Easy Weeknight
Fajitas!
Stay Safe in the Sun Strengthen Bones
COMPLIMENTARY
MAY 2019
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Edition of Taste for Life
®
Gluten-Free Recipes
4/2/19 1:42 PM
[ healthy pick ] Strawberries
Nutrition Facts Serving Size 1 cup, raw, whole
Amount Per Serving
46
Calories Protein
0.96 g
Fat
0.43 g
Carbohydrates
11 g
Fiber
2.9 g
NUTRIENTS: Vitamins A, C, folate, calcium, magnesium, and phosphorus
strawberries Did You Know? Strawberries, despite their name, are not berries. The red flesh produced by the plant is a false fruit. It is the straw-colored “seeds” that are the fruiting part of the plant, and each one contains a real seed. On average, each strawberry has about 200 seeds. Americans love strawberries for their sweetness, but they’re also packed with key nutrients, such as vitamin C and folate. ● SELECTED SOURCES “Basic Report 09316, Strawberries, Raw,” National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov, 4/18 • The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006)
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[ may contents ]
6
14
22
keep bones strong Key nutrients to protect bone health
healthy living
recipes you’ll love
6 health front
5 market gourmet
Eat fiber to lower disease risk • Avocados top list of clean foods • Black tea linked to weight loss • More
18 healthy family Get the latest on celiac disease.
20 quick tips
Spring Potato Salad, yum!
12 cinco de mayo Honor this historic day with Mexican-inspired dishes.
26 let’s get cooking Learn the tips and tricks of gluten-free baking.
Ten easy ways to protect yourself from the sun.
Products advertised or mentioned in this magazine may not be available in all locations.
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CHIEF CONTENT OFFICER AND STRATEGIST
Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS
EVENTS CALENDAR
Lisa Fabian, Rich Wallace ASSISTANT EDITOR
Kelli Ann Wilson ART DIRECTOR
NOURISH THURSDAY DEMOS
ALL STORES (check with your store FoodE Expert for times) MAY 2 & 9 Almond Crusted Chicken Fingers, recipe on page 17
Michelle Knapp GRAPHIC DESIGNER
Ronna Rajaniemi CUSTOM GRAPHICS MANAGER
Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR
Amy Pierce
MAY 16, 23 & 30 Broccoli Tots, recipe on page 17
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FALL IN LOVE WITH FEELING GREAT Our Nourish Program lives throughout our Lunds & Byerlys stores. It’s not a diet, but rather a lifestyle that revolves around eating pure, nutrient-dense foods. Nourish is designed to provide you with education, inspiration and support to help you make thoughtful food choices, explore new tastes and find balance. As you walk through our stores, look for signs highlighting foods and products that fit within the Nourish lifestyle. For for information, visit lundsandbyerlys.com/nourish
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Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER
KIDS COOK FOR MOTHER’S DAY by Bea James
T. James Connell CREATIVE AND SALES OFFICES
Incorporating children in the kitchen and teaching them how to cook is beneficial for you and your child. Mother’s Day is when many of us plant our summer gardens and inviting children into gardening is a great way to teach them about the fruits of their labor. Check out this article and our kid-friendly recipes on pages 16–17.
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MAY STAFF PICK! La Tourangelle — NEW Salad Dressings!
149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.
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Two NEW flavors to try!
Cinnamon Almond Butter & Maple Cashew Butter M A Y 2 0 1 9
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
[ market gourmet ] Recipe
Spring Potato Salad From the TasteforLife test kitchen
2 lb red- or white-skinned potatoes, chopped into approximately 1-inch chunks
O c low-fat mayonnaise
1 Tbsp apple cider vinegar
2 tsp sugar
1 tsp Dijon mustard
Salt and freshly ground black pepper
1 c thinly sliced radishes
35 min prep time
+1 hr chill time serves 6
3 hard-boiled eggs, chopped
V c chopped fresh dill
1. Place chopped potatoes in a large pot and cover with water. Bring to a boil. Reduce heat to medium and cook for 15 to 18 minutes, or until potatoes are tender when pierced with a fork. Drain potatoes and set aside to cool. 2. Combine mayonnaise, vinegar, sugar, mustard, and salt and pepper to taste in a small bowl. Gently stir mixture in to cooled potatoes.
3. Add radishes and eggs to potatoes, tossing gently to mix.
4. Transfer salad to fridge and chill for at least 1 hour.
5. Garnish with dill and serve. Per serving: 358 Calories, 6 g Protein, 29 g Carbohydrates, 4 g Fiber, 25 g Total fat (4 g sat), 411 mg Sodium, HHH Vitamin B6, C, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Phosphorus, Potassium
Kitchen Note: You can peel the potatoes ahead of boiling if you wish, or leave them unpeeled.
