Sept/Oct 2021
cooking with
kids
Adult nutrition chart The story of chiropractic Lower cholesterol
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Coupons inside! Be Well.
7/6/21 3:08 PM
[ nutrition plus ] Mineral
potassium We would have to thank potassium at least 100,000 times a day to show appreciation for what this mineral does for the body. This tiny mineral does a huge job, keeping the heart beating regularly—at least that many times daily—as it assists in pumping blood through the circulatory system. Potassium also aids in skeletal and muscular movement. This electrolyte allows the kidneys to filter blood and helps make digestion an easier task. A balanced amount of potassium in the system has been linked to healthy blood pressure levels, regular heart rhythms, and even strong bones and the possibility of lower cholesterol. Not enough potassium? The symptoms are hard to ignore, with uncomfortable digestion being the most noticeable.
Are you getting enough? Achieving a potassium-rich diet is simple. Easy sources of potassium grow in your backyard or are sitting in your produce drawer already. The mineral comes in fruits and vegetables, as well as some dairy products, whole grains, citrus juices, meats, and fish. ● Adequate Intakes (AI)
Food Sources
LIFE STAGE
AGE
(MG/DAY)
FOOD
SERVING SIZE
POTASSIUM (MG)
Infants
0–6 months
400
Baked potato (with skin)
Whole potato
926
Infants
7–12 months
860
Spinach
½ cup (cooked)
838
Children
1–3 years
2,000
Apricots, dried
½ cup
755
Children
4–8 years
2,300
Prunes
½ cup
637
Youths
9–13 years
2,300
Raisins
½ cup
598
Adolescents
14–18 years
2,300
Acorn squash, cubed
½ cup (cooked)
448
Adults
19 years and older
2,600
Banana
1 banana
422
SELECTED SOURCES “How potassium helps your heart,” www.WebMD.com, 3/7/21 • “Potassium,” Linus Pauling Institute, http://lpi.oregonstate.edu, 4/19 • “Potassium,” National Institutes of Health, www.ods.od.nih.gov, 3/26/21 • “Potassium lowers blood pressure,” Harvard Health, https://health.harvard.edu, 1/23/17 • “Potassium: Sources, deficiencies, and overdose” by Kristeen Cherney, www.Healthline.com, 3/26/19
2 S E P T E M B E R
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2021
7/22/21 11:37 AM
© EMILY KATE ROEMER
[ september contents ]
22 10
12
kids in the kitchen
Make meals and memories with healthy recipes.
healthy living
recipes you’ll love
6 health front
5 market gourmet
Eating fish may boost lifespan • Whole grains protect the heart • More
10 wellness advice Learn the history of chiropractic.
18 quick tips Natural ways to treat acne and blemishes.
20 healthy family
Pear and Kiwi Fruit Salsa.
12 kids in the kitchen Frozen Topped Bananas • Turkey and Zucchini Meatballs • Grab ‘N’ Go Cranberry Granola Bars • Smoothie Bowl Three Ways
26 let’s get cooking Learn unique ways to prepare potatoes!
Explore ways to support lung health.
22 know your numbers Easy ways to improve cholesterol.
28 adult nutrition chart All the nutrients we need to stay strong and healthy. Products advertised or mentioned in this magazine may not be available in all locations.
S E P T E M B E R 2 0 2 1 3
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[ note to shoppers ]
Early autumn: A time for health As summer gives way to fall, the back-to-school season is the time of year when many of us focus on our families’ health. An important aspect of all-around health involves the respiratory system. When the lungs are strong, all body systems benefit. See the Healthy Eric Nardulli Family department on page 20 for things you can do for better lung health. The feature on cholesterol (page 22) discusses ways to lower your numbers—and help your heart. If you’ve always wanted to know more about chiropractic and what it can do for your health, check out Dr. Katelynn’s Wellness Advice column this month on page 10; she discusses the history of this popular healing modality. Feeling your best also relies on an abundance of nutrients. Our Adult Nutrition Chart (page 28) lists vitamins and minerals the body needs; the foods that contain them; and the dosage ranges for supplements. Children can help cook healthy and delicious meals without even realizing they’re learning about nutrition and kitchen safety. This month’s food feature (page 12) is all about cooking with kids. Chickpeas (page 24), a powerhouse food, and potatoes (page 26) also take center stage as fall comes in. Whatever autumn activities you’re cooking up, Giant Eagle is here to help you find what you need to enhance your life. To your health,
Eric Nardulli VP, Health, Beauty, and Wellness Board Member, American Cancer Society Pittsburgh Area
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Board Member, American Cancer Society Pittsburgh Area Jessica Ballard Marketing Manager —— Giant Eagle Contributing writers —— Katie Boris Director, Health & Nutrition and Inedible Brittany Busch Category Manager, Pet & Baby Erika Ettinger Director, Personal Care, Beauty, Pet & Baby Jason Kuharic Category Manager, Diet, Nutrition, and Vitamins Elizabeth Manning Category Manager, Inedible Alyson Rafalowski Category Manager, Personal Care Gayle Temple Category Manager, Health —— Expert Advice —— Dr. Katelynn Nardulli
Chief Content Officer and Strategist Lynn Tryba Lynn.Tryba@TasteforLife.com Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne x128 Client Services Director—Advertising & Digital Ashley Dunk x190 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2021 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034 The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
Eric Nardulli
4 S E P T E M B E R
Eric Nardulli VP, Health, Beauty, and Wellness
2021
Printed in the US on partially recycled paper.
