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living nourish

CHOOSE REAL FOOD

Find whole, pure foods to support a healthy lifestyle

Beat brain fog Your paleo plan

Baked Berry Oatmeal Recipe on page 17

C OM P L I M E N TA R Y

OCTOBER 2017

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Edition of Taste for Life®

How to sauté

8/29/17 3:49 PM

[ nutrition plus ] Elderberry

Did You Know?

Elderberries are high in vitamins A and C, as well as minerals like calcium, phosphorus, and potassium.

elderberry Elderberry has a lot going for it—and for you—during cold and flu season.

This herbal immune booster contains high antioxidant levels, is a good adjunct to allergy treatments, and helps relieve symptoms of the flu and common cold. Elderberry (Sambucus nigra L.) has been used to prevent and treat influenza since the time of Hippocrates in the fifth century BCE. In fact, the father of Western medicine referred to the elder tree as his “medicine chest.”

Clinical studies confirm that elderberry can help prevent and relieve flu symptoms, including the H1N1 virus.

One study showed that patients with flu symptoms who took elderberry lozenges for two days showed statistically significant decreases in fever, headache, and nasal congestion compared to those taking a placebo.

Clinical trials of patients with the flu suggest taking the herb at the first sign of illness and continuing to do so for three to five days. People given elderberry syrup in a randomized, double-blind, placebo-controlled study found that their flu symptoms ended an average of four days sooner than those given a placebo syrup.

Researchers have found that elderberry liquid extract also shows antimicrobial activity against Streptococcus pyogenes, the bacterial pathogen responsible for strep throat and other infections. ● SELECTED SOURCES “Anti-influenza Virus Effects of Elderberry Juice and Its Fractions” by E. Kinoshita et al., Biosci Biotechnol Biochem, 2012 • “Elderberries, raw,” USDA National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov • “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers . . . ” by E. Tiralongo et al., Nutrients, 3/24/16 • “Flavonoids in Elderberry Bind H1N1 Virus and Block Its Host Cell Entry in Vitro” by Marissa Oppel-Sutter, HerbClip, 1/10 • “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Krawitz et al., BMC Complement Altern Med, 2/11 • “A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products” by R.S. Porter and R.F. Bode, Phytother Res, 4/17

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[ contents ]

october 6 health front Best foods for breast health • Olive oil reduces inflammation, removes toxins • Ginger bursting with benefits • More

10 vanquish viruses Discover natural remedies for cold & flu season.

14 market gourmet Cracker Bread Pizza with Red Onions, Pesto, and Parmesan.

18 paleo for everybody You’ll love these tasty whole-food recipes.

22 life in balance Boost energy and beat brain fog.

26 let’s get cooking

6 19 featured recipe PALEO GRANOLA

Learn the basics of sautéing.

30 healthy pick Vitamin K for bone health and more.

31 quick tips Keep lips in top shape as the seasons change.

27 © BLM PHOTOGRAPHY

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

C HOOSE REAL FOOD Find whole, pure foods to support a healthy lifestyle.

Eating the Nourish way means choosing a variety of fresh foods that are as close to their natural state as possible — foods that are minimally processed so they’re more nutritious — naturally!

Not sure where to start? Look for foods that are: • Organic, when possible • Minimally processed • Free of artificial colors, flavors, preservatives and trans fats

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

• Produced without antibiotics or added growth hormones • Responsibly-sourced • In their whole, natural form

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

Choosing a diet rich in whole foods has a number of health benefits, from helping to achieve and maintain a healthy weight, to improving digestion, to reducing the risk of major chronic diseases. And that’s true even if you’re only able to eat this way some of the time. So get started, and begin your journey to fall in love with feeling great!

LIVING NOURISH

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

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

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

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

THE FIVE ELEMENTS OF NOURISH

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

Choose Real Food

Eat The Rainbow

Expand Your Palate

Add A Boost

Create Harmony

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

4

A NOTE ON RECIPES

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

OCTOBER 2017

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[ health front ]

NEWS THAT’S GOOD FOR YOU

these foods favor breast health October is Breast Cancer Awareness Month. Nearly a quarter of a million women are diagnosed with breast cancer every year in the US (men are less susceptible, but some also contract the disease).

Diet can play a significant role in the risk for breast cancer, so be sure to include generous servings of these cancer-fighting foods in your meals: ■ Beans, lentils, and other legumes. They’re packed with fiber, which can flush excess estrogen from the body.

■ Blueberries. They include a nutrient called pterostilbene that has been shown to cause cancerous cells to self-destruct.

■ Fatty fish such as salmon, tuna, sardines, and mackerel. The omega-3 fatty acids in these fish help reduce inflammation.

■ Spinach. It’s packed with folate, a B vitamin that appears to lower breast-cancer risk.

