SweetToast Potato
Celebrate Earth Day with our Responsibly Sourced Seafood program. See more on pages 4 and 16
Smoothies galore
living nourish
Help for spring allergies
EAT THE R AINBOW
Eat a variety of colorful foods every day
COMPLIMENTARY
APRIL 2018
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Edition of Taste for Life
®
Seasonal bowl recipes
3/8/18 4:34 PM
[ nutrition plus ] Omega 3s
Omega 3s There are three important omega-3 fatty acids. Alpha linolenic acid, or ALA, is found in plant oils and is readily available in walnuts and flaxseeds. The other omega 3s are the marine-based eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish oils. All omega-3 fatty acids are polyunsaturated—in that category of fats perhaps best known for their ability to lower bad cholesterol. But these fatty acids have additional benefits. Omega-3 deficiencies can lead to liver and kidney problems, decreased immune function, and dry skin, among other conditions. Omega-3 supplementation has been shown to reduce joint tenderness in patients with arthritis, relieve symptoms associated with ulcerative colitis and menstrual pain, and reduce the risk of breast cancer. And according to the American Heart Association, omega 3s can lower blood pressure and decrease the risk of heart disease. ●
Food Sources of ALA FOOD
SERVING SIZE
ALA PER SERVING (GRAMS)
Chia seeds
1 ounce
2.35
1 Tbsp
1.76
1 ounce
1.76
FOOD
SERVING SIZE
DHA PER SERVING (GRAMS)
Herring, Atlantic, cooked
3 ounces
0.94
Sardines, canned
3 ounces
0.74
Mackerel, Atlantic, cooked
3 ounces
0.59
FOOD
SERVING SIZE
EPA PER SERVING (GRAMS)
Herring, Atlantic, cooked
3 ounces
0.77
Sardines, canned
3 ounces
0.45
Trout, rainbow, cooked
3 ounces
0.40
Flaxseeds, whole Black walnuts Food Sources of DHA
Food Sources of EPA
SELECTED SOURCES “Essential Fatty Acids,” Physicians Committee for Responsible Medicine, www.pcrm.org • “Fish and Omega-3 Fatty Acids,” American Heart Association, www.Heart.org • “Omega-3 Fatty Acids and Health”; “Omega 3 Fatty Acids – Health Professional Fact Sheet,” NIH Office of Dietary Supplements, https://ods.od.nih.gov
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[ contents ]
april 6 health front Tips for controlling hunger • Yogurt lowers heart attack and stroke risk • DASH diet may help prevent depression • More
12 super smoothies Boost your nutrition with these tasty recipes.
18 healthy strategies Natural solutions for common sleep problems.
20 healthy family
7
Essential oils for spring allergy relief.
22 green clean Nontoxic spring cleaning solutions.
26 let’s get cooking Bowl meals are trendy and delicious.
28 featured recipe SWEET POTATO TOAST WITH AVOCADO AND TOMATO
28 market gourmet Sweet Potato Toast with Avocado and Tomato
18 © BLM PHOTOGRAPHY Products advertised or mentioned in this magazine may not be available in all locations.
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CHIEF CONTENT OFFICER AND STRATEGIST
Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS
EAT THE R AINBOW Eat a variety of colorful foods every day
The Lunds & Byerlys Commitment to Responsibly Sourced Sustainable Seafood BY BEKAH RIEKE, LUNDS & BYERLYS NOURISH SPECIALIST, CHNC We’re not marine biologists, but we partner with folks who are! Back in 2006, Lunds & Byerlys began a mission to bring you as many sustainable seafood choices as possible. After traveling the globe to find out who was doing it right, we partnered with an ever-growing group of organizations committed to sustainable seafood, including the Monterey Bay Aquarium (MBA) Seafood Watch, Global Aquaculture Alliance (GAA) and Alaska Seafood. We know our customers care about sustainability and the rise in demand of sustainable seafood is not surprising considering that according to the Food and Agriculture Organization of the United Nations (FAO), 80 percent of the world’s fisheries are overfished, de pleted or recovering from being depleted. We can make a difference every day through responsible business and consumer practices. Lunds & Byerlys is committed to offering you a wide variety of responsibly sourced wild caught and farm-raised seafood through our partnerships with organizations that ensure fisheries are utilizing sustainable practices that preserve and improve our oceans’ ecosystems. Here are some common FAQs about our Responsibly Sourced Sustainable Seafood: What is sustainable seafood? Sustainable seafood comes from fished or farmed sources that can maintain or increase future production without jeopardizing the ecosystems from which the seafood was acquired. What does sustainable wild-caught mean? Wild-caught refers to marine life that is not raised in a controlled environment and must be fished from the wild. Wild fisheries exist primarily in oceans, but they can also exist in lakes and rivers. Sustainable practices are followed to support healthy fish populations and a healthy ecosystem. What does sustainable aquaculture or farm-raised mean? Aquaculture is the farming of freshwater and saltwater seafood. Sustainable aquaculture involves cultivating aquatic populations under controlled conditions that limit habitat damage, disease, escapes of non-native fish and regulate the use of wild fish as feed. How do I find sustainable choices at Lunds & Byerlys? Look for our “Responsibly Sourced” icon for your guarantee that the seafood comes from a sustainable fishery. Talk to our FoodE Experts or our educated staff in the meat and seafood department. They are happy to answer your questions!
Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT
Kelli Ann Wilson ART DIRECTOR
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
Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL
Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR
Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR
Bob Mucci, 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); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.
