Lunds&Byerlys Nov 18

THANKSGIVING RECIPES for Every Appetite

Beat Type 2 Diabetes Relax During the Holidays

COMPLIMENTARY

NOVEMBER 2018

SM_1118_317_01.indd 1

Edition of Taste for Life

®

Mastering Portions

10/4/18 4:43 PM

[ nutrition plus ] Fiber

fiber What is it?

Fiber comes in two main forms: Soluble and insoluble. Soluble fiber dissolves in water and slows down the rate at which sugars and fats are absorbed into your bloodstream—giving you a steady supply of energy. Insoluble fiber does not dissolve in water and helps food pass through your digestive system, making it an ideal remedy for constipation. You can find both types of fiber in fruits, vegetables, legumes, nuts, and grains.

If the fiber occurs naturally in a food source, it is considered dietary fiber. If the fiber is synthetically added to a food product to boost fiber content, it is considered functional fiber. Functional fibers is either made or extracted from a plant. Dietary fiber, because it occurs naturally, is generally considered better. Aim for a variety of fibers and fiber sources.

Good Sources of Fiber FOOD

SERVING SIZE

TOTAL FIBER

Spit peas, cooked

1 cup

16.3

Lentils, cooked

1 cup

15.6

Black beans, cooked

1 cup

15

Artichoke, cooked

1 cup

10.3

Green peas, cooked

1 cup

8.8

Raspberries

1 cup

8

Spaghetti, wholewheat, cooked

1 cup

6.3

Barley, pearled, cooked

1 cup

6

Pear, with skin

1 whole, medium

5.5

Oat bran muffin

1 medium

5.2

How much do you need?

Broccoli, cooked

1 cup

5.2

Men ages 50 and younger should aim for 38 grams of daily fiber for optimal health. Women ages 50 and younger need 25 grams. It’s a little less per day if you’re older.

Apple, with skin

1 whole, medium

4.4

Benefits of Fiber Several studies show that a higher intake of cereal fiber and whole grains protects against metabolic syndrome, a cluster of factors— including overweight, high blood pressure, high triglycerides, low HDL (good) cholesterol, and high insulin levels—that increase the chances of developing heart disease and Type 2 diabetes.

Other studies link high-fiber diets with a reduced risk of digestive diseases, including certain types of irritable bowel syndrome. Eating dietary fiber, particularly insoluble fiber, is linked to a 40 percent lower risk of diverticular disease. Fiber also helps you feel full longer, so you eat less.

IN GRAMS (G)

SELECTED SOURCES “Assessing beans as a source of intrinsic fiber on satiety in men and women with metabolic syndrome” by E.J. Reverri et al., Appetite, 11/1/17 • “High-fiber foods,” www.MayoClinic.org, 10/8/15 • “Soluble and insoluble dietary fibre intake and risk factors for metabolic syndrome and cardiovascular disease in middle-aged adults . . .” by F.B. Moreno et al., Nutr Hosp, 12/1/14 • “Types of fiber and their health benefits,” www.WebMD.com, 6/1/18

2 N O V E M B E R

SM_1118_324_02.indd 2

2018

10/9/18 10:58 AM

[ contents ]

november 5 market gourmet Cranberry-Orange Sauce.

6 health front Soy for osteoporosis • Portfolio diet boosts heart health • Colorful produce for cancer prevention • More

12 Thanksgiving feast Turkey and all the trimmings.

18 quick tips How to keep portion sizes under control.

20 health strategies Natural ways to reduce holiday stress.

22 let’s get cooking Introduction to healthy oils.

26 fight diabetes

7 23 featured recipe ROASTED AUTUMN VEGETABLES

Take control of your blood sugar levels.

28 natural wellness Ease the symptoms of cold & flu.

26

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

N O V E M B E R 2 0 1 8 3

SM_1118_324_03.indd 3

10/4/18 3:28 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

CranRaspberry Holiday Syllabub A refreshing, easy dessert—perfect after a rich meal.

INGREDIENTS: 1 tsp freshly grated orange zest 3 Tbsp pure unsweetened cranberry juice 3 Tbsp dry red wine (use Knudsen Just Cranberry Juice for non-alcoholic) N cup + 2 Tbsp organic honey 3 cups + 6 each fresh raspberries (divided) 2 cups Organic Valley heavy whipping cream

10 min prep time serves 6

TO PREPARE: 1. Place the orange zest, cranberry juice, red wine and N cup honey in a

small sauce pan and bring to a boil. Immediately turn the heat off, add the raspberries and toss in liquid gently. Transfer to a mixing bowl and place in the freezer for 10 minutes. Remove from freezer.

2. Whip the cream and 2 tablespoons of honey to very soft peaks in a separate bowl. Fold half the cream into the berry mixture to get a bright pink cream.

Now gently fold in the remaining cream to give a ripple effect. Divide between six glasses and garnish with extra raspberries.

3. Serve immediately or chill in fridge and serve the same day.

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

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); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

*Optional: Serve with McTavish Shortbread Cookies found in our bakery.

4

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

NOVEMBER 2018

SM_1118_317_04.indd 4

10/9/18 11:57 AM

[ market gourmet ] Fall fruit

Cranberry-Orange Sauce From the TasteforLife test kitchen

1 (12 oz) bag fresh cranberries

Juice and zest from 1 large orange

L c water

K c honey

25 min prep time

+2 hrs chill time serves 6

1. Place cranberries, orange juice, water, and honey in a large saucepan set over high heat.

2. Bring mixture to a boil. Reduce heat to medium and simmer for 15 to 20 minutes, or until cranberries have popped and sauce has thickened.

3. Remove sauce from heat and stir in orange zest. Transfer sauce to a heatproof container and chill in the refrigerator for 2 hours.

Per serving: 94 Calories, 25 g Carbohydrates, 3 g Fiber, 2 mg Sodium, HH Vitamin C

Kitchen Note: This cranberry sauce is delightfully tart with a refreshing orange flavor. For a sweeter sauce, add an additional tablespoon or two of honey.

N O V E M B E R 2 0 1 8  5

SM_1118_324_05.indd 5

9/25/18 9:31 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

pregnant? think fish

Pregnant women may enhance their child’s eyesight and brain function by adding fatty fish to their diet. About three portions a week of such fish—which include salmon, sardines, and other coldwater species—led to positive changes.

“The results of our study suggest that frequent fish consumption by pregnant women is of benefit for their unborn child’s development,” said researcher Kirsi Laitinen, PhD. She said the gains may be attributable to the omega-3 fatty acids in the fish “but also due to other nutrients like vitamin D and E, which are also important for development.”

