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Anti-Inflammatory

Reboot S E E PAG E S 8 , 9 & 1 7

Meal Prep Sundays Plant-Based Protein

Enter to win $100 with the 21 Day Nourish ­Challenge!

Learn more on page 4

COMPLIMENTARY

JANUARY 2019

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Edition of Taste for Life

®

Detox Ideas

12/11/18 5:17 PM

[ nutrition plus ]

folate

Vitamin

This B vitamin is known as folate when it occurs naturally in foods, and as folic acid when the synthesized version is added to fortified foods or taken as a supplement.

Our bodies need folate for energy and the formation of red and white blood cells. It is also necessary for metabolizing and maintaining normal levels of homocysteine, an amino acid that, at elevated levels, has been linked to an increased risk of atherosclerosis. Folate may ease depression and anxiety.

Folate supports periods of rapid cell growth and division, such as those that take place during pregnancy and infancy. Studies show that 400 micrograms (mcg) of folic acid taken daily in early pregnancy may not only prevent birth defects but also guard against pregnancy-related anemia and premature birth.

Many health practitioners recommend that women of childbearing age take a daily folic acid supplement, which is best absorbed when combined with vitamins B12 and C. ● SELECTED SOURCES “Folate,” Office of Dietary Supplements, NIH Clinical Center, National Institutes of Health, http://ods.od.nih.gov/factsheets/folate/, 10/4/18 • “Folic acid,” Linus Pauling Institute, http://lpi.oregonstate.edu • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)

Food Sources

Serving Size

Folic Acid or Folate (mcg)

Fortified breakfast cereal Lentils, cooked Garbanzo beans, cooked Asparagus, cooked Spinach, cooked Lima beans, cooked

1 cup K cup K cup K cup K cup K cup

200–400 mcg 179 mcg 141 mcg 134 mcg 132 mcg 78 mcg

Recommended Daily Dietary Allowance LIFE STAGE

AGE

Children

1–3 years 4–8 years 9–13 years 14–18 years 19 and older __ __

Adolescents Adults Pregnant Women Breastfeeding Women 2 J A N U A R Y

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MALES

FEMALES

150 mcg 200 mcg 300 mcg 400 mcg 400 mcg __ 600 mcg __ 500 mcg

2019

12/3/18 8:57 AM

[ january contents ] seeds of change better protein bars

22

6 pomegranate, apricot, and salted cashew chocolate bark

© BLM PHOTOGRAPHY

13

healthy living

recipes you’ll love

6 health front

5 market gourmet

Fitness trackers help runners • Colorful fruits reduce risk of memory loss • Whole grains deter Type 2 diabetes • More

18 health strategies Relieve aches and pains, naturally.

20 healthy family

Baked Stuffed Acorn Squash

12 Moroccan food Spices, citrus, fresh herbs, and more.

26 let’s get cooking Meal prep makes weekday dinners a cinch.

Easy ways to move more in the New Year.

28 quick tips Detox for a fresh start.

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

EVENTS CALENDAR Starting Fresh in 2019

JAN 3 & JAN 10 Chicken and Veggie Stir Fry, recipe on page 17 JAN 17 & JAN 31 Anti-Inflammatory Reboot Beverage, recipe on page 17

Take the 21 Day Nourish Challenge to win $100!

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Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com CLIENT SERVICES DIRECTOR – RETAIL

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Bob Mucci, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com

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That’s eating why we’re simple and enjoyable!

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Find whole, pureyour foods to Explore support body the nutrients needs by of fresh and a wideitassortment throughout the week. Ask a FoodE orGive Nourish experts, always ready to assist designed to provide you with education, exclusive guide to help support you on a healthy lifestyle. eating a colorful variety of foods. tastes. wholesome pharmacist to assist you in learning more 5 Elements of the Nourish Lifestyle in finding and make products that are inspiration and support tofoods help you your personal health andyou wellness journey. about how Nourish can support your you. You’ll also find thoughtful right food for choices, explore new our FoodEs Nourish throughneeds. five simple elements that Nourish is nothealth, a diet; food it’s a is lifestyle thatandlives health wellness When it comes to good andbalance other experts hosting demonstrations tastes and find inwill your life. your support wellness journey. Each step is revolves around pure, nutrientincredibly important.

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Kelli Ann Wilson Michelle Knapp

NOURISH THURSDAY DEMOS

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.

EDITORIAL ASSISTANT

FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

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); ©2019 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

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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[ market gourmet ] Recipe

Baked Stuffed Acorn Squash From the TasteforLife test kitchen

2 acorn squash

1. Preheat oven to 400°.

1 Tbsp unsalted butter, melted

2. Cut each squash in half crosswise

N tsp salt

V tsp black pepper

1 Tbsp olive oil

1 lb turkey or chicken sausage links (casings removed)

1 leek, chopped (white and light green parts only)

2 apples, cored and chopped

N tsp dried sage

N c dried cranberries

N c chopped walnuts

1 Tbsp maple syrup, optional

90 min prep time

4

serves and remove seeds with a spoon. Cut a thin slice off bottom of each squash half.

(This helps it stand upright during cooking.)

Brush insides of squash halves with melted butter. Sprinkle salt and pepper over. Place squash halves cut-side down in a large roasting pan. Bake for 40 minutes to 1 hour, depending on size of squash halves, until tender when pierced with a fork. Reduce oven temperature to 375°.

3. Heat oil in a large pan set over medium heat. Add sausage and sauté for 5 minutes, breaking it up into small pieces with a large spoon. Add leek, apples, and sage and sauté for another 7 to 10 minutes, until apples are tender.

Stir in cranberries, walnuts, and maple syrup, if using.

