Lunds & Byerly's May 2022

chilaquiles & EGGS Recipe on page 17

Get better sleep Cooking with eggs

C OM P L I M E N TA R Y

M AY 2 0 2 2

SM_0522_317_01.indd 1

Edition of Taste for Life ®

Apricot crisp

3/23/22 11:25 AM

[ nutrition plus ]

calcium

Vital for strong bones and teeth and for healthy gums, calcium also helps maintain a regular heartbeat and helps transmit nerve impulses.

It’s needed for muscle growth and contraction, and to prevent muscle cramps. It also plays a part in healthy cholesterol levels and cardiovascular health, and helps prevent bone loss associated with osteoporosis.

Calcium’s functions are so important that the body will demineralize bone to maintain normal levels of this mineral when intake is inadequate.

Who needs more?

Nutritionists recommend getting calcium from foods because they provide other nutrients that help the body use calcium effectively. It’s easy to find food sources, but some people may need calcium supplements. If you’re a female athlete, a woman in menopause, or a heavy exerciser, you may need more. Female athletes and menopausal women have lower estrogen levels, and estrogen protects

the bones by promoting calcium deposition. And while strenuous exercise can hinder calcium uptake, moderate exercise bolsters it. In addition, a diet high in protein, fat, refined grains, sugar, excess salt, and alcoholic or soft drinks results in increased excretion of this mineral. ● SELECTED SOURCES “Calcium,” Linus Pauling Institute at Oregon State University, http://lpi.oregonstate.edu, 9/17 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)

Food Sources FOOD

SERVING

CALCIUM (MG)

½ cup

434

8 oz

415

1.5 oz

303

8 oz

300

White beans

½ cup, cooked

81

Bok choy

½ cup, cooked

79

Kale

½ cup, cooked

47

Broccoli

½ cup, cooked

31

Tofu, calcium set Yogurt Cheddar cheese Milk

Recommended Dietary Allowance LIFESTAGE

Infants* Children

Adults

MALES (MG/DAY)

FEMALES (MG/DAY)

0–6 months

200 (AI)

200 (AI)

7–12 months

260 (AI)

260 (AI)

1–3 years

700

700

4–8 years

1,000

1,000

9–13 years

1,300

1,300

14-18 years

1,300

1,300

19–50 years

1,000

1,000

51–70 years

1,000

1,200

71 and older

1,200

1,200

AGE

* AI—adequate daily intake level (no RDA has been set)

2

MAY 2022

SM_0522_324_02.indd 2

3/21/22 5:05 PM

12

mexican food

Fajitas, pico de gallo, and more!

6 18 © DORA KAZMIERAK

[ may contents ] 5 market gourmet Apricot Crisp

22

6 health front Prunes may help prevent factures in older women • Mangos boost immunity in children • Coffee linked to lower risk of heart disease • More

12 mexican food Chicken Fajitas • Taqueria-Style Pickled Jalapeños and Carrots • Pico de Gallo • Cilantro Lime Shrimp

18 quick tips

20 in focus Get better sleep, naturally.

22 protect your smile Tips for keeping your teeth and gums healthy.

26 cook-at-home Eggs are versatile and a great source of protein.

28 smart supplements Supergreens offer a unique nutrient profile.

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

Keep indoor plants healthy with essential oils.

MAY 2022

SM_0522_324_03.indd 3

3

3/30/22 1:35 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Featured Nourish Recipes

ASSOCIATE EDITOR

Kelli Ann Wilson

Found on page 17

•R AINBOW GREEN EGGS & HEMP

Nellie’s Laundry Products

IENDLY C FR

NG ANI LE

Dissolves quickly in cold or hot water, rinses thoroughly and leaves no residue behind. Safe for front loading high efficiency and standard washing machines.

• No GMO’s • Biodegradable

• No SLS or SLES • Septic Safe • Cruelty Free

Donna Sweeney EXECUTIVE DIRECTOR OF BUSINESS DEVELOPMENT

Amy Pierce CUSTOMER SERVICE

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

Judy Gagne (x128)

• Non-toxic • Hypoallergenic

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

PLANET -

• CHILAQUILES & EGGS

Laundry Nuggets & Oxygen Brightener

$9.99

Save $3.70 / 36 ct. – 1.76 lbs.

SELECT VARIETIES

CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Laundry Soda

Laundry Soda Tin

Bob Mucci, 603-831-1868

Save $2.90 / 1.6 lbs.

Save $3.70 / 3.3 lbs.

EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

$8.99

$17.99

Anna Johnston anna.johnston@tasteforlife.com

Café Fair Coffee Delicious coffee founded to improve the life of our organic coffee farmers and committed to sustainable agriculture.

Organic and socially responsible coffee.

Rainforest Alliance certified. Fair trade.

Café Fair offers bird friendly coffee ensuring tropical “agroforests” are preserved and migratory birds have a safe home when traveling.

FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

155 Washington Street Keene, NH 03431 603-283-0034

$10.99

Save $2.00 / 10 – 12 oz.

SELECT VARIETIES

Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals.

The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher.

Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. 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

4

MAY 2022

SM_0522_317_04_converted 4

4/4/22 8:58 PM

[ market gourmet ] Apricot Crisp From the Taste for Life test kitchen

Filling 5 c fresh apricots (about 15), pitted and halved (no need to peel) 1 Tbsp fresh lemon juice

¼ c honey 1 Tbsp cornstarch

K tsp ground ginger K tsp ground cinnamon

Topping 1 c old-fashioned oats

O c flour

50 min prep time serves 6

3 Tbsp brown sugar

¼ tsp salt 6 Tbsp unsalted butter, cubed

1. Preheat oven to 350˚. Grease an 8x8-inch baking dish and set aside.

2. Gently toss halved apricots with lemon juice, honey, cornstarch, ginger, and cinnamon. Spread apricots in baking dish.

3. In a medium bowl, mix together oats, flour, brown sugar, and salt.

4. Add butter cubes to oat mixture. Using your fingers, work butter into oat mixture until clumps begin to form and butter pieces are reduced in size.

5. Sprinkle oat topping over apricots. Bake 35 to 40 minutes, or until filling is bubbly and topping is golden brown.

Per serving: 388 Calories, 8 g Protein, 61 g Carbohydrates, 28 g Total sugars (16 g Added sugars), 6 g Fiber, 14 g Total fat (8 g sat), 103 mg Sodium, HH Vitamin A, B1 (thiamine), Phosphorus, H Vitamin C, E, Iron, Magnesium, Potassium, Zinc

MAY 2022

SM_0522_324_05.indd 5

5

3/24/22 3:35 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

consider meal timing in diabetes Cutting down on processed foods appears to produce better health outcomes for people with diabetes. A new study determined that eating such foods—especially late in the day—increased the risk of heart disease.

