Lunds & Byerly's July 2020

thirst quenching

lemon hydrator S e e p a ge 17

Snack-board suppers!

Superfoods for health

COMPLIMENTARY

JULY 2020

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Edition of Taste for Life

®

Celebratory mocktails

6/8/20 9:04 AM

[ healthy pick ] Watermelon

watermelon

Watermelon pops up at almost every barbecue, pool party, and picnic. It’s easy to see why: Watermelon boasts 92 percent water content, making this tasty fruit both refreshing and hydrating. The lycopene in watermelon may also protect against harmful UV exposure, which increases during the longer days of summer.

Watermelon is a great pick-me-up after a day at the beach or a strenuous summer hike. A good source of vitamin B6, which helps fuel the body by breaking down proteins, watermelon also contains antioxidants and potassium that can help the body recover after exercising.

Each 1-cup serving of watermelon contains fewer than 50 calories, making it the perfect summer snack. Watermelon chunks make great additions to salads, grain bowls, smoothies, and more.

Here are some tips for making the most of the season’s bounty: •W hen choosing a watermelon, prioritize firmness, symmetry, and heft— you want a fruit heavy for its size.

• A round yellow patch on the flesh is okay—even desirable—as that is where the melon sat on the ground while it was growing. Avoid fruits with a lot of bruises, cuts, and dents.

•A lways wash watermelons in cool water and pat dry before preparing and eating. Make sure your cutting surface and tools are clean too.

•O nce cut, fresh watermelon can last for up to three days in the refrigerator. ●

Nutrition Facts Serving Size 1 cup

Amount Per Serving

Calories

46

Protein

1g

Fat

0g

Carbohydrates Fiber

12 g 1g

Did you know?

Next time you’re offered a slice of watermelon, eat the rind! It’s 100 percent edible.

SELECTED SOURCES National Watermelon Promotion Board, www.Watermelon.org • “Watermelon,” US Department of Agriculture SNAP-Ed Connection, www.usda.gov

2 J U L Y

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[ july contents ]

22

15 © RAY KACHATORIAN

20

healthy living

recipes you’ll love

6 health front

5 market gourmet

Green tea aids weight loss • Smoking, Type 2 diabetes shorten life expectancy • More

18 healthy family Explore nutritious superfoods.

20 quick tips Help for sun-damaged summer hair.

22 control your cholesterol Tips to lower your disease risk.

Cherry Clafoutis.

12 the thrill of the grill Outdoor cooking is the very essence of summer.

26 let’s get cooking Snack-board meals make dinnertime special.

28 celebrations Try a refreshing mocktail.

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

• LEMON HYDRATOR

ART DIRECTOR

• NOURISH SUPERFOOD SMOOTHIE

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

Curt’s BBQ Sauce & Salsas Curt’s is a family-owned company based out of Stillwater, MN. These time tested family recipes made it out of the vault in 2007 and quickly became a hit for BBQ lovers near and far. In 2017, Curt’s BBQ Sauce was awarded 2nd Place in the American Royal World Series of Barbeque $3.99 Sauce Contest.

Save up to $1.60 TRY ALL 7 FLAVORS OF SALSA!

16 oz.

ALL VARIETIES

Sun Safety and Choosing Sunscreen Article by Mary Hardman

BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com NATIONAL SALES MANAGER

For the Love of Summer you want to be sure to protect your skin from the harmful UVA and UVB rays! Choose a sunscreen without harmful chemicals and with a SPF of 15–30. Enjoy the sun with the safety of Neutrogena sunscreen!

Sunscreen

$9.99

Save up to $2.50 3 oz.

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Leanna Houle, 800-677-8847 (x111) 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); ©2020 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Special Offer!

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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

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50 min

[ market gourmet ]

prep time serves 6

Recipe

Cherry Clafoutis From the Taste for Life test kitchen

1 tsp unsalted butter

2 c pitted frozen or fresh cherries

3 eggs

1 c whole milk

K c small-curd cottage cheese

L c sugar

K c flour

1 tsp vanilla extract

N tsp almond extract, optional

1. Preheat oven to 375°. Grease bottom and sides of a 9K-inch round glass baking dish with butter.

2. Place cherries in bottom of greased dish.

3. Whisk together eggs, milk, cottage cheese, sugar, flour, vanilla extract, and almond extract (if using) in a bowl.

4. Pour egg mixture over cherries. Bake until puffed and golden, 40 to 45 minutes.

Kitchen Note: With a consistency similar to flan, clafoutis is a French dessert made from fruit that’s covered in a sweetened batter. Cherries are commonly called for, but some recipes feature berries.

Per serving: 283 Calories, 11 g Protein, 44 g Carbohydrates, 2 g Fiber, 7 g Total fat (3 g sat), 160 mg Sodium, HH Vitamin B2 (riboflavin), B12, Phosphorus, H Vitamin A, B6, D, Calcium

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[ health front ]

NEWS THAT’S GOOD FOR YOU

sip your way to weight loss?

