Healthy Edge Magazine SEP2022 Earth Origins Market

SEPTEMBER 2022

zoodle

quick + easy

recipes

•H ealth benefits of tea •W ays to support brain health •P ost-COVID recovery strategies

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7/28/22 9:44 AM

[ nutrition plus ]

selenium

Although needed only in small amounts, the trace mineral selenium is vital for human health.

The body needs it for a healthy immune system and for its protective effects against diseases of the heart, blood vessels, and thyroid.

Selenium may help prevent osteoarthritis, infertility, and certain forms of cancer. It is mainly consumed in the diet; however, the amount of selenium in our food depends on how much selenium was in the soil it was grown in. Selenium can also be destroyed during food processing. Unprocessed whole foods such as nuts, fish, wheat, and poultry are good sources.

Most adults need about 55 micrograms (mcg) of selenium per day. A deficiency of this mineral, while rare, can cause muscle pain, weakness, and loss of pigment in the hair and skin. If you eat a well-balanced diet, you should not have to worry about a selenium deficiency.

Supplements may be needed by those who smoke, take birth control pills, or have a disease that prevents the body from absorbing selenium. Consult your healthcare provider if you are going to take a supplement or want to take more than the RDA; too much selenium may increase the risks of diabetes and high cholesterol. ● SELECTED SOURCES “Selenium,” National Institutes of Health, www.ods.od.nih.gov, 3/26/21 • “Selenium,” www.WebMD.com

Food Sources­

Recommended Dietary Allowance Serving

Selenium (mcg)

Brazil nuts

1 oz

544

Tuna, yellowfin, cooked

3 oz

92

Halibut, cooked

3 oz

47

Ham, roasted

3 oz

Shrimp, canned

Life Stage

Age

Males mcg/day

Females mcg/day

Infants

0–6 months

15*

15*

7–12 months 20*

20*

1–3 years

20

20

4–8 years

30

30

42

9–13 years

40

40

3 oz

40

14–18 years

55

55

Beef steak, roasted

3 oz

33

19–50 years

55

55

Turkey, roasted

3 oz

31

50+ years

55

55

Food

2

Children

Adults

* AI—adequate daily intake level (no RDA has been set for infants)

SEPTEMBER 2022

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7/28/22 11:36 AM

12

© AMERICA’S TEST KITCHEN

16 17

tasty twirls Veggie noodles are a fun and healthy stand-in for pasta.

[ september contents ] 5 market gourmet Raspberry Clafoutis

6 health front

24

Balance is a good indicator of longevity • Blueberries may lower cognitive decline risk • Omega 3s may help with blood pressure management • More

12 tasty twirls!

Zucchini Noodles with Lemon and Fresh Mint • Mediterranean Carrot Noodle Bowl • Harissa • Asparagus Noodles with Pesto • Chicken Pad Thai Noodles

16 tea time Pour a cup of good health!

17 smart thinking Strategies to boost brain health.

18 quick tips Simple ways to get more fiber.

20 weight & fitness Omega 3s may give athletes an edge.

22 2022 Taste for Life Kids’ Nutrition Chart All the nutrients children need to grow strong and healthy.

24 post-viral recovery Ways to support wellness and ease symptoms of long-COVID.

26 cook-at-home Snack bars and energy balls offer nutrition on the go.

28 healthy strategies Explore plant-based meat alternatives.

Products advertised or mentioned in this magazine may not be available in all locations.

SEPTEMBER 2022

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8/1/22 9:36 AM

[ note to shoppers ]

School days begin September ushers children back into classrooms again for another year of learning and growing.

This month also finds parents looking for healthy snacks to send to school, and we have just the thing with these nutritious, homemade snack bars and energy balls (page 26). Use our kids’ nutrition chart (page 22) to monitor your child’s nutrient intake.

Optimal brain performance also is front and center this month.

Certified nutritionist Sally Karlovitz puts together lifestyle and dietary guidelines, including herbal support, to boost brain function (page 17). Antioxidants are important to a well-running brain, and teas—especially green and white teas—are loaded with them. On page 16, “Tea Time!” looks at the health benefits of both Camellia sinensis (traditional tea) and the herbal teas more accurately known as tisanes.

More than two and a half years into COVID’s run around the planet, many people who’ve had the disease are trying to cope with long-term health effects. We offer some nutritional strategies for recovery (page 24).

Selenium is a nutrient everyone needs for a healthy immune system. To make sure you get enough, check the article on page 2. Important for general health, omega 3s also provide a leg up for athletes in terms of endurance and recovery from exercise (page 20).

Foodies will find inspiration in this month’s issue with everything from veggie noodles (page 12) and plant-based “meat” (page 28) to tips on getting more fiber into your diet (page 18). And to add a bit of sweetness to the end of a meal, make our delicious and easy raspberry clafoutis for dessert (page 5).

Enjoy the fruits of a bountiful harvest and have a happy, healthy September—

Mary Ann O’Dell, MS, RDN

Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Executive Director of Business Development 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) Retail Account Manager Allen Gold 800-677-8847 (x111) Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-2830141); © 2022 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 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

Disclaimer

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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SEPTEMBER 2022

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7/21/22 10:26 AM

© HANNAH SUNDERANI

[ market gourmet ]

Raspberry Clafoutis From The Two Spoons Cookbook by Hannah Sunderani ($32, Penguin, 2022)

1 block (12 oz) silken tofu 1 c all-purpose flour* 1 Tbsp arrowroot** ½ c unsweetened almond milk ¹⁄³ c pure maple syrup 1 Tbsp coconut oil, plus more for pan 1 Tbsp lemon zest 1 tsp pure vanilla extract ½ tsp pure almond extract (optional) ¼ tsp fine sea salt 1 c fresh or frozen raspberries, divided 1 Tbsp powdered sugar, for dusting (optional)

55 min prep time serves 6

1. Preheat oven to 350˚. Lightly grease a 7½x2-inch round baking dish or a 6- or 7-inch pie plate with coconut oil.

2. In a high-speed blender, combine tofu, flour, arrowroot powder, almond milk, maple syrup, coconut oil, lemon zest, vanilla extract, almond extract (if using), and salt. Blend until smooth and creamy, stopping to scrape down sides if needed.

