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Celebrate Earth Day Lunds & Byerlys Organic Farming Transition Grant awarded to lucky local farms!

Read more on pages 16 & 17.

Earth Day tips Meat alternatives

C O M P L I M E N TA RY

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DIY facial masks

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[ nutrition plus ] Calcium

FOOD SOURCES

calcium Vital for strong bones and teeth and for healthy gums, calcium also helps maintain a regular heartbeat and helps transmit nerve impulses. It’s needed for muscle growth and contraction, and to prevent muscle cramps. It also plays a part in healthy cholesterol levels and cardiovascular health, and helps prevent bone loss associated with osteoporosis. Calcium’s functions are so important that the body will demineralize bone to maintain normal levels of this mineral when intake is inadequate.

Who needs more?

Nutritionists recommend getting calcium from foods because they provide other nutrients that help the body use calcium effectively. It’s easy to find food sources, but some people may need calcium supplements. If you’re a female athlete, a woman in menopause, or a heavy exerciser, you may need more. Female athletes and menopausal women have lower estrogen levels, and estrogen protects the bones by promoting calcium deposition. And while strenuous exercise can hinder calcium uptake, moderate exercise bolsters it. In addition, a diet high in protein, fat, refined grains, sugar, excess salt, and alcoholic or soft drinks results in increased excretion of this mineral. ● SELECTED SOURCES “Calcium,” Linus Pauling Institute at Oregon State University, http://lpi.oregonstate.edu, 8/4/15 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)

Food

Serving Size

Calcium (mg)

Tofu, calcium set

K cup

434

Yogurt

8 oz

415

Cheddar cheese

1.5 oz

303

Milk

8 oz

300

White beans

K cup, cooked

81

Bok choy

K cup, cooked

79

Kale

K cup, cooked

47

Broccoli

K cup, cooked

31

RECOMMENDED DIETARY ALLOWANCE (RDA) Life Stage

Age

Males (mg/day)

Females (mg/day)

Infants*

0–6 months

200 (AI)

200 (AI)

7–12 months

260 (AI)

260 (AI)

1–3 years

700

700

4–8 years

1,000

1,000

9–13 years

1,300

1,300

14–18 years

1,300

1,300

19–50

1,000

1,000

51–70

1,000

1,200

71 and older

1,200

1,200

Children

Adults

* AI—adequate daily intake level (no RDA has been set)

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[ contents ]

april 6 health front Teach kids to love veggies • Kale cousins see popularity boost • Yoga may ease back pain • More

10 going meatless Tasty, plant-based recipes.

14 pamper your pet Natural healthcare for older dogs.

18 earth day tips Small changes, big impact.

22 meals in minutes Easy nutrient-rich smoothies.

26 looking good Facial masks you can make at home.

30 quick tips

7 11 featured recipe LENTIL, CHICKPEA, CHEDDAR AND ONION BURGERS

26

Keep UTI-causing bacteria at bay.

31 market gourmet Boost flavor with roasted garlic.

© TARA FISHER 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 MANAGING EDITOR

We’re recycling so you can recycle!

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

In an effort to remain stewards of the earth and the many wonderful communities we serve, we’re working in partnership with several Minnesota counties to ensure our waste management programs are sustainable.

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190)

All 26 of our stores participate in a food rescue program through Second Harvest Heartland. Last year, Lunds & Byerlys saved tons of food from the waste stream by donating 1.8 million meals to help feed local families.

We’ve also added ‘organic waste’ bins at some of our stores. This allows us to collect food scraps that will be composted and eventually used to grow more food. This is just one of the many ways we’re committed to bringing sustainable waste management options to our customers.

WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 978-255-2062 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

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

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 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.

Recycling Tips

Printed in the US on partially recycled paper.

• Choose rechargeable batteries • Invest in reusable bags • Donate older electronic devices • Compost organic materials (yard waste and food scraps) Source: www.EPA.gov

4

For more health and wellness resources visit

A NOTE ON RECIPES

Recipes are analyzed by Anna Kanianthra, MS, LD. 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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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HUGE DEALS Enjoy our Buyers’ Best Deals!

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[ health front ]

NEWS THAT’S GOOD FOR YOU

kids v. veggies

Eating vegetables could make your kids follow suit, according to nutrition expert Richard Rosenkranz, PhD. From very young ages, children start to watch their parents and follow their actions.

