Lunds & Byerlys April 2021

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KETO

Spring greens Mighty magnesium

Recipe on page 17

COMPLIMENTARY

APRIL 2021

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Edition of Taste for Life

®

DIY home facials

Keto Spring Lamb Chops

3/3/21 10:59 AM

Asparagus

[ healthy pick ] Vegetable

Asparagus, a traditional harbinger of spring, packs a delicious punch of nutrition for just 25 calories per serving. Asparagus is high in vitamins C, K, and folate.

It also contains phosphorus, potassium, and the antioxidant compound glutathione, which protects cells from oxidative damage.

Nutrition Facts

Serving Size 1 cup, (about 8 trimmed spears) Amount Per Serving

Calories Protein

27 2.95 g

Fat

0.2 g

Carbohydrates

5.2 g

Fiber

2.8 g

SOURCE “Asparagus, raw,” USDA FoodData Central, www.fdc.nal.usda.gov, 4/1/19

2 A P R I L

When selecting a bunch of asparagus, choose bright green spears with closed tips. White asparagus comes from the same plant as green asparagus. The spears emerge from the ground white, and then the sun turns them green. To preserve the white color, farmers place dirt on top of the plants, allowing the stalks to grow underground. Choose bunches with similar size spears to ensure even cooking.

Keep asparagus cool and moist for longer storage. Place bundled stalks upright in a bowl or dish with an inch of water to keep the stalks moist. Refrigerate. There’s no need to peel asparagus. To prep it for cooking, simply snap or cut off the bottom white ends.

Boil spears for two to five minutes, steam for four to eight minutes, stir-fry for three to seven minutes, or grill for eight to 10 minutes. ● SELECTED SOURCES “Asparagus: Health benefits, nutrition facts, and how to prepare it,” www.WebMD.com, 9/17/20 • California Asparagus Commission, www.CalAsparagus.org

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[ april contents ]

5

13 26 healthy living

recipes you’ll love

6 health front

5 market gourmet

5 a day for health! • Earth Day update The power of mushrooms • More

18 smart supplements Explore the health benefits of magnesium.

20 quick tips Make time for a DIY facial.

Roasted Artichokes with Lemon and Basil.

12 spring greens Celebrate the season with fresh flavors.

26 let’s get cooking Learn to bake with alternative flours.

28 healthy strategies Cut through the food label confusion.

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

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3/8/21 9:45 AM

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

• KETO SPRING LAMB CHOPS

• KETO RIBEYE

ART DIRECTOR

Michelle Knapp

R&R Cultivation Mushrooms Nick Robinson, owner of R&R Cultivation and Twin Cities native, set out to grow fresh, gourmet mushrooms right here in Minnesota. After working in education, Nick was drawn into the world of sustainable living and urban farming through his friend, Lance Ramm. And soon, R&R Cultivation was born. In just two years Nick and Lance have moved from their first grow in Nick’s basement to a fully-scaled urban farm supplying fresh, organic gourmet mushrooms to co-ops, farmers markets and all Lunds & Byerlys stores.

• Wholesome, fresh & nutritious mushrooms grown locally in Roseville, Minnesota • 100% USDA-Certified Organic sustainably produced

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

Blue Oyster Mushrooms

$3.99

For more information and recipe ideas, visit their website at https://rrcultivation.com/

Save $1.00 / 3.5 oz.

GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

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

T. James Connell

The Greensted Microgreens Owners Dean and Jayne had big dreams for their small, urban, farm-to-table operation. In 2016 The Greensted was born when Dean and Jayne began growing microgreens in a small greenhouse located in their home. Their focus remained on quality by using the best soil, correct lighting and hand harvesting. Their business has evolved and grown each year and in 2020 they moved into a large grow space. With over 18 varieties of microgreens, Dean and Jayne will continue on their journey of providing fresh, sustainable products.

• Fresh grown produce using organic best practices • Sustainably produced and locally grown on a family-owned farm in Zumbrota, Minnesota

Sweet Pea Shoots

$6.99

For more information and recipe ideas, visit their website at https://thegreensted.com/

Save $1.00 / 2 oz.

what are microgreens?

Delicious, tiny vegetables that are harvested at the first true leaf stage. Adding a boost of intense fl ­ avor to salads, sandwiches, smoothies, entrees or as a garnish on side dishes.

Microgreens contain 40% more nutritional value compared to their full-grown counterparts.

4 A P R I L

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); ©2021 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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3/8/21 10:40 AM

Roasted Artichokes with Lemon and Basil

[ market gourmet ] Recipe

From The Complete Plant Based Cookbook

by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2020)

18 oz frozen artichokes, thawed and patted dry

2 garlic cloves, peeled

3 Tbsp extra-virgin olive oil, divided

Salt and pepper

40 min prep time serves 4

1 Tbsp lemon juice

1 Tbsp chopped fresh basil

1. Adjust oven rack to middle position, place an aluminum foil–lined rimmed baking sheet on rack, and heat oven to 450°.

Toss artichokes and garlic with 2 tablespoons of the oil, K teaspoon of salt, and V teaspoon of pepper in bowl. Spread vegetables evenly over hot baking sheet and roast until browned around edges, 15 to 20 minutes.

