Taste of
Spring Healing Elixirs page 4 Detox Tips page 5
COMPLIMENTARY
MARCH 2018
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Edition of Taste for Life
®
Hydration Hints page 16
2/12/18 11:23 AM
[ nutrition plus ] Carotenoids
lutein & zeaxanthin Staying Sharp
Containing both anti-inflammatory and antioxidant properties, lutein and zeaxanthin are carotenoids found in the macula—an area of the retina that’s critical to sharp vision. Both nutrients can fight visual fatigue and improve contrast sensitivity. Studies indicate that diets rich in lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts. Recent research also indicates that supplementation with lutein and zeaxanthin may boost cognitive function in adults of all ages.
Foods to Boost Vision Health Lutein is present in spinach, collards, kale, corn, eggs, kiwi, pumpkin, zucchini squash, yellow squash, butternut squash, red grapes, green peas, green bell peppers, cucumbers, and celery. You can find zeaxanthin in kale, spinach, orange bell peppers, corn, oranges and orange juice, honeydew melon, and mangos. Lutein and zeaxanthin are also available in supplement form. Supplements may help reduce symptoms of visual fatigue and improve vision for those who spend many hours in front of a computer screen. Discuss supplement use with your healthcare provider. ● SELECTED SOURCES “A 12-Week Lutein Supplementation Improves Visual Function in Chinese People with Long-Term Computer Display Light Exposure” by L. Ma et al., Br J Nutr, 7/09 • The Big Book of Family Eye Care by Dr. Joseph DiGirolamo ($19.95, Basic Health, 2011) • “Carotenoids,” Linus Pauling Institute, Oregon State University, http://lpi.oregonstate.edu, 8/16 • “The Effect of Lutein Supplementation on Visual Fatigue . . . ” by A. Yagi et al., Appl Ergon, 11/09 • “Effects of a Lutein and Zeaxanthin Intervention on Cognitive Function: A Randomized, Double-Masked, Placebo-Controlled Trial of Younger Adults” by L.M. Renzi-Hammond et al., Nutrients, 11/14/17 • “Effects of Lutein/Zeaxanthin Supplementation on the Cognitive Function of Community Dwelling Older Adults: A Randomized, Double-Masked, Placebo-Controlled Trial” by B.R. Hammond et al., Front Aging Neurosci, 8/3/17 • “Lutein, Zeaxanthin Good for Healthy Eyes, Too” by Stephen Daniells, www.nutraingredients.com, 3/5/08 • “Relation of Retinal and Serum Lutein and Zeaxanthin to White Matter Integrity in Older Adults: A Diffusion Tensor Imaging Study” by C.M. Mewborn et al., Arch Clin Neuropsychol, 11/17/17
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Food Sources FOOD
SERVING
LUTEIN + ZEAXANTHIN (MG)
Spinach, frozen, cooked
1 cup
29.8
Kale, frozen, cooked
1 cup
25.6
Turnip greens, frozen, cooked
1 cup
19.5
Collards, frozen, cooked
1 cup
18.5
Dandelion greens, cooked
1 cup
9.6
Mustard greens, cooked
1 cup
8.3
Summer squash, cooked
1 cup
4.0
Peas, frozen, cooked
1 cup
3.8
Pumpkin, cooked
1 cup
2.5
Brussels sprouts, frozen, cooked
1 cup
2.4
Broccoli, frozen, cooked
1 cup
2.0
Sweet yellow corn, boiled
1 cup
1.5
2018
1/24/18 8:35 AM
[ contents ]
march 6 health front Cancer risk linked to fatty foods • March is nutrition month • Eating for prostate health • More
12 a spring brunch Seasonal recipes make the best of both worlds.
18 quick tips Boost fiber and protein intake with chia.
20 healthy family Fiber helps relieve temporary constipation.
22 soothe inflammation Cool the fire, naturally.
26 let’s get cooking Save time with make-ahead freezer meals.
6 13 featured recipe SPRING GREENS WITH SNAP PEAS, ASPARAGUS, AND MANGOS
15
28 market gourmet Individual Lemon Cheesecakes with Fresh Berries
© COURTESY OF TIME INC. BOOKS/GREG DUPREE
© BLM PHOTOGRAPHY Products advertised or mentioned in this magazine may not be available in all locations.
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CHIEF CONTENT OFFICER AND STRATEGIST
Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS
ADD A BOOST
Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT
Kelli Ann Wilson ART DIRECTOR
Michelle Knapp GRAPHIC DESIGNER
Nourishing Healing Elixirs: What Are They? BY BEKAH RIEKE, LUNDS & BYERLYS NOURISH SPECIALIST, CHNC
e·lix·ir — a magical or medicinal potion
How’s that for a tantalizing definition? Once thought of as secret magical potions, elixirs are really quite practical and useful for providing a boost to your overall well-being and helping you navigate through a busy and sometimes stressful day. In general, an elixir is a natural herbal liquid used for medicinal purposes and intended to help support the body’s ability to stay healthy and fight illness. The main reason elixirs are so healing and potent is because they contain ingredients that are adaptogenic. Adaptogens protect the body from the toxic effects of stress — arguably the ugly head of modern times. Elixirs, with their adaptogen superpowers, contain powerful superfoods, such as herbs, mushrooms and spices that offer heavy-duty support for the body’s resistance to stress. The intention and ritual of making elixirs is fundamentally a loving approach to self-care. Mixing an elixir is about coming from a place in which you want to truly nourish your body. What do you need? Are you feeling tired? Do you need emotional support? Nutritional support? Here are some simple approaches to elixirs that can truly elicit restorative effects:
E lectrolyte Boost Start your morning right with hot water and a generous squeeze of lemon. The citrus contains calcium, potassium, and magnesium — in other words, electrolyte replenishment. Electrolytes regulate the amount of fluids throughout your body, which benefits cellular function, blood volume and blood pressure. I mmune Boost Get your greens and support your immune system by taking an elixir shot. Mix 1.5 ounces of water with 1/4 tsp Navitas Naturals Organic Wheat Grass and a full dropper bulb squeeze of Herb Pharm Daily Immune Builder. This product contains potent adaptogens — Echinacea, Astragalus, Reishi mushroom — known for strengthening immunity. S tress Relief Boost Relax and unwind in the evening with a lightly sweetened hot elixir. Try the Ginger Lemon Hot Toddy recipe on page 17, and treat yourself to the amazing ginger root and its many health benefits. Ginger contains anti-inflammatory compounds, digestive aids, and detoxifying agents to name just a few. 4
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149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.