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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[ trending ]
BY LILI HANFT
bring on breakfast! use avocado to transform your toast Avocado on toast? Say what?! This trendy pairing is taking the social media world by storm. You’ve probably seen photos of crusty sourdough toast slathered with chunky mashed avocado, maybe with a sprinkle of coarse sea salt or black pepper on top. Why all the hype? Turns out, avocados are loaded with healthful fat, fiber, vitamins, and minerals, making them a nutritious addition to your morning toast. The fat in avocado is mostly monounsaturated— the good kind—which has been shown to reduce inflammation. The healthy fat in avocados can also help you absorb certain nutrients. Vitamins A, D, E, and K are “fat soluble,” which means they need to be combined with fat for maximum benefits. In one study, people who ate avocado with salad or salsa absorbed significantly more antioxidants than those who ate the salad or salsa alone. The combination of fat and fiber in avocados makes them highly satiating, meaning they will keep you feeling full for hours after breakfast. This makes them a great choice for those wishing to lose weight.
More Good News Research shows that avocados can help improve heart disease markers, including lowering triglycerides and LDL cholesterol. They’re also good for eye health. Lutein, an antioxidant found in avocados, protects against age-related macular degeneration, and the vitamin K in this stone fruit supports bone health. One serving of avocado contains 20 percent of the RDA for folate, a B vitamin essential for fetal development, mental health, and cancer prevention.
Tips for Toast To prep your avocado, first slice it in half lengthwise, rotating the knife around the pit. Twist the halves in opposite directions to separate, remove the pit, and either scoop out the flesh as is or slice it while still in the skin and then scoop out the slices. Try mashing the avocado with a fork before spreading it on toast or slicing it into thin half-moons. Add a sprinkle of toasted seeds, a handful of sprouts, crumbled goat cheese, or a soft-boiled egg to round out your avocado toast creation. Don’t forget to snap a photo and share your healthy breakfast with your family and friends! ●
SELECTED SOURCES “12 Health Benefits of Avocado” by Megan Ware, www.MedicalNewsToday.com, 9/12/17 • “12 Proven Health Benefits of Avocado” by Kris Gunnars, www.Healthline.com, 6/4/17
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[ health front ]
NEWS THAT’S GOOD FOR YOU
little helpers
Having kids help with food preparation is a proven way to get them to eat a healthier diet. The More Matters campaign suggests these tips for involving kids in meal prep: n Have them select a new fruit or vegetable to try while shopping. n Let them wash the fruits and vegetables. n Have the children tear lettuce for salads and sandwiches. n Older kids can slice carrots, cucumbers, and other vegetables. n Pull out the potato masher! You’ll find the complete list of More Matters suggestions here: www.FruitsandVeggiesMoreMatters.org/top-10-toget-kids-involved. SOURCE “Top 10 Ways to Get Kids Involved in Healthy Cooking & Shopping,” Produce for Better Health Foundation, www.FruitsandVeggiesMoreMatters.org
hunger control Successful weight control requires patience and planning. The staff at the Tufts University Health & Nutrition Letter offered these tips for successful dieting and hunger control.
n Plan and prepare meals in advance to prevent poor last-minute choices. n Eat meals and snacks at the same times each day. n Include fiber and protein to increase feelings of fullness. n Eat slowly and mindfully to savor flavors. n Keep foods that can trigger cravings out of your home. SOURCE “Take Charge!” Tufts University Health & Nutrition Letter, 3/18
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healthy catch
The benefits of eating fish for heart health, cognition, and other health factors are widely known, but many of us are concerned about mercury content in certain fatty fish. Experts from the Tufts University Health & Nutrition Letter advise that “The best fish choices are those that are rich in omega 3s yet low in mercury. These include salmon, herring, anchovies, sardines, trout, and Atlantic and Pacific mackerel” (but not king mackerel). SOURCE “Ask Tufts Experts,” Tufts University Health & Nutrition Letter, 12/17
2018
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DASH diet may ease depression
yes to yogurt
Yogurt appears to lower the risks for heart attacks and stroke in people with high blood pressure. Eating more than two servings per week reduced the risks by about 20 percent when included in a healthy diet. Nearly 75,000 adults were tracked for up to 30 years as part of two comprehensive health studies. “Our results provide important new evidence that yogurt may benefit heart health alone or as a consistent part of a diet rich in fiber-rich fruits, vegetables, and whole grains,” said author Justin Buendia, PhD, of the Boston University School of Medicine. SELECTED SOURCES “Eating Yogurt May Reduce Cardiovascular Disease Risk,” Oxford University Press USA, 2/15/18 • “Regular Yogurt Intake and Risk of Cardiovascular Disease Among Hypertensive Adults” by J.R. Buendia et al., Am J Hypertens, 2018
People who closely follow the Dietary Approaches to Stop Hypertension diet (DASH) are less likely to develop depression, according to a six-year study. The diet emphasizes fruits and vegetables along with fat-free or low-fat dairy products and limits foods that are high in saturated fats and sugar. The researchers also determined that participants who more closely followed a typical Western diet were more likely to develop depression. Traditional Western eating includes more saturated fats and red meats and is lower in fruits and vegetables. Nearly 1,000 participants were evaluated for symptoms of depression. Their food intakes were also monitored over the course of the study. SOURCE “DASH-Style Diet Associated with Reduced Risk of Depression,” Rush University Medical Center, 2/26/18
Did You Know? Two years of regular exercise training can reduce—or even reverse—the risk of heart failure associated with years of low activity. A new study from the American Heart Association found significant gains in oxygen use and decreases in cardiac stiffness following a program that relied on aerobic exercises such as walking, swimming, or running. SELECTED SOURCES “Middle-Aged Couch Potatoes May Reverse Heart Effects of a Sedentary Life with Exercise Training,” American Heart Association, 1/8/18 • “Reversing the Cardiac Effects of Sedentary Aging in Middle Age . . .” by E.J. Howden et al., Circulation, 1/8/18
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BY EVA MILOTTE
© BLM PHOTOGRAPHY
super smoothies drink your fruits and vegetables
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Smoothies are incredibly simple to make and a great way to start your day. Packed with nutrition, they’re a terrific way to boost your daily servings of fruits and vegetables. Pour them in a portable beverage container and you’ll have a healthy breakfast for those on-the-go mornings.
