Issuu

OCTOBER 2026

healthy

halloween inside

Benefits of shilajit Explore plant proteins Breast cancer awareness

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[ nutrition plus ]

selenium Although needed only in small amounts, the trace mineral selenium is vital for human health. It supports immune function, reproduction, thyroid function, DNA production, and protection against oxidative damage. Selenium has also been studied for its potential role in fertility and cancer prevention. Selenium is mainly consumed through diet; however, the amount of this mineral in food depends on how much selenium was in the soil it grew in. Selenium can also be destroyed during food processing. 2

Unprocessed whole foods such as nuts, fish, wheat, and poultry are good sources. A deficiency of this mineral is rare, but can cause muscle pain, weakness, and loss of pigment in the hair and skin. If you eat a well-balanced diet, you should not have to worry about a selenium deficiency. Consult your healthcare practitioner if you are going to take a supplement or want to take more than the RDA. ● SOURCE “Selenium,” National Institutes of Health, www.ods.od.nih.gov, 9/4/25

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[ october contents ] 5 market gourmet Coconut Rice with Seafood (Arroz de Coco con Mariscos)

6 health front Berries offer benefits for heart health • Avocados may help reduce LDL particles • Poor sleep linked to Alzheimer’s risk

12 trick or treat! Pumpkin Deviled Eggs • Chocolate-Pretzel Popcorn • Sunflower Energy Balls, Three Ways

18 quick tips

trick or treat

Celebrate with healthier Halloween snacks.

12 28

Nourish your body with plant-based protein.

20 in focus Explore the link between exercise and brain health.

22 10 foods for breast health What to eat to reduce cancer risk.

24 is shilajit legit? An ancient remedy for the modern world.

26 cook-at-home Try a unique pizza topping combo.

28 healthy strategies Nutrients to support immunity.

Products advertised or mentioned in this magazine may not be available in all locations.

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[ note to shoppers ]

Lots to Celebrate From World Vegetarian Day on October 1 through Halloween on the 31st, and pausing in mid-month for Indigenous Peoples Day and National Pumpkin Cheesecake Day, there are many things to celebrate this month, including pumpkins and candy corn (you either love it or . . .).

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

Our health feature on page 22 marks Breast Cancer Awareness Month; affecting men as well as women, this disease is one we all need to learn more about. The immune system is top of mind as we hope to avoid the cold and flu season that accompanies fall and winter every year. Learn how to bolster your immunity on page 28. “Brain Gains,” beginning on page 20, discusses exercise in terms of its relation to brain health. And you don’t have to hit the gym to make strides—just vigorously vacuum or mop floors (maybe with motivating dance music on your headphones). Our Market Gourmet department this month covers seafood (page 5), and we devote Nutrition Plus, on page 2, to the important mineral selenium. The healthful substance with the funny name, shilajit (pronounced SHEE-luh-jeet), is popular in Ayurvedic medicine. It’s made up of decaying plants and “grows” on rocks in the Himalayas (see page 24). Plant proteins are the subject of October’s Quick Tips (page 18), and Cook-at-Home is all about pizza combos to tempt your palate (page 26). Halloween treats are the focus of our food feature, beginning on page 12. Yummy! Enjoy a healthy October and a happy Halloween—

Associate Editor Kelli Ann Wilson Creative Director Michelle Knapp Production/Graphic Designer Brian Jenkins Chief Operating Officer Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Chairman and Founder T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 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.

Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Mary Ann O’Dell, MS, RDN 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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

recipe key

Dairy Free Vegan

Gluten Free

Nut Free

Vegetarian

Disclaimer

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

OCTOBER 2026

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[ market gourmet ] Coconut Rice with Seafood (Arroz de Coco con Mariscos)

From Veracruz All Natural: Fresh Mexican Recipes from our American Home by Reyna & Maritza Vázquez with Nils Bernstein (S&S/Simon Element 2026)

PREP 60 min SERVES 6 2

Tbsp extra-virgin olive oil

chiles de árbol, stemmed

garlic cloves, minced

Kosher salt

c long-grain white rice, rinsed and well drained

(14 oz) can unsweetened coconut milk

medium red onion, cut into large dice

large red bell pepper, stemmed, seeded, and cut into large dice

carrot, peeled and sliced into ½-inch rounds

lb jumbo shrimp, peeled and deveined

oz boneless steelhead trout fillets, cut into 1-inch pieces (or substitute salmon, arctic char, or tuna)

oz boneless tilapia fillets, cut into 1-inch pieces (or substitute any whitefish)

c chopped fresh cilantro leaves

1. In a large, heavy saucepan or Dutch oven, heat oil over medium heat. Add chiles de árbol, garlic, and salt to taste. Cook until garlic starts to brown, about 2 minutes. Add rice and cook, stirring often, for 3 minutes. Add coconut milk, onion, red bell pepper, and carrot. Cook for 5 minutes; rice will partly absorb liquid. Add 4 cups water, stir well, cover, and cook for 5 minutes. 2. Add shrimp and fish to pot. Cover, turn heat

to low, and simmer for about 15 minutes, or until rice and seafood are both cooked through. Toss gently. Garnish with cilantro and serve.