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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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[ trending ]
BY LILI HANFT
spring detox tips it’s easier than you think!
Your body has a natural ability to detoxify, efficiently clearing waste and other toxins. You can help it along with some healthy new habits that will have you feeling your best in time for spring. ◆ Pump Your Lymph: The lymphatic system is the body’s garbage disposal, flushing away cellular waste, and it relies on physical activity to keep it functioning. A simple yoga pose such as Legs up a Wall can help, as can rebounding on a mini trampoline, walking, or any form of movement you enjoy. ◆ Try Organic: Try eating organic produce during your detox period. These are fruits and veggies grown without the use of pesticides. ◆ Beauty Detox: When you slather on your favorite personal care product, you may be unwittingly adding toxins to your body. Products applied to the skin are readily absorbed, and some personal care items contain ingredients such as synthetic fragrances and parabens (chemical preservatives). Look for products with more natural ingredients. Remember that not every long word is a chemical; labels often list a full Latin name for herbal ingredients. ◆ Cleaner Cleaning Products: Just as with beauty products, many cleaning products contain harsh chemicals. Try giving your body a break by creating “green” cleansers from pure ingredients such as vinegar, baking soda, castile soap, and essential oils. ◆ Stay Hydrated: An adequate supply of fluids keeps the detoxification pathways flowing. Don’t skimp on filtered water. To further enhance water’s detoxifying properties, try adding a squeeze of lemon or a splash of raw apple cider vinegar. Dandelion tea is an excellent detox beverage you can enjoy. ● FURTHER READING: Body into Balance: An Herbal Guide to Holistic Self-Care by Maria Noël Groves ($16.96, Storey Publishing, LLC, 2016)
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[ health front ]
NEWS THAT’S GOOD FOR YOU
more sleep may mean less sugar
March is nutrition month
“Go Further with Food” is the inspiring message of National Nutrition Month. The campaign is designed to develop sound eating and exercise habits while cutting back on food waste. “Far too often, good food goes bad before we get the chance to eat it,” said dietitian Melissa Majumdar of the Academy of Nutrition and Dietetics. “Before going to the grocery store, check inside your refrigerator. Eat what you already have at home before buying more.” Majumdar suggests freezing extra food, such as fruits or meats, to extend shelf life, and wrapping items in heavy freezer paper, plastic wrap, freezer bags, or foil. The Academy of Nutrition and Dietetics also offers these tips: n Include a variety of healthful foods from all of the food groups. n Be physically active most days of the week. n Be mindful of portion sizes. Eat and drink the amount that’s right for you.
Getting a little more sleep might help you lose weight. British scientists determined that adults who upped their sleep time managed to cut down on sugary foods. The study included adults who typically slept for less than seven hours per night. Some participants were instructed to increase their slumber by about an hour and a half, and to follow good sleep habits such as avoiding caffeine before bed, establishing a relaxing routine, and not going to bed too full or hungry. The others made no changes to their sleep habits. All participants in both groups kept food diaries during the seven-day trial. Those in the group that increased their sleep time consumed about 10 fewer grams of sugar per day. “The fact that extending sleep led to a reduction in intake of free sugars, by which we mean the sugars that are added to foods by manufacturers or in cooking at home as well as sugars in honey, syrups, and fruit juice, suggests that a simple change in lifestyle may really help people to consume healthier diets,” said researcher Wendy Hall, PhD. SOURCE “Sleeping for Longer Leads to a Healthier Diet,” King’s College London, 1/10/18
SELECTED SOURCES “For National Nutrition Month: Store Food Correctly to Reduce Waste,” 1/24/18; “National Nutrition Month Celebration Toolkit,” Academy of Nutrition and Dietetics
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fatty foods up cancer risk
A new study has found that eating a high-fat diet can have a negative effect in men who have prostate cancer, causing it to spread more quickly. According to the American Cancer Society, prostate cancer will be diagnosed in about 165,000 American men this year, placing it second behind skin cancer. Prostate tumors often remain in the organ, so treatment success is high. But when the cancer spreads beyond the prostate, it is often lethal. The new study showed that fat from the diet can help it spread. SOURCE “High-Fat Diet May Fuel Spread of Prostate Cancer” by Gina Kolata, The New York Times, 1/16/18
eating for prostate health Diet plays an important role in the prevention of many forms of cancer. The editors of Harvard Medical School’s HEALTHbeat newsletter offer this “pattern for healthy eating” to help ward off prostate cancer.
