Grill Favorites
Guide to Marinades + Rubs
living nourish
Summer Survival Plan
CHOOSE REAL FOOD
Find whole, pure foods to support a healthy lifestyle
COMPLIMENTARY
JULY 2019
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Edition of Taste for Life
®
How to Keep Produce Fresh
6/10/19 4:02 PM
[ healthy pick ] Fruit
jackfruit A relative of mulberries and figs, jackfruit trees are native to Southeast Asia and produce the largest tree fruit in the world. Mature jackfruits can weigh anywhere between 10 and 100 pounds! Jackfruit is packed with immunity-boosting nutrients including vitamins A, B6, and C, as well as magnesium and potassium. One cup of raw, sliced jackfruit contains 2.5 grams of dietary fiber, which can aid digestion. Research suggests that jackfruit seeds, which can be baked, broiled, or ground into flour, may help lower cholesterol. Potassium in the fruit may help reduce blood pressure, and the fruit can also boost insulin levels. Available fresh or canned, jackfruit is a versatile food. Similar to pork or chicken, cooked jackfruit has a unique, fibrous texture that lends itself to use as a meat substitute in various dishes including BBQ sandwiches and pot pies. ● SELECTED SOURCES “Here’s the scoop on jackfruit, a ginormous fruit to feed the world” by Marc Silver, www.NPR.org, 5/1/14 • “Vegans are obsessed with this exotic fruit that looks and tastes like meat” by Christine Yi, www.Prevention.com, 11/4/18 • “What are the health benefits of jackfruit?” by Charlotte Lillis, www.MedicalNewsToday.com, 3/25/19
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[ july contents ]
22 6 14
healthy living
recipes you’ll love
6 health front
5 market gourmet
Blueberries for heart health • Food choice affects cancer risk • More
18 healthy family Explore the benefits of omegas.
20 in focus
Mango-Coconut Rice Pudding
12 grilled chicken Recipes sure to please every palate.
26 let’s get cooking Rubs and marinades enhance flavor.
Tips for boosting your metabolism.
22 summer survival plan Be prepared to treat sunburn, bug bites, and more. 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 CONTRIBUTING EDITORS
Lisa Fabian, Rich Wallace
EVENTS CALENDAR
ASSISTANT EDITOR
Kelli Ann Wilson ART DIRECTOR
Michelle Knapp
Nourish Thursday Demos
GRAPHIC DESIGNER
Ronna Rajaniemi
ALL STORES (check with your store FoodE Expert for times) JULY 4 & 11 Hikers Chunky Granola Snack, recipe on page 17
CUSTOM GRAPHICS MANAGER
JULY 18 & 25 Overnight Super Oats, recipe on page 17
Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR
Amy Pierce CUSTOMER SERVICE
Fall in love with feeling great
CHOOSE REAL FOOD
800-677-8847 customerservice@tasteforlife.com Choose Real Food
Eat the Rainbow
Expand Your Palate
Add a Boost
Create Harmony
The benefits of delicious, unprocessed foods. Eating the Nourish way means choosing a variety of fresh foods that are as close to their natural state as possible—foods that are unrefined, unprocessed or minimally processed, so you can get the maximum amount of nutrients they offer naturally. The Nourish plan emphasizes organic and natural foods, proteins, whole grains, superfoods, dairy or dairy alternatives, fruits and vegetables. Free from unhealthy fats and artificial ingredients, these foods work for you, not against you. Worried that unprocessed equals boring? Remember, quality ingredients do not skimp on flavor! You’ll discover a variety of tastes that will liven up your meals in new and unexpected ways. For more information, visit lundsandbyerlys.com/nourish
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Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER
T. James Connell CREATIVE AND SALES OFFICES
Nature Rx: How Nature Boosts Your Health by Dr. Crystalin Montgomery, ND, LAc Article on page 16
A balanced, harmonious relationship between mind and body is essential for an overall sense of health and well-being. It is important to take a step back from our busy lifestyles to take time for ourselves and find a balance. Turn to page 16 to learn how nature can help.
Nourish Thursdays Daily Deal
July Staff Pick!
Available on Thursdays, July through September
Suja Kombucha
Driscoll’s Organic Strawberries
$3.99
Save $1.50 each
2 /$5
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); ©2019 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.
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A NOTE ON RECIPES
Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
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[ market gourmet ] Dessert
Mango-Coconut Rice Pudding From the TasteforLife test kitchen
2 c sweet white rice (glutinous or Jasmine)
1 (13.5 to 14 oz) can full-fat coconut milk
1 c almond milk
O c honey
Pinch salt
1 Tbsp vanilla extract
4 mangoes, peeled and diced
Shredded coconut for garnish
50 min prep time serves 8
1. Cook rice according to package instructions. 2. Meanwhile, whisk coconut milk, almond milk, honey, and salt together in a large pan set over medium-low heat. Cook until honey has dissolved in coconut milk. Do not let mixture come to a boil or coconut milk may curdle.
3. Stir in cooked rice. Bring to a simmer. Reduce heat to medium and cook, stirring frequently, for approximately 10 minutes, until pudding has thickened. Remove from heat and stir in vanilla extract.
