Hello, dear readers. In this issue:

• The luxury B&B revival

• Some of America’s finest inns

• Mastering the art of a B&B stay

• B&B tidbits

The luxury B&B revival

A suite at the Tacaro Estate in Tracy’s Landing, MD

The bed-and-breakfast is making a quiet comeback. Sought out for their authentic experiences and distinct sense of place, today's finest B&Bs have evolved into something genuinely luxurious – historic estates, restored manor houses, and architecturally significant properties where the building itself is part of the story. 

For those with the freedom to set their own pace and the desire to seek out something extraordinary, a B&B road trip offers a new kind of travel entirely: unhurried, personal, deeply rooted in the character of each destination, and rich with the kind of experiences and extraordinary hospitality that no itinerary can fully anticipate. The only question is where to start.

Some of America’s finest

Robyn’s Inn in quaint Plymouth, Michigan

Whether you’re planning a getaway closer to home or taking a crosscountry journey, you’ll find distinctive B&Bs awaiting your discovery, from the limestone hills of Texas wine country to the colorful canyon landscapes of southern Utah, the misty peaks of the Blue Ridge to the broad sweep of the Chesapeake. The more you roam, you’ll find America's back roads are lined with remarkable places to stay … if you know where to look. 

California

Simpson House Inn, Santa Barbara Treat yourself to a stay at the only AAA Five Diamond rated bed-and-breakfast in the U.S. Surrounded by English gardens, this 1874 Victorian estate immerses you in  timeless luxury within a walk to the beach and downtown. Gourmet breakfasts in the garden, wine and appetizers in the afternoon, and turndown service nightly.

Colorado 

Apple Orchard Inn, Durango  One of only several B&Bs in Colorado to hold the AAA Four-Diamond Award, six lovely cottages feature covered porches and gas fireplaces, and surrounded by mountain views, a fruit orchard, trout ponds, and award-winning gardens.

Georgia

Glen-Ella Springs Inn & Restaurant, Clarkesville Listed on the National Register of Historic Places, this mountain retreat borders the Chattahoochee National Forest. The fine dining restaurant is consistently ranked among Georgia’s top destinations.

Kentucky

Louisville Bourbon Inn, Louisville A beautifully restored antebellum mansion of luxurious proportions. The host is a classically trained gourmet chef who serves a breakfast known to change people's travel habits.

Maine

The Trellis House, Ogunquit  Steps from one of New England's most beautiful beaches, sought-after seafood, and artists’ colony. The lovely, refined coastal inn offers gourmet breakfasts, an afternoon wine hour, and bicycles at the door for a ride along picturesque Marginal Way.

Maryland

Tacaro Estate, Tracy's Landing, This magnificent 74-acre historic estate near Annapolis offers eight stunning suites, a resident gourmet chef, an infinity pool that blends into adjacent Chesapeake Bay, and a forgotten level of gracious hospitality that makes each stay extraordinary.

Brampton B&B Inn, Chestertown Set on the Eastern Shore of the Chesapeake, this elegant plantation-era manor and private cottages with wood-burning fireplaces, ensuite bathrooms, and a freshly prepared à la carte breakfast each morning.

Michigan

Robyn’s Inn, Plymouth A beautifully restored and historic adults-only  inn in the heart of this charming city, five sophisticated king suites feature original oak floors, oversized bay windows, and classically designed private baths. Beautiful public areas indoors and out, with dailly gourmet breakfast.

New Hampshire

Top of the Ridge Farm, New Durham Views of the White Mountains grace this adult-only boutique inn on six quiet acres. Luxurious linens, private decks, and Italian-born innkeepers who bake fresh bread each morning and offer cooking classes in the afternoon.

North Carolina

1900 Inn on Montford, Asheville Arts-and-Crafts architecture, colorful gardens, gourmet breakfasts, and whirlpool tubs ease you into an extraordinary stay. Linger in the sunroom with an espresso, watch the sunset from the porch to live music, or wind down by a crackling fire.

Pennsylvania

The Settlers Inn, Hawley This handsome Arts and Crafts lodge in the Pocono Mountains features a celebrated farm-to-table kitchen, a surprising find in a region most people simply drive through.

Texas 

Rose Hill Manor, Fredericksburg With its cottages and inn set on a scenic hilltop, this is the only AAA Four-Diamond property in the area. Featuring a three-course gourmet breakfast and a Wine Spectator Award of Excellence.

Utah

Slot Canyons Inn, Escalante. This Grand Staircase-Escalante National Monument inn offers something almost no hotel can: real darkness and star-filled skies. Each suite offers those views from large balconies, and bath you in relaxing soaking tubs. Handcrafted daily breakfast and  seasonal dinners are served.

Wyoming

Bentwood Inn, Wilson. Just beyond Jackson Hole and the south entrance to Grand Teton National Park, the Bentwood Inn earns the "bucket-list" designation from guests who return each year. A gourmet breakfast is prepared daily by an in-house chef, followed by evening hors d'oeuvres.

Mastering the art of a B&B stay

Afternoon tea at the Simpson House Inn

A truly meaningful B&B stay begins with channeling the joy of what lies ahead. To make the most of every moment of your visit, remember these tips:

• Book direct Call or email the inn rather than booking through a third-party site. Hosts reserve their warmest welcome, and sometimes their finest rooms, for guests who come to them first.

• Share a little. Mention a special occasion, a food allergy, or a room preference when you reserve. A good innkeeper genuinely wants to know, and will often surprise you with the results.

• Linger at breakfast. This is a meal to enjoy slowly. And over your second cup of coffee, you find it’s where the best local knowledge flows as freely as the freshly squeezed orange juice, unexpected friendships form, and the tone of the entire day is set. 

• Ask your host everything. The restaurant that’s only known to locals. A scenic back road. The gallery opening no one knows about. Your innkeeper knows more that the internet.

• Arrive unhurried. The B&B experience is not designed for the traveler in a hurry. Leave the itinerary flexible, resist the urge to overschedule, and let everything reveal itself at an unhurried pace.

• Treat it like a home. This is the goal of an outstanding host. Common spaces, quiet hours, and shared gardens deserve the same consideration you'd bring to a gracious friend's house.

• Leave a thoughtful review. For a small inn, a well-written review is genuinely meaningful and appreciated. If the stay touched your soul, say so, and say why. It's the kindest thing a grateful guest can do.

B&B tidbits

Bentwood Inn, Jackson Hole, WY

There are approximately 17,000 B&Bs in the U.S. Of those, the average B&B has just six rooms, creating a genuinely intimate stay by design.

Studies show B&B guests report higher satisfaction rates than hotel guests across nearly every category that are important to travelers: service, food, value, and sense of place. Yet, above all else, guests make a return visit because of the innkeeper. Surprisingly, these hosts are career-changers who left corporate life specifically to create the kind of hospitality experience most never get the opportunity to enjoy.

Hello, dear readers. In this issue:

• The fresh taste of summer

• Designing your best life begins on your plate

• Light, bright summer meals

• From the Cleveland Clinic

The fresh taste of summer

There's nothing like summer to make us feel more energetic and alive. Warm, gentle breezes, extra hours of sunshine, and butterflies make winter seem like a distant note. Flowers bloom and scent the air, while promises of lazy afternoons, long evenings, and the simple pleasure of just stretching out on a chaise outdoors. 

It’s also that glorious time of the year to reap summer's endless parade of produce. Fresh peaches and nectarines. Sweet cherries, berries, and melons. Armfuls of corn, zucchini, tomatoes, and more.

This is when it’s easiest and the freshest to feed our health. Farmers' markets overflow with vibrant colors, and their displays give you every excuse to skip the heavy, cold-weather cooking in favor of something fresher and lighter…and healthier.

Designing your best life begins on your plate

 Easy Paella

In a previous issue of Tapestry, we discussed the three eating plans that show the strongest evidence for promoting cognitive and overall health – the Mediterranean diet, the DASH diet, and the MIND diet. 

While each diet varies, they share a remarkable number of fresh seasonal ingredients from summer fruits and vegetables to lean proteins and fresh fish (especially fatty fish like salmon), the combinations and vibrant flavors are as irresistible as they are limitless.

Here’s where the news gets even better: you don’t need to stay on these plans full-time to benefit significantly. Studies on the MIND, Mediterranean, and DASH diets show that even moderate compliance (about 50-60% of the time) can reduce your risk of Alzheimer's disease by 35% and considerably lower cognitive. The MIND diet is essentially the best-of-both-worlds child of the Mediterranean and DASH plans, refined specifically to target brain health and reduce the risk of cognitive decline.

Think of them less as restrictive rules and more as a very agreeable Venn diagram — one that happens to produce some seriously delicious summer eating.

Light, bright summer meals

A favorite go-to as the warm months arrive is gazpacho. Bursting with flavor and painting your table in color, this cold soup can be a full meal by adding some poached white fish, shrimp, crab, or lobster. From the famed chef and humanitarian José Andrés, this gazpacho recipe is 100% authentic and delicious.

Need more inspiration? 

Baked White Fish Mediterranean Style

Balsamic Grilled Chicken with Vegetables

Spicy Salmon Salad (MIND Diet)

Farro Salad with Roasted Vegetables

Mediterranean Shrimp Foil Packs (DASH)

50+ Mediterranean Diet Recipes including yogurt bowls

From the Cleveland Clinic

The Mediterranean Diet offers great flexibility. Use this guide to help you plan light summer meals that love you back. Download it now (pdf)

Additional resources:

The Official MIND Diet Recipe Bank 

Taste of Home's DASH collection 

The Mediterranean Dish

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers. In this issue:

• How 70 can be your best chapter

• Reality check: Yes, things change

• The unspoken benefits of your 70s

• How to face it with joy

• POV: Only you can design your best life

70 can be one of your best chapters

The day I turned the big seven-oh, all I could think was, "Yesterday, I was in my sixties." I've never been one to dread a milestone birthday, but for some reason, this one threw me for a loop. I felt like I was in mourning and concerned about the future. 

And then I sat down with these feelings and gave myself a pep talk. And a session with a therapist.

Here’s what I came away with: turning seventy is not something most of us spend our forties dreaming about. It’s years away, after all. Forever, really. 

We plan for retirement, sure. We may buy sensible shoes a little earlier than we expected. They feel good. But this big, slightly imposing number has a way of showing up on the calendar before you know it. It announces itself like an uninvited houseguest who, upon closer inspection, turns out to be great to have around.

The truth is, 70 is a milestone worth celebrating … loudly, joyfully, and with a healthy dose of perspective. Getting older is a privilege, and 70 years of living means 70 years of accumulating wisdom, resilience, love, and the hard-won ability to care a heck of a lot less about what other people think of your outfit. Or you.

The reality check: yes, things change

Nobody said aging was all fun and games. Bodies develop stronger opinions now. Knees weigh in on staircase decisions. Doctors' appointments multiply like rabbits. And somewhere along the way, "a good night's sleep" became the most exciting plan for a Saturday. These issues are real, and they deserve acknowledgment – not with despair, but with the same realism we've applied to other challenges thrown at us.

Part of that is taking preventive care seriously. Track and manage your cardiovascular health and schedule cognitive screenings. Schedule those yearly wellness visits with precision – it’s one of the smartest acts of self-love at this stage. Your future self will thank you.

Pragmatism is one of the great gifts of this age. At 70, you've earned the right to ask for help, to say no to things that don't serve you, and to build a life that genuinely fits. That's not slowing down. That's making things easier and helping us get smarter.

The unspoken benefits of the 70s

Research consistently shows that older adults report higher levels of emotional well-being and life satisfaction than younger generations. Read that again. People who have lived longer, who've experienced loss, hardship, and uncertainty, tend to be happier.

It turns out that time has a way of simplifying what matters: relationships, purpose, presence, and maybe a really good dessert after a totally decadent meal.

At 70, you know who your people are. You've stopped performing for anyone who’s never deserved a front-row seat. You have stories, real ones, with texture, color, and hard-earned results. That isn't nothing. It is, in fact, everything.

How to face it with joy (and a little strategy)

So how do you step into this decade with grace and dignity? Here are a few ideas from people who are actively doing it:

Stay curious. Learn something new. I'm learning a new language and went back to college – an Ivy League school, no less. Others pick up an instrument, create a recipe inspired by a country they've always wanted to visit, or try pottery or painting. Take an enriching class to challenge your cognitive abilities. Your brain loves novelty at any age, and keeping it engaged isn't just fun … it's protection.

Move your body. Regular movement – walking, swimming, yoga, dancing in the kitchen, pickleball – protects brain function and works wonders for stress. It doesn’t mean pushing yourself to Olympic-level results, but rather celebrating what your miraculous body can still do. It all counts.

Invest in connection. Loneliness is a very real health risk; friendship is a genuine elixir. Call someone. Show up. Join a book club or walking group. And consider making intergenerational friends; younger people can help you see life from a fresh perspective and reenergize your routine in ways you might not expect.

Plan ahead, then let go. Get your affairs in order. That includes the practical stuff, the important conversations you need to have, and then living freely. Preparation is an act of love for yourself and those around you. Part of that freedom is embracing the power of "no" – letting go of social obligations or expectations that no longer bring you joy. You now have the freedom to curate how you spend your time.

Embrace the number. Wear it proudly. It represents seven full decades of living, loving, adapting, and persevering. Part of embracing your age means accepting the physical changes that come with it by shifting your focus away from youth-based standards and toward health, comfort, and wisdom. Even laughing at it.