Cooking Tips: This is a take on the iconic

Veracruzano dish called arroz a la tumbada. The use of coconut milk is an homage to Thai food. You can use any mix of seafood, or even just all shrimp or all whitefish.

Nutrition Note: Shrimp and fish are excellent sources of high-quality protein, vitamin B12, and other nutrients that support whole-body health. Certain types of fish, like trout and salmon, also provide heart-healthy omega-3 fatty acids.

Market Gourmet may occasionally feature recipes that are higher in fat, sugar, or sodium. These dishes are intended as occasional indulgences within an overall healthy diet.

Per serving (made with lite coconut milk, salmon, and tilapia): 548 Calories, 37 g Protein, 161 mg Cholesterol, 60 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 17 g Total fat (6 g sat), 260 mg Sodium, ★★★★★ Vitamin B12, ★★★ Vitamin B3 (niacin), B6, C, Phosphorus, ★★ Vitamin D, Potassium, Zinc, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), E, Folate, Iron, Magnesium

OCTOBER 2026

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[ health front ]

NEWS THAT’S GOOD FOR YOU

sing the blues

Blue, red, and purple fruits and vegetables showed strong benefits for heart health in a new review of studies. Researchers touted better results in cardiovascular disease, hypertension, Type 2 diabetes, and other factors in people who regularly ate foods high in anthocyanins—the pigments that provide the plants’ colors. Blueberries, blackberries, raspberries, and strawberries are great sources, according to nutrition experts at the Cleveland Clinic. Black plums, cherries, grapes, red cabbage, red onions, black beans, and black rice are among many other high-anthocyanin choices. SELECTED SOURCES “Dietary intakes of anthocyanins and cardiometabolic health: A systematic review and metaanalysis of randomized trials and prospective cohort studies in healthy participants” by E.E. Avendano et al., American Journal of Clinical Nutrition, 6/18/26 • “4 health benefits of anthocyanins,” www.clevelandclinic.org

the avocado advantage

Eating an avocado a day may reduce the concentration of LDL particles in the blood, potentially lowering the risk of heart disease. “If people want to improve the quality of their diet, making one small change might be a more feasible strategy than attempting to change their entire diet,” said study author Janhavi Damani, PhD. “For people with obesity, including avocados in their daily diet might be a good starting place.” According to the researchers, “LDL particles are a separate risk factor for heart disease from LDL cholesterol—the so-called ‘bad cholesterol’ that is a significant risk for heart disease.” SELECTED SOURCES “Eating an avocado a day lowers heart disease risk factor for people with obesity,” Penn State, www.psu.edu, 7/13/26 • “Effect of incorporating 1 avocado per day on lipoprotein particle concentrations compared to habitual intake in adults with abdominal obesity: An ancillary study of the Habitual Diet and Avocado Trial, a randomized controlled trial” by J.J. Damani et al., Journal of Clinical Lipidology, 6/12/26

OCTOBER 2026

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8/31/26 8:57 AM

better sleep may prevent AD

New research linked poor sleep to a higher risk of Alzheimer’s disease in older women. The authors concluded that improving sleep may help delay or prevent the disease. Experts suggest many strategies for better sleep: n Establish a regular bedtime and stick to it. A warm, prebedtime bath can help too. n Turn off the evening news and listen to soothing music instead. n Avoid coffee, alcohol, or sugary snacks in the afternoon and evening. n Get plenty of exercise. n Vitamin and mineral supplements may help, particularly calcium/magnesium, vitamin C, and B complex. n Chamomile, valerian, hops, passionflower, and ashwagandha are among many herbs that have been shown to aid sleep. SELECTED SOURCES “Poor sleep tied to Alzheimer’s risk in older women,” University of California-San Diego, www.today.ucsd.edu, 5/18/26 • “Sleep complaints and genetic risk of Alzheimer's disease in older women: Associations with memory and tau deposition” by K.K. Lui et al., Journal of Prevention of Alzheimer’s Disease, 8/26

give your teeth a sparkle Teeth fared better with unsweetened sparkling water compared to sugar-sweetened soft drinks in a new study. When mouth acidity drops below a certain level (5.5 pH), tooth enamel can begin to dissolve. The new research found that sparkling water briefly lowered the mouth’s pH, but not to the same extent as soda. “Our findings suggest that unsweetened sparkling water may be a lower-risk alternative to soda, when consumed in moderation and alongside good oral hygiene practices,” said Wajiha Zulfiqar, a graduate student in nutrition science at Purdue University. SOURCE “Could sparkling water be a better choice for your teeth?” American Society for Nutrition, www.mouthhealthy.org, 7/26/26

OCTOBER 2026

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8/21/26 9:11 AM

trick or treat! BY LISA FABIAN

healthier Halloween eats

A sugar-laden holiday, October 31 has plenty of sweets. What trick-or-treaters really need is a boost of energy before donning their costumes and celebrating. These recipes offer quick bites that can be enjoyed before the festivities. Or take them along for extra fuel.

