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eggs boost the brain

New research links eating one egg per day for at least five days a week to a lower risk of Alzheimer’s disease in older adults. Eggs contain key brain nutrients such as choline, carotenoids, and omega-3 fatty acids.

SELECTED SOURCES “Egg intake and the incidence of Alzheimer’s disease in the Adventist Health Study-2 cohort linked with Medicare data” by J. Oh et al., Journal of Nutrition, 4/26 • “Study: Egg consumption is associated with a lower risk of Alzheimer’s disease,” Loma Linda University Adventist Health Sciences Center, 5/5/26

lifelong learning may thwart alzheimer’s

Lifelong learning such as reading, writing, and studying new languages may help lower the risk of cognitive decline, including Alzheimer’s disease. A new study linked such educational enrichment with delays in dementia onset by up to five years and mild cognitive impairment by up to seven years.

The authors concluded that “cognitive health in later life is in part the product of lifetime exposure to cognitive enrichment.”

SELECTED SOURCES “Associations of lifetime cognitive enrichment with incident Alzheimer disease dementia, cognitive aging, and cognitive resilience” by A.R. Zammit et al., Neurology, 3/10/26 • “Keeping your mind active throughout life associated with lower Alzheimer’s risk,” American Academy of Neurology, 2/11/26

SOiL Day Serum

Hydrate, support skin balance, and enhance vitality with this fastabsorbing, antioxidant-rich serum. Infused with nutrient-dense African oils and hemp seed oil, it helps maintain moisture retention while promoting a smooth, healthy-looking complexion. Enriched with essential oils for a naturally uplifting aroma.

Buried Treasure

Calcium Plus Vanilla-Orange

Once-daily liquid calcium formula designed to support bone health.* Each serving delivers 1000 mg of calcium + vitamin D and trace minerals that play supportive roles in bone structure, connective tissue integrity, and mineral metabolism.*

Gaia Herbs

Gaia Herbs Lemon Balm & Ginkgo Extract

Lemon Balm & Ginkgo Extract

Formulated to support focused calm, this Regenerative Organic Certified formula combines two brain support herbs.* Lemon balm, a gentle herb traditionally used to promote memory and calm, is blended with Ginkgo biloba, traditionally used for circulatory support.*

Bach

Strawberry Rescue Pastilles Kids

Bach Strawberry Rescue Pastilles Kids

Gentle support for big emotions, the Rescue Remedy blend for kids helps relieve everyday stress with natural flower essences.* The pastille lozenges are nonhabit forming and safe for daily use. They are ideal for easing temper tantrums, school stress and calming daily nerves.* For kids 6 years and up.

BioFe+ Liquid Iron Formulas

These liquid iron formulas are made with micronized and microencapsulated elemental iron that is gentle, non-constipating, and will not upset sensitive stomachs.* Liquid Iron with B6 & B12 is dosed for adults and pregnant women.*

Kidstar Liquid Iron for the Family includes dosing for kids to adults.

Kyolic Sleep Mushrooms+

Support restful sleep with this unique formula that combines the calming power of reishi mushroom, valerian root extract, L-theanine, and Kyolic Aged Garlic Extract to promote natural, restful sleep.* This gentle botanical formula helps you fall asleep more easily and wake up feeling refreshed— without next-day grogginess.*

Artisana Almond Butter Granola

Enjoy pure organic energy from this fiber and antioxidant-rich granola. This delightful granola is made with gluten free oats, Artisana almond butter, and real freeze-dried blueberries and raspberries for a bright pop of flavor. Lightly sweetened with dates and coconut sugar for a satisfying, not-toosweet crunch.

Re-Lyte

Electrolyte Drink Mix

Re-Lyte Electrolyte Drink Mix

Strawberry Lemonade

This fruity, mildly tart electrolyte powder not only keeps you hydrated but also brings back memories of simpler times and relaxed summer evenings. With a salty touch from Redmond Real Salt, it strikes the perfect balance of sweet, tart, and refreshing. Clean ingredients and no added sugar.

Nurture your body with vitamins, supplements and natural groceries and goodness will follow. We’re proud to be your neighborhood go-to for the wellness products that keep you healthy and strong, so you can get the most living out of your life.

