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January 2017

Edition of Taste for Life ®

FREE!

Hearty meals

Healthy resolutions for kids Meatless Mondays Rich chocolate oatmeal cookies

Nourish in your New Year!

C O M P L I M E N TA RY

J A N U A R Y 2 017

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Edition of Taste for Life®

See pages 16 & 17

12/8/16 9:39 AM

[ nutrition plus ] Vitamin

vitamin C Vitamin C is a highly effective antioxidant that may regenerate other antioxidants (such as vitamin E).

It protects DNA and RNA from free radical damage. Also known as ascorbic acid, this vitamin is essential for the synthesis of collagen—a structural component of blood vessels, bones, ligaments, skin, and tendons. Vitamin C even plays an important role in the synthesis of brain neurotransmitters, which affect mood. Results of one study suggest that vitamin C might be used therapeutically in the prevention or reduction of anxiety. Research also suggests vitamin C is involved in the metabolism of cholesterol and may positively affect cardiovascular health. Often recommended for the common cold, vitamin C has been found to shorten the duration of cold symptoms.

Do you need a supplement?

A water-soluble vitamin that’s easily damaged or destroyed, vitamin C cannot be produced in the human body. Research shows that high doses of C may protect against cataracts as well as lead toxicity. Daily supplementation with 500 milligrams (mg) of vitamin C can improve blood vessel dilation.

Because it also appears to decrease the risk for other diseases such as cancer, one recent study recommends taking as much as 1 gram of C daily, along with a diet rich in fruit and vegetable sources of this vitamin. Getting some vitamin C at each meal may be best. ● 2 J A N U A R Y

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Food Sources

Serving

Vitamin C (mg)

Kiwifruit, gold

1 fruit (86 grams)

91

Strawberries

1 cup, whole

85

Orange

1 medium

70

Grapefruit juice

¾ cup (6 ounces)

62-70

Broccoli

K cup, cooked

51

Recommended Dietary Allowance (RDA) Life Stage

Age

Males (mg/day)

Females (mg/day)

Children

1 to 3 years

15

15

4 to 8 years

25

25

9 to 13 years

45

45

Adolescents

14 to 18 years

75

65

Adults

19 and up

90

75

SELECTED SOURCES “Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial” by I.J. de Oliveira et al., Pak J Biol Sci, 1/15 • “Examining the Evidence for the Use of Vitamin C in . . . the Common Cold” by K.A. Heimer et al., J Am Acad Nurse Pract, 5/09 • “Vitamin C,” Linus Pauling Institute, www.lpi.OregonState.edu, 1/14/14 • “Vitamin C: Is Supplementation Necessary for Optimal Health?”

by F. Deruelle and B. Baron, J Altern Complement Med, 12/08

2017

12/7/16 10:21 AM

[ contents ]

january 6 health front Eggs boost vitamin E absorption • Activity protects cognition • Healthy diet may thwart cancer • More

10 hearty soups A wintertime favorite around the globe.

7

14 looking good Kickstart a slow metabolism.

18 healthy kids resolutions Wellness goals for the new year.

22 dinner on the double Tasty meatless meals.

26 quick tips Start fresh with a detox.

31 featured recipe WHOLE-GRAIN CHOCOLATE CHIP OATMEAL COOKIES

18

30 healthy pick Ginger is a stomach’s best friend.

31 market gourmet Whole-grain chocolate chip oatmeal cookies.

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

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[ covering health ] [ recipe finder ] 11 New England Fisherman’s Stew Peruvian Quinoa Stew Chicken and Peanut Soup 23 Mushroom Pasta Stuffed Sweet Potatoes Veggie Rice Bowl Coconut Curry Chickpeas 31 Chocolate Chip Oatmeal Cookies

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi 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 AND DIGITAL

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 978-255-2062 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

© JEREMY HESS

coming in

february • Food for the big game • Boosting energy • Lower cholesterol

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. 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 this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

Recipes are analyzed by Anna Kanianthra, MS, LD. 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

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[ health front ]

NEWS THAT’S GOOD FOR YOU

score the E in eggs big with game-day snacks With the National Football League playoffs kicking into high gear this month, fried foods and salty snacks may be on your weekend playlist.

But the American Heart Association says you can choose healthier game-day foods without sacrificing flavor.

Consider grilled chicken strips instead of fried wings. Opt for lean or extra-lean beef burgers, or try turkey or salmon burgers.

Use whole-wheat buns or make a lettuce wrap instead of white-bread buns.

Seasonings can make a big difference too. Chopped onions and peppers boost flavor while offering plenty of nutrients, and they can reduce your need for salt.

