Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!
You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. That’s why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.
Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.
People who embrace good habits early on really get ahead of the game, Dr. Williams says. But it’s never too late to start eating better and taking better care of your body.
Whether you’re 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.
A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.
2. Eat three balanced meals a day
You also want to limit your snacks in between. The word “balanced” is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.
Dr. Williams suggests this simple shopping list:
Lean proteins. Choose chicken, white fish, oily fish like salmon, eggs, tuna fish and red meat (less frequently than other protein).
Whole grains. This includes multigrain breads, and long-cooking rice or oats.
Veggies. Go for fresh or fresh frozen. Choose what’s in season and enjoy a variety to get the vitamins and minerals your body needs.
Fruit. Fresh fruit is best, followed by frozen. Canned fruit can be OK, but choose options in light syrup or water. Check the label and avoid added sugar.
Dairy. Choose milk, yogurts, cheeses and cottage cheese that are low-fat or fat-free.
Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but don’t make them part of your daily diet.
Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.
“Muscles in your body are a use-or-lose proposition,” she says. “You need to use them to keep them strong.”
Can’t carve out time for the gym? Try this daily routine:
After dinner, spend 10 minutes with stretch bands or light weights.
Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. “Don’t let your weight creep up while your muscle mass creeps down over your 30s and 40s,” Dr. Williams says. The longer you wait, the harder it will be to get started — and the more muscle you will have already lost.
Lean meats, fish, dairy and plant proteins can help you meet your protein needs without piling on saturated fat and sugar
You have options when it comes to putting protein on your plate. Lots and lots of options. But as you’re considering what proteins to include, remember this: Not all proteins are created equal.
For example, both hot dogs and cooked lentils offer protein — but one brings a little more to the table when it comes to nutrition and your health. (It’s lentils, just to be clear.)
“There’s more to it than just getting as many grams of protein as possible,” says registered dietitian Julia Zumpano, RD, LD. “Quality matters — and a lot of us don’t regularly consume good-quality protein that enhances our overall diet.”
What makes a protein source a good choice?
Foods aren’t made of protein alone. That’s why simply comparing the number of protein grams on two nutrition labels doesn’t really tell you which might be the healthier choice.
Other factors matter, too, including the food’s overall nutrient profile. Consider how much added sugar, sodium or saturated fat it contains. Look at whether it provides beneficial nutrients, like fiber, vitamins and minerals.
“Over the long term, all of these affect your health,” says Zumpano.
Ideally, she recommends getting most of your protein from a variety of whole or minimally processed foods. That can include animal-based products, as well as plant-based protein sources.
What might that look like for meals? Start with these healthy protein sources.
Fish
If you’re fishing for a healthy protein, the seas are an excellent place to start. Like other animal proteins, fish naturally provide a concentrated source of protein. Fish generally contain about 7 grams of protein per ounce, although the exact amount varies by type.
Many fish are also lower in saturated fat and higher in omega-3 fatty acids, a one-two combination that makes them a standout for heart health. They’re also packed with key nutrients like vitamin D.
“Fish is a phenomenal protein source,” says Zumpano. “Regularly swapping it in for other meat sources can help you build a healthier and more varied eating pattern.”
Lean red meat
Red meat has a place in a healthy diet. But the key is to choose lean cuts.
Picking a leaner cut gets you protein — about 7 grams per ounce — while minimizing saturated fat. Examples of lean cuts include tenderloin, sirloin, top round and flank steak. For ground beef, opt for 90% lean or higher.
Skinless poultry
Chicken, turkey and other poultry can give you protein without all the saturated fat found in some other meat choices — but how you prepare it makes a difference.
Zumpano recommends going with skinless white meat poultry. Like fish and red meat, it provides roughly 7 grams of protein per ounce. (There’s some variation depending on what you choose.)
Prefer dark poultry meat? That’s OK! It has a place on the table. Ideally, try to choose dark varieties (like legs, thighs and wings) a little less often because they’re higher in saturated fat.
Lean toward baking, grilling or roasting your poultry, too, and go easy on adding salt. Avoid deep-frying chicken or coating it in breading to stay on the healthier side.
Dairy foods
Dairy-based foods can be an easy way to work more protein into your day, especially at breakfast. Zumpano says she often recommends eating Greek yogurt or cottage cheese in the morning.
Greek yogurt typically packs 11 to 12 grams of protein in a half-cup serving. Cottage cheese has 12 to 14 grams of protein in a half-cup serving.
