Healthy Edge Magazine MAY2025 Chamberlin's by HFAI

• Help for men’s depression

• Focus on adrenal health

• Discover black seed oil

hemp seeds

Looking for a new source of plant protein? With six grams of protein per tablespoon, hemp seeds are richer in protein than beef or fish. They also provide complete protein, unlike some other plant sources. Adding hemp seeds to cereal, oatmeal, or yogurt provides a crunchy protein punch to a meal or snack.

Hemp seeds and seed oil are available in foods, body care products, and nutraceuticals. The oil is rich in essential fatty acids needed for skin health. Scientists who studied the effects of hemp seed oil on patients with atopic dermatitis (eczema) reported “a remarkable reduction in dryness, itching, and an overall improvement in symptoms.”

Studies have shown that hemp protein products help ease chronic inflammation because of their rich omega-3 content. Consider drinking a post-workout hemp protein shake to assist in more rapid muscle repair.

One small study that paired hemp seed consumption with physical activity showed positive results for young, previously sedentary men. The introduction of aerobic exercise three times a week plus twice daily consumption of a 1-gram capsule of hemp seed resulted in significant improvements in weight, body mass index, and fat mass. The combo also lowered LDL cholesterol and produced an increase in HDL (good) cholesterol as well as brain-derived neurotrophic factor (BDNF), which protects against neurodegenerative diseases like Alzheimer’s disease. ●

SELECTED SOURCES “The CB2 receptor and its role as a regulator of inflammation” by C. Turcotte et al., Cellular and Molecular Life Sciences • “Effects of hemp seed alone and combined with aerobic exercise on metabolic parameters, oxidative stress, and neurotrophic factors in young sedentary men” by A. Mohammadrezaei et al., Journal of Food Biochemistry, 12/22 • “Hemp, hemp, hooray,” www.TasteforLife.com • “Hemp (Cannabis sativa L.) protein hydrolysates promote anti-inflammatory response . . .” by N.M. Rodriguez-Martin et al., Biomolecules, 5/22/20 • “Review of the neurological benefits of phytocannabinoids” by J. Maroon and J. Bost, Surgical Neurology International, 4/26/18 • “The seed of industrial hemp (Cannabis sativa L.): Nutritional quality and potential functionality for human health and nutrition” by B. Farinon et al., Nutrients, 6/29/20

for cholesterol

and adaptability

food!

Tinga Tacos • Frijoles de la Olla • Spicy Habanero Guacamole • Fresh Tomato

tips for adrenal

Natural ways to manage the effects of stress.

Heading Outside

After a long winter and a not-so-mild early spring, this is the month when the outdoors beckons. Just in time, we have tips on moving more (page 18), which many of us need to do.

If stress is dragging you down despite the warm weather, certified nutritionist Sally Karlovitz has a list of things you can do to strengthen your adrenalgland function (page 16). And if a man in your life hasn’t been himself lately, check out the feature on mental health strategies for men (page 22).

Celiac Awareness Day falls on May 16; we offer strategies for dealing with this uncomfortable and discomfiting health issue (page 28).

When it comes to healing and health, seeds are often overlooked. Black cumin seed, or simply black seed, and its oil offer a wealth of benefits whether used topically or taken internally (page 24). And for general health, hemp seeds offer more protein than beef or fish (page 2).

Sharing your outdoor time with a new puppy? Certified nutrition coach Brenda Watson doesn’t focus only on human health: She has advice for ensuring your pet lives a long, healthy life with you (page 20).

For either Cinco de Mayo or Mother’s Day, our food feature, beginning on page 12, shines the spotlight on palatetempting Mexican food. And heading across the ocean to the Mediterranean Sea, we take inspiration from the healthful eating in that part of the world. See page 26 if your diet could use a makeover.

For a healthy snack or light lunch, try bruschetta with fruit, ricotta, and honey (page 5), the perfect spring pick-me-up.

Enjoy a lighthearted month of May!

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

Customer Service 800-677-8847

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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); © 2025 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. 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

25 min prep time serves 8

Bruschetta with Honey Ricotta, Peaches, and Blueberries

From the Taste for Life test kitchen

1 small baguette, cut into 8 slices

2 Tbsp olive oil

1 c ricotta cheese

3 Tbsp honey, plus extra for drizzling Zest from one lemon Pinch of sea salt

2 fresh peaches, thinly sliced

½ c fresh blueberries

1. Preheat oven to 425°.

2. Brush bread slices with oil. Place on a baking pan. Bake for 8 minutes, until bread is toasted. Remove from pan and allow slices to cool.

3. Mix together ricotta, honey, lemon zest, and salt in a medium bowl.

4. Spread ricotta over toasted bread. Top with peach slices and blueberries. Drizzle with honey and serve.

small seeds, big benefits

nutty but true

Eating about two ounces a day of mixed nuts had positive effects on cholesterol levels and other markers of heart health in a new study of overweight adults. Participants consumed roughly equal amounts of walnuts, pistachios, cashews, and hazelnuts daily for eight weeks.