Incorporate gratitude into your life. Try starting your mornings by writing down what you are thankful for, or, as I do, meditate on gratitude for everything that went well that day. This simple habit grounds you in the present and fosters a more peaceful, positive outlook.

POV: Only you can design your best life

Seventy is a remarkable vantage point. It’s high enough to see how far you've come, and wide enough to spot all the good that's in front of you. So go ahead. Blow out the candles, eat the cake, and greet this decade like the sweet adventure it really is.

Hello, dear readers. In this issue:

• Making memories through family travel

• Managing the trip for every age

• Closer to home

• Tips to travel by

Making memories through family travel

When my daughter and nephew were eleven and his brother was nine, my parents took my sibling and me, along with our kids, on a once-in-a-lifetime voyage through the Swedish Archipelago. This remarkable expedition, booked through Lindblad, was unique in several ways. We stayed in delightful Swedish inns and small hotels, and transportation was aboard a private yacht with a chef (yes, a Swedish chef the kids constantly asked to talk like the Sesame Street character), tour guides, and a foraging expert/photographer from National Geographic. The trip was filled with hikes, Viking villages and ships, seaport towns, and Scandinavian culture and cuisine – including an intimate coffee at a private home. The crew taught us a few words of Swedish that we still remember: “tack för fika.” (Thanks for the coffee.) 

Memories of the trip, the family's unity, the laughter, and the endearing moments with my parents live on in a beautiful, sentimental way. 

While your travel plans don’t need to be at the peak of luxury, trips like this are the kind that get retold at holiday dinners decades later and are the gold standard of multigenerational travel. 

The good news is that it can be replicated, and the ingredients are intentional.

Start with the why, then plan around it

Spectacular Lake Peyto, Alberta, Canada

The best multigenerational trips aren't built around a destination per se. They're built around a feeling. What do you want everyone to walk away with? A sense of adventure? A shared story? A slower pace that actually allows for conversation? Get clear on that first, and the logistics follow more naturally. And remember that when you’re traveling with children, their needs set the pace.

The trickier part is making the trip meaningful for all ages in your group. Siblings who are toddlers and pre-teens are, for all practical purposes, entirely different species when it comes to stamina, attention span, and what’s thought of as fun. The smartest approach is to plan for moments that work across ages – a boat ride, time at the beach, a nice meal – and inject age-specific activities throughout the day. Increasingly, the children are given a say, with "kidfluence" shaping everything from destination to daily activities.

PRO TIP: Ice cream works wonders for all ages!

The tiniest travelers (ages 2–7)

This age group thrives on pure sensory experiences. Itineraries are meaningless; they need space to roam, water to splash in, and adults who aren't stressed. 

Beach destinations along the U.S. coast, in the Caribbean, or on Mexico's Pacific coast are ideal. Puerto Rico, the U.S. Virgin Islands, Turks and Caicos, Guanacaste in Costa Rica, or Los Cabos are easily accessible from most U.S. cities. 

Some also offer family-friendly resorts with kids' programming, so parents and grandparents can actually enjoy a quiet lunch. More on this later.

Manage expectations. Nap schedules still rule, meltdowns are part of the package, and the moments that matter most are usually the simplest: a shell found on the beach, a hammock shared with other family members, a brilliant parrot squawking its welcome.

The sweet spot: tweens (ages 8–12)

This is the golden window for multigenerational travel. Old enough to be genuinely curious and engaged, yet young enough to still think grandparents are cool. This age group can handle longer excursions, including snorkeling, kayaking, hiking, and cultural exploration, without worrying about the needs of small children.

National parks are having a well-deserved moment here. Glacier, Zion, and the Canadian Rockies (including Banff) are destinations that awe every generation at once. There's something about standing in front of something truly vast that levels the playing field between a 10-year-old and a 70-year-old.

The year after our Swedish immersion, we took another family trip through the Canadian Rockies, staying at Fairmont Hotels along the way – a trip I’d definitely take again. We left Calgary by bus, traveling through the weirdly wonderful hoodoos, majestic mountains, ice fields, and impossibly blue alluvial lakes. More information about this luxury tour is available.

Teenagers and twenties: The art of the opt-in

Here's the honest truth about traveling with teens, especially: control is an illusion, and the sooner you let go, the better the trip goes. Teenagers and twenty-somethings engage when they feel like participants rather than passengers. Give them a role: let them research one activity, choose one dinner, or navigate one afternoon.

Destinations with built-in appeal for this age group help enormously. Mexico City is having a cultural moment and rewards curiosity at every age. Montreal and Quebec City offer international flavor without international airfare or passport anxiety (and a good time for them to practice their French). Costa Rica delivers adventure, with zip-lining, surfing lessons, butterfly forests, and wildlife that can make even the most reluctant teenager look up from their phone.

The mixed-age reality

When the grandchildren span a decade or more in age, the trip requires built-in flexibility rather than fighting the chaos. 

• A home rental, from basic to lux: A villa in the Yucatán, a lakehouse in Ontario, a compound in Barbados often outperforms a hotel for this reason. Shared common spaces allow for natural gathering while private rooms preserve everyone's sanity.

• Plan one main experience per day that works for everyone. 

• Leave the rest of the day loose; it’s inevitable that someone will discover something along the way that’s worth a second look.

Some of the best multigenerational travel memories are made in the in-between moments: a card game filled with silliness and laughter, a grandmother teaching a grandchild to cook, a grandfather and teenager discovering they share something completely unexpected.

Closer to home, right now

Disney is designed for all ages

With world events making long-haul international travel feel less predictable, North America, Mexico, and the Caribbean offer a genuinely compelling case. The variety is remarkable, from the cultural richness of Oaxaca to the raw beauty of Nova Scotia to the unhurried elegance of St. Lucia. You don't need to cross an ocean to create a memory that lasts for years.

You just need the right people, a little intention, and the wisdom to know that the trip doesn't have to be perfect to be unforgettable.

Some of the best proof of that is still being retold by people in their mid-thirties who once island-hopped through a Swedish archipelago with their grandparents.

Designing your best life: Tips to travel by

Multigenerational travel is no longer reserved for special occasions, as nearly 40% of leisure travelers took at least one such trip in the past year. Overall, these travelers want to create lasting memories, spend quality time together, and mark milestone moments. 

The most successful trips share two key traits: built-in downtime and pre-planned transportation. Managing varying energy levels and routines is far from glamorous, but it paves the way for the best memories.

• Grandparents typically drive both planning and budgeting, particularly at higher income levels. 

• Cruises and villa rentals dominate as top choices, and for good reason – these offer shared spaces for connection and private ones for recovery. 

• Enlist a travel advisor and/or tour operator if the trip is complex, such as Extraordinary Journeys.

Many luxury and higher-end hotel companies offer outstanding children’s programming.

Luxury & High-End Chains: According to Forbes]

• Ritz-Carlton: The "Ritz Kids" program offers activities designed around water, land, environmental responsibility, and culture.

• St. Regis: Offers Family Traditions programs, including specialized children’s clubs and family-focused activities.

• Four Seasons: Known for specialized kids' clubs and, for example, the Four Seasons Hualalai provides exceptional youth programming.

• Six Senses: "Grow With Six Senses" offers hands-on experiences focused on sustainability and local culture. 

• Fairmont Hotels: Depending on the destination, many of these hotels offer kid-friendly activities and amenities.

Family-Focused & Resort Brands 

• Westin Hotels & Resorts: Features Westin Family Kids Clubs in locations like Bali, Malta, and Mauritius, focusing on wellness and play.

• Loews Hotels: "Loews Loves Families" offers curated local experiences and partnerships for immersive experiences.

• Omni Hotels: Offers "Camp Omni Kids Escape" at various resorts, including Orlando, with movies, games, and tailored dinners.

• Holiday Inn (IHG): Known for "Kids Eat Free" programs and family-friendly pools/amenities.

Unique Immersive Experiences 

• Carmel Valley Ranch: Offers, among other activities, on-site beekeeping for families.

• Tides Inn: Features the Bayside Explorer Kids Club, ecology experiences, and a Maker Space for crafts.

• Hotel del Coronado: Offers surf lessons and beach activities for kids.

• The Ranch at Rock Creek: Offers immersive nature-focused experiences. 

• The Greenbrier Resort in White Sulfur Springs, WV, offers a wide variety of activities, childcare, and restaurants to appeal to any appetite. Babysitting service available.

Hello, dear readers! In this issue:

• Derisking your travel

• Travel safety tips most don’t know 

• Are your meds legal in other countries?

Derisking Your Travel

This week’s feature is by guest contributor Jason, an expert on both travel and risk. More about him at the end of the article.

The thirst for travel has never been higher among older adults. At the same time, factors of aging and recent geopolitical trends make travel risks a real concern. We’ve enlisted the help of an expert to give you solid, actionable advice for enjoying travel while mitigating risk.

1. Don’t put all your money in one place

A gentle reminder that money disappears faster than you think, especially when it’s all in one pocket.

If your wallet or purse disappears – whether you lost it or someone helped it disappear – you don’t want your entire trip disappearing with it. 

The fix is simple, and it’s amazing how many of us don’t do it: split your resources. Carry your primary wallet/purse as usual, but keep a backup credit card and some emergency cash in a separate place. That might be your luggage, your hotel safe, or even a different bag. 

This isn’t about paranoia, it’s about basic resilience. I’ve seen travelers go from completely stuck to completely fine just because they had a backup card tucked away. Same problem, totally different outcome. One person is canceling their trip. The other is ordering an umbrella drink and figuring out the next steps. Don’t let a single point of failure end your trip. I admit I’ve failed to follow my own advice here multiple times, thinking “it won’t happen to me,” but travel enough and it eventually will.

2. Back up what actually matters (not your whole life)

Eat like a local, live like a local… just don’t assume your stomach can, too.

Travel comes with friction. Bags get delayed. Things get misplaced. Occasionally, stuff just vanishes into the void. So the question isn’t “how do I prevent that entirely?”  because you won’t. The question is: what can I absolutely not function without?

For most people, that list is pretty short:

• Prescription medication

• Glasses, contact lenses, or other assistive devices

• Essential documents such as your passport

Those are the things worth duplicating or planning around. 

What’s not on that list? Your third backup phone. Your second laptop. Your “just in case” tablet. I know people who travel like they’re opening a small electronics store, and it’s completely unnecessary. 

• If your laptop dies, you log into the cloud on a new one. 

• If your phone breaks, you replace it. 

• Be thoughtful about redundancy where it matters, but don’t confuse preparation with overpacking. 

PRO TIP: Always store a PDF copy in the cloud of your passport and other critical docs. That way, if it decides to wander off, you at least have something to show the police or other officials in the meantime.

3. Tell someone where you are (but don’t tell the Internet)

There’s a sweet spot between being completely off-grid and broadcasting your every move to the world. When you’re doing something even slightly higher risk – remote hiking, long solo drives, unfamiliar areas at night – tell someone you trust where you’re going and when you expect to be back. 

• Build in a little buffer so they don’t panic if things run late, but make sure someone has a general sense of your plan. 

• At the same time, resist the urge to post everything in real time, especially in places where security is less predictable. Not everyone following you has good intentions, and you don’t need to make it easy for anyone to track your movements. 

• Share the story later. Experience it fully in the moment. A little bit of discretion goes a long way.

4. Safety in numbers… but not a traveling circus

There’s truth to the idea that two heads are better than one. Traveling with a companion can make decision-making sharper, provide a second set of eyes, and generally reduce risk. But there’s a tipping point. 

As groups get larger, they become more visible, less flexible, and frankly more chaotic. You’re more likely to stand out, more likely to attract attention, and almost guaranteed to have at least one person making questionable decisions that affect everyone else. Large groups can also become easier targets. They’re predictable, they move more slowly, and they often signal “tourist” from a mile away. Smaller groups, or even pairs, tend to move more intentionally. They blend in better, adapt faster, and keep a tighter awareness of their surroundings. Travel like a team, not an entire traveling circus.

5. Go where the locals go (with eyes open)

Street markets = flavor, culture, and sometimes a reminder that your stomach has a different passport.

Crowds are magnets: for energy, for culture…and for pickpockets. Stay alert!

There’s a reason certain places show up in every guidebook. They’re famous, accessible, and designed to handle large volumes of visitors. They’re also predictable. And anything predictable (big chain hotels, major tourist restaurants, packed festivals, iconic attractions) can become a natural focal point not just for travelers, but for people looking to take advantage of them. 

This doesn’t mean you should avoid these places entirely. Some are absolutely worth seeing. But it does mean you should approach them with awareness. 

• Balance them out by spending time where locals actually live their lives. 

• Stay in neighborhoods that aren’t built exclusively for visitors. 

• Eat at places that aren’t optimized for tourists. 

• Explore beyond the obvious. You’ll often find that not only do you feel more grounded and less targeted, you also have a far richer experience. 

One small reality check: your immune system is not local. That incredible street food spot might be perfectly normal for residents and a full-blown adventure for you. Ease into it. Your stomach will thank you.

The Bottom Line

Derisking your travel isn’t about wrapping yourself in bubble wrap or eliminating every unknown. It’s about making a series of small, smart decisions that compound in your favor. So when something inevitably goes wrong, it’s not catastrophic, it’s just an inconvenience. You’re still moving. Still exploring. Still saying yes. And that’s the whole point.

About Jason

Jason is a 25-year veteran of the World Bank and in the small club of a few hundred people who have visited every country on Earth (yes, even the ones you’re questioning). His newsletter, 196Stories, tells the tales of his extraordinary visits to 196 countries. Consider subscribing if you enjoy that sort of content!

