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Summer feasting

living nourish

EXPAND YOUR PALATE

Diversify by exploring something new

Probiotic foods Stay hydrated

C O M P L I M E N TA RY

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Edition of Taste for Life®

Seafood recipes

6/13/17 11:44 AM

[ nutrition plus ] Probiotics

probiotics

To understand probiotics, think of the human body as a host for live bacteria and other micro-organisms. In a healthy adult, micro-organisms are thought to outnumber human cells 10 to 1. The lower gastrointestinal tract is home to a community of bacteria, and while we may think of bacteria as germs that can cause illness, many are critical for our health.

Probiotics benefit health several ways, which include reducing harmful organisms in the gut, producing antimicrobial substances, and boosting the body’s immune response.

The most commonly used probiotics include Lactobacillus and Bifidobacterium.

Within these groups, there are many specific types of bacteria with various benefits. Probiotics are available as supplements and in some dairy products and other foods. ● SELECTED SOURCES “Immunity in Depth” by Victoria J. Drake, PhD, Linus Pauling Institute, http://lpi.OregonState. edu, 7/16 • “Probiotics: In Depth,” http://nccam.nih.gov, 10/16 • Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)

2 J U L Y

FOOD

NOTES

Miso

This fermented soybean paste provides protein, vitamin B12, essential minerals manganese, zinc, and copper, and healthy bacteria.

Yogurt

Kefir

When you choose yogurt, look for the phrases “active yogurt cultures,” “living yogurt cultures,” or “contains active cultures” on the label. Avoid added sugars, preservatives, and thickeners.

A cultured milk product, kefir contains beneficial bacteria not found in yogurt, making this thick beverage a valuable addition to the diet. Its active yeast and bacteria aid digestion and help keep the gut healthy.

Sauerkraut

Great on sandwiches, this finely shredded cabbage dish offers lactobacilli, vitamin C, and other nutrients. Like Korean kimchi, it is produced using lactofermentation.

Tempeh

A high-protein, whole-grain, cultured soybean product, tempeh is low in fat, cholesterol free, and easy to digest.

2017

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[ contents ]

july 6 health front Vitamin C shortens colds • Dairy good source of protein • Watermelons surprisingly nutritious • More

10 fresh seafood Enjoy the flavors of the season.

7

14 stay hydrated this summer!

Stay healthy in the heat.

18 healthy focus Sustain beneficial bacteria with prebiotics.

22 healthy family Treat pain and support joints, naturally.

26 let’s get cooking Learn the basics of grilling.

11 featured recipe

© BLM PHOTOGRAPHY

SPICED FISH WITH MANGO SALSA AND BROWN RICE SALAD

30 looking good Foot care tips for sandal season.

31 market gourmet Strawberries with Mango Coconut “Sabayon” Sauce

31 © SOFIE LARSSON

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 MANAGING EDITOR

E X PA N D Y OU R PA L A T E Diversify by exploring something new

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney

Want to look and feel more energized? Start by creating internal balance through a varied diet of nutritious, wholesome foods.

If you eat the same foods every day and for every meal, you may be missing a critical opportunity to deliver your body the diverse array of nutrients it needs to remain healthy. Diet variety is essential for good health — plus it keeps meals from getting boring!

Not sure where to start? No problem! We offer a variety of recipes that will help you discover new foods throughout the store. Visit our Nourish Table in-store for this month’s featured recipe, or log on to our website at www.lundsandbyerlys.com/Nourish for more flavorful, nutritious meal ideas to print and keep.

Experimenting with new foods can be fun. Explore new tastes — and who knows, you may find a nutritious new favorite!

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, 978-255-2062 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

LIVING NOURISH

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

When it comes to good health, food is incredibly important.

Nourish is our exclusive guide to help support you on your p­ ersonal health & wellness journey. It’s designed to provide you with ­education, inspiration and support to help you make thoughtful food choices, explore something new and find balance in life.

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

THE FIVE ELEMENTS OF NOURISH

Printed in the US on partially recycled paper.

For more health and wellness resources visit

Choose Real Food

Eat The Rainbow

Expand Your Palate

Add A Boost

Create Harmony

Visit us at www.LundsandByerlys.com/Nourish to learn more.

4

A NOTE ON RECIPES

Recipes nutritional analysis is 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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[ health front ]

NEWS THAT’S GOOD FOR YOU

shorter colds with vitamin C?

Higher doses of vitamin C may shorten the length of the common cold. Most trials examining the effects have used a dosage of 1 gram (g) per day, but two recent studies have found better results with higher amounts.

Participants in the studies received daily vitamin C doses ranging from none (the placebo) up to 8 g. Both studies showed significant dose-response relationships, meaning that higher amounts of the vitamin led to shorter colds. “It would be worthwhile for individual common cold patients to test whether therapeutic 8 grams per day of vitamin C is beneficial for them,” said researcher Harri Hemilä, MD, PhD. “Self-dosing of vitamin C must be started as soon as possible after the onset of common cold symptoms to be most effective.”

SOURCE “Larger Doses of Vitamin C May Lead to a Greater Reduction in Common Cold Duration,” University of Helsinki, 3/30/17

these foods can lower blood pressure

Limiting salt in the diet is valuable for lowering the risk of hypertension (high blood pressure). But the Tufts University Health & Nutrition Letter notes that adequate potassium intake is vital as well. The two minerals work in balance with each other. Potassium-rich foods include fish, milk, yogurt, vegetables, fruits, and legumes.

SOURCE “Boost Potassium for Healthy Blood Pressure,” Tufts University Health & Nutrition Letter, 5/17

dairy protein rates high for kids

Proteins from milk scored high on an assessment of protein sources for children six months of age or older. Researchers compared the amount of digestible amino acids in eight sources of protein. Four milk sources (whey protein isolate, whey protein concentrate, milk protein concentrate, and skimmed milk powder) rated as well or better than soy protein isolate and soy flour. Pea protein concentrate and whole-grain wheat did not score as high.

“Milk proteins are high quality, and milk as a beverage has protein plus eight other essential nutrients, which is especially important when it comes to kids,” said Greg Miller of the National Dairy Council. Miller added that the nutrients support kids’ growth and development.

