Lunds & Byerly's Oct 19

fair trade

Chocolate mousse

Stir-fries for supper!

Gumbo & jambalaya recipes

COMPLIMENTARY

See pages 9, 16, 17 and the back cover for this month’s featured items!

OCTOBER 2019

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Edition of Taste for Life

®

Is Keto for you?

9/5/19 1:02 PM

[ nutrition plus ] Mineral

iron

Iron is an essential mineral that, although it is one of the most plentiful on the planet, is also the most common nutritional deficiency in the US. As an integral component of hemoglobin, one of iron’s main functions in the body is the transportation of oxygen in the blood. If you’re lacking iron, you can’t make healthy red blood cells, which results in iron deficiency anemia, causing fatigue and reduced cognitive and immune function.

There are two main forms of dietary iron—heme and nonheme. Plants and iron-fortified foods have nonheme iron. Meat, seafood, and poultry offer both heme and nonheme. Heme iron is more bioavailable and is thus easily absorbed into the bloodstream. ● SELECTED SOURCES “Iron,” Office of Dietary Supplements, https://ods.od.nih.gov, 7/9/19 • “What you need to know about iron supplements” by Stephanie Watson, www.WebMD.com

2 O C T O B E R

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2019

8/20/19 4:36 PM

[ october contents ]

22 cold and flu prevention

Natural treatments for seasonal maladies.

7

© AMBER WILSON

13

healthy living

recipes you’ll love

6 health front

5 market gourmet

High cholesterol a problem for US kids • Benefits of organic milk • Plant foods lower health risks • More.

18 healthy family Breast cancer prevention strategies.

20 quick tips

Spiced Chocolate, Black Pepper & Coffee Mousse

12 favorites of the deep south Healthy versions of your sweet and spicy favorites.

26 let’s get cooking Stir-fries make quick and easy dinners.

Stress less with anxiety-fighting foods.

28 special diets Everything you need to know about the keto diet.

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

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9/9/19 8:17 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Nourish Thursday Demos ALL STORES (check with your store’s FoodE Expert for times)

OCTOBER 3 & 10 Wasabi Pea Crusted Salmon with Orange Broccoli, recipe on page 17

OCTOBER 17, 24 & 31 Coffee Maple Pudding, recipe on page 17

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Seafood Passport Tour

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce

October 10–16, 2019

Visit your Lunds & Byerly’s Seafood Department for fresh, sustainably sourced seafood, and feature prices that will make you book a few return trips to our seafood service counter.

CUSTOMER SERVICE

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

Judy Gagne (x128)

Sixty South Salmon

CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

Ashley Dunk (x190)

Article on page 16

We’re not marine biologists, but we partner with folks who are! Back in 2006, Lunds & Byerlys began a mission to bring you as many sustainable seafood choices as possible. After traveling the globe to find out who was doing it right, we partnered with an ever-growing group of organizations committed to sustainable seafood, including the Monterey Bay Aquarium (MBA) Seafood Watch, Global Aquaculture Alliance (GAA) and Alaska Seafood.

What is sustainable seafood? Sustainable seafood comes from fished or farmed sources that can maintain or increase future production without jeopardizing the ecosystems from which the seafood was acquired.

What does sustainable wild-caught mean? Wild-caught refers to marine life that is not raised in a controlled environment and must be fished from the wild. Wild fisheries exist primarily in oceans, but they can also exist in lakes and rivers. Sustainable practices are followed to support healthy fish populations and a healthy ecosystem.

What does sustainable aquaculture or farm-raised mean? Aquaculture is the farming of freshwater and saltwater seafood. Sustainable aquaculture involves cultivating aquatic populations under controlled conditions that limit habitat damage, disease, escapes of non-native fish and regulate the use of wild fish as feed.

How do I find sustainable choices at Lunds & Byerlys? Look for our “Responsibly Sourced” icon for your guarantee that the seafood comes from a sustainable fishery.

Talk to our FoodE Experts or our educated staff in the meat and seafood department.

They are happy to answer your questions!

Nourish Thursday ­Daily Deal KITU Super Espresso

2/$3 ¢

Save 99 / 6 oz.

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Available Thursdays October through December

October Staff Pick!

Save 99 / 12 oz.

24 oz.

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Try 3 NEW seasonal flavors: Maple Pumpkin, Gingerbread, White Chocolate Peppermint

Bob Mucci, 603-831-1868 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 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 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.

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Printed in the US on partially recycled paper.

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WESTERN BRAND PROMOTIONS DIRECTOR

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For more health and wellness resources visit

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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

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[ market gourmet ] Fair Trade

October is Fair Trade Month.

Look for fair-trade certified versions of chocolate, coffee, spices, and sugar to make this mousse. An item displaying the Fair Trade Certified seal indicates the manufacturer complies with fair trade principles. These include fair living wages and safe conditions for workers as well as giving back to the communities and environment in which the product originates.

Spiced Chocolate, Black Pepper & Coffee Mousse

40 min prep time

+ 3 hrs chill time serves 6

From Bazaar: Vibrant Vegetarian Recipes by Sabrina Ghayour ($34.99, Mitchell Beazley, 2019)

5K oz dark chocolate (70 percent cocoa solids), broken into small chunks, divided

2 Tbsp unsalted butter

2 heaped tsp best-quality instant coffee or espresso granules

1 scant tsp ground cinnamon

Seeds from 2 fat green cardamom pods*, finely ground in a mortar and pestle

2 Tbsp boiling water

3 eggs, separated

N c superfine sugar, divided

1 heaped tsp vanilla bean paste

K c heavy cream

Freshly ground black pepper

1. Melt 3K ounces of the chocolate in a small saucepan set over low heat. Remove pan from heat and gently stir in butter until mixture has completely melted and is smooth. Set aside to cool.

2. Combine coffee, cinnamon, and ground cardamom seeds in a small bowl with boiling water and stir until coffee granules dissolve.

Let stand to cool.

