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On-the-go meals

Mouthwatering breakfasts Children’s nutrition chart

living nourish

EAT THE RAINBOW

Eat a variety of colorful foods every day

C O M P L I M E N TA RY

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Edition of Taste for Life®

Gluten-free basics

7/10/17 2:36 PM

[ nutrition plus ] Curcumin

curcumin

Curcumin is an active compound found in the spice turmeric, which comes from a tropical plant of the ginger family.

Besides giving flavor and a beautiful yellow color to our favorite curry dishes, turmeric has been used for medicinal purposes for centuries. More recently, scientists have zeroed in on curcumin as one of the compounds in turmeric that helps improve health and wellness.

Antimicrobial Action Meta-analysis points to the use of curcumin as an antibacterial and antifungal treatment that may be used for everything from irritable bowel syndrome to diabetic kidney dysfunction. It may also boost immunity and protect against viruses.

Inflammation Fighter Preliminary research suggests that curcumin may be a powerful anti-inflammatory. It has been shown to reduce swelling and pain, to improve morning stiffness and joint swelling in patients with rheumatoid arthritis, and to reduce bleeding associated with gingivitis.

Boost Mental Health Studies have shown that curcumin may reduce mental fatigue, and may also help those with cognitive impairments in other ways. It also appears to improve the severity of depression-related symptoms. ●

SELECTED SOURCES “Curcumin,” Linus Pauling Institute, http://lpi.oregonstate.edu, 3/16 • Turmeric for Health by Britt Brandon ($12.99, Adams Media, 2016)

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[ contents ]

august 6 health front Herbs rich in polyphenols • Onions may fight cancer • Choose heart-healthy oils • More

10 let’s get cooking Mason jar salads for healthy on-the-go meals.

14 gluten-free focus Learn the difference between celiac disease, wheat sensitivity, and more.

18 quick tips Simple solutions for common foot ailments.

26 wake up . . .

Healthy breakfast recipes for everyone at the table.

30 in focus

6 11 featured recipe SOUTHWESTERN LAYERED SALAD WITH LIME DRESSING

A visionary diet.

31 market gourmet Decadent Peach Crumble Studded with Blueberries

© COURTESY OF TIME INC. BOOKS / ALISON MIKSCH

27

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

E AT T H E R A I N B OW

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp

Eat a variety of colorful foods every day

GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

It’s no coincidence that the healthiest foods on the planet are also the most vibrantly-colored — from crimson red to deep purple, the colors we see tell the story of the goodness within.

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

While many foods contain nutrients essential to health, colorful plant foods — fruit, vegetables, nuts, seeds and whole grains — are true superfoods. Superfoods are health-empowering because they are exceptionally nutrient-dense, meaning they have comparatively high levels of vitamins and minerals in fewer total calories.

In addition to vitamins and minerals, superfoods contain thousands of unique flavonoid pigment compounds, which give them their rich, vibrant colors. These compounds work as potent antioxidants within our bodies, protecting our cells from damage and helping to reduce inflammation. Now that’s beauty with benefits!

The takeaway: Eat the rainbow! Embrace a diet rich in colorful superfoods and reap the nutritious, health-promoting rewards.

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

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LIVING NOURISH When it comes to good health, food is incredibly important.

Nourish is our exclusive guide to help support you on your p­ ersonal health & wellness journey. It’s designed to provide you with ­education, inspiration and support to help you make thoughtful food choices, explore new tastes, and find balance in life.

THE FIVE ELEMENTS OF NOURISH

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 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

Choose Real Food

Eat The Rainbow

Expand Your Palate

Add A Boost

Create Harmony

Visit us at www.LundsandByerlys.com/Nourish to learn more.

4

A NOTE ON RECIPES

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

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[ health front ]

NEWS THAT’S GOOD FOR YOU

spice up

your veggies!

Men who usually shun vegetables are more likely to eat them if they’re seasoned with herbs and spices, according to a new study.

Researchers monitored a café for three weeks, offering broccoli, carrots, or green beans each day as seasoned and unseasoned selections. They asked all diners— whether they chose a vegetable or not— to complete a survey about their eating habits and preferences.

Participants were significantly more likely to choose a seasoned vegetable than an unseasoned offering, especially if they were male or under 50 years old. The study also found that diners who routinely do eat vegetables preferred unseasoned selections.

“Getting people to go from zero to even one serving is a big step forward in moving people to include vegetables in their daily diet,” said researcher Karen Chapman-Novakofski, PhD, a professor of human nutrition at the University of Illinois.

SOURCE “Herbs, Spices on Vegetables May Increase Their Appeal to Men, Young Adults,” University of Illinois at Urbana-Champaign, 6/2/17

fast facts on flax

You might be wondering about flaxseeds, which offer giantsized nutrition in a tiny package. The nutty seeds are high in omega-3 fatty acids, fiber, and healthful compounds called lignans. They’ve been shown to benefit heart health, digestive health, and the immune system.

