Lunds & Byerlys Jan 20

crockpot acorn

squash

Healthy breakfasts The benefits of tea

COMPLIMENTARY

See pages 9, 16, 17 and the back cover for this month’s featured J A N U items!

ARY 2020

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Edition of Taste for Life

®

Headache relief

12/6/19 11:33 AM

[ healthy pick ] Apricots

apricots A fruit closely related to almonds, cherries, peaches, and plums, apricots are thought to have made their way from their native home in Persia to Europe by way of Alexander the Great.

After conquering the whole of the European continent, they made a transatlantic voyage with early settlers to North America. Apricots never had much success on the East Coast—they are much better suited to the climate of California, the “apricot capital of the world,” where they were first cultivated by Spanish missionaries.

Apricots boast big benefits in a small package. High in vitamins A and C, apricots are also good sources of vitamins E and K. Want to boost your fiber intake? A cup of fresh apricot slices contains 3.3 grams of fiber.

Antioxidant carotenoids found in apricots may also help to combat oxidative damage. One study found that apricots significantly reduced liver damage in rats that had been exposed to toxins.

Authors of that study noted that apricots may have helped to reduce the impact of free radicals that contribute to liver damage.

A cup of fresh apricot has just 79 calories and less than a gram of fat. Apricots can be eaten fresh and make an excellent addition to both fruit and green salads. Dried apricots retain antioxidants and minerals, making them the perfect on-the-go snack. ● SELECTED SOURCES The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) • Superfoods: The Healthiest Foods on the Planet, 2nd edition by Tonia Reinhard, MS, RD ($24.95, Firefly Books, 2014)

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2020

11/27/19 11:41 AM

[ january contents ]

22

6

18 healthy living

recipes you’ll love

6 health front

5 market gourmet

Beans are health boosters • Diet affects hearing • Exercise may extend life • More

18 quick tips Fiber supports healthy weight loss.

20 in focus Natural ways to ease headache pain.

Miso Soup with Mushrooms, Bok Choy & Tofu

12 make it slow Slow cooker recipes to get you through the long winter months.

26 let’s get cooking Nutritious breakfast ideas.

22 the benefits of tea Enjoy a warming cup of good health!

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

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12/10/19 10:23 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Nourish Thursday Demos

Lisa Fabian, Rich Wallace

ALL STORES (check with your store’s FoodE Expert for times)

JANUARY 2 & 9 Chicken Ramen Noodle Bowl Meal Kit, recipe on page 17

JANUARY 16, 23 & 30 Sirloin over Power Greens Meal Kit, recipe on page 17

ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney

Seven Sundays

BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce

Brady and Hannah Barnstable first discovered muesli on honeymoon in New Zealand. Over the course of 6 weeks of hiking and camping there, muesli became something they looked forward to each morning. Back at home, they craved that New Zealand-style muesli, but couldn’t find a comparable option in stores.

Hannah did her best to replicate the recipe in Oat-Based Cereal their tiny New York apartment, and the result was too good not to share. The first bag of Save up to $1.40 muesli was sold at a Minneapolis farmer’s mar12 oz.

SELECT VARIETIES ket in 2011, and for the next few years Hannah bootstrapped the business with an old Raleigh bike and trailer, a friend’s restaurant kitchen and a basement office. These humble roots continue to shape their business today.

$4.99

For recipes and preparation tips, visit their blog at www.sevensundays.com

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, 603-831-1868 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

A Healthy Start Begins with Intent

by Jessica Becker, FoodE Expert at Lunds & Byerlys Northeast Minneapolis Article on page 16

For many of us, the New Year often brings about resolutions, whether it is eating right, becoming more active, or being more mindful. Resolution is defined as a firm decision to do or not to do something. This can end up feeling like a burden or impossible task. But what if we changed the word ‘resolution’ to ‘intention’? To read more, turn to page 16.

Nourish Thursday ­Daily Deal Driscoll’s Organic Blueberries

$3.99 Save $2.00 6 oz.

Available on Thursdays, January through March.

December Staff Pick!

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); ©2020 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.

Enlightened Ice Cream Bars

2/$8

For more health and wellness resources visit

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4 ct.

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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 ] Miso soup

Miso Soup with Mushrooms, Bok Choy & Tofu From 5-Ingredient Vegan by Nava Atlas ($24.95, Sterling Epicure, 2019)

1K to 2 c cremini and/or shiitake mushrooms, cleaned, stemmed, and sliced

8 oz firm tofu, well-drained and cut into small dice

2 to 3 scallions, green parts only, thinly sliced 6 to 8 stalks regular bok choy with leaves or 2 baby bok choy 2 to 4 Tbsp miso Freshly ground pepper, to taste

1. Combine mushrooms and 5 cups water in a large saucepan and bring to a simmer. Cover and simmer gently for about 10 minutes.

2. Stir in tofu, scallions, and bok choy. Simmer until bok choy is barely tender-crisp, about 3 minutes.

3. Dissolve desired amount of miso in just enough warm water to make it pourable before stirring it into broth. (The more miso you use, the more pungent and salty the soup will be, so start with less. Continue to add miso until the soup is salty/pungent to your liking.)

4. Season with pepper and serve.

Per serving: 129 Calories, 12 g Protein, 10 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat), 491 mg Sodium, HHHH Vitamin D, Calcium, HHH Vitamin K, HH Vitamin B6, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Folate, Iron, Magnesium, Zinc

30 min prep time serves 4

Kitchen Note: Instead of bok choy, you can add snow peas or broccoli.

Or add these vegetables in addition to the bok choy. Other options include adding a teaspoon or two of grated fresh or jarred ginger when you stir in the tofu and vegetables, or adding a can of cut baby corn and its liquid when you stir in the tofu and the vegetables.

