0718 lunds flipbook

Picnics

Perfect

Natural first aid Healthy road trips

EAT THE R AINBOW

Veggie Noodle Salad with Feta and Lemon Honey Vinaigrette see page 17

COMPLIMENTARY

JULY 2018

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Edition of Taste for Life

®

Let’s get grilling

living nourish

6/15/18 9:56 AM

[ nutrition plus ] Mineral

Food Sources

calcium

Vital for strong bones and teeth and for healthy gums, calcium also helps maintain a regular heartbeat and helps transmit nerve impulses. It’s needed for muscle growth and contraction, and to prevent muscle cramps. It also plays a part in healthy cholesterol levels and cardiovascular health, and helps prevent bone loss associated with osteoporosis. Calcium’s functions are so important that the body will demineralize bone to maintain normal levels of this mineral when intake is inadequate.

Who Needs More?

Nutritionists recommend getting calcium from foods because they provide other nutrients that help the body use calcium effectively. It’s easy to find food sources, but some people, such as female athletes, women in menopause, and heavy exercisers, may need calcium supplements.

Female athletes and menopausal women tend to have lower estrogen levels, and estrogen protects bones by promoting calcium deposition. And while moderate exercise bolsters calcium uptake, strenuous exercise can hinder it. A diet high in protein, fat, refined grains, sugar, salt, and alcoholic or soft drinks results in increased excretion of this mineral. ● SELECTED SOURCES “Calcium,” Linus Pauling Institute at Oregon State University, http://lpi.oregonstate.edu, 5/17 • “Recommendations for Healthy Nutrition in Female Endurance Runners: An Update” by L. Deldicque and M. Francaux, Front Nutr, 5/26/15

2 J U L Y

FOOD

SERVING SIZE

CALCIUM (MG)

Tofu, calcium set

K cup

434

Yogurt, plain, lowfat

8 oz

415

Cheddar cheese

1.5 oz

303

Milk, nonfat

8 oz

300

White beans

K cup, cooked

81

Bok choy

K cup, cooked

79

Kale

K cup, cooked

47

Broccoli

K cup, cooked

31

Recommended Dietary Allowance (RDA) LIFE STAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Infants*

0–6 months

200 (AI)

200 (AI)

7–12 months

260 (AI)

260 (AI)

1–3 years

700

700

4–8 years

1,000

1,000

9–13 years

1,300

1,300

14–18 years

1,300

1,300

19–50

1,000

1,000

51–70

1,000

1,200

71 and older

1,200

1,200

Children

Adults

* AI—adequate daily intake level (no RDA has been set)

2018

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[ contents ]

july 5 trending Tips for eating paleo.

6 in the news Inflammation busters • Exercise lowers heart risk • Diabetes watch • Portfolio Diet • More

12 pack a picnic Recipes and tips for the perfect summer outing.

18 healthy family Natural first aid.

20 healthy strategies Soothe pain with lifestyle tweaks and supplements.

22 market gourmet Enjoy Mixed Berry Frittata and Individual Blueberry Pies!

26 let’s get cooking

7 22 featured recipe MIXED BERRY FRITTATA

14

Master the art of grilling.

28 quick tips How to eat well on road trips.

® COURTESY OF TIME INC. BOOKS /JENNIFER CAUSEY

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

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6/11/18 2:41 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

CHOOSE REAL FOOD

Find whole, pure foods to support a healthy lifestyle

Easy Ready-to-Eat Produce Picks

By Bekah Rieke, L&B Nourish Specialist, CNHC

I can’t tell you how many times I run into folks who struggle to find time for meal preparation. Sound familiar?

Is it difficult for you to figure out how to incorporate veggies into your diet or find healthy snacks or ready-to-eat meal options? My immediate reaction is to point in the direction of the Lunds & Byerlys produce department, where there are cut veggies and fruits, delicious and healthy salad dressings, and oh so many bagged, ready-to-eat options.

For those of you who are trying to eat more vegetables and need some advice, there really are ready-to-go healthy choices that take the chopping and fuss out of feeding yourself healthy foods.

Here are my top choices in produce for ready-to-eat options: L&B Cut Fruits and Veggies: The perfect choice for healthy snacking and rounding out your meals. The produce section is loaded with cut fruits like pineapple, mango, apples, melons, and even pomegranate seeds and sectioned grapefruit.

And the selection of cut and prepared veggies you have to choose from is truly inspiring: fresh salsas, cauliflower rice, cooked beets, pre-cut carrots, celery and onion (mirepoix), and Brussels sprouts and butternut squash.

L&B Veggie Noodles (spiralized veggies): Check out the zucchini, beet, squash, and sweet potato veggie noodles! Not sure how to use them? Try the Veggie Noodle Salad with Feta and Lemon Honey Vinaigrette (see page 17). Don’t have time to make vinaigrette? Try Salad Girl Citrus Splash or Lemony Herb flavors of salad dressing, also found in the cold case of the produce section.

Bagged, Chopped and Washed Leafy Greens: Leafy greens are vegetables missing from many American diets, yet they are some of the easiest and most beneficial vegetables to incorporate into your routine. In our produce departments you can find a wide variety of bagged, ready-to-eat greens that are already chopped and perfect for salads and cooking. They include kale, spinach, arugula, mixed greens and power greens. Make a quick salad (check out the blue cheese and bacon crumbles, as well as hard-boiled eggs in the same area of produce), whip up a quick sautéed greens side dish or, easiest yet, just add a handful to your smoothie.

4

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 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

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

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

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

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

JULY 2018

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6/6/18 10:38 AM

[ trending ]

BY LILI HANFT

your paleo plan Stock Up

Do you want to try the paleo diet but don’t have time to make three meals a day? With some advance preparation, you can have healthy, varied paleo meals ready to go.

