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Grilling!

Men’s health guide Sun protection tips

C O M P L I M E N TA RY

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Edition of Taste for Life®

Natural bug repellents

5/4/17 4:34 PM

[ nutrition plus ] Vitamin A

Vitamin A is a free-radical-ﬁghting antioxidant. There are two types of vitamin A. One form—retinoids—is found in animal products such as meat and dairy. The other form—beta carotene— comes from fruit and vegetables. Vitamin A plays a key role in reproduction and bone growth and promotes a strong immune system, healthy vision, and clear skin. Most people get enough of this vitamin from their diets, but those with poor diets or certain diseases—particularly digestive diseases—may not get enough. Deﬁciency increases the risk of vision problems and infectious diseases. ● SELECTED SOURCES “Age-Related Eye Disease Study—Results,” National Eye Institute, www.NEI.NIH.gov • “Facts About Vitamin A,” www.DrWeil.com, 10/29/12 • “Vitamin A,” http://MedlinePlus.gov • “Vitamin A,” Linus Pauling Institute, http://lpi.OregonState.edu

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RDA Values in Micrograms of Retinol Activity Equivalents (RAE)* AGE

MALE (MCG/DAY)

FEMALE (MCG/DAY)

0-6 months

400

7-12 months

500

1-3 years

300

4-8 years

400

9-13 years

600

14-18 years

900

700

19 years and older

900

700

* Not all forms of vitamin A are easily absorbed by the body. Some forms must be converted into retinol by the small intestine. Retinol activity equivalents (RAE) represent vitamin A activity as retinol. Women who are pregnant or breastfeeding should consult with their healthcare practitioner to determine their individual vitamin A needs.

Dietary Sources of Vitamin A FOOD

SERVING SIZE

VITAMIN A (MCG OF RAE)

Beef liver

68 grams

6,421

Sweet potato (baked)

K cup

961

Carrot (raw, chopped)

K cup

534

Spinach (cooked)

K cup

472

Cantaloupe

K medium melon

466

Fortiﬁed breakfast cereal

1 ounce

216

Whole milk

1 cup

110

Egg

1 large

2017

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[ contents ]

june 6 health front Millennials face increased colon cancer risk • Fruit not linked to diabetes risk • Potassium-rich foods may lower BP • More

10 smoke and fire Tasty recipes for grilling season.

14 sun safety Stay protected this summer.

18 let’s get cooking Learn the basics of poaching.

22 healthy family Natural bug repellents.

26 men’s supplements Optimize health from head to toe.

30 healthy pick

11 featured recipe GRILLED CHICKEN WITH PEACH SALAD AND BLUE CHEESE DRESSING

Spice it up with capsaicin.

31 market gourmet Zucchini Quesadilla with Spicy Salsa Roja.

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[ covering health ] [ recipe finder ] 10 Grilled Corn on the Cob 11 Grilled Scallops and Radicchio Grilled Chicken with Peach Salad and Blue Cheese Dressing 31 Zucchini Quesadilla with Spicy Salsa Roja

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

T. James Connell CREATIVE AND SALES OFFICES

coming in

july

• Summer Hydration • Seafood recipes • Natural pain management

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 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

Recipes are analyzed by Anna Kanianthra, MS, LD. 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

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[ health front ]

NEWS THAT’S GOOD FOR YOU

these foods can lower BP

Eating potassium-rich foods like sweet potatoes, spinach, and bananas could be the key to lowering blood pressure, a new study suggests. Researchers explored the link between blood pressure and dietary sodium, potassium, and the sodium-potassium ratio. Higher dietary potassium was associated with lower blood pressure. “Decreasing sodium intake is a well-established way to lower blood pressure,” said University of Southern California neurobiologist Alicia McDonough, PhD, “but evidence suggests that increasing dietary potassium may have an equally important eﬀect.” Dr. McDonough explained that our early ancestors ate primitive diets that were high in fruit, roots, and vegetables, and very low in sodium. Modern diets have changed drastically, with processed foods including more salt and less potassium. SOURCE “Fruits and Vegetables’ Latest Superpower? Lowering Blood Pressure,” University of Southern California, 4/5/17

millennials see uptick in colon cancer Younger Americans have seen an alarming increase in colon and rectal cancers. People born in 1990 have double the risk of colon cancer and four times the risk of rectal cancer compared to those born in 1950. A new study pins the blame on weight gain. “The increase in these rates coincides with the obesity epidemic,” said lead researcher Rebecca Siegel of the American Cancer Society. Children and teens today have high rates of obesity, which Siegel says might mean more cases of colon and rectal cancers in the future. She stressed that doctors need to be aware of these trends. SOURCE “Colon Cancer on the Rise Among Gen Xers, Millennials,” Journal of National Cancer Institute, 2/28/17

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peas, beans lower diabetes risk Lentils, beans, peas, and other legumes may lower your risk for Type 2 diabetes. Eating about three servings per week was linked to a 35 percent decreased risk in a new four-year study. Legumes are rich in B vitamins, ﬁber, calcium, potassium, and magnesium. They are regarded as low-glycemic foods, which means that blood glucose levels do not spike after they’re consumed. More than 3,000 people who were at high risk for cardiovascular disease but did not have Type 2 diabetes at the start of the study took part.

no diabetes risk from fruit

SOURCE “The Consumption of Legumes Is Associated with a Lower Risk of Diabetes,” Universitat Rovira Virgil, 3/30/17

Fruit’s high sugar content has often led to uncertainty about associated risks of diabetes. But a new report links greater consumption of fresh fruit with a lower incidence of diabetes, as well as fewer complications in people who have the disease. SOURCE “Fresh Fruit Consumption Linked to Lower Risk of Diabetes and Diabetic Complications,” PLOS Medicine, 4/11/17

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JUNE 2017

5/9/17 9:22 AM

BY EVA MILOTTE

smoke and fire it’s time to get out the grill! Whether you favor gas, charcoal, or a sturdy grill pan set over the stove, there’s no denying the appeal of grilling. The glory of this cooking technique is how easy it is to add instant flavor to whatever touches the flame. It doesn’t matter if it’s vegetables, fruit, seafood, or meat—all benefit from the flavor and caramelization that only grilling can provide. Here are some healthy and tasty recipes to try on your grill.