n Eat at least five servings of fruits and vegetables every day, particularly those with deep, bright colors. n Choose whole-grain breads, pastas, and cereals. n Limit your intake of red meat, including beef, pork, and lamb, and processed meats such as bologna and hot dogs. n Opt for healthy protein sources such as fish, skinless poultry, beans, and eggs. n Choose healthful fats, such as olive oil, nuts, and avocados. n Avoid sugar-sweetened drinks, such as sodas. n Cut down on salt. n Limit your portion sizes, eat slowly, and stop eating when you’re full. SOURCE “10 Diet & Exercise Tips for Prostate Health,” Harvard Medical School HEALTHbeat, 2017
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MARCH 2018
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Pacific Assorted Products Pacific makes food the way nature intended with simple, carefully sourced ingredients for the best flavor and nutrition. You can be sure every food that bears the Pacific name will be free of GMO’s, sourced locally whenever possible, and that every ingredient has a real purpose.
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L&B Solid White Tuna We are proud to offer a responsibly sourced, hook and line caught Premium Whole Tuna Loin fished in the waters of the Pacific Northwest. L&B Premium Tuna is sustainably harvested from a fishery that has been independently certified by the Marine Stewardship Council’s (MSC’s) standard as a sustainable, well managed fishery. Open a can, and you will notice a whole loin that eats more like a steak than flaked tuna.
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MARCH 2018
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KIND Healthy Grains Chewy Granola Bars and Breakfast Bars KIND Healthy Grains Chewy Granola Bars are made from delicious, wholesome ingredients, are gluten-free and are made from non-genetically engineered ingredients. KIND’s newest innovation, KIND BREAKFAST, are soft baked bars with a crispy outside, providing sustained energy from whole grains.
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Lifeway Lowfat Kefir With multiple strains of bacteria plus ProBoost, their exclusive pair of clinically proven probiotics, Lifeway Lowfat Kefir balances your body’s ecosystem and supports digestive health and immunity — that’s 12 live and active cultures per cup.
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MARCH 2018
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2/12/18 11:45 AM
BY LISA FABIAN
© BLM PHOTOGRAPHY
the best of breakfast and lunch 12 M A R C H
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Whether you prefer dishes that are sweet or savory, brunch has something on the menu for everyone. So get ready to celebrate the return of spring with recipes featuring bright, seasonal flavors.
Spring Greens with Snap Peas, Asparagus, and Mangos From The Pesto Cookbook by Olwen Woodier ($16.95, Storey, 2018)
Mixed Fruit & Nut Granola From Eat Smart by Niomi Smart ($24.95, Sterling Epicure, 2017)
45 min
4 Tbsp coconut oil
K c maple syrup
2 c rolled oats
1 c unsalted raw almonds
prep time
serves 16
1 c unsalted raw pecans
K c pumpkin seeds
K c coconut flakes
1 c chopped dried fruit, such as unsulphured apricots, Medjool dates, figs, raisins, and prunes
1 bunch young asparagus, tough bottom portion snapped off, sliced into 2- to 3-inch lengths
2 c snap peas, strings removed if necessary
6 c salad greens
1 c Green Herb and Mango Vinaigrette (recipe follows), divided
2 clamshell mangos, or 1 large mango, sliced
1 c cherry tomatoes, cut in half
3. Stir together oats, almonds, pecans, and
N c snipped mint leaves
pumpkin seeds.
25 min prep time serves 6
1. Preheat oven to 325°. 2. Heat coconut oil in a small saucepan over low heat until it melts. Stir in maple syrup and remove from heat.
1. Bring a pot of water to a boil and drop in asparagus and snap peas. Boil until crunchy tender, about 2 minutes, or to preference. Tip asparagus and peas into a colander in the sink and run cold water over them to chill and keep them bright green.
4. Pour melted coconut oil and maple syrup mixture over oat mixture and stir to fully coat. Then pour mixture onto a baking pan and press it down with a wooden spoon.
2. Place salad greens in a large shallow bowl or platter. Toss with N cup
5. Bake granola in oven for 30 minutes, stirring
of vinaigrette. Arrange asparagus and snap peas around edges and mango and tomatoes in center.
3. Drizzle with an additional N cup of vinaigrette and sprinkle with mint.
occasionally. Add coconut flakes after 15 minutes. Remove granola from oven and allow it to cool. Stir in dried fruit and store in an airtight container. Per serving: 270 Calories, 7 g Protein, 23 g Carbohydrates, 4 g Fiber, 18 g Total fat (6 g sat), 3 mg Sodium, H Magnesium, Phosphorus
Serve with remaining K cup vinaigrette on the side. Per serving: 256 Calories, 4 g Protein, 28 g Carbohydrates, 5 g Fiber, 16 g Total fat (3 g sat), 210 mg Sodium, HHHHH Vitamin C, K, HH Vitamin A, H Vitamin B1 (thiamine), B2 (riboflavin), B6, E, Iron, Magnesium, Phosphorus, Potassium
Green Herb and Mango Vinaigrette From The Pesto Cookbook by Olwen Woodier ($16.95, Storey, 2018)
1 packed c annual herbs (mix of mint, chives, basil, or any garden herbs)
K c diced ripe mango
4 large cloves garlic
O c olive oil
Juice of 1 orange (about N c)
N c rice vinegar or champagne vinegar
1 Tbsp mirin or honey
Sea salt and freshly ground black pepper
1. Place all ingredients into a mini food processor. 2. Process until smooth or to desired consistency, scraping sides of bowl as necessary.