SOURCE “Effects of longer-term mixed nut consumption on lipoprotein particle concentrations in older adults with overweight or obesity,” by K.M.R. Nijssen et al., Nutrients, 12/24/24

Sprinkling ground flaxseeds on your yogurt or cereal might pay big dividends. Adults with Type 2 diabetes saw significant decreases in glucose, total cholesterol, and triglyceride levels in a new three-month trial. Participants ate about half an ounce of the seeds per day.

SOURCE “Flaxseed improves glucose and lipid metabolism in Mexican subjects with Type 2 diabetes: A parallel randomized clinical trial” by S. López-Toledo, Nutrients, 2/17/25

focus on fiber

Eating more fiber may lower your risk of diverticulosis, a condition that can lead to bacterial infections in the colon. Experts at Harvard Medical School offer these strategies for increasing your fiber intake:

n Eat at least three servings of vegetables and two servings of fruit every day.

n Add beans, lentils, and peas to several meals each week.

n Snack on nuts and seeds or add them to yogurt or salads.

n Opt for whole grains over refined grains.

SOURCE “How to get more fiber in your diet,” HEALTHbeat, Harvard Medical School, 11/18/24

second language beneficial for kids

Speaking more than one language may provide advantages for kids, particularly those with autism disorder. A new study found stronger executive functioning skills in multilingual children 7 to 12 years old, compared to kids who spoke one language. Executive function involves impulse control and the ability to easily switch between different tasks.

The authors noted that autism is hallmarked by “social communication difficulties and restrictive and repetitive behaviors, as well as difficulty with executive function skills.” The study included children with autism and without, and multilingual participants from both groups showed stronger executive control.

“If you have to juggle two languages, you have to suppress one in order to use the other,” said researcher Lucina Uddin, PhD. “That’s the idea, that inhibition—or the ability to stop yourself from doing something—might be bolstered by knowing two languages.”

SELECTED SOURCES “The benefits of speaking multiple languages,” University of Miami, 1/29/25 • “Multilingualism impacts children’s executive function and core autism symptoms” by C. Romero et al., Autism Research, 12/24

ethics high on employers’ wish lists

Students graduating this spring might face some surprising requirements when conducting their job search. “Ethical judgement, adaptability, and critical thinking are among the skills that employers value the most in job candidates,” according to a new survey of more than 1,300 businesses.

Digital literacy skills and “an expectation for continuous learning” are among the other highly sought qualities.

“Students should focus on developing technical skills and self-management abilities, while actively engaging in upskilling opportunities, such as online certifications and networking, to stand out in a competitive market,” said Drexel University dean Murugan Anandarajan, PhD, the lead author of the report.

SOURCE “Employers seek ethical, adaptable graduates in 2025 job market,” Drexel University, 1/10/25

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Nature’s Answer PerioBrite Kids’ Toothpaste

Packed with soothing botanicals, Co-Q10, Xylitol, and Folic Acid, this toothpaste offers a gentle yet effective approach to dental care. It’s made without harsh chemicals like fluoride and sodium laureth sulfate. It leaves a mintyfresh sensation, with a burst of strawberry flavor kids will love!

Qunol

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Smoky BBQ Shreds

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Liquid Turmeric

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Free the Roots

French Lavender Aloe Hydrating Mist

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Excite My BAM! Mosquito Repellent Stickers

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Vitamin C Lipo-vescent Tablets

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Bio Nutrition

Gelatinized Red Maca for Women

Gelatinized Red Maca is considered an adaptogen, an herb that helps the body resist the negative effects of stress.* This maca from Peru may help support energy, stamina, mood, and hormonal balance.* Gelatinized maca is up to 90% more absorbable than non-gelatinized maca root. *

Enzymedica

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Colostrum + Probiotics

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Sunwarrior

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Redefining beauty from the inside out

Think COLLAGEN – our experts do!

“Regularly add collagen to your diet.” Why?

When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen™. Collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow. It also supports healthy hair.

–JULIE REIL , MD and Beauty Expert

Nurture Your Body’s Healing

Your body is capable of remarkable healing, but in today’s world, it needs the right tools. Modern toxins, stress, and nutrient gaps can slow down its natural process. Support your body’s healing with our all-natural powerful solutions.

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BY LISA FABIAN

mexican food! a favorite cuisine

Popular for a reason, Mexican dishes satisfy with their comforting flavors. These recipes bring some of those tastes to your plate.