Starting the day with either can pay off later. A protein-rich breakfast can help support steadier energy, blood sugar and appetite levels, which can keep you from crashing as the hours pass by.
Eggs
Eggs are another simple, whole-food protein source that traditionally shines in the morning.
But eggs can also bring a protein boost to your lunch, Zumpano says. Hard-boiled eggs make a good snack, too!
That versatility with eggs makes it easier to spread protein intake throughout your day, which maximizes your body’s ability to get the most out of it. One large egg typically has 6 grams of protein.
Legumes
Plant proteins deserve a regular place on your plate — and not just if you’re vegetarian or vegan. Cooked beans, lentils and other legumes provide about 15 grams of protein per cup, along with benefits you won’t get from meat alone.
“Plant proteins offer a whole slew of powerful vitamins, minerals and antioxidants — and the fiber that’s in it aids in creating a healthy gut microbiome, digestion and regularity,” Zumpano explains.
Nuts and seeds
Nuts and seeds are another easy way to add plant-based protein to your diet when you get the munchies. They offer a healthy dose of protein — on average, 6 to 7 grams per ounce — along with fiber and other nutrients.
The healthy fats found in nuts and seeds can also help manage your blood sugar and appetite throughout the day.
“A handful of nuts or seeds can be a nutrient-dense snack choice that offers far more than chips or other carb-heavy options,” notes Zumpano.
Tofu and tempeh
If you want to make plants the star of the meal, tofu and tempeh are excellent choices. These soy-based foods are rich in protein and have enough texture and heft to serve as meat substitutes.
Tofu typically offers between 10 and 15 grams of protein per half cup. Tempeh is higher at 15 to 20 grams.
But don’t feel like you need to go “plant-only” to use tofu and tempeh. Add them into your meal rotation with red meat, chicken and fish. “Use them to build some variety into your diet,” suggests Zumpano.
High-protein foods to limit
A package that screams “20 grams of protein!” doesn’t automatically make a food healthy.
Some protein choices come with lots of saturated fat or heavy processing that may make them less than ideal.
Try to limit:
Processed meats: Bacon, sausage, hot dogs and deli meats may contain protein, but they’re also high in saturated fat. That doesn’t mean they’re off-limits forever — but they shouldn’t be your go-to protein sources.
Fast-food burgers and other fatty meats: Yes, a double cheeseburger or a deli sandwich has protein. They also tend to come with a lot of saturated fat, sodium and calories. Try to limit meals from a drive-thru window.
Highly processed protein-enhanced foods: Protein chips. Protein cereal. Protein waffles. Yes, protein seems to be everywhere. But everything you eat doesn’t need to be protein-packed. Don’t choose processed food solely for the promise of extra protein.
Tips to make healthier protein choices
You don’t need to obsess over every gram of protein when putting together meals. Instead, focus on quality, variety and nutritional balance. Zumpano recommends:
Choosing whole foods: Build meals around foods that aren’t heavily processed.
Mix up your sources: Don’t rely only on animal protein. Include plant proteins, too.
Spread it out: Many people pack in their protein at dinner and skimp at breakfast and lunch. Aim for a more even distribution.
Pair protein with fiber: This combination can slow digestion, helping support steadier blood sugar levels and keeping you feeling full longer. It can also make meals and snacks more balanced and satisfying.
Be skeptical of protein marketing: High-protein is only one part of the nutritional story. Look closely at products to understand better what you’re eating.
“Protein doesn’t have to feel complicated,” reinforces Zumpano. “Find some protein-rich whole foods you enjoy and build meals from there. Do that consistently and your body will get the healthy protein it needs.”
Even casual drinking can put your long-term health at risk. Our liver specialist explains the findings of this study.
New Study: No Level of Alcohol — Even Casual Drinking — Is Entirely Safe
Leading cause of death of those age 15-49
Stopping for happy hour with colleagues after work. Cracking open a cold beer (or two) while watching the game. Meeting up with girlfriends for a glass of pinot noir. Having an alcoholic beverage of choice is a common way to unwind. But according to a recent study, even casual drinking can put your long-term health at risk.
Liver specialist Jamile Wakim-Fleming, MD, did not take part in the study, but says the research found that alcohol was a leading risk factor for both disease and premature death.
“They found that alcohol was the seventh leading cause of death worldwide,” she says. “But even more alarming, is that it was the first leading cause of death of people between the ages of 15-49.”
What the study examined
The study looked at global data from hundreds of previous studies and found that for all ages, alcohol was associated with 2.8 million deaths each year.
