Lunds & Byerly's Aug 21

eat

local All about herbs Food truck favorites

COMPLIMENTARY

AUGUST 2021

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Edition of Taste for Life ®

Natural allergy relief

6/29/21 8:31 AM

[ healthy pick ] Fruit

bell peppers Although they’re most often used like a vegetable, bell peppers are actually a fruit.

The sweet cousin of the jalapeño and the cayenne pepper, bell peppers can be found in green, red, and yellow varieties.

With just 30 calories per 1-cup serving, bell peppers are a healthy superfood, rich in important vitamins. One cup of chopped bell pepper contains 120 mg of vitamin C, which plays a vital role in fighting cancer and heart disease. Bell peppers are also a great source of dietary fiber that helps to keep the digestive system running smoothly. The high fiber content of bell peppers may also help to control blood sugar levels in people with Type 2 diabetes.

Bell peppers make a tasty snack when they’re sliced and eaten fresh, or they can be tossed into salads, stuffed with grains and protein, added to soups and stews, or sautéed and used in a wide variety of dishes. ● SELECTED SOURCES “Health benefits of bell peppers,” www.WebMD.com, 8/20/20 • “Vegetable of the month: Peppers,” Harvard Health Publishing, www.Health.Harvard.edu, 7/1/1

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2021

6/30/21 9:06 AM

© STACEY CRAMP

7

12

food truck inspirations Global flavors with a healthy twist.

[ august contents ]

18 28

5 market gourmet Spicy Sautéed Shrimp.

6 health front Kids have nutrient shortfalls • Some groups need extra D • More

12 food truck inspirations Grilled Chicken and Sweet Potato Street Tacos with Radish, Pickled Red Cabbage, and Black Beans • Buddha Bowls • Mango Lassi • Easy Chicken Lettuce Wraps

20 healthy strategies Supplements to soothe pain, naturally.

22 help for allergies Natural ways to deal with hay fever.

26 let’s get cooking Plant power: Flavor food with herbs.

28 kids’ nutrition chart Everything kids need to grow strong and healthy!

18 quick tips Nutrients to nourish dry, brittle nails.

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

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7/2/21 8:21 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

• MARKET MUSHROOM PIZZA

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

• ITALIAN STUFFED MUSHROOMS

ART DIRECTOR

Michelle Knapp

R&R Cultivation Mushrooms R&R Cultivation began with passion — a passion for mushrooms and a passion for urban, sustainable farming. Owners Nick Robinson and Lance Ramm began growing mushrooms in 2018 and after just two years, they expanded into a fully operational urban farm in Roseville, Minnesota.

The gourmet mushrooms are 100% USDA-Certified Organic and are sustainably produced.

R&R Cultivation grows a wide variety of mushrooms, from shiitake and maitake to pink oyster and brown beech.

“Each one has its own taste [and texture],” says Robinson. “Chestnuts have longer stems and silky undercaps, so they make a great natural thickener in soups and ramens.” (Yes, you can eat the stems. “They’re full of flavor,” he says.) When prepped right, the taste, texture and umami flavor of cooked lion’s mane mushrooms make them practically indistinguishable from crab cakes. For vegetarians, vegans and omnivores looking to add more plants into their diet, mushrooms are a great meat substitute.

If you’re new to mushrooms, Robinson suggests blue oysters or shiitakes as “gateway mushrooms.” They’re the easiest to cook up, he says, and “blue oysters have such a great taste.” Or ease into mushrooms by using portabellas (this is how they spell their product) to make decadent vegetarian cheeseburgers. Look for R&R Cultivation Mushrooms at all Lunds & Byerlys stores!

Read more on page 17

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

T. James Connell CREATIVE AND SALES OFFICES

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

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A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

2021

6/29/21 8:33 AM

Spicy Sautéed Shrimp

[ market gourmet ]

From 1,001 Paleo Recipes by Arsy Vartanian, Rachel Ball, Jenny Castaneda, Hannah Healy, Katja Heino, Nazanin Kovács, Rachel McClelland, Vivica Menegaz, Caroline Potter, Kelly Winters, and Amanda Torres ($32, Page Street Publishing, 2021)

Recipe

15 min prep time serves 4

2 Tbsp ghee* 12 large shrimp, peeled and deveined, tails left on N tsp sea salt V tsp black pepper N tsp crushed red pepper flakes 1 tsp paprika 3 cloves garlic, minced 1 Tbsp fresh lemon juice 2 Tbsp fresh cilantro, chopped

1. Heat ghee in a large, heavybottomed skillet, such as cast iron, over medium heat.

2. Toss shrimp in a bowl with salt, pepper, red pepper flakes, and paprika.

Add shrimp to skillet. Cook, stirring frequently, until just slightly translucent inside, about 3 minutes.

3. Stir in garlic and cook for an additional minute, stirring frequently, until shrimp is opaque.

4. Remove from heat, stir in lemon juice, and garnish with cilantro and serve.

Kitchen Note: This fiery little appetizer is big on spice and flavor. *Ghee is a type of highly clarified butter made from cow’s milk.