3. Put egg yolks and half of sugar into a large bowl and whisk together using an electric hand mixer until mixture is pale. Add cooled chocolate mixture, cooled coffee and spice mixture, vanilla bean paste, and a generous grinding of black pepper. In a separate mixing bowl, beat egg whites until stiff peaks form. Set aside.

4. In another bowl, whip cream together with remaining sugar until stiff peaks form, but be careful not to overwork mixture or it will become too thick. (To rescue overwhipped cream, add a little bit more cream and gently fold it in.)

5. Gently fold egg whites into chocolate mixture a heaped spoonful at a time, always folding rather than stirring to keep mousse light. Next, fold in whipped cream gradually in same way.

6. Divide mixture between 6 glass dessert serving dishes or cups, or 8 espresso cups and let chill in the refrigerator for a minimum of 3 hours. Just before serving, finely chop remaining chocolate chunks and scatter over each serving to decorate.

Per serving: 325 Calories, 5 g Protein, 22 g Carbohydrates, 3 g Fiber, 24 g Total fat (14 g sat), 44 mg Sodium, HH Iron, Phosphorus, H Vitamin A, B2 (riboflavin), B12, Magnesium, Zinc

*If you can’t find cardamom pods, use V to N teaspoon of ground cardamom.

Kitchen Note: Chocolate and coffee is a wonderful flavor combination, and a little spice really does take this mousse to the next level. The individual servings can be made a day or two in advance, so this really is the ideal dessert for entertaining.

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9/6/19 11:19 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

many US kids have high cholesterol

Cholesterol levels in American children and teenagers have improved in recent years, but only about half of them are in the ideal range. One fourth of US kids have clinically high levels, according to a new study in the Journal of the American Medical Association.

“High cholesterol in childhood is one of the key risk factors for developing heart disease later in life,” said cardiologist Amanda Marma Perak, MD. She noted that healthier diets and increased exercise are linked to improved cholesterol levels in kids.

Fatty fish, walnuts, and oatmeal are among the foods that have been shown to lower cholesterol. Butter, ice cream, and fatty meats tend to increase it.

SELECTED SOURCES “Cholesterol-lowering foods” by R. Morgan Griffin, www.WebMD.com • “Only half of US kids and teens have ideal cholesterol levels,” Ann & Robert H. Lurie Children’s Hospital of Chicago, 5/21/19

plant foods lower health risks 6 O C T O B E R

Nutrients in tea, citrus fruits, berries, and other plant foods appear to reduce the risk for cancer and heart disease, according to a new study.

Researchers tracked the diet and health of more than 50,000 adults to make their determinations.

Chocolate, red wine, apples, and broccoli are also high in the healthful flavonoids. The study found that about 500 milligrams (mg) of flavonoids per day led to a peak association with the reduced risks. One cup of tea, one apple, one orange, or 3.5 ounces of blueberries or broccoli each supply more than 500 mg.

SELECTED SOURCES “Flavonoid intake is associated with lower mortality in the Danish Diet, Cancer and Health Cohort” by N.P. Bondonno et al., Nature Communications, 8/13/19 • “Flavonoids in plants may help protect against major killers” by Nicholas Bakalar, The New York Times, 8/19/19

2019

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9/9/19 8:04 AM

got organic milk?

Organic milk has long been known to boast a healthier nutritional profile than conventional milk, but recent studies reveal that those benefits go beyond the higher omega-3 fatty acid, antioxidant, and mineral content.

Emory University researchers found that a majority of nonorganic, conventional retail milk tested positive for residues of antibiotics—a few of which are banned from the dairy industry—and controversial pesticides. Half-gallon containers of both organic and conventional milk from nine US regions were tested.

“This study finds that the presence of antibiotics and pesticides in conventional milk is more prevalent and pervasive than previously thought—and that organic milk doesn’t contain any of these contaminants,” said Jessica Shade, PhD, director of science programs for the Organic Center.

SELECTED SOURCES “Production-related contaminants (pesticides, antibiotics and hormones) in organic and conventionally produced milk samples sold in the USA” by J.A. Welsh et al., Public Health Nutrition, 6/26/19 • “What’s in your milk?

Choose organic for the cleanest milk, says new study,” www.Organic-Center.org, 6/26/19

Brit food crowned healthiest

A global survey of packaged foods and drinks determined that the United Kingdom has the healthiest choices, with the US placing a close second. Researchers analyzed more than 400,000 products from twelve countries and territories, ranking them for sugar levels, saturated fat, salt, and calories.

With packaged foods increasingly dominating the world’s food supply, co-author Bruce Neal, PhD, noted concern. “Billions of people are now exposed to very unhealthy foods on a daily basis. The obesity crisis is just the first ripple of a tsunami of dietary ill health that is coming for us.”

Some highlights of the report: n China’s drinks were among the healthiest, but South Africa scored low in that regard. n Canada topped the list for unhealthy salt levels in foods and drinks. n The UK scored best for sugar, with Canada second. n India’s packaged foods had the most calories on average.

SOURCE “British food crowned the healthiest in major global survey,” George Institute for Global Health, 8/20/19

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The Soulfull Project

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9/9/19 9:29 AM

Peet’s Organic Line Coffee and K-Cup Pods Peet’s sources the highest quality beans from farms around the world, and roasts them by hand to bring out the nuances in every cup. From single origin to blends, from bags to pods — there’s a new favorite brew to be found here.

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Udi’s Gluten-Free Bread and Cookies Udi’s believes that food made with joy is a joy to eat. That goes for those adhering to a gluten free diet as well. Udi’s has met the challenge, and they are proud to bring you products that are with all of the taste and quality Udi’s is known for.

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OCTOBER 2019

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9/9/19 9:29 AM

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9/9/19 9:30 AM

Rao’s Products Rao’s sauces are simmered slowly and made in small batches with only the best ingredients, like hand-picked, naturally ripened tomatoes from southern Italy. Rely on Rao’s authentic, nutritious sauces and pasta for irresistibly delicious, family-pleasing meals.

