Variations on ramen noodle salad — where crumbled dry ramen noodles stand in for croutons in a bowlful of shredded veggies and tossed in a tangy-sweet Asian dressing — have been turning up at potlucks for decades. This modernized version, lightly adapted from Amy Thielen’s “Company: The Radically Casual Art of Cooking for Others,” is lighter and less sweet than most, but just as irresistible.

Tossing the noodles and nuts first in a little simple syrup and oil and baking them as you would homemade granola adds an extra layer of toasty crunch. Protein-rich almonds and sesame seedsmakes it filling enough to serve as a vegetarian main dish. Ditching the flavor packets saves sodium. You can substitute a different sweetener for the sugar. RECIPE HERE. Serves 8 to 10 as a side, 4 to 5 as a main. – Susan Puckett

Ingredients

Ramen-Almond Brittle:

• 2 (3-ounce) packages ramen noodles (flavor packets discarded)
• 1 ½ cups (6 ounces) sliced almonds
• 3 tablespoons sugar
• 2 tablespoons water
• 5 tablespoons vegetable or any neutral-tasting oil
• ¼ teaspoon fine sea salt

Sesame Dressing:

• 1 tablespoon finely grated ginger
• 3 tablespoons maple syrup
• 3 tablespoons fresh lime juice
• 1 ½ tablespoons light soy sauce
• 2 tablespoons neutral oil
• 2 tablespoons toasted sesame oil
• 1 teaspoon unseasoned rice vinegar
• ½ teaspoon fine sea salt
• ¼ teaspoon freshly ground black pepper

Salad:

• 10 cups (about 1 ½ pounds) trimmed, rough-chopped bok choy or napa cabbage (about 1 pound), or a combination
• 1 cup trimmed and thinly sliced scallions
• 2 tablespoons sesame seeds

Instructions

1. Make the brittle: Preheat the oven to 325 degrees. Split the ramen in half, break into bite-size pieces, and combine in a bowl with the almonds; set aside.
2. In a small saucepan, combine the sugar and water and bring to a boil over medium heat. Cook, stirring, for about a minute, or until the sugar dissolves. Stir in the oil and salt and pour the sugar syrup over the ramen and almonds; toss to coat.
3. Spread out on a baking sheet, season with a few grindings of pepper, and bake until the noodles and almonds darken to a shade of caramel-brown, about 20 minutes. Remove from the oven and allow to cool.
4. Make the dressing: In a small jar, combine the ginger, syrup, lime juice, soy sauce, neutral oil, sesame oil, vinegar, salt, and pepper and shake until emulsified.
5. Make the salad: Toss together the bok choy or cabbage and scallions in a large bowl with the sesame seeds. No more than 20 minutes before serving, add just enough of the dressing to coat the leaves and toss. Mix in half the brittle and toss again. Pile the rest of the brittle on top of the salad and serve immediately.

Note: The ramen softens the longer it sits, changing the texture — but it will still taste delicious.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Organizers of Breast Cancer Awareness Month are emphasizing the need for more than mere awareness of the disease.

“We know that to help those facing breast cancer, awareness alone isn’t enough,” reads the website of the National Breast Cancer Foundation, Inc. “This October, get involved. Get screened. Make a donation. Take action. Make this (month) about more than awareness.”

Every day, more than 700 women in the U.S. alone are diagnosed, and the struggle extends every day.

TV host Robin Roberts, 62, is a survivor.

“I can’t stress enough how important it is to get screened and checked for all cancers — and to do self breast-exams,” Robert says on the site.

She found a lump in a self-exam. That’s how 40% of all cases are detected.

The National Breast Cancer Foundationsays that people can take action to lower some, but not all, risk factors. Those include:

• Lack of Physical Activity:  A sedentary lifestyle with little physical activity can increase your risk for breast cancer.
• Poor Diet: A diet high in saturated fat and lacking fruits and vegetables can, too.
• Being Overweight or Obese: So can being overweight or obese. Your risk is increased if you have already gone through menopause.  
• Drinking Alcohol. Frequent consumption can increase risk; the more you drink, the greater the risk.

Talk to your doctor about your health questions and do what you can to raise awareness, offer support, and take action.

As temperatures drop, here’s the soup to bid farewell to summer: a pot-full of the season’s harvest that’s fillingyet light, brightened with fresh tomatoes, corn kernels, and basil added at the end. This recipe is lightly adapted from “Simply Tomato” by Martha Holmberg (Artisan, $30).Serves 4 to 6. — Susan Puckett

Ingredients

• 4 ears of corn, husked
• 1 quart low-sodium chicken broth, vegetable broth, or water, plus more as needed
• Kosher salt
  4 tablespoons olive oil or butter
• 1 to 2 cups cubed zucchini or summer squash
• ½ cup chopped onion
• ¼ cup chopped scallions
• ½ cup chopped celery
• 1 garlic clove, finely chopped (plus more, to taste)
• Freshly ground black pepper
• 1 to 2 cups cubed, peeled Yukon gold or red-skinned potatoes
• 1 to 2 cupscubed tomatoes
• About ½ cup finely sliced fresh basil leaves

Instructions

1. Cut the kernels off the corncobs and set the kernels aside. Place the reserved cobs in a pot with 1 quart of the broth or water, along with a teaspoon of salt. Bring the pot to a simmer over medium heat and cook until reduced to about 6 cups, about 45 minutes.
2. While the broth simmers, heat 2 tablespoons of the olive oil or butter in a medium skillet over medium heat. Add the zucchini or squash in a single layer, season with a pinch of salt, and let cook, undisturbed, for about a minute, until lightly browned; flip and cook the other side until browned and slightly tender but not mushy. Set aside.
3. In a large soup pot or Dutch oven, heat the remaining oil or butter over medium heat. Add the onions, scallions, celery, and garlic. Season lightly with salt and pepper.
4. When the corn broth is ready, strain it and measure to see if you have 6 cups; if not, add more broth or water, then add to the soup pot, along with the potatoes and 2 teaspoons of salt. Bring to a simmer and cook until the potatoes are tender, but not mushy, 15 to 20 minutes.
5. Add the tomatoes, sauteed zucchini, and reserved corn kernels and simmer until all the vegetables are heated through. Taste and adjust seasoning as desired.
6. To serve, divide the basil among soup bowls and ladle the hot soup on top.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Brian Clark has been a hiking enthusiast for years. It’s one of the things he loves most about Boulder, Colorado, where he moved about a decade ago.

But now Brian, 55, hasadded something new to his activities.

He started lifting weights. And he’s loving it.

“I want to be stronger,” says Brian, a content marketing expert, author, and digital entrepreneur. “I’ve don’t this many times throughout my entire life, but I never really stuck with it because I didn’t have a desire to be Mr. Muscles or anything like that.

“And now after eight months, I’m kind of into it. Like, Iwant to get bigger now. You decide this at almost 56, and it’s not that easy.”

He started this year with his 18-year-old son, who’s “nowa monster, but it’s OK.”

Brian has learned to add protein to his diet and more rest to his routine.

Brian recently launched Further, a newsletter on aging well. He finds weightlifting an inspiring metaphor for life in general, especially after 50.

“We do have this drive to reinvent ourselves and to do things a little bit differently,” he says. “Yet that’s scary. That requires us to change. But if you take the same approach every day, you wake up two years from now and you’ve got a different life.”

We couldn’t have said it better! Come see us and let you show what Brian’s talking about.

A huge review of more than 1,000 studies has found that physical activity is more helpful in treating mental illness than therapy and drugs.

