Lunds & Byerlys Feb 20

healthy

brownies

Heart health tips Secrets of a well-stocked pantry

COMPLIMENTARY

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

FEBRUA RY 2020

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Edition of Taste for Life

®

Big game snacks

1/13/20 3:06 PM

[ nutrition plus ] Vitamin E

vitamin

E

A fat-soluble nutrient found in many foods, vitamin E is also added to some cereals, fruit juices, margarines, and other products.

Stored in fatty tissue, E acts as an antioxidant and a multitasking nutrient, helping to prevent and fight infections by stimulating the immune system. The natural form, d-alpha-tocopherol, is more potent than the synthetic dl-alpha-tocopherol.

A closer look Vitamin E deficiency is rare in healthy people and is usually linked to particular diseases that involve improper digestion or absorption of fats, such as Crohn’s disease and cystic fibrosis. Vitamin E’s antioxidant functions and its roles in anti-inflammatory processes, inhibition of platelet aggregation, and immune enhancement suggest that there are cardiovascular and anti-cancer benefits.

Research on E and Alzheimer’s disease is ongoing, with some studies demonstrating that this vitamin may slow the functional decline of patients with mild to moderate forms of this disease. Since vitamin E can increase the risk of bleeding in those who take medicines such as warfarin, it should not be taken without their doctor’s permission. ● SELECTED SOURCES “The effectiveness of vitamin E treatment in Alzheimer’s disease” by A. Lloret et al., Int J Mol Sci, 2/18/19 • “Vitamin E,” National Institutes of Health, Office of Dietary Supplements, ndb.nal.usda.gov, 7/10/19 • “Vitamin E and Alzheimer’s disease: What do we know so far?” by D. Browne et al., Clin Interv Aging, 7/18/19

2 F E B R U A R Y

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Food Sources for Vitamin E FOOD

SERVING SIZE

VITAMIN E (MG)

Sunflower seeds, dry roasted

1 ounce

37

Almonds, dry roasted

1 ounce

34

Hazelnuts, dry roasted

1 ounce

22

Peanut butter

2 tablespoons

15

Spinach, boiled

½ cup

10

Broccoli, chopped, boiled

½ cup

6

Kiwifruit

1 medium

6

Recommended Dietary Allowances (RDAs) for Vitamin E LIFE STAGE

Infants

Children Adolescents and Adults

AGE

(MG/DAY)

0–6 months

4

7–12 months

5

1–3 years

6

4–8 years

7

9–13 years

11

14+ years

15

2020

1/8/20 12:49 PM

[ february contents ]

6

22

protect your heart Enhance cardiovascular vitality.

© BLM PHOTOGRAPHY

14

healthy living

recipes you’ll love

6 health front

5 market gourmet

Heart health linked to exercise • Kids choosing fewer sugary drinks • Boost activity to thwart cancer • More

18 quick tips Cut back on salt to boost heart health.

20 healthy family

Winter Veggie Pita Pizza

12 game day!

Healthy versions of your football party favorites.

26 let’s get cooking A well-stocked pantry is the key to home-cooking success.

Oral health = whole-body health.

28 smart supplements What to take to keep cholesterol numbers in check.

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

F E B R U A R Y 2 0 2 0 3

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1/13/20 1:38 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

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

FEBRUARY 6 & 13 Double Chocolate Chip Cookies, recipe on page 17

FEBRUARY 20 & 27 Seafood Steamer Meals, article on page 16

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney

UPCOMING EVENT: Spring Seafood Festival ALL STORES • FEBRUARY 27 – MARCH 4, 2020 We take pride in sourcing the finest sustainable seafood from around the world. You can enjoy restaurant quality seafood at your table with fresh seafood deliveries seven days a week. Stop by our seafood departments to find fresh, responsibly sourced seafood and feature prices that will make you book a few return trips to our seafood service counter.

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, 603-831-1868

Seafood Steamer Meals Article on page 16

EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

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

Looking for a quick and healthy meal idea for busy weeknights? Our Butchers Kitchen Seafood Steamers are the answer! They taste great and are ready in 4 minutes or less in your microwave.

February Staff Pick!

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); ©2020 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

Chocolove

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A NOTE ON RECIPES

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

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

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1/14/20 10:30 AM

[ market gourmet ]

Healthy pizza really does exist.

The key is using whole grains, going easy on the cheese, and loading up on the cancerfighting veggies.

Recipe

Winter Veggie Pita Pizza From the American Institute for Cancer Research, www.aicr.org; recipe developed by Sonja Goedkoop

1 c Brussels sprouts, cut into quarters

2 tsp extra-virgin olive oil, divided

1 c cubed butternut squash

Sprinkle of cinnamon

4 (6K-inch) whole-wheat pita bread rounds

K c part-skim ricotta cheese

K c chopped red onion

1 Tbsp chopped fresh sage

2 Tbsp chopped pecans

8 tsp grated Parmesan cheese

© AICR

1. Preheat oven to 425°.

2. In a medium bowl, toss Brussels sprouts

4. While veggies roast, lay pita rounds on

with 1 teaspoon of the oil. Spread Brussels sprouts evenly on a baking sheet.

a cutting board. Spread 2 tablespoons of ricotta on each pita.

