Festival May 2024

Page 1


See pages 16, 17 and the back cover for this month’s featured items!

Edition of Taste for Life May 2024
beauty Celiac Awareness Easy egg dishes inside
of the mediterranean


Potassium is a tiny mineral that does a huge job, keeping the heart beating regularly—at least 100,000 times a day— as it pumps blood through the circulatory system.

Potassium also aids in skeletal and muscular movement, and this electrolyte helps the kidneys to filter blood and makes digestion an easier task.

A balanced amount of potassium in the system has been linked to healthy blood pressure and cholesterol levels, regular heart rhythms, and strong bones.

The symptoms of potassium deficiency are hard to ignore, with uncomfortable digestion being the most noticeable. Achieving a potassium-rich diet is simple, as this mineral is found in fruits and vegetables, dairy products, whole grains, citrus juices, meats, and fish. ●

SELECTED SOURCES “How potassium helps your heart,” www.WebMD.com, 4/6/23 • “Potassium,” Linus Pauling Institute, http://lpi.oregonstate.edu, 4/19 • “Potassium,” National Institutes of Health, https://ods.od.nih.gov, 6/2/22 • “Potassium lowers blood pressure,” Harvard Health, https://health.harvard.edu

[ nutrition plus ]
LIFE STAGE AGE MALES (MG/DAY) FEMALES (MG/DAY) Infants 0–6 months 400 400 7–12 months 860 860 Children 1–3 years 2,000 2,000 4–8 years 2,300 2,300 9–13 years 2,500 2,500 Adolescents 14–18 years 3,000 2,300 Adults 19 and older 3,400 2,600
FOOD (RAW) SERVING SIZE POTASSIUM (MG) Baked Potato (with skin) Whole potato 926 Spinach ½ cup, cooked 838 Apricots, dried ½ cup 755 Lentils 1 cup (cooked) 731 Prunes ½ cup 637 Raisins ½ cup 598 Acorn squash, cubed ½ cup, cooked 448 Banana 1 banana 422
2 MAY 2024
may contents ] Products advertised or mentioned in this magazine may not be available in all locations. 18 28 12 mediterranean diet dinners Fresh recipes bursting with flavor and health benefits. 5 market gourmet Lime, Coconut & Sesame Cake 6 health front Plant foods may help lower disease risk • Salt substitutes support healthy blood pressure • Cinnamon aids cholesterol control • More 12 mediterranean diet dinners Farfalle with Zucchini, Tomatoes, Olives, and Feta • Artichoke, Pepper, and Chickpea Tagine • Greek Baked Cod or Cauliflower Steaks with Roasted Vegetables (Psari Plaki) 18 quick tips Eye creams help fight the signs of aging. 20 healthy family Get the facts about celiac disease. 22 the microbiome and wellness Foods to support a healthy gut. 26 cook-at-home Eggs take center stage. 28 weight & fitness Strategies to prevent injuries. 22 © AMERICA’S TEST KITCHEN MAY 2024 3

5 Lime, Coconut & Sesame Cake

12 Farfalle with Zucchini, Tomatoes, Olives, and Feta

14 Artichoke, Pepper, and Chickpea Tagine

15 Greek Baked Cod or Cauliflower Steaks with Roasted Vegetables (Psari Plaki)

27 Paprika Devilled Eggs

Smoked Salmon Scrambled Eggs

[ covering health ] coming in june chief content officer and strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) contributing editors Lisa Fabian, Rich Wallace associate editor Kelli Ann Wilson creative director Michelle Knapp custom graphics manager Donna Sweeney chief operating officer Amy Pierce customer service 800-677-8847 CustomerService@TasteforLife.com client services director - retail Judy Gagne (x128) client services directoradvertising & digital Ashley Dunk (x190) western brand promotions director Shannon Dunn-Delgado 415-382-1665 vice president – group brand promotions Bob Mucci 603-831-1868 vice president – retail sales and strategic partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) chairman and founder T. James Connell creative and sales offices 155 Washington Street Keene, NH 03431 603-283-0034 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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 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. Printed in the US on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources. © 2024 ASHLEY SKATOFF & NICHOLAS SHAW • Kebab recipes • Men’s health • Get better sleep 4 MAY 2024
recipe finder

Lime, Coconut & Sesame Cake

From Flavor Kitchen by Crystelle Pereira ($29.99, Kyle Books, 2023)

For the sponge

½ c shredded coconut, plus extra to decorate

3 Tbsp black sesame seeds*, plus extra to decorate

3½ Tbsp unsalted butter, room temperature

Generous 1 c superfine sugar

Zest of 3 limes, plus extra to decorate

1½ Tbsp coconut oil, melted

½ tsp vanilla extract

¼ tsp coconut extract (optional)

3 eggs

Scant ½ c coconut cream**, room temperature

1¹⁄³ c all-purpose flour

1½ tsp baking powder

¼ tsp fine sea salt

For the lime frosting

Scant 1 c confectioners’ sugar

Juice of 2 limes

1. Preheat oven to 350°. Line an 8½x4½x2½inch loaf pan with baking paper.

2. Place shredded coconut and sesame seeds in a dry skillet, and toast over low heat for about 5–7 minutes until golden. Transfer to a bowl and set aside.

3. Beat butter in a bowl until soft and creamy (a stand mixer works best here to beat in enough air). In a separate bowl, combine sugar and lime zest. Use your fingers to rub these together, which will release oils from the zest and create a lovely citrus aroma and turn the sugar green! Then, add zesty sugar mix to butter. Beat this together until combined, scraping down with a rubber spatula every so often.

4. Add coconut oil and beat until pale and fluffy (for about 7 minutes on a stand mixer). Add vanilla extract (and coconut extract, if using) and beat again. Add eggs, one at a time, mixing until fully incorporated before adding next egg.

5. Melt coconut cream in the microwave for 10–15 seconds until smooth but not hot.

6. In a separate bowl, sift in flour, baking powder, and salt. Whisk to combine. Then, using a rubber spatula, fold dry mix into batter in three parts until no streaks remain, alternating with coconut cream—be careful not to overmix. Finally, add toasted coconut and sesame seeds, reserving some for garnish, and fold this into batter until well dispersed.

70 min prep time serves 10

7. Pour batter into lined loaf pan, level out with a rubber spatula, and then bake in oven for around 50 minutes, until a skewer comes out clean. Allow to cool in pan before transferring to a wire rack.

8. While cake is cooling, make lime frosting. Place confectioners’ sugar in a bowl and add lime juice, bit by bit, until it forms a thick but runny consistency.