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[ health front ]

NEWS THAT’S GOOD FOR YOU

beans boost heart health

Beans really are good for your heart! A new study found that beans, lentils, peas, and other legumes reduce the risk for heart disease and high blood pressure.

“Cardiovascular disease is the world’s leading—and most expensive—cause of death, costing the United States nearly one billion dollars a day,” said coauthor Hana Kahleova, MD, PhD, director of clinical research for the Physicians Committee for Responsible Medicine. “This study shows that an inexpensive, accessible, and common pantry staple could help change that: beans.”

Beans and other legumes are high in fiber, plant protein, and other nutrients, but low in fat, free of cholesterol, and low on the glycemic index. The Dietary Guidelines for Americans recommend eating about three cups per week.

The average consumption is less than one cup, however.

SELECTED SOURCES “Associations between dietary pulses alone or with other legumes and cardiometabolic disease outcomes . . .” by E. Viguiliouk et al., Adv Nutr, 11/1/19 • “Legumes boost heart health, according to new review study,” Physicians Committee for Responsible Medicine, 11/20/19

you heard it here first

Eating a healthy diet appears to lower the risk of hearing loss.

“A common perception is that hearing loss is an inevitable part of the aging process,” said Sharon Curhan, MD. Dr. Curhan led a new study that followed participants for three years. Those who adhered most closely to healthy diet patterns—such as the Dietary Approaches to Stop Hypertension (DASH)—were found to have a substantially lower risk of hearing decline.

Previous studies have linked specific nutrients to lower risks of hearing loss. Those foods include squash, carrots, oranges and other fruits and vegetables rich in carotenoids; seafood and fish that are good sources of omega-3 fatty acids; and legumes, leafy greens, and other sources of folate.

SOURCE “Hear this: Healthful diet tied to lower risk of hearing loss,” Brigham and Women’s Hospital, 11/18/19

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2020

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12/9/19 11:02 AM

exercise saves lives

Men who walk for at least a half hour a day following a heart attack live longer than those who are less active, according to new research.

The biggest survival advantage comes in maintaining a high level of activity prior to a heart attack and continuing at that level after.

Patients who begin exercising after a heart attack also live longer, as long as they stay with it.

“Maintaining regular physical activity throughout adult life is important because it is associated with better survival, even after a heart attack,” said researcher Laila Al-Shaar, PhD. “But it is never too late to pick up on physical activity.”

SOURCE “To live longer after a heart attack, keep moving,” American Heart Association, 11/11/19

keeping pace

Any amount of running will lower the risk of death from any cause, according to a new study in the British Journal of Sports Medicine. Short running sessions—even once weekly or less at relatively low speeds—were linked to significant benefits for health and longevity.

The researchers examined 14 studies involving nearly a quarter of a million participants.

SOURCE “Any amount of running linked to significantly lower risk of death,” BMJ, 11/4/19

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12/9/19 10:13 AM

Kick off the New Year with these Healthy Favorites!

Noble Made by The New Primal

Bellucci

$6.99 Save $1.60 / 12 oz.

$12.99

Sauces

Italian Extra Virgin Olive Oil

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Save $2.86 / 16.9 oz.

Organic Premium Extra Virgin Olive Oil

Beef Jerky

$6.49 Save $1.00 / 2 oz.

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$14.99

Save $2.00 / 16.9 oz.

Justin’s

Peanut Butters

GT’S

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2 /$6.00

$3.99 Save $1.00 / 16 oz.

Kombucha­

Save $1.98 on 2 16 oz.

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Nut Butters

$10.99 Save $2.00 / 12 – 16 oz.

ALL NUT BUTTERS

Lärabar

Fruit Bliss

Fruit & Nut Food Bars

10/$10.00

Dried Fruit & Fruit & Nut Bites

2/$9.00

Save up to 70¢ 4 – 5 oz.

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Save up to $9.90 on 10 / 1 – 2 oz.

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$4.99

Save $6.38 on 2 / 5 ct.

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TruRoots

Wild Planet

Quick Cook

SkipJack Tuna

2 /$6.00

2 /$5.00

Save $1.38 on 2 / 3 oz.

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Chicken Breast

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2 /$6.00 8

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$3.99

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Accents Sprouted Quinoa Trio

$3.99

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SALE GOOD THROUGH JANUARY 31, 2020

12/6/19 12:14 PM

Epic Assorted Products EPIC epitomizes real foods and will always be humane, pasture centered, and most importantly, delicious. May you fill your life with epic adventure and epic health!

Meat Bars

Pork Rinds

Bone Broth

Bites

Cooking Fat

Save $1.98 on 2 1.3 – 1.5 oz.

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Save $1.30 2.5 oz.

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Save $1.50 14 oz.

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Save up to $3.30 11 oz.

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2 /$4.00

$2.99

$5.49

$6.49

$8.99

Primal Kitchen Condiments Mark Sisson, New York Times best selling author of The Keto Reset Diet, set out to create the world’s besttasting, real-food pantry staples, starting with a mayonnaise made with avocado oil. These condiments are made with real, simple, exceptional ingredients — and contain no dairy, gluten, grain, refined sugar or soy.

Spicy Brown M ­ ustard

Ketchup

Save 60¢ / 12 oz.

Save $1.00 / 11.3 oz.

$3.99

$4.99

Collagen Fuel Bars

Dressings

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2 /$4.00

$5.99

Mayo

Sauces

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$7.99

SALE GOOD THROUGH JANUARY 31, 2020

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$4.49

JANUARY 2020

9

12/10/19 11:50 AM

Brownberry Organic

Old Home

Peanut Butter

Bread

$5.49

$4.99

Save 50¢ 24 oz.

