Healthy Edge Magazine MAR2026_Chamberlin's by HFAI

pain gentle relief

• Respiratory support

• Gardening for health

• Classic Irish cuisine inside

celery

Celery is a crisp, refreshing vegetable. Low in calories and high in water content, celery supports hydration while boosting flavor and texture to meals.

Celery is a good source of fiber, which aids digestion and helps promote feelings of fullness. It provides important nutrients like vitamin K, potassium, and folate. Celery also contains antioxidants, like flavonoids and phenolic acids, that can help combat oxidative stress and support cardiovascular health.

When shopping for celery, choose firm, tightly packed stalks with fresh-looking, leafy tops. Skip celery that looks yellow or limp. Keep celery unwashed in the crisper drawer of your refrigerator. If the stalks dry out, they can be rehydrated in ice water to restore some of their crispness.

To store celery, keep it unwashed in the refrigerator crisper drawer. Wrapping whole stalks in aluminum foil or a reusable produce wrap can help retain moisture while allowing ethylene gas to escape, extending freshness for up to two weeks. If celery begins to soften, soak the stalk in ice water to help restore some of their crispness.

Celery is a versatile ingredient that can be enjoyed raw or cooked. Raw celery adds a satisfying crunch to salads (including chicken salad and egg salad) and it’s great for dunking in hummus, peanut butter, or your favorite dip. Sautéed celery makes a great addition to soups, stews, and stuffing. Instead of throwing out leftover celery leaves, consider using them like fresh herbs to garnish your favorite dishes. ●

SELECTED SOURCES “6 health benefits of celery,” Cleveland Clinic Health Essentials, https://health.ClevelandClinic.org, 6/23/25 • “Celery: Not just for veggie trays,” Mayo Clinic Health System, www.MayoClinicHealthSystem. org, 6/2/23 • “A review of the antioxidant activity of celery (apium graveolens l),” by W. Kooti and N. Daraei, Evidence-Based Complementary and Alternative Medicine, 7/13/17

Best foods for a healthy pregnancy • Kefir supports gut health • Whole grains should come first in cereal

12 St. Patrick’s Day

Irish Soda-Bread Scones • My Mum’s Irish Stew with Pearl Barley • Boxty with Smoked Salmon • Parsnip-Carrot Mash

17 respiratory & sinus health

Breathe easier with natural remedies. 18 quick tips

Your healthy eating plan for National Nutrition Month.

healthy strategies

Foods to nourish your kidneys.

grow strong

Gardening for fitness and fun!

keep moving

Natural ways to keep joint problems at bay.

Your freezer is your friend.

Give your body a tune-up with lymph massage.

March to Better Health

For more than 50 years now, we’ve been celebrating March as National Nutrition Month, thanks to the Academy of Nutrition and Dietetics. Join us by improving your diet. Check out our Quick Tips (page 18), and look at the Academy’s website, eatright.org.

Another March celebration is St. Patrick’s Day. You don’t have to be Irish to enjoy it with the traditional recipes we cover in our food feature beginning on page 12.

This is the month when many of us are ready to be outdoors again! If allergies or colds get in the way of your reveling in the beginning of spring, see “Respiratory and Sinus Health” on page 17 for herbal helpers that will have you breathing better.

Joint pain and inflammation can strike any time of the year. But it’s especially painful if you’re longing to be active outdoors and your body doesn’t want to move. Beginning on page 24, we list ideas for combating joint problems, including exercise, rest, an anti-inflammatory diet and herbs, plus supplements that support healthy joints.

The Centers for Disease Control and Prevention (CDC) suggests that a kidney-protective diet can help you “prevent, delay or manage” chronic kidney disease. See page 20 for dietary and other tips from the CDC and National Kidney Foundation. And see page 28 for “Go with the Flow,” a guide to enhancing health by keeping your lymphatic system operating smoothly.

Gardening is a great way to get exercise and strengthen your body while enjoying the outdoors. Check out “Grow Strong” on page 22 to learn how this yard-beautifying activity helps your body and mind.

Our Cook-at-Home department (page 26) focuses on frozen foods this month. And top off the month’s cooking with a nutritious and warming bowl of Peanutty Rainbow Chard & Sweet Potato Chowder (page 5).

Cheers to a beautiful, healthy spring!

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 Brian Jenkins

Chief Operating Officer Amy Pierce

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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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Mary Ann O’Dell, MS, RDN

[ market gourmet ]

50 min prep time

serves 4

Peanutty Rainbow Chard & Sweet Potato Chowder

From My Best Friend Is Gluten Free by Jannell Lo ($30, Appetite by Random House, 2025)

2 Tbsp neutral high-heat cooking oil

2 cloves garlic, minced

1 yellow onion, diced

1 jalapeño, minced (keep seeds for extra spice)

2 large sweet potatoes, peeled and diced

2 c unsalted chicken stock or vegetable stock

1 (14 oz) can full-fat coconut milk

1 (28 oz) can diced tomatoes, with their juice

1 tsp kosher salt

1 Tbsp Thai red curry paste

½ c chunky peanut butter, or ¼ c smooth peanut butter + ¼ c chopped peanuts

4-6 stalks rainbow chard, shredded

Fresh cilantro and/or scallions, chopped (optional)

½ lime, cut into wedges

1. In a medium stock pot or Dutch oven, heat oil on medium heat until it shimmers. Add garlic, onions, and jalapeños. Sauté for 2 minutes or until fragrant. Add sweet potatoes and sauté for 2 to 3 minutes, until just starting to soften.

2. Stir in stock, coconut milk, tomatoes, salt, and curry paste. Bring to a boil, and then reduce heat to low and simmer for 12 to 15 minutes, stirring occasionally, until sweet potatoes are fork-tender. Turn off heat.