9. Once cake is cool, use a spoon to drizzle frosting all over top, and then sprinkle over reserved shredded coconut, sesame seeds, and lime zest. Leave this to stand for about 10 minutes, to allow frosting to firm up slightly, and then slice and serve!

*The black sesame seeds add a lovely visual element to the cake (think of it as a step up from poppy seeds), but if you can’t get your hands on black ones, white sesame seeds will do—you just won’t have that speckled crumb.

**If you can’t find a can of coconut cream, you can use the thick cream that rises to the top of a can of unshaken coconut milk.

Per serving: 326 Calories, 4 g Protein, 59 mg Cholesterol, 48 g Carbohydrates, 32 g Total sugars (32 g Added sugars), 2 g Fiber, 14 g Total fat (9 g sat), 136 mg Sodium, ★★ Phosphorus

[ market gourmet ]
MAY 2024 5

salt substitutes may lower BP risk

Replacing regular salt with a salt substitute can reduce the incidence of high blood pressure (BP) in older adults without increasing the risk of low BP, according to recent research.

High BP, or hypertension, is the leading risk factor for heart disease. An effective way to reduce hypertension is to consume less salt.

“Adults frequently fall into the trap of consuming excess salt through easily accessible and budget-friendly processed foods,” said researcher Yangfeng Wu, MD, PhD. He led a two-year study in which participants who used a salt substitute were 40 percent less likely to develop hypertension compared to those who continued to use regular salt.

SOURCE “Salt substitutes help to maintain healthy blood pressure in older adults,” American College of Cardiology, 2/12/24

nuts, beans are smart choices

Plant foods were linked to lower rates of heart disease and Type 2 diabetes in new research. Reviewing 37 previous studies, the authors determined that easing off processed meats (bacon, sausage, hot dogs) and adding more nuts, beans, and whole grains led to improved health. Switching from butter to olive oil also proved effective. Relatively small changes can lead to significant results. As lead author Sabrina Schlesinger, PhD, told the New York Times, “Adopting a plant-based diet does not necessarily mean eliminating all animal products.”

SELECTED SOURCES “For health, more nuts, beans and whole grains” by Alice Callahan, www.NewYorkTimes.com, 11/15/23 • “Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: A systematic review and meta-analysis of prospective studies” by M. Neuenschwander et al., BMC Medicine, 11/16/23

[ health front ] NEWS THAT’S GOOD FOR YOU
6 MAY 2024

chicken choices

When choosing chicken parts, conventional wisdom says that skinless white meat is the healthiest option. Experts at Tufts University agree that this idea “is accurate, but not by much.” Writing in the university’s Health & Nutrition Letter, they note that dark meat (legs, thighs, back) has a bit more fat than the breasts and wings, but the fat profile of dark chicken parts is still considerably healthier than beef and other red meats.

“Choose whichever part of the bird you prefer or is best for a particular recipe,” said Tufts nutritionist Alice H. Lichtenstein, DSc, “and if you enjoy a little crispy skin, go ahead.”

SOURCE “Where does poultry fit in?” Tufts University Health & Nutrition Letter, 3/24

cheers for cinnamon

Simply sprinkling some cinnamon on cereal or other foods may lead to better glucose control in people with obesity and prediabetes. Triglyceride concentrations also decreased in participants in a new study, and the daily cinnamon consumption had no ill effects on digestion.

SOURCE “Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes: A 4-week randomized controlled crossover trial” by H. Zelicha et al., American Journal of Clinical Nutrition, 1/25/24

MAY 2024 7

move to maintain brain health

Exercise and social activity appear to help maintain a part of the brain that’s crucial to cognition. Researchers came to that conclusion after analyzing the results of a lengthy study.

“Our findings show that in people who were more physically and socially active at the beginning of the study, the thickness of their entorhinal cortex decreased less over the seven-year period,” said

neuropsychologist Lutz Jäncke, PhD. The entorhinal cortex plays a key role in learning and memory and is one of the brain regions that is affected in the early stages of Alzheimer’s disease.

SELECTED SOURCES “Physical and social activities promote healthy brain aging,” University of Zurich,12/14/23 • “Associations between white matter hyperintensities, lacunes, entorhinal cortex thickness, declarative memory and leisure activity in cognitively healthy older adults: A 7-year study” by I. Hotz et al., NeuroImage, 12/15/23

the good egg

In addition to being an excellent source of vitamins, minerals, and healthy fats, eggs contain all the essential amino acids, so they’re a complete source of protein. Although egg yolks may contribute to higher LDL cholesterol levels, the American Heart Association suggests that one egg a day (or two egg whites) can be part of a healthy diet.

SELECTED SOURCES “Health benefits of eggs,” www. WebMD.com, 10/24/23 • “High-protein foods: The best protein sources to include in a healthy diet,” HEALTHbeat, Harvard Medical School, 2/29/24

[ health front ] NEWS THAT’S GOOD FOR YOU
8 MAY 2024

Feeling a bit...bored with your current milk of choice? Bored Cow understands, and they have a great solution with their new kind of milk alternative. This product is made with milk protein from fermentation instead of cows. It looks, feels, tastes and acts just like real dairy, because it is real dairy. But how does that even work?

Picture a microbrewery, but with whey instead of beer. Bored Cow makes these milk ingredients themselves without animals, which means their product is vegan friendly. Like dairy milk, it contains milk protein, but like plant milk, it contains plant fats and sugars (instead of lactose). This means you can use Bored Cow, which comes in flavors like Vanilla and Strawberry, anywhere you’d use your usual milk or milk alternative. Try it today!

The Festival Foods Mealtime Mentors offer recipes and resources for a healthier you! Visit www.FestFoods.com/Recipes to explore recipes and filters based on diet, cooking method, course and more. Hungry for more? Visit www.FestFoods.com/Appetite to sign up for our weekly email!

















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pinterest.com/festfoods Casey Wing, RDN, CD MAY 2024 9 BORED COW MILK 32 oz $349

fruit & honey

A winning combo for spring!

Honeybees are amazing creatures. At least a third of the food produced in the US each year relies on pollination by bees, including almonds, apples, avocados, cherries, cucumbers, kiwi fruit, pears, and more. Honey, a pourable liquid produced by bees from flower nectar, has been foraged by humans for thousands of years. These days, it’s easy to find in stores. Here are two fresh fruit salad recipes that showcase the natural sweetness of honey. ●

Be a bee buddy!

Honeybees face many threats today, including drought, loss of forage areas, and colony collapse. Here are some ways you can help:

• Create a bee-friendly flower and herb garden in your yard.

