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CREATE HARMONY

All about eggs

P age 16

COMPLIMENTARY

MAY 2018

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Edition of Taste for Life

®

Nourishing you from the inside out

4/5/18 2:23 PM

[ nutrition plus ] Vitamin

folic acid

Folic acid is the synthesized version of folate, a water-soluble B vitamin that occurs naturally in foods. Folic acid is added to fortified foods or taken as a supplement. Our bodies need folate (or folic acid) for energy production, and for the formation of red and white blood cells. It is also necessary for metabolizing and maintaining normal levels of an amino acid called homocysteine that, at elevated levels, has been linked to an increased risk of atherosclerosis—a disease that can lead to heart attacks and strokes.

Folic acid supports periods of rapid cell growth and division, such as those that take place during pregnancy and infancy. Studies show that 400 micrograms (mcg) of folic acid taken daily in early pregnancy may prevent birth defects such as spina bifida and may also protect the mother from pregnancy-related anemia.

Many health practitioners recommend that women of childbearing age take a daily folic acid supplement. Look for a supplement with B12 and C, which help the body to absorb folic acid. ●

FOOD SOURCES

SERVING SIZE

FOLIC ACID OR FOLATE (MCG)

Fortified breakfast cereal

1 cup

200–400 mcg

Lentils, cooked

K cup

179 mcg

Spaghetti (enriched, cooked)

1 cup

167 mcg

Spinach, cooked

K cup

131 mcg

Bread (enriched)

1 slice

84 mcg

RECOMMENDED DIETARY ALLOWANCE (RDA) AGE

MALES | FEMALES (MCG/DAY)

1 to 3 years

150

4 to 8 years

200

9 to 13 years

300

Adolescents

14 to 18 years

400

Adults

19 and older

400

Pregnant Women

__

__

Breastfeeding Women

__

__

LIFE STAGE

Children

600 500

SELECTED SOURCES “Folate,” Office of Dietary Supplements, NIH Clinical Center, National Institutes of Health, http://ods.od.nih.gov/factsheets/folate, 3/2/18 • “Folic Acid,” Linus Pauling Institute, http://lpi.OregonState.edu

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[ contents ]

may 5 quick tips Easy ways to understand serving sizes.

6 health front Veggies thwart cardiovascular disease • Pecans curb heart disease, diabetes • Pasta not linked to weight gain • More

12 the whole30 Transform your health with these amazing recipes.

18 healthy family Build strong bones.

20 life in balance Tips for keeping cancer at bay.

22 celiac awareness Get the latest research on this serious disease.

6 27 featured recipe

© 2018 ASHLEY McLAUGHLIN

HEALTHIER DEVILED EGGS

26 let’s get cooking Learn the best ways to prepare eggs.

28 market gourmet Spring Panzanella with Artichokes, Asparagus, Peas, and Lemon Dill Vinaigrette

28 © BLM PHOTOGRAPHY

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

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4/9/18 12:44 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

CREATE HARMONY Take time to slow down, find balance and eat well

Delicious Oils for the Skin

BY BEKAH RIEKE, Nourish Specialist, CHNC

Did you know that some of the most amazing moisturizers can be found in the oil section of a grocery store? Olive oil, avocado oil and coconut oil are three that work well for nourishing the skin. A few years ago a friend of mine told me that she used extra-virgin olive oil as her main body “lotion.” I couldn’t believe it! Some of the same questions you likely have quickly came to mind for me, too.

Will my skin be oily and greasy?

Some plant-based oils, including those recommended below, penetrate the skin and soak in within 30 minutes or less after application. I use many of these oils on a daily basis, both on my body and face, and apply my regular makeup right after I use them.

Why would natural oil be better than my everyday lotion?

Most conventional lotions contain synthetic preservatives, like parabens, which have been proven to cause allergies, irritation, hormone disruption and developmental toxicity.

According to a study published in Environmental Health Perspectives in October of 2015, parabens can also spur the growth of certain types of breast cancer cells. Alternatively, plant-based oils contain no preservatives, are non-toxic, rich in antioxidants and vitamins, and really work as fantastic moisturizers.

Will the oils leave a smell on my skin?

Extra-virgin olive oil and coconut oil have natural plant aromas that you may or may not like. I have found that while I can smell olive oil during application, I don’t smell it minutes later. Most people find coconut oil to have a delicious aroma that can immediately transport you to a sunny tropical island. And, like olive oil, the smell of coconut oil doesn’t last long.

Here are my favorite everyday oils that work great for moisturizing the body and face: NUTIVA ORGANIC VIRGIN COCONUT OIL: Currently trending because of its many uses and benefits, coconut oil is great for all kinds of skin recipes or simply used alone! It solidifies at about 76 degrees. Whip K cup of solid oil in a blender or food processor with 6-8 drops of your favorite essential oil for a nice creamy consistency.

CALIFORNIA OLIVE RANCH LIMITED RESERVE EXTRA VIRGIN OLIVE OIL: A great moisturizer, however olive oil doesn’t absorb as quickly as other oils. I like to apply it head to toe, wrap myself in a cushy bathrobe, and create a little spa moment for myself, letting the oil soak in while I’m truly in relaxation mode.

CHOSEN FOODS COLD-PRESSED AVOCADO OIL: Absorbs deeply into the skin, and is my top oil of choice during the dry winter months. One trick for maximum absorbency is to apply it to your skin after a shower while your skin is still wet and your pores are open. Dab dry your body to not wipe all of the oil off.

I rotate through various oils depending on the weather and time of year. Your individual skin type, as well as the seasons, will determine which oil is best for you.

4

CONTRIBUTING EDITORS

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T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

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

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

MAY 2018

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4/5/18 10:43 AM

[ quick tips ] weight control

Did You Know?

If you eat a super-large apple, that’s equal to at least two servings of fruit!

what’s a serving size? these visuals can help you remember!

