Lunds April 2022

piri piri CHICKEN

Recipe on page 17

Spring holiday recipes Celebrate Earth Day

C OM P L I M E N TA R Y

APRIL 2022

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Edition of Taste for Life ®

Focus on gut health

2/18/22 12:01 PM

[ healthy pick ]

artichokes

Although treated as a vegetable, artichokes are actually the flower bud of the artichoke plant, and hail from the same family as dandelions and sunflowers. They are native to the Mediterranean region but also grown in other parts of the world, including California.

Artichokes are not just pretty—but they also offer a host of health benefits. Artichokes may help to regulate blood pressure, reducing the risk of heart disease and stroke. They have also been linked to modest reductions in cholesterol levels. Preliminary research suggests that artichokes may help to improve liver function.

Rich in antioxidants, artichokes are also a good source of folate, magnesium, potassium, vitamin C, and fiber. Artichokes contain prebiotics, important 2

nutrients found in fruit, vegetables, and whole grains that support the helpful bacteria in your gut. One whole, medium-sized artichoke has just 60 calories.

Artichokes can be purchased fresh and prepared at home. They are also available, ready-to-eat, in cans and jars. Artichokes can be used in a variety of recipes including dips and pasta dishes. ● SELECTED SOURCES “Good for your gut” by Victoria Dolby Toews, www.

TasteforLife.com • “Health benefits of artichokes,” www.WebMD.com, 9/17/20 • “Prebiotics and probiotics: Creating a healthier you” by Sarah Klemm, Academy of Nutrition and Dietetics, www.EatRight.org, 1/20/22

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2/28/22 8:22 AM

12

easter & passover

Recipes to celebrate spring holidays.

7 22

© NICOLE FRANZEN

[ april contents ] 5 market gourmet

28

Carrot-Pineapple Slaw

6 health front Sleep linked to calorie consumption • Green tea may protect against viruses • More

12 easter & passover Roasted Radishes and Turnips with Brown Butter Sauce • Apricot-Mustard Salmon with Massaged Chard • Roast Chicken with Smaltz Massage and Le Puy Lentils • Kale with Lemon and Parmesan Products advertised or mentioned in this magazine may not be available in all locations.

18 quick tips Take action for the Earth!

20 weight & fitness Creatine may help vegetarian athletes.

22 understanding IBS Natural ways to ease the symptoms.

26 cook-at-home Upcycle your food to reduce waste.

28 healthy strategies Lifestyle tips to ease seasonal allergies.

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2/24/22 3:20 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Featured Nourish Recipes Found on page 17

• PIRI PIRI CHICKEN

•G REEN GRITS

ASSOCIATE EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney EXECUTIVE DIRECTOR OF BUSINESS DEVELOPMENT

Amy Pierce CUSTOMER SERVICE

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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); ©2022 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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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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3/1/22 5:01 PM

[ market gourmet ] Carrot-Pineapple Slaw From the Taste for Life test kitchen

8 medium carrots 1K c diced pineapple

K c raisins K c low-fat mayonnaise ¼ c low-fat sour cream 1 Tbsp apple cider vinegar

25 min prep time serves 6

2 tsp sugar Salt to taste

1. Shred carrots and place in a large bowl. Mix in pineapple and raisins.

2. Whisk together mayonnaise, sour cream, vinegar, sugar, and salt to taste in a small bowl until blended.

3. Toss mayonnaise mixture with carrots, pineapple, and raisins. Serve.

Per serving: 177 Calories, 2 g Protein, 26 g Carbohydrates, 17 g Total sugars (1 g Added sugars), 3 g Fiber, 8 g Total fat (2 g sat), 389 mg Sodium, HHHHH Vitamin A, HH Vitamin C, H Vitamin B6, E, K

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2/14/22 11:37 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

more sleep = fewer calories

“The current obesity epidemic, according to experts, is mostly explained by an increase in caloric intake, rather than lack of exercise,” said Esra Tasali, MD, director of the sleep center at the University of Chicago Medicine.

Dr. Tasali led a new study of young, overweight adults who usually slept less than six and a half hours a night. Following a discussion of good sleep habits, they were able to increase that time to about eight hours, which also led to eating about 270 fewer calories per day.

“Sleep restriction has an effect on appetite regulation that leads to increased food intake, and thus puts you at risk for weight gain over time,” said Dr. Tasali. “The question that everyone was asking was, ‘Well, if this is what happens with sleep loss, can we extend sleep and reverse some of these adverse outcomes?’”

The study took place “in a real-world setting,” with no attempts to control what the participants ate. They also slept in their own beds and tracked their sleep with wearable devices.

sleep strategies The Harvard Medical School offers these tips for better sleep: n Create a sleep sanctuary. Keep TV, computers, and phones out of the bedroom. n Nap only when necessary. And limit naps to 20 or 30 minutes. n Avoid caffeine after noon. n Get regular exercise, but not within three hours of bedtime.