2. Remove vegetables from oven and let cool slightly. Mince roasted garlic, and then combine with lemon juice, basil, and remaining 1 tablespoon oil in a large bowl.

Add roasted artichokes and toss to coat. Season with salt and pepper to taste. Serve.

Kitchen Note: Roasting artichokes brings out their delicate, vegetal flavor and makes for an easy and quick side dish, especially if you use frozen ones. But since frozen artichokes contain a considerable amount of water, this can prevent browning and dilute flavor. To solve the problem in this recipe, a baking sheet is preheated in a 450° oven. The excess water from the artichokes quickly evaporates during roasting.

To thaw frozen artichokes quickly, microwave them in a covered bowl for 3 to 5 minutes; drain and pat dry before using.

Per serving: 153 Calories, 4 g Protein, 14 g Carbohydrates, 7 g Fiber, 10 g Total fat (1 g sat), 334 mg Sodium, HH Vitamin K, Folate, H Vitamin B6, C, E, Iron, Magnesium, Phosphorus, Potassium

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2/16/21 5:19 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

5 a day!

Eating five daily servings of fruits and vegetables appears to contribute to a longer life. A new study published by the American Heart Association found two servings of fruit and three of vegetables to be an ideal mix.

Diets rich in these foods have been shown to reduce the risk of chronic health conditions such as heart disease and certain cancers. Unfortunately, only about one in 10 American adults eats enough of them, according to the Centers for Disease Control and Prevention.

The new study looked at data from more than 100,000 adults who were tracked for up to 30 years. Green leafy vegetables, including spinach, lettuce, and kale, and fruits and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots, showed benefits. Starchy vegetables, fruit juices, and potatoes were not linked to longevity, however.

SOURCE “The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life,” American Heart Association, 3/1/21

Did You Know?

New research from the Boston University School of Medicine determined that by eating more plantbased food such as berries and green leafy vegetables while limiting consumption of foods high in saturated fat and animal products, you can reduce the risks of heart failure, cognitive decline, and dementia.

SOURCE “Plant-based diets improve cardiac function, cognitive health,” Boston University School of Medicine, 2/25/21

6 A P R I L

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3/5/21 10:30 AM

Earth Day organizers look forward With a theme of “Restore Our Earth,” Earth Day 2021 is set for April 22.

Organizers say efforts to overcome environmental degradation go well beyond that day.

“Our global community has been shocked by the largest global crisis in a generation,” the organizers write.

“COVID-19 has shown us the necessity of thinking ahead, but the next crises are already on their way. Climate change, species loss, pandemics, and massive natural disasters might define the future—unless we do something now.”

Learn more at www.EarthDay.org.

SOURCE “Restore Our Earth,” www.EarthDay.org

mushrooms

are powerhouses

Eating more mushrooms can boost your intake of several important nutrients without any added fat, sodium, or calories.

A new study in the journal Food Science & Nutrition found increases in vitamin D, potassium, phosphorus, and selenium from a serving of mushrooms, as well as additional fiber.

Mushrooms are biologically distinct from plant and animal foods. Often grouped with vegetables, mushrooms provide many of the same nutrients in addition to attributes more commonly found in meat, beans, or grains.

SOURCE “Just add mushrooms: Making meals more nutritious,” www.EurekAlert.org, 2/1/21

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3/5/21 10:31 AM

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8 A P R I L

Cascadian Farm

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3/4/21 6:53 PM

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Seventh Generation Laundry Products & Dishwasher Detergent Packs Seventh Generation thinks about future generations every day. They are committed to offering 100% biodegradable, plant-powered laundry formulas that give you the clean clothes you expect, with the peace of mind you deserve. And dried-on food and grease don’t stand a chance against these plant and mineral powered dish washing detergents.

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10 A P R I L

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3/5/21 10:51 AM

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3/8/21 11:18 AM

BY EVA MILOTTE

Broccoli Pesto Pasta From The Secret Ingredient Cookbook by Kelly Senyei ($30, Houghton Mifflin Harcourt, 2021)

BRING COLOR T O YO U R P L AT E These recipes illustrate what’s best about the season: Herbs and vegetables that are bright and fresh in flavor.

2 c broccoli florets

1 lb uncooked pasta, such as rigatoni or penne

3 Tbsp pine nuts

1 c green olives, pitted

2 c fresh basil leaves

3 cloves garlic, roughly chopped

3 Tbsp freshly grated Parmesan cheese

N tsp black pepper, plus more for seasoning

N c extra-virgin olive oil

Kosher salt, for seasoning

1. Bring a large pot of salted water to a boil.

Add broccoli florets and cook for 1 minute.