“Have vegetables for dipping rather than chips,” says nutrition professor Rachel Johnson, PhD. “Serve plenty of salsa and bean-based dips rather than other highcalorie dips.”

SOURCE “It May Be Time to Punt on Your Favorite Football Fare” by Robert Preidt, https://MedlinePlus.gov, 9/30/16

6 J A N U A R Y

Adding whole eggs to a colorful salad can boost your absorption of a key nutrient, according to a new study. Purdue University researchers found a four- to seven-fold increase in vitamin E absorption when three whole cooked eggs were included in the salad.

“Vitamin E is the second-most under-consumed nutrient in the average American diet, which is problematic because this fat-soluble nutrient has antioxidant and anti-inflammatory properties,” said Wayne Campbell, PhD. Previous research by the same team showed significantly higher absorption of carotenoids from a salad when eggs were included.

SELECTED SOURCES “Egg Consumption Increases Vitamin E Absorption from Co-consumed Raw Mixed Vegetables in Healthy Young Men” by J.E. Kim et al., J Nutr, 9/21/16 • “Study: Toss Eggs onto Salads to Increase Vitamin E Absorption,” Purdue University, 10/25/16

2017

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twin study shows value of exercise An interesting study of twins linked moderately vigorous physical activity to better cognition in the long term. More than 3,000 twins participated in the 25-year program, which compared cognition in pairs where one twin was more physically active than the other.

The researchers focused on exercise that was more strenuous than walking.

A moderate level of physical activity was found to be sufficient for memory protection, and the most inactive twins had significantly higher risks for cognitive impairment. Participants were 49 years old, on average, at the start of the study.

SOURCE “Midlife Physical Activity Is Associated with Better Cognition in Old Age,” University of Helsinki, 9/9/16

Did You Know?

People who bike regularly appear to have a lower risk for cardiovascular disease. Cycling for as little as half an hour a week offers some protection, while regular biking for recreation or commuting can lead to bigger health gains.

SOURCE “Recreational, Commuter Biking Linked to Lower Cardiovascular Disease Risk,” American Heart Association, 10/31/16

healthy diet may help prevent cancer Diet may help prevent many forms of cancer. To lower your risk, the American Cancer Society offers these tips: ■ Eat a healthy diet rich in plant foods.

■ Choose whole grains instead of refined grains.

■ Eat at least two and a half cups of fruit and vegetables per day.

■ Limit your intake of red meat and processed meats.

■ Maintain a healthy weight.

■ Limit your alcohol consumption.

SOURCE “Take Charge!” Tufts University Health and Nutrition Letter, 9/16

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Pacific Products Pacific makes food the way that nature intended with simple, carefully sourced ingredients for the best flavor and nutrition. You can be sure that every food that bears the Pacific name will be free of GMO’s, sourced locally whenever possible, and that every ingredient has a real purpose.

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9

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BY LISA FABIAN

hearty soups and stews too!

Travel the globe from New England to Peru with these hearty bowls of comforting soups and stews.

Perfect for the winter months, they’re nourishing, good for you, and sure to become family favorites.

© BLM PHOTOGRAPHY

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New England Fisherman’s Stew From the American Institute for Cancer Research, www.aicr.org

2 tsp extra-virgin olive oil

1. In a small Dutch oven or deep pot, heat oil over medium-high heat. Sauté onion 1 medium garlic clove, minced and garlic until translucent, about 4 minutes.

Add clam juice.

1 c bottled clam juice 1 medium onion, chopped

2 medium potatoes, peeled, cut in K-inch cubes

4 plum tomatoes, seeded and chopped

12 oz cod, cut in 8 pieces

4 oz small scallops or 4 oz other fish (halve the scallops, if large)

K Tbsp chopped fresh tarragon, or 1 tsp dried

K Tbsp chopped fresh parsley, or 1 tsp dried

Salt and freshly ground black pepper, to taste

2. When liquid boils, add potatoes and tomatoes. Reduce heat to simmer, cover, and cook for 15 minutes.

3. Add cod, scallops or other fish, tarragon, and parsley. Simmer until fish is opaque in center and flakes easily, about 4 to 5 minutes.

