in this issue
The Pros and Cons of Juicing
Put a Healthy Foot Forward
Mouthwatering Flavors from Martha’s Vineyard
As the days grow even warmer and sunnier, you may feel inspired to make the most of the season. This issue of Start Healthy offers a welcoming array of improvement opportunities—from healthy nutrition and exercise tips to nourishing recipes and active travel ideas—that will motivate you to embrace spring with excitement.
First, learn all about a trend that is all over wellness media: juicing. But before you gulp down a serving of vegetables, fruit, and more, get advice on the secrets to a more beneficial beverage and explore facts about its potential perks. With more information at hand, you can consider adding these drinks to a balanced diet.
The arrival of the FIFA World Cup to the USA this summer is sparking worldwide excitement, and this may make you wonder: How can you get involved in the sport? Soccer is a healthy activity for some, but it could be risky for others. Consider its pros and cons, and then learn how you can kick off this exciting new fitness activity that's enjoyed across the globe.
There's nothing quite like food that's as tasty as it is healthy. This selection of recipes from The Martha’s Vineyard Cookbook proves that fresh, simple ingredients are the secret to enjoying healthy meals. Try the Hot Lobster Rolls that spotlight a fresh catch, then end your meal with the delectable Fig & Honey Tart for a satisfying taste of the New England coast.
Finally, discover what adventures and wellness activities await you in an unexpected locale: West Virginia. The refreshing and scenic Summersville Lake tempts travelers to unwind by its shores, enjoy thrilling water activities, climb its sandstone cliffs, and so much more. Will you answer the call?
Here’s to an exciting month filled with new opportunities for wellness! As always, it’s a pleasure to send you this magazine.
During these warm, sunny days, almost nothing could be as refreshing as a nice, cold cup of . . . spinach and kale!? Actually, this is a typical everyday delight for those who follow the juicing trend, a movement of dieting devotees transforming fruits and veggies into drinkable concoctions. But should you give it a shot? That green juice could appear to be a healthy brew, but research on the benefits of these plant-based medleys indicates something of a mixed bag.
First, it’s important to recognize that “juicing” can be misleading. (And, no, grabbing a fruit smoothie from the drive-through does not necessarily qualify.) For a true tonic, cold-press produce at home with a masticating juicer into a drinkable liquid. You could technically utilize a blender to get similar results, though gatekeepers may balk at it and call it a smoothie instead. After squishing the ingredients into a pulp, your appliance will strain out their liquids, preserving their flavor and some—but not all—of their health benefits, including most fiber.
These are some of the prominent potential perks of drinking juice regularly:
Note that these many benefits are attributed to the ingredients, not their preparation method. In other words, you can likely obtain all these perks from eating whole produce. However, proponents of this diet supplement may claim that juicing your fruits and veggies encourages you to enjoy ample nutrition in just a few sips—and converting an unpopular yet healthy food in your household, such as kale, into a flavorful juice might help increase everyone’s intake.
All that being said, it’s important to recognize that juicing is by no means curative, nor is it a replacement for consistently eating a healthy, balanced diet full of whole produce. Doctors and scientists agree that ingesting plant foods whole is the best way to enjoy the most advantages from these good-for-you foods. Doing so can supply you with more fiber, regulate any potential insulin spike, and provide a multitude of other pluses that could further enhance your well-being. If anything, some people should avoid this wellness fad, including those living with diabetes. And crucially, you shouldn’t encourage children to juice: the American Academy of Pediatrics advises parents to feed their young ones whole fruit whenever possible.
You may want to avoid “juice cleanses” as well. These pseudoscientific diets, which have you drink only produce-based drinks for several days, tend to deprive you of essential macronutrients and harm the gut bacteria that aid digestion. “Instead of a juice cleanse, it can be more beneficial to focus on adding more produce to meals and focusing on a balanced plate of protein, carbs, and fat,” notes Shape magazine.
Moreover, it’s best to avoid store-bought or fast-food juice smoothies, many of which may be packed with added sugars or otherwise be deceptively detrimental. The only surefire way to guarantee that you’re enjoying the benefits of a produce-filled drink is to craft it yourself. You can even make a large batch, then store it in the refrigerator for several servings of potential health boosts throughout the week.
