Lunds & Byerlys Sept 2020

local raw

honey

see page 16

Quick meals under $10 Try Middle Eastern cuisine!

COMPLIMENTARY

SEPTEMBER 2020

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Edition of Taste for Life

®

Nutrition chart

8/6/20 8:54 AM

[ healthy pick ] Apples

apples It’s easy to understand why Americans eat so many apples each year—almost 20 pounds per person. This humble fruit is tasty and bursting with health benefits, and trails only the banana in popularity.

Research suggests an apple a day can keep the doctor away.

Apples may protect neuron cells, reducing the risk of Alzheimer’s disease and other neurodegenerative disorders.

Frequent apple consumption has been linked to a reduced risk of stroke. Eating three or more servings of fruit, including apples, each day may help prevent Type 2 diabetes. Due to their high antioxidant content, apples may help reduce the risk of cancer. ● SELECTED SOURCES The Food Encyclopedia

by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) • “Johnny Appleseed” www.Biography.com, 8/20/19 • “What Are the Health Benefits of Apples?”

by Dr. Mercola, http://articles.mercola.com

Nutrition Facts Serving Size ½ cup apples, fresh sliced Amount Per Serving

2 S E P T E M B E R

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Calories

30

Protein

0g

Fat

0g

Carbohydrates

8g

2020

8/10/20 12:39 PM

[ september contents ] © LIZ AND MAX HAARALA HAMILTON

18

13

26 healthy living

recipes you’ll love

6 health front

5 market gourmet

Organic sales strong • Berries boost the brain • Fabulous fiber • More

18 in focus Strategies for better sleep.

20 quick tips

Quinoa, Black Bean, and Mango Salad.

12 middle eastern cuisine Explore complex and exciting flavors.

28 let’s get cooking Make a meal in a hurry.

Cut through the food label confusion.

22 adult nutrition chart Everything your body needs to stay healthy.

26 fruit & veggies: more matters A healthy diet is nature’s medicine.

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

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8/10/20 12:40 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Featured Nourish Recipes

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Found on page 17

Kelli Ann Wilson

• GINGER HONEY BANANAS OVER GREEK YOGURT

ART DIRECTOR

• COLD SEASON SUPPORTIVE ELIXIR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

Bolton Bees Local Honey

BUSINESS DEVELOPMENT DIRECTOR

Artisanal, delectable, and pure raw honey. Each MN location has different blooming plants causing each honey to have a unique story, flavor, texture, and color.

HONEY

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Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034

Learn more on page 16.

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Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

FOUNDER AND CHIEF EXECUTIVE OFFICER

Perfect Snacks has got snack time covered. Whether you’re adding Perfect Kids organic snack bars to your back-to-school routine, grabbing a Perfect Bar from the fridge on your way out the door, or indulging in a better-for-you Peanut Butter cup; each option offers whole food protein, organic superfoods and a cookie-dough-like texture to make your day a little PERFECT BARS more, well, perfect.

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2020 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

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Article by Mary Hardman

PEANUT BUTTER CUPS

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Bob Mucci, 603-831-1868

Health Benefits of Honey For centuries, this liquid gold has been both medicine and food for civilization. Sweeter than sugar, it can be used as an alternative to sugar in foods. But there are also health benefits to local, raw honey, such as enzymes and minerals.

Amy Pierce

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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

2020

8/10/20 10:33 AM

[ market gourmet ] Recipe 40 min

© AMERICA’S TEST KITCHEN

prep time serves 6

Quinoa, Black Bean, and Mango Salad From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)

1K c prewashed white quinoa 2N c water 1K tsp salt, divided

5 Tbsp lime juice (3 limes)

K jalapeño chili, stemmed, seeded, and chopped

O tsp ground cumin

K c extra-virgin olive oil

L c fresh cilantro leaves

1 red bell pepper, stemmed, seeded, and chopped

1 mango, peeled, pitted, and cut into N-inch pieces

1 (15 oz) can black beans, rinsed

2 scallions, sliced thin

1 avocado, halved, pitted, and sliced thin

1. Toast quinoa in a large saucepan over medium-high heat, stirring often, until quinoa is very fragrant and makes continuous popping sound, 5 to 7 minutes. Stir in water and K teaspoon salt and bring to simmer. Cover, reduce heat to low, and simmer gently until most of water has been absorbed and quinoa is nearly tender, about 15 minutes.

Spread quinoa on a rimmed baking sheet and let cool completely about 15 minutes; transfer to a large bowl.

2. Process lime juice, jalapeño, cumin, and remaining 1 teaspoon salt in a blender until jalapeño is finely chopped, about 15 seconds. With blender running, add oil and cilantro; continue to process until smooth and emulsified, about 20 seconds. (Cooled quinoa and dressing can be refrigerated separately for up to 3 days.)

3. Add bell pepper, mango, beans, scallions, and lime-jalapeño dressing to cooled quinoa and toss to combine. (Dressed salad can be refrigerated for up to 2 hours.)