4. When squash is tender, turn halves upright in roasting pan. Evenly stuff each half with sausage mixture.

5. Bake, uncovered, for 10 to 15 minutes, until filling is slightly browned.

Per serving: 540 Calories, 21 g Protein, 52 g Carbohydrates, 7 g Fiber, 30 g Total fat (7 g sat), 871 mg Sodium, HHHHH Vitamin B6, HHHH Vitamin B3 (niacin), Phosphorus, HHH Vitamin B1 (thiamine), B2 (riboflavin), C, HH Vitamin B12, Iron, Magnesium, Potassium, H Vitamin K, Calcium, Folate, Zinc

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11/27/18 2:59 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

a flying start to 2019?

If you’re hoping to get your new year off to a quick start, a fitness tracker may be a reliable aid. The wearable devices record your activity level and may help you sleep better and improve your health. They come in a variety of styles, including clip-ons, bracelets, and watches. Some include heart-rate monitors, some are waterproof for swimmers, and some track calories burned.

A new study determined that the popular Fitbit Flex has “good to excellent reliability” for showing running speed.

Participants ran on a treadmill in four-minute intervals with Fitbits on both arms. They increased their speed in each four-minute segment. The researchers found a difference in accuracy of less than 1 percent at the various speeds. But the difference between the measurements from the right and left arms was a bit higher, so always wear it on the same arm for consistent recordings.

While fitness-tracking devices are not 100 percent accurate, “it’s great to know they are a reliable way of tracking physical activity,” said researcher Joanne Kemp, PhD. “Knowing that will hopefully encourage runners to keep training and even motivate others to start.”

SELECTED SOURCES “The best fitness trackers of 2018,” www.PCMag.com, 11/20/18 • “Fitbits go the distance in running study,” La Trobe University, 11/27/18

6 J A N U A R Y

2019

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eat whole grains for diabetes prevention Eating whole grains was found to help deter Type 2 diabetes in a new study. Participants who ate three servings a day of bread or cereals made from grains such as whole wheat, rye, or oats were up to 40 percent less likely to develop the disease compared to those who ate little.

The study followed more than 55,000 people for 15 years.

“Whole grains may be one of the most important food groups for the prevention of Type 2 diabetes,” the authors concluded.

SELECTED SOURCES “Higher whole-grain intake is associated with lower risk of Type 2 diabetes among middle-aged men and women . . .” by C. Kyro et al., Journal of Nutrition, 9/1/18 • “Wellness made easy,” Wellness Letter, University of California, Berkeley, 12/18

berries, greens tied to better memory

Eating colorful fruits and vegetables has been linked to a lower risk of memory loss in men.

Leafy greens, dark orange and red vegetables, berries, and orange juice appeared to boost thinking and memory skills. Researchers tracked diet and health results from more than 27,000 men with an average age of 51 at the beginning of the study.

“One of the most important factors in this study is that we were able to research and track such a large group of men over a 20-year period of time, allowing for very telling results,” said researcher Changzheng Yuan, ScD, of the Harvard T.H. Chan School of Public Health.

Participants were divided into five groups depending on their self-reported fruit and vegetable consumption. The highest group ate about six servings of vegetables per day and three servings of fruit; the lowest sector ate about two servings of vegetables and half a serving of fruit.

Men who ate the most vegetables were 34 percent less likely to develop poor thinking skills than those who ate the least. Men who drank orange juice every day were 47 percent less likely to decline compared to those who drank little.

SOURCE “Orange juice, leafy greens and berries may be tied to decreased memory loss in men,” American Academy of Neurology, 11/21/18

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The Whole30 is a nutritional program that emphasizes eating real foods. During the 30 days, participants remove all of the potentially inflammatory foods and beverages — such as sugar, grains, soy, dairy and alcohol or anything with ­unpronounceable ingredients — and focus on eating three clean meals a day.

Primal Kitchen Bars & Salad Dressing The team at Primal Kitchen believes every meal should be uncompromisingly delicious, which is why they’ve created an entire line of Whole30 Approved sauces, dips and dressings.

Whether you’re whipping up a simple salad, roasting veggies, ­marinating chicken or slow cooking ribs, there’s never been an easier way to create countless combinations of delicious and nutritionpacked dishes all while keeping it compliant.

C ­ ollagen Bars

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Dressings

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Cece’s Veggie Co.­ Vegetable ­Zoodles

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Yai’s Thai

Pederson’s

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buy one, get one FREE

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8

JANUARY 2019

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SALE GOOD THROUGH JANUARY 31, 2019

12/10/18 1:54 PM

We offer many products that support the Whole30 nutritional program.

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4 /$5.00

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Cashew & A ­ lmond Butters

$9.99

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Bragg Apple Cider Vinegar

$5.99

To learn more visit Whole30.com

Nutpods

Dairy-Free C ­ reamers

2 /$5.00

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GT’s

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Nutiva

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SALE GOOD THROUGH JANUARY 31, 2019

JANUARY 2019

9

La Famiglia DelGrosso

Bellucci

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100% Italian Extra Virgin Olive Oil

buy one, get one FREE

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10

JANUARY 2019

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Imagine

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SALE GOOD THROUGH JANUARY 31, 2019

12/10/18 9:23 AM

Kodiak Cakes Products Kodiak Cakes uses 100% whole grains because they taste better and are full of fiber, B vitamins and antioxidants to give you the long-lasting energy you need to explore your frontier — wherever that may be. Their whole grain baking mixes make the perfect take-anywhere snacks or mid-day treats.

Power Cakes and Waffles make a filling, nutritious breakfast, with protein to power you through busy days and big adventures.

$3.99

Save up to $2.00 14 – 24 oz. and 10 ct.

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Runamok Maple Maple Syrups This is a recipe that is easy to throw together for a Tuesday night but elegant enough for ­Valentine’s dinner. You can reserve some of the glaze to have on hand as extra sauce at the table.

$10.99

Broiled Salmon with Infused or Barrel-Aged Maple and Dijon

Save $4.00 8.45 – 12.7 oz.

