calcium
Vital for strong bones and teeth and for healthy gums, calcium also helps maintain a regular heartbeat and helps transmit nerve impulses. It’s needed for muscle growth and contraction, and to prevent muscle cramps. It also plays a part in healthy cholesterol levels and cardiovascular health, and helps prevent bone loss associated with osteoporosis. Calcium’s functions are so important that the body will demineralize bone to maintain normal levels of this mineral when intake is inadequate.
Who needs more?
Nutritionists recommend getting calcium from foods because they provide other nutrients that help the body use calcium effectively. It’s easy to find food sources, but some people may need calcium supplements. If you’re a female athlete, a woman in menopause, or a heavy exerciser, you may need more. Female athletes and menopausal women have lower estrogen levels, and estrogen protects the bones by promoting calcium deposition. And while strenuous exercise can hinder calcium uptake, moderate exercise bolsters it. In addition, a diet high in protein, fat, refined grains, sugar, excess salt, and alcoholic or soft drinks results in increased excretion of this mineral.
SOURCES “Calcium,” Linus Pauling Institute at Oregon State University, http://lpi.oregonstate.edu, 2025 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)
Recommended Dietary Allowance
* AI—adequate daily intake level (no RDA has been set)
Food Sources
market gourmet
Grilled Fish Tacos with Chipotle
Plant oil helps lower disease risk • Omegas show promise in fighting cancer • Mangos improve insulin sensitivity • More
grill time!
Corn Salad Recipe • Smoked
Tomato Vinaigrette • Smoky
Portobello Cheesesteaks • Grilled Sweet Potato Wedges • Turkish Chicken Kabobs Tzatziki
Benefits
Workouts to build healthy bones.
The nutrients you need to stay sharp.
Irish sea moss
Get to know this nutritional superstar.
Seafood charcuterie boards.
Power up with plant-based burgers.
better than butter
The plant oil v. butter debate has raged on for years, but new research aims to settle the matter. People who consume more plant oils such as olive, soybean, and canola tend to be healthier and may have lower risks of premature death from cancer, heart disease, and other illnesses.
“What’s surprising is the magnitude of the association that we found,” said lead author Yu Zhang. “We saw a 17 percent lower risk of death when we modeled swapping butter with plantbased oils in daily diet. That is a pretty huge effect on health.”
Researchers from several esteemed Boston institutions tracked 200,000 people for more than 30 years. They noted that butter is rich in saturated fatty acids, while plant-based oils have more unsaturated fatty acids. They did not advocate for a total withdrawal from butter, however. “Even cutting back butter a little and incorporating more plant-based oils into your daily diet can have meaningful long-term health benefits,” said researcher Daniel Wang, MD, ScD.
SELECTED SOURCES “Butter and plant-based oils intake and mortality” by Y. Zhang et al., JAMA Internal Medicine, 3/6/25 • “Large study of dietary habits suggests more plant oils, less butter could lead to better health,” Mass General Brigham, 3/6/25
omegas may thwart cancer
New research from the University of Georgia indicates that omega-3 and omega-6 fatty acids can help lower the incidence of certain cancers. Participants with higher levels of omega 3s had lower rates of colon, stomach, and lung cancer, while higher levels of omega 6s appeared to ward off brain, bladder, and other cancers. Omega 3s are abundant in seafood, particularly fatty, cold-water fish such as salmon and sardines. Walnuts and flaxseeds are good sources of plantbased omega 3s. They’re also readily available in various supplement forms. Canola oil, egg yolks, and nuts are healthful sources of omega 6s.
SELECTED SOURCES “Associations of plasma omega-6 and omega-3 fatty acids with overall and 19 site-specific cancers: A population-based cohort study in UK Biobank” by Y. Zhang et al., International Journal of Cancer, 10/17/24 • “High levels of omega-3, omega-6 may protect against cancer,” University of Georgia, 11/4/24
prime produce
Looking for a healthy dessert? “Naturally sweet fruits are essential in protecting our bodies from disease,” write nutrition experts from Harvard Medical School. “They’re nature’s original desserts.” The authors tout fruits for their anti-inflammatory properties, which can help protect against heart disease, diabetes, and certain forms of cancer. Berries, apples, cherries, citrus fruits, and grapes are among their top recommendations.
