Lunds&Byerlys_June19

Heart-Healthy Recipes

living nourish

Reduce Blood Pressure

CHOOSE REAL FOOD

Find whole, pure foods to support a healthy lifestyle

COMPLIMENTARY

JUNE 2019

SM_0619_317_01.indd 1

Edition of Taste for Life

®

Beat Insomnia

5/13/19 9:28 AM

[ nutrition plus ] antioxidant

Coenzyme Q10 A substance found in nearly every cell, coenzyme Q10, or CoQ10, is a potent antioxidant needed for the proper functioning of many organs and for numerous chemical reactions in the body.

Food Sources FOOD

SERVING SIZE

COQ10 (MG)

Beef

3 oz, cooked

2.6

Herring

3 oz, marinated

2.3

A multitasker

Chicken

3 oz, cooked

1.4

Researchers think that CoQ10’s powerful antioxidant role may reduce some damage caused by aging as well as by illness. In clinical studies, patients with diseases such as congestive heart failure, high blood pressure, and gum disease have been found to have lower levels of CoQ10. It’s been used to treat migraine headaches, to reduce muscle pain caused by statin drugs (used to lower cholesterol), and to boost immune system response in HIV/AIDs patients.

In people with diabetes, CoQ10 may improve blood sugar. It also shows promise in use before heart surgery to reduce free-radical damage, strengthen heart function, and reduce arrhythmias during recovery. CoQ10 levels appear to decline with age, and since reduced energy is common with aging, supplements may help.

Recommended daily doses of CoQ10 for adults range from 30– 100 milligrams per day, though deficiencies are rare. Supplements, generally safe, may reduce the anticoagulant activity of warfarin. ●

Soybean oil

1 Tbsp

1.3

Rainbow trout

3 oz, steamed

0.9

Peanuts

1 oz, roasted

0.8

Sesame seeds

1 oz, roasted

0.7

Pistachio nuts

1 oz, roasted

0.6

Broccoli

½ cup, chopped, boiled

0.5

Cauliflower

½ cup, chopped, boiled

0.4

CoQ10 is a member of the ubiquinone family of compounds, a name that refers to their ubiquitous presence, especially in the heart, kidneys, liver, and pancreas. Because it also plays a role in producing a molecule involved in energy transfer, researchers believe it may boost energy.

SELECTED SOURCES “Coenzyme Q10,” Linus Pauling Institute, http://lpi.OregonState.edu, 3/12 • “Coenzyme Q10,” University of Maryland Medical Center, www.umm.edu, 1/15

2 J U N E

2019

SM_0619_324_02.indd 2

5/9/19 8:28 AM

[ june contents ] let’s get cooking Planning the perfect picnic

27

6

28

© BLM PHOTOGRAPHY

healthy living

recipes you’ll love

6 health front

5 market gourmet

Garlic improves memory • Dark chocolate for BP • Mediterranean diet may control appetite • More

18 healthy family Trouble sleeping? Natural remedies can help.

20 health strategies

Warmed Berries with Honey and Ricotta Cheese.

12 DASH The DASH diet supports healthy blood pressure.

26 let’s get cooking Tips for planning a picnic.

Get natural relief for painful joints.

22 blood pressure 101 Tips for reducing hypertension.

28 quick tips Simple ways to drink more water.

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

J U N E 2 0 1 9 3

SM_0619_324_03.indd 3

5/13/19 1:48 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

EVENTS CALENDAR

ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

NOURISH THURSDAY DEMOS

ALL STORES (check with your store FoodE Expert for times) JUNE 6 & 13 Grilled Rainbow Veggies with Tahini and Lemon, recipe on page 17 JUNE 20 & 27 Grilled Grass Fed Cut with Blackberry Gastrique, recipe on page 17

In Store Nourish Events Community Health & Wellness Fair Saturday, June 22, 2019, 11 am – 2 pm Lunds & Byerlys Chanhassen Conference Room Join us at Lunds & Byerlys Chanhassen on Saturday, June 22 for a community health & wellness fair! During the fair you’ll be able to chat with our Lunds & Byerlys pharmacy team to learn about our new specialty medicine offerings and experts from several location clinics in the Chanhassen area. We’ll also have local makers there to share and sample their health & wellness products.

GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

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

T. James Connell CREATIVE AND SALES OFFICES

Seafood Grilling 101

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034

Article on page 16

Michael Selby, our executive chef, shares his tips for perfectly cooked seafood on the grill. When it comes to seafood, grilling is one of the healthiest and fastest preparation methods you’ll find. Especially when topped with a cold garnish of shrimp ceviche or mango crab salsa. Read more on page 16.

SPECIAL OFFER!

Michelle Knapp

JUNE STAFF PICK!

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 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.

True Made Sauces

Montana Mex Sauces

For more health and wellness resources visit

A NOTE ON RECIPES

Buy One, Get One!

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

JUNE 2019

SM_0619_317_04.indd 4

5/13/19 9:50 AM

[ market gourmet ] Recipe

Warmed Berries with Honey and Ricotta Cheese From the TasteforLife test kitchen

1 c raspberries, divided

1 c blackberries, divided

K c blueberries, divided

5 Tbsp honey, divided

2 tsp vanilla extract, divided

1 tsp lemon juice

1 c low-fat ricotta cheese

1 c low-fat cream cheese, at room temperature

20 min

1. Combine K cup each of the

prep time

raspberries and blackberries chill time and N cup of the blueberries along with 2 tablespoons of serves the honey in a saucepan. Gently mash berries with a handheld potato masher or the back of a large spoon. Set heat to medium-low and warm berries for 10 minutes.

Remove from heat and stir in 1 teaspoon vanilla and lemon juice.

+2 hr

6

2. Using a handheld mixer, whip ricotta cheese, softened cream cheese, remaining 3 tablespoons of honey, and remaining teaspoon of vanilla until mixture is well combined and smooth. Refrigerate cheese, covered, for 2 hours.

3. Spoon cheese among 6 dessert goblets. Top each portion with warmed berries.

4. Garnish with remaining raspberries, blackberries, and blueberries. Serve immediately.

Per serving: 238 Calories, 9 g Protein, 26 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 180 mg Sodium, HH Vitamin B12, Phosphorus, H Vitamin A, B2 (riboflavin), C, Calcium

J U N E 2 0 1 9  5

SM_0619_324_05.indd 5

4/25/19 2:52 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

garlic may boost memory

Eating garlic appears to help stave off memory problems as we age. The benefits come from a surprising source: bacteria in the digestive tract.

A new study showed that garlic, which is rich in a compound known as allyl sulfide, “could help maintain healthy gut micro-organisms and improve cognitive health in the elderly,” said lead researcher Jyotirmaya Behera, PhD, of the University of Louisville.

The gut contains trillions of micro-organisms, which are collectively referred to as the gut microbiome.

“The diversity of the gut microbiome is diminished in elderly people, a life stage when neurodegenerative diseases such as Alzheimer’s and Parkinson’s develop and memory and cognitive abilities can decline,” said coauthor Neetu Tyagi, PhD. SOURCE “Could eating garlic reduce aging-related memory problems?”