6 J U L Y

Making a switch to green tea might help you lose weight. Researchers looked at the results of 26 studies and found significant reductions in weight and body mass in participants who consumed green tea daily for more than 12 weeks.

(It tastes good too!)

SOURCE “Green tea may help with weight loss efforts,” www.EurekAlert.org, 5/6/20

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healthy habits

lower disease risk The longer you practice healthy habits in middle age, the less likely you may be to develop certain diseases later in life. That’s the finding of Boston University researchers, who examined the results of a 16-year study.

The more time a person spends following a nutritious eating plan, exercising regularly, and maintaining healthy blood pressure, blood sugar levels, cholesterol levels, and body weight, the less likely he or she is to develop hypertension, diabetes, chronic kidney disease, or heart disease. Early death is also less likely.

SOURCE “Healthy lifestyle reduces risk of disease, death,” Boston University School of Medicine, 3/11/20

Did You Know?

Smoking, Type 2 diabetes, and heavy stress are among the most significant life-shortening factors, according to a new study from Finland.

For the average 30-year-old man, for example, smoking was found to trim life expectancy by 6.6 years, while diabetes cut nearly the exact same amount. Heavy stress cost nearly three years, and a lack of exercise almost 2.5. The good news was that eating more fruits and vegetables added time to life expectancy.

SOURCE “Heavy stress and lifestyle can predict how long we live,” Finnish Institute for Health and Welfare, 3/11/20

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Lärabar

Made in Nature­

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5/$5.00

Organic Dried Fruit

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Kodiak Cakes

Gluten Free Graham Crackers

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GimMe Organic

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6/8/20 11:07 AM

R.W. Knudsen Family R.W. Knudsen Family offers an orchard of organic and natural juices and specialty products for your table.

Enjoy the best of nature with great-tasting beverages, made with uncompromising standards.

Very Veggie Juice Packs

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Plant Beautiful Skincare Collection by Pranarom Local to Minneapolis, Pranarom offers a complete assortment of the highest quality certified organic essential oils, wellness formulas, virgin plant oils, and aromatic hydrosols. Their new Plant Beautiful Skincare Collection harnesses the power of cold-pressed, organic plant oils and active essential oils to infuse skin with everything it needs to look and feel its best. Choose from regimens designed for normal to dry, normal to oily, or sensitive skin.

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JULY 2020 

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Blue Diamond Nut -Thins

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6/8/20 11:01 AM

Primal Kitchen Condiments Mark Sisson, New York Times best selling author of The Keto Reset Diet, set out to create the world’s best-tasting, real-food pantry staples, starting with a mayonnaise made with avocado oil. These condiments are made with real, simple, exceptional ingredients — and contain no dairy, gluten, grain, refined sugar or soy.

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Reed’s Specialty Soda Enjoy Reed’s world-famous, Jamaican-inspried recipes, crafted with real, fresh ginger root. Choose the level of spice that’s right for you! What a refreshing way to get the benefits of ginger — perfect straight up or mixed.

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JULY 2020

11

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grill

BY LISA FABIAN

the thrill of the

Get cooking outdoors!

Whether you’re new to grilling or can flip like a pro, there’s nothing like the taste of food that’s hit the flame. Try these easy favorites that are full of flavor.

45 min prep time serves 4

Potato-Zucchini Bake From Foil Pack Dinners by Julia Rutland ($19.99, Tiller Press, 2020)

2 Tbsp extra-virgin olive oil

1 tsp chopped fresh rosemary

O tsp fine sea salt

N tsp freshly ground black pepper

V tsp crushed red pepper flakes

K lb baby red potatoes, halved

2 zucchini, quartered and sliced

1 large garlic clove, very thinly sliced

1. Preheat oven to 375° or your grill to medium heat.

2. Combine oil, rosemary, salt, pepper, and pepper flakes in a large bowl. Add potatoes, zucchini, and garlic. Stir until vegetables are coated in oil.

3. Divide vegetables evenly and spoon into the center of 2 sheets of 12x18-inch heavyduty aluminum foil. Fold foil over vegetables and crimp edges for tent-type packages*.

Cook for 35 minutes, until potatoes are tender. *To make a tent-style package: Place the ingredients in the center of the foil. Bring the edges of the long sides of the foil together on top. Fold a couple of times, leaving air space above the food. Fold up the sides, folding several times until the sides are completely sealed.

Kitchen Note: Waxy or all-purpose potatoes such as red or fingerlings hold their shape when grilled or cooked in soups, stews, or casseroles. Use starchy potatoes with a fluffy texture, like russets, for frying or baking.

