Lunds & Byerly's_April19

superfood

smoothies

Nontoxic Spring Cleaning Anti-Aging Tips

COMPLIMENTARY

APRIL 2019

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Edition of Taste for Life

®

Meat Alternatives

3/4/19 2:17 PM

[ nutrition plus ] Vitamin

Dietary Sources of Vitamin K FOOD

SERVING SIZE

VITAMIN K (MCG)

Kale, raw

1 cup

472

Swiss chard, raw

1 cup

299

Broccoli, cooked

1 cup (chopped)

220

Spinach, raw

1 cup

145

Leaf lettuce, raw

1 cup (shredded)

46

Recommended Dietary Allowance LIFE STAGE

AGE

(MCG/DAY)

Infants

0–6 months

2

7–12 months

2.5

1–3 years

30

4–8 years

55

9–13 years

60

Adolescents

14–18

75

Adult Women

19 and older

90

Adult Men

19 and older

120

Children

vitamin K

A fat-soluble vitamin found in most leafy greens, vitamin K plays an important role in blood clotting.

This essential vitamin also is used to treat weak bones in cases of osteoporosis and is recommended to help relieve irritations of the skin and increase the rate of healing in cases of bruising, swelling, scarring, stretch marks, and acne.

Vitamin K is often used to prevent excessive bleeding. In the United States and other countries, newborns are given vitamin K injections to prevent bleeding in the brain after birth. Though vitamin K comes mostly from food sources, the body does have the ability to create small amounts of vitamin K using bacteria that line the gastrointestinal tract.

How Can I Get Enough?

Vitamin K can be found in nearly every green vegetable. Alfalfa, broccoli, spinach, kale, and Brussels sprouts, to name a few, provide a healthy amount of the vitamin. Certain animal products such as liver, fish, and egg yolks also contain vitamin K. Freezing foods may destroy the vitamin but heating them will not. ● SELECTED SOURCES “Vitamin K,” www.WebMD.com, 3/4/18 • “Vitamin K,” Linus Pauling Institute, http://lpi.oregonstate.edu, 8/14

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[ april contents ] green your clean eco-friendly spring cleaning tips

22

6

© GINNY KAY

26

healthy living

recipes you’ll love

6 health front

5 market gourmet

Vegetables that protect against colorectal cancer • Fruit for mental well-being • More

18 weird but good Kumquats offer big nutrition in a small package.

20 quick tips The best nutrients to rejuvenate aging skin.

Stuffed Crimini Mushroms with Kale and Sausage

12 superfood smoothies A tasty way to prevent disease and increase longevity.

26 let’s get cooking Learn to prepare tofu, tempeh, and seitan.

28 healthy family Learn about the nutritional needs of moms & babies.

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

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3/11/19 12:11 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

EVENTS CALENDAR

ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

NOURISH THURSDAY DEMOS

ALL STORES (check with your store FoodE Expert for times) APRIL 4 & 11 Cleansing Green Smoothie, recipe on page 16 APRIL 18 & 25 Cleansing Breakfast Soup, recipe on page 17

SPRING CLEANING THE BODY

by Dr. Crystalin Montgomery, ND, LAc Article on pages 16 & 17

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Want to clear winter stagnation with a spring cleanse? With the increased exposure to various toxins from the environment, periodic cleanses have become essential in the prevention of chronic disease. Contrary to popular belief, cleansing doesn’t have to be difficult or uncomfortable — in fact, doing such an aggressive cleanse or “detox” should only be done under the supervision of a medical professional. The best benefit can be seen from adding naturally cleansing habits and detox-supportive foods into your daily practice.

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149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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© BLM PHOTOGRAPHY

[ market gourmet ] Recipe

Stuffed Crimini Mushrooms with Kale and Sausage From The Essential Thyroid Cookbook by Lisa Markley, MS, RDN, and Jill Grunewald, HNC ($29.95, Blue Wheel Press, 2017)

20 medium crimini mushrooms 3-4 Tbsp avocado oil or melted coconut oil or ghee, divided

1 medium onion, diced small

3 cloves garlic, minced

1 lb gluten-free chicken sausage (without casing)

1 red bell pepper, diced small

1K c chopped kale leaves

M c almond meal*

K tsp sea salt

N tsp black pepper

1. Preheat oven to 350°.

2. Rinse and dry mushrooms. Remove stems. Reserve stems for making vegetable broth, if desired; place in a food storage bag and freeze.

45 min prep time

makes 20 mushrooms

3. Toss mushroom caps in a bowl with 1 to 2 tablespoons of the oil or ghee. Set aside.

4. Heat 2 tablespoons of oil or ghee in a large skillet over medium heat. Add onion and garlic and sauté for 3 minutes to allow onion to soften. Add sausage and break apart with a spoon or spatula into very small pieces. Cook for 4 to 5 minutes to allow sausage to cook most of the way through. Add bell pepper and kale and sauté for 2 to 3 more minutes, just long enough to allow kale to wilt.

5. Remove skillet from heat and add almond meal, salt, and pepper. Stir until well combined.

6. Spread mushroom caps out evenly on sheet pan and, using a scoop or a spoon, stuff each one with a generous amount of kale and sausage mixture, packed tightly into a mound. Place in oven for 25 minutes.