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From the Ground Up

Doctor in the Kitchen

Cauliflower Stalks

2 /$5.00

Flackers

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$4.99

Cauliflower Crackers

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2 /$6.00

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Organic Valley

City Girl ­Coffee Co.

Grassmilk Organic Milk

K Cups & Coffee

$9.99

$5.49

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Lily’s

Baking Chips

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10

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Bob’s Red Mill Oatmeal Cups

2 /$4.00

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Pan-Baked Granola

$4.99

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12/6/19 12:15 PM

Annie’s Homegrown Assorted Products

Cascadian Farm Assorted Products

Turn to Annie’s for fun and wholesome foods your kids will love. All are totally natural and totally delicious. Everybody loves a bunny!

With Cascadian Farm organic foods, you can be sure every bite is good for you, your family, and the world we share.

Granola, Cereal & Granola Bars

2 /$6.00

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Mac & Cheese

10/$10.00 Save $13.90 on 10 5.5 – 7 oz.

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Cereals, Cookies & Crackers

2 /$6.00

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Pacific Broths, Non-Dairy Beverages & Soups At Pacific Foods, every day is a celebration of nature’s goodness, and they are dedicated to sourcing simple ingredients cultivated through sustainable practices to make delicious, nourishing foods. These soups and broths make it a snap to prepare your classic recipes — from main dishes to savory sides — for your own beautiful celebration meal.

Condensed Soups

Soups & Broths

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2 /$5.00

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2 /$6.00

Soups, Non-Dairy Beverages & Broths

2 /$7.00

Save up to $4.18 on 2 / 17 – 32 oz.

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12/6/19 12:15 PM

BY LISA FABIAN

make it

SLOW recipes for the slow cooker

Soups, stews, and chilis are perfect for the slow cooker. But this handy kitchen device can be used for so much more. You can make breakfasts, salads, appetizers, and side dishes in it too, as these recipes prove.

© BLM PHOTOGRAPHY

12 J A N U A R Y

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12/5/19 1:22 PM

Spice-Drizzled Acorn Squash From Everyday Slow Cooker by the Editors of Cooking Light ($24.99, Oxmoor House, 2018)

K c water

2 (1N lb) acorn squash, seeded and quartered

N c honey

2 Tbsp unsalted butter, melted

2 tsp ground cinnamon

1 tsp ground cumin

1 tsp kosher salt

K tsp black pepper

1N c pomegranate arils

2¼ hrs prep time serves 8

2 Tbsp chopped fresh cilantro

1. Pour water into a 6-quart slow cooker. Place acorn squash quarters, flesh side up, in slow cooker.

2. Stir together honey, butter, cinnamon, cumin, salt, and pepper in a small bowl. Drizzle honey mixture over squash. Cover and cook on High until tender, 2 hours to 2 hours and 30 minutes. Sprinkle evenly with pomegranate arils and cilantro.

Per serving: 93 Calories, 1 g Protein, 18 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g sat), 215 mg Sodium, H Vitamin B1 (thiamine), C, D

Kitchen Note: With the honey, butter, and cinnamon sauce drizzled on top and the sprinkling of pomegranate arils, this squash side dish is almost like a dessert. You can also drizzle the sauce over oatmeal and baked apples for breakfast. © BLM PHOTOGRAPHY

Coconut-Almond Granola From the TasteforLife test kitchen

5 c rolled oats (not instant)

1 c dried coconut flakes

K c coconut oil

K c honey

N tsp salt

1 c sliced almonds

3¼ hrs prep time serves 8

1. Add oats and coconut flakes to the insert of a 6-quart slow cooker.

2. Stir in oil, honey, and salt. Be sure all oats are coated with oil and honey.

3. Cover slow cooker and cook on High for 3 hours, stirring every 30 minutes. Remove lid during last hour of cooking.

4. Stir in almonds and transfer to an airtight container to store.

Per serving: 541 Calories, 11 g Protein, 58 g Carbohydrates, 9 g Fiber, 33 g Total fat (19 g sat), 79 mg Sodium, HHHH Magnesium, Phosphorus, HHH Vitamin E, HH Vitamin B1 (thiamine), B2 (riboflavin), Zinc, H Iron

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continued from page 13

© BAILEY FISCHER

3½ hrs

Chipotle-Sweet Potato Salad with Lime Vinaigrette From Slow Cooked Paleo by Bailey Fischer ($21.99, Page Street Publishing Co., 2019)

SWEET POTATO SALAD 1K lb sweet potatoes, peeled and cubed (about 5 c)

1 c diced red onion

1 red bell pepper, cored and sliced

1 green bell pepper, cored and diced

K c roughly chopped cilantro, loosely packed

2 tsp chili powder

1 tsp garlic powder

1 tsp paprika

N tsp salt, or to taste

N tsp chipotle chili powder, or to taste

1 Tbsp olive oil, or more to coat

1 c chopped kale

LIME VINAIGRETTE

3 Tbsp olive oil

3 Tbsp fresh lime juice

1 Tbsp chopped cilantro

1K tsp apple cider vinegar

1 tsp coconut sugar (can substitute with O tsp honey, or omit altogether)

K tsp garlic powder

1N tsp salt

V tsp ground coriander

V tsp ground black pepper

14 J A N U A R Y

prep time serves 6

1. To make Sweet Potato Salad: Add sweet potatoes, onion, bell peppers, and cilantro to a 6-quart slow cooker and give vegetables a quick stir to combine. Mix chili powder, garlic powder, paprika, salt, and chipotle powder in a small dish.

2. Drizzle oil over vegetables and then sprinkle spice mixture over them. Stir well until vegetables are evenly coated and then cover slow cooker.

3. Cook on High for 2 hours or on Low for 3 to 3K hours, or until sweet potatoes are fork-tender but not mushy. Stir in kale during last 30 minutes of cooking.

