New Year's Seasons 2022 - Edition Four

time of year we're reflecting on all that 2022 has brought us so far, while also thinking of what we strive to accomplish in 2023. We are so thankful for each and every one of you; we couldn't do what we do

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Seasons® Magazine has become a beloved magazine, and we're excited to bring you this brand new annual New Year's Issue. As you flip through the pages, you'll find informative editorial that will get you thinking of resolutions and so much more.

Let the hype begin as we all await the start of a new year! Stay safe and enjoy the remainder of the Holiday Season. We wish you all joy, peace and happiness in the coming year.

Adventurous Resolution Ideas

The Impact Of Reading On Personal Health

Individuals looking for a little more excitement and adventure in their lives can think about making 2023 New Year’s resolutions that align with their adventurous goals. These adventurous ideas can serve as inspiration for anyone who wants to be a little more daring with this year’s resolutions.

Try a new outdoor activity

The great outdoors consistently beckons. Answer the call by engaging in a new outdoor activity. Any activity can be adventurous if it’s new to you. Start off small and get more into it as your skills improve. Consider kayaking, surfing, mountain biking, rock climbing, or anything else that presents a thrill.

Get creative in the kitchen

Being adventurous can extend to any aspect of life, including dining. Expand your culinary horizons by trying new flavor profiles and recipes inspired by global cuisine. This may include ingredients you deem to be “exotic” but are customary in other parts of the world.

Sleep outdoors

Adventures do not have to be large and time-consuming. In fact, the term “microadventure” was dubbed by Alastair Humphreys, an adventurer, and speaker, as a way to squeeze more gutsy activity into anyone’s schedule. One way to do so is to resolve to sleep outdoors in a new place once a month. Shaking off the creature comforts of home enables you to adapt and embrace new experiences.

Aim to be more sustainable

Active lifestyles often involve exploring natural landscapes. These areas can be affected by trash, which also can impact wildlife in negative ways. Resolve to keep parks, trails, rivers, lakes, forests, and other outdoor areas clean and beautiful. Various organizations spearhead these types of efforts, but you can work independently as well. Always practice a “carry in, carry out” policy when hiking or enjoying nature.

Individuals can ponder the many ways to embrace more adventurous resolutions in the year ahead.

transport people to different times, provide a sense of escapism, and introduce readers to different schools of thought. Individuals may read for pleasure and/or expand their intellectual horizons.

Books

It’s important to note that reading also may help improve mental and physical health. With so much to gain from reading, now is a great time to embrace those book clubs, resolve to read more, and explore how picking up a good book may be just what the doctor ordered.

Reduces stress

Immersing yourself in a story requires focus and concentration. According to researchers at the University of Sussex, it took just six minutes of reading for study participants to experience slower heart rates and reduced muscle tension.

Stress is one of the biggest threats to overall health, as the stress hormone cortisol can lead to inflammation in the body that may impede the immune system, according to Piedmont Health. Finding ways to reduce stress, including through activities like reading, is a win for anyone who wants to improve his or her health.

Impacts longevity

According to the 2016 study, “A chapter a day: Association of book reading with longevity,” by Bavishi A. Slade, M.D., reading exerts its influence on longevity by strengthening the mind. Reading positively impacts the way the brain creates synapses, optimizing neurological function. It also expands vocabulary and helps with memory.

Changes the brain

A 2014 study published in Neuroreport determined reading involves a complex system of signaling and networking in the brain. As one’s ability to read matures, these networks become stronger and more sophisticated. MRI scans found that brain connectivity increased throughout the studied reading periods and for days afterward.

Increases empathy

Through literary fiction, readers are exposed to the situations, feelings, and beliefs of others. This can help a person develop a greater ability to empathize with others, according to Healthline.

Helps improve sleep

Reading is an effective way to wind down and relax before going to bed. It can be a positive nighttime ritual, provided one reads a paper book or utilizes an e-reader that is not backlit, as bright lights from digital devices may hinder sleep quality. In fact, doctors at the Mayo Clinic often suggest reading as part of a regular sleep routine.

Reduces depressive feelings

Individuals diagnosed with depression may feel isolated and estranged from other people. Books may reduce those feelings by helping a person temporarily escape his or her world into another. Also, books can serve as a common ground through which conversations over shared interests can begin with others.