Researchers found that alcohol-related cancer and heart disease, infectious diseases, intentional injury, traffic accidents and accidental injury were some of the leading causes of alcohol-related deaths.
But isn’t alcohol good for your heart?
Dr. Wakim-Fleming says people often believe that a little bit of alcohol, wine in particular, may be good for their heart. But the study results didn’t show any health benefit to drinking any amount of alcohol.
She says this information, along with previous research that has shown more young people are dying from alcohol-related liver disease, indicates that excessive drinking among young adults is a growing problem.
The damage grows over time
And like any substance-abuse problem, Dr. Wakim-Fleming says the damage to the body from alcohol increases over your lifespan.
“It’s a cumulative effect,” she explains. “If you do it all at once, then you’re going to have the effect now. If you drink on a regular basis, over years it’s going to be cumulative and you will end up with a problem later on.”
Dr. Wakim-Fleming notes that anything we do in life involves risk, but it’s important to know what the risks are so that we can make the best decisions for our health.
Here’s a medical news story that combines a common habit (drinking coffee) with a common skin condition (rosacea) — and it even has a happy ending.
What is rosacea?
Rosacea is probably something you’ve seen plenty of times and didn’t know what it was — or perhaps you have it yourself. It’s that pink or red discoloration on the cheeks some people have, especially fair-haired women. Sometimes there are small bumps that may look a bit like acne. If you look closely (after asking nicely for permission, of course), you’ll see tiny blood vessels just under the surface of the skin. In more severe cases it may involve the chin, forehead, nose, ears, and other skin surfaces. It may affect the eyes, eyelids, and cause thickening of the skin over the nose.
We don’t know what causes rosacea. However, there are theories that it may be, at least in part, a genetic condition, as it can run in families. Because the immune system seems to be involved in the inflammation of rosacea, and because other autoimmune conditions (such as type 1 diabetes and multiple sclerosis) may accompany rosacea, abnormal immune function may play a role. Medications (such as topical anti-inflammatory drugs) and antibiotics can reduce redness and inflammation but there is no cure. Many people seem to be able to reduce signs of rosacea by modifying their diet to avoid foods that trigger it.
Rosacea affects more than 14 million people in the US, including some celebrities, such as Bill Clinton and the late Diana, Princess of Wales. And while it’s not dangerous, it can have a significant cosmetic impact. Caffeine, sun exposure, spicy foods, and hormonal factors are thought to be able to trigger rosacea’s development or make it worse once present. Yet, a new study challenges the connection between caffeine and rosacea.
More coffee, less rosacea?
A recent study analyzed health data from surveys provided to nearly 83,000 women over more than a decade and found that:
Those drinking four or more cups of coffee per day were significantly less likely to report a diagnosis of rosacea than those who drank little or no coffee.
Those drinking less than four cups of coffee each day were also less likely to have rosacea, though the protective effect was smaller.
Consumption of decaffeinated coffee was not linked to a lower incidence of rosacea.
Caffeine intake from other foods or beverages (such as chocolate or tea) had no impact on the likelihood of developing rosacea.
Why is this important?
These results of this study are more than just interesting observations. If other research can confirm the findings, it could lead to a better understanding of why rosacea develops in some people and not in others. Because inflammation driven by the immune system is thought to play an important role in rosacea, insights into the development of this disease could extend to advances in other autoimmune disorders. Finally, many people with rosacea (or a family history of the disease) who like coffee may avoid it because of the widespread notion that coffee will make it worse. The findings of this study suggest that’s not true.
There are always caveats
As with all research of this type, there are limitations to consider. For example, this study
only included women, most of whom were white — we’ll need additional studies of men and other ethnic groups to know if the findings extend widely.
relied on health surveys and study participants’ memories regarding past diagnoses and diet; such survey data may not always be accurate.
found a link between higher coffee consumption with lower risk of rosacea, but it cannot determine whether coffee consumption actually caused a reduction in rosacea.
The bottom line
Coffee is one of the mostly widely consumed beverages on the planet, and it’s also among the most widely studied. While it can cause problems for some people (such as heartburn, tremor, or palpitations), it’s a source of pleasure and enjoyment for millions. In addition, coffee has been linked with a number of health benefits, ranging from reductions in type 2 diabetes and liver cancer to greater longevity. From this latest research, it appears that you can add the possible prevention of rosacea to the list.
About the Author
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. … See Full Bio
A creamy smoothie with crunchy toppings — in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!
