Lunds & Byerly's Oct 2020

guide to

minnesota apples page 16

What do you need in a multi?

Bone health

COMPLIMENTARY

OCTOBER 2020

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Edition of Taste for Life

®

Get your pasta on!

9/8/20 10:13 AM

[ nutrition plus ] Vitamin

vitamin D What is it?

Vitamin D is the catch-all term for a collection of nutrients, the most common of which are vitamins D2 (ergocalciferol) and D3 (cholecalciferol). Although the body metabolizes both D2 and D3 into calcifediol, most studies show that D3 is more effective at raising blood levels of this compound. Vitamin D3 has been shown to help treat or prevent many health conditions and diseases including certain cancers, diabetes, immune system disorders, and Preliminary osteoarthritis. research suggests that supplementation How do you get it? with vitamin D may Vitamin D3 is produced naturally by the reduce the risk of body when exposed to sunlight, but many developing heart people receive insufficient sun exposure disease. for a variety of reasons including living in areas with high pollution or tall buildings that block sunlight, spending a lot of time indoors, and using sunscreen. Vitamin D3 is also available from some food sources derived from animals including butter, egg yolks, fatty fish and fish oil, and liver.

How much do you need?

If sunlight and food sources do not provide sufficient amounts of D3, supplementation is necessary. A minimum daily intake of 400 International Units (IU) of D3 is needed to avoid serious health problems, but many experts feel this dose is too low to mitigate disease risk. Instead, some physicians and researchers suggest 1,000 to 2,000 IU of vitamin D3 daily for most adults. ● SELECTED SOURCES “3 surprising benefits of vitamin D,” 11/13/17; “Vitamin D2 vs. D3: What’s the difference?” by Atli Arnarson, 3/4/18, www.Healthline.com • “Vitamin D & heart disease,” www.ClevelandClinic.org • “Vitamin D and the heart” by Erin Michos, Johns Hopkins Medicine, www.HopkinsMedicine.org

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9/9/20 10:58 AM

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© LOSE WEIGHT BY EATING BY AUDREY JOHNS

[ october contents ]

26 healthy living

recipes you’ll love

6 health front

5 market gourmet

Yoga eases heart symptoms • Foods that lower cholesterol • More

18 quick tips Multivitamins can fill nutrition gaps.

20 healthy strategies Tips for managing stress.

Cherry Tomato and Gruyère Cheese Mini Tarts.

12 fermented food Boost gut health with these tasty recipes!

26 let’s get cooking Pasta is a global food that is versatile and affordable.

22 breast cancer prevention Discover ways to reduce your risk.

28 in focus What to eat for strong bones.

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

Featured Nourish Recipes Found on page 17

• APPLE BUTTER

• CREAMY QUINOA PORRIDGE

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce

Cereals

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Staff Pick!

Special Offer!

Delicious and extremely versatile, chef-crafted sauces that impress any guest. These have become a staple in our home. We love them paired with steak, chicken, mixed into various bases to create salad dressings and dips. Kid tested, parent approved.

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Judy Gagne (x128)

WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Right now is the best time to eat apples — and you’re sure to find the season’s best every day in our produce department.

Apples are packed full with nutrients that can help regulate blood sugar and help with cardiovascular and digestive health. With thousands of apple varieties grown all over the world, you may be wondering how to pick the perfect apple? Start with our Apple Guide on page 16. When shopping, look for firm fruits with rich coloring.

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CLIENT SERVICES DIRECTOR – RETAIL

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An Apple A Day

GF Fig Bars

800-677-8847 customerservice@tasteforlife.com

CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

Help save our spirit animal! Barbara’s is a longtime supporter of the National Audubon Society’s Project Puffin, which protects puffins and other rare and endangered seabirds worldwide.

Learn more at projectpuffin.org.

Oatmeal Crumbles

ART DIRECTOR CUSTOM GRAPHICS MANAGER

PROJECT PUFFIN

NATURE’S BAKERY

ASSISTANT EDITOR

Kelli Ann Wilson Michelle Knapp

Barbara’s Puffin Cereals Celebrating 50 years as Barbara’s brand! Since 1971, Barbara’s has been following one simple goal — create wholesome food that tastes delicious.

We go back to the basics and use wholesome ingredients that you can feel confident your family will love.

