0618 317 flipbook

What’s for

Dinner? lqvkwrn oqphkjnk

Cooking with herbs Soothe joint pain

CHOOSE REAL FOOD

Find whole, pure foods to support a healthy lifestyle Learn more on pages 16–17.

COMPLIMENTARY

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Edition of Taste for Life

®

Heartburn strategies

living nourish

5/4/18 1:28 PM

[ nutrition plus ] Vitamin

B12

To B12 or not to B12 isn’t a question: If you’re at risk for deficiency, you’ll want to be sure you’re getting enough of this essential vitamin.

Important in keeping nerve cells healthy, B12 helps the body produce DNA and works with other B vitamins in the production of red blood cells and the immunity- and mood-boosting compound SAMe. It’s been used in the treatment or prevention of pernicious anemia, heart disease, macular degeneration, and fatigue.

Our bodies can store several years’ worth of B12 in the liver. Healthy people under 50 who eat a varied diet usually get enough of the vitamin through meat, poultry, fish, eggs, and dairy products. Because B12 is not found in plant foods, vegans and some vegetarians need supplemental B12. Others who may want to get their daily dose through a supplement or fortified cereal include people over 50, who may have problems absorbing the vitamin from food; people with conditions like Crohn’s disease and pancreatic disease, which inhibit the absorption of nutrients; and people who have had weight-loss surgery.

It’s always important to talk with your healthcare provider about supplementation. ●

2 J U N E

FOOD SOURCES

SERVING

B12 (MCG)

Clams

3 oz

84

Salmon

3 oz

4.8

Canned Tuna

3 oz

2.5

Haddock

3 oz

1.8

Milk

8 oz

1.2

Swiss Cheese

1 oz

0.9

Egg

1 large

0.6

Chicken

3 oz

0.3

RECOMMENDED DAILY ALLOWANCE (RDA)

AGE (YEARS)

AMOUNT (MCG/DAY)

Children

4–8

1.2

Children

9–13

1.8

Adolescents

14–18

2.4

Adults

19 and older

2.4

SELECTED SOURCES “Dietary Supplement Fact Sheet: Vitamin B12,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih, 3/2/18 • “Vitamin B12,” Linus Pauling Institute, Oregon State University, http://lpi.OregonState.edu, 6/4/15 • “Vitamin B12,” www.MayoClinic.org, 10/17/17

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[ contents ]

june 5 quick tips Prevent skin damage with these sun safety tips.

6 health front Kids and allergies • Fruits & veggies matter • Fish oil supports immunity • More

7

12 meaty matters Explore grass-fed meats and tasty recipes.

18 nature’s Rx Get relief from sore joints.

22 summer stress busters Stay calm and have fun in the sun.

26 let’s get cooking Boost flavor and freshness with herbs.

14 featured recipe COLOMBIAN-STYLE CHICKEN WITH CORN, AVOCADO, AND LIME

18

28 market gourmet Papaya Salsa

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

© BLM PHOTOGRAPHY

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

CREATE HARMONY Take time to slow down, find balance and eat well

Dads Deserve Self-Care Too

By Bekah Rieke, Nourish Specialist, CNHC

Dad needs self-care just as much as the rest of the family, and more so on Father’s Day. And the truth is, self-care is one of the most important things we can focus on when it comes to our overall health.

When we take care of ourselves we prevent overload and burn out, reduce the negative effects of stress, and help ourselves re­focus on what is important. Self-care is fundamental to being a healthy person.

FIVE SELF-CARE TIPS FOR DADS 1. Make Time for What You Love Carve out some space for “me time” to do activities or relaxation that you most enjoy, whether it’s socializing with friends, being with yourself, reading, painting or cooking. A refreshed dad is cool-y-o dad.

2. Move Your Body Exercise helps the body pump out endorphins, which are the body’s “feel-good” natural high. Exercising is also some of that precious “me time” that helps your body stay in optimal shape, and helps you focus on you and what you want for yourself.

3. Feed Yourself Nourishing Foods Our Nourish motto at Lunds & Byerlys is Fall in Love with Feeling Great. We know what we eat affects how we feel and how much energy we have. Eating heavily processed foods can lead to weight gain, insulin resistance, heart disease and cancer. And the experience of eating harmful foods is a vicious cycle leading to even more junk food...which can hijack the biochemistry of the brain... lead to overconsumption of more unhealthy foods... and lead to more of a dependence on the “fix” of processed food...which can lead to... you get the idea. Rather, figure out how to organize your day so that you are eating pure real foods with maximum nutrients and benefits.

4. Book a Massage Dad’s deserve massages too! Carving out time for a massage can feel like a difficult task, but when you do put that massage on the calendar, you know you are choosing self-care, your health, and you are in a good place.

5. Get into Nature Getting into nature fires up your imagination. It is also incredibly relaxing, and possibly the ultimate in self-care. You get in touch with mother-earth while also grounding, centering, and balancing yourself. It’s an intuitive reminder of what is most important while not sweating the small stuff.

4

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

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

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

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

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

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

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[ quick tips ]

BY TASTE FOR LIFE STAFF

fun in the sun prevent skin damage with these helpful tips For decades medical experts have warned that excess ultraviolet (UV) exposure—from the sun or from tanning beds—is a risk factor for skin cancer.

And although heavy use of tanning beds is declining, melanoma skin cancer rates are rising. This may be due in part to the fact that skin damage accumulates over time, and childhood sunburns can lead to cancer later in life.

As with many medical issues, prevention is the best medicine.

Sun safety tips 1. Use a broad-spectrum sunscreen that blocks both UVA and UVB rays. Choose water-resistant sunscreen with an SPF between 30 and 50 that contains zinc oxide to reflect and scatter UV radiation.

4. Wear protective clothing outdoors, including a widebrimmed hat and sunglasses that block at least 99 percent of UV light—wraparound styles are best.

