Lunds & Byerly's Nov 19

THANKSGIVING DINNER

Sugar Alternatives Do you need probiotics?

COMPLIMENTARY

See pages 9, 16, 17 and the back cover for this month’s featured N O V E M items!

BER 2019

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Edition of Taste for Life

®

Healthy Dessert Ideas

10/8/19 9:31 AM

[ healthy pick ] Kiwifruit

kiwifruit

The kiwifruit, or Chinese gooseberry, was known in the courts of China’s great khans as the yang tao and was held in high esteem.

When the British cultivated it and brought it to New Zealand, they renamed the fruit after the apteryx, a native bird with the nickname “kiwi.”

Kiwifruit has high amounts of antioxidants and vitamin C, which might help reduce the symptoms of asthma. One study found that consuming the fresh fruit had a beneficial impact on lung function and may also reducing wheezing in children.

Because of its high vitamin C content—1 cup of fresh kiwi provides an astounding 273 percent of your daily recommended value—kiwifruit also aids immune function and can help prevent the common cold and other flu-like illnesses, particularly in at-risk groups like older adults and young children.● SELECTED SOURCES “7 health benefits of kiwi” by Ana Gotter, www.Healthline.com, 12/14/16 • The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose Inc., 2006)

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2019

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[ november contents ] diabetes awareness Lifestyle changes may thwart disease.

22

6 © BLM PHOTOGRAPHY

26 healthy living

recipes you’ll love

6 health front

5 market gourmet

Exercise may boost memory, cognition • Nutrients key to staving off frailty • Eating nuts may prevent weight gain • More

18 healthy family Answers to your probiotics questions.

20 quick tips

Fried Plantain, Spicy Beans & Yogurt Dressing.

12 healthier sides Your Thanksgiving favorites, with a healthy twist.

26 let’s get cooking Learn to bake with natural sweeteners.

Easy ways to master portion control.

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 CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Cauliflower Mash A healthy side dish that everyone can love!

INGREDIENTS: 1 2-pound head cauliflower, cut into florets N teaspoon dried sage 1 clove garlic, minced K teaspoon L&B Signature chicken seasoning K teaspoon salt 3 tablespoons salted organic butter N teaspoon white pepper V teaspoon freshly grated nutmeg (optional)

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

serves

4

TO PREPARE: Place the cauliflower florets into a double boiler. Cook over boiling water until tender, about 10–12 minutes. Remove from heat and let cool slightly.

Place cauliflower in a fine mesh strainer and press on cauliflower with a bowl, ladle, or plate to squeeze out as much water as possible. Depending on the size of your stainer, do this in batches.

Transfer cauliflower to the bowl of your food processor or blender. Add dried sage, garlic, chicken seasoning, salt, butter, white pepper, and nutmeg (optional) and process until smooth and creamy. Stop to scrape the sides as needed.

Optional toppings: Serve with L&B Zing! Salt Free All Purpose Seasoning and/or freshly chopped parsley and/or chives.

N O V E M B E R 2 0 1 9

Ashley Dunk (x190)

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

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

© CATHERINE FRAWLEY

[ market gourmet ] Recipe

Fried Plantain, Spicy Beans & Yogurt Dressing From Big Salads by Kat Mead ($24.99, Quadrille, 2019)

2 Tbsp olive oil

1K Tbsp butter

3 ripe plantains, peeled and cut into L-inch slices

1 (14 oz) can pinto beans, drained

1 (14 oz) can kidney beans, drained

1 avocado

1 red bell pepper, chopped

1 green bell pepper, chopped

1 red onion, chopped

3K oz cherry tomatoes, halved

K c whole-kernel corn

2 tsp cilantro leaves, roughly chopped

3K oz baby leaf spinach

3 chilis, thinly sliced (any kind you like)

FOR THE DRESSING

3 Tbsp plain yogurt

2 Tbsp olive oil

1 lime, zest and juice

2 tsp cilantro leaves, roughly chopped

1 garlic clove, roughly chopped

K tsp ground cumin

K tsp cayenne pepper

Pinch of sea salt TO SERVE

2 tsp chili flakes (optional)

1. Heat oil and butter in a skillet over medium heat. When butter starts to smell a little nutty, add plantain slices in a single layer (you may need to do this in two batches).