Researchers at the University of South Australia crunched data from studies involving more than 128,000 people and reported in the British Journal of Sports Medicine:

• Exercise has a big effect on mental health issues such as anxiety and depression – 1.5 times more effective than counseling and prescription medication, the university said.
• All activity methods were considered effective.
• Resistance exercise had the largest effects on depression, while yoga and other mind–body exercises were best at reducing anxiety.
• Moderate to intense exercise gives more impact than lower intensity.
• Programmed plans of 12 weeks showed a greater effect than exercising without a plan.

The World Health Organization says mental health issues affected 12.5% of the population globally before the Covid-19 pandemic. Experts agree that more people struggled during the crisis, which brought extra challenges for older people, often brought on by isolation and inactivity.

Now, this doesn’t mean that people should stop taking their medications or going to therapy! But it’s clear that good physical activity is good for our whole selves, including depression and anxiety.

“Our findings underscore the important role of physical activity in the management of mild-to-moderate symptoms of depression, anxiety and psychological distress,” the researchers wrote.

We’ve always known that moving your body makes you feel better in every way. Let’s show you how today!

Oven-roasted fish is one of the healthiestand easiest entrees. The tricky part is keeping it from turning dry and rubbery from overcooking. This recipe, inspired by one from “Cook Color” by Maria Zizka, offers a simpletrick for avoiding that:Set the oven temp super-low, to 250 degrees, and cook for about 20 minutes, ensuring a silky, melt-in-your-mouth texture. Thisworks best with a fattier fish with the skin attached. A smear of the Mediterranean pepper sauce, harissa, adds flavor. If you don’t have it, use a drizzle of olive oil and sprinkle of smoked paprika. The salad balances out the meal. Serves 4. – Susan Puckett

Ingredients

• 4 skin-on salmon fillets, 4 to 6 ounces each
• Fine sea salt
• Freshly ground pink peppercorns (or black peppercorns, if you don’t have them)
• 2 tablespoons mild red harissa (Moroccan red pepper sauce, such as Mina brand)
• 5 tablespoons extra-virgin olive oil
• 1 small shallot, thinly sliced
• 3 tablespoons red wine vinegar or sherry vinegar
• 1 small head radicchio lettuce, leaves separated and torn in bite-size pieces
• 1 heart of romaine lettuce, trimmed and sliced in bite-size pieces
• Ground sumac, for sprinkling (optional)

Instructions

1. Preheat the oven to 250 degrees. Line a baking sheet with parchment paper.

2. Place the salmon skin-side down. Season with salt and pepper. Rub the harissa into the salmon and drizzle with 1 tablespoon of the olive oil. Bake 20 to 25 minutes, depending on the thickness, just until the center becomes slightly opaque for medium-rare.

3. Place the shallot, vinegar, and a pinch of salt in a small bowl. Let soften for about 5 minutes, then whisk in the remaining 4 tablespoons of olive oil.

4. Place the lettuces in a large bowl. place in a large bowl. When the salmon is almost done, drizzle with the shallot dressing and toss gently with your hands to coat the leaves.

5. If desired, sprinkle the salmon generously with sumac. Serve warm or chilled, with the salad on the side. 

Susan Puckett is an Atlanta-based food writer and cookbook author.

The recent death of “Margaritaville” singer Jimmy Buffett from skin cancer at 76 is a good reason to think about the disease.

Buffett’s website said he had Merkel cell carcinoma for four years. “A rare and aggressive form of skin cancer, Merkel cell is diagnosed only about 2,500 times a year in the United States, and until recent years it had carried a life expectancy of five months,” The New York Times reported.

Most skin cancers are diagnosed in people over 65. Skin cancer is the most commonly diagnosed cancer in the United States, with 1 in 5 getting it by age 70. It is also the most preventable, according to the National Council on Aging.

Skin cancer is usually treated successfully, and early diagnosis helps.

It is also usually preventable. The council says, “It’s never too late to change your habits and reduce your risk of skin cancer. It’s important to protect your skin from UV radiation year-round, including on cloudy and hazy days.”

To reduce risk the CDC says:

• Avoid sun or stay in shade during hottest hours.
• Wear clothes that cover arms and legs, and a wide-brimmed hat to shade your face, head, ears and neck.
• Wear sunglasses, sunscreen and lip balm with a sun protection factor (SPF) of 30 or higher, and both UVA and UVB (broad spectrum) protection.
• Avoid indoor tanning.
• Examine your skin once a month and tell your doctor about any changes. Annual skin-care checks with a dermatologist are also commonly suggested.

Watermelon and feta have made a popular snack in the Mediterranean for ages. The combo has caught on elsewhere, too, usually in the form of a salad. In his new cookbook, “I Could Nosh: Classic Jewish Recipes Re-vamped for Everyday,” Jake Cohen provides the perfect appetizer for a sunny cocktail gathering or lunch. Ample olive oil in the skillet to cover the bread’s surface gives the toasts just the right crunch and helps prevent the juicy topping from turning them soggy. Serves 4 to 8. – Susan Puckett

Tartines (Toasts)

• 8 ounces sourdough (or other) sturdy, unsliced bread
• 6 tablespoons olive oil (more or less, as desired)

Topping

• 12 ounces watermelon, cut into ¼-inch cubes (about 2 cups)
• 6- to 8- ounces feta cheese, cut into ¼-inch cubes
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 2 tablespoons minced fresh mint
• 2 scallions, trimmed and thinly sliced
• Kosher salt and freshly ground black pepper

Instructions

1. Make the toasts: Cut the bread into thick (3/4-inch) slices. Pour 2 tablespoons of olive oil in a cast-iron or nonstick skillet over medium-high heat.
2. When hot, add enough bread slices to fill the pan and let them sizzle for a minute or two until golden-brown and crispy. Flip the bread, adding a little more oil if the pan is dry,and cook a minute or two longer until crispy. Remove to a plate and set aside. Cut in half if the pieces are very large.
3. Make the topping: In a large bowl, toss together the watermelon, feta, olive oil, lime juice, mint, scallions, and salt and pepper to taste.
4. To assemble: With a slotted spoon, heap the mixture onto the toasts and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

No one’s sure where we got the idea that 10,000 is the ideal number of steps everybody should take every day. It doesn’t seem to be based on anything scientific or medical. And the number might be daunting to people who are new to the idea of daily exercise.

But a new analysis says the magic number is just 4,000 steps a day to reduce the risk of dying of any cause.

A team of Polish researchers analyzed 17 studies that followed more than 200,000 people for an average of just over seven years.

“The analysis showed that benefits began at around 2,300 steps per day, which was associated with a significant reduced risk of dying of cardiovascular disease. At around 4,000 steps, the risk of dying of any cause also began to fall significantly. Both figures — which represent medians — are under the 5,000-step limit for what the study notes is normally considered to be a sedentary lifestyle,” The Washington Post reported.

“But there were benefits beyond these numbers: Every extra 1,000 steps was associated with a 15 percent reduction in the risk of dying of any cause, while an increase of 500 steps per day was associated with a 7 percent reduction in the risk of death of cardiovascular disease, the study said.”

Any movement is good – but remember that walking is just the first step (no pun intended) to fitness and health. Come see us today and we’ll show you what’s next.