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

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); ©2020 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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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

2020

9/8/20 10:15 AM

[ market gourmet ] Recipe

35 min

prep time + pastry thaw time makes 12 mini-tarts

Cherry Tomato and Gruyère Cheese Mini Tarts From the Taste for Life test kitchen

1 ( 17.3 oz) package frozen puff pastry sheets

1 Tbsp Dijon mustard

1 tsp dried thyme

8 oz Gruyère cheese, grated

Salt and fresh ground black pepper

16 oz cherry tomatoes

1. Thaw puff pastry according to package instructions.

2. Preheat oven to 400°.

3. Cut each of the two sheets of pastry into 6 (4-inch) circles. Place each circle into one of 12 (4-inch) mini tart pans. (If you don’t have mini tart pans, place dough circles on parchmentlined baking sheets.) Prick each circle with a fork several times.

4. Lightly brush a small amount of mustard over top of each circle. Top each circle with equal amounts of thyme and cheese. Season with salt and pepper to taste. Arrange approximately 3 tomatoes over each circle.

5. Bake until tarts are crispy and golden, approximately 15 to 18 minutes.

Per serving (1 tart): 105 Calories, 7 g Protein, 5 g Carbohydrates, 1 g Fiber, 6 g Total fat (4 g sat), 195 mg Sodium, HH Calcium, H Vitamin B12, Phosphorus

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[ health front ]

NEWS THAT’S GOOD FOR YOU

see the light

Good heart health appears to lower the risk for certain eye diseases, especially diabetic retinopathy. Most eye diseases show few symptoms in the early stages.

“Earlier studies have observed associations between eye diseases and individual lifestyle factors such as smoking, obesity, or hypertension,” said Duke Appiah, PhD, who led a new study published in the American Journal of Medicine. He said that measures of ideal cardiovascular health “do not work alone and may interact additively to result in diseases.”

The American Heart Association offers seven key factors for maintaining cardiovascular health: not smoking, regular physical activity, healthy diet, maintaining normal weight, and controlling cholesterol, blood pressure, and blood glucose levels.

SELECTED SOURCES “The association of ideal cardiovascular health and ocular diseases among US adults,” by N. De La Cruz et al., American Journal of Medicine, 8/19/20 • “A healthy lifestyle for cardiovascular health also promotes good eye health,” www.Eurekalert.org, 8/20/20

avocado boosts exercise recovery

Healthy female adults recovered more quickly from moderate exercise if they ate avocado an hour before the workout. They were evaluated before, during, and after a treadmill run.

Heart rate, blood pressure, and skin conductance (sweating and cooling) were judged to be better in those who ate avocado compared to a control group who did not.

SOURCE “Avocado (Persea americana) pulp improves cardiovascular and autonomic recovery following submaximal running ...”

by F.H. Sousa et al., Scientific Reports, 7/1/20

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yoga eases heart symptoms Yoga can relieve symptoms of a common and debilitating heart condition, according to new research.

About 25 percent of middle-aged American adults will develop atrial fibrillation, which can lead to stroke and reduced quality of life. Symptoms include palpitations, irregular or racing pulse, fatigue, shortness of breath, and chest pain.

More than 500 patients did no yoga for 12 weeks, then took part in 30-minute yoga sessions every other day for 16 weeks. They were encouraged to practice the yoga postures and breathing exercises at home as well. During the yoga period, participants showed gains in energy levels, mood, and ability to do daily activities and to socialize. Heart rate and blood pressure also improved.

“Our study suggests that yoga has wide-ranging physical and mental health benefits for patients with atrial fibrillation and could be added on top of usual therapies,” said study author Naresh Sen, MD. SOURCE “Yoga linked with improved symptoms in heart patients,” European Society of Cardiology, 8/24/20

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cholesterol 101

Replacing calories from meat, cheese, and other high-fat dairy products such as butter, half-and-half, and ice cream with foods rich in fiber and healthy fats can go a long way toward lowering cholesterol.

Most whole grains, vegetables, and fruits provide fiber, while most nuts and seeds (and the oils made from them) offer healthy fats.

Editors of the Harvard Heart Letter recently identified these eleven foods as excellent choices for reducing cholesterol and preventing heart disease: oatmeal, white beans, avocado, eggplant, carrots, almonds, kiwi fruit, berries, cauliflower, soy, and salmon.

SOURCE “11 foods that can help lower your cholesterol,” Harvard Heart Letter, 8/20

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Purely Elizabeth Pancake Mixes, Granolas & Granola Bars Purely Elizabeth makes classic, well-loved foods with nutrient-rich ingredients that nourish and energize your body.