4. In bottom of each of 8 parfait glasses or small glass jars, alternate layers of rice pudding and diced mango, ending with a layer of mango and a garnish of shredded coconut. Per serving: 498 Calories, 6 g Protein, 91 g Carbohydrates, 4 g Fiber, 14 g Total fat (12 g sat), 71 mg Sodium, HHHHH Vitamin C, Folate, HH Vitamin A, B1 (thiamine), B3 (niacin), B6, Iron, Phosphorus, H Vitamin E, Calcium, Magnesium, Potassium, Zinc
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[ health front ]
NEWS THAT’S GOOD FOR YOU
choose blueberries for your heart
Blueberries are among the great joys of summer: delicious and nutritious. And new research shows that a serving per day can reduce the risk factors for heart disease. The findings, published in the American Journal of Clinical Nutrition, determined that eating about a cup of blueberries a day cut the risk of cardiovascular disease by 15 percent in people with metabolic syndrome. Those with the syndrome have at least three risk factors from these: high blood pressure, high blood sugar, excess body fat around the waist, low levels of good cholesterol, and high levels of triglycerides. About a third of American adults meet that standard. “Having metabolic syndrome significantly increases the risk of heart disease, stroke, and diabetes,” said lead researcher Aedin Cassidy, PhD. SELECTED SOURCES “Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome . . .” by P.J. Curtis et al., Am J Clin Nutr, 5/28/19 • “Eating blueberries every day improves heart health,” University of East Anglia, 5/30/19
a bone-health surprise Osteoporosis is considered a common condition in older women, but a new study carries a strong caution for men as well. “We typically associate loss of bone mineral density [BMD] with postmenopausal women, but our findings showed elevated risk in younger men,” said Martha Ann Bass, PhD. She led the study, which examined the extent of osteopenia among men and women ages 35 to 50. Osteopenia is a precursor to osteoporosis. It signifies bones that are weaker than normal, but do not yet break easily. The results showed that osteopenia was slightly more common in male participants (28 percent) than in women (26 percent). Dr. Bass said the best way to maintain BMD is through weight-bearing exercises such as walking, running, and jumping. Moderate weight training can also help. SELECTED SOURCES “Bone mineral density among men and women aged 35 to 50 years” by M.A. Bass et al., Journal of the American Osteopathic Association, 5/19 • “Researchers find 28% of 35- to 50-year-old men studied are at-risk for osteoporosis,” American Osteopathic Association, 5/28/19
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workplace meals often lacking
Making your lunch at home may be a pathway to better health. Researchers found that employees at a large urban hospital who bought the least healthy cafeteria food were more likely to have an unhealthy diet outside of work as well. They also tended to be more overweight and at higher risk for certain diseases. “Employer-sponsored programs to promote healthy eating could reach millions of Americans and help curb obesity, a worsening epidemic that too often leads to diabetes, cardiovascular disease, and cancer,” said lead researcher Anne N. Thorndike, MD. Previous studies have shown that meals made at home tend to have higher diet quality compared to those bought outside the home. Other studies have found that obesity contributes to higher workplace absenteeism, lower productivity, and higher healthcare expenses. SELECTED SOURCES “Eating healthily at work matters,” www.EurekAlert.org, 5/22/19 • “Want cheap and healthy meals? Cook at home” by Alan Mozes, www.WebMD.com, 3/24/17
food choice affects cancer risk Did You Know? Broccoli and its cousins were found to contain a molecule that helps suppress the growth of certain cancerous tumors. The molecule—also found in cauliflower, cabbage, collard greens, Brussels sprouts, and kale— inactivates a gene that plays a role in the development of the tumors. SOURCE “Natural compound found in broccoli reawakens the function of potent tumor suppressor,” Beth Israel Deaconess Medical Center,” 5/16/19
A new analysis of studies blames poor diets for a significant number of cancer cases among American adults. But the researchers pointed to several easy changes that could trim the risks: n Eating more whole grains n Eating more dairy n Eating less processed meat n Eating more fruit and vegetables n Eating less red meat n Drinking fewer sugar-sweetened beverages
SELECTED SOURCES “New study estimates preventable cancer burden linked to poor diet in the US,” Tufts University, Health Sciences Campus, 5/22/19 • “Preventable cancer burden associated with dietary intake in the United States” by F.F. Zhang et al., JNCI Cancer Spectrum, 5/22/19
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Safe Catch
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Lemonaise
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SALE GOOD THROUGH JULY 31, 2019
6/7/19 10:23 AM
Epic Bars EPIC Bar, the original meat, fruit, and nut bar, is a savory high protein snack designed to inspire your most EPIC adventures. Each bar is rich in protein, low in sugar, gluten free, grain free, and free of both soy and dairy. Live EPIC, Eat EPIC!
2 /$5.00
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Suja Organic Kombucha Suja Organic kombuchas are organic, verified non-alcoholic and feature functional adaptogens, such as ashwagandha and reishi.
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SALE GOOD THROUGH JULY 31, 2019
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JULY 2019
9
6/7/19 10:24 AM
Seven Sundays
RXBar
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Bars
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Organic Juice Drinks
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10
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Sorbet
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SALE GOOD THROUGH JULY 31, 2019
6/7/19 10:28 AM
Cobram Estate Extra Virgin Olive Oil Incredible flavor. Incredibly healthy. Cobram Estate Extra Virgin Olive Oil is made with olives that are picked and packed in less than 6 hours so that the optimal level of antioxidants are in every bottle. You can taste the difference in our rich and complex flavors — try it today to make your next meal even better!
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The Silver Palate Grain Berry whole grain cereals contain Onyx Sorghum — a powerhouse plant that fights free radicals, slows sugar absorption and develops plant based fiber.
Silver Palate pasta sauces are a delicious way to perk up any pasta for a delicious meal the whole family will love.