Nutrition information (per serving)
Makes 4 servings Serving = 3/4 cup
Calories: 160 Carbohydrate: 27 g Sugars: 17 g Fiber: 4 g Saturated fat: 0.5 g Cholesterol: 5 mg Protein: 9 g Sodium: 70 mg
Fuel up with protein and healthy fats for breakfast!
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
If you’re stressed and sore, you may think there’s nothing you can do but take some over-the-counter pain relievers and plow through your day. But licensed massage therapist, Victoria Bodner, LMT, says you don’t have to grin and bear it.
Massage is a great tool for relaxation, pain relief, easing muscle tension and more, says Bodner. Learn more about the common types of massage and their benefits.
What is massage therapy?
Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support wellness.
Types of massage therapy
Massages come in all shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.
Swedish massage
Feeling stressed? A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a gentle touch. It’s a good pick for people new to massages. “It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles,” says Bodner.
Deep tissue massage
Your muscles can get tight from repeated use — even from something less active like sitting, driving or hunching over your laptop. “Deep tissue massage gets into your muscles and tendons to release that tightness,” Bodner says. It’s good for people with injuries, general muscle tightness and chronic muscle pain.
Sports massage
Sports massages are similar to deep-tissue massages, but they zero in on the muscles that take a beating when you play sports or do another repetitive physical activity. “Athletes and dancers use their bodies differently than the average person,” Bodner says. “A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.”
Trigger point massage
A knot in your neck or a tight spot in your back is known as a trigger point. “A trigger point is a tiny muscle spasm or tight spot in the tissue,” Bodner explains. In a trigger-point massage, the massage therapist uses focused and direct pressure to target those spots. This increases blood flow to the areas, helping them release. This type of massage can also be helpful for people with chronic pain.
Myofascial release
The fascia is a web of connective tissue under the skin. “It supports the muscles and allows us to move freely,” Bodner explains. When you get a myofascial release, your massage therapist will knead and stretch the muscles and fascia to work out tension and tightness. “It’s a form of deep stretching often used together with other therapeutic massage techniques,” she says. “It’s great for opening up tightness in your neck, shoulders and your upper and lower back.”
Lymphatic massage
Lymphatic fluid has several important functions, including maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a gentle touch to help lymphatic fluid flow more freely through the body. “Lymphatic massage is great for people with inflammation — including people with illnesses like arthritis, as well as people who have had mastectomies, which often involve removing the lymph nodes,” Bodner says.
Prenatal massage
Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. “Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs,” Bodner says. “And when mom is relaxed and feeling well, the baby benefits, too.”
Health benefits of massage
Massage therapy may be beneficial for anyone but has been noted to help those who various conditions like cancer, heart disease, stomach problems and fibromyalgia. You should make sure you talk to your therapist about any medical issues prior to your first session. Here are some of the benefits of massage therapy.
Reduces stress and anxiety
That feeling of calm after a massage can aid in reducing stress and anxiety, a study found. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety.
Improves sleep
Getting a massage can decrease cortisol (a stress hormone) and increase levels of serotonin and dopamine, neurotransmitters known to stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.
Lessens pain and muscle tension
A variety of studies have looked into how massage may help lessen pain like acute back pain, neck pain, headaches and knee pain. The results show that relief may be short-term, rather than long-term and in some cases receiving a 60-minute massage multiple times per week had better results than fewer or shorter massages.
Improves immune function
Can a massage boost your immune system? A study suggests that regular massages increase your body’s level of white blood cells, which work to combat viruses.
Relieves constipation
A study shows that for those dealing with constipation after surgery, an abdominal massage may help with bowel movements.
Lessens fibromyalgia symptoms
From sleep, memory and mood, studies have shown that using massage over the course of five weeks may improve symptoms of fibromyalgia, a chronic illness that causes muscle and joint pain and fatigue.
Relieves cancer pain
For people undergoing cancer treatments, the physical and emotional toll is great. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life. There have been a variety of studies, some that say massage therapy doesn’t improve cancer pain and others that show a positive impact.
Who should try massage therapy?
Many of us can benefit from a massage — it’s a great way to improve wellness, help with pain and more. If you have a medical condition, you should check with your doctor and have a conversation with your massage therapist. For those who are pregnant, a prenatal massage can help alleviate pain and swelling.
“There are so many good reasons to see a massage therapist,” Bodner says.
Not sure what type of massage is right for you? You don’t have to zero in on the perfect massage before booking an appointment. In fact, massage therapists often mix and match techniques to address your unique concerns.
“The different types of massage aren’t exclusive from one another,” Bodner says. “A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.”
Can eating the rainbow help to reduce inflammation?