SELECTED SOURCES “Fish-rich diets may boost babies’ brain development,” www.Eurekalert. org, 9/20/18 • “Perinatal nutrition impacts on the functional development of the visual tract in infants,”

by J. Normia et al., Pediatr Res, 9/18

cancer protection

Broccoli, carrots, and other colorful fruits and vegetables appear to help protect against breast cancer. Data from nearly 200,000 women determined that those who ate 5.5 servings a day had an 11 percent lower risk of breast cancer compared to those who ate 2.5 servings or fewer.

A serving is defined as a cup of raw leafy greens, a half cup of raw or cooked vegetables, or a half cup of fruit.

Cruciferous vegetables (which include broccoli, cauliflower, and Brussels sprouts) and yellow and orange vegetables were most strongly linked to prevention.

“While a diet with lots of fruits and vegetables is associated with many other health benefits, our results may provide further impetus for women to increase their intake of fruits and vegetables,” said lead author Heather Eliassen, ScD. SOURCE “High fruit and vegetable consumption may reduce risk of breast cancer,” Harvard T.H. Chan School of Public Health, 7/19/18

6 N O V E M B E R

2018

SM_1118_324_06_07_08.indd 6

10/4/18 3:14 PM

soy may counter osteoporosis

Menopause often brings with it a weakening of the bones, known as osteoporosis. A new study found that soy protein might counter the effects. It may also have a positive impact for women who have not yet reached menopause.

“All women might see improved bone strength by adding some soy-based foods, such as tofu and soy milk, to their diet,” said researcher Pamela Hinton, PhD. SOURCE “Soy diets might increase women’s bone strength,” University of Missouri-Columbia, 8/7/28

these foods boost bone

Eating a Mediterranean-style diet has been shown to reduce bone loss in adults with osteoporosis. Patients who switched to the diet—rich in fruit, vegetables, nuts, unrefined grains, olive oil, and fish—for 12 months saw “a marked difference” in bone density compared to those who did not.

SOURCE “How a Mediterranean diet could reduce osteoporosis,” University of East Anglia, 7/11/18

heart help

New research on the portfolio diet adds to its potential benefits for heart health.

The 2,000-calorie-per-day, plant-based eating plan relies heavily on nuts; plant protein such as soy, beans, and peas; and soluble fiber from sources like oats, eggplants, and apples. It was previously shown to lower cholesterol levels. A new study adds reductions of blood pressure, triglycerides, and inflammation to the positive effects.

Researchers looked at seven trials that included more than 400 patients and found that changes in specific risk factors varied from about a 2 percent reduction for blood pressure to a 32 percent reduction in inflammation.

“When you look at individual traits alone, data on these and other risk factors can appear random,” said David Jenkins, MD, who developed the portfolio diet in the early 2000s. “But when you pool the results of several trials, the risk reductions become clear and together they provide a really strong case for the cardiovascular benefits of the dietary portfolio.”

SOURCE “Portfolio diet lowers many risk factors for heart disease,” University of Toronto, 7/27/18

N O V E M B E R 2 0 1 8 7

SM_1118_324_06_07_08.indd 7

10/4/18 9:03 AM

Celestial Seasoning Teas

2 /$6.00

Save $1.18 on 2 / 10 – 20 ct.

SELECT VARIETIES

Theo

Chocolate Bars

2 /$7.00

Save 98¢ on 2 3 oz.

SELECT VARIETIES

$3.99

Save 50¢ / 20 ct.

SELECT VARIETIES

Nutiva

Coconut Flour

The Ojai Cook

Save $1.30 / 16 oz.

$3.99

$4.99

Coconut Oil Refined

$10.99

Lemonaise

Save 80¢ 12 oz.

SELECT VARIETIES

Save $1.90 / 23 oz.

Dandies

Wasa

2 /$7.00

2 /$5.00

Marshmallows Save 98¢ on 2 10 oz.

SELECT VARIETIES

Saffron Road

Chickpea Snacks & Lentil C ­ rackers

2 /$6.00

Save up to $3.58 on 2 4.5 – 6 oz.

SELECT VARIETIES

8

NOVEMBER 2018

SM_1118_317_08_09.indd 8

Crispbreads

Save $1.38 on 2 4.4 – 8.8 oz.

SELECT VARIETIES

Fig Foods Soups

2 /$6.00

Save $2.98 on 2 14.5 oz.

SELECT VARIETIES

SALE GOOD THROUGH NOVEMBER 30, 2018

10/3/18 2:03 PM

City Girl Coffee City Girl Coffee is not just a cute company with cool colors and a chic look. It is a sustainable and responsible coffee company working to bring awareness and equality to the women of the coffee industry. City Girl sources as much of its coffee as possible from small, women owned or managed farms and co-operatives, and gives a portion of every sale back to the organizations that support the success of women in their country of origin. Headquartered and freshly roasted right in Duluth!

$10.99

Save $2.00 12 oz.

SELECT VARIETIES

Santa Cruz Apple Sauce, Fruit Spreads and Peanut Butter At Santa Cruz Organic, “organic” is not just a buzzword but a commitment to environmentally sound growing methods for families, farmers and our planet.

Apple Sauce & Fruit Spreads

2 /$7.00

Save $2.98 on 2 9.5 – 23 oz.

SELECT VARIETIES

Peanut Butter

$4.99

Save $2.00 16 oz.

SELECT VARIETIES

SALE GOOD THROUGH NOVEMBER 30, 2018

SM_1118_317_08_09.indd 9

NOVEMBER 2018

9

10/3/18 2:15 PM

Way Better Snacks

Humm

Kombucha­

Thin & Crispy Chips

3 /$8.00

2 /$6.00

Save $3.37 on 3 14 oz.

SELECT VARIETIES

Save $3.98 on 2 11 oz.

SELECT VARIETIES

Alter Eco

Voss

$5.99

2 /$3.00

Sparkling Water

Truffles

Save $1.58 on 2 12.7 oz.

SELECT VARIETIES

Save $2.00 4.2 oz.

SELECT VARIETIES

Glutino

2 /$7.00

Save $1.78 on 2 7 oz.

SELECT VARIETIES

$3.49

La Famiglia DelGrosso Pasta Sauce

buy one get one free

Save $7.79 on 2 26 oz.

SELECT VARIETIES NOVEMBER 2018

SM_1118_317_10_11.indd 10

Indian Entrées

Table Crackers

2 /$7.00

10

Tandoor Chef

Save $1.98 on 2 / 10 oz.

SELECT VARIETIES Save 50¢ / 11 oz.

Samosa

$3.99

Save 56¢ / 10 oz.

Chicken Tikka Masala

Epic

Bone Broth

$5.99

Save $1.00 / 14 oz.

SELECT VARIETIES

Bacon Bits

$6.99

Save $1.00 / 3 oz.

