Lunds July 22

grilled chicken, berry & feta

SALAD Recipe on page 17

Healthy hydration ideas Get better sleep

C OM P L I M E N TA R Y

JULY 2022

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Edition of Taste for Life ®

Budget-friendly meal tips

5/31/22 4:46 PM

[ nutrition plus ]

magnesium This mineral plays many critical roles in the human body. Magnesium regulates blood sugar levels and blood pressure, helps bones stay strong, aids muscle and nerve function, and is involved in energy production. It may also help support emotional balance.

Magnesium has been dubbed the “anti-stress” mineral because it relaxes skeletal muscles as well as the smooth muscles of blood vessels and the gastrointestinal tract.

Although magnesium is found in many foods, up to half of Americans don’t get the recommended amount of this mineral. Magnesium can be lost through food processing and refining; another factor that influences its levels in produce is the amount of FOOD SOURCES MAGNESIUM (MG)

FOOD

SERVING SIZE

Pumpkin seeds

1 oz, roasted

156

Brown rice

1 cup, cooked

84

Almonds

1 oz, dry roasted

80

Spinach

½ cup, cooked

78

Shredded wheat

2 large biscuits

61

magnesium in soils where food is grown.

Studies point to magnesium’s efficacy for treating muscle and nerve pain as well as its ability to reduce cramping. Other research has found that magnesium promotes muscle strength in male athletes. Some forms of magnesium can cause gastrointestinal upsets, so be sure to discuss a magnesium supplement with your healthcare provider before you add it to your health regimen. ● SELECTED SOURCES “The effect of magnesium sulfate on renal colic pain relief; a randomized clinical trial” by A. Jokar et al, Archives of Academic Emergency Medicine, 2017 • “Impact of magnesium supplementation in muscle damage of professional cyclists competing in a stage race” by A. Córdova et al., Nutrients, 8/16/19 • “Magnesium,” Linus Pauling Institute, www. lpi.OregonState.edu, 2/19 • “Magnesium,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 3/1/22 • “Magnesium deficiency: What is our status?” by A. Hruby and N.M. McKeown, Nutrition Today, 5/16 • “Magnesium for pain relief” by Jacob Teitelbaum, MD, www.

PsychologyToday.com

RECOMMENDED DIETARY ALLOWANCE LIFESTAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1–3

80

80

Children

4–8

130

130

Youths

9–13

240

240

Adolescents

14–18

410

360

Adults

19–30

400

310

Adults

31 and older

420

320

(For recommendations for infants and pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/ infocenter/minerals/magnesium.)

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5/24/22 1:21 PM

18

22

12

get grilling

These recipes bring the heat!

[ july contents ] 5 market gourmet Healthier Blueberry-Banana Muffins

28

6 health front Good quality sleep may aid weight management • A healthy diet can lower the risk of developing Type 2 diabetes • More

12 get grilling Grilled Watermelon-Feta Salad • Grilled Pineapple, Banana, and Mango Skewers with Coconut and Lime Dip • Vegetable Kebabs with Smoked Paprika • Grilled Chicken Kebabs with Garlic and Herb Marinade

18 quick tips Focus on hydration to beat the heat.

20 healthy strategies Discover the health benefits of fermented foods.

22 better sleep Ways to wind down for healthier sleep.

26 cook-at-home Affordable meal ideas to cut food costs.

28 DIY Make your own first aid kit.

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

JULY 2022

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6/1/22 1:24 PM

chief content officer and strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Featured Nourish Recipe Found on page 17

contributing editors

Lisa Fabian, Rich Wallace associate editor

Kelli Ann Wilson

•G RILLED CHICKEN, BERRY & FETA SALAD

art director

Michelle Knapp custom graphics manager

Donna Sweeney

Berry Pairings

executive director of business development

Tropical Bliss Strawberries combine the classic flavor of sweet berries and refreshing notes of tropical punch, with hints of pineapple and passionfruit.

Pairings: Fresh Chevre (picks up on the pineapple notes) or blue cheese (pairs with the passionfruit notes)

Amy Pierce

customer service

800-677-8847 CustomerService@TasteforLife.com client services director - retail

Judy Gagne (x128)

client services director advertising & 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

Sweetest Batch Strawberries are a small-scale specialty segment focusing on extra sweet flavor!

Anna Johnston (Anna.Johnston@TasteforLife.com) retail account manager

Allen Gold 800-677-8847 (x111)

Pairings: triple crème brie, mascarpone or Cheddar

founder and chief executive officer

T. James Connell

creative and sales offices

155 Washington Street Keene, NH 03431 603-283-0034

Rose Berries flavor profile is a smooth, silky creamy texture: Rose Berries have sweet peachy flavor notes and a soft floral finish.

