summer sips cool
Picnic-ready recipes
Dementia prevention
Joint health inside
See pages 9, 16, 17 and the back cover for this month’s featured items! See pages 9, 16, 17, 19 and the back cover for this month’s featured items!
summer squash
Summer squash is a catch-all name for squashes that have tender skins and a shorter shelf life than their winter counterparts. Summer squashes include varieties like zucchini, yellow squash, crookneck, and pattypan.
Summer squashes are composed almost entirely of water, which means they are very low in calories. Summer squashes also boast a good amount of vitamin C, fiber, magnesium, and potassium, plus antioxidants that help protect against chronic diseases.
While summer squashes are technically fruits, they are most often prepared like vegetables. Zucchini can be spiralized and used in place of pasta noodles. Many types of summer squash can be diced and tossed into stir fries or tacos, grated and then added to baked goods and fritters, or blended into smoothies. They can also be sliced and enjoyed with hummus or veggie dip or added to sandwiches.
6 health front
Nutrition for exercise recovery
• Omega 3s show promise for prostate cancer • Stay active for healthy BP • More
12 come to a picnic!
Watermelon Blueberry Fruit Sparklers • Lemon and Herb Marinated Chicken Thighs • Honey Dijon Three-Bean Salad • Pickled Potato Salad
18 quick tips
Rice and beans are a winning combo.
20 healthy family
Lower your risk of cognitive decline.
22 ease joint pain
Natural ways to soothe inflammation.
26 cook-at-home
Discover cold brewed coffee and tea.
28 healthy strategies
Take good care of your thyroid.
Strawberry Lime Poolside Slush
Fom Just Add Sprinkles by Taryn Camp ($22.99, Page Street Publishing Co., 2025)
1 (16 oz) bag frozen strawberries, thawed
1½ Tbsp lime juice
¼ c granulated sugar
1 c water
Lime slices and sanding sugar, for garnish (optional)
1. Add strawberries to a food processor, and blend them into a purée.
2. Place strawberry purée in a large pot along with lime juice, sugar, and water. Begin to heat pot over medium-high heat. Bring mixture to a boil, and then reduce heat to medium or medium-low, and allow mixture to simmer for 10 minutes.
3. Remove mixture from heat and strain out strawberry seeds with a mesh strainer into a shallow freezer-safe dish. Place a lid on dish or cover tightly with plastic wrap, and place it into the freezer overnight.
4. When ready to serve, remove it from the freezer, and with a sturdy fork, scrape frozen mixture to create slush. You will want
20 min prep time + overnight chill time serves 3
to work fast as slush will start to melt. If you notice mixture thawing too fast, pop it back into the freezer. Repeat until finished and scoop into glasses. Serve right away with lime slices on the side and topped with sanding sugar, if using.
Kitchen Note: Not a strawberry fan? No problem! You can easily adapt this recipe with your favorite frozen berry or tropical fruit. How about cherry lime or maybe even blueberry lemon?
Per serving: 115 Calories, 1 g Protein, 0 mg Cholesterol, 29 g Carbohydrates, 24 g Total sugars (16 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, ★★★★★ Vitamin C
post-workout pickups
Making smart food and supplement choices after an exercise session is essential for muscle repair, hydration, inflammation control, and other health factors. A new study offers suggestions for optimal options.
“Evidence highlights the benefits of functional foods like tart cherry juice (anthocyanins), turmeric-seasoned foods, and sources of omega-3 fatty acids, including fish, flaxseeds, chia seeds, and walnuts, for mitigating oxidative stress and inflammation,” the authors wrote. They also noted the importance of probiotics and prebiotics for gut health and immune function.
SOURCE “From food supplements to functional foods: Emerging perspectives on post-exercise recovery nutrition” by L. Wang et al., Nutrients, 11/27/24
omega 3s may slow prostate cancer
A diet rich in omega-3 fatty acids contributed to lower levels of cancer-cell proliferation in prostate cancer patients. The men were undergoing “active surveillance” for the disease, which entails regular monitoring but not immediate intervention.
Participants followed a high-omega-3, low omega-6 diet and received fishoil supplements over the course of a year.
“Our findings suggest that something as simple as adjusting your diet could potentially slow cancer growth and extend the time before more aggressive interventions are needed,” said researcher William Aronson, MD.
SELECTED SOURCES “A low omega-6, omega-3 rich diet and fish oil may slow prostate cancer growth, UCLA study finds,” University of California-Los Angeles Health Sciences, 12/13/24 • “High omega-3, low omega-6 diet with fish oil for men with prostate cancer on active surveillance . . .” by W.J. Aronson et al., Journal of Clinical Oncology, 12/13/24
stand up for health
Young adults are sitting too much.
“Between long commutes, Zoom-packed workdays, and evenings of streaming and scrolling, millennials now spend more than 60 hours per week sitting,” according to the authors of a new study. Those hours in a chair are raising the risks of heart disease “and accelerating other signs of aging.”
Meeting the minimum recommended exercise level of 20 minutes a day isn’t enough to overcome those hazards, the authors concluded. They determined that reduced sitting time “appears paramount.”
“Our research suggests that sitting less throughout the day, getting more vigorous exercise, or a combination of both may be necessary to reduce the risk of premature aging in early adulthood,” said senior author Chandra Reynolds, PhD.