SELECT VARIETIES SALE GOOD THROUGH NOVEMBER 30, 2018

10/3/18 2:07 PM

Lunds & Byerlys Fresh Free Range All Natural Brined Turkey Turkeys have been grown on the Bowman & Landes turkey farm in New Carlisle, Ohio since 1948.

The turkeys are raised in a free-range environment on a 145acre farm. They are able to take in the fresh Ohio air and sunshine and are provided with water, feeders and outdoor shelters for shade. The turkeys are never administered antibiotics and are fed a vegetarian diet consisting of the corn and soybeans the farmers personally grow and harvest. The grains they harvest are ground and mixed on their farm with vitamins and minerals and are fed fresh to the turkeys. This flexible program allows them to adjust the feed to match the turkeys’ dietary needs.

Each turkey is carefully reviewed by a USDA government inspector to help ensure a wholesome product. This unique growing, feeding and processing program allows Bowman & Landes turkeys to have a natural tenderness with shorter cooking times and outstanding flavor. Their turkeys are naturally self-basting and moist without additives.

$3.99/lb.

Save $1.00

While Supplies Last

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

SALE GOOD THROUGH NOVEMBER 30, 2018

SM_1118_317_10_11.indd 11

$3.99

Save $1.00 8 – 12 oz.

SELECT VARIETIES

NOVEMBER 2018

11

10/9/18 10:44 AM

BY EVA MILOTTE

a Thanksgiving feast turkey and all the trimmings

© ANTONIS ACHILLEOS

12 N O V E M B E R

2018

SM_1118_324_12_13_14_15.indd 12

10/1/18 3:50 PM

There is perhaps no holiday more beloved for its food than Thanksgiving. Traditional favorites are the standard, but there’s no rule that says you can’t try something new.

How about a seasonally inspired pumpkin and barley pilaf instead of—or in addition to—your favorite stuffing?

Recipes for making an easy roasted turkey; sweet potatoes flavored with cider and cranberries; and a refreshing green salad with apples, feta, and pistachios are included here as well for your holiday table.

Old-Fashioned Roasted Turkey

From The Southern Living Party Cookbook by Elizabeth Heiskell ($35, Oxmoor House, 2018)

1 (14- to 16-lb) whole fresh or frozen turkey, thawed

Cider-Glazed Sweet Potatoes with Cranberries

5 Tbsp unsalted butter, melted, divided

1 Tbsp table salt

2 tsp seasoned salt

From the American Institute for Cancer Research, www.aicr.org

1 tsp poultry seasoning

1 tsp garlic powder

1 tsp paprika

K tsp ground ginger

K tsp black pepper

N tsp cayenne pepper

N tsp dried basil

1 c water

4 hrs 45 min prep time

serves 16

1. Preheat oven to 350°.

2. Remove giblets and neck from turkey; reserve them for another use. Pat turkey dry and remove excess skin. Brush turkey with 3 tablespoons of the melted butter.

3. Stir together table salt, seasoned salt, poultry seasoning, garlic powder, paprika, ground ginger, black pepper, cayenne pepper, and dried basil. Rub spice mixture thoroughly inside and outside of bird. Tie ends of legs together with kitchen twine, and tuck wing tips under. Place turkey, breast side up, on a rack in a roasting pan.

Add 1 cup water to pan, and cover with aluminum foil.

4. Bake on lowest rack for 3 hours and 45 minutes. Uncover, and brush turkey with remaining 2 tablespoons melted butter. Continue roasting, uncovered, until a thermometer inserted in thickest portion of thigh registers 170° and skin is browned, about 15 minutes. (If turkey is overbrowning, reduce temperature to 300° for last half hour of roasting.) Remove from oven.

5. Cover turkey with aluminum foil, and let rest for 15 minutes before slicing and serving.

Per serving: 436 Calories, 61 g Protein, 1 g Carbohydrates, 20 g Total fat (6 g sat), 667 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, Phosphorus, HHHH Vitamin B2 (riboflavin), Zinc, H Vitamin B1 (thiamine), Iron, Magnesium, Potassium

Kitchen Note: There is no reason to get all bent out of shape about cooking a turkey. It is nothing more than a big chicken. That’s it. Just think “big chicken” and all that anxiety melts away. If you are still nervous, enlist the help of a family member.

2 large sweet potatoes, peeled and cut into 1-inch chunks

1K c apple cider or apple juice

N c (packed) golden brown sugar

2 Tbsp unsalted butter

K tsp nutmeg

K tsp ground allspice

K c dried cranberries

Salt and pepper

35 min prep time serves 6

1. Cook sweet potatoes in a large pot of boiling salted water until halfway cooked, about 5 minutes. Drain and cool. (This step can be done 1 day ahead if sweet potatoes are kept covered and refrigerated.)

2. In a large nonstick skillet over medium-high heat, combine cider, sugar, butter, nutmeg, and allspice. Bring to a boil, stirring often. Add potatoes and reduce heat so liquid is simmering. Cook 5 minutes, stirring occasionally.

3. Add cranberries and continue cooking until liquid is reduced to a syrupy glaze and potatoes are tender, about 10 minutes. (If glaze becomes very thick before potatoes become tender, thin with a small amount of cider.) When potatoes are tender, transfer to a serving bowl with a slotted spoon.

4. Season to taste with salt and pepper. Pour remaining glaze over potatoes and serve.

Per serving: 155 Calories, 1 g Protein, 30 g Carbohydrates, 2 g Fiber, 4 g Total fat (3 g sat), 223 mg Sodium, HHH Vitamin A

N O V E M B E R 2 0 1 8 13

SM_1118_324_12_13_14_15.indd 13

10/2/18 8:31 AM

continued from page 13

15 min prep time serves 6

Crisp Green Salad with Apple & Honey Mustard Vinaigrette From A Couple Cooks Pretty Simple Cooking by Sonja & Alex Overhiser ($27, Da Capo Lifelong Books, 2018)

FOR THE VINAIGRETTE

2 Tbsp Dijon mustard

2 Tbsp white wine vinegar

2 Tbsp honey

6 Tbsp extra-virgin olive oil

FOR THE SALAD

1 head Bibb lettuce

K head frisée (curly endive)

1 shallot

1 apple

N c feta cheese crumbles

N c chopped pistachios

1. Make vinaigrette: In a medium bowl, whisk together mustard, vinegar, and honey. Add 1 tablespoon of the oil and whisk until fully combined. Continue adding remaining oil 1 tablespoon at a time, whisking until all 6 tablespoons are added and dressing is creamy and emulsified.

2. Prepare salad: Wash and dry greens and chop or tear them into pieces. Thinly slice shallot and separate into rings. Thinly slice apple.