Pairings: Burrata, Chevre (fresh or aged) or Gouda

Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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[ market gourmet ] Healthier BlueberryBanana Muffins From Healthier Southern Cooking by Eric Jones and Shanna Jones ($21.99, Page Street Publishing, 2022)

2 large ripe peeled bananas

35 min

½ c raw unfiltered honey

prep time

¾ c light sour cream

makes 6 large muffins

1 tsp pure vanilla extract ¼ c olive oil 2 large eggs, at room temperature 1½ c white whole-wheat flour 1 tsp baking soda ½ tsp baking powder ¼ tsp salt 1½ c fresh blueberries

1. Preheat oven to 400°. Spray a large 6-well muffin pan with nonstick spray.

2. In a medium bowl, use a fork to mash bananas. Set bananas aside.

3. In a large bowl, whisk together honey, sour cream, vanilla, and olive oil. Add mashed bananas. Whisk ingredients to combine them.

Slowly whisk in 1 egg at a time.

4. In another large bowl, combine flour, baking soda, baking powder, and salt. Slowly pour banana mixture into flour mixture. Gently fold two together with a spatula. Gently fold in blueberries. Do not overmix batter.

5. Divide batter between prepared muffin

© AMY SCOTT

wells, filling each one to top. Bake muffins for 15 to 18 minutes, until a toothpick inserted into the center of a muffin comes out clean.

Remove muffin pan from oven and place it on a wire rack. Allow muffins to cool slightly before serving them.

Kitchen Note: When a muffin smells and tastes like banana bread combined with blueberry muffins, what else could you ask for? These fluffy, moist blueberry muffins are easy to make, and they are healthier than your average blueberry muffins. Made with fiber- and nutrient-rich white whole-wheat flour and naturally sweetened with honey and bananas, not only are these muffins better for you but they also taste great. With these easy swaps, you can enjoy coffeehouse-style muffins without all the extra calories.

Per serving (1 muffin): 385 Calories, 8 g Protein, 61 g Carbohydrates, 32 g Total sugars (23 g Added sugars), 5 g Fiber, 14 g Total fat (4 g sat), 384 mg Sodium, ★★★ Phosphorus, ★★ Vitamin B6, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B12, E, K, Iron, Magnesium, Zinc

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5/10/22 2:51 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

a social-media breather may boost mental health A weeklong break from Instagram, TikTok, Facebook, Twitter, and the like freed up nine hours of time for participants in a recent British study. It also reduced their symptoms of anxiety and depression and improved their sense of wellbeing, the researchers found.

The study group included 154 people ages 18 to 72 who used social media daily. The researchers took baseline scores for the participants’ anxiety, depression, and well-being. They put half into a control group that did not change their scrolling habits and half into an intervention group that agreed to stop using all social media for one week.

At the end of the break, people in the control group reported using social media for an average of seven hours, while those in the intervention group reported an average of 21 minutes over the course of the study. The intervention group also had significant improvements in well-being, anxiety, and depression as compared to the control group.

“Many of our participants reported positive effects from being off social media with improved mood and less anxiety overall,” lead researcher Jeff Lambert, PhD, said in a press release from the University of Bath. “This suggests that even just a small break can have an impact.”

SOURCE “Social media break improves mental health, study suggests,” University of Bath, 5/6/22

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5/31/22 1:52 PM

sleep may be key to maintaining weight loss A study from the University of Copenhagen found that getting good quality sleep can support people’s attempts to maintain weight loss after a diet.

The researchers analyzed results from a controlled trial that investigated changes in sleep length and quality in adults following a weight-loss diet. The participants, 195 people ages 18 to 65 with obesity, lost an average of 12 percent of their body weight during an eight-week lowcalorie diet. They were then randomly assigned to an exercise group, a group given a weight-loss drug, a group that exercised and took the drug, or a placebo group, and followed for a year.

The study measured sleep duration of all participants, who also self-rated their sleep quality.

The study found that sleep quality and duration improved for all participants after the eight-week diet. But after a year, those in the exercise groups maintained their improved sleep quality, while those in the nonexercise groups did not. Also, those who averaged under six hours of sleep per night gained weight as compared to those who slept more than six hours.

One way to achieve a good night’s sleep every night?

The research indicates that about two hours of vigorous physical activity a week can support sleep quality and duration.

SOURCE “Poor sleep may undermine people’s attempts to keep weight off,” European Association for the Study of Obesity, 5/4/22

healthy eating lowers diabetes chances Regardless of genetic risk factors, eating a healthy diet is associated with a lower risk of developing Type 2 diabetes, a team of Boston-based researchers determined.

The scientists aimed to explore whether diet and genetic factors interacted in terms of Type 2 diabetes risk. They analyzed data from three studies including 35,759 people and found that a low-quality diet linked to a 30 percent increased risk of developing the disease, irrespective of family background of Type 2 diabetes.