SOURCE “Women and sleep: 5 simple steps to a better night’s rest,” Harvard Medical School HEALTHbeat, 1/7/17

SELECTED SOURCES “Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings,” by E. Tasali et al., JAMA Internal Medicine, 2/7/22 • “Getting more sleep reduces caloric intake, a game changer for weight loss programs,” University of Chicago Medical Center, 2/7/22

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2/23/22 11:22 AM

green tea

battles the flu

Green tea protects against flu and other upper respiratory tract infections. That’s the conclusion of a new study in the European Journal of Nutrition.

The authors wrote that recent pandemics involving influenza and coronaviruses “have substantially increased global interest in preventive measures against infectious diseases. Given the unpredictable nature of influenza virus, coronavirus, and other respiratory infection virus pandemics, measures aimed at reducing their impact are urgently needed.”

A catechin (type of antioxidant) called epigallocatechin gallate, found in the leaves of Camellia sinensis (tea), has been shown to have antiviral effects. The new study determined that higher volumes of green tea provided stronger preventive effects: three cups per day compared to one, for example. Catechin-containing capsules produced similar effects.

SOURCE “Preventive effects of tea and tea catechins against influenza and acute upper respiratory tract infections . . .” by M. Umeda et al., European Journal of Nutrition, 2021

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APRIL 2022

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3/2/22 10:18 AM

BY EVA MILOTTE

Easter & Passover

recipes to celebrate

Roasted Radishes and Turnips with Brown Butter Sauce From To the Last Bite by Alexis deBoschnek ($32.50, Simon & Schuster, 2022)

1 bunch radishes, halved

With the return of spring come the religiously observed holidays of Easter and Passover. Honor these dates with dishes that use ingredients in both modern and traditional ways.

1 bunch baby turnips, halved, or 2 medium turnips, cut into eighths

¼ c olive oil 1 tsp kosher salt 3 Tbsp unsalted butter

50 min prep time serves 4

1 tsp Dijon mustard Juice of K lemon 2 Tbsp finely chopped parsley 1 Tbsp capers, drained and rinsed, roughly chopped

1. Preheat oven to 400˚.

2. Place radishes and turnips on a rimmed baking sheet and drizzle with oil and sprinkle with salt, using your hands to toss to coat.

3. Roast radishes and turnips until roots are golden brown and forktender and greens are crispy, about 25 minutes. Radishes and turnips can be stored in a sealed container in the refrigerator for up to 3 days, although tops will no longer be crispy.

4. Meanwhile, add butter to a small saucepan over medium-high heat, twirling pan occasionally until butter melts and foams. Reduce heat to low and continue cooking until butter turns golden brown and smells nutty, 2 to 3 minutes. Remove pan from heat and cool for at least 5 minutes.

5. Add Dijon, lemon juice, parsley, and capers to brown butter and whisk to combine. Pour brown butter sauce over radishes and turnips, and serve immediately.

Kitchen Note: This recipe calls for both the root of these vegetables and their tops. Seriously, don’t toss the tops! Most radish tops will have to be washed a few times to remove any grit, but the extra step is worth it. When the tops are roasted they become crispy, almost chip-like. Don’t worry about any spiky leaves. They’ll melt away once roasted.

Per serving: 213 Calories, 1 g Protein, 4 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 22 g Total fat (7 g sat), 223 mg Sodium, HHH Vitamin K, H Vitamin C, E © NICOLE FRANZEN

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2/18/22 12:01 PM

Apricot-Mustard Salmon with Massaged Chard From FOOD52 Big Little Recipes by Emma Laperruque ($24.99, Ten Speed Press, 2021)

2 bunches rainbow or Swiss chard Kosher salt 4 (6 oz) skin-on salmon fillets

¼ c apricot jam ¼ c Dijon mustard

30 min prep time serves 4

Extra-virgin olive oil Freshly squeezed lemon juice, plus wedges for serving

1. Use your hands to separate chard’s stems and leaves. Save stems for another use. Slice leaves into thin ribbons and add to a large bowl. Sprinkle with salt and gently massage to slightly soften.

2. Position a rack in upper quarter of oven and turn on broiler. Pat-dry salmon and then sprinkle all over with salt. Combine jam and Dijon in a small bowl and season with salt to taste.

3. Line a rimmed baking sheet with aluminum foil. Heat a large skillet over medium-high heat. Add 2 teaspoons of the oil and, when it’s hot, add salmon, skin-side down, and immediately press with a spatula (this prevents curling). Drop heat to medium-low and cook for 4 minutes.