Beet & Blueberry Smoothie
Carrot Cake Shake
Green Smoothie
From High-Protein Shakes by Pamela Braun ($14.95, The Countryman Press, 2017)
From the TasteforLife test kitchen
From How to Eat Better by James Wong ($24.95, Sterling Epicure, 2017)
1 carrot (3K inches long, with a diameter of approximately 1 inch), cut into small pieces
1 cooked beet, coarsely chopped
O c unfiltered apple juice
O c frozen pineapple chunks
N c fresh blueberries
K c low-fat 2 percent cottage cheese
N c strawberries, hulled
K c silken tofu
2 Tbsp unsweetened shredded coconut
N tsp cinnamon
K c 2 percent milk
Finely grated zest and juice of 1 lime
5 min
prep time serves 1
Handful ice
5 min
prep time serves 1
1. Add all ingredients to a
2. Pour into a glass.
2. Pour into a glass.
3. Serve immediately.
3. Serve.
Kitchen Note: Really hate the earthy
Kitchen Note: Like carrot cake but didn’t
Per serving: 174 Calories, 3 g Protein, 44 g Carbohydrates, 6 g Fiber, 1 g Total fat, 73 mg Sodium, HHHHH Vitamin C, H Vitamin K, Magnesium, Phosphorus, Potassium
1 c frozen pineapple chunks
1 c baby kale leaves
K small cucumber, peeled and sliced
1. In a high-speed blender, combine
1. Blend all ingredients together in a blender or food processor until smooth.
flavor of beets? No problem! There are a few simple tricks to make it undetectable. Adding acid, adding sweetness, and serving it cold all effectively mask this flavor. The best way to combine all three tricks is to make a smoothie. Both the sweetness from the fruit and the acid in the lime help distract from the woodsy flavor. Ice lowers the temperature of the smoothie, which makes it harder for our tongues to perceive the earthiness.
K to 1 c coconut water or plain filtered water
blender and blend until smooth.
coconut water, pineapple, kale, and cucumber. (For a thicker smoothie, add less water. For a thinner smoothie, add more.)
2. Blend until mixture is smooth.
3. Serve.
5 min
prep time serves 1
Per serving: 135 Calories, 3 g Protein, 33 g Carbohydrates, 5 g Fiber, 1 g Total fat, 137 mg Sodium, HHHHH Vitamin C, K, HH Potassium, H Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Calcium, Magnesium, Phosphorus
think you could get those flavors in a shake without tossing a piece of cream cheese– laden cake into a blender, did you? Well, you’ll be pleasantly surprised with the carrot cake flavors that come through in this healthy shake. The only thing missing is all the fat and calories from the cream cheese frosting. Per serving: 351 Calories, 25 g Protein, 38 g Carbohydrates, 6 g Fiber, 13 g Total fat (9 g sat), 547 mg Sodium, HHHHH Vitamin A, C, HHHH Phosphorus, HHH Vitamin B2 (riboflavin), Calcium, HH Vitamin B12, Potassium, H Vitamin B1 (thiamine), B6, K, Magnesium, Zinc
ALL RECIPES ON THIS PAGE ARE GLUTEN FREE A P R I L 2 0 1 8 13
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continued from page 13
Here are a few tips for whipping up the best smoothies.
● Always place liquid ingredients in the blender first, followed by the remaining ingredients. This helps the ingredients to blend together. ● Use ice. It’s a calorie-free way to thicken and chill a smoothie. ● A little sweetness makes for a more delicious smoothie. Try dried fruits, honey, maple syrup, agave nectar, or stevia in small amounts. Vanilla or almond extract can also help. ● Herbs add flavor and extra nutrition. Consider parsley, basil, mint, or cilantro. With their volatile essential oils and antioxidant properties, herbs add a fresh taste and bright green color. Be sure to use only fresh varieties—never dried. ● Ground spices have their place in smoothies too. Consider cinnamon, ginger, or nutmeg. Try a dash of hot pepper sauce in a vegetable-based smoothie for a bit of kick. ● Add cocoa powder to fruit smoothies for a chocolatey flavor.
● The zests and juices of citrus fruits (oranges, lemons, limes, and grapefruits) add a flavor punch to both vegetable- and fruit-based smoothies. ● Nuts and seeds contain minerals, fiber, protein, and healthy fats. They not only add flavor but also help bulk up the smoothie and contribute creaminess. Add whole nuts, nut or seed butters, or nut milks. If using whole nuts, try soaking them for a few hours in filtered water before adding. When soaked, they blend more readily into the smoothie and are easier to digest. ● Add a banana, mango, or avocado. They make the smoothie creamier, without the addition of dairy.
SOURCE Green Smoothies for Every Season by Kristine Miles ($16.95, Ulysses Press, 2013)
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10 min prep time serves 2
Blueberry Blast Smoothie
Strawberry-Orange Smoothie
Mango Carrot Ginger Smoothie
From the American Institute for Cancer Research, www.aicr.org, recipe by Melissa Halas-Liang
From the TasteforLife test kitchen
From the American Institute for Cancer Research, www.aicr.org, recipe by Sharon Palmer
2 c frozen unsweetened blueberries (do not thaw)
K c orange juice (calcium-fortified preferred)
O c low-fat vanilla yogurt
K medium frozen banana
K tsp pure vanilla extract
1. Place blueberries, orange juice, yogurt,
2K c orange juice
2 c frozen hulled strawberries
1 avocado, peeled and pitted
2 Tbsp honey
2 tsp pure vanilla extract
5 min
prep time
serves 3
1 mango, peeled, sliced into chunks
K orange, peeled and quartered
1 large carrot, sliced into large chunks
1. In a high-speed blender, combine orange
banana, and vanilla into blender container.
juice, strawberries, avocado, honey, and vanilla extract.
