EARTH DAY
Sandwich
Natural pet care Stress + chronic disease
COMPLIMENTARY
See pages 9, 16, 17 and the back cover for this month’s featured items! APRIL 2020
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Edition of Taste for Life
®
Ways to cook greens
3/4/20 5:11 PM
[ nutrition plus ] Vitamin
vitamin B12 To B12 or not to B12 isn’t a question: If you’re at risk for deficiency, you’ll want to be sure you’re getting enough of this essential vitamin through diet or supplements. Important in keeping nerve cells healthy, B12 helps the body produce DNA and works with other B vitamins in the production of red blood cells and the immunity- and mood-boosting compound SAMe. It’s been used in the treatment or prevention of pernicious anemia, heart disease, macular degeneration, and fatigue. Who’s at risk? Our bodies can store several years’ worth of B12 in the liver, and healthy people under 50 who eat a varied diet usually get enough of the vitamin through food sources. It’s found in meat, poultry, fish, eggs, and dairy products, but not in plant foods, so vegans and some vegetarians need supplemental B12. Others who may want to get their daily dose through a supplement or fortified cereal include people over 50, who are more likely to have problems absorbing the vitamin from food sources; people with conditions that inhibit the absorption of nutrients, like Crohn’s disease and pancreatic disease; and people who have had weight-loss surgery. Even in large doses, B12 has been found to have no adverse effects, so no upper limit has been set for it. Still, it’s always important to talk with your healthcare provider about supplementation. ● SELECTED SOURCES “Dietary supplement fact sheet: Vitamin B12,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih, 2/19/20 • “Vitamin B12,” Linus Pauling Institute, Oregon State University, http://lpi.OregonState.edu, 6/4/15 • “Vitamin B12,” Mayo Clinic, www.MayoClinic.com, 10/17/17
Food Sources for Vitamin B12 FOOD
SERVING SIZE
VITAMIN B12 (MCG)
Clams
3 ounces
84
Salmon
3 ounces
4.8
Canned Tuna
3 ounces
2.5
Haddock
3 ounces
1.8
Milk
8 ounces
1.2
Swiss Cheese
1 ounce
.9
Egg
1 large
.6
Chicken
3 ounces
.3
Recommended Daily Allowance (RDAs) for Vitamin B12 LIFE STAGE
Children Adolescents
AGE
(MCG/DAY)
4–8 years
1.2
9–13 years
1.8
14+ years
2.4
For recommendations for younger children and pregnant women, log onto http://lpi.oregonstate.edu
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[ april contents ]
22
the link between stress + disease Manage stress to protect your health.
6 14
© AMERICA’S TEST KITCHEN
healthy living
recipes you’ll love
6 health front
5 market gourmet
Access to green space has health benefits • Foods to boost brain health • Anxiety linked to inflammation • More
18 healthy family Supplements to keep pets healthy.
20 quick tips
Baked Tropical Fruit Pudding.
12 the whole story Tasty and filling whole-grain salads.
26 let’s get cooking Leafy greens aren’t just for side dishes.
Hair removal 101.
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
Featured Nourish Recipes Found on page 17
CONTRIBUTING EDITORS
Lisa Fabian, Rich Wallace ASSISTANT EDITOR
Kelli Ann Wilson
TURMERIC CARROT CAKE EARTH DAY SANDWICH
ART DIRECTOR
Michelle Knapp GRAPHIC DESIGNER
Ronna Rajaniemi
“Charitable Giving” with Lunds & Byerlys
CUSTOM GRAPHICS MANAGER
Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR
Amy Pierce
Our company has a rich history of taking an active role in the communities we serve. For us, it means more than offering residents a sensational shopping experience. It means enriching neighborhoods through charitable giving. One example is our Reuse & Reward Program. For each Lunds & Byerlys reusable bag customers provide at checkout to bag their groceries, Lunds & Byerlys makes a 5-cent donation to Second Harvest Heartland, the Upper Midwest’s largest hunger relief organization. Since starting the program, $650,000 has been donated, which equates to 1,080,000 meals.
To celebrate, we’re giving away 50th Anniversary Earth Day gift baskets! To enter to win, visit your local Lunds & Byerlys store’s Facebook page.
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, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING
FOUNDER AND CHIEF EXECUTIVE OFFICER
T. James Connell CREATIVE AND SALES OFFICES
All Tervis drinkware is designed to make a positive impact on your drinking enjoyment while lessening the impact on our environment. Plus these collections go beyond by supporting organizations that protect our oceans. Learn more inside!
