Lunds May 2020

women’s health:

heart your health See page 16

Ideas to get you moving Do you have celiac disease?

with white bean salsa Recipe on page 17

COMPLIMENTARY

MAY 2020

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Edition of Taste for Life

®

Healthy Mediterranean cuisine

Hot Brown Rice Cakes

4/9/20 3:16 PM

[ healthy pick ] Kale

For recipes and articles about kale, visit tasteforlife.com/kale

kale A member of the cruciferous vegetable family, kale is a cousin of broccoli, Brussels sprouts, cabbage, and cauliflower. Although it’s not a new vegetable —it fed both humans and animals way back in the Middle Ages— kale has exploded in popularity recently.

With just 33 calories, 7 grams of carbohydrate, and lots of fiber per one cup serving, kale packs a powerful nutritional punch, especially for those looking to lose weight or who need to keep their blood sugar in check.

Among its many health benefits, kale may help to lower inflammation and the risk of certain types of cancer. Kale is rich in many important vitamins and minerals including A, C, K, folate, calcium, phosphorus, potassium, and zinc. It’s also a great source of lutein and zeaxanthin, nutrients that help protect against vision problems like macular degeneration and cataracts. Although it’s not a superior source of omega 3s the way fish is, kale contains some alpha-linolenic acid (ALA).

Kale is a versatile ingredient that can be prepared in endless ways. In salads, its strong leaves can handle

even the heaviest dressings—it’s become a popular stand-in for Romaine lettuce in Caesar salads. You can sauté kale; it’s especially delicious when prepared with a little onion and garlic.

Kale chips are fun to make—just tear the leaves into small pieces, drizzle with a little olive oil and salt, and bake for a few minutes in the oven.

Kale’s slightly bitter flavor can be balanced with sweeter ingredients like carrots and diced or dried fruit.

Other ways to disguise kale’s flavor for picky eaters include adding it to soups and blending it with frozen fruit in smoothies.

When shopping for kale, look for fresh-looking stalks and small- to medium-sized dark green leaves that show no signs of yellowing, browning, or wilting. Kale can be stored loosely wrapped in paper towels in the refrigerator for up to five days. ●

SELECTED SOURCES “The beginner’s guide to cruciferous vegetables,” Academy of Nutrition and Dietetics, www.EatRight.org, 2/21/18 • “The many types, health benefits of kale” by Linda Carruthers, www.

MayoClinicHealthSystem.org, 5/29/18 • “The truth about kale,” www.WebMD.com, 6/13/18

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4/1/20 11:37 AM

[ may contents ] celiac awareness Is gluten-free living right for you?

6

22

15

© 2017 LAURA MESSER

healthy living

recipes you’ll love

6 health front

5 market gourmet

Healthy gluten-free swaps • Rein in anxiety to boost memory • Tips for staying healthy during a pandemic • More

18 healthy strategies Tips for keeping your bones strong at every age.

20 quick tips

Parmesan-Herb Popcorn.

12 the Mediterranean diet Explore this popular and healthy eating plan.

26 let’s get cooking The all-purpose egg is versatile and packed with protein.

Family-friendly ways to boost physical activity.

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

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4/14/20 11:19 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Featured Nourish Recipes

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Found on page 17

• HOT BROWN RICE CAKES WITH WHITE BEAN SALSA • GOAT CHEESE SPINACH SALAD

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi

No Cow Protein Bars

CUSTOM GRAPHICS MANAGER

Donna Sweeney

At the young age of 18, Daniel Katz was fueling his body with whey protein bars, which in turn made him realize his sensitivity to dairy.

From that experience Daniel decided to create his own dairy-free, low sugar protein bar. Thanks to his mom offering up her kitchen, the No Cow Protein Bar was born.

BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com CLIENT SERVICES DIRECTOR – RETAIL

Judy Gagne (x128)

• Dairy Free, High Plant Based Protein, 1g Sugar, High Fiber, Keto Friendly • Certified Gluten-Free and Kosher, Non-GMO Project Verified, Soy Free, Vegan • Made with pea and rice protein, stevia and monk fruit

Women’s Health: Heart Your Health Article by Dr. Crystalin Montgomery, NMD, LAc

t

The 21st annual National Women’s Health Week kicks off on Mother’s Day, May 10 and goes through May 16, 2020. Health is a lifelong journey, personal to each and every one of us. Balanced hormones are a key component to Women’s health.

Learn more on page 16!

Special Offer!

May Staff Pick!

STONYFIELD ORGANIC

Amy, Program Administrator with Lunds & Byerlys, loves Made in Nature Dried Fruit not only because it tastes good and is nutritious, but also because it is incredibly convenient when on the go with her kids.

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Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

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

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

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); ©2020 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

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A NOTE ON RECIPES

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

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

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Plain Popcorn

[ market gourmet ]

From the TasteforLife test kitchen

Recipe

2 Tbsp oil

K c popping corn

Salt

1. In a large shallow saucepan, heat oil over medium-high heat. Drop 2 kernels of corn in pan and cover with a lid.

Parmesan-Herb Popcorn From the TasteforLife test kitchen

2 Tbsp olive oil

1 tsp dried rosemary

K tsp garlic powder

O c grated Parmesan cheese

Salt

20 min

prep time makes about 10 cups

1. Follow directions for Plain Popcorn. Set popped corn aside.

2. Heat oil in a saucepan over medium heat. Add rosemary and garlic and stir constantly for 1 minute. Remove saucepan from heat and pour oil over popped corn.