4. To make Lime Vinaigrette: Combine oil, lime juice, cilantro, vinegar, sugar, garlic powder, salt, ground coriander, and black pepper in a small bowl or jar, or a salad dressing container if you’re doubling ingredients. Shake to combine. Store extra vinaigrette in refrigerator for up to 7 days.

5. Remove vegetables from slow cooker. Chill for 30 minutes to 1 hour before combining with lime vinaigrette if you’re serving the salad cold, or combine immediately if serving warm.

Per serving: 210 Calories, 3 g Protein, 30 g Carbohydrates, 5 g Fiber, 9 g Total fat (1 g sat), 291 mg Sodium, HHHHH Vitamin A, C, HHH Vitamin B6, K, H Vitamin B1 (thiamine), E, Magnesium, Phosphorus, Potassium

Kitchen Note: Despite the name, this veggie dish is flavorful but not all that spicy, though you can tailor the spice level to your liking. Served warm or cold, this is a tasty side salad for summer evenings or paired with a hearty protein for a warm winter meal. The zesty vinaigrette can be—and arguably should be— doubled to use on other salads or as a delicious chicken marinade.

2020

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12/5/19 1:23 PM

Asian Turkey Meatballs with Sweet Soy Dipping Sauce From From Freezer to Cooker by Polly Conner & Rachel Tiemeyer ($22.99, Rodale Books, 2020)

MEATBALLS

DIPPING SAUCE

1 to 1N lb lean ground turkey

N c finely chopped green onions (about 3)

N c finely chopped fresh cilantro or fresh parsley (about K bunch)

2 garlic cloves, minced

1 Tbsp sesame oil

2 Tbsp low-sodium soy sauce

O c whole-wheat panko bread crumbs

1 large egg, beaten

K c low-sodium soy sauce

© HÈLÉNE DUJARDIN

3 hrs

prep time serves 4

K c honey 3 Tbsp unseasoned rice vinegar 1 Tbsp sesame oil 2 green onions, sliced

1K Tbsp grated fresh ginger

Pinch of red pepper flakes

Cooked brown rice, for serving (optional)

Make It Now: 1. For Meatballs: Line a rimmed baking sheet with foil.

In a large bowl, combine turkey, green onions, cilantro, garlic, sesame oil, soy sauce, bread crumbs, and egg. Mix well using your hands. Shape turkey mixture into roughly 1K-inch-diameter (tablespoon-size) meatballs and place them on prepared baking sheet.

2. Position top oven rack about 6 inches below broiler.

Preheat broiler. Broil meatballs for 4 to 5 minutes, until they are browned on outside and some fat is rendered.

(They will not be cooked through yet.)

3. For the Dipping Sauce: In a 6-quart slow cooker, stir together soy sauce, honey, vinegar, oil, onions, ginger, and pepper flakes.

4. Transfer meatballs to slow cooker. Cover and cook on Low for 2 to 3 hours. (The meatballs are done when they register at least 165° internally.)

5. Serve with dipping sauce from slow cooker on side, or over brown rice, with dipping sauce drizzled over top.

Per serving (without brown rice): 447 Calories, 29 g Protein, 47 g Carbohydrates, 1 g Fiber, 17 g Total fat (4 g sat), 1,507 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, D, HHHH Phosphorus, HHH Zinc, HH Vitamin B2 (riboflavin), K, H Folate, Iron, Magnesium, Potassium

Freeze For Later: Follow step 1. Place the raw meatballs (do not broil the meatballs before freezing them, as it is not safe to freeze partially cooked meat) in even layers in a gallon-size freezer bag or container, being careful not to smash them; use parchment paper to separate the layers, if needed. Seal and freeze flat. Add all the dipping sauce ingredients into a quart-size freezer bag or container. Seal, shake to combine, and freeze alongside the meatballs.

Prepare From Frozen: Note: You may want to have (optional) cooked brown rice on hand for serving. Thaw. Follow step 2. Transfer the dipping sauce to the slow cooker, and then follow steps 4 and 5. ● J A N U A R Y 2 0 2 0 15

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12/5/19 1:28 PM

A Healthy Start Begins with Intent

BY JESSICA BECKER, FOODE EXPERT AT LUNDS & BYERLYS NORTHEAST MINNEAPOLIS

Every January, most of us approach new year resolutions the way those participating in the Polar Bear Plunge approach the icy water. We know it will be difficult, but we’re optimistic that this year it will be different. The jump won’t be so cold and the resolution will stick. We know, of course, that that’s not always true. One third of people break their resolutions before the month is out.

To avoid setting ourselves up for failure, what if we changed the word ‘resolution’ to ‘intention’?

Intention implies an aim or a goal. The goal is to find balance between being healthy and still enjoying what you eat. The aim is to form a healthy, sustainable relationship with food without the anxiety of diets and deprivation. Here are a few ways to meet your food-related goals this year: Skip processed foods. Processed foods are stripped of some or all of their essential nutrients, thereby making them inferior substitutes for the whole food. They’re often higher in sugar, sodium, fat and empty calories. And they contain preservatives and additives. Try swapping out white flour, pasta and rice for whole wheat flour, brown rice, whole grain pastas and adding whole grains like oats, farro and millet. Whole grains have been shown to lower cholesterol and regulate insulin.

Learn to love legumes. Beans are high in protein and are packed with powerhouse nutrients such as folate, potassium, magnesium, iron and zinc. They are also high in fiber which makes them effective in regulating blood sugar

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16

and insulin and lowering cholesterol.

Increase your good fats.