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[ health front ]
NEWS THAT’S GOOD FOR YOU
clean eating lists
The Environmental Working Group is a respected watchdog organization for foods, cosmetics, sunscreens, and other products. Its Dirty Dozen and Clean Fifteen guides to pesticides in produce are highly anticipated each year. The group recommends buying organic versions of the Dirty Dozen when possible, while conventionally grown versions of the Clean Fifteen are deemed fine. Strawberries are No.1 in this year’s Dirty Dozen, followed by spinach, kale, nectarines, and apples. Grapes, peaches, cherries, pears, tomatoes, celery, and potatoes round out the list. The Clean Fifteen list is led by avocados, with sweet corn, pineapples, frozen sweet peas, and onions in the top five. Papayas, eggplants, asparagus, kiwi fruit, cabbages, cauliflower, cantaloupes, broccoli, mushrooms, and honeydew melons complete the list. SOURCE Environmental Working Group, www.EWG.org
focus on fiber
High-fiber foods were linked to lower cholesterol, blood pressure, and body weight in a new analysis of more than 200 studies. Researchers also determined that people who eat the most fiber have lower rates of heart disease, stroke, diabetes, and colorectal cancer. Whole grains, beans, seeds, and many fruits and vegetables are high in fiber (and other important nutrients). Eating 25 to 30 grams (g) of fiber per day appears to contribute to good health. A cup of raspberries provides about 8 g; a cup of green peas offers 9 g; an apple with skin contains 4 or 5 g; and a slice of rye bread provides 2 g. SELECTED SOURCES “Nutrition and healthy eating,” www.MayoClinic.org, 11/17/18 • “Wellness made easy,” University of California, Berkeley, Wellness Letter, 4/19
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choosing yogurt
The yogurt section offers a wide variety of healthy choices. Most yogurts are rich in probiotic bacteria, protein, B vitamins, calcium, and other nutrients. But which are the best for us? “The first criterion should be the amount of added sugar,” said Alice H. Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at Tufts University’s Jean Mayer USDA Human Nutrition Research Center. “The best option is to choose plain, unflavored yogurt and customize it to your personal preferences by adding fresh, frozen, or dried fruit and/or flavorings such as vanilla and cinnamon.” SOURCE “Ask Tufts experts,” Tufts University Health & Nutrition Letter, 4/19
tea may aid weight loss
Black tea may contribute to weight loss and other health benefits, according to researchers at UCLA. Substances in the tea appear to alter bacteria in the gut, which in turn can have a positive effect on energy metabolism. Extracts from the tea led to fewer bacteria associated with obesity and more that are linked to lean body mass. Previous studies have found similar benefits from green tea. SOURCE “Black tea may help with weight loss,” Healthy Years, UCLA Health, 2018
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BY LISA FABIAN
Cinco de Mayo remembering Mexican history
Cinco de Mayo is Sunday, May 5. The day commemorates the Battle of Puebla, when Mexican forces defeated a French military invasion on May 5, 1862. Although Cinco de Mayo is celebrated more in the US, the day is honored in Puebla where the battle took place. Honor this historical date with some of the Mexican-inspired cuisine featured here.
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Fajitas de Pollo
(Chicken marinated with onions and peppers) From A Taste of Latin America by Patricia Cartin ($19.99, an Imagine Book published by Charlesbridge, 2017)
30 min prep time
4 Tbsp vegetable oil, divided
2 Tbsp lemon juice
3 cloves garlic, finely chopped
K tsp oregano
K tsp crushed red pepper flakes
Salt
3 boneless, skinless chicken breasts, cut into chunks
marinate time
2 onions, thinly sliced
serves 4
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
+2 hrs
1 green bell pepper, thinly sliced
4 tortillas
Fresh cilantro, finely chopped
1. In a bowl, add 2 tablespoons of the oil, the lemon juice, garlic, oregano, red pepper flakes, and N teaspoon of salt. 2. Toss chicken pieces in oil-lemon juice mixture. Cover and refrigerate for 2 to 4 hours.
3. In a large skillet over medium heat, sautĂŠ onion and bell peppers in remaining 2 tablespoons of oil until tender, about 5 to 7 minutes. Remove from skillet and set aside. 4. Add marinated chicken to same skillet. Cook chicken on medium-high heat for about 8 minutes, or until tender. Add onion and pepper mixture back to pan. Serve immediately with warm tortillas on side. Garnish with cilantro. Per serving: 661 Calories, 54 g Protein, 53 g Carbohydrates, 5 g Fiber, 25 g Total fat (3 g sat), 734 mg Sodium, HHHHH Vitamin B1 (thiamine), B3 (niacin), B6, C, Folate, Phosphorus, HHHH Vitamin B2 (riboflavin), HHH Vitamin E, HH Iron, Magnesium, Potassium, Zinc, H Vitamin B12, D, K
Kitchen Note: The base of this dish is marinated meat, which is then cooked like a stir-fry. Chicken fajitas are usually served on a cast-iron pan with warm tortillas and pico de gallo sauce on the side. To heat the tortillas, choose from one of the following methods. 1. Cast iron or skillet method: Place the tortillas one by one in a dry pan set over medium-high heat. They will puff up, soften, and toast. Flip to heat both sides. 2. Oven method: Wrap 6 to 8 tortillas in foil and place in a preheated 350° oven for 15 to 20 minutes. 3. BBQ method: Place each tortilla on the grates above cooled coals for just a few seconds per side. Flip by using tongs. This method adds exceptional flavor. M A Y 2 0 1 9  13
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continued from page 13
35 min prep time serves 6
Huevos Rancheros
(Mexican-style eggs) From A Taste of Latin America by Patricia Cartin ($19.99, an Imagine Book published by Charlesbridge, 2017)
Vegetable oil
1 onion, finely chopped
3 garlic cloves, finely chopped
1 jalapeño pepper, finely chopped
6 corn tortillas
4 tomatoes, chopped
1 (14K oz) can tomato sauce
1 tsp hot sauce
Salt and pepper, to taste
6 eggs
K c white (queso fresco) cheese, crumbled
N c fresh cilantro, finely chopped
1. In a large skillet, heat some oil. Sauté onion, garlic, and jalapeño pepper until soft, about 5 to 7 minutes. 2. While onion, garlic, and jalapeño pepper are cooking, add additional oil to a separate skillet and heat. Add tortillas, one by one, to skillet, toasting about 3 seconds per side. Remove and set aside.