SOURCE “New Study Deems Dairy ‘Excellent’ Source of Protein for Children,” University of Illinois College of Agricultural, Consumer, and Environmental Sciences, 4/26/17

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mighty melons

Those sweet, refreshing watermelons that make summer bright are also nutrition powerhouses. They offer significant amounts of n vitamin A for a strong immune system and healthy eyes n vitamin C, an antioxidant and anti-cancer agent n potassium for lower blood pressure and strong bones n lycopene for heart health and cancer prevention.

Watermelons also contain beta carotene, citrulline, and vitamin B6.

SOURCE “Food as Medicine: Watermelon (Citrullus lanatus, Cucurbitaceae),” http://cms.HerbalGram.org

Fun Fact

Watermelons can grow as large as 50 pounds.

They are the biggest edible fruit grown in the US.

Did You Know?

“Something as simple as adding more fruits and vegetables to your diet could have a major impact on the prevalence of lifealtering peripheral artery disease,” said Jeffrey Berger, MD, of the NYU School of Medicine.

Dr. Berger led a new study that found that three or more servings per day can lower the risk of the disease, which limits blood flow to leg muscles by narrowing the arteries. The disease can cause pain and make walking or standing difficult.

SOURCE “Eating More Fruits and Vegetables May Lower Risk of Blockages in Leg Arteries,” American Heart Association, 5/18/17

plant foods curb obesity risk

Shifting to a diet higher in plant-based foods can substantially reduce your risk of obesity, according to a lengthy study. The finding adds to previous research showing that a high-vegetable diet can protect against heart disease and diabetes.

Researchers tracked 16,000 healthy, non-obese adults for an average of 10 years. They recorded participants’ intake of vegetables, fruit, grains, nuts, olive oil, legumes, and potatoes, and their intake of animal foods.

Those who ate the most plant foods were about half as likely to become obese compared to those who ate the most animal foods.

SOURCE “Eating a Diet Rich in Fruit and Vegetables Could Cut Obesity Risk,” European Association for the Study of Obesity, 5/18/17

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Smude’s Sunflower Oils Smude’s Sunflower Oil is a heart healthy, non-GMO, Minnesota made product. Sunflower oil is healthy and versatile, valued for its light taste and frying performance, while being high in vitamin E and low in saturated fat.

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BY LISA FABIAN

© SOFIE LARSSON

fresh seafood from the coast to your kitchen

When summer arrives in all its hot and humid glory, our dinner cravings shift to lighter fare. For a light and simple meal, nothing beats a fresh catch of fish. The following recipes feature seafood boldly flavored with herbs and spices for maximum flavor.

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Spiced Fish with Mango Salsa and Brown Rice Salad From Fresh by Donal Skehan ($24.95, Sterling Epicure, 2017)

FOR THE BROWN RICE SALAD 1N c cooked brown basmati rice 1 garlic clove, finely chopped 3 Tbsp extra-virgin olive oil 1 Tbsp balsamic vinegar 1 (14 oz) can chickpeas, drained, rinsed, and roughly chopped 6 raw or blanched asparagus spears, finely sliced Large handful of fresh flat-leaf parsley, chopped 4 c arugula leaves, roughly chopped Sea salt and freshly ground black pepper FOR THE MANGO SALSA K cucumber 2 mangoes, peeled, pitted, and chopped 4 scallions, trimmed and chopped

© KELLER + KELLER PHOTOGRAPHY, USED WITH PERMISSION FROM STOREY PUBLISHING

1 small red chili pepper, deseeded and chopped Juice of 1 lime 2 Tbsp olive oil Sea salt and freshly ground black pepper Large handful of cilantro, chopped FOR THE SPICED FISH

From Fresh Fish by Jennifer Trainer Thompson ($19.95, Storey, 2016)

1 Tbsp smoked paprika 1 tsp garlic powder 1 tsp dried oregano 1 tsp cayenne pepper 1 tsp ground cumin 1K lb skinless cod filet

Marinated Shrimp with Fresh Herbs

40 min

prep time + cook time for rice serves 4

1 Tbsp sunflower oil

1. Make Brown Rice Salad: Allow cooked rice to cool. Meanwhile, whisk together garlic, oil, and vinegar in a large bowl. Add cooled rice, chickpeas, asparagus, parsley, and arugula. Mix until everything is evenly combined.

Season with salt and pepper.

2. Make Mango Salsa: Cut cucumber in half lengthwise and use a teaspoon to scoop out and discard seeds in middle. Cut cucumber into dice and add to a bowl with remaining salsa ingredients (except cilantro). Season with salt and pepper and stir well to combine, adding cilantro just before serving.

3. Make spiced fish: Combine all ground spices in a bowl, and then use spice mix to dust fish filet.

4. Heat a grill pan to medium-high heat. When hot, brush pan with sunflower oil and cook fish for 4 to 5 minutes on each side until cooked through.

(The flesh should be just opaque.) Use a couple of forks to break the fish into large chunks. Serve immediately with brown rice salad and mango salsa.

Kitchen Note: Combined with a cooling sweet mango salsa and a fresh-tasting brown rice salad, this dish becomes a hearty yet fresh dinner.

Most of the elements can be prepared in advance, but cook the fish just before you are ready to serve it.

Per serving: 1,015 Calories, 58 g Protein, 140 g Carbohydrates, 19 g Fiber, 27 g Total fat (4 g sat), 717 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, C, K, Magnesium, Potassium, Phosphorus, ★★★★ Vitamin B3 (niacin), Iron, ★★★ Vitamin E, Zinc, ★★ Vitamin A, B2 (riboflavin), B12

16 jumbo shrimp 1 lemon, halved, with 3 strips lemon peel reserved 1 c extra-virgin olive oil 2 shallots, thinly sliced 1 tsp red pepper flakes 1 garlic clove, grated 1 Tbsp chopped chives 1 Tbsp minced fresh oregano 1 Tbsp minced fresh thyme N tsp salt

20 min prep time

+2 hrs chill time serves 4

N tsp black pepper 1 lemon, cut into wedges, for serving

1. Using kitchen shears, score each shrimp along its back: This will make it easier to peel them later.

2. Bring a medium pot of salted water to a boil. Squeeze in lemon juice, add shrimp, and cook until pink, 3 to 4 minutes.