Experimental Biology, 4/8/19

Mediterranean diet may curb appetite

The health benefits of a Mediterranean-style diet have been well documented, including helping to prevent Type 2 diabetes, heart disease, and certain cancers. Add a new one: deterring overeating.

Wake Forest University School of Medicine researchers linked the diet—which is rich in fruits and vegetables, whole grains, fish, and olive oil—to a reduction in how much study subjects ate.

Those on a traditional Western diet tended to eat more than they needed, and they gained weight. Those who followed the Mediterranean diet chose not to eat all of the food available to them, and they maintained normal weights.

The study lasted 38 months and was conducted with non-human primates.

“The group on the Mediterranean diet actually ate fewer calories, had lower body weight, and had less body fat than those on the Western diet,” said lead researcher Carol A. Shively, PhD. SOURCE “Study: Mediterranean diet deters overeating,” Wake Forest Baptist Medical Center, 4/23/19

6 J U N E

2019

SM_0619_324_06_07_08_09.indd 6

5/13/19 8:38 AM

dark chocolate lowers BP

Dark chocolate received high grades for heart health in a new study from Europe.

Researchers found that young adults who ate about an ounce of 90-percent chocolate daily for a month had significant improvements in blood pressure compared to those who ate a 55-percent product.

“The reduction of both diastolic and systolic blood pressure occurred in both groups, but was larger in the high cocoa chocolate group,” reported the authors of the study.

SOURCE “Randomized study of the effects of cocoa-rich chocolate on the ventricle-arterial coupling and vascular function of young, healthy adults” by T. Pereira et al., Nutrition, 2/19

breakfast like a champion

People who skip breakfast and eat dinner close to bedtime tend to have much worse outcomes after a heart attack, according to a new study. Those who followed both behaviors had at least a four-times higher likelihood of another heart attack, chest pain, or death within 30 days after being discharged from a hospital following a heart attack.

Lead researcher Marcos Minicucci, MD, PhD, recommended at least a two-hour interval between dinner and bedtime.

He said a good breakfast would include a fat-free or low-fat dairy product such as milk, yogurt or cheese; a whole-wheat carbohydrate such as bread or cereal; and whole fruit.

SOURCE “Late dinner and no breakfast is a killer combination,” European Society of Cardiology, 4/18/19

J U N E 2 0 1 9 7

SM_0619_324_06_07_08_09.indd 7

5/13/19 8:38 AM

Patak’s

Simmer Sauces

2 /$7.00

Save up to $1.98 on 2 12.3 – 15 oz.

SELECT VARIETIES

Country Archer Jerky

$5.49

Save $1.00 2.75 – 3 oz.

SELECT VARIETIES

Lundberg Risotto

Thrive

2 /$5.00

Save up to $2.18 on 2 5.5 – 6 oz.

SELECT VARIETIES

Side Dishes

2 /$6.00

Save $1.98 on 2 / 6 oz.

SELECT VARIETIES

$3.99

$4.99

Nature’s Intent­

Apple Cider Vinegar

$4.99 Save $3.00 32 oz.

SM_0619_317_08_09.indd 8

Save $1.00 16.9 oz.

Montana Mex

Save up to $1.50 6.3 – 10 oz.

SELECT VARIETIES

JUNE 2019

$10.99

Dr. Praeger’s Frozen Meals

Culinary Algae Oil

Sauces

Save up to $1.00 13.62 – 13.93 oz.

SELECT VARIETIES

Maple Grove Farms Dressings

2 /$4.00

Save $1.58 on 2 8 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2019

5/13/19 9:51 AM

Lucini Italia Olive Oils, Pasta Sauce and Dressings Lucini’s recipe for good food is simple: Use only a few fresh ingredients of extraordinary quality. Lucini sauces are simply fresh organic Tuscan tomatoes, vegetables and herbs, full of garden-fresh flavor. Full bodied Lucini Artisan Vinaigrettes are specially blended to provide a versatile dressing that adheres well to greens, adds punch to sandwiches and brings new depth to meats and poultry when used as a marinade.

Dressings

$4.99

Save $1.00 8.5 oz.

SELECT VARIETIES

Pasta Sauce

$6.99

Save $1.40 25.5 oz.

SELECT VARIETIES

Organic Extra Virgin Olive Oil

$17.99 Save $6.00 16.9 oz.

Sir Kensington’s Condiments There are few things as important to your picnic or cookout as mayonnaise, mustard and dressings. Sir Kensington’s sources the finest certified humane, free-range eggs, smooth natural oils and aromatic seasonings to create a standout mayo for your show-stopping salad or sandwich. Their non-GMO mustards bring the flavor—from creamy to rustic stoneground—perfect for enlightening sandwiches and any meat they meet.

Ketchup & Dressings

$3.99

Save up to $1.30 9 – 20 oz.

SELECT VARIETIES

Mayonnaise & Mustards

$4.99

Save up to $1.40 10 – 11 oz.

SELECT VARIETIES

Classic Mayonnaise

$5.99 Save $1.70 16 oz.

SALE GOOD THROUGH JUNE 30, 2019

SM_0619_317_08_09.indd 9

JUNE 2019

5/13/19 9:51 AM

From the Ground Up

Old Home

Cauliflower Crackers

Peanut Butters

$4.99

2/$6.00

Save $1.00 24 oz.

SELECT VARIETIES

Save $1.98 on 2 4 oz.

SELECT VARIETIES

Happy Family Happy Baby Clearly Crafted Pouches

2/$3.00

Juices

$3.59

Save 70¢ / 1.7 oz.

SELECT VARIETIES

Save $1.00 / 32 oz.

SELECT VARIETIES

Matt’s

2/$7.00

$3.99

Save $1.58 on 2 52 oz.

SELECT VARIETIES

Good Culture

Cottage Cheese

3/$4.00

Save $1.07 on 3 / 5.3 oz.

SELECT VARIETIES Save 98¢ on 2 / 16 oz.

SM_0619_317_10_11.indd 10

$3.99

Planet

Oatmilk

JUNE 2019

2 /$6.00

R.W. Knudsen

Teethers

Juices

Save $2.58 on 2 / 32 oz.

SELECT VARIETIES

Save 78¢ on 2 / 4 oz.

SELECT VARIETIES

2 /$6.00

Simply Nutritious

Cookies

Save $1.00 14 oz.

SELECT VARIETIES

1907 New Zealand Artesian Water

2/$6.00

Save $1.98 on 2 Liter SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2019

5/13/19 9:55 AM

Santa Cruz Organic Products The Santa Cruz Organic brand continually raises awareness for the health and economic benefits of organic agriculture while strengthening the market for organic products worldwide.

Santa Cruz Organic has also been a leader in efforts to conserve water resources, build soil integrity and support a healthier ecosystem by helping growers make the decision to choose organic practices for their fields and orchards.

Assorted ­Mango Juices

Save up to $2.58 on 2 32 oz.

SELECT VARIETIES

Apple Sauce & Fruit Spreads

$3.99

Save $1.00 9.5 – 23 oz.

SELECT VARIETIES

Ice Cream Toppings

Peanut ­Butters

Save 90¢ 15.5 oz.