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INGREDIENTS:

TO PREPARE:

2 4 ounce pieces 60 South Antarctic Salmon

Preheat your broiler and line a broiler pan with tin foil. Put a thin coat of oil on the tin foil to prevent the salmon from sticking. Place the salmon on the pan, flesh side up. Mix the mustard, syrup and oil together and brush over the top of the salmon in a thick glaze. Season with salt and pepper.

1 Tablespoon Dijon mustard 3 Tablespoons Runamok Maple ­Ginger Root Infused Maple Syrup or Aged in Bourbon Barrels Maple Syrup 1 teaspoon vegetable oil Salt and pepper

Place under the broiler until the fish is just barely cooked through and the glaze has become brown and bubbly – 5 to 10 minutes. (Cooking time will depend on the thickness of your filet).

Serve with rice or quinoa and a green salad and any extra sauce on the side.

SALE GOOD THROUGH JANUARY 31, 2019

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JANUARY 2019

11

12/11/18 9:51 AM

BY LISA FABIAN

Moroccan Food fresh and bright flavors

© BLM PHOTOGRAPHY

12 J A N U A R Y

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12/7/18 11:04 AM

A legendary cuisine, today’s Moroccan dishes are a blend of Berber and Arabic, along with other influences. Spices, citrus fruits, olives, pickled vegetables, honey, pomegranates, dried fruits, and fresh herbs like mint and parsley add layers of flavor to stews, tagines, salads, and more. Discover what makes this food so special by trying the following mouthwatering Moroccan recipes.

Pomegranate, Apricot, and Salted Cashew Chocolate Bark

Chicken and Apricot Tagine

From The Diabetes Cookbook by Lara Rondinelli-Hamilton, RD, CDE & Chef Jennifer Bucko Lamplough ($24.95, American Diabetes Association, 2018)

K tsp ground cinnamon

K tsp ground ginger

K tsp turmeric

K tsp ground black pepper

K tsp salt

1 Tbsp olive oil

40 min prep time serves 5

From Tahini & Turmeric by Vicky Cohen & Ruth Fox ($24.99, Da Capo, 2018)

Nonstick cooking spray

20 oz vegan semisweet chocolate chunks

5 (3K oz each) boneless skinless chicken thighs

1 medium red onion, thinly sliced

O c dried apricots, chopped

3O c fresh pomegranate seeds, patted dry

O c salted cashews, roughly chopped or halved

1 tsp coarse sea salt (optional)

1. Place chocolate chunks in a large, heatproof glass bowl.

2. Fill a medium-size saucepan halfway with water and bring it to a boil over high heat. Lower heat to a simmer and place bowl of chocolate over saucepan, making sure boiling water doesn’t touch bottom of bowl.

3. Let chocolate melt, stirring frequently.

25 min prep time

serves 10

Alternatively, melt chocolate in a microwave, at 20-second intervals on standard power until completely melted, making sure to stir well each time (this will prevent chocolate from seizing).

4. In the meantime, line two 9x13-inch baking sheets with parchment paper. Combine dried apricots and pomegranate seeds in a bowl and set aside. Pour half of melted chocolate onto each lined baking sheet and spread evenly with a spatula. Sprinkle half of dried apricots, pomegranate seeds, and cashews on top of one chocolate layer, pressing gently with palm of your hand. Repeat process atop remaining chocolate on other baking sheet. If using, sprinkle K teaspoon of salt on top of each sheet.

5. Refrigerate until chocolate hardens. Break into uneven pieces.

Per serving: 365 Calories, 5 g Protein, 48 g Carbohydrates, 5 g Fiber, 22 g Total fat (11 g sat), 209 mg Sodium, HH Magnesium, Phosphorus, H Iron, Zinc

Kitchen Note: Store in the refrigerator in an airtight container for up to one week.

4 cloves garlic, minced

K c dried apricots, quartered

1K c fat-free low-sodium chicken broth

N c chopped parsley

1. In a small bowl, combine cinnamon, ginger, turmeric, pepper, and salt.

2. Add oil and a generous amount of cooking spray to a large sauté pan over high heat.

3. Season both sides of chicken thighs with spice mixture. Sear chicken on both sides until golden brown, about 3 minutes per side.

4. Add onion, garlic, and apricots and stir in with chicken. Add broth and bring to a boil. Reduce heat and simmer 15 minutes or until chicken is cooked through and internal temperature is a least 165°.

Remove chicken from pan and set aside.

5. Bring sauce to a low boil for 8 to 10 minutes or until reduced and slightly thickened. Add chicken back into sauce and stir to coat. Stir in parsley and serve.

Per serving (without quinoa, couscous, or rice): 205 Calories, 22 g Protein, 13 g Carbohydrates, 2 g Fiber, 7 g Total fat (2 g sat), 353 mg Sodium, HHHH Vitamin B3 (niacin), B6, K, HHH Phosphorus, HH Vitamin B12, H Vitamin B2 (riboflavin), Iron, Potassium, Zinc

Kitchen Note: If desired, serve this dish with quinoa, couscous, or rice.

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continued from page 13

Atlas Mountain Salad

From Orange Blossom & Honey by John Gregory-Smith ($29.99, Kyle Books, 2018)

1 red onion, finely chopped

Juice of 1 lemon

Sea salt

2 tomatoes, peeled, seeds squeezed out, and flesh finely chopped

1 cucumber, peeled, seeded, and finely chopped

1 red bell pepper, seeded, and finely chopped

O c pomegranate seeds

3 Tbsp olive oil

Small handful of fresh mint leaves

1. Put onion into a small mixing bowl. Squeeze over lemon juice and prep time add a pinch of salt—this serves will take some of the bite out of the onions. Mix well and leave for 5 to 10 minutes while you prepare all other ingredients.

25 min 4

2. Put tomatoes, cucumber, bell pepper, and pomegranate seeds in a serving dish.

Add onions and lemon juice, oil, and a small pinch of salt. Mix well.