Leave them to froth and foam for about 3 minutes; give skillet a shake to dislodge them and then flip them over to cook them on the other side. You want them to be golden brown with lovely caramelized edges. Once they’re cooked, transfer to paper towels to drain off excess oil and butter.

40 min prep time serves 6

2. While plantain slices are frying, put pinto and kidney beans into a large mixing bowl. Halve avocado, remove pit, chop flesh, and add it to bowl, along with peppers, onion, tomatoes, corn, and cilantro. Mix everything together well.

3. Place all ingredients for dressing into a food processor and blitz. Add half of dressing to mixing bowl and toss everything together. Lay spinach leaves on a serving dish and top with bean mix. Place fried plantain slices on top. Finish dish with sliced chilis and chili flakes, if using. Serve with remaining dressing on the side.

Per serving: 772 Calories, 34g Protein, 124 g Carbohydrates, 34 g Fiber, 19 g Total fat (4 g sat), 154 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, K, Folate, Iron, Magnesium, Phosphorus, Potassium, HHH Vitamin B2 (riboflavin), Zinc, HH Vitamin A, B3 (niacin), E

Kitchen Note: Plantain can be tough to peel. If you’re having trouble, cut off the ends and cut through the ridges on the skin to peel it off in pieces. You want very ripe plantains, so choose ones with blackened skin.

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[ health front ]

NEWS THAT’S GOOD FOR YOU

here’s a brain boost

Exercise sessions appear to provide a brain boost for older adults. Researchers conducted experiments that included physical activity, brain scans, and working memory tests. They found that participants gained the same cognitive benefits and improved memory from a single exercise session as they did from longer, regular exercise.

“You could think of the benefits day by day,” said researcher Michelle Voss, PhD. “In terms of behavioral change and cognitive benefits from physical activity, you can say, ‘I’m just going to be active today. I’ll get a benefit.’ So you don’t need to think of it like you’re going to train for a marathon to get some sort of optimal peak of performance.”

Participants ranged in age from 60 to 80 and were healthy but not regularly active. Brain scans after 20-minute cycling sessions showed bursts of activity in regions involved in the collection and sharing of memories. Working memory tests confirmed the gains, which were mostly short-term.

SELECTED SOURCES “Exercise boost for your aging brain” by Susan McQuillan, www.PsychologyToday.com, 8/27/19 • “New study suggests exercise is good for the aging brain,” University of Iowa, 8/26/19

nutrient shortfalls may lead to frailty

Consuming a wide range of nutrients may be a safeguard against frailty in older adults. A new study linked deficiencies of several vitamins and antioxidants to frailty or pre-frailty. Having low levels of more than one micronutrient appeared to increase the severity.

Specifically, the researchers identified vitamins B12 and folate for DNA repair and energy metabolism; vitamin D for bone metabolism, muscle strength, and mood; and lutein and zeaxanthin for their antioxidant and anti-inflammatory properties, which are especially important for eye health and brain health.

SOURCE “Lower levels of dietary vitamins and antioxidants are linked to frailty in older adults,” Trinity College Dublin, 8/22/19

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eating nuts linked to healthier weight . . .

Adding about a half ounce of nuts to your daily diet might help prevent weight gain. The key is to replace less healthy items like potato chips, desserts, and processed meats with any type of nut.

Nuts are rich in healthy unsaturated fats, vitamins, minerals, and fiber. Because they are dense in calories, they aren’t often considered for weight control.

Researchers analyzed data from nearly 300,000 adults who were enrolled in three major, long-term health studies.

SOURCE “Boosting daily nut consumption linked to less weight gain and lower obesity risk,” BMJ, 9/23/19

. . . and probiotics are too Adding a probiotic supplement to the diet of an obese child may enhance weight loss and improve the child’s metabolic health. That might eventually help stave off conditions such as heart disease and Type 2 diabetes.