35 min prep time serves 4

4. Season with salt and pepper, stir, and serve.

Per serving: 242 Calories, 23 g Protein, 29 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 322 mg Sodium, HHHHH Vitamin B12, C, Selenium, HHHH Vitamin B3 (niacin), HHH Vitamin B6, Phosphorus, Potassium, HH Copper, Magnesium, Manganese, Vitamin B1 (thiamine), D, Folate, Iron, Zinc

Chicken and Peanut Soup From the TasteforLife test kitchen

Peruvian Quinoa Stew From Superfood Soups by Julie Morris ($16.95, Sterling, 2016)

2 Tbsp oil

1 yellow onion, chopped

2 garlic cloves, minced

1 Tbsp coconut oil

K tsp dried thyme

1 Tbsp minced ginger

K large white onion, diced

N tsp ground turmeric

1 tsp curry powder

1 medium carrot, finely chopped

K tsp ground black pepper

K lb butternut squash, peeled and cut into K-inch dice (about 2 c)

N tsp ground cayenne pepper

1 lb skinless and boneless chicken breast, cut into 1-inch pieces

4 c low-sodium vegetable broth

1 (28 oz) can diced tomatoes, with juices

45 min prep time serves 6

1 stalk celery, finely chopped

3 cloves garlic, minced

O lb purple, red, and/or yellow baby potatoes, cut into K-inch dice (about 2 c)

Sea salt

K c quinoa

1 avocado, chopped

4 c low-sodium chicken broth

K tsp dried oregano

N c chopped fresh cilantro

4 c packed sliced kale leaves (discard ribs)

K c smooth or chunky peanut butter

1. Warm oil in a heavy-bottomed pot over medium heat. Add onion, carrot, celery, and garlic, and cook for 5 minutes, stirring occasionally. Add potatoes and stir constantly while cooking for 2 to 3 minutes longer. Stir in quinoa, oregano, thyme, turmeric, and ground black pepper. Add butternut squash and broth. If your broth is an unsalted (or low-salt) variety, add a couple of pinches of salt; if your broth is already salted, wait until the end of cooking to season as needed.

2. Turn heat to high and bring mixture to a boil, cover pot, and then reduce heat to medium-low and simmer for 20 minutes.

3. Uncover pot and simmer mixture for 5 minutes longer, using a

50 min prep time serves 6

spoon to partially mash butternut squash to make a thicker, stew-like broth.

4. Remove pot from heat, cover it once more, and let it stand for 10 minutes to allow flavors to fully meld.

5. Taste for seasoning, and add additional salt as needed, as well as a little water if a thinner stew is preferred. Serve stew garnished with chopped avocado and cilantro.

Kitchen Note: For a superfood boost, add 2 cups of chopped, dark leafy greens— like kale or Swiss chard—to the pot in the last couple of minutes of cooking.

Per serving: 354 Calories, 12 g Protein, 51 g Carbohydrates, 8 g Fiber, 14 g Total fat (5 g sat, 6 g mono, 2 g poly), 149 mg Sodium, HHHHH Vitamin A, C, Copper, HHHH Vitamin B3 (niacin), Manganese, HHH Vitamin B6, Phosphorus, HH Vitamin B2 (riboflavin), E, Folate, K, Pantothenic acid, Iron, Magnesium, Potassium, H Vitamin B1 (thiamine), B12, Biotin, Molybdenum, Zinc

Salt and freshly ground black pepper

1. Heat oil in a large soup pot over medium heat. Add onion and sauté for 5 minutes. Add garlic and ginger and sauté for 1 minute. Stir in curry powder and ground cayenne pepper. Sauté for 1 minute.

2. Add chicken and sauté for 5 minutes, stirring frequently. Add tomatoes with their juices and chicken broth.

3. Bring mixture to a boil. Reduce heat to medium-low. Add kale. Cover pot and cook for 20 minutes. Stir in peanut butter and season to taste with salt and pepper.

Per serving: 336 Calories, 29 g Protein, 18 g Carbohydrates, 4 g Fiber, 17 g Total fat (3 g sat, 9 g mono, 4 g poly), 347 mg Sodium, HHHHH Vitamin B3 (niacin), C, Manganese, HHHH Vitamin A, HHH Vitamin B6, Phosphorus, HH Potassium, Selenium, H Vitamin B2 (riboflavin), E, Folate, Calcium, Copper, Iron, Magnesium, Zinc

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Van’s Products These days, many companies are jumping on the natural foods bandwagon. Van’s has been leading the way for years with their wheat-free, organic and all-natural breakfasts. Loyal Van’s fans know they can always count on great taste, texture and nutrition. Choosing Van’s means having confidence that you’re providing the very best for you and your family.

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[ looking good ]

BY RICH WALLACE

boost metabolism ditch the blue light at night

Did You Know?

Upping your protein intake might not lead to weight loss, but it can have a major impact on your body-fat percentage. Researchers put adults on high-calorie diets with varying amounts of protein (5, 15, and 25 percent of the diet) for eight weeks. All gained similar amounts of weight, but those eating 15 and 25 percent protein stored nearly half of the excess calories as muscle.

Those on the 5 percent diet stored 95 percent of the excess as fat.

And, as we all know, muscle mass burns more calories than body fat when we’re at rest.