Per serving: 77 Calories, 3 g Protein, 2 g Carbohydrates, 0 g Fiber, 7 g Total fat (4 g sat), 120 mg Sodium, H Vitamin A, B12

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7/5/21 8:50 AM

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

young kids have some nutrient shortfalls A new study found that while most young children in the US have adequate intakes of most vitamins and other nutrients, there are several significant shortfalls. Calcium, vitamin D, iron, and the omega-3 fatty acid DHA are specific causes for concern.

The study, published in the journal Nutrients, evaluated the nutritional status of nearly 10,000 US children ages 1 to 6. Those years are characterized by rapid physical, social, and cognitive growth. A diet rich in fruits and vegetables, whole grains, and healthy protein choices is crucial for development. n Vitamin D is necessary to support healthy bone growth in children. n DHA is vital for the development of connections that are important to healthy central nervous system functioning. n Calcium is a building block of healthy bones.

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n Adequate iron intake is needed for children’s growth, brain development, and immune function.

“There are a variety of factors that can contribute to these possible nutrient gaps,” said Christina Valentine, North America medical director at Reckitt, the sponsor of the study. “Toddlers are often picky eaters who eat foods in small volumes. They’re often not consuming high amounts of important nutrient dense foods like lean red meats, leafy greens, dark red and yellow vegetables, salmon, and eggs.”

Turn to our annual children’s nutrition chart on page 28 for an at-a-glance look at recommended daily intakes of key nutrients.

SELECTED SOURCES “New data shows young children aren’t getting adequate or recommended amounts of key nutrients such as calcium, DHA, vitamin D and iron,” Reckitt, 6/2/21 • “Nutrient intake adequacy from food and beverage intake of US children aged 1–6 years . . .” by A.D.L. Bailey et al., Nutrients, 3/21

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6/29/21 10:28 AM

some groups need more D Racial disparities in heart disease may be linked to vitamin D deficiency, according to new research from Penn State.

“More darkly pigmented individuals may be at greater risk of vitamin D deficiency, particularly in areas of relatively low sun exposure or high seasonality of sun exposure,” said S. Tony Wolf, PhD, the study’s lead author. “These findings may help to explain some of the differences that we see in the risk for developing blood vessel dysfunction, hypertension, and overt cardiovascular disease between ethnic groups in the United States. Although there are many factors that contribute to the development of hypertension and cardiovascular disease, vitamin D supplementation may provide a simple and costeffective strategy to reduce those disparities.”

Melanin, which is more concentrated in darker skin, has been shown to inhibit the process our bodies use to make vitamin D in the presence of sunlight. As a result, darkly pigmented people may make less D, potentially leading to a deficiency.

There are only a few foods that provide much vitamin D. Among them are fatty fish such as salmon and sardines, fortified dairy products, and fortified orange juice.

SOURCE “Taking vitamin D could lower heart disease risk for people with dark skin,” Experimental Biology, 4/26/21

Did You Know?

Taking a vitamin D3 supplement was shown to be effective in restoring cardiovascular damage done by conditions such as high blood pressure, diabetes, and atherosclerosis.

SOURCE “Ohio University study shows vitamin D3 could help heal or prevent cardiovascular damage,” Ohio University, 1/30/18

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© LAUREN LESTER

BY LISA FABIAN

Whether you favor Mexican, Chinese, Indian, or another cuisine, there’s something for everyone when it comes to food trucks. These recipes are inspired by the flavorful dishes so popular with food trucks today.

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6/29/21 11:12 AM

Buddha Bowls From Cast Iron Keto by Alex and Lauren Lester ($21.99, Page Street Publishing, 2020)

BOWLS

1 c halved fresh Brussels sprouts

1 c broccoli florets

1 c cauliflower florets

1 medium red onion, quartered

1 medium carrot, cut into K-inch rounds

1 c halved cremini mushrooms

3 Tbsp olive oil

1 tsp sea salt

4 large hard-boiled eggs, halved

2 medium avocados, diced

SPICY GREEN SAUCE

¼ c avocado oil

V c tahini

1 c fresh cilantro leaves

1 clove garlic

1 medium serrano pepper

Juice of 1 medium lime Sea salt, as needed

55 min prep time

50 min

serves 4

prep time serves 6

1. To make bowls, preheat oven to 400°. Place Brussels sprouts, broccoli, cauliflower, onion, carrot, and mushrooms in a 10-inch or larger cast iron skillet.

Drizzle vegetables with olive oil and season with salt.

Roast vegetables for 35 minutes, until vegetables are brown and carrots are tender.

Easy Chicken Lettuce Wraps From Frugal Cooking with Your Instant Pot by Drew Maresco with Dallyn Maresco ($21.99, Page Street Publishing, 2020)

2. To make spicy green sauce, combine avocado oil, tahini, cilantro, garlic, serrano pepper, lime juice, and salt in a blender or food processor. Pulse until ingredients are smooth.

3. To serve, divide vegetables among 4 individual serving bowls. Top each bowl of vegetables with eggs, avocados, and spicy green sauce. Serve immediately.