Cool in a bowl of ice water, drain, and peel.

3. Whisk oil, shallots, pepper flakes, lemon peel, garlic, chives, oregano, thyme, salt, and pepper in a big bowl. Add shrimp, toss to coat, and refrigerate for several hours. Serve cold with lemon wedges.

Kitchen Note: Cooking the shrimp with their shells on helps retain flavor. You can cook the shrimp a day ahead if you keep them covered and chilled.

Per serving: 412 Calories, 5 g Protein, 8 g Carbohydrates, 2 g Fiber, 41 g Total fat (6 g sat), 279 mg Sodium, ★★★★ Vitamin K, ★★★ Vitamin E, ★★ Vitamin C, ★ Vitamin B6, Phosphorus

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Garden of Eatin’ Tortilla Chips & Taco Shells Garden of Eatin’ tortilla chips are made naturally with great-tasting, hearty organic corn. You can serve them with confidence, knowing they are a nutritious choice and that they’ll be a hit at any get-together. These chips deliver the perfect combination of flavor and crunch to bring out the best in your favorite dips and salsas — taking good old “chips and dip” to a delicious new level.

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BY JANE EKLUND

what you need to know

The human body is about

Regulating body temperature

60 percent water, so it’s not

Metabolizing and transporting carbohydrates and proteins through the body

surprising that it plays a number of critical roles in keeping us healthy. Among its functions:

Flushing waste through urination Serving as a shock absorber for the spinal cord and brain Lubricating joints Creating saliva.

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The human body won’t last longer than a week without water.

Severe dehydration—the kind you might experience if you run a marathon without replenishing your fluids—leads to symptoms including anxiety, confusion, inability to stand or walk, weak pulse, and loss of consciousness.

The amount of fluid each person needs varies. Your health, your activity level, and the climate, among other factors, can play a role. On average, the National Academy of Sciences’ Institute of Medicine recommends men consume at least 13 cups of fluid a day; women need at least 9 cups. Kids ages 1 to 3 need 5 cups of fluid daily; kids over 3 should have 6¼ cups at minimum.

But there’s an easier way to determine how much fluid you and your kids need: If you are adequately hydrated, you’ll need to urinate every two to four hours, and your urine will be clear or pale in color. If you’re going hours between bathroom breaks and your urine is dark, you need to drink more.

When you’re exercising or doing strenuous physical work, the American College of Sports Medicine suggests drinking 2 to 2.5 cups of fluid an hour or two before undertaking an outdoor activity, and another .75 to 1.5 cups every 10 to 15 minutes while outside. Top that off with 2 to 3 cups after activity.

What’s the best option for maximum hydration? A British study published in December 2015 aimed to find out. The researchers had 72 men in their mid-20s drink a liter of water, then measured how much of that they voided through urination two hours later. They repeated the experiment with 13 other beverages and compared.

Orange juice remained in the body slightly longer than water, and three others—fat-free milk, whole milk, and an oral rehydration solution (like Pedialyte)—stayed in the body considerably longer than water.

“Normally when you drink, it signals the kidneys to get rid of the extra water by producing more urine,” lead researcher Ronald J. Maughan told The New York Times. “However, when beverages contain nutrients and electrolytes like sodium and potassium, as milk does, the stomach empties more slowly with a less dramatic effect on the kidneys.”

Other results of the study? Drinks such as coffee, tea, and beer are just as hydrating as water.

For strenuous activity like climbing a mountain, sports nutritionists advise hydrating with a sports drink that contains sodium, which keeps your cells from taking on too much water. In extreme cases, that can cause swelling around the brain and heart.

So, stay hydrated, stay healthy, and enjoy all the pleasures of summertime activity. ● SELECTED SOURCES “Avoiding Dehydration, Proper Hydration,” https://My.ClevelandClinic. org • “How Much Water per Day Should My Child Drink?” by Robert Kellow, Association of Childcare Physicians, http://ChildcarePhysicians.com, 2/17/14 • “Milk and Other Surprising Ways to Stay Hydrated” by Amby Burfoot, New York Times Well Blog, 6/30/16 • “The New Rules of Hydration” by A.C. Shilton, www.OutsideOnline.com, 1/17/17 • “The Quest for Hydration”

by Heather Hatfield, www.WebMD.com • “Water: How Much Should You Drink Every Day?” www.MayoClinic.org • “The Water in You” by Howard Perlman, US Geological Survey, 12/2/16

Eat Up! Did you know the food you eat counts toward the fluids you need to stay hydrated? Add some of these to your diet: CUCUMBER: 96 PERCENT WATER CELERY: 95.4 PERCENT WATER RADISHES: 95.3 PERCENT WATER TOMATOES: 94.5 PERCENT WATER GREEN PEPPERS: 93.9 PERCENT WATER CAULIFLOWER: 92.1 PERCENT WATER WATERMELON: 91.5 PERCENT WATER SPINACH: 91.4 PERCENT WATER STRAWBERRIES: 91 PERCENT WATER BROCCOLI: 90.7 PERCENT WATER GRAPEFRUIT: 90.5 PERCENT WATER BABY CARROTS: 90.4 PERCENT WATER CANTALOUPE: 90.2 PERCENT WATER SOURCE “15 Foods That Help You Stay Hydrated”

by Amanda MacMillan, www.Health.com

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SWEAT IT OUT, NATURALLY!

Deodorant vs. Antiperspirants Did you know there’s a difference between deodorants and antiperspirants?

Deodorants help kill the bacteria that causes odor. Antiperspirants, on the other hand, are designed to prevent our body from releasing sweat by using ingredients, such as aluminum, that clog the pores so sweat can’t pass through.

Natural deodorants are typically aluminum free and less irritating than antiperspirants, and allow your body to do the natural thing. . . sweat.

It’s our body’s natural mechanism to cool down, and the sweat itself does not have odor. The unpleasant odor associated with sweating is caused by bacteria that live on the skin, not in the body.

The bacteria metabolize the proteins and fatty acids from the sweat which causes the odor.

