Winter Salad Recipe, Spotlight on Homemade Vinaigrettes, Prepping Greens, A New Benefit of Vitamin D, and Aerobics for Knee arthritis

Salads aren’t just for summer, and if one of your New Year’s resolutions is to eat more fruits and veggies, this winter greens recipe fits the bill. I’ve dressed it with a sweet-tart vinaigrette that you can use with a variety of foods for lighter eating. I’m also sharing two new important findings: how vitamin D can help people avoid a second heart attack and a surprising way to manage knee arthritis.

Winter Salad

• Winter Salad

  Using sweet and tart vinegars adds complexity to this vinaigrette, which is a delicious foil for the slightly bitter greens and sweet pears.

  Ingredients

  For Vinaigrette:

  • 1 tablespoon red wine vinegar, such as Austrian Red Wine Vinegar
  • 1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi
  • 1/2 tablespoon Dijon mustard
  • 1/2 tablespoon honey
  • 1/4 teaspoon coarse sea salt, plus more to taste
  • 1/2 garlic clove, minced 
  • 1/3 cup extra virgin olive oil
  • Freshly ground black pepper to taste

  For the Salad:

  • 1/2 cup hazelnuts or walnut halves
  • 4 to 6 cups baby spinach, baby kale, escarole, or other winter greens, rinsed and dried
  • 2 ripe pears, cored and thinly sliced
  • Block of Parmigiano-Reggiano or 2 ounces mild blue cheese

  Directions

  Step 1

  Make the vinaigrette: In a medium mixing bowl, whisk together the vinegars, mustard, honey, salt, and garlic. Gradually whisk in the olive oil until the dressing is emulsified. Season to taste with pepper and more salt, if desired.

  Step 2

  Make the salad: Heat a small sauté pan. When hot, add the nuts and toast for 2 minutes until they become fragrant, tossing frequently; set aside.

  Step 3

  Divide the greens among 4 salad plates and top with equal amounts of pear slices and nuts. If using Parmigiano-Reggiano, use a cheese plane to make long shavings over each salad. If using blue cheese, crumble it. Drizzle a spoonful of vinaigrette over each salad and pass the rest on the side.

  Yields 4 servings

Healthy Ingredient Spotlight

Homemade Vinaigrettes

It’s no secret that most bottled dressings are loaded with sugar, artificial ingredients, and poor- quality oil. On the other hand, it’s so easy to make your own with just a few quality ingredients. Vinaigrettes can be made with a whisk, but using a blender or mini food processor can make fast work of it, especially if some ingredients need to be chopped or minced. As a general rule, you can pulse all the ingredients except the olive oil for a few seconds—let the machine mince any herbs, garlic, or shallots for you. Then with the machine still running, slowly add the olive oil through the feed tube until the vinaigrette is emulsified. Vinaigrette will keep for up to a week in the fridge; shake well or whisk as needed before using.

Quick Kitchen Nugget

Prepping Greens

To maximize taste when making salads, prep your greens by rinsing and drying them in a salad spinner or with an absorbent kitchen towel—dressing coats them better when they’re dry and won’t be diluted by water clinging to the leaves. Rather than simply pouring vinaigrette over your salad, mix it in with two forks or tongs to really dress the greens. Also, keep in mind that vinaigrettes aren’t just for salads—drizzle them over roasted vegetables, grains, and cold meats. 

For Your Best Health 

A New Benefit of Vitamin D

In a large randomized clinical trial, researchers from Intermountain Health in Salt Lake City found that managing the vitamin D levels of people who experienced a heart attack through a “target-to-treat” approach, with blood levels monitored and dosages adjusted to reach an optimal range, cut the likelihood of a second heart attack by 50%. The findings were presented on Nov. 9 at the 2025 American Heart Association Scientific Sessions in New Orleans.

According to researchers, the results carry global importance, as between one-half and two-thirds of people worldwide have low levels of vitamin D. In the past, most individuals received sufficient vitamin D through sunlight exposure. Today, with lifestyle changes and medical advice aimed at reducing skin cancer risk, people spend less time in the sun and must rely more on dietary supplements such as vitamin D₃ to maintain healthy levels.

Low vitamin D levels have long been linked to poor cardiovascular outcomes in observational studies. However, earlier clinical trials that provided standard supplementation doses failed to show measurable reductions in heart disease risk. Intermountain scientists wanted to test a different idea: Rather than giving everyone the same dose, what if supplementation was adjusted to reach a specific healthy vitamin D level?