Recipe page 13

Do you like it hot? Or perhaps sweetness is more your thing? Maybe you prefer them together for a flavor hit. If so, these recipes are for you.

Peach Crostata with Hot Honey

Peach Crostata with Hot Honey

From More Than Sweet: Desserts with Flavor by Marie Frank (Hardie Grant Publishing, 2026)

PREP 90 min + prep time for dough SERVES 8

1 recipe Pâte Brisée (recipe follows)

4 peaches

2 Tbsp hot honey

1 Tbsp sugar

1 tsp lime juice and 1 tsp lime zest

1 Tbsp unsalted butter

Crème Fraîche

²⁄³ c crème fraîche

1 tsp honey

1 lime juice and 1 tsp lime zest

1. Roll out chilled pâte brisée dough into a 14x16-inch rectangle. Trim edges, and then transfer dough to refrigerator to rest for 15 minutes.

2. Line a sheet pan with parchment paper.

3. Preheat oven to 400°.

4. Rinse and halve peaches, remove and discard pits, and cut into ⅛-inch slices.

5. Place rolled-out pastry on prepared pan and cover pastry with peaches to within 1 inch of border. Drizzle hot honey over peaches, sprinkle sugar, lime juice, and lime zest evenly over them, and then dot with butter. Fold pastry edges up to create an outer crust.

6. Bake crostata for about 1 hour, until pastry is golden brown and crispy. Remove pan from oven and place on a wire rack to cool.

7. Make crème fraîche: mix crème fraîche with honey, lime juice, and lime zest, and then refrigerate until ready to serve.

8. Serve crostata warm with crème fraîche.

Nutrition Note: Serve with plain, lowfat Greek yogurt instead of crème fraîche to reduce added sugar.

Per serving: 235 Calories, 2 g Protein, 15 mg Cholesterol, 30 g Carbohydrates, 15 g Total sugars (7 g Added sugars), 2 g Fiber, 12 g Total fat (5 g sat), 123 mg Sodium, ★ Vitamin B2 (riboflavin), B3 (niacin), C, Potassium

Pâte Brisée

From More Than Sweet: Desserts with Flavor by Marie Frank (Hardie Grant Publishing, 2025)

PREP 55 min MAKES enough for 1 crostata

1¼ c all-purpose flour

½ c cold unsalted butter, cut into ½-inch cubes

1 tsp granulated sugar

½ tsp salt

3 Tbsp ice-cold water

1. Combine flour, butter, sugar, and salt in

a food processor, and pulse until mixture resembles breadcrumbs.

2. Drizzle 1 tablespoon of water at a time around flour mixture—you might not need all of it—and pulse to incorporate until dough comes together.

3. Gather dough into a ball, press it together, and shape it into a disk. Wrap disk in plastic wrap and chill for at least 30 minutes before using.

4. Sprinkle a work surface with flour and roll dough into a round, about 15 inches wide, and then chill for 15 minutes.

Pizza with Ricotta, Caramelized Onion, and Hot Honey

From Better at Home by Colu Henry (Abrams, 2026)

PREP 15 min prep time + prep time for dough MAKES 1 (10-inch pizza)

1 ball Pizza Dough (recipe follows) Semolina flour, for dusting

2-3 Tbsp ricotta cheese

¼ c Caramelized Onions (recipe follows) Kosher salt

½ tsp red pepper flakes (optional) Hot honey*, for serving Flaky salt, for finishing

1. About 1 hour before you’re ready to make the pizza, place a pizza stone in the oven and preheat it as high as oven will go. (You want the stone as hot as possible.)

2. Have your pizza toppings ready to go before you shape the dough as you’ll need to work quickly.

3. Remove pizza stone from oven and dust with a bit of semolina flour. Shape pizza dough into a 10-inch round and transfer to pizza stone.

4. Spread ricotta evenly over pizza leaving a ½-inch border. Dot with caramelized onions and season with salt and pepper flakes (if using).

5. Place in oven and bake until cheese begins to bubble, 8 to 10 minutes.

6. Transfer pizza carefully to a cutting board and drizzle with hot honey. Finish with a few pinches of flaky salt. Slice and serve.

Nutrition Note: Use part-skim ricotta to reduce saturated fat, and go light on the hot honey to cut added sugar. Top with fresh herbs for extra flavor.

