Lunds Feb 2021

heart

health Heart healthy tips for women Homemade pizza

COMPLIMENTARY

FEBRUARY 2021

SM_0221_317_01.indd 1

Edition of Taste for Life

®

Eye creams

1/8/21 11:51 AM

[ healthy pick ] Avocado

Nutrition Facts Serving Size 1 avocado, raw, 150 grams (g)

Amount Per Serving

Calories

240

Protein

3g

Fat

22 g

Carbohydrates 12.8 g Fiber

10 g

Nutrients: Vitamins C, K, Folate, and B6; Potassium

avocado

With their smooth, buttery texture and mild flavor, avocados are a key ingredient in guacamole and a popular garnish to Mexican foods, burgers, and sandwiches.

Varying in appearance (some appear smooth and green, others bumpy and black), this fruit (yes, it’s a fruit!) is native to the world’s tropical and subtropical regions.

What all avocados have in common is that their fat content increases as they ripen. Containing healthy fatty acids such as oleic acid and alpha-linolenic acid, avocados are also a great source of vitamins B6, C, E, K, folate, and niacin as well as potassium, copper, magnesium, and fiber. Avocados are believed to offer an anticancer effect to the body due to their carotenoids, vitamin E, and other nutrients.

To determine whether an avocado is 2 F E B R U A R Y

SM_0221_324_02.indd 2

ripe, make sure it yields slightly to gentle pressure. At this point, it’s best for dicing or slicing. For mashing and pureéing, check to see if a small dent is left when the skin is pressed. If there’s a large dent, it’s most likely overripe and discolored.

Store ripe avocados in the fridge’s crisper drawer for no more than five days.

To speed up the ripening process, place an avocado in a brown paper bag along with an apple. ● SELECTED SOURCES “Avocados, raw, California,” National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov • Melissa’s Great Book of Produce

by Cathy Thomas ($29.95, Wiley, 2006) • The New Food Lover’s Companion by Sharon Tyler Herbst and Ron Herbst ($16.99, Barron’s Educational Series, 2013) • Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard ($24.95, Firefly, 2010)

2021

12/29/20 11:06 AM

[ february contents ]

13 © KIMBERLEY HASSELBRINK

5 28

healthy living

recipes you’ll love

6 health front

5 market gourmet

Fruit boosts immunity • Yogurt OK for lactose intolerance? • More

18 weight & fitness MCT oil can help you meet your weight loss goals.

20 quick tips Slow the signs of aging with eye creams.

Spicy Habanero Guacamole (Guacamole con Chile Habanero).

12 Valentine’s day Celebrate love with these romantic recipes.

26 let’s get cooking Enjoy homemade pizza with all the fixings.

22 women’s heart health Take care of your ticker.

28 healthy strategies A healthier mouth = a healthier you!

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 1 3

SM_0221_324_03.indd 3

1/12/21 10:58 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

ASSISTANT EDITOR

• ALL HAIL AVOCADO TOAST

•L EMON HERBED SOCKEYE SALMON WITH GARLICKY SPINACH

Heart Health We know February is all about hearts — but we’re not just talking about the candy.

February is also American Heart Health Month. It’s a time to check in on our habits and reinforce overall heart health. To learn more about heart healthy tips, we turned to Lunds & Byerlys Downtown St. Paul FoodE Expert Claire Lupfer who is currently studying to become a Registered Dietitian Nutritionist at the University of Northern Colorado.

Your heart is a vital organ that affects every part of your body. Heart disease is the leading cause of death in America, which means a healthy diet and lifestyle is the most powerful protection against heart disease. You only have one heart, so treat it right!

INCREASE HEALTHY FATS: choose ‘healthy’ or unsaturated fats, such as monounsaturated and polyunsaturated fats.

• Avocados are high in monounsaturated fat, which protects your heart by reducing ‘bad’ LDL cholesterol and, therefore, lowers the risk of heart disease. Avocados are also high in potassium, which is shown to lower blood pressure.

• Fish, such as salmon, tuna, cod and halibut, is loaded with omega-3 fatty acids, which are anti-inflammatory and recommended for heart-healthy diets.

• Nuts and seeds, such as almonds, walnuts and chia seeds, are also great sources of healthy fats and a simple addition to most diets.

INCLUDE MORE FRUITS & VEGETABLES: fruits and vegetables should make up half of your plate, with at least five servings each day.

• Dark leafy greens, like spinach, kale, collard greens and chard promote proper blood clotting and help decrease blood pressure. Trade in chips or crackers for raw vegetables with hummus as a snack!

• Berries, such as strawberries, blueberries, raspberries and blackberries, are rich in antioxidants, which reduces cellular stress. Substitute fresh berries for sugary snacks or desserts to satisfy your sweet tooth!

CHOOSE LEGUMES & WHOLE GRAINS: eat more legumes and increase the amount of whole grains in your diet.

• Legumes (beans, peas and lentils) are a great source of fiber, which helps to maintain blood sugar levels and lower cholesterol.

• Whole grain foods (whole wheat, oats, brown rice and quinoa) should make up the majority of your grain intake. They are rich in B vitamins, fiber and iron. Whole grains also have a lower glycemic index, help maintain blood glucose levels, and reduce ‘bad’ LDL cholesterol.

LIMIT SODIUM Reducing sodium intake is key to managing healthy blood pressure levels, and can lower the risk of heart disease. Look for low-sodium options, limit the addition of salt to meals and avoid highly processed items and fast food.

Article by Claire Lupfer, FoodE Expert, Lunds & Byerlys Downtown St. Paul

4 F E B R U A R Y

SM_0221_317_04.indd 4

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace Kelli Ann Wilson ART DIRECTOR

Michelle Knapp 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, 603-831-1868 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); ©2021 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

2021

1/8/21 11:49 AM

[ market gourmet ] Recipe

10 min prep time makes 1½ cups

Spicy Habanero Guacamole (Guacamole con Chile Habanero) From World Food: Mexico City by James Oseland ($26, Ten Speed Press, 2020)

2 ripe medium avocados, halved, pitted, and peeled

N medium white onion, minced

1 habanero chile, seeded and minced

K c loosely packed fresh cilantro leaves, minced 1 to 1K Tbsp freshly squeezed lime juice, depending on desired tartness Salt Tortilla chips, for serving

1. In a bowl, combine avocados, onion, chile, cilantro, 1 tablespoon of the lime juice, and K teaspoon salt.

2. Mix and mash ingredients until you have a coarse, chunky-smooth consistency. Taste and add more lime juice and salt if needed.