April 22, 2020 marks the 50th anniversary of Earth Day.
800-677-8847 customerservice@tasteforlife.com
Anna Johnston anna.johnston@tasteforlife.com
Tervis — Made For A Better Environment
Happy Earth Day!
CUSTOMER SERVICE
149 Emerald Street, Suite O Keene, NH 03431 603-283-0034
CANCELLED
Berry Patch Event Our April 16–19 Berry Patch Event has been cancelled. We apologize for the inconvenience.
Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2020 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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[ market gourmet ] Recipe
70 min prep time
Baked Tropical Fruit Pudding
serves 6
From the TasteforLife test kitchen
4 Tbsp unsalted butter, at room temperature, plus more for greasing
K c sugar
6 large eggs, yolks and whites separated
1 tsp vanilla extract
K c all-purpose flour
1 tsp baking powder
K tsp salt
O c milk
1 lime, juiced and zested
1 mango, peeled and diced
1. Preheat oven to 350°. Grease an 8x10-inch ovenproof baking dish. Set aside. 2. Using a hand mixer, blend butter and sugar. Add egg yolks and blend until incorporated. Blend in vanilla extract, flour, baking powder, and salt. Add milk and lime juice and zest. Blend into a smooth batter. 3. In a separate bowl using clean beaters, beat egg whites until stiff. Slowly fold egg whites and diced mango into pudding mixture. Transfer mixture to greased baking dish.
4. Set dish in a deep roasting pan. Pour boiling water into roasting pan until it comes up about halfway to sides of baking dish. 5. Bake pudding for 45 minutes. (Pudding will become browned on top.) Let pudding cool slightly before serving. Per serving: 296 Calories, 9 g Protein, 36 g Carbohydrates, 1 g Fiber, 13 g Total fat (7 g sat), 342 mg Sodium, HHHHH Vitamin D, HHH Phosphorus, HH Vitamin A, B2 (riboflavin), B12, C, Folate, H Vitamin B1 (thiamine), B6, Calcium
Kitchen Note: Unlike traditional puddings, this one is prepared in the oven. Not too sweet, the end result has a light, soufflé-like texture with hints of lime and pieces of fresh mango throughout. If you wish to make the recipe gluten free, substitute tapioca flour for the all-purpose flour. A P R I L 2 0 2 0 5
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[ health front ]
NEWS THAT’S GOOD FOR YOU
Earth Day marks major milestone
April 22 is the 50th anniversary of Earth Day. This year’s theme is climate action. According to the organizers, “The enormous challenge — but also the vast opportunities — of action on climate change have distinguished the issue as the most pressing topic for the 50th anniversary.” The first Earth Day was held in 1970, when about 20 million Americans participated. It has since grown into a worldwide effort. “Climate change represents the biggest challenge to the future of humanity and the life-support systems that make our world habitable,” the organizers write. SOURCE www.EarthDay.org/earth-day-2020
get wild
Recent studies have shown that access to green space has significant benefits for human health. New research shines additional light on the value of experiencing wild natural spaces—especially in urban areas. “Different kinds of nature can have different effects on people,” said lead author Elizabeth Lev. “The wilder areas in an urban park seem to be affording more benefits to people—and their most meaningful interactions depended on those relatively wild features.” Some of the most meaningful experiences noted in the survey included seeing wild birds and other animals, visiting old-growth trees, walking along the edge of water, and following trails. SOURCE “Wildness in urban parks important for human well-being,” University of Washington, 2/26/20
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these foods promote brain health
Following a dietary pattern that emphasizes fruits, vegetables, legumes, and whole grains is a key to cognitive health, according to the editors of HEALTHbeat from Harvard Medical School. Relying on plants and fish as protein sources and choosing healthy fats is also vital. The editors noted that foods for a healthy brain are the same ones that protect the heart, including these: n Green leafy vegetables such as kale, spinach, collards, and broccoli for vitamin K, folate, and beta carotene
anxiety relief? Adults who have low intakes of fruit and vegetables are more likely to develop an anxiety disorder. Canadian researchers determined that some anxiety disorders are linked to inflammation in the body. Inflammation may be linked to higher levels of body fat, which is more prevalent in people who eat smaller amounts of fruit and vegetables.