Seasonal Sips

A Century-Old Aperitivo Is Trendy Again

Various tried and true drinks have withstood the test of time. Hosts may want to offer these traditional favorites at special occasions where alcohol will be served, especially if the beverages are once again trending in the right direction. Although Aperol was a popular product across Italy since its inception in 1919, it is enjoying newfound fame more than 100 years later. By 1950, the Aperol Spritz became the drink du jour of movers and shakers, and in recent years has enjoyed a resurgence of that popularity. Aperol does for orange what limoncello has done for lemons. It has a zesty orange flavor with herbal notes and a touch of vanilla. Lightly alcoholic, an Aperol Spritz is refreshing and suitable for most occasions. Perhaps the biggest feather in the cap of an Aperol Spritz is that it can be paired with a variety of small bites, making it a very host-friendly cocktail. Enjoy this classic “Aperol Spritz,” courtesy of Aperol, at your next holiday gathering.

Aperol Spritz

Directions:

In a stemmed balloon glass full of ice, pour the Prosecco, followed by the Aperol, and then add the splash of soda. Garnish with an orange slice.

Resolutions Inspired By Trending Health Topics

Improving personal health is a popular New Years resolution. A 2020 Finder survey found that an estimated 188 million Americans planned to make resolutions to carry them into 2021. Similar numbers of people likely will put personal goals on the calendar this year. Those focused on health and wellness may consider these trending topics

Collagen Supplementation

Collagen is a family of proteins that serves as the structural component of most connective tissues in the body. Collagen production wanes as people age, but it also can drop quickly due to excess sun exposure, smoking, lack of exercise and excess alcohol consumption, according to the Harvard T.H. Chan School of Public Health. Many people are interested in maintaining adequate levels of collagen, which is vital to giving skin a youthful appearance and helps to maintain healthy joints. According to Google Trends, online searches for collagen have increased steadily since 2014. Collagen has become a top-selling supplement to improve hair, skin and nails. Though human studies that prove collagen supplementation efficacy is lacking, some randomized controlled trials have found that collagen supplements improve skin elasticity and joint mobility and reduce joint pain. Collagen supplements are thought to be safe, but people should discuss supplementation with a doctor first.

Fermented Foods

More research is showing a connection between digestive tract (gut) health and immunity, and people concerned with boosting their immune systems are paying attention. Research published in the journal Cell in 2014 indicated the immune system has evolved to maintain a symbiotic relationship with microbiota in the gut. Accordingly, when operating optimally, this immune system-microbiota alliance allows the induction of protective responses to pathogens. Naturally fermented foods may help strengthen the gut microbiome by supplying it with healthy probiotics, according to Dr. David S. Ludwig, a professor of nutrition at the T.H. Chan School of Public Health. Some pickles, Korean kimchi, sauerkraut, and other foods can be beneficial. Consumers should look for product labels that say “naturally fermented,” which use live organisms for the fermenting process.

CBD And Hemp Products

Even though medical marijuana and recreational marijuana use is now legal in many parts of the country, CBD is widely being harnessed in its own right. Cannabidiol oil is a chemical found in marijuana and hemp plants. CBD doesn’t contain THC, the psychoactive ingredient found in marijuana that produces a high, advises the Mayo Clinic. CBD has been studied as a treatment for a wide range of conditions like Parkinson’s disease, diabetes, multiple sclerosis, and anxiety. The only CBD product currently approved by the U.S. Food and Drug Administration is prescription Epidiolex for epilepsy. Since hemp oil is high in essential fatty acids, it may produce anti-inflammatory effects and improve brain function. It is widely used in beauty products like skin creams as well. Always speak to a doctor before using CBD and related products. Getting healthier is a common theme of New Year’s resolutions. Various health trends could affect what people resolve to do in the year ahead.

Auld Lang Syne

Theymight not realize it, but New Year’s Eve celebrants honor a world-renowned Scottish poet and lyricist each time they sing along to “Auld Lang Syne” as the clock strikes 12 midnight on New Year’s Eve. Robert Burns wrote “Auld Lang Syne” in 1788 and translations regarding what the phrase means vary. Burns wrote the poem in the Scots language, which is a little known language spoken in Scotland and parts of Ulster in Ireland. The phrase is now widely translated as “times long past,” which may explain why it has become the unofficial anthem of New Year’s Eve.