4. Meanwhile, drizzle chard with some of the oil and the lemon juice to taste. Toss, taste, and adjust salt, oil, and lemon juice if needed. Aim for a punchy-bright flavor, since the salmon is rich.

5. After 4 minutes, turn off stove, flip salmon, and use spatula (or your fingers) to peel off skin. Lay skin pieces across one half of baking sheet. Flip salmon again (so the barely cooked side is facing up), transfer to empty half of baking sheet, and brush glaze on top. Broil for 3 to 4 minutes, checking frequently, until glaze is bubbling and skin is crisp as a cracker (you may need to rotate pan to encourage even cooking or remove skin earlier if it’s ready first).

6. Serve glazed salmon and chard salad with lemon wedges to squeeze over crispy salmon skin to crumble on top.

Kitchen Note: This glaze is wonderful with any rich protein—especially salmon. If you can’t track down rainbow or Swiss chard, kale can step in.

This recipe seamlessly halves to serve two.

Per serving: 519 Calories, 40 g Protein, 24 g Carbohydrates, 12 g Total sugars (9 g Added sugars), 5 g Fiber, 31 g Total fat (6 g sat), 1,054 mg Sodium, HHHHH Vitamin A, B3 (niacin), B6, B12, C, E, K, Magnesium, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Vitamin B2 (riboflavin), Potassium, HH Folate, Iron, H Calcium, Zinc © 2021 JAMES RANSOM

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2/16/22 4:19 PM

Roast Chicken with Schmaltz Massage and Le Puy Lentils From Modern Kosher by Michael Aaron Gardiner ($40, Rizzoli, 2020)

For the Chicken 1 whole chicken (about 3 lb) Salt and freshly ground black pepper 2 shallots, halved 1 large carrot, roughly chopped 8 to 10 sprigs thyme

2 hrs, 10 min

prep time + schmaltz time serves 8

2 to 3 Tbsp Schmaltz (recipe follows), depending on exact size of bird (make sure Schmaltz is straight out of the refrigerator so that it is solid, not liquid) 1

lemon, cut in half

For the Lentils 1 small onion 3 whole cloves 1 c Le Puy lentils (or beluga lentils), picked over and rinsed 1 medium carrot, trimmed and cut into 4 pieces 1 rib celery, trimmed and cut into 4 pieces 1 bay leaf 2 c low-sodium chicken stock

1. To make chicken: If possible, season chicken both inside and out with salt and pepper one to two days ahead of time and refrigerate until ready to cook. This is basically a dry brine. You will still end up with a delicious chicken even if you salt it as close as possible to the time it goes into the oven.

2. Set a rack in the middle of the oven and preheat oven to 450˚.

3. If you haven’t pre-salted the chicken, do so now on the inside— not the outside. Stuff chicken cavity with shallots, carrot, and thyme. Truss chicken.

4. Lift up skin from breasts of chicken and spoon 1 tablespoon of schmaltz onto breasts. You may need to cut a tiny slit where the skin meets the flesh. Massage the chicken breasts to spread schmaltz evenly. Flip chicken and do same with another tablespoon of schmaltz on other side.

5. Place chicken on a wire rack fitted into a roasting pan, breastside up. Squeeze about half the juice of the lemon over the chicken and season with salt and pepper. Flip chicken and do same on other side. Place bird in oven, breast-side down, and cook for 20 minutes.

6. Turn oven temperature down to 375˚. Pull bird from oven and flip it so breast side is facing up. (A good way to flip a chicken midcook is to carefully grab it using a pair of tongs in one hand and a spatula in your other hand to help turn the chicken without ripping the skin.) Return chicken to oven and cook for another 40 minutes, until skin is golden brown. An instant-read thermometer inserted into a meaty part of the leg (avoiding the bone) should register 165˚.

7. To make lentils: About 20 minutes into final cooking time of chicken, stud onion with cloves, place in a large saucepan, and add lentils, carrot, celery, bay leaf, and chicken stock. Bring to a boil over high heat. Turn heat down and simmer, uncovered, until substantially all water is absorbed and lentils are tender, about 25 to 30 minutes.

14

8. To finish and serve: Remove chicken from oven and transfer to a cutting board to rest for 10 minutes. When lentils are done, remove onion, carrot, and celery. Scoop lentils into the center of a platter. It is entirely your choice whether to cut up the chicken or serve it magnificently whole. Top lentils with chicken and let chicken’s juices run into lentils.