(If not serving salad immediately, mix sliced apple with a bit of lemon juice to prevent browning.)

3. To serve salad, place greens on a plate or in a bowl. Top with shallot, apple, feta cheese, and pistachios. Drizzle with vinaigrette.

Per serving: 217 Calories, 3 g Protein, 14 g Carbohydrates, 2 g Fiber, 17 g Total fat (3 g sat), 118 mg Sodium, HHHH Vitamin K, H Vitamin B6, E, Phosphorus

Kitchen Note: You can also use

© ALEX OVERHISER

14 N O V E M B E R

pears, berries, or sliced roasted beets, walnuts or almonds, and gorgonzola or goat’s cheese crumbles in this salad. Reserve any extra vinaigrette in a sealed container in the refrigerator; bring to room temperature before serving.

2018

SM_1118_324_12_13_14_15.indd 14

10/1/18 3:53 PM

Roasted Pumpkin and Barley Pilaf From The Pumpkin Cookbook by DeeDee Stovel ($16.95, Storey Publishing, 2017)

1 lb fresh pumpkin, seeds and fibers removed, cut into big chunks

1. Preheat oven to 400°.

2. Brush pumpkin chunks with oil. Bake for 45 minutes, or until

2K hrs prep time serves 6

Oil for brushing pumpkin

pumpkin is easily pierced with a fork.

Unsalted butter for greasing dish, plus 2 Tbsp

3. When pumpkin is cool enough to handle, remove skin, cut pumpkin into N-inch cubes—enough to measure 1 cup. Store remaining pumpkin in the refrigerator for up to 1 week or freeze for up to 3 months.

K c chopped shallots

1 c pearl barley

K tsp crumbled dried sage or 1 Tbsp minced fresh sage

1 tsp salt

Freshly ground black pepper

4 c low-sodium chicken broth, preferably homemade

K c chopped fresh parsley

L c pine nuts, lightly toasted

4. Reduce oven temperature to 350°. Grease a 2-quart casserole dish with butter. Melt the 2 tablespoons of butter in a large skillet over medium-high heat. Reduce heat to medium, add shallots, and cook for 5 minutes, until they begin to caramelize. Add barley and continue cooking for several minutes. Season with sage and salt and cook for 1 minute longer.

5. Add pumpkin and a few gratings of pepper, and mix well. Transfer mixture to casserole dish.

Warm broth in a saucepan. Add broth to casserole dish, along with parsley and pine nuts.

6. Bake for 1 hour, stirring once, or until barley has absorbed broth and is tender.

Per serving: 250 Calories, 9 g Protein, 33 g Carbohydrates, 7 g Fiber, 11 g Total fat (3 g sat), 445 mg Sodium, HHHHH Vitamin K, HHHH Vitamin A, HHH Phosphorus, HH Vitamin B1 (thiamine), B3 (niacin), H Vitamin B2 (riboflavin), B6, C, E, Iron, Magnesium, Potassium, Zinc

Kitchen Note: Almost any grain lends itself to pilaf, but the nuttiness of barley in this version enhances any buffet table. This recipe is a wonderful make-ahead dish that is easily doubled.

It goes well with just about everything. Garnish with your favorite herbs or shaved or grated Parmesan cheese, if desired.

N O V E M B E R 2 0 1 8 15

SM_1118_324_12_13_14_15.indd 15

10/1/18 3:53 PM

Green Bean Casserole with Crispy Onions

An all-natural version to a traditional favorite.

INGREDIENTS:

Holiday Spiced Roasted Delicata Squash

1 can Amy’s Cream of Mushroom soup K cup L&B Organic Whole Milk 1 tsp tamari 4 cups frozen cut organic green beans 1L cup Lars Own all natural crispy onions, divided N tsp black pepper

20 min prep time serves

Delicata squash is the sweetest of them all. This recipe is easy and a perfect addition to your holiday meal.

TO PREPARE:

INGREDIENTS: 2 each delicata squash, cut into half rings K Tbsp olive oil 2 Tbsp pure maple syrup K tsp cinnamon N tsp ground coriander N tsp coarse sea salt N cup fresh Italian parsley, chopped

6–8

15 min prep time serves

4

TO PREPARE:

1. Stir soup, milk, tamari, black pepper, green beans and M cup Lars Own crispy onions in a buttered 1K-quart

casserole dish.

2. Bake at 350°F for approximately 25 minutes or until

the bean mixture is hot and bubbling. Remove from oven and gently stir. Sprinkle with the remaining onions.

3. Bake for an additional 5 minutes, or until the onions

are warmed. Serve immediately.

1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.

2. Cut the delicata squash in half, scoop out the seeds with a spoon, then slice about K” thick.

3. Combine the olive oil with the maple syrup and spices. Whisk until well combined.

4. Place the squash rings into a bowl and add maple syrup mixture.

Toss to coat evenly.

5. Place onto the baking sheet then sprinkle with sea salt.

6. Bake for 7 minutes, then flip the squash over. Continue to bake

for about 10 minutes, then flip the squash over again. Continue baking for a few more minutes until the squash is fork tender.

7. Remove from the oven and let them cool a bit before transferring to a serving tray.

8. Sprinkle with parsley and serve.

16

NOVEMBER 2018

SM_1118_317_16_17.indd 16

10/9/18 12:05 PM

Marsala Mushroom Gravy So good you’ll want to eat it with a spoon.

INGREDIENTS:

2 1 1 8

8 K K K

3 L 2K 2 1 N

Tbsp olive oil each medium onion, diced Tbsp garlic, minced oz crimini mushrooms lightly washed, stems trimmed, sliced oz button mushrooms lightly washed, stems trimmed, diced tsp sea salt tsp black pepper cup Marsala dry wine Tbsp butter cup flour cups vegetable broth Tbsp tamari Tbsp lemon juice cup fresh Italian parsley, chopped

40 min

prep time amount

3 cups

TO PREPARE: 1. Over medium high heat sauté olive oil, onion and garlic

until onions are translucent. Add mushrooms, salt and pepper and sauté for 10 minutes or until mushrooms are tender and have released their juices. Cook mushrooms for another 10 minutes or until juices are almost evaporated. Add Marsala wine and cook 3–4 minutes, stirring to deglaze pan and reduce Marsala slightly.

Savory Walnut Loaf

Loaded with umami flavors that will satisy any vegetarian or meat eater.

p

SERVE WITH MARSALA MUSHROOM GRAVY

INGREDIENTS: 6 cups water 2K cups Lundberg organic short grain brown rice (must be short grain brown rice to hold loaf together) 3 cups walnuts, finely chopped but not ground 2K cups sharp cheddar, grated 4 extra-large organic eggs 1 medium size onion, diced serves 15 1 Tbsp garlic, minced 3x5 K cup sesame seeds, toasted squares 2 Tbsp flax, ground L cup tamari N cup Bob’s Red Mill nutritional yeast flakes 1 tsp black pepper 1 tsp sea salt 1 Tbsp salt free Spike

TO PREPARE: 1. Preheat oven to 350°F. Brush 9 x 12 baking dish with olive oil.