Fresh Tomato Salsa

From the Taste for Life test kitchen

6 tomatoes, diced

1 jalapeño pepper, minced

½ small red onion, diced

½ c chopped fresh cilantro

Juice of 1 lime Salt

1. Combine tomatoes, jalapeño, onion, cilantro, and lime juice in a bowl. Season to taste with salt.

2. Serve immediately, or store in the fridge up to 2 days.

Per serving: 46 Calories, 2 g Protein, 0 mg

Cholesterol, 11 g Carbohydrates, 6 g Total sugars (0

g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 302 mg Sodium, ★★★★ Vitamin C, ★ Vitamin A, B6, K, Potassium

15 min prep time serves 4

20 min prep time serves 8

Spicy Habanero Guacamole

From My Mexican Mesa, Y Listo! by Jenny Martinez ($32.50, S&S/Simon Element, 2024)

1–2 fresh habanero peppers

2 garlic cloves

2 tsp chicken bouillon powder

1 tsp flaky salt

4 large avocados

½ white onion, diced

2 Roma tomatoes, diced ½ bunch cilantro, chopped Juice of 1 fresh lime

1 (14.5) oz bag tortilla chips

1. Roast habaneros and garlic over an open flame until soft and charred, about 2 minutes. In a large molcajete (traditional Mexican mortar and pestle) or a blender, start by grinding garlic, chicken bouillon powder, and salt. Add habaneros and grind mixture until you attain a creamy consistency. Add scooped-out avocado flesh. Reserve avocado pits. Use a spoon to mix in avocado and then mash or blend until mixture is mostly creamy but some chunks of avocado remain.

2. Add onion, tomatoes, and cilantro, lightly mashing or blending mixture (but not until it becomes creamy), just a little bit to release flavors, leaving it a bit chunky. Squeeze in lime juice and mix well with a spoon. After making guacamole, you can add the avocado pits to help the guacamole stay fresh and green when refrigerated. Enjoy with tortilla chips.

Kitchen Note: Avocado is one of the most used vegetables (technically, fruit!) in a Mexican household. Habanero is super hot but also sweet. One habanero in this recipe is safer from a spice standpoint if you don’t like it too spicy. You can use a molcajete to make this or use a blender.

Per serving (made with 2 habanero peppers):

436 Calories, 6 g Protein, 0 mg Cholesterol, 48 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 11 g Fiber, 26 g Total fat (4 g sat), 538 mg Sodium, ★★★★ Vitamin C, ★★★ Vitamin B6, ★★ Vitamin E, K, Folate, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Magnesium, Potassium, Zinc

Chicken Tinga Tacos

From Keep It Simple, Y’All by Matthew Bounds ($29.99, Clarkson Potter/Publishers, 2024)

Salt and pepper, to taste

2 lb boneless, skinless chicken breasts

1 onion, thinly sliced

Minced garlic, to taste

1 (14 oz) can diced tomatoes

3 chipotle peppers in adobo sauce, chopped

1 Tbsp adobo sauce, from the chipotle peppers can

1 tsp cumin

1 tsp dried oregano

1 tsp smoked paprika

½ tsp chili powder

Corn or flour tortillas

1. Salt and pepper chicken, and place in a slow cooker with onion slices on top.

2. In a separate bowl, mix together garlic, tomatoes, chipotle peppers, adobo sauce, cumin, oregano, paprika, and chili powder.

3. Pour mixture over chicken and onions.

4. Cover and cook on high for 3 to 4 hours, or low for 6 to 8 hours.

5. Shred chicken and mix it with sauce.

6. Serve in warm tortillas with your favorite toppings!

Kitchen Note: You can use a packet of taco seasoning mix in place of the cumin, oregano, paprika, and chili powder.

Per serving (made with 6 flour tortillas): 360 Calories, 39 g Protein, 110 mg Cholesterol, 32 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 8 g Total fat (2 g sat), 870

mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★★ Vitamin C, ★★★ Vitamin A, B1 (thiamine), Folate, ★★ Vitamin B2 (riboflavin), ★ Vitamin B12, E, K, Calcium, Iron, Magnesium, Potassium, Zinc

4 hrs prep time serves 6

2 hrs prep time + overnight soak time for beans serves 4

Frijoles de la Olla

From Light & Easy Mexican Cooking by Jaimee Raquel Partida ($22.99, Page Street Publishing Co., 2025)

1 c dried pinto beans or Peruvian beans

2 cloves garlic

¼ white onion

1 Tbsp salt

1. Put beans on a plate and remove any rocks or debris. Then rinse them in lukewarm water. Next, add beans to a bowl and soak them in room-temperature water for a minimum of 4 hours (it’s recommended to soak them overnight). After soaking period, drain water.

2. Add water to an olla or pot, and let it come to a rolling boil. Then turn heat down to medium-low and add garlic, onion, and soaked beans. Cook beans for 1 hour, stirring every 15 minutes. The water should always cover the beans. If you notice beans are not covered, add lukewarm water as needed. Do not add cold water, as that will harden beans. If you notice most of beans are splitting, lower heat to low.

3. After an hour, add salt and stir. Cook beans for another 20 to 50 minutes, checking on them every 10 minutes. Beans are done when they are soft enough to bite but firm enough to hold their shape. Some beans will split, but that is normal. Once done, serve beans as a main course or a side dish. Beans stay fresh in the fridge for 2 nights and can be frozen for up to 2 months.

Kitchen Note: Beans are not only a great source of complex carbohydrates but also pack fiber and protein. They are so versatile, as they can be enjoyed on their own with some crema, cilantro, and onion, or as a side for most guisados (stews or casseroles)!