SOURCE “Eat these fruits for their anti-inflammatory benefits,” HEALTHbeat, Harvard Medical School, 3/15/25
Did you know?
New research suggests that antioxidants in fruit might help counter the harmful effects of microplastics in the human body.
mangos may help prevent diabetes
Mangos are readily available in many US supermarkets. They’re rich in vitamin C and other key nutrients. New research determined that the fruit may help reduce the risk of Type 2 diabetes and other chronic conditions. They were found to reduce insulin concentrations and improve insulin sensitivity in overweight adults with chronic low-grade inflammation. Participants ate about two cups of mango per day for four weeks. (That’s only about 100 calories daily.)
SELECTED SOURCES “Mango consumption is associated with increased insulin sensitivity in participants with overweight/obesity and chronic low-grade inflammation” by K.D. Pett et al., Nutrients, 1/29/25 • “New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control,” www. EurekAlert.org, 3/5/25
SOURCE “Antioxidants in fruits and flowers seem to counteract harmful effects of microplastics, study shows” by T. Perkins, The Guardian, 2/24/25
herbal delights
fresh herbs add a burst of flavor to your favorite dishes
While fresh herbs require some extra attention, the effort is worth it. After bringing a fresh batch home, immerse the bottom inch of the stems of soft-leaf varieties (basil, cilantro, dill, parsley, tarragon) in a glass of clean, cold water. Cover the foliage tops with a clean plastic bag, and store in the fridge up to one week— basil leaves will turn dark when refrigerated.
Herbs with tougher stems and more robust foliage (thyme, marjoram, sage, rosemary) keep up to one week standing in a glass of room-temperature water. Whether storing herbs at room temperature or in the refrigerator, change the water every few days.
If you can’t use fresh herbs before they spoil, they can be frozen for later use. Wrap hard-stemmed herbs in foil and then place them in a freezer bag in the freezer.
For soft herbs, finely chop and then fill empty ice cube trays two-thirds full of the chopped herb. Top with water, and freeze. When frozen, transfer the herbal cubes to an airtight freezer bag and store them in the freezer. Defrost as needed or pop a frozen cube or two into a batch of soup or sauce for instant herbal flavor.
Supermarkets offer freshly prepared herbs in jars and tubes that require refrigeration once they are opened. These products are convenient, particularly when you find yourself out of a fresh variety. Keep in mind that the flavor of these items can veer toward acidic, sweet, or salty depending on the amount of vinegar, sugar, or food acids that have been added for preservation. Taste the product first, so seasonings can be adjusted in the final dish. ●
Polenta with Cheese and Herbs
From the Taste for Life test kitchen
1 tsp olive oil
1 packaged ready-made polenta roll (approximately 16 oz)
¾ c shredded mozzarella cheese, divided
20 min prep time serves 4
¼ c finely grated Parmesan cheese
2 Tbsp chopped fresh basil
1 Tbsp chopped fresh Italian parsley
1. Preheat oven to 450º.
2. Oil a 9-inch pie plate with the olive oil. Cut polenta roll into ¼-inch-thick crosswise slices. Lay half of them over the bottom of the pie plate. Sprinkle half of the mozzarella cheese over the polenta slices.
3. Top with remaining polenta slices. Sprinkle remainder of mozzarella and all of the Parmesan cheese over. Bake until golden in color, about 20 minutes.
4. Remove from oven. Let cool for about 5 minutes. Sprinkle with fresh herbs and serve.
Per serving: 622 Calories, 22 g Protein, 50 mg Cholesterol, 92 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 17 g Total fat (9 g sat), 464 mg Sodium, ★★★★★ Phosphorus, ★★★★ Calcium, ★★ Zinc, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, B12, K, Folate, Magnesium
Spiced Quinoa
From the Taste for Life test kitchen
2 Tbsp extra-virgin olive oil
1 tsp powdered ginger
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1 c quinoa, rinsed and drained