Flaxseeds should be ground before eating to maximize their benefits (they are easy to find packaged in their ground form).

They should be stored in the refrigerator. Add them to hot or cold cereal, yogurt, cottage cheese, salad dressings, bakedfood mixes, or smoothies.

SOURCE “The Facts on Flax,” https://MedlinePlus.gov, 6/9/17

Try These Herbs and spices are rich in polyphenols, which have been shown to have anti-inflammatory, anti-cancer, and other beneficial effects.

The Tufts University Health & Nutrition Letter recently recommended these powerhouses: ■ Thyme for soups and stews ■ Oregano for dressings and marinades ■ Dill for steamed vegetables ■ Cumin for bean dishes ■ Cinnamon for spicy stews and meat sauces.

SOURCE “Maximizing Flavor with Herbs and Spices,” Tufts University Health & Nutrition Letter, 6/17

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red onions may thwart cancer

Onions have been shown to kill colon-cancer and breast-cancer cells. Researchers at Ontario’s University of Guelph investigated which of five types of onions were most effective. Red onions came out ahead due to their high amounts of anthocyanin.

“Anthocyanin is instrumental in providing color to fruits and vegetables, so it makes sense that red onions, which are darkest in color, would have the most cancer-fighting power,” said PhD student Abdulmonem Murayyan. He said the research showed that onions “promote an unfavorable environment for cancer cells, and they disrupt communication between cancer cells, which inhibits growth.”

SOURCE “Red Onions Pack a Cancer-Fighting Punch, Study Reveals,” University of Guelph, 6/7/17

choose these oils for heart health

Opting for healthy fats instead of saturated fats can lower your risk for cardiovascular disease as much as statin drugs, according to a new report from the American Heart Association (AHA).

“Well-conducted scientific research overwhelmingly supports limiting saturated fat in the diet to prevent diseases of the heart and blood vessels,” said lead author Frank Sacks, MD, of the Harvard T.H. Chan School of Public Health. “Saturated fat increases LDL—bad cholesterol—which is a major cause of artery-clogging plaque and cardiovascular disease.”

The AHA advises using polyunsaturated fats and monounsaturated fats (such as olive, safflower, and avocado oils) while limiting saturated fats from meat, high-fat dairy products, and tropical oils.

Dr. Sacks said a healthy diet should focus on “foods rich in nutrients that can help reduce disease risk, like poly- and monounsaturated vegetable oils, nuts, fruits, vegetables, whole grains, fish, and others.”

Did You Know?

A fatty acid in olive oil may help prevent cancer in the brain. A new study determined that oleic acid, which is the oil’s primary ingredient, stimulates the production of cells that prevent cancer-causing proteins from forming.

SOURCE “Olive Oil Nutrient May Help Prevent Brain Cancer,” University of Edinburgh, 6/2/17

SELECTED SOURCES “Dietary Fats and Cardiovascular Disease . . .”

by F.M. Sacks et al., Circulation, 6/15/17 • “Healthy Dietary Fats Help Beat High Cholesterol” by Robert Preidt, https://MedlinePlus.gov, 6/15/17

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[ let’s get cooking ]

BY LISA FABIAN

© BLM PHOTOGRAPHY

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Instead of dealing with a potentially oily mess, try a fun, convenient, and easy way to pack salads—in glass canning jars. These customizable meals are great for lunch, dinner, or anytime you need something fresh and on-the-go.

To make these unique and portable meals, gather pint- or quart-sized glass canning jars. Use the pintsize variety for smaller side salads. Quart-size jars work well for larger salads with extra ingredients. Wide-mouthed versions can be a good choice as they’re easier to pack the ingredients in and get them out when it it’s time to eat.

To construct the perfect layered salad, start by adding one to four tablespoons of dressing (depending on your taste and the size of the jar) to the jar bottom. The reason the dressing goes in first is so the rest of the ingredients won’t get soggy. Next pack the most nonabsorbent and heaviest ingredients. Items that could be pickled work well

here (carrots, cucumbers, bell peppers, fennel, cooked beets). Layering them in first allows them to soak in extra flavor from the dressing.

Lighter ingredients follow: beans, pasta, and/or grains.

Cheese and protein go in next (tuna, cubed tofu, cooked chicken breast, hard-boiled eggs, shredded cheese). Top with softer items like avocados or strawberries,. Nuts and seeds go close to the top of the jar, and finally add salad greens and/or herbs.

Don’t be afraid to pack the jar compactly. Place a folded paper towel on top to absorb excess moisture, so ingredients will stay crisp, fresh, and full of flavor. Screw on the lid, refrigerate, and you’re done!

