Lunds & Byerly's July 2021

simple

caprese salad Recipe on page 17

Your paleo plan Protect your smile

COMPLIMENTARY

JULY 2021

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Edition of Taste for Life ®

Picnic recipes

5/28/21 3:16 PM

[ nutrition plus ] Mineral

iodine

Iodine is a trace mineral and key component of the thyroid hormones that help to regulate the body’s metabolic activity.

Thyroid hormones support protein synthesis and enzymatic activity, and they are also necessary for the healthy development of the skeleton and nervous system in fetuses and infants.

Iodine deficiency affects both growth and development, including mental development. An early clinical sign of iodine deficiency is goiter, an abnormal enlargement of the thyroid gland. Iodine deficiency can also cause hypothyroidism—an underactive thyroid gland.

Iodine is found in many foods, especially seafood. Iodine is also available as a nutritional supplement under the name potassium iodide. While acute iodine poisoning is rare, individuals with iodine deficiency or those with a preexisting thyroid disease, as well as infants, the elderly, and pregnant and lactating women may be more sensitive to excess iodine intake. Always consult your doctor to avoid potential interactions with medications. ●

Recommended Dietary Allowance LIFESTAGE

AGE (YEARS)

MALES (MCG/DAY)

FEMALES (MCG/DAY)

Children

1–3

90

90

Children

4–8

90

90

Children

9–13

120

120

Adolescents

14–18

150

150

Adults

19+

150

150

Food Sources

SELECTED SOURCES “Dietary supplement fact sheet: Iodine,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 3/29/21 • “Iodine” Linus Pauling Institute, http://lpi.oregonstate.edu, 2015

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FOOD

SERVING SIZE

IODINE (MCG)

Seaweed, nori, dried

10 grams

232

Cod, baked

3 oz, cooked

158

Yogurt, Greek, plain, nonfat

1 cup

116

Oysters

3 oz, cooked

93

Milk, nonfat

1 cup

85

Egg, hard-boiled

1 large

26

(For recommendations for infants and pregnant or breastfeeding women, go to https://lpi.oregonstate.edu/mic/minerals/iodine.)

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6/1/21 9:18 AM

[ july contents ]

6

22

© AMERICA’S TEST KITCHEN

13 healthy living

recipes you’ll love

6 health front

5 market gourmet

Exercise can increase your sense of purpose • Music-making can boost cognition in older adults • Healthy ways to get more protein • More

18 healthy family Natural bug repellents to keep pests at bay.

20 quick tips

Raspberry Crisp.

12 pack a picnic Healthy recipes to enjoy in the great outdoors.

26 let’s get cooking Warm weather food safety tips.

Get the nutrients you need for a healthy pregnancy.

22 should you go paleo?

Will eating like your ancestors help you meet your health goals?

28 healthy glow Bring your oral microbiome into balance.

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

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6/1/21 10:41 AM

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

• SAMMIE SKEWERS

• SIMPLE CAPRESE SALAD

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

It’s Picnic Season!

Donna Sweeney

Enjoy the best summer has to offer at your favorite picnic spot! Inside find recipes and features to help you plan your perfect picnic.

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)

Sir Kensington’s Condiments Sir Kensington’s condiments are made with real ingredients, including 100% certified humane freerange organic eggs, which results in a better tasting product. The condiments are non-GMO and preservative-free. They’re perfect to take with you on-thego or to serve at your summer barbecues.

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EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell

Condiments

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

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Tapuat Brewing Co. created two new, exclusive flavors for Lunds & Byerlys in 2020 — Sarsaparilla and Hibiscus Mint. Tapuat’s Sarsaparilla mixes black tea with Sarsaparilla root for a refreshing plantcentered version of probiotic root beer.

Hibiscus Mint is brightly colored with a tart, Kombucha refreshing flavor that’s easy to sip. Both flavors are delicious on their own, but they also make Save $1.00 / 14 oz. outstanding mocktails and cocktails.

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YEE HAW PICKLE CO. Dills

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4 J U L Y

2021

GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 603-831-1868

Tapuat Kombucha

Special Offer!

WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665

Staff Pick!

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2021 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

MINNESALSA Salsa

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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

[ market gourmet ] Recipe

Raspberry Crisp From the Taste for Life test kitchen

TOPPING

K c all-purpose flour

40 min

K c old-fashioned rolled oats

K c sliced almonds or walnuts, chopped

serves 6

¼ c packed brown sugar

K tsp salt

K tsp cinnamon

L c unsalted butter, melted

prep time

FILLING 4 c fresh or frozen (defrosted) raspberries

2 tsp lemon juice

L c sugar

2 Tbsp cornstarch

1. Preheat oven to 350°.

2. To make topping, stir together flour, oats, nuts, sugar, salt, and cinnamon.

Add melted butter and stir into flour mixture. Set aside.