Thick & Rough Oatmeal
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Pasta Sauce
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buy one get one FREE JULY 2019
11
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BY LISA FABIAN
grilled chicken a barbecue favorite
Chicken is a tried-and-true winner for the grill. Here are some recipes for this beloved protein—and one for the perfect summertime side.
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© BILL MILNE
Skinless Chicken Breasts with Lemonato Sauce
Green Michelada Salt From Grill Fire by Lex Taylor ($24.95, Sterling Epicure, 2017)
From Grill Fire by Lex Taylor ($24.95, Sterling Epicure, 2017)
1 Tbsp fresh lime zest (about 5 limes)
Green Michelada Salt (recipe follows)
2 tsp grated ginger root
Lemonato Sauce (recipe follows)
4 skinless chicken breasts, about 1K lb
N c peanut oil
4 oranges slices, about V-inch thick (optional)
35 min prep time serves 4
1. Prepare Michelada Salt and Lemonato Sauce in
3 Tbsp kosher salt
2 Tbsp dried cilantro or ground coriander
1 Tbsp garlic powder
5 min
prep time
1. Zest limes with a microplane grater until you have about 1 tablespoon of fine zest.
advance. Set them aside until ready for use.
2. Mix lime zest with ginger, salt, dried cilantro
2. Bring chicken breasts to room temperature and pat them dry.
(or ground coriander), and garlic powder.
3. Bring grill to medium-high heat. 4. Douse a paper towel with the oil and rub it all over chicken breasts. Then rub chicken breasts with a small amount of Green Michelada Salt. (Reserve rest for another use.)
3. Store mixture in fridge in a sealed jar.
Lemonato Sauce From Grill Fire by Lex Taylor ($24.95, Sterling Epicure, 2017)
5. Place each piece of chicken over direct heat and, if you like, insert
K c fresh lemon juice
a V-inch slice of orange under thin side of each breast to reduce heat and ensure even cooking.
K c olive oil
1 small serrano chili pepper, finely diced razor thin
6. Grill chicken breasts over direct heat for 7 minutes on each side.
makes ¼ cup
5 min
prep time makes 1 cup
Remove chicken from grill. Let it rest for 2 minutes, and top with Lemonato Sauce.
Salt and pepper to taste
Per serving: 501 Calories, 39 g Protein, 4 g Carbohydrates, 1 g Fiber, 36 g Total fat (6 g sat), 514 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHH Vitamin E, HH Vitamin B2 (riboflavin), H Vitamin B1 (thiamine), B12, C, D, K, Magnesium, Potassium, Zinc
2. Store mixture in a resealable jar in refrigerator for up to one week.
1. Thoroughly mix lemon juice, oil, chili, salt, and pepper.
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continued from page 13
© STEVEN JOYCE
Lime & Cilantro Corn on the Cob From Leon Fast Vegan by Rebecca Seal, Chantal Symons, and John Vincent ($29.99, Hachette Book Group, 2019)
Zest and juice of 1 lime
2 small bunches of fresh cilantro, leaves finely chopped
2 tsp olive oil, plus extra for frying (optional)
5 scallions, finely sliced
2 cloves garlic, minced
K tsp fine salt
Freshly ground black pepper
4 fresh ears of corn, shucked and silks removed
1. Mix together lime zest,
25 min
cilantro, oil, scallions, prep time garlic, salt, and some serves pepper in a large shallow dish. Add corn and massage mixture into each cob. Remove from marinade, reserving marinade in dish.
4
2. Barbecue corn on grill rack over white-hot coals, turning regularly, for 5 to 10 minutes, until cooked on all sides. Alternatively, heat a splash of oil in a large skillet over high heat, add cobs, and cook for 8 to 10 minutes, turning often until cooked all over.
3. Add lime juice to reserved marinade. Then add cooked corn and spoon it over. Serve immediately. Per serving: 123 Calories, 4 g Protein, 23 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat), 313 mg Sodium, HHHHH Vitamin K, HH Vitamin C, H Vitamin B1 (thiamine), B3 (niacin), B6, Folate, Magnesium, Phosphorus
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© AUBRIE PICK
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Lightened-Up Curried Chicken Salad From Food You Want For the Life You Crave by Nealy Fischer ($28, Hachette Book Group, 2019)
DRESSING L c mayonnaise
1 avocado, peeled, pitted, and smashed
2 Tbsp fresh lime juice
2 Tbsp mango chutney
1 Tbsp extra-virgin olive oil
1 Tbsp curry powder
K tsp salt
N tsp freshly ground black pepper
30 min prep time serves 6
© PASTA FITS
K c finely chopped red onion
Roasted Poblano Creamy Spaghetti with Grilled Chicken, Onions, & Peppers
K c diced celery
From Pasta Fits, www.pastafits.org
SALAD 4 c diced, cooked chicken (preferably grilled)
N c chopped cashews, toasted
1 lb poblano chilies
4 tsp dried goldenberries*
O c plain unsweetened Greek yogurt
1 Tbsp chopped fresh cilantro leaves, plus more for garnish
N c roughly chopped cilantro
1 garlic clove, grated
1. Make dressing: Combine all dressing ingredients in a blender, and pulse until smooth. Or to prepare by hand, make sure avocado and chutney’s mango pieces are smashed smooth (you can use a fork to do this), and then whisk all dressing ingredients together in a medium bowl. Taste dressing and adjust seasoning to your liking.
2. In a serving bowl, stir together chicken, onion, celery, cashews, goldenberries, and cilantro. Toss with just enough dressing to coat. Taste and add more if necessary.