10 min
prep time makes about 3O cups
Kitchen Note: Use this dressing to toss with salad greens, or drizzle it over raw or roasted vegetables. It also works with other dishes, including grains, chickpeas, couscous, tabbouleh, fish, meat, and poultry.
© NASSIMA ROTHACKER
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continued from page 13
Soufflé Omelet with Swiss Chard and Mixed Herbs From 100% Real by Sam Talbot ($29.99, Oxmoor House, 2017)
30 min
8 oz Swiss chard
2 Tbsp extra-virgin olive oil, divided
serves 4
2 Tbsp finely chopped shallots
1 c sliced cremini mushrooms
prep time
O tsp sea salt, divided
K tsp black pepper, divided
5 large eggs, separated
2 oz Parmigiano-Reggiano cheese, finely grated with a Microplane grater (about N c)
2 Tbsp torn fresh basil
2 Tbsp torn fresh flat-leaf parsley
2 Tbsp torn fresh chives
1. Preheat oven to 425°. Remove stems from Swiss chard, and reserve for another use. Chop Swiss chard leaves, and set aside.
2. Heat 1 tablespoon of the oil in a large ovenproof nonstick skillet over medium heat. Add shallots, and cook, stirring often, until translucent, about 3 minutes. Add mushrooms, and increase heat to medium-high. Cook mushrooms until they release their liquid and brown lightly, about 7 minutes. Add Swiss chard leaves, K teaspoon of the salt, and N teaspoon of the pepper; cook until leaves are wilted, about 1 minute. Remove from heat; transfer mixture to a bowl, and wipe skillet clean with paper towels.
3. Beat egg whites with an electric mixer at high speed until stiff peaks form, 3 to 4 minutes. Whisk together egg yolks and remaining N teaspoon each salt and pepper in a separate bowl. Using a spatula, carefully fold egg whites into yolks just until combined. 4. Heat remaining 1 tablespoon oil in skillet over medium heat. Spread egg mixture evenly in skillet. Cook until a crust begins to form, about 30 seconds. Sprinkle with vegetable mixture and cheese. 5. Bake at 425° until omelet has risen and looks puffy, about 3 minutes. Using a spatula, carefully transfer omelet to a cutting board. Sprinkle with basil, parsley, and chives, and cut into 8 wedges. Serve immediately. Kitchen Note: This good-looking spin on a frittata makes for a quick company-worthy brunch dish or a super simple dinner. You can substitute kale or spinach for the chard. Per serving: 187 Calories, 11 g Protein, 5 g Carbohydrates, 1 g Fiber, 14 g Total fat (4 g sat), 366 mg Sodium, HHHHH Vitamin K, HHH Vitamin A, C, Phosphorus, HH Vitamin B2 (riboflavin), H Vitamin B6, B12, E, Calcium, Iron, Magnesium, Potassium © COURTESY OF TIME INC. BOOKS/GREG DUPREE
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Ripe Banana and Dark Chocolate Pancakes with Maple Syrup and Coconut Cream From 100% Real by Sam Talbot ($29.99, Oxmoor House, 2017)
1 (13.66 oz) can coconut milk, chilled at least 4 hours
3 large eggs
Pinch of fine sea salt
3 ripe bananas, mashed
O c uncooked quick-cooking oats
2 oz bittersweet chocolate, grated, plus more for garnish, divided
K c pure maple syrup, warmed
20 min prep time
+4 hrs chill time for coconut milk serves 4
1. Without shaking or tilting can, carefully open coconut milk. Remove solidified coconut cream from top, and place in a chilled bowl. (Reserve liquid for another use.) 2. Beat coconut cream with an electric mixer at high speed until stiff peaks form, about 4 minutes. Cover and chill until ready to serve.
3. Whisk together eggs and salt in a medium bowl; whisk in bananas, oats, and 2 ounces of the chocolate. Let batter stand 5 minutes or until slightly thickened.
4. Pour about N cup of batter for each pancake onto a hot, lightly greased griddle or large nonstick skillet. Cook over medium-high heat until edges appear dry and bubbles form on surface, 2 to 3 minutes. Turn pancakes over and cook until firm and golden brown, about 2 more minutes.
5. Serve pancakes topped with maple syrup and coconut cream. Garnish with grated chocolate. Kitchen Note: These moist, flourless pancakes keep you feeling satisfied without the midmorning crash that refined carbs can cause. If you are sensitive to gluten, make sure to buy gluten-free oats. Want more coconut flavor? Sprinkle shredded coconut on the pancakes while cooking for extra texture.
Per serving: 516 Calories, 12 g Protein, 81 g Carbohydrates, 7 g Fiber, 20 g Total fat (12 g sat), 346 mg Sodium, HHHH Vitamin B2 (riboflavin), HHH Phosphorus, HH Vitamin B1 (thiamine), B6, Magnesium, H Vitamin C, Iron, Potassium, Zinc
Š COURTESY OF TIME INC. BOOKS/GREG DUPREE
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ADD A BOOST Hydration Hints for Healing BY CRYSTALIN MONTGOMERY, ND, LAc, WELLNESS MINNEAPOLIS (www.wellnessminneapolis.com)
Water is essential to life! The human body contains up to 75 percent water, and we need those molecules for cell function and elimination. Water runs the cardiovascular system, fuels brain function, and powers muscle cells and recovery. Water is the carrier of nutrients to the cells, and helps carry waste out of cells. Without enough water, we experience decreased ability to eliminate, which then impacts our body’s ability to heal. Common symptoms of insufficient water intake include: Sluggish bowels, dizziness, hunger, fatigue, thirst, and decreased urination.