3. To make filling, gently toss together fresh or defrosted raspberries, lemon juice, sugar, and cornstarch.

Transfer raspberries to an 8-inch square baking dish.

Evenly crumble topping over fruit.

4. Bake for 30 minutes, until fruit is bubbling and topping is golden brown.

Kitchen Note: Do not substitute quick oats or instant oats for the oldfashioned rolled oats.

Per serving: 301 Calories, 4 g Protein, 46 g Carbohydrates, 7 g Fiber, 12 g Total fat (7 g sat), 199 mg Sodium, HH Vitamin C, H Vitamin A, B1 (thiamine), Magnesium, Phosphorus

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[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

steadfast action

Physical activity has positive effects on a person’s sense of purpose in life, according to a long-term study. Middle-aged and older adults were tracked for up to nine years. The study found a “bidirectional” link: Exercise upped the sense of purpose, but having that sense of purpose increased the likelihood of exercising.

SOURCE “The bidirectional relationship between sense of purpose in life and physical activity . . .”

by A. Yemiscigil and I. Vlaev, Journal of Behavioral Medicine, 4/21

Did You Know?

Older adults who listened to music before bedtime reported significantly better sleep compared to those who didn’t. Sedative music showed better results than more rhythmic tunes. Maintaining the practice for longer than four weeks proved to be especially effective.

SOURCE “Effect of music therapy on improving sleep quality in older adults . . .” by C-T Chen et al., Journal of the American Geriatrics Society, 4/20/21

tune in to this

Older adults who show signs of cognitive decline seem to benefit from making music. Cognitive functioning, emotional well-being, and social engagement all improved in participants with mild cognitive impairment or dementia.

“Participating in music, like singing in a choir or playing in a drum circle, is a safe, engaging activity that our research demonstrates can support cognition at a critical time for older adults facing cognitive decline,” said study author Jennie L. Dorris, of the University of Pittsburgh.

SELECTED SOURCES “Effects of music participation for mild cognitive impairment and dementia . . .” by J.L. Dorris et al., Journal of the American Geriatrics Society, 5/18/21 • “Music may benefit older adults with cognitive impairment,” www.Eurekalert.org, 5/19/21

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options abound

Protein is an important part of any healthy diet, but many of us would like to cut down on how much meat we eat. The Tufts University Health & Nutrition Letter offers these healthy options: n E ggs. A large one has about 6 grams of protein. n Dairy products such as nonfat Greek yogurt or a serving of cottage cheese. n Legumes, including beans and lentils. n Nuts and nut butters. n Meat substitutes such as tempeh, seitan, and veggie burgers.

SOURCE “Ask Tufts Experts,” Tufts University Health & Nutrition Letter, 2/18

parsing protein

The right amount of protein consumption is the key to muscle health, but the protein can come from plant or animal sources, according to a new study from Brazil.

Researchers monitored healthy young adults for 12 weeks. Half of the participants were vegans and half were omnivores. Both groups consumed the recommended daily amount of 1.6 grams of protein per kilogram of body weight. At the end of the trial period, there were no differences in terms of muscle strength and mass increase.

Lead author Hamilton Roschel, PhD, noted that results might be different for older people or those with health problems.

SELECTED SOURCES “High-protein plant-based diet versus a proteinmatched omnivorous diet to support resistance training adaptations: A comparison between habitual vegans and omnivores” by V. Hevia-Larraín et al., Sports Medicine, 6/21 • “Vegan and omnivorous diets promote equivalent muscle mass gain, study shows,” Fundação de Amparo à Pesquisa do Estado de São Paulo, 5/19/21

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Cobram Estate

Lillie’s Q’s BBQ Sauce

Extra Virgin Olive Oil

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$16.99

Green Mountain­ ­Gringo

Majans Bhuja

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Santa Cruz Organic

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Boca Frozen Meat ­Alternative

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EatingWell Frozen Entrées

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Noosa Yoghurt

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Dr. Praeger’s Purely Sensible Foods Dr. Praeger’s delivers the most delicious recipes made from simple, nutritious and meatless foods that help encourage good eating habits that last a lifetime.

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Donkey Tortilla Chips & Salsa Donkey Chips are authentic style tortilla chips made using a generations-old recipe…handmade and seasoned‚ one batch at a time. Their crunchy, all-natural goodness stands up to hearty salsas‚ thick guacamole and the toughest seven layer dips.

