Healthy Edge Magazine FEB2026 Chamberlin's Natural Foods by HFAI

• All about berberine

• Blood vessel support

• Top foods for heart health inside

love baked

with

folic acid

Folic acid is the synthesized version of folate, a water-soluble B vitamin that occurs naturally in foods. The body needs folate (or folic acid) for energy production and for the formation of red and white blood cells. It is also necessary for metabolizing and maintaining normal levels of an amino acid called homocysteine that, at elevated levels, has been linked to an increased risk of atherosclerosis—a disease that can lead to heart attacks and strokes.

Folic acid is perhaps best known for supporting periods of rapid cell growth and division, such as those that take place during pregnancy and infancy. Studies show that 400 micrograms (mcg) of folic acid taken daily in early pregnancy may prevent birth defects such as spina bifida and may also protect the mother from pregnancy-related anemia.

Food sources of folate include soybeans, tofu, kidney beans, lentils, oysters, spinach, beef, and chicken (dark meal), plus fortified foods like cereal and oatmeal. Many health practitioners recommend that women of childbearing age also take a daily folic acid supplement. Look for a supplement with vitamins B12 and C, which help the body to absorb folic acid. ●

SELECTED SOURCES “Folate,” Linus Pauling Institute, https://lpi.OregonState.edu, 12/23 • “Folate,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 11/30/22 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($45, Penguin Group/Avery, 2023)

boards

British Cheese Board • Pickled

Grapes • Poached Pears 17 benefits of berberine

Natural support for blood sugar and metabolism.

Build a gluten-free pantry.

healthy strategies

Tips to support kids’ oral health.

protect your heart with food

Try a heart-healthy eating pattern.

with the flow

Keep your blood vessels healthy.

cook-at-home Healthy recipes for your football party.

Learn to make an omelet.

February Means Heart Health

When you’re celebrating Valentine’s Day with your sweetie, think about your heart health too. We’re ready with a feature article on page 22, “Protect Your Heart with Food,” which discusses foods to eat and those to avoid for a healthier heart.

Managing blood-vessel health protects your whole cardiovascular system. Certified nutritionist Sally Karlovitz offers three ways to support yours beginning on page 24.

See page 2 to learn about folic acid, all the things it does for the body, and what foods offer the plant-based form, folate. And to make sure your children grow up with healthy smiles, see page 20 for tips on children’s dental health.

If you define this month from a football perspective, get ready for Super Bowl Sunday with cheese boards—they’re easy to prepare and can provide snacks or a whole meal for a crowd. We’re ready for you beginning on page 12. And our Cook-atHome department (page 26) this month is also focused on football, with delicious dishes to feed everyone who’s at your house to watch the game.

Winter is a good time for indoor projects—including reorganizing your pantry (page 18) to make it ready for glutenfree cooking and baking. And if you’re not sure about making the perfect omelet, we’ll teach you how on page 28. It’s easier than you may have thought!

For an extra-special meal-ending treat, we present a recipe on page 5 for a Devil’s Food Cake. You and your guests are likely to pronounce it heavenly whether you enjoy it on Valentine’s Day or at any other time.

Enjoy the month dedicated to love—

Mary Ann O’Dell, MS, RDN

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist

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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2026 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. 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.

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a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended:

[ market gourmet ]

Devil’s Food Cake

From Ready for Dessert by David Lebovitz ($37.99, Ten Speed Press, 2025)

Cake

2 cups cake flour or all-purpose flour

1 tsp baking soda

½ tsp baking powder, preferably aluminum-free

½ tsp salt

²⁄³ c unsweetened cocoa powder (natural or Dutch-process)

½ c hot water or strong coffee

1 c sour cream or buttermilk

8 Tbsp (4 oz) unsalted butter, at room temperature

¾ c granulated sugar

¾ c packed dark brown sugar

2 tsp pure vanilla extract

2 large eggs, at room temperature

Ganache Frosting

8 oz bittersweet chocolate, coarsely chopped

6 Tbsp heavy cream

8 Tbsp (4 oz) unsalted butter, cubed, at room temperature

1. Preheat oven to 350°. Butter two 8-inch round cake pans. Dust with a small amount of flour and tap out excess. Line bottoms with circles of parchment paper.

2. To make cake: in a medium bowl, whisk together flour, baking soda, baking powder, and salt. Set aside.

3. Put cocoa in a medium bowl and pour the hot water over it. Stir until it’s a paste. It won’t be smooth yet, but stir in sour cream, and then whisk until smooth. Set aside.

4. In the bowl of a stand mixer fitted with paddle attachment (or by hand), beat the 8 tablespoons butter, the sugars, and vanilla at high speed for 5 minutes, until well combined, stopping mixer midway and scraping down sides of bowl.

5. Reduce mixer speed to medium, and add eggs one at a time, stopping mixer after each addition to scrape down sides of bowl. After adding eggs, mix for 1 minute at mediumhigh speed.

6. Turn mixer to lowest speed and add half of dry ingredients, and then add cocoa mixture. Remove bowl from stand mixer and use a flexible spatula to mix in rest of dry ingredients, stirring just until no bits of flour are visible. Don’t overmix.