The researchers analyzed data from 4,642 people with diabetes to determine their risk of dying from heart disease.

Those who ate potatoes or starchy vegetables in the morning, whole grains in the afternoon, and dark vegetables such as greens and broccoli in the evening were less likely to die from heart disease. Those who ate processed meat in the evening were more likely to die from the disease.

SOURCE “People with diabetes who eat less processed food at night may live longer,” Endocrine Society, 3/15/22

prunes boost bone strength Eating five or six prunes each day can help prevent fractures in women, according to a new study. Researchers found that postmenopausal women who ate 50 grams of prunes every day for a year were able to maintain bone mineral density in their hips, while a control group who ate no prunes lost significant bone mass there. The control group also saw an increase in hip fracture risk compared to the prune eaters.

SOURCE “The role of prunes in modulating inflammatory pathways to improve bone health in postmenopausal women” by J.J. Damani et al., Advances in Nutrition, 2022

6

MAY 2022

SM_0522_324_06_07_08_09.indd 6

3/29/22 3:00 PM

did you know?

Mangos appear to boost immunity in children.

Researchers attributed the gains to the fruit’s high fiber content in addition to potassium and vitamins A, C, and B6.

SOURCE “Two new studies find positive health outcomes of mango consumption,” National Mango Board, 2/24/22

coffee may aid the heart

The American College of Cardiology has good news for coffee lovers: Drinking two or three cups a day may lower the risk of heart disease.

New research provides evidence that coffee isn’t linked to new or worsening heart disease and may be heart protective.

“Clinicians generally have some apprehension about people with known cardiovascular disease or arrhythmias continuing to drink coffee, so they often err on the side of caution and advise them to stop drinking it altogether due to fears that it may trigger dangerous heart rhythms,” said researcher Peter M. Kistler, MD. “But our study shows that regular coffee intake is safe and could be part of a healthy diet for people with heart disease.”

One limitation is that the researchers did not account for added creamers, milk, or sweeteners that might affect the health benefits of coffee consumption.

SOURCE “Good news for coffee lovers: Daily coffee may benefit the heart,” American College of Cardiology, 3/24/22

MAY 2022

SM_0522_324_06_07_08_09.indd 7

7

3/29/22 3:00 PM

Chocolove Sesmark

Crackers & Thins

2 /$5.00

Save up to $2.38 on 2 3.5 – 7.5 oz.

SELECT VARIETIES

Crazy Richard’s

Chocolate Bars & No Sugar Chocolate Bars

2 /$5.00 Save up to $1.98 on 2 3.1 – 3.2 oz.

SELECT VARIETIES

2 /$6.00

Save $1.98 on 2 / 3.2 oz.

SELECT VARIETIES

Lifeway

Peanut Butter

Kefirs & Farmers Cheese

Save $1.00 / 16 oz.

SELECT VARIETIES

SELECT VARIETIES

$3.69

$3.99 Save up to $1.30 / 16 – 32 oz.

Almond Butter

$10.99

Save $3.00 / 16 oz.

Whole Milk Kefir

$5.99

Save $1.00 / 32 oz.

Plain

Sir Kensington’s

From the Ground Up

Ketchup & Dressings

$3.99

Crackers & Stalks

Save up to $1.30 / 8.45 – 20 oz.

SELECT VARIETIES

2 /$7.00

Mayonnaise & Mustards

Save $1.38 on 2 4 oz.

SELECT VARIETIES

$4.99

Save up to $2.00 / 9 – 12 oz.

SELECT VARIETIES

Nutpods Almond + ­Coconut ­ Creamers

2 /$6.00

Save $1.38 on 2 11. 2 oz.

SELECT VARIETIES

8

MAY 2022

SM_0522_317_08_09.indd 8

Stonyfield Organic Yogurts

$3.99

Save $2.00 / 32 oz.

SELECT VARIETIES

Greek Yogurt

$6.99

Save $1.20 / 32 oz.

Plain SALE GOOD THROUGH MAY 31, 2022

4/4/22 9:44 AM

Nature’s Path Products Nature’s Path brings you crunchy, delicious cereals and granolas you’ll gladly get up for and granola bars you can take along anywhere. Celebrating 35 years of loving the earth and the people on it, all of their products are USDA Certified Organic and Non-GMO Project Verified.

Love Crunch ­Granola & Bars

$4.99

Save up to $1.20 10 – 11.5 oz.

SELECT VARIETIES

Cereals­

$4.99

Save up to $1.20 10.6 – 14 oz.

SELECT VARIETIES

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.

Spicy Mustard

$3.99

Save $1.00 / 12 oz.

Ketchup, BBQ & Steak Sauces

$4.99 Save up to $1.50

8.5 – 11.3 oz.

SELECT VARIETIES

Dressings & ­Avocado Oil Spray

$5.99 Save up to $1.70

No Soy ­Teriyaki Sauce

$6.99

Save $1.00 / 8.5 oz.

Mayo

$8.99

Save $1.90 / 12 oz.

SELECT VARIETIES

Avocado Oil

$9.99

Save $3.20 / 16.9 oz.

4.7 – 8 oz.

SELECT VARIETIES SALE GOOD THROUGH MAY 31, 2022

SM_0522_317_08_09.indd 9

MAY 2022

9

4/1/22 8:42 AM

Skinny Sticks Hippeas Puffs

2 /$6.00

Save 78¢ on 2 4 oz.

SELECT VARIETIES

Pure Maple & ­Cinnamon Maple Sugar

$7.99 Save $2.00 / 6.15 – 10 oz.

SELECT VARIETIES

Maple & Honey Maple Syrup

$10.99 Save up to $2.50 / 16 oz.

SELECT VARIETIES

Nature’s Bakery

Fig Bars & O ­ atmeal ­Crumbles

Oatmilk Yogurt

Save up to $1.30 / 6 ct.

SELECT VARIETIES

2 /$3.00

Save 98¢ on 2 6 oz.

SELECT VARIETIES

GF Fig Bars

$4.99

Save $1.00 / 6 ct.

SELECT VARIETIES

Intense Fruit Spreads

$3.49

Save 50¢ 8.2 oz.

SELECT VARIETIES

$13.99

Save $2.00 / 8 oz.

