Lunds & Byerly's June 21

Recipe on page 17

Quick and easy stir-fries Manage blood pressure

COMPLIMENTARY

JUNE 2021

SM_0621_317_01.indd 1

Edition of Taste for Life ®

Healthy vision

4/30/21 2:52 PM

[ healthy pick ] Bananas

bananas

Bananas are the fruit of a tropical flowering plant. The most common type of banana eaten in the US is the Cavendish, which has a mild and slightly sweet flavor. Other types of bananas that you might see in the supermarket include plantain, red banana, and lady finger.

Bananas are a great source of potassium, a mineral and electrolyte that supports cardiovascular health.

Potassium helps keep the heart beating, and it helps the body to flush excess sodium. Bananas also support a healthy gut. Unripe bananas contain a type of starch that provides food for the good bacteria that live in your digestive tract. Some research suggests that bananas may help in the treatment of digestive diseases and disorders including colitis and Crohn’s.

At the store, choose bananas with green or clear yellow peels free of bruises. You’ll know a banana is fully ripe when its peel is golden yellow with a few 2 J U N E

brown spots. Bananas should be stored at room temperature until they are ripe, and then they can be stored in a refrigerator—the peels will darken in the fridge, but the fruit inside will be perfectly fine to eat for up to a week.

Bananas aren’t just for dessert! They can sweeten and thicken salsas, sauces, soups, and stews. They can also be used as a substitute for oil, egg, or sugar in some baked goods. ● SELECTED SOURCES “Bananas,” The Nutrition Source, ww.hsph.harvard.edu, 2021 • Wellness Foods A to Z by Sheldon Margen, MD, and the Editors of the UC Berkeley Wellness Letter ($39.95, Rebus, 2002)

2021

SM_0621_324_02.indd 2

5/4/21 10:08 AM

[ june contents ]

22 © JONATHAN LOVEKIN 2021

14 28

healthy living

recipes you’ll love

18 quick tips

5 market gourmet

Easy ways to eat more veggies.

20 in focus Too much screen time? Give your eyes some TLC.

22 manage blood pressure

Swiss Chard Frittata.

12 get your grill on Cook up the taste of the season with BBQ food.

26 let’s get cooking Get out your wok—it’s time to make stir fries!

Lifestyle changes can make a difference.

28 healthy family Keep your pets healthy this summer.

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

J U N E 2 0 2 1 3

SM_0621_324_03.indd 3

4/26/21 1:21 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

• GOURMET BURGERS WITH GRILLED VEGGIES • GRILLED PEACHES N’ QUINOA BALL JAR BREAKFAST

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Suckerpunch Pickles & Bloody Mary Mix Suckerpunch Bloody Mary Mix is handcrafted, featuring Suckerpunch Gourmet Spicy Garlic Original Pickles blended with tomatoes and other natural ingredients. Kick it up a notch with Suckerpunch Spicy Bloody Mary Mix containing ghost chili pepper. Pair with vodka for the ultimate Bloody Mary cocktail.

Suckerpunch Pickles are handcrafted pickles featuring a blend of 15 spices, garlic and other natural ingredients. Using a smaller cucumber with fewer seeds and a thinner skin, yields extra crisp, farm-fresh tasting pickles.

All goodness, no garbage — no gluten ingredients, no high fructose corn syrup, no preservatives, no additives, no MSG. Vegan.

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

Grilling the Perfect Burger

Written by Ken Grogg, FoodE Expert, Lunds & Byerlys White Bear Lake

Whether you are an avid griller or a new chef in town, be sure to check out this delicious article filled with tips and tricks to get that perfectly grilled burger. Chef Ken Grogg provides culinary expertise for your upcoming grilling adventures.

Staff Pick!

Made from scratch hot sauce using old family recipes. Yellowbird uses only the freshest, juiciest fruits and vegetables to create real flavors with a heavy heatwave. Their flavors are designed to live wildly with you, not hurt you, and to enhance whatever you are spicin’ up.

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

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); ©2021 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

YELLOWBIRD Hot Sauce

$3.99

Save $2.00 / 9.8 oz.

SELECT VARIETIES

4 J U N E

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

2021

SM_0621_317_04.indd 4

4/30/21 11:46 AM

[ market gourmet ]

Swiss Chard Frittata

Recipe

From the Taste for Life test kitchen

1K Tbsp olive oil

45 min

1 bunch Swiss chard, about 1 lb, stems sliced thin, leaves sliced into ribbons 3 cloves garlic, minced

prep time serves 6

8 large eggs Salt and freshly ground black pepper

6 grape tomatoes, sliced in half lengthwise

K c crumbled feta cheese

1. Preheat oven to 400°.

2. Heat oil in a large nonstick skillet over medium heat. Add Swiss chard stems. Sauté for 9 to 10 minutes, until stems are tender. Add Swiss chard leaves and garlic. Cook until leaves are tender, 2 to 3 minutes.

3. Whisk eggs in a large bowl. Season with salt and pepper.

4. Pour egg mixture into skillet over Swiss chard.

Cook over medium heat until eggs are just set around the edges, about 5 minutes. Scatter tomato halves and crumbled feta evenly over top of frittata.

5. Transfer skillet to oven and cook until eggs are set, about 15 minutes.

Per serving: 246 Calories, 16 g Protein, 7 g Carbohydrates, 2 g Fiber, 18 g Total fat (6 g sat), 577 mg Sodium, HHHHH Vitamin A, B2 (riboflavin), K, HHHH Vitamin B12, C, Phosphorus, HHH Vitamin B6, HH Vitamin E, Calcium, Iron, Magnesium, H Vitamin B1 (thiamine), D, Folate, Potassium, Zinc

J U N E 2 0 2 1 5

SM_0621_324_05.indd 5

4/20/21 11:38 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

powering the brain “Research shows that the best brain foods are the same ones that protect your heart and blood vessels,” write experts from Harvard Medical School.

They identified these foods as particularly rich in brain-powering nutrients: n Green, leafy vegetables such as kale, spinach, and broccoli. n Fatty fish such as salmon, cod, and canned light tuna. n Strawberries and blueberries. n Tea and coffee. n Walnuts.