Tortilla Chips

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pack a picnic

BY LISA FABIAN

for summer fun

Gather a blanket, a basket, and some beverages along with these tasty, portable recipes for the ultimate gathering in the outdoors. Picnic season is finally here!

Dreamy, Creamy (Any-Bean) Hummus

10 min

prep time makes about 2½ cups

From Instant Family Meals by Sarah Copeland ($22, Clarkson Potter, 2020)

2 c cooked chickpeas or cooked cannellini beans

1 garlic clove

N c tahini

5 Tbsp lemon juice (from 1 large lemon)

1K tsp ground coriander

1 t sp fine sea salt, plus more as needed

N c extra-virgin olive oil

1. Pulse chickpeas or cannellini beans, garlic, tahini, lemon juice, coriander, and the 1 teaspoon of salt in a food processor until smooth, scraping the bowl occasionally.

2. Gradually add oil, pulsing to make a super-smooth paste.

Season with additional salt as desired.

Kitchen Note: Serve with crudités for dipping.

Per serving (serves approximately 10): 238 Calories, 9 g Protein, 27 g Carbohydrates, 6 g Fiber, 11 g Total fat (1 g sat), 139 mg Sodium, HHHHH Folate, HH Vitamin B1 (thiamine), Phosphorus, H Vitamin B6, Iron, Zinc

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Fusilli Salad with Artichokes, Spinach, and Sun-Dried Tomatoes From The Ultimate Meal Prep Cookbook by America’s Test Kitchen ($29.99, America’s Test Kitchen, 2021)

1 lb fusilli pasta

K tsp salt, plus additional for cooking pasta

6 Tbsp oil, divided

N c red wine vinegar

30 min prep time

1 garlic clove, minced

K tsp black pepper

6 oz frozen chopped spinach, thawed and squeezed dry

2 c jarred whole baby artichoke hearts packed in water, rinsed, patted dry, and quartered

1 c oil-packed sun-dried tomatoes, rinsed, patted dry, and chopped

K c pitted Kalamata olives, chopped coarse

K c pine nuts, toasted

serves 8

2. Whisk oil, vinegar, garlic, the salt, and K teaspoon of the pepper together in a large bowl. Add pasta, spinach, artichokes, sundried tomatoes, and olives. Toss to combine. Cover and let sit for at least 15 minutes.

© AMERICA’S TEST KITCHEN

1. For the pasta salad, bring 4 quarts water to boil in a large pot. Add pasta and 1 tablespoon salt and cook, stirring often, until tender.

Drain pasta, rinse with cold water, and drain again, leaving pasta slightly wet.

3. To finish, stir in pine nuts and season with salt and pepper to taste.

Serve.

Kitchen Note: Feel free to substitute any short pasta for the fusilli; white wine vinegar or cider vinegar for the red wine vinegar; any olives or pepperoncini for the Kalamata olives; and walnuts or almonds for the pine nuts. This pasta salad can be made three days ahead.

Per serving: 404 Calories, 13 g Protein, 55 g Carbohydrates, 5 g Fiber, 18 g Total fat (2 g sat), 299 mg Sodium, HHHHH Vitamin K, HHHH Magnesium, Phosphorus, HHH Vitamin B1 (thiamine), Folate, HH Vitamin B3 (niacin), B6, Iron, Zinc, H Vitamin A, B2 (riboflavin), C, E, Potassium

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© GILBERT MCCARRAGHER

continued from page 13

1½ hour prep time

Roast Chicken and Three-Rice Salad

serves 10

From Home Farm Cooking by Catherine & John Pawson ($49.95, Phaidon Press, 2021)

1 preferably organic, free-range chicken (about 3¼ lb)

L c olive oil, divided

Sea salt and black pepper

¼ c wild rice, rinsed

¼ c brown rice, rinsed

1 c basmati rice, rinsed

1 onion, thinly sliced

6 scallions, thinly sliced

4 mild red chilis, seeded and cut into thin strips

¼ c cilantro, chopped

M c mint leaves, chopped 20 arugula leaves, shredded

1. Preheat oven to 425°.

2. Rub chicken with 2O tablespoons of the oil and season liberally with salt and pepper. Place in a roasting pan and put in oven for 10 minutes.

3. Reduce oven temperature to 375° and continue to roast for 50 to 60 minutes, basting with the juices occasionally, until chicken is thoroughly cooked. Remove from oven and leave to cool to room temperature.

Do not get rid of cooking juices.