Puttanesca refers to an Italian pasta sauce invented in the mid-20^th century in Naples consisting of tomatoes, anchovies, olives, red pepper flakes, and other bold flavors typically served over spaghetti noodles. In this slight adaptation from “Good Catch” by Valentine Thomas, those ingredients are paired with mild fish fillets instead for a protein-forward variation that will work with any mild fish, fresh or frozen. Serves 4. – Susan Puckett

Ingredients

• 4 (6- to 8-ounce) white mild fish fillets (such as snapper or grouper)
• 2 tablespoons extra-virgin olive oil
• 4 garlic cloves, sliced
• ½ teaspoon red pepper flakes (plus more, to taste)
• 1 (2-ounce) can anchovy fillets packed in olive oil, drained and coarsely chopped
• 1 medium shallot, sliced
• 2 tablespoons drained capers
• ½ cup pitted and coarsely chopped kalamata olives
• ½ cup dry white wine
• 1 (28-ounce) can whole plum tomatoes
• 2 teaspoons sugar
• ¼ cup chopped fresh oregano, basil, or parsley leaves (plus more for garnish)
• 1 medium lemon, thinly sliced
• 2 tablespoons unsalted butter

Instructions

1. Preheat the oven to 350 degrees. Pat the fish dry with paper towels.
2. In a large, oven-proof skillet over medium-high heat, heat 1 tablespoon of the olive oil.  When the oil is shimmering, add the garlic, red pepper flakes, anchovies, and shallot; cook and stir until the garlic is golden and the anchovies are almost completely dissolved, about 5 minutes.
3. Stir in the capers, olives, and wine and let everything simmer for 5 minutes. Add the tomatoes, sugar, and herbs and simmer for another 10 to 15 minutes, until the tomatoes have softened up a bit, gently breaking them up with the back of a wooden spoon to pop them open as they cook. Taste for seasoning, and if you prefer more heat, add a few more shakes of red pepper flakes.
4. Place the fish fillets in the skillet, spoon some of the tomato sauce in the pan over them, top with the lemon slices, and place the skillet in the preheated oven for 10 to 15 minutes (depending on the thickness of the fillets), until the fish is cooked through.
5. Remove from the oven and stir the butter and remaining olive oil into the sauce until the butter melts. Serve the fish fillets and sauce over rice and garnish with more herbs.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

As if better balance, improved heart health, and sounder sleep weren’t enough to get you into strength training, here’s one more reason that might do the trick:

Weightlifting is good for your skin.

That’s the finding of a study published in Scientific Reports, which found that both aerobic exercise and weight training altered gene expression and improved the underlying health of facial skin cells and tissue.

Participants in the study saw their skin grow “more youthful at a cellular level” after they began exercising, one of the researchers said – and the biggest boost came from weightlifting.

Researchers examined 56 middle-aged Japanese women who were sedentary, then got them exercising – some in cardio, some in weightlifting. Both kinds of exercise improved their skin on some levels.

“But only resistance training bumped up the thickness of the dermal layer, apparently by increasing the activity of several specialized genes that pump out proteins designed to build and strengthen connective tissue,” The Washington Post reported.

The study was imperfect and not completely conclusive, researchers said. And it’s still necessary to wear sunscreen and cover the skin with clothing when you’re exercising outside.

But the study suggests it’s possible that exercise – and strength training in particular – can make your skin look better.

Like we said – it’s one more good reason to start!

Larb is a meat salad of Laotian origin that often appears on Thai menus and is easy to make at home. Ground beef, pork, and chicken are the typical proteins used. This vegetarianversion, based on one in “Perfectly Good Food” by Margaret Li and Irene Li, subs crumbled tofu while using the same spicy, sweet, sour and savory flavorings. Generous handfuls of chopped greens and herbs rev up the flavor, aroma, and nutrient value of the mild tofu mixture; feel free to supplement with chopped nuts or bits of just about any vegetable lurking in your crisper. Spooned in cool lettuce leaves and eaten like a taco. Serves 4. – Susan Puckett

Ingredients

Sauce:

• 1 ½ tablespoons fish sauce
• 1 ½ tablespoons soy sauce
• 2 teaspoons lime juice or rice vinegar
• 1 teaspoon honey or sugar
• Pinch of chile flakes, or to taste

Tofu:

• 1 (14- to 16-ounce) package firm tofu
• 1 tablespoon vegetable oil (plus a little more, if needed)
• ½ cup diced shallots or onions
• 2 garlic cloves, minced (or more, to taste)
• 1 ½ cups chopped spinach
• 2 cups roughly chopped or torn fresh herbs, including soft stems (any combination of basil, cilantro, mint, or flat-leaf parsley)
• Kosher salt
• Chopped peanuts or cashews (optional)
• Romaine lettuce leaves

Instructions

1. Make the sauce: In a small bowl, stir together the fish sauce, soy sauce, lime juice or vinegar, honey or sugar, and chile flakes to taste.
2. Make the tofu: Wrap the block of tofu in a kitchen towel and set a heavy skillet on top for about 10 minutes to press out the liquid. Then crumble and set aside.
3. Heat the oil in a large skillet over medium-high heat. Add the shallots or onions and cook until softened, about 4 minutes. Then add the garlic and cook one minute more.
4. Stir in the tofu and cook 6 to 8 minutes until heated through, pressing it into the hot pan to help it brown a bit (add a little more oil if it starts to stick to the pan).
5. Mix in the spinach and cook a minute or two, just until wilted. Then turn off the heat and stir in the herbs.
6. Taste and season with salt as desired. Serve in lettuce leaves with chopped nuts, if desired.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

We tend to think of tomatoes as a vegetable rather than the fruit it technically is. This salad, adapted from Martha Holmberg’s “Simply Tomato,” is a dazzling reminder. The tomatoes, chile, herbs, pistachios, and tangy dressing boost the complexity while toning down the sweetness that’s typical of many fruit salads. Pomegranate molasses is a popular Middle Eastern condiment that’s pulls these flavors together beautifully, but if you have trouble finding it you can boil down pomegranate juice to make your own, or substitute bottled balsamic glaze.A smear of whipped ricotta makes a creamy canvasfor this artful, vitamin-packed tribute to summer. Serves 4. RECIPE HERE – Susan Puckett

Ingredients

Dressing:

• 2 tablespoons pomegranate molasses
• 2 teaspoons balsamic vinegar or sherry vinegar
• 1 teaspoon sugar, or to taste
• 1 teaspoon finely chopped fresh jalapeno or serrano chile
• ½ teaspoon kosher salt, or to taste
• Pinch of Aleppo pepper or chile flakes

Salad:

• 1 pound fresh tomatoes, cored and cut into chunks, or halved cherry tomatoes
• ½ pound plums, pitted and cut into wedges (or peaches)
• ½ pint blueberries
• ½, cup roughly chopped fresh herbs (cilantro, basil, mint, or a combination)
• 2 tablespoons extra-virgin olive oil
• 1 cup whipped ricotta (optional, directions follow)
• ½ cup chopped lightly toasted pistachios (optional)

Instructions

1. Make the dressing: In a medium bowl, whisk together the pomegranate molasses, vinegar, sugar, chile, salt, and Aleppo pepper or chile flakes. Let the dressing sit for 10 minutes, tasting and adjusting the seasoning as desired.
2. Make the salad: In a large bowl, combine the tomatoes, plums, and blueberries. Pour on the dressing, toss gently, let the juices mingle a few minutes, then taste and adjust seasoning.Fold in the herbs, drizzle with olive oil, and toss again. 
3. If desired, smear about ¼ cup of the whipped ricotta on the bottom of each serving plate. Top with the fruit salad, sprinkle with pistachios, if using, and serve immediately.

Note: To make whipped ricotta, place 1 cup whole-milk ricotta in a food processor and pulse a few times to break it up. Add about 2 tablespoons of olive oil and ½ teaspoon kosher salt and blend until creamy and smooth.Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

There’s been a lot of news this year about new prescription drugs to fight obesity.

Maybe you’ve heard about these medications — with names like Wegovy, and Ozempic – and wondered if they could give you a magic solution.

But how far are does your interest go?