Each recipe is made with superfoods like quinoa, chia, millet, hemp and coconut oil to create foods with intention.

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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

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SO Delicious

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9/8/20 10:23 AM

How ‘Bout These Apples?

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Nature’s Path & EnviroKidz Products Nature’s Path & EnviroKidz brings you crunchy, delicious cereals and granolas you’ll gladly get up for and granola bars you can take along anywhere. Celebrating 35 years of loving the earth and the people on it, all of their products are USDA Certified organic and Non-GMO Project Verified.

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BY EVA MILOTTE

fermented food Before the age of refrigeration, humans fermented food to safely preserve perishable items. We still enjoy fermented food today, not only for its unique taste but also to boost intestinal health.

15 min

feed your gut!

Fermented foods like fresh sauerkraut, kimchi, and yogurt are full of beneficial probiotics that help healthy bacteria in the gut thrive. With the following recipes, you’ll discover how to make your own healthy, fermented food.

Sauerkraut From Happy Vegan Comfort Food by Karoline Jönsson ($22.50, Pavilion, 2020)

prep time + 2 weeks ferment time makes approximately

2N pounds

2N lb white or red cabbage

1 apple (optional)

1 Tbsp non-iodized salt

You will need a glass jar with a clip top and rubber seal that holds approximately 2K pints or 1K quarts

1. Wash your hands and thoroughly clean a large bowl and the glass jar. Finely shred cabbage, but save one cabbage leaf. Grate apple, if using. Place cabbage and apple in bowl, add salt, and knead cabbage for 15 minutes or until it’s oozing with liquid.

2. Pack cabbage tightly into jar and pour over liquid from bowl. Place cabbage leaf on top to keep cabbage submerged in liquid.

If there is space left in jar, you can take a freezer bag and place it in jar, pour water into bag until it reaches top of jar, and then tie bag with a knot. (If you use a bag you won’t need a cabbage leaf.)

3. Clip lid onto jar, making sure plastic bag (if you’re using one) doesn’t protrude. Leave jar to stand at room temperature, out of direct sunlight, for 2 weeks. Then transfer to fridge.

Per serving (serves 8): 51 Calories, 2 g Protein, 13 g Carbohydrates, 3 g Fiber, 0 g Total fat (0 g sat), 350 mg Sodium, HHHHH Vitamin C, HHHH Vitamin K, HH Vitamin B6

Kitchen Note: A jar of sauerkraut in the fridge is a wonderful standby. Add it to salads, or eat it in a breakfast sandwich together with a thick layer of hummus.

Sauerkraut is a fantastic salad. The cabbage retains all its nutritional value and becomes even more nutritious when it’s fermented. It will keep for several months in the fridge.

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Paycheck Kimchi From The Dirty, Lazy Keto Dirt Cheap Cookbook by Stephanie Laska and William Laska ($19.99, Adams Media, 2020)

2 lb Napa cabbage

N c salt

1. Chop cabbage into varying bite-sized pieces. Place in a large mixing bowl and top with salt and enough water to cover. Mix thoroughly to coat with salt and let stand for at least 1 hour. This step kills bacteria on the cabbage. Place in a colander to drain. Thoroughly rinse salt off by placing in sink and running water through cabbage while tossing with your hands.

1 Tbsp minced garlic

K Tbsp finely shredded fresh ginger

K tsp 0g net carbs sweetener (such as stevia)

3. Add green onion, carrots, radishes, and drained cabbage to spice sauce and stir until cabbage is coated completely.

2. In a large mixing bowl, combine garlic, ginger, sweetener, water, chili paste, and Worcestershire sauce.

O c water

4. Add resulting kimchi to large canning jars. Pack kimchi in tightly and fill almost to top. Make sure all

1 Tbsp ground fresh chili paste

kimchi is covered in sauce. Screw on lid tightly.

1 Tbsp Worcestershire sauce

N c chopped green onion

L c finely chopped carrots

K c finely chopped radishes

5. Keep at room temperature at least 3 days before refrigerating. It is ready to eat after 24 hours.

Kitchen Note: During the first few days, unscrew the jar daily to release pressure. Paycheck Kimchi gets better with age. If fermented properly, it lasts for months in the fridge. For variety, shred the carrots and radishes instead of chopping them. Use a cheese grater and aim for the largest holes.

Watch out for your fingers!