4. While chicken is roasting, cook rice. Place basmati in a saucepan with 1M cups of water and a pinch of salt.

Bring to boil. Reduce heat to minimum, cover, and simmer for 20 minutes. Remove from heat and leave, covered, for 10 minutes. Uncover and leave to cool completely.

5. Place wild rice and brown rice in a saucepan and pour in enough cold water to cover rice by at least 3 times its volume. Bring to boil and simmer gently, uncovered, for 40 to 45 minutes, until rice is tender but still retains a little firmness. If water runs low, top up with extra boiling water. Drain through a sieve and run under plenty of cold water to stop cooking. Leave there to drain.

6. Carve meat from chicken or simply tear it off in largish chunks. Put meat in a bowl large enough to hold whole salad. In a separate bowl, whisk all dressing ingredients together with cooking juices from chicken.

Pour dressing over chicken and set aside.

7. Heat remaining oil in a pan, add onion and a pinch of salt and fry over medium heat until golden. Remove from heat and leave to cool.

Sea salt and black pepper

8. Add 3 rices, fried onion, scallions, chilis, chopped herbs, and arugula to chicken. Mix well and then taste and adjust seasoning.

FOR THE DRESSING ¼ c lemon juice

Kitchen Note: Feel free to adapt this recipe by adding roasted tomatoes and green beans to the three

1O Tbsp sesame oil 1O Tbsp Thai fish sauce 2¼ Tbsp olive oil

14 J U L Y

varieties of rice—basmati, wild, and brown—to turn it into a one-dish main course that can be prepared in advance. It is a perfect dish for a picnic, as you only need to transport one serving plate and everything is on it.

Per serving: 445 Calories, 22 g Protein, 25 g Carbohydrates, 2 g Fiber, 28 g Total fat (6 g sat), 432 mg Sodium, HHHHH Vitamin B3 (niacin), HHH Vitamin B6, Phosphorus, HH Vitamin K, Folate, H Vitamin B1 (thiamine), B2 (riboflavin), B12, C, E, Iron, Magnesium, Zinc

2021

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Tuna and Kale Salad From Carb Manager’s Keto Diet Cookbook by Carb Manager and Mandy Davis ($22.99, Page Street Publishing Co., 2020)

SALAD 2 small heads red chicory, ends and core removed

4 c baby kale

8 cherry tomatoes, quartered

20 Kalamata olives, thinly sliced

1 large avocado, diced

2 tsp baby capers

5 oz canned tuna

V tsp black pepper

DRESSING 2 Tbsp finely chopped fresh basil

2 Tbsp lemon juice

4 Tbsp extra-virgin olive oil

25 min prep time serves 4

1. Add chicory to a large serving bowl with kale, tomatoes, olives, avocado, and capers. Toss well to combine.

2. Drain tuna and flake it into salad. Season with pepper and stir again to combine.

3. Add basil to a small mixing bowl along with lemon juice and oil. Mix to combine and drizzle over salad. Let stand for 10 minutes before serving.

Kitchen Note: This simple salad is rich with healthy fats and lowcarb veggies. The salty capers and aromatic fresh basil contrast with the slightly bitter note of the chicory. If you can’t find chicory, any sturdy green (preferably one with a slightly bitter or spicy note) will work. Try endive, arugula, or escarole. Canned sardines make a nice substitution for the tuna.

You can make this salad up to 5 days in advance. The sturdy greens can be dressed ahead of time, but, if possible, add the avocado at the last minute.

Per serving: 333 Calories, 14 g Protein, 21 g Carbohydrates, 10 g Fiber, 24 g Total fat (3 g sat), 204 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, K, HHHH Vitamin E, HHH Vitamin A, B12, Folate, Phosphorus, Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Iron, Magnesium, Zinc © BECKY WINKLER

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Since 1996, Peace Coffee has been In It For Good, purchasing over 10 million pounds of green coffee from small-scale farmer cooperatives in more than 12 countries. With deep ties to the local community through its south Minneapolis roastery, the certified B Corp is bringing transparency to the coffee industry while delivering expertly roasted, small batch organic coffee­—often via bicycle in the Twin Cities.

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EASY AND DELICIOUS ON-THE-GO RECIPES, PERFECT FOR A SUMMER PICNIC Simple Caprese Salad INGREDIENTS: 1 pound fresh Mozzarella 4 medium heirloom tomatoes 1-2 bunches fresh basil leaves, reserve some for garnish sea salt, to taste coarsely ground fresh black pepper, to taste drizzle extra virgin olive oil drizzle L&B Italian Balsamic vinegar L&B Italian Seasoning, to taste

amount:

4–6 servings

TO PREPARE: Slice cold mozzarella into N inch slices. Loosely cover and set aside until it reaches room temperature.