SOURCE “Foods linked to better brainpower,” Harvard Medical School HEALTHbeat, 2021

almond perks

Concerns persist that eating almonds may contribute to weight gain, even though almonds and other nuts are excellent sources of protein, vitamins, and minerals. But a new study added heft to the notion that “a calorie labeled may not be a calorie absorbed.”

University of Toronto researchers found that after digestion, about 20 percent of calories derived largely from fat in almonds remain unabsorbed.

SOURCE “Is a calorie a calorie? Not always, when it comes to almonds,” University of Toronto, 4/14/21

Did you know?

Women who ate a handful of nuts a couple of times a week tended to have healthier hearts and a lower risk of death during a two-decade study, compared to participants who didn’t eat nuts. About a quarter cup of nuts twice a week made the difference. Improved cholesterol and blood-sugar levels were among the benefits.

SOURCE “Why nuts may be good for your heart,” Harvard Heart Letter, 4/12/21

6 J U N E

2021

SM_0621_324_06_07_08_305_09.indd 6

4/29/21 11:38 AM

healthful childhood habits may curb anxiety Eating a healthy diet and getting plenty of exercise in childhood may set you up to be a less-anxious adult.

A new study also found that the combo of healthy habits tends to produce more muscle in adulthood and increased brain mass.

“Any time you go to the doctor with concerns about your weight, almost without fail, they recommend you exercise and eat less,” said researcher Marcell Cadney.

“That’s why it’s surprising most studies only look at diet or exercise separately. In this study, we wanted to include both.”

The findings may have even greater relevance due to consequences of the COVID-19 pandemic, since “particularly in the early months, kids got very little exercise,” Cadney said. “For many without access to a park or a backyard, school was their only source of physical activity. It is important we find solutions for these kids, possibly including extra attention as they grow into adults.”

SOURCE “Childhood diet and exercise creates healthier, less anxious adults,” University of California, Riverside, 4/9/21

J U N E 2 0 2 1 7

SM_0621_324_06_07_08_305_09.indd 7

4/29/21 11:38 AM

A2

Illy

$3.99

$10.99

Milk

Coffee

Save $1.00 59 oz.

SELECT VARIETIES

The Greek Gods

Greek Yogurt­

$3.99

Save $1.00 24 oz.

SELECT VARIETIES

Wholesome

Allulose & Natural Zero

$6.99

Save $1.00 / 12 oz.

SELECT VARIETIES

Organic Stevia

$7.99 Save $1.00 6 oz.

SM_0621_317_08_09.indd 8

Cottage Cheese

3 /$4.00

Save $1.07 on 3 / 5 – 5.3 oz.

SELECT VARIETIES

2 /$6.00

Save 98¢ on 2 / 16 oz.

SELECT VARIETIES

Lifeway Kefirs

2 /$3.00

Save 58¢ on 2 / 8 oz.

SELECT VARIETIES

$3.99

Save up to $2.60 / 32 oz.

SELECT VARIETIES

RXBAR

3 /$8.00

2 /$4.00

Save $3.97 on 3 16 oz.

SELECT VARIETIES

2021

Good Culture

GT’S

Kombucha

8 J U N E

Save $4.00 8.8 oz.

SELECT VARIETIES

Protein Bars

Save 98¢ on 2 1.83 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2021

4/30/21 11:47 AM

Daiya Deluxe Cheezy Mac Dinners & Cheese 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.

$3.99

Save $1.00 10.6 oz.

SELECT VARIETIES

2 /$7.00

Save $2.98 on 2 7.1 – 7.8 oz.

SELECT VARIETIES

Lightlife Meat Alternatives A variety of all-veggie meat alternatives that are delicious and good for you too!

2 /$7.00

Save up to $3.38 on 2 5 – 14 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2021

SM_0621_317_08_09.indd 9

J U N E 2 0 2 1 9

4/30/21 11:47 AM

Annie Chun’s

Little Italy

2 /$6.00

$6.99

Bowls

Pasta Sauce Save $1.60 24 oz.

SELECT VARIETIES

Save up to $2.98 on 2 5.3 – 8.7 oz.

SELECT VARIETIES

Eden Foods

Lundberg

2 /$5.00 Save up to $1.38 on 2

2 /$5.00

Beans

15 oz.

SELECT VARIETIES

Toasted Sesame Oil

$5.99 Save $3.00 / 5 oz.

Risotto

Save $2.78 on 2 5.5 – 8 oz.

SELECT VARIETIES

2 /$6.00

Save $1.00 on 2 / 8.5 oz.

Epic

$5.99

2 /$4.00

Meat Bars

Save $1.98 on 2 1.3 – 1.5 oz.

SELECT VARIETIES

Save $1.00 8 oz.

SELECT VARIETIES

Uncle Matt’s Lemonade

$3.99

Save $1.00 52 oz.

SELECT VARIETIES

2021

SM_0621_317_10_11.indd 10

$4.99

Save $1.80 / 2 lbs.

SELECT VARIETIES

Impossible

Burger Patties

10 J U N E

Rice

Brown Rice Cakes

Larabar

Food Bars

5/$5.00

Save $3.45 on 5 / 1.6 – 1.7 oz.

SELECT VARIETIES

Protein Bars

2 /$4.00

Save 98¢ on 2 / 1.84 oz.

SELECT VARIETIES SALE GOOD THROUGH JUNE 30, 2021

4/30/21 11:48 AM

Santa Cruz Organic 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.

Lemonade, Limeade & Agua Fresca Juices

Chocolate Syrup, Pure Lemon & Lime Juices

Save up to $2.58 on 2 / 32 oz.

SELECT VARIETIES

Save up to $2.30 / 15.5 – 16 oz.

SELECT VARIETIES

2 /$5.00

$3.99

Fruit Spreads

Peanut ­Butter

2 /$6.00

$4.99

Save $3.98 on 2 / 9.5 oz.

SELECT VARIETIES

Save up to $1.70 / 16 oz.

SELECT VARIETIES

Juices

2 /$7.00

Save $1.78 on 2 / 32 oz.

SELECT VARIETIES

Annie’s Naturals Condiments Annie’s condiments are sure to please barbeque lovers everywhere. Full-bodied flavors that are rich, robust and miles ahead of conventional condiments in taste and texture!