2. Boil water in large pot with lid. Add rice, stir and bring to boil

again. Reduce heat to low and cook covered for 20–25 minutes.

Turn off heat and let sit covered for 30 minutes. Rice should be well cooked and slightly sticky. Cool rice to room temperature.

3. In large bowl combine all ingredients and mix well. Lightly press into prepared pan.

4. Bake for 40–50 minutes or until internal temperature

­measures 145°F with cooking thermometer.

Kitchen Note: Rice can be made ahead of time to save a step.

2. To make the roux, in separate sauce pan melt butter over

medium heat. Once the butter is hot enough that the flour sprinkled into it will slowly start to bubble, slowly whisk in the remaining flour. Continue to cook and whisk butter and flour for 3–4 minutes to remove starchy flavor of flour.

Slowly whisk in vegetable broth. Simmer while whisking for 3 minutes until creamy. Whisk in tamari and lemon juice.

3. Add roux to cooked mushrooms. Stir in parsley.

SM_1118_317_16_17.indd 17

NOVEMBER 2018

17

10/9/18 12:05 PM

[ quick tips ]

BY KELLI ANN WILSON

perfect portions tips for eating just enough

Maintaining a healthy weight is important, and one way to prevent weight gain is to make sure you’re not eating too much.

It sounds like a simple concept, but how much you eat—portion size— may be as important for weight control as what you eat.

Portions v. servings Unfortunately, portion control is not as simple as, say, eating the recommended serving on a box of crackers.

Serving sizes are standardized and do not take into account individual needs that result from variables including age, weight, gender, and metabolism, and whether your lifestyle is very active, sedentary, or something in between. The correct portion size for you may be more or less than the serving size listed on the package.

To determine portion size, start with how many calories you need to eat each day. Estimated calorie needs for adult females range from 1,600–2,400 calories per day, depending on age and activity level; for 18 N O V E M B E R 2 0 1 8

SM_1118_324_18_19.indd 18

males the range is 2,000–3,200. (You may need more or fewer calories than these estimates if you are trying to gain or lose weight.) A detailed chart is available at https://health.gov/ dietaryguidelines.

Once you have a good estimate of your daily calorie needs, you can use the nutrition information on food packaging to determine the right portion size. For example, if the serving size listed is K cup and each serving provides 200 calories, eating a whole cup will double the calories to 400, whereas eating N cup will halve the calories to 100. Your total daily calorie intake should not exceed the recommended amount for your individual health goals.

Keep track If being mindful of calorie intake proves difficult, it might be helpful to start recording what you eat, which

will also let you know if you need to adjust your portion sizes as the day progresses. If you like the pen and paper method, you can record your meals on a calendar or in a diary. For those who are tech savvy, there are many different mobile and/or desktop apps that can make the process easier.

Although this may seem like a lot of work at first, it gets easier with time. Once you learn typical serving and portion sizes for your favorite foods, you won’t need to do so much calculating and measuring. It’s worth the initial effort to ensure that you’re able to meet your health goals.

SELECTED SOURCES “2015-2020 dietary guidelines,” Office of Disease Prevention and Health Promotion, https://Health.gov, 2015 • “How to avoid portion size pitfalls to help manage your weight,” Centers for Disease Control and Prevention, www.CDC.gov, 7/6/16 • “Just enough for you: About food portions,” National Institute of Diabetes and Digestive and Kidney Diseases, www.niddk.nih.gov, 12/16

10/4/18 1:26 PM

A N ORGANIC REVOLUTION

New

DE E PLY F LAVORED, RICHLY S E A S O N E D SOUTHWEST E N TRÉ E

sauces

MADE WITH ORGANIC INGREDIENTS

Create clean, chef-worthy, restaurant quality meals with all the authentic hallmarks of great Mexican cuisine in the comfort of your home with Simply Organic Simmer Sauces.

Visit us for great recipe tips at

MANUFACTURER'S COUPON

SAVE $1.00

EXPIRES 08/1/2019

off any 2

30290

✃

IS

®

Simply Organic Simmer Sauces

Consumer must pay all applicable taxes. Limit one coupon per purchase.

Coupons not properly redeemed will be voided. Void if copied, sold, exchanged or transferred. NO DOUBLING. Retailer: Frontier Co-op will reimburse you the face value of this coupon plus 8¢ handling, provided you and your customer have complied with the terms of this offer. Any other use constitutes fraud. Cash value: 1/100¢. Send coupons to: Frontier Co-op 1541, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001 SO18TA

S I M P LY O R G A N I C . C O M

SM_1118_317_Frontier_SO.indd 1

10/1/18 3:27 PM

[ health strategies ]

BY ELAINE AMBROSE

carve out some calm and nix seasonal stress

For many, holiday stress is as traditional as pumpkin pie. Now’s the time to nip it in the bud. calming herbs

Never underestimate the power of a cup of tea.

Chamomile calms the mind and body, and teas containing valerian can help you unwind and feel sleepy. Rooibos is another tea that induces relaxation. If you don’t like these herbal varieties, brew your favorite— the simple act of slowing down to brew and sip can be calming.

The fragrance of lavender, one of the most therapeutic botanical essences, helps ease anxiety, headaches, and insomnia. A few drops of lavender essential oil added to the bath increases relaxation and induces sleepiness.

You’ll find lavender in many bath products and body lotions, and sleep sachets are also useful.

supplements to beat stress A multivitamin/mineral formula can fill nutritional gaps in your diet. Vitamin C offers cellular, adrenal, and immune support to stave off the impacts of stress. Also consider calcium and magnesium, which can be depleted by stress.

Fish oil reduces stress response and the stress hormone cortisol. Look for a product with both DHA and EPA.

outdistancing stress Not abundant everywhere this time of year, sunshine is a natural mood booster and stress reducer. The short hours of daylight and bitter cold in many parts of the US are more conducive to hibernation, but our bodies still crave sun, fresh air, and exercise. A brisk walk rejuvenates flagging spirits, and a walk in the sun, if you can get it, is even better. ● SELECTED SOURCES The Anti-Anxiety Food Solution by Trudy Scott, CN ($17.95, New Harbinger Publications, 2011) • “Chocolate, A true mood food”

by Chris Kilham, www.NaturalProductsMarketplace.com, 3/11/11 • “Coping with anxiety: Can diet make a difference?” by Daniel K. Hall-Flavin, MD, www.MayoClinic.com, 5/5/11 • “Harnessing the power of the mind–body connection,” www.ClevelandClinic.org • Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)

20 N O V E M B E R

SM_1118_324_20_21.indd 20

2018

9/27/18 8:41 AM

Baking is Better c Bob’s

DEAR FRIENDS, Whether you’re making Christmas cookies or Thanksgiving dinner rolls, the best part of baking is sharing the bounty with your dear ones. That’s why Bob’s Red Mill works so hard to bring you the very best flour— because baking is a way to share your talents and show your love. May these precious gifts shine through in everything you bake!

