Lunds & Byerly's June 2020

local summer squash

on the grill

Guide to marinades + rubs Health tips for men

COMPLIMENTARY

JUNE 2020

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Edition of Taste for Life

®

Summer food safety

5/11/20 12:43 PM

[ nutrition plus ] Mineral

magnesium this mineral plays many critical roles in the human body Magnesium regulates blood sugar levels and blood pressure, helps bones stay strong, aids muscle and nerve function, and is involved in energy production. It may also help support emotional balance.

Magnesium has been dubbed the “anti-stress” mineral because it relaxes skeletal muscles as well as the smooth muscles of blood vessels and the gastrointestinal tract.

Although magnesium is found in many foods, much of the mineral can be lost through food processing and refining; another factor that influences its levels in produce is the amount of magnesium in soils where food is grown. According to the USDA, nearly a third of Americans don’t get the recommended amount of this mineral.

What the Research Says Studies point to magnesium’s efficacy for treating muscle and nerve pain as well as its ability to reduce cramping.

Other research has found that magnesium promotes muscle strength in male athletes. Some forms of magnesium can cause gastrointestinal upsets, so be sure to discuss a magnesium supplement with your healthcare provider before you add it to your health regimen.

(For recommendations for infants and pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/ infocenter/minerals/magnesium.) ● 2 J U N E

Recommended Dietary Allowance LIFESTAGE

AGE

MALES (MG/ DAY)

FEMALES (MG/DAY)

Children

1–3

80

80

Children

4–8

130

130

Youths

9–13

240

240

Adolescents

14–18

410

360

Adults

19–30

400

310

Adults

31 and older

420

320

Food Sources FOOD

SERVING SIZE

MAGNESIUM (MG)

Brown rice

1 cup, cooked

86

Almonds

1 oz (about 23 nuts)

77

Swiss chard

½ cup, cooked

75

Shredded wheat

2 biscuits

61

SELECTED SOURCES “Dietary supplement fact sheet: Magnesium,” Office of Dietary Supplements, National Institutes of Health, https://ods. od.nih.gov, 3/24/20 • “The effect of magnesium sulfate on renal colic pain relief; a randomized clinical trial” by A. Jokar et al, Archives of Academic Emergency Medicine, 2017 • “Impact of magnesium supplementation in muscle damage of professional cyclists competing in a stage race” by A. Córdova et al., Nutrients, 8/16/19 • “Magnesium,” Linus Pauling Institute, www.lpi.OregonState.edu, 2/19 • “Magnesium for pain relief”

by Jacob Teitelbaum, MD, www.PsychologyToday.com • “Magnesium intake is associated with strength performance in elite basketball, handball, and volleyball players” by Santos D. Aguiar et al., Magnesium Research, 10/10/11

2020

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[ june contents ]

6

22 26 healthy living

recipes you’ll love

6 health front

5 market gourmet

Reduce your grocery shopping time • Blueberries v. dementia • Pantry and freezer items for quick meals • More

18 quick tips Replenish your electrolytes.

20 healthy family

Celebrating strawberries with sorbet.

12 plan a picnic Healthy, portable dishes for dining inside or out.

26 let’s get cooking Enhance flavor with marinades and rubs.

Avoid foodborne illness when dining outdoors.

22 men’s health Stay fit and healthy as you age.

28 in focus A healthy diet can thwart the signs of aging.

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

• LOCAL SUMMER SQUASH ON THE GRILL • GRILLED PORTOBELLO MUSHROOM BURGER

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

ProBar

GRAPHIC DESIGN INTERN

In 2002, while looking for a great tasting, whole food alternative, Jeff Coleman stumbled upon a locally made energy bar. Immediately Jeff knew this energy bar was something special and committed to fund and grow the company, eventually buying the company outright. ProBar is a nationally recognized brand that remains true to its roots in providing delicious, convenient, healthy, plant-based food products.

• Plant-based protein for quick recovery • Quick and delicious energy • Certified gluten-free • USDA organic • Plant-based ingredients free of animal derivatives • Non-GMO verified • Kosher certified

Save $2.00 / 9 oz.

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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

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); ©2020 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.

Staff Pick!

Special Offer!

$5.59

CUSTOMER SERVICE

T. James Connell

As the temperatures rise, so does our need for outdoor cooking. For some, grilling is a year-round cooking method.

For others, we are just beginning our grilling season. Before firing up those grills, check out these tips and tricks on page 16.

KETO Cereal

Amy Pierce

FOUNDER AND CHIEF EXECUTIVE OFFICER

Article by Jessica Becker with illustrations

by Nicole Hinds

CATALINA CRUNCH

BUSINESS DEVELOPMENT DIRECTOR

Anna Johnston anna.johnston@tasteforlife.com

Summer Grilling

Zero sugar, gluten-free and low-carb.

Emily Perry

Organic Oat Milk with no added sugar and made without gluten, dairy and nut ingredients.

OATSOME

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

Oat Milk

2 /$6

Save $1.58 on 2

33.8 oz.

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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[ market gourmet ] Recipe 20 min

prep time + freeze time

© LAURA EDWARDS

serves 6

More summer sorbet recipes available online! Visit tasteforlife.com/sorbet

tasteforlife.com

www.

Celebrating Strawberries with Sorbet From Skinny Desserts by Kathryn Bruton ($19.99, Kyle Books, 2019)

3K oz caster sugar or superfine sugar 2 lb, 4 oz strawberries, divided Juice of K lemon

1. Place sugar in a small saucepan with 1 fluid ounce water and place over medium heat.

Stir to encourage sugar to dissolve into a clear syrup. Once syrup is clear, set aside to cool.

2. Wash, dry, and hull 1 pound and 10 ounces of the strawberries. Using a handheld blender, blitz strawberries in a large bowl until completely smooth. Pass through a fine sieve into a large, clean bowl, using the back of a soup ladle to press as much juice and purée through the sieve as possible.