The study had more than 1,000 participants, with an average age of 33. Many of the subjects were identical twins, which the researchers said made it easier to discern the effects of lifestyle compared to genetic factors.
SELECTED SOURCES “Prolonged sitting can sabotage health, even if you’re young and active,” University of Colorado at Boulder, 11/4/24 • “A twin-driven analysis on early aging biomarkers and associations with sitting-time and physical activity” by R. Bruellman et al., PLOS ONE, 9/11/24
staying active lowers BP
Hourly physical activity lowers the risk of high blood pressure, according to a multiyear study. An average of 10 minutes of light exercise every hour led to systolic readings that were about 4 points better compared to participants who did not meet the exercise quota. Diastolic numbers were also lower.
About 2,500 children joined the study at age 11, with follow-up readings taken periodically until they reached age 24.
“At least three hours of [light physical activity] per day is critical to preventing and reversing elevated blood pressure and hypertension,” said researcher Andrew Agbaje, MD. He gave examples of such activities as walking, cycling, swimming, and doing household chores. Dr. Agbaje noted that elevated blood pressure in adolescence raises the risk of premature cardiac damage in later years.
SELECTED SOURCES “Breaking every hour of sedentary time with 10 mins of light exercise significantly reduced blood pressure,” University of Eastern Finland, 11/14/24 • “Lean mass longitudinally confounds sedentary time and physical activity with blood pressure progression in 2513 children” by A.O. Agbaje, Journal of Cachexia, Sarcopenia and Muscle, 11/13/24
lifestyle affects brain aging
Prediabetes and Type 2 diabetes are linked to accelerated brain aging, but a new study found that a healthy lifestyle can counteract some of the effects. Researchers assessed results from more than 31,000 adults who had undergone an MRI brain scan. They determined that participants with either condition who were physically active and abstained from smoking or heavy alcohol use showed significantly slower brain aging compared to those who were less active, smoked, or drank heavily.
SELECTED SOURCES “Diabetes, prediabetes, and brain aging: The role of healthy lifestyle” by A. Dove et al., Diabetes Care, 8/28/24 • “A healthy lifestyle may counteract diabetes-associated brain ageing,” Karolinska Institutet, 8/28/24
curcumin shows promise for diabetes control
Curcumin may be beneficial for people with Type 2 diabetes. A new analysis of 18 studies determined that the turmeric extract contributed to significant reductions in fasting blood glucose and glycated hemoglobin (a measure of blood sugar). The research also suggested a decrease in C-reactive protein, which is a marker of inflammation in the body. The authors noted that additional studies are needed to determine appropriate doses and duration for curcumin supplementation in diabetes care.
SOURCE “Curcumin attenuates hyperglycemia and inflammation in Type 2 diabetes mellitus: Quantitative analysis of randomized controlled trial” by K. Mokgalaboni et al., Nutrients, 11/30/24
did you know?
A new study found that certain vitamin and mineral deficiencies are common in people with Type 2 diabetes. Magnesium, iron, and vitamins D and B12 were among the largest shortfalls, with D being most prominent. Women were more prone to deficiencies than men.
SELECTED SOURCES “Burden of micronutrient deficiency among patients with Type 2 diabetes: Systematic review and meta-analysis,” BMJ Nutrition, Prevention & Health, 1/28/25 • “Lack of essential vitamins and minerals common in people with Type 2 diabetes,” BMJ Group, 1/28/25
fresh from the vine
Nothing says summer like a ripe, juicy tomato. Besides its status as the taste of the season, the tomato is bursting with nutrition as well as flavor, all in a low-calorie package. Tomatoes are rich in vitamins A, C, and K, and they also contain some B vitamins and minerals like calcium, magnesium, phosphorus, and potassium.
Tomatoes are one of the best sources of lycopene, a potent type of antioxidant that aids cardiovascular health and may also help fight osteoporosis. Phytosterols in tomatoes support healthy cholesterol levels and help reduce inflammation.
Savor the flavor of summer with these mouthwatering tomato recipes. ●
SELECTED SOURCES “Nutritional composition and bioactive compounds in tomatoes and their impact on human health and disease: A review” by M.Y. Ali et al., Foods, 1/21 • “Tomato and lycopene and multiple health outcomes: Umbrella review” by N. Li et al., Food Chemistry, 5/21 • “Tomatoes,” SNAP-Ed Connection, US Department of Agriculture, https://snaped.gns.usda.gov, 2025
Cheddar Cheese and Cherry Tomato Kebabs
From the Taste for Life test kitchen
2 Tbsp extra-virgin olive oil
2 Tbsp lemon juice
1 Tbsp chopped fresh chives
1 garlic clove, minced, optional
¼ tsp salt
10 min prep time + marinating time serves 4
⅛ tsp freshly ground black pepper
6 oz cheddar cheese, cut into 12 cubes
12 large cherry tomatoes
1. In a small bowl, whisk together the oil and lemon juice. Add the chives, minced garlic (if desired), salt, and pepper. Whisk to blend. Set marinade aside.
2. Thread cheese cubes and cherry tomatoes alternately onto 4 wooden skewers so there are 3 pieces of cheese and 3 tomatoes on each skewer.