SOURCE “Can Eating a High-Protein Diet Increase Your Metabolism?” by K. Aleisha Fetters, www.WomensHealthMag.com, 11/11/14

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If you’ve been scanning the Internet at night looking for weight-loss strategies, you might be sabotaging your efforts. New research shows that evening exposure to blue light— like the light from computer screens—has negative effects on metabolism.

Northwestern University scientists found that exposure to bright blue light increased insulin resistance during morning and evening exposure. But in the evening, the bright light also caused higher blood sugar levels.

Insulin resistance leads to a buildup of blood sugar, which can cause weight gain, higher body fat, and an increased risk for diabetes.

Light Matters Participants were exposed to blue-enriched light for three hours during the morning or evening. The morning group ate breakfast during that time and the evening group ate dinner. Hunger, sleepiness, and blood levels of glucose, insulin, and other metabolic markers were compared.

“Our findings show that insulin was unable to acutely bring glucose levels back to a baseline level following a meal with bright light exposure in the evening,” said researcher Ivy Cheung. “Our lighting environment impacts our health outcomes.”

Cheung also participated in an earlier Northwestern study that determined that office workers with greater exposure to natural light (via windows) slept better, got more exercise, and reported a better quality of life compared to workers with less access to natural light.

A recent Harvard Medical School study found that exposure to blue light in the evening strongly suppresses the secretion of melatonin, the hormone that regulates our circadian rhythms. That disruption appears to raise the risk of obesity.

Harvard staff recommends avoiding bright screens at least two hours before bedtime. ● SELECTED SOURCES “Blue Light Has a Dark Side,” Harvard Health Publications, 9/2/15 • “Bright Light Alters Metabolism,” Northwestern University, www.ScienceDaily.com, 5/18/16 • “Morning and Evening Blue-Enriched Light Exposure Alters Metabolic Function . . .” by I.N. Cheung et al., PLOS ONE, 5/18/16 • “Natural Light in the Office Boosts Health” by Marla Paul, www.Northwestern.edu, 8/8/14

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When it comes to good health, food is incredibly important. That’s why we’re so excited to introduce Nourish, our exclusive guide to help support you on your personal health and wellness journey.

Join Join us us on on aa journey journey to to make make wholesome wholesome food food choices, choices, improve improve overall overall health health and and wellness wellness and and find find balance balance in in your your life. life.

Nourish is not a diet; it’s a lifestyle that revolves around eating pure, nutrientdense, honest-to-goodness, real foods.

It’s designed to provide you with education, inspiration and support to help you make thoughtful food choices, explore new tastes and find balance in your life.

Our FoodE Experts and pharmacists are Nourish experts, always ready to assist you in finding foods and products that are right for you. You’ll also find our FoodE Experts and other experts hosting demonstrations with Nourish-friendly recipes and foods throughout the week. Ask a FoodE Expert or pharmacist to assist you in learning more about how Nourish can support your health and wellness needs.

Other great resources are our monthly Nourish magazine, featuring seasonal organic and natural products on promotion, recipes, educational articles and more, the Lunds & Byerlys website and our Nourish information table with upto-date information on Nourish happenings.

Join us Saturday, January 21st from 12pm – 4pm

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to sample nourishing foods and learn more about how you can Nourish in the new year!

12/8/16 4:43 PM

od is we’re , our ou on urney.

e that rientds. It’s ation, make new

ts are assist at are oodEs ations foods dE or more your

nthly asonal on ticles ebsite with urish

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Nourish lives through five simple elements that will support your wellness journey. Each step is simple and enjoyable! Find detailed information for each step at lundsandbyerlys.com/nourish.

5 Elements of the Nourish Lifestyle

CHOOSE REAL FOOD Find whole, pure foods to support a healthy lifestyle.

EAT THE RAINBOW Give your body the nutrients it needs by eating a colorful variety of foods.

Kefir Ranch Dressing with Rainbow Veggies INGREDIENTS:

1 N 1 K N N 1 2 1

cup Organic Lowfat Plain Lifeway Kefir cup Spectrum Canola Mayonnaise clove garlic, minced tsp. onion powder 20 min tsp. ground black pepper prep time tsp. Lunds & Byerlys Sea Salt serves 10 (2 Tbsp per tsp. lemon juice serving) Tbsp. parsley, finely chopped Tbsp. chives, finely chopped

DIRECTIONS: In a small mixing bowl whisk together all ingredients until smooth. Transfer to a serving container and store for up to one week.

Note: Serve with an assortment of colorful veggies

EXPAND YOUR PALATE Explore a wide assortment of fresh and wholesome tastes.

ADD A BOOST Support a healthy body with a boost of extra nutrients.

Creat Harmony Take time to slow down, find balance and eat well.