3. Stir in sugar syrup and lemon juice. Chill mixture. Churn in an ice-cream maker until set and then pour into a freezer-proof container and freeze. Remove from freezer about 15 minutes before you are ready to serve with remaining strawberries.

Per serving: 119 Calories, 1 g Protein, 30 g Carbohydrates, 4 g Fiber, 1 g Total fat (0 g sat), 2 mg Sodium, HHHHH Vitamin C, H Folate

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[ health front ]

NEWS THAT’S GOOD FOR YOU

stocking the pantry Having a well-stocked pantry is vital during times like the COVID-19 epidemic. The Academy of Nutrition and Dietetics suggests having these items on hand for quick, easy-to-fix meals: Shelf-stable products n Dried or canned beans, peas, and lentils n Canned vegetables with no added salt n Dried or canned fruit in 100 percent fruit juice n Whole grains (such as brown rice, quinoa, oats, millet, and whole-wheat pasta) n Pouches or cans of fish and chicken n Nuts, seeds, and nut butters n Olive oil or other vegetable oils n Dried herbs and spices

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Frozen foods n Vegetables (such as broccoli, cauliflower, carrots, and Brussels sprouts) n Fruit (such as berries and cherries) n Whole-wheat pizza dough n Poultry n Seafood “When thinking about what to make at home, consider foods that freeze well,” academy staff suggest.

“Casseroles, soups, muffins, and breads are easy to portion out and store in the freezer in individual containers. These foods can be frozen for 2 to 3 months without significant loss to quality.”

SOURCE “Academy of Nutrition and Dietetics offers nutrition guidance during novel coronavirus COVID-19 emergency,” www.eatright.org/coronavirus, 5/4/20

2020

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have a plan to save shopping time

Shopping can be nerve-racking during the COVID-19 epidemic. To reduce the amount of time you spend in a grocery store, create a plan before you go. The Academy of Nutrition and Dietetics suggests that you review recipes and make a list of necessary ingredients, then check to see which foods you already have on hand and which you need to buy.

Organize your list according to the sections of the store. This prevents running from one end of the store to the other.

Many stores offer disinfectant wipes to clean your hands and wipe down cart handles before shopping. Remember to wash your hands when you get home.

SOURCE “Getting groceries during quarantine,” Academy of Nutrition and Dietetics, www.eatright. org/coranavirus, 5/4/20

berries lead the way

Older adults who regularly consume flavonoid-rich foods such as berries, apples, and tea are up to four times less likely to develop dementia compared to those who consume only small amounts.

The new research from Tufts University followed 2,800 people aged 50 and older for 20 years.

Flavonoids are natural substances from plants, including fruits and vegetables such as pears, apples, berries, and onions, and plant-based beverages like tea and wine. Flavonoids have been shown to reduce inflammation.

The researchers determined that low intake of flavonoids was linked to higher risk of dementia— including Alzheimer’s disease—compared to the highest intake.

“When we look at the study results, we see that the people who may benefit the most from consuming more flavonoids are people at the lowest levels of intake, and it doesn’t take much to improve levels,” said researcher Esra Shishtar. “A cup of tea a day or some berries two or three times a week would be adequate.”

SELECTED SOURCES “Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias . . .” by E. Shishtar et al., American Journal of Clinical Nutrition, 4/22/20 • “More berries, apples and tea may have protective benefits against Alzheimer’s,” Tufts University, Health Sciences Campus, 5/5/20

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Gardein

Evol

Meat ­Alternatives

Entrées

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SALE GOOD THROUGH JUNE 30, 2020

5/8/20 8:42 AM

Smude’s Popcorn & Sunflower Oils ­Popcorn—

Smude’s Brand 3 pack of microwave ­popcorn is a delicious, healthy snack. In addition to our wax and chemical free bag, we use a non-solidified oil, which gives this product stove top taste and quality with the convenience you expect from microwave popcorn. You’ll love this popcorn with only 3 ingredients: popcorn, Smude’s Sunflower Oil and salt. A delicious and healthy snack for everyone!

Microwave ­Popcorn

$3.99

Sunflower Oils—

Smude’s Sunflower Oil is a healthy natural oil made locally in Central Minnesota. We use high oleic sunflower seeds and a chemical free cold pressing method which results in a light, buttery, and nutty flavor and high levels of vitamin E. Sunflower oil works great for frying fish, eggs, and chicken and is also excellent with popcorn.

Sunflower Oils

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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

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JUNE 2020

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MaraNatha

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Oatsome

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Tate’s Bake Shop

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think!

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5/6/20 11:36 AM

Stonyfield Organic Yogurts Stonyfield makes yogurt that’s healthy for you, your kids and the environment. This yogurt isn’t just delicious, it’s also made with certified organic ingredients. In a world full of choices, organic makes things simple because it’s always made without the use of artificial hormones, toxic persistent pesticides and GMOs.

Yogurt

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Plain

Daiya Cheese Shreds, Slices & Blocks Whether you suffer from allergies, are dairy-intolerant or living a vegan lifestyle, Daiya makes dairy-free eating a joy. These plant-based alternatives provide the delicious characteristics you desire. From the ooey gooey goodness of a grilled cheese to the topping on your taco, Daiya has your cravings covered.

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BY LISA FABIAN

plan a picnic take a break from routine

The kitchen table is a traditional place to gather with family to enjoy a meal. For a refreshing change of pace, move the location and make it a picnic.

You don’t even need to go outdoors. For a picnic state of mind, all you need is to change where you’re eating to make a mealtime feel fresh and new.

To set up an indoor picnic, find a spot in your home with some space to spread a blanket.

Somewhere near a sunny window or a light source is a good choice. Lay down a colorful tablecloth, blanket, or towel on the floor. Use soft cushions or pillows for sitting.

Set a small, low table or an old trunk nearby to rest food and drink upon. If you have serving trays, set them out to organize utensils and napkins.