2. Cover securely and blend for 30 to 35
2. Blend on high speed until mixture
seconds or until thick and smooth. For thinner smoothies, add more juice; for thicker smoothies, add more frozen fruit.
is smooth.
3. Pour into 2 glasses and serve immediately.
Kitchen Note: It may seem strange to add
3. Serve.
ries? Try frozen pineapple, cherries, or mango.
avocado to a smoothie, but it’s a great dairyfree substitute that adds both a creamy texture and healthy unsaturated fats.
Per serving: 219 Calories, 6 g Protein, 47 g Carbohydrates, 4 g Fiber, 2 g Total fat (1 g sat), 63 mg Sodium, HHHHH Vitamin C, HHH Vitamin K, HH Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B6, Calcium, Magnesium, Potassium
Per serving: 283 Calories, 4 g Protein, 47 g Carbohydrates, 7 g Fiber, 11 g Total fat (1 g sat), 9 mg Sodium, HHHHH Vitamin C, HH Vitamin K, Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Magnesium, Phosphorus
Kitchen Note: Don’t have frozen blueber-
1K c plain soymilk
1 (1-inch) piece peeled fresh ginger 6 ice cubes
10 min prep time serves 2
1. Place all ingredients in container of a blender and process until smooth. 2. Pour into 2 glasses. Enjoy! Per serving: 222 Calories, 5 g Protein, 49 g Carbohydrates, 7 g Fiber, 2 g Total fat, 112 mg Sodium, HHHHH Vitamin A, C, HH Calcium, Phosphorus, H Vitamin B6, E, K, Potassium
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EAT THE R AINBOW Regal Springs Tilapia BY SCOTT KERSTING, DIRECTOR OF MEAT & SEAFOOD
corn and grain, which promotes overall health. We strive to bring you as many responsibly sourced As impressed as I was about Regal Springs’ seafood choices as possible through partnerships commitment to quality and sustainability, I was equally with organizations that ensure fisheries are utilizing impressed with their commitment to social responsibility. sustainable practices. That’s why we partner with They’ve made it their mission to invest in schools, Regal Springs Tilapia — an industry leader — to provide orphanages, health clinics, transportation and many other you with the best fully traceable and sustainable product initiatives in the communities where they operate. It’s clear possible. they take immense pride in caring for their employees and In July 2016, Regal Springs Honduras became the only making each community stronger. tilapia farm in the world to be awarded both the Best In addition to certifications from BAP and ASC, Regal Aquaculture Practices (BAP) 4-Star certification and the Springs has met the health and safety standards of Surefish/ Aquaculture Stewardship Council (ASC) certification. This Hazard Analysis and Critical Control Point Food Safety System, accomplishment is an important stride in premium tilapia Ocean Wise and Monterrey Bay Aquarium Seafood Watch. Their production, especially as we focus more and more on commitment to raising healthy, sustainable fish that adheres sustainable seafood sourcing. to the highest international standards truly guarantees you I had the opportunity to visit Regal Springs’ Aquafinca receive the best tilapia possible. in Aldea El Borboton, Honduras to take a look at their BAPWe’re excited for you to try this delicious tilapia for yourself! certified tilapia farm. My visit gave me a behind-the-scenes Visit any of our meat and seafood departments to find Regal look at one of the most sustainable aquaculture farms in the Springs Tilapia. world. Regal Springs’ commitment to environmentally and socially responsible aquaculture is evident in all parts of their business. Their tilapia is raised in vast, pristine deep-water lakes in Mexico, Honduras and Indonesia. Each lake is chosen for its superior water quality and ecological standards. And, since water quality is critical to their farming operations, the lakes are consistently monitored and tested to ensure the water supply remains healthy for generations to come. As I saw firsthand, each of the lakes is outfitted with oversized floating nets that give the tilapia the freedom to swim against the lake currents, just like in the wild. This natural environment keeps the tilapia healthy and free from chemicals, mercury and growth hormones by removing their opportunity to graze on harmful algae or mud. Instead, the tilapia is fed a Scott Kersting audits Regal Springs Honduras for compliance with our Responsibly vegetable-based food made from American soybeans, Sourced standards. 16
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Tasty Samples!
Visit our stores on Nourish Thursdays to sample *Check with your favorite store for times. recipes.
Cauliflower Mac’ n Cheese Cauliflower instead of pasta. Genius!
45 min
INGREDIENTS: 8 cups cauliflower florets 1O cups Organic Valley Whole Milk 3 ounces Organic Valley Neufchatel Cream Cheese 2 tsp Dijon mustard K tsp black pepper O tsp garlic powder
prep time
K tsp sea salt (divided) 8 servings K cup onion, diced 2 Tbsp Organic Valley Butter N cup unbleached all-purpose white flour 2 cups Organic Valley Sharp Cheddar, shredded
TO PREPARE: Preheat oven to 375°F Lightly oil a 9 x 13 baking dish. Steam cauliflower in strainer over boiling water until tender, about 8 minutes. Drain well. Transfer cauliflower to baking dish. Whisk milk, Neufchatel cheese, Dijon mustard, pepper, garlic powder and N teaspoon salt in a small saucepan on low heat until smooth. Set aside. Sauté onions with N teaspoon salt in butter over medium-low heat
for 10 minutes, stirring occasionally. Add flour to onion mixture and cook for 5 minutes, stirring constantly. Slowly whisk in the milk mixture and stir for an additional 3 to 4 minutes, until just simmering and creamy thick. Add 1K cups of cheese, whisk until melted then remove from heat. Pour cheese mixture over the cauliflower, and gently fold to coat. Top with remaining K cup cheese and bake until browned and bubbly hot, about 20 minutes.