3. Scatter ½ cup of the raspberries in baking dish. Pour batter over raspberries to fill baking dish. Decorate top of batter with remaining ½ cup of the raspberries.

4. Bake until beautifully puffed and golden, about 35 minutes. Let cool slightly, about 10 minutes. Dust with powdered sugar, if desired, and serve warm. *To make this dessert gluten free, replace the all-purpose flour with rice flour or gluten-free baking flour. **If you can’t find arrowroot powder, you can substitute cornstarch.

Per serving (with optional powdered sugar dusting): 208 Calories, 7 g Protein, 34 g Carbohydrates, 13 g Total sugars (12 g Added sugars), 3 g Fiber, 5 g Total fat (3 g sat), 102 mg Sodium, ★★ Vitamin B2 (riboflavin), ★ Vitamin B1 (thiamine), Calcium, Folate, Iron, Phosphorus

Kitchen Note: This clafoutis is a lifesaver for times when you need a last-minute dessert. This vegan batter blends quickly and bakes effortlessly for a French-inspired dessert. The flavors are creamy and custardy, lightly sweet and fruity. In addition, for the little effort required, it is an astonishingly beautiful dessert to look at! Raspberries can be replaced with fruits of your choice.

Traditionally, clafoutis are made with pitted cherries, but pear, apple, and plum, chopped into bite-size pieces, are also popular. Store the clafoutis, covered with reusable wrap, in the refrigerator for up to 3 days.

SEPTEMBER 2022

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7/28/22 11:37 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

find your balance

A simple balance test might be an indicator of longevity, according to a new study published in the British Journal of Sports Medicine.

Researchers linked an inability for older adults to stand on one leg for 10 seconds with a higher likelihood of dying within a decade.

Unlike aerobic fitness, muscle strength, and flexibility, balance tends to be reasonably well preserved until middle age, when it starts to decline. In general, participants in the study who failed the test had poorer health, including obesity, heart disease, high blood pressure, and unhealthy blood fat profiles. Type 2 diabetes was three times as common in this group compared to those who were able to complete the test.

The researchers recommended that the balance test become part of routine health checks for older adults.

SELECTED SOURCES “Inability to stand on one leg for 10 seconds in mid to later life linked to near doubling in risk of death,” BMJ, 6/21/22 • “Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals” by C.G. Araujo et al., British Journal of Sports Medicine, 6/21/22

try this

The American Heart Association offers advice on its website for improving balance. It provides these steps to make the progression toward standing longer on one foot easier: n “Hold on to a wall or sturdy chair with both hands to support yourself.” n “Next, hold on with only one hand.” n “Then support yourself with only one finger.” n “When you are steady on your feet, try balancing with no support at all.”

SOURCE “Balance exercise,” American Heart Association, www.Heart.org

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SEPTEMBER 2022

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7/20/22 10:18 AM

berries may slow cognitive decline

Adults with a higher probability of dementia may lower their risk by eating more blueberries. Researchers determined that the high concentration of micronutrients in the berries can reduce inflammation that can lead to cognitive decline.

“The sample size [33 participants] is an obvious limitation of the study, so it will be important to reproduce these findings,” said lead researcher Robert Krikorian, PhD. “In the meantime, it might be a good idea to consume blueberries on a regular basis.”

Dr. Krikorian noted that Alzheimer’s disease, “like all chronic diseases of aging, develops over a period of many years beginning in midlife.”

SELECTED SOURCES “Blueberry supplementation in midlife for dementia risk reduction,” by R. Krikorian et al., Nutrients, 4/22 • “Regular blueberry consumption may reduce risk of dementia, study finds,” University of Cincinnati, 5/11/22

O3 for BP

The Journal of the American Heart Association reports that about 3 grams of omega-3 fatty acids is “the optimal daily dose” to help lower blood pressure. The omega 3s EPA and DHA are concentrated in fatty fish such as salmon, tuna, and sardines. They are widely available in supplement forms as well.

About 3 ounces of Atlantic salmon provides 3 grams of omega 3s, according to the heart association.

“Our study supports the FDA guidance that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension,” said researcher Xinzhi Li, MD, PhD. SELECTED SOURCES “About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed,” American Heart Association, 6/1/22 • “Omega-3 polyunsaturated fatty acids intake and blood pressure . . .”

by X. Zhang et al., Journal of the American Heart Association, 6/1/22

SEPTEMBER 2022

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7/21/22 1:50 PM

Kind

Lupii

Thins Peanut Butter Dark Chocolate

Plant-Protein Bar

Made with #1 ingredient almonds, Thins have 100 calories, 4 g of sugar and they are gluten free.

The thin layer of sliced and diced nuts is paired with a sweet chocolatey coating layered on the bottom and finished with a drizzle on top for a rich and indulgent experience.

Attitude Natural Care

Little Leaves Science 2-in-1 Shampoo & Body Wash Gently cleanse your child with love while nourishing their delicate skin. This juicy formula, scented with watermelon and coconut, is made with natural, plant based, and hypoallergenic ingredients like soothing blueberry leaf extract and detoxifying moringa seed extract.