6 O C T O B E R

■ Broccoli and other cruciferous vegetables such as Brussels sprouts and cauliflower. They’ve been show to reduce inflammation, and they appear to suppress cancer-cell growth.

■ Carrots, cantaloupe, tomatoes, and other red and orange fruits and vegetables. The carotenoids in these foods have been shown to lower the risk for breast cancer.

SELECTED SOURCES “10 Foods That Fight Breast Cancer” by Matthew Kadey, www.BestHealthMag.ca • “The Best (and Worst) Foods to Protect Yourself from Breast Cancer” by Tracy Middleton and Sascha De Gersdorff, www.WomensHealthMag.com, 9/25/13 • “October Is Breast Cancer Awareness Month: What to Know” by Kelly Harold, ABC News, 10/1/15

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remember your olive oil

The Mediterranean diet has been linked to many health benefits, including lower rates of dementia. Temple University researchers have zeroed in on extra-virgin olive oil as the ingredient that may do the most to protect against cognitive decline.

“We found that olive oil reduces brain inflammation, but most importantly activates a process known as autophagy,” said Domenico Pratico, MD. Autophagy is the process by which cells break down and remove toxins and other debris, including the amyloid plaques and tangles that are prevalent in the brains of Alzheimer’s patients.

SOURCE “Temple Study: Extra-Virgin Olive Oil Preserves Memory & Protects Brain Against Alzheimer’s,” Temple University Health System, 6/21/17

seven steps for brain health

The American Heart Association has identified key factors than promote cardiovascular wellness. A new advisory from the association says those same factors may also foster ideal brain health. The AHA’s “Life’s Simple 7” urges individuals to: 1. Manage blood pressure.

2. Control cholesterol.

3. Keep blood sugar normal.

4. Get physically active.

5. Eat a healthy diet.

6. Lose extra weight.

7. Don’t smoke.

SOURCE “Seven Steps to Keep Your Brain Healthy . . .” American Heart Association, 9/7/17

Did You Know?

The health benefits of ginger continue to be revealed. A new review in the Annals of the New York Academy of Sciences touts the plant’s beneficial effects against obesity, diabetes, heart disease, and metabolic syndrome. Ginger has been shown to regulate fat metabolism, suppress the digestion of carbohydrates, modulate insulin secretion and response, and lower blood pressure and cholesterol.

SOURCE “Ginger May Help Fight Obesity and Related Disorders,” Wiley, 5/16/17

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Way Better Snacks Whole Grain Corn Tortilla Chips What do you get when you add sprouted whole grains and seeds to a tortilla chip? A Way Better Snack!

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vanquish viruses

BY MARIA NOËL GROVES, RH (AHG)

keep autumn sniffles at bay

Cold and flu season is upon us, and we’re all vulnerable.

By understanding how different remedies benefit your immune system, you can more effectively choose the right one for the job.

10 O C T O B E R

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Elderberry Viruses hijack your cells and reprogram them to make more viruses, which allows the illness to spread. The herb elderberry binds to cell receptor sites to block viruses. In a study of passengers on long overseas flights, taking elderberry extract significantly reduced the duration and severity of colds compared to taking a placebo, cutting both by more than half.

Echinacea This herb has many immune actions including mobilizing white blood cells to fight infections more aggressively. Echinacea does not work well as a preventive, but it can make you feel better more quickly if you take it at the first sign of a cold.

Echinacea occasionally causes allergies in people who react to other daisy family plants. If it doesn’t appeal, try elderberry instead.

Medicinal Mushrooms Medicinal mushrooms like shiitake, reishi, maitake, and chaga contain complex starches called polysaccharides that create a healthy challenge to your immune system. Your immune response becomes stronger and more effective at dealing with pathogens, signaling improves, and trigger-happy immune cells (think allergies and autoimmune disease) simmer down and focus on what really matters. You can take these remedies daily as supplements or in food all season to bolster your immune system. Gently simmering them in hot water for tea or broth best extracts the polysaccharides.

ImmuneBoosting Steps According to Harvard Health Publications, a healthy lifestyle is the “first line of defense” in building a strong immune system.

• Don’t smoke.

• Eat plenty of fruit, vegetables, and whole grains while limiting saturated fat.

• Exercise regularly.

• Maintain healthy blood pressure.

• Drink alcohol in moderation, if at all.

• Get plenty of sleep.

• Practice good hygiene by washing hands regularly.

SOURCE “How to Boost Your Immune System,” Harvard Health Publications, www.Health.Harvard.edu, 2015

Vitamin D According to the National Health and Nutrition Examination Survey, 77 percent of Americans fell short of the lowest normal blood levels for vitamin D. Several studies link low vitamin D levels to an increased risk and severity of infectious diseases, including the flu, respiratory ailments, and immunodeficiency for both children and adults.