A Note on Recipes
Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
7/26/21 2:33 PM
[ market gourmet ] Recipe
Pear and Kiwi Fruit Salsa
10 min
From the Taste for Life test kitchen
2 D’Anjou pears, cored and diced
3 kiwifruits, peeled and diced
N c dried cranberries N c chopped green onions
prep time
2 Tbsp fresh lemon juice
2 Tbsp honey
2 Tbsp chopped fresh mint
serves 4
Salt and freshly ground black pepper
1. Mix together pears, kiwifruits, cranberries, green onions, lemon juice, honey, and mint. 2. Season to taste with salt and pepper. Kitchen Note: Serve this refreshing salsa over fish or chicken, or with whole-grain crackers or tortilla chips. Per serving: 145 Calories, 1 g Protein, 38 g Carbohydrates, 5 g Fiber, 1 g Total fat (0 g sat), 296 mg Sodium, HHHHH Vitamin C, HHH Vitamin K
S E P T E M B E R 2 0 2 1 5
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7/21/21 12:14 PM
[ health front ] N E W S T H A T ’ S G O O D F O R Y O U
eat fish, live longer? Eating more fish might significantly increase your life expectancy. Oily, cold-water fish such as salmon, trout, and herring are rich in healthful omega-3 fatty acids. “Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years,” said Aleix Sala-Vila, PhD, who led a new study. He contrasted the gains from omega 3s to the detriments of smoking. “Being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood.” The American Heart Association recommends eating oily fish such as salmon, anchovies, or sardines twice a week. SELECTED SOURCES “Higher levels of omega-3 acids in the blood increases life expectancy by almost five years,” Hospital del Mar Medical Research Institute, 7/22/21 • “Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality . . .” by M. McBurney et al., American Journal of Clinical Nutrition, 6/16/21
Did You Know?
Consuming a diet higher in fatty fish helped migraine sufferers reduce the frequency and intensity of headaches compared to participants who ate higher amounts of vegetablebased fats and oils. “Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said researcher Chris Ramsden, MD. “It’s further evidence that the foods we eat can influence pain pathways.” SOURCE “Diet with more fish fats, less vegetable oils can reduce migraine headaches,” NIH/National Institute on Aging, 6/30/21
6 S E P T E M B E R
2021
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7/29/21 9:23 AM
whole grains boost heart health Eating whole grains appears to protect against heart disease, according to a new study from Tufts University. Comparing adults who ate at least three servings of whole grains daily to those who averaged less than a half serving, researchers found smaller increases in waist size, blood pressure, and blood sugar levels in those who ate more grains. Triglyceride and HDL cholesterol levels were also better. For purposes of the study, examples of one serving included, but were not limited to, a slice of wholegrain bread, a half cup of rolled oats cereal, or a half cup of brown rice. SOURCE “Eating whole grains linked to smaller increases in waist size, blood pressure, blood sugar,” Tufts University, Health Sciences Campus, 7/13/21
make these healthy swaps
“Eating a whole grain in place of white rice or potato products, or choosing whole grain versions of pastas, crackers, breads, and cereals are simple ways to reach the daily whole grain recommendation,” write the authors of the Tufts University Health & Nutrition Letter in their May 2021 edition. S E P T E M B E R 2 0 2 1 7
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[ health front ] N E W S T H A T ’ S G O O D F O R Y O U
longer lunch time might mean better choices A new study offers some back-to-school food for thought. Researchers from the University of Illinois determined that when kids spend more time at the lunch table, they’re likely to eat more fruit and vegetables. “Ten minutes of seated lunch time or less is quite common,” said Melissa Pflugh Prescott, PhD. “Scheduled lunch time may be longer, but students have to wait in line to get their food.” Dr. Prescott and her colleagues compared fruit and vegetable consumption during 10 and 20 minutes of seated lunch time, and the results were clear. “During shorter lunch periods, children ate significantly less of the fruit and vegetable parts of their meal, while there was no significant difference in the amount of beverages or entreés they consumed,” she said. “It makes sense that you might eat the part of the meal you look forward to first, and if there’s enough time left you might go toward the other parts. But if there’s not enough time those items suffer, and they tend to be fruits and vegetables.” SELECTED SOURCES “Effects of longer seated lunch time on food consumption and waste in elementary and middle school-age children . . .” by X. Burg et al., JAMA Network Open, 6/1/21 • “Kids eat more fruit and vegetables with longer seated lunch time,” University of Illinois College of Agricultural, Consumer and Environmental Sciences, 7/21/21
reach for that apple
Many varieties of apples are ripening this month! They’re not only tasty and refreshing, but they also can help keep your heart in great condition. Substances called polyphenols in edible plants are known to have positive effects on health. Two polyphenols of particular benefit are found in apples and green tea. They block the effects of a molecule that promotes the growth of plaque in arteries. Arterial plaque can lead to heart attacks and stroke. SOURCE “New evidence for how green tea and apples protect health,” Institute of Food Research, 4/13/15