Per serving (made with pinto beans): 172 Calories, 11 g Protein, 0 mg Cholesterol, 31 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 8 g Fiber, 1 g Total fat (0 g sat), 134 mg Sodium, ★★★★★ Folate, ★★ Vitamin B1 (thiamine), B6, Magnesium, Phosphorus, ★ Iron, Potassium, Zinc

BY SALLY KARLOVITZ, CN

4 tips for adrenal health

One of the most common denominators of health problems today is stress. Stress can suppress immunity, disturb the digestive tract, affect the cardiovascular system, and lead to nerve and moodrelated disorders.

When discussing stress, adrenal function must be considered. The adrenals are glands located above the kidneys. They may be small, but they are major powerhouses in the body. The adrenal glands produce several important hormones that help maintain balance in the body. Adrenal glands react to stress by releasing cortisol, the stress hormone, into the

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bloodstream. Cortisol is important because it helps regulate blood pressure, cardiovascular functions, and metabolism. However, too much cortisol, released when the body and adrenal glands are constantly under stress, has been linked to excessive weight gain. The adrenal glands are also responsible for producing adrenaline, estrogen and testosterone, and for signaling the pancreas to regulate blood sugar levels. With the essential functions of these glands, it is important to fight adrenal exhaustion and support them nutritionally.

Unfortunately, ongoing stress, too many stimulants

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(such as caffeine) in the diet, illness, and medications can cause the adrenals to get exhausted. When the adrenals are exhausted it causes chronic fatigue, anxiety, and weakened immunity (feeling “run down”). Fortunately, you can do something to fight adrenal fatigue. Here are my top 3 tips for supporting healthy adrenal glands:

Reduce Stress. Seek ways to reduce stress in your life and slow the cascade of negative reactions in your body. Try deep breathing, yoga, and walking to help ease stress. For added support, the amino acid L-theanine, found in green tea, can be helpful for calming the nervous system, helping to reduce stress and anxiety.

Use Essential Nutrients. B vitamins are essential when stress is affecting the body. These nutrients are water-soluble and tend to be used up quickly when the body is under stress. Pantothenic acid (vitamin B5) in particular is critical to the manufacture of sexand stress-related hormones produced in the adrenal glands.

Add Adaptogens. Eleuthero, Relora, holy basil, and ashwagandha are popular adaptogens. Adaptogens are substances that help your body adapt to stress.

They have an interesting property of being able to help bring balance to the body. For instance, if you were tired, an adaptogen may help you have more energy. However, if you can’t relax, that same adaptogen can help you calm down. Ashwagandha is also known to be an adrenal tonic with powerful antistress benefits.

Stress doesn’t have to run you down. To fight stress, nourish your body with healthy foods and nutrients that support adrenal function, exercise, get adequate rest, and be purposeful in taking time out for yourself. ●

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sneaky ways to move more

make motion your new mindset

Power walks, gym visits, and Zumba classes are great, but when you don’t have time for a serious workout—or if your life doesn’t allow them as often as you’d like—you can still move, move, move without requiring a change of venue or clothing.

Count the ways

Here are ideas for getting your move on during the day, whether at home or at work.

1. Set an alarm to remind you to get up from your chair every halfhour or hour and do some jumping jacks, walk up and down a staircase, or take a quick spin around the building or house.

2. Stand up when you talk on the phone. If you can, pace around the office or the house, or take a quick walk outside while you’re chatting or conducting business.

3. Make every car trip an opportunity to go on a mini walk by parking your car at a distance from your destination.

4. Don’t multitask your chores. If you’re setting the table, carry one or two plates at a time rather than a whole stack. When you’re carrying groceries from the car, take several trips instead of loading up.

5. Watching TV? Instead of flopping on the couch, sit up straight and do leg lifts or flex your arm muscles. Get up and stretch, walk, or dance during commercial breaks or between episodes.

6. If you’re having a meeting with colleagues or a meet-up with friends, take a walk rather than sitting at a conference table or in a coffee shop.

7. Dance! When? Anytime the mood strikes you. Where? Wherever you are! Take a break, blast a favorite danceable song, and do your moves! Rope in your family or coworkers if they’re around.

8. Squeeze a brisk walk into your lunch break—you’ll get the extra bonus of de-stressing from the morning and warding off an afternoon slump. ●

SELECTED SOURCES “How to move more, anytime, anywhere,” 2/8/24; “No time for exercise? Here are seven easy ways to move more!” 1/22/24, American Heart Association, www.Heart.org, • Personal communication: Robin Long, Nanette Perrotte • “Walk. Run. Dance. Play. What’s your move?” Office of Disease Prevention and Health Promotion, https:// odphp.health.gov, 3/13/25

The benefits of staying active

Why move more? Because you’ll feel better, and so will your body. Long periods of sitting have been linked to Type 2 diabetes, heart disease, and other chronic health issues. One recent study found that being sedentary can change parts of your brain that help you remember things. Another found that moving for even a half-hour can decrease the likelihood of death from cancer by almost a third.

“Making time to move is a great way to practice self-care,” says California-based Pilates teacher Robin Long, who offers online classes through her company The Balanced Life. “Not only does exercise release endorphins, which improves our outlook and reduces stress, but moving more actually helps our immune system, too. You don’t have to do anything intense to feel the benefits. Look for ways to sneak it in throughout the day such as taking stretch breaks, doing squats while brushing your teeth, or my favorite: Sneaking in 10 minutes of Pilates any chance I get.”