3. Sprinkle cheese over. Season with salt. Serve immediately.

Per serving (serves 4): 245 Calories, 9 g Protein, 13 g Carbohydrates, 2 g Fiber, 18 g Total fat (5 g sat), 293 mg Sodium, HHHHH Vitamin D, Calcium, Phosphorus, H Vitamin B12, E, Zinc

2. When corn begins to pop, add remainder of kernels. Cover pan and remove from heat for 30 seconds.

3. Return covered pan to heat and shake covered pan constantly while corn pops.

When popping slows to almost a stop, remove pan from heat.

4. Let pan sit off heat for 1 minute to allow any remaining kernels to pop. Transfer popcorn to a large heatproof bowl.

5. Season with salt. Serve popcorn as is, or use the seasoning recipe to flavor the popcorn.

Per serving (serves 4): 162 Calories, 2 g Protein, 12 g Carbohydrates, 2 g Fiber, 13 g Total fat (2 g sat), 63 mg Sodium, H Vitamin E, Phosphorus

15 min

prep time makes about 10 cups

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4/13/20 7:59 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

lack of sleep can impact kids’ mood

Stressful times like the present can certainly have an impact on kids’ sleep patterns. A new study showed that having a consistent wake-up time each morning may be the most important factor in developing and maintaining healthy sleep habits.

“If you find that your child seems to be under the weather and can’t concentrate, or you notice their mood fluctuate more than normal, then you might want to help them get more sleep,” said Bror M. Ranum of the Norwegian University of Science and Technology. He led a multiyear study of nearly 800 children. The study found that participants who slept the fewest hours were more likely to develop ADHD, anxiety, and depression.

Ranum emphasized that what amounts to too little sleep for some kids may be more than enough for others.

SOURCE “Is your child getting enough sleep?” Norwegian University of Science and Technology, 3/16/20

consider these gluten-free replacements

Following a gluten-free diet and avoiding wheat is essential for anyone with celiac disease. But many others have opted to go gluten free as well.

“If avoiding gluten leads people to eat less refined starch and sugar, and eat more minimally processed fruits, vegetables, nuts, beans, oats, and buckwheat, this can lead to important health benefits,” said Dariush Mozaffarian, MD, dean of Tufts University’s Freidman School.

But he cautions that simply replacing refined wheat products with similar refined rice or corn products may not bring many benefits.

Tufts researchers suggest replacing gluten-containing foods with fruits, vegetables, legumes, nuts, seeds, and minimally processed, gluten-free whole grains such as amaranth, buckwheat, millet, oats, quinoa, sorghum, and teff.

SOURCE “Who should follow a gluten-free diet?” Tufts University Health & Nutrition Letter, 1/20

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find your purpose

Reducing worry and mental distractions can improve both your memory and your outlook, according to experts at Massachusetts General Hospital. Among the physicians’ suggestions are these: n Have a clear purpose for what to do each day, week, month, year, and beyond.

Write down your goals. n Turn anger or frustration into positive action. n Try meditation. Start with just a few minutes a day.

SOURCE “Spring cleaning your mind . . .,” Massachusetts General Hospital Mind, Mood & Memory, 4/20

staying safe in troubled times

Officials from the Centers for Disease Control and Prevention have offered these reminders for maintaining health during the present pandemic: n Wash your hands frequently. n Practice social distancing—keep a six-foot distance between you and others. n If you are experiencing a cough, fever, or shortness of breath, remain at home and call your doctor. n If you have a serious underlying health condition that can put you at an increased risk, stay away from other people.

SOURCE US Centers for Disease Control and Prevention, www.CDC.gov

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New York Style Pita Chips and Bagel Chips You can find the irresistible taste and aroma of authentic New York bakeries in every bag of New York Style gourmet snacks. Dress them up, dress them down, or enjoy with dips, soup or salad.

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Primal Kitchen Condiments Mark Sisson, New York Times best selling author of The Keto Reset Diet, set out to create the world’s besttasting, real-food pantry staples, starting with a mayonnaise made with avocado oil. These condiments are made with real, simple, exceptional ingredients — and contain no dairy, gluten, grain, refined sugar or soy.

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MAY 2020

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MAY 2020

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4/13/20 11:04 AM

Santa Cruz Organics The Santa Cruz Organic brand continually raises awareness for the health and economic benefits of organic agriculture while strengthening the market for organic products worldwide. Santa Cruz Organic has also been a leader in efforts to conserve water resources, build soil integrity and support a healthier ecosystem by helping growers make the decision to choose organic practices for their fields and orchards.

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Kind Breakfast Bars and Granola Bars KIND Healthy Grains Chewy Granola Bars are made from delicious, wholesome ingredients, are gluten-free and are made from non-genetically engineered ingredients. KIND’s newest innovations, KIND BREAKFAST, are soft baked bars with a crispy outside, providing sustained energy from whole grains.