Most people lose enthusiasm the more they learn, according to a new poll from KFF, a non-profit group that deals with health policy. It says About 6 in 10 adults are trying to lose weight, and most are interested in a safe, effective medicine. But:

• The percentage of people interested in the medicine falls to 23% if itmust be injected rather than given in a pill.
• Only 16% still want it if their insurance won’t pay for it. (Many plans do not cover these drugs, and the list price is about $1,300 a month.)
• Interest crashes to 14% when told they’d gain back the weight once they stopped taking the medication.

The new drugs fight obesity by limiting appetite. Ozempic was developed for diabetes. Wegovy is approved for obesity. Another, called Mounjaro and given the green light for diabetics, could gain obesity approval soon.

Talk to your doctor if you have questions about them. Weight loss can be complicated, and judging others is pointless.

We agree with the KFF findings. There is no magic pill for obesity, at least not yet. Maybe science will create one at some point.

But we have the healthy solution already. You know what it is, and it starts with exercise.

We’re here to help. Call us today.

Homemade tostadas are as much fun to make as they are to eat, and an easy way to turn dinnertime into party time. Corn tortillas misted with vegetable oil spray and baked until crispy stand in for fried tostada shells to cut down on the fat. Pile them on a plate, surround with fresh, healthful toppings, and invite guests to create their own mini works of edible art.

The main ingredient in this recipe from “Trejo’s Cantina,”actor-turned restaurateur Danny Trejo’s second cookbook, is Chicken Tinga, lean skinless chicken thighs simmered in chipotle-spiked tomato sauce until tender, then shredded as you would pulled-pork barbecue. It’s equally good tucked into tortillas for tacos or burritos or served atop white rice. (For a vegan option, Trejo suggests draining two 20-ounce cans of jackfruit in brine to substitute for the chickenand increasing the cooking time to about 45 minutes to allow the meaty-tasting fruit to break down). Makes 12 tostadas. RECIPE HERE. – Susan Puckett

Ingredients

Quick Pickled Red Onions:

• 1 medium red onion, thinly sliced
• 1 teaspoon salt
• ¾ cup cider or distilled white vinegar

Chicken Tinga:

• 2 tablespoons vegetable oil
• ½ medium white onion, thinly sliced
• 2 or 3 garlic cloves, minced
• 1 ½ pounds boneless, skinless chicken thighs
• 1 (15-ounce) can tomato sauce
• 3 tablespoons chopped canned chipotle peppers in adobo sauce
• Salt to taste

Baked Tostada Shells:

• 12 (6-inch) corn tortillas
• Nonstick vegetable oil spray
• ½ teaspoon salt

Garnishes:

• 1 cup sour cream or Greek yogurt
• ½ cup chopped cilantro
• ½ medium white onion, diced

Instructions

1. Make the Quick Pickled Onions: Place the onions in a glass jar, sprinkle with salt, add the vinegar, and close the lid tightly. Shake and refrigerate for at least 30 minutes.
2. Make the Chicken Tinga: In a large skillet with a lid, heat the oil over medium heat until shimmering. Add the onion and cook, stirring occasionally, until soft and translucent, about 5 minutes. Add the garlic and cook another minute.
3. Increase the heat to medium-high and add the chicken Cook, without stirring, to lightly brown the chicken pieces, about 3 minutes. Add the tomato sauce and chipotles, reduce the heat to medium-low, and cover with the lid.
4. Allow the mixture to simmer, stirring occasionally, until the meat is very tender and shreddable, about 20 minutes. Taste and season with a little salt, if desired.
5. Remove from the heat and shred the chicken with two forks, pulling in opposite directions with the fork tines.
6. Bake the Tostada Shells:While the chicken simmers, preheat the oven to 400 degrees. Arrange the tortillas in a single layer on baking sheets, mist on both sides with cooking spray, and sprinkle lightly with salt. Bake for 5 minutes, flip the tortillas over, and bake 5 to 10 minutes longer until golden brown and crispy.
7. To assemble the tostadas: Top each tostada shellwith about ¼ cup of the chicken tinga, a dollop of sour cream or yogurt, pickled onions, cilantro, and white onion. Serve immediately.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Judy Young has been swimming since she was a child. But this year was her first time competing at the National Senior Games.

Judy, of Youngstown, New York, is 97. She underwent two surgeries last year and says swimming helped her recover.

She’s dedicated to remaining active and enjoying her life.

“I don’t have many friends left. Fortunately, I’ve made new friends and younger friends, so in order to keep up with them, I have to get up and get moving,” she says.

Her advice applies to anyone of any age, whether you want to swim or not.

“Keep moving, if it’s just walking. Just don’t spend your days sitting,” she says. “If you want to be active, it’s very active to be. You just have to make up your mind and do it.”

Almost 12,000 people over 50 competed at the games in Pittsburgh. Judy was one of 28 to receive national recognition as a Humana Game Changer, which celebrates athletes’ commitment to healthy aging and their inspiration to others.

“Judy’s passion for swimming is proof age isn’t an obstacle to engaging in activities that bring joy and promote well-being,” said Julie Mascari, Medicare president at Humana in New York.“While not everyone has a desire to compete, I think Judy can inspire us all to change the game for active aging and challenge society’s expectations of what it means to be a senior.”

Whether you want to compete athletically, enjoy hobbies by yourself, or just stay independent longer, we can help with regular exercise that’s fun, safe and effective. Call us today.

Chicken cutlets are among the quickest and most satisfying entrees you can cook from scratch. They’re typically pounded thin, dredged in seasoned flour, dipped in egg, and coated in breadcrumbs before pan-frying. This version, adapted from one in Emma Laperruque’s “Food52 Big Little Recipes,”replaces the breading with lightly crushed seeds, creating a super-crunchy, nutty-flavored exterior without the need for grain or eggs. The original calls for sesame seeds, but Everything Bagel seasoningachieves the same effect with a more complex flavor. The side salad makes it a complete meal. Serves 2-4. – Susan Puckett

Ingredients

• ½ cup Everything Bagel seasoning (or plain white sesame seeds)
• Kosher salt
• 1pound boneless skinless chicken breasts or chicken cutlets
• 2 tablespoons neutral oil (plus more, as needed)
• 1 (12-ounce) jar quartered, marinated artichokes, drained (reserve marinade)
• 4 to 6 cups baby arugula
• 1 cup halved cherry tomatoes (optional)

Directions

1. With a mortar and pestle or in a mini food processor, roughly crush the Everything Bagel seasoning or sesame seeds slightly so some seeds are powdery, and others are left whole. (If using plain sesame seeds or unsalted bagel seasoning, stir in 3/4 teaspoon salt). Dump the mixture onto a rimmed plate or pie pan.
2. If using whole chicken breasts, cut in half horizontally (or if you purchasealready sliced chicken cutlets, leave them as they are.) Place the chicken pieces between two pieces of parchment and, with a rolling pin or the bottom of a skillet, pound to an even ¼-inch thickness.Dredge the pounded chicken in the seed mixture on both sides, pressing firmly to coat.
3. Set a large, cast-iron skillet over medium heat and add 2 tablespoons of oil, swirling to coat the bottom.
4. Drop a few seeds into the pan and when they instantly sizzle) but don’t burn), add a few pieces of chicken in a single layer without crowding the pan.
5. Cook for 2 to 4 minutes per side until outside is lightly browned and inside is cooked through (adjusting heat as needed if it browns to quickly). Transfer to a cooking rack, sprinkle with a little salt if desired, and repeat with remaining chicken, adding a little more oil of needed.
6. Meanwhile, in a large bowl, combine the artichokes, arugula, tomatoes (if using), and a pinch of salt. Toss with enough reserved artichoke marinade to coat.
7. Serve the chicken while hot alongside the salad.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Roy Englert survived not only World War II in the Navy, but he also survived being part of the historic D-Day invasion.

Decades later, he’s also managed to become just one of two competitors to participate in all of the National Senior Games, which have been held every two years, essentially, since 1987.