“Previous studies just gave patients supplementation without regularly checking blood levels of vitamin D to determine what supplementation achieved,” said Heidi May, PhD, cardiovascular epidemiologist at Intermountain and the study’s principal investigator. “With more-targeted treatment, when we checked exactly how supplementation was working and made adjustments, we found that patients had their risk of another heart attack cut in half.” 

The Intermountain study, called the TARGET-D trial, ran from April 2017 to May 2023 and included 630 patients who had suffered a heart attack within a month of enrolling. Participants were followed until March 2025 to monitor cardiovascular outcomes.

Patients were randomly assigned to one of two groups: One received no vitamin D management and the other underwent active, targeted vitamin D₃ treatment. The goal for the treatment group was to raise blood levels of vitamin D to above 40 nanograms per milliliter (ng/mL). At the start, 85% of participants had blood levels of vitamin D below that threshold. More than half of the patients receiving targeted therapy required an initial dose of 5,000 international units (IUs) of vitamin D₃ compared to typical supplement recommendations of 600-800 IUs.

Blood levels of vitamin D were checked annually for those maintaining healthy levels. Patients with lower levels were tested every three months and had their dosage adjusted until reaching the 40 ng/mL target. Afterward, their levels were monitored once a year.

Researchers tracked major cardiac events, including heart attacks, strokes, heart failure hospitalizations, and deaths. Out of 630 participants, 107 experienced such events. While there was no significant difference in the overall risk between the two groups, the chance of having a second heart attack was cut in half among those receiving targeted vitamin D₃ treatment.

“We’re excited with these results but know we have further work to do to validate these findings,” said Dr. May. Researchers plan to expand their work with a larger clinical trial to confirm and build upon these findings. “A larger study group will allow us to more fully evaluate whether targeted vitamin D management can reduce not only repeat heart attacks but also other forms of cardiovascular disease,” she said.

Fitness Flash

Knee arthritis? Try Aerobics!

A sweeping review of 217 studies representing 15,684 participants found that aerobic exercises like walking and cycling offer the best pain relief and mobility gains for knee osteoarthritis. Compared to other types of exercise, aerobic training showed the strongest evidence across short- and long-term outcomes. All forms of exercise were found to be safe, but experts recommend making aerobic activity the foundation of treatment as it’s the most effective for easing pain, improving movement, and enhancing overall quality of life.

Osteoarthritis develops when the cartilage cushioning the ends of bones wears down, leading to swelling, stiffness, and discomfort. It can affect any joint, but the knees are most commonly impacted. About 30% of adults over age 45 show signs of knee osteoarthritis on X-rays, and roughly half of them experience significant pain and mobility problems.

Exercise is a cornerstone of osteoarthritis care, yet many medical guidelines lack clear direction on which kinds are most beneficial for knee osteoarthritis specifically. To clarify this, researchers analyzed the effectiveness and safety of several exercise approaches.

The trials varied in quality, but the team assessed the strength of the evidence using the internationally recognized GRADE (Grading of Recommendations Assessment, Development and Evaluation) system. They examined several key outcomes: pain reduction, physical function, gait performance, and quality of life. Each was measured at short-term (4 weeks), mid-term (12 weeks), and long-term (24 weeks) follow-ups. Across these studies, aerobic exercise consistently ranked highest in improving outcomes among all exercise types tested.

Other exercise forms showed value too. Mind-body workouts likely provided a notable improvement in short-term function, neuromotor exercises likely boosted short-term gait performance, and strengthening or mixed routines improved function in the mid-term. Importantly, none of the exercise types resulted in more adverse effects than the control groups, indicating that these therapies are generally safe.

The authors did acknowledge some study limitations. Many results came from indirect comparisons, certain outcomes lacked long-term data, and smaller studies may have influenced some early findings. Despite these limitations, the researchers describe their work as one of the most complete and current evaluations of exercise for managing knee osteoarthritis. They believe the findings, which were published in The BMJ, will help doctors make more-targeted recommendations.

Based on the evidence, the team advises aerobic exercise “as a first-line intervention for knee osteoarthritis management, particularly when the aim is to improve functional capacity and reduce pain” and says if aerobic exercise is not possible owing to individual limitations, “alternative forms of structured physical activity may still be beneficial.”