BBQ Sauces, ­Ketchup, ­Mustards, ­Organic ­Dressings

2 /$7.00

Save up to $2.78 on 2 8 – 24 oz.

SELECT VARIETIES

Dressings

2 /$6.00

Save $2.78 on 2 / 8 oz.

SELECT VARIETIES SALE GOOD THROUGH JUNE 30, 2021

SM_0621_317_10_11.indd 11

J U N E 2 0 2 1 11

4/30/21 11:48 AM

BY LISA FABIAN

Honey-Butter Fish

get your

From Rodney Scott’s World of BBQ by Rodney Scott and Lolis Eric Elie ($29.99, Clarkson Potter, 2021)

sizzling food over the fire Grilling season is here. Kissed by smoke and fire, barbecued food becomes intensely flavored. And cooking outdoors only adds to the thrill. No worries if you don’t have access to a traditional grill. One of these recipes uses a ridged grill pan set over the stove.

6 (6 oz) skinless fish fillets, such as trout, catfish, red snapper, or branzino

2 Tbsp your favorite spice rub

6 Tbsp Honey Butter (recipe follows), divided

1. Heat grill to between 225° and 250°.

2. Season fillets with rub. Cut pieces of aluminum foil big enough to fit each fillet lengthwise. Fold foil into a sling, so that it will eventually nestle fish and keep melted butter from running into grill coals.

3. Place empty foil slings on grill (just

45 min prep time serves 6

the foil; you will add the fish in a minute). Add K tablespoon of honey butter to each piece of foil. As butter starts to melt, nestle each fillet on a piece of foil. Leave foil open to allow maximum smoke flavor to get to fish.

4. Close grill and cook until fish loses its translucent appearance and flakes easily when a fork is gently inserted, 30 to 35 minutes. Serve hot, with additional honey butter on the side.

Kitchen Note: Most of the time fish is grilled or sautéed quickly over high heat. But if you cook fish on a hot barbecue grill, it doesn’t have a chance to pick up all of the smoke flavor. This recipe takes advantage of the smoke and plays with the yin and yang of the rib rub and the sweet honey butter.

Per serving: 266 Calories, 35 g Protein, 7 g Carbohydrates, 0 g Fiber, 10 g Total fat (5 g sat), 305 mg Sodium, HHHHH Vitamin B6, B12, D, HHHH Phosphorus, H Vitamin A, E, Magnesium, Potassium

Honey Butter © 2021 BY JERRELLE GUY

5 min

12 J U N E

prep time

makes ¾ cup

From Rodney Scott’s World of BBQ by Rodney Scott and Lolis Eric Elie ($29.99, Clarkson Potter, 2021)

1 stick (4 oz) unsalted butter, room temperature

N c honey

1. In a medium bowl, beat butter and honey together with a whisk or electric hand mixer until well combined.

2021

SM_0621_324_12_13_14_15.indd 12

4/20/21 9:39 AM

Grilled Corn with 3 Butters From Foolproof BBQ by Genevieve Taylor ($19.99, Quadrille, 2021)

4 large corn on the cob (ideally in their husks)

7 Tbsp unsalted butter, softened

30 min prep time

+ 60 min freeze and soak times

serves 4

Sea salt and freshly ground black pepper For the Garlic Butter

1 garlic clove, crushed

2 Tbsp chopped mixed fresh herbs (such as chives, parsley, basil, tarragon)

For the Harissa Butter

1 Tbsp harissa

1 Tbsp chopped cilantro

For the Parmesan Butter

N oz freshly grated Parmesan

1 Tbsp capers, chopped

1. If your corn is still in its husks, put them in a sink filled with cold water, soak for 30 minutes, and then drain. Dampening the husks will create steam as they cook. If your corn is out of its husks, run each one briefly under cold water and then wrap each cob in 2 layers of foil.

2. Put softened butter in a small bowl.

Use a fork to mash through your chosen flavorings (for either garlic butter, harissa butter, or Parmesan butter). Season with salt and pepper. Scoop onto a sheet of baking parchment and roll up into a neat log, twisting ends in opposite directions to tighten roll. Put in freezer for 20 to 30 minutes to firm up.

3. Fire up the barbecue ready for direct 4. Put corn, either in husks or in foil wrappers, directly over fire, lower lid and grill for 15 to 20 minutes, using tongs to turn from time to time. For corn in their husks, the husks will be blackened and charred when they’re ready. For foil-wrapped corn, you will need to unwrap one to test if it’s tender.

5. Serve corn hot, with slices of butter to melt over as you eat.

© JASON INGRAM

grilling.

Kitchen Note: Grilled corn is a winner, and adding one of these butters will elevate it to the next level. The butters freeze well, so make extra and save for another day.

Per serving (with Parmesan Butter option): 273 Calories, 4 g Protein, 19 g Carbohydrates, 2 g Fiber, 22 g Total fat (13 g sat), 305 mg Sodium, HH Vitamin A, H Vitamin B1 (thiamine), B3 (niacin), Folate, Magnesium, Phosphorus

J U N E 2 0 2 1 13

SM_0621_324_12_13_14_15.indd 13

4/30/21 11:38 AM

continued from page 13

Zucchini, Ricotta, Pine Nuts From Greenfeast: Spring, Summer by Nigel Slater ($26, Ten Speed Press, 2021)

14 oz zucchini

1. Using a vegetable peeler, cut zucchini into long, wide ribbons, running peeler down their length.

Olive oil

2. Put zucchini into a wide mixing bowl with N cup of the oil and a grinding of sea salt and black pepper. Lightly

Sea salt and black pepper

2 Tbsp pine nuts

K c basil leaves

1 Tbsp lemon juice

9 oz ricotta

toast pine nuts in a dry, shallow pan till pale gold. Warm a ridged grill pan, and then add zucchini ribbons. Let them cook until they are golden and lightly blistered on both sides.

3. Pour a couple of tablespoons of oil into a bowl. Shred basil leaves and add them. Tip in toasted pine nuts, add lemon juice, and mix together.

