Lunds & Byerlys March 2019

Preserve your vision Meatless Monday recipes

COMPLIMENTARY

MARCH 2019

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Edition of Taste for Life

®

Get more sleep

2/6/19 2:44 PM

[ healthy pick ] Citrus

grapefruit

Did you know?

Grapefruit is a cross between a pomelo and an orange. Because it grows in clusters, similar to grapes, it was given the name grapefruit. Grapefruit is one of the most nutrient-dense fruits per calorie. Rich in vitamin C and fiber, it offers benefits for blood pressure, cholesterol, and disease prevention. People on certain meds shouldn't consume grapefruit. Check with your doctor. ● SELECTED SOURCES “Grapefruit health & nutrition,” Florida Department of Citrus, www.FloridaCitrus.org • “Why is grapefruit so good for you?” by Megan Ware, www.MedicalNewsToday.com, 10/23/17

Nutrition Facts Serving Size ½ Medium Grapefruit Amount Per Serving

Calories

60

Protein

1g

Fat

1g

Fiber

2g

Carbohydrates

15 g

NUTRIENTS: Vitamins B1 and C, calcium, potassium, and phytonutrients including lycopene

2 M A R C H

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2019

2/5/19 2:11 PM

[ march ]

7

22

© 2018 CHARITY BURGGRAAF

save your vision reduce eye disease risk

26

healthy living

recipes you’ll love

6 health front

5 market gourmet

Teens need more exercise, sleep • Coffee may lower Type 2 diabetes risk • More exercise may lead to better food choices • More

18 quick tips Aromatherapy for mood and more.

20 health strategies

Artichoke Tapenade

12 meatless monday Satisfying plant-based meals.

26 let’s get cooking Frozen foods make dinner prep a cinch.

Get better sleep, naturally.

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

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2/11/19 4:44 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

EVENTS CALENDAR

Kelli Ann Wilson ART DIRECTOR

NOURISH THURSDAY DEMOS

ALL STORES (check with your store FoodE Expert for times) MARCH 7 & 14 Lemon Herbed Salmon with Garlicky Spinach, recipe on page 17 MARCH 21 & 28 Mediterranean Tuna Toasty, recipe on page 17

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

UPCOMING EVENT: Spring Seafood Festival ALL STORES • MARCH 7 – 13

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

Ashley Dunk (x190)

We take pride in sourcing the finest sustainable seafood from around the world. You can enjoy restaurant quality seafood at your table with fresh seafood deliveries seven days a week.

Stop by our seafood departments to find fresh, responsibly sourced seafood and feature prices that will make you book a few return trips to our seafood service counter.

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

Butchers Kitchen Seafood Steamers Article on page 16.

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T. James Connell

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 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.

March Staff Pick!

Wild Planet Albacore Tuna, Salmon & Sardines.

Sustainably caught wild seafood, supporting the conservation of marine ecosystems.

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

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[ market gourmet ] Recipe

Artichoke Tapenade From the TasteforLife test kitchen

2 garlic cloves, minced

1. Heat oil in a saucepan set over medium heat. Add garlic and sauté for 1 minute. Add capers and artichoke hearts and sauté for 2 minutes.

2 Tbsp capers, drained

1 (13 oz) can artichoke hearts, drained

2. Transfer mixture to a food processor. Add lemon juice and blend

V c lemon juice

K c chopped fresh flat-leaf parsley

V tsp red pepper flakes

2 Tbsp olive oil

Salt and freshly ground black pepper

until slightly smooth with some chunks still remaining.

3. Stir in parsley, red pepper flakes, and salt and pepper to taste.

4. Serve warm or at room temperature.

Per serving (tapenade only): 112 Calories, 3 g Protein, 12 g Carbohydrates, 5 g Fiber, 7 g Total fat (1 g sat), 279 mg Sodium, HHHHH Vitamin K, HH Vitamin C, H Vitamin B6, Folate, Iron, Magnesium, Phosphorus

Kitchen Note: Serve over slices of toasted French bread, stir into brown rice or pasta, or use as a topping for baked fish or chicken.

15 min

prep time makes about 2 cups

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[ health front ]

NEWS THAT’S GOOD FOR YOU

teens falling short

coffee, anyone?

Drinking three or four cups of coffee per day has been linked to a 20 percent lower risk of Type 2 diabetes, compared to drinking no coffee. Regular and decaf coffee showed similar results. Adding sugar may limit some of the benefits.

SOURCE “Wellness facts,” University of California, Berkeley, Wellness Letter, 2/19

6 M A R C H

The good news: Getting adequate sleep and exercise and limiting screen time have positive effects on a teenager’s physical, mental, and emotional health and academic performance. The bad news: Only about 5 percent of US adolescents are meeting the goals.

The National Sleep Foundation recommends 8 to 10 hours of sleep per night for ages 14 to 18. The US Department of Health and Human Services advises at least an hour of moderate or vigorous activity per day, and less than two hours of screen time.