3. In same bowl, toss butternut squash with remaining teaspoon of oil. Sprinkle with cinnamon and spread squash on a second baking sheet. Place both sheets in oven and roast for about 20 minutes (or until fork tender), stirring once after 10 minutes.

5. Remove squash and Brussels sprouts

45 min prep time serves 4

from oven and spoon evenly onto pita rounds. Divide red onion, sage, and pecans evenly and sprinkle on pitas. Top each with 2 teaspoons of Parmesan cheese.

6. Return pitas to oven, setting them directly on oven rack for a crispier crust or on a baking sheet for a softer crust. Heat for 5 to 7 minutes, or until cheese is melted.

Serve immediately.

Per serving: 345 Calories, 15 g Protein, 46 g Carbohydrates, 8 g Fiber, 13 g Total fat (5 g sat), 448 mg Sodium, HHHHH Vitamin K, HHH Vitamin C, D, Phosphorus, HH Vitamin A, B1 (thiamine), B6, Calcium, Magnesium, H Vitamin B2 (riboflavin), B3 (niacin), E, Folate, Iron, Zinc

Kitchen Note: Whole-wheat pitas keep prep time short and portion size realistic.

You can use any in-season vegetables.

Topped with crunchy pecans and fresh sage, this recipe makes a simple, savory winter dinner.

F E B R U A R Y 2 0 2 0 5

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12/23/19 11:12 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

better eating through television?

Kids who watched a public television cooking show featuring healthy food were more likely to choose a healthy snack option.

More than 100 children ages 10 to 12 watched the 10-minute program.

They were then offered a snack.

Participants were more than twice as likely to choose an apple or cucumber slices compared to chips or pretzels.

The study was conducted in the children’s schools. “Cooking programs may affect the food choices of children and could be an effective method in combination with other methods to improve their dietary intake,” wrote the authors.

SELECTED SOURCES “Kids twice as likely to eat healthy after watching cooking shows with healthy food,” www.EurekAlert. org, 1/3/20 • “Watching TV cooking programs: Effects on actual food intake among children” by F. Folkvord et al., Journal of Nutrition Education and Behavior, 11/19

kids choosing healthier drinks Kids are drinking fewer sugar-sweetened beverages, according to research published in the American Journal of Preventive Medicine. Data from the Supplemental Nutrition Assistance Program (SNAP) showed about a 10 percent decline in consumption from 2003 to 2014.

Lead investigator J. Wyatt Koma said the results are promising, but that current levels are still too high.

SELECTED SOURCES “New study confirms American children and teens are consuming significantly less sugary drinks,” www.EurekAlert.org, 11/21/19 • “Sugary drink consumption among children by Supplemental Nutrition Assistance Program status” by J.W. Koma et al., AJPM, 11/19

6 F E B R U A R Y

2020

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1/14/20 10:30 AM

step it up for heart health

Total health care expenditures were nearly onethird less among women who met physical activity guidelines in a recent study. But the research found that more than half of women with cardiovascular disease do not get enough exercise.

thwarting 7 cancers Studies involving more than 750,000 adults indicate that meeting recommended physical activity levels can reduce the risk for seven common cancers. That means 2.5 to 5 hours of moderate-intensity exercise per week or 1.25 to 2.5 hours of vigorous activity.

The studies showed reduced risks for colon, breast, endometrial, kidney, and liver cancers, myeloma, and non-Hodgkin’s lymphoma.

The research also showed that going beyond the recommended exercise levels may further reduce the risk.

Participants ranged in age from 32 to 91, with a median age of 62.

They were tracked for about 10 years.

SELECTED SOURCES “Amount and intensity of leisure-time physical activity and lower cancer risk” by C.E. Matthews et al., J Clin Oncol, 12/19 • “Report links recommended physical activity levels to lower risk of seven cancers,” American Cancer Society, 12/26/19

SOURCE “Wellness Made Easy,” University of California, Berkeley, Wellness Letter, 1/20

F E B R U A R Y 2 0 2 0 7

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1/13/20 12:22 PM

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FEBRUARY 2020

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Kodiak Cakes Products Kodiak Cakes uses 100 percent whole grains because they taste better and are full of fiber, B vitamins and antioxidants to give you the long-lasting energy you need to explore your frontier — wherever that may be. Their whole grain baking mixes make the perfect takeanywhere snacks or mid-day treats. Power Cakes and Waffles make a filling, nutritious breakfast, with protein to power you through busy days and big adventures.

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Chocolove Bars

A sinfully delicious assortment of Belgian chocolate married to 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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Kind Breakfast Bars, Granola Bars, Healthy Grains & Clusters KIND snacks are made from delicious ingredients, are gluten-free and are made from non-genetically engineered ingredients.

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Nordic Naturals Vitamins Those you love most deserve the best. Nordic Naturals helps your family achieve active, healthy lives by addressing everyday nutritional gaps that can occur in even the best of diets.

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FEBRUARY 2020

11

1/13/20 12:51 PM

BY LISA FABIAN

game day! football, food, and fun

A party’s more than just food.

Here are some ideas for hosting a fun and festive football-viewing party.

• Cut placemats out of small pieces of AstroTurf. Paint with white stripes to make goal lines.