Most Americans underestimate how much they’re eating by about 25 percent. That’s partly because the portions served to us at convenience stores, movies, and in restaurants have become increasingly large over the years. When we talk about serving size, that is the measured amount of food you see listed on a product’s Nutrition Facts label (1 cup, 1 tablespoon, etc.). Serving size—not portions—are what should be guiding your daily food consumption to help with weight control. These visuals can help you remember standard serving sizes of different types of food groups.

3 ounces of fish

1½ ounces of cheese

1 cup cooked veggies

½ cup grains

1 tablespoon butter

1 piece chocolate

3 ounces of meat, tofu, or poultry

2 tablespoons oils

½ cup fruit

SELECTED SOURCES “Serving and Portion Sizes: How Much Should I Eat?” National Institute on Aging, www.nia.nih.gov • “WebMD Portion Size Guide” by Kathleen Zelman, www.HealthyEating.WebMD.com, 9/27/12

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[ health front ]

NEWS THAT’S GOOD FOR YOU

broccoli, cabbage boost artery health

Eating certain types of vegetables appears to reduce the rate of thickening of artery walls. Such thickening is an underlying cause of cardiovascular disease.

Researchers polled nearly 1,000 women ages 70 and older about their vegetable consumption. They also measured the thickness of the women’s carotid arteries via sonograms. Participants who reported eating the highest amounts of cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts had the least amount of thickening.

SOURCE “Vegetables May Help Protect Elderly Women from Hardening of Neck Arteries,” Journal of the American Heart Association, 4/4/18

be heart smart

Consuming more protein from plants and less from meat is good for the heart, according to new research. More than 80,000 people participated in the study, which linked large intake of meat protein with a 60 percent increase in the risk of heart disease. In contrast, eating large amounts of nuts and seeds led to a 40 percent decrease in cardiovascular disease risk.

SELECTED SOURCES “Patterns of Plant and Animal Protein Intake Are Strongly Associated with Cardiovascular Mortality . . .” by M. Tharrey et al., International Journal of Epidemiology, 4/2/18 • “Study Says Meat Protein Is Unhealthy, but Protein from Nuts and Seeds Is Heart Smart,” Loma Linda University Adventist Health Sciences Center, 4/3/18

pecans are a great choice

A small daily handful of pecans may curb the risks for heart disease and Type 2 diabetes.

“Pecans are naturally high in monounsaturated and polyunsaturated fats, so replacing a portion of the saturated fat in the diet with these healthier fats can explain some of the cardioprotective effects we observed,” said researcher Diane McKay, PhD. “But pecans also contain a number of bioactive plant compounds as well as vitamins and essential minerals that all likely contributed to this benefit.”

SELECTED SOURCES “A Pecan-rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults . . .” by D.L. McKay et al., Nutrients, 3/11/18 • “Eating Pecans Had Significant Effect on Biomarkers of Heart Disease and Type 2 Diabetes,” www.EurekAlert.org, 3/22/18

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pasta won’t pack on pounds

“Pasta didn’t contribute to weight gain or increase in body fat,” says the author of a new report. “In fact, analysis actually showed a small weight loss” in people who ate pasta instead of other refined carbohydrates.

Researchers from St. Michael’s Hospital in Toronto examined the results of 30 trials involving more than 2,500 people. The participants ate an average of 3.3 half-cup servings of pasta per week instead of other carbs. They lost about one pound apiece over 12 weeks. The researchers noted that pasta has a low glycemic index compared to most refined carbs, meaning that it causes smaller increases in blood sugar levels.

“We can now say with some confidence that pasta does not have an adverse effect on body weight outcomes when it is consumed as part of a healthy dietary pattern,” said author John Sievenpiper, MD. SOURCE “Study Suggests Pasta Can Be a Part of a Healthy Diet Without Packing on the Pounds,” St. Michael’s Hospital, 4/3/18

vitamin may restore heart damage

Taking a vitamin D3 supplement was shown to be effective in restoring cardiovascular damage done by conditions such as high blood pressure, diabetes, and atherosclerosis. A new study found that the vitamin stimulates nitric oxide, which helps regulate blood flow and prevent blood clots. The vitamin also reduced the level of oxidative stress in the cardiovascular system.

“Generally, vitamin D3 is associated with the bones,” said lead researcher Tadeusz Malinski, PhD. “In clinical settings people recognize that many patients who have a heart attack will have a deficiency of D3. It doesn’t mean that the deficiency caused the heart attack, but it increased the risk of heart attack.”

Dr. Malinski added that “there are not many, if any, known systems which can be used to restore cardiovascular endothelial cells which are already damaged, and D3 can do it. This is a very inexpensive solution to repair the cardiovascular system.”

SOURCE “Ohio University Study Shows Vitamin D3 Could Help Heal or Prevent Cardiovascular Damage,” Ohio University, 1/30/18

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1907 New Zealand

Milton’s

2 /$7.00

2 /$6.00

Artesian Water

Gluten Free Crackers

Save 98¢ on 2 2 ltr.

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Save $1.98 on 2 4.5 oz.

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Munk Pack

The Ojai Cook

Oatmeal Fruit Squeezers

Lemonaise

$3.99

2 /$4.00

Save 80¢ 12 oz.

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Save 58¢ on 2 4.2 oz.

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Greek Gods

Briannas

Seriously Indulgent­ Yogurt

Dressings

2 /$6.00

3 /$5.00

Save $1.98 on 2 12 oz.

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Alter Eco Organic ­Chocolate

2 /$7.00

Save $2.58 on 2 2.82 oz.

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8

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Save 97¢ on 3 5.3 oz.

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The New Primal Beef Stick

2 /$3.00

Save $1.58 on 2 / 1 oz.

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Beef Jerky

$5.99

Save $1.50 / 2 oz.

SELECT VARIETIES SALE GOOD THROUGH MAY 31, 2018

4/5/18 2:39 PM

Stonyfield Organic Yogurt Products Stonyfield makes yogurt that’s healthy for you, your kids and the environment.