Natural deodorants prevent odor by using pure ingredients such as essential oils for fragrance. And most essential oils are antibacterial so they kill germs naturally. Some common essential oils used in deodorants are tea tree, lemon, peppermint, lavender, sandalwood or cedar. Baking soda and sea salt are also used in natural deodorants for their ability to neutralize the skins pH, which also prevents bacteria from growing.

Antiperspirants can have benefits, but the ingredient list can often be difficult to under16

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stand. One of the active ingredients in antiperspirants is aluminum, which inhibits sweating in the area it is applied. Aluminum “ions” are absorbed into the cells of the sweat ducts. The ions then swell and squeeze the ducts closed to block the sweat.

Using antiperspirants with aluminum on a daily basis has raised concerns because aluminum is believed to be linked to many diseases such as cancer and Alzheimer’s. Although some scientists have suggested aluminumbased compounds in personal use products may contribute to cancer, particularly breast cancer, no studies to date have confirmed any adverse effects of aluminum related to breast cancer risks. It is the long-term exposure that is questionable, so looking for alternatives seems like a good idea based on preliminary data.

Another benefit to using natural deodorant is your clothing. Many antiperspirants claim they are invisible or won’t leave stains on your clothing but, in fact, can damage the fabric long-term. The aluminum leaves a glitter like substance in the armpit area which is nearly impossible to remove. Also, the buildup of the product can cause a foul odor when the fabric is touched by a hot iron.

Look for a wide selection of natural deodorants in our health and body care aisle. Here are some natural deodorant recommendations our Nourish team found effective.

by Mary Hardman, Team Nourish For more information visit: www.lundsandbyerlys.com/nourish

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living nourish

EXPAND YOUR PALATE

Diversify by exploring something new

Natural Deodorant Favorites!

1. Every Man Jack Cedarwood Deodorant A good dude deodorant with a manly fresh scent derived from rosemary and clary sage, plus it outsells every other deodorant (including the conventional ones) in our stores! Go Jack Go! ■ No Aluminum ■ No Propylene Glycol ■ No Parabens ■ No Phthalates ■ No Dyes ■ No Animal Testing ■ Vegan

2. Herbal Magic Jasmine Roll-on Deodorant For the ladies and those with sensitive skin. Works amazing, smells amazing, and contains baking soda for neutralizing the pH naturally. A favorite of our Director of Nourish!

■ No artificial fragrance ■ No pParabens ■ No Phthalates ■ No Petroleum ■ No Sodium Lauryl Sulfate ■ Non GMO ■ Vegan ■ No animal testing

3. Veriditas Essential Oil Roll-on Deodorant Did you know essential oils are extremely effective at fighting odorcausing bacteria because of their anti-microbial properties? The little plant with mighty powers. The purest of the pure when it comes to natural deodorants is Veriditas.

■ Organic ■ Pure essential oils and nothing else!

■ Good on you, Veriditas

Here are our top 5 deodorants picks.

We tried them. We liked them. With solid ingredients, they’re in the ranks of our top sellers. Trust us: We know how to keep your pits nourished and happy!

4. Jason’s Tea Tree Deodorant Stick We like Jason’s Power Smile toothpaste so much that we wanted to give them a shout out for their deodorant too, plus Jason’s has been around since the dawn of time (1959) so they deserve some props. Natural ingredients such as zinc, corn starch and baking soda help neutralize odor while Tea Tree Oil and Grapefruit Seed Extract fight off bacteria and smell lovely.

■ Clinical Results - All Day Odor Protection ■ Natural Pioneer Since 1959 ■ Pure Natural ■ No Aluminum ■ No Parabens ■ No Phthalates ■ No Propylene Glycol

5. Crystal Roll-on Deodorant Season your pits with a little salt— hey, it works! Unscented natural mineral salts found in Crystal deodorants form a barrier on the skin that prevents bacteria that causes odors. Who knew!

■ No Aluminum Chlorohydrate ■ No Aluminum Zirconium ■ No Phthalates ■ No Paraben JULY 2017

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[ healthy focus ]

BY VICTORIA DOLBY TOEWS, MPH

feed the good bugs prebiotics keep beneficial bacteria happy

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The health benefits of probiotics—the beneficial bacteria found in live-culture yogurt, several fermented foods, and dietary supplements—are well known.

From resolving diarrhea and easing irritable bowel syndrome to calming eczema, probiotics contribute to better health in many ways.

Not so well-known? Compounds called prebiotics that work in a more indirect fashion. Prebiotics are a category of dietary fibers that cannot be digested by humans, yet are perfect food for probiotics. This means that consuming more prebiotics contributes to flourishing colonies of good bacteria in your system.

Most prebiotics fall into the category of carbohydrates, with the main prebiotics being inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). These prebiotics, when consumed in functional foods or taken in dietary supplement form, end up in the intestines where they contribute to the growth of healthy bacteria, including bifidobacteria and lactobacilli.

Ease Digestive Distress An imbalance of gut bacteria can be caused by many things—including antibiotic use, dietary choices, inflammation, or an infection—but the end result is often digestive upset.

In such cases, supplementing with prebiotics can ease symptoms and hasten recovery.

Bacterial imbalance in the gut is commonly seen in those with irritable bowel syndrome (IBS). A few studies in people with IBS indicate that prebiotic supplements might be worth a try, although not every study has found a benefit. One that did

was a three-month trial of GOS supplementation (either 3.5 grams or 7 grams daily). Both amounts of GOS supplements eased symptoms such as bloating, flatulence, and loose stools, compared to a placebo taken by another group of IBS patients.

Manage Weight Weight management involves far more than just counting calories.

Increasingly, scientists are understanding that dysbiosis—which is an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast— may negatively affect your weight.

This is where probiotics and prebiotics can both play a helpful role.

Either (or both) of these supplements can help the gut return to a more balanced state. Appetite, caloric intake, and body mass index all tend to go down when people take prebiotic supplements. These positive effects have been seen in children, teens, and adults.

Improve Cognition A typical Western diet high in saturated fats and sugars can negatively affect the mind. This diet-cognition link is thought to relate (at least in part) to out-of-balance gut bacteria. It can sound surprising at first to learn that gut health influences mental clarity, but the connection

has been well established in research.