3. Place skewers in a shallow, nonmetallic dish. Pour marinade over.
Cover dish and refrigerate for 2 hours, occasionally turning skewers.
4. Remove from marinade and serve.
Per serving: 242 Calories, 10 g Protein, 42 mg Cholesterol, 4 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 21 g Total fat (9 g sat), 280 mg Sodium, ★★★ Calcium, Phosphorus, ★ Vitamin A, B2 (riboflavin), B12, C, E, Zinc
Tomato and Zucchini Salad with Spicy Garlic Vinaigrette
From the Taste for Life test kitchen
Spicy Garlic Vinaigrette
2 Tbsp white-wine vinegar
2 garlic cloves, finely chopped
1 tsp ground chili powder
25 min prep time serves 6
1 tsp honey Salt and freshly ground black pepper to taste
3 Tbsp extra-virgin olive oil
Salad
4 medium zucchini, trimmed and quartered lengthwise
6 large tomatoes, quartered
1. Preheat oven to 375º.
2. To make vinaigrette, combine vinegar, garlic, chili powder, honey, and salt and pepper to taste in a small bowl. Slowly whisk in oil until blended.
3. Place zucchini on a lightly oiled baking sheet. Bake until zucchini are tender, about 20 minutes.
4. Divide zucchini and tomatoes among 6 salad plates. Drizzle with vinaigrette. Serve immediately.
Per serving: 110 Calories, 3 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 8 g Total sugars (1 g Added sugars), 3 g Fiber, 7 g Total fat (1 g sat), 211 mg Sodium, ★★★★ Vitamin C, ★★ Vitamin B6, ★ Vitamin B2 (riboflavin), E, K, Folate, Phosphorus, Potassium
Avocado and Cherry Tomato Salad with Pine Nuts
From the Taste for Life test kitchen
Dressing
½ c sun-dried tomatoes (not oil-packed)
¼ c water
½ tsp Dijon mustard
1 garlic clove, chopped
¹⁄³ c red wine vinegar
¹⁄³ c olive oil
Salad
20 min prep time serves 4
Salt and freshly ground black pepper
1 avocado, peeled, halved lengthwise, and pitted
6 c mixed salad greens
6 cherry tomatoes, halved ⅛ c pine nuts, lightly toasted
1. To make dressing, pour boiling water over sun-dried tomatoes to cover. Allow them to soak for 10 minutes and then drain. Add tomatoes to high-speed blender or food processor. Add ⅛ cup water, mustard, garlic, and vinegar. Process until blended. Add oil and process until blended. (If dressing is too thick, add more oil or water.) Season to taste with salt and pepper.
2. Place 1 avocado half, flat side down, on a cutting board. Slice into ½-inch slices.
3. On each of 4 plates, place avocado slices, cut sides together, over 1½ cups of salad greens.
4. Top each avocado circle with a cherry tomato half. Sprinkle with a few pine nuts. Drizzle approximately 1½ tablespoons of dressing over each salad. Serve.
Per serving: 304 Calories,
B2 (riboflavin), B3 (niacin), B6, C, Folate, Iron, Magnesium, Phosphorus, Potassium
BY LISA FABIAN
come to a picnic!
a July 4th cookout
Whether you’re hosting a celebration
or
bringing a dish someplace else, these recipes have you covered. Happy Independence Day!
Watermelon Blueberry Fruit Sparklers
From Celebrating Every Day by Melissa Johnson ($35, Harvest, 2025)
1 large seedless watermelon
2 pints large blueberries 20 (12 inch) wooden skewers
1. Cut watermelon into ¾-inch-thick slices.
2. Cut star shapes out of watermelon slices using a small star cookie cutter.
3. Slide a watermelon star and 3 blueberries onto a skewer, leaving a few inches of space at bottom of handle. Alternate watermelon and blueberry until you reach top of skewer.
20 min prep time makes 20 skewers
Kitchen Note: This two-ingredient fruity treat is splendid for a hot summer day and especially for the Fourth of July. The skewers make it feel like you’re holding a wand. They’re healthy, inexpensive, and oh, so festive! Per serving (2 skewers): 101 Calories, 2 g Protein, 0 mg Cholesterol,
30 min prep time + 30 min marinate time serves 6
Lemon and Herb Marinated Chicken Thighs
From The Meat Teacher by Matt Groark ($36, Harper Influence, 2025)
½ c extra-virgin olive oil
¼ c lemon juice
4 cloves garlic, minced
2 Tbsp chopped fresh rosemary
2 Tbsp chopped fresh thyme
2 Tbsp chopped fresh basil
Kosher salt and freshly ground black pepper
8-10 boneless, skinless chicken thighs
1. Make marinade: Whisk together oil, lemon juice, garlic, rosemary, thyme, and basil in a large bowl. Season with salt and pepper.
2. Add chicken thighs to bowl with marinade and move them around to evenly coat. Cover and refrigerate for at least 30 minutes or up to 2 hours. Alternatively, you can marinate chicken in a zip-top bag and save yourself some cleanup.
3. Preheat grill to medium-high heat. Take chicken thighs out of marinade and season with a little salt and pepper. Set chicken thighs on preheated grill and cook for 10 to 12 minutes, flipping every minute. Serve immediately.