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MAY 2020

11

4/13/20 11:04 AM

BY EVA MILOTTE

The Mediterranean Diet satisfying meals for everyone

Whether it’s to increase energy, lose weight, or enhance health, the Mediterranean diet is a popular eating plan. It’s not new. Those in the Mediterranean region have been eating this way for hundreds of years.

In recent years, this healthy diet has gained traction with people all over the world.

Why is the Mediterranean diet so popular? Those living in this area of the world tend to experience less heart disease. They weigh less and experience fewer health problems and greater longevity. Less emphasis is placed on consuming red meat, sugar, salt, and refined grains. Food is fresh, plant-based, and not eaten on-the-go.

Those living in the Mediterranean region enjoy food and spending time with friends and family. Meals are an event, sometimes lasting hours. Healthy foods such as fish, rice, lentils, beans, vegetables, fruits, nuts, whole grains, and olive oil appear on their plates. Two to three servings of fish or seafood are enjoyed weekly, while dairy products are eaten in moderation and poultry intake is limited to once a week. Red meat is consumed one to two times per month.

Try the following recipes. They are just a sampling of the flavors those in the Mediterranean region enjoy regularly.

SOURCE The Everything® Mediterranean Instant Pot® Cookbook by Kelly Jaggers ($18.99, Adams Media, 2020)

40 min prep time

Parmesan Herbed Zucchini Fries From Rocco’s Keto Comfort Food Diet by Rocco Dispirito ($27.99, Rodale, 2020)

Olive oil or avocado oil cooking spray

K c almond flour

Pinch of red pepper flakes

N c grated Parmigiano-Reggiano cheese

2 large eggs, beaten

3 medium zucchini, cut into sticks 1/4- to 1/2-inch thick 3 Tbsp chopped fresh parsley

serves 4

N tsp sweet paprika

1 tsp sea salt

K tsp dried oregano

K tsp garlic powder

Low-sugar ketchup (optional), for serving

1. Preheat oven to 425°. Line a baking sheet with foil and coat foil with cooking spray.

2. Set up a dredging station: Stir almond flour, Parmigiano, salt, oregano, garlic powder, paprika, and pepper flakes together in a shallow bowl. Place beaten eggs in a second shallow bowl.

3. Working in batches, dip zucchini sticks into eggs, shaking to remove any excess, and roll them in herbed cheese mixture to coat. Arrange coated zucchini sticks on prepared baking sheet. Bake until golden and crisp, 20 to 25 minutes, turning once halfway.

4. Garnish with parsley and serve with ketchup, if desired.

Per serving: 184 Calories, 10 g Protein, 12 g Carbohydrates, 3 g Fiber, 11 g Total fat (2 g sat), 484 mg Sodium, HHHHH Vitamin D, HHHH Vitamin K, HHH Vitamin C, Phosphorus, HH Vitamin B2 (riboflavin), B6, H Vitamin B12, Calcium, Folate, Potassium

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continued continued from frompage page13 13

prep time

Lemon-Dijon Halibut with Fennel and Creamer Potatoes

serves 4

From Buck Naked Kitchen by Kirsten Buck ($28, Houghton Mifflin Harcourt, 2020)

70 min

For the Lemon-Dijon Halibut

2 Tbsp melted ghee or clarified butter

4 garlic cloves, minced

2 Tbsp fresh lemon juice

2 Tbsp Dijon mustard

1 Tbsp fresh thyme leaves

K tsp salt

K tsp black pepper

4 h alibut fillets (5 or 6 oz each) or any other white fish like cod or pickerel

For the Fennel and Creamer Potatoes 1K lb creamer potatoes, halved

1 medium fennel bulb, thinly sliced

K medium onion, diced

2 Tbsp ghee or clarified butter

K lemon, sliced

Salt and black pepper

1 pint cherry tomatoes

1. In a medium bowl, combine the 2 tablespoons of the melted ghee, garlic, lemon juice, mustard, thyme, salt, and pepper. Add fillets, spooning mixture over fish to evenly coat. Set aside to marinate while potatoes roast.

2. Preheat oven to 400°.

3. In a large baking dish, combine potatoes, fennel, and onion. Drizzle with ghee, add lemon slices, and season with a generous pinch of salt and pepper. Bake, tossing every 15 minutes, for 40 to 45 minutes, until potatoes are tender and fennel is caramelized.

3. Remove lemon slices and place marinated fish on top of roasted vegetables along with tomatoes. Pour any leftover marinade from fish on top of potatoes. Place dish back in oven and bake for 8 to 10 minutes, until fish is cooked through, flaky, and tender.

Kitchen Note: Lemon and mustard are a great combination. Add sweet caramelized fennel and the combination is heavenly.

Small, garden-fresh creamer potatoes work well in this recipe, but regular red potatoes are also great. Don’t bother peeling the potatoes for this recipe. Just give them a good scrub to remove any dirt.

