1016 317 flipbook

SM1 _ 1 01 6 _ 3 1 7_ 01 . pd f

PD F/d s

Party treats

Prevent breast cancer Cookies without guilt

C O M P L I M E N TA RY

O C T O B E R 2 016

SM1_1016_317_01.indd 1

Edition of Taste for LifeÂŽ

Apples inside and out

9/9/16 10:24 AM

[ nutrition plus ] Hormone

melatonin Melatonin is a hormone produced in the brain that regulates the body’s circadian rhythms—which include our natural cycle of wakefulness and sleep.

Darkness stimulates the production of this hormone, which helps us fall asleep.

Our melatonin levels naturally begin to increase in the late evening, reaching their peak between 2 a.m. and 4 a.m. People with insomnia seem to have lower melatonin levels. Those who have a hard time falling or staying asleep may benefit from a time-release melatonin supplement. It can also be useful for jet-lagged travelers or those working late nights to restore sleep patterns that have been disrupted.

People with high blood pressure often experience disturbed circadian rhythms.

In a recent study, those who took a daily melatonin supplement (1.5 milligrams) each day at 10:30 p.m. for several weeks significantly lowered their blood pressure and also experienced smoother circadian rhythms.

Some lab research also indicates supplementation with melatonin might help to combat osteoporosis.

Food Sources of Melatonin

Melatonin, which is synthesized from the amino acid tryptophan, is found in many plants. Notable amounts occur in tomatoes, barley, walnuts, and rice.

Montmorency (tart) cherries also contain high levels of melatonin. Consider consuming a glass or two of tart cherry juice concentrate diluted in water to improve sleep duration. Study participants who did so slept an average of 34 minutes more per night than those who took a placebo. ● SELECTED SOURCES “Daily Melatonin Administration Attenuates Age-dependent Disturbances of Cardiovascular Rhythms” by D.G. Gubin et al., Curr Aging Sci, 2016 • “Dietary Factors and Fluctuating Levels of Melatonin” by K. Peuhkuri et al., Food Nutr Res, 7/20/12 • “Melatonin Makes Old Bones Stronger,” McGill University, 4/26/14 • “Melatonin-rich Tart Cherries May Improve Sleep Quality . . .”

by Stephen Daniells, www.NutraIngredients-USA.com, 1/8/13

2

OCTOBER 2016

SM1_1016_324_02.indd 2

9/14/16 12:27 PM

[ contents ]

october 6 health front

Carotenoids lower breast cancer risk • Nuts reduce inflammation • Volunteering is good for mental health • Mediterranean diet may prevent Alzheimer’s • More

10 preventing breast cancer Lifestyle and nutrition tips.

14 smart supplements Boost immunity with probiotics.

18 for the love of cookies Healthier ways to enjoy a treat or two.

22 living green Fair Trade Month.

6

26 meals in minutes Festive and fun Halloween snacks.

30 quick tips

18 featured recipe POMEGRANATE AND NUT CHOCOLATE CLUSTERS

Amazing health benefits of apples.

31 market gourmet ©BLM PHOTOGRAPHY

Kabocha, Apple, and Fennel Bisque.

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

©BLM PHOTOGRAPHY

OCTOBER 2016

SM1_1016_324_03.indd 3

3

9/14/16 12:29 PM

[ covering health ]

tasteforlife

®

[ recipe finder ]

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

18 Pomegranate and Nut Chocolate Clusters

MANAGING EDITOR

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson DIRECTOR, CREATIVE AND INTERACTIVE

19 Fig Bars

Justin Rent ART DIRECTOR

27 Jack-o’-Lantern Veggies and Dip

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

Mummy Pizzas

BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce

Orange Pumpkins Scary Deviled Eggs

CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com

31 Kabocha, Apple, and Fennel Bisque

CLIENT SERVICES DIRECTOR—RETAIL

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 978-255-2062 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

© BLM PHOTOGRAPHY

Anna Johnston anna.johnston@tasteforlife.com

coming in

november • Healthy Thanksgiving dishes • Controlling blood sugar • Anti-stress aromatherapy

FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

222 West Street, Suite 49, Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

tasteforlife.com

www.

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

4

OCTOBER 2016

SM1_1016_324_04.indd 4

9/13/16 11:54 AM

SM1 _1016_317_0 5.pdf

PDF/d s

HUGE DEALS Enjoy our Buyers’ Best Deals!

Blue Diamond Artisan Nut-Thins

Nature’s Path Granola

Artisan Nut-Thins are a crunchy cracker made with nutritious almonds and baked to perfection. Offering 3 grams of protein per serving, this snack is also wheat and gluten-free!

These granolas flat-out taste terrific and come in a convenient zip top pouch. And because they’re from Nature’s Path, they’re also organic, non-GMO and free of synthetic preservatives and additives.

$2.99

Save $1.00 4.25 – 4.5 oz.

SELECT VARIETIES

$4.99

Save $2.00 11 oz.

SELECT VARIETIES

Siggi’s Yogurt

Thai Kitchen Rice Noodle Soup Bowls

Thick, creamy, and rich in protein, skyr is the traditional yogurt of Iceland. Siggi’s yogurts have only 9–11g of sugar and are sweetened with fruit and all-natural sweeteners like agave or cane sugar.

Each Thai Kitchen Rice Noodle Soup Bowl is a delicious combination of authentic Thai spices and 100% rice noodles. Ready in just 3 minutes — heat and eat right in the bowl for a convenient, satisfying meal anytime!