To get started, stock up on paleo basics: proteins, vegetables, fruit, and healthy fats.

Next, devote some time over the weekend for meal prep for busy days when you won’t have time to cook.

A frittata makes a great make-ahead paleo breakfast that can be quickly reheated. It combines a satisfying serving of protein from eggs with a sneaky serving of vegetables, and you can add avocado slices as your healthy fat. To make, sauté a cup of chopped, nonstarchy vegetables (broccoli, mushrooms, leeks, red pepper, asparagus), and then add them to a greased baking dish. Beat four eggs, pour over veggies, and bake in a preheated 350º oven for 20 minutes or until set.

For lunch, prep a variety of proteins and vegetables that can be combined to make salads.

On meal prep day, roast a chicken (or buy a rotisserie chicken); steam broccoli, green beans, and kale; and bake sweet potatoes. Throughout the week, use these prepped ingredients with ingredients that don’t require cooking (raw veggies, canned salmon, nuts, avocado) to make a variety of paleo-friendly weekday lunches.

Dinner meal prep could be making a batch of meatballs, spiralized zucchini “noodles,” and roasted peppers and onions. These can be reheated and paired with fresh ingredients for quick weeknight dinners. Preparing snacks can be as simple as making a batch of hard-boiled eggs.

To keep meal-prepped food from being boring, add paleo-friendly dressings, herbs, and sauces. A meal plan and some advance prep are the keys to making eating paleo a sustainable habit. ● SELECTED SOURCES The New Primal Blueprint by Mark Sisson ($34.95, Primal Nutrition, 2016) • Practical Paleo by Diane Sanfilippo ($39.95, Victory Best Publishing, 2016)

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6/8/18 8:45 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

try these inflammation busters

Chronic low-grade inflammation in the body can lead to a wide array of diseases, including cancer, diabetes, rheumatoid arthritis, and heart conditions. The Environmental Nutrition newsletter recently identified some top inflammation-fighting foods. Consider adding these to your lineup:

n Broccoli and other cruciferous veggies (Brussels sprouts, kale) n Wheat berries (add to salads) n Extra virgin olive oil n Lentils (aim for four servings a week of these and other legumes) n Salmon (rich in omega-3 fatty acids) n Grapefruit (they’re good broiled too) n Brazil nuts n Turmeric (for seasoning soups and stews) SOURCE “Tame the Flame of Inflammation” by Matthew Kadey, Environmental Nutrition, 2018

Did You Know?

Yogurt appears to reduce inflammation by improving the condition of the intestinal lining, preventing pro-inflammatory molecules from entering the bloodstream. Researchers had women eat 12 ounces of low-fat yogurt per day for nine weeks and found “a general anti-inflammatory effect.” They also determined that eating yogurt before a meal led to improved post-meal metabolism.

SOURCE “Study Shows Yogurt May Dampen Chronic Inflammation Linked to Multiple Diseases,” University of Wisconsin-Madison, 5/14/18

diabetes watch

Of the more than 84 million American adults who have prediabetes, only about 10 percent know it. Having prediabetes means that blood sugar levels are mildly elevated. The condition often progresses to Type 2 diabetes. A healthy diet, exercise, and loss of weight can help prevent prediabetes and Type 2 diabetes.

SOURCE “Wellness Facts,” University of California Berkeley Wellness Letter, 6/18

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Portfolio Diet gets high marks The plant-based Portfolio Diet has been shown to lower cholesterol levels and blood pressure while improving other markers of cardiovascular health. The diet emphasizes inclusion of a “portfolio” of four foods: n 42 grams (g) of nuts (tree nuts or peanuts) per day. That’s about an ounce and a half. n 50 g of plant protein per day from soy products or dietary pulses (beans, peas, chickpeas, or lentils).

That’s about an ounce and three quarters. n 20 g of viscous soluble fiber per day from oats, psyllium, eggplant, okra, apples, oranges, or berries.

A bowl of oatmeal offers about 3 g of soluble fiber; an orange contains about 2 g. n 2 g of plant sterols per day from supplements or sterol-enriched products.

A new study published in Progress in Cardiovascular Diseases found significant reductions in LDL cholesterol, total cholesterol, triglycerides, systolic and diastolic blood pressure, and C-reactive protein in participants who followed the diet.

SOURCE “New Study Finds Plant Protein, Fiber, Nuts Lower Cholesterol, Improve Blood Pressure,” Physicians Committee for Responsible Medicine, 6/4/18

exercise lowers heart risks

Increasing physical activity to recommended levels in midlife can significantly decrease the risk of heart failure, according to a new study. Conversely, not exercising adequately was shown to increase the risk.

“In everyday terms our findings suggest that consistently participating in the recommended 150 minutes of moderate to vigorous activity each week—such as brisk walking or biking —in middle age may be enough to reduce your heart failure risk by 31 percent,” said lead researcher Chiadi Ndumele, MD. SOURCE “Six Years of Exercise—or Lack of It—May Be Enough to Change Heart Failure Risk,” Johns Hopkins Medicine, 5/15/18

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6/11/18 12:47 PM

pack a picnic

BY LISA FABIAN

summer’s here!

Besides being just plain fun, picnics bring out the best of the season—warm weather and eating outside.

It doesn’t matter if your picnic is for a party of one at an outdoor table during lunch break or a planned all-day event with the entire family— dining al fresco is popular for a reason. It gets us out of our routine and into nature. Somehow food seems to taste better outside too. Whatever the reason, it’s time to get out there and enjoy a dose of the outdoors with some healthy, picnic-ready recipes.