3. Serve at once with tortilla chips.

Kitchen Note: Guacamole has near-universal appeal and is exceedingly easy to make. Any fresh, small chile can be substituted for the habanero. (If extra heat is desired, leave in the seeds.) Mash the ingredients with a fork, a potato masher, or with your hands.

Per serving (serves 6): 155 Calories, 3 g Protein, 16 g Carbohydrates, 6 g Fiber, 11 g Total fat (2 g sat), 207 mg Sodium, HH Vitamin B6, C, Folate, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, K, Magnesium, Phosphorus, Potassium

F E B R U A R Y 2 0 2 1  5

SM_0221_324_05.indd 5

1/8/21 9:18 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

fruits, vegetables vital for immunity Strengthening the immune system is a key to warding off viruses, and fruits and vegetables play a big role.

Unfortunately, most Americans fall short in that part of their diet.

“What we eat is very important in terms of how our immune system responds to pathogens and how well it can defend itself,” said Dr. Simin Meydani, DVM, PhD, a senior immunologist at Tufts University. Dr. Meydani told CNN that eating a variety of plant foods is essential.

“You’re not going to see the benefit that you want to see by eating a large amount of one single nutrient or food component,” Dr. Meydani said. She recommends eight to nine daily servings of colorful fruits and vegetables to give your immune system the biggest boost.

“The eight to nine servings a day was where we were seeing the best effect,” she said. “So it’s not just increasing the intake by a little bit, you’ve got to increase it substantially.”

SOURCE “Boost your immune system for winter with food” by Sandee LaMotte, CNN.com, 11/16/20

6 F E B R U A R Y

2021

SM_0221_324_06_07_08_305_09.indd 6

1/4/21 10:24 AM

lactose intolerant? yogurt may be ok

Many people with lactose intolerance can tolerate yogurt. The fermentation process breaks down much of the milk sugar (lactose).

And bacteria that are often found in yogurt produce an enzyme that can help with the digestion of lactose, according to Judith C. Thalmeier, RD, managing editor of the Tufts University Health & Nutrition Letter.

“If you have lactose intolerance, yogurt may still be an option for you,” Thalmeier wrote.

“It is possible that yogurts with live and active cultures may have an edge over heat-treated products (the label will indicate if live cultures are present).” She added that yogurt with little or no added sugar is best for overall health, and she recommended adding your own fruit.

SOURCE “Ask Tufts experts,” Tufts University Health & Nutrition Letter, 8/20

did you know?

Two large studies including more than 125,000 adults found a reduced risk of colon cancer in participants who ate yogurt at least once a week. Both studies followed participants for more than 20 years.

SOURCE “Yogurt consumption and colorectal cancer incidence and mortality in the Nurses’ Health Study and the Health Professionals Follow-Up Study” by K.B. Michels et al., American Journal of Clinical Nutrition, 12/20

F E B R U A R Y 2 0 2 1 7

SM_0221_324_06_07_08_305_09.indd 7

1/8/21 10:27 AM

Rao’s

Slow Simmered Soups

Amoré

Cooking Pastes

$3.99

Save up to 80¢ 2.8 – 3.15 oz.

SELECT VARIETIES

2 /$7.00

Save $2.98 on 2 / 16 oz.

SELECT VARIETIES

Pasta Sauce

$6.99 Save $2.00 / 24 oz.

SELECT VARIETIES

Noble Made by The New Primal

Rummo

$5.99

2 /$4.00

Gluten Free & Flavored Sauces Save 90¢ / 10 oz.

SELECT VARIETIES

Pasta

Save $1.98 on 2 / 16 oz.

SELECT VARIETIES

Classic BBQ Sauce

Gluten Free Pasta

$6.99 Save $1.50 / 12 oz.

2 /$5.00

Save $1.98 on 2 / 12 oz.

SELECT VARIETIES

Tasty Bite

Assorted Rice

Watkins

Spices & Extracts

15% OFF Save up to $1.95

2 /$4.00

Save $1.98 on 2 / 8.8 oz.

SELECT VARIETIES

Entrées

2 /$6.00

Save $1.98 on 2 / 10 oz.

SELECT VARIETIES

TruRoots

Freak Flag Foods

Quick Cook Rice Blend

2 /$5.00

Pestos & Sauces

Save $2.18 on 2 / 8.5 oz.

SELECT VARIETIES

Sprouted Quinoa

$4.99

Save $1.00 / 8 oz.

8 F E B R U A R Y

SM_0221_317_08_09.indd 8

2021

Quinoa

$5.99

$4.99

Save $2.00 6.5 – 7.25 oz.

SELECT VARIETIES

Save $2.00 / 12 oz.

SALE GOOD THROUGH FEBRUARY 28, 2021

1/7/21 12:18 PM

Hoppiness Starts Here NATURAL MAC & CHEESE AND MICRO CUPS $

GRAHAMS & CRACKERS $

2/ 5.00 2.98

10/ 10.00 SAVE up to

$

SAVE

15.90

on 10

$

on 2

7 – 7.5 oz

2.01 – 6 oz

SELECT VARIETIES

SELECT VARIETIES

DELUXE MAC & CHEESE & ONE-POT PASTA & SNACK MIXES $

2/ 6.00 5.18

SAVE

FRUIT SNACKS $

2/ 4.00 4.98

SAVE

$

on 2

$

on 2

6.8 – 11.3 oz

4 oz

SELECT VARIETIES

SELECT VARIETIES

WE HOPPED OVER TO THE RICE AISLE ANNIE’S CHEESY RICE

2/$6.00

3.98 SAVE on 2 $

We are bringing Annie’s cheesy goodness to the rice aisle with 4 ‘kid approved’ flavors, including our #1 selling Mac & Cheese flavor, White Cheddar, Pizza Grilled Cheese and Vegan Cheddar. With nutritional benefits like ¼ cup of hidden veggies per serving and organic rice, our Cheesy Rice offers all the Annie’s goodness that make it easy for moms to say “yes”.

SALE GOOD THROUGH FEBRUARY 28, 2021

SM_0221_317_08_09.indd 9

NEW

Made with organic rice and real cheese!

F E B R U A R Y 2 0 2 1 9

1/7/21 12:18 PM

Brownberry

A2

Organic Bread

Milk

$3.99

$4.99

Save $1.00 59 oz.

SELECT VARIETIES

Save $1.00 27 oz.