3. Garnish with mint leaves and serve immediately.

Per serving: 167 Calories, 2 g Protein, 18 g Carbohydrates, 4 g Fiber, 11 g Total fat (2 g sat), 300 mg Sodium, HHHHH Vitamin C, HH Vitamin K, H Vitamin B6, E, Folate, Potassium

Kitchen Note: Serve this salad with grilled fish or a rich tagine, and bread to mop up the juices.

© 2017 MARTIN POOLE

14 J A N U A R Y

2019

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12/7/18 11:05 AM

Slow Cooker Sweet and Savory Moroccan-Style Tofu From Tahini & Turmeric by Vicky Cohen & Ruth Fox ($24.99, Da Capo, 2018)

1 Tbsp smoked paprika

1 Tbsp garlic powder

1 Tbsp onion powder

8 hrs 15 min prep time

2 tsp ground cumin

2 tsp ground turmeric

1 tsp salt

K tsp freshly ground black pepper

serves 6

16 oz extra-firm tofu, cut into K-inch dice

2 Tbsp extra-virgin olive oil, divided

1 (15 oz) can chickpeas, drained and rinsed

3 carrots, sliced

2 shallots, diced

15 pitted prunes, roughly chopped 15 dried apricots, roughly chopped

K c raisins

3 c low-sodium vegetable broth or water

2 c freshly squeezed orange juice

K c balsamic vinegar

N c freshly squeezed lemon juice

Sliced toasted almonds, for garnish (optional)

1. Combine smoked paprika, garlic powder, onion powder, cumin, turmeric, salt, and black pepper in a small bowl and mix well. Set aside.

2. Combine diced tofu with 1 tablespoon of the oil in a large bowl and mix well, using your hands. Add half of the spice mixture and mix again so tofu is well coated.

Š VICKY COHEN AND RUTH FOX

3. Heat a large, nonstick skillet over medium heat. Add tofu and cook for 3 to 4 minutes, stirring often, or until it starts to brown slightly.

4. Spread remaining tablespoon of oil on bottom of a 6-quart slow cooker. Add cooked tofu and remaining ingredients, except almonds. Add remaining spice mixture and stir well. Cook on High for 8 hours.

5. Garnish with sliced almonds before serving.

Per serving (with almonds): 669 Calories, 8 g Protein, 80 g Carbohydrates, 8 g Fiber, 36 g Total fat (18 g sat), 349 mg Sodium, HHHH Magnesium, HHH Phosphorus, HH Iron, Zinc, H Vitamin B1 (thiamine), B6, K, Potassium

Kitchen Note: No slow cooker? No problem. Here are the stovetop instructions: Prepare the spices and cook the tofu as noted above. Heat the remaining tablespoon of olive oil in a large soup pot. Add the carrots and shallots and cook over medium heat for 3 to 4 minutes, or until the shallots are translucent, stirring often. Add the balsamic vinegar and cook for an additional 4 minutes. Add the prunes, apricots, raisins, broth or water, orange and lemon juices, and the remaining spice mixture. Cook over medium-high heat for 5 to 7 minutes, stirring occasionally. Add the cooked tofu and chickpeas, lower the heat to Low, and simmer for 30 minutes.

J A N U A R Y 2 0 1 9  15

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12/7/18 11:05 AM

Making New Habits That Stick

BY BEKAH RIEKE, NOURISH CONSULTANT, CNHC

Happy New Year! Are you inspired to

implement a fresh start by forming some new healthy habits around food and exercise?

It can be really hard to break old habits and make new habits stick, but if you’re committed to doing so this year I would recommend some strategic planning, practice and perseverance.

The first step is to ground yourself in understanding the habit you want to break is not serving you to be the kind of person you truly want to be. We need to analyze our motivations and come to a place where the want for new habits is coming from a place of self-love as opposed to guilt. When you ask yourself, “Why do I want to break this habit?” the answer should be along the lines of, “Because I’m excited about becoming an even better version of the already awesome person that I am.”

Then make a plan that truly sets you up for success.

A powerful resource for implementing new habits is Charles Duhigg’s book, The Power of Habit. Here are some important lessons from this book:

Practice “Keystone Habits”

Some habits, once built, help people build other habits. These “Keystone habits” increase motivation and create momentum and structures for building other habits.

Duhigg’s book highlights a study in which dieters who went through the simple act of keeping a food journal were successful at losing weight. Keeping the journal was a mindfulness practice and a “Keystone Habit” that helped them identify patterns in their lives they didn’t know existed before. It also gave them the motivation to build more healthy habits around making good food choices.

Understand your “Habit Loop” and make a plan around it

According to Duhigg, habits can be broken down into a 3-part “habit loop,” which is composed of a cue, a 16

routine and a reward.

If, for example, you want to start a jogging routine be sure to provide yourself a cue by getting that jogging plan on your calendar with no other potential conflicts. Is part of your cue an emotional desire to be with others? Join a jogging club! Or perhaps you need time alone to clear your head. Clear space for this on your calendar and get rid of superfluous social engagements that are not helping you enjoy life to the fullest. Sometimes old habits need to to be eliminated to provide room for new habits. Enact a routine and make sure to jog when your calendar says you are jogging.

Then connect a reward to your new habit. Jogging usually involves a natural endorphin high but what’s the real reward? Perhaps you want to be in shape so you can go on long hikes with friends. Figure out your real motivation and recognize the reward it fulfills.

Find the fun and enjoyment in the new habits you want to form. If there’s no fun or no reward, chances are you won’t keep the habit. With some planning, practice and perseverance, you will give yourself the best chance to form new healthy habits that will stick.

Need help with your fresh start?

Try a Nourish Consultation!

Learn how Nourish can work for you with Bekah Rieke, Lunds & Byerlys’ Certified Holistic Health Coach. Bekah provides education, support and inspiration for your wellness journey.

A 60 minute session costs just $30 and is 100 percent confidential.