Using a slotted spoon, transfer broccoli to a blender.

2. Bring water back to a boil. Add pasta and cook until al dente, 10 to 12 minutes, or according to package instructions. Drain pasta, reserving 1 cup of pasta water.

3. Cook pine nuts in a small saucepan set over medium heat, moving nuts around, until fragrant and toasted, about 3 minutes.

4. Add pine nuts to broccoli in blender, along with olives, basil, garlic, Parmesan cheese, pepper, and K cup of reserved pasta water. Pulse until combined.

5. With blender running, stream in oil, stopping blender and scraping down sides as needed, until pesto is puréed. Taste and season with salt and additional pepper.

6. In a large bowl, toss together pasta with desired amount of pesto, thinning it with additional reserved pasta water 2 tablespoons at a time as needed. Serve.

Kitchen Note: The secret ingredient in

35 min prep time serves 6

this dish is green olives. The green color of this creamy pasta is due to the olives.

Their brininess seasons the sauce with its natural saltiness, while basil works its freshherb magic. Best of all, this pasta can be served warm, room temperature, or chilled, making it a go-to dish year-round. Leftover pesto? Pour it into ice cube trays, and then cover securely with plastic wrap and freeze.

When ready to serve, pop out a pesto cube or two and defrost in the microwave or on the stovetop with your pasta of choice.

Per serving: 429 Calories, 15 g Protein, 60 g Carbohydrates, 1 g Fiber, 17 g Total fat (3 g sat), 388 mg Sodium, HHH Vitamin B1 (thiamine), K, Magnesium, Phosphorus, HH Vitamin B3 (niacin), C, Iron, Zinc, H Vitamin B2 (riboflavin), B6, E, Calcium, Folate

12 A P R I L

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3/1/21 2:17 PM

Simple Greens with Any Vinegar-ette From Cook This Book by Molly Baz ($32.50, Clarkson Potter, 2021)

5 oz tender lettuces, such as Boston, Bibb, and/or arugula

K small shallot

20 min prep time serves 4

1K tsp Dijon mustard

K tsp honey, maple syrup, or sugar

Kosher salt and freshly ground black pepper

2 Tbsp mixed vinegars, such as red wine, white wine, sherry, rice, and apple cider vinegars

N c extra-virgin olive oil

1 c tender herbs, such as parsley, cilantro, mint, basil, dill, tarragon, and/or chives

Flaky sea salt, for serving

1. Do some prep: If using whole heads of lettuce, separate leaves and discard knobby root ends. Submerge lettuces in cold water and swoosh them around to release any grit. Drain and spin with a salad spinner until VERY dry. Finely chop the shallot. Transfer to a large serving bowl.

2. Make dressing: To shallot, add mustard, honey, salt, a few good cranks of black pepper, and vinegar, whisking to combine.

Slowly drizzle in oil, whisking constantly until dressing is emulsified. Taste and adjust dressing if needed; it should taste zippy and zingy but also balanced with a touch of sweetness from honey and some bite from mustard and black pepper.

Transfer half of dressing to a small bowl, leaving rest behind.

3. Serve: Add lettuces and herbs to bowl and use your hands to very gently fold to coat them with dressing. Now you can add that remaining dressing as you see fit; maybe it needs just a smidge, maybe it needs all of it—you decide. Season salad with flaky sea salt and fold once more to disperse. Serve immediately.

Kitchen Note: Water is the enemy of a crisp, perky salad, and it also repels olive oil. If there’s any water left behind, your salad dressing won’t cling to the leaves.

Per serving: 150 Calories, 2 g Protein, 6 g Carbohydrates, 2 g Fiber, 14 g Total fat (2 g sat), 207 mg Sodium, HHHHH Vitamin K, HH Vitamin C, H Vitamin A, E, Folate, Iron,

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3/1/21 3:04 PM

continued from page 13

10 min

Green Goddess Dressing From the Taste for Life test kitchen

K c low-fat sour cream

K c low-fat mayonnaise

K c fresh chives

K c chopped baby spinach

N c chopped fresh parsley

N c chopped fresh tarragon

2 garlic cloves

N c lemon juice

prep time makes 1½ cups

Salt and freshly ground black pepper

1. Purée all ingredients in a high-speed blender or food processor until smooth.

2. Serve dressing over salads, chicken, or fish; in pasta or potato salads; or with raw, sliced veggies.

Per serving (N cup): 111 Calories, 2 g Protein, 5 g Carbohydrates, 0 g Fiber, 9 g Total fat (3 g sat), 159 mg Sodium, HHHHH Vitamin K, H Vitamin C, E

Kale-and-Panko-Crusted Salmon with Edamame Pesto From The No-Fuss Family Cookbook: Simple Recipes for Everyday Life by Ryan Scott ($30, Houghton Mifflin Harcourt, 5/25/21)

FOR THE SALMON

1 (2K lb) side of salmon, brought to room temperature

N c Dijon mustard

1. Cook salmon: Preheat oven to 275°. Line a baking sheet with parchment paper.

2. Place salmon skin-side down on prepared baking sheet. Make sure there are no stray pin bones by feeling up and down salmon with your fingertips. Remove any bones you find with tweezers. Tuck skinny tail end under to even out width and thickness of fish to ensure even baking.

