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Love your heart

Gluten-free pantry Chocolate for health

C O M P L I M E N TA RY

F E B R U A R Y 2 016

Edition of Taste for Life速

Break free from addictions

[ nutrition plus ] Elderberries

Elderberry has a lot going for it—and for you—during cold and flu season. This herbal immune booster contains dense antioxidant levels, is a good adjunct to allergy treatments, and helps relieve symptoms of the flu and common cold. Elderberry (Sambucus nigra L.) has been used to prevent and treat influenza since the time of Hippocrates in fifth century BCE. In fact, the father of Western medicine referred to the elder tree as his “medicine chest.” It was also used by early American Indians to soothe rheumatism and fever.

Clinical studies confirm that elderberry can help prevent and relieve flu symptoms, including the H1N1 virus. One study showed that patients with flu symptoms who took elderberry lozenges for two days showed statistically significant decreases in fever, headache, and nasal congestion compared to those taking a placebo.

Clinical trials of patients with the flu suggest taking the herb at the first sign of illness and to continue doing so for three to five days. People given elderberry syrup in a randomized, doubleblind, placebo-controlled study found that their flu symptoms ended an average of four days sooner than those given placebo syrup.

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Did you know?

Elderberries are high in vitamins A and C, as well as minerals like calcium, phosphorus, and potassium.

SOURCE “Elderberries, raw,” USDA National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov

Researchers have found that elderberry liquid extract also possesses antimicrobial activity against Streptococcus pyogenes, the bacterial pathogen responsible for strep throat and other infections. ● SELECTED SOURCES “The American Botanical Council Clinical Guide to Elder Berry,” The ABC Clinical Guide to Herbs, edited by Mark Blumenthal et al., 2003 • “Colds and Influenza: A Review of Diagnosis and Conventional, Botanical, and Nutritional Considerations” by M. Roxas and J. Jurenka, Altern Med Rev, 3/07 • “Elderberry Enhances Immune Function by Increasing Inflammatory Cytokine Production” by Risa N. Schulman, 10/01; “Elderberry Extract for Treating Influenza Symptoms” by Marissa Oppel-Sutter, 11/09; “Flavonoids in Elderberry Bind H1N1 Virus and Block Its Host Cell Entry in Vitro” by Marissa Oppel-Sutter, 1/10; “Review of Pharmacology and Clinical Benefits of European Elderberry” by Mariann Garner-Wizard, HerbClip, 1/06 • “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Krawitz et al., BMC Complement Altern Med, 2/11 • “Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections” by Z. Zakay-Rones et al., J Int Med Res, 3-4/04

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[ contents ]

february 6 health front

grape juice for stress • fruit improves heart health • more

10 eating with heart heart-healthy recipes you’ll love.

14 gluten free tips for a well-stocked pantry.

18 chocolate for health whole body benefits.

22 health strategies master your addictions.

26 meals in minutes quick soups.

30 quick tips

7 11 featured recipe GLUTEN-FREE WALNUT BROWNIES

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aromatherapy baths.

31 market gourmet salmon, cherry, and arugula salad.

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

© BLM PHOTOGRAPHY

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[ covering health ]

tasteforlife

®

[ recipe finder ] 11 Pan-Roasted Cod on a Bed of Cabbage and Apples Gluten-Free Walnut Brownies

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson DIRECTOR, CREATIVE AND INTERACTIVE

Justin Rent

27 Dairy-Free Broccoli Soup Chicken Tortilla Soup Coconut-Curry Shrimp Soup Beef-Vegetable Soup 31 Warm Salmon, Cherry, and Arugula Salad

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com DIRECTOR OF RETAIL & CUSTOMER SERVICE

Judy Gagne (x128) DIRECTOR OF ADVERTISER & CUSTOMER SERVICE

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

Anna Johnston anna.johnston@tasteforlife.com NATIONAL SALES MANAGER

Diane Dale FOUNDER & CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

222 West Street, Suite 49, Keene, NH 03431 603-283-0034 © BLM PHOTOGRAPHY

coming in

march

• Healthy St. Patrick’s Day recipes • Tasty dishes using frozen foods • Green cleaning tips

Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

tasteforlife.com

www.

A NOTE ON RECIPES Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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[ health front ]

NEWS THAT’S GOOD FOR YOU

grape juice may ease stress Working mothers and other people who balance stressful lifestyles may benefit from a daily glass of grape juice. A new study found significant improvements in memory function and performance after 12 weeks of a daily 12-ounce drink.

Healthy, 40-to-50-year-old women with preteen children underwent cognitive tests, including a 25-minute driving simulation in which they tried to match the speed and direction of a lead vehicle. Those who drank the Concord grape juice did significantly better than those who had been given a placebo drink.