25 min prep time

+15 min

soak time for corn serves 4

Grilled Corn on the Cob From the TasteforLife test kitchen

4 ears of corn with husks attached 2 Tbsp olive oil

1. Completely cover ears of corn with cold water in a large pot. Soak for 15 minutes. 2. Meanwhile, preheat grill to medium. 3. Remove ears from pot and shake oﬀ excess water. Pull husks back, being careful not to completely remove the husks. Remove and discard long strands of silk. 4. Brush exposed kernels with oil. Rewrap each ear of corn in its husk.

5. Grill for 15 to 20 minutes, or until corn is tender. Be sure to turn ears frequently. Remove husks and if cobs are not charred to your liking, return cobs to grill for a few minutes.

Kitchen Note: For extra ﬂavor, top grilled corn cobs with squeezes of fresh lime, crumbled feta cheese, shaved Parmesan, or smoked paprika. Per serving: 146 Calories, 3 g Protein, 19 g Carbohydrates, 8 g Total fat (1 g sat, 6 g mono, 1 g poly), 13 mg Sodium, ★ Vitamin B1 (thiamine), Folate

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Grilled Scallops and Radicchio From the American Institute for Cancer Research, www.aicr.org

1 large lime 1 tsp kosher salt, divided Freshly ground black pepper

25 min prep time

+20 min

soak time for skewers serves 4

1 Tbsp extravirgin olive oil 1 large head radicchio, about O lb Olive oil cooking spray 12 dry sea scallops, about O lb 8 (6- to 8-inch) bamboo skewers soaked in water for 20 minutes

40 min prep time

1. Grate zest from lime into small bowl and set aside. Squeeze about 2 tablespoons of juice from lime into another bowl. Whisk in K teaspoon of the salt until dissolved. Add 3 to 4 grinds of pepper. Whisk in oil. Set Lime Vinaigrette aside.

+1 hr

serves 4

2. Prepare outdoor grill for direct cooking over medium-high heat. Or, set a grill pan over high heat until water ﬂicked on it bounces. Reduce heat to medium-high.

Grilled Chicken with Peach Salad and Blue Cheese Dressing

3. Halve radicchio vertically. Cut each half

From Sara Moulton’s Home Cooking 101 by Sara Moulton ($35, Oxmoor House, 2016)

into 6 wedges, keeping a triangle of white core at the base of each wedge. Spray wedges on both sides with cooking spray, and sprinkle with remaining salt. Using tongs, arrange wedges directly on grill rack or pan until wedges are browned on bottom, with darker areas, 2 minutes. Turn, keeping wedges as much together as possible. Grill until partially collapsed and limp, 1 to 2 minutes. Divide radicchio among 4 dinner plates.

2 Tbsp fresh lemon juice

4. Line up 3 scallops on work surface.

4 (4 oz) chicken breast half pieces, pounded until N-in thick*

Thread 2 of the skewers through the sides of the 3 scallops, spacing skewers K-inch apart. Repeat process with remaining scallops and skewers. Coat scallops with cooking spray. Set scallops directly on grill rack and cook, turning once, just until opaque in center when checked with a knife, 5 minutes in all.

5. Immediately place scallops on plates along with radicchio. Remove skewers and spoon lime vinaigrette over scallops and radicchio. Garnish radicchio with lime zest and serve. Per serving: 197 Calories, 29 g Protein, 11 g Carbohydrates, 1 g Fiber, 5 g Total fat (1 g sat, 3 g mono, 1 g poly), 813 mg Sodium, ★★★★★ Vitamin K, ★★★ Copper, ★★ Vitamin C, ★ Vitamin E, Folate, Potassium

2 Tbsp extra-virgin oil, plus more for brushing the chicken 2 tsp minced garlic 1 tsp kosher salt Freshly ground black pepper

4 c baby arugula 2 large peaches, thinly sliced N c nonfat plain Greek yogurt 2 Tbsp low-fat mayonnaise 1 oz ﬁnely crumbled blue cheese K c chopped toasted walnuts, divided

1. Combine lemon juice, the 2 tablespoons of oil, garlic, salt, and several grindings of pepper in a resealable plastic bag. Add chicken. Chill and marinate chicken for 1 hour, turning bag over several times. 2. Preheat grill or a grill pan to medium-high. 3. Remove chicken from marinade and pat it dry. Brush chicken lightly on both sides with some oil. Grill chicken, covered, until it is just cooked, 1 to 2 minutes per side. Transfer cooked chicken to a plate, cover it with foil, and let it rest for 5 minutes.

4. Meanwhile, in a large bowl, combine arugula and peaches. In a small bowl, combine yogurt, mayonnaise, and blue cheese. Stir in enough water to achieve desired consistency. Add dressing to salad and toss well.