SOURCE “Low fruit and vegetable intakes and higher body fat linked to anxiety disorders,” University of Toronto, 2/27/20
n Fatty fish, including salmon and canned light tuna, for omega-3 fatty acids n Tea and coffee for brain-boosting caffeine n Walnuts for protein and healthy fat. SOURCE “Foods linked to better brainpower,” HEALTHbeat, Harvard Medical School, 1/11/20
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Simple Mills Almond Flour Mixes & Crackers Simple Mills began in one woman’s living room, born of necessity and a desire for food that is simple, healthy and delicious. Now based in Chicago, Simple Mills continues the tradition of using intentional ingredients and baking with love. All Simple Mills products are gluten free, soy free, gum free, non-GMO and Paleo friendly.
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R.W. Knudsen Family R.W. Knudsen Family offers an orchard of organic and natural juices and specialty products for your table. Enjoy the best of nature with great-tasting beverages, made with uncompromising standards.
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Bonne Maman Preserves The secret of Bonne Maman is simple — it’s the ingredients. These preserves are made in France, are Non-GMO Project Verified, have no high fructose corn syrup, no artificial coloring or no preservatives added and feature only the finest quality fruit.
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11
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BY EVA MILOTTE
the whole story grain salads for all
Whole grains are a natural in salads. Tasty, filling, and of course healthy, they can be layered in among greens and other vegetables, or tossed in to ensure they’re part of every bite.
These hearty recipes feature whole-grain favorites like rice, barley, wheat, and quinoa. (Quinoa is technically classified as a seed but because it can be used like a whole grain, it’s often included in the whole-grains group.) Be sure to make extra batches when cooking whole grains. Store them in the fridge, so they’ll be ready to add to a last-minute meal.
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Warm Couscous Salad with Salmon and Mustard-Dill Dressing From Keeping It Simple by Yasmin Fahr ($24.99, Hardie Grant Books, 2020)
2 (8 oz) skin-on salmon fillets
Salt and freshly ground black pepper
4 Tbsp olive oil, divided
1 medium shallot, thinly sliced
1N c pearled couscous
3 c low-sodium chicken or vegetable stock
1 c frozen shelled lima beans or edamame beans
2 Tbsp Dijon mustard
Juice of 1 lemon
K c fresh dill leaves and fine stems, roughly chopped, plus more for garnishing
1 c baby spinach
2 scallions, white and light green parts only, thinly sliced, for garnishing
1. Season salmon with salt and pepper. Heat half of the oil in a 12-inch skillet over medium-high heat until shimmering. Add salmon, skin-side down and immediately reduce heat to medium-low. Cook, gently pressing down all over with a spatula to ensure contact, until skin is rendered and crisp, about 6 minutes. If you feel resistance when attempting to lift fish with a spatula, allow it to continue to cook until it lifts easily. 2. Flip salmon and cook until an instant-read thermometer inserted into thickest part registers 130° for medium. Transfer salmon to a paper towellined plate and allow to cool. Once cooled, flake salmon using your hands or a fork. Discard skin or crumble it into dish. (If your hands smell from this task, squeeze some lemon juice over them before rinsing with water.)
3. Meanwhile, wipe out skillet with a paper towel. Add remaining 2 table-
25 min prep time serves 4
spoons of oil and heat over medium heat until shimmering. Add shallot and a pinch of salt, and cook until softened, about 2 minutes. Add couscous and cook, stirring, until lightly toasted and fragrant, about 1 minute. Add stock, stirring to combine and scraping up any brown bits on bottom of pan. Raise heat and adjust it to maintain an active simmer. Cook until most of the liquid has been absorbed and couscous is tender, about 12 minutes. During last 6 minutes of cooking, stir in beans and a pinch of salt. Strain any excess liquid.
4. Meanwhile, in a large serving bowl, mix together mustard and lemon juice. Stir in couscous, along with dill and spinach, stirring to fluff couscous and wilt spinach. Stir in flaked salmon and season with salt and pepper. Garnish with the extra dill and the scallions and serve immediately. Per serving: 628 Calories, 34 g Protein, 55 g Carbohydrates, 6 g Fiber, 30 g Total fat (6 g sat), 482 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, Phosphorus, HHHH Vitamin E, HHH Vitamin B1 (thiamine), K, HH Vitamin B2 (riboflavin), C, Magnesium, H Folate, Iron, Potassium, Zinc
© PATRICIA NIVEN
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continued from page 13
Barley with Roasted Carrots, Snow Peas, and Lemon-Yogurt Sauce From The Complete Mediterranean Cookbook by the Editors at America’s Test Kitchen ($32.99, America’s Test Kitchen, 2016)
K c plain yogurt
1K tsp grated lemon zest, divided, plus 1K Tbsp juice, divided 1K Tbsp minced fresh mint, divided Salt and pepper
1 c uncooked pearl barley
5 carrots, peeled
3 Tbsp extra-virgin olive oil, divided
O tsp ground coriander, divided
8 oz snow peas, strings removed, halved lengthwise
M c raw sunflower seeds
K tsp ground cumin
V tsp ground cardamom
70 min prep time serves 4
1. Whisk yogurt, K teaspoon of the lemon zest and 1K teaspoons of the lemon juice, 1K teaspoons of the mint, N teaspoon salt, and V teaspoon pepper together in a small bowl. Cover and refrigerate until ready to serve. 2. Bring 4 quarts water to boil in a Dutch oven. Add barley and return to boil. Cook until tender, 20 to 40 minutes. Drain barley, return to now-empty pot, and cover to keep warm.
