Lunds & Byerly's Jan 2022

Teas for health Vision support

C OM P L I M E N TA R Y

JANUARY 2022

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Edition of Taste for Life ®

Meal planning tips

11/22/21 2:24 PM

[ nutrition plus ]

zinc

Zinc is an essential trace element that plays important roles in growth and development, immune response, neurological function, and reproduction.

Research has also found that zinc may have significant therapeutic benefits in age-related degenerative diseases.

Zinc deficiency appears to play an important role in the onset of many illnesses, including autoimmune diseases. Studies have also shown an association between depression and low zinc levels in the blood.

In developed countries, zinc deficiency may occur in the elderly, vegans, pregnant and lactating women, and those with alcohol dependency; individuals with sickle cell disease or gastrointestinal disorders may also be at risk.

Common in cold lozenges and remedies, zinc occurs naturally in certain foods and is available as a supplement. ● SELECTED SOURCES “Zinc,” Linus Pauling Institute, http://lpi.oregonstate.edu, 5/19 • “Zinc,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih.gov/factsheets/zinc, 3/26/21

Recommended Dietary Allowance (RDA)

Food Sources FOOD

SERVING SIZE

ZINC (MG)

Oysters

6 medium, cooked

27–50

Beef, ground, lean

3 oz, cooked

5.4

Crab, Dungeness

3 oz, cooked

4.7

Pork

3 oz, cooked

2.7

Turkey, dark meat

3 oz, cooked

3.0

Cashews

1 oz

1.6

Yogurt, plain, low fat

6 oz

1.5

Cheese, cheddar

1 oz

1.0

Beans, baked

1/2 cup

0.9

2 J A N U A R Y

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AGE (YEARS)

MALES (MG/DAY)

FEMALES (MG/DAY)

1–3

3

3

4–8

5

5

9–13

8

8

14–18

11

9

19 and older

11

8

For infants and pregnant or breastfeeding women, consult your healthcare provider.

2022

11/17/21 9:35 AM

5

12

© JEECA UY

bowl me over!

Explore the flavors, textures, and colors of rice and noodle bowls.

[ january contents ]

23 29

5 market gourmet

20 healthy strategies

Lemon Tart.

Meal planning can help you save time and money.

6 health front Exercise may thwart cancer • Anti-inflammatory foods may reduce dementia risk • Leftovers make easy meals • More

12 bowl me over!

Jamaican-Inspired Bowls with Mango Salsa and White Rice • Thai Pineapple Fried Rice • Shrimp Pad Thai Bowl • Plantain Black Bean Bowls

22 all about tea!

Discover the health benefits of tea and herbal infusions.

26 cook-at-home Oatmeal is the perfect healthy and nourishing breakfast.

28 smart supplements Vitamin C supports immunity, vision, and more!

18 quick tips Vitamins and nutrients to support eye health.

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

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11/24/21 2:15 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Featured Nourish Recipes

ASSOCIATE EDITOR

Found on page 17

• NO SUGAR BAKER’S PEANUT BUTTER CHOCOLATE CHIP BACON COOKIES

Kelli Ann Wilson

• NO SUGAR BAKER’S DOUBLE CHOCOLATE BROWNIES

CUSTOM GRAPHICS MANAGER

Donna Sweeney

Swerve Swerve is made from ingredients found in select fruits and starchy root vegetables, and contains no artificial ingredients, preservatives or flavors. It’s zero-calorie, lowglycemic and safe for those living with diabetes, since it has little to no effect on blood glucose or insulin levels.

Swerve is a true sugar replacement because it’s sweet and delicious! Unlike other natural sweeteners, it has no bitter aftertaste and measures just like sugar. It’s also the only sugar replacement of its kind that browns and caramelizes just like sugar, so all of your favorite recipes will be a breeze.

EXECUTIVE DIRECTOR OF BUSINESS DEVELOPMENT Our process is unique, and our ingredients are the highest quality, which is why Swerve is so special— and so good!

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

Our non-GMO raw materials come from the US and France.

(They cost a little more. But they’re the best.)

Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 We ferment glucose with a natural microorganism in brewery tanks. The fermentation process naturally creates erythritol.

We add enzymes to starchy root vegetables. The enzymes break down the starch, creating oligosaccharides.

GROUP BRAND PROMOTIONS DIRECTOR

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

Anna Johnston anna.johnston@tasteforlife.com Erythritol, oligosaccharides and a little natural flavor from citrus are the only ingredients in Swerve. We keep it simple, sweet and natural.

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); ©2022 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.

Save 90 9.3 – 12 oz.

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Jayne Jones, The No Sugar Baker After a life threatening event, Jayne Jones rolled up her apron, changed her lifestyle and has quickly become one of America’s favorite self-taught bakers. Jayne uses Swerve products for her everyday baking and cooking.

Learn about Jayne’s health experiences and where she is today on page 16 and enjoy two of her favorite recipes on page 17.

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Amy Pierce CUSTOMER SERVICE

$6.99 ¢

4 J A N U A R Y

ART DIRECTOR

Michelle Knapp

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

2022

11/29/21 1:21 PM

[ market gourmet ] Lemon Tart

2 large eggs plus 7 large yolks

aluminum foil and fill with pie weights. Bake on a foil-lined rimmed baking sheet until tart shell is golden and set, about 30 minutes, rotating sheet halfway through baking.

Remove foil and weights and transfer sheet to a wire rack. (Tart shell must still be warm when filling is added.)

1 c (7 oz) granulated sugar

4. Whisk eggs and yolks together in a

From The Perfect Pie by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)

1 recipe Classic Tart Dough (recipe follows)

N c grated lemon zest plus M c juice (4 lemons)

Pinch salt

4 Tbsp unsalted butter, cut into 4 pieces

3 Tbsp heavy cream

Confectioners’ sugar

1. Roll dough into an 11-inch circle on a floured counter. Transfer to a parchment paper–lined rimmed baking sheet; cover loosely with plastic wrap and refrigerate until firm but pliable, about 10 minutes.

2. Loosely roll dough around rolling pin and gently unroll it onto a 9-inch tart pan with a removable bottom, letting excess dough hang over edge. Ease dough into pan by gently lifting edge of dough with your hand while pressing into corners and fluted sides of pan with your other hand. Run rolling pin over top of pan to remove any excess dough.

Wrap loosely in plastic, place on a large plate, and freeze until fully chilled and firm, about 30 minutes. (Dough-lined tart pan can be frozen for up to 1 month.) Adjust oven rack to middle position and heat oven to 375˚.

3. Line chilled tart shell with a double layer of

medium saucepan. Whisk in granulated sugar until combined. Then whisk in lemon zest and juice and salt. Add butter and cook over medium-low heat, stirring constantly, until mixture thickens slightly and registers 170˚, about 5 minutes. Immediately pour mixture through a fine-mesh strainer into a bowl. Stir in cream.