7. Divide batter between two prepared pans and use a spatula to spread it into even layers. Bake until center of one of cakes feels just about set, about 20 minutes. A toothpick inserted into center should come out clean. Let cakes cool completely on a wire cooling rack.

8. To make ganache frosting, in a medium heatproof bowl, combine chocolate and cream. Set bowl over a pan of barely

70 min prep time

makes 1, two-layer 8-inch cake serves 12

simmering water and stir occasionally with a whisk until chocolate is melted and mixture is smooth. Remove bowl from heat, wipe bottom of bowl dry with a kitchen towel, and add 8 tablespoons butter in small bits, using your fingers to break it into smaller pieces as you add it, which will warm it up and help it meld with the chocolate. Stir gently with whisk until smooth. If there are still visible bits of butter, whisk a few times with a bit more determination but avoid aerating mixture.

9. Let frosting rest, stirring it occasionally with a flexible spatula until it’s thick and spreadable, the consistency of chocolate pudding. When you lift a spatula-ful of frosting, it should softly hold its shape when you let it fall back into bowl. It’ll take about 10 to 20 minutes, depending on the temperature of your kitchen.

10. Run a knife around sides of cakes to help loosen them from pans. Remove cakes from pans, and then peel off parchment paper. Put one layer on a flat dinner plate or serving platter. Spoon about one-quarter of frosting on top of cake layer and spread it evenly over top. Place other layer on top of it and spread rest of frosting over top and sides.

Per serving (made with sour cream): 472 Calories, 6 g Protein, 87 mg Cholesterol, 53 g Carbohydrates, 33 g Total sugars (31 g Added sugars), 3 g Fiber, 29 g Total fat (17 g sat), 243 mg Sodium, ★★ Vitamin A, Phosphorus, ★ Vitamin B2 (riboflavin), Iron, Magnesium

think fruit

“Weight loss is not just about what you remove from your plate—be sure to consider what you put on in its place!” write the nutrition experts at Tufts University. “Replacing nutrient- and fiber-poor snack foods like chips and pretzels and typical desserts like baked goods and ice cream with fruit is a smart choice—whether you are trying to lose weight or not.”

SOURCE “Myth of the month: Some fruits are better than others for weight loss,” Tufts University Health & Nutrition Letter, 7/25/25

less-processed foods may aid weight loss

Participants in a 2025 study lost twice as much weight consuming minimally processed foods compared to when they ate an ultra-processed diet. According to the authors, both diets provided recommended levels of fruit and vegetables and were “nutritionally matched” for intake of fats, protein, carbohydrates, salt, and fiber.

Researchers assigned each participant to one of two groups. One group began with an eightweek diet of minimally processed foods “such as overnight oats or homemade spaghetti Bolognese.” They then returned to their regular diets for four weeks, followed by eight weeks of ultra-processed foods, including “breakfast oat bars or a lasagne ready meal.” The second group completed the diets in the opposite order.

The minimally processed diet led to weight loss of about 2 percent, while the second diet contributed to an average loss of about 1 percent.

SELECTED SOURCES “Less processed diet may be more beneficial for weight loss,” University College London, 8/4/25 • “Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: A randomized, crossover trial” by S.J. Dicken et al., Nature Medicine, 8/4/25

D3 may lower heart attack risk

Heart attack patients might cut their risk of a second attack substantially by adhering to a regimen of vitamin D3 supplementation. A large six-year study presented at a 2025 American Heart Association session found that some participants cut their risk in half.

Doses were individually tailored in an attempt to help participants achieve optimal levels of the vitamin.

Commenting on the study, board certified internist Jacob Teitelbaum, MD, observed that “inadequate vitamin D is one of the most important nutritional deficiencies. The common misguided medical advice today is to avoid sunshine, which is a major source of vitamin D. Vitamin D is critical for balancing inflammation and immunity. The appropriate advice should be to avoid sunburn, not sunshine.”

Dr. Teitelbaum added that vitamin D levels “go down with inflammation, infections, and other severe health conditions. So, the low vitamin D levels do not necessarily indicate deficiency, or that treatment is going to help the illness. This requires actual treatment studies rather than simply looking for associations.” According to Dr. Teitelbaum, this is what makes the new study so powerful. “It was a randomized prospective study where they treated one group and not the other, showing that supplementing vitamin D was what lowered heart attack risk. For those with a previous heart attack, it lowered the risk of a second heart attack by over 50 percent.”

SELECTED SOURCES “Heart attack risk halved in adults with heart disease taking tailored vitamin D doses,” American Heart Association Scientific Sessions 2025, 11/25 • Personal communication: Jacob Teitelbaum, 11/25 • “Targeted vitamin D3 supplementation cuts risk of heart attack patients having a second heart attack in half, new Intermountain Health study finds,” Intermountain Healthcare, 11/9/25

Did You Know?

A new survey revealed that nearly twothirds of Americans would consider adopting a low-fat, plant-based diet to help prevent Type 2 diabetes or to improve their blood sugar control if that plan was recommended by their physician.