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Pacific Soups & Natural Broth Pacific makes food the way nature intended with simple, carefully sourced ingredients for the best flavor and nutrition. You can be sure every food that bears the Pacific name will be free of GMO’s, sourced locally whenever possible, and that every ingredient has a real purpose.

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OCTOBER 2019

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9/9/19 9:30 AM

BY LISA FABIAN

FAVORITES OF

The Deep South GUMBO, JAMBALAYA, AND MORE!

12  O C T O B E R

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The region of the United States known as the Deep South is commonly considered to include Georgia, Louisiana, Mississippi, South Carolina, and southern Alabama.

The unique and flavorful dishes from this region have their roots in Cajun, Creole, and soul-food cooking. Hot, sweet, and spicy flavors predominate.

For healthier versions of Southern favorites, try the following tasty recipes based on traditional dishes.

Red Beans and Rice Soup

3K hr

prep time

+12 hrs

soak time for beans From For the Love of the South by Amber Wilson ($35, Harper Design, 2018)

K lb dried kidney beans

serves 4

© AMBER WILSON

3 Tbsp olive oil

3 green onions (scallions), white and pale green parts only, finely sliced

1 medium red bell pepper, finely chopped

2. Bring a kettle filled with water to a boil so it’s on hand. You will need it in a few minutes.

1 serrano pepper, seeded and finely chopped

3. In a soup pot, heat oil over medium heat. Once hot, add green onions, bell pepper, serrano pepper, red onion, garlic, oregano, and cayenne. Lightly season with salt and black pepper.

Cook vegetables until tender, about 5 minutes. Toss in kidney beans and chipotle pepper sauce. Add boiling water to cover by 4 inches and season with salt. Cover and bring to a boil.

Reduce to a simmer, partially cover, and simmer until beans are tender and have a creamy texture, 2K to 3 hours. Occasionally stir the pot, making sure nothing is sticking to the bottom and beans are covered by 2 inches of liquid; add more hot water if needed.

1 medium red onion, finely chopped

4 garlic cloves, finely chopped

K tsp dried oregano

K tsp cayenne pepper

Salt and freshly ground black pepper Few dashes of Tabasco chipotle pepper sauce, plus more for serving

1 c steamed rice, for serving

Extra-virgin olive oil, for finishing Parsley leaves, for serving

1. Place beans in a medium bowl and add cold water to cover by a few inches. Let beans soak for 12 hours. Drain beans, rinse, and then drain again. Set beans aside.

4. Use a ladle to remove about 1K cups of the beans and liquid. Transfer to a blender and purée. (Alternatively, just smash beans with back of spoon against pot.) Return puréed beans and simmer, uncovered, for another 15 minutes. Take pot off heat and adjust seasoning.

Serve with about N cup steamed rice per bowl. Drizzle with extra-virgin olive oil, sprinkle with parsley, and serve with more chipotle pepper sauce, if you like.

Per serving: 514 Calories, 18 g Protein, 78 g Carbohydrates, 18 g Fiber, 16 g Total fat (2 g sat), 317 mg Sodium, HHHHH Vitamin B6, C, K, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Iron, Magnesium, HH Vitamin B3 (niacin), Potassium, Zinc, H Vitamin A, B2 (riboflavin), E, Calcium

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continued from page 13

Oregano and Garlic Butter Beans From For the Love of the South by Amber Wilson ($35, Harper Design, 2018)

1 lb fresh or frozen butter beans (lima beans)

K head garlic, cloves separated and peeled

2 Tbsp olive oil

Jumpin’ Jambalaya Recipe courtesy of Heart Healthy Home Cooking African American Style, National Heart, Lung, and Blood Institute, www.nhlbi.nih.gov, 5/18

1 lb boneless, skinless chicken breast

14 oz low-fat turkey kielbasa

Generous pinch of red pepper flakes

Leaves from 1 sprig oregano (or K tsp dried oregano) Red wine vinegar

Nonstick cooking spray 1 medium celery stalk, chopped

1K hr

prep time

2 small onions, chopped

4 cloves garlic, chopped

1. In a medium saucepan, combine butter beans, garlic cloves, oil, red pep-

1 small bunch green onions, chopped

per flakes, and 2 cups cold water.

1 medium green bell pepper, chopped

2. Bring to a boil over medium heat, reduce heat to a simmer, partially cover, and cook over low heat until beans are tender, about 15 minutes. Once beans are tender, take pot off heat. Cover and allow beans to sit in poaching liquid for 10 minutes.

1 (14.5 oz) can diced tomatoes, no salt added

Salt and freshly ground black pepper

serves 9

1K c uncooked brown rice

4 c water

2 cubes low-sodium chicken bouillon

1 bay leaf

3. Squish garlic along with a few beans against side of pot. (The squished beans will make the dish creamy without the addition of cream or butter.)

1K tsp cayenne pepper

4. Add oregano and season to taste with vinegar, salt, and black pepper.

Keep beans covered in warm cooking liquid until ready to serve.

1. Cut chicken and kielbasa into 1-inch chunks.

Per serving: 201 Calories, 8 g Protein, 26 g Carbohydrates, 6 g Fiber, 8 g Total fat (1 g sat), 302 mg Sodium, HHH Vitamin C, HH Vitamin B1 (thiamine), B6, Iron, Phosphorus, H Vitamin B2 (riboflavin), B3 (niacin), E, K, Folate, Magnesium, Potassium

35 min prep time serves 4

3 Tbsp parsley, finely chopped

2. Spray a medium-size pan with nonstick cooking spray.

Brown sausage and chicken over medium heat and remove from pan.

3. Add celery, onions, garlic, green onions, bell pepper, and tomatoes to same pot and cook over medium heat for 10 minutes.

4. Put cooked meat back into pot; add rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper. Bring to a boil. Cover, reduce heat, and let simmer for about 50 minutes or until water has evaporated.