3. Meanwhile, halve carrots crosswise, and then halve or quarter lengthwise to create uniformly sized pieces. Heat 1 tablespoon of the oil in a 12-inch skillet over medium-high heat until just smoking. Add carrots and K teaspoon of the coriander and cook, stirring occasionally, until lightly charred and just tender, 5 to 7 minutes. Add snow peas and cook, stirring occasionally, until spotty brown, 3 to 5 minutes; transfer to plate.
4. Heat 1K teaspoons of the oil in now-empty skillet over medium heat until shimmering. Add sunflower seeds, cumin, cardamom, remaining N teaspoon coriander, and N teaspoon salt. Cook, stirring constantly, until seeds are toasted, about 2 minutes; transfer to a small bowl.
5. Whisk remaining 1 teaspoon lemon zest and 1 tablespoon juice, remaining 1 tablespoon mint, and remaining 1K tablespoons oil together in a large bowl. Add barley and carrot– snow pea mixture and gently toss to combine. Season with salt and pepper to taste. Serve, topping individual portions with spiced sunflower seeds and drizzling with yogurt sauce.
Kitchen Note: To keep the cooking method easy and the individual grains of barley distinct and light, the barley is boiled until tender. Do not substitute hulled barley or hull-less barley in this recipe. If using quick-cooking or pre-steamed barley (read the ingredient list on the package to determine this), you will need to decrease the barley cooking time in step 2. Per serving: 376 Calories, 11 g Protein, 50 g Carbohydrates, 13 g Fiber, 16 g Total fat (2 g sat), 520 mg Sodium, HHHHH Vitamin A, HHHH Vitamin B1 (thiamine), C, Phosphorus, HHH Vitamin B6, E, HH Vitamin B2 (riboflavin), B3 (niacin), K, Iron, Magnesium, Zinc, H Calcium, Folate, Potassium
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Kale, Quinoa, and Radish Salad From Let Me Feed You by Rosie Daykin ($30, Appetite, 2019)
K c uncooked quinoa
O c water
5 c baby kale
1K c thinly sliced radishes
K c pumpkin seeds
3 Tbsp olive oil
1 Tbsp fresh lemon juice
1 tsp Dijon mustard
35 min prep time serves 6
Salt and black pepper
1. In a small pot over high heat, combine quinoa and water. Bring to a boil. Place lid on, reduce heat, and allow to simmer for 15 minutes. Remove from heat and allow quinoa to sit for several minutes before fluffing with a fork. Set aside to cool. 2. In a large serving bowl, combine baby kale, radishes, pumpkin seeds, and cooked quinoa. Toss to combine. 3. In a small bowl, whisk together oil, lemon juice, and mustard. Add salt and pepper to taste. Dress salad and toss again.
Kitchen Note: This salad is best served the same day unless you choose to make it with a heartier kale like Black or Tuscan, which has a much stronger leaf and won’t break down as easily when dressed. If using one of these types, make sure to use a large knife to remove the thick, bony spines from each leaf before cutting or tearing them into bitesize pieces. Per serving: 338 Calories, 12 g Protein, 39 g Carbohydrates, 5 g Fiber, 16 g Total fat (2 g sat), 165 mg Sodium, HHHHH Phosphorus, HHHH Magnesium, HHH Vitamin K, Folate, HH Vitamin B1 (thiamine), B6, Iron, Zinc, H Vitamin B2 (riboflavin), B3 (niacin), C, E, Potassium
For Rice Salad with Oranges, Olives, and Almonds recipe, visit tasteforlife.com/rice-salad
tasteforlife.com
www. © BLM PHOTOGRAPHY
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Turmeric Carrot Cake This delicious cake is boosted with turmeric, which has anti- inflammatory properties!