Per serving (serves 4): 281 Calories, 9 g Protein, 6 mg Cholesterol, 49 g Carbohydrates, 13 g Total sugars (9 g Added sugars), 2 g Fiber, 6 g Total fat (2 g sat), 508 mg Sodium, ★★★ Vitamin B1 (thiamine), ★★ Vitamin B2 (riboflavin), B3 (niacin), Folate, ★ Iron

Pizza Dough

From Better at Home by Colu Henry (Abrams, 2026) PREP 3 hrs, 15 min prep time MAKES enough for 4 (10-inch) pizzas

1 envelope instant yeast (2¼ tsp)

2 c warm water

5 c all-purpose flour, divided 1 Tbsp kosher salt

Olive oil

1. In a large bowl, whisk together yeast and warm water—little bubbles should form, which will show you yeast is activated.

2. Mix in 3 cups of the flour gradually until it is hydrated. (You can use a large wooden spoon for this part and then switch over to your hands.) Gradually add in remaining 2 cups flour, making sure it is well incorporated into dough. Add salt and mix until it is worked in throughout.

3. Transfer dough to a floured surface and knead for 5 to 7 minutes until it is extremely tacky and sticky, and work it into a ball. Oil a large bowl and transfer dough, rolling it around to make sure all sides are slick with oil. Cover with plastic wrap and let it rise until doubled in size, about 2 hours.

4. With a pastry scaper or a sharp knife, cut dough into 4 equal portions. Shape them into balls and dust with flour. Cover and let them rise until they have doubled in size, about 1 hour more.

5. Use immediately or put in the fridge for up to 3 days or freeze for up to 6 months.

Caramelized Onions

From Better at Home by Colu Henry (Abrams, 2026)

PREP 60 min MAKES about 1 cup

2 Tbsp extra-virgin olive oil

2 Tbsp unsalted butter

3 large yellow onions, halved and thinly sliced

Kosher salt

1. In a large sauté pan, heat oil and butter over medium-low heat. Add onions and season with salt. Cook, stirring onions often, until they caramelize, about 45 mintues, adding in a few splashes of water to pan if it starts to get dry in spots. Taste and adjust seasonings with salt to your liking.

2. Caramelized onions will keep for up to 1 week in the fridge and can be frozen for up to 6 months.

Pizza with Ricotta, Caramelized Onion, and Hot Honey

Recipe page 13

Harissa and Brown Sugar Glazed Salmon

From Better at Home by Colu Henry (Abrams, 2026)

PREP 25 min SERVES 6

2 salmon fillets (1 lb each) Kosher salt

¹⁄³ c harissa paste

1 Tbsp plus 1 tsp light brown sugar

2 cloves garlic, grated

2 Tbsp good-quality white wine vinegar

2 Tbsp extra-virgin olive oil

Flaky salt, for serving ¼ c roughly torn herbs, such as, dill, parsley, or sage, for serving

1. Preheat oven to 400°. Line a sheet pan with parchment paper.

2. Set salmon on sheet pan and season well all over with salt.

3. In a medium bowl, stir together harissa paste, brown sugar, garlic, vinegar, and oil. Season with salt. Taste and adjust seasonings with more salt and vinegar as needed.

4. Pour over salmon and with your hands or using a small spatula, coat fish well with marinade.

5. Bake until salmon is cooked through and reaches an internal temperature of 145°, 15 to 20 minutes.

6. Finish with a few pinches of flaky salt and herbs and serve family-style at the table.

Per serving (made with dill): 368 Calories, 31 g Protein, 83 mg Cholesterol, 3 g Carbohydrates, 2 g Total sugars (2 g Added sugars), 0 g Fiber, 25 g Total fat (5 g sat), 321 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, ★★★★ Vitamin B6, E, ★★ Vitamin B1 (thiamine), Phosphorus, ★ Vitamin B2 (riboflavin), C, Folate, Magnesium, Potassium

fuel your focus

In class, at the gym, at the o ce, or working the daily crossword, keep your mind as strong as your body.

Discover nutrients, nootropics, and foods that help with clarity, memory, and focus — because wellness begins in the mind.

Questions on what's right for you? Come visit with our knowledgeable friendly sta .

To support a sharper mind, your path to wellness starts here.