Visit LundsandByerlys.com /Consult or text EATGOOD to 55955 to schedule a consultation with Bekah at either the Highland Park or St. Louis Park Lunds & Byerlys.

JANUARY 2019

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12/10/18 9:24 AM

Anti-Inflammatory Reboot Turmeric contains curcumin which is known for its anti-inflammatory properties, unique flavor and golden color. This drink is a healing hot beverage when you need a little TLC for inflammation, or if you just need an immune supporting reboot.

10 min prep time

Chicken and Veggie Stir Fry

serves 2

An easy recipe for supporting a new Nourished you!

INGREDIENTS: 2 tablespoons tamari or soy sauce 2 tablespoons organic honey 2 tablespoons water 1 pound boneless, skinless chicken breasts 3 teaspoons grated fresh ginger 3 cloves garlic, thinly sliced 3 tablespoons avocado oil (divided) 2 10-ounce packages L&B Stir Fry Mix 2 teaspoons toasted sesame oil 2 teaspoons sesame seeds 2 scallions, chopped

serves

2

INGREDIENTS: 1-2 tablespoons local honey 1 lemon, juiced and strained K lime, juiced and strained N teaspoon turmeric 2 teaspoons fresh ginger, finely grated 2 cups hot water

TO PREPARE: Divide all ingredients between 2 mugs, stir and let steep for 5 minutes. Sip slowly in a quiet space with no screens on, maybe light a candle and listen to the sounds of nature.

Optional: Add K teaspoon hot red pepper flakes to the marinade for a spicy stir fry.

TO PREPARE: In a small bowl combine tamari, honey, and water. Cut chicken breast into bit-sized pieces. Grate the ginger and slice the garlic.

Heat a large skillet over high heat. Add 2 tablespoons oil and the L&B Stir Fry Mix; sauté 4 minutes. Remove vegetables from pan and set aside.

Lower heat to medium high. Add 1 tablespoon oil and chicken to skillet.

Sauté until nearly cooked through (with the insides still slightly pink), about 5 minutes. Lower heat to medium and add the garlic and ginger. Fry for 30 seconds, add the marinade, and cook for an additional minute. Add sautéed vegetables and turn the heat back up to high. Cook for an additional 1-2 minutes, stirring often, until the chicken is cooked.

Remove from heat and stir in sesame oil. Serve immediately with brown rice, garnished with sesame seeds.

JANUARY 2019

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12/11/18 9:36 AM

[ health strategies ]

BY TASTE FOR LIFE STAFF

ease the pain natural ways to get relief

We all endure pain of some kind. Sometimes it lasts only a few minutes, but some pain never seems to go away completely.

Aspirin, ibuprofen, or other nonsteroidal anti-inflammatory drugs (NSAIDs) can be effective, but natural remedies provide other options.

Arthritis • Omega-3 fatty acids can inhibit enzymes that break down cartilage.

They’ve been shown to reduce the reliance on nonsteroidal antiinflammatory drugs in patients with rheumatoid arthritis.

• Capsaicin (the compound that gives chili peppers their heat) is effective for arthritis pain. Try it in a rub-on cream. The Arthritis Foundation suggests applying it three times a day—but not near your eyes or on sensitive skin.

• Aloe vera may be taken orally for osteoarthritis. You can find it in a gel or juice form.

• Curcumin (the active ingredient in the spice turmeric) has been used in traditional medicine to treat arthritis. Research has shown it to be an anti-inflammatory that modifies immune system response.

18 J A N U A R Y

Avoid curcumin if you are on a blood thinner or are pregnant.

• Green tea contains anti-inflammatory polyphenols, making it an ideal drink for people with joint problems.

• Flaxseed is a good source of anti-inflammatory omega-3 fatty acids and can be used to lubricate joints and decrease joint pain and stiffness. It can interact with some medications, so check with your healthcare practitioner before adding it to your diet.

Headaches • Water! Even mild dehydration can have unpleasant side effects, including headaches. If you wait until you feel thirsty before getting a drink, chances are good that you’re already dehydrated.

• Herbal teas made from kava kava, passionflower, or valerian can help relieve headaches.

• Peppermint oil offers a pleasantsmelling way to relieve tension headache pain. Topical pepper-

mint oil even relieves headache pain as well as NSAIDs. • Low levels of vitamin D have been linked to high-frequency headaches.

Back pain • Alpha lipoic acid is found in every cell in the body. A supplemental boost can help relieve back pain.

• Arnica gel is great for aches and pains in muscles and joints, including the lower back. (Yes, there are joints in the lower back.)

• Glucosamine sulfate supports joint health.

SELECTED SOURCES “Aloe vera,” National Center for Complementary and Integrative Health, https://nccih.nih.gov • “Arthritis supplement and herb guide”; “Best beverages for arthritis”; “Capsaicin”; “Flaxseed”; “Turmeric for arthritis,” Arthritis Foundation, www.Arthritis.org • “Avoiding dehydration, proper hydration,” http://my.ClevelandClinic.org • Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($46.95, Wolters Kluwer, 2008) • “Oral aloe vera as a treatment for osteoarthritis . . .”

by David Cowan, British Journal of Community Nursing, 9/27/13 • “Peppermint oil in the acute treatment of tension-type headache” by H. Göbel et al., Schmerz, 6/16 • “Vitamin D deficiency in patients with chronic tension-type headache . . .” by S. Prakash et al., Headache, 2017

2019

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12/7/18 12:30 PM

Add probiotics to your favorite smoothie and help support your immunity and digestive health*

Expiration Date: 3/31/19

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12/3/18 11:06 AM

[ healthy family ]

BY KELLI ANN WILSON

get moving! help your family be more active in the new year

Regular exercise can help prevent chronic diseases, keep weight in check, improve sleep, and relieve stress.

Experts recommend at least 30 minutes of moderate activity each day for adults, and 60 minutes for children. If your family is falling short, these strategies can help get you moving again.