1 c packed fresh chopped kale

1 c packed baby spinach

O c panko bread crumbs

2 Tbsp fresh dill

2 Tbsp chopped fresh parsley

pepper. Pulse until mixture is finely chopped.

2 Tbsp olive oil

5. Pour kale-panko mixture on top of salmon and spread it evenly over surface of fish with

1 tsp garlic salt

your hands. Use your hands to press it against fish, packing it down.

K tsp ground black pepper

1 lemon, cut into wedges

6. Bake salmon for about 40 minutes. You can sneak a peek at thickest part of salmon with a paring knife: Flesh should be light-medium pink and moist when fish is ready. Do not continue cooking fish until it flakes; it will be dry by then. Finish salmon with a squeeze of lemon juice and sprinkle with salt.

Salt FOR THE PESTO

1 c frozen cooked shelled edamame beans, thawed

1 c loosely packed basil leaves (from about 1 bunch)

N c low-sodium vegetable broth

3. Spread mustard over surface of salmon using a rubber spatula or back of a spoon.

4. In a food processor, combine kale, spinach, panko, dill, parsley, olive oil, garlic salt, and

7. Make pesto: In a food processor, combine edamame, basil, broth, 2 tablespoons of the coconut milk, the lemon juice, vegetable oil, garlic, ginger, sesame oil, fish sauce, and red pepper flakes. Pulse until pesto is creamy yet still a little chunky. If you’d like it thinner, add a little more coconut milk and/or broth.

2 to 4 Tbsp coconut milk

8. To serve, use a spatula to gently cut portions of fish and lift them off skin. Spoon some pesto over each portion and enjoy!

1 Tbsp lemon juice

Kitchen Note: This salmon dish is a protein and a veggie all in one! The kale crust acts as a

1 Tbsp vegetable oil

1 tsp minced garlic

moisture barrier, keeping the fish nice and moist as it bakes, and also becomes a delicious way to have greens. The pesto is so flavorful and packed with protein from the edamame.

K tsp minced fresh ginger

1K tsp toasted sesame oil

K tsp fish sauce

V tsp red pepper flakes

14 A P R I L

Per serving: 406 Calories, 32 g Protein, 8 g Carbohydrates, 2 g Fiber, 27 g Total fat (6 g sat), 252 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, Phosphorus, HHHH Vitamin E, K, HH Vitamin B1 (thiamine), B2 (riboflavin), Folate, H Vitamin C, Iron, Magnesium, Potassium

2021

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3/1/21 2:17 PM

70 min prep time serves 8

© CHRIS ANDRE

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3/1/21 2:17 PM

SWIPE SWIPE SWIPE

RIPE RRI P I PEE

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our expert staff will hand-pick and deliver grocery order order right right to your door. our expert staff will hand-pick and your deliver your grocery to your door.

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3/4/21 7:29 PM

Keto Spring Lamb Chops

with Haricot Verts, Diced Tomatoes, Garlic & Thyme Recipe by Ken Grogg, FoodE Expert, Lunds & Byerlys White Bear Lake

amount:

2-4 servings

INGREDIENTS: 1 16 ounces haricot verts (green string beans) 1 16 ounces fire roasted red peppers 3 pounds fresh American lamb chops course sea salt, to taste freshly ground black pepper, to taste

TO PREPARE: Blanch haricot verts in boiling salted water for two minutes, then run them under cold water or place in an ice bath to stop the ­cooking process, then set aside.

Using a blender, food processor or food mill, puree the fire roasted red peppers. Heat in a small saucepan and simmer. Season with a pinch of sea salt.

Season the lamb chops with salt, pepper and L&B Lamb Herb Rub on both sides and then cook by grilling or pan searing to desired doneness. Use an instant-read thermometer to check the internal

2 Tbsps L&B Lamb Herb Rub 2 Tbsps extra virgin olive oil 2 cloves garlic, minced 4-6 springs fresh thyme, stems removed 1 whole tomato, diced small

temperature, removing from heat when reaching 110 degrees for medium-rare, and let the chops rest for 3-5 minutes before serving.

Heat a sauté pan or saucepan over medium-high heat and add 1 tablespoon of olive oil. Add the garlic and thyme leaves and cook for 60 seconds, stirring constantly to avoid burning the garlic. Add the diced tomatoes and haricot verts. Mix together and adjust seasoning with sea salt and cracked black pepper.