The following recipes and beverages are healthy and easy to prepare for an impromptu picnic—no matter where it may be. ●

20 min prep time serves 6

Fruit Salad with LemonPoppy Seed Vinaigrette From The Whole30 Friends & Family by Melissa Hartwig Urban ($30, Houghton Mifflin Harcourt, 2019)

2 small apples, such as Honeycrisp, cored and chopped

1 c chopped pineapple

1 c chopped cantaloupe

1 c grapes, halved

1 c quartered strawberries

3 clementines, peeled and sectioned

N c lemon juice

N c extra-virgin olive oil

1 tsp poppy seeds

Pinch of salt

1. In a large bowl, combine apples, pineapple, cantaloupe, grapes, strawberries, and clementines.

2. In a blender, combine lemon juice, oil, poppy seeds, and salt. Cover and blend on high, just until lemon juice and oil have emulsified, 10 to 20 seconds. Pour dressing over fruit. Stir gently to combine.

3. Store salad in an airtight container in a cooler or refrigerator until ready to serve.

Kitchen Note: Even the simplest vinaigrette—just lemon juice, olive oil, poppy seeds, and a little salt— enhances the flavors of fruits in this colorful salad.

Per serving: 195 Calories, 2 g Protein, 29 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat), 55 mg Sodium, HHHHH Vitamin C, H Vitamin B1 (thiamine), B6, E, K, Folate

© GHAZALLE BADIOZAMANI

12 J U N E

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Chicken Salad with Fresh Herbs From Easy Everyday Keto by America’s Test Kitchen with Alicia A. Romano, MS, RD, CNSC ($24.99, America’s Test Kitchen, 2020)

N tsp salt, plus 2 tablespoons for poaching chicken

1K lb boneless, skinless chicken breasts, trimmed

O c mayonnaise

N c finely chopped celery

N c chopped fresh chives, dill, and/or tarragon

2 tsp lemon juice

V tsp pepper

1. Dissolve the 2 tablespoons of salt in 6 cups of cold water in a Dutch oven. Submerge chicken in water. Heat pot over medium heat until water registers 170°. Turn off heat, cover pot, and let sit until chicken registers 165°, 15 to 17 minutes. Transfer chicken to paper towel–lined plate and refrigerate until cool, about 30 minutes.

2. Stir mayonnaise, celery, herbs, lemon juice, the N teaspoon of salt, and the pepper together in a bowl.

Transfer chicken to a cutting board, pat dry with paper towels, and cut into K-inch pieces. Add chicken to bowl with mayonnaise mixture and toss to combine. Season with salt and pepper to taste.

Kitchen Note: This recipe uses a gentle poaching method to help the chicken stay moist. To ensure the chicken cooks through, start with cold water in step 1 and don’t use breasts that weigh more than 8 ounces or are thicker than 1 inch. A squeeze of lemon juice gives a bright finish to the salad.

Per serving: 506 Calories, 38 g Protein, 1 g Carbohydrates, 0 g Fiber, 38 g Total fat (6 g sat), 524 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, Potassium, HH Vitamin B2 (riboflavin), H Vitamin B1 (thiamine), B12, D, Magnesium, Potassium, Zinc

11/4 hrs

prep time makes about 4 cups

© AMERICA’S TEST KITCHEN

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continued from page 13

Classic Tuna Salad From Easy Everyday Keto by America’s Test Kitchen with Alicia A. Romano, MS, RD, CNSC ($24.99, America’s Test Kitchen, 2020)

1 shallot, minced

2 Tbsp extra-virgin olive oil

3 (6 oz) cans solid white tuna in water

2 tsp lemon juice

3. Stir in mayonnaise and celery and season with salt and pepper to taste. Serve.

Kitchen Note: The key to great tuna salad is to thoroughly drain chunked tuna and to dry it with paper

K tsp table salt

K tsp pepper

K c plus 2 Tbsp mayonnaise

1 celery rib, minced

1. Microwave shallot and oil in a bowl until shallot begins to soften, about 2 minutes. Let cool slightly, about 5 minutes.

2. Place tuna in a fine-mesh strainer and press dry with paper towels. Transfer tuna to a medium bowl and mash with a fork until finely flaked. Stir in shallot mixture, lemon juice, salt, and pepper and let sit for 10 minutes.

towels to remove excess moisture that dilutes a dressing. Mashing tuna with a fork gives it a uniform consistency, allowing the fish to effectively absorb the simple dressing’s flavors so every mouthful is delicious.

Per serving (serves 4): 487 Calories, 31 g Protein, 3 g Carbohydrates, 1 g Fiber, 38 g Total fat (6 g sat), 699 mg Sodium, HHHHH Vitamin B12, D, HHHH Vitamin B3 (niacin), Phosphorus, HH Vitamin B6, H Vitamin E, Magnesium

25 min

© AMERICA’S TEST KITCHEN

prep time makes 2 cups

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Rosemary Lemon Iced Green Tea

Traditional Iced Tea

From Keto Drinks by Faith Gorsky and Lara Clevenger ($17.99, Adams Media, 2020)

1 c water

From Good & Proper Tea by Emilie Holmes & Ben Benton ($19.99, Kyle Books, 2019)

Ice

4 slices of lemon

2 heaped tsp of Ceylon tea leaves K tsp honey

1 green tea bag

1 (4-inch) sprig fresh rosemary

1. Fill a large jug with plenty of ice and the lemon slices.

Similarly prepare two tall glasses with ice and a slice of lemon in each.

7 drops liquid stevia

2 slices fresh lemon

1 c ice cubes

1. In a small saucepan, bring water to a boil and then pour it into a mug. Add tea bag and rosemary sprig. Let it steep in mug for 1 hour. Chill tea.

2. Remove tea bag and rosemary sprig.

2. Measure out tea leaves into a heatproof jug or teapot and pour over 10 fluid ounces of freshly boiled water. Steep for 5 minutes and then strain leaves. Stir in honey and pour over ice in jug.