3. Garnish with extra cilantro to serve. This salad may be made an hour ahead of serving and refrigerated to chill. Per serving: 442 Calories, 34 g Protein, 14 g Carbohydrates, 4 g Fiber, 28 g Total fat (6 g sat), 398 mg Sodium, HHHHH Vitamin B3 (niacin), B6, HHHH Phosphorus, HH Vitamin B1 (thiamine), B2 (riboflavin), B12, H Vitamin E, K, Folate, Iron, Magnesium, Potassium, Zinc
*If you can’t find goldenberries, you can substitute regular or golden raisins, dried cranberries, or dried cherries.
Kitchen Note: In this salad, the mayonnaise has been reduced significantly by including an avocado, and the goldenberries add a sweet but tart punch. This salad is a great way to use up leftover chicken, is fun served as an accompaniment to a salad bar, and is an easy to-go lunch layered on a bed of greens with a light dressing.
Salt and pepper
4 oz spaghetti
4 (6 oz) boneless, skinless chicken breasts
45 min prep time serves 4
2 Tbsp vegetable oil, divided
1 small onion, cut in half along the equator
1 red bell pepper, sliced lengthwise into 2 pieces
1. To fire roast chilies for poblano cream sauce, place chilies on a baking tray and broil them until skin is blackened, turning as needed. 2. Place peppers in a bowl and cover with plastic wrap. When cool enough to handle, after about 20 minutes, remove blackened skin from peppers by wiping it off with your fingers. Rinse remaining blackened skin off. Cut chilies in half and remove and discard seeds. Roughly chop chilies and place in bowl of a food processor along with yogurt, cilantro, garlic, and salt and pepper to taste. Purée. 3. Bring a large pot of water to boil. Cook spaghetti according to package directions. Drain spaghetti and set aside. 4. Heat a grill pan over medium-high heat. Season chicken breast with salt and pepper and coat with 2 teaspoons of the oil. Grill chicken breast for approximately 4 minutes per side or until cooked through. Toss onion and bell pepper pieces with remaining oil. Season to taste with salt and pepper. Grill until just softened and slightly charred about 3 minutes. Slice grilled onion and bell pepper pieces into long strips. 5. Toss spaghetti with sliced bell pepper and onion and half of poblanoyogurt sauce. Heat through. Divide between 4 bowls. Top each bowl with a grilled chicken breast and dollop of remaining sauce. Per serving: 487 Calories, 49 g Protein, 39 g Carbohydrates, 4 g Fiber, 15 g Total fat (3 g sat), 405 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B2 (riboflavin), HH Vitamin B1 (thiamine), E, Magnesium, Potassium, H Vitamin A, B12, D, K, Folate, Iron, Zinc
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NATURE RX:
How Nature Boosts Your Health by Dr. Crystalin Montgomery, ND, LAc www.drcrystalinmontgomery.com
Want to optimize your physical and mental health and support resilience? It’s easy to look to the latest supplement on the market, with promises of health benefits that range from physical health and emotional wellbeing to increased resilience. Instead, a growing number of healthcare providers are recognizing the benefits of time in nature. See below for a primer on how nature therapy benefits our health, and ask your doctor if it’s right for you!
HOW DOES NATURE WORK? • Supports Vitamin D production in the body. Did you know your bare skin is a vitamin D producing machine? Exposing bare skin to UVB sunlight for half the time it takes to tan can boost vitamin D, which is an essential nutrient for mood, immune function and cancer prevention. Minimize your chances of overexposure by setting a timer for 15-30 minutes (up to two hours for those with darker skin), and cover up after you’ve had your daily dose.
• Helps increase microbiome diversity. Spending time in nature means you come into contact with non-human bacteria, fungi and other microbes found in soil and other plants. This can help increase biodiversity of our own microbiome, which is essential to immune function and lowering inflammation. So get your hands dirty and play in the garden!
• Encourages physical activity. You don’t have to go hiking off the grid to get the benefits of nature here (though that’s a nice option as well!). As more cities prioritize green space, it’s becoming easier to visit Mother Nature with a short walk or bike ride. With as little as 30 minutes outdoors, we can naturally increase movement to strengthen core muscles and muscles associated with balance, which is essential for metabolism and cognitive health. 16
• Provides an experience for all the senses. Being outdoors allows us to use our sense of smell, touch, taste, hearing and vision in ways that simply don’t get worked when we spend all day indoors looking at a screen. These senses are important for our mental health, which is why researchers are finding those with ADHD, anxiety and depression benefit from spending as little 15 minutes outdoors each day.
• Helps us understand rhythms. Watching nature evolve through daily and seasonal changes helps us to understand natural cycles of life, death and rebirth. This is essential to cultivating resilience so we can weather difficult times, adapt and evolve in ways that support our wellbeing. Fortunately there are a growing number of resources designed to help us connect with nature. Visit the Every Kid in a Park website at www. everykidinapark.gov. And to find a state park near you, visit www.dnr.state.mn.us/state_parks.
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INGREDIENTS:
Overnight Super Oats The perfect grab and go breakfast. Tasty sustained energy all morning long!
Hikers Chunky Granola Snack Perfect snack for on-the-go.
