milk

Be Well Organic Golden Milk

Enjoy the soothing and nourishing experience of golden milk with this convenient powder. The rich blend of organic turmeric, coconut milk, ashwagandha, and a robust mushroom blend and spices is designed to enhance relaxation, nourishment, and stress support for your wellness journey.* Just add to warm milk of choice.

GLP-1 Complex

MyForest Foods MyBacon

Original

Support the natural secretion of GLP-1 with this exciting blend of 8 unique active ingredients. Includes berberine, fenugreek and chromium form normal GLP-1 activation, plus probiotic/postbiotic Akkermansia.* Enhanced with a metabolic blend of cinnamon, alpha lipoic acid and boron.*

Bucklebury Kids Zeolite with Probiotics

Now E-Sport Reaction Powder

Introducing your ultimate gaming ally! This unique formula boosts focus and performance to keep you competitive and energized during marathon gaming sessions.* enXtra ingredient ensures alertness for up to 5 hours.* Includes blue light protection to support eye moisture.* Natural chocolate milkshake flavor.

Health Thru Nutrition

Skineu Collagen Tripeptides + L-Ergothioneine

Seattle Gummy Company Power Up Performance Gummies

L-Ergothioneine provides antioxidant support, promoting skin cell health.*

These pre and during workout gummies contain controlledrelease carbohydrates that boost and sustain energy levels, and a blend of ingredients to help jump-start your workout keeps you going stronger longer.* Includes B vitamins, ginseng, BCAAs and caffeine in an easily digestible gummy form.

Michael’s Health Essential Immune Nutrients

Nature’s Sunshine Chlorophyll Sweet Melon Stick Packs

This new improved blend provides essential nutrients to support the immune system any time of year.* It supplies essential vitamins C and D, but has now been improved with vitamin A, vitamin E, extra zinc, and selenium. Give yourself a solid foundation in immune system support.*

Fit Premium Gummies

Blue Dinosaur Banana Bread Snack Bar

Embark on a fit adventure! These greattasting gummies are made with organic apple cider vinegar and organic green coffee to support digestion, weight control, blood sugar control, and energy.* Plus they’re low in sugar! Ecofriendly package and mission: For every bottle sold, 1 lb plastic is removed and repurposed.

Osi Magnesium Magnesium Body Lotion + OptiMSM

Bluebonnet Micronized Creatine

Support strength, power, muscle growth and recovery with this unflavored creatine powder.* It delivers 5 grams of micronized creatine monohydrate per serving. The micronized powder is easy-tomix, dissolving quickly in water or juice.

The Wellness Company Origin Series Bison Trifecta

Bio Nutrition Pineapple Extract Cleansing Tea

The ultimate blend of nutrients + rare peptides to support daily vitality.* These capsules supply freeze-dried heart, liver and kidney organs to yield a complete bioavailable multivitamin. Naturally occurring heme iron boosts energy and endurance, while natural peptides promote collagen production for resilient tissues.*

Omne Diem

Sun Warrior Be Well Organic Golden Milk

Muscle Elite Caffeine Free

Stimulate 11x more muscle protein synthesis than whey protein alone with this expertly formulated product.* It delivers free essential amino acids, fully balanced electrolytes, plus ginseng and beet to optimize muscle metabolism, increase endurance and promote performance.* All without caffeine! Use for pre-, intra- or post-workout.

no gluten, no problem!

satisfy your comfort food cravings

Whether you are gluten intolerant, have celiac disease, or want to reduce your gluten intake, eating glutenfree can be a healthy and sometimes necessary option. However, sticking to a strict gluten-free diet can be challenging—especially when you’re craving comfort foods like pizza or breaded chicken.

Don’t worry, we’ve got you covered with delicious, gluten-free versions of two comfort food classics.

Gluten-Free Grilled Pizza with Fresh Tomatoes and Basil

From the Taste for Life test kitchen

½ c warm water

1¼ tsp active dry yeast

1 tsp unrefined cane sugar

½ c sorghum flour

½ c almond flour

⅛ c potato starch

1 tsp xanthan gum

¼ tsp salt

25 min prep time + ½ hour crust rise time makes a 9-inch pie serves 3

1 Tbsp olive oil, plus additional for oiling hands and crust

½ tsp cider vinegar

½ c pizza sauce

1 c shredded mozzarella cheese

2 medium-size tomatoes, sliced ¼-inch thick

¼ c thinly sliced fresh basil leaves

1. Add water to a small bowl. Stir in yeast and sugar. Set aside for 5 minutes.

2. Using a whisk, mix sorghum flour, almond flour, potato starch, xanthan gum, and salt in a large bowl.

3. Add 1 tablespoon of the oil and ½ teaspoon of the vinegar to yeast mixture. Using an electric hand mixer, slowly add yeast mixture to flour mixture. Mix for 5 minutes. Dough will be sticky.