3. Muddle frantically until jug feels cold to the touch. The idea

3. Add tea, stevia, lemon slices, and ice to a glass.

4. Serve immediately.

here is to let the ice chill the tea, but not for the ice cubes to melt. So it’s important to keep the liquid moving!

Kitchen Note: With the antioxidants from green tea and the

4. Pour your tea into prepared glasses and enjoy.

refreshing tang from lemon, this delicious Keto drink has it all.

Rosemary is an unusual herb pairing that somehow just works.

You can also switch it up and use fresh thyme instead.This recipe can easily be doubled or tripled to make extra servings.

Kitchen Note: Iced tea in any form can rehydrate and revive you—and it couldn’t be simpler to make. The recipe makes two tall glasses, but it may well be worth scaling this up once or twice so that you can have a jug on hand.

Per serving: 60 Calories, 2 g Protein, 15 g Carbohydrates, 6 g Fiber, 2 g Total fat (1 g sat), 17 mg Sodium, HH Vitamin C, H Vitamin B6, Calcium, Iron

Per serving: 38 Calories, 1 g Protein, 12 g Carbohydrates, 3 g Fiber, 0 g Total fat (0 g sat), 8 mg Sodium, HH Vitamin C

10 min

10 min

prep time

prep time + chill time

+1 hour steep

makes 2 tall glasses

+ 2 hour chill time serves 1

© JAMES STEFIUK

© STEVEN JOYCE

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Summer Grilling Written by Jessica Becker, FoodE Expert at Lunds & Byerlys Northeast Minneapolis and illustrated by Nicole Hinds, Uplift Illustrations

For many Minnesota grilling enthusiasts, the minute the temperature hits 40 degrees, they have an instinctive urge to fire up the grill and usher-in the coming spring. The rest of us wait until the weather is more forgiving, but once it gets there, the smell of backyard smoke permeates our neighborhoods.

As you prepare for grilling season, there are a few things to do before you create your mouth-watering grilling masterpieces.

1. Make sure everything is clean. On a hot grill, get rid of any buildup on the grates using a good grill brush or a ball of foil.

2. Get to know your grills hot spots. It’s important to know where the hottest parts of your grill are in order to control desired cooking outcomes. Slowly swipe your hand about 4-6 inches over the surface of the grill to determine where those spots are located. Reserve the hot spots for items that do not benefit from a long cook: vegetables, fish and lean cuts of meat like flank steak. The spots that aren’t as hot are for items that do well with longer cook times.

3. Make sure you have an instant read thermometer. Unless you are adept at determining doneness by pushing on the protein, it can be tricky to judge the doneness just by looking at it. A thermometer takes out all the guesswork: 125F rare; 130-135F medium rare; 135-140F medium; 145-150F medium well; and 155F well done.

4. Once placed on the grill, don’t squish, press or move the food around constantly. You know when you press the meat and get that burst of flame? That’s the fat, and fat equals flavor and moisture and it is now sizzling on the coals. I know it’s tempting, but please refrain. Don’t over flip the meat. If the protein is stuck to the grill, let it cook more—it will unstick itself when it’s ready for flipping. If you do have a flare up, a spray bottle of water is a good thing to use to tamp down the flame without losing the heat.

5. Use carryover cooking and resting to your advantage. Proteins continue to cook even after they are removed from the grill. You can expect that the food temperature will increase by about 5 degrees after leaving the grill. So, if you want a

16

medium rare steak, pull the meat when it reaches an internal temperature of 125 to 130F. Allow the protein to ‘rest’ for about 10 minutes after cooking so that the juices can redistribute.

If given time to rest, the meat will lose less juice and will ultimately be tastier and more tender.

6. Marinades used before grilling are wonderful ways to impart flavor, moisture and, if using an acidic ingredient, aiding in tenderizing the meat. Sauces on the other hand, especially if they contain sugar, will burn on the grill. Reserve saucing for last.

7. Finally, know your meat. At Lunds & Byerlys we have a great variety of customer-focused beef selections for you to enjoy and a highly knowledgeable staff who will help you decide what your next grilling adventure should be.

There are many reasons to love grilling. The convection heat method provides wonderful texture and flavor to meat, fish, poultry, vegetables and fruits. While cooking, excess fat is rendered away, so grilling is considered healthy, and it is a cooking technique that creates a fully participant involved experience from start to finish. Pick up an array of ready-to-grill options from your knowledgeable meat & seafood department at your favorite Lunds & Byerlys location and get outside for some delicious backyard grilling.

More Minnesota Food Adventures with Jessica and Nicole at https: //www.letongue.com/.

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

INGREDIENTS:

Local Summer Squash on the Grill Summer in Minnesota is the time to enjoy two things— sunshine and local produce. These zucchini boats are grilled in the sunny outdoors, then filled with fresh tomatoes, pesto and Parmigiano-Reggiano. They make a wonderful side dish for any meal.

INGREDIENTS:

4 tomatoes, diced (approximately 2 cups) 2 Tbsps organic pesto sauce 2 Tbsps Parmigiano-Reggiano Cheese, grated 3 organic zucchini, cut in half lengthwise 2 Tbsps extra virgin olive oil, organic

serves

6

V tsp sea salt

TO PREPARE: 1. To prepare filling, place diced tomatoes in a bowl. Add pesto and Parmigiano-Reggiano. Toss to coat tomatoes. Set aside.

2. Heat grill to high.

3. Trim stem end off zucchinis and slice lengthwise. Using a teaspoon, scrape the seeded pulp out of zucchinis to form a hollow shell.

4. Brush both sides of zucchinis with olive oil and sprinkle with sea salt.

5. Turn grill down to medium-high and grill on each side for 6-8 minutes or until zucchini is tender yet slightly firm. Remove from grill and place in baking dish, hollow side up. Divide tomato filling among zucchinis. Return to grill to warm for 10 minutes. Serve immediately.