15 min prep time
serves 4-6
½ cup oats or muesli 2 teaspoons chia seeds 1 teaspoon ground flax meal ¼ teaspoon cinnamon 2 tablespoons dried apricots, sliced M cup nut milk, unsweetened 1 teaspoon maple syrup 2 tablespoons toasted sliced almonds ½ cup raspberries ½ banana, sliced ¼ cup coconut, raw unsweetened
10 min prep time serves 2
TO PREPARE: Combine oats, chia seeds, flax, cinnamon and apricots. Add nut milk and maple syrup; stir to combine all ingredients. Divide between two 8-ounce canning jars. Cover and let sit overnight in refrigerator. Top with sliced almonds, raspberries, banana and coconut before serving or taking on the go.
INGREDIENTS:
TO PREPARE:
2 cups muesli cereal (any flavor will do!) 2 tablespoons egg whites parchment paper ¼ cup pumpkin seeds, roasted and unsalted ¼ cup unsweetened coconut flakes 3 tablespoons sesame seeds 1 tablespoon chia seeds V teaspoon sea salt ½ cup dried cherries or cranberries 2 tablespoons butter 1 tablespoon coconut oil ¼ cup brown cane sugar 1 tablespoon maple syrup 1 tablespoon honey
Heat oven to 275 F. Line a cookie sheet pan with parchment paper. In a bowl, combine muesli and egg whites until well distributed. Set aside. In a separate bowl, mix pumpkin seeds, coconut, sesame seeds, sea salt and dried cherries. Set aside. In medium saucepan, combine remaining ingredients and whisk over medium heat until sugar is dissolved, and mixture is emulsified. Remove from heat. Mix muesli with seed and dried fruit mixture then combine with sugar mixture and stir with spatula until well coated. Pour onto sheet pan and press into an oval shape that is 1/3” thick, pressing down to keep mixture together. The mixture should not fit the pan entirely or it will be too thin. Bake for 40 minutes. Cool completely at room temperature. Once cool, break into large chunks and store in airtight container for up to 2 weeks. JULY 2019
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[ healthy family ]
BY TASTE FOR LIFE STAFF
Omegas, by the numbers what 3, 6, and 9 have to offer
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Americans have long been phobic about consuming fats—even the good kinds. While this attitude is changing, most American diets remain deficient in omegas, and this lack contributes to diseases. Omega 3 Sources
Why You Need Omega 3s
Omega 3s—along with omega 6s—are considered “essential” fatty acids. This means the body can’t make them, so they must be constantly replenished for good health. Fish oil is rich in two omega-3 polyunsaturated fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). To increase your intake, consider eating anchovies, herring, wild salmon, mackerel, and sardines. Other choices include grassfed meat, flaxseeds and flax oil, chia seeds, and walnuts. Experts advise that healthy people consume 250 to 500 milligrams (mg) of omega 3 per day. If you’re not a fan of fish, consider omega-3 supplements.
Omega 3 is cardioprotective and linked to lower levels of inflammation. Increased intake of omega 3s lowers triglyceride levels and the risk for high blood pressure and diabetes. Fish oil supplements may help reduce joint pain in rheumatoid arthritis. Studies have also found that omega 3 intake can help prevent depression and anxiety and improve symptoms of ADHD. Omega 3s can also help prevent atopic dermatitis, lessen the risk for macular degeneration, protect visual and neurological development in infants, fight certain cancers, and help with conditions such as asthma, Crohn’s, inflammatory bowel disease, and psoriasis.
Omega 6 Sources
Why You Need Omega 6
Ideally, we should consume about twice as many omega 6s as omega 3s. However, because so many processed foods (such as commercially processed vegetable oils and grains) contain omega 6s, that ratio is currently 17:1. This can cause inflammation in the body. The key is to cut down on processed foods and focus instead on gamma linolenic acid (GLA). GLA is a powerful anti-inflammatory and can be readily found in supplements made from the oils of the black currant, borage, and evening primrose plants.
In addition to promoting weight loss by increasing the body’s fat-burning ability, GLA helps fight allergy symptoms and inflammatory diseases such as arthritis, asthma, eczema, and psoriasis. It’s also useful for diabetes, PMS, osteoporosis, and ulcerative colitis. A study from researchers at Ohio State showed that improving the ratio of omega 6 to omega 3 decreased the risk of hip fractures. Omega 6s are effective for lowering total and LDL (bad) cholesterol levels. Used in combination with omega 3s, omega 6s can significantly lower deaths from heart disease and help protect vision.
Omega 9 Sources
Why You Need It
Our bodies can synthesize omega 9s from food, so they are not considered “essential” like omegas 3 and 6. Omega 9, an oleic acid, can be found in olives, olive oil, avocado oil, macadamia nuts, and almond butter.
Omega 9 can help lower blood pressure and LDL cholesterol while increasing HDL cholesterol. It may help boost memory. ●
SELECTED SOURCES “The association of red blood cell n-3 and n-6 fatty acids with bone mineral density and hip fracture risk in the Women’s Health Initiative” by T.S. Orchard et al., J Bone Miner Res, 3/13 • “Diet and psoriasis . . .” by J.W. Millsop et al., J Am Acad Dermatol, 9/14 • “Do long-chain omega-3 fatty acids protect from atopic dermatitis?” by I. Reese and T. Werfel, J Dtsch Dermatol Ges, 9/15 • “Polyunsaturated fatty acids for the primary and secondary prevention of cardiovascular disease” by A.S. Abdelhamid et al., Cochrane Database Syst Rev, 7/18 • “Potential benefits of omega-3 fatty acids in non-melanoma skin cancer” by H.S. Black and L.E. Rhodes, J Clin Med, 2/16
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[ in focus ]
BY JANE EKLUND
rev up
metabolism you’ve got this!