Per serving: 532 Calories, 12 g Protein, 23 g Carbohydrates, 11 g Fiber, 47 g Total fat (7 g sat), 695 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin B2 (riboflavin), B6, Folate, Phosphorus, HHH Vitamin E, HH Vitamin A, B1 (thiamine), B3 (niacin), Potassium, Zinc, H Vitamin B12, Calcium, Iron, Magnesium

Mango Lassi From the Taste for Life test kitchen

2 ripe mangos

2 c plain yogurt

K c cold water

K tsp ground cardamom

10 min prep time serves 2

Honey to taste (optional)

1. Peel, pit, and chop mangos. Add to a high-speed blender and purée.

2. Add yogurt, water, and cardamom. Purée until smooth.

3. If desired, add honey for additional sweetness. Serve.

Per serving: 357 Calories, 16 g Protein, 68 g Carbohydrates, 6 g Fiber, 5 g Total fat (3 g sat), 175 mg Sodium, HHHHH Vitamin B2 (riboflavin), B12, C, Phosphorus, HHHH Vitamin B6, Calcium, Folate, HH Vitamin A, E, Potassium, Zinc, H Vitamin B1 (thiamine), B3 (niacin), K, Magnesium

1 Tbsp canola oil

2 Tbsp sweet chili sauce

1 lb ground chicken

1 Tbsp grated fresh ginger

1 tsp salt

1 tsp Sriracha (optional)

K tsp freshly ground black pepper

2 Tbsp light brown sugar

1 (8 oz) can sliced water chestnuts, drained

1 Tbsp cornstarch mixed with 1 Tbsp water

1 head iceberg lettuce, cut in half and leaves separated

2 green onions, thinly sliced, for garnish

1 medium-sized onion, diced

1 carrot, diced

1 celery rib, sliced

3 cloves garlic, minced

K c low-sodium chicken broth

N c hoisin sauce

N c low-sodium soy sauce

1 Tbsp rice vinegar

1. Turn an Instant Pot to sauté mode on HIGH until screen says hot. Add oil, chicken, salt, and pepper, and cook for 4 to 5 minutes, or until opaque.

Add onion, carrot, and celery. Cook for 5 to 7 minutes, or until onion is softened. Add garlic and cook for 2 minutes.

2. Stir in broth, hoisin sauce, soy sauce, rice vinegar, chili sauce, ginger, Sriracha (if using), brown sugar, and water chestnuts. Turn pot to HIGH pressure, secure lid, and adjust valve to sealing. Set timer for 6 minutes.

When time is up, do a quick release by turning valve to venting. Once finished, release lid.

3. Turn pot to sauté mode on LOW. Simmer for 10 minutes, or until liquid reduces by half. Stir in cornstarch mixture until thickened. Serve in lettuce leaves and top with green onions.

Per serving: 252 Calories, 17 g Protein, 27 g Carbohydrates, 4 g Fiber, 9 g Total fat (2 g sat), 711 mg Sodium, HHHHH Vitamin B6, HHH Vitamin B3 (niacin), K, Phosphorus, HH Vitamin B2 (riboflavin), Potassium, H Vitamin A, B1 (thiamine), B12, C, E, Folate, Magnesium, Zinc

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continued from page 13

Grilled Chicken and Sweet Potato Street Tacos

Garlicky Pickled Red Cabbage

From Eat Cool: Good Food for Hot Days by Vanessa Seder ($39.95, Rizzoli, 2021)

with Radish, Pickled Red Cabbage, and Black Beans

4 boneless skinless chicken thighs (1 to 1N lb total)

1 medium sweet potato (about 10 oz), peeled, halved lengthwise, and cut into N-inch-thick slices

1 (15.5 oz) can black beans, drained and rinsed

K c chopped fresh cilantro, plus fresh cilantro sprigs for serving

2 tsp fresh lime zest

1 Tbsp light brown sugar

2 tsp smoked paprika

4 Tbsp extra-virgin olive oil, divided, plus more for grill

1 tsp chipotle chili powder

8 small corn tortillas

1 tsp garlic powder

1 c Garlicky Pickled Red Cabbage (recipe follows)

1K tsp ground cumin, divided

K tsp ground coriander

Sea salt Freshly ground black pepper

8 radishes, thinly sliced

K c crumbled cotija cheese for serving

Lime wedges for serving (optional)

1. Place chicken thighs in a large baking dish and sweet potatoes in another. Set aside.

2. In a small bowl, stir together brown sugar, paprika, chili powder, garlic powder, 1 teaspoon of the cumin, the coriander, 2 teaspoons salt, and 1 teaspoon pepper.

From Eat Cool: Good Food for Hot Days by Vanessa Seder ($39.95, Rizzoli, 2021)

2 c shredded red cabbage (about K medium head of cabbage)

2K tsp sea salt

O c unseasoned rice vinegar

2 tsp coriander seeds

3 cloves garlic, peeled and thinly sliced

1 Tbsp sugar

60 min prep time makes

2½ cups

1. Place cabbage in a large nonreactive bowl. Sprinkle with salt and massage salt into cabbage. Set aside.

2. In a small saucepan, stir together vinegar, coriander seeds, garlic, and sugar. Bring to a boil over high heat, about 3 minutes.