SELECTED SOURCES “Polygenic scores, diet quality, and Type 2 diabetes risk: An observational study among 35,759 adults from 3 US cohorts” by Jordi Merino et al., PLoS Medicine, 4/22 • “Poor diet associated with increased diabetes risk across all gradients of genetic risk,” PLoS news release, 4/26/22

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6/3/22 9:44 AM

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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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Barnana Chewy Banana Bites & Plantain Chips Barnana makes delicious organic snacks with a serious commitment to sustainability. Enjoy all of the crunchy, salty, snackability you get from regular chips, made with sustainably sourced plantains. For a sweet snack, try Barnana Bites — made from upcycled bananas.

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Divina Olives & Peppers Opening a jar of olives or peppers suggests the start of something special. From garnishing a cocktail to gracing a charcuterie board, Divina takes great pride in being part of your most memorable meals and experiences.

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JULY 2022

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5/31/22 9:09 AM

get grilling

BY LISA FABIAN

with skewers and kebabs

Does your grilling game need a boost? Skewer some meat, fruit, and veggies, and fire up the grill for fun-to-eat and easy-to-make skewers and kebabs. Finish the meal off with a refreshing grilled watermelon salad.

Grilled Watermelon-Feta Salad From Keto BBQ by Faith Gorsky and Lara Clevenger, MSH, RDN, CPT ($16.99, Adams Media, 2021)

3 c cubed watermelon Avocado oil spray 2 oz feta cheese, crumbled 4 tsp chopped fresh mint 2 lime wedges

35 min prep time serves 4

1. Submerge four wooden skewers in water for 20 minutes. Preheat grill to medium-high.

2. Skewer watermelon onto skewers. Lightly spray with avocado oil spray.

3. Grill skewers 2–3 minutes on first side and 1–2 minutes on second side until grill marks appear.

4. Place in a large bowl, sprinkle with feta and mint, and squeeze lime wedges over top. Serve.

Kitchen Note: This salad is something you should make at least once every summer! The only trick is to use a watermelon that’s freshly cut. If you cut it and leave it for a few days in the refrigerator, the watermelon starts to get soft and will be harder to grill.

Per serving: 83 Calories, 3 g Protein, 13 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 2 g Fiber, 3 g Total fat (2 g sat), 132 mg Sodium, ★★ Vitamin C, ★ Vitamin B2 (riboflavin), B6, B12, Phosphorus

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Grilled Pineapple, Banana, and Mango Skewers with Coconut and Lime Dip From 15 Minute Vegan On a Budget by Katy Beskow ($22.99, Quadrille, 2019)

1 small pineapple, peeled and chopped into 2-inch strips 1 mango, peeled, pitted, and chopped into even chunks

35 min prep time serves 4

2 bananas, peeled and thickly sliced 5¼ fl oz (generous ½ c) canned coconut cream, chilled Zest and juice of 1 unwaxed lime 3½ fl oz (scant ½ c) orange juice, chilled 1 Tbsp demerara sugar*

1. If you are using wooden skewers, soak them in water for about 10 minutes; alternatively, use metal skewers.

2. Alternately thread pineapple, mango, and banana onto skewers.

3. Heat a grill pan** over the stove until hot, and then place fruit skewers onto pan. Cook for 4–5 minutes, turning occasionally.

4. In the meantime, whisk together coconut cream, lime zest and juice, and orange juice. Pour into a small bowl.

5. Carefully remove pan from heat and sprinkle fruit skewers with sugar.

6. Serve hot with cool dip. *Demerara sugar is a coarse-textured raw sugar. Light brown sugar, turbinado sugar, or coconut sugar can be substituted. **You can also grill these skewers right on a barbecue grill.

Kitchen Note: Taste the tropics with these fruity grilled skewers! Fresh fruits work best here, as they will be firmer than their canned or frozen counterparts.

Per serving: 298 Calories, 3 g Protein, 63 g Carbohydrates, 46 g Total sugars (2 g Added sugars), 7 g Fiber, 7 g Total fat (6 g sat), 9 mg Sodium, ★★★★★ Vitamin C, ★★★★ Vitamin B6, ★★ Vitamin B1 (thiamine), Folate, ★ Vitamin B2 (riboflavin), B3 (niacin), Iron, Magnesium, Phosphorus, Potassium

© DAN JONES

JULY 2022

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5/25/22 1:59 PM

continued from page 13

Grilled Chicken Kebabs with Garlic and Herb Marinade From The Chicken Bible by America’s Test Kitchen ($40, America’s Test Kitchen, 2021)

½ c extra-virgin olive oil 6 small garlic cloves, minced ¼ c chopped fresh chives, minced fresh basil, parsley, tarragon, oregano, cilantro, or mint; or 2 Tbsp minced fresh thyme or rosemary 1 tsp table salt Pinch pepper 1½ l b boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces 2 r ed bell peppers, stemmed, seeded, and cut into 1-inch pieces

60 min prep time

plus 3 hrs marinate time serves 4

1 large red onion, cut into 1-inch pieces, 3 layers thick

60 min prep time serves 4

Vegetable Kebabs with Smoked Paprika From the Taste for Life test kitchen

3 m edium zucchini, trimmed, each cut crosswise into 6 rounds 2 large red bell peppers, cut into ½-inch squares ½ red onion, cut into 1-inch pieces 2 e ars of fresh corn, husked, each cut into 6 rounds 3 Tbsp olive oil 1 tsp smoked paprika ½ tsp garlic powder Salt and freshly ground black pepper

1. Soak six 10-inch bamboo skewers in water for 30 minutes.

2. Mix marinade and chicken in 1-gallon zipper-lock plastic bag; seal bag and refrigerate, turning once or twice, at least 3 hours or up to 24 hours.