If you find that maintaining the weight you want isn’t as easy as it used to be, you’re not alone. Metabolism can be slowed by a couple of factors that affect pretty much everybody: aging and stress. But don’t worry—you don’t need to resign yourself to a slowly expanding waistline. There are a number of ways to boost a lagging metabolism.
Speed It Up Try some of these tactics to boost your metabolism and shrink your waistline. Sleep: If you skimp on sleep, you’re likely to make up for your tiredness by overeating the next day. Lack of sleep can also make it harder for the body to regulate appetite and eating. Studies show it lowers levels of leptin, the hormone that lets you know when you are full. Organize your schedule to get a full night’s rest every night. If your lack of sleep is caused by insomnia, check your “sleep hygiene”—make your bedroom comfortable and focused
on shuteye, and wind down your activities before bedtime. Exercise: Since losing muscle mass correlates with the metabolism’s slowing down, a simple way to up your metabolism is to work out regularly, with an eye toward challenging your muscles. Consider weightlifting. Strengthening muscles will help streamline the work of burning calories. Start a routine of aerobic exercise; if you already have an aerobic routine, amp it up. The more intense it is, the more calories you burn. Try switching from high to lower intensity during an exercise session. For instance, run as fast as you can for a minute, walk for two minutes, then repeat several times. Fill up on fiber: If you eat highfiber foods, you’ll fill up with fewer
calories, and the fiber will help your body process foods more efficiently. You’ll chew longer and feel full longer. Fiber provides a host of other health benefits. When you’re hungry, reach for fruits, vegetables, beans, and grains that are good sources of fiber. Be sure to drink plenty of water too.
SELECTED SOURCES “Can you boost your metabolism?” MedlinePlus, US National Library of Medicine, https://MedlinePlus.gov, 11/6/17 • “The effects of fiber on metabolic rate” by Mala Srivastava, www.SFGate.com • “How to boost your metabolism with exercise,” www.WebMD.com, 1/23/17 • “Metabolism: Myths and facts” by Christian Nordqvist, www.MedicalNewsToday.com, 7/18/17 • “Short-term fasting may improve health” by Mitch Leslie, Science, www.ScienceMag.org, 6/18/15 • “Understanding cortisol; the stress hormone” by Gail Innis, Michigan State University Extension, http://msue.anr.msu.edu, 8/24/14
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summer BY TASTE FOR LIFE STAFF
survival plan
22  J U L Y
Summertime means fun in the sun and lots of outdoor time. All that exposure to nature is good for the body and soul, but it can have a downside: Sunburn, bumps and bruises, and bug bites. Learn ways to stay safe and healthy this summer.
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Sun Safety Look for a broad-spectrum sunscreen with UVA protection. Sun protection factor (SPF) determines a sunscreen’s protection against UVB rays, but values greater than 50+ can fool people into thinking they can spend more time in the sun. This may lead to skin damage. Zinc oxide is a good alternative to chemical sunscreens. Sunscreen alone is not enough to prevent damage to skin from sun exposure. Choose shirts with long sleeves, pants, sunglasses, and a wide-brimmed hat to get the most protection from UV rays.
First Aid 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. For bleeding wounds, apply gentle but firm pressure with a piece of clean gauze or cloth. Avoid lifting the gauze repeatedly to check on the wound. That may cause it to start bleeding again. Elevating the part of the body where the wound is located can help slow bleeding. When bleeding stops, secure sterile bandage or piece of gauze with tape. (Note: 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.) 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 to 30 minutes may help reduce swelling. Never apply ice directly to skin—instead, wrap in a clean towel.
Beat the Bugs
First aid essentials You’ll want to have easy access to basic first aid supplies when you’re traveling, whether it’s a day trip or a road trip. Here are some items to put in your kit: Latex-free gloves Saline wound wash Bandages in a variety of sizes onstick, sterile gauze rolls N and pads, and adhesive tape to secure them Tweezers and scissors Instant cold packs Aloe vera gel Thermometer
Biting insects can transmit diseases, so protection is necessary. Wear long sleeves and long pants to cover skin. Choose lighter colors, which tend not to attract bugs. Dusk and dawn are the prime hours for insect activity, so avoid going out at those times if possible. Insect repellents made with herbs and essential oils tend to work for shorter periods of time than DEET. However, they’re safer than DEET and can help keep insects away. Consider these essential oils for DEET-free bug protection. Tea tree is a natural insect repellent. And its natural solvent properties help reduce itching when a bite does occur. Citronella keeps ticks, houseflies, and mosquitoes at bay. It’s often found in repellent candles for outdoor use. Oil of lemon eucalyptus is effective against mosquitoes. Patchouli and neem will help keep mosquitoes away. Basil, thyme, and oregano are among many other herbal oils that appear to work well. ● SELECTED SOURCES “Best sunscreen: Understand sunscreen options,” www.MayoClinic.org • “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 • “Eight little-known facts about sunscreens”; “Skin cancer on the rise,” Environmental Working Group, www.EWG.org • “How to select a sunscreen,” American Academy of Dermatology, www.AAD.org • Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects by Stephanie L. Tourles ($10.95, Storey Publishing, 2016) • “Prevention guidelines,” Skin Cancer Foundation, www.SkinCancer.org • “Researchers compare ‘natural’ mosquito repellents to DEET,” Entomological Society of America, 10/28/15
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JULY 2019
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[ let’s get cooking ]
BY EVA MILOTTE
building flavor with rubs and marinades
There’s no doubt that grilling is a cooking method like no other. Though the taste is incomparable, barbecued food can still benefit from something more. This is where rubs and marinades come in.