5. Pour warm lemon filling into warm tart shell. Bake tart on sheet until filling is shiny and opaque and center jiggles slightly when shaken, 10 to 15 minutes, rotating sheet halfway through baking.

6. Let tart cool completely on sheet on wire rack, about 2 hours. Remove outer ring of tart pan, slide a thin metal spatula between tart and tart pan bottom, and carefully slide tart onto a serving platter or a cutting board. Dust with confectioners’ sugar. Serve.

Kitchen Note: Once the lemon curd ingredients have been combined, cook it immediately; otherwise, its finished texture will be grainy.

Per serving: 362 Calories, 5 g Protein, 43 g Carbohydrates, 29 g Total sugars (28 g Added sugars), 1 g Fiber, 20 g Total fat (11 g sat), 197 mg Sodium, HH Vitamin A, H Vitamin B2 (riboflavin), B12, C, Phosphorus

Classic Tart Dough From The Perfect Pie by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)

1 large egg yolk

1 Tbsp heavy cream

K tsp vanilla extract

1

1N c (6N oz) allpurpose flour

M c (2M oz)

N tsp salt

20 min

prep time + 1 hr chill time makes 9-inch crust

confectioners’ sugar

8 Tbsp unsalted butter, cut into N-inch pieces and chilled

1. Whisk egg yolk, cream, and vanilla together in a bowl. Process flour, sugar, and salt together in a food processor until combined, about 5 seconds. Scatter butter over top and pulse until mixture resembles coarse cornmeal, about 15 pulses. With processor running, add egg yolk mixture and continue to process until dough just comes together around processor blade, about 12 seconds.

2. Transfer dough to a sheet of plastic wrap and form into a 6-inch disk. Wrap tightly in plastic and refrigerate for at least 1 hour or up to 2 days. Let chilled dough sit on a counter to soften slightly, about 10 minutes, before rolling. (Wrapped dough can be frozen for up to 1 month. If frozen, let dough thaw completely on counter before rolling.)

Kitchen Note: You need only to lightly flour the counter when rolling out this supple dough.

2 hrs

prep time + 2 hrs cool time serves 10

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11/19/21 12:29 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

daily exercise may ward off cancer

A daily walk might reduce the risk of more than a dozen types of cancer, according to a new study. Researchers determined that about 45 minutes of exercise per day would significantly lower the likelihood of breast, bladder, blood, and other cancers.

The authors analyzed data from nearly 600,000 American adults. They estimated that about 46,000 cancer cases would be prevented in the US if people met the recommended five hours a week of moderate-intensity exercise.

SELECTED SOURCES “300 minutes a week of moderate exercise may help ward off cancer” by Gretchen Reynolds, New York Times, NYTimes.com, 11/17/21 • “Proportion of cancer cases attributable to physical inactivity…”

by A.K. Minihan et al., Medicine & Science in Sports & Exercise, 10/4/21

group workouts great for stress relief

Working out in a group provides significantly more stress relief than going it alone, according to one study. Researchers found improved quality of life and about a 25 percent stress reduction from group exercise sessions. They determined that individual exercisers did not experience as much relief.

“The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone,” said lead researcher Dayna Yorks, DO. SOURCE “Group exercise improves quality of life, reduces stress far more than individual workouts,” American Osteopathic Association

6 J A N U A R Y

2022

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11/24/21 10:42 AM

certain foods lower dementia risk

Inflammation in the immune system tends to increase as we age, raising the risk of dementia. A new study found that an anti-inflammatory diet rich in fruit, vegetables, beans, and tea or coffee led to better odds.

“There may be some potent nutritional tools in your home to help fight the inflammation that could contribute to brain aging,” said study author Nikolaos Scarmeas, MD, PhD. “Diet is a lifestyle factor you can modify, and it might play a role in combating inflammation, one of the biological pathways contributing to risk for dementia and cognitive impairment later in life.”

leftover bounty

The study included more than 1,000 older adults. Those whose diets were rated as the most inflammatory were about three times more likely to develop dementia over a three-year period compared to those whose scores were the least inflammatory. The lower-inflammatory eaters averaged 20 servings of fruit per week, 19 of vegetables, four of beans or legumes, and 11 of coffee or tea.

“Reheated foods make great quick meals,” write the editors of the Tufts University Health and Nutrition Letter. They recommend cooking enough food for two or three meals and storing the leftovers in the freezer.

SOURCE “An anti-inflammatory diet may be your best bet for cognitive health,” American Academy of Neurology, 11/10/21

SOURCE “Take charge!” Tufts University Health and Nutrition Letter, 7/21

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11/29/21 12:52 PM

Banza

Chickpea Pasta

2 /$6.00

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La Famiglia DelGrosso Pasta Sauce, Pizza Sauce & Sloppy Joe Sauce Save up to $7.99 on 2 13.5 – 26 oz.

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Bonafide

Sonoma ­Creamery

Organic Broth

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Crisps Cheese Snacks

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2 /$7.00

Frozen Organic Bone Broth

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Humm

Kombucha

3 /$8.00

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Muir Glen

Tomatoes & Tomato Sauce

4 /$5.00

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Pasta Sauce & Salsa

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8 J A N U A R Y

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Justin’s

Nut Butter Squeeze

10 /$10.00

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Almond Nut Butters

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Cretors Popcorn

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SALE GOOD THROUGH JANUARY 31, 2022

11/29/21 10:16 AM

Amy’s Products Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients. Amy’s vegetarian meals taste so good because they’re made from the kind of real, quality ingredients you would use in your own kitchen.

2 /$6.00

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Thai Kitchen Products Enjoy authentic Thai dishes at home or on the go. Whether you buy their instant noodle dishes or the ingredients to make your own creations, Thai Kitchen makes it easy to experience the aromatic essences and exotic flavors of Thai.

Assorted Rice, Brown Rice, Thai Peanut & Pad Thai Noodles

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Coconut Cream, Fish Sauce & Pad Thai Sauce

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Curry Paste & Sweet Red Chili

Organic Coconut Milk

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$3.99

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$2.99

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11/30/21 7:11 AM

Ancient Harvest­

Gluten Free Quinoa Pasta

2 /$6.00

Kettle & Fire Bone Broth

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$4.99

Quinoa

$6.99

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From the Ground Up

Blake’s

Pot Pies

Crackers & Stalks

2 /$6.00

2 /$6.00

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Annie Chun’s

Good Culture

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3 /$4.00

Bowls

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KITU

Creamers

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K-Cups

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Cottage Cheese Save $1.07 on 3 / 5 – 5.3 oz.