Water alone can be an effective hydration tool, and adult humans do best when they average 1.5 liters daily. Those who sweat or urinate frequently may need additional electrolyte support to address what is lost via the sweat and urine and avoid overhydration. Electrolytes include sodium, magnesium, calcium, chloride, potassium and phosphorus. Without them we may experience nausea, fatigue, confusion, headaches and even seizures. While there are many products that can act as electrolyte replacement support, be mindful of added sugar, which is not an essential electrolyte.
Six Hydration Hints Start your day with hydration! During sleep, the body works hard to repair tissues and do its daily detox. Help your body eliminate more efficiently by drinking a glass of water upon waking. Have a glass ready to go at your bed side so it can be the first thing you do before stepping out of bed. Add a squeeze of fresh lemon to perk up the digestive organs and prepare them for a healthy bowel movement. Listen to your body. If you feel thirsty, it’s because your body is signaling you to rehydrate, so use it as a signal to drink 6–8 ounces of water. Ask your doctor about electrolyte replacement if you are on a medication that causes increased sweating or urination. Avoid drinking large amounts of water with meals. During mealtime, we want to let the body focus on digesting food, and this requires appropriate amounts of stomach acid and digestive enzymes that come from chewing your food
16
well. Large amounts of water will dilute this, and over time lead to indigestion, gas and bloating. Drink a cup of water for every cup of coffee or alcohol. Coffee and alcohol are naturally dehydrating and to accommodate for this, it’s best to drink an extra glass of water when drinking these beverages. Drink electrolyte-charged fluids toward the end and immediately after your workout. The water, plus electrolyte nutrients, will help your body recover by providing nutrients needed for tissue and muscle healing. Keep water interesting! Plain water can get boring. Other drinks that hydrate include herbal (non-caffeinated) tea and fruit and vegetable-infused water (not juice). Remember, eating plentiful amounts of vegetables will also contribute to your overall water intake!
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Ginger Lemon Hot Toddy Cold winter days can be warmed with this cleansing hot elixir.
INGREDIENTS: 2 cups water 2 Traditional Medicinals Organic Ginger Tea Bags 4 Tbsp freshly squeezed organic lemon juice 21/2 tsp fresh ginger, finely grated 10 min 2 Tbsp Madhava Honey prep time 1/16 tsp cayenne 2 / 8 oz. servings
TO PREPARE: Heat water to a boil in a small sauce pan. Turn off heat, add tea bags and let steep for 10 minutes. Remove tea bags and bring back to a boil. Turn off heat and add lemon juice, grated ginger, honey and cayenne. Divide among 2 mugs. Sip your Toddy on the couch with a cozy blankie and calm music.
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[ quick tips ]
BY ANN LOUISE GITTLEMAN, PhD, CNS
supercharge me the amazing benefits of chia seed
Chia was a major component of the early Aztec diet. Just one tablespoon was believed to sustain an Aztec warrior for a whole day! Just think of what a daily serving can do for you!
This high-protein superfood is the seed of a desert plant that’s part of the mint family. Two tablespoons contain twice as much protein as an ounce of almonds, more calcium than a cup of milk, and eight times more omega-3 essential fatty acids than an ounce of salmon. Chia seed is also a great source of both soluble and insoluble fiber. It expands in water and gives a feeling of fullness. Research shows that chia seed slows down how quickly the body converts carbohydrates into sugar. This action helps fight insulin resistance, a precursor to Type 2 diabetes. Add chia seeds to your diet and watch your energy soar and elimination increase. 18 M A R C H
How to Use Chia 1. Sprinkle 2 to 3 tablespoons of chia over eggs, salads, and veggies. They’re effective whole or ground. 2. Soak chia seeds in water to create a gel, which can be added to frappes or smoothies, soups, or stews. This mixture slows digestion, so you feel satisfied for hours, experience fewer cravings, and eat up to 50 percent fewer calories during subsequent meals.
2018
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Š 2018 Potatoes USA. All rights reserved.
BE
HOLD
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The th of the world
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A handful of ingredients, a few quick steps and this reinvented potato salad will have you wondering why the rest of life isn’t this easy. And delicious. Grab some yellow potatoes from the produce department and get the Grilled Potato Salad with Feta Dressing recipe, plus hundreds more, at PotatoGoodness.com /easypotatosalad
2/13/18 8:30 AM
[ healthy family ]
BY KELLI WILSON
ease constipation boosting fiber intake key to prevention
If you or someone in your family is experiencing constipation, you’re not alone. Most of us will have trouble with this common affliction at some point in our lives. Thankfully, there are natural ways to get things moving. What is it? Constipation is usually defined as a change in the frequency of bowel movements—the “normal” range is three times a day to three times a week. Constipation can be acute or chronic, and is characterized by a host of uncomfortable symptoms including passing hard stools, feeling bloated, full, or nauseated; experiencing abdominal pain; or straining during bowel movements.
What causes it?
Tips for Kids Constipation can be painful and stressful for children, but it is surprisingly common, affecting up to 30 percent of kids. Here are some ways to keep things running smoothly: • Keep kids hydrated. Water is best, and it helps to soften stools.