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Spice It Up The purpose of a rub is to flavor the food, yet allow its true taste to come through. Rubs also help form a savory and tasty crust. There are two types of rubs: dry and wet. Dry rubs contain only dry ingredients, such as ground spices, dried herbs, salt, and sometimes a sweetener like sugar. Dry rubs help reduce the overall fat of the finished dish, since they contain no oil. Wet rubs, also known as spice pastes, start off as a dry rub but the addition of a liquid ingredient (oil, water, yogurt) makes them wet. The consistency of a wet rub is like that of a thick paste, which is then rubbed into the food. Apply rubs to all sides and edges of the item several hours before grilling, so marinating can take place. You can also sprinkle a dry rub over just before grilling, or rub it in with your fingertips. Aim for 2 to 4 teaspoons of rub per pound of meat, fish, or poultry. Consider wearing a disposable pair of plastic or rubber gloves when working rub into meat or fish. This helps keep surface bacteria off your hands. Discard gloves after each use.
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Another consideration is the strength of the marinade. A lightly flavored one with fresh herbs takes longer to impart flavor than one with fiery chilies and strong spices. Speed up marinating time by making deep cuts in the sides of a whole fish or in pieces of chicken. If you wish to baste food with marinade while grilling, set aside about a quarter of the marinade before marinating the item. Use the reserved portion for basting toward the end of the grilling time. When making a marinade, consider certain flavor associations. For example, lemon juice pairs well with fish. Let your imagination guide you. Just be sure to marinate items in a nonreactive container (glass, stainless steel, ceramic, or porcelain). Avoid cast iron and aluminum vessels as they can react with a marinade’s acids. And it’s not necessary to fully submerge an item in marinade. Just turn it several times during the marinating process. ● SELECTED SOURCES Barbecue Sauces, Rubs, and Marinades by Steven Raichlen ($17.95, Workman, 2017) • The Brisket Chronicles by Steven Raichlen ($19.95, Workman, 2019)
Raichlen’s Rub
( aka Your Basic Barbecue Rub or 4/4 Rub) From The Brisket Chronicles by Steven Raichlen ($19.95, Workman, 2019)
Liquid Gold Known as liquid seasonings, marinades are mixtures of different components (oils, acids, and aromatics). These include spices, herbs, garlic, onion, chili pepper, olive oil, soy sauce, citrus juice, vinegar, and yogurt. Because marinades are wet, they infuse food with flavor through soaking. Acids in the marinade also help tenderize meat by breaking down meat fibers. Oils in the marinade keep the exterior of the food from drying out, and aromatics such as herbs and spices provide flavor. Always marinate food in the refrigerator in a tightly covered bowl or dish. Since most recipes are for one use only, discard the marinade after using what you need. Marinating time depends on the strength of the marinade, what the food is, and its size and cut. As a general rule, large pieces of meat (leg of turkey, brisket, pork shoulder) take about 24 hours. Marinate whole chickens, large whole fish, and beef and pork tenderloins for 6 to 12 hours. Medium-size pieces of protein (steaks, pork chops, chicken halves and quarters) reach optimal flavor in 4 to 8 hours. Small cuts (boneless chicken breast, shrimp, fish fillets) need only 15 minutes to 2 hours of marinating time.
N c salt (coarse, fine, kosher, sea, smoked, etc.)
N c pepper (cracked, coarse, fine, black, white, green, rainbow, etc.)
N c paprika (sweet, hot, or pimentón)
N c sugar (dark brown, light brown, maple, granulated, or Sucanat)
OPTIONAL FLAVORINGS:
1 Tbsp granulated garlic
1 Tbsp granulated onion
1 tsp celery seed
5 min
prep time
makes 1 cup (enough for 16 to 20 pounds of meat)
1. Combine all ingredients in a bowl and mix, breaking up any lumps in the sugar with your fingers.
2. Raichlen’s Rub will keep, in a sealed jar away from heat or light, for several weeks.
Kitchen Note: This simple rub is infinitely customizable and the only barbecue rub you’ll ever need. It’s called a 4/4 rub because it requires only 4 basic ingredients in equal proportions: salt, pepper, paprika, and sugar. J U L Y 2 0 1 9 27
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[ quick tips ]
BY KELLI ANN WILSON
how to keep produce fresh don’t let summer’s bounty go to waste!
Americans have a problem with food waste. The Natural Resources Defense Council estimates that up to 40 percent of the food produced in the US is never eaten. Other statistics show that around 14 percent of fruit and 19 percent of vegetables are discarded each year. Here’s how to make the most of the harvest.
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Buy the Best If you want your produce to last as long as possible, start fresh. Never buy bruised, cut, or moldy produce. Invest in fruit and vegetables with a long shelf life, like beets, cabbage, carrots, onions, pumpkins, spaghetti squash, and sweet potatoes.
Smart Storage Keep fruit and vegetables separate. Some fruits and vegetables release high levels of ethylene gas. This helps them ripen but may make other produce decay faster. • Produce that releases ethylene gas: Avocados, apples, unripe bananas, cantaloupe and honeydew melons, kiwi, plums, nectarines, peaches, and tomatoes. • Produce sensitive to ethylene gas: Broccoli and other cruciferous vegetables, carrots, cucumbers, eggplant, leafy greens, peas, peppers, squash, sweet potatoes, and watermelon. Store produce at the right temperature. Some types need to be refrigerated, while others should stay at room temperature. A good rule of thumb is to observe how items are kept in the store, and do that at home. Keep avocado, banana, garlic, onions, peaches, potatoes, nectarines, tomatoes, watermelon, and winter squash at room temperature. Make sure strong-smelling items— hello, garlic!—are stored separately so they don’t overpower their neighbors. Everything else should be stored in a cold fridge set at 40˚ or lower.