¼ c finely minced Italian parsley
10 min prep time serves 2
¼ c finely minced fresh mint or cilantro
1. Brown all spices in oil in large saucepan. Add quinoa and stir well.
2. Add 2 cups boiling water, cover, and simmer until water is absorbed, stirring occasionally.
3. Turn off heat and let stand for a few minutes. Add parsley and mint or cilantro. Fluff with fork and serve.
Per serving (made with mint): 451 Calories, 13 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 8 g Fiber, 19 g Total fat (3 g sat), 15 mg Sodium, ★★★★★ Vitamin K, Phosphorus, ★★★★ Folate, Iron, Magnesium, ★★★ Vitamin B6, ★★ Vitamin B1 (thiamine), B2 (riboflavin), E, Zinc, ★ Vitamin B3 (niacin), C, Potassium
Grilled Sweet Potato Wedges
From the Taste for Life test kitchen
4 sweet potatoes
1 Tbsp packed brown sugar
1 Tbsp chili powder
1 Tbsp paprika
Salt and pepper
¼ c oil, plus additional for brushing
1. Cut each potato into 6 wedges.
50 min prep time serves 4
2. Mix brown sugar, chili powder, paprika, salt and pepper to taste, and oil together in a large bowl. Add sweet potato wedges to bowl and toss in mixture to coat.
3. Prepare a grill for covered indirect grilling over medium heat. Place potatoes on area of grill farthest from highest heat. Cover grill and cook for 30 to 40 minutes, until soft.
4. Brush wedges with additional oil. Place wedges over direct heat for 3 minutes, turning them halfway through to caramelize. Serve.
Per serving: 252 Calories, 3 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 8 g Total sugars (2 g
Added sugars), 5 g Fiber, 14 g Total fat (1 g sat), 348 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B6, E, ★ Vitamin K, Phosphorus, Potassium
Turkish Chicken Kabobs
From Barbecue by Hugh Mangum ($49.95, Phaidon, 2025)
2 Tbsp dried mint
1 Tbsp red pepper flakes
1 Tbsp finely chopped thyme
1 Tbsp Aleppo pepper*
1 tsp black pepper
1 tsp salt
½ c (4 fl oz) extra-virgin olive oil
1 Tbsp tomato paste (purée)
35 min prep time + 30 min marinate time serves 4
1 Tbsp Turkish sweet red pepper paste (biber salçası) or tomato paste
3–4 boneless, skinless chicken thighs, cut into 1-inch pieces
For serving
Tzatziki (recipe follows)
Steamed rice
1. In a large bowl, combine all ingredients except chicken, tzatziki, and rice. Add chicken pieces to bowl and mix well. Cover and then set aside at room temperature for 30 minutes.
2. Preheat a grill over high heat.
3. Thread chicken onto skewers. Place skewers on grill and cook for 12 minutes, turning occasionally, until charred. Transfer to a serving dish.
4. Serve kabobs hot with tzatziki and rice.
*Aleppo pepper is a spicy and tangy spice from the Middle East. Kitchen Note: These spicy chicken kabobs (tavuk şiş) are a staple of Turkish cuisine and are often served with rice, salad, and tzatziki on special occasions and at celebrations. In this simple yet authentic recipe, chicken thighs are coated in mint, Aleppo pepper, and Turkish sweet red pepper paste (biber salçası), which caramelizes beautifully when grilled.
Per serving (made with 4 chicken thighs, 1 cup tzatziki, and 2 cups cooked brown rice): 670 Calories, 41 g Protein, 152 mg Cholesterol, 32 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 43 g Total fat (6 g sat), 801 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★ Vitamin B12, E, ★★ Vitamin A, B1 (thiamine), B2 (riboflavin), K, Magnesium, Zinc ★ Calcium, Iron, Potassium
Tzatziki
From Barbecue by Hugh Mangum ($49.95, Phaidon, 2025)
1 clove garlic, grated
½ English cucumber, shredded and blotted dry
1 Tbsp dried dill
½ tsp salt, plus extra to taste
¼ tsp black pepper, plus extra to taste
½ c plain Greek yogurt
½ c sour cream
1. Combine all ingredients in a medium bowl.
2. Season to taste with more salt and pepper.
10 min prep time makes 1 cup
3. Store in an airtight container in the refrigerator for up to 1 week.
NICO SCHINCO
BY MARY ANN O’DELL, MS, RDN
collagen 101
Collagen is an important structural protein in the body. In fact, it is the most abundant protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness so many desire. It is also a building block for bones, muscles, and tendons, and it is found in blood vessels, teeth, and the cornea of the eyes.
