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Refresh and renew
Recipes for the big game Boost heart health
C O M P L I M E N TA RY
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Edition of Taste for LifeÂŽ
One-pot meals
1/9/17 5:31 PM
[ nutrition plus ] mineral
magnesium
This mineral plays many critical roles in the human body. Magnesium regulates blood sugar levels and blood pressure, helps bones stay strong, aids muscle and nerve function, and is involved in energy production. It may also help support emotional balance. Magnesium has been dubbed the “antistress” mineral because it relaxes skeletal muscles as well as the smooth muscles of blood vessels and the gastrointestinal tract. Although magnesium is found in many foods, much of the mineral can be lost through food processing and refining. Another factor that influences its levels in produce is the amount of magnesium in soils where food is grown. According to the USDA, nearly a third of Americans don’t get the recommended amount of this mineral.
Recommended Dietary Allowance Life stage
Age
Males (mg/day)
Females (mg/day)
Children
1–3
80
80
Children
4–8
130
130
Youths
9–13
240
240
Adolescents
14–18
410
360
Adults
19–30
400
310
Adults
31 and older
420
320
What the research says
Food Sources Serving Magnesium (mg) Studies point to magnesium’s efficacy for treating muscle Brown rice 1 cup, cooked 86 and nerve pain as well as its ability to reduce cramping. Other research has found that magnesium promotes 1 oz (about Almonds 78 muscle strength in male athletes. Some forms of magne32 nuts) sium can cause gastrointestinal upsets, so be sure to discuss Swiss chard K cup, cooked 75 a magnesium supplement with your healthcare provider Shredded wheat 2 biscuits 61 before you add it to your health regimen. (For recommendations for infants and pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/infocenter/minerals/magnesium.) ● SELECTED SOURCES “Dietary Supplement Fact Sheet: Magnesium,” Office of Dietary Supplements, National Institutes of Health • “Magnesium,” Linus Pauling Institute, www.lpi.OregonState.edu • “Magnesium for Pain Relief” by Jacob Teitelbaum, MD, www.PsychologyToday.com • “Magnesium Intake Is Associated with Strength Performance in Elite Basketball, Handball, and Volleyball Players” by Santos D. Aguiar et al., Magnes Res, 10/10/11
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[ contents ]
february 6 health front Exercise for joint relief • Smarter snacking • Milk update • Cinnamon for memory • More
10 game day food Celebrate with healthy snacks.
14 be well Eating right for heart health.
18 energy boosters These supplements provide a lift.
6
22 dinner on the double Simple, one-pot recipes.
26 herbal Rx
31 featured recipe ROSEMARY-GRAPEFRUIT FIZZ
Natural remedies for high cholesterol.
30 quick tips Sink into a bath.
31 market gourmet Rosemary-Grapefruit Fizz.
26 © BLM PHOTOGRAPHY Products advertised or mentioned in this magazine may not be available in all locations.
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[ covering health ] [ recipe finder ] 10 Sun-Dried Tomato Dip 11 Mediterranean Nachos 23 Shrimp Saganaki Sweet Potato and Chicken Stew Gnocchi with White Beans Turkey Picadillo Goat Cheese and Mushroom Frittata
CHIEF CONTENT OFFICER AND STRATEGIST
Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR
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Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER
T. James Connell CREATIVE AND SALES OFFICES
© 2016 TIME INC. BOOKS
march coming in
• Irish cuisine
• Nontoxic spring cleaning • Stir-fry recipes
149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.
The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
Printed in the US on partially recycled paper.
For more health and wellness resources visit
A NOTE ON RECIPES
Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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HUGE DEALS Enjoy our Buyers’ Best Deals!