8 S E P T E M B E R
2021
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8/2/21 3:51 PM
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[ wellness advice ] B Y D R . K A T E L Y N N N A R D U L L I , D C , F D N P
the story of
chiropractic
10 S E P T E M B E R
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2021
7/26/21 4:45 PM
The understanding that the spine and nervous system are somehow involved in overall health and wellness, as well as the practice of using manual manipulation as a course of healing, dates back to the time of the ancient Greek philosophers. In fact, Hippocrates once said, “Get knowledge of the spine, for this is the requisite for many diseases.” The word chiropractic comes from the Greek words cheir (meaning “hand”) and praktos (meaning “done”). So chiropractic quite literally means done by hand, which is the perfect way to describe this form of hands-on healing. Today, I would like to share with you the story of how chiropractic was discovered. The year was 1895, the same year that x-rays were discovered. D.D. Palmer, the Father of Chiropractic, was a magnetic healer (a common therapy of the time) with a huge practice in Davenport, Iowa. He had his doubts that “germ theory” was the complete explanation for the cause of all disease and illness. D.D. asked the question: How could two family members work together, eat the same foods, and sleep in the same bed, and yet one will succumb to a disease and the other will not? His philosophy was that the “seed” or germ was not the only factor in the development of disease, but the “soil” or strength of the host was an equally important factor. So D.D. began extensively studying the anatomy and physiology of the human body and seeking ways to strengthen the host and prevent disease. One day D.D. was talking with Harvey Lillard, the man who owned the janitor service in his building. Harvey was nearly deaf in one ear. He mentioned to D.D. that years before, while lifting a heavy weight he felt something “snap” at the base of his neck. Shortly thereafter his hearing started to fade. D.D. strongly believed that there must be a connection between the “popping” in
Harvey’s back and his sudden loss of hearing. D.D. was intrigued and asked Harvey for permission to examine his back. When D.D. felt Harvey’s spine, he quickly noticed that one of the bones in Harvey’s upper back was sticking out much more than the bones above and below it. D.D. explained to Harvey that he believed this bone was out of place and could be causing pressure on his spinal cord and nerves, and that this could be the reason Harvey was experiencing diminished hearing. Harvey willingly lay down on a couch, and D.D. performed the first chiropractic adjustment right then and there to move that bone back into proper alignment with the others. When Harvey got up, he stated he could hear a horse-drawn cart going down the street! This was the first thing he had heard clearly in 17 years! And the chiropractic profession was born. At the time D.D. thought he’d found one of the possible causes of deafness, but over time he quickly realized that when he corrected misalignments in the spine, wherever they happened to be, it improved the nerve supply and therefore the function of whatever tissue and organs that nerve supplied. The chiropractic profession continues to educate patients on the power of the nervous system and the importance of the brain-body connection. It helps patients to achieve better health from the inside out. And each year, on September 18, the profession celebrates Chiropractic Founder’s Day in honor of this first spinal adjustment. ●
Dr. Katelynn Nardulli DC, FDNP, is a Doctor of Chiropractic, Functional Diagnostic Nutrition Practitioner, and founder of Flourish Wellness Practice. She completed her education at Palmer College of Chiropractic, continued her credentials with Functional Diagnostic Nutrition, and has participated in a Clinic Abroad Program to Brazil. She works to educate her patients about their health and empowers them to take control of their unique health journey so that they can truly flourish in all other aspects of their life. Visit and connect with her on Instagram at @Flourish.Wellness.Practrice, Facebook at Flourish Wellness Practice, or email her at FlourishWellnessPractice@gmail.com.
S E P T E M B E R 2 0 2 1 11
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BY EVA MILOTTE
kids in the kitchen
Spending time preparing food is a great way to make memories, teach important life skills, and have fun sharing a tasty meal or snack.
60 min prep time
Start the good times off right by doing some prep work ahead of time. Read through the entire recipe to know what ingredients and tools are needed. Gather all equipment and have it nearby. Pull the ingredients out, measuring and chopping them so they’re ready to go. And, finally, start cooking! For the supervising adults, here are some things to keep in mind for a safe and fun experience for all.
serves 4
• Keep work surfaces sanitized and have a clean kitchen towel ready for spills.
Frozen Topped Bananas
• Practice safety around knives, the stove, and the oven. Watch over the youngsters and offer guidance as needed.