Per serving: 31 Calories, 3 g Protein, 6 g Carbohydrates, 2 g Fiber, 0 g Total fat (0 g sat), 136 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin A, HH Vitamin B6, Folate, H Vitamin B2 (riboflavin), Calcium, Potassium

25K hours prep time serves 6

Š JAMES STEFIUK

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continued from page 13

Yogurt Bowl with Brûléed Bananas and Mint From Naturally, Delicious Desserts by Danny Seo ($28, Gibbs Smith, 2020)

K tsp raw coconut oil

1 banana, peeled and cut into K-inch slices

K tsp maple crystals or another granulated sweetener

1 c plain yogurt

Few mint leaves

1. Add coconut oil to a medium skillet over medium-low heat.

Add bananas and sweetener, toss to combine, and cook until bananas begin to soften and brown in places, about 5–7 minutes.

10 min prep time makes 1 bowl

2. Place yogurt in a serving bowl; top with bananas and mint.

Per serving: 280 Calories, 10 g Protein,40 g Carbohydrates, 3 g Fiber, 11 g Total fat (7 g sat), 116 mg Sodium, HHH Vitamin B2 (riboflavin), B6, B12, Calcium, Phosphorus, H Vitamin C, Folate, Magnesium, Potassium, Zinc

© ARMANDO RAFAEL

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9/2/20 8:30 AM

Civilake Tizaki (Coconut Tzatziki) From The Primal Gourmet Cookbook by Ronny Joseph Lvovski ($30, Houghton Mifflin Harcourt, 2020)

FOR THE COCONUT FAUXGURT

1 (13.5 oz) can full-fat canned coconut milk, refrigerated overnight

2 probiotic capsules (not pills or tablets)

FOR THE CIVILAKE TIZAKI

1 Persian cucumber, peeled, seeded, and finely chopped (about 2 Tbsp)

Grated zest and juice of K lemon

1 Tbsp finely chopped fresh parsley or dill

1 garlic clove, finely chopped

K tsp dried oregano

1 tsp dried mint

1 tsp dried basil

Salt and freshly ground black pepper

1. Make the Coconut Fauxgurt: Without shaking the can, carefully open coconut milk and spoon 1 cup of the solidified white cream into a mason jar. (Save any remaining coconut cream and the coconut water left in can for another use.) Add contents of probiotic capsules to jar and stir together with a nonreactive spoon (such as one made from plastic or wood). Cover jar with cheesecloth and let stand at room temperature for 48 hours, until slightly thickened. Transfer fauxgurt to refrigerator until ready to use. (It will keep in the refrigerator for up to 5 days.)

2. Make the Civilake Tizaki: In a medium bowl, combine 1 cup of the coconut fauxgurt, the cucumber, lemon zest, lemon juice, parsley, garlic, oregano, mint, and basil. Mix until well combined. Taste and adjust salt, pepper, and lemon juice as needed. Cover and refrigerate for at least 1 hour before serving to allow flavors to come together. Store any leftovers in the refrigerator for up to 5 days.

Kitchen Note: Tzatziki is a garlicky, lemony, and herbaceous Greek yogurt-based condiment. It’s amazing with roast chicken and grilled meats and veggies. In this recipe, traditional dairy-based yogurt is replaced with thickened coconut cream and the contents of two probiotic capsules. To make the fauxgurt extra thick, place an unshaken can of coconut milk in the refrigerator overnight so that the cream solidifies and rises to the top. For a thinner version, feel free to use the entire contents of a can of full-fat coconut milk.

Per serving (serves 6): 136 Calories, 2 g Protein, 4 g Carbohydrates, 1 g Fiber, 14 g Total fat (2 g sat), 204 mg Sodium, H Iron, Magnesium, Phosphorus

25 min

prep time + 48 hour ferment time makes about

1N cups

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Apple butter is the spicier, super concentrated cousin of applesauce.

TO PREPARE:

5 lbs organic apples, peeled, cored, seeded and chopped K cup organic apple cider N cup apple cider vinegar cup organic brown sugar, O packed 2 Tbsps organic honey 2 tsps ground cinnamon V tsp ground clove N tsp kosher salt 2 Tbsps lemon juice to finish

In a medium heavy-bottomed pot, combine the apples, apple cider, apple cider vinegar, brown sugar, honey, cinnamon and clove and cook on low heat until apples are very soft, about 45 minutes.

Remove the apple mixture from the heat and using a stand blender or an immersion blender, purée it until it’s smooth.

Transfer the mixture back to pot if you are using a stand blender and cook it over medium-low heat until it turns a dark amber color and the texture is smooth, about 1 hour.