3. Pour vinegar mixture over cabbage and stir to combine. Let sit, stirring occasionally, until room temperature. Store in an airtight container in the refrigerator for up to 1 month, until ready to use.

45 min prep time serves 4

3. Sprinkle half of spice mixture onto chicken and other half onto sweet potatoes. Drizzle chicken and sweet potatoes with 2 tablespoons of the oil each. Toss each to coat in spice mixture. Let sit for 15 minutes at room temperature.

4. Meanwhile, in a medium bowl, combine black beans with the K cup cilantro, the lime zest, remaining K teaspoon cumin, and ¼ teaspoon salt. Stir to combine.

5. Preheat a grill or grill pan to medium-high and oil grates of grill.

Place sweet potatoes on grill (in batches, if necessary) and grill, flipping once halfway through, until tender and grill marks have formed on both sides, about 4 minutes per side.

6. Place chicken on grill and cook, flipping once halfway through, until chicken has an internal temperature of 165° and grill marks have formed, about 7 minutes per side. Transfer to a cutting board and let rest for 5 to 10 minutes. Slice chicken across grain into strips.

7. Warm up tortillas by putting them directly on gas burner of a stove or on grill pan with heat on medium. Use tongs to turn and flip them until soft and pliable and slightly charred in parts, about 1 minute per tortilla.

8. Divide tortillas among 4 plates. Top each with chicken, sweet potatoes, beans, pickled cabbage, radishes, and cotija cheese.

Garnish with cilantro sprigs and a squeeze of lime, if desired.

Per serving: 745 Calories, 40 g Protein, 95 g Carbohydrates, 22 g Fiber, 25 g Total fat (6 g sat), 619 mg Sodium, HHHHH Vitamin B1 (thiamine), B3 (niacin), B6, Folate, Magnesium, Phosphorus, Zinc, HHHH Vitamin B2 (riboflavin), Iron, Potassium, HHH Vitamin A, B12, Calcium, HH Vitamin C, E, K

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© STACEY CRAMP

2021

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6/29/21 11:12 AM

© STACEY CRAMP

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6/29/21 11:13 AM

Fresh, Sustainable Mushrooms!

R&R Cultivation began in a 3'x3' tent in a basement 3 years ago and has since grown into a 10,000sf facility in Roseville. We pride ourselves on being the prime choice for local and organic mushrooms here in the Twin Cities. We put a lot of time and effort in making sure we supply fresh mushrooms to our partners (sometimes harvested the same day!) as well as investing in and working toward sustainable practices. By the end of this year, we'll have 100% compostable packaging including the tray, covering, and label! Lunds & Byerlys has been a tremendous and essential part of our growth and has helped us achieve these goals. They believed in us and helped us work through all the roadblocks that grocery put in front of us. They truly care about supporting local and sustainably-minded companies. Thanks Lunds & Byerlys!

www.rrcultivation.com

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2021

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6/29/21 8:41 AM

Market Mushroom Pizza

This recipe from R&R Cultivation is packed with nutrients and bursting with flavor!

The earthy mushroom sauce can be combined with any fresh, local vegetables you have on hand.

amount:

2–3 servings

INGREDIENTS: 16 ounces pizza dough K pound R&R Cultivation Mushrooms of choice N cup + 2 Tbsps olive oil (more for topping the finished pizza) 6 cloves garlic, minced 1 tsp salt 1 tsp pepper N cup water

TO PREPARE: Heat oven to 450 F. Remove dough from the refrigerator to come to room temperature. Wash, dry and slice your mushrooms.

Heat a cast iron skillet with 2 tablespoons of oil. Once oil is hot, add minced garlic. Cook garlic for 2 minutes then add mushrooms, salt and pepper. Cook on medium-high heat for 5-7 minutes, or until mushrooms are browned. Remove from heat. Place K of the mushrooms and garlic mixture into a blender with N cup of olive oil and N cup of water. Blend until smooth and refrigerate. Set aside remaining mushroom and garlic mixture to use as the pizza topping.

Dust your surface with flour and cut the dough into 2 equal parts. In a small bowl mix flax and chia seeds. Sprinkle half the chia seeds and flax mixture onto the floured surface and roll out your pizza dough as thin or as thick as you want. The flax and chia seeds will stick as you roll out the

Italian Stuffed Mushrooms

Recipe adapted from The Best of Byerly’s Cookbook INGREDIENTS: 16 baby bella (cremini) whole mushrooms or mushroom caps K pound L&B Mild or Hot Italian Sausage 1 shallot, peeled and minced 1 clove garlic, minced K tsp L&B Italian Tuscan Seasoning 1 tsp balsamic vinegar glaze

flour for dusting 1 Tbsp ground flax 1 Tbsp chia seeds 1 corn on cob 1 purple bell pepper, thinly sliced 2 green onions, thinly sliced 1 red bell pepper, thinly sliced 5 asparagus stalks, sliced in half lengthwise vegan cheese of choice red pepper flakes (optional)

dough. Once dough is rolled out, place it on a clean piece of parchment paper then roll out the second dough adding more flax, chia seeds and flour. Add that dough to another parchment paper.