This yogurt isn’t just delicious, it’s also made with certified organic ingredients.

In a world full of choices, organic makes things simple because it’s always made without the use of artificial hormones, toxic persistent pesticides and GMOs.

$3.99

Save up to $1.00 6 pk. & 32 oz.

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CLIF Organic Nut Butter Filled Energy Bars The athletes and foodies in the Clif kitchen have crafted a different kind of energy bar. CLIF Nut Butter Filled Energy Bar brings together two great energy foods — a delicious, creamy nut butter inside an organic energy bar — to deliver sustained energy.

5 /$5.00

Save $4.95 on 5 1.76 oz.

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SALE GOOD THROUGH MAY 31, 2018

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MAY 2018

9

4/5/18 10:45 AM

Twinings of London

Terra

2 /$6.00

2 /$6.00

Tea

Save $1.98 on 2 / 20 ct.

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Organic Tea

Chips

Save $1.38 on 2 / 5.5 – 6 oz.

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Vegetable Chips

2 /$8.00

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Crunchmaster­ Multi-Grain Crackers

2 /$6.00

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$3.99

Save 70¢ / 6.8 oz.

Original

GOAVO

Avocado Spread

$4.99

Save $1.00 9 oz.

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Alden’s

Ice Cream Sandwich & Bars

$3.99

Save $1.00 / 12 – 14 oz.

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Ice Cream

$6.99

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MAY 2018

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Kettle

Potato Chips

2 /$6.00

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Sesmark­

4th & Heart

2 /$5.00

$9.99

Thins Crackers

Chocti

Save 98¢ on 2 3.2 – 7.5 oz.

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Save $3.00 12 oz.

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SALE GOOD THROUGH MAY 31, 2018

4/5/18 2:39 PM

Udi’s Gluten-Free Products

Glutino Gluten-Free Snacks

Udi’s believes that food made with joy is a joy to eat.

That goes for those adhering to a gluten free diet as well. Udi’s has met the challenge, and they are proud to bring you products that are gluten-free, with all of the taste and quality Udi’s is known for.

Glutino has your gluten free snacking needs covered.

Their pretzels or crackers are just the thing when you want a crunchy snack, or want to satisfy your sweet tooth with rich wafer cookies!

$4.99

Save up to $2.00 8 – 14.2 oz.

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$4.39

Save up to $1.60 4.6 – 10.6 oz.

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Simple Mills Crackers, Cookies, Baking Mixes and Frosting Simple Mills began in one woman’s living room, born of necessity and a desire for a 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 crackers are gluten-free, soy free, gum free, non GMO and Paleo friendly.

Almond Flour Crackers, Crunchy Cookies, Frostings, Sprouted Seed Crackers

Baking Mixes

Save $1.50 4.25 –10 oz.

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Save $1.00 9 – 11.5 oz.

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$3.99

SALE GOOD THROUGH MAY 31, 2018

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$6.99

MAY 2018

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BY LISA FABIAN

the Whole30 combat whole-body inflammation

If you’re looking to transform your health in one month’s time, the Whole30 diet may be for you. The science behind this eating plan is that certain foods may be negatively impacting your health and quality of life.

Participants in the Whole30 program completely eliminate for 30 days food groups that may be creating inflammation, digestive difficulties, and hormonal imbalances. The one-month avoidance period helps the body to heal inflammation.

It’s important to note that cheating is not allowed.

Commitment must be 100 percent for the full 30 days.

But the foods you enjoy are many. Fruit, vegetables, seafood, eggs, meat, herbs, spices, and healthy fats are all approved. After following this plan faithfully, participants report improved energy, sleep, digestion, mood, pain levels, and attention span.

When the 30 days are up, eliminated foods such as grains, dairy, legumes, and sugar are gradually added back. What comes next is important. Participants pay attention to the following: Has any bloating returned? Are the joints swollen and painful? Are sugar cravings back? A return of any previous symptoms lets you know that certain reintroduced foods may be negatively impacting you. Consideration is then given to how often you should be consuming these items.

What makes the Whole30 program such a hit with people everywhere? Aside from its many health benefits, recipes that are easy to prepare are a plus for many. Get started on this eating plan with the following satisfying and nutrient-dense Whole30-approved dishes.

SOURCE The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

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Asian Tuna, Snow Pea, and Broccoli Salad with Sesame Dressing From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

DRESSING

1 tsp grated orange zest

3 Tbsp extra-virgin olive oil

3 Tbsp rice vinegar

1 Tbsp toasted sesame oil

SALAD

1 orange, peeled and cut into bite-size pieces

1 bag (12 oz) broccoli slaw

1 package (8 oz) fresh snow peas, trimmed and halved diagonally

2 cans (5 oz each) water-packed wild albacore tuna, drained and broken into chunks

1. Make dressing: In a small bowl, combine orange zest, olive oil, vinegar, and sesame oil.

2. Make salad: In a large bowl, combine orange pieces with broccoli slaw, snow peas, and tuna. Drizzle with dressing and gently toss.

Per serving: 299 Calories, 21 g Protein, 17 g Carbohydrates, 5 g Fiber, 18 g Total fat (2 g sat), 296 mg Sodium, HHHHH Vitamin C, HH Vitamin K, H Vitamin E, Iron, Potassium

Kitchen Note: Solid white albacore tuna has a meatier texture and richer flavor than chunk light tuna. Look for a brand that is troll- or pole-and-line caught— methods of fishing that are better for both the fish and the environment.