When it’s time to eat, unscrew the lid and shake the ingredients into a bowl, or shake the jar (with the lid still on!) to disperse the dressing throughout. Unscrew the lid, and dig in.

Make batches of these fun, customizable meals when time allows. When preparing them in advance, add soft ingredients and perishable proteins (cooked chicken breast, strawberries, avocados, tomatoes, hard-boiled eggs) the day they’ll be consumed. Salads last for up to five days in the refrigerator, making it easy to grab a healthy lunch on busy mornings.

SELECTED SOURCES “How to Make a Mason Jar Salad” by Grace Elkus, www.RealSimple.com, 2017 • “How to Pack the Perfect Salad in a Jar” by Emma Christensen, www.TheKitchn.com, 5/3/15

Southwestern Layered Salad with Lime Dressing From the TasteforLife test kitchen

L c lime juice 2 Tbsp honey or agave nectar

1. Make vinaigrette: Whisk lime juice, oil, honey, cumin, garlic, and salt and pepper to taste in a small bowl.

K tsp ground cumin

2. Place 2 to 3 tablespoons

L c extra-virgin olive oil

1 garlic clove, minced Salt and black pepper to taste 4 (quart size) glass canning jars with lids 2 red bell peppers, chopped 2 (15 oz) cans black beans, rinsed and drained 1 lb cooked chopped chicken breast 2 c corn 1 c chopped green onion N c shredded cheese 1 avocado, diced 1 c chopped cilantro

of dressing in bottom of each jar.

3. Add one-quarter of each of the

© BLM PHOTOGRAPHY

If you’ve ever brought a salad to work, you know the scene: You open your lunch bag to find that the container of salad dressing has leaked all over everything.

25 min prep time serves 4

remaining salad ingredients to each jar in the following order: bell peppers, black beans, cooked chicken, corn, green onion, cheese, avocado, and cilantro.

4. If desired, place a folded paper towel over cilantro to absorb excess moisture and keep ingredients fresh.

5. Tightly screw on lid. Refrigerate until ready to serve.

Per serving: 708 Calories, 44 g Protein, 70 g Carbohydrates, 23 g Fiber, 31 g Total fat (5 g sat), 681 mg Sodium, ★★★★★ Vitamin A, B3 (niacin), B6, C, K, Potassium, ★★★★ Vitamin B1 (thiamine), Magnesium ★★★ B2 (riboflavin), E, Iron, ★ Vitamin A, Calcium, Zinc

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Love Grown Foods Kids’ Cereals Breakfast just got more fun! Love Grown kids’ cereals are made with a blend of navy, lentil and garbanzo beans to power the smallest of tummies or the youngest at heart. All are wheat free, corn free and are full of flavor and crunch.

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Milton’s Gluten Free Baked Crackers Milton’s Gluten Free Crackers are perfect for snacking, stacking, dipping and piling with toppings! They also come in new convenien, stand-up, resealable packaging.

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[ gluten free focus ]

BY LISA FABIAN

gluten-free basics everything you need to know

It’s easy to feel confused when you hear the terms: celiac disease, non-celiac wheat sensitivity, wheat allergy. What do they mean?

What are the differences between them?

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A lot, it turns out. But the one thing they do have in common is they are medical issues that can be treated through diet. Whether it’s an eating plan that eliminates gluten or wheat will differ by diagnosis. Here’s a guide to help you better understand the differences between these conditions.

A Challenging Disease Approximately 1 out of 100 people have the genetic autoimmune condition known as celiac disease.

There is no known cure. A lifelong avoidance of foods containing gluten must be strictly adhered to, as the body’s reaction to any ingested gluten causes a flattening of the cells lining the small intestine.

This in turn leads to nutrient malabsorption and other serious health issues. Gluten is a protein found in wheat, barley, and rye, as well as any products or hybrids made from these grains.

There are more than 300 identified symptoms associated with this disease, including behavioral changes, stunted growth, anemia, infertility, and gastrointestinal issues (bloating, abdominal pain, diarrhea, and constipation). With such a large number of symptoms, diagnosing this disease can be challenging—especially considering that a significant amount of those with the disease may have few or no symptoms.

According to the Celiac Disease Center at Columbia University Medical Center, “Anyone who suffers from an unexplained, stubborn illness for several months should consider celiac disease a possible cause and be properly

screened for it.” Approximately 83 percent of those with celiac disease remain undiagnosed.

Sensitivity to Wheat Neither an allergy nor an auto-immune reaction, non-celiac wheat sensitivity (NCWS) is a not-well-understood condition in which a person experiences intestinal and extra-intestinal symptoms triggered by gluten ingestion.