Nancy’s

$3.69

Bonne Maman

Bourbon ­Barrel Aged

Alden’s Organic Ice Cream Bars

$4.99

Save 30¢ / 12 oz.

SELECT VARIETIES

Ice Cream

$6.99

Save $2.00 / 48 oz.

SELECT VARIETIES

Bionaturae Pasta & Tomatoes

2 /$6.00

Save up to $2.98 on 2 8.8 – 28.2 oz.

SELECT VARIETIES

EVOO

$11.99

Kettle Chips

2 /$8.00

Save $1.98 on 2 8 – 9 oz.

SELECT VARIETIES

Save $1.70 / 17 oz.

10

MAY 2022

SM_0522_317_10_11.indd 10

SALE GOOD THROUGH MAY 31, 2022

3/30/22 5:12 PM

Helpful Hens Organic Eggs Helpful Hens is on a mission to create a brighter, healthier future for all by way of eggs from hen-led regenerative farms across the U.S. Their family farmers work alongside their trusty hens to create a vibrant ecosystem using principles and practices that prioritize preserving and regenerating topsoil. Together they’re sprouting healthy food, resilient farmland, and restoring the earth’s carbon balance from soil to sky.

$4.99

Save up to $1.80 Dozen SELECT VARIETIES

Simple Mills Crackers & Cookies Simple Mills began in one woman’s living room, born of necessity and a desire for food that is simple, healthy and delicious. Now based in Chicago, Simple Mills continues the tradition of using intentional ingredients and baking with love.

Simple Mills grain free products are almond based, gluten free, soy free, gum free, non-GMO and Paleo friendly.

Chocolate Chip Cookies

$3.99

Save $1.60 5.5 – 6.2 oz.

SELECT VARIETIES

SALE GOOD THROUGH MAY 31, 2022

SM_0522_317_10_11.indd 11

Crackers

2 /$8.00

Save $1.98 on 2 4.25 oz.

SELECT VARIETIES

MAY 2022

11

4/4/22 12:51 PM

BY LISA FABIAN

FA N FAVO R I T E S !

It’s time to make crowd pleasers like chicken fajitas, pico de gallo, and cilantro lime shrimp. Learn how to make tangy pickled jalapeños and carrots, which make a great accompaniment to any Mexican dish.

© DORA KAZMIERAK

12

MAY 2022

SM_0522_324_12_13_14_15.indd 12

3/22/22 1:10 PM

30 min prep time

Chicken Fajitas

serves 2

From In Minutes by Clodagh McKenna ($24.99, Kyle Books, 2022)

2 skinless chicken breasts, thinly sliced 1 red bell pepper, deseeded and thinly sliced 1 small red onion, thinly sliced 1 tsp smoked paprika 2 garlic cloves, crushed 1 tsp ground cumin Pinch of mild chili powder Zest and juice of K lime 1 Tbsp olive oil Sea salt and freshly ground black pepper

For the salsa 1 large tomato, chopped K small red onion, finely chopped K small red chili, deseeded and finely chopped 2 Tbsp cilantro, chopped

© 2019 BY ERIC WOLFINGER

For the chicken

Juice of 1 lime To serve 4 small or 2 large flour tortillas 4 oz (K c) sour cream 1O oz Cheddar cheese, grated 1 ripe avocado, thinly sliced 1 lime, cut into wedges

1. In a large bowl, combine all ingredients for chicken, season well, and toss until everything is well mixed and chicken is coated in spices. Set aside to marinate for 10–15 minutes while you make salsa.

2. For salsa, place tomato, onion, and chili in a bowl.

Season to taste. Add cilantro and lime juice and mix well. Set aside.

3. Heat a griddle pan over a medium heat until hot.

Place chicken, bell pepper, and onion on griddle and cook for 6–8 minutes, or until everything is nicely charred and chicken is cooked through. Transfer to a warm serving bowl.

4. Briefly place tortillas on griddle pan to warm. Serve with chicken and separate bowls of sour cream, grated Cheddar, sliced avocado, and lime wedges for people to assemble their own fajitas.

Kitchen Note: A fantastic, vibrant lift to the midweek supper! These fajitas are so fun and easy to pull together. You can put all the fillings in bowls on the table and let everyone help themselves to assembling their own. If you have leftover roast chicken, lamb, beef, or pork it will work brilliantly for this recipe. If you’re looking for a vegetarian or vegan alternative, you could use pan-fried halloumi or tofu.

Per serving: 793 Calories, 35 g Protein, 60 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 14 g Fiber, 50 g Total fat (16 g sat), 1,213 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), B2 (riboflavin), E, Calcium, HHH Vitamin A, K, HH Vitamin B12, Iron, Magnesium, Potassium, Zinc

20 min

Taqueria-Style Pickled Jalapeños and Carrots

prep time + 2 hrs pickling time makes 2 cups

From The Mexican Keto Cookbook by Torie Borrelli ($24.99, Ten Speed Press, 2019)

4 to 6 jalapeños, sliced in ¼-inch rounds (remove seeds for less heat) 2 large carrots, sliced on diagonal in ¼-inch rounds 1 white onion, sliced thin 4 garlic cloves, peeled and smashed

2 c filtered water 1 c white wine vinegar 2 Tbsp apple cider vinegar 1K tsp kosher salt 2 to 3 Tbsp monk fruit sugar or xylitol sugar K tsp dried Mexican oregano 1 bay leaf (optional)

1. Place jalapeños, carrots, onion, and garlic into two 12-ounce mason jars.

2. In a medium saucepan over medium-high heat, bring water, both vinegars, salt, monk fruit sugar, oregano, and bay leaf (if using) to a boil, and then remove from heat. Pour vinegar mixture evenly over veggies in jars.

3. Let mixture cool to room temperature. Seal it with a tight-fitting lid and carefully turn it upside down to get mixture to evenly distribute. Pickles will be ready to eat in 2 hours, but if you wait until the next day the flavors will be more infused. These pickles will last for up to 1 month in the fridge.

Per serving (K cup): 63 Calories, 1 g Protein, 14 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 369 mg Sodium, HHH Vitamin A, C, H Vitamin B6

MAY 2022

SM_0522_324_12_13_14_15.indd 13

13

3/28/22 12:45 PM

continued from page 13

20 min prep time

Pico de Gallo From Provecho: 100 Vegan Mexican Recipes to Celebrate Culture and Community by Edgar Castrejón ($32.50, Ten Speed Press, 2021)

Avocado oil for frying 4 garlic cloves 2 jalapeño chilis

1. Set a small cast-iron skillet over medium heat. Add a drizzle of avocado oil and the garlic and jalapeños and fry, turning occasionally, until charred all over, about 6 minutes.