As people age, collagen can get weaker, and the body’s production of collagen slows down. Excess sun exposure, smoking, and excessive sugar can also damage and weaken collagen in the body.
Collagen supplements offer a convenient way to boost collagen intake. These supplements take collagen proteins and hydrolyze, or break down, the larger proteins into peptides, shorter amino acid chains that can be absorbed by the body. These in turn are used
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Supports skin health and collagen density.*
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Supplies 5,000 mg of VeCollal, a proprietary, plant-based, sustainable collagen alternative.*
throughout the body to support the health of the cornea of eyes, the gut lining, joints, bones, hair, skin, and nails. For vegetarian or vegan diets, consuming enough collagen-building blocks, including vitamin C, amino acids, zinc, and copper, can help enhance collagen production. Find these in bell peppers, citrus fruits, dark green leafy vegetables, tomatoes, nuts, seeds, whole grains, and beans, among others.
Common Types of Collagen
There are more than 20 types of collagen in the body, but types I, II, III, and V are the most well known.
✔ Type I: prevalent in skin, bones, tendons, and ligaments. Source: bovine or fish collagen
✔ Type II: cartilage in joints. Source: chicken cartilage
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✔ Type III: muscles, arteries, and organs. Source: bovine collagen
✔ Type V: eyes, skin, hair, and placenta. Source: Eggshell membrane
Benefits of Collagen
Gut Health. Collagen is part of the connective tissue in the gut, and it can help support the lining of the intestinal tract. This can result in less inflammation and improved functioning of the intestinal tract.
Joint Health. Collagen plays a role in joint health and structure, so it is commonly used by those dealing with joint pain. Research suggests that collagen use may help reduce pain associated with osteoarthritis. Type II chicken collagen and Type V from eggshell membrane have both been studied specifically in relation to joint health.
Lean Muscle. Hydrolyzed collagen contains high ratios of nitrogen-rich amino acids, such as glycine and proline, important for muscle protein synthesis. This helps support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. Studies of older men have demonstrated that consuming collagen and utilizing strength training may enhance lean muscle mass more than strength training alone.
Youthful Skin. As people age, they lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving
overall skin health, firmness, and elasticity, and counteracting signs of aging. Collagen is often found with hyaluronic acid, which helps keep collagen and skin hydrated and youthful.
Using Collagen
Collagen is available as single peptides (bovine), or in combination formulas that have several sources of collagen. Vegan collagen formulas are also available that support the production of collagen and mimic collagen in the body. Collagen can be found in pill, powder, beverage, and gummy forms. Powders are available flavored or unflavored. These powders are versatile and can be mixed into morning coffee or tea, added to smoothies, or used in baked goods and oatmeal. ●
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Collagen Peptides Multi Source
For skin, hair, nail, and joint support.*
Grassfed bovine and wild caught marine collagen, plus bone broth and eggshell membrane.
Supplies I, II, III, IV, V and X types of collagen for benefits in the body.* Unflavored.
bone-strengthening workouts easy exercises for a lifetime of protection
Some 44 million Americans have low bone density, or osteopenia, which puts them at an increased risk of fractures. Things you can do to protect yourself: Ensure that your diet includes enough protein, calcium, and vitamin D; avoid tobacco and limit alcohol intake; keep your weight at a body mass index above 19; and stay active.
Weight-bearing activities
Strengthening bones can be as easy as walking, dancing, climbing hills or stairs, hiking, or jogging, all of which require no equipment. More vigorous activities, including tennis, pickleball, basketball, and volleyball, which involve running, stops and starts, and direction changes, strengthen the bones.
Yoga and t’ai chi, although they don’t involve high impact, are both weight-bearing and lower the risk of falls because they improve balance.
Plain old jumping, which goes by the fancy name plyometrics, increases benefits to bones.
