Lunds & Byerly's July 2023

Recipe on page 17

Healthy hydration

Foods for brain health

Fight pain & inflammation

Kombucha

Keep

2023 BY SIMON BAJADA

Featured Nourish Recipes

Found on page 17

• RECIPE: FRENCH GARDEN SALAD

• L&B SEASONING SPOTLIGHT: FRENCH GARDEN BLEND

Kinder Coffee Lab

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Pathwater Water

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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: ★★★★★

Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

20 min prep time + cool time for lavender simple syrup

serves 8

Watermelon

Lavender

Lemonade

From Everyday Celebrations from Scratch by Maria Provenzano ($29.99, Harper Horizon, 2022)

1 c sugar

1 c water

2 Tbsp dried culinary lavender

1 c freshly squeezed lemon juice (approximately 5 to 6 large lemons depending on size)

4 c cold water

4 c cubed seedless watermelon

Lavender sprigs for garnish, optional Lemon slices for garnish, optional

1. Place sugar and water into a pan. Stir together over medium heat until sugar dissolves. Whisk lavender into pan.

2. Once mixture starts to lightly boil, turn heat down to a simmer. Simmer mixture for about 10 minutes. Simmer for less time for a lighter lavender flavor. Allow lavender simple syrup to cool completely.

3. In a blender, combine lemon juice, cold water, and cubed watermelon. Blend until smooth.

4. Add as much lavender simple syrup as desired to mixture. Start with half the amount of syrup, and then add more if needed. To make the lemonade more lemony, add more lemon juice. Blend to combine.

5. Store lemonade in fridge until ready to serve. Add ice to individual glasses. Garnish with lavender sprigs and lemon slices, if desired.

Kitchen Note: The amount of lavender simple syrup used will vary based on how sweet the watermelon is and how sweet you like the drink.

Per serving [using the ½ amount of lavender simple syrup]: 79 Calories, 1 g Protein, 0 mg Cholesterol, 20 g Carbohydrates, 18 g Total sugars (12 g Added sugars), 0 g Fiber, 0 g Total fat (0 g sat), 7 mg Sodium, ★★ Vitamin C

can chocolate give you a brain boost?

Dark chocolate has attracted the attention of researchers and consumers for its potential health benefits. A new study sought to further clarify the relationship between dark chocolate consumption and cognitive function.

The four-week control study randomly assigned participants to an intervention group—instructed to eat five pieces of dark chocolate daily for 28 days—and a control group that did not consume any chocolate, and then used questionnaires and cognitive tests to measure the outcome of the intervention.

The results of this study produced key findings regarding dark chocolate’s effect on mental and physical fatigue. While the study did not find a direct effect on the brain or cognitive function, participants in the dark chocolate group reported enhanced vitality and improved executive function, memory, and social functioning, as well as a reduction in both physical and mental fatigue.

The study authors concluded that “dark chocolate may help to reduce fatigue in individuals, leading to improvements in brain health and various cognitive functions as well as quality of life.”

Previous research has identified potential antioxidant and anti-inflammatory properties in chocolate, as well as its potential to improve cardiovascular health and mood.

SOURCE “Dark chocolate intake may reduce fatigue and mediate cognitive function and gray matter volume in healthy middleaged adults” by K. Nemoto et al., Behavioural Neurology, 2022

healthy fats = healthy brain

As we age, so do our brains. Some of us seem to stay sharper as the decades pass, and scientists have been working to identify what factors may cause better cognitive outcomes for some individuals compared to their peers.

A recent report in The Journal of Nutrition explored how three measures of aging impacted the minds of older adults: nutrient intake, cognitive function, and brain structure. To facilitate their research, the study authors analyzed the results of nutrient biomarker tests, cognitive function tests, and high-resolution MRI data from 111 healthy older adults.

“If we just look at nutrition as it relates to brain structures and we don’t study cognition, or if we look at nutrition as it relates to cognition and we don’t study the brain, then we’re actually missing really important pieces of information,” said Aron K. Barbey, PhD, a professor of psychology, neuroscience, and bioengineering at the University of Illinois at Urbana-Champaign.

Among its findings, the study showed that biomarkers indicating higher intake of both monounsaturated and polyunsaturated fatty acids were correlated with better scores on tests of memory and healthier structures in specific parts of the brain.

Monounsaturated and polyunsaturated fats are “healthy fats” found in plant foods like nuts, avocados, and some vegetable oils (canola, olive, peanut, safflower, sesame, and sunflower).

These fats have been linked to healthier cholesterol levels and a lower risk of heart disease and stroke.

SELECTED SOURCES “Facts about monounsaturated fats,” MedlinePlus, https://MedlinePlus.gov, 6/22/22 • “Integrating nutrient biomarkers, cognitive function, and structural MRI data to build multivariate phenotypes of healthy aging” by T. Talukdar et al., Journal of Nutrition, 5/2023 • “Study links nutrients, brain structure, cognition in healthy aging,” University of Illinois at Urbana-Champaign, 4/25/23

Mezzetta Peppers & Olives

Mezzetta puts gourmet at your fingertips with delicious, healthful Mediterranean treasures. Let them bring inspiration to your table! Antipasti, tapenade, cheese platter, Panzanella, Greek salad, Muffaletta and more!