5. To serve, arrange 1 chicken breast piece on each of 4 plates and top with one-fourth of the salad and nuts. *To pound chicken cutlets, pour about 1 tablespoon of water into a resealable plastic bag. Add a boneless, skinless chicken breast half to the bag. Remove excess air from the bag. Seal the bag and pound the chicken using a meat pounder or rolling pin. Continue pounding until the cutlet is very thin. Remove the pounded cutlet from the bag and proceed with the recipe. Per serving: 383 Calories, 33 g Protein, 13 g Carbohydrates, 3 g Fiber, 23 g Total fat (4 g sat, 8 g mono, 7 g poly), 727 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★★ Vitamin K, Manganese, Selenium, ★★★ Copper, ★★ Vitamin B12, Magnesium, Zinc, ★ Vitamin B1 (thiamine), B2 (riboflavin), C, E, Biotin, Calcium, Iron, Molybdenum, Potassium

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JUNE 2017

5/9/17 9:27 AM

BY KELLI ANN WILSON

sun safety stay protected this summer

Fun in the sun is what summer is all about, but those bright, sunny days have a dark side. Prolonged exposure to the sunâ€™s UV rays can cause skin cancer. Despite Americans being knowledgeable about sun protection, the National Cancer Institute reports that rates of new melanoma cases in the US have tripled since the 1970s. 14â€ƒ J U N E

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We’ve been told that sunscreen offers protection from the sun’s harmful rays—and it does—but every major public health agency, including the FDA, has concluded that sunscreen alone does not reduce the rate of skin cancer. So, what can we do to protect ourselves? Read on for the latest sun safety tips.

Start With Sunscreen

We know we cannot rely on sunscreen alone to protect us from developing skin cancer, but it’s still an important tool for protecting our skin. When choosing a sunscreen, consider these important factors. ● There are two types of UV light that cause skin damage: UVA and UVB. Look for a “broadspectrum” or “full-spectrum” sunscreen that offers protection from both types of UV rays. ● Sun protection factor, also known as SPF, tells us how well sunscreen works to protect our skin from UVB rays (there is no rating for UVA protection). It might seem that the higher the number, the better the protection, but it’s not quite that simple. A sunscreen with SPF 30 is slightly more effective than one with SPF 15, and the same is true as the numbers get bigger. ● Experts tend to discourage use of sunscreens with SPF 50+, as they offer only a small increase in UV protection but may fool us into thinking we can stay in the sun longer (which actually causes more damage). ● Be sure to apply sunscreen as directed, and be sure to reapply it frequently. “Water resistant” sunscreen means that the SPF is effective for up to 40 minutes, even while swimming or sweating, while “very water resistant” offers 80 minutes of protection.

Other Ways To Reduce Risk Being aware that sunscreen has its shortcomings, we need to seek other ways to protect ourselves from damaging UV light. ● Limit sun exposure, especially during peak hours (10 a.m. to 2 p.m.), year round, even on overcast days. ● Cover up. Wearing a long-sleeved shirt, pants, sunglasses, and a wide-brimmed hat offers full-body protection. In the heat of summer this may seem like overkill, but covering up is the best defense against the sun’s rays. ● Avoid sunburns! There’s a strong link between melanoma risk and the number of sunburns a person has had. Childhood sunburns are the most dangerous, so make sure kids get the protection they need. ● Some research suggests that maintaining adequate levels of vitamin D may reduce the risk of melanoma. Getting screened for a vitamin D deficiency will help you determine if you need to make dietary changes or start taking a supplement. ● Check your skin regularly for new moles, especially ones that are tender or seem to be getting larger. Tell your doctor if you notice any suspicious changes. ●

SELECTED SOURCES “Best Sunscreen: Understand Sunscreen Options,” www.MayoClinic.org • “Eight Little-Known Facts About Sunscreens”; “Skin Cancer on the Rise,” Environmental Working Group, www.EWG.org

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MALE MENOPAUSE 5 steps to support healthy testosterone levels and aging

While most people have heard of menopause, the awareness of andropause, the male version of menopause, is still growing. At age 30, production of testosterone starts to decline in men. This, coupled with the cumulative effects of stress, inactivity and poor diet, can lead to symptoms that include erectile dysfunction, low sex drive, hot flashes/night sweats, decreased energy/increased feelings of burnout, and low mood. Why does it matter? Over time, low testosterone leads to insulin resistance, heart disease, high cholesterol, diabetes, high blood pressure and depression. As these levels decline, we need to adapt in order to minimize fatigue and loss of muscle and improve quality of life. Here’s what you can do to stay in the game and have good energy, strength and overall health. STEP 1 – USE FOOD AS MEDICINE: Eat anti-inflammatory foods that decrease inflammation and provide you with vitamins and minerals needed for energy, sexual function, testosterone production, and maintenance of muscle mass. a) Vegetables and fruit: Aim to eat at least 3 servings of vegetables and 2–3 servings of fruit each day. These will provide insoluble fiber, needed for healthy gut bacteria and GI motility, as well as a variety of nutrients to maintain healthy blood sugar levels, adrenal function, balanced neurotransmitters and testosterone. b) Healthy proteins provide important sources of amino acids, which help maintain muscle mass, stabilize blood sugar, and support nitric oxide production (needed for healthy blood vessels and sexual function). Look for organic animal sources such as cold water fish (sardines, salmon, cod) and grass-fed beef, as well as plant-based proteins like chia seeds, walnuts, lentils and nut butters. c) Healthy fats: The average American diet is high in omega-6 foods that promote the production of arachidonic acid (inflammatory) and low in omega-3 fatty acids (antiinflammatory), so it’s important to emphasize foods high in omega-3 fatty acids. Extra virgin olive oil, wheat germ,