• Avoid pesticides and other chemicals on your lawn.

• Place a shallow basin of fresh water with rocks in it so thirsty bees can get a drink.

• Donate to organizations that work to protect honeybees and other pollinators.

LEARN MORE at www.TheBeeConservancy.org

[ test kitchen ] BY TASTE FOR LIFE STAFF 10 MAY 2024

Citrus Fruit Salad with Sorbet and Orange-Honey Sauce

From the Taste for Life test kitchen

Orange-Honey Sauce

1 orange

2 Tbsp honey

¼ tsp vanilla

Citrus Fruit Salad

2 oranges

1 pink grapefruit

2 scoops sorbet (lemon, orange, or lime)

1. For sauce, juice orange. Combine juice, honey, and vanilla in a blender and process until well mixed. Set aside.

2. For salad, remove outer rinds and white membranes of oranges and grapefruit with a sharp knife. Cut fruit into bite-sized pieces.

3. Divide fruit between 2 bowls. Top each salad with a scoop of sorbet and orange-honey sauce.

Per serving (made with lemon sorbet): 244 Calories, 3 g Protein, 0 mg Cholesterol, 63 g Carbohydrates, 53 g Total sugars (17 g Added sugars), 7 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Calcium, Folate, Potassium

Rainbow Fruit Salad with Ginger-Lime Dressing

From the Taste for Life test kitchen

1½ c fresh strawberries, washed, hulled, and sliced

2 mangos, peeled and cubed

2 c fresh pineapple, cubed

1½ c fresh blueberries, washed

2 kiwi fruit, peeled and sliced


6 Tbsp freshly squeezed lime juice

2 Tbsp honey

¼ tsp ground ginger

Dash nutmeg

Pinch salt

1. Prepare fruit and arrange in a large bowl or on a platter.

2. Combine lime juice, honey, ground ginger, nutmeg, and salt together in a jar with a lid. Shake until well blended. Taste and adjust seasoning, if desired. Pour over fruit and serve.

Per serving: 250 Calories, 3 g Protein, 0 mg Cholesterol, 64 g Carbohydrates, 52 g Total sugars (9 g Added sugars), 7 g Fiber, 1 g Total fat (0 g sat), 78 mg Sodium, ★★★★★ Vitamin C, ★★ Vitamin B6, K, Folate, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Magnesium, Potassium

15 min prep time serves 2 20 min prep time serves 4 MAY 2024 11

mediterranean diet


flavorful meals for your health

Home to some of the world’s healthiest individuals, the Mediterranean region also boasts fresh fruits and vegetables, lean sources of protein, plentiful herbs and spices, and healthy oils to make one super-powered eating plan: the Mediterranean Diet. Try a taste of this diet with these nutritious recipes.

Farfalle with Zucchini, Tomatoes, Olives, and Feta

From The Complete Mediterranean Cookbook by the editors at America’s Test Kitchen ($32.99, America’s Test Kitchen, 2016)

2 lb zucchini and/or summer squash, halved lengthwise and sliced ½-inch thick

Kosher salt and pepper

5 Tbsp extra-virgin olive oil, divided 1 red onion, chopped fine

3 garlic cloves, minced

1 tsp grated lemon zest plus 1 Tbsp lemon juice

1 lb farfalle

12 oz grape tomatoes, halved

½ c pitted kalamata olives, quartered

¼ c chopped fresh mint

2 tsp red wine vinegar

4 oz feta cheese, crumbled (1 c)

1. Toss squash with 1 tablespoon salt and let drain in a colander for 30 minutes. Pat squash dry with paper towels and carefully wipe away any residual salt.

2. Heat 1 tablespoon of the oil in a 12-inch nonstick skillet over high heat until just

smoking. Add half of squash and cook, stirring occasionally, until golden brown and slightly charred, 5 to 7 minutes, reducing heat if skillet begins to scorch; transfer to a large plate. Repeat with 1 tablespoon of the oil and remaining squash; transfer to a plate.

3. Heat 1 tablespoon of the oil in nowempty skillet over medium heat until shimmering. Add onion and cook until softened and lightly browned, 5 to 7 minutes. Stir in garlic, lemon zest, and ½ teaspoon pepper. Cook until fragrant, about 30 seconds. Stir in squash and cook until heated through, about 30 seconds.

4. Meanwhile, bring 4 quarts water to boil in a large pot. Add pasta and 1 tablespoon salt and cook, stirring often, until al dente. Reserve ½ cup of the cooking water, and then drain pasta and return it to pot. Add squash mixture, tomatoes, olives, mint, vinegar, lemon juice, and remaining 2

60 min prep time serves 6

tablespoons oil. Toss to combine. Season with salt and pepper to taste and adjust consistency with reserved cooking water as needed. Serve, passing feta separately.

Kitchen Note: A combination of zucchini and summer squash makes for a more colorful dish, but either may be used exclusively if desired. The squash is not peeled, as the skin helps to keep the pieces intact through the cooking process. Cherry tomatoes can be substituted for the grape tomatoes. If farfalle is unavailable, campanelle and fusilli are good substitutes. Kosher salt is preferred to toss with the squash in step 1, because residual grains can be easily wiped away from the squash. If using table salt, be sure to reduce all of the salt amounts in the recipe by half.

Per serving (made with 1 pound each zucchini and summer squash): 491 Calories, 15 g Protein, 17 mg Cholesterol, 68 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 6 g Fiber, 18 g Total fat (5 g sat), 509 mg Sodium, ★★★★ Vitamin B6, C, Phosphorus, ★★★ Vitamin B2 (riboflavin), ★★ Zinc, ★ Vitamin B1 (thiamine), B3 (niacin), B12, E, K, Calcium, Folate, Iron, Magnesium, Potassium

12 MAY 2024
MAY 2024 13

continued from page 13

Artichoke, Pepper, and Chickpea Tagine

From The Complete Mediterranean Cookbook by the editors at America’s Test Kitchen ($32.99, America’s Test Kitchen, 2016)

¼ c extra-virgin olive oil, divided, plus extra for serving

3 c jarred whole baby artichoke hearts packed in water, quartered, rinsed, and patted dry

2 yellow or red bell peppers, stemmed, seeded, and cut into ½-inch-wide strips

1 onion, halved and sliced ¼-inch thick

4 (2 inch) strips lemon zest plus 1 teaspoon grated zest (from 2 lemons)

8 garlic cloves, minced

1 Tbsp paprika

½ tsp ground cumin

¼ tsp ground ginger

¼ tsp ground coriander

¼ tsp ground cinnamon

⅛ tsp cayenne pepper

2 Tbsp all-purpose flour

3 c low-sodium vegetable broth

2 (15 oz) cans chickpeas, rinsed

½ c pitted kalamata olives, halved

½ c golden raisins

2 Tbsp honey

½ c plain whole-milk Greek yogurt

½ c minced fresh cilantro

Salt and pepper

1. Heat 1 tablespoon of the oil in a Dutch oven over medium heat until shimmering. Add artichokes and cook until golden brown, 5 to 7 minutes; transfer to a bowl.