In 2012, an internationally recognized group of celiac disease experts classified the condition as being separate from celiac disease. Some studies indicate that wheat components other than gluten may cause symptoms, so the term non-celiac wheat sensitivity has been suggested as opposed to non-celiac gluten sensitivity.

Depression, bloating, abdominal pain, diarrhea, constipation, headaches, chronic fatigue, and bone or joint pain are symptoms of both celiac disease and NCWS. Symptoms generally appear hours or even days after gluten has been consumed for those with NCWS. When gluten is removed from the diet, the person improves and symptoms resolve.

Although many of the symptoms are similar to those of celiac disease, people with NCWS do not test positive for celiac. There are no biomarkers or tests to identify NCWS. Celiac disease, wheat allergy, and any other possible reasons for symptoms are first ruled out. A gluten-free diet is then followed, and, if improvement is observed, gluten sensitivity may be the diagnosis.

It was once believed that those with NCWS did not experience intestinal damage. However, in July 2016, researchers at Columbia University Medical Center published a study confirming that wheat exposure for those with NCWS triggered a systemic immune reaction and accompanying intestinal cell damage. It’s believed that the number of people affected by this condition is equal to or may even exceed the number of those with celiac disease.

Coping with Allergies An immune reaction to any of the multitude of proteins found in wheat, a wheat allergy occurs when the body’s T-cells deliver immunoglobulin E (IgE) antibodies to “attack” any ingested wheat.

The rest of the body receives an alert that there is an issue.

Symptoms ensue within minutes to hours, and can include nausea, abdominal pain, itching, swelling of the lips and tongue, breathing issues, hives, or anaphylaxis—a life-threatening reaction.

Those with a wheat allergy must eliminate all forms of wheat from their diet. They can, however, eat gluten from nonwheat sources.

A diagnosis for wheat allergy is conducted through skin prick tests, a food elimination diet, and a wheat-specific IgE blood test. A child diagnosed with a wheat allergy may outgrow it, but an adult with the allergy tends to have it for life. ●

SELECTED SOURCES “Celiac Disease, Non-celiac Gluten Sensitivity or Wheat Allergy: What Is the Difference?” Gluten Intolerance Group, www.gluten.org, 2017 • “Non-celiac Wheat Sensitivity,” Celiac Disease Foundation, www.celiac.org, 2017 • “Response to Different Wheat Genotypes in Not-celiac Wheat Sensitivity,” https://ClinicalTrials.gov, 1/17 • “What Is Non-celiac Gluten Sensitivity?” www.BeyondCeliac.org, 2016

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E AT T H E R A I N B OW Eat a variety of colorful foods every day

Eating the rainbow is all about choosing a diet rich in colorful, nutritious superfoods. What makes them ‘super’? Simply put, it is their comparatively high density of vitamins, minerals and antioxidants relative to total calories, literally giving you the best nutritional “bang for your buck” possible. For this reason, they form the foundation for the Nourish way of cooking and eating.

Vitamins, minerals and antioxidants are important to maintain good health and prevent disease.

Although concentrated vitamin and mineral supplements provide an added boost when needed, whole superfoods truly are the best source of this needed nutrition. So eat a variety of colorful superfoods each day to give your body the full spectrum of health-promoting nutrients nature has to offer!

Here are just a few examples of superfoods you can find throughout the store: • Fruit and vegetables • Dark, leafy greens • Dried beans and lentils • Whole grains • Wild-caught salmon • Unsweetened dried fruits • Greek yogurt and kefir • Green, white, oolong and matcha teas • Nuts and seeds • Olive oil and coconut oil • Dark chocolate • Fresh and dried herbs and spices • Boosts such as flax, chia, nutritional yeast, protein powders, and superfood powders 16

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Red Foods Cherries, strawberries, raspberries, tomato, watermelon, grapes, red apples, red bell ­peppers, grapefruit

Nutrients: Lycopene, folate, vitamin C, flavonoids

Benefits: Heart health, immunity, memory, may reduce cancer risk

Nutrients: Beta-carotene, zeaxanthin, potassium vitamin C

Benefits: Healthy eyes, heart health, immunity

Nutrients: Beta-carotene, zeaxanthin, potassium vitamin C

Benefits: Healthy eyes, heart health, immunity

Nutrients: Beta-carotene, zeaxanthin, potassium vitamin C

Benefits: Healthy bones, teeth & eyes, may reduce cancer risk

Nutrients: Lutein, vitamin C, zeaxanthin, resveratrol, flavonoids

Benefits: Memory, healthy aging, urinary tract health, may reduce cancer risk

Nutrients: Beta-glucans, lignans, potassium

Benefits: Heart health, may reduce cancer risk

Orange Foods Apricots, citrus, cantaloupe, carrots, sweet potato, pumpkin, winter squash, turmeric

Yellow Foods Lemons, pineapple, corn, yellow peppers

Green Foods Leafy greens, kale, asparagus, broccoli, peas, cucumber, green beans, avocado, kiwi, honeydew, green tea

Purple/Blue Foods Purple cabbage, eggplant, blueberries, plums, purple grapes, blackberries

Brown/White Foods Cauliflower, onions, mushrooms, garlic, parsnips, potatoes, bananas, ginger

For more information visit: www.lundsandbyerlys.com/nourish

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King Kong Strong

Superfood Salad

BAM! POW! Get King Kong strong!