Per serving: 505 Calories, 39 g Protein, 20 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 3 g Fiber, 29 g Total fat (8 g sat), 291 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHH Folate, HH Vitamin B1 (thiamine), B2 (riboflavin), B12, Zinc, H Vitamin A, C, Iron, Magnesium, Potassium

Schmaltz From Modern Kosher by Michael Aaron Gardiner ($40, Rizzoli, 2020)

1 lb chicken skin and fat, sliced into O- to 1-inch pieces*

1 hr

prep time makes about 1 cup

1 tsp salt

1. To make Schmaltz: In a large bowl, toss chicken skin with salt.

Transfer to a cast-iron or nonreactive stainless steel skillet and set over medium-low heat—low enough to render fat but not crisp skin—shaking pan occasionally to avoid sticking.

2. Cover pan and cook, stirring frequently and breaking pieces apart with a spatula. You know you’re on the right track when, after about 15 minutes, the liquid fat starts to pool at bottom of pan. Continue cooking until skin just starts to brown and curl at the edges, 30 to 45 minutes.

3. Remove pan from heat and let cool, then pour through a strainer (reserving crispy chicken skin) into a container, cover, and transfer to a refrigerator. This golden liquid, the patiently rendered chicken fat, is schmaltz. It will keep in the refrigerator for up to 1 week, though some of the aromatic and flavor nuances may start to disappear before that. When frozen, schmaltz keeps for up to 1 month. *You can easily save a pound of chicken skin and fat by reserving the skin and fat from chicken parts you cook in other meals and keeping it in the freezer. You can also buy chicken skin and fat from your local (kosher) butcher.

Kale with Lemon and Parmesan From To the Last Bite by Alexis deBoschnek ($32.50, Simon & Schuster, 2022)

2 garlic cloves, grated Zest and juice of 1 lemon, divided

¼ tsp kosher salt 2 Tbsp olive oil 1 bunch lacinato kale, stems removed, leaves roughly torn

15 min prep time serves 4

Flaky sea salt

¼ c grated Parmesan 1. Add garlic, lemon zest, kosher salt, and oil to a large bowl.

2. Place kale leaves in the bowl and use your hands to massage kale for 1 to 2 minutes, until kale has reduced to half its size and no longer feels fibrous to the touch.

3. Drizzle the lemon juice over kale and toss until just combined.

Sprinkle with sea salt. Top with grated Parmesan. This salad is best served within an hour of being massaged.

Per serving: 126 Calories, 6 g Protein, 7 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 10 g Total fat (3 g sat), 191 mg Sodium, HHHH Vitamin C, K, HHH Vitamin A, H Vitamin B6, E, Calcium, Folate, Phosphorus

APRIL 2022

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2/18/22 12:02 PM

© SAM WELLS

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2/16/22 4:19 PM

F R E S H LY P I C K E D

P E R F E C T LY A G E D

BETTER TOGETHER.

A charcuterie board is only as delicious as its ingredients. And at Lunds & Byerlys, we believe yours should be as high-quality as it is convenient. That’s why we’re known for our fresh produce and artisan cheeses. Because everyday snacks and memorable experiences are always better together.

Find healthy options and convenient quality at lundsandbyerlys.com

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3/1/22 5:10 PM

Piri Piri Chicken

A fiery and versatile African and Portuguese entreé also called Peri Peri.

Recipe by Ken Grogg, FoodE Expert, Lunds & Byerlys White Bear Lake

INGREDIENTS:

6–8

1 bunch green onion, sliced, separating green and white parts servings 6 cloves garlic, minced 6 leaves basil 1 Tbsp oregano dried or 2 Tbsps fresh 1 red bell pepper, seeded and diced 1 lemon, halved and juiced 1 Tbsp L&B Piri Piri Seasoning ½ tsp L&B Piri Piri Seasoning (or use 1 Tbsp smoked paprika and 1 teaspoon cayenne) ½ tsp sea salt 1 jalapeño, seeded and diced ¼ tsp white pepper, ground ¼ cup olive oil ¼ cup Piri Piri sauce* (recipe below) 3 pounds boneless, skinless chicken breasts, thighs or combo of both

TO PREPARE:

1. Make the *Piri Piri sauce. Place the white parts of the onion, garlic, basil, oregano, red pepper, 1 tablespoon L&B Piri Piri Seasoning, jalapeño and olive oil in a food processor or blender and process to a coarse sauce (think tartar sauce) consistency.

2. Season chicken and marinate. In a large mixing bowl, pour lemon juice over the chicken, season with ½ teaspoon of L&B Piri Piri Seasoning, sea salt and white pepper. Generously coat the chicken with Piri Piri sauce and let marinate for 3 hours, up to overnight.

3. Apply a thin coat of oil or non-stick spray to grill grates. Cook the chicken on a 400 F grill and space out the chicken pieces so they do

not touch and cook for 2-3 minutes. Turn the pieces a quarter turn to create classic grill marks and cook for another 2 minutes. Turn the chicken over and repeat the process, cooking until the chicken ­reaches an internal temperature of 165 F. (Piri Piri chicken is best when grilled, but it can also be baked, or pan seared with great results.)