Slice the tomatoes into N inch to K inch slices. Salt individually.

On a serving platter, arrange the mozzarella, tomato slices and whole

basil leaves, overlapping them slightly. Sprinkle with pepper, again with salt and drizzle with a generous portion of extra virgin olive oil.

Drizzle with balsamic vinegar and a dusting of L&B Italian Seasoning to enhance the fresh flavors of this salad.

Sammie Skewers A fun change from the typical sandwich.

Make with just about any fresh fruit or veggie. Serve with ranch dressing as a dip for an extra boost of tasty.

INGREDIENTS: 4 slices smoked turkey deli meat, each slice rolled up and cut into 4 pieces 16 each organic seedless grapes 2 each string cheese, each cut into 4 pieces 8 each snow peas, lightly blanched K each L&B Pretzel Roll 8 each bamboo skewers

amount:

2 servings or 8 skewers

TO PREPARE: Prepare each ingredient. For pretzel roll, cut into 12 pieces (recipe uses 8 pieces).

Skewer deli meat, grape, cheese, snow pea and pretzel roll. Repeat with remaining skewers.

Optional: Include a mint leaf as a garnish.

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[ healthy family ] B Y J A N E E K L U N D

bug off!

natural bug repellents that work Ah, summertime. The days grow warm and long, kids are on break, adults schedule vacations, and we all pour into the great outdoors—where we’re met by mosquitoes, ticks, gnats, flies, and other insect pests.

Given the severity of the diseases carried by some biting insects, people will want to make careful choices about the insect repellents they select for themselves and their families. For those who want to stay natural, there are plenty of options, and one ingredient— lemon eucalyptus oil—matches up to DEET in repelling mosquitoes and may have some effectiveness against ticks as well.

Protect your surroundings Those of us who spend a lot of time in our backyards can start by making them less friendly to insect pests.

First, dump any standing water that’s accumulated in buckets, old tires, tarps, and the like. Mosquitoes love to breed in such spots.

Next, try planting herbs that help deter pests. House flies and mosquitoes will avoid basil. Plant it in the garden and in pots where people congregate—it will provide some insect relief and an ingredient for pesto!

Lemongrass, an ornamental that contains citronella oil, is a mosquito repellent and a nice addition to chicken and pork dishes. Grow it in a pot so it can winter indoors.

Try planting mint in pots too, then pluck the leaves and crumple them into iced tea while the plants help keep bugs off nearby plants. Both mosquitoes and ticks will avoid rosemary and catnip plants.

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Protect yourself For a natural insect repellent that’s applied to the skin or sprayed on clothes, look for one key ingredient: Oil of lemon eucalyptus. The only plant-based mosquitorepelling ingredient that’s recommended by the Centers for Disease Control and Prevention, it’s found in bug sprays and lotions made by natural products companies as well as companies that also make repellents containing DEET. Oil of lemon eucalyptus isn’t safe for children younger than 3, so consider a soy-based repellent for preschoolers. One commercial repellent containing 2 percent soybean oil along with glycerin, lecithin, vanillin, and oils of coconut and geranium was as effective as DEET in one study. ● SELECTED SOURCES “16 plants that repel unwanted insects” by Tom Oder, Mother Nature Network, www.mnn.com, 4/22/19 • “How to keep mosquitoes out of your yard” by Jessica Walliser, www.RodalesOrganicLife. com, 5/27/16 • “Keep pests off pets! Plants to grow that repel ticks and fleas” by Emily Cardiff, www.OneGreenPlanet.org • “Natural mosquito repellents”; “Safer bug spray: Natural bug repellents” by R. Morgan Griffin, WebMD.com • “Plant-based insect repellents: a review of their efficacy, development and testing” by M.F. Maia and S.J. Moore, Malaria Journal, 4/15/11 • “Prevent mosquito bites,” Centers for Disease Control and Prevention, www.CDC.gov

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[ quick tips ] B Y K E L L I A N N W I L S O N

healthy

pregnancy What’s good for baby is good for you!

You want to do everything you can to give your baby the healthiest start in life. Good nutrition is the foundation of a healthy lifestyle, and that’s especially true during pregnancy. Ensure you’re getting the nutrients you both need with this helpful chart.