The Big 3: Mobility, Strength, and Flexibility

Nanette Perrotte, a New Hampshire–based yoga teacher whose company LUX Lifestyle offers online classes for women at midlife, says, “Body health in midlife and beyond requires attention to mobility, strength, and flexibility—in that order! Taking 15 minutes each day to concentrate on each one for five minutes goes a long way to improve or maintain one’s physical health and wellness.” You could accomplish that with a walk, a quick workout with hand weights or resistance bands, and some yoga stretches, for instance.

BY BRENDA WATSON

new dog?

tips for getting off to a good start

These days, more than ever, pets are a big part of the family. Dog adoptions and sales have taken a dramatic upswing. It makes sense. Just the other day I picked up a kitchen towel that said: “Love is a four-legged word.” And love is what we need at times like this.

As we include dogs in our families, it’s important to understand how to support the health of our fur babies so that they enjoy long and healthy lives—and don’t offer us huge, unexpected vet bills!

If we think about our dogs as another member of our family, we realize it makes sense to work supplements into the daily routine. After all, dog physiology is very similar to the workings of our own bodies. Here are some practical suggestions that will help Fido remain vital and happy for years to come.

Good food

Obviously, food is an important aspect of dog wellness. Depending on your financial and lifestyle circumstances, there are many different choices. I explore these in my book Natural Pet Care for Dogs. No matter the chosen diet, there are a few additions to any eating plan that will strongly support immunity and proper digestion. Just as they do with humans, probiotics (specially formulated for dogs) help normalize digestive processes and build the immune system. Probiotics offer overall support for your dog’s best health at all life stages. Look for a product that also contains prebiotics. If you prepare homemade food for your best friend, that’s great! Be advised that dogs have different vitamin requirements than humans. Be sure to supplement meals with a multivitamin formulated especially for canines.

I’m sure you’ve noticed your healthy skin is associated with good health within! The same is true with your dog. Help maintain the sheen and vitality of your pet’s coat with high-quality omega-3 oils

On the move

Hopefully your dog has a bowel movement a couple of times daily. Of course, we’d like it to be, shall we say, easy to manage. Should your dog have stool quality issues, lack of fiber may be the culprit. Look for a product that contains pumpkin as a base. You may even find a formula that offers probiotics and prebiotics as well.

As the years pass, you may notice your best friend becomes less willing to play, is not quite as excited to take a walk, or has less of a spring in his step. It could be due to stiff joints.

Glucosamine and turmeric are natural substances that support joint health at any age. For certain breeds that tend toward joint challenges, consider supplemental support as a preventive measure prior to an issue presenting. ●

Brenda Watson, CNC, owner of Vital Planet. For more than 30 years, Ms. Watson has been helping people achieve vibrant health through improved digestion. As an author of eight books, a New York Times bestseller, and the creator of six PBS shows on digestive health, Ms. Watson continues the crusade of teaching how the gut is the foundation of health. Her book Natural Pet Care for Dogs is available for $9.99 at BrendaWatson.com

SELECTED SOURCES “Dogs are not always frustrated when they get kibble instead of liver for their work,” Eötvös Loránd University, 1/16/24 • “What if the reward is not as yummy? Study of the effects of successive negative contrast in domestic dogs in two different tasks” by M.V. Gzik et al., Journal of Veterinary Behavior, 12/28/23

Surprise! Dogs aren’t fussy about snacks

A study spanning two continents has determined that dogs are just as happy with a kibble reward as with a hunk of liver.

The researchers, from Hungary and Argentina, noted that in humans and certain other animals, “performance is significantly impaired when the value of the reward for work is reduced.” But in a series of behavioral tests that featured rewards of cooked beef liver or dry kibble, most of the participating dogs proved to be less sensitive to the changes compared to “other mammalian species.” They did not display humanlike signs of “frustration, disillusionment, lack of motivation, and poor performance.”

The dogs were not available for comment.

Taste For Life Staff

beat the blues mental health strategies for men

Often thought to be the realm of women, depression affects men just as much. But men have not traditionally been diagnosed as often as their feminine counterparts.

Depression in men may show up as feelings of irritability, aggression, or anger rather than the sadness typically experienced by women, according to the National Institute of Mental Health (NIMH). Therefore, their “families, friends, and even their doctors may not always recognize the anger or aggression as depression symptoms.”

Men are not so likely as women “to recognize, talk about, and seek treatment for depression,” the NIMH says.

What does depression look like?

From major depressive disorder to minor depression, and including seasonal affective disorder, depression is a common disorder in the US. Risk factors that may lead to depression include genetic predisposition; illness; and life factors such as stress, financial worries, or the loss of a loved one. Although only some of the common signs that a man is suffering from depression may be present, the following may be symptoms:

✔ Anxiety or restlessness

✔ Anger or aggression

✔ Loss of interest in sex, work, family, or formerly pleasurable activities

✔ Becoming isolated, feeling empty

✔ Lack of concentration

✔ Physical symptoms including not wanting to eat or overeating; inability to sleep or sleeping too much

How to treat it

After a man is diagnosed with depression, his healthcare practitioner may prescribe medication or psychotherapy— or a combination of the two. Antidepressants can take several weeks to work and are not without side effects in some people, including sexual dysfunction, nausea, sleeplessness, and headache.