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Kalamata Olives

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Save up to $2.00 / 9.5 oz.

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Bono Sicilian Val di Mazara Extra Virgin Olive Oil

Medium balanced taste with hints of fresh grass and sometimes of green tomato, with a lovely spicy sensation.

Our Protected Designation of Origin (PDO) Sicilian Val Di Mazara Extra Virgin Olive Oil is certified and guaranteed by the Italian Ministry of Agriculture, Food and Forest Policies. Cold pressed, Non-GMO. Product of Italy.

Variety of Olives

Biancolilla (50%), Cerasuola (40%), Nocellara del Belice (10%)

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Pomi Fresh Italian Tomatoes

Fresh, dense and fragrant tomatoes ripened under the sun and immediately processed. Our product is exclusively made of 100% Italian tomatoes from our farmers.

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brain interrupted

fight the fog with food

Fortunately, eating certain foods can help improve brain health and cognitive function.

What we eat interacts with the gut during the digestive process, impacting the gut-brain connection. If we consume unhealthy and inflammatory foods, these items feed the bad microbes in our guts. This sets us up for a state of inflammation, triggering how we think and feel. To help avoid an inflammatory state, reduce processed foods, sugarfilled items, and unhealthy fats in your diet.

Foods to Focus On

Colorful fruits and vegetables, nuts, olive oil, and omega-3-rich foods (fatty fish, flaxseeds) offer anti-inflammatory nutrients and antioxidants that boost brainpower.

Spinach can be finely chopped and added to sauces, soups, and smoothies. This leafy green is high in lutein, an antioxidant that protects the brain from inflammation and free radical damage.

Salmon is another great option for brain health, as it has a high omega-3 fat content. Studies have

linked consuming this flavorful fish to reductions in age-related cognitive decline, protection against Alzheimer’s disease, and better cognition and mood.

Include all types of beans in your diet for their wealth of nutrients (iron, folate, magnesium) to support brain cell membranes and functioning. Add beans to chilis, salads, and soups.

Tomatoes offer vitamins A and C, as well as lycopene for improving cerebral function. Eat the cherry variety as a snack, and add all varieties to salads, sides, and main dishes.

Other items to shop for include avocados, green tea, eggs, dark chocolate, broccoli, oranges, green leafy vegetables, olive oil, flaxseeds, blueberries, and beets. These ingredients help boost cognitive health.

Try the following healing recipes to help sharpen your brain and improve cognition. ●

SELECTED SOURCES “The best foods to eat for better memory and brain health,” www. ClevelandClinic.org, 3/18/22 • “Brain health diet,” Pacific Brain Health Center, www. PacificNeuroscienceInstitute.org • “Foods linked to better brainpower,” Harvard Health, https:// health.harvard.edu, 3/6/21 • “The MIND diet for brain health,” by Lisa Fabian, www.TasteforLife. com/mind-diet

Cognitive issues like impaired thinking, memory lapses, confusion, and difficulty concentrating can make us feel frustrated and not our best.

15 min prep time + banana freeze time serves 2

Easy Greens Smoothie

From The Brain Health Kitchen by Annie Fenn, MD ($35, Artisan Books, 2023)

1 medium banana, peeled, cut into pieces, and frozen

4 small ice cubes

2 c unsweetened plant-based milk

1 small ripe avocado

1 (1-inch) piece fresh ginger, peeled and thinly sliced

1 (½-inch-thick) piece of lime (peel and all)

2 packed c baby spinach or tender spinach leaves

¼ c fresh mint leaves

1 tsp raw honey (optional)

2 tsp sesame seeds or hemp seeds (optional)

1. In the following order, layer banana, ice cubes, milk, avocado, ginger, lime, spinach, mint, and honey (if using) in a blender. Blend on high speed until smooth, about 1 minute.

2. To serve, divide between two glasses and sprinkle with sesame seeds, if using.

Kitchen Note: Getting your daily greens in shouldn’t feel like a chore. Here you’ll transform a generous serving of spinach with the bright flavors of ginger, lime, and mint. Avocado’s mild flavor fades into the background but adds satisfying creaminess and body. For even more omega 3s, sprinkle additional seeds on top.