Per serving 118 Calories, 2 g Protein, 12 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat), 378 mg Sodium, HH Vitamin B6, C, H Vitamin K, Phosphorus, Potassium

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Thai Chicken Skewers with Peanut Sauce From Weber’s Ultimate Grilling by Jamie Purviance ($26.99, Houghton Mifflin Harcourt, 2019) © PHOTO CREDIT NAME

1K to 2 lb boneless, skinless chicken thighs

30 min

MARINADE

N c vegetable oil

2 Tbsp fresh lime juice

+1 hour

2 tsp Thai red curry paste

marinate time

2 garlic cloves, minced

serves 4

1 tsp kosher salt

N tsp ground black pepper

prep time

PEANUT SAUCE

K c unsweetened coconut milk, stirred

N c smooth peanut butter

1 Tbsp fresh lime juice

1 Tbsp low-sodium soy sauce 2 to 3 tsp Thai red curry paste GARNISH

2 thin scallions, white and light green parts only, thinly sliced on diagonal

1. Cut chicken thighs into 1K-inch uniform pieces. In a medium

4. Brush grill’s cooking grates clean. Grill skewers over direct medium-

bowl whisk together all marinade ingredients. Add chicken to bowl and mix well. Cover and refrigerate for at least 1 hour and up to 24 hours.

high heat with lid closed, until meat is firm to the touch and opaque all the way to the center, 8 to 10 minutes, turning once or twice. Arrange skewers on a platter and garnish with scallions. Serve with sauce.

2. In a small skillet or saucepan combine all sauce ingredients.

*Soak bamboo skewers in water for 30 minutes before using them.

Place over medium heat on stove and bring to a gentle simmer, whisking until smooth. Remove from heat and set aside to cool.

Kitchen Note: Chicken thighs, not breasts, are your best bet for

3. Prepare grill for direct cooking over medium-high heat (400° to 450°). Thread chicken pieces onto 4 metal or bamboo skewers*, dividing them evenly. Pieces should be touching but not squished together.

skewers, as they are less prone to drying out. The chicken pieces should be touching, but not crammed, on the skewers, so the meat stays moist.

Grill the first side a little longer than the second to get a flavorful crust.

Per serving 542 Calories, 33 g Protein, 8 g Carbohydrates, 1 g Fiber, 42 g Total fat (11 g sat), 576 mg Sodium, HHHHH Vitamin B3 (niacin), B6, HHHH Vitamin B12, Phosphorus, HH Vitamin B2 (riboflavin), Zinc, H Vitamin B1 (thiamine), E, K, Iron, Magnesium, Potassium

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Baked Salmon with Orange and Herbs From Foil Pack Dinners by Julia Rutland ($19.99, Tiller Press, 2020)

40 min prep time serves 4

1 seedless orange

4 plum tomatoes, seeded and diced

1 large shallot, minced

1 Tbsp chopped fresh tarragon

1 Tbsp chopped fresh basil

1 Tbsp chopped fresh thyme

2 Tbsp extra-virgin olive oil

O tsp fine sea salt

K tsp freshly ground black pepper

4 (4 oz) boneless sockeye salmon fillets

1. Preheat oven to 350° or your grill to medium heat.

Grate 1 teaspoon of orange rind into a large bowl. Peel orange and cut into segments. Place segments into bowl.

Stir in tomatoes, shallot, tarragon, basil, thyme, oil, salt, and pepper.

2. Place each salmon fillet in the center of 4 12x15-inch sheets of heavy-duty aluminum foil that have been lightly coated with cooking spray. Spoon tomato mixture evenly over salmon.

3. Fold foil over salmon and crimp edges for tent-style packages*. Place packages on grill or in oven for 20 to 30 minutes, until salmon is cooked to your desired degree of doneness (20 minutes will cook salmon to medium; for well-done salmon, cook for 30 minutes). *To make a tent-style package: Place the ingredients in the center of the foil. Bring the edges of the long sides of the foil together on top. Fold a couple of times, leaving air space above the food. Fold up the sides, folding several times until the sides are completely sealed.

© LIAM FRANKLIN

Kitchen Note: There are five types of wild-caught Alaskan salmon. Though any will work with this recipe, sockeye and king are the most common ones you’ll see as fillets in seafood markets. King fillets can be thick and might require a few extra minutes of heat to cook to your desired level of doneness.

14 J U L Y

Per serving: 252 Calories, 27 g Protein, 10 g Carbohydrates, 2 g Fiber, 12 g Total fat (2 g sat), 22 mg Sodium, HHHH Phosphorus, HHH Vitamin C, H Vitamin B6, K, Magnesium, Potassium

2020

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© RAY KACHATORIAN

25 min prep time

Corn on the Cob with Chile Oil and Lime

serves 4

From Weber’s Ultimate Grilling by Jamie Purviance ($26.99, Houghton Mifflin Harcourt, 2019)

CHILE-SPIKED OIL N c extra-virgin olive oil 1 tsp kosher salt K tsp ground cumin K tsp ancho chile powder or prepared chili powder

1. Prepare grill for direct cooking over medium-high heat (400° to 450°). In a small bowl whisk together oil ingredients. Brush corn evenly with about 2/3 of seasoned oil.

2. Grill ears of corn over direct medium-high heat, with

N tsp sweet or hot paprika

lid closed, until browned in spots and tender, 10 to 15 minutes, turning occasionally.