SOURCE “New poll: Most Americans would try a plantbased diet to fight diabetes,” Physicians Committee for Responsible Medicine, 11/7/25

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Redefining beauty from the inside out

Think COLLAGEN – our experts do!

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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.

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Over 1,000 published scientific articles, research studies, and papers have shown that Aged Garlic Extract™ from Kyolic has a positive effect on cardiovascular risk factors such as: cholesterol, high blood pressure, circulation and blood sugar balance. In addition, a recent study showed AGE may improve aerobic fitness.

BY LISA FABIAN

gather and graze beautiful boards

Go to just about any party, and you’ll see a crowd lingering by the cheese board.

A stylish way to serve an assortment of cheeses, fruits, vegetables, nuts, condiments, and more, these beautiful presentations are easy to make and fun to eat.

When creating a board, don’t feel that every item needs to be made from scratch. Purchase common accompaniments like candied nuts, jams, pickles, and dried fruit. If you want to make your own preserves, a recipe follows. You may even choose to make unique items like the Pickled Grapes and Poached Pear recipes featured here.

Build a board

The following ratios can be helpful when designing a cheese board. Quantities are per person and serve as a guide. If the board will be part of the main meal, or you have big eaters coming, include extra bread, crackers, fruit, and/or crudités.

✔ 4 to 5 crackers and/or a few pieces of bread

✔ 31/2 oz meat or fish

✔ 5 oz cheese

✔ 4 oz crudités or other vegetables

✔ 3 oz fruit

✔ 2 oz nuts, pretzels, or dried fruit

A board looks best when completely full. This approach isn’t required though. Since it can be expensive to fill a board, as an alternative keep items to the center of the board and leave space around the board’s edges.

If your guests will be seated at a table when enjoying the spread, place items on a long and narrow board so everyone can have easy access to it.

If including meat or fish on the board, make sure items aren’t left out at room temperature for longer than two hours. To keep ingredients cool, consider placing them on a chilled marble slab. Or keep items on a tray of ice. Even with these tips, stick to the two-hour rule.

Think varying colors and textures when designing a board. Consider slicing fruits, cured meats, and cheeses in different shapes and sizes for eye appeal. Keep a bowl of toothpicks or a collection of small forks near the board, so grazers can easily pick items up.

The following cheese board doesn’t include meat or fish. But feel free to offer varieties of smoked fish and cured meats alongside, if desired. ●

SOURCE The Grazing Table by Natalie Thomson ($24.99, Hamlyn, 2023)

British Cheese Board Recipe page 14

Shown on page 13

British Cheese Board

From The Grazing Table by Natalie Thomson ($24.99, Hamlyn, 2023)

Fig & Balsamic Preserve

1 lb fresh figs, quartered

½ c water

1 c granulated sugar

Juice of ½ lemon

3 Tbsp balsamic vinegar (aged if possible)

For the Cheese Board

1 quantity Fig & Balsamic Preserve

7 oz hard cheese, such as Montgomery’s Cheddar or Lincolnshire Poacher

7 oz blue cheese, such as Colston Bassett Stilton

7 oz soft cheese, such as Baron Bigod or Tunworth

7 oz goat cheese, such as Ragstone

7 oz red cheese, such as Sparkenhoe Red Leicester

10 to 13 oz mixed crackers, such as oatcakes, water crackers, fruit-and-nut crackers, and/or digestive biscuits (or Graham crackers, if you cannot find digestive biscuits)

Celery ribs

Small bunches of red grapes

Pickled onions

Dried apricots

Walnut halves

1. To make Fig & Balsamic Preserve, place figs and the water in a large saucepan over high heat. Bring to a boil and then add sugar and lemon juice. Cook for 10 minutes or until figs have cooked down and are completely soft. Remove from heat and let cool for 20 minutes and then blitz with a handheld immersion blender until smooth. Return to heat, add balsamic vinegar, and cook for 2 to 3 minutes to reduce to a thick consistency.

2. Let cool completely and then use immediately or keep in the refrigerator for up to 2 weeks. Alternatively, spoon into a sterilized jar while still very hot and seal with the lid. The jar of preserve will last up to six months if unopened.

3. To assemble, place preserve in a bowl in the center of a large platter or wooden board. Arrange cheeses around it, slicing or crumbling them so that they are easy to pick up. Place some crackers among cheeses, and then fill in spaces with celery and grapes. Add pickled onions to a small bowl and place on the board and then use dried apricots and walnuts to fill in any little gaps. Serve immediately.

Kitchen Note: You can’t beat a classic cheese board. The above cheese suggestions are simply that—suggestions. Use any British cheeses you like. Use a jar of store-bought fig preserve if you prefer.