Just For Kids The statistics make one thing clear: Children in the US aren’t exercising enough. Fewer than half of kids ages 6 to 11 are getting 60 minutes per day, with a dismal 8 percent of kids ages 12 to 15 hitting that goal.

Here are some ideas for making fitness fun. n T oddlers and preschoolers love to run, climb, and play, so taking them outside—into the backyard or to a playground—will boost their activity levels. They also love to help with household chores, which is a win-win for parents! n S chool-aged kids enjoy playing games, whether sports or social games like hide-and-seek or tag. They may need an adult to help facilitate their activities (teach them how to throw, swim, etc.). They also love gadgets, so consider buying an inexpensive pedometer for them. Structured exercise classes might include martial arts, dance, or yoga. weens and teens have the focus and endurance n T to engage in more sustained or repetitive activities, like cycling or jogging. They also have more opportunities to take classes and play organized sports.

Teens need to feel like they have some control over their lives, so give them several choices.

Kids this age also have the strength and patience to do more physically taxing chores like raking and vacuuming. Housework can be incentivized with allowance or other rewards.

SELECTED SOURCES “10 ways to exercise as a family: Staying fit—and having fun—together” by Aviva Patz, www.Parents.com • “The busy parent’s guide to exercise motivation” by Alice Oglethorpe, www.WebMD.com, 5/31/16 • “Go outside and play: Tips to get kids moving” by Cari Nierenberg, www.LiveScience.com, 5/3/16 • “Stay active as you age” by Jordan Bahnsen, Des Moines University, www.dmu.edu, 10/7/14

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2019

12/7/18 11:11 AM

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Coupons not properly redeemed will be voided. Void if copied, sold, exchanged or transferred. NO DOUBLING. Retailer: Frontier Co-op will reimburse you the face value of this coupon plus 8¢ handling, provided you and your customer have complied with the terms of this offer. Any other use constitutes fraud. Cash value: 1/100¢. Send coupons to: Frontier Co-op 1541, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001 SO18TA

S I M P LY O R G A N I C . C O M

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11/6/18 10:30 AM

BY ALBERT McKEON

Seeds of change Protein bars shift toward healthier choices

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2019

12/10/18 1:43 PM

Protein bars have become a go-to option not just for athletes but for almost anyone who needs a quick nutritional hit. They aim to provide energy, stop the stomach from growling, and help with weight management.

The move toward healthier protein bars has been a welcome one. Nuts, soy, pea protein, flax and chia seeds, and grain proteins from rice and quinoa have definitely upped the nutritional value.

The protein bar market in the US was valued at $837 million at last count, and the global market is predicted to see compound annual growth of nearly 4 percent by 2023. As with anything that grows, the protein bar itself is evolving as more people expect different things from the product.

Higher Quality One thing’s for sure: Consumers can expect protein bars to emphasize healthier ingredients while remaining a source of convenient energy.

This change has come about as some bars have fallen under the microscope for not being as healthy as advertised.

The health and sports insurer Protectivity, for example, researched 56 protein bars and found that a third of them had more fat than a popular brand of doughnut while 10 of them had more sugar than the glazed treat.

Fortunately for us, that’s not the entire protein bar market. Recognizing that many parents give their children a protein bar as a snack, the food manufacturer Kind in 2018 launched a new line of lower-sugar granola bars for children. The bars feature a blend of oats, sorghum, and quinoa.

Plant Power Other brands are also trying to demonstrate that their protein bars are nutritious options. The runaway success of protein bars has prompted some companies to tweak their products as they hope to capitalize on the idea that you can’t have too much of a good thing.

Protein bites and balls offer a new shape to digest but essentially have the same ingredients as protein bars. These bites and balls are small enough to feel more like a snack than a bar does. They also feel like a boutique product of sorts, enabling manufacturers to try bold ideas and flavors.

Time will tell if the protein bar market continues to diversify as it grows, and if the truly healthy products push out the less healthy ones. ● SELECTED SOURCES “The fitness food index,” www.Protectivity.com • “Global protein bar market,” www.ResearchandMarkets.com, 2/18 • “Kind launches chewy granola bar range for children’s lunchboxes,” www.FoodBev.com

Rating the Plant Milks Plant milks also make great snacks. McGill University researchers compared the nutritional value of popular plant milks and found that while cow’s milk rated higher than any of the alternatives, several plant-based options scored very well.

■ Soy milk was found to have the “most balanced nutritional profile” of the alternatives.

■ Coconut milk may help reduce levels of LDL cholesterol. It has little or no protein, however.

■ Almond milk is rich in fatty acids that can aid in weight loss and weight management, and it can help reduce LDL cholesterol.

■ Rice milk was found to be a good alternative for people with allergy issues related to soy, almonds, or lactose, but it was rated as the least nutritious of the four plant milks tested.

SELECTED SOURCES “How well do plant based alternatives fare nutritionally compared to cow’s milk?” by S. Vanga and V. Raghavan, J Food Sci Technol, 1/18 • “Nutritionally speaking, soy milk is best plantbased milk,” McGill University, 1/29/18

J A N U A R Y 2 0 1 9 23

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12/11/18 11:27 AM

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12/10/18 9:26 AM

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25

12/10/18 9:26 AM

[ let’s get cooking ]

BY EVA MILOTTE

meal prep Sunday save time during the week

No one likes coming home after a busy day to an empty fridge and nothing to eat.

If you can spare a few hours to prep food over the weekend, weekday dinners will be that much easier.

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Preparation Is Everything The hardest part of meal prep is finding time for it. Setting aside an hour or two on Sunday makes the most sense, since it’s a day many have off. Even if all you can manage is a shopping trip, buying groceries over the weekend will save you precious moments during the week.

Before heading to the store, plan out your meals. Select recipes that are easy to double, so there’ll be leftovers for lunches and dinners.