SELECT VARIETIES

Stonyfield Organic

Yogurt Pouches

3/$5.00

Save $1.27 on 3 3.5 oz.

SELECT VARIETIES

Honest

Organic Juice Drinks

$3.99

Save up to $1.40 6 – 8 pk.

SELECT VARIETIES

Purely Elizabeth Oatmeal

$3.99

Save $1.00 / 10 oz.

SELECT VARIETIES

Pancake Mix

$4.99

Save 70¢ / 10 oz.

SELECT VARIETIES

10 F E B R U A R Y

SM_0221_317_10_11.indd 10

2021

GT’S

Kombucha & Synergy ­Enlightened Drinks

2 /$6.00

Save $1.98 on 2 / 16 oz.

SELECT VARIETIES

$7.99

Save $2.00 / 48 oz.

SELECT VARIETIES

GimMe Organic

Roasted Seaweed Snacks

3/$5.00

Save 97¢ on 2 / .35 oz.

SELECT VARIETIES

$4.99

Save 80¢ / 6 ct.

SELECT VARIETIES

Traditional Medicinals Herbal Tea

$4.99

Save $1.60 16 ct.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2021

1/7/21 3:22 PM

T reats for your Sweet!

WHILE SUPPLIES LAST

Chocolove Bars

Endangered Species Bars

2 /$5.00

Save up to $2.98 on 2 / 3.1 – 3.2 oz.

SELECT VARIETIES

2 /$5.00

Save $1.38 on 2 / 3 oz.

SELECT VARIETIES

Theo Bars

2 /$5.00

Save $2.98 on 2 / 3 oz.

SELECT VARIETIES

Kind Cereals, Bars & Clusters KIND makes it easy to make good, wholesome, real food breakfast or snack decisions — and take them with you. KIND products are made from nutritionally-dense ingredients like whole nuts, fruit and whole grains — no secret ingredients and no artificial flavors, preservatives or sweeteners.

Single Bars

2 /$3.00

Save $1.38 on 2 / 1.4 oz.

SELECT VARIETIES

Breakfast Bars

2 /$7.00

Save $1.98 on 2 / 4 ct.

SELECT VARIETIES

Nut Clusters

$4.99

Save $1.00 / 11 oz.

SELECT VARIETIES SALE GOOD THROUGH FEBRUARY 28, 2021

SM_0221_317_10_11.indd 11

Cereal & Oatmeal­

$5.99

Save up to $2.00 6 ct. – 10 oz.

SELECT VARIETIES

Minis

$7.99

Save $1.00 / 10 pk.

SELECT VARIETIES

F E B R U A R Y 2 0 2 1 11

1/8/21 11:54 AM

BY LISA FABIAN

A holiday centered around love deserves food that’s just as special. Feast on these romantic and elegant dishes that are healthy and won’t leave you feeling overstuffed.

25 min prep time serves 6 From The Ultimate Guide to Vegetable Side Dishes by Rebecca Lindamood ($25, Page Street Publishing, 2020)

3 cloves of roasted garlic* 12 oz chevre-style goat cheese, softened to room temperature 1 Tbsp fresh lemon juice 3 Tbsp minced fresh parsley 1 Tbsp minced fresh chives 12 mini bell peppers

1 Tbsp mild honey

K tsp coarse sea salt flakes

12 F E B R U A R Y

1. In a mixing bowl, use a wooden spoon to smash roasted garlic into a paste. Add roomtemperature goat cheese and lemon juice and vigorously stir until it is evenly combined. Stir in parsley and chives. Set aside.

2. Split bell peppers lengthwise, leaving stems intact and scooping out seeds. Spoon goat cheese filling into bell peppers. Drizzle with honey and sprinkle sea salt over peppers.

3. To serve as a hot side dish, after you drizzle with honey, hold off on salt and bake in a preheated 400° oven on a parchment-lined pan for 10 minutes, or until hot. Sprinkle with salt and serve warm. *To roast your own garlic, preheat the oven to 400°. Slice the top off a head of garlic to expose the cloves. Place garlic head on a large square of foil in a small baking dish and drizzle with N cup of olive oil. Sprinkle with V teaspoon each of kosher salt and black pepper before cinching the foil up around it and baking for 40 minutes, or until the garlic is soft and golden. Squeeze the cloves out and use them on everything!

Kitchen Note: For variety, you can stir 2 finely chopped artichoke hearts into the cheese mixture before stuffing the peppers.

Per serving: 238 Calories, 13 g Protein, 18 g Carbohydrates, 5 g Fiber, 13 g Total fat (8 g sat), 428 mg Sodium, HHHHH Vitamin A, B6, C, HHH Vitamin B2 (riboflavin), K, Folate, Phosphorus, HH Vitamin E, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Iron, Potassium, Zinc

2021

SM_0221_324_12_13_14_15.indd 12

12/30/20 10:42 AM

60 min prep time serves 9

From The Nutritionist’s Kitchen by Carly Knowles, MS, RDN, LD ($24.95, Roost Books, 2020)

Coconut oil 1K c unsweetened creamy almond butter

2 eggs

O c maple syrup

1 Tbsp vanilla extract

L c unsweetened cocoa powder, sifted

1 tsp baking soda

K tsp sea salt

1 c bittersweet chocolate chips

1. Preheat oven to 325°. Oil an 8-inch square cake pan with coconut oil and set aside.

2. In a large mixing bowl with a fork or stand mixer with a paddle attachment, blend almond butter, eggs, maple syrup, and vanilla together until smooth.

3. In a separate small bowl, mix together cocoa powder, baking soda, and salt. Add to wet mixture and blend until thoroughly combined. Fold in chocolate chips.

4. Pour brownie batter into cake pan and use a spatula or back of spoon to smooth out top. Bake for 35 to 40 minutes or until a toothpick inserted in center comes out clean. Remove from oven and let cool for at least 10 minutes before slicing and serving, as brownies will solidify and make cutting easier. Once brownies are completely cooled, store them in an airtight container at room temperature for up to 1 week.

Kitchen Note: This flourless brownie recipe will satisfy almost any sweet tooth. It’s chocolatey, gluten free, dairy free, refined sugar free, and packed with healthy fats and more than 6 grams of protein per brownie.