5. Stir in parsley and serve warm.

Per serving (1 cup): 342 Calories, 20 g Protein, 32 g Carbohydrates, 3 g Fiber, 15 g Total fat (5 g sat), 635 mg Sodium, HHHHH Vitamin B3 (niacin), B6, HHHH Vitamin B1 (thiamine), K, Phosphorus, HH Vitamin C, H Vitamin B2 (riboflavin), B12, Iron, Magnesium, Potassium, Zinc

© AMBER WILSON

Fresh oregano has a very high antioxidant content that is much higher than that of most fruits and vegetables, gram per gram. The antioxidant content is concentrated in oregano oil.

14 O C T O B E R

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Fresh Corn Vinaigrette From Recipe Revival by the Editors of Southern Living ($27.95, Oxmoor House, 2016)

1 c fresh corn kernels

M c olive oil

N c fresh lemon juice

1 garlic clove, minced

1. Whisk together all ingredients. Add salt and freshly ground black pepper to taste.

2 Tbsp balsamic vinegar

1 Tbsp Creole mustard

1 tsp chopped fresh thyme

1N hr

Grilled Shrimp Gumbo Salad From Recipe Revival by the Editors of Southern Living ($27.95, Oxmoor House, 2016)

6 (12-inch) wooden skewers

1 lb unpeeled, large raw shrimp

2 Tbsp olive oil, divided

2K tsp Cajun seasoning, divided

1 lb fresh okra

6 (K-inch-thick) sweet onion slices

1 green bell pepper, quartered

2 (16 oz) packages baby heirloom tomatoes, halved

prep time serves 8

10 min prep time

(makes 1K cups) serves 8

Fresh Corn Vinaigrette (recipe follows)

1. Soak wooden skewers in water 30 minutes.

2. Preheat grill to 350° to 400° (medium-high).

Peel shrimp; devein if desired. Drizzle shrimp with 1 tablespoon of the oil, and sprinkle with K teaspoon of the Cajun seasoning. Thread shrimp onto skewers.

3. Drizzle okra, onion, and bell pepper with remaining 1 tablespoon of oil. Sprinkle with remaining 2 teaspoons of Cajun seasoning.

4. Grill okra, covered with grill lid, 4 minutes on each side or until tender. Grill onion slices and bell pepper, covered with grill lid, 6 minutes on each side or until tender. Grill shrimp, covered with grill lid, 2 minutes on each side or just until shrimp turn pink.

5. Cut okra in half lengthwise. Coarsely chop bell pepper. Toss together okra, bell pepper, and onion in a large bowl.

6. Remove shrimp from skewers, and toss with okra mixture, tomatoes, and Fresh Corn Vinaigrette.

Per serving: 297 Calories, 11 g Protein, 15 g Carbohydrates, 4 g Fiber, 23 g Total fat (3 g sat), 356 mg Sodium, HHHHH Vitamin C, HHH Vitamin E, K, Phosphorus, HH Vitamin B6, B12, H Vitamin A, B1 (thiamine), B3 (niacin), Calcium, Folate, Magnesium, Potassium, Zinc

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Sixty South Antarctic Salmon When it comes to offering you fresh seafood, we pride ourselves on seeking out the most environmentally aware partners. It was through this due diligence that we teamed with Sixty South, an extremely responsible salmon producer with a captivating background story.

They are also among an elite group of producers that are 100 percent certified by the Aquaculture Stewardship Council (ASC), the preeminent judge of superior farming practices. However, to fully understand Sixty South’s level of quality, it’s perhaps most important to learn about the farmers who cultivate these incredible fish.

Leaving their families behind, they board ships headed southward, riding up to 12 hours toward a landscape that’s as isolated as it is beautiful.

They arrive in Tierra del Fuego’s Alberto de Agostini National Park, situated at the very tip of Cape Horn’s Antarctic region, some 900 miles south of the closest city. Towering mountains drop directly into the extremely deep, blue water.

Sparkling fjords wind tightly between jagged cliffs. It’s a breathtaking backdrop that matches the original vision that led to the creation of Sixty South. From day one, their mantra and mentality has been to “Think Like Explorers,“ testing all boundaries to see what new breakthroughs they might discover.

These are the southernmost salmon farms in the world.

Sixty’s South’s farmers aren’t just drawn here by a job. These are the southernmost salmon farms in 16

the world, so going home at the end of the work day isn’t even an option. Instead, they will spend 10 to 15-day rotations in this remote outpost. There are 17 floating farms in the island area. The remoteness prevents them from frequently bringing in food, so trained chefs manage all the arrangements, right down to baking fresh bread from scratch each day.

This affords the team the chance to have communal meals, bonding over discussions of their detailed work and their personal lives. Farming in such a remote and inhospitable place calls for a very particular type of person, someone who is driven by their unique challenge in life – someone who’s ready to take all the necessary steps, not just do what’s convenient.

The result: some of the best salmon you’ll ever eat!

Look for Sixty South salmon in our Seafood Department and taste the difference for yourself.

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9/9/19 9:32 AM

Wasabi Pea Crusted Salmon with Orange Broccoli This easy 30-minute meal is bursting with flavor and good-for-you superfoods!

serves

4

INGREDIENTS: N cup wasabi peas N cup sesame seeds (a mix of black and white looks beautiful) 2 teaspoons fresh lime zest 1K tablespoons avocado oil (divided) 4 4-ounce filets Responsibly Sourced Skin-On Wild Salmon 1 tablespoon avocado oil

TO PREPARE: Heat oven to 425F. Coarsely grind wasabi peas briefly in a food processor. Mix wasabi peas with sesame seeds, lime zest and 1 tablespoon avocado oil.

Generously oil a rimmed baking sheet with remaining oil.

Arrange salmon filets, skin side down, on baking sheet. Mound the ground wasabi pea and sesame seed mixture on top, and roast for 10 minutes or until opaque in center.

2 teaspoons garlic, slivered O p ound broccoli, washed, trimmed and cut into florets 1 tablespoon fresh orange zest 4 tablespoons freshly squeezed orange juice N teaspoon sea salt

While salmon is roasting, heat avocado oil in a sauté pan over medium heat. Add garlic and sauté for 30 seconds. Raise the heat to medium-high and add broccoli, orange zest, orange juice and sea salt. Cover pan and let steam on medium-high for 3–5 minutes until broccoli is bright green.