Serve, topping individual servings with avocado.

Per serving: 649 Calories, 22 g Protein, 85 g Carbohydrates, 18 g Fiber, 27 g Total fat (4 g sat), 489 mg Sodium, HHHHH Vitamin B1 (thiamine), C, Folate, Magnesium, Phosphorus, HHHH Vitamin B6, HHH Vitamin E, K, Iron, Potassium, Zinc, HH Vitamin B2 (riboflavin), B3 (niacin), H Calcium

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[ health front ]

NEWS THAT’S GOOD FOR YOU

Organic on the upswing

Shopping patterns have changed dramatically during the COVID-19 pandemic, but a new survey reveals that for shoppers who prioritize organic products, the commitment to such purchases has remained strong.

In fact, more than 90 percent of survey participants said organic shopping is more important than ever, according to the Organic Trade Association.

Well over 90 percent of the shoppers said they prioritize organic produce. Most participants also said that they are open to experimenting with new organic products, a likely result of people eating less often at restaurants.

SOURCE Organic Trade Association, 5/18/20

Did You Know?

A new report from the Organic Center specifies that organic meat has higher levels of omega-3 fatty acids than conventional meat; that such meat production entails a lower risk of exposure to antibiotics, growth hormones, and pesticides; and that organic farming has fewer negative effects on the environment and is less of a contributor to climate change.

According to the center, choosing meats with the USDA Organic seal “not only ensures that the animals are raised without synthetic chemicals and have high welfare standards, but also that all the food that animals eat comes from organic sources that support soil health.”

SOURCE “New report shows organic meat better for people and planet,” Organic Center, 5/20/20

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8/7/20 9:37 AM

Berries are brain boosters

A new study from Tufts University found that older adults who regularly consume flavonoid-rich foods such as berries, apples, and tea are up to four times less likely to develop dementia compared to those who consume only small amounts.

Flavonoids are natural substances in plants that have been shown to reduce inflammation.

The researchers determined that low intake of flavonoids was linked to higher risk of dementia— including Alzheimer’s disease—compared to the highest intake.

SELECTED SOURCES “Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias …” by E. Shishtar et al., American Journal of Clinical Nutrition, 4/22/20 • “More berries, apples and tea may have protective benefits against Alzheimer’s,” Tufts University, Health Sciences Campus, 5/5/20

Oats and rye can help A diet rich in oat bran and rye bran was found to promote weight loss, help reduce cholesterol, support healthy bacteria in the digestive tract, and provide other health benefits. A new study pinned many of the gains on fiber in the brans. Those fibers were said to create a favorable environment in the gut by enhancing healthful short-chain fatty acids.

SELECTED SOURCES “Dietary fiber from oat and rye brans ameliorate Western diet–induced body weight gain and hepatic inflammation…” by Z.M. Kundi et al., Molecular Nutrition & Food Research, 6/11/20 • “Oat and rye bran fibres alter gut microbiota, reducing weight gain and hepatic inflammation,” University of Eastern Finland, 7/2/20

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22 GRAINS & SEEDS

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2020

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8/10/20 10:34 AM

Primal Kitchen Mark Sisson, New York Times best selling author of The Keto Reset Diet, set out to create the world’s besttasting, real-food pantry staples, starting with a mayonnaise made with avocado oil. These condiments are made with real, simple, exceptional ingredients — and contain no dairy, gluten, grain, refined sugar or soy.

Collagen Fuel Bars

Pasta Sauce, Mayo & Teriyaki Sauce

Salad Dressings & Ketchup

­ BQ Sauces, Steak B Sauce & Mustards

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Amy’s Frozen Entrées Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients. Amy’s vegetarian meals taste so good because they’re made from the kind of real, quality ingredients you would use in your own kitchen.

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2020

88 Acres

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10 S E P T E M B E R

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8/10/20 10:38 AM

EPIC Assorted Products EPIC epitomizes real foods and will always be humane, pasture centered, and most importantly, delicious.

May you fill your life with epic adventure and epic health!

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Daiya Cheezy Mac Dinners & Dressings Whether you suffer from allergies, are dairy-intolerant or living a vegan lifestyle, Daiya makes dairy-free eating a joy. These plantbased alternatives provide the delicious characteristics you desire.

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BY LISA FABIAN

Roasted Cauliflower with Cumin (Zahra wa Kamoon)

Middle Eastern

cuisine fragrant and flavorful

Bold and aromatic, Middle Eastern food is known for its complexity. Tart-sweet fruits like pomegranates and apricots are popular, as are crunchy nuts and seeds such as pistachios and sesame seeds. Spices like cardamom, turmeric, cumin, saffron, and paprika are just some favorites. Freshly squeezed lemon juice is added often to brighten a dish. Try the following recipes for a taste of this exciting world cuisine.