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2% Cottage Cheese

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PB2

Powdered Peanut Butter

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SALE GOOD THROUGH JANUARY 31, 2022

11/29/21 10:19 AM

Pederson’s Natural Farm Bacon, Sausage & Kielbasa No Sugar meats from Pederson’s Natural Farms are perfect for your Whole30, Keto, Paleo or No Sugar lifestyle. All animals are humanely raised, fed a vegetarian diet and never administered antibiotics or growth hormones.

$4.99

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Kodiak Cakes Products Kodiak Cakes crafts their food with the wholesome nutrients, freshly ground whole grains, and essential protein you need to conquer your personal frontier.

$4.99

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11/29/21 10:18 AM

BY EVA MILOTTE

L W O B !

R E V O E M

flavor in one container © KRISTEN KILPATRICK

The latest way to enjoy a combination of the tastes, textures, and colors of healthy ingredients is found in bowls.

Comforting and tasty, these recipes bring together herbs, spices, veggies, and protein into one convenient serving vessel. And, in the case of one of these filling dishes, the serving bowl can even be a halved-out pineapple for the ultimate visual presentation!

JAMAICAN-INSPIRED BOWLS WITH MANGO SALSA AND WHITE RICE From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)

1 c uncooked white rice, rinsed

1 (15 oz) can black beans, drained and rinsed

For the Chicken

N c fresh lime juice (from about 2 limes) N c low-sodium soy sauce or tamari

1 tsp garlic powder

1 tsp onion powder

2 tsp ground allspice

2 tsp dried thyme

K tsp ground black pepper N tsp ground cinnamon N tsp ground nutmeg

3 c cooked, cubed chicken thighs

1 Tbsp extra-virgin olive oil

For the Mango Salsa

1 large ripe mango, cut into N-inch cubes

1 red bell pepper, cut into N-inch pieces

2 Tbsp fresh lime juice (from 1 lime)

K tsp fine sea salt N c chopped fresh cilantro, for garnish

12 J A N U A R Y

35 min prep time serves 4

1. Cook rice according to package instructions.

2. Pour beans into a small saucepan and add 1 cup water. Cover and bring to a simmer over medium heat. Cook for about 5 minutes, until heated through.

Remove from heat and keep warm until ready to serve.

3. Make chicken: In a food processor or blender, combine lime juice, soy sauce, garlic powder, onion powder, allspice, thyme, pepper, cinnamon, and nutmeg. Process into a paste.

4. Transfer seasoning paste to a large bowl, add cooked, cubed chicken, and toss, coating each piece of chicken as evenly as possible.

5. In a large skillet, heat oil over medium-high heat until oil shimmers and runs easily when you tilt pan. Add chicken and cook for 3 to 4 minutes on each side, until darkened in color.

6. Meanwhile, make salsa: In a medium bowl, combine mango, bell pepper, lime juice, and salt. Toss until well combined. Set aside until ready to serve.

7. Divide rice among four bowls and top with chicken, salsa, and black beans.

Garnish with cilantro and serve.

Per serving: 706 Calories, 36 g Protein, 76 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 10 g Fiber, 29 g Total fat (7 g sat), 1,070 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B2 (riboflavin), B12, Folate, Zinc, HH Vitamin B1 (thiamine), K, Iron, Magnesium, Potassium, H Vitamin A, E

2022

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11/19/21 10:00 AM

THAI PINEAPPLE FRIED RICE

For an interesting presentation, serve in a hollowed-out pineapple half.

From Vegan Asian: A Cookbook by Jeeca Uy ($21.99, Page Street Publishing Co., 2021)

3 c cooked and cooled rice, leftover is best

K tsp chili powder, or 1

N tsp ground white

14 oz extra-firm tofu

3 Tbsp neutral oil

K tsp salt, divided,

plus more to taste if needed

1 small onion, diced

K c seeded and diced red bell pepper

2 Tbsp low-sodium soy sauce

2 tsp coconut sugar*, or to taste

2 tsp curry powder

bird’s eye chili, sliced (optional) pepper, or to taste

1 c fresh or canned pineapple chunks, sliced into K-inch cubes

L c roasted cashews K c chopped scallions,

40 min prep time serves 3

plus more for garnishing

K c seeded and diced tomato

1. Place cooked rice in a large bowl and carefully break apart with a spoon to separate grains. Set aside. If using freshly cooked rice, leave rice to cool in front of a fan for 10 minutes for the moisture to evaporate.

2. Press tofu for at least 10 minutes to drain any excess liquid**. Afterward, slice into K-inch cubes.

3. Heat a large skillet or wok over medium-high heat. Add oil. Once hot, add tofu cubes. Sprinkle N teaspoon of salt over tofu and then give it a good mix. Pan-fry tofu cubes, flipping them about every 2 minutes, until golden brown and crisp on all sides, about 10 minutes total. Move tofu to side of pan. Add onion and bell pepper. Sauté for 2 minutes, or until bell pepper is tender. Add rice and then season with soy sauce, coconut sugar, curry powder, and chili powder or fresh chili. Mix well and then season with remaining N teaspoon of salt and the white pepper.

4. Add pineapple and increase heat to high. Give mixture a good stir and cook for 2 to 3 minutes, stirring occasionally to prevent rice from sticking to bottom of pan. Add cashews, scallions, and tomato. Mix well and cook for 2 more minutes. Adjust seasoning according to desired taste, as needed. Turn off heat and then serve rice in bowls or pineapple bowls. Garnish rice with more chopped scallions, if desired. Enjoy while hot! *If you can’t find coconut sugar, substitute brown sugar.

© JEECA UY

**To drain tofu of its excess liquid, wrap the whole block in a paper towel or clean kitchen towel. Place on a plate or any flat surface. Stack two chopping boards or any weighted flat item, such as a plate, on top of the tofu to squeeze out its excess liquid. Leave the boards for approximately 10 minutes. After pressing the tofu, it should lose significant amounts of its water that will be absorbed by the towel.

Per serving: 591 Calories, 21 g Protein, 71 g Carbohydrates, 14 g Total sugars (3 g Added sugars), 6 g Fiber, 27 g Total fat (4 g sat), 770 mg Sodium, HHHHH Vitamin C, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), B6, K, HHH Calcium, Iron, Magnesium, HH Vitamin B3 (niacin), E, Zinc, H Vitamin B2 (riboflavin), Potassium

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11/18/21 1:07 PM

continued from page 13

30 min

bowl prep time serves 2

15 min

shrimp prep time

(makes 1K cups cooked shrimp)

Light brown sugar can be substituted for the dark brown sugar.

