Fresh mint has been used for thousands of years for its powerful healing qualities.

As for the garden of mint, the very smell of it alone recovers and refreshes our spirits. Pliny the Elder

Two easy-to-find varieties are spearmint (Mentha spicata) with its less pungent, sweeter flavor, and peppermint (Mentha piperita), which packs a more powerful punch.

Health Benefits of Mint

• Important Nutrients

  Mints provide vitamin A, iron, and antioxidants. Adding chopped fresh leaves and tender stalks to salads, smoothies, and juices is a simple and delicious way to increase your intake of these nutrients.

• Soothing and Gentle Digestive

  Mint is often used to soothe indigestion and nausea thanks to its oil, which relaxes the smooth muscles surrounding the intestine. A warming mug of peppermint tea aids digestion, relieves an upset stomach, and soothes nerves.

• Fresher Breath

  Who doesn’t love the cooling taste and smell of minty breath? Simply chew on one or two tender leaves.

• Energizing and Calming

  Simultaneously invigorating and relaxing, mint is perfect as a morning wake-me-up or an evening calm-me-down cuppa.

• Headache Relief

  Fresh or dried, in balms or oils, mint offers effective relief for headaches, including migraines. It also serves as a gentle treatment for acne (thanks to its salicylic acid), and a natural way to ease stress and anxiety.

How to Grow Mint

Mint is one of the easiest herbs to grow indoors and will thrive from October to April in a warm sunny window. Choose a healthy seedling from your local nursery, plant it in well-draining potting soil. Water thoroughly whenever the soil is dry and enjoy delicious mint all through the cold dark months of winter.

Simple Uses for Mint

• Add to Fruit and Salads

  Chop or tear a generous handful of mint leaves and add to fresh fruit salads (strawberry and watermelon pair well with mint). Or toss mint leaves with fresh greens, tomatoes, and your favorite light dressing.

• Flavor Your Water

  Add six to eight torn mint leaves along with several slices of cucumber to iced water.

• Brew Some Tea

  Fancy a cup of afternoon delight tea? Steep 4 to 6 bruised mint leaves and a 1-inch sprig of lavender in hot (not boiling) water for 3 to 5 minutes. Strain and enjoy.

• Make a Face Mask

  Blend or mash together 8 to 12 mint leaves, 1 tablespoon plain yogurt, 2 to 3 slices cucumber, and 1 teaspoon honey (a mortar and pestle is perfect). Apply to the face for 15 to 30 minutes before rinsing with cool water.

Timmy's Nights

“Pets can serve as important sources of social and emotional support for ‘everyday people." American Psychological Association

We had only one pet when I was little, a near-feral male cat named Timmy. He offered affection by rubbing against our legs and accepting pats. He came inside for meals and at other random times, and he liked to sleep atop our basement refrigerator, where my dad kept cases of Rheingold beer.

We had a bathroom in the basement, and my father used that space before daylight so he wouldn’t disturb the rest of the household. Timmy sometimes lay in wait. And leaped. From the top of the refrigerator to my bleary-eyed father’s back.

Timmy had been a surprise Mother’s Day present from my brother Bill. Neither of my parents wanted him (the cat, not the brother), but how do you turn down a Mother’s Day gift?

Timmy roamed the neighborhood most nights and was often emblazoned with scratches and bites from territorial battles with other cats. We figured that his wounds healed well enough on their own, so the only treatment he received was when he licked them.

I loved Timmy. I’d stare out my window late at night toward the New York City skyline. Some nights I’d hear him yowling. Those suburbs weren’t wild, but my cat was. The idea of him slinking through dark yards and nabbing an occasional mouse gave me peace of mind because he was exerting his freedom.

Yeah, I know. A loose, unneutered cat is a societal menace. Never taking a pet to a veterinarian is neglect. These days, my wife and I spend more on medical care for our dog than we do on ourselves. The Timmy model of pet ownership is bad. But Timmy wasn’t.

Lucy’s Days

“Pet owners had greater self-esteem, were more physically fit, tended to be less lonely, were more conscientious...” Journal of Personality and Social Psychology

“Very happy dog. She looks great!”

That’s from a vet’s report from early 2014. Lucy was 14 years old and a constant source of joy. Twice a day, she would physically block me from sitting in my office chair because it was time to go to the park. In the car, she’d lean as far forward as she could, just to arrive a half second sooner.

Every single trip to that park was the greatest thing that ever happened to Lucy, and a twice-daily reminder to me to savor every second. She could barely contain her enthusiasm in the three minutes it took to drive there. She’d sniff every inch of the path.

Lucy was sweet, kind, and hilarious, but there were limits to her patience. She argued with me all the time, especially if I was eating dinner and she wasn’t. If she was left without attention for too long (like, an hour), she’d give us signs. Subtle warnings. More than once she took a plastic bottle out of the recycling bin and left it in a prominent spot on the kitchen floor: Imagine what I could do if I really got angry.

Not many months after that glowing vet’s report, Lucy began a brief but steady decline. Neuropathy. Weakness. Incontinence. We found a kind chiropractic veterinarian who helped her maintain some mobility and assured us that she was not in pain.