SOURCE “‘Highly Stressed’ People May Benefit from Grape Juice’s Brain Boosting Abilities” by Will Chu, www.NutraIngredients-USA.com, 12/9/15

pack your own

Eating on travel days can be a challenge— in airports or on the plane. The Tufts University Health & Nutrition Letter suggests these options for packing your own snacks: ■ individually wrapped cheese sticks ■ small packets of unsalted nuts ■ whole-wheat crackers ■ whole apples or bananas ■ individual bags of carrots or apple slices ■ homemade trail mix ■ freeze-dried fruit and vegetables SOURCE “Packing Light,” Tufts University Health & Nutrition Letter, 12/15/15

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more fruit = healthier heart People who eat more fruit and vegetables as young adults are less likely to develop heart disease two decades later, according to a new study. Researchers split data from more than 2,500 people based on their daily consumption of fruit and vegetables. Those in the top third were 26 percent less likely to have developed calcified plaque in their arteries 20 years later, compared to those in the bottom third.

“People shouldn’t assume that they can wait until they’re older to eat healthy,” said lead author Michael D. Miedema, MD. “Our study suggests that what you eat as a young adult may be as important as what you eat as an older adult.”

Women in the top third ate an average of nearly nine daily servings, and men averaged more than seven.

SOURCE “Eating More Fruits, Veggies in Youth Linked to Healthy Heart Decades Later,” American Heart Association, 10/26/15

did you know?

One medium pear provides 24 percent of daily fiber needs, as well as vitamin C and potassium. Research has linked red-skinned pears and other red and blue fruits—such as apples and blueberries—with a lower risk of Type 2 diabetes.

These fruits are rich in antioxidants called anthocyanins.

SOURCE “Systematic Review Examines Potential Health Benefits of Pear Consumption,” www.EurekAlert.org, 10/20/15

no groaning required

A new study challenges the assumption that heavy weight training is necessary for building bone-mineral density. Researchers determined that low-weight, high-repetition training is also effective. Participants experienced up to 8 percent increases in bone-mineral density in their legs, pelvis, arms, and spine.

“Low-weight, high-repetition exercise is easily attainable by anybody and everybody,” said Penn State researcher Jinger Gottschall, PhD. “This approach could help at-risk populations minimize the risk of osteoporosis.”

Prior to the study, the participants generally exercised for less than 30 minutes a week. They were assigned to two groups for the 27-week study, taking part in either full-body weight-training programs or workouts focused on building core muscles. All participants also did cardiovascular workouts. Those in the weight-training group saw increases in bone-mineral density, but the core group did not. Postmenopausal women and those most at risk for osteoporosis saw the biggest gains—up to 29 percent.

SOURCE “Study: Low-Weight, High-Repetition Exercise Increases Bone Density . . . ,” www.EurekAlert.org, 10/26/15

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Udi’s Granola and Frozen Breads Udi’s believes that food made with joy is a joy to eat, and that goes for those adhering to a gluten-free diet as well. Udi’s wanted to create gluten-free products that are not only healthful but also delicious.

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BY LISA FABIAN

Eating with U Recipes you’ll love

Eating healthy is one of the best ways you can fight cardiovascular disease—a condition that affects more than 33 percent of US adults.

The American Heart Association suggests consuming a variety of nutritious foods, such as plenty of fruit and vegetables, two servings of fish per week, and moderate amounts of lean proteins and whole grains.

Also of benefit is to include some healthy fats in the diet—avocados, nut butters, nuts, and olive oil are rich in monounsaturated fat, which helps lower LDL (bad) cholesterol. Avocados contain compounds that help protect against hypertension. Good-for-you olive oil is another healthy addition, as it can help control cholesterol levels.

To keep artery walls strong and healthy, consume nuts such as hazelnuts, walnuts, almonds, and macadamias. They contain the amino acid arginine, which works to keep artery walls healthy. Nuts are also a great source of the potent antioxidant vitamin E. Walnuts, in particular, can help guard against arrhythmia and clotting.

You don’t even have to give up dessert, if it’s a wise choice like dark chocolate.

Rich in flavanols, this sweet treat reduces blood pressure by dilating the arteries and lowering LDL cholesterol.

Try the heart-healthy recipes featured here. They’re great examples of how to eat better for your heart without feeling deprived.

SELECTED SOURCE Good Food for a Healthy Heart by the editors of Good Housekeeping ($24.95, Hearst Books, 2015)

Gluten Free © BLM PHOTOGRAPHY

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Pan-Roasted Cod on a Bed of Cabbage and Apples From Good Food for a Healthy Heart by the editors of Good Housekeeping ($24.95, Hearst Books, 2015)

2 Tbsp butter 1 small head red cabbage (1N lb), cored and thinly sliced 1 lb Granny Smith or Gala apples (2 to 3 medium), cored and cut into ½-inch chunks 2 Tbsp water 1 Tbsp apple cider vinegar

K tsp caraway seeds K tsp salt, divided 4 cod or scrod fillets (6 oz each) *

20 min prep time serves 4

N tsp coarsely ground black pepper 1. In a deep nonstick 12-inch skillet, melt butter over medium-high heat.