SHRIMP PAD THAI BOWL From Bowls: Vibrant Recipes with Endless Possibilities by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

1 small shallot, minced

2K T bsp packed dark brown sugar

1 garlic clove, minced

3 Tbsp lime juice (2 limes)

2 Tbsp fish sauce

2K Tbsp vegetable oil, divided 2 tsp rice vinegar

V tsp cayenne pepper 4 oz (N-inch-wide) rice noodles

Pinch table salt 1 large egg, lightly beaten 2 s callions, green parts only, sliced thin, divided

O cup Sautéed Shrimp (recipe follows), warmed

2 oz (1 c) bean sprouts

1. Whisk lime juice, 3 tablespoons of water, sugar, fish sauce, 1K tablespoons of the oil, the vinegar, and cayenne together in a bowl; set aside. Pour 2 quarts of boiling water over noodles in bowl and stir to separate. Let noodles soak until soft and pliable but not fully tender, stirring once halfway through soaking, 8 to 10 minutes. Drain noodles and rinse with cold water until water runs clear, shaking to remove excess water.

2. Heat remaining 1 tablespoon oil in a 10-inch nonstick skillet over medium-high heat until shimmering. Add shallot, garlic, and salt and cook over medium heat, stirring constantly, until shallot is light golden brown, about 1K minutes. Stir in egg and cook, stirring vigorously, until scrambled and barely moist, about 20 seconds.

3. Add drained rice noodles and toss to combine. Add lime mixture and half of scallions, increase heat to medium-high, and cook, tossing

14 J A N U A R Y

makes 2-4 bowls

gently, until noodles are well coated and tender, about 3 minutes.

(If not yet tender, add 2 tablespoons water to skillet and continue to cook until tender.) Season with salt and pepper to taste. Divide among individual serving bowls, and then top with sautéed shrimp and bean sprouts and sprinkle with remaining scallions. Serve.

Per serving: 538 Calories, 19 g Protein, 69 g Carbohydrates, 17 g Total sugars (11 g Added sugars), 3 g Fiber, 21 g Total fat (2 g sat), 1,624 mg Sodium, HHHH Vitamin K, Phosphorus, HHH Vitamin E, HH Vitamin B6, B12, C, H Vitamin B2 (riboflavin), Calcium, Folate, Iron, Magnesium, Zinc

SAUTÉED SHRIMP From Bowls: Vibrant Recipes with Endless Possibilities by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

12 o z extra-large shrimp (21 to 25 per pound), peeled, deveined, and tails removed

N tsp table salt N tsp pepper 1 Tbsp extra-virgin olive oil or vegetable oil

1. Pat shrimp dry with paper towels and sprinkle with salt and pepper.

2. Heat oil in a 12-inch nonstick skillet over medium-high heat until just smoking. Add shrimp in a single layer and cook, without stirring, until spotty brown and edges turn pink on bottom side, about 1 minute.

3. Flip shrimp and continue to cook until all but very center is opaque, about 30 seconds; transfer shrimp to a plate. (Shrimp can be refrigerated for up to 2 days.)

2022

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11/18/21 1:07 PM

PLANTAIN BLACK BEAN BOWLS

2 hrs

prep time + 8 hour soak time for beans

From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)

serves 4

For the Black Beans

3 Tbsp extra-virgin olive oil

K tsp fine sea salt N tsp paprika

1 small onion, quartered

3 garlic cloves, smashed and peeled

1 bay leaf

1 Tbsp fine sea salt

2 c uncooked white rice, rinsed

For the Plantains

1 lb dried black beans, rinsed

2 large ripe plantains (dark yellow or brown, not green), peeled and cut on an angle into 1-inchthick pieces

For the Sauce

1 c packed fresh cilantro 1 medium jalapeño

1 garlic clove

L c mayonnaise 2 Tbsp fresh lime juice (from 1 lime)

N tsp fine sea salt

Chopped fresh cilantro, for garnish

1 lime, cut into wedges, for serving

1. Cook the black beans: Place beans in a large pot and add water to cover. Set aside to soak for at least 8 hours or up to overnight.

2. Drain and rinse beans, return them to pot, and add fresh water to cover. Add onion, garlic, bay leaf, and salt.

Bring to a low boil over medium heat. Cover and cook, stirring occasionally, for 1 to 1K hours, until beans are tender. Remove from heat and discard onion, garlic, and bay leaf.

3. Cook rice according to package instructions.

© KRISTEN KILPATRICK

4. Make the plantains: In a large skillet, heat oil over medium heat until oil shimmers and runs easily when you tilt pan. Add plantains in an even layer and fry for 3 to 4 minutes, until golden brown on bottom. Then flip and cook for 3 to 4 minutes more, until golden brown on second side. Transfer plantains to a paper towel to drain and sprinkle with salt and paprika.

5. Make the sauce: In a blender, combine cilantro, jalapeño, garlic, mayonnaise, lime juice, and salt. Blend until smooth.

6. Transfer 4 cups of cooked black beans to an airtight container and 4 cups of the cooked rice to a separate airtight container. Refrigerate and use for additional meals during the week. They will keep for up to 5 days.

Use canned black beans in place of the dried beans.

Proceed to Step 2, cook over medium heat for 15-20 minutes until onion is softened.

7. Warm remaining black beans and rice, if needed.

Then use a slotted spoon to scoop beans onto four large bowls. Divide rice, plantains, and sauce among bowls. Garnish with cilantro and serve, with lime wedges alongside for squeezing over top.

Per serving: 1,091 Calories, 33 g Protein, 182 g Carbohydrates, 17 g Total sugars (0 g Added sugars), 21 g Fiber, 28 g Total fat (4 g sat), 853 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, Folate, Magnesium, Phosphorus, Zinc, HHHH Iron, Potassium, HHH Vitamin C, HH Vitamin B2 (riboflavin), B3 (niacin), K, H Vitamin E, Calcium

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11/18/21 1:07 PM

Meet the No Sugar Baker I’m a Minnesota girl who loves hockey, outdoor hockey rinks, pans of bars and tater tot hotdish. I’m also a lawyer who got deathly sick. I landed in the emergency room with blood pressure and glucose levels off the charts. It was my 44th birthday and one that I’ll never forget; it was that day my life and health changed forever.

The ER physician told me I was close to a stroke, had two detached retinas and, if I didn’t change my way of life, I had four years to live. That diagnosis hits you smack in between the eyes. Speaking of eyes, right after I was diagnosed as a severe diabetic, I lost my vision for three weeks.

Just six months later I was sugar-free, medicine-free and insulin-free, and I was 60 pounds lighter and my vision was back to 20/20. Whew! And I still loved hockey and pans of bars, but now with a renewed meaning of life.

Prior to being sick, I loved my kitchen. I would show off my cheesecakes and flaunt my ability to throw a showstopping party. Then, I got sick, and the physician told me to eat “lean meats and salads for the rest of my life.” She didn’t realize I was a Minnesotan raised on bars, cookies and nut rolls. But I followed her rules. I wanted nothing to do with my kitchen for six months.