Kitchen Note: Lemon and herb is a classic flavor combination that tastes great on a number of proteins. It works especially well with poultry. This marinade can be used on any cut of chicken and is even excellent on pork. The grill will give the chicken thighs in this recipe a nice char, but they’d also taste great pan-seared. Serve these as the star of a meal, slice them up on top of a salad, or stuff them in a wrap.
Per serving (made with 8 chicken thighs): 396 Calories, 38 g Protein, 179 mg Cholesterol, 2 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 26 g Total fat (5 g sat), 376 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★★ Vitamin B12, ★★ Vitamin B2 (riboflavin), E, Zinc, ★ Vitamin B1 (thiamine), K, Iron, Magnesium, Potassium
Honey Dijon ThreeBean Salad
From There’s Always Room at the Table by Kaleb Wyse ($35, Harvest, 2025) Kosher salt
1 lb fresh green beans, trimmed
1 clove garlic, minced
1 Tbsp Dijon mustard
2 tsp honey
½ tsp freshly ground black pepper
2 Tbsp white wine vinegar
4 Tbsp extra-virgin olive oil
1 (15 oz) can red kidney beans, drained and rinsed
1 (15 oz) can chickpeas, drained and rinsed
½ red onion, sliced
1. Set up a large bowl of ice water and have it near the stove.
2. Bring 3 quarts of water to a boil. Add 1 tablespoon salt and green beans. Boil for 2 minutes. Remove beans from water and plunge them into prepared ice water. Stir beans until they are fully chilled, about 6 minutes. Drain beans and set them aside to dry.
3. In a small bowl, whisk together garlic, mustard, honey, ½ teaspoon salt, the black pepper, vinegar, and oil. Whisk until vinegar and oil are emulsified. Set dressing aside.
4. Cut green beans into thirds and place them in a bowl. Add kidney beans, chickpeas, and red onion.
5. Pour on dressing, toss, and serve.
Kitchen Note: This is a more flavorful take on the classic three-bean salad, which is a mixture of kidney beans, wax beans, and green beans. In the traditional dish, the dressing tends to be overly sweet and lacking in actual flavor. With just a few tweaks, this salad emerges as a satisfying departure from the norm. Instead of canned green beans, fresh ones are blanched for a crisper texture. Chickpeas are featured instead of wax beans, and the dressing results in a vibrant vinaigrette in this revamped version.
serving:
40 min prep time serves 6
50 min prep time + 1 hr chill time
serves 8
Pickled Potato Salad
From What Can I Bring? by Casey Elsass ($30, Union Square & Co., 2025)
3 lb baby creamer potatoes (two 24-oz bags), preferably in a mix of red, yellow, and purple
1 Tbsp plus 1 tsp kosher salt
1 c dill pickles plus ¼ c pickle brine from the pickle jar
10 pepperoncini plus 2 Tbsp pepperoncini brine
2 Tbsp white wine vinegar
½ tsp celery seeds
1 bunch chives
1 c mayonnaise*
2 Tbsp grainy mustard or spicy brown mustard
1 tsp freshly ground black pepper
½ c loosely packed fresh parsley leaves, plus more for garnish
½ c loosely packed fresh dill fronds, plus more for garnish
1. In a large Dutch oven, combine potatoes, 1 tablespoon of the salt, and 8 cups cold water. Set over high heat and bring to a boil, about 10 minutes. Once bubbles are starting to pop all over surface, set a timer for 8 minutes. When timer goes off, use a spoon to remove a couple potatoes; if a paring knife slides in and right back out with no effort, you’re good to go. If not, give them 2 more minutes before testing again.
2. Drain potatoes, but don’t rinse. Let them sit for about 5 minutes until you can comfortably cut them in half. Throw halved potatoes in a large bowl and while they’re still warm, toss with pickle brine, pepperoncini brine, vinegar, celery seeds, and remaining 1 teaspoon salt. Let potatoes cool completely and absorb those flavors, about 1 hour.
3. When potatoes are cool, finely chop pickles, pepperoncini, and chives. Add them to bowl with mayonnaise, grainy mustard, and black pepper, and fold everything together. Add parsley and dill and lightly toss to mix.
4. Pile potato salad in a serving bowl, and then garnish with more parsley and dill before serving.
*A simple swap to vegan mayo makes this 100 percent plant-based.
Kitchen Note: If you’ve been dying to have a killer potato salad in your arsenal—and really, everyone should—this recipe will help get you on the right track. If you’re making this ahead, cover with plastic wrap and refrigerate for up to 2 days. (Not a bad idea; the flavor only gets better over time.) Let this dish sit, covered, at room temperature for 30 minutes before serving. When taking this potato salad to a party, wrap some herb leaves in damp paper towels and bring them along for a garnish.
Per serving: 343 Calories, 4 g Protein, 11 mg Cholesterol, 32 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 23 g Total fat (3 g sat), 567 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Vitamin B6, ★ Vitamin B1 (thiamine), B3 (niacin), Iron, Magnesium, Phosphorus, Potassium
rice & beans
make a healthy and affordable meal
Beans and other legumes are commonly eaten with grains like rice. While this traditional dish is popular all over the world for its affordability and flavor, rice and beans also offer a host of health benefits, including lowering the risk of serious diseases.
