Lunds March 2022

Edition of Taste for Life ®

March 2022

sheet pan

cod Recipe on page 17

Sharpen your mind National nutrition month

COMPLIMENTARY

MARCH 2022

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Edition of Taste for Life ®

Freezer-friendly meals

1/25/22 12:56 PM

[ nutrition plus ]

DHA DHA (docosahexaenoic acid) is an omega-3 fatty acid. Omega 3s are essential fats your body needs yet cannot make on its own. Research shows most people don’t eat enough omega-3 rich foods, with oily fish being the primary food source. Supplements may help to close the gap.

DHA is vital for the development of connections that are important to healthy central nervous system functioning. Omega 3s are very important for heart health. Taking DHA, along with another omega-3 fatty acid called EPA (eicosapentaenoic acid), may reduce the risk of a fatal heart attack by up to 35 percent, according to an analysis of clinical trials published in 2020. Omega 3s may also help you manage your weight by creating a feeling of fullness.

Supplementing with DHA has been shown to reduce pressure in the eye in those with glaucoma. DHA also shows promise for helping those with dry eye syndrome. Omega 3s may also boost mental health and ease the symptoms of anxiety and depression.

Most people look to fish oil for omega-3 supplements, although there are also vegetarian sources of omega 3s available.

Whichever you choose, make sure your supplement contains both EPA and DHA. Health experts generally agree that for general health purposes, 1,500 milligrams (mg) of EPA and DHA makes sense for men and 1,000 mg of EPA and DHA is a prudent amount for women. ● SELECTED SOURCES “Effect of omega-3 dosage on cardiovascular outcomes” by A.A. Bernasconi et al., Mayo Clinic Proceedings, 2020 • “Effects of n-3 polyunsaturated fatty acid supplementation on serum leptin levels, appetite sensations, and intake of energy and macronutrients in obese people . . .” by L. Payahoo et al., Journal of Dietary Supplements, 2018 • “Effects of oral supplementation with docosahexaenoic acid (DHA) plus antioxidants in pseudoexfoliative glaucoma . . .” by S. Romeo Villadóniga et al., Journal of Ophthalmology, 9/17/18 • “Efficacy of omega-3 PUFAs in depression: A meta-analysis”

by Y. Liao et al. Translational Psychiatry, 8/5/19 • “Nutrient intake adequacy from food and beverage intake of US children aged 1–6 years . . . ” by A.D.L. Bailey et al., Nutrients, 3/21 • “Omega-3 fatty acids,” National Institutes of Health, Office of Dietary Supplements • “What are omega-3 fatty acids?” Academy of Nutrition and Dietetics, www.EatRight.org, 2/15/21

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6

15

breakfast for dinner It’s everyone’s favorite meal of the day!

© RICK POON

18 [ march contents ] 26

5 market gourmet Soda Bread Ireland.

6 health front Knitting may help lower stress • Activity is key to thwarting memory decline • More

12 breakfast for dinner Frittata with Broccoli and Turmeric • Breakfast Apple and Orange Crisp • Fluffy Buckwheat Pancakes

18 quick tips Tips to avoid drug-herb interactions.

20 healthy strategies National Nutrition Month celebrates global cuisine.

22 sharpen your mind Nutrients to boost brain health.

26 cook-at-home Your freezer helps make mealtimes quick and easy.

28 healthy family Get natural relief from sinus problems.

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

MARCH 2022

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1/31/22 9:56 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Featured Nourish Recipes

ASSOCIATE EDITOR

Found on page 17

Kelli Ann Wilson

• SHEET PAN COD

• SICILIAN SALMORIGLIO SAUCE

Ingrilli Squeeze Juices

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

Ingrilli is a fifth-generation family business that grows, juices and bottles fresh citrus juices on their family orchard in Capo d’Orlando, Sicily. The Ingrilli family’s passion is evident in every bottle of juice as they use the freshest fruit possible — including highly sought-after Sicilian lemons — and stateof-the-art equipment. The end result is an incredibly fresh juice with a vibrant fragrance and a bright, citrusy taste with light floral notes. Each batch of the 100% organic lime, lemon and ginger juices are tested against common pesticides to maintain their USDA Organic seal of approval. All Ingrilli juices are Non-GMO Project verified, certified Kosher and vegan.

EXECUTIVE DIRECTOR OF BUSINESS DEVELOPMENT

Amy Pierce CUSTOMER SERVICE

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

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Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034

Staff Pick!

Chobani Ultra-Filtered Milk Chobani Ultra-Filtered Milk provides all the nutritional goodness of traditional dairy Chobani Ultra-Filtered products and then some, Lactose Free Milk featuring no lactose for an easy to digest Text ??? experience along with 2.5 times the protein and 50% less sugar per serving than traditional milk!