SELECT VARIETIES

Save $1.00 16 oz.

SELECT VARIETIES

$4.99

Try these organic yogurt pouches for toddlers and babies, perfect for a family on-the-go. Each pouch is made with organic whole milk yogurt, organic fruits and veggies plus essential protein and omega 3s.

SM_0619_317_10_11.indd 11

Save 58¢ on 2 32 oz.

SELECT VARIETIES

2 /$5.00

Stonyfield Kids Yogurt

SALE GOOD THROUGH JUNE 30, 2019

2 /$6.00

Aguas, Lemonade & Limeade Juices

$5.99

2 /$3.00

Save $1.18 on 2 3.5 oz.

SELECT VARIETIES

JUNE 2019

5/13/19 9:55 AM

BY LISA FABIAN

DASH

your way to healthier eating The DASH (Dietary Approaches to Stop Hypertension) diet was created to help treat or prevent high blood pressure.

© BLM PHOTOGRAPHY

12 J U N E

2019

SM_0619_324_12_13_14_15.indd 12

5/13/19 8:23 AM

Foods that contain magnesium, potassium, and calcium—all nutrients that help lower blood pressure—are emphasized.

Reducing sodium intake is also encouraged.

On the DASH diet lots of fruits, vegetables, whole grains, and lowfat dairy are consumed. Poultry, fish, nuts, seeds, and legumes are eaten in lesser amounts. By following the diet for just two weeks, it’s possible to lower blood pressure by a few points. The health benefits don’t stop there. Because of the way the diet is structured, it may also help prevent heart disease, stroke, diabetes, and osteoporosis.

There are two versions of the DASH diet—the standard version and the lower-sodium version.

On the standard DASH diet, you are allowed no more than 2,300 mg of sodium per day. On the lower-sodium DASH diet, the upper limit for sodium consumption is 1,500 mg a day. The typical American diet can contain as much as 3,400 mg of sodium a day.

The DASH diet is naturally low in sodium, but to further reduce your intake, consider the following: • Don’t add salt when cooking hot cereals, rice, or pasta.

• Rinse canned food to remove any added sodium.

• Buy items with the labels “no salt added,” “low sodium,” “sodium free,” or “very low sodium.”

Sweet Potato & Cashew Dip

80 min

From The Perfect Blend by Tess Masters ($19.99, Ten Speed Press, 2016)

1. Preheat oven to 400°.

5 Tbsp extra-virgin olive oil, divided

lightly brush it with a teaspoon of olive oil. Bake for about 1 hour, until soft.

Allow to cool, remove skin, and mash flesh.

Set aside 1 cup of mashed flesh.

1 c diced yellow onion

2 tsp minced garlic (about 2 cloves)

1 tsp sea salt, plus more to taste

N c fresh lemon juice

1 tsp apple cider vinegar

1 c raw unsalted cashews, soaked*

1 tsp coconut sugar

1 tsp mild yellow curry powder, plus more to taste

1K tsp ground coriander

1 tsp ground cumin

O tsp sweet paprika

OPTIONAL BOOSTER

prep time

1 large orange-flesh sweet potato

V tsp ground turmeric

2. Either wrap sweet potato in foil or

(makes 2K cups) serves 8

3. In a skillet, heat 1 tablespoon of the oil over medium heat and sauté onion and garlic with a pinch of salt for about 5 minutes, until soft and translucent. Allow to cool slightly.

4. Pour remaining olive oil into a high-speed blender along with lemon juice and vinegar. Add onion mixture, mashed sweet potato, and remaining ingredients, including optional turmeric, and rest of salt. Blast on high for about 1 minute, until smooth and creamy. You may need to periodically stop machine and scrape down sides of container. Dip will keep in the fridge for about 5 days.

Per serving: 202 Calories, 4 g Protein, 12 g Carbohydrates, 2 g Fiber, 16 g Total fat (3 g sat), 169 mg Sodium, H Vitamin A, B6, E, K, Iron, Magnesium, Phosphorus, Zinc

*To soak the raw, unsalted cashews: Cover nuts with boiling water; let stand 10 minutes. Discard soaking liquid and proceed with recipe instructions.

Kitchen note: If you can’t find raw, unsalted cashews, you can substitute 1 cup of cashew butter.

Ratatouille Sheet Pan Chicken Recipe and photo reprinted with permission by Dini Klein/www.DiniKlein.com

2 whole chickens, cut into eighths

Salt and black pepper

2 tsp paprika

2 tsp garlic powder

2 tsp onion powder

2 tsp oregano

1 red onion, cut into wedges

4 cloves garlic, minced

1 red bell pepper, sliced

1 pint cherry tomatoes

2 yellow squash or zucchini, cut into rounds

3 Tbsp freshly chopped basil

3 Tbsp balsamic vinegar

2 Tbsp honey

2-3 Tbsp olive oil to drizzle

60 min prep time serves 8

1. Preheat oven to 400°.

2. Place chicken pieces on 1 large sheet pan or 2 standardsize sheet pans. Season with salt, pepper, paprika, garlic powder, onion powder, and oregano. Add vegetables and basil to pan and massage all with vinegar, honey, and oil.

3. Bake for 50 minutes until cooked through and golden.

Per serving: 617 Calories, 45 g Protein, 23 g Carbohydrates, 3 g Fiber, 38 g Total fat (10 g sat), 316 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHHH Vitamin C, HHH Vitamin B12, Zinc, HH Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, H Vitamin A, E, K, Folate, Iron

• Season foods with sodium-free spices and flavorings in place of salt.

Enjoy the following recipes, which feature healthy ingredients that figure prominently in the DASH diet.

SOURCE “DASH diet: Healthy eating to lower your blood pressure” by Mayo Clinic Staff, www.MayoClinic.org, 2019

J U N E 2 0 1 9 13

SM_0619_324_12_13_14_15.indd 13

5/13/19 1:10 PM

continued from page 13

No Noodle Zucchini Lasagna

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS ($19.95, American Diabetes Association, 2016)

MARINARA SAUCE

1. Line two baking sheets with parchment paper and set aside.

2. Heat oil and garlic in a large skillet with a lid over low heat (do not use a

2 Tbsp olive oil

5 garlic cloves, minced

1 (28 oz) can good-quality canned tomatoes, preferably packed in their own juice, drained, liquid reserved

5 fresh basil leaves with stems, sliced or whole

3 large zucchini

N tsp kosher salt

N tsp freshly ground black pepper

N tsp ground red chili flakes (optional)

deep pot, as you want the sauce to eventually thicken). Cook garlic for about 6 to 7 minutes, stirring occasionally.

3. Meanwhile, add drained tomatoes to a deep bowl. Crush tomatoes with your hands, until coarse. Add tomatoes and basil to skillet and simmer, uncovered, for 20 to 25 minutes until thick. Add some of reserved liquid from can of tomatoes if sauce is too thick.

4. Preheat oven to 400°. As sauce simmers, slice zucchini lengthwise into V-inch-

16 oz firm lite tofu

thick slices with a knife or mandoline. Arrange zucchini on prepared baking sheet.