You may want to cover mushrooms with foil after the first 15 minutes to prevent overbrowning.

Per serving (4 mushrooms): 405 Calories, 20 g Protein, 14 g Carbohydrates, 4 g Fiber, 31 g Total fat (5 g sat), 699 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin B2 (riboflavin), B3 (niacin), B6, Phosphorus, HH Vitamin B12, H Vitamin A, B1 (thiamine), Calcium, Folate, Iron, Potassium, Zinc

*In this recipe almond meal is used as a gluten-free substitute for breadcrumbs. Look for it in the baking or gluten-free section of the supermarket. You can also make your own by blending whole almonds with their skins or blanched almonds in a blender or food processor. Pulse until medium-fine crumbs form. The texture should be similar to cornmeal. Be sure not to overprocess the almonds, or you’ll end up with almond butter.

Kitchen Note: This savory appetizer offers a healthier twist on traditional stuffed mushrooms—and they’re easy to make. Mushrooms and kale contain a spectrum of important minerals, as well as detoxifying antioxidants and energizing B vitamins that support the thyroid and immune health.

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2/27/19 4:09 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

arts education boosts grades Students who took an elective arts class in sixth, seventh, or eighth grade had higher grade-point averages and better scores on standardized reading and math tests compared to peers who did not take the classes.

The decade-long study followed more than 30,000 low-income children from kindergarten through eighth grade to determine a baseline level of their academic accomplishments. Lead researcher Adam Winsler, PhD, of George Mason University noted that middle school is a key period for brain development and “the first time students can choose to take full elective arts courses, and they can still enroll in these arts-related classes with limited skills.”

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The study found that students who chose arts electives tended to have had better grades in elementary school as well as stronger social, behavioral, and cognitive skills than their peers. But even taking those traits into account, those who took the arts classes—regardless of their previous attributes—were more likely to improve academically and socially.

The researchers concluded that access to arts education “can be seen as an issue of social justice,” and that “we need to protect and enhance” such access.

SOURCE “Middle school music and theater students get better grades” by Tom Jacobs, Pacific Standard, www.psmag.com, 2/12/19

2019

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3/11/19 3:03 PM

pick fruit for well-being

Did You Know?

Eating a healthy diet that promotes nutrients, reduces fat, and lowers weight can help ease symptoms of depression, according to a new analysis of previous studies. Consuming vegetables and other fiber-rich foods while cutting back on fast foods and refined sugars showed significant benefits.

SOURCE “Healthy diet can ease symptoms of depression,” University of Manchester, 2/5/19

Consuming more fruit and vegetables can enhance your mental well-being. In fact, eating just one additional portion per day can have as much effect as eight extra days of walking per month. (But don’t cut back on your exercise!)

“The results are clear: People who do eat more fruit and vegetables report a higher level of mental well-being and life satisfaction,” said researcher Neel Ocean, PhD. His team determined that increases in quantity and frequency brought robust benefits for short-term mental health in addition to long-term physical health.

SELECTED SOURCES “Fruit and vegetables may be important for mental as well as physical well-being,” University of Leeds, 2/5/19 • “Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being” by N. Ocean et al., Social Science and Medicine, 2/19

garlic, onions may thwart cancer

A certain category of vegetables has been linked to lower rates of colorectal cancer.

Allium veggies—which include garlic, leeks, and onions—were found to offer significant protection in a new study. The odds of having colorectal cancer was 79 percent lower in adults who ate high amounts of the vegetables compared to those who ate little.

The study found that the greater the amount of allium vegetables eaten, the better the protection.

SELECTED SOURCES “Allium vegetables are associated with reduced risk of colorectal cancer” by X. Wu et al., Asian-Pacific Journal of Clinical Oncology, 2/20/19 • “Consuming garlic and onions may lower colorectal cancer risk,” www.ScienceDaily.com, 2/21/19

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APRIL 2019

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SALE GOOD THROUGH APRIL 30, 2019

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APRIL 2019

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superfood

BY LISA FABIAN

smoothies GET YOUR GLOW ON Some foods are just special. Energizing, anti-aging, anti-inflammatory, immune boosting, and healing, superfoods are among the elite. What makes them stand out?

© BLM PHOTOGRAPHY

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Packed with nutrients, superfoods provide a high density of vitamins and minerals in a reasonable amount of calories. Eating a variety of them can lead to better health, disease prevention, and longevity.

You probably have many superfoods in your kitchen without realizing it. Apples, avocados, bananas, berries, cacao, citrus fruits, grapes, kale, mango, nuts, romaine lettuce, and spinach are some of the more common superfoods—all of which can be blended into satisfying smoothies.

Smooth Operator Blending highly nutritious superfoods into smoothies ensures you get a variety of nutrients even on the busiest of days. Smoothies are quick and easy to make. Because they tastefully blend together a combination of flavors, strong-flavored ingredients like spinach and kale are nicely disguised with the addition of sweeter items like fruit and fruit juices.