4. Oil a 10x10-inch piece of unbleached parchment paper. Place parchment paper on a baking sheet. Scrape dough from bowl onto parchment paper.

5. Oil your hands well. Using oiled hands,

shape dough into an 8-inch circle. Prick dough a few times with a fork. Set dough aside to rise, uncovered, in a warm, draft-free area for 30 minutes. (Dough will expand to approximately 9 inches in diameter.)

6. Have pizza sauce, shredded mozzarella, sliced tomatoes, and basil ready near grill. Heat grill to Medium.

7. Carefully brush top of crust with 1 teaspoon of the oil. Take parchment paper with pizza crust still attached to it, and flip it onto grill so oiled side is face down on grill and parchment paper side is face up. Using a pair of metal tongs, slowly peel parchment paper away from crust. Discard parchment paper.

8. When underside of crust begins to blister and brown, flip it. (This can take anywhere from 5 to 10 minutes, depending on type of grill.)

9. Quickly spread tomato sauce over crust. Top with cheese and tomatoes. Grill pizza for about 5 minutes, until cheese is melted and crust is cooked through.

10. Using a grill spatula, carefully slide pizza off grill and onto a serving platter. Garnish with basil, cut into slices, and serve.

Kitchen Note: This pizza recipe makes a soft and chewy crust that can be topped with any of your favorite toppings.

Per serving: 408 Calories, 16 g Protein, 37 g Carbohydrates, 4 g Fiber, 23 g Total fat (6 g sat), 511 mg Sodium, ★★★★ Phosphorus, ★★ Vitamin C, K, Calcium, ★ Vitamin A, B12, Potassium, Zinc

Gluten-Free HoneyMustard Pretzel Chicken

From the Taste for Life test kitchen

1 lb boneless skinless chicken breast

¼ c olive oil

¹⁄³ c gluten-free whole-grain mustard

2 Tbsp honey

1 Tbsp apple cider vinegar

¼ tsp garlic powder

30 min prep time serves 4

Salt and freshly ground black pepper to taste

1½ c crushed plain gluten-free, dairy-free pretzels*

1. Preheat oven to 425°.

2. Cut chicken into 3- by ¾-inch strips. Set aside.

3. In a bowl, whisk together oil, mustard, honey, vinegar, garlic powder, and salt and pepper to taste. Set aside half of the honey-mustard for a dipping sauce. Pour remaining half of mixture into a large shallow plate.

4. Coat each chicken strip in honey mustard. Then dredge each strip in crushed pretzels.

5. Place chicken onto an oiled baking pan. Bake for 7 minutes and flip. Bake for another 7 to 10 minutes, or until chicken is cooked through.

6. Serve chicken strips with reserved honeymustard dipping sauce.

*Crush the pretzels into small pieces, so they will adhere to the chicken more easily.

Per serving: 383 Calories, 28 g Protein, 25 g Carbohydrates, 1 g Fiber, 19 g Total fat (3 g sat, 11 g mono, 2 g poly), 233 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★ Vitamin B6, ★★ Phosphorus, Selenium, ★ Pantothenic acid

soup’s on! make yourself a

bowl

Winter’s here, and a cup of soup can cheer the soul. These recipes offer seasonal flavors for both vegans and meat eaters alike.

Ginger-Carrot Soup

From the Taste for Life test kitchen

3 Tbsp olive oil

2 c diced leeks (white and light green parts)

1½ c diced onion

1 Tbsp minced fresh ginger root

1 tsp ground ginger

4½ c peeled and diced carrots

5 c low-sodium vegetable broth

1 c orange juice

Salt and freshly ground black pepper

1. Heat oil in a soup pot set over medium heat. Add leeks and onion. Sauté vegetables until tender, about 10 minutes.

2. Add fresh ginger, ground ginger, carrots, broth, and orange juice. Bring to a simmer and cook, stirring occasionally until vegetables are tender, about 30 minutes.

3. Purée soup in a high-speed blender until smooth. Return soup to pot. Bring to a simmer over medium heat. Season to taste with salt and pepper and serve.

Kitchen Note: If desired, serve this soup topped with croutons, pumpkin seeds, sunflower seeds, and a swirl of plain yogurt or crème fraîche.

60 min prep time serves 4

Lentil Mushroom Stew

From Plantifully Simple by Kiki Nelson ($32.50, Simon Element, 2024)

Cooking spray

16 oz baby bella mushrooms, wiped clean and quartered

1 medium yellow onion, chopped

1 c peeled and diced carrots (3 medium carrots)

3 garlic cloves, minced

2 medium russet or Yukon Gold potatoes, cut into 1-inch pieces

1 (14 oz) can or jar tomato sauce

1 c dry brown lentils

3 vegan bouillon cubes

1 dried bay leaf

1 tsp sea salt

½ tsp dried oregano

60 min prep time serves 4

Freshly ground black pepper, to taste

3 c water

1 c plain, unsweetened almond milk

Fresh parsley, chopped, to garnish

1. If using an Instant Pot: set pot to sauté setting, and add mushrooms, onion, carrots, and garlic. Cook vegetables, stirring occasionally, until they’re tender, 5 to 8 minutes.