© 2020 BY KIRSTEN BUCK

14 M A Y

Per serving: 417 Calories, 32 g Protein, 40 g Carbohydrates, 7 g Fiber, 16 g Total fat (9 g sat), 828 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, C, D, Phosphorus, HHHH Vitamin K, Potassium, HH Vitamin A, B1 (thiamine), Folate, Magnesium, H Vitamin B2 (riboflavin), E, Iron, Zinc

2020

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3/25/20 4:23 PM

Mediterranean Sunshine Slaw From Superfood Slaw by Jill Greenwood ($16.95, Chronicle Prism, 2020)

6–8 spears asparagus, woody ends removed

For Three-Bean Salad recipe, visit tasteforlife.com/three-bean-salad

30 min prep time

tasteforlife.com

www.

serves 4

6–8 stalks celery, cut into thirds

1 zucchini 6–8 sun-dried tomatoes, packed in oil

16 pitted olives

1 red bell pepper, cored

1 green bell pepper, cored

1 small red onion

Drizzle of olive oil Sprinkle of herbes de Provence (optional) Sea salt

1. If desired, blanch asparagus in boiling water for 2 minutes. Cool by running under cold water.

2. Place the central chopping blade in the work bowl of a food processor. Add asparagus along with celery stalks. Pulse gently until vegetables are cut into small pieces. Place mixture into a large serving bowl.

3. Next, add zucchini, sun-dried tomatoes, and olives to food processor. Pulse until it forms a chunky paste. Add to serving bowl.

4. Chop peppers and onion by hand. Add to serving bowl and mix well.

5. Drizzle with oil and sprinkle with herbes de Provence, if using. Season with salt. Mix and serve. toes mixed with olives help give any dish a Mediterranean feel.

If you prefer a chunkier slaw, chop the tomatoes and olives by hand at the end. You may wish to soften the asparagus slightly with a quick blanch in boiling water. If desired, top with a lean protein like white fish, turkey, or chicken.

© LARA MESSER

Kitchen Note: Sun-dried toma-

Per serving: 103 Calories, 3 g Protein, 13 g Carbohydrates, 4 g Fiber, 5 g Total fat (1 g sat), 464 mg Sodium, HHHHH Vitamin C, HHH Vitamin K, HH Vitamin B6, H Vitamin B2 (riboflavin), E, Folate, Phosphorus, Potassium

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3/26/20 3:08 PM

WOMEN’S HEALTH:

HEART YOUR HEALTH National Women’s Health Week is May 10–16, and what better way to celebrate than by supporting women’s hormones! Balanced hormones are key to women’s health. They influence mood and weight gain (or loss), along with bone, heart, and cognitive health. Given the important role hormones play, it’s no surprise women feel better when estrogen and progesterone are in balance, oxytocin levels are high, and thyroid and cortisol are regulated. Complex hormones have basic needs which are outlined below. Show some love to your hormones and see how many you can build into your routine!

t SLEEP — “An hour before midnight is worth two.”

Cortisol levels follow the circadian rhythm and should reach a low point around midnight. Your body needs decreased cortisol levels at night to regulate blood sugar and allow optimal levels of growth hormone and melatonin. If cortisol levels are elevated at night, this can lead to weight gain (think stubborn belly fat) and insulin resistance.

MOVE YOUR BODY — One of the most well-

researched “medications” is exercise. It decreases cancer risk and insulin resistance, improves bone density, and increases flow of blood and lymph through the liver and pelvis. This is essential to maintaining balanced mood, regular menses and optimal fertility. Aim for 30 minutes of intentional movement daily, and try to move your body for 1–3 minutes every hour. Depending on the individual, you may benefit from moderate-intensity walking or biking, high intensity interval training, tai chi, or yoga. Luckily, there is no shortage of options.

EAT RIGHT FOR YOUR HORMONES — Hormone-

related complaints generally respond well to a nutritious diet that is high in B vitamins, magnesium, and fiber and minimizes processed foods high in sugar and trans-fats. Emphasize cruciferous vegetables as they contain sulphur compounds, indole-3-carbinol and folate, which 16

are needed for cancer prevention and hormone metabolism. High-fiber foods bind excess testosterone and aid in removal of hormone metabolites via the intestinal tract. Nuts and seeds offer fatty acids that help decrease inflammation and provide nutrients needed for balanced blood sugar and thyroid function. Organic meats and those that don’t contain added hormones provide a range of bioavailable B vitamins, which are needed to balance blood sugar, prevent PMS, and help replenish deficiencies common with oral contraceptive use.

MANAGE STRESS — It may not be possible to

eliminate all stress, but it is possible to set boundaries for yourself. Cortisol, the “fight or flight” hormone, is helpful for keeping us alert and awake, but saying “yes” to everything can lead to unintended elevations in stress and, thus, cortisol.

Prioritize time for self-care and intimacy. And, if you’re holding a grudge, consider forgiveness as it can help increase levels of oxytocin. Not sure how to “manage” stress? Try a few different ideas on for size — acupuncture, mindfulness, walking or simply being in nature for five minutes can have a profound impact on the effects of stress on the body.

by Dr. Crystalin Montgomery, NMD, LAc Wellness Minneapolis Clinic & M Health Psyciatry www.drcrystalinmontgomery.com

MAY 2020

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t

Goat Cheese Spinach Salad with Cranberries

This festive salad features creamy goat cheese, sweet dried cranberries, fresh pears and a homemade honeyDijon dressing.

INGREDIENTS:

Hot Brown Rice Cakes with White Bean Salsa

makes 6 cakes

These tender and juicy rice cakes are made with whole grain brown rice, so are not like the dry rice cake cracker at all.

The beans help create a complete protein which makes this meal a perfect vegetarian lunch or dinner.