To Your Good Health,

Find delicious recipes at bobsredmill.com

SM_1118_317_BRM.indd 1

SAVE $1

ON ANY BOB’S RED MILL PRODUCT

MANUFACTURER’S COUPON • EXPIRES 01/31/19 CONSUMER:Coupon valid for any single package of Bob’s Red Mill product. One coupon per purchase only on items indicated; any other use constitutes fraud.

Void if reproduced, altered or expired. Do not transfer.

RETAILER: You are authorized to act as our agent and redeem this coupon, plus 8 cents handling, in accordance with our redemption policy. May not be combined with other coupons. Cannot be doubled. Consumer to pay sales tax, if applicable.

Void if copied, prohibited, taxed, or restricted. Valid USA only. Cash value 1/20 of 1 cent. Send coupons to: Inmar Dept. # 39978, 1 Fawcett Drive, Del Rio, TX 78840

10/2/18 11:34 AM

[ let’s get cooking ]

BY LISA FABIAN

liquid gold healthy cooking oils

22 N O V E M B E R

SM_1118_324_22_23.indd 22

As one of the healthiest and most popular oils, extra-virgin olive oil certainly needs no introduction.

But have you tried coconut oil or walnut oil? How about flaxseed oil? With their own unique flavors, these oils pack a huge flavor punch.

Refined v. Unrefined Commonly found cooking oils are often refined and can be sources of omega-6 fats, which can cause inflammation if overconsumed. Canola, corn, grapeseed, rice bran, soy, safflower, and sunflower oils are the most popular refined oils. Their omega-6 fats make them shelf-stable, which is why these oils are often added to packaged and processed foods.

If you’re looking for something rich, flavorful, and aromatic, stock your kitchen with unrefined oils. Walnut and flaxseed oils are rich in anti-inflammatory omega 3s. Coconut oil even has its own antibacterial and antiviral ingredient known as lauric acid. Refined without the use of chemicals, these oils are not deodorized, chemically bleached, or degummed—unlike refined

2018

10/4/18 9:27 AM

oils, which undergo treatments so they can be flavorless, odorless, and shelf stable.

The only process extra-virgin olive oil may be subject to is filtration. To be labeled extra virgin, the oil must be bottled quickly from ripe and undamaged olives. Extravirgin olive oil tastes like the olives it was pressed from.

Since there are so many olive varieties, each oil tastes unique.

Many unrefined oils list on their labels the heat limit the oil can withstand. Extra-virgin olive oil can safely reach a temperature of 325°. Unrefined peanut oil’s limit is 395°. Coconut oil can be heated to 400°, making it a great choice for roasting vegetables.

Buying and Storing Oils Choose glass bottles when buying unrefined oils. Light and heat constantly affect oils—particularly when they come packaged in clear, thin plastic. Dark green or brown bottles block damaging heat and light rays from affecting an oil’s quality.

Coconut oil, which is a healthy saturated fat, is more shelf stable and can withstand being packaged in either clear glass or plastic. Look for flaxseed oil packaged in glass. It’s often found refrigerated in order to preserve its quality.

Store oils away from heat, light, and air to prevent rancidity. A cool, dark cupboard is the best place. Keep bottle lids tightly closed during storage, and consider labeling bottles with their purchase date to track freshness.

After six months in the fridge, most unrefined oils start lacking in quality. If you can use a bottle of extra-virgin olive oil within a few months, room-temperature storage is fine. If it will be any longer, store the oil in the fridge. A healthy saturated fat like coconut oil does not need refrigeration and can be stored at room temperature in a cool, dark location.

Flaxseed, pumpkin seed, butternut squash seed, hemp seed, walnut, and sesame seed oils should always be refrigerated for freshness. Keep in mind that these oils may partially or completely solidify when chilled. A little time left out at room temperature before use will transform them back to their liquid state. Remember: Don’t cook with these oils, as they easily scorch with heat exposure. Reserve them for drizzling over food, or as an ingredient in cold dishes and salad dressings.

If an oil goes rancid, toss it. How do you know when this has occurred? The oil will taste bitter and may have an off-putting scent. ●

Roasted Autumn Vegetables From the TasteforLife test kitchen

2 medium beets

1 tsp coconut oil plus 2 Tbsp, divided

1 lb carrots, sliced into 3xK-inch long strips

1 lb Brussels sprouts, sliced in half

1 large potato, cut into 1K-inch chunks

1 fennel bulb, sliced into 2-inch long strips, fronds reserved for garnish

K tsp dried oregano

K tsp dried rosemary

K tsp dried thyme

2 K hrs

Salt and freshly ground black pepper to taste

prep time serves 6

1. Preheat oven to 400°.

2. Rub unpeeled beets with the teaspoon of coconut oil. Roast beets in a covered casserole dish for approximately 1 hour 20 minutes, or until beets are tender when pierced with a fork. Remove beets from oven. When cool enough to handle, peel and slice into wedges.

3. Meanwhile toss carrots, Brussels sprouts, potato, fennel, oregano, rosemary, thyme, salt, pepper, and remaining 2 tablespoons of coconut oil in a large bowl.

4. Transfer vegetables to a large baking pan. Place pan on middle rack in oven.

Roast vegetables at 400° for 35 to 40 minutes, or until vegetables are tender when pierced with a fork. Be sure to stir the vegetables after 15 minutes of cooking.

5. Add beet wedges to roasting pan and toss with vegetables. Garnish with sprigs of fennel fronds. Serve.

Per serving: 161 Calories, 5 g Protein, 26 g Carbohydrates, 8 g Fiber, 6 g Total fat (5 g sat), 309 mg Sodium, HHHHH Vitamin A, C, K, HHH Vitamin B6, HH Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Iron, Magnesium, Phosphorus

Kitchen Note: The tops of the fennel bulb resembling green herbs are called fronds.

They have a delicate anise flavor. Use them fresh for garnishing. In this recipe the beets are roasted separately and added at the end, so their pink juices won’t discolor the other vegetables while roasting.