Nutrients for Moms and Babies NUTRIENT

FOOD SOURCE

Carbohydrates

Breads, cereals, fruit, potatoes, pasta, vegetables

Aids energy production

Beans, eggs, fish, lean meat, nut butters, tofu

Promotes cell growth and blood production

Nuts and nut butters, dairy, meat, vegetable oils

Boosts energy stores (limit to 30 percent or less of daily calorie intake)

Cheese, milk, spinach, yogurt

Builds strong bones and teeth; assists with muscle contraction and nerve function

Vitamin A

Carrots, dark leafy greens, sweet potatoes

Supports eye health, bone growth, and healthy skin

Vitamin B6

Bananas, pork, whole-grain cereals

Aids with red blood cell formation; helps the body use protein, carbohydrates, and fat

Vitamin B12

Fish, meat, milk, poultry. (Vegetarians may need to supplement)

Helps maintain nervous system health

Vitamin C

Broccoli, bell peppers, citrus fruit, tomatoes

Helps the body absorb iron; supports healthy bones, gums, and teeth

Vitamin D

Fortified breads, cereals, dairy products

Supports healthy bones and teeth; assists with calcium absorption

Beans, green leafy vegetables, dark yellow fruits and vegetables, peas, nuts

Promotes blood and protein production; assists with enzyme function

Fortified breads and cereals, lean red meat, spinach

Necessary for red blood cell production; helps prevent anemia

Protein Fat Calcium

Folate Iron

HEALTH BENEFITS

SELECTED SOURCES “Eating right during pregnancy,” Academy of Nutrition and Dietetics, www.EatRight.org, 4/21 • “Making healthy choices in each food group,” www.ChooseMyPlate.gov, 4/27/18 • “Nutrition you need after childbirth,” www.WebMD.com, 6/25/19 • “Pregnancy nutrition: Eating healthy while pregnant,” American Pregnancy Association, https://AmericanPregnancy.org, 11/24/18 • “Staying healthy and safe,” Office on Women’s Health, www.WomensHealth.gov, 3/14/19

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Foods to eat . . .

The best way to get the nutrients you need is to eat a balanced diet.

Here are some of the healthiest choices from each food group.

• Fruits: Apricots, bananas, cantaloupe, grapefruit, honeydew melon, oranges, prunes • Vegetables: Bell peppers, carrots, dark leafy greens, sweet potatoes • Whole grains: Fortified breads, cereals, pasta (make sure the ingredients list “whole grain”) • Dairy products: Low-fat milk, yogurt, soy milk • Healthy fats: Avocados, olive oil, nuts, seeds

. . . and foods to avoid Some foods are a nogo during pregnancy for a variety of reasons, including alcohol, caffeine, deli meats, hot dogs, some fish (king mackerel, shark, swordfish, tilefish), raw sprouts, refrigerated smoked seafood, and unpasteurized dairy products or juices.

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BY TASTE FOR LIFE STAFF

should you go

paleo?

what to keep in mind if you try this diet

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, which emphasizes whole, unprocessed, high-quality meats and vegetables while excluding grains, legumes, sugar, most dairy, and refined vegetable oils.

Many people believe it helps them with health challenges ranging from digestive issues to hormonal imbalances. 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,feelastrictlyfollowedPaleodietlacksnutritional balance.EssentialnutrientslikecalciumandvitaminDcan be missing, as some food groups are eliminated.

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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 individuals may find the Paleo eating plan very difficult 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/Metabolism Research and Reviews, 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., Nutrition Research, 6/15 • “What is the Paleo diet? Foods to eat and avoid . . .,” www.NBCnews.com, 4/22/19

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6/1/21 9:24 AM

Blueberry-Almond Paleo Porridge From the Taste for Life test kitchen

K c raw unsalted almonds, chopped

K c unsweetened shredded coconut

1 Tbsp raw unsalted sunflower seeds

2 Tbsp almond flour

1 tsp ground cinnamon

¼ c boiling water

1 Tbsp maple syrup

1 c blueberries

10 min prep time serves 2

1. Process almonds, coconut, sunflower seeds, almond flour, and cinnamon in a food processor until finely ground, taking care to not overblend.

Paleo-friendly foods ✔ grass-fed varieties of meat

2. Transfer mixture to a heat-proof bowl. Pour the ¼ cup of boiling water over and stir to combine.

3. Transfer porridge to two serving bowls.

Drizzle with syrup and top with blueberries.

Per serving: 438 Calories, 11 g Protein, 32 g Carbohydrates, 10 g Fiber, 34 g Total fat (14 g sat), 10 mg Sodium, H Vitamin B2 (riboflavin), B6, E, K, Calcium, Iron, Magnesium, Phosphorus

✔ wild rather than farm-raised fish ✔ eggs ✔ colorful fruits and vegetables ✔ avocado, coconut, and olive oils

What to avoid ✘ cereal grains (including

whole grains)

✘ dairy products ✘ legumes ✘ white potatoes ✘ refined sugars and oils ✘ processed foods

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6/1/21 9:24 AM

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[ let’s get cooking ] B Y E V A M I L O T T E

food safety it’s important!