INGREDIENTS: 2 cups water O c up organic, short grain, brown rice N cup green onion, chopped 1 cup cherry tomatoes cut in half 1 avocado, diced 1 cup canned organic white beans, drained and rinsed N tsp salt 1 Tbsp lime juice

K tsp L&B Crushed Red Pepper Flakes 3 L&B Large Organic Brown Eggs 2 Tbsps tamari, reduced sodium 2 Tbsps nutritional yeast N tsp L&B Smoked Spanish Paprika N tsp pepper 2 Tbsps rice or quinoa flour 1 Tbsp extra virgin olive oil, organic

serves

3 Tbsps orange juice 2 Tbsps apple cider vinegar 1 tsp Dijon mustard K tsp honey 5 Tbsps extra-virgin olive oil 1 cup dried cranberries

6

salt and freshly ground black 4 cups packed baby spinach leaves 2 Tbsps red onion, thinly sliced 1 cup chopped, toasted walnuts K cup crumbled plain goat cheese 2 large ripe pears, sliced thin

TO PREPARE: 1. Whisk orange juice, vinegar, mustard, honey and oil in a small bowl until well combined. Add dried cranberries.

Season to taste with salt and pepper.

2. Just before serving, place spinach leaves, red onion, walnuts and half of the goat cheese in large bowl; toss with dressing to evenly coat. Add the crumbled goat cheese and pear slices on top of the salad.

3. Divide salad between 6 plates, being sure to evenly distribute the cranberries. Serve immediately.

TO PREPARE: 1. In medium saucepan bring water to boil. Add rice and turn heat down to simmer. Cover and simmer rice for 20 minutes. Turn heat off, leaving pan covered and let sit for another 20 minutes.

Remove lid and stir rice, let cool to room temperature.

2. While rice is cooling prepare salsa. Combine onion, tomato, avocado, beans, salt, lime juice and red pepper flakes. Cover until ready to serve.

3. To make rice cakes, place eggs, tamari, yeast, paprika, pepper and rice or quinoa flour in a bowl. Whisk to combine. Add cooled cooked rice, mix well. Heat skillet on medium high and add olive oil. Drop batter in K cup scoops into pan. Cook until brown on one side, about 3-4 minutes, then flip and cook for additional 3-4 minutes. Place cake on plate and top with about K cup of the white bean salsa mixture. Serve.

SM_0520_317_16_17.indd 17

Tip: Make the dressing ahead of time to allow the flavors to come together and store it in an airtight container in the refrigerator for up to two days.

MAY 2020 

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4/8/20 11:34 AM

[ healthy strategies ]

BY MARIA NOËL GROVES, R.H. (AHG)

keep bones strong tips & ideas

The core formula for bone density starts with calcium, vitamin D, and weight-bearing exercise. It takes all three to ensure strong bones.

Magnesium, boron, vitamin K, and silica also help to build strong bones.

Start with a healthy diet that includes dairy and leafy greens, cruciferous vegetables, beans, and bones like bone broth, bone-in simmered dishes, sardines, and canned salmon. Supplements help fill in the gaps.

Here are more tips.

Strong Bones by the Decade In Your 20s

In Your 40s

• Enjoy a healthy, plant-focused diet and regular activity.

• Scrutinize medications that accelerate bone loss, such as antacids and proton-pump inhibitors as well as glucocorticoids and steroids.

• Avoid soda, smoking, excessive drinking, salt, extreme dieting., and excessive red meat. If carefully followed and supplemented, legume-rich vegetarian and vegan diets tend to benefit bones.

• Boost your daily intake of beans and legumes, which contain plant estrogens that may help prevent bone loss.

In Your 30s

• Hike, run, or walk regularly. Do regular strength-training.

• Consider taking calcium and vitamin D supplements. Aim for 1,000 milligrams (mg) of calcium and a minimum of 600 mg vitamin D daily. Calcium carbonate is cheap and dense (which means fewer pills), but calcium citrate, hydroxyapatite, or calcium chelated to amino acids are all better absorbed. Whatever form of calcium you choose, divide it up morning and night and take it with food for optimal absorption.

• Consume bone broth.

• Protect bones during pregnancy. Your developing baby pulls calcium from your bones if you’re not consuming enough. Eat healthfully and take a prenatal multivitamin plus a calcium supplement.

• Carve out time for stress management, enough sleep, exercise, and healthy food.

• Watch caffeine and alcohol consumption.

50s and Beyond • Start regular bone density DEXA screenings with your doctor at age 65, but talk to your doctor when you turn 50 to see if you have risk factors that warrant earlier testing.

• Boost calcium intake to 1,200 mg daily with 800 mg or more vitamin D, and consider a formula with nutrients like boron, vitamin K, magnesium, and silica.

• Keep strength training and doing weight-bearing routines.

• Do gentle, regular exercises like walking and yoga.

Seek physical therapy if pain impinges your ability to move comfortably.

• Support your balance and reduce falls with yoga, t’ai chi, and sensible footwear.