3. Using an immersion blender in the pot, blend soup until just thickened and chunky. (Or ladle half of soup into a stand blender and blend, leaving it thick and chunky, and then return soup to pot.)

4. Return soup to low heat. Stir in peanut butter and chard and simmer for 5 to 6 minutes, stirring a few times, until liquid has reduced slightly and chard is tender.

5. Ladle into soup bowls and garnish with cilantro (if using) and lime wedges.

Kitchen Note: Like the Thai favorite Panang curry, this chowder is peanutty and fragrant, making it simultaneously rich and bright. Sweet potatoes make up the bulk of the soup and add a delicate sweetness, while the rainbow chard brings pops of green, pink, and yellow throughout. The result is hearty and vibrant—a great pick-me-up when you need a lift. For peanut allergies, use an alternative nut butter or tahini instead of peanut butter.

Per serving (made with avocado oil and 1/2 cup cilantro): 619 Calories, 16 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 10 g Fiber, 46 g Total fat (23 g sat), 474 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B3 (niacin), C, K, ★★★★ Vitamin B6, Iron, Magnesium, Potassium, ★★★ Vitamin E, ★★ Vitamin B2 (riboflavin), Folate, Phosphorus, Zinc, ★ Calcium

plant foods, fish oil beneficial in pregnancy

A diet rich in fiber, plant proteins, and healthy fats from fish oil offers significant benefits for mothers and their infants during pregnancy and breastfeeding, according to 2025 research. Gains include the prevention of fat accumulation, a stronger digestive system, and a reduction of infections. Participants also saw enhanced immunity.

SELECTED SOURCES “A diet rich in fibre and vegetable protein during gestation and lactation shapes maternal immunity, intestinal microbiota and lipid metabolism” by K. Rio-Aige et al., eBioMedicine, 2025 • “A diet rich in vegetable protein and fiber helps maternal and infant health during pregnancy and breastfeeding,” University of Barcelona, 9/10/25

Did You Know?

A new study found that children had fewer dental caries if their mother took sufficient vitamin D supplementation during pregnancy. The research included more than 4,000 mother-child pairs.

SOURCE “Vitamin D levels during pregnancy and dental caries in offspring” by N. Xu et al., JAMA Network Open, 12/2/25

scrutinizing the cereals

The market shelves are lined with dozens of different cereals, but which are the healthiest?

Nutritionist Adern Yu answered that question in a recent New York Times article: “Look for phrases like whole grain wheat, whole grain oats, whole grain corn, and whole grain brown rice on the ingredients list,” Yu said. “And prioritize cereals that have those ingredients listed first, which signals that they are present in greater amounts.”

Whole grains are excellent sources of fiber, B vitamins, iron, magnesium, and other key nutrients.

kudos for kefir

Kefir, a yogurt-like fermented milk drink, is known to have beneficial effects on the microbiota of the human gut. A small new study reinforced the positives in a group of healthy young adults. Participants drank about 8 ounces of kefir per day for six weeks. They saw a decrease in gastrointestinal symptoms along with reduced cholesterol and other benefits.

Kefir is readily available in most supermarkets and health-food stores. It comes plain or in many flavors.

SOURCE “Effects of kefir consumption on gastrointestinal health, biochemical parameters, sleep, and mental wellbeing in healthy young adults: A randomised controlled trial” by

H. Bakirhan et al., Journal of Nutrition, 11/26/25

SOURCE “Your top health questions of 2025” by Julia Calderone, New York Times, wwww.NYTimes.com, 12/23/25

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Sriracha Spice Thai Rice Chips

A spicy kick of garlic and chili and a tangy touch of vinegar deliver the heat you crave without the burn. Inspired by a Northern Thai street food, stickyrice is soaked in watermelon juice and coconut milk then crisped up to bring out the flavor of toasted rice. These gluten-free mini rice cakes have 25-35% less fat than regular potato chips.

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Solgar Advanced Collagen Builder

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Sciatica – Nerve Care Pellets

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go for the gold recipes to

satisfy your curry cravings

Complex and hearty, curry is a global favorite for its tasty blend of vegetables, legumes, and spices. Turmeric, the spice that gives curry powder its vibrant yellow color, contains a compound called curcumin that may help boost cognition and control inflammation. One recent study found that moderate curry consumption is associated with lower mortality risk and increased longevity.

The following recipes feature an all-purpose curry powder reminiscent of Indian cuisine. ●

Vegetable Curry with Chickpeas and Cashews

From the Taste for Life test kitchen

2 Tbsp oil

3 c ½-inch chunks of peeled and seeded butternut squash

2 c chopped broccoli florets

3 cloves garlic, minced

40 min prep time serves 4

2 tsp minced, peeled fresh ginger

1 Tbsp curry powder

1 (16 oz) can chickpeas (garbanzo beans), rinsed and drained

¾ c whole cashews

½ c golden raisins

1 (14 oz) can of coconut milk

1 Tbsp lime juice

Salt and freshly ground black pepper to taste

¼ c chopped fresh mint

1. Heat oil in a large pan over mediumhigh heat. Add squash and sauté for approximately 10 minutes, until it begins to soften and brown.

2. Add broccoli, garlic, and ginger. Sauté for another 2 minutes, stirring constantly.

3. Add curry powder, chickpeas, cashews, raisins, and coconut milk to pan. Bring mixture to a simmer, lower heat to medium-low, and cover pan. Cook until vegetables are tender, approximately 10 minutes.