“Auld Lang Syne”

Should old acquaintance be forgot, And never brought to mind? Should old acquaintance be forgot, And old lang syne?

For auld lang syne, my dear, For auld lang syne, We’ll take a cup of kindness yet, For auld lang syne.

And surely you’ll buy your pint cup! And surely I’ll buy mine! And we’ll take a cup o’ kindness yet, For auld lang syne.

For auld lang syne, my dear, For auld lang syne, We’ll take a cup of kindness yet, For auld lang syne.

We two have run about the slopes, And picked the daisies fine; But we’ve wandered many a weary foot, Since auld lang syne.

For auld lang syne, my dear, For auld lang syne, We’ll take a cup of kindness yet, For auld lang syne.

We two have paddled in the stream, From morning sun till dine; But seas between us broad have roared Since auld lang syne.

For auld lang syne, my dear, For auld lang syne, We’ll take a cup of kindness yet, For auld lang syne.

And there’s a hand my trusty friend! And give me a hand o’ thine! And we’ll take a right good-will draught, For auld lang syne.

For auld lang syne, my dear, For auld lang syne, We’ll take a cup of kindness yet, For auld lang syne.

Lyrics by Robert Burns, Lyrics courtesy of Britannica.com

Top-Notch Appetizers For New Year’s Entertaining

New Year’s Eve and New Year’s Day celebrations stand to look a little different this year. Even though guest lists may be smaller and parties much more intimate, hosts can increase the “wow factor” in other ways — namely with the food. Though New Orleans is well known for its French and Creole heritage, Sicilian immigrants who settled in the region in the early 20th century brought with them their cuisine as well. Muffaletto bread is a doughy sesame seed bread that residents ended up pairing with various meats and cheeses. Central Grocery Co. owner Salvatore Lupo decided to turn the bread and food combination into a sandwich and dubbed it the Muffaletta Sandwich. Made on rounds of soft, fluffy sesame bread and covered with salami, ham, mortadella, provolone, and olive salad. Every bite was full of flavor — and has become a New Orleans specialty. This recipe for “Muffaletta Bites” from “Southern Appetizers” (Chronicle Books) by Denise Gee emulates the flavors in bite-sized morsels and can enhance New Year’s Eve festivities.

Muffaletta Bites

Serves 6 to 8, three or four tartlets each

1 16-ounce jar Italian olive salad, drained

1⁄2 cup shredded smoked provolone cheese

1⁄4 cup finely chopped salami

1⁄4 cup finely chopped ham

2 12-ounce cans refrigerated flaky biscuit dough Fresh Italian flat-leaf parsley for garnish

Directions:

In a medium bowl, stir together the olive salad with the cheese, salami and ham. Cover and refrigerate for about 1 hour. Preheat the oven to 350 F. Lightly coat two 12-well miniature muffin pans with cooking spray, if necessary.

On a lightly floured surface, place the biscuit dough in two even rows and, using a rolling pin or clean finger, gently flatten/pat into a 1⁄2-inch-thick rectangle. Firmly press the perforation to seal. Cut each rectangle into 24 squares (each about 2 inches wide).

Place one square of dough in each of the prepared muffin wells. Firmly press the dough extended over the edges of each well; shape the edges with your fingers or use a fork to crimp it as desired. (The dough will rise at times; just press it back down until you can add filling). At this point, you can cover the muffin pan and refrigerate up to 1 hour.

Spoon a heaping 1 tablespoon of the filling into each well. Bake until golden brown, 10 to 12 minutes. Let cool for 5 minutes. Remove the tartlets from the pan and garnish each with a parsley leaf. Serve warm or at room temperature.

The Tradition Of Raising A Glass And Toasting

If the ancient Greeks and Romans could be magically transported to modern times, chances are strong that much of our current customs would register as foreign. But one particular custom that’s part and parcel of New Year’s Eve celebrations across the globe might feel more familiar to our hypothetical time travelers.

Historians differ as to the origins of the toast, but the concept of toasting to one’s own and others' health is evident in the ancient Greek author "Homer’s“Odyssey,” which was written in the eighth century BCE. The “Odyssey” is considered one of the most significant works in the history of Western literature, and in it, Ulysses raises a glass and drinks to the health of Achilles, but the ancient Greeks were not the only ones to emphasize toasting. In fact, during the reign of Emperor Augustus, who was the first official Roman emperor and reigned from 27 BC to AD 14, the Senate

decreed that everyone must drink to Augustus at every meal.