Sprinkle zucchini lightly with salt. Bake zucchini for about 10 to 12 minutes until lightly browned. Remove zucchini from oven. Gently roll up zucchini slices in a towel to get rid of excess moisture, or just use paper towels and blot very well. Be careful to keep slices intact. Add salt, pepper, and chili flakes (if using) to tomato sauce.

5. In a food processor or blender, process tofu, parsley, lemon juice, lemon zest,

FILLING K c minced parsley

Juice of K lemon

2 tsp lemon zest

1 garlic clove, minced

1 c low-fat ricotta cheese

1 c shredded part-skim mozzarella cheese

1 egg, beaten

N tsp kosher salt

N tsp freshly ground black pepper

TOPPING

N c grated fresh Parmesano Reggiano or Pecorino Romano cheese

and garlic until smooth. Add to a large bowl and mix in ricotta cheese, mozzarella cheese, egg, salt, and pepper.

6. Pour about L cup of marinara sauce over bottom of a 9×12-inch baking pan. Add a layer of zucchini slices, overlapping slightly. Add L of filling mixture over zucchini, spreading evenly with a spatula. Add about L of remaining marinara sauce over tofu cheese filling. Repeat layering process until all ingredients are used up, finishing with marinara sauce. Sprinkle top of lasagna with Parmesano or Romano cheese.

7. Cover loosely with foil and bake for 35 minutes. Remove cover and bake for 15 minutes more. Remove lasagna from oven, let stand at room temperature for 10 to 15 minutes so lasagna settles and becomes easier to cut. Cut into squares.

Per serving: 100 Calories, 7 g Protein, 4 g Carbohydrates, 2 g Fiber, 7 g Total fat (3 g sat), 203 mg Sodium, HH Vitamin B1 (thiamine), K, H Vitamin B6, C, Calcium, Phosphorus

1 hr 45 min prep time

serves 18

© RENEE COMET

14 J U N E

2019

SM_0619_324_12_13_14_15.indd 14

5/13/19 8:24 AM

© RENEE COMET

30 min prep time serves 4

Chickpea Patties with Mango Chutney

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS ($19.95, American Diabetes Association, 2016)

2 tsp olive oil

1 small onion, diced

3 Tbsp minced celery

2 Tbsp minced red bell pepper

2 Tbsp minced parsley

2 garlic cloves, minced

2 tsp curry powder

N tsp ground cumin

Pinch cayenne Pinch sea salt and pepper

2 c chickpeas, drained and rinsed

1 egg, beaten

1L c whole-wheat panko breadcrumbs

1 Tbsp olive oil

4 whole-grain buns, toasted (optional)

4 slices tomato

4 lettuce leaves

Your favorite mango chutney

SM_0619_324_12_13_14_15.indd 15

1. Heat the 2 teaspoons of olive oil in a cast iron skillet over medium heat. Add onion and sauté for 3 minutes.

Add in celery, bell pepper, parsley, and garlic, and sauté for 2 minutes. Add curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from heat.

prep time

2. Purée chickpeas in a food processor or blender, adding a

serves 2

little water, if necessary. Pulse until you have a coarse purée.

Add chickpeas to a bowl. Add in vegetable mixture, egg, and breadcrumbs and mix well. Adjust seasonings with additional salt and pepper, if desired.

3. Form mixture into 4 patties. Heat cast iron skillet over medium-high heat. Add the 1 tablespoon of olive oil. Add patties and brown on both sides for about 5 to 6 minutes per side. Add patties to toasted buns and top with tomato slices, lettuce leaves, and mango chutney. Serve alongside Cucumber and Vinegar Salad.

Per serving: 756 Calories, 29 g Protein, 131 g Carbohydrates, 16 g Fiber, 15 g Total fat (2 g sat), 601 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, Folate, Phosphorus, HHHH Vitamin K, HHH Vitamin B2 (riboflavin), Iron, Zinc, HH Vitamin B3 (niacin), C, Calcium, Magnesium, Potassium, H Vitamin E

Kitchen note: Similar in flavor to falafel, but with an Indian flair, these patties can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.

5 min

Cucumber and Vinegar Salad

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS ($19.95, American Diabetes Association, 2016)

1 c diced cucumber

1 tsp balsamic vinegar

1. Toss cucumber with balsamic vinegar. Serve.

Per serving: 9 Calories, 2 g Carbohydrates, 2 mg Sodium, H Vitamin K

J U N E 2 0 1 9 15

5/13/19 8:24 AM

SEAFOOD GRILLING 101 Michael Selby, our executive chef, shares his tips for perfectly cooked seafood on the grill.

Prep the fish How often does grilling yield better results than baking or pan roasting? If you have to think about it, the real answer is something along the lines of “who cares?” The flame, the aroma, the cold beverage, the “neighborhood show-off” factor, the simple act of cooking outside... it’s all about the experience and the taste!

The most important point to understand is that somewhere inside your grill lives an evil spirit whose only job in life is to make your food stick to the grill grates when you’re intimidated or ill prepared. Well maybe not, but it can seem like it!

Read on if you are interested in becoming a master of grilling. Read on if you want to free yourself of laying down sheets of aluminum foil. Read on if you want to grill seafood this weekend!

Prep the grill This is by far the most crucial part; don’t pass on this.

Make sure you have a thick wire brush that’s in good working order. Depending on how often you grill, a typical grill brush will need to be replaced every two years.

They’re less than $20 and a new one will save you.

Begin by scrubbing the entire surface of the grates with some serious elbow grease. Give it a good five minutes, being sure to scrub the entire surface. Once the surface is clean, rub the grates with an oil soaked paper towel (don’t use extra virgin olive oil for this part as it will become ­bitter) until grill appears shiny. Wait for the black smoke to taper off, then repeat twice using a fresh towel each time. Typically the first layer of oil acts as a sealant over small uneven char particles on the grate. The second and third layers are when the “grate seasoning” takes place.

16

Using a paper towel, dab the fish dry and brush with oil and seasoning. At all costs, avoid drenching the fillet with oil; this will only cause flare ups and bitter flavor. Place fish in refrigerator until show time.

Show Time Remove fish from refrigerator and gently set (don’t sling the fish like a card dealer) on the hottest section of the grill. Carefully peel a corner of the fillet — if the fish shows any sign of sticking, let it be. Resist the urge to chisel!

Two minutes per side is recommended. For those of you grilling fillets less than O inch thick (tilapia, walleye, sole, small shrimp, etc.) you’re almost finished!

For those grilling fish of the thicker variety, such as tuna, salmon, marlin, lobster tail or scallops, proceed directly to what I like to call the “sear and beer” technique.

This is when you start by placing the fish on the hottest section of the grill to sear those perfect grill marks. 3–6 minutes per side is recommended, depending on preference of doneness. Finish it off by moving the fish to either an upper rack or a swinging basket, turning the heat down 50 percent and enjoying a cold beer while the fish slowly roasts to the finish line.

Regardless of the cook time or type of fish, the end result should look shiny, free of char and feel like a perfectly ripened peach that’s slight firm to the touch.

When it comes to seafood, grilling is one of the healthiest and fastest preparation methods you’ll find. Especially when topped with a cold garnish of shrimp ceviche or mango crab salsa. Give it a shot!