In fact, when probiotics and prebiotics get added into the diet as supplements, thinking processes can improve. Mood receives an uptick from prebiotics, which are associated with less anxiety, depression, and stress. When healthy volunteers supplement with prebiotics for three weeks, their anxiety goes down (as measured by cortisol levels).

Protect Bones Building bone mass in teen and early adult years helps guard against osteoporosis later in life.

Prebiotics aid by boosting the absorption of the bone-building minerals calcium and magnesium. There is still benefit from taking prebiotic supplements if your teen years are long past: Research shows that postmenopausal women supplementing with prebiotics over a two-year period experience less bone loss.

Although probiotics continue to grab the spotlight, there are sound reasons to consider adding prebiotics to your dietary supplement regimen. ● Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Clinical Trial: The Effects of a Trans-Galactooligosaccharide Prebiotic on Faecal Microbiota and Symptoms in Irritable Bowel Syndrome” by D.B. Silk et al., Aliment Pharmacol Ther, 3/09 • “Effects of Inulin-Type Fructans on Appetite, Energy Intake, and Body Weight in Children and Adults: Systematic Review of Randomized Controlled Trials” by A. Liber and H. Szajewska, Ann Nutr Metab, 7/13 • “Eight-Day Consumption of Inulin Added to a Yogurt Breakfast Lowers Postprandial Appetite Ratings but Not Energy Intakes in Young Healthy Females: A Randomised Controlled Trial” by S. Heap et al., Br J Nutr, 1/16 • “Gut to Brain Dysbiosis: Mechanisms Linking Western Diet Consumption, the Microbiome, and Cognitive Impairment” by E.E. Noble et al., Front Behav Neurosci, 1/17 • “The Gut Microbiome and the Brain” by L. Galland, J Med Food, 12/14 • “Gut Microbiota: A Contributing Factor to Obesity” by S.M. Harakeh et al., Front Cell Infect Microbiol, 8/16 • “Prebiotic Intake Reduces the Waking Cortisol Response and Alters Emotional Bias in Healthy Volunteers” by K. Schmidt et al., Psychopharmacology, 5/15 • “Prebiotic Inulin-Type Fructans and Galacto-oligosaccharides: Definition, Specificity, Function, and Application in Gastrointestinal Disorders” by B. Wilson and K. Whelan, J Gastroent Hep, 3/17 • “Prebiotic and Probiotic Regulation of Bone Health: Role of the Intestine and its Microbiome” by L. McCabe et al., Curr Osteoporos Rep, 12/15 • “Prebiotic Supplementation Improves Appetite Control in Children with Overweight and Obesity: A Randomized Controlled Trial” by M.P. Hume et al., Am J Clin Nutr, 2/17

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[ quick tips ] Lifestyle

BY KELLI ANN WILSON

preemptive remedies relief from common PMS symptoms

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It’s estimated that three out of four women have experienced at least some of the symptoms of premenstrual syndrome (PMS). While the physical and emotional changes that come along with PMS can be very unpleasant, there are natural ways to find relief. Read on to learn more about the symptoms of PMS and discover ways to reduce their impact on your life.

More than PMS? Premenstrual Dysphoric Disorder (PMDD) is recognized as a separate condition from PMS, marked by severe emotional changes.

The American Psychiatric Association recognizes PMDD by specific symptoms that markedly interfere with a woman’s ability to function in her daily life. If PMS symptoms are unmanageable or affecting your health, see your doctor.

PMS Explained Premenstrual syndrome can cause a host of problems for women, usually in the week or two before menstruation occurs. Typical menstrual cycles last between 21 and 34 days, with ovulation occurring around the midpoint. This is the beginning of the luteal phase, when PMS tends to occur. Estrogen and progesterone levels rise in preparation for conception, then fall after the unfertilized egg is released. Falling hormone levels are primarily responsible for the physical and emotional symptoms we have come to associate with PMS: abdominal bloating, anxiety, depression, fatigue, food cravings, headache, irritability, and mood swings.

PMS tends to affect women in their late 20s to early 40s. A family history of the syndrome or a current diagnosis of a mood or anxiety disorder may increase the risk.

Lifestyle Changes For many women with mild symptoms, lifestyle approaches can effectively manage PMS. • Stay hydrated. Drinking plenty of fluids will help reduce bloating and fluid retention. It’s best to avoid caffeine and alcohol, which can worsen PMS symptoms.

• Eat small meals. Overindulging, especially on salty and sugary processed foods, can result in bloating and low mood. Eating frequent small meals also helps to avoid feeling overly full.

• Ginger tea can help relieve symptoms of nausea and other abdominal discomfort that may accompany PMS.

• Choose healthy foods. Opt for fiber and complex carbohydrates.

Fruit, vegetables, whole grains, and calcium-rich foods (like low-fat dairy) are good options.

Some vitamins and minerals may ease PMS symptoms, especially if deficiencies are present due to poor diet or other factors.

• Exercise daily. At least 30 minutes of brisk exercise like bicycling, swimming, or walking not only improves overall health but also may reduce fatigue and mood swings associated with PMS. • Practice self-care. Get plenty of sleep and reduce stress. Keeping a diary of symptoms and when they occur may make it easier to find relief.

Herbal Helpers Some women have experienced relief from the symptoms of PMS using a variety of herbs.

Essential Supplements

• B complex vitamins. Clinical evidence suggests that vitamin B6—along with other B vitamins such as folate, niacin, and riboflavin—may play a role in managing PMS symptoms.

• Calcium can help ease symptoms of PMS. Experts recommend that women get about 1,000 to 1,200 milligrams (mg) per day from food and supplements. Calcium can be found in abundance in dairy, grains, leafy green vegetables, legumes, nuts, and salmon.

• Evening primrose oil may help relieve breast tenderness and improve overall symptoms of PMS, but it can increase the risk of bleeding.

• Magnesium may help reduce bloating and fluid retention.

Experts recommend 360 mg of supplemental magnesium for women with PMS. ●

• St. John’s wort (Hypericum perforatum) may help with mild to moderate depression, but it does interact with many other medications, including birth control pills, so check with your doctor before taking it.