Per serving: 445 Calories, 11 g Protein, 40 g Carbohydrates, 7 g Fiber, 31 g Total fat (6 g sat), 238 mg Sodium, HHHHH Vitamin B2 (riboflavin), E, HHHH Phosphorus, HHH Magnesium, HH Zinc, H Calcium, Iron, Potassium

© KIMBERLEY HASSELBRINK

F E B R U A R Y 2 0 2 1 13

SM_0221_324_12_13_14_15.indd 13

12/30/20 10:43 AM

30 min prep time serves 4 From Family Style by Karen Tedesco ($22.99, Page Street Publishing, 2020)

1 bunch fresh tender herbs, such as Italian parsley, basil, dill, or cilantro, stems trimmed off

1 (2 lb) center-cut king salmon fillet, with skin on

2 tsp kosher salt

1 Tbsp extra-virgin olive oil

2 tsp grated fresh lime or orange zest

K tsp paprika

N tsp ground turmeric

14 F E B R U A R Y

1. Preheat oven to 300°.

2. Arrange herbs over the bottom of a rectangular baking dish. Lay salmon fillet, skin-side down, on top of herbs. Season salmon generously with salt and drizzle it with oil.

3. Sprinkle zest, paprika, and turmeric over fish, and rub so they are evenly dispersed over flesh.

4. Bake salmon for 25 to 35 minutes, depending on thickness of fish. When it’s ready, thickest part of fish will feel firm to touch, and it will flake when gently prodded with a dull knife. If you like, test that interior temperature reads 120° on an instant-read thermometer.

5. Run a spatula between skin and fish to separate them, and serve fish broken into rustic, imperfect pieces.

Per serving: 509 Calories, 47 g Protein, 1 g Carbohydrates, 1 g Fiber, 34 g Total fat (7 g sat), 574 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, E, K, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Vitamin C, HH Vitamin B2 (riboflavin), Folate, Potassium, H Iron, Magnesium

2021

SM_0221_324_12_13_14_15.indd 14

12/30/20 10:43 AM

20 min prep time serves 6 From The Ultimate Guide to Vegetable Side Dishes by Rebecca Lindamood ($25, Page Street Publishing, 2020)

1 lb thin asparagus spears

3 Tbsp olive oil

O tsp kosher salt

O tsp freshly ground black pepper

1 clove of garlic, peeled and minced

1 Tbsp freshly squeezed lemon juice

1 tsp fresh lemon zest

1. Preheat oven to 425°.

2. Pile asparagus spears on a rimmed half-sheet pan. Drizzle with oil and use your hands or tongs to toss them to coat, and then distribute them over pan in a single layer. Sprinkle with salt, pepper, and garlic.

3. Roast for 12 to 15 minutes, or until asparagus is tender and caramelized a bit at tips. When you take pan from oven, quickly sprinkle lemon juice and lemon zest over asparagus and toss to coat. Serve immediately.

Kitchen Note: You can make this with thicker asparagus spears, but it may take a few more minutes for the asparagus to roast to tenderness. If you prefer plain roasted asparagus, just omit the lemon juice and lemon zest! This is still the most perfect way to roast asparagus.

Per serving: 76 Calories, 2 g Protein, 4 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat), 200 mg Sodium, HHH Vitamin K, H Vitamin E, Folate, Iron

© REBECCA LINDAMOOD

F E B R U A R Y 2 0 2 1 15

SM_0221_324_12_13_14_15.indd 15

12/30/20 10:43 AM

OU UR RC E D L O C SSO CA AL LLY LY

E N J OY E D L O C A L LY E N J OY E D L O C A L LY

BETTER TOGETHER. BETTER TOGETHER. Healthy meals are elevated with fresh, local ingredients from Lunds & Byerlys.

You can support businesses right here in Minnesota and in the upper Midwest Healthy meals are elevated with fresh, local ingredients from Lunds & Byerlys. by selecting from a wide range of locally-grown, artisan and small batch options.

You can support businesses right here in Minnesota and in the upper Midwest Locally sourced ingredients and your everyday recipes are always Better Together. by selecting from a wide range of locally-grown, artisan and small batch options.

Locally sourced ingredients and your everyday recipes are always Better Together.

Find healthy options and creative inspiration at lundsandbyerlys.com/bettertogether

16  F E B RFind U Ahealthy R Y 2 0options 2 1 and creative inspiration at lundsandbyerlys.com/bettertogether

SM_0221_317_16_17.indd 16

1/7/21 12:23 PM

Lemon Herbed Sockeye Salmon with Garlicky Spinach The key to delicious salmon is not to overcook it.

6

INGREDIENTS:

1K lbs Wild Salmon, skin-on (recommend responsibly sourced)

2 Tbsps scallions, minced (green & white portions)

N tsp sea salt N tsp ground black pepper

1 Tbsp dill, minced

servings

2 Tbsps parsley, minced

2 Tbsps extra virgin olive oil, organic 8 cups organic baby spinach, tightly packed 2 Tbsps lemon juice 1 Tbsp garlic, slivered 2 tsps raw organic honey 2 Tbsps extra virgin olive oil, organic

N tsp sea salt

TO PREPARE:

To prepare the salmon, heat oven to 375 F. Cut salmon fillets into six 4-ounce portions, then place skin side down on a lightly oiled baking pan. Salt and pepper each salmon fillet. Whisk together the olive oil, lemon juice and honey then add scallions, dill, and parsley into mixture. Smear herb mixture over each salmon fillet. Roast for 10-12 minutes.

While salmon is baking, prepare greens by placing a large sauté pan over medium heat. Add garlic and olive oil. Once garlic starts frying, let cook for 30 seconds then add spinach in batches. Add salt and

turn heat up to medium high. Continue to cook, stirring and turning mixture constantly (adding more spinach once enough has wilted to provide room in pan) for 3-5 minutes. Remove from heat.

Divide spinach into 6 portions and top with salmon fillets.

Note: Any salmon will work for this recipe. Farmed salmon tends to yield thicker fillets so cooking time may need to be increased. Leaving the skin on the salmon while cooking helps retain moisture. Simply remove skin before eating.

All Hail Avocado Toast Why does everyone love avocado toast? Must be that it’s creamy, buttery without the butter, mildly savory and all the right fats for your brain to kick start into the morning. Plus... it’s just down-right yummy.

INGREDIENTS: 2 avocados

4

servings

TO PREPARE: Heat grill or broiler to medium high.

2K Tbsps fresh organic lemon juice N tsp sea salt 8 slices Artisan Bread 1 Tbsp organic olive oil

Remove pit and skin from avocado and place in bowl. Mash with a fork.

Add lemon and sea salt. Cover with plastic wrap pressed down on top of avocado to prevent discoloring. Chill until ready to use.