The evidence for improved outcomes with vitamin D supplementation is mixed but promising. The recommended daily intake for vitamin D supplements is 600 to 800 IU, preferably of the more bioavailable vitamin D3.

SELECTED SOURCES Alchemy of Herbs by Rosalee de la Foret ($24.99, Hay House, 2017) • “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers . . .” by E. Tiralongo et al., Nutrients, 3/24/16 • “How Much Vitamin D Do I Need to Take?” Vitamin D Council, www.VitaminDCouncil.org, 2017 • “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Karwitz et al., BMC Complement Altern Med, 2/25/11 • “Vitamin D and Influenza” by M.E. Sundaram and L.A. Coleman, Adv Nutr, 8/12

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[ market gourmet ] Cracker Bread Pizza with Red Onions, Pesto, and Parmesan From The Harvest Baker by Ken Haedrich ($19.95, Storey, 2017)

Yeasted Olive Oil Dough (recipe follows) Oil and cornmeal for the baking sheets 1K large red onions, halved and thinly sliced

N c pesto, store-bought or homemade

N c olive oil

Large handful baby spinach (optional) Salt and freshly ground black pepper

1 hr

prep time

+1 hr

dough rise time makes 2 pizzas

O–1 c grated Parmesan cheese Large handful pitted, cured, black olives, coarsely chopped (optional)

1. Prepare dough and set it aside to rise. Very lightly oil two large baking sheets and dust them with cornmeal. Adjust oven racks so one is in bottom position and other is in middle. (If you don’t have two racks, you’ll have to bake pizzas one at a time.)

2. When dough has doubled in size, punch it down and turn it out onto a lightly floured work surface.

Knead for 1 minute and then divide dough in half. Shape each half into a ball. Let balls rest on a floured surface, loosely covered with plastic wrap, for 10 minutes. Preheat oven to 425°.

3. Combine onions, pesto, and oil in a mixing bowl. Add spinach, if using. Mix well.

4. Working on a floured surface with one piece of dough at a time, press or roll dough into a large, thin circle or oblong. Transfer to one of the baking sheets. Repeat for other piece of dough. Let rest for 5 minutes.

5. Divide onion mixture evenly between rolled doughs; use a fork to rake it around so it’s evenly distributed. Salt and pepper pizzas to taste.

6. Place one pizza on each of the two shelves and bake for 12 minutes. Switch position of sheets, moving bottom one up and other one down, and bake for another 12 to 13 minutes.

When done, pizzas should be very crusty on bottom and blistered on top. Remove pans and immediately sprinkle plenty of Parmesan over each one. Top each one with olives, if using.

Slide pizzas onto cooling racks. Slice and serve without delay. Refrigerate leftovers. Reheat, wrapped in foil, in a 300° oven for about 10 minutes.

Kitchen Note: The cracker-like quality of this pizza crust is best appreciated when your pizza isn’t topped too heavily or blanketed with red sauce, which is why this onion and pesto version shows off the crust rather than turning it into a mere vehicle for the toppings. Since this recipe makes two pizzas, feel free to give one of them a personal signature. How about a handful of blue cheese crumbles instead of all Parmesan, or perhaps a dusting of freshly chopped garden herbs?

Per serving (serves 5): 573 Calories, 17 g Protein, 52 g Carbohydrates, 4 g Fiber, 33 g Total fat (8 g sat), 1,152 mg Sodium, HHHHH Vitamin K, HHHH Phosphorus, HHH Vitamin B1 (thiamine), Calcium, HH Vitamin, B2 (riboflavin), B3 (niacin), E, Iron, H Vitamin A, C, Magnesium, Potassium, Zinc

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Yeasted Olive Oil Dough From The Harvest Baker by Ken Haedrich ($19.95, Storey, 2017)

K c lukewarm milk (105° to 110°)

1 tsp sugar

1K tsp active dry yeast (a little more than half a packet)

2 c plus 2 Tbsp unbleached all-purpose flour

O tsp salt

N c olive oil, plus a teaspoon or two for the rising bowl

1 large egg, at room temperature, lightly beaten

75 min prep time

makes 2 pizza crusts

1. Pour lukewarm milk into a spouted 1- or 2-cup measuring cup. Stir in sugar. Sprinkle yeast over milk and stir it in with a fork or small whisk. Set aside for 5 minutes to let yeast dissolve.

2. Combine flour and salt in a food processor. Pulse machine several times to mix. With machine running, pour oil, in a thin stream, into the feed tube. Stop machine when all oil is added.

3. Stir beaten egg into yeast liquid. Add liquid to processor in a 7- to 10-second stream, giving machine a series of 1-second pulses as you add it. When all liquid has been added, run machine nonstop for 10 seconds to “knead” dough. If dough sticks to sides of processor, stop machine and shake a tablespoon or two of flour over dough before you continue to run processor.