2. Add bell peppers, onion, lemon zest strips, and 1 tablespoon of the oil to now-empty pot. Cook over medium heat until vegetables are softened and lightly browned, 5 to 7 minutes. Stir in twothirds of garlic, the paprika, cumin, ginger, coriander, cinnamon, and cayenne. Cook until fragrant, about 30 seconds. Stir in flour and cook for 1 minute.

3. Slowly whisk in broth, scraping up any browned bits and smoothing out any lumps. Stir in artichoke hearts, chickpeas, olives, raisins, and honey, and bring to a simmer. Reduce heat to low, cover, and simmer gently until vegetables are tender, about 15 minutes.

4. Off heat, discard lemon zest strips. Combine ¼ cup of the hot cooking liquid

45 min prep time serves 8

and the yogurt in a bowl to temper, and then stir yogurt mixture into pot. Stir in remaining 2 tablespoons oil, remaining garlic, cilantro, and grated lemon zest. Season with salt and pepper to taste. Serve, drizzling individual portions with extra oil.

Kitchen Note: Slow-cooked, hearty tagines are synonymous with North African cuisine and traditionally boast a range of vegetables and meats. Using only quick-cooking vegetables kept this tagine from being an all-day affair. While the richer, fuller flavor of whole-milk Greek yogurt is preferred, regular plain wholemilk yogurt can be substituted; the sauce will be slightly thinner. While the flavor and texture of jarred whole baby artichoke hearts is ideal for this recipe, you can substitute 18 ounces frozen artichoke hearts, thawed and patted dry, for the jarred. Serve with couscous. Per serving (made with red bell peppers and served with ½ cup couscous): 845 Calories, 36 g Protein, 2 mg Cholesterol, 145 g Carbohydrates, 25 g Total sugars (4 g Added sugars), 23 g Fiber, 16 g Total fat (3 g sat), 347 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, C, Folate, Phosphorus, ★★★★ Iron, Magnesium, ★★★ Vitamin B2 (riboflavin), B3 (niacin), Potassium, Zinc, ★★ Vitamin E, K, ★ Vitamin A, Calcium

14 MAY 2024

Greek Baked Cod or Cauliflower Steaks with Roasted Vegetables (Psari Plaki)

From A Taste of the World by Rowena Scherer ($29.95, Collective Book Studio, 2024)

1 lemon

1 large onion

1 fennel bulb

3 Yukon Gold potatoes (about 1½ lb)

2 Tbsp olive oil

2½ tsp salt, divided Black pepper

4 (6 oz) cod fillets, or 2 heads cauliflower (vegetarian option)

Root Veggie Mix

2 tsp dried oregano

1½ tsp dried thyme

1 tsp fennel seeds

¼ tsp lemon peel granules

Tarra Herbie Mix

2 tsp garlic powder

1½ tsp dried tarragon

1 tsp chicken or vegetable bouillon

½ tsp lemon peel granules

1. Preheat the oven to 425°F. Prep ingredients.

• Lemon—Grate zest to be used in step 2. Then thinly slice lemon into rounds and remove seeds to be used in step 3.

• Onion—Peel and thinly slice.

• Fennel—Fronds: roughly chop for step 4. Bulb: cut in half. Discard core and tough outer layer, and then thinly slice into rings for step 2.

• Potatoes—Peel and cut into 1½-inch cubes.

• Root Veggie Mix—In a small bowl, combine all Root Veggie Mix ingredients and mix well.

• Tarra Herbie Mix—In a small bowl, combine all Tarra Herbie Mix ingredients and mix well.

• Cauliflower (if preparing the vegetarian option)—Cut heads vertically into 1½-inch slices (you should have at least 6 slices). Don’t worry if you end up with florets— they’ll still be delicious!

2. Roast vegetables: in a large bowl, toss onion, fennel, and potatoes with lemon zest, Root Veggie Mix, olive oil, 1½ teaspoons of the salt, and pepper to taste. Spread mixture in a baking dish. Cover with aluminum foil and roast until vegetables are softened, about 15 minutes.

3. Bake fish: sprinkle fish fillets or cauliflower steaks with Tarra Herbie Mix, remaining 1 teaspoon of salt, and pepper to taste. Remove foil from baking dish and

lightly toss vegetables. Place fish fillets or cauliflower steaks on top of vegetables, and place lemon rounds over fish or cauliflower. Cover with foil again and bake until cooked through, 12 to 15 minutes.

4. Serve dish: place fish or cauliflower steak topped with lemon slices on individual plates along with roasted vegetables. Spoon pan juices over fish or cauliflower steak. Top with some fennel fronds.

Per serving (made with cod and vegetable bouillon): 377 Calories, 36 g Protein, 73 mg Cholesterol, 41 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 7 g Fiber, 8 g Total fat (1 g sat), 1,075 mg Sodium, ★★★★★ Vitamin B6, B12, C, Phosphorus, ★★★★ Vitamin K, ★★★ Vitamin B3 (niacin), Potassium, ★★ Vitamin B1 (thiamine), Iron, Magnesium, ★ Vitamin B2 (riboflavin), D, E, Calcium, Folate, Zinc

Per serving (made with cauliflower and vegetable bouillon): 304 Calories, 10 g Protein, 0 mg Cholesterol, 54 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 13 g Fiber, 8 g Total fat (1 g sat), 1,304 mg Sodium, ★★★★★ Vitamin B6, C, K, Folate, ★★★★ Potassium, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, ★ Vitamin E, Calcium, Zinc

Kitchen Note: Greece is composed of almost 6,000 islands in the Mediterranean. Naturally, seafood is central to its cuisine. Psari plaki (sah-ree PLAH-kee) is a traditional Greek fish dish, and this recipe uses cod. The fillets are baked with spiced potatoes, onions, and fennel until meltingly tender. Topped with lemon slices, this light and flavorful dish is as beautiful as it is delicious.

min prep time serves
MAY 2024 15
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clean beauty

gentle ways to fight the signs of aging

The eyes are one of the first places to show the effects of time on the skin, often in the form of dark circles, fine lines, and wrinkles. Anti-aging eye creams can help reduce the signs of aging, and they are formulated to be gentle on the delicate skin around the eyes.