“I’ve always had good luck,” he said recently in a Defense Department article highlighting his most recent accomplishments at the senior games in Pittsburgh in July. He’s received plenty of media attention over the years, including articles in the New York Times.

Roy was one of 12,000 competitors in Pittsburgh this year, and the only one in his age category in the 400 meters. He said he was running just to finish, and he did.

He also was a recipient of the Humana Game Changer award, given by the event sponsor, for “exemplifying healthy aging and for providing encouragement, motivation, and inspiration for all seniors to live healthy lifestyles.”

Roy didn’t start running till he was 60. He retired at 73 from his career as a lawyer with the Treasury Department.

He says his physical fitness has helped him stay healthy and positive all these years. And he has simple advice for anyone asking about his longevity.

“You just get out there and you go as fast you can for as long as you can,” he says. “Keep moving, keep moving, keep moving. That’s the key to it. You gotta just keep moving.”

>Watch a video interview at the National Senior Games website.

Zucchini is high in fiber and low in calories, with lots of potassium and vitamins A, B, and C.It’s also highly adaptable to all kinds of preparationsand flavor combinations. This recipe, from Cynthia Graubart’s “Zucchini Love” (Storey, $14.99), marries it with peacheson the grill for a dazzling new taste experience. Once the zucchini and peach halveshave developed some smoky flavor and lovely grill marks, pile them both atop a bed of arugula, and shower with fresh mint and crumbled feta. Then finish with a drizzle of tangy, syrupy balsamic reduction. Serves 4. – Susan Puckett

Ingredients

• 2 medium zucchinis
• 2 tablespoons extra-virgin olive oil (plus more, if needed)
• Salt and freshly ground black pepper
• 2 medium peaches
• 5 ounces arugula
• 1/4 cup fresh mint leaves, finely chopped
• 1/2 cup crumbled feta cheese
• 2 tablespoons balsamic reduction (see note)

Instructions

1. Cut each zucchini lengthwise into four slices. Brush the cut sides with the oil and season with salt and pepper. Peel, halve, and pit the peaches.

2. Heat the grill or a grill pan over medium-high heat. Place the zucchini slices and peach halves cut side down on the grill. Cook, in batches if necessary, until the zucchini is soft and the peaches show grill marks.

3. Divide the arugula among four plates. Place two slices of zucchini crossed in the center on top of each salad. Place a peach half, grilled side up, on each. Sprinkle with mint and feta. Drizzle with balsamic reduction (and a little more olive oil around the salad’s edges if you like) and serve.

Nutrition info

Calories: 133; carbohydrates, 9g; protein, 6g; fat, 12g; fiber, 2.5g

Note: If you can’t find balsamic reduction in your grocery store or specialty food market, you can make your own. Heat 1/2 cup balsamic vinegar in a small pan over low heat and cook until reduced to 2 tablespoons, 10 or 15 minutes.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

As fun as summer can be, it can also pose potential health risks, like heatstroke and dehydration. And this summer has proven to be a doozy in many parts of the US and the world.

But you can still have a fun, safe summer outside. Be sure to take no-nonsense precautions and respect Mother Nature (and your wellbeing).

1. Drink plenty of water. It increases your metabolism to help you lose weight; makes you feel full faster; and – importantly now – keeps you cooler. Plus, water is good for digestion and skin. Follow this rule of thumb: Drink between a half-ounce and 1 ounce of water for every pound of body weight, according to WebMD.
2. Avoid midday heat. Enjoy your outdoor activities when it’s cooler. If you like to garden, get your digging done around breakfast time. Then walk or jog after dusk. Play in the water when you can. Workout in our comfortable facility at any time.
3. Wear sunscreen and hats. Most people over 60 don’t use sunscreen, Consumer Reports says, even though skin cancers are rising among Baby Boomers. Use something with an SPF between 30 and 50. Use plenty and reapply often.
4. Be careful of bugs and other garden dangers. Empty flowerpots, buckets, and other water containers to prevent mosquitoes from breeding. Use outdoor repellents around the yard. Keep walkways, patios and garage floors free of hoses and other things that can trip you up.

As always, eat plenty of fresh fruit and vegetables, limit your alcohol, and get a good sleep every night.
 
We’re here to keep you moving – and it’s always safe and plenty cool in here with us! Come on down.

Piri piri is a tangy-sweet hot pepper sauce with African and Portuguese roots often sold in bottles, and for which there are as many recipes as there are barbecue sauce. Lerato Umah-Shaylor, a Nigerian food writer based in the UK, created her own version that’s as nutrient-rich as it is flavorful for her new cookbook, “Africana,” (Amistad, $37.50). This slight adaptation features drumsticks for a summery, easy-to-serve presentation, but thighs or other chicken pieces would work just as well.Serves 4-6. RECIPE HERE – Susan Puckett

Chicken and marinade:

• Juice of 2 limes
• 2 to 3 pounds chicken drumsticks (or thighs, or a combination)
• 2 teaspoons fine sea salt
• 2 garlic cloves, peeled and finely grated

Mango-Lime Piri Piri Sauce:

• 3 medium mangoes, peeled, stoned, and roughly chopped (about 3 cups)
• ½ medium yellow onion, peeled and roughly chopped
• ½ red bell pepper, stemmed, seeded, and chopped
• 1 scotch bonnet, habanero, or bird’s eye chile, stemmed and seeded (or 2, if you prefer more heat)
• 2-inch piece of ginger, peeled and roughly chopped
• 3 garlic cloves, peeled and roughly chopped
• 1/3 cup vegetable oil (or more, as needed)
• Juice of 2 limes and zest of 1 lime
• 2 teaspoons smoked paprika
• 1 teaspoon ground allspice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 tablespoons red wine vinegar
• Sea salt to taste

For serving:

Chopped fresh cilantro and lime wedges

1. Marinate the chicken:At least 2 ½ hours before serving, in a large bowl, combine the lime juice, salt, and garlic. Add the chicken and massage into every nook to coat well. Adjust one oven rack in the center of the oven and another rack about 5 inches under the broiler.
2. Make the Mango-Lime Piri Piri: In the container of a blender or a food processor, combine the mangoes, onion, bell pepper, chile, ginger, garlic, oil, lime juice and zest, paprika, and allspice. Puree to make a smooth sauce, adding a little more oil if too thick. Sprinkle in the thyme and oregano and stir to combine.
3. Spoon enough of the sauce into the bowl to coat the chicken heavily, reserving the remainder for a side sauce. Cover and refrigerate the chicken or 2 hours or overnight.
4. In a small saucepan, combine the remaining sauce with the vinegar and cook over medium-low heat for 10 minutes. Season to taste with salt. (Sauce may be stored in a sterilized jar in the refrigerator for up to a month.)
5. Remove the chicken from the refrigerator about 30 minutes before serving to bring to room temperature. Preheat the oven to 400 degrees.
6. Place the chicken on a sheet pan and roast for 15 minutes, brush with some of the piri piri sauce, and continue roasting for 15 minutes longer.
7. Remove from the oven, preheat the broiler to high, and broil for about 10 minutes, turning the drumsticks halfway through, so they are nicely charred all over.
8. Brush with a few more tablespoons of the sauce, scatter cilantro over the top, and serve with remaining sauce and lime wedges.

Susan Puckett is a cookbook author and former food editor of TheAtlanta Journal-Constitution. Follow her at susanpuckett.com.

If you’re among the statistically few older adults who exercise regularly, congratulations!

Keep it up.

But remember how important it is to get enough sleep, as well, in order to gain the most health benefits from your physical activity.

That’s the message in a new study from Britain funded by both the UK and US governments. It tracked almost 9,000 adults for more than a decade.