OCTOBER 2026

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Pumpkin Deviled Eggs From the Taste for Life test kitchen

PREP 45 min MAKES 12 deviled eggs 6

eggs

Tbsp low-fat mayonnaise

Tbsp pumpkin purée

tsp Dijon mustard

tsp white vinegar

Fresh chives

tsp paprika or smoked paprika

1. Place eggs in a pot of water where they are covered by 1 inch of the water. Bring to a boil. When water comes to a boil, remove pot from heat. Cover for 15 minutes. 2. Remove eggs from water and let sit for 15 minutes, or until they’re cool enough to handle. 3. Peel eggs. Cut each in half and remove its yolk. Place yolks in a mixing bowl. Set halved egg whites aside.

4. Mash mayonnaise, pumpkin, mustard, and vinegar into yolks until mixture is creamy and smooth.

5. Using a piping bag,* pipe yolk mixture into egg white halves. 6. Chop chives into small pieces to make pumpkin stems.

Press 1 piece of chive into the top of each deviled egg. Garnish with a sprinkling of paprika. Store deviled eggs in an airtight container in the fridge up to 1 day. *If you don’t have a piping bag, stuff the yolk mixture into the egg whites with a spoon. Mimic the pumpkin grooves by lightly drawing with the tip of a knife some lines over the filling.

Cooking Tips: Pumpkin may seem like a strange addition to deviled eggs, but it adds a unique flavor and delightful color. Per serving (2 deviled eggs): 131 Calories, 6 g Protein, 164 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 12 g Total fat (3 g sat), 138 mg Sodium, ★ Vitamin A, B2 (riboflavin), Folate

Chocolate-Pretzel Popcorn From the Taste for Life test kitchen

PREP 15 min SERVES 10

c popcorn kernels (or 8 c store-bought popcorn)

oz dairy-free dark chocolate, chopped

c crumbled pretzels

1. Pop kernels according to package directions. 2. Melt chocolate over the stovetop or in the microwave. 3. Pour melted chocolate over popped popcorn or storebought popcorn. Stir in pretzels and serve.

Per serving: 305 Calories, 6 g Protein, 1 mg Cholesterol, 48 g Carbohydrates, 5 g Total sugars (4 g Added sugars), 4 g Fiber, 10 g Total fat (4 g sat), 559 mg Sodium, ★★ Iron, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Magnesium, Phosphorus, Zinc

OCTOBER 2026

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continued from page 13

OCTOBER 2026

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Sunflower Energy Balls, Three Ways From the Taste for Life test kitchen

PREP 20 min MAKES approximately 24 balls 1

c gluten-free oats

½ ½

c chopped sunflower seeds

c sunflower butter

¹⁄³

c maple syrup

tsp vanilla extract

²⁄³ ½

c unsweetened coconut flakes

c chopped dairy-free bittersweet chocolate

c chopped pumpkin seeds

1. In a food processor or a high-speed blender, pulverize oats, sunflower seeds, and chocolate until well combined. 2. Add sunflower butter, maple syrup, and vanilla extract. Blend until mixture holds together. (If it’s too crumbly, add 1 tablespoon of water at a time until combined.) 3. Roll into approximately 1-inch-sized balls. Set balls aside.

4. Place coconut flakes onto one plate and

pumpkin seeds onto another. According to your preference, roll balls into coconut flakes and/or pumpkin seeds. Or keep them plain.

5. Store balls in an airtight container in the fridge up to 1 week. Per serving (1 ball, plain): 139 Calories, 4 g Protein, 0 mg Cholesterol, 13 g Carbohydrates, 6 g Total sugars (6 g Added sugars), 2 g Fiber, 9 g Total fat (2 g sat), 41 mg Sodium, ★ Vitamin B1 (thiamine), E Per serving (1 ball , rolled in coconut flakes): 162 Calories, 4 g Protein, 0 mg Cholesterol, 13 g Carbohydrates, 6 g Total sugars (6 g Added sugars), 3 g Fiber, 11 g Total fat (4 g sat), 43 mg Sodium, ★ Vitamin B1 (thiamine), E Per serving (1 ball, rolled in pumpkin seeds): 154 Calories, 5 g Protein, 0 mg Cholesterol, 13 g Carbohydrates, 6 g Total sugars (6 g Added sugars), 2 g Fiber, 10 g Total fat (2 g sat), 42 mg Sodium, ★ Vitamin B1 (thiamine), E, Magnesium

OCTOBER 2026

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[ quick tips ]

BY TASTE FOR LIFE STAFF

plants

easy ways to add more protein to your diet Plant-based eating is nothing new. Grains, beans, lentils, soy foods, nuts, and seeds have nourished people around the world for centuries. Today, more people are looking to add plant-based foods to their diets, whether for health, environmental, ethical, or economic reasons. And getting enough protein doesn’t necessarily require meat. Many plant foods can contribute meaningful amounts of protein to your daily diet.