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Quick Chicken,Arugula, and Tahini Wraps From Eat Your Way to Managing Diabetes by Dale Pinnock ($14.99, Quadrille, 2018)

2N oz cooked chicken breast, sliced

1 whole-wheat wrap

Handful of arugula leaves

1 Tbsp tahini

5 min

prep time serves 1

Juice of K lemon (optional) Sea salt and freshly ground black pepper

1. Place cooked chicken on top of wrap, in a line across the center. Top with arugula. Drizzle on tahini.

2. Squeeze lemon juice over and add a little salt and pepper before wrapping.

Per serving: 403 Calories, 23 g Protein, 37 g Carbohydrates, 6 g Fiber, 20 g Total fat (5 g sat), 430 mg Sodium, HHHHH Vitamin B1 (thiamine), HHHH Vitamin B3 (niacin), HHH Vitamin C, Phosphorus, HH Vitamin B6, K, H Vitamin B2 (riboflavin), Calcium, Iron, Magnesium

Kitchen Note: This is a great option both for a quick lunch at home and as a portable meal to take to work or on a picnic. You can buy cooked chicken from the grocery store for the ultimate in convenience, though this is also a great way to use leftover roast chicken.

This recipe can be multiplied for additional servings.

Mediterranean Bean Salad From the American Institute for Cancer Research, www.aicr.org

SALAD

1 (15 oz) can garbanzo beans, rinsed and drained

1 (15 oz) can butter beans, rinsed and drained (cooked fresh beans may be substituted)

1 (15 oz) can dark red kidney beans, rinsed and drained

1K small red onion, chopped fine

1 celery stalk, chopped fine

20 min

2-4 garlic cloves, minced

prep time

K-1 c fresh parsley, chopped fine 1/4 c fresh basil, chopped fine (1 Tbsp dried basil may be substituted)

1 Tbsp fresh rosemary, chopped fine

2 tomatoes, diced

+1 hour chill time serves 8

DRESSING

3 Tbsp extra-virgin olive oil

1 Tbsp vinegar (either white wine or apple cider work well)

Juice of 1 lemon

K Tbsp dried Italian seasoning

Salt and freshly ground black pepper to taste

1. In a large bowl, combine beans. Mix in onion, celery, garlic, parsley, basil, and rosemary, adding tomatoes last to keep them from unnecessarily breaking apart.

2. In a separate mixing bowl, whisk together dressing ingredients.

Add dressing to beans and toss gently to coat.

3. Chill for at least 1 hour to allow beans to absorb flavor of dressing. Re-toss gently and serve.

Per serving: 502 Calories, 27 g Protein, 81 g Carbohydrates, 18 g Fiber, 9 g Total fat (1 g sat), 179 mg Sodium, HHHHH Vitamin C, K, Phosphorus, HHHH Vitamin B1 (thiamine), Iron, Potassium, HHH Vitamin B6, Magnesium, HH Zinc, H Vitamin B2 (riboflavin), B3 (niacin), Calcium

Kitchen Note: Flavorful herbs and a simple dressing of olive oil, vinegar, and lemon make this a healthy addition to any picnic.

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continued from page 13

5-Ingredient Peanut Butter Granola Bars From Siriously Delicious by Siri Daly ($26.99, Oxmoor House, 2018)

1K c uncooked old-fashioned regular rolled oats

K c crunchy peanut butter

K c honey

K c dates, pitted and finely chopped

1K c crisp rice cereal (such as Rice Krispies)

1. Preheat oven to 350°. Line an 8-inch square baking pan with parchment paper, allowing paper to extend over sides of pan. Grease parchment paper.

2. Spread oats evenly on a rimmed baking sheet. Bake until golden brown, about 15 minutes.

3. Meanwhile, stir together peanut butter, honey, and dates in a saucepan over medium heat. Cook, stirring occasionally, until peanut butter has melted and dates are well combined, about 5 minutes.

4. Combine toasted oats and crisp rice cereal in a medium bowl. Pour peanut butter mixture over oats and cereal mixture. Stir until well blended.

20 min prep time

+30 min chill time serves 8

5. Using a rubber spatula, spread mixture into prepared pan, pressing lightly into an even layer. Place in refrigerator, and chill until completely cool and firm, about 30 minutes. Using parchment paper as handles, lift chilled bar mixture out of pan. Cut into 8 rectangles and serve, or store individually wrapped in plastic wrap for breakfast or snacks.

Per serving: 193 Calories, 5 g Protein, 32 g Carbohydrates, 3 g Fiber, 7 g Total fat (1 g sat), 3 mg Sodium, H Vitamin B3 (niacin), Magnesium, Phosphorus

Kitchen Note: You can pull off these granola bars with time to spare. They require five simple ingredients, 20 minutes of prep time, and little to zero effort. The best part is they are rich in protein, low in sugar, and taste like a much better version of the store-bought kind.

® COURTESY OF TIME INC. BOOKS/JENNIFER CAUSEY

14 J U L Y

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Plan a Picnic

First, pick the spot: beach, park, lake, woods, or someone’s backyard. When it comes time to pack everything up, place heavy items at the bottom of the container and fragile ones on top.

Pack blankets and tablecloths last, as they’ll most likely be the first things you’ll need. Make sure perishable foods are chilled and then transported with plenty of ice. Check if glass containers are allowed where you’re going. If not, use alternatives.

Here’s a checklist of what to bring to your next picnic.