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Fruit and Nut White Chocolate Truffles Recipe, Spotlight on Pistachios, The Scoop on Scoops, Coffee and A-Fib, Walk this Way to Cut Risks to Heart Health

Perfect for your New Year’s Eve celebration or to bring to a party, these luscious white chocolate truffles are a snap to make but look oh so elegant. As you set health goals for the coming year, simple lifestyle habits can have a big impact, especially on your heart. Read how coffee may stave off recurrent A-fib and how just 10 to 15 minutes of sustained walking can prevent many heart conditions.

Fruit and Nut White Chocolate Truffles

• Fruit and Nut White Chocolate Truffles

  Cranberries and pistachios pair so well in these creamy white chocolate truffles but have fun experimenting with your own combinations—the technique is exactly the same. 

  Ingredients

  • 4 ounces dried cranberries
  • 10 ounces shelled pistachios, divided use
  • 1 pound white chocolate, preferably 35% cacao
  • 1/2 cup heavy cream
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon vanilla extract

  Directions

  Step 1

  Coarsely chop the cranberries and 4 ounces of the pistachios; set aside. Chop the rest of the pistachios more finely and transfer to a shallow bowl; set aside.

  Step 2

  Coarsely chop the chocolate; reserve 2 ounces and place the rest along with the heavy cream in a large microwave-safe glass bowl. Microwave at 30% power for 2 minutes, stir, and repeat until the chocolate is not quite fully melted. Out of the microwave, add the remaining chocolate to the bowl, let sit for 2 minutes, and then stir until smooth.

  Step 3

  Stir in the olive oil and vanilla, then fold in the coarsely chopped cranberries and pistachios. Turn the mixture onto a parchment paper–lined rimmed sheet pan or cookie sheet and gently flatten it with a spatula. Place in the fridge for 20 minutes to firm up for shaping.

  Step 4

  Once chilled, transfer the paper with the chocolate to your countertop and line the sheet pan with a clean piece of parchment. Using a 1-tablespoon scoop, make a truffle ball and drop it into the bowl of chopped pistachios. Roll it in the nuts, then place on the prepared sheet pan. Repeat with the rest of the chocolate.

  Step 5

  Place the pan in the fridge to firm up the truffles, about 20 minutes. If not serving right away, place them in a tin or covered dish and keep in the fridge. Refrigerated, the truffles will stay fresh for up to 2 weeks.

  Yields about 4 dozen truffles

Healthy Ingredient Spotlight

Picking Pistachios

Shelled pistachios are the easiest for cooking as well as snacking, but keep in mind that they’re usually roasted and salted—not the best option for sweets. When using pistachios for baking, making truffles, or as a pretty garnish, for instance, look for shelled pistachios marked “raw.” These are in their natural state, unroasted and unsalted.

Quick Kitchen Nugget

The Scoop on Scoops

Scoops with a spring-loaded handle are great for dishing out ice cream as well as for forming truffles, cookies, and even meatballs! You might already have one or more in your tool drawer. But if not or if you’re looking to expand the range of sizes you have, know that cookie scoops and ice cream scoops aren’t 100% interchangeable. Some cookie scoops are sturdier and might have sharper edges. I’ve always found that the spring-loaded handle is the most important feature because it allows you to release the food easily, preserving much of its rounded shape. 

Scoops tend to come sized by the volume they hold, such as 1-, 2-, and 3-tablespoon (those measurements roughly correspond to 1.5, 1.75 and 2 inches in diameter), and you can find them all the way up to a 1/2 cup or more. Look for stainless steel and, if you use them often, an ergonomic design with a soft grip that’s easier on your hands. 

For Your Best Health 

Coffee and A-Fib

New research suggests that drinking coffee may help protect against atrial fibrillation, or A-fib, a common heart rhythm disorder that causes the heart to beat too quickly and irregularly, sometimes leading to stroke or heart failure.

For years, doctors have advised people with A-fib and other heart issues to stay away from caffeine, fearing it could worsen symptoms. But research done at the University of California San Francisco and the University of Adelaide in Australia found just the opposite.

“Coffee increases physical activity, which is known to reduce atrial fibrillation,” explained Gregory M. Marcus, MD, an electrophysiologist at UCSF Health and the senior author of the study, which was published in JAMA. Dr. Marcus added that “caffeine is also a diuretic, which could potentially reduce blood pressure and in turn lessen A-fib risk. Several other ingredients in coffee also have anti-inflammatory properties that could have positive effects.”

Rates of A-fib have been climbing in recent years, largely due to aging populations and increasing obesity. More than 10 million adults in the United States have been diagnosed, and experts estimate that as many as one in three people may experience the condition at some point in their lives.