3. Stir fresh tomatoes and tomato
© ISTETIANA/SHUTTERSTOCK
Avocado-Tomatillo Sauce From The Essential Mexican Instant Pot Cookbook by Deborah Schneider ($19.99, Ten Speed Press, 2018)
1 ripe avocado, halved, pitted, and peeled
2 tomatillos, husked and roughly chopped
1N c diced white onion
K serrano chili, stemmed
1 Tbsp water
K tsp kosher salt
10 min prep time
makes about 1 cup
Leaves from 2 sprigs cilantro, chopped (optional)
1. In a food processor, combine avocado, tomatillos, onion, serrano chili, water, and salt. Pulse until fairly smooth, about 10 pulses, scraping down bowl as needed. 2. Add cilantro (if using), and then pulse a couple of times to combine. Transfer to a bowl. Taste and adjust seasoning with salt if needed. The salsa will keep well for 24 hours, covered and refrigerated. Per serving (serves 4): 90 Calories, 1 g Protein, 6 g Carbohydrates, 4 g Fiber, 8 g Total fat (1 g sat), 194 mg Sodium, H Vitamin B6, C, K, Folate
Kitchen Note: Every taco stand offers some variation on this simple salsa, which is not gua-
sauce into skillet with vegetables. Bring to boil. Reduce heat to medium-low and season with hot sauce, salt, and pepper. If needed, add 2 to 3 tablespoons water.
4. Break eggs, one by one, over tomatovegetable sauce. Cover and simmer over low heat until eggs are done, about 5 minutes for sunny-side-up.
5. Serve over fried tortillas and garnish with cheese crumbs and chopped cilantro. Per serving: 208 Calories, 11 g Protein, 21 g Carbohydrates, 4 g Fiber, 10 g Total fat (3 g sat), 596 mg Sodium, HHH Phosphorus, HH Vitamin B2 (riboflavin), B6, B12, C, H Vitamin A, B3 (niacin), E, K, Calcium, Folate, Iron, Magnesium, Potassium, Zinc
Kitchen Note: Huevos Rancheros is a very popular dish for breakfast, but it’s especially good for a weekend brunch. Gently pan-fry corn tortillas in a separate skillet to crisp them up before serving. Serve eggs over-easy or sunnyside-up, depending on your preference.
camole, but is a way to add some creaminess and moisture to a taco. It is essential on anything grilled, such as chicken or carne asada, and is often served with carnitas and al pasto tacos.
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Mexi Chilli Bowl
© NIKOLE RAMSAY
From Whole by Natural Harry by Harriet Birrell ($35, Hardie Grant, 2019)
FOR THE CHILLI
1 onion, diced
3 garlic cloves, minced
2 red bell peppers, diced
1. Heat a large saucepan on low. Lightly sauté onion, garlic, and bell peppers.
1 (approximately 13 oz) can diced tomatoes
1 (approximately 10 oz) can brown lentils, drained and rinsed
1 (approximately 9 oz) can kidney beans, drained and rinsed
1 red chilli, diced
2 tsp smoked paprika
2 tsp ground cumin
K tsp salt 2 handfuls corn tortilla chips
K c Fresh Salsa (recipe follows)
1 avocado, sliced
N c cilantro leaves
Kitchen Note: This yummy chilli bowl always hits the spot when you feel like a tasty meal in a hurry. The chilli freezes really well in portions, making it an ideal recipe for your Sunday food prep. Use leftovers to top baked sweet potato, or to have with tacos, rice, or salad.