Healthy fats include olive oil, canola oil and safflower oil, which are good for cooking. Oily cold-water fish like salmon, sardines, trout and mackerel are also high in Omega-3 fatty acids, which help reduce inflammation, improve cholesterol and the development of brain function. And when you want a small snack, grab a handful of nuts like roasted almonds, walnuts or sunflower seeds and pair it with a lovely cheese or yogurt.

Eat the rainbow! Incorporate more fruits and vegetables in your diet. The color of your food can tell you a lot about its nutritional value.

For example, yellow and orange fruits and vegetables are high in vitamins A and C and betacarotene, which aids in cell growth. Green fruits and vegetables are high in vitamins B, E and K, which is vital to blood and bone health. Each color serves a different purpose.

The key to reaching your goals is planning ahead. There are many great resources including books, the internet and FoodE Experts at your local Lunds & Byerlys store. Ask your FoodE Expert to help you navigate the aisles and create a menu based on your time constraints and dietary needs. Happy New Year and happy eating!

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JANUARY 2020

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12/10/19 11:09 AM

Seared Sirloin over Power Greens

serves

6

INGREDIENTS: K teaspoon ground black pepper N teaspoon L&B Crushed Red Pepper Flakes 1 tablespoon garlic, minced 1 tablespoon rosemary, finely chopped 1 tablespoon Bragg Liquid Aminos L cup Cabernet Sauvignon N teaspoon sea salt

TO PREPARE: In shallow container, combine first seven ingredients. Place steak in container and marinate 2–4 hours in the refrigerator, turning steak over mid-way through.

Heat oven to 375 F. Before cooking, let steak come to room temperature for 30 minutes. In the meantime, prep all your ingredients so they are ready.

Heat a wide seasoned cast iron skillet to medium-high (smoking hot) heat on the stovetop. Remove steak from marinade, scraping off bits and pieces of seasonings back into marinade. Set the marinade aside for later use. Blot/dry the steak with a paper towel and season both sides with sea salt.

Add olive oil to pan and swirl to coat. Place steak in pan and

1K pounds grass-fed boneless sirloin steak 2 teaspoons extra virgin olive oil, organic 4 tablespoons sweet cream butter, organic, unsalted 6 cups arugula, chopped, tightly packed 3 cups shiitake mushrooms, sliced

do not touch for 3 minutes. After 3 minutes, using tongs, flip steak and add 2 tablespoons of butter to the pan. With spoon, constantly baste melted butter over steak for full 3 minutes.

Transfer pan to oven and cook steak to desired doneness.

Remove steak to a serving dish and tent with foil. Allow to rest for 10 minutes.

Deglaze the pan with leftover marinade. Turn the heat back to medium-high. Add 2 tablespoons of butter, mushrooms and arugula. Allow to cook while steak is resting (10 minutes) stirring and turning the mixture throughout.

Slice steak on the bias and serve over greens and mushrooms.

Chicken Soba Noodle Bowl

serves

4

INGREDIENTS: 32- ounce carton L&B Organic Low Sodium Chicken Broth 3 cups water 1 cup dried shiitake mushrooms 2 tablespoons ginger, grated 1 tablespoon garlic, minced 1 cup onion, chopped 2 teaspoons rice vinegar 1 cup L&B Rotisserie Chicken Raised without Antibiotics, pulled

TO PREPARE: To make the broth, add chicken broth, water, dried mushrooms, ginger, garlic and onion to a small pot. Bring to a boil, then turn down heat and simmer for 10 minutes uncovered. Strain broth through a fine mesh strainer, discarding mushrooms, ginger, onion and garlic bits so that you have a clear liquid broth. Put broth back in pot, add rice vinegar and pulled chicken. Reheat to boiling just before serving.

While broth is simmering, cook soba noodles according to package directions. Drain, rinse with cold water, and set aside.

8 ounces organic soba noodles 1 cup fresh shiitake mushrooms, thinly sliced 2 cups organic greens salad blend N cup radishes, julienned K cup red pepper, diced N cup scallions, chopped K cup kimchee

To assemble the bowls, divide soba noodles, fresh mushrooms, and greens; layer in 4 large soup bowls. Top each bowl with piping hot broth and chicken pieces. Garnish with radishes, red pepper, scallions and kimchee. Top with other desired seasonings and serve.

Optional toppings: Reduced sodium organic tamari, Thai basil, cilantro, red pepper flakes, Sriracha sauce, black or white sesame seeds, alfalfa or bean sprouts.

JANUARY 2020 

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12/6/19 12:16 PM

[ quick tips ]

BY VICTORIA DOLBY TOEWS, MPH

get fit with fiber up your intake to aid weight loss

Aside from fiber’s well-known health perks—think regularity and keeping heart disease, diabetes, and colon cancer at bay— there’s a lot for fitness enthusiasts to appreciate.

“Whether you’re trying to lose weight or put on muscle, fiber has benefits for everyone,” said Erin Mahoney, vice president of education at the International Sports Sciences Association.

It’s a safe bet that adding more fiber to your life would be a sound choice, considering that most Americans do not come close to getting the recommended amounts of fiber in their daily diet. Daily fiber goals should be 38 grams for men and 25 grams for women, according to Kristi Veltkamp, a registered dietitian with the Spectrum Health medical system in Michigan.

18 J A N U A R Y

Bulk Up to Slim Down After noting that fiber should be included in a balanced diet for longterm health benefits, Veltkamp added that there are times when adding more fiber doesn’t necessarily make sense. “Since fiber is not absorbed and used for energy, it is not a main focus for enhancing performance and is, in fact, recommended to be reduced before any events or training to prevent an upset stomach or bowel urgency during training and exercise,” she explained.

If your fitness goals include lightening the number on the bathroom scale, then fiber can lend a hand.

Increasing your fiber intake improves satiety, since fiber takes longer to break down and thus contributes to a feeling of fullness. And foods high in fiber are typically low in calories.