If using broiler, place sliced bread on cookie sheet. Brush olive oil on each side of bread and broil or grill until golden, flip to other side and repeat.

4 heirloom tomatoes, sliced into 8 rounds 2 Tbsps chives, chopped L cup sunflower sprouts, optional pinch sea salt pinch black pepper

Spread approximately 2 tablespoons of avocado mixture on toast. Top with 2 slices of tomato, approximately 2 tablespoons sunflower sprouts and a pinch of the chopped chives. Sprinkle with pinch of sea salt and pepper.

Optional: Top with a poached egg.

F E B R U A R Y 2 0 2 1 17

SM_0221_317_16_17.indd 17

1/8/21 9:42 AM

[ weight & fitness ]

BY KELLI ANN WILSON

MCT oil

Does it work for weight loss?

After months of COVID-19-induced stress, many of us have put on a few pounds.

If you’re looking to get your weight-loss goals back on track, consider MCT.

MCT: What is it?

Does it work?

MCT stands for medium-chain triglycerides, a type of fat often made from coconut or palm kernel oil. Some shoppers prefer coconut over palm MCT oils because not all palm kernels are ethically sourced. Unlike longchain triglycerides (LCT), which are the type of fats you commonly eat, MCT molecules are smaller and easier for the body to digest and turn into energy.

MCT oil helps the body make ketones, a form of energy that doesn’t contain carbs. Ketones reduce insulin levels and burn more fat. On a low-carb or ketogenic diet, MCT may help the body reach its fat-burning phase more quickly than LCT, leading to better and faster weight loss.

MCT may also keep your appetite in check and help you feel full longer. If you’re not hungry, you’ll eat fewer calories. MCT may also make muscles more effective, giving you strength to finish workouts.

Research has shown MCT oil aids weight loss and improves some health markers. Two studies found that those who supplemented with MCT lost more weight and had lower total fat mass than those who consumed olive oil.

Additional research found that a low-fat diet combined with MCT oil supplementation reduced body weight and had a protective effect on cardiovascular health in rats with Type 2 diabetes.

18 F E B R U A R Y

SELECTED SOURCES “MCT oil,” www.WebMD.com, 8/25/20 • “Medium-chain triglycerides lower blood lipids and body weight in streptozotocin-induced Type 2 diabetes rats” by M-H Sung et al., Nutrients, 7/26/18 • “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil” by M.P. St-Onge and A. Bosarge, American Journal of Clinical Nutrition

2021

SM_0221_324_18_305_19.indd 18

12/29/20 9:54 AM

A fresh new lunch idea… Blue Dragon Tuna Spring Rolls with Sweet Chili Dipping Sauce

INGREDIENTS 1 can of flaked light tuna 2 tbsp light mayonnaise 2 green onions 1/2 tsp seasoned salt 1 Boston Bibb lettuce 1 Red or orange pepper, cut into thin strips 1/2 Cucumber, cut into thin strips 1 Package of Blue Dragon Spring Roll Wrappers Blue Dragon Thai Sweet Chili sauce (for dipping)

INSTRUCTIONS 1. Mix 1 can of light flaked tuna with mayonnaise, add celery if desired and mix thoroughly.

2. With a pan of warm-hot water add one Spring Roll Wrapper into the water and submerge until it softens.

Once soft, blot with a paper towel to remove excess water.

3.To fill, start with a piece of the leaf lettuce to create a bed on the lower portion of the wrap. Then spoon on top a row of the tuna and lastly, place the cucumbers and peppers on top. If you have other veggies you prefer, feel free to sub those in.

4. To fold the spring rolls, carefully pull the left and right sides over on top of the filling, then lift the bottom and roll up. Use a bit of water on your finger to rub the roll to make a seal when complete.

GLUTEN FREE NO ADDED FLAVORS OR COLORS NON GMO

WWW.BLUEDRAGON.COM

SAVE $1.00

ON THE PURCHASE OF ANY 2 BLUE DRAGON PRODUCTS

SM_0221_BlueDragon.indd 1

12/8/20 2:13 PM

[ quick tips ]

BY TASTE FOR LIFE STAFF

eye creams

get results with ingredients that work The eyes are one of the first places to show the effects of time on our skin, often in the form of dark circles, fine lines, and wrinkles. Anti-aging eye creams can help to reduce the signs of aging, and they are formulated to be gentle on the delicate skin around the eyes.

Eye cream basics

Brighten dark circles

It might be tempting to skip the specialty products and use a regular facial moisturizer in place of an eye cream, but you won’t necessarily get the results you want. Eye creams are specially formulated to be gentle on the delicate skin around the eyes. They are thicker and contain more oil than an all-purpose facial lotion. They also contain specific ingredients that have been shown to help reduce the appearance of agerelated skin changes.

Age, sun damage, and genetics all play a role in the development of dark circles under the eyes. Eye creams containing ingredients like vitamin C and kojic acid can help to lighten the area under the eye.

Fight fine lines and wrinkles Collagen is naturally occurring in the skin and gives it elasticity, but it does decrease as you age.

To boost collagen production in aging skin, look for eye creams that contain vitamin C, peptides, or retinol (a vitamin A compound).

Other ingredients that may reduce the appearance of fine lines and wrinkles include CoQ10, grape seed extract, and tea extracts.

20 F E B R U A R Y

SM_0221_324_20_21.indd 20

Soothe puffiness We all wake up looking a little puffy, but a buildup of fluid and blood under the eyes can lead to a swollen appearance in the eye area. Eye creams containing caffeine may help to reduce puffiness. Cold temperatures may also help to reduce minor swelling—refrigerating your eye cream may do the trick.

SELECTED SOURCES “Do you really need eye cream?” by Sonya Collins, www.WebMD.com • “Wrinkle creams: Your guide to younger looking skin,” www.MayoClinic.org, 11/20/19

2021

1/11/21 12:35 PM

Youthful skin from within

You might also consider complementing your topical beauty regimen with supplements that have been shown to reduce the signs of aging by supporting the production of the proteins that give skin its youthful glow.

Silica helps create the structures of the proteins in your skin, hair, and nails. Silica from foods or supplements, once in the stomach, gets transformed into an active form called orthosilicic acid, which is better absorbed into the bloodstream than silica. As you age, however, this conversion of silica to the active form slows down. It can be helpful to supplement with the more active form— orthosilicic acid—rather than relying on silica obtained through your diet.