Divide the roasted red pepper puree between serving plates, spreading evenly across the entire flat surface. Lay the lamb chops on top of the puree and serve with the haricot verts and tomato mixture.

Keto Ribeye

with Arugula, Asparagus, Mushrooms & Bleu Cheese Recipe by Ken Grogg, FoodE Expert, Lunds & Byerlys White Bear Lake

INGREDIENTS: 1 pound asparagus, trimmed 2 12 to 16 ounce ribeye steaks course sea salt, to taste freshly ground black pepper, to taste 2 Tbsps extra virgin olive oil

1 whole shallot, peeled and sliced thinly 1 clove garlic, minced 8 ounces R&R Cultivation mushrooms, trimmed and sliced 4 ounces bleu cheese crumbles amount: 2-4 K cup beef bone broth servings 4K ounces fresh arugula

TO PREPARE: Blanch the asparagus in boiling salted water for 60 seconds, and then run under cold water or place in an ice bath to stop the cooking process. Set aside.

Season the ribeye steaks with salt and pepper on both sides and then cook by grilling or pan searing to desired doneness. Use an instantread thermometer to check the internal temperature, 125 degrees for medium-rare, and let the steaks rest for 3-5 minutes before serving.

Heat a sauté pan or saucepan over medium-high heat and add 1 tablespoon of olive oil. Add the shallots and garlic and cook for 1-2 minutes, stirring frequently to avoid burning. Add the mushrooms

and sauté until they soften and begin to brown. Add half of the blue cheese crumbles then add the bone broth and let it come to a strong simmer. Remove pan from the heat and add the arugula, turning over in the pan to coat evenly.

Divide the mushroom and arugula mixture between two plates. Return the pan to the stove and heat the other tablespoon of olive oil over medium heat. Add the cooled and drained asparagus and sauté for 30-60 seconds to heat through. Lay the steaks on top of the mushroom mixture, divide the asparagus between the two plates, and top the steaks with a sprinkle of blue cheese.

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3/4/21 7:30 PM

[ smart supplements ]

BY ANN LOUISE GITTLEMAN, PHD, CNS

magnesium get to know the “master mineral”

Magnesium is to minerals what vitamin D is to vitamins. As the “master mineral” of hundreds of key metabolic functions, it reigns supreme in the mineral kingdom.

If high blood pressure, leg cramps, migraines, anxiety, irritability, depression, heart disease, unstable blood sugar, or insomnia are challenging your well-being, read on.

Your body needs around 500 to 1,000 milligrams (mg) of magnesium a day. Most of us only get half of that and lose it quickly. You may be supplementing with magnesium, but chances are you’re still missing out because the type of magnesium supplement you’re taking cannot get to the right places.

Magnesium’s many health benefits Magnesium is a detox mineral. It’s used up to counteract stressors like food allergies and intolerances, prescription drugs, and exposure to heavy metals, especially aluminum. It also may help prevent kidney stone formation and even Attention Deficit/ Hyperactivity Disorder. Given our busier-than-ever lifestyles, the body’s main use of magnesium is dealing with mental and physical stress.

Environmental assaults combined with inefficient magnesium supplements with non-ideal cofactors are leaving many of us magnesium starved. Symptoms of magnesium deficiency include facial twitches, blood clots, chronic fatigue, and osteoporosis.

Unfortunately, the most popular cofactors found in magnesium supplements—oxide and citrate—function as laxatives that primarily target the GI tract. To support stressed hearts and overworked brains, research reveals most Americans may need more optimized magnesium 18 A P R I L

cofactors. This is where carriers such as glycinate and taurinate come into play, targeting specific organs not supported by standard magnesium supplements.

In addition, magnesium malate and orotate are gaining steam for their ability to calm tight muscles, while improving stamina and long-term energy throughout the day.

Boost your intake Besides taking a magnesium supplement with particular cofactors, it is also important that a magnesium supplement contains vitamin B6. B6 determines how much magnesium will be absorbed by the cells in the first place.

Diet remains the best supply of any mineral, including magnesium. Buckwheat is high in magnesium, as are cashews and almonds. Whole grains such as brown wild rice and oatmeal also provide plenty of the mineral. Tofu, lima beans, dark chocolate, dried figs, and pistachios are other good sources.

Ann Louise Gittleman, PhD, CNS Dr. Gittleman (www.AnnLouise.com) is a New York Times bestselling author of more than 30 books, including Radical Metabolism, The Fat Flush Plan, and The Fast Track Detox Diet. She has appeared on Good Morning America, 20/20, The View, PBS, and CNN.

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Customize magnesium for targeted benefits

For your heart: Magnesium taurinate

Glycinate, malate, taurinate, and orotate are the best forms of magnesium for head-to-toe optimal health.

They are more effectively absorbed to support organ systems and bodily functions than any other forms.