Per serving: 749 Calories, 30 g Protein, 104 mg Cholesterol, 50 g Carbohydrates, 24 g Total sugars (12 g Added sugars), 3 g Fiber, 48 g Total fat (24 g sat), 1,206 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B12, Calcium, Phosphorus, ★★★ Vitamin A, K, Zinc, ★★ Vitamin B1 (thiamine), B6, Folate, ★ Vitamin B3 (niacin), E, Iron, Magnesium

Pickled Grapes

60 min prep time serves 8

25 min prep time makes approximately 14 oz

From The Cheese Life by Mathew Carver and Patrick McGuigan ($29.99, Kyle Books, 2023)

6 Tbsp water

6 Tbsp sherry vinegar

2 fl oz white wine vinegar

2¼ oz caster (superfine) sugar

½ tsp black pepper

14 oz red grapes

3 sprigs rosemary

Salt

1. In a saucepan, combine the water, both vinegars, sugar, pepper, and a pinch of salt. Bring to boil, stirring occasionally. Remove from heat and allow to cool for 10 minutes.

2. Remove grapes from their stems and make a small incision in the end of each grape. Place in a pickling jar with destemmed rosemary and then pour over cooled liquid to fully cover grapes. Seal and refrigerate for 2 days before serving to allow to infuse. Per

Poached Pears

From The Cheese Life by Mathew Carver and Patrick McGuigan ($29.99, Kyle Books, 2023)

1¹⁄³ pints water

1 cinnamon stick

3 star anise

2 cloves Zest of 1 lemon

5¾ oz caster (superfine) sugar

60 min prep time serves 4

4 pears, peeled and cut into quarters

1. Place the water, spices, lemon zest, and sugar in a large pan. Bring to a boil. When sugar has dissolved, add pears, and then simmer for around 45 minutes, until tender but not too soft.

2. Leave to cool and store in an airtight container in the refrigerator for up to 2 weeks.

Per serving: 188 Calories, 1 g Protein, 0 mg Cholesterol, 50 g Carbohydrates, 39 g Total sugars (21 g Added sugars), 6 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, ★ Vitamin C, K

BY MARY ANN O’DELL, MS, RDN

benefits of berberine

Sometimes called “Nature’s Ozempic” on social media sites, berberine has risen beyond that hype to find a legitimate place of its own in the modern world of optimum health.

While berberine is commonly referred to as an herb, it is not an herb but a plant alkaloid found in several herbs including goldenseal, barberry, Oregon grape, and other Berberis plants. It has a vibrant yellow color, which explains its prior use as a dye for wool. It has been used traditionally in Ayurvedic and Chinese medicine for a variety of issues including digestive distress, inflammation, and for fighting infections. Today, research is confirming berberine’s use in natural medicine, showing it supports metabolism, blood sugar control, and gut health.

The most common use of berberine today is to support healthy blood sugar function. Research suggests it may help by enhancing insulin sensitivity, improving how cells respond to insulin and take up glucose, allowing faster conversion to energy. Another role berberine has is activation of AMPactivated protein kinase (AMPK), an enzyme that has been dubbed a “metabolic master switch,” which may enhance blood glucose control and healthy metabolism. This is how berberine has been associated

with GLP-1 medicines, since one of the ways GLP-1 works is by activating an AMPK pathway.

Berberine also has a role in supporting gut and microbiome health. Berberine works to support the integrity of the gut wall, providing an anti-inflammatory and antioxidant effect that can help keep harmful bacteria from entering the gut. Berberine also supports a healthy balance of gut bacteria, promoting beneficial strains of bacteria within the gut.

With all this activity in the body, we will likely see more research come out about this popular plant compound and the many ways it may support overall health. ●

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gluten-free pantry makeover

stay well-stocked to make food prep a breeze

Gluten-free eating can feel like a balancing act. You want to stay safe and healthy, but you don’t want to dedicate every spare minute of your day to food prep. The secret may be a well-organized pantry, stocked with gluten-free essentials that help you save time, avoid crosscontamination, and keep mealtimes simple. Here’s how to stock up with confidence.

Gluten-free baking mixes are available for making cookies, bread, muffins, pizza crust, and more. There are even all-purpose mixes. Be sure to keep a neutral-tasting one on hand. It’s a convenient choice for baking either sweet or savory items. Read package labels carefully. Some mixes contain dairy, nuts, soy, or corn. If you’re sensitive to these foods, choose brands free of these ingredients.

Your freezer is your friend. Make sauces, chilis, soups, breads, and muffins when you have time,

and then date the items and freeze for later. One downside to freezing: Gluten-free pasta doesn’t freeze well. Cook as needed and rely on using defrosted sauces.

When a homemade gluten-free bread or batch of corn muffins doesn’t turn out quite right, don’t throw it away. Use your highspeed blender or food processor to make breadcrumbs. Add your favorite seasonings, and freeze the crumbs for later use. When a batch of gluten-free cookies or muffins fails to impress, pulverize these into crumbs for later use as a fruit cobbler topping.

Shop for tasty and convenient gluten-free goods like premade pesto, guacamole, hummus, olive oil, balsamic vinegar, olives, sundried tomatoes, and roasted red bell peppers. Top rice, quinoa, or your favorite protein with one or more of these ingredients for fast flavor.

