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Citrus salad

Game Day Recipes Heart Health Tips

COMPLIMENTARY

FEBRUARY 2018

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Edition of Taste for Life

®

Immunity Boosters

1/5/18 9:41 AM

[ nutrition plus ] Probiotics

FOOD

Miso

probiotics To understand probiotics, think of the human body as a host for live bacteria and other micro-organisms. In a healthy adult, micro-organisms are thought to outnumber human cells 10 to 1. The lower gastrointestinal tract is home to a community of bacteria, and while we may think of bacteria as germs that can cause illness, many are critical for our health.

Probiotics benefit health several ways, which include reducing harmful organisms in the gut, producing antimicrobial substances, and boosting the body’s immune response.

The most commonly used probiotics include Lactobacillus and Bifidobacterium. Within these groups, there are many specific types of bacteria with various benefits. Probiotics are available as supplements and in some dairy products and other foods. ●

SELECTED SOURCES “Immunity in Depth” by Victoria J. Drake, PhD, Linus Pauling Institute, http://lpi.OregonState.edu, 7/16 • “Probiotics: In Depth,” http://nccam.nih.gov, 10/16

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This fermented soybean paste provides protein, vitamin B12, essential minerals manganese, zinc, and copper, and healthy bacteria.

Yogurt

When you choose yogurt, look for the phrases “active yogurt cultures,” “live yogurt cultures,” or “contains active cultures” on the label. Avoid added sugars, preservatives, and thickeners.

Kefir

A cultured milk product, kefir contains beneficial bacteria not found in yogurt, making this thick beverage a valuable addition to the diet. Its active yeast and bacteria aid digestion and help keep the gut healthy.

Sauerkraut Great on sandwiches, this finely shredded cabbage dish offers lactobacilli, vitamin C, and other nutrients. Like Korean kimchi, it is produced using lactofermentation.

Tempeh

2 F E B R U A R Y

NOTES

A high-protein, wholegrain, cultured soybean product, tempeh is low in fat, cholesterol free, and easy to digest.

2018

1/8/18 4:05 PM

[ contents ]

february 6 in the news Slim down with whole grains • Plant foods may lower cholesterol • Tomatoes, apples aid ex-smokers • More

12 celebrate the game!

Winning recipes for your favorite football fans.

18 healthy family Prevent and treat winter viruses.

20 in balance Fight fatigue with these diet and exercise tips.

22 supplements for heart health Discover nutrients that support cardiovascular function.

26 let’s get cooking

7 13 featured recipe MEDITERRANEAN LAYER DIP WITH PITA

Learn the basics of pantry organization.

28 market gourmet Citrus Salad with Spiced Honey

15 © BLM PHOTOGRAPHY Products advertised or mentioned in this magazine may not be available in all locations.

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1/8/18 3:35 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

MEET THE EXPERT:

Nourish Specialist Bekah Rieke What do you do at Lunds & Byerlys?

I am Lunds & Byerlys new Nourish Specialist! I’m working on the development, enhancement and implementation of Nourish education and training, as well as working on product and project support to align with the company’s Nourish vison and strategy. This means I’m thinking about how to bring nutrient-rich foods, products, services and expertise that inspire our customers and co-workers to fall in love with feeling great.

What is your background?

I’ve worked for the past six years as a healthy lifestyle and nutrition coach. I’ve always been a foodie, locavore, and anything-fermented fanatic. My work life really became fun when I realized I could turn my natural devotion to gastronomy, and all things related to food, into a practice that helps people make healthier food choices and improve their overall health and well-being. I work with clients in the kitchen and teach them how to turn on the stove and cook wholesome healthy food.

What do you like about the Nourish program?

I truly believe that food has an amazing power to affect our health and happiness and this sums up what Nourish is all about! Nourish aligns with my personal desire to transform lives through healthy eating and other health and wellness practices.

What new things do you hope to bring to Lunds & Byerlys?

I’m excited to bring my own culinary ideas and prowess to Nourish!

I truly hope that, with my support, Nourish will flourish (that rhymes!). Eating for health is so important in our current food culture and climate, and finding a sense of balance in our food choices is really important to our overall health and happiness.

What is your favorite Nourish recipe?

It’s hard to choose, but one of my favorite Nourish recipes is our Kefir Herbed Ranch dressing. My husband is a “ranch” fanatic, and so I was looking for a ranch dressing I could feel good about that actually tasted great and wasn’t loaded with MSG and artificial flavors. So many great Nourish recipes can be found at LundsandByerlys.com/ Nourish. I look forward to working with you!

4

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

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); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

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

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

FEBRUARY 2018

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1/8/18 10:24 AM

[ life hack ]

BY LILI HANFT

perfecting the paleo diet Practical and inexpensive ways to increase your success Are you thinking of trying the popular paleo diet? Inspired by the diet of our Paleolithic ancestors, the paleo diet emphasizes whole, unprocessed, high-quality meats and vegetables while excluding grains, legumes, sugar, most dairy, and refined vegetable oils.

Many people believe it helps them with health challenges ranging from digestive issues to hormonal imbalances.

When eating paleo, it’s best to keep it simple if you want to increase your chance of success. While a Google search for “paleo recipes” will turn up countless “paleoified” versions of everything from bagels to brownies, these recipes can contain expensive, hard-to-find ingredients that aren’t as nutritious as simpler whole foods.

Simple foods that you likely already know how to cook can make a delicious paleo menu: fried eggs with a side of fresh berries for breakfast; a big salad topped with salmon and avocado for lunch; a bunless burger with a

baked sweet potato and roasted broccoli for dinner; almonds and an apple for a snack.