The American Journal of Health Promotion published a study that showed increased hip density after only four months of jumping 10 times twice a day and a significant increase with upping the jumps to 20 times. Those in the study rested 30 seconds between jumps.
Resistance- and strength-training
In addition to weight-bearing exercises, strength-training (using as resistance either your body weight or dumbbells) makes your muscles stronger, which protects and strengthens the bones. Aim for two to three sessions per week, with 48 hours of rest between sessions. Try squats, lunges, side leg lifts, modified pushups, and planks, and then move on to strength-training with dumbbells, performing bench presses, squats, deadlifts, rows, biceps curls, and overhead presses.
A few words of caution
✔ Consult with your healthcare practitioner before beginning any exercise program, especially if you have osteoporosis or osteopenia.
✔ Begin every workout with a warm-up session (e.g., walking, marching in place, swinging your arms) and end with a cooldown like walking.
✔ Stay hydrated. ●
SELECTED SOURCES “The chronic effects of a quantified jump-landing program on bone health, body composition and performance parameters in premenopausal women” by T.L. Clissold et al., Journal of Family Medicine, 1/24/22 • “Effect of two jumping programs on hip bone mineral density in premenopausal women: A randomized controlled trial” by L.A. Tucket et al., American Journal of Health Promotion, 1–2/15 • Exercises for Bone Strength: 7 Workouts to Help Prevent Osteoporosis and Keep You Standing Tall, Harvard Medical School, Harvard Health Publishing, 2020 • Osteoporosis Fast Facts, Bone Health and Osteoporosis Foundation, www.BoneHealthandOsteoporosis.org • Osteoporosis prevention, International Osteoporosis Foundation, www. BuildBetterBones.org, 2025
Amazing antioxidants
Cruciferous vegetables like broccoli, cabbage, kale, and spinach are rich in brain-boosting nutrients with antioxidant properties, like beta carotene, folate, and lutein.
Cherries and dark fruits like blackberries and blueberries offer anthocyanins and flavonoids that are good for brain health. Fresh, frozen, and dried berries all offer benefits.
Astaxanthin is an antioxidant that has been linked to faster thinking, especially for those with mild cognitive impairment. Seafood is a good source of astaxanthin. It is also available as a supplement.
Another antioxidant nutrient with brain benefits, curcumin is an anti-inflammatory herb that may help protect the brain by reducing the long-term, low-grade inflammation that contributes to cognitive decline. Curcumin is found in the spice turmeric but is also available in supplement form.
Vital vitamins and minerals
Vitamin D may help you retain the best verbal skills as you age and help slow the decline of memory skills. Fatty fish, egg yolks, and fortified dairy are good sources of vitamin D.
Essential for brain and nerve function, vitamin B12 may be helpful for staving off memory loss, boosting concentration, and lifting your mood. You can get vitamin B12 from meat, fish, poultry, eggs, and dairy. Some breakfast cereals are also fortified with this vitamin.
Deficiencies in iron are linked to cognitive impairments, including reduced attention span and sensory perception. Consider lean meats, poultry, seafood, beans and lentils, and dark leafy greens to boost iron intake.
Get moving!
Exercise plays an important role in brain health. Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells.
Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day.
Power up with protein
Nuts are rich in protein and healthy fats, which makes them the perfect brain-boosting snack. Research suggests that walnuts are especially good for improving cognition.
Don’t forget the fish
Algae, fatty fish, and seafood including bluefin tuna, herring, salmon, and sardines, are loaded with omega 3s that have been shown to improve memory. ●
SELECTED SOURCES “Curcumin and cognitive function: A systematic review of the effects of curcumin on adults with or without neurocognitive disorders” by A.J. Francis et al., 8/25/24 • “Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review” by I.M. Dighriri et al., 10/9/22 • “Low vitamin B12 levels: An underestimated cause of minimal cognitive impairment and dementia” by S. Jatoi et al., 2/13/20, Cureus • “Feeding your body, feeding your brain” by D. Welland, Academy of Nutrition and Dietetics, www.EatRight.org, 6/21/24 • “Impact of iron intake and reserves on cognitive function in young university students” by C. Dimas-Benedicto, Nutrients, 8/22/24 • “Low vitamin D and its association with cognitive impairment and dementia” by S. Sultan et al., Journal of Aging Research, 4/30/20 • “The role of nutrition in Alzheimer’s disease” by S. Śliwińska and M. Jeziorek, Annals of the National Institute of Hygiene, 2021
BY MARY ANN O’DELL,
Irish sea moss
Irish sea moss is a type of red seaweed found on the coast of the North Atlantic around Ireland and Europe. As with other seaweeds and algae, sea moss supplies a variety of minerals and nutrients, including magnesium, iron, calcium, iodine, vitamin K, vitamin C, vitamin B12, folate, and others. Sea moss also contains omega-3 fatty acids and fiber, which may play important roles in sea moss’s health benefits.