The sun’s out. The weather’s warm. It’s a great time for a picnic! While it’s essential to follow food safety protocols throughout the year, it’s particularly important during the warmer months. For safe and happy gatherings, here are some basics on storing, handling, and preparing food.

Safety First Allow perishable foods to remain out at room temperature for no more than two hours. If the temperature will be 90° or more where the food will be served, keep it out for no longer than one hour. After this time, it needs to be refrigerated.

At both indoor and outdoor gatherings, use slow cookers, chafing dishes, and warming trays to keep food hot. To keep an item chilled, place it in a container and then nestle this container in a larger bowl of ice.

When out shopping, don’t buy food that’s past its “sell by” or “use by” date. Avoid purchasing any goods that are expired. Never purchase meat or poultry if the packaging is torn or leaking.

Before and after food preparation, whether at home or away, wash your hands well with soap and water for 20 seconds.

Take care not to cross contaminate raw meat, raw poultry, and raw fish with other food items. Wash countertops, knives, and cutting boards thoroughly with soap and water after handling raw items.

Enjoy leftovers within three to four days.

Keep Your Cool Your refrigerator may not be the first thing that comes to mind when it comes to food safety. After all, its job is to keep items cold. But knowing exactly where to store things in the fridge keeps item fresher and safer for longer.

Start by setting your freezer to the coldest setting available, at or below 0°. Set the fridge temperature at or below 40°.

Get to know your refrigerator’s natural cool zones.

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First, there’s what’s known as the cold zone. This area is located on the top and bottom shelves at the back of the fridge, as well as the bottom shelves of the door.

Store these items in the cold zone: fruit not prone to chilling injury (grapes, cherries); dairy; ready-to-eat items; and cooked proteins.

The next area, known as the moderate zone, takes up the front part of the refrigerator. This area encompasses the top to bottom shelves in the front, as well as the top shelves of the door. This zone is more moderate in temperature. Keep butter, eggs, and fruit that’s sensitive to chilling injuries (berries, citrus) here.

Last is the humid zone. This area is otherwise known as the crisper drawer, and its purpose is to keep produce with high-water content from rotting and wilting. Store vegetables in this area.

When it comes to defrosting items from the freezer, never thaw frozen foods on the counter where bacteria can quickly multiply. The only exception to this is nuts. Always thaw frozen items in the refrigerator. Place the items on a plate or in a bowl to prevent liquid from coming into contact with other foods. Keep in mind that some items can take up to a day to completely thaw.

Before putting cooked food away in the fridge or freezer, allow it to cool on the counter to room temperature (70° to 75°) for no more than one hour.

Picnic season is here and enjoying food outdoors is one of summer’s greatest pleasures. Try this take on a traditional potato salad. Be sure to pack some ice to keep it chilled!

SELECTED SOURCES “Keep food safe! Food safety basics,” US Department of Agriculture, www.fsis.usda.gov • The Ultimate Meal Prep Cookbook by America’s Test Kitchen ($29.99, America’s Test Kitchen, 2021)

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5/20/21 9:03 AM

Cauliflower “Potato” Salad From Keto BBQ by Faith Gorsky and Lara Clevenger, MSN, RDN, CPT ($16.99, Adams Media, 2021)

3 c cauliflower florets

6 Tbsp full-fat mayonnaise

2 T bsp finely minced dill pickles

1 tsp yellow mustard

1 tsp onion powder

1 tsp garlic powder

K tsp salt

¼ tsp ground sweet paprika

T tsp ground black pepper

¼ c minced red onion

2 large eggs, hard-boiled and chopped

2 Tbsp chopped fresh dill

25 min prep time serves 6

1. In a medium saucepan over medium-high heat, add cauliflower and enough water to cover by 2 to 3 inches. Bring to a boil, and then reduce heat and simmer about 5 minutes until fork-tender. Drain and cool completely.

2. In a large bowl, whisk together mayonnaise, pickles, mustard, onion powder, garlic powder, salt, paprika, pepper, and onion.

Add cauliflower, eggs, and dill, and stir to combine.

3. Cover and refrigerate 1 hour or up to 5 days before serving.

Kitchen Note: You won’t believe how close this mock potato salad is to the real deal! You won’t even miss the potato. Don’t skip the dill pickles; they really make this side dish something special.

The flavor of this salad is even better after the flavors have had the chance to blend a bit. This dish is perfect to make ahead and bring to an outdoor barbecue.