4 /$5.00

Save $2.96 on 4 5.3 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2016

SM1_1016_317_05.indd 5

2 /$3.00

Save $1.58 on 2 2.4 oz.

SELECT VARIETIES

OCTOBER 2016

5

9/12/16 9:46 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

helping others can help you Older adults who participate in formal volunteer opportunities appear to have better mental health and well-being, according to a new British study. The researchers said volunteering provides a sense of purpose.

“Voluntary action might provide those groups with greater opportunities for beneficial activities and social contacts, which in turn may have protective effects on health status,” said Faiza Tabassum, PhD.

the H2O swap

Replacing one sweetened drink per day with a glass of water can have a significant, positive impact on your health. The swap can reduce daily calorie intake and lower the risk for obesity, Type 2 diabetes, and heart disease.

“Regardless of how many servings of sugar-sweetened beverages you consume, replacing even just one serving can be of benefit,” said nutritionist Kiyah J. Duffey, PhD. That includes soda, energy drinks, sweetened coffees, and other sugary beverages.

SELECTED SOURCES “Modeling the Effect of Replacing Sugar-Sweetened Beverage Consumption with Water . . .” by K.J. Duffey and J. Poti, Nutrients, 6/28/16 • “Replacing Just One Sugary Drink with Water Could Significantly Improve Health,” Virginia Tech, 8/15/16

6

SOURCE “Volunteering Later in Life Can Enhance Mental Health and Wellbeing,” University of Southampton, 8/8/16

nuts nix inflammation

A new study underscores the benefits of nuts on heart health, and also points to why they might be so helpful. “Our new work suggests that nuts may exert their beneficial effects in part by reducing systemic inflammation,” said Ying Bao, MD, ScD. The researchers found that people who ate five or more servings of nuts per week had lower levels of two key biomarkers for inflammation. In addition, those who consumed three servings of nuts per week in place of red meat, processed meat, eggs, or refined grains had more significant reductions in those biomarkers.

Inflammation is a key process in heart disease and Type 2 diabetes.

Peanuts and tree nuts contain magnesium, fiber, antioxidants, unsaturated fats, and other beneficial nutrients.

SELECTED SOURCES “Association Between Nut Consumption and Inflammatory Biomarkers” by Z. Yu et al., Am J Clin Nutr, 7/27/16 • “Frequent Nut Consumption Associated with Less Inflammation,” Brigham and Women’s Hospital, 7/29/16

OCTOBER 2016

SM1_1016_324_06_07_08_09.indd 6

9/12/16 10:32 AM

lower breast cancer risk

Women who have high levels of alpha and beta carotene in their blood appear to have a lower risk for breast cancer, according to a recent study. Those two carotenoids are found in many plant foods.

“Blood levels of these carotenoids are likely serving as markers of food choices that these women are making,” said Elizabeth J. Johnson, PhD, a scientist in the antioxidants research lab at Tufts University. The university’s Health & Nutrition Letter lists these fruits and vegetables that are particularly high in alpha and beta carotene.

take steps for a healthy brain Keeping our minds intact is a key component of healthy aging. The Alzheimer’s Association offers “10 Ways to Love Your Brain”: ■ Exercise your body.

■ Exercise your brain by taking a class.

■ Pumpkin

■ Don’t smoke.

■ Carrots

■ Get your blood pressure and diabetes under control.

■ Winter squash ■ Sweet potatoes ■ Spinach, kale, and other greens ■ Cantaloupe ■ Apricots ■ Bell peppers ■ Broccoli ■ Green peas SELECTED SOURCES “Alpha- and Beta-Carotene Linked to Lower Breast Cancer Risk,” Tufts University Health & Nutrition Letter, 5/16 • “Plasma Carotenoids, Vitamin C, Tocopherols, and Retinol and the Risk of Breast Cancer . . .” by M.F. Bakker et al., Am J Clin Nutr, 2/16

Did you know?

A new study found that following the Mediterranean diet can help prevent Alzheimer’s disease. The diet is rich in fruit, vegetables, whole grains, fish, and legumes (such as beans), and low in red meat, dairy, and saturated fats.

SOURCE “Healthy Diet, Exercise May Help Keep Alzheimer’s at Bay,” https://MedlinePlus.gov, 8/17/16

■ Eat a healthful diet.

■ Sleep well. Treat insomnia and sleep apnea.

■ Get help for depression and anxiety.

■ Be socially active.

■ Challenge your mind with games, art, and hobbies.

■ Protect your head. Wear a seat belt, use a helmet when riding a bike, and take steps to prevent falls.

SOURCE “Healthy Diet, Exercise May Help Keep Alzheimer’s at Bay,” https://MedlinePlus. gov, 8/17/16

OCTOBER 2016

SM1_1016_324_06_07_08_09.indd 7

7

9/12/16 10:32 AM

SM1_1016_317_0 8.pd f

PDF/d s

Wow Baking Gluten-Free Cookies

$4.99

Save $1.00 8 oz.

SELECT VARIETIES

Tillamook Xxxx Cheese Multi-Seed Shreds Crackers & Snack Bars

Save 80¢ / 8 oz.

SELECT VARIETIES

Quinoa

$6.49

Save $1.00 / 12 oz.

Vermont Smoke & Cure Sticks

Greek Gods

Blake’s

Chia Yogurt

Frozen Entrées

2 /$3.00

2 /$6.00

R.W. Knudsen

Plum Organics

Juices & Mulling Spices

Organic Baby Food Pouches

$3.99

2 /$3.00

Save up to $2.00 32 oz., 1.75 oz.