Bonus tips for our readers

Jason’s fantastic advice applies to everyone. We decided to research a few extra tips, especially relevant to older adults.

Master your medication before you go

• Carry a written list of all medications, dosages, and your doctor's contact information, as this can be essential if you need to replace a prescription or seek emergency care on the road. If any of your medications require syringes or other medical paraphernalia, carry a doctor's note clearly explaining what you have and why, especially when traveling by air.

• Bring more medication than you think you'll need. At a minimum, a few extra days' supply to account for unexpected travel delays or that tablet that accidentally falls down the drain.

• Always keep your medications in your carry-on bag, not in checked luggage, in case bags are lost or delayed. 

PRO TIP: Jason added that if you are traveling internationally, also check the legality of your medications. As he says, “that Xanax that calms your anxiety at home can land you in prison in Singapore.” Check your medications

Thwart the thieves

Older travelers are well-known targets for pickpockets and petty theft, particularly in tourist-heavy areas.

• One proven tactic is carrying a "dummy" wallet containing a small amount of cash and no critical cards. If a pickpocket succeeds, the damage will be minimal. 

• Keep your actual ID, credit cards, and larger sums in a travel pouch or hidden pocket designed for travelers.

• Anti-theft gear has advanced considerably. Slash-resistant travel bags with locking zippers, stainless steel wire-mesh portable safes, and pickpocket-proof clothing with deep interior magnetic pockets are all practical investments for frequent travelers.

Plan for health insurance

This is important and often overlooked: Medicare does not cover most medical costs outside the United States except for a handful of exceptions.

This gap is serious. A medical evacuation from a foreign country can cost tens of thousands of dollars out of pocket without insurance, so consider purchasing a dedicated travel medical insurance policy before any international trip. Look for plans that offer at least $100,000 in medical coverage, $500,000+ in emergency evacuation coverage, and coverage for the "acute onset of pre-existing conditions.”

Keep your blood flowing

Long-haul flights of four hours or more are associated with a 2-to-4-fold increase in blood clot risk, and flights of eight hours or longer carry the greatest danger.

Simple advice here: move. 

• On flights, get up and walk the aisle every hour or two. 

• On road trips, build in frequent stops to stretch your legs. 

• Wearing compression socks – ideally after confirming with your doctor that they are appropriate for your circulation – can meaningfully improve blood flow. 

• Avoid crossing your legs while seated, wear loose-fitting clothing, and stay well-hydrated, as dehydration is an additional DVT risk factor at altitude.

Quick-reference checklist

Longevity isn't a secret…

It’s not a diet supplement, gadget, or trend with a catchy name. Instead, it's those small, consistent choices you may have already made that quietly accumulate into something truly remarkable over time. 

Research confirms this – the key to longevity is getting 150 minutes of regular cardio each week, doing strength training twice a week, getting quality sleep, maintaining healthy eating habits, and staying connected with friends, family, and colleagues.

Cardio: Secrets to reaching your weekly goal

Studies from the Harvard T.H. Chan School of Public Health found that even 15 to 20 minutes of moderate daily movement – walking, gardening, swimming – is linked to significantly better health outcomes over time.

The good news is that you don’t need to do 30 minutes straight, 5 days a week. Here are some strategies for success:

• Break it into smaller sessions: Divide the 150 minutes into daily, manageable chunks (e.g., 10–15 minutes per session, or a 20-minute walk most days. This schedule is proven to be manageable and meaningful. Get expert tips

• Start slowly: If you are just starting, build up your stamina gradually over several weeks to avoid injury.

• "Talk test": Moderate intensity means you can talk but not sing while exercising.

• Mix it up: Include weight-bearing activities (e.g., walking, light dancing) for bone health and non-weight-bearing activities (e.g., swimming, cycling) for joint relief.

• Use household moments: Turn chores like gardening or vacuuming into active, daily movement. 

Recommended activities include:  

• Walking: Brisk walking is the most accessible, low-impact exercise, whether indoors on a treadmill or in a mall; outside, around the neighborhood, on a trail, or even sightseeing.

• Water activities: Water aerobics or swimming are gentle on joints and provide excellent resistance.

• Group fitness classes: Seek out SilverSneakers, Pilates, or dance classes for social motivation. Many local hospitals also offer virtual and in-person classes.

• Online cardio workouts: These are plentiful and suitable for all ages and fitness levels.

• Cycling: Stationary or outdoor bikes boost cardiovascular health with low impact. 

Related newsletters: You’ve Got Questions;  Micro Workouts; These Feet Were Made for Walking

Strength training: Twice a week

Strength training twice a week is a powerful way to maintain muscle mass and is one of the most impactful actions we can take for our long-term health, reducing the risk of falls, metabolic issues, and cognitive decline. Even light resistance exercises two days a week can make a noticeable difference. 

After 60, we naturally start losing muscle mass, and the effects go beyond appearance or how we feel. Muscle loss is closely linked to fatigue, balance problems, and an increased risk of falls. The good news is that it's largely reversible at any age, with as few as 2 to 3 sessions per week.

Always stay hydrated before, during, and after any workout and warmup by doing 3–4 sets with lighter weights to prepare joints and practice technique.

New to strength training? Start with using your own body weight:

Begin doing each 10 times (a “set”) before moving to the next exercise. As you gain strength, add another set until you reach three sets.

• Chair squats: Lower yourself slowly toward a chair, then return to standing rather than sit. Build up to full squats without the chair.

• Wall push-ups: Hands flat against a wall at shoulder height, bend and press back. Effective for upper body strength without floor work.

• Calf raises: Hold a chair for balance, rise onto your toes, and lower slowly to build stability.

Progress to resistance bands

• Banded rows: Loop a band around your feet while seated, then pull it toward your waist with your elbows back. Strengthens the upper back and improves posture.

• Banded bicep curls: Stand on the band, curl upward, and control the release just as carefully as the lift.

Move to light weights 

Once bands feel comfortable, even two- to five-pound dumbbells open up a wider range of movement and challenge. Remember to move slowly, rest between sessions, and start where you are, not where you think you should be.

According to Mayo Clinic, follow this advice when you use weights:

• The 10-rep test: Grab a weight, perform 10 repetitions, and check your form. If the last 2-3 reps are difficult, it is likely that the weight is right for you.

• Start light: Begin with no weight or very light weights (1–5 lbs) to master the movement.

• Listen to your body: If you feel pain, stop immediately and use a lower weight.

• Progressive increase: When 15 reps become easy, increase the weight by 2-5 pounds

Sleep: Quality, quantity...and consistency

One of the most powerful things you can do for your health happens when you're not doing anything at all.

During sleep, the brain runs what researchers have called its "cleaning cycle," clearing out metabolic waste and consolidating memory. Adults who consistently get seven to nine hours of quality sleep show lower rates of cognitive decline, heart disease, and inflammation. It's one of the most powerful and underrated tools available. 

We all have those nights when we toss and turn, or we can’t turn off our brains. Here are a few habits worth building:

• Keep a consistent bedtime and wake time every day

• Keep your bedroom dark, cool, and quiet (sound machines are fine); try a sleep mask to block the light

• Avoid caffeine, alcohol, and heavy meals close to bedtime

• Create a wind-down routine that your body learns to recognize as a signal to rest; a few minutes of guided meditation or breathwork can work wonders

• If insomnia or sleep apnea is an issue, talk to your doctor – both are treatable

 Related newsletters: We all do it. Now, learn to do it better.

Food: What and how you eat matter

Hands down, the Mediterranean diet remains one of the most thoroughly studied eating patterns linked to healthy aging. Packed with vegetables, whole grains, legumes, olive oil, and fish, it's more of a philosophy than a diet, emphasizing food as pleasure and nourishment rather than restriction. 

But researchers are increasingly paying attention not just to what's on the plate, but to the experience around it. Eating with others, eating slowly, and eating with attention are all associated with better digestion, a healthier weight, and greater satisfaction. The social dimension of food turns out to be nutritious in its own right.

Other factors

Connection is often the missing link

If there is one finding in longevity research that continues to surprise people, it's the sheer power of social connection. A landmark Harvard study spanning more than 80 years found that close relationships – more than wealth, fame, or even genetics – were the strongest predictor of long, healthy lives.

Loneliness, by contrast, has been shown to have health effects comparable to smoking 15 cigarettes a day. This isn't sentimentality, it's biology. Strong social bonds regulate stress hormones, support immune function, and keep the brain engaged.

Having purpose is measurable

In Okinawa, Japan, they call it ikigai, roughly translated as "that which makes life worth living." You don't need to travel to find it. You just need to name it.

Research from the Blue Zones, the regions of the world where people consistently live the longest, consistently points to one shared trait: a sense of purpose. Whether it comes from work, community, creative pursuits, or family, having a reason to get up in the morning has been shown to reduce the risk of cognitive decline and improve overall resilience.

The takeaway

Longevity isn't about adding years to your life so much as adding life to your years. The habits that support a long, healthy life are the same ones that make each day richer: movement, good food, deep connection, rest, and purpose. The science is clear. The rest is up to you.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers. In this issue:

• When an obstacle becomes opportunity

• Rediscovering the United States

• Canada: spectacular and surprisingly close

• Mexico and Central America: more rewarding than ever

• South America: a vastly diverse continent

• The U.S. Department of State resources

An unexpected change of scenery

These days, there’s a quiet conversation happening among travelers. People who once had their passports ready and their itineraries confirmed are hitting the pause button, reconsidering, and asking the question that feels increasingly wise:

Is there somewhere closer to home that could be just as rewarding?

Travel has always responded to the international climate – when the horizon feels uncertain, looking closer to home isn't a compromise. It's a savvy reset.

When an obstacle becomes opportunity

The most experienced travelers know that some of the best trips begin with a detour, a missed turn, or an oversight. The places you didn't plan to go have a way of becoming the experiences you love most.

A prime example is the Americas. From the southernmost tip of Chile to the arctic landscapes of Nunavut, Canada, extraordinary adventures are awaiting your discovery.

The world will wait. And in the meantime, there's more to explore closer to home than most of us ever imagined.

Rediscovering the United States

Historic Savannah, Georgia

There's a difference between passing through a place and stopping to truly experience it. Many travelers have discovered the luxury of unhurried exploration; they know exactly what that means. The choices are as vast as they are diverse.

One way to explore the USA is by train. A friend recently reminded me of a trip he took across the country with an Amtrak Rail Pass for those of us of a certain age. He used the 10-trips-in-30-days offer, stopping at new places and staying a few days at each. The stories he shared were fascinating.

One of my favorite destinations is Savannah, Georgia, the sister city of New Orleans. So yes, look for Cajun cuisine, including beignets. This lovely city rewards those who wander beneath the Spanish moss that drapes the path to the iconic fountain at Forsyth Park, the city’s notable restaurants, and the architecture that reflects the city’s history dating back to the early 1700s. Sharing the region is Asheville, North Carolina, which has become one of America's most refined small cities, featuring a remarkable art and food scene and the Blue Ridge Parkway just beyond the city limits.

Then there’s Santa Fe and its world-class art, exceptional cuisine, and a high-desert landscape that is as quietly transformative as it is spectacular.

For those drawn to the coast, Maine's working harbor towns and grand historic inns offer a timeless kind of elegance. Along the Pacific, the Monterey Peninsula and the wine country of Sonoma remain among the most gracious destinations in the country.

And for a luxurious excursion into Alaska’s spectacular Denali National Park, the Sheldon Chalet will indulge you with a personal concierge, chef, and guides to create once-in-a-lifetime adventures.

Canada: spectacular and surprisingly close

Morain Lake, Alberta, Canada

The stars of the Canadian Rockies – Banff, Jasper, Lake Louise – should be on every serious traveler's list. The mountain scenery is some of the most dramatic on Earth, the lodges are truly grand, and wildlife viewing is unparalleled. Be sure to stop by to see the brilliantly turquoise Lake Peyto and the Columbia Icefields. Both are otherworldly. Many tours are available in this wondrous part of the world, but few compare to those offered by Fairmont Hotels and Resorts throughout Canada and the US.

For those who prefer cities, Vancouver combines sophisticated urban life with immediate access to the ocean, forests, and mountains in a way that few places in the world can match. A side trip to Victoria and its breathtaking Butchart Gardens in spring and summer is one of the most beautiful places on the planet. Fairmont offers luxurious stays at both destinations.

On the eastern side of Canada, Quebec City offers an authentically European experience, with cobblestone streets, French cuisine, centuries of history, and no transatlantic travel required. Just beyond the city, Ile d’Orleans and its galleries and cafes are worth a visit. Of course, a stop at the Fairmont Le Château Frontenac is a must – whether for a stay or high tea.

In autumn, many cruises are available to Halifax, Nova Scotia, and Saint John, New Brunswick (Bay of Fundy), with some lines stopping in Boston. I took Royal Caribbean’s voyage from the Port of Baltimore and can report that it’s a delightful trip that captivates the senses and the desire for adventure.

Mexico and Central America: more rewarding than ever

San Miguel de Allende

Mexico's interior has long been a secret among discerning travelers, and that secret is getting harder to keep.

Oaxaca has emerged as one of the hemisphere's great food and art destinations, with a culinary tradition that has gained serious international recognition and archaeological sites that rival anything in Europe. San Miguel de Allende, a UNESCO World Heritage Site, charms visitors with its rose-colored colonial buildings and lively arts scene, while Mérida in Yucatán offers outstanding regional cuisine and easy access to stunning Mayan ruins. For those seeking a coastline without the crowds, Mexico's southern Pacific coast offers warm waters, relaxed beaches, and an authenticity that long ago was sacrificed by more developed resorts.