From the Taste for Life test kitchen
• Keep raw fish and meat away from other ingredients. Thoroughly wash knives, utensils, and cutting boards with hot, soapy water when moving from meat to vegetable preparation. • Remember: It’s never too early to get kids involved in food preparation. If they’re too young to handle knives, they can still crack eggs, measure flour, pick leaves off herbs, knead dough, and more. For the kids, remember these important points. • Be sure to wash your hands in warm, soapy water. • Wear an apron to protect your clothes. If you have long hair, tie it back. • Listen to your cooking buddy. • Make sure to have fun. • Don’t be afraid to make mistakes. It’s how you learn new things! ● SELECTED SOURCES Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017) • My First Cookbook by America’s Test Kitchen ($19.99, America’s Test Kitchen, 2020)
12 S E P T E M B E R
2 ripe, firm bananas, peeled
1 c semisweet chocolate chips or dark chocolate, chopped
2 Tbsp vegetable oil
O c combination of chopped nuts, dried fruit, granola, and/ or shredded coconut
1. Line a baking sheet with parchment paper or nonstick foil. 2. Slice bananas in half widthwise and insert a wooden frozen treat stick lengthwise into each banana half. Place bananas on baking sheet and freeze for 15 minutes. 3. Melt chocolate with oil in a large bowl by microwaving at 50 percent power for 2 to 3 minutes. Stir occasionally with a spoon, until melted and smooth.
4. Holding wooden stick, roll each banana half in melted chocolate. Quickly sprinkle desired toppings over. 5. Freeze bananas until frozen and chocolate sets, 30 to 45 minutes. Serve immediately or freeze up to 1 week in an airtight container. Per serving (with shredded coconut topping): 485 Calories, 5 g Protein, 38 g Carbohydrates, 8 g Fiber, 37 g Total fat (21 g sat), 15 mg Sodium, HHH Iron, HH Magnesium, Phosphorus, H Vitamin B6, E, Potassium, Zinc
Kitchen Note: Use chopped peanuts, walnuts, almonds, sunflower seeds, dried mango, or shredded coconut— whatever you prefer to top these tasty banana bites.
2021
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7/22/21 1:27 PM
Turkey and Zucchini Meatballs From The Keto Kids Cookbook by Sam Dillard ($21.99, Page Street Publishing, 2019)
1 medium zucchini, shredded
1 lb ground turkey
1 egg
K c shredded mozzarella cheese K c grated Parmesan cheese
K tsp dried parsley N tsp dried oregano N tsp ground black pepper N tsp garlic powder
40 min prep time
yields 20 meatballs
1. Preheat oven to 375°. Line a large baking sheet with parchment paper. 2. Place shredded zucchini into a clean kitchen towel or cheesecloth and wring out as much excess moisture as possible. 3. Place zucchini into a large bowl and add turkey, egg, mozzarella, Parmesan, parsley, oregano, pepper, and garlic powder.
4. Roll mixture into 20 balls, each one about 2 inches wide. 5. Place meatballs on baking sheet and bake for 25 minutes or until fully cooked through. Serve warm.
Kitchen Note: Meatballs are a childhood favorite. The kids will love these hiddenveggie meatballs, because they’re savory and bursting with cheesy goodness. These meatballs use ground turkey for a lighter flavor than traditional beef. Enjoy these meatballs by themselves or bake them into a casserole. To make a casserole, place the cooked meatballs into an 8x8–inch baking dish. Pour K cup of marinara sauce over them and sprinkle with a little cheese. Place them into the oven and broil for 3 to 5 minutes or until the cheese is browned and bubbling. Per serving (4 meatballs): 295 Calories, 30 g Protein, 3 g Carbohydrates, 0 g Fiber, 18 g Total fat (9 g sat), 457 mg Sodium, HHHHH Vitamin B12, Phosphorus, HHHH Vitamin B3 (niacin), B6, HHH Calcium, Zinc, HH Vitamin B2 (riboflavin), H Vitamin A, Magnesium
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continued from page 13
Grab ‘N’ Go Cranberry Granola Bars 45 min prep time makes 16 bars
From Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017)
2 c old-fashioned oats, uncooked
K c honey K c vegetable oil
2 large egg whites
2 Tbsp packed brown sugar
1 tsp ground cinnamon
K tsp salt O c toasted wheat germ O c chopped walnuts O c dried cranberries 1. Preheat oven to 325°. Line a 13x9-inch baking pan with foil, leaving a 2-inch overhang. Spray foil with nonstick cooking spray. 2. Spread oats on a large microwave-safe plate. Microwave on High in 1-minute intervals for 4 to 5 minutes or until fragrant and golden, stirring between intervals. Cool. 3. In a large bowl with a wire whisk, mix honey, oil, 2 tablespoons water, egg whites, sugar, cinnamon, and salt until well blended. With a rubber spatula, fold oats, wheat germ, walnuts, and dried cranberries into honey mixture until blended; transfer to prepared pan. Using wet hands, press dough into even layer. Bake for 28 to 30 minutes or until golden. Cool in pan on a wire rack.
4. Using foil, transfer to a cutting board; cut into 16 bars. Store in an airtight container at room temperature for up to 4 days, or freeze for up to 1 month. © EMILY KATE ROEMER
14 S E P T E M B E R
Per serving (1 bar): 176 Calories, 3 g Protein, 24 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat), 80 mg Sodium, H Vitamin B1 (thiamine), E, Magnesium, Phosphorus
2021
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7/22/21 1:28 PM
Smoothie Bowl Three Ways From Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017)
Tropical Smoothie Bowl
Berry-Coconut Smoothie Bowl
Orange-Peach Smoothie Bowl
In a blender, pulse 1 ripe banana, sliced and frozen; 1 cup frozen mango chunks; 1 cup frozen pineapple chunks; and 1 cup almond milk until mixture is smooth but still thick. Stop blender and stir occasionally. Add more liquid if needed. Pour into 2 bowls. Top as desired.