CORN ON THE COB

3. During last 1 to 2 minutes of grilling, lightly baste

4 ears corn, husked 1 lime, cut into 4 wedges GARNISH Chopped fresh cilantro (optional) Salt (optional)

corn with remaining seasoned oil. Remove from grill and squeeze a lime wedge over each ear. Garnish with cilantro and salt, if using. Serve.

Kitchen Note: You want the grill’s cooking grates to be popping hot here, so that they sear and caramelize the corn kernels to the point that they develop dark brown spots.

The squeeze of lime at the end ties all the flavors together.

Per serving: 215 Calories, 4 g Protein, 21 g Carbohydrates, 3 g Fiber, 15 g Total fat (2 g sat), 309 mg Sodium, H Vitamin B1 (thiamine), B3 (niacin), C, E, Folate, Magnesium, Phosphorus

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Sun Safety and Choosing Sunscreen Recent research tells us that having fun in the sun has benefits for your health. Although sun exposure will increase vitamin D levels, most experts suggest you still need to protect your skin if you plan to spend long stretches in the sun.

Choosing a sunscreen may be confusing when reading the ingredient list. Some sunscreens contain harmful chemicals, and may not be as effective as their advertisements claim according to the nonprofit Environmental Working Group (EWG). EWG claims that two-thirds of the products they reviewed for 2019 S ­ unscreen Guide have ingredients that are harmful and only provide weak protection for your skin. Here are some tips on choosing a sunscreen from the EWG.

• Choose a lotion or cream over a spray and

powder. Sprays and powders can be easily inhaled and are more directly accessible to the bloodstream. Lotions and creams are best when choosing a mineral-based sunscreen.

• A chemical to beware of is oxybenzone. This active ingredient has been known to cause ­allergic reactions and can potentially cause ­disruption within your hormone system.

• Vitamin A is another ingredient to avoid. It has been found that lesions can form quickly with ­ lotions and creams that contain retinyl palmitate, also know as “retinol” or “Vitamin A” on labels.

16

• Most sunscreens protect your skin from UVB

rays but not the more damaging UVA rays, which can cause malignant melanoma. This is a serious skin cancer. It is best to choose a mineral-based sunscreen which contains zinc oxide and titanium dioxide. These active ingredients sit on top of your skin and act as a barrier.

• UV rays are most intense at midday. Use sunscreen as part of your broader sun protection which could include hats, sunglasses, shirts, shorts and shade. Sunscreen should not be used on children under 6 months of age, so shade is their friend.

• The SPF on sunscreens can be misleading.

Research has shown that sunscreen above “50+SPF” is not more effective than those with SPF 50. Dermatologists recommend a SPF 30 and the FDA recommends a SPF of 15. SPF ­values refer to only sunburn protection. The SPF does not apply to UVA rays which can cause accelerated skin aging and skin cancer.

• Doctors suggest that reapplying sunscreen at

least every two hours is best when out in the sun or near water. Sunscreen washes off when swimming, exercising or playing a sport. Make reapplication part of your routine.

• Make your summer safe and protect your skin!

By Mary Hardman

JULY 2020

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Nourish Superfood Smoothie This vibrant smoothie is a great way to focus on healing and to be mindful about eating “clean”.

Lemon Hydrator Stay hydrated with this thirst quenching beverage packed full of fresh flavors and electrolytes.

INGREDIENTS:

TO PREPARE:

1. Add ingredients to blender in order as listed.

Blend on high speed until smooth.

1 cup coconut water 1 Tbsp hemp hearts 1 Tbsp chia seeds 1 tsp fresh ginger

1 Tbsp raw virgin ­coconut oil K organic apple 1 kiwi, peeleed K cup baby kale leaves N cup parsley leaves N cucumber, peeled & diced (about K cup) 3 ice cubes (optional)

serves

1

Note: For optimal flavor and n­ ourishment, drink smoothie as soon as it is prepared.

INGREDIENTS:

TO PREPARE:

4 each organic fresh lemon, juiced & strained (about 3 Tbsps) pinch Himalayan pink sea salt, finely ground 1 cup water ice (optional)

1. Combine all ingredients and enjoy!

Optional: Mix it up with different flavor combinations adding fresh lime, grapefruit, mint, rosemary and other seasonal fruits and herbs.

serves

1

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6/8/20 11:43 AM

[ healthy family ]

top of the list

these foods are super Whole grains, berries, vegetables (especially green, leafy ones), nuts, and coldwater, fatty fish are among the highly recommended choices that make up a healthy eating plan.

Here are a few that are so nutritious they’ve earned “super” status.

Salmon This tasty fish is rich in omega-3 fatty acids, which have been shown to have significant impacts on heart and brain function. The fats help lower triglycerides and have been shown to ease joint pain and possibly help ward off dementia.

Broccoli This cruciferous vegetable is high in vitamins C and K, fiber, and many other nutrients. It’s loaded with antioxidants, which play a major role in fighting diseases.

Garlic This popular herb is being studied for its potential to slow DNA replication, inhibiting cancer cells and tumors.