“There is plenty of evidence to show that teenagers aren’t getting enough physical activity, or sufficient sleep, or keeping screen time in check,” said Gregory Knell, PhD, of the University of Texas School of Public Health. He led a new study of 60,000 high school students that analyzed the effects of all three factors. “The results are a wake-up call for everyone who wants to make sure our children have a healthy future.”

Knell said that the study “raises many questions about what can be done to reverse that trend and improve their health.”

SELECTED SOURCES “Prevalence and likelihood of meeting sleep, physical activity, and screen-time guidelines among US youth” by G. Knell et al., JAMA Pediatr, 2/4/19 • “Research shows teens too low on sleep, activity, and too high on screen time,” University of Texas Health Science Center at Houston, 2/4/19

2019

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2/8/19 8:15 AM

make it count

Guidelines for walking often specify “moderate” or “vigorous” efforts, but how do you figure out which is which? A new study found that cadence is a good measure of intensity. The researchers concluded that for adults ages 21 to 40, taking about 100 steps per minute qualifies as moderate intensity, and an increase to 130 steps counts as vigorous.

An easy way to test is to count steps for 15 seconds and multiply by four.

Federal guidelines call for 150 minutes per week of moderate exercise or 75 minutes of vigorous workouts. “If you just tell people to walk at their normal speed, they probably are going to walk above 100 steps per minute,” said researcher Elroy Aguiar, PhD, of the University of Massachusetts.

SOURCE “Walking for health benefits just got easier to track,” University of Massachusetts at Amherst, 2/1/19

work out, eat better

Young adults who began an exercise program also started choosing healthier foods—even with no prompting to change their diet.

The 2,680 participants—ages 18 to 35—were not exercising regularly or dieting at the start of the study. After working out for several weeks, they were more likely to choose fruits and vegetables and lean meats while decreasing their preferences for fried foods and sugary beverages.

“The process of becoming physically active can influence dietary behavior,” said researcher Molly Bray, PhD. “One of the reasons that we need to promote exercise is for the healthy habits it can create in other areas.”

Participants engaged in 30-minute aerobic workouts three times a week on stationary bikes, treadmills, or elliptical machines.

SOURCE “Want healthier eating habits? Start with a workout,” University of Texas at Austin, 1/30/19

M A R C H 2 0 1 9 7

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2/6/19 10:32 AM

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MARCH 2019

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BY LISA FABIAN

MEATLESS MONDAY

© BLM PHOTOGRAPHY

12 M A R C H

2019

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Join citizens in over 40 countries in a global effort to reduce meat consumption.

The movement is known as Meatless Monday, and it encourages individuals to skip meat one day a week on— you guessed it—Monday!

Why Monday? Many people see this day of the week as a good time for a fresh start and to implement healthy changes, including eating better, getting more exercise, and quitting smoking. Starting something positive on a Monday helps individuals sustain their healthier choices for the remainder of the week.

The following hearty vegetarian dishes are a great way to experience Meatless Monday for yourself.

SOURCE “It’s Worldwide!”; “Why Monday?” www.MeatlessMonday.com, 2019

Roasted Red Bell Pepper, Chickpea, and Herb Soup From Skinny Soups by Kathryn Bruton ($19.95, Kyle Books, 2017)

2O c tomato sauce

1 vegetable bouillon cube

1 small red onion, finely chopped

2 garlic cloves, finely chopped

1 medium red bell pepper, diced

K tsp smoked paprika

35 min prep time serves 4

K Tbsp olive oil

1 (16 oz) jar roasted red bell peppers, drained and chopped into bite-sized pieces

1 (14 oz) can of chickpeas, drained and rinsed

Salt and pepper Large bunch of basil, coarsely chopped

2 sprigs of thyme, leaves picked

2 sprigs marjoram, leaves picked and chopped

1. Place tomato sauce, bouillon cube, and O cup water in a small saucepan and bring to a boil.

2. Meanwhile, in another saucepan, sauté onion, garlic, red bell pepper, and smoked paprika in oil and 1 tablespoon of water, for 5 minutes. Add more water if mixture sticks to pan.

Veggie Skillet Lasagna From Skillet Suppers by the Editors of Good Housekeeping ($16.95, Hearst Books, 2017)

3. Add roasted red bell peppers, chickpeas, and boiling tomato

2 Tbsp olive oil

1 medium zucchini, sliced

4. When ready, season with salt if you feel you need it—you

1 medium red bell pepper, chopped

1 medium onion, chopped

3 garlic cloves, chopped

K tsp salt

sauce. Simmer for 10 minutes.

40 min

1 can (28 oz) crushed tomatoes

6 oz no-boil lasagna noodles, broken into thirds

1 c part-skim ricotta cheese

8 oz part-skim mozzarella cheese, shredded

N tsp ground black pepper

prep time serves 4

Fresh basil leaves, for garnish

1. In a deep 12-inch skillet, heat oil over medium-high heat until hot.

Add zucchini, bell pepper, onion, garlic, and salt. Cook for 6 minutes, stirring. Stir in tomatoes.