Improve the flavor of glutenfree baked goods by adding extra high-quality vanilla extract. Some gluten-free bakers add up to a tablespoon, even if the recipe calls for just a teaspoon. Consider adding more of a certain spice too—if it’s already called for in the recipe. Doing so can help mask the flavor of some of the stronger-tasting glutenfree flours.

Label and seal each type of gluten-free flour in its own container and store them in specific areas of the fridge and freezer for ease of finding later on. Read the package to see where the item should be stored (pantry, refrigerator, or freezer). ●

SELECTED SOURCES “Gluten-free pantry essentials,” Gluten Intolerance Group, www. Gluten.org, 10/20 • “Stocking a gluten-free pantry,” www.Celiac.com, 9/10/21 • “Stocking the gluten-free pantry,” America’s Test Kitchen, www.AmericasTestKitchen.com, 7/25/24

CoconutCashew Muffins

From the Taste for Life test kitchen

½ c coconut flour, sifted

¼ c garbanzo bean flour, sifted

1 tsp baking soda Pinch of salt

¹⁄³ c honey, melted

2 large eggs

¼ c lime juice

1 tsp orange or vanilla extract

¼ c shredded coconut

25 min prep time makes 6 muffins

¼ c chopped unsalted raw cashews

1. Preheat oven to 350°.

2. In a large bowl, whisk together coconut flour, garbanzo bean flour, baking soda, and salt.

3. In a small bowl, whisk together melted honey, eggs, lime juice, and extract.

4. Add honey mixture to dry ingredients. Stir until combined. Fold in coconut and cashews. Spoon batter (it will be thick) into greased or paper-lined muffin tins.

5. Bake for 15 to 20 minutes, until toothpick inserted in center of a muffin is clean. Let muffins cool in tin before removing them. Store in an airtight container for up to 5 days.

Per serving (1 muffin): 186 Calories, 5 g Protein, 53 mg Cholesterol, 26 g Carbohydrates, 17 g Total sugars (16 g Added sugars), 5 g Fiber, 7 g Total fat (4 g sat), 255 mg Sodium, ★ Phosphorus

protect your

children’s teeth

put them on the path to lifelong dental health

A lifetime of healthy smiles begins in childhood. As with other aspects of a child’s well-being, it’s up to parents to set the stage for dental health.

Supervise brushing

Pediatric dentists advise supervising a “child’s toothbrushing until the child is at least seven years of age,” according to Hudson Valley Pediatric Dentistry.

“Every child develops differently, but on average, children can start brushing their own teeth around ages 6 and 7. However, parents should still supervise their children to make sure they are using proper brushing techniques,” says the blog of Hudson Valley.

Eating and drinking

Avoid allowing babies and toddlers to go to bed with a bottle or sippy cup of juice or milk.

Fruit, vegetables, whole grains, and dairy foods are good for a child’s teeth as well as for overall development, according to Hudson Valley, which recommends “limiting sugary snacks and drinks.”

Regular dental appointments

To keep a child’s teeth free of plaque and monitor for dental problems, the American Academy of Pediatric Dentistry recommends checkups every six months beginning around the child’s first birthday. Establishing a

relationship with a dentist early will help a child develop a positive attitude about dental care.

Add xylitol

Research has shown that the daily use of xylitol-sweetened chewing gum, but not candies, reduces caries in children and adolescents. Citing studies of the effects of xylitol gum on the accumulation of plaque and the Streptococcus mutans bacteria associated with tooth decay, authors of a study published in BMC Oral Health note the usefulness of the gum “to control and prevent caries occurrence in children and adults.”

Check with your child’s dentist about the appropriate age to allow your young child to chew gum. ●

SELECTED SOURCES “Do chewing gums and sweets containing xylitol prevent caries in children?” by D. Ramasubbu and B. Duane, Evidence-Based Dentistry, 6/24 • “The effect of xylitol chewing gums and candies on caries occurrence in children: A systematic review with special reference to caries level at study baseline” by K. Pienihäkkinen et al., European Archives of Paediatric Dentistry, 4/24 • “Essential tips for children’s tooth care: A parent’s guide”; “Pediatric dentist tips: What parents should look [for] when supervising their child’s toothbrushing,” Hudson Valley Pediatric Dentistry, www.HVKidSmiles.com • “Specific effects of xylitol chewing gum on mutans streptococci levels, plaque accumulation and caries occurrence: A systematic review” by E. Söderling and K. Pienihäkkinen, BMC Oral Health, 7/25

Make brushing fun

The American Dental Association offers ways to get your little ones to want to brush their teeth—because they enjoy it. Here are a few to try:

• Brush with them. Because children pick up behaviors that their caregivers model, set aside two minutes after breakfast and after dinner to brush together.

• Tell a story. Make your child the star of the tale, maybe a superhero who brushes away the “bad guys” that cause cavities.

• Have them choose the supplies. A sparkly toothbrush can add to the fun, especially when it’s paired with a toothpaste flavor they like.

• Reward a job well done. It can be as simple as saying with a hug, “I’m proud of you,” or making a chart to keep track of points that your child can turn in for a small gift.

• Add music. Choose from Sesame Street classics to more contemporary brushing music from The Wiggles, Blippi, and more.