Central America rewards the curious traveler with extraordinary natural diversity packed into a remarkably compact geography. Costa Rica remains the gold standard for nature-forward travel:  volcanoes, cloud and butterfly forests, and some of the world's best sport fishing, all within a country deeply committed to conservation. Belize offers an English-speaking Caribbean escape with world-class diving along the second-largest barrier reef on earth. Guatemala's Antigua is a premier UNESCO World Heritage site and a magnificently preserved colonial city, bordered by volcanoes. And Panama delivers exceptional biodiversity, a vibrant capital, and the enduring marvel of the Canal itself.

South America: a vastly diverse continent

Salar de Tara, San Pedro de Atacama, Chile

Seasoned travelers tend to get more out of South America than anyone, because they know how to slow down and look closely. Cartagena, Colombia, is one of the most beautiful and atmospheric cities in the Western Hemisphere. Peru's Sacred Valley, beyond the iconic Machu Picchu, holds Incan history and Andean culture that reward curious, unhurried exploration. 

Uyuni Salt Flats in Bolivia provides a unique journey that you can take in on a Jeep tour with local guides, stay in salt-built hotels (complete with signs to not lick the walls), and spend an unforgettable evening on the flats, made for an experience unlike any other.

Chilean Patagonia offers wilderness on a scale that still has the power to astonish even those who have seen a great deal of the world. This is only one of a vast range of travel opportunities in South America that we can’t cover here. For more information, visit National Geographic's guide to the continent.

Did you know: The U.S. Department of State resources

In today’s ever-changing global community, smart travelers rely on information provided by the U.S. Department of State. Their valuable resources help you plan your trips and include essential contact details that every traveler should have:

Travel.State.gov

Travel Advisory Updates: Before you book a trip abroad, understand what you’re walking into when traveling.

International Travel Info: Planning a trip abroad? Get travel advice you can trust.

Enroll in STEP: Get real-time travel updates. Learn more now about STEP.

Hello, dear readers. In today’s Tapestry Wellness issue:

• The more we age, the more it matters

• Gentle Stretch with Natasha

• Independence and fall prevention

• Building the habit

The stretch effect: independence, mobility, longevity

There’s a reason why we yawn and stretch when we wake up. And there’s even a name for it: pandiculation. Aside from feeling good, the Cleveland Clinic reports that our bodies do this to wake up after hours of inactivity. That includes:

• Resetting and loosening muscles; this ultimately prevents pain by easing the stiffness that comes from long periods of immobility

• Improving circulation to warm up our muscles and joints so they move more freely

• Increasing heart rate and brain activity to help shift from a restful state to alertness

Gentle stretch with Natasha: That same principle applies to building in 10 minutes of daily stretching. Natasha, Tapestry’s certified trainer, has a new video for you. Start with one session a day and build up to three times for one thorough stretching session…then stick with it!

The more we age, the more it matters

Starting in our 30s, muscles naturally begin to shorten and lose elasticity; a process that quietly accelerates with each passing decade. Tight hamstrings, a stiff lower back, reduced shoulder mobility: these aren't just annoyances. They're the early signs of a body losing its range of motion. Left unchecked, that loss compounds. Tasks that once felt effortless, like reaching overhead, bending down, or turning to check a blind spot, begin to take more effort. And effort, over time, becomes avoidance.

But it doesn’t have to be that way.

Stretching interrupts that cycle. Regular flexibility work helps maintain the length and suppleness of muscle fibers, keeping joints moving through their full range. Think of it as maintenance for the most complex machine you'll ever own.

The bigger picture: independence and fall prevention

Here's what doesn't get talked about enough: flexibility is a pillar of functional independence. The ability to move freely and confidently isn't just about comfort — it's directly linked to balance, coordination, and fall prevention. According to the CDC, falls are the leading cause of injury among adults over 65, and reduced flexibility is a contributing factor. Stretching strengthens the neuromuscular pathways that tell your body where it is in space. It’s called proprioception, or in other words, greater stability on your feet.

The good news? It's never too late to start, and the gains come faster than most people expect. Even modest consistency – 10 minutes a day, most days – produces measurable improvements in flexibility within a few weeks.

Building the habit

The most effective stretching routine is the one you'll actually do. A few principles to get started:

• Timing is everything: Stretching after light movement, like walking, is more effective than stretching cold muscles first thing in the morning.

• Hold, don't bounce: Static stretches held for 20–30 seconds allow the muscle to genuinely release. Bouncing activates a protective reflex that works against you.

• Focus on the big four: Our hips, hamstrings, shoulders, and spine bear the burden of sedentary habits but have the biggest benefits when kept loose.

• Pain means stop: Stretching should feel like mild tension or pull. It should never cause sharp pain or discomfort. Back off if something hurts.

Become a flex symbol

Ten minutes. That's the ask. Not a gym membership, not special equipment, not a major schedule overhaul. It’s just a small daily investment in the body that carries you through everything else. The research is clear, the benefits are real, and the barrier to entry is about as low as it gets.

So go ahead. Reach a little further today than you did yesterday. Your future self will thank you.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers. In this issue:

• The benefits of slow travel

• Taking it easy

• Best places for slow tourism

• Before you go

• The economy of slow

• Designing your best life: The bluebird of happiness

Ponta da Piedade, Lagos, Portugal

You may've done the whirlwind trip: seven cities in ten days, a suitcase that’s never fully unpacked, and hundreds of photos you haven't looked at since. That kind of travel definitely has its place, but at some point, many of us start craving something different. Deeper. Less structured. More spontaneous.

Enter slow tourism. It’s the best way to enjoy everything at your own pace. To truly explore local culture and discover hidden treasures and spots that let you experience life like a resident. Far from the crowds and far from the usual. It can also be more sustainable and less expensive than mass travel.

Taking it easy

Le Monastier-sur-Gazeille, Saint-Jean-du-Gard, France

Slow travel isn't about moving at a snail's pace or skipping the highlights. It's about choosing a home base and settling in. It’s spending a month in a corner of Tuscany instead of ticking off five regions; renting an apartment for a week in a quaint Lisbon neighborhood instead of a hotel; or indulging in a months-long getaway to explore Canada from coast to coast. It also means eating where locals eat, learning a few words of the language, and having a favorite café by day three.

And as we get older, it’s also remarkably practical: Less packing and unpacking. Fewer overnight trains. More time to rest between activities without feeling like you're falling behind an itinerary.

Where the idea works best

Scandinavian residential neighborhood

Slow tourism can be enjoyed almost anywhere, but some destinations are particularly well-suited.

Portugal remains one of the great slow-travel values in Europe: a low cost of living, excellent food and wine, easy navigation, and genuinely welcoming for visitors staying longer. The Algarve and the Douro Valley are both spectacular without being overrun.

Japan generously rewards slow travelers. Spend two weeks in Kyoto and the surrounding towns of Nara, Uji, Arashi Yama, and you'll barely scratch the surface. The country is also exceptionally safe, clean, and logistically straightforward, even for solo travelers.

For those looking to indulge in luxury, the south of France, coastal Croatia, and the Italian lake district all feature high-end villas and boutique hotels where a two-week stay feels like a masterclass in living well. Many of these places offer weekly rates that make the per-night cost surprisingly affordable.

On the more economical end, Mexico's colonial cities, such as Oaxaca, San Miguel de Allende, and Mérida, offer an extraordinary quality of life at a fraction of the cost of many European locations. Long-stay apartment rentals are easy to arrange, the food culture is extraordinary, and the art scenes, thriving.

Before you go

Slow travel requires some planning:

• Book accommodations for a week or more upfront, since the best apartments and smaller boutique properties fill quickly.

• Look into travel insurance that covers extended stays.

• Research pharmacy access in your destination before you go if you’re on medications; this is generally not an issue in most of Europe and Latin America.

Resources

The World’s Best Destinations for Slow Travel

Complete guide to slow travel: why and how to practice it

Defining Slow Travel

The economy of slow

Kyoto Prefecture, Japan

Slow tourism tends to cost less than you'd expect. When you're not paying for a new hotel every night or eating every meal in a tourist district out of convenience, the budget stretches considerably further.

This type of travel is less a style of journey and more a shift in what you're after. Less consumption, more immersion. Less itinerary, more experience. For many people who've been traveling for decades, it turns out to be exactly what they didn't know they were looking for.

Designing your best life: The bluebird of happiness

Birdwatching turns out to be one of those hobbies that offers more than expected. On the surface, it's simple – you go outside, you pay attention. Yet, the beauty is in that simplicity. 

This delightful pastime lets you reset and refocus on your surroundings, away from screens and noise. It gets you outdoors and moving, often into places you'd never otherwise visit, from local wetlands to peaceful forests that are soothing. 

The learning curve is real but rewarding: the more you know, the more you see. And it’s that experience that becomes quietly addictive. It's also remarkably accessible. A decent pair of binoculars and a field guide will get you started. But like any hobby, it can scale up in sophistication (and gear) as far as you want to take it. And it travels well, which means wherever you go in the world, there's always another reason to step outside and look up.

Of course, there’s an app for that. The most popular include:

Merlin Bird ID

eBird

 Audubon Bird Guide 

Sibley Birds

Birda

Hello, dear readers. In this issue:

• Online medical advice: When is it okay?

• Symptom checkers

• What to keep in mind

• Wearables 101: How to interpret your data

• Designing your best life: Satisfying snacks

• Did you know…?

Online medical advice 101

Courtesy of Hallett's Medical Services

Many of us have been there in one way or another.

For me, it began with an itchy rash covering my entire left leg. Of course, it was the start of a long holiday weekend, so I googled my symptoms to avoid bothering my doctor..

I compared Google’s images with my rash. The diagnoses it came back were alarming, and I catastrophized until I had worked myself into a panic. That’s when I headed to urgent care. 

As soon as the nurse practitioner saw me, she said it was a mild infection caused by dry winter skin. Two minutes and one over-the-counter medication later, and I was on the mend. 

Dr. Google was overly thorough, but it taught me a lesson – there’s a good and not-so-good time to use it for self-diagnosis.

When it’s okay to check online

Searching for medical information shouldn’t be used for self-diagnosis or addressing emergencies – save that job for qualified healthcare professionals. 

According to Healthgrades, it’s generally okay to search online, as long as you’re using reputable sources to: 

• Educate yourself about a confirmed diagnosis or treatment plan from your doctor.

• Get advice on non-urgent or minor health concerns, such as managing mild symptoms at home, treating a bug bite, or a sore throat.

• Prepare for a doctor's appointment by putting together your questions in advance.

• Manage existing chronic conditions with advice on topics such as diet or exercise modifications for high blood pressure.

• Find resources like nearby support groups or help with insurance.

• Research specific, objective questions about symptoms (e.g., "What can cause a lump to form under my skin?" rather than "Is the lump under my skin cancer?"). 

These sources include:

Government health sites such as the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH). Check that the article(s) were last updated before January, 2025.

Non-profit academic and medical centers like the Mayo Clinic and the Cleveland Clinic.

Major health organizations related to a specific condition (e.g., the American College of Rheumatology, the American Cancer Society).

Symptom checkers

Symptom checkers are popular and can be helpful when you need to figure out the urgency of a medical issue. Do you need to visit urgent care or go to the emergency room? What qualifies as a non-emergency, and is self-care a suitable option? Or do you want to prepare before consulting a healthcare professional?

Reliable symptom checkers are approximately 80% accurate for these decisions. Always seek advice from a medical professional when a diagnosis is necessary, 

We found these reliable symptom checkers on the web:

Ada: Ada is often cited as one of the most accurate and popular AI-driven symptom checkers.

Avey: Highlighted in studies for having high diagnostic accuracy compared to others.

Isabel: Known for its clinical-grade search that allows you to input symptoms in your own words.

WebMD Symptom Checker: Good for general information gathering.

Ubie: AI-based for insights into potential conditions.

What to keep in mind

Healthgrades reports that many doctors discourage using online resources because of:

• Medical needs are highly individual, depending on personal factors like medical history, underlying conditions, and lifestyle. The information a search engine provides is general and may not be safe or applicable to you.

• Many conditions share similar symptoms. For example, headaches can occur due to migraine, infection, eyestrain, stroke, cancer, and more. Search engines may suggest you have the wrong condition and steer you away from seeking help. A diagnosis from a medical professional can be much more reliable.

• Absolutely anyone can publish or discuss health topics online without being a qualified medical expert or conducting valid scientific research. 

• Googling health information may increase anxiety over health or create confusion, especially if it leads to believing you have a serious condition when you don’t.

Inaccurate search results may lead you to think nothing is wrong and delay contacting a doctor. It can also encourage you to pursue a diagnosis for a health condition that you don’t have, instead of one you may have.

Wearables 101: how to interpret your data

Your smartwatch is talking. Do you know what it's really saying?

It’s one thing to count steps or time your daily walk. But as fitness trackers and smartwatches have become increasingly popular, the technology has evolved with them. The result: information overload.

We know that those numbers flashing on your wrist can feel more befuddling than beneficial. Let's clear that up:

Resting heart rate is one of your most valuable metrics. A healthy range for most adults is 60–100 beats per minute, though athletes often run lower. Watch for gradual changes over weeks – a gradual rise can signal stress, poor sleep, or early illness (even a cold).

Sleep stages (light, deep, and REM) determine how rested you feel. Deep sleep is when your body repairs itself, while REM is when your mind processes and consolidates memory. If you're consistently short on either, consider adjusting your bedtime routine … not just the hour you go to bed. Aim for 7 to 9 hours a night, and limit naps to 15 to 20 minutes.