“Our study suggests that getting sufficient sleep may be required for us to get the full cognitive benefits of physical activity,” said Dr. Mikaela Bloomberg at University College London.“It shows how important it is to consider sleep and physical activity together when thinking about cognitive health.”

The study found that people with higher levels of activity who also slept between six and eight hours a night had better cognitive function as they matured.

But researchers also discovered that, after 10 years, the highly active people over 50 who slept on average less than six hours a night lost the advantage that exercise provided. They declined faster and had the same cognitive levels as those who didn’t exercise.

“We were surprised that regular physical activity may not always be sufficient to counter the long-term effects of lack of sleep on cognitive health,” Bloomberg said.

We find that regular exercise generally improves sleep. But if you’re struggling with sleep, be sure to talk to your doctor. And… keep moving! You need both regular rest and regular exercise to age optimally.

Fresh bell peppers, with their meaty texture and robust flavor, can make a healthy and filling stand-in for meat if served whole.In this rustic vegetarian dish, adapted from the New York Times, the peppers are roasted until the skins are caramelized, then served atop well-seasoned white beansand greens. A crumble of feta — and a dollop of yogurt if you so desire — adds a cooling touch. Pita or crusty bread soak up more of the juices. Serves 4. – Susan Puckett

Ingredients

• 4 red bell peppers (or any color)
• ¼ cup extra-virgin olive oil, plus more for serving
• Salt
• 3 cups cooked white beans (or two 15-ounce cans), rinsed
• 3 to 4 cups stemmed, chopped kale, spinach, or other dark leafy greens
• 1 large garlic clove, finely grated
• 1 tablespoon harissa paste or sauce (or ½ teaspoon smoked paprika)
• 1 teaspoon dried oregano
• Pinch of red pepper flakes
• Freshly ground black pepper
• ½ cup crumbled feta cheese
• 1 tablespoon vinegar (any kind) or lemon juice, plus more, if needed
• Plain yogurt and warmed pita or crusty bread for serving, optional

Instructions

1. Preheat the oven to 400 degrees. In a large cast-iron skillet, toss the bell peppers with 2 tablespoons of the oil and season lightly with salt. Roast on their sides, flipping halfway through, until browned and starting to wrinkle, 40 to 45 minutes.
2. Transfer the roasted peppers to a plate. To the skillet, add the beans, greens, garlic, harissa or paprika, oregano, red pepper flakes, a few grindings of black pepper, and the remaining 2 tablespoons of oil. Stir well, taste for seasoning, and sprinkle with feta.
3. Set the roasted peppers on top of the beans, return to the oven, and roast until the beans are hot and the greens wilted, about 10 minutes.
4. Drizzle the beans with the vinegar. Serve each person a helping of beans along with a whole pepper. They can core and scrape out the seeds as they eat, allowing the juices within to flavor the bean mixture.
5. Serve with pita, yogurt, and more oil and vinegar on the side, if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

If you think you’re too late for athletic competition, track & field events, and chasing gold medals, the athletes of the National Senior Games have a message for you:

Get over it!

More than 11,000 athletes over 50 are gathering in Pittsburgh this month to compete for medals in about two dozen sports, including pickleball, basketball, tennis, archery, badminton and swimming. (The pic above was from the 2019 event in Albuquerque.)

They are divided into five-year age categories. There is no age limit.

And there’s no limit to the number of inspiring stories that are brought to life at the National Senior Games. These athletes haven’t let aging – or even some of life’s more difficult challenges – diminish their zest for competition and athleticism.

“The Senior Games Movement offers proof that everyone can improve the quality of their lives at any age by staying active,” the organization says. “People who participate in local, state and National Senior Games demonstrate their ‘Personal Best’ not only in competition, but also in their ongoing quest to remain active and healthy. Their example challenges all ages to ‘Be YOUR Personal Best…For LIFE!’”

We salute all the athletes for showing that fun, dedication, and athletic excellence don’t have to fade away with age.

Working out with us can give everyone the strength, endurance and agility they need to pursue their dreams – whatever they are! Come see us and let’s get you ready for your next competition.

>Learn more about the National Senior Games here.

Tahini, that sesame seed paste best known as a component of hummus, is full of anti-inflammatory mono-unsaturated fats and essential nutrients. And its light, nutty flavor lends itself to a multitude of dishes beyond the popular chickpea dip. By blending it with ice water and a squeeze of citrus, it becomes a creamy, dairy-free sauce for this knock-out fish and vegetable casserole adapted from the famous New York spice maker Lior Lev Sercarz’s new book, “A Middle Eastern Pantry: Essential Ingredients for Classic and Contemporary Recipes.”

The simple spice blend used for seasoning the vegetables and fish calls for tangy,earthy sumac and Aleppo pepper, a mildly hot, slightly sweet chile flake that mat be a little tricky to findbut are well worth adding to your spice rack. If you don’t want to search them out, though, you can make your own blend with cumin, paprika, anda pinch of cayenne, or any othercombination of warm Mediterranean seasoning. The flavor will be slightly different, but it will still taste delicious.  Rice, couscous, farro, or any grain would make a great side. Serves 6. RECIPE HERE– Susan Puckett

Ingredients

• 1 teaspoon ground cumin
• 1 teaspoon ground sumac
• ½ teaspoon Aleppo pepper
• 2 tablespoons extra-virgin olive oil
• 2 medium yellow onions, halved and thinly sliced
• 1 ½ teaspoons fine sea salt, divided
• 1 medium bulb fennel, halved. And thinly sliced
• 2 teaspoons minced garlic, divided
• ½ lemon or lime
• 1 ½ pounds cod fillet (1 1/2 to 2 inches thick), cut in 6 equal pieces, or other thick white fish
• 1 cup Tahini Sauce (recipe follows)
• ½ cup chopped cilantro
• 3 tablespoons toasted pine nuts

Instructions

1. In a small bowl, mix cumin, sumac, and Aleppo pepper; set aside.
2. In a large, heavy-bottomed skillet with a lid, heat the oil over medium heat. Add the onions and 1 teaspoon of the salt; stir to combine. Cover and cook, stirring once or twice, until lightly browned and very soft, about 10 minutes.
3. Add the fennel, 1 teaspoon of the garlic, and half the spice blend, stir to combine, then cover and cook until the fennel is crisp-tender, about 5 minutes. Remove the pan from the heat and squeeze the lemon or lime over the mixture.
4. Spoon the fennel and mixture into the bottom of a 10-inch metal, clay, or glass pan and spread in an even layer.
5. Season the fish with the remaining spice blend and ½ teaspoon of salt. Arrange the fish on top of the fennel and onions; if the fish are 2 inches thick, put them on their sides for even cooking. Bake until the fish is about three-quarters of the way cooked, about 8 minutes. Remove from the oven and heat the broiler.
6. While the fish is baking, place the Tahini Sauce in a small bowl and whisk in half the cilantro and the remaining teaspoon of garlic. Spoon the sauce evenly over the fish and vegetables, set the pan under the broiler, and broil, turning the pan as necessary, until lightly browned in spots and fish is cooked through, about 3 minutes.
7. Sprinkle with pine nuts and remaining cilantro and serve hot.

Tahini Sauce

Makes 1 cup

• ½ cup water
• Handful of ice
• ½ cup tahini
• Juice of 1 medium lemon or lime
• Fine sea salt to taste

1. In a measuring cup with a spout, mix the water and ice and stir until very cold. Remove the ice.
2. In a medium bowl, whisk together the tahini and half the lemon or lime juice. Slowly drizzle in the ice water, whisking constantly, until creamy and smooth. (If the sauce breaks, whisk in a little more ice water a few drops at a time until it comes together.)