4. Turn dough onto a floured surface and knead it by hand for about 1 minute; the dough should become soft and supple. Put a teaspoon or two of the oil in a bowl and smear it around. Add dough, turning it to coat entire surface with oil. Cover bowl with plastic wrap and let it rise until doubled in bulk, about 1 hour. Proceed as directed in your recipe.

Kitchen Note: You can substitute 1 cup whole-wheat flour for an equal amount of all-purpose flour.

Hand Method: Follow step 1 as instructed. Instead of using food processor in step 2, combine flour and salt in a large bowl and whisk to mix. Pour oil over dry ingredients and whisk it in. Rub with your fingers if mixture becomes clumpy. Make a well in middle of dry mixture and add liquid all at once.

Stir well, until dough coheres. Sprinkle with a little additional flour if dough sticks to sides of bowl.

Turn dough out onto a lightly floured surface and knead for 3 to 4 minutes, until smooth and supple.

Dust with additional flour to keep dough from sticking. Transfer dough to an oiled bowl and allow to rise as in step 4.

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CHOOSE REAL FOOD

What What is is gluten? gluten?

Find whole, pure foods to support a healthy lifestyle

Wh W

Gluten Gluten is the is the name name for for proteins proteins found found in wheat, in wheat, barley, barley, ryerye andand all products all products made made from from them. them.

Gluten Free and Real Food

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Always check making label information before making a ect eating gluten is a problem for you, AskAsk thethe FoodE FoodE Expert Expert at your at your Lunds Lunds & Byerlys & Byerlys purchase.

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Arrowroot

Gluten-free grains, seeds and starches: Gluten-free grains, seeds Buckwheat

Corn Coconut Flour Chickpea Flour 16

OCTOBER 2017

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Flax Rices and starches: Millet Sago Nut and Seed Sorghum Amaranth Flax Flours

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Alwa Al purch pur freefref poul p d

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9/7/17 3:06 PM

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Baked Berry Oatmeal This banana- and berry-filled baked oatmeal is not only exceptionally nutritious and easy to make — it’s also deliciously gluten-free!

INGREDIENTS: 2 cups Bob's Red Mill Gluten-Free rolled oats K cup pecan pieces, unsalted 1 tsp baking powder 2 tsp L&B Cinnamon N tsp L&B Cardamom N tsp L&B Sea Salt 2 cups Organic Valley 2% Milk 2 L&B Organic Large Eggs N cup L&B Maple Syrup 2 Tbsp butter, melted 2 Organic Ripe Bananas, sliced L cup L&B Dried Cranberries 1 pint blueberries

15 min prep time

35 – 40 mins baking time serves 6

TO PREPARE: Preheat oven to 350°. Butter 8-inch square baking dish. In a bowl combine oats, pecans, baking powder, cinnamon, cardamom and sea salt. Set aside.

In another bowl, whisk together milk, eggs, maple syrup and melted butter. Set aside.

Spread sliced bananas, cranberries and M of the blueberries across bottom of prepared baking dish.

Sprinkle oat mixture on top of fruit. Pour milk mixture over all. Sprinkle remaining bluberries across the top.

Bake 35–40 minutes. Cool 10 minutes then cut into approximately 2.75 in. x 4 in. pieces to make 6 servings.

NOTE: Can be made ahead, keep refrigerated and then heat in microwave for 1–2 minutes. Optional: Top with yogurt and more fresh fruit.

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9/12/17 9:14 AM

BY LISA FABIAN

paleo for everybody

The Paleo diet is a way of eating for just about everyone.

The avoidance of gluten, grains, dairy, legumes, highly processed oils, and refined sugar is integral to this diet.

Whole foods that are non-inflammatory and nutrient-rich are consumed. Included are plenty of fruits, vegetables, animal protein (meat and seafood), and healthy fats (nuts, seeds, avocados, and olive and coconut oils).

The Paleo diet derives from how our ancestors ate prior to the agricultural era.

Advocates of this eating style tout its healing benefits, including those for the cardiovascular and immune systems. Another benefit of eating Paleo is how it can keep blood sugar levels stable.

Give these Paleo recipes a try. With how good they taste, there’s nothing “diet” about them.

SOURCE Sweet Paleo by Lea Hendry Valle ($17.95, The Countryman Press, 2015)

Crab and Avocado Salad From Super Tuscan by Gabriele Corcos and Debi Mazar ($35, Touchstone, 2017)

8 oz fresh cooked crabmeat, preferably peekytoe, picked over for shells and cartilage Finely grated zest of K lemon 2 Tbsp fresh lemon juice 1 Tbsp minced red onion 1 Tbsp extra-virgin olive oil 1 Tbsp finely chopped fresh flat-leaf parsley 1 Tbsp finely chopped fresh basil K jalapeño, seeds removed and sliced paper-thin 1 ripe avocado, cut into O-inch dice Sea salt and freshly ground pepper

1. Mix crabmeat, lemon zest and juice, onion, oil, parsley, basil, and jalapeño in a medium bowl to combine.

2. Add avocado and toss very gently to combine, keeping avocado intact.

20 min prep time serves 2

3. Season to taste with salt and pepper.

(The salad can be covered and refrigerated at this point for up to 2 hours.)