To explore whether coffee helps or harms, the researchers designed the DECAF (Does Eliminating Coffee Avoid Fibrillation?) study, the first randomized clinical trial to test the relationship between caffeinated (despite the study’s acronym) coffee and A-fib. 

The trial involved 200 patients who were regular coffee drinkers and had persistent A-fib or a related condition known as atrial flutter along with a history of A-fib. All underwent electrical cardioversion, a procedure that uses a controlled electrical shock to restore normal heart rhythm. Participants were randomly assigned to drink either at least one cup of caffeinated coffee or an espresso shot each day or completely avoid coffee and other caffeinated beverages for six months.

At the end of the study, the group that drank coffee experienced a 39% lower risk of recurring A-fib episodes. In addition to coffee’s potential anti-inflammatory effects, the researchers proposed that those who drank coffee may have naturally replaced less healthy drinks, such as sugary sodas, with coffee instead.

“The results were astounding,” said first author Christopher X. Wong, PhD, of UCSF, the University of Adelaide, and the Royal Adelaide Hospital. “Doctors have always recommended that patients with problematic A-fib minimize their coffee intake, but this trial suggests that coffee is not only safe but likely to be protective.”

Fitness Flash

Walk this Way to Cut Risks to Heart Health

New research revealed that walking in uninterrupted longer bouts of 10 to 15 minutes significantly lowers cardiovascular disease risk by up to two-thirds compared to shorter strolls of under 5 minutes. 

An international team of researchers from the University of Sydney and Universidad Europea found that even people who walk fewer than 8,000 steps daily can see major heart health benefits simply by changing how they walk. Those who took their steps in one or two continuous sessions had lower rates of heart attacks, strokes, and death. Even when covering the same total number of steps, uninterrupted longer walks appear to provide greater benefits for the heart than do scattered short strolls throughout the day. 

The work, which was published in the Annals of Internal Medicine, explored how walking patterns affect the health of people who are generally inactive. The study involved 33,560 adults between the ages of 40 and 79 who typically walked fewer than 8,000 steps a day and had no history of cardiovascular disease or cancer. Participants wore research-grade wristbands for one week to record both their step counts and how their steps were distributed throughout the day.

The researchers followed their health outcomes for about eight years and found striking differences in cardiovascular risk between those who walked in shorter versus longer bouts:

• People who walked continuously for 10 to 15 minutes daily had only a 4% chance of experiencing a cardiovascular event such as a heart attack or stroke compared to a 13% risk among those who walked continuously for just 5 minutes a day.
• The benefits were greatest for the least-active individuals, particularly those taking 5,000 or fewer steps. Within this group, the risk of developing cardiovascular disease fell from 15% among short walkers to 7% among those who walked up to 15 minutes at a time.
• Among the most-sedentary participants (5,000 or fewer steps a day), the risk of death dropped from 5% for those walking in 5-minute bouts to under 1% for those taking longer walks.

Co-lead author Matthew Ahmadi, PhD, deputy director of the Mackenzie Wearables Research Hub and member of the Charles Perkins Centre at the University of Sydney, explained: “For the most inactive people, switching from brief walks here and there to longer continuous walks may come with some health benefits. There is a perception that health professionals have recommended walking 10,000 steps a day is the goal, but this isn’t necessary. Simply adding one or two longer walks per day, each lasting at least 10 to 15 minutes at a comfortable but steady pace, may have significant benefits, especially for people who don’t walk much.”

Senior author Professor Emmanuel Stamatakis, director of the Mackenzie Wearables Research Hub and physical activity theme leader at the Charles Perkins Centre, added: “We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns—for example, how walking is done.”

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Lobster Risotto  Recipe, Spotlight on Lobster and Handling Lobster Tails, Music and Your Brain, Poor Sleep Doubles Running Injuries 

Love to pull out all the stops for the holidays? This lobster risotto is a crowd-pleaser, with simple directions to master the dish. At the time of year when many of us think about improving health, two new studies provide easy-to-adopt lifestyle habits for better living: how music can help avoid cognitive decline and how sleep can help avoid sports injuries. 

Lobster Risotto 

• Lobster Risotto

  A delicious and festive dish, this can be made quite easily with store-bought lobster broth and a pound of cooked lobster meat. I’m also including directions for making it from scratch, if you prefer, simplified by using only tails. You can get even more flavor from two whole lobsters—after steaming, remove all the claw and tail meat, then use all the shells, legs included, for the stock.