Stir in cabbage, apples, water, vinegar, caraway seeds, and N teaspoon of the salt.

2. Reduce heat to medium; cover skillet and cook cabbage mixture 8 minutes or until cabbage begins to wilt, stirring occasionally.

3. Top cabbage mixture with cod, folding the thin tail under for even cooking. Sprinkle cod with pepper and remaining N teaspoon of the salt.

4. Cover skillet and cook about 10 minutes or until cod turns opaque throughout. (Instant read thermometer inserted horizontally into thickest part of fish should register 145°.)

Kitchen Note: For a potent zing, double the amount of apple cider vinegar and caraway seeds used. *Look for Marine Stewardship Council (MSC) certified fish to avoid overfished stocks.

Per serving: 289 Calories, 34 g Protein, 21 g Carbohydrates, 6 g Fiber, 8 g Total fat (4 g sat, 1 g poly), 310 mg Sodium, ★★★★★ Vitamin C, K, Selenium, ★★★★ Phosphorus, ★★★ Vitamin B6, Potassium, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Magnesium, Manganese, ★ Folate, Calcium

© BLM PHOTOGRAPHY

Gluten-Free Walnut Brownies From the Taste for Life test kitchen

Oil, for greasing pan

L c olive oil

35 min

© BLM PHOTOGRAPHY

prep time makes 12 brownies

4 oz dark chocolate, melted 2 large eggs

O c sugar ½ c your favorite gluten-free flour blend*

O c chopped walnuts 1 Tbsp vanilla extract

1. Preheat oven to 350°.

2. Oil an 8x8-inch square baking pan. Whisk olive oil and melted chocolate together until well combined.

Set aside to cool.

3. Beat eggs with an electric mixer until thick. Beat in sugar until thoroughly mixed in. Using a rubber spatula, fold in cooled chocolate mixture.

4. Using rubber spatula, fold in flour, walnuts, and vanilla. Pour mixture in pan.

5. Bake for approximately 25 minutes, or until edges pull away from pan. Let cool before cutting. *Make sure the gluten-free flour blend doesn’t contain baking soda or baking powder. It’s fine if there’s xanthan gum in the blend.

Per brownie: 224 Calories, 5 g Protein, 19 g Carbohydrates, 2 g Fiber, 17 g Total fat (4 g sat, 7 g mono, 4 g poly), 14 mg Sodium, ★★★ Manganese, ★★ Copper, ★ Iron, Magnesium

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KIND Breakfast Bars Soft-baked with a crispy outside, KIND Breakfast offers sustained energy from whole grains. As with all KIND snacks, the bars are made with whole, recognizable ingredients, including a unique blend of five super grains: gluten-free oats, millet, buckwheat, amaranth and quinoa. KIND Breakfast can be enjoyed on-the-go, dipped in Greek yogurt, paired with fruit, or with milk or coffee.

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[ gluten free ]

BY EVA MILOTTE

pantry plans shortcuts for eating gluten free It’s a dilemma: You eat gluten free, but you don’t have all the time in the world to prepare healthy and safe foods. It takes dedication and preplanning to mix up special flour blends, read labels, and avoid crosscontamination. But there are ways to minimize time in the kitchen and maximize convenience. Here are some tips on everything from buying premade mixes to boosting the flavor of gluten-free dishes.

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■ Buy several types of packaged gluten-free baking mix. They’re available for making cookies, bread, muffins, pizza crust, and more. There are even all-purpose mixes. Be sure to keep a neutral-tasting one on hand. It’s a convenient choice for baking either sweet or savory items.

Read package labels carefully. Some mixes contain dairy, nuts, soy, or corn. If you’re sensitive to these foods, choose brands free of these ingredients.

■ Your freezer is your friend: Make sauces, chilis, soups, breads, and muffins when you have time, and then date the items and freeze for later. One downside to freezing—gluten-free pastas don’t freeze well. Make them as needed instead, and rely on using defrosted sauces.

■ When a homemade gluten-free bread or batch of corn muffins doesn’t turn out quite right, don’t throw it away. Put your high-speed blender or food processor to use by making breadcrumbs. Add your favorite seasonings, and freeze the crumbs for later use. When a batch of gluten-free cookies or muffins fails to impress, pulverize these into crumbs for later use as a fruit cobbler topping.

■ Shop for tasty and convenient gluten-free goods like premade pesto, guacamole, hummus, olive oil, balsamic vinegar, olives, sun-dried tomatoes, and roasted red bell peppers. Top rice, quinoa, or your favorite protein with one or more of these ingredients for fast flavor.

■ Improve the flavor of gluten-free baked goods by adding more high-quality vanilla extract. Some gluten-free bakers add up to a tablespoon, even if the recipe calls for just a teaspoon. Consider adding more of a certain spice too—if it’s already called for in the recipe. Doing so can help mask the flavor of some of the stronger-tasting gluten-free flours.