■ Beverages

■ Outdoor toys/sports equipment

■ Blankets and/or tablecloths

■ P icnic basket, insulated bags, coolers

■ Bottle opener

■ Plates

■ Bug spray

■ Portable chairs

■ Cups

■ Salt and pepper

■ Eating utensils

■ Sunscreen

■ First-aid kit

■ Towels

■ Flashlights ■ Food and condiments

■ Trash bags

■ Ice ■ Napkins

Phyto Salad Lunchbox with Salmon and Avocado From The Clever Gut Diet Cookbook by Dr. Clare Bailey with nutritionist Joy Skipper ($19.99, Atria Books, 2017)

4 asparagus spears, steamed and sliced

K red bell pepper, seeded and sliced

5 cherry tomatoes, halved

Small handful of mixed greens 4-5 broccoli florets, steamed

K avocado, sliced

30 min prep time serves 2

6 pitted olives

N c cooked red and white quinoa, optional

4 oz salmon fillet, grilled

2 Tbsp mixed seeds (pumpkin, sunflower, and/or sesame), toasted

Handful of fresh mint, chopped

Kefir Mustard Dressing (recipe follows), optional

Sea salt and black pepper

1. In a large bowl, or plastic container if you’re taking it to work or on a picnic, toss together sliced asparagus, bell pepper, tomatoes, mixed greens, broccoli, avocado, olives, and quinoa (if using).

2. Next add salmon. Scatter seeds and mint on top.

Kefir Mustard Dressing From The Clever Gut Diet Cookbook by Dr. Clare Bailey with nutritionist Joy Skipper ($19.99, Atria Books, 2017)

Generous M c kefir* or cultured buttermilk

3. Make Kefir Mustard Dressing, if using (recipe follows). Put dress-

2 Tbsp extra-virgin olive oil

ing in a small screw-top jar if you’re taking it to work or on a picnic.

2 tsp whole-grain mustard

4. When you’re ready to eat, season salad with salt and pepper,

1. Whisk all ingredients in a jar, season to taste,

pour over dressing, and toss everything together.

Per serving (with quinoa and without dressing): 458 Calories, 28 g Protein, 44 g Carbohydrates, 15 g Fiber, 23 g Total fat (4 g sat), 799 mg Sodium, HHHHH Vitamin B6, C, K, Phosphorus, Potassium, HHHH Vitamin B3 (niacin), Magnesium, HHH Vitamin B1 (thiamine), B2 (riboflavin), B12, E, Iron, HH Vitamin A, Calcium, Zinc

Kitchen Note: If necessary, this recipe can be multiplied for larger crowds.

© 2017 JOE SARAH

and store in fridge for up to a week.

5 min

prep time makes about K cup

*Kefir is a fermented milk product that’s similar in both taste and texture to plain, unsweetened liquid yogurt. Look for it in the refrigerated dairy aisle. If you can’t find it, substitute buttermilk.

Per serving (serves 4): 86 Calories, 2 g Protein, 2 g Carbohydrates, 8 g Total fat (2 g sat), 47 mg Sodium, H Calcium

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EAT THE R AINBOW Eat a variety of colorful foods every day The Super Benefits of Raw Foods

By Dr. Crystalin Montgomery, ND Lac, Wellness Minneapolis (www.wellnessminneapolis.com)

What are raw foods? Most simply, they are any food in its most simplified state that is fresh and usually uncooked (not heated or cooked at temperatures greater than 116°F) or fermented so as to preserve naturally occurring enzymes. While some people opt to eat only raw foods, one doesn’t have to be a “Raw Foodist” to enjoy these many benefits of raw foods.

Emphasizes intake of vegetables and fruits: This is one of the best preventative factors for almost all chronic disease, including cancer. The more diverse and colorful the plant, the more antioxidant benefits you’ll get.

Feeds your microbiome with fiber: Raw foods, including vegetables, fruit, and soaked nuts and seeds, provide a good source of insoluble fiber (roughage) which acts as a prebiotic and is needed for intestinal motility and maintenance of “good” bacteria in the intestines (microbiome). Fiber also supports healthy glucose and insulin levels, which is needed to prevent diabetes. Currently the majority of Americans eat less than 50 percent of recommended fiber intake!

Provides hydration for your cells: Hydration is key to elimination and proper cell function. Cooking and baking often decreases the water content of fruits and vegetables, so consider adding 1-2 servings of raw celery, beets, carrots, and berries each day as a way to support healthier skin, mental clarity and decreased pain.

Balances hormones: Hormone health greatly depends on a healthy microbiome, which helps produce calcium d-glucarate (an important compound needed for hormone 16

metabolism). Vegetables like broccoli sprouts, broccoli, cauliflower, Brussels sprouts, collard greens and cabbage also provide indole-3-carbinole, which is needed for healthy metabolism of estrogens in women, and cancer prevention in everyone. Ground raw flax seeds contain lignans, which help increase sex hormone binding globulin and remove excess estrogen and testosterone.

Of course, not all foods should be eaten raw. Meats, grains and beans are best consumed cooked, as the heat from cooking helps denature certain anti-enzymes that are unhealthy to the human body. Some grains (oats) and nuts and seeds are best eaten after they’ve been soaked for 24 hours.

Important things to remember when consuming raw foods: • If you’re consuming non-organic produce, wash thoroughly to remove residual chemicals and pesticides that can contribute to mucosal damage in the gut.

• Chew your food! By chewing each bite thoroughly, you’re allowing salivary enzymes to break down plant fibers. By eating in a calm state, you engage your parasympathetic nervous system, and this allows pancreatic enzymes such as amylase, lipase and cellulase to break down food particles so that nutrients can be absorbed.

• It’s important to think seasonally. In Minnesota, where we have extended periods of cold, it’s OK to slightly cook vegetables and fruit before eating them. Summer, however, is the perfect time to embrace raw!