All about eye creams

It might be tempting to skip the specialty products and use a regular facial moisturizer in place of an eye cream, but you won’t necessarily get the results you want. Eye creams are specially formulated to be gentle on the skin around the eyes. They are thicker and contain more oil than an all-purpose facial lotion. They also contain specific ingredients that have been shown to help reduce the appearance of age-related skin changes.

Fight fine lines & wrinkles

Collagen occurs naturally in the skin and gives it elasticity, but it decreases as you age. To boost collagen production in aging skin, look for eye creams that

contain vitamin C, collagen peptides, or retinol (a manmade vitamin A derivative). Retinol can be drying to the skin. Some research shows that using retinol with niacinamide, a form of vitamin B3, can help protect the skin barrier and decrease the skin irritation that can occur with retinol.

Bakuchiol (buh-KOO-chee-all) serums and moisturizers—natural, gentler alternatives to retinol— have been shown to work as well as retinol creams on eye wrinkles, with positive results as early as 28 days and continual improvement occurring all the way to day 56.

Some topical products contain actual collagen, not just collagenstimulating ingredients, and these products have been shown to be as effective as collagen supplements in improving wrinkles.

Other ingredients that may reduce the appearance of fine lines and wrinkles include aloe vera, alphalipoic acid, CoQ10, hyaluronic acid, shea butter, and tea extracts. ●

SELECTED SOURCES “6 shea butter benefits,” 11/18/22; “Hyaluronic acid,” 5/4/22, https:// ClevelandClinic.org • “Collagen supplements for aging and wrinkles . . .” by H. Al-Atif, Dermatology Practical & Conceptual, 2/22 • “Hair, nails, and skin: Differentiating cutaneous manifestations of micronutrient deficiency” by M. DiBaise and S.M. Tarleton, Nutrition in Clinical Practice, 5/29/19

• “In a preliminary study on human subjects, a cosmetic cream containing a Harungana madagascariensis plant extract induces similar anti-aging effects to a retinolcontaining cream” by C. Gibielle et al., Clinical, Cosmetic and Investigational Dermatology, 4/19/23 • “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis” by E. Proksch et al; “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study” by E. Proksch et al., Skin Pharmacology and Physiology • “Oral supplementation of lowmolecular-weight collagen peptides reduces skin wrinkles . . . A randomized, doubleblinded, placebo-controlled study” by J. Kim et al., Journal of Medicinal Food, 12/22 • “Use of silicon for skin and hair care . . .” by L.A. Araujo et al., Anais Brasileiros de Dermatologia, 5/16 • “Using aloe vera around the eyes,” by Alexandra Benisek, www.WebMD.com, 11/9/22 • “Wrinkle creams: Your guide to younger looking skin,” www.MayoClinic.org, 11/20/19

[ quick tips ] BY TASTE FOR LIFE STAFF 18 MAY 2024

Brighten dark circles

Age, sun damage, and genetics all play a role in the development of dark circles under the eyes. Eye creams containing ingredients like vitamin C and kojic acid can help to lighten the area under the eye.

Ease puffiness

Everyone wakes up looking a little puffy, but a buildup of fluid and blood under the eyes can lead to a swollen appearance in the eye area. Eye creams containing caffeine may help to reduce puffiness. Cold temperatures may also help to reduce minor swelling— refrigerating your eye cream may do the trick.

Consider supplements

You might consider complementing your topical beauty regimen with supplements that have been shown to reduce the signs of aging by supporting the production of the proteins that give skin its youthful glow.

Silica helps create the structures of the proteins in your skin, hair, and nails. Silica from foods or supplements, once in the stomach, gets transformed into an active form called orthosilicic acid, which is better absorbed into the bloodstream than silica. As you age, however, this conversion of silica to the active form slows down. It can be helpful to supplement with the more active form—orthosilicic

acid—rather than relying on silica obtained through your diet.

Collagen, the protein in skin that helps create strength, elasticity, and smoothness, is continuously renewed by your body. Over time, your body doesn’t make as much collagen as it used to, which leads to the appearance of wrinkles and loss of youthful skin plumpness.

Collagen peptide supplements have been clinically proven to help shore things up. Several studies show that women taking daily supplements of collagen—either 2.5 grams (g) or 5 g—experienced significant improvements in smoothness, elasticity, hydration, and the appearance of crow’s feet in eight weeks.

MAY 2024 19

All about

celiac disease

learn the facts and raise awareness

May is Celiac Disease Awareness Month. Celiac disease is an autoimmune condition that causes inflammation leading to permanent damage in the small intestine. Currently, there’s only one cure for celiac disease: strictly eliminating gluten from the diet. Gluten is a type of protein found in foods that contain wheat, barley, and rye.

Celiac disease facts

About 1 percent of the US population has celiac disease, although 80 percent of those with the disease are undiagnosed. It’s important not to self-diagnose; if you suspect celiac, talk to your doctor before starting a gluten-free diet. The disease is diagnosed through evaluations and tests.

In addition to intestinal damage, celiac disease can cause anemia, osteopenia, delayed growth, infertility, fatigue, muscle weakness, and weight loss due to nutrient malabsorption. Research suggests that people with celiac disease may also have an increased, long-term risk of developing skin disorders including psoriasis, eczema, hives, urticaria, vitiligo, acne, and alopecia areata.

Related conditions

Both gluten sensitivity and wheat allergies can be mistaken for celiac, and both are treated by cutting out some or all dietary gluten.

Non-celiac gluten sensitivity (NCGS) patients have many of the same symptoms as those with celiac disease, but those who are gluten sensitive do not have small intestine damage and do not develop the antibodies associated with celiac. There is no test for NCGS; a physician will confirm the diagnosis after ruling out celiac disease and wheat allergy and when a glutenfree diet lessens symptoms.

Wheat allergy can cause breathing issues, rashes, heart palpitations, facial swelling, and even anaphylactic shock. People who are allergic to wheat should avoid eating it, but they may eat rye and barley. Wheat allergies are diagnosed through blood and skin testing. ●

SELECTED SOURCES “Celiac disease,” www.MayoClinic.org, 9/12/23 • “Celiac disease,” UCLA Health, https://uclahealth.org • “Celiac disease vs. gluten sensitivity or gluten intolerance” by David Greenberg, www.Celiac.com • “Celiac disease vs. wheat allergy,” www.BeyondCeliac.org

[ healthy family ] BY TASTE FOR LIFE STAFF
20 MAY 2024

Is hope on the horizon?