If you’re not eating vegetables, chances are your kids won’t either.

“Babies start to think, ‘Why does he keep putting this stuff in front of me, but he never eats it?’” said Dr. Rosenkranz, who teaches at Kansas State University. He suggests having children help with food preparation by the time they’re in kindergarten in addition to having them choose foods at the store.

Start with sweeter vegetables like corn and carrots.

For children in early school grades, cutting and arranging fresh vegetables into smiley faces or animals will encourage them to eat them. When it comes to teenagers, making things easy is key.

Put out a vegetable platter for when they get home from school or leave grab-and-go vegetables in the fridge.

SOURCE “Winning the Veggie Wars with Kids,” https://MedlinePlus.gov, 2/10/17

green with envy

Kale has competition for “coolest vegetable on the block,” according to Consumer Reports “On Health.” Cousins of kale—including bok choy, broccoli, Brussels sprouts, and cauliflower—are also growing in popularity.

“Cruciferous vegetables are among the most nutritious because they are rich in several vitamins and minerals, plus they contain unique disease-fighting compounds,” said dietitian Maxine Siegel, head of the company’s food-testing department.

A study in the Annals of Oncology found that adding one serving per week of cruciferous vegetables significantly lowered the risks of breast, colon, kidney, and other cancers.

SOURCE “Move Over, Kale,” Consumer Reports “On Health,” 2/17

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back pain? consider yoga About 80 percent of Americans will have back pain sometime during their lives, and treatments can be frustrating and expensive. A new analysis of a dozen studies determined that yoga can offer relief.

“For some patients suffering from chronic non-specific low back pain, yoga may be worth considering as a form of treatment,” said researcher L. Susan Wieland, PhD, of the University of Maryland. Participants showed small reductions in pain and small to moderate improvements in back function from yoga practice.

SOURCE “Low Back Pain? Relax, Breathe, and Try Yoga” by Robert Preidt, HealthDay, 2/10/17

fiber may ease gout pain simple swaps improve health If you’re dealing with the painful inflammation of gout, increasing your fiber intake may help.

A new study found that fiber can trigger microorganisms in the gut to produce short-chain fatty acids, which in turn ease inflammation specific to gout.

SOURCE “High Fiber Diets May Alleviate Inflammation Caused

by Gout,” Federation of American Societies for Experimental Biology, 1/4/17

Swapping a small amount of calories from carbohydrates or saturated fat for healthier unsaturated fats could lower your risks for heart disease and Type 2 diabetes. A study from Cambridge University found that exchanging a slice of white bread for a quarter of an avocado was enough to produce a positive change over time. Eating a tablespoon of peanut butter instead of an ounce of cheese per day produced similar results.

SOURCE “Want Better Blood Sugar? Swap Carbs for Fats,” PLOS Medicine via Consumer Reports “On Health,” 11/16

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City Girl Coffee City Girl Coffee is not just a cute company with cool colors and a chic look. It is a sustainable and responsible coffee company working to bring awareness and equality to the women of the coffee industry. City Girl sources as much of its coffee as possible from small, women owned or managed farms and co-operatives, and gives a portion of every sale back to the organizations that support the success of women in their country of origin.

Headquartered and freshly roasted right in Duluth!

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R.W. Knudsen Family Juices R.W. Knudsen Family offers an orchard of organic and natural juices, made with uncompromising standards.

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BY LISA FABIAN

going meatless alternative sources of protein

If you’d like to include more plant-based meals in your diet, there’s a wealth of meat-free alternatives to choose from.

Featuring everything from tofu and lentils to beans and grains, these recipes are tasty and nutritious.

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Quinoa and Navy Bean Salad From MeatLess: Transform the Way You Eat and Live—One Meal at a Time by Kristie Middleton ($27, Da Capo Lifelong Books, 2017)

1 c water L c dry quinoa 1 Tbsp fresh lime juice 1 tsp ground cumin 1 tsp ground coriander 1 Tbsp finely chopped fresh cilantro, plus additional for garnish 2 Tbsp minced green onions

1. Bring 1 cup of water to a boil in a saucepan. Add quinoa, cover, and simmer about 10 to 15 minutes until all water is absorbed. Fluff with a fork. Cool 15 minutes.