4. For each serving, place 2 lettuce leaves on a dinner plate and top with half of the salad. Serve immediately.

Per serving: 326 Calories, 23 g Protein, 12 g Carbohydrates, 8 g Fiber, 22 g Total fat (3 g sat), 648 mg Sodium, ★★★★★ Vitamin B12, C, K ★★★★ Phosphorus, ★★★ Zinc, ★★ Vitamin B3 (niacin), B6, E, Potassium, ★ Vitamin B2 (riboflavin), Calcium, Magnesium

4 large leaves butter lettuce © BLM PHOTOGRAPHY

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Paleo Granola From Sweet Paleo by Lea Hendry Valle ($17.95, The Countryman Press, 2015)

1 c raw almonds 1 c raw cashews K c shelled pistachios K c hazelnuts K c unsweetened shredded coconut K c raw pumpkin seeds N c raw sunflower seeds N c coconut oil L c honey 1 tsp pure vanilla extract 1 tsp ground cinnamon 1 tsp finely ground sea salt 1 c dried cherries, lightly chopped 1 Tbsp lemon or orange zest (optional)

60 min prep time makes 8 cups

1. Preheat oven to 275°. Line a baking sheet with parchment or a silicone mat.

2. Roughly chop almonds, cashews, pistachios, and hazelnuts. Combine chopped nuts with coconut and seeds. Set aside.

3. Combine coconut oil, honey, vanilla, cinnamon, and salt in a small pan and heat over low heat until warm.

Pour warm liquid over nut mixture and stir to coat.

4. Spread granola mixture evenly onto prepared baking sheet and bake for 45 minutes, or until lightly browned, stirring every 15 minutes.

5. Remove from oven, stir in cherries and citrus zest, if using, and spread out evenly on baking sheet. Allow to cool completely.

6. Break into pieces and pack granola into a sealed container. It will keep for about 2 weeks. Alternately, serve with your favorite nondairy yogurt.

Per serving (K cup): 308 Calories, 8 g Protein, 23 g Carbohydrates, 4 g Fiber, 22 g Total fat (7 g sat), 139 mg Sodium, ★★★ Phosphorus, ★★ Magnesium, ★ Vitamin B1 (thiamine), B6, E, Iron, Zinc

Y

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© TERI LYN FISHER

Butternut Parsnip Soup with Leeks From Paleo Lunches and Breakfasts On the Go by Diana Rodgers, NTP ($19.99, Page Street Publishing, 2013)

1 butternut squash, peeled and diced 6 parsnips, peeled and sliced 1 leek, sliced 1 tsp cumin 1 tsp coriander

70 min

N tsp cinnamon

prep time

N tsp freshly grated ginger

serves 4

K tsp salt K tsp black pepper K tsp red pepper flakes (more or less, depending on how hot you like it) 2 Tbsp coconut oil, melted 2 qts No-Stress Homemade Chicken Stock (recipe follows) or your favorite brand 2 c full-fat coconut milk K orange, juiced 2 Tbsp cilantro, for garnish

1. Preheat oven to 350°.

2. Line a baking sheet with parchment paper. In a large bowl combine squash, parsnips, leek, spices, salt, black pepper, red pepper flakes, and melted coconut oil. Lay out mixture on baking sheet and roast for 45 minutes.

Remove from oven and transfer to a large soup pot.

3. Add chicken stock to squash mixture. Bring to a boil and then reduce heat and let simmer for approximately 10 minutes.

4. Purée soup with a hand blender or in a food processor. When smooth, add coconut milk and orange juice.

Adjust salt and pepper to your tastes.

5. Ladle into bowls and garnish with fresh cilantro.

Per serving: 591 Calories, 16 g Protein, 66 g Carbohydrates, 14 g Fiber, 35 g Total fat (28 g sat), 481 mg Sodium, ★★★★★ Vitamin A, B3 (niacin), C, K, Phosphorus, Potassium, ★★★★ Iron, Magnesium, ★★ Vitamin B1 (thiamine), B6, E, Calcium, ★ Vitamin B2 (riboflavin), Zinc

No-Stress Homemade Chicken Stock From Paleo Lunches and Breakfasts On the Go by Diana Rodgers, NTP ($19.99, Page Street Publishing, 2013)

4 to 5 qts cold filtered water 3 leftover roasted chicken carcasses plus bonus chicken feet and/or organs (optional) N c cider vinegar 1 large onion 4 carrots, peeled 3 celery stalks 1 Tbsp (5 g) peppercorns 3 bay leaves

20 O C T O B E R

2 hrs

prep time makes about

6–7 quarts

1. Fill a large stockpot with cold water. Add chicken and vinegar. Allow to sit for 30 minutes.

2. Bring to a boil and skim any scum that comes to surface. Add onion, carrots, celery (no need to chop them), peppercorns, and bay leaves. Reduce heat to a very low simmer and cover. The longer you cook the stock, the richer it will be. (For instance, you can start it in the morning and turn off the heat at the end of the day.) After you’ve turned off the heat, allow stock to cool for about 1 hour on the stovetop.