Since ancient times, various traditions have incorporated raising a glass, whether it’s filled with wine, champagne, or another beverage. This tradition,

now known as “toasting,” might be employed to pay homage to a particular individual, wish goodwill upon an individual or individuals (such as at a wedding), or simply in celebration of a special event or day, which is the case when the clock strikes 12

midnight on New Year’s Eve.

Regardless of who was the first person to raise a glass to honor or celebrate a special individual or occasion, there’s no denying this much-enjoyed tradition has a very, very lengthy history.

Pitfalls To Avoid When Making Resolutions This Year

Estimates

vary depending on the year and scope of the study, but research into New Year’s resolutions has generally found that fewer than 10 percent of people who make resolutions each year stay the course until they’ve accomplished their goal. In fact, a 2020 poll conducted by OnePoll in conjunction with Crispy Green found that the average person has abandoned his or her resolution by February 1. No two people are the same, but resolutions could fall victim to various pitfalls that can affect anyone. Recognition of these pitfalls when making a resolution may improve your chances of being successful in the year ahead.

• Lack of specificity: When making a resolution, be as specific as possible. If you want to read more, resolve to read two books per month (or however many books you feel you can reasonably read in a month). If you want to lose weight, speak to your physician to help you set a specific weight loss goal you can meet without compromising your overall health.

• No measuring stick to track progress: Specificity is important, but it’s not the only tool you can use to stay the course with a resolution. Maintain a resolution journal or blog that allows you to gauge your performance. This can

help you engage more fully in your resolution efforts, providing an outlet you can use to explore your successes and failures. The more engaged you are in your resolution efforts, the more likely those efforts will prove successful.

• Going it alone: The buddy system works when pursuing various goals, and New Year’s resolutions are no exception. A friend or family member along for the resolution journey can make it easier to maintain your motivation. For example, anyone who wants to read more can join a book club, which can provide the motivation to finish books or excerpts before a weekly discussion.

lessons that they can be and use them as an opportunity to examine what you did that didn’t work and what you can do to avoid future setbacks.

•

Biting off more than you can

chew: Small resolutions may not seem like much, but minor efforts can serve as the stepping stones to realizing larger goals. If your goals are too ambitious at the outset, you’re more likely to give up at the first setback.

• Not anticipating setbacks: Setbacks will happen, and as noted, it’s easy to let them derail your efforts when they first appear. Recognize that there will be bumps in the road but that these bumps should in no way end your journey. Take setbacks as the valuable

The New Year

the new year on January 1 is a relatively recent phenomenon. The calendar as we know it today has evolved several times and months have gone by different names. On the early Roman calendar, March was the first month of the 10-month calendar. That is why the last four months of the year have prefixes that coordinate with the seventh (September), eighth (October), ninth (November), and tenth (December) numerals. King Numa Pompilius reformed the calendar around 700 BCE by adding the months of January and February to the original 10 months. But the calendar still required some additional tweaking to be more aligned with the seasons. In 46 B.C., Julius Caesar introduced a solar-based calendar that was an improvement on the ancient Roman one, which was lunar-based. During this time, the month of Quintilis was renamed July in honor of Julius Caesar and Sextilis was renamed August in honor of Augustus. Shortly after the introduction of the solar calendar, the beginning of the year was moved from March 1 to January 1.

Celebrating

6 Popular Health-Based Resolutions

Resolutions

that focus on health and fitness are made each year. Numerous people are eager to lose weight, improve their physical fitness levels or even stop habits that can hinder their mental or physical wellness. As the new year ticks closer, individuals can explore these popular resolutions as they get on the path to better health.

1. Commit to quit. The American Cancer Society says about half of all Americans who keep smoking will die due to the habit. Smoking kills more Americans than alcohol, car accidents, guns, HIV, and illegal drugs combined. Smoking not only causes cancer, but it also damages nearly every part of the body, including the bones, reproductive organs, mouth, skin, eyes, and blood vessels. Quitting can help reverse the effects of years of smoking.

2. Limit alcohol intake. The phrase “everything in moderation” applies to alcohol consumption.

Excessive consumption of alcohol can lead to liver and kidney damage. When these organs are not functioning properly, they cannot filter toxins out of the body, resulting in potentially irreparable damage. Resolve to cut down on alcohol consumption if you are drinking more than two drinks per day.