As an added bonus, keeping your paleo diet simple will help you stick to a budget. Focus on the basics: meat, fish, eggs, loads of colorful veggies, some fruits, and fats such as coconut, avocado, and butter.

If you have extra room in your budget, you can opt for grass-fed meats and packaged paleo snack bars and protein powders.

Another way to spare your wallet (and your sanity) when going paleo is to focus on meal prep. Consider cooking grass-fed ground beef with lots of veggies (think carrots, broccoli, kale, onion, mushrooms, and the like) on the weekend so you can have meals ready to go during the week. Other paleo staples that can be prepared in advance include hard-boiled eggs, baked sweet potatoes, trail mix, and hearty soups. Having your fridge and freezer stocked with premade, healthy options makes sticking to a paleo diet easier during busy weeks.

Finally, as you make the transition to this ancestral way of eating, listen to your body. Rather than seeing a nonpaleo indulgence as a slip-up, see it as a chance to observe how your body feels when you eat different foods.

At the end of the day, the best determinant of your ideal diet is how it makes you feel. ●

FURTHER READING: The New Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy by Mark Sisson ($34.95, Primal Nutrition, 2016) • The Paleo Solution: The Original Human Diet by Robb Wolf ($24.95, Victory Belt Publishing, 2010) • Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo ($25.67, Victory Belt Publishing, 2016)

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1/8/18 10:59 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

family meals slim down yield strong results with whole grains Kids who regularly eat meals together with their family tend to have higher levels of mental and physical fitness. A new study from Quebec found that 10-year-olds who’d experienced family meals since at least age 6 were less likely to be physically aggressive or delinquent, and they drank smaller amounts of soft drinks than other kids.

“The presence of parents during mealtimes likely provides young children with firsthand social interaction, discussions of social issues and day-to-day concerns, and vicarious learning of prosocial interactions in a familiar and emotionally secure setting,” said author Linda S. Pagani, PhD. She added that those interactions were likely to help a child communicate more effectively with people outside the home.

Nearly 1,500 children were involved in the study. They’d been followed since the age of 5 months, so the researchers were able to factor in a wide range of influences on their status.

SELECTED SOURCES “Associations Between Early Family Meal Environment Quality and Later Well-Being in School-Age Children” by M-J Harbec and L.S. Pagani, Journal of Developmental & Behavioral Pediatrics, 12/17 • “Eating Together as a Family Helps Children Feel Better, Physically and Mentally,” University of Montreal, 12/14/17

6 F E B R U A R Y

Eating whole-grain foods instead of processed white grains can help you lose weight and cut down on inflammation, according to a new study. That, in turn, may help prevent Type 2 diabetes or improve its symptoms. Rye showed the best results, but the researchers also touted wheat, barley, oats, brown and red rice, and millet.

SOURCE “Switching to Whole Grain Foods Could Trim Your Waistline,” https://MedlinePlus.gov, 11/9/17

2018

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1/8/18 12:48 PM

plant foods may lower cholesterol

An easy swap at mealtime may help lower cholesterol, according to new research. Eating one or two additional servings of plant proteins per day instead of animal proteins appears to do the trick. The researchers cited soy, nuts, and pulses (peas, beans, lentils, and chickpeas) as good choices. The change could reduce cholesterol by about 5 percent.

“That may not sound like much, but . . . there is a real opportunity here to make some small changes in our diets and realize the health benefits,” said lead author John Sievenpiper, PhD, of St. Michael’s Hospital in Toronto. The research team examined the results of more than 100 trials.

SOURCE “New Study Suggests Health Benefits of Swapping Animal Proteins for Plant Proteins,” St. Michael’s Hospital, 12/20/17

carrots’ a-peel

Does peeling carrots remove the vital nutrients? Only partly, according to Tufts University scientists.

Vitamin C and niacin are densely concentrated in the peel, but the rest of the vegetable has plenty of those vitamins too. Levels of beta carotene (a form of vitamin A) are about the same in the peel and the interior portions. The innermost part of the carrot (the xylem) is rich in calcium, magnesium, and other minerals. And the entire vegetable offers lots of fiber.

“Overall, while removing the peel reduces some phytonutrients and small amounts of the vitamins and minerals in carrots, there is plenty of nutritional value left behind,” wrote the scientists.

SOURCE “Ask Tufts Experts,” Tufts University Health & Nutrition Letter, 10/17

tomatoes, apples aid ex-smokers

Former smokers who ate high amounts of fresh tomatoes, apples, and other fruits had better lung function compared to those who ate small amounts. The 10-year study found that adults who ate two or more tomatoes or more than three servings of fresh fruit per day saw slower declines in lung function.

“Lung function starts to decline at around age 30 at variable speed depending on the general and specific health of individuals,” said researcher Vanessa Garcia-Larsen, PhD. She said her study suggests that eating more fruit on a regular basis can help slow the decline and might help repair damage caused by previous smoking.

SELECTED SOURCES “Diet Rich in Apples and Tomatoes May Help Repair Lungs of Ex-smokers,” Johns Hopkins University Bloomberg School of Public Health, 12/21/17 • “Dietary Antioxidants and 10-Year Lung Function Decline in Adults . . .” by V. Garcia-Larsen et al., European Respiratory Journal, 12/17

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Alter Eco Truffles

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1/8/18 5:59 PM

Amy’s Chili, Soup and Refried Beans 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.

Beans

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SALE GOOD THROUGH FEBRUARY 28, 2018

1/8/18 10:26 AM

Smude’s Sunflower Oils Smude’s Sunflower Oil is a heart healthy, non-GMO, Minnesota-made product. Sunflower oil is healthy and versatile, valued for its light taste and frying performance, while being high in vitamin E and low in saturated fat.