Divide mushroom sauce between the two pizzas and spread evenly, leaving about 1 inch around the edge for the crust. Add your toppings to the pizza. If you are using a pizza stone, using parchment paper, gently slide the pizza onto a cutting board to help guide it into the oven and onto the pizza stone. If you are using a baking sheet, slide it onto the baking sheet by the parchment paper, then place it in the oven. Cook for 10-12 minutes or until the crust starts to look golden. Remove the pizza from the oven.

Add a light drizzle of olive oil, a pinch of salt & pepper, sliced green onion and red pepper flakes to your pizza to finish it off. Slice and enjoy!

amount:

16 stuffed mushrooms

1 tsp Hungarian paprika K tsp nutritional yeast 2 Tbsps fresh Italian parsley, finely chopped, divided 3 Tbsps L&B Extra Virgin Olive Oil 3 Tbsps Pecorino Romano cheese, freshly grated

TO PREPARE: Heat oven to 400 F. Wash and dry mushrooms. If using whole mushrooms, remove stems and mince them.

In a large skillet or sauté pan, over medium-high heat brown sausage and drain excess fat. Add chopped mushroom stems, shallot, garlic, L&B Italian Tuscan Seasoning and balsamic glaze. Cook until liquid

evaporates. Add paprika, nutritional yeast and 1 Tbsp of Italian parsley.

Generously brush mushroom caps with olive oil. Spoon filling into each cap, packing slightly. Sprinkle with Pecorino Romano cheese. Wipe out skillet or sauté pan used to cook the sausage mixture, and set the filled mushroom caps in it, filled side up. Bake until heated through, about 10 minutes. Sprinkle the remaining chopped parsley over the stuffed mushroom caps and serve immediately.

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

nice nails!

nutrients to nourish and heal Our hands take a lot of abuse. In the summer they’re baked by the sun, and in winter they’re frozen stiff by icy winds. Household chores expose our hands to further harm from chemicals and repeated washing. All of this can lead to unsightly nails that break and chip. Consider these foods and nutrients to help heal the damage. ● Foods to Support Healthy Nails FOOD SOURCE

FUNCTIONS

SUGGESTED DAILY INTAKE

Chia seeds

Help build strong nails.

1 tablespoon (Tbsp) of seeds

Hemp

Provides protein for healthy nails.

A sprinkle of seeds, or 1 Tbsp of oil

Oats

Contain silica to keep nails strong.

One serving

Spirulina

Purifies with antioxidants to promote healthy nails.

1 to 8 grams of powder, or try tablet form

Nutrients for Nail Health VITAMIN OR MINERAL

FUNCTIONS

SUPPLEMENTAL RANGE

Calcium

Aids in nail formation.

1,000-2,500 mg

Vitamin D

Regulates calcium absorption for 400-3,000 IU healthy nail growth.

Iron

Necessary for growth; great for nails.

15-50 mg

Magnesium

Helps maintain healthy nails.

300-800 mg

Silica (Silicon)

Essential mineral for healthy nails.

200-800 mg

SELECTED SOURCES “Brittle Splitting Nails,” American Osteopathic College of Dermatology, www.AOCD.org • “Healthy fingernails: Clues about your health” by Sherry Rauh, www.WebMD.com • Natural Beauty edited by Rebecca Warren and Shannon Beatty ($25, DK Publishing, 2015) • “Over-the-counter and natural remedies for onychomycosis: Do they really work?” by P. Halteh et al., Cutis, 11/16

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Healthy nails 101 Basic nail hygiene will go a long way toward preventing problems. Here are some tips to keep in mind: ✔ Always keep nails clean and dry. ✔ Never bite nails or pull off hangnails; keep nails trimmed using sharp manicure scissors or clippers. ✔ Use an emery board to create a smooth, round edge at nail tips, and always file in one direction. ✔ Tea tree oil has proven to be effective at reducing the appearance and symptoms of nail fungus. ✔ Avoid nail polish removers that contain harsh chemicals like acetone or formaldehyde. ✔ Eat a healthy diet rich in vitamins and minerals.

Why do nails split?

Splitting nails are surprisingly common, but only rarely are they an indication of a serious health problem or vitamin deficiency. If your toenails are strong but your fingernails are chipping and breaking, the cause is most likely external.

Brittle nails can be caused by too little moisture (dry and brittle), or too much (soft and brittle). If nails are dry and brittle, repeated hand washing and drying is a likely culprit, although any situation with low humidity can lead to dryness. Soft and brittle nails are usually a result of overexposure to moisture or damage from detergents, cleaners, or nail polish removers.

For dry nails, applying and retaining moisture makes a big difference— soak nails for five minutes, then apply lotion to nails and cuticles. Wearing gloves while washing dishes or doing household chores can be helpful for brittle nails.