Season the apple butter with salt, stir in the lemon juice and remove it from the heat.

Allow the apple butter to cool and transfer it to the jar.

Apple butter will keep for up to 6 weeks refrigerated

amount:

1

quart jar

Tip: Between the sugars, apple cider vinegar and lemon, apple butter has a much longer shelf life than applesauce.

You can keep it in the fridge for up to six weeks. Apple butter is such a great way to use up apples, you may want to make an extra quart or two and give some away to friends and family — it makes a delightful hostess gift.

Creamy Quinoa Porridge A healthy breakfast for a fresh start!

INGREDIENTS:

K cup Organic Quinoa 2 cups water 1K cups apple with skin, chopped N cup Organic Raisins

N tsp Organic Ground Cinnamon 1 tsp vanilla extract K cup Organic Whole Milk 1K Tbsps flaxseed, ground

amount:

3

TO PREPARE:

servings

Rinse quinoa under cold running water using a fine mesh strainer for about 30 seconds.

Combine quinoa, chopped apple, raisins, vanilla, and cinnamon with water in a pot and bring to a boil. Reduce the heat to low, cover and simmer for 20 minutes.

Stir in whole milk and remove from heat.

Spoon into serving bowls and top with flaxseed (K tablespoon per serving) Optional Toppings: Raw chopped walnuts, bee pollen O C T O B E R 2 0 2 0 17

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REMEMBER TO GET ART FROM LUNDS

Apple Butter

INGREDIENTS:

[ quick tips ]

BY JANE EKLUND

mighty multis multivitamins help you get everything you need When it comes to getting enough nutrients, the best bet is eating a balanced diet. But if you’re among the one-thirdplus of Americans who take multivitamin or multivitamin/ mineral supplements to fill in any gaps or address specific health concerns, how do you know what to buy when you’re faced with so many options?

The experts have a couple of recommendations: Find a multi that’s tailored to your age and gender, and find one that supplies 100 percent of the daily requirements for most of the ingredients. Your healthcare practitioner can help you find a good match.

Multis for adults Check the label of a multi you’re considering for these basics, then consider add-ins according to gender and age.

The Basics • Vitamins A, C, D, and E

• Vitamin B6

For men, add

• Folic acid (B9, folate)

• Omega 3s

• Vitamin B12 • Vitamin B5 (pantothenic acid) • Biotin • Potassium • Iodine • Selenium • Boron • Zinc • Magnesium • Manganese • Molybdenum • Beta carotene

• Vitamin B1 (thiamin)

For women, add

• Vitamin B2 (riboflavin)

• Calcium (be sure to pair with D)

• Vitamin B3 (niacin)

• Iron

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For seniors, add • Calcium • Omega 3s • Probiotics For seniors with eye-health concerns, add • Separate AREDS supplement SELECTED SOURCES “5 signs you’ve chosen the right multivitamin,” University of Texas Southwestern Medical Center, https://UTSWmed. org • “7 essential vitamins you need after age 40” by Sarah DiGiulio, www.Prevention.com, 10/21/15 • “The best multivitamins for kids” by Ana Sanchez, www.ChicagoTribune.com, 10/10/19 • “The best multivitamins for women at every age” by Jennifer Huizen, www.MedicalNewsToday, 9/3/18 • “Multivitamin/mineral supplements fact sheet,” National Institutes of Health, https:// ods.od.nih.gov • “Pregnancy and prenatal vitamins,” www.WebMD.com, 10/21/18

2020

9/2/20 8:25 AM

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[ healthy strategies ]

managing stress

BY JANE EKLUND

you’ve got this!

Stressed? Anxious? Join the club! Some 70 percent of adults in the United States report feelings of stress and anxiety every day.

For many of us with busy or complicated lives, stress is unavoidable. But over the long term, stress can lead to health problems. Chronic stress suppresses the body’s immune, digestive, sleep, and reproductive systems, which can lead to irregular functioning. Stress also makes it hard to focus and can affect our moods and our relationships. Happily, there are many ways to keep stress at bay.