2. Reduce heat to low. Add noodles to sauce, making sure each piece

may not after using bouillon cube—and lots of black pepper.

Stir in herbs and serve.

Per serving: 492 Calories, 24 g Protein, 85 g Carbohydrates, 18 g Fiber, 9 g Total fat (1 g sat), 833 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, Folate, HHHH Vitamin E, K, Iron, Phosphorus, HHH Vitamin A, B2 (riboflavin), Magnesium, Potassium, Zinc, HH Vitamin B3 (niacin), H Calcium

Kitchen Note: Many of the ingredients in this soup can be kept in your pantry for when you need a convenient and tasty supper.

Only buy roasted red bell peppers preserved in water and vinegar, not oil, and splurge on a good-quality jar. Remember, they are the hero of your soup, and cheaper versions can have an almost unpalatable vinegary flavor. Tomato sauce is the base for this soup as the sweetness of the peppers calls for an acidic counterbalance.

is at least partially submerged. Cover and cook for 15 minutes or until noodles are almost al dente, gently stirring twice.

3. Dollop ricotta all over top of noodles; sprinkle mozzarella over ricotta.

Cover and cook for 10 minutes more or until cheese melts and noodles are al dente. Sprinkle with black pepper and garnish with basil.

Per serving: 499 Calories, 23 g Protein, 53 g Carbohydrates, 6 g Fiber, 23 g Total fat (11 g sat), 919 mg Sodium, HHHHH Vitamin C, Phosphorus, HHHH Vitamin B6, HHH Vitamin B2 (riboflavin), Calcium, HH Vitamin A, B1 (thiamine), B3 (niacin), E, K, Iron, Magnesium, Potassium, Zinc, H Vitamin B12, Folate

Kitchen Note: To make ahead, prepare the recipe through step 1.

Keep at room temperature for up to 3 hours or transfer to a container, cover, and refrigerate for up to 2 days. To serve, gently reheat the sauce in the skillet over medium-low heat. Then complete the recipe as directed in steps 2 and 3.

© LAURA EDWARDS

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continued from page 13

75 min prep time serves 4

2018 © NINA OLSSON

Herbed Beet, Lentil, and Feta Salad From Feasts of Veg by Nina Olsson ($29.99, Kyle Books, 2018)

4 medium beets, washed

8 small carrots, scrubbed and sliced lengthwise

Olive oil, for roasting

DIJON DRESSING

3 Tbsp olive oil

2 Tbsp red wine vinegar

Salt and freshly ground black pepper to taste

1 Tbsp mayonnaise

1 tsp Dijon mustard

1 Tbsp fresh thyme leaves

4 c low-sodium vegetable stock or water

1 tsp honey or agave syrup

7 oz Puy lentils, rinsed and drained

2 garlic cloves, crushed

2 handfuls baby spinach leaves

1 tsp fresh thyme leaves

7 oz feta cheese or soft fresh goat’s cheese

K tsp salt

Handful of fresh tarragon leaves, minced Extra-virgin olive oil, for drizzling

Freshly ground black pepper, to taste

1. Preheat oven to 400°. Wrap beets individually in foil and set them on a baking sheet. Put carrots in a bowl, drizzle with olive oil, and sprinkle with salt. Toss to coat. Transfer to baking sheet and sprinkle with thyme. Roast for about 45 minutes or until beets are tender, but keep an eye on carrots and remove from oven earlier if they look done. Let beets and carrots cool.

Peel beets and cut them into small wedges.

2. Meanwhile, bring stock or water to a boil in a saucepan. Add lentils, reduce heat, and simmer gently for 20 to 25 minutes until tender. Drain and rinse in cold water. Shake off excess moisture and let air-dry for a few minutes.

3. Whisk together all ingredients for Dijon Dressing in a bowl until well combined.

4. Tip lentils into a large serving bowl, drizzle with dressing, and season to taste with salt and pepper. Add spinach and roasted beets and carrots. Crumble cheese over top. Sprinkle with tarragon and add a drizzle of extra-virgin olive oil.

Per serving: 584 Calories, 25 g Protein, 55 g Carbohydrates, 12 g Fiber, 31 g Total fat (10 g sat), 747 mg Sodium, HHHHH Vitamin A, B6, K, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Vitamin B2 (riboflavin), Iron, HH Vitamin B3 (niacin), C, E, Potassium, Zinc, H Calcium, Magnesium

Kitchen Note: Earthy-tasting lentils and beets combine with a bold mustard-spiked dressing and tangy cheese. This dish combines easily with others as a side dish but is substantial enough to be served as a main course.

14 M A R C H

© BLM PHOTOGRAPHY

2019

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Gnocchi with Asparagus, Edamame, and Parmesan From Family: New Vegetarian Comfort Food to Nourish Every Day by Hetty McKinnon ($35, Prestel Publishing, available April 2019)

35 min prep time serves 4

1 lb store-bought potato gnocchi Extra-virgin olive oil 1 large bunch of asparagus (1 lb), woody stems removed, cut into 2-inch pieces Sea salt and black pepper 1 c frozen shelled edamame beans 1 Tbsp chopped chives Juice of 1 small lemon 2 oz Parmesan cheese, shaved

1. Bring a large pot of salted water to boil and add gnocchi. Cook for 2–3 minutes, until gnocchi float to top. Drain and refresh under cold running water.