2. Add potatoes, tomato sauce, lentils, bouillon cubes, bay leaf, salt, oregano, and a couple of twists of pepper. Stir in water. Secure lid and cook on high pressure setting for 15 minutes, and then allow pressure to release naturally. (This typically takes about 40 minutes total.)

3. Remove lid, discard bay leaf, and stir in almond milk. Adjust seasonings to taste, if needed, and garnish with parsley.

4. If making on the stovetop: heat a medium or large saucepan over medium-high heat. If you like, you can coat it with cooking spray to encourage even cooking, but it isn’t necessary. Add mushrooms, onion, carrots, and garlic. Sauté, stirring occasionally, until vegetables are soft, 5 to 8 minutes. If vegetables start to stick, you can add a splash of water.

5. Add potatoes, tomato sauce, lentils, bouillon cubes, bay leaf, salt, oregano, and a couple of twists of pepper. Stir in water and bring mixture to a simmer. Cook, covered and stirring occasionally, for 15 to 20 minutes, or until potatoes are tender.

6. Remove and discard bay leaf and stir in almond milk. Adjust seasonings to taste, and serve garnished with chopped parsley.

Kitchen Note: If you’re making this on the stovetop, you can substitute 2 (14 ounce) cans of lentils, drained, for the dried ones.

Per serving: 257 Calories, 12 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 10 g Fiber, 5 g Total fat (1 g sat), 1,119 mg Sodium, ★★★★★ Vitamin B6, ★★★★ Vitamin B2 (riboflavin), B3 (niacin), C, ★★★ Vitamin A, K, Phosphorus, Potassium, ★★ Vitamin B1 (thiamine), Iron, ★ Vitamin E, Folate, Magnesium, Zinc

Broccoli Soup with Smoked Paprika & Big Croutons

From Mastering the Art of Plant-Based Cooking by Joe Yonan ($50, Ten Speed

3-4 large heads broccoli (2½ lb total)

6 Tbsp olive oil, plus more for serving, divided

1½ tsp fine sea salt, plus more to taste, divided

1 (5 oz) piece baguette or country-style bread, cut into 1-inch cubes (about 3 c)

½ tsp smoked paprika, plus more for serving, divided

1 medium or 2 small yellow onions (8 oz), coarsely chopped

6 large garlic cloves, coarsely chopped

1 sprig fresh rosemary

½ tsp red pepper flakes

1 medium russet potato (8 oz), scrubbed, peeled, and cut into 1-inch pieces

5 c water

3 Tbsp fresh lemon juice, plus more to taste

3 Tbsp well-stirred tahini

1. Position a rack in middle of oven. Preheat oven to 425˚.

2. Slice broccoli to separate stalks from crowns. Trim ½ inch from bottom of stalks, and then peel outer layer until you reach the moist, brighter green, tender inside. Cut stalks into 1-inch pieces, and cut crowns

Press, 2024)

into 1- to 1½-inch florets, keeping two piles separate.

3. Take about 2 cups of florets, reserving the rest. In a medium bowl, toss florets with 1 tablespoon of the oil and ¼ teaspoon of the salt. Transfer them to one side of a large sheet pan. In same bowl, toss bread cubes with 2 tablespoons of the oil, ¼ teaspoon of the smoked paprika, and ¼ teaspoon of the salt. Spread them on other side of sheet pan.

4. Roast, shaking once or twice, until croutons are crisp and golden, and broccoli is starting to brown and char, 12 to 15 minutes. Let cool on pan and reserve for serving.

5. Meanwhile, in a large pot, heat remaining 3 tablespoons oil over medium heat until it shimmers. Add onion, garlic, rosemary, red pepper flakes, remaining 1 teaspoon salt, and remaining ¼ teaspoon smoked paprika. Stir to coat. Cover pot and cook until onion is soft and starting to take on color, 6 to 8 minutes.

6. Add broccoli stalks and potato, and stir to coat in oil. Add water, increase heat to high, and bring to a boil. Reduce heat to a simmer, cover, and cook until potatoes and broccoli stalks are fork-tender, 10 to 12 minutes.

7. Add half the remaining broccoli florets and

cook until bright green and tender, 3 to 5 minutes. Add lemon juice and tahini. Remove rosemary stem. Working in batches if needed, transfer soup to a blender, being careful not to fill it more than halfway, remove center cap from blender lid, cover it with a clean kitchen towel, and purée until smooth. (Alternatively, remove from heat and purée in pot with an immersion blender.) Taste and season with more salt and lemon juice if needed.