• Hang your favorite team’s banner above the TV to get everyone excited for the game.

• Make a TV commercials bingo board.

Draw squares on a blank board and write in the advertisements that you think will air during the game. Have everyone check them off as the party goes on.

• Purchase mini foam fingers and have guests wear them to create a stadium feel in the living room.

• Rate the ads. This activity is for those who love the commercials as much as the game. Print out mini signs that can be attached to wooden ice pop sticks. Guests can raise their choice of sign based on what they think of the commercial that’s airing.

Ideas for signs include: “Change the Channel” and “This One’s a Winner.”

SOURCE “24 brilliant . . . ideas for the ultimate game day”

by Selena Barrientos, Jamie Ballard, and Katie Bourque, www.GoodHousekeeping.com, 12/18/19

12 F E B R U A R Y

2020

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1/9/20 3:49 PM

Gather friends and family to watch the big game on Sunday, February 2.

Get into the spirit by serving healthier versions of your favorite snacks. The following recipes will keep everyone nourished while watching the season’s famous rivalries.

Turkey Lentil Sloppy Joes with Quick Cabbage Slaw From Oven to Table by Jan Scott ($24.95, Penguin, 2019)

FOR THE SLOPPY JOES

FOR THE SLAW

2 Tbsp olive oil

1 small onion, finely chopped (about K c)

4 c chopped red cabbage (about 1 small cabbage)

1 large carrot, peeled

3 green onions, ends trimmed and thinly sliced

K c mayonnaise

N c fresh lime juice

2 tsp liquid honey

1 tsp celery seed

Kosher salt

2 cloves garlic, grated or pressed

1 lb ground turkey

2 c cooked green or brown lentils (or 1 19-oz can, rinsed and drained)

3 Tbsp chili powder

1 tsp dried oregano

1 tsp ground cumin

55 min

K tsp freshly ground black pepper

2 Tbsp tomato paste

FOR SERVING

serves 8 in regular-size buns;

1 can (28 oz) crushed tomatoes

3 Tbsp brown sugar

1 Tbsp prepared yellow mustard

1 tsp Worcestershire sauce

1 tsp hot sauce

prep time

serves 16 in mini-slider buns;

Kosher salt 8 whole-wheat dinner rolls or hamburger buns (split in half and toasted)*

1. In a large cast iron, stainless steel, or nonstick skillet, heat oil over medium heat. Add onions, season with a pinch of salt and sauté until onions are soft and translucent, about 3 to 5 minutes.

Add garlic and cook for 1 minute more.

2. Crumble ground turkey into skillet and stir to combine, cooking until browned. Add lentils, chili powder, oregano, cumin, pepper, and tomato paste and stir, cooking for another 1 to 2 minutes to infuse turkey and lentils with spices.

3. Stir in crushed tomatoes, brown sugar, mustard, Worcestershire sauce, and hot sauce. Reduce heat to medium-low and simmer, partially covered, for 20 minutes. Check seasonings and add more salt if needed.

4. While meat mixture is cooking, make slaw. Place cabbage in a medium bowl and, using a vegetable peeler, shave carrot into ribbons. Add carrot and green onions to bowl and toss with clean hands to combine.

5. In a small bowl, whisk together mayonnaise, lime juice, honey, and celery seed. Pour over cabbage and toss to combine. Finish with a pinch of salt.

6. Spoon Sloppy Joes onto split and toasted rolls. Top with slaw and serve at once.

Per serving (serves 1 minislider): 309 Calories, 15 g Protein, 39 g Carbohydrates, 5 g Fiber, 11 g Total fat (2 g sat), 437 mg Sodium, HHH Vitamin B6, Folate, HH Vitamin B1 (thiamine), B3 (niacin), C, D, Iron, Phosphorus, H Vitamin B2 (riboflavin), B12, E, K, Potassium, Zinc

* For more of a bite-size snack, turn these into sliders. Just replace the 8 hamburger buns with approximately 16 mini-slider buns.

Kitchen Note: You can easily double or triple this recipe for a large party. The slaw adds some crunch to this dish. Its simplicity lends itself well to customization, so feel free to play around with vegetables if you like, maybe adding some grated apple or green cabbage to the mix. © BLM PHOTOGRAPHY

F E B R U A R Y 2 0 2 0 13

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1/13/20 11:19 AM

continued from page 13

45 min prep time

makes 24 brownies

© BLM PHOTOGRAPHY

Double Chocolate Brownies From Half the Sugar, All the Love by Jennifer Tyler Lee and Anisha Patel, MD, MSPH ($22.95, Workman Publishing © 2019)

Nonstick cooking spray

K lb sweet potatoes, peeled, cubed, and boiled until fork-tender

K c unsweetened almond butter

K c coconut oil or unsalted butter (1 stick), melted

1. Preheat oven to 350°. Line a 13x9-inch baking dish with parchment paper, leaving 2 inches of overhang on each side and coat with cooking spray.

2. Combine sweet potatoes, almond butter, coconut oil, egg, and egg yolk in a food processor. Process until very smooth, making sure no chunks of sweet potato remain, about 1 minute.

3. Scrape down sides of bowl and add maple

1 large egg plus 1 large egg yolk

syrup and vanilla. Process until combined, about 30 seconds.