■ Designate one area of the kitchen as a gluten-free zone. Store ingredients, utensils, a toaster, and whatever else you need in this space. You’ll save time looking for what you need.

■ Label and seal each type of gluten-free flour in its own container, and store them in specific areas of the fridge and freezer for ease of finding later on. Read the package to see where the item should be stored (pantry, refrigerator, or freezer). ● SELECTED SOURCES “Cooking & Baking Gluten-Free . . .” by Karina Allrich, http://GlutenFreeGoddess.blogspot.com, 2014 • “Gluten-Free Kitchen Safety Tips,” www.CookingLight.com, 2014

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TAKE CARE OF YOUR HEART February is the month when love is in the air and we think about affairs of the heart. Our actual heart deserves extra consideration for all it does for us.

Our hearts weigh only about 10 ounces, beat about 104,000 times a day and pump 2,000 gallons of blood daily.

There are things we can do to take care of our heart, like controlling our cholesterol and blood pressure, getting regular exercise, not smoking, managing our stress levels and maintaining a healthy weight.

Eat a heart healthy diet including plenty of fruits and vegetables, whole grains, lean protein sources, and limit sodium, sugar and saturated fats. It’s also important to eat Omega-3 fatty acids. Omega-3’s are called “essential fatty acids” because our bodies can’t make them on our own, so we need to look to our diet or supplements.

What do Omega-3’s do for us? They: • Maintain a healthy heart and circulatory system • Support brain development and health • Promote healthy immune function The three types of Omega-3’s are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alphalinolenic acid (ALA).

EPA and DHA are found mainly in certain fish, as well as in beef and chicken. Grass-fed animals tend to have higher amounts and produce milk and eggs higher in Omega-3 fats. ALA is found primarily in plant ­sources, but also in some fish and meat.

To get your Omega-3’s choose these foods: • Wild Caught Salmon • Sardines • Mackerel • Trout • Herring • Halibut • Oysters 16

FEBRUARY 2016

• Shrimp • Beef • Ground flaxseeds • Walnuts • Chia seeds • Soy beans

If you don’t think you’re getting enough Omega-3’s in your diet, talk with your health care provider to see if a supplement is right for you. A quality fish oil supplement can be found in our health and body care departments under the Nordic Naturals brand. Nordic Naturals uses wild-caught, sustainably sourced and non-endangered fish from some of the cleanest waters in the world. All of their products are made exclusively from four types of fish: Arctic cod from Norwegian ­waters, ­anchovies and sardines from the Southern ­Pacific Ocean, and salmon (pink and Sockeye) from Alaska’s Cook Inlet. Every batch of oil used in Nordic Naturals’ products is third-party tested for environmental toxins including heavy metals, dioxins, and PCBs, ensuring every product exceeds international quality standards.

Give your heart the fuel it needs every day. It has a lot of work yet to do.

Janice Cox, RD, LD Lunds & Byerlys Corporate Dietitian

LEMON HERBED SALMON with Garlicky Spinach

1½ lbs Responsibly Sourced skin-on wild Coho salmon cut into 6 fillets (4 oz each)

¼ tsp. Lunds & Byerlys sea salt

¼ tsp. freshly ground black pepper

2 Tbsp. California Olive Ranch Olive Oil

2 Tbsps. freshly squeezed lemon juice

2 tsps. raw organic honey

2 Tbsps. minced scallions (white and green)

1 Tbsp. minced fresh dill

2 Tbsps. minced fresh parsley

8 cups baby organic spinach, tightly packed

1 Tbsp. slivered garlic

2 Tbsps. California Olive Ranch Olive Oil

¼ tsp. Lunds and Byerlys sea salt

30 mins prep time serves 6

TO PREPARE SALMON: Preheat the oven to 375°. Lightly oil a baking pan and place the salmon fillets in baking pan skin-side down. Salt and pepper each salmon fillet. Whisk together the olive oil, honey, and lemon juice and stir into this mixture the scallions, dill, and parsley. Smear herb mixture over each salmon fillet. Roast salmon for 15–17 minutes.

TO PREPARE GREENS: While the salmon is in the oven, place a large shallow pan over medium heat and add garlic slivers and olive oil. Once garlic starts frying, let cook for 30 seconds and then add spinach (in batches if too much for the pan) and salt and turn heat up to medium high. Cook spinach stirring and turning it over constantly (adding more spinach once enough has wilted to provide room in pan) for 3–5 minutes. Remove from heat.

Divide spinach into 6 portions and serve salmon fillets over spinach.

Calories: 290 Total Fat: 18g Saturated Fat: 2.5g Trans Fat: 0g Cholesterol: 75mg Sodium: 340mg Carbohydrate: 7g Fiber: 2g Sugars: 2g Protein: 27g

Enjoy Wild Alaskan Coho Salmon (previously frozen), responsibly sourced and respectfully caught the old fashioned way — exclusively for Lunds & Byerly’s.