Steps and active minutes are motivating, but don't fixate on the numbers daily. Instead, look at weekly averages. A gradual upward trend over months is exactly the kind of progress that improves long-term health. See our newsletter on this topic.

One golden rule is to think ofyour wearable as a guide, not a medical device. If something concerns you, share your data with your medical professional; most devices let you export a summary.

Designing your best life: Satisfying snacking

Smart snacking is satisfying if you start with a balance:

• Pair protein, fiber, and healthy fats to sustain energy and outsmart the afternoon slump. 

• Skip the vending machine and reach for portable, nutrient-dense options like nuts, fresh pre-cut fruit, string cheese, Greek yogurt, hard-boiled eggs, or veggie sticks with hummus. 

• A little prep on a Sunday makes grabbing the right snack effortless, no matter how busy life gets.

Need something sweet (other than fruit)? Mix a few chocolate chips in with a handful of nuts and some dried fruit. Or, whip up a batch of chia pudding – it’s fast, nutritious, and delicious.

Did you know…

Who would’ve guessed? A strawberry isn’t a berry…but bananas, avocados, and watermelons are!

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers. In this issue:

• Are 10,000 steps necessary?

• Is yoga good for you?

• Is caffeine good for cognitive health?

• Why are social connections important?

• What should I eat?

• Where did the question mark come from?

What do you need to know?

We learn a lot from our readers, especially about topics of interest and your questions on them. So, this week, we’re trying something new: a Q&A that tackles a few of those issues and provides answers and resources to help you get the information you’ve been asking for. We’re kicking this off with fitness, cognitive health, and nutrition; three areas that come up often. 

Have questions for us? Let us know, and we’ll try to get the answers for you.

Fitness

Do you really need to walk 10,000 steps a day? The short answer: no. The ubiquitous 10,000-step goal isn't based on science, but rather a 1960s Japanese pedometer marketing campaign. This device was called a Manpo-Kei. In Japanese, "man" means 10,000, "po" means steps, and "kei" means meter. So translated, it’s 10,000 steps meter.

The key is consistency, not perfection: Walking 6,000 steps daily is better than hitting 10,000 steps sporadically. Start by tracking your current average, then gradually add more steps each week until you hit your stride. 

• Recent research shows that 7,000-8,000 steps per day provides significant health benefits for adults over 50, with benefits plateauing around 10,000 steps. 

• Even better, studies show that reaching just 4,000-5,000 steps per day yields measurable improvements compared with being sedentary. 

• Focus on regular, sustainable movement rather than chasing an arbitrary number; your body will benefit whether you're hitting 5,000 or 15,000 steps, as long as you're moving more.

For more information:

How Many Steps Do We Really Need Each Day? 

These Feet Were Made for Walking

The 9 Best Walking Shoes for 2026

Is yoga good for us as we age? Yes. Despite your level, yoga combines gentle movement, breathing, and meditation to improve flexibility, balance, and strength. And, it’s never too late to start. Regular practice can help:

• Manage chronic pain like arthritis, lower blood pressure, enhance mental well-being, improve sleep, and promote social connection.

• Improve balance and mobility to help prevent falls by strengthening muscles, a leading cause of injury.

• Increase strength and bone density by improving muscle tone and maintaining or increasing bone density, thus protecting against osteoporosis.

• Boost cardiovascular health, including lowering blood pressure, reducing cholesterol, and decreasing inflammation.

• Enhance mental health through relaxation, reduce anxiety, improve sleep quality, and help improve mood.

• Support cognitive function and offer protection against mental decline. 

For more information:

Strong evidence that yoga protects against frailty

2026 Chair Yoga for Seniors - 28-Day Chair Yoga Challenge * Reverse Health 

Yoga with Adrienne (free)

Cognitive health

Is caffeine good for the maturing brain? There doesn’t seem to be a definitive answer. The research on caffeine and brain aging shows promise, but still evolving. Until then, if you enjoy your morning coffee and it doesn't disrupt your sleep or cause jitters, there's good reason to keep drinking it.

Multiple studies suggest that moderate coffee consumption (2-4 cups daily) may be associated with a reduced risk of cognitive decline, Alzheimer's disease, and Parkinson's disease in older adults. Caffeine appears to support brain health in several ways:

•  It reduces inflammation, increases dopamine and other neurotransmitters, and may help clear plaque-like proteins linked to dementia. 

• Some research also shows improved alertness, memory, and reaction time in regular coffee drinkers. It’s important to note that these are mostly observational studies showing correlation, not causation. 

• Scientists can't yet say definitively whether caffeine itself protects the brain or if coffee drinkers simply share other healthy habits. 

• The ideal amount varies by individual; some people metabolize caffeine quickly, while others are sensitive to even small amounts. 

• Current evidence suggests moderate consumption is likely beneficial or at least not harmful for most older adults.

For more information:

Coffee Consumption Correlates With Better Cognitive Health.

How important are social connections for brain health? The evidence linking social connections to brain health is profoundly strong and consistent. While it’s yet to be proven that social connection directly prevents dementia, the association is strong enough that major health organizations now recommend social engagement as a key strategy for healthy brain aging. 

There have been many long-term studies showing that older adults with robust social networks have a 30-50% lower risk of dementia compared to socially isolated individuals, and a lower risk of cognitive decline. Regular social interaction appears to protect cognitive function through multiple pathways by: 

• Stimulating the areas of the brain involved in memory and executive function.

• Reducing chronic inflammation, and lowering cortisol and other stress hormones.

• Providing mental stimulation that builds "cognitive reserve," which is your brain's protection from age-related decline. 

Social isolation is also associated with increased risks of depression, anxiety, cardiovascular disease, weakened immune function, and higher mortality rates (comparable to smoking 15 cigarettes daily, according to some research). 

On the other hand, those with strong social ties tend to maintain better physical health, recover faster from illness, sleep better, and report higher life satisfaction. 

The quality of your social connections matters more than quantity – a few meaningful relationships provide more benefit than numerous superficial ones. Activities like joining clubs, volunteering, regular phone calls with friends, or group exercise classes all count. 

For more information:

3 Ways to Build Brain-Boosting Social Connections

Social Connection

What should I eat?

In a previous newsletter, we talked about the three most effective eating plans for maintaining and improving physical and cognitive health: the MIND, DASH, and Mediterranean diets. Each is scientifically backed for its value to our health. 

The right food is brain food, even if you only follow either of these plans – or a combination of any of them – is a step towards reducing your risk of Alzheimer's by as much as 53%.

Download our free tool that compares these revolutionary diets.

Where did the question mark come from?

There are many ideas about where this punctuation mark came from. One of those is the Cat's Tail Theory. This popular yet unverified Egyptian myth suggests its origins were derived from the inquisitive, curled tail of a cat, an animal worshiped by the ancient Egyptians.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Getting spicy in the kitchen

Long before I fell in love with cooking, the spices I used were painfully predictable – Italian blend for meat sauce, cinnamon for my oatmeal, paprika for garnish, and maybe curry powder for a very westernized version of the Indian dish. 

What I was missing out on was a universe of spices. From asafoetida to za'atar, I began experimenting and was astonished by how much better – how much different – everything tasted. Guests started asking, “what’s in this that tastes so good?”

Today, new recipes with inventive combinations are popping up everywhere that use spices, herbs, and blends in unexpected yet extraordinary ways. From wonderfully tart and citrusy sumac floating in olive oil for dipping bread, to a luscious scoop of thyme ice cream with honey and mascarpone, the possibilities are sure to tingle your taste buds.

The ultimate spice guide

Transform your cooking with our new spice guide: learn which spices pair beautifully together, how to keep them fresh, and techniques for building complex flavors. Download our guide.

Tapestry Spice Guide.pdf

Dark Chocolate Brownies with Sumac

From the Tapestry kitchen

Prep time: 12 minutes

Cook time: 18 minutes 

Serves 16

1 cup unsalted butter 

1 cup dark unsweetened cocoa powder

1/2 cup all-purpose flour

1 tablespoon ground sumac

2 teaspoons instant espresso powder

1/4 teaspoon salt

4 eggs 

1 cup packed light brown sugar 

Flake sea salt

Instructions:

Preheat the oven to 350F.

Grease an 8-inch square baking pan with flour-based cooking spray or with butter and flour.

In a small saucepan, melt the butter over medium heat. Set aside to cool until barely warm but still fluid.

In a large mixing bowl, sift together cocoa powder, dark cocoa powder, flour, espresso powder, ground sumac, and salt.

In a large measuring cup, whisk eggs and brown sugar. Stir half of the egg mixture into the cocoa powder mixture. Next, stir in the melted butter. When incorporated, stir in the remaining egg mixture until just smooth. Do not overmix.

Pour the batter into the prepared baking pan and smooth it. Liberally sprinkle the sea salt over the top of the batter. Bake for approximately 18 minutes, or until center is set but still wet; check doneness at 16 minutes.

Cool the brownies in the pan. Turn out onto a wire rack to cool completely. Freeze for up to 3 months.

International spice blends

Dukkah (Egyptian) combines hazelnuts or pistachios, sesame seeds, coriander, cumin, and sometimes dried herbs, and traditionally added to olive oil for dipping bread. Try dukkah on avocado toast or roasted veggies, or coat a log of goat cheese with the spice and serve with pita. 

Garam Masala (Indian) is the signature blend of cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg, used in curries, rice, grilled meats, and sweets. Try in apple pie, hot chocolate, or roasted carrots.

Harissa (North African) is growning in popularity for its punch of heat and aromatics, and can be found in many supermarkets. The mixture of dried chilis, garlic, caraway, coriander, cumin, and olive oil lends itself to dressing up seafood, poultry, and meat, in addition to marinades and condiments. A teaspoon in brownies gives chocolate a boost.

Jerk seasoning (Jamaican) is widely used on chicken, pork, and seafood, but also shines on roasted pineapple, roasted sweet potatoes, and in BBQ sauce.

Maqluba Maklouba (Jordan) blends allspice, cinnamon, cumin, garlic, and turmeric to elevate even the simplest dishes. Try this to make authentic Maqluba, frying chicken or lamb, eggplant, potatoes, and cauliflower until perfectly tender and aromatic.

Panch Phoron (Bengali Five-Spice) is exquisite with veggies, fish, and in lentil dishes (as in this easy dal recipe). This spice is unique – it’s used whole, either tempered in hot oil or dry-roasted to bring out its complex and aromatic flavors. The blend is made of equal parts of fenugreek, nigella, cumin, fennel, and black mustard.

Ras el Hanout (Moroccan) translated means "head of the shop" or the best the spice merchant has to offer. It usually combines cardamom, cumin, clove, cinnamon, nutmeg, allspice, coriander, ginger, turmeric, paprika, black pepper, cayenne, and rose petals to add a fragrant layer of flavor to ordinary dishes. In addition to tagines, couscous, and grilled meats, ras el hangout is sublime in chocolate truffles, coffee, and roasted carrots.

Shichimi Togarashi (Japanese Seven-Spice) is commonly used on noodles (udon, ramen), rice, grilled meats, and soups. This blend of red chili, sansho (Japanese pepper), roasted orange peel, black sesame, white sesame, hemp seed, ginger, and nori. Enjoy it, too, on popcorn, in chocolate, or sprinkled on roasted Brussels sprouts.

For more information on international spice blends, visit The Kitchn.

Designing your best life: a pinch of this, a dash of that

If you’ve ever wondered if a pinch is a real measurement? It is! One of my favorite gadgets in my kitchen is this demure set of spice measuring spoons that takes the guesswork out of what’s a smidgeon, pinch, dash, or tad.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers! In this issue:

• Pro tips for mobile phone photography

• Free online photo courses

• Designing your best life

• Did you know: Camera obscura

As pretty as a picture

Gone are the days of needing a high-end camera and learning to use it to capture a great photo. All you need is your mobile phone and a little know-how to create a frame-worthy image, time and again.

Pro tips that make everything look better

By knowing a few simple tips, you can transform your phone into a powerful creative tool:

Clean your lens: It sounds almost too basic, but a smudged lens is almost always why phone photos lack sharpness. So, give the lens a quick wipe on your shirt or a microfiber cloth. You'll be surprised by the difference it makes.

Lighting is everything: Good lighting is the mark of a good photographer, as it can make or break the results.

• Natural light is your best friend. Whenever possible, shoot near a window or head outside.

• The golden hours, just after sunrise and just before sunset, produce that warm, flattering glow you see in photos that stop your scroll.

• Avoid midday sun. It creates harsh shadows that flatten faces and wash out colors.

Pro tip: keep the light source in front of your subject. Shooting into bright light leaves your subject as a dark silhouette (unless that's the effect you're going for).

Tap to focus, then lock it in: Your phone doesn't always know what you want to focus on. Take control by tapping directly on your subject before you shoot. On most phones, you'll see a small box or circle appear where you tapped. On an iPhone, you can also press and hold to lock the focus and exposure so they don't shift while you're composing the shot.

Use the grid feature: Most phone cameras offer a built-in grid overlay in settings. Turn it on.

Courtesy of Hamstech

The idea behind this function is the rule of thirds in photography: rather than centering your subject, place it along a grid line or at an intersection. It creates greater visual interest and makes your photos feel more dynamic. Yes, centered shots have their place, but off-center composition often feels more natural and alive.