2. Always apply sunscreen before sun exposure—30 minutes ahead of outdoor activity is best.

You’ll want to reapply about two tablespoons of sunscreen to your entire body every two hours, and more often if you’ve been swimming or sweating.

5. The hours between 10 a.m. and 4 p.m. are the times when the sun’s rays are at peak strength, so you’ll want to seek shade, if possible. Remember that UV radiation can penetrate glass, so apply sunscreen if your desk is near a window or you’ll be traveling in a car.

3. Avoid skin and lip care products that contain vitamin A. Research suggests that when vitamin A is exposed to sunlight it can speed up the development of skin tumors.

6. Avoid tanning beds—researchers estimate that indoor tanning may be responsible for up to 400,000 cases of skin cancer each year in the US. ●

SELECTED SOURCES “Ask the Expert”; “Prevention Guidelines”; “Sun Safety in Cars,” Skin Cancer Foundation, www.SkinCancer.org • “EWG’s Guide to Safer Sunscreens”; ”The Problem with Vitamin A,” Environmental Working Group, 2017 • “Incidences and Trends of Basal Cell Carcinoma and Cutaneous Squamous Cell Carcinoma” by J.G. Muzic et al., Mayo Clinic Proceedings, 2017 • “Report on Carcinogens, 14th ed.: Ultraviolet-Radiation-Related Exposures,” US Department of Health and Human Services, Public Health Service, 2016

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[ health front ]

NEWS THAT’S GOOD FOR YOU

supplements may lower kids’ allergy risk Children whose mothers took fish oil capsules while pregnant and breastfeeding were less likely to have certain allergies. Researchers also found that if a mother took a probiotic supplement during those times, her child had a reduced risk of eczema.

“Our research suggests probiotic and fish oil supplements may reduce a child’s risk of developing an allergic condition, and these findings need to be considered when guidelines for pregnant women are updated,” said lead author Robert Boyle, PhD. His team’s findings included the following: n Women who took a fish oil capsule beginning at 20 weeks of pregnancy and during the first three to four months of breastfeeding reduced the risk of egg allergy in their child by 30 percent. n Women who took a probiotic supplement from 36 weeks of pregnancy through three to six months of breastfeeding lowered the risk of eczema in their child by 22 percent. n Women’s avoidance of potentially allergenic foods such as nuts, dairy products, or eggs during pregnancy did not affect a child’s risk for allergies or eczema. n Fish oil intake by women during pregnancy may reduce a child’s risk of peanut allergy.

fish oil boosts immunity

SELECTED SOURCES “Diet During Pregnancy and Infancy and Risk of Allergic or Autoimmune Disease . . .” by V. Garcia-Larsen et al., PLOS Medicine, 2/28/18 • “Fish Oil and Probiotic Supplements in Pregnancy May Reduce Risk of Childhood Allergies,” Imperial College London, 2/28/18

Taking a fish oil supplement for 12 weeks provided a significant immunity boost in obese adults. Participants took four 1-gram capsules of a high-DHA concentrate per day and saw improvements in antibody production.

SOURCE “Effects of Fish Oils on ex vivo B-cell Responses of Obese Subjects . . .” by W. Guesdon et al., Journal of Nutritional Biochemistry, 3/18

6 J U N E

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best of the bunch

Fruits and vegetables are low in calories and add color, texture, and appeal to meals. The nonprofit Produce for Better Health Foundation offers that information and more on its FruitsandVeggiesMoreMatters.org website. Here are a few more nuggets from the foundation’s “Top 10 Reasons to Eat More Fruits & Vegetables”: n Fruits and veggies are nutritious in any form, including fresh, frozen, and canned. n They provide dietary fiber to keep your digestive system functioning well. n Eating an abundance of produce may reduce your risk for heart disease and certain cancers.

SOURCE “Top 10 Reasons to Eat More Fruits & Vegetables,” www.FruitsandVeggiesMoreMatters.org

dig in!

The Environmental Working Group is best known for its annual “Dirty Dozen” and “Clean 15” lists of conventionally grown fruits and veggies with the highest and lowest concentrations of pesticide residues.

Avocados top the 2018 “Clean 15” list, with fewer than 1 percent of those tested showing any trace of pesticides. Sweet corn, pineapples, papayas, asparagus, onions, and cabbages also rated well.

If you’d like to buy at least some USDA Certified Organic produce grown without synthetic pesticides, strawberries, spinach, nectarines, apples, and grapes are good options. Shoppers should not hesitate to consume a wide variety of fresh fruits and vegetables due to their health benefits and disease-fighting properties.

SOURCE “Strawberries Again Top 2018’s ‘Dirty Dozen’ Fruits and Veggies” by Susan Scutti, www.CNN.com, 4/10/18

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Tate’s Bake Shop Cookies

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CLIF Protein Bars CLIF Whey Protein Bars offer 14g of complete protein, with 5g sugar, to help active people maintain lean muscle mass in times between adventures. CLIF Builder’s Protein Bars deliver 20g of complete protein to help active people recover from tough workouts, and should be eaten after exercise to support muscle recovery and replenish energy stores.

3/$5.00

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J.R. Watkins Products For 150 years, J.R. Watkins has been there for the doers: For those who scrub, soothe, clean, care, cook, bathe, bake, create and more.

Known for premium natural ingredients and attention to detail, Watkins cleaners are safe and effective for your home and family.

Their extracts and spices are backed by the same expertise that has made Watkins Vanilla the choice of generations.

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Made in Nature Dried Fruit & Nut Snacks When you need a snack, Made in Nature has the answer. Their organic fruit has nothing added — just real, live fruit in all its glory. Is “flavoricious” a word? Let’s go ahead and say it is, because there’s really no other way to describe their Nut Fusion all-organic blends of dried fruits, crunchy nuts and unexpected flavors.