SELECT VARIETIES

SM1_1016_317_08_09.indd 8

$2.99

2 /$3.00

Save 58¢ on 2 5.3 oz.

SELECT VARIETIES

OCTOBER 2016

Quinoa Pasta

$2.99 $3.99 Save 80¢

Save up to $2.60 oz.oz.

84.5 – 10 SELECT VARIETIES VARIETIES SELECT

8

Ancient Harvest

Save 58¢ on 2 1 oz.

SELECT VARIETIES

Save $1.98 on 2 8 oz.

SELECT VARIETIES

Save 58¢ on 2 3.5 – 4 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2016

9/12/16 9:47 AM

SM1_1016_317_0 9.pdf

PDF/d s

KIND Breakfast & Energy Bars KIND snacks are made from delicious, wholesome ingredients, are gluten-free and are made from non-genetically engineered ingredients. KIND’s newest innovation, KIND breakfast, are soft baked bars with a crispy outside, providing sustained energy from whole grains.

Breakfast Bars

Granola Bars

2 /$6.00

2 /$6.00

Save $1.78 on 2 / 4 ct.

SELECT VARIETIES

Save $1.78 on 2 / 5 ct.

SELECT VARIETIES

Fruit & Nut Bars

2 /$3.00

Save 98¢ on 2 / 1.4 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2016

SM1_1016_317_08_09.indd 9

STRONG & KIND Bars

2 /$3.00

Save 98¢ on 2 / 1.4 – 1.6 oz.

SELECT VARIETIES

OCTOBER 2016

9

9/12/16 9:47 AM

BY VICTORIA DOLBY TOEWS, MPH

Preventing Breast Cancer nutritional strategies

Next to skin cancer, breast cancer ranks as the most common cancer diagnosis for women. “Breast cancer remains the second leading cause of cancer death among women, with about one in eight women developing invasive breast cancer in her lifetime,� shares Cheryl Myers, RN, an integrative health nurse and expert on natural medicine.

Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

10

OCTOBER 2016

SM1_1016_324_10_11_12.indd 10

9/14/16 12:31 PM

Even so, breast cancer is not inevitable. Cancer researchers have identified a long and growing list of potential cancer-fighting compounds. There are encouraging signs emerging from cancer laboratories around the world: From vitamin D to green tea, there are a lot of promising strategies for reducing the risk of breast cancer.

“Although a significant number of women in the US will develop invasive breast cancer during their lifetime, it’s heartening to know that simple, everyday changes to what we eat and how much we move could prevent one-third of all breast cancer cases in the US, according to estimates from the American Institute for Cancer Research,” says clinical oncology dietitian Crystal Langlois from the Cancer Treatment Centers of America, Southeastern.

The Sunshine Vitamin Vitamin D’s vast benefits encompass a lower risk of many cancers including breast cancer—yet so many Americans fall short with this vital nutrient. “Since low vitamin D levels appear to contribute to the development of cancer, supplementing with 5,000 IU of vitamin D daily could help reduce your risk of breast cancer,” notes Holly Edwards, clinical oncology dietitian from the Cancer Treatment Centers of America, Southeastern.

Integrative health nurse Myers agrees: “In the past 10 years or so, vitamin D has finally been getting greater recognition for its ability to reduce breast cancer risk. In fact, a French observational study found that vitamin D supplementation reduces the risk of breast cancer in postmenopausal women who were also undergoing hormone therapy. Additionally, research shows that vitamin D stops some of the inflammatory factors involved in the earliest stages of tumor development.”

Vitamin D supplements come in two forms: vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). The first is made from fungus or plant sources and the second typically comes from animal sources such as fatty fish. The D3 form is considered more effective. Myers considers it “a critical component of any regimen for those concerned with breast health.”

Going Green The antioxidants in green tea have shown anti-cancer effects in hundreds of studies. Regularly drinking green tea lowers a woman’s risk of breast cancer, particularly in premenopausal women and in those who previously had breast cancer and now aim to reduce their risk of recurrence.

One small caveat: Women who have fibrocystic breast changes (typified by times of dull or achy feelings in one or both breasts), might consider avoiding any beverages with caffeine, including green tea.

For women with fibrocystic breasts, caffeinated coffee and tea (and even chocolate to a degree) could contribute to discomfort. Decaf versions of green tea and green tea supplements are available, however, and they won’t aggravate fibrocystic breasts.

Protective Spice The Indian spice turmeric contains an active ingredient called curcumin that fights against many cancers, including breast cancer. Curcumin blocks precancerous changes to the body’s genetic code and interferes with enzymes otherwise needed during cancer promotion. Turmeric can be added to food or curcumin can be taken as a daily supplement.

Fabulous Fiber Fiber does far more than simply keep a person regular; it can also lessen chances of developing breast cancer. Fiber’s role as a breast cancer defender appears to be related to sweeping out excess estrogen.

A prudent goal for women (not just for breast health but for overall health) is 25 grams of fiber daily, according to the Institute of Medicine. Keeping in mind that the average American consumes just 10 to 15 grams each day, it’s likely you have room for improvement. Excellent fiber sources include whole grains, nuts, fruits, and vegetables.

The bottom line is that your diet and supplement regimen can contain many cancer fighters to lower your risk (although none will eliminate the risk completely) of developing breast cancer.