While dehydration, lack of exercise, illness or chronic disease, stress, and travel can all lead to bathroom trouble, the most common cause of constipation is a low-fiber diet. Fiber adds bulk to stool, making it easier to move along the digestive tract. Americans typically fall short of the recommended daily fiber intake (25 grams for women and 38 grams for men). Consuming more high-fiber foods can relieve and even prevent constipation.
• Boost fiber intake with whole grains, vegetables, and fruit.
What can you do?
• Make movement a priority—kids should engage in at least 30 minutes of physical activity per day to encourage healthy digestion.
It’s easy to boost your fiber intake by incorporating more vegetables, fruit (especially dried fruit), whole grains, beans, nuts, and seeds into your diet. You can meet your daily fiber needs with 2 cups of fruit and 2K cups of vegetables per day. Small changes can make a big difference: Adding oats to baked goods, fruit to cereal, and vegetables to stews or casseroles are easy ways to boost fiber intake for the whole family. ● SELECTED SOURCES “Constipation,” University of Maryland Medical Center, www.umm.edu, 12/19/15 • Freedom from Constipation by Christopher Vasey, ND ($14.95, Healing Arts Press, 2017) • “What is Fiber?” Academy of Nutrition and Dietetics, www.EatRight.org, 1/20/14
20 M A R C H
• Warm foods at breakfast can stimulate digestion.
SOURCE “Easing Your Child’s Constipation” by Susan Moores, Academy of Nutrition and Dietetics, www.EatRight.org, 6/21/17
2018
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2/12/18 9:18 AM
Just Right for Every Baking Delight
DEAR FRIENDS, Whether you're making sugar cookies or carrot cake, the best part of baking is sharing the bounty with your dear ones. That’s why Bob's Red Mill works so hard to bring you the very best flour— because baking is a way to share your talents and show your love. May these precious gifts shine through in everything you bake! To Your Good Health,
Find delicious recipes at bobsredmill.com.
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save $1
ON ANY BOB’S RED MILL FLOUR MANUFACTURER’S COUPON • EXPIRES 04/30/18 CONSUMER: Coupon valid for any single package of Bob’s Red Mill flour. One coupon per purchase only on items indicated; any other use constitutes fraud. Void if reproduced, altered or expired. Do not transfer. RETAILER: You are authorized to act as our agent and redeem this coupon, plus 8 cents handling, in accordance with our redemption policy. May not be combined with other coupons. Cannot be doubled. Consumer to pay sales tax, if applicable. Void if copied, prohibited, taxed, or restricted. Valid USA only. Cash value 1/20 of 1 cent. Send coupons to: Inmar Dept. # 39978, 1 Fawcett Drive, Del Rio, TX 78840
1/31/18 4:29 PM
BY PATTY BOVIE
soothe inflammation ways to reduce your risk
Chronic inflammation contributes to conditions such as diabetes, arthritis, cancer, depression, heart disease, and Alzheimer’s disease. But what causes it? And how do you keep it at bay? While inflammation is a sign of damage, it’s also the body’s natural defense mechanism. When we’re injured, white blood cells rush to the area and release a chemical that stimulates blood flow to begin the healing process. This is why an injury swells and becomes hot to the touch. That’s the positive work of inflammation. “When you train hard you’re always going to get a certain amount of micro-trauma in the muscles and connective tissues that’s absolutely necessary to bring out the body’s repair mechanisms,” said cardiologist and avid runner Robert Liao, MD. “This type of inflammation is acute, or temporary, and can be remedied with nutrients that help clear our system of free radicals and repair oxidative damage.” Chronic inflammation is a different story. It occurs when our adrenal glands elevate our levels of cortisol—a steroidal hormone that’s released when the body is under stress. “Our bodies are not designed to handle elevated cortisol levels over long periods of time,” said Keri Claiborne Boyle, a former nationally ranked triathlete and certified coach of USA Triathlon. “It suppresses the immune system, decreases bone formation, and makes our bodies work overtime.” 22 M A R C H
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You Are What You Eat
We’ve begun to realize that chronic inflammation can be reduced through diet. “Wheat, sugar, red meat, and dairy are all inflammatories,” explained certified health coach Liz Keller. “When our body is inflamed it can show up as joint pain, digestive issues, asthma, even poor oral health.” Eating the right nutrients, especially those that specifically target inflammation, can help both acute and chronic cases. Consider these: Curcumin. “Curcumin is a natural antioxidant,” Keller said. “It’s the primary active ingredient in turmeric, which is considered a ‘power spice’ because it promotes healing.” Prominent in Indian foods, this bright orange spice has potent anti-inflammatory effects. Dr. Liao said that he began taking turmeric “to reduce soreness after running, and it worked so well, I no longer needed ibuprofen.” Omega-3 fatty acids. EPA, DHA, and ALA help ward off inflammation by reducing exercise-induced muscle damage and delayed-onset muscle soreness. EPA and DHA are abundant in coldwater fish like salmon, tuna, and mackerel, while ALA is found in walnuts, flaxseeds, and some other plants.