What might the future hold for people who suffer from celiac and the wide range of symptoms it brings? Here’s a look at some of the current research.

• Sweet potatoes are one of the world’s healthiest foods, rich in antioxidants and other important nutrients. They’re also an up-and-coming star in the world of gluten-free flour. Scientists in Mexico are currently developing best practices for drying and milling orange sweet potatoes to create the optimal consistency for use in gluten-free breads, porridges, and sauces.

• Researchers in Spain have been carrying out tests using a noninvasive technique for diagnosing celiac disease. Currently, suspected celiac patients must undergo an endoscopy to confirm diagnosis, an uncomfortable experience that may not be medically necessary given the prevalence of symptoms associated with celiac (stomach pain, anemia, and weight loss). The new diagnostic method uses a saliva sample to detect both inflammatory and genetic markers for celiac disease. In a blind test involving 100 samples, the new testing method had a success

rate of 73 percent. While endoscopies may still be necessary to confirm a diagnosis, the ability to prescreen individuals using noninvasive methods has the potential to significantly reduce the number of patients undergoing these procedures.

• A group of scientists based primarily at Columbia University and its affiliate hospital looked at periodic gluten exposure on the microbiomes of people with celiac and non-celiac gluten sensitivity (NCGS) who eat a gluten-free diet. They found that microbiome status is unrelated to the severity or current activity of the disease. The researchers suggested a focus on developing drugs that target intestinal damage caused by eating gluten rather than on the gut microbiome.

SELECTED SOURCES “Effect of gluten exposure on gut microbiome,” Celiac Disease Foundation, www.Celiac.org, 2/28/22 • “A more healthful, gluten-free flour made from sweet potatoes,” American Chemical Society, 2/13/23 • “Non-invasive method for diagnosing celiac disease,” University of the Basque Country, 8/2/21

• “A novel noninvasive method based on salivary inflammatory biomarkers for the screening of celiac disease” by M. Sebastian-delaCruz et al., Cellular and Molecular Gastroenterology and Hepatology, 2021

• “Technological properties of orange sweet potato flour intended for functional food products as affected by conventional drying and milling methods” by M.F. Moreno-Ochoa et al., ACS Food Science & Technology, 2023

MAY 2024 21

the microbiome and wellness

Excerpted with permission from The Culinary Pharmacy: Intuitive Eating, Ancestral Healing, and Your Personal Nutrition Plan by Lisa Masé ($24.99, Healing Arts Press, 2023)

As infants, our guts colonize with beneficial bacteria, which secrete bioactive compounds that affect our physiology and metabolism. These bacteria have a symbiotic relationship with the human body and are crucial to maintaining homeostasis, or balance, in our systems. A healthy microbiome leads to strong immunity, balanced blood sugar, regulated cholesterol, and good mental health, among other things. Medication, stress, food choices, and disease can negatively affect the natural colonies of gut bacteria. Certain foods, on the other hand, can maintain or repopulate our beneficial gut microflora.


Prebiotics are those foods we eat that, in turn, feed our gut microflora. They mainly comprise the dietary fiber found in legumes, fruits, vegetables, and whole grains. Some good sources of prebiotics are apples, artichokes, asparagus, avocado, flaxseed, banana, dandelion greens, leeks, oats, and unsweetened cacao. One of my favorite prebiotic food sources is apple cider vinegar. It helps balance blood glucose as well as being wonderful for enhancing pancreatic enzyme secretions and nourishing gut flora. (Note: Avoid apple cider vinegar if you have yeast overgrowth, but otherwise, enjoy it.)

22 MAY 2024


Postbiotics are the metabolites of gut microflora, or the components that result from intestinal microbes consuming prebiotic fiber. Though they are wastes of a sort, postbiotics directly lead to many health benefits for the body, such as reducing inflammation, preventing irritable bowel syndrome (IBS), and maintaining balanced blood glucose. If you want to get more postbiotics, eat more probiotic foods.


Probiotics are those foods that themselves contain the very same microbes we need for a healthy microbiome. Eating probiotics repopulates our gut microflora. They help strengthen the body’s barrier against infection, as well as boosting the antibacterial, immune-modulating, and anti-inflammatory aspects of a healthy gut.

You can gain probiotic benefit from foods like yogurt, kefir, kombucha, tempeh, miso, sauerkraut, and kimchi. Do you know which ones are indigenous to your ancestral food traditions? I grew up with sauerkraut as well as jars of giardiniera, lacto-fermented onions, peppers, celery, carrots, and cauliflower. Just as with pickles, giardiniera, whose name means “gardener,” can

be either lacto-fermented with salt and time or quickly pickled with vinegar. The quick-pickled version of this gut-balancing condiment is known in Italy as sottaceto, “under vinegar.”

Supplements v. food

It seems like everyone is recommending probiotic supplements these days. In 2001, a groundbreaking research study was published in Science magazine explaining that we can augment the beneficial bacteria in our body by taking broad-strain probiotic supplements. As important as this discovery was, it did not consider what we now know: Just as we have a blood type, we have an enteric type. Some probiotic strains might not be good for certain enteric types. For this reason, I recommend getting probiotic support from food. With food, the body is better able to take what it needs and leave the rest behind. ●

MAY 2024 23
Lisa Masé is a board-certified holistic nutritionist (BCHN) and a registered health and nutrition coach (RHNC), as well as an herbalist, intuitive eating coach, food sovereignty activist, and poet. The founder of Harmonized Living, a wellness coaching practice, Lisa lives on unceded Abenaki land in Montpelier, Vermont. Learn more about Lisa and her work at www.harmonized-living.com


Close relatives of plums and peaches, almonds are called nuts, but they are actually seeds of the fruit of the almond tree, Prunus amygdalus. Originally found in western India, almonds were first cultivated in Europe by the Greeks. Almond trees were brought to California from Spain by Franciscan friars in the 1700s, although their cultivation in America didn’t really take off until the next century.

High in vitamin E, manganese, magnesium, and phosphorous, almonds are also a good source of antioxidants and phytosterols. Rich in plant-based protein and fiber, a one-ounce serving of almonds offers 6 grams of protein and 3 grams of dietary fiber. This combo can help you feel fuller faster, and aid weight management. Research suggests that almonds may also

Did you know?

California is the world leader in almond production, and more almond trees are planted there than any other type of tree.

reduce the incidence of coronary heart disease, cancer, and inflammation, as well as lower cholesterol and blood pressure.