Eventually I made it past the dreaded holiday food season without cheating and found myself shopping at my neighborhood market. I was wandering the aisles like a Minnesotan searching for a lake. I wanted to know how I was going to live the rest of

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my life. I wanted back into the kitchen. I wanted fun back in my life. I wanted to bake. I found Swerve — a natural sweetener — and decided to give it a try.

Before I got sick, cheeseburger soup was one of my go-to recipes, but I quickly learned it was a no-go after my diagnosis. I secretly made my first batch of the now famous “No Sugar Baker Cheeseburger Soup.” I was experimenting and tried to reinvent the recipe and I thought I failed miserably. I mean who in their right mind would want to eat something sugar free?

I brought the soup over to my parents’ house for them to try. I told them it’s my new take on my cheeseburger soup. They smirked at each other. And simply said, “We’ve been waiting for this day since you got sick. Our daughter is back. Her spirit is back. That spunk we love is back.” I went on my merry way and thought nothing of it. An hour later, they called me to say they devoured the soup and it hit the spot. They said, “It was great!”

Their enthusiasm gave me a spark to try more recipes.

I started to experiment with other recipes and shared them just on my personal social media page. My daughter came home from college and she suggested we start a social media page called “the No Sugar Baker.” I thought she was nuts, but it had a cute ring to it. So, we did it. In a year, we’ve had over 110,000 followers, I’ve posted over 250 no-sugar recipes and I’ve been interviewed over 100 times.

If I can do it, you can do it. Join the No Sugar Baker team!

We bake healthy and are living sugar free!

Article by Jayne Jones

2022

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11/29/21 10:20 AM

No Sugar Baker’s Peanut Butter Chocolate Chip Bacon Cookies Recipe by Jayne Jones, The No Sugar Baker

INGREDIENTS: amount:

non-stick spray

2 dozen

5 Tbsps organic butter

½ cup all natural, sugar free peanut butter

½ cup Swerve Sweetener Brown Sugar Replacement

½ cup Swerve Sweetener Granular Sugar Replacement

cookies

1 egg

1 Tbsp organic pure vanilla extract

1¼ cup flour (almond or organic unbleached all-purpose)

¼ tsp baking powder

¼ tsp baking soda

¼ tsp organic ground cinnamon

¼ tsp salt

¾ cup Lily’s Dark Chocolate Chips No Sugar Added

¾ cup bacon (nitrate and sugar free), cooked and crumbled

TO PREPARE: 1. Heat oven to 350 F. Spray baking sheet with non-stick spray.

2. In mixing bowl, combine butter, peanut butter, brown sugar replacement, granular sugar replacement and mix until smooth and creamy. Add the egg and vanilla, mix to combine.

3. In separate small bowl, combine flour, baking powder, baking soda, cinnamon and salt. Add dry mixture to wet mixture. Stir to combine well. Fold in chocolate chips and bacon.

4. Form into 1-inch round balls and place on prepared baking sheet. Flatten dough with fork and top with extra bacon and salt.

5. Bake for 12-14 minutes, until golden brown.

No Sugar Baker’s Double Chocolate Brownies Recipe by Jayne Jones, The No Sugar Baker

amount:

12-13

brownies

INGREDIENTS: non-stick spray

1 box Swerve Sweets Chocolate Cake Mix

½ cup cocoa powder

8 ounces organic cream cheese

1 cup organic butter, melted, divided

3 eggs, divided

2¼ cups Swerve Sweetener Confectioners

1 Tbsp organic pure vanilla extract

TO PREPARE: 1. Heat oven to 350 F. Spray a 9×9 baking pan with non-stick spray and set aside.

2. In small bowl, combine cake mix, ½ cup butter and 1 egg. Your mixture will be thick. Pat into pan and set aside.

3. In large mixing bowl, whip cream cheese until light and fluffy. Add in remaining ½ cup melted butter, 2 eggs, cocoa, vanilla and Swerve Confectioners. When combined and mixed well, pour onto cake layer. Bake for at least 50-60 minutes.

4. The top center will be gooey. Set in fridge to cool and set for a couple hours. Sprinkle with extra Swerve and enjoy!

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[ quick tips ] B Y T A S T E F O R L I F E S T A F F

focus on

eye health

nutrients to support your vision Whole grains, fruit, vegetables, beans, fish, and low-fat foods contain nutrients that can improve vision, keep eyes healthy, and even reduce the risk of some eye diseases.

Eating at least five servings of fruit and vegetables every day, and incorporating more omega 3s into your diet, has benefits for your eyes and your whole body. This chart shows you what nutrients support eye health and how to get more of them.

NUTRIENT

HOW IT HELPS

FOOD SOURCES

Vitamin A

Helps the retina convert light rays into the images we see.

Orange vegetables and fruits like apricots, cantaloupe, carrots, and sweet potatoes.

Vitamin C

Helps repair and grow new tissue cells; prevents or delays age-related macular degeneration (AMD) and cataracts.

Grapefruit, lemons, red bell peppers, pineapple, strawberries, and tomatoes.

Omega 3s

Help with tear function; may help ease dry eye and improve retinal health.

Coldwater fish (salmon, sardines, trout, and tuna), flaxseeds, and walnuts.

Lutein and Zeaxanthin

Protect the area of the eye known as the macula; dietary intake has been shown to improve pigment density.

Broccoli, collards, corn, eggs, kale, peas, romaine lettuce, spinach, squash, and turnip greens.

SELECTED SOURCES “36 fabulous foods to boost eye health” by Celia Vimont, American Academy of Ophthalmology, www.aao.org, 1/10/20 • “Top foods to help protect your vision,” Harvard Health Letter, Harvard Medical School, 8/13

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11/16/21 12:39 PM

Digital detox The so-called “blue light” from digital devices has been shown to cause eyestrain, blurry vision, and headaches.

It also contributes to a lack of sleep, which can lead to poor concentration.

Kerry Gelb, a practicing optometrist in New Jersey, offers these tips for protecting eyes from blue light at any age: • Take frequent breaks from digital device use. Every 20 minutes, stand up and look away for 20 seconds to a distance of 20 feet.

• Go outside for exposure to sunlight.

• Consider blue-filtering glasses.

• Cut off screen time two to three hours before bedtime.

• Get yearly eye exams.

SELECTED SOURCES “Management of digital eye strain” by C. Coles-Brennan et al., Clinical and Experimental Optometry, 1/19 • Personal communication: Kerry Gelb

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11/16/21 12:39 PM

[ healthy strategies ] B Y T A S T E F O R L I F E S T A F F

5 budget-friendly

meal planning tips getting organized can save you time and money

Eating out can be fun and exciting but doing it every night of the week probably isn’t the best choice for your budget or your waistline. Cooking at home can be healthy and cost-effective, but it does require some planning. Organizing the week’s dinners before you go shopping can help you save time and money, and takes the guesswork out of meal prep. Here are five tips to get you started!

pasta, canned beans, rice, tuna fish, and tomato sauce? Organize dinners around these ingredients.