© JAMES STEFIUK

Per serving: 144 Calories, 3 g Protein, 5 g Carbohydrates, 2 g Fiber, 13 g Total fat (2 g sat), 221 mg Sodium, HHH Vitamin C, H Vitamin B6, Folate, Phosphorus

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5/24/21 6:39 AM

[ healthy glow ] B Y L Y N N T R Y B A

protect your smile good oral health

Oral health is about more than clean teeth. We’ve heard a lot about the gut microbiome. Less attention has been paid to the ecosystem inside the mouth. It teems with invisible activity: More than 700 kinds of microorganisms live there.

While some bacteria species contribute to gum disease and tooth decay, they will remain harmless in a balanced oral microbiome, explained Gerry Curatola, DDS, a New York City-based biologic dentist who wrote The Mouth-Body Connection ($27, Center Street, 2017).

But when the oral environment becomes imbalanced, the problems start, he says.

Signs of imbalance How can you tell if your mouth’s microbiome is out of whack? Inflamed, receding, and bleeding gums, tooth decay, bad breath, mouth ulcers, and sensitive teeth are some of the indicators.

Saliva, or the lack of it, plays a major role in oral health. Saliva covers teeth with a thin, antimicrobial film that protects against tooth decay and gum disease.

When your mouth is deprived of saliva, it causes an overgrowth of bacteria, yeast, and other fungi.

The resulting microbial imbalance can lead to poor dental health. Poor dental health, in turn, has been linked to Type 2 diabetes, obesity, Alzheimer’s disease, rheumatoid arthritis, various cancers, and heart disease.

A lack of saliva can be caused by stress, medical conditions, and certain medications, including those for depression, anxiety, high blood pressure, and asthma.

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Natural solutions What can be done to help keep the oral microbiome in balance and serious diseases at bay? Brushing and flossing twice daily is a good start. Various studies have shown that natural toothpaste brands perform well against commercial versions that use fluoride or the antimicrobial agent triclosan. Some effective ingredients to look for in natural pastes include tea tree oil, neem, clove oil, Manuka honey, xylitol, and myrrh.

Some personal care manufacturers offer lines of prebiotic and probiotic oral care. Consumers are encouraged to rinse their mouth with a prebiotic brushing rinse first thing in the morning to rid the mouth of the bacteria that accumulated overnight when the production of saliva naturally decreases. ● SELECTED SOURCES “Anti-biofilm and anti-inflammatory effect of an herbal nanoparticle mouthwash . . .” by M. Casarin et al., Brazilian Oral Research, 12/20/19 • “Can oral bacteria affect the microbiome of the gut?” by I. Olsen and K. Yamazaki, Journal of Oral Microbiology, 2019 • “Comparison of the effectiveness of probiotic, chlorhexidine-based mouthwashes . . . on plaque accumulation and gingival inflammation . . .” by S.K. Kandaswamy et al., International Journal of Clinical Pediatric Dentistry, 3-4/18 • “Effect of commercial herbal toothpastes and mouth rinses on the prevention of enamel demineralization . . .” by A.S. Braga et al., Biofouling, 8/19 • “Gum disease and men”; “Gum disease symptoms,” American Academy of Periodontology, www.

Perio.org • “Oral microbiomes: More and more importance in oral cavity and whole body” by L. Gao et al., Protein & Cell, 5/18 • Personal communication: Christine Allmer, 2020 • Probiotics for Health by Jo A. Panyko, BS, MNT ($12.99, Adams Media, 2017) • “Susceptibility of oral bacteria to Melaleuca alternifolia (tea tree) oil in vitro” by K.A. Hammer et al., Oral Microbiology and Immunology

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Oral Health 101 Diet and lifestyle changes can have a positive impact on oral health. Consider incorporating these additional tips into your daily routine: • Avoid eating a diet high in processed carbs and sugar.

• De-stress whenever possible. Too much stress causes saliva production to decrease.

• Eat folate-rich greens and leafy vegetables to fight plaque.

• Drink enough water to keep saliva from becoming acidic and sticky, a condition that feeds bacteria.

• Make sure you are getting enough vitamin D3. Deficiency is linked to gum disease.

• Consider probiotics. Certain strains have been shown to fight bleeding gums, tooth decay, bad breath, and plaque.

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5/19/21 8:59 AM

[ just for kids ]

summer

scavenger hunt

See how many of these natural treasures you can find!

Ant

Bird

Butterfly

Cloud

Dragonfly

Flower

Grass

Green leaf

Ladybug

Sand

Tree

Water

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5/18/21 9:18 AM

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5/29/21 10:15 AM

Primal Kitchen 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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