Cook extra when making staples such as pasta and rice. Leftover pasta from a meal of marinara and meatballs can be made into a pasta salad later in the week. The same goes for rice. Make a rice curry one day, save some of the plain rice, and use it in a stir-fry the following day.

Roast a chicken on Sunday, and use leftover meat for fajitas on Monday and chicken piccata on Tuesday. If a recipe calls for a sauce, make it on Sunday and dinner will be a snap to assemble on weekdays.

2019

12/10/18 12:36 PM

Your Friendly Freezer and Fridge Freeze soups, broths, sauces, and smoothies for later use.

Freeze premade, singleportion meals and snacks like mini frittatas, muffins, veggie burgers, meatballs, and burritos. They’re easy to reheat on a busy night. Freeze citrus zest. It lasts indefinitely, thaws quickly, and adds lots of flavor to soups and sauces.

On Sunday, prep as many vegetables as you can. Store them in the fridge in plastic bags or glass and plastic containers fitted with lids. You’re more likely to work with pre-cut veggies if they’re waiting to be used. Wash all produce first, and then peel everything that needs peeling. Performing these actions in steps is easier and helps save time. There’s a reason restaurants do this too: It’s for efficiency.

Consider roasting a large pan of veggies on Sunday. Use them in pasta, salads, or sandwiches. Make hard-boiled eggs for grab-and-go snacks or to toss into salads. Employ the use of slow cookers, rice cookers, and pressure cookers to do some of the work for you.

Last, don’t forget to label items for the freezer or fridge for future identification. Organize your refrigerator by putting the prepped items you’ll use first in the front.

When the week starts, you’ll be glad you spent some extra time on the weekend prepping healthy meals. ● SELECTED SOURCES “6 meal prep hacks for busy weekends” by Melissa, www.EverydayMealPrep.com, 1/25/18 • “10 things I learned from prepping all my meals on Sunday” by Heath Goldman, www.RealSimple.com, 2018 • “25 tips to cook once, eat for a week” by Olivia Tarantino, www.EatThis.com, 3/1/16

Spicy Peanut and Lime Noodles with Chicken From Uncomplicated by Claire Tansey ($24.95, Penguin, 2018)

30 min prep time serves 4

K c natural peanut butter

N c very hot water

N c fresh lime juice

1. To make Spicy Peanut Sauce: Combine peanut butter, hot water, lime juice, soy sauce, honey, hot sauce, ginger, and garlic powder in a small blender and purée until smooth. Alternatively, you can whisk it like crazy until emulsified. If it’s too thick, add 1 to 2 tablespoons hot water.

2 Tbsp soy sauce

2. Boil spaghettini in a large pot of salted water until just tender,

2 tsp liquid honey

about 7 minutes or according to package directions. One minute before it’s done, stir in edamame. Drain whole pot and rinse both pasta and edamame with lots of cold running water.

SPICY PEANUT SAUCE

1 to 2 tsp hot sauce

1 tsp finely grated fresh ginger

V tsp garlic powder

LIME NOODLES AND CHICKEN

8 oz spaghettini

1 c frozen shelled edamame

2 c shredded cooked chicken

1 c thinly sliced red cabbage

FOR GARNISH

N c salted roasted peanuts

2 green onions, thinly sliced

Lime wedges

3. Combine cooled pasta and edamame with chicken, cabbage, and three-quarters of the Spicy Peanut Sauce. Toss very well.

Add remaining peanut sauce if you like the dish saucier (or save sauce for another use).

4. Divide among 4 bowls and top with peanuts and green onions.

Serve with lime wedges.

Per serving: 716 Calories, 45 g Protein, 62 g Carbohydrates, 7 g Fiber, 34 g Total fat (7 g sat), 347 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHHH Folate, HHH Vitamin E, Magnesium, Zinc, HH Vitamin B1 (thiamine), B2 (riboflavin), C, K, Iron, H Vitamin B12, Potassium

Tip: Be sure to buy shelled frozen edamame so you won’t have to spend time shelling them.

Make Ahead: The Spicy Peanut Sauce lasts well in the fridge for up to 5 days.

Kitchen Note: This peanut sauce is so delicious and adds flavor and kick to leftover chicken. It’s also a great way to use up those dry last bits of peanut butter from the bottom of the jar. And it’s versatile too: Try it on cooked broccoli or carrots, baked tofu, grilled chicken breasts, or even a green salad. You can substitute whatever noodles you like in place of the spaghettini.

© BLM PHOTOGRAPHY

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12/10/18 12:36 PM

[ quick tips ]

BY LISA PETTY

fresh start 2019 detoxification & cleansing tips

December always brings with it an abundance of rich meals, extra helpings, tantalizing desserts, and plenty of reasons to raise our glasses.

In every sip and forkful, however, lies the potential to take in excess sugar, sodium, trans fats, alcohol, and empty calories. Whether your goal is to release additional holiday weight or simply start the new year with a clean slate, these detox strategies may help.

Process of Elimination Some folks swear by fasting for best detoxification results, but fasting may be harmful for some people, including those with low blood pressure, low body weight, low immunity, or low energy levels. Likewise, women who are pregnant or nursing and children should not fast.

Instead, one of the best strategies to eliminate toxins is to stop adding to the stockpile that might have accumulated over the past weeks or months.

Try to avoid sugar, sodium, caffeine, artificial sweeteners, food dyes and preservatives, trans fats, and alcoholic beverages for at least three weeks. Eliminating these foods will result in natural calorie reduction that will support fat reduction, if that is a goal.

Likewise, because your detoxification organs are also involved in the digestion and metabolism of food, as well as the elimination of waste products, ease their burden during your cleanse by limiting your intake of meats, which can be difficult to digest.

Focus instead on fruits like pineapple, which is a source of the antiinflammatory digestive enzyme bromelain that helps to break down protein and improve the movement of food through the digestive tract.