To make your own superfood smoothie, start with a base ingredient. This can be frozen fruits or vegetables, dried fruits, or unsalted nuts or seeds. These hard, chunky ingredients will be closest to the blade and easier to blend. Next add soft ingredients like fresh fruits and vegetables, nut butters, or tofu. If you’re adding a powdered ingredient such as protein powder, it goes in next followed by the liquids. Liquid ingredients help smoothies blend and balance flavor. Consider water, coconut water, your favorite milk (dairy or nondairy), fruit juice, vegetable juice, or cooled herbal tea. Add any ice last.

If you wish, you can also add flavorings and sweeteners. Try natural extracts (vanilla, mint, almond); citrus zest; or ground spices. When it comes to sweeteners, avoid white sugar. Use less-refined sources such as chopped and pitted dates, honey, or maple syrup. Stevia in both powdered and liquid forms is another option, adding a measure of sweetness with no calories.

For speedy cleanup, rinse your blender immediately after pouring the smoothie into glasses. Ingredients will be less likely to stick to the container, making cleanup that much easier.

For some smoothie-making inspiration, try the following refreshing and healthy superfood recipes.

SELECTED SOURCES Superfood Smoothies: 100 Delicious, Energizing & Nutrient-Dense Recipes by Julie Morris ($16.95, Sterling, 2013) • Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard, MS, RD ($24.95, Firefly, 2014) • Superfoods: How to Make Them Work for You by Julie Neville ($22.95, White Owl, 2017)

Sunrise Smoothie

From Lose Weight by Eating: Detox Week by Audrey Johns ($25.99, William Morrow, 2017)

YELLOW LAYER

1 banana

N c frozen pineapple chunks

1 Tbsp unsweetened coconut flakes

PINK LAYER

K c frozen strawberries

N c frozen peach slices

ORANGE LAYER

1 orange

1 carrot, grated

N c frozen mango chunks

20 min prep time serves 2

1. Place all yellow layer ingredients in a blender. Add N cup water, and blend until smooth, adding more water 2 tablespoons at a time as needed to thin it. You want it thick, so add just enough water to help it blend. Higher-quality blenders will need less water than lower-quality blenders. Divide yellow layer between two glasses. Do not wash out blender.

2. Place pink layer ingredients in blender. Add N cup water and blend until smooth, adding more water 2 tablespoons at a time as needed to thin it. Keep consistency same as yellow layer.

Spoon pink layer on top of yellow layer in both glasses. Do not wash out blender.

3. Place orange layer ingredients in blender, add N cup water, and blend until smooth, adding more water 2 tablespoons at a time as needed to thin it. Keep consistency the same as yellow and pink layers. Gently spoon some on top of pink layer (this will keep it from sinking to bottom) in both glasses. Gently divide rest of orange layer between two glasses. Some of the layers will automatically spill into each other, but don’t stress—they’re meant to taste delicious together. This is why you don’t wash out the blender after each layer, so flavors all marry a little and to save time too.

Per serving: 155 Calories, 2 g Protein, 35 g Carbohydrates, 6 g Fiber, 2 g Total fat (2 g sat), 23 mg Sodium, HHHHH Vitamin C, HHH Vitamin A, HH Vitamin B6, H Vitamin B1 (thiamine), Folate, Potassium

Kitchen Note: This smoothie is kid-approved, mostly because of the taste but also because it’s fun to swirl the colors.

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continued from page 13

Green with Glow Envy Smoothie From Lose Weight by Eating: Detox Week by Audrey Johns ($25.99, William Morrow, 2017)

1 banana, peeled, sliced, and frozen overnight

1 cup frozen pineapple chunks

K avocado

1 c spinach

1 c chopped romaine lettuce

10 min prep time

+overnight freeze time for banana serves 2

1. Place all ingredients in a blender.

Add 1 cup water and pulse.

2. When mixture starts moving, blend on medium speed until smooth. If you like a thinner drink, add water N cup at a time until you reach desired consistency.

3. Divide between 2 glasses and enjoy.

Per serving: 180 Calories, 3 g Protein, 30 g Carbohydrates, 7 g Fiber, 8 g Total fat (1 g sat), 19 mg Sodium, HHHHH Vitamin C, K, HHH Vitamin B6, Folate, HH Vitamin A, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Magnesium, Potassium

Š CARL KRAVATS

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Mango Coconut Smoothie

From Cook to Thrive by Natalie Coughlin ($25, Clarkson Potter/Publishers, 2019)

1 c full-fat unsweetened coconut milk

1 c frozen mango

1 c firmly packed baby spinach

K c fresh mint leaves

K frozen very ripe banana

10 min prep time serves 2

1. In a high-powered blender, combine coconut milk, mango, spinach, mint, and banana. Blend until uniformly smooth and to your desired consistency.

2. Enjoy right away, or store smoothie in an airtight container in the refrigerator for up to 3 days.

Per serving: 309 Calories, 4 g Protein, 24 g Carbohydrates, 3 g Fiber, 25 g Total fat (22 g sat), 41 mg Sodium, HHHHH Vitamin K, HHHH Vitamin C, HHH Folate, HH Vitamin B6, Iron, Magnesium, Phosphorus, H Vitamin B2 (riboflavin), B3 (niacin), Potassium

Kitchen Note: Anyone who grows mint knows it can quickly take over a garden. This smoothie is a good way to use up some of that refreshing mint while throwing in some added nutrition with the spinach. A tropical drink with a healthy twist, this drink is a perfect snack when you have a craving for something a little sweet.