Take stock of what’s in the freezer, as well.

After planning meals and making a list of the ingredients you need for each one, check to make sure you don’t already have the items on hand. This helps prevent duplicate purchases.

q Feature your favorites

Plan meals around inexpensive and nutritious items found in the store. Consider foods that are filling: beans, squash, sweet potatoes, lentils, brown rice, tofu, mushrooms, and eggs are good choices.

Have everyone in the family contribute their favorite meal ideas. Organize the top 20 dishes by category: soups, chicken, vegetarian, seafood, etc. Make a list of the ingredients needed for each meal. Keep the list handy on your computer or in a notebook for quick reference when it’s time to make a shopping list.

r Get creative with themes

Another idea is to give each day of the week a specific theme. Taco Tuesday is a common choice. Pasta Wednesday and stir-fry Friday are other options.

Make an ingredient list based on recipes you find for these themed days.

s Shop your shelves

To save time and money, plan meals around what you already have. Are the cabinets stuffed with dried

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t Focus on filling foods

u Seek out specials

Check the store’s flyers and weekly circulars for specials. Pick out recipes that feature sale items.

Scour newspaper inserts or the internet for coupons featuring your favorite brands. Buy in-season produce—not only is it less expensive, but it’s likely to be fresher too.

Look for manager’s specials at the store. Another place to find deals is the grocery clearance section.

Ask an employee where to find the discounts. ● SELECTED SOURCES “10 family meal planning tips & ideas on a budget”

by Kristia Ludwick, www.MoneyCrashers.com, 2019 • “How to plan your meals when you’re on a tight budget” by Kristin Wong, www.twocents.

LifeHacker.com

2022

11/24/21 12:51 PM

Waste not, want not

Did you know that up to 40 percent of the food produced in the US is never eaten? Fresh fruit and vegetables often spoil before they can be used. Here are some ways to ensure your produce lasts as long as possible.

Start with the best. Never buy bruised, cut, or moldy produce. Invest in fruit and vegetables with a long shelf life. Beets, cabbage, carrots, onions, pumpkins, spaghetti squash, and sweet potatoes all last at least a month or longer.

Store at the right temperature. Some types need to be refrigerated, while others should stay at room temperature. A good rule of thumb is to observe how items are kept in the store and do that at home.

Freeze in freshness. Almost any type of fresh produce can be frozen, which will preserve it indefinitely if it is stored constantly at 0˚. Produce with high water content (apples, celery, cucumbers) may not have the best texture when it thaws. Some vegetables will need to be blanched (scalded) before freezing to reduce color, flavor, and texture loss.

Always label what you put in the freezer.

Separate fruit and veg. Certain produce releases high levels of ethylene gas that helps it ripen but may make other types of fruit and veg decay faster.

✁ Store these foods… avocados apples unripe bananas cantaloupe honeydew melons kiwi plums nectarines peaches tomatoes

…away from these. broccoli and other cruciferous vegetables carrots cucumbers eggplant leafy greens peas peppers squash sweet potatoes watermelon

SELECTED SOURCES “7 vegetables that stay fresh for months” by Dana Leigh Smith, www.Time.com • Cooking with Scraps by Lindsay-Jean Hard ($19.95, Workman Publishing, 2018) • “Freeze more. Waste less.” by Dana Gunders, Natural Resources Defense Council, www.NRDC.org • “Freezing and food safety,” USDA Food Safety and Inspection Service, www.fsis.usda.gov • “How to keep produce fresh longer—infographic,” Academy of Nutrition and Dietetics, www.EatRight.org, 2015 • “Keep fruits & vegetables fresher longer,” American Heart Association, 2018 • “Preserving food: Freezing vegetables,” University of Georgia Cooperative Extension Service, www.nchfp.uga.edu • Waste Not by James Beard Foundation ($45, Rizzoli, 2018)

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11/24/21 12:51 PM

BY TASTE FOR LIFE STAFF

all about tea! explore tea’s many health benefits

Tea is the world’s most popular beverage other than water, and there are many reasons why.

The leaves of the Camellia sinensis plant provide several tea varieties, all of them tasty and offering an abundance of health benefits.

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2022

11/19/21 11:49 AM

The various flavors, colors, and aromas of tea result from different processing methods and the climate in which the plant was grown.

Full-bodied black teas, including breakfast teas, Darjeeling, and Ceylon, undergo several hours of fermentation. Delicate oolongs are partially fermented, while green and white teas are not. Oolong’s flavor resides somewhere between the taste of black and green tea. In white tea, the leaves and buds are steamed and dried; it brews to a pale yellow or light red shade and tastes slightly sweet.

Drink to your health The focus of many scientific studies, teas from the camellia plant are rich in antioxidants. These nutrients are known fighters of free radicals, which cause cell damage that can lead to cancer, stroke, and Alzheimer’s disease.

Green tea has shown promising results in studies ranging from heart health and cancer prevention to weight loss. Experts believe its ability to relax blood vessels throughout the body can lead to modest reductions in blood pressure.

Research also suggests that green tea may be helpful for weight management.

Studies on a compound in green tea known as EGCG found that it helped to lower the production of beta amyloid, a protein that builds up in the brains of Alzheimer’s patients. The EGCG content of white tea is even greater than that of green tea.

The antioxidants in black tea can help block the formation of plaque on artery walls that leads to high levels of LDL (“bad”) cholesterol.

Oolong tea may be useful for treating atopic dermatitis or eczema. In a study of oolong tea, patients who drank oolong three times a day for one month experienced improved skin—the beneficial effect was maintained for at least six months. The study’s authors concluded that its effectiveness may be due to the antiallergic properties in oolong tea.

Herbal healing Herbal teas, known for their medicinal properties, are not true teas, but rather infusions of herbs or plants. Here’s a sampling of herbal infusions and their health benefits. ● HERBAL TEA

BENEFITS

Chamomile

Calms tension (including PMS anxiety), reduces inflammation, and promotes sleep.

Cinnamon

Has antibacterial and antifungal properties, soothes nausea and indigestion, helps balance blood sugar, and relieves joint pain.

Echinacea

Reduces the duration and symptoms of common cold and upper respiratory tract infections and acts as an immune system stimulant.

Ginger

Acts as a digestive aid, relieves nausea, reduces joint inflammation, and eases cold and flu symptoms.

Ginseng

Enhances immune function, reduces blood sugar, and may help fight cancer.

Peppermint

High in antioxidants, relieves symptoms of irritable bowel syndrome, and eases indigestion and bloating.

Brew the perfect cup Herbal teas are available in tea bags or in loose form. To brew loose tea, place the herbs in a pot or cup and add one cup of boiling water for each heaping teaspoon of tea. Cover and let steep for 15 minutes before straining and drinking—feel free to add a sweetener of your choice. Although most teas are served hot, they can also be served over ice.