4. Remove pan from heat and add lime juice. Season to taste with salt and pepper.

5. Before serving, sprinkle dish with mint. This curry can be served alone or with brown rice.

Per serving: 691 Calories, 18 g Protein, 0 mg Cholesterol, 69 g Carbohydrates, 21 g Total sugars (0 g Added sugars), 14 g Fiber, 43 g Total fat (22 g sat), 613 mg Sodium, ★★★★★ Vitamin A, C, K, Magnesium, ★★★★ Iron, ★★★ Vitamin B6, Folate, Phosphorus, Potassium, Zinc, ★★ Vitamin B1 (thiamine), E, ★ Vitamin B2 (riboflavin), B3 (niacin), Calcium

No-Cook Curry Soup with Zucchini Noodles

From the Taste for Life test kitchen

For the Curry Soup

1 (13.5 oz) can coconut milk

½ c filtered water

1 small shallot, chopped

2 cloves garlic, chopped

2 Tbsp lime juice

2 Tbsp gluten-free tamari

2 Tbsp extra-virgin olive oil

1 tsp curry powder

½ tsp ground turmeric

½ tsp ground cumin Salt and freshly ground black pepper to taste

For the Zucchini Noodles

1 zucchini

For Garnishing

2 green onions, chopped ¼ c chopped cilantro

30 min prep time serves 2

1. To make soup: combine all soup ingredients together in the container of a high-speed blender. Blend until mixture is smooth.

2. To make zucchini noodles: Using a spiralizer, spiralize zucchini into noodles. If you don’t have a spiralizer, shave zucchini into long ribbons with a vegetable peeler.

3. To serve, divide soup between two bowls. Top with zucchini noodles. Garnish with green onions and cilantro.

Per serving: 567 Calories, 9 g Protein, 0 mg Cholesterol, 19 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 55 g Total fat (38 g sat), 1,084 mg Sodium, ★★★★ Vitamin K, Iron, Phosphorus, ★★★ Vitamin B6, C, Magnesium, ★★ Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Folate, Calcium, Zinc

BY LISA FABIAN

St. Patrick’s Day

celebrate with Irish recipes

March can be fickle, with days of both mild and wild weather. Yet when it’s still winter, but just barely spring, St. Patrick’s Day arrives to enliven the month. Make food a part of your festivities with the following authentically Irish dishes.

Irish Soda-Bread Scones

From Passport to Flavor by Abby Cheshire ($29.99, Harper Celebrate, 2026)

2 c all-purpose flour

¹⁄³ c granulated sugar

2 tsp baking powder

¼ tsp kosher salt

½ c salted butter (1 stick), cold, cut into ¼-inch cubes

²⁄³ c raisins

1 Tbsp caraway seeds

²⁄³ c buttermilk

1 egg

40 min prep time serves 8

2 Tbsp heavy whipping cream or milk, for brushing

1 tsp granulated sugar, for topping

1. Preheat oven to 375˚.

2. In a large mixing bowl, add flour, sugar, baking powder, salt, and butter cubes. Combine with your fingers to create pea-size pieces.

3. Add raisins and caraway seeds to dough mixture, combining until raisins are coated.

4. In a medium bowl, whisk buttermilk and egg.

5. Add wet ingredients into dry ingredients, using a rubber spatula to gently mix until just incorporated.

6. Use two spoons to shape dough into dollops. Drop each of the 8 scones onto a large sheet pan lined with parchment paper.

7. Brush scones with cream or milk, and sprinkle sugar on top. Using a knife, make a cross on top.

8. Bake for 20 minutes or until golden brown.

Kitchen Note: In Irish baking tradition, a cross is often scored on scones before baking. Folklore says it was done to bless the bread or protect the household.

Per serving (made with milk): 307 Calories, 5 g Protein, 52 mg Cholesterol, 44 g Carbohydrates, 18 g Total sugars (9 g Added sugars), 2 g Fiber, 13 g Total fat (8 g sat), 209 mg Sodium, ★ Vitamin A, Calcium, Phosphorus

My Mum’s Irish Stew with Pearl Barley

From Clodagh’s Happy Cooking by Clodagh McKenna ($29.99, Kyle Books, 2025)

For the Stock

1 lamb bone

1 carrot, scrubbed and halved

1 onion, halved

1 bouquet garni*

For the Stew

1¾ oz butter

4 hrs prep time serves 4-6

6 carrots, peeled and cut into chunks

Sea salt flakes and freshly ground black pepper

4 onions, sliced

3 parsnips or turnips, peeled and cut into chunks

6 medium waxy potatoes, peeled and cut into large chunks

8 lamb cutlets

4¼ oz pearl barley

Leaves from 2 thyme sprigs

1. First make stock. Place all ingredients in a saucepan and pour in 4½ pints of water. Bring to boil and simmer for as long as possible to bring out the flavor; try to give it at least 2–3 hours. Strain through a sieve into a large bowl.

2. Preheat oven to 340°.

3. Place a flameproof casserole over a medium heat and melt butter. Next add carrots, season with salt and pepper, and stir until they are a nice golden color. Remove to a plate and repeat process with onions, and then parsnips or turnips, and then potatoes, and finally lamb cutlets.

4. Spoon vegetables, lamb, and barley back into casserole, placing potatoes on top. Add thyme and cover with hot lamb stock. Cook in oven for 1½ hours and then serve straight from casserole.

*A bouquet garni is a bunch of herbs (typically parsley, thyme, and bay leaf) tied together and added to broths, soups, and stews for flavor.

Kitchen Note: This dish is a big Irish hug, based on a delicious stock made from a lamb bone with all the flavors of herbs and vegetables. Pearl barley is an ancient grain that gets plump with all the juices from the casserole.