• Suppresses heart palpitations and arrhythmias

For your mind: Magnesium glycinate • Controls anxiety, irritability, insomnia, concentration, and hysteria • Minimizes laxative effects and is the least likely form to induce diarrhea • Corrects long-term deficiencies • Reduces numbness, crying, and depression • Increases mental calmness and relaxation

• Supports healthy heart function • Helps prevent migraines

For your muscles: Magnesium malate • Treats fibromyalgia • Calms muscle fatigue • Manages PMS and headaches • Supports digestion (take with meals) • Increases energy production

For your body: Magnesium orotate • Enhances athletic performance • Boosts DNA formation and heart repair and function

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[ quick tips ]

BY TASTE FOR LIFE STAFF

DIY Facials Turn your home into a spa!

You don’t need costly spa services to give your skin what it needs to look fresh, healthy, and restored. The only necessary investments are time and a few quality products. Follow these simple tips for weekly at-home facials that will keep skin glowing—at an affordable price.

q Cleanse

s Apply Mask

Wash and rinse face with warm water and a gentle cleanser. Blot skin dry. Use a cruelty-free natural facial cleanser free of toxic chemicals such as parabens and phthalates.

Once again avoiding the eye area, apply a natural facial mask for sensitive skin and leave it on for the length of time indicated on the package. Rinse with warm water and blot skin dry with a clean towel.

All-natural clay masks without fragrance or chemicals are good choices for sensitive skin. Look for added soothing ingredients such as aloe vera, chamomile, and rose hip.

r Steam & Scrub Select a scrub with fruit enzymes like papaya or pineapple that contain beta hydroxy acids to remove surface cells. Pumpkin is rich in healing retinoids, and its enzymes help unclog pores and soften skin while its oil moisturizes. Other good ingredients include anti-aging green tea extracts, rose hip oil, soothing aloe vera, and natural vitamin E. Put a saucepan of water on to boil. Use your fingertips to gently apply scrub to your face with small, circular motions, taking care to avoid the eye area.

Remove pan from heat after the water boils. With the scrub still on your face, hover over the pan with your eyes closed, being careful to stay at least 12 inches above the water. Use a towel to create a tent over your head for maximum effectiveness. After several minutes, rinse face thoroughly with warm water, using a wet facecloth to remove any residue.

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t Moisturize While skin is still moist, smooth a thin layer of moisturizer on the face and neck using gentle, upward strokes. Rose essential oil promotes new skin cell growth, and hyaluronic acid helps flatten fine lines and make deeper wrinkles less noticeable. Evening primrose oil is another great hydrator.

Also look for moisturizers with vitamins A, C, and E, all of which help prevent premature skin aging.

People with acne or problem skin should look for moisturizers with extracts of calendula or lavender.

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DIY Facial Masks You can make your own natural facial mask with ingredients that you may already have in your kitchen.

Try any of the following for a fast and easy skin pick-me-up: • avocado • banana • egg whites (or yolks) • honey • lemon • oatmeal • olive oil • yogurt

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BY LISA FABIAN

spotlight on

keto

Get the latest on this popular eating plan.

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Some eating plans promote weight loss; others encourage whole-body wellness. The ketogenic diet—keto for short—is a diet that emphasizes both, and this has contributed to its popularity.

The keto diet’s strict low-carbohydrate eating plan is based on consuming high amounts of fat, moderate amounts of protein, and low amounts of carbs. On this eating plan, about 70 to 75 percent of caloric intake is derived from fats, 20 percent from protein, and 5 to 10 percent from carbs.

The keto diet encourages weight loss by introducing a metabolic state known as ketosis.

This state causes the liver to create ketone bodies, which are molecules the body produces during starvation, fasting, or carbohydrate restriction.

Ketosis shifts the body’s metabolism away from glucose—an energy source originating from carbs—and toward fat burning. Ketosis usually begins three to four days after the start of the diet, forcing the body to begin burning stored fats.

Historically, the keto diet was prescribed for treating challenging cases of epilepsy, particularly in children. Some recent studies have found that the diet can help those with diabetes better control their blood sugar.

Experimental research has shown a link between the keto diet and slowed growth of certain tumors. Human studies involving brain tumors indicate promising results as well. Benefits of the diet also include the ability to build and preserve muscle tissue, reduce weight, and control the appetite. Those following the keto diet don’t usually experience the slowdown in metabolism that typically occurs when people follow a low-fat diet.

Grass-fed and wild animal meats, wild-caught fish and seafood, and poultry and eggs are some of the protein sources on the keto diet.

Consumption of healthy fats such as ghee, clarified butter, and coconut, avocado, macadamia, and olive oils is encouraged.

Nuts, seeds, and some vegetables are OK, but most fruits and starchy veggies are excluded.

Processed foods, items high in carbohydrates, all grains, sugar and other sweeteners, tropical and high-carb fruits and juices, most soy products, and refined fats and oils are avoided.