4 Portobello mushroom caps 4 Tbsps Honey Dijon Mustard 1 Tbsp fresh rosemary, chopped 1K tsp Steak Seasoning 4 tsps water 1 Tbsp Avocado Oil 4 slices organic cheese of choice 4 slices red onion 4 Whole Wheat Hamburger Buns 1 cup baby arugula 4 slices tomatoes K avocado, sliced

serves

4

TO PREPARE: 1. Cut stems off of mushrooms.

2. In a large bowl, whisk together the mustard, rosemary, 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.

Optional: Sprinkle with more grated Parmigiano-Reggiano right before serving.

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[ quick tips ]

BY KELLI ANN WILSON

Mighty minerals As the weather warms, you may spend more time outside in the hot sun. It’s important to be mindful of your body’s water and electrolyte balance.

“Electrolytes” is the scientific term for the minerals in the blood and body fluids that carry an electrical charge. The most common electrolytes are calcium, chloride, magnesium, phosphorus, potassium, and sodium. Electrolytes are important because they perform many vital tasks in the body, including balancing water and pH levels, carrying nutrients into and moving wastes out of cells, and ensuring that the brain, heart, muscles, and nerves are all functioning properly.

Electrolytes are especially important for heart function because they facilitate the electrical impulses that cause the heart to contract and relax at a normal rate.

Without electrolytes, the heart can’t pump properly.

In extreme cases, electrolyte imbalances can lead to arrhythmias, or irregular heartbeats.

hydration & electrolytes

Refresh and replenish

You take in electrolytes from the foods you eat and the fluids you drink. Every day your body works to balance your water and electrolyte levels, but sometimes this balance can be disrupted. Diarrhea, sweating, and vomiting can all deplete water and electrolytes quickly.

The three main electrolytes lost through sweating—which you may tend to do a lot in the summer—are magnesium, potassium, and sodium. And, even if you’re not sweating a lot when you mow the lawn or work out, you can still lose electrolytes from breathing rapidly.

If you’re active, especially in the warmer months, consider replacing one 8-ounce serving of water per day with an oral rehydration product that contains electrolytes. You can buy oral rehydration products at the store, or you can make your own with easy-to-find ingredients.

Water base: 4 cups water + O teaspoon table salt + 2 tablespoons sugar Chicken broth base: 2 cups chicken broth + 2 cups water + 2 tablespoons sugar Tomato juice base: 2K cups plain tomato juice + 1K cups water Cranberry juice base: O cup cranberry juice + 3 N cups water + O teaspoon table salt ● SELECTED SOURCES “Electrolytes,” 11/20/17; “Fluid and electrolyte balance,” www.MedlinePlus.gov • “Essential electrolytes,” Rush University Medical Center, www.Rush.edu • “Homemade oral rehydration solutions,” University of Virginia Health System, www.Med.Virginia.edu, 11/16 • “Quick facts about body water”

by Merck Manual, Consumer Version staff, www.MerckManuals.com, 7/18

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Eat your electrolytes Sports drinks and oral rehydration solutions aren’t the only ways to get electrolytes into your body. Many foods are rich in electrolytes, so add lots of these healthy options to your shopping cart this summer.

Calcium: Milk and other dairy foods including cheese and yogurt, asparagus, beans, collard greens, dried apricots and figs, and eggs.

Chloride: Celery, lettuce, olives, tomatoes, and seaweed.

Magnesium: Leafy green vegetables like spinach and kale, dried legumes, nuts, peanut butter, and whole grains.

Potassium: Avocados, bananas, beans, cooked spinach, melons, prunes, oranges, raisins, sweet potato, tomatoes, and yogurt.

A word on sodium Sodium is an important electrolyte that you don’t want to skimp on. That said, your body needs only about one teaspoon of sodium per day.

Consuming too much salt can lead to health problems like high blood pressure. To strike a good balance, keep added salt to a minimum. Here are some easy ways to save on salt:

Drink up!

About 60 percent of your body weight is water. Water is in every cell, organ, and tissue of the body. It helps to flush waste, regulate your temperature, and keep your joints working smoothly. Dehydration, or lack of water, occurs when you don’t take in enough water to keep your body functioning normally. Even very mild dehydration can cause symptoms like fatigue.

You’ve probably heard that drinking eight 8-ounce glasses of water a day is the perfect formula for proper hydration. That’s not too far from reality. Experts recommend that men take in about 15.5 cups of fluid per day, while women need about 11.5 cups.

Since up to 20 percent of your daily fluid intake comes naturally from the foods you eat, if you aim for those eight glasses of water, you’ll be well on your way to making up the other 80 percent.

• Season your food with fresh herbs, spices, or citrus juice.

• Pass by the prepackaged meals that tend to have high sodium content.

• Look for low-salt or reduced-​sodium labels on canned foods such as soups and vegetables.

• Taste your food before you add salt—you may find it’s fine without it.

SOURCE “Nutrition and healthy eating” by Mayo Clinic staff, www.MayoClinic.org, 9/6/17

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[ healthy family ]

safe summer

picnics Imagine your perfect summer outing. Maybe it’s hiking a mountain trail, or boating on a lake, river, or ocean. Perhaps a backyard barbecue comes to mind.

BY NAN FORNAL

Whatever you envision, it likely involves food. Along with al fresco dining, however, comes summer’s higher risk of contracting a foodborne illness, or food poisoning. There are two reasons for this, according to the USDA’s Food Safety and Inspection Service: Warmer temperatures help bacteria to multiply more rapidly, and cooking and eating outdoors present a challenge in handling food safely.

Eat well, stay safe Plan a menu. Create your meal plan with a focus on your picnic site. If you’ll be hiking, you’ll want foods you can carry in backpacks. Good choices are sandwiches (with ice packs), fruit, raw vegetables, hard cheeses, trail mixes, and granola bars. You can plan more elaborate meals if you have a drive-up destination and can bring a cooler.