In a blender, pulse 1 ripe banana, sliced and frozen; 2 cups frozen mixed berries; and 1 cup coconut water until mixture is smooth but still thick, stopping and stirring occasionally. Add more liquid if needed. Pour into 2 bowls. Top as desired.
In a blender, pulse 1 ripe banana, sliced and frozen; 1½ cups frozen peaches; ½ cup nonfat Greek yogurt; and ¾ cup orange juice until mixture is smooth but still thick, stopping and stirring occasionally. Add more liquid if needed. Pour into 2 bowls. Top as desired.
Per serving: 161 Calories, 2 g Protein, 38 g Carbohydrates, 5 g Fiber, 2 g Total fat (1 g sat), 87 mg Sodium, HHHHH Vitamin C, HHH Vitamin B6, HH Vitamin E, Calcium, H Vitamin B1 (thiamine), B2 (riboflavin), Folate, Magnesium, Phosphorus, Potassium
Per serving: 145 Calories, 3 g Protein, 35 g Carbohydrates, 7 g Fiber, 1 g Total fat (0 g sat), 128 mg Sodium, HHHHH Vitamin C, HH Vitamin B6, H Vitamin B2 (riboflavin), K, Magnesium, Potassium
Per serving: 182 Calories, 10 g Protein, 37 g Carbohydrates, 3 g Fiber, 1 g Total fat (0 g sat), 28 mg Sodium, HHHHH Vitamin C, HH Vitamin B2 (riboflavin), B6, B12, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Folate, Magnesium, Potassium
Kitchen Note: Here are three smoothies you can eat with a spoon, each loaded with toppings—sundae-style! Feel free to sub in your favorite toppings by using whatever is crunchy or fresh: sliced fruit, chopped nuts, dried fruit, shredded coconut, or granola.
10 min
prep time + freeze time for fruit each recipe
serves 2
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[ quick tips ]
all clear!
natural help for acne-prone skin Acne is typically associated with the teen years, but it can strike at just about any age. A skin condition characterized by blemishes—blackheads, whiteheads, and pimples— acne usually occurs on the face, chest, upper back, and shoulders. Acne is caused by hair follicles that become blocked with oil and dead skin cells. It’s also linked to excess oil production, bacteria, and elevated levels of androgen hormones. Blemish-prone skin needs a little extra TLC. Always clean skin gently and use light, oil-free, noncomedogenic moisturizers and oil-free foundation. Always wear sunscreen, as the sun may worsen acne for some people.
Healthy skin from within If there are gaps in your diet, you might want to consider a multivitamin/mineral supplement to ensure that you’re getting the nutrients you need for healthy skin. Vitamin A is needed for new cell growth. B-complex vitamins help maintain healthy skin. Vitamin C is vital for the formation of collagen, which makes up much of the skin’s foundation and ensures its elasticity. Vitamin D promotes the development of immature skin cells. And vitamin E is essential for the repair of tissues. Other nutrients that may help to improve skin health and reduce the incidence of blemishes include omega-3 fatty acids, selenium, and zinc. ● SELECTED SOURCES “Acne,” www.MayoClinic.org, 9/12/20 • “Alternative treatments for acne,” 1/18/20; “Health benefits of Manuka honey,” 2/20/21; “Skin care tips for your acne,” 1/10/19; “Vitamins & nutrients for healthy skin,” 6/18/19, www.WebMD.com • “Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011
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A sweet treat for your skin The blossoms of the manuka shrub, found in Australia and New Zealand, produce a superior antibacterial honey that may improve acne-prone skin. Manuka honey also has anti-inflammatory and healing properties, and it contains enzymes that make it a natural, gentle exfoliant. Use pure, raw Manuka honey by itself as a cleanser or face mask. Or try Manuka honey in combination with other ingredients in facial and body cleansers, masks, serums, and moisturizers. S E P T E M B E R 2 0 2 1 19
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[ healthy family ] B Y K E L L Y M I L N E R H A L L S
breathe easy natural ways to support lung health
After the onset of COVID-19, the vulnerability of our lungs came into sharp focus. We began to wonder about what else impacts our lung function beyond the dangerous virus and how we can reinforce the health of our breathing apparatus. Fortunately, we can start with an army of popular foods. Here are ten powerful options to get you started. Take a deep breath and dive in. Beets. The brilliant red root is rich in nitrates, 1 magnesium, potassium, antioxidants, and vitamin C. Each of those components boosts the health of human lung tissue. The nitrates relax blood vessels within the lungs and distribute oxygen more efficiently. Red peppers are an excellent source of vitamin C, 2 a nutrient especially important to the lung function of smokers. An apple a day keeps the doctor away when it 3 comes to lung function. Like beets and red peppers, apples are rich in antioxidants and vitamin C. Eating five or more apples a week can help improve lung function and reduce the risk of developing COPD—chronic obstructive pulmonary disease. Tomatoes are rich in lycopene, a carotenoid 4 antioxidant proven to improve lung health. Substances in tomatoes can also reduce airway inflammation to help people with lung challenges such as asthma and COPD. Green tea has a high concentration of EGCG— 5 epigallocatechin gallate. Because EGCG boosts the body’s antioxidants, it also boosts anti-inflammatory properties to help heal scarred lung tissue.