SELECTED SOURCES “Premenstrual Syndrome (PMS),” www.MayoClinic.com • “Premenstrual Syndrome,” University of Maryland Medical Center, www.umm.edu • “What’s Popular—and What the Research Shows—About Herbal Remedies for PMS”

by Julie Edgar, www.WebMD.com

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[ healthy family ]

BY VICTORIA DOLBY TOEWS, MPH

arthritis remedies

natural options for pain relief and joint support It’s an astounding number: 54 million American adults report receiving a diagnosis of arthritis or similar joint disorder from their doctors. That’s about one in four Americans, “making arthritis one of the most common, if not most common, chronic medical condition,” says rheumatologist Nathan Wei, MD, director of the Arthritis Treatment Center, in Frederick, MD. These joint problems range from osteoarthritis and rheumatoid arthritis to gout, lupus, and fibromyalgia.

It’s not just older people who suffer, as Dr. Wei points out: “Approximately 60 percent of those affected by arthritis are under the age of 65.”

Glucosamine/Chondroitin People seeking relief from joint pain often take glucosamine- and chondroitincontaining supplements: Both ingredients rebuild joint cartilage. These heavy hitters are what Dr. Wei recommends to his patients who have osteoarthritis, and he takes them himself. The compounds have similar and complementary roles in the body.

“While the studies are in conflict, I believe there’s enough evidence to recommend it. The dosage I recommend is glucosamine 500 milligrams (mg), chondroitin 400 mg, three capsules daily for one month, and then one capsule twice daily,” he says.

In a recent study, adults with knee osteoarthritis who supplemented with a combination including both glucosamine and chondroitin experienced improved 22 J U L Y

walking speed (which is tied to a decrease in knee pain). It’s clear that these supplements, as a combination, reduced pain since those with knee osteoarthritis who started supplementing needed fewer NSAIDs (nonsteroidal anti-inflammatory drugs such as ibuprofen and aspirin).

NSAIDs ease joint pain while also reducing inflammation of joints and soft tissues, which is why so many people rely on them. But they do have downsides, which makes natural alternatives desirable. NSAIDs have been linked to ulcers and gastric bleeding when used long term.

Omega-3 Fatty Acids Osteoarthritis is known as the wear-and-tear disease, since pain and disability stem from a wearing away of cartilage in the joint. Rheumatoid arthritis, however, relates to underlying inflammation as the core problem.

Inflammation is a complex biological response that, under normal circumstances, initiates healing. In rheumatoid arthritis, however, the inflammation becomes chronic and is destructive to afflicted joints.

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For patients experiencing inflammation-related joint issues, Dr. Wei recommends fish oil. Omega-3 fatty acids in fish oil fight inflammation, which helps in three key ways: decreased joint pain, less morning stiffness, and reduced reliance on NSAIDs for pain relief. “Fish oil generally comes as a 360 mg capsule, and I recommend at least two a day,” says Dr. Wei. “Fish oil has also been shown to be valuable for patients with heart disease.”

Curcumin The spice turmeric contains the active ingredient curcumin, which is a well-established antioxidant and anti-inflammatory. Joint function improves and pain is reduced when turmeric supplements are used. A large body of research backs up the use of curcumin for healthier joints.

Turmeric comes in different forms, so Dr. Wei recommends following the manufacturers’ suggested dosing. ● Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Benefits of Antioxidant Supplements for Knee Osteoarthritis: Rationale and Reality” by A.K. Grover and S.E. Samson, Nutr J, 1/16 • “The Combination of Chondroitin Sulfate and Glucosamine (Artra) for Pain Relief and to Reduce the Consumption of NSAIDs in Patients with I-II Stages of Osteoarthritis of the Knee” by S.S. Rodionova and N.A. Eskin, Khirugiia, 2016 • “Glucosamine-Containing Supplement Improves Locomotor Functions in Subjects with Knee Pain” by N. Kanzaki et al., Clin Interv Aging, 6/16 • “Implications for Eicosapentaenoic Acid- and Docosahexaenoic Acid-Derived Resolvins as Therapeutics for Arthritis” by P.R. Souza and L.V. Norling, Eur J Pharmacol, 8/16 • Personal Communication: Nathan Wei, 2017

Collagen & Joint Health Collagen hydrolysate may help lessen joint pain. Collagen supplements supply a rich source of peptides and amino acids that the body needs to make collagen in joint cartilage. Studies show that collagen hydrolysate taken orally accumulates in cartilage. Other research indicates that statistically significant results start to occur after three months of supplementation, but not before.

SELECTED SOURCES “Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders . . .” by A.E. Bello and S. Oesser, Curr Med Res Opin, 11/06 • “Effect of Collagen Hydrolysate in Articular Pain . . .” by O. Bruyere et al., Complement Ther Med, 6/12

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[ let’s get cooking ]

BY EVA MILOTTE

the art of grilling a summertime favorite Since our ancestors first touched food to flame, the appeal of grilling has been undeniable. Who can resist the smoky flavor of foods hot off the grill—along with the joy of eating outdoors?

In honor of this favored cooking technique, here are some tips on getting the most out of your grill.

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© BLM PHOTOGRAPHY

Grilled seasonal fruit makes a delicious, sweet, and healthy dessert!

What Kind Should I Get? Some favor charcoal; others swear by gas. Electric grills have been gaining in popularity too. Here’s how they compare.

Gas grills are easy to use and deliver fast results. Fueled by liquid propane or natural gas, they range from simple to deluxe in their features—offering everything from infrared burners and warming racks to built-in lights and storage.

Charcoal grills are fueled by charcoal briquettes or natural hardwood charcoal chunks. Look for charcoal grills made from heavygauge steel. Those with an enamel porcelain coating offer better rust protection. Removable ash trays make for easier clean up.

Electric grills are simple to use. All you have to do is plug them in.

You don’t need to fiddle with gas tanks or charcoal. They range from full size to tabletop size.

In the end, let your budget guide you. As for the size of the grill, consider the following: How many people will you be cooking for? How often will you use the grill? If you’re cooking for one or two, a hibachi (a small cast-iron grill) may be the perfect size for a small patio.