Collagen, the protein in skin that helps create strength, elasticity, and smoothness, is continuously renewed by your

body. Over time, your body doesn’t make as much collagen as it used to, which leads to the appearance of wrinkles and loss of youthful skin plumpness.

Collagen supplements can help shore things up.

Several studies of women who took daily supplements of collagen—either 2.5 grams (g) or 5 g—found that study participants experienced significant improvements in smoothness, elasticity, and the appearance of crow’s feet after two months.

SELECTED SOURCES “Hair, nails, and skin: Differentiating cutaneous manifestations of micronutrient deficiency” by M. DiBaise and S.M. Tarleton, Nutrition in Clinical Practice, 5/29/19 • “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis” by E. Proksch et al., 12/24/13; “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebocontrolled study” by E. Proksch et al., 8/14/14, Skin Pharmacology and Physiology • Personal communication: Ashma Ishaq • “Use of silicon for skin and hair care: an approach of chemical forms available and efficacy” by L.A. Araujo et al., Anais Brasilieroes de Dermatologia, 5/16

F E B R U A R Y 2 0 2 1 21

SM_0221_324_20_21.indd 21

1/11/21 12:36 PM

BY MARIA NOËL GROVES, RH (AHG)

22 F E B R U A R Y

SM_0221_324_22_23.indd 22

2021

1/12/21 10:53 AM

Heart disease is the leading cause of death for women in the United States. Major risk factors for heart disease include high blood pressure, high cholesterol, diabetes, obesity, unhealthy diet, lack of exercise, and excessive alcohol consumption.

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 specific superfoods can be of great value in enhancing overall cardiovascular vitality.

Choose healthy fats Omega-3 fatty acids from wild-caught fatty fish (such as sardines, salmon, trout, tuna, or herring) or fish oil, and walnuts, flax, and some other plant sources show the greatest promise for heart health by encouraging healthy cholesterol levels. These fats also discourage inflammation of the blood vessels.

Olive, chia, and hemp oils also have beneficial fat profiles. Seed oils tend to expire quickly and should be refrigerated.

Fill up on fiber Soluble fiber helps reduce blood sugar and cholesterol while detoxifying. Our best dietary and supplemental sources include beans, whole grains/bran, ground flax or chia seeds (kept frozen so they don’t go bad), and pears, which are best consumed daily with most or all meals.

Gradually increase your daily intake to give your microbiome a chance to adjust and limit gas and bloating.

Bite into bitters Bitter-tasting herbs and foods stimulate digestive function while also regulating appetite, cravings, and blood sugar if consumed before meals. Food sources include bitter greens, endive, artichoke, grapefruit, and black coffee.

Color is key Compounds associated with blue-purple-red pigments in certain foods decrease cardiovascular inflammation and oxidation while encouraging smooth, healthy, less fragile blood vessel lining. You’ll find them in colorful superfoods including berries, tart cherry, pomegranate, dark purple grapes, and hibiscus flower tea as well as green tea, dark chocolate, and pure cacao.

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).

Super spices Spicy and strong scented herbs and foods help boost circulation and decrease inflammation, which may help reduce the risk of heart disease and death when they’re part of your daily routine. These include ginger, turmeric, garlic, onion, mustard, horseradish, rosemary, and a pinch of cayenne pepper and other hot peppers. ● Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Effects of an aqueous extract of Hibiscus sabdariffa on the renin-angiotensis-aldosterone system of Nigerians with mild to moderate essential hypertension: A comparative study with lisinopril” by D.C. Nwachukwu et al., Indian Journal of Pharmacology, 9-10/15 • “Heart disease facts,” Centers for Disease Control and Prevention, www.CDC.gov, 9/8/20 • “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

F E B R U A R Y 2 0 2 1 23

SM_0221_324_22_23.indd 23

1/12/21 10:53 AM

Epic

Good Karma

2 /$4.00

$3.99

Meat Bars

Flaxmilk

Save 80¢ 64 oz.

SELECT VARIETIES

Save $1.98 on 2 1.3 – 1.5 oz.

SELECT VARIETIES

Pamela’s

Pacific Foods

Gluten Free ­Baking & ­Pancake Mix

Creamy Soups

$3.99

$5.99

Save $1.00 32 oz.

SELECT VARIETIES

Maya Kaimal

Seven Sundays

$3.99

$4.99

Entrées

Save 80¢ / 10 oz.

SELECT VARIETIES

Indian Simmer Sauces

$4.99

Save $1.00 / 12.5 oz.

SELECT VARIETIES

Smude’s

Microwave Popcorn

$3.99

Save $1.00 / 3 pk.

SELECT VARIETIES

Assorted Oils

$9.99

Save $1.00 / 8 – 16 oz.

SELECT VARIETIES

24 F E B R U A R Y

SM_0221_317_24_25.indd 24

Save 90¢ 24 oz.

SELECT VARIETIES

2021

Muesli

Save $1.70 / 12 oz.

SELECT VARIETIES

Cereal

$5.99

Save $1.00 / 8 oz.

SELECT VARIETIES

Heavenly Hunks

Gluten Free Cookies

2 /$6.00

Save $4.38 on 2 6 oz.

SELECT VARIETIES SALE GOOD THROUGH FEBRUARY 28, 2021

1/8/21 12:07 PM

Folly Coffee Hot Sauce & Roasted Coffee Folly has created a one-of-a-kind coffee hot sauce, made with smoky chilies, a spicy habanero kick, rounded out with real brewed coffee.

$4.99 Save $1.50 5 oz.

Independently owned Folly Coffee roasts award winning, small batch, single origin specialty coffees in St. Louis Park, MN. Don’t just drink coffee — enjoy it!

$12.99 Save $2.00

12 oz.

SELECT VARIETIES

Mezzetta Olives, Peppers and Pickled Vegetables Mezzetta puts gourmet at your fingertips with delicious, healthful Mediterranean treasures. Let them bring inspiration to your table! Antipasti, tapenade, cheese platter, Panzanella, Greek salad, Muffaletta, martini and more!

Peppers & Rings

2 /$5.00 Save up to $2.74 on 2 16 oz.

SELECT VARIETIES

Peppers & P ­ ickled Spanish Olives Vegetables

2 /$6.00 Save up to $1.58 on 2 16 oz.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2021

SM_0221_317_24_25.indd 25

$3.99 Save up to $1.40

9.5 – 10 oz.

SELECT VARIETIES

Kalamata Olives

$5.99 Save up to $1.00

9.5 oz.