3. Address stress. It’s easy to underestimate the effects of stress on the mind and body. Left unchecked, stress can contribute to heart disease, obesity, diabetes, and high blood pressure, says the Mayo Clinic. Resolving to reduce stress by adopting certain techniques can improve self-esteem and mood.

4. Exercise more readily. Physician Partners of America states that exercise can improve mood and sleep, help people control their weight, reduce the risk of heart disease, improve bone and muscle strength, and potentially extend their lives. Resolving to exercise doesn’t

require drastic changes. Small steps can add up to big results.

5. Visit the doctor. Too often people put off going to the doctor until something is wrong with their health. It is much better to be proactive and avoid illness through testing and conversations with a physician. Doctors may be able to recognize symptoms and risk factors that could be indicative of future illness. Routine physical exams also will check cholesterol and glucose levels, monitor blood pressure, and include other preventive care options.

6. Improve your diet. Eating more meals made at home and incorporating more fresh fruits and vegetables, whole grains, and lean protein into your meals can improve overall health.

Healthy changes top the list of New Year’s resolutions each year. Certain resolutions can greatly improve overall health.

A Perfect Dish For A New Year’s Day Brunch

The late-night revelry of New Year’s Eve has made New Year’s Day brunch a go-to tradition for millions of people. Staying up until the calendar officially turns from one year to the next at the stroke of midnight can make it harder to get out of bed on the morning of January 1, so there may be no better day to plan a brunch than the first day of the calendar year. Many restaurants offer brunch specials on New Year’s Day, but people need not leave home to ensure their first meal of the new year is delicious. This recipe for “Pan-Fried Eggs and Mixed Mushroom Sauté on Toasted Sourdough Slices” from “Sunday Brunch” (Chronicle Books) by Betty Rosbottom can be just the dish to begin a new year.

Pan-Fried Eggs And Mixed Mushroom Sauté On Toasted Sourdough Slices

Serves 4

Mushroom Sauté

1 1⁄4 ounces mixed dried mushrooms

1 1⁄2 cups boiling water

3 tablespoons olive oil

8 ounces sliced brown mushrooms

2 teaspoons minced garlic

1 teaspoon dried crushed rosemary (see tip)

Kosher salt

Freshly ground black pepper

Toast And Eggs

4 1⁄2-inch thick sourdough slices

Olive oil

2 tablespoons unsalted butter

4 eggs

Kosher salt

Freshly ground black pepper

Rosemary sprigs for garnish (optional)

Directions:

1. For the Mushroom Sauté: Place the dried mushrooms in a medium bowl and cover with the boiling water. Let stand until softened, 20 minutes. Strain in a sieve lined with a double thickness of paper towels and reserve the soaking liquid. Coarsely chop the mushrooms.

2. Heat the olive oil in a medium, heavy frying pan set over medium heat. When hot, add the brown mushrooms and sauté, stirring often, for 6 minutes. Add the reserved mushrooms, garlic, rosemary, and 1⁄2 teaspoon salt; stir for 1 minute. Add the mushroom liquid and cook, stirring, until it has evaporated, 4 to 7 minutes. Season with salt and several grinds of pepper. Remove the frying pan from the heat and cover with foil to keep warm. (The mushrooms can be prepared 1 day ahead; cool, cover and refrigerate. Reheat, stirring, over medium heat.)

3. For the toast and eggs: Brush both sides of the bread slices generously with olive oil. Set a 10- to 11-inch nonstick frying pan over medium-high heat, and, when hot, add the bread and cook until lightly browned, about 2 minutes per side. Remove the toast and cover loosely with foil. When pan is cool enough to handle, wipe it out with clean paper towels.

4. Add the butter to the frying pan and set it over medium heat. When the butter starts to foam, break an egg into a saucer, being careful to remove any shell fragments., and gently slide it into the frying pan. Repeat with the remaining eggs. Immediately reduce the heat to low and cook, basting the eggs with some of the butter in the pan frequently, until the whites are firm and the yolks are still soft and runny, 3 minutes.

5. While the eggs are cooking, arrange a toasted bread slice on each of four plates. Mound the mushrooms evenly over the toast.

6. Remove each egg with a spatula and arrange on top of the mushrooms. Season with salt and pepper and, if desired, garnish each serving with a rosemary sprig. Serve immediately.