SOURCE The Big Book of Healthy Cooking Oils by Lisa Howard ($21.99, Page Street Publishing, 2015)

N O V E M B E R 2 0 1 8 23

SM_1118_324_22_23.indd 23

10/4/18 9:28 AM

Imagine

Imagine

Broths

$3.49

Soups

$3.99

Save $1.10 / 32 oz.

SELECT VARIETIES

Save $1.30 32 oz.

SELECT VARIETIES

$3.99

Save $1.30 / 32 oz.

Ramen Broth

Bonafide

Alessi

$6.99

2 /$4.00

Risotto & Soups

Bone Broths

Save up to $2.98 on 2 6 – 8 oz.

SELECT VARIETIES

Save $1.00 24 oz.

SELECT VARIETIES

Newman’s Own

1907 New Zealand

Dog Food

Artesian Water

2 /$5.00

2 /$3.00

Save $1.78 on 2 12.7 oz.

SELECT VARIETIES

Save $1.38 on 2 1 ltr.

If You Care

Earthy

Cheesecloth

$2.99

Laundry Detergent­

$8.99

Save $3.50 70 oz.

SELECT VARIETIES

24

NOVEMBER 2018

SM_1118_317_24_25.indd 24

Save $1.00 / 1 sheet

Parchment Baking Paper

$4.99

Save $2.00 / 70 sq. ft.

SALE GOOD THROUGH NOVEMBER 30, 2018

10/3/18 2:13 PM

Smude’s Sunflower Oils & Popcorn ­Popcorn:

Smude’s Brand 3 pack of microwave ­popcorn is a delicious, healthy snack. In addition to our wax and chemical free bag, we use a non-solidified oil, which gives this product stove top taste and quality with the convenience you expect from microwave popcorn. You’ll love this popcorn with only 3 ingredients: popcorn, Smude’s Sunflower Oil and salt. A delicious and healthy snack for everyone!

Sunflower Oils:

Smude’s Sunflower Oil is a healthy natural oil made locally in Central Minnesota. We use high oleic sunflower seeds and a chemical free cold pressing method which results in a light, buttery, and nutty flavor and high levels of vitamin E. Sunflower oil works great for frying fish, eggs, and chicken and is also excellent with popcorn.

Sunflower Oils

$9.99

Save $1.00 8 – 16 oz.

SELECT VARIETIES

Microwave ­Popcorn

$4.49 Save 50¢ 3 pk.

Nature’s Intent Apple Cider Vinegar If you’re looking for an apple cider vinegar, Nature’s Intent Organic Apple Cider Vinegar is the natural choice. Bottled with the Mother, it’s full of naturally occurring beneficial nutrients that are good for you and your home.

• USDA Organic • Unfiltered and Unpasteurized • A natural choice for health, beauty, and food uses • Gluten-Free and Kosher

pH Balancing Apple Cider Elixir INGREDIENTS: 2 Tbsp apple cider vinegar 1 Tbsp pure maple syrup 1 slice of fresh lemon sprinkle of cinnamon 6–8 ounces water

TO PREPARE: Combine all ingredients and serve over ice, or heat for a warm tea.

$5.99 Save $2.00 32 oz.

SALE GOOD THROUGH NOVEMBER 30, 2018

SM_1118_317_24_25.indd 25

NOVEMBER 2018

25

10/9/18 12:08 PM

BY VICTORIA DOLBY TOEWS, MPH

fight diabetes tips to lower blood sugar and feel better

One in every three Americans has a condition called prediabetes, in which their blood sugar levels are higher than normal but not high enough yet to be considered Type 2 diabetes.

26  N O V E M B E R

SM_1118_324_26_27.indd 26

2018

9/27/18 11:23 AM

Ways to Prevent —or Eliminate— Type 2 Diabetes

1. Lose weight. Research shows that with enough weight loss, 86 percent of diabetes cases can be eliminated.

2. Walk daily in the sun or find another type of exercise you love doing— preferably outdoors.

3. Reduce how much sugar and white flour you eat. Increase your fiber intake. A ketogenic diet may be helpful. Discuss with your doctor.

4. Every day, eat a half-cup of nuts.

Those who do not improve their diet and exercise levels will have a fullblown case of the disease within 10 years. About 30 percent of people with prediabetes will be diagnosed with diabetes within five years.

Yet Type 2 diabetes is one of the few diseases for which there are tools that can reverse the course of the disease and restore a person to good health. The following natural supplements help in this mission.

5. Take a multivitamin/mineral that contains magnesium and vitamin D.

Garlic Aged garlic extract has been shown to lower the amount of oxidized LDL cholesterol by as much as 88 percent. It helps blood vessels become less stiff, which improves blood pressure and blood flow.

Probiotics Gut health influences the course of many diseases, including Type 2 diabetes. Flourishing colonies of healthful bacteria are key for well-being. Probiotic supplements have been shown to improve insulin resistance, making cells more responsive to insulin.

Vitamin D This vitamin revs up the body’s response to insulin, which in turn boosts glucose tolerance. Taking 4,500 IU of vitamin D a day significantly lowers fasting blood glucose.

Curcumin Curcumin from the spice turmeric helps keep blood sugar levels steady.

Capsaicin For those with Type 2 diabetes who have diabetic neuropathy (tingling, burning, or numbness in the legs and feet), a cayenne cream that contains capsaicin applied several times daily can help.

SELECTED SOURCES “The effect of vitamin D supplementation on glycemic control and lipid profile in patients with Type 2 diabetes mellitus” by M.I. Mohamad et al., J Am Coll Nutr, 7/15 • “Effects of probiotics and synbiotics on obesity, insulin resistance syndrome, Type 2 diabetes . . .” by M.J. Sáez-Lara et al., 6/13/16

3 Key Tips

1. Monitor how many carbs you eat at every meal. Carbohydrates boost blood glucose levels, so work to keep this number low.

2. Don’t snack late at night. This helps you manage your diabetes and your medication regime.

3. Eat regular, small meals. Never go without food for more than four hours. This will help you maintain control over glucose levels.

N O V E M B E R 2 0 1 8 27

SM_1118_324_26_27alt.indd 27

10/4/18 1:00 PM

[ natural wellness ]

BY MARIA NOËL GROVES, RH (AHG)

quell

coughing consider herbs during cold & flu season Perhaps no human activity captures our fragile existence like the ability to take a deep breath. Your lungs breathe life into your body, delivering oxygen to the bloodstream and releasing carbon dioxide.

As the seasons change, we become more aware of our lungs. Some respiratory conditions require medical care, including acute asthma and any instance where you’re having difficulty breathing. Yet, herbs offer unique medicine that can improve and strengthen lung health.