SELECTED SOURCES “Curcumin and Cancer: Barriers to Obtaining a Health Claim” by J.G. Devassy et al., Nutr Rev, 3/15 • “Diet and Breast Cancer: Understanding Risks and Benefits” by C.A. Thomson, Nutr Clin Pract, 10/12 • Personal communication: Cheryl Myers, Crystal Langlois, Holly Edwards, Ruth Patterson, 7/16 • “Tea and Cancer Prevention: Epidemiological Studies” by J.M. Yuan et al., Pharmacol Res, 8/11

OCTOBER 2016

SM1_1016_324_10_11_12.indd 11

11

9/9/16 8:58 AM

SM1_1016_317_12.pd f

PDF/d s

Bakery on Main Instant Oatmeal

$3.99

Cookies

Save $1.00 / 6 ct.

SELECT VARIETIES

Gluten-Free Granola

$4.99

Save $1.00 / 12 oz.

SELECT VARIETIES

Seventh Generation Dish Liquid

$2.59

Liquid Laundry Detergent

$10.99

Save $2.00 / 100 oz.

SELECT VARIETIES

$3.99

Save $2.00 8 oz.

SELECT VARIETIES

Salty Snacks

Potato Chips

2 /$5.00

2 /$5.00

Pizza

$2.99 Need Save 90¢ / 7.8 – 8.6 oz.

SELECT VARIETIES images

Frozen Entrées

Save up to 60¢ / 10 – 11 oz.

SELECT VARIETIES

SM1_1016_317_12_13.indd 12

Daiya

Popchips

Tandoor Chef

OCTOBER 2016

Save $1.60 7 oz.

SELECT VARIETIES

Pirate’s Booty

Save $1.58 on 2 4 oz.

Aged White Cheddar

12

$4.99

Cheese Alternative

Save 56¢ / 25 oz.

SELECT VARIETIES

$3.99

Nothin’ But

Save 98¢ on 2 3.5 oz.

SELECT VARIETIES

Maple Hill Creamery Yogurt

4 /$5.00

Save $1.36 on 4 6 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2016

9/12/16 9:48 AM

SM1_1016_317_13.pdf

PDF/ d s

Amy’s Bowls Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients. Amy’s Bowls are a healthy answer to a quick meal and are available in so many varieties you won’t get bored!

$3.99

Save $1.00 8 – 12 oz.

SELECT VARIETIES

Simple Mills Almond Flour Baking Mixes & Crackers Simple Mills began in one woman’s living room, born of necessity and a desire for a food that is simple, healthy and delicious. Now based in Chicago, Simple Mills continues the tradition of using intentional ingredients and baking with love. All Simple Mills baking mixes and crackers are gluten free, soy free, gum free, non GMO and Paleo friendly.

Almond Flour Mixes

$6.99

Save $1.00 / 8.4 – 11.5 oz.

SELECT VARIETIES

Almond Flour Crackers

$3.99

Save $1.50 / 4.25 oz.

SELECT VARIETIES SALE GOOD THROUGH OCTOBER 31, 2016

SM1_1016_317_12_13.indd 13

OCTOBER 2016

13

9/12/16 4:35 PM

[ smart supplements ]

BY VICTORIA DOLBY TOEWS, MPH

probiotics &

14

OCTOBER 2016

SM1_1016_324_14_15.indd 14

9/9/16 8:53 AM

& immunity shore up your defenses

Here’s a novel approach to protecting yourself during cold and flu season: Consider taking a probiotic supplement or eating foods such as yogurt that contain live cultures.

Researchers have found that immune function gets a leg up from healthy colonies of probiotic bacteria.

These bacteria—namely Lactobacillus acidophilus and Bifidobacterium bifidum—can be found in a wide variety of fermented foods, as well as dietary supplements.

Supplementing with probiotic bacteria helps balance your community of intestinal bacteria, notes probiotics researcher Nigel Plummer, PhD, especially after the community has been disturbed by the use of antibiotics. This community of bacteria is called your “microbiome.”

Antibiotics often perform critical roles in fighting infections, but the unfortunate side effect is the decimation of your microbiome, since antibiotics kill bacteria indiscriminately. This means the good bacteria in your gut are killed along with the disease-causing bacteria. Taking probiotics after antibiotics is a must for rebuilding your gut environment.

“It is now widely acknowledged that the microbiome influences many aspects of how our bodies work— ranging from optimizing the immune system to potentially influencing weight gain, cholesterol levels, and even our response to stress and anxiety,” points out Dr. Plummer. “Probiotics are seen as having potential to have a positive influence on all of these aspects of our well-being.”

As a powerful team member of your immune system, probiotics produce organic compounds that increase intestinal acidity; this inhibits the reproduction of many disease-causing bacteria. Probiotic bacteria also produce substances called bacteriocins that act as

natural antibiotics to kill undesirable micro-organisms.

Probiotic bacteria enhance overall immune function by boosting disease-fighting cells such as natural killer cells. The end result—when your probiotic microbiome is flourishing—is a system that’s better able to fight off infection and disease.

Consider the latest research on the common cold.

Regular use of probiotics by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days. A yearlong study showed a 30 percent reduction in missed school days from simply taking probiotic supplements. Research documents similar benefits in adults.