Potential Benefits of Sea Moss
Cardiovascular Health. With its fiber, omega 3s, and mineral and vitamin content, sea moss may play a role in maintaining cardiovascular health. Vitamin C, minerals, and fiber can help support healthy blood pressure control, while the fiber may also help control blood sugar. Fiber and omega 3s may also help keep cholesterol in check.
Gut Health. Sea moss functions as a prebiotic, which
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Promotes healthy skin and immune system support.*
Combines sea moss with burdock root and bladderwrack for enhanced benefits.*
can support the health of the gut microbiome, feeding the beneficial bacteria in the gut. Sea moss is a good source of fiber, which helps promote colon health. It is also mucilaginous, meaning it has a gel-like consistency that coats and soothes the intestinal tract.
Healthy Skin. Sea moss supplies sulfur and collagenboosting nutrients for skin. This may be why sea moss has been called vegan gelatin. Made into a gel, sea moss can be used both internally, as a nutrient source for skin health, and externally as a face mask to moisturize skin and to fight bacteria that contribute to acne.
Thyroid Function. Sea moss is a good source of iodine, which is used by the thyroid to produce hormones. Iodine-rich foods can help support healthy thyroid function and metabolism. But be aware that consuming too much iodine can have a negative effect on the thyroid, so be sure to use sea moss only as directed.
Weight Loss. While research is limited on sea moss’s role in weight loss, its nutrient content suggests it could play a role. The fibrous component in algae is a soluble fiber that can contribute to satiety, helping you feel full longer, potentially helping to reduce overeating. Its prebiotic action may also improve the microbiome, which may play a role in reducing obsesity risk.
While sea moss shows a great deal of promise, more research is needed to confirm its roles in optimum health. However, with its good nutritional profile, supplementing with sea moss can certainly fill in nutritional gaps in the diet, and may support overall good health. ●
BY MARY ANN O’DELL, MS, RDN
vitamin D and pain
When thinking of natural approaches to pain relief, herbs like turmeric or ginger get a lot of press. What about vitamin D? While vitamin D may not be the first thing that comes to mind when seeking pain relief, as more research comes out on the roles it plays in human health it should be included on the list.
Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body. It has receptors all throughout the body, which affect upwards of 1,000 different gene functions. It is present in two forms: D2 and D3. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna, and mackerel. However, research suggests most Americans do not consume recommended intake levels of vitamin D in their diets. Vitamin D is also formed by the body as a result of direct sunlight on the skin. Sunblock and less time spent outdoors in winter months can reduce the level of vitamin D produced by the body from sunlight exposure.
So what does all this have to do with pain? It is now appears that a large number of people who have chronic pain are deficient in vitamin D, as determined by levels of 25(OH)D in their blood. Low vitamin D leads to poor bone mineralization and can result in chronic, dull, musculoskeletal aches and pains. As a result, studies have now been done showing that vitamin D supplementation may play a role in addressing pain that is related to 25(OH)D deficiency. One study of 360 female patients with chronic back pain found that
vitamin D therapy produced symptom improvement in 96 percent of patients. Research suggests that vitamin D supplementation controls or decreases pro-inflammatory cytokines while increasing anti-inflammatory cytokines. Controlling inflammation can help address pain. Researchers believe vitamin D may help control painful chronic inflammatory autoimmune conditions that are affected by excessive cytokine activity, like inflammatory bowel disease.