3. Strain soup into one large bowl or into separate, smaller pots. Place in refrigerator to cool.

4. When broth is fully cooled, skim off fat that has risen to the top and discard it. Ladle stock into freezer-safe containers and store until you’re ready to use it.

2017

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9/5/17 11:55 AM

[ life in balance ]

BY JANE EKLUND

power up! how to improve your energy

Ever feel like you’re experiencing life in slow motion, plodding through the day low on energy and high on brain fog? No, you’re not a zombie— but you’re definitely fatigued. What’s the cause of all that exhaustion and what can you do to regain your vitality? Read on.

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The Causes Fatigue can be a symptom of a medical condition that requires treatment, so if yours lasts for more than a few days or can’t be explained by other factors, check in with your healthcare provider. In the majority of cases, though, fatigue is symptomatic of unhealthful habits. Lack of exercise, for instance, is high on the list of energy drains.

If you’re suffering from unexplained lethargy, the Mayo Clinic suggests asking yourself a few questions about lifestyle factors that may be contributing: ➤ Are you using alcohol or drugs? ➤ Are you depressed? ➤ Are you doing too little physical activity? ➤ Do you have insomnia or suffer from sleep apnea? ➤ Are you eating well? ➤ Do you experience chronic stress? ➤ Are you taking medications, such as antihistamines or cough medicine, that might make you drowsy?

If you answered “yes” to one or more of the above questions, you may have found the root of your fatigue. Some of these factors, like depression and sleep apnea, may call for professional assistance in addition to other measures, but all may be at least partially addressed with some lifestyle changes.

The Remedies Here are a few energy-boosting options to try: • Watch what you eat. Diet has a huge influence on how we feel. Ever have a sugar crash? Then you know the initial burst of energy you get from eating processed sweets will be followed by a major wipeout.

Keep your blood sugar in balance and your energy will remain level. You can do that by eating whole grains, which release fuel slowly and steadily. If you need a quick pick-me-up, try a snack that offers protein plus some fat and fiber. Add nuts to yogurt for a good option, or spread peanut butter on whole-grain crackers.

• Hydrate. Dehydration can leave you logy, so reach for a glass of water. You’ll need it after your new exercise regimen!

• Get active. If you up your physical activity, you’ll up your energy. A study by a California State University researcher found that taking a brisk 10-minute walk not only increased energy in participants, but kept those energy levels higher for up to two hours. After three weeks of daily 10-minu¥te walks, participants’ overall energy and mood were lifted as well.

• Get enough sleep. If insomnia’s a problem, try changing a few habits and adjusting your environment. Make your bedroom an inviting place to sleep by creating a cool, dark, quiet space. Replace an uncomfortable mattress or pillow. Try breathing exercises or meditation to quiet your brain and calm your body. Go to bed at the same time every night, and get up at the same time every morning. Stop drinking caffeinated beverages by early afternoon, and skip the alcohol before bedtime.

Don’t avoid exercise, but do it several hours before you plan to go to bed—otherwise you may have trouble falling asleep.

• Cut stress. Anxiety leads to stress, which, even at low levels, eats up a lot of energy if it continues over time.

You can tackle stress by incorporating activities that are relaxing for you into your schedule. For some, that’s a five-mile run, while for others it’s listening to music or reading a book.

• Amp up the nutrients. Increase your intake of vitamins, minerals, and other nutrients that aid in energy production with supplements. Magnesium is key to converting glucose into energy. Vitamin B12, essential for the proper functioning of the brain and blood cells, is used to treat fatigue. If you’re a vegan, consider supplementing with B12, as it’s found naturally, primarily in meat and animal products such as dairy and eggs. Our bodies use omega 3 fatty acids, in particular alpha linolenic acid (ALA), to generate energy. Some studies have found that ALA helps with depression, a major energy sapper. ALA is found in seeds and nuts and is also available in supplement form. Vitamin D has shown promise in reducing fatigue and daytime sleepiness. It is also recommended for people who suffer from seasonal affective disorder, a form of depression.