How to Build a Community For probiotic supplements, aim for the daily amount deemed effective in scientific research—generally 5 to 50 billion colony-forming units (CFU). Take probiotics with food or within 30 minutes of eating a meal. ● SELECTED SOURCES “Antibacterial Activities of Bacteriocins: Application in Foods and Pharmaceuticals” by S-C Yang et al., Front Microbiol, 5/26/14 • Personal Communication: Nigel Plummer, 6/16 • “Probiotics for Preventing Acute Upper Respiratory Tract Infections” by Q. Hao et al., Cochrane Database Syst Rev, 2/3/15

Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

OCTOBER 2016

SM1_1016_324_14_15.indd 15

15

9/9/16 8:54 AM

SM1_1016_317_16.pdf

PDF/d s

Gluten-Free Shopping Is Easier and Healthier If you’re one of the millions of people avoiding gluten in your diet, you’ve probably noticed the increasing variety of packaged glutenfree products in our stores. Manufacturers have responded to increasing consumer demand by not only producing more glutenfree products, but also improving their nutritional profiles.

Gluten is a protein component in wheat, barley and rye. For people with Celiac Disease and Non-Celiac Gluten Sensitivity (NCGS), gluten causes serious symptoms and must be avoided.

Traditionally, many gluten-free processed foods have replaced gluten containing flours with unenriched rice flour, potato, tapioca starch and other nutritionally stripped substitutes. Fortunately, increased interest in better product offerings has resulted in more gluten-free products made with nutritious ingredients such as nut flours or whole grain flours from ground amaranth, quinoa, corn, teff, millet or brown rice. There are also flour blends enriched with superfoods such as chia or flax. The improved opportunities for delicious, highly nutritious gluten-free foods abound.

Lunds & Byerlys is here to assist you in shopping for gluten-free foods and mealtime inspiration. Our FoodE Experts are available to help guide you to the most nutritious gluten-free choices and offer gluten-free recipes upon request. You’ll find gluten-free tags on over 1,000 products in our stores. Our delis also feature a wide variety of deli salads that are made without gluten ingredients.

Visit our deli to see the most up-to-date list of those salads, which are not labeled gluten free because our delis are not gluten-free environments. Additionally, as your Lunds & Byerlys dietitian, I’m here to help you! Please contact me for assistance at Janice.Cox@lfhi.com.

by Janice Cox, RD, LD Lunds & Byerlys Corporate Dietitian 16

OCTOBER 2016

SM1_1016_317_16_17.indd 16

A few tips when watching for gluten: Be aware of gluten in all forms. For example, bran, bulgur, couscous, triticale, wheat berries, semolina, spelt, farina, graham, and many more grains contain wheat, barley or rye. Watch for “modified” products too. See Gluten Shopping Basics at LundsandByerlys.com for more information.

Don’t put a halo on all gluten-free foods. Gluten-free processed foods can be just as high in sugar and low in fiber as other processed foods.

Always read the ingredient and nutrition labels.

When in doubt, play it safe. If you can’t confirm that a food is gluten free, avoid it. When in doubt, choose fresh, naturally gluten-free, nutrient-rich whole foods, like fruits, vegetables, beans and nuts, and fresh meat, poultry and fish. Many products are certified gluten free and have stamps of approval from groups such as the Gluten Intolerance Group Gluten-Free Certification Organization (GFCO), the Celiac Sprue Association (CSA) and the National Foundation for Celiac Awareness (NFCA).

Include a variety of brightly colored foods rich in phytonutrients and antioxidants each day, such as berries, leafy greens, and other nutrient-dense produce to help repair nutritional deficiencies.

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

9/13/16 10:46 AM

SM1_1016_317_17.pdf

PDF/ d s

45 min

prep time serves 8

Raw Coconut Butter Brownies

INGREDIENTS

TO PREPARE

K cup Lunds & Byerlys Raw Almonds K cup Lunds & Byerlys Raw Walnuts O cup medjool dates, pitted (approximately 11 dates) N cup unsweetened baking cocoa powder K tsp vanilla extract V tsp Lunds & Byerlys Sea Salt K cup Organic Raw Coconut Butter N cup Lunds & Byerlys Maple Syrup 2 Tbsp unsweetened baking cocoa powder 2 Tbsp unsweetened shredded coconut flakes

In a food processor or blender, grind the almonds and walnuts to a meal, being careful not to over-process or the nuts will become oily. Add the dates and pulse until the mixture is combined and crumbly. Add the cocoa powder, vanilla extract and sea salt and pulse to combine. If using a blender the mixture will get caught in the bottom. Use a spoon to dig down beneath the blades and turn over the entire mixture in the blender a couple of times and then pulse to combine each time. The mixture should stick together when pressed between two fingers. It is ok to have some large chunks of nuts.

Press the mixture into the bottom of a 9 x 5 loaf pan and set aside.

In a food processor or blender, process the coconut butter and maple syrup until smooth. Add the cocoa powder and pulse to combine. Spoon the mixture onto the brownie base and smooth out with the back of a spoon or small spatula. Sprinkle with shredded coconut flakes.

Cover the pan with tin foil and place in the freezer for about 20 minutes until set. Use a knife to cut into squares and run knife around the edges to loosen. Brownies will pop out of pan with fork.

Serve or store in the freezer for up to one month.

OCTOBER 2016

SM1_1016_317_16_17.indd 17

17

9/14/16 9:23 AM

BY EVA MILOTTE

For the Love of Cookies make a healthier dozen

Who doesn’t appreciate a good cookie (or two)? But all too often these handheld treats contain way too much sugar. Not these cookies. Chock-full of good-for-you ingredients like nuts and dark chocolate, these snacks can be enjoyed guilt free.