2. Heat a large frying pan over medium–high heat, drizzle with oil, and, once hot, add asparagus, along with a pinch of salt. Fry for about 2 minutes, until asparagus pieces are starting to char but are still crisp.

Remove asparagus from pan.

3. Place pan back on heat and add frozen edamame together with a splash of water and a pinch of salt.

Cook for 2–3 minutes, until edamame are soft yet still have a bite. Drain and add to asparagus.

4. In same pan over medium–high heat, drizzle some oil and, when hot, add gnocchi. Fry until gnocchi are golden and crispy. Remove from pan and allow everything to cool slightly.

5. Combine gnocchi with asparagus, edamame, and chives. Squeeze over lemon juice, drizzle over some oil, and season with a big pinch of salt and lots of pepper. To serve, place salad on a serving plate and scatter over shaved Parmesan.

Per serving: 342 Calories, 16 g Protein, 43 g Carbohydrates, 7 g Fiber, 13 g Total fat (4 g sat), 657 mg Sodium, HHHHH Vitamin K, Folate, HHHH Vitamin B1 (thiamine), Phosphorus, HHH Vitamin B2 (riboflavin), B6, C, HH Vitamin B3 (niacin), Calcium, Iron, H Vitamin E, Magnesium, Potassium, Zinc

Kitchen Note: Use vacuum-packed or frozen gnocchi for this recipe.

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

Each bag contains 6 ounces of fresh seafood—with roasted fingerling potatoes or cilantro lime rice, and 3 ounces of mixed

16

veggies. Then everything is topped with L&B signature seasonings for an extra flavor boost.

To prepare, simply pop the BPA-free bag in the microwave and you have a quick, healthy meal in four minutes. You can’t beat that!

Varieties include Atlantic salmon with fingerling potatoes, L&B Jumbo Shrimp with cilantro lime rice and tilapia with cilantro lime rice. Look for our Butchers Kitchen Seafood Steamers in our Seafood Department.

MARCH 2019

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2/7/19 9:57 AM

MEDITERRANEAN TUNA TOASTY A delicious, heart-healthy and unique way to enjoy an old classic.

LEMON HERBED SALMON with Garlicky Spinach

The key to delicious salmon is to not overcook it.

INGREDIENTS: 1½ pounds Wild Salmon (skin-on, Responsibly Sourced recommended) ¼ teaspoon L&B Sea Salt 30 min ¼ teaspoon ground black pepper prep time 2 tablespoons extra virgin olive oil serves 6 2 tablespoons lemon juice 2 teaspoons raw organic honey 2 tablespoons scallions, minced (both green and white portions) 1 tablespoon dill, minced 2 tablespoons parsley, minced 8 tightly packed cups baby organic spinach 1 tablespoon garlic, slivered 2 tablespoons extra virgin olive oil ¼ teaspoon L&B Sea Salt TO PREPARE: To prepare the salmon, heat the oven to 375°. 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.

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INGREDIENTS: 1 can Wild Planet Albacore Tuna (packed in olive oil) 1 tablespoon parsley, minced 2 tablespoons Follow Your Heart Vegenaise ¼ cup red onion, thinly sliced ¼ cup Kalamata olives, pitted and chopped ½ cup cannellini beans (canned), drained and rinsed ¾ cup arugula 1½ tablespoons extra virgin olive oil 2 teaspoons fresh squeezed lemon juice ¼ cup garlic hummus 3 slices L&B Artisan Six Seed Bread, toasted and cut into ¼” thick slices cracked pepper, for garnish

serves

3

TO PREPARE: Lightly drain tuna; do not press out all excess liquid. Combine tuna, parsley, Vegenaise, red onion and olives. Stir with fork to break up tuna then add beans and gently combine.

Toss arugula with olive oil and lemon juice. Spread hummus on toasted bread. Layer 3 tablespoons of the tuna mixture and top with ¼ cup arugula mixture. Sprinkle with cracked pepper. Repeat on remaining toast slices.

MARCH 2019

17

2/7/19 12:39 PM

[ quick tips ]

BY LISA FABIAN

scent-sational! explore the therapeutic benefits of essential oils

Imagine harnessing the scent of your favorite herb or flower and concentrating it down to its pure, natural essence—that’s the power of essential oils.

Throughout history, humans have extracted oils from grasses, seeds, flower petals, buds, bark, wood, stems, leaves, and roots. These powerful scents have been benefiting humankind in many ways—soothing minds, lifting spirits, and healing bodies.

Get Carried Away Since they’re highly volatile, essential oils evaporate when exposed to air. But when combined with carrier oils, they easily can be applied to the skin and hair, or used for massage. And since essential oils are very concentrated, some individuals can have reactions to them if they’re applied directly to the skin. To prevent this, a carrier oil is used to “carry” the benefits directly into the skin.