Per serving (6 servings; made with parsnips): 125 Calories, 2 g Protein, 10 mg Cholesterol, 22 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 6 g Fiber, 4 g Total fat (3 g sat), 246 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin C, K, ★ Vitamin B1 (thiamine), B6, E, Folate, Potassium

Boxty with Smoked Salmon

From Passport to Flavor by Abby Cheshire ($29.99, Harper Celebrate, 2026)

For the Boxty

2 c Yukon Gold potatoes (2 medium), peeled, medium diced

2 c russet potatoes (2 medium), peeled, shredded

½ c buttermilk

2 eggs

¾ c all-purpose flour

1 tsp baking powder

1 tsp kosher salt

½ tsp freshly ground black pepper

2 Tbsp oil, divided, for pan-frying

For the Toppings

8 slices smoked salmon

¼ c crème fraîche

4 sprigs fresh dill

1 whole fresh lemon, cut into quarter wedges

1. In a medium pot, add the Yukon Gold potatoes and enough water to cover them by

Parsnip-Carrot Mash

From the Taste for Life test kitchen

4 medium parsnips

4 large carrots

2 Tbsp butter

Salt and freshly ground black pepper

1. Peel and dice parsnips and carrots. Add to a saucepan and cover with water.

2. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes, until vegetables are very tender when pierced with the tip of a knife.

3. Drain parsnips and carrots. Place them back in saucepan. Add butter. Mash with a potato masher. Season to taste with salt and pepper.

Per serving: 265 Calories, 5 g Protein, 32 mg Cholesterol, 14 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 4 g Fiber, 23 g Total fat (3 g sat), 291 mg Sodium, ★★★★ Vitamin B2 (riboflavin), C, E, Magnesium, Phosphorus

1 inch. Bring to a boil on high until fork-tender, 10 to 15 minutes.

2. Meanwhile, shred the raw russet potatoes using a box grater (or a food processor with a grater attachment). Spread shredded potatoes onto a large sheet tray lined with paper towels. Dry completely by pressing more paper towels on top.

3. Once Yukon Gold potatoes are cooked, drain and use a potato masher or a fork to mash them until smooth.

4. In a medium mixing bowl, add mashed/ cooked potatoes, shredded/raw potatoes, buttermilk, and eggs. Use a fork to combine wet ingredients.

5. In a small mixing bowl, combine flour, baking powder, salt, and pepper. Use a fork to combine dry ingredients.

6. Add dry ingredients to wet ingredients. Mix gently, just until dry ingredients are incorporated.

7. Preheat a large skillet with 1 tablespoon of oil on medium heat.

8. Once hot, pan-fry first of 2 batches by

spooning out 4 patties in 3½-inch-diameter discs and cooking for 3 minutes on first side and 2 minutes on second side or until golden brown. Remove to dry on a large sheet tray lined with paper towels. Add remaining tablespoon of oil and repeat for second batch of 4 patties.

9. Once pan-frying is complete, plate 2 boxty patties on each of 4 serving plates.

10. Top each boxty with 1 slice of smoked salmon, a dollop of crème fraîche, and a sprig of dill. Set a lemon wedge on each plate.

Kitchen Note: Made with grated and mashed potatoes, boxty is a traditional Irish potato pancake. Pan-fry some for guests and bring the sea to your table with smoked salmon on top. To finish off the boxty, add crème fraîche (sour cream’s milder cousin). The combination will whisk you away to the Emerald Isle. Instead of using two different varieties of potatoes, you can use just one.

Per serving: 413 Calories, 21 g Protein, 103 mg Cholesterol, 50 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 4 g Fiber, 15 g Total fat (4 g sat), 761 mg Sodium, ★★★★★ Vitamin B12, D, ★★★★ Vitamin B6, ★★★ Vitamin C, Phosphorus, ★★ Vitamin B2 (riboflavin), B3 (niacin), Potassium, ★ Vitamin B1 (thiamine), Calcium, Folate, Iron, Magnesium, Zinc

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respiratory & sinus health

As spring arrives with its blooming flowers and trees, it often brings along seasonal challenges like colds and allergies. These can lead to inflammation, congestion, and discomfort, affecting both your sinuses and lungs— and making breathing harder than it should be. The good news? Natural strategies for lung and sinus health can help ease symptoms and support overall respiratory wellness.

Control Allergies. Be ready for spring with natural formulas that support the body and reduce allergy symptoms. Look for combinations including quercetin, a bioflavonoid that helps control histamine, helping to reduce allergic and asthmatic reactions to pollens and airborne allergens. Unlike over-the-counter antihistamine drug formulas, which block the action of histamine once it is released, quercetin actually reduces the release of allergy-symptom-causing histamine in the body. Studies have demonstrated that sulfurrich methylsulfonylmethane (MSM) and mineral-rich

Meadow Herbs Herbal Respiratory

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nettle leaf may also help reduce symptoms of allergies, primarily due to their anti-inflammatory action.

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Calm Congestion. Spring colds and allergies can produce congestion in both sinuses and lungs. Specific herbs from India, including amla, chebulic, astragalus, ginger, reishi, and black pepper, have been studied for allergy and respiratory support and were found to help promote normal breathing seasonally. Thyme, anise, and elecampane are traditional herbs that work as expectorants to help clear mucus from congested tissues. With these approaches, you can help keep your airways clear and make the most of spring’s warmth and renewal. ●

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Mountain

celebrate national nutrition month choose

healthful eating

“Discover the Power of Nutrition,” this year’s theme, emphasizes building “healthy habits into your day to help you feel great now and in the future,” according to the academy. Here are some tips from www.Eatright.org to help you.

Put nutrition first

✔ Choose healthful foods from all food groups and mix up your choices to get a variety of nutrients.

✔ Avoid fad diets that recommend unnecessary restrictions.

Look for the right advice

✔ Find accurate sources for nutrition information.

✔ Receive personalized guidance from a registered dietitian nutritionist (RDN) to meet your health goals.

Eat well regardless of income

✔ Seek meal-preparation tips that work for your budget.

✔ Take advantage of resources such as local food banks and, if you qualify for federal benefits, SNAP and WIC.

✔ Learn about and advocate for nutrition policies that serve you, your family, and community.

Healthy habits make you feel good

✔ Reduce the risk of foodborne illness with home food safety.

✔ Plan menus in advance to avoid mealtime stress.

✔ Include physical activity in ways that work for you.