Serve salmon with broccoli on the side and enjoy!

Optional: Serve with Chosen Foods Avocado Wasabi Mayonnaise or Harissa Mayonnaise on the side.

Coffee Maple Pudding INGREDIENTS: 1K cups organic coffee (ground or whole bean), brewed and cooled 1O cups filtered water O cup L&B Organic Chia Seeds 1 teaspoon pure vanilla extract L cup L&B Pure Maple Syrup

Creamy coffee pudding rich with chia seeds for a delicious dessert.

serves

6

TO PREPARE: If using whole bean coffee, grind into fine grounds.

Brew coffee in a stovetop or electric coffee maker or French press then set aside to cool.

In glass bowl, combine cooled coffee, chia seeds, vanilla, maple syrup and half & half; stir until well combined. Chill in refrigerator for 4–6 hours. Remove from refrigerator

O cup organic half & half 1 cup organic whipping cream 3 tablespoons L&B Pure Maple Syrup 6 whole coffee beans, optional V teaspoon chia seeds

and stir again, then divide between 6 small custard cups and chill overnight, uncovered.

Whip cream and 3 tablespoons maple syrup until mixture becomes stiff. Pipe or spoon on top of pudding. Garnish with coffee bean and a sprinkling of chia seeds.

Tip: Start recipe in the early morning to allow enough chilling time.

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9/9/19 9:32 AM

[ healthy family ]

BY DAVE CLARKE

breast cancer awareness prevention is the best medicine

Genetics plays a role in who gets breast cancer and who escapes it, but research shows we can be proactive and significantly mitigate the risk through diet and exercise.

Researchers from the Department of Internal Medicine at the University of Kansas Medical Center studied the effects of flaxseed consumption on slowing or stopping the progression of breast cancer cells. The scientists looked at flaxseed lignans, specifically the compound secoisolariciresinol diglucoside (SDG). Not only did SDG stop the spread of the cancer cells, but it also seemed to reverse or repair the biomarkers that prompted the disease to begin with.

How much flaxseed? Less than 50 grams (5 tablespoons) per day, according to Katherine Zeratsky, a registered dietitian with the Mayo Clinic. Ground flaxseed is digested more easily than whole seeds. You might add a tablespoon to your breakfast cereal (hot or cold) or yogurt, or you might put a teaspoonful in your mustard or mayonnaise next time you’re making a sandwich. Bake some into your favorite muffin or cookie recipe to amp up the healthy in your treats!

Taking epigallocatechin gallate (EGCG), a polyphenol found in green tea, is another way to keep cancer at bay. A 2017 study determined that EGCG “can prevent and inhibit breast tumorigenesis . . . and is cytotoxic toward breast cancer cells.” In other words, EGCG stops breast cancer cells from forming in the first place and, if it does come across some, it’s going to work to kill them.

SELECTED SOURCES “Effects of flaxseed lignan secoisolariciresinol diglucoside on preneoplastic biomarkers of cancer progression . . . ” by D.M. Delman et al., Nutr Cancer, 5/26/15 • “Epigallocatechin gallate inhibits the growth of MDA-MB-231 breast cancer cells . . . ” by O. Hong et al., Oncol Lett, 7/14/17 • “Nutrition and healthy eating” by Katherine Zeratsky, www.

MayoClinic.com, 12/13/15 • “The role of docosahexaenoic acid (DHA) in the control of obesity and metabolic derangements in breast cancer” by A. Molfino et al., Int J Sci, 4/16

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2019

9/5/19 3:33 PM

Baking is Better c Bob’s

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SM_1019_317_BRM.indd 1

9/6/19 12:29 PM

[ quick tips ]

BY KELLI ANN WILSON

to at

anxiety

avoid

foods for

at to eat, w h h w

Worried? Nervous? Stressed? You’re not alone. Anxiety disorders are the most common mental illness in the US, affecting 18 percent of the adult population.

Despite being highly treatable, more than a third of those affected receive no treatment.

Even children are not immune; nearly a quarter of American teens deal with anxiety regularly. Untreated anxiety disorders in children have been linked to poor school performance, social isolation, and substance abuse.

Given the gravity of these statistics, it may be helpful to know that simple diet and lifestyle changes can make a difference in the prevalence and severity of anxiety symptoms.

Seek Balance While adjusting your diet can’t cure anxiety, it can have a noticeable impact on your mood.

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Start the day right. Load up on protein in the morning to give you energy and keep blood sugar stable.

Complex carbohydrates like wholegrain cereals are also a good choice.

Avoid additives. Some people are sensitive to food additives such as MSG. These can impact mood and increase anxiety and irritability.

Limit caffeine and alcohol.

The body’s physical reactions to caffeine and alcohol can affect your mood and make it difficult to get enough sleep.

Stay hydrated. Even mild dehydration can affect your mood, so make sure you’re drinking water throughout the day.

Eat right. Well-balanced meals that incorporate fresh fruit and

vegetables are important for mental health, as are foods rich in omega-3 essential fatty acids. Top choices include berries, dark chocolate, leafy greens, salmon, and yogurt.

Go Green Green tea may help banish anxiety.

Research suggests that L-theanine, an amino acid in green tea, may decrease the stress hormone cortisol and increase mood-boosting neurotransmitters like dopamine and serotonin.

SELECTED SOURCES “Facts & statistics,” Anxiety and Depression Association of America, www.ADAA.org • “Find out how food and anxiety are linked” by Craig N. Sawchuk, www.MayoClinic.org, 5/24/17 • “Nutritional strategies to ease anxiety” by Uma Naidoo, www.Health.Harvard.edu, 8/19/19

2019

9/6/19 11:17 AM

Vitamin D is key Did you know? Vitamin D is the only vitamin that’s also a hormone. After vitamin D enters the body via food or sunlight it is converted to its active form, a hormone that supports neurotransmitter function and mood.