The usual rules. Keeping hot foods hot and cold foods cold is key to a safe picnic. For picnicking in a spot you can reach by car, a cooler with plenty of ice is a must.

Pack carefully. If you plan to cook at your destination, pack meats separately from foods that will be eaten raw or cold. Wrap raw meats securely or use zipper bags to prevent cross-contamination. Start with a layer of ice, pack foods in the order in which you’ll reach for them, and finish with more ice. Open the cooler only briefly—and only when necessary.

Chilling. Keep your cooler in the shade or covered with a tarp or blanket (light-colored is best to reflect heat). Top off the ice as it starts to melt. If you’re also taking canned beverages, consider a separate cooler so that people don’t keep opening the one with the food.

Grilling. Keep meats cold until it’s time to grill. (Don’t invite bacterial growth by partially cooking at home.)

A meat thermometer is a must: Don’t leave home without it. Safe internal temperatures are 145° F for a roast, steaks, or chops; 160 for ground meat; and 165 for chicken.

Danger zone. The temperature range between 40 and 140° is called the “danger zone” because bacteria multiply rapidly.

After two hours in this range, bacteria may reach dangerous levels, rendering food unsafe to eat. ● SELECTED SOURCES “Food safety while hiking, camping and boating”; “Foodborne illness peaks in summer—What can you do to prevent it?” USDA Food Safety and Inspection Service, www.fsis. usda.gov

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Drink enough water. No matter your summer plans, be sure to bring enough water to keep thirst at bay, especially on warm days. A mountain stream may look pure, but even water-purification tablets don’t kill some parasites.

More summer food safety tips

Keep it clean. Know in advance if there is safe water for washing at your picnic site. If not, carry in enough for food preparation—and a supply of disposable washcloths, moist towelettes, and paper towels for cleaning hands and surfaces.

Avoid cross-contamination.

A major cause of food-borne illness happens when the bacteria on raw foods transfer to cooked foods. One way to prevent it is by never putting cooked food on a plate that has held raw food.

If in doubt, throw it out. Food needn’t have an off smell to be bad.

If it’s 90 degrees, and your foods have been out for an hour, carry the leftovers home with you to dispose of. (If the temperature is lower than 90, you may have up to two hours.)

Avoid dumping uneaten food off the side of a boat or burying or disposing of it off a trail or at a campsite.

Have a safe summer!

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BY CAMERON HENDRIX

men’s health Easy ways to prevent disease

Reducing stress, making time for regular physical activity, and eating a balanced diet heavy on plants and low on saturated fats are great ways to keep chronic disease at bay.

Manage stress For many of us with busy or complicated lives, stress is unavoidable. But over the long term, stress can lead to health problems. Chronic stress suppresses 22 J U N E

Some of the most common threats to men’s health and well-being are preventable. Research continues to pile up showing that a few basic tenets go a long way toward maintaining our health as we age.

the body’s immune, digestive, sleep, and reproductive systems, which can lead to irregular functioning. Stress also makes it hard to focus and can affect our mood and our relationships.

Being in control of an anxiety-​ producing situation can help lower stress. Those of us who have a lot on our plates at work or at home can organize our time and our schedules in advance.

Planning ahead for a stressful event, like a hard conversation with a boss or a spouse, can remove some of the anxiety. Where will the conversation take place? How will we approach it?

Which directions could it go, and how

will we respond? How can we end it early if we need time to think things through? Thinking of these things in advance will make us more prepared and less stressed.

In times of stress, it’s critical to get a good night’s sleep every night. Avoid long daytime naps and try to go to bed and wake up at about the same time every day.

Boost brain health Boston University researchers determined that “every additional hour of light-intensity physical activity was associated with higher brain volumes, even among individuals not meeting

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h

“Diet can have specific effects on our health and can also affect our well-being and physical independence as we get older.”

current physical activity guidelines.” Those guidelines call for 150 minutes per week of moderate to vigorous exercise. The recent study found that favorable effects on brain aging may begin at a lower threshold than 150 minutes per week. Physical activity is strongly linked to larger brain volume and healthy aging.

Another study supported the idea that diet plays a role in maintaining physical function—allowing us to maintain those minutes of exercise.

“Diet can have specific effects on our health and can also affect our well-being and physical independence as we get older,” said senior author Francine Grodstein, ScD, of Brigham and Women’s Hospital.

“Even if people can’t completely change their diet, there are some relatively simple dietary changes people can make . . . such as eating more vegetables and nuts.”

Fruit, whole grains, legumes, and foods rich in omega-3 fatty acids (salmon, sardines, and other fatty, coldwater fish as well as flax) are other great choices. The researchers also recommend lower intakes of sugar-sweetened beverages, red and processed meats, and sodium.

Love your heart “With heart and blood vessel disease being the number one killer of men, as well as a major cause of disability, it is critical that you take good care of your heart,” said Jacob Teitelbaum, MD, author of Real Cause, Real Cure.

Dr. Teitelbaum said coenzyme Q10 is a great supplement for heart health, especially for those taking a cholesterol-lowering medication.

These medications can deplete this important nutrient—putting your cardiovascular health at risk.

The mineral zinc serves as a mild heart protector. Zinc supplements in older adults lower heart disease markers (such as C-reactive protein).

The most important nutrient on Dr. Teitelbaum’s short list is magnesium. This mineral “increases the strength of your heart muscle and helps keep heart rhythms steady and smooth.”

Ease aching joints One of five American men reports joint pain (generally from osteoarthritis or rheumatoid arthritis), notes the Centers for Disease Control and Prevention. A go-to for relief is curcumin, which is an antioxidant and anti-inflammatory extracted from the spice turmeric. This herbal extract offers relief for aching joints without the risk of adverse effects seen with conventional medications. But it’s not just about masking discomfort. Research shows that curcumin can help rebuild joint tissue by replacing damaged cartilage with new, healthy cartilage.