Veggie Wraps with Lemon-Zucchini Dressing From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

DRESSING

20 min prep time serves 4

1 medium unpeeled zucchini, chopped

N c almond butter

3 Tbsp fresh lemon juice

1 Tbsp extra-virgin olive oil

1 clove garlic, minced

K tsp salt

15 min prep time serves 2

WRAPS 12 Bibb lettuce leaves

2 c assorted thinly sliced vegetables (cucumbers, carrots, bell peppers, radishes, and/or green onions)

10 oz cooked chicken, beef, or shrimp, chopped or sliced

2 Tbsp chopped fresh dill

1. Make dressing: In a food processor, combine zucchini, almond butter, lemon juice, oil, garlic, and salt. Process until smooth.

2. Arrange lettuce leaves on two plates. Divide vegetables and chicken, beef, or shrimp among leaves. Drizzle with some dressing, sprinkle with fresh dill, and serve.

Per serving (with chicken): 485 Calories, 41 g Protein, 19 g Carbohydrates, 7 g Fiber, 29 g Total fat (3 g sat), 695 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, E, K, Phosphorus, HHHH Vitamin A, B2 (riboflavin), Magnesium, HHH Potassium, H Vitamin B1 (thiamine), Calcium, Iron, Zinc

Kitchen Note: Use any leftover meat, poultry, or shrimp you have on hand to provide the protein in these veggie-packed wraps. A sprinkle of fresh dill is a terrific complement to the creamy sauce flavored with lemon and garlic. Store any leftover dressing in an airtight container in the refrigerator for up to two days. Use as a dip for vegetables or as a sauce for zucchini noodles. © 2017 GHAZALLE BADIOZAMANI

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continued from page 13

Blistered Green Beans with Toasted Almonds From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

1 Tbsp coconut oil

1 lb fresh green beans, trimmed (see Kitchen Note)

1 tsp grated lemon zest

1 to 2 tsp fresh lemon juice

N tsp salt

N tsp black pepper

N c sliced almonds, toasted (see Kitchen Note)

15 min prep time serves 4

1. Heat oil in a large skillet over medium-high heat. Add green beans and cook, without stirring, until beans begin to blister, about 2 minutes. Stir and continue to cook, stirring occasionally, until crisp-tender and blistered in spots, 5 to 6 minutes.

2. Remove skillet from heat and stir in lemon zest and juice, salt, and black pepper. Sprinkle with almonds and serve.

Per serving: 117 Calories, 4 g Protein, 10 g Carbohydrates, 4 g Fiber, 8 g Total fat (3 g sat), 152 mg Sodium, HH Vitamin C, K, H Vitamin B2 (riboflavin), E, Magnesium, Phosphorus

Kitchen Note: To trim green beans, cut or snap off the stem end. To toast sliced almonds, place in a skillet and heat until fragrant and lightly browned, about 1 minute. “Blistering” simply means you’re cooking a vegetable in hot oil until brown spots begin to appear. It’s a sign that the natural sugars in the vegetable are concentrating and caramelizing. Don’t be tempted to stir the beans before about 2 minutes—they need a little time to char.

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Fajita Chicken and Shrimp with Peppers From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

2 Tbsp extra-virgin olive oil

2 tsp chili powder

1 tsp salt

K tsp ground cumin

V tsp ground cayenne

1 lb boneless, skinless chicken breasts, cut into K-inch slices

2 medium red, orange, and/or yellow bell peppers, cut into K-inch slices

1 red onion, halved and sliced

1K lb peeled and deveined medium shrimp Lime wedges Chopped fresh cilantro (optional)

30 min prep time serves 4

1. Preheat oven to 425°.

2. In a large bowl, stir together oil, chili powder, salt, cumin, and cayenne. Add chicken, bell peppers, and onion. Toss to coat. Arrange chicken and vegetables in a single layer on a large rimmed baking pan.

Bake for 10 minutes.

3. Stir shrimp into chicken and vegetables.

Roast until chicken is cooked through, shrimp is opaque, and vegetables are tender, 5 to 6 minutes. Serve with lime wedges and, if desired, cilantro.

Per serving: 358 Calories, 50 g Protein, 11 g Carbohydrates, 3 g Fiber, 12 g Total fat (2 g sat), 1,058 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B12, HH Vitamin A, E, Magnesium, Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), K, Calcium, Zinc

Kitchen Note: These classically flavored fajitas have all of the attributes of the original—but this chicken-and-shrimp combo is conveniently cooked on a single sheet pan in the oven. You can walk away while everything roasts—and there’s no grease splatter to clean up on the stovetop when you’re done.

© 2017 GHAZALLE BADIOZAMANI

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CREATE HARMONY Take time to slow down, find balance and eat well

nourishing you from the inside out...

6 STEPS TO RADIANT SKIN

BY DR. CRYSTALIN MONTGOMERY, ND, LAc, Wellness Minneapolis at wellnessminneapolis.com

My approach to skin care is simple — address the internal environment so the exterior can shine.

It’s been said the skin is a reflection of what’s happening on the inside.

STEP 1: Get adequate amounts of restful sleep. Aim for 8 hours of sleep to ensure healthy hormone and melatonin levels. These are essential to tissue repair and healing!

acne and even psoriasis. Using the Anti-Inflammatory Diet as a general guide can be helpful in reducing common inflammatory triggers so your skin can glow.

STEP 2: Drink ample, filtered water to support elimination of toxins via the kidneys and GI. Aim for half your body weight in ounces each day of filtered water. You may need more, to account for any lost sweat or dehydrating beverages you consumed like coffee or alcohol.

STEP 5: Love your liver! The liver (in addition to the kidneys) is a key to helping the body filter all the physical and emotional stressors we encounter each day. Start by minimizing exposure to xenoestrogens (phthalates, plastics, BPA and BPS) as well as other chemicals found in household cleaners, perfumes and other cosmetics. For additional liver love, make sure to include foods that support detoxification and are high in sulphur compounds: Broccoli, cauliflower, broccoli sprouts, kale, Brussels sprouts, bok choy, dandelion greens, mustard greens, beets and beet greens, milk thistle seed and turmeric.