FoodE Note: Piri Piri chicken is traditionally made in Africa and Portugal and served sliced or chopped with rice or very simple salads of lettuce, tomato and red onion. We love it with couscous, quinoa and in whole grain wraps.

Green Grits

Switch up the traditional hot cereal and make it savory, topped with vegetables instead of fruit.

INGREDIENTS: 3 ⅛ ½ 3 1 1 ⅛

cups baby kale cup fresh basil leaves, chopped (3-4 leaves) cup water cups L&B Organic Low Sodium Chicken Broth cup L&B Organic Reduced Fat 2% Milk cup Bob’s Red Mill Corn Grit Polenta tsp sea salt pinch ground pepper

3 1 1 ¼ 4

Tbsps Greek yogurt, plain avocado, medium, pitted, sliced cup organic cherry tomatoes, sliced in half cup L&B Roasted Salted Sunflower Nuts tsps California Olive Ranch Arbequina Olive Oil

4

servings

TO PREPARE: 1. Place kale and basil in food processor and process until greens turn into paste, adding the water and scraping down the side until you have a smooth paste. Set aside.

2. In medium saucepan combine chicken broth, milk, grits, salt and pepper. Bring to a boil, stir, cover pan and reduce to low heat. Simmer while stirring frequently for 12-15 minutes. Turn heat off and let rest, covered, for 10 minutes.

3. Right before serving, combine green mixture and yogurt. Divide between 4 bowls and distribute avocado, tomatoes, sunflower seeds and olive oil evenly between each bowl. Serve immediately.

Optional: Top with grated parmesan or a poached egg.

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3/3/22 10:08 AM

[ quick tips ]

BY JANE EKLUND

25 ways to

Celebrate Earth Day . . . every day!

It’s easy to feel overwhelmed in the face of climate change and environmental degradation. But there are actions we can take to do our part for the planet.

Sometimes small steps can reverberate into something larger!

Here are 25 ways to get started.

1. Bring your own bags when you shop.

2. Buy milk and juice in glass bottles that can be reused or recycled.

3. Use cloth napkins.

4. S witch to bamboo toothbrushes.

5. Replace cling wrap with beeswax wrap.

6. Carry a reusable water bottle and a travel mug for coffee/ tea.

7. Swap out your liquid soap for old-fashioned bar soap.

8. Opt for fruit, vegetables, grains, and beans. Skipping just one day of meat and dairy products cuts your annual carbon footprint by eight pounds!

9. R educe food waste by planning meals in advance, freezing what you don’t use, and eating leftovers.

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10. Set your washing machine to cold. It’ll keep 500 pounds of carbon dioxide from entering the environment each year.

11. L ook for Energy Star certification when buying new appliances.

12. Leaving the room (or the house)? Turn off the lights!

13. T urn your water heater down to 120 and save 550 pounds of carbon dioxide a year.

14. A dd a layer of clothing in the winter instead of turning the heat up.

15. Drive less, walk more.

Or bicycle, carpool, or take the bus.

16. C ombine errands to limit driving time.

17. Sign up for paperless billing.

18. Use smart phone apps to take notes, scan documents, keep lists, and the like.

19. Buy toilet tissue made from recycled paper.

20. Wrap gifts in cloth.

21. A void chemical pesticides and herbicides; use natural means to keep bugs away from people and plants.

22. F ertilize with your own compost.

23. C ollect rainwater from your roof in a rain barrel, and use it to water your plants and crops.

24. Replace some or all of your lawn with ornamental grasses, wildflowers, or native plants.

25. P lant a tree, or two or three.

Trees purify the air and supply homes for wildlife.

SELECTED SOURCES “22 affordable zero waste & plastic free beauty products,” www.TheGreenHubOnline.com • “30+ striking ways to use less paper to save world’s forests,” www.conserve-energy-future.com • “The 35 easiest ways to reduce your carbon footprint” by Renee Cho, Columbia University Earth Institute, https://blogs.ei.columbia.edu, 12/27/18 • “Earth-friendly gardening” by Pamela T. Hubbard, Penn State Extension, https://extension.psu.edu

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Earth Day 2022

This year’s Earth Day celebration on April 22 will emphasize the theme “Invest in our Planet.” Organizers aim to encourage individuals, governments, institutions, and businesses to do what they can to speed up the development of solutions to fight climate change, with a particular focus on economic innovation and the transition to a green economy that will benefit both people and the planet.

“Unlike other historic economic revolutions, this time there are two additional imperatives: The first is to save ourselves from the climate crisis, and the second is to build new green economies in every country so that everyone can share in the benefits of this green revolution. This will only be done if we invest in our planet’s future together,” said Kathleen Rogers, president of EarthDay.org.