3. Remove chicken from marinade, letting excess drip off.

Thread each of four 12-inch skewers with 2 pieces bell pepper, 1 section onion, 2 pieces chicken, and 1 section onion. Repeat twice more, ending with 2 additional pieces bell pepper.

4. For a charcoal grill: Open bottom vent completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour all coals evenly over grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes. For a gas grill: Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Leave all burners on high.

5. Clean and oil cooking grate. Place kebabs on grill. Cook (covered if using gas), turning as needed, until vegetables and chicken are charred around edges and chicken is cooked through, about 12 minutes. Transfer kebabs to platter and serve.

5. Grill until vegetables are tender and brown, turning frequently, about 20 minutes.

Kitchen Note: Grilled chicken kebabs are a great way to take boneless, skinless chicken breasts up a notch, but the lean meat requires some help to keep it from becoming dried out over a hot grill. To counter this, this recipe uses a simple olive oil marinade. Because there is no acid in the marinade and thus no danger of breaking down the texture of the meat, the chicken can be soaked for up to 24 hours before cooking. If you have thin pieces of chicken, cut them larger than 1 inch and roll or fold them into approximately 1-inch cubes. You will need four 12-inch metal skewers for this recipe.

Per serving: 124 Calories, 3 g Protein, 13 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 3 g Fiber, 8 g Total fat (1 g sat), 209 mg Sodium, ★★★★★ Vitamin C, ★★ Vitamin B6, ★ Vitamin B1 (thiamine), B2 (riboflavin), E, Folate, Phosphorus, Potassium

Per serving: 363 Calories, 40 g Protein, 8 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 18 g Total fat (3 g sat), 656 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, Phosphorus, ★★ Vitamin B2 (riboflavin), E, ★ Vitamin A, B1 (thiamine), B12, K, Folate, Magnesium, Potassium, Zinc

2. Alternate 3 zucchini rounds, 3 bell pepper squares, 3 onion pieces, and 2 corn rounds on each skewer.

3. Whisk oil, paprika, garlic powder, and salt and pepper to taste in a small bowl.

4. Prepare grill to medium heat. Brush kebabs with oil-spice mixture.

14

1. Whisk oil, garlic, herbs, salt, and pepper in a small bowl.

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5/25/22 2:00 PM

WHY YOU SHOULD ADD MORE BLUEBERRIES TO YOUR MENU Do you love blueberries? You’re not alone!

Blueberries are one of the most popular fruits in the United States, second only to strawberries.

Native to North America, blueberries grow on a shrub that belongs to the Ericaceae family, which also includes cranberries, azaleas and rhododendrons. To this day, the U.S. grows and supplies over half of all blueberries in the world.

Blueberries can be as small as a pea or as large as a marble, featuring a white-gray “bloom” that covers the surface and serves as a protective coat. This “king of superfoods” has the highest number of antioxidants of just about any fruit and is also rich in antiinflammatory compounds.

Blueberries are known for health benefits like helping nighttime vision and improving memory function. Some studies claim blueberries can also improve cardiovascular health, lower blood pressure and help prevent cancer.

When choosing blueberries, look for ones that are firm with uniform coloring. Give the blueberry container a gentle shake to see if the berries move freely. If they don’t, some may be soft or damaged.

Before storing your blueberries, be sure to remove any soft or moldy berries to prevent the rest from spoiling. Also, don’t wash your berries until just before you eat them, as washing will remove the bloom that protects them, causing them to go bad faster. Blueberries can be stored in a covered container for up to three days in the refrigerator.

Blueberries can be added to a variety of foods, such as smoothies, salads and pancakes.

They also are a wonderful topping for cereal or oatmeal and can be great with dessert!

Although blueberries are only in season in the U.S. from May through October, we find summer-worthy berries grown in Mexico and South America during our winter months.

Clear blue skies, hot days and cool nights are ideal for growing blueberries. Each year, tons of blueberries are harvested by hand and machine; packaged in clean, modern facilities and shipped right to North American ports so you can enjoy the season’s best blueberries all year long.

NOURISH FACT: BLUEBERRIES

This noted superfood is the king of antioxidants and is known for health benefits like helping nighttime vision and improving memory function.

SELECTED SOURCES World’s Healthiest Foods, American Institute for Cancer Research, U.S. Highbush Blueberry Council

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6/2/22 10:38 AM

Grilled Chicken, Berry & Feta Salad

This recipe is brought to you by Nourish, our guide to eating a variety of whole foods that expand your palate, give you more energy and help you live a balanced life.