N c maple syrup

4. Add cocoa powder, salt, and baking soda.

2 tsp pure vanilla extract

O c unsweetened natural cocoa powder

K tsp salt

Process until all dry ingredients are incorporated, about 1 minute more. Fold in 1 cup of the chocolate chips.

K tsp baking soda

1 c plus 2 Tbsp semisweet chocolate chips (6O oz), divided

14 F E B R U A R Y

5. Pour batter into prepared pan, spread it into an even layer and sprinkle with remaining 2 tablespoons chocolate chips. Bake

until top is set and a toothpick inserted into center comes out with a few moist crumbs, 27 to 30 minutes. Let brownies cool slightly.

Cut into 24 bars.

Per serving (1 brownie): 138 Calories, 2 g Protein, 12 g Carbohydrates, 2 g Fiber, 11 g Total fat (6 g sat), 84 mg Sodium, H Vitamin D, E, Magnesium, Phosphorus

Kitchen Note: These rich, fudgy brownies have less than half the sugar of a typical boxed brownie mix. The secret ingredients are sweet potatoes and almond butter.

Sweet potatoes give these brownies a natural sweetness, while almond butter adds a creamy, rich texture. These brownies don’t need flour, so they’re great for gluten-free guests. You can substitute 1 cup canned sweet potato purée for the fresh sweet potato. The brownies can be stored in an airtight container at room temperature for up to 3 days.

2020

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1/13/20 11:20 AM

25 min prep time serves 4

Healthier SpinachCheese Dip From the TasteforLife test kitchen

10 oz baby spinach

1 Tbsp plain low-fat Greek yogurt

K lemon, juiced

L c grated sharp Cheddar cheese

L c grated Parmesan cheese

30 min prep time

+7 hrs

soak time for nuts* serves 8

Pinch of ground nutmeg Salt and freshly ground black pepper

1. Blanch spinach in a large pan of salted, boiling water for 1 minute. Drain spinach. When spinach is cool enough to handle, place it in a clean dish towel and wring to remove as much water as possible.

2. Add spinach to a food

© 2019 ERIC WOLFINGER

processor along with yogurt and lemon juice. Blend until almost smooth.

Taco-Spiced Mixed Nuts

3. Transfer spinach mixture

M c raw macadamia nuts

to a saucepan set over medium-low heat. Add cheeses, nutmeg, and salt and pepper to taste. Heat until cheeses melt.

M c raw pecans

M c raw walnuts

4. Serve immediately with baked tortilla chips, crackers, and raw sliced veggies.

From The Mexican Keto Cookbook by Torie Borrelli ($24.99, Ten Speed Press, 2019)

M c raw pepitas (pumpkin seeds)

mixture in a bowl. Toss nuts with chili powder, turmeric, cumin, black pepper, salt, and oil to evenly coat.

1 tsp chili powder

4. Allow nuts to cool before serving. Store them

K tsp turmeric powder

in an airtight glass container or glass jar. They will last for 1 month in the fridge or 1 week on your counter.

K tsp ground cumin

K tsp freshly ground black pepper

1 tsp kosher salt

Per serving (dip only): 99 Calories, 8 g Protein, 4 g Carbohydrates, 2 g Fiber, 6 g Total fat (4 g sat), 248 mg Sodium, HHHHH Vitamin K, HHHH Vitamin A, HHH Folate, HH Vitamin B1 (thiamine), C, D, Calcium, Phosphorus, H Vitamin B2 (riboflavin), B6, E, Iron, Magnesium

1 Tbsp olive oil

Kitchen Note: In this re-

pepitas in a single layer on baking sheet and roast for 25 to 30 minutes, mixing halfway through roasting time. You can also roast on the stovetop in a cast-iron skillet over low to medium heat.

(This process usually takes 8 to 10 minutes on the stove, but watch closely so they do not burn.) You know they are done when you can smell the nuts and they become golden on the outside.

duced-fat version of spinach dip, a blend of Greek yogurt and lemon juice replaces the mayonnaise that’s typically called for. A combination of Parmesan and Cheddar cheeses adds extra flavor.

3. Remove baking sheet from oven and place

1. Preheat oven to 275°. Line a baking sheet with parchment paper. If desired, soak nuts.*

2. Place macadamia nuts, pecans, walnuts, and

Per serving: 230 Calories, 5 g Protein, 5 g Carbohydrates, 3 g Fiber, 23 g Total fat (3 g sat), 81 mg Sodium, HH Magnesium, Phosphorus, H Vitamin B1 (thiamine), Iron, Zinc

*Soaking nuts increases their bioavailability, vitamins, and minerals. It also helps with absorption, making proteins readily available, and easing your digestion. To soak nuts, make sure they are covered by 2 inches of cold, filtered water.

Add kosher salt (about 1 tablespoon to 4 cups of nuts), and soak for 7 to 12 hours. Drain, rinse well, and use.

Kitchen Note: Buy raw nuts and switch out any of the nuts suggested above for your favorites (almonds, cashews, pistachios). ● F E B R U A R Y 2 0 2 0 15

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1/13/20 2:49 PM

Seafood Steamers Between work commitments, our children’s activities and everything else that needs to get done, it can be difficult to get dinner on the table. That’s where our L&B Seafood Steamers come in! Our Seafood Steamers offer a convenient, hassle-free way to enjoy a healthy, delicious meal in just four minutes.