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Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2022 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

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© VALÉRIE LHOMME

[ market gourmet ]

55 min prep time

Soda Bread Ireland

makes

1 loaf

From Upper Crust by Marie-Laure Fréchet ($40, Flammarion, 2021)

2 c 100 percent whole-wheat flour

O c plus 2 Tbsp bread flour

O c rolled oats 1 tsp baking soda 1 tsp salt 1¼ c buttermilk

1. Preheat oven to 400˚.

2. In a large mixing bowl, combine flours, oats, baking soda, and salt. Make a well in center and gradually pour in buttermilk.

3. Knead with your hands until a moist, but not sticky, dough comes together. Alternatively, knead in a stand mixer fitted with the dough hook for 5 minutes on speed 2.

4. Shape dough into a ball and place on a baking sheet lined with parchment paper. Lightly dust top of dough with flour and score a cross into the surface. Bake for 30 to 40 minutes, until golden.

5. Remove bread from oven and place it on a rack to cool.

Per serving (serves 8): 192 Calories, 8 g Protein, 38 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 2 g Total fat (0 g sat), 231 mg Sodium, HH Vitamin B1 (thiamine), Phosphorus, H Vitamin B2 (riboflavin), B3 (niacin), B6, Folate, Iron, Magnesium, Zinc

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1/12/22 12:03 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

lower stress with knitting Winter 2018, South Korea. Summer 2021, Tokyo. It wasn’t just the Olympic snowboarding or diving that caught the attention of the fans and media. It was the knitting.

As a member of his team got ready to ride, Finnish snowboarding coach Antti Koskinen gave him a fist bump, transferring his yarn and needles to one hand to do so.

Fast forward three and a half years, and there, in the stands in Tokyo, was British diver Tom Daley knitting as he watched members of his team compete. Daley says knitting relieves stress and helps him find mindfulness and calm.

Two decades ago, Ellen B. Rubin made a similar discovery. The former immunology researcher observed people who were helped by knitting or crocheting. Now, she says, she recently had her observations validated: “Stress levels are affected by knitting and crochet by decreasing cortisol levels.” This has the effect of lowering the heart rate and slowing breathing as “fight or flight” syndrome is brought under control.

Rubin cites diminished worrying as one of knitting’s

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benefits. “Knitting has also been shown to lower one’s blood pressure,” she says, “and may protect the brain from damage due to aging.”

The self-styled “pied piper of the therapeutic benefits of knitting and crochet,” Rubin says they “not only promote one’s own wellness but also that of others when a recipient receives a handmade item.”

To help people achieve the benefits of knitting, Rubin opened a shop, Luv2Knit & More, in Jenkintown, PA, and is creative director of the nonprofit division, Therapeutic Crafters on Call.

While more research is called for, one study of more than 3,500 knitters found “a significant relationship between knitting frequency and feeling calm and happy.” The study authors also said, “More frequent knitters also reported higher cognitive functioning.”

— Nan Fornal

SELECTED SOURCES “The benefits of knitting for personal and social wellbeing in adulthood: Findings from an international survey” by Jill Riley et al., British Journal of Occupational Therapy, 2/15/13 • Personal communication, Ellen B. Rubin, 12/14/21

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2/2/22 3:41 PM

olive oil takes center stage

Upping your olive oil intake may lengthen your life.

A new study from the American College of Cardiology linked consuming about a half-teaspoon per day with lower risks of dying from cardiovascular disease, cancer, neurodegenerative disease, and respiratory disease.

The researchers advised replacing fats such as margarine, butter, and dairy fats with olive oil for improved health. They analyzed results from more than 90,000 people in two large studies who were followed for 28 years. Participants with higher olive oil consumption were also more physically active, were less likely to smoke, and ate more fruits and vegetables than those with lower olive oil consumption.

SELECTED SOURCES “Consumption of olive oil and risk of total and causespecific mortality among U.S. adults” by M. Guasch-Ferré, Journal of the American College of Cardiology, 1/22 • “Higher olive oil intake associated with lower risk of CVD mortality,” American College of Cardiology, 1/10/22

activity boosts memory

Older adults who keep busy with various activities may reduce their risk of memory decline. Participants in a new study were asked how often they engaged in 33 activities ranging from hobbies such as baking or cooking, reading, playing cards and games, walking, or socializing with family and friends through letters, email, phone calls, or in-person visits. The researchers created a learning model to analyze the activities’ impact on memory.

“Our study results show that cognitive decline can be reduced through a combination of active, daily activities— things like using a computer and playing word games,” said researcher Sylvain Moreno, PhD. SELECTED SOURCES “Healthy memory aging—the benefits of regular daily activities increase with age” by O. Krakovska et al., Aging, 12/16/21 • “Keeping active through varied activities can reduce risk of developing dementia,” Simon Fraser University, 12/16/21

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1/27/22 10:03 AM

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MARCH 2022

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MARCH 2022

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2/1/22 10:49 AM

BY LISA FABIAN

Switch your meals up, and enjoy your morning favorites in the evening. Get started with these hearty recipes that delight any time of day.