For more information visit: www.lundsandbyerlys.com/nourish

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BY ALBERT McKEON

healthy kids resolutions set goals to ensure a great start in 2017

Overseeing good pediatric health can seem like a long, often unwinnable battle, but it can, in fact, be a successful, one-day-at-a-time, goal-driven process that parents and kids can enjoy and follow.

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Sure, children will resist suggestions week, and if you can’t, definitely do it occasionally, but by collectively during the weekend. When your kids see you eating healthy foods, they’ll planning and trying to follow proven also eat healthy.” lifestyle choices and activities, houseDr. Blanchard recommends involvholds can approach the new year ing children in food prep as early as happier and healthier.

18 months old. They can help mix in“Keep expectations for kids realisgredients, and at older ages, they can tic, and be open to the same as an cook and bake. Having them serve as adult,” said Deena Blanchard, MD, “advisors” during food shopping also MPH, a pediatrician at makes them feel as if they’re part Premier Pediatrics in of the process and lessens New York City.

“When your kids the chance of them reject“With young ing healthy meals they children, a lot of see you eating healthy didn’t see coming, it is being able foods, they’ll also she said. to make choices eat healthy.”

Young children, especialand find themly, may prefer starchy foods selves, their own such as chicken nuggets and macaidentities. They spend a lot roni and cheese, but AAP suggests inof time doing what they’re told, but troducing toddlers and preschoolers what you want to do is make a child to fiber-rich fruits, vegetables, whole feel empowered.” grains, and beans. Parents can ease To help you out, we’ve collected their children into these foods by inhealth tips recommended by the troducing a new one each week and American Academy of Pediatrics not serving an abundance of them on (AAP) and reached out to other a plate, said Dr. Blanchard. experts for their thoughts. Hopefully Dr. Blanchard offers other steps these suggestions can help you and parents can take to best manage your children pursue a new year their kitchen time and ensure their that’s complete with good nutrition, kids eat healthy foods: exercise, emotional wellness, and proper sleep. ◆ Don’t be a short-

Eat Healthy

The purchasing and preparation of meals and snacks for children can be a challenging part of parenting.

Parents worry about their kids getting a proper amount of protein, fiber, calcium, and even water, while trying to prevent them from consuming an excess of carbs, fats, and sugar.

And when parents work full time, they can’t help but feel overwhelmed while trying to balance nutrition with a paucity of free time.

“It’s very hard to try to stay nutritious when you’re working and busy,” acknowledged Dr. Blanchard. “Try to eat together as a family during the

healthy snacks after they’ve eaten a reasonable share of a main course. ◆ Reduce the intake of sugary snacks and drinks. It’s key to obesity prevention and dental health. Offer snacks such as pumpkin seeds and pumpkin muffins, which are naturally sweet and filled with antioxidants. A child’s lunchbox should always consist of healthy choices.

Limit Screen Time

“This wired generation is very different than previous generations,” said John Schuen, MD, the division chief for pulmonology at Helen DeVos Children’s Hospital in Grand Rapids, MI. “They’ve known the Internet their whole lives, and tablets and smartphones are always right next to them.”

Dr. Schuen won’t deny the fun and appeal of video games and the importance of connectedness through social media and the Web. But screen time must be moderated according to age. Older children who use computers for schoolwork will obviously spend more time before a screen than younger ones will. But it’s vital that children of all ages shut off electronics “AAP also urges parents order cook. at least an hour Making sepbefore bedtime, to put down their own devices arate meals Schuen said. The to spend more time connecting for finicky light from devices with their children.” eaters isn’t tricks the body a good lesson into thinking it is dayfor children to learn. time, and it won’t prepare If a child is hungry, she won’t starve itself for rest. herself. If he refuses to eat the AAP also urges parents to put meal you made, he’ll eventually eat down their own devices to spend an apple or yogurt. more time connecting with their children. A child’s language and speech ◆ Don’t force-feed children. “Think skills are developed through consisthrough portion control in a tent verbal and nonverbal interacway that’s reasonable,” said Dr. tions between parents and children, Blanchard. Avoid words such as so it is important to keep the focus “fat” and “diet” to avoid shaming on quality time and not on techchildren, but instead guide them to nology whenever possible.

SELECTED SOURCES “Childhood Nutrition,” American Academy of Pediatrics, 3/16 • “Parents of Young Children: Put Down Your Smartphones” American Academy of Pediatrics, www.HealthyChildren.org, 5/16 • Personal communication: Deena Blanchard; John Schuen; Carolyn Dean; Cherie Corso, 11/16

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continued from page 19

Dr. Blanchard recommends involving children in food prep as early as 18 months old. They can help mix ingredients, and at older ages, they can cook and bake.