When combined, they form a complete protein, making them a healthy meal option for vegans and vegetarians.
Better beans
Canned beans are convenient, but when preparing a large amount, you may want to buy dried beans and cook them yourself. Dry beans also cost less per serving than canned beans, although both types are affordable plant-based protein options.
The first thing to do when cooking dried beans is to spread them out and remove any stones, dirt clumps, or broken beans. Next rinse and drain the beans in a colander. Add them to a large bowl with plenty of water (about 3 times as much water as beans), and soak overnight in the fridge.
After an overnight soak, place beans in a pot with their soaking water. Top with additional water, if necessary, so beans are covered by one inch of water. Add desired flavorings (bay leaves, fresh garlic, or fresh herbs like sage or rosemary), turn on the heat, and cook the beans until tender.
Great grains
Since rice is typically cleaned when it’s milled, removing stones and dirt (as with beans) is usually not necessary. But you may wish to rinse rice before preparing it.
Consider coating the rice grains in fat (butter or oil) before cooking. When the grains are sautéed in a fat before the cooking water is added, it helps prevent them from sticking and clumping together.
Be sure there is no excess liquid remaining in the pot after cooking rice. If there is, the rice is not done yet. Allow the rice to sit for a few minutes before serving to help it firm up.
Versatile and easy to work with, many types of grains pair perfectly with beans and legumes. Try matching rice with lentils, quinoa with black beans, or millet with chickpeas. ●
SELECTED SOURCES “Dry vs. canned beans: Which is better?” Northarvest Bean Growers Association, www.BeanInstitute.com • “Grains and legumes: Cooking for great flavor,” Chef Bill Briwa, Everyday Gourmet: Rediscovering the Lost Art of Cooking, www.TheGreatCourses.com • How to Cook Everything by Mark Bittman ($35, Wiley, 2008)
lower your dementia risk
healthy habits may help prevent cognitive decline
Dementia is an umbrella term describing symptoms that interfere with the activities of daily living. They include “difficulties with memory, language, problemsolving and other thinking skills,” according to the Alzheimer’s Association.
Strategies to lower your risk
Dementia risk increases with hearing loss, high blood pressure, lack of physical activity, use of alcohol and tobacco, and uncontrolled diabetes, according to the Centers for Disease Control and Prevention (CDC), which recommends developing “healthy lifestyle habits that can lower your risk of developing dementia, including Alzheimer’s disease.”
The CDC lists five habits that will help keep your brain healthy:
q Physical activity: at least 20 minutes per day (150 minutes per week) of vigorous activity is important for keeping the heart, body, and brain healthy.
r Prevent or manage Type 2 diabetes to avoid damage to the brain.
s Maintain a healthy weight and take prescribed blood-pressure medication to avoid damaging vessels that carry blood to the brain.
t Use hearing aids to treat hearing loss, which researchers believe makes the brain work harder (at the expense of thinking and memory).
u Avoid excessive consumption of alcohol and quit smoking to reduce dementia risk.
Protective diet and supplements
While there is no cure yet for Alzheimer’s disease, there are FDA-approved prescription drugs that can slow its progression and ease symptoms. The CDC notes, “Medications don’t work for everyone, and they may lose effectiveness over time.”
One way to protect your brain is by following the Alzheimer’s Prevention Diet, from the Alzheimer’s Research and Prevention Foundation, which recommends avoiding saturated and trans fats, which produce free radicals and can cause inflammation. Fight free radicals with foods rich in antioxidant vitamins C and E. Instead of red meat, choose fish for omega 3s and vegetarian protein substitutes.
Along with a diet that’s 20 percent healthy fats (olive oil, flaxseed oil, avocado), 40 percent lean protein (fish, chicken, soy), and 40 percent complex carbs (fresh fruit and vegetables, whole grains, legumes), eat brain superfoods including blueberries, spinach, and seaweed.
Taking a daily multivitamin/mineral supplement that contains folic acid and vitamins C and E supports and enhances memory. While more clinical research is needed, some research showed that ginkgo may be beneficial in improving cognitive function and vitamin E may slow functional decline in Alzheimer’s disease. ●
SELECTED SOURCES “4 Pillars of Prevention. “Pillar 1: Diet and Supplements,” Alzheimer’s Research & Prevention Foundation, https://alzheimersprevention. org • 2024 Alzheimer’s Disease Facts and Figures, Alzheimer’s Association, 2024 • “About Alzheimer’s”; “Reducing risk for dementia,” Centers for Disease Control and Prevention, www.cdc.gov • “Dietary supplements and cognitive function, dementia, and Alzheimer’s disease,” NCCIH Clinical Digest for Health Professionals, www.nccih.nih.gov, 7/22 • “Risk and future burden of dementia in the United States” by B. Doctrow, National Institutes of Health, NIH Research Matters, www.nih.gov, 2/18/25
Poor sleep linked to Alzheimer’s disease
A recent study in the Journal of Clinical Sleep Medicine found that sleep deficiency is associated with the development of Alzheimer’s disease.
The study, which involved 270 participants with a median age of 61 years, found that individuals who had spent less time in slow wave and rapid eye movement sleep had a smaller volume in the inferior parietal region and other critical brain regions after a period of 13 to 17 years. The inferior parietal region of the brain has been shown to experience early structural changes during the development of Alzheimer’s disease.