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Jayone Rice Snacks & BBQ Sauces Jayone’s mission is to provide high-quality Korean foods at an affordable price. Crunchy rice snacks are a healthy snack for all ages, and Korean BBQ sauce brings that perfect mix of sweet and salty to your grilled meats.

BBQ Sauce

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11

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BY ALBERT McKEON

meaty matters exploring grass-fed beef and organic protein Grass-fed beef has become an increasingly popular choice for health-conscious consumers wanting to support what a growing community of scientists and farmers say are environmentally sound cattle-raising practices.

As the name implies, grass-fed beef comes from cattle who eat only grass their entire lives—with other natural forage thrown in for dessert. It’s become an appealing option for carnivores who want an option to conventional beef, which has been raised mostly on grain-based feed with soy or corn.

Grass-Fed, Up Close Many consumers who buy grass-fed beef enjoy the taste. The producers of grass-fed beef point to a healthy, ecofriendly existence for their cattle.

According to grass-fed advocates and some scientific studies, when the cattle eat only so much of the grass and move on, they lock carbon in the soil, offsetting the release of methane and other greenhouse gases that are freed in larger measures by conventionally raised cattle. By staying in the ground, carbon helps rainwater infiltrate soil, reducing drought and erosion.

Grazing can degrade pasture if it’s poorly managed. That prompts many farms, often guided by scientific research, to experiment with the density of grass and the patterns of grazing—all to determine which methods best sequester carbon.

Health Benefits Compared with other types of beef, the meat of grass-fed cattle has less total fat and more heart-healthy omega-3 fatty acids, conjugated linoleic acid (a fat that could reduce heart disease and cancer risks), and antioxidant vitamins such as vitamin E. 12 J U N E

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Look for grass-fed and organic varieties of meat for the following recipes.

Herb-Marinated Steak with Lemon From Dinner: Changing the Game by Melissa Clark ($35, Clarkson Potter/Publishers, 2017)

1 c fresh basil leaves, plus torn basil leaves for garnish

3 scallions (white and green parts), thinly sliced, plus more for garnish

2 Tbsp fresh lemon thyme or regular thyme leaves, plus more for garnish

2 Tbsp fresh mint or dill leaves

2 fat garlic cloves

1 jalapeño, seeded (optional)

2K tsp kosher salt

Finely grated zest of 1 lemon

Juice of K lemon

N c extra-virgin olive oil

30 min prep time

+30 min

marinating time serves 8

2K lb boneless steak, such as skirt, strip, ribeye, flank, or London broil

1. In a blender or food processor, combine basil, scallions, thyme, mint, garlic, jalapeño (if using), salt, lemon zest, and lemon juice. Pour oil over mixture, and blend until it turns to a paste.

2. Pat steak dry with paper towels, and place it in

The American Grassfed Association certifies farms whose cattle have eaten nothing but grass and forage from weaning to harvest, haven’t been confined, and have never been fed antibiotics or growth hormones. The animals must also be born and raised in the US. Beef that’s labeled as organic can come from a grass-fed farm, but not always. Beef can be certified organic but the cattle can still be occasionally confined to a pen for logistical reasons while being fed organic grain. USDA Certified Organic status guarantees the beef contains no artificial contaminants and suggests it has high nutritional value.

The cattle can’t stay in a feed lot for an extended period or be kept in crowded and unsanitary conditions. Organic farms can’t expose cattle to fertilizers, antibiotics, hormones, GMOs, or artificial pesticides.

Organic Chicken Organic chicken is another great protein option. These birds must have outdoor access and are fed only certified organic feed that contains no genetically engineered grains, antibiotics, or animal byproducts.

No matter which protein you choose, we hope you find inspiration in the following recipes, which include herb-marinated steak, savory sirloin nachos, marinated grilled chicken kebabs, and Colombian-style chicken.

Enjoy!

SELECTED SOURCES American Grassfed Association, www.AmericanGrassfed.org • “Grass-Fed Beef: What Are the Heart-Health Benefits?” by Francisco Lopez-Jimenez, www.MayoClinic.org • “Is Grass-Fed Beef Really Better for You, the Animal and the Planet?” by Tamar Haspel, www.WashingtonPost.com, 2/23/15

a wide bowl. Slather paste all over meat, cover bowl, and refrigerate for at least 30 minutes or as long as overnight.

3. When you are ready to cook steak, heat a grill or broiler to high.

4. Use a paper towel to gently pat meat dry, leaving as much paste as possible on meat. Grill meat over direct heat or under broiler on a rimmed baking sheet or broiler pan until it is nicely browned on both sides (see below for cooking times). Then transfer steak to a cutting board and let it rest for 5 to 10 minutes.

5. Slice steak against the grain and serve, garnished with basil, scallions, and thyme.

Per serving: 345 Calories, 29 g Protein, 2 g Carbohydrates, 1 g Fiber, 25g Total fat (8 g sat), 394 mg Sodium, HHHHH Vitamin B12, Zinc, HHH Vitamin B3 (niacin), B6, K, Phosphorus, HH Vitamin B2 (riboflavin), H Vitamin C, Iron, Potassium

Cooking Times: • Skirt steak and other K-inch-thick steaks: 2 to 4 minutes per side

• Strip, flank, filet mignon, ribeye, and other 1- to 1N-inch-thick steaks: 3 to 6 minutes per side

• London broil and other 1K- to 2-inch-thick steaks: 6 to 9 minutes per side

Kitchen Note: If you have time, let the meat sit in its herby coating overnight for the deepest flavor. Or, if you’re starting this after work on a weeknight, leaving it to marinate for as little as 30 minutes is fine too.