Handful watercress or sprouts
3. Spoon into serving bowls and serve with chips, salsa, avocado, cilantro, watercress or sprouts, and a wedge of lime. Per serving: 682 Calories, 39 g Protein, 118 g Carbohydrates, 33 g Fiber, 11 g Total fat (2 g sat), 568 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, Iron, Folate, Phosphorus, Potassium, HHHH Vitamin B2 (riboflavin), B3 (niacin), K, Magnesium, Zinc, HH Vitamin A, E, H Calcium
FOR THE BOWL
2. Add all other Chilli ingredients and stir well. Simmer for 30 minutes or until cooked through.
5 min
prep time makes 1K cups
1 lime, quartered
35 min
Fresh Salsa
prep time serves 4
From Whole by Natural Harry by Harriet Birrell ($35, Hardie Grant, 2019)
8 oz cherry tomatoes
1 red bell pepper
L red onion
1 Tbsp cilantro leaves
1 Tbsp coconut aminos*
Juice of 1 small lime
1. Finely dice tomatoes, bell pepper, and onion. Chop cilantro. 2. Add all salsa ingredients to a bowl and stir well.
3. Serve immediately or store in an airtight container in the fridge. Per serving (serves 4): 33 Calories, 1 g Protein, 8 g Carbohydrates, 2 g Fiber, 73 mg Sodium, HHHHH Vitamin C, H Vitamin B6
*Coconut aminos is a savory seasoning sauce made from sea salt and the fermented sap of coconut palm. If you can’t find it, substitute light soy sauce. (The salsa will not be gluten free if you use soy sauce.)
Kitchen Note: The quality of the
© NIKOLE RAMSAY
tomatoes you use for this salsa will make all the difference. Add this fresh, yummy salsa to any Mexicanstyle dish you make. M A Y 2 0 1 9 15
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4/2/19 4:15 PM
Let the Kids Cook By Bea James
Teaching our kids to cook is such a rewarding experience for them and us. While they will learn that ever-so-important skill of feeding themselves, you will benefit from all that comes with another cook in the house. And I can’t think of a better time to start teaching them to cook than Mother’s Day. That means we need to let them in the kitchen. With young children, that early investment pays off — eventually. Older children may not be grateful now, but the time will come when they need to put food on the table, and it will help for them to know you boil the water before you dump in the pasta, or you heat the pan with butter before you pour in the eggs to make an omelet. Start now and you may reap the benefit of a child who can take over dinner once a month and then eventually once a week. For better or worse, you will get to know your children more deeply when you cook with them. For better, you will share recipes, techniques and stories that you learned at the hands of your family. For worse, you will grit your teeth, sigh and probably lose your patience when they accidentally spill flour, followed by buttermilk, then splat — an egg — all over the kitchen floor. But they will love you anyway and teach you — the one who’s supposed to be the grown-up — about unconditional love and forgiveness. Plus, these are the memories they will remember and 16
adore you for because kids just want to be with you, doing something, anything. I’m sharing some fun recipes to make with your kids for Mother’s Day. These are recipes that kids love to cook as much as they love to eat. When kids enjoy the food they eat, they are more likely to get excited about the task of cooking. These recipes are meant to be made with an adult, so for Mother’s Day I’m volunteering dad to roll up his sleeves, pour mom a glass of wine or cup of tea, and get cooking for mom with the next generation. Dads that are reading this, you know what to do. Moms…pass this article over to dad.
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Broccoli Tots A healthier low carb take on a beloved classic.
20 min
prep time (doesn’t include cooking time) makes
24 tots
Almond Crusted Chicken Fingers
with L&B Farrout Broccoli Deli Salad A delicious and easy kid friendly meal that’s a healthier version of the typical fried chicken fingers. These can also be made ahead, chilled and used for school lunches, or try it out for breakfast instead of bacon!
INGREDIENTS:
TO PREPARE:
2 cups broccoli frozen flowerets, preferably organic N cup yellow onion 1 large organic egg K cup sharp cheddar cheese M cup Panko bread crumbs (can substitute gluten free bread crumbs) 2 tablespoons chopped fresh Italian herbs (basil, oregano, rosemary) K teaspoon sea salt K teaspoon pepper 1 tablespoon olive oil
Preheat oven to 400.
INGREDIENTS:
TO PREPARE:
1V cup almond flour 1 large organic egg 3 tablespoons water 3 tablespoons (divided) olive oil 18 ounce organic boneless/skinless chicken breast, cut into 1 inch strips (3 breasts) 2 cups L&B Farrout Broccoli Kale Deli Salad
Place almond flour in an 8 x 8 cake pan. Set aside. In medium bowl add egg and water and whisk to combine.
30 min prep time serves 6
Blanch broccoli in boiling water for 1-2 minutes, just to soften and brighten. Drain well and cool slightly. In food processor pulse broccoli to mince, then transfer to a larger bowl. Pulse onion in processor to mince and add to bowl with broccoli. Add next 6 ingredients and mix well. Brush large sheet pan with olive oil. Gather 2-3 tablespoons of the tot mixture and shape into a tot. Place on sheet pan. Bake until golden and crispy on one side, or about 10-12 minutes, then flip tots and bake another 10-12 minutes. Pair with organic ranch dressing or organic catsup.
Heat half of the olive oil over medium heat in large nonstick skillet. Take half of the chicken strips and one at a time dunk them in the egg batter, then in the almond flour mixture. Place each strip in the preheated skillet. Repeat until pan is full. Sauté until golden on each side, about 3-4 minutes, then using tongs repeat on other side. Remove from pan and let cool on paper towel. Wipe sauté pan out with paper towel removing any particles of food. Repeat process with remaining chicken strips. Divide chicken strips into 6 servings. Portion L cup of Farrout Broccoli Kale Salad onto each plate.