2. Meanwhile, in a large bowl, combine lime juice, cumin, coriander, cilantro, and green onions. Stir in beans, tomatoes, bell pepper, and chilies.

3. Add cooled quinoa, mix well, and season with salt and pepper to taste.

35 min prep time serves 2

2 c cooked navy beans or 1 (15 oz) can, drained

4. Garnish with chopped, fresh cilantro.

2 c diced tomatoes or 1 (15 oz) can, drained

tein-rich quinoa and navy beans to create a refreshing, yet filling dish. Don’t like navy beans? Don’t worry: You can use any kind of bean you like. The lime juice adds tang to the subtle heat of the chilies while the cilantro and cumin provide Latin flavors. Enjoy it warm or cold—the choice is yours!

1 c diced red bell pepper 2 tsp minced fresh (or canned) green chilies Salt and black pepper to taste

Kitchen Note: This gluten-free salad combines pro-

Per serving: 212 Calories, 11 g Protein, 40 g Carbohydrates, 13 g Fiber, 2 g Total fat (1 g poly), 11 mg Sodium, ★★★★★ Vitamin C, Manganese, ★★★★ Copper, ★★★ Folate, Phosphorus, ★★ Vitamin B1 (thiamine), B6, Iron, Magnesium, Zinc, ★ Vitamin A, B2 (riboflavin), B3 (niacin), E, K, Biotin, Pantothenic acid, Molybdenum, Potassium

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© TARA FISHER

35 min prep time serves 6

Lentil, Chickpea, Cheddar, and Onion Burgers From The Meat Free Monday Cookbook edited by Annie Rigg with a foreword by Paul, Mary, and Stella McCartney ($22.95, Kyle Books, 2016)

3 Tbsp olive oil, divided

TO SERVE

1 large onion, chopped

Burger buns

2 cloves garlic, minced

Shredded lettuce

1 tsp ground cumin

Sliced tomatoes

N tsp cayenne pepper

Sliced red onions

1 (14 oz) can lentils, drained and rinsed

Sliced avocados

1 (14 oz) can chickpeas, drained and rinsed

Ketchup

1 Tbsp tahini paste 2 Tbsp freshly chopped parsley 1 large organic egg, beaten 2 c fresh breadcrumbs 1 c grated Cheddar or Gruyère cheese 1 c feta cheese, crumbled Salt and freshly ground black pepper All-purpose flour, for dusting

Sour cream Mayonnaise Pickles and relishes

1. Heat 1 tablespoon of the oil in a frying pan. Add onion, and cook over medium heat until tender but not colored. Add garlic, cumin, and cayenne, and cook for another 30 seconds. Remove from heat.

2. Put lentils and chickpeas into the bowl of a food processor and pulse until coarsely chopped.

3. Add onion mixture, tahini paste, and parsley, and pulse again until combined and nearly smooth. Spoon into a large bowl and add beaten egg, breadcrumbs, and both cheeses. Mix using your hands and season well with salt and freshly ground black pepper.

4. Shape mixture into 6 patties and lightly dust in flour. Heat remaining 2 tablespoons of oil in a large frying pan, slide burgers into pan, and cook until golden brown on both sides.

5. Serve in toasted buns with lettuce, tomatoes, red onions, and avocados, and a spoon of sour cream, ketchup, or mayonnaise, and pickles of your choice.

Per serving (without buns or toppings): 509 Calories, 21 g Protein, 52 g Carbohydrates, 10 g Fiber, 24 g Total fat (9 g sat, 8 g mono, 2 g poly), 504 mg Sodium, ★★★★ Folate, Manganese, ★★★ Calcium, Phosphorus, ★★ Vitamin B3 (niacin), B6, Iron, ★ Vitamin A, Vitamin B1 (thiamine), B2 (riboflavin), C, Copper, Magnesium, Potassium, Selenium, Zinc

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Earth Friendly ECOS Laundry Detergent Ecos is a 100% biodegradable, plant-based, ultraconcentrated laundry detergent that is color-safe and contains a natural soy fabric softener. The pH neutral, non-irritating formula is safe for even the most sensitive skin and guarantees clothes won’t wear out.