  Ingredients

  For Homemade Lobster Stock:

  • 4 small (4-ounce) or 2 large (8-ounce) lobster tails, defrosted if frozen
  • 3 tablespoons extra virgin olive oil
  • 2 celery stalks, trimmed and diced
  • 2 carrots, peeled and diced
  • 1 large onion, peeled and diced
  • 2 tablespoons tomato paste
  • 1/2 teaspoon sweet paprika, such as Heirloom Sweet Paprika
  • 2 bay leaves

  For the Risotto:

  • 3 or 4 threads saffron
  • 1/2 cup dry vermouth
  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 large shallots, minced
  • 1-1/2 cups short grain risotto rice, such as carnaroli, vialone nano, or arborio
  • Reserved homemade lobster stock or 4 cups best-quality store-bought stock
  • Reserved lobster meat or 8 (or more) ounces store-bought lobster meat
  • 3/4 cup freshly grated Parmigiano-Reggiano, divided use
  • Freshly ground black pepper to taste
  • 2 tablespoons chopped fresh chives

  Directions

  Step 1

  To make the stock: Steam the lobster tails on a rack over simmering water in a large covered pot until they turn a bright red-orange, about 8 minutes. Use tongs to transfer them to a cutting board, then pour the cooking liquid into a 4-cup heatproof measuring cup; if needed, add enough water to make 4 cups.

  Step 2

  Use kitchen shears to cut through the underside of the shells and remove the tail meat. Slice into 1-inch medallions, place in a dish, and cover; set aside.

  Step 3

  Heat a large skillet or Dutch oven. When hot, add the olive oil, lobster shells, and all the vegetables. Sauté until the vegetables soften, stirring frequently. Add the tomato paste to the center of the pan and cook it until it darkens in color. Carefully whisk in the reserved liquid, plus another 2 cups of water, the paprika, and the bay leaves. 

  Step 4

  Bring to a boil, then simmer for an hour. Strain the broth into a clean saucepan, pressing down on the vegetables to extract all the liquid. You should have 4 cups; if not, add enough water to make that amount.

  Step 5

  To make the risotto: Soften the saffron in the vermouth; set aside. Bring the lobster stock to a low simmer in a medium saucepan. Heat a heavy sauté pan or Dutch oven over medium heat. When hot, add the olive oil and shallots, sautéing them until soft, but don’t let them brown. Add the rice to the pan and stir to thoroughly coat with the oil. Cook until the rice is slightly translucent, about 7 to 10 minutes, stirring often.

  Step 6

  Add the vermouth-saffron mix to the pan and cook until the liquid has nearly evaporated. Ladle 1/2 cup of the hot stock into the rice mixture and stir continuously. When the liquid is almost completely absorbed, stir in another 1/2 cup of hot stock. Repeat until the rice is creamy yet al dente, about 25 minutes (you may not need all the stock). 

  Step 7

  Stir in 1/2 cup of the Parmigiano-Reggiano and the lobster medallions. If the risotto is too thick, stir in any remaining stock or water, 1/4 cup at a time. Season to taste—the risotto might taste salty enough from the cheese but will benefit from a few twists of a pepper grinder. Serve immediately, topping each portion with a drizzle of olive oil and some chives and passing the rest of the cheese on the side.

  Yields 4 servings

Healthy Ingredient Spotlight

Lobster

Unlike many other splurges, you can enjoy lobster without any guilt. It does have dietary cholesterol, but the cholesterol in foods isn’t what impacts a person’s cholesterol level—that has more to do with saturated fat consumption, and in that department lobster comes in under many other protein sources. It also has far fewer calories than an equivalent portion of meat. Lobster’s a good source of protein and, while it doesn’t have as much omega-3 fatty acids as a fatty fish like salmon, it has more than other types of shellfish. 

Quick Kitchen Nugget

Handling Lobster Tails

Most tails are sold frozen. Let them slowly defrost overnight in a bowl in your fridge. As with all shellfish, whether you steam, boil, or grill it, avoid overcooking, which can make the meat rubbery. When the shells go from blue or brown to orangey red, you know they’re done, typically about 1 minute per ounce (e.g., 6 minutes if the tails weigh about 6 ounces). Use a pair of kitchen shears to cut the length of the undersides and release the meat. If you’re making a cold recipe or not using the meat right away, place it in a sealed glass container in the fridge.