Powered by lupini beans and whole food ingredients, these bars have a whole lot of flavor! Each bar supplies 9-10 grams of protein and one third of your daily fiber, all with just 5-6 ingredients. They are vegan and gluten free, so perfect for any lifestyle. They are a tasty, healthy, on-the-go addition to your busy day!

Little Moon Essentials

Magical Muscle Oil This topical massage oil offers an alleviating aromatherapeutic experience. The strong and 100% natural ingredients work together to relieve sore muscles, strains, sprains, and all kinds of bodily pains. It provides cooling and warming relief to soothe discomforts.

Formulated with wintergreen, menthol, cayenne, ginger, and more.

Healthy Heights

Grow Daily Mix Chocolate Clinically studied formula supports children’s growth.* This whey protein and nutrition shake mix is uniquely formulated with the right combination of protein, amino acids, vitamins, and minerals to fuel a child’s growing body. It’s the perfect option for short stature or lean children, picky eaters, athletes and active kids, or a child in need of a protein boost.*

Gaia Herbs

Sleep Gummies These great tasting, plant-powered gummies provide adaptogenic support to enjoy a restful night’s sleep.* Formulated with ashwagandha, passionflower, reishi, and jujube date, these gummies are naturally tasty thanks to apple, tart cherry, and sweet orange oil, with no refined sugar and nothing artificial.

8

Baxyl

Baxyl Boost Baxyl Boost provides the same high quality MHB3 Hyaluronan concentration as the original joint formula, but pairs it with the powerful benefits of astaxanthin. This added antioxidant assists in soft tissue health and muscular recuperation.* Helps improve joint performance and recovery time.*

Ancient Nutrition

Herbal Cider Vinegar Gummies These tasty strawberry apple gummies are made with apple cider vinegar and 10+ organic, regenerative superfood ingredients, including turmeric, moringa, elderberry, and more. This formula supports healthy microbial balance, detoxification, and gut health.* Natural vegan pectin gummies.

SEPTEMBER 2022

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8/1/22 10:22 AM

HealthForce Superfoods

Life Extension

Warrior Food Vanilla

Brain Fog Relief

Enjoy this highly-digestible, hypoallergenic, vegan protein powder made from organically-grown yellow pea protein and sprouted brown rice protein. This formula is enhanced with whole leaf nopal cactus for endurance support.* Great in any smoothie, drink, or food of your choice.

Sharpen your mental focus with Brain Fog Relief. This novel nootropic formula combines polyphenol-rich mango leaf extract and standardized peppermint oil for a powerful cognitive boost. Brain Fog Relief helps restore focus and concentration and supports cognitive performance without caffeine.*

Eastwest

Nature’s Way

Sambucus Advanced Immune This 9-in-1 formula supplies EpiCor, zinc, concentrated black elderberry extract, vitamin C, vitamin D, quercetin, echinacea, ginger, and turmeric. The clinically tested immune booster EpiCor activates immune cells in two hours for rapid response support. The formula is enhanced with powerful antioxidant action from vitamin C.*

Bio Nutrtion

Pine Needle Tea This herbal tea is made with the finest Korean pine needles. Pine Needle Tea has traditionally been used to support the immune system.* It is aromatic and has a great taste. Brew and enjoy hot, or chill and drink cold. Caffeine free.

Bluebonnet

Intimate Essentials Fertility Support These unique gender-specific multivitamins have been designed to deliver targeted nutrients to help support a man’s and a woman’s optimal reproductive health and wellness with a complementary combination of vitamins, minerals, and botanicals. Formulated with active coenzyme B vitamins and easily absorbed Albion chelated minerals.

Boost For women who need an extra lift during the day, this formula can help boost energy levels and memory, work to stabilize mood, and promote hormone balance.* Feeling fatigued or blue, or struggling with hormone imbalances, could be due to a deficiency of B vitamins and the powerful mineral magnesium. This blend supplies active methylated B vitamins, magnesium, and selenium, which supports the immune system.*

Beekeeper’s Naturals

B.Soothed Honey Lozenges Soothe your throat with these honey lozenges. Made with naturepowered ingredients, they promote immune health while soothing dry, scratchy throats.* Supports the immune system with propolis, vitamin D, and zinc. Only 1 gram of sugar per lozenge.

Dr. Mercola

Biothin Probiotic Each serving provides 10 billion CFU of beneficial probiotics from Lactobacillus gasseri BNR17, which works by converting dietary carbohydrates to indigestible fibers in the gut. It has been shown in clinical studies to help support healthy blood glucose levels already in the normal range, and promote healthy weight management.* SEPTEMBER 2022

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8/2/22 4:55 PM

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7/7/22 12:00 PM

BY EVA MILOTTE

tasty twirls!

make your own veggie noodles

Easy to create and fun to eat, spiralized vegetables are a healthy alternative to pasta.

© AMERICA’S TEST KITCHEN

12

SEPTEMBER 2022

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7/28/22 12:42 PM

The best way to spiralize vegetables is with a handheld or countertop spiralizer or mandoline slicer. Alternately, you can cut, shred, or shave vegetables into noodles yourself. For the ultimate in convenience, look for packages of spiralized veggies at the supermarket.

A vegetable’s flesh must be firm to spiralize into noodles. Steer clear of squishy produce. Instead, try firm-fleshed favorites like zucchinis, cucumbers, carrots, beets, and asparagus.

Before spiralizing, be sure to peel away any inedible skin. Slice the ends off to create flat and even surfaces. For best results, vegetables should typically be 1½ inches in diameter and at least 2 inches long.