The downside

For many, weight loss is one of the most appealing benefits of the keto diet. Yet some surmise it may not be the healthiest way to drop pounds.

When starved of carbs, the body’s liver makes and then delivers ketones to the bloodstream. An overabundance of ketones can change the blood’s chemical balance and lead to dehydration.

High-fat diets are associated with obesity and heart disease. Rich in fats, the keto diet emphasizes the consumption of animal proteins like red meat. Eating large amounts of this protein may increase cancer risk in some people.

The keto diet may have the potential to help some cancer patients. However, depending on the type of cancer and treatment, some individuals may not be able to break down the protein and fat amounts, leading to digestive issues.

An analysis of over a dozen clinical trials found that those on keto diets tended to lose more weight and keep it off than those on low-fat diets.

Those following a keto diet had lower blood pressure and triglycerides and higher HDL (good) cholesterol. The trials also found that the subjects’ LDL (bad) cholesterol levels increased. Since the keto diet is generally high in saturated fat, this result was not surprising.

Eliminating food groups can be difficult, so sticking to this eating plan can be challenging.

Certain people have found that the weight comes back once they go off the plan and return to their old way of eating.

Discuss this or any new diet with your healthcare provider or a dietitian before starting. People with kidney disease should not follow high-protein versions of the keto diet. ● SELECTED SOURCES “The keto diet and cancer: What patients should know” by Kellie Bramlet Blackburn, University of Texas MD Anderson Cancer Center, www.MDAnderson.org, 4/18/18 • “Ketogenic diets: Beyond the hype,” Wellness Letter, University of California, Berkeley, 11/18

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[ let’s get cooking ]

BY LISA FABIAN

alternative

flours for gluten-free baking

Wheat has been a traditional and popular choice for centuries when baking cakes, tarts, cookies, and pies. But for those looking to try something unique, gluten-free flours are an interesting and sometimes healthier choice. Made from seeds, nuts, and grains, these flours can take your baking to a new level.

When working with gluten-free flours, seek out recipes that call for the specific flour(s) you wish to work with.

Each gluten-free flour has its own characteristics. Using only one type as a substitute for wheat is unlikely to provide the structure and elasticity needed for baking.

An all-purpose gluten-free baking flour mix is a better choice when substituting for wheat in recipes.

Here are some common gluten-free flours and their baking attributes.

Almond flour. Also known as almond meal, this flour tastes, not unsurprisingly, like almonds. To make your own, grind whole almonds as finely as possible for the best texture. Be sure to refrigerate the flour and use it within two months.

Arrowroot. Neutral in flavor, this starchy flour is a good substitute for wheat flour when thickening sauces and gravies. Arrowroot also helps bind ingredients together when used in a gluten-free flour blend.

Buckwheat. Although the name suggests otherwise, buckwheat contains no wheat. It’s derived from fruit seeds. With plenty of whole-grain flavor, buckwheat works well in bread recipes.

Coconut flour. Ground from coconut meat, this flour has high levels of fiber and protein. It’s best used in small amounts or in recipes that specifically request it. Baked goods made with coconut flour require extra liquid.

Corn flour. Cooked corn kernels are soaked in lime water and then ground into masa harina, which is used to make corn tortillas.

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Garbanzo bean flour. Also known as chickpea flour, this gluten-free flour comes from ground chickpeas.

It adds protein and fiber to baked goods and extends their shelf life. One thing to note: Garbanzo bean flour can add a beany flavor, so it’s best in a blend with other gluten-free flours.

Oat flour. Ground from whole oats, this flour makes a hearty addition to pancake and bread batters. If following a gluten-free diet, look for oat flour that comes from oats labeled gluten free. This means the oats have not been stored, processed, or cross contaminated with wheat-containing ingredients.

Potato starch. Made only from the starch of potatoes and not the whole potato, this is a fine, white, pure powder. Seldom used alone in baking, it’s a popular ingredient in gluten-free baking blends. It’s also a good choice for thickening stews and soups.

Rice flour. Neutral in flavor, this popular flour has a high starch content and adds elasticity—an important trait when you bake without gluten. Rice flour comes in brown and white varieties. The brown rice version is healthier and tends to create less gritty baked goods.

Tapioca starch. Neutral in flavor, this pure white starch comes from the cassava plant. Tapioca starch helps baked goods rise higher and have a crumb similar to wheat-based goods. Tapioca starch does not alter the color or flavor of baked items. ● SELECTED SOURCES Gluten-Free 101 by Carol Fenster ($19.99, Houghton Mifflin Harcourt, 2013) • How to Make Anything Gluten Free by Becky Excell ($29.99, Quadrille, 2021)

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70 min

prep time + 4 hours chill time makes 9 bars

Healthy Lemon Bars From The Healthy Swaps Cookbook by Danielle Davis ($21.99, Page Street Publishing Co., 2021)

CRUST

1K c superfine almond flour

K c coconut flour

K tsp salt

N c pure maple syrup

N c melted coconut oil

K tsp pure vanilla extract

FILLING

1. To make crust, preheat oven to 350°. Grease an 8x8-inch baking pan, and then line it with parchment paper.

2. In a large bowl, mix together almond flour, coconut flour, and salt. Add maple syrup, coconut oil, and vanilla and mix until a wet dough forms; you should be able to form dough into a ball.