Per serving (with the honey and sesame seeds): 297 Calories, 6 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 11 g Total sugars (3 g Added sugars), 12 g Fiber, 19 g Total fat (3 g sat), 218 mg Sodium, ★★★★★ Vitamin B6, E, K, Calcium, Folate, ★★★ Vitamin B2 (riboflavin), C, Phosphorus, ★★ Vitamin A, B1 (thiamine), Iron, Magnesium, Potassium, ★ Vitamin B3 (niacin), Zinc

Tomato Roasted Salmon

From A Generous Meal by Christine Flynn ($32, Penguin Books, 2023)

1 jar (8 oz) sundried tomatoes packed in oil

5 cloves Garlic Confit (recipe follows), plus a drizzle of its oil

1 Tbsp capers

1 Tbsp white vinegar

50 min prep time serves 8

¼ c fresh flat-leaf parsley, briefly chopped

Extra-virgin olive oil, for drizzling

1 (2- to 3-lb) salmon fillet 1 tsp salt

1. Place tomatoes, garlic confit and its oil, capers, and vinegar in a high-speed blender and pulse to combine. Unplug blender and, using a rubber spatula, scrape down sides of jar to make sure everything is well mixed. Plug in blender again. Add parsley and pulse again a few times. Set the tomato-garlic tapenade aside.

2. Preheat oven to 250°. Line a rimmed baking sheet with parchment paper and drizzle with oil.

3. Lay salmon on prepared baking sheet, skin side down. Sprinkle with the salt. Drizzle with a little more oil. Set oven to broil. Broil for 15 minutes.

4. Remove salmon from oven and smoosh tapenade over flesh side of fish. It doesn’t have to be too neat, so don’t be fussy. Reduce oven heat to 250°. Bake for another 10 to 15 minutes, until fish is just cooked through. This dish is very good served hot, but it’s also fine served at ambient temperature or even chilled.

5. Store leftovers in an airtight container in the fridge for up to 4 days. Leftovers are very good smashed onto crusty bread with thinly sliced cucumber and just a whisper of aioli.

Per serving: 409 Calories, 35 g Protein, 94 mg Cholesterol, 2 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 28 g Total fat (6 g sat), 420 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, Phosphorus, ★★★★ Vitamin E, K, ★★★ Vitamin B1 (thiamine),

★★ Vitamin B2 (riboflavin), ★ Vitamin A, C, Folate, Magnesium, Potassium

Garlic Confit

From A Generous Meal by Christine Flynn ($32, Penguin Books, 2023)

½ lb peeled garlic cloves

2 to 3 red bird’s eye chilis

1½ c extra-virgin olive oil

5 min prep time makes about 2 cups

1. In a small saucepan over medium-high heat, bring garlic, chilis, and olive oil to just barely a simmer. Reduce heat to low. Cook confit, stirring occasionally, for about 30 minutes, or until garlic is tender and easily pierced with a paring knife.

2. Using a slotted spoon, transfer garlic to a clean 16-ounce jar with a tight-fitting lid. Pour oil over the top. Refrigerate immediately. Store garlic confit in an airtight container in the fridge for up to 3 weeks.

Kitchen Note: Preparing garlic confit in batches means you only have to peel a bunch of garlic once (or you can really treat yourself and buy pre-peeled garlic; there is no shame in that). The flavor and texture of the garlic is mellow enough, so that biting into it is less jarring. The confit oil is also delicious and great for drizzling on veggies, bread, soups, salads, or anything you think might be enhanced by a drizzle. If you want to keep the garlic confit for longer than a few weeks, you can freeze it and use as normal.

15 min prep time serves 4

Chickpea Salad with Red Pepper, Cucumber, and Fresh Mint

From The North African Cookbook by Jeff Koehler ($54.95, Phaidon Press, 2023)

1 lb 2 oz (3 c) canned chickpeas (garbanzo beans), rinsed

¼ red bell pepper, seeded and diced

1 cucumber, peeled and finely diced

5 Tbsp extra-virgin olive oil

1 Tbsp fresh lemon juice

Salt and pepper

4 packed Tbsp finely chopped mint

1. Put chickpeas (garbanzo beans) into a large saucepan with about 2 cups water and bring to a boil. Drain in a colander and leave to cool to room temperature.

2. Put cooled chickpeas into a salad bowl with diced bell pepper and cucumber.

3. Put oil and lemon juice into a small bowl and whisk together until cloudy. Season with salt and pepper and pour over chickpeas. Scatter over mint and toss well. Serve.

Kitchen Note: A vibrant, easy salad full of body, texture, and color. The tang and minty herbal aromas with the earthiness of the chickpeas and crunch of fresh bell peppers is a delightful combination. This recipe uses canned chickpeas. Bringing them to a quick boil will remove their canned flavor and allow them to soften.

Per serving: 733 Calories, 32 g Protein, 0 mg Cholesterol, 99 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 19 g Fiber, 26 g Total fat (3 g sat), 331 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, Folate, Phosphorus, ★★★★ Iron, Zinc, ★★★ Vitamin K, Magnesium, ★★ Vitamin B2 (riboflavin), C, E, Potassium, ★ Vitamin B3 (niacin), Calcium

Tackling Food Waste

Lunds & Byerlys reduces food waste through partnership with Phood Solutions

Food waste in the United States is estimated to exceed 100 billion pounds per year. Exact figures are unknown, as tracking food waste is notoriously difficult at every level of the supply chain.