Wild Coho Salmon

$15.99 lb.

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Nutrition content of this recipe is calculated by a registered dietitian nutritionist. Due to variations in ingredients and measurements, values are approximations. Nutrients provided for this recipe represent values based on the best available information. This information is not intended to treat or diagnose.

Please consult your physician for diet recommendations specific to your personal needs.

FEBRUARY 2016

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BY DARREN GARNICK

Chocolate for Health how it benefits you

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Who can resist chocolate on Valentine’s Day? But after those last heartshaped candies are savored, you may also want to consider getting your chocolate in pill or powder form. Supplements deliver all the health benefits of cocoa beans without the sugar, fat, and calories of many chocolate products.

Evidence continues to mount that cocoa’s antioxidant compounds, called flavanols, can help improve blood pressure, increase circulation, and reduce the risks and complications of obesity, heart disease, and diabetes.

Recent scientific studies have concluded that chocolate has a positive impact on:

Vascular health

– In a study of 44 middle-aged, overweight men in the Netherlands, consuming 70 grams of chocolate every day for four weeks resulted in measurably restoring flexibility to arteries and keeping white blood cells from sticking to the walls of blood vessels. Both are factors in reducing the chances of atherosclerosis, or hardening of the arteries.

Peripheral artery disease

– In an Italian study of 14 men and 6 women, ages 60 to 78, with artery problems in their legs, eating 40 grams of dark chocolate daily increased pain-free mobility on a treadmill. Participants were able to walk 11 percent farther and 15 percent longer compared to when they did not consume chocolate. Researchers attribute these improvements to dark chocolate polyphenols, micronutrients with antioxidant properties.

Brain health – In a Harvard Medical School

study of 60 mentally healthy people with an average age of 73, drinking two cups of hot cocoa a day resulted in an 8 percent improvement in blood flow to the brain for those with circulation problems. In addition, the chocolate drinking participants experienced improved memory recall times (167 seconds at the beginning to 116 seconds at the end of the study) on standardized tests.

Preventing obesity

– In a Purdue University study, researchers found that one of cocoa’s antioxidant compounds, oligomeric procyanidins (PCs), prevented mice from gaining excess weight. The

PCs also increased glucose tolerance, an important factor in reducing the risk of Type 2 diabetes.

Digestive health

– Louisiana State University researchers found that good bacteria in the gut like to feast on dark chocolate, fermenting it into compounds that are anti-inflammatory and help the heart. The good microbes, or probiotics, that digest the chocolate also combat the microbes that can cause gas, bloating, diarrhea, and constipation.

Many of the studies that have discovered heart health benefits in chocolate have depended on small study samples. In an effort to test earlier findings, researchers at Boston’s Brigham and Women’s Hospital recently launched the largest research trial to date investigating the impact of cocoa flavanols.

The study will follow 18,000 American men and women over the course of five years as they take cocoa pills and placebos, evaluating the role of cocoa in minimizing the risk of heart attack and stroke.

According to lead researcher JoAnn Manson, MD, trial participants will be taking 750 milligrams of cocoa flavanols a day, a dose far more realistically taken as a supplement than by eating chocolate bars.

“To achieve this intake of flavanols through chocolate alone would lead to an average of more than 50 pounds of weight gain per year,” she told WBZ Radio.

SELECTED SOURCES “Dark Chocolate Acutely Improves Walking Autonomy in Patients with Peripheral Artery Disease” by L. Loffredo et al., Journal of the American Heart Association, 7/14 • “Dark Chocolate Consumption Improves Leukocyte Adhesion Factors and Vascular Function in Overweight Men” by D. Esser et al., FASEB Journal, 2013 • “Largest Nutritional Intervention Trial of Cocoa Flavanols and Heart Health to be Launched,” Brigham and Women’s Hospital, 3/14 • “Neurovascular Coupling, Cerebral White Matter Integrity, and Response to Cocoa in Older People” by F.A. Sorond et al., Neurology, 9/13 • “Oligomeric Cocoa Procyanidins Possess Enhanced Bioactivity . . . for Preventing the Development of Obesity, Insulin Resistance, and Impaired Glucose Tolerance During High-Fat Feeding” by M.R. Dorenkott et al., Journal of Agricultural and Food Chemistry, 2/14 • “Precise Reason for Health Benefits of Dark Chocolate: Thank Hungry Gut Microbes,” www.ScienceDaily.com, 3/14

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Is the world running out of chocolate?

If you’re a chocoholic, you’re probably at least mildly scared by industry predictions of a “chocolate shortage” by 2020.

In 2013, consumption of chocolate already outpaced production by 200,000 metric tons. The world’s largest chocolate producers are projecting consumer demand to exceed supply by 1 million metric tons over the next four years. In addition, a study by the International Center for Tropical Agriculture warns that cocoa supplies in the two largest producing countries, Ghana and the Ivory Coast, “will decrease quite seriously” by 2050 due to climate change.