“Our findings provide preliminary evidence that reduced neuroactivity during sleep may contribute to
brain atrophy, thereby potentially increasing the risk of Alzheimer’s disease,” wrote lead author Gawon Cho, a postdoctoral associate at Yale School of Medicine.
While more research is necessary to fully investigate the link between sleep architecture and Alzheimer’s disease, the study highlights the importance of sleep quality for longterm brain health.
—Taste for Life Staff
SELECTED SOURCES “Lower slow wave sleep and rapid eye movement sleep are associated with brain atrophy of AD-vulnerable regions” by G. Cho et al., Journal of Clinical Sleep Medicine, 3/31/25 • “New study links lower proportions of certain sleep stages to brain changes associated with Alzheimer’s disease,” American Academy of Sleep Medicine, www.
AASM.org, 3/31/25
ease joint pain
foods and supplements to keep inflammation in check
Over-the-counter painkillers like Tylenol and Advil are fast-working and convenient for treating the symptoms of an occasional headache but they’re not always the best answer to joint pain caused by arthritis. And NSAIDs, aspirin, and acetaminophen may present some risks when used long term or at high doses.
Fortunately, there are a number of natural alternatives to nonprescription medications that people dealing with chronic joint discomfort may want to consider. Here are some options to try.
Omega-3 fatty acids
Fatty acids found in fish and fish oil, nuts, and seeds, omega 3s are anti-inflammatory and can lessen joint stiffness and pain, as well as pain caused by conditions such as rheumatoid arthritis.
A recent review of studies noted that, due to their anti-inflammatory properties, omega 3s can help reduce pain and improve joint mobility and cartilage formation. They may also help slow the progression of osteoarthritis.
Probiotics
The Arthritis Foundation notes that probiotics can be particularly helpful for people with inflammatory types
of arthritis, who typically also suffer from inflammation of the intestinal tract. Clinical studies have found that probiotic supplements may ease the symptoms of rheumatoid arthritis by helping to bring the gut microbiome into balance, and by supporting a healthy immune response.
More to consider
Various supplements also contain the building blocks of healthy joints and may decrease inflammation and, over the long term, support healthier joint structures. These include glucosamine, chondroitin, hyaluronic acid, collagen, gelatin/ cartilage, and bone broth made from animal joint bones.
Though the evidence is preliminary and mixed, some studies support the efficacy of several of these supplements for joint health; they work best when taken over a long period of time. ●
SELECTED SOURCES “The benefits of good gut health,”; “Popular supplements for arthritis: What you need to know,” Arthritis Foundation, www.Arthritis.org • “Omega-3 supplementation and its effects on osteoarthritis” by M. Shawl et al., Nutrients, 5/28/24 • “Rheumatoid arthritis and the intestinal microbiome: Probiotics as potential therapy” by Y. Yang et al., Frontiers in Immunology, 3/5/24 • “Supplements for joint pain: Helpful or harmful?” University of Maryland Medical System, https://health.umms.org, 9/27/23
Mediterranean diet supports joint health
The Mediterranean diet has been shown to offer a variety of health benefits, including reducing blood pressure, protecting against chronic diseases, and supporting cardiovascular health. It may also help ease arthritis symptoms by lowering inflammation and aiding weight loss (which can take pressure off joints).
According to the Arthritis Foundation, foods found in the Mediterranean diet that support healthy joints include
✔ Fish and seafood: Three to four ounces (oz) of fish—like tuna, sardines, anchovies, and scallops—twice a week.
✔ Nuts & seeds: 1.5 oz (about a handful) of nuts daily—top picks include almonds, pine nuts, pistachios, and walnuts.
✔ Fruit & vegetables: Nine servings daily is the goal when it comes to fruit and veg (one serving equals about one cup). Pack your plate with colorful produce like blueberries, broccoli, cherries, kale, and spinach.
✔ Healthy fats: Two to three tablespoons of unrefined oils like olive oil, avocado oil, and safflower oil may help lower inflammation and pain sensitivity.
✔ Beans & legumes: Red kidney beans and pinto beans are full of fiber and other key nutrients that may help to control inflammation. Aim to eat at least a cup of beans twice a week.
✔ Whole grains: Oats, brown rice, and quinoa are gluten-free grains with lots of healthy fiber. Eating at least three half-cup servings of whole grains per day can help support weight management and keep inflammation in check.
SOURCE “The ultimate arthritis diet” by A. Paturel, Arthritis Foundation, www.Arthritis.org
lemons
What’s not to love about lemons? With their shiny, yellow exterior, and bright, sour interior, lemons are well-suited for inclusion in a wide range of recipes, from drinks to desserts.
Lemons are rich in vitamin C, which helps protect your cells from damage, supports immunity, and gives your skin a healthy glow by assisting with collagen production. Lemons also support iron absorption, especially from plantbased foods, and may help prevent the development of kidney stones.