This salad is a knockout of nutrition.

40 min prep time serves 4

INGREDIENTS: 1 3 3 1 K N 1 L

c organic shelled edamame beans c water c curly kale, stems removed, chopped c purple cabbage c carrots, match stick size julienne c red onion, thinly sliced, slivered half rings c blueberries c cashews, roasted and salted pieces

3 Tbsp sunflower seeds, roasted and salted L c dried cranberries Dressing 3 Tbsp rice vinegar 3 tsp Lunds & Byerlys Maple Syrup N tsp Lunds & Byerlys Sea Salt 3 Tbsp California Olive Ranch Olive Oil

TO PREPARE: To prepare edamame beans, bring 3 cups water to a boil. Drop in frozen edamame beans and quickly blanch for 1–2 minutes. Immediately immerse in cold ice water. Drain.

SIDE NOTE: Most people think you can eat edamame beans raw, but they need to be cooked in order to release all the nutrients, and to help them digest easier.

Calories: 320 Total Fat: 20g Saturated Fat: 3g Trans Fat: 0g Cholesterol: 0mg Sodium: 280mg Carbohydrate: 32g Fiber: 6g Sugars: 20g Protein: 7g

To make dressing, whisk together vinegar, maple syrup and salt in a small bowl. Slowly whisk in olive oil to emulsify.

Right before serving, in large bowl combine all ingredients. Toss to coat.

Nutrition content of this recipe is calculated by a registered dietitian nutritionist.

Due to variations in ingredients and measurements, values are approximations.

Nutrients provided for this recipe represent values based on the best available information. This information is not intended to treat or diagnose. Please consult your physician for diet recommendations speciďŹ c to your personal needs.

AUGUST 2017

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[ quick tips ] Body care

BY ALAN SIDDAL

step toward relief give your aching feet a break

18 A U G U S T

We Americans spend a lot of time on our feet—at work and at play. Many of us take for granted that our feet will be up to the task, and we’re surprised when we begin to experience pain and discomfort.

But we don’t have to let common foot ailments leave us on the sidelines.

2017

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Cracked Heels Let’s start from the back and work our way forward.

Cracked heels, also known as heel fissures, are most often annoying and unsightly, but they can also be painful and even bleed or become infected. The Institute for Preventive Foot Health estimates that up to 20 percent of US adults suffer from cracked skin on their feet, with women being 50 percent more likely than men to experience this condition.

Cracked heels are fairly easy to spot, and they’re usually caused by dry skin. Abnormal pressure on the heel, prolonged standing, obesity, and open-backed shoes may also contribute.

Treatment options include reducing the thickness of calluses and dry skin with a pumice stone and then applying a moisturizing cream to the affected area.

Specially designed padded socks may reduce the risk of injuries to foot tissue, particularly with properly fitted, nonslip shoes. Reduce your use of openheeled shoes.

Blisters Blisters are fluid-filled sores that can form quickly anywhere on the foot due to friction and pressure.

Most blisters are short-lived and heal within a week, but they can persist if the source of the friction is still present.

Most blisters are caused by ill-fitting shoes, but moisture also plays a role. Keeping feet dry, toenails neatly trimmed, and wearing the right size socks and shoes can go a long way to preventing blisters. It’s also a good idea to stop and examine feet at the first sign of discomfort.

Never pop a blister! If a blister pops on its own, be sure to clean the wound with mild soap and water and keep it clean to prevent infection and encourage healing.

Plantar Fasciitis Characterized by pain in the heel, plantar fasciitis is an overuse injury most likely to affect women, those who are overweight, and those who work long hours standing or walking.

The fascia is a fibrous band of tissue that runs between the heel and the base of the toes. When it becomes inflamed due to injury or overuse, it can cause pain that starts off mild but gradually grows more severe, especially first thing in the morning or after sitting for a period of time.

Keeping weight off the affected foot and applying ice to the sore area three or four times a day may help relieve some symptoms. The best way to treat this condition is with stretching exercises. Up to 90 percent of those with plantar fasciitis see improvement within a couple of months after beginning treatment.