From Our Syria: Recipes from Home by Itab Azzam and Dina Mousawi ($30, Running Press, 2017)

1 l arge whole cauliflower, chopped into florets

Vegetable oil, for roasting

Salt and pepper, to taste

For the dressing

1 garlic clove

N tsp sea salt

3 Tbsp extra-virgin olive oil

Juice of 1⁄2 lemon

K tsp ground cumin

Salt and pepper, to taste

Small handful of chopped parsley

Handful of toasted almonds or pine nuts

1. Heat oven to 350°.

2. Roast cauliflower florets with a little vegetable oil, salt, and pepper for around 30 minutes or until florets have turned golden brown.

3. While cauliflower is cooking, make dressing by crushing garlic and salt with a pestle and mortar; adding olive oil, lemon juice, and cumin; and whisking everything together. Season with salt and pepper.

Roasted Potatoes with Cilantro and Chili From the Taste for Life test kitchen

2 lb baking potatoes, unpeeled, cut into 1-inch wedges

3 Tbsp oil, divided

N tsp allspice

4 garlic cloves, minced

1 red chili, stemmed, seeded, and finely chopped

Salt

1 c chopped cilantro leaves

4. Pour dressing over roasted

45 min prep time serves 4

1. Preheat oven to 425°.

2. Toss potato wedges with 1 tablespoon of the oil, the allspice, and a pinch of salt.

Transfer potatoes to a baking sheet and roast for 35 to 40 minutes, until tender.

3. Heat remaining 2 tablespoons of oil in a large pan over medium heat. Sauté garlic, chili, and cilantro for 1 minute. Add potatoes and gently toss to combine. Serve immediately.

Per serving: 186 Calories, 3 g Protein, 22 g Carbohydrates, 2 g Fiber, 10 g Total fat (1 g sat), 299 mg Sodium, HHH Vitamin B6, H Vitamin C, E, K, Phosphorus, Potassium

cauliflower and sprinkle with parsley and almonds to serve.

Kitchen Note: On its own cauliflower is a little bland, but Syrians have managed to find combinations that elevate the humble cauliflower to the level of a delicacy. This is a great dish for vegans; you can either serve this as part of a mezze or as a side dish. It also goes well with fish. This roasted cauliflower can be eaten warm or cold, but if you do roast it in advance, pour the dressing over at the last minute to prevent the cauliflower from becoming soggy. You can roast the spines of the leaves with the cauliflower to add a bit of color and texture.

Per serving: 234 Calories, 7 g Protein, 12 g Carbohydrates, 5 g Fiber, 20 g Total fat (2 g sat), 336 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin E, HH Vitamin B2 (riboflavin), B6, Folate, Phosphorus, H Vitamin B1 (thiamine), Iron, Magnesium, Potassium

12 S E P T E M B E R

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8/6/20 4:36 PM

45 min prep time serves 4

© LIZ AND MAX HAARALA HAMILTON

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8/6/20 4:37 PM

25 min prep time serves 2

Turkish Scrambled Eggs From Take One Can: 80 Delicious Meals From the Cupboard by Lola Milne ($16.99, Kyle Books, 2020)

3 Tbsp olive oil

1 onion, minced

1 garlic clove, minced

2–3 fresh jalapeño peppers (or 1 green bell pepper), seeded, and finely chopped

K tsp red pepper flakes

N tsp hot smoked paprika

K tsp dried oregano

1 (14 oz) can plum tomatoes, drained and quartered

Salt and freshly ground black pepper

4 eggs, lightly beaten

1. Heat oil in a frying pan over medium-low heat, tip in onion, and sweat for 5–10 minutes. Add garlic, jalapeños or bell pepper, red pepper flakes, paprika, and oregano. Cook for another 5 minutes until peppers start to soften. At this point, add tomatoes, season with salt and pepper, and then simmer for 15 minutes.

2. Turn heat to low and then push tomato mixture to side of frying pan. Add eggs and gently stir until they are just cooked and then fold into tomato mixture.

3. Serve with a generous dollop of yogurt, if desired.

Kitchen Note: This dish can be served with toasted pita bread for scooping.

Per serving: 372 Calories, 14 g Protein, 16 g Carbohydrates, 4 g Fiber, 29 g Total fat (6 g sat), 717 mg Sodium, HHHHH Vitamin C, HHH Vitamin B2 (riboflavin), B6, B12, E, Phosphorus, HH Vitamin A, Folate, K, H Vitamin B1 (thiamine), B3 (niacin), D, Iron, Magnesium, Potassium, Zinc

Plain yogurt, for serving (optional)

14 S E P T E M B E R

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8/6/20 4:38 PM

Red Lentil Soup (Shorbet Addas) From Our Syria: Recipes from Home by Itab Azzam and Dina Mousawi ($30, Running Press, 2017)

1O c dry split red lentils

1 tsp butter

1 onion, diced

4 garlic gloves, crushed

K tsp ground turmeric

K tsp ground cumin

5 c low-sodium vegetable stock

1 flatbread

Olive oil, for brushing Juice of 1 lemon Salt and pepper, to taste

40 min prep time serves 4

1 onion, sliced (optional), to serve

Sliced radishes to serve Lemon, cut in wedges

1. Rinse lentils a couple of times in a sieve and drain. Heat butter in a pan, add onion, and fry for a couple of minutes.