Research indicates its anticoagulant activity, which reduces the risk of

18 J U L Y

BY TASTE FOR LIFE STAFF

You’ve probably heard the term “superfoods.” But do you wonder what sets those foods apart? Superfoods possess more nutrients than most others, helping to reduce our risk of certain diseases, including Type 2 diabetes, cardiovascular ailments, and some forms of cancer. heart attacks. Garlic may lower blood pressure, and it has a history of use as an antifungal, antibacterial, and antiviral agent.

Walnuts These nuts are a rare plant source of omega-3 fatty acids, and they’re rich in fiber, vitamins, and minerals.

They’ve been shown to lower cholesterol and reduce inflammation.

Kale This vegetable is part of the same family that includes broccoli, cauliflower, and cabbage. These veggies fight against heart disease and cancer. Kale contains more iron than beef ounce for ounce. Pair kale with a fat like olive oil to help your body absorb its nutrients.

Blueberries Blueberries are a top pick when it comes to antioxidants. They’ve been shown to help prevent DNA damage, which can cause cancer and promote aging. They help prevent heart disease and can lower blood pressure.

Tomatoes This fruit is a great source of vitamins A and C. Tomatoes contain lycopene, a carotenoid that promotes heart health and healthy cholesterol levels.

Lycopene may help prevent prostate cancer.

Oats Hearty oatmeal makes its way to many a morning table. Beta-glucans— the soluble fiber in oats—regulate carbohydrate absorption into the bloodstream, keeping blood sugar and insulin levels steady and discouraging weight gain. Oats are rich in magnesium, which helps prevent heart attacks and strokes and keeps blood pressure in check. ● SELECTED SOURCES “Cruciferous vegetables intake and the risk of colorectal cancer . . .”

by Q.J. Wu et al., Annals of Oncology, 4/13 • “The health benefits of . . . garlic” by Jo Lewin, www.

BBCgoodfood.com • “Here’s why kale is so good for you” by Mandy Oaklander, Time, 1/2/15 • “Why oats are good for you” by Joanna Blythman and Rosie Sykes, The Guardian, 1/6/14

2020

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Superfood.

Super pure.

Pure organic, unrefined, virgin coconut oil from cold-pressed fresh coconuts.

Nothing more.

Zucchini Power Bread

Manufacturer’s Coupon

Ingredients 1 1/2 cup whole wheat flour 3/4 cup - 1 cup monk fruit, depending on sweetness preference 1 tsp baking soda 1/2 tsp baking powder 1/2 tsp salt 1 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp ginger

1/8 tsp ground cloves 1/4 cup Nutiva® Organic Coconut Oil 1 cup applesauce 1 tsp vanilla extract 1 cup shredded zucchini* 1/2 cup pecans 1/4 cup raisins Optional topping: 2 Tbsp Nutiva Organic Shelled Hemp Seed

Instructions Preheat oven to 350°F. Combine whole wheat flour, monk fruit, baking soda, baking powder, salt, cinnamon, nutmeg, ginger, and cloves in a mixing bowl.

Add in melted coconut oil, applesauce and vanilla extract to the mixing bowl, and stir. Fold in shredded zucchini, pecans and raisins, being careful not to overmix. Pour batter into a loaf tin, sprinkle with shelled hemp seed (if using), and bake for 50 mins – 1 hour, or until an inserted toothpick comes out clean. *To shred the zucchini, use a food processor or handheld grater.

Squeeze out excess liquid from the zucchini before adding it to the bowl.

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Offer Expires 9/30/20

Save $2.00 $2.00 OFF ANY ONE (1) NUTIVA® ORGANIC COCONUT OIL

Retailer: This coupon is good for two dollars off any purchase of any ONE (1) Nutiva® Organic Coconut Oil. Nutiva will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer.

Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. Cash value is .0001 cents. Manufacturer’s coupon–may be used starting 07/01/20; expires 09/30/20. Valid in US and Puerto Rico. Not valid for online purchases. Limit one coupon per purchase. Send all coupons to: Inmar Dept #92752, Nutiva, Inc., 1 Fawcett Drive, Del Rio, TX 78840.

6/8/20 9:19 AM

[ quick tips ]

BY TASTE FOR LIFE STAFF

summer hair care the natural way

Summertime does funny things to hair. (Sometimes not-so-funny things too.) The sun is a major culprit, but chlorine from pools and salt from the sea can also wreak havoc. Chlorine tends to make hair dry and brittle. The sun’s ultraviolet rays leave hair parched and frizzy.

Part of the problem is that fun in the sun strips hair of its natural oils. Treating hair with essential oils like sandalwood, rose, and patchouli can help. Mix a few drops with a carrier oil and massage into hair tips after washing to prevent split ends. If you’re looking to ditch the dandruff, essential oils like lavender, bergamot, clary sage, cypress, geranium, juniper, lemon, and ylang-ylang may do the trick. Mix a few drops of your favorite scent with a carrier oil and massage into the scalp, or blend with an unscented natural shampoo.

Essential oils are very concentrated, and may cause reactions if they’re applied directly to hair or skin. To prevent this, a carrier oil is used to “carry” the benefits. Carrier oils are made from vegetables, fruits, nuts, and seeds. Pressed from the fatty portions of plants, they do not evaporate as easily as essential oils do, nor do they have as strong an aroma. Good carrier oil choices for hair include coconut, jojoba, and olive.