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[ health front ]
NEWS THAT’S GOOD FOR YOU
activity key to joint relief
Low-impact exercise can go a long way toward easing the pain and stiffness of rheumatoid arthritis (RA). Editors at Harvard Medical School’s HEALTHbeat recommend a well-rounded exercise program that includes aerobic conditioning (swimming, biking, and walking); resistance training (starting with isometric exercises and progressing to free weights or weight machines); stretching and flexibility exercises (t’ai chi and yoga); and balance exercises (such as standing on one leg). The editors noted that people with RA are more likely to develop heart disease, and that raising the heart rate and breathing rate during exercise can help prevent that. SOURCE “Exercise Can Ease Rheumatoid Arthritis Pain,” HEALTHbeat, Harvard Medical School, 2016
Did You Know? Certain foods are known to reduce inflammation in the body, relieving some of the discomfort of rheumatoid arthritis. Olive oil, fish, colorful fruits and vegetables, and whole grains are excellent choices. SOURCE “4 Foods to Fight Rheumatoid Arthritis Inflammation,” www.WebMD.com
smart snacking
Few things are more tempting than candy bars from the vending machine when you need an afternoon snack. But consider these healthier options: • “Go for the grain.” Whole-grain pretzels or tortilla chips provide energy. • “Bring back breakfast.” Low-sugar granola or whole-grain toast with low-sugar jam are two breakfast staples that also go well later in the day. • “The combo snack.” Incorporate more than one macronutrient (i.e., protein, fat, or carbohydrate) into each snack. For example, have a few nuts (protein and fat) and some fruit (carbs). • “Take it with you.” Carry a small bag of healthful snacks in your pocket or purse to help you avoid the vending machines. SOURCE “7 Ways to Snack Smarter,” HEALTHbeat, Harvard Medical School, 10/15/16
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whole milk may be better for kids A new study suggests that whole milk may be a better option than low-fat milk for children. Higher fat content in milk led to lower body mass indexes and higher vitamin D levels. The lead author of the study said low-fat milk may leave a child hungrier, which can lead to eating more calorie-dense food. SOURCE “Regular Milk May Beat Low Fat for Kids” by Nicholas Bakalar, www.NYTimes.com, 11/22/16
surprising memory booster
A daily sprinkle of cinnamon may lead to sharper memory. “We are talking about no more than a gram or so per day,” wrote the authors of a recent study, who tested the working memory of patients with diabetes or prediabetes. They found that cinnamon users had significantly better scores on memory tests compared to non-users. SOURCE “Re: Dietary Intake of Cinnamon Associated with Better Working Memory” by Heather S. Oliff, PhD, HerbClip, http://cms.HerbalGram.org, 11/15/16
timing counts for weight loss Women who ate a big lunch and a small dinner lost considerably more weight than those who did the opposite in a recent study. The women consumed about half of their daily calories in the larger meal and 20 percent in the smaller one. Those who ate the bigger lunches lost nearly 13 pounds over 12 weeks, while those who ate bigger dinners lost about 10. Both groups also participated in an exercise program. SOURCE “Bigger Lunch for Weight Loss,” Am J Clin Nutr, 8/31/16, via Consumer Reports On Health, 12/16
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Amy’s Chili & Soups Amy’s makes food in much the same way you do at home. They start with the freshest organic vegetables possible and make everything by hand. These chilis and soups are so nourishing and flavorful, you’ll want to stock up and keep some on hand.
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Share the warmth with a cup of Twinings Tea. For 300 years Twinings has brought you tea of the highest quality for the perfect tea experience. Keep your cup and your cupboard full with your favorites.
Everything they do is inspired by love. Their desire is to create super delicious foods that are powered by nutrition.
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BY EVA MILOTTE
game day food healthier options
Football fever takes this country by storm from fall into the winter. No matter which team you root for, these better-for-you snacks are winners.
Snack Attack There’s no need to sacrifice flavor when it comes to healthy snacking during the big game. These choices are still satisfying. • Instead of meat-based tacos, serve a hearty version made with black beans and corn in soft tortilla shells. • Roasted cauliflower goes great with a simple tomato, olive oil, and garlic dip. • Sprinkle popcorn with a little Parmesan cheese, paprika, and black pepper. • Offer chicken or turkey sausage cut into rounds with mini pots of mustard for dipping. • Roast Brussels sprouts and serve with a horseradish dip.
Sun-Dried Tomato Dip From the TasteforLife test kitchen
N c drained oil-packed sun-dried tomatoes N c chopped drained roasted red bell peppers K c chopped walnuts, toasted 1 Tbsp chopped shallot 1K Tbsp red wine vinegar
15 min prep time
(makes about 1 cup) serves 8
Salt and freshly ground black pepper to taste V c olive oil
1. Place tomatoes, bell peppers, walnuts, shallot, vinegar, salt, pepper, oil, and 2 tablespoons of water in a high-speed blender or food processor. 2. Purée until all ingredients are incorporated together. Serve with baked tortilla chips and crackers.