We combine fresh sustainable salmon, tilapia or shrimp with chef-inspired veggie and rice blends and top them with bold, flavorful sauces. Think tender shrimp and coconut rice slathered in a Carolina BBQ sauce or peach-glazed tilapia on a bed of mango-edamame salsa and basmati rice.

To prepare, simply pop the tray into the microwave and, voilá, dinner is served! Look for all six scrumptious Seafood Steamers in our meat & seafood departments.

SEAFOOD STEAMER SELECTIONS Creole Tilapia & Dill Rice

Peach Glazed Tilapia & Edamame Rice

Dill and tomato rice provides the perfect flavorful base for a diced vegetable blend and tilapia fillet brushed with Arbequina olive oil and our signature Creole spice blend.

This rainbow-colored meal is fresh and flavorful. A Georgia peach marinated fillet of tilapia sits atop Basmati rice tossed with mango edamame salsa.

Dragon Breath Shrimp & Mango Rice Carolina BBQ Shrimp & Coconut Rice The south comes alive with this meal of coconut rice and beans with slaw and shrimp slathered in our signature Carolina BBQ sauce.

The delightfully spicy Dragon Breath Shrimp is balanced well with cool, refreshing cilantro lime rice, superfood slaw and mango salsa.

Pesto Salmon & Lemon Rice Latin Spiced Salmon & Cilantro Lime Rice This flavor-forward meal starts with a superfood slaw and rice, topped with salmon brushed with Arbequina olive oil and crusted with our signature blend of Latin spices.

16

Mediterranean flavors abound in this basil pesto encrusted salmon on a bed of lemon rice with fresh broccoli and roasted tomatoes.

FEBRUARY 2020

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1/13/20 12:56 PM

Double Chocolate Chip Cookies Theses decadent, extra-chocolaty cookies are full of wholesome, good-for-you ingredients!

1 cup organic quick rolled oats O cup almond flour 1 teaspoon baking soda N cup unsweetened cocoa powder N teaspoon sea salt 1 L&B Large Organic Brown Egg L cup organic maple syrup 1 teaspoon pure vanilla extract K cup unrefined virgin coconut oil, lightly heated just to melt 1N cup organic bittersweet chocolate chips

1. Heat oven to 350 F. 2. Put quick oats into a food processor or blender and process until they have the consistency of flour/meal. Combine in bowl with almond flour, baking soda, cocoa powder and sea salt.

3. In a separate small bowl, whisk egg then add maple syrup, vanilla extract, and melted coconut oil. Stir to combine.

4. Combine wet ingredients with dry. Add chocolate chips.

5. Using a tablespoon, drop a slightly rounded spoonful of dough onto greased pan and press down a bit to form into a nice shape. Repeat until all dough is used. Bake for 7-9 minutes, do not over bake.

6. Cool completely and store in an airtight container.

amount:

26 cookies

FEBRUARY 2020 

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1/13/20 12:56 PM

[ quick tips ]

BY KELLI ANN WILSON

skip THE

salt February is Heart Month, making this the perfect time to think about ways to boost your heart health. Cutting back on salt is a great place to start.

Sodium and Heart health Too much sodium in the bloodstream causes blood vessels to pull in extra water, increasing the volume of blood flowing in your blood vessels. This can lead to high blood pressure.

Chronic high blood pressure can injure the walls of your blood vessels, leading to plaque buildup and blockages. High blood pressure also weakens your heart by making it work harder.

About 29 percent of American adults have high blood pressure. Consuming less sodium can help reduce the risk, especially if you’re sensitive to salt.

Avoid the “Salty Six” Ditching the salt shaker may help you cut down on your sodium intake, but most dietary sodium—up to 70 percent—comes from packaged and prepared foods. If you’re looking to cut back on your salt intake, start with what the American Heart Association calls the “The Salty Six,” popular foods that contain high levels of sodium.

1. Breads and rolls often contain hidden salt. Look for lower-sodium options.

2. Burritos and tacos can be loaded with sodium. Fill up on veggies, and go light on the meat and cheese.

3. Cold cuts and cured meats can contain as much as half the daily recommended amount of dietary sodium in just one serving (2 ounces or six thin slices).

4. Pizza can be as bad as lunch meat when it comes to sodium content. Use cheese sparingly and pile on the vegetables instead.

5. Sandwiches and burgers from fast food restaurants are bad news when it comes to sodium intake.

Pair half a sandwich with a side salad and low-sodium dressing to save on sodium.

6. Soup can contain more than 900 milligrams (mg) of sodium per cup.

Check labels and go for low-sodium options.