Special Treatment Some fruit and vegetables need extra care. Here are tips for dealing with special cases: Berries: Don’t wash berries until you’re ready to eat them. Herbs: If you’ve ever stored basil in the fridge, you’ll know that some herbs need a gentler touch (hint: it turns black—yuck!). Herbs with soft stems like basil, cilantro, dill, and parsley should be stored in a glass of water at room temperature. Herbs with woody stems, like rosemary and thyme, can be stored in the refrigerator. Onions and potatoes: Often appearing together in recipes, onions and potatoes make a great pair, but avoid storing them together. Both like to be stored in a cool, dark, dry, well-ventilated location, but if you keep them close together the potatoes might end up tasting like onions or even start sprouting!
Tomatoes: Despite being used as a vegetable in most recipes, tomatoes are fruit. Like other fruits, they sometimes need to finish ripening after being picked. Store tomatoes stem-side down at room temperature until they’re ready. If you’ve been blessed with an abundance of ripe tomatoes and can’t eat them all, they can be refrigerated and then brought back to room temperature before using.
Freeze In Freshness Pretty much any type of fresh produce can be frozen, which will preserve it indefinitely if it is stored constantly at 0˚. Here are some tips for making your freezer your best friend: • Always label what you put in the freezer because you’ll likely forget what it is and when you put it in. • Choose containers designed to resist moisture. Glass canning jars with wide mouths are a good choice (but regular glass containers may break). • Freeze fruit and vegetables at their peak freshness and wash them thoroughly before storing—freezing inactivates microbes but doesn’t kill them. • Some vegetables will need to be blanched (scalded) before freezing to reduce color, flavor, and texture loss. This can be done in a pot of boiling water or with steam. Blanching times vary for different vegetables. Most need between one and five minutes, though some items like corn on the cob and beets take longer. • Herbs can be puréed with a bit of olive oil and stored in ice cube trays, to be used later in the year when fresh herbs are in short supply. • Berries can be frozen in a single layer on a sheet pan. When they’re fully frozen, they can be transferred to a storage container. This keeps them from freezing together in a big clump and makes it easier to use just a few at a time. • Produce with a high water content like apples, celery, and cucumbers can be frozen but may not have the best texture when they thaw. ● SELECTED SOURCES “7 vegetables that stay fresh for months” by Dana Leigh Smith, www.Time.com, 2/16/16 • Cooking with Scraps by Lindsay-Jean Hard ($19.95, Workman Publishing, 2018) • “Freeze more. Waste less,” by Dana Gunders, Natural Resources Defense Council, www.NRDC.org, 8/12/15 • “Freezing and food safety,” USDA Food Safety and Inspection Service, www.fsis.usda.gov, 6/15/13 • “How to keep produce fresh longer— infographic,” Academy of Nutrition and Dietetics, www.EatRight.org, 6/15 • “Keep fruits & vegetables fresher longer,” American Heart Association, 4/25/18 • “Preserving food: Freezing vegetables,” University of Georgia Cooperative Extension Service, www.nchfp.uga.edu • Waste Not by James Beard Foundation ($45, Rizzoli, 2018)
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[ trending ]
BY LISA FABIAN
Paleo pointers what to keep in mind if you try this diet A popular eating plan, the Paleo diet emphasizes the simple and unprocessed foods our ancestors ate. Humans who lived during the Paleolithic era were hunters and gatherers with a diet consisting of meat, seafood, fruits, vegetables, seeds, and nuts. This ancient way of eating comprises today’s Paleo diet. Grass-fed varieties of meat, wild rather than farm-raised fish, eggs, and monounsaturated and polyunsatured fats like avocado and olive oils are encouraged under the plan. Cereal grains (including whole grains), dairy products, legumes, white potatoes, refined sugars and oils, and processed foods are avoided. The Paleo diet includes a lot of vegetables. Those who switch to the plan will most likely see an increase in their fiber and vegetable intakes. This benefits overall inflammation levels and gastrointestinal health.
Preliminary studies show positive results on cholesterol levels with the Paleo diet and also show promise in positively affecting blood glucose levels. Since the Paleo diet contains no sugar and no flour, eating Paleo can help control obesity. Some experts, however, feel a strictly followed Paleo diet lacks nutritional balance. Essential nutrients like calcium and vitamin D can be missing, as some food groups are eliminated. Those following the Paleo diet may find it hard to stick to for long periods of time. Since legumes are an important source of protein for vegans and vegetarians, these people may find the Paleo eating plan nearly impossible to follow. Discuss with your doctor if the Paleo diet is right for you. ●
SELECTED SOURCES “Effects of a Paleolithic diet with and without supervised exercise on fat mass, insulin sensitivity, and glycemic control . . .” by J. Otten et al., Diabetes Metab Res Rev, 1/17 • “The Paleo diet: pros and cons according to NUNM,” National University of Natural Medicine, www.nunm.edu, 4/10/19 • “Paleolithic nutrition improves plasma lipid concentrations of hypercholesterolemic adults to a greater extent than traditional heart-healthy dietary recommendations” by R.L. Pastore et al., Nutr Res, 6/15 • “What is the Paleo diet? Foods to eat and avoid . . .,” www.NBCnews.com, 4/22/19
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