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raw nuts and seeds, and fish such as salmon, cod and sardines provide omega-3 fatty acid and anti-inflammatory support. d) Keep your zinc up! Studies have shown that decreased intracellular levels of zinc correlate with testosterone deficiency. Oysters provide the most bang for your buck, but pumpkin and sunflower seeds, mustard greens, ground beef, dark turkey meat, lentils, leeks, pecans, kidney beans and rolled oats also contain smaller amounts of this essential mineral. STEP 2 – AVOID OR KEEP THE FOLLOWING INFLAMMATORY FOODS TO A MINIMUM: a) Fried foods, refined sugars and processed foods— consumed on a regular basis—these will elevate blood sugar levels and lead to increased inflammation in the body. b) Excessive alcohol—increased alcohol consumption is associated with decreased testosterone levels, as well as decreased absorption of B vitamins and other nutrients needed for energy. STEP 3 – EXERCISE: Your testosterone levels depend on it! Studies have shown that intense exercise (weight lifting, high intensity interval training or HIIT) increases levels of testosterone. STEP 4 – AVOID ENVIRONMENTAL XENOESTROGENS: Estrogen and estrogen-like molecules lead to increases in sex hormone binding globulin, which binds to testosterone, making it unavailable to the body (not good!). Minimize use of plastics, and check your household and body care products for endocrine disruptors via the Skin Deep App on www.ewg.org. STEP 5 – GET YOUR SLEEP! Restful sleep is needed, in order to provide the body an opportunity to repair. by Dr. Crystalin Montgomery, ND, Lac Be Well Natural Medicine, St. Paul, MN Learn more at www.bewellnaturalmedicine.com

For more information visit: www.lundsandbyerlys.com/nourish

5/4/17 3:37 PM

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Grilled New York Strip Steaks

with Blackberry Gastrique INGREDIENTS:

2 10 oz Grass Fed New York Strip Steaks, boneless (1” thick) 2 tsp Lunds & Byerlys Minnesota Steak Seasoning N cup honey N cup white organic balsamic vinegar 1K cups (divided) fresh organic blackberries 1 tsp finely chopped parsley (optional)

35 min prep time serves 4

DIRECTIONS:

Season both sides of the steaks with steak seasoning and wrap in plastic wrap. Chill for 1 hour.

as much of the berries through the sieve as possible. Discard seeds.

Pre-heat grill to high. While grill is heating, make the gastrique. Place the honey in a medium sauce pan and cook over medium low heat, stirring constantly until it turns dark amber in color, about 3–5 minutes. Honey will froth and bubble so be careful not to let it boil over. Add the vinegar and 1 cup blackberries and continue cooking on medium-low to low heat until the mixture has reduced to a syrupy consistency, about 12 minutes.

Place the steaks on the grill and cook until golden brown and slightly charred, 3–4 minutes. Turn the steaks over and continue to grill 3–4 minutes for medium-rare (an internal temperature of 135 degrees F), 4–6 minutes for medium (140 degrees F) or 7–9 minutes for medium-well (150 degrees F).

Put gastrique through a fine mesh strainer mashing berries with a spoon to strain out the blackberry seeds and press

Remove steaks from grill and let rest for 5 minutes. Divide gastrique between steaks and drizzle across the top of each steak. Garnish with remaining berries and chopped parsley.

Calories: 380 Total Fat: 18g Saturated Fat: 6g Trans Fat: 0g Cholesterol: 95mg Sodium: 280mg Carbohydrate: 26g Fiber: 3g Sugars: 23g Protein: 30g Nutrition content of this recipe is calculated by a registered dietitian nutritionist. Due to variations in ingredients and measurements, values are approximations. Nutrients provided for this recipe represent values based on the best available information. This information is not intended to treat or diagnose. Please consult your physician for diet recommendations speciﬁc to your personal needs.

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5/4/17 3:45 PM

[ let’s get cooking ]

BY EVA MILOTTE

how to poach ﬁsh, meat, and more

Welcome to a new column in which we’ll explore different cooking techniques each month. This time it’s about a moist-heat cooking method known as poaching. This process uses heat in a more gradual and gentle method in order to preserve a food’s moistness.

Poaching is accomplished by covering an item with liquid in a pan. The liquid is then brought to and kept at or below a gentle simmer throughout the entire cooking time. A healthy way to prepare food, poaching uses liquid—not fat—to cook. Poached eggs are generally the ﬁrst thing that comes to mind when one thinks of this technique. But ﬁsh, fruit, and meat can be poached too. Just about any liquid can be used for poaching: milk, water, broth, wine, vinegar, and fruit juice among them.

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Something Savory

Something Sweet

When poaching fish, make sure to select thicker fillets so they won’t fall apart. Try varieties such as halibut, cod, grouper, haddock, or salmon. Boneless, skinless chicken breasts also turn out well when poached. Although the meat will not be browned as when it’s grilled or sautéed, it will be much moister. To poach meat or fish, bring the poaching liquid to a simmer. The liquid should come about halfway up or more for fish. If poaching chicken, make sure the meat is submerged in the liquid. For additional flavor consider adding herbs, as well as a small amount of something acidic—such as citrus juice (lime, lemon, or orange), vinegar, or wine. Add the food item to the simmering liquid. Make sure the liquid never reaches a rolling boil—always keep it at a simmer. Turn the item over with tongs for even cooking when poaching. Gently cut into it to determine when it’s done. It may take anywhere from a few minutes to up to 10 or more, depending on the food and its thickness. Keep in mind that the most accurate method for determining when something is cooked is to use an instant-read food thermometer.