40 min

Frittata with Broccoli and Turmeric

prep time serves 6

From The New Cooking School Cookbook by America’s Test Kitchen ($45, America’s Test Kitchen, 2021)

12 large eggs

L c 1 percent low-

fat milk or water

N c grated

Parmesan cheese

2 Tbsp extra-virgin olive oil, divided 1 Tbsp minced fresh tarragon

K tsp salt, divided 12 o z broccoli florets, cut into K-inch pieces (4 c) 1 shallot, minced 1 tsp ground turmeric

¼ tsp pepper 3 Tbsp water

K tsp grated lemon zest plus K tsp juice

1. Adjust an oven rack to middle position and preheat oven to 350°. Whisk eggs, milk, Parmesan, 1 tablespoon of the oil, the tarragon, and ¼ teaspoon of the salt in a bowl until well combined.

2. Heat the remaining 1 tablespoon of oil in a 12-inch oven-safe nonstick skillet over medium-high heat until shimmering. Add broccoli, shallot, turmeric, pepper, and the remaining ¼ teaspoon salt and cook, stirring frequently, until broccoli is crisp-tender and spotty brown, 7 to 9 minutes.

Stir in water and lemon zest and juice and continue to cook, stirring constantly, until broccoli is just tender and no water remains in skillet, about 1 minute longer.

3. Add egg mixture and cook, using a rubber spatula to stir and scrape bottom of skillet until large curds form and spatula leaves a trail through eggs but eggs are still very wet, about 30 seconds. Smooth curds into even layer and cook, without stirring, for 30 seconds.

4. Transfer skillet to oven and bake until frittata is slightly puffy and surface bounces back when lightly pressed, 5 to 8 minutes. Using a rubber spatula, loosen frittata from skillet, and transfer to a cutting board. Let sit for 5 minutes before slicing and serving.

Per serving: 222 Calories, 15 g Protein, 8 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 15 g Total fat (4 g sat), 428 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin B2 (riboflavin), HHH Vitamin B12, Phosphorus, HH Vitamin A, B6, Folate, H Vitamin D, E, Calcium, Iron, Zinc

Adding healthful turmeric and black pepper gives the filling a bold, slightly spicy flavor. To ensure the frittata cooks fully and evenly, it’s started on the stovetop and then transferred to the oven to gently finish.

Serve warm or at room temperature.

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1/25/22 2:27 PM

continued from page 13

Breakfast Apple and Orange Crisp From Good Enough: A Cookbook by Leanne Brown ($19.95, Workman, 2022)

Butter, for greasing dish 4 large apples (your favorite variety) 1 large orange 1 Tbsp all-purpose flour 3 Tbsp packed brown sugar

K tsp fine sea salt 1 tsp pure vanilla extract

50 min prep time

Topping

serves 8

1 c old-fashioned rolled oats

K c all-purpose flour ¼ c packed brown sugar K tsp freshly grated nutmeg (optional) 1 tsp ground cinnamon (optional)

K tsp fine sea salt K c (1 stick) unsalted butter 1. Preheat oven to 375°. Butter a 13x9inch baking dish.

2. Cut apples in half and remove stems and cores. Slice apples into thin pieces.

(Note: There’s no need to peel the apples unless that’s your preference. Go as chunky or as thin as you like.)

3. Place apples in buttered baking dish.

Use a small grater to zest orange and sprinkle it on top. Juice orange directly over apples (use a sieve if your orange has seeds). Add flour, brown sugar, salt, and vanilla. Using your hands, toss apples, coating them evenly.

4. Make topping: Combine oats, flour, brown sugar, nutmeg and cinnamon (if using), and salt in a medium bowl. Stir topping a few times with a wooden spoon or your fingers, just enough to roughly disperse everything. Cut up butter into tablespoon-size (or smaller) pieces and add them to bowl. Use your hands to roughly squish butter with dry ingredients until you have a crumbly, relatively even mixture. Sprinkle oat mixture all over top of apples.

5. Bake until apples are cooked and bubbly and topping is browned, 35 to 40 minutes. Serve immediately, or cover and store in fridge for up to a week.

Per serving: 297 Calories, 5 g Protein, 42 g Carbohydrates, 19 g Total sugars (8 g Added sugars), 5 g Fiber, 13 g Total fat (8 g sat), 296 mg Sodium, H Vitamin A, B1 (thiamine), C, Magnesium, Phosphorus

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This comes together easily but does require a little baking time, so it’s nice to prepare it the night before. It’s delicious served at any temperature—cold, room temperature, warmed in the microwave, or crisped up in a 375˚ oven.