For Your Best Health 

Music and Your Brain

Listening to music after age 70 appears to be linked with a meaningful reduction in dementia risk, according to a research team from Monash University in Melbourne, Australia. The project, led by Monash honors student Emma Jaffa and Professor Joanne Ryan, examined how both listening to music and playing instruments relate to cognitive health in later years. 

The researchers based their work on information from the ASPirin in Reducing Events in the Elderly (ASPREE) study and the ASPREE Longitudinal Study of Older Persons sub‐study, analyzing data from more than 10,800 older adults.

People who reported always listening to music demonstrated the strongest cognitive advantages, with a 39% lower incidence of dementia and a 17% lower incidence of cognitive impairment, along with higher overall cognitive scores and better episodic memory (used when recalling everyday events). Those who both listened to and played music on a regular basis had a 33% reduced risk of dementia and a 22% reduced risk of cognitive impairment.

The outcomes of the research “suggest music activities may be an accessible strategy for maintaining cognitive health in older adults, though causation cannot be established,” Jaffa said.

Senior author Professor Ryan emphasized the urgency of exploring options to help delay or prevent dementia. “With no cure currently available for dementia, the importance of identifying strategies to help prevent or delay onset of the disease is critical,” she said. “Evidence suggests that brain aging is not just based on age and genetics but can be influenced by one’s own environmental and lifestyle choices. Our study suggests that lifestyle-based interventions, such as listening to and/or playing music can promote cognitive health.” The results were published in the International Journal of Geriatric Psychiatry.

Fitness Flash

Poor Sleep Doubles Running Injuries 

If you’re one of the 620 million people who regularly go for a run, you probably like to get an early start. But if you haven’t slept well the night before, you could be putting yourself at greater risk of injury.

A survey of 425 recreational runners was conducted by Professor Jan de Jonge, PhD, a work and sports psychologist at Eindhoven University of Technology in the Netherlands and adjunct professor at the University of South Australia, and Toon W. Taris, PhD, of the Department of Social, Health and Organizational Psychology at Utrecht University in the Netherlands. The researchers discovered that participants who reported shorter sleep duration, lower sleep quality, or frequent sleep problems were almost twice as likely to experience an injury compared to those who slept well.

The results, published in Applied Sciences, provide what Dr. de Jonge calls “compelling evidence that sleep is a critical yet often overlooked component of injury prevention” and not just recovery. “While runners specifically focus on mileage, nutrition, and recovery strategies, sleep tends to fall to the bottom of the list,” he explained. “Our research shows that poor sleepers were 1.78 times more likely to report injuries than those with stable, good-quality sleep, with a 68% likelihood of sustaining an injury over a 12-month period. That’s a strong reminder that how well you rest is just as important as how hard you train.”

Recreational running remains one of the most popular sports worldwide, yet it carries a substantial risk of injury. Studies estimate that up to 90% of runners will be injured at some point, resulting in millions of dollars lost each year in medical bills and missed work. Dr. de Jonge’s team took a comprehensive approach, examining sleep not only in terms of duration but also quality and disorders. This broader view helped identify how different aspects of sleep contribute to physical vulnerability.

“Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training,” said Dr. de Jonge. “When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones, and maintain focus diminishes, all of which can increase injury risk.”

The study revealed that runners who struggled with falling asleep woke up frequently during the night or who rarely felt rested were the most prone to injury. In contrast, those who maintained consistent sleep schedules and felt well rested reported significantly fewer injuries. 

Experts generally recommend seven to nine hours of sleep per night, though athletes often benefit from additional rest, including short naps, to enhance both physical and mental recovery. To improve sleep quality, maintaining consistent bedtimes, limiting screen use before sleep, reducing caffeine and alcohol, and maintaining a quiet, cool bedroom environment are all advised, noted the researchers.

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Chocolate Cheesecake in the Basque Style Recipe, Spotlight on Cocoa Powder, A Boost for Better Lungs

Ready for a chocolate indulgence that’s simple to make? Look no further than my chocolate cheesecake—dreamy, creamy, and luscious. Just allow enough time for it to chill and firm up before serving. New research has found that nutrients in cocoa powder have even more benefits than previously thought, making this dessert less of a guilty pleasure (see the details below). Finally, read about the surprising way to boost your respiratory system.

Chocolate Cheesecake in the Basque Style

• Chocolate Cheesecake in the Basque Style

  Basque cheesecake is the ultimate in creaminess. Unlike traditional cheesecake that has a crust and is baked at a low temperature, this style is crustless (perfect if you’re gluten-free) and cooks at a higher temp. Adding two kinds of chocolate to the traditional ingredients makes it a chocolate lover’s dream. The parchment paper used to line the springform pan creates Basque cheesecake’s signature look when peeled away and makes for a great presentation at holiday celebrations.