Unfortunately, vitamin D deficiencies and insufficiencies are common, affecting an estimated 1 billion people worldwide. Some populations are particularly vulnerable to deficiency including adolescents, the elderly, and those with chronic diseases—the same groups that are at a higher risk for depression.

Supplementation can help. One study found that vitamin D supplementation may improve the symptoms of generalized anxiety disorder (GAD). Patients with GAD who received standard of care plus 50,000 IU of vitamin D once a week for three months experienced significant improvements in the severity of GAD symptoms compared with those receiving only standard of care.

Foods rich in vitamin D include beef liver, cheese, egg yolks, fatty fish, and foods fortified with vitamin D including cereals, dairy products, orange juice, and soy milk. ● SELECTED SOURCES “Psychological consequences of vitamin D deficiency” by James M. Greenblatt, www.PsychologyToday.com • “Top foods for calcium and vitamin D,” www.WebMD.com, 3/9/18 • “Vitamin D supplementation ameliorates severity of generalized anxiety disorder (GAD)” by A. Eid et al., Metab Brain Dis, 9/2/19

Eat Well, Feel Well

In addition to eating a balanced diet, there are certain foods that help ease anxiety.

FOOD

BENEFIT

Almonds

Rich in vitamin E, which may help prevent anxiety.

Blueberries

Contain flavonoids and other antioxidants that may improve brain health.

Chamomile

Can reduce the symptoms of generalized anxiety disorder and depression.

Citrus fruit, as well as bell peppers

Keep inflammation in check and prevent the cell damage that can lead to anxiety.

Curcumin, derived from the spice turmeric

Appears to reduce inflammatory markers associated with anxiety and increases antioxidant levels, which tend to be lower in those with anxiety disorders.

Dairy and eggs

Great sources of protein, as well as amino acids that support dopamine and serotonin production necessary for good mental health.

Dark green, leafy vegetables like spinach and Swiss chard

Great sources of anxiety-reducing magnesium.

Fatty fish, especially salmon

Excellent source of omega 3s, which have been shown to reduce anxiety and ease depression.

Fermented foods like kefir, pickles, sauerkraut, and yogurt

May reduce the symptoms of social anxiety.

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9/6/19 11:18 AM

BY JACOB TEITELBAUM, MD

cold and flu prevention easy ways to stave off seasonal maladies The common cold is a highly contagious, viral infectious disease of the upper respiratory system, primarily caused by picornaviruses (including rhinoviruses) or coronaviruses. The flu is caused by the influenza virus.

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2019

9/9/19 12:28 PM

Vitamin D to the Rescue Common cold symptoms are sore throat, runny nose, nasal congestion, sneezing, and coughing; colds are sometimes accompanied by pink eye, muscle aches, fatigue, headaches, muscle weakness, and loss of appetite. Fever, widespread achiness, and extreme exhaustion are more usual with influenza.

Sore throats may be viral or bacterial. If you have a white coating on the back of your throat, with sore throat being the overwhelming symptom, and you have swollen neck glands, it is more likely to be strep or infectious mononucleosis and a trip to the doctor may be worthwhile.

With upper respiratory infections, you may be contagious before you even have symptoms, and are usually moving past the infectious stage after you are past the worst of the symptoms.

Start with Self-Care Get your rest. Pushing through a flu or cold can trigger Chronic Fatigue Syndrome. Resting also

makes you less likely to lose friends by spreading your infection to them.

Stay hydrated. Drink lots of fluids, particularly water.

Stock Up on Supplements Take 1,000 to 3,000 milligrams (mg) of vitamin C every few hours while awake, then lower the dose if and when you get loose stools.

For stuffy nose or nasal congestion, try eucalyptus oil. This wonderful penetrating vapor does not have the tendency to irritate like menthol. Eucalyptus smells great, and has been used for centuries to clear stuffy airways, shrink nasal swelling, and reduce secretion of mucus quickly and without causing sedation.

Another helpful tool to fight sore throats and colds in general (especially in kids) is echinacea herbal mixes. Look for a blend of echinacea along with other immune boosters, such as elderberry.

Additional Therapies Suck on a zinc lozenge containing 10 to 20 milligrams (mg) of zinc four to five times a day. This is especially helpful for sore throats.

Dark chocolate is an effective (and tasty) cough suppressant.

For sore throats or nasal congestion, use salt water gargles and nasal rinses. ●

Low levels of vitamin D are associated with cold and flu. Be sure you’re getting enough of this vitamin to help reduce your risk of respiratory infections. Consider supplementation or look for fortified foods, such as dairy products, orange juice, and cereals. Sardines, salmon, and other oily fish provide significant levels of vitamin D. Most adults need at least 600 IU of vitamin D per day. If you’re 70 or older, aim for 800 IU. —TASTE FOR LIFE STAFF SELECTED SOURCES “A bit more vitamin D might help prevent colds and flu” by Allison Aubrey, www.NPR.org, 2/16/17 • “Vitamin D supplementation to prevent acute respiratory tract infections . . .” by A.R. Martineau et al., BMJ, 2017

Propolis Power!

Bees mix beeswax with substances they gather from tree buds and other botanical sources to create propolis, which acts as a glue that helps seal and protect their beehives. Propolis extract contains many healthful compounds and is an effective antiviral. Research shows that nasal sprays containing propolis may help people recover from colds more quickly. Lip balms containing propolis have been found to resolve cold sores more quickly than acyclovir cream.