SOURCE “8 Healthy and Easy Super Bowl Snacks” by Pam Anderson, www.AARP.org, 1/13/15
10 F E B R U A R Y
Per serving: 103 Calories, 2 g Protein, 4 g Carbohydrates, 1 g Fiber, 10 g Total fat (1 g sat, 4 g mono, 4 g poly), 90 mg Sodium, ★ Vitamin C, Manganese
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30 min
Mediterranean Nachos
prep time
From The Hungry Fan’s Game Day Cookbook by Daina Falk ($22.95, Oxmoor House, 2016)
HUMMUS 1 (15.5 oz) can chickpeas 3 Tbsp tahini (sesame seed paste) 4 to 5 ice cubes Juice of 1 lemon 2 cloves garlic, peeled and crushed 2 Tbsp extra-virgin olive oil TZATZIKI 1 c reduced-fat (2 percent) plain Greek yogurt 2 cloves garlic, peeled and crushed Juice of 1 lemon 2 Tbsp extra-virgin olive oil 1 sprig dill, finely chopped 1 small cucumber, half minced, half diced Sea salt and freshly ground black pepper CHIPS AND TOPPINGS 1 (8 oz) bag baked pita chips M c thinly sliced romaine lettuce K c pitted Kalamata olives, chopped
1. Make Hummus: Drain chickpeas, and skin
(makes 1 large plate) serves 8
them by placing them in a single layer on a paper towel and rubbing gently; the skins will come right off with your fingers. Place in a food processor with tahini. Blend and then drop in ice cubes one by one to create a very smooth texture. Transfer to a bowl, and add lemon juice, garlic, and oil. Mix well. If you want a thinner consistency (similar to nacho cheese or refried beans), stir in 1 tablespoon of water.
2. Make Tzatziki: Combine yogurt, garlic, lemon juice, oil, dill, the minced cucumbers, and salt and pepper to taste in a bowl. Stir thoroughly so all ingredients are evenly incorporated.
3. Lay out pita chips on a tray or serving plate. Top with O cup of the hummus and O cup of the tzatziki, and sprinkle with the diced cucumbers, lettuce, olives, tomatoes, and feta. Serve immediately with any leftover hummus and tzatziki on the side.
Kitchen Note: This dish is a healthier and more interesting riff on the classic nachos. Preparing fresh hummus and tzatziki makes all the difference in this awesomely easy snack. Per serving: 267 Calories, 8 g Protein, 23 g Carbohydrates, 4 g Fiber, 17 g Total fat (4 g sat, 8 g mono, 3 g poly), 457 mg Sodium, ★★ Manganese, ★ Vitamin B2 (riboflavin), B6, C, Folate, Calcium, Phosphorus
M c diced tomatoes K c crumbled feta cheese
© 2016 TIME INC. BOOKS
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Lunds & Byerlys Organic Durum Wheat Pasta and Pasta Sauce • Crafted with wheat that’s been hand-selected from the finest farming villages in Italy • Clean label – All cuts contain one simple ingredient: 100% Certified Organic Hard Amber Durum Wheat • Slow-dried for improved sauce absorption and a taste of authentic Italy
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• Made with 100% Organic, GMO free, Heirloom Tomatoes, along with Organic Extra Virgin Olive Oil • This delicious sauce imparts the fresh, clean, true taste of these ingredients plus a hint of fresh herbs and spices
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[ be well ]
BY ALBERT McKEON
the heart of the matter a few easy steps can lower cardiovascular risks 14  F E B R U A R Y
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Jackie Williams knew her life had to change fast after learning she had an irregular heartbeat associated with atrial fibrillation. Stress and other habits such as smoking, lack of exercise, and even a small amount of alcohol are believed to increase the risk of atrial fibrillation, according to recent studies. Williams was diagnosed in 2013, before those studies, but she knew then that little exercise, work-related stress, and too much caffeine and fried foods weren’t helping her heart. The 37-year-old Florida resident now feels healthier. She walks the stairs at work, where she also changed roles to relieve stress. She eats more fruit and vegetables and plays basketball, which has led to weight loss. “People will say they’ll do something different with their lifestyles, but it stays the same,” said Williams, whose experience prompted her to write a book, Healing Is Mine. End of Discussion ($9.99, Amazon Digital Services). She added: “It took me a while to realize my heart is a muscle.” Indeed, the heart is a vital muscle. Yet, the many small and large daily choices people make can strengthen or weaken their hearts.
Eating Right A healthy diet is the best defense against heart disease. Best-selling health author Barry Sears, PhD, a former research scientist at Boston University School of Medicine, believes the key to good heart health is fighting inflammation. Reducing inflammation can be achieved with a good diet, he said. Our grandmothers had all the right information. Their advice holds true today and is a key to reducing inflammation. Grandma’s tips, according to Dr. Sears, are: Eat small meals, always eat vegetables (it’s hard to over-consume them), and never eat more protein than you can fit in the palm of your hand. What will you find on Dr. Sears’ s plate? Something low in fat and protein, probably fish, and colorful fruits and vegetables. If you’re stuck for ideas, buy some sliced turkey and add it to colorful greens for lunch.