A third approach that is gaining in popularity is exercise. There’s a growing pool of studies demonstrating that regular exercise helps relieve depression, ease anxiety, alleviate fatigue, and improve quality of life.

Benefits of exercise

In a review that analyzed more than a dozen scientifically rigorous studies, exercise was confirmed

to have a moderate to large antidepressant effect. In one of those studies, 156 adults with major depressive disorder either took the prescription drug Zoloft, or did a course of aerobic exercise, or used both therapies for four months. All groups saw significant improvement— the exercise-only group had results nearly identical to those of the Zoloft group—and those who only exercised had fewer relapses than the medication group after 10 months.

In a similar study, people with major depressive disorder were able to significantly decrease depression with lower medication doses when they added aerobic exercise to their regimen compared to those who took only Zoloft. (The Zoloft group required higher doses to get the same results over time.)

Other studies concur. Walking 20 to 40 minutes three times a week for six weeks alleviated overall depressive symptoms in men and women better than attending a social support group. Substantial improvements in mood were seen in people with major depression after just 10 days of aerobic exercise.

Getting started

If you are new to exercise or have a health condition like heart disease or an injury, work with a physical therapist or trainer to choose the best routine for your needs, and gradually increase the intensity.

You’ll notice mental health improvement quickly, with

further advantages over time, as well as side benefits like better sleep, blood sugar control, longevity, brain function, heart health, and weight management.

More help for depression

Those who are wary of antidepressants may want to consider taking supplements along with their exercise. Here are some that research has found effective:

Omega 3s. A meta-analysis of 26 studies, with more than 2,000 participants, found “an overall beneficial effect of omega-3 polyunsaturated fatty acids on depression symptoms,” wrote Y. Liao and colleagues in Translational Psychiatry.

St. John’s wort. A review of clinical trials of this herb from Traditional Chinese Medicine, commonly used in Europe to treat depression, found “significant clinical efficacy in ameliorating depressive symptoms.”

Probiotics. While calling for additional clinical trials, a review of studies published in Neuroscience and Biobehavioral Reviews found small but significant effects of probiotics for depression and anxiety.

Magnesium. This mineral “plays a vital modulatory role in brain biochemistry,” according to A. Serefko and colleagues. “The mood-improving potential of magnesium compounds has been confirmed by the results of numerous pre-clinical and clinical studies.”

Always consult with your healthcare practitioner before adding any new supplements to your regimen. ●

SELECTED SOURCES “Can a dietary supplement help ease your depression?” Harvard Health Publishing, Harvard Medical School, www.Health.Harvard.edu, 12/1/19 • “Clinical use of Hypericum perforatum (St John’s wort) in depression: A meta-analysis” by Q.X. Ng et al., Journal of Affective Disorders, 3/1/17 • “Depression’s problem with men” by N. Swetlitz, AMA Journal of Ethics, www.JournalofEthics.ama-assn.org, 7/21 • “Effect of exercise versus cognitive behavioural therapy or no intervention on anxiety, depression, fitness, and quality of life . . .” by L. Morris et al., Addiction Science & Clinical Practice, 1/16/18 • “Efficacy of omega-3 PUFAs in depression: A meta-analysis” by Y. Liao et al., Translational Psychiatry, 8/5/19 • “Magnesium and depression” by A. Serefko et al., Magnesium Research, 3/1/16 • “Men and depression,” National Institute of Mental Health, www.nimh.nih.gov • “Physical exercise intervention in depressive disorders . . .” by T. Josefsson et al., Scandinavian Journal of Medicine & Science in Sports • “Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials” by R.T. Liu et al., Neuroscience and Biobehavioral Reviews, 3/23/19 • “Suicide statistics,” American Foundation for Suicide Prevention, www.afsp.org

Need help right now?

If you are experiencing emotional distress or thinking about suicide, help is available. The 988 Suicide & Crisis Lifeline provides free and confidential support 24 hours a day, 7 days a week in the US. Call or text 988 to get help, or chat with trained counselors at 988Lifeline.org/chat

BY MARY ANN O’DELL, MS, RDN

black seed oil

Black cumin seed, or black seed, is a traditional medicine used in Asian and Middle Eastern countries; it was even found in the tomb of King Tut. Throughout history, it has been used for everything from skin disease and parasites to headache and bronchitis. Today, black seed is probably best known for its broad-spectrum antibacterial, antioxidant, anti-inflammatory, and antifungal activity, used both internally and topically. Here is what current research suggests:

Anti-cancer: One of the active compounds in black seed, thymoquinone, is a compound which research

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Antimicrobial/Antibacterial: In one study, black seed oil was tested against a variety of bacteria strains, many resistant to antibiotics. Researchers found that black seed oil inhibited the growth of 67 percent of the antibacterial-resistant super bugs they tested.