The upshot? Once you’ve ruled out and addressed any underlying health issues, you can boost your energy by making a few changes in your habits and routines. There’s no better time to start than the present! ●

SELECTED SOURCES “5 Strategies to Ensure a Great Night’s Sleep” by Sherrie Bourg Carter, High Octane Women blog, www.PsychologyToday.com, 3/12 • “Correction of Low Vitamin D Improved Fatigue . . .” by S. Roy et al., N Am J Med Sci, 9/14 • “Fatigue: Causes,” www.MayoClinic.org, 2015 • “Omega-3 Fatty Acids: An Essential Contribution,” Harvard T.H. Chan School of Public Health, www.hsph.Harvard.edu • Sleep Well blog, www.WebMD.com

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Simply Beyond Spray-On Herbs and Spray-on Spices Spray-On Spice will perk up your breakfast favorites, adding eye-opening flavor to your coffee, oatmeal, pancake batter or toast.

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Simply beyond Spray-On Herbs will revolutionize the way you use herbs in your everyday cooking. Just a quick drizzle or spritz, before, during, or after cooking, and you’ll be amazed at how elevated your everyday dishes will be.

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[ let’s get cooking ]

BY EVA MILOTTE

sizzle! how to master sautéing

It’s time to get hot. With temperatures reaching over 300°, sautéing is a common and effective cooking technique that adds flavor to meat, fish, and vegetables. Any tender food can benefit from this time-honored method.

Sautéing is a high-heat cooking technique involving a fat, such as oil. Why sauté? Not only does it help prevent meat from sticking to the pan, but it also aids with browning—an important step for food to look and taste good.

Use the Right Oil and Pan Each type of oil has its own tolerance to heat. When sautéing, select only oils with high smoke points. Olive, avocado, peanut, vegetable, sunflower seed, canola, and grapeseed oils are good choices.

When it comes to the pan, find one that has curved sides (good for flipping foods) or straight edges (best for adding liquids later on). Make sure the pan is large enough. If it’s too small, food will be crowded during the sautéing process and browning will not take place. Items will simmer instead.

For effective sautéing, get the pan very hot. Then add your choice of oil to the preheated pan. When it looks as if the oil is creeping around and has a shimmer to it, add the food. Since the oil will be very hot, carefully place the food in the pan away from you, so as not to splash oil on yourself.

Place items (especially meat and fish) presentation side down. This is the side you will be serving face up, so it should go down first as it will receive the most browning.

Turn an item only when the side that’s touching the pan has achieved a golden color. At this point, it should be easy to flip and should not stick to the pan. The second side will cook more quickly since the food is already hot.

Always test for doneness in the thickest part.

The following recipe for a sweet and spicy chili (thanks to sweet potatoes, jalapeño, and two types of chili powders) makes great use of sautéing to brown the meat and vegetables before the other ingredients are added. ● SELECTED SOURCES “The Best Oils for Cooking . . .” by Rochelle Bilow, www.BonAppetit.com, 7/17 • “The Everyday Gourmet: Rediscovering the Lost Art of Cooking, Lecture 4: Sauté—Dry-Heat Cooking with Fat,” by Bill Briwa, Culinary Institute of America, www.TheGreatCourses.com

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2017

9/11/17 1:02 PM

Chipotle Turkey Chili with Sweet Potatoes From Kitchen Matters by Pamela Salzman ($22.99, Da Capo Lifelong Books, 2017)

2 Tbsp unrefined, cold-pressed extra-virgin olive oil 1 lb ground dark turkey meat 1 medium-size onion, diced

80 min prep time

1 jalapeño pepper, diced

serves 6

4 garlic cloves, minced 1 Tbsp chili powder 2 tsp ground cumin K tsp chipotle chili powder Pinch of ground cloves 2 tsp sea salt Freshly ground black pepper

1 (14 to 15 oz) can diced tomatoes with juice 3 c cooked pinto beans, or 2 (15 oz) cans, drained and rinsed (or use 1 can kidney beans and 1 can pinto) 2 small sweet potatoes (about 1 lb), peeled and shredded (about 4 c) Diced avocado, tortilla chips, fresh cilantro, plain Greek yogurt, sour cream (optional), for topping

1. Heat oil in a large pot over medium heat. Add turkey and brown, breaking up meat with a wooden spoon. When just cooked through, remove from pot, using a slotted spoon, and set aside. If pot looks dry, add more oil.

2. Add onion, jalapeño, and garlic and sauté until onion is tender and translucent, about 6 minutes. Add spices, salt, and pepper to taste and stir until fragrant, about 1 minute.

3. Add tomatoes and their juice and cook for another minute or two.

4. Add turkey back to pot, along with beans, sweet potatoes, and 2K cups of water. Bring to a boil, lower heat to a simmer, and cover. Cook until sweet potatoes are tender and everything is thick, about 1 hour.