MARCH 2022

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1/25/22 2:27 PM

Fluffy Buckwheat Pancakes From The Modern Larder by Michelle McKenzie ($40, Roost Books, 2021)

O c buckwheat flour ¼ c white rice flour* 2 T bsp ground flaxseed (flaxseed meal)** 1 tsp baking powder

K tsp baking soda Slightly rounded ¼ tsp fine sea salt 3 Tbsp plain, full-fat Greek yogurt or 2 Tbsp plain, full-fat kefir 1 large egg 2 Tbsp maple syrup or date syrup, plus more to serve

© RICK POON

K tsp vanilla extract 2 Tbsp ghee or 2 Tbsp unsalted butter, melted and warm, plus more for the skillet 1 c warm water

1. In a small mixing bowl, whisk flours, flaxseed, baking powder, baking soda, and sea salt. In a medium mixing bowl whisk yogurt or kefir, egg, maple syrup, vanilla, melted ghee or butter, and warm water. Overmixing buckwheat flour creates a dense pancake, so add dry ingredients into wet in about 3 equal portions, using a flexible spatula to gently fold and stir each portion until almost fully incorporated. After third addition, fold batter until just combined (it will be lumpy, and that’s fine). Batter can be used right away or refrigerated in an airtight container overnight (no need to bring it to room temperature before proceeding).

2. Heat a 10- or 14-inch heavy-bottomed skillet, preferably cast iron, or griddle over medium heat until hot and coat surface well with ghee or butter. Drop a scant ¼ cup of batter onto skillet for each pancake, leaving about 2 inches between each. Cook for about 2 to 3 minutes, or until a few bubbles form at edges and on surface. Flip pancakes and cook until lightly browned on bottom and cooked through in center, 1 to 2 minutes more.

3. Transfer to a plate or keep warm in a 200° oven. Repeat with any remaining batter, adding more ghee to skillet between each batch. Serve hot or warm. *If you can’t find white rice flour, you can substitute cornstarch or all-purpose flour. **If you can’t find flaxseed meal, you can substitute ground almonds or wheat germ.

If substitutions are made, this recipe may no longer be gluten free.

Per serving (2 pancakes): 226 Calories, 6 g Protein, 32 g Carbohydrates, 7 g Total sugars (6 g Added sugars), 3 g Fiber, 9 g Total fat (4 g sat), 308 mg Sodium, HHH Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Calcium, Magnesium, Zinc

20 min prep time makes

8 pancakes

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2/2/22 3:53 PM

FRESH BAKED FRESH BAKED

F R E S H C AT C H F R E S H C AT C H

BETTER TOGETHER. BETTER TOGETHER. From our premium butcher to our artisanal bakery, we make fresh favorites convenient for you and yourto family.

Choose bakery, from a wide variety of artisan From our premium butcher our artisanal we make fresh favorites breads for sides and snacks or sustainably sourced seafood for grill-outs. convenient for you and your family. Choose from a wide variety of artisan Well-crafted andand fresh quality always Better Together. breads for sides snacks orare sustainably sourced seafood for grill-outs.

Well-crafted and fresh quality are always Better Together.

Find healthy options and convenient quality at lundsandbyerlys.com

16

Find healthy options and convenient quality at lundsandbyerlys.com

MARCH 2022

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2/1/22 10:54 AM

Sheet Pan Wild Caught Cod with Cherry Tomatoes & Broccolini Delicious, family-friendly sheet pan recipe!

Recipe by Mary Kamish, FoodE Expert, Lunds & Byerlys Downtown Minneapolis

INGREDIENTS:

4

L cup L&B Extra Virgin Olive Oil

servings

2 Tbsps minced fresh oregano 1 tsp hot smoked paprika 2 cloves garlic, finely grated 1 lemon, zested and juiced Kosher salt and freshly ground black pepper, to taste 1 pound broccolini 1 pound cherry tomatoes 5 (5-ounce) fillets fresh wild caught Alaskan cod chopped fresh herbs, such as chives, dill and parsley for garnish

TO PREPARE:

burst and the broccolini is almost tender.

1. Heat oven to 450 F.

4. Meanwhile, toss the cod fillets with the remaining oil mixture

2. In small bowl, whisk together the olive oil, oregano, paprika,

and let sit for 15 minutes. Add the fillets to the same pan with

garlic, lemon zest and juice, and a heavy pinch of salt and pepper.

broccolini and tomatoes, seasoning each with salt and pepper.

3. On a sheet pan, toss the broccolini and tomatoes with half

5. Return pan to oven for 5-6 minutes until lightly golden. Garnish

of the oil mixture. Roast for 15 minutes, until tomatoes begin to

with chopped fresh herbs. Serve immediately.

Sicilian Salmoriglio Sauce Famous for its fresh, robust flavor, this vibrant Italian lemon and olive oil marinade is perfect for drizzling on fish or pairing with a slice of bruschetta and a glass of white wine.