Visit the Lunds & Byerlys meat and seafood department for more grilling tips and tricks.

JUNE 2019

SM_0619_317_16_17.indd 16

5/7/19 10:16 AM

GRILLED RAINBOW VEGGIES WITH TAHINI Everything is a superfood! Tahini is a mighty superfood and adds a touch of healthy fat and protein.

serves

4

INGREDIENTS: 2 large portobello mushroom caps, stems removed 1 red onion, skinned and cut in half 1 bunch rainbow carrots, all but 3” of green tops removed, cut in half lengthwise 2 red bell peppers, stems removed, seeded and cut into 8 strips, lengthwise 2 zucchini, ends removed, cut L” thick lengthwise 2 yellow squash, ends removed, cut L” thick lengthwise 1 bunch asparagus, woody ends trimmed off L cup extra virgin olive oil 2 tablespoons tahini K organic lemon sea salt and cracked pepper to taste TO PREPARE: Heat grill to medium high.

Wash and prep veggies as instructed. Pour olive oil in small bowl. Spread veggies out on 2 sheet pans and brush both sides with olive oil. In batches, first grill portobello caps, carrots and red onion, as these take the longest, about 5–6 minutes on each side. Remove from grill once nicely charred and place back on the sheet pan to rest. Next grill red pepper, zucchini and yellow squash, about 3–4 minutes on each side. Finally, grill asparagus, about 2 minutes on each side.

Slice the portobello caps into 1” slices. Slice the red onion into 1” pieces. Arrange all vegetables using your brilliant creativity.

Drizzle with tahini and squeeze fresh lemon over all. Salt and pepper to taste. Serve warm or at room temperature.

NOTE: To get nice grill marks do not move the vegetables while they grill. Let them rest in one spot and check 1–2 sample pieces in different places on the grill for gauging doneness before turning.

GRILLED GRASS FED CUT WITH BLACKBERRY GASTRIQUE Easy yet elegant. Goes well with grilled asparagus!

serves

4

INGREDIENTS: 2 – 10 ounce grass fed New York strip steak or rib-eye (1” thick)

2 teaspoons L&B Dry Aged Beef Seasoning ¼ cup honey ¼ cup white organic balsamic vinegar 1½ cups fresh organic blackberries, divided

1 teaspoon finely chopped parsley (optional) TO PREPARE: Season both sides of the steaks with steak seasoning and wrap in plastic wrap. Chill for 1 hour.

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, 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.

Put gastrique through a fine mesh strainer mashing berries with a spoon to strain out the blackberry seeds and press as much of the berries through the sieve as possible.

Discard seeds.

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°F), 4–6 minutes for medium (140°F) or 7–9 minutes for medium-well (150°F).

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.

JUNE 2019

SM_0619_317_16_17.indd 17

17

5/7/19 10:16 AM

[ healthy family ]

BY JACOB TEITELBAUM, MD

get some sleep! how to fix insomnia

Sleep disorders affect many Americans. If you have trouble falling asleep, it is often due to too much stress or chronic exhaustion (it takes energy for your sleep center to work). It can also occur from taking coffee/caffeine later in the day.

If you have exhaustion and/or widespread achiness along with insomnia lasting more than three months, and it does not go away with a vacation, you may have chronic fatigue syndrome (CFS) and should consult with your healthcare practitioner.

Why Are We Sleep Deprived?

Until 100 years ago, the average night’s sleep in the US was nine hours. Thanks to light bulbs, TV, computers, and electronic devices, we are now a sleep-deprived society, getting an average of about six-and-a-half hours. Eight is optimal on average, but the best amount is the amount that feels the best to you!

Inadequate sleep causes fatigue, pain, weight gain, poor immunity, premature aging, and a host of other ills, including an increased risk of stroke.

What can you do to remedy your insomnia?

18 J U N E

Treatment Natural remedies and proper sleep hygiene will take care of day-to-day insomnia. For those with CFS and fibromyalgia, which represents a severe sleep disorder, it is not uncommon to sometimes need to take even six to eight different products simultaneously to get eight hours of sleep at night until the body’s sleep center recovers.

All the treatments below can be used in combination if needed.

Recommended Supplements For regular insomnia, herbal sleep supplements are usually enough to get you sleeping. Natural ingredients that can help sleep include the amino acid theanine as well as herbs such as melissa, valerian, passionflower, and hops. Try taking the supplements magnesium and melatonin before bed.

2019

SM_0619_324_18_19.indd 18

5/13/19 3:05 PM

7 Tips to Prevent Insomnia • Do not consume caffeine after 4 p.m.

• If you tend to wake during the night, before you go to bed eat a 1-ounce protein snack (e.g., a hard-boiled egg or a handful of nuts).

• Take a hot bath an hour before bed.

• Sip a relaxing herbal tea like chamomile before bed.

• Keep your bedroom cool.

• If your partner snores, consider a separate bedroom.

• Before bedtime, spritz your pillowcase with a lavender essential oil spray. ●

J U N E 2 0 1 9 19

SM_0619_324_18_19.indd 19

5/13/19 2:28 PM

[ health strategies ]

BY TASTE FOR LIFE STAFF

joint pain get relief, naturally

Tylenol, Advil, and other over-thecounter painkillers are fast-working and convenient for treating the symptoms of an occasional headache, but they’re not always the best answer to joint pain caused by arthritis. And NSAIDs, aspirin, and acetaminophen may present some risks when used long term or at high doses.

Fortunately, there are a number of natural alternatives to nonprescription medications that people dealing with chronic joint discomfort may want to consider. Here are some options to try.

Omega-3 Fatty Acids Fatty acids found in fish oil, nuts, and seeds, omega 3s are anti-inflammatory and can lessen stiffness, joint and back pain, and pain caused by conditions such as rheumatoid arthritis. One study showed that people with rheumatoid arthritis who took a daily dose of cod-liver oil could cut back on NSAID use by one-third. In another study,

two-thirds of participants with neck and back pain were able to replace their NSAIDs altogether with fish oil.

Probiotics The Arthritis Foundation notes that probiotics can be particularly helpful for people with inflammatory types of arthritis, who typically also suffer from inflammation of the intestinal tract. In a recent study, rheumatoid arthritis patients who received a daily supplement of the probiotic Lactobacillus casei showed significantly lower markers of inflammation than those given a placebo.

Joint Compounds Various supplements also contain the building blocks of healthy joints and may decrease inflammation and, over the long term, support healthier joint structures. These include glucosamine, chondroitin, hyaluronic acid, collagen, gelatin/ cartilage, and bone broth made from animal joint bones. Though the evidence is preliminary and mixed, some studies support the efficacy of several of these supplements for joint health; they work best when taken over a long period of time.