Filling the Gaps If you can’t tolerate fiber-rich foods, consider the help of supplements. Blond psyllium husk, which is common in fiber supplements, can potentially reduce LDL (bad) cholesterol while also raising HDL (good) cholesterol. Medical experts recommend slowly increasing the daily amount of any fiber supplement to help prevent gas and cramping. Taken as a supplement, coenzyme Q10 (CoQ10) might also help lower blood pressure, either on its own or along with medications. Garlic, either in food form or as a supplement, can also lower blood pressure. For Dr. Sears, the most effective supplement is a daily tablespoonful of cod liver oil, which he calls “one of the more disgusting things known to mankind,” but also something our grandmothers were right about.
Take a deep breath . . . Experts believe stress might increase heart disease risk. Think about how stress influences blood pressure and cholesterol levels, justifies physical inactivity, and prompts overeating. Exercising, keeping a positive attitude, tossing your cigarettes, not drinking too much coffee, enjoying a healthy diet, and maintaining a healthy weight are good ways to deal with stress, according to the American Heart Association. Dr. Sears recommends getting out of your chair every 15 minutes to walk around your desk or even outside. “When you’re sitting down for a long time,” he said, “you’re no longer fighting gravity.” In other words, your body is no longer working to give your heart a break. ● SELECTED SOURCES “6 Supplements for Heart Health,” www.WebMD.com, 5/16 • “Alcohol Consumption, Left Atrial Diameter, and Atrial Fibrillation” by D.D. McManus et al., Journal of the American Heart Association, 9/14/16 • “Atrial Fibrillation Risk Linked to Low Life’s Simple 7 Scores: Traumatic Stress” by O. Ogunmoroti et al., 11/16; “Stress and Heart Health,” 6/14, American Heart Association, http://newsroom.heart.org • Personal communication: Jackie Williams, 12/16; Barry Sears, telephone interview, 12/16; North County Health Services, 12/16
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Mouth Watering Umami Recently my teenage son was studying the digestive system for his biology class. He relayed the typical information we have all been taught: looking at your tongue, you’ll see the surface is covered with several hundred rough-looking bumps; these bumps are called papillae and each papilla contains taste buds. Taste buds have receptors that send messages to your brain helping you enjoy your food. I asked my son what flavors the tongue recognizes. “Sweet, sour, bitter, salty...whatever you are making for dinner I’m sure,” he said. Isn’t he funny? I told him there’s one more receptor, and it’s called umami. “Uma-who?” he said. Umami (ou-ma-me) or savory taste, is one of the five basic tastes, which includes sweetness, sourness, bitterness and saltiness. It has been described as brothy or meaty. Umami is a Japanese term that can be translated as “pleasant savory taste.” A Little Savory History The discovery of umami as a taste came in 1907 by Japanese chemical professor, Kikunae Ikeda. When Ikeda noticed a particular taste in certain foods such as tomatoes, cheese, asparagus, meat and dashi (a rich seaweed stock commonly used in Japanese cooking), he pinpointed glutamate as the source of the unique flavors. He discovered certain glutamate rich foods help enhance the tongue to hit more flavor points, a process he called “umami” — meaning “deliciousness.” Ikeda wasted no time capitalizing on his find, and in 1909 he partnered with an iodine processor to patent a commercial monosodium glutamate 16
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(MSG) based seasoning, as well as a method of extracting MSG from wheat. His hope was to offer an easy way to enhance the taste of homemade meals and improve the overall health of the Japanese people. Unfortunately, MSG is typically associated with junk food and as a flavoring agent many people are highly allergic to. It’s a sad result of MSG being overused to make inexpensive, nutritiously-weak foods taste better. However, umami is not MSG. It’s much more than that, including the important role it has in our digestion. Umami Helps Digestion Umami-rich foods stimulate saliva, aid digestion and satisfy your taste buds. The savory deliciousness of umami helps digestion because it triggers the salivary glands. And, not to ruin our umami love fest, but saliva contains enzymes that break down our food so the gut can easily process it into nutritious fuel. Consequently, digestion of food first occurs within the mouth, even before food reaches the stomach. As we age, our taste buds don’t always have the same sharp ability to stimulate the production of saliva or recognize complex flavors. Umami foods can help. Generally, umami taste is common to foods that are rich in savory glutamates. There is a huge list of umami rich foods and some favorites include beef and cured meats (bacon fans cheer), cheeses (parmesan and blue), mushrooms, tomatoes, and fermented products like miso, soy or tamari and sea vegetables. The following recipe contains many of these ingredients and will help you experience the deliciousness of umami. by Bea James Director of Nourish
For more information visit: www.lundsandbyerlys.com/nourish
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Chicken Soba Noodle Bowl INGREDIENTS:
1 3 1 2 1 1 2 1 8 2 1
N K N K
32-ounce carton organic chicken broth, low sodium cups water cup shiitake mushrooms, dried Tbsp. ginger, grated Tbsp. garlic, minced cup onion, chopped 35 min prep time tsp. rice vinegar cup rotisserie chicken, pulled serves 4 ounces organic soba noodles cups Asian Greens cup shiitake mushrooms, fresh, thinly sliced cup radishes, julienned cup red pepper, diced cup scallions, chopped cup kimchee
DIRECTIONS:
To make the broth, add chicken broth, water, dried mushrooms, ginger, garlic and onion to a small pot. Bring to a boil, then turn down heat and simmer for 10 minutes uncovered. Strain broth through a fine mesh strainer, discarding mushrooms, ginger, onion and garlic bits so that you have a clear liquid broth. Put broth back in pot and add rice vinegar and pulled chicken. Reheat to boiling just before serving.