SELECTED SOURCES “7 toothbrushing tunes kids (and parents) will love”; “Getting kids to brush,” American Dental Association, www.MouthHealthy.org

protect your heart with food

what to eat—and what to avoid— to keep your heart healthy

Many factors influence heart health, including genetics, illness, infections, and medications, according to Cleveland Clinic Health Essentials. “The wear and tear that comes with age can also be a factor.”

Regular exercise and stress management also help keep your heart healthy. And what you eat is something you can control. Food choices can make a difference, says preventive cardiology registered dietitian Julia Zumpano, RD, LD.

Foods to choose . . .

“Following a heart-healthy diet can help reduce or eliminate risk factors of heart disease,” according to University of Iowa Health Care (UIHC), by “lowering blood pressure, improving cholesterol, reducing body weight, and lowering blood sugar.”

In general, says Harvard Health Publishing’s Jenette Restivo, a “heart-healthy eating style emphasizes minimally processed vegetables, fruits, whole grains, and beans.” She cites the American Heart Association’s dietary guidelines:

• “Maintain a healthy body weight by keeping calories from food balanced with calories burned exercising.

• Consume a wide variety of fruits and vegetables.

• Choose mostly whole grains instead of refined grains.

• Use liquid plant oils such as olive oil rather than tropical oils such as palm oil.

• Eat healthy sources of protein, such as from plants, seafood, or lean meats.

• Minimize added sugars and salt.

• Limit alcohol.

• Choose minimally processed foods.”

UIHC cites the following foods for improving heart health: salmon, tuna, olive oil, walnuts, almonds, oranges, avocados, low-fat yogurt, cherries, dark

leafy greens, black beans, and, in moderation, dark chocolate. Round out your eating plan with blueberries, sweet potatoes, seeds, oatmeal, edamame (young soybeans), green tea, and garlic.

Small dietary improvements can offer big results. Avocado, for example, is “abundant in healthy fats, fiber, and several nutrients that are associated with cardiovascular health,” says Restivo. She cites a study that found “eating at least two servings of avocado each week lowered the risk of experiencing a heart attack or related problem due to coronary artery disease” by 21 percent.

. . . and those to limit

The National Heart, Lung, and Blood Institute recommends limiting “sodium (salt), saturated fat, added sugars, and alcohol” for a heart-healthy diet. It also notes that “understanding nutrition labels can help you choose healthier foods.”

The American Heart Association (AHA) suggests avoiding high-fat dairy foods, tropical oils, partially hydrogenated fats, processed foods, including meats, and fatty meats.

Healthiest for your heart

The AHA evaluated 10 popular diets to determine how well they align with the organization’s guidance for heart-healthy eating and found that “some diets promote heart health better than others. Two of these diets—the DASH diet and the Mediterranean diet— stand out as the top diets for heart health.”

The DASH diet, whose full name is Dietary Approaches to Stop Hypertension, “is based on eating

plenty of fresh fruits and vegetables, and choosing lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats,” says Restivo. “Studies have found associations between the DASH diet and better heart health,” she says, “including a lower risk of heart failure and reduced blood pressure.”

Similarly, the Mediterranean-style way of eating “is

SELECTED SOURCES “10 foods to improve your heart health,” University of Iowa Health Care, www.uihc.org, 5/4/23 • “Choose heart-healthy foods,” HeartHealthy Living, National Heart, Lung and Blood Institute, www.nhlbi.nih.gov, 3/24/22 • “Heart-healthy foods to add to your grocery list,” Cleveland Clinic Health Essentials, http://Health.ClevelandClinic.org, 4/26/24 • “Heart-healthy foods: What to eat and what to avoid” by Jenette Restivo, Harvard Health Publishing, www.Health.Harvard.edu, 11/9/23

a popular diet that is touted for its health benefits, including a lower risk of heart disease,” Restivo says, as it “emphasizes vegetables, fruits, whole grains, beans, and legumes and includes low-fat or fat-free dairy products, fish, poultry, certain vegetable oils, and nuts. The diet limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.” ● FEBRUARY 2026 23

go with the flow: keeping blood vessels healthy

Your heart beats over 100,000 times a day. With every heartbeat, blood is pumped through the body by way of a complex circulatory system of blood vessels. These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins throughout the entire body, and they also help remove waste and carbon dioxide from the body. But blood vessels are not something people tend to think about. Since maintaining blood vessel health is critical for overall heart health, maybe it’s time to give your vessels a little more love. Here are 3 ways to support blood vessel health.

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When blood vessels become damaged or inflamed, cholesterol can build up along the vessel walls, slowing blood flow and increasing the risk of heart attack or stroke. Garlic is one of the most researched herbs for heart health and has been shown to help support healthy cholesterol levels and improve circulation. Bergamot orange fruit is rich in antioxidant polyphenols and has been studied for its ability to help lower LDL cholesterol and, in some cases, raise HDL cholesterol. Regular physical activity also plays an important role by improving circulation and keeping blood vessels flexible and strong.