—TASTE FOR LIFE STAFF SELECTED SOURCES “Antimicrobial activity of propolis special extract GH 2002 against multidrug-resistant clinical Iiolates” by A. Astani et al., Pharmazie, 8/13 • “Comparative study with a lip balm containing 0.5% propolis special extract GH 2002 versus 5% aciclovir cream in patients with herpes labialis . . .” by P. Arenberger et al., Curr Ther Res Clin Exp, 10/14/17 • “Propolis nasal spray effectively improves recovery from . . . common cold symptoms in children: a pilot study” by J. Marti et al., J Biol Regul Homeost Agents, 10-12/17

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9/9/19 12:29 PM

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SALE GOOD THROUGH OCTOBER 31, 2019

9/9/19 9:33 AM

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OCTOBER 2019

25

9/9/19 9:33 AM

[ let’s get cooking ]

BY EVA MILOTTE

stir-fries

A cooking technique known fast and full of flavor throughout the world, stir-frying can be a fast and inexpensive way to prepare dinner. Stir-frying is also the healthiest method of high-heat cooking, as it retains nutrients for optimal taste.

A stir-fry’s success lies in preparation and timing. Since stirfries call for a high heat source and a quick cooking time, everything must be added to the pan at a moment’s notice.

If the ingredients aren’t prepared, measured, and immediately available, the end result can be a failure.

The first thing to consider when making a stir-fry is the type of cooking vessel. While a skillet works well, most professional chefs and home cooks prefer a wok. A stainless steel version is a common choice. Most chefs opt for carbon steel woks, but these require care or they’ll rust.

Whichever type you choose, steer clear of nonstick varieties as their coatings can scratch and degrade over time.

Be prepped For an authentic stir-fry, prep all of the ingredients beforehand. The fresher they are, the better the stir-fry will be. Be sure everything is chopped, diced, and measured according to the recipe’s instructions. Place prepped ingredients as close to the stove as possible, so they’ll be easy to reach.

After prepping, heat a wok until it’s very hot. It’s ready when you see a small amount of smoke rising off the wok’s surface. Quickly add a small amount of oil; it will instantly heat up. Take care not to add too much oil, or the stir-fry will be greasy and the vegetables won’t taste fresh. Use an odorless and flavorless oil that can withstand high heat.

Consider peanut, coconut, or canola oil.

With a long-handled spoon or metal spatula, distribute

the oil evenly over the wok’s heated surface. Add ingredients in the order the recipe instructs. To stir-fry, toss items over the surface of the wok with the spoon or spatula.

Keep them moving so they won’t burn. This is particularly important when stir-frying fresh garlic and ginger.

If you are stir-frying a protein (chicken, seafood, pork, etc.), be sure to let each side sit for a few seconds in the wok before tossing it so it can develop a sear. Keep all ingredients moving from the center of the wok to the sides of the wok.

If you want a sauce for the stir-fry, whisk some cornstarch and cold water or cold broth in a small bowl. Ensure that the water or broth is cold, or the sauce may thicken before being added. Remove the wok from the heat, and add the cornstarch mixture. The reason the wok is taken off heat is to prevent the sauce from getting lumpy. Return the wok to the heat, and continue stir-frying until the sauce has thickened.

Consider adding pops of freshness to stir-fries. Garnish with fresh herbs (cilantro, parsley, basil). Add a squeeze of lemon, orange, or lime juice. Nuts can be added as well; they provide a delightful crunch and healthy fats. Serve the finished dish over rice, noodles, lentils, or quinoa, or on its own.

Remember: Stir-fries need not be limited to Asian flavors alone. The following recipe features some favorite Mexican food ingredients for a dish that’s fresh and tasty. ●

SELECTED SOURCES Complete Chinese Cookbook by Ken Hom ($35, Firefly Books, 2011) • Stir Crazy by Ching-He Huang ($24.95, Kyle Books, 2017)

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2019

9/3/19 3:50 PM

Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic From the TasteforLife test kitchen

1 lb large shrimp

N c low-sodium chicken broth

K tsp cornstarch

K tsp chili powder

25 min prep time serves 4

gluten-free goodness

Salt and freshly ground black pepper

2 Tbsp vegetable oil, divided

3 cloves garlic, minced

2 tomatoes, cut into K-inch wedges

2 avocados, cut into K-inch wedges

K c cilantro, chopped

1 lime, sliced into 4 wedges

1. Peel and devein shrimp. Pat shrimp dry with paper towels. Set shrimp aside.

2. In a small bowl, combine broth, cornstarch, chili powder, and salt and pepper to taste.

Set aside.

3. Heat a wok or a large skillet over high heat.

Reduce heat slightly. Add 1 tablespoon of the oil and swirl to coat. Add shrimp and garlic.

Stir-fry shrimp until they begin to turn pink.

Transfer shrimp and garlic to a plate and set aside.

4. Add remaining tablespoon of oil to wok or skillet. Add tomato wedges and stir-fry for 1 minute. Return shrimp and garlic to wok or skillet. Stir in broth mixture and gently add avocado wedges. Stir-fry mixture, tossing gently, until shrimp are cooked through. Divide mixture between 4 plates.

5. Garnish with cilantro. Serve with lime wedges.

Kitchen Note: Be sure to pat the shrimp dry with paper towels before cooking; otherwise any extra moisture may braise the shrimp instead of stir-frying them. If desired, serve over brown rice.

Per serving: 328 Calories, 19 g Protein, 15 g Carbohydrates, 8 g Fiber, 23 g Total fat (3 g sat), 742 mg Sodium, HHHHH Vitamin B12, Phosphorus, HHHH Vitamin B6, HHH Vitamin E, HH Vitamin B3 (niacin), C, K, Folate, H Vitamin A, B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, Zinc

The avocado is a fruit, botanically a large berry containing a single large seed.

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9/9/19 12:30 PM

[ special diets ]

BY CLAIRE SYKES

how to succeed on the keto diet watch out for pitfalls

The keto diet’s ability to achieve rapid weight loss makes it popular. It can help with digestion, too, but some people find it worsens digestive issues. Let’s explore why, and see if anything can be done to prevent it.

Keto Basics The diet’s whole-food meals of roughly 75 percent of calories from fats, 20 percent from protein, and 5 percent from carbohydrates mainly rely on fuel from steadier-burning fats versus the rollercoaster ride from sugar. That’s good news for weight loss.

Restricting carbs forces the body to use ketones for energy.