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Taming the frizz

Try these additional tips to keep your hair looking great this season.

• Use clarifying shampoos that can help remove pollutants, chlorine, and salt water residue. Clarifying botanicals, including lemon verbena, mint, and myrrh, can free hair of contaminants.

• Avoid products containing alcohol as this can dehydrate hair. Use gentle shampoos that contain ingredients like lavender or rosemary.

• Protein-enriched conditioners help improve texture, strength, and body of dry hair fibers. Look for conditioners with soy and wheat proteins and amino acids to help restore shine and luster.

• Choosing natural products that contain restorative herbs (like aloe, calendula, chamomile, and henna) is particularly important for hair that’s been dyed, straightened, bleached, or permed, since these treatments have already damaged the hair. ●

Nutritionist and beauty expert Lisa Petty offers these suggestions for treating frizzy hair (or avoiding it altogether).

• Be gentle with your towel, and gently squeeze out excess water rather than rubbing hair.

• Use a wide-toothed comb on wet hair. Start combing hair near the tips rather than from the scalp; gradually move upward toward scalp.

• Wash hair in warm (never hot) water and rinse with cool water.

• Wear a bathing cap in chlorinated water.

• Invest in a silk scarf or a wide-brimmed sun hat to protect hair from the sun.

SELECTED SOURCES “The beauty benefits of natural oils”; “Dandruff—topic overview,” www.WebMD.com • The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016) • “Effects of ultraviolet B radiation on . . . human hair shaft” by K.S. Kim et al., Microscopy Research and Technology, 7/12 • “An in-depth review on the medicinal flora Rosmarinus officinalis (Lamiaceae)” by A. Begum et al., Acta Scientarium Polponorum Technologia Alimenteria, 1-3/13 • Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)

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6/4/20 6:38 PM

BY AL MCKEON

tips for getting your numbers in balance

High blood cholesterol quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they’re at risk for circulatory and heart disease.

But as one of the most discussed health issues, cholesterol isn’t quite the secret it used to be. Cholesterol level checks have largely become a routine part of annual physicals, allowing doctors to measure patients’ low-density lipoprotein (LDL), which causes cholesterol buildup and artery blockage, and high-density lipoprotein (HDL), which helps prevent cholesterol buildup.

22 J U L Y

Heightened awareness has spurred countless news stories and wellness campaigns on the importance of keeping bad cholesterol in check. That wealth of information about LDL has similarly led to countless tips on what can reduce cholesterol.

The ancient Sumerians would be pleased to know that herbs are among the cholesterol countermeasures

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recommended by experts because they, too, found them beneficial.

Granted, the Sumerians knew nothing about LDL and HDL, but even with rudimentary observations they knew enough to use herbs in medicine.

Helpful herbs Cholesterol in the bloodstream comes from certain foods you eat as well as what’s produced by the liver.

If you want to reduce your bad cholesterol, consider incorporating herbs into your life.

Herbs can be consumed for medicinal purposes, as not just the Sumerians demonstrated but also the ancient Chinese, Indians, Egyptians, and Greeks.

Ginger and turmeric also hold promise. In vivo research indicates that these two herbs can decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol in animals fed high-cholesterol diets. Look for curcumin supplements; curcumin is the main active ingredient derived from turmeric root.

A randomized, controlled, clinical trial including 204 patients found that those who consumed 3 grams of ginger daily for eight weeks experienced significantly beneficial effects on total cholesterol, LDL, and HDL levels compared with controls.

Garlic might keep away vampires, and it might also chase way LDL. Penn State nutritionists who studied the effects that herbs and spices have on cardiovascular disease saw an eight percent decrease in total cholesterol with garlic consumption, which was associated with a 38-percent decrease in risk of heart problems in 50-year-old adults. Other research indicates that consuming a half to one clove of garlic a day (or about 900 milligrams of aged garlic extract) can lower cholesterol by up to 9 percent.

Cholesterol-friendly foods A healthy diet that aims to reduce cholesterol can involve more than an herbal approach. The American Heart Association (AHA) recommends a diet that consists of other healthy foods: ♥ Vegetables: root and green varieties ♥ Fruits: fresh if possible ♥ Whole grains: cereals, breads, rice, and pasta ♥ Low-fat or no-fat dairy products ♥ Poultry ♥ Fish, especially fatty fish (salmon, mackerel, herring, lake trout, sardines, albacore tuna), which are rich in omega-3 fatty acids ♥ Non-tropical vegetable oils such as olive oil ♥ Nuts: walnuts, almonds, or hazelnuts AHA also urges people to limit their intake of sweets, sugar-sweetened beverages, and red meat.