Learn more at www.EarthDay.org.

SOURCE “EarthDay.org announces Earth Day 2022 theme: ‘Invest in our Planet’,” wwww.EarthDay.org, 1/12/22

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2/18/22 11:53 AM

[ weight & fitness ]

creatine

BY ALAN SIDDALL

vegetarian athletes may benefit from supplementing Creatine, an amino acid, is found naturally in the body, and it’s been shown to help build muscle and strength. Most of the creatine in our diets comes from meat or seafood, so vegans and vegetarians might need a boost.

Researchers evaluated nine studies concerning creatine levels in vegetarians. They determined that supplementation helped increase lean tissue mass, muscular strength, and muscular endurance in participants.

“Overall, it appears vegetarian athletes are likely to benefit from creatine supplementation,” wrote the authors of the review, which was published in the International Journal of Environmental Research and Public Health.

Boost endurance Creatine’s effectiveness for athletes is due, in part, to helping increase the length of time a person can spend working out, especially in sprinting, lifting weights, and other activities that require short bursts of effort.

Creatine has been shown to reduce cramping and to help protect muscles and joints from injury. One recent study found that taking creatine after exercise may produce more benefits than taking it before, but the evidence wasn’t particularly strong.

SELECTED SOURCES “Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review” by M. Kaviana et al., International Journal of Environmental Research and Public Health, 4/20 • “Creatine,” MayoClinic.org, 2/9/21 • “Timing of creatine supplementation around exercise: A real concern?” by F. Ribeiro et al., Nutrients, 8/21

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Stay hydrated Drink plenty of water when supplementing with creatine. It draws water to the muscles from the rest of the body, potentially causing dehydration.

SOURCE “Creatine,” National Institutes of Health

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2/18/22 11:54 AM

BY JANE EKLUND

understanding

IBS

learn more about this common disorder Head to gut: Hello? Hello?

A glitch in communication between the brain and the gastrointestinal system may be a cause of irritable bowel syndrome (IBS), a chronic condition that affects that functioning of the large and small intestines.

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Types of IBS

Supplemental support

The disorder is common, affecting roughly 7 to 20 percent of the US population, including twice as many women as men. It comes in four types: ✔ IBS-D, or IBS with diarrhea, is the most common subtype. Its symptoms include abdominal discomfort, pain or cramps in the stomach, gas, and diarrhea: regular loose stools and urgency to move the bowels. ✔ IBS-C, or IBS with constipation, produces abdominal discomfort, pain and bloating, and constipation: straining and difficulty in moving the bowels, infrequent bowel movements, and hard stools. ✔ IBS-M, or IBS with mixed symptoms (sometimes referred to as IBS-A, for alternating), produces symptoms of both IBS-D and IBS-C. People with IBS-M swing back and forth from diarrhea to constipation. ✔ IBS-U, or undefined IBS, produces variable symptoms. Stool consistency does not meet the criteria for the other types of IBS.

Some supplements have been shown to be helpful.

Here’s what the research shows: Probiotics: Scientists are studying probiotics as a treatment for IBS and other GI disorders with similar symptoms, as an imbalance in the gut microbiota could be a cause of symptoms brought on by IBS. For instance, a 2019 study of patients with celiac disease who had IBS-type symptoms despite following a glutenfree diet found that those given probiotics for six weeks had a significant decrease in symptoms compared to the placebo group.

A scientific review suggested that combining probiotic and prebiotic supplementation with the low FODMAP diet could have promise for management of IBS. While both treatments have been effective for some people with the condition, the probiotics and prebiotics would serve to counter the drop in Bifidobacteria caused by the FODMAP diet.

Peppermint oil: Scientists analyzed 12 randomized studies including 835 patients to determine the effect of peppermint oil as a treatment of IBS. They found that peppermint oil is safe and effective in treating pain and other symptoms in adults with IBS.

Managing IBS symptoms IBS has no cure, but the condition is not life-threatening.

Symptom management can involve lifestyle changes, stress reduction, and diet adjustments.

Diet: IBS sufferers can get relief from avoiding foods that can trigger intestinal distress. Those include milk; high-fructose fruits like apples, pears, and dried fruits, and processed foods containing high-fructose corn syrup; carbonated drinks; caffeine; sugar-free chewing gum; beans; cruciferous vegetables like broccoli and Brussels sprouts; wheat; red peppers and green onions; red wine; and nutritional and weight-loss supplements.

Foods affect different people differently. If you’re not sure what your triggers are, try writing down what you eat so you can pinpoint the cause of a flare-up. Some people find relief through the “low FODMAP” diet, which eliminates certain carbohydrates that can be irritating. A nutritionist or dietitian with IBS experience can help sort through all this.

Lifestyle: Emotional stress can set off IBS as well.