Add garlic and fry for one more minute.

Add lentils, turmeric, and cumin, followed by stock and bring to a boil.

2. Turn heat down and simmer with a lid on for 20 minutes, stirring regularly so lentils don’t stick to bottom of pan. If it gets too thick, just add some water.

3. Preheat oven to 350°. Brush flatbread with olive oil all over, cut into squares, and place in oven for 5 minutes until crispy and brown.

4. When lentils are completely soft, turn off heat and carefully purée well in a blender. Pour soup back into pan, squeeze in lemon juice, and season with salt and pepper. Serve with sliced onion (if using), sliced radishes, crispy flatbread, and lemon wedges.

Kitchen Note: If you are eating out for Iftar during Ramadan, any restaurant will give you this soup without you having to order it, as it is an absolutely essential step in breaking your fast. However, it’s not exclusive to Ramadan at all. In fact, it’s a year-round staple—filling, addictive, and good for the tummy.

Per serving: 603 Calories, 30 g Protein, 96 g Carbohydrates, 13 g Fiber, 13 g Total fat (2 g sat), 856 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, Folate, Iron, Phosphorus, HHH Vitamin B2 (riboflavin), B3 (niacin), Zinc, HH Vitamin C, H Vitamin E, K, Calcium, Magnesium, Potassium

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Local Raw Honey When we think of honey, many of us picture the honey bear-shaped bottle we used to drizzle on toast or stir into tea.

But if you think beyond the bear, honey is a truly natural product that has always been popular — not just as a sweet, delicious food, but also as a natural healer that’s been used for thousands of years.

The honey that’s revered for its healing properties is in its raw form and from your local area. In order to be considered local raw honey, the honey should be produced no more than 50 miles away and should not be filtered or heated.

These parameters ensure the quality and taste of the honey. Local raw honey has a natural sweetness that is entirely different than the sugar refined honey.

What’s more, raw honey does not contain cholesterol, fat or sodium.

Instead, it delivers added vitamins, minerals and amino acids, which is good for overall health. Raw honey also acts as an anti-allergy property and can be used as a digestive aid. And the healing properties don’t end there. Many use raw honey as a topical salve and cough suppressant.

LOCAL HONEY SPOTLIGHT

Bolton Bees Honey In the state of Minnesota there are more than 7 million pounds of raw honey products annually and there are approximately 96 honey farmers.

One of these honey producers is Bolton Bees Honey, a family-owned, first-generation business located in St. Paul. Travis and Chiara Bolton have been beekeeping since 2008 and began Bolton Bees in 2014. Their goal is to be a source of local bees and location-specific honey within the Midwest region.

The Boltons carefully select bees that are Minnesota-hardy, hygienic and pleasantly tempered. This ensures their bees survive the long, cold Minnesota winters and produce high honey yields. In addition to several delicious local raw honey varieties, they also offer Solar Honey in partnership with The SolarHoney Company. The team at The SolarHoney Company promotes the productive use of land under and around ground mounted solar panels as a healthy habitat for bees and other pollinators. This results in both delicious honey and healthier soil. A win-win!

by Mary Hardman

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2020

8/10/20 10:49 AM

Cold Season Supportive Elixir An elixir is a natural, and usually sweet, herbal liquid used for medicinal purposes and intended to help support one’s ills. Make this delicious elixir and have it on hand when you need a boost this winter. This elixir is concentrated and can be taken by the spoonful, or mixed in hot water for a comforting and healing tea.

INGREDIENTS:

2 each organic lemons, cut into thin rounds N cup fresh ginger root, peeled, cut into V” coins

4 Whole Cinnamon Sticks K cup honey (preferably raw) 10-12 sprigs fresh thyme, washed and ends trimmed N cup organic lemon juice TO PREPARE: Arrange lemon slices alternating with ginger coins in a 16 ounce glass canning jar. Place cinnamon sticks and thyme between lemons. Pour in honey slowly, allowing it to seep down to the bottom of the jar. Pour in fresh lemon juice. Cover and refrigerate for 3 days before using. Will keep for up to 1 month in refrigerator.

Make tea by placing 2-3 tablespoons of the liquid, 2 slices of lemon and a couple pieces of the ginger from the jar into mug.

Container 1 16 oz glass canning jar and lid amount:

5–8

servings

Add 8 ounces of hot water to make a tea. Eat lemon slices and ginger for added delicious boost.

Optional: For holiday entertaining, combine N cup elixir, 2 tablespoons Knudsen Just Cranberry Juice and 1 cup sparkling water. Pour over ice and garnish with lemon wedges from elixir for a delicious mocktail for any special gathering.

Ginger Honey Bananas over Greek Yogurt

amount:

Ginger and fennel are fused in butter and honey then caramelized into bananas.

