(June 4, 2025) — As I’m sharing my journey to better health, I realize that I have to up my game as I’m aging.

I cannot be lazy with things that I let slide in my 40s and 50s. I have to be strict about my diet and diligent in exercising. I also must pay attention to good sleep habits and stress management.

In the last column, I described how I had gained 20 pounds and suffered some bad scores in medical tests. More than a month ago, I responded by going back to what I know about healthy food – mostly eliminating sugar, flour and processed food. Upon physicians’ advice, I am taking a CoQ10 dietary supplement that includes vitamins D3 and K2 and fish oil. CoQ10 is an antioxidant that plays a key role in energy production within cells.

I haven’t gone out to dinner for a month. I have two pieces of fresh fruit each day. I don’t eat food with added sugars or refined carbohydrates. I usually have one meal of beans a day. In a month’s time, I have lost 10 pounds and feel more energetic.

I have started a regimen of walking 30 minutes a day, with weight-bearing exercise several times a week, in conjunction with doctors’ recommendations. Walking has a way of melting away stress while getting one with nature. I stroll my neighborhood and take note of new dogs, new neighbors, birds taking advantage of updrafts. It increases my stamina, strengthens my heart and reduces my blood pressure. I’m sleeping better in part because I’m fatigued when my head hits the pillow.

[broadstreet zone=”160420″]

I am making plans for genetic tests to see if there’s any predisposition for any ailments. The goal is to age gracefully and be healthy for as long as I can be.

And, always, I’m tinkering with recipes and trying new things, like this one.

Lentil-Stuffed Peppers

8 servings

For the filling:

• 1 T olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1½ c. vegetable broth
• ¾ c. long grain brown rice
• 1 T vegan Worcestershire sauce
• 1 tsp. dried basil
• 1 tsp. dried thyme
• 1 tsp. dried oregano
• ½ tsp. fennel seeds
• ¼ tsp. red pepper flakes, or to taste
• ¾ c. dried brown lentils (2 c. if using canned or precooked lentils)
• 1 14-ounce can diced tomatoes in juice, drained
• Salt and pepper, to taste

For the peppers:

• 4 large bell peppers, any color
• 1 T olive oil
• 2½ c. marinara sauce (homemade or jarred), plus more if desired

Optional: vegan Parmesan cheese and fresh parsley or basil, for serving

Note: Begin by preparing filling, then pre-bake peppers while lentils and rice are simmering.

For filling:

Coat the bottom of a medium pot with olive oil and place over medium heat. When the oil is hot, add onion and cook, stirring frequently, for about 5 minutes, until soft and translucent.

Add the garlic and cook about 1 minute, until fragrant.

Stir in broth, rice, Worcestershire sauce, dried herbs and red pepper flakes. Raise the heat and bring to a boil.

Lower the heat until the liquid is just simmering. Cover and simmer about 40 minutes, until rice is tender and liquid is absorbed.

While rice cooks, place lentils in a small saucepan and cover with a few inches of water. Place over high heat and bring to a boil.

Lower heat and allow water to boil until lentils are tender, about 20 minutes. Add more water as needed. Drain lentils when they’re done cooking.

When rice has finished cooking, allow pot to sit with the lid on for 5 minutes.

Remove lid and stir in lentils and tomatoes. Season with salt and pepper to taste.

For peppers:

Preheat oven to 400 degrees.

While the rice and lentils simmer, cut each pepper in half, then scoop out the seeds and core.

Rub the outside of each pepper with olive oil, then place the peppers, cut side down, on a baking sheet. Bake until the skin just starts to blister, about 15 minutes. Remove from oven but leave oven on.

Spoon marinara into bottom of a 9-by-13-inch baking dish.

Spoon filling into pepper halves, mounding on top if necessary, then arrange stuffed pepper halves in the baking dish.

Bake about 15 minutes, until sauce is bubbly. Remove from oven and let sit for a few minutes.

Sprinkle with fresh basil, parsley and/or vegan Parmesan cheese.