Fiber-rich vegetables, whole grains, and legumes will also help sweep the colon clean. Drink plenty of water to help with toxin elimination, and consider the use of detox teas made from herbs such as ginger and licorice root.

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SELECTED SOURCES “Bromelain monograph,” Alternative Medicine Review, 2010 • “A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss” by D. Parra, Appetite, 2008 • “Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women” by M. Sanchez et al., British Journal of Nutrition, 2014 • “Gut microbial adaptation to dietary consumption of fructose, artificial sweeteners, and sugar alcohols: Implications for host-microbe interactions contributing to obesity” by A.N. Payne et al., Obesity Reviews, 9/12 • “A metabolomics analysis of omega-3 fatty acid-mediated attenuation of western diet-induced nonalcoholic steatohepatitis in LDLR -/- mice” by C. Depner et al., PLOS One, 12/13 • “Use of dietary omega-3 fatty acids to induce weight-loss and improve cardio-metabolic markers in obese patients” by S. Ahuja et al., Journal of the Academy of Nutrition and Dietetics, 2015

2019

12/7/18 9:07 AM

Fuel for your frontier

MANUFACTURER’S COUPON

Real food is the fuel that lets us do more and be more. Kodiak Cakes Power Cakes has the nutrients you need to conquer your personal frontiers, whether that be a day of sledding with your cubs or pushing a sled at the gym.

14g of protein

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CONSUMER: OFFER LIMITED TO ONE COUPON PER PURCHASE. COUPON MAY NOT BE REPRODUCED OR TRANSFERRED. RETAILER: KODIAK CAKES, LLC will redeem this coupon in accordance with our redemption policy, copies available upon request. Consumer must pay any sales tax. Cash value: 1/100¢. Void where prohibited, taxed or restricted by law. Mail coupons to: Kodiak Cakes, LLC. P.O. Box 1715, Dept. 0067, Tecate, CA 91980 EXPIRES 12/31/2019

per serving @kodiakcakes

$1.00 OFF

ANY KODIAK CAKES FLAPJACK & WAFFLE MIX PRODUCT

0705599-010071

100% Whole Grains • Protein-Packed • Non-GMO

11/26/18 2:21 PM

[ smart supplements ]

BY MARIA NOËL GROVES, RH (AHG)

what to look for in a multi and why you might need one Most Americans—9 out of 10— don’t get the recommended amounts of key vitamins and minerals.

Multivitamin/minerals can help close the gap.

30 J A N U A R Y

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But how do you choose the best multi? This checklist can help: Look for natural ingredients like d-alpha tocopherols (versus synthetic dl-alpha) for vitamin E and natural carotenoids under vitamin A, which will be better utilized by the body. Avoid synthetic flavors, colorings, and preservatives.

Price? Size? Consider paying more for a multivitamin/ mineral with higher-quality vitamins and minerals— such as co-enzyme B vitamins, methylcobalamin versus cyanocobalamin vitamin B12, and the selenomethionine form of selenium. These forms are better utilized by the body and cause less digestive upset, but they’re not cheap.

Check the pill size if possible to make sure it’s something you can comfortably swallow. Capsules break down more easily but don’t hold as many nutrients as tablets.

Serving size? Look at the tiny print under “Supplement Facts” to see how many pills you need to take per day to get the doses listed for each vitamin and mineral. The more pills per day, the more optimal those levels should be—especially for bulky ingredients like calcium and magnesium. (You’re usually better off taking an additional cal-mag supplement regardless of the amount offered by your multi.) If you know you’re not likely to take more than one pill per day, stick with a “once daily” supplement.

Sensitive stomach? High doses of B vitamins and zinc make some people queasy. Choose a two-(or more)-a-day multi to divide the dose. Always take multis with food.

Special needs? Prenatals target healthy fetal growth with more folate and iron. For the most nutrition support or for sensitive stomachs, choose a prenatal with several pills per day.

Multis geared toward men and older women usually don’t contain iron and often offer additional ingredients such as lycopene and targeted herb blends. Some multis for elders are less likely to interact with medications, but always check with your pharmacist. ● Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and the forthcoming Grow Your Own Herbal Remedies, sees clients and teaches in New Hampshire. Learn about herbs, her books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “2018 CRN consumer survey on dietary supplements,” 10/18; “The dietary supplement consumer,” 2015, Council for Responsible Nutrition, www.crnusa.org

2019

12/6/18 4:20 PM

HUGE DEALS Enjoy our Buyers’ Best Deals!

True Made Foods Sauces & Ketchups

True Made Foods has reinvented classic American staples like Ketchup, BBQ sauce and Sriracha, making them healthier AND more delicious in the process. They removed the corn syrup and drastically reduced the sugar content of their sauces adding real vegetables, and turning these once empty calorie foods into paleo, nutrient dense super foods.

The Daily Crave Veggie Snacks

Give in to your cravings for these crunchy, dippable better-for-you snacks! They’re gluten-free, Non-GMO, kosher and seriously crave-able.

buy one, get one FREE

Save $4.99 on 2 18 oz.

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2 /$7.00

Save $2.38 on 2 6 oz.

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Old Home Peanut Butter

Old Home peanut butters are 100% all-natural. They are made from fresh peanuts and sea salt, with no sugar or preservatives. Simply natural.

Simply delicious.

2 /$7.00

Save 98¢ on 2 14 oz.

SELECT VARIETIES SALE GOOD THROUGH JANUARY 31, 2019

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Smári Organic Icelandic Yogurt

Smári yogurt offers a whopping 17g of protein per serving with 0g fat. This organic treat is thick, high in calcium and low in sugar.

5 /$5.00

Save $4.95 on 5 5 oz.

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JANUARY 2019

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12/10/18 9:28 AM

2 /$4.00

Save 98¢ on 2 1.83 oz.

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SALE GOOD THROUGH JANUARY 31, 2019

LundsandByerlys.com/nourish

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12/10/18 1:21 PM