“Fiber’s slow breakdown helps regulate blood sugar levels—meaning you’ll have more consistent energy levels throughout the day, which is a great benefit for those wanting to lose weight because they’ll be more active spontaneously while having more energy for their workouts,” Mahoney said.

That’s not all: Counting fiber (instead of calories) can inadvertently cause weight loss. “For example, if you’re counting and hitting your fiber needs, you’re probably eating foods lower in calories and feeling fuller longer,” Mahoney said.

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES Personal communication: Erin Mahoney, Kristi Veltkamp, 2019

Fiber-rich foods Soluble fiber (lowers cholesterol and blood sugar): Apples, citrus fruits, oats, carrots, potatoes, psyllium supplements Insoluble fiber (regulates elimination): Whole grains, leafy greens, avocados, nuts, seeds

2020

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12/5/19 8:29 AM

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11/25/19 4:07 PM

[ quick tips ]

BY KELLI ANN WILSON

headache

relief

Headaches are a real pain (pun intended), and that’s no laughing matter. Headaches are also as individual as the person suffering from them, so it’s important to know what type of headache you have so you can get relief that really works.

Headaches 101 Two of the most debilitating types of headaches are tension headaches and migraine headaches. Most headaches fall into the former category, and generally respond well to treatment.

Tension headaches tend to be caused by stress, but they can also be triggered by sleep loss, dehydration, caffeine overuse or withdrawal, or skipping meals. Some headaches can also be caused by nutrient deficiencies. Some research suggests that low blood levels of vitamin D may be linked to frequent headaches.

Migraines can be more difficult to treat, and can cause disabling pain that interferes with daily living.

Over-the-counter pain relievers work for some people, but not others.

Migraines can also be triggered by lifestyle and diet. Keeping a headache

diary may help you identify potential triggers like unhealthy sleep patterns, skipping meals, stress, and alcohol use. The most common food triggers are aged cheese, chocolate, draft beer, garlic, onion, and red wine.

What to Eat to Ease the Pain Making simple food swaps may help reduce the frequency of all types of headaches. The American Migraine Foundation suggests the following food recommendations, based on the Dietary Guidelines released by the Office of Disease Prevention and Health Promotion: Whole grains. At least half of the grains you consume should be whole grains including whole-grain bread, whole-grain cereals and crackers, brown rice, oatmeal, and popcorn.

Limit your intake of white breads, refined grain cereals, and white rice.

Fruit and vegetables. Aim to fill at least half of your plate with fruit and vegetables at every meal. Choose dark-green vegetables including leafy greens, broccoli, kale, and spinach.

You’ll also want to load up on red and orange vegetables like carrots, pumpkin, tomatoes, red peppers, sweet potatoes, and winter squash. Healthy fruits include apples, bananas, berries, grapes, melons, and oranges.

Healthy fats. Not all fats are created equal. You’ll want to limit your intake of saturated and trans fats, and boost your consumption of healthy fats, especially omega 3s found in fish and seafood. You can also supplement with fish oil.

Limit sodium. Aim to keep total sodium intake under 2,300 milligrams (mg) per day. Processed foods tend to be high in sodium. Cooking your own meals is an easy way to keep sodium intake under control.

SELECTED SOURCES “Appendix 3. USDA food patterns: Healthy U.S.-style eating pattern,” Office of Disease Prevention and Health Promotion, https://health. gov, 2015 • “Avoiding dehydration, proper hydration,” http://my.ClevelandClinic.org • “Migraine and diet,” www.AmericanMigraineFoundation.org, 1/1/16 • “Vitamin D deficiency in patients with chronic tension-type headache: A case-control study,” by S. Prakash et al., Headache, 2017

20 J A N U A R Y

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2020

12/10/19 11:37 AM

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0856017003-010054

12/9/19 1:52 PM

BY TASTE FOR LIFE STAFF

the

benefits of tea pour yourself a cup of good health

22  J A N U A R Y

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2020

12/5/19 4:27 PM

For thousands of years, people have turned to tea for its ability to calm and heal, and green tea’s health benefits exceed any other teas in your cabinet.

Green tea, brewed from the unfermented dried leaves and buds of the Camellia sinensis plant, is packed with powerful healing nutrients and antioxidants that can potentially help ward off cancer, heart disease, and Type 2 diabetes. Some studies have indicated that green tea can also help improve brain function and aid in fat loss.

The secret is in the leaves, which contain a powerful antioxidant compound called epigallocatechin gallate. EGCG minimizes free radicals, fights inflammation, lowers LDL cholesterol, and reduces your risk of a number of life-threatening diseases.

Green tea has been shown to reduce blood sugar levels and lower the risk of developing Type 2 diabetes and cardiovascular disease.

Green tea may also help when it comes to preventing cancer. Research has found that women who regularly drank more than three cups of green tea a day had a lower risk of both developing breast cancer and experiencing a recurrence of breast cancer. And 29 different studies found that green tea drinkers were less likely to develop colorectal cancer.

Going Beyond Green While green tea is definitely a medicinal superstar, there are lots of other teas that offer a host of health benefits. Many of them are particularly suited to the long winter months. These teas will warm you up and help to ward off cold, flu, and other respiratory infections.

Cinnamon bark tea offers a sugar-free way to satisfy your sweet tooth. It also has anti-inflammatory and antimicrobial activity.

Echinacea tea may help you recover from cold and flu faster.

One study found that echinacea was just as effective at reducing flu symptoms as prescription flu medicine Tamiflu.

Elderberry tea has compounds that may help to block cold and flu viruses from entering cells and reduce their ability to spread. It’s best to take elderberry as soon as you start to feel sick. You can also take it regularly to keep viruses at bay.