2. Remove from heat and let cool.

K red onion, cut into ¼-inch dice

3. Finely chop or mince garlic and transfer to a large bowl. Stem and halve jalapeños lengthwise

5 Roma tomatoes, cut into ¼-inch dice

4. Add onion, tomatoes, cucumbers, cilantro, lime juice, and salt. Mix well.

3 Persian cucumbers, cut into ¼-inch dice 1 c finely chopped cilantro leaves and tender stems ¼ c fresh lime juice 1 tsp fine sea salt

14

serves 8

(remove seeds for less heat, if desired). Chop into ¼-inch dice. Transfer to bowl.

5. Store pico de gallo in an airtight container in the refrigerator for up to 7 days.

Per serving: 36 Calories, 1 g Protein, 6 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 1 g Fiber, 1 g Total fat (0 g sat), 239 mg Sodium, HH Vitamin K, H Vitamin C

Kitchen Note: If you’ve had Mexican food, you’ve almost certainly tried or, at least, seen pico de gallo. It’s a fresh tomato salsa that’s a must-have condiment at any Mexican table. A dish without pico de gallo would be like fries without ketchup. You can serve pico with tortilla chips, on tacos or tostadas, or on anything, really. Pico de gallo typically contains only raw ingredients, but the garlic and jalapeños are cooked here, which adds an extra boost of flavor.

MAY 2022

SM_0522_324_12_13_14_15.indd 14

3/22/22 1:11 PM

© PENNY DE LOS SANTOS

Cilantro Lime Shrimp From Nachos for Dinner: Surprising Sheet Pan Meals the Whole Family Will Love by Dan Whalen ($22.95, Workman Publishing, 2022)

1 lb shrimp, cleaned, peeled, and tails removed 1 tsp kosher salt

15 min prep time serves 2

1. Season shrimp with salt and pepper.

2. Heat oil in a large frying pan over medium-high heat. Add shrimp to pan and cook until they start to curl and become opaque, 2 to 3 minutes. Flip shrimp with a spatula and cook until fully opaque, 1 more minute.

1 tsp freshly cracked black pepper

3. Add garlic and chili powder and cook, tossing shrimp in pan to coat, until garlic is fragrant, about

1 Tbsp olive oil

1 minute. Remove from heat and pour into a large bowl.

1 clove garlic, peeled and minced

4. Add lime juice to shrimp in bowl and toss to coat. Allow to cool for about 10 minutes. Add cilantro and stir to combine.

1 tsp chili powder Juice of 2 limes ¼ c chopped fresh cilantro

5. Serve warm, or store in an airtight container in the fridge for up to 3 days.

Kitchen Note: This is a bright and citrusy shrimp dish that can be served over nachos, if desired.

Per serving: 251 Calories, 32 g Protein, 11 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 3 g Fiber, 9 g Total fat (2 g sat), 1,325 mg Sodium, HHHHH Vitamin B12, Phosphorus, HHH Vitamin B6, E, HH Vitamin B3 (niacin), C, Zinc, H Vitamin A, K, Calcium, Folate, Magnesium

MAY 2022

SM_0522_324_12_13_14_15.indd 15

15

3/22/22 1:11 PM

FISH

STICKS

BETTER TOGETHER.

Whether you need a quick lunch or a convenient family dinner, there’s no need to make reservations for a sushi feast. At Lunds & Byerlys, we partner with Hissho Sushi to provide you with amazing sushi, made fresh daily.

Restaurant quality and easy convenience are always better together.

Find healthy options and convenient quality at lundsandbyerlys.com

16

MAY 2022

SM_0522_317_16_17.indd 16

3/30/22 1:29 PM

Try Eggs Chilaquiles & Eggs Chilaquiles (chē-lä-kē-lās) are a Mexican dish consisting of fried corn tortillas, simmered in salsa and often served with eggs and cheese.

They’re a spicy, savory meal that can be enjoyed any time.

2–4

servings

INGREDIENTS: 8 cups water

1½ cups organic Mexican-style cheese, shredded

1 Tbsp sea salt, divided

1 bunch organic green top radishes, trimmed and sliced thin

6 L&B Large Organic Brown Eggs 2 cups L&B Low-Sodium, Free-Range Organic Chicken Broth

1 bunch organic green onions, chopped widthwise

10 ounces L&B Organic Pico de Gallo

1 bunch organic cilantro, chopped fine

2 cups L&B Organic Yellow or Blue Corn Tortilla Chips

1 Tbsp sea salt

TO PREPARE:

1. Heat oven to 350F degrees.

2. Fill a saucepan with water. Bring the water to a low boil over

medium heat and add ½ tablespoon of salt. Carefully crack eggs into the water without breaking the yolks and let poach over medium-low heat. When egg whites have set just enough to hold together, gently nudge with a slotted spoon to keep them from sticking to the bottom of the pan. Let the eggs cook for about one minute and remove them to a plate; they should still be somewhat undercooked.

Rainbow Green Eggs & Hemp INGREDIENTS: 1 cup water, vegetable or chicken broth ½ cup quinoa 1 tsp hemp hearts parchment paper 1 sweet potato, peeled and diced 1 red bell pepper, diced, seeds & ribs removed

¼ ½ 2 1 2 ½ 1 1

3. Heat a large sauté pan over medium high heat. Add chicken broth and pico de gallo and bring to a simmer. Add tortilla chips into the pan and stir until evenly mixed. Sprinkle shredded cheese over the chips. Turn off the heat and place par-cooked eggs on top of the cheese.

4. Place pan in the oven for 5-7 minutes, until cheese is melted.

Remove from oven and garnish liberally with radishes, green onions, and cilantro. Serve immediately.

2

servings

cup pine nuts, roasted cup Extra-virgin olive oil tsps apple cider vinegar Tbsp sea salt organic eggs pound spinach & arugula blend cup cherry tomatoes, halved avocado, peeled, pitted and sliced

TO PREPARE:

1. Heat oven to 425F degrees.

2. Bring 1 cup of water, vegetable or chicken broth to a boil over high heat. Stir in quinoa, reduce heat to medium-low and cover.

Cook 15 minutes, or until all water has been absorbed. Fluff with a fork. Stir in hemp hearts just at serving time.

