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[ supplement savvy ]

BY LISA PETTY

a daily dose get multiple benefits from your supplement You’d be hard-pressed to find a health professional who argues against getting most of our vitamins and minerals from our meals. The reality, however, is that most of these nutrients come from plant foods, and the average American adult eats fruit only 1.1 times daily, and vegetables 1.6 times daily.

Over time, inadequate dietary intake can lead to chronic micronutrient deficiencies that can play a role in the development of serious health issues.

There are also many times throughout our lives when our bodies require more nutrients than a typical diet would provide: Consider the extra requirements for iron and folate during pregnancy, for example.

Current scientific evidence suggests that supplements containing a variety of vitamins and minerals can help to narrow nutrient gaps in healthful ways.

See This!

Free radical damage is considered the leading cause of age-related cataracts. As a result, supplemental antioxidant vitamins have been extensively studied as a means to decrease risk of this sight-stealing affliction.

Structural Integrity Up to 50 percent of women and at least 20 percent of men over the age of 50 will experience a bone fracture. Researchers have determined that supplementation with vitamins and minerals leads to a significant reduction of fracture risk and reduced the severity of breaks.

Naked Truth Strong, healthy skin is an essential barrier to pathogens, while at the same time providing an exit route for waste and toxins through perspiration. Research suggests that a daily multi promotes wound healing.

Pliable Pathways Functional and structural changes to vessel walls lead to arterial stiffness, which is a factor in cardiovascular disease. Studies have found that daily antioxidant supplementation has a small protective effect against arterial stiffness, particularly for participants with lower baseline blood levels of vitamins C and E. ❚ SELECTED SOURCES “Addressing Nutritional Gaps with Multivitamin and Mineral Supplements” by E. Ward, Nutrition Journal, 7/14 • “Antioxidant Vitamin Supplementation Reduces Arterial Stiffness in Adults . . .” by A. Ashor et al., Journal of Nutrition, 8/14 • “The Effect of Multivitamin/Mineral Supplements on Age-Related Cataracts: A Systematic Review and Meta-Analysis” by Z. Li-Quan et al., Nutrients, 2014 • “The Effectiveness of a Specialised Oral Nutrition Supplement on Outcomes in Patients with Chronic Wounds . . .” by J.D. Bauer et al., Journal of Human Nutrition and Dietetics, 2013 • “Multivitamin and Mineral Supplementation Is Associated with the Reduction of Fracture Risk and Hospitalization Rate in Chinese Adult Males: A Randomized Controlled Study”

by S. Wang et al., Journal of Bone and Mineral Metabolism, 2014 • “State Indicator Report on Fruits and Vegetables 2013,” Centers for Disease Control and Prevention, www.CDC.gov/nutrition

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[ contents ]

august 6 in the news Apples v. fries • Diet switch for heart patients • Cranberry juice benefits • Successful aging • More

10 pint-sized stress Calming back-toschool jitters.

14 inside out Pain remedies A-Z.

18 lifestyle tips Frizz-taming tips for summer hair.

20 getting it all Kids’ nutrition chart.

26 what’s for dinner?

Satisfying summer salads.

7 27 featured recipe SPROUTED BUCKWHEAT SALAD

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28 time for kids Great foods in plain sight!

30 gluten free Safe school lunches.

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

© WILLIAM LINGWOOD

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tasteforlife

®

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client services director– advertising and digital

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Shannon Dunn-Delgado, 415-382-1665 group brand promotions director

Bob Mucci, 978-255-2062 executive director of retail sales & marketing

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art director

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Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 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.

For more health and wellness resources visit

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Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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[ in the news ]

“successful aging” A surprising component of “successful aging” appears to lower the risks of high blood pressure, diabetes, dementia, depression, and functional disability. It isn’t a miracle drug; it’s the fiber found in fruit, grains, and vegetables.

“Out of all the variables that we looked at, fiber intake— which is a type of carbohydrate that the body can’t digest—had the strongest influence” on healthy aging, said researcher Bamini Gopinath, PhD. “Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up.”

The study looked at data from more than 1,600 adults 49 and older.

SELECTED SOURCES “Association Between Carbohydrate Nutrition and Successful Aging over 10 Years” by B. Gopinath et al., J Gerontol A Biol Med Sci, 6/1/16 • “Dietary Fiber Intake Tied to Successful Aging . . .,” Journals of Gerontology, 6/1/16

“light” foods may spur overeating

diet switch can aid heart patients

Recent moves by the World Health Organization and the food industry to promote low-fat, light, and diet versions of foods could potentially backfire, according to a report in the International Journal of Research in Marketing.

A Dutch study found that consumers often buy “upwards” across food categories when purchasing lower-calorie foods, leading to overconsumption.