Recipe provided by Ingrilli®

INGREDIENTS: K cup Ingrilli® Lemon Juice Squeeze

TO PREPARE: Thoroughly mix all ingredients in a

1 cup olive oil

medium-sized bowl. Let the mixture

2 Tbsps red wine vinegar

sit for about 20 minutes to allow all

1 clove garlic, mashed fresh oregano, to taste fresh parsley, to taste salt, to taste

amount:

1K to 2 cups sauce

the flavors combine. Use the sauce to flavor your favorite main course dishes, like a fresh white fish or a cut of grilled meat.

pepper, to taste MARCH 2022

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2/3/22 7:52 AM

[ quick tips ]

BY VICTORIA DOLBY TOEWS, MPH

avoid medication mix-ups some combos require caution

Herbs and other natural therapies, by and large, are safe to use by themselves and even in combination with many items in your medicine cabinet. But herbs can, in a few cases, interact adversely with prescription and over-the-counter drugs.

When you have questions about how to safely use conventional medications with herbal supplements, it makes sense to rely on the expertise of someone like Patrick Fratellone, MD. Dr. Fratellone is both a physician with offices in New York City and Fairfield, CT, and a registered herbalist with the American Herbalists Guild. In terms of conventional medicine and traditional remedies, he stands with a foot in each world.

As Dr. Fratellone puts it: “One should realize that herbs are drugs.” This is because many of our conventional medicines—metformin and digoxin, for example—first came from plants. In addition, many items considered foods also serve as herbs with medicinal qualities: Think of garlic, parsley, ginger, and thyme.

It’s always prudent to let your doctor or pharmacist know about all herbs and dietary supplements you are taking to guard against potential interactions.

Potential interactions One medication that always tops the list of potential herb interactions is the blood thinner Coumadin (warfarin). Caution should be taken with herbs that also

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thin the blood. These include garlic and ginkgo, as well as omega-3 oils.

The birth control pill is another medication that warrants consideration. Women taking the pill who also use St. John’s wort can experience breakthrough bleeding and the possibility of ovulation—which means the risk goes up for unintended pregnancy. Thus, taking oral contraceptives for birth control (as opposed to using the pill for management of periods, acne, or a condition such as polycystic ovarian syndrome) would mean that St. John’s wort should definitely be avoided.

Another red flag, according to Dr. Fratellone, concerns the Parkinson’s disease medication levodopa.

“Studies have shown that kava kava, an herb used for anxiety, can reduce the effects of levodopa,” he says. ● SELECTED SOURCES “Co-administration of St John’s wort and hormonal contraceptives: A systematic review” by E.N. Berry-Bibee et al., Contraception, 2016 • Personal communication: Patrick Fratellone, 2019

Victoria Dolby Toews, MPH, is an evidence-based, integrative medicine journalist. She received her Master of Public Health from OHSU-PSU School of Public Health. She is the author or co-author of numerous books.

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“

It’s a sound idea to recolonize your GI tract with probiotics, both while using antibiotics and continuing after you finish the course.

Helpful combos

”

When considering herb-medication interactions, it’s worth noting that along with potential negative interactions there are also friendly interactions.

In other words, sometimes taking an herb or dietary supplement can ease the undesirable side effects of a prescription or over-the-counter drug.

In other cases, they can make a drug work better than it would have alone.

For example, antibiotics are well known for killing the friendly bacteria in your gut, often triggering a bout of diarrhea (or ongoing diarrhea that lasts after antibiotic treatment). It’s a sound idea to recolonize your GI tract with probiotics, both while using antibiotics and continuing after you finish the course. The two should be taken a few hours apart.

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[ healthy strategies ]

BY KELLI ANN WILSON

Celebrate National

Nutrition Month!

Global flavors take center stage

For more than four decades, the Academy of Nutrition and Dietetics has been spreading the message about good nutrition and living a healthy lifestyle through its annual March celebration of National Nutrition Month.

The theme of this year’s monthlong observance is “Celebrate a World of Flavors,” which aims to encourage healthy eating by highlighting healthy foods and traditional recipes from around the world.

“The theme Celebrate a World of Flavors gives every culture a place at the table. Celebrating the cultural heritage, traditions, and recipes from all people is a tasty way to nourish ourselves, learn about one another, and find appreciation in our diversity,” said registered dietitian nutritionist Libby Mills, MS, RDN, LND, a spokesperson for the Academy of Nutrition and Dietetics.

Week-by-week guide to National Nutrition Month: To make it easy to participate in this year’s National Nutrition Month, the Academy of Nutrition and Dietetics has provided suggestions for each week of the celebration: • Week One centers on choosing healthy foods from

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all the food groups, learning how to read nutrition labels, and showcasing your family’s cultural or traditional recipes.

• Week Two suggests working with a registered dietitian nutritionist (RDN) who can help you customize your meals to meet your unique health goals and nutritional needs.

• Week Three recommends learning to plan meals and snacks so you can make healthy choices whether you’re at home, school, or work. Choosing recipes and making a grocery list are great ways to get started.

• Week Four focuses on learning to create tasty, healthy meals at home by practicing your cooking and meal prep skills, trying new foods and flavors from around the globe, and sharing meals with friends and family.