For wellness benefits without unwanted side effects, be mindful of your preparation approach. These beverages shouldn’t taste extremely sweet, so be moderate with additives like honey, and don’t overrely on fruit juice, which will largely consist of sugar.
For guidance, follow the 80/20 rule: make yours with 80 percent vegetables and 20 percent fruit. If you want to amp up the flavor profile, include a mixture of herbs and spices; some tasty options include mint leaves and freshly grated ginger. In addition, avoid consuming too large a serving, only drinking between half a cup and one cup per day.
Ultimately, your best bet is to treat juicing more like a creative culinary indulgence than a nutrition boost unless you’re strictly following a veggie-based recipe. Combining the occasional glass of freshly made juice with eating multiple servings of whole produce daily would provide the best of both worlds.
*Talk to your doctor before making any dietary changes.
This year, for the first time in history, the FIFA World Cup—a celebration of the world’s most popular sport—will be cohosted by the United States, Canada, and Mexico. With a record forty-eight teams competing and billions of viewers expected to tune in, the tournament is a testament to soccer’s unparalleled international appeal. Discover how playing this centuries-old sport can benefit your health today.
The inaugural FIFA World Cup was held in 1930 in Uruguay. Since then, it has grown into a premier sporting event, captivating fans from every corner of the planet. Soccer’s appeal may lie in its simplicity (requiring minimal equipment and having fairly uncomplicated rules) and ability to bring people together regardless of language or background. And in recent decades, its popularity has surged in the United States, with youth leagues thriving and professional teams gaining loyal fan bases across the country.
But you don’t need to secure a ticket to the World Cup to get in on the action. To experience the excitement of this globally beloved game right in your own community, just grab a ball and play! After all, soccer is more than just entertainment—it’s a fun and accessible way to improve your health and stay in shape, making you shout “Goal!” at achieving your wellness objectives.
Whether you’re simply practicing fundamental skills or going head-to-head in an authentic match, a sport like soccer offers numerous potential health perks to its players. These include short-term benefits, such as improved blood pressure and circulation, alongside long-term ones like a reduced risk of cardiovascular disease and sustained bone strength. Further, staying active regularly can actually extend your lifespan.
The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate exercise per week, but you can achieve the minimum in a shorter time if you substitute this for seventy-five minutes of vigorous-intensity fitness instead. As a potentially high-octane sport that often requires running, juking, and kicking, soccer may help you satisfy these standards.
Beyond such physical advantages, participating in a game could offer you myriad lifestyle benefits, including greater social connections should you join a local league and deeper connections with your family if you play with them. Maintaining a consistent social life is crucial for all adults, especially aging ones, helping them to preserve cognitive abilities, memory, and overall positive mental health.
Like any contact sport, playing soccer carries a few notable risks. Perhaps the greatest is the possibility of sustaining leg injuries—particularly to the knees and ankles—due to the frequent running and start-stop movements needed to excel at this game. And because there is always a possibility of colliding with another player, the potential for falls or blunt-force injuries like bruising is also considerable.
Moreover, be mindful of the exertion typically expected when participating, especially if you’re an older adult. Those with mobility issues, prior injuries (especially to the lower limbs), vision impairments, or other limitations may want to consider playing less-demanding alternatives, such as chair soccer, an approachable take on the game that involves seated players kicking the ball to one another or into a reasonably distant goal. Just note this may not be considered a vigorous activity, so you may need to partake in it for about 150 minutes per week to satisfy the activity recommendations.
Thankfully, soccer is one of the easiest sports to play from a practical standpoint; all you need are a ball, athletic footwear, and an open field or paved surface, meaning there’s little stopping you from starting a pickup match with even one other participant.
However, if you’d like to train and even compete in a more formal environment, consider joining a local league. Some places even offer distinct groups depending on members’ skill levels, ages, and investment in soccer. After just a few games, you too may fall in love with the world’s most popular sport—and begin seeing its impact on your well-being.