INGREDIENTS:
Earth Day Sandwich Not only is this delicious sandwich perfect for Earth Day, but it’s also a wonderful, healthy sandwich to make for lunch or dinner year round!
INGREDIENTS: K bunch organic asparagus 2 Tbsps extra virgin olive oil, organic 1/ 16 tsp sea salt 1 Tbsp extra virgin olive oil, organic 1 Tbsp fresh garlic, minced 1 5-ounce organic greens blend 2 tsps fresh organic lemon juice 1 tsp organic tamari sauce 6 slices L&B SuperSeed Artisan Bread 3 Tbsps organic red pepper, diced K cup organic hummus
makes 3 sandwiches
TO PREPARE: 1. Heat oven to 500 F on broil. 2. Wash asparagus and trim ends. Pat dry with paper towel and spread out on sheet pan. Drizzle with olive oil and sea salt. Gently toss to coat asparagus. Roast under broiler for 4 minutes. Set aside to cool. 3. Heat olive oil in sauté pan on medium high. Add garlic and sauté for 1 minute. Add organic greens, lemon and tamari. Using tongs, toss and sauté until greens are just wilted, 1-2 minutes. Set aside to cool. 4. Place 1 generous tablespoon hummus on each slice of bread. Place 1 tablespoon red pepper on three slices of bread and 4-5 spears of asparagus on the other 3 slices. Divide greens onto the 3 slices of bread with asparagus. Combine bread slices together to make sandwich. Brush outsides of bread slices with olive oil and grill in sauté pan over medium heat until golden on each side.
serves 2 cups unbleached organic white flour 1K tsps baking powder K tsp baking soda 2 tsps L&B Organic Ground Cinnamon N tsp L&B Ground Nutmeg N tsp L&B Ground Black Pepper N tsp L&B Ground Allspice 1K tsps L&B Turmeric K tsp sea salt 1K cups organic canola oil 2 cups organic sugar 4 L&B Large Organic Brown Eggs 1 tsp vanilla, pure 1 cup dried currants, reconstituted in 1 cup of boiling water 1 pound organic carrots, finely shredded (approximately 3 cups) N cup organic butter, room temperature 8 ounces organic cream cheese 3 Tbsps honey 1K tsps L&B Turmeric
16–20
TO PREPARE: 1. Heat oven to 350 F. Lightly oil a 9” x 13” cake pan. 2. In bowl, combine first 9 ingredients. Stir to combine then set aside. 3. In mixer with paddle attachment, beat oil and sugar together. Slowly add eggs until creamed then mix in vanilla. Add dry ingredients and mix until just combined. Remove from mixer and fold in carrots and currants. Pour into prepared cake pan. Bake 50 minutes or until toothpick comes out clean from center of cake. Do not overbake. Cool completely. 4. In mixer with paddle attachment cream butter, cream cheese, honey and turmeric. Frost cake and enjoy! Optional:
Combine 2 teaspoons organic sugar with N teaspoon turmeric and N teaspoon cinnamon and sprinkle on frosting for added decorative touch. APRIL 2020
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[ healthy family ]
18  A P R I L
BY KELLI ANN WILSON
2020
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Good Gut Health Probiotics help ensure your pet enjoys healthy digestion and immunity. Different strains of probiotics offer different types of support. Research has shown that supplementation with probiotics can help prevent or treat everything from acute inflammation of the intestines (enteritis) to allergies in both dogs and cats. One study found that a strain of Bifidobacterium longum (delivered via queso blanco cheese) had positive effects on intestinal microbiota and metabolites in dogs. Another study found that dogs receiving a probiotic supplement experienced improvements in daily feed intake, weight, and beneficial bacteria; this was
especially true of the oldest dogs whose gut microbiota shifted to a more youthful composition after two months of treatment.
Shop Smart Not all supplements are created equal. Look for brands that specialize in one type of supplement or have research that supports the efficacy of their products. Read labels carefully and make sure the ingredients you want are actually in the product. Always use supplements formulated for pets—some products created for humans can be dangerous to animals. ● A P R I L 2 0 2 0 19
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[ quick tips ]
BY LISA FABIAN
hair removal tips get ready for summer!
Warmer weather is here, and that means no more hiding legs under pants or tall boots. Now’s the time to get smooth and hair free for the season ahead.
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Shaving
Shaving is the most popular hair removal method. It’s cheap, convenient, and offers quick results. The problem is hair grows back quickly. The resulting stubble can be unsightly, irritating, and cause dry, flaky skin or ingrown hairs. Many natural shaving creams can help soothe troubled skin. Look for ones containing botanicals such as chamomile, witch hazel, and tea tree oil.