3. Transfer dough to baking pan and spread it out evenly on bottom of pan. Bake crust for 16 to 22 minutes, or until golden brown.

4. While crust bakes, make filling by combining sugar and coconut flour in a large bowl. Add eggs and egg yolk and whisk to combine ingredients. Slowly add lemon juice, stirring constantly until filling is smooth. Gently fold in lemon zest.

K c organic granulated sugar

2 Tbsp coconut flour, sifted

4 large eggs, at room temperature

1 large egg yolk, at room temperature

7. Remove lemon bars from oven and allow them to cool. Transfer them to refrigerator for at least

K c fresh lemon juice, at room temperature

Kitchen Note: These lemon bars have a crumbly, tender shortbread crust and a bright, creamy,

Zest of 1 medium lemon TOPPING

K c powdered sugar

5. As soon as you remove crust from oven, pour filling over hot crust. This step is crucial as it helps prevent a soggy crust. The filling will be slightly runny, but it will firm up as it bakes.

6. Reduce oven temperature to 325°. Bake lemon bars for 22 to 25 minutes, until filling is set in middle and does not jiggle. Turn off oven and slightly open oven door. Allow bars to sit in oven for 10 minutes.

4 hours to fully set before slicing. Once set, cut into 9 squares and top each with powdered sugar. perfectly sweet lemon curd. You would never guess these lemon bars are gluten free and dairy free. If the lemon bars crack, do not fret! Just cover them with powdered sugar and enjoy. They will still taste amazing!

Per serving (1 bar): 323 Calories, 8 g Protein, 33 g Carbohydrates, 5 g Fiber, 19 g Total fat (8 g sat), 175 mg Sodium, H Vitamin B2 (riboflavin), Phosphorus

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[ healthy strategies ]

BY KELLI ANN WILSON

Natural (100% Natural, All-Natural): Food that is minimally processed with no artificial or synthetic ingredients—including additives like color.

Natural does not mean organic, nor does it refer to how the food was grown.

Organic (USDA Organic, Made with Organic Ingredients): Made with 95 to 100 percent organic ingredients to qualify for the claim “organic.” “Made with organic ingredients” means at least 70 percent of ingredients are certified organic. Organic foods are required by law to be grown without toxic chemicals and pesticides, antibiotics, or synthetic growth hormones.

Non-GMO (Non-GMO Project Verified): Produced without genetic engineering, the process of artificially manipulating living organisms to create herbicide resistance and/or insecticide production.

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Fair Trade (Fair Trade Certified, FAIRTRADE): Produced according to standards that ensure safe working conditions, sustainable livelihoods, and environmental protections.

Humanely raised (Certified Animal Welfare Approved by AGW, Certified Humane Raised and Handled): Animals are raised outdoors on pasture or range, free of cages, crates, and stalls, and fed high-quality feed free of antibiotics and growth hormones.

SELECTED SOURCES “Certified animal welfare approved by AGW,” https://agreenerworld.org • “The Fairtrade marks,” Fairtrade International, www.Fairtrade.net • “Natural vs. organic: Does the label matter?” Rodale Institute, www.RodaleInstitute.org, 10/1/19 • “Organic 101: What the USDA Organic label means”

by Miles McEvoy, www.USDA.gov, 3/13/19 • “Overview,” Humane Farm Animal Care, www.CertifiedHumane.org • “Understanding food marketing terms” by Sarah Klemm, Academy of Nutrition and Dietetics, www.EatRight.org, 7/12/19 • “What does fair trade certification mean?” Fair Trade USA, www.FairTradeCertified.org

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Getting personal Personal care products are labeled differently from food. It’s important to know that the US has outlawed only a handful of the thousands of potentially harmful chemicals in personal care products.

The term “natural” is not regulated in this country when it comes to cosmetics. Companies can define the term as they wish. Except for color additives, there is no law that requires cosmetic products and their ingredients to have the approval of the FDA before they reach consumers.

Check out a brand’s website to get a feel for their philosophy on their natural products. This can help you make an informed decision on whether a product is right for you.

Look for certifications from EWG Verified, COSMOSstandard, and the National Products Association.

Other certifications to seek out include Ecocert, USDA Organic, Vegan, and Cruelty-Free. Each of these certifications has its own definition for natural. If you like the criteria associated with the certification, look for the certification’s specific logo on products.

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3/4/21 2:33 PM

[ just for kids ]

Find 10 watering cans in the

spring garden

ANSWERS

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3/1/21 11:32 AM

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