Exercise, deep breathing, yoga, a soothing cup of tea— cultivate relaxation methods to keep anxiety at bay.

Follow up on symptoms If you don’t have a diagnosis but think you may have IBS, talk with your healthcare practitioner. Other conditions can create similar symptoms, so you’ll want to rule them out. Also, medication is available for people who need additional help managing the symptoms; your healthcare provider will help you determine which of the four types of IBS you have, as the medication prescribed varies depending on type. ● SELECTED SOURCES “Altered gastrointestinal microbiota in irritable bowel syndrome and its modification by diet: Probiotics, prebiotics and the low FODMAP diet” by Heidi M. Staudacher and Kevin Whelan, Proceedings of the Nutrition Society, 2/24/16 • “Clinical and microbiological effect of a multispecies probiotic supplementation in celiac patients with persistent IBS-type symptoms: A randomized, double-blind, placebo-controlled, multicenter trial” by R. Francavilla et al., Journal of Clinical Gastroenterology, 3/19 • “The impact of peppermint oil on the irritable bowel syndrome: A meta-analysis of the pooled clinical data” by N. Alammar et al., BMC Complementary and Alternative Medicine, 2019 • “Understanding the 4 types of irritable bowel syndrome: IBS-C, IBS-D, IBS-M/A and IBS-U,” www.Medicine. com, 2/5/21

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APRIL 2022

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3/2/22 10:24 AM

[ cook-at-home ]

BY LISA FABIAN

upcycling

transform food waste into food wealth It’s all too easy to toss food scraps in the trash and forget about them. But learning how to get the most out of discarded peels, stems, and roots is the key to wasting less food at home. Managing waste can save you money and even make you a better cook.

Combating food waste starts with buying only what you need. Consider the number of meals you’ll make and buy only what’s necessary. When shopping, don’t fear unattractive fruits and veggies. Yes, these “ugly” pieces may be discolored or misshapen. Save these items by choosing the right cooking technique, which allows them to shine in all their imperfect glory.

Once you’re home, remove the packaging on produce items and inspect each piece. If there’s a slightly spoiled apple in the bunch, remove it and use immediately so it won’t spoil the rest.

Use overripe fruits such as berries and bananas in breads and baked desserts like crisps, crumbles, and cobblers. Fruit on the verge of spoiling has lots of flavor that can withstand high oven temperatures.

Freeze excess items before they spoil. Place sliced fruits or whole berries on trays. Transfer trays to the freezer.

Once the fruit is frozen solid, add it to freezer bags.

As for veggies, freeze normally discarded scraps.

Save cucumber, carrot, and kale ends; cauliflower and broccoli stalks; and eggplant skins. These scraps can be transformed into tasty pickles later. Freeze remnants from asparagus, carrots, onions, gingerroot, lemongrass, cilantro, and leeks. Flavor stocks or sauces with these remnants.

Wash all fruits and vegetables before use. If produce is waxed, remove as much wax as possible, add produce to a large bowl filled with warm water along with a tablespoon or two each of lemon juice and baking soda.

Soak for a few minutes, scrub with a soft-bristled brush, rinse, and use.

When trash becomes treasure Too often the best part of a fruit or vegetable is thrown away. High amounts of nutrients can be found in food scraps. Put them to good use with these upcycling tips. ✔ The green tops of carrots are an affordable alternative to basil when making pesto.

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✔ For a dose of healthy greens, use radish leaves in a frittata or pasta dish. ✔ Add celery leaves to chilled pasta and quinoa dishes.

Mix into tabbouleh in place of parsley. ✔ Use herb stems in green salsas. ✔ Hardy rosemary stems can be repurposed once the leaves have been used. Submerge the stems in water for 30 minutes, and then use for skewering meats and vegetables destined for the grill. ✔ Steam the leaves and the stems of kale for a healthy side. ✔ Make a slaw by thinly slicing the outer leaves and layers of fennel bulbs and cabbages. Thinly sliced broccoli stems are another good addition. ✔ Apple peels can be added to smoothies or baked with cinnamon at 200° for about 10 minutes to make apple chips. ✔ Candy the peels of organic oranges, lemons, limes, and grapefruits. Use to garnish salads, yogurts, and desserts. ✔ Save the carcass from a roast chicken. Cover with water in a pot and add vegetable scraps. Simmer, uncovered, for several hours to make homemade stock. ✔ Keep used tea bags in the fridge. When you’ve collected a few, make iced tea by pouring boiling water over them. Flavor the tea with strawberry tops or peach skins. Steep, chill, strain, and serve. ✔ Repurpose used coffee grounds to eliminate bad odors in the fridge. Fill a bowl or jar with old grounds, and leave uncovered for a few days in the refrigerator. ✔ Egg shells help deter pests in the garden. Snails and slugs dislike crawling over the sharp pieces when they’re sprinkled over dirt.