SELECTED SOURCES Botanical Medicine for Women’s Health by Aviva Room ($73.95, Churchill Livingstone, 2017) • The Encyclopedia of Natural Medicine, 3rd edition, by Michael Murray and Joseph Pizzorno ($32.50, Atria, 2012) • “Preliminary results demonstrating the impact of Mediterranean diet on bone health” by M.C. Savanelli et al., Journal of Translational Medicine, 4/24/17

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4/10/20 11:04 AM

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3/16/20 3:58 PM

[ quick tips ]

BY EVA MILOTTE

here comes the sun enjoy it safely

There’s nothing like a bright, sunny day. But with this beauty must come caution. Taking key steps to protect your skin from the sun will help you enjoy the beautiful days ahead.

More than 90 percent of skin cancer is caused by exposure to the sun. Ultraviolet (UV) rays come from the sun, but also from items like sun lamps and indoor tanning beds. While exposure to UV radiation helps the body create beneficial and essential vitamin D, it can also increase health risks.

There are three types of UV radiation rays: ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC). UVC is absorbed by the earth’s atmosphere and ozone layer, so it’s not as much of an issue. UVA and UVB rays are the ones to be concerned about.

Both UVA and UVB rays can cause skin cancer. UVA

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rays are responsible for prematurely aging the skin. UVB rays cause sunburns.

UV rays intensify during spring and summer. UV rays also penetrate clouds, so a cloudy day offers little protection. Water, sand, snow, and pavement cause UV rays to bounce, so exposure increases when near these areas.

Sunscreens made with titanium dioxide or zinc oxide are known as physical or mineral sunscreens. These types sit on the surface of the skin, deflecting UV rays.

Chemical sunscreens are made from ingredients such as avobenzone or oxybenzone. This type works by absorbing the rays.

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4/8/20 12:36 PM

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4/2/20 9:44 AM

BY EVA MILOTTE

celiac awareness Is a gluten-free diet right for you?

Years ago, most people barely knew what gluten was. These days the number of people avoiding this family of proteins has risen to over 3 million in the US alone. Some follow a gluten-free diet out of a desire to lose weight, improve health, enhance energy, or increase athletic performance.

Others must strictly avoid gluten for medical reasons.

Celiac disease is an inherited autoimmune condition, which affects about 1 percent of North Americans.

Those with this disease cannot consume any gluten— a protein found in rye, barley, triticale, all varieties of wheat, and, in some cases, oats.

If someone with celiac consumes gluten, their immune system attacks and damages the lining of the small intestine. Over time, nutrient malabsorption occurs. Serious health conditions, including cancer and Type 1 diabetes, have been linked to celiac disease.

Celiac disease can appear at any age. A study conducted by the Norwegian Institute of Public Health suggests that enterovirus may precipitate the condition.

Enteroviruses are a group of viruses that cause mild infections. They tend to be more common in children under age 3. Most adults are immune to this class of viruses. Researchers discovered that two types of enteroviruses were often present before celiac disease antibodies developed. Currently, the only treatment for celiac disease is a strict, lifelong avoidance of gluten.

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Since most research has been conducted on those with gluten-related medical conditions, little evidence exists on the benefits of a glutenfree diet for those in the general population. If you do not have a gluten-related medical condition, the decision to remove gluten from your diet is an important one.

Removing all gluten is likely to reduce your overall intake of fiber and other nutrients such as iron, thiamine, riboflavin, niacin, and folate.

Prepared gluten-free foods tend to be more expensive and higher in fat and sugar than their gluten-containing counterparts. Discuss with your healthcare provider or a dietitian to determine if a gluten-free diet is the right choice for you. ● SELECTED SOURCES “Celiac disease may be caused by gastrointestinal infection in childhood” by Lois Zoppi, www.

News-Medical.net, 2/15/19 • “Gluten-free diet” by Mayo Clinic Staff, www.MayoClinic.org, 2019

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4/14/20 11:10 AM

Sensitivities and allergies Non-celiac gluten sensitivity can cause bloating, diarrhea, brain fog, constipation, headaches, rashes, and abdominal pain (some of the same symptoms associated with celiac disease).

However, someone with non-celiac gluten sensitivity will not develop damage to the tissues of their small intestine. Studies show that the immune system plays a role in the development of non-celiac gluten sensitivity. The good news is research indicates that for some people it may not be a lifelong condition, as is the case with celiac disease.

A wheat allergy, which is different from celiac disease, occurs because the immune system mistakes gluten or some other protein in wheat as a disease-causing invader, as it does with viruses and bacteria. In response, the immune system develops an antibody. This creates responses in the body that can vary from congestion to breathing issues. â—?

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4/9/20 12:45 PM

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[ let’s get cooking ]

BY LISA FABIAN

good egg get cracking with this versatile food

There’s not much you can’t do to an egg. Poached, whipped, baked, fried, boiled, or scrambled, the egg is a true culinary favorite.

Egg-cellent Advice As common as they are, it helps to know some basics when working with eggs.

At the store, you’ll see a variety of eggs. Brown, white, large, medium—the choices seem endless. Keep in mind that most baking recipes call for large eggs. Medium can also be a popular choice with consumers.

As for the color (generally either brown or white), this is determined by the breed of the hen that laid the egg. No matter the shade of the shell, the egg will taste the same.

For extended freshness, store eggs in the refrigerator with their pointy side facing down. Kept this way, they can last up to three weeks.

Here’s some advice on preparing this favored food.

Eggs separate easiest when cold. They whisk into other ingredients best at room temperature.