BY MARY ANN O’DELL, MS, RDN

power up with

plant protein

In conjunction with a consistent exercise program, protein is an important factor for gaining lean mass and losing weight. Protein plays many roles in the body including aiding recovery and supporting immunity, hormone regulation, and skin health. It can also be used in the body as a source of energy.

There are a variety of food sources of protein including eggs, meat, poultry, and dairy foods. But many people are shifting their diets to be more plant-forward, and they are seeking sources of plant-based protein. For plant-based options, nuts and seeds, beans and legumes, and algae like spirulina are all good options for protein. Plant proteins are often made from a combination of sources to provide a full spectrum of amino acids and benefits.

Benefits of Plant Protein

Nutrition & Nourishment. In addition to the protein, plant-based proteins also supply hearthealthy unsaturated fats and fiber. These additional nutrients are important for protecting against blood sugar control issues and diabetes, heart disease, weight gain, and obesity.

Satiety & Stability. Because most plant proteins have the added bonus of fiber, they can help you stay more satisfied between meals. Fiber can help support digestive and gut health, and can help curb appetite.

Since it takes longer to break down in digestion, plantbased proteins also help keep blood sugar levels stable.

Energy & Performance. Because of the way it is digested in the body, plant protein can help you to feel more energized throughout the day. Studies have shown that plant-based protein can enhance athletic performance, improve energy levels, and support recovery times.

For convenience, a variety of protein powders and meal replacement shakes are available to fit your lifestyle. You can find basic proteins, or protein complexes with added nourishing ingredients like greenfoods, herbs, or probiotics. Protein powders can be used in shakes and smoothies, or as an ingredient in baking. ●

Paragon Plus™ Plant Based Protein Chocolate

Made with organic, whole food ingredients that are easy on the stomach.

Just 7 ingredients, including pea, pumpkin seed, and chia seed proteins. Low in sugar.

Mixes smoothly for a creamy chocolate shake.

emergency essentials for first aid and

beyond!

Summer may be winding down, but that doesn’t mean the fun is over. Before you head out on your next awesome adventure, consider stocking up on emergency essentials—our checklist covers everything you need to deal with minor injuries, headaches, sunburn, and more.

Adhesive bandages, various sizes

Adhesive cloth tape

Aloe vera gel

Antibiotic ointment

Antihistamine

Antiseptic wipes

Aspirin

Calamine lotion

Cleansing agent/soap

Cotton swabs

Elastic bandage (compression wrap)

Emergency Mylar thermal blanket

Emergency phone numbers

Flashlight with extra batteries or a headlamp

Hand sanitizer

SOURCE “Make a first aid kit,” American Red Cross, redcross.org, 2026

Hydrocortisone cream (1%)

Insect repellent

Instant cold compress

Lubricating eye drops

Nonlatex gloves

Oral thermometer

Pain relievers (acetaminophen, ibuprofen)

Safety pins (assorted sizes)

Scissors, preferably blunt

Small mirror

Sterile gauze pads

Sunscreen

Tweezers

Tissues Whistle

Don’t forget to pack a snack!

Taking your crew on the road? When it comes to snacking on the go, it makes sense to pack your own instead of relying on convenience stores or fast food. The American Heart Association offers these healthy suggestions to get you started:

• Fresh fruit like apples, bananas, and grapes are packed with nutrients and travel well.

• Precut veggies, including baby carrots, sliced bell peppers, and celery sticks, are high in fiber and make the perfect companion for healthy dips like hummus.

• Cheese is a great source of protein to help you keep your energy up and your cravings under control.

• Nuts, like almonds, pecans, and pistachios, offer protein and fiber—be sure to choose unsalted or lightly salted versions to help control sodium intake.

• Popcorn is a fun, healthy treat and easy to make at home. Simply toss a few tablespoons of uncooked popcorn kernels in a paper lunch bag and roll the top of the bag down a few times to close. Microwave for about 2 minutes, or until several seconds pass between pops.

• Water is the key to healthy hydration. Using a refillable water bottle is a healthier option for you and for the planet.

SOURCE “Go-to choices on the go,” American Heart Association, heart.org, 2024

built to last natural ways to support lifelong mobility

From birth to age 25 or so, the body builds bone. “Like a never-ending highway reconstruction project, old bone is broken down and replaced daily with new bone,” according to Johns Hopkins Medicine. The next 25 years bring relative stability in the breaking down and building up of bone tissue.