Bunions Although bunions can happen to anyone, nine out of 10 of those affected will be women. Symptoms of bunions include an enlargement of the joint at the base of the big toe. As the joint becomes more swollen, the skin over the top of it may become red and sore.

Bunions may be prevented by wearing the right shoes. Look for a broad toe box, soft soles, and wide insteps, and avoid any shoes that are tight or pointed. High heels less than 2N inches should be okay. For feet already affected by bunions, make sure shoes are roomy and that the sides do not put pressure on the sore area. Protective pads can provide extra cushioning over the bunion.

Calluses and Corns Corns are a type of callus (an area of thick skin that has built up over time) formed by pressure or friction.

Hard corns typically form on the tops of the toes or the sides of the foot, whereas soft corns are more likely to appear as open sores between toes.

Like many other foot problems, the cause of corns and calluses is very likely to be ill-fitting shoes.

Because we spend so much time on our feet— thousands of steps a day—shoes that are too tight or too loose can cause big problems over time.

This is especially true of high-heeled shoes that put additional pressure on the front of the foot.

Soaking feet and then using a pumice stone to soften and wear down hard corns and calluses can provide relief. Keeping toes separated with separators or even a bit of lamb’s wool may reduce the incidence of soft corns. Ensuring that shoes and socks fit properly and have enough room in the toe box may help prevent reoccurrence after treatment. ● SELECTED SOURCES “Blisters,” The College of Podiatry, www.scpod.org • “Cracked Heels,” Institute for Preventive Foot Health, www.ipfh.org, 6/19/15 • “Bunions”; “Corns and Calluses”; “Plantar Fasciitis,” The American Orthopaedic Foot & Ankle Society, www.aofas.org

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BY LYNN TRYBA

kids at the crossroads obesity rates are stable; time to improve

Are our kids finally slimming down? At the very least, the rates of obesity and overweight have leveled off in recent years.

Still, nearly one in three American kids is carrying too much weight, according to the American Heart Association.

Children and teens are drinking less soda, and that seems to be helping. According to the Centers for Disease Control and Prevention, 20 percent of high school students drink soda daily. That’s a drop from nearly 30 percent in 2011.

On the flip side, other snacks are making up for that reduction in calories from soda. Children eat an average of three snacks a day—a significant increase from the 1970s, when one daily snack was the norm. And instead of reaching for a piece of fruit, most kids turn to processed snacks that are loaded with calories but thin on nutrients.

Healthier options When shopping for snacks, look for products that use whole grains and seeds such as quinoa, millet, chia, and flax. Consider Greek yogurt, pistachios, almonds, and fruit. Carrot and celery sticks that can be served with hummus are another good option.

Overweight kids are more likely to develop health problems.

Conditions that used to plague mostly middle-aged adults—such as Type 2 diabetes, high blood pressure, and elevated cholesterol— are increasingly showing up in children. Nutrition plays a big role in reducing those risks.

To learn more about the vitamins and minerals your child needs (and a list of good food sources), turn the page for our annual Kids’ Nutrition Chart.

SELECTED SOURCES “6 Trends in Kids’ Nutrition” by Angela Jones, FONA International • “Nutrition Goes to School” by David Murphey, www.ChildTrends.org • “Overweight in Children,” American Heart Association, www.Heart.org, 8/14 • “Special Report: 2017 Nutrition Trends—What to Watch Out For” by Hannah Gardiner, www.NutritionInsight.com, 1/17/17 • “The State of Obesity: Obesity Data Trends and Policy Analysis,” https://StateofObesity.org, 2016 • “Three Trends Shaping Children’s Food Industry” by Monica Watrous, Food Business News, 4/1/16

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22 A U G U S T

2017

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

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

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

Cruciferous and leafy green vegetables.

Controls calcium levels; critical for bone and tooth development.

Antioxidant involved in immune function and anti-inflammatory processes.

Helps with blood clotting and bone formation and repair.

b1 b2 b3 b5 b6 b9

FOLATE/FOLIC ACID

PANTOTHENIC ACID

NIACIN

RIBOFLAVIN

THIAMINE

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

2 mg 3 mg 4 mg 5 mg 0.5 mg 0.6 mg 1 mg 1.3 mg (M) 150 mcg 200 mcg 300 mcg 400 mcg

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

Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat.

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

Fights stress; enhances stamina.

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

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

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

1-3 yr 0.9 mcg

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) Almonds, brewer’s yeast, meats, milk, soybeans.

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

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)

30 mcg 55 mcg 60 mcg 75 mcg

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

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M)

6 milligrams (mg) 7 mg 11 mg 15 mg

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

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

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

RDA/DIETARY INTAKE

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

WATER-SOLUBLE VITAMINS

k

D-ALPHA TOCOPHEROL

a d e

FOOD SOURCES

Note that some nutrient recommendations vary for males (M) and females (F).