3.Taste and season with salt and more lemon or lime juice, if desired. If not using immediately, cover and refrigerate for up to 3 days.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Healthy behaviors like physical exercise are known to help prevent serious diseases such as cancer, diabetes and heart disease.

But did you know they might also lower the risk of Subjective Cognitive Decline?That’s a medical term for worsening or more frequent memory problems.

And it’s more likely to afflict mature adults who have at least one chronic health condition. It’s most common among adults with chronic obstructive pulmonary disease (COPD) or heart disease, or who have had a stroke.

The US Centers for Disease Control and Prevention highlights eight steps to improve brain and body health alike.

1. Quit smoking.
2. Prevent and manage high blood pressure.
3. Prevent and manage high cholesterol.
4. Maintain a healthy weight. Adopt a lifestyle that includes healthy eating and regular exercise.
5. Get enough sleep. A third of adults report they usually don’t. Exercise can help.

6. Stay engaged in life and community. Our location is a great source of social interaction.
7. Manage blood sugar if you have diabetes.
8. Drink in moderation, if at all.

Most of us know that these things are good for our bodies. But if that’s not enough motivation to start exercising and eating right, then the benefits to your brain should get you to come see us and start exercising today.

It’s never too late to see profound improvements to quality and length of life.

It’s easy to scarf down a bagful of salt and vinegar potato chips in a sitting. This recipe, adapted from one in The New York Times, captures that irresistible tastein a side dish that’s all-natural, filling, nutrient-rich, and a great source of energy. Soft, flaky sea saltaddssubtle crunch and bursts of clean, bright flavor. With the balance of vinegar, only a sprinkle should do the trick. Serves 4-6. — Susan Puckett

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar or wine vinegar, plus more if desired
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• 2 pounds Yukon gold or red-skinned potatoes, scrubbed and cut into 1-1-inch chunks
• Minced chives or green onion tops, for serving (optional)
• Flaky sea salt, for serving

Instructions

1. Preheat the oven to 425 degrees. In a small bowl, whisk together the oil, 1 tablespoon of the vinegar, salt, and pepper.
2. Place the potatoes on a sheet pan, drizzle with the oil and vinegar mixture, toss well and spread out in a single layer, cut-side down.
3. Place in the preheated oven and roast for 15 minutes; toss and roast for 15 to 20 minutes more, or until the potatoes are tender enough to be easily pierced with a fork.
4. Drizzle the remaining vinegar over the cooked potatoes, toss, sprinkle with chives or green onions, if using, and season to taste with flaky sea salt. Add an extra shot of vinegar if you like. Serve while hot.

Susan Puckett is an Atlanta-based food writer and cookbook author.

If you think it’s expensive to eat right and exercise regularly, just consider the cost of being cheap with your health.

For example, some people drink so many sodas that eliminating them could save almost $1,000 a year.

That’s from health coach Kathryn Eyring, who presented “It’s Cheaper to be HealthyThan It Is to be Sick” at the Functional Aging Summit, an annual event for fitness professionals who serve people over 50.

We hear similar complaints about fitness all the time. People tell us they can’t afford to exercise. We’re not even sure what that means, since exercise doesn’t actually cost anything, and there are options for everyone.

But… we also notice a lot of those folks spending $5 a day on a Starbucks drink, hundreds of dollars eating out and drinking, and who knows how much on Netflix and all the other subscription TV services that no one thinks twice about these days.

Unhealthy habits lead to untold financial costs – doctor visits, sick days, missed opportunities, prescription medications, new clothes, etc.

But a healthy diet and regular exercise pay off their investment countless times over. Kathryn points out that muscle mass lowers sugar levels; that exercise reduces costs of cardiovascular disease, heart disease, and obesity; and it improves bone health and balance.

So, please think about what’s at the root of the “I can’t afford it” excuse before you pour your next soda while sitting in front of the tube.

We think you’re worth it.

No. We know it.

Fish in Crazy Water is a classic Neapolitan dish in which fish is poached in liquid infused with tomatoes, olive oil, and other flavorings. This version, adapted from a recipe in “Italy on a Plate: Travels, Memories, Menus,”is fast, easy and delicious. The silky texture of the sauce created in the pan is due to the seemingly high proportion of heart-healthy olive oil, much of which will remain in the bottom of the pan. Dial back that amount as you wish.  Serves 3-4. – Susan Puckett

Ingredients

• 2/3 cup extra-virgin olive oil
• 2 large cloves garlic, smashed
• 1 medium white or yellow onion, diced
• 3 stalks celery, trimmed and diced
• 1 pint cherry tomatoes, halved
• ½ cup pitted, halved kalamata olives
• ¼ cup capers, drained
• 3 or 4 white fish fillets, such as flounder, sea bass, or cod
• 1 tablespoon minced Italian parsley
• ½ teaspoon salt

Instructions

1. Heat the olive oil in a large, lidded skillet over medium heat. Add the garlic, onion, and celery, and sauté for 5minutes, or until tender. Stir in the tomatoes, olives, capers, and parsley.
2. Place the fillets on top of the vegetables and sprinkle each with salt. Add enough water to the skillet to just cover the vegetables, making sure it only reaches the bottom of the fillets.
3. Cover the skillet tightly with the lid and cook over medium heat for 5 to 10 minutes, depending on the thickness of the fish, until the fish is opaque and flakes easily.
4. Place a fillet on each of 3 or 4 shallow bowls or rimmed plates and spoon some of the vegetables and broth over each.

Susan Puckett is an Atlanta-based food writer and cookbook author.

How many push-ups can you do?

The answer could be helpful to keeping your heart healthy, according to a study by Harvard and other institutions published by the American Medical Association.

Cardiovascular disease remains the No. 1 killer worldwide. Contributing factors include diet, smoking, drink – and exercise. But predicting an individual’s likelihood to develop heart disease has been problematic. This survey seems to say that a quick test can act as a simple, no-cost and generally effective crystal ball.

The researchers studied the health of hundreds of men over several years. They didn’t set out to examine push-ups. But the data revealed that men who could complete 11 or more went on to have lower risk of heart attack and other cardiovascular problems later in life.

Men who could do 40 push-ups were 96 percent less likely to develop problems than those who couldn’t manage more than 10. 

If you’re concerned, ask your doctor about how exercise and diet can lower your risk. We can get you started in the right direction or help keep you going if you’ve already begun your fitness journey.

It’s important to resist drawing universal conclusions from one study. But it’s also undeniable that healthier living leads to longer and better living.

So, like an Army sarge might say, Drop and see how many you can do. And let it be the start of a positive, healthy journey

Prik nam pla is the name of that little bowl of spicy, tangy, slightly sweet sauce on tables at Thai restaurants. The essential components are fish sauce, lime juice, chiles, and a touch of sweetener.Here, a version of that super-simple formula serves as a dressing for a light and lively whole-meal salad of rice noodles (often sold as pad thai noodles), shrimp, and a few vegetables and herbs. It’s based on one in Nigel Slater’s “A Cook’s Book.” Serves 2-3. RECIPE HERE– Susan Puckett

Ingredients

• 2 tablespoons fish sauce
• 2 tablespoons mirin (sweet rice wine, found in Asian food sections)
• 1 tablespoon rice vinegar
• 1 tablespoon light soy sauce
• Juice of 2 or 3 limes (about 6 tablespoons)
• 1 minced chile pepper (Thai, serrano, or whatever you have), or dried red pepper flakes to taste
• 1 minced garlic clove (optional)
• 8 ounces peeled, large raw shrimp
• ½ medium cucumber, peeled
• 1 small carrot, grated (optional)
• 1 cup coarsely chopped cilantro leaves
• ¼ cup coarsely chopped mint leaves
• 4 ounces flat rice noodles (as for pad thai)
• 2 tablespoons peanut or vegetable oil

Instructions

1. In a medium mixing bowl, combine the fish sauce, mirin, rice vinegar, soy sauce, lime juice, chile or pepper flakes, and garlic (if desired.) Add the shrimp, toss to coat, and set it aside for about 30 minutes, while you prepare the rest of the dish.
2. Cook the noodles in a pot of boiling water according to package directions; drain in a colander.
3. In a large skillet, heat the oil over medium-high heat. With a slotted spoon, add the shrimp, reserving the marinade, and let them cook for 2 minutes, just until they turn pink.
4. Remove the shrimp to a large bowl and set aside. Then pour the marinade into the empty skillet and allow it to simmer for a couple of minutes until it’s reduced by about half.
5. Add the drained noodles to the bowl, along with the cucumbers, carrot (if using), cilantro, and mint. Pour the hot marinade over the mixture and toss well. Serve warm or at room temperature.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Everybody has felt lonely at some point or another.