Tip: If you can’t find dried crushed rosemary, crush regular dried rosemary in an electic spice mill, or place it in a self-sealing plastic bag and roll over it with a rolling pin.

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The Benefits Of Making New Year’s Resolutions

The end of December is a busy time of year. Families are shopping for gifts for loved ones and friends. Holiday celebrations are in full swing and thoughts begin to turn to the new year ahead.

At the stroke of midnight on New Year’s Eve, it is customary to sip a glass of champagne and toast to the new year. Many people use the dawn of a new year as a time to create a list of resolutions that reflect positive changes they hope to make in the year ahead.

Between 40 and 45 percent of American adults make resolutions each year, according to the health and wellness group Proactive Mindfulness. According to John C. Norcross, Marci S. Mrykalo and Matthew D. Blagys, coauthors of the study “Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers,” within six months of starting a resolution 46 percent of people are still maintaining their resolutions.

Resolutions may seem silly to some, but there are several positive reasons to make them.

• Resolutions provide practice setting goals. Goal-setting is an important component of life. Goals are key because they provide general direction in life. A goal is a map that can give you an idea of where you are heading and what path you need to take to get there, according to the self-improvement guide Success Consciousness. Resolutions can be fun, low-pressure goals. Think of them as dress rehearsals for bigger life changes.

• Resolutions offer time for reflection. Too often people are rushing through daily life without stopping or slowing down to truly assess the impact of their actions. Resolutions help you reflect on the past, present and future, figuring out what has been working and what may need to be changed to provide a boost, according to the wellness resource Alternative Daily.

• Resolutions can serve as a catalyst for positive change. When something isn’t working with your routine, personal health or relationships, resolutions can serve as the catalyst that ultimately rights the ship.

• Resolutions can promote self-esteem and empowerment. Making resolutions and keeping them can provide a sense of accomplishment that comes with goal-setting and following through. Resolving to lose five pounds and then seeing the proof on a scale can be a powerful motivator that compels you to make other selfimprovements. Accomplishing small goals also can boost self-esteem.

Simple Ways To Make Meals Healthier

Cooking food at home is one of the simplest ways to gain greater control over personal health. Cooking at home is the easiest way to know precisely what you’re putting into your body each day. Cooking your own meals also enables you to customize recipes, so they align with any dietary restrictions or personal preferences you may have.

According to a 2021 survey by the consumer market research firm Hunter, 71 percent of people in the United States plan to continue cooking more at home after the pandemic ends. Increased creativity and confidence in the kitchen, as well as the fact that cooking at home helps to save money and enables one to eat healthier, is driving the ongoing increase in dining in.

When cooking at home,

cooks can consider various tips to make meals that much healthier.

• Increase fiber intake. Fiber improves bowel regularity and helps a person feel full between meals. High-fiber foods also help stabilize blood sugar levels. Two servings of fibrous foods at each meal and an additional fiber-rich snack each day can ensure your body is getting the fiber it needs.

• Slow down eating. The pace at which a person eats a meal can affect his or her overall health. Healthline reports that fast eaters are more likely to eat more and have higher body mass indexes than slow eaters.

• Choose whole grains. Choosing whole-grain breads or cereals over refined grains can make for a more nutritious diet. Whole grains are linked to a

reduced risk of type 2 diabetes, heart disease, and cancers.

• Swap Greek yogurt for other varieties. Greek yogurt contains up to twice as much protein as regular yogurt, providing roughly 10 grams per 3.5 ounces. Protein along with fiber helps a person feel fuller longer, which can manage appetite and reduce overeating. Greek yogurt also can replace mayonnaise or sour cream in certain recipes.

• Add a vegetable to every meal. Vegetables are loaded with essential vitamins and minerals. Plus, they tend to be high in antioxidants that strengthen the immune system. Increase vegetable intake by eating vegetables with every meal.

• Choose healthy fats. While a person should minimize the number of oils and other fats used during the cooking process when it’s necessary for a recipe, select the best fat possible. Olive oil is a monounsaturated fat that is packed with antioxidant polyphenols. It is considered a heart-healthy oil, and it may promote healthy brain and memory function.

• Cut out sweetened beverages. Sodas and other sweetened drinks are leading sources of added sugar in diets. Opting for water or naturally sweetened fruit juices can improve overall health.

Small dietary changes can add up to big health benefits.