Sunflower Seed Crusted Tilapia
with Black Garlic and Roasted Mustard Greens INGREDIENTS: K tsp black pepper 2 tsp lemon zest (divided) 1 Tbsp black garlic, minced (okay to substitute 1 tsp regular garlic 3 Tbsp Chosen Foods Black Garlic Avocado Mayo 4 4-ounce Tilapia filets
L cup raw sunflower seeds 8 cups mustard greens, roughly chopped (about 1 bunch) 2 Tbsp Chosen Foods Avocado Oil K tsp sea salt 1 lemon (4 wedges)
30 min prep time
4
servings
TO PREPARE: Preheat oven to 425°F For tilapia: In a small bowl blend black pepper, 1K teaspoons lemon zest, garlic and mayo. Coat top side of tilapia filets with mayo mixture, using the back of a tablespoon or spatula. Coarsely grind the sunflower seeds in a food processor taking care not to grind them too finely. Press sunflower seeds onto the top sides of the fish filets so that they stick and form a crust. Wash mustard greens and spin in salad spinner to remove as much moisture as possible. Put
the greens in a bowl and sprinkle with avocado oil and salt. Use your hands to combine and make sure the greens are completely coated with oil. Using a baking sheet, spread mustard greens and top with coated filets. Bake 10-12 minutes, or until fish is firm and sunflower seeds have started to brown. Transfer to a serving platter arranging the fish on top of greens. Sprinkle with K teaspoon lemon zest. Serve with lemon wedges.
Regal Springs Fresh Tilapia
$8.99 LB. Save $2.00 LB.
SALE GOOD FROM APRIL 19 – MAY 2
APRIL 2018
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[ health strategies ]
BY KELLI ANN WILSON
get more shut-eye mother nature can help
Here’s a statistic that will keep you up at night: It’s estimated that 100,000 vehicular accidents a year are caused by driver fatigue, and that tired drivers are responsible for up to 20 percent of all crashes. Herbal Sleep Aids n Chamomile has long been used, especially in tea form, to soothe nighttime restlessness; it is especially helpful for children and the elderly. n Valerian is perhaps the most widely known herb for sleep. It relaxes muscles and quiets the nervous system. Unlike the similar-sounding (but unrelated) drug Valium, valerian is not habit-forming. Valerian also has helpful pain-relieving properties, but it may not work for everyone. n Skullcap is a natural sedative that’s traditionally used to treat anxiety, hyperactivity, and insomnia. It’s considered safe for all ages, even children, but it’s best to take it only at night—skullcap can cause drowsiness that might interfere with daytime tasks. n Passionflower, like skullcap, has long been used to relieve anxiety and insomnia. It has a whole-body relaxation effect, and is safe for almost everyone to use. Like skullcap, it can leave you groggy if taken during the day. n Lemon balm is used to relieve 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.
Additional Help Other natural sleep aids may help you get a good night’s sleep. n 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 readily available. n A glass of warm milk before bed may help you 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) • “Sleep, Performance, and Public Safety,” Division of Sleep Medicine at Harvard Medical School, http://healthysleep.med.harvard.edu
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YoBaby® is the #1 pediatrician recommended yogurt for babies 6 months – 2 years among refrigerated yogurts (IQVIA ProVoice Survey, 12/01/15-08/31/17). Stonyfield® Organic Kids yogurts have 25% to 40% less sugar than the leading kids’ yogurt with between 2.25g and 3g of sugar per oz compared to 4g per oz in the leading kids’ yogurt.
We’ve Been cElebrating EaRtH DaY every day since 1983.
One of the most impactful things you can do to help reverse climate change is to buy organic! Thanks for doing your part to help ouR earth. NON GMO
Available in select stores.
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© 2018 Stonyfield Farm, Inc.
3/6/18 10:27 AM
[ healthy family ]
BY LYNN TRYBA
help for spring allergies aromatherapy offers relief Allergy season is upon us. Of course, if you’re one of the millions of Americans who suffers from hay fever, you know far too well that spring has sprung.
Allergy symptoms are nothing to sneeze at. They can range from annoying to downright debilitating. In addition to watery eyes, runny nose, and brain fog, you may be struggling with sneezing fits, impaired breathing, sinus pressure, coughing, congestion, fatigue, and irritability. Seasonal allergic rhinitis—also known as hay fever—develops when your immune system becomes hypersensitive to an otherwise harmless environmental trigger. In this case, pollens from grass, trees, and weeds are the culprits that cause chronic allergic inflammation in about a quarter of people in the industrialized world.
Essential Oils to the Rescue Fortunately, natural essential oils possess properties that both strengthen the immune system and reduce the inflammation associated with seasonal allergies. One randomized, double-blind trial investigated the effects of essential oils in people with upper respiratory infections. Researchers created a spray from the essential oils of eucalyptus, peppermint, Syrian oregano, and rosemary mixed with an emulsifier. People who spritzed the front of their neck with the spray five times a day for three days reported significant and immediate improvements in sore throat, hoarseness, and cough as compared with those using the placebo spray. Peppermint Oil: A whiff of peppermint essential oil can help clear your sinuses, loosen and discharge mucus, and reduce coughing. Place several drops of peppermint essential oil into an aromatherapy diffuser and breathe in its healing power. Eucalyptus Oil: Because it’s an anti-inflammatory, eucalyptus essential oil can help clear sinuses and reduce chest pressure caused by allergies. Put a few drops into a diffuser and breathe in. Or try putting a few drops in a bowl filled with steaming hot water, drape a towel over your head and the bowl, and breathe deeply for a few minutes.