The bottom line: Stay aware of why you’re purchasing the lower-calorie foods, and use them to help you keep within a healthful range.

Following a Mediterranean-style diet may help prevent heart attacks and strokes in people who have heart disease. A four-year study of more than 15,000 older adults determined that there were about three fewer heart attacks, strokes, or deaths per 100 participants who adhered to the Mediterranean diet, compared to the same number of people who ate less healthy foods.

The Mediterranean diet is high in fruit, vegetables, fish, and unrefined foods.

SOURCE “Low-Fat or ‘Light’ Foods Encourage Over-eating in the Longterm” by Niamh Michail, www.FoodNavigator-USA.com, 5/17/16

SOURCE “‘Mediterranean’ Diet Linked to Lower Risk of Heart Attacks & Strokes in Heart Patients,” European Society of Cardiology, 4/24/16

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cranberry juice does reduce UTIs keep dogs away from sugar-free treats Sugarless chewing gum and other sweetened products can be toxic for dogs, so keep them well out of reach. Xylitol—which gives sugarfree gum its sweetness—could be deadly for dogs. The substance is also found in products such as sugar-free candy, breath mints, baked goods, chewable vitamins, mouthwash, and toothpaste.

“Xylitol isn’t dangerous to people, but dogs process it differently,” said US Food and Drug Administration veterinarian Martine Hartogensis, DVM. “They absorb it quickly, and it can spike their insulin levels, causing dangerously low blood sugar.”

If you suspect poisoning, get your dog to a vet or animal hospital immediately. Symptoms can include vomiting, lethargy, weakness, staggering, and seizures.

SOURCE “Sugar-free Gum Can Be Deadly for Dogs” by Randy Dotinga, www.nlm.nih.gov/MedlinePlus, 5/13/16

fries v. apples It may not be much of a surprise that most children would opt for French fries over apple slices, but a new study suggests a healthy compromise. Cornell University researchers provided kids with chicken nuggets from a fast-food restaurant. Some were given fries unless they specifically asked for apple slices instead. The others were given apple slices unless they requested fries. The following day, each child was offered the opposite choice. Most kids chose the fries in both cases.

“A more realistic solution would be to offer a smaller portion of fries with apples,” said researcher Brian Wansink, PhD. “That way, children aren’t forfeiting their favorite food; they are just eating less of it.”

SELECTED SOURCES “Apples or Fries,” Cornell Food & Brand Lab, 5/6/16 • “The Limits of Defaults: Why French Fries Trump Apple Slices” by B. Wansink and D.R. Just, BMC Res Notes, 5/16

Urinary tract infections (UTI) are quite common, particularly among women. Cranberry juice is often used as treatment, but its effectiveness has always been in question. A new study found significant reductions in UTI with long-term consumption of the juice.

Women with a recent history of UTI were split into two groups.

One drank an 8-ounce serving of a cranberry beverage every week for 24 weeks, while the others drank a placebo. The 185 women in the cranberry group had 39 diagnosed UTIs during the study, while the 188 women in the control group had 67 infections.

SOURCE “Consumption of a Cranberry Juice Beverage Lowered the Number of Clinical Urinary Tract Infection Episodes . . .” by K.C. Maki et al., Am J Clin Nutr, 6/16

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BY DIANA PIMER

pint-sized stress kids feel it too It’s that time of year again—time to go back to school. Those fastpaced weekday mornings are quickly approaching—you wake up, make lunches, get everyone dressed, and get the kids to school in the nick of time. As stressful as your morning can be, your children are likely carrying the weight of stress on their backs too.

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How Stress Works When a threatening situation occurs, your body reacts with the “fight or flight” response: Both your body and mind reach a heightened sense of readiness with the help of the hormones adrenaline and cortisol, which are produced in reaction to these situations.

Good Stress

According to at least one study looking at children around age 10, even elementary schoolers feel stressed by lack of time, family members’ stress, and interacting or competing with other students.

Richard L. Hall, former assistant headmaster at the Lovett School in Atlanta, believes that stress in school-aged children is becoming more prevalent. “It can be overwhelming. Students are put in a position of feeling that they just must not stop,” he says on WebMD.com. “They are put in an environment where they are not accepted for themselves but only for what they are going to achieve. All this builds stress.”

It’s not all bad. Children need to be challenged to be successful. It’s when stress interferes with learning and development that it becomes a problem. Other negative effects of stress include headaches, teeth grinding, depression, and weight loss or gain.

So what can you do to help your child cope with stress?

Adrenaline offers an increase of energy, while cortisol tames functions such as digestion so your body can focus its efforts on dealing with the stressful situation. This can be good if you are competing in a sports event or taking a test. Your body and mind recognize the importance of the event, helping you succeed.