On the day before Lucy died, I carried her down the steps so she could pee in the front yard. She hadn’t been farther than that for a few days, but she looked up and proudly limped toward the back yard. She shut her eyes and felt the warm sun on her muzzle, and happily sniffed the fresh air and the grass and the world. She knew what was coming very, very soon, even if we didn’t quite grasp it yet. She passed away in our arms early the next morning.

Shadow’s Spirit

“Animals can ameliorate the effects of potentially stressful life events... reduce levels of anxiety, loneliness, and depression.” Deborah L. Wells, Animal Behaviour Centre, Queen’s University Belfast

Shortly before Christmas in 2016, on the coldest night of the year in a Midwestern city, a woman called 9-1-1 to report that an injured dog was hobbling along in a blizzard. When police and a shelter volunteer arrived, they found the abandoned dog, half-buried in snow.

When they gently lifted her up, they discovered four newborn puppies.

The local papers and TV stations reported on the heart- warming story of the mama dog who kept her babies alive in the storm. She was dubbed “Mom of the Year” by People.com. We heard about her on the radio.

Lucy had been gone for more than two years. I still said hello to her every morning. Wasn’t ready to displace her spirit in any way.

My wife got in touch with the hero dog’s rescuers and foster home. Stayed in touch that winter, as the puppies found forever homes and Shadow didn’t. (Any shelter would tell you that’s common. Old dog, sick and injured... but puppies!)

I’ll just say that Lucy continued to give us signs. Before long, we were flying west, renting a vehicle, driving home with a new companion. Shadow is no longer sick, she has puppy energy, and every second with her is a joy of its own.

Studies say that having a pet can lengthen your life. Who knows? They certainly strengthen it, don’t they?

At the grocery store, most of us make a beeline to the produce, meat, and dairy departments. We sometimes forget there’s a wealth of foods in the freezer section that may be less expensive and even healthier!

Nutrients in Frozen Foods

Frozen fruits and vegetables are harvested at the peak of ripeness and then quickly frozen to lock in nutrients.

Fresh produce, on the other hand, tends to be harvested before reaching its nutritional peak. These items spend time in transport and then the store before finally reaching your home.

Multiple days of transportation and storage may affect a fresh food’s nutrient content (particularly vitamins A and C and folate).

Frozen foods last longer than fresh, since they’re kept in the freezer and are not as susceptible to spoilage.

Choosing Frozen Produce

Follow these tips when shopping for frozen fruits and vegetables.

• Buy a variety of colors to get an optimal amount of nutrients.
• Look for items that are pre-cut, saving you time when prepping recipes.
• Read labels and steer away from products that contain unnecessary sugar, salt, and sauces.

Freezing Fresh Food for Later

If an item’s on sale in the meat department, consider buying additional amounts for freezing. For future convenience, prep fresh cuts by rubbing with spices or using a marinade and then freezing flat in freezer bags.

Packaged Foods that Freeze Well

• guacamole
• hummus
• pesto
• pasta sauce
• tomato paste
• tortillas

Foods You Should Avoid Freezing

• fried items
• raw potatoes
• mayonnaise
• dairy products, except:
  • butter
  • shredded cheese
  • casseroles

Freezing Tips

• Do not freeze raw vegetables unless they’ve been blanched first.
• Avoid freezing fruits and vegetables with high-water contents, such as:
  • lettuce
  • cantaloupe
  • watermelon
  • celery
  • cabbage
  • cucumbers
  • radishes
• Be sure to freeze fresh items soon after purchase to lock in texture, taste, and nutrients.
• Foods that become freezer burnt are still safe to eat, but the texture and taste of the item may suffer.
• Reduce freezer burn by placing items in freezer-safe plastic bags and squeezing extra air out.

Blood pressure refers to the force of blood against artery walls.

High Blood Pressure FAQ

When this pressure becomes too great, the arterial walls may narrow or thicken, putting an extra burden on the heart.

• How is Blood Pressure Measured?

  Checking blood pressure results in two numbers: systolic (the top) and diastolic (the bottom).

  • Systolic Pressure

    Systolic pressure—the first number in a blood pressure reading—represents the amount of pressure on the artery walls.

  • Diastolic Pressure

    The second number, or diastolic pressure, represents the lowest level of pressure.

• What is Hypertension?

  Blood pressure fluctuates over the course of a day. When it stays elevated over time, it’s called hypertension or high blood pressure.

  What is Considered High Blood Pressure?

  A blood pressure level of 140/90 or greater is considered high.

  Prehypertension

  If your blood pressure reaches between 120/80 and 139/89, you have a condition called prehypertension.

  You don’t have high blood pressure yet, but you may develop it unless you adopt a healthier lifestyle.

• Why Is High Blood Pressure Dangerous?

  High blood pressure is the most common of all cardiovascular diseases and the leading cause of heart attack and stroke—the first- and third-leading causes of death among Americans.

  If your blood pressure is too high, your heart has to work harder, eventually developing atherosclerosis, or hardening of the arteries.

  High blood pressure can also result in other conditions, such as kidney disease, diabetes, blindness, and congestive heart failure.