3. On parchment paper lined sheet pan, place diced sweet potato, diced red bell peppers, pine nuts then drizzle with ¼ cup olive oil. Place sheet pan in oven and bake for 15-20 minutes, until potatoes are fork tender and have started to brown.

4. Bring a large pot of water to a boil, add 1 teaspoon of cider

vinegar and a pinch of sea salt, reduce to a simmer. Crack eggs one at a time into a small dish, then add them to the simmering water. Use a spoon to keep them from touching each other.

Poach the eggs for about 3 minutes, until the whites are set and the yolks remain runny. Remove from water with a slotted spoon, and hold on a paper towel lined plate.

5. Serve in bowls or plates with ingredients evenly distributed, starting with the spinach and arugula. Add the quinoa & hemp mixture, then the sweet potatoes, peppers and pine nuts. Add cherry tomatoes and avocado slices, top with the poached egg.

Drizzle remaining olive oil, cider vinegar and sea salt.

MAY 2022

SM_0522_317_16_17.indd 17

17

3/30/22 5:23 PM

[ quick tips ]

BY MARLAINA DONATO

going green care for indoor plants with essential oils

Indoor plants are unsung heroes that increase oxygen, regulate humidity, and reduce stress.

Taking care of our leafy allies with the help of essential oils can eliminate fungus and pests like aphids, fungus gnats, mealybugs, spider mites, whiteflies, scale, and thrips. Essential oils are a wonderful alternative to chemical treatments, and go a long way.

Houseplants are more susceptible to bugs during the colder months when plants have compromised immunity during their growth-cycle lull. On the other hand, too much moisture and too little sun during warmer months can foster molds and fungus.

The good news is that a few drops of essential oil added to regular waterings or a spray bottle can get most houseplants thriving again.

A heavy hitter for combating mold and fungus is tea tree.

Basil essential oil partnered with lemongrass will conquer aphids.

Patchouli and spearmint essential oils used singly or in combination will arrest fungus gnats in soil.

Spider mites won’t have a chance with peppermint and lemongrass.

Lavender offers a simple antifungal and antibacterial one-two punch.

On the practical side, essential oils past their shelf life (six months for citrus oils, two years for others) can be repurposed and added to water for eliminating molds and bacteria from the surfaces of old pots before new plants go in. This can be applied to both houseplants and outdoor potted patio gardens. ● SELECTED SOURCES The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood ($26.95, New World Library, 2016) • “How to get rid of houseplant bugs naturally,” www.SmartGardenGuide. com • Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications by Marlaina Donato, CA, CMT ($19.95, Ekstasis Multimedia, 2015)

18

MAY 2022

SM_0522_324_18_19.indd 18

3/22/22 1:06 PM

Mold & fungus fighter

For every cup of water used for watering, add 2 drops lavender essential oil and 2 drops tea tree oil.

Create essential oil and water mixture and stir well right before use. For plants already affected by molds or fungus, use for four weeks in every watering and twice a month for prevention.

Helpful tip: When using a plant spray (for aphids, for example), remove the plant from direct sunlight and hot rooms for a few hours to avoid leaf burn.

MAY 2022

SM_0522_324_18_19.indd 19

19

3/22/22 1:04 PM

[ in focus ]

BY CAMERON HENDRIX

good night! have a

strategies to improve sleep quality

Sleep is a vital component of health, and we all get at least a little shuteye most nights of our lives. But insomnia and other sleep disturbances are rampant, and they contribute to fatigue, lack of focus, irritability, and other dysfunctions.

“Sleep quality is essential, and poor sleep quality contributes to disease and poor health outcomes,” concludes a 2022 study from the journal Nursing Forum.

“Good sleep quality has positive effects such as feeling rested, normal reflexes, and positive relationships.”

Sleep-supporting supplements There are several nutrients and other supplements that can help enhance your time under the covers.

Supplemental melatonin (a natural hormone) has been shown to shorten the time it takes to fall asleep and can foster deeper sleep as well.

Because long-term melatonin use is associated with an increased risk of bone fracture, “use it only as needed, not every night,” recommend the medical experts at ConsumerLab.com. “Try the lowest dose that will work for you, starting with about 1 milligram or less.

If that doesn’t work, try 3 mg.” Melatonin can potentially affect blood pressure, so check with your healthcare practitioner before use.

Several studies have found improvement in insomnia symptoms with the mineral magnesium. In one trial, older adults with insomnia took either 500 milligrams of magnesium or a placebo daily for two months. There was a clear difference between the groups, with the magnesium users experiencing significantly better outcomes.

Chamomile tea brings about a mild sedative effect that can lead to better sleep.

20

An amino acid in green tea known as L-theanine promotes relaxation and may help reduce anxiety.

These properties can have a positive effect on sleep and cut down on drowsiness the following day. L-theanine is available as a supplement. Decaf green tea itself may also help, but herbal teas are generally recommended near bedtime.

Lifestyle strategies Turning off electronic devices an hour or more before bed can make you less wired and more ready to sleep.

Reading or listening to soft music is a good strategy for unwinding. Meditation and gentle breathing exercises can help too.

Aerobic exercise is another sleep inducer, but it’s better to avoid it too close to bedtime as it can lead to overstimulation.

Cutting down on sugar and caffeine may also help. ● SELECTED SOURCES “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients . . .” by D. Langade et al., Journal of Ethnopharmacology, 1/21 • “Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women . . .” by S.M. Chang and C.H. Chen, Journal of Advanced Nursing, 2/16 • “Melatonin supplements review,” medically reviewed by Tod Cooperman, MD, www.ConsumerLab. com • “Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: A systematic review of efficacy and safety” by L. Culpepper and M.A. Wingertzahn, Primary Care Companion for CNS Disorders, 12/31/15 • “Sleep, circadian rhythms, and Type 2 diabetes mellitus” by G. Parameswaran and D.W. Ray, Clinical Endocrinology, 1/22 • “Sleep quality: An evolutionary concept analysis” by K.L. Nelson et al., Nursing Forum, 1/22

MAY 2022

SM_0522_324_20_21.indd 20

3/29/22 10:06 AM

“Good sleep quality has positive effects such as feeling rested, normal reflexes, and positive relationships.”

MAY 2022

SM_0522_324_20_21.indd 21

21

3/29/22 10:06 AM

BY TASTE FOR LIFE STAFF

protect your smile take good care of your teeth and gums!

Try a tooth-friendly sweetener!

Xylitol is a low-calorie sweetener, equal in sweetness and volume to table sugar.