SELECTED SOURCES “Allergic Rhinitis,” American College of Allergy, Asthma & Immunology, http://acaai.org • The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon and Lora Cantele ($24.95, Robert Rose, 2014) • “The Development of Allergic Inflammation” by S.J. Galli et al., Nature, 7/24/08 • “The Top 5 Essential Oils for Allergies,” https://DrAxe.com • “Treatment of Upper Respiratory Tract Infections in Primary Care: A Randomized Study Using Aromatic Herbs” by E. Ben-Arye et al., Evid Based Complement Alternat Med, 2011
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This is Bob (yes, he’s real) Bob has a lot of passions: BOLO TIES
He makes a lot of wholesome foods at his mill in Milwaukie, Oregon:
BobsRedMill.com
MANUFACTURER’S COUPON • EXPIRES 05/31/18
$1 OFF
ANY BOB’S RED MILL PRODUCT
CONSUMER: Coupon valid for any single package of Bob’s Red Mill product. One coupon per purchase only on items indicated; any other use constitutes fraud. Void if reproduced, altered or expired. Do not transfer. RETAILER: You are authorized to act as our agent and redeem this coupon, plus 8 cents handling, in accordance with our redemption policy. May not be combined with other coupons. Cannot be doubled. Consumer to pay sales tax, if applicable. Void if copied, prohibited, taxed, or restricted. Valid USA only. Cash value 1/20 of 1 cent. Send coupons to: Inmar Dept. # 39978, 1 Fawcett Drive, Del Rio, TX 78840
Look for Bob’s Red Mill Natural Foods in the cereal, baking, natural and gluten free sections of your store.
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2/13/18 1:05 PM
BY KELLI ANN WILSON
our top tips for
green clean nontoxic spring cleaning
Spring has finally arrived, and with it comes that irresistible itch to tidy up. But before you start spraying and scrubbing, you might want to consider a nontoxic solution. 22  A P R I L
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Green cleaning products are the safe way to clear the cobwebs and welcome spring. Here are some top tips to help you get started.
Be a Savvy Shopper On average, Americans use up to 25 gallons of toxic chemical products in their homes each year. Choosing the best product for your needs can be daunting. Companies are not required to list every ingredient in their cleaning products, so it can be hard to know exactly what you’re getting. When buying detergents and soaps, look for phrases on the bottle like “phosphate free,” “chlorine free,” and “not petroleum based”—bonus points if the product says it is biodegradable. You’ll also want to steer clear of the word “fragrance,” which can cover a wide variety of ingredients, including phthalates. Fragrances derived from essential oils are safe. You might also want to look for the Safe Choice label, developed by the Environmental Protection Agency (EPA) to make finding safe cleaning products easier (a previous iteration of the program was known as Design for the Environment). Each product being considered for a Safe Choice label undergoes a thorough review of every ingredient—no matter how much or how little is contained in the final product. Products must meet stringent criteria for the safety of humans and the environment, including carcinogenicity, reproductive and developmental toxicity, toxicity for aquatic life, and persistence in the environment. Thousands of products now carry the Safe Choice label.
Make Your Own In addition to the many nontoxic commercial products available, it’s remarkably easy to make your own safe cleaning products. In fact, you probably have a lot of the ingredients in your pantry already! To make a handy all-purpose cleaner, all you need is four tablespoons of baking soda and a quart of warm water. You can use this mixture to clean hard surfaces like counters and inside the refrigerator. This solution is even safe on stainless steel sinks and appliances. For crystal clear windows, you can mix together two cups of water, half a cup of vinegar, and one to two drops of your favorite essential oil in a spray bottle. Spray the solution on a paper towel or other cleaning wipe first, and then wipe down the glass.
To make a basic scouring powder, good for toilet bowls, simply combine one cup of baking soda with about a quarter cup of vinegar. Scrub the mixture onto the surface you want to clean with a toilet brush and then flush. You can use the same mixture to clean the tub, scrubbing the mixture on with a damp sponge, and then letting it stand for a few minutes before rinsing well.
Keep Kids Safe Despite our best efforts to use the safest products available, accidents can still happen. Here are some ways to keep kids safe. • Always choose products with safety caps. They can’t always prevent children from gaining access to products, but they can make it harder. • Do not allow children to play with product containers. Even with safety caps they can still be opened, especially if the containers are thrown hard enough. • Cleaning products should always be stored out of the reach of children. • Any products that are harmful or toxic, even all-natural ones, should be locked up. ●
SELECTED SOURCES “9 Homemade Household Cleaners—How to Make DIY All Purpose Cleaners” by Lauren Smith, www.GoodHousekeeping.com, 1/11/18 • “Get the Dirt on Nontoxic Spring Cleaning” by Clara Chaisson, Natural Resources Defense Council, www.nrdc.org, 3/9/17 • “Infographic: Spring Cleaning Safety Tips,” University of Pennsylvania Medical Center HealthBeat, http://share.upmc.com, 3/16 • “Learn About the Safer Choice Label,” www.EPA.gov •“Non-Toxic Household Cleaners,” www.cvswmd.org
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3/14/18 9:17 AM
Liberté
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Whole Milk Yogurt
Protein Bars
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Lundberg
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Kodiak Cakes
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SALE GOOD THROUGH APRIL 30, 2018
3/8/18 3:05 PM
Peace Coffee Peace Coffee’s mission is to make exceptional tasting, organic fair-trade coffee that sustains the livelihoods of the people who grow, roast and sell it; preserves and protects the environment that produces it; and delights the taste buds of those who drink it.
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3/9/18 10:00 AM
[ let’s get cooking ]
BY LISA FABIAN
© CHRISTAL SCZEBEL
bowls of abundance for every meal of the day
Plates are so yesterday. For an interesting and exciting presentation, serve meals in bowls. Simple and unpretentious, food served in a bowl is beautiful to behold and texturally interesting. The array of ingredients that can be added is endless, boosting the nutritional value of the meal. 26 A P R I L
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© CHRISTAL SCZEBEL
Each item plays a starring role when it’s served in a bowl. Layer ingredients to give the meal a pleasing appearance and to make every bite exciting. The extra few moments spent arranging the food is worth it! Place bulky ingredients (beans, rice, oats, quinoa, potatoes) at the bottom of the bowl. Smaller amounts of colorful and textured ingredients come next (sliced vegetables, fruit, nuts, seeds, and garnishes). It’s as simple as that! Discover the joy of eating your next meal in a bowl with these two recipes that are as appealing to look at as they are flavorful and nutritious.