What is Umami? • Umai — “delicious”
• Described as savory, brothy rich or meaty taste sensation • High level of glutamate • It’s a satisfying taste with distinctive qualities of aroma and mouthfeel
While broth is simmering, cook soba noodles according to package directions. Drain, rinse with cold water, and set aside. To assemble the bowls, divide soba noodles, shiitake mushrooms and greens and layer in 4 large soup bowls. Top each bowl with piping hot broth and chicken pieces. Garnish with radishes, red pepper, scallions and kimchee. Top with other desired seasonings and serve. Optional toppings: Reduced sodium organic tamari, Thai basil, cilantro, red pepper flakes, sriracha, black or white sesame seeds, alfalfa or bean sprouts.
Calories: 170 Total Fat: 6g Saturated Fat: 1.5g Trans Fat: 0g Cholesterol: 30mg Sodium: 450mg Carbohydrate: 19g Fiber: 2g Sugars: 1g Protein: 11g FEBRUARY 2017
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energy boosters BY MARIA NOĂ‹L GROVES, RH (AHG)
natural remedies that can give you a lift Even in the brightest months, we all need a steady influx of energy. You might be feeling a bigger need for a lift as winter drags into February.
Various nutrients help you make energy on a cellular level. They include several B vitamins, magnesium, and zinc. Meanwhile, low-level and overt deficiencies in B vitamins, iron, vitamin D, and vitamin C can manifest as fatigue and brain fog. A study of elders found that nutritional deficiencies are relatively common, with a lack of protein and vitamins C, D, E, and folate being independently associated with increased frailty.
Multiple Benefits Supplements generally work best if you’re initially deficient, whereas megadoses may be inappropriate and even harmful, as we are finding with iron and calcium. Consider a daily food-based multivitamin/mineral and co-enzyme B complex, and ask your doctor to check for nutrient deficiencies such as anemia and low vitamin D. Elders and women tend to be particularly low in key nutrients. Of course, eating a diet rich in high-nutrient foods such as dark green leafy vegetables, a rainbow of colorful produce, fatty fish, nuts, beans, and cooked mushrooms is also ideal.
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Herbal Helpers A broad class of herbs known as adaptogens decreases fatigue, improves energy, and helps the body adapt to and resist the effects of stress. These are some of the most revered herbs worldwide. One such tea is called tulsi. This divine tea, also known as holy basil or sacred basil, is well known in its native India and has recently become popular in the US. The leaves and flowers help the body adapt to stress. Tulsi has both calming and energizing properties, decreases inflammation, improves cognition and mood, lowers blood sugar, boosts immune function, and balances the stress and blood-sugar hormone called cortisol. Tulsi blends particularly well with green tea. Steep the herb for five minutes or as long as you like.