After age 50, however, bone loss speeds up. But you don’t have to take that news lying down.

A recipe for stronger bones

A three-year, randomized clinical trial that enrolled more than 900 older adults, all of whom had metabolic syndrome and were either overweight or obese, found that an “energy-reduced Mediterranean diet and physical activity promotion” produced “significant effects on bone mineral density,” compared to the regular Mediterranean diet.

One of the study authors, J.F. García-Gavilán, PhD, told Medical News Today that an “energy-reduced Mediterranean diet . . . still emphasizes healthy foods such as fruits, vegetables, legumes, olive oil, and fish, but with controlled portions to support weight loss.” He also noted that while the traditional Mediterranean diet is a healthy eating plan, it is “typically food consumed without specific limits on portion sizes.”

The researchers suggest weight-loss lifestyle interventions with longer follow-up periods to confirm their results.

“As we age,” notes registered dietitian Monique Richard, MS, RDN, LDN, “continued activity and quality of diet remain important priorities. . . . Adequate nutrition [is] needed as a foundation to keep that skeleton strong and vibrant.” ●

SELECTED SOURCES “Mediterranean diet, physical activity, and bone health in older adults” by H. VàzquezLorente et al., JAMA Network Open, 4/8/25, jamanetwork.com • “Osteoporosis: What you need to know as you age,” Johns Hopkins Medicine, hopkinsmedicine.org • “A type of Mediterranean diet may support weight loss and bone health” by C. Pelc, medicalnewstoday.com, 4/12/25

More bone support

In addition to a healthy diet and weight-bearing exercise, bones can benefit from nutritional support. Consult your healthcare provider before adding any of the following supplements to your daily nutrition plan.

• Calcium

• Magnesium

• Vitamin D

• Vitamin K2

• Prebiotics

• Probiotics

SELECTED SOURCES “Dietary supplement fact sheets,” Office of Dietary Supplements, National Institutes of Health, ods.od.nih.gov • “Intake of novel red clover supplementation for 12 weeks improves bone status in healthy menopausal women” by A.C. Thorup et al., Evidence-Based Complementary and Alternative Medicine • “Prebiotic and probiotic regulation of bone health” by L. McCabe et al., Current Osteoporosis Reports

A body in motion

Strengthening bones can be as easy as walking, dancing, climbing hills or stairs, hiking, or jogging, all of which require no equipment. More vigorous activities, including tennis, pickleball, basketball, and volleyball, which involve running, stops and starts, and direction changes, strengthening the bones.

Yoga and t’ai chi, although they don’t involve high impact, are both weight-bearing and lower the risk of falls because they improve balance. Plain old jumping, which goes by the fancy name plyometrics, increases benefits to bones.

Strong foundations

Strength-training (using either your body weight or

dumbbells) makes your muscles stronger, which protects and strengthens the bones. Aim for two to three sessions per week, with 48 hours of rest between sessions. Try squats, lunges, side leg lifts, modified pushups, and planks, and then move on to strength-training with dumbbells, performing bench presses, squats, deadlifts, rows, biceps curls, and overhead presses.

SELECTED SOURCES “The chronic effects of a quantified jump-landing program on bone health, body composition and performance parameters in premenopausal women” by T. L. Clissold et al., Journal of Family Medicine, 1/24/22 • “Effect of two jumping programs on hip bone mineral density in premenopausal women: A randomized controlled trial” by L.A. Tucket et al., American Journal of Health Promotion, 1–2/15 • Exercises for Bone Strength: 7 Workouts to Help Prevent Osteoporosis and Keep You Standing Tall, Harvard Medical School, Harvard Health Publishing, 2020 • Osteoporosis Fast Facts, Bone Health and Osteoporosis Foundation, bonehealthandosteoporosis. org • “Osteoporosis prevention,” International Osteoporosis Foundation, buildbetterbones.org, 2026

BY SALLY KARLOVITZ,

focus on

brain health

From college students to office executives to aging men and women, everyone is looking for ways to stay mentally sharp and prevent mental decline. With ADHD in young adults and Alzheimer’s disease and dementia in the elderly, nootropics have become a topic of growing interest. Nootropics are synthetic or natural substances that can enhance cognitive function, specifically related to focus, memory, or motivation, in healthy individuals. For our purposes, we will only focus on natural nootropics. In addition to an appropriate diet and mental and physical exercise, ingredients from Nature offer another method to support brain health and function.