“Fish oil plays a huge role in my daily supplementation as an athlete,” said coach and marathoner Sabrina Wieser. “A high dose of fish oil capsules (especially after races or harder workouts) helps me decrease inflammation, enhance protein utilization, and reduce recovery times.” Ginger. This tasty herb has been shown to have strong anti-inflammation properties. Add it to foods, savor it in tea, or try it in its many supplement forms. Berries. Blackberries, blueberries, strawberries, and others are packed with antioxidants that help clear inflammation-causing free radicals from the body. “All berries are anti-inflammatories, but the darker the berry the more healing power it has,” Keller said. SELECTED SOURCES “Anti-oxidative and Anti-inflammatory Effects of Ginger in Health and Physical Activity . . .” by N.S. Mashhadi et al., Int J Prev Med, 4/13 • “Cherry Juice Targets Antioxidant Potential and Pain Relief” by K.S. Kuehl, Med Sprt Sci, 2012 • “Everything You Need to Know About Inflammation” by Christian Nordqvist, www.MedicalNewsToday.com, 11/24/17 • “The Facts on Omega-3 Fatty Acids,” www.WebMD.com, 8/17 • “Foods That Fight Inflammation,” Harvard Women’s Health Watch, 8/13/17 • “Key Supplements for Runners” www.RunningBrina.com, 1/14/18 • “Montmorency Cherry Juice Reduces Muscle Damage Caused by Intensive Strength Exercise” by J.L. Bowtell et al., Med Sci Sports Exerc, 8/11 • Personal communication: Keri Boyle, Liz Keller, Robert Liao, Sabrina Wieser, 1/18
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2/5/18 3:58 PM
Traditional Medicinal Tea Traditional Medicinal knows that you care about what you put into your body as much as they care about what they put into our teas. They offer teas that soothe, teas that support digestion, teas that help with pesky seasonal colds and teas that minister to you.
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Madhava Organic Honey Busy Brazilian bees. Try saying that five times fast. They’re responsible for Madhava’s delicious, pure organic honey. They traveled all the way to the wildflower fields of Brazil and worked with local farmers to harvest the golden nectar, just the way the bees intended. Sweet!
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[ let’s get cooking ]
BY LISA FABIAN
freeze time make the most of your freezer
© ALEXANDRA GRABLEWSKI, USED WITH PERMISSION FROM STOREY PUBLISHING
26 M A R C H
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There’s nothing like a premade, home-cooked meal waiting to be heated up after a busy day. Sound impossible? It’s not! By prepping and freezing food ahead of time, you can have a stockpile of nutritious dishes at the ready. Why the Freezer? Defrosting premade meals saves precious minutes on those days when there’s no time for food preparation. It also saves money by replacing take-out or dining out. While many foods freeze well, there are certain ones that shouldn’t be frozen. Avoid freezing fried food and items with high water content, such as lettuce and cucumber. Dairy products (milk, cream, sour cream, cottage cheese) aren’t good candidates either. However, if they’re an ingredient in a recipe or sauce, feel free to freeze. Cheese can be frozen if it’s shredded. Freeze pasta or rice after cooking it until done or slightly underdone. Always cool food first before freezing it. The best containers for freezing are those designed for the job. Look for zip-top freezer bags; they come in multiple sizes. Aluminum pans, tempered glass jars and pans (check for those marked freezer safe), and freezable plastic deli containers are good choices too. Label freezer bags when they’re still flat, before filling them. Use a permanent marker to write the date and recipe name on the bag. If desired, you can tape a label to the bag with the recipe’s cooking temperature, time, and instructions. Food can be frozen almost indefinitely. Taste and texture may suffer over a long freeze, but items will still be safe to eat. To prevent ice crystals from forming, remove as much air as possible from freezer bags before sealing and freezing them. To make the most of your freezer space, store items in plastic freezer bags. Freeze bags lying flat. When frozen, stand the bags up vertically. Before heating any premade frozen meals or raw meats, thaw them in the fridge. Do not place anything on the counter or in hot water to speed up the defrosting process, as doing so can contribute to food-borne illness. Once an item has been thawed, promptly cook it. Never refreeze raw meat once it’s been defrosted. The following recipe can be made ahead and frozen for convenient dinners later on. This recipe yields large quantities that are divided into several portions. Serve over rice for a hearty meal. ● SELECTED SOURCES Fix, Freeze, Feast, 2nd edition by Kati Neville and Lindsay Ahrens ($18.95, Storey, May 2018) • “Storage Times for the . . . Freezer,” www.FoodSafety.gov
Seafood Creole From Fix, Freeze, Feast, 2nd edition by Kati Neville and Lindsay Ahrens ($18.95, Storey, May 2018)
INGREDIENTS
3 (46 oz) cans/bottles vegetable juice (such as V8)
3 large green bell peppers, diced
3 large celery stalks, diced
20 min
3 large onions, diced
3 Tbsp minced garlic
prep time + thaw time
3 tsp paprika
3 tsp salt
+30 min cook time makes 3 freezer meals
3 tsp black pepper
3 tsp dried parsley
O tsp celery seed
O tsp cayenne pepper
(6 servings per meal)
4K lb uncooked bite-size pieces of seafood in any combination (shrimp, scallops, crabmeat, halibut, cod) PACK IT UP
6 (1 gallon) freezer bags; label 3 of them with recipe name and leave 3 of them unlabeled.
3 (1 quart) bags
1. Using a large, sturdy container to hold a 1-gallon freezer bag open*, carefully pour 1 can or bottle of juice into each of the 3 unlabeled 1-gallon freezer bags. 2. Divide bell peppers, celery, and onions evenly among bags of juice. Into each bag, measure 1 tablespoon garlic, 1 teaspoon paprika, 1 teaspoon salt, 1 teaspoon black pepper, 1 teaspoon parsley, N teaspoon celery seed, and N teaspoon cayenne. Seal bags.