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continued from page 13

50 min prep time serves 4

Colombian-Style Chicken With Corn, Avocado, and Lime From Dinner: Changing the Game by Melissa Clark ($35, Clarkson Potter/Publishers, 2017)

2 boneless, skinless chicken breasts (6 to 8 oz each)

2K tsp kosher salt, divided

2 ears corn, shucked

1 bunch fresh cilantro (about 3 oz)

1 large white onion

1 Tbsp dried oregano

4 garlic cloves, smashed and peeled

1 bay leaf

1 jalapeño or serrano chili, seeded and sliced

1 qt low-sodium chicken stock

L c diced fresh tomato

Grated zest of K lime 1K tsp fresh lime juice, plus more for serving Salsa, for serving Diced avocado, for serving Drained, brined capers (optional)

1. Season chicken breasts with 1 teaspoon of the salt and let them stand while you prepare remaining ingredients.

2. Using a sturdy knife, cut ears of corn into 1K-inch-thick rounds. Divide cilantro into stems and leaves; coarsely chop both, but keep them separate.

3. Slice two-thirds of the onion into thick rounds, and finely dice the remainder (you should have about K cup diced).

4. Place a 12-inch skillet over medium-high heat. Add sliced onion to hot dry skillet and cook without moving until undersides are well browned, 3 to 5 minutes.

Carefully flip onions over and repeat on other side.

5. Stir cilantro stems, oregano, garlic, bay leaf, and © BLM PHOTOGRAPHY

Protein Pointers 1. Due to the link between red meat and colorectal cancer, the American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week. A half-pound burger is 8 ounces. Aim to keep portions the right size—3 to 4 ounces—about the size of a deck of cards or a small iPhone.

2. To reduce your intake of saturated fat, choose lean cuts of meat and cut off any visible fat before eating.

On Average The typical American adult eats 71.2 pounds of red meat a year.

14 J U N E

jalapeño into onions. Pour in stock and 1 cup water, and season with 1 teaspoon of the salt. Bring to a simmer.

Then lower heat and cook gently for 15 minutes.

6. Lower chicken into poaching mixture. Cover skillet and cook on low heat until chicken is no longer pink, 7 to 10 minutes. Add corn pieces during last 3 minutes of cooking.

7. While chicken cooks, combine reserved diced onion, chopped cilantro leaves, tomato, lime zest and juice, and remaining K teaspoon salt in a bowl.

8. Transfer chicken and corn from broth to a cutting board. Strain hot broth into soup bowls; discard aromatics.

Slice chicken and divide it among bowls. Top each portion with corn, a spoonful of salsa, some diced avocado, capers if using, and a sprinkling of lime juice.

Per serving: 352 Calories, 35 g Protein, 29 g Carbohydrates, 8 g Fiber, 13 g Total fat (2 g sat), 1,417 mg Sodium, HHHHH Vitamin B3 (niacin), B6, K, Phosphorus, HHHH Vitamin C, Potassium, HH Vitamin B2 (riboflavin), Magnesium, H Vitamin A, B1 (thiamine), E, Calcium, Iron, Zinc

Kitchen Note: This dish is very loosely based on a traditional Colombian dish called ajiaco.

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Nachos From A Taste of Latin America by Patricia Cartin ($19.99, Charlesbridge Publishing, 2017)

40 min prep time

1 Tbsp olive oil or vegetable oil

1 onion, finely chopped

3 cloves garlic, finely chopped

K chili pepper, finely chopped

1 tomato, finely chopped

1 lb sirloin, thinly sliced or ground

1 tsp cumin

K tsp thyme

K tsp paprika

marinate time

+2 hour

serves 4

Sour cream, optional

Guacamole, optional

Pinchos de Pollo (Marinated Grilled Chicken Kebabs) From Latin American Paleo Cooking by Amanda Torres, MS ($21.99, Page Street Publishing, 2017)

prep time serves 4

Salt and pepper, to taste

© TONI ZERNIK

35 min

Tortilla chips (approximately 4 c) 1 c shredded Cheddar cheese

1. Heat oil in a large skillet over medium heat and sauté onion, garlic, and chili pepper.

2. When ingredients are soft, after about 5 to 7 minutes, add tomato. Next, stir in meat and mix all ingredients together with a wooden spoon.

3. Reduce heat. Season with cumin, thyme, paprika, salt,

1 Tbsp minced garlic

and pepper. Simmer for 8 to 10 minutes more. Set aside.

K tsp fine Himalayan salt

K tsp freshly ground black pepper

4. Arrange tortilla chips to cover a large plate. Cover

2 tsp minced fresh oregano, or 1 tsp dried

1 Tbsp extra-virgin olive oil

1 Tbsp freshly squeezed lime juice (from about K lime)

1K lb boneless, skinless chicken breast

1. Have ready 7 to 9 skewers. If using wooden or bamboo skewers, soak them in water for at least 30 minutes before grilling.

chips with half the cheese. Add meat and then add rest of cheese. Serve with sour cream and/or guacamole, if using.

Per serving (without sour cream and guacamole): 683 Calories, 35 g Protein, 46 g Carbohydrates, 4 g Fiber, 39 g Total fat (13 g sat), 637 mg Sodium, HHHHH Phosphorus, HHHH Vitamin B6, Zinc, HHH Vitamin B3 (niacin), Calcium, HH Vitamin B12, Magnesium, H Vitamin A, B1 (thiamine), B2 (riboflavin), C, E, K, Iron, Potassium

Kitchen Note: Raw jalapeño peppers can be added as a garnish if “extra spicy” is called for.

2. In a bowl, combine garlic, salt, pepper, oregano, oil, and lime juice. Stir to form a paste. Cut chicken breasts into 1-inch chunks and place in a glass container with a lid. Pour marinade over chicken and stir to combine. Cover chicken and refrigerate for a minimum of 2 hours, up to overnight.

© 2017 KATIE KLASMEIER

3. Prepare a grill for direct cooking over medium heat (325 to 375°).

Depending on type of grill this may take 15 to 20 minutes. Remove chicken from refrigerator and thread it onto skewers, spreading each piece as flat as possible and leaving a very small space between each piece.