Omegas for the Mind

Our brains require a number of nutrients for optimal function, but one of the most beneficial substances throughout life is Omega 3 fatty acids (EPA & DHA),

Barlean’s Seriously Delicious Omega-3 Fish Oil Key Lime Pie

Supplies 1500 mg Omega-3 EPA & DHA in a smooth, citrusy formula designed for better nutrient absorption.* No fishy aftertaste. Sugar free.

found in cold-water fish like salmon and tuna, chia seeds, flaxseeds, and walnuts. Omega 3 fatty acids, particularly DHA, are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function. Omega 3 supports nerve preservation, impacts neurotransmitters, enhances cognition, and protects again neurodegeneration, making it an important option for working adults, and for those who are seeing signs of decline or dementia.

Mental Mushroom

Lion’s mane mushroom has gained a lot of interest in the world of mind and mood. This “shaggy” looking mushroom has shown potential for promoting nerve growth, enhancing stress reduction, and protecting against neurodegeneration. A study of people with mild Alzheimer’s disease found that supplementation with

Youtheory Lion’s Mane Mushroom+

Helps support brain and cognitive health.* Supports focus and attention.*

Features organic lion’s mane mushroom plus clinically studied Cognizin.

lion’s mane mushroom daily for 49 weeks improved cognitive test scores compared with a placebo. A more recent study looking at the effect of lion’s mane intake on cognition and stress in healthy, young adults reported significant improvements in short- and long-term memory and cognition when compared to a control group. While more research is needed, this mushroom is fast becoming a popular supplement for those looking to support healthy brain function.

Mindful Mineral

Magnesium L-threonate, a specific form of magnesium that can cross the blood-brain barrier, is known to help maintain magnesium levels in the brain. This is important because magnesium can help improve neuron function and signaling in the brain, as well as helping with sleep. Research has shown that magnesium

Earth Origins

Ginkgo Biloba Extract

60mg

Supports healthy circulation, improving glucose and oxygen transport, particularly to the brain.*

Has powerful antioxidant potential to protect against oxidative damage.* Standardized extract consistent with clinical studies.

L-threonate was associated with improved cognitive performance and better sleep. It’s been reported to be helpful in some people who experience brain fog.

Brain-Boosting Herb

Ginkgo biloba extract has been shown to increase blood flow to the brain, improving transmission of nerve impulses. Research on ginkgo shows it has a significant positive effect on memory and cognitive performance, both in younger and aging adults. In adolescents with ADHD, ginkgo may provide support as an add-on to traditional medical therapy, or as an alternative for those who do not tolerate common medication for ADHD. In aging adults, gingko has been shown to support memory and cognition. It is also a potent antioxidant, which means it combats free radical damage, damage that is thought to play a role in Alzheimer’s and other forms of dementia. ●

Earth Origins

Magtein Magnesium L-Threonate

Supports memory and brain health.*

Magnesium promotes healthy cognitive function and stress support.*

Patented magnesium that crosses the blood-brain barrier for utilization in the brain.*

BY LISA FABIAN

lunchbox planning

pack a healthy sack

Let’s be real. Packing a lunch takes time, planning, and effort, which isn’t always recognized. But don’t let this get you down, because the effort’s worth it! A balanced midday meal fuels the body with nutrient-dense foods that are needed to face whatever the afternoon may bring.

Fuel with Food

Here are some nourishing picks for both adult and kid lunchboxes.

● For a high-protein lunch: hardboiled eggs, cubes of sharp Cheddar, almonds, whole-grain crackers, and sliced apple or grapes.

● Bake mini frittatas with eggs, cheese, and your favorite veggies in a muffin tin. Reheat before eating, or enjoy at room temperature.

● Hummus is a popular spread for a sandwich wrap. For a protein-rich alternative, try cottage cheese with sliced raw veggies (cucumber, carrot, bell pepper).

● Instead of tuna fish, why not try canned salmon for a sandwich instead?