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

natural

pain relief

supplements may help reduce inflammation and discomfort

Whether it’s chronic or caused by an injury or infection, inflammation causes pain. You just want it to stop. But what’s the right approach?

Start at the source. What’s causing the pain? If you’ve just walked into a door and there’s a throbbing bump on your knee, it’s obvious. But the pain that accompanies a condition linked to long-term inflammation—arthritis, cancer, or diabetes, for instance—may not be so easily sourced. Talk to your healthcare practitioner, who can discuss options for alleviating your pain. They can include diet, physical therapy, and exercise, along with supplements.

Once you know what you’re dealing with, you can think about supplements for the type of pain you are experiencing and check with your practitioner to see which ones are safe for you (some have side effects or may interact with other medications).

Here are some options to consider.

Soothing supplements If you’re dealing with joint pain and stiffness, back pain, or menstrual pain, consider omega-3 fatty acids, the good fats that lower inflammation. Fish oil is an excellent source.

Probiotics, the healthy bacteria that keep your gut in balance, may reduce inflammation and help treat the pain and bloating that come with irritable bowel syndrome (IBS). In supplement form, consider taking 10 billion colony forming units (CFUs) daily.

Certain vitamins have anti-inflammatory properties too. Vitamin A may be helpful for people with IBS or lung disease. Try vitamin B6 for rheumatoid arthritis.

Vitamin D deficiency is associated with a number of

inflammatory diseases, including lupus, rheumatoid arthritis, and Type 1 diabetes; supplements of the vitamin may also help with age-related conditions.

Vitamins C, E, and K have also been studied for their anti-inflammatory potential.

SAM-e, a synthetic version of a chemical produced by the body, has shown promise in treating arthritis pain as well as some medications do.

If you’re dealing with moderate or severe osteoarthritis, ask your healthcare practitioner about taking glucosamine and chondroitin for pain, and if it’s OK for you, ask what dose you should take.

Curcumin, the active ingredient in turmeric, reduces inflammation in painful conditions including recovery from surgery, arthritis, IBS, ulcers, diabetic nerve pain, lupus, and more.

Healing with heat For certain types of localized pain, topical creams applied to the skin can bring relief. Creams containing capsaicin, a substance found in cayenne peppers, work by decreasing the chemical (called substance P) that carries pain messages to your brain. They’ve been shown to be helpful in reducing pain from osteoarthritis and rheumatoid arthritis, joint or muscle pain due to fibromyalgia, nerve pain from skin conditions including shingles, post-surgery pain, foot and leg pain caused by diabetes, and lower back pain. Look for a cream that contains 0.075 percent or more capsaicin, and don’t apply it to cracked skin or open wounds. ●

SELECTED SOURCES “Regulation of osteoarthritis by omega-3 (n-3) polyunsaturated fatty acids in naturally occurring model of disease,” Osteoarthritis and Cartilage, 2011 • “Therapeutic roles of curcumin: Lessons learned from clinical trials” by S.C. Gupta et al., AAPS Journal, 1/13 • “Topical capsaicin for chronic neuropathic pain in adults” by P. Crawford and Y. Xu, American Family Physician, 12/17

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Lifestyle options Other natural methods for dealing with chronic pain include massage, acupuncture, exercise (t’ai chi, yoga, and swimming are especially helpful), meditation, and good sleep hygiene.

Remember, if you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnosis. Always check with your practitioner before adding a new supplement to your regimen, as some can interfere with medications or are not recommended for people with particular conditions or women who are pregnant or nursing.

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BY KELLY MILNER HALLS

help for allergies

natural options to explore

According to the Asthma and Allergy Foundation of America, allergies are the sixth leading cause of chronic illness in the US. More than 50 million Americans struggle with the symptoms, and the cost of treatment exceeds $18 billion a year.

Histamines carried by seasonal pollens and grasses are the most common culprits. They cause nasal tissue to swell, making it hard to breath. The same airborne allergens can cause your nose and eyes to run, your mouth to itch, and your skin to blaze with hives or rashes.

Simply put, allergies can be agonizing.

Pour a cup of relief A wide variety of herbal teas can ease seasonal allergy symptoms. Rooibos, a red tea from South Africa, has components that naturally block the release of 22 A U G U S T

histamines. Rooibos is even thought to help allergy sensitive systems to metabolize the irritants.

Ginger tea is a natural antihistamine that helps reduce nasal inflammation.

Peppermint tea is a natural decongestant that can slow the production of histamines and the symptoms that go with them. Lemon balm tea, another soothing member of the mint family, can ease allergies and headaches and promote calm.

Green tea, an antioxidant, has a pigmentation that helps block the body’s reaction to allergens like pollen, dust, and animal hair.

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Essential oils to the rescue An aromatherapy blend significantly relieved allergy symptoms in a recent study. Patients were instructed to pour a mix of almond, sandalwood, frankincense, and ravensara oils onto a fragrance pad, sit comfortably about 12 inches from the pad, and inhale the fragrance with normal breathing for five minutes twice a day. A control group used only the almond oil.