Move, don’t zoom in: If you want to get closer to something, physically move towards it. Your photo will be sharper every time. Why? Your phone’s digital zoom doesn't actually magnify the image the way a camera lens does. It just crops and enlarges the pixels you already have, making the photo appear grainy.

Edit a little, not a lot: The photos that look best usually have a light touch of editing. Bump up the brightness slightly, add a bit of contrast, and adjust the warmth if needed. The built-in editing tools on your phone are more than good enough for this. The goal is to enhance what's already there ... not to completely change its appearance.

Shoot horizontal: Most screens are horizontal, from TVs and monitors to laptops and mobile phones. It not only eliminates distracting black bars on the sides of an image, but also mimics how our eyes see the world. The result: horizontal photos feel more natural and immersive.

Courtesy of Laser Art

Wide subjects like landscapes, cityscapes, and group photos almost always call for a horizontal frame, since there's just not enough room in a vertical shot to do them justice.

Let’s not forget that holding your phone sideways with two hands gives you a steadier grip, which means fewer blurry shots.

The wider frame also gives you more room to tell a story. You can include background details and context that a tight vertical crop would cut out entirely. When it comes to video, landscape is the clear winner, and it's the standard format for TV, YouTube, and most streaming platforms.

Finally, a practical note: it's easy to crop a horizontal photo into a vertical one later, but you can't go the other direction without losing a lot of image. So when in doubt, shoot wide.

HDR for highlights and shadows: From The School of Photography, “HDR (High Dynamic Range) is a powerful tool in smartphone photography, especially for landscapes and bright skies.”

The advice goes on to say, “If there’s a big difference between the brightest and darkest parts of a scene (sky vs. ground), HDR helps balance exposure and retain detail. This is a simple win when shooting in harsh sunlight or backlit scenes.”

Free online photography courses

Alison - Mobile Photography: This free course focuses on using your phone to take great photos, covering lighting, settings, and apps.

iPhotography - 60 Second Lessons: Offers quick, daily tips that can be accessed via phone, covering the essentials without requiring a DSLR.

The School of Photography - Smartphone Tips: Provides tutorials specifically on using mobile apps like VSCO, Snapseed, and Lightroom Mobile to shoot RAW and edit.

Reddit (r/photography): A community-driven resource for tips on smartphone photography.

YouTube - "Painting with Light" Course: A comprehensive free course for beginners that covers, among other topics, how to take better photos

Designing your best life: Photo walking clubs

Photo walking clubs are a fantastic social activity that sparks your creativity and boosts your energy. Either look for a Meetup for clubs near you or consider starting your own. Just grab a few friends for a hike and share the photo tips in this newsletter.

Did you know: Camera obscura

Courtesy of Medium

Long before photography existed, it’s believed that some of the Dutch Masters, such as Vermeer and Rembrandt, had a secret to their exquisite, photographic painting: the camera obscura.

This clever device, whose name is Latin for "dark room," allows light to pass through a tiny hole or lens in a wall of a darkened box or room, projecting an upside-down image of the outside world onto the opposite surface. The painter could then trace what they saw, capturing incredibly accurate perspective, proportion, and light. Think of it as a 17th-century projector.

We highly recommend this documentary about how a non-artist used a camera obscura to recreate Vermeer’s The Music Lesson in exacting detail. Spend a spellbinding 80 minutes watching Tim’s Veneer on YouTube or Amazon Prime Video.

Hello, active readers! In this issue:

• Pickleball: America’s fastest-growing pastime

• Let the games begin

• Low-impact, high-reward

• Are you game? (recipe)

• Designing your best life: Brain gain

• Moment of Zen

Meet America’s fastest-growing pastime

I took my first tennis lesson when I was five, and went on to play competitively in college. I couldn’t imagine anything more gratifying than swinging my racket and hearing that delicious ping when the ball hits the sweet spot. What could be better?

Apparently, pickleball.

If you've noticed outdoor courts popping up in your community or heard friends raving about their new obsession, you're witnessing the explosive growth of this sport. But what’s so compelling about it to get active adults to trade in their golf clubs and tennis rackets for pickleball paddles? I decided to find out for myself.

When I first walked into Dill Dinkers, a pickleball club in the Washington, DC, suburbs, I was struck by the distinctive popping sound of small, yellow whiffle balls hitting paddles. I also noticed there were players of every age, from little kids to octogenarians. And they all seemed like they were having fun.

As I waited for my instructor, a woman came up to me and asked if I’d like to join their game – they needed a fourth. After explaining that I’d never played before, a man overheard and extended his hand. “Welcome! This is a great game...have fun!”

By the time my instructor arrived, several other people had introduced themselves. Each was eager to fill me in on the leagues, open play for adults 50+, and the social events. That in itself was quite a revelation, but nothing compared to how I felt after my first lesson. I was instantly hooked.

Let the games begin

I was surprised by the court’s diminutive size – about a third of a tennis court. (Oh, good! Less running!) And the net was several inches lower.

But best of all, the learning curve seemed gentler than in tennis. Bridgit, one of my coaches, said it best, "You can pick up the basics of pickleball in about 20 minutes and just play to have fun. But it’s the strategy that keeps you learning for years."

It was easy to compare the two games:

Tennis demands explosive speed, cardiovascular endurance, and the agility to change direction on a dime. That’s in addition to perfecting an arsenal of strokes and mental toughness. It’s a great sport, but it can be taxing.

Pickleball relies on strategy and smarts rather than raw power and endurance. The smaller court means less sprinting and fewer dramatic lunges, but the challenge is very much alive.

It's less about how fast you can run and more about how fast you can think. Precise placement, a well-timed dink (a short shot that drops just over the net), or a deceptive angle can beat pure athleticism every time.

Recovering from an injury? Haven't exercised in years? No problem. Pickleball scales beautifully to your ability: play casually and socially, or get competitive. It’s up to you.

Don’t own a paddle? You can often borrow or rent one from many facilities.

Low-impact, high-reward

Courtesy of Dill Dinkers

Pickleball delivers a one-two punch for overall well-being. And it’s accessible: many communities offer leagues, tournaments, open play, and events, so your workout schedule quickly becomes your social calendar.

Heart pumping: A typical pickleball game gets your heart pumping. You're moving, pivoting, reaching...and laughing. Studies show that regular picklers can easily hit the recommended 150 minutes of moderate aerobic activity per week.

Strength building: Between serving, volleying, and the occasional overhead smashes, you're working your arms, shoulders, core, and legs. It's functional fitness disguised as fun, and you're building strength without ever touching a weight.

Stress busting: There's something deeply satisfying about the thwack of your paddle meeting the ball. Add in physical activity and social interaction, and you've got a powerful stress-buster.

Mood boosting: Any exercise releases endorphins. Social connection produces feel-good hormones. Pickleball checks all the boxes for natural mood elevation, and regular players often describe feeling energized and uplifted after a session.

Socially engaging: This might be pickleball's secret weapon. Walk onto a pickleball court, and you're likely to be swept into a game within minutes. The sport has a unique culture that promotes interaction. Players rotate partners, skill levels mix more easily than in tennis, and there's a genuine spirit of encouragement rather than intimidation.

Balance, coordination, and agility training: Quick back-and-forth movements improve balance and reflexes – all key to staying active and independent.

Are you game?

Pickle lemonade from New York Times

I wouldn’t have believed it until I tried it… reluctantly. At my daughter’s insistence, I took a sip of the pickle lemonade she made. And then I asked for my own glassful.

Much to my happy surprise, the pickle juice was undetectable, but it balanced the sweetness of the lemonade and brought out its citrus-y zing. It also adds an extra dose of electrolytes, which come in handy after any workout. Try it…you’ll like it!

Designing your best life: Brain gain

Your brain wants a new challenge. Are you listening?

There's a moment in every new skill – somewhere between frustrating and exhilarating – when something clicks. Suddenly, a guitar chord rings clean. That French phrase rolls off your tongue. Or, the pickleball lands exactly where you wanted. That moment isn't just satisfying. It's your brain lighting up in ways it genuinely needs.

Research consistently shows that learning new skills builds new neural pathways, improves memory, and may even delay cognitive decline. But the benefits go beyond brain health. Learning something new restores a sense of possibility: that exhilarating feeling that you're still evolving.

It doesn't matter what you choose: A pottery class, a coding tutorial, ballroom dancing, a new language. The subject is almost beside the point. The mere act of showing up is what does the work.

So what have you been putting off learning? Consider this your nudge.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

And now, your moment of Zen…

Help us help you!

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Hello, wholesome readers. In this issue:

• Hooked on junk food

• What does ultra-processed mean?

• Can we resist?

• Not all processed food is bad

• Simple (tasty) swaps

• Designing your best life: A good rule of thumb

• A word from the Bard

Hooked on junk food

Ultra-processed foods (UPFs) have been making headlines. With all the negative press, one could easily assume that everything we enjoy eating is now off-limits. Not really.

With all of the hype, I realized that my favorite snack – high-protein tortilla chips – fell into this category. I ate a single-serving bag every day at 2:30 pm (talk about a habit!). Did I give them up completely? Absolutely not. But I decided to be more mindful about how often I indulged, balancing the snack with whole foods for the rest of the day. And much to my surprise, I’ve dropped a few pounds without even trying.

Why is that?

According to Johns Hopkins University, “UPFs also reduce satiety, because industrial processing alters their structure, making them softer and easier to eat and digest. This leads to a faster rate of consumption, which can override natural fullness signals and cause people to overeat. Additionally, UPFs often contain additives and have lower levels of fiber, leading to less sustained fullness.”

Hopkins’ recent article goes on to say that, because UPFs tend to be high in saturated fat, sodium, and sugar, and lower in water and fiber content, they are more calorie-dense per gram (approximately 378 calories per 100 grams) compared to whole foods like fruits and vegetables (around 68 calories per 100 grams). 

Help us refine a cooking idea and enter to win a $50 Amazon gift card!

What does ultra-processed mean?

Products in this category have been drastically altered from their original forms. We're talking about foods made with industrial ingredients you wouldn't find in your kitchen, like hydrogenated oils, high-fructose corn syrup, artificial flavors, and emulsifiers.

Think packaged cookies and crackers, frozen dinners, instant noodles, chicken nuggets, flavored chips, sauces, candy bars, and many breakfast cereals. Even some foods that seem healthy, like flavored yogurt, protein bars, and store-bought smoothies, often fall into this category.

Research increasingly links ultra-processed foods to health issues. Studies show people who eat more of these foods have higher rates of obesity, heart disease, type 2 diabetes, and certain cancers. No wonder: UPFs are often high in sugar, salt, and unhealthy fats while being low in fiber and nutrients.

This presents another basic nutritional problem: these foods crowd out whole foods from our diets. When we fill up on ultra-processed items, we tend to pass on the vegetables, fruits, whole grains, and lean proteins our bodies need to function.

Can we resist?

Have you ever taken a single potato chip, swearing you’ll only eat just one? That’s the genius behind UPFs, like Pringle’s signature ad campaign claim that, "Once you pop, you can't stop.”

You truly can’t resist having more. And that’s not an accident.

Ultra-processed foods are overly tempting. We owe this to food companies investing billions in research to produce products that make us crave them and want to keep eating them:

The "bliss point." This is the ideal mix of sugar, salt, and fat that produces the greatest pleasure in our brains. This activates the same reward centers that respond to addictive substances, releasing dopamine and sparking cravings.

Texture matters. Many UPFs are designed to melt in your mouth or provide a soul-satisfying crunch, which our brains interpret as less filling than they actually are. This phenomenon, called "vanishing caloric density," means we can consume a lot of calories without feeling satisfied…so we eat more.

Convenience is convincing. UPFs are everywhere; they're cheap, they last forever on the shelf, and they require little or no preparation. When you're tired, stressed, or short on time, grabbing a box of mac and cheese is faster and easier than cooking from scratch.

Aggressive marketing, especially targeting children, creates a perfect storm. These products are designed to be irresistible, easily accessible, and affordable – which is exactly why they now make up more than half of the calories consumed in many developed countries.

Not all processed food is bad

In fact, many healthy staples require some processing to make them safe or convenient. Here are foods you can feel good about keeping in your kitchen:

• Frozen fruits and vegetables (without added sauces or seasonings)

• Canned beans and legumes (low-sodium)

• Canned tomatoes (look for varieties only with tomatoes and maybe salt)

• Plain Greek yogurt and regular yogurt (without added sugars or flavors; add your own puréed fruit)

• Nut butters made with just nuts and maybe salt

• Whole-grain bread with recognizable ingredients (flour, water, yeast, salt)

• Dried pasta made from whole wheat or regular flour

• Rolled oats and steel-cut oats

• Canned fish like tuna, salmon, and sardines in water or oil

• Tofu and tempeh

• Milk, cheese, and plain cottage cheese

• Eggs

• Olive oil and other simple cooking oils

• Dried herbs and spices

• Unsweetened applesauce

• Frozen fish and seafood (without breading or sauces)

• Rice (white, brown, or wild)

• Flour and cornmeal

• Vinegar

• Plain frozen grains like quinoa or brown rice

Simple (tasty) swaps 

Now for the good news: many ultra-processed favorites have homemade alternatives that taste just as good, if not better.

Popcorn: Skip the microwave bags with artificial butter flavor. Pop kernels on the stovetop or in an air popper, then drizzle with olive oil or melted butter and season with sea salt, nutritional yeast, or your favorite spices. Try this microwave corn popper

Potato Chips: Thinly slice potatoes, toss with a little olive oil and salt, then crisp them up in your air fryer or oven at 400°F for 15-20 minutes. You control the oil and salt, and they're incredibly satisfying.