Morning Alternatives Even though coffee has its perks, consider some other more broadly beneficial caffeine-containing drinks. Tea is the second-most popular beverage worldwide. Black, oolong, green, and white tea all come from the leaves of this plant; however, different flavors and properties develop depending on how it is grown, harvested, and processed. Green tea offers small amounts of caffeine alongside robust antioxidant and anti-inflammatory compounds. It improves cognition, and it’s less apt to disrupt sleep and aggravate irritability compared with coffee. Studies show that the ritual of enjoying a warm cup of tea can boost your mood. Researchers have found that simply holding a warm mug gives you a more generous, kind demeanor and improves your perception of others. If you’d like something more rich and creamy, opt for hot cocoa, with pure cacao powder or dark chocolate, prepared traditionally. Chocolate’s antioxidant polyphenols have primarily shown benefits for cardiovascular health, but other research supports its feel-good effects on mood, mental energy, and possibly cognition. Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts Press, 2007) • Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease by Donald Yance ($50, Healing Arts Press, 2013) • “Consumption of Cocoa Flavanols Results in Acute Improvements in Mood and Cognitive Performance During Sustained Mental Effort” by A.B. Scholey et al., J Psychopharmacol, 10/10 • “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study” by S. Dongre et al., Biomed Res Int, 2015 • “Examining the Effect of Withania somnifera Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial” by S. Wankhede et al., J Int Soc Sports Nutr, 2015 • “Low Nutrient Intake Is an Essential Component of Frailty in Older Persons” by B. Benedetta et al., Journal of Gerontology, 2006 • “Neural Effects of Green Tea Extract on Dorsolateral Prefrontal Cortex” by S. Borgwardt et al., Eur J Clin Nutr, 11/12 • “Understanding Anemia—Symptoms”; “Vitamin B12 Deficiency,” www.WebMD.com
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DROP PAGE [ just for kids ]
Can you match the pictures to their shadows?
ANSWERS: 1-2, 4-7, 5-10, 8-3, 9-6
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[ dinner on the double ]
BY EVA MILOTTE
one-pot wonders simple and satisfying
There’s something very appealing about a one-pot (or pan!) dish. You prep everything, put it in the vessel, let it cook, and you’re done. Cleanup’s a breeze too, since there are fewer dishes. For a complete meal with minimal fuss, try these winning combinations.
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Hungry, but don’t have time to prepare a big meal? Let these easy suggestions guide you to fast and flavorful dishes.
Shrimp Saganaki
Sweet Potato and Chicken Stew
Gnocchi with White Beans
Turkey Picadillo
Goat Cheese and Mushroom Frittata
Peeled and deveined shrimp
Cubed sweet potatoes
Store-bought gnocchi
Ground turkey
Whisked eggs
Diced tomatoes
Chicken breast chunks
Canned white beans
Canned tomato purée
Sliced baby spinach
Pitted Kalamata olives
Canned black beans
Sun-dried tomatoes
Canned black beans
Sliced mushrooms
White wine or vegetable broth
Diced onion
Chopped Swiss chard
Chopped red bell pepper
Soft goat cheese
Crumbled feta cheese
Minced garlic
Minced garlic
Raisins
Milk
Dried oregano
Chicken broth
Olive oil
Green olives
Dried thyme
*Soak up juices with crusty bread.
*Serve with a side salad.
*Serve with your favorite sautéed vegetables.
*Serve over steamed brown rice.
*Serve with whole-grain toast.
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Chocolove Chocolate Bars A sinfully delicious assortment of Belgian chocolate married with hazelnuts, raspberries or ginger. Each bar is derived from pure cocoa, giving it a rich, natural flavor that will make you fall in love with these delightful treats! Each bar includes a love poem on the wrapper, so you can give your love sweets with sweet nothings included!
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[ herbal Rx ]
BY ALBERT McKEON
cholesterol control natural remedies may do the trick
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High blood cholesterol quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they’re at risk for circulatory and heart disease. But as one of the most discussed health issues, cholesterol isn’t quite the secret it used to be. Cholesterol level checks have become a routine part of annual physicals, allowing doctors to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup. Heightened awareness has spurred countless news stories and wellness campaigns on the importance of keeping bad cholesterol in check. That wealth of information about LDL has similarly led to countless tips on how to reduce cholesterol. The ancient Sumerians would be pleased to know that herbs are among the cholesterol countermeasures recommended by experts because they, too, found them beneficial. Granted, the Sumerians knew nothing about LDL and HDL, but even with rudimentary observations they knew enough to use herbs in medicine.