4. After grilling zucchini, tip them into basil and lemon dressing. Toss gently to coat.

5. Place a mound of ricotta on each plate, and then add zucchini ribbons. Spoon basil dressing over top and serve.

Per serving: 635 Calories, 18 g Protein, 15 g Carbohydrates, 3 g Fiber, 17 g Total fat (7 g sat), 724 mg Sodium, HHHHH Phosphorus, HHHH Vitamin C, HHH Vitamin B2 (riboflavin), K, Calcium, HH Vitamin B6, Zinc, H Vitamin A, B1 (thiamine), B12, Folate, Iron, Magnesium, Potassium

30 min prep time serves 2

© JONATHAN LOVEKIN 2021

14 J U N E

2021

SM_0621_324_12_13_14_15.indd 14

4/20/21 9:40 AM

Two-Step Satay with Peanut Sauce

25 min prep time

From The DIRTY, LAZY, KETO No Time to Cook Cookbook by Stephanie Laska, MEd, and William Laska ($19.99, Adams Media, 2021)

serves 4

Two-Step Satay

1. Preheat outdoor grill over medium heat.

2 (4.8 oz) chicken breasts, cut in strips no thicker than K-inch-thick

6 oz unsweetened canned full-fat coconut milk

2. In a large resealable bag, place chicken and remaining Two-Step Satay ingredients except for sesame seeds. Squeeze out any air and seal bag.

1 Tbsp soy sauce

to marinate while making peanut sauce.

1 tsp minced garlic

K tsp ground cumin

4. In a medium bowl, whisk together all peanut sauce ingredients until mixed and sweetener is dissolved. If peanut butter is stiff, microwave covered sauce 10–20 seconds until peanut butter softens. Whisk again. Evenly divide sauce among 4 small bowls.

K tsp ground ginger

K tsp sesame seeds

Peanut Sauce

L c no-sugar-added creamy peanut butter

1K Tbsp water

3. Knead bag to fully coat every chicken strip with seasonings. Put in the refrigerator

5. Divide chicken evenly into 8 portions. Thread chicken pieces onto 8 skewers.

Cook all skewers on the grill simultaneously 13–15 minutes, turning occasionally until golden.

6. Serve 2 skewers per plate. Sprinkle with sesame seeds and include a bowl of

1 Tbsp soy sauce

K Tbsp lime juice

peanut sauce for dipping.

1 tsp white vinegar

1 tsp ground ginger

Kitchen Note: If using wooden skewers, soak them in water just prior to use to prevent skewers from burning on the grill.

1 medium clove garlic, peeled and minced

4 (1 gram) packets 0g net carbs sweetener

Per serving: 310 Calories, 22 g Protein, 9 g Carbohydrates, 1 g Fiber, 22 g Total fat (11 g sat), 484 mg Sodium, HHHHH Vitamin B3 (niacin), B6, HHHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), E, Iron, Potassium, Zinc

J U N E 2 0 2 1 15

SM_0621_324_12_13_14_15.indd 15

4/20/21 9:40 AM

HOW TO GRILL THE PERFECT HAMBURGER

Grilling season is upon us, which means it’s time to pull out the grill and get to work on creating the perfect hamburger.

While there are endless variations of great burgers, we turned to Ken Grogg, FoodE Expert at Lunds & Byerlys White Bear Lake, for help. Ken’s impressive culinary background includes a degree from the L’Hotel Sofitel School of French Culinary school and serving as executive chef at the Minnesota Governor’s Residence for 12 years. Here are Ken’s tips for grilling the perfect burger.

The first step in grilling a perfect hamburger is selecting the right beef. The perfect melt-in-your-mouth hamburger could easily start with a Wagyu ground beef patty. Wagyu ground beef has a meat to fat ratio of 75-25. Fat is where the flavor and texture come from. The next best meat to fat ratio is 80-20, although 85-15 provides very similar results. 90-10 ground beef is just fine, albeit a bit less juicy and flavorful.

If grinding your own beef, lean cuts of round and sirloin should be combined with equal amounts of chuck to provide the necessary fat that leads to the juiciest hamburgers.

Buying raw ground beef patties is a convenient way to save time and effort. In that case, choose unseasoned patties as they will be less likely to have been over worked which can result in tougher hamburgers.

Season the raw ground beef with nothing more than kosher salt. Additional flavor enhancements can come from whatever toppings and

16 J U N E

condiments you prefer as well as the type of bun you choose.

Especially when grilling, the rich beefiness of the hamburger should be the star of the show.

Whether using a gas or charcoal grill or even a campfire grate for that matter, it should be heated to medium-high heat.

A good rule of thumb is that the grill is ready for the burgers when you can hold your hand over the grill for just 3-4 seconds.

At this point, use tongs and a paper towel to coat the grates of the grill with avocado oil. Pure avocado oil has a very high smoke point (about 500°F), which makes it great for grilling.

When preparing the burgers, form the ground beef into 6-ounce patties that are a bit larger in diameter than the bun it will go on as the burger will shrink when it cooks. Place the patties on the grill for about 4-5 minutes. After that time they should easily release from the grates. Use a metal spatula to flip the hamburgers and cook the other side for 4-5 more minutes.

Don’t press down on the patties as they cook; you want them to retain their juices. And only flip the burgers once. If desired, top with cheese and grill the buns during the last minute of cooking, with the lid of the grill closed. It’s recommended that ground beef be cooked to 155°F. The final step of grilling the perfect hamburger includes the toppings you choose.

You can keep it simple or pile it high with grilled veggies, cheese, lettuce, tomato, onion and aioli.

See our Gourmet Grilled Burgers recipe on page 17.

2021

SM_0621_317_16_17.indd 16

5/3/21 2:27 PM

COVER RECIPE Gourmet Burgers with Grilled Veggies

INGREDIENTS: 1 cup olive oil mayonnaise 2 Tbsps Dijon mustard 1 clove garlic, minced 2 tsps lemon juice, freshly squeezed 1 pound organic or grass fed all-natural ground beef fine sea salt, to taste ground black pepper, to taste amount: 4 each organic Lion’s Mane mushrooms, sliced thick 4 (or Portabella Mushrooms, whole) servings TO PREPARE: Heat the grill to medium-high and lightly oil the grate with avocado oil.

Prepare the aioli by blending mayonnaise, Dijon mustard, garlic and lemon juice in a bowl, cover with plastic and hold in the refrigerator.