Help Maintain Healthy Blood Pressure

Even slightly elevated blood pressure can cause longterm damage if left unmanaged. Along with regular movement and stress-management practices, certain nutrients and herbs can help support healthy blood pressure. Garlic supports in this area too, with at least one study showing garlic may lower blood pressure as much as a common blood pressure drug. Essential minerals like calcium, magnesium, and potassium help maintain proper electrolyte balance and support a steady heart rhythm and normal blood pressure. Beets contain naturally high levels of nitrates, which are converted into nitric oxide in the body. Nitric oxide relaxes and widens blood vessels, which helps to lower blood pressure, naturally. ●

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GET THE PARTY STARTED!

Whether you’re the host, or you’re attending an event elsewhere, score a touchdown with these fan-favorite appetizers.

Veggie Quesadillas

From the Taste for Life test kitchen

4 tsp oil, divided

4 (10- to 12-inch) whole-wheat tortillas

2 c shredded Monterey Jack cheese

¼ c diced red onion

¼ c diced red bell pepper

¼ c diced mushrooms

½ c diced tomato

1 c your favorite store-bought salsa

1 c your favorite store-bought guacamole

1. In a large skillet, heat 1 teaspoon of the oil over medium-high heat. Make sure skillet bottom is evenly coated with oil.

2. Place 1 tortilla in skillet and cook for 1 minute. Reduce heat to medium. Flip tortilla over and spread one-quarter of cheese evenly over tortilla. Evenly add one-quarter each of the onion, bell pepper, mushrooms, and tomatoes over cheese. Cook until cheese begins to melt, about 1 minute.

3. Fold tortilla in half to create a half-moon shape. Flip tortilla over and cook until tortilla is toasted and cheese is melted, 1 to 2 minutes.

4. Transfer quesadilla to a cutting board. Cut into 3 wedges.

5. Repeat steps 2 to 4 with remaining ingredients, adding a small amount of oil to skillet before toasting each quesadilla. Serve with salsa and guacamole.

Kitchen Note: You can change up the vegetables, depending on what you have on hand. Consider using green onions, chopped black olives, steamed broccoli, roasted sweet potatoes, or roasted eggplant.

Per serving: 383 Calories, 16 g Protein, 39 mg Cholesterol, 24 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 26 g Total fat (9 g sat), 999 mg Sodium, ★★★★ Calcium, Phosphorus, ★★ Vitamin B1 (thiamine), ★ Vitamin A, B2 (riboflavin), B3 (niacin), B6, B12, E, Folate, C, Iron, Potassium, Zinc

30 min prep time serves 6 (2 quesadilla wedges each)

30 min prep time + 30 min chill time makes 3 cups (serves 10)

Caramelized Onion and Jalapeño Dip

From Big Bites: Time To Eat! by Kat Ashmore ($35, Rodale Books, 2026)

¼ c extra-virgin olive oil

1½ lb yellow onions, thinly sliced (about 4 medium)

1 jalapeño, seeded and finely diced

4 garlic cloves, unpeeled, smashed Kosher salt and freshly cracked black pepper

1½ c plain Greek yogurt (full fat or partial fat)

4 oz reduced-fat cream cheese, room temperature

2 tsp lemon juice

Potato chips of choice

Fresh raw vegetables (such as bell peppers, carrot sticks, celery sticks, radishes, and cucumber slices), for serving

1. To a large skillet, add oil and place over medium-low heat. Add onions, jalapeño, and garlic, and season with a large pinch of salt. Allow to cook for about 30 minutes, stirring frequently, until deeply golden brown and caramelized. If onions begin to burn, deglaze with a splash of water, as needed.

2. Remove from heat and allow to cool for 10 to 15 minutes. Take garlic cloves out of their skins and discard skins.

3. To a food processor or a high-speed blender, add garlic, cooled onion mixture, yogurt, cream cheese, and lemon juice. Blend until smooth but mixture still retains some texture. Season to taste with salt and pepper. Refrigerate for at least 30 minutes to firm up before serving.

4. Serve with potato chips and crudités. Store in fridge for up to 1 week.

Kitchen Note: Chips and dip— an iconic combination that rarely disappoints. By using protein-rich Greek yogurt as the base, this is a more virtuous onion dip that is still rich-tasting from a bit of cream cheese and some luscious, deeply caramelized onions but isn’t a bucket of cream cheese and sour cream weighing down your belly. You can also serve this dip with roasted fingerling or baby potatoes for dunking. Per

Mango Salsa

From Island Vegan by Lloyd Rose ($27.99, Page Street Publishing Co., 2024)

1 ripe mango, peeled and diced

½ c diced pineapple

1 medium red onion, finely chopped

1 medium tomato, seeds removed and diced

¼ c finely chopped cilantro

Juice of 1 lime

½ Scotch bonnet or habanero pepper, seeds removed, minced

⅛ tsp salt (optional)

1. In a large bowl, combine all ingredients.

2. Allow salsa to sit for at least an hour in the refrigerator before serving. This resting time lets flavors meld together, enhancing overall taste of salsa. After flavors have melded, salsa should be eaten fresh.