● Bake a potato. Slice it in half, and top with black beans, salsa, and sour cream.

● Toss rice noodles with edamame, sauteed shrimp, sliced red cabbage, chopped green onion, and peanut sauce.

● Make a burrito bowl of cilantrolime rice topped with seasoned ground turkey, black beans, corn, salsa, and guacamole. Keep the

salsa and guacamole in their own containers until you’re ready to eat.

● Smash chickpeas with avocado, lemon juice, Dijon mustard, and red onion. Stuff between sandwich bread or pita bread with some arugula and sliced tomato.

● Top brown rice with sweet potato, broccoli, and shredded chicken. Drizzle with tahini dressing.

● Conventional pasta is a traditional choice for pasta salad. Swap in healthier picks like brown rice, quinoa, or barley.

● Pack nourishing snacks: trail mix, apple chips, shelf-stable yogurts, fruit cups, fresh fruit, dried fruit, popcorn, nuts, whole-grain crackers, hard-boiled eggs, applesauce, sliced raw veggies, hummus, guacamole, pumpkin seeds, cheese sticks, or brown rice cakes with nut butter.

Pack It Up

The following tips can make the lunch-making process easier.

● Place items in an insulated lunch box or bag to maintain a safe temperature for chilled items.

● Freeze water in a reusable water bottle the night before. Use this as

an ice pack. When it melts, it can be used as a drinking source. Or you can, of course, use an ice pack.

● To help keep foods hot, heat a thermos by filling it with boiling water for 5 minutes. Dump the water out and add piping hot food. Pop the lid on immediately.

● When transporting soups, stews, and chilis, pack a thermos with a wide-enough mouth to fit a spoon.

● As a fun alternative to conventional storage containers, fill a Mason jar with soup, stew, or chili.

● If possible, start lunch planning over the weekend. Decide on the lunches, restock the pantry, and hard-boil eggs for snacks. If time allows, bake a batch of granola bars, mini frittatas, or muffins.

● The night before, set out the lunch box and necessary food containers. Assemble any salads. Make sandwiches that won’t get soggy (think nut butter and jelly).

● In the morning, heat soup or leftovers to fill the thermos. Make sandwiches and wraps that are better fresh, like tuna salad. Take out all sides and snacks. Cut fresh fruit. Pack veggies.

● Aim to include one of the following whether the lunch is for kids or adults:

✔ main course

✔ vegetable (if the main has plenty of veggies, skip this); try sliced raw vegetables with a container of salad dressing or dip

✔ snack (generally the crunchier, the better!); try nuts, popcorn, or crackers

✔ fruit (sliced, whole, or dried)

✔ something to drink (water or milk)

✔ occasional treat (a square of dark chocolate or a surprise non-food treat like a sticker or handwritten note)

✔ Pack dressings in separate lidded containers, so a salad (especially if it contains grains) won’t absorb the dressing beforehand.

✔ Use those leftovers! Roasted chicken, veggie quesadillas, and pasta salad hold up well for nextday lunches.

✔ Know school rules. Some institutions ban nuts, eggs, certain snacks, or other ingredients. ●

SELECTED SOURCES “Banishing brown bag boredom,” Academy of Nutrition and Dietetics, eatright.org, 9/19/23 •Best Lunch Box Ever by Katie Sullivan Morford (Chronicle Books, 2013)

•“Packing a lunch box,” The Nutrition Source, Harvard T.H. Chan School of Public Health, nutritionsource.hsph.harvard.edu, 2026

Mexican-Style Chicken Soup

From the Taste for Life test kitchen

PREP 40 min SERVES 4

1 Tbsp oil

1 onion, finely chopped

2 tsp chili powder

6 c low-sodium chicken broth

3 c cooked, shredded chicken breast

2 c frozen corn

2 Tbsp lime juice

1 ripe avocado, chopped, for garnish

1. In a large pot, heat oil. Add onion and sauté for 5 minutes.

2. Add chili powder and chicken broth. Bring to a simmer over high heat.

3. Add chicken and corn. Reduce heat to medium and cook for 20 minutes.

4. Remove from heat. Stir in lime juice.

5. Top with avocado before serving.

Cooking Tips: This soup is perfect for packing in a thermos or Mason jar. If desired, serve with baked corn chips or raw sliced red bell pepper for a crunchy side.