SELECTED SOURCES “11 natural cures for pain” by Jordan Lite, www.Prevention.com, 11/17/11 • “Before you take Ibuprofen, try this” by Amanda MacMillan, http://Time.com, 5/18/17 • “Can supplements help with pain?” by Kara Mayer Robinson, www.WebMD.com, 10/28/17 • “A commercialized dietary supplement alleviates joint pain . . .” by D.C. Nieman et al., Nutr J, 11/13 • “The promise of probiotics for arthritis” by Jodi Helmer, www.Arthritis.org, 4/15 • “Supplements for inflammation: Guide for natural pain management” by Shandley McMurray, https://UniversityHealthNews.com, 10/23/18

20 J U N E

2019

SM_0619_324_20_21.indd 20

5/13/19 2:57 PM

Turmeric

Capsaicin

Lifestyle Boosts

The spice that adds the deep yellow color to curries is well known for its anti-inflammatory properties.

Part of the ginger family, turmeric comes in capsule form.

Another supplement for arthritis pain, capsaicin is derived from chili pepper. It works by desensitizing C-fibers, nerve receptors in the skin. It’s sold in ointments and creams for topical use. In a University of Oxford study, 40 percent of arthritis sufferers cut down their pain by half after using capsaicin cream for a month. Sixty percent of people with nerve pain cut their pain by half after two months of capsaicin application.

Other natural methods for dealing with chronic pain include massage, acupuncture, exercise (t’ai chi, yoga, and swimming are especially helpful), meditation, and good sleep hygiene.

If you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnosis. Always check with your practitioner before adding a new supplement to your regimen, as some can interfere with medications or are not recommended for people with particular conditions or women who are pregnant or nursing. ●

J U N E 2 0 1 9 21

SM_0619_324_20_21.indd 21

5/13/19 2:58 PM

BY KELLI ANN WILSON

blood pressure 101 learn ways to reduce and prevent hypertension

High blood pressure, also known as hypertension, is the most common cardiovascular disease in the United States, affecting about 1 in 4 adults. Having high blood pressure increases your likelihood of developing heart failure, kidney disease, and stroke. Read on to learn how to reduce your risk.

22  J U N E

2019

SM_0619_324_22_23.indd 22

5/13/19 1:22 PM

Blood Pressure Basics As blood is moving around your body it pushes against the walls of your arteries—this force is what is called blood pressure. Normal blood pressure varies from person to person, but if it is too high, it can damage your arteries and lead to serious health problems. It is easy to find out if your blood pressure is high by having it checked regularly.

There are two numbers involved in a blood pressure reading: Systolic (the higher number) is the force of the blood in your arteries when your heart is beating; dystolic (the lower number) measures the pressure in the arteries between beats.

A healthy blood pressure reading for an adult should range between 90/60 and 120/80. A person’s blood pressure is considered “high” if it is 130/80 or higher—a reading of 180/120 or higher is dangerous and needs medical attention right away.

Healthy Living Making healthier lifestyle choices is your first line of defense. Being overweight can lead to the development of high blood pressure. Even losing a little bit of weight can reduce elevated blood pressure levels or prevent healthy BP from rising.

Regular exercise has been linked to a lower risk of developing high blood pressure—up to 50 percent lower as opposed to people who are not physically active. Even light exercise like walking, if done daily, can reduce risk.

Reducing sodium intake is important for people who have what is called “salt sensitive” hypertension. Drinking alcohol in moderation is best, as too much alcohol can raise your blood pressure. Aim for no more than two drinks per day.

Stress, especially chronic stress, has been linked to elevated blood pressure levels. Finding ways to

reduce stress may help lower blood pressure—meditation, yoga, massage, and deep breathing are good activities to try.

Take the Pressure Off Some foods may help maintain a healthy blood pressure. Try these hypertension-fighting foods. ♥ Bananas are loaded with potassium, which can help protect against developing high blood pressure. ♥ Blueberries are a great source of flavonoids, which have been shown to help prevent and reduce hypertension. ♥ Dark chocolate has been linked to a reduced risk for cardiovascular disease. ♥ Garlic may help to reduce blood pressure by increasing nitric oxide in the body, leading to vasodilation, or widening of the arteries. ♥ Leafy greens like arugula, kale, and spinach may help to reduce blood pressure by supporting the kidneys in excreting excess sodium through urine. ♥ Oatmeal is low in fat and sodium and high in fiber, making it the perfect food for keeping blood pressure in check. ♥ Olive oil contains antiinflammatory polyphenols that can help reduce blood pressure. ♥ Pistachios have been shown to help lower blood pressure by slowing heart rate and blood vessel constriction. ♥ Pomegranate is delicious, raw or juiced. One study found that drinking a cup of pomegranate juice daily for four weeks can offer a short-term reduction in blood pressure.

Supportive Supplements In addition to eating fruits and vegetables, there are other nutrients that help to lower blood pressure.

Low calcium levels have been linked to high blood pressure, so it’s important to get enough. Most adults should aim for 1,000 milligrams (mg) of calcium daily—that number jumps to 1,200 mg after age 50. You can get calcium through low-fat dairy products, or by taking a supplement.

If you’re deficient in magnesium, your blood pressure may rise. There’s no need to take extra magnesium if you’re getting enough through your diet. Foods high in magnesium include beans, leafy greens, nuts, seeds, and whole grains.

Omega-3 fatty acids—also called omega 3s—can help reduce high blood pressure. Experts recommend eating at least two servings of fish rich in omega 3s, like mackerel and salmon, every week. Most Americans fall short when it comes to omega 3s, so consider supplementing to make sure you’re getting enough.

Vitamin D plays an important role in cardiovascular health. When the vitamin D status of large groups is tracked over time, vitamin D deficiency is found to be linked to an increased risk of cardiovascular disease. ● SELECTED SOURCES “13 Foods that lower blood pressure” by Mary Ellen Ellis and Rachel Nall, www.Healthline.com, 5/2/17 • “Fish and omega 3-fatty acids,” American Heart Association, www.heart.org, 3/23/17 • “High blood pressure prevention,” 6/23/17; “What is high blood pressure?” www.WebMD.com, 4/26/17 • “Sweet dreams: Eating chocolate prevents heart disease” by Howard LeWine, Harvard Health Publishing, 6/16/15 • “US adults are not meeting recommended levels for fish and omega-3 fatty acid intake . . .” by Y. Papanikolaou et al., Nutrition Journal, 2014 • “Vitamin D and cardiovascular disease prevention” by S. Pilz et al., Nat Rev Cardiol, 7/16 • “Vitamin D and its effects on cardiovascular diseases: A comprehensive review” by N. Pérez-Hernández et al., Korean J Intern Med, 11/16

♥ Red beets are packed with nitrates that help open blood vessels.

Beetroot juice may lower blood pressure in as little as 24 hours.

J U N E 2 0 1 9 23

SM_0619_324_22_23.indd 23

5/13/19 2:12 PM

Skinny Sticks

Birch Benders

Maple Syrup

$7.99

Save up to $1.40 / 6.15 – 10 oz.

SELECT VARIETIES

$9.99

Save $2.00 / 16 oz.

Hu

Dark Chocolate Bars

$4.99

Save $1.00 2.1 oz.

SELECT VARIETIES

Pancake & Waffle­Mix

$3.99

Save up to $1.54 12 – 16 oz.

SELECT VARIETIES

thinkThin Bars

2 /$3.00

Save 98¢ on 2 1.41 – 2.1 oz.