ChocolateRaspberry Smoothie

From the TasteforLife test kitchen

10 min prep time serves 2

1 c frozen raspberries

1 avocado, peeled and pitted

2 Tbsp cacao powder

1-2 Tbsp honey, to taste

1 c nondairy milk (almond, rice, soy, coconut)

1 tsp vanilla extract

1. Place all ingredients in the container of a high-speed blender.

2. Blend on High until mixture is smooth. Pour into 2 glasses and serve immediately.

Per serving: 309 Calories, 8 g Protein, 36 g Carbohydrates, 13 g Fiber, 18 g Total fat (3 g sat), 71 mg Sodium, HHH Vitamin B6, Folate, HH Vitamin B2 (riboflavin), C, K, Magnesium, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), E, Iron, Potassium, Zinc

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CLEANSING GREEN SMOOTHIE This vibrant smoothie is a great way to focus on healing and to be mindful about eating “clean”.

INGREDIENTS: 1 cup coconut water 1 tablespoon hemp hearts 1 tablespoon chia seeds 1 teaspoon fresh ginger 1 tablespoon raw virgin coconut oil ½ organic apple 1 kiwi, peeled ½ cup baby kale leaves ¼ cup parsley leaves ¼ cucumber, peeled & diced (about ½ cup) 3 ice cubes (optional) TO PREPARE: Add ingredients to blender in order as listed. Blend on high speed until smooth.

NOTE: For optimal flavor and nourishment drink freshly prepared juice or smoothie as soon as it is prepared.

Secrets to a Successful Spring Cleanse

By Dr. Crystalin Montgomery, ND, LAc www.drcrystalinmontgomery.com

Want to clear winter stagnation with a spring cleanse?

With increased exposure to environmental toxins, periodic cleanses have become essential in the prevention of chronic disease. Cleansing doesn’t have to be difficult or uncomfortable. The best benefit can be seen from adding naturally cleansing habits and detoxsupportive foods into your daily practice.

STEP 1: Reduce Toxic Exposure This should be done both physically and emotionally. While we may not be able to eliminate exposure to all toxins, we can work toward reducing exposure. Evaluate your body care products and cleaning supplies by using the Skin Deep App from ewg.org. Switch out products that have harmful chemicals to reduce exposure to pthalates, bisphenols and parabens since these can be stored in tissues and lead to hormone imbalance.

Emotionally, evaluate how you spend your time and energy, and let go of commitments that consistently leave you feeling drained and tired.

STEP 2: Open the routes of elimination!

It’s essential to eliminate toxins via daily bowel movements and at least 30 minutes of exercise that results in sweating and deep belly breathing. Adequate fluid intake is also essential. Aim for half your body weight in ounces of water each day. Add a squeeze of lemon or lime to support digestive function.

Fiber is also essential for healthy gut motility and binding of toxins so they don’t get recirculated back to the body. While the average American eats 15 grams of fiber each day, the optimal daily intake is actually closer to 50 grams. You’ll find it easy to meet this goal by eating plenty of whole foods.

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CLEANSING BREAKFAST SOUP STEP 3: Let food be your medicine!

Many people find benefit in eating an antiinflammatory diet for seven to 21 days.

This allows their body to have a break from common allergenic foods, which can reduce inflammation. The liver acts like a filter taking harmful substances and neutralizing them so they can be eliminated from the body. In order to support liver detoxification pathways, we need to eat foods rich in B vitamins/folate, magnesium, vitamin C, indole-3-carbinole and sulphur compounds.

Don’t hold back on your consumption of herbs as they are a potent antioxidant and provide an anti-inflammatory punch. Turmeric, ginger, rosemary, oregano and thyme are some excellent options.

Liver-loving foods, such as avocados, brown rice, chia seeds, spinach and broccoli are also high in fiber. Probiotics and probiotic-rich foods, such as sauerkraut, support healthy beta-glucuronidase levels through a process called conjugation. During this process, toxins are formed into water soluble compounds that pass through the liver to the gut where they are excreted.

As Ann Wigmore once said, “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

Make ahead and heat for breakfast for a healthy nourishing start to your day.

INGREDIENTS: 4 cups water L cup shiitake mushrooms, dried 1 tablespoon fresh ginger, grated 2 teaspoons garlic, minced ¼ teaspoon L&B Sea Salt ½ cup cabbage or bok choy, thinly sliced ¼ cup celery, thin bias cut ½ cup carrots, julienned ½ cup firm organic tofu, diced 1 heaping cup of organic greens 1 cup snow peas, thin bias cut 3 tablespoons organic white miso ¼ cup scallions, thin bias cut TO PREPARE: In a small saucepan add water, dried shiitakes, ginger, garlic, and sea salt; bring to a boil. Reduce heat and simmer uncovered for 10 minutes. This will help concentrate the broth.