This healthful treat supports digestion and is great for breakfast or dessert.

INGREDIENTS: 1 tablespoon Sliced Almonds, toasted K cup Greek yogurt, honey flavor 1 tablespoon organic butter N teaspoon Whole Fennel Seed, crushed 1 tablespoon ginger, peeled and minced TO PREPARE: Scoop yogurt into 2 custard cups or wine glasses. Refrigerate until ready to use.

In skillet, heat butter on medium high. Add crushed fennel seeds and sauté in butter for 1 minute. Add ginger and sauté for 1 minute. Add sliced bananas and heat on both sides for no more than 1 minute, just to get them golden. Do not overcook bananas

2

servings

2 organic bananas, sliced N” thick 1 tablespoon organic honey 1 teaspoon Crystallized Ginger

as they will become too soft. Drizzle honey over bananas and gently swirl pan to coat bananas with honey butter. Remove from heat and divide caramelized bananas between the 2 cups of yogurt.

Top with toasted almonds and crystalized ginger.

Serve immediately and enjoy!

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8/10/20 10:52 AM

[ in focus ]

BY CAMERON HENDRIX

gardening, golf, running, weightlifting, and yoga or Pilates. But walking also scored high.

Put down the phone

embrace the night

Several new studies focused on how the use of phones and similar blue-light devices at bedtime led to poor sleep, especially among kids.

Self-control issues were seen in some children who relied on the devices in the hour before bedtime, and teenage depression was more prevalent as well.

A positive finding is that teenagers’ sleep improved after just one week of limited exposure to the devices.

Those teens also experienced reduced fatigue, better concentration, and better moods.

We spend about a third of our lives asleep (or at least Supplements can help we try to). Tossing, turning, and staring at the ceiling A 2019 study linked limited sleep with are all too common. A session of poor sleep can leave deficiencies of certain vitamins and minerals. People who averaged less us inattentive and cranky, but a long series of sleepthan seven hours of sleep per night deprived nights raises the risks for depression, obesity, tended to consume lower amounts of vitamins A, B1, D, and niacin, as and chronic illnesses.

According to the National Sleep Foundation, good sleep habits include falling asleep within 30 minutes, sleeping for at least 85 percent of the total time spent in bed, and waking up no more than once a night. That’s easier said than done, but experts have offered steps for achieving better sleep.

Eat for sleep Eating fiber-rich foods may lead to deeper sleep. A recent study also found that saturated fat and sugar can have negative impacts on sleep quality.

Men and women who ate more fiber spent more time in a stage of deep, slow-wave sleep during the five-night 18 S E P T E M B E R

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laboratory study. Those who ate more saturated fat had less slow-wave sleep.

And those who had a higher sugar intake were roused from sleep more often.

Work it out Physical activities such as walking, biking, gardening, running, and yoga are associated with better sleep. Researchers looked at specific types of activities to see how they affect sleep quality.

They compared 10 types of activities to walking and to no activity.

Several activities were linked to better sleep compared to walking alone: aerobics/calisthenics, biking,

well as magnesium, calcium, zinc, and phosphorus. The authors of the study suggested that supplements of those nutrients could help fill the gaps when a person’s diet is not providing enough of them. ● SELECTED SOURCES “The ABCs of good Zzzzzs,” National Sleep Foundation, 2/2/17 • “Bedtime media use linked to less sleep in children who struggle to self-regulate behavior,” Arizona State University, 6/23/20 • “Penn study maps the types of physical activity associated with better sleep,” University of Pennsylvania School of Medicine, 6/4/15 • “Poor sleep significantly linked with teenage depression,” University of Reading, 6/17/20 • “Sleep problems in teenagers reversed in just one week by limiting screen use,” European Society of Endocrinology, 5/19/19 • “Study links poor sleep with poor nutrition,” American Society for Nutrition, 6/9/19 • “Study suggests that what you eat can influence how you sleep,” American Academy of Sleep Medicine, 1/14/16

2020

8/6/20 4:10 PM

better sleep is within your grasp

Nighttime basics Sleep experts at Harvard Medical School recently offered these tips for better snoozing:

• Create a sleep sanctuary. Keep TV, computers, and phones out of the bedroom.

• Nap only when necessary. And limit naps to 20 or 30 minutes.

• Avoid caffeine after noon.

• Get regular exercise, but not within three hours of bedtime.

Researchers at UCLA echoed some of those options, and identified a few more:

• Keep your bedroom cool (around 68 degrees).

• Avoid bright lights.

• Try an herbal tea such as chamomile as a sleep aid.

SELECTED SOURCES “Tips to fall asleep naturally,” Healthy Years, UCLA Health, 2018 • “Women and sleep: 5 simple steps to a better night’s rest,” HEALTHbeat, Harvard Medical School, 1/7/17

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[ quick tips ]

BY KELLI ANN WILSON

understanding

natural and organic making sense of the labels

Shopping for groceries may seem like a simple task, but as we have come to learn in these troubled times, even a quick trip to the store can be complicated.