All participants suffered from perennial allergic rhinitis (PAR), which is triggered by allergens in the environment and causes sneezing, runny nose, stuffy nose, and consequent sleep disruption. None had used aromatherapy before, and none were currently taking any medication for their allergies.

After eight days of aromatherapy treatment, the researchers concluded that the blended oils “alleviated subjective symptoms, improved the disease-specific quality of life, and reduced fatigue among adult patients with PAR.” SOURCE “Re: Aromatherapy with ravensara, frankincense, and sandalwood reduces symptoms of perennial allergic rhinitis” by Heather S. Oliff, PhD, HerbClip, http://cms.

HerbalGram.org, 4/14/17

The power of water

Keep it clean

For centuries, our ancestors made use of sinus irrigation to treat seasonal allergies. Pollens cling to mucous membranes within our nasal passages, so use of a neti pot can flush away the pesky perpetrators and provide relief. Be sure to use distilled water or tap water boiled for 3 to 5 minutes and cooled to room temperature in your neti pot. Otherwise, you may add to your allergens, rather than reducing them.

Is your neti pot out of reach? Try another natural alternative that your great-grandmother used.

Breathe in some steam. Turn your faucet on full heat, let the steam gather, lean toward the sink, and use a towel to create a tent over your head. Breathe deep for three to five minutes, and your symptoms should gently reduce.

If standing bent over a sink proves too daunting, take a hot shower in a closed bathroom as an alternative method.

Perfection is unattainable, but a little extra cleaning can help reduce the influx of allergens and the symptoms that go with them. If sniffles and sneezes are driving you mad, sweep, mop, and dust to cut down on the torment.

Focus on using nontoxic cleaning agents. Vacuum often with an effective HEPA filter. Change your pillowcases twice a week. Dust and immediately dispose of or launder your dusting rags and tools.

And don’t forget to keep your air-conditioning filters clean. ● Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com.

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

plant power flavor food with herbs

Cucumber-Mint Juice From 4-Ingredient Smoothies + Juices by Dee Dine ($17.99, Page Street Publishing, 2021)

1 English cucumber, not peeled

K c honeydew, chopped

4 mint leaves

M c water 1. Add all ingredients to a blender

10 min prep time

makes 2 8 oz juices

and process until mixture is smooth.

2. Pour through a fine sieve and reserve liquid as your juice.

3. Enjoy right away or refrigerate and drink within 48 hours for optimal nutritional benefit.

Kitchen Note: Cantaloupe is a fine substitute for the honeydew.

Per serving: 39 Calories, 1 g Protein, 10 g Carbohydrates, 1 g Fiber, 0 g Total fat (0 g sat), 14 mg Sodium, HH Vitamin K, H Vitamin C

© DEE DINE

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The leaves of plants used in cooking are known as culinary herbs. Evidence of humans using these plants dates back as far as 50,000 BC. No wonder herbs have stood the test of time! They heighten our senses through their texture and appearance, adding fragrance and flavor to all sorts of foods.

Herbs, both fresh and dried, find their way into every country and its cuisines. France makes good use of tarragon, thyme, and garlic. In India, bay leaves, coriander, and cardamom are popular. Caribbean cultures favor ginger, nutmeg, and paprika. And you’ll find cilantro and marjoram in many Mexican dishes.

Fresh Herbs While herbs require attention to preserve their freshness, the effort is worth it. After bringing a fresh batch home, immerse the bottom inch of the stems of soft-leaf varieties (basil, chervil, cilantro, dill, parsley, tarragon) in a glass of clean, cold water. Cover the foliage tops with a clean plastic bag, and store in the fridge up to one week.

Herbs with tougher stems and more robust foliage (thyme, marjoram, sage, rosemary) keep up to one week standing in a glass of room-temperature water. Whether storing herbs at room temperature or in the refrigerator, change the water every few days.

If you can’t use fresh herbs before they spoil, no problem. They can be frozen for later use. Wrap hardstemmed herbs in foil, and then place in a freezer bag in the freezer.

For soft herbs, finely chop and then fill empty ice cube trays two-thirds full with the herb. Top with water, and freeze. When frozen, transfer the herbal cubes to an airtight freezer bag and store in the freezer. Defrost as needed. They’re easy to use. Pop a frozen cube or two into a batch of soup or sauce for instant herbal flavor.

Supermarkets offer freshly prepared herbs in jars and tubes that require refrigeration once opened. These products are convenient, particularly when you find yourself out of a fresh variety. Keep in mind that the flavor of these items can veer toward acidic, sweet, or salty depending on the amount of vinegar, sugar, or food acids that have been added for preservation. Taste the product first, so seasonings can be adjusted in the final dish.

products packaged in cardboard, cellophane, or plastic packs. These types of packaging allow the herb’s volatile oils to escape and oxygen to enter, thus degrading the product. Look for dried herbs sold in glass jars.

When you get dried herbs home, store them away from direct sunlight and other sources of heat and humidity. Dried herbs deteriorate over time, so it’s best to use them by their “best before” or “use by” dates.