Ginger tea has a spicy, warming effect and also works to beat back viruses. Ginger is great for reducing inflammation and pain, and may help to settle an upset stomach.

Hibiscus tea is red and fruity, and tastes similar to tart cranberry juice. It contains anthocyanin and bioflavonoid compounds similar to those found in superfood berries. ● SELECTED SOURCES “Effect of an echinacea-based hot drink versus Oseltamivir influenza treatment: A randomized, double-blind, double-dummy, multicenter, noninferiority clinical trial” by K. Raus et al., Curr Ther Res Clin Exp, 4/20/15 • “Effect of green tea on glucose control and insulin sensitivity: A meta-analysis of 17 randomized controlled trials” by K. Liu et al., Am J Clin Nutr, 8/13 • “Green tea consumption and breast cancer risk or recurrence: A meta-analysis” by A.A. Ogunleye et al., Breast Cancer Res Treat, 1/10 • Herbal Antivirals by Stephen Harrod Buhner ($24.95, Storey, 2013) • “An inverse association between tea consumption and colorectal cancer risk” by Y. Chen et al., Oncotarget, 6/6/17 • Personal communication: Ashley Ranaldi, 2019 • “The relation between green tea consumption and cardiovascular disease . . .” by S. Kuriyama, The Journal of Nutrition

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

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12/5/19 4:29 PM

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12/6/19 12:16 PM

[ let’s get cooking ]

BY EVA MILOTTE

good morning! quick and healthy breakfasts

© BLM PHOTOGRAPHY

26 J A N U A R Y

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2020

12/5/19 10:43 AM

Mornings can be tough. Add in the time it takes to make a healthy meal, and it’s easy to see why many opt for a quick bite at a fast food joint or decide to miss breakfast altogether.

Skipping the morning meal might save you calories, but you’re likely to be so hungry by lunchtime that you overeat. Not to mention hunger can cause people to make unhealthy, high-fat food choices.

The benefits of a healthy breakfast are hard to deny. Adults who consistently eat a nutritious morning meal report they are more likely to have better weight control; greater vitamin/mineral intake; higher work performance; less fat intake; and better control over their blood sugar levels.

Children also experience many benefits when they eat a nourishing breakfast. These include meeting their daily nutrient needs; maintaining a healthy weight; better focus at school; and less absences during the school year.

What constitutes a healthy breakfast? Whole grains, lean protein, fresh or frozen fruits and vegetables, and low-fat dairy are the four food groups to focus on. Food that falls under these categories provides adults and kids the fiber, protein, healthy fats, and complex carbs necessary to create a feeling of fullness that lasts until lunchtime.

Fortunately, there are lots of choices in these food groups to satisfy everyone. Here are some quick and healthy breakfast ideas from each category: Whole Grains • Oatmeal with almonds and dried cranberries • Quinoa breakfast bowl with smoked salmon, chopped cucumber, and dill Lean Protein • Whole-wheat pita stuffed with hard-boiled egg and spinach • Whole-wheat sandwich with lean meat, low-fat cheese, and sliced red bell pepper

3 hrs

prep time makes about 3 8-inch waffles

© BLM PHOTOGRAPHY

Gluten-Free Oat Waffles From The Acid Watcher Cookbook by Jonathan Aviv, MD, with Samara Kaufman Aviv, MA ($19.99, Harmony Books, 2019)

2 c oat flour*

2 tsp baking powder

2 tsp raw honey

1 tsp pure vanilla extract

1 c soy milk

1 large egg

2 large egg whites

1K tsp coconut oil, melted, divided

1. In a blender, combine oat flour, baking powder, honey, vanilla, soy milk, egg, and egg whites. Blend until smooth, approximately 2 minutes. Let batter rest and thicken for 10 minutes.

2. Preheat waffle iron and oil each side using K teaspoon of the oil.

3. When waffle iron is ready, add approxi-

• Whole-wheat tortilla filled with low-fat shredded cheese, salsa, and your favorite veggies

mately 1 cup of batter, close, and cook for 8 to 10 minutes, or until waffle is golden brown. Remove waffle from waffle iron and keep warm. Repeat with remaining batter, brushing both sides of waffle iron each time with oil.

• Whole-grain English muffin topped with sliced avocado and a fried egg

4. Serve immediately or store waffles

Fruits and Vegetables

Low-fat Dairy • Smoothie of plain yogurt, your favorite fruit, and a spoonful of wheat germ • Cottage cheese with fresh pineapple and mint Making your own nutritious breakfast is worth the time and effort it takes.

Many of the ideas listed here can be made the evening before and quickly reheated the next morning.

Try making big batches of oatmeal to last the week. Hard-boil eggs for a fast and portable breakfast.

If you have time to cook in the morning, set pans and non-refrigerated ingredients out the night before to save precious moments the next day.

Prepping the evening before will be appreciated when the morning rush sets in. The result: a hearty meal that sets up healthy eating for the rest of the day.

SOURCE “Healthy breakfast: quick, flexible options” by Mayo Clinic Staff, www.MayoClinic.org, 2/25/17

between parchment paper in the freezer for up to 2 weeks. Reheat waffles as needed in the toaster for a quick breakfast.

Per serving (1 waffle): 372 Calories, 16 g Protein, 52 g Carbohydrates, 5 g Fiber, 11 g Total fat (4 g sat), 328 mg Sodium, HHHHH Vitamin B2 (riboflavin), B12, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Calcium, HH Iron, Magnesium, Zinc

*To make oat flour, place oats in the bowl of a food processor. Pulse until oats are ground into a fine powder. Be sure to use gluten-free oats if a gluten allergy is present.