The liver makes these chemical compounds as it breaks down fat with the help of bile, sending any excess bile to the gallbladder for storage.

“Lowering carbs in general also reduces the fermentable ones that bad gut bacteria feast on. This can reduce and prevent gas and bloating,” says Michael Smith, ND, BHSC, of Planet Naturopath, in Victoria, British Columbia, Canada.

“Keto can be a great diet for some. But to make the most of it, your fat diges28 O C T O B E R

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tion has to be optimal,” explains Ann Louise Gittleman, PhD, CNS, New York Times bestselling author of Radical Metabolism. “If you have congested bile from blocked ducts, too little bile, fatty liver disease or other digestive issues, or your gallbladder has been surgically removed, then you can’t digest all the fats the keto diet requires you to eat.”

What Can Go Wrong The keto diet can fail when its carb restrictions make you overdo it on fatty meats and dairy products, and you don’t eat enough healthy proteins, green leafy veggies, and other nutrient-rich plants.

“Too much animal fat and too little fiber cause diarrhea,” Dr. Smith says. This is also true with too much MCT [medium-chain triglycerides] oil, which is found in coconut oil. On the flip side, too much cheese and too little water cause constipation.

Following the diet causes

an initial loss of water weight.

“But the flushing causes toxins to concentrate, giving you the ‘keto flu,’ with symptoms from digestive upset and skin rashes to headaches and body aches,” says Dr. Gittleman. Good thing it lasts only a few days.

How to Succeed Drink plenty of water. Since you’ll urinate more, you’ll lose electrolytes, so increase those with bone broth.

Keep only keto-diet ingredients in your home, plan all meals, study restaurant menus before you go out, don’t go to parties hungry, and track everything you eat. And forget cheat days. Not everyone can obey such a strict diet, but millions wouldn’t try unless they felt it was worth the potentially positive results. If you’re one of them, see your healthcare practitioner before starting.

SELECTED SOURCES Personal communication: Ann Louise Gittleman, Michael Smith, 7/19

2019

9/5/19 8:44 AM

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic From the TasteforLife test kitchen

2 Tbsp coconut oil

2 cloves garlic, minced

1 red bell pepper, seeded and sliced into strips

K tsp paprika

1 c diced, canned tomatoes

30 min prep time serves 2

Salt and freshly ground black pepper to taste

2 eggs

2 Tbsp chopped fresh basil

1. Preheat oven to 400°.

2. Heat oil in an oven-safe pan set over medium heat. Add garlic and sauté for 2 minutes. Add bell pepper and paprika.

Sauté for 5 minutes.

3. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.

4. Make a small hollow in one side of tomato mixture using a spoon. Crack one egg into hollow. Make a second hollow in other side of pan using spoon. Crack second egg into this hollow. (Alternately, you can bake eggs and tomato sauce in their own individual-sized baking dishes.)

5. Transfer baking dish to oven. Bake for 10 to 12 minutes, until whites are cooked but yolks are still runny. Garnish with basil and serve immediately.

Per serving: 217 Calories, 7 g Protein, 8 g Carbohydrates, 2 g Fiber, 18 g Total fat (13 g sat), 437 mg Sodium, HHHHH Vitamin C, HH Vitamin A, B2 (riboflavin), B6, H Vitamin B12, E, Folate, Phosphorus

Enjoy this keto-friendly breakfast recipe!

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9/5/19 8:45 AM

[ celebrations ]

BY KELLI ANN WILSON

healthy Halloween!

Here’s a scary fact: Americans buy more than half a billion pounds of candy for Halloween each year— that’s nearly two pounds of candy per person.

All that candy adds up to 3,500-5,000 extra calories, mainly from fat and sugar. Yikes! Read on for ways to have a healthier holiday.

Party Time!

Everyone loves Halloween parties, but what about all that junk food?

Here are some tips for making your party fun and healthy.

• Smaller is better. Keep consumption under control by offering “fun size” candies. Serve cupcakes, small cookies, and bite-sized brownies.

Serve guests individually instead of laying out treats buffet-style.

• Make your own. Pre-packaged snacks can be loaded with calories, fat, and sugar. Home-cooked versions are just as tasty, and often better for you. Healthy choices include apple chips, granola, popcorn, mini muffins, and toasted pumpkin seeds.

• Don’t go crazy. Halloween is just one day out of the year, so its impact on nutrition is pretty minimal. Offer healthy options first, but don’t banish sweet treats entirely.

Help kids learn to enjoy treats in moderation.

Pumpkin power!

For a healthy Halloween snack, Displays of pumpkins conjure up visit tasteforlife.com/pumpkin-seed-mix visions of glowing jack o’ lanterns and . . . smoothies? That’s right!

Pumpkins are good for much more than autumn décor and pumpkin pie.

Pumpkin is a great source of vitamin A and potassium, and offers three grams of fiber per ½-cup serving (cooked). Halloween is a great time to boost nutrition and flavor by adding puréed pumpkin to crowd-pleasing savory dishes like chili and mac and cheese. Pumpkin can also enhance breakfast favorites like oatmeal, pancakes, and smoothies. ● SELECTED SOURCES “4 fall foods for your family” by Jessica Cording, 8/1/17; “Tips for a healthy Halloween party,” Academy of Nutrition and Dietetics, 10/29/18, www.EatRight.org • “The downside of Halloween candy,” American Institute for Cancer Research, www.AICR.org, 10/28/18

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2019

9/9/19 8:13 AM

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OCTOBER 2019

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9/9/19 9:34 AM

Nordic Naturals Vitamins Those you love most deserve the best. Nordic Naturals helps your family achieve active, healthy lives by addressing everyday nutritional gaps that can occur in even the best of diets.

PROVEN PURE u OUTRAGEOUSLY FRESH u SUSTAINABLY SOURCED u BACKED BY SCIENCE

25% OFF Save 25%

2 – 8 oz. & 30 – 180 ct.

ALL VARIETIES

15% OFF Save up to $16.30 SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2019

LundsandByerlys.com/nourish

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