Beans & legumes

Beans, chickpeas, and lentils are inexpensive, versatile sources of plant protein that work in everything from soups and salads to tacos and grain bowls. A half cup of cooked beans provides about 8 grams (g) of protein, while the same amount of chickpeas supplies about 7 g. Peanuts—technically a legume rather than a nut—are particularly protein-rich, providing about 19 g per half cup. Peanut butter offers an easy way to incorporate them into meals and snacks.

Soy foods

Soy is another plant-protein powerhouse. A half cup of firm tofu provides about 10 g of protein, while a half cup of tempeh supplies about 17 g. Edamame (young soybeans) provides about 7 g per half cup. These foods are also remarkably adaptable. Tofu can be added to stir-fries, soups, and scrambles; tempeh works well in sandwiches and grain bowls; and edamame makes an easy addition to salads. 18

Nuts & seeds

Small but mighty, nuts and seeds can add protein along with flavor and crunch. A quarter cup of almonds provides about 7.5 g of protein, while the same amount of pistachios contains about 6.5 g. Two tablespoons of cashews or pepitas provide about 5 g, and 2 tablespoons of chia seeds offer about 3.5 g. Sprinkle nuts and seeds over oatmeal or salads, blend them into sauces and spreads, or pair them with fruit for a simple snack.

Don’t forget about whole grains

Although they may not be the first thing you think of when it comes to protein, whole grains can make a meaningful contribution to your daily total. A half cup of cooked quinoa or whole-wheat pasta provides about 4 g of protein. Pair grains with beans, lentils, tofu, nuts, or seeds to build a satisfying plant-based meal.

What about plant-based milk?

Plant-based milks can be useful substitutes for dairy milk, but different varieties work better for different purposes. Unsweetened almond milk has a relatively neutral flavor that works in savory recipes, while coconut milk can lend richness to both sweet and savory dishes. Naturally sweeter oat milk is a good choice for baked goods, and unsweetened soy milk works well in sauces and dressings. ●

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Kale Salad with Quinoa, Fruits, and Nuts From the Taste for Life test kitchen

PREP 20 min SERVES 6 Salad 3

c cooked quinoa, cooled

½ ½

c dried cranberries

apple, chopped

c baby kale

c sliced almonds

Dressing

¼ 2 2

Tbsp raspberry or red wine vinegar

tsp grated orange peel

Salt and freshly ground black pepper

c olive oil Tbsp orange juice

1. Mix together quinoa, cranberries, almonds, and apple in a large bowl. 2. In a separate small bowl, whisk together oil, vinegar, orange juice, and orange peel. Add salt and pepper to taste. Add dressing to quinoa mixture. Mix to combine.

3. Add one cup of kale to a serving plate, then top with one-sixth of the quinoa mixture. Repeat for the remaining five plates and serve.

Nutrition Note: Quinoa provides plant protein and fiber. Almonds add hearthealthy fats and vitamin E, while baby kale supplies vitamins A, C, and K. Apples and cranberries round out the salad with beneficial plant compounds. Per serving: 303 Calories, 7 g Protein, 0 mg Cholesterol, 38 g Carbohydrates, 15 g Total sugars (9 g Added sugars), 6 g Fiber, 15 g Total fat (2 g sat), 116 mg Sodium, ★★★★★ Vitamin K, ★★ Vitamin B2 (riboflavin), C, E, Magnesium, ★ Vitamin B1 (thiamine), B6, Folate, Iron, Phosphorus, Potassium, Zinc

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[ in focus ]

BY TASTE FOR LIFE STAFF

brain gains

discover the cognitive benefits of getting active Exercise doesn’t just strengthen muscles—it also boosts memory, sharpens thinking, improves mood, and may even help protect against cognitive decline. Here’s how to build a brain-friendly workout routine.

Both short- and long-term exercise have been linked to increases in brain-derived neurotrophic factor (BDNF), which helps support neuronal health and neuroplasticity in the brain. BDNF plays an important role in learning, memory, and emotional regulation. Studies have found that these effects are cumulative, so consistency may offer even more benefits. Here are some ways you can incorporate regular exercise into your daily routine.

Walk this way

Walking is one of the easiest ways to exercise for cognitive health. Adults should aim for 30 minutes of brisk walking most days. Walking outdoors may offer additional

benefits from exposure to nature. Walking with a friend or loved one combines physical activity with social engagement, which is especially important for healthy aging. The National Institute on Aging suggests other types of aerobic exercise to try, including housework (mopping and vacuuming), yard work (raking, mowing with a push mower), dancing, swimming, bicycling, hiking, and playing sports (like pickleball and tennis).