11/6/2025 by Tamara Soerense
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Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore, registered dietitian at Beth Israel Deaconess Medical Center. Try these three meals today. — #HarvardHealth#Diet#Nutrition
Meatless Mondays, meet summer’s bounty: a wide variety of colorful, fresh summer vegetables now available in grocery stores, backyard gardens, and farmer’s markets. We’re talking sunshiny golden corn on the cob, deep purple eggplant, red beets, peppers of all hues, not to mention tomatoes, zucchini, green beans, cucumbers, and more. With a bit of simple prep, they’re ready to take center stage on your plate, reinforcing the joy of summer.
“Vegetables in our diet provide many benefits. And when you create a meal centered around them, you’re taking steps to improve and maximize your health,” says Liz Moore, the author of a heart-healthy cookbook and a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.
Centering healthy vegetables on your plate
Making vegetables the stars of a meal is part of the “veg-centric” movement, which teaches people how to elevate even average vegetables to creative entrées and side dishes. The trend gives vegetables bold flavors by grilling, layering, caramelizing, or roasting them — steps you can take with a backyard grill or stovetop skillet.
Summer veggie meals have lots of important health perks. “Vegetables such as eggplant and beets of all colors are rich in fiber, Moore says. “Eating a high-fiber diet helps lower cholesterol and is linked to heart health, digestive health, and helping to maintain stable blood sugar levels. For those trying to lose weight, vegetables are low in calories and provide volume, which helps keep you full.”
Summer vegetables also have a wide variety of essential vitamins, minerals, and phytochemicals (beneficial plant chemicals) like flavonoids. “For example, carotenoids in cooked tomatoes are rich in lycopene, which is associated with inhibiting cancer growth and boosting the immune system. And beets are a good source of folate and potassium,” Moore says.
Three easy summer vegetable meals
Wondering what to do with the colorful harvest available to you? Moore suggests keeping it simple by making a meal of vegetables paired with whole grains or legumes (beans or lentils). Here are three meals that fill the bill.
Grilled eggplant steak with cucumber, tomato, onion, chickpea, and feta salad
Slice an eggplant (from root to stem) into three-inch thick “steaks.” On each side, drizzle olive oil and a little black pepper. Grill on both sides until tender.
Dice two tomatoes, one cucumber, and half a red onion. Add a can of rinsed, drained chickpeas. Toss with a dressing of olive oil, a little red wine vinegar, and oregano to taste.
Serve the salad over the eggplant steak. Top with some diced feta cheese, if you like.
Veggie pita pocket with gazpacho
Put a couple of tomatoes, a cucumber, a green pepper, half a red onion, some bread crusts, and a little olive oil into a blender. Blend until chunky or finer, as you prefer. Add salt, pepper, and cumin to taste, blending for a few more seconds. Chill for 30 minutes.
Open a whole-wheat pita and spread a tablespoon of hummus inside. Add slices of zucchini and carrots, and some arugula, salad greens, or other vegetables that appeal to you.
Serve the pita with half a cup of the gazpacho.
Quinoa-stuffed red peppers
Based on a recipe from BIDMC’s CardioVascular Institute’s Hungry Heart Cookbook by Liz Moore, RD, LDN
Cut peppers in half, remove seeds, and lay them open side up on a dish.
Mix cooked quinoa, diced tomatoes, and corn off the cob (you can grill the corn first and cut off the kernels for a special summer flair). Add low-fat grated cheddar cheese, canned (rinsed) black beans, one egg, and some spices to taste, such as a bit of cumin, chili powder, salt, and pepper.
Use the mixture to stuff the peppers evenly, and then cook them on the grill in a grilling basket for about 30 minutes. You can also cook them in the oven at 350° F on a cookie sheet or in a roasting pan, checking at 30 minutes to see if they are done.
Other ideas include
grilled veggie kebabs with chunks of eggplant, zucchini, cherry tomatoes, and mushrooms. Serve on a bed of lettuce and add a little goat cheese.
whole-wheat pasta with a mix of sautéed vegetables that appeal to you.
salad with green leaf lettuce, raw green beans, cherry tomatoes, Kalamata or black olives, and half a hard-boiled egg. Top with a dressing you enjoy.
Which combinations of summer vegetables you choose can depend on cost, taste preferences, and how much time you want to spend cooking. If you’re in a hurry, go with a salad. If you have more time, try grilling or sautéing vegetables.