SELECTED SOURCES Eat It Up by Sherri Brooks Vinton ($18.99, DaCapo, 2016) • The Zero Waste Cookbook by Giovanna Torrico & Amelia Wasiliev ($19.99, Hardie Grant, 2019)

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Made from saved scraps, upcycled food items transform food trash into food treasure.

The nonprofit Upcycled Food Association (UFA) has created the world’s first third-party certification program for upcycled food ingredients and products. An on-package mark is now available on some items.

Gaining in popularity, upcycled food products use pulps, stems, peels, and pits to make unique food items. Examples on the market include a tea-like beverage brewed with avocado pits salvaged from local restaurants; a chocolate chip cookie mix made from oat milk pulp; and a grain-free snack chip made with juiced kale and celery scrap ingredients.

SELECTED SOURCES “In the Know: Sustainability,” Food Network Magazine, 1–2/21 • Upcycled Food Association, www.UpcycledFood.org, 2022

Cucumber Spritzer with Fresh Mint From the Taste for Life test kitchen

4 c sparkling or seltzer water

5 min

K organic cucumber,

prep time

4 fresh mint sprigs

serves 4

unpeeled

1. Pour 1 cup of sparkling water into each of 4 glasses.

2. Slice half of the unpeeled cucumber into long strips and the other half into circles.

3. Divide cucumber strips, circles, and mint sprigs among glasses.

Add ice cubes, if desired. Serve immediately.

Per serving: 11 Calories, 1 g Protein, 2 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 14 mg Sodium, H Iron

Kitchen Note: This refreshing beverage uses up leftover cucumber and prevents food waste by keeping the vegetable peel. Sprigs of fresh mint add cool flavor to the bubbly water.

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2/22/22 10:20 AM

[ healthy strategies ]

BY KELLY MILNER HALLS

spring

allergy plan Sneezing, itching, and congestion got you down? You might have seasonal allergies.

Histamines carried by seasonal pollens and grasses are the most common culprits. They cause nasal tissue to swell, making it hard to breathe. The same airborne allergens can cause your nose and eyes to run, your mouth to itch, and your skin to break out with hives or rashes.

Fortunately, there are several natural options to ease common allergy symptoms.

The power of water

Tea to the rescue

Pollens cling to mucous membranes within our nasal passages, so use of a neti pot can flush away allergens and provide relief. Be sure to use distilled water or tap water boiled for 3 to 5 minutes and cooled to room temperature in your neti pot.

Breathe in relief

Type of tea

How it helps

Some scents may help reduce allergy symptoms.

Peppermint essential oil can help clear sinuses, loosen and discharge mucus, and reduce coughing.

Use several drops of peppermint essential oil in an aromatherapy diffuser. Other scents that may help include sandalwood and frankincense. ●

Rooibos tea

Rooibos has components that naturally block the release of histamines. Rooibos is even thought to help allergy-sensitive systems to metabolize the irritants.

SELECTED SOURCES “8 teas and herbal teas to survive the allergy season,” www.FourOclock.ca • “9 most effective natural remedies to treat seasonal allergies” by Adele Jackson-Gibson, www.GoodHousekeeping.com, 3/24/20 • “Allergies,” Asthma and Allergy Foundation of America, www.AAFA. org • “Relieve allergy symptoms without drugs,” www.WebMD.com, 2021

Ginger tea

Ginger tea is a natural antihistamine that helps reduce nasal inflammation.

A wide variety of herbal teas can ease seasonal allergy symptoms. Here are a few to try:

Peppermint tea is a natural decongestant that can slow the Peppermint tea production of histamines and the symptoms that go with them.

Green tea

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Green tea is rich in antioxidants and helps block the body’s reaction to allergens like pollen, dust, and animal dander.

Steam away symptoms If you don’t have a neti pot, you can try breathing in some steam. Turn your faucet on full heat, let the steam gather, lean toward the sink, and use a towel to create a tent over your head. Breathe deeply for three to five minutes, and your symptoms should gently reduce. If standing bent over a sink is uncomfortable, take a hot shower in a closed bathroom as an alternative method.

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Clean up your act A little extra spring cleaning can help reduce the influx of allergens and the symptoms that go with them.

If sniffles and sneezes are driving you mad, sweep, mop, and dust to cut down on the torment. Here are some tips to get you started: ✔ Focus on using nontoxic cleaning agents. ✔ Vacuum often with an effective HEPA filter. ✔ Change your pillowcases twice a week. ✔ Dust and immediately dispose of or launder your dusting rags and tools. ✔ Keep your airconditioning filters clean.

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[ just for kids ]

whose carrot?

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ngs

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