Get Those Zzzz’s “Sleep is crucial to growth,” said Dr. Schuen, a father of four children.

“When a schoolkid doesn’t get enough sleep, he’s cranky. Lack of sleep also impacts the ability to focus during the day. It becomes difficult to absorb learning, and it’s harder to control themselves—they get fidgety.”

Aside from shutting off devices and sticking to a set bedtime, parents could consider giving their children a dose of magnesium, according to Carolyn Dean, MD, ND, a children’s health, diet, and nutrition expert.

When children are excited—say, around holiday season—their adrenal glands work overtime and impede sound sleep. Magnesium is known as the anti-stress, anti-anxiety mineral and is a natural sleep aid, she said.

Don’t Forget to Have Fun! All these steps may seem like a lot to strive for. But if ensuring your children’s health is stressful and tiring, just take a step back and have fun. That’s what parenting blogger Cherie Corso does: “Have dance parties. Put on some music and get the kids moving.” ●

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[ dinner on the double ]

BY EVA MILOTTE

Hungry, but don’t have time to prepare a big meal? Let these easy suggestions guide you to fast and flavorful dishes.

meatless mondays take a night off from meat

It began back in 2003: a movement that’s going strong in 44 countries, including the US. The challenge: Make meatless and vegetarian dishes part of everyday culture and cuisine.

Not only is skipping meat one day a week a great choice for your health, but eating plant-based foods is easier on the planet as well. Join this growing worldwide food revolution by making your Mondays meatless too.

The following vegetarian dinner ideas make great use of satisfying meat substitutes. No one will miss the meat with hearty choices that can stand on their own in a dish, including healthy favorites such as mushrooms, legumes, eggs, and nuts.

SOURCE “It’s Worldwide!” www.MeatlessMonday.com, 2016

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Mushroom Pasta

Stuffed Sweet Potatoes

Veggie Rice Bowl

Coconut Curry Chickpeas

Your favorite pasta

Whole baked sweet potato, halved

Cooked brown rice

Canned chickpeas

Sliced shiitake mushrooms

Chopped walnuts

Asparagus

Dried cranberries

Chili paste

Dried thyme

Sautéed spinach

Soy sauce

Grated fresh Parmesan cheese

A drizzle of extra-virgin olive oil

Stir-fried vegetables

A fried egg

Chopped broccoli

Canned coconut milk

Curry powder

Chopped cilantro

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KIND Bars KIND bars are delicious snacks for a heart-healthy diet. Consider KIND your new go-to snack bars — they’re all-natural, gluten-free, wheat-free, dairy-free, low in sodium with no trans fats. These snack bars are a great source of fiber and are kind to your body, taste buds and the world!

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[ quick tips ]

BY DAVE CLARKE

new year, fresh start top tips for a successful detox 26  J A N U A R Y

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Do you want to kick off 2017 a little bit lighter?

Most detox regimens focus on giving your liver a helping hand since that’s the organ responsible for cleansing and purging most of the toxins your body accumulates over time.

Try these detox strategies for a healthier you in 2017: 1) Load up on the good stuff . . .

3) Try this herbal helper

Fruit and vegetables require less processing work on the part of your liver and are rich in antioxidants. Go organic to avoid adding insult to injury in the form of toxic chemicals (pesticides, fungicides, and herbicides) in your food.

Many fruits and veggies are naturally abundant in vitamin C and carotenoids (such as beta carotene), nutrients that support liver function. Good choices for a detox include dark green leafy vegetables like kale and spinach, artichokes, avocados, beets, broccoli, Brussels sprouts, cabbage, cauliflower, green beans, berries, cherries, and citrus.

People have been using milk thistle as a liver tonic for millennia. The herb contains an active ingredient called silymarin, which protects liver cells. A recent animal study showed that the extract also helped reduce insulin resistance and inflammation, suggesting potential effectiveness for treating metabolic syndrome. Metabolic syndrome is a cluster of conditions—including increased blood pressure, high blood sugar, excessive abdominal fat, and abnormal cholesterol levels—that occur together and increase your risk of heart disease, stroke, and diabetes. A typical recommended daily dose is 200 milligrams (mg) to 400 mg, but your healthcare professional can guide you specifically.

2) . . . and steer clear of the rest Foods high in fat or protein require your liver to work harder, so minimize these foods during a detox. It takes extra effort for your liver to process fatty meats. Choose lean proteins such as fish or skinless turkey or chicken.

Dairy products, hydrogenated vegetable oils (found in margarine), and processed or baked foods should be limited or avoided on a detox. Also avoid artificial sweeteners, food coloring or flavoring, and preservatives in your foods.