Probiotics are live micro-organisms that can improve and restore the diversity of healthful bacteria in the gut.

Excellent food sources include yogurt, kefir, sauerkraut, kimchi, and other fermented foods. Probiotics are also available in supplemental forms.

SOURCE “Probiotic supplements may enhance weight loss in obese children,” European Society for Paediatric Endocrinology, 9/19/19

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Lundberg Rice

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10/3/19 3:43 PM

Farmer’s Market Vegetables

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La Tourangelle Extra Virgin Olive Oils & Specialty Oils La Tourangelle brings their family’s expertise and crafts-manship to oil-making, using traditional French techniques to produce delicious artisan oils in California. Whether bold, light or exceptionally healthy, all of La Tourangelle’s specialty oils bring delight and well-being to the kitchen. Sourced from the best fruit and seeds, these distinctive and flavorful oils are minimally-processed, expeller-pressed, versatile and simply delicious.

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Avocado Oil Drizzle & Dip Pouches

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10/4/19 12:21 PM

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10/3/19 2:27 PM

Bob’s Red Mill Products Bob’s Red Mill offers a bountiful range of flours, nut meals and mixes for all of your holiday baking needs. There are gluten free, stone-ground, organic, whole grain and paleo-friendly options — as people gather, everyone at your table can indulge in a treat, baked with love.

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BY LISA FABIAN

© BLM PHOTOGRAPHY

healthier sides for your Thanksgiving table

The turkey may get all the press, but it’s the sides that steal the show on Thanksgiving Day. Enjoy these healthy takes on everyone’s favorites.

They’re lower in saturated fat and sugar than traditional dishes but still full of flavor.

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Cranberry Chutney

Roasted Brussels Sprouts

From Vegan Holiday Kitchen by Nava Atlas ($24.95, Sterling, 2011)

From The Art of the Host by Alex Hitz ($45, Rizzoli, 2019)

12 oz fresh cranberries

3 lb Brussels sprouts, scored with a cross at the stem, brown leaves removed

1 c peeled, finely diced apple or 1 c finely diced fresh or canned pineapple

O tsp salt

1 c apple, orange, or pineapple juice

N tsp plus V tsp ground black pepper

K c chopped dried apricots

O c olive oil

2 tsp grated fresh or jarred ginger, or more, to taste

1 tsp ground cinnamon

K tsp ground cloves

45 min prep time

+45 min

55 min prep time

serves 12

1. Preheat oven to 375°. Line a large baking

cool time

sheet with parchment paper.

serves 8

2. Toss Brussels sprouts in a large bowl with salt, pepper,

Dried hot red pepper flakes to taste

3–4 Tbsp agave nectar or maple syrup, to taste

1. Place all ingredients except agave nectar in a saucepan and bring to a simmer. Cover and simmer gently for 20 to 25 minutes, or until most of liquid is absorbed.

2. Add agave nectar to taste and simmer uncovered for 5 to 10 minutes longer, until thickened. Let chutney cool to room temperature.

Transfer to a serving bowl. If making ahead, transfer to a tightly sealed jar or container. Refrigerate until needed. Before serving, bring to room temperature.

and oil. Use a rubber spatula to scrape seasoned Brussels sprouts onto prepared baking sheet, being sure to capture all seasonings and oil.

3. Bake for 30 to 45 minutes, until Brussels sprouts are ever-so slightly browned and tender all the way through when pierced with a knife. Serve immediately.

Per serving: 168 Calories, 4 g Protein, 10 g Carbohydrates, 4 g Fiber, 14 g Total fat (2 g sat), 174 mg Sodium, HHHHH Vitamin C, K, HH Vitamin E, H Vitamin B1 (thiamine), B6, Folate, Phosphorus

Per serving: 82 Calories, 1 g Protein, 21 g Carbohydrates, 3 g Fiber, 0 g Total fat (0 g sat), 3 mg Sodium, HH Vitamin C, H Vitamin B2 (riboflavin)

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continued from page 13

A Less Stressful Dinner There’s no way to guarantee there won’t be some drama preparing the big meal. But by following this turkey-day timeline, you can help ensure the holiday runs a bit more smoothly.