Here at Lunds & Byerlys, our ability to more precisely track and reduce food waste on our deli food bars is now possible through a partnership with Phood Solutions. And based on initial results, we anticipate further reducing our annual food waste by nearly 150,000 pounds.

Through the use of a scale, computer vision, and artificial intelligence, Phood allows Lunds & Byerlys team members to quickly and easily scan and weigh food as it is added to the food bar and then again before any food is discarded. Utilizing Phood’s robust reporting, we can make necessary adjustments to our daily food offerings to ensure significantly less food is wasted by providing our customers with the right food offerings at the right time.

“We are deeply committed to providing our customers with a wide variety of fresh, high-quality food options while also being good environmental stewards,” said Katie Swenson, Director of Deli Operation at Lunds

& Byerlys. “Phood provides us a tremendous tool to track our waste so we can make smarter decisions about the quantity of each offering on our expansive food bars.”

Lunds & Byerlys is the first retailer in the Twin Cities to utilize Phood’s innovative solution as yet another way to minimize food waste. Through our projected food waste reductions with Phood, along with our robust partnership with Second Harvest Heartland’s Food Rescue Program and food donations to local pig farmers, we are keeping nearly six million pounds of food from being wasted every year.

“Being from the Twin Cities myself, it’s particularly exciting to bring this program into Lunds & Byerlys,” said Max Mliner, director of operations at Phood. “Since installation, every level of the organization has been incredibly engaged — eager to achieve substantial waste reductions while ensuring the highest-quality food is offered to customers. We look forward to continue working with such an enthusiastic partner, and building on this success together.”

We are so excited to partner with Phood and continue tackling food waste here at Lunds & Byerlys.

French Garden Salad

Recipe adapted from Today

INGREDIENTS:

For the yogurt herb dressings:

¼ cup plain yogurt

2 Tbsp avocado oil

1 Tbsp freshly squeezed lemon juice

1 Tbsp cool water

2 tsp Champagne vinegar

1 tsp Dijon mustard

1 tsp honey

½ tsp L&B French Garden Blend Seasoning

Kosher salt, to taste

Freshly ground black pepper, to taste

DIRECTIONS:

For the salad:

1 bunch curly kale, thick stems removed, thinly sliced

½ pound brussels sprouts, shaved

12 ounces L&B Pulled Chicken, finely shredded

2 celery stalks, thinly sliced

1 Granny Smith apple, peeled, cored, and sliced into matchsticks

½ cup toasted sliced almonds

2 Tbsp chopped fresh parsley

1. To make the dressing: In a small bowl, whisk together the yogurt, avocado oil, Champagne vinegar, lemon juice, water, Dijon, honey and French Garden Blend Seasoning. Season with salt and black pepper.

2. To assemble the salad: In a large bowl, massage the kale between your fingers to tenderize. Add the brussels sprouts,

15 mins prep time plus 30 mins rest time serves 4

chicken, celery, apple and half of the sliced almonds.

3. Drizzle the yogurt-herb dressing on top and toss until well coated. Garnish with the remaining sliced almonds and parsley.

4. Serve immediately, or store in the refrigerator for up to 4 hours before serving.

L&B French Garden Blend Seasoning — This salt-free seasoning combines bold shallots, mellow herbs and a hint of green peppercorns to create a smooth, versatile blend. Made without additives, preservatives or MSG.

Ideas & Solutions — Try it as a simple, elegant seasoning on seafood and poultry. Sprinkle it on warm fried eggs, sautéed mushrooms or roasted potatoes right before serving. Mix into a homemade vinaigrette for fresh garden salads or blend with cream cheese to create a light, refreshing spread for sandwiches, croissants or dinner rolls.

tips ]

BY TASTE FOR LIFE STAFF

Cold Brew Iced Tea

From the Taste for Life test kitchen

6–8 tea bags

2 quarts cold water

Fresh fruit (optional)

Fresh herbs (optional)

1. Fill a large pitcher with cold water. Cut off tags, if needed, and add tea bags to the pitcher. Refrigerate tea for 6–12 hours.

2. Remove tea from refrigerator. Use a slotted spoon to take out tea bags; discard or compost them. Add fruit or herbs, if desired. Stir to mix.

3. Pour into glasses and enjoy! Cover and store any unused iced tea in the refrigerator for 3–5 days.

Kitchen Note Making iced tea at home couldn’t be easier. All you need are a few simple ingredients and a refrigerator. You can start the process before you go to bed at night, and enjoy fresh, cool iced tea in the morning. This beverage is incredibly versatile—you can use just about any kind of tea (black, green, Earl Grey, chamomile . . . the list goes on and on), and you can add even more fun flavors without a lot of extra calories by infusing your tea with fresh fruit and herbs. You can also add flavor with lemonade, fruit juice, or a dash of sparkling water. Reserve some iced tea from your first batch to make ice cubes to use in the next— they won’t water down your drink the way plain ice does.