• Natural • Unrefined • Non-GMO • MN grown & produced • High oleic (high amounts of oil content in the seed)

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Wedderspoon Raw Manuka Honey text Manuka honey is an amazing New Zealand superfood with multiple uses in home remedies, beauty regimens, active lifestyles or in the kitchen. Wedderspoon Manuka is always raw, unpasteurized and non-GMO verified to maintain the naturally-occurring health properties inherent in this special honey.

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11

1/8/18 10:27 AM

BY EVA MILOTTE

celebrate the game! football, food, and fun

© BLM PHOTOGRAPHY

12 F E B R U A R Y

2018

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1/2/18 2:13 PM

When it comes to game-day food, choices that are hearty and full of flavor win. The following recipes will help get you in the spirit. They’re lighter in calories than traditional choices—but they’re just as flavorful. No matter who wins the big game, these selections are sure to be touchdown worthy for your fun celebration.

Mediterranean Layer Dip with Pita From What Can I Bring? by Elizabeth Heiskell ($30, Oxmoor House, 2017)

2 (16 oz) containers hummus

1 cucumber, peeled, seeded, and diced (about 2 c)

2 oz crumbled feta cheese (about K c)

K c chopped jarred roasted red bell peppers

K c chopped pitted Kalamata olives

K c chopped drained canned artichoke hearts

N c chopped fresh mint

N c Versatile Vinaigrette (recipe follows)

10 min prep time

serves 14

Pita chips

1. Spoon hummus into a large trifle dish.

2. Top with cucumber, feta, bell peppers, olives, artichoke hearts, and mint. Drizzle with Versatile Vinaigrette.

3. Serve with pita chips.

Kitchen Note: This can be made the day before. Just before serving, drizzle with vinaigrette. This is a great option for those seeking a switch from Mexican layered dip. This is a healthy, fresh alternative.

Per serving: 252 Calories, 8 g Protein, 24 g Carbohydrates, 5 g Fiber, 14 g Total fat (2 g sat), 482 mg Sodium, HH Phosphorus, H Vitamin B1 (thiamine), B6, C, E, K, Iron, Magnesium, Zinc

Versatile Vinaigrette

From What Can I Bring? by Elizabeth Heiskell ($30, Oxmoor House, 2017)

O c apple cider vinegar

2 Tbsp honey

1 Tbsp Dijon mustard

2 garlic cloves, finely chopped

1K tsp kosher salt

N tsp black pepper

O c olive oil or canola oil

5 min

prep time makes approximately 1K cups

© 2017 TIME INC. BOOKS

1. Whisk together vinegar, honey, mustard, garlic, salt, and pepper in a medium bowl.

2. Add oil in a slow, steady stream, whisking constantly, until smooth.

Kitchen Note: You can use a food processor to combine the oil and the acid, but it’s easy to over process the liquids, and they can become thicker than gravy. If the dressing gets too thick, add water to thin the dressing. Do NOT add more oil, because that will only make the problem worse. Use extra dressing on a heap of greens. It also adds a flavorful boost to roasted veggies. Brush it on toasted bread to make a tasty sandwich. Don’t stop there: It makes a great marinade for chicken or pork, the perfect dip for blanched asparagus or green beans, and a lovely sauce for poached seafood or fish.

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continued from page 13

Perfect Baked Wings

Kitchen Note: These wings are only a

From Bring It! by Ali Rosen ($25, Running Press, March 2018)

FOR THE WINGS

4 lb chicken wings

1 Tbsp baking powder

1 Tbsp salt

K tsp freshly ground black pepper

FOR THE SAUCE

4 Tbsp salted butter, melted

N tsp cayenne pepper

N c hot sauce (Frank’s RedHot preferred)

60 min prep time

+10 hr

marinate time

makes about 40 wings

1. Make sure wings are cut into drumettes and flats with tips removed. (They typically come this way, but if not, use a sharp knife to cut them in half so you have wings and drums separated.)

2. Pat wings dry with paper towels to remove any moisture. Stir baking powder, salt, and pepper together and rub thoroughly and evenly into wings. Cover a sheet pan with aluminum foil and place wings evenly on pan. Refrigerate for 10 to 24 hours (the range is very flexible). Turn wings over halfway through, or you can also place wings on a wire rack and skip the turning step.

3. Preheat oven to 400°.

4. To make sauce, mix together butter, cayenne pepper, and hot sauce in a large bowl. Bake wings for 20 minutes, turn them over, and then cook an additional 20 minutes. Depending on how crisp you’d like them, you can cook for an additional 5 to 10 minutes, watching carefully and flipping as needed to get wings crisped up. Add wings to bowl with sauce. Toss to coat thoroughly.

Substitutions: You can easily substitute this particular sauce for other wing sauces you like.

Ginger and soy sauce combine for a great one. Melted salted butter with a bit of garlic powder is also tasty.

tiny bit spicy. If you like them spicier, you can always add more cayenne; just make sure all of your guests are on board.

These wings are as crispy as you can get without a fryer. You can prep everything ahead and make the sauce, but you need to plan ahead. Leaving the uncooked chicken wings in the refrigerator overnight dries the skin, making the wings extra crispy later, when you bake them.

Although wings are best served hot, the crispy skin performs even if served at room temperature. If you want to bring these wings to a party, fully cook them beforehand. It’s fine to serve them hot or at room temperature: Bake them and let them cool. Then refrigerate for up to a day on wire racks covered in aluminum foil. Remove them from the fridge at least 30 minutes before you want to serve them to let them come to room temperature. Then coat them in the sauce before serving. If you want to serve them hot, slightly under bake them the first time by reducing the cooking time by 5 to 10 minutes and then crisp them in the oven for 5 to 10 minutes, turning once, just before serving. Either way, hot or cold, only add the sauce right before serving: The crispy skin will stay crisp as long as they cool properly before storing, are stored in a single layer, and aren’t sauced until right before serving.