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[ healthy family ]
BY LISA FABIAN
celiac disease get the latest on this underdiagnosed but growing disease
It can seem like the end of carefree eating after a diagnosis of celiac disease. While it will be a challenge, following a gluten-free diet is essential to staying healthy. The Problem wth Gluten Gluten is a protein found in wheat, barley, rye, and triticale. When a person with celiac disease ingests gluten, the immune system overreacts, seeing gluten as a foreign invader. The immune system mounts an attack that damages the villi that line the wall of the small intestines. Until gluten is permanently and completely removed from the diet, the intestines will continue to be affected. Other systems in the body can experience trouble as well (skin, bones, brain). Symptoms may include malabsorption of nutrients, anemia, bloating, brain fog, skin rashes, and diarrhea. Autoimmune disorders such as rheumatoid arthritis, Type 1 diabetes, and thyroid disease are linked to celiac disease. In recent years, there’s been an increase in those diagnosed. It’s estimated that nearly 1 out of 100 people have this autoimmune disorder. A blood test that looks for celiac markers followed by an intestinal biopsy that looks for damage to the villi are currently used to diagnose the disease.
Avoidance Is Key Bread, baked goods, cereals, crackers, and pasta are common sources of the gluten protein. But it can also hide in items one would not expect (soy sauce, barbecue sauce, salad dressings, candies, medicines, and vitamins). Fortunately, fruits, vegetables, meat, nuts, seeds, eggs, and seafood are naturally gluten free. There are also many gluten-free grains to enjoy, such as quinoa, rice, amaranth, millet, buckwheat, and teff. Oats are technically gluten free, but because of the way most commercial oats are processed and stored, they may contain traces of gluten. If you have celiac disease, consume only oats that are labeled gluten free. Be aware that some people with the disease cannot tolerate oats. SELECTED SOURCES “Celiac disease 101: What is celiac disease?” American Gastroenterological Association, www.gastro.org, 9/17 • “Gluten-free 101: What you need to know,” 1/31/16; “New testing option possible for celiac disease sufferers,” 1/15/18, Celiac Disease Foundation, www.celiac.org • “Gluten-free diet” by Mayo Clinic Staff, www.MayoClinic.org, 2019 • “Inside the race for a celiac disease treatment” by Lisa Fitterman, www.AllergicLiving.com, 3/14/18 • Looking for an off switch for celiac disease,” www.ScienceDaily.com, 2/23/18
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“Stay away from any product that lists ‘no gluten-containing ingredients.’ Manufacturers use this wording when they do not test for the presence of gluten in their items. ”
Be a Savvy Shopper
Damage Control
When shopping for packaged food, carefully read labels. Check for gluten-containing ingredients, and avoid the following: wheat, barley, rye, malt, malt flavoring, malt extract, malt vinegar, brewer’s yeast, wheat starch, or dextrin (wheat). Stay away from any product that lists “no glutencontaining ingredients.” Manufacturers use this wording when they do not test for the presence of gluten in their items. Although there may be no gluten in the item, cross-contamination with other ingredients or products may have occurred during production. Avoid products that state they were “made on shared equipment” or “may contain” gluten. Instead, select grain-based products labeled “gluten free.” Before dining out, call the restaurant and check to see if they have gluten-free menu items. If they don’t offer anything or don’t seem helpful, find another establishment to patronize. Keep a supply of gluten-free snacks on you at all times in case you’re in a situation where there’s nothing safe to eat. And if you’re unsure if something is gluten free or not, stay away from it. It’s not worth the risk.
Currently the only treatment for celiac disease is lifelong avoidance of gluten. Accidentally consuming even ⅛ of 1 teaspoon of a gluten-containing item can cause intestinal damage in most of those with celiac disease. Mayo Clinic researchers have revealed that up to 70 percent of celiac patients following a gluten-free diet continue to have symptoms from low-level gluten contamination. Some may have intestinal damage that will not heal, no matter how careful they are. Joseph Murray, MD, a gastroenterologist and celiac expert at Minnesota’s Mayo Clinic says treatments for celiac disease won’t be coming anytime soon, unfortunately. “It’s not going to be tomorrow or even next year,” he cautioned in an interview with Allergic Living. “But I hope we’ll see a different, expanded treatment landscape about five years down the road . . . there should be at least one, maybe two, that are aimed at making life easier for people with celiac disease.” ●
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[ quick tips ]
BY TASTE FOR LIFE STAFF
stay safe this summer protect yourself from the sun
Did you know that almost half of Americans who live to age 65 will experience skin cancer at least once? It makes sense to do everything you can to stay safe in the sun. Here are 10 tips!