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Jacob’s Raw Kraut Jacob’s Raw makes the health (and taste) benefits of raw, fermented vegetables available to everyone, so you can easily fit them into a daily diet. They believe in organic ingredients, raw veggie nutrition and natural fermentation.

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BY KELLI ANN WILSON

pamper your pet keep older dogs in top shape with these natural solutions

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They don’t call the dog “man’s best friend” for nothing—a pet can be a source of joy, comfort, and true friendship. For many animal lovers, pets are part of the family. And, just as with our human family members, aging can take its toll on the health of our pets.

By the time a large dog reaches the age of six, he is well into middle age, while smaller dogs are considered geriatric at the age of seven.

Older pets tend to experience many of the same chronic diseases that affect us as we age: cancer, diabetes, heart disease, liver and kidney disease, joint pain, and weakness.

The key to keeping pets healthy and youthful is the same advice your doctor might give you—eat well and exercise. Thankfully, there are great natural solutions to relieve the pain and discomfort associated with aging. Here are some common pet health concerns and ways to relieve symptoms naturally. ♦ Arthritis: Older dogs, especially larger breeds, are prone to joint pain. An animal with arthritis might have a harder time sitting or standing, or be reluctant to jump, run, or climb stairs. Glucosamine and chondroitin supplements help decrease inflammation and heal damaged cartilage, but they do take time to work (four to six weeks) and, once pets stop taking them, new cartilage will begin to degenerate fairly quickly. Omega-3 fatty acids are also great for relieving symptoms of arthritis in pets. Salmon has anti-inflammatory properties; sweet potatoes, butternut squash, and pumpkin may also be beneficial. ♦ Heart Disease: Coenzyme Q10 (CoQ10) supplements can help with cell growth and repair, and increase the flow of oxygen. CoQ10 is an antioxidant, produced naturally in the body, and can slow the progression of heart disease in dogs. It has also been shown to boost energy, improve circulation, and help dogs reach a healthy weight. Omega-3 fatty acids from fish oil, flax seeds, and legumes may also benefit animals at risk of heart disease. Potassium-rich foods like potatoes and spinach help balance out the low-sodium diet recommended for dogs with heart disease. ♦ Kidney Disease: One in four dogs may experience kidney failure, but it can be reversible. To ensure optimal kidney health, make sure your pet always has a source of fresh water. Lightly steamed or grated raw vegetables are also good sources of hydration. A diet low in protein, fat, and sodium may be helpful.

Always consult with your veterinarian before introducing herbs and supplements to your pet’s diet. ● SELECTED SOURCES • The Everything Natural Health for Dogs Book by Elaine Waldorf Gewirtz with Jordan Herod Nuccio, DVM, CVA ($15.95, Adams Media, 2009) • Feed Your Best Friend Better

by RickWoodford ($16.99, Andrews McMeel Publishing, 2012) • “Senior Pet Care (FAQ),” American Veterinary Medical Association, www.avma.org

You Are What (You Both) Eat Lots of foods that are good for you are good for your dog too!

Here are some healthy treats perfect for sharing: Apples

Oranges

Bananas

Parsley

Broccoli

Peanut Butter

Bell peppers

Potatoes

Carrots

Rice (brown)

Green beans

Snap peas

Eggs

Tomatoes

Melons

Yogurt

Oats

Did You Know?

Adequate hydration helps maintain a healthy urinary tract. It also means more bathroom breaks.

Medium- to large-sized dogs need to urinate every three to four hours—longer stretches can compromise bladder muscle tone and lead to chronic problems. Make sure your dog has the opportunity to relieve itself outside regularly.

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Growing Local Organic Agriculture, Together Lunds & Byerlys helps farmers on the road to organic farming Our country’s demand for organic food continues to rise at a dramatic rate as more and more of us are seeking foods produced by organic family farmers who work in harmony with nature without the use of antibiotics, synthetic hormones, pesticides or genetically modified organisms (GMOs). As demand rises, so does the need for organic farms.

Converting a farm from conventional to organic is no easy task and often presents a financial hardship to the farmers. They have to stop conventional production and work the land according to organic regulations for three years before they can become a USDA-certified organic farm.

In an effort to support farmers during the difficult transition period we have established the Lunds & Byerlys Organic Farming Transition Grant. This grant supports local farms committed to converting their conventional farm to organic.