Gluten Free

Pomegranate and Nut Chocolate Clusters From Naturally Sweet by the Editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016)

L N 2 3 3

c pecans, toasted and chopped c shelled pistachios, toasted and chopped Tbsp unsweetened flaked coconut, toasted Tbsp pomegranate seeds oz semisweet chocolate, chopped fine, divided

20 min

prep time +

30 min chill time makes

12 clusters

1. Line a rimmed baking sheet with parchment paper.

Combine pecans, pistachios, coconut, and pomegranate seeds in a bowl. Set aside.

2. Microwave 2 ounces chocolate in another bowl at 50 percent power, stirring often, until about two-thirds melted, 45 to 60 seconds. Remove bowl from microwave; stir in remaining 1 ounce chocolate until melted. If necessary, microwave chocolate at 50 percent power for 5 seconds at a time until melted.

3. Working quickly, measure 1 teaspoon melted chocolate onto prepared sheet and spread into a 2K-inch wide circle using the back of a spoon. Repeat with remaining chocolate, spacing circles 1K inches apart.

4. Sprinkle pecan mixture evenly over chocolate and press gently to adhere. Refrigerate until chocolate is firm, about 30 minutes. Serve.

Variations

Cherry and Nut Chocolate Clusters: Substitute almonds for pecans, walnuts for pistachios, and 4 teaspoons chopped dried cherries for pomegranate seeds.

Per serving (1 cluster): 80 Calories, 1 g Protein, 6 g Carbohydrates, 1 g Fiber, 6 g Total fat (2 g sat, 2 g mono, 1 g poly), 1 mg Sodium, ★ Manganese

18

© BLM PHOTOGRAPHY

Mango and Nut Chocolate Clusters: Substitute cashews for pecans, pepitas for pistachios, and 4 teaspoons chopped unsweetened dried mango for pomegranate seeds.

OCTOBER 2016

SM1_1016_324_18_19_20_21.indd 18

9/12/16 11:45 AM

Fig Bars From Naturally Sweet by the Editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016)

55 min

prep time +

45 min cool time

makes 16 bars

1 2 K N 8 K 1 N N

c all-purpose flour tsp ground allspice tsp salt tsp baking powder Tbsp unsalted butter, cut into K-inch pieces and chilled c plus 3 Tbsp no-sugar-added apple juice, divided c dried Turkish or Calimyrna figs, stemmed and quartered c sliced almonds, toasted c shelled pistachios, toasted and chopped

1. Adjust oven rack to middle position and heat oven to 375°. Make foil sling for an 8-inch square baking pan by folding 2 long sheets of aluminum foil so each is 8 inches wide. Lay sheets of foil in pan perpendicular to each other, with extra foil hanging over edges of pan. Push foil into corners and up sides of pan, smoothing foil flush to pan.

Grease foil.

2. Pulse flour, allspice, salt, and baking powder in food processor until combined, about 3 pulses. Scatter chilled butter over top and pulse until mixture resembles wet sand, about 10 pulses. Add 3 tablespoons apple juice and pulse until dough comes together, about 8 pulses.

3. Transfer mixture to prepared pan and

© JOE KELLER/KELLER + KELLER

press into even layer with bottom of dry measuring cup. Bake crust until golden brown, 35 to 40 minutes, rotating pan halfway through baking. Let crust cool completely in pan, about 45 minutes.

4. Microwave figs and remaining K cup apple juice in covered bowl until slightly softened, about 2 minutes. Purée fig mixture in now-empty food processor until smooth, about 15 seconds. Spread fig mixture evenly over cooled crust. Sprinkle with almonds and pistachios, pressing to adhere. Using foil overhang, lift bars from pan and transfer to cutting board. Cut into squares and serve.

Kitchen Note: Do not use dried black mission figs in this recipe.

Per serving (1 bar): 136 Calories, 2 g Protein, 16 g Carbohydrates, 2 g Fiber, 8 g Total fat (4 g sat, 3 g mono, 1 g poly), 75 mg Sodium, ★ Copper, Manganese

OCTOBER 2016

SM1_1016_324_18_19_20_21.indd 19

19

9/9/16 10:58 AM

[ living green ]

BY MARIA NOËL GROVES, RH (AHG)

fair trade the scoop

Buying local is one of the mantras of sustainable shopping. Sometimes, however, we want things that simply aren’t grown nearby. Coffee, chocolate, tea, herbs and spices, shea butter in our lotions, and coconut oil in everything—many of us consider them staples, yet they travel great distances to get to our homes.

Whenever we buy goods from distant lands and developing countries, it’s easy to be ignorant of the things our purchases might support, including child labor, environmental destruction, unhealthy work conditions, and low wages for the people who do the most work.

Fair Trade certification offers us an easy way to choose products that we know have a positive impact on communities. Here’s how this inspiring movement developed, followed by quick tips to find your favorite items while improving the lives of the people who produce them.

The beginnings This important movement began in the 1940s, when groups in North America and Europe began making direct connections with poor farmers and others in third-world countries to help them sell their products to better-off customers in developed countries.

In 1988, the Dutch organization Max Havelaar (named for the hero of an 1860 novel who fought a

22

corrupt colonial government) became the world’s first fair-trade labeling organization—initially focused on coffee and later a broader range of goods including tea, fruit, cocoa, wine, and cotton.