Almonds are in season from late summer until early autumn but can be found at most supermarkets year-round. They can be eaten raw, blanched, sliced, chopped, or ground. Almonds are perfect for use in stirfries, salads, or baked goods. Almond meal, or ground almonds, can be used as a partial flour replacement in some recipes. ●

SELECTED SOURCES “3 surprising health benefits of almonds you might not know,” 2/9/23; “Almonds around the world,” Almond Board of California, www.almonds.com • “4 reasons why almonds are good for you,” Cleveland Clinic Health Essentials, https://Health.ClevelandClinic.org, 5/11/23 • “Health benefits of almonds,” www.WebMD.com, 8/23/23

[ living healthy | ingredient ]
24 MAY 2024

30 min prep time makes 5 cups

Grain-Free Granola

From The Kitchen Commune by Chay Wike ($34.95, Flashpoint, 2024)

¼ c coconut oil

1 Tbsp maple syrup

1 Tbsp vanilla extract

1 c raw silvered almonds

1 c raw walnut halves

1 c raw pumpkin seeds

1 c raw sunflower seeds

¼ c almond flour*

1 tsp ground cinnamon

Generous pinch of sea salt

1. Preheat oven to 325˚ . Line a large baking sheet with parchment paper.

2. In a small saucepan, melt coconut oil. Add maple syrup and vanilla extract.

3. In a large bowl, combine and mix all nuts and seeds.

4. Pour wet ingredients over nut-andseed mixture. Stir everything together using a rubber spatula, making sure to coat it well. Add almond flour, cinnamon, and salt and stir again.

5. Spread mixture out evenly over prepared baking sheet and roast for 10 to 13 minutes, until toasted and fragrant. Keep an eye on it to make sure it does not burn.

6. Remove granola from oven. Allow it to cool completely before transferring it to a few airtight glass containers or mason jars. Store for 2 weeks in the pantry or up to a month in the fridge.

*If you can’t find almond flour, you can make your own. In a food processor fitted with the blade attachment, pulse whole, unsalted almonds until a fine flour forms. Don’t overprocess, or you’ll end up with almond butter.

Kitchen Note: This low-carb, grainfree, gluten-free, nutrient-dense granola is full of good fats, fiber, protein, vitamins, and minerals and only has 1 tablespoon of maple syrup for a touch of sweetness. Serve over yogurt, or just simply eat it with cold milk and honey. It can also be scooped out to snack on as well.

Per serving (⅓ cup): 260 Calories, 8 g Protein, 0 mg Cholesterol, 7 g Carbohydrates, 2 g Total sugars (1 g Added sugars), 3 g Fiber, 24 g Total fat (5 g sat), 101 mg Sodium, ★★★★ Vitamin E, ★★★ Phosphorus, ★★ Magnesium, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Folate, Iron, Zinc

[ living healthy | recipe ]
© CHAY WIKE MAY 2024 25

the easy, edible egg

a culinary wonder

There’s a lot to like about eggs. From their perfectly elegant shape to the ease with which they can be prepared, eggs are enduring delights. Suitable for just about every cooking method, they can be poached, boiled, grilled, fried, baked, steamed, stuffed, pickled, and scrambled.

Beyond a mere breakfast favorite, eggs have found their way into sandwiches and burritos, placed atop burgers, and made into hearty international favorites like huevos rancheros, chiles rellenos, goat cheese and spinach quiche, egg foo young, and spaghetti alla carbonara.

Let’s Get Cracking

Here are some quick tips for buying, handling, storing, and cooking eggs.

Store eggs, unwashed, with their pointed ends facing down. This keeps the yolks centered in the middle of the whites and makes for prettier deviled and hardboiled eggs.

Always wash your hands after handling eggshells.

To determine the freshness of an egg, place it in a clear glass of water. A very fresh egg will lie on its side on the bottom of the glass. Older eggs will sit upright in the glass. If it floats, the egg is old and best discarded.

Most recipes call for large eggs. The average large egg has about 2 tablespoons of egg white and 1 tablespoon of egg yolk.

If you wish to purchase eggs that come from chickens that have access to the outdoors and space to roam, look for the label Certified Humane Pasture-Raised.

When a cracked egg is cold, it can cause fats like butter to harden and can create lumps in batters. Unless a recipe specifies otherwise, use roomtemperature eggs for baking. For easier separation of yolks from whites, be sure eggs are cold.

Use a glass or metal bowl when whipping egg whites. A plastic bowl can have residual grease film, which can prevent whites from properly whipping. Older eggs are easier to peel than fresh when hardboiled. Another tip for easy-to-peel eggs is to immediately plunge just-boiled ones into an ice bath.

To put the white versus brown debate to rest, an egg’s color is determined by the hen’s breed, not the freshness of the egg or what the hen ate.There is no nutritional difference between the two colors. Which color to pick? It’s personal preference.

On the next page are two twists on some popular and time-tested ways to enjoy eggs. ●

[ cook-at-home ] BY EVA MILOTTE 26 MAY 2024
SELECTED SOURCES The Fresh Egg Cookbook by Jennifer Trainer Thompson ($14.95, Storey, 2012) • The Fresh Eggs Daily Cookbook by Lisa Steele ($27.99, Harper Horizon, 2022)


Devilled Eggs

35 min prep time serves 12

From More Daily Veg by Joe Woodhouse ($26.99, Kyle Books, 2023)

6 eggs, room temperature

2½ oz mayonnaise

¼ oz capers, roughly chopped ½-1 small shallot, finely diced

Juice of ½ lemon

1 heaped tsp hot paprika, plus extra for dusting

2 cornichons, finely diced

¼ oz chives, finely chopped

Sea salt flakes and black pepper

1 chili, thinly sliced, to garnish (optional)

1. Place eggs in a medium saucepan filled with cold water, with lid on. Heat over medium heat until a gentle simmer. As eggs are heating up, very gently swirl eggs in water, moving them in a circular motion around base of pan, 2 to 3 times. This will help to center the yolks, making life a lot easier and neater when filling them later. Once at a good bubble, turn off heat and leave eggs to sit in water for 5 minutes with lid on.

2. Drain eggs and return to pan. Shake to break shells. Run under cold water to fill pan around eggs. Empty water and refill with cold water. Let sit for a couple of minutes until you can handle eggs for peeling. Remove shells and slice each egg in half across their equators. Cut a thin silver off each top and bottom, so each half will stand up without rolling over. These trimmings can be chopped and added to filling mixture.

3. In a small mixing bowl, add egg yolks and remaining ingredients, except chili. Taste and add more shallot, lemon juice, paprika, salt, and pepper to taste, if desired.