Form the hamburger into equal sized patties, slightly larger than the onion bun it will be served on, as it will shrink as it cooks. Season with sea salt and pepper, about K teaspoon of each. Coat the mushrooms with avocado oil and season with salt and pepper.

Place burgers, peppers, onion slices, and mushrooms on the grill. Let the burgers cook for 4-5 minutes. As the vegetables cook and begin to char, move them to cooler spots on the grill. After the allotted time, the burgers should easily release from the grates. Use a metal spatula to flip the hamburgers and cook the other side for 4-5 more minutes.

2 Tbsps avocado oil 1 e ach red bell pepper, cut in half, stem and white ribs removed 1 each Vidalia onions, sliced thick 4 each onion bun, sliced 4 ounces Gruyere, sliced or shredded 2 ounces Greensted Zesty Mix Micro Greens 1 each heirloom tomato, sliced thick

Don’t press down on the patties as they cook so that they retain all their juices, and only flip them once. It’s recommended that ground beef be cooked to a minimum of 155°F. During the last minute of cooking, place the buns, cut side down, on the grill and place the gruyere on top of the burgers and close the lid to help the cheese melt evenly.

Remove the buns from the grill along with the vegetables. Chop the vegetables all together into medium size dice. Spread 1 tablespoon of the aioli on the grilled sides of the buns. Place 2 tablespoons of the vegetable blend on the bottom bun then place the burger on top. Add sliced heirloom tomatoes on the burgers along with a generous amount of the micro greens. Cover with the top bun and enjoy!

Grilled Peaches n’ Quinoa Ball Jar Breakfast Make ahead for quick, easy, on-the-go nourishment to support your busy morning routine.

We recommend making these on a Sunday to have for the coming week.

INGREDIENTS: 4 peaches, fresh or frozen, halved and pits removed 2 tsps L&B Pure Maple Syrup 1 tsp chia seeds

1 cup L&B Organic Quinoa, cooked 1 cup Greek yogurt, honey K cup roasted sunflower seeds, unsalted K pint raspberries or blueberries 4 8-ounce wide mouth Ball canning jars

TO PREPARE: Preheat grill or grill pan to medium high.

If using frozen peaches, thaw before grilling. Brush peaches with maple syrup. Place peach halves on the grill cut side down for 4-5 minutes. Flip and grill another 4-5 minutes, or until caramelized and juicy. Remove from grill and chill in refrigerator. (Can also be broiled on baking sheet, just watch them so they don’t burn.)

Once peaches are cool, slice each half into sixths and toss with chia seeds.

amount:

4 servings

Place 2 tablespoons of quinoa in bottom of each of the four jars. Top with about an eighth of the peaches, two tablespoons of yogurt, 1 tablespoon sunflower seeds and 2 tablespoons berries. Repeat.

Garnish with a few raspberries and chia seeds. Good for 4 days in refrigerator.

Optional: Include a mint leaf as a garnish.

J U N E 2 0 2 1 17

SM_0621_317_16_17.indd 17

4/30/21 1:32 PM

[ quick tips ]

BY TASTE FOR LIFE STAFF

mom was right reasons to eat more vegetables

Looking for ways to increase your lifespan? One of the best things to do is eat at least three servings of vegetables a day—about 2½ to 3 cups—according to the Academy of Nutrition and Dietetics. Harvard researchers found that people who live the longest typically eat five servings of fruits and vegetables a day.

Eating fewer than three servings of vegetables daily puts you at a greater risk for developing serious diseases, including cardiovascular disease, age-related macular degeneration, and some types of cancer. Eating more fiber-rich veggies helps keep your appetite in check, keeps you regular, and may even promote weight loss.

How to wedge more veg into your day We all know salads are a great way to eat vegetables.

Consider these other ideas.

Experiment with veggie “noodles” made from zucchini, cucumbers, and carrots. You can use a julienne peeler, mandoline slicer, spiralizer, or even a humble vegetable peeler to make the noodles. You can usually find different types of veggie noodles in the freezer section at the grocery store. Put the ribbons into boiling water for one minute before serving. If you don’t want to give up regular pasta, add veggie ribbons to your dish to liven things up.

Vegetables can be added to tomato sauce.

Try adding chopped or puréed zucchini, carrot, spinach, yellow squash, celery, or bell pepper into your sauce for a fresh, sweet taste.

Blend a loosely packed cup of spinach into a morning smoothie.

This simple step provides more than a full day’s recommended amount of vitamin K and half of your daily needs for vitamin A.

18 J U N E

2021

SM_0621_324_18_19.indd 18

5/4/21 10:10 AM

START WITH THE PERFECT BREAKFAST

ENJOY $1 OFF YOUR NEXT PURCHASE ANY FLAVOR BIRCH BENDERS PANCAKE & WAFFLE MIX (10-16OZ) COUPON EXPIRES 06/30/2021 0856017003-010080

MANUFACTURERS COUPON Mfr. Coupon/Expires 06/30/21. This coupon is to be used only on the purchase of specified Birch Benders products. Restricted by law if altered, reproduced, transferred, sold or auctioned. Not to be combined with any other offer. Retailer: Coupon not to be double. Value: 1/100c/. Reimbursement: Face value of this coupon plus 8¢ which signifies your compliance with our coupon redemption policy. Send properly redeemed coupons to : Birch Benders Micro-Pancakery, P.O. Box 407, MPS Dept. No 991, Cinnaminson, NJ 08077

SM_0621_BirchBenders.indd 1

4/30/21 9:45 AM

[ in focus ]

BY VICTORIA DOLBY TOEWS, MPH

healthy vision

fight the damage caused by excess screen time Between work-from-home, Netflix, and doom scrolling, the amount of time the average person spends viewing screens has skyrocketed. In fact, digital interaction is up 60 percent since the COVID-19 pandemic began. All this screen time doesn’t come without vision consequences for some people.

A condition called dry eyes serves as a growing concern, especially over the past year with stay-at-home orders and the ongoing pandemic changing how people live and interact with the world.

Nourish dry eyes “Many of my patients—some as young as 17 years old— experience meibomian gland dysfunction (MGD),” says optometrist Clara Kuei-Yu Chang, OD, of Irvine, CA. MGD, which is the most common cause of dry eyes, develops due to blockage of oil glands in the eyelids. The main symptoms include burning and stinging sensations, tired eyes, watery eyes, contact lens intolerance, and sensitivity to light or air.