Flex your muscles

Resistance training is another key component of a brain-boosting exercise plan. Research has shown that resistance training supports cognition, including memory, learning, reasoning, and processing

speed. It is especially important for executive function. All adults should engage in muscle training activities at least 2–3 times per week. Work all the major muscle groups in the body, including abdomen, arms, back, shoulders, chest, hips, and legs, but not all in the same workout. One set of 8–12 repetitions of each exercise is a good baseline, but up to three sets may offer greater benefits. Allow muscles to recover between sessions. Examples of muscle-strengthening activities include using hand-held weights (like dumbbells), weight machines, or resistance bands. Body-weight exercises, such as arm circles, pushups, pullups, planks, squats, and lunges, are easy to do anytime, anywhere.

SELECTED SOURCES “The benefits of resistance training for older adults: supporting brain and body health” by R. Glatt, Pacific Neuroscience Institute, www.pacificneuroscienceinstitute.org, 6/30/25 • “Impact of physical exercise on the regulation of brain-derived neurotrophic factor in people with neurodegenerative diseases” by A.R. Garavito et al., Frontiers in Neurology, 1/28/25 • “Physical activity boosts brain health,” Centers for Disease Control and Prevention, www.cdc.gov, 8/13/25 • “Three types of exercise can improve your health and physical ability,” National Institute on Aging, www.nia.nih.gov, 1/14/25

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“

The National Institute on Aging suggests other types of aerobic exercise to try, including housework (mopping and vacuuming), yard work (raking, mowing with a push mower), dancing, swimming, bicycling, hiking, and playing sports (like pickleball and tennis).

”

Strike a balance

Balance and coordination exercises strengthen the connection between your brain and the rest of your body. Some types of exercise, like yoga and t’ai chi, can help improve balance and aid coordination. Even something as simple as standing on one foot can help reduce the risk of falls while activating multiple brain systems. Adults should aim for three sessions of balance exercises every week. Stretching can help you enhance and maintain flexibility. It’s important to stretch after your muscles have had a chance to warm up, such as after cardio or resistance training. Gentle stretching is the goal. Do not stretch to the point of pain. Before beginning a new exercise program, talk with your healthcare practitioner to be sure it’s appropriate for you. To maximize the brain-boosting potential of exercise, combine cardio, strength training, and flexibility and balance work throughout the week. Mixing up your routine engages your brain in different ways while supporting lifelong health and wellness. ●

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BY TASTE FOR LIFE STAFF

10 foods for

breast health

fill your plate with foods that may help lower breast cancer risk Heredity plays a role in whether a person develops breast cancer, but lifestyle factors also contribute. While no single food can prevent breast cancer, research suggests that an overall diet rich in fruits, vegetables, nuts and seeds, and whole grains may help lower risk. Here are 10 foods to put on your plate more often to support breast health. q Apples. Colorful fruits, like apples and oranges, are rich in a type of plant compound called flavonoids. A recent analysis involving more than 90,000 participants found that women who consumed the most high-flavonoid foods had a 15 percent lower risk of developing breast cancer, compared to those who ate the least. r Blueberries. Rich in anthocyanins and other protective plant compounds, blueberries are being studied for their potential role in breast cancer prevention. s Broccoli. Cruciferous veggies, like broccoli, Brussels sprouts, and cauliflower, provide glucosinolatederived compounds that may help protect against breast cancer. Research has also associated higher cruciferous vegetable intake with better survival among women with breast cancer. Carrots. Their bright orange color t comes from carotenoids, plant pigments with antioxidant properties. Research has linked higher blood levels of carotenoids— particularly alpha-carotene, which is abundant in carrots—with a lower risk of breast cancer. u Dark, leafy greens. Like carrots, leafy greens (kale, spinach, collards, bok choy) are rich in carotenoids, which are associated with a lower risk of breast cancer. 22

v Flaxseed. While human studies are limited, preliminary research suggests that a component of flaxseed called lignans may have protective effects against breast cancer. Other research on breast cancer survivors has shown that higher intake of lignans is associated with better survival. w Soy. Plant compounds called isoflavones can be found in soybeans (edamame) and in soy-based products like tofu and soymilk. Despite past concerns about soy’s estrogen-like compounds, research has found no link between eating soy foods and increased breast cancer risk. Some evidence suggests soy consumption may even help protect against breast cancer and its recurrence. x Tea. Both black and green tea contain plant compounds that are being studied for their protective effects against breast cancer. One study found that drinking at least five cups of tea per week may be associated with a decreased breast cancer risk for women with a family history of the disease. y Walnuts. Several compounds present in walnuts show promise in helping lower cancer risk by keeping inflammation at bay and supporting healthy antioxidant levels. Preliminary research also suggests that walnuts may help inhibit cancer cell growth and migration. z Whole grains. A good source of beneficial plant compounds, including phenolic acids and carotenoids, whole grains (like oats, brown rice, and whole wheat) support immunity and may have a protective effect against breast cancer. ●