Visit the Academy of Nutrition and Dietetics website, EatRight.org, to discover ways to enjoy healthy foods and flavors from around the globe, including Asian Indian, Chinese, Filipino, Latin American, and Middle Eastern cuisines. ● SELECTED SOURCES “Academy: Celebrate a world of flavors during National Nutrition Month,” 11/17/21; “National Nutrition Month 2022 weekly key messaging,” Academy of Nutrition and Dietetics, www.EatRight.org, 2022

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Personalize your plate No matter where in the world your favorite flavors come from, the Academy of Nutrition and Dietetics recommends following these guidelines to make sure you get the most nutrition out of every meal: • Fill half your plate with fruit and vegetables • Seek out whole-grain, instead of refined, flours in cereals, pastas, breads, and crackers • Choose lean protein like beans, lentils, eggs, and poultry • Replace full-fat dairy foods (milk, yogurt, cheese) with low-fat or fat-free versions SOURCE “Eat right with MyPlate,” Academy of Nutrition and Dietetics, www.EatRight.org, 2022

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BY TASTE FOR LIFE STAFF

brain boosters

foods and nutrients to improve brain health

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Are you feeling forgetful or having trouble focusing? Brain fog happens to the best of us, and occasional cognitive issues tend to come along with aging. But, there are some simple lifestyle hacks that can help you maintain your focus and sharpen your memory.

Brain food

Smart supplements

What you eat can make a difference in how well your brain functions. Here are a few of the foods that help keep your mind sharp.

In addition to a healthy diet rich in brain-boosting foods, there are some supplements that show promise for improving cognition, memory, and overall brain health.

Astaxanthin. This antioxidant has been linked to faster thinking, especially for those with mild cognitive impairment.

Curcumin. Another antioxidant nutrient with brain benefits, this anti-inflammatory component of the herb turmeric may help protect the brain by reducing the long-term, low-grade inflammation that contributes to cognitive decline.

Vitamin D. Research has shown that those with higher levels of vitamin D in their blood consistently retain the best verbal skills as they age. Their memory skills also show a slower rate of decline than those with lower vitamin D intake.

Vitamin B12. Essential for brain and nerve function, vitamin B12 may be helpful for staving off memory loss, bosting concentration, and lifting your mood.

Iron. Deficiencies in iron are linked to cognitive impairments, including reduced attention span and sensory perception, as well as some behavioral and emotional issues. Adequate iron intake may help to improve brain function.

Brain Boosting Foods How They Help

Cruciferous vegetables

Vegetables like broccoli, cabbage, kale, and spinach are rich in brainboosting nutrients including beta carotene, folate, vitamin K, and lutein.

Berries

Cherries and dark fruits like blackberries and blueberries offer anthocyanins and flavonoids that are good for brain health. Fresh, frozen, and dried berries all offer benefits.

Fish and seafood

Algae, fatty fish, and seafood, including bluefin tuna, herring, salmon, and sardines, are loaded with omega 3s that have been shown to improve memory.

Nuts

A great source of protein and healthy fats, nuts are the perfect brain-boosting snack. Research suggests that walnuts are especially good for improving cognition.

Tea and coffee

The caffeine in tea and coffee can give you a quick concentration boost, and studies show it may have longer-term benefits including improvements in mental function and memory formation.

Get moving!

Exercise plays an important role in brain health.

Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells.

Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day. ●

SELECTED SOURCES “4 types of foods to support memory” by Marisa Moore, Academy of Nutrition and Dietetics, www.EatRight.org, 3/20 • “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Advances in Nutrition, 3/18 • “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment . . .” by N. Ito et al., Journal of Alzheimer’s Disease, 2018 • “Exercise can boost your memory and thinking skills”; “Foods linked to better brainpower,” Healthbeat, www.health.Harvard.edu • “Health benefits of vitamin B12,” www.WebMD.com, 10/13/20 • “Iron deficiency, cognitive functions, and neurobehavioral disorders in children” by L. Pivina et al., Journal of Molecular Neuroscience, 5/19 • “Nutritional prevention of cognitive decline and dementia” by L.J. Dominguez and M. Barbagalio, Acta Biomedica, 6/7/18 • “The role of nutrition in Alzheimer’s disease”

by S. Śliwińska and M. Jeziorek, Roczniki Państwowego Zakładu Higieny (Annals of the National Institute of Hygiene), 2021 • “Vitamin D status and intakes and their association with cognitive trajectory . . .” by M.A. Beydoun et al., Journal of Clinical Endocrinology & Metabolism, 4/1/18

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MARCH 2022

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[ cook-at-home ]

BY EVA MILOTTE

your friendly freezer ready for service!

After a busy day, there’s nothing better than coming home to a meal that’s ready to heat up. It’s possible! By putting time aside over the weekend and making good use of your freezer, you can have ready-made dinners.