• How Often Should I Get My Blood Pressure Checked?

  Because hypertension is largely a “silent” or symptomless disease, it’s important to get your blood pressure checked at least once a year, starting at age 40. Symptoms—which include dizziness, headaches, nosebleeds, fatigue, ringing in the ears, insomnia, and sweating—can occur if blood pressure is already very high.

• Who Is Most at Risk?

  High blood pressure is most common in African Americans and Hispanic Americans, those living in the southeastern states, and seniors.

How to Lower Your Risk

While certain risk factors—such as family history—are out of your control, there are many things you can do to lower your blood pressure, including exercising more, adopting a healthier diet, and taking supplements.

Prescription drugs are available to reduce hypertension, but a holistic, natural approach can be a wise first course of action. Once hypertension develops, it usually lasts a lifetime, so take good care of yourself now to avoid future health problems.

• Lifestyle

  • Lose Weight & Exercise

    Losing even 10 pounds can help lower your blood pressure.

  • Exercise

    • Aim for 30 to 60 minutes of aerobic exercise at least four days a week.
    • Try reducing your daily stress level through t’ai chi or yoga.

  • Get Enough Sleep

    Adults between 32 and 59 years of age who slept fewer than five hours a night had a significantly higher risk for hypertension, even after controlling for diabetes and obesity, than those who enjoyed a good night’s sleep, according to the First National Health and Nutrition Examination Survey.

  • Meditate

    You may want to try meditation.

    The American Journal of Cardiology reports that people with hypertension who practiced transcendental meditation had a 30 percent lower mortality rate than those who didn’t meditate.

• Improve Your Diet

  • Increase Fiber

    Eat foods rich in fiber, such as whole grains, beans, and fresh fruits and vegetables. To get more produce into your diet, introduce change gradually by adding one vegetable or fruit serving to your lunch and dinner. Try eating fruit for dessert.

  • Reduce Meat Intake

    Meat should be considered one small part of a meal, not the main attraction. Try having two or more meatless meals a week. Instead of eating a five-ounce serving of chicken, for example, make a stir-fry with two ounces of chicken and 1- cup of vegetables cooked in a small amount of vegetable oil. You’ll save 50 calories.

  • Get Enough Omegas

    Eat fatty fish rich in omega 3s (or take a supplement).

  • Eat Antioxidant Foods

    Good juice choices include:

    • carrot
    • cranberry
    • prune

    Foods found to lower blood pressure include:

    • celery
    • garlic
    • onions
    • parsley

    Scientific studies find garlic has the ability to reduce blood pressure by 6 to 8 percent.

  • Get Enough Potassium

    Research shows that potassium lowers blood pressure. Some good sources include fish, dairy foods, and fruits and vegetables. Good picks include lima beans, bananas, oranges, raisins, and tomatoes. In small quantities, dark chocolate may also have beneficial effects on blood vessels and lowering blood pressure.

  • Look for Lycopene

    Tomatoes not only contain potassium but also lycopene.

    A double-blind, placebo-controlled study of hypertension patients finds that lycopene, an antioxidant-rich extract, significantly lowers both diastolic and systolic blood pressure.

  • Avoid Alcohol and Salt

    Alcohol and salt should only be consumed in moderation. Most people get too much salt in their diets. The current daily recommendation is less than 2.4 grams (2,400 mg of sodium). That equals about one teaspoon of table salt per day. To lower your sodium intake, cut back on or eliminate salty processed foods, which include canned vegetables and soups, frozen dinners, lunch meats, instant and ready-to-eat cereals, and potato chips.

  • Reduce Sugar Intake

    We hear a lot about cutting down on salt, but there may be a bigger menace lurking out there. Processed foods are a major source of salt in the American diet, but such foods also contain a lot of added sugar.

    “Sugar may be much more meaningfully related to blood pressure than sodium,” said the authors of a 2014 study.

    Fructose / HFCS

    The study pointed to high-fructose corn syrup as particularly troublesome.

    “Sugars in general, and fructose in particular, may contribute to overall cardiovascular risk through a variety of mechanisms.”

• Take Supplements

  • Minerals

    James F. Balch, MD, recommends taking calcium (500 mg) and magnesium (250 mg) twice daily, as these minerals have been shown to lower blood pressure.

  • CoQ10

    Other studies find that coenzyme Q10 also helps decrease blood pressure.

    Cardiologist Stephen T. Sinatra, MD, recommends 180 to 360 mg daily as part of any natural hypertensive-lowering regime.

  • Aminos, Lipids, and Omegas

    For high blood pressure, Sinatra suggests taking L-carnitine (500 to 1,000 mg), D-ribose (5 to 10 g), 1 g of fish oil, along with a daily multivitamin/mineral.

  • Antioxidants

    Take a balanced antioxidant formula that supplies:

    • 5,000 IU of vitamin A
    • 25,000 IU of beta carotene (or mixed carotenes)
    • 200 micrograms of selenium.

  • Food-Based Supplements

    Other daily supplements that may lower blood pressure include:

    • green tea (50 to 100 mg)
    • ginger (25 to 50 mg)
    • arlic (500 to 1,500 mg)