What’s to be done for this common cause of dry eyes?

Dr. Chang offers a simple three-part plan: 1. Start by making a conscious effort to blink more.

The oil in the tiny meibomian glands makes its way to protect the eye’s surface as you blink. Screen time slows the natural blinking rate, so you should counter that with more intentional blinking.

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).

20 J U N E

2. Take occasional breaks from endless device use by interacting with the 3-D world.

3. Consider your omega 3s. “Increasing your intake of high-quality omega-3 fatty acids in your diet has been a key factor in preventing and relieving symptoms of MGD,” Dr. Chang says. “These healthy fats serve an antiinflammatory role in the body and keep the oils in your glands less viscous to maintain optimal function of your tear film.”

Omega-3 fish oil supplements offer your body health perks from head to toe, but not all dietary supplements are created equal. “Most consumers only read the total amount of fish oil (in milligrams) on the bottle label, but that’s not actually the best way of determining the quality of the fish oil supplement,” Dr. Chang cautions. Instead, check the label for the amount of EPA and DHA in the fish oil—these are the active ingredients that reduce inflammation in the body.

“The higher the EPA and DHA amounts in your omega-3 supplement, the better,” Dr. Chang adds.

SELECTED SOURCES Personal communication: Clara Kuei-Yu Chang, Selina R. McGee, 2021 • “Staying PUT: Consumers forced indoors during crisis spend more time on media,” www.Nielson.com

2021

SM_0621_324_20_21.indd 20

5/4/21 10:14 AM

Focus on digital hygiene There are more eyes focused on digital devices than ever before. You’d be wise to protect your eyes from fatigue, blurry vision, dryness, and headaches that can result from all this screentime. Optometrist Selina R. McGee, OD, offers expert tips for pooped-out peepers. ✔ Practice the 20/20/20 rule.

Look at something 20 feet away for a period of 20 seconds for every 20 minutes you spend on a screen. ✔ Ensure proper blinking.

When we look at a screen our normal blink rate of 20 blinks a minute can fall to as low as 7 blinks.

Because the eyelid acts like a windshield wiper on the front surface of the eye, this lack of blinking results in eye dryness and discomfort, and can lead to more serious conditions like dry eye disease. Eye drops can provide relief for overtaxed eyes. Dr. McGee recommends using a lubricated eye drop developed for screen time. ✔ Ensure your workspace is optimized. Set your screen an arm’s length away at eye level. Do not have fans circulating and blowing air on your face/eyes as this can further dry out the front surface of the eye. ✔ Stay hydrated! Drinking water helps with eye dryness. One study showed that around 75 percent of Americans are chronically dehydrated. Try to drink your weight in ounces every day.

J U N E 2 0 2 1 21

SM_0621_324_20_21.indd 21

5/4/21 10:15 AM

BY ROY UPTON, RH, DipAyu

manage

blood pressure natural ways to deal with hypertension

Key nutrients to support healthy blood pressure Diuretics are among the most common medications used for lowering blood pressure acutely by increasing fluid output and temporarily decreasing blood volume, thereby lowering blood pressure. Use of diuretics generally requires increasing potassium, which is also a key strategy in managing blood pressure.

Bananas, melons, oranges, spinach, and zucchini are common foods rich in potassium, or a simple potassium supplement is usually sufficient.

Magnesium and coenzyme Q10 (CoQ10) are two other cardiac-supporting nutritional superstars.

22 J U N E

2021

SM_0621_324_22_23.indd 22

5/4/21 10:24 AM

High blood pressure affects about 40 percent of the world’s adult population, contributes to approximately 7.5 million deaths annually (almost 500,000 in the United States alone), and appears primarily to be a disease of modern lifestyles due to smoking, obesity, stress, lack of exercise, and excessive consumption of salt, fat, and processed foods.

Hypertension is rising dramatically in developing countries, even developing cities, where adoption of Western lifestyles is most prevalent. This is good and bad news; the good news is it indicates hypertension may be reversible.

The bad news is many developed nations have realized the problems associated with the Western industrialized diet but have not learned the errors of their ways. America remains among the unhealthiest of all similarly developed nations.

The primary consequence of hypertension is the strain it puts on the heart that must overwork.

Eventual hardening and damaging the arteries leads to atherosclerosis, blood clots, stroke, and even heart failure. High blood pressure is a serious condition that also must be approached cautiously, especially if already taking conventional medications.

Get moving Human bodies did not evolve to be sedentary. The body needs physical activity, which makes the heart stronger.

A strong heart pumps more blood with less pressure; less pressure means less force on arteries. Less pressure on the arteries means lower blood pressure— voila!

Most importantly, physical activity needs to be integrated as a regular part of life, consist of a mix of aerobic, strengthening (weight bearing), and flexibility practices, and be something enjoyable that will be missed when you don’t do it. Consider a mix of walking, hiking, swimming, biking, yoga, t’ai chi,

dancing, gardening, calisthenics, and weight training (low weights, more repetitions), etc.

Skip the salt Reducing salt intake is a standard recommendation for those with hypertension as salt (in excess) can contribute to fluid retention that can exacerbate an already existing state of hypertension. However, there is a small subsection of people who are sensitive to salt and for whom salt is the primary causative factor of high blood pressure.

Breathe deep In addition to the nutritional, physical activity, and saltbusting recommendations, there is a simple technique that can deliver dividends in health benefits; it is yogic 4-7-8 breathing. This is done by breathing in through the nose quietly for a count of four, hold that breath for a count of seven, and breathe out with a low whoosh sound for a count of eight. Repeat sequence four times.

While the benefits of this breathing technique come over time, this simple measure can acutely lower blood pressure, help stave off an anxiety attack, promote a healthy night’s sleep, and otherwise cultivate a more calm and centered state of mental and emotional wellbeing that can reduce blood pressure. ● Roy Upton, RH, DipAyu, has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.