8. Pour soup back into pot (if you used a standing blender), return heat to low, add remaining broccoli florets, and cook until florets are bright green and tender, 3 to 5 minutes.

9. Divide soup among serving bowls. Top with croutons, roasted broccoli, a drizzle of oil, and a sprinkling of smoked paprika.

Kitchen Note: Refrigerate without the croutons for 5 days, or freeze for up to 6 months. Store croutons at room temperature for up to 3 days.

Per serving: 326 Calories, 10 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 8 g Fiber, 20 g Total fat (3 g sat), 691 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Vitamin B6, ★★★ Vitamin B1 (thiamine), Folate, Phosphorus, ★★ Vitamin B2 (riboflavin), B3 (niacin), E, ★ Calcium, Iron, Magnesium, Potassium, Zinc

Golden Chicken Noodle Soup

From Delicious Tonight by Nagi Maehashi ($35, Countryman Press, 2024)

1 lb boneless, skinless chicken thighs or breast*

½ tsp kosher salt

¼ tsp black pepper

2 Tbsp olive oil

Broth

3 garlic cloves, finely minced

1 Tbsp finely minced ginger

1 yellow onion, finely chopped

2 celery stalks, cut into 1¼-inch-thick slices, thicker end cut lengthwise

2 small carrots, cut into ¼-inch-thick halfmoons

6 c low-sodium chicken broth

1 bay leaf

1 tsp ground turmeric

¾ tsp kosher salt

½ tsp black pepper

2½ Tbsp lemon juice

1 Tbsp finely chopped parsley

Pasta

2 tsp kosher salt, for cooking the pasta

1 c ditalini pasta (or other small pasta like orzo, star pasta, small shells)

70 min prep time serves 4

1. Cook chicken: sprinkle chicken with salt and pepper. Heat oil in a large pot over high heat. Cook each side of chicken for 4 minutes or until golden—it doesn’t matter if it’s slightly undercooked. Transfer chicken to a bowl. Once cool enough to handle, shred meat using your fingers or two forks.

2. Sauté: in same pot, cook garlic, ginger, onion, celery, and carrot for 5 minutes or until onion is softened and translucent but not browned.

3. Broth: add broth, bay leaf, turmeric, salt, and pepper. Bring to a simmer, and then reduce heat to low and simmer for 15 minutes. Skim off and discard any scum at around 2 minutes. Return chicken to pot at around 8 minutes, including any juices that have accumulated in bowl.

4. Cook pasta: meanwhile, bring a large saucepan of water to a boil. Add salt and cook pasta according to package directions. Drain in a colander.

5. Finish: add lemon juice and half of parsley to soup broth. Stir and then taste. Add more salt or lemon juice, if you want.

6. Serve: place some pasta in a soup bowl, and then ladle soup over pasta and sprinkle with remaining parsley. Serve immediately.

*If you use chicken breast instead of chicken thigh, you’ll need to add a splash of extra oil before sautéing the vegetables.

Kitchen Note: If you cook the pasta in the soup, you’ll need to add another 1½ cups of broth. Don’t be tempted to use water instead of extra broth, as it will dilute the flavor of the soup broth. Store leftover soup in the fridge for 3 days or the freezer for 3 months. Keep the cooked pasta separate from the soup broth.

Per serving (made with chicken breast): 479 Calories, 41 g Protein, 83 mg Cholesterol, 51 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 7 g Fiber, 14 g Total fat (2 g sat), 1,206 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★ Vitamin B2 (riboflavin), B12, K, ★ Vitamin B1 (thiamine), C, E, Iron, Magnesium, Potassium, Zinc JANUARY 2025 15

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BY MARY ANN O’DELL, MS, RDN

what is shilajit?

It’s the viral black goo seen all over tiktok, promoted for energy and stamina. This is shilajit, pronounced Shee-luh-jeet. Shilajit is a Sanskrit word meaning “Conqueror of mountains and destroyer of weakness,” alluding to its therapeutic properties.

Shilajit is a dark, sticky compound found on, or oozing from, the rocks of the Himalayas, developed over time from the slow decomposition of plants. It has been a part of traditional Ayurvedic medicine for centuries, used for healing and digestive, cardiovascular, and nervous system support. It is rich in minerals and fulvic acid.

It’s understandable how shilajit, with its high mineral content, can positively impact energy production, facilitating energy release from food, nerve transmission, and muscle contraction. Studies have shown shilajit may help increase iron levels, potentially helping with iron deficiency anemia. Along with minerals, shilajit is rich in fulvic acid, a compound that forms when microorganisms in soil break down plants over extended periods of time. Fulvic acid

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3 simple food swaps

easy ways to boost nutrition

Improving the quality of your diet shouldn’t require cutting out entire food groups or forgoing all snacks and treats. Simple food swaps can help you get more nutrition from every meal. Here are some tips to help you get started with healthier eating.