4. Once grill is hot, brush cooking grates clean, if necessary (to prevent sticking). Grill kebabs over direct medium heat, keeping lid closed as much as possible, until chicken is firm to the touch and no longer pink in the center, 8 to 10 minutes total, turning once or twice during cooking. Take care not to overcook.

5. Remove from grill and serve immediately.

Per serving: 241 Calories, 39 g Protein, 2 g Carbohydrates, 8 g Total fat (1 g sat), 368 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Potassium

Kitchen Note: Pinchos are traditional street food in Puerto Rico and can be made from pork or chicken that has been marinated in a tangy sauce and then grilled to perfection. You can serve these as an appetizer or a light meal. Leftovers are great to put on top of a salad too!

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5/4/18 10:29 AM

CHOOSE REAL FOOD

Find whole, pure foods to support a healthy lifestyle

Healthy Meals for Dad this Father’s Day

By Bekah Rieke, Nourish Specialist, CNHC

Father’s Day always serves as yet another reminder of how much I appreciate my dad and the sacrifices he has made for me. I also think about how I want him to stay happy and healthy as he lives out the rest of his life. My dad is irreplaceable so staying healthy should be a major goal. But he also deserves a treat, don’t you think?

Yummy food is a go-to during any holiday season and Father’s Day is no exception. Sometimes “treat foods” are loaded with unhealthy ingredients or full of preservatives and artificial flavors. And while a bit of a cliché, often the men in our lives turn to meat. The average man needs approximately 56 grams of protein a day, but studies show the average American man consumes more protein than he needs.

If this protein is in the form of fatty red meats and pork versus leaner cuts of meat like chicken or plant-based protein, too much saturated fat can raise harmful LDL cholesterol levels.

Here are some common “manly foods” and suggestions for how to make them healthier, yet still a treat. Think of this as an “eat this, not that” list for dads everywhere.

BRATS: Gobble gobble! Lunds & Byerlys carries a turkey brat locally sourced from Ferndale Farms. It is leaner than a pork brat and every bit as tasty.

BURGER: Think outside the beef box. Try our Nourish recipe for Grilled Portobello Burger or the Nourish Turkey Burger, which can be found in the Nourish recipe collection at lundsandbyerlys.com/nourish.

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­digestive systems and raised more humanely.

BBQ’D MEATS: Think light, yet delicious. Try barbeque organic chicken and veggie kabobs. Serve with delicious sides like our Sea Salt and Vinegar Smashed Potatoes or Broccoli Tots recipes. Add a fresh, bright salad to round out the meal.

PIZZA: Pizza Sunday at home! Quality organic ingredients are key. Try your hand at pizza with homemade crust, sauce, cheese, and veggies. Or, slice a few zucchinis in half, add your favorite toppings, and bake for 15–20 minutes at 400 degrees for a delicious gluten-free option.

NACHOS: Our Perfectly Padre Seven Layer Dip is sure to please. Packed with nutrients and flavor, this dip includes superfood moringa-spiked guacamole. Moringa benefits include providing antioxidants and anti-inflammatory compounds, balancing hormones and slowing the effects of aging and improving digestive health.

STEAK: Grass-fed beef is best because it contains a higher proportion of omega-3 fatty acids than conventional cornfed beef. The animals are also eating what is best for their

Sounds like good stuff for Dad! Together, you and your ­family can choose great food and health this Father’s Day!

JUNE 2018

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5/7/18 4:27 PM

Grilled Portobello Mushroom Burger Even a meat lover will love this hearty stand-in for a hamburger!

INGREDIENTS: 4 Portobello mushroom caps 4 Tbsp L&B Honey Dijon Mustard 1 Tbsp fresh rosemary, chopped 1K tsp L&B Minnesota Steak Seasoning 4 tsp water 1 Tbsp Chosen Foods Avocado Oil 4 slices organic cheese of choice 4 slices red onion 4 L&B Whole Wheat Buns 1 cup baby arugula 4 slices tomato K avocado, sliced

30 min prep time

4

servings

TO PREPARE: 1. First clean mushroom top gently by wiping with damp paper towel.

Then cut stems off mushrooms.

2. In a large bowl, whisk together the L&B Honey Dijon Mustard, rosemary, L&B Steak Seasoning and water. Place the mushroom caps in the bowl and toss with sauce, using your hands to evenly coat. Let marinate for 20 minutes.

3. Heat the grill to medium heat. When hot, brush the grate with avocado oil. Place the mushrooms on the grill, reserving any leftover marinade for basting. Grill for 5–7 minutes on each side, or until tender, brushing with marinade frequently. Top the mushrooms with cheese the last 2 minutes of cooking.

4. Grill the onions about 1 minute on each side and grill the buns until toasted.

5. To finish, place the arugula on the bun with the grilled Portobello mushroom on top. Top with the onion, tomato and avocado.

30 min prep time

10

servings

Perfectly Padre Seven Layer Dip This seven-layer dip is the healthier Tex-Mex dip of your dreams.

Guacamole, Greek yogurt, black beans and a superfood moringa boost makes this a delicious nutritional powerhouse.

INGREDIENTS: 2 tsp moringa powder (optional) 14 ounces L&B Guacamole 12 ounces L&B Pico de Gallo (divided) 1 15.4-ounce can Amy’s Organic Black Refried Beans 1K cups Greek Gods Traditional Plain Yogurt 1 cup L&B Tangy Tomatillo Verde Salsa 2 cups organic baby arugula, chopped N cup scallions, thinly sliced

TO PREPARE: If using, mix moringa powder into L&B Guacamole.

Using a strainer, drain Pico de Gallo to extract liquid and discard liquid.

In a 8 x 11 dish, layer dip in the following order: black refried beans, Greek yogurt, salsa, guacamole, two-thirds of Pico de Gallo, baby arugula, remaining one-third of Pico de Gallo and top with scallions.

Serve with L&B Organic Corn Tortilla Chips.