STEP 3: Work up a light sweat for 15–30 minutes each day. In addition to exercise, dry or infrared saunas are another great way to induce sweating and purge toxic byproducts of chemical exposure.

STEP 4: Avoid dietary triggers of inflammation. While there are some common inflammatory triggers such as fried fatty foods, artificial sweeteners, colorings and flavorings, MSG and alcohol, other inflammatory triggers may take some time, and possibly testing, to determine.

Elimination diets can help individuals understand which foods may be causing delayed-onset inflammatory response and contributing to skin issues such as eczema, 16

STEP 6: Simplify your skin care regimen. Coconut oil and castor oil can be used topically as moisturizers, and Witch Hazel can be used as a toner. Water or mild soaps, such as Dr. Bronner’s Baby Formula, can be used for cleansing — just make sure to avoid sodium laurel sulfate (SLS), as this can contribute to skin rashes.

MAY 2018

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4 Greek Yogurt Facial Masks

By Emily Deutsch, FoodE Expert France Ave Lunds & Byerlys

Yogurt contains lactic acid that dissolves dead skin cells. This gentle exfoliation creates a natural glow and prevents breakouts while softening the skin.

1. Basic Mask for All Skin Types 2 Tbsp Greek Gods Greek Plain Yogurt N tsp freshly squeezed lemon juice In a bowl, add yogurt and lemon juice. Stir to combine. Apply the mixture to clean face and let sit for 20 minutes. Rinse with warm water and pat dry.

2. Acne Fighting Honey is a natural moisturizer. Banana is a natural acne remedy.

1K tsp raw or organic honey N cup banana, smashed Mix half of Basic Mask recipe and add Acne Fighting ingredients. Apply to face over sink and let sit for 20 minutes. Rinse with warm water and pat dry.

3. Exfoliating Oatmeal is a gentle exfoliator that helps remove dead skin cells.

N cup hot water (not boiling) L cup rolled oats Mix Basic Mask recipe, stir and set aside. Mix Exfoliating ingredients, stir and let sit for 2 minutes. Strain through a fine mesh strainer over the sink to remove excess water. Combine both mixtures. Apply to face over sink and gently massage. After 10 minutes, moisten hands and gently massage again.

Rinse with warm water and pat dry.

4. Anti-Wrinkle Extra-virgin olive oil contains antioxidants such as Vitamin E which neutralize free radicals that can damage the skin and advance the appearance of aging.

K Tbsp California Olive Ranch Limited Reserve Extra Virgin Olive Oil Mix Basic Mask recipe and add Anti-Wrinkle ingredient. Apply to face and let sit for 20 minutes. Rinse with warm water and pat dry.

Refrigerate for up to 5 days.

TIP: While relaxing to enjoy mask, lie quietly, listen to calm music, and meditate for added enjoyment.

Honey Olive Oil Sugar Scrub

By Amy Goetz, FoodE Expert Woodbury Lunds & Byerlys

During the cold months, our skin needs a little extra love and moisture. Keep this softening sugar scrub next to your sink or in your shower, and use it to rehydrate your dry, chapped skin.

Honey is anti-inflammatory and anti-bacterial, and olive oil is hydrating and anti-aging.

INGREDIENTS: 3 Tbsp California Olive Ranch Limited Reserve Extra Virgin Olive Oil 1 Tbsp organic honey 7–12 drops essential oil of choice 1 8-ounce plastic storage container or glass jar K cup organic cane sugar Add olive oil, honey, and drops of essential oil to the container. Stir to combine. Add sugar. Stir to combine.

Daily Use Ideas: Follow your regular handwashing with a K teaspoon scoop of the scrub and rub on hands and wrists. Rinse with warm water and dry.

For use in the shower, wash body as usual. Scoop 1-2 tablespoons of the scrub and apply in a circular motion, massaging it into your skin. Rinse with warm water and dry.

Store with the lid on. Keeps up to 1 month.

Essential Oil Ideas: Peppermint, Lavender or Grapefruit – add a little zip to your day!

Jasmine, Lavender or Rose – a perfect way to…. ahhhhh….. relax!

MAY 2018

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[ healthy family ]

BY LETITIA L. STAR

bone boosters

Eat to Build Bone

Does your grocery cart overflow with bone-building foods? Women under 50 and men under 70 need at least 1,000 milligrams (mg) of calcium daily and 600 IU of vitamin D. However, if you’re a woman over 50 or a man over 70, you require 1,200 mg of calcium and 800 IU of vitamin D. Calcium needs to partner with magnesium to do its work because magnesium transports calcium across cell membranes. Most adults don’t get enough of this lesser-mentioned yet important mineral. Adults over 31 should get at least 320 mg (women) or 420 mg (men) a day. Everyone also needs vitamins B, C, and K, and silicon to keep bones at their best.

Dairy products are rich in calcium. However, there are also many good vegan calcium sources, such as dried beans, nuts, and fortified foods, which also contain magnesium. These foods can be helpful to vegans as well as anyone with lactose intolerance or a milk allergy. Yogurts are splendid sources of calcium, and some enriched dairy-free milks and cheeses are available.

When searching for bone-friendly foods, look for juices, pastas, or cereals fortified with calcium and vitamin D. Canned, sustainably caught sardines and salmon (with bones) are loaded with calcium and omega-3 fatty acids. Certain tofu products and mineral waters are also rich in calcium and magnesium.

Other sources of magnesium, as well as potassium, include tomato products, plantains, sweet potatoes, potatoes, and artichokes.

Studies have seen better bone building associated with consuming olive oil, soybeans, blueberries, and omega 3s in fish and flaxseed oil, as well.

The produce section is overflowing with bone-builders. Dark green, leafy vegetables are sources of calcium, magnesium, and vitamin K.

build strength at every age

Building healthy bones can be easy. Remember: At every meal you have a chance to strengthen your bones by eating delicious and nutritious dishes and supplementing with vitamins and minerals.