Whole grains

Make the change: Whether you’re making a big pot of spaghetti or whipping up a batch of cookies, look for “whole” versions of your favorite grains. Whole grain breads, crackers, pasta, and rice are easy to find on grocery store shelves—be sure the word “whole” is included before the grain name on the ingredient list. Examples include barley, brown rice, millet, oats, quinoa, and whole wheat.

Health benefits: The dietary fiber found in whole grains aids digestion and may lower the risk of heart disease, stroke, and Type 2 diabetes.

Lean protein

Make the change: While there’s nothing wrong with having red meat now and then, choosing leaner options, like poultry, seafood, and beans, can help you meet your protein needs while improving overall diet quality. Grilled salmon or chicken breast can be substituted for steak. Portabello mushrooms have a meaty flavor and texture that’s a dupe for burger patties. Add extra beans to your favorite chili recipe in place of ground beef—you may not notice the difference! Health benefits: Salmon and other fatty fish offer

omega-3 fatty acids, which support healthy cholesterol levels. Chicken is lower in calories and fat than beef. Plant-based protein, like beans and lentils, can help you get more fiber.

Smart sides

Make the change: Potatoes and other starchy foods are popular choices for side dishes, but they aren’t the only options. Swapping in green veggies in place of noodles or bread can help you cut down on your carbohydrate consumption and help you get the vitamins you need to stay healthy. Try sautéed kale with minced garlic, ovenroasted broccoli with a sprinkle of Parmesan cheese, and stir-fried green beans with a drizzle of balsamic vinegar—the combinations are endless.

Health benefits: Green vegetables contain important vitamins and minerals. They support healthy cholesterol levels, help keep inflammation in check, and lower heart disease risk. Green veggies also contain antioxidants that support immunity and may help fight cancer. ●

SELECTED SOURCES “5 heart-healthy food swaps,” Johns Hopkins Medicine, https://hopkinsmedicine.org, 2024 • “Food swaps to help you eat better,” www.WebMD.com, 3/4/24 • “Healthy swaps for common foods,” American Heart Association, www.Heart.org, 6/25/24 • “Protein foods,” MyPlate, US Department of Agriculture, https://MyPlate.gov, 2024 • “Whole grains: Hearty options for a healthy diet,” www.MayoClinic.org, 12/10/22

Redefining beauty from the inside out

Think COLLAGEN – our experts do!

“Regularly add collagen to your diet.” Why?

When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen™. Collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow. It also supports healthy hair.

– JULIE REIL , MD and Beauty Expert

BRENDA WATSON

Getting Fat? It’s in Your Gut

To heal the body, you need to first heal the gut. The gut is not merely a food processor. Gut function is the very foundation upon which health is built. With an unhealthy digestive tract, you will be less able to heal your body. So, start with your gut. An interesting gut connection is that of microbial gut balance to obesity, a condition plaguing onethird of Americans. One study builds on previous lab studies by looking at the effect of a probiotic (Lactobacillus plantarum) on weight loss. It is already known that there is a difference in the gut flora between obese and lean individuals. This study found that when animals fed a high-fat, high-calorie diet were also given L. plantarum, they did not gain as much weight as the animals who did not receive the probiotic.

Reprinted with permission from BrendaWatson.com.

weight loss strategies

it’s not just a matter of burning more calories than you consume

We have been told that all it takes to lose weight is a reduction in calories and/or an increase in exercise. The theory goes that if we eat fewer calories or exercise more or both, we will lose weight.

Yet, we continue to struggle with losing weight and keeping it off. Only a small percentage of overweight and obese people maintain a weight loss of 10 percent of body weight for one year. The reason for this goes beyond the simple calories in/calories out calculation. What researchers are discovering is that a calorie is not just a calorie. Rather, it’s the quality of the diet as a whole that determines whether a person will be able to lose weight and keep it off or not.

How to improve diet quality

Here are some tips:

• Eat plenty of nonstarchy vegetables and low-sugar fruits.

• Eliminate sugar and grains.

• Eat healthy fats such as omega 3 (fish oil), omega 9 (olive oil), and medium-chain triglyceride saturated fat (coconut oil), and reduce your intake of unhealthy omega-6 fats (most vegetable oils).

• Eat protein throughout the day.

• Eat fermented foods, which contain beneficial bacteria.