Bad Stress This heightened state is supposed to end when the event is over. If your extreme readiness carries on, you are increasing your risk for chronic stress— where you remain on full alert because your body does not shut off its stress response. This can have negative side effects and affect your everyday life in a number of ways.

Start Simple Exercise helps release endorphins—natural “feel-good” chemicals. It can reduce stress, even if done in small increments. Try doing an activity with your child for 20 minutes after school or go for a walk after dinner. Both you and your child will reap the physiological benefits of exercise, and it will offer opportunities to learn more about your child’s concerns and stressors.

The effort the body exerts to cope with stress means the immune system can be compromised. Boost kids’ immunity by reducing their sugar and fast-food intake and making sure they’re drinking lots of water. You also want to avoid refined foods such as white bread and eliminate unhealthy cooking oils. We all know kids’ diets aren’t always perfect, so try a multivitamin/mineral. Vitamins A, C, E, and B complex, along with minerals calcium, zinc, and selenium, can help little ones cope with stressful situations and fight off other invaders.

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continued from page 11

Elderberry (Sambucus nigra) appears to have immune-boosting effects, and taken as a syrup it’s kind of a treat. Echinacea can also stimulate the immune system.

Taming Those Nerves Insomnia is a common symptom of stress. If your child isn’t getting the 9 to 12 hours of sleep he or she needs, try changing the bedtime routine. It is vital that children not use electronics right before bed; these devices can delay deep sleep. Create a nightly calming routine that includes a bath and reading instead.

Nutrition can also affect kids’ ability to sleep. Magnesium helps relax muscles and the brain; a child needs 250-500 milligrams of magnesium per day, so if your picky eater doesn’t like dark leafy greens, a supplement before bed may be the way to go.

Another symptom of stress in children is the everso-common belly ache. Natural remedies for an upset stomach include ginger, peppermint, and application of

heat. A glass of real ginger ale or peppermint tea (try a small peppermint candy if tea’s a no-go) can help reduce nausea and discomfort, while a heating pad or hot water bottle can help relieve stomach pain.

Some products are made specifically for relaxation and to calm anxiety. Even better, some of these are made just for kids. Look for products that contain chamomile, catnip, or milky oat seed.

Chamomile has many anti-stress benefits, including calming a nervous stomach. Try giving your child chamomile tea or putting chamomile blossoms in his or her bath—both methods work to relieve tension. Also, regular consumption of oats can help tame nerves and has an added benefit of many vitamins and minerals.

Once school is in full swing, keep an eye out for signs of stress. Not all children will suffer from it, but chronic cases can have severe emotional and physical health effects. And all kids benefit from talking about their day, getting enough sleep, and maintaining a healthy and active lifestyle. If your children are carefree, you’ll have one less stressor in your own life! ❚ SELECTED SOURCES “9 All-Natural Tummy Ache Remedies” by Amy Capetta, www.Parents.com • “Dietary and Botanical Anxiolytics”

by E. Alramadhan et al., Med Sci Monit, 4/12 • “Echinacea”; “Stress,” University of Maryland Medical Center, www.umm.edu • Naturally Healthy Kids by Jerry Rubin, MD, et al. ($24.95, Paros Press, 2006) • “Naturally Neutralizing Stress: Herbs That Calm,” www.KeeperoftheHome.org • Optimum Nutrition

by Patrick Holford and Deborah Colson ($14.95, Celestial Arts, 2008) • “Stress in Children: How Fifth-Year Pupils Experience Stress in Everyday Life” by E. Brobeck et al., Scandinavian Journal of Caring Sciences, 3/07 • “Your Child and Anxiety: School Stress Starts Early” by Daniel J. DeNoon, www.WebMD.com, 3/07

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[ inside out ]

BY CAMERON HENDRIX

stop the pain! joint relief a to z Vitamins, minerals, herbs, and other supplements are readily available for the relief of joint pain, along with many excellent food sources.

Here’s a quick alphabetical guide to effective pain reducers. (We only left out two letters!)

ARNICA creams

and gels relieve joint pain as well as muscle aches and bruises.

BOSWELLIA improves blood flow to joints and decreases pain. Extracts of this herb are readily available in supplement forms.

COLLAGEN is an essential part of our connective tissue. Collagen supplements are effective for osteoarthritis.

D3—the more bioavailable form of this

vitamin—is recommended as part of a “whole-body” approach to arthritis relief.

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E—the vitamin—

fights cellular damage that can cause joint pain.

FISH—particularly fatty, cold-water varieties like salmon, tuna, and sardines—is an excellent source of inflammation-lowering omega-3 fatty acids.

LIMES and other citrus fruits are rich in vitamin C, which helps fix cellular damage that may be hurting your joints.