The new normal has us masked and keeping our distance from other customers, while trying to follow the arrows on the floor in the right direction. Job loss or insecurity has many of us trying to stick to a budget, but we also want the best products for ourselves

and our families. It’s a lot to juggle, to say the least.

And, then we’re faced with all the labels—organic, natural, non-GMO, Fair Trade, and more—which can make an already stressful situation feel overwhelming. This helpful chart breaks it all down, so you can feel empowered and confident about the choices you’re making at the store.

TERM

WHAT THE LABEL SAYS

WHAT IT MEANS

Natural

Natural, 100% Natural, All-Natural

Typically means that the food is minimally processed and that no artificial or synthetic ingredients—including additives like color—have been added to the food. Natural does not mean organic nor does it refer to how the food was grown.

Organic

USDA Organic, Made with Organic Ingredients

Products made with 95 to 100 percent organic ingredients qualify for the claim “organic.” The term “made with organic ingredients” means at least 70 percent of ingredients are certified organic. Organic foods are required by law to be grown without toxic chemicals and pesticides, antibiotics, or synthetic growth hormones.

Non-GMO

Non-GMO Project Verified

Produced without genetic engineering, the process of artificially manipulating living organisms to create herbicide-resistance and/or insecticide production.

Fair Trade

Fair Trade Certified, FAIRTRADE

Produced according to standards that ensure safe working conditions, sustainable livelihoods, and environmental protections.

Humanely Raised

Certified Animal Welfare Approved

by AGW, Certified Humane Raised and Handled

Animals are raised outdoors on pasture or range, free of cages, crates, and stalls, and fed high-quality feed free of antibiotics and growth hormones.

SELECTED SOURCES “Certified animal welfare approved by AGW,” https://agreenerworld.org • “The Fairtrade marks,” Fairtrade International, www.Fairtrade.net • “Natural vs. organic: Does the label matter?” Rodale Institute, www.RodaleInstitute.org, 10/1/19 • “Organic 101: What the USDA Organic label means” by Miles McEvoy, www.USDA.gov, 3/13/19 • “Overview,” Humane Farm Animal Care, www.CertifiedHumane.org • “Understanding food marketing terms” by Sarah Klemm, Academy of Nutrition and Dietetics, www.EatRight.org, 7/12/19 • “What does fair trade certification mean?” Fair Trade USA, www.FairTradeCertified.org

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8/6/20 11:49 AM

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on ANY one (1) Barbara’s product RETAILER: Post Consumer Brands, LLC, or an affiliate, will reimburse the face value of this coupon plus handling if submitted in compliance with its Coupon Redemption Policy, available upon request. Cash value 1/100 cent. Coupon can only be distributed by Post Consumer Brands, LLC or its agent. Mail to: Post Consumer Brands, LLC 1473, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001.

CONSUMER: One coupon valid for item(s) indicated. Limit one coupon per purchase of products and quantities stated. Limit of 4 like coupons in same shopping trip. Consumer pays any sales tax. No cash back if coupon value exceeds retail price. Any other use constitutes fraud. VOID IF ALTERED, COPIED, TRANSFERRED, PURCHASED OR SOLD. Valid only in the USA, FPOs and APOs. ©2020 Post Consumer Brands, LLC

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2020

®

tasteforlife RDA

Green, yellow, and orange fruits/ Not established vegetables.

Green fruits/vegetables, especially Not established leafy greens.

Tomatoes cooked in oil, watermelon. Not established Yellow corn, mangoes, oranges, egg yolks.

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

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

Leafy, green vegetables, green tea, 90 micrograms for women; alfalfa.

120 micrograms for men Brown rice, dairy, egg yolks, legumes, soy.

Cheese, eggs, fish, poultry, spinach, yogurt.

Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ.

Whole wheat, eggs, legumes, peas. 5 mg Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals.

Leafy greens, liver, asparagus, brewer’s yeast.

Aids in cancer prevention.

Protects against eye disorders, particularly macular degeneration.

May reduce risk of cancer, heart disease, and more.

Antioxidant necessary for eye health.

Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers.

Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease.

Helps with blood clotting, bone formation, and bone repair.

Enhances brain function and energy.

Essential for energy and immune support.

Aids healthy circulation and nerves; lowers cholesterol.

Fights stress; enhances stamina.

Needed for growth and maintenance; reduces high levels of homocysteine.

BETA CAROTENE LUTEIN LYCOPENE ZEAXANTHIN

D E K B1 (thiamine) B2 (riboflavin) B3 (niacin)

Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.

Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.

FOLIC ACID OR FOLATE (B9)

B12

B5 (pantothenic acid) B6

(d-alpha tocopherol and vitamin E succinate)

2.4 micrograms

1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older 400 micrograms; 600 micrograms during pregnancy

14 mg for women; 16 mg for men

1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men

15 milligrams (mg)

15 micrograms; 20 micrograms for ages 71 and older

Not established

Not established

Salmon, lobster, shrimp.

are converted into vitamin A in the body.