Anti-inflammatory: Research has demonstrated benefits of black seed oil for psoriasis, acne, and eczema, possibly due to antibacterial and antiinflammatory action. Small studies have also shown support for black seed oil use in those with rheumatoid arthritis and with seasonal allergies, demonstrating its anti-inflammatory benefits.

Metabolic Support: A small 2021 study found that participants who had high blood pressure showed improvements in diastolic blood pressure, fasting blood sugar, and total cholesterol after using black seed oil for 8 weeks. Other studies have found that it can help improve blood sugar levels and may help with weight control.

Research is still ongoing, but black seed’s popularity continues to grow both for topical and internal use. ●

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the mediterranean diet plant-based eating

Healthy foods (vegetables, fruits, whole grains, legumes, fresh herbs, nuts, olive oil, and small amounts of lean protein) are an essential part of the popular and effective eating plan known as the Mediterranean diet.

Research shows that following this diet can help reduce risks of premature death, cardiovascular disease, and Type 2 diabetes. This eating plan can also help with weight loss.

The Mediterranean diet encourages consumption of healthy fats and mostly plant foods. Enjoy the following two recipes that feature these types of ingredients that are enjoyed throughout the Mediterranean region. ●

Greek Salad Stuffed Peppers

From The 20 Minute Gut Health Fix by Dr. Saliha Mahmood Ahmed ($30, Mobius, 2025)

2 red bell peppers

2 Tbsp extra-virgin olive oil, divided, plus extra for drizzling

3½ oz leftover cooked rice or other grain

1 (14 oz) can chickpeas, drained and rinsed

1 tsp garlic paste

1 tsp dried oregano

½ tsp red chili flakes

Salt, to taste

½ red onion, diced

Handful of parsley, chopped

5 oz cherry tomatoes, halved

3½ oz feta cheese

30 min prep time serves 2

1. Halve peppers lengthwise, remove seeds, and core. Rub peppers with about 1 tablespoon of the oil. Transfer peppers to an air fryer and roast for 5 minutes at 400˚. Alternatively, roast peppers for 10 minutes in a conventional oven preheated to the same temperature.

2. While peppers are roasting, combine cooked rice, chickpeas, garlic, oregano, chili flakes, and remaining tablespoon of oil. Season with salt to taste.

3. Remove the tray holding peppers from air fryer or oven. Carefully spoon rice mixture into peppers. Stud surface of stuffed peppers with onion, parsley, and tomatoes. Crumble over feta and drizzle with a little extra oil. Return to air fryer for 6 to 8 minutes at 400˚ for a perfect stuffed pepper (or place in a conventional oven for 10 minutes).

Kitchen Note: This combination of Mediterranean flavors hits the spot every time and makes a perfect dish for alfresco dining. An air fryer can be used to save time, but you can also prepare this dish in a conventional oven. If doubling the quantities to serve four, you will need a larger air fryer, or you can use the oven.

Per serving: 707 Calories, 29 g Protein, 44 mg Cholesterol, 85 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 20 g Fiber, 30 g Total fat (9 g sat), 1,278 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B6, C, K, Folate, Phosphorus, ★★★★ Vitamin B1 (thiamine), Calcium, Iron, Zinc, ★★★ Vitamin A, B12, E, Magnesium, ★★ Vitamin B3 (niacin), Potassium

Stewed Lentils with Green Beans

From The Spanish Mediterranean Islands Cookbook by Jeff Koehler ($39.95, Phaidon, 2025)

14 oz (2 c) dried brown lentils

2 Tbsp olive oil

½ yellow onion, thinly sliced

2 cloves of garlic, minced

2 medium tomatoes, halved and grated*

5 oz green beans, trimmed and cut into ¾–1½-inch pieces

1 tsp sweet paprika

1 white potato, peeled and cut into bitesize pieces

1 carrot, cut into ¼-inch-thick circles, optional

Salt and pepper

Finely chopped flat-leaf parsley, to garnish

1. Put lentils in a large bowl and pick them over for any debris. Rinse.

2. Heat oil in a large, heavy pot over medium heat. Add onion and cook until pale, about

6 minutes. Stir in garlic, add tomatoes, and cook until dark and pasty, about 10 minutes. Add green beans and cook for 2 minutes, stirring frequently. Stir in paprika and lentils, and then add potato and carrot (if using). Season with salt and pepper.

3. Cover with a generous 6 cups of water and bring to a boil. Reduce heat to low, cover pot, and gently boil until lentils are tender but not mushy, about 40 minutes. Add more water if necessary to keep lentils loose.

4. Ladle into bowls, garnish with parsley, and serve hot.

*Grate tomatoes by cutting in half crosswise. Working over a bowl, gently squeeze out the seeds and run a finger through the seed cavity. Strain the liquid, pressing to get all of the juices, and reserve. Cup a tomato half in your palm and slowly grate on a box grater

70 min prep time serves 6

until the skin peels back flat and all the flesh has been scraped away. Discard the flattened skin. Repeat with the remaining tomato halves. Add the reserved juices to the grated pulp.