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5/7/18 4:27 PM

[ nature’s Rx ]

BY JANE EKLUND

remedies for aching joints getting some help from nature One in five American adults contends with joint pain (mostly due to osteoarthritis or rheumatoid arthritis).

When sore joints from sports injuries, overuse, and strain associated with being overweight get added in, that’s a whole lot of achiness going on.

Your doctor can discuss a range of treatment options.

They include prescription and over-the-counter medications, physical therapy, icing and elevating the joint, and losing weight. Several herbal remedies have also been used to treat joint pain. Here are some to consider.

Capsaicin The stuff that makes chili peppers hot, capsaicin, applied topically, is a proven therapy for joint pain. It interferes with pain signals and should be used regularly for best effects. Capsaicin is sold in cream, gel, or patch form. The Arthritis Foundation suggests applying it three times a day—but not near your eyes or on sensitive skin.

Flaxseed Flaxseed can be used to lubricate joints and decrease joint pain and stiffness. It’s a good source of omega-3 and omega-6 essential fatty acids, particularly alpha linolenic acid (ALA), giving it anti-inflammatory properties. It comes as a capsule or oil, or in whole or ground seeds. It can interact with some medications, so check with your doctor before adding it to your diet.

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flaxseed

Green Tea The anti-inflammatory polyphenols in all types of tea— green, black, and white—make it an ideal drink for people with joint problems. The polyphenol epigallocatechin 3-gallate (EGCG) found in green tea makes that particular variety the top choice. Research has shown that EGCG can also help maintain bone and cartilage.

Turmeric Research shows that the active ingredient in the spice turmeric—called curcumin—is an effective anti-inflammatory that modifies immune system response. One study found that curcumin lessened pain and increased movement in people with osteoarthritis of the knee.

Another study found that in rheumatoid arthritis patients, a curcumin product reduced pain and swelling more than an NSAID. Avoid curcumin if you are on a blood thinner or are pregnant.

SELECTED SOURCES “Arthritis Supplement and Herb Guide”; “Best Beverages for Arthritis”; “Capsaicin”; “Flaxseed”; “Tumeric for Arthritis,” Arthritis Foundation, www.arthritis.org • “Joint Pain,” www.WebMD.com, 1/12/17

2018

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Š 2018 Potatoes USA. All rights reserved.

BE

HOLD

9

The th of the world

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A handful of ingredients, a few quick steps and this reinvented potato salad will have you wondering why the rest of life isn’t this easy. And delicious. Grab some yellow potatoes from the produce department and get the Grilled Potato Salad with Feta Dressing recipe, plus hundreds more, at PotatoGoodness.com /easypotatosalad

3/19/18 5:39 PM

[ healthy strategies ]

BY JANE EKLUND AND KELLI ANN WILSON

healing heartburn soothe the burn!

What is it?

Diet:

That burning pain behind the breastbone, often accompanied by a bitter or sour taste. It usually develops after eating—especially overeating or indulging in certain foods.

Choose low-acid fruits and vegetables such as asparagus and melons; whole-grain foods including oatmeal, brown rice, and couscous; lean poultry and meats (not fried); potatoes and other root vegetables; and grilled, poached, or baked fish. Some heartburn sufferers swear by taking one to two teaspoons a day of apple cider vinegar diluted in a glass of water. Or try adding a splash of apple cider vinegar to a cup of tea sweetened with honey.

What causes it?

Stomach acid backup into the esophagus. Triggers include spicy foods, citrus fruits, onions, alcohol, caffeinated drinks, tomatoes, fatty foods, and chocolate.

Going to bed with a full stomach is another risk factor, as is slow digestion.

Lifestyle Tips: Eat slowly; maintain a healthy weight (if you’re overweight, even losing 10 pounds will help); drink herbal teas instead of caffeinated beverages; avoid tight-fitting clothes. Don’t drink ice-cold liquids with meals. Anxiety can agitate the digestive system and make heartburn worse. De-stress with gentle exercise instead of alcohol or tobacco. Listen to music, get a massage, meditate, or take a walk. If your heartburn comes at night, elevate the head of your bed or put a wedge between your mattress and box spring.

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Herbal Therapy: Sip chamomile tea. Taking plant-based enzymes 40 minutes before meals can help with heartburn, says Jacob Teitelbaum, MD. Enzymes that help digest food and prevent heartburn are amylase (which helps digest carbs), cellulase (which helps digest the fiber in fruits and veggies), and lipases (which help digest fattier foods).

SELECTED SOURCES “Foods That Fight Heartburn” by R. Morgan Griffin; “Lifestyle Changes to Manage Heartburn,” www.WebMD.com • “Heartburn,” “Should You Add Enzyme Supplements to Your Shopping List?” www.MayoClinic.org • “Heartburn Symptoms,” http://my.ClevelandClinic.org, 5/22/15 • “Natural Remedies for Digestive Disorders” by Sherry Coleman Collins, Today’s Dietitian, 2/14

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5/7/18 9:41 AM

Common Heartburn Culprits If you’re getting a lot of heartburn lately, review your diet.

Besides chili, here are some other common food triggers that may be causing you discomfort. > Red wine

> Cocktails

> Coffee > Orange juice

> Soda

> Grapefruit

> Garlic

> Raw onion

> Tomato

> Chocolate

> Nuts

> Peppermint

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5/7/18 9:41 AM

BY LISA PETTY

summer stress busters keep your cool with these helpful strategies

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5/7/18 1:08 PM

Summertime means fun in the sun, but all of those extra hours of daylight can sometimes mean rushing from place to place thanks to an overly packed schedule. Take a deep breath, and read on for some easy-to-add stress relievers to keep you feeling healthy and happy.