For a lovely and elegant dessert, try poaching fruit— either fresh or dried. Apples, pears, pineapples, cherries, peaches, nectarines, grapes, and plums are excellent choices. Steer away from using water when poaching fruit, as it tends to leach out too much ﬂavor. Instead try fruit juice (seasoned with spices or on its own), or wine. Place the fruit in just enough liquid to cover. Bring the liquid to a simmer and keep it there, poaching the fruit until a toothpick can be inserted in the center. Turn the fruit a few times as needed during the process. Pears can take about 20 minutes, while cherries poach much more quickly—in about 10 minutes. Allow the fruit to cool in its poaching liquid, so it will absorb even more ﬂavor. Serve the fruit with the poaching liquid as is, or reduce the liquid down by boiling it until it thickens into a syrup-like sauce.

SELECTED SOURCES Cooking Know-How by Bruce Weinstein and Mark Scarbrough ($34.95, Wiley, 2009) • How to Cook Everything by Mark Bittman ($35, Wiley, 2008) • “How to Poach Fish,” www.Tablespoon.com, 2017 • “Poaching Eggs, Meat, Chicken . . .” by G. Stephen Jones, www.ReluctantGourmet.com, 7/31/14

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This recipe for poached eggs would make Dr. Seuss proud— although admittedly this one doesn’t include the ham!

30 min

Green Eggs

prep time

1 Tbsp olive oil

7 oz spinach, washed

2 eggs

1 large shallot, ﬁnely chopped

2 Tbsp freshly chopped marjoram and ﬂat-leaf parsley

2 tsp butter

Sea salt and freshly ground black pepper 1 clove garlic, ﬁnely chopped

1 tsp vinegar

serves 2

From Egg by Blanche Vaughan ($29.99, Harper Design, 2016)

2 Tbsp plain Greek yogurt Pinch chili ﬂakes

1. Heat oil in a pan with a lid over medium heat. Add chopped shallot and a pinch of salt. Sauté for a few minutes to soften. Add garlic and fry for another minute or so. 2. Throw in wet spinach and chopped herbs and season well with salt and pepper. Cover with a lid and cook for a few minutes until spinach wilts completely. Keep warm.

3. Meanwhile, poach eggs: Bring a pan of water to a simmer and add pinch of salt and vinegar. Crack eggs into a glass or cup. Stir simmering water a couple of times and slip eggs into center of whirlpool water has created. Make sure eggs don’t touch each other. (Alternately, you can poach one egg at a time, which may be easier.) Keeping water at a barely bubbling simmer, cook eggs for 2 to 3 minutes, or until yolks are still runny but whites are opaque and just ﬁrm.

4. Cook butter in a small pan until it starts to brown and smell nutty. Remove from heat and set aside. 5. When eggs are cooked use a slotted spoon to scoop them out and place them on paper towels to drain. Drain spinach in a sieve to remove any excess water and then divide between two warmed plates. Add a dollop of yogurt, place an egg on top of each plate, and sprinkle with chili ﬂakes. Pour brown butter over the top and serve immediately.

Kitchen Note: The perfect poached egg is an opaque oval of egg white surrounding a soft, runny yolk. Use the freshest eggs possible when poaching. For a perfect-looking poached egg, trim away ragged edges with a knife or kitchen scissors after poaching. Per serving: 176 Calories, 9 g Protein, 11 g Carbohydrates, 4 g Fiber, 12 g Total fat (2 g sat, 7 g mono, 2 g poly), 161 mg Sodium, ★★★★★ Vitamin A, C, Folate, Manganese, ★★★ Iron, ★★ Vitamin B2 (riboflavin), Magnesium, Potassium, ★ Vitamin B3 (niacin), B6, E, Calcium, Phosphorus, Selenium

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[ quick tips ] beauty BY LISA PETTY

sleek summer hair help for frizzy, damaged locks

For some of us, summertime is frizz time. While genetics determines a lot about how our hair behaves in heat and humidity, there are ways to tame the savage beast we carry around on our heads. First, go easy on your hair, especially if it’s damaged. One of the most common and readily available products to smooth and soften hair is conditioner. Look for natural ingredients like aloe vera. It not only adds shine and moisture but also controls frizz and dandruﬀ. Another useful conditioning ingredient is hyaluronic acid, which can soften and even plump damaged tresses. Herbal additions such as calendula, chamomile, lavender, and nettle are good choices to help repair dry hair. If you’re looking for speciﬁc ways to change your routine and smooth your hair, read on. • Prewash: When you have a few extra minutes before your shower for hair pampering, scoop out a few teaspoons of coconut oil, depending on your hair length, and warm it in your hands. Olive

oil also works well. Apply directly to dry hair. Put on a plastic shower cap and then wrap your head in a towel for about 15 to 20 minutes to allow oil to penetrate the hair shaft. Or try mashing an avocado for a conditioning mask. A tablespoon or two of organic mayonnaise applied to the hair works too. You can even create your own version by emulsifying eggs and olive oil. Leave either mixture on for up to 40 minutes. Shampoo and condition hair as normal. • Shampoo: Avoid products containing alcohol as this ingredient can dehydrate hair. Try gentle shampoos that contain lavender or rosemary. Resist the temptation to shampoo daily! If you awaken with bed head, opt for a rinse or a spritz rather than a shampoo whenever possible. • Rinse: Prepare a rinse made with equal parts apple cider vinegar and water. After shampooing, rinse hair with vinegar mixture. Either leave it in your hair for a few minutes or rinse immediately, depending on your schedule.