Kitchen Note: Stewed lentil dishes are simple, economical, and healthy, and they incorporate all manner of ingredients. Add some generous pieces of pumpkin or squash if desired. Served with a green salad—ideally with thinly sliced onions and olives and dressed with olive oil, a dash of vinegar, and salt—it makes an excellent meal. Don’t worry if this recipe makes more than you can eat for one meal. Lentils make perfect leftovers.

Per serving: 319 Calories, 18 g Protein, 0 mg Cholesterol, 53 g

Carbohydrates, 4 g Total sugars (0 g Added sugars), 10 g Fiber, 6 g

Total fat (1 g sat), 213 mg Sodium, ★★★★★ Vitamin B1 (thiamine), K, Folate, ★★★★ Vitamin B6, ★★★ Phosphorus, ★★ Vitamin C, Iron, Zinc, ★ Vitamin A, B2 (riboflavin), B3 (niacin), E, Magnesium, Potassium

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go team gluten free!

May is Celiac Disease Awareness Month

Celiac disease is an autoimmune disorder that damages the small intestine and interferes with nutrient absorption. It’s triggered when susceptible people eat gluten, the general name for proteins found in wheat, rye, barley, and triticale (a hybrid of wheat and rye). Experts believe that 2 million Americans have the disease, although many remain undiagnosed.

Celiac disease is associated with an increased risk of osteoporosis, multiple sclerosis, and other diseases. It often presents with GI symptoms including diarrhea, constipation, gas, bloating, and abdominal pain. Some people remain asymptomatic but suffer from nutritional deficiencies. Others believe they have celiac disease, but testing shows no signs of intestinal damage. These people may be diagnosed with non-celiac gluten sensitivity (NCGS).

Currently no medication exists to treat celiac disease, so maintaining a strict gluten-free diet is necessary. Read on for more tips.

● Mills that process oats may handle gluten-containing grains. Always buy oats certified as gluten free. A small subset of celiac patients experience inflammatory reactions to pure oats and must avoid even certified gluten-free oats as a result.

● It’s not enough to look for the word “wheat” in ingredients lists. Gluten can hide in items like maltodextrin, dextrin, malt, malt flavoring, hydrolyzed vegetable protein, and modified food starch.

● Manufacturers can change ingredients at any time, so read product labels each time to be sure an item is still gluten free.

● Popular gluten-free flour options include almond flour, buckwheat flour, chickpea (garbanzo bean) flour, rice (brown and white) flour, and sorghum flour. Starches such as arrowroot, cornstarch, potato starch, and tapioca starch are also gluten free and frequently used in flour blends. Keep in mind that none of the above starches or flours on their own can serve as an all-purpose gluten-free flour. Each must be blended with others in various combinations to mimic the properties of wheat flour. For best results, buy an all-purpose glutenfree flour blend, or make your own from a trusted recipe source.

● Most store-bought gluten-free breads benefit from toasting in a toaster or a toaster oven.

● It may take time to find your favorite gluten-free recipes and food products. Don’t give up. It’s worth it. ●

SELECTED SOURCES “Definition & facts for celiac disease,” National Institute of Diabetes and Digestive and Kidney Diseases, www.niddk.nih.gov • “Non-celiac gluten sensitivity;” “A small subset of those with celiac disease react to the protein in oat, study confirms,” www.BeyondCeliac.org • “Osteoporosis can be the sole presentation in celiac disease” by V.J. Latha Bommu and L. Mirza, Cureus

Spring Vegetable Soup

40 min prep time serves 2

From the Taste for Life test kitchen

2 Tbsp olive oil

1 onion, finely chopped

2 garlic cloves, chopped

1 sprig of fresh rosemary

1 bay leaf

2 leeks, trimmed, cleaned, and sliced into ½-inch thick pieces

4 c low-sodium vegetable stock

2 c frozen or fresh peas

10 asparagus spears, trimmed, cut into ½-inch pieces

2 c baby spinach, chopped

¼ c fresh mint, chopped Salt and freshly ground black pepper

1. Heat oil in a large pot over medium heat. Add onion and sauté for 10 minutes.

2. Add garlic, rosemary sprig, and bay leaf. Sauté for 2 minutes.

3. Add leeks and sauté for 5 minutes. Add stock, peas, and asparagus. Bring to a boil and reduce heat to medium-low. Simmer for 5 minutes, or until asparagus is tender.

4. Remove rosemary and bay leaf. Stir in spinach and mint and cook for 2 minutes.

5. Season to taste with salt and pepper. Serve.

Kitchen Note: Enjoy the fresh flavors of the season with this gluten-free and allergy-friendly spring soup recipe.

Per serving: 353 Calories, 13 g Protein, 46 g Carbohydrates, 16 g Total sugars (0 g Added sugars), 14 g Fiber, 15 g Total fat (2 g sat), 710 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, C, K, Folate, ★★★★ Iron, Phosphorus, ★★★ Vitamin A, B2 (riboflavin), E, Magnesium, ★★ Vitamin B3 (niacin), Calcium, Potassium, Zinc

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