Edamame beans are rich in isoflavones. 6 Isoflavones help guard against lung disease, including COPD. Isoflavones can also reduce shortness of breath in those with impaired lung capacity. Oysters are rich in zinc, selenium, copper, and 7 B vitamins. Those nutrients improve lung function. Smokers often deplete their B vitamin stores. Oysters help return the balance. Blueberries are rich in pigments called 8 anthocyanins. Those pigments help protect lungs from tissue damage. In one study, people who consumed two blueberry servings a week slowed the progression of lung disease significantly. Coffee does more than boost your morning 9 energy levels. It also helps protect your lungs. Caffeine and antioxidants help protect against respiratory disease including asthma and COPD by expanding blood vessels and improving the transfer of oxygen. Turmeric is rich in antioxidants and antiq inflammatory agents. Its active ingredient curcumin is especially helpful in improving lung function. ● Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com
SELECTED SOURCES “The 20 best foods for lung health,” www.Healthline.com • “Supplements and herbal medicine for COPD” by Matt McMillen, www.WebMD.com • “What vitamins may help repair the lungs?,” Lung Health Institute, www.LungHealth.com, 3/4/19 • “Top respiratory supplements,” www.ConsumerSurvey.org
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Supplement strategy In addition to adapting your eating habits to improve lung function, you can consider trying nutritional supplements. Elderberry extracts help boost the lungs’ ability to resist and recover from pathogens including pollution and other common contaminants. Vitamins C, D, and E will help to protect healthy
lung tissue and repair existing damage. Avoid supplements with too much zinc—more than 25 milligrams—and fillers like soy and silicon dioxide. They may cause side effects and allergic reactions. Fortify your lungs today, and they’ll help carry you toward a world of healthy new tomorrows. S E P T E M B E R 2 0 2 1 21
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know your numbers
BY TASTE FOR LIFE STAFF
easy ways to keep cholesterol in check High blood cholesterol quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they’re at risk for circulatory and heart disease.
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Cholesterol level checks have largely become a routine part of annual physicals, allowing doctors to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup.
Ways to manage cholesterol levels The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol. Total cholesterol higher than 200mg/dL, LDL cholesterol higher than 100 mg/dL, and/or HDL cholesterol below 60 mg/dL may be cause for concern, especially if you have other risk factors, such as diabetes, obesity, or a family history of heart disease. Healthy cholesterol numbers are associated with lower intake of saturated fat, higher intake of soluble fiber, maintaining a healthy body weight, exercising
regularly, monitoring blood pressure levels, and not smoking. Supplements also show promise in helping to keep cholesterol numbers in a healthy range: Plant sterols, which are a compound found naturally in many plants, may help to lower cholesterol when included in the diet or as a supplement. Stanols, another plant compound, offer similar heart benefits and are also available as supplements. Ginger and curcumin are two herbs that may help to decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol. Another supplement to consider is a compound called beta glucan, found in yeast, medicinal mushrooms, and oats. Beta glucan binds with cholesterol in your body and gets rid of it. To keep cholesterol levels in a healthy range, the American Heart Association (AHA) recommends minimizing sugar and red meat intake and eating more of these healthy foods: ✔ Green vegetables ✔ Root vegetables ✔ Fresh fruit ✔ Whole grains ✔ Low-fat dairy products ✔ Poultry ✔ Fatty fish ✔ Olive oil ✔ Nuts ● SELECTED SOURCES “11 foods that can help lower your cholesterol,” Harvard Health Publishing, www.Health.Harvard.edu, 8/1/20 • “Effects of . . . ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in Type 2 diabetes patients” by P. Azimi et al., Review of Diabetes Studies, 2014 • “The effect of oat betaglucan on LDL-cholesterol, non-HDL-cholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomizedcontrolled trials” by H.V. Ho et al., 10/16; “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, British Journal of Nutrition • “High blood cholesterol: What you need to know,” National Heart, Lung, and Blood Institute, www.nhlbi. gov • “LDL-cholesterol lowering of plant sterols and stanols . . .?” by E.A. Trautwein et al., Nutrients, 9/18 • “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 • “Spices and herbs may improve cardiovascular risk factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15 • “What is cholesterol?” American Academy of Nutrition and Dietetics, www.EatRight.org, 4/21