Alcohol and caffeine, which put extra stress on your liver, should be moderated or eliminated during a detox. Nutritionist Ann Louise Gittleman, PhD, CNS, suggests replacing coffee with dandelion root tea or ginger tea. One of the “fat flush” tips recommended in her book The New Fat Flush Plan is unsweetened cranberry juice diluted in water to help eliminate water retention and to cleanse wastes from the lymphatic system. She recommends filling two empty 32-ounce bottles with 4 ounces of unsweetened cranberry juice and 28 ounces of water and drinking eight 8-ounce glasses of this cran-water throughout the day.

4) Focus on fiber Dr. Gittleman recommends drinking 8 ounces of hot water with lemon before breakfast to aid in elimination. She also recommends upping fiber intake as most Americans consume less than half of the recommended amount of fiber we need each day—25 grams for women and 35 grams for men.

Fiber contributes to weight loss because it keeps you feeling full and aids in regular bowel movements. Highbran cereal fiber may irritate some people as it passes through the gut, but the fiber in oats, fresh fruit, and vegetables is easier on the intestinal lining.

Numerous studies show that flaxseeds effectively tamp down appetite as they speed up elimination. Try adding a couple of tablespoons of flaxseeds, chia seeds, or hemp seeds to your diet. “All three seed types provide soluble and insoluble fiber to help maintain regularity and provide satiety to meals and snacks,” says Dr. Gittleman.

Get creative about how you ingest your fiber. Sprinkle ground flaxseeds on yogurt, oatmeal, cottage cheese, or apple sauce.

Remember: Your body is naturally a detoxifying machine, working to keep you toxin-free 24/7. Sometimes, though, it needs a little help, and a New Year’s detox is a perfect way to begin the new year. ●

SELECTED SOURCES “Flaxseed Dietary Fiber Supplements for Suppression of Appetite and Food Intake” by S. Ibrugger et al., Appetite, 2012 • “From Medical Herbalism to Phytotherapy in Dermatology: Back to the Future” by A.M. Dattner, Dermatol Ther, 2003 • The New Fat Flush Plan

by Ann Louise Gittleman, PhD, CNS ($25, McGraw Hill, 2016) • “Silymarin Ameliorates Metabolic Dysfunction Associated with Diet-Induced Obesity . . .”

by M. Gu et al., Front Pharmacol, 9/28/16

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[ health strategies ]

BY LYNN TRYBA AND LISA FABIAN

Many people start to feel out of sorts as the hours of daylight begin to decline in the fall. While 10 to 20 percent of the American population suffers from the “winter blues,” about 5 percent of us, many of whom live in northern latitudes, experience a more serious condition called seasonal affective disorder, or SAD for short.

(While SAD usually strikes in the fall and winter, in less common cases it occurs in the spring or summer.)

beyond winter blues ways to combat SAD

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Those with the more common form of this mild to moderate depression can feel it coming on like clockwork in October, and they know it won’t loosen its grip until around April. During this time, those with SAD often crave sweets and carbs, and experience bouts of anxiety, irritability, sadness, social withdrawal, lack of concentration, lethargy, loss of libido, and a desire to sleep.

Researchers have found that people with SAD have about 5 percent less serotonin circulating in their brains during winter than in summer, which can contribute to depressive symptoms. The reduced level of sunlight also results in the body’s producing less of this mood neurotransmitter.

Another contributing factor includes the body’s increased production of melatonin, a sleep-related hormone.

This results in circadian rhythms being out of sync, adding to the seasonal depression.

Look to the Light Many people with SAD find relief through the daily use of special light boxes that provide a light intensity of 10,000 lux (a sunny day measures 50,000 lux). The bright-light therapy suppresses the brain’s secretion of melatonin.

A user typically sits about 12 to 18 inches away from the light box in the morning while eating breakfast, reading, or working on the computer for 30 minutes. It’s important not to look directly into the light.

Clinical improvement typically occurs within one to two weeks. Light thera-

py’s been found to be as effective as selective serotonin reuptake inhibitors, with fewer side effects. However, it may not be suitable for people with certain conditions, including bipolar disorder. Those with diabetes or eye conditions should check with their healthcare practitioners before using light therapy.

Those who know they battle SAD annually can start light therapy in early autumn before the onset of symptoms.

Did You Know?

• Four out of five people who experience SAD are women.

• People typically get SAD for the first time somewhere between ages 20 and 30, although symptoms can occur earlier.

Herbal Therapy Depression is a serious illness, so seek professional help if your symptoms are severe. But for those with mild to moderate symptoms, St. John’s wort (Hypericum perforatum) may be useful.

This herb produces effects similar to those of selective serotonin reuptake inhibitors like Prozac, which gradually boost serotonin levels in the brain.