5 min prep time + 6–12 hours brewing time makes 8 cups of iced tea

healthy

hydration

ways to stay cool in the heat

Water is essential to life. It delivers nutrients throughout your body, flushes out waste, lubricates your joints, and helps regulate your temperature and heartbeat. As the weather heats up, staying hydrated is even more important, especially if you’re being active.

Are you dehydrated?

Don’t wait until you’re thirsty to drink! Thirst typically means that dehydration is already occurring. Aging adults tend to have a reduced ability to sense thirst, putting them at additional risk of dehydration. 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. While individual water needs vary, men should aim for about 13–15 cups of fluids per day, and women should take in about 9–11 cups of fluids per day—these amounts include liquids from water and other beverages, as well as from food (which usually accounts for around 20 percent of daily fluid

intake). Exercising, especially in the heat, will increase your water needs.

Healthy hydration options

Here are some tasty ways to stay hydrated this summer.

✔ 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 healthy flavors like slices of lemon, lime, orange, or grapefruit; peeled and sliced ginger; and 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 “Dehydration,” MedlinePlus, https://www.medlineplus.gov

• “How much water should I drink daily?” www.WebMD.com, 11/13/22 • “Staying hydrated, staying healthy,” American Heart Association, www.Heart.org • “Water: How much should you drink every day?” Mayo Clinic, www.MayoClinic.org, 10/12/22

BY KELLI ANN WILSON

kombucha

Kombucha is a modern wonder with ancient origins. First brewed in China, then Japan and Russia, kombucha made its way into Europe at the beginning of the twentieth century.

Reports of its health benefits and unique flavor profile have spurred growth in the US, with sales of kombucha on the rise and expected to reach $7 billion by 2027.

What is kombucha?

Kombucha is a fermented drink made with sweetened black or green tea and a SCOBY (or symbiotic culture of bacteria and yeast). The organisms in the SCOBY form a mat-like structure that typically floats on the surface of the mixture. This microbial community transforms the sugar in the tea into acids—by means of the same process that turns cabbage into sauerkraut—over the course of a week or more. When the fermentation process is complete, the SCOBY is removed, and the result is a fizzy, slightly sweet drink with a tangy but mild vinegar-like taste.

Why should you drink it?

Kombucha is rich in beneficial chemicals and other health-giving properties, including amino acids, antioxidants, minerals, and vitamins. Research suggests that kombucha has antibacterial, antidiabetic, and antioxidant properties, and may help to lower

cholesterol levels and aid detoxification of the liver.

As a fermented food, kombucha is also a great source of probiotics (“good” bacteria) that have been linked to many positive health outcomes including better digestion, improved immunity, successful weight management, and a lower risk of hypertension and heart disease.

Emerging research also shows that fermented foods, including kombucha, may have both long- and shortterm impacts on brain function. Comparing data from more than 200 fermented foods, scientists found that almost all of them contained metabolites linked to better brain health. “Fermented sugar-based products and fermented vegetable-based products are like winning the lottery when it comes to gut and brain health,” said Ramya Balasubramanian, a researcher at University College Cork (Ireland). ●

SELECTED SOURCES “Chemical profile and antioxidant activity of the kombucha beverage . . .” by K. Jakubczyk et al., Antioxidants, 5/20 • “Kombucha” by M. Smith, www.WebMD.com, 8/22/22 • “Kombucha gains in popularity as functional beverage market growth continues” by R. Alterman, The Food Institute, www.FoodInstitute.com, 9/10/21 • “Kombucha to kimchi: Which fermented foods are best for your brain?” Microbiology Society, www.MicrobiologySociety.org, 4/14/23

Balance your gut with living foods

When you eat living foods daily, you replenish the good bacteria in your gut and increase your fiber intake, which helps control appetite. Living foods either contain beneficial bacteria or they act as food for the beneficial bacteria already in the gut.

Living foods include nonstarchy vegetables and low-sugar fruits. Also, be sure to include the following fermented foods in your diet:

• Live cultured pickles

• Sauerkraut (refrigerated, nonpasteurized)

• Cultured vegetables

• Kimchi

• Cheese made from raw milk

• Unpasteurized miso

• Tempeh

• Kombucha

• Yogurt containing live cultures

• Kefir (dairy and nondairy)

In addition to fermented foods, you need to eat foods rich in soluble fibers called prebiotics. Prebiotics feed the good bacteria in your gut. Aim to include high-prebiotic foods in your diet as often as possible. Some examples include Jerusalem artichokes, dandelion greens, garlic, and onions.