4. With a teaspoon, carefully divide yolk mixture between egg whites. Top with a slice of chili, if desired. Add dusting of paprika for old times’ sake. By all means pipe mixture into egg whites to go full retro. Just be sure to use a wide nozzle as mixture is quite chunky.

Kitchen Note: These are a kind of turbocharged devilled egg of 1970s fame. Excellent as a dinner party canapé, or even as a starter with some lettuce to make more of an egg salad. Chop through the eggs and mix with the filling to make a fantastic sandwich filler.

Per serving (2 devilled egg halves): 158 Calories, 6 g Protein, 165 mg Cholesterol, 4 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 13 g Total fat (3 g sat), 202 mg Sodium, ★ Vitamin B2 (riboflavin), B6, B12, C, Phosphorus

Smoked Salmon Scrambled Eggs

From the Taste for Life test kitchen

8 eggs

¼ c low-fat milk

¼ tsp salt

⅛ tsp freshly ground black pepper

1 Tbsp oil

6 oz smoked salmon, chopped

3 Tbsp low-fat cream cheese

3 Tbsp minced fresh dill

1. Whisk eggs, milk, salt, and pepper in a bowl.

25 min prep time serves 4

2. Heat oil in a nonstick skillet over medium heat. Add salmon and sauté for 1 minute. Add egg mixture. Gently scramble until eggs are half set.

3. Add cream cheese in small pieces. Continue to scramble until eggs are set.

4. Stir in dill and serve.

Per serving: 234 Calories, 20 g Protein, 337 mg Cholesterol, 2 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 0 g Fiber, 16 g Total fat (5 g sat), 451 mg Sodium, ★★★★★ Vitamin B12, D, ★★★ Vitamin B2 (riboflavin), Phosphorus, ★★ Vitamin A, B6, ★ Vitamin B3 (niacin), E, Calcium, Folate, Iron, Zinc

MAY 2024 27

stay active!

don’t get sidelined by injuries

Exercise is critical to your health, but it does come with a risk of injuries that can prevent you from meeting your fitness goals. Read on to learn some simple ways you can reduce the chances of getting hurt while you’re on the move.

Stay in balance

Being unsteady can lead to falls and injuries in people of all ages. Mixed training can strengthen muscles as well as proprioception—your awareness of your body position and movement—a good combo for increasing balance.

✚ Doing basic stretching can loosen your muscles and help with balance. Other helpful exercises include lunges and squats, sitting on a stability ball, strength training, and balancing on one leg at a time.

✚ Consider taking vitamin D and omega-3 fatty acids in moderation, which may lower the chances of falling. Be sure to get enough vitamin B12 and protein, too. A shortfall in these nutrients can lead to fatigue and muscle weakness.

✚ Branched-chain amino acids (BCAAs)—including valine, leucine, and isoleucine—are a group

of essential amino acids that can help grow, regenerate, and repair muscles, and regulate energy consumption. These amino acids can be found in soy products, meat, fish, seafood, milk, and eggs, and as dietary supplements.

Keep your bones strong

Your bones reach peak bone mass density in young adulthood. Then the decline generally starts, which can—for many adults—end in a broken bone caused by osteoporosis. Focus on these key nutrients to protect your bone health.

✚ Adequate calcium intake guards against fracture risk. There is no need to exceed recommended calcium amounts, which are 1,000 milligrams (mg) per day (through a combination of dietary and supplement sources) if you are 50 or younger and 1,200 mg per day for women 51 or older.

✚ Calcium and vitamin D work together to create breakresistant bones. Large studies document the benefit from supplementing with these nutrients to reduce fracture risk in middle-aged and older adults. ●

SELECTED SOURCES “Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance” by J.D. Philpott et al., Research in Sports Medicine, 4–6/19

• “B-vitamins and exercise: Does exercise alter requirements?” by K. Woolf and M. Manore, International Journal of Sport Nutrition and Exercise Metabolism

• “Bone health 2022: An update” by T.J. de Villiers and S.R. Goldstein, Climacteric, 2/22

• “Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide” by A. Cano et al., Maturitas, 1/18

• “Easy ways to improve your balance,” Harvard Health Publishing, www.Health.Harvard.edu, 5/6/21

• “Effect of branch-chain amino acid supplementation on muscle soreness following exercise: A meta-analysis” by M.V. Fedewa et al., International Journal for Vitamin and Nutrition Research, 11/19

• “The effect of omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage” by Y. Kyriakidou et al., Journal of the International Society of Sports Nutrition, 1/13/21

• “Fascial tissue research in sports medicine: From molecules to tissue adaptation, injury and diagnostics” by Martina Zugel et al., British Journal of Sports Medicine, 8/14/18

• “Mixed modal training to help older adults maintain postural balance” by A. Marchini et al., Journal of Chiropractic Medicine, 9/19

• “Physical activity programs for balance and fall prevention in elderly” by E. Thomas et al., Medicine (Baltimore), 7/19

• “Vitamin D in athletes: Focus on physical performance and musculoskeletal injuries” by S. Yoon et al., Physical Activity and Nutrition, 6/30/21

[ weight & fitness ]
28 MAY 2024

Fix your fascia

Your fascia is a network of connective tissue that literally holds your body together, weaving around your organs, muscles, nerves, blood vessels, and bones. Healthy fascia stretches and returns easily to its initial shape. You can keep it flexible—or restore its flexibility—by following a few guidelines.

✚ Take time every day to really stretch. Try rolling

around in bed in the morning and working all your muscles. You can also stretch your fascia by holding gentle stretches for three to five minutes.

✚ Keep your fascial tissue lubricated and working smoothly by drinking plenty of water.

✚ Loosen up tight fascia in a warm Epsom salt bath. Soak for 15 or 20 minutes, followed by 10 minutes of light activity. Use a soft foam roller or a tennis ball to work your fascia gently and slowly.

Did you know?

Emerging research documents a promising protective effect of omega 3s on bone health, particularly in postmenopausal women. Omega 3s also help to reduce inflammation and ease post-workout muscle soreness. Fatty fish contain the highest levels of omega 3s, but you can also get them from some plant sources like avocados, chia seeds, flax seeds, olive oil, and walnuts.

MAY 2024 29

me! Use the color key to color the picture

Black Blue Green

[ just for kids ]
Yellow Orange
30 MAY 2024
” We cannot fathom the mystery of a single flower.
—John Ruskin
[ food for the spirit ]
MAY 2024 31
$7 49 POPPI SODA 4 pk / 12 oz assorted varieties
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