In 1973, the Academy of Nutrition and Dietetics established March as National Nutrition Month. The organization invites everyone “to learn about making informed food choices and developing healthful eating and physical activity habits.”

Eating well by the decades

In the teens and twenties, encourage strong and healthy bones by ensuring you get enough calcium.

The reproductive decades, the twenties and thirties, call for enough folate through diet or folic acid supplements to protect a baby from neural tube defects, such as spina bifida.

Vitamins, minerals, and fiber are important components of the diet in the next two decades. “Women and men who are 31 to 50 years old need about 25 and 31 grams [of fiber] per day, respectively,” according to Eatright.org.

Both men and women run into body changes in the forties and fifties. Men need to look out for weight gain as calorie needs lessen. Physical activity can help prevent extra pounds from accumulating. Women experience perimenopause and menopause, which mean fluctuating hormones. Mindful eating and regular exercise help with metabolism and weight.

In the sixties and beyond, maintaining muscle and bone health relies on protein and strength-building exercise. To keep the brain and nervous system healthy, and continue making red blood cells, vitamin B12 is a vital nutrient. ●

SELECTED SOURCES “Healthful habits,” 2026; “National Nutrition Month,” 2026, Academy of Nutrition and Dietetics, www.Eatright.org

feed your kidneys

foods that protect these organs

About one-third of adults with diabetes and one-fifth of those with high blood pressure may also have chronic kidney disease (CKD), according to the Centers for Disease Control and Prevention (CDC). A family history, heart disease, and overweight or obesity are other risk factors, as are kidney infections and injuries.

To drink or not?

Alcohol can harm the kidneys, making them less able to filter the blood and maintain the optimal amount of water in the body. Drinking can lead to dehydration, high blood pressure, and liver disease.

Guidelines of the National Kidney Foundation suggest checking with your doctor to see if it is safe for you to drink. If it is, be sure to drink in moderation (one to two drinks per day for men, and one for women and those over age 65).

A kidney-protective diet can help you “prevent, delay, or manage CKD,” says the CDC. The National Kidney Foundation Patient Education Team says, “Eating a well-balanced diet of nutritious foods—low-sodium foods packed with vitamins and the right minerals—is one of the best things you can do to help stop or slow the progression of kidney disease.”

Kidney superfoods

Build a kidney-friendly meal plan around the following food groups:

Fruits: açai berries, apples, blueberries, cherries, citrus fruits, pomegranates, strawberries, tomatoes

Vegetables: avocados, beans, broccoli, leafy greens, root vegetables, squash, tofu

Nuts and seeds: almonds and almond butter, chia seeds, cashews, flaxseeds, hazelnuts, macadamia nuts, peanuts and peanut butter, pecans, pine nuts, pistachios, sunflower seeds and sunflower seed butter, walnuts

Whole grains: a great source of dietary fiber. “Studies have shown that whole grains offer benefits for heart disease, hypertension, diabetes, and kidney disease,” according to the National Kidney Foundation.

Animal proteins: eggs, fish, cheese (low phosphorus), shellfish, yogurt

Oils and fats: healthy oils and fats have a place in a kidney-friendly diet

Seasonings: herbs add flavor to food without adding salt, as do spices, which are rich in vitamins, minerals, and antioxidants

Other tips

In addition to eating kidney-friendly foods, follow these tips from the CDC:

✔ Watch your weight.

✔ Engage in physical activity.

✔ Don’t smoke.

✔ Follow your healthcare provider’s instructions for any medication you take.

✔ Have your cholesterol checked regularly. ●

Garbanzo Bean Soup with Butternut Squash

From the Taste for Life test kitchen

1 Tbsp olive oil

1 onion, chopped

3 garlic cloves, minced

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground cinnamon

6 c low-sodium vegetable broth

1 (28 oz) can diced tomatoes

4 c (½-inch pieces) peeled butternut squash

1 (15.5 oz) can garbanzo beans (chickpeas), drained

Salt and freshly ground black pepper

½ c chopped fresh cilantro

60 min prep time serves 3

1. Heat oil in a large pot over medium heat. Add onion and garlic. Sauté for 5 minutes.

2. Add cumin, coriander, and cinnamon and sauté for 1 minute. Add broth, tomatoes, and squash. Bring to a boil. Reduce heat to medium-low, cover, and simmer until vegetables are tender, about 25 to 30 minutes.

3. Add garbanzo beans. Simmer 10 minutes. Season with salt and pepper.

4. Serve garnished with cilantro.

Kitchen Note: This recipe features several ingredients that support healthy kidney function, including tomatoes, squash, and beans.

Per serving: 445 Calories, 18 g Protein, 0 mg Cholesterol, 79 g Carbohydrates, 20 g Total sugars (0 g Added sugars), 20 g Fiber, 10 g Total fat (1 g sat), 842 mg Sodium, ★★★★★ Vitamin A, B6, C, Folate, Phosphorus, ★★★★ Vitamin B1 (thiamine), K, Magnesium, ★★★ Vitamin B3 (niacin), E, Potassium, ★★ Calcium, Zinc, ★ Vitamin B2 (riboflavin)

grow strong gardening

is great exercise!

A fitness-oriented lifestyle involves more than just going to the gym three times a week.

You’ve likely heard about developing habits such as using the stairs instead of an elevator and parking a few blocks from your destination. You can also use yard work and gardening to up your fitness level— while creating a more beautiful setting for your home.

Benefits for your body

The Centers for Disease Control and Prevention says physical activity lowers the risk of having high blood pressure, heart disease, stroke, Type 2 diabetes, osteoporosis, depression, certain types of cancer, and premature death.

Burn calories. The number of calories you’ll use up while gardening depends upon your age, size, and body composition. On average, you can burn 250 to 350 calories per hour mowing the lawn; 200 to 400, digging, planting, and weeding; and 350 to 450, raking.