Waxing
If you’ve never waxed before, a great place to start is with the legs. As you gain experience, you can move to trickier areas like the underarm or bikini line. Another great option to make waxing easier is to use the wax ready-strips made by various companies. These strips can be pressed against hair in the direction of hair growth, and then pulled off in the opposite direction. Since waxing pulls hair from its roots, it can be painful, but results can last anywhere from three to eight weeks. Over time, waxed hairs become weaker and finer. Before waxing, let unwanted hair grow out to ¼-inch long. Avoid waxing irritated or sensitive skin, and stay out of the sun immediately before and after the waxing process.
Stay Smooth
Exfoliate dry and flaky patches with an exfoliant containing almond or rice meal, clay, sea salt, or fruit enzymes like papaya or pineapple. Moisturizers containing lactic and glycolic acids also work well for this purpose. Moisturizing is also a great way to get your legs ready for swimsuit season. Hydrate legs daily with a moisturizer rich in emollients such as shea butter, vitamin E, or oils like almond, sunflower, and safflower. Apply moisturizer while skin is still damp from the shower. ●
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BY CASEY HERSCH, MSW, LCSW
the link between stress + disease
why so many young people are getting sick
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Nearly 73 million people in the United States are Millennials (those born between 1981 and 1996). When we think about Millennials, we think YOUNG! What we might not think about is chronic illness. Yet, reports from 2017 health insurance data show that “over half (54 percent) of Millennials reported having been diagnosed with at least one chronic illness.” Before we talk about chronic illness, we need to talk about stress.
The Link Between Stress and Illness Stress and illness are connected. When there is chronic stress, illness often develops. Chronic stress can compromise the immune system, making people more susceptible to illness. Everything from fatigue, insomnia, headaches, and digestive problems to anxiety and depression are influenced by stress. In part of the American Psychological Association’s Stress in America survey, Millennials ranked as having the highest stress levels of all generations (older adults, Baby Boomers, and Gen Xers). Their most commonly cited source of stress is the economy. Other stressors include mass shootings, the political environment, and concern over the country’s future. Add in work-related stress, social media, constant technology use, and a decrease in face-to-face connections with others, and it isn’t hard to see how stress levels can compound quickly.
Chronic Illness in Millennials According to Blue Cross Blue Shield data, the major decline in health for Millennials begins at age 27. Reports show double-digit increases in certain health conditions affecting Millennials. Major depression ranked number one followed by substance abuse disorder. Other conditions included Crohn’s disease/ ulcerative colitis, high cholesterol, and Type 2 diabetes. On a more promising note, the Stress in America survey showed a significant increase in the belief that licensed mental health professionals can help with stress management. So while Millennials are stressed, this openness to receiving help can ease the negative effects.
How to Manage Stress & Protect Your Health What can you do if you are struggling with stress and having physical and/or emotional symptoms or if you know someone who is? Whether it is relaxing in the sun, reading a book, painting, or something else that suits you, healthy outlets reduce the stress load and boost the immune system. It is easy to get overwhelmed, but remember, there is help available and it’s possible to reclaim and maintain health. The first step is recognizing you are not alone. There is no reason to suffer in silence. Help is available. Next, talk to someone. Talk to your primary care physician or doctor, or make an appointment to see a licensed mental health therapist. Many county and community clinics offer sliding-scale fees for their services. If you have insurance, your carrier can give you referrals. Employers often have employee assistance programs that can offer support for lifeand work-related issues.
Find Balance Do things that help you relax, feel good, and find peace. Everyone is different. Some examples include spending time in nature, creative arts, moving more, grounding yourself by walking barefoot in the sand, gardening, volunteer work, a spa day! Don’t forget to take a deep breath! Don’t sleep with your phone in your bedroom. Shut it off at least one hour before you plan to go to sleep. ● Casey Hersch, MSW, LCSW, is a licensed clinical social worker, author, and founder of Light Your Sparkle. She specializes in integrative treatment models for chronic illness. Inspired by her own struggles with autoimmune illnesses and trauma, she educates about empowerment and how to build individualized healing plans.