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Avocado Shrimp Lettuce Bowl

Veggie Noodle Salad with Feta and Lemon Honey Vinaigrette Light, cooling, refreshing and super simple.

INGREDIENTS:

45 min prep time

INGREDIENTS:

serves 6

K lemon or lime N tsp L&B Sea Salt 1 lb L&B Raw Shelled and Deveined Shrimp 3 Tbsp Spectrum Canola Mayonnaise K cup carrots, shredded 3 Tbsp fresh lime juice 2 tsp Thai Kitchen Fish Sauce N tsp L&B Hot Red Pepper Flakes V tsp ground pepper K tsp fresh ginger, grated K tsp garlic, minced 1K cups avocado, diced 3 Tbsp Thai basil chiffonade (see kitchen note below) 1 head butter lettuce, washed and leaves separated

TO PREPARE: 1. Fill a medium saucepan with 1 quart water. Squeeze the lemon or lime juice into the pan and add the lemon half and sea salt. Bring to a boil and add shrimp.

Bring to a boil again and then remove from heat allowing shrimp to sit and gently cook for 3 minutes until opaque in the center. Drain shrimp in a colander and run under cold water to cool quickly. Put into a bowl of ice water for a few minutes.

Drain, dry with a paper towel, and chop shrimp into smaller bite-size pieces.

2. In a medium bowl, combine mayonnaise, carrots, lime juice, fish sauce, hot red pepper flakes, pepper, ginger, and garlic. Mix in shrimp. Just before serving add avocado and 2K tablespoons basil (saving K tablespoon for garnish) to shrimp mixture and fold together.

3. On a flat surface, lay six lettuce leaves facing upward like a bowl, and fill with mixture. Fill lettuce bowls with approximately O cup of shrimp mixture and garnish each with remaining basil.

2 cups L&B Zucchini Noodles 1 cup L&B Sweet Potato Noodles 1 cup L&B Beet Noodles L cup crumbled feta 1K Tbsp basil, cut in ribbons

10 min prep time serves 4

Lemon Honey Vinaigrette: N cup extra virgin olive oil N freshly squeezed lemon juice

1 tsp garlic, minced 1 Tbsp honey N tsp sea salt

TO PREPARE: Mix veggie noodles together in a bowl. Put vinaigrette ingredients in a blender or food processor and blend for 15 seconds on high to emulsify. Toss veggie noodles with half of vinaigrette and reserve other half for later use (this vinaigrette lasts a week and is delicious on most salads). Place salad on a decorative serving dish and top with crumbled feta and basil ribbons.

Tip: Shrimp mixture can be prepared and chilled a few hours in advance, stirring in the avocado and basil, and assembling right before serving.

Kitchen Note: If Thai basil is unavailable, any basil will work. To chiffonade basil, stack leaves and thinly slice crosswise into ribbons.

Per serving: 170 Calories, 11 g Total Fat, 1 g Saturated Fat, 0 g Trans Fat, 95 mg Cholesterol, 360 mg Sodium, 6 g Carbohydrates, 3 g Fiber, 1 g Sugars, 13 g Protein

JULY 2018 

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6/8/18 9:44 AM

[ healthy family ]

BY KELLI ANN WILSON

first aid 101 care for kids

Kids can’t resist the warm, sunny weather of summer. If given a choice, they’ll be outside playing, hiking, biking, and swimming from dawn to dusk.

This uptick in activity can also bring an increase in cuts, bruises, and other injuries. Here are some ways to treat the boo-boos of summer and get kids up and running (literally) again in no time.

Cuts & Scrapes Skinned knees are a childhood rite of passage. To treat minor cuts and scrapes, start with a clean slate.

Before dealing with the wound, wash your hands with soap and water.

Using cool water, rinse the cut or scrape to clear away dirt and debris.

Avoid dowsing wounds with anything that might irritate them, including rubbing alcohol, hydrogen peroxide, or iodine—clean water should be enough.

Even minor injuries can produce a surprising amount of blood, especially if they are on the head or hand because those areas of the body

Bumps & Bruises

contain more blood vessels. Apply gentle but firm pressure to the wound with a piece of clean gauze or cloth—don’t lift the gauze repeatedly to check on the wound because that may cause it to start bleeding again.

Elevating the part of the body where the wound is located can also help slow bleeding.

Once bleeding has stopped, cover with a sterile bandage or piece of gauze secured with tape. Change dressing at least once a day and more often if it gets dirty. Be on the lookout for signs of infection, including fever, redness, swelling, pain, or fluid leaking from the wound.

Remember: If a wound is deep, bleeds heavily or for a long period of time, or if a cut is spurting blood, seek medical help right away!

Bruises form when blood cells beneath the skin are damaged and collect near the surface, causing discoloration—also known as a “black and blue.” At first a bruise will look red but will darken to a bluish or dark purple color within a few hours. As it heals, it fades to yellow or green.

The best time to treat a bruise is right after an injury occurs. At this point, a cold compress or ice pack (or even a bag of frozen peas) applied to the bruised area for 20-30 minutes may be helpful in reducing swelling and increasing the likelihood of a quick recovery. Never apply ice directly to the skin—instead, wrap with a clean towel.

Bruises can sometimes be a sign of a broken bone. If you suspect a more serious injury, seek medical help, especially if the bruise is accompanied by extreme swelling or pain. Frequent bruising without injury may also be a sign of a bleeding disorder.