SELECTED SOURCES “DASH diet: healthy eating to lower your blood pressure” by Mayo Clinic Staff, www.MayoClinic.org, 2019 • “DASH eating plan,” National Heart, Lung, and Blood Institute, www.nhbli.nih.gov • “Get the scoop on sodium and salt,” American Heart Association, www.Heart.org, 4/16/18 • “The salty six,” American Heart Association, www.Heart.org, 2018 • “Use the nutrition facts label to reduce your intake of sodium in your diet,” US Food and Drug Administration, www.FDA.gov, 6/8/18

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2020

1/13/20 9:46 AM

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[ healthy family ]

BY ISAAC ELIAZ, MD, LAC AND TASTE FOR LIFE STAFF

oral care good hygiene leads to whole body health

In Western medicine, we seem to have disassociated oral health from overall health. As a result, we don’t always recognize the long-term consequences of poor dental hygiene.

An emerging body of research is changing that perspective though, turning dentists into frontline providers who may also be able to help screen for serious disease risks.

Chew on This The mouth is a conduit to the rest of the body, and infections that start there often migrate to other areas. Gum disease in particular can generate infections in distant tissues and organs. Also, gum disease fuels chronic inflammation throughout the body—a major risk factor for life-threatening diseases.

A recent study showed that patients with periodontal (gum) disease have higher levels of C-reactive protein, a well-known marker for inflammation. The study also linked gum disease to kidney disease.

Poor dental health has also been 20 F E B R U A R Y

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linked to cardiovascular disease, Type 2 diabetes, Alzheimer’s disease, obesity, and various types of cancer.

So for those who think the worst-case scenario is losing a few teeth— think again.

Yes, You Need to Floss Brushing and flossing twice daily is only the beginning. Diet is a critical part of oral health. Choose nutrientdense whole foods and avoid processed, refined ingredients— especially sugars!

Greens and leafy vegetables are rich in gum-healthy nutrients like folate, which helps fight plaque.

Omega-3-rich foods such as salmon, flax, and chia seeds are also known to help protect gum health.

Drink lots of water. In addition to keeping us hydrated, water keeps the saliva from being acidic and sticky—

conditions that feed bad bacteria.

These simple measures can offer critical benefits for dental wellness.

Equally important, they can prevent conditions that affect teeth and gums from migrating to other areas of the body, while supporting overall health and vitality at the same time. Now you’ve got another great reason to brush your pearly whites!

SELECTED SOURCES “Anticariogenic potential of . . . xylitol chewing gum, and black tea” by P. Gul et al., Eur J Dent, 4-6/18 • “Antimicrobial activity of toothpastes containing natural extracts . . .”

by A. De Rossi et al., Braz Dent J, 2014 • “Determining the presence of periodontopathic virulence factors in short-term postmortem Alzheimer’s disease brain tissue” by S. Poole et al., J Alzheimers Dis, 1/13 • “Developing oral probiotics from Streptococcus salivarius” by P.A. Wescombe et al., Future Microbiol, 12/12 • “One-year effects of vitamin D and calcium supplementation on chronic periodontitis” by M.N. Garcia et al., J Periodontol, 1/11 • “Periodontal disease: A covert source of inflammation in chronic kidney disease patients” by G. Ismail et al., Int J Nephrol, 6/6/13 • “Xylitol: The decay-preventive sweetener,” California Dental Association, www.cda.org

2020

1/13/20 12:06 PM

0085693-210684

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12/31/19 11:24 AM

BY MARIA NOËL GROVES, RH (AHG)

protect your heart foods & herbs that can help

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2020

1/9/20 3:38 PM

February is American Heart Month and a good time to pay attention to your ticker. Major risk factors for heart disease include high blood pressure, high cholesterol, diabetes, obesity, unhealthy diet, lack of exercise, and drinking too much alcohol.

Looking at blood sugar, blood pressure, waist circumference, triglycerides, and cholesterol, a mere 12 percent of Americans have optimal metabolic health. This means most of us have room to improve!

The primary pillars of cardiovascular health are no surprise: A healthy diet (rich in plants and fiber), regular exercise (especially cardiovascular exercise), and stress management (including sleep, yoga, and meditation). Herbs and dietary supplements can’t compensate for gaps in these areas. That said, supplements and some superfoods can be of great value in enhancing overall cardiovascular vitality.

Healthy Fats: Omega-3 fatty acids from wild-caught fatty fish (including sardines, salmon, trout, herring, and kippers) or fish oil, olive oil, and avocados show the greatest promise for heart health by encouraging healthy cholesterol levels and discouraging inflammation of blood vessels. Alongside fish oil, flax, chia, and hemp oils also have beneficial fat profiles, but they all go rancid rapidly—which makes them harmful— and are best kept refrigerated, used quickly, and not heated. Fishy and off/bitter flavors and burps suggest rancidity.

Blue-Red-Purple Polyphenols: Polyphenols and related compounds associated with blue-purple-red pigments decrease cardiovascular inflammation while encouraging healthy, less fragile blood vessel lining. You’ll find them in highly pigmented superfoods including berries, tart cherries, pomegranate, dark purple grapes, dark chocolate, and pure cacao. You can also reap their benefits by drinking hibiscus and green teas.

Several cups of hibiscus tea daily may manage blood pressure as well as common medications including lisinopril (watch for herb-drug interactions and always work with a doctor on adjusting or removing medications).

Get the Blood Moving: Spicy and pungent herbs and foods help boost circulation and decrease inflammation, which may help reduce the risk of heart disease when they’re part of your daily routine. This group includes ginger, turmeric, garlic, onion, mustard, horseradish, rosemary, and a pinch of cayenne pepper and other hot peppers.