Numerous studies support the use of St. John’s wort for SAD. In controlled clinical studies, St. John’s wort produced significant improvement in depression without the side effects of conventional antidepressants. When combined with light therapy, the herb significantly improves symptoms.

Be patient: it can take several weeks for the benefits to build, although some people notice an immediate change for the better.

Discuss supplementation with your healthcare practitioner, as St. John’s wort may interfere with antidepressants and other prescription drugs. ●

Uplifting Scents Aromatherapy experts suggest those with SAD try the following essential oils: basil and rosemary to help clear fatigue; clary sage, grapefruit, and lemon to elevate mood.

Natural Mood Boosters Taste for Life editorial advisor and author of Natural Highs Hyla Cass, MD, recommends aerobic exercise and consumption of essential fatty acids (flax and fish oils) to support brain function and mood.

SELECTED SOURCES The ABC Clinical Guide to Herbs by Mark Blumenthal ($79.95, Thieme, 2010) • “Aromatherapy: Seasonal Affective Disorder” by Brenda Stansfield, www.HerbCompanion.com, 9/15/09 • National Geographic Desk Reference to Nature’s Medicine by Steven Foster and Rebecca L. Johnson ($40, National Geographic, 2006) • “Natural Remedies for Treating Depression” by Hyla Cass, MD, Alt Comp Ther, 8/07 • “Seasonal Affective Disorder” by S.L. Kurlansik and A.D. Ibay, American Family Physician, 12/1/12 • “Seasonal Affective Disorder: Bring on the Light” by Michael Craig Miller, MD, Harvard Health Blog, www.Health.

Harvard.edu/blog, 12/21/12 • “Seasonal Depression ‘Caused by Increased Levels of Serotonin Transporter Protein’” by Honor Whiteman, Medical News Today, 10/25/14 • “St. John’s Wort Relieves Symptoms of Major Depression, Study Shows,” Wiley-Blackwell, 10/13/08

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[ healthy pick ] Ginger

Did You Know?

Ginger has proven its efficacy in easing many kinds of nausea, from indigestion to morning sickness and motion sickness, and even nausea caused by anesthesia or chemotherapy.

Nutrition Facts Serving Size

1 tsp, raw (2 grams) Amount Per Serving

Calories

1.6

Protein

0.1 g

Fat

0.1 g

Carbohydrates

1.4 g

Fiber

0g

NUTRIENTS: Potassium, omega-6 fatty acids, potent anti-inflammatory compounds called gingerols

SELECTED SOURCES The Encyclopedia of Healing Foods by Michael Murray, ND, and Joseph Pizzorno, ND, with Lara Pizzorno, MA, LMT ($39.95, Atria, 2005) • Healing Spices by Bharat B. Aggarwal, PhD, with Debora Yost ($24.95, Sterling, 2011)

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© JEREMY HESS

[ market gourmet ] Recipe

Chocolate Chip Oatmeal Cookies From Baking with Whole Grains by Valerie Baer ($22.99, Good Books, 2015)

K c (1 stick) unsalted butter, room temperature K c brown sugar, packed K c sugar 1 large egg, room temperature K tsp vanilla extract 1 c rolled oats K c whole-wheat pastry flour K c whole-wheat bread flour K tsp baking powder K tsp baking soda K tsp salt K c unsweetened cocoa powder 6 oz (60-percent cacao) chocolate chips O c chopped walnuts or pecans, toasted lightly for extra flavor

35 min prep time

makes 3 dozen cookies

1. In a mixing bowl, cream together butter and sugars.

Beat in egg and vanilla.

2. Place rolled oats in blender or food processor. Grind until powdery. Now you have oat flour.

3. In another mixing bowl, mix oat flour, both whole-wheat flours, baking powder, baking soda, salt, and cocoa powder.

4. Stir flour mixture into butter mixture by hand. The dough will be stiff. Add chocolate chips and nuts. Stir again—the dough is very stiff!

5. Use a cookie scoop to make tablespoon-sized balls.

Place on a parchment-lined baking sheet.

6. Bake in a preheated 350° oven for 10–13 minutes, until edges are set up and middle is slightly gooey. Allow cookies to sit on baking sheets for 2 minutes before removing to a wire rack to finish cooling.

Kitchen Note: These cookies are quite rich with chocolate.

If you prefer a milder chocolate flavor, omit the dark cocoa powder and grate a 6-ounce milk chocolate bar on a fine grater/zester and stir that in instead.

Per serving (2 cookies): 175 calories, 3 g Protein, 25 g Carbohydrates, 3 g Fiber, 8 g Total fat (5 g sat, 3 g mono), 50 mg Sodium, ★★ Manganese, ★ Copper

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