Choose stress-busting foods

SELECTED SOURCES “5 things you should know about stress,” National Institute of Mental Health, www.nimh. nih.gov • “10 ways to relieve stress & more,” Cleveland Clinic, https:// my.clevelandclinic.org • “Get active for mental wellbeing,” National Health Service UK, www.nhs.uk • “Manage stress,” US Department of Health and Human Services, https://healthfinder.gov, 8/20/19 • “Nutrition and stress,” https:// campushealth.unc.edu • “Relaxation techniques to reduce stress” by Jeannette Moninger, www.WebMD.com • “Six relaxation techniques to reduce stress,” Harvard Health Publishing, www.health.harvard.edu

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While it’s tempting (and human!) to grab fast food or reach for fatty or sugary comfort food, it’s important to eat well to combat the negative effects of stress on the body. Some tips for eating to beat stress: • Don’t skip meals. Eating regularly keeps blood glucose levels steady, which keeps brains functioning at their best.

• Include healthy fats. Deficiencies of omega 3s—those fats found in fish oil, flaxseeds, and walnuts—can lead to anxiety and depression.

• Up the fruit and veggie intake. The vitamins and minerals found in fruits and vegetables, especially leafy greens, can offset harmful molecules the body produces when under stress.

• Increase fiber. Add to the fiber intake from vegetables by eating oats, beans, nuts, and other fiber-

rich foods—they can help lower perceived stress.

• Have healthy snacks at the ready.

Keep high protein and high fiber foods handy. Try almonds, carrots with hummus, or yogurt with fresh fruit.

• Certain supplements, such as lemon balm and magnesium, may promote relaxation. Green tea supplements may increase serotonin levels. Some people have found CBD to be useful for anxiety.

Get moving Making time for regular exercise is one of the best things we can do to reduce stress. Aerobic exercise releases endorphins, the brain’s feel-good chemicals. Exercise also reduces stress hormones like cortisol.

• Schedule regular exercise—30 minutes a day is good for a mood boost. For really stressful moments, take a quick walk around the block or up and down the staircase, or do head and shoulder stretches.

• Physical fitness and mental well-being have been linked in research studies, as exercise has been shown to help prevent anxiety, cause positive chemical changes in the brain, and improve self-esteem, self-control, and the ability to take on new challenges.

2020

9/1/20 11:30 AM

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4/2/20 9:44 AM

breast cancer

BY TASTE FOR LIFE STAFF

prevention foods & supplements to reduce your risk

About one in eight American women will develop breast cancer at some point during their lifetime. Although heredity plays a role in whether a woman gets breast cancer, lifestyle is a contributing factor as well. Eating a healthy diet is an important step to take in the fight against this disease.

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9/9/20 11:01 AM

Strong evidence indicates that consuming a diet rich in a variety of fruit, vegetables, whole grains, and beans can help lower the risk for many cancers. Research also shows that those who consume a lot of olive oil have lower odds of developing breast cancer.

The Mediterranean diet focuses on fish, legumes, fresh fruits and vegetables, whole grains, small amounts of red meat, and extra virgin olive oil.

Processed foods and refined sugars are limited in this diet.

There’s active and ongoing research on the foods that can help fight cancer. Consider including more of the following in your diet: • Apples • Blueberries • Broccoli and other cruciferous vegetables • Cranberries • Dark green, leafy vegetables • Garlic • Legumes (beans, peas, and lentils) • Onions • Tomatoes • Walnuts • Whole grains Some supplements may also be supportive: Melatonin, a hormone produced by the pineal gland in the brain to regulate sleep cycles, also inhibits breast cancer cell growth. If you’re chronically sleep deprived or work a night shift, you may be at higher risk for developing breast cancer. Supplementing with melatonin to get the sleep you need may support your immune system.

Low levels of vitamin D have been shown to increase breast cancer risk. Research indicates a link between low levels and the progression

and metastasis of breast cancer. In addition to supplements, vitamin D is found in fortified food items and naturally in egg yolks, salmon, tuna, and beef liver.

Your body produces it after sun exposure.

DHA and EPA, two omega-3 essential fatty acids found in oily fish (albacore tuna, salmon, sardines), fight against chronic inflammation and protect against breast cancer and breast cancer recurrence.

Flaxseed provides a plant-based omega-3 called alphalinolenic acid (ALA). Animal and clinical trials show that consuming several daily tablespoons of flaxseed can protect against breast cancer.

Iodine deficiency has been linked to breast cancer.

Cultures that consume a lot of iodine in their diet tend to have lower rates of breast cancer. Sea veggies such as nori are great sources of iodine.