“UP.” As in “Sit up straight!”

Proper posture while working at the computer can minimize the risk of aches and pains.

MAGNESIUM is necessary to

VEGGIES

thwart the buildup of calcium in joints, which causes pain.

GLUCOSAMINE, usually

paired with chondroitin, is widely used for joint pain. Both substances are naturally found in cartilage.

ICE is a key part of the RICE

NETTLES contain anti-inflam-

JUICE,

OLIVE OIL may ease inflamed joints and reduce morning stiffness. Consider using it instead of saturated fats.

Treatment for injuries: Rest, Ice, Compression, Elevation. Icing for 15 minutes several times daily relieves short-term discomfort. particularly from pineapple and grapefruit, can help relieve pain. Pineapple contains a pain-relieving enzyme called bromelain, while grapefruit is rich in anti-inflammatory substances.

(Grapefruit juice can affect blood levels of certain medications, including statins and antidepressants, so discuss it with your healthcare provider first.)

KAVA KAVA

root extract is good for back and temporomandibular (jaw) joint pain. It’s available in several supplement forms.

matory compounds. The leaf extract is particularly effective for osteoarthritis.

PAPAYA is among many

foods that can help relieve joint pain. Consider eating more garlic, grapes, nuts, and spinach too.

like bell peppers, carrots, and leafy greens are loaded with inflammationreducing antioxidants.

Look for the brightest colors when shopping in the produce aisle.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) contain a compound that reduces the destruction of cartilage in joints.

WILLOW. Extracts from the

dried bark of this tree are effective for joint pain relief. Try it in tea or capsules.

QUINOA and

other whole grains can help ease arthritis flare-ups.

RHUS TOX is the go-to

homeopathic treatment for joint pain.

SAM-e (S-adenosylmethionine) has been shown to ease arthritis pain. It’s readily available as a supplement.

TURMERIC, the popular Indian spice, reduces inflammation. Look for curcumin— its primary component—in supplement forms.

YOGA and other forms of

gentle exercise can strengthen muscles to stabilize joints.

ZINC has been shown to

have pain-relieving properties.

It appears to regulate the transmission of pain signals. ❚

SELECTED SOURCES “8 Tips for Rheumatoid Arthritis Relief” by Matthew Kadey, www.WebMD.com, 2015 • “Bioavailability of Vitamin D(2) and D(3) . . .” by U. Lehmann et al., J Clin Endocrinol Metab, 1/13 • “A Bitter Pill to Swallow: Grapefruit Juice and Medication,” by Sylvia R. Karasu, www.PsychologyToday.com, 5/31/12 • “Daily Dose,” www.ClevelandClinicWellness.com/DailyDose • Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008) • “Supplements for Bones and Joints,” www.DrWeil.com • “Zinc Acts on NMDA Receptors to Relieve Pain” by Megan Talkington, www.PainResearchForum.org

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[ lifestyle tips ]

BY LISA PETTY

frizz-free zone help your hair survive summer

For some of us, summertime is frizz-time. While genetics determine a lot about how our hair behaves in heat and humidity, there are ways to tame the savage beast we carry around on our heads.

First, go easy on your hair, especially if it’s damaged. One of the most common and readily available products to smooth and soften hair is conditioner.

Unfortunately, though, conventional ones are often loaded with preservatives, artificial fragrances, and silicones, which are labeled as dimethicone, trimethicone, cyclomethicone, or polysiloxane. Since conditioners are meant to coat the hair, these chemicals stay on the hair shaft and can find their way onto your scalp, skin, clothes, and pillow.

Look for more natural ingredients like aloe vera. It not only adds shine and moisture but also controls frizz and dandruff.

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Another useful conditioning ingredient is hyaluronic acid, which can soften and even plump damaged tresses. Herbal additions such as calendula, chamomile, lavender, and nettle are good choices to help repair dry hair.

If you’re looking for specific ways to change your routine and smooth your hair, read on.

Prewash When you have a few extra minutes before your shower for some hair pampering, scoop out a few teaspoons of coconut oil, depending on your hair length, and warm it in your hands. Olive oil also works well. Apply directly to dry hair. Put on a plastic shower cap and then wrap your head in a towel for about 15 to 20 minutes to allow oil to penetrate the hair shaft.

Shampoo and condition hair as normal.

Or try mashing an avocado for a conditioning mask. A tablespoon or two of organic mayonnaise applied to the hair works too. You can even create your own version by emulsifying eggs and olive oil. Leave either mixture on for up to 40 minutes.

Anti-frizz Ideas Hair often becomes frizzy when it’s dehydrated and damaged—even hair that puffs up in the humid weather! Follow these tips to avoid getting frazzled by frizz.