If you love it, check out the entire Nourish collection at LundsandByerlys.com Recipe adapted from My Recipes

4

servings

INGREDIENTS: 3 Tbsp L&B Extra Virgin Olive Oil, divided

⅛ tsp L&B Pure Honey

3 Tbsp white balsamic vinegar, divided

2 cups strawberries, hulled and quartered

4 skinless, boneless chicken breasts, halved

2 cups blueberries

½ tsp kosher salt, divided

½ small red onion, very thinly sliced

½ tsp freshly ground black pepper, divided

4 cups baby arugula 1½ ounces feta cheese, crumbled

Grapeseed oil, for brushing

TO PREPARE: 1. In a large bowl, combine 2 tablespoons of olive oil and 2

4. Slice the chicken against the grain into ½-inch-thick pieces.

tablespoons of vinegar. Add the chicken, stir to coat and let stand for 10 minutes, turning occasionally.

2. Heat a grill or grill pan to medium-high heat. Remove chicken from the marinade and discard the marinade. Sprinkle the chicken with ¼ teaspoon salt and ¼ teaspoon black pepper.

5. In a large bowl, whisk together the remaining 1 tablespoon oil, 1 tablespoon vinegar, honey and the remaining ¼ teaspoon each of salt and pepper. Add the strawberries, blueberries and red onion and toss to coat. Add the arugula and gently toss to combine.

3. Brush the grill grates with grapeseed oil. Place the chicken on

6. Transfer the salad to a large serving platter, top with the chicken

the grill and grill for 6 to 7 minutes per side or until the internal temperature reads 165 F on an instant-read thermometer.

and sprinkle the feta on top. Serve immediately.

L&B Seasoning Spotlight L&B Berry Spice — This enticing blend of sugar, salted caramel, cocoa and burgundy wine powder creates a rich, delicious flavor for topping fresh berries or strawberry shortcake.

L&B Berry Spice Ideas & Solutions — Sprinkle our berry spice on oatmeal in the morning to get your day going. When lunchtime rolls around, dust your fruit — think fresh berries, grilled peaches or apple slices — with the warm, delicious flavors of berry spice. And when it’s time to unwind and relax, sprinkle berry spice on your favorite sugar cookie dough before baking for a hint of sweet cocoa. You can even rim your cocktail glass with berry spice for a fun, unexpected twist.

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6/3/22 9:17 AM

[ quick tips ]

BY TASTE FOR LIFE STAFF

healthy hydration ways to stay cool in the heat

We are water. As adults, about 60 percent of our body is as simple as H2O. We rely on water to deliver nutrients throughout the bloodstream, flush out waste, lubricate the joints, regulate the body temperature, and stabilize the heartbeat.

So staying hydrated is a big deal. And the hot summer months present bigger challenges.

How to tell if you’re dehydrated Individual water needs vary, but, according to experts at Harvard Health, most healthy people should consume at least four to six cups of water per day. Exercising, especially in the heat, will increase your water needs. Waiting until you are thirsty is not the best indicator that you need to hydrate, because thirst typically means that dehydration is already occurring.

Another factor to consider is that aging adults tend to have a diminished ability to sense thirst, putting them at additional risk of dehydration.

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

Healthy hydration options Flavored or infused waters are perfect pick-me-ups, and they’re easy to make at home. Start with a cold glass or pitcher of water and add any of the following: ● Slices of lemon, lime, orange, or grapefruit ● Peeled and sliced ginger ● Crushed berries or herbs, especially mint Sports drinks, when used sparingly due to their high sugar content, can also help keep you properly hydrated. In addition to much-needed liquid reserves, sports drinks offer carbohydrates to boost energy and stave off fatigue, as well as electrolytes, including minerals like sodium and potassium, that tend to get lost through sweat. ● SELECTED SOURCES “How much water should you drink?” Harvard Health Publishing, www.health.Harvard.edu, 5/15/22 • “Hydrate right” by Esther Ellis, Academy of Nutrition & Dietetics, www.EatRight.org, 12/8/20 • “Staying hydrated, staying healthy,” American Heart Association, www.Heart.org

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safe summer workouts Athletes who practice during the summer need to be particularly mindful of fluid losses. A good ratio to remember is that a pound of sweat equals about a pint of water.

A high school football player decked out in full gear may lose as much as five pounds or more of sweat during a practice—that’s five pints, or more than half a gallon, of water that needs to be replaced!

The best way to ensure that you stay hydrated while exercising during the summer months is to drink before you play sports or spend time in the sun. It’s also better to drink water while you’re exercising instead of waiting until you’re done if you want to maximize your performance and prevent your heart from having to work too hard.