Work muscles. Different gardening activities work different parts of the body. Squatting, instead of kneeling, planting and weeding works your thigh muscles and glutes. Pulling weeds while on your knees works your abdominals, back, shoulders, and arms, which also benefit from digging, pruning, and even pushing the wheelbarrow.

And your mind

Besides the fitness benefits of maintaining a garden—the digging, planting, weeding, raking— gardening helps you cut the cords of technology and connect with yourself. Gardening is relaxing and helps boost endorphins.

How to get started

If you haven’t been exercising regularly, start out slowly with just a few minutes of work the first day. Gradually increase the time until you reach 30 minutes. As with any exercise, warm up first (walking is good) and stretch when you’re finished. Whenever possible, use hand tools instead of machines. Keep your heart rate up by working at a steady pace, and don’t perform the same task for more than 10 minutes at a time. Move from digging to weeding to raking, say, so you are not in the same position for a long time.

Breathe deeply while you work, and concentrate on using all your muscles, extending your range of motion with each movement. Pay attention to your body. You don’t want to overexert, especially if you’re new to gardening life. ●

SELECTED SOURCES “Benefits of physical activity,” Centers for Disease Control and Prevention, www.CDC. gov, 10/4/25 • “Dig into the benefits of gardening” by L. Wimmer, www.MayoClinicHealthSystem.org, 7/12/22

• “Gardening is exercise” by D. Hickey, The National Gardening Association, www.Garden.org • “Gardening and yard work: Exercise with a purpose” by J. Corliss, Harvard Health Publishing, https://health.Harvard.edu, 10/1/24

Helpful accessories

With the following items on hand, you can prevent insect bites and sun damage; protect your hands and knees; stay hydrated; and take care of bruises.

• Natural bug repellent Reapply as directed, especially on hot days.

• Sun hat and sun block to apply to all exposed areas (Don’t forget the back of your neck!)

• Gardening gloves

• Padded gardening mat to kneel on

• A water bottle. Sip from it regularly while you’re outdoors even if you don’t feel thirsty.

• Arnica gel or cream for bruises— and for minor aches if you overdo it.

BY MARY ANN O’DELL, MS, RDN

keep moving: natural inflammation & joint support

Nearly half of the American population has some form of arthritis or chronic joint symptoms.

To help keep joint problems at bay, seek out natural ways to reduce inflammation, ease pain, and support joint health for better mobility.

Controlling Inflammation

Inflammation can be good. Along with pain, it is your body’s signal that something is wrong. Inflammation is an immune response, an attempt by the body to heal itself when there is injury. But living in a chronic state of inflammation is bad. Chronic inflammation occurs with rheumatoid and osteoarthritis, allergies, and asthma. Other factors that contribute to chronic inflammation include stress, excess weight, lack of exercise,

Paragon Plus™

Glucosamine Complex

For whole joint health.*

Helps maintain joint structure and function with glucosamine and chondroitin sulfate.*

Plus bromelain, boswellia, and MSM to support pain and inflammation response in the body.*

overexertion, and a poor diet. Here are 4 ways to help keep inflammation under control.

q Movement. Regular exercise improves circulation, regulates the immune system, and helps keep inflammatory markers lower. Plus, it just helps you feel good! Find the movement you can do, whether walking, yoga, gardening, swimming, or weight training . . . whatever you enjoy, do it consistently.

r Rest. Underappreciated in the US, rest is what allows your body to recuperate each day and to recover between exercise sessions. Rest allows your body to return to its best state. Be sure you are getting adequate sleep at night. Soak in a hot bath with magnesium flakes to relax the body and ease sore muscles or achy joints.

Paragon Plus™

Hyraluronic Acid Extra

Support complex for joint & skin health.*

Provides support for joint flexibility.*

With hyaluronic acid to help retain skin moisture and joint lubrication.*

Plus MSM to support joint flexibility.*

Sip on herbal tea, such as chamomile or passionflower, to enhance relaxation.

s Anti-Inflammatory Diet. Processed packaged snack foods that are high in sugar and saturated fat can fan the flames of inflammation. Make the switch to fresh fruits and vegetables that provide protective antioxidants, along with nuts, seeds, and fish that supply omega 3s that naturally reduce inflammation in the body. Choose lean proteins and beneficial fats, including avocado and olive oil. Emphasizing these foods can help reduce inflammation.

t Anti-Inflammatory Herbs. With pain and inflammation, many people reach for over-the-counter or prescription pain medications, including non-steroidal anti-inflammatories (NSAIDs). Unfortunately, long-term use of these drugs can come with unwanted side effects, including disrupting the lining of the digestive tract resulting in further health problems. Herbal approaches to inflammation do not have these negative side effects. Turmeric and boswellia are well-known herbs that support a healthy inflammation response in the body. They can help reduce pain and inflammation.

Supporting Joint Health

In addition to fighting inflammation, here are some ingredients that are time-tested to help support joint structure and function throughout the body.

✔ Glucosamine and chondroitin are key components

of healthy cartilage. These two ingredients have been shown in research to help restore joint function and support optimum joint health.

✔ MSM (methylsulfonylmethane) is a natural analgesic and has an immune normalizing effect. The biological sulfur it provides makes it beneficial for healthy joints and cartilage.

✔ Hyaluronic acid is found in the fluid surrounding the joints and acts as a shock absorber and lubricant for the joints.

These ingredients, combined with lifestyle changes that support normal inflammation response, can help keep your joints flexible so you can continue to move and keep a spring in your step! ●

Chamberlin’s Turmeric Booster Powder

Supports a healthy inflammation response.* Combines fermented organic turmeric with organic black pepper.

Add to shakes, smoothies, wellness shots, or oatmeal.

brain freeze smart ways to use your freezer

Be honest. You don’t often think of your freezer until it’s either not working, or a solid unidentifiable block of something has been unearthed from its interior.