Carrier oils are produced from vegetables, fruits, nuts, and seeds. Pressed from the fatty portions of plants, they do not evaporate the way essential oils do, nor do they have as strong an aroma. They do, however, offer many therapeutic benefits of their own. Rich in vitamins, minerals, and essential fatty acids, they can help improve the health and softness of the skin.

Soak Safely Baths offer the perfect occasion to reap the benefits of essential oils. But you should never add essential oils directly into bathwater, advises Lora Cantele, author of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness ($24.95, Robert Rose, 2014).

Oil and water don’t mix. Putting essential oil directly into a bath leaves the undiluted substance floating on the top of the water. It could then come into direct contact with the skin and potentially cause irritation and pain, Cantele explains.

Instead, while your tub is filling with water, mix a tablespoon of carrier oil like grapeseed with about five drops of essential oil in a nonreactive bowl. After the tub has filled and the water’s off, add the oils to your bath and stir the water. This method avoids the loss of any essences through evaporation. You could also use an unscented body wash or liquid castile soap in place of the carrier oil, Cantele says.

SELECTED SOURCES “Aromatherapy carrier oils: Which ones should you choose?” www.your-aromatherapy-guide.com, 2018 • Aromatherapy: A Complete Guide to the Healing Art, 2nd ed., by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2009) • Aromatherapy for Life Empowerment by David Schiller and Carol Schiller ($19.95, Basic Health, 2011) • The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness ($24.95, Robert Rose, 2014). • Stephanie Tourles’s Essential Oils by Stephanie Tourles ($16.95, Storey, 2018)

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THIS IS GOODNESS YOU CAN SEE

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[ health strategies ]

When life gets busy, a good night’s sleep is often the first casualty.

Stress can also keep us wide awake with worry.

Sleep loss is a big deal Sleep deprivation is a serious concern. Lack of sleep has been linked to health problems including obesity, diabetes, heart disease and hypertension, depression and anxiety, and reduced immune function. In fact, good sleep might be a matter of life and death: Three epidemiological studies all found that sleeping five hours or less per night boosted mortality risk by up to 15 percent.

On top of the health effects, fatigue and inattention caused by lack of sleep can diminish cognitive function, 20 M A R C H

BY KELLI ANN WILSON

making it more likely that we’ll make errors and generally perform at less than our best. It’s estimated that 100,000 police-reported vehicular accidents are directly linked to driver fatigue every year, and that tired drivers are responsible for up to 20 percent of all crashes.

Don’t let these statistics keep you up all night. If you’re having trouble falling asleep or staying asleep, consider trying one of these time-tested remedies to help you get those precious ZZZs.

Natural sleep aids Melatonin is a naturally occurring hormone, but our body’s production of it may become unbalanced if our sleep cycles are disrupted. Tart

cherry juice is a natural source, and melatonin supplements are also available.

It may seem like an old wives’ tale, but a glass of warm milk before bed may help us fall asleep! Milk contains small amounts of the amino acid tryptophan, which is converted in our bodies into another amino acid called 5-hydroxytryptophan (5-HTP).

5-HTP raises serotonin levels in the brain, helping us feel more relaxed and at ease. 5-HTP is also available in supplement form.

SELECTED SOURCES “5-HTP (5-Hydroxytryptophan),” www.WebMD.com, 5/8/17 • Body Into Balance by Maria Noël Groves ($24.95, Storey Publishing, 2016) • Rosemary Gladstar’s Herbal Healing for Men by Rosemary Gladstar ($16.96, Storey Publishing, 2017) • “Sleep and disease risk”; “Sleep, performance, and public safety,” Division of Sleep Medicine at Harvard Medical School, http://healthysleep.med.harvard.edu

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Three epidemiological studies all found that sleeping five hours or less per night boosted mortality risk by up to 15 percent.

Time-tested herbs These popular herbs may be just what you need to get a good night’s sleep.

• Valerian is perhaps the most widely known herb for sleep. It relaxes muscles and quiets the nervous system. Unlike the similarsounding (but unrelated) drug Valium, valerian is not habit forming. Valerian also has helpful pain-relieving properties, but it may not work for everyone.

• Passionflower relieves anxiety and insomnia.

It has a whole-body relaxation effect, and is safe for almost everyone to use. It can leave you groggy if taken during the day.

• Lemon balm reduces anxiety, insomnia, and restlessness in both children and adults. A member of the mint family, it may also ease common digestive woes that prevent us from sleeping well.

• Chamomile has long been used, especially in tea form, to soothe nighttime restlessness; it is especially helpful for children and the elderly. ●

Back to Basics Being mindful of good sleep hygiene is the first line of defense against insomnia.

Here are some easy ways to make sure your body is primed for sleep.

• Reduce stress using exercise, meditation, yoga, or a relaxing evening ritual like reading or drinking herbal tea.

• Avoid stimulants of all types, including caffeine, alcohol, and late meals.

• Limit screen time, and turn off all devices at least an hour before bed.