Condition as usual. If your hair is blond, you can rinse with cooled chamomile tea. • Condition: Look for a nourishing conditioner containing essential oil of sandalwood, geranium, neroli, or rose. Rinse with cool water. For a quick conditioning rinse, look no farther than your kitchen: Coconut milk is an excellent conditioner. • Style: Apply a small amount of coconut oil to hands or to a wide-toothed comb and gently apply to hair. Avoid over-oiling so hair doesn’t become greasy. To minimize damage, allow hair to dry naturally. ● Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca J U N E 2 0 1 7 21

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[ healthy family ]

BY JANE EKLUND

natural insect repellents keep summer bugs at bay

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Nothing kills the buzz of summer faster than the buzz of mosquitoes. And with the threat of insect-borne diseases like West Nile virus, Eastern Equine Encephalitis, and Zika—not to Products mention tick-borne Lyme disease—there’s a lot made with oil more to worry about these days than itchy bites. Still, slathering DEET all over yourself and your kids isn’t a good solution, especially when you’re not in a situation or location where you’re likely to be exposed to an infected insect. What are the options for safe and natural repellents?

Tried and true The most eﬀective herbal ingredient found in natural insect repellent is oil of lemon eucalyptus. Research rates it on par with DEET for repelling mosquitoes, and it’s shown promise against ticks. Of the active ingredients found in insect repellent products with Environmental Protection Agency approval, oil of lemon eucalyptus is the only plant-based one that’s on the Centers for Disease Control and Prevention’s recommended list. Keep in mind that products made with oil of lemon eucalyptus should not be used on children under 3, and even natural repellent should never be sprayed directly onto a child’s face. Other preparations that have shown eﬀectiveness against insects include a commercial product with a 2 percent soybean oil base plus

of lemon eucalyptus should not be used on children under 3.

glycerin, lecithin, vanillin, and coconut and geranium oils. Citronella is as eﬀective as DEET, but only for a short time, as the active ingredients quickly evaporate. If you buy a citronella insect repellent, be sure that it includes a compound like vanillin to slow the evaporation.

Choose wisely When it comes to choosing a bug repellent, consider your surroundings. If you’re tromping through the woods of New England, you’ll want a repellent that’s eﬀective against ticks. If you’re traveling to a place that’s experienced an outbreak of Zika virus, you’ll want to weigh using DEET or another chemical insecticide versus a natural alternative. If you want to deter annoying bugs swarming around your neighborhood, a lemon eucalyptus oil or a soybean oil preparation might be just the thing to keep the buzz at bay. ●

SELECTED SOURCES “How to Keep Mosquitoes Out of Your Yard” by Jessica Walliser, www.RodalesOrganicLife.com, 5/27/16 • “Plantbased Insect Repellents: A Review of Their Eﬃcacy, Development and Testing” by M.F. Maia and S.J. Moore, Malaria Journal, 3/15/11 • “Prevent Mosquito Bites,” Centers for Disease Control and Prevention, www. cdc.gov • “Safer Bug Spray: Natural Bug Repellents” by R. Morgan Griﬃn, www.WebMD.com

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JUNE 2017

5/8/17 12:13 PM

BY VICTORIA DOLBY TOEWS, MPH

men’s supplements help maintain a healthy life

It’s a good idea for men—just as it is for anyone else— to review their dietary supplement plans to take into account current or anticipated health concerns. Think of it as a head-to-toe overhaul. For guys, this systems check should definitely touch on key health concerns that predominately plague men.

Heart Health “With heart and blood vessel disease being the number one killer of men, as well as a major cause of disability, it is critical that you take good care of your heart,” urges Jacob Teitelbaum, MD, author of Real Cause, Real Cure (Rodale Books). Coenzyme Q10 is a great supplement for heart health, especially for anyone who is taking a cholesterol-lowering medication. Since these medications deplete this vitally important nutrient— putting your cardiovascular health at great risk—Dr. Teitelbaum recommends supplementing with 400 milligrams (mg) of coenzyme Q10 daily for six weeks, then continuing on a maintenance dose of 200 mg daily.

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The mineral zinc serves as a mild heart protector, since “a low level of this antioxidant in the blood increases the risk of heart attack,” Dr. Teitelbaum explains, while zinc supplements in older adults lower heart disease markers (such as C-reactive protein). Aim for 15 mg of zinc daily. The most important on Dr. Teitelbaum’s short list: magnesium. This mineral “increases the strength of your heart muscle and helps keep heart rhythms steady and smooth.” He recommends 200 mg daily or even up to 400 mg (although this higher amount can trigger diarrhea in some people).

Prostate

The prostate gland can be the location of several health concerns, ranging from harmless—but bothersome—to severe. Benign prostatic hyperplasia (BPH) is a common, non-cancerous prostate condition. The urinary urge and frequency caused by BPH can be vexing. Many men find symptom relief from saw palmetto supplements, with research typically based on 320 mg of saw palmetto extract daily. Prostatitis, which also causes the symptoms of frequent and urgent need to urinate and pain with urination, can be aided by saw palmetto supplements too. One out of every six men develops prostate cancer in his lifetime; it’s a leading cause of cancer-related death for men, second only to lung cancer.

Lycopene, a member of the carotenoid family and a powerful antioxidant, has been shown in several studies to reduce the risk of developing or dying from prostate cancer (generally in the amount of 15 mg per day). Lycopene is most abundant in tomatoes and foods made from tomatoes. Lycopene supplement absorption improves when it’s taken with a meal containing a little fat.