ACTION

Antioxidant needed for eye and skin health.

FAT-SOLUBLE VITAMINS

VITAMIN/MINERAL

®

tasteforlife

annual kids’ nutrition chart

2017

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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)

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.

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

zinc

selenium

20 mcg 30 mcg 40 mcg 55 mcg 3 mg 5 mg 8 mg 11 mg (M)

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

Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains.

Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

Important for thyroid gland function.

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

manganese

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

1-3 yr 4-8 9-13 14-18 Avocados, nuts, seeds, sea vegetables, whole grains.

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

magnesium

80 mg 130 mg 240 mg 410 mg (M)

1-3 yr 4-8 9-13 14-18 Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

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

400 mcg

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

b12

FOLATE/FOLIC ACID

9 mg (F)

1.6 mg (F) 1.6 mg (F)

360 mg (F)

15 mg (F)

65 mg (F)

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS INFORMATION IS NOT INTENDED TO PROVIDE MEDICAL ADVICE ON PERSONAL HEALTH CONDITIONS, NOR TO REPLACE RECOMMENDATIONS MADE BY HEALTHCARE PROFESSIONALS OR PRODUCT MANUFACTURERS.

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p u e k a w

BY EVA MILOTTE

. . .

a y o j t n s e a f d k an brea y h t l hea

© PAMELA BRAUN

26 A U G U S T

2017

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© COURTESY OF TIME INC. BOOKS / ALISON MIKSCH

Not everyone is a morning person, and that’s okay. A nutritious meal is a great way to start the day off right for everyone! Let these hearty recipes guide the way.

Oatmeal Pancakes From High-Protein Pancakes by Pamela Braun ($14.95, Countryman Press, 2017)

1O c old-fashioned rolled oats (not instant) 1K tsp baking powder 1 tsp baking soda

25 min

K tsp cinnamon

prep time

N tsp salt 2 Tbsp coconut oil, melted 1 Tbsp maple syrup

makes 8 pancakes

1 large egg

serves 4

1 tsp vanilla extract 1K c 2 percent low-fat milk Strawberries and blueberries, for serving (optional)

1. Add all ingredients (except strawberries and blueberries) to a blender. The melted coconut oil might harden up when combined with colder ingredients, so you can slightly warm the milk to help prevent this from happening.

2. Blitz everything in blender until you have a smooth liquid.

3. Pour pancake mixture into a large bowl.

4. Let batter rest for 5 to 10 minutes. This allows all ingredients to come together and gives batter a better consistency.

Fried Egg And Avocado Toasts From Everyday Vegetarian by the editors of Cooking Light ($21.95, Oxmoor House, 2017)

1 tsp olive oil 4 large eggs 1 ripe, peeled avocado, mashed 4 (1 oz) slices hearty whole-grain bread, toasted

prep time serves 4

5. Spray a nonstick skillet or griddle generously with vegetable

1 c alfalfa sprouts

oil and heat over medium heat.

N tsp kosher salt

6. Once skillet is hot, add batter using a N-cup measuring cup

N tsp freshly ground black pepper

and pour batter into skillet to make a pancake. Use measuring cup to help shape pancake.

7. Cook until sides appear set and bubbles form in middle (about 2 to 3 minutes), and then flip pancake.

8. Once pancake is cooked on both sides, remove pancake from heat and place on a plate.

9. Continue these steps with rest of batter. Serve with berries, if desired.

Kitchen Note: Oatmeal has a surprising amount of protein in it, and it’s the backbone for these delicious pancakes.

There’s a touch of sweetness from the maple syrup in these, so top them off with the fruit, if desired.

Per serving (without fruit): 269 Calories, 9 g Protein, 32 g Carbohydrates, 5 g Fiber, 11 g Total fat (7 g sat), 507 mg Sodium, ★★★★ Phosphorus, ★★ Calcium, ★ Vitamin B2 (riboflavin)

15 min

K c refrigerated fresh salsa

1. Heat a large nonstick skillet over medium heat.

Add oil to pan; swirl to coat. Crack eggs into pan; cook 2 minutes. Cover and cook 2 minutes or until desired degree of doneness.

2. Spread one-fourth of mashed avocado evenly over each toast slice. Arrange N cup sprouts over mashed avocado on each toast slice.

3. Top each toast slice with 1 fried egg. Sprinkle eggs evenly with salt and pepper. Top each assembled avocado toast with 2 tablespoons fresh salsa.