SELECTED SOURCES “Evolving understanding of cardiovascular protection by SGLT2 inhibitors: Focus on renal protection, myocardial effects, uric acid, and magnesium balance” by E. C. Ray, Current Opinion in Pharmacology, 10/20 • “A global brief on hypertension,” World Health Organization, 2013 • “Heart failure improvement with CoQ10, hawthorn, and magnesium in a patient scheduled for cardiac resynchonization-defibrillator therapy: A case study”

by J. Islam et al., Explore, 07-08/06 • “NT-Pro BNP predicts myocardial injury post-vascular surgery and is reduced with CoQ10: A randomized double-blind trial” by A. Khan et al., Ann Vasc Surg, 4/20 • “Role of coenzyme Q10 (CoQ10) in cardiac disease, hypertension, and Meniere-like syndrome” by A. Kumar et al., Pharmacology & Therapeutics, 2009 • “Stachydrine hydrochloride suppresses phenylephrine-induced pathological cardiac hypertrophy by inhibiting the calcineurin/nuclear factor of activated T-cell signalling pathway” by J. Zheng et al., European Journal of Pharmacology, 2020

J U N E 2 0 2 1 23

SM_0621_324_22_23.indd 23

5/4/21 10:24 AM

Bobo’s

Oat Bars

TCHO

2 /$4.00

Chocolate Bars

Save $2.38 on 2 / 3 oz.

SELECT VARIETIES

2 /$6.00

Bites

Save $1.38 on 2 2.5 oz.

SELECT VARIETIES

2 /$7.00

Save $2.98 on 2 / 5 ct.

SELECT VARIETIES

Tate’s Bake Shop

Honest

Organic KIDS Juice Drinks

Cookies

$3.99

$3.99

Save $1.00 8 pk.

SELECT VARIETIES

Vermont Smoke & Cure Beef Sticks

4 /$5.00

Save $2.16 on 4 1 oz.

SELECT VARIETIES

Bongiorno

Vinegar Drinks­

2 /$7.00

Save $1.38 on 2 16.9 oz.

SELECT VARIETIES

24 J U N E

2021

SM_0621_317_24_25.indd 24

Save $1.00 7 oz.

SELECT VARIETIES

Smude’s

Microwave Popcorn

$3.99

Save $1.00 / 3 pk.

SELECT VARIETIES

Oils

$9.99

Save $1.00 / 8 – 16 oz.

SELECT VARIETIES

Nordic Naturals­

Supplements

20% OFF Save up to $14.00 60 – 180 ct.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2021

4/30/21 1:19 PM

Purely Elizabeth Granola Purely Elizabeth makes classic, well-loved foods with nutrient-rich ingredients that nourish and energize your body. Each recipe is made with superfoods like quinoa, chia, millet, hemp and coconut oil to create foods with intention.

$4.99

Save $2.00 8 – 12 oz.

SELECT VARIETIES

Back to Nature Plant Based Snacks For over 50 years, Back to Nature has passionately created foods with wholesome grains, real nutrition and delicious flavors. They are proud to give people truly flavorful, wholesome foods made with premium ingredients.

Crackers & ­Flatbreads

2 /$6.00

Save $2.58 on 2 5.5 – 8.5 oz.

SELECT VARIETIES

Cookies

$3.99

Save up to $1.50 6.4 – 9.6 oz.

SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2021

SM_0621_317_24_25.indd 25

Nuts & Trail Mixes

$6.99

Save $3.00 / 9 – 10 oz.

SELECT VARIETIES

J U N E 2 0 2 1 25

4/30/21 11:51 AM

[ let’s get cooking ]

BY EVA MILOTTE

flash in the pan quick cooking with stir-fries

Stir-fries are the ultimate meal. Cooked in a flash, they’re an easy way to eat a combination of healthy vegetables and protein. Here are the tools, techniques, and ingredients needed to make the best.

The tools The traditional cooking equipment for making a stir-fry is a wok. While this tool is not essential, its design helps with the stir-frying process.

With deep sides and a tapered or slightly flattened but still rounded bottom, woks attain high temperatures, allowing for quick and even cooking.

Keep in mind that woks with rounded designs can be more challenging to work with on North American flat-top stoves.

Typically made from stainless steel or

26 J U N E

aluminum, woks are also available in nonstick varieties. Adding to a wok’s effectiveness, layers of cooking oil build up over time. This “seasons” the pan. A seasoned pan adds a charred aroma and deep flavor to the ingredients. When a wok is seasoned, the seasoning helps prevent food from sticking to the pan.

Never use a wok for boiling or steaming, as these techniques break down the seasoning and allow food to stick to the wok’s surface.

Wok stands are sometimes used to keep a conventionally shaped wok steady on the stovetop. Stands are made of either a solid metal ring punched with ventilation holes, or a circular frame

2021

SM_0621_324_26_27.indd 26

4/28/21 11:17 AM

of thin wire. If you use a gas stove, get the circular version. The solid design does not allow for adequate ventilation, and unhealthy fume levels may build up.

The ingredients Be sure to cut stir-fry ingredients into bite-size pieces.

They’ll cook more quickly and evenly. Here are some flavor-boosting additions for stir-fries.

Chinese five spice. A combination of star anise, cinnamon, fennel seeds, cloves, and Sichuan peppercorns, this fine powder spice blend is a popular and flavorful addition.

Garlic. This favorite herb adds a pungent and irreplaceable flavor. Fresh cloves pack a more potent punch than garlic powder.

Gingerroot. Fresh ginger adds spicy and fragrant notes to a stir-fry. A pinch of ground ginger can be added for a less noticeable flavor.

Green onions. Milder than onions, shallots, and garlic, green onions can be either cooked into a stir-fry or added at the end as a garnish. For a more subtle flavor, chop the green onions into large pieces.

They will slowly infuse the stir-fry with aroma as they cook. For greater flavor, chop the green onions smaller so they’re in every bite.

Rice vinegar. Derived from fermented rice, this clear vinegar is less acidic and sweeter than other vinegar varieties.

Sesame oil. Made from sesame seeds, this oil is best added at the end of cooking. Use sparingly, as sesame oil is strong in flavor and can overpower a dish.

Soy sauce. Light or dark, soy sauce is packed with umami flavor. It’s used to season a stir-fry in much the same way that salt is used in other dishes.

The techniques Stir-fries often cook in minutes with little oil. This helps preserve the ingredients’ natural flavors and textures. Because of this short cook time, the food remains fresh and is not overcooked or greasy.