SOURCE Body Into Balance by Maria Noël Groves ($24.95, Storey Publishing, 2016)

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BY MARSHA McCULLOCH, MS, RD

save your vision

reduce your risk of eye disease

Glaucoma is a sneaky eye disease.

It gradually erodes your vision and can ultimately result in blindness but has no early symptoms.

Prescription eye drops and surgery can help slow vision loss but don’t cure the disease. Read on to discover strategies that may give you an edge in fighting glaucoma.

A High-Pressure Situation It’s estimated that more than 2 percent of Americans age 40 or older have glaucoma, but about half of them don’t know they have it. Without regular eye exams, the disease can go undetected until significant peripheral (side) vision is lost. The cause of glaucoma is unclear, but it tends to run in families.

Glaucoma damages the eye’s optic nerve, which sends visual images to your brain. This damage can be caused by high fluid pressure within the eye. Standard medical treatments for open-angle glaucoma—the most common form of the disease—are primarily aimed at lowering pressure within the eye. Growing research suggests there are other ways to help lower eye pressure or combat glaucoma.

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Choose a Visionary Diet Eating at least 1½ daily servings of green leafy vegetables—such as kale, spinach, and collard greens—was linked with a 20 to 30 percent lower risk of glaucoma in a large study.

These veggies are naturally rich in nitrates, which your body can convert to nitric oxide. This gaseous molecule may help lower eye pressure by improving fluid drainage in your eyes. In fact, a nitric-oxide releasing compound is used in a new glaucoma eye drop.

Other aspects of good nutrition may also help. Higher intake of omega-3 fats—such as from salmon and sardines—has been linked with lower odds of glaucoma.

Flavonoids—abundant in onions, berries, apples, citrus fruits, cocoa, and black and green teas—have protective effects on nerves and may help slow vision loss in glaucoma.

Another advantage of tea is that it contains less than a third of the caffeine of coffee. Studies suggest higher caffeine intake may increase eye pressure and worsen glaucoma.

in a 9 percent drop in eye pressure compared to a control group using standard glaucoma treatment only.

As with many chronic diseases, managing glaucoma takes effort, but the payback of preserving your eyesight is priceless.

Get Moving

Into the Future

Aerobic exercise, such as walking and cycling, is important for a healthy body, including your eyes. Walking 5,000 more steps daily was linked with a 10 percent lower rate of vision loss in a study of older adults with glaucoma.

Meditation may also help. Mindfulness meditation can be as simple as sitting quietly and focusing on breathing in and out.

In a study of 60 people with glaucoma, meditation for 45 minutes daily for six weeks alongside standard glaucoma treatment resulted

Eye pressure fluctuates throughout the day, so periodic checks in your eye doctor’s office may not give the complete picture. However, change is slowly coming.

In 2017, the FDA approved the Icare Home device for eye pressure home monitoring. It’s available only by prescription, is costly, and insurance coverage is limited. Still, it’s an important step in the right direction.

If you have glaucoma and want to play a more active role in monitoring your condition, discuss the device with your eye doctor. ●

SELECTED SOURCES “Association of dietary fatty acid intake with glaucoma in the United States” by Y.E. Wang et al., 2/1/18; “Association of dietary nitrate intake with primary openangle glaucoma: A prospective analysis from the Nurses’ Health Study and Health Professionals Follow-up Study” by J.H. Kang et al., 3/16, JAMA Ophthamol • “The effect of flavonoids on visual function in patients with glaucoma or ocular hypertension: A systematic review and meta-analysis” by S. Patel et al., 11/15; “Modifiable factors in the management of glaucoma: A systematic review of current evidence” by I. Hecht et al., 4/17, Graefes Arch Clin Exp Ophthamol • “Facts about glaucoma,” National Eye Institute, https://nei.nih.gov, 9/15 • “Glaucoma” by D. Gupta and P.P. Chen, Am Fam Physician, 4/15/16 • “Greater physical activity is associated with slower visual field loss in glaucoma” by M.J. Lee et al., Ophthamology, 10/10/18 • “Meditation enhances brain oxygenation, upregulates BDNF, and improves quality of life in patients with primary open angle glaucoma: A randomized controlled trial” by M. Gagrani et al., Restor Neurol Neurosci, 2018 “Monitoring daily intraocular pressure fluctuations with self-tonometry in healthy subjects” by L. Quérat and E. Chen, Acta Ophthalmol, 8/17 • “Prevalence of glaucoma in the United States: The 2005-2008 National Health and Nutrition Examination Survey”

by P. Gupta et al., 5/1/16, Invest Ophthamol Vis Sci • “The role of diet in glaucoma: A review of the current evidence” by A.M. Al Owaifeer and A.A. Al Taisan, Ophthamol Ther, 6/18

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Amy’s Frozen Bowls Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients. Amy’s Bowls are a healthy answer to a quick meal and are available in so many varieties you won’t get bored!