Joints

One in every five American men reports joint pain (generally from either osteoarthritis or rheumatoid arthritis), notes the Centers for Disease Control and Prevention. A great go-to for joint relief is curcumin, which is an antioxidant and anti-inflammatory extracted from the spice turmeric. This herbal extract offers relief for aching joints without the risk of adverse effects seen with conventional medications. But it’s not just about masking discomfort. Research shows that curcumin can help rebuild joint tissue by replacing damaged cartilage with new, healthy cartilage. Aim for 400 mg of curcumin twice a day. All areas of connective tissue in the body contain collagen. This protein plays an important role in healthy joints. Supplementing with a form called collagen hydrolysate offers joint benefits, particularly for those with osteoarthritis. Research with a group of 80 people with knee or hip osteoarthritis indicates that 2,000 mg of collagen daily results in less pain and better joint function. ● Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Curcumin Mediated Suppression of Nuclear Factor-kB Promotes Chondrogenic Differentiation of Mesenchymal Stem Cells in a High-Density Co-culture Microenvironment” by C. Buhrmann et al., Arthritis Res Ther, 2010 • “Effect of Ginkgo biloba Extract (EGb-761) on Recovery of Erectile Dysfunction in Bilateral Cavernous Nerve Injury Rat Model” by Y.N. Wu et al., Urology, 5/15 • “Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial” by A.G. Schauss et al., J Agric Food Chem, 4/12 • “Efficacy and Safety of Saw Palmetto Extract Capsules in the Treatment of Benign Prostatic Hyperplasia” by X.B. Ju et al., Zhonghua Nan Ke Xue, 12/15 • “Improving BPH Symptoms and Sexual Dysfunctions with a Saw Palmetto Preparation? Results from a Pilot Trial” by A. Suter et al., Phytother Res, 2/13 • “Lycopene, Tomato Products and Prostate Cancer-Specific Mortality Among Men Diagnosed with Nonmetastatic Prostate Cancer in the Cancer Prevention Study II Nutrition Cohort” by Y. Wang et al., Int J Cancer, 6/16 • Personal communication: Jacob Teitelbaum, MD, 5/16

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[ herbal helpers ]

BY KELLI ANN WILSON

cilantro and coriander celebrate the herb of the year

Cilantro: You either love it or hate it. The seemingly innocuous green leaves of the coriander plant—which produces both cilantro and coriander seeds—can elicit strong negative reactions in some tasters. Scientists postulate that complaints of a soapy smell or flavor may be linked to specific genes related to the ability to discern bitter foods and strong smells. While cilantro may have its modern detractors, in ancient times it was a favorite in many cultures. The leaves were used to enhance the flavor and exhilarating effects of wine, while coriander seeds were thought to grant everything from wit to immortality.

Bursting with Benefits All controversy aside, both cilantro and coriander are packed with health benefits. Thus, it makes perfect sense that the International Herb Association has named the plant Herb of the Year for 2017. Research has shown that coriander has antiinflammatory properties and may also help lower cholesterol and blood sugar levels. Oils derived from the cilantro plant and its seeds contain phytonutrients and flavonoids as well as antimicrobial compounds. Both the leaves and the seeds of the coriander plant (Coriandrum sativum) are used in traditional medicine to reduce gas, stimulate digestion, and relieve stomach cramps. The herb may also be helpful for heatstroke, anxiety, and insomnia.

Global Flavor Fresh cilantro resembles flat-leaf parsley. You’ll want to choose firm, bright-green plants. Cilantro spoils quickly, so it needs to be refrigerated and used within several days. Coriander seeds and powder have a longer shelf life, with ground seeds lasting about six months and whole seeds for up to a year. If seeds have been in storage for some time, soak them in cold water for about 10 minutes to refresh their essential oils before grinding. Cilantro leaves are perfect for garnishing foods from around the world, but are particularly suited to Mexican, Portuguese, and Thai cuisines. Both the leaves and the seeds of the cilantro plant enhance the flavors of soups, vegetable dishes, and broths.

SELECTED SOURCES “Cooking with Spices: Cilantro,” www.DrWeil.com • The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) • “Love to Hate Cilantro? It’s in Your Genes and Maybe, in Your Head” by Michaeleen Doucleff, www.NPR.org, 9/14/12

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Cooking with Cilantro and Coriander • Use cilantro when fresh: Dried leaves lack flavor. • Cilantro stems are flavorful, so feel free to chop and add them along with the leaves. Always add cilantro near the end of cooking time for the best color and flavor. • Enhance coriander’s flavor by heating seeds in a dry pan over low heat until fragrant. • Seeds can be ground in a spice mill or coffee grinder, or crushed with a mortar and pestle. SOURCE “Tips for Cooking with Coriander/Cilantro,” Herb Society of America, www.HerbSociety.org, 2016

Mexican Black Bean and Corn Salad with Cilantro Dressing From 100 Best Vegan Recipes by Robin Robertson ($16.99, Houghton Mifflin Harcourt, 2016)

20 min prep time serves 6

3 c cooked or 2 (15.5 oz) cans black beans, drained and rinsed

N c chopped fresh cilantro

2 c frozen corn kernels, thawed

O tsp salt

K c ﬁnely chopped red bell pepper 1 jalapeño chili, seeded and minced 2 Tbsp minced scallions 2 garlic cloves, crushed

1 tsp ground cumin N tsp freshly ground black pepper N c olive oil 2 Tbsp fresh lime juice 2 Tbsp water

1. In a large bowl, combine beans, corn, bell pepper, jalapeño, and scallions. 2. In a blender or food processor, mince garlic. Add cilantro, cumin, salt, and black pepper and pulse to blend.