Strain broth through a fine mesh strainer, discarding mushrooms, ginger and garlic bits resulting in a clear, liquid broth. Place broth back in saucepan; add cabbage, celery and carrots then simmer for 7–10 minutes. At this time, place diced tofu, greens and snow peas into the saucepan and heat for 1–2 minutes, or until greens are wilted.

Remove from heat. Dissolve miso in 2–3 tablespoons of your prepared broth then stir into soup. Divide into bowls and garnish with green onions.

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[ weird but good ]

BY MELISSA RIFKIN, MS, RDN, CDN

kumquat, say what?

meet the unsung hero of good nutrition Have you ever come across a bunch of bite-sized fruit that look like mini oranges? This little fruit is known as a kumquat, pronounced kuhm-kwot.

Native to China and Japan and now grown in the United States, Europe, and other countries, kumquats are found in literature dating back to the twelfth century. Kumquats grow on trees with dark green leaves and white flowers, and one single tree can produce thousands of kumquats each year!

Kumquats are about the size and shape of grapes with an orange-gold color. The thin peel is edible and has a sweet taste, especially compared to the juicy flesh, which is tart. Together, peel and flesh provide a unique sweet-andsour flavor combination packed with nutrients.

Not a fan of tart foods? No problem! The sweet peel contains more nutrients than the flesh, so you can avoid the sour flesh while still reaping health benefits.

Kumquat Nutrition Kumquats are nutritional powerhouses that provide vitamin A, B vitamins, calcium, iron, and even some hearthealthy omega-3 fatty acids. Packed with water and fiber, kumquats make a great low-calorie but filling snack. Just

five kumquats provide about 6 grams of fiber, which is 20 percent of the daily recommendation.

Kumquats are a great source of immune-boosting vitamin C, which also acts as an antioxidant. Eating foods rich in antioxidants can help the body neutralize harmful free radicals that damage cells and cause inflammation.

High levels of free radicals are linked to many chronic diseases, such as cancer and heart disease.

Kumquats get their orange color from pigments called carotenoids that are also antioxidants. A 2015 study found certain carotenoids in the kumquat pericarp, or the fruit wall, stimulate natural killer (NK) cells. The activation of these NK cells has been shown to create an immune defense against cancer and various infectious diseases.

Melissa Rifkin MS, RDN, CDN is a New York City clinical dietitian who specializes in weight management, bariatrics, and oncology. Melissa’s passion for education, nutrition, and social media inspired her Instagram account @Confessionofadietitian that is a resource for more than 336,000 dedicated health-conscious followers.

SELECTED SOURCES “Effect of kumquat (Fortunella crassifolia) pericarp on natural killer cell activity in vitro and in vivo” by K. Nagahama et al., Bioscience, Biotechnology, and Biochemistry, 4/7/15 • “Kumquats! The super-freaky superfood you should seriously consider checking out,” www.CrankyFitness.com, 4/30/14 • “Phenolic compounds and biological activities of small-size citrus: Kumquat and calamondin” by L. Shyi-Neng and H. Chi-Tang, Journal of Food and Drug Analysis, 1/17 • “Phytochemicals: Carotenoids and flavonoids” by Stephen T. Sinatra, www.HeartMDInstitute.com

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[ quick tips ]

BY TASTE FOR LIFE STAFF

look, feel younger nutrients to fight aging and boost skin health

When you’re young, you can’t imagine ever looking older—you just assume that the face looking back from the mirror at 25 will look the same when you’re 45.

Sad to say, no matter how youthful we feel inside, at some point the passing of time will start to show on the outside.

The good news is that there are many natural ingredients that nourish your skin inside and out and work to slow and even reverse the signs of aging.

Antioxidants

Sun exposure can result in the creation of free radicals and lead to skin damage. Examples of skin-protective antioxidants include vitamins C and E, as well as polyphenols found in green tea.

Hyaluronic acid

Known as “nature’s moisture magnet,” hyaluronic acid occurs naturally in the skin and is also found in many beauty products. It traps moisture, giving skin a smooth, firm appearance.

Silicon

Sun-damaged skin can get a boost from silicon. Studies show that women supplementing with silicon see significant improvements in skin roughness and elasticity.

Black seed oil

Resveratrol

Collagen

Additional help

A staple of Ayurvedic medicine, black seed oil (also known as black cumin oil) is typically used to treat psoriasis and painful skin eruptions. Black seed oil may inhibit the bacteria associated with eczema.

Several studies have found that regular supplementation with collagen improves skin’s elasticity and firmness and reduces the appearance of dryness, wrinkles, and even cellulite.

Found in grapes and other plants, resveratrol is an antioxidant that can help limit damage caused by sun exposure.

Studies show it can decrease the appearance of wrinkles, improve skin’s texture, and boost hydration.

There are many herbs, nutrients, and other natural ingredients that may boost skin health and fight the signs of aging, including alpha lipoic acid, argan oil, calendula, ellagic acid, nut and plant oils, and vitamin A.