SELECTED SOURCES “Calcium,” 9/17; “Magnesium,” 5/14; “Vitamin D,” 10/17, Linus Pauling Institute, http:// lpi.OregonState.edu • “Food and Your Bones”; “NOF-Commissioned Study Finds No Increased Risk of Cardiovascular Disease with Calcium Supplementation”; “What is Osteoporosis?” National Osteoporosis Foundation, www.nof.org • “Health Risks and Benefits from Calcium and Vitamin D Supplementation . . .” by R. L. Prentice et al., Osteoporosis Int, 12/12 • “Male Osteoporosis: A Review” by A. Herrera et al., World J Orthop, 12/12 • “Non-dairy Sources of Calcium,” www.ChooseMyPlate.gov, 1/12/16 • “Update on Nutrients Involved in Maintaining Healthy Bone” by M. Rondanelli et al., Endocrinol Nutr, 12/12 •“What Are Some Non-dairy Sources of Calcium?” with Dr. Anthony Komaroff, Harvard Health Publications, Harvard Medical School, 12/12

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4/9/18 1:05 PM

Š 2018 Potatoes USA. All rights reserved.

BE

HOLD

9

The th of the world

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A handful of ingredients, a few quick steps and this reinvented potato salad will have you wondering why the rest of life isn’t this easy. And delicious. Grab some yellow potatoes from the produce department and get the Grilled Potato Salad with Feta Dressing recipe, plus hundreds more, at PotatoGoodness.com /easypotatosalad

3/19/18 5:39 PM

[ life in balance ]

BY PATTY LENZ BOVIE

anticancer tips safeguard your health

While there’s nothing you can do about aging—the biggest risk factor for developing cancer— studies have shown that only 5 to 10 percent of cancers are hereditary.

That means you have the power to make healthy choices that can keep some common cancers at bay.

Estimates suggest that about 30 to 40 percent of cancers can be avoided through lifestyle changes.

Here are ways to help reduce your risk.

SELECTED SOURCES “2018 Estimates,” Cancer Statistics Centers, American Cancer Society, www.Cancer.org • “30 Simple Ways You Can Prevent Cancer” by Reader’s Digest editors, www.rd.com • “Cancer Prevention: 7 Tips to Reduce Your Risk,” www.MayoClinic.org, 11/29/17 • Personal communication: Amy Goodson, Jennifer Ligibel, 3/18 • “Risk Factors for Cancer,” National Cancer Institute, www.Cancer.gov

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Avoid tobacco. “There’s an incredibly strong relationship between cigarette smoking and malignancies,” said Jennifer Ligibel, MD, of the Dana-Farber Cancer Institute. Lung cancer is the most deadly, accounting for 27 percent of all cancer deaths among men and women. Secondhand smoke and chewing tobacco also cause cancer, so eliminate tobacco altogether.

Practice sun safety. Although skin cancer is one of the most common types of cancer, it’s also the most preventable. While short bursts of exposure to sunshine (15 minutes a day) can give you the vitamin D you need, aim to wear sunscreen with an SPF of at least 15 and ideally 30 to protect skin from deadly melanoma, especially during your first 18 years.

Eat a healthy diet. Fruits, vegetables, legumes, nuts, healthy fats, and fish are cancer-fighting foods that help repair DNA. Fruits and vegetables contain antioxidants like vitamins A, C, and E; selenium; quercetin; and coenzyme Q10 (CoQ10). Fish and nuts have omega-3 fatty acids that reduce chronic inflammation.

Get regular screenings. Early detection is critical to fighting cancer, so schedule regular screenings for cancer of the skin (especially if you have a lot of moles), colon, cervix, breast, and other organs as often as your healthcare practitioner recommends.

Limit alcohol. The more you drink, the more you increase your risk of numerous types of cancer, especially if you drink excessively. While resveratrol in red wine has been linked to heart health, it does not have anticancer properties. So drink in moderation.

Maintain a healthy weight. The majority of the American population—70 percent—is considered overweight, and that’s a significant issue for our nation’s health. “We know that people who are leaner are less likely to develop cancer,” said Dr. Ligibel. “And regular physical activity is linked to a lower risk as well.”

2018

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4/5/18 12:28 PM

BY LYNN TRYBA

celiac awareness eating gluten free is more than a fad— for some people, it’s essential for their health.

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May is Celiac Awareness month. Celiac disease (also called celiac sprue, nontropical sprue, and gluten-sensitive enteropathy) is a serious genetic autoimmune disease. When a person with this disease ingests gluten (a protein found in wheat, barley, and rye), the immune system attacks the lining of the small intestine.

The damaged intestine is no longer able to properly absorb nutrients, which can lead to many health problems including malnutrition, anemia, osteoporosis, and certain cancers.

About one in 133 people in the United States has celiac disease. The majority—83 percent—remain undiagnosed. Unfortunately, it can take a long time to get a correct diagnosis, partly because the disease mimics other conditions such as irritable bowel syndrome, spastic colon, thyroid disease, colitis, and gastric ulcers.

Is It Celiac Disease?

Symptoms include: • Diarrhea • Constipation • Abdominal pain • Bloating • Gas • Irritability • Rashes • Discolored teeth or loss of enamel • Joint pain • Mouth sores • Depression • Fatigue • Tingling in the feet and legs • Brain fog • Short stature in children • Pot belly in children • Infertility.

Those most at risk for celiac disease are people with a family history of it or

dermatitis herpetiformis (a blistering skin disease), those with Down syndrome or Turner syndrome, anyone with Type 1 diabetes, people with autoimmune thyroid disease, microscopic colitis, Addison’s disease, and rheumatoid arthritis.

The disease can manifest at any time in the life cycle—from childhood to old age—and is sometimes triggered by stressful situations such as pregnancy, childbirth, and surgery.

What to Do

If you think you have celiac disease, ask your doctor for a blood test. The blood test—called IgA tTG—has a high rate of identifying the disease.