An important step in stir-frying is to always prep the ingredients beforehand. Every item should be cut, sliced, diced, and measured before preheating the wok. Set the prepared ingredients right next to the stove, so they’re within easy reach.

Now on to the stir-frying: Heat the wok until it’s hot, and then add the oil. Spread the oil evenly over the wok’s surface with a spatula or long-handled spoon. This ensures there will be even heat, and the food won’t stick to the wok. Heat the oil until it’s just smoking.

Add ingredients to the wok in the order indicated in the recipe’s instructions. Begin stir-frying by tossing the ingredients over the wok’s surface using a spatula or a long-handled spoon. Move food from the center of the wok to the sides. If stir-frying meat, let each side rest for a few seconds before stirring it.

If there’s a large amount of meat to stir-fry, cook it in batches to prevent overcrowding in the wok.

If too much meat is added at once, the meat will steam rather than sear and brown.

Though it seems counterintuitive, don’t stir ingredients in the wok too frequently. Leave them be now and then, so they can brown and caramelize. ● SELECTED SOURCES 100 Techniques by America’s Test Kitchen ($40, America’s Test Kitchen, 2020) • Complete Chinese Cookbook by Ken Hohm ($35, Firefly, 2011) • The Veggie Chinese Takeout Cookbook by Kwoklyn Wan ($22.99, Quadrille, 2020)

J U N E 2 0 2 1 27

SM_0621_324_26_27.indd 27

4/28/21 11:17 AM

[ healthy family ]

BY BRENDA WATSON

summer

pet safety

tips for keeping your furry friend healthy and happy Summer is here and we’re all looking forward to lots of outdoor fun, getting in shape (again), and some happy frolicking with our beloved canines! However, seasonal heat and humidity hold health challenges for dogs. Here are some tips to help you avoid summer illness and injury.

Protect their paws Concrete sidewalks, asphalt, faux wood decking, and even artificial grass heat up as the day progresses. To determine surface heat safety for your pet, according to the SPCA of Florida, simply lay the back of your hand on the pavement for five seconds. If the heat of the surface has you pull your hand away, then it’s too hot for your dog’s pads. Puppies and older dogs are most sensitive to burning.

28 J U N E

Be mindful of humidity Your dog naturally pants to lower his internal temperature, similar to human sweating. If the humidity is high, this function can be impaired.

Breeds that have smooshed-in faces like pugs and bulldogs, older and/or overweight pooches, and very large dogs may be more prone to breathing challenges and are most at risk.

Help overheated pets If your dog is panting and appears disoriented and distressed, get to a cooler place quickly. If you suspect your dog is overheated, do NOT put a wet towel over his head and body. Instead, put his feet in water or cover them with a cold, wet cloth.

According to the AKC, his feet sweat and help to cool his whole body.

Overheating can be serious, so continue to monitor your best friend, even after the event has passed, for unusual behavior or signs that a trip to the vet is called for.

2021

SM_0621_324_28_29.indd 28

4/26/21 4:46 PM

AVOID leaving your pet in a parked car On an 85-degree day, it takes just 30 minutes for the temperature inside a car to reach 120 degrees— even with the windows cracked!

These conditions may cause your pet to suffer organ damage, and even death. The Humane Society of the United States recommends never leaving pets unattended in a parked car even for a short period of time or with the A/C running.

SOURCE “Keep pets safe in the heat,” Humane Society of the United States, www.HumaneSociety.org, 2021

Fireworks can be frightening Fireworks can be fun for humans, but it’s best to leave your dog at home during festivities, even if he generally loves crowds. Booming sounds can cause major distress and even cause your dog to bolt into the night. We find at stressful times that offering a natural product that contains GABA, L-theanine, and vitamin B1 to be extremely helpful to promote calmness and relaxation.

Mix up your routine Here are a few more tips to help you meet this season’s heat challenges by making small changes to your dog’s routine: ✔ Walk your dog in the morning and after eight at night in shady, grassy areas. ✔ Does your dog like to swim?

Consider safe bodies of water for his summer exercise routine. ✔ Try more mellow games of fetch or chase inside for exercise and play.

J U N E 2 0 2 1 29

SM_0621_324_28_29.indd 29

5/5/21 11:42 AM

[ just for kids ]

How many can you find?

Count the similar insects and fill in the boxes!

ANSWERS: First row (from left): 2, 4, 5, 8. Second row (from left): 10, 3, 7, 9. Third row (from left): 1, 2, 2, 1

ANSWERS

30 J U N E

2021

SM_0621_324_30.indd 30

4/30/21 2:49 PM

HUGE DEALS Enjoy our Buyers’ Best Deals!

Bragg Organic Apple Cider Vinegar

This apple cider vinegar is made from organically grown apples and contains the amazing ‘Mother’ of vinegar. The ‘Mother’ consists of strands of proteins, enzymes, and friendly bacteria that give the product its murky appearance.

Chef’s Cut Jerky

Whether you’re exploring the outdoors or hustling through your day, take these high quality chef-crafted snacks with you.

$4.99

Save $3.20 32 oz.

SELECT VARIETIES

$4.99

Save $2.00 1.7 – 2.5 oz.

SELECT VARIETIES

Dave’s Gourmet Pasta Sauce & Hot Sauces Dave’s has worked tirelessly to save the world from blandness—one delicious and innovative product at a time.

Planet OAT Frozen Dessert

Planet Oat brings you a variety of creamy, tempting frozen desserts made from delicious and environmentally-friendly oats.

$5.99

Save $2.00 8 oz.

SELECT VARIETIES

$8.99

Save $2.46 25.2 – 25.5 oz.

SELECT VARIETIES

$4.49

Save $1.50 Pint SELECT VARIETIES

SALE GOOD THROUGH JUNE 30, 2021

SM_0621_317_31.indd 31

J U N E 2 0 2 1 31

4/30/21 11:51 AM

2 /$5.00

Save up to $4.98 on 2 6 – 10 oz.

SELECT VARIETIES SALE GOOD THROUGH JUNE 30, 2021

We proudly support Folds of Honor, a non profit organization that provides educational scholarships to military families. Learn more at foldsofhonor.org.

LundsandByerlys.com/nourish

SM_0621_317_32.indd 32

4/30/21 11:52 AM