These recipes will get you started in transforming nutrient-rich, low-carb veggies into noodle bowls to be sauced and tossed with your favorite foods.

Zucchini Noodles with Lemon and Fresh Mint From the Taste for Life test kitchen

4 medium zucchini, unpeeled, ends trimmed 1 tsp salt Juice of 2 medium lemons ¼ c extra-virgin olive oil Freshly ground black pepper ¼ c chopped fresh mint leaves

25 min prep time serves 4

¹⁄³ c grated Parmesan cheese

1. Use a spiralizer or mandoline to slice zucchini into long strands. Place zucchini strands in a large colander. Toss with salt. Set aside to drain for 5 minutes.

Mediterranean Carrot Noodle Bowl From Bowls by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

2 Tbsp Harissa (recipe follows or use a store-bought version) 2 Tbsp lemon juice 1 Tbsp water

12 oz carrot noodles*, cut into 6-inch lengths 2 c (2 oz) baby arugula 2 oz goat cheese, crumbled (½ c) ¼ c dried apricots, sliced thin

1. Whisk harissa, lemon juice, water, honey, salt, and pepper together in a large bowl. Measure out and reserve 1 tablespoon of the vinaigrette for serving.

2. Add carrot noodles, arugula, and 3 tablespoons of the mint to bowl with vinaigrette.

Toss to coat. Season with salt and pepper to taste.

3. Divide among individual serving bowls, and then top with goat cheese and apricots. Sprinkle with remaining 1 tablespoon mint. Drizzle with reserved vinaigrette. Serve. * Make your own noodles using a spiralizer. You will need 1 pound of carrots to get 12 ounces of noodles. For the best noodles, use carrots that are at least ¾ inches wide at the thinnest end of the carrot and 1½ inches wide at the thickest end.

Kitchen Note: For a light, refreshing take on a noodle bowl, this dish foregoes starchy noodles in favor of naturally sweet carrot noodles.

Homemade harissa works great in this recipe, but you can substitute a store-bought version if you wish, though spiciness can vary greatly by brand.

Per serving: 219 Calories, 8 g Protein, 35 g Carbohydrates, 23 g Total sugars (6 g Added sugars), 7 g Fiber, 7 g Total fat (4 g sat), 404 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B2 (riboflavin), B6, C, K, Phosphorus, Potassium, ★ Vitamin B1 (thiamine), B3 niacin, E, Calcium, Folate, Iron, Magnesium

Harissa From Bowls by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

3. Pat zucchini dry with paper towels or a clean

2 Tbsp paprika

kitchen towel. Transfer to a serving bowl. Drizzle lemon mixture over.

1 Tbsp ground dried Aleppo pepper

4. Toss with mint and Parmesan. Serve at room

1 tsp ground cumin

sautéed, but this is a raw and refreshing no-cook dish.

Per serving: 213 Calories, 7 g Protein, 10 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 17 g Total fat (4 g sat), 480 mg Sodium, ★★★★★ Vitamin B1 (thiamine), ★★ Vitamin B6, Calcium, Phosphorus, ★ Vitamin B2 (riboflavin), E, K, Folate, Iron, Magnesium, Potassium, Zinc

serves 2

¼ c chopped fresh mint, divided

6 Tbsp extra-virgin olive oil

Kitchen Note: Zucchini noodles are typically

prep time

⅛ tsp pepper

2. Meanwhile, whisk lemon juice, oil, and pepper to taste in a small bowl. Set aside.

temperature.

25 min

2 tsp honey ⅛ tsp table salt

6 garlic cloves, minced 1 Tbsp ground coriander

10 min prep time

makes ½ cup

¾ tsp caraway seeds ½ tsp table salt

1. Combine all ingredients in a bowl and microwave until bubbling and very fragrant, about 1 minute, stirring halfway through microwaving.

2. Let cool to room temperature. (Harissa can be refrigerated for up to 4 days.)

SEPTEMBER 2022

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8/3/22 9:30 AM

continued from page 13

25 min prep time serves 2

Asparagus Noodles with Pesto From www.LiveEatLearn.com, recipe by Sarah Bond

1 lb asparagus 1 tsp olive oil ¼ c your favorite pesto ¼ c crumbled feta cheese Salt and pepper to taste Pine nuts for garnish (optional)

1. Clean and dry asparagus.

Break off tough bottom inch of each spear. Use a vegetable peeler to shave asparagus into long strips, moving from tip to bottom.

2. Heal oil in a large sauté pan over medium-high heat.

Add asparagus and cook, tossing frequently, until asparagus noodles are bright green and slightly tender, just 1 to 2 minutes.

3. Stir in pesto and feta.

Season with salt and pepper.

Garnish with pine nuts, if using.

© SARAH BOND

14

Per serving: 228 Calories, 9 g Protein, 12 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 17 g Total fat (5 g sat), 656 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin B2 (riboflavin), Folate, Iron, ★★ Vitamin B1 (thiamine), B6, Calcium, Phosphorus, ★ Vitamin A, B3 (niacin), B12, C, E, Potassium, Zinc

SEPTEMBER 2022

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7/28/22 12:43 PM

Chicken Pad Thai Noodles © AUBRIE PICK

From Danielle Walker’s Healthy In a Hurry by Danielle Walker ($35, Ten Speed Press, 2022)

40 min

¹⁄³ c Creamy Thai-Style Almond Sauce (recipe follows)

serves 4

1 Tbsp tamarind paste (optional)

prep time

3 medium zucchini, peeled 2 large carrots, peeled Fine sea salt and freshly ground black pepper 1 Tbsp avocado oil 1 c shredded purple cabbage

broken into small pieces 1 c mung bean sprouts 2 green onions, white and tender green parts, chopped, with white and green parts separated 1 lb boneless, skinless chicken breasts, diced ½ c fresh cilantro leaves and tender stems ¼ c chopped toasted cashews

1 c cauliflower florets,

1. In a small bowl, stir together almond sauce and tamarind paste, if using. Set aside.

2. Line a large bowl with a dry, clean kitchen towel. Use a spiralizer or mandoline to create noodles from the zucchini and carrots. Transfer them to prepared bowl and sprinkle with salt. Set aside.