Following these dietary suggestions along with moderate caloric restriction with optimum nutrition and exercise and stress reduction not only leads to permanent weight management, but it is also the recipe for adding years to your life as well as life to your years. ●

Brenda Watson, CNC, owner of Vital Planet. For more than 30 years, Ms. Watson has been helping people achieve vibrant health through improved digestion. As an author of eight books, a New York Times bestseller, and the creator of six PBS shows on digestive health, Ms. Watson continues the crusade of teaching how the gut is the foundation of health.

SELECTED SOURCES “Diet quality and body mass index over 20 years in the multiethnic cohort” by J. Tsuzaki et al., Journal of the Academy of Nutrition and Dietetics, 2/24 • “Long-term weight loss maintenance in the United States” by J.L. Kraschnewski et al., International Journal of Obesity (Lond) • “Increasing adiposity: consequence or cause of overeating?” by D.S. Ludwig and M.I. Friedman, JAMA • “Low glycemic load experimental diet more satiating than high glycemic load diet” by K.T. Chang et al., “Nutrition and Cancer • “Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet” by I. Shai et al., New England Journal of Medicine

BY VICTORIA DOLBY TOEWS, MPH, AND TASTE

support your vision nutrients to help prevent AMD

A leading cause of blindness, agerelated macular degeneration (AMD) is a progressive disorder affecting the central part of the retina, called the macula. The macula gets damaged from constant UV light exposure, but certain nutrients act as a shield against this damage.

What the science says

AREDS 2 (Age-Related Eye Disease Study 2) supplements have been effective in slowing the progression of AMD. Named for two clinical trials determining that a combination of vitamins and minerals lowered the risk of progression of AMD by 25 percent, AREDS 2 supplements can be bought without a prescription.

AREDS 2 supplements contain high levels of nutrients that would be difficult to obtain from diet alone, but such high levels may affect digestion. Talk with your

healthcare practitioner if you’re considering an AREDS 2 supplement, and check the packaging for these ingredients in the following amounts:

✔ Vitamin C, 500 milligrams (mg)

✔ Vitamin E, 400 international units (IU)

✔ Copper, 2 mg

✔ Zinc, 80 mg

✔ Lutein, 10 mg

✔ Zeaxanthin, 2 mg

Other supplements that have been linked to eye health include selenium and vitamins B6, B9, and B12.

The omega-3 fatty acids in fish oil also merit mention. Diets that include fish regularly, as well as this nutrient in supplement form, help guard against AMD. ●

SELECTED SOURCES “AREDS 2 supplements for age-related macular degeneration (AMD),” National Eye Institute, www.nei.nih.gov, 6/22/21 • “Can supplements improve eye health and vision?” by Helen Korneffel, University of Michigan Health Blog • “An eye on nutrition: The roles of vitamins, essential fatty acids, and antioxidants in age-related macular degeneration, dry eye syndrome, and cataract” by M.M. McCusker et al., Clinics in Dermatology • “Nutrients for prevention of macular degeneration and eye-related diseases” by Hock Eng Khoo et al., Antioxidants (Basel)

Healthy vision shopping list

The American Academy of Ophthalmology recommends the following foods to help protect your vision as you age:

• Almonds

• Asparagus

• Avocados

• Beans

• Bell peppers

• Broccoli

• Eggs

• Grapefruit

• Leafy greens

• Lentils

• Mangoes

• Nuts

• Olive oil

• Oranges

Roasted Root Vegetable Salad over Leafy Greens

From the Taste for Life test kitchen

4 small red potatoes

3 carrots, peeled

2 red bell peppers, seeded ¼ c hazelnuts

Juice of 1 lemon

20 min prep time serves 4

⅛ c extra-virgin olive oil, divided Salt and freshly ground black pepper

½ c dried cherries

1 Tbsp honey

2 Tbsp balsamic vinegar

6 c salad greens

1. Preheat oven to 450º.

2. Chop vegetables into ¾-inch cubes. Toss vegetables and nuts with lemon juice, 1 tablespoon of the oil, and salt and pepper to taste.

3. Spread mixture in an even layer on a large baking sheet. Roast for 30 minutes.

4. Transfer roasted vegetables to a large bowl. Mix in cherries. Toss with honey, balsamic vinegar, and remaining oil.

5. Divide salad greens among 4 plates. Top with roasted vegetables and serve.

Kitchen Note: With ingredients like red bell peppers, rich in vitamin C; hazelnuts, which contain vitamin E; and leafy greens, for a dose of lutein and zeaxanthin, this salad captures the flavors of the season while offering support for healthy vision.