If you can’t hit many of those AHA targets, at least try to incorporate herbs into your food and drink. The Sumerians couldn’t have been wrong. ●

SELECTED SOURCES “Effect of two ginger varieties on arginase activity in hypercholesterolemic rats” by A.J. Akinyemi et al., J Acupunct Meridian Stud, 4/16 • “Effects of . . . ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in Type 2 diabetes patients” by P. Azimi et al., Rev Diabet Stud, 2014 • “Herbs and spices enhance heart health as well as flavor” by Victoria M. Indivero, Penn State University, http://news.psu.edu, 11/18/14 • “High blood cholesterol: What you need to know,” National Heart, Lung, and Blood Institute, www.nhlbi.gov • “Indian spices for a healthy heart—an overview” by H.R. Vasanthi and R.P. Parameswari, Curr Cardiol Rev, 11/10 • “Lower blood pressure & cholesterol according to the latest AHA guideline” by Stephanie Stephens, HeartInsight, 11/14 • “Spices and herbs may improve cardiovascular risk factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15 • “What is cholesterol?” American Academy of Nutrition and Dietetics, www.EatRight.org, 6/20

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Terra Chips

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Curt’s Special Recipe BBQ Sauce & Salsa Curt’s Special Recipe is a local company out of Stillwater and a Scovie Award winner! These hand-crafted, small batch salsas and sauces use the best ingredients possible, including Curt’s signature blend of herbs and spices. From barbecued ribs and ballpark franks to tacos and corn chips, everything tastes better with Curt’s Special Recipe.

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6/8/20 11:04 AM

[ let’s get cooking ]

BY EVA MILOTTE

snack-board suppers they’re easy and fun!

A snack board is an artfully arranged compilation of small bites of different foods served at room temperature. Comprised mostly of pantry staples, prepared foods, store-bought options, and leftovers, snack boards are perfect for budget-friendly family meals.

Snack boards are a great time saver for a weeknight when you want food fast, but may not have the time or energy to prepare it. They’re also a nice option in the summer when you don’t want to turn on the stove. And a snack-board meal means there are fewer dishes to wash!

• Serving a snack board can cut down on food waste. By using up leftovers and placing out smaller amounts of food, there’s less chance of food being thrown away.

• Arranging everything on the board should take about 15 minutes. For the ultimate in convenience, boards can be made ahead of time and refrigerated until they’re ready to be served.

Here are some tips for composing a simple snack-board supper.

• Be sure to select items that can be served at room temperature, so you won’t have to heat the oven or use the microwave.

• Start by selecting your favorite vegetables. They can be fresh, canned, pickled, or previously steamed or roasted.

• Next, add a protein source like leftover meat, cold cuts, hard-boiled eggs, bean dips, edamame, tofu, or cheese.

• If you decide to serve cheese, it doesn’t need to be fancy. Everyday varieties like Swiss, Monterey Jack, or Cheddar are good options. For a softer cheese, try goat’s, ricotta, or fresh mozzarella.

• Add a side of dip in a small bowl for dunking the veggies. Dips are an important part of any board, as they tie everything together. Hummus, plain Greek yogurt, vinaigrette, pesto, and olive tapenade 26 J U L Y

are all easy options. Barbecue sauce and peanut sauce are family favorites.

• For crunch, add crackers, nuts, toasted or grilled French bread, whole-grain pretzels, or baked chips.

• Fruit adds a sweet balance to the array. Try grapes, berries, cherries, sliced apples, sliced pears, or watermelon wedges.

•U se a large bowl, tray, cookie sheet, plate, or wooden cutting board to organize everything.

When arranging the food, place different textures and colors next to one another. This creates a better-looking board.

•B e sure wet foods (and those that drip) are in their own small, separate containers.

• I f you’re making a board for a special occasion, add a few extra-special items like honey, all-fruit jam, smoked almonds, or dark chocolate.

Kids Love Them Too What child doesn’t want snacks for dinner? Snack boards offer an interesting presentation, which can help a picky eater try a new or previously untried food—particularly if it’s displayed near a favorite one.

Kids love food served on skewers, so include a few on the board. Consider skewering cherry tomatoes, fresh mozzarella, pickles, or cubed turkey.

Have each family member contribute their favorite food to the snack board, including the kids! Try snack-board theme nights for an interesting change.

Consider Italian, Tex-Mex, Greek, or Chinese.

For a fun evening, stage a board night—featuring both snack boards and board games. After the meal, play some family favorites. ● SELECTED SOURCES “How to make a kid-friendly snack board dinner” by Sally Kuzemchak, MS, RD, www.Parents.com, 2020 • “Master the art of snackboard assembly with these tips and tricks” by Kelsey Nixon, www.Today. com, 12/26/17 • “The snack board is the smartest, healthiest . . . dinner” by Meghan Splawn, www.TheKitchn.com, 12/7/16

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+ vegetables

+ fruit + bread

+ cheese

+ dips

+ protein

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6/8/20 7:28 AM

[ celebrations ]

make a mocktail Drink to your health!

Non-alcoholic cocktails, known as “mocktails,” aren’t just for kids.

These fancy drinks can turn an ordinary day into a special occasion.

Plus, mocktails that feature ingredients like fresh fruit, herbs, and unsweetened juices are more than tasty— they’re healthy too!