Keep consuming food containing gluten before the test so the results don’t come back as normal. If you’ve gone gluten-free for a long period already and are reluctant to reintroduce gluten, genetic testing may be a better option.

If your blood test is positive, schedule an appointment with a gastroenterologist. A small-bowel

biopsy can confirm the diagnosis and determine intestinal damage. Continue to eat a diet containing gluten until the biopsy, after which you can embark on a gluten-free diet. Also, be sure to have your blood levels tested for iron, folic acid, vitamin B12, and calcium deficiencies that may have resulted from the disease.

There’s no known cure for celiac disease, but it can be managed by adhering to a strict gluten-free diet.

Additionally, some people with celiac disease may be lactose intolerant, so avoiding cow’s milk will reduce symptom flare-ups.

Learn more about celiac disease at www.BeyondCeliac.org. ● SELECTED SOURCES “Celiac Disease,” www.

MayoClinic.org • “Celiac Disease in Women with Infertility: A Meta-analysis” by P. Singh et al., J Clin Gastroenterol, 1/16 • “Increased Rates of Pregnancy Complications in Women with Celiac Disease” by S.M. Moleski et al., Annals of Gastroenterology, 2015 • “Neurocognitive Effects of Gluten Exposure . . .” by K.N. Vorrhees et al., 15th International Celiac Disease Symposium, 2013

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Justin’s Nut Butters All of Justin’s Nut Butters are made in small batches to preserve premium quality standards and fresh taste. They only use the highest-quality natural and organic ingredients that are sustainably harvested and found as locally as possible. Justin’s is an excellent community and global citizen and will only do business with those who pledge to do the same. The company’s main goal is to produce and promote fresh nut butters that will always be simple, delicious and nutritious.

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4/5/18 2:40 PM

[ let’s get cooking ]

BY EVA MILOTTE

egg-cellent! why eggs are simply the best

© BLM PHOTOGRAPHY

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© BLM PHOTOGRAPHY

All puns aside, this familiar and satisfying food offers rich flavor, low cost, and a wealth of nutrients.

Considered one of the most fully utilizable protein sources for humans, eggs contain vitamins A, B6, B12, and D (one of the few foods with the natural version of this nutrient). Eggs also offer lutein and zeaxanthin, key antioxidants for eye health.

Research shows that an egg a day is good for us. Their benefits far outweigh any potential negative effects (5 grams of fat) that one 55-gram egg contains.

Containing mostly unsaturated fat, one large egg has only 70 calories and offers 7 grams of protein!

Eggs contain about 12 percent less cholesterol than was previously thought. However, people with high cholesterol should talk to their healthcare provider about egg consumption before consuming one a day.

In the Kitchen Eggs are extremely versatile; in fact, the 100 pleats of a chef’s tall white hat are said to represent the number of egg dishes the chef can make!

Eggs come in different sizes. Large eggs are the most common variety called for in baking recipes. Brown or white, color does not matter when it comes to the nutritional value or quality of eggs. The hue is only an indication of the hen that laid the egg. Generally speaking, white hens lay white eggs and brown hens lay brown eggs.

Store eggs in the fridge where they’ll last for about three weeks. Eggs absorb odors readily, so keep them in their original airtight packaging or a sealed container. Keep them out of the fridge door, where the constant jostling will cause the egg whites to deteriorate.

To determine an egg’s freshness, put it in a bowl of water. If it sinks and lies sideways, it’s fresh. If the wide end points up, it’s a little past its prime but still good for baking. If the egg floats, it is best discarded, as it is old.

When cracking open an egg, do so by gently tapping the center of the egg against a flat, hard surface such as a countertop. Avoid using the edge of a bowl or pan, as bits of shell are more likely to get in the egg.

When using whole eggs for baking or egg whites for whisking, you’ll get better results if the eggs come to room temperature first. Remove eggs from the fridge an hour or so before you need them. If time will not allow for this, place them in warm water for several minutes.

Whisking egg whites requires a few simple rules to achieve the best results: A clean bowl (metal or glass—not plastic or wood); room temperature eggs; an electric whisk that’s started on slow and gradually brought to a higher speed; and a constant turning of the bowl as you whisk.

Enjoy the following deviled egg recipe. Our version’s been lightened up for a healthy, fresh taste. ● SELECTED SOURCES Egg by Blanche Vaughan ($29.99, Harper Design, 2016) • Eggs on Top by Andrea Slonecker ($24.95, Chronicle Books, 2014)

Healthier Deviled Eggs From the TasteforLife test kitchen

6 eggs

Salt

L c plain Greek yogurt

1 to 2 tsp yellow mustard

25 min prep time

+1 hr chill time makes 12 deviled eggs

1 to 2 tsp white vinegar Paprika, sliced olives, sliced avocado, chopped chives for garnish

1. Bring a pot with 3 inches of water in it to a rapid and rolling boil. Add a few pinches of salt. Reduce heat to medium. Once the rapidly boiling water has reduced to gentle bubbles, carefully lower eggs into water using a slotted spoon. Set a timer for 13 minutes. Be sure water stays at a gentle simmer, adjusting heat higher or lower as needed.

2. After timer goes off, immediately lift eggs from water and transfer them to a bowl filled with ice water to stop the cooking. Once eggs are cool enough to handle, gently peel away their shells.

3. Slice eggs in half lengthwise. Using a small spoon, gently remove yolks and place them in a medium bowl. Using a fork, mash yolks with yogurt, mustard, vinegar, and salt to taste.

4. Spoon yolk mixture back into egg white halves. Garnish each egg half with a sprinkling of paprika. Chill for 1 hour before serving.

Per serving (2 deviled egg halves): 77 Calories, 7 g Protein, 1 g Carbohydrates, 5 g Total fat (2 g sat), 145 mg Sodium, H Vitamin B2 (riboflavin), Phosphorus

Kitchen Notes: Plain Greek yogurt takes the place of mayonnaise in these better-for-you deviled eggs. Add the greater amounts of vinegar and mustard for more tang. The technique of simmering instead of boiling the eggs keeps the whites tender. It also yields eggs that are very easy to peel.