3. In a large skillet, heat oil over medium-high heat. Add cabbage, cauliflower, bean sprouts, and white parts of green onions. Sauté for 4 to 5 minutes, until vegetables are crisp-tender.

10 min

Creamy Thai-Style Almond Sauce

prep time

makes ¾ cup

From Danielle Walker’s Healthy In a Hurry by Danielle Walker ($35, Ten Speed Press, 2022)

1 clove garlic, crushed

2 Tbsp coconut sugar

¼ c tahini

1 tsp peeled and grated fresh ginger

¼ c unsweetened almond or cashew butter

1 to 2 Tbsp water

2 Tbsp freshly squeezed lime juice

Fine sea salt and freshly ground black pepper

¼ c coconut aminos*

1. In a small bowl, whisk together garlic, tahini, almond butter, lime juice, coconut aminos, coconut sugar, and ginger.

2. Slowly whisk in just enough of the water to create a thick and creamy sauce.

3. Season to taste with salt and pepper. Store in an airtight container in the refrigerator for up to 1 month. *If you can’t find coconut aminos, substitute tamari or low-sodium soy sauce.

4. Add carrot and zucchini noodles. Stir and cook for about 2 minutes, until noodles have softened and any liquid has evaporated. Raise heat to high, stir in chicken, and sauté for 3 to 5 minutes, until chicken is cooked through. Remove from heat.

5. Pour sauce into skillet and toss until all ingredients are evenly coated. Season to taste with salt and pepper. Serve garnished with cilantro, green parts of green onions, and cashews.

Kitchen Note: The pad thai served in American Thai restaurants is typically quite sweet. This velvety sauce combines the moderate sweetness from coconut aminos and coconut sugar. If you prefer that restaurant-quality sweetness, add another 1 to 2 tablespoons of the coconut sugar to the almond sauce to achieve it. Store leftovers in the fridge for up to 3 days. To reheat, sauté in a dry skillet over medium heat for 3 to 5 minutes, or heat in an uncovered baking dish in a preheated 350° oven for 15 minutes. To make ahead: Store the sauce in a sealed jar in the fridge for up to 1 month. Spiralize the zucchini and carrots, place in an airtight container lined with a clean kitchen towel to soak up moisture, and store in the refrigerator for up to 2 days.

Per serving: 390 Calories, 34 g Protein, 23 g Carbohydrates, 13 g Total sugars (3 g Added sugars), 6 g Fiber, 19 g Total fat (3 g sat), 684 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, Phosphorus, ★★★★ Vitamin B2 (riboflavin), K, ★★★ Vitamin A, B1 (thiamine), Magnesium, ★★ Vitamin E, Folate, Potassium, Zinc, ★ Vitamin B12, Calcium, Iron

SEPTEMBER 2022

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7/28/22 2:56 PM

BY MARY ANN O’DELL, MS, RDN

tea time Tea is the most widely consumed beverage in the world next to water. According to the Tea Association, in 2019, Americans consumed over 3.8 billion gallons of tea. Tea is enjoyed both hot and cold, for flavor and for health.

BLACK, GREEN, AND WHITE TEAS are all from the same plant, Camellia sinensis. The variation in color and flavor comes from processing. All of these teas contain antioxidant compounds that protect cells from damage, but green and white teas have higher concentrations of antioxidants than black tea. Due to these antioxidant compounds, tea has become a true health beverage. Potential benefits of drinking tea include lowering blood pressure and cholesterol, warding off cancer, and helping with weight loss.

HERB TEA (TISANE) is not true “tea,” but an infusion made from herbs and plants. Herbal tea has become popular because of the variety of exotic flavors and the health benefits of the herbs. It is a mild way to try herbal medicine. Here are just a few herbal teas available and their uses:

• Chamomile—A nervine herb used for its calming benefits.

• Elderberry—A popular winter herb to support immune health.

• Holy Basil—An adaptogen that helps the body adapt to stress.

• Hibiscus—A bright red infusion that can support healthy blood pressure levels.

• Lemongrass—A mild stomach soother.

• Nettle—An antioxidant-rich tea that has natural antiinflammatory action.

• Peppermint—Natural stomach and intestinal soother.

• Solomon’s Seal—A traditional Chinese herb to support healthy blood pressure control.

• White Mulberry Leaf—Supports healthy blood sugar control and cardiovascular health.* This list goes on, since so many herbs or plants can be made into an infusion.

Teas are available as whole leaf, in tea bags, or prebrewed and ready-to-drink in a bottle. Hot or iced, tea is a refreshing way to enjoy the benefits of herbs. ●

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7/25/22 7:43 AM

BY SALLY KARLOVITZ, CN

smart thinking: For the college student returning to school, or the businessperson with a demanding job, certain lifestyle changes can help increase your brain function and help keep you alert.

Exercise. Physical exercise increases oxygen to

the brain and promotes healthy blood vessel function.

Studies suggest that physical exercise may also contribute to improved mental function. Read a book, play a challenging game, or work on puzzles to help keep your brain functioning well.