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SELECTED SOURCES “Abstract RF1-07: Cruciferous vegetable intake, dietary glucosinolate and risk of breast cancer in 2 large prospective studies” by A. Romanos-Nanclares et al., Clinical Cancer Research, 2026 • “AICR’s foods that fight cancer,” 2026; “Flaxseed and breast cancer,” 6/6/17, American Institute for Cancer Research, www. aicr.org • “Associations of cruciferous vegetable intake with breast cancer survival in a diverse population in the pathways study” by L. Tang et al., Cancer Epidemiology, Biomarkers & Prevention, 7/1/25 • “Dietary carotenoids and breast cancer risk: Evidence from a large population-based incident case-control study” by B. Darouei et al., Nutrition & Metabolism (London), 9/30/25 • “Dietary walnut altered gene expressions related to tumor growth, survival, and metastasis in breast cancer patients . . .” by W.E. Hardman et al., Nutrition Research, 6/19 • “Eating more fruits and vegetables may help breast cancer survivors live longer,” Harvard T.H. Chan School of Public Health, www.health. harvard.edu, 11/19/20 • “Flavonoid-rich foods, genetic risk, and female breast cancer risk: a prospective cohort study” by R. Yang et al., npj Breast Cancer, 6/30/26 • “Intake of soy, soy isoflavones and soy protein and risk of cancer incidence and mortality” by Y. Fan et al., Frontiers in Nutrition, 3/4/22 • “Natural compounds derived from soy and other plants reduce breast cancer recurrence and improve survival . . . ,” Johns Hopkins Medicine, www.hopkinsmedicine. org, 1/10/24 • “Tea consumption and breast cancer risk in a cohort of women with family history of breast cancer” by D. Zhang et al., International Journal of Cancer, 8/1/20 • “Whole grain consumption for the prevention and treatment of breast cancer” by M. Xie et al., Nutrients, 8/1/19

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BY MARY ANN O’DELL, MS, RDN

is shilajit legit? It’s the black goo that’s been promoted on social media platforms for energy and stamina. This is shilajit, pronounced shee-luh-jeet. Shilajit is a Sanskrit word meaning “Conqueror of mountains and destroyer of weakness,” alluding to its possible therapeutic actions. Shilajit is a dark, sticky compound found on or oozing from the rocks of the Himalayas, developed over time from the slow decomposition of plants. It has been a part of traditional Ayurvedic medicine for centuries, used for healing, digestive, cardiovascular, and nervous system support. It is rich in minerals and fulvic acid. Given its high mineral content, it’s understandable how shilajit can positively impact energy production, aiding with the release of energy from food, nerve

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transmission, and muscle contraction. Studies have shown shilajit may help increase iron levels, potentially helping with iron deficiency anemia. Along with minerals, shilajit is rich in fulvic acid, a compound that forms when microorganisms in soil break down plants over extended periods of time. Fulvic acid can help reduce inflammatory markers, reduce oxidative stress, and activate the immune system. Fulvic acid plays a role in collagen production, which may in turn positively affect skin health and gut health. People using shilajit report better energy levels and less fatigue. While research on this interesting natural compound is young, the potential for this Himalayan superfood seems promising. ●

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LIVE WELL AT EVERY AGE. Vitality doesn’t have an age limit. From creatine to antioxidants, green tea to beets, and everything in between, find natural ways to support strength, cognition, and energy so you can feel vibrant — no matter the number. Questions on what's right for you? Come visit with our knowledgeable friendly staff. To find the best in support for healthy aging, your path to wellness starts here.

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[ cook-at-home ]

BY EVA MILOTTE

pie in the sky

a unique pizza to try

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Try this recipe for flavorful slices that combine the delightful flavors of zucchini, ricotta salata, and pistachios.

Zucchini, Ricotta Salata, and Pistachio Salsa Verde

Excerpted from King Arthur Baking Company’s Book of Pizza: Recipes for Every Pizza Maker. © 2026, King Arthur Baking Company. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.

PREP 2 hrs + prep times for dough and salsa MAKES 1 (12 inch) pizza 1

medium or 2 small zucchini (about 6 oz total)

tsp fine salt

Tbsp extra-virgin olive oil, plus more for drizzling

oz ricotta salata*, thinly sliced All-purpose flour, for dusting

ball Pizza Tonda Dough (recipe follows) Semolina flour or cornmeal, for dusting

2½ oz low-moisture whole-milk mozzarella, shredded (½ c, plus 2 Tbsp)

Pistachio Salsa Verde (recipe follows), for drizzling Flaky salt, for finishing (optional) Red pepper flakes, for finishing (optional)

1. Arrange oven racks in lower and upper

thirds of the oven. Place a baking steel or stone on the lower rack and preheat oven to 500° for at least 1 hour.