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4/9/18 3:12 PM

Spring Panzanella with Artichokes, Asparagus, Peas, and Lemon Dill Vinaigrette

[ market gourmet ] Spring Veggies

From Power Plates by Gena Hamshaw ($24.99, Ten Speed Press, 2018)

SALAD

1 bunch asparagus, trimmed and cut into 1-inch pieces

1 c fresh or frozen green peas

4 to 5 c firmly packed mesclun or baby arugula

30 min prep time serves 4

1 (6 oz) jar marinated artichoke hearts, drained and chopped

1K c cooked chickpeas, or 1 (15 oz) can, drained and rinsed

4 slices whole-grain bread, preferably whole-wheat sourdough, toasted and cubed

VINAIGRETTE

5 Tbsp olive oil

2 heaping Tbsp finely chopped fresh dill, or 2 tsp dried dill weed

1 scant tsp Dijon mustard

2 Tbsp freshly squeezed lemon juice

N tsp salt

Freshly ground black pepper

1. To make salad, bring a medium pot of water to a boil. Add asparagus and blanch for 2 to 3 minutes (less if spears are very thin), until just tender. Add peas and blanch for 1 to 2 minutes, until peas are bright green.

Drain immediately.

2. Put mesclun, artichoke hearts, chickpeas, and bread cubes in a large bowl.

3. To make vinaigrette, combine all ingredients in a small bowl or measuring cup and whisk until evenly blended.

4. Pat asparagus and peas dry with a Panzanella is an Italian bread-based salad.

This version is full of contrast: Rustic pieces of toasted bread meet spring greens and sweet peas.

It’s an easy salad to throw together and enjoy for an impromptu lunch. The dressing is a vinaigrette © 2018 ASHLEY McLAUGHLIN

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enhanced with dill for a fresh touch.

paper towel and add to greens. Toss gently, pour in dressing, and toss again until well combined. Taste and adjust seasonings if desired. Serve right away.

Per serving: 586 Calories, 25 g Protein, 75 g Carbohydrates, 17 g Fiber, 23 g Total fat (3 g sat), 376 mg Sodium, HHHHH Vitamin C, K, Phosphorus, HHHH Vitamin B1 (thiamine), Iron, HHH Vitamin B6, Magnesium, Potassium, HH Vitamin B2 (riboflavin), B3 (niacin), E, Calcium, Zinc

2018

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4/2/18 1:53 PM

DROP PAGE - FINAL PDF CHANGE LOT TO 305

[ nature’s Rx ] Pain

BY TASTE FOR LIFE STAFF

headache, be gone! say goodbye to pain

If you often get headaches, you’re in good company.

As many as 45 million Americans get headaches regularly.

Headaches have many causes, including stress, dehydration, depression, anxiety, lack of sleep, skipped meals, caffeine withdrawal, and alcohol. Some people find that certain foods—including chocolate, red wine, and aged cheese—can trigger headaches.

There are three main types of headaches: tension, migraine, and cluster. Tension headaches are the most common.

How do you know if you have a tension headache? The pain, generally caused by tight neck muscles, typically occurs on the sides of and across the forehead. Find relief by placing a hot compress on the forehead. You can also use menthol-containing creams or oils on the temples, the forehead, and the sides of the neck. Adding 1 to 2 cups of Epsom salts to a hot bath may also be helpful.

“Occasionally, tension headaches are felt at the base of the skull, on the top of the head, and/or behind the eyes. For these headaches, the pain is often coming from the muscles where they attach to the base of the skull at the top of the back of your neck. If you push on those muscles where they attach at the base of the skull during a headache, they will be very tender and can make the headache better or worse,” explains Jacob Teitelbaum, MD, author of the popular iPhone app, “Cures A-Z.” “When the pain is reproduced by pushing on the area, you know that these muscles are part of the source of that headache. If this is the case, use heat and pain creams over those tender areas,” he adds.

Supplements, including magnesium, B vitamins, curcumin, and fish oil, may also help ease headache pain. ●

SELECTED SOURCES “Headache,” University of Maryland Medical Center, www.umm.edu, 1/5/16 • “Headache,” www.MedlinePlus.gov

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[ fix it fast ] Cauliflower Rice with Zucchini, Parmesan Cheese, and Basil From the TasteforLife test kitchen

2 Tbsp olive oil

1 (12 oz) package frozen cauliflower rice

2 garlic cloves, minced

1 zucchini, grated and squeezed of excess moisture

L c low-sodium chicken broth

2 Tbsp lemon juice

30 min prep time serves 4

Salt and freshly ground black pepper

1 c shredded Parmesan cheese

K c sliced fresh basil

1. Heat oil in a large sauté pan set over medium heat. Add frozen cauliflower and, using a large spoon to break it apart, sauté until cauliflower appears slightly translucent and becomes tender, approximately 10 minutes.

2. Add garlic, zucchini, and broth to pan and cook for 5 minutes.

3. Remove pan from heat. Stir in lemon juice and season to taste with salt and pepper. Gently stir cheese and basil into cauliflower mixture. Serve immediately.

Kitchen Note: Cauliflower rice is finely chopped cauliflower florets. Similar to couscous in texture, it’s a great replacement for rice and works well in low-carb, Paleo, and gluten-free dishes. It can be found packaged in the frozen foods aisle. This dish tastes just like risotto, but with cauliflower standing in for Arborio rice it’s a healthier side dish.

Per serving: 208 Calories, 13 g Protein, 8 g Carbohydrates, 2 g Fiber, 15 g Total fat (6 g sat), 467 mg Sodium, HHHHH Vitamin C, HHHH Vitamin K, HHH Calcium, H Vitamin B2 (riboflavin), B6, Potassium

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