A T he five carotenoids below Fights cancer and free radicals.

(Recommended Dietary Allowances and Adequate Intakes)

ASTAXANTHIN

FOOD SOURCES

Animal foods, fish liver oil, brightly 700 micrograms for women; colored fruits/vegetables.

900 micrograms for men

ACTION Antioxidant needed for eye and skin health and immunity; may help fight cancer.

VITAMINS & MINERALS

nutrition chart

FAT–SOLUBLE VITAMINS (Remain in the body.)

WATER–SOLUBLE VITAMINS

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W

Berries, citrus fruits, leafy greens.

Apples, carrots, leafy greens, raw nuts, whole grains.

Dairy foods (and fortified 1,000 mg; substitutes), leafy greens, sardines. 1,200 mg for women age 51 and older; 1,200 mg for men 71 and older Brewer’s yeast, brown rice, meat, whole grains.

Antioxidant for immune, eye, and skin health.

Necessary for bone building, cellular energy, and enzyme function.

Essential for strong bones and teeth and healthy gums; balance with magnesium.

Helps glucose metabolism; enhances energy.

C (ascorbic acid) BORON CALCIUM CHROMIUM

Not established 8 mg for women; 11 mg for men

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

Legumes, beef liver, cereal grains, dark leafy greens, peas.

Fruits, dairy, fish, whole grains.

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

Alfalfa, bell peppers, brown rice, root vegetables, soy.

Balances calcium; needed for bone and cardiovascular health.

Needed for fat and protein metabolism and energy production.

Activates enzymes; promotes cell function.

Protects against high blood pressure.

Anticancer antioxidant; works best with vitamin E. Needed for formation of collagen for bones and connective tissue.

Necessary for healthy bones and teeth; improves insulin Dill, fish, meat, olives, some use. vegetable oils, whole grains.

Important in immune and reproductive health.

MAGNESIUM MANGANESE MOLYBDENUM POTASSIUM SELENIUM SILICON VANADIUM ZINC

Pregnancy and lactation may require higher amounts of some nutrients. Check with your healthcare provider.

Eggs, legumes, seafood, whole grains.

Dairy, fish, leafy greens, meat, 320 mg for women; molasses, seafood, seeds, soybeans. 350 mg for men

Essential to blood cell production, growth, immune health, and energy.

IRON

Not established

55 micrograms

3.4 grams for men; 2.6 grams for women

45 micrograms

1.8 mg for women; 2.3 mg for men

Meat, nuts, seafood, soybeans, whole grains.

Eggs, fish, liver, meat, leafy greens, 18 mg for women (8 mg after age 50); whole grains.

8 mg for men

Helps build blood cells, bone, and collagen.

COPPER

25 micrograms for women; 20 micrograms for women age 51 and older; 35 micrograms for men; 30 micrograms for men age 51 and older 900 micrograms

Not established

75 mg for women; 90 mg for men

425 mg for women; 550 mg for men

Egg yolks, legumes, meat, whole grains.

Helps transmission of nerve impulses; supports brain function and fat metabolism.

Not strictly water soluble.

CHOLINE

30 micrograms

Brewer’s yeast, dairy, fish, meat, rice bran.

Promotes healthy hair, nails, and skin.

BIOTIN

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, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.

NationalAcademies.org/hmd, 2017 • An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.95, Thieme, 2012) • “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu, 2015 • “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov, 2015

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BY NAN FORNAL

fruits & veggie Radiant good health isn’t just a matter of grabbing a pill from the medicine cabinet. It depends upon many factors, including restful sleep; regular, vigorous aerobic activity; dealing with life’s stresses; and a diet rich in the nutrients the body needs.

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Love your veggies Vegetables top the list of nutrient-dense foods. They contain “fiber, potassium, vitamin A, vitamin C, vitamin K, copper, magnesium, vitamin E, vitamin B6, folate, iron, manganese, thiamine, niacin, and choline,” according to the latest edition of Dietary Guidelines for Americans. To benefit from all the ­nutrition vegetables offer, the guidelines recommend eating at least 2K cups, or five servings, a day of veggies from five different groups: darkgreen (for vitamin K); red and orange (vitamin A); beans and peas (protein, fiber, iron, zinc); starchy (potassium); and other (mushrooms, cabbage, iceberg lettuce, celery, green peppers, onions, zucchini, and more).

Fruit’s a biggie, too Fruit offers lots of vitamin C and potassium to a healthy diet. Aim for four K-cup servings every day, with at least half coming from whole fruits, which contribute more fiber and fewer calories than juices.

2020

8/6/20 4:48 PM

gies Tips for Choosing and Using All veggies and fruit can help you reach your goal of enough daily servings.

• To save money, buy fresh varieties with meals in mind. Waste is expensive.

• When buying canned vegetables, choose low- or no-salt versions. Rinse before using to reduce salt content even further.

• To cut down on sugar intake, look for canned fruit packed in juice, water, or light syrup. Rinse before use.