Pesto, Turkey & Kale Pasta From Power Bowls by Christal Sczebel, CHN ($19.95, Sterling Epicure, 2017)
1 c torn kale
N tsp salt
1 c cooked gluten-free penne pasta
2 Tbsp store-bought pesto, divided
3 oz baked or grilled turkey breast, chopped
2 sun-dried tomatoes, jarred in oil, chopped
5 min
prep time serves 1
Sprig of fresh basil Pinch of black pepper
2 lemon wedges
1. Place kale in a large bowl, sprinkle it with the salt, and massage kale leaves gently with your hands for 1 to 2 minutes, to soften them.
10 min prep time serves 1
2. Place cooked pasta in a separate bowl and stir in 1 tablespoon of the pesto to coat pasta. Spoon pasta on top of kale.
3. In same bowl, combine turkey breast and remaining tablespoon
Lemon, Kiwifruit & Coconut Cream “Pie” From Power Bowls by Christal Sczebel, CHN ($19.95, Sterling Epicure, 2017)
of pesto, and stir to coat.
1 Tbsp shredded or ribbon cut unsweetened coconut
4. Place turkey on top of kale and pasta. Add chopped sun-dried
O c coconut yogurt
2 tsp lemon juice
tomatoes. Place a sprig of fresh basil in middle of bowl, sprinkle with a pinch of black pepper, and squeeze over lemon wedges. Serve immediately. Per serving: 798 Calories, 39 g Protein, 77 g Carbohydrates, 8 g Fiber, 39 g Total fat (6 g sat), 794 mg Sodium, HHHHH Vitamin B3 (niacin), C, K, Phosphorus, HHHH Vitamin B6, HHH Vitamin A, B1 (thiamine), Iron, Magnesium, HH Vitamin E, Calcium, Potassium, Zinc, H Vitamin B2 (riboflavin)
Kitchen Note: If you are looking for fuel and flavor, this bowl is one to add to the list. The turkey, pasta, kale, and tomatoes are filling, healthy, and delicious. While pesto may seem indulgent, a little goes a long way, and it contains vitamins from the basil and unsaturated fats.
Try this! Pesto, Turkey & Fig Quinoa: Lighten up the flavors and add a little sweetness by combining pesto and figs. Figs are a fantastic source of fiber, B vitamins, and minerals. Also, swap out pasta for quinoa, which bumps up the protein content. Replace the sun-dried tomatoes with 3 sliced fresh figs, the pasta with O cup cooked quinoa, and the kale with spinach. Reduce the pesto to 1 tablespoon and use it to coat the turkey. Arrange or layer the spinach with the cooked quinoa, sliced figs, and pesto-coated turkey, and add a squeeze of lemon. For an added flavor boost, drizzle 1 teaspoon balsamic reduction, or balsamic vinegar, and 1 teaspoon of olive oil, over the finished bowl.
2–3 tsp raw honey, plus a drizzle to garnish
V tsp pure vanilla extract
1 kiwifruit, peeled and sliced
1 heaping Tbsp gluten-free graham crackers, crushed
1 tsp finely grated lemon zest
1. Place coconut in a small saucepan set over medium heat and toast coconut until it begins to brown. Remove from heat and set aside.
2. Place yogurt in a bowl and mix in lemon juice, honey, and vanilla extract until combined. 3. Arrange or layer kiwifruit and then crushed graham crackers on top of yogurt mixture. Garnish with toasted coconut and lemon zest, and drizzle with a little honey. Per serving: 281 Calories, 8 g Protein, 43 g Carbohydrates, 3 g Fiber, 10 g Total fat (7 g sat), 114 mg Sodium, HHHHH Vitamin C, HHH Vitamin K, Phosphorus, HH Calcium, H Vitamin B2 (riboflavin), B12, Magnesium, Potassium
Kitchen Note: Lemon and kiwifruit bring vitamin C and antioxidants to this bowl that emulates a cream pie. The yogurt tastes like custard and contains healthy fats, probiotics, and calcium. A toothsome crumble, made from gluten-free graham crackers, supplies a perfect finish for this “pie.” A P R I L 2 0 1 8 27
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[ market gourmet ] Sweet Potato
Sweet Potato Toast with Avocado and Tomato From the TasteforLife test kitchen
1 tomato
1. Cut sweet potato lengthwise into N-inch-thick slices. Place slices on a microwave-safe plate and cook for 15 seconds in the microwave to help slices soften.
1 avocado
2 green onions, sliced thin
2. Transfer slices to a toaster oven set on High. Toast slices
1 sweet potato, scrubbed clean
Salt and freshly ground black pepper
in batches until they begin to brown and are tender when pierced with a fork. (Depending on your toaster oven, you may need to toast slices multiple times until they’re cooked through.)
3. Slice tomato into thin slices. Peel avocado and slice into thin wedges. 4. Divide sweet potato slices between two plates. Top each sweet potato
25 min prep time serves 2
slice with tomato and avocado. Garnish with green onions, a sprinkling of salt, and a few grinds of pepper. Per serving: 233 Calories, 4 g Protein, 25 g Carbohydrates, 10 g Fiber, 15 g Total fat (2 g sat), 339 mg Sodium, HHHHH Vitamin A, K, HHH Vitamin C, HH Vitamin B6, Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Magnesium, Phosphorus
Kitchen Note: Slices of sweet potato are a healthy and interesting substitute for bread. They’re gluten free and nutritious. Top slices with salsa, nut butter, fried eggs, or smoked salmon. Anything you put on a slice of bread can go on a slice of sweet potato toast.