1 to 2 Weeks Before: • Confirm the number of guests.

• Plan the menu.

• Read through all the recipes you’ll use, and make shopping lists.

• Decide on decorations, table settings, and serving dishes.

A Few Days Before: • Make any food that can be prepared ahead (cranberry sauce, pie dough).

The Day Before: • Complete food shopping.

• Prepare dishes that can be made in advance (soup, pie).

• Chop veggies for side dishes.

Refrigerate them in covered bowls or sealed plastic bags.

• Set the table.

Thanksgiving Day: • Prep turkey for roasting, and place it in the oven at a predetermined time.

• P repare stuffing and all other sides.

Gluten-Free Pear and Pecan Stuffing From the TasteforLife test kitchen

8 c (K-inch pieces) gluten-free sliced bread

2 Tbsp olive oil, divided, plus additional for oiling

2 large Anjou pears, peeled, cored, and cut into K-inch pieces

N tsp cinnamon

2 ribs celery, diced

1 small yellow onion, diced

1 tsp dried sage

1 tsp dried rosemary

N c chopped fresh flat-leaf parsley

O c chopped toasted pecans

1 hr 45 min prep time serves 8

Salt and freshly ground black pepper 1N c low-sodium chicken stock

1. Preheat oven to 275°. Oil a 9x13-inch baking dish and set aside.

2. Spread bread pieces on a rimmed baking sheet and toast in oven for 30 minutes. Remove from oven and let cool.

3. Preheat oven to 375°. In a large pan set over medium heat, heat 1 tablespoon of the oil. Add pears and cook, stirring often, for 5 minutes. Stir in cinnamon. Transfer pears to a plate and set aside.

4. Heat remaining tablespoon of oil in a clean pan. Add celery, onion, sage, and rosemary. Cook for 5 minutes over medium heat. Stir in parsley and pecans.

5. Transfer toasted bread pieces to a large bowl. Add pears and celery-pecan mixture. Add salt and pepper to taste. Slowly stir in stock, making sure it completely absorbs into bread cubes.

6. Transfer mixture to prepared baking dish. Cover dish and bake for 20 minutes. Remove cover and bake until top is golden brown and crisp, about 25 minutes more. Let stuffing rest for 10 minutes before serving.

Per serving: 287 Calories, 7 g Protein, 37 g Carbohydrates, 5 g Fiber, 15 g Total fat (1 g sat), 425 mg Sodium, HHH Vitamin K, H Vitamin B1 (thiamine), C, Phosphorus

Kitchen Note: It’s important to toast the bread pieces in the oven beforehand. This helps the bread dry out, so the stuffing won’t become soggy during baking.

• Once turkey has roasted, allow it to rest before carving. Make gravy and reheat side dishes.

• Arrange food on a buffet table or dining table.

• Carve turkey and serve guests.

SOURCE The Best of Thanksgiving by WilliamsSonoma ($24.95, Weldon Owen, 2015)

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© MAJA DANICA PEČANIĆ

Thanksgiving Rice

From Back to the Cutting Board by Christina Pirello ($19.95, BenBella, 2018)

1 c medium-grain brown rice, rinsed well

K c brown basmati rice, rinsed well

K c unsweetened dried cranberries, soaked in warm water for 15 minutes and drained

K c organic corn kernels (fresh or frozen)

Grated zest and juice of 1 lime Grated zest and juice of 1 orange

3 c spring or filtered water

Generous pinch sea salt

1 c coarsely minced pecans

1. Combine rices, cranberries, corn, lime zest, orange zest, and water in a heavy pot. Cover loosely and bring to a boil. Add salt and cover.

Reduce heat to low and cook for 40 to 45 minutes, until all liquid has been absorbed and rice is fluffy.

55 min prep time serves 5

2. While rice cooks, place a dry skillet over medium heat. Pan-toast pecan pieces by stirring them in hot skillet until lightly browned and fragrant, taking care not to burn them. Transfer to a small bowl to cool.