1. Use sunscreen every day, even if it is cloudy. 2. Choose sunscreens labeled “broad-spectrum,” which indicates protection against UVA and UVB rays, both of which can cause skin cancer. 3. Mineral sunscreens containing zinc oxide or titanium dioxide are great at deflecting UV rays. 4. Don’t use sunscreens and lip blocks with added vitamin A, called retinyl palmitate. This ingredient has been linked to a higher risk of skin cancer. 5. Select an SPF (sun protection factor) of 15 or higher. If you plan to spend a significant amount of time outdoors, choose SPF 30 or higher. 6. Apply sunscreen 30 minutes before going out in the sun. Use about two tablespoons of product for the entire body, and reapply every two hours, more often if you’ve been swimming or sweating. 7. Stay in the shade between 10 a.m. and 4 p.m. 8. Wear a wide-brimmed hat and choose wraparound sunglasses. 9. UV radiation can get through car and office windows, so apply sunscreen accordingly. 10. When, despite your best efforts, a day outdoors leaves you with a burn, try aloe vera gel for relief. SELECTED SOURCES “Best sunscreen: Understand sunscreen options,” www.MayoClinic.org • “Skin cancer facts & statistics,” Skin Cancer Foundation, www.SkinCancer.org • “What does SPF stand for?” www.ConsumerReports.org, 5/15/15
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Reef-Safe Sunscreens The sale of sunscreens containing environmentally problematic chemicals is being banned in both Hawaii and Key West, FL, beginning January 1, 2021. The sunscreen chemicals oxybenzone and octinoxate have been linked to coral reef damage. According to the US Geological Survey, America’s coral reefs are “dying at alarming rates.” Researchers estimate that 14,000 tons of sunscreen wash into the ocean annually, damaging the coral reefs in different ways. Oxybenzone kills baby coral. Octinoxate awakens coral viruses that sicken the coral, which then expel their symbiotic algae. Without that protection, the coral bleaches out and often dies. Craig Downs, executive director of the nonprofit Haereticus Environmental Laboratory, says that sometimes simply using cover-ups or clothes with UPF (ultraviolet protection factor) can provide protection from the sun and reduce the amount of sunscreen ending up in the ocean. While you still need to use sunscreen on exposed skin, you need far less product than if you remained in a bathing suit all day. ●
“Sometimes simply using cover-ups or clothes with UPF can provide protection from the sun and reduce the amount of sunscreen ending up in the ocean.”
SELECTED SOURCES “Hawaii passes bill banning sunscreen that can harm coral reefs” by Elaine Glusac, www.NYTimes.com, 5/3/18 • “Many common sunscreens may harm coral. Here’s what to use instead” by April Fulton, www.NPR.org, 7/2/18 • “The truth about ‘reef safe’ sunscreen” by Julia Calderone, www.ConsumerReports.org, 2/7/19 • “’We have one reef’: Key West bans popular sunscreens to help keep coral alive” by Lindsey Bever, www.WashingtonPost.com, 2/6/19
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BY VICTORIA DOLBY TOEWS, MPH
keep bones strong what you eat matters
Think of your bones as a bank account for calcium and other minerals: These minerals build up in density during childhood and through the teen years. Your bones reach peak bone mass density around age 30. Then, the decline generally starts, which can—for many adults— end in a broken bone caused by osteoporosis.
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Osteoporosis does not develop overnight. This disease is known as the “silent thief” because it weakens your bones without outward signs— until a bone breaks. Eight out of every ten people with thinning bones are female. Asian and Caucasian women are more likely than women from other ethnic backgrounds to develop osteporosis.
The Key 3 What can you do to protect bone health? Focus on three nutrients. First is calcium. Adequate calcium intake guards against fracture risk. There’s no need to exceed recommended calcium amounts, which are 1,000 milligrams (mg) per day (through a combination of dietary
and supplement sources) if you are 50 or younger and 1,200 mg per day for women 51 or older. Excessive calcium (for example, double these numbers) can pose risks for kidney and heart health. But don’t be scared off about calcium: Most people fall short rather than having too much. Many people need calcium supplements to make up for shortfalls in their diets. It’s especially key for post-menopausal women to keep up with calcium intake. Second in the bone health superstar line up: Vitamin D. This vitamin plays a huge role in bone health. Take extra vitamin D, since it helps your body absorb calcium. Aim for 600 IU daily. Calcium and vitamin D work in tandem to create break-resistant bones. Large studies document the benefit from supplementing with calcium plus vitamin D to reduce fracture risk in middle-aged and older adults. Finally, consider the bone support provided by omega 3 essential fatty acids. Emerging research documents a promising protective effect of omega 3s on bone health, particularly in post-menopausal women. Salmon, sardines, and anchovies are good sources of omega 3s.