Kitchen Note: This Mango Salsa is excellent alongside savory fritters, as a topping for tacos, or simply as a refreshing dip with tortilla chips. Enjoy this tropical burst of flavors with a hit of heat as an enhancement to your meals. You can double or triple the recipe as needed to serve more.

Per serving: 266 Calories, 4 g Protein, 0 mg Cholesterol, 68 g Carbohydrates, 51 g Total sugars (0 g Added sugars), 9 g Fiber, 1 g Total fat (0 g sat), 158 mg Sodium, ★★★★★ Vitamin B6, C, ★★★ Folate, ★★ Vitamin B1 (thiamine), ★ Vitamin A, B2 (riboflavin), B3 (niacin), E, K, Magnesium, Phosphorus, Potassium

how to cook an omelet the perfect meal, made easy

Whether made in the French style (known as omelette: thinner, more delicate, no browning), or in the American style (known as omelet: thicker, fluffier, spots of brown on the underside), this egg-forward dish is a culinary classic.

Omelets make a satisfying meal any time of the day. So let’s get cracking to cook the perfect version.

Make it like a pro

Healthy add-ins

Here are some tasty filling ideas for omelets. Keep the total quantity of add ins to no more than 1 cup per 4-egg omelet.

Here’s a basic recipe for a simple, folded American-style omelet.

1. Beat 4 eggs and 2 tablespoons milk together. Season to taste with salt and pepper.

2. Place a 10-inch nonstick skillet over medium heat. Add 2 tablespoons of oil or butter to coat skillet.

3. Pour egg mixture into skillet. Tilt to make sure entire surface is covered with egg mixture. Let cook, without disturbing, for 30 seconds. With a rubber spatula, push eggs to center of skillet. At same time, tip skillet to allow uncooked eggs in center to reach pan edges.

4. Cook for 2 to 3 minutes more, until center of omelet reaches desired firmness.

5. With a large spatula, fold omelet in half and transfer from skillet to plate. Omelet can also be served flat or rolled.

Note: If adding fillings, do so when the top surface is thickened and there are no liquid eggs remaining. Place fillings on one half of the omelet. Fold omelet into a halfmoon shape, and then slide it onto a plate. (Take care not to overstuff the omelet, or it will burst when folded.)

• Roasted red bell peppers and goat cheese

• Chopped scallions, onions, and tomatoes, with a sprinkling of smoked paprika

• Mashed white potatoes, sweet potatoes, parsnips, or celery root

• Shredded or minced cooked shrimp, scallops, lobster, or crabmeat

• Smoked salmon and cream cheese

• Cottage cheese or sour cream

• Caramelized onions

• Corn and diced jalapeño

• Fresh herbs (up to 1 tablespoon of oregano, tarragon, thyme, parsley, chives, basil, or chervil)

• Fruit (berries or peeled and grated apples pre-cooked with butter, sugar, and cinnamon), jam, or marmalade ●

Helpful Tips

● When making the American version (omelet), resist over-stirring when cooking. This helps create a fluffier dish. For a traditional diner-style favorite, fill with a variety of add-ins.

● French omelettes are stirred the entire time they’re cooked. This creates a custardy interior. Little to no fillings are added. A French omelette is served folded over itself into thirds to create a long, thin rectangle. It may be garnished with a sprinkling of fresh herbs.

● Classic omelets are typically made with two to three eggs.

● Crack eggs on a flat surface, like a kitchen counter, rather than a bowl’s rim. You’re less likely to get shell fragments in the omelet with this method.

● Be sure fillings are prepped ahead of time and ready to go. Omelets can overcook fast, so ingredients need to hit the pan quickly.

● Raw ingredients need to be cooked ahead of time, and refrigerated ingredients need to be heated (or at least be at room temperature) before adding.

● Add soft cheeses to omelets to ensure the cheese becomes gooey. Hard varieties like Parmesan, aged Cheddar, or Gruyère won’t melt as quickly.

● When chopping add-ins, keep them small to prevent the omelet from tearing.

● Plan on ¹⁄ ³ to ½ cup of filling for each 2-egg omelet. If you have leftover filling, spoon it over the omelet before serving.

● Use a large balloon whisk and a large bowl to whisk the eggs together. Be sure to whip the eggs vigorously and thoroughly. This incorporates the whites into the yolks and yields a nice creamy omelet. Using this technique, you may find there’s no need to add milk or water.

● Always use a nonstick pan to prevent the eggs from sticking, and to easily transfer the omelet from pan to plate.

● If you don’t own an omelet pan, use a pan with sloping sides to help slide the omelet to the serving platter.

● Preheat the pan for two minutes before adding oil or butter. This makes the pan less porous, so the eggs are less likely to stick.

● Make sure your spatula is heatproof. This type works best for stirring the eggs in the pan and rolling the omelet into shape.

● When making an egg white omelet, whisk the whites until they’re foamy and double in volume. Pour into a nonstick skillet. Cook, without stirring, until whites are almost set. Broil for 30 seconds under the broiler, until omelet is set and beginning to brown.

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