Herbal Stars Cholesterol in the bloodstream comes from certain foods as well as what’s produced by the liver. If you want to reduce your bad cholesterol, consider incorporating herbs into your routine. Herbs can be consumed for medicinal purposes, as not just the Sumerians demonstrated but also the ancient Chinese, Indians, Egyptians, and Greeks. Take ginger and turmeric. Recent research indicates that these two herbs can decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol in animals fed high-cholesterol diets. Look for curcumin supplements; curcumin is the main active ingredient derived from turmeric root. Garlic may keep away vampires, and it may also chase away LDL. Penn State nutritionists
who studied the effects that herbs and spices have on cardiovascular disease saw an 8 percent decrease in total cholesterol with garlic consumption, which was associated with a 38 percent decrease in risk of heart problems in adults. Other research indicates that consuming a half to one clove of garlic a day (or about 900 milligrams of aged garlic extract) can lower cholesterol by up to 9 percent.
Beyond Herbs A healthy diet that aims to reduce cholesterol can involve more than an herbal approach. The American Heart Association (AHA) recommends a diet that consists of these healthy foods: • Vegetables: root and green varieties • Fruit: fresh if possible • Whole grains: cereals, breads, rice, and pasta • Low-fat or no-fat dairy products • Poultry • Fish, especially fatty fish (salmon, mackerel, herring, trout, sardines, tuna), which are rich in omega-3 fatty acids • Nontropical vegetable oils such as olive oil • Nuts: walnuts, almonds, or hazelnuts AHA also urges people to limit their intake of sweets, sugary drinks, and red meat. ●
SELECTED SOURCES “The Effect of Artichoke Leaf Extract on Alanine Aminotransferase and Aspartate Aminotransferase . . .” by V. Rangboo et al., Int J Hepatol, 5/11/16 • “Effect of Two Ginger Varieties on Arginase Activity in Hypercholesterolemic Rats” by A.J. Akinyemi et al., J Acupunct Meridian Stud, 4/16 • “Effects of . . . Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients” by P. Azimi et al., Rev Diabet Stud, 2014 • “Herbs and Spices Enhance Heart Health as Well as Flavor” by Victoria M. Indivero, Penn State University, http://news.psu.edu, 11/18/14 • “High Blood Cholesterol: What You Need to Know,” National Heart, Lung, and Blood Institute, www.nhlbi.gov, 6/05 • “Indian Spices for a Healthy Heart—An Overview” by H.R. Vasanthi and R.P. Parameswari, Curr Cardiol Rev, 11/10 • “Spices and Herbs May Improve Cardiovascular Risk Factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15
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[ on nutrition] Superfoods BY JANE EKLUND
packing a punch these superfoods are nutritional powerhouses
The idea of a “superfood” may sound a little trendy, but don’t underestimate these edible superstars. Superfoods are loaded with nutrients and offer considerable health benefits. The five listed here are at the top of the list, and they’re readily available in most supermarkets.
Blueberries Low in calories and high in nutrients, blueberries are tops when it comes to health-promoting antioxidants. These tasty berries have been shown to help prevent cancer and heart disease. They can lower blood pressure. They may reduce the risk of heart attacks. Studies of elderly patients indicate that blueberries can improve brain function. They can help lower blood sugar levels and the risk of Type 2 diabetes. The upshot: Want a fruit that can be eaten fresh or frozen, and is brimming with nutrients? Reach for blueberries.
Kale Dark green vegetables are nutrition powerhouses, and kale is the cruciferous king. Kale is part of the Brassica family of veggies—broccoli, cauliflower, and cabbage—which are known for their ability to fight heart disease and cancer. Ounce for ounce, kale contains more iron than beef, and it’s loaded with calcium and vitamins A and K. Kale comes in a number of varietals—curly, flat Tuscan, blue, baby. Blend it into a smoothie, bake it, sauté it, or eat it raw in a salad. Pair kale with a fat to help your body absorb its nutrients. Be aware that raw kale can be hard on the digestive system. To prevent bloating and gas, limit your consumption of raw kale (in salads or smoothies) to a couple of times a week. The upshot: Eat more kale! 28 F E B R U A R Y
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Broccoli Another cruciferous crusader, broccoli brims with nutritional benefits. It’s been linked to a decreased risk of diabetes, obesity, heart disease, and several types of cancer, and to improvements in weight loss, digestion, bone health, and skin texture. Eat one cup and you’ll have satisfied 100 percent of the daily nutritional requirement for vitamins C and K. Broccoli is also a good source of potassium, vitamin A, and folate. For the best flavor, choose young stalks and eat soon after buying. Store it in a loose bag in your refrigerator’s crisper drawer. The upshot: This old standby lives up to its healthful reputation. Bring on the broccoli!