Research supports using xylitol to prevent cavities, plaque, and tooth decay.

Bacteria cannot utilize xylitol to grow; therefore, fewer decay-causing bacteria survive on the tooth’s surface over time, reducing plaque formation.

22

MAY 2022

SM_0522_324_22_23.indd 22

3/30/22 11:24 AM

Practicing good oral hygiene every day not only preserves your winning smile, but it also helps stave off illness. Research has shown that people with periodontal (gum) disease have an increased risk of heart attack and stroke. Although the connection between gum disease and cardiovascular issues is not yet fully understood, it’s safe to say that taking good care of your teeth and gums plays a vital role in your overall health and well-being.

Start with a clean foundation

Call in the professionals

Brushing and flossing make up the foundation of good oral health. The American Dental Association offers the following tips to help you clean your teeth and gums effectively:

While natural remedies can go a long way toward keeping your mouth healthy, it’s still important to schedule regular cleanings with your dentist. Regular dental checkups may help to identify potential issues early on, making treatments easier and more affordable. Most people should visit the dentist at least once or twice a year.

Serious pain and infections should always be treated by a dental health professional. ●

Brush Brush your teeth for two minutes, twice a day, with a soft-bristled toothbrush. Hold your toothbrush at a 45-degree angle to your gums, and gently brush back and forth. Be sure to brush all outer, inner, and chewing surfaces of your teeth, including the insides of your front teeth, which are easier to brush by holding the toothbrush vertically. Use a tongue scraper or brush your tongue to get rid of odor-causing bacteria.

Floss Break off about 18 inches of floss and wrap it around the middle finger of each hand. Holding the floss between your index fingers and thumbs, wrap the floss around each tooth and gently move it up and down—never push the floss into your gums! At the gum line, carefully slide the floss between your gum and tooth using a C-shape motion. Periodically wind the floss either to the right or left to ensure you’re using a clean section of floss. Don’t reuse floss, as it doesn’t work as well and could transmit bacteria to your mouth.

SELECTED SOURCES “5 steps to a flawless floss”; “Brushing your teeth”; “Your top 9 questions about going to the dentist—answered!” American Dental Association, www.MouthHealthy.org • “Anticariogenic potential of . . . xylitol chewing gum, and black tea” by P. Gul et al., European Journal of Dental Education, 4–6/18 • “Antimicrobial activity of toothpastes containing natural extracts . . .” by A. De Rossi et al., Brazilian Dental Journal, 2014 • “The caries preventive effect of 1 year-use of low-dose xylitol chewing gum . . .” by F. Cocco et al., Clinical Oral Investigations, 12/17 • “Gum disease and heart disease: The common thread,” Harvard Heart Letter, www.Health.Harvard.edu, 3/18 • “Xylitol: The decay-preventive sweetener,” California Dental Association, www.CDA.org

Choose the right toothpaste Since daily brushing is so vital, it’s important to use the right toothpaste. Many toothpaste brands feature effective, natural ingredients. Here are a few to look for: ✔ activated charcoal ✔ baking soda ✔ peroxide ✔ green tea

✔ eucalyptol ✔ vitamin D ✔ xylitol

MAY 2022

SM_0522_324_22_23.indd 23

23

3/30/22 11:24 AM

Epic

Briannas

Meat Strips

Avocado & ­Organic ­Vinaigrette ­ Dressings

3/$5.00

Save $1.57 on 3 / 0.8 oz.

SELECT VARIETIES

$4.29

Pork Rinds

2 /$6.00

Save up to $1.30 10 oz.

SELECT VARIETIES

Save $3.38 on 2 / 2.5 oz.

SELECT VARIETIES

Suckerpunch

Crunchmaster

Pickles & Bloody Mary Mixes

Crackers

2 /$6.00

$5.99 Save up to $1.60

Save $1.98 on 2 4 oz.

SELECT VARIETIES

Loacker

Wafer Cookies

$3.99

Save $1.40 8.82 oz.

SELECT VARIETIES

Muir Glen

Tomatoes & Tomato Sauce

2 /$3.00

Save up to $2.98 on 2 / 14.5 – 15 oz.

SELECT VARIETIES

Pasta Sauce & Salsa

2 /$6.00

Save up to $4.98 on 2 / 16 – 26 oz.

SELECT VARIETIES

Endangered Species

Donkey

2 /$5.00

2 /$7.00

Chocolate Bars

Save $2.18 on 2 / 3 oz.

SELECT VARIETIES

Oat Milk Baking Chips

$4.99

Save $1.20 / 10 oz.

24

24 – 32 oz.

SELECT VARIETIES

MAY 2022

SM_0522_317_24_25.indd 24

Chips

Save $2.38 on 2 / 14 oz.

SELECT VARIETIES

Salsa

$4.49

Save $1.20 / 16 oz.

SELECT VARIETIES SALE GOOD THROUGH MAY 31, 2022

4/1/22 12:31 PM

Siete Tortilla Chips, Hot Sauce & Taco Shells The Siete family creates grain-free Mexican-American foods with Salud y Sabor — “health and flavor.” Siete’s grain-free tortilla chips and taco shells are made with simple ingredients like cassava flour and 100% avocado oil for gluten free and dairy free enjoyment. Their hot sauces really bring the flavor and are Whole 30 approved.

Tortilla Chips & Hot Sauce

2 /$7.00

Save up to $4.78 on 2 / 5 oz.

SELECT VARIETIES

Taco Shells

$4.49

Save $2.30 / 5.5 oz.

Udi’s Products 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 filled with all of the taste and quality they are known for.

Bread, Bagels & ­Frozen Entrées

Mug Cakes ­Mixes

Save up to $1.50 / 8 – 14.2 oz.

SELECT VARIETIES

Save 50¢ / 8.4 oz.

SELECT VARIETIES

$4.99

$4.99

Granola

$5.99

Save $1.50 / 11 – 12 oz.

SELECT VARIETIES

SALE GOOD THROUGH MAY 31, 2022

SM_0522_317_24_25.indd 25

MAY 2022

25

3/30/22 5:10 PM

[ cook-at-home ]

BY EVA MILOTTE

good egg!

a culinary marvel

Is there a food as perfect as the egg?

Containing all nine essential amino acids, vitamin D, lutein, zeaxanthin, and choline, eggs are a unique nutritional package. One large egg has just 70 calories and six grams of high-quality protein.