SELECTED SOURCES “The health of Millennials,” Blue Cross Blue Shield, www.BCBS.com, 4/24/19 • “Millennials besieged by chronic illness,” Children’s Health Defense Team, ChildrensHealthDefense.org, 5/14/19 • “Stress in America,” American Psychological Association, APA.org, 11/17 • “Why Millennials are the most stressed generation,” www.IntentionInspired.com
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[ let’s get cooking ]
BY LISA FABIAN
cooking green veggies it’s all about the leaf
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Once a lonely side dish pushed to the edge of the plate, leafy greens are now part of the main course. Sometimes they’re even the star of the show! Arugula, Asian greens, bok choy, broccoli rabe, chard, collard greens, escarole, kale, mustard greens, spinach, turnip greens, and watercress are all examples of leafy greens. Whether sautéed, braised, steamed, or stir-fried, greens are a nourishing way to up your vitamin and mineral intakes. Good sources of vitamins A, C, and K, as well as folic acid, leafy greens also contain magnesium, potassium, and iron. Some contain calcium, notably kale, collard greens, and spinach. Since vegetables begin to lose their nutrients once picked, the quicker you use them the better. If you can’t cook greens within a day or two of purchase, buy frozen varieties. Freezing greens soon after harvest helps lock in their nutrients. Look for bright, crisp colors when shopping for leafy greens. Stalks should be firm with not much bend. Avoid greens with wilted leaves or leaves beginning to yellow. Most greens are best stored in the fridge. Wrap in paper towels to help absorb moisture. If you keep fresh greens in plastic bags, be sure the bags have some holes so air can circulate. Always wash greens carefully. Since they grow in sandy soil, remnants can stick to the greens. Rinsing in a
colander helps remove debris. Asian greens and greens with crinkled leaves can be chopped first and then added to a large bowl of cold water. Swish the greens and let them sit for a few minutes so the dirt will settle. Scoop out the greens and repeat the process until the water is clean. Discard the water, and rinse the greens again. It’s a personal choice whether or not to use the greens’ stems when cooking. Slice the stems very thin if you plan on using them. If the greens are small (arugula, baby spinach), the stems don’t need to be removed. When working with tougher greens like kale and chard, cut or tear the leaves away from the stems. Slice leaves into ribbons or bite-size pieces. If the leaves are curly, chop them into bite-size pieces. Cutting them into ribbons will prove futile, as the leaves won’t lie flat on the cutting board.
Cooking with Greens With their assertive flavors, leafy greens don’t need much enhancement besides high-quality oil, garlic, and a squeeze of lemon or apple cider vinegar. Try pairing shallots, leeks, or onions with greens. A seeded and minced chili pepper or dried chili pepper flakes add a spicy kick. Soy sauce, tamari, or miso add a savory note, but use them sparingly as a little goes a long way. Ginger adds a sweet and spicy flavor, and shiitake mushrooms add an earthy note. With tender greens (arugula, spinach, beet greens, small chard leaves, mustard greens, Asian greens), one of the easiest cooking methods is steaming. To steam greens, add no more than ¼-inch of water to a pan.
This amount keeps the greens moist but won’t cause a loss of valuable nutrients, which occurs when there’s too much water. Another preparation method is to wilt tender greens. This technique uses only the water that’s left clinging to the leaves after they’ve been washed and stemmed. For this easy and healthy cooking method, heat a stir-fry pan or small pot. Add greens in a small batch. Cover and let them cook down until they’re wilted and bright green. This should take about 1 to 3 minutes. Remove greens and repeat with another small batch if needed. Add wilted greens to cooked grains, soups, or stews. Or purée them into dips or pestos. Another technique used with tender greens is sautéing. Wash, stem, and chop the greens. Allow them to dry. It’s fine if a little water remains on the leaves, but they shouldn’t be overly wet. Heat oil in a large skillet. Increase heat to medium-high. Add the greens in batches. Don’t add more than the pan can comfortably contain. Sauté until tender. Remember that greens continue to cook and wilt off heat. For hardier greens (kale, broccoli rabe, collards), braising is an effective cooking technique. Heat oil in a large pan. Increase heat to medium-high. Add greens in batches. Keep stirring until all the leaves have been added to the pan. Add enough liquid (stock or water) so the greens stay moist. This will be about a K inch in the bottom of the pan. Sauté until greens are tender, covering the pan briefly to speed up the cooking time. When the greens are done, pour away any excess liquid. Or add dissolved cornstarch or flour to turn the braising liquid into a sauce.