Certain compounds found in lemon juice have been linked to a lower risk of diabetes, stroke, and heart disease, and they may also help lower cholesterol levels. Water with lemon juice in it may also aid digestion and help keep your body hydrated. ●
SELECTED SORUCES “Health benefits of lemon,” www.WebMD.com, 3/26/24 • “Is starting your day with lemon water healthy?” Cleveland Clinic Health Essentials, https://health.ClevelandClinic.org, 8/21/24
20 min prep time makes 16 bites
Citrus Coconut Bites
From The Feel-Good Way: Simple Recipes for a Better Life by Cara Clark ($28.99, Convergent Books, 2025)
1¼ c unsweetened shredded coconut, divided ½ c cashews
½ c rolled oats or gluten-free rolled oats
½ c pitted dates
Grated zest of 1 lemon Juice of 1 to 2 lemons (depending on how much lemon flavor you’d like) ½ tsp poppy seeds
1. In a food processor, combine 1 cup of the coconut, the cashews, oats, dates, lemon zest, lemon juice, and poppy seeds. Pulse until well combined and somewhat sticky.
2. Form dough into balls and roll in remaining 1/4 cup coconut. Store in an airtight container in the refrigerator for up to 1 week.
Kitchen Note: You’ll be whisked away to the tropics with this snack. These energy bites are simple to make, with a great flavor, but the nutrients in them are anything but simple. Coconut boasts loads of trace minerals, as well as mediumchain triglycerides (MCTs). MCTs are fats that are metabolized more quickly than other fatty acids, so you can use them for energy with less chance of any of the fat being stored in your body. As you pulse the dough for these bites in the food processor, be sure the oils are seeping out from the cashews and coconut so the dough is easy to roll.
Per serving (made with 1 lemon; 2 bites per serving): 197 Calories, 4 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 4 g Fiber, 13 g Total fat (8 g sat), 7 mg Sodium, ★ Vitamin B6, Magnesium, Phosphorus
coffee & tea cold brew them!
Cold-Brewed Tea with Orange and Raspberry
From the Taste for Life test kitchen
1 Tbsp black tea leaves or 2 to 3 black tea bags
1¾ pints cold or roomtemperature, filtered water
6 raspberries
6 orange slices
1. Add tea leaves or tea bags to a glass pitcher. Top with the water.
2. Set pitcher in the fridge. Steep up to 12 hours.
3. Strain out tea leaves or tea bags using a fine-mesh strainer. When ready to serve, pour tea into 2 tall glasses. Add 3 raspberries and 3 oranges slices to each glass.
Per serving: 31
10 min prep time + 12 hr brew time serves 2
When temperatures soar, the thought of sipping a hot beverage is not appealing. Why not try cold brewing something instead? Cold-brewed teas and coffees are a refreshing and increasingly popular alternative. They may even replace the iced versions to become your favorite drink.
Cold-brewed coffees and teas are not like their iced cousins, although both types are served chilled. Iced coffees and teas are brewed from boiling water that’s then cooled and served over ice.
Cold brews, on the other hand, are made with room temperature or cold water and are steeped in the fridge for anywhere from a few hours to 24 hours. They’re easy to make at home, and you don’t need special gadgets or appliances to brew them.
Yes, you must exercise patience while waiting for your cold brew to brew. They need time to steep, so plan ahead. The result will be worth it!
Cold-Brewed Tea
When tea steeps in hot water, the tannins in the tea increase. This gives it a more bitter flavor. Cold-brewed tea is not bitter. Even with its longer steeping time, the resulting tea is smooth and may even taste sweeter on its own without the need for any sugar.
Here’s how to cold brew tea.
1. Place 8 tea bags or 8 to 10 teaspoons loose tea leaves in a large glass pitcher or container. You can use all black, all green, just herbal, or a combination of any of the three.
2. Pour 8 cups of filtered room temperature or cold water over the tea bags or tea leaves. Cover the pitcher and place it in the fridge for anywhere from 8 to 24 hours.
3. Check the mixture every now and then to see if it’s brewed to your liking. Green and black teas typically take less time to cold brew (8 to 12 hours) than herbal teas (12 to 14 hours or more).
4. Strain the tea bags or tea leaves from the mixture using a fine-mesh strainer.
5. Taste the tea. If it’s too strong, add more filtered cold water to dilute the flavor. You’ll need less sweetener in cold brewed tea than hot brewed tea. If you desire more sweetness, add a touch of honey or maple syrup. If you wish to add sugar, know that it doesn’t
dissolve as well in cold water as it does in hot water. You may want to make a simple sugar syrup instead and add some of that instead of straight sugar. For more flavor, squeeze in orange, lemon, or lime juice. Slices of fresh fruit, whole berries, or sprigs of fresh mint are refreshing additions too. Store any remaining filtered tea in the fridge.
Cold-Brew Coffee
Coffee is one of the most energizing pick-meups you can sip. It’s a favorite hot or iced. Cold brews are less acidic and are smoother and richer than iced or hot coffees.
Here’s how to cold brew coffee.
1. Grind 1 cup of coffee beans. Make sure the beans are coarsely ground, so they will easily filter out. If you don’t have a coffee grinder, purchase freshly ground beans from your local coffee shop or roaster. You can use pre-ground beans, but the resulting flavor won’t be as good.
2. Transfer the coffee grounds to a large glass Mason jar or glass pitcher or container. Pour 4 cups filtered room-temperature or cold water over the coffee grounds.