Grilling Methods To properly prepare foods on the grill, it helps to know the difference between direct grilling and indirect grilling. Direct grilling is when all the burners are ON in a gas grill, or when all the prepared coals are evenly spread in a charcoal grill.

Food is placed directly over the heat when direct grilling. This technique provides a sear, giving meat a crusty exterior. Use direct grilling when cooking food that takes less than 25 minutes (chops, steaks, vegetables).

For indirect grilling in a charcoal grill, place food away from the hot-burning coals. Push the briquettes to the kettle edges, and place a drip pan in the middle before setting your food on the grill.

To indirect grill on a gas grill, preheat burners on the two outer sides for a three-burner grill, or just on one side if it’s a two-burner grill.

Place food over the unheated burner. Since direct heat and hot temperatures tend to burn food, items like chicken (especially with the skin on) tend to char before the meat is fully cooked. This is why indirect grilling works so well, particularly when grilling whole birds. Use this technique with delicate foods like fish, or for finishing off thick steaks and chops whose crusts are cooked but the insides aren’t.

Equipment Keep long-handled stainless steel tongs and spatulas nearby for handling and flipping foods. Consider a cast-iron pan to keep sauces simmering nearby. These heavy-duty pans range in size and are solid metal, so there’s no danger of melting them.

Rather than estimating the temperature of the grill, try a grill thermometer—some grills come equipped with them. Meat thermometers are a useful tool for determining when an item is done.

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continued from page 27

Grilled Watermelon and Peach Salad with Basil and Feta From Add a Pinch by Robyn Stone ($25, Clarkson Potter, 2017)

1 Tbsp olive oil 8 watermelon wedges, about 1-inch thick and 4-inches wide

20 min prep time serves 6

2 medium ripe peaches, peeled and cut into wedges K tsp kosher salt, divided 2 Tbsp roughly chopped fresh basil 1 (4 oz) package feta cheese, crumbled 2 Tbsp honey Balsamic Reduction (recipe follows)

1. Preheat a grill to medium or set a grill pan over medium heat.

2. Brush grill grates with oil. Arrange watermelon and peach slices on grill and sprinkle with N teaspoon of the salt. Grill until there are grill marks on fruit and it just begins to soften, about 3 minutes. Flip fruit and sprinkle with remaining N teaspoon salt and grill second side, about 3 more minutes.

3. Transfer fruit to a platter and top with basil and feta. Drizzle with honey and balsamic reduction, and serve.

© BLM PHOTOGRAPHY

As for skewers, choose long metal ones that are flat rather than round.

Flat skewers are less likely to spin around when turned, and food is less likely to slip off them.

Buy a grilling basket if you’ll be grilling delicate or smaller foods like fish and small vegetables. Always wear a pair of grilling mitts. These specialized mitts are better insulated and go higher up the arm than the standard oven style.

Other useful tools to consider include an apron, a grill wok, and a small bucket of sand for extinguishing grease fires. Always give the grill a thorough cleaning with a brass-bristled brush after grilling. Scrub while the grill’s still hot.

As for what to grill, the answer is pretty much anything. The following recipe shows that even fruit benefits from a smoke-kissed flame. ● SELECTED SOURCES The Good Housekeeping Test Kitchen Grilling Cookbook by the editors of Good Housekeeping ($29.95, Hearst Books, 2013) • Grill Fire by Lex Taylor ($24.95, Sterling Epicure, 2017)

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Kitchen Note: Grilling the watermelon and peaches releases even more of their natural sweetness, while giving them a hint of smoke from the fire. Combining them with creamy feta, bright basil, and a drizzle of balsamic reduction makes a magical salad. It is also nice to make in the dead heat of summer, since the grill does the work (a grill pan works in a pinch too!).

Per serving: 192 Calories, 5 g Protein, 31 g Carbohydrates, 2 g Fiber, 7 g Total fat (3 g sat), 374 mg Sodium, ★★★ Vitamin C, ★ Vitamin A, B2 (riboflavin), Calcium, Phosphorus, Potassium

Balsamic Reduction From Add a Pinch by Robyn Stone ($25, Clarkson Potter, 2017)

1 c balsamic vinegar

1. In a small nonreactive saucepan set over low heat, bring vinegar to a simmer. Let prep time simmer until vinegar reducmakes about es by more than half and cup coats the back of a spoon, about 15 minutes.

20 min K

2. Remove pan from heat and let cool. The reduction will keep in an airtight container in the refrigerator for up to 3 weeks.

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© MATTHEW BENSON

flavor boost

Grilling adds an unmistakable taste to food. But for even more flavor, consider marinating items before they touch the grill. Marinades tenderize tougher cuts of meat, adding moistness during the grilling process. Try these easy-to-make marinades.

They’re sure to add magic to your next meal.

Turkish GarlicYogurt Marinade From Barbecue Sauces, Rubs, and Marinades (Bastes, Butters, and Glazes, Too) by Steven Raichlen ($17.95, Workman, 2017)

2 c plain Greek-style whole-milk yogurt K c extra-virgin olive oil 3 Tbsp fresh lemon juice 1 medium-size onion, peeled and finely chopped 3 cloves garlic, peeled and minced 1 tsp coarse salt (sea or kosher) K tsp freshly ground black pepper K tsp red pepper flakes, or to taste

1. Place yogurt in a bowl and stir in remaining ingredients. Use within a few hours of making. Marinate meat, covered, in the refrigerator for at least 6 hours, or as long as overnight.

Kitchen Note: This recipe makes about 3 cups, which is enough for 2 to 3 pounds of meat or seafood.

Travel the world’s barbecue trail and you’ll find yogurt marinades in Greece, Turkey, Iran, Iraq, Afghanistan, and India.

The idea behind a yoprep time gurt marinade is both ancient and practical: The acids in the yogurt marinate time served to preserve meat in the age before refrigeration and to break down tough muscle fibers, a function it still serves today. Yogurt marinades give meats an agreeable sourish tang and soft tender texture. Add onion and garlic, as is done throughout the region, and you’ll wind up with some of the best kebabs on the planet.