Pairing a high-quality protein item like an egg with plant foods helps you meet daily protein needs and optimal vitamin and mineral intake. Consuming eggs supports strong bones and healthy muscles. Eating eggs has also been shown to assist dieters with losing weight, feeling more energetic, and ingesting fewer calories at lunch than when a high-carb breakfast like bagels is consumed.

Enjoying the incredible egg Aside from their stellar nutritional benefits, eggs are a kitchen staple throughout the world. Cooking them is truly a culinary marvel. The ability to transform from a liquid to a solid with the quickest of heat exposure is just one attribute that makes eggs such a special food.

As one of the least expensive sources of highquality protein, eggs are a great choice for any meal of the day. They’re a traditional favorite in the a.m., but eggs make a tasty option for lunch and dinner too. Think casseroles, frittatas, deviled eggs, and egg salad sandwiches.

Stuff scrambled eggs into burritos. Top bean and veggie tortillas with a fried egg. Pair eggs with other high-nutrient foods like fruits, vegetables, whole grains, and low-fat dairy products. Add grated or finely chopped hard-cooked eggs to salads, cooked vegetables (asparagus is a tasty choice), and grain dishes.

There are many methods to cook eggs. In fact, the 100 pleats in a chef’s tall white toque (hat) are said to represent the number of egg dishes a chef can prepare. Here are some fun tips guaranteed to make you an eggspert!

26

When scrambling eggs, cook them over a gentle heat. For softer curds, add butter or oil. Be aware that if the eggs overcook, the added liquid will separate from the eggs and make a watery dish.

P recook vegetables, seafood, or meat before adding to omelets or scrambles. Using a nonstick sauté pan or a well-seasoned cast iron skillet is a must.

Don’t use the edge of a bowl to crack an egg. Instead gently tap the center of the egg against a hard, flat surface. This helps prevent pieces of the shell from getting into the egg whites and yolks.

To separate whites from yolks, pass the yolk back and forth between the cracked shells, letting the whites fall back into the bowl.

When making a meringue, be sure none of the egg yolks wind up in the whites. Use a metal or glass bowl with a rounded bottom for perfectly whisked egg whites.

B efore cooking eggs in their shells, take them out of the fridge for an hour. Working with room temperature eggs helps prevent their shells from breaking when they hit the water.

S teer clear of eggs with hairline cracks. Cracked specimens will seep their whites into the cooking water and may not be safe to eat.

O nce hard cooked, immediately remove eggs from the boiling water and plunge them into a big bowl of ice water. This not only stops the cooking process but also helps prevent unsightly green rings from appearing around the yolks.

MAY 2022

SM_0522_324_26_27.indd 26

3/22/22 12:55 PM

Egg Ribbons Hard-cooked eggs are easier to peel when still warm.

P eel soft-cooked eggs when completely cool, so the egg whites have time to firm up.

The size of an egg doesn’t make much difference in a dish unless the recipe indicates using a particular size.

There are three grades of eggs: AA, A, and B, with AA being the freshest and B the least fresh.

W hite or brown, an egg’s color doesn’t matter when it comes to flavor, nutrition, and quality.

To determine how fresh an egg is, submerge it in a bowl of water. If it sinks and lies on its side, it’s considered fresh. If the wide end of the egg points up, the egg is not as fresh and may be best for baked goods. If the egg floats, it’s old.

A void storing eggs in the refrigerator door, even if you have a handy egg holder. The constant opening and closing of the refrigerator door agitates the egg whites and causes them to deteriorate. Keep eggs in the carton they were purchased in, and store on a refrigerator shelf.

Store eggs away from strong-smelling items in the fridge, as their porous shells are likely to absorb odors. ● SELECTED SOURCES “A dozen ways to become an eggspert!” American Egg Board, www.

IncredibleEgg.org, 2022 • Eggs On Top by Andrea Slonecker ($24.95, Chronicle Books, 2014)

From That Noodle Life by Michael Le and Stephanie Le ($30, Workman Publishing, 2022)

1 large egg Pinch of salt Neutral oil, for the pan

1. Lightly beat egg in a bowl until egg white and yolk are completely incorporated.

Season with salt.

10 min prep time serves 1

2. Heat a medium (12-inch) nonstick frying pan over medium-low heat.

Add a touch of oil to pan and swirl to coat.

3. Pour egg into pan in a thin layer and swirl to coat bottom of pan, much like a crêpe. Cook, untouched, over low heat until egg sets and releases from side of pan, about 1 minute. Use a silicone spatula to flip egg and cook other side, 10 to 15 seconds.

4. Slide egg onto a cutting board. Carefully roll it up and thinly slice crosswise into ribbons. Use immediately, or cover and keep in the fridge for up to 3 days.

Per serving: 69 Calories, 5 g Protein, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 5 g Total fat (1 g sat), 115 mg Sodium, H Vitamin B2 (riboflavin), B12, Phosphorus

Kitchen Note: It’s always fun when food dresses up as other food—say, a bright pile of yellow noodles that aren’t noodles? Egg ribbons are a quick and easy way to add color and protein. They look impressive and are incredibly easy to make. Make sure you use a nonstick pan and keep the heat on the lower side; you don’t want your brilliant yellow eggs browning too much. When making multiple portions, stack several crêpes at a time before rolling and slicing them to cut down on the work.

© MICHAEL LE

MAY 2022

SM_0522_324_26_27.indd 27

27

3/22/22 12:56 PM

[ smart supplements ]

BY JANE EKLUND

supergreens an easy way to fill nutrient gaps

They’re called “supergreens” for a reason. Algae and cereal grasses pack a nutritive punch that can round out a whole-foods diet. We looked at the science and checked in with some experts on their benefits.

Health-conscious folks know the advantages of eating dark green, leafy vegetables, and that the best way to reap those benefits is through eating whole foods like spinach, kale, and broccoli. Supergreen algae and cereal grasses can build on a healthy diet and fill in gaps. Including spirulina, chlorella, barley grass, wheatgrass, and others, supergreens are typically sold as concentrated green powder that can be mixed into food or drink, though they are available in capsule form too.

Go green!

We reached out to two experts who recommend that people get plenty of green vegetables at mealtimes— and also encourage taking a supergreens supplement when appropriate.

“A supergreen food is packed with life-supporting nutrients, in addition to high chlorophyll content, which provides the deep green color and has its own unique health benefits,” says Mark Drucker, MD, medical director for the Center for Advanced Medicine in Encinitas, CA. “They can be fresh foods such as spinach, kale, broccoli, watercress, and freshwater plants such as algae and spirulina, as well as the young grass of grains such as wheatgrass and barley grass.”