Rest. Brain breaks during the day and sleep overnight

are critical for good brain function. Downtime helps to refresh and replenish the brain. It can help enhance creativity, learning, and focus.

Diet. Diet plays an important role in brain function.

Eating whole grains, vegetables, and fruit helps provide a supply of glucose and antioxidants. Protein rich foods, including fish, legumes, nuts, and seeds, supply amino acids. Amino acids are precursors to neurotransmitters in the brain—chemical messengers that help brain cells function well. Foods rich in omega-3 fatty acids, such as salmon, tuna, and flax

Solgar

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and chia seeds, provide DHA—a fatty acid that is highly concentrated in the brain and appears to be important for cognitive and behavioral function.

Herbs & Nutrients. Bacopa has documented antioxidant protection for the brain, and supports enhanced cerebral blood flow and a balancing of neurotransmitter action. It is known to help keep the mind calm but focused, aiding short term memory.

Curcumin is a potent antioxidant derived from turmeric. It acts in the brain to fight oxidative stress damage and may play a role in inhibiting the formation of amyloid protein that has been implicated in Alzheimer’s disease.

PQQ, a compound found naturally in the soil—and in foods like tofu, green soybeans, and kiwi—can help with brain function. PQQ supports energy production in cells, and may support regeneration of brain cells. It is neuroprotective, meaning it protects brain cells from oxidative damage.

Like any part of the body, the brain is subject to fatigue, disease, and aging. Optimal brain function depends on a diet of nutritious foods and supplements, balanced with adequate rest, and physical and mental exercise. ●

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8/1/22 9:12 AM

[ quick tips ]

BY TASTE FOR LIFE STAFF

ways to increase fiber are you getting enough?

Simply adding more fiber to your daily routine can help decrease your appetite and contribute to weight loss. But that’s not all.

More fiber can improve cholesterol, lower blood pressure, and reduce your risk for heart disease, diverticulitis, and Type 2 diabetes.

There are two types of fiber: soluble and insoluble. These nondigestible carbohydrates come from plant matter that cannot be broken down by the body’s digestive enzymes.

• Insoluble fiber adds bulk to stools and helps food pass efficiently through the intestines, aiding regularity. You’ll find insoluble fiber in wheat bran, nuts, whole grains, cereals, seeds, and vegetables such as cauliflower and green beans.

• Soluble fiber dissolves in water, creating a gel-like substance that slows digestion and keeps you feeling full longer. Oats, barley, legumes, citrus fruits, apples, strawberries, and carrots are great sources of soluble fiber.

How much fiber do you need?

Men ages 50 and younger should aim for 38 grams of daily fiber for optimal health. Women ages 50 and younger need 25 grams. It’s a little less per day if you’re older.

Consider these tips for increasing your daily fiber intake: • • • •

Choose whole grain breads, cereals, and crackers.

Opt for whole fruit instead of fruit juice.

Pick raw veggies instead of packaged snack foods.

Reach for foods with at least 5 grams of fiber per serving.

• Select fresh fruit for dessert.

• Eat a daily salad topped with a half-cup of beans and grated carrots. ●

SELECTED SOURCES “Effects of dietary fibre type on blood pressure…” by C.E. Evans et al., Journal of Hypertension, 5/15 • “Fiber,” Harvard T.H. Chan School of Public Health, www.hsph.

Harvard.edu • “Fiber,” Linus Pauling Institute, Oregon State University, https://lpi.oregonstate. edu • “Increasing fiber intake,” www.UCSFHealth.org • “Nutrition and healthy eating,” www.MayoClinic.com, 11/16/18

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Here are some examples of foods high in fiber that you might want to consider adding to your diet.

FOOD

SERVING SIZE

FIBER IN GRAMS (G)

Navy beans, cooked

1 cup

19

Split peas, cooked

1 cup

16

Lentils, cooked

1 cup

15

Artichoke hearts, cooked

1 cup

9

Oats

1 cup

8

Raspberries, fresh

1 cup

8

Blackberries, fresh

1 cup

7

Barley, pearled, cooked

1 cup

6

Butternut squash, cooked

1 cup

6

Prunes, uncooked, pitted

½ cup

6

Quinoa, cooked

1 cup

5

Pear, with skin

1 whole, small

4

SOURCE “Fiber,” Linus Pauling Institute, Oregon State University, https://lpi. oregonstate.edu

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[ weight & fitness ]

BY TASTE FOR LIFE STAFF

omega 3s for athletes

essential fatty acids are key for endurance, recovery, and more We all need omega 3s, essential fatty acids that our bodies can’t manufacture. They are particularly important for athletes. Most of us don’t eat enough of the foods—primarily oily fish—that are rich in omega 3s, falling short of the American Heart Association’s goal of two servings of fish per week.

What the science says Omega 3s are valuable for active people in specific ways—as you can see from the results of the following studies, which considered their efficacy for enhancing athletic performance and healing exercise injuries.

A 2018 review published in the journal Nutrients reported that omega-3 fatty acids have an influence on exercise and the metabolic response of skeletal muscle and on the functional response during exercise training.

In addition, the researchers noted, the potential antiinflammatory and antioxidant properties of omega 3s may improve health and performance in physically active people because of their increased reactive oxygen production.

A 2020 review, also published in Nutrients, looked at the effectiveness of EPA and DHA on performance, recovery, and injury or reduced risk of illness in professional and amateur athletes. “Several studies 20

suggest a potentially beneficial effect of EPA/DHA on performance by improved endurance capacity and delayed onset of muscle soreness, as well as on markers related to enhanced recovery and immune modulation,” the researchers wrote.