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Agricultural researchers— and chocolate producers—are working furiously to better understand the genetic code of cacao plants to see how certain strains are able to resist disease. They are also trying to understand which strains might be able to survive in regions other than West Africa.

SELECTED SOURCES “Chocolate: Can Science Save the World’s Most Endangered Treat?” Bloomberg Pursuits Magazine, 11/14 • “Predicting the Impact of Climate Change on the Cocoa-Growing Regions in Ghana and Cote d’Ivoire,” The International Center for Tropical Agriculture, 9/11 • “Why Are Chocolate Prices Jumping?” by John W. Schoen, www.CNBC.com, 2/13/15

FEBRUARY 2016

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1/12/16 11:41 AM

[ just for Kids ]

paper

heart February brings us Valentine’s Day, and these paper hearts are a fun and easy craft you can make to celebrate this special day.

what you need ♥ strips of paper:

♥ stapler

2 strips of paper 1 inch x 10 inches 2 strips of paper 1 inch x 8 inches 2 strips of paper 1 inch x 6 inches

Use a ruler to measure, and then cut the following: red strips 1 inch by 10 inches; pink strips 1 inch by 8 inches; white strips 1 inch by 6 inches.

For video of this project, visit tasteforlife.com/hearts

♥ scissors ♥ string for hanging

Create a stack of strips in this order: white, pink, red, red, pink, and white. Make sure the ends of the strips line up with one another, then staple them together.

tasteforlife.com

www.

Pull the free ends of the white strips away from the stack, and down to meet each other, making a heart shape. Hold them together.

Repeat with pink and red strips. Staple all of the ends together. Make several hearts and hang them up with string, or give them to people you love. ● FEBRUARY 2016

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[ health strategies ]

B Y DAV E C L A R K E

break free from addiction exercise works for quitting smoking, and more People from all walks of life, from the famous to the infamous and everyone in between, can fall victim to addiction.

Our brains can seem wired to crave certain things even when we know that consuming them is harmful, sometimes even fatal.

But while addictions are not easily dismissed, and no one method is a silver bullet, researchers do know one thing that has helped a lot of people overcome their bad habits: exercise.

From addiction to healthy obsession

Some people are what Christine Junge, writing for Harvard Health Publications, calls “natural recoverers.”

They break free of an addiction without therapy or group counseling or some of the other common pathways to sobriety. Instead, they substitute a good habit—exercise—for the bad one.

The key reason exercise seems to help in breaking an addiction is that physical activity releases endorphins into the bloodstream. Endorphins are chemicals produced by the central nervous system and the pituitary gland (a pea-sized structure at the base of the brain) that naturally produce a feeling of euphoria and well-being similar to those triggered by a pharmacological interaction with drugs, such as nicotine, alcohol, and prescription medications, or when a gambling addict places a bet.

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Studies by German researchers Elisabeth Zschucke, Andreas Heinz, and Andreas Ströhle, first reported in Scientific World Journal, confirm that exercise improves the chances an addict will succeed (if not always at first, at least eventually) in quitting his or her habit. Exercise, they concluded, is especially useful in helping with a cigarette smoking addiction. Their findings include: ■ A reduced desire to smoke ■ Fewer withdrawal symptoms (including stress, anxiety, tension, irritability, and restlessness) and improved mood

■ A reduced sensation of pleasure from smoking ■ An increased latency period between cigarette cravings.

Something to rap about

Although the scientists say further study is needed with regard to the efficacy of exercise in defeating substance abuse, specifically drugs and alcohol, they agree it is “plausible” and “intuitive” to think so: There is no shortage of anecdotal evidence.

The rapper Eminem (whose given name is Marshall Mathers) replaced Vicodin and Valium, at times as many as 60 pills a day, with long-distance running. “It gave me a natural endorphin high, but it also helped me sleep, so it was perfect,” the rapper told one journalist. “It’s easy to understand how people replace addiction with exercise.” ●

SELECTED SOURCES “Exercise and Physical Activity in the Therapy of Substance Abuse Disorders” by Elisabeth Zschucke et al., Scientific World Journal, 5/3/12 • “Here’s How Eminem Used Exercise to Overcome a Drug Addiction” by Travis Lyles, www.BusinessInsider.com, 8/3/15 • “Natural Recoverers Kick Addiction Without Help” by Christine Junge, Harvard Health Publications, www.health.Harvard.edu, 10/29/15 • “Replacing Addiction with a Healthy Obsession” by Jacque Wilson, www.CNN.com, 11/21/12

FEBRUARY 2016

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Silk

Lucini

Yogurt

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R.W. Knudsen Juices

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Theo Chocolate Bars

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Organic Olive Oil

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MaraNatha No Stir Almond Butter

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thinkThin Bars thinkThin products provide natural and delicious portable nutrition to support the health and well-being of busy, active people who care about what they eat. All thinkThin natural snack bars are based on three nutritional principles: no sugar, high protein and gluten-free.