3. When rice is cooked, gently fold in toasted nuts, lime juice, and orange juice. Transfer to a serving bowl and serve immediately. ● Per serving: 409 Calories, 7 g Protein, 63 g Carbohydrates, 6 g Fiber, 16 g Total fat (2 g sat), 238 mg Sodium, HHH Vitamin B1 (thiamine), Phosphorus, HH Vitamin B3 (niacin), B6, C, Magnesium, Zinc

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10/7/19 11:40 AM

Fresh Cider Brined Turkey Breast Keeping it local in the search for your perfect turkey

BY MICHAEL SELBY, LUNDS & BYERLYS EXECUTIVE CHEF

Finding the perfect turkey for your holiday table is an important job — one that Lunds & Byerlys takes seriously. Our search to provide you with a wonderful turkey option brought us to Ferndale Farms in Cannon Falls, Minnesota, to get an up close look at how this local farm runs and how the turkeys are raised. The passion and authenticity that goes into raising their turkeys is incredible. It was just what we were looking for to create our Apple Cider Brined Turkey Breast.

Ferndale Farms is immaculate, and the stress-free birds enjoy a free range environment where they are also rotated to fresh grass weekly. What a gift to know where your food comes from and that is has been raised responsibly.

Just down the road from our private flock of turkeys, we found the next ingredient for our Local Apple Cider Brined Turkey Breast in Northfield, Minnesota. At the Fireside Apple ­Orchard, owner Todd Harvey and his team take great pride in the quality of apples and cider they produce. Their crisp apples are a hand-picked blend of Minnesota apples including Haralson and Zestar that are fresh-pressed into a chemicalfree cider using a Flash pasteurization. By using heat instead of chemical preservatives, this process keeps the flavor of the apples intact.

After sourcing the turkey and cider, it was time to add our culinary expertise to the mix. We combined the turkey and

Fresh All-Natural Turkeys

Fresh Organic Turkeys

Fresh Free Range All-Natural Brined Turkeys

Fresh All-Natural Apple Cider Brined Turkey Breasts

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$1.99/lb.

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the cider with a light coating of sea salt and herbs to create our French-cut Apple Cider Brined Turkey Breast. This cutting ­technique removes all bones from inside the bird, but the drumette is attached on the outside. Your knife will slice right through it just like a loaf of bread. French cut turkey breasts will yield full flavor with all the functional benefits of a true boneless turkey breast.

The brine we created is equally important to your turkey.

Brine is a type of marinade that usually contains salt and sugar, and makes the white meat beautifully tender. Our particular brine is very mild and will stay on the bird until you rinse it off at home. If you want a richer flavor, bake as is without rinsing off the brine.

We have a limited supply of this turkey and would strongly encourage you to preorder your turkey by visiting or calling your nearest Lunds & Byerlys.

This holiday season, we welcome you to support Minnesota family farming by enjoying our succulent Apple Cider Brined Turkey Breast. Cheers!

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$3.99/lb.

$3.99/lb.

WHILE SUPPLIES LAST

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10/3/19 2:37 PM

Honey Mustard Roasted Carrot Coins with Thyme Kids will eat these carrot coins like candy! Kid-tested, Nourish-approved.

INGREDIENTS:

serves TO PREPARE:

4 cups organic carrots, chopped into coins 1 tablespoon extra virgin olive oil, organic K cup water 1 tablespoon organic unsalted butter 2 teaspoons raw apple cider vinegar 1 tablespoon water

2 tablespoons raw local honey K teaspoon sea salt K teaspoon L&B Garlic Powder 1 teaspoon L&B Mustard Powder N teaspoon L&B Organic Thyme, dried

6–8

In saucepan, heat butter, apple cider vinegar, water, honey, salt, garlic powder, dried mustard, and thyme, whisking over low heat until slightly thickened, 1–2 minutes.

Transfer roasted carrots to saucepan and mix with sauce until evenly distributed. Transfer to a serving platter and serve hot.

Heat oven to 375 F. Prepare carrot coins by trimming carrots, leaving carrots unpeeled, and cutting N inch medallions/circular “coins”.