SELECTED SOURCES “Bruises,” 11/18/17; “First Aid Tips,” 12/8/16; “How to Treat Minor Cuts and Scrapes,” 8/12/17, www.WebMD.com • “Cuts and Scrapes: First Aid,” 11/15/17; “First-Aid Kits: Stock Supplies That Can Save Lives,” 4/17/15, www.MayoClinic.org

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[ healthy strategies ]

JACOB TEITELBAUM, MD

soothe pain natural strategies for pain Excerpted with permission from the Cures A-Z app. Cures A-Z is a medical guide for people who prefer to use natural therapies to manage health issues when they can. It was developed by integrative physician, researcher, and bestselling author Jacob Teitelbaum, MD, along with his wife, nutritionist Laurie Teitelbaum.

Back pain is a common chronic condition that affects an estimated 36 million Americans. It is the price we pay for being an upright species! Fortunately, it is also very treatable.

Muscle and ligament strain or weakness is the most common cause of back pain.

This is so even if your back X-ray or MRI is abnormal (as an upright species, most everyone shows normal wear and tear on X-ray). This may be associated with the spine getting pulled out of position (e.g., scoliosis and subluxations).

Spine arthritis is common. If you have a weakness/decreased function in a foot or hand from disc disease or spine narrowing, surgery is reasonable. However, in most cases conservative measures—including treating muscle pain—are preferred.

Consider ergonomics. This includes your body and your environment—avoid uneven hip heights or shoulder heights, and have wrist or arm rests on your work chair.

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Lifestyle Advice for Back Pain • If it hurts, don’t do it.

• Lift from the waist.

• Stretch and do yoga.

• Use hot compresses, hot baths, and massage.

• Sleep on a medium-firm mattress instead of a firm mattress (as feels best to you).

• Try chiropractic and osteopathic manipulations.

• There are many excellent types of massage and body work. Myofascial release and Rolfing can be especially helpful.

• Prolotherapy injections into muscles/ligament areas around the spine can strengthen them and be helpful for chronic pain.

Talk to your doctor.

Supplements for Back Health • Take a good multivitamin each day.

• Consider taking MSM (short for methylsulfonylmethane), 2,500 to 3,000 milligrams (mg) a day. Be aware that MSM can have a blood-thinning effect, so talk to your doctor before taking.

• Look for supplements with curcumin and boswellia.

2018

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Arthritis Natural remedies can dramatically decrease most kinds of arthritis pain and improve function. Fortunately, arthritis pain is treatable—with many natural options being as effective as prescription medications. Remember that natural remedies may take about six weeks to show their full effect.

Supplements for Joint Comfort 1. Take a good daily multivitamin.

2. Try 750 mg of glucosamine sulfate, two times a day. If arthritis is severe, add 400 mg chondroitin, twice a day.

These supplements may interact with blood thinners and diuretics, so consult with your doctor if you want to take them.

3. Try 2,500 mg MSM per day.

Both glucosamine and MSM are compounds found naturally in the body.

4. Take a form of highly absorbable curcumin.

(Avoid curcumin if you are on a blood thinner or are pregnant.)

5. If you have inflammatory arthritis (red, swollen joints, as in rheumatoid arthritis), take fish oil daily. ● Jacob Teitelbaum, MD, is a board-certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes.

Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies.

Did You Know?

Approximately 23 percent of US adults have some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia.

The most common form of arthritis is osteoarthritis (OA), which often occurs in hands, hips, and knees. Women are more likely than men to develop OA. SOURCE: Centers for Disease Control and Prevention

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6/8/18 11:00 AM

Mixed Berry Frittata

[ market gourmet ] Berries

Excerpted from The Whole Smiths Good Food Cookbook by Michelle Smith. Copyright © 2018

by Michelle Smith. Used by permission of Houghton Mifflin Harcourt. All rights reserved.

1 tsp coconut oil

1 Granny Smith apple, peeled, cored, and cut into V-inch-thick slices

K c fresh raspberries, plus more for serving

K c fresh blueberries, plus more for serving

K c fresh blackberries, plus more for serving

10 large eggs

N c honey

1 tsp pure vanilla extract

K tsp ground cinnamon

1. Preheat oven to 375°. Lightly grease a 9-inch pie plate or ceramic baking dish with oil.

2. Layer apple slices evenly over bottom of prepared pie plate. Scatter about N cup each of the raspberries, blueberries, and blackberries over apples.

3. In a large bowl, whisk together eggs, honey, vanilla, and cinnamon until fully incorporated. Slowly pour egg mixture over fruit. Gently jiggle plate to help egg mixture settle into dish. Scatter remaining berries over top.

4. Bake for 30 minutes. Then let frittata rest for 15 minutes.

Serve with additional berries on top, if desired.

Per serving: 195 Calories, 10 g Protein, 22 g Carbohydrates, 3 g Fiber, 8 g Total fat (3 g sat), 103 mg Sodium, HH Vitamin B2 (riboflavin), Phosphorus, H Vitamin A, B12, C, K

Kitchen Note: Fruit and eggs together sounds like a

40 min prep time serves 6

recipe for disaster, but not in this dish! The eggs are lightly sweetened with honey, which complements the tartness of the berries. It’s the ultimate sweeter alternative to a savory breakfast. Coat your measuring cup or spoon with coconut oil prior to measuring your honey to help it slide out more easily and avoid sticking.

© BLM PHOTOGRAPHY

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6/8/18 8:49 AM

Individual Blueberry Pies From the TasteforLife test kitchen

6 c blueberries, divided

M c sugar

1. In a saucepan set over medium heat, combine 4 cups of the blueberries, the sugar, cornstarch, salt, water, and jelly. Bring mixture to a boil. Cook and stir for 2 minutes, or until mixture is thick and bubbly. Remove pan from heat.