All connective tissues in the body contain collagen. This protein plays an important role in healthy joints.

Supplementing with a form called collagen hydrolysate offers joint benefits, particularly for those with osteoarthritis. ●

SELECTED SOURCES “5 things you should know about stress,” National Institute of Mental Health, www.nimh.nih.gov • “10 ways to relieve stress & more,” Cleveland Clinic, https://my.clevelandclinic.org • “The alternative eating index and physical function impairment in men” by K.A. Hagan and F. Grodstein, Journal of Nutrition, Health & Aging, 3/20/19 • “Healthy diet helps older men maintain physical function,” Brigham and Women’s Hospital, 4/8/19 • “The impact of the Mediterranean diet on the cognitive functioning of healthy older adults” by D.G. Loughrey et al. Adv Nutr, 7/17 • “Substituting healthy plant proteins for red meat lowers risk for heart disease,” Harvard T.H. Chan School of Public Health, 4/9/19

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[ let’s get cooking ]

BY EVA MILOTTE

marinades and rubs

boost flavor on the grill

When it comes to cooking techniques, barbecuing is a favorite. To heighten taste, try marinating and rubbing with a combination of sweet and savory ingredients before food hits the flame. Here’s how.

Let It Marinate

Marinades tenderize meat through a mixture of herbs, spices, and acidic ingredients (vinegar, wine, citrus juice). The acidity from these specific items helps break down tough cuts of meat while keeping them tender.

To make a marinade, combine approximately one part acid (citrus juice or vinegar) to one part oil (olive oil is a popular and flavorful choice). Ground spices and chopped fresh herbs round out a marinade by offering both flavor and aroma.

Marinades benefit from the addition of certain optional ingredients as well.

Try yogurt, mustard, mayonnaise, pickle juice, Worcestershire sauce, or soy sauce to boost flavor and add a savory component.

Use approximately ½ cup of marinade per pound of protein. Thick and hearty cuts like chicken breast, pork chops, and steak can be marinated up to 24 hours. Thin cuts of meat and fish fillets benefit from a marinating time of just one hour.

Here’s the Rub When you’re looking for fast flavor and a textured exterior, try a rub. Different in preparation style than a marinade, rubs add extra zest to your favorite meat, fish, poultry, and vegetables.

A dry rub will not tenderize meat the way a marinade does. Instead they’re meant to season foods through a combination of dry ingredients.

In fact, the absence of liquid ingredients in a dry rub is a benefit. Since there’s no moisture, the exterior of rubbed items can develop a better sear on the grill.

Dried herbs, spices, and seasonings are the key components of a rub.

Ingredients may include garlic powder, paprika, chili powder, salt, black pepper, ground cumin, red chili flakes, ground coriander, mustard powder, ground 26 J U N E

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Seafood Rub From the TasteforLife test kitchen

5 min

prep time makes about 2 tbsp

cayenne pepper, and dried oregano. Brown sugar is sometimes added for a little sweetness and to help with caramelization.

The ratio of ingredients in a rub is based on personal preference. A good place to start is to measure out an even amount of each ingredient for a balance of flavors. Just be sure not to overdo it with ground cayenne pepper or red chili flakes, as the rub will be too spicy.

For the best-tasting rubs, add the freshest dried herbs and spices you can find. Most dried spices and herbs lose their flavor nine months after their bottles are opened.

Crush any whole spices, nuts, or seeds with a mortar and pestle before adding. This releases flavor and helps the rub become more uniform in texture, so it will be easier to apply.

Finally, don’t forget to add a little salt to your rub! Salt helps ingredients penetrate the food. It also balances out the flavor of the other ingredients in the rub.

Gently massage rubs into food. If you’re working with skin-on chicken, apply the rub underneath the skin. For skinless protein, consider 10 min lightly scoring the surface to help the rub penetrate more easily. prep time Rubs are best applied at least an hour before grilling. For +4 hrs or more safety, keep rubbed food in the fridge beforehand. marinate time If you wish to add a glaze, try brushing your favorite barbecue makes about sauce or a mixture of soy sauce and a liquid sweetener like ma1¼ cup ple syrup or honey over grilled items during the last few minutes of grilling. This adds an extra layer of flavor over the rub.

Make rubs in bulk, so you’ll always have your favorite on hand. Rubs keep up to six months when stored in tightly closed containers. ● SELECTED SOURCES “Fact: dry rubs are better . . .” by Alex Delany, www.BonAppetit.com, 8/16/08 • “Marinade vs. dry rub: what’s the difference?” by Delia Mooney, www.TastingTable.com, 7/10/17 • “Rubs: info and tips,” www.bhg.com, Better Homes & Gardens, 2019

1 tsp chili powder

1 tsp garlic powder

1 tsp salt

K tsp ground coriander

K tsp ground celery seed

K tsp black pepper

1. Whisk all ingredients together in a small bowl.

2. Rub mixture onto fish fillets or shellfish.

3. Grill or broil as desired.

Citrus Marinade From the TasteforLife test kitchen

1 large lemon, zested and juiced

1 large lime, zested and juiced

N c orange juice

L c extra-virgin olive oil

1 tsp ground cumin

1 tsp dried oregano

1 tsp salt

1. Whisk lemon zest and juice, lime zest and juice, orange juice, oil, cumin, oregano, and salt together in a large bowl.

2. Add chicken pieces and marinate for at least 4 hours and up to overnight, refrigerated.

3. Grill or broil as desired.

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[ in focus ]

BY VICTORIA DOLBY TOEWS, MPH

boost your brain power a healthy diet is the key to staying sharp

During the aging process, it’s normal for the brain to work less nimbly than in years past. Memory’s decline starts as early as the 20s, although it’s subtle enough that most people won’t notice losing mental ground until after age 60.