SELECT VARIETIES

Smude’s

Microwave ­Popcorn

Panda

Save $1.00 / 3 pk.

2/$6.00

$3.99

Sunflower Oil

$9.99

Save $1.00 / 8 – 16 oz.

SELECT VARIETIES

Cookies

Save up to $1.00 7 oz.

SELECT VARIETIES

Save $1.00 8 pk.

SELECT VARIETIES

$3.99

JUNE 2019

SM_0619_317_24_25.indd 24

Save $1.38 on 2 7 oz.

SELECT VARIETIES

Spindrift Sparkling Water­

Tate’s Bake Shop

24

Licorice

$4.99

SALE GOOD THROUGH JUNE 30, 2019

5/7/19 10:20 AM

PRANAROM – Bees Love Organic Lavender!

J une is National Pollinator Month!

The lack of bee-friendly flowers and overuse of pesticides have pushed bees to the tipping point. Here’s how we can help: 1. Create a pesticide free yard and garden.

2. Grow plants that provide food for bees and pollinators.

3. Support organic and pesticide-free products.

Each purchase of Lavender (Lavandula angustifolia) essential oil or Lavender Kit helps support the U of MN Bee Lab and Pollinator.org.

20% OFF Organic Lavender, Lavender Kit and ALL Wellness Blends

Save up to $13.00

PRANAROM offers 100% sustainable and organic essential oils, blended and bottled locally.

Kit contains 3 different varieties of Organic Lavender

Ethical Bean Coffee and K-Cups Each of Ethical Bean’s exceptional coffees is made from the world’s finest 100% Fair-Trade Certified, Organic coffee beans. Ethical Bean is constantly seeking new ways to do the right thing through their committment to social responsibility, global awareness, and environmental accountability.

$7.99 $9.99

Save $2.00 8 oz & 12 ct.

SELECT VARIETIES

Save $3.00 12 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2019

SM_0619_317_24_25.indd 25

JUNE 2019

25

5/7/19 10:21 AM

[ let’s get cooking ]

BY EVA MILOTTE

a perfect picnic hosting a successful outing

While entertaining in the great outdoors requires some planning and preparation, the joys of dining al fresco are worth it. Here are some tips for planning a picnic that will delight everyone.

26 J U N E

What to Eat The casual environment of the outdoors is a perfect setting for eating hand-held foods. Serve spears or strips of raw veggies with a side of hummus. Cut sandwiches into small diamond shapes and serve on a platter for an elegant offering. Grilled vegetable kebabs can be eaten right off the skewer—no plate necessary!

A grain-based salad is a healthy choice that stands up to travel and summer heat better than a leafy green salad. To avoid soggy salads, store dressings separately.

If offering dessert, make it the night before. Homemade cookies are always a favorite, and seasonal fruit is a refreshing choice on a hot summer day.

2019

SM_0619_324_26_27.indd 26

5/13/19 8:30 AM

A hydrated guest is a happy guest. Fill a couple of large, sturdy flasks with ice water.

For variety, flavor them with fresh mint or basil, slices of citrus fruits, or ripe berries.

Keep hot food hot and cold food cold during transport and at the picnic. Items should never be kept out of the cooler or off the grill for more than two hours. If the temperature is above 90°, it’s just one hour.

What to Bring Insulated totes do a good job of keeping food at a safe temperature. Totes with built-in compartments keep fragile items and glass containers safely separated.

Pack the right type of blanket. One with cushioning will be appreciated. Grass and food stains are likely, so look for a blanket that’s machine washable.

Bring a small cutting board and a sturdy knife for any last-minute slicing. Pack hand-wipes and paper towels—both of which are essential for clean hands and any spills or messes.

For safe transport, place hard-boiled eggs in a clean, empty egg carton. If possible, bring a small table to keep unsteady items, bottles, plates, and utensils off the ground.

Invite guests to bring their own pillows, cushions, or tote bags to sit on. Portable seating lets both sun-seekers and shade-seekers rest wherever they want without constantly moving the picnic blanket to accommodate both parties.

If the picnic spot allows, bring toys and sporting equipment for adults and kids. Last but not least, tote some garbage bags to keep the area where you enjoyed your picnic free of litter.

Where to Go Picking the right spot is key. Look for an area with plenty of shade if it’s warm out. If there’s lots of space around, even better; the kids will have room to play.

Don’t let changes in the weather deter you from having a good time. If it’s rainy the day of the picnic, set up indoors and focus on enjoying the good food and company of others. ● SELECTED SOURCES “5 tips for hosting a perfect potluck or picnic” by EatingWell Editors, www.EatingWell.com, 2018 • “16 clever tips for hosting . . .” www.CountryLiving.com, 5/6/15

© BLM PHOTOGRAPHY

25 min prep time

Tuna-Pasta Salad

serves 8 as a side

From the TasteforLife test kitchen

TUNA SALAD

2 cans water-packed albacore tuna, drained

2 Tbsp low-fat mayonnaise

1 Tbsp fresh lemon juice

Salt and black pepper to taste

1. To make tuna salad, mix drained tuna, mayonnaise, lemon juice, and salt and pepper to taste in a bowl.

Set aside.

2. To make pasta salad, whisk

PASTA SALAD

together oil, vinegar, lemon juice, mustard, and honey until blended.

2 Tbsp extra-virgin olive oil

3. Cook pasta according to pack-

2 Tbsp red wine vinegar

1 Tbsp lemon juice

1 tsp Dijon mustard

age directions and drain. Transfer pasta to a large bowl. Toss with oil-vinegar mixture.

1 tsp honey

4. Add bell peppers, basil, onion,

12 oz pasta

1 c roasted red bell peppers, drained and sliced

1 c firmly packed fresh basil leaves, cut into thin ribbons

L c diced red onion

2 Tbsp capers, drained and chopped

Salad greens, for serving (optional)

and capers to pasta. Toss to combine. Carefully and gently fold tuna mixture in until incorporated.

5. Serve over salad greens, if desired.

Per serving: 309 Calories, 18 g Protein, 35 g Carbohydrates, 2 g Fiber, 11 g Total fat (2 g sat), 306 mg Sodium, HHHH Vitamin B12, HHH Vitamin B3 (niacin), C, Phosphorus, HH Vitamin B6, H Vitamin E, K, Magnesium

J U N E 2 0 1 9 27

SM_0619_324_26_27.indd 27

5/13/19 8:32 AM

[ quick tips ]

how to

drink more water easy ways to boost hydration

BY KELLI ANN WILSON

Some of us have a natural thirst for water, but others of us need a little more support to ensure we’re drinking enough. Here are some easy ways to make sure you get the water your body needs.

Have It Your Way Even the biggest fans of water will admit it can sometimes be a bit . . . bland. Instead of reaching for sugary drinks or sodas when your taste buds get bored, take your water to the next level with tasty add-ins.

• Fresh fruit added to water gives it a hint of flavor without piling on the calories. Try citrus fruits like grapefruit, lemons, limes, and oranges. Strawberries, peaches, and watermelon work great too.

• It might sound strange, but some fresh veggies also make great water add-ins including cucumber and celery.

• Fresh herbs can brighten up a dull glass of water. Basil, ginger, lavender, and mint work well, especially in the summer.