Salmon We all know fish is healthful, and salmon, packed with omega-3 fatty acids, is considered the most healthful of the bunch. It’s been called brain food, and for good reason: The beneficial fatty acids found in salmon play a part in healthy brain function and may lower the risk of depression and Alzheimer’s disease— in addition to helping protect against cancer, high blood pressure, macular degeneration, and asthma. The upshot: Aim to eat at least two servings of salmon and other oily fish each week to obtain the essential fatty acids you need.
Tomatoes They’re low-calorie, anti-inflammatory, full of antioxidants, and a good side dish with breakfast, lunch, or dinner. Tomatoes are also a great source of vitamins A and C, along with lycopene, a carotenoid that promotes heart health and healthy cholesterol and may help prevent cancer, particularly prostate cancer. Tomatoes contain fiber, which aids in digestion and weight loss and helps control blood sugar levels. Because the vitamin C in tomatoes helps the body absorb calcium and iron, it makes sense to pair the fruit with calcium-rich foods such as cheese, or iron-rich meat and spinach, to obtain the most nutritional benefits. The upshot: No matter how you pronounce it, the humble tomato is an ordinary food with extraordinary health benefits. ● SELECTED SOURCES “10 Proven Health Benefits of Blueberries” by Joe Leech, www.AuthorityNutrition.com • “Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome” by A. Basu et al., J Nutr, 7/21/10 • “Broccoli: Health Benefits, Nutritional Information” by Megan Ware, MedicalNewsToday.com, 3/7/16 • “Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline” by E.E. Devore et al., Annals of Neurology, 4/25/12 • “The Health Benefits of Salmon” by Jo Lewin, www.bbcgoodfood.com • “Healthy Recipes for Tomatoes—A True Antioxidant Food Star” by Megan O. Steintrager, www.epicurious.com • “Here’s Why Kale Is So Good for You” by Mandy Oaklander, Time, 1/2/15
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DROP PAGE [ quick tips ] relaxation BY KELLI ANN WILSON
soak away your stress rejuvenate, relax, and restore
Does the idea of pampering yourself seem self-indulgent, or maybe even impossible? Finding the time to rejuvenate isn’t frivolous—it’s vital to your health and happiness. There are lots of ways to unwind in the comfort of your own home—all you need is a tub and a few supplies to transform any bath into a spa. ✤ Gather your supplies ahead of time—towels, music, and maybe a waterproof bath pillow or hot water bottle to rest your head on. Locking the door or putting up a “do not disturb” sign will ensure you don’t have to worry about distractions. Before filling the tub and sinking in, it’s a good idea to give your body a quick rinse in the shower to cleanse the skin of any grime picked up over the course of the day. ✤ You may want to add dried herbs to your bath. You can boil herbs in water, strain, and add the prebrewed herbal tea to bath water. Herbs can also be tied up in an old kerchief or clean nylon stockings—hang the sachet under the faucet while you fill the tub. You’ll want to run water at its hottest temperature until the tub is about half full before adjusting to a more comfortable temperature. ✤ Another way to infuse your bath with herbs is by using essential oils—just a few drops will do. Because of their high levels of fatty elements, essential oils can reduce the drying effects of soap and water, making them an ideal bath addition during the winter months. Quick tip: Wait until the tub is full and the water is turned off before adding oils—you don’t want to lose any of the herbal essences through evaporation. ✤ If you’re new to essential oils, you can’t go wrong with lavender, tea tree, chamomile, lemon balm, and geranium. And these tried-and-true options are winners: eucalyptus and peppermint to soothe the symptoms of the common cold; peppermint for reducing skin irritation and inflammation. ●
SELECTED SOURCES Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) • The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon and Lora Cantele ($24.95, Robert Rose, 2014) • Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey, 2012) • Spa by Andrea McCloud ($12.95, Chronicle Books, 2004)
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DROP PAGE Rosemary-Grapefruit Fizz
[ market gourmet ] Recipe
From Good Housekeeping Healthy Smoothies ($16.95, Hearst Books, 2016)
M c fresh red or pink grapefruit juice, chilled L c sparkling water, chilled 1 rosemary sprig 1 thin slice lemon
5 min
prep time serves 1
1. Fill 1 tall glass with ice. 2. Pour grapefruit juice over ice. Add sparkling water and stir well. 3. Garnish with rosemary sprig and lemon slice. Kitchen Note: Rosemary packs a potent flavor punch, so use a small sprig in this drink. Per serving: 75 Calories, 1 g Protein, 17 g Carbohydrates, 1 g Fiber, 2 mg Sodium, ★★★★★ Vitamin C
© BLM PHOTOGRAPHY GLASSES PROVIDED BY THE HOT GLASS ART CENTER, MARLBOROUGH, NH
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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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