US, Canadian, and global organizations soon followed suit. Ten Thousand Villages (handicrafts) and Equal Exchange (coffee, tea, and more) were among the first fair-trade companies in the US and remain two of the most involved in the movement.

Importance of fair trade Why does this matter?

It’s too easy for companies to develop bad business practices when the farmers are far from our eyes.

When we fall in love with the super-healthy status of staple crops such as quinoa and maca, which are among the few that grow in the harsh climates of South America, it helps to know that we aren’t leaving farmers with bare fields and nothing to eat. Or that our use of palm oil isn’t fueling massive deforestation and destruction of orangutan habitat in Indonesia.

OCTOBER 2016

SM1_1016_324_22_23.indd 22

9/13/16 11:59 AM

Seek fair-trade products If you’re looking to purchase fairtrade versions of these products— particularly if they are sourced outside the United States—look for a fair-trade logo: Herbs, Body Care, and Specialty Items • Acai • Cocoa butter • Coconut oil/products • Maca • Nut & seed oils • Red palm oil • Rooibos/red tea • Shea butter • Spices: cinnamon, turmeric, vanilla, etc.

• Tea (green, black, white, oolong)

Short of traveling to each and every country to see firsthand how farmers are being treated, Fair Trade certification gives consumers peace of mind.

What is fair trade?

Basic principles of Fair Trade certification include fair wages for farmers, transparency and accountability, no child labor or forced labor, gender equality, ensuring good working conditions, respecting the environment, and improving the communities in which a product is produced.

The number of farmers and products benefiting from fair-trade practices has exploded over the last three decades. More than a million farmers now grow fair-trade products, and some 13,000 metric tons of fair-trade tea, herbs, and spices alone are sold worldwide each year.

Many fair-trade certifiers and organizations exist, including Fair Trade USA, Fair for Life, Fairtrade International, and the World Fair Trade Organization. To determine if a product or ingredient is fair trade, look for the certification seal.

With so many decisions to weigh when we shop, it’s nice to be able to make some choices that allow us to enjoy products we love while supporting the well-being of the farmers and communities that grow and harvest them. ● SELECTED SOURCES “Fair Trade by the Numbers,” www.FairTrade.net, 2/12 • “Global Palm Oil Demand Fueling Deforestation” by Ben Block, www.WorldWatch.org • “It’s OK to Eat Quinoa” by Ari LeVaux, www.Slate.com • “Max Havelaar Lecture Background,” www.MaxHavelaarLecture.org

Other Goods • Agave • Bananas • Chocolate • Coffee • Cotton & clothing • Flowers • Handicrafts • Honey • Nuts & seeds • Quinoa, grains & beans • Rubber • Sugar SOURCE “Products & Partners,” www.Fair TradeUSA.org Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire.

She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

OCTOBER 2016

SM1_1016_324_22_23.indd 23

23

9/13/16 12:00 PM

SM1_1016_317_24.pd f

PDF/d s

Celestial Seasonings Cascadian Farm

Herbal Tea

Granola Bars

Save 50¢ / 20 ct.

Echinacea Cold Season, Sleepytime

$3.99

Save $1.50 6.2 – 7.4 oz.

SELECT VARIETIES

Simmer Sauces

Indian Entrées

2 /$5.00

$2.99

Mi-Del

Donkey

Ginger Snaps

Tortilla Chips

2 /$6.00

2 /$6.00

Hot Dang

Heavenly Organics

Breakfast Toasters

2 /$7.00

Save $2.98 on 2 9 oz.

SELECT VARIETIES

SM1_1016_317_24_25.indd 24

Save 78¢ on 2 / 20 ct.

SELECT VARIETIES

Tasty Bite

Save up to $2.98 on 2 8 – 10 oz.

SELECT VARIETIES

OCTOBER 2016

2 /$6.00

Saffron Road

Save $1.98 on 2 7 oz.

SELECT VARIETIES

24

$3.99

Save 90¢ 10 – 10.6 oz.

SELECT VARIETIES

Save $2.38 on 2 14 oz.

SELECT VARIETIES

Honey Patties

$4.99

Save 50¢ 4.66 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2016

9/12/16 4:39 PM

SM1_1016_317_25.pdf

PDF/ d s

thinkThin Bars and Protein & Fiber Hot Cereal The folks at thinkThin know that nutritious, protein-rich ingredients fuel an active life. thinkThin Protein & Fiber Hot Oatmeal cups provide the perfect balance of energy and nutrition with a mouthwatering assortment of real fruits, nuts and flavorful ingredients. Each cup delivers 10 grams of protein and 5 grams of fiber at 200 calories or less. thinkThin Protein Nut Bars and thinkThin Lean Protein & Fiber bars combine wholesome ingredients with a powerful kick of protein and fiber to help you nourish your body and satisfy your sweet cravings in a gluten-free, guilt-free way.

Protein & Fiber Hot Oatmeal

2 /$4.00

Save 98¢ on 2 1.76 oz.

SELECT VARIETIES

Bars

4 /$5.00

Save $2.96 on 4 1.41 – 2.1 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2016

SM1_1016_317_24_25.indd 25

OCTOBER 2016

25

9/12/16 4:38 PM

[ meals in minutes ]

BY EVA MILOTTE

Halloween FESTIVE EATS AND TREATS

October 31 is just around the corner. It’s time for costumes, trick-or-treating, and parties! If you’re hosting a haunted gettogether, these fun food ideas are sure to get your guests in a spooky mood.