Per serving: 422 Calories, 8 g Protein, 0 mg Cholesterol, 74 g Carbohydrates, 28 g Total sugars (4 g Added sugars), 9 g Fiber, 13 g Total fat (2 g sat), 390 mg Sodium, ★★★★★ Vitamin A, B6, C, K, ★★★ Vitamin B1 (thiamine), Phosphorus, Potassium, ★★ Vitamin B3 (niacin), E, Folate, Magnesium, ★ Vitamin B2 (riboflavin), Iron, Zinc

• Papaya

• Peaches

• Sunflower seeds

• Tomatoes

SOURCE “Diet and nutrition,”

American Academy of Ophthalmology, www.AAO.org, 8/3/24

BY MARY ANN O’DELL, MS, RDN

a new frontier in weight control

Unless you have been living off the grid, it is likely you have heard about Glucagon-like Peptide-1 (GLP1), a hormone naturally produced in the body that works to help with blood sugar control and weight loss. The latest generation of weight loss drugs are GLP-1 receptor agonists, prescription medications that enhance GLP-1 pathways and can lead to significant weight loss. These medicines do work, but not without side effects, including nausea, vomiting, constipation, and low blood sugar, to name a few. For some, medication is the way to go, but for others, they want to avoid the side effects and discover natural ways to reach their weight loss goals.

One of the ways GLP-1 works is by activating an AMPK pathway. (AMP)-activated protein kinase (AMPK) is an enzyme that regulates metabolism in the body. AMPK can affect hunger and feelings of satiety, and as a bonus, it may play a role in decreasing inflammation. There are natural, nonpharmaceutical ways to enhance the AMPK pathway in the body, including aerobic exercise, calorie

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restriction or fasting, high antioxidant foods, and certain herbs and natural compounds. For the purpose of this article, we will look at some of the natural compounds that show promise in this area.

Berberine. This plant compound, found in goldenseal and barberry herbs, has been documented to have a beneficial action on both the gut microbiome and blood sugar control. Research suggests that 1,000 milligrams (mg) per day of berberine was effective for reducing weight when used for more than 8 weeks.

InnoSlim. This patented blend of astragalus and Panax notoginseng, has been documented to support metabolism by activating an AMPK pathway, helping the body use fat for energy when combined with a healthy diet and exercise.

Flavonoids. These antioxidant compounds, found in citrus fruits, green tea, and cinnamon, may help naturally increase GLP-1 hormone production in the gut, supporting normal blood sugar and blood lipid levels. ●

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braising for a warming winter dish

A simple technique that slowly locks in flavor and juiciness, braising is typically used for meat. But it’s wonderful for vegetables too. Braising adds complexity: The vegetables become more tender and satisfying than with other preparation methods.

Let’s Braise

In a large Dutch oven or cast iron pot with a tight-fitting lid, heat some oil or butter. Add chopped vegetables of your choice. The best ones for braising are sturdy: onions, carrots, potatoes, turnips, winter squash, cabbage, fennel, parsnips, rutabagas, Brussels sprouts, leeks, and cauliflower.

Don’t crowd the pot with the veggies, or they’ll steam instead of sear. Begin to sauté the vegetables over medium heat. A little bit of browning is fine. Just be sure they don’t cook all the way through.

Add desired seasonings (dried spices and herbs, garlic) and a braising liquid. Vegetable or chicken broth, water, cider, wine, beer, fruit juice, coconut milk, and canned tomatoes are popular choices. Use one or a combination of the above.

The measurement can vary, but typically the braising liquid reaches a third to halfway up the sides of the vegetables in the pot. This amount infuses the veggies

When it comes to cooking vegetables, you can boil, steam, sauté, or grill them. But have you ever braised them? It’s a hearty and comforting way to enjoy healthy foods.

with flavor and helps tenderize them. Reduce the heat to low, and cover the pan with a lid. Continue simmering over low heat until the vegetables are tender. This takes anywhere from 20 to 40 minutes, depending on the vegetable type. Make sure the liquid in the pot stays at a simmer and does not boil. Add more liquid if the vegetables appear to be drying out.

Finishing the Dish

Braises can be finished in the oven instead of the stovetop. The benefit of this technique is that you don’t have to worry about the liquid evaporating as much as it does over the burner. The downside? It takes longer.

For the oven method, place the sautéed vegetables in a 325° oven. It’s fine to keep them in the pot they were sautéed in, as long as it’s ovenproof. Cover the pot tightly with an ovenproof lid or some foil. Bake until the vegetable chunks are tender and can be pierced with a fork. This takes from 20 minutes to two or more hours, depending on the vegetable variety and the size it was cut.

Whether you finish braising on the stovetop or in the oven, don’t let those flavorful juices go to waste! Remove the braised vegetables from the pot with a slotted spoon and set them aside. Place the pot with the braising liquid

over medium heat. Simmer, reducing the liquid by half. Taste and adjust seasonings as desired. Spoon the reduced juices over the reserved vegetables.

Finish the braise by stirring in a splash of mustard, citrus juice, vinegar, or olive oil. A sprinkle of nuts, breadcrumbs, grated Parmesan cheese, or citrus zest adds lots of flavor too. As a final garnish, consider fresh chopped thyme, sage, rosemary, oregano, or parsley.