Last year we partnered with Organic Valley, the 16

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nation’s largest organic farmer cooperative, and they matched our $6,500 donation to a local dairy farm. We awarded our first $13,000 grant to the Steve Reuter Farm in Stillwater.

The Reuter Farm is a third-generation family farm with Steve’s grandparents, parents and uncle operating the 55-acre farm since 1934.

Today, the family milks about 50 cows, the majority of which are Holsteins.

While visiting the farm we got an up-close look at the farm and the Reuter family’s passion for farming in a way that respects the cows and the land. “We pasture our cows in open fields the old-fashioned way,” Steve said. “Given we were already 80 percent of the way toward organic farming, it was a natural next step for us to go all the way and become a certified organic farm.”

Steve used the $13,000 Lunds & Byerlys Organic Farming Transition Grant to improve his family’s farm. “This will be a big help, no doubt about it. We used some of the money to purchase a rotary hoe to help with growing organic corn to feed the cows. We also plan to build more fencing to expand the space for our

For more information visit: www.lundsandbyerlys.com/nourish

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cows to be on pasture, and it will help offset some of the organic certification fees.� Steve said.

The Lunds & Byerlys Organic Farming Transition Grant will help grow the organic landscape in the Midwest by providing the necessary support our local farmers need to be certified organic. This year we are looking at awarding two grants! One to a local transitioning dairy farm, and one to a local transitioning produce farm.

by Bea James, Director of Nourish

Visit us this Earth Day on April 22 to sample Organic Valley cheeses. And if you have any Organic Valley items in your shopping cart, you might be one of the lucky ones to have ALL items in your shopping cart paid for complements of a couple surprise visits from an Organic Valley farmer! You never know if you might be at a lucky store with an Organic Valley farmer!

25% OFF Organic Valley Cheese Select Varieties

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BY TASTE FOR LIFE STAFF

small changes, big impact April is Earth Day month, a time when we find ourselves reflecting on our choices and how they affect the world at large.

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Some choices boast big environmental benefits, like installing solar panels or buying a hybrid vehicle. But small changes can have powerful results too. Here are some easy and inexpensive ways to make the most of your Earth Day momentum.

Let There Be Light!

Swapping out older bulbs is a boon to the environment and your budget. An LED bulb uses just 10 watts of electricity to produce the same amount of light as its 60-watt incandescent counterpart. LED bulbs can last up to 25 times longer than incandescent bulbs, saving you 100 dollars or more over the lifetime of the bulb.

But Not Too Much Light …

Today’s digital TVs often have a feature called Automatic Brightness Control (ABC) that allows the screen’s brightness to adjust to the light levels of the room it’s in. Instead of allowing your TV to glow at 100 percent capacity, enable the ABC feature to ensure that your TV will use only the amount of power necessary to give you an enjoyable viewing experience.

You’ll also want to make sure that all unnecessary lights are turned off before you leave the house for the day. Being mindful to flip the switch will save energy and help your bulbs last longer.

Watch Your E-waste Millions of tons of consumer electronics are dumped into our landfills every year, or shipped to developing countries that lack proper regulations regarding worker safety. Instead of tossing broken or obsolete electronics in the trash, take the time to find a certified E-Steward that will dispose of them responsibly.

If you have electronics, like tablets or computers, that are still functional but are no longer needed, consider donating them to a school.

Be Prudent with Paper Paper bills and notices can pile up, and most of them end up being thrown away or recycled. Many companies now offer e-billing options to cut back on needless printing. If you need a copy of a bill for your records, simply download it to your hard drive, or email it to yourself.

If you must print, make sure to choose your printer’s double-sided feature (if available)—you’ll use half as much paper. To keep printed materials in order, choose paper clips, which are reusable, over staples.

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Take Charge In Your Community Get friends and family on board with your efforts by organizing a recycling drive in your neighborhood or local school. The usual suspects—glass, plastic, newspapers, and books—can be collected and transported to your recycling center.

Start a composting program in your community.

Designate an area of your lawn or a shared common area to collect organic waste. The resulting compost can be used to enrich local gardens, or sold to benefit charities.

Clean the Green Way Today’s detergents and washing machines are optimized for use with cold water. Washing clothes in cold water keeps up to 15 gallons of water from being heated per load. Using the fastest spin cycle saves energy in the washer and the dryer—the fastspun clothes dry faster.