2 Tbsp cornstarch

V tsp salt

N c cold water

60 min

2. Add butter, lemon juice, and remaining 2 cups of blueberries to saucepan. Stir until

2 Tbsp red currant jelly

3. Roll defrosted puff pastry to V-inch thick on a lightly floured surface. Cut pastry into

1 Tbsp unsalted butter

serves 8

prep time

butter is melted. Divide blueberry mixture into 8 individual baking cups or ramekins.

8 rounds, making sure they are slightly larger than tops of baking cups. Place puff pastry rounds on a parchment-lined baking sheet and freeze for 20 minutes.

1 Tbsp lemon juice

4. Paint pastry rounds with beaten egg and a pastry brush, taking care not to drip any

1 package frozen puff pastry dough, defrosted according to package instructions

5. Remove pastry rounds from freezer.

Flour

1 egg, beaten

Vanilla ice cream or vanilla frozen yogurt, optional

Per serving (without ice cream): 339 Calories, 4 g Protein, 52 g Carbohydrates, 3 g Fiber, 14 g Total fat (4 g sat), 123 mg Sodium, HHH Vitamin K, HH Vitamin C, H Vitamin B1 (thiamine), B2 (riboflavin)

egg wash down sides of pastry tops. Freeze pastry rounds for an additional 20 minutes.

If desired, scribe a design onto pastry tops using a sharp paring knife.

6. Preheat oven to 425°. Bake pastry tops for 15 to 20 minutes, or until puffed and browned.

7. Top each blueberry-filled baking cup with a baked puff pastry round.

Serve with ice cream or frozen yogurt, if desired.

© BLM PHOTOGRAPHY

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[ let’s get cooking ]

BY EVA MILOTTE

great grills of fire light up that grill!

Summer’s here, and with it come the simple pleasures of cooking and eating outdoors.

Many American households have an outdoor grill—the most popular variety being gas. While the debate rages on as to whether gas or charcoal is better (gas is easier to use; charcoal adds more flavor), one thing’s for certain: No other cooking technique achieves the seared and charred taste you get when you grill.

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Get the Job Done Stock your grill with basic tools to make the task of grilling easier. Buy the best quality utensils you can so they’ll last a long time. Here are some ideas on what to get.

• Heat-resistant oven or grill mitts. Wear a pair to protect your hands. Look for a longer style that goes higher up the arms for even more coverage.

• Tongs. Get a set that’s spring-loaded with long handles. Use for turning shellfish, vegetables slices, and skewered items. Owning two pairs is a good idea: Use one for raw items and the other for cooked.

• Long-handled offset spatula. Handy for flipping large pieces of food.

• Instant-read thermometer. Essential for determining when meats are ready (see “When Is It Done?”).

• Wooden or metal skewers. Smaller pieces of food can be threaded on skewers and set on the grill to cook. Don’t forget to soak wooden and bamboo skewers for 30 minutes before using, or they’ll burn on the grill.

• Cast-iron skillet or grill griddle. Useful for steaks, chops, fish fillets, and flatbreads.

Open-Faced Grilled Vegetable Sandwich

• Perforated grill racks. Small, delicate items can be placed on these when they might otherwise fall through standard grill grates. Be sure to oil grill racks before using so food won’t stick.

From Foods That Harm, Foods That Heal: What to Eat to Beat Disease and Live Longer by the editors of Reader’s Digest ($19.99, Reader’s Digest, 2018)

• Grill wok or basket with perforated holes. If you’re looking for smoky flavor, set these right on top of the grill. Stir-grill chicken, vegetables, fish, or shellfish in them using long-handled wooden paddles.

2 Tbsp olive oil

1 Tbsp balsamic vinegar

N tsp salt

V tsp ground black pepper

4 portobello mushrooms, stems removed

When you’re done grilling, it’s tempting to just shut off the grill and walk away. But immediately cleaning the grill makes grilling easier and safer the next time around. Burnt-on food does not add flavor! Use a stiff wire brush with a scraper to clean the grill while it’s still warm.

1 small bunch asparagus, trimmed and spears cut in half

When Is It Done?

1 large red bell pepper, halved and seeded

4 slices Italian bread

3 oz goat cheese

It can be tricky to know when food is cooked through. When it comes to vegetables, fruit, sandwiches, and bread, they’re done when they’re tender enough to your liking and have attractive grill marks.

For meats, insert an instant-read thermometer into the thickest section of the item to get an accurate reading. Use the following chart as a guideline. All degrees listed are in Fahrenheit.

• Beef: 140° for medium; 160° for well done • Chicken breast: 160° • Fish fillet: done when it begins to flake when tested with a fork in thickest part • Lamb: 140° for medium

30 min prep time serves 4

1. Preheat grill.

2. In a small bowl, whisk together oil, vinegar, salt, and black pepper. Brush mushrooms, asparagus, and bell pepper with oil mixture.

3. Grill vegetables, turning once, until tender, about 10 minutes for asparagus and bell pepper, and about 12 minutes for mushrooms. When cool enough to handle, peel and slice bell pepper.

4. Turn off grill. Place bread on grill for 2

• Pork: 140° for medium; 160° for well done

minutes, or until warm. Spread goat cheese on bread. Place mushrooms on each slice.

• Shellfish: appears opaque and is somewhat firm to the touch

5. Top with bell pepper and asparagus.

• Turkey breast: 165° ● SOURCE Red, White, and ‘Que by Karen Adler & Judith Fertig ($25, Running Press, 2017)

Serve warm.

Per serving: 211 Calories, 9 g Protein, 18 g Carbohydrates, 3 g Fiber, 12 g Total fat (4 g sat), 371 mg Sodium, HHHHH Vitamin C, HHH Vitamin K, HH Vitamin B2 (riboflavin), B3 (niacin), Phosphorus, H Vitamin B1 (thiamine), B6, E, Iron, Potassium

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[ quick tips ]

BY KELLI ANN WILSON

good to go eat smart while traveling

Who doesn’t love a good road trip? Roll down the windows, turn up the tunes, feel the wind in your hair . . . you’re off on a real adventure!