  Ingredients

  • 1/3 cup unprocessed cocoa
  • 1/3 cup cornstarch
  • 1/2 teaspoon instant espresso
  • 2 cups heavy cream at room temperature, divided use
  • 6 ounces dark chocolate (between 64% and 72% cacao)
  • 2 pounds best-quality cream cheese at room temperature
  • 1-1/3 cup sugar
  • 1 tablespoon vanilla
  • 1/4 teaspoon fine sea salt
  • 6 large eggs at room temperature
  • 1/3 cup extra virgin olive oil

  Directions

  Step 1

  Preheat oven to 400°F. Line a 10-inch by 3-inch springform pan with a large piece of parchment paper, pleating it as needed to flatten it against the sides—don’t worry about making the pleats uniform. Add a second piece of parchment if needed for full coverage, placing it diagonally opposite the first one.

  Step 2

  Sift the cocoa and cornstarch into a small bowl to remove any lumps; set aside. 

  Step 3

  In a small cup, mix the instant espresso into 1 tablespoon of the heavy cream; set aside.

  Step 4

  Coarsely chop the chocolate and place 5 ounces in a microwave-safe bowl. Microwave at 50% power for 2 minutes, stir, and repeat until the chocolate is almost fully melted. Out of the microwave, add the remaining ounce of chocolate to the bowl, let sit for 2 minutes, and then stir until smooth; set aside. 

  Step 5

  In the bowl of a stand mixer fitted with the flat beater or in a very large bowl using a hand mixer, beat the cream cheese at medium-high speed for about 2 minutes, until smooth and creamy, stopping every minute or so to scrape down the sides of the bowl. Beat in the sugar, vanilla, instant espresso and cream mixture, and salt. Lower the speed and add the eggs, one at a time, followed by the cornstarch/cocoa, the melted chocolate, the rest of the heavy cream, and the olive oil. Make sure to scrape the bottom of the work bowl with a flexible spatula to incorporate any lumps. 

  Step 6

  Pour the batter into the pan and bake for about an hour, until the top turns deep brown (the center will still jiggle a bit). Place on a wire rack to cool completely before transferring to the fridge to chill from 4 hours to overnight.

  Step 7

  When ready to serve, release the sides of the pan and gently peel the parchment away from the sides. You can slice it from the parchment right from the pan bottom or use a cake lifter to transfer the cake to a platter. 

  Yields 10 servings

Healthy Ingredient Spotlight

Choosing Cocoa Powder

Unsweetened cocoa powder has intense chocolate taste and few calories. Also, ounce for ounce, natural cocoa is the food with the highest flavanol content, one of chocolate’s most important polyphenols. Surprisingly, cocoa gives baked goods deeper flavor than chocolate alone.

Cocoa is sold in one of two ways: natural, with a deeper taste and lighter color, and Dutch-processed, with a milder taste and darker color. Dutching uses an alkaline ingredient to counter cocoa’s natural acidity. While it’s possible to use the two interchangeably with only slight differences in taste in the finished dish, Dutch processing reduces cocoa’s polyphenols, so consider choosing natural cocoa instead.  

Quick Kitchen Nugget

Straining Cocoa

Though cocoa comes as a powder, it can form lumps. Always sift it through a fine strainer, pressing it with a small whisk or the back of a spoon to break up any lumps and push it through the mesh. In recipes that call for other dry ingredients, sift it right into the same bowl and whisk well to combine. 

For Your Best Health 

Harnessing the Power of Cocoa

A new report from the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) found  that taking daily cocoa supplements has surprising anti-aging potential. The findings reinforce the value of flavanol-rich plant-based foods for healthier aging.

Investigators from Mass General Brigham and Augusta University looked at changes in five age-related markers of inflammation among participants who received daily cocoa supplements over several years. They found a decrease in hsCRP, an inflammatory marker that can signal increased risk of cardiovascular disease, suggesting cocoa’s anti-inflammatory potential may help explain its heart-protective effects. Their results were published in Age and Ageing.

Nutritional interventions have become an increasingly attractive solution for slowing inflammatory aging, or inflammaging. Cocoa extract was shown in smaller previous studies to reduce inflammatory biomarkers, thanks to its flavanols. To bridge the gap between these studies and humans, researchers launched the large-scale COSMOS trial, which examines the effects of cocoa extract on cardiovascular disease and whether inflammaging may explain those effects.