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

Shampoo

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

Avoid products containing alcohol as this ingredient can dehydrate hair.

Try gentle shampoos that contain lavender or rosemary. Resist the temptation to shampoo daily! If you awaken with bed head, opt for a rinse or a spritz rather than a shampoo whenever possible.

• Wear a bathing cap in chlorinated water.

Rinse Prepare a rinse made with equal parts apple cider vinegar and water.

After shampooing, rinse hair with apple cider mixture. Either leave in hair for a few minutes or rinse immediately, depending on your schedule.

Condition as usual. If your hair is blond, you can rinse with cooled chamomile tea.

Condition Look for a nourishing conditioner containing essential oil of sandalwood, geranium, neroli, or rose. Rinse with cool water.

For a quick conditioning rinse, look no farther than your kitchen: Coconut milk is an excellent conditioner.

Style Apply a small amount of coconut oil to hands or to a wide-toothed comb and gently apply to hair. You can also apply castor oil sparingly to hair.

Avoid over-oiling so hair doesn’t become greasy. To minimize damage, allow hair to dry naturally. ❚

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

• Invest in a silk scarf or a widebrimmed sun hat to protect hair from the sun.

• Sleep on silk pillowcases rather than fabrics that absorb oils from hair.

Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.

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getting it all

2016 KIDS’ NUTRITION CHART ➤ ➤ ➤

Does your daughter eat her greens? Does your son reject fruit, or munch it enthusiastically?

What about their omega 3s—are they fans of oily, coldwater fish?

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We all should get the bulk of our nutrition from our food, but it’s hard enough for adults to make sure their diets are diverse enough to deliver the vitamins, minerals, and other nutrients needed to achieve and maintain optimum health. Making sure the children in our care get everything they need to grow and thrive can be even more difficult.

That’s why we’ve put together this chart of nutrients and how much kids need of each of them. Use it to get an idea of what they might be missing and discuss a plan of supplementation with your healthcare practitioner. ❚

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ACTION

FOOD SOURCES

RDA/DIETARY INTAKE

6 milligrams (mg) 7 mg 11 mg 15 mg 30 mcg 55 mcg 60 mcg 75 mcg

1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18

Wheat germ oil, almonds and other nuts, cold-pressed vegetable oils.

Cruciferous and leafy green vegetables.

Antioxidant involved in immune function and anti-inflammatory processes.

Helps with blood clotting and bone formation and repair.

b1 b2 b3 b5 b6 b9 b12 FOLATE/FOLIC ACID

PANTOTHENIC ACID

NIACIN

RIBOFLAVIN

THIAMINE

1-3 yr 4-8 9-13 14-18

Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals.

Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function.

Prevents anemia; needed for cell formation, digestion, absorption of

Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells.

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

150 mcg 200 mcg 300 mcg 400 mcg 1-3 yr 0.9 mcg 4-8 1.2 mcg 9-13 1.8 mcg

1-3 yr 4-8 9-13 14-18

2 mg 3 mg 4 mg 5 mg

1-3 yr 4-8 9-13 14-18 Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat.

Fights stress; enhances stamina.

0.5 mg 0.6 mg 1 mg 1.3 mg (M)

6 mg 8 mg 12 mg 16 mg (M)

1-3 yr 4-8 9-13 14-18 Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

Essential for healthy circulation, skin, and nerves; important for converting food to energy.

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M)

1-3 yr 4-8 9-13 14-18 Almonds, brewer’s yeast, meats, milk, soybeans.

Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress.

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M)

1-3 yr 4-8 9-13 14-18 Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

Enhances brain function, circulation, digestion, and energy production.

1.2 mg (F)

14 mg (F)

1 mg (F)

1 mg (F)

1-18 yr 600 International Units (IU) (15 mcg)

Cod liver oil, fatty fish, egg yolks, fortified dairy products.

Controls calcium levels; critical for bone and tooth development.

Water-Soluble Vitamins

k

D-ALPHA TOCOPHEROL

a d e

300 micrograms (mcg) 400 mcg 600 mcg 900 mcg (M) 700 mcg (F)

Fish liver oil; manufactured in the body from brightly colored fruits and veggies.

Antioxidant needed for eye and skin health.

1-3 yr 4-8 9-13 14-18

Fat-Soluble Vitamins Note that some nutrient recommendations vary for males (M) and females (F).

VITAMIN/MINERAL

®

tasteforlife

annual kids’ nutrition chart

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yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

Brewer’s yeast, fruits, milk, rice bran, vegetables, nuts.

Berries, citrus fruits, leafy greens, cauliflower, winter squash, asparagus.

nervous system processes; needed for healthy red blood cells.

Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism.

Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin.

Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair and anti-inflammatory action.

biotin

c

b9 b12

888-234-5656 carlsonlabs.com

Provides up to 1,100 mg of omega-3s and 400 IU of vitamin D3 per serving to support brain, vision and nervous system development in children 5 to 40 lbs.

Baby’s DHA

Provides the important omega-3 DHA and vitamins A and D3 to promote healthy brain and vision development in growing kids.

Kid’s DHA

3 mg 5 mg 8 mg 11 mg (M)

1-3 yr 4-8 9-13 14-18 Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

Important in immune health; deficiency results in loss of senses of smell and taste.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

9 mg (F)

1.6 mg (F) 1.6 mg (F)

360 mg (F)

15 mg (F)

65 mg (F)

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov • “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu • “Multiple Micronutrient Supplementation for Improving Cognitive Performance in Children . . . ” by A. Eilander et al., Am J Clin Nutr, 1/10 • Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)

SPONSORED BY

zinc

selenium

20 mcg 30 mcg 40 mcg 55 mcg

1-3 yr 4-8 9-13 14-18 Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains.

Important for thyroid gland function.

manganese

1.2 mg 1.5 mg 1.9 mg (M) 2.2 mg (M)

1-3 yr 4-8 9-13 14-18

Needed for fat and protein metabolism, energy production, healthy nerves, and immune system.

Avocados, nuts, seeds, sea vegetables, whole grains.

Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

magnesium

80 mg 130 mg 240 mg 410 mg (M)

1-3 yr 4-8 9-13 14-18

iron

7 mg 10 mg 8 mg 11 mg (M)

1-3 yr 4-8 9-13 14-18

Eggs, fish, liver, meat, leafy vegetables, whole grains.

Essential to blood cell production, normal growth and development, and immune health.

copper

1-3 yr 700 mg 4-8 1,000 mg 9-18 1,300 mg 340 mcg 440 mcg 700 mcg 890 mcg

Almonds, avocados, legumes, broccoli, oats, seafood, soybeans.

Aids in red blood cell, bone, and collagen formation.

8 mcg 12 mcg 20 mcg 25 mcg

1-3 yr 4-8 9-13 14-18 15 mg 25 mg 45 mg 75 mg (M)

0.9 mcg 1.2 mcg 1.8 mcg 2.4 mcg

1-3 yr 4-8 9-13 14-18

1-3 yr 4-8 9-13 14-18

300 mcg 400 mcg

9-13 14-18

1-3 yr 4-8 9-13 14-18

Dairy (and fortified substitutes), leafy greens, sardines.

Essential for strong bones and teeth, healthy gums, and muscle function.

calcium

Important Minerals

FOLATE/FOLIC ACID

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[ what’s for dinner ]

BY JESSICA McKENZIE

hearty salads

cool meals for hot nights Summer is salad season. With the abundance of fresh vegetables and herbs that the season brings, making tasty and filling salad entrées is a snap.

Try these satisfying options, all of which can be made ahead and served chilled for a cool dinner on a hot night.

Creamy Chicken Salad From Amazing Recipe Makeovers by the editors of Cooking Light ($21.95, Oxmoor House, 2016)

2 lb skinless, boneless chicken breast halves K c light mayonnaise K c plain fat-free Greek yogurt

65 min prep time

+1 hr

1 Tbsp fresh lemon juice

chill

1 Tbsp white wine vinegar

serves 6

1 Tbsp Dijon mustard 1 tsp honey K tsp kosher salt K tsp freshly ground black pepper L c chopped celery L c sweetened dried cranberries 7 Tbsp (about 2 oz) coarsely chopped smoked almonds 6 c mixed salad greens

1. Add water to a Dutch oven, filling two-thirds full; bring to a boil.

2. Add chicken to boiling water. Cover and simmer 20 minutes or until a thermometer registers 165°. Remove from pan; let chicken stand 5 minutes.

Shred. Refrigerate 30 minutes or until cold.

3. Combine mayonnaise and next 7 ingredients (through black pepper) in a large bowl, stirring with a whisk until combined. Add chicken, celery, cranberries, and almonds; toss well to coat.

Cover and refrigerate 1 hour. Serve over salad greens.

© OXMOOR HOUSE

Kitchen Note: Poaching the chicken keeps it moist and succulent, so less dressing is needed to bind the salad.