A 2021 study concluded that four weeks of omega-3 supplementation may alleviate muscle damage caused by exercise. That research appeared in the Journal of the International Society of Sports Nutrition.

A 2018 study published in Research in Sports Medicine looked at omega 3s as an aid for enhancing physical performance, stamina, and recovery. The researchers determined that supplementation with the fatty acids may improve athletes’ capacity for endurance by “reducing the oxygen cost of exercise.” They also reported that omega 3s may aid in recovery from muscle damage caused by exercise. ● SELECTED SOURCES “Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance” by J.D. Philpott et al., Research in Sports Medicine, 4–6/19 • “Effect of omega-3 dosage on cardiovascular outcomes” by A.A. Bernasconi et al., Mayo Clinic Proceedings, 2020 • “The effect of omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage” by Y. Kyriakidou et al., Journal of the International Society of Sports Nutrition, 1/13/21 • “Omega-3 fatty acids for sport performance: Are they equally beneficial for athletes and amateurs? A narrative review” by F. Thielecke and A. Blannin, 11/30/20; “Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport”

by M.A. Gammone et al., 12/27/18, Nutrients

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BY MARY ANN O’DELL, MS, RDN

post-viral

recovery

With the persistence of COVID-19, we are hearing more about post-COVID recovery and what is called “long COVID,” a condition that affects nearly 1 in 5 American adults who have had the virus. No universal definition exists, but according to the Centers for Disease Control and Prevention (CDC), “Some people who have been infected with the virus that causes COVID-19 can experience long-term effects from their infection, known as post-COVID conditions (PCC) or long COVID. Post-COVID conditions can include a wide range of ongoing health problems; these conditions can last weeks, months, or years.” Symptoms can include anything from fatigue and headache to chest pain, joint pain, stomach pain, and more. Symptoms and duration vary from person to person, so it is difficult to clearly define and treat. What can a person do to increase their chances of better recovery? Because it is still new, there is little research on the topic, but there is a lot of interest. Here are some general suggestions that may be helpful.

Diet

While there are no specific dietary guidelines, it makes sense to take an approach of nourishing the body with nutrient-rich foods. Colorful fruits and vegetables, mushrooms, and fermented foods can all be part of a nourishing diet for recovery. A Mediterranean diet may

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be helpful for those experiencing brain fog. This diet, with olive oil, fruit, vegetables, nuts, and whole grains, has been shown to help with brain health, thinking, and memory. Medicinal mushrooms like reishi, maitake, and shiitake, are of great interest because they work to enhance a deep immunity, and also to support the gut microbiome. If appetite is low, consider a protein shake with whey protein. Whey supplies essential protein to help with repair and recovery, and it is also rich in immunity-enhancing peptides.

Gut Health

A growing body of evidence is finding that supporting gut health may help with post-COVID recovery. It is possible that unbalanced intestinal flora and the gut’s response to opportunistic infections can result in increased inflammation. Medicinal mushrooms can help reduce inflammation and support balance in the gut. One study found that utilizing lactobacillus probiotics and inulin prebiotic fiber could help with long-term COVID-19 symptoms, so probiotics and medicinal mushrooms may be helpful approaches.

While this area of nutrition is new and evolving, some common sense nutritional approaches may play a role in supporting overall wellness and recovery in the body. ●

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8/1/22 10:25 AM

[ cook-at-home ]

BY LISA FABIAN

power up! with snack bars and energy balls It’s back-to-school time, and that means snacks are front and center. Students aren’t the only ones that get midafternoon hunger pangs. We can all benefit from nutrient-rich, energy-filled snacks—no matter the time of day.

Snack Bars When making snack bars at home, you can control the ingredients and the flavors that go into them.

Oats are one of the most popular healthy ingredients found in homemade snack bars. Rich in fiber, protein, potassium, magnesium, and omega-3 fatty acids, oats are filling and wholesome and easily bind with other ingredients. Wheat germ is another nutritious addition.

Nuts, seeds, and natural sweeteners fuel the body with good carbs, fats, and protein. Dried fruit adds chewiness and sweetness. Some favorites include shredded coconut, raisins, dried cranberries, dried cherries, dried apricots, dates, and dried figs.

Protein powder is sometimes added to snack bars to boost their nutritional value and flavor.

Honey, peanut butter, almond butter, or coconut oil bind everything together.

Spices may be added to boost flavor. Cinnamon, cardamom, nutmeg, and ginger are some favorites.

Energy Balls Bite-sized energy balls are easy to transport, making them a favorite for lunchboxes, car trips, and outdoor excursions.

Like snack bars, energy balls can be customized with your favorite nuts, seeds, spices, and sweeteners.

26

They’re easier to make than snack bars since they don’t require any baking.

Here’s a simple base recipe that can be customized: 1. Start with 2 cups of rolled oats. (If you’re gluten free, be sure the oats you select are labeled gluten free on the product packaging.) Add 1 cup of creamy nut or seed butter.

2. Drizzle in ½ cup of honey, agave nectar, molasses, or maple syrup. These items add sweetness and moisture, and act as a binder.

3. Customize the flavor by adding no more than ½ cup total of any of the following: shredded coconut, dried fruit, chocolate chips, sunflower seeds, or nuts (be sure items are chopped).

4. Add a pinch of salt and/or a few sprinkles of ground cinnamon, cardamom, or ginger to boost flavor without adding calories.