Toss carrots with olive oil and K cup of water directly on a baking sheet or roasting pan. Roast carrots for 45 minutes until tender and lightly browned, turning once halfway through cooking.

Maple Butter Brussels Sprouts with Cinnamon Apples A delicious friendship between a fall vegetable and fall fruit!

serves

6

INGREDIENTS: 2 tablespoons organic extra virgin olive oil 3 tablespoons unsalted organic butter, melted 2 tablespoons L&B Pure Maple Syrup 2 teaspoons fresh lemon juice K teaspoon cinnamon, ground 1 pound Brussels sprouts, trimmed and halved

2 each red apples (Haralson is a good variety), cored and cut into N inch slices L cup dried cranberries K teaspoon medium coarse sea salt *Optional: K cup walnut pieces, toasted

TO PREPARE: Heat oven to 450 F. Whisk olive oil, butter, maple syrup, lemon juice and cinnamon until emulsified and creamy.

Spread Brussels sprouts, apples and dried cranberries on baking sheet or roasting pan and drizzle with butter mixture.

Toss to coat and sprinkle with sea salt.

Roast on top rack of oven for 12–16 minutes, or until Brussels sprouts are lightly caramelized and tender, but still holding their green color.

The key to kid friendly Brussels sprouts is to not over or under cook them. Think Goldie Locks and the Three Bears!

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[ healthy family ]

considering

probiotics? what you need to know

Do you have questions about probiotics? James B. LaValle, RPh, CCN, has answers!

Prebiotics

Prebiotics are a category of dietary fibers that cannot be digested by humans, yet are perfect food for probiotics. This means that consuming more prebiotics contributes to flourishing colonies of good bacteria in your system.

Consider gradually boosting your intake of naturally high-fiber foods like asparagus, beans, Brussels sprouts, garlic, leeks, and onions. These foods may cause gas and bloating if your body isn’t used to them. Your body may adjust more easily if you increase probiotics first, then slowly boost prebiotics.

Prebiotic supplements are also available—a prebiotic/probiotic blend makes it easy to boost your microbiome health in one step.

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Dr. LaValle is a clinical pharmacist, author, board-certified clinical nutritionist, and holder of a doctorate in naturopathy. He works with the NFL, NBA, and MLB to offer health, wellness, and diet strategies.

Question: How do you know if you need to take probiotics?

James LaValle: Other than people with SIBO (small intestine bacterial overgrowth), anyone with digestive issues such as gas, bloating, indigestion, constipation, or loose stools or immune issues such as allergies or being prone to colds will benefit from probiotics.

Anyone who has taken antibiotics for an illness or surgery or acne in the past should take a probiotic to restore beneficial flora to adequate levels.

People on acid-blocking medications or nonsteroidal anti-inflammatory drugs (NSAIDs) should consider probiotics.

Q: What are the recommended levels of colony forming units (CFUs)?

JL: You want counts in the billions, not millions. Some conditions like antibioticinduced diarrhea will resolve more quickly with higher CFUs. For issues like colitis or autoimmune disorders, healthcare providers may recommend higher CFUs initially but then back down to lower doses as maintenance.

Q: Can people of any age take probiotics?

JL: Yes, probiotics are safe and effective for every stage of life. For children, we need to remember they are also being medicated with antibiotics, acid-blocking drugs, and other medications that could change the diversity of their microbiome. It has been shown that dysbiotic flora can increase risk for developing allergies, sometimes severe. I often recommend probiotics for children due to their role in supporting the immune system, in addition to helping to address skin issues, and easing digestive woes associated with antibiotic usage.

2019

10/7/19 2:57 PM

Q: If you eat fermented food, do you need to take probiotics?

JL: Depending on the products, you often do still need to take a probiotic supplement, mostly because the bacteria starters used to make those food products can be limited in bacteria types. Kefir tests out pretty well for the amount of beneficial bacteria it contains, but you have to tolerate milk. I believe reasonable support with products that contain human flora strains is needed to fortify immunity.

Q: How do you know if you should take probiotics daily or weekly?