The latter situation may not entirely be your freezer’s fault. With some know-how, you can make your freezer work harder for you, so those instances of freezer-burnt food happen way less often.

The Big Chill

A full freezer is a happy freezer. When a freezer is on the emptier side, it has to work harder to keep its temperatures low. A well-stocked freezer maintains its chill through the many frozen items stored within. But you don’t want a completely stuffed freezer, as airflow is needed to keep everything cold.

For the long-term safety of the foods within, keep your freezer set to 0°, or as close to this temperature as possible.

How to Freeze Food

Just about any food item can be frozen, except canned goods and eggs still in their shells. But just because something can be frozen, doesn’t mean it should be. Take lettuce, sour cream, and mayonnaise, for example. The consistency and quality of these items will be altered once they’re frozen.

Prevent individual items, like berries or pineapple chunks, from freezing in a solid block by spreading them in a single layer on a sheet pan.

Place the pan in the freezer until the fruit freezes (this can take up to 24 hours), then ransfer the frozen fruit to a labeled freezer-safe storage container or bag, and place it back in the freezer.

Freezing items will not destroy their nutrients. When foods are frozen at their peak quality, they will emerge better tasting and with more vitamins and minerals than foods that are frozen at the end of their quality of life.

You can freeze meat its original packaging, but keep in mind that the packaging may be permeable to air. This can affect the long-term quality of the meat once it’s frozen. Consider putting the meat and its packaging in a sealed freezer bag to give it more protection. If the original package has torn or opened in the freezer, the food is still safe to eat. Just wrap the original package in a freezer-safe bag.

Organize, Organize, Organize

To make your life easier, invest in freezer-safe shelves or bins to make stacking and storing a breeze. Consider one bin for nuts, flour, and butter, another for vegetables, one for fruits, and another for frozen entrées. Label items with the contents and the date they’re placed in the freezer.

Burn, Baby, Burn

Freezer burn does not make food unsafe. It simply dries it out in certain areas. You can cut away freezer-burnt sections before or after cooking.

For Safety’s Sake

Food that freezes quickly is safer. If your freezer has a “quick-freeze” shelf, put it to good use. Don’t stack packages on top of each other when freezing them. Lay them out in a single layer. They can be stacked once they’re frozen solid. Go slow when defrosting by using the refrigerator to defrost. From 40° to 140° is considered the danger zone for foods to be defrosted. Small items will typically defrost overnight. Plan on a day or two for larger goods like turkeys, which take one day to defrost for every 5 pounds of weight.

Is It Safe?

If there’s an outage or someone left the freezer door open, food inside the freezer may still be safe to eat if you can see ice crystals on the items. Discard any food that has been at 40° or warmer for more than two hours. If the ice cream has melted, it needs to go for quality’s sake. ● SELECTED SOURCES “The better way to freeze food (so it lasts even longer)” by B. Gold, www. RealSimple.com, 2/3/25 • “Freezing and food safety,” USDA Food Safety and Inspection Service, www.fsis.usda.gov, 8/9/24

Chicken & Sweetcorn Soup

From Spinning Plates by Anna Stanford ($26.99, Hamlyn, 2025)

1¾ pints good-quality chicken stock (either homemade* or store-bought)

10½ oz cooked chicken, chopped or shredded, divided

3½ oz sweetcorn kernels, either canned, frozen or cut off fresh cobs, divided

3 Tbsp soy sauce or tamari

2 tsp sriracha (or use sweet chili sauce)

1 garlic clove, crushed

2 tsp chopped fresh root ginger

2 eggs, whisked

5 green onions, trimmed and chopped Sesame oil, for drizzling (optional)

1. To make soup, add stock, half the chicken and half the sweetcorn to a pan, together with

soy sauce, sriracha, garlic and ginger. Bring to a simmer. Remove from heat and either blitz with a handheld blender, or transfer to a large blender, blitz, and then return to pan.

2. Add remaining chicken and sweetcorn. Bring to a simmer and cook for 5 minutes, and then add whisked eggs. Stir and cook gently for 3 minutes so eggs disperse in stock, cook evenly, and resemble threads. Serve in bowls and finish with green onions and sesame oil, if using.

Kitchen Note: This is a spin on a chicken and sweetcorn soup you may have tried from your local Chinese restaurant. Whenever you roast a chicken, put the cooled, stripped carcass in the freezer. When you have a couple of carcasses, add them to a pan straight from the freezer with an onion, carrot, herbs, peppercorns and plenty of water. Simmer to create your own stock. But if that’s all too much, just use good-quality store-bought stock!

*To make your own stock, cover the cooked chicken carcasses with 3½ pints of water in a large pan. Add 1 chopped onion, 1 chopped carrot, 1 teaspoon black peppercorns, 2 tablespoons apple cider vinegar, and a few sprigs of any fresh herbs you have. Bring to the boil, and then reduce the heat and simmer, uncovered, for 2 hours. Or, better still, cook covered in a slow cooker on medium or in the oven at 300° for 2 for 6 hours.

Strain the stock before use, and either use straight away or cool and transfer to an airtight container. The stock will keep in the refrigerator for up to 3 days and it can be frozen for up to 3 months (defrost overnight in the refrigerator before use).

Per serving (made with soy

and sriracha):

go with the flow

self-care for the lymphatic system

It may not have the strong emotional appeal of the heart or the strength and sturdiness of the bones, but the lymph system needs attention too. Fortunately, it’s getting its due, as more is discovered about its supreme importance in keeping us well.

Located outside the body’s cells, the lymphatic system is a fluid space. Twice as long as the blood network, the lymphatic system circulates right alongside it, acting as a drain for cellular waste. It also acts as a defender, supporting the immune system by trapping pathogens and filtering them out.