Epigallocatechin gallate, also known as EGCG, is a polyphenol found in green tea. Research has shown it to be protective against the development and growth of breast cancer cells. ● SELECTED SOURCES “AICR’s foods that fight cancer,” American Institute for Cancer Research, www.aicr.org, 2016 • “Association of vitamin D level with . . . breast cancer” by S. Thanasitthichai et al., Asian Pacific Journal of Cancer Prevention, 2015 • “Can I lower my risk of breast cancer?” American Cancer Society, www.Cancer.org • “The effect of flaxseed in breast cancer . . .” by A. Calado et al., Frontiers in Nutrition, 2/7/18 • “Epigallocatechin gallate inhibits the growth of MDA-MG-231 breast cancer cells . . .” by O. Hong et al., Oncology Letters, 7/14/17 • “Mediterranean diet for cancer prevention” by Michelle Qaqundah, Natural Medicine Journal • “Melatonin decreases estrogen receptor binding to estrogen response elements sites on the OCT4 gene in human breast cancer stem cells” by J. Lopes et al., Genes and Cancer, 8/16 • “Melatonin, an inhibitory agent in breast cancer” by E. Nooshinfar et al., Breast Cancer, 1/17 • “Olive oil intake is inversely related to cancer prevalence” by T. Psaltopoulou et al., Lipids in Health and Disease, 7/30/11 • “The role of docosahexaenoic acid (DHA) in the control of obesity and metabolic derangements in breast cancer” by A. Molfino et al., International Journal of Molecular Sciences, 4/16 • “Vitamin D enhances omega-3 polyunsaturated fatty acidsinduced apoptosis in breast cancer cells” by J. Yang et al., Cell Biology International, 8/17

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[ let’s get cooking ]

BY LISA FABIAN

for the love of pasta a favorite food

People adore pasta, and rightfully so! Convenient, affordable, and quick to make, dried pasta can be transformed into many dishes.

Almost every country has a form of pasta its people enjoy.

Pasta comes in many shapes and sizes. Smaller ones like orzo work best in soups. Larger varieties like penne or rigatoni are best served with chunky sauces that feature meat, seafood, or vegetables. In broths, angel hair or spaghetti is a good choice. However, there are no hard and fast rules when it comes to pasta shapes. Eat the shape you enjoy, even if it’s not the one a recipe calls for.

When buying pasta, look for brands made from durum wheat or whole wheat. Whole-wheat pasta is hearty and satisfying with a nutty flavor. Pasta made from durum wheat is less likely to overcook and has an appealing texture and color.

No matter which type you favor, one pound of pasta serves about four people as a main course or up to six people as a side dish or appetizer. Store pasta in an airtight container in a cool, dry spot. It keeps almost indefinitely.

When it comes to cooking pasta, one of the biggest mistakes home cooks make is to not use enough water in the pot. About a gallon of water per pound of pasta is an ideal amount. While this may seem like a lot, it prevents the pasta pieces from sticking to each other.

Another way to prevent

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pasta from sticking is to generously salt the cooking water with a few tablespoons of salt. It doesn’t matter if you add it before the water boils or after. Salting is an important step to properly prepared pasta, and it also adds flavor. Never add oil to the cooking water. It prevents sauce from sticking to the cooked pasta.

Always read the package instructions listing cook times, but know that these can vary.

It’s better to judge when pasta is done by tasting it. This prevents undercooking or overcooking the pasta. As soon as the pasta starts to soften in the boiling water, remove a piece from the pot and taste it. The pasta will be done when it retains a little bite and is no longer chalky.

Be prepared to immediately drain the pasta at this point, as it will continue to cook even after being drained. Pasta cooked to this degree is known as al dente, which means “to the teeth.” Pasta cooked al dente should be tender, never mushy.

A room-temperature, direct-fromthe-cupboard bowl is no friend to cooked pasta. Since pasta cools down quickly, be sure to have a heated bowl ready to serve it in.

Either warm a heatproof bowl

under hot water; set a bowl under the colander so the draining water heats it; or place an ovenproof serving bowl in a warm oven.

When it comes to saucing pasta, scoop out about one cup of the cooking water before draining the pasta. Set this water aside. Use it, one tablespoon at a time, to thin out a too-thick sauce. If you don’t want to use any cooking water, try vegetable broth or plain water for thinning out sauces.

As for the type of sauce to toss with pasta, tomato is the most popular. Buy your favorite brand, or make your own from canned or fresh tomatoes. Pasta can also be combined with vegetables or cooked beans that have been sautéed with onions and/or garlic in butter or oil.

If you wish to add greens to pasta, add them to the cooking water during the last few minutes of cooking time. If the stems of the greens are thick, separate them from the leaves and just add the leaves. Pesto, cheese, mushrooms, olives, clams, and nuts are other popular pasta additions.