People of all ages want to keep their minds sharp— from middle-aged people who may have noticed the first inklings of age-related cognitive decline to older adults concerned with the potential for serious agerelated memory problems. Fortunately, memory experts have found many ways to retain brainpower.

Nourish your body and mind Adopting a Mediterranean diet—the cuisine typical of the countries bordering the Mediterranean Sea—may be the most powerful dietary route for preserving gray matter. When nearly 2,000 older individuals and their diets were tracked for many years, the benefits of a Mediterranean diet became clear. As a person’s score (representing how closely they followed a Mediterranean diet) went up, their chances of later experiencing cognitive problems such as dementia went down by 10 percent. The Mediterranean diet also showed a clear benefit in terms of memory, language use, and overall thinking ability.

A variation of the Mediterranean diet, called the MIND diet, combines Mediterranean-style eating with the DASH diet (which aims to reduce blood pressure).

When people eating foods from this diet were tracked for more than 14 years, clear benefits were documented for retaining verbal memory skills. ● SELECTED SOURCES “Association of long-term adherence to the MIND diet with cognitive function and cognitive decline in American women” by A.M. Berendsen et al., The Journal of Nutrition, Health and Aging, 2018 • “Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment” by R.K. McNamara et al., Neurobiology of Aging, 4/18 • “A high omega-3 fatty acid multinutrient supplement benefits cognition and mobility in older women: A randomized, double-blind, placebo-controlled pilot study” by S.C. Strike et al., Journal of Gerontology: Medical Sciences, 2/16 • “The impact of the Mediterranean diet on the cognitive functioning of healthy older adults: A systematic review and meta-analysis” by D.G. Loughrey et al., Advances in Nutrition, 7/17 • “Mediterranean diet and cognitive health: Initial results from the Hellenic Longitudinal Investigation of Ageing and Diet” by C.A. Anastasiou et al. PLOS One, 8/17

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DROP PAGE

Feed your brain The omega-3 fatty acids in fish account for some of the brainy benefit in the Mediterranean diet.

For the greatest benefit, select fatty fish such as salmon, trout, tuna, sardines, and halibut a few times a week. These fish are the richest in a brain-boosting omega-3 fatty acid called DHA. Dietary supplements of omega-3 fatty acids offer a great alternative for those who don’t regularly eat fish.

MIND your diet The MIND eating plan helps prevent dementia later in life and keeps the mind sharp. It combines the Mediterranean diet with the DASH diet.

Eat more

Eat less

• Fish

• Butter and margarine

• Green, leafy vegetables

• Cheese

• All other vegetables

• Red meat

• Berries

• Pastries and sweets

• Nuts

Another tasty way to keep your brain humming along? Blueberries. Powerful antioxidants called anthocyanins in blueberries account for this benefit. Current thinking holds that the anthocyanins boost brain cell connections and communication, as well as the regeneration of brain cells. When older adults with cognitive complaints take either a daily pill of fish oil or anthocyanins, something remarkable happens: Thinking gets clearer.

All in all, there are a wide variety of potential brain boosters that can provide modest benefits when it comes to memory and cognition.

Thinking a little more clearly has never been easier.

• Fried food

• Olive oil • Whole grains • Beans • Poultry • Wine

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

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5/7/20 2:58 PM

[ diy ]

BY KELLI ANN WILSON

make your own

first aid kit with help from Mother Nature

Summer arrives this month, and that means many of us will be spending more time outside. Outdoor adventures are fun, but they also increase the likelihood of cuts, bruises, and bug bites. Consider using these herbal remedies to create a first aid kit.

Pain relief Arnica cream works great for aches and bruises. Don’t use on broken skin.

Comfrey cream works much like arnica for treating bumps and bruises.

It’s especially helpful for sports-related injuries like jammed fingers and toes.

Peppermint essential oil can ease headaches and muscle pain when used topically—always dilute in a carrier oil first.

Cuts, scrapes, burns, and rashes Aloe vera gel is an all-purpose healing agent. It can soothe and repair a range of skin ailments including blisters, burns, insect bites and stings, rashes, and sunburn.

Calendula promotes cell repair and can be used topically as a cream, ointment, or salve to treat burns, sores, and rashes. Calendula is also gentle enough for use on infants and children.

Witch hazel can be applied topically to disinfect cuts and scrapes.

Digestive issues Ginger is known for its ability to calm nausea. It also helps to relieve bloating and gas pain. Fresh ginger works best, but for a first aid kit it might be better to have tea or strong real ginger candy on hand.

Peppermint tea heals the entire digestive system, offering relief from diarrhea, bloating, gas, indigestion, and nausea. Real peppermint candy or gum may be more portable. ● SELECTED SOURCES The Backyard Herbal Apothecary by Devon Young ($21.99, Page Street, 2019) • Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) • “On-the-go herbal first-aid kit for camping, hiking, or anywhere” by Christina Anthis, www.HerbalAcademy.com • Rosemary Gladstar’s Medicinal Herbs by Rosemary Gladstar ($14.95, Storey, 2012)

30 J U N E

Build a basic kit In addition to herbs, here are other items to put in your kit: ✚ Latex-free gloves ✚ Saline wound wash ✚ Bandages in a variety of sizes ✚ Nonstick, sterile gauze rolls and pads, and adhesive tape to secure them ✚ Tweezers and scissors ✚ Instant cold packs ✚ Thermometer

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SELECT VARIETIES JUNE 2020

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5/7/20 11:08 AM

Happy, healthy cows make better milk.

ŠCROPP Cooperative | 20-11004

Ultra Milk 56oz.

$4.99

Cottage Cheese 16oz.

$3.99

Shredded Cheese 6oz.

$3.99

Sale good through June 30, 2020

At Organic Valley, kindness plus fresh grass and plenty of time outside equals happy and healthy cows. That makes for rich, creamy organic milk you and your family will love.

OV.coop

LundsandByerlys.com/nourish

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5/6/20 11:48 AM