Swap out throwaway mops, rags, and sponges for resuable ones, and only use as much cleaning product as you need to do the job. Avoid toxic ingredients in home cleaning products or, better yet, make your own. A great all-purpose scrub can be made by mixing equal parts natural dish soap and baking soda with a bit of water. To boost your mood while you clean, add a few drops of your favorite essential oil to the mix.

Shop Sensibly Americans waste tons of food. Somewhere between 25 and 40 percent of the food we buy ends up in the landfill. To avoid over-buying, make a list and stick to it. Avoid making impulse buys, which might happen if you shop while hungry. Cook creatively: Freeze what you don’t need and find ways to repurpose leftovers into new dishes.

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Whenever possible, choose reusable bags over plastic ones destined for the dump. Many stores have resuable bags available for purchase. In some states, the initial investment will pay for itself: Stores in some states are now charging customers five to 10 cents apiece for throwaway plastic bags.

Try to consolidate your shopping trips. Called “trip chaining,” combining as many errands as possible into one trip is both challenging and rewarding. It might take some extra time to organize, but planning ahead and grouping errands by location will save you money on gas and reduce your carbon emissions.

Make It Personal Walking and biking, instead of driving, is healthy for you and the planet. Getting yourself from point A to point B under your own power cuts down on emissions and gets your heart pumping. Some cities even have bike share programs to help you get where you need to go, sometimes for free (though some programs do charge a fee).

Whenever possible, choose tap water over bottled. Americans drink an average of 34 gallons of bottled water a year, and that habit comes at a price: $13 billion, to be exact, which is the estimated amount of money spent annually on bottled water.

Concerned about safety? The Environmental Protection Agency insists that tap water is safe. In fact, some bottled waters are nothing more than filtered tap water. If you need to take your water on-the-go, invest in a reusable water bottle. ● SELECTED SOURCES “9 Easy Earth Day Tips You Won’t Find Anywhere Else” by Noah Horowitz, www.HuffingtonPost.com, 4/15/15 • “10 All-Natural, DIY Cleaners to Scrub Every Inch of Your Home”

by Stephanie Sisco, www.RealSimple.com • “10 Super Easy Practices That Are Good for the Earth—and Your Budget” by Brad Tuttle, www.Time.com, 4/21/15 • “Reducing Waste: What You Can Do,” Environmental Protection Agency, www.EPA.gov

2017

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LITTLE FISH, BIG

With 12g protein and an average of 1,190mg EPA and DHA Omega 3 per serving, these sustainably caught sardines add a one-two punch of nutrition and great taste to any salad, sandwich or pasta dish. Work these tasty little fish into your diet and reap BIG nutritional benefits!

MANUFACTURER’S COUPON | EXPIRES 12/31/17 | DO NOT DOUBLE

WILDLY GOOD is a registered trademark of Wild Planet Foods, Inc.

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[ meals in minutes ]

BY EVA MILOTTE

super smoothies easy blended beverages

For a healthy breakfast or snack, smoothies are a great choice. They provide an easy way to get more fruit and vegetables into your diet; flavor combinations are endless. Here are some ideas to get you started.

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CHOCOLATE MINT

Almond milk

Bibb lettuce

TROPICAL TREAT

Melted dark chocolate

Banana

Mint leaves

GET YOUR GREENS

Coconut water

Baby spinach leaves

Celery

BANANA NUT

Almond milk

Bananas

Cocoa powder

Almond butter

Mango

Banana

Pineapple

Honey

How to Make the Best Smoothies

Plain Greek yogurt

Cucumber

Coconut milk beverage

Honey

• For the smoothest smoothies, add liquids to the blender first. Then add any powders (protein, cocoa). Cover with soft items (berries, avocados, bananas, cucumbers). Hard foods come next (frozen fruits, raw vegetables). Last, add ice, if desired.

• Does your smoothie need more flavor? Add one or more of the following: extracts (almond, mint, vanilla); fresh citrus zest; fresh herbs (mint, basil, parsley, cilantro); ground spices (clove, nutmeg, ginger, cardamom, cinnamon); lemon, orange or lime juice; unsweetened cocoa powder.

• For easy cleanup, immediately rinse the blender canister with warm water. Then fill it halfway with warm water and add two very small drops of dish soap.