2. Using a mandoline or a sharp knife, thinly slice zucchini lengthwise into ribbons about

⅛-inch thick. Transfer to a medium bowl, add salt, and gently toss to coat. Let sit at room temperature for 30 minutes. This will draw out excess moisture from zucchini.

3. Using clean hands, squeeze as much liquid from zucchini as you can; discard liquid and return zucchini to bowl. Add oil and ricotta salata and, using your hands, gently mix to combine, taking care not to break up cheese too much. 4. Shape pizza: Flour your work surface and

place dough on it. Flip it over so both sides are coated with flour. With your hands, pat dough into a 5-inch round. Switch to a rolling pin and roll dough into a 12-inch circle, flipping dough occasionally to prevent sticking. If dough springs back as you roll it, set it aside for 10 minutes to allow gluten to relax, and then try again. Lightly dust a peel

or overturned baking sheet with semolina. Transfer shaped dough to peel. If dough retracts when transferring it to peel, gently stretch edges to re-form it.

5. Top pizza evenly with mozzarella, avoiding edge. Use your hands to separate zucchini slices and drape them all over pizza. Drizzle with a scant tablespoon of additional oil.

6. Bake: use peel to transfer pizza onto

the steel or stone and then bake for 3 to 4 minutes. Check bottom of crust—it should be spotted and charred in places, and edge of crust should start to have some color. If not, rotate pizza and bake for another 1 to 2 minutes. When bottom has sufficient color, use peel to transfer pizza to top rack, switch oven to broil, and broil for 2 to 3 minutes, until well charred in spots. (Don’t walk away—pizza can go from perfectly charred to burnt quickly.) Home ovens vary substantially, so use visual cues and your own preferences to gauge when you’ve achieved the perfect bake. Use peel to remove pizza from oven and slide it onto a wire rack. Spoon salsa verde over pizza, sprinkle with flaky salt and red pepper flakes, if using, and then slice and serve. *Ricotta salata is a firm, aged Italian cheese. If you can’t find it, substitute Pecorino Romano or feta.

Cooking Tips: Salsa verde is best eaten

the day it’s made. Store leftovers in a lidded container in the refrigerator for up to 2 days. Bring to room temperature before using.

Nutrition Note: Zucchini brings vitamins

C and K to this savory pizza, while pistachios add vitamin E and heart-healthy unsaturated fats. The cheeses contribute protein and calcium, making each slice as nourishing as it is flavorful. Per serving (serves 8): 271 Calories, 6 g Protein, 10 mg Cholesterol, 17 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 1 g Fiber, 20 g Total fat (4 g sat), 248 mg Sodium, ★★★★★ Vitamin K, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, E, Folate

Pizza Tonda/RomanStyle Dough

1¹⁄³ c unbleached all-purpose flour, plus more for dusting

¼ ¾ ¼

tsp instant yeast

Tbsp plus 2 tsp extra-virgin olive oil

c plus 3 Tbsp cool water (60° to 70°)

c semolina flour tsp fine salt

1. Make dough: in a medium bowl, combine flours, salt, and yeast, and then add oil and water. Mix to combine and then use your hands to knead briefly in bowl until homogeneous and no dry spots remain; dough will be firm. Cover and let it rest at room temperature for 1 hour.

2. Transfer dough to a lightly floured work surface and knead by hand until smooth, 2 minutes. Divide dough into 2 equal pieces. Shape each piece into a tight ball and place seam side down in a lightly greased container. Cover tightly and let rise at room temperature for 8 to 10 hours. Dough is now ready to use, or it can be refrigerated for up to 3 days. Let refrigerated dough sit at room temperature while your oven preheats, at least 1 hour, before shaping.

Pistachio Salsa Verde

PREP 20 min MAKES ²⁄³ cup

packed c fresh flat-leaf parsley, leaves and tender stems

½ ¼ ½

c roasted, unsalted shelled pistachios

small garlic clove, finely grated

½ ¼

tsp fine salt, plus more to taste

Tbsp fresh lemon juice

c extra-virgin olive oil

packed c fresh basil leaves tsp grated lemon zest tsp red pepper flakes

1. Finely chop parsley, basil, and pistachios. Transfer to a small bowl. Add lemon zest, garlic, red pepper flakes, salt, lemon juice, and oil. Stir to combine. Season with additional salt to taste.

PREP 10 hrs MAKES enough for 2 super-thin 12-inch pizzas OCTOBER 2026

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[ healthy strategies ]

BY KELLI ANN WILSON

feed your

immunity

give your body the nutrients it needs to help fend off seasonal bugs The adage, “You are what you eat,” really rings true when it comes to immunity. And while there’s no perfect food that will keep every virus at bay, a balanced diet can help you get the key nutrients your body needs to stay healthy during cold and flu season.