Brenda Watson, CNC. For more than 25 years, Ms. Watson has been helping people achieve vibrant health through improved digestion. As an author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health, Ms. Watson continues the crusade of teaching how the gut is the foundation of health. Her book The Skinny Gut Diet: Balance Your Digestive System for Weight Loss contains tips to balance the bacteria in your digestive tract. The book is available for $9.99 at brendawatson.com

BY ANN LOUISE GITTLEMAN, PHD, CNS

fight

pain & inflammation

Natural ways to soothe and restore damaged joints

Soothing supplements

In addition to bone broth, hyaluronic acid, and omega 3s, certain supplements may also help to ease the pain, stiffness, and diminished function associated with many inflammatory conditions. Always consult your doctor before taking any new supplements. Here are a few to consider.

• Curcumin (Turmeric)

• Glucosamine and chrondroitin

• Probiotics

• Vitamins A, B6, C, D, E, and K

• SAM-e

Ann Louise Gittleman, PhD, CNS Dr. Gittleman (www.AnnLouise.com) is a New York Times bestselling author of more than 30 books, including Radical Metabolism, The Fat Flush Plan, and The Fast Track Detox Diet. She has appeared on Good Morning America, 20/20, The View, PBS, and CNN.

Given the right nutrients, your joints can repair themselves, which means less joint pain.

When your joints are stiff, aching, and swollen first thing in the morning, you may have osteoarthritis, the most common form of joint damage. This degenerative disease, caused by the breakdown of cartilage, leads to bone rubbing on bone.

The cushion in your joints between the bones is cartilage, which is made up of a combination of proteins and sugars. When it’s healthy, it allows bones to glide over each other and absorbs the shock of any movement. When your joints are inflamed, misaligned, or worn, this cushion of cartilage thins, breaks down, and can no longer do its job, causing joint pain and osteoarthritis. Until recently, doctors believed articular cartilage—the cushion in our hip, knee, and ankle joints—could not be repaired once it was injured. The job of this protective covering over the ends of our bones is to cushion our joints from the pressure we exert on them.

Thanks to the work of doctors at Stanford like Constance Chu, MD, we have discovered that articular cartilage slowly but surely repairs itself. Given rest and the right nutrients, it takes about a year, according to her MRI studies.

The collagen connection

Collagen

our bodies, holding together our tendons, muscles, bones, cartilage, joints, skin, and more. By the time we turn 21, our collagen production slows down and declines as we age, causing thinning and weakening of the cartilage in the joints, which leads to arthritis. The good news is daily weight-bearing exercise like walking enables cartilage to repair more easily and keeps collagen strong.

No conversation about collagen is complete without bone broth. All collagen comes from animal proteins, and is found in the “gristle,” the toughest, most difficult to eat cuts of meat. If you add bone broth to your daily diet, you will notice over time the youthful glow return to your skin, which is the “beauty” of having enough collagen.

The protective effects of hyaluronic acid

Your joints not only have cartilage as a cushion, but also a thick, viscous liquid lubricating them and protecting the cartilage from wearing down. Hyaluronic acid is the starchy substance in this fluid that thickens and creates viscosity similar to grease or motor oil, which is the hallmark of its jointprotective effects.

People with osteoarthritis have been found in studies to have low levels of hyaluronic acid in this fluid, which leads to the characteristic joint damage. A good hyaluronic acid supplement can reduce joint pain and increase hyaluronic acid in the joints over time. The studies done have cautioned against using too much, which is amounts of 200 mg or more.

Healthy fats for healthy joints

Omega-3 fatty acids found in fish oil and krill oil are superstars for joint health. Studies show there are benefits for both osteoarthritis and rheumatoid arthritis sufferers. In both cases, the omega 3s reduce the amount of inflammation present in the thick fluid that bathes the joints.

Although it takes time, with rest and nourishment from bone broth, hyaluronic acid, and omega 3s, our joints do repair and rebuild themselves. A little care from the inside will help ensure you live your life in freedom from joint pain. ●

SELECTED

www.WebMD.com • “Efficacy and safety of Curcuma domestica extracts compared with ibuprophen in patients with knee osteoarthritis . . .” by V. Kuptniratsaikul et al., Clinical Interventions in Aging, 2014 • “Fish oil in knee osteoarthritis . . .” by C.L. Hill et al., Annals of Rheumatic Diseases, 1/16 • “Inflammation” by V.J. Drake, Linus Pauling Institute, Oregon State University, https://lpi.oregonstate.edu • “Krill oil improved osteoarthritic knee pain in adults with mild to moderate knee osteoarthritis: A 6-month multicenter, randomized, double-blind, placebo-controlled trial” by W. Stonehouse et al., American Journal of Clinical Nutrition, 9/2/22 • “Omega-3 fatty acids for the management of osteoarthritis: A narrative review” by D.M. Cordingley and S.M. Cornish, Nutrients, 8/16/22

is the most abundant protein in

SOURCES “Bioavailable turmeric extract for knee osteoarthritis: A randomized, non-interiority trial versus paracetamol” by S. Singhal et al., Trials, 1/30/21 • “Health benefits of hyaluronic acid,” 4/22/21; “Supplements for joint pain,” 11/25/22; “Vitamins that fight inflammation,” 4/15/22,

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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Sir Kensington’s Mayonnaise

Sir Kensington’s Mayonnaise is prepared after the French tradition with cage-free eggs and smooth sunflower oil. Silky and versatile with 33% less saturated fat, it’s an elegant offering suited for dipping, spreading and a multitude of as-yet undiscovered applications.