26

OCTOBER 2016

SM1_1016_324_26_27.indd 26

9/7/16 9:54 AM

Jack-o’-Lantern Veggies and Dip

Mummy Pizzas

Slice off the tops of raw bell peppers. Carve eyes, noses, and mouths to create faces.

Stuff with sliced vegetables and your favorite dip.

Spread pizza sauce over split whole-grain, toasted English muffins. Lay strips of string cheese over to make a mummy face. Decorate with sliced black olive eyes.

Bake until cheese melts.

Orange Pumpkins

Scary Deviled Eggs

Peel skin from oranges, but keep the oranges intact and whole. Place a small piece of zucchini in the top of each orange to create stems. Arrange festively on a platter.

Make your favorite recipe for deviled eggs. Place a black olive half in the yolk area to create the body.

Add thin slices of black olives to create spider legs.

OCTOBER 2016

SM1_1016_324_26_27.indd 27

27

9/7/16 10:08 AM

[ quick tips ]

apples

We’ve all heard the old adage “An apple a day keeps the doctor away,” and it turns out there may be some truth to it. Apples are packed with vitamins, minerals, and phytonutrients beneficial to human health. And, with more than 2,500 different types of apples grown in the United States alone, there’s more than enough variety to satisfy every palate. Here are just a few of this amazing fruit’s health-boosting benefits: ■ One large apple contains more than a quarter of the recommended daily minimum of dietary fiber. Found mostly in the form of pectin, the fiber from apples may help lower cholesterol levels.

■ The skin of red apples contains natural food pigments called anthocyanins that may help prevent cell damage by ridding the body of free radicals.

■ Apples contain antioxidants, such as quercetin, that may protect against cancer and relieve allergy symptoms. One study found that two-thirds of a medium-sized apple provided antioxidant activity equal to 1,500 milligrams of vitamin C. ■ Long-term daily consumption of apples has been linked to positive health outcomes in recent studies, including better lung function and reduced risk of lung cancer, as well as a lower risk of stroke.

■ When eating an organic apple, don’t peel it! The majority of the fiber and antioxidants found in apples are in the skin of the fruit. And, most of an apple’s vitamin C is lost when it is juiced or cooked, so it’s best to enjoy them fresh. ● SELECTED SOURCES “Apples Offer Some Surprising Health Benefits” by Dianne Hyson, PhD, RD, UC Davis Medical Center, www.ucdmc.ucdavis.edu, 2016 • Wellness Foods A to Z by Sheldon Margen, MD, and the editors of the UC Berkeley Wellness Letter ($39.95, Rebus, 2002)

30

OCTOBER 2016

SM1_1016_324_30.indd 30

9/13/16 11:57 AM

[ market gourmet ] Recipe Gluten Free

45 min prep time serves 6

Kabocha, Apple, and Fennel Bisque From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)

1 medium-size kabocha squash (yields 3 to 4 c) 1 apple, cored and chopped (reserve 1 square inch of peel for garnish) 2 cloves garlic 3 c low-sodium vegan vegetable broth, plus more, if needed N c chopped fennel bulb (chop white part; save greens for garnish) 1 tsp salt, or to taste

1. Preheat oven to 400°.

2. Using a fork, evenly poke about 20 holes in kabocha squash. Roast squash by placing on a cookie sheet on the middle rack of your oven. Bake for 30 to 40 minutes, or until forktender.

3. Slice cooked squash in half and discard seeds. Scoop out flesh, using a spoon, and place in a blender. Add chopped apple, garlic cloves, broth, and chopped fennel. Puree until very smooth, adding more broth, if needed, to thin.

4. Add salt and blend again to evenly distribute.

5. Warm over medium heat, or serve as is, garnished with reserved fennel greens and apple peel.

Kitchen Note: Kabocha squash (also known as Japanese pumpkin), with its striking green skin and bright orange flesh, is similar to butternut squash in flavor, but is a touch sweeter. This smooth bisque has a lightly sweet flavor from both the apple and kabocha, and the fresh garlic adds a zesty bite, so if you prefer a milder flavor, reduce to one garlic clove or use roasted garlic in place of fresh raw garlic. For an extra explosion of flavor, add a teaspoon or so of fennel greens and red apple peel slivers to garnish before serving.

Per serving: 60 Calories, 2 g Protein, 12 g Carbohydrates, 2 g Fiber, 1 g Total fat, 155 mg Sodium, ★ Vitamin C

© ALLYSON KRAMER

31

APRIL 2016

SM1_1016_324_31.indd 31

OCTOBER 2016

31

9/12/16 12:15 PM

SM1 _1 016_317_32.pdf

PDF/d s

Green Forest Products Green Forest products are designed to be very environmentally friendly, while at the same time being soft, strong and absorbent. When you replace regular household paper products with 100% recycled Green Forest products, you are helping the environment by saving trees, saving energy and reducing waste. Best of all, you are helping maintain a better world for you and your children!

Bath Tissue

2 /$3.00 Save $1.38 on 2 4 ct.

Facial Tissue

2 /$3.00 Save 98¢ on 2 175 ct.

Paper Towels

2 /$3.00 ¢ Save 78 on 2 1 ct.

Luncheon Napkins

$2.99 Save 60¢ 250 ct.

SALE GOOD THROUGH OCTOBER 31, 2016

LundsandByerlys.com/nourish

SM1_1016_317_32.indd 32

9/12/16 9:53 AM