15 min

prep time + 3 hour chill time

Non-Alcoholic Sangria

serves 8

From the Taste for Life test kitchen

2 tea bags (black tea works best)

2 cinnamon sticks

2 c boiling water

K c sugar

3 c pomegranate juice

1 c freshly squeezed orange juice

1 c raspberries

1 c cherries

Cut fruit: 1 orange, 1 lemon, 1 apple, 1 lime

1. Steep tea bags and cinnamon sticks in the 2 cups of boiling water for 5 minutes.

Stir sugar into the water to dissolve.

2. Remove tea bags.

3. In a pitcher, combine steeped tea with pomegranate juice, orange juice, and fruits.

4. Refrigerate for at least 3 hours and up to overnight for more flavor.

5. Add sparkling water. Serve.

3 c sparkling water

Per serving: 157 Calories, 1 g Protein, 39 g Carbohydrates, 3 g Fiber, 1 g Total fat, 23 mg Sodium, HHHH Vitamin C, H Vitamin K, Folate, Potassium

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6/8/20 7:39 AM

Non-Alcoholic Magical Mint Sparkler From the Taste for Life test kitchen

K c fresh mint leaves 1K c unsweetened grape juice

O c unsweetened pineapple juice

2 c club soda

5 min

prep time + 4 hour chill time serves 4

1. Lightly bruise mint leaves in a small bowl.

10 min

2. Add mint leaves to a pitcher. Pour in grape and pineapple juices.

prep time

3. Refrigerate for at least 4 hours and up to overnight for better flavor.

4. Strain mint from juice mixture.

serves 4

5. Add club soda to pitcher with juice mixture. Serve over ice.

Per serving: 83 Calories, 1 g Protein, 21 g Carbohydrates, 1 g Fiber, 0 g Total fat, 38 mg Sodium, HHH Vitamin C, HH Vitamin B1 (thiamine), B2 (riboflavin), H Iron

Non-Alcoholic Green Iguana Sparkle From the Taste for Life test kitchen

1 honeydew melon

1 apple

2 celery stalks

K-inch piece of peeled fresh ginger root 3K c sparkling water

10 min prep time serves 4

1 sliced lime, to garnish

Equipment: Juicer

1. Cut melon, apple, celery, and ginger root into smaller chunks and put into a juicer.

2. Juice.

3. In a pitcher, mix juice with sparkling water.

4. Serve over ice.

5. Add lime slices to garnish.

Per serving: 123 Calories, 2 g Protein, 32 g Carbohydrates, 4 g Fiber, 1 g Total fat, 89 mg Sodium, HHHHH Vitamin C, HH Vitamin B6, H Vitamin K, Calcium, Folate, Magnesium, Potassium

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6/8/20 11:42 AM

[ fitness matters ]

benefits of

whey protein Protein has an important role to play in sports performance, and athletes have a variety of protein products to choose from if they want to gain strength and muscle.

Whey protein is one of the hottest options on the market.

Whey, 2 Ways

Protein +

Many people benefit from supplemental protein, particularly if they perform strenuous exercises such as lifting weights. Vigorous physical activity breaks muscle down, and high-quality protein is necessary to restore it.

Whey protein isolate offers the highest percentage of pure protein, often with just trace amounts of carbohydrates and fat. Whey is also water-soluble so it mixes well.

Another milk-based option, with slightly higher levels of fat and cholesterol, is whey protein concentrate. Whey concentrate offers a more variable amount of protein by weight—usually between 29 and 89 percent.

Here are some creative and tasty ways to boost the flavor and maximize the nutrition of your favorite protein powders.

Fruit smoothie: Blend frozen fruit such as berries, banana, or mango as well as ice into your protein shake.

Hint: Sneak in some veggies by tossing in greens like kale or spinach.

Smoothie bowl: Blend protein powder and frozen fruit with just a little liquid so the texture is thick, like softserve ice cream. Top with granola, sliced banana, and a spoonful of peanut butter or a sprinkle of cacao nibs. Eat with a spoon.

Energy bites: Combine protein powder, a nut butter such as almond butter, and melted coconut oil or coconut butter to form a thick dough. Form the dough into bite-sized balls, roll in shredded coconut if desired, and chill in the fridge until ready to enjoy. ●

Did you know?

Whey protein isolate contains less than 1 percent lactose, so it may be a safe option for those with lactose intolerance or lactose sensitivity.

SOURCE “FAQ: Can I consume whey protein if I’m lactose intolerant?” www.WheyProteinInstitute.org

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SELECTED SOURCES “Effects of whey protein and resistance exercise on body composition . . .” by P.E. Miller et al., Journal of the American College of Nutrition • “Nutrient recommendations: Dietary reference intakes (DRI),” National Institutes of Health • “Protein powder: What you should know” by Gina Shaw, www.WebMD.com • “Researchers investigate muscle-building effect of protein beverages for athletes,” American Society for Nutrition • “Study suggests consuming whey protein before meals could help improve blood glucose control in people with diabetes,” Diabetologia

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