Tips for Strong Bones If you want to maintain dense, fracture-resistant bones, try the following ideas: ♦ Eat calcium-rich foods, such as almonds, dairy products, leafy green vegetables (such as collards,
kale, and parsley), sea vegetables (such as kelp), broccoli, and tofu. ♦ Include weight-bearing exercise (such as walking, jogging, aerobics, dancing, or stair climbing) in your fitness routine to slow the loss of bone mass. ♦ Don’t drink alcohol excessively— no more than one drink a day for women and no more than two drinks per day for men. ♦ Skip the saltshaker. ♦ Avoid smoking. ♦ Avoid soft drinks that contain phosphoric acid. ● Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012). SELECTED SOURCES “Bone remodeling: A tissue-level process emerging from cell-level molecular algorithms” by C.F. Arias et al., 9/19/18; “Long-chain omega-3 polyunsaturated fatty acid dietary intake is positively associated with bone mineral density in normal and osteopenic Spanish women” by J. Lavado-García et al., 1/5/18, PLOS One • “Calcium and vitamin D: Important at every age,” NIH Osteoporosis and Related Bone Diseases National Resource Center, www.bones.nih.gov • “Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide” by A. Cano et al., Maturitas, 1/18 • “Calcium plus vitamin D supplementation and risk of fractures: An updated meta-analysis from the National Osteoporosis Foundation” by C.M. Weaver et al., Osteoporos Int, 1/16 • “Effects of omega-3 fatty acids on bone turnover markers in postmenopausal women: Systematic review and meta-analysis” by D. Shen et al., Climacteric, 12/17 • “Facts and statistics,” International Osteoporosis Foundation, www.IOFBoneHealth.org • “Osteoporosis prevention and management . . .” by M.S. Christianson and W. Shen, Clin Obstet Gynecol, 12/13
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[ let’s get cooking ]
BY EVA MILOTTE
gluten-free baking tips and tricks in the kitchen
If you’re new to gluten-free baking, you’ve probably discovered that it’s a science completely different from traditional baking. The standard rules no longer apply. But with a little knowhow, you can make treats to be proud of. • Follow a recipe’s instructions carefully. All baking— including gluten free—is a science, and tinkering with a recipe is likely to yield undesired results. • Don’t be alarmed if a batter appears too thin or thick. A mistake many home bakers make is to change the amount of ingredients if something looks off. Resist the temptation and trust the recipe. • Gluten-free grains and starches have a shelf life. Store them in the fridge or freezer to maintain freshness. • Be prepared to use a combination of flours and starches when baking gluten free. While this is more tedious than using one general all-purpose flour, the end product will be better. • Use the right pan for the job. This is the size and style the recipe recommends. Place the pan in the center of a preheated oven for the most even baking. • Gluten-free flours and starches tend to be finer than wheat flour, so they don’t measure as evenly and consistently in the measuring cup. Use a scale to weigh gluten-free ingredients. If this is not an option, carefully spoon gluten-free flours and starches into the cup.
Occasionally shake the measuring cup so the flour settles. Don’t pack the flour in or tap the cup. Scrape away excess flour with a flat edge, such as the back of a butter knife. • Some gluten-free flours and starches can have strong and unique tastes. Mask off-putting flavors by adding extra vanilla extract or ground spices. Cinnamon works well as it has a natural sweetness. • With traditional baking, you are often advised never to overmix a batter. The opposite is true with glutenfree baking. Overmixing a gluten-free batter gives it more structure, so the baked good has a better chew and rise. • Allow gluten-free batter to have some rest time. Let it sit for 30 minutes, covered, before baking. This allows the flours and starches time to soften and absorb liquid. It also helps batters thicken and become less sticky. • Using a timer is crucial when baking gluten free. Don’t rely on visual cues to know when something’s done. Even when they’re cooked through, gluten-free goods can appear underdone, slightly wet inside, and soft to the touch. As these items cool, these issues are often eliminated as the starches set and become firm. • Correct oven temperature is crucial in gluten-free baking. Make sure your oven is accurate by testing it with an oven thermometer. • If a gluten-free batter is too dense, add an extra egg before baking. The end product will be lighter and fluffier. • Let go of expectations. Practice is key when learning anything new, including gluten-free baking. ●
SELECTED SOURCES “Gluten-free baking tips & tricks,” www.BeyondCeliac.org, 2019 • “A guide to gluten-free baking” by Shauna James Ahern, www.GlutenFreeGirl.com, 2019 • “Keys to successful gluten-free baking,” www.AmericasTestKitchen.com, 2019
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Walnut & Raisin Loaf From How to be Gluten Free and Keep Your Friends: Recipes & Tips by Anna Barnett ($19.99, Quadrille, 2019)
5 eggs
3 Tbsp coconut oil, melted
2 Tbsp honey
2K c ground almonds (almond flour)
1 tsp gluten-free baking powder
K tsp ground cinnamon
Sprinkle of sea salt flakes
1 c walnut halves, toasted
K c raisins
50 min prep time serves 6
Butter, to serve, optional
1. Preheat oven to 360Âş. Line a 10-inch loaf pan with parchment paper. 2. Break eggs into a large bowl. Add melted coconut oil and honey, whisking to ensure everything is thoroughly mixed.
3. Add ground almonds, baking powder, cinnamon, and salt. Add toasted walnuts and raisins. Mix together well.
4. Pour mixture into lined loaf pan. Bake for around 30 to 35 minutes or until golden.
5. Remove from oven and allow to cool slightly before turning out of pan. Serve warm, sliced, with butter, if desired. Per serving (without butter): 283 Calories, 10 g Protein, 15 g Carbohydrates, 3 g Fiber, 22 g Total fat (5 g sat), 127 mg Sodium, HHH Phosphorus, H Vitamin B2 (riboflavin)
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[ herbal healers ]
BY KELLI ANN WILSON
2019’s
herb
of the year meet anise hyssop
Anise hyssop, an often-overlooked member of the mint family, has been named the Herb of the Year for 2019 by the International Herb Association (IHA).