Resist the temptation to use old, dried herbs past their expiration. The fragrant and volatile notes of the herb have dissipated, and there’s the potential that sharp and bitter flavors could be introduced and, possibly, ruin a dish.

You can tell dried herbs are past their prime by placing a few leaves in the palm of your hand and rubbing over them with your thumb. As a powder forms, sniff the aroma. If it’s pleasant, the product should be okay. If the odor is straw-like or musty, discard the item.

Working with Herbs

Dried Herbs

Start simply with the classics. Pair chicken with tarragon; roasted potatoes with rosemary and garlic; and guacamole with cilantro. When you’re more comfortable with herbs, work with combinations like dill, parsley, and chervil with seafood and fish. Rosemary, oregano, and garlic work with roasted meats. For roasting vegetables, try thyme and rosemary.

Chop fresh herbs just before they’re needed, since this is when they offer the most aroma and flavor. When working with dried herbs, add them at the beginning of the cooking process. Also add fresh herbal sprigs, like rosemary and thyme, at this point. Sprigs are sturdy and can withstand long cooking times. Just be sure to remove them before serving.

Generally speaking, fresh herbs are a better choice for most recipes. They offer more freshness and flavor.

However there are instances when dried is a preferable option, including seasonal availability of an herb.

Remember: Dried herbs are concentrated. So use onequarter to one-third the amount indicated for the fresh version. ●

When an herb is dried, its water content vanishes.

Even though it’s dried, the leaf still offers essential oils for flavor. When buying dried herbs, stay away from

SELECTED SOURCES Herbs & Spices: The Cook’s Reference by Jill Norman ($30, DK, 2015) • The Spice and Herb Bible by Ian Hemphill ($24.95, Robert Rose, 2d ed., 2006)

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ACTION

FOOD SOURCES

tasteforlife ®

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.

b

FOLATE/FOLIC ACID

b9

PYRIDOXINE

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

Brewer’s yeast, clams, dairy, eggs, fish,

Prevents anemia; needed for cell formation,

150 mcg 200 mcg 300 mcg 400 mcg 1–3 yr 0.9 mcg 4–8 yr 1.2 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

Bananas, brown rice, carrots, chicken, eggs, fish, potatoes, sunflower seeds, whole-grain cereals.

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

6

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

0.5 mg 0.6 mg 1 mg 1.3 mg (M) 1.2 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

Poultry, eggs, legumes, mushrooms, royal jelly, whole wheat.

Fights stress; enhances stamina.

b5

PANTOTHENIC ACID

14 mg (F) 2 mg 3 mg 4 mg 5 mg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

NIACIN

6 mg 8 mg 12 mg 16 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr Beef liver, chicken, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M) 1 mg (F)

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

1–3 yr 4–8 yr 9–13 yr 14–18 yr

b3

Almonds, breakfast cereals, meats, milk, soybeans, yogurt.

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M) 1 mg (F)

30 mcg 55 mcg 60 mcg 75 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

1–3 yr 4–8 yr 9–13 yr 14–18 yr

6 milligrams (mg) 7 mg 11 mg 15 mg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

RIBOFLAVIN

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

300 micrograms (mcg) 400 mcg 600 mcg 900 mcg (M) 700 mcg (F) 1–18 yr 600 International Units (IU) (15 mcg)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

RDA/DIETARY INTAKE

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

b2

THIAMINE

b1

Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

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

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

Controls calcium levels; critical for bone and tooth development; modulates immune reponse, protecting against infection.

Antioxidant needed for eye and skin health.

Water-Soluble Vitamins

k

D–ALPHA TOCOPHEROL

d e

a

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

VITAMIN/MINERAL

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3 mg 5 mg 8 mg 11 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr 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.

9 mg (F)

20 mcg 30 mcg 40 mcg 55 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

Important for thyroid gland function.

From our family to yours, NOW® Kids quality supplements are all formulated with clean, functional ingredients.

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.

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., American Journal of Clinical Nutrition, 1/10

zinc

selenium

manganese

1.2 mg 1.5 mg 1.9 mg (M) 1.6 mg (F) 2.2 mg (M) 1.6 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

15 mg (F) 80 mg 130 mg 240 mg 410 mg (M) 360 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

iron

7 mg 10 mg 8 mg 11 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

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

copper

65 mg (F)

340 mcg 440 mcg 700 mcg 890 mcg

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

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

1–3 yr 700 mg 4–8 yr 1,000 mg 9–13 yr 1,300 mg

15 mg 25 mg 45 mg 75 mg (M)

8 mcg 12 mcg 20 mcg 25 mcg

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

0.9 mcg 1.2 mcg 1.8 mcg 2.4 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

4–8 yr 200 mcg 9–13 yr 300 mcg 14–18 yr 400 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

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

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

calcium

Important Minerals

Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as antiinflammatory action.

biotin

c

Meat, fish, eggs, fruit, milk, rice bran, vegetables, nuts.

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

b12

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

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

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

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

FOLATE/FOLIC ACID

b9

0821

[ just for kids ]

fruity faces find two identical faces

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