*Talk to your doctor before beginning any new exercise regimen.
As the warm, sunny days of summertime approach, you may be craving bright, exciting dishes to match. Turn to these recipes from The Martha’s Vineyard Cookbook, which spotlight indulgent seafood, ripe produce, and flavors as delightful as the popular New England paradise itself.
Savor a taste of the Atlantic with this rich, buttery, and fresh seafood sandwich recipe.
This amazing pastry features a crisp shell topped with cheese, fresh fruit, herbs, and honey.
Recipes excerpted from The Martha’s Vineyard Cookbook by Julia Blanter. Rizzoli New York 2025. Photography by Jocelyn Filley.
There are few dreamier places to be on a summer afternoon than Garde East’s deck overlooking Vineyard Haven marina. It’s a feast for the eyes as well as the appetite, with a bountiful menu of local seafood from crudo to luxe fish sandwiches. It’s hard to pass up the classic buttery lobster rolls with huge chunks of succulent lobster. Pass the potato chips.
Makes 4 sandwiches
Beekeeping is mysterious magic to most of us. We mere mortals find it bewitching to watch bees collect nectar, buzzing among the wildflowers. For multi-hyphenates like Juli Vanderhoop, beekeeping is an immersion, in her case one that has captivated her for over fifteen years. Now a master beekeeper, Juli produces the delicious raw Black Brook honey, which changes nuance in flavor and color throughout the seasons. And then there are the health benefits. “Don’t overheat honey, or it will kill off the beneficial antioxidants,” advises Juli. “Instead of baking with honey, drizzle it over the dish, like with this tart.” This recipe is a lesson in flexibility. “Use what you have,” encourages Juli. If figs aren’t available, sub with stone fruit, and mix in peach or pear jam instead of fig. “I’d eat this for breakfast!” says Juli laughing, and you should, too.
Makes one (8-inch) tart
Like countless other people, my family enjoys certain road trip songs. One of our favorites has always been “Take Me Home, Country Roads” by John Denver—a curiosity since the tune was popular well before my kids were born and we don’t live in the country. Nonetheless, there’s something about its gentle acoustic beat, harmonies, and nostalgic lyrics that makes any jaunt more enjoyable.
And then there’s its romanticizing of West Virginia, a mountainous state bursting with outdoor adventures, natural wonders, scenery, and, yes, country roads, whether you’re hiking the Appalachians or visiting historic Harpers Ferry. One such area that encapsulates the state’s splendor is Summersville Lake, a jaw-dropping destination that’s ideal for vacationers of all kinds, whether you’re a beach bum, hiker, or adventurer.
Summersville, West Virginia (population: around 3,400), epitomizes the mantra of “location, location, location” by being easily accessible to millions of drivers. How many other cities can boast about being less than an eight-hour drive from New York, Philadelphia, Detroit, Nashville, Atlanta, and Myrtle Beach? In addition, Washington, Louisville, and Cleveland are all about five hours away, while Pittsburgh and Charlotte are less than four hours away.
In fact, Visit Greater Summersville states that this remarkable body of water is a six-to-eight-hour car drive for 60 percent of America’s urban population. If you have a vehicle, you can get here—and it’s well worth the trip.
Summersville Lake is a man-made body of water that welcomes around one million visitors annually. It’s not only West Virginia’s largest lake at 2,790 surface acres but also distinctly shaped, winding snakelike from west to east while providing over sixty miles of shoreline. (For comparison’s sake, the New Jersey coast extends about 130 miles.) Combined with a 177-acre state park located just north, there’s adventure around every corner.
Water activities
Summersville Lake itself is ideal for endless aquatic fun. You’ll experience relatively warm temperatures in the lake during summer—usually between 60 and 70 degrees but sometimes in the 80s—for swimming, as well as crystal-clear water since the average summertime visibility is between twenty and forty-five feet beneath the surface, making it ideal (and popular) for scuba diving. Skin Diver magazine even named it “the cleanest, clearest freshwater lake east of the Mississippi,” a further indication of the water’s purity and clarity.