Freeze frame Our freezers are underused. Sure, they host a collection of frozen veggies, fruits, pizza, and fish sticks. But they are useful for so much more.

Batch cooking destined for the freezer is not only economical but also can save time. Making larger

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quantities of a dish doesn’t take much longer than making smaller serving amounts.

For quicker prep times, buy pre-shredded cheese, pre-chopped onion, and peeled whole garlic cloves.

But keep in mind how much you want to pay for the convenience of these items versus the time you’ll spend prepping them on your own.

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Here are some quick ideas for getting the most out of your freezer.  Before preparing meals for the

freezer, be sure your appliance is ready for the job. Clean it thoroughly. If there’s a buildup of ice, defrost it.  Make sure you have plenty of airtight, freezer-safe containers in various sizes. To get started, look for aluminum pans, tempered glass jars and pans, and 8-cup freezer-safe plastic containers.  Freezer bags are another option. Get bags in 1-gallon and 1-quart sizes that have strong seals rather than those with tie handles.  Don’t reuse plastic cottage cheese or yogurt containers.

They will not protect the food from freezing temperatures.  Stock up on seasonal specials and in-store promotions when looking to stock your freezer.

Frozen raw ingredients (chicken, fish, veggies) are often equal or better in quality than their fresh counterparts.  If a recipe calls for broccoli but asparagus is more affordable and in season, make the substitute. Instead of chicken or other animal protein sources, try lentils or beans in stews and braises. Be creative to prevent food waste and make the most use of the ingredients that are available.  Certain foods do not freeze well.

Avoid freezing temperatures with the following: lettuce, cucumbers, fried foods, raw potato, and mayonnaise.  Freeze baby food purées or sauces in ice cube trays. Pop the cubes out and place them in a freezer bag for later use.  Be sure to cool food completely before freezing it. Placing stillwarm items in the freezer can

raise the temperature of the freezer and cause items inside to thaw. This changes the texture and taste of those foods.  Never put hot foods in freezer bags. Let them cool. Hot food that comes into contact with plastic can leach chemicals into the food. Do not let food sit on the counter for more than two hours.  Clearly label and date items destined for the freezer. Use a permanent marker directly on freezer bags (before they’re filled!), or label with tape. List the item and the date of preparation.  To prevent ice crystals from forming in freezer bags, remove as much air as possible before sealing the bag. Consider double bagging to prevent leakage.  Take stock of what’s in your freezer. Regularly rotate items.

Bring older batches of food to the top or front of the freezer, so they can be used first.  Use plastic bins or baskets to organize similar food groups.

Clear plastic bins are an option that allows you to see what’s inside.  The ideal temperature for keeping food frozen is 0˚F (-18˚C). Most items will keep for approximately six months at these temperatures. If your freezer doesn’t get this cold, the food will keep for a shorter amount of time.  Always thaw frozen food in the refrigerator. It can take anywhere from 24 to 48 hours, depending on the item.  Place a plate under a defrosting item to catch leaks and condensation. ● SELECTED SOURCES Fix, Freeze, Feast by Kati Neville and Lindsay Ahrens ($18.95, Storey, 2018) • Freeze by Ruby Bell and Milly Bagot ($19.99, Mitchell Beazley, 2021)

Chickpea Tagine From the Taste for Life test kitchen 2 Tbsp olive oil 1 onion, minced 3 garlic cloves, minced 4 carrots, chopped into K-inch pieces 1 tsp ground cumin

40 min prep time Serves 4

1 tsp ground coriander 1 tsp ground cinnamon

K tsp ground ginger 1 (15 oz) can chickpeas, drained 2 c low-sodium vegetable broth 1 medium lemon, juiced

K c chopped dates K c chopped dried apricots Salt and freshly ground black pepper

¼ c slivered almonds, toasted Handful cilantro, chopped

1. Heat oil in a large pot over medium heat. Add onion and sauté for 5 minutes, stirring frequently.

2. Add garlic, carrots, cumin, coriander, cinnamon, and ginger and sauté for 3 minutes.

3. Add chickpeas, broth, lemon juice, dates, and apricots. Simmer over medium-low heat for 25 to 30 minutes, or until broth is almost completely absorbed and carrots are tender.

4. Season to taste with salt and pepper.

Before serving, garnish with slivered almonds and cilantro.

Kitchen Note: A tagine is a North African stew of vegetables, protein, and spices. Serve this recipe over brown rice or quinoa for a gluten-free dish. Serve with couscous for a more traditional option (note: couscous is not gluten free). To freeze, portion out the tagine into an ovenproof container.

Let cool, seal container, label, and date. Freeze. To reheat, preheat oven to 350˚. Uncover the ovenproof container, and then cover the container with aluminum foil. Place the container on a baking sheet in the center of the oven for 40 minutes, or until hot. Serve.