Salud! ●

Fiber: Soluble fiber, which gets gelatinous in water, helps reduce blood sugar and cholesterol while enhancing detoxification of metabolic waste. Our best dietary and supplemental sources include beans, whole grains/bran, ground flax or chia seeds (kept frozen to avoid rancidity), and pears. Gradually increase your fiber intake to give your body a chance to adjust and limit gas and bloating.

Maria Noël Groves, RH (AHG), is the best-selling, award-winning author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies. Maria’s a registered professional herbalist with the American Herbalists Guild and a graduate of the Southwest School of Botanical Medicine and Rosemary Gladstar’s Sage Mountain. Learn more about Maria and herbs at www.WintergreenBotanicals.com.

Bitters: Bitter-tasting herbs and foods stimulate digestive function including enzymes, stomach acid, peristalsis, and bile excretion while also regulating appetite, cravings, and blood sugar if consumed before meals. Food sources include bitter salads, endive, artichoke, grapefruit, black coffee, and tea made from dandelion root, roasted chicory, burdock, or chamomile.

SELECTED SOURCES “Effects of an aqueous extract of Hibiscus sabdariffa on the renin-angiotensin-aldosterone system of Nigerians with mild to moderate essential hypertension: A comparative study with lisinopril” by D.C. Nwachukwu et al., Indian J Pharmacol, 9-10/15 • “Heart disease facts,” Centers for Disease Control and Prevention, www.CDC.gov, 12/2/19 • “Prevalence of optimal metabolic health in American adults: National Health and Nutrition Examination Survey 2009-2016” by J. Araújo et al., Metabolic Syndrome and Disorders, 2/19

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1/13/20 10:45 AM

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[ let’s get cooking ]

BY EVA MILOTTE

behind

closed doors

stocking and organizing a pantry How often do you open the kitchen cupboards and find yourself face-to-face with an unorganized mess of bottles, cans, and boxes? Not only is this unsightly, but overstuffed shelves can also house long-forgotten and expired food.

Cooking meals is a lot quicker and easier when the ingredients you need are readily at hand. While canned goods last a long time when stored properly, some items such as dried herbs lose quality and freshness as soon as they’re bottled. Always check expiration dates before buying shelf-stable items.

Produce: Onions, potatoes, garlic, shelf-stable tofu.

Seasonings: Salt, pepper, red pepper flakes, chili powder, ground cayenne pepper, curry powder, paprika, dried thyme, dried rosemary, dried oregano, ground cumin, granulated garlic, ground cinnamon, ground ginger, ground cloves, bay leaves, black peppercorns.

Shop for Staples

Organizing the Goods

Stock items in your pantry that appeal to you and your family. If no one likes quinoa, don’t buy it. If you can’t see yourself ever using olives, forgo them. Don’t feel you need to have all of the following items on hand all the time. Buy what you’ll use most often. To get you started, here are some of the more common pantry items.

Baking: All-purpose flour, baking powder, baking soda, cream of tartar, vanilla extract, unsweetened cocoa powder, semisweet chocolate chips, agave syrup, maple syrup, honey, cornstarch, cornmeal.

Breakfasts/snacks: Breakfast cereals, rolled oats, applesauce, seeds, nuts, nut butters, dried fruit, crackers, tortillas, popcorn kernels, rice cakes, all-fruit jams, shelf-stable nondairy milk, tea, coffee.

Condiments/grains/dry goods: Oils (extra-virgin and a neutral variety like grapeseed), canned beans, roasted red bell peppers, sun-dried tomatoes, crushed and diced tomatoes, tomato sauce, tomato paste, salsa, olives, capers, broths (vegetable, chicken), vinegars (apple cider, red wine, white wine, balsamic, sherry, rice), canned tuna, hot sauce, unsweetened canned coconut milk, mayonnaise, mustard, ketchup, low-sodium soy sauce, pickles, quinoa, brown rice, polenta, couscous, breadcrumbs, dried lentils, pasta.

There’s no single best organization system for everyone, so consider what would work and be most logical for you.

Will it be easier to find baking items if they’re grouped together? Or does alphabetically stocking the shelves make more sense for finding something in a hurry?

Try to have all items visible. If you don’t see it, you probably won’t use it. If you want to transfer items to clear glass or plastic containers, consider those that are rectangular in shape. They stack more easily and take up less space.

Use permanent marker on painter’s tape to make labels.

Mark the item’s name and expiration date, and place the label where it can easily be spotted. This is helpful when trying to find something located below eye level.

Finally, enjoy your well-stocked and organized pantry.

Use it as inspiration to plan healthy meals. To get you started, the following recipe makes good use of items commonly found in the kitchen cupboards: olive oil, spaghetti, sun-dried tomatoes, and nuts.