Of course, there’s plenty to do in and around it. For a true summer vibe, head toward its southwestern tip to Battle Run Beach, which also conveniently sits adjacent to a 110-site campground. Or you can opt to get out on the water by renting one of the many water vehicles available, including canoes, kayaks, and stand-up paddleboards. If a faster turn on the water is more your style, pontoons, Jet Skis, and even WaveRunners are possibilities, and white-water rafting down the Gauley River is a popular recreational activity. And don’t miss out on Pirates Cove, a popular nook that has its own waterfall.
On the opposite end of the thrill spectrum, the area is also renowned as a serene fisherman’s paradise, with the lake brimming with bass, catfish, trout, walleye, and more. You may even have the opportunity to reel in a bass during a summer or fall tournament.
Climbing
For those who prefer higher ground, the lake is also surrounded by sandstone cliffs that tower up to 100 feet above its surface. This makes for particularly enticing opportunities for rock-climbing enthusiasts, who flock to Summersville Lake—so much so that it’s the country’s first state park to focus on climbing education.
Another highlight is the Summersville Lake Lighthouse, which stands over 100 feet tall and rises 2,100 feet above sea level. Climbing its 122 steps to the top rewards your cardio with amazing vantage points of the entire area. You can also book a stay at its award-winning campground, which offers cabins, RV and motorhome sites, and more, all about a mile from the water.
Trails
If you love hiking or biking, Summersville Lake offers something for every skill level. The most popular trail is Battle Run, a three-mile-long trek along the water that conveniently has ample spots for picnicking. For a similar yet even easier trip, try Muddlety Trail, a tree-lined, creekside option. In contrast, the two-mile Salmon Run Trail takes you through a wooded area sprinkled with history, including a wooden bridge, cemetery, and a variety of old homesteads to observe, before ending right at the lake itself.
But if you’re seeking the best overall scenery, take on Long Point Trail, which brings you to a cliff with a breathtaking panoramic view of the lake. Overall, there are nearly four miles of renovated and newly constructed multiuse trails in the park, including Pirates Cove Trail, Climbers Trail, and the new 2.4-mile Sunset Loop Trail.
As is the case with most man-made lakes, Summersville Lake has its own dam. Located just off Route 19 and standing almost 390 feet high and extending 2,280 feet long, this barrier is the second-largest rock-fill dam in the eastern part of the country. Stop by to read about its 1960s origins, take selfies near its giant valves, and get impressive views of the lake. If you visit in early autumn, you might even witness “Gauley Season,” when water is released from Summersville Lake, creating incredibly wild conditions for white-water rafting.
You can also partake in quaint local celebrations during summer as well, from a car show and a hootenanny in June to the Cherry River Festival and county fair in July. Or consider scheduling your trip for early August to experience the Summersville Lake Retreat Lighthouse Festival, which offers plenty of food, music, and arts and crafts.
Amazing adventures aren’t just confined to the greater Summersville area, either. For instance, a mere twenty minutes southwest is the grand New River Gorge Bridge, the longest steel span bridge in the western hemisphere and the third-highest bridge in America. It’s set in a 70,000-acre state park and reserve that offers activities like ziplining and white-water rafting; however, for a truly unique thrill, dare to do the New River Gorge Bridge Walk—a two-foot-wide, 3,030-foot-long trek that’s 876 feet in the air.
Care to hit the road for a relaxing drive after a day of activity? Just pick up the 170-mile Appalachian Waters Scenic Byway (Route 39) or the 211-mile Cranberry Corridor, picturesque, tree-lined drives that both run through town. In addition, history buffs can indulge their interests in a place like Carnifex Ferry Battlefield State Park, 156 acres steeped in American lore.
Summersville Lake has it all for a summer outdoor adventure, blending majestic scenery, exhilarating activities in, under, and above its pristine water, and plenty of nature-focused exploration opportunities. Follow the country roads to and within this destination, and you’ll discover just how many amazing memories can be made in the heart of the Mountain State.
For more info, visit wvtourism.com/summersville or summersvillecvb.com