SELECTED SOURCES “Anti-aging properties of resveratrol . . .” by R.A. Baxter, J Cosmet Dermatol, 3/08 • “Dietary supplementation with specific collagen peptides has a body mass index-dependent beneficial effect on cellulite morphology” by M. Schunk et al., J Med Food, 12/1/15 • “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology . . .” by E. Proksch et al., Skin Pharmacol Physiol, 8/14 • “A review on therapeutic potential of Nigella sativa: A miracle herb” by A. Ahmad et al., Asian Pac J Trop Biomed, 2013 • “Study of nutritional characteristics, mineral nutrients, and agro-biodiversity in black cumin (Nigella sativa L.) genotypes . . .” by M.S. Iqbal et al, African Journal of Biotechnology, 10/26/11

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Excerpted from The Art of Natural Beauty © by Rebecca Sullivan, used with permission from Kyle Books.

Rosy Face Moisturizer

Roses are the greatest for skin care. They are active, hydrating and anti-aging, so this moisturizer is perfect for dry skin. More than that, roses just smell utterly delightful. Search out the roses that actually smell—they are few and far between in the shops these days, so maybe make friends with your neighbor (the one with the scented roses) and swap them for a jar. The amount of extra oil you will get from the roses is dependent on their moisture level.

DIRECTIONS

1. Start by shaking off any wee critters inside your rose petals. Put the petals into a wide-mouthed jar and cover with the avocado or olive oil. Use a wooden spoon (or smaller jar that fits inside the larger jar) to bruise the petals (drawing out some of the moisture). Put the lid on the jar. Leave in the sunlight (inside, but not somewhere too hot—just a place where it can get sunlight) for a couple of weeks. Strain the oil into a bowl and discard the petals.

2. Put the strained rose oil and the beeswax into a double boiler over a low heat and

heat until melted and combined. If you don’t have a double boiler, then instead use a heatproof bowl set over a pan of barely simmering water (making sure the bottom of the bowl doesn’t touch the water underneath).

3. Remove from the heat and leave to cool a little and then stir in the vitamin E oil

and rose essential oil. Pour into a sterilized jar and leave to cool completely before putting the lid on. The mix will emulsify like coconut oil does, but will melt when touched. Keep in a cool, dark place for up to a month.

4. Use as required, gently rubbing into your skin. ●

INGREDIENTS

4 large handfuls of fresh rose petals (any color), unsprayed and perfumed 1 c avocado or extra virgin olive oil 10 grams beeswax (about .35 oz) 2 tsp vitamin E oil 10 drops of rose essential oil makes wide-mouthed jar 6.75 ounces sterilized jar, for storage

© NASSIMA ROTHACKER

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BY ALAN SIDDAL

clean green your

healthier cleaning for spring

Spring is finally here! It’s time to throw open the windows for fresh air and get down to the business of deep-cleaning your home. But mopping up mildew and scouring away grime doesn’t have to mean exposing your household to toxic cleaning solutions. Consider these home- and Earth-friendly options instead.

The Tried and True

Today we have hundreds of cleaning products to choose from, but you can’t go wrong with the old standbys. Vinegar and baking soda can be used to clean almost anything—mixed with a little warm water these kitchen staples make great all-purpose cleaners.

Here are some other good uses for vinegar and baking soda: • Vinegar is effective for removing bacteria and mildew. A 50-50 vinegar-and-water mix can be kept in a spray bottle in the fridge for easy access. Simply spray and wipe. (But don’t use on marble or granite.) This solution can be used to disinfect doorknobs, faucets, and other places that get a lot of hands-on use.

• Baking soda is an effective, natural carpet deodorizer. Just dust the carpet with baking soda, let it sit for 20 minutes, then vacuum.

• To keep bathroom drains running freely, pour a half cup of baking soda into the drain, and run a little hot water to wash it down. Leave for two hours to overnight, and then flush with hot water. This won’t clear blocked drains, but pouring a bit of vinegar over the baking soda might do the trick.

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Essential Scents

Air fresheners tend to release unwelcome chemicals. Buy fresh flowers or hang dried lavender or eucalyptus instead. Boiling cinnamon, cloves, or other herbs will also release pleasant scents.

Adding a few drops of essential oils to your natural cleaning solutions provides a pleasing aroma and antimicrobial effects.

According to Aura Cacia, a producer of essential oils, these oils are best for household cleaning: • Lemon: In addition to its clean, uplifting scent, lemon’s acidic properties provide antibacterial and antiseptic cleaning actions.

It can help remove stains.

• Peppermint: This purifies air and acts as a mild pest repellent.

Mix peppermint with lemon for a refreshing smell. It also blends well with lavender, eucalyptus, and rosemary. Ants avoid chili powder and dried peppermint. Spread either of these near their entry point instead of a toxic insecticide.

• Eucalyptus and tea tree: These distinctive-smelling oils work as air and surface sanitizers. Tea tree oil works well on mold and mildew, as well as musty smells.

• Pine: Pine essential oil acts as a disinfectant and a deodorizer.

• Lavender: It has a pleasing scent, is antibacterial, and deters insects such as moths.

It All Comes Out in the Wash

Washing your clothes in cold water saves energy. For best results, choose a detergent made specifically for cold water.

When laundering whites, consider hydrogen peroxide instead of bleach. A cup of 3 percent hydrogen peroxide is inexpensive, color safe, and less harmful to the environment.