Place the canister (with lid on!) back on the blender base and blend for 30 seconds. Remove canister and rinse to remove any soapy residue.

SELECTED SOURCES The Blender Girl Smoothies by Tess Masters ($16, Ten Speed Press, 2015) • Simple Green Smoothies by Jen Hansard and Jadah Sellner ($24.99, Rodale, 2015)

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Lifeway Supplements & ProBugs Bites Lifeway offers probiotic cultures for all ages! Lifeway ProBugs Bites are kefir melts packed with 10 live and active probiotics that quickly dissolve in baby’s mouth, making them the safe and healthy option for children beginning to feed themselves. For adults, new Lifeway Probiotics capsules offer a convenient way to get your daily dose of probiotics at home, at work or even on the road.

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Seventh Generation Natural Dish Liquid & Liquid Laundry Detergent Every time you use a Seventh Generation product you are making a difference by saving natural resources, reducing pollution, and making the world a better place for this and the next seven generations. Our laundry detergents and natural dish liquids are tough on stains and dirty dishes, but gentle on your clothes, your hands and the earth.

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[ looking good ]

BY KELLI ANN WILSON

DIY facial masks get that fresh spa glow —at home

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Your face is the first thing most people see, so you want it to make a good first impression. Lack of sleep, stress, and poor eating habits can all contribute to a lackluster complexion. However, you don’t need to make a special trip to the spa to get a healthy glow—facial masks are easy to make and often use ingredients you already have on hand. Here are some DIY skin fixes to try.

Getting started

Always thoroughly wash and dry any bowls, whisks, and other tools you’ll be using. Make sure you gather the ingredients you need ahead of time, and always use exact measurements. If you swap out ingredients, the recipe might not work as well. When working with fresh produce or other perishable ingredients, be sure to use the mixture promptly—most masks can’t be stored for later use. Store any essential oils in dark or opaque glass bottles so their therapeutic qualities won’t be damaged by light exposure. Before applying a facial mask, be sure to remove any makeup and rinse skin thoroughly. It can also be helpful to exfoliate.

Skin type 101 The type of mask you need depends on the type of skin you have. Generally, skin types fall into one of four categories:

oily, dry, normal, or combination. Oily skin is prone to breakouts and can appear shiny. Dry skin peels and flakes, and is disposed to redness. Normal skin looks healthy, being somewhat oilier during adolescence and then drying some with age. Combination skin is exactly what it sounds like: Aspects of both oily and dry skin are present, and the driest areas are usually the cheeks, neck, and the skin around the eyes and mouth.

Winning combos Oily skin: Blend half of a medium-sized cucumber with one tablespoon of honey and enough kaolin clay to create a paste (start with a teaspoon and add more, as necessary). Apply the mixture to your face and leave it on for 20 minutes, then wipe clean with warm water and a washcloth. This mask is especially helpful for blemished skin. Kaolin is a fine-grain white clay that is used to reduce oil on skin.

Dry skin: Combine one mashed banana with about a tablespoon of honey and mix until it forms a paste.

Apply paste to face, wait 10 to 15 minutes, and rinse well. Honey moisturizes and softens dry skin, and also has healing properties.

Normal or combination skin: Whisk together one egg yolk and three tablespoons of olive oil, then top with a squeeze of lemon juice. Spread the mixture on face, let sit for 20 minutes, and rinse with warm water.

This mixture is similar to mayonnaise—egg yolks nourish skin while lemon juice reduces the damage caused by soaps. ● SELECTED SOURCES “5 Natural Face Mask Recipes” by Katie Wells, www.WellnessMama.com, 12/30/16 • “12 One-Ingredient Face Masks for Perfect Skin,” Carly Dolan, ed., www.Bembu.com • The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016) • Spa by Andrew McCloud ($12.95, Chronicle Books, 2004)

All-in-one masks You can make many masks with just one ingredient. Try any of the following for a fast and easy skin pick-me-up:

avocado

banana

egg whites (or yolks)

honey

lemon

oatmeal

olive oil

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it’s not enough to be natural... it also has to work. vegan | sulfate free | paraben free | cruelty free

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[ quick tips ]

BY VICTORIA DOLBY TOEWS, MPH

natural relief from UTI how to keep bacteria at bay

Although anyone can get a bladder infection, women are much more frequent sufferers due to the biological fact of a shorter urethra that provides easier access for E. coli, the main bacterial culprit, to migrate to the bladder. About half of all women will experience at least one bladder infection—the technical name is urinary tract infection (UTI)—in her life.