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[ living healthy ] Ingredient
chickpeas Chickpeas, like their cousins the kidney bean and the peanut, are members of the legume family. Also known as garbanzo beans, chickpeas have a creamy texture and nutty flavor that lends itself perfectly to making hummus, a popular dip or spread typically made from blended chickpeas, tahini, lemon juice, and garlic. But don’t let their rich texture fool you: Chickpeas are a serious health food! Only five percent of Americans meet the daily requirement of fiber, so adding chickpeas to your diet may help you close the gap— one cup of chickpeas has 9 to 12 grams of fiber (dried, cooked chickpeas have the most), which covers up to 40 percent of the daily value. The fiber in chickpeas can keep your digestion running smoothly and may help you manage your weight. Plant sterols in chickpeas interfere with the body’s absorption of cholesterol and may help to lower both your LDL (“bad”) cholesterol and your total cholesterol levels. Managing your cholesterol can lower your risk of heart disease. Chickpeas also contain cancer-fighting compounds that can reduce colorectal cancer risk. Other important nutrients found in chickpeas include calcium and magnesium for strong bones, and choline to enhance your mood and memory. When preparing dried chickpeas, always check for small stones or debris and rinse well before cooking. Presoaking dried chickpeas in water for at least three hours can speed cooking time. Canned chickpeas should be drained and rinsed well before using. Chickpeas make great additions to soups and salads, and they can also be roasted in the oven for a healthy snack with a satisfying crunch! ● SELECTED SOURCES “Chickpeas,” www.WebMD.com, 8/5/20 • “Chickpeas (garbanzo beans),” The Nutrition Source, www.hsph.harvard.edu, 2021 • “Closing America’s fiber intake gap: Communication strategies from a food and fiber summit,” American Journal of Lifestyle Medicine, 7/7/16
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7/22/21 11:39 AM
Autumnal Chickpea and Blistered Corn Chowder
[ living healthy ] Recipe
From Naturally, Delicious Dinners by Danny Seo ($28, Gibbs Smith Books, 2021)
3 ears corn, husks removed
2 Tbsp Old Bay seasoning, more for garnish
L c olive oil
3 Tbsp apple cider vinegar
3 (15.5 oz) cans chickpeas (approximately 6 c), drained and rinsed
4 c low-sodium vegetable stock
2 red onions, diced (approximately 3 c)
1 tsp sea salt
1 c rolled oats
4 c cold filtered water
4 scallions, sliced
1. Place corn over an open gas flame (alternatively broil corn in an oven). Cook for 2 minutes per side or until blistered. 2. Cool slightly and use a sharp knife to shave corn kernels off cob (approximately 3 cups). 3. Heat a medium to large Dutch oven over medium heat for 2 minutes. Add oil and chickpeas and cook for 5 minutes, stirring occasionally.
4. Stir in diced onions. Cook for 5 minutes or until onions soften, stirring occasionally. Fold in blistered corn, reserving K cup for garnish. Add salt, Old Bay seasoning, and vinegar and cook for additional minute. Add stock and bring to a simmer. Cook covered for 20 minutes. 5. Briefly rinse oats in colander. Add to a blender along with filtered water. Blend for 20 seconds on high speed. Strain through fine mesh bag or cheesecloth. Add oat “milk” to soup. Bring soup to a boil, stirring frequently for 2 minutes or until thickened. 6. Ladle hot soup into bowls. Top with reserved blistered corn, sliced scallions, and additional Old Bay seasoning. Kitchen Note: There are two good reasons to blister and char corn on your cooktop or in your broiler: it brings out a new flavor dimension and it looks pretty too. When you cook corn this way, its natural sugars caramelize. This recipe uses homemade oat “milk” to add creaminess to the chowder instead of dairy. Per serving: 523 Calories, 19 g Protein, 72 g Carbohydrates, 17 g Fiber, 20 g Total fat (2 g sat), 1,107 mg Sodium, HHHH Phosphorus, HHH Vitamin K, Folate, HH Vitamin B1 (thiamine), B6, Iron, Magnesium, H Vitamin C, E, Calcium, Potassium, Zinc
50 min prep time
© RIKKI SNYDER
serves 4
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[ let’s get cooking ] B Y L I S A F A B I A N
super spuds
get creative with potatoes
A comfort-food favorite, potatoes are root vegetables that grow on every continent except Antarctica. In fact, there are approximately 5,000 varieties. In the US, the potato reigns as the most frequently eaten vegetable. Hardy and long-lasting, they can keep for months in cool and dark conditions. For this reason, they’ve long been an important food for humans.