SELECTED SOURCES “The effect of mineral-based alkaline water on hydration status . . .” by J. Chycki et al., Biology of Sport, 9/17 • “Factors associated with pre-event hydration status and drinking behavior of middle-aged cyclists” by B.A. Yates et al., Journal of Nutrition, Health & Aging, 2018 • “Fluid balance in team sport athletes and the effect of hypohydration on cognitive, technical, and physical performance” by R.P. Nuccio et al., Sports Medicine, 10/17

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5/27/22 10:42 AM

[ healthy strategies ]

BY LISA FABIAN

fermented foods Humans have been fermenting food as a means of preserving it for centuries.

Today, we can enjoy the fermented delicacies that originated in many countries: miso from Japan; Chinese kombucha; Korean kimchi; labneh, the thick, tangy Middle Eastern yogurt cheese; the thin crepe known as a dosa in India; and the pickled carrots, cucumbers, cabbages, and beets developed in the northern and eastern regions of Europe.

What is fermentation?

Fermentation occurs naturally through the action of microorganisms (bacteria, yeasts, and fungi). During the process, carbohydrates are transformed into acids, or to carbon dioxide and alcohols.

For an example of how the fermentation process works, take the common cucumber.

To ferment this raw vegetable, it’s placed in salt water at or near room temperature.

After some time, bacteria begin to multiply and lactic acid forms in a process known as lacto-fermentation. This does not mean dairy or whey has been included. Instead, it refers to the type of bacteria that multiply and the resulting lactic acid that preserves the food.

Bacteria, along with lactic acid and yeast, form a cooperative culture. This fermentation

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process is similar to what happens when dairy is fermented into yogurt or cabbage is transformed into sauerkraut.

Benefits of fermentation Beyond their delicious taste, fermented foods add natural enzymes, immune-boosting detoxifiers, probiotics, and vitamins to the diet.

Nuts, beans, grains, and seeds contain substances that prevent the ability of digestive enzymes to break down the carbohydrates, fat, and protein that they contain. When seeds and grains are fermented, the enzyme inhibitors are deactivated, and these important nutrients can be digested.

Almost everyone can benefit from including fermented foods in their diets. Exceptions may include those who have sensitive or weakened immune systems. Those with chronic digestive issues or very low stomach acid may benefit from slowly introducing fermented items into their diets. ● SELECTED SOURCES Fermented by Charlotte Pike ($24.95, Kyle, 2015) • “Health-promoting components in fermented foods: An up-todate systematic review” by Francesca Melini et al., Nutrients, 5/19 • Traditionally Fermented Foods by Shannon Stonger ($22.99, Page Street Publishing, 2017)

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Fermented Garlic-Dill Pickles 10 days

fermentation time makes approximately

8 pickles

From the Taste for Life test kitchen

12 oz (6 to 8) small, firm organic cucumbers 5 Tbsp pickling salt or other pure salt ½ gallon (2 qt) chlorine-free, filtered water 1 bunch dill 6 cloves peeled garlic

1. Thoroughly rinse cucumbers.

Cut thin slice with a paring knife off blossom end of each cucumber.

(This is the end opposite the stem.

The end is cut because it contains enzymes that soften the cucumber as it ferments.)

2. Make brine by dissolving salt in ½ gallon of filtered water.

3. In a half-gallon sterilized fermenting jar with an airlock lid, place dill and garlic. Pack whole cucumbers on top of herbs. Pour brine over, making sure cucumbers are completely covered and there’s 1 to 2 inches of headspace at top.

(You may not need all brine.) Place a fermentation weight on top of cucumbers to make sure they stay under liquid. Tighten lid.

4. Set jar in a cool, dry location between 60° to 70° away from sunlight.

5. Check jar daily. If surface scum appears, skim it. Retighten lid after.

Once bubbles have stopped rising (after about 6 or 7 days), transfer jar to fridge for an additional 3 days.

Skim as needed. Pickles should taste sour when done. Store in fridge for up to 2 months.

Kitchen Note: If the pickles take on an off odor, become overly soft or gray, or smell like mold, this indicates spoilage and they must be discarded.

Per serving (1 pickle): 7 Calories, 2 g Carbohydrates, 1 g Fiber, 526 mg Sodium, ★ Vitamin K

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BY CAMERON HENDRIX

better sleep lifestyle and nutrient tips

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Sleep is a vital component of health, and we all get at least a little shuteye most nights of our lives. But insomnia is rampant and contributes to fatigue, lack of focus, irritability, memory problems, and other dysfunctions.

“Sleep quality is essential, and poor sleep quality contributes to disease and poor health outcomes,” concludes a 2022 study from the journal Nursing Forum. “Good sleep quality has positive effects such as feeling rested, normal reflexes, and positive relationships.”

Supplements can help There are several nutrients and supplements that can help. A 2022 study evaluated the effects of ashwagandha root extract on healthy sleepers and those with insomnia. Both groups showed significant improvement after the eight-week trial.