Per serving (approximately 4 wings each): 388 Calories, 32 g Protein, 1 g Carbohydrates, 29 g Total fat (10 g sat), 452 mg Sodium, HHHHH Vitamin B3 (niacin), Phosphorus, HHHH Vitamin B6, H Vitamin B2 (riboflavin), K, Calcium, Potassium, Zinc

14 F E B R U A R Y

2018

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1/2/18 2:14 PM

Chicken Sausage and Bell Pepper Sliders From the TasteforLife test kitchen

2 Tbsp olive oil

2 garlic cloves, minced

Add garlic and sauté for 1 minute.

2 red or yellow bell peppers, sliced thin

2. Add bell pepper and sauté for 5 minutes, until

12 oz fully cooked chicken sausage links (cut in half widthwise and then lengthwise)

1 c your favorite tomato sauce

1 Tbsp balsamic vinegar

V c thinly sliced fresh basil

8 small slider buns

1. Heat oil in a large skillet over medium heat.

25 min prep time serves 8

soft. Add sausage and sauté for 3 minutes.

3. Stir in tomato sauce and balsamic vinegar and simmer mixture over medium-low heat for 3 to 5 minutes until sauce has thickened somewhat. Remove from heat and gently stir in basil.

4. Split buns and toast, if desired.

5. Top bottom half of each bun with sausage-pepper mixture. Cover each with remaining bun halves.

Serve immediately.

Per serving: 199 Calories, 12 g Protein, 23 g Carbohydrates, 4 g Fiber, 8 g Total fat (2 g sat), 627 mg Sodium, HHHHH Vitamin C, H Vitamin B1 (thiamine), B3 (niacin), K, Iron

Mango Pineapple Salsa

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS ($19.95, American Diabetes Association, 2016)

2 small ripe mangoes, peeled and diced

15 min prep time

+1 hr sit time serves 10

1 c diced fresh pineapple

K small red onion, diced

N c minced fresh cilantro

3 Tbsp lime juice / tsp salt

1 16

1. Combine all ingredients.

2. Let flavors blend for 1 hour prior to serving.

Per serving: 52 Calories, 1 g Protein, 13 g Carbohydrates, 1 g Fiber, 16 mg Sodium, HHHHH Vitamin C

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1/9/18 9:58 AM

A Loving Way to Nourish

BY BEA JAMES, DIRECTOR OF NOURISH

Do you ever start your day by telling yourself, “Today I will follow a healthy eating plan” and then end your day by telling yourself, “Tomorrow is a new day and I can try again”? Can you relate to some of these eating challenges?

• You walk out the door in the morning without a prepared lunch because you didn’t have enough time.

• You missed lunch so you snack on anything that’s around to make it for a few more hours.

• You tell yourself you’ll make up missing lunch by having a good dinner.

• You pick up food on the way home and snack on it in your car. Too hungry to wait.

• You decide the car snacks were good enough so you’ll skip dinner and call it a day.

It happens to everyone on occasion, but if it happens all the time you might need a little love in your meal planning.

Eating planned meals can help you feel focused throughout the day as you look forward to eating your next nutritious meal. No craving distractions, no quick trips to the vending machine, no sugary pick-me-ups to get your energy going. You know your meal plan for the day and look forward to it.

• Diversify your diet to stay out of ruts. Choose something new every week to introduce new flavors and nutrients.

Plan, shop, prep.

I typically have a separate calendar for planning my meals out for the week, and then I create a master shopping list from my weekly meal plan. I do my weekly meal plan, shopping list and shopping all on Sunday so I’m ready for the start of my work week. My top 3 meal planning tips: •K eep it simple.

• P repare meals ahead of time so you can grab and go.

•G o out for a healthy meal 1-2 times a week to lighten up your time in the kitchen.

Need help? We got you. Our FoodE Experts have a huge library of recipes, meal planning ideas and product recommendations. Visit the FoodE Expert at your favorite store and set up a time to get their support and recommendations. They would love to help you!

Here are some tips for how to strategize your meal plans. I also like to think of it as a loving way to nourish yourself!

Trust your intuition You know what foods make you feel energized and focused, and that are good for you. Listen to your body and plan your food choices around that. Here are my top 3 recommendations for foods to include in your meal planning: • C hoose real food like lean quality proteins for sustained energy – organic poultry and eggs, sustainable seafood, grass fed beef, all-natural lunch meats, tofu or tempeh.

• E at the rainbow for a wide range of vitamins and fiber. Colorful veggies and fruits should be half your plate for each meal.

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1/8/18 10:32 AM

Super Seeded Salted Chocolate A delicious and superfood loaded chocolate treat. Great with berries.

1 Tbsp L&B Quinoa, uncooked N cup L&B Raw Sunflower Seeds 1 Tbsp hemp seeds 1 Tbsp L&B Sesame Seeds 1 Tbsp chia seeds 8 oz Chocolove 70% Dark Chocolate (2K bars) V tsp L&B Sea Salt

amount:

6–8 servings

TO PREPARE: Heat a dry skillet over medium-high heat; add quinoa and sunflower seeds. Toast, stirring occasionally, until the quinoa seeds start to pop (2–3 minutes). Pour seeds into a bowl. Toast hemp seeds and sesame seeds in the same skillet over medium-high heat, stirring frequently (about 45 seconds). Add to bowl with quinoa and sunflower seeds. Add chia seeds and toss to combine. Set aside.