Crackers: This recipe lets you make your own without sacrificing flavor or crunch.

Ice Cream: Oh, so tempting with all its flavors and varieties, but most often a UPF. Instead, make your own and have a little fun inventing your signature scoop.

Salad Dressing: Whisk together olive oil, vinegar (balsamic, red wine, or apple cider), Dijon mustard, minced garlic, and a touch of honey or maple syrup. It takes minutes and tastes fresher than anything from a bottle. Here are some more homemade dressings.

Granola: Mix oats with nuts, seeds, honey, and a bit of oil, then bake until golden. You'll avoid the excess sugar and additives in store-bought versions. My favorite granola

Hummus: Blend chickpeas, tahini, lemon juice, garlic, and olive oil. It's cheaper and better than the tubs with added preservatives. More hummus recipes

Trail Mix: Combine raw nuts, dried fruit (check for no added sugar), and a few dark chocolate chips. Store-bought versions often include unnecessary oils and sweeteners.

Designing your best life: be a UPF sleuth

Here’s a good rule of thumb: if you can recognize all of the ingredients on a food label and could theoretically make it in your own kitchen, chances are it's not ultra-processed.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

A word from the Bard

Hello, seasoned readers! In this issue:

• A practical guide to salt

• The culprit: hidden salt

• The good news

• All sorts of salt

• Not all salt measures up

• Did you know…

• Designing your best life: salt substitutes

• Help us grow! Take 3 minutes to answer this brief survey and we’ll enter you in a drawing to win a $50 Amazon gift card.

The world’s most widely used seasoning

A salt museum in Taipei, Taiwan

Salt is the one ingredient that’s so fundamental to cooking that we often take it for granted. But not all salt is created equal, and understanding the differences can transform your cooking…and your health.

Before we get started, let’s make one thing crystal clear: the source of your salt matters far less than how much you consume and where it sneaks into your diet.

The culprit: hidden salt

ALL salt is sodium chloride. Whether it's mined from ancient seas, the Himalayas, or evaporated from the Atlantic Ocean, the chemical composition is virtually identical. The trace minerals in fancy salts – magnesium, calcium, potassium, and iron – are present in such minuscule amounts that you'd need to eat unsafe quantities to get any nutritional benefit.

But what about the sodium we don’t know that’s there? The American Heart Association recommends no more than 2,300 mg of sodium daily (about a teaspoon of salt), so it's important to know where sodium is hiding:

• Processed and packaged foods; a single frozen dinner can contain 1,500-2,000 mg of sodium (near the daily limit)

• Restaurant meals  

• Bread and baked goods

• Deli meats and cured products 

• Canned soups and vegetables, unless labeled "low sodium"

• Condiments and sauces, like soy sauce, ketchup, and salad dressings

The good news

Generally speaking, you don’t have to worry about the salt that you add yourself or use to enhance whole foods that you prepare, such as vegetables, grains, and proteins. Cooking more meals at home has the greatest positive impact on health – and your budget. 

Follow these tips to reduce the salt content of the food you prepare: 

• Rinse canned vegetables and beans that aren’t in sauces 

• Check nutrition labels and opt for low-sodium packaged foods

• Taste the food before salting

For proteins, salting before cooking helps with browning and flavor. If you're using kosher salt, which is preferred by chefs, season about an hour before cooking to allow it to penetrate the meat.

To preserve the vegetables' texture, add salt after cooking. And for an unexpected crunch and a burst of flavor, a finishing salt is the secret ingredient in many cooking and baking recipes. You’ll find more information on this in the next section.

All sorts of salt

The size of a salt crystal is the result of its evaporation speed. Fast, processed evaporation creates small, dense, uniform crystals, like those found in iodized table salt. Slow, natural evaporation during sea salt production produces large, airy, irregular flakes.

When precision matters, such as in baking, measure by weight (grams) or understand the conversion for your specific salt brand. 

1. Table salt has fine, uniform crystals; is heavily processed; contains anti-caking agents, and added iodine.
   Crystal characteristics: Fine, densely packed – approximately 6g of sodium per teaspoon
   Best for: Baking (dissolves quickly and distributes evenly), pasta water, brines
   Why it matters: Gets the job done and provides consistent measurement, but it's the least interesting option on the shelf. The fine crystals dissolve instantly, making it easy to over-salt if you're not careful.

2. Kosher salt has large, irregular flakes and a coarse texture, and contains no additives.
   Crystal characteristics: Large, jagged crystals with lots of air space – Diamond Crystal has approximately 3g of sodium per teaspoon; Morton has approximately 5g per teaspoon
   Best for: Everyday cooking, seasoning meat, drawing moisture from vegetables, rimming cocktail glasses
   Why it matters: It's easy to pinch and sprinkle, giving you better control and making it the workhorse of professional kitchens. The irregular crystals also adhere better to food surfaces. Note: Different brands (Diamond Crystal vs. Morton) have dramatically different crystal sizes and densities, so measurements aren't interchangeable. Most professional recipes use Diamond Crystal as the standard.

3. Fine sea salt is finely ground salt from evaporated seawater and retains its trace minerals
   Crystal characteristics: Fine to medium grains, some irregularity from natural evaporation
   Best for: Baking, seasoning pasta water, general cooking when salt needs to dissolve quickly
   Why it matters: Cleaner flavor than table salt without additives; the fine crystals distribute evenly in batters and doughs

4. Flaky sea salt or finishing salt is often sold as Maldon or Fleur de Sel. Its delicate, pyramid- or irregular-shaped flakes are harvested from seawater through slow, natural evaporation.
   Crystal characteristics: Large, thin, very airy flakes; approximately 2.5g of sodium per teaspoon
   Best for: Finishing dishes, topping chocolate desserts, sprinkling on fresh tomatoes, grilled meats, and caramels
   Why it matters: These are finishing salts and are used at the end of cooking (not during) to maximize their textural impact. The crystals are large and delicate, providing a satisfying crunch and dramatic burst of flavor on the tongue … all for less sodium.

5. Coarse sea salt (sel gris) is instantly recognizable for its large, moist, gray crystals. It is unrefined and mineral-rich.
   Crystal characteristics: Chunky, irregular crystals with natural moisture
   Best for: Salt grinders, salt crusts for roasted fish or meat, pickling
   Why it matters: Intense mineral flavor; the moisture content keeps it from dissolving too quickly, making it ideal for controlled grinding or slow-release applications

6. Himalayan pink salt is mined from rock salt in Pakistan. It gets its beautiful color from iron oxide and trace minerals
   Crystal characteristics: Medium to coarse crystals; varies by grind
   Best for: Table grinders, salt blocks for cooking/serving, decorative presentations
   Why it matters: Beautiful presentation, clean mild flavor. Despite marketing claims, the mineral content is negligible; you'd need to consume dangerous amounts to get any benefit from its trace minerals.

7. Pretzel salt (coarse salt) has very large, chunky crystals; sometimes called "rock salt" or "salt chunks"
   Crystal characteristics: Extra-large, solid crystals designed not to dissolve
   Best for: Topping soft pretzels, bagels, focaccia, roasted potatoes
   Why it matters: The big crystals don't dissolve during baking, providing satisfying bursts of saltiness and visual appeal. The coarse, irregular surface adheres exceptionally well to dough and wet surfaces.

8. Smoked salt is any variety of salt that is smoked over wood (hickory, applewood, mesquite).
   Crystal characteristics: Varies by base salt used; often coarse to flaky
   Best for: Finishing grilled meats, BBQ dishes, adding smoky depth to vegetarian dishes, Bloody Marys
   Why it matters: Adds campfire flavor without actual smoking – perfect for apartment dwellers or when you want smoke flavor without firing up the grill

9. Black Hawaiian salt is sea salt mixed with activated charcoal; dramatic black color.
   Crystal characteristics: Medium to coarse; varies by production
   Best for: Finishing seafood, poke bowls, decorative plating
   Why it matters: Striking visual contrast against light-colored foods; mild, clean flavor. Some believe activated charcoal aids digestion, though evidence is limited.

10. Flavored salts (truffle, herb, citrus) is salt blended with a variety of aromatics.          

    Crystal characteristics: Varies by base salt; often flaky or coarse to showcase additions
    Best for: Finishing dishes, popcorn, French fries, eggs, breads
    Why it matters: Adds complexity in a single sprinkle; great for quick flavor boosts without pulling out multiple ingredients. Use sparingly – the aromatics can be intense.

Pro tip: Diamond Crystal kosher salt is the choice of culinary professionals. If you use Mortons or table salt, start with half the amount of salt and adjust to taste.

Not all salt measures up

This is critical: A teaspoon of table salt can contain nearly twice the sodium as a teaspoon of flaky kosher salt, even though they look the same. This also impacts the amount of sodium. So, if you substitute salts by volume without adjusting, you could easily over- or undersalt your food::

• 1 tsp table salt ≈ 6g sodium

• 1 tsp Morton kosher salt ≈ 5g sodium

• 1 tsp Diamond Crystal kosher salt ≈ 3g sodium

• 1 tsp Maldon flake salt ≈ 2.5g sodium

Did you know…

Salt enhances food in some surprising ways:

• Salt suppresses bitterness more than it adds saltiness: A pinch of salt in coffee or chocolate doesn't make it salty…it reduces bitterness and enhances other flavors. That's why salt appears in so many dessert recipes.

• Pineapple + salt = sweeter fruit: Sprinkling salt on pineapple, watermelon, or grapefruit actually makes them taste sweeter by suppressing bitter compounds.

• Kosher salt isn't necessarily kosher: It's called "kosher salt" because its large crystals are part of the koshering process of meat, not because it's certified kosher. But, most salt is inherently kosher anyway.

Designing your best life: salt substitutes, good or bad?

According to Mayo Clinic, reducing your salt intake is one of the best ways to lower your risk of heart disease. So many people rely on salt substitutes to stay healthier.

Dr. Regis Fernandes, a Mayo Clinic cardiologist, explains why you should use caution when using a salt substitute:

"Salt increases our blood pressure, and high blood pressure is associated with a higher cardiovascular risk, so stroke, for instance," says Dr. Fernandes. 

It's the sodium chloride in table salt that can be bad for your heart. People often turn to salt substitutes as a healthy alternative.

"They don't have sodium chloride, but they have potassium chloride. So for people who are trying not to eat too much potassium, they have to be careful with that," he says.

Dr. Fernandes says use caution if you have certain conditions, including kidney, heart and liver disease, high blood pressure, and diabetes. Certain medications, like angiotensin-converting enzyme (ACE inhibitors), can also pose a risk. Ask your professional healthcare provider if salt substitutes are right for you.

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Product Interest Survey for Tapestry

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If you’re also interested in attending a brief 30-minute online focus group (and meeting some of our other readers), we’re looking for 4-6 people to talk about their biggest challenges in the kitchen. Reply to this newsletter to let us know if you’re interested!

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers In this issue:

• Gnocchi: As cute as a dumpling

• Be creative

• Homemade gnocchi (it’s easy!)

• The sweet side

• Designing your best life

As cute as a dumpling

From the Tapestry kitchen: Crispy gnocchi with Italian sausage and spinach

Whether you buy them frozen, refrigerated, shelf-stable, or make them from scratch, gnocchi are the perfect foil for whatever you're craving. These traditional Italian potato dumplings are designed to sop up brown butter and sage, marinara, pesto, or even just a drizzle of good olive oil and some Parmesan. They’re even great as a dessert.

But here's the best-kept secret: Store-bought gnocchi is shockingly close to homemade. And they're ready in minutes. Watching your carbs? Frozen cauliflower gnocchi from Trader Joe’s and Green Giant won’t disappoint.

Be creative

Courtesy of Delicious

Gnocchi delivers serious satisfaction. Luscious enough to feel like an indulgent meal, these tender pillows are light enough to spare you from feeling weighed down afterward. Try them crisped in a skillet with Brussels sprouts (some frizzled pancetta on top is nice), or keep it simple with butter, garlic, and whatever fresh herbs you have on hand. Feeling saucy? Here you can cheat with any ready-made sauce

My favorite is crispy gnocchi with Italian sausage and spinach (pictured above). I prepare this outside on my Blackstone grill, but this will work on a griddle or cast-iron skillet. 

• Heat a tablespoon of good olive oil on the griddle or cast-iron pan. 

• Add the gnocchi and bite-sized pieces of bulk Italian sausage (I use spicy turkey sausage). 

• Wait until the gnocchi browns before flipping the ingredients. 

• Once the sausage is cooked thoroughly (165°F internal), add several generous handfuls of baby spinach or kale. Move to a large bowl with a grating of Parmesan Regianno over the top and a drizzle of olive oil.

My latest adventure was a large steaming bowl of gnocchi with a large burrata in the middle, along with bread crumbs sauteed in a little butter and a sprinkling of finely chopped Italian parsley over the top. With a gentle nudge, the cheese oozed its melty deliciousness, which was tossed into the gnocchi. So easy and dramatic.

You can serve up saucy gnocchi, too:

Simple and classic

• Brown butter and sage are traditional. Slowly brown the butter and pour it over the gnocchi with fresh sage leaves and grated Parmesan.

• Garlic and olive oil are an easy and fragrant option. Simply toss the gnocchi with warmed olive oil, minced garlic, red pepper flakes, and parmesan.

• Basil pesto – even store-bought – offers a vibrant variation, and is usually garnished with toasted pine nuts or walnuts. 

Tomato-y

• Simple marinara from the jar or your kitchen.