Unlike the blood system with the heart, the lymphatic system does not have a natural pump. What it has are series of ducts and nodes that help move fluid along. The lymph nodes are located throughout the body, including under the armpits, in the neck, around the groin, and in the digestive system.

When we’re dehydrated, tired, lacking in sleep, full of toxins, or fighting an infection, our lymphatic system struggles. This causes stagnation and results in painful swelling and inflammation. Here are some common signs of congested lymph.

• Acne and other skin issues

• Cellulite

• Constipation

• Earaches

• Fluid retention

• Food and chemical sensitivities

• Inflamed tonsils

• Insomnia

• Nasal congestion

• Pain

• Sore throat

Try this easy and quick test. Depress the skin on the back of your hand with your thumb. If it takes three or more seconds for the skin to return to its normal color after being pressed, your lymphatic system is most likely sluggish.

What to do about underperforming lymph?

Physical exercise, hot yoga, sauna, infrared light therapy, dry skin brushing, rebounding on a trampoline, deep belly breathing, and massage all stimulate lymph flow.

Massage is a particularly healing and effective option, as it helps stagnant lymph move through the tissues. A professional licensed lymphatic massage therapist gently massages the areas over the lymph canals and encourages the emptying of the lymph nodes.

You can also try self-massage. But

keep in mind that it’s best to work gently when massaging lymph. Use a light, stroking motion.

If swelling is in the arms, gently massage your skin upward toward the armpits. If fluid retention is in the legs, stroke upward toward the groin area.

Major strokes should be directed toward the kidneys to help with waste removal.

Other areas to concentrate on include along the jawline and down each side of the neck. Massage around the bikini line area. This is where the leg creases when you lift it. Affected areas are often tender to the touch, and the skin may appear overstretched.

It’s important to note that if your lymphatic system is too congested and your kidneys aren’t functioning properly, a lymphatic massage may be stressful for your body. ●

SELECTED SOURCES “Lymphatic drainage massage,” Cleveland Clinic, https:// my.ClevelandClinic.org, 9/19/24 • “Lymphatic self care: Boosting your body’s ability to heal itself,” American Massage Therapy Association, www.amtamassage.org • “Manual lymph drainage” by M. Miller, MD Anderson Cancer Center, www.MDAnderson.org, 6/10/25

Massaging with essential oils

With antimicrobial, antibacterial, and anti-inflammatory properties, essential oils help with blood circulation, reduce tissue swelling, stimulate lymphatic movement, lessen toxins, and decongest lymph. Essential oils also help open drainage channels in the body, like those in the lymphatic system.

Lymph-loving essential oils include cedarwood atlas, cypress, frankincense, geranium, ginger, grapefruit, juniper berry, lemon, lime, rosemary, spearmint, sweet orange, tea tree, and wintergreen.

Follow the ratio of one drop of essential oil per one teaspoon of carrier oil, unless a recipe instructs otherwise. Dilute the essential oils by adding them to carrier oils such as jojoba, almond, avocado, grape seed, or fractionated coconut.

Always perform a patch test on the skin before using essential oils. Make sure there’s no redness, burning, or irritation on the skin, or any breathing issues upon smelling the intended oil. Avoid if any of these occur.

For a lymph toxin expeller, blend the following in a dropper bottle. Use small amounts when massaging.

7 drops juniper berry essential oil

5 drops lemon essential oil

6 drops black pepper essential oil

1 ounce avocado oil

For a stimulating massage for the lymph, blend the following in a dropper bottle. Use small amounts when massaging.

5 drops geranium essential oil

6 drops wintergreen essential oil

2 drops tea tree essential oil

1 ounce grapeseed oil

Other ways to obtain essential oils’ benefits for the lymph include adding a small amount to a bath, diffusing in a diffuser, or mixing a few drops into a body wash. Always dilute essential oils with a carrier oil before applying to skin or using in a bath.

SELECTED SOURCES The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood ($29.95, New World Library, 2016) • “Essential oils for lymph nodes . . . ,” www.EssentialOilBenefits. com, 11/22/20

Mill Creek Botanicals

Conditioning Detangler

Delivers soft, frizz-free results. Infused with argan oil, plant based squalane, and a blend of botanical hydrators.

Detangles, hydrates and smooths without any silicones, fragrance or build up.

Bucklebury Liquid Zeolite

Supports detox, gut, immune, and digestive system health.*

Kids formula contains probiotics for added gut health support.*

Adult formula contains chlorella for added detox support.*

Bluebonnet

S. Boulardii Probiotic

Support healthy gut flora, immune health and occasional digestive upset.*

Formulated with yeast-based probiotic Saccharomyces boulardii along with prebiotic Sunfiber.

Diary free, gluten free, and low FODMAP certified.

Solaray Men’s DIM Complex

Supports estrogen metabolism and hormone balance in men.*

Plus zinc, grape skin extract, calcium d-glucarate, quercetin, and nettle root extract for additional support.*

Yerba Prima

Psyllium Whole Husks

Colon cleanser.*

Gentle, soothing fiber for regularity.*

Provides soluble fiber that supports heart health and weight maintenance.*

Yogi Tea Bedtime Tea

Organic herbal tea blend that supports a good night’s sleep.*

Combines the well-documented soothing herbs passionflower, valerian and chamomile.*

With licorice, cardamom and cinnamon for delicious flavor.

Quantum Health

L-Lysine 500mg

Essential amino acid.

Supports bone health and muscle recovery.*

Supports immune health.* Promotes collagen synthesis.*

NaturesPlus Organic Beet

Support circulation, energy, and overall wellness.*

Rich in natural nitrates, substances used by the body to produce circulation-promoting nitric oxide.*

Made with a blend of fermented and unfermented beets.

Chamberlin’s Coenzyme Methyl B-Complex

Advanced energy support.*

May promote healthy skin, nerves and adrenal glands.*

Superior form of B vitamins with 5-MTHFolate.

*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.