Break the chocolate into pieces. Place 8 oz of chocolate in bowl on top of double boiler. On medium heat melt chocolate, stirring often until smooth.

Pour melted chocolate onto a parchment paperlined baking sheet; smooth out into a thin even layer over approximately half the pan. Evenly sprinkle seed mixture over chocolate, followed by sea salt. Chill until set. Break into bite size pieces. Store in an airtight container in the refrigerator.

L&B White Quinoa L&B White Quinoa has a mild nutty flavor and is packed with fiber, protein and antioxidants.

$6.99 Save $1.00 16 oz.

FEBRUARY 2018

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1/8/18 5:11 PM

[ healthy family ]

BY TASTE FOR LIFE STAFF

natural cold & flu remedies Keep your family healthy during cold and flu season with these safe, kid-friendly remedies.

1. Elderberry Elderberry (Sambucus nigra), most commonly in the form of elderberry syrup or lozenges, tastes great and can help prevent viral respiratory infections or at least reduce their severity and duration. Both traditional use and scientific evidence supports this use.

Elderberry syrup is safe for all ages.

2. Echinacea Echinacea (Echinacea purpurea) may help prevent as well as treat colds, though the strongest evidence backs the use of echinacea as a treatment to reduce the severity and duration of colds. Echinacea is available in extract, tincture, tablet, tea, and capsule forms. Check with a healthcare practitioner for children’s dosages.

3. Vitamin C While studies don’t back up the claim that vitamin C prevents the common cold, it does appear that people who regularly take C supplements may reduce the duration and symptoms of colds. For best results, break up your vitamin C supplementation into two or three daily doses. Check with a healthcare provider before you give C supplements to a child.

4. Probiotics Probiotic bacteria enhance overall immune function by boosting disease-fighting cells. Regular use of probiotics by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days. Research documents similar benefits in adults.

5. Vitamin D Several studies have linked low vitamin D levels to an increased risk and severity of infectious disease, including the flu, respiratory ailments, and immunodeficiency for both children and adults. The evidence for improved outcomes with vitamin D supplementation is mixed but promising. When supplementing, consider the more bioavailable vitamin D3.

6. Medicinal mushrooms Supplementing with medicinal mushrooms like shiitake, reishi, maitake, and chaga creates a healthy challenge to your immune system and makes it more effective at dealing with pathogens. You can take medicinal mushrooms daily as supplements or in food—try gently simmering them in hot water for an immune-boosting tea or broth.

SELECTED SOURCES “Echinacea,” Michigan Medicine - University of Michigan, www.UofMHealth.org • “Echinacea,” Penn State Hershey Medical Center, http://PennStateHershey.adam.com, 2/2/16 • “Echinacea purpurea: A Proprietary Extract of Echinacea purpurea Is Shown to Be Safe and Effective in the Prevention of the Common Cold” by S.M. Ross, Holistic Nursing Practice, 1-2/16 • “Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications: A Meta-analysis of Randomized Controlled Trials” by A. Schapowal et al., Adv Ther, 3/15 • “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers . . .” by E. Tiralongo et al., Nutrients, 3/16 • “How to Boost Your Immune System,” Harvard Health Publications, www.Health.Harvard.edu, 2015 • “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 • “Larger Doses of Vitamin C May Lead to a Greater Reduction in Common Cold Duration,” University of Helsinki, 3/30/17 • “Vitamin C,” National Institutes of Health, https://MedlinePlus.gov, 2/2/15 • “Vitamin C (Ascorbic Acid),” University of Maryland Medical Center, http://umm.edu, 7/16/13 • “Vitamin C (Ascorbic Acid),” www.WebMD.com • “Vitamin D and Influenza” by M.E. Sundaram and L.A. Coleman, Adv Nutr, 8/12

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2018

1/8/18 2:43 PM

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1/4/18 11:24 AM

[ in balance ]

BY JANE EKLUND

beat fatigue feeling drained? help is on its way!

Get Some ZZZs!

Feeling run-down? You’re not alone. Britain’s Royal College of Psychiatrists estimates that 20 percent of people, on any given day, are dealing with fatigue that goes beyond the usual tiredness.

For 10 percent of people, that fatigue is prolonged. It’s more likely to strike women, and it’s more common in people who are middle-aged.

If fatigue persists, or is accompanied by other symptoms, it’s important to check in with your healthcare practitioner, because it may be caused by an underlying condition. But if it’s run-of-the-mill fatigue that’s dragging you down, there are ways to address it. Read on for some simple lifestyle changes and natural pick-me-ups that will help keep your energy level up throughout the day.

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Exhaustion can be attributed to something as simple as not getting enough sleep, or not getting enough restful sleep. If you’re not getting roughly eight hours of sleep (some need more, some less), you will feel sleepy, crabby, and unfocused. Short your sleep for several days in a row and you may experience brain fog, difficulty concentrating, mild depression, and an inability to make decisions.

Establish some ground rules for sleeping: Go to bed and wake at the same time each day, avoid alcohol and caffeine before bedtime, be sure your bedroom is conducive to sleep, and follow a relaxation routine before you get into bed. Try soaking in a warm bath or taking a hot shower, listening to quiet music, or doing gentle stretches.

Bust a Move While it may seem counterintuitive that exercise will make you less tired rather than more, a study at the University of Georgia found that healthy people who are sedentary and experience frequent fatigue can reduce their tiredness by 65 percent and boost their energy by 20 percent through regular low-intensity exercise. That would translate to a 20-minute leisurely walk three times a week, the researchers said.