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SELECTED SOURCES “Cooking from the pantry: Pantry essentials checklist”

by Food Network Kitchen, www.FoodNetwork.com, 2019 • “How to stock a modern pantry” by Julia Moskin, https://cooking.NYTimes.com, 2019 • “What you should always keep in your pantry . . .” by Dawn Perry and Carey Polis, www.BonAppetit.com, 10/13/14

2020

1/13/20 9:42 AM

© 2019 MEIKE PETERS

Spaghetti with Sun-Dried Tomato and Pistachio Pesto From 365 by Meike Peters ($40, Prestel, 2019)

FOR THE PESTO

2 oz sun-dried tomatoes, preserved in salt

2 oz salted pistachios, plus 1 to 2 Tbsp chopped pistachios for topping

N c olive oil, plus additional for drizzling

1 large clove garlic, crushed

FOR THE PASTA

7 oz dried spaghetti

Olive oil Coarsely ground black pepper

35 min prep time serves 3

1. For the pesto: Bring a small pot of water to boil and cook sun-dried tomatoes for 3 to 4 minutes or until soft. Remove tomatoes with a slotted ladle or spoon and transfer to a plate; reserve cooking water.

2. Drain and rinse sun-dried tomatoes under cold water, dry with paper towels, and transfer to a food processor or blender.

Add 4 tablespoons of the cooking water, the 2 ounces of pistachios, the olive oil, and garlic. Purée until smooth. If pesto is too dry, add more cooking water.

3. For the pasta: Bring a large pot of salted water to a boil and cook spaghetti according to package instructions, until al dente. Drain spaghetti, divide among plates, and drizzle with a little oil. Sprinkle with pesto, chopped pistachios, and a little pepper. Serve warm.

Per serving: 600 Calories, 15 g Protein, 66 g Carbohydrates, 6 g Fiber, 33 g Total fat (4 g sat), 51 mg Sodium, HHHH Phosphorus, HHH Vitamin B6, HH Vitamin B1 (thiamine), E, Magnesium, Potassium, H Vitamin B2 (riboflavin), B3 (niacin), C, K, Iron, Zinc

Kitchen Note: The sun-dried tomatoes are boiled first to soften them and to remove the salt. Use any leftover pesto as a spread on bread. ● F E B R U A R Y 2 0 2 0 27

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1/2/20 9:07 AM

[ smart supplements ]

BY VICTORIA DOLBY TOEWS, MPH

lower your cholesterol supplements that can help

Cholesterol is a waxy substance that travels through your bloodstream on carriers called lipoproteins. There are two main types of these cholesterol carriers: Low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDLs are the bad guys. This type of cholesterol builds up as a fatty deposit along artery walls, interfering with the flow of blood, and leading to heart disease.

The good guys, HDLs, protect against heart disease. This type collects cholesterol from the blood and takes it to the liver, where it can be shuttled away.

The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol.

People who have the healthiest cholesterol numbers tend to: 28 F E B R U A R Y

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• Consume lower amounts of saturated fat and cholesterol • Eat more soluble fiber • Not be overweight • Exercise regularly • Have normal blood pressure • Avoid smoking

Get More Control with Supplements Plant sterols lower cholesterol when included in the diet or as a supplement. These natural plant compounds block gut absorption of cholesterol, which lowers LDL cholesterol by up to 10 percent. Stanols, another plant compound, offer similar heart benefits and are also available as supplements.

People should aim for 1.5–3 grams of plant sterols/sterol esters each day, with many health experts recommending 2 grams daily. This amount reduces LDL cholesterol by 6–12 percent, which in turn reduces the risk of heart disease.

Plant sterols can be combined with prescription statin medications to work even better than either alone.

According to the European Atherosclerosis Society Consensus Panel on

Phytosterols, for people on statins, adding sterol-enriched foods to their diet can lower cholesterol as much as doubling the statin dosage.

Another supplement to consider is beta glucan, a compound found in the cell walls of yeast and oats. This supplement binds with cholesterol in your body and gets rid of it. Since it takes 1.5 cups of oatmeal to get the necessary dosage of 3–5 grams of beta glucan, many people rely on dietary supplements.

Another supplement that deserves mention is red yeast rice. This supplement has been shown to significantly lower LDL levels, as well as total cholesterol, and works in a similar way as statins. ● SELECTED SOURCES “The effect of oat betaglucan on LDL-cholesterol, non-HDLcholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomized-controlled trials” by H.V. Ho et al., 10/16; “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, Br J Nutr • “LDL-cholesterol lowering of plant sterols and stanols . . .?” by E.A. Trautwein et al., Nutrients, 9/18 • “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 • “Red yeast rice for hypercholesterolemia” by A.F.G. Cicero et al., Methodist Debakey Cardiovasc J, 7-9/19

2020

1/9/20 9:40 AM

Know Your Stats The American Heart Association recommends that all adults, beginning at age 20, get their cholesterol levels checked regularly with a test called the fasting lipoprotein profile. The fasting lipoprotein profile shows your total cholesterol, LDL, HDL, and triglycerides (another type of blood fat) levels.

If your test numbers look like this, keep a closer eye on things: • Total cholesterol is higher than 200 mg/dL • LDL cholesterol higher than 100 mg/dL • HDL cholesterol less than 60 mg/dL Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

Tips to Improve HDL

1. Use extra-virgin olive oil.

2. Following a low-carb diet can increase HDL levels in people with obesity, diabetes, and metabolic syndrome.

3. Exercise several times a week. Include highintensity exercise if possible.

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1/9/20 9:41 AM

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