Make a Safer Choice

When you’re standing in the cleaning products aisle at the supermarket, the sheer number of choices available can be overwhelming. The Safer Choice label, developed by the Environmental Protection Agency (EPA) makes finding safe Some helpful hints for keeping your home and the Earth cleaning products easier. in top shape: Each product being considered for • Leave shoes at the front door to avoid tracking in chemicals a Safer Choice label undergoes a thorand other pollutants. ough review of every ingredient— no matter how much or how little is • Use washable cleaning cloths as an alternative to paper towels. contained in the final product—and • Choose biodegradable trash bags. products must meet stringent • Open your windows to refresh your space. Allowing fresh air to flow criteria for the safety of humans throughout your home reduces pollutants, according to the EPA. and the environment including carcinogenicity, reproductive • Grow your own clean air. Ordinary, inexpensive houseplants such and developmental toxicity, as English ivy can filter toxins in your home. toxicity for aquatic life, and per• Combine lemon juice and olive oil for polishing furniture. ● sistence in the environment.

Thousands of products now SELECTED SOURCES 365 Ways to Live Green by Diane Gow McDilda ($7.95, Adams Media, 2008) • “Care for carry the Safer Choice label. your air: A guide to indoor air quality,” US Environmental Protection Agency, www.epa.gov • “Cleaning

More Green Cleaning Tips

with vinegar” by Berit Thorkelson, Better Homes and Gardens, www.BHG.com • Eco-Friendly Families by Helen Coronato ($15.95, Alpha Books, 2008) • The Green Year by Jodi Helmer ($14.95, Alpha Books, 2008) • “Homemade household cleaners,” www.GoodHousekeeping.com • “How to green your cleaning routine,” www.TreeHugger.com, 6/27/14 • “Teach children to clean,” www.HGTV.com

SOURCE “Learn about the Safer Choice label,” www.epa.gov

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[ let’s get cooking ]

BY EVA MILOTTE

meat free!

alternative sources of protein

You’ve likely heard of tofu and perhaps tried it, but how about tempeh or seitan? All are satisfying meat alternatives that are full of protein and easy to work with. Best of all, you don’t have to be vegetarian or vegan to enjoy them.

The Big Three Tofu, tempeh, and seitan have been in the kitchens of home cooks for decades.

Made from either vegetables or grains, these versatile foods pack a nutritional punch when it comes to protein content. A half cup of either tofu or tempeh contains 10 grams of protein. One cup of cooked seitan offers a whopping 30 grams!

The most popular of the three, tofu can be added to soups, stir-fries, and salads. When crumbled, it makes a great scrambled eggs substitute. Made from soybeans, tofu’s mild flavor is a plus, as it picks up the nuances of anything it’s marinated with or blended into.

Tofu comes in soft, firm, and extra-firm varieties. Before working with the firm and extra-firm versions, drain away any liquid. After draining, some home cooks press the tofu to remove excess moisture. This helps the product retain its shape when baked, grilled, or fried.

To press tofu, place it on a layer of paper towels. Place another layer of towels on top of the tofu. Then stack a cutting board or plate on top. Weigh down the cutting board with heavy cans or an iron skillet. The paper towels will absorb excess liquid. There’s no need to press the soft version of tofu, as this variety is often blended into smoothies or puddings.

Just like tofu, tempeh comes from soybeans. But the two couldn’t be more different. Made from soybeans that have been cooked and fermented, tempeh is a firm-textured product with a strong, nutty flavor. It’s often crumbled before use and can be marinated and sliced thin or cut into blocks.

With its firm texture, tempeh is easier to work with than tofu.

Try grilling it or steaming it. Crumble it over salads, slice it for a sandwich filling, or add it to casseroles.

Not as common as tofu or tempeh, seitan is a textured meat alternative made from vital wheat gluten. Spices and seasonings are often added for flavor. Seitan can be chopped, diced, sliced, or pulsed. It can even be formed into nuggets or patties. Depending on how it’s worked, its texture can vary from tender to chewy. Add seitan to tacos, casseroles, sandwiches, or your favorite grains. It’s often baked and served as a roast beef substitute.

Try the following recipe featuring tempeh crumbled in to a colorful, veggie-filled wrap. ● SOURCE The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019)

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Rainbow Veggie Protein Pinwheels From The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019)

20 min prep time serves 6

N c hummus

1. Mix together hummus and tempeh.

N c tempeh, crumbled in a food processor

2. Lay out wraps. Spread hummus mixture in a thin layer,

2 large spinach wraps

N c thinly sliced red bell pepper

N c thinly sliced yellow bell pepper

1 carrot, sliced thin

N c very thinly sliced purple cabbage

dividing it over whole surface of each wrap and stopping 1 inch from edges. Lay a thin strip of each of the four vegetables, next to each other, over hummus mixture.

3. Roll each wrap tightly and cut crosswise into pinwheels.

You can use toothpicks if needed, but the hummus helps them stick together at the edges.