Eat Well What you eat and when you eat it plays an important role in maintaining energy levels. Start your day with a low-sugar, low-fat breakfast, and eat regular meals throughout the day. Consume plenty of fruits and vegetables, avoid processed sugar, and be sure there’s enough iron in your diet. Good sources of iron include fortified cereals, meat, poultry, seafood, beans, and seeds.

What you drink matters too. Skip the sugary juices and sodas and drink plenty of water. Dehydration ups your level of tiredness and decreases your concentration and alertness.

SELECTED SOURCES “9 Ways to Get Your Energy Back” by Peter Jaret, www.WebMD.com, 4/1/14 • “Fatigue,” www.MedlinePlus.gov • “Tiredness,” Royal College of Psychiatry, www.RCPsych.ac.uk, 9/15

2018

1/9/18 9:59 AM

Get Your Calm on

Don’t underestimate the role of stress in the fatigue you might be feeling. Take a walk, take some deep breaths, take a yoga class, sip a cup of herbal tea—whatever works to relax you should bring more energy as well.

You’ve Got This!

Whether it’s through a few small tweaks to your daily routine or a sweeping revamp of your habits, there is plenty you can do to address common forms of fatigue that are not caused by serious physical or psychological problems. Take a close look at how you sleep, eat, and move through your day, address the areas that may be causing exhaustion, and you will likely bring new vitality to your life. ●

Supplement Cuts Fatigue, Soreness Mice and men all benefited from taking glutathione in an interesting recent study. The antioxidant reduced fatigue and soreness from exercising.

All of the men participated in an exercise test. Those who had taken one gram per day of glutathione for two weeks had significantly less fatigue compared to those who received a placebo. Their lactic acid levels were also suppressed. Lactic acid increases muscle soreness after exercising.

Mice were divided into four groups: sedentary with glutathione supplementation; sedentary without; exercisers with glutathione; and exercisers without. After two weeks, tests showed that glutathione prevented an increase in lactic acid buildup.

SELECTED SOURCES “Glutathione Supplementation Suppresses Muscle Fatigue by Prolonged Exercise . . .” by A. Wataru et al., Journal of the International Society of Sports Nutrition, 2/6/15 • “Glutathione Supplements May Delay Fatigue During Exercise . . .”

by Stephen Daniells, www.NutraIngredients-USA.com, 2/16/15

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1/4/18 7:21 AM

BY JONNY BOWDEN, PhD, CNS

supplements for heart health nutrients to support cardiovascular function

This is what I say when people ask me, “Do I need nutritional supplements?”: “No. Nor do you need indoor plumbing and electricity.

But why in the world would you choose to live without them?”

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2018

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1/8/18 12:17 PM

Nowhere is that more true than when we’re talking about the heart.

Here are my top choices for a “healthy heart” supplement program. Remember, the word is supplement—not substitute. You can’t eat a crummy, low-fiber, high-sugar diet and expect that a few pills will prevent any damage. But when you add these supplements to a smart eating plan, your heart is going to be well taken care of—at least when it comes to nutrition.

CoQ10 Coenzyme Q10—CoQ10 for short—is an important nutrient that recharges the energy production furnaces in the cells (known as the mitochondria). Since heart cells produce more energy than any other organ, CoQ10 and the heart are a natural fit.

Magnesium Magnesium helps widen and relax blood vessels, which means your heart can pump blood more easily, thereby reducing blood pressure. Studies show that people who consume more magnesium tend to have lower blood pressure.

D-Ribose

Curcumin

A simple sugar, D-ribose’s benefits include cardiac surgery recovery, restoring energy to stressed skeletal muscles, and reducing free-radical formation in tissues deprived of oxygen.

Curcumin is not only a powerful antiinflammatory, but it also provides antioxidant, antithrombotic, and cardiovascular-protective benefits.

Among its heart duties, curcumin reduces oxidized LDL cholesterol.

Omega 3s (Fish Oil)

Resveratrol

Blood levels of omega 3s may be one of the best predictors of sudden heart attacks, and people with the lowest levels are at highest risk.

These essential fatty acids help reduce inflammation, blood pressure, and triglyceride levels.

A 2011 study in the American Heart Journal found that blood levels of vitamin C predicted incident heart failure in both men and women. In other words, the lower the level of vitamin C in the blood, the higher the risk for heart failure.

Resveratrol—an anti-aging nutrient found primarily in red wine and the skins of dark grapes—protects arteries against blood clots, improves elasticity, and reduces blood pressure as well as oxidized LDL. A powerful antioxidant, resveratrol inhibits several inflammatory enzymes that can trigger heart disease. Resveratrol also stops certain molecules from sticking to artery walls, where they can create inflammation.

The active ingredient in resveratrol is called trans-resveratrol. Look for the amount of trans-resveratrol contained within any supplement.

Vitamin D

Garlic

Studies show that a low level of vitamin D is a risk factor for cardiovascular disease. Low concentrations of 25-hydroxyvitamin D, or 25(OH)D— the major form of vitamin D circulating in the blood—are an independent risk factor for cardiovascular events, in particular for strokes and sudden cardiac deaths.

Vitamin K

Vitamin C

A universal remedy if there ever was one, garlic has the ability to reduce plaque.

Vitamin K—especially K2—can help keep calcium in the bones and out of the arteries where it doesn’t belong.

Jonny Bowden, PhD, CNS, is a board-certified nutritionist with a master’s degree in psychology and the author of 12 books on health, healing, food, and longevity, including two bestsellers, The 150 Healthiest Foods on Earth and Living Low Carb.