More Braising Tips

• Peel, trim, and cut the veggies into larger-sized chunks for a rustic feel and to prevent overcooking. Make sure all the pieces are uniform in size, so they’ll cook evenly.

• If the braised dish contains a mixture of vegetables, be sure the tougher varieties are chopped smaller than the more tender ones.

• Braised vegetables typically taste better the next day, when flavors and textures have time to improve.

• Delicious when warm, braised vegetables can be equally good served chilled or at room temperature in salads or sandwiches.

• Store braised vegetables in the refrigerator up to three days. Reheat gently.

• Freeze braised veggies for up to three months.

• Pressure cookers and slow cookers can be used for braising. Follow the manufacturer’s instructions for cooking times. ●

SELECTED SOURCES “Braised vegetables” by Sonja Overhiser, www.ACoupleCooks. com, 6/28/24 • “How do you braise vegetables?” by Melissa T. Jackson, www. ChefsResource.com, 2024 • “The transformative power of braising vegetables” by Molly Stevens, www.TheKitchn.com, 12/8/20

Braised Cabbage and Apples

From the Taste for Life test kitchen

3 Tbsp olive oil

45 min prep time serves 4

1½ lb white cabbage, cored and shredded

½ lb apples, peeled, cored, and roughly chopped

Pinch ground cloves

½ c apple cider, plus more as needed

2 tsp apple cider vinegar

Salt and freshly ground black pepper

1. Heat oil in a large, deep skillet set over medium heat. Add cabbage, apples, and cloves. Sauté for 3 minutes.

2. Pour in apple cider. Reduce heat to mediumlow.

3. Cover skillet and cook, stirring every 5 minutes or so, until cabbage is tender (not mushy), about 25 minutes. Add more apple cider if cabbage and apples become too dry.

4. Stir in vinegar, season with salt and pepper, and serve.

keep your resolutions

tips to help you get and stay motivated

Do you want to have more energy to play with your kids? Feel more confident in your clothes? Be able to travel and explore the great outdoors? The New Year is an excellent time to recommit to a healthy lifestyle, and getting regular exercise is an important part of that equation.

Here are some strategies to keep motivation going long after holiday indulgences are a distant memory.

Set attainable goals

Consult with your doctor or a personal trainer to set realistic goals. The more successful you are with your fitness program, the more you’ll want to stay with it. Treat your workout just as you would an important meeting on your calendar. Plan ahead and lay out your workout gear in advance to make keeping your exercise appointment easier.

Periodically take stock of your progress. As you achieve your fitness goals, set new ones. If you realize some goals are unrealistic, modify them.

Mix it up

It isn’t necessary to work out in a gym to get fit, and you may find that other forms of activity are better suited to your preferences, budget, and schedule. Whether you try social dancing, take to the hills for a hike, zen out with an online yoga video, or simply get up from your

desk and move around more often, thinking outside the gym can be a great way to counter the exercise doldrums.

If your exercise regime usually consists of cardio, switch things up and try weight training. Adding variety to your workouts staves off boredom and promotes overall fitness.

Don’t go it alone

Consider teaming up with a friend who is also interested in getting fit. You can motivate each other, and on days when you aren’t feeling enthusiastic, knowing your buddy is expecting you at the gym or in the park can help keep you accountable.

You can also look for meet-ups in your area that focus on physical activity (tennis, golfing, etc.), or get a membership at your local yoga studio. The group atmosphere and social interaction may well be what it takes to keep you coming back. ●

SELECTED SOURCES “Making the most of physical activity apps” by E.P. Frates, 12/21/20; “Self-care: Strategies for success,” 3/22/23, Harvard Health Publishing, https://health.harvard.edu • “Making your New Year’s resolution stick,” American Psychological Association, www.APA.org • “Making your resolutions stick,” NIH News in Health, https://newsinhealth.nih.gov

Mind over matter

Imagine feeling strong, lean, and comfortable in your body. Research shows that seeing continuity between your present self and future self may decrease procrastination and improve performance.

Rather than seeing exercise as something you do, start seeing it as a part of your identity: You are the kind of person who loves to exercise. This shift in mindset can take getting more exercise from a simple New Year’s resolution to a permanent part of your life.

This may seem counterintuitive, but realizing that you will not achieve perfection prevents an all-or-nothing mentality. Missing a few workouts doesn’t have to lead to throwing in the towel.

Track your progress

Record quantifiable measurements of your progress, such as reps completed, or steps walked. One study found that exercise app users were more likely to exercise in their leisure time than those who did not track their progress.

Nifty technological tools can help you stick to your fitness goals. These apps and fitness trackers (such as the popular Fitbit) enable you to track your progress, and you can further increase your motivation by competing with friends and family to see who can take the most steps in a day.

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.