Making tea by adding dried herbs to hot water also counts toward your daily water goals.

• Seltzer or sparkling water offers an upgrade from tap water, and makes a great substitute for soda.

• Try alternating drinks—for every soda or juice you drink, have a glass of water.

• Try adding water and ice to dilute sugary drinks like juice or lemonade if you can’t give them up completely. You’ll still get a hint of sweetness and boost your water intake.

Tricks of the Trade Drinking more water may seem daunting, but with a few simple behavior changes, you will find it’s not so tough after all.

• Link drinking to other activities. Drink a glass of water after every restroom break. Drink water before every meal—if you’re eating out, order water in addition to other drinks. Every time you finish a glass or bottle of water, fill it back up immediately. Drink after every workout.

• Use transitions to cue yourself to drink water. Make sure to drink a glass of water before you leave for work in the morning. Some people like to down a glass while they wait for their coffee to brew. Finish the bottle of water on your desk before you go on your lunch break.

SELECTED SOURCES “22 easy ways to drink more water every day” by Jessica Cruel and Sally Tamarkin, www.Self.com, 1/3/19 • “List of fruits & vegetable with a high water content” by M.T. Wroblewski, https://HealthyEating.SFgate.com, 12/6/18 • “Tips for drinking more water,” www.MayoClinicHealthSystem.org, 1/18/18

28 J U N E

2019

SM_0619_324_28_29.indd 28

5/13/19 2:25 PM

Try Tech Tracking your water consumption with technology can help you meet your hydration goals.

• Marked water bottles help you see how far you’ve come, and how far you have to go—look for products marked in ounces or hours.

• Use an app to see how much water you’ve consumed. Some apps also offer reminders and alarms to keep you on track. Some water bottles can even sync to apps on your phone.

• Consider using a water filter for your tap at home or for your water bottle.

• Reusable straws are fun to use and better for the environment than disposable straws. Look for BPA-free or stainless steel.

Eat Your Water Yes, really. You can eat water when it comes wrapped up in a tasty fruit or vegetable. Try the following foods that are high in water content: Apples

Blackberries

Grapefruit

Lemons

Melons

Peaches

Pineapples

Plums

Oranges

Strawberries

Asparagus

Bell peppers

Cabbage

Cauliflower

Celery

Cucumbers

Lettuce

Radishes

Squash

Tomatoes ●

J U N E 2 0 1 9 29

SM_0619_324_28_29.indd 29

5/13/19 2:25 PM

[ nature’s Rx ]

BY MARIA NOËL GROVES, RH (AHG)

men’s health supplements to consider

A man’s body requires unique support for the prostate and reproductive system as well as overall cardiovascular, energy, and anticancer support.

Alongside a healthy diet, exercise, lifestyle habits, and regular medical screenings, consider these remedies.

Basic Nutritional Support: Studies suggest that adequate intake of vitamins D and E are associated with a modest reduction in prostate cancer risk. Though obtaining nutrients from food provides the best support, consider a daily men’s multivitamin/ mineral to help cover your bases.

Lycopene: A diet rich in the red carotenoid pigment lycopene (found in cooked tomatoes, goji berry, and watermelon) is associated with a reduced risk of lethal prostate cancer.

Saw Palmetto: Benign prostatic hyperplasia (BPH) prevalence rises after age 40 due to hormonal shifts of testosterone into a less helpful form called dihydrotestosterone (DHT), affecting 70 percent of American men age 60–69 and 80 percent of those over age 70. Symptoms include frequent and painful urination. Saw palmetto berry seems

to reduce inflammation and the conversion of testosterone into DHT. Saw palmetto works better in combination with other herbs and nutrients— selenium, lyocopene, pumpkin seed oil—than as a solo approach.

Pumpkin Seeds & Oil: Eating pumpkin seeds offers the benefits of both the seed oil and their zinc content. Pumpkin seed oil supports prostate and bladder tone while zinc supports sperm production and overall prostate health. Consider eating a handful of raw pumpkin seeds daily, using pumpkin seed oil in dressings, or look for it in men’s health supplement formulas. ● Maria Noël Groves, RH (AHG), is a registered clinical herbalist nestled in the pine forests of New Hampshire.

She is the best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care, and the new Grow Your Own Herbal Remedies. For herbal resources, her books, distance consults, and online classes, visit WintergreenBotanicals.com.

SELECTED SOURCES “Association between selenium and lycopene supplementation and incidence of prostate cancer . . . ” by G. Morgia et al., Phytomedicine, 10/15/15 • “Benign prostatic hyperplasia and male lower urinary tract symptoms . . .” by J.K. Parsons, Curr Bladder Dysfunct Repp, 12/10 • “Dietary lycopene, angiogenesis, and prostate cancer . . .” by K. Zu et al., J Natl Cancer Inst, 2/14 • “Serenoa repens + selenium + lycopene vs tadalafil 5 mg for the treatment of lower urinary tract symptoms secondary to benign prostatic obstruction . . . ”

by G. Morgia et al., BJU Int, 8/18 • “Serenoa repens, selenium and lycopene to manage lower urinary tract symptoms suggestive for benign prostatic hyperplasia” by A. Russo et al., Expert Opin Drug Saf, 12/16

30 J U N E

2019

SM_0619_324_30.indd 30

5/9/19 8:30 AM

HUGE DEALS Enjoy our Buyers’ Best Deals!

Saffron Road Chickpea Snacks, Lentil Crackers & Simmer Sauces

Explore Saffron Road — from nutritious, irresistable snacks to exotic, world cuisine meals in minutes.

Mrs. Thinster’s Cookies

Mrs. Thinster’s uses simple, wholesome ingredients to make cookies that are thin, crispy and deliciously crunchy. And they’re always baked with love.

2 /$5.00

Save $1.78 on 2 7 oz.

SELECT VARIETIES

2 /$6.00

Save up to $3.58 on 2 4.5 – 6 oz.

SELECT VARIETIES

Way Better Snacks Tortilla Chips

What do you get when you add sprouted whole grains and seeds to a tortilla chip? A Way Better Snack! All are high in omega 3s, antioxidants and other vital nutrients. All are low in sodium and saturated fat.

2 /$5.00

Save $2.98 on 2 5.5 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2019

SM_0619_317_31.indd 31

2 /$5.00

Save $2.98 on 2 4 oz.

SELECT VARIETIES

Brenn’s Salsa

Brenn’s signature “sweet heat” delights the palate with an initial sweetness followed by notes of jalapeno heat on the back end.

25% OFF Save $1.48 16 oz.

SELECT VARIETIES

JUNE 2019

31

5/7/19 11:28 AM

True Made Foods Condiments True Made Foods has reinvented classic American staples like ketchup, BBQ sauce and vegetable sriracha, making them healthier and more delicious in the process. They removed the corn syrup and drastically reduced the sugar content of their sauces adding real vegetables, and turning these once empty calorie foods into paleo, nutrient dense super foods.

buy one, get one FREE

Save $4.99 on 2 18 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2019

LundsandByerlys.com/nourish

SM_0619_317_32.indd 32

5/7/19 10:22 AM