SELECTED SOURCES “AHA Adds Fiber & Omega 3 to Triglyceride Management Recommendations” by Stephen Daniells, www.NutraIngredients-usa.com, 12/19/13 • “Curcumin Promotes Cardiac Repair and Ameliorates Cardiac Dysfunction Following Myocardial Infarction” by N.P. Wang et al., Br J Pharmacol, 12/12 • “D-Ribose Aids Congestive Heart Failure Patients” by H. Omran et al., Exp Clin Cardiol, 2004 • “Dietary and Plasma Magnesium and Risk of Coronary Heart Disease Among Women” by S.E. Chiuve et al., J Am Heart Assoc, 3/13 • “Natural Substance in Red Wine Has an Anti-Inflammatory Effect in Cardiovascular Diseases,” Universitat Mainz, www.ScienceDaily.com, 12/4/14 • “Plasma and Dietary Magnesium and Risk of Sudden Cardiac Death in Women” by S.E. Chiuve et al., Am J Clin Nutr, 2/11 • “Plasma Vitamin C Predicts Incident Heart Failure in Men and Women . . .” by R. Pfister et al., Am Heart J, 8/11 • “Vitamin D and Cardiovascular Disease: Update and Outlook” by S. Pilz et al., Scand J Clin Lab Invest Suppl, 2012

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1/8/18 12:17 PM

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Zing Vitality Bars Zing bars were created by nutritionists with a mission to vitalize life with great nutrition!

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1/8/18 10:32 AM

[ let’s get cooking ]

BY LISA FABIAN

what’s in your p let’s get organized!

Stock Up Be sure your pantry has the following items for making fast and flavorful dishes. ✔ Bread crumbs ✔ Canned tomatoes ✔ Capers ✔ Dried chilies ✔ Honey ✔ Mustards ✔ Nuts and seeds

✔ Olives ✔ Salt ✔ Spices ✔ Vinegar (apple cider, balsamic)

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Pantry organization to the rescue: Spend a little time straightening out those shelves and you can save yourself time and money. How? You’ll avoid buying duplicates when you know exactly what you have, and you’ll get dinner on the table more quickly when you can locate key ingredients fast.

There will be less food waste, since you’ll know exactly where things are and when they’re due to expire.

Clean as a Whistle

✔ Oils (olive, coconut)

26 F E B R U A R Y

Who hasn’t searched their pantry shelves to make a quick meal only to find that a key item is missing?

Where did that jar of tomato sauce go? Guess we’re not having pasta marinara tonight!

It may be more work, but it’s worth it to start with a little scrubbing. Take everything out of the pantry. Dust each shelf, starting from the top and working your way down.

Next, wipe each shelf to remove any dirt or sticky areas.

Take an inventory of the items you removed: Line everything up on a table, the counter, or the floor. Then group items in a system that makes sense to you. You may choose to arrange foods alphabetically, by size, or even by color.

2018

1/3/18 9:37 AM

r pantry?

Winter Salad From What Can I Bring? by Elizabeth Heiskell ($30, Oxmoor House, 2017)

1 (10 oz) loaf rosemary or garlic ciabatta bread, cut into 1-inch cubes

N c olive oil, plus 3 Tbsp

1hr 25 min prep time serves 8

But if these aren’t methods that you’ll keep up with, don’t do them.

A system that works for many is to organize by food type. In other words, place similar items together: snack foods; beans and soups; grains and lentils; nuts and seeds; spices; vinegars and oils.

This system makes sense from a logistical standpoint, but it’ll also make it easier to prep food. If you need to make a vinaigrette quickly, the oil and vinegar are easy to locate since they’re right next to each other.

Look at the categories you’ve created and take stock of what needs replacing, what’s missing, or what’s expired. If there are items you know you’ll never use or don’t like, donate them or give them away if they haven’t already been opened. Items past their expiration date should be discarded.

Food reached for the most often should be placed at an easy-toreach height (shelves located at the height between your shoulders and knees). Stack snack foods on a high shelf (they’re less tempting if you have to reach for them!), and place spices at eye level. Turn packages and bottles so their product labels are facing toward you and are visible for easy spotting.

Periodically assess how your pantry’s organization system is working. Be sure to regularly declutter items and rotate them so they’ll be used. Do this weekly—or at the very least monthly—to maintain your organized pantry!

The following recipe makes good use of common pantry essentials—the items found in most everyone’s supply. ● SELECTED SOURCES “5 Strategies for Organizing Your Pantry (and Keeping It That Way)” by Kelli Foster, www.TheKitchn.com, 10/4/17 • Dining In by Alison Roman ($30, Clarkson Potter/Publishers, 2017) • “Organizing Your Pantry in 5 Steps” by Elizabeth Larkin, www.TheSpruce.com, 4/21/17

2K tsp kosher salt, divided

1 small (about 2 lb) butternut squash, peeled, seeded, and cut into 1-inch pieces (about 5 c)

4 medium beets (about 1K lb), peeled and cut into 1-inch pieces (about 4 c)

3 medium turnips (about 1N lb), peeled and cut into 1-inch pieces (about 3 c)

4 medium carrots (about O lb), peeled and cut diagonally into 1-inch pieces (about 2 c)

K tsp black pepper K c Versatile Vinaigrette (recipe on page 13)

4 c loosely packed arugula, mixed greens, or mizuna

4 oz goat cheese, crumbled (about 1 c)

1. Preheat oven to 400°.

2. Toss bread cubes with the 3 tablespoons of oil and 1 teaspoon of the salt, and spread evenly on a rimmed baking sheet. Bake until dry and just beginning to brown, about 15 minutes.