Per serving: 245 Calories, 11 g Protein, 19 g Carbohydrates, 7 g Fiber, 15 g Total fat (3 g sat), 422 mg Sodium, ★★ Vitamin B2 (riboflavin), K, Phosphorus, ★ Vitamin B1 (thiamine), B3 (niacin), B6, C, E, Iron, Magnesium, Potassium, Zinc

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[ in focus ]

BY JANE EKLUND

a visionary diet foods to boost eye health

Want to keep your eyes healthy and your vision sharp as you age? Nutrition plays a key role in preventing eye conditions such as age-related macular degeneration (AMD), cataracts, and dry eye syndrome.

Research points in particular to foods containing vitamins A, C, D, and E, the mineral zinc, nutrients such as lutein and zeaxanthin, and omega-3 fatty acids.

When you’re planning your menus, be sure to incorporate some of these foods:

Go Green Dark green, leafy vegetables are tops for eye protection, but other vegetables are good for your sight as well. Eat one cup of kale or spinach and you’re consuming 20-plus milligrams of lutein and zeaxanthin. Other eye-smart green veggies are collard and turnip greens, broccoli, peas, green beans, and romaine lettuce.

Beta carotene, found in deep orange vegetables, is converted to vitamin A in the body. Both beta carotene and vitamin A contribute to eye health. Good sources are sweet potatoes, carrots, butternut squash, and pumpkin.

Fabulous Fruit Look for fruit that’s rich in vitamin C—an antioxidant that can help prevent cataracts and AMD. Strawberries, blueberries, oranges, and grapefruit are packed with vitamin C. Oranges also contain lutein and zeaxanthin.

Surf and Turf Some seafood and animal products provide eye health benefits. You’ll get a good dose of zinc if you eat lean beef and poultry legs and thighs (dark meat).

Alaskan king crab is a good source of zinc. Fish—in particular salmon, herring, tuna, mackerel, trout, and sardines—contain omega-3 fatty acids.

Grains and More Nuts, whole grains, and seeds all contain nutrients that can slow the progression of eye conditions.

Good choices include • Nuts: Almonds, peanuts, and hazelnuts are good sources of vitamin E, and walnuts provide omega 3s.

• Seeds: Sunflower seeds are packed with vitamin E. Flaxseed is rich in omega 3s. Pumpkin seeds provide zinc.

• Grains: You’ll find zinc in fortified breakfast cereals, whole-wheat and buckwheat flours, and bulgur. ●

SELECTED SOURCES “5 Top Foods for Eye Health,” Academy of Nutrition and Dietetics, www.EatRight.org, 4/3/17 • “13 Foods That Do Your Eyes Good” by Laura McMullen, US News and World Report, http://health.USNews.com, 3/12/13 • “Diet and Nutrition,” American Academy of Ophthalmology, www.aao.org, 5/24/13 • “Eating for Eye Health” by Jennifer K. Nelson, www.MayoClinic.org, 6/18/14 • “Strawberries: Health Benefits, Nutritional Breakdown” by Megan Ware, www.MedicalNewsToday.com, 7/4/16

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7/11/17 11:51 AM

[ market gourmet ] Recipe

Decadent Peach Crumble Studded with Blueberries From American Institute for Cancer Research, www.aicr.org

FILLING 1 lb fresh peaches, peeled, pitted, and sliced (about 2K c) K c blueberries 1 Tbsp pure cane sugar K Tbsp lemon juice TOPPING L c whole-wheat flour N c old-fashioned rolled oats (not instant) N c packed light brown sugar K tsp ground cinnamon Pinch of salt 1 Tbsp unsalted butter, cut into small pieces at room temperature 1K Tbsp frozen orange juice concentrate 1 Tbsp chopped walnuts

50 min

1. Preheat oven to 375°. Coat an 8x8-inch baking dish with nonstick cooking spray.

prep time serves 4

2. To make filling: In a large bowl, lightly toss peaches, blueberries, sugar, and lemon juice. Place filling in prepared baking dish.

Cover with foil and bake for 15 to 20 minutes.

3. Meanwhile, make topping. In a medium bowl, use a fork to mix flour, oats, brown sugar, cinnamon, and salt. Add butter and blend with fingertips. Add orange juice concentrate and blend with fingertips until dry ingredients are moistened.

4. Remove filling from oven and stir it a little. Sprinkle topping evenly over surface. Top with walnuts. Bake, uncovered, until topping is lightly golden brown, about 20 to 25 minutes more.

5. Let cool for at least 10 minutes before serving. Serve warm or at room temperature with frozen yogurt if desired.

Kitchen Note: This recipe can be easily doubled.

Per serving: 220 Calories, 4 g Protein, 43 g Carbohydrates, 4 g Fiber, 5 g Total fat (2 g sat), 80 mg Sodium, ★★★★★ Vitamin C, ★★ Phosphorus, ★ Vitamin B1 (thiamine), Calcium, Magnesium, Potassium

Nonfat vanilla frozen yogurt (optional)

© BLM PHOTOGRAPHY

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