Per serving: 133 Calories, 5 g Protein, 19 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat), 213 mg Sodium, HHHHH Vitamin B1 (thiamine), HH Vitamin C, H Vitamin A

Š GINNY KAY

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[ healthy family ]

good for you, and baby too! what to eat for a healthy pregnancy

BY KELLI ANN WILSON

You want to do everything you can to give your baby the best start in life. What’s good for babies is good for moms too! Read on to learn more about what to eat— and what to avoid—during pregnancy and beyond.

Top Four Nutrients Moms and babies need a wide range of nutrients, but four stand out as being particularly important during pregnancy: 1. Calcium supports the development of baby’s bones, heart, muscles, nerves, and teeth. Pregnant women should get 1,300 milligrams (mg) of calcium daily from dairy products, fortified foods, or a high quality prenatal vitamin.

2. Folate or folic acid reduces the risk of certain birth defects. Pregnant women and those planning to have children should get at least 400 micrograms of folic acid every day. Folate can be found in citrus fruit and green leafy vegetables; folic acid comes from fortified foods and supplements.

3. Iron deficiency can happen during pregnancy. Pregnant women need at least 27 mg of iron daily from foods including beans, chicken, fish, leafy greens, red meat, and spinach, or from a supplement. Vegetarians should be especially mindful of iron intake.

4. Protein supports baby’s growth and brain development. It also boosts mom’s blood supply, supports her breast and uterine tissues, and helps her body recover from childbirth. Aim for 75 to 100 grams of protein daily during pregnancy, and five servings daily after birth (seven if you’re breastfeeding), from legumes, meat, nuts and nut butters, and tofu.

Seek Balance The best way to get the nutrients you need is to eat a balanced diet. Here are some of the healthiest choices from each food group. n Fruits: Apricots, bananas, cantaloupe, grapefruit, honeydew melon, oranges, prunes n Vegetables: Bell peppers, carrots, dark leafy greens, sweet potatoes n Whole grains: Fortified breads, cereals, pasta (make sure the ingredients list says “whole grain”) n Dairy products: Milk, yogurt, soy milk n Healthy fats: Avocados, olive oil, nuts, seeds

Foods to Avoid Some foods are a no-go during pregnancy for a variety of reasons, including alcohol, deli meats, hot dogs, some fish (king mackerel, shark, swordfish, tilefish), raw sprouts, refrigerated smoked seafood, and unpasteurized dairy products or juices.

SELECTED SOURCES “Eating right during pregnancy,” Academy of Nutrition and Dietetics, www.EatRight. org, 1/8/19 • “Making healthy choices in each food group,” www.ChooseMyPlate.gov, 4/27/18 • “Nutrition you need after childbirth,” www.WebMD.com, 6/26/17 • “Pregnancy nutrition: Eating healthy while pregnant,” American Pregnancy Association, https://AmericanPregnancy.org, 11/24/18 • “Staying healthy and safe,” Office on Women’s Health, www.WomensHealth.gov, 1/30/19

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[ supplement savvy ]

BY VICTORIA DOLBY TOEWS, MPH

omegas are essential healthy fats are friends—not foes Just as you need protein and carbohydrates, you need to get certain fats from your diet every day.

These healthy fats provide energy, play a role in metabolism, and support cell growth, all of which is important for hormones, skin, bones, and reproductive health. But that doesn’t mean that any fats will do.

Essential Nutrition The fats to pay attention to are in a family called omega-3 essential fatty acids. Omega 3s are found in oily, coldwater fish such as sardines, mackerel, and salmon, as well as nuts and seeds and organic grass-fed butter (from cows or goats). They are a major reason why the Mediterranean diet keeps people so healthy. The main omega 3s are EPA and DHA. Many parts of your body put omega 3s to work, but there’s a hierarchy.

The brain, liver, and several other organs get first dibs on the body’s supply of essential fatty acids. This means that the skin and hair—which also need them—can be the first places their lack is noticeable, since these places are lowest on the body’s priority list.

Supplemental Support In the United States, the typical Western diet comes up short on omega 3s.

A daily supplement of omega 3s from fish oil may make sense for anyone who doesn’t get enough healthy fats from food. You can consider nonfish sources of omega 3s, such as flaxseed oil.

Looking for more guidance about how much to supplement? The Global Organization for EPA+DHA recommends that adults consume 500 milligrams (mg) daily of EPA and DHA, which is in line with many international guidelines. Pregnant and lactating women should aim for at least 300 mg per day, with at least 200 mg of that being DHA. For those who have heart-related issues, the American Heart Association recommends increasing to 1,000 mg EPA and DHA daily. ● SELECTED SOURCES “An improvement of cardiovascular risk factors by omega-3 polyunsaturated fatty acids” by H. Yanai et al., J Clin Med Res, 4/18 • “Omega-3 fatty Acids EPA and DHA: Health benefits throughout life” by D. Swanson et al., Adv Nutr, 1/12 • “Omega-3 fatty acids and inflammatory processes . . .” by P.C. Calder, Biochem Soc Trans, 10/17 • “Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance” by R.K. Saini and Y.S. Keum, Life Sci, 6/18 • “Therapeutic potential of omega-3 fatty acid-derived epoxyeicosanoids in cardiovascular and inflammatory diseases” by W.H. Schunck et al., Pharmacol Ther, 3/18

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