Hard-boiled eggs are a popular lunchbox staple, but peeling them can be a challenge. One way to combat this problem is to boil older eggs. As an egg ages, there’s a loss of moisture through its pores. This causes the egg to shrink and the egg white to stick less to the membrane, thus making it easier to peel. If you plan on making hard-boiled eggs, stick some in the back of the fridge for a week or two beforehand. After boiling, immediately plunge the eggs in an ice bath, since allowing them to cool for too long makes peeling more difficult. Store hard-boiled eggs in their shell in the fridge for up to one week.

Fresh eggs are the best choice for poaching. They have a thick and gelatinous egg white, which remains whole and not streaky when hitting the poaching liquid. If you crack an egg into a clear glass before the egg is poached, you’ll 26 M A Y

be able to see the egg white’s quality. If the white is thick and clinging to the yolk, the egg should poach with no issues.

Eggs can be fried with a fast or slow method. Slow-cooking yields an egg that’s set with a soft white. Fast-fried eggs have a crispy white that’s browned at the edges. If you’re using butter to fry a slow-cooked egg, keep the heat at low or medium so the butter won’t burn. For fast-fried eggs, use oil or a mixture of oil and butter for frying. Get the temperature of the pan hot. Steer clear of using butter alone with the fast-cooking method. With the high temperature that’s required, the butter’s more likely to burn.

Cook scrambled eggs over low to medium heat. Stir continuously with a spatula or wooden spoon to create soft curds. Otherwise the eggs may turn out creamy on top and overcooked below. Adding liquids like milk or water can make the scrambled eggs watery. A small amount of butter added at the end stops the eggs from cooking further and adds creaminess.

When making omelets, it’s important to use a nonstick pan that evenly conducts heat. Don’t add too many eggs to the pan. A two-egg omelet in an 8- or 9-inch pan is ideal. This gives the omelet a thickness of ¼ inch. When the eggs begin to set, use the side of a fork to lift up the omelet’s edge, so the uncooked mixture flows beneath.

Once the omelet’s surface is just set but still wet on top, fold the omelet in three. If there’s a cooked filling, place it in the center of the omelet before folding. Cook for a few seconds more and serve. ● SELECTED SOURCES Egg by Blanche Vaughan ($29.99, Harper Design, 2016) • The Fresh Egg by Jennifer Trainer Thompson ($14.95, Storey, 2012)

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4/10/20 9:37 AM

Buffalo Chicken Egg Salad Bowls

Buffalo Sauce

From Weeknight Keto by Kristy Bernardo ($21.99, Page Street Publishing Co., 2019)

From Weeknight Keto by Kristy Bernardo ($21.99, Page Street Publishing Co., 2019)

N c mayonnaise

1 c cooked chicken, chopped

2 Tbsp Buffalo Sauce (recipe follows or your favorite brand)

N c crumbled blue cheese

6 hard-boiled large eggs, chopped

K tsp coarse salt

1 celery rib, chopped

6 oz baby spinach leaves

K pint cherry tomatoes, halved

1 c bottled cayenne pepper sauce

K c unsalted butter, preferably grass-fed

1 Tbsp white vinegar

10 min prep time

makes 1½ cups

1. In a medium-size bowl, mix together mayonnaise and Buffalo sauce. Add eggs, celery, and chicken. Mix thoroughly. Add blue cheese and salt, mixing just until combined. Place in the refrigerator to chill for at least 1 hour, or until you’re ready to serve.

2. Divide spinach leaves among 4 bowls. Top with egg salad mixture and tomatoes.

1. In a medium-size saucepan, combine pepper sauce and butter. Heat over medium heat, stirring occasionally, until butter is melted and mixture is hot, about 5 minutes.

Stir in vinegar, garlic powder, and salt.

Kitchen Note: Creamy mayonnaise and Buffalo sauce were made for each other! This easy recipe has just a few additional ingredients to take your typical egg salad to an entirely new level. The slight spice of the sauce paired with the creamy blue cheese and crunchy spinach and tomatoes makes this easy lunch or dinner a hit with everyone.

Per serving: 355 Calories, 24 g Protein, 4 g Carbohydrates, 2 g Fiber, 27 g Total fat (7 g sat), 564 mg Sodium, HHHHH Vitamin B12, D, K, HHHH Vitamin B3 (niacin), B6, Phosphorus, HHH Vitamin A, B2 (riboflavin), Folate, HH Vitamin C, H Vitamin B1 (thiamine), E, Calcium, Iron, Magnesium, Potassium, Zinc

Pinch of garlic powder K tsp coarse salt

2. You can serve immediately, tossed with chicken wings or used in your favorite recipes. This sauce keeps well in the refrigerator for up to a month. Stir well before reusing.

25 min prep time serves 4

© BECKY WINKLER

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3/30/20 4:46 PM

[ fitness matters ]

BY KELLI ANN WILSON

get moving! staying active is key to health May is the American Heart Association’s “Move More Month” and there has never been a better time to commit to boosting your family’s physical activity.

Staying active is vital to immunity and mental health, both of which are key to keeping healthy during the COVID-19 crisis and beyond.