Relieve Spasms & Coughs: Several herbs have specific antispasmodic action for coughs, asthma, and other situations where the bronchi spasm. Wild cherry works for dry, irritated coughs. Bitter horehound helps break up and expectorate wet coughs with thick mucus. Menthol from peppermint as well as many 28 N O V E M B E R

SM_1118_324_28_29.indd 28

other aromatic herbs such as thyme, and bee balm offer antispasmodic, cough-relieving properties. Honey seems to aid any kind of cough.

Soothe Irritation: Some herbs can create a protective film that soothes a dry, irritated throat or lungs. These herbs include licorice root, marshmallow root or leaf, slippery elm bark, and plantain leaf. They’re primarily water-soluble, making a lovely addition to lozenges, tea blends, and syrups. Look for them on the labels of products you’re considering buying.

Fight Infection: When an infection is present or threatens, herbs that have direct antimicrobial action and/ or stimulate the immune system to better fight infection can be employed. This includes elderberry and elderflower preparations, fresh ginger or garlic, and umcka. All parts of echinacea can be helpful but may be contraindicated in allergies and autoimmune diseases such as asthma. For all of these, it’s best to start taking the herbs as soon as you suspect you’re sick.

SOURCE Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016)

2018

10/2/18 3:42 PM

bitter horehound

Vitamin C may shorten colds Taking larger amounts of a vitamin C supplement may lead to shorter colds. Most studies examining the effects of the vitamin have used a dosage of 1 gram (g) per day, but researchers have recently found better results with higher amounts.

Participants in two studies received daily vitamin C doses ranging from none (the placebo) up to 8 g. Both studies showed significant dose-response relationships, meaning that higher amounts of the vitamin led to shorter colds.

“It would be worthwhile for individual common cold patients to test whether therapeutic 8 grams per day of vitamin C is beneficial for them,” said researcher Harri Hemilä, MD, PhD. “Self-dosing of vitamin C must be started as soon as possible after the onset of common cold symptoms to be most effective.”

Vitamin C is considered to be safe as a dietary supplement, but check with your healthcare practitioner before opting for large doses of any supplement.

Did You Know?

Taking a fish oil supplement for 12 weeks provided a significant immunity boost in overweight adults. Participants took four 1-gram capsules of a high-DHA concentrate per day and saw improvements in antibody production. ● SOURCE “Effects of fish oils on ex vivo B-cell responses . . .”

by W. Guesdon et al., Journal of Nutritional Biochemistry, 3/18

SOURCE “Larger doses of vitamin C may lead to a greater reduction in common cold duration,” University of Helsinki, 3/30/17

elderberry

N O V E M B E R 2 0 1 8 29

SM_1118_324_28_29.indd 29

10/2/18 3:42 PM

[ nature’s Rx ]

BY LISA PETTY

winter survival tips Your hands have a rough go of it.

With dehydration caused by chilling winds and cold outdoor air combined with artificially warmed indoor air, they can get dry and cracked—looking like they’ve aged 10 years by winter. Here are some tips to turn back the hands of time.

Clean & Moisturize Frequent exposure to warm water and soap dries the skin on your hands. Use a gentle soap; look for a product without sodium lauryl sulfate. Opt instead for olive oil soap, or a cleanser containing calendula.

Keep a bottle of hand moisturizer at every sink to nourish hands after washing. Look for skin-loving ingredients such as allantoin and chamomile, strengthening collagen, and moisturizing shea butter.

Polish To remove dull, dry skin, exfoliate the backs of your hands regularly. Look for mildly abrasive products containing oatmeal or sea salt. You can also use a loofah or wash cloth as a gentle means of removing dead skin.

30 N O V E M B E R

SM_1118_324_30.indd 30

Pamper

At least once a week before bed, rub rich coconut oil on your hands, pull on a pair of cotton gloves, and treat your hands to some healing TLC as you sleep.

Hangnails Dehydrated cuticles cause tiny pieces of skin to break near the side of your nail. Because they’re attached to living skin, they can be painful if they catch on fabric. For prevention, keep cuticles moisturized by massaging them nightly with jojoba or vitamin E oil. ● SOURCE Living Beauty: Feel Great, Look Fabulous & Live Well by Lisa Petty ($17.95, Fitzhenry & Whiteside, 2005)

Feed Your Nails Omega 3 Fats EPA and DHA Nourish and moisturize Vitamin A Helps your nails use protein Vitamin B Complex Strengthens brittle nails Vitamin C with Bioflavonoids Treats infection, inflammation, hangnails Zinc Eliminates white spots on nails

2018

10/1/18 3:55 PM

HUGE DEALS Enjoy our Buyers’ Best Deals!

Earth Balance Spreads

Top your toasts, breads and bagels with sensationally spreadable, plant-made, vegan goodness.

$4.49

Save $1.50 10 – 16 oz.

SELECT VARIETIES

Birch Benders Pancake & Waffle Mix

In these crazy, busy, over-scheduled days, Birch Benders wants to bring people back together, one pancake at a time.

$3.99

Save $1.50 14 – 16 oz.

SELECT VARIETIES SALE GOOD THROUGH NOVEMBER 30, 2018

SM_1118_317_31.indd 31

Traditional Medicinals Herbal Teas

Traditional Medicinals offers a variety of teas to help you through the season, including teas targeted to aid the immune system, soothe a sore throat and care for a cold.

2 /$7.00

Save $4.18 on 2 16 ct.

SELECT VARIETIES

Wholesome! Baking Sweeteners

Wholesome! is committed to providing delicious Fair Trade Certified, organic, natural and Non-GMO Project Verified sweeteners sourced from ethically and environmentally responsible growers and manufacturers.

$4.99

Save up to $2.70 20 oz. – 2 lbs.

SELECT VARIETIES NOVEMBER 2018

31

10/3/18 2:17 PM

Pacific Organic Products At Pacific, every day is a celebration of nature’s goodness, and they are dedicated to sourcing simple ingredients cultivated through sustainable practices to make delicious, nourishing foods. These holiday items make it a snap to prepare your classic recipes — from baked desserts to savory sides — for your own beautiful celebration meal.

Organic Soup

Organic Broth

Save up to $2.18 on 2 17 – 17.6 oz.

SELECT VARIETIES

Save $3.38 on 2 32 oz.

SELECT VARIETIES

2 /$7.00

2 /$7.00

Organic Whole Berry Cranberry Sauce

2 /$7.00 Save $1.58 on 2 15.6 oz.

Organic Turkey Gravy

Organic ­Pumpkin ­Puree

Save $1.78 on 2 13.9 oz.

Save $3.58 on 2 16 oz.

2 /$6.00

2 /$7.00

SALE GOOD THROUGH NOVEMBER 30, 2018

LundsandByerlys.com/nourish

SM_1118_317_32.indd 32

10/3/18 2:19 PM