SELECT VARIETIES

Queen Olives

$6.99 Save up to $1.00

10 oz.

SELECT VARIETIES

F E B R U A R Y 2 0 2 1 25

1/8/21 12:44 PM

[ let’s get cooking ]

BY EVA MILOTTE

Pizza!

personalize a pie

Universally loved, pizza is not only fun to eat but also entirely customizable. Craving extra veggies? Top a pie with your favorite assortment. Don’t love mozzarella cheese?

Try ricotta, Parmesan, or Monterey Jack instead. Here are some new and interesting flavor combinations to try when creating your own personalized pizza pies.

© LAUREN VOLO

26 F E B R U A R Y

SM_0221_324_26_27.indd 26

2021

1/12/21 12:08 PM

Tex-mex taco: Top crust with salsa, extrasharp Cheddar cheese, diced onion, ground cumin, and pickled jalapeños. Bake and then top with thinly sliced romaine lettuce; chopped, fresh tomatoes; and a drizzle of sour cream that’s been blended with some lime juice.

Apple, sweet onion, and Brie: Thinly slice some apple, onion, and Brie, and top them over a crust that’s been brushed with olive oil. Bake and garnish with a drizzle of balsamic vinegar and fresh basil leaves.

Buffalo chicken: Top crust with ranch dressing, ricotta cheese, and some cooked and shredded chicken that’s been tossed with melted butter and hot sauce. Scatter crumbled blue cheese over the top. Bake and garnish with thinly sliced green onions.

Veggie lovers: Top crust with marinara sauce, thinly sliced mushrooms, zucchini rounds, and chopped roasted red bell peppers. Add shredded mozzarella and finely grated Parmesan cheese, and then bake.

Broccoli alfredo: Your favorite alfredo sauce is the base for this pizza pie. Top with chopped broccoli and shredded mozzarella cheese and bake.

Antipasto: Top crust with basil pesto or sun-dried tomato pesto. Add thinly sliced provolone cheese, chopped marinated artichoke hearts, chopped roasted red bell peppers, and pitted Kalamata olives. Bake and top with fresh chopped parsley.

Roasted squash and sage: Top crust with a splash of olive oil. Add cubed and roasted butternut squash, chopped fresh sage, sliced fresh mozzarella cheese, and grated Parmesan cheese. Bake.

Eggplant, basil, and ricotta: Top crust with tomato sauce and fresh torn basil leaves. Add grilled, sliced eggplant; ricotta cheese; and shredded mozzarella cheese.

Bake.

Try the following do-it-yourself pizza crust recipe if time allows, or purchase premade crusts at your favorite store. If you prepare meals ahead of time, freeze unbaked pizzas or baked pizza slices for no more than one to two months for peak flavor and texture. ●

2-IngredientDough Pizza From Tasty Adulting by TASTY ($21, Clarkson Potter, 2020)

K c pizza sauce

1 c shredded mozzarella

THE DOUGH

K tsp dried oregano

1K c self-rising flour, plus more for dusting

K tsp garlic powder

K tsp grated Parmesan

K tsp red pepper flakes

1 c plain Greek yogurt

1. Set a rack in center of oven and preheat to 400°. Line a rimmed baking sheet with parchment paper.

2. In a large bowl, use a wooden spoon to mix together flour and yogurt until a cohesive dough forms.

(Add more flour 1 tablespoon at a time if dough is too sticky.) Turn dough out onto a floured work surface. Knead it for about 1 minute to achieve a smooth ball of dough.

Use a rolling pin to roll dough into a 12-inch round, about N-inch thick.

If dough sticks, sprinkle a little more flour over it. Carefully lift dough onto prepared baking sheet.

3. Choose desired recipe (from the following) and proceed as directed.

1. Spread pizza sauce and mozzarella over prepared dough.

Bake for about 20 minutes, until dough is browned and cheese is melted. Mix oregano, garlic powder, Parmesan, and red pepper flakes in a small bowl and then sprinkle over top.

2. Cut pizza into 8 slices and serve immediately.

Per serving (serves 8): 229 Calories, 12 g Protein, 21 g Carbohydrates, 1 g Fiber, 10 g Total fat (6 g sat), 585 mg Sodium, HHHH Phosphorus, HHH Calcium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B12, Folate

Fennel & Sausage

1 Tbsp olive oil

pizza crust is quick and convenient as there is no rise time for the dough.

2 s picy Italian sausages, casings removed

K c pizza sauce

Lemon Ricotta

c shredded mozzarella

2 Tbsp olive oil

N fennel bulb, thinly sliced

3 garlic cloves, thinly sliced

1 Tbsp fennel fronds

6 Tbsp ricotta cheese

Kitchen Note: This non-yeasted

K lemon, thinly sliced

N c grated Parmesan

Zest of K lemon K tsp red pepper flakes Freshly ground black pepper

1. Brush prepared pizza dough with oil. Sprinkle with garlic. Drop ricotta by the spoonful and lay lemon slices around dough. Bake for about 20 minutes, until dough, ricotta, and lemon are starting to brown.

2. Sprinkle Parmesan, lemon zest, and red pepper flakes on top of pizza.

Season generously with black pepper.

3. Cut pizza into 8 slices and serve immediately.

SELECTED SOURCES 365 Ways to Cook edited by Eleanor Maxfield ($19.95, Firefly, 2011) • Good Housekeeping Cookbook edited by Susan Westmoreland ($35, Hearst Books, 2018)

Slice Shop Mozz

Per serving (serves 8): 185 Calories, 8 g Protein, 20 g Carbohydrates, 1 g Fiber, 8 g Total fat (3 g sat), 370 mg Sodium, HH Calcium, Folate, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin)

1. Heat oil in a medium skillet over medium heat. When oil is shimmering, add sausages and cook, using a wooden spoon to break them up and stir occasionally, for about 10 minutes, until cooked though.

2. Spread pizza sauce over prepared dough. Cover in mozzarella and fennel slices. Top with sausage and oil from skillet.

Bake for about 20 minutes, until dough is browned and cheese is fully melted. Sprinkle fennel fronds over top.