The Upside of Stress

Things we enjoy, like the thrill of a job promotion, are part of what makes life interesting, and we wouldn’t want to give them up. The rush of adrenaline we get from enjoyable events is the same hormonal response that occurs when we get cut off in traffic. The hypothalamus sends a signal to the pituitary gland, which triggers the adrenal glands to release the stress hormone cortisol. Cortisol gets you ready for fight or flight. Muscles tense, heart rate increases, and breathing becomes rapid and shallow. The only difference is how we feel about what’s happening. In fact, research shows that becoming present or mindful in the moment helps us to choose how to react to our environment. Mindfulness has been associated with improved psychological health and reduction of stress symptoms.

Unfortunately, we can’t always control our reactions to events, especially when they seem to pile up and become ongoing. At that point, stress has become chronic. Sustained hyper-awareness leads to symptoms such as upset stomach, diarrhea, sleeplessness and fatigue, muscle tension, and headaches. Left unchecked, excess stress can lead to reduced immunity.

Stress Less 101

Several vitamins have been shown to help reduce stress symptoms. Start with the basics: Vitamin A helps to preserve the length of chromosome-protecting telomeres. Life stress is linked with shortening of telomeres, which also has been associated with aging.

Chronic stress depletes B vitamins. Add a B complex formula to your nutritional supplement routine.

Adrenal glands are rich in vitamin C. New research shows that our adrenal glands secrete not only hormones in response to stress, but also C. Remember that vitamin C supports your immune system.

Herbal Helpers

Adaptogenic herbs help the body adapt to stress by increasing both physical and mental capacity, reducing fatigue, and improving resistance to disease. In order to be considered adaptogens, herbs must act quickly and have long-lasting effects, have properties that reduce stress-­induced damage, and be safe.

Passion flower (Passiflora incarnata) may help reduce symptoms of anxiety, particularly nervousness, heart palpitations, attention deficiencies, and insomnia.

Valerian (Valeriana officinalis) root may help reduce feelings of anxiety and promote calm without causing drowsiness. ●

Cup of Calm If coffee stimulates feelings of anxiety, tea might help relieve them. Research shows that L-theanine in green tea mitigates physiological and emotional stress responses.

Sneaky Stressors Many factors can contribute to stress. Consider whether the following things might be impacting your stress levels, and take steps to reduce them.

• Alcohol, caffeine, nicotine • Toxins in personal care products • Nutrient deficiencies • Physical injury or chronic illness • Poor sleep • Emotional or mental health concerns

SELECTED SOURCES “Association Between Leukocyte Telomere Length and Serum Carotenoid in US Adults”

by K. Min and J. Min, European Journal of Nutrition, 2017 • “Caffeine and Theanine Exert Opposite Effects on Attention Under Emotional Arousal” by G.E. Giles et al., Canadian Journal of Physiology & Pharmacology, 2017 • “Effects of Valerian on Subjective Sedation, Field Sobriety Testing and Driving Simulator Performance” by K. Thomas et al., Accident Analysis and Prevention, 2016 • “Reducing Occupational Stress with a B Vitamin Focussed Intervention . . .” C. Stough et al., Nutrition Journal, 2014 • “Weekly Change in Mindfulness and Perceived Stress in a Mindfulness-Based Stress Reduction Program” by R.A. Baer et al., Journal of Clinical Psychology, 2012

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5/8/18 9:17 AM

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5/7/18 4:37 PM

Harvest Stone Crackers Made from the highest quality whole grains and sesame, Harvest Stone crackers are a delicious gluten free alternative to plain old snacks. Harvest Stone works with farmers they know and trust because they believe the best way to create snacks to feel good about is to start with growers they feel good about too.

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JUNE 2018 

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5/7/18 5:47 PM

[ let’s get cooking ]

BY LISA FABIAN

the world of herbs wild and wonderful

There’s one type of ingredient that can elevate your cooking like no other: herbs. Easy to use, they add bold flavors and freshness to any dish. Here are some tips for getting the most out of them.

© BLM PHOTOGRAPHY

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Dried v. Fresh A common dilemma many home cooks face is deciding whether to use fresh or dried herbs. Tougher and woodier herbs have inedible stems (thyme, rosemary, oregano). They taste better when dried, since their flavors have a chance to intensify through the drying process. Add dried herbs at the beginning of a dish’s cooking time, since these herbs tend to release more of their flavors the longer they’re cooked.

Delicate and tender herbs (cilantro, basil, chives, parsley) are better fresh. Since these herbs tend to have more subtle flavors, add them at the end of a recipe’s cooking time. This way they can maintain their bright colors and mild flavors.

Growing and Storage Growing your own herbs is a cost-effective way to constantly have a supply on hand. If an outdoor garden is not an option, consider planting herbs in pots. Place them on a sunny indoor windowsill. Use a sharp pair of scissors to cut off the amount you need.

Purchased herbs can easily spoil—especially the delicate varieties. When you bring fresh herbs home from the store, keep them damp by wrapping them in a wet paper towel. Store them in a plastic bag or container that has a few holes in it to allow the herbs to breathe. This will help them retain their freshness.

Usage When chopping fresh herbs, be careful not to bruise their soft leaves. Never chop through them more than once or twice. Excessive chopping causes their natural oils and flavors to dissipate.

Before adding dried herbs to a dish, crumble them between your fingertips. This helps release their natural flavors and oils.

If you prefer the taste of fresh herbs— or if fresh is all you have when a recipe calls for dried—substitute 3 to 4 times more fresh herbs than dried herbs.