Pick Your Potato
Whether you select a red, white, gold, or blue/purple variety, look for potatoes that are firm with smooth skin. Store them away from onions, as onions release a gas that can cause potatoes to spoil. Don’t purchase spuds with spots that are visibly spoiled or soft. Skip those with green spots, sprouts, cracks, and bruises. If a spoiled potato gets in with those in good condition, the rotten one spoils the bunch. Be sure to trim away any green areas on the skin. The green is caused by an alkaloid known as solanine. It’s mildly toxic, so just cut the area away. The rest of the potato is perfectly edible. Potatoes fall into three basic categories: waxy, starchy, and all-purpose. Potatoes known as “new” or “boiling” fall under the waxy variety. With a low-starch content, they are moist, creamy, and firm with a smooth and thin skin. Use them for boiling, roasting, and steaming. The starchy variety has a dry and fluffy texture when cooked, which makes it perfect for baking, mashing, and frying. Serving this type boiled is not the best option. The russet, or baking, potato is the most common starchy variety. An example of an all-purpose potato is the Yukon Gold. This type can be mashed, fried, or baked. Allpurpose potatoes contain some fluffiness but also a lot of starch, which makes them not as ideal for serving boiled. A side-dish favorite, potatoes are incredibly versatile. They can be boiled, steamed, roasted, mashed, stuffed, or fried. Read on to learn some fun and unique ways to prepare the humble spud. • Add mashed parsnips to mashed potatoes in equal measure for a slightly sweet and earthy dish. • Slice Granny Smith apples thinly, and then add to a potato gratin for a sweet and tangy flavor combination. 26 S E P T E M B E R
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• Squeeze some lemon juice into potato salad for a citrusy twist. • Grill potatoes on skewers with fresh oregano and lemon for a Mediterranean flavor. • Add cubed, fried potatoes to your favorite taco recipe for a starchy and filling ingredient. • Try braising potatoes: Halve 1K pounds of unpeeled small red potatoes cut-side down in a single layer in a nonstick skillet. Add 2 cups water and a few tablespoons butter. Bring to a simmer. Reduce heat, cover, and simmer until tender, about 15 minutes. Remove lid. Increase heat to medium-high. Simmer vigorously until the water evaporates, the butter browns, and the cut sides of the potatoes turn spotted brown, 25 to 30 minutes. • Stuff twice-baked potatoes with blue cheese and caramelized onions for a flavor blast. • Add shredded white Cheddar and minced chipotle peppers to mashed potatoes for a creamy and spicy side dish. • Make the Spanish tapas dish known as Patatas Bravas. Bake or fry potato cubes, and top with a spicy tomato sauce. Garnish with fresh parsley. • Try Hasselback Potatoes for an elegant side. Cut a potato width-wise into thin slices, but be sure not to cut through the entire potato. Stop N inch from the bottom of the potato. Brush with olive oil, and season with salt and pepper. Roast at 450° or until tender, 50 to 60 minutes. When roasted, the potato will fan out and become golden and crispy. • Discover new toppings for baked potatoes: Soy sauce, barbecue sauce, vinaigrette, cottage cheese, goat’s cheese, hot sauce, flavored mayonnaise, salsa, or chutney. Try the following recipe, which uses mashed potato instead of breadcrumbs to add a light texture to the fishcakes. ● SELECTED SOURCES “28 speedy and delicious potato recipes to make tonight” by Woman’s Day staff, www.WomansDay.com, 2021 • Cook’s Illustrated Vegetables Illustrated by America’s Test Kitchen ($40, America’s Test Kitchen, 2019) • How to Cook Everything by Mark Bittman ($37, Houghton Mifflin Harcourt, 2019) • Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017)
2021
8/4/21 9:15 AM
Haddock Fishcakes From The Planet-Friendly Kitchen by Karen Edwards ($11.99, Summersdale, 2021)
1M c peeled potato
2 skinless, boneless haddock fillets
1 peeled and cubed beetroot (optional)
1. Chop potato into small chunks and boil until tender (approximately 15 minutes). Once ready, drain and mash to a smooth consistency. Place mashed potato in a large bowl. 2. Poach fish in a shallow saucepan of water for 5 minutes; drain and allow to cool. In another saucepan, boil beetroot, if using, until tender. Drain and set to one side.
1 Tbsp chopped parsley
3. Break fish into small pieces using your hands and add to mashed potato. Mix using a wooden spoon,
1 organic egg
4. Shape into 4 patties and fry in oil, until golden on each side.
1 Tbsp whole-wheat flour
5. Serve with optional beetroot, arugula, and lemon wedges.
Salt and pepper
2 Tbsp canola oil 3 c arugula
K lemon, cut into wedges
stirring in parsley, egg, and flour. Lightly season with salt and pepper.
Kitchen Note: Unbelievably succulent, full of nutritional goodness, and simple to make, these fishcakes are a fabulously filling, healthy lunch option—and can be made using any locally caught, sustainable fish. Per serving (without beetroot): 420 Calories, 38 g Protein, 27 g Carbohydrates, 4 g Fiber, 17 g Total fat (2 g sat), 940 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, K, Phosphorus, HHHH Vitamin C, HH Vitamin B2 (riboflavin), E, Folate, Magnesium, Potassium, H Vitamin A, B1 (thiamine), Calcium, Iron, Zinc
40 min prep time serves 2
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ANSWERS: 1. Yellow book on bookshelf disappears; 2 & 3. Yellow squares on poster (x2); 4. Child’s book changes color; 5. Child’s hair ribbons change color; 6. Child’s shirt has a new line down the center; 7. Child’s book disappears; 8. Child’s shoelaces change color; 9. Child’s tie changes color; 10. Child’s glasses are added.
Spot 10 differences [ just for kids ]
[ food for the spirit ] Quote
“
There are two times of year:
Autumn and waiting
”
for Autumn.
—Anonymous
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NEW
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