Per serving (tagine only): 455 Calories, 14 g Protein, 75 g Carbohydrates, 38 g Total sugars (0 g Added sugars), 16 g Fiber, 15 g Total fat (2 g sat), 615 mg Sodium, HHHHH Vitamin A, Folate, HHHH Phosphorus, HHH Vitamin B6, E, HH Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc, H Vitamin B1 (thiamine), B3 (niacin), C, Calcium

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[ healthy family ]

BY JANE EKLUND

relieve sinus symptoms Most of the time, sinuses are out of sight, out of mind. But when they’re inflamed, they can cause swelling, congestion, headache, facial pain, cough, toothache, and more. If you’re prone to sinus problems or are fighting a cold or allergies that could result in sinus blockage, there are easy steps you can take to keep things flowing.

The paranasal sinuses—four pairs of connected cavities in the bones around the nose—produce mucus that keeps the inside of the nose moisturized and deters pollutants, micro-organisms, and dust. When sinus passages are blocked, though, they can’t drain, which leads to an overgrowth of bacteria, infection, and an inflammatory response known as sinusitis.

The key to avoiding sinusitis is to keep nasal passages from clogging. There are several preventive measures that can help.

Soothe your sinuses The Harvard Women’s Health Watch calls nasal irrigation “one of the simplest, cheapest, and most effective ways to prevent and treat sinus problems.” Using a neti pot or a bulb syringe, irrigate your sinuses once or twice a day with a solution of two cups of water, a half teaspoon of baking soda, and a half teaspoon of non-iodized salt.

Organisms that are sometimes found in small amounts in tap water are safe for drinking because they are killed in stomach acid. But inhaled, bacteria, protozoa, and/or amoebas may stay alive in nasal passages and can cause serious infections. If you’re cleansing or moisturizing your nasal passages with a neti pot, spray bottle, or other device, it’s critical to follow guidelines from the Centers for Disease Control.

Follow any manufacturer’s instructions; wash, dry, and air the device between uses; and use only 28

• Distilled or sterile water that you’ve purchased in a store.

• Water that’s been boiled for three to five minutes and then cooled until it’s lukewarm.

• Water that’s been processed with a filter designed to trap infectious organisms.

Foods to fight inflammation Sinus problems are caused by inflammation, so eating an anti-inflammatory diet can keep them at bay. Avoid processed sugar, gluten, foods high in saturated fat, refined carbohydrates, and excess omega-6 fatty acids from processed foods.

Instead, focus on foods that contain antioxidants or omega 3s. That includes oily fish, tart cherries, citrus, berries, and other fruit, avocados, green vegetables, beans, green tea, and spices including turmeric, ginger, basil, and cayenne pepper.

If you have a chronic or recurring case of sinusitis, or if your symptoms are severe and continue for more than a week, see a healthcare practitioner. ● SELECTED SOURCES “Acupressure points for sinus problems & nasal congestion” by Michael Reed Gach, http://acupressure.com • “Consumer updates: Is rinsing your sinuses with neti pots safe?” www.FDA.gov • “A guide to natural ways to alleviate allergy and sinusitis symptoms” by Shannon Wongvibulsin, UCLA Center for East-West Medicine • “Improve your sinuses today: What to eat to avoid inflammation,” Pacific College of Oriental Medicine, www.PacificCollege.edu, 9/10/17 • “The potential for topical probiotic treatment of chronic rhinosinusitis, a personal perspective” by Anders U. Cervin, Frontiers in Cellular and Infection Microbiology, 1/12/18 • “Sinus conditions & treatments,” www.Cedars-Sinai. org • “What to do about sinusitis,” Harvard Women’s Health Watch, 4/2/18

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Lifestyle tips When possible, keep the thermostat turned down. Heat will dry out your nostrils, meaning mucus won’t clear as easily. If you can, put on a sweater rather than turning up the heat. Make your house an irritant-free zone by banishing cigarette smoke, harsh cleaning products, hairspray, and anything else that produces strong fumes. Ventilate your house well to clear stale air.

Drink plenty of water—at least a quart a day. Inhale steam in the shower to keep your nostrils moist.

Humidify your bedroom, making sure the humidifier is regularly cleaned.

Sleep with an extra pillow to elevate your head and promote sinus drainage. Be gentle with your nose; blow one nostril at a time. Use decongestants sparingly.

The UCLA Center for East-West Medicine recommends acupressure to ease symptoms stemming from seasonal allergies and sinusitis. With fingers or thumbs, apply gentle pressure for two to three minutes on the B2 acupressure points—you’ll find them in the indentation of your upper eye sockets, where the bridge of the nose meets the ridge of the eyebrows. To open up the sinuses in your cheeks, put pressure on the LI20 and ST3 points. They are located beside your nostrils, just below your cheekbones.

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[ just for kids ]

grocery store

scavenger hunt See how many of these items you can find!

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Avocado

Apple

Banana

Basket

Bread

Broccoli

Carrot

Dish Soap

Eggs

Milk

Shopping Cart

Yogurt

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