© BLM PHOTOGRAPHY
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[ quick tips ]
BY AL McKEON
healthy glow tips for choosing natural personal care products
At first blush, it’s difficult to determine if a cosmetic product poses health risks. Manufacturers of cosmetics and personal care products ranging from shampoo to sunscreen to makeup aren’t legally bound to tell the Food and Drug Administration (FDA) about any health problems their products might cause. They also don’t have to put their products through any kind of stringent presales regulatory approval process. Fortunately, several groups that place a priority on health, wellness, and eco-friendly materials offer recommendations and guidelines.
The National Products Association NPA offers a Natural Standard and Certification for Personal Care Products, a set of guidelines that dictates whether a product can be deemed truly “natural.” To achieve NPA Natural Certification, a product has to be comprised of only, or “almost only,” natural ingredients and avoid any ingredient with a suspected human health risk. Additionally, animals can’t be used in development testing. Shoppers can search the organization’s database of certified natural personal care products.
Campaign for Safe Cosmetics
This organization educates consumers about toxins used in cosmetics. Its Campaign for Safe Cosmetics website details the chemicals and products to avoid.
EWG Verified Baby shampoos, facial cleansers, lipsticks, and more undergo the scrutiny of the Environmental Working Group’s cosmetic safety standards. More than 1,000 products carry an “EWG Verified” label, meaning the manufacturers fully disclose their ingredients and none of those ingredients are cause for concern.
ECOCERT Natural and organic cosmetics meeting ECOCERT certification must be made from renewable resources and manufactured using environmentally friendly processes. The organization checks for the absence of GMOs, parabens, synthetic perfumes and dyes, and animal-derived ingredients (unless they’re naturally produced). ●
SELECTED SOURCES “Adverse Events Reported to the US Food and Drug Administration for Cosmetics and Personal Care Products” by M. Kwa et al., JAMA Intern Med, 6/26/17 • “Chemicals of Concern,” www.SafeCosmetics.org • EWG’s Skin Deep Cosmetics Database, www.EWG.org • “NPA Natural Standard for Personal Care Products,” www.NPAinfo.org
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[ nature’s Rx ]
BY JESSICA RICARD
curcumin 101
support immunity, fight inflammation, and more Often used in curry dishes to add heat and a pop of bright yelloworange, turmeric is also used medicinally. It’s commonly used in Ayurvedic and Chinese medicines to treat pain and inflammation. Curcumin—an active compound in turmeric—provides the spice with its heat and many of its health benefits.
Natural Healing Often used to treat bacterial and fungal infections, curcumin also supports immunity and fights viruses. It may also help in conditions ranging from irritable bowel syndrome to diabetic kidney dysfunction.
Curcumin acts as an anti-inflammatory; it’s been shown to reduce morning stiffness and joint swelling in those with rheumatoid arthritis. It may also help with pain management: A 2016 study found that participants who took 1,500 milligrams (mg) of turmeric extract each day had comparable results to those who took 1,200 mg of ibuprofen, and the turmeric resulted in fewer side effects. Researchers have discovered that the anti-inflammatory actions of curcumin may also improve symptoms of diabetes by lowering blood sugar and hemoglobin A1C levels. Curcumin may also be useful against many cancers, including breast cancer, by helping to prevent precancerous changes to the body’s DNA and restricting enzymes needed during cancer promotion.
Mood Booster
Curcumin has been shown to reduce mental fatigue and to help with other cognitive impairments, including depression. In one study, those who took 500 mg of curcumin capsules twice a day for eight weeks experienced significant improvements in symptoms of major depressive disorder. Another study found that curcumin improved the effectiveness of antidepressant medications. Turmeric may occasionally trigger heartburn, cause an upset stomach, or thin the blood, but the supplement is generally safe to take. ●
SELECTED SOURCES “Curcumin,” Linus Pauling Institute, http://lpi.OregonState.edu, 3/16 • “Efficacy and Safety of Curcuma domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis” by V. Kuptniratsaikul et al., Clin Interv Aging, 3/20/14 • “Efficacy and Safety of Curcumin in Major Depressive Disorder . . .” by J. Sanmukhani et al., Phytother Res, 4/14 • “Mitigation of Systemic Oxidative Stress by Curcuminoids in Osteoarthritis . . .” by Y. Panahi et al., J Diet Suppl, 2016 • Turmeric for Health by Britt Brandon ($12.99, Adams Media, 2016) • The Wild Turmeric Cure by Cass Ingram ($24.95, Knowledge House Publishers, 2017)
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HUGE DEALS Enjoy our Buyers’ Best Deals!
Evol Entrée Bowls
Evol offers unique meals made with non-GMO ingredients, nothing artificial, and a whole lot of deliciousness!
Back to Nature Mac & Cheese Dinners This convenient, organic, non-GMO mac and cheese is so delicious your family will be asking for it again and again.
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Xochitl Tortilla Chips
You can never go wrong with original or traditional Xochitl Chips. Both are thin, crispy, natural and Kosher. Use them in a Nacho dish, pair them with our famous salsas or eat them right out of the bag.
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Clif & Luna Bars
Clif & Luna Bars are a great-tasting, convenient source of fuel for your active lifestyle. You don’t have to be an athlete to enjoy a Clif or Luna Bar, but with the extra energy a Clif or Luna Bar provides, you may find it hard not to be.
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Chosen Foods Chosen Foods oil sprays are cold or expeller pressed from fruit, seeds and flowers selected for their health benefits and flavor profiles. Avocado oil is high in monounsaturated fat and has a very high smoke point — up to 500°F! Chosen Foods Avocado Oil Mayo is made with pure avocado oil and is high in omega-9 fatty acids.
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