Kitchen Note: Traditional Belgian waffles are devoid of virtually any nutritional value, and are filled with refined carbohydrates and processed sugar. This waffle, whose ingredients are almost identical to those in a bowl of oatmeal, tastes like a traditional waffle. ● J A N U A R Y 2 0 2 0 27

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12/5/19 10:44 AM

[ nature’s Rx ]

BY MARIA NOËL GROVES

quell coughing find relief with herbal remedies

Nagging cough wrecking your day and draining your energy? First, find the type of cough you have, and then read about the herb that can help you. Then, make a soothing tea with healthy ingredients like honey, thyme, and cloves that you can sip throughout the day.

Do you have a wet, congested cough?

Look for horehound as an ingredient in cough drops and syrup. Horehound’s long been used for wet, congested coughs. Its mucus-thinning properties also make it good to use for postnasal drip, allergies, some types of asthma, and other conditions marked by thick mucus.

Do you have a dry, hacking cough?

Wild cherry bark relaxes and soothes dry, irritated coughs. Consider it also when the lungs are tight and dry, including some forms of asthma, and for lung issues made worse with dry air or smoke (including wood stoves and forest fires). Look for wild cherry in lozenges, syrups, and teas.

Time for tea!

The menthol found in peppermint tea can soothe coughs. Thyme tea helps to move mucus and dry congestion. See one of my favorite tea recipes to the right! ●

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) • Herbal ABC’s: The Foundation of Herbal Medicine by Dr. Sharol Marie Tilgner ($29.95, Wise Acres, LLC, 2018)

28 J A N U A R Y

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Ginger Thermos Tea

1 inch chunk fresh ginger, thinly sliced or grated (no need to peel)

16 ounces boiling water OPTIONAL INGREDIENTS:

1 heaping tablespoon of honey

2 squeezed fresh lemon wedges

3 fresh thyme sprigs

2 cinnamon sticks

6 whole cloves

1 star anise pod

1. Prepare ginger.

2. Put in thermos with optional ingredients of choice.

3. Pour in boiling water and cover.

4. Let sit 30–60 minutes before drinking.

2020

12/5/19 8:21 AM

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Coupon reimbursement not to be deducted from NORDIC NATURALS invoices. Coupon must be submitted for reimbursement within 90 days of expiration date. Do Send properly redeemed coupons to: NORDIC NATURALS, c/o MPS, P.O. BOX 407, MPS, DEPT 698, CINNAMINSON, NJ 08077

12/3/19 3:43 PM

[ healthy focus ]

BY TASTE FOR LIFE STAFF

aim for a smoke-free 2020 you’ve got this!

If you’re one of the millions of Americans struggling to quit using tobacco products, you’re not alone.

In addition to treatments prescribed by a doctor, some smokers have found success through such practices as acupuncture.

The new year is a great time to commit to breaking unhealthy habits and getting a fresh start. Consider the following lifestyle practices to support you while you work toward quitting for good.

Yoga.

Several studies have shown that yoga and other forms of exercise help deter the urge to smoke. One recent trial found that women in an eight-week, twice-weekly yoga class combined with a smoking cessation program had better results than those who participated in the program but did not include yoga. Abstinence was higher for the yoga practitioners after six months.

Meditation.

One study compared meditation to a relaxation-training program for their effects in reducing smoking. After two weeks, those in the meditation group had lowered their cigarette consumption by 60 percent. The other group did not see any reduction. Brain scans of the meditators showed increased activity in areas related to self-control.

T’ai chi.

One small study suggested that practicing t’ai chi may help smokers quit. T’ai chi is an ancient Chinese system of gentle mind/body exercise and is regarded as a form of moving meditation. The study’s authors concluded it “can be an effective method for enhancing mindfulness and awareness for breaking cycles of addiction and habit.”

Acupuncture.

A review of a dozen trials found that acupuncture provided short-term benefits for quitting. For sustained abstinence from smoking, acupuncture was no more effective than traditional methods, but it does appear to help jump-start the process. ● SELECTED SOURCES “Brief meditation training induces smoking reduction” by Y.Y. Tang et al., PNAS • “Effectiveness of acupuncture for smoking cessation in a Chinese population” by E. Ma et al., Asia Pac J Public Health • “Implications of t’ai chi for smoking cessation” by P.A. Gryffin and W.C. Chen, J Altern Complement Med • “Mind-body practices: An alternative, drug-free treatment for smoking cessation?”

by L. Carim-Todd et al., Drug Alcohol Depend • “Yoga as a complementary treatment for smoking cessation in women” by B.C. Bock et al., J Womens Health

30 J A N U A R Y

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2020

12/5/19 8:19 AM

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Plum Organics Baby Food & Snack Bars Plum Organics offers a variety of nutritious organic foods made from the highest quality organic ingredients.

2 /$3.00

Save up to $1.58 on 2 / 4 oz.

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2 /$7.00

Save $4.18 on 2 16 ct.

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Campbell’s Well Yes! Soup

Nutritious ingredients you see in each bite, like lean chicken, beans, kale and quinoa. No artificial colors, flavors or preservatives; no added sugar, no added flavors, no modified starches.

2 /$4.00

Save $2.38 on 2 16 – 17 oz.

SELECT VARIETIES SALE GOOD THROUGH JANUARY 31, 2020

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$3.49

Save 50¢ / 6 ct.

Pumpkin Banana

Siggi’s Yogurt Thick, creamy, and rich in protein, skyr is the traditional yogurt of Iceland. Siggi’s yogurts have only 9–11g of sugar and are sweetened with fruit and all-natural sweeteners like agave or cane sugar.

3/$4.00

Save $1.37 on 3 4.4 – 5.3 oz.

SELECT VARIETIES JANUARY 2020

31

12/6/19 12:17 PM

SALE GOOD THROUGH JANUARY 31, 2020

LundsandByerlys.com/nourish

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12/6/19 12:17 PM