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rubs and marinades

boost BBQ flavor

The flavor of food fresh off the grill is incomparable. With the addition of a hearty rub or a tangy marinade, it tastes even better.

Rubs

Made from dried spices, dried herbs, salt, and sometimes sugar or other sweeteners, rubs can be either dry or wet.

Balance the flavors of sweet, salty, sour, and spicy when making rubs. Sweet ingredients include sugar, brown sugar, or maple sugar. Salty flavors are sea

Prep time for marinades

salt, kosher salt, or other specialty salts. For sour, think lemon pepper or dried citrus peels (lemon, lime, orange). Last comes spicy: chili flakes, chili powder, hot paprika, or ground black pepper.

A wet rub, also known as a spice paste, begins as a dry rub but additional ingredients in the form of liquids are added to make a thick paste. Smother wet rubs over food before grilling.

For the tastiest rubs, use the freshest dried spices and dried herbs you can find. Label homemade rubs with the date they were made, store in airtight containers,

Marinating times vary based on a food’s size, as well as the strength of the marinade. Here’s a rough guide to follow.

• Very large pieces (leg of lamb, turkey, pork shoulder): 24 hours

• Large pieces (beef and pork tenderloins, whole chicken, large whole fish): 6 to 12 hours

• Medium-size pieces (chicken halves or quarters, double-cut pork chops): 4 to 8 hours

• Medium to small pieces (steaks, bone-in chicken breasts or legs, fish steaks, tofu, portobello mushrooms, and other vegetables): 1 to 3 hours

• Small pieces (boneless chicken breasts, fish fillets, shrimp): 15 minutes to 2 hours

and keep them away from heat and light. Use within six months.

There is too much of a good thing when it comes to rubs. So use cautiously! You only need 2 to 4 teaspoons of rub per pound of poultry, fish, or meat. If you need more flavor, you can always sprinkle some more rub on before serving.

You can apply rubs up to two days before grilling. But if you’re pressed for time, rubbing in a few hours before works too. You can also sprinkle dry rubs over food just before it hits the flame.

It’s best to use your fingers to “rub” in a rub. Always wash your hands with soap and water before and after handling raw meat, poultry, and seafood.

Marinades

Also known as liquid seasonings, marinades are combinations of liquids (oils, citrus juices, vinegars, wine, yogurt); spices; herbs; and aromatics (onion, garlic, soy sauce, Worcestershire sauce, mustard, chili sauce).

Because marinades are wet, meat acquires flavor through a soaking method. The acids present in marinades help tenderize the muscle fibers of meat. The addition of oil helps drier cuts like chicken breast stay moist during cooking.

Jerk Seasoning

From Flavor + Us by Rahanna Bisseret Martinez ($29.99, Ten Speed Press, 2023)

2 Tbsp garlic powder

2 Tbsp chili powder

2 Tbsp dried oregano

2 Tbsp onion powder

1 Tbsp smoked paprika

1 Tbsp freshly ground black pepper

1 tsp ground cumin

1 tsp ground nutmeg

1 tsp ground allspice

3 Tbsp light brown sugar

1 Tbsp fine sea salt

1. In a skillet combine garlic powder, chili powder, oregano, onion powder, paprika, black pepper, cumin, nutmeg, and allspice.

2. Toast over medium heat, stirring occasionally for about 4 minutes, until herbs and spices have slightly darkened and their smells penetrate the air.

3. Transfer to an airtight container and let cool. Stir in brown sugar and salt.

4. Store in a cool, dry place for up to 6 months.

Marinate food in nonreactive cooking containers such as glass, stainless steel, or ceramic. Stay away from aluminum and cast-iron cooking vessels. Materials like aluminum and iron can react with acidic marinade ingredients.

Aluminum foil drip pans can be used too. Heavyduty resealable plastic bags are an option as well. Place these bags in a large bowl or dish to catch unexpected leaks.

Do not completely submerge food in marinade. Instead, flip the item several times to make sure it marinates evenly. Drain food from marinade before placing on the grill.

Marinate food in the fridge. Tightly cover the container to prevent strong-smelling ingredients like onions and garlic from spreading to other items. Never reuse marinade. They are for one-time use only!

If you want to use some of the marinade as a sauce, or for basting while grilling, reserve some in a separate container before marinating.