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Per serving: 321 Calories, 39 g Protein, 15 g Carbohydrates, 3 g Fiber, 11 g Total fat (2 g sat, 5 g mono, 4 g poly), 266 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B6, Phosphorus, Selenium, ★★ Vitamin C, Folate, Magnesium, Potassium, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B12, E, Pantothenic acid, Calcium, Copper, Iron, Manganese, Zinc

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Sprouted Buckwheat Salad From Raw Food Detox by Anya Ladra ($19.95, Ryland Peters & Small, 2016)

M c raw buckwheat

20 min

2 handfuls of spinach leaves, roughly chopped

prep time

3 large tomatoes, seeded and diced

+3 days

1 cucumber, seeded and diced 1 red bell pepper, seeded and diced

sprouting time for buckwheat

1 handful of fresh dill, chopped

serves 4

1 handful of fresh chives, snipped 1 handful of rocket/arugula Dill Vinaigrette (recipe follows)

1. Soak buckwheat in plenty of cold water overnight—it will roughly double in size.

2. The next day, place soaked buckwheat in a fine-mesh sieve/ strainer and rinse with cold water to get rid of any starchiness.

Drain.

3. Place buckwheat in a large glass jar to sprout. Rinse and drain at least 3 times a day. Sprouts should be ready in 3 days, depending on weather—it might take less time in warmer climates.

4. When you are ready to make salad, combine buckwheat sprouts with spinach, tomatoes, cucumber, bell pepper, dill, and chives. Serve on a bed of rocket/arugula with Dill Vinaigrette.

Kitchen Note: You will need to start sprouting the buckwheat 3 to 4 days in advance.

Per serving: 477 Calories, 6 g Protein, 34 g Carbohydrates, 6 g Fiber, 39 g Total fat (6 g sat, 27 g mono, 6 g poly), 37 mg Sodium, ★★★★★ Vitamin C, K, Copper, ★★★★ Manganese, ★★★ Magnesium, ★★ Vitamin A, B2 (riboflavin), B3 (niacin), B6, Folate, Molybdenum, Phosphorus, ★ Vitamin B1 (thiamine), E, Pantothenic acid, Iron, Potassium, Zinc

10 min

Dill Vinaigrette From Raw Food Detox by Anya Ladra ($19.95, Ryland Peters & Small, 2016)

prep time makes about 1 cup

M c olive oil

2 tsp white wine vinegar

L c freshly squeezed lemon juice

1 handful of fresh dill, finely chopped

1 tsp Dijon mustard

3 Tbsp water Salt and freshly ground black pepper

K Tbsp runny honey

1. Put all ingredients in a screw-top jar and shake well until emulsified.

Shake or stir again before serving.

© WILLIAM LINGWOOD

Mediterranean Barley with Chickpeas and Arugula

20 min

From Everyday Whole Grains by Ann Taylor Pittman ($24.95, Oxmoor House, 2016)

3 c cooked hulled barley 1 c packed arugula

1 (15K oz) can unsalted chickpeas, rinsed and drained

1 c finely chopped red bell pepper

2 Tbsp fresh lemon juice

3 Tbsp finely chopped sun-dried tomatoes, packed without oil

1 tsp salt

2 Tbsp extra-virgin olive oil K tsp crushed red pepper 2 Tbsp chopped pistachios

1. Combine barley, arugula, bell pepper, tomatoes, and chickpeas in a large bowl.

prep time + cook time for barley serves 4

2. Combine lemon juice, oil, salt, and crushed red pepper, stirring with a whisk. Drizzle over barley mixture, and toss. Sprinkle with pistachios.

Per serving: 432 Calories, 13 g Protein, 74 g Carbohydrates, 16 g Fiber, 11 g Total fat (2 g sat, 7 g mono, 2 g poly), 447 mg Sodium, ★★★★★ Vitamin C, Manganese, ★★★★ Selenium, ★★★ Vitamin B6, Copper, Phosphorus, ★★ Vitamin A, B3 (niacin), Folate, Iron, Magnesium, ★ Vitamin B1 (thiamine), E, Potassium, Zinc

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[ time for kids ]

seeing good food everywhere!

Thinking about healthy foods can really change the way you see things.

Do you notice anything strange about our picture?

Don’t be surprised if looking at it makes you hungry for something that is good for you!

Now it’s your turn. Think about one of your favorite healthy foods, see what it reminds you of, then draw it on your own paper.

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Stuffiness, meet your match.

This allergy season be sure to reach

for Xlear Saline Nasal Spray with Xylitol.

Xlear is the most effective non-medicated

way to alleviate stuffiness due to seasonal allergies—without the dryness.

Simply put, it

works.

[ gluten free ]

BY JESSICA McKENZIE

gluten-free lunch eating safe at school

A new school year can make anyone a little nervous. But when children who eat gluten free are faced with cafeteria food that may be unsafe, stress levels can rise even further.

This need not be the case.

With good communication and appealing food options, lunchtime can be safe for everyone.

Fun Food!

Start by making your child’s gluten-free meals visually appealing. They’ll be less tempted by lunch line selections containing unsafe ingredients.

For some unique bread alternatives, make a sandwich from two gluten-free waffles. Or roll fillings up in gluten-free pancakes, crepes, or soft corn tortillas.