Finally, be open to inspiration from the bounty you see at the market. “Focus on getting a variety of colors in the vegetables you choose. The more colors there are on the plate, the more nutrients you’ll be consuming,” Moore says. “And try something new. Explore vegetables you’ve never tried before or new methods of cooking. Think of it as one of summer’s glorious adventures.”
Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow … See Full Bio
If you’re stressed and sore, you may think there’s nothing you can do but take some over-the-counter pain relievers and plow through your day. But licensed massage therapist, Victoria Bodner, LMT, says you don’t have to grin and bear it.
Massage is a great tool for relaxation, pain relief, easing muscle tension and more, says Bodner. Learn more about the common types of massage and their benefits.
What is massage therapy?
Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support wellness.
Types of massage therapy
Massages come in all shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.
Swedish massage
Feeling stressed? A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a gentle touch. It’s a good pick for people new to massages. “It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles,” says Bodner.
Deep tissue massage
Your muscles can get tight from repeated use — even from something less active like sitting, driving or hunching over your laptop. “Deep tissue massage gets into your muscles and tendons to release that tightness,” Bodner says. It’s good for people with injuries, general muscle tightness and chronic muscle pain.
Sports massage
Sports massages are similar to deep-tissue massages, but they zero in on the muscles that take a beating when you play sports or do another repetitive physical activity. “Athletes and dancers use their bodies differently than the average person,” Bodner says. “A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.”
Trigger point massage
A knot in your neck or a tight spot in your back is known as a trigger point. “A trigger point is a tiny muscle spasm or tight spot in the tissue,” Bodner explains. In a trigger-point massage, the massage therapist uses focused and direct pressure to target those spots. This increases blood flow to the areas, helping them release. This type of massage can also be helpful for people with chronic pain.
Myofascial release
The fascia is a web of connective tissue under the skin. “It supports the muscles and allows us to move freely,” Bodner explains. When you get a myofascial release, your massage therapist will knead and stretch the muscles and fascia to work out tension and tightness. “It’s a form of deep stretching often used together with other therapeutic massage techniques,” she says. “It’s great for opening up tightness in your neck, shoulders and your upper and lower back.”
Lymphatic massage
Lymphatic fluid has several important functions, including maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a gentle touch to help lymphatic fluid flow more freely through the body. “Lymphatic massage is great for people with inflammation — including people with illnesses like arthritis, as well as people who have had mastectomies, which often involve removing the lymph nodes,” Bodner says.
Prenatal massage
Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. “Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs,” Bodner says. “And when mom is relaxed and feeling well, the baby benefits, too.”
Health benefits of massage
Massage therapy may be beneficial for anyone but has been noted to help those who various conditions like cancer, heart disease, stomach problems and fibromyalgia. You should make sure you talk to your therapist about any medical issues prior to your first session. Here are some of the benefits of massage therapy.
Reduces stress and anxiety
That feeling of calm after a massage can aid in reducing stress and anxiety, a study found. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety.
Improves sleep
Getting a massage can decrease cortisol (a stress hormone) and increase levels of serotonin and dopamine, neurotransmitters known to stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.
Lessens pain and muscle tension
A variety of studies have looked into how massage may help lessen pain like acute back pain, neck pain, headaches and knee pain. The results show that relief may be short-term, rather than long-term and in some cases receiving a 60-minute massage multiple times per week had better results than fewer or shorter massages.
Improves immune function
Can a massage boost your immune system? A study suggests that regular massages increase your body’s level of white blood cells, which work to combat viruses.
Relieves constipation
A study shows that for those dealing with constipation after surgery, an abdominal massage may help with bowel movements.
Lessens fibromyalgia symptoms
From sleep, memory and mood, studies have shown that using massage over the course of five weeks may improve symptoms of fibromyalgia, a chronic illness that causes muscle and joint pain and fatigue.
Relieves cancer pain
For people undergoing cancer treatments, the physical and emotional toll is great. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life. There have been a variety of studies, some that say massage therapy doesn’t improve cancer pain and others that show a positive impact.
Who should try massage therapy?
Many of us can benefit from a massage — it’s a great way to improve wellness, help with pain and more. If you have a medical condition, you should check with your doctor and have a conversation with your massage therapist. For those who are pregnant, a prenatal massage can help alleviate pain and swelling.
“There are so many good reasons to see a massage therapist,” Bodner says.
Not sure what type of massage is right for you? You don’t have to zero in on the perfect massage before booking an appointment. In fact, massage therapists often mix and match techniques to address your unique concerns.
“The different types of massage aren’t exclusive from one another,” Bodner says. “A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.”
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