3. Toss squash, beets, turnips, carrots, pepper, and remaining N cup olive oil and 1K teaspoons salt. Divide between 2 rimmed baking sheets, and spread in an even layer. Bake until tender and lightly browned, about 30 minutes, stirring twice during baking. Cool completely on baking sheets on wire racks, about 20 minutes.

Meanwhile, make vinaigrette.

4. Toss together bread cubes, roasted vegetables, and K cup Versatile Vinaigrette in a large bowl until combined. Let stand 10 minutes.

5. Place arugula on a platter. Top with roasted vegetable mixture and sprinkle with goat cheese. Serve immediately.

Per serving: 448 Calories, 10 g Protein, 51 g Carbohydrates, 8 g Fiber, 25 g Total fat (6 g sat), 939 mg Sodium, HHHHH Vitamin A, C, K, HHH Potassium, HH Vitamin B1 (thiamine), B3 (niacin), B6, E, Magnesium, Phosphorus, H Vitamin B2 (riboflavin), Calcium, Iron

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1/2/18 2:44 PM

Š BLM PHOTOGRAPHY

[ market gourmet ] Salad

45 min prep time serves 6

Citrus Salad with Spiced Honey From Sunday Suppers by Cynthia Graubart ($27.99, Oxmoor House, 2017)

K c honey

3 mandarin oranges

1 (3-in) cinnamon stick

2 Ruby Red grapefruits

1 bay leaf

2 limes

1 tsp black peppercorns

6 kumquats (optional)

N tsp dried crushed red pepper

1 (4.4 oz) package fresh pomegranate seeds

4 whole cloves

3 medium-size oranges

Toppings: extra-virgin olive oil, fresh mint leaves, sea salt

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1. Bring first 6 ingredients and K cup water to a boil over medium-high heat.

Boil, stirring often, 1 minute. Remove from heat, and let stand 30 minutes.

2. Meanwhile, peel oranges, next 3 ingredients, and, if using, kumquats. Cut away bitter white pith. Cut each fruit into thin rounds. Arrange on a serving platter, and sprinkle with pomegranate seeds.

3. Pour honey mixture through a fine wire-mesh strainer, discarding solids.

Drizzle fruit with desired amount of spiced honey; reserve remaining honey for another use (such as flavoring iced tea). Top with a drizzle of oil, a handful of mint leaves, and salt.

Kitchen Note: You can use any combination of citrus to compose this vibrant, fresh salad.

Per serving: 236 Calories, 3 g Protein, 56 g Carbohydrates, 7 g Fiber, 3 g Total fat, 200 mg Sodium, HHHHH Vitamin C, H Vitamin B1 (thiamine), Calcium, Potassium

2018

12/28/17 3:33 PM

[ beauty Rx ] Oral health

BY MARTIN HANFT AND JESSICA RICARD

winning smile Keep your smile in ship-shape health

Beauty isn’t just about surface attractiveness: It’s also about health. Good health radiates from a person, and a beaming smile is one of the best looks of all!

To that end, we’ve compiled some tips that combine oral health strategies with advice on helping your lips survive the harsh winter. Put the two approaches together, and you’ll be rewarded with a knockout smile.

Let’s start with keeping your mouth healthy.

Oral Health To-Do List 1. Get regular dental checkups. A key part of maintaining healthy gums is keeping plaque from building up on your teeth.

2. Brush and floss daily. Brushing removes food debris and plaque. Plaque typically reappears quickly, so you need to brush at least twice daily. Many experts also recommend brushing the tongue, where bacteria can hide. Flossing at least once daily helps remove food particles and plaque a toothbrush can’t reach.

Be aware that smoking or chewing tobacco, stress, poor nutrition, substance abuse, diabetes, hormonal fluctuations, and certain medications can add to the risk of developing gum disease.

Winter Survival Tips for Lips 1. First and foremost, regularly apply a lip balm.

Those containing combinations of coconut oil, shea nut butter, and almond oil aid in conditioning and nourishing your lips. In order to keep your smackers hydrated and smooth, find a lip balm containing beeswax. It forms a protective layer, helping to retain water. Also, choose a balm with sunscreen because the sun is out year-round.

2. H2O is a go. Drink plenty of water to prevent dehydration, one of the leading causes of chapped lips. Although it’s natural to want to lick your lips when they feel dry, avoid doing so. It will make chapped lips worse.

3. Cold sores often emerge in winter. The common, painful bumps usually erupt near or on the lips. Apply a cream containing the amino acid L-lysine. Taking this amino acid as an oral supplement can also help reduce cold sore frequency in some people. ●

SELECTED SOURCES “6 Tips to Protect Your Lips from the Cold,” www.ClevelandClinic.org, 3/6/15 • Natural Beauty ($25, DK Publishing, 2015) • “Types of Gum Disease,” American Academy of Periodontology, www.perio.org, 2015 • “Why Are My Lips Chapped?” by Stephanie S. Gardner, MD, www.WebMD.com, 7/17/17

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1/2/18 9:40 AM

[ living healthy ] In Season

asparagus | avocados | grapefruit kohlrabi | kumquats | limes | mandarins parsnips | rutabagas 30  F E B R U A R Y

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2018

1/5/18 1:58 PM

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Crofter’s Premium Spreads

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Chocolove Bars

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WHY IS THERE A STRONG ASSOCIATION BETWEEN CHOCOLATE AND LOVE? Phenylethylamine (PEA) is a naturally occurring compound in chocolate. When consumed, it releases endorphins in the brain and produces a mild feeling of euphoria, similar to the sensation of being in love. Other compounds that naturally occur in chocolate include serotonin, theobromine, and anandamine which are all naturally occurring compounds that elevate mood, increase circulation, and enhance sensory perception.

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