5. Stir all ingredients together until well blended or use a food processor or blender to combine.

6. Scoop out a tablespoon of mixture and roll into a ball. Repeat until all mixture has been formed into balls.

Refrigerate up to 5 days in an airtight container. ● SELECTED SOURCES “The easiest formula to follow to make a week’s worth of healthy energy balls” by Joy Howard, www.EatingWell.com, 7/28/20 • “How to make your own snack bars” by Bob’s Red Mill, www.BobsRedMill. com, 4/10/21

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8/3/22 8:23 AM

Choc Mint Bliss Balls

‘Jaffa’ Choc-Orange Bliss Balls

From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018)

From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018)

1½ c (5½ oz) walnut halves

¼ c (1 oz) raw cacao powder Finely grated zest of 1 orange 1 tsp orange extract

8 Medjool dates (about 5½ oz), pitted

10 min prep time

makes 14

1. Place all ingredients in a food processor or blender and pulse until combined.

2. Take about 1 tablespoon of the mixture at a time and roll into 1-inch balls.

3. Place balls in an airtight container. Refrigerate or freeze the balls. They will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.

Kitchen Note: These bliss balls are a Jaffa orange lover’s delight. Try them as a great afternoon snack or as a midmorning pick-me-up. They’ll keep your day balanced and your sweet tooth satisfied. Add some chocolate protein powder (about 2 tablespoons) for some extra energy, or drizzle them with melted chocolate for a delicious dessert-time treat.

Per serving (2 balls): 128 Calories, 3 g Protein, 24 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 1 mg Sodium, ★ Vitamin E, Magnesium, Phosphorus

10 min prep time

1½ oz almond butter

8 Medjool dates (about 5½ oz), pitted 1½ oz almond butter

1½ c (5½ oz) walnut halves

¼ c (1 oz) raw cacao powder 1 tsp vanilla extract or ½ tsp vanilla powder

makes 14

1 tsp peppermint extract

1. Place all ingredients in a food processor or blender and pulse until combined well.

2. Take about 1 tablespoon of the mixture at a time and roll into 1-inch balls.

3. Place balls in an airtight container, and then refrigerate or freeze them. They will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.

Kitchen Note: A simple, delicious, and fresh-tasting snack to have while you’re on the go, these little grain-free bites will keep your brain fueled and those sweet cravings satisfied. Think of this no-guilt treat as a chocolate-mint cookie replacement, or if you’re old school, an after-dinner mint replacement.

Per serving (2 balls): 127 Calories, 3 g Protein, 24 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 1 mg Sodium, ★ Vitamin E, Magnesium, Phosphorus

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7/28/22 3:15 PM

[ healthy strategies ]

BY KELLI ANN WILSON

plant-based

protein

Healthy and affordable meat alternatives Recent events in the US and around the world have altered the food landscape in many ways. With supply chain issues and rising food costs causing uncertainty for customers, now is a great time to consider swapping in plant-based meat alternatives.

Beans and lentils

Veggie burgers

One of the easiest plant-based proteins to prepare, dried beans and lentils can be cooked in batches ahead of time, and then refrigerated for up to four days or frozen for up to three months. You can also use canned beans—be sure to grab the cans that say “no salt added” to keep sodium in check.

Beans and lentils are perfect for adding to casseroles, soups, rice, or salads. You can use beans or lentils in place of ground beef in chili, taco filling, pasta sauce, or loaded nachos.

If you’re craving a burger, there are plenty of non-meat alternatives to satisfy your cravings, from black bean to soy and everything in between. Many grocery stores have dedicated areas in the freezer section where you can find vegetarian burgers and other non-meat protein options.

Two relative newcomers to the veggie burger scene claim to offer beef lovers a more sustainable plantbased alternative. Beyond Burger is a pea protein burger that packs the sizzle of ground beef and supplies 20 grams of protein per plant-based patty.

Impossible Burger, made from soy and potato proteins, has the texture and taste of ground beef, but with more protein, less fat, and fewer calories than a patty made from 80 percent lean meat.

Tofu and tempeh Tofu is a plant-based protein made from soybeans. Extra-firm tofu is a tasty alternative to chicken. It can be baked, fried, grilled, or sautéed—you can even marinate it. Baking cubes of tofu gives it a crispy crunch that’s perfect for tossing into a stir fry or on top of a ramen bowl.

Like tofu, tempeh is made from fermented soybeans and its texture is similar to extra-firm tofu. You can often find flavored or marinated tempeh in the refrigerated section of the supermarket. Tempeh can be cut into strips, sautéed, and used in sandwiches.

Tempeh also makes a perfect base for vegetarian meatballs.

28

SELECTED SOURCES “Beyond Burger,” www.

BeyondMeat.com, 2022 • “Healthful vegetarian meal ideas,” 6/21; “Protein foods for your vegetarian child,” 6/21, Academy of Nutrition and Dietetics, www.

EatRight.org • The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019) • “Impossible Burger,” www.ImpossibleFoods. com, 2022 • “Silicon Valley’s bloody plant burger smells, tastes and sizzles like meat,” www.NPR.org

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Four more to consider q Grains like oats,

rye, wheat, and barley are excellent sources of protein that can stand on their own.

r Gluten-free grains

and grain-like products—including rice, quinoa, buckwheat, millet, and wild rice—add variety and can be used in the same way as traditional grains.

s Nuts boost

protein and add a satisfying crunch to plant-based dishes. Savory nuts like cashews and walnuts are perfect for adding to salads or grain dishes.

Use naturally sweet almonds and pecans to add protein to muffins and oatmeal.

t Nut and seed

butters can be made from a variety of plant sources—some of the most popular are almond, cashew, and sunflower seed.

These butters can be added to everything from pancake batter to smoothies.

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A FRESH LOOK AT

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