If pain is consistently a part of your day, consider having your vitamin D levels checked. Low vitamin D levels respond well to vitamin D supplementation. It’s just one more aspect to consider when looking for natural pain relief. ●
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go fish
charcuterie boards with seafood
Boards typically feature cured meats, soft and hard cheeses, nuts, fresh fruits and vegetables, and dried fruits. For a change, why not try a board themed around seafood?
Build a Board
Before buying food for a board, consider setting out the following amounts per person.
✔ Bread or crackers: 4 to 6 ounces
✔ Seafood/meat: 2 to 3 ounces
✔ Cheese: 2 to 3 ounces
✔ Nuts: 2 to 3 tablespoons
✔ Dips: ½ cup
There’s no need to purchase a special board. Consider what you already have on hand. A cake stand, a clean cutting board, or a sheet pan can all work as an option. Offer a selection of forks, spoons, tongs, and spatulas to accompany the board. Smaller-sized utensils and toothpicks make serving smaller amounts easier.
When it comes to designing
Placed on a dining table for a seated meal or on a counter for casual grazing, charcuterie boards are a popular way to display food for parties and gatherings.
the board, consider what the star item will be. Place it in the center of the board. Next, create sections of crackers, fruits, veggies, breads, crackers, and/or nuts. Fill in extra spaces with olives, dried fruits, pickled items, dips, and/or condiments. Don’t overcrowd the board, but don’t make it too sparse either.
To keep the vegetables looking fresh, store them in a water bath until you’re ready to place them on the board. Or, brush a small amount of olive oil over the veggies to keep them from drying out.
Condiments and dips can be placed in small bowls. But consider an artful smear on the board too. To do this, dollop condiments or dips on the board and use the back of a spoon or a knife to smear a long line. Instead of a sprinkling of herbs for a garnish, keep the herbs whole and place them decoratively around the board.
Surf Board
For a seafood theme, consider including lemon wedges, capers, sliced cucumbers, fresh dill sprigs, red onion and avocado slices, hot sauce, and cocktail sauce. All these flavors pair well with fish and seafood.
Bagels or bagel chips are a good choice for scooping seafood dips. Slice bagels into smaller pieces for easier dipping.
Make lettuce nests for seafood offerings like chilled shrimp, smoked salmon or trout, or chunked tuna. Keep items chilled in the fridge until you’re ready to organize and present the board. Garnish the board with toasted sesame seeds, citrus zest, or cracked black pepper.
The following recipes are perfect to add to your next board, whether it’s seafood themed or not! ●
SOURCE Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott and the editors at America’s Test Kitchen ($30, America’s Test Kitchen, 2022)
plant-based burgers
healthy and affordable meat alternatives
If you’re looking to cut back on your meat consumption but don’t want to miss out on grilling season, we’ve got you covered with some great plant-based beef burger alternatives.
For the die-hard beef fans
If you’re craving a classic burger, there are plenty of nonmeat alternatives to satisfy your cravings. Many grocery stores have dedicated areas in the freezer section where you can find vegetarian burgers and other non-meat protein options.
The Boca Burger has been around since the 1990s—the non-GMO soy patties have 14 grams (g) of protein, and 60 percent less fat than a hamburger made with ground beef.
In recent years, more companies have introduced plantbased burgers that mimic the texture and taste of ground beef. Beyond Burger is a pea protein burger that has 20 g of protein per plant-based patty.
Impossible Burger, made from soy proteins, has less fat and fewer calories than a patty made from 80 percent lean meat, plus 5 g of fiber.
Gardein Ultimate Plant-Based Burger patties are vegan and made with soy and wheat proteins. They can be grilled or pan-fried.
For the vegetable lovers
If you’re not looking to replicate a beef patty, homemade plant-based burgers are a great option.
Black bean burgers are a vegetarian classic. Dried beans and lentils cook up in less than an hour. You can prepare
them in batches ahead of time and then refrigerate for up to four days or freeze for up to three months.
You can also use canned beans—be sure to grab the cans that say “no salt added” to keep sodium in check.
Other ingredients that you might find in veggie burger recipes or commercially available veggie burgers are seeds (flax and sesame seeds); grains (oats, rice, or wheat); vegetables (beets, carrots, mushrooms, peppers, onions, and sweet potatoes); and a variety of spices.