The link between exercise and immunity is still being studied, but research indicates that physical activity works on multiple fronts to fight disease. Exercise may help flush out the lungs and airways, lowering viral and bacterial infection risk. Physical activity also helps antibodies and white blood cells circulate throughout the body, making it easier for the body to detect and fight illness. Exercise also tamps down the release of stress hormones that can weaken immunity.

During this time of heightened stress and anxiety, it’s comforting to know that exercise can help us feel better. Regular exercise boosts endorphins, the feelgood chemicals in the brain that enhance our sense of well-being. Being physically active is a healthy coping mechanism that also serves as a welcome distraction from our worries and negative thoughts.

Establish a Well-Rounded Routine There are three main types of exercise that will help you stay active and feeling your best, no matter what age or stage of life you’re at. These exercises can be done from the comfort of home or outside following safe social-distancing guidelines.

Aerobic exercise gets your heart pumping and your lungs working. Walking, jogging, cycling, dancing, or even marching in place offer an aerobic workout.

Aim for 150 minutes per week of moderate-intensity aerobic activity.

Strength training helps with balance and posture, blood sugar control, bone growth, and weight control, and it can reduce pain in the lower back and joints.

Strength training can be done with weights, or simply using your own body weight. Biceps curls, crunches, lunges, pushups (straight leg or bent knee), and squats are all great strength-training exercises. Do these at home two to three times per week. Be sure to warm up first by walking in place for a few minutes.

Stretching increases range of motion and lowers injury risk. Warm up with some arm circles and marching in place, and then hold stretches for up to 60 seconds.

Be sure to hit all the major muscle groups: shoulders, neck, lower back, hip flexors, quadriceps, and calves.

You’ll want to do some stretching exercises every other day. Yoga is also an excellent choice.

SELECTED SOURCES “The 4 most important types of exercise,” Harvard Health Letter, www.Health.Harvard.edu, 8/20/19 • “Depression and anxiety: Exercise eases symptoms,” www.MayoClinic.org, 9/27/17 • “Exercise and immunity,” 1/14/18; “Indoor fitness routine,” 4/15/18, US National Library of Medicine, www.MedlinePlus.gov

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Fit in Family Fitness Finding ways to be more active at home helps kids to develop healthy, lifelong habits and burn off some of their wild energy; it’s good for parents too! You can work activity breaks into your routine throughout the day to keep kids moving. Here are some easy, family-friendly exercises to try.

Got JUMPING JACKS for 30 seconds

Read while STANDING UP

DANCE PARTY for one minute

HIGH KNEES for 30 seconds

SQUATS for 15 seconds

YOGA for one minute

LUNGES five on each side

LEG LIFTS 10 on each side

STAND UP AND SIT DOWN 10 times

ARM CIRCLES 30 seconds each, forward and backward

PLANK for 30 seconds

Chores?

Get Active!

Keeping a household running smoothly is everyone’s job. Combine housework and exercise to make chore time fun. Make active chore cards and let each family member pick a card each day. Some examples of movement-based tasks include walking the dog, taking out the trash, folding laundry, cleaning up after dinner, or unloading the dishwasher.

SOURCE “How to move more anytime anywhere,” American Heart Association, www.Heart.org, 4/20/18

SOURCE “25 ways to get moving at home,” American Heart Association, www.Heart.org, 3/20

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4/13/20 9:51 AM

[ smart supplements ]

BY TASTE FOR LIFE STAFF

stay strong! boost immunity with supplements & herbs

The best offense is sometimes a good defense. That’s certainly true when it comes to protecting yourself against viruses. Read on to learn about nutrients and herbs that can help bolster immunity.

Vitamin C Vitamin C is a potent nutrient that supports the body’s antiviral immune responses.

Vitamin D Vitamin D protects against viruses and reduces the risk of flu. Studies show that supplementing with vitamin D offers the most benefits to schoolchildren and the elderly in nursing homes.

Elderberry & Echinacea Elderberry syrup has been proven effective against H1N1.

Research shows that elderberry combined with the herb echinacea can shorten the duration of the flu. This combination also proved effective against avian influenza virus and other upper respiratory infections.

Oil of Oregano Oil of oregano was studied after the SARS (Severe Acute Respiratory Syndrome) coronavirus outbreak in 2003. An in vitro study showed it stopped virus replication within 20 minutes of exposure. The effectiveness of oil of oregano against SARS-CoV-2, which is responsible for COVID-19, has not yet been studied. Note: Oregano oil is not the same thing as the oregano essential oil used in aromatherapy.

Zinc More than 50 years of research has provided evidence for the antiviral activity of zinc. It’s especially key for the elderly. ●

SELECTED SOURCES “The role of zinc in antiviral immunity” by S. Read et al., Advances in Nutrition, 4/22/19 • “Vitamin C and immune function” by A.C. Carr and S. Maggini, Nutrients, 11/17 • “Vitamin C is an essential factor on the anti-viral immune responses through the production of Interferon-α/β at the initial stage of influenza A virus (H3N2) infection” by Y. Kim et al., Immune Network, 4/13 • “Vitamin D for influenza” by Gerry Schwalfenberg, Canadian Family Physician, 6/15 • “Vitamin D supplementation to prevent acute respiratory tract infections: Systematic review and meta-analysis of individual participant data” by A.R. Martineau et al., BMJ, 2/15/17

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4/7/20 12:05 PM

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