Supplemental melatonin (a natural hormone) has been shown to shorten the time it takes to fall asleep and can foster deeper sleep as well. Two to three milligrams (mg) “is often considered an appropriate” dosage, reports the Sleep Foundation. The American Academy of Pediatrics recommends parents speak with a pediatrician before giving their children melatonin.

Several studies have found improvement in insomnia symptoms from the mineral magnesium. In one trial, older adults with insomnia took either 500 mg of magnesium or a placebo daily for two months. The magnesium users had significantly better outcomes.

Chamomile tea brings about a mild sedative effect that can lead to better sleep. Lemon balm and passion flower can produce similar benefits.

An amino acid in green tea known as L-theanine promotes relaxation and may help reduce anxiety. These effects can have a positive effect on sleep and cut down on

drowsiness the following day. L-theanine is available as a supplement.

You gotta move to snooze Aerobic exercise can help you sleep, but avoid it too close to bedtime as it can lead to overstimulation.

A low-impact daily physical activity as simple as walking can improve the quality of sleep you get each night. One four-week study that used Fitbit devices for recording steps found that the middle-aged women who walked more than their counterparts in the study had better sleep quality. On the days that participants walked longer than their average, they not only achieved better quality of sleep, but they also slept for longer.

Relax!

Turning off electronic devices an hour or more before bed can make you less wired and more ready to sleep. Reading or listening to soft music is a good strategy for unwinding.

Meditation and gentle breathing exercises can help too. Cutting down on sugar and caffeine may also help. ● SELECTED SOURCES “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients . . .” by D. Langade et al., Journal of Ethnopharmacology, 1/21 • “Effects of an intervention with drinking chamomile tea on sleep quality . . .” by S.M. Chang and C.H. Chen, Journal of Advanced Nursing, 2/16 • “Melatonin and sleep” by Eric Suni, Sleep Foundation, 4/8/22 • “Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia . . .” by L. Culpepper and M.A. Wingertzahn, Primary Care Companion for CNS Disorders, 12/31/15 • “Sleep, circadian rhythms, and Type 2 diabetes mellitus” by G. Parameswaran and D.W. Ray, Clinical Endocrinology, 1/22 • “Sleep quality: An evolutionary concept analysis” by K.L. Nelson et al., Nursing Forum, 1/22 • “Walk to a better night of sleep . . .” by A.N. Sullivan Bisson et al., Sleep Health, 10/19

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6/2/22 10:46 AM

[ cook-at-home ]

BY EVA MILOTTE

cheap eats

quick and affordable meals Food bills are a big part of just about every family’s budget. With increasing food costs, a trip to the grocery store can be a challenging—although necessary—endeavor.

Affordable ingredients can be found if you know where to look. Here are some tips on preparing cost-effective meals. ●M ost oils and vinegars can be swapped for another type to save money and space in the pantry. Extravirgin olive and sunflower are all you need for oils.

As for vinegars, all-purpose white-wine vinegar can be used in place of all the rest. ●P urchase canned items when they go on sale. Stock up on as many as you can afford to and have space for. Canned vegetables and fruits tend to be less expensive than their fresh counterparts. ●S easonal vegetables are generally a better deal than out-of-season produce, which is typically flown in at great expense. ●W henever possible, buy the store brand of canned goods and pantry staples to boost savings. ● I f a meal calls for sweet potatoes, buy the big bag if it’s a better deal. Use the extra potatoes in other dishes. ●F lavor bomb inexpensive staples like beans and pasta. Capers, Dijon mustard, chili sauce, tahini, and olives add an initial cost to your grocery bill but once purchased they last a long time in the fridge. ● I nstead of throwing away fruits or vegetables that are about to be past their prime, freeze and use them later. ●T o save extra fresh herbs, chop and place them into ice cube trays with some water or olive oil. Freeze for future use in soups, stews, and sauces.

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Here are some ideas for meals that are inexpensive but still satisfying. ●F or the ultimate quinoa bowl, cook a pot of quinoa and add your favorite roasted veggies. Squeeze fresh lemon juice over and add a drizzle of sweet chili sauce. For protein, add a fried egg on top. ●S plit baked white or sweet potatoes and top them with black beans, corn, and chopped green onions. ●T oss cooked bowtie pasta, raw baby kale, and grated Parmesan cheese in a large bowl. Top with Caesar dressing for a Caesar pasta salad. ●B ake ¾-inch-thick slices of eggplant until tender, top with marinara sauce and shredded mozzarella cheese, and broil until the cheese melts. Garnish with sliced fresh basil for mini vegetarian pizzas. ●S piralize or finely shred raw zucchini into noodles.

Sauté in a splash of oil with minced garlic until softened. Top with tomato sauce and dried oregano. ● SELECTED SOURCES “15 meals under $15 . . .” by Hannah Loewentheil, www.