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Stonyfield Yogurt Stonyfield makes yogurt that’s healthy for you, your kids and the environment. This yogurt isn’t just delicious, it’s also made with certified organic ingredients. In a world full of choices, organic makes things simple because it’s always made without the use of artificial hormones, toxic persistent pesticides and GMOs.

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[ let’s get cooking ]

BY EVA MILOTTE

frozen foods save time and money

© 2018 CHARITY BURGGRAAF

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At the grocery store, most of us make a beeline to the produce, meat, and dairy departments. We sometimes forget there’s a wealth of foods in the freezer section that may be less expensive and even healthier!

Why Buy Frozen?

Frozen fruits and vegetables are harvested at the peak of ripeness and then quickly frozen to lock in nutrients. Fresh produce, on the other hand, tends to be harvested before reaching its nutritional peak. These items spend time in transport and then the store before finally reaching your home.

Multiple days of transportation and storage may affect a fresh food’s nutrient content (particularly vitamins A and C and folate).

Frozen foods last longer than fresh, since they’re kept in the freezer and are not as susceptible to spoilage.

When shopping for frozen fruits and vegetables, buy a variety of colors to get an optimal amount of nutrients. Look for items that are pre-cut, saving you time when prepping recipes. Read labels and steer away from products that contain unnecessary sugar, salt, and sauces.

Fresh Now, Frozen Later If an item’s on sale in the meat department, consider buying additional amounts for freezing. For future convenience, prep fresh cuts by rubbing with spices or using a marinade and then freezing flat in freezer bags.

Some packaged foods freeze well (guacamole, hummus, pesto, pasta sauce, tomato paste, tortillas). Avoid freezing fried items, raw potatoes, mayonnaise, and dairy products.

(The exceptions are butter, shredded cheese, and casseroles containing dairy.)

Do not freeze raw vegetables unless they’ve been blanched first. Avoid freezing fruits and vegetables with high-water contents (such as lettuce, cantaloupe, watermelon, celery, cabbage, cucumbers, and radishes).

Be sure to freeze fresh items soon after purchase to lock in texture, taste, and nutrients. Foods that become freezer burnt are still safe to eat, but the texture and taste of the item may suffer. Reduce freezer burn by placing items in freezer-safe plastic bags and squeezing extra air out.

The following recipe uses some common frozen items (tortellini and carrots). There’s an option if you want to make the dish ahead of time, store it in the freezer, and defrost it for a quickto-make meal. ● SELECTED SOURCES “5 ways your freezer can save you money (and time)” by Michaela Cisney, www.TheKitchn.com, 10/3/14 • “6 reasons frozen foods save time and money . . .” by Bonnie Taub-Dix, www.Today.com, 3/17/16 • Seriously Good Freezer Meals by Karrie Truman ($24.95, Robert Rose, 2018)

Chicken Tortellini Soup From Seriously Good Freezer Meals

by Karrie Truman ($24.95, Robert Rose, 2018)

6 c low-sodium chicken broth

1 celery stalk, diced

1K c frozen diced carrots or sliced fresh carrots, blanched

N tsp dried rosemary

1 Tbsp dried parsley

2 c chopped cooked chicken breast

2 c fresh or frozen cheese tortellini (about 7K oz)

Salt and freshly ground black pepper GARNISHES Minced fresh parsley (optional) Fresh thyme leaves (optional)

1. Make It Now: In a large pot, combine chicken broth, celery, carrots, rosemary, and parsley.

Bring to a boil over high heat. Immediately reduce heat to medium-high and boil for 5 minutes, until carrots and celery are tender. Add cooked chicken and fresh or frozen tortellini; season to taste with salt and pepper. Simmer, stirring often, for 3 to 4 minutes (7 to prep time 8 minutes for frozen tortellini), until tortellini are tender and filling is hot. serves Remove from heat. Ladle into bowls.

Sprinkle with pepper and parsley and thyme, if using.

40 min 6

2. Make It a Freezer Meal: In a labeled gallon-size freezer bag, combine chicken broth, celery, carrots, rosemary, and parsley. Seal, removing as much air as possible. Place cooked chicken and fresh or frozen tortellini in another labeled gallon-size freezer bag. Seal, removing as much air as possible. Place both bags together as a kit, seal, and freeze.

Thaw and Cook: Place bags in the refrigerator for at least 12 hours or up to 24 hours to thaw.

Pour contents of broth bag into a large pot. Bring to a boil over high heat. Immediately reduce heat to medium-high and boil for 5 minutes, until carrots and celery are tender. Add chicken and tortellini; season to taste with salt and pepper.

Simmer, stirring, for 3 to 4 minutes, until tortellini are tender and filling is hot. Remove from heat.

Ladle into bowls. Sprinkle with pepper and parsley and thyme, if using.

Per serving: 295 Calories, 26 g Protein, 23 g Carbohydrates, 2 g Fiber, 11 g Total fat (4 g sat), 430 mg Sodium, HHHHH Vitamin B3 (niacin), K, HHHH Phosphorus, HHH Vitamin A, B6, HH Vitamin B2 (riboflavin), B12, H Vitamin B1 (thiamine), C, Calcium, Folate, Iron, Potassium, Zinc

Kitchen Note: The nourishing chicken and savory broth make this a great meal to add to your freezer for busy nights.