Try not to marinate items for too long. Delicate food like fish can become mushy, and the acids in the marinade can start to “cook” the food. ●

Citrus-Rosemary Marinade

From the Taste for Life test kitchen

Finely grated zest and juice of 1 large lemon

Finely grated zest and juice of 1 large lime

Finely grated zest and juice of 1 large orange

¹⁄³ c extra-virgin olive oil

1 tsp dried rosemary

1 tsp salt

½ tsp ground black pepper

1. Whisk ingredients together in a bowl until well combined.

2. If using on chicken, marinate for 2 hours. If using on fish, marinate for 1 hour.

SELECTED SOURCE Barbecue Sauces, Rubs, and Marinades by Steven Raichlen ($17.95, Workman, 2017)

prevent weight gain

balancing food and exercise is key

There are two main reasons people gain weight as they age, according to the Centers for Disease Control and Prevention (CDC). First, the amount of muscle in the body decreases, which means a comparable increase in the amount of fat. This shift in proportion slows down the metabolism, and weight starts creeping up. Second, aging may also bring a lessening of physical activity, which makes it easier to gain weight. Think back over the years, and you may discover some vigorous activities you used to enjoy that you just don’t do anymore.

Weight loss that lasts

Fad diets and weight-loss programs come and go, but they don’t generally provide long-term solutions. In order to achieve and maintain a healthy weight, the CDC recommends three things:

q Regular physical activity.

r Healthy foods.

s Balancing food intake with energy expenditure.

It may be helpful to weigh yourself regularly and act right away if you see some new pounds. Keep yourself accountable by tracking your food intake for a few days to see if you need to make healthier choices.

Once you’ve committed to eating well, the CDC suggests a little advance planning to help you through vacations, holidays, and other breaks with routine. And heed the adage, “Breakfast is the most important meal of the day.” Eating a nutritious breakfast may keep you from overeating, or reaching for empty calories, later in the day.

People who have successfully lost and kept off weight tend to exercise 60 to 90 minutes most days. This doesn’t mean you need to exercise that much all at one time. You could break it into 20- to 30-minute exercise sessions three times a day, for example. ●

SELECTED SOURCES “The health effects of overweight and obesity”; “Healthy weight”; “Keeping it off”; “Preventing weight gain,” US Centers for Disease Control and Prevention, www.CDC.gov

Get fit with fiber

If you increase your intake of low-calorie plant foods that are good sources of protein as well as fiber, you significantly increase your chances for improved health and a more svelte physique. Adequate fiber intake protects against cardiovascular disease, Type 2 diabetes, obesity, and certain cancers, and helps you feel full longer, so you eat less.

Americans typically don’t consume enough fiber— on average, we consume 15 grams of fiber daily. Men ages 14 to 50 should be aiming to get 38 grams of fiber per day for optimal health. Women ages 19 to 50 need 25 grams. (It’s a little less per day if you’re older.)

Minimal tweaks to your diet can have amazing results. If you add a half cup of black beans to the egg breakfast you usually eat, a half cup of lentils to your daily lunchtime salad, and three tablespoons of hemp seeds to your usual snack of Greek yogurt, you increase your day’s protein intake by 25 grams and your fiber intake by 20 grams.

Another easy way to increase your plant-based protein and fiber intake is by drinking a protein

powder shake with breakfast or after a strengthtraining workout. Protein powders made from pea or hemp protein offer complete protein, which means they contain all nine of the essential amino acids our bodies need to build muscle. Muscles use more calories than fat does, even when you’re at rest. Pea protein is rich in the essential branchedchain amino acids (BCAAs) leucine, isoleucine, and valine. These BCAAs help maintain muscle but tend to become depleted after exercise.

By upping your protein and fiber and adding in a couple rounds of strength training per week, fitting back into your favorite jeans might be easier than you think.

SELECTED SOURCES “Assessing beans as a source of intrinsic fiber on satiety in men and women with metabolic syndrome” by E.J. Reverri et al., Appetite, 11/1/17 • “Black beans, fiber, and antioxidant capacity pilot study: Examination of whole foods vs. functional components on postprandial metabolic, oxidative stress, and inflammation in adults with metabolic syndrome” by E. J. Reverri et al., Nutrients, 8/15 • “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: A double-blind, randomized, placebo-controlled clinical trial . . .” by N. Babault et al., Journal of the International Society of Sports Nutrition, 1/21/15

underwater seek + find find the objects in

the picture

Donkey Tortilla Chips

Donkey Chips are authentic style tortilla chips made using a generations-old recipe...handmade and seasoned‚ one batch at a time.

MinneSalsa Salsa

Chunky salsa featuring premium tomatoes. Locally crafted in Hugo, Minnesota by a family-owned and operated business.

Boca Meatless Products

With tasty, nutritious meatless choices like these, you’ll never run out of ways to spice up mealtime.

Lillie’s Q BBQ Sauces

Lillie’s Q sauces pay homage to the deep-rooted barbeque traditions of specific Southern regions.

Majans Bhuja Snacks

These crunchy taste sensations are made from wholesome ingredients infused with aromatic spices. buy one, get one FREE Save

Diana’s Banana Halves

The world’s best chocolate dipped treat! Diana’s Banana Halves are delicious and a good source of potassium. They contain no artificial flavors, preservatives, colors or trans fats.

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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.