SELECTED SOURCES “AICR’s foods that fight cancer” American Institute for Cancer Research, www.AICR.org • “Chamomile: An herbal medicine of the past with bright future”

by J.K. Srivastava et al., Molecular Medicine Report • “Cinnamon use in Type 2 diabetes: An updated systematic review and metaanalysis” by R.W. Allen et al., Annals of Family Medicine • “Consumption of polyphenol plants may slow aging and associated diseases” by U. Uysal et al., Current Pharmaceutical Designs, 2013 • “Green tea catechins: Defensive role in cardiovascular disorders” by P. Bhardwaj and D. Khanna, Chinese Journal of Natural Medicines, 2013 • “Tea and its consumption: Benefits and risks” by K. Hayat et al., Critical Reviews in Food Science and Nutrition, 2015 • “Tea fact sheet,” Tea Association of the U.S.A. Inc., www.TeaUSA.com • “A trial of oolong tea in the management of recalcitrant atopic dermatitis” by M. Uehara et al., Archives of Dermatology

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11/19/21 11:49 AM

Traditional Medicinals­

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2022

No Cow

Protein Bars

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SALE GOOD THROUGH JANUARY 31, 2022

11/29/21 10:23 AM

Garden of Eatin’, Sensible Portions & Terra Chips Start the new year with a great deal on your favorite better-for-you chip brands! Choose from the vibrant root vegetables of Terra Chips, the tasty crunch of Sensible Portions, or organic corn chips from Garden of Eatin’.

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[ cook-at-home ] B Y L I S A F A B I A N

ultimate oatmeal sow some wild oats

There’s no doubt that a bowl of warm oatmeal is nourishing, soothing, and healthy. But oatmeal can suffer a bad rap for being flavorless and gummy. No more!

Here’s the rundown on the different types of oats, how to make a bowl you can be proud of, and some tasty ways to modernize this traditional breakfast choice.

All about the oats

While there’s a vast difference in the taste, texture, and cooking time among oat varieties, all oats begin as whole oat berries, otherwise known as groats.

The groats are then hulled and processed in varying manners, depending on the desired end product.

Pay attention to the oat variety a recipe indicates, and then purchase that one. If you’re not sure which type to use, stick with old-fashioned rolled oats. Here are the different types and what they work best in.

Instant oats. Convenient and quick to make, these oats typically come with flavorings, sugar, and salt in little paper packages. This variety is not a good choice for baking recipes.

Quick-cooking oats. These oats are chopped before being rolled, so the flakes become thinner. They cook within minutes, but aside from their breakfast convenience, most home cooks find them to be too dusty for use in granola, muesli, and baking.

Rolled (old-fashioned) oats. Whole oat groats are steamed and then rolled out into flakes before cutting.

This makes the end product more tender. Use in granola, muesli, and baking recipes. Rolled oats make for a hearty and toothsome bowl of oatmeal.

Steel-cut oats. When whole oat groats are chopped into two or three tiny pieces, these oats are the result.

Chewy in texture, they work well for porridge and oatmeal. Thick in shape, steel-cut oats tend to absorb too much moisture for baking purposes. Try cooking them in a slow cooker for a hearty oatmeal.

As a side note, if you have celiac disease or are following a gluten-free diet, be sure to look for oats clearly labeled gluten free. Gluten-free oats are processed and packaged separately to avoid cross contamination with gluten. Conventional oats are frequently stored, processed, and transported with 26 J A N U A R Y

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other grains like whole wheat, which contaminates them with gluten. This makes them unsafe for those following a gluten-free eating plan.

A simple tip for making a better bowl of oatmeal is to reach for a larger pot. Oats cook more evenly when less crowded. If you have extra time, consider toasting the oats beforehand for a nuttier flavor. Melt a tablespoon of butter over medium-high heat. Add the oats. Stir often for a few minutes. The oats are done when they smell toasted. Immediately remove from heat.

Unless the recipe indicates otherwise, add oats when the water is at a rolling boil. If you prefer a creamier oatmeal, add more cooking liquid at the beginning. Start with an additional ½ cup. If, at the end of the cooking time, the oats are still not to your liking, stir and add 2 tablespoons of liquid until desired consistency is reached.

To avoid gluey oatmeal, resist too much stirring. This can break up the oat grains and make the end product gummy. When the oats are done, cover the pot and let it sit for a few minutes before adding toppings and serving.

Top of the morning to you

Toppings take oatmeal to a new level. Try these fun and flavorful options to boost your morning bowl. ✔ shredded coconut, dates, vanilla extract, honey ✔ fresh or freeze-dried raspberries, dark chocolate chips, toasted almonds ✔ lemon zest and juice, vanilla extract, agave syrup ✔ almond butter, sliced banana, vanilla extract, honey ✔ raisins, nutmeg, ground ginger, ground cinnamon, molasses ✔ fresh cranberries, applesauce, pecans, orange extract, maple syrup ✔ apples, pears, honey, ground cinnamon, allspice, ground cloves ✔ pumpkin purée, brown sugar, pumpkin seeds, pumpkin pie spice blend ✔ raisins, pistachios, cashews, honey, ground cardamom ● SELECTED SOURCES OATrageous Oatmeals by Kathy Hester ($19.99, Page Street Publishing, 2014) • Whole-Grain Mornings by Megan Gordon ($22, Ten Speed Press, 2013)

2022

11/24/21 2:25 PM

Peanut Butter Cookie Oatmeal

15 min prep time serves 4

From the Taste for Life test kitchen

1 c old-fashioned rolled whole oats (not instant)

2 c your favorite milk

K tsp ground cinnamon N tsp salt L c no-sugar-added peanut butter

N c chopped peanuts, divided

4 Tbsp honey, divided

1. Add oats, milk, cinnamon, and salt together in a medium pot. Stirring, bring mixture to a boil over high heat.

2. Reduce heat to mediumlow. Cook for 10 minutes, or until mixture is thick and creamy.

3. Remove from heat. Stir in peanut butter.

4. Transfer oatmeal to four bowls. Divide peanuts evenly among bowls. Drizzle each serving with 1 tablespoon honey. Serve immediately.

Kitchen Note: This filling bowl of oatmeal tastes like peanut butter cookies! For alternate toppings, consider adding bananas, chocolate chips, crushed graham crackers, or raisins.