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FEBRUARY 2016 

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[ meals in minutes ]

BY EVA MILOTTE

Hungry, but don’t have time to prepare a big meal?

Let these easy suggestions GUIDE you to fast and flavorful dishes.

Soup is one of those meals that seems to take forever to make. Not so with these quick, tasty creations. Take advantage of store-bought broths, canned beans and tomatoes, fresh vegetables, and hearty protein for dinner that can be ready in about a half-hour or less.

oup

c k i u s q

es

s war 26

m up in m

t u in

FEBRUARY 2016

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Dairy-Free Broccoli Soup

Chicken Tortilla Soup

Coconut-Curry Shrimp Soup

Chopped broccoli

Cooked, shredded chicken breast

Peeled and deveined shrimp

Can of black beans, drained

Sliced shiitake mushrooms

Chopped leeks

Chopped onion

Can of diced tomatoes with juice

Beef Vegetable Soup

Grass-fed lean ground beef

Chopped onion

Chopped green and red bell peppers Unsweetened coconut milk

Peeled and chopped potato

Chopped carrots

Corn Minced ginger Pinch of ground nutmeg Lime juice Red curry paste

Lemon juice and zest *Sauté veggies in olive oil.

Add remaining ingredients. Simmer in low-sodium vegetable broth for 30 minutes. Purée and serve.

Chili powder *Simmer in lowsodium chicken broth for 25 minutes. Top with crushed corn tortilla chips.

Low-sodium tomato juice

Chopped parsley Fish sauce *Simmer in low-sodium seafood broth for 25 minutes.

*Sauté beef and veggies in olive oil. Add tomato juice and parsley.

Simmer for 30 minutes.

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BY MARIA NOﾃ記 GROVES, RH

EAT RIGHT FOR YOUR MICROBIOME feed your bugs

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Next time you put a fork of food in your mouth, consider its effects on the trillions of beneficial bacteria that call your body home. These bacteria outnumber your human cells 10 to 1, and they have favorite foods too!

If you feed them what they love, they’ll repay you in good health.

They not only improve your digestive function—100 trillion of these single-cell organisms live in your gut, boosting your ability to process fiber and nutrients while making your body less hospitable to pathogens—but they also positively affect your mood, immune function, blood sugar, body weight, and more.

Research on the microbiome has exploded in the past few years, changing the way we view human health.

What precisely is this “microbiome”? The term refers to the symbiotic colony of you plus the bacteria in your body.

If you take a look at standard American diet and lifestyle habits, you’ll see why our microbiome pales in comparison with those of indigenous cultures. You can make a positive impact on your microbiome by giving it a little TLC. Get outside, open a window, don’t be afraid of a little dirt, and consider the following diet and lifestyle tweaks.

AVOID ANTIBIOTICS: The most detrimental source of antibiotics is medications, which should be avoided except when medically necessary. Taking a high-potency probiotic supplement during and after antibiotic therapies may mitigate the harm.

TAKE A PROBIOTIC: Look for a probiotic dietary supplement with Lactobacillus and Bifido-

bacterium strains that deliver at least 1 billion live bacteria. Some people prefer pills with a special coating (such as “enteric”) to help get past the acid in the stomach to release in the intestines where they will provide the greatest benefit.

EAT FERMENTED FOOD: Fermented foods provide beneficial bacteria.

Try fermented vegetables like kimchi and live sauerkraut, miso soup (fermented soybean paste), as well as yogurt and kefir.

those who eat fewer than 10 (Americans log in at less than five).

HERBS AND MORE FOODS TO CONSIDER: Preliminary studies have found that green tea and ginger root encourage beneficial bacteria while fighting pathogens. Other herbs and foods that have been found to beneficially impact your gut bacteria include chocolate, tea, berries, and nuts. You knew these were good for you anyway. Now you have even more reason to enjoy them! ●

EAT PREBIOTIC FOOD (AKA PLANTS): Plants—especially high-fiber plants—are the favorite food of your beneficial bacteria. Consider gradually boosting your intake of naturally high-fiber foods like beans, Brussels sprouts, Jerusalem artichokes, asparagus, garlic, leeks, and onions. These foods may cause gas and bloating if your body isn’t used to them.

Your body may adjust more easily if you increase probiotics first, then slowly boost prebiotics.