If you find that you’re out of a certain variety when making a dish, switch one herb for another. Try these simple swaps: Marjoram for oregano; rosemary for thyme; mint for basil; cilantro for parsley; tarragon for chervil. ● SELECTED SOURCES “Guide to Using Fresh Herbs” by Stephany Pando, www.CookSmarts.com, 10/20/14 • “Herbs 101: How to Cut, Store, and Cook with Your Favorite Fresh Herbs” by Joel Gamoran, www.Today.com, 7/12/17

Beet and Cucumber Quinoa From Eating From the Ground Up by Alana Chernila ($28, Clarkson Potter/Publishers, 2018)

1 c red quinoa

1N c boiling water

N c plus 1 tsp olive oil, divided

1K tsp kosher salt, plus more as needed, divided

60 min prep time serves 6

8 oz cucumbers (4 small or 1 big), quartered lengthwise and cut into K-inch pieces

N c roughly chopped fresh dill

K c crumbled or cubed feta cheese

2 scallions (white and light green parts), thinly sliced

3 Tbsp fresh lemon juice (1 lemon)

1K lb beets (3 to 5 medium beets), cooked, peeled, and cut into small bites

1. Rinse quinoa in a fine-mesh sieve under cold water. Transfer quinoa to a medium saucepan set over medium heat, and toast, stirring constantly, until quinoa dries out and smells nutty, about 2 minutes. Add boiling water, 1 teaspoon of the oil, and K teaspoon of the salt, and bring mixture back to a boil. Cover pot and reduce heat to medium-low. Let cook undisturbed for 18 minutes. Remove pan from heat, uncover, and fluff quinoa with a fork.

2. Transfer quinoa to a bowl about twice as large as you need to hold it. Let cool for a bit at room temperature. Transfer to the refrigerator to cool completely, 30 to 45 minutes.

3. Remove bowl of quinoa from the refrigerator, gently stirring and tossing quinoa to fluff it up again. Add cucumbers, dill, feta, scallions, lemon juice, remaining N cup of oil, and remaining 1 teaspoon of salt, stirring to combine.

4. Gently fold in beets. Taste and add more salt, if necessary. The salad will keep in the refrigerator for up to 3 days.

Per serving: 308 Calories, 9 g Protein, 40 g Carbohydrates, 6 g Fiber, 14 g Total fat (3 g sat), 524 mg Sodium, HH Vitamin C, K, H Vitamin B2 (riboflavin), Iron, Phosphorus, Potassium

Kitchen Note: The dressing for this salad makes it cold and pickle-y, and it’s jeweled with roasted beets and cucumbers that keep crunching up over time. Red quinoa is a bit nuttier than white, and the deep color means the whole thing doesn’t turn pink from the beets. This is also a summer picnic stunner. You can roast the beets for this salad, or, if you have a pressure cooker, they go tender in 15 to 25 minutes, depending on their size. If you already have cooked quinoa, this salad comes together quickly, but if you’re starting from scratch, give yourself a bit of time to let the quinoa cool.

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5/4/18 8:36 AM

[ market gourmet ] Recipe 15 min prep time serves 4

Papaya Salsa From the TasteforLife test kitchen

2 c chopped papaya

1 red bell pepper, seeded and chopped

1 jalapeĂąo pepper, seeded and finely chopped

Juice of 2 limes

K c chopped cilantro

K tsp salt

1. In a large mixing bowl, gently toss papaya, bell pepper, jalapeĂąo pepper, lime juice, cilantro, and salt.

2. Serve salsa with corn chips or atop your favorite protein.

Per serving: 52 Calories, 1 g Protein, 13 g Carbohydrates, 3 g Fiber, 299 mg Sodium, HHHHH Vitamin C, H Vitamin A, K

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4/24/18 9:29 AM

[ celebrations ]

BY LISA FABIAN

that’s cheesy! get your cheese on

Platters of cheese are welcome additions to the picnics and parties of summer. But which varieties to serve?

First determine the number of guests. If there’ll be other food served at the party, about 4 ounces of cheese per person should suffice.

Buy different flavors and textures for variety. Select at least one cheese from each of the four categories: • Aged (Gouda, aged Cheddar) • Soft (Camembert, Brie) • Firm (Manchego, Parmigiano-Reggiano) • Blue (Gorgonzola, Roquefort, Stilton) You may also wish to offer various cheeses based on the type of milk they’re made from (cow’s, goat’s, sheep’s).

Remove all cheese from the fridge one hour before serving to let flavors develop at room temperature.

Place strong-smelling varieties on their own platters and offer a separate knife for each type. Label the different varieties.

Offer bread and crackers on separate plates or in baskets. Steer clear of anything with sesame seeds, herbs, or garlic—these flavors will compete with the cheese. Breads containing walnuts, olives, or dried fruit pair well with cheese. Choose breads and crackers in different sizes and shapes for visual appeal.

Alongside the platter, or on it if there’s room, serve some salty and sweet treats. Ideas include fresh fruit (grapes), dried fruit (apricots), nuts (candied, plain), and spicy mustards. Consider offering cured meats such as prosciutto and salami along with small bowls of marinated olives. Just be sure to not overcrowd the platter.

Wine is a traditional beverage choice with cheese, but sparkling cider is a festive, nonalcoholic option. ● SOURCE World Cheese Book edited by Juliet Harbutt ($25, DK, 2015)

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4/30/18 4:07 PM

[ diy ]

make a summer survival kit Looking forward to awesome outdoor adventures? Take time before your schedule heats up to make a summer survival kit!

Here are some items to consider including:

for first aid and safety!

5 Aspirin

15 Nonlatex gloves

6 Calamine lotion

16 Oral thermometer

7 Cleansing agent/ soap 8 Cotton balls and cotton swabs 9 Emergency Mylar thermal blanket 10 Emergency phone numbers 11 Flashlight and extra batteries or a headlamp

1 Adhesive bandages, various sizes 2 Adhesive cloth tape

17 Rolled gauze bandages 18 Safety pins (assorted sizes) 19 Sewing needle 20 Scissors, preferably blunt 21 Small mirror 22 Sterile gauze pads

12 Insect repellent

13 Instant cold compress

23 Sunscreen 24 Tweezers

3 Aloe vera gel 4 Antiseptic wipes 30  J U N E

25 Tissues 14 Lubricating eye drops

26 Whistle

2018

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5/7/18 12:44 PM

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