For best results, use Greek-style whole-milk yogurt.

10 min prep time

+up to 8 hrs marinate time

The Only Marinade You’ll Ever Need From Barbecue Sauces, Rubs, and Marinades (Bastes, Butters, and Glazes, Too)

by Steven Raichlen ($17.95, Workman, 2017)

K tsp finely grated lemon zest N c fresh lemon juice

10 min

K tsp coarse salt (sea or kosher), or to taste

+ 6 hrs

K tsp cracked black peppercorns, or to taste K tsp red pepper flakes (optional) 3 cloves garlic, peeled and crushed with the side of a cleaver or minced K c coarsely chopped fresh herbs, such as parsley, basil, oregano, dill, and/or cilantro K c extra-virgin olive oil

1. Combine lemon zest, lemon juice, salt, pepper, and red pepper flakes (if using) in a nonreactive (glass, ceramic, or stainless steel) bowl. Whisk until salt crystals are dissolved.

2. Stir in garlic and herbs. Stir or whisk in oil. The virtue of this marinade is its freshness: Use it within 2 hours of making. Stir again just before using. Marinate medium-size pieces of meat (chicken halves or quarters, small whole fish) for 4 to 8 hours. Marinate medium-to-small pieces of protein (steaks, chops, bone-in chicken breasts or legs, fish steaks, tofu, vegetables) for 1 to 3 hours. Marinate small pieces of protein (boneless chicken breasts, fish fillets, shrimp) for 15 minutes to 2 hours.

Kitchen Note: This recipe makes 1 cup, enough for 1 pound of meat, seafood, or vegetables.

Redolent with garlic, piquant with fresh lemon juice, and fragrant with extra-virgin olive oil, this marinade instantly transports you to the Mediterranean. You can use it as both a marinade and a basting sauce. Before marinating poultry, meat, or seafood, simply set a portion aside for basting.

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[ looking good ]

BY KELLI ANN WILSON

fancy feet top tips for sandal season

Summer is a time to liberate our feet. But a cursory glance at our toes might have us thinking that it might be better to cover them back up! What our feet need is a good pampering.

The following tips will have feet in top shape and ready to face the world in no time.

Foot care basics Clean feet are happy feet. After washing with soap and water, always dry feet thoroughly—especially between the toes—to keep bacteria and fungus, like athlete’s foot, at bay.

Keep toenails neatly trimmed. Always trim straight across, as rounding out the corners can lead to painful and unsightly ingrown nails.

Moisturize dry, rough skin. Try olive or coconut oil, shea butter, or pure cocoa butter. Apply moisturizer to feet before bed, put on thin socks, and leave on overnight for maximum healing.

Deal with infections promptly to keep them from

spreading. Essential oils like tea tree and thyme work to beat back the bad bugs. Consult your doctor or podiatrist if foot problems don’t clear up on their own.

Step it up Foot baths can be a treat for aching feet at the end of a long day. Add sea salt, Epsom salts, and a couple of drops of essential oils to warm water. Scents like lavender and chamomile will relax and refresh.

A 10-minute foot massage can make a world of difference. After soaking feet, dry them thoroughly, and rest your right foot on your left knee. Rub oil or lotion on your hands, and then sandwich your foot between your palms. Using circular pressure, massage your foot from heel to toe, top and bottom.

To remove corns and calluses, soak feet for five to 10 minutes, then file the corn or callus with a wet pumice stone. Be gentle, as rough scrubbing can cause injury and infection. Apply moisturizer daily until the corn or callus softens. ●

SELECTED SOURCES “5 Signs You’re Wearing the Wrong Shoes” by Sharon Liao, www.Prevention.com, 1/29/16 • “How to Treat Corns and Calluses,” American Academy of Dermatology, www.aad.org • Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)

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[ market gourmet ] Recipe

Strawberries with Mango Coconut “Sabayon” Sauce From The Cancer-Fighting Kitchen 2nd edition by Rebecca Katz with Mat Edelson ($32.50, Ten Speed Press, 2017)

1 (14 oz) can coconut milk 1K c chopped mango, fresh or frozen Pinch of sea salt

1. Put coconut milk in a saucepan and stir until homogenous.

2. Stir in mango and salt and simmer, covered, over medium-low heat until mango is soft, 15 to 20 minutes.

K tsp freshly squeezed lime juice

3. Pour mixture into a food processor, add lime juice,

3 c fresh organic strawberries, hulled and halved

4. Spoon over strawberries and serve garnished

4 sprigs fresh mint, for garnish (optional)

and process until smooth.

25 min prep time serves 4

with mint. Any leftovers may be stored in an airtight container in the refrigerator for up to 5 days.

Variation: For a more pudding-like texture, leave out the lime juice and cook for an additional 10 minutes. Pour into 4 small ramekins and chill for at least 2 hours before serving.

Kitchen Note: Sabayon is a French dessert or sweet topping that’s a combination of whisked egg yolks, marsala wine, and sugar. This recipe is a little like karaoke: not exactly the original, but still a lot of fun, and without all the production.

This immensely more healthful version, which features mango and coconut, provides a similarly flavorful lightness. It’s great alone, or serve it drizzled over berries or rice pudding.

Per serving: 275 Calories, 3 g Protein, 22 g Carbohydrates, 5 g Fiber, 22 g Total fat (19 g sat, 1 g mono), 90 mg Sodium, ★★★★★ Vitamin C, ★★ Iron, Magnesium, Phosphorus, Potassium, ★ Vitamin A, B3 (niacin), B6, E, K

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Collaborative Coffee Taste the Difference a Great Collaboration Can Make From tree to cup, we work with growers and roasters to bring you coffees that taste great and do good.

• Sourced directly from coffee growers who are paid a premium for their specialty coffee beans.

• Roasted in a LEED Silver certified roasting plant.

• Created by roasters with deep coffee experience.

• Roasted from only 100% Arabica specialty coffee beans.

Your purchase of Collaborative Coffee helps Direct Trade coffee growers maintain their farms and produce coffee you’ll be proud to enjoy.

$7.99

Save $2.00 12 oz.

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SALE GOOD THROUGH JULY 31, 2017

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