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[ healthy family ]

BY KELLI ANN WILSON

got allergies? get relief with natural remedies

Spring is coming, the birds are returning, the flowers are starting to bloom . . . and the allergy symptoms are flaring up.

Get relief from the worst of your allergy symptoms with these natural remedies.

Allergies 101 Allergies are caused by a hypersensitive immune system. They can affect your whole body including your eyes, lungs, nose, and even your skin. The most common allergens include dust, mold, pollen, and various foods.

Anyone who has allergies can tell you there’s no mistaking the tell-tale signs of an attack. Many people with seasonal allergies experience some combination of unpleasant nasal symptoms—runny, itchy nose; sneezing; congestion—although reactions vary person to person.

Keep Your Distance Experts agree that the best way to prevent allergy symptoms is to avoid allergens. While you can’t eradicate pollen from the air outside, there are ways to minimize the likelihood of allergy attacks inside your home.

High-efficiency particulate air (HEPA) filters work well to reduce airborne allergy triggers including dust, pet dander, and pollen. Regular cleaning with a HEPA vacuum can reduce allergens in the environment without circulating the particles back into the air. Keeping doors and windows closed during pollen season is also a good idea.

Try to avoid the outdoors when pollen counts are high, usually between 5 a.m. and 10 a.m. If you’ve been working outside, it can be helpful to shower and change your clothes to remove pollen.

Deal with It Some allergic reactions are impossible to avoid, so it’s good to have on hand some natural remedies that can help minimize allergy symptoms when they strike.

Probiotics are the “good” bacteria that live in your digestive tract and help to support your immune system.

Some studies show that probiotics may reduce the severity of allergy symptoms.

Quercetin doesn’t offer a quick fix, but long-term exposure can help to reduce allergies. Quercetin is found in many plant foods including broccoli, cauliflower, citrus fruit, green tea, and onions. It is also available as a supplement.

Saline sprays work well to flush out pollen and other allergens from your nasal passages.

SELECTED SOURCES “8 natural allergy relief remedies” by Josh Axe, https://DrAxe.com, 12/5/17 • “Home remedies for allergies: Relieve allergy symptoms” by Scott Frothingham, www.HealthLine.com, 7/11/18 • “Relieve allergy symptoms without drugs,” www.WebMD.com, 8/1/18

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Baking is Better c Bob’s

DEAR FRIENDS, Whether you’re making a bunny cake or Easter cookies, 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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ON ANY BOB’S RED MILL PRODUCT MANUFACTURER’S COUPON • EXPIRES 05/31/2019 CONSUMER: Coupon valid for any single package of Bob’s Red Mill Baking Ingredient. Not valid on multipacks. 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.

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2/6/19 9:06 AM

[ looking good ]

BY KELLI ANN WILSON

pamper your skin heal and nourish with sheet masks

Like many parents of teenagers, I sometimes struggle to find ways to connect with my 15-year-old daughter. We don’t like the same music, TV shows, or even books— much to her relief (and my dismay).

But every now and then we find something we both love, which gives us an opportunity to spend quality time together.

Enter: Sheet masks. My daughter and I have had some good laughs and some truly great conversations while luxuriating under sheet masks—a victory for our relationship and our skin! Read on to learn more about this beauty trend.

What Are They?

Originating in Korea, sheet masks have taken the world by storm and are fast becoming a beauty staple around the globe. Sheet masks are prepackaged, individual, face-sized fiber sheets—with precut holes for eyes, nose, and mouth—infused with nourishing ingredients like antioxidants, minerals, and vitamins.

How Do They Work?

Because the mask conforms to your face, it creates a seal that helps the skin better absorb the active ingredients it contains.

What to Look For Sheet masks deliver relief to dry, thirsty skin. Look for labels that say “hydrating” or “moisturizing” and list ingredients like ceramides, honey, and hyaluronic acid.

To brighten a dull complexion, look for masks with citrus extracts. If you want to increase skin elasticity and firmness, choose sheet masks infused with collagen. Give your skin a detoxifying cleanse with sheet masks that feature lavender, seaweed, tea tree, and witch hazel.

Application Tips Always cleanse skin before applying a sheet mask—you don’t want to seal in dirt and grime! Avoid air pockets by aligning the sheet mask’s eye holes with your eyes, then pressing the mask down on your forehead, cheeks, and finally your chin. Reclining helps the mask stay in place.

Most sheet masks are left on for 10 to 20 minutes, and not longer than 30 minutes. You don’t need to wash your face after the mask is done—simply peel the mask off and rub any remaining serum into your skin. ●

SELECTED SOURCES “The 8 best sheet masks to hydrate dull, dry skin” by Julia Halewicz and Jessica Migala, www.Prevention.com, 12/26/18 • “Literally everything you need to know about sheet masks” by Daley Quinn, www.WomensHealthMag.com, 12/5/18

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Nature hits all the right notes.

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