In addition to chlorophyll, Dr. Drucker cites the many nutrients found in such foods, including dense amounts of vitamins, minerals, enzymes, antioxidants, fiber, and phytonutrients like flavones, carotenoids, resveratrol, lignans, and others.

What the science says

James B. LaValle, RPh, CCN, a pharmacist, author, and clinical nutritionist, highlights some health benefits of dietary greens: They help fight free radicals that can lead to cancer and heart disease; control blood pressure, 28

blood sugar, and cholesterol levels; promote the immune system; improve digestion; and balance pH. “When I see studies showing the benefits of things like barley grass, kelp, and green algae, I think the addition of a superfoods powdered green drink is a really good thing to do too,” says Dr. LaValle.

Recent studies showed the power of supergreens: A 2020 meta-analysis found that the blue-green algae spirulina has positive effects on weight loss and blood lipids. One randomized study compared a group of obese people who dieted and took 2 grams of spirulina a day to obese people also on a diet who took a placebo.

Researchers found those in the spirulina group lost significantly more weight and more inches from their waist than the placebo group. They also significantly reduced body fat and showed lower C-reactive proteins, which indicate inflammation in the body. Another small study showed that those who took 1 gram of spirulina for 12 weeks increased HDL cholesterol.

A randomized controlled study of 50 healthy elderly men and women concluded that consuming chlorella may prevent and slow the progression of frailty in older people.

Scientists reviewing research on barley grass reported that the grass has more than 30 substances that can help prevent and treat more than 20 chronic diseases.

Because barley grass contains nutrients such as GABA, magnesium, and B vitamins, it also helps promote sleep.

SELECTED SOURCES “Effects of spirulina on weight loss and blood lipids: A review” by J. DiNicolantonio et al., Open Heart, 3/8/20 • “Green superfoods for numerous benefits” by CJ Puotinen; “Guide to green foods supplements”

by Maria Noël Groves, www.TasteForLife.com • “Is chlorella food beneficial for elderly people? A study of the benefits of carotenoids, folate, and homocysteine” by M. Fujishima et al., presented at the 4th meeting of the Japanese Association of Sarcopenia and Frailty • Personal communication: Mark Drucker; James B. LaValle, 2021 • “Preventive and therapeutic role of functional ingredients of barley grass for chronic diseases in human beings” by Y. Zeng et al., Oxidative Medicine and Cellular Longevity, 2018

MAY 2022

SM_0522_324_28_29.indd 28

3/30/22 7:06 AM

Get a nutrient boost

Supergreens can be enjoyed any time of day. Some people add them to their morning protein shake or smoothie. Others drink them in the afternoon “in water or iced tea to get a boost of energy to help ward off the dreaded afternoon slump,” says Dr. LaValle.

Supergreens in supplement form should be used to enhance rather than replace a diet rich in green, leafy veggies. Consult with your healthcare practitioner to make sure supergreen supplements

are a good fit for you. Buy them from reputable companies, ideally those certified through an independent lab such as NSF or Informed-Choice.

Read the labels and skip products with ingredients other than those from plant foods, digestive enzymes, and probiotic strains.

Don’t go overboard: Some of the vitamins and minerals in supergreens can be toxic if taken in excess. Look for a blend that provides no more than 100 percent of the recommended daily intake of any nutrient. ●

MAY 2022

SM_0522_324_28_29.indd 29

29

4/5/22 9:02 AM

[ just for kids ]

30

3 7 4

Answers:

1 6 5

9 8 2

I spy find the objects below!

MAY 2022

SM_0522_324_30.indd 30

3/24/22 5:18 PM

HUGE DEALS Enjoy our Buyers’ Best Deals!

TruRoots Quick Cook Quinoa & Quinoa

These high-quality, sprouted whole grains are gluten free, vegetarian, vegan, and organic — as well as delicious, quick-cooking and healthy.

Live Sparkling Probiotic Kombucha

This 99.7% pure kombucha is cold-brewed and high in probiotics. USDA Organic, non-GMO, gluten free and vegan.

3/$8.00

Quick Cook Quinoa

2 /$5.00

Save $3.07 on 3 12 oz.

SELECT VARIETIES

Save $2.78 on 2 / 8.5 oz.

SELECT VARIETIES

Quinoa

$3.99

Save $2.00 / 8 – 12 oz.

SELECT VARIETIES

Beanfields Bean Chips

One serving of Beanfields Bean Chips gives you 4 grams of protein and 4 grams of fiber, so you can feel good about what you’re eating.

2 /$6.00

Green Mountain Gringo Salsa

Celebrate Cinco de Mayo with the freshest-tasting salsa around! Green Mountain Gringo salsas are made from ripe tomatoes, intriguing herbs and a host of fresh ingredients for flavor-packed perfection.

$4.39

Save $2.78 on 2 5.5 oz.

SELECT VARIETIES

La Famiglia DelGrosso Pasta Sauce, Pizza Sauce & Sloppy Joe Sauce Each DelGrosso sauce was created by a different family member as a celebration of their sauce-making heritage.

buy one, get one

Save $2.00 16 oz.

SELECT VARIETIES

Mom’s Best Cereals

Mom’s Best Cereals are an ideal solution for parents who are looking for a natural alternative to sugar-laden cereals packed with artificial ingredients.

2 /$5.00

Save $2.18 on 2 11.5 – 16.5 oz.

SELECT VARIETIES

FREE

Save up to $8.49 on 2 13.5 – 26 oz.

SELECT VARIETIES SALE GOOD THROUGH MAY 31, 2022

SM_0522_317_31.indd 31

MAY 2022

31

3/31/22 2:00 PM

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.

Squeeze Packs

Peanut Butter Cups

10 /$10.00

$4.99

Save $3.90 on 10 1.15 oz.

SELECT VARIETIES

Save $1.00 4.7 oz.

SELECT VARIETIES

Butter Cups

2 /$3.00

Save $1.58 on 2 1.4 oz.

SELECT VARIETIES

Peanut Butter

$4.49

Save $1.30 16 oz.

SELECT VARIETIES

Almond Butters

Peanut Butter

Save $3.00 16 oz.

SELECT VARIETIES

Save $2.50 28 oz.

SELECT VARIETIES

$9.99

$6.99

SALE GOOD THROUGH MAY 31, 2022

LundsandByerlys.com/nourish

SM_0522_317_32.indd 32

3/30/22 5:13 PM