SELECTED SOURCES The Goodness of Greens edited by Claire Rogers ($14.95, Kyle Books, 2016) • Wild About Greens by Nava Atlas ($24.95, Sterling, 2012)
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Garlicky Charred Greens with WholeWheat Penne From Keeping It Simple by Yasmin Fahr ($24.99, Hardie Grant Books, 2020)
2 Tbsp olive oil
1 shallot, thinly sliced
Salt
2 garlic cloves, thinly sliced or grated
K tsp dried red chili flakes
25 min prep time serves 4
4 c water
1 lb dried whole-wheat penne pasta
1 lb, 5 oz broccoli rabe (ends trimmed and cut into 2-inch pieces; about 4 c) or 10K oz chard or lacinato kale (leaves removed from stems, leaves cut into 1-inch ribbons; about 3 c)
N c grated Pecorino Romano, plus more to serve
Zest of 1 lemon
1. Heat oil in an ovenproof 12-inch frying pan (skillet) over medium heat until shimmering. Add shallot with a pinch of salt and cook until softened, about 3 minutes. Add garlic and a pinch or more of chili flakes, stirring constantly until fragrant but not browned, about 1 minute. 2. Pour water into frying pan, raising heat so water reaches a vigorous boil. Add pasta. Cook until pasta is al dente, about 2 minutes less than package instructions, and stirring every few minutes to ensure nothing is sticking to the bottom of the pan, about 10 minutes.
3. Turn oven broiler to High. Place an oven rack 6 inches from heat source.
4. Stir in broccoli rabe and then top with grated Pecorino Romano. Place under the broiler until cheese has melted and turned a light golden hue and broccoli rabe has stated to brown, about 2 to 3 minutes depending on your broiler.
5. Remove from oven. Top with lemon zest and more cheese, if desired. Per serving: 533 Calories, 24 g Protein, 93 g Carbohydrates, 5 g Fiber, 11 g Total fat (3 g sat), 469 mg Sodium, HHHHH Vitamin B1 (thiamine), H, Phosphorus, HHHH Vitamin B3 (niacin), B6, Folate, Iron, Magnesium, HHH Vitamin B2 (riboflavin), C, Calcium, Zinc, HH Vitamin A, E, H Vitamin D, Potassium
Kitchen Note: After reheating any leftŠ BLM PHOTOGRAPHY
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over pasta, squeeze in some lemon juice for brightness. Add a swirl of extra-virgin olive oil and top with additional cheese, if desired.
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Arugula
Bok Choy
Broccoli Rabe
Chard
Collard Greens
Escarole
Mustard Greens
Turnip Greens
Watercress
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[ fitness matters ]
BY NAN FORNAL
hit it! try a HIIT workout for accelerated results
Small changes in the way you exercise can make a big difference if you need to break a fitness or weight plateau. High-intensity interval training (HIIT) doesn’t add to the time you spend exercising—in fact, you could get a better workout in less time, says ACE-certified fitness trainer Pete McCall. This health and fitness expert, who holds advanced certifications from NSCA and NASM as well as a master’s degree in exercise science and health promotion, cites the reasons HIIT produces results.
How It Works You burn fat both during and after a HIIT session, as the body taps “into fat stores for the energy required to restore it to its normal resting state,” says McCall. “Short intervals of extremely high-intensity exercise involving a lot of muscle mass require a tremendous amount of oxygen,” he says, and also increase the amount of oxygen the body uses “during both the work interval and the recovery periods.” The more oxygen your body uses, the more calories you burn. 30 A P R I L
How to Do It Gyms often offer half-hour HIIT classes. HIIT pairs high-intensity (to the point of breathlessness) intervals, lasting 30 seconds or less, with recovery intervals that are at least as long. McCall offers the following example of an effective HIIT workout: n Warm-up period: 5 to 7 minutes n At least five high-intensity work intervals, switching off with recovery periods n Cool-down period: 4 to 6 minutes
What You Need to Know McCall suggests performing HIIT workouts only two to three times a week, with at least 48 hours between sessions to allow for full recovery of energy and the repair of muscle tissue. For non-HIIT days, McCall suggests activities of low to moderate intensity that use different muscles. Always check with your healthcare practitioner before starting an exercise program. ● SELECTED SOURCES “Benefits of HIIT training: 8 reasons HIIT workouts are so effective” by Pete McCall, www.acefitness.org • Personal communication: Pete McCall, 1/20
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[ food for the spirit ] Quote
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Did Did you you know know 1/3 1/3 of of our our food food exists exists because because of of pollinators? pollinators?
Creating Creating an an environment environment of of change change Cascadian Cascadian Farm Farm has has contributed contributed nearly nearly $1 $1 million million toward toward pollinators pollinators through through the the University University of of Minnesota Minnesota Bee Bee Lab Lab and and The The Xerces Xerces Society. Society. For For more more information information visit visit www.GeneralMills.com/Responsibility www.GeneralMills.com/Responsibility
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