And with kids in tow, the fun is amplified.

If you’re traveling more than a short distance, both car and tummies will need refueling. Rest stops, fast food joints, and convenience stores are quick and easy, but they don’t always offer many healthy snack options.

With some advanced planning, your family can enjoy healthy, roadready snacks. Here are some tips to get you started.

Plan Ahead

Smart Stops

The best way to make sure you have healthy snack and meal options when traveling is to take them with you. Keep things simple by sticking to whole foods that you know your kids will eat. Perishable items can be kept in a cooler packed with ice. Here are some great travel-friendly snack options:

If you’re traveling a considerable distance, you’ll need more than snack foods to keep you going. The Academy of Nutrition and Dietetics recommends making the most of your stops by choosing your meals wisely.

Supermarkets offer healthy options like fruits with peels (bananas and oranges), as well as prewashed and cut vegetables—grab some hummus to dip and you’re good to go.

If you’d rather have a sit-down meal, take some time reading the menu. Choose entrées that are baked, broiled, grilled, or steamed, and avoid anything fried. Salads with lean protein can be surprisingly filling.

Good breakfast choices include oatmeal, eggs, and whole-grain bread.

No matter where you eat your meals, aim to fill half of your plate with fruit and vegetables. Split the rest evenly between lean protein and whole grains.

Fruit: Prepackaged options (applesauce or canned peaches); dried fruit (apricots and raisins); or fresh fruit (apples, grapes, pears) Veggies: Sliced bell peppers, cucumbers, and carrots Protein: Nut butter sandwiches, trail mix, cheese sticks, yogurt Whole grains: Popcorn, wholegrain crackers Water, low-fat milk, and 100 percent fruit or vegetable juices make good beverage choices.

SELECTED SOURCES “Eat Right While Traveling” by Caroline Kaufman, 1/25/18; “Food Tips for Summer Travel with Kids” by Jill Weisenberger, Academy of Nutrition and Dietetics, 8/10/17, www.EatRight.org • “MyPlate Snack Tips for Parents,” www.ChooseMyPlate.gov, 10/16

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Homemade goodies make tasty road-trip snacks. These baked apple chips contain dietary fiber, as well as a variety of phytochemicals.

Baked Apple Chips

20 min prep time

+ 2 hours cook time serves

Don’t forget utensils, and pack lots of napkins and cleansing wipes—even simple snacks can be a messy affair when kids are involved!

4

Reprinted with permission from the American Institute for Cancer Research, www.aicr.org

4 large apples (any variety)

2 tsp cinnamon

1 Tbsp granulated sugar

1. Preheat oven to 250°.

2. Slice apples horizontally into very thin rounds, using a sharp knife or mandolin (remove any seeds that don’t fall out as you cut).

Combine cinnamon and sugar in a small bowl.

3. Lay apple slices in a single layer on parchment paper, and sprinkle lightly with cinnamon sugar.

4. Bake for 1 hour, flip slices, and bake an additional hour (2 hours total).

Chips will continue to crisp up as they cool.

Per serving: 139 Calories, 1 g Protein, 34 g Carbohydrates, 6 g Fiber, 2 mg Sodium, H Vitamin K, Potassium

Kitchen Note: Don’t peel your apples! The peel contains a third or more of an apple’s cancer-fighting phytochemical compounds.

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6/11/18 2:14 PM

[ healthy focus ]

BY KELLI ANN WILSON

stay hydrated drink up for a healthy summer

Warmer weather is here, which means we’re spending more time hiking, biking, running, and swimming. As our activity levels increase along with the rising temperatures, it’s important to make sure we’re staying hydrated.

Water, Water Everywhere It may not be the most glamorous beverage, but water is the cornerstone of adequate hydration, and it can have a significant impact on athletic performance. Water takes on a variety of roles in the body including transporting nutrients and oxygen, supporting digestion and preventing constipation, protecting joints and other tissues, stabilizing body temperature and heartbeat, and keeping electrolytes in balance.

The Rules of the Hydration Game Individual water needs vary, but most healthy people should consume four to six cups of water per day. Exercising, especially in the heat, will increase your water needs. Most experts agree that waiting until you are thirsty is not the best indicator that you need to hydrate because thirst typically means that dehydration is already occurring. Another factor to consider is that aging adults tend to have a diminished ability to sense thirst, putting them at additional risk of dehydration.

Rather than rely on thirst alone, a better measure of hydration levels is the color of your urine: Pale yellow to clear is good; darker colors mean you need to drink more fluids.

Athletes who practice during the summer need to be particularly mindful of fluid losses. A good ratio to remember is that a pound of sweat equals about a pint of water. A high school football player decked out in full gear may lose as much as five pounds or more of sweat during the course of a practice—that’s five pints, or more than half a gallon, of water that needs to be replaced!

The best way to ensure that you stay hydrated while exercising during the summer months is to drink before you play sports or spend time in the sun. It’s also better to drink water while you’re exercising instead of waiting until you’re done if you want to maximize your performance and prevent your heart from having to work too hard. ● SELECTED SOURCES “Factors Associated with Pre-event Hydration Status and Drinking Behavior of Middle-Aged Cyclists” by B.A. Yates et al., J Nutr Health Aging, 2018 • “How Much Water Should You Drink?” by Heidi Godman, Harvard Health Letter, www.Health.Harvard.edu • “Staying Hydrated, Staying Healthy,” American Heart Association, www.Heart.org, 6/25/15

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