PureWow.com, 11/1/16 • Broke Vegan by Saskia Sidey ($14.99, Hamlyn, 2020)

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Sweet Potato Quesadillas

25 min prep time serves 2

From Broke Vegan by Saskia Sidey ($14.99, Hamlyn, 2020)

2 sweet potatoes (1 lb to 1 lb 5 oz) 2 T bsp finely chopped pickled jalapeños 2 g reen onions, finely sliced, divided arge handful of cilantro, finely L chopped, divided 1 lime 2 large tortillas 2 Tbsp flavorless oil Salt and pepper

1. Prick potatoes all over with a knife and microwave on high for 5–7 minutes until tender. Cut in half and then scoop out flesh into a bowl.

2. Mix potato flesh with jalapeños. Add most of green onions and cilantro, reserving some of both for serving.

Finely grate over zest of lime. Then cut lime in half and add juice of half of the lime to season filling. Cut other half of lime into wedges for serving.

3. Distribute filling between 2 tortillas, heaping it on the half of each tortilla.

Then fold over the empty side and press it down to make sure filling is an even layer.

4. Heat oil in a large frying pan and add tortillas. Fry for 2–3 minutes on each side until golden brown and filling is warm inside.

5. Cut into wedges and serve with reserved green onions, cilantro, and lime wedges.

Kitchen Note: The sweet potato in these quesadillas gets a zesty kick from the lime and the perfect level of spice. Try adding black beans or other vegetables to the mix. The method of cooking the quesadillas in semi-circles rather than sandwiching the filling between 2 circles ensures you don’t lose any filling when flipping them.

Per serving: 397 Calories, 7 g Protein, 56 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 7 g Fiber, 18 g Total fat (1 g sat), 593 mg Sodium, ★★★★★ Vitamin A, K, ★★★★ Vitamin E, ★★★ Vitamin B1 (thiamine), Folate, ★★ Vitamin B6, C, Phosphorus, ★ Vitamin B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium © JO SIDEY

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[ DIY ]

BY HELEN LAWSON

DIY

first aid It’s the height of summer, and many of us are spending a lot of time outside. Outdoor adventures increase the likelihood of cuts, bruises, and bug bites. Here are some items you’ll want to have on hand to deal with bumps and scrapes, bites, stings, and sun protection quickly and easily, so you can back to the fun!

Begin with the basics

Having easy access to basic first aid supplies is key, whether you’re on the road or at home. Here are some items to put in your kit: Latex-free gloves Saline wound wash Sterile bandages in a variety of sizes Nonstick, sterile gauze rolls and pads, and adhesive tape to secure them Tweezers and scissors Instant cold packs Thermometer

Topical treatments

Herbal remedies are another helpful addition to your first aid kit.

Consider these natural options to deal with a range of ailments: ✚ Peppermint essential oil can ease headaches and muscle pain when used topically—always dilute in a carrier oil first. ✚ Aloe vera gel is an all-purpose healing agent. It can soothe and repair a range of skin ailments 28

including blisters, burns, insect bites and stings, rashes, and sunburn. ✚ Witch hazel can be applied topically to disinfect cuts and scrapes. ✚ Tea tree oil and apple cider vinegar can soothe itchy insect bites and stings. ✚ Ginger is known for its ability to calm nausea. Fresh ginger works best, but for a first aid kit it might be better to have tea, tincture, or real ginger candy on hand.

Sun safety

They say prevention is the best medicine, and that’s certainly true when it comes to protecting your skin from the sun’s harmful rays.

Here’s what you need to know about staying safe in the sun: ✹ Broad-spectrum sunscreens with UVA and UVB protection can help protect your skin from the sun’s harmful rays. 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, which may lead to skin damage. ✹ Zinc oxide, which helps deflect the sun’s rays, offers an alternative to chemical sunscreens.

Be sure to choose a formulation free of nanoparticles that can damage marine life and may pass through skin into the bloodstream in humans. ✹ Keep skin covered, whenever possible, by wearing shirts with long sleeves, pants, sunglasses, and a wide-brimmed hat to get the most protection from UV rays. ● SELECTED SOURCES The Backyard Herbal Apothecary by Devon Young ($21.99, Page Street, 2019) • Body Into Balance by Maria Noël Groves ($24.95, Storey, 2016) • “Bruises,” 11/15/21; “First aid tips,” 12/7/20; “How to treat minor cuts and scrapes,” 11/29/21, www.WebMD.com • “Cuts and scrapes: First aid,” 11/17/21; “First-aid kits: Stock supplies that can save lives,” 7/14/20, www.MayoClinic.org • “Eight little-known facts about sunscreens”; “Skin cancer on the rise,” Environmental Working Group, www.EWG.org • “On-the-go herbal first-aid kit for camping, hiking, or anywhere” by Christina Anthis, www.

HerbalAcademy.com • Rosemary Gladstar’s Medicinal Herbs by Rosemary Gladstar ($14.95, Storey, 2012)

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Broad-spectrum sunscreens with UVA and UVB protection can help protect your skin from the sun’s harmful rays.

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, which may lead to skin damage.

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[ just for kids ]

seek and find Find 10 rats on the pirate ship

Answer:

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