• Spicy pomodoro or vodka sauce, available in jars or easily made at home.

• Alla Sorrentina is simply a baked gnocchi tossed with tomato sauce, fresh mozzarella, and basil. 

Cheesy

• Gorgonzola cream sauce from the one and only Ina Garten is a characteristically pungent, decadent sauce that’s often served with walnuts.

• Ai quattro formaggi is a luscious blend of melted cheeses like Fontina, Gorgonzola, Parmesan, and Taleggio.

Tips for Serving

• Pan-sear for a crisp finish after boiling: simply brown the gnocchi in butter and/or olive oil.

• Add pasta water: Reserve some of the cooking water to add to your sauce; the starch helps it cling to the gnocchi.

• Cheese: Top with freshly grated Parmesan or Pecorino Romano for extra flavor. 

Homemade

Making gnocchi from scratch is easier than you may think, and they freeze beautifully. There are a few tricks to getting its tender texture, but it’s easy to master. 

The basic gnocchi recipe is just potatoes, flour, and egg. Simply boil the potatoes, mash them, work in the flour until you have a soft dough, then roll and cut. Then roll each dumpling against the tines of a fork, and the sauce will magically cling to those little grooves. Watch this video demonstration

But gnocchi isn’t always made from potatoes. "Gnocco" means "lump" or "dumpling," and gnocchi can be made from semolina, cornmeal, spinach, pumpkin, cauliflower, or even bread crumbs.

The sweet side of gnocchi 

Store-bought and homemade gnocchi both work well for these intriguing desserts:

Classic cinnamon-sugar fried gnocchi is the most widely accepted dessert, served "churro" style: Simply pan-fry gnocchi in butter until golden and crispy (about 5-7 minutes), OR toss in melted butter and cinnamon, then air fry at 400°F (200°C) for 12–15 minutes, shaking halfway through. Immediately toss in cinnamon sugar while hot. 

Rich dessert toppings Gnocchi can be paired with many of your favorite sweet treats for a quick and easy dish. Options include:

• Serve crispy cinnamon-butter gnocchi with a scoop of vanilla or coffee ice cream

• Top the gnocchi with a mixture of pureed strawberries, a splash of balsamic vinegar (chocolate balsamic is best), and sugar

• Drizzle with your favorite chocolate sauce, or toss with melted Nutella or peanut butter

• Rum sauce: Lightly simmer gnocchi in a skillet with butter, a splash of dark rum, honey, and brown sugar

Traditional plum gnocchi (Gnocchi di Susine)

This is a beloved dessert from the Friuli Venezia Giulia region). To prepare, wrap the gnocchi dough around a sweet plum before cooking. Top with toasted breadcrumbs and cinnamon. 

Tips

• Skillet gnocchi: For the best texture, look for "skillet" or "pan-ready" gnocchi; these don’t require boiling first

• Boil first: If using traditional refrigerated gnocchi, boil them JUST until they float, Remove with a slotted spoon and pat dry before pan-frying so they crisp

• Sugar caramelization: After adding sugar, reduce heat to low for 1-2 minutes to create a caramel coating

Designing your best life

It’s called the afternoon slump for good reason: many of us struggle to stay engaged between 1:00 and 4:00 in the afternoon. The good news is that it’s an opportunity to improve your lifestyle. Take a power nap. Get outside for a short walk…or make gnocchi from scratch with a friend. Here are some other ways to avoid the afternoon slump from Calm.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Time to refresh, dear readers. In this issue:

• Making the most of afternoon hours

• How to dump the slump

• Time as a luxury

• Designing your best life: living in the moment

• Moving words

Staying engaged during the afternoon

Ever notice how your energy in the afternoon just...evaporates? You're not imagining it, and it's not because you're getting older. And it even has a name: the afternoon slump, This energy shortage happens to everyone – we were just too busy when we were younger to pay much attention to it.

You can blame your built-in clock (circadian rhythm) for those dips between 1 and 4 p.m. Think of it as your body's way of saying, "Nap time!" 

But here's the thing: while the slump is natural, we often make it worse without realizing it. Heavy lunches, not drinking enough water, getting too little sleep, or even sitting in the same spot all contribute to this drop in energy and motivation.

How to dump the slump

Part of the secret to get more from your afternoons is finding something you look forward to, even if it’s only once a week. Here are some ways to turn those lost hours into enjoyable moments:

Get moving: A 10-minute walk around the block can wake up your brain and body, especially when the weather's nice. Related newsletter: It’s okay to NOT be okay with working out

Reach for protein: A handful of nuts, some cheese, or a hard-boiled egg will give you steady energy. Skip the sweets – sugar can make you crash harder. Check out our recent Is Protein Overplayed? newsletter for more insight.

Drink your water: We literally wilt when we’re dehydrated. Keep water nearby and sip it throughout the day. Or consider investing in a smart water bottle that reminds you when it’s time to take a swig. Or download WaterMinder on your smart phone for gentle nudges.

Rethink lunch: Lighter meals with lean protein and veggies won't weigh you down the way a big pasta dish will. Try this Mediterranean white bean soup – it’s delicious, healthy, and freezes well.

Sleep well: Getting a good night’s rest is magical, restorative, and essential to good physical and cognitive health. Related newsletter: We all do it. Now, learn to do it better.

Time as a luxury

Here are some ideas for spending time during the afternoon slump that work with your body instead of fighting it.

Active and easy

• Take a short walk around the neighborhood or a nearby park

• Try some light stretching or gentle yoga

• Tend to your garden or water plants

• Organize a junk drawer or tidy one small area 

• Start small with micro workouts, the effortless way to stay fit

Engaging 

• Call a friend or family member

• Work on a puzzle or crossword; have you tried Wordle yet?

• Listen to an audiobook or podcast while doing something with your hands

• Sort through old photos

• Go through your photos or start a journal

• Prep your ingredients for an easy, healthy dinner

Restorative

• Take a short, 20-minute power nap (set an alarm)

• Sit outside with a cup of green tea and absorb nature

• Do some breathing exercises or meditation

• Read something light and enjoyable 

• Listen to music (try dancing to it!)

Educational

• Learn a new language or brush up on one you know on Duolingo’s free app

• Try microlearning – in only minutes each day, you can study a new topic or learn new skills. See other resources

Social

• Meet a friend for coffee or a walk

• Volunteer for a couple of hours; it’s good for your health and longevity

• Attend an afternoon class or group activity in person or online

Designing your best life: Living in the moment

Meditation creates those rare moments that are soothingly simple and genuinely life-changing. You don't need any special equipment – just a quiet room and a little free time. 

The basics are easy to pick up: just focus on the path of your breath. Take notice when your mind wanders, and gently bring your attention back. Scan your body to see where there’s stress and focus on relaxing it. There are many resources online to guide you through this extraordinary experience.

What makes meditation so appealing is that the benefits are real and backed by science. Regular meditation can lower stress and blood pressure, improve focus, help you sleep better, and even boost your immune system. Beyond that, there's something deeply peaceful about carving out a few minutes to just be present with yourself, let the mental chatter settle like snow on a mountain top. It's a small practice that can bring a surprising amount of calm and clarity to your everyday life.

For guided meditation, music, stories, and sound effects, try this free site from Insight Timer. We highly recommend Calm and Aura, both subscription-based.

Happy Year of the Horse!

Tuesday, February 17th, starts the lunar new year, and the Year of the Horse (⾺) on the Chinese zodiac’s 12-year cycle. Is it your year? Check below to see if you were born between:

Jan. 30, 1930 - Feb. 16, 1931: Metal Horse

Feb. 15, 1942 - Feb. 4, 1943: Water Horse

Feb. 3, 1954 - Jan. 23, 1955: Wood Horse

Jan. 21, 1966 - Feb. 8, 1967: Fire Horse

Feb. 7, 1978 - Jan. 27, 1979: Earth Horse

In case you’re a gambler, your lucky numbers are 1, 4, 5, 7, 9; but avoid 2, 3, 6.

Learn more at the Wikipedia link. And happy new year!

https://en.wikipedia.org/wiki/Horse_(zodiac)

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Moving words…

Hello, dear readers. In this issue:

• Are we preoccupied with protein?

• Is more protein = better health" a myth?

• How much protein is enough?

• Designing your best life (free download)

• Moment of Zen

Are we preoccupied with protein?

Courtesy of Beef Loving Texans

Here's something that may surprise you: most Americans eat too much protein. Could you be one of them?

If you are, you may be depriving yourself of essential nutrients such as fiber, carbohydrates, vitamins, and minerals found in vegetables, fruit, beans, grains, seeds, and nuts. Protein is filling, often not leaving room to include these important food groups.

Food Surveys Research Group (FSRG), Beltsville, MD, found that American men consume about twice the recommended daily allowance of protein, while women eat roughly 50% more than they need. On average, we're downing about 2.9 ounces of protein daily – that's about 20% more than what nutrition experts recommend.

So, why do so much of the foods we buy promote a high protein content? According to BBC Science Focus, it's because of one thing: high protein means higher sales. The protein craze has caught on and become so normalized that it’s easy to believe there's no such thing as enough. 

That's not science, it's marketing.

Is "more protein = better health" a myth?

In simple terms, yes. While we all need protein for our bodies to function, if you eat more than needed, the liver converts the excess into fat through a process called de novo lipogenesis. Unlike regular fat that goes to your hips, this is visceral fat. It's stored deep within the abdominal cavity and increases the risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. 

So, how much protein is enough?

The renowned MD Anderson Center offers a valuable guide to help you understand how much protein you need. You can also access a nutrition calculator from My Fitness Pal.

To get your protein intake on track, the National Council on Aging recommends that older adults:

• Aim for about 1.0-1.2 grams of protein per kilogram of body weight (or 70-80 grams of protein per day for most older adults)

• Spread protein intake evenly throughout the day; include high-protein foods for each meal and snack

• Track what you eat for a few days to understand your average protein intake and adjust as needed

Designing your best life: Getting everything you need

Eating the right amount of protein is just as important as any other nutrient. The widely acclaimed Mediterranean, MIND, and DASH diets make this easier. Each plan offers variety and flexibility: you can stick to one, combine them, or follow the diet most of the time. 

And you can easily adapt your favorite foods to these plans. Craving pizza? Instead of pepperoni, sausage, or bacon, load it up with veggies, cut back on the cheese or use low-fat, and voila! You got what you wanted to eat without any regrets.

Download this quick reference to get started:

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

And now, your moment of zen…

Hello, dear readers. In this issue:

• Easy steps to improve your balance

• Standing firm

• Checklist: Is your home safe?

• Easy exercises to improve your balance

Reduce the risk of falling in a few easy steps

Remember the commercial of the older woman on the floor crying, “Help! I’ve fallen and I can’t get up.” At one point in our lives, we may’ve snickered at this, but as we age, it’s not a laughing matter.

Good balance is essential throughout our lives. For older adults, it’s particularly important to help prevent falls, a leading cause of serious injury and death for this age group.

Several factors make falls more likely and dangerous as we age. Our reaction times slow down. Bones become more fragile, increasing the risk of fractures. And recovery takes longer. A fall that might result in a bruise for a younger person could mean a broken hip and extended hospitalization for an older adult…or worse.

Related links:

Getting up from a fall

Facts About Falls

Standing tall

It’s never too early or too late to improve your balance, and it has far-reaching benefits:

Independence: Good balance allows older adults to continue with daily activities like walking, climbing stairs, reaching for items, and getting in and out of chairs or the shower safely. This independence is the basis for quality of life and mental well-being.

Confidence and activity levels: When balance deteriorates, many older adults develop a fear of falling. This can create a harmful cycle; they become less active to avoid falls, but reduced activity further weakens muscles and worsens balance. 

Cognitive health: Your physical balance isn't just about avoiding falls; it's connected to how well your brain works.

Balance requires your hearing, vision, skin, joints, muscles, and brain to work together. The part of the brain that controls movement also supports thinking tasks such as attention and problem-solving. When balance gets worse, it might signal that cognitive abilities are declining, too.

Studies published in the journal Frontiers in Aging Neuroscience found that:

• Older adults with poor balance tend to score lower on memory and thinking tests

• People with early memory problems (mild cognitive impairment) have worse balance than healthy individuals

• Balance tests might help doctors spot cognitive decline early, before it becomes serious

Exercises that improve balance, like tai chi or coordination training, can actually boost both your balance and your brain function. Regular practice helps both at the same time.

Designing your best life

We asked Natasha Pono of Grounded Wellness to demonstrate some simple exercises that will improve your balance. By taking a few minutes each day, you can make great strides in building the strength, confidence, and mobility to keep you on your feet.

Checklist: Is your home safe?

Be prepared for a fall – it could save your life! No matter your age, it’s important to prevent falls. Download this checklist to see what needs attention.

The National Institute on Aging recommends that “if you’re concerned about falling, set up systems to ensure you can get help if you fall. One option is installing an emergency response system. If you fall or need emergency help, you push a button on a special necklace or bracelet to alert 911. There is a fee for this service, and it’s usually not covered by insurance.”

Other options include:

• Carrying a well-charged cordless or mobile phone with you as you move throughout the house

• Having family close and friends on speed dial

• Setting up a smart home device (a small speaker that listens and responds to commands when you call its name) that can quickly connect you to contacts or emergency response teams; common devices are Amazon Echo (Alexa), Google Home, and Apple Siri

• Using your smartwatches up to make emergency calls at the push of a button; some watches can detect sudden fall-like movements and automatically call for help. Contact your provider’s customer support, or ask family or friends for help setting up this function.

And now, your moment of zen…