Relying on natural ways to keep UTI-causing bacteria from gaining a foothold along the bladder wall goes a long way to stopping future infections.

Cranberry juice is a timehonored tool in fighting off UTI recurrences, but there are other natural remedies to consider.

Hibiscus is known as a fruity addition to herbal tea (often found in “zinger” type teas).

When used as a supplement, hibiscus might keep you healthier. This herb has anti-adhesive properties, which prevent bacteria from adhering to the bladder. With this adhesive process thwarted, bacteria are unable to colonize and cause an infection.

Voila, UTI avoided.

For women who find that bladder infections keep occurring, probiotic bacteria offer hope. Because beneficial bacteria such as Lactobacillus grow in colonies, they are able to form a barrier that physically bars E. coli and other harmful bacteria from migrating into the bladder.

Vitamin E supplements, when added to antibiotic treatment, offer benefits. A recent study showed that those taking vitamin E felt better sooner since they experienced less urinary frequency, dribbling, and that dreaded sense of urgency compared to women who did not receive the supplement. ●

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Effectiveness of an Association of a Cranberry Dry Extract, D-Mannose, and the Two Microorganisms Lactobacillus plantarum LP01 and Lactobacillus paracasei LPC09 in Women Affected by Cystitis . . .” by F. Vicariotto, J Clin Gastroenterol, 2014 • “Exploring the Effect and Mechanism of Hibiscus sabdariffa on Urinary Tract Infection . . .” by S.T. Chou et al., J Ethnopharmacol, 2016 • “Lactobacillus for Preventing Recurrent Urinary Tract Infections . . .” by P.M. Grin et al., Can J Urol, 2/13 • “Probiotics in Preventing Recurrent Urinary Tract Infections in Women” by A.H. Chisholm, Urol Nurs, 2015 • “Vitamin E as Adjuvant Treatment for Urinary Tract Infection . . .” by P. Yousefichaijan et al., Iran J Kidney Dis, 2015

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[ market gourmet ] Garlic

Roasted Garlic From the TasteforLife test kitchen

1 whole garlic bulb Olive oil

1. Preheat oven to 350°.

2. Peel away most (but not all) of bulb’s papery outer layers. Using a sharp knife, cut approximately N inch off top of bulb so cloves are exposed.

1 hour

3. Drizzle a few teaspoons of oil over bulb. Loosely wrap bulb in a piece of aluminum foil.

prep time

makes 1 roasted bulb

4. Roast for 50 minutes to 1 hour.

Garlic is done when cloves in center are soft when pierced with a knife.

5. Let garlic cool. Remove cloves by pressing on the bottom of each and pushing it free of its papery exterior. Refrigerate any leftovers for up to 2 weeks, or freeze for up to 3 months.

Kitchen Note: You can roast more than one bulb at a time. After drizzling with oil, enclose them in the foil packet together and roast.

glorious garlic it’s time for a roast!

An easy technique, roasting garlic mellows its sharp flavor.

The cloves become buttery soft and golden brown, and easily slip out of their skins with no peeling.

Taking only minutes to prep, the hardest part of roasting garlic is deciding what to do with it. Here are some tasty ideas.

■ Mix into mashed potatoes.

■ Add to your favorite salsa or hummus.

■ Spread on crusty bread or crackers.

■ Combine with mayonnaise or mustard for topping sandwiches.

■ Add to soups and stews.

■ Rub onto chicken before roasting.

■ Spread on pizza dough before adding sauce and toppings.

■ Add to a bowl of fresh steamed green beans.

■ Add to ground meat before forming patties. ● SOURCE “Roasted Garlic (and 25 Things To Do With It)” by Kristy Bernardo, www.TheWickedNoodle.com, 6/9/14

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Annie’s Homegrown Annie’s is a company built on an ever-deepening commitment to bettering the world. This commitment began day one with natural ingredients. Today we continue to advance that commitment by supporting organic and sustainable farming. When you eat organic food, you are caring not only for your family’s health and wellness, but for that of the planet and everybody on it. Together, we’re making an impact.

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