Gluten-free English muffins aren’t just for breakfast: Toast and top halves with pizza sauce and cheese the night before. Bake and pack up for a tasty treat for the next day’s lunch.

Crustless mini quiches baked in muffin tins make a tasty and portable meal. Baked potatoes with toppings are a satisfying choice as well.

For something a little different, make a fun banana dog. Place a peeled banana inside a gluten-free hot dog bun that’s been smeared with sunflower seed butter. Drizzle some honey over, and pack it up.

For easy and packable snacks, make a batch of gluten-free muffins over the weekend. Include one in the lunch box.

Children love to dunk their foods, so consider including a side of salsa for dunking bean and cheese quesadillas.

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Or include a separate container of gluten-free soy sauce for dipping lettuce wraps. For dessert, offer chunks of fruit along with their favorite yogurt.

It’s Time to Talk Public awareness of gluten intolerance is growing. But it’s still important to communicate with your child the importance of staying safe and avoiding all offending foods.

Kids are curious about their friends’ lunches, so sharing treats is common. The problem is other kids’ snacks may contain gluten, so make sure your child knows that swapping food is NOT okay.

Work out a plan with the school, beginning with a discussion of your child’s diet. Let them know exactly what must be avoided. Encourage the administration to start a discussion in the classroom about gluten-free eating, so other students are versed in its importance. This can help alleviate stressful scenarios, such as teasing or bullying.

Find other parents dealing with the same situation. If you’re uncomfortable talking to the school alone, enlist them for help and go as a group.

Many children who eat gluten free are concerned they won’t appear normal because of their dietary restrictions.

Be sure to include lunch items that are similar to what the other kids are eating. Gluten-free pastas, crackers, cookies, pretzels, bagels, and chicken nuggets appear virtually indistinguishable from their gluten-containing counterparts.

If there’s an older brother or sister, enlist their help and encourage them to take a role in overseeing how their younger sibling is handling their diet.

Remind your child about cross contamination. A French fry may seem like a safe choice, but in school cafeterias they’re often cooked in the same vat as fish sticks or chicken tenders, which are not gluten free.

See if your child’s teacher is okay with having back-up gluten-free treats available during parties, so your child won’t feel left out. Be prepared to bring gluten-free options to the classroom.

Field trips and school clubs are places where gluten-containing items may tempt your child. In no way should students be kept from doing the activities they love—it’s important that kids who eat gluten free view the diet as manageable. Reiterate what’s safe to eat before they go, and remind them of the benefits of sticking to their diet.

An encouraging note tucked into their lunch totes can go a long way by reminding them how good a job they’re doing staying gluten free and healthy. ❚ SELECTED SOURCES “10 Tips for the New School Year” by Emily Hutton, www.GlutenFreeLiving, 9/9/13 • “100 Gluten Free School Lunch Ideas!” http://GlutenFreeville.com, 8/11/13 • “Back to School: Tips for Your Food-Allergic Child” by Kathryn Scott, www.GlutenFreeAndMore.com, 2016

30 min prep time

makes 30 cookies

Oatmeal Chocolate Chip Almond Butter Cookies (can be nut-free)

From Ancient Grains by Kim Lutz ($14.95, Sterling, 2016)

1 c gluten-free oat flour 2 c gluten-free rolled oats K tsp ground cinnamon K tsp baking soda N tsp baking powder K tsp salt

K c almond butter (or sunflower seed butter, if you need a nut-free option) K c maple syrup O c chocolate chips or chunks

1. Preheat oven to 375°. Line two baking sheets with parchment paper.

2. In a large bowl, whisk together flour, oats, cinnamon, baking soda, baking powder, and salt.

3. In a medium bowl, add almond butter to maple syrup and stir to thoroughly combine. Add maple syrup mixture to flour mixture and stir to combine. Mix chocolate chips into batter.

4. Drop batter by heaping tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes, or until cookies are set and golden.

5. Let cookies cool on baking sheet, set on a cooling rack, for 5 minutes. Remove cookies from sheet and set on rack to cool completely.

Kitchen Note: These cookies are wholesome enough for a special breakfast. They are rich in whole grains, and the nut butter provides the fat instead of adding oil or butter. And, because they are sweetened with maple syrup, the cookies retain their rich, sweet moisture. To make them a great, nutfree snack to send along to school, too, just swap the almond butter with sunflower seed butter.

Per serving (2 cookies): 188 Calories, 4 g Protein, 26 g Carbohydrates, 3 g Fiber, 9 g Total fat (2 g sat, 4 g mono, 1 g poly), 127 mg Sodium, ★★★★★ Manganese, ★ Vitamin E, Magnesium, Phosphorus

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