According to microbiome guru Jeff Leach of the Human Food Project, our ancestors used to get more than 100 grams of fiber a day; we now get an average of 15 grams. His research suggests that people who eat 30 or more different plants each week have healthier, happier bacteria compared to

SELECTED SOURCES “American (Gut) Gothic: 5 Things You Can Do for a Healthier Microbiome . . .” by Jeff Leach, 1/1/13; “Sorry Low Carbers, Your Microbiome Is Just Not that Into You” by Jeff Leach, 6/26/13, http://HumanFoodProject.com • Body into Balance by Maria Noël Groves ($24.95, Storey Publishing, 2016) • “Effect of Green Tea Extract on Growth of Intestinal Bacteria” by Y-J. Ahn et al., Microbial Ecology in Health and Disease, 6/90 • “Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics” by M.R. Swain et al., Biotechnology Research International, 2014 • Human Microbiome Project, http://hmpdacc.org • “Some of My Best Friends Are Germs” by Michael Pollan, The New York Times Magazine, www.NYTimes.com, 5/15/13

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[ quick tips ] Aromatherapy

BY LETITIA L. STAR

aromatherapy baths

Essential oils are intense, and should not be taken internally or used directly on the body, but using them in a bath brings out their benefits beautifully. Use about 30 drops of your favorite essence in a full tub of water. Remember to first test essential oils (diluted in almond oil or other carrier oil) on a small patch of skin. Don’t use if there’s any redness or irritation.

Cinnamon is considered a warming spice, so the winter months are the

perfect time to use it in the bath.

Eucalyptus can help clear up the congestion of winter colds, but it’s

helpful at other times of the year. It’s soothing and nurturing and can help ease anxiety.

Lavender is calming and soothing, even for babies. Their moms like it too, especially combined with other dried flowers like chamomile for a relaxing bath.

Peppermint essential oil diluted in a bath may help relieve irritated and inflamed skin.

Tea tree essential oil is found in antimicrobial products because it kills bacteria and other unwanted microbes. Used in aromatherapy it is also energizing, strengthening, and refreshing. ●

SELECTED SOURCES Aromatherapy for Life Empowerment by David Schiller and Carol Schiller ($19.95, Basic Health, 2011) • Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey Publishing, 2012)

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[ market gourmet ] Recipe

Warm Salmon, Cherry, and Arugula Salad From The Cherry Marketing Institute, www.ChooseCherries.com

35 minutes prep time • Serves 4 2 Tbsp red wine vinegar 1 tsp ground turmeric 3 Tbsp olive oil, divided 6 c loosely packed arugula (about 3 ounces)

K small head radicchio, cored and shredded

Salt and black pepper 4 salmon fillets, about ¾-inch thick each 3 shallots, sliced

K large jalapeño (halved length-

Gluten Free

wise), seeded and thinly sliced

1K c frozen Montmorency tart cherries, thawed 1K tsp grated fresh ginger

N c Montmorency tart cherry juice

1. In a large bowl, whisk together vinegar, turmeric,

and 2 tablespoons of the oil. Add arugula and radicchio and toss. Add salt and pepper to taste and divide mixture among serving plates. Set aside.

2. Season salmon with salt and pepper. In a large skillet over medium-high heat, warm remaining tablespoon of oil. Add salmon and pan-fry until cooked through, 2 to 3 minutes per side. Arrange salmon on top of salads.

3. Return skillet to medium heat, add shallots

and jalapeño, and cook, stirring occasionally, until tender, 2 to 3 minutes.

4. Add Montmorency tart cherries and ginger and

cook, stirring occasionally, until heated through.

Add Montmorency tart cherry juice, increase heat to medium-high, and cook, scraping up any browned bits in skillet, until juice is almost entirely evaporated, 2 to 3 minutes. Add salt and pepper to taste.

5. Spoon tart cherry mixture over salmon and serve.

Per serving: 414 Calories, 30 g Protein, 16 g Carbohydrates, 2 g Fiber, 26 g Total fat (6 g sat, 14 g mono, 6 g poly), 85 mg Sodium, ★★★★★ Vitamin B3 (niacin), K, Selenium, ★★★★ Phosphorus, ★★★ Vitamin B6, B12, Magnesium, ★★ Vitamin C, Folate, Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), Pantothenic acid, Calcium, Copper, Manganese

Did you know?

February is National Tart Cherry Month © THE CHERRY MARKETING INSTITUTE

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Fishpeople Entrées and Soups Real fish, real flavor, real easy. Whether you’re at home, at work or on the trail, just heat up and enjoy healthy gourmet seafood in minutes.

2 /$7.00

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FAST FACTS 1. Fishpeople ready-to-eat meals are already cooked right in the poaching pouch. Place pouch in boiling water for a few minutes (or microwave for one minute) and serve!

2. Each product can be traced back to the fisherman and farmer who provided the ingredients — a practice that ensures the integrity of our products and relationships.

3. Innovative BPA-free packaging keeps each meal fresh for up to 36 months with no refrigeration and no preservatives.

4. Fishpeople only harvests sustainable seafood species helping to ensure they’ll be around for generations to come.

5. The Omega-3 fatty acids found in fish support healthy development of the brain, eyes and nervous system.

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LundsandByerlys.com/nourish