5. Salt and pepper to taste. Serve with optional desired toppings.

Kitchen Note: Sweet potatoes are incredibly nutrient-dense, and they add subtle body to this chili.

Chipotles are technically smoked, dried jalapeño peppers. They have an intense smoky flavor—and can pack some heat. This recipe is about a 5 on a 1–10 heat scale. Adding avocado, sour cream, or plain yogurt will tone down the heat.

Per serving (without toppings): 548 Calories, 37 g Protein, 74 g Carbohydrates, 18 g Fiber, 12 g Total fat (2 g sat), 649 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, Magnesium, Phosphorus, Potassium, ★★★ Vitamin A, B3 (niacin), Iron, ★★ Vitamin B2 (riboflavin), C, Zinc, ★ Vitamin B12, E, K, Calcium

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Sprinkle on Salad, Cereal and Yogurt.

These delicious nutty seeds have 10 g of Protein and 10 g of Omega 3 & 6 per 30 g serving.

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8/29/17 11:00 AM

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9/11/17 12:29 PM

[ healthy pick ] Vitamin K

vitamin K Vitamin K can be found in dark leafy greens such as collards, turnip greens, spinach, and kale, as well as broccoli.

Best known for its role in helping blood clot properly, vitamin K is classified into three types: K1, found in plants; K2, made by bacteria in the GI tract; and K3, a synthetic vitamin. It’s fat-soluble, meaning the body stores it in the liver and in fat tissue.

Benefits Vitamin K2 may prevent hardening of the arteries and safeguard bone health. Studies indicate that K2 may reverse bone loss, and even increase bone mass, in people with osteoporosis. Research also suggests that K1 may improve bone health, especially when taken with vitamin D. Additional studies have shown K1 and K2 to be effective against various cancers. There may be a beneficial link between K2 and insulin sensitivity. ●

Nutrition Facts (MCG) PER SERVING

MICROGRAMS

PERCENT DV

Collards, frozen, boiled, ½ cup

530

662

Turnip greens, frozen, boiled, ½ cup

426

532

Spinach, raw, 1 cup

145

181

Kale, raw, 1 cup

113

141

Broccoli, chopped, boiled, ½ cup

110

138

FOOD

SELECTED SOURCES “Vitamin K,” National Institutes of Health Office of Dietary Supplements, www.ods.od.nih.gov, 2/11/16 • “Vitamin K” by Steven D. Erlich, NMD, University of Maryland Medical Center, www.umm.edu, 7/16/13 • “Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health” by G.K. Schwalfenberg, J Nutr Metab, 2017

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9/12/17 1:07 PM

[ quick tips ] Beauty

BY EVA MILOTTE

read my lips for health and beauty When the temperature drops, our lips pay the price. Since they have no oil glands and are constantly exposed to the elements, they have a tendency to get dry and chapped. The skin on our lips is also thinner than anywhere else on the body. Follow these tips to keep them in tip-top shape, and then discover how to enhance their look.

Healthy Lips

Beautiful Lips

● Look for lip balms with moisturizing and healing ingredients such as olive oil, almond oil, beeswax, cocoa butter, coconut oil, jojoba oil, vitamin E, and shea butter.

● Steer clear of matte lipstick shades. They can be very drying when your lips are chapped. Look for hydrating blends.

● Stay ahead of the game by applying lip balm before your lips are chapped. Apply often! In cooler weather, you’ll probably need about six to eight applications a day, starting first thing in the morning and ending before bed. ● Resist the urge to lick your lips. When saliva dries on them, it removes moisture from the lips’ protective barrier. ● Lips have no melanin—a pigment that protects them from sun damage. If you’ll be out in the elements, apply a lip balm with SPF protection. If it’s cold out, consider protecting your lips by wrapping a scarf around your face. ● Drink lots of water to hydrate your body, skin, and lips.

Consider using a humidifier inside at night to replace dry indoor air while you sleep.

● To enhance your natural lip color, select a shade of lip gloss or lipstick that’s two or three shades darker than your natural tone. ● Select lighter colors for the day and darker for night. If you love your lips, bright colors will draw people’s attention to them. Paler hues are flattering on both small and large lips. ● For an even application, use a lip brush to apply lipsticks, lip glosses, and lip stains. ● When applying lip gloss, first put down a layer of lip balm to moisturize the lips. ●

SELECTED SOURCES “7 Tips for Beautiful Lips,” www.Shape.com, 2017 • Make Your Own Pure Mineral Makeup by Heather Anderson ($19.95, Storey, 2017) • Natural Beauty, edited by Rebecca Warren and Shannon Beatty ($25, DK Publishing, 2015) • “Why Are My Lips Chapped?” www.WebMD.com, 7/17/17

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Lucini Italia Artisan Vinaigrettes and Organic Sauce Lucini’s recipe for good food is simple: Use only a few fresh ingredients of extraordinary quality.

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