Per serving: 448 Calories, 18 g Protein, 56 g Carbohydrates, 26 g Total sugars (17 g Added sugars), 6 g Fiber, 19 g Total fat (4 g sat), 206 mg Sodium, HHHHH Phosphorus, HHH Vitamin B1 (thiamine), Magnesium, HH Vitamin B2 (riboflavin), B3 (niacin), B12, Calcium, Zinc, H Vitamin B6, D, E, Folate, Iron, Potassium

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11/24/21 2:25 PM

[ smart supplements ] B Y V I C T O R I A D O L B Y T O E W S , M P H

3 health benefits of

vitamin C Most animals make all the vitamin C they need inside their bodies. But not so when it comes to the human animal. We’re one of only a handful of species who can’t produce vitamin C and must rely on an ongoing dietary source of this essential vitamin.

As little as just a few slices of orange will keep scurvy at bay. In fact, vitamin C’s other name, ascorbic acid, literally translates as “without scurvy.” Optimal health takes more than just avoiding a pirate’s disease, however. Plentiful vitamin C (from the diet and/or supplements) correlates with better health outcomes.

Here are three ways vitamin C can help you improve your health and well-being:

q Boost immunity Vitamin C gets top billing for making a difference with common colds, even if the precise value of this vitamin during cold season can be misunderstood.

Yes, vitamin C bolsters the immune system in a general way, but no, it won’t completely block you from getting a cold. That does not mean you should toss out your bottle of vitamin C. Regular supplementation with vitamin C offers significant benefits: When you get a cold, you’ll likely recover much more quickly—in fact, in half the time if you take vitamin C regularly.

r Support vision Vitamin C holds a strong reputation as an eyefriendly nutrient. Numerous studies link this vitamin to the prevention and/or treatment of a host of vision problems, including cataracts, glaucoma, and diabetic neuropathy. Along with other antioxidant nutrients (namely vitamin E, lutein, and zeaxanthin), vitamin C protects against both the development and progression of cataracts. Likewise, vitamin C can also provide protection from glaucoma.

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s Get a healthy glow Vitamin C—along with other antioxidants—is a must for healthier skin. C is abundant in the skin, where it helps build new collagen, the protein that makes skin smooth, firm, and strong. The vitamin C in skin also helps prevent photodamage from UV light, which can make skin look older.

A healthy diet based on plenty of fruits and vegetables serves as a great start to giving your body enough vitamin C. Top food sources of vitamin C include orange juice, strawberries, citrus fruits, cantaloupe, and tomatoes. But is diet always enough?

Intentional food choices can achieve a basically sufficient intake of vitamin C (about 200 milligrams daily), but it’s tricky to rely on diet alone for vitamin C intakes of 500 mg or more daily. For this reason, supplemental sources can be welcome for anyone wanting to benefit from higher intakes of vitamin C. ● Victoria Dolby Toews, MPH, is an evidencebased, integrative medicine journalist. She received her Master of Public Health from OHSUPSU School of Public Health. She is the author or co-author of numerous books.

SELECTED SOURCES “The association between dietary intake of antioxidants and ocular disease” by A. Braakhuis et al., Diseases, 1/17 • “Oral contraceptives and changes in nutritional requirements”

by M. Palmery et al., European Review for Medical and Pharmacological Sciences • “The roles of vitamin C in skin health” by J.M. Pullar et al., 9/17; “Vitamin C and infections” by H. Hemila, 3/17, Nutrients • “Vitamin C physiology: The known and the unknown and Goldilocks” by S.J. Padayatty, Oral Diseases, 9/16

2022

11/18/21 9:52 AM

What’s the right dose?

The recommended daily amount for vitamin C in adults is 65–90 mg daily; however, much higher intakes (such as 250–1,000 mg per day) are associated with improved health status.

The most common side effect reported with high vitamin C intake is gastrointestinal upset, specifically nausea and diarrhea— in which case, you can simply reduce your supplemental intake. Also, keep in mind that vitamin C needs increase during physical or emotional stress, infection, illness, and use of oral contraceptives.

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11/17/21 9:42 AM

[ just for kids ]

winter

scavenger hunt see how many you can find!

Snowman

Pinecone

Jacket

Hat

Shovel

Snow

Mittens

Animal Tracks

Bare Tree

Bird

Hot Cocoa

Scarf

30 J A N U A R Y

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2022

11/22/21 12:58 PM

HUGE DEALS Enjoy our Buyers’ Best Deals!

Bigelow Tea

Flavorful and delicious, Bigelow herb teas are not really a “tea” but the delightful, caffeine-free infusion that results from the delicate blending of fine herbs, fruits and spices.

Wild Planet Products

Wild Planet is committed to providing the finest tasting, sustainably caught wild seafood while supporting the conservation of marine ecosystems.

Skipjack Light Tuna & ­Sardines

Sockeye Salmon

$6.99

2 /$5.00

Save $2.50 / 6 oz.

Save up to $1.58 on 2 3 – 4.375 oz.

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2 /$5.00

Save up to $2.50 on 2 18 – 20 ct.

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R.W. Knudsen Juices & Shots Shots

2 /$4.00

Albacore Tuna & Chicken Breast

$3.99

Save up to $1.60 / 3 – 5 oz.

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EatingWell Frozen Entrées

Each EatingWell meal is packed with good stuff like whole grains, protein and lots of vegetables.

Save $1.98 on 2 / 2.5 oz.

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Very Veggie Juices

2 /$7.00

Save $2.98 on 2 / 32 oz.

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Just Juices

$6.99

Save $3.40 / 32 oz.

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Xochitl Corn Chips

You can never go wrong with original or traditional Xochitl Chips. Both are thin, crispy, natural and Kosher. Use them in a nacho dish, pair them with our famous salsas or eat them right out of the bag.

$3.99

Save $1.80 16 oz.

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SALE GOOD THROUGH JANUARY 31, 2022

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$3.99

Save $1.40 10 oz.

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Lundberg Risotto & Assorted Rice

Lundberg Family Farms is a family owned and operated rice company that is committed to sustainably producing the finest quality rice for your family.

Risotto

2 /$6.00

Save $2.38 on 2 / 5.5 – 5.8 oz.

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Assorted Rice

$5.99

Save $1.40 / 2 lb.

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J A N U A R Y 2 0 2 2 31

12/1/21 7:11 AM

Primal Kitchen Products Mark Sisson, New York Times best selling author of The Keto Reset Diet, set out to create the world’s best-tasting, 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.

­ BQ Sauces, Steak B Sauce & Mustards

Dressings & Ketchup

Save up to $1.50 / 8.5 – 12 oz.

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Save up to $2.00 / 4.7 – 11.3 oz.

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$3.99

$4.99

Pasta Sauce, Alfredo Sauce & Teriyaki Sauce

$5.99

Save up to $3.00 / 8.5 – 24 oz.

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Avocado Oil

$8.99

Save $2.00 / 16.9 oz.

Collagen Peptides Unflavored

$26.99

Save $6.20 / 24 oz.

SALE GOOD THROUGH JANUARY 31, 2022

LundsandByerlys.com/nourish

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11/30/21 7:13 AM