But chronic loneliness is something else – and something altogether sinister, for individuals and for society.

“It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death,” US Surgeon General Dr. Vivek H. Murthywrote this month in his report on “Our Epidemic of Loneliness and Isolation.”

It gets worse. Murthy says, “The mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day,and even greater than that associated with obesity and physical inactivity.”

Social isolation is especially acute for many people later in life. Some have lost life partners and live alone, and some have stopped going to work, while adult children often have moved far away.

We believe that fitness facilities such as ours are crucial to helping people of all ages be physically fit – and socially connected to whatever degree you like.

When you regularly workout with us, you find support, encouragement and accountability. And — importantly — you find it’s mutual, meaning other people need you, too. We’ve seen countless members find positive relationships of all kinds here – from casual acquaintances like some people find at a favorite watering hole… to fully committed friendships and romantic partnerships … to the enjoyment of group outings.

Even if none of that appeals to you, we believe you’ll gain valuable social interaction just by coming to work out with us a few times a week.

There’s no need to be lonely. Come see us today.

Even if you’re inclined to pick the anchovies off a pizza or Caesar salad before biting in, you shouldn’t discount the value of keeping a tin or jar of the tiny, briny fish within easy reach in your cabinet or fridge. When finely minced and blended with the right ingredients to balance their funkiness, they can bring a welcome savory flavor todishes that could use a lift of excitement. And as a bonus, they’ll supply you with heart-healthy omega-3 fatty acids and other nutrients.

These easy meatballs, adapted from “A Cook’s Book” by Nigel Slater (Ten Speed, $45), are a case in point. After mixing, they’re dredged lightly in flour and cooked in a sizzling skillet of butter and olive oil, giving them an extra- crispy and browned exterior. Then the excess fat is drained off, and a light sauce is made with chicken broth and the tasty bits in the bottom of the skillet. Served with a hefty pile of steamed or sauteed greens or other hearty vegetables, they require no other accompaniments — though a side of noodles or rice wouldn’t hurt. Serves 4-6. RECIPE HERE. – Susan Puckett

Ingredients

• 1 cup fresh white breadcrumbs
• 1 pound ground pork
• Juice and grated zest of 1 large lemon
• ¾ cup finely chopped Italian parsley leaves
• 2 teaspoons minced fresh thyme leaves
• 2 tablespoons grated Parmesan cheese
• 8 finelychopped tinned anchovy fillets (see note)
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup all-purpose flour (plus a little more if needed)
• 2 tablespoons olive oil
• 3 tablespoons butter
• 1 cup chicken broth

Instructions

1. In a large mixing bowl, combine the breadcrumbs, pork, lemon juice, parsley, thyme, Parmesan, and anchovies. Season with salt and black pepper, then mix thoroughly with your hands to evenly distribute the ingredients.
2. Flour a large baking sheet. Using a tablespoon, form the mixture into 18 small balls, flatten them slightly, and place them on the floured baking sheet.
3. In a large, heavy skillet (preferably nonstick), heat the oil and butter over medium-high heat until the butter is melted. Roll the patties lightly in the flour, then fry them in batches, about 8 at a time, about 4 to 5 minutes, until crispy and golden on both sides. Remove to a plate and repeat until all the meatballs are browned.
4. Lower the heat to medium-low, return all the meatballs to the skillet, and cook 6 to 8 minutes longer, turning once or twice, or until they develop a crispy, slightly sticky exterior and are cooked through.
5. Remove the meatballs to a dish and tip out and discard the excess fat in the pan. Pour in the chicken stock, raise the heat to high, and allow it to thicken and bubble for 2 to 3 minutes, stirring and scraping up sticky bits in the pan.
6. Divide the meatballs among serving plates and spoon the pan juices on top. (Store any leftoversin a covered container in the refrigerator for up to 3 days.)

NOTE: Sodium levels in anchovies are typically high but vary quite a bit depending on how they’re processed and packed. (I used oil-packed for this recipe, which has a stronger flavor than pickled anchovies.) If salt content is an issue for you, you can give them a rinse first, or skip the additional salt called for in the recipe.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Do you ever find yourself without healthy options for eating out? It’s hard when you’re driving and see only fast-food restaurants. If you’re in an airport and want a sit-down restaurant, you’ll probably be limited to the big chains. 

We all know that it’s harder to eat healthy and stick to your diet at a restaurant than at home. Chains, even those without a drive-thru window, can be extra dicey, with oversized portions, high fat and sky-high sodium.

We’re not promoting fast food or any particular chain – but sometimes, you do get stuck in a food desert. Keep a few principles in mind and you should be OK.

• Look for “light” offerings at places like Denny’s.
• Watch out for enormous entrees. Split main dishes with a companion.
• Order dressing on the side.
• Favor baked or grilled fish and chicken.
• Get fruit or side salad instead of fries.
• Drink water or tea instead of soda (even diet soda).

From EatThis.com, The Food Network, and Good Housekeeping, here’s a fast-food sampling to get you thinking about not-so-terrible options.

• Arby’s: Roast Turkey Farmhouse Salad. 240 calories, 13g fat
• Burger King: Grilled Chicken Sandwich. Skip the honey mustard sauce. 430 calories, 11g fat, 40g protein
• McDonald’s Classic Cheeseburger. 300 calories, 12g fat
• Olive Garden: Herb-grilled salmon and broccoli. 460 calories, 29g fat, 960mg sodium, 26g protein
• Panera: Asian Sesame Chicken Salad. 410 calories, 21g fat, 540mg sodium, 32g protein

We all know cocoa for the chocolate-y goodness it brings to brownies and other treats. Cacao products — which include unsweetened cocoa powder, nibs, and dark chocolate — are rich in iron and other nutrients. Those labeled “cacao” and sometimes “vegan chocolate” are made from the raw bean and are minimally processed. To reap its maximum antioxidant power, cacao is best consumed uncooked, as in this rich-tasting smoothie adapted from “Trejo’s Cantina” by Danny Trejo (Potter, $28). Blended with potassium-rich bananas, nut milk, peanut butter, and dates, it’s low in sugar and fat and high in protein. A big pinch of ancho chile powder adds a hint of smoky spice. — Susan Puckett

Ingredients

• 12 ounces (1 ½ cups) unsweetened vanilla almond milk
• 1 banana, peeled, broken into chunks, and frozen
• 1 pitted date, roughly chopped
• 1 tablespoon peanut butter or other nut butter
• 1 tablespoon unsweetened cacao (or unsweetened cocoa) powder
• ½ teaspoon ancho chili powder
• 4 ice cubes

Instructions

1. In a blender, combine the milk, banana, date, peanut butter, cacao powder, chili powder, and ice cubes. Blend until smooth and frothy.
2. Pour into a tall glass and serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.