Since 1991, IHA has been selecting an herb to feature each year based on its culinary, decorative, or medicinal qualities. Like previous honorees, anise hyssop deserves accolades in all three areas. Read on to learn more about this wonderful herb, a favorite of chefs, gardeners, and herbalists around the world.
Unique Flavor Anise hyssop is most often used as a tea made with either fresh or dried leaves. Iced tea made from the licorice-mint flavored leaves refreshes on hot summer days. Anise hyssop leaves add a bright and unexpected zing to salads, fruit cups, or as a seasoning in a wide variety of dishes. The flowers are also edible.
Flowers and Foliage Anise hyssop, a native of North America, can grow up to four to five feet tall when fully mature. In mid to late summer, its tall stems produce beautiful purple flower spikes that self-seed generously. Plus, it doesn’t run wild in the garden like other members of the mint family!
Medicinal Magic Like other mint-family counterparts, this herb is rich in antioxidants and provides relief from mild digestive ailments. It can ease nausea and vomiting, and it also has antimicrobial properties. Anise hyssop supports digestion, immunity, and the nervous and respiratory systems, as well as helping to reduce inflammation. It has no known contraindications. ●
SELECTED SOURCES “Anise hyssop, Agastache foeniculum” by Susan Mahr, University of Wisconsin-Madison Master Gardener Program, https://WIMasterGardener.org, 9/11/15 • The Complete Herb Book by Jekka McVicar ($29.95, Firefly, 2008) • Grow Your Own Herbal Remedies by Maria Noël Groves ($24.95, Storey, 2019) • “Herb of the Year,” International Herb Association, www.iherb.org
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[ health strategies ]
BY TASTE FOR LIFE STAFF
breast cancer prevention eat well to support breast health Nearly a quarter of a million women are diagnosed with breast cancer annually in the US (men are less susceptible, but some also contract the disease). Although heredity plays a role in whether a woman gets breast cancer, lifestyle is also a contributing factor. Eating a healthy diet is an important step to take in the fight against this disease. Strong evidence indicates that eating a diet rich in a variety of fruit, vegetables, whole grains, and beans can help lower the risk for many cancers. Research also shows that those who consume a lot of olive oil have lower odds of developing breast cancer. There’s active and ongoing research on the foods that can help fight cancer. Consider including the following in your diet:
• Beans, lentils, and other legumes are packed with fiber, which can flush excess estrogen from the body. • Blueberries contain a nutrient called pterostilbene that has been shown to cause cancerous cells to self-destruct. • Broccoli and other cruciferous vegetables such as Brussels sprouts and cauliflower have been shown to reduce inflammation, and they appear to suppress cancer-cell growth.
• Carrots, cantaloupe, tomatoes, and other red and orange fruits and vegetables contain carotenoids that have been linked to a lower risk for breast cancer. • Fatty fish such as salmon, tuna, sardines, and mackerel are a great source of omega-3 fatty acids, which help to reduce inflammation. • Spinach is packed with folate, a B vitamin that appears to lower breast-cancer risk. ●
SELECTED SOURCES “AICR’s foods that fight cancer,” American Institute for Cancer Research, www.aicr.org, 2019 • “Apoptotic and nonapoptotic activities of pterostilbene against cancer” by C. Rong-Jane et al., Int J Mol Sci, 2018 • “Olive oil intake is inversely related to cancer prevalence” by T. Psaltopoulou et al., Lipids Health Dis, 7/30/11
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[ looking good ] Tips
protect your feet how to prevent cracked heels
Meet Emily Splichal, a doctor of podiatric medicine. Functional and regenerative medicine and the role of anti-aging science as it relates to movement longevity is Dr. Splichal’s passion. Question: What causes cracked heels? Dr. Splichal: Abnormally dry skin is common in the feet and heels due to their being under constant pressure from shoes and walking. The heels are more susceptible than other areas of the foot because of the way we walk. Q: Do cracked heels happen most often in winter or in summer? Dr. Splichal: You can see it in both seasons depending on the footwear used. You see it often in sandal season because the heel is continuously exposed to air and there is pressure around the fat pad. Q: Are cracked heels dangerous? Dr. Splichal: Dry heels can be a concern if the skin starts to crack or form fissures. Fissures are breaks in the skin that can allow bacteria to enter and cause an infection. If there’s any concern of an infection, I recommend seeing a podiatrist who can evaluate the foot. 30 M A Y
Q: How can you prevent cracked heels? Dr. Splichal: Exfoliate the heels weekly, and hydrate the skin daily. Q: What are the most effective ingredients in moisturizers? Dr. Splichal: Typically, you want to look for a product that contains urea, lactic acid, or salicylic acid. Q: If cracked heels occur, what are the quickest ways to heal them? Dr. Splichal: If the dry heels also include cracks or fissures, I’d suggest doing a nightly foot wrap under Saran wrap or another occlusion method when sleeping. As with any condition, consistency is the most important thing. This means that the hydration for severely dry/cracked heels needs to be every single night (day) for several weeks. ●
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