3. Cut pizza into 8 slices and serve immediately.

Per serving (serves 8): 204 Calories, 11 g Protein, 21 g Carbohydrates, 1 g Fiber, 8 g Total fat (4 g sat), 528 mg Sodium, HHH Phosphorus, HH Vitamin B12, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Folate, Zinc

F E B R U A R Y 2 0 2 1 27

SM_0221_324_26_27.indd 27

1/11/21 11:14 AM

[ healthy strategies ]

BY KELLI ANN WILSON

healthy mouth, healthy you! good oral hygiene is essential for wellness

We often take our teeth for granted until something goes wrong—it’s hard to ignore a toothache. We’ve all heard that prevention is the best medicine, and that’s certainly true when it comes to oral health. Practicing good oral hygiene every day not only preserves your winning smile, it may also help stave off illness.

The Harvard Heart Letter reports that people with periodontal (gum) disease are two to three times more likely to have a heart attack, stroke, or other cardiovascular event. Although the connection between gum disease and heart disease is not yet fully understood, it’s safe to say that taking good care of our teeth and gums plays an important role in our overall health and well-being.

Brush up, naturally Since daily brushing is the foundation of good oral hygiene habits, it’s important to choose the right toothpaste. Many toothpaste brands feature effective, natural ingredients.

Look for those that contain activated charcoal, baking soda, peroxide, green tea, eucalyptol, vitamin D, and xylitol. Baking soda helps fight plaque and brighten teeth.

Green tea extract offers protection from starchy foods that cause tooth decay. Drinking green tea may also improve gum health.

28 F E B R U A R Y

SM_0221_324_28_29.indd 28

Sweet news for your sweet tooth There’s at least one sugar that’s good for your teeth!

Xylitol is a low-calorie sweetener, equal in sweetness and volume to table sugar. Research supports using xylitol to prevent cavities, plaque, and tooth decay. Bacteria cannot utilize xylitol to grow. Therefore, fewer decaycausing bacteria survive on the tooth’s surface over time, reducing plaque formation. Note: Xylitol is extremely toxic to dogs.

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

by A. De Rossi et al., Brazilian Dental Journal, 2014 • “The caries preventive effect of 1-year-use of low-dose xylitol chewing gum . . .” by F. Cocco et al., Clinical Oral Investigations, 12/17 • “Comparison of the effectiveness of 0.5% tea, 2% neem, and 0.2% chlorhexidine mouthwashes on oral health . . .” by A.Y. Balappanavar et al., Indian Journal of Dental Research, 1-2/13 • “Gum disease and heart disease: The common thread,” Harvard Heart Letter, www.Health.Harvard.edu, 3/18 • “Keep your teeth and gums healthy the ‘natural’ way” by Susan Bernstein, www.WebMD.com, 3/22/15 • “Xylitol: The decay-preventive sweetener,” California Dental Association, www.CDA.org “Your top 9 questions about going to the dentist— answered!” American Dental Association, www.MouthHealthy.org

2021

1/12/21 10:50 AM

Back to basics Brushing and flossing are the foundation of good oral health. The American Dental Association offers the following tooth-care tips to ensure a healthy mouth:

Brushing • Brush your teeth for two minutes, twice a day, with a softbristled toothbrush.

• Hold your toothbrush at a 45-degree angle to your gums, and gently brush back and forth.

• Be sure to brush all outer, inner, and chewing surfaces of your teeth, including the insides of your front teeth, which are easier to brush by holding the toothbrush vertically.

•U se a tongue scraper or brush your tongue to get rid of odor-causing bacteria.

Flossing •B reak off about 18 inches of floss and wrap it around the middle finger of each hand.

•H olding the floss between your pointer fingers and thumbs, slide it gently back and forth between two teeth at a time.

Don’t forget the back side of your farthest back molar!

• Periodically wind the floss either to the right or left to ensure you’re using a clean section of floss.

• Don’t reuse floss, as it doesn’t work as well and could transmit bacteria to your mouth.

Don’t forget to schedule your dental checkup!

It’s important to remember that while natural remedies can go a long way toward providing relief for minor discomfort, serious pain and infections should be treated by a dental health professional.

Regular dental checkups may help to identify potential issues early on, making treatments easier and more affordable. Most people should visit the dentist at least once or twice a year.

F E B R U A R Y 2 0 2 1 29

SM_0221_324_28_29.indd 29

12/29/20 9:53 AM

[ just for kids ]

Answer: Two Swans

30  F E B R U A R Y

SM_0221_324_30.indd 30

2021

12/29/20 9:49 AM

HUGE DEALS Enjoy our Buyers’ Best Deals!

KA-ME Asian Specialty Foods

KA-ME Asian specialty foods contain no artificial flavors or colors, in keeping with the balanced and healthful approach to dining that is central to Asian cuisine.

Wide Lo Mein Noodles

2 /$4.00

Save 98¢ on 2 / 8 oz.

Sauces & Rice Crackers

2 /$5.00

Save up to $2.58 on 2 3.5 – 14.2 oz.

SELECT VARIETIES

Rice Vinegar

$3.99

Save $1.50 / 12.8 oz.

SO Delicious Coconutmilk Beverage & Coconutmilk Yogurt SO Delicious offers the perfect balance between health benefits and pure taste enjoyment in a variety of gluten-free, dairy-free milks and yogurts.

Coconutmilk Yogurt

2 /$3.00

Save $1.38 on 2 / 5.3 oz.

SELECT VARIETIES

Coconutmilk Beverage­

$3.99

Save $1.20 / 64 oz.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2021

SM_0221_317_31.indd 31

Spectrum Mayo, Oils & Sprays

Spectrum Culinary delivers a premium line of culinary products that adhere to high quality standards.

Spray & Mayo

$4.99

Save up to $1.56 6 – 11.25 oz.

SELECT VARIETIES

Mayo, Oil & Coconut­ Oil

$5.99

Save up to $1.70 5 – 16 oz.

SELECT VARIETIES

Sesame Oil, Refined

$7.99 Save $1.36 16 oz.

Mom’s Best Cereals Mom’s Best Cereals are an ideal solution for parents who are looking for a natural alternative to sugar-laden cereals packed with artificial ingredients.

Mom’s Best Cereals contain no artificial preservatives, colors or flavors; no high-fructose corn syrup and no trans fat.

2 /$5.00

Save $2.18 on 2 11.5 – 16.5 oz.

SELECT VARIETIES F E B R U A R Y 2 0 2 1 31

1/11/21 10:34 AM

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.

PROVEN PURE u OUTRAGEOUSLY FRESH u SUSTAINABLY SOURCED u BACKED BY SCIENCE

25% OFF

Save up to $17.50 2 – 8 oz. & 30 – 180 ct.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2021

LundsandByerlys.com/nourish

SM_0221_317_32.indd 32

1/7/21 12:21 PM