“Our interest in cocoa extract and inflammaging started on the basis of cocoa-related reductions in cardiovascular disease,” said corresponding author Howard Sesso, ScD, MPH, associate director of the Division of Preventive Medicine and associate epidemiologist at Brigham and Women’s Hospital, a founding member of the Mass General Brigham health care system. “We also appreciate the important overlap between healthy aging and cardiovascular health, where aging-related inflammation can harden arteries and lead to cardiovascular disease. Because of that, we wanted to see whether multiyear cocoa extract supplementation versus a placebo could modulate inflammaging—and the data suggests it does.”

Between 2014 and 2020, Brigham and Women’s Hospital led the COSMOS trial, a large-scale randomized, double-blind, placebo-controlled clinical trial with 21,442 participants over 60 years old, finding that cocoa extract supplementation decreased cardiovascular disease mortality by 27%.

In this new study, researchers collected and analyzed blood samples of 598 COSMOS participants to measure several inflammaging biomarkers: three pro-inflammatory proteins (hsCRP, IL-6, and TNF-α), one anti-inflammatory protein (IL-10), and one immune-mediating protein (IFN-γ). Comparing changes in these biomarkers measured at baseline and at one-year and two-year follow-ups, hsCRP levels decreased by 8.4% each year compared with the placebo, while the other biomarkers remained relatively consistent or increased modestly.

“Interestingly, we also observed an increase in interferon-γ, an immune-related cytokine, which opens new questions for future research,” said senior author Yanbin Dong, MD, PhD, director of the Georgia Prevention Institute and cardiologist/population geneticist at the Medical College of Georgia/Augusta University. “While cocoa extract is not a replacement for a healthy lifestyle, these results are encouraging and highlight its potential role in modulating inflammation as we age.”

The team will continue to evaluate the COSMOS trial to determine whether the cocoa and multivitamin regimens can curb more severe inflammaging, as well as other important aging-related health outcomes.

“This study calls for more attention to the advantage of plant-based foods for cardiovascular health, including cocoa products rich in flavanols,” added Dr. Sesso. “It reinforces the importance of a diverse, colorful, plant-based diet, especially in the context of inflammation.”

Fitness Flash

A Boost for Better Lungs

According to research presented at the European Respiratory Society Congress in Amsterdam, the Netherlands, eating fruit may reduce the effects of air pollution on lung function. The study was presented by Pimpika Kaewsri, a PhD student from the Centre for Environmental Health and Sustainability at the University of Leicester in the UK.

As Kaewsri explained, “Over 90% of the global population is exposed to air pollution levels that exceed WHO guidelines, and ample research shows that exposure to higher air pollution levels is associated with reduced lung function. Separately, a healthy diet, particularly one high in fruits and vegetables, has been linked to better lung function. We wanted to explore whether a healthy diet or specific food groups could modify or partly mitigate the known adverse effects of air pollution on lung function.”

Using UK Biobank data from around 200,000 participants, Kaewsri compared people’s dietary patterns, including their fruit, vegetable, and whole grain intake, with their lung function (FEV₁,or the amount of air exhaled in one second) and their exposure to air pollution in the form of fine particulate matter (PM_2.5). PM_2.5 concentration is the amount of very tiny particles, 2.5 micrometers or smaller, released into the air by vehicle exhaust and industrial processes, among other sources. The team also accounted for other factors such as age, height, and socioeconomic status.

For every increase in exposure to PM_2.5 of 5 micrograms per cubic meter of air, the team observed a 78.1ml reduction in FEV₁ in the low fruit intake group compared to only a 57.5ml reduction in the high fruit intake group in women.

“Our study confirmed that a healthy diet is linked to better lung function in both men and women, regardless of air pollution exposure. And that women who consumed four portions of fruit per day or more appeared to have smaller reductions in lung function associated with air pollution compared to those who consumed less fruit,” Kaewsri said. “This may be partly explained by the antioxidant and anti-inflammation compounds naturally present in fruit. These compounds could help mitigate oxidative stress and inflammation caused by fine particles, potentially offsetting some of the harmful effects of air pollution on lung function.”

Kaewsri also noted that, in the study population, men generally reported lower fruit intake than did women. “This difference in dietary patterns may help explain why the potential protective effect of fruit against air pollution was only observed in women,” she added. Kaewsri plans to extend the research by exploring whether diet can influence changes in lung function over time.

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