3. Stir the mixture. Let it sit, covered, in the fridge for 12 to 24 hours. The longer it steeps, the stronger it will taste.
4. Taste the mixture every so often to see if it’s to your liking. If it’s too strong, add additional filtered water. Strain into an icefilled glass using a fine-mesh strainer that’s been lined with a piece of cheesecloth, or strain using a paper coffee filter. Fill the glass three-quarters full.
5. Add your favorite milk, if desired. Add a sweetener of your choice if you want a sweet drink. Enjoy immediately. Store the filtered leftovers in the fridge for up to one week. ●
SELECTED SOURCES “How to cold steep tea (and why!)” by Lu Ann Pannunzio, www.TheTeaCupOfLife.com, 3/28/24 • “How to make cold brew coffee,” www.LoveAndLemons.com, 2025 • “How to make cold-brew iced sweet tea” by Joe Sevier, www. Epicurious.com, 7/25/17
C nutrients for thyroid health
natural ways to keep hormones in balance
The thyroid, a small, butterfly-shaped gland in your neck, serves as the body’s thermostat for regulating metabolism. Sometimes the thyroid pumps out high or inadequate amounts of hormones.
In the case of an underactive thyroid, also called hypothyroidism, your body slows down. Symptoms include fatigue, forgetfulness, depression, heavier periods, dry hair and skin, mood swings, weight gain, intolerance to cold, hoarse voice, and constipation.
Hashimoto’s disease, another thyroid condition, results in the body producing antibodies that interfere with the release of thyroid hormones. It can lead to symptoms such as anxiety, depression, dry skin, cold intolerance, puffy eyes, muscle cramps and fatigue, constipation, and slow thinking.
Hormone therapy might be unavoidable to treat severe thyroid imbalances; however, the following three key nutrients support a healthy thyroid gland.
A Iodine
“Every one of my patients with thyroid disease has been iodine deficient,” notes Catherine Shanahan, MD, author of Deep Nutrition: Why Your Genes Need Traditional Food. She points out that this mineral is often a key part of thyroid health and recommends dulse seaweed as an iodine-rich food.
Those with unexplained fatigue or muscle pain, especially if there is cold intolerance, breast tenderness or cysts, weight gain, or constipation, might benefit from iodine supplements, says Jacob Teitelbaum, MD, author of Real Cause, Real Cure.
Be aware that too much iodine can aggravate the thyroid and worsen existing thyroid conditions, so consult with a healthcare practitioner and consider getting tested for iodine deficiency before you supplement.
B Selenium
This mineral plays a crucial role in the proper functioning of the thyroid gland, while research shows that too-low selenium intake increases the risk of thyroid disease. Historically, much of the selenium in American diets comes from animal-based foods, although another great source is Brazil nuts. Research shows that those with celiac disease are often deficient in selenium.
Selenium supplements can be beneficial for those with Hashimoto’s disease since they support the body’s manufacture and use of thyroid hormone.
Work with a healthcare practitioner to get the green light on selenium supplementation.
C Zinc
The mineral zinc plays a part in the production of thyroid hormones. Without enough zinc in your body, thyroid hormones are hard-pressed to do their job. Research shows when overweight women with hypothyroidism take zinc and selenium supplements, their thyroid health improves.
If you take a zinc supplement, make sure it’s properly balanced with copper to counteract zinc’s action of blocking copper absorption. ●
SELECTED SOURCES “Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto’s thyroiditis . . . ” by Y. Hu et al., Clinical and Translational Science, 7/21 • “Iodine,” 11/5/24; “Selenium,” 4/15/24, National Institutes of Health, https://ods.od.nih.gov • “Nutrition and thyroid disease” by L.H. Duntas, Current Opinion in Endocrinology, Diabetes and Obesity, 12/1/23 • Personal communication: Catherine Shanahan; Jacob Teitelbaum • “A concise review of Hashimoto thyroiditis (HT) and the importance of iodine, selenium, vitamin D and gluten on the autoimmunity and dietary management of HT patients . . . ” by M.I. Liontiris and E.E. Mazokopakis, Hellenic Journal of Nuclear Medicine, 1–4/17 • “Selenium and thyroid diseases” by F. Wang et al., Frontiers in Endocrinology (Lausanne), 3/24/23
Thyroid disorder linked to dementia
A recent observational study found that people with hypothyroidism (underactive thyroid) were 80 percent more likely to develop dementia than those that did not have thyroid issues. The study, which involved over 7,000 people newly diagnosed with dementia, did not find a correlation between dementia and hyperthyroidism (overactive thyroid).
“While more studies are needed to confirm these findings, people should be aware of thyroid problems as a possible risk factor for dementia and therapies that could prevent or slow irreversible cognitive decline,” said study author Chien-Hsiang Weng, MD, MPH, of Brown University.
Weng noted that thyroid disorders may also contribute to dementia symptoms that may be reversible with proper medical treatment.
SELECTED SOURCES “Thyroid disorders and dementia risk” by D.R. Wieland et al., Neurology, 7/6/22 • “Thyroid problems linked to increased risk of dementia,” American Academy of Neurology, www.AAN.com, 7/6/22
find hidden objects
Find 10 hidden objects in the picture.
Live in the
Swim in the sea.
Drink in the wild air.
—Ralph Waldo Emerson