Beyond oranges

Vitamin C is an important antioxidant that supports several functions of the immune system while helping neutralize damaging free radicals. Some evidence suggests vitamin C may also help shorten the duration of colds or reduce the severity of symptoms, but exactly how this works is still unclear. Oranges are known to have high amounts of vitamin C, but this vitamin can also be found in bell peppers, other citrus fruit, kiwi, strawberries, and cruciferous vegetables (like broccoli and Brussels sprouts).

Eat the rainbow

Vitamin A, which includes retinoids and carotenoids, helps regulate immune cell responses and plays an important role in helping protect against infectious, inflammatory, and allergic diseases. Colorful fruit and vegetables—like carrots, dark leafy greens, red and orange peppers, sweet potatoes, and winter squashes—are a top source of vitamin A.

Protein offers protection

Protein provides amino acids the body needs to produce immune cells and messengers called cytokines, which help coordinate the body’s immune response. 28

Many protein-rich foods also contain zinc, a mineral that supports immune-cell development and function. Animal foods, like meat, fish and other seafood, eggs, and dairy products, contain the highest amounts of zinc. It is also found in plant-based proteins like beans and legumes, nuts and seeds, and whole grains.

Supplements to consider

While research on the role of vitamin D in preventing respiratory illnesses is limited, one scientific review found that children who received 800 IU of vitamin D daily during cold and flu season had fewer episodes of respiratory symptoms. Adequate levels of vitamin D can be difficult to maintain through diet alone, but it can be found in certain animal foods, including fatty fish (salmon, sardines, and trout) and egg yolks. Vitamin D is also found in fortified milk and plant milks, and fortified cereals. ● SELECTED SOURCES “Cytokines,” Cleveland Clinic, www.my.clevelandclinic. org, 1/3/23 • “How vitamin C supports a healthy immune system” by M. Moore, Academy of Nutrition and Dietetics, www.eatright.org, 3/21/25 • “The effects of vitamin D supplementation on respiratory infections in children under 6 years old: A systematic review” by L.M. Marusca et al., Diseases, 8/8/23 • “The roles of vitamin C in infectious diseases: A comprehensive review” by R. Li et al., Nutrition, 6/25 • “Role of vitamin D deficiency in increased susceptibility to respiratory infections among children: A systematic review” by A. Raju et al., Cureus, 9/15/22 • “Zinc,” National Institutes of Health, www.ods.od.nih.gov, 1/6/26

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Go with your gut

The health of the gut microbiome—the community of bacteria and other microorganisms that live in the digestive tract—has been linked to everything from obesity to cardiovascular diseases. Scientists have also discovered a link between gut health and immunity. Eating a variety of gut-healthy foods may help support the microbiome and promote a strong immune system. Probiotic foods, including yogurt, kefir, and other fermented foods like kimchi, kombucha, and sauerkraut, supply beneficial microbes to the gut. Prebiotic fibers, which feed the good bugs in the gut, can be found in apples and bananas, flaxseeds, onions and garlic, sweet potatoes, and whole grains like oatmeal. SOURCE “Good bacteria for your gut” by A. Gingrasso, Mayo Clinic Health System, www.mayoclinichealthsystem.org, 4/23/25

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* THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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PlantFusion

Clear Plant Protein Tropical Punch

For clean nutrition, hydration, and recovery.* Supplies 20 grams of clear vegan protein per serving.

Vegetarian capsules.

Delivers protein without the heaviness of traditional shakes.

Ollois

Wishgarden Herbs

Traditionally used for pain from muscle soreness, stiffness, swelling and bruises.*

Front-line herbal immune defense formula.*

Arnica Montana 200ck

Organic, lactose free homeopathic formula. Plant-based, vegan formula.

Sunfood

Organic Beets & Mushrooms Powder

Superfood blend for energy, focus, and endurance.* Combines the earthy vibrancy of beet root with adaptogenic mushrooms and a nutritional boost from maca and pomegranate.*

Kick-Ass Immune Activator

Combines respiratory and immune supporting herbs that promote a healthy immune system response.*

Bach

Rescue Plus Mood & Stress Gummies

Support your body’s stress response and promote a sense of calm.* With Rescue Remedy, passionflower, GABA, saffron, and vitamin D. Natural orange flavored gummies.

Paragon Plus™

Vegetarian Collagen Peptides

Hair, skin, joint support, and gut health.* With NEM eggshell membrane, an upcycled source of collagen clinically shown to support healthy joints.* Enhanced with prebiotic and probiotic blend.

Emperor’s Kitchen

Organic Chopped Garlic

Make food prep easy with this handy kitchen pantry essential. Prepared for easy use - cleaned, peeled and chopped. Easy re-close glass jar for storage.

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Akin’s

Coenzyme Methyl B-Complex

Advanced energy support.* May promote healthy skin, nerves and adrenal glands.* Superior form of B vitamins with 5-MTHF. *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.

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