• Frozen vegetables sometimes offer more nutrients than fresh since they’re picked ripe and frozen quickly instead of sitting in shipping containers on a cross-country journey. Compare labels to choose those with the least sodium. Make an easy soup by adding canned or frozen vegetables to low-fat, low-sodium broth.

• Opt for frozen fruit that has been packed without sugar. Toss some in the blender for smoothies, or add to oatmeal or muffins. ●

more matter How many servings have you had

today?

SELECTED SOURCES Dietary Guidelines for Americans, 2015–2020, 8th ed., by US Department of Health and Human Services and US Department of Agriculture, http://Health.gov, 12/15 • “Fresh, frozen, or canned fruits and vegetables: All can be healthy choices!” by American Heart Association, www.Heart.org, 4/26/18

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[ let’s get cooking ]

quick meals

BY EVA MILOTTE

After housing costs, food and groceries are most people’s second largest expense. The good news?

Keeping food costs down doesn’t mean you have to eat unhealthily. Here are some tips on finding the most nutritious and affordable options.

for less money

• Planning weekly menus is key to reducing food costs. Knowing what you’re going to make every day will help you shop for items that are less expensive. Make a list and stick to it to avoid impulse purchases.

• Eat less meat. Or try stretching how far a pound of meat goes by including it in spaghetti sauce or soup.

• Buy house brands of your favorite items.

• Eat more meals at home. Be sure to include healthy choices like whole grains, beans, and vegetables.

• Look into your pantry or freezer for items that can be transformed into quick and inexpensive meals. Canned beans, canned tuna, pasta sauce, and frozen vegetables are nutritious and easy to use.

• When you’re out shopping, keep a running tally of how much each item costs. This helps prevent overspending.

• Fill your shopping cart with these inexpensive and nutritious foods: apples, bananas, beans, broccoli, brown rice, canned refried beans, canned tomatoes, canned tuna, carrots, celery, dried lentils, eggs, frozen vegetables, marinara sauce, nonfat Greek yogurt, oats, oranges, sweet potatoes, whole-grain tortillas, whole-wheat pasta.

For Hummus Tuna Cakes recipe, visit tasteforlife.com/hummus-tuna-cakes

SELECTED SOURCES “15 healthy foods . . .” by Elaine Magee, MPH, RD, www.WebMD.com • “40+ dirt cheap meals . . . to make when you’re on a budget,” www.UnexpectedlyDomestic.com, 2020 © MEGAN OLSON

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2020

8/6/20 5:16 PM

Lemony Pasta Primavera From Dinner, Uncomplicated by Claire Tansey ($24.95, Page Two Books, 2020)

1 (1 pound) package spaghettini 5 c water

2 garlic cloves, minced

2 Tbsp olive oil

¾ tsp salt

16 asparagus spears, peeled if very woody

1 c frozen peas

1 lemon

20 min prep time serves 4

Grated Parmesan

1. Place spaghettini in a large, wide frying pan or pot. The pasta should be able to lie flat, but it doesn’t have to be in a single layer. Add water, garlic, oil, and salt. Turn heat to high and stir ingredients a bit (it will be difficult at this stage, since pasta is uncooked).

2. Chop tips off asparagus spears and reserve. Chop stalks into ½-inch pieces.

Once the water in the pan is boiling, cook about 2 minutes, stirring often.

Stir in asparagus pieces. Cook about 3 minutes, or until bright green. Add asparagus tips and peas and cook another 2 to 4 minutes, or until pasta is just tender and sauce clings to strands.

The whole process will take about 13 minutes. Remove from heat.

3. Zest lemon over pasta and then juice lemon and add 1 to 2 tablespoons of juice. Stir well and serve immediately with Parmesan.

Kitchen Note: There are three important secrets to this recipe: First, you need a pasta shape that cooks in less than six minutes. Just check the package directions. Second, you need to cook this in a wide but shallow pan that can accommodate the pasta without it hanging over the side. A three-inchdeep frying pan is a good choice. Finally, use fat spears of asparagus. They’re tastier, and they also cook in the right amount of time. Really thin asparagus will get too mushy. If you can’t find any, just omit the asparagus and double the peas instead. © SUECH AND BECK

Per serving: 576 Calories, 27 g Protein, 95 g Carbohydrates, 4 g Fiber, 13 g Total fat (4 g sat), 593 mg Sodium, HHHHH Vitamin B1 (thiamine), Phosphorus, HHHH Vitamin B3 (niacin), Magnesium, HHH Vitamin B6, K, Calcium, Folate, Iron, Zinc, HH Vitamin B2 (riboflavin), C H Vitamin E, Potassium

Here are some fast ideas for easy-to-prepare low-budget meals.

• Bean burritos • Vegetarian chili • English muffin pizzas • Eggs and toast

• Spaghetti • Baked potatoes • Egg salad sandwiches • Raviolis S E P T E M B E R 2 0 2 0 29

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[ just for kids ]

find 10 differences

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