Two more to consider
Tofu is a plant-based protein made from soybeans. Extrafirm tofu can be baked, fried, or grilled—you can even marinate it.
Like tofu, tempeh is made from fermented soybeans, and its texture is similar to extra-firm tofu.
You can often find flavored or marinated tempeh in the refrigerated section of the supermarket. Both tofu and tempeh could serve as the base of a beef burger alternative. ●
SELECTED SOURCES “All American Veggie Burgers with Non-GMO Soy,” www.KraftHeinz.com, 2025 • “Beyond Burger,” www.BeyondMeat.com, 2025 • “Healthful vegetarian meal ideas,” Academy of Nutrition and Dietetics, www.EatRight.org, 6/13/23 • The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019) • “Impossible Burger,” www. ImpossibleFoods.com, 2025 • “Ultimate Plant-Based Burger,” www.Gardein. com, 2025 • “Veggie burgers: Health tips from a dietitian,” Johns Hopkins Medicine, www.HopkinsMedicine.org, 2025
Pickled Red Onions
From Plants For You by Diana Goldman ($35, Beantown Kitchen, 2024)
6 Tbsp apple cider vinegar
½ c hot water
2 tsp sugar
¾ tsp sea salt
1 c quartered and thinly sliced red onion (about ½ medium onion)
2 hrs prep time makes 1 cup
1. In a small mixing bowl, stir together vinegar, water, sugar, and salt until solids have dissolved.
2. Add onions and use the back of a spoon to submerge them in vinegar mixture as much as possible. Cover bowl and store in refrigerator. Onions will be ready when they have softened and liquid takes on a pink hue. Depending on thickness of onion slices, this may take 1 to 2 hours. They improve in flavor after a day or two in refrigerator.
Curried Sweet Potato Burgers
From Plants For You by Diana Goldman ($35, Beantown Kitchen, 2024)
1 c cooked sweet potato
½ c cooked and cooled rice
1 (15 oz) can chickpeas, drained and rinsed (1½ c)
½ c raw cashews
½ c finely chopped onion
2 cloves garlic, minced
45 min prep time + 2 hrs prep time for pickled red onions makes 8 burgers
²⁄³ c finely chopped cauliflower florets
1 Tbsp curry powder
2 tsp garam masala
1½ tsp ground cumin
⅛ tsp cayenne, or to taste
1½ tsp sea salt, or to taste, as some curry powders are saltier than others
¼ tsp ground black pepper
½ c peas, fresh or frozen and thawed
3 Tbsp fresh cilantro, chopped Mango chutney, Pickled Red Onions (recipe follows), sliced avocado, and/ or finely chopped chives (optional, for serving)
1 Preheat oven to 400˚. Line a baking sheet with parchment paper or a silicone baking mat.
2. In a large mixing bowl, use a fork or potato masher to mash sweet potato, rice, and chickpeas until only a few partial chickpeas remain.
3. Finely grind cashews in a high-speed blender, coffee/spice grinder, or food processor. Be careful not to overgrind; you don’t want cashew butter.
4. Add cashews, onion, garlic, cauliflower, spices, salt, and pepper to bowl with rice mixture and stir until well combined. Fold in peas and cilantro.
5. Moisten your hands and form patties using ¹⁄³ cup of mixture (or less for slider-sized burgers). Place on prepared baking sheet, flatten slightly, and bake on middle rack for 20 minutes. Flip burgers and bake for 10 more minutes or until nicely browned. A sturdy metal spatula works best for getting under burgers for easy flipping.
6. Serve warm with optional toppings, if desired.
Per serving (1 burger; made with 1/8 avocado, 1 tablespoon mango chutney, and 1 whole-grain bun): 425 Calories, 18 g Protein, 0 mg Cholesterol, 71 g Carbohydrates, 20 g Total sugars (15 g Added sugars), 12 g Fiber, 10 g Total fat (1 g sat), 462 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B2 (riboflavin), B6, Phosphorus, ★★★ Folate, ★★ Iron, Magnesium, Zinc, ★ Vitamin A, B1 (thiamine), C, K, Potassium
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