Nutrition Note: Lean chicken provides satisfying protein, while avocado contributes fiber and heart-healthy fats. Using low-sodium broth helps keep sodium in check while allowing the flavors of chili powder and lime to shine. Fresh cilantro, jalapeño, or extra lime juice can add even more flavor without additional salt. Add extra vegetables such as bell peppers or spinach for even more color and nutrients.

Per serving: 409 Calories, 44 g Protein, 124 mg Cholesterol, 24 g Carbohydrates, 8 g Total sugars (2 g Added sugars), 6 g Fiber, 16 g Total fat (3 g sat), 340 mg Sodium, ★★★★★

Try these mini-sized frittata bites— they’re easy to make and easy to pack!

tasteforlife.com/minifrittata

breathe easy

natural ways to support respiratory wellness

Respiratory issues are a serious concern for many Americans. Nearly 50 million Americans struggle daily with asthma or chronic obstructive pulmonary disease (COPD), which includes chronic bronchitis and emphysema.

Difficulty breathing generally requires immediate medical attention, and regular or acute use of prescription drugs such as inhalers may be necessary. However, many natural remedies offer supportive respiratory benefits.

Asthma alert

Asthma is responsible for nearly one million emergency room visits per year. Symptoms include shortness of breath, cough, wheezing, and chest tightness.

The disease has a family connection, according to integrative physician Jacob Teitelbaum, MD. “If one parent has asthma, chances are 1 in 3 that each child will have asthma,” he writes. “If both parents have asthma, chances are 7 in 10 that the children will have asthma.”

Dr. Teitelbaum notes that asthma is becoming more common, and he attributes the rise to an increase in allergens (including homes and offices with mold), nutritional deficiencies, and chemicals in the environment.

“There are many helpful asthma medications, and most of these are being reasonably prescribed by doctors,” Dr. Teitelbaum writes.

Dr. Teitelbaum also offers these additional strategies for lowering asthma risk:

✔ “Begin by cleaning your home. Buy a HEPA filter for your bedroom. Also, consider plastic casings around mattresses and even pillows to keep down dust, and ask your allergist to treat you for dust mites if you test positive for this allergy.”

✔ “Avoid food colorings and additives. Common asthma triggers include tartrazine yellow dye #5, benzoates, and sulfites.”

✔ “Natural therapies that eliminate allergic sensitivity and decrease inflammation should also be used.” He lists magnesium, selenium, molybdenum, beta carotene, and vitamins B6, B12, C, D, and E as nutrients that can significantly improve air flow. “You can find these in combination in a good multivitamin/mineral,” he says. Fish oil has also been shown to reduce the risk of asthma in children. ●

SELECTED SOURCES “Asthma statistics,” American Academy of Allergy & Asthma Immunology, aaaai.org, 2/25/26 • “Improving quality of life for those living with lung disease and their families,” American Lung Association, lung.org • “Natural remedies for asthma” by Jacob Teitelbaum, MD, 4/19; “Support your lungs” by Maria

Groves, RH (AHG), 7/21, Taste for Life

Noël

Nourish your lungs

A diet rich in antioxidants and anti-inflammatory nutrients may help promote healthy lung function. Consider adding more of these foods to your diet to support healthy respiration.

Food Lung Health Benefits

Apples Rich in antioxidants and vitamin C, which may help support lung function and lower COPD risk.

Blueberries Provide anthocyanins, antioxidants that help protect lung tissue from damage.

Beets Supply nitrates, potassium, magnesium, and vitamin C that support healthy lung function.

Coffee Contains caffeine and antioxidants that may help open airways and improve oxygen delivery.

Green Tea

Edamame

Oysters

Red Peppers

Rich in epigallocatechin gallate (EGCG), an antioxidant with anti-inflammatory properties that may support lung health.

Provides isoflavones, compounds linked to better lung function and reduced shortness of breath.

Packed with zinc, selenium, copper, and B vitamins that support respiratory health.

An excellent source of vitamin C, a key nutrient for healthy lungs.

Tomatoes Rich in lycopene, an antioxidant that may help reduce airway inflammation.

Turmeric

Contains curcumin, a powerful anti-inflammatory compound that supports lung function.

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