3. Add oil, lime juice, and water and process until well blended. Pour dressing onto salad and toss to combine. Taste and adjust seasonings, if needed. Per serving: 252 Calories, 10 g Protein, 32 g Carbohydrates, 9 g Fiber, 11 g Total fat (2 g sat, 7 g mono, 1 g poly), 108 mg Sodium, ★★★★★ Vitamin C, ★★★ Folate, ★★ Vitamin B1 (thiamine), Magnesium, Manganese, ★ Vitamin B3 (niacin), Copper, Iron, Phosphorus, Potassium

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[ healthy pick ] Capsaicin BY KELLI ANN WILSON

the spice of health Is that jalapeño in your salsa a spice? Or is it a vegetable? Well, technically it’s a fruit (it has seeds inside, and it’s edible, so it’s like the tomato in this regard), but the International Herb Association has recognized the hot pepper as something else: an awesome herb. That’s because the same heat that ﬁres that salsa is also a therapeutic botanical. A rich source of carotenoids, as well as vitamins A and C, the seeds and ﬂesh of chili peppers also contain capsaicin, a phytochemical that’s been used to relieve everything from asthma to ulcers. Here are just a few of capsaicin’s many healing qualities.

Supplements Chili peppers are linked to lower risk of dying from many chronic diseases, including cancer, heart disease, and Type 2 diabetes. Peppers may also help with weight loss by increasing feelings of fullness. Consumption of cayenne pepper is considered safe, but it may exacerbate symptoms of gastric reﬂux or some ulcers. Cayenne pepper may also interfere with some blood-pressure medications and MAO inhibitors, so it’s a good idea to consult your healthcare practitioner before supplementing.

External Applications Creams or ointments containing capsaicin can be applied directly to unbroken skin to help relieve pain. It is believed that heat from the capsaicin works by stimulating the pain signals in the body and blocking communication between the nerves and pain receptors. Capsaicin cream has been used to reduce the pain associated with arthritis, nerve pain, and lower back pain. Creams usually contain 0.025 or 0.075 percent capsaicin. Topical capsaicin creams can cause local burning, though the sensation does tend to decrease over time. It can also cause some skin sensitivity, so sunlight exposure should be avoided after application. ●

SELECTED SOURCES “Acute Eﬀect on Satiety . . . of a Combination of Bioactive Food Ingredients in Overweight Subjects” by M. Rondanelli et al., J Am Coll Nutr, 2013 • “Capsaicin—Topic Overview,” www.WebMD.com, 11/14/14 • “Eating Spicy Food Linked to a Longer Life” by Nicholas Bakalar, The New York Times, http://well.blogs.NYTimes.com, 8/4/15 • “Topical Capsaicin (High Concentration) for Chronic Neuropathic Pain in Adults” by S. Derry et al., Cochrane Database Syst Rev, 2/28/13 • “Topical Capsaicin for Pain Management: Therapeutic Potential and Mechanism of Action of the New High-Concentration Capsaicin 8% Patch” by P. Anand and K. Bley, Br J Anaesth, 10/11 • “The Two Faces of Capsaicin” by A.M. Bose and Z. Dong, Cancer Res, 4/15/11

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[ market gourmet ] Recipe

Zucchini Quesadilla with Spicy Salsa Roja From Staff Favorites by the editors of Food & Wine ($34.95, Time Inc. Books, 2016)

1 lb tomatoes, cored and quartered 1 small onion, peeled and quartered

1 tsp sugar Kosher salt

4 garlic cloves

2 (10-inch) ﬂour tortillas

N c canola oil, divided

K c shredded Monterey Jack cheese

6 dried chilies de árbol, stemmed

2 small zucchinis, thinly sliced crosswise

1 chipotle chili in adobo 2 Tbsp apple cider vinegar

Chopped cilantro and thinly sliced Fresno chilies, for garnish*

1. Preheat broiler. On a rimmed baking sheet, toss tomatoes, onion, and garlic with 2 tablespoons of the oil. Broil 6 inches from the heat for 20 minutes, until tomatoes and onion are softened and nicely charred. 2. In a small skillet, toast árbol chilies over moderately low heat, stirring, until lightly charred, 3 minutes. Transfer to a blender. Add broiled tomatoes, onion, and garlic along with the chipotle chili, vinegar, and sugar. Puree until smooth. Transfer salsa roja to a bowl and season with salt.

45 min prep time serves 2

3. In a large cast-iron skillet, heat 1 tablespoon of the oil. Place 1 tortilla in the skillet and scatter cheese and zucchini evenly on top. Drizzle with some salsa roja and top with second tortilla. Cook over moderately high heat until crisp on bottom, 3 minutes. Flip quesadilla, add remaining 1 tablespoon of oil, and cook until cheese is melted, 2 minutes.

4. Slice quesadilla into wedges and transfer to a plate. Garnish with cilantro and Fresno chilies and serve with remaining salsa roja. *You can also garnish this dish with sliced jalapeño chilies.

Kitchen Note: The thin zucchini slices in this cheesy quesadilla liven it up a bit, and the bold, spicy salsa gives it an excellent punch. Per serving: 526 Calories, 18 g Protein, 61 g Carbohydrates, 6 g Fiber, 26 g Total fat (7 g sat, 11 g mono, 6 g poly), 560 mg Sodium, ★★★★★ Vitamin A, C, ★★★★ Manganese, Potassium, ★★★ Vitamin B3 (niacin), B6, Calcium, Phosphorus, ★★ Vitamin B2 (riboflavin), E, Copper, Folate, Iron, Magnesium, ★ Vitamin B1 (thiamine), Selenium, Zinc

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