3. Into each of the 1-quart freezer bags, measure 1K pounds seafood. Place 1 bag of vegetable juice mixture and 1 bag of seafood into each labeled 1-gallon bag. 4. Seal and freeze. Food will stay at optimal quality for up to 2 months in freezer.
To Cook One Freezer Meal: 1. Completely thaw one freezer meal in the refrigerator. 2. In a large stockpot, bring vegetable mixture to a boil. Reduce heat and simmer for 20 minutes. Add seafood and continue to simmer gently until seafood is thoroughly cooked, 5 to 7 minutes. *Pouring a liquid mixture into freezer bags can be a messy procedure. Here’s what helps: Save cracker boxes, large plastic sour cream or cottage cheese tubs, or enormous cans. (Be careful to leave a smooth edge when removing the lid.) Put the freezer bag inside one of these containers and fold the top of the bag over the rim of the container. This will hold your bag open and prevent spills while you measure or pour in ingredients. Per serving: 151 Calories, 21 g Protein, 13 g Carbohydrates, 2 g Fiber, 2 g Total fat (0 g sat), 796 mg Sodium, HHHHH Vitamin C, HHHH Phosphorus, HH Vitamin B3 (niacin), B6, B12, K, Potassium, H Vitamin A, B1 (thiamine), E
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© BLM PHOTOGRAPHY
[ market gourmet ] Lemon
Individual Lemon Cheesecakes with Fresh Berries
60 min prep time
From the TasteforLife test kitchen
CRUST
+3 hrs chill time makes14 individual
2 c graham cracker crumbs
1. Preheat oven to 350°.
5 Tbsp coconut oil, melted, plus extra for greasing pan
2. Using the extra coconut oil, grease a 12-cup standard-size muffin tin as well as 2 additional cups from another standard-size tin—for a total of 14 cups. Cut 14 strips of parchment paper: Each strip should measure 2 inches x 6K inches. Place 1 strip inside each muffin cup, making sure ends of strip are on either side of cup for easy removal of cheesecakes.
2 Tbsp maple syrup
V tsp salt
CHEESECAKE
6 oz cream cheese, softened
1L c plain whole-milk Greek yogurt
M c maple syrup
2 large eggs
2K Tbsp cornstarch
2 tsp lemon zest
2K Tbsp lemon juice
1 tsp vanilla extract
V tsp salt
Fresh berries, for garnishing
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cheesecakes
3. Make Crust: In the bowl of a food processor, pulse graham cracker crumbs, the 5 tablespoons of melted coconut oil, the maple syrup, and salt until well blended. Using your fingers, press approximately 2 tablespoons of crust mixture into an even layer into bottom of each muffin cup. Bake for 5 minutes, or until crust edges are lightly golden. Reduce oven temperature to 325°.
4. Make Cheesecake: Clean food processor bowl. Process cream cheese, yogurt, maple syrup, and eggs until well combined. Add cornstarch, lemon zest, lemon juice, vanilla, and salt. Process until smooth, about 1 minute.
5. Place about L cup of cheesecake filling over crust in each muffin cup. Bake for 30 to 40 minutes, until filling edges are set but center still jiggles slightly. 6. Cool cheesecakes in muffin tins for 45 minutes. Transfer tins to refrigerator and chill for at least 3 hours. Before serving, carefully run a knife around edge of each muffin cup. Pull up on both ends of parchment strips to remove each cheesecake. Top with fresh berries. Serve. Per serving (1 cheesecake): 221 Calories, 4 g Protein, 24 g Carbohydrates, 12 g Total fat (8 g sat), 165 mg Sodium, H Vitamin B2 (riboflavin)
2018
1/24/18 8:29 AM
DROP PAGE / FINAL PDF USE CODE 306
[ living healthy ] Quote
May your
blessings outnumber
the shamrocks that grow, and may trouble avoid you wherever you go. —Irish Blessing
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Black Bean Cakes From Fat Flush for Life by Ann Louise Gittleman, PhD, CNS ($15, Da Capo Press, 2011)
K c chopped red onion
1. Preheat oven to 375°. Coat a sauté pan with a few spritzes of olive oil. Heat over medium heat.
N c chopped celery
N c seeded and chopped red bell pepper
2. Sauté veggies in pan until they are softened and
Olive oil spray
30
N c seeded and chopped green bell pepper
2 cloves garlic, minced
1 jalapeño, seeded and chopped
2 tsp freshly squeezed lime juice
V tsp cayenne, or to taste
1 tsp ground cumin
N tsp ground coriander
1 Tbsp dried parsley
N tsp salt (optional)
2 (14 oz) cans black beans, drained and lightly mashed
1 large egg
N c chia seeds
begin to brown. Spoon into a large bowl.
35 min prep time serves 8
3. Stir in remaining ingredients, mixing well. 4. Form mixture into 8 equal-size patties. Place on a lined baking sheet and bake for about 15 minutes, or until heated through. Kitchen Note: Bean cakes whip up in no time for a fast, nourishing dish. They make a great protein- and fiber-packed snack to keep cravings at bay. Per serving: 391 Calories, 24 g Protein, 67 g Carbohydrates, 18 g Fiber, 4 g Total fat (1 g sat), 19 mg Sodium, HHHHH Vitamin B1 (thiamine), Magnesium, Phosphorus, HHHH Potassium, HHH Iron, HH Vitamin C, Zinc, H Vitamin B2 (riboflavin), B3 (niacin), B6, K, Calcium
MARCH 2018
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Madécasse Dark Chocolate Bars
Madécasse uses heirloom cocoa from Madagascar, and you can taste the difference.
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