Always toss sauce into hot pasta quickly, so it sticks better. Garnish right before serving and enjoy! ● SOURCE How to Cook Everything by Mark Bittman ($37, Houghton Mifflin Harcourt, 2019)

2020

9/8/20 4:05 PM

55 min prep time serves 8

Butternut Squash Mac and Cheese From Lose Weight by Eating: Easy Dinners

by Audrey Johns ($25.99, William Morrow Cookbooks, 2020)

1 (16 oz) box penne pasta

2 c 1-inch butternut squash cubes

2 c unsweetened almond milk (or whatever unsweetened milk you have on hand)

K c low-sodium vegetable broth

K c shredded sharp Cheddar cheese

Kosher salt and freshly ground black pepper

1. Preheat oven to 400°.

2. Bring a large pot of water to a boil.

Add penne and cook until al dente according to package directions.

Drain and set aside.

3. Meanwhile, in a large saucepan, combine squash, almond milk, and broth. Cook over medium-high heat for 10 to 15 minutes, until squash is soft.

4. Remove from heat and use an immersion blender to blend squash until smooth. (Alternatively, cool for 15 minutes, and then use a traditional blender to blend squash until smooth. Be sure to vent top to avoid a hot explosion. Return to saucepan.)

5. Mix drained pasta and cheese into

© LOSE WEIGHT BY EATING BY AUDREY JOHNS

squash purée. Season with salt and pepper to taste.

6. Transfer pasta to a 9x13-inch baking dish or a large cast-iron skillet. Bake for 20 minutes, until hot and bubbling. Scoop into bowls and serve.

Kitchen Note: If your kids are picky eaters, don’t tell them there are vegetables in this recipe . . . just serve it with a smile. If anyone prefers sweet potato, swap out the squash.

Per serving: 255 Calories, 11 g Protein, 48 g Carbohydrates, 1 g Fiber, 4 g Total fat (2 g sat), 249 mg Sodium, HHH Phosphorus, HH Vitamin A, B1 (thiamine), B3 (niacin), Calcium, Magnesium, H Vitamin B2 (riboflavin), B6, E, Folate, Iron, Zinc

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8/26/20 4:42 PM

[ in focus ]

BY EVA MILOTTE

bone health nutrients to keep you strong

Calcium has long been known as one of the top nutrients for bone health. While it’s important to include this mineral in your diet, it’s equally important to make sure the calcium stays in your bones.

One thing you can do to ensure calcium stays in your bones is to limit salt intake. Salted foods increase calcium loss through the kidneys. By limiting sodium intake to 1 to 2 grams per day (2 grams equal 2,000 milligrams [mg]), the body’s ability to hold on to calcium improves. Avoid salty snacks, canned goods, and prepared foods with added sodium. Limit salt use when cooking.

Aside from calcium, other nutrients are valuable for bone health. Vitamin D is one to consider. Some food manufacturers add both calcium and vitamin D to juices, cereals, nondairy milks, and breads.

Certain types of fish are good sources of vitamin D, including salmon, tuna, and sardines. Anchovies contain calcium, magnesium, and phosphorus. These three minerals all contribute to the growth and maintenance of strong bones.

Vegetables such as cabbage, broccoli, kale, bok choy, mustard and turnip greens, and other leafy greens contain not only calcium, but other nutrients that help the body easily absorb and use this important mineral.

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These foods also offer folate and vitamin K—two nutrients that help build strong bones. Spinach is the exception when it comes to leafy greens. While this vegetable offers high calcium content, it’s not as easily absorbed by the body.

Plant-based sources of protein such as tofu and legumes offer good amounts of calcium, as well as magnesium—an important nutrient necessary to build bones along with calcium. In fact, a plate of baked beans contains approximately 100 mg of calcium. Be aware that beans also contain phytates, which interfere with the body’s absorption of calcium. Reduce phytate levels by soaking legumes for several hours in water. Drain the soaking water and cook in fresh water.

For a healthy snack, select fruits that offer calcium content. Figs are a good choice. Ten medium dried figs contain 136 mg. Two-thirds of a cup of raisins offers 54 mg, and one navel orange contains 60 mg. ● SELECTED SOURCES “Calcium and strong bones,” Physicians Committee for Responsible Medicine, www.pcrm.org, 2020 • “Nutrition: Food and your bones—osteoporosis nutrition guidelines,” www.

NationalOsteoporosisFoundation.org, 2020

2020

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