JL: Take probiotics daily until symptoms improve. After that, cut down to a couple of times a week. If you are on medications that disrupt the microbiome, I would suggest taking a probiotic at least five days per week.

Q: If you have to take antibiotics, when and how should you take probiotics to restore healthy flora?

Visit www.Probiotics.com for more information. This website is a great way to understand how probiotics work and which are appropriate to take and when.

JL: Take a probiotic at least two hours away from antibiotic dosing, typically twice a day. I have recommended this for the last 35 years. Rarely do I ever see a case of antibiotic-induced diarrhea or any decreased efficacy of the prescribed medication.

Q: Which strains work well for specific symptoms/conditions?

JL: The science of probiotics for condition-specific uses is still evolving. For example, L-rhamnosus has a couple of studies showing it might help weight loss, especially in women. I recommend “the friendly trio,” which are three of the most stable, well-documented, clinically studied species: Lactobacillus gasseri KS-13, Bifidobacterium longum MM-2, and Bifidobacterium G9-1. These have been reported to improve digestion, reduce cold and allergy symptoms, and restore a healthy microbiome in aging adults. ● N O V E M B E R 2 0 1 9 19

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10/8/19 9:28 AM

[ quick tips ]

BY KELLI ANN WILSON

picturing portion sizes 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.

Since most of us don’t carry a set of measuring cups and spoons with us everywhere, it can be hard to know how much food we’re eating.

It’s good to know that our own hands can serve as tools to help us get an approximate measurement.

SELECTED SOURCES “2015-2020 dietary guidelines,” Office of Disease Prevention and Health Promotion, https://Health.gov, 2015 • “Hand guide to portion control,” www.GuardYourHealth.com • “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 • “Serving-size chart,” Dairy Council of California, www.HealthyEating.org

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Fist = 1 cup Such as a bowl of cereal, canned peaches, cooked carrots, glass of milk, medium apple

Two fists = 2 cups Such as a tossed salad

Cupped hand = 1/2 cup Such as noodles, rice, oatmeal

Flat hand = 1 slice Such as whole wheat bread, or any type of bread

Thumb = 1 ounce or 1 tablespoon Such as peanut butter, hard cheese

Thumb tip = 1 teaspoon Such as cooking oil, mayo, butter

Palm = 3 ounces Such as chicken, beef, fish, pork

2019

10/7/19 10:32 AM

Smart Snacking

Share with a Friend

Mindless snacking is one of the biggest pitfalls when you’re trying to eat proper portions. Here are some ways to enjoy your favorite snacks without overeating:

Studies have shown that the bigger the portion, the more we eat, regardless of how hungry we are. Since restaurants tend to offer supersize portions, try splitting your entrée with a friend, or ask the wait staff for a box and wrap up half of your meal as soon as it arrives. ●

• Always eat off a plate or out of a bowl, rather than straight from the box or bag, and choose smaller size bowls, dishes, and glasses.

• Avoid eating while distracted (watching TV, driving, walking, etc.)

• Eat slowly and chew well, taking time to enjoy the flavors, textures, and smells of what you’re eating.

• Take a break before going back for seconds—it can take up to 15 minutes for your brain to get the message that your stomach is full.

• Divide bigger bags and boxes of snacks into proper portions right away—then you can just grab and go without having to think about how much to eat.

Load Up on Veggies Vegetables take up more space on your plate because they tend to be bigger. They’re better for you too—veggies aren’t as calorie dense as many other foods. Add a salad to your lunch or dinner to boost nutrition and increase your feeling of fullness.

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10/3/19 10:56 AM

BY VICTORIA DOLBY TOEWS, MPH

beat type 2 diabetes tools to use

Type 2 diabetes is one of the few diseases that can be reversed through diet and exercise. This is good news for the one in three Americans who have prediabetes.

Prediabetes means blood sugar levels are higher than normal but not high enough yet to be Type 2 diabetes. The bad news is prediabetes can lead to full-blown diabetes within 10 years if improvements in diet and exercise are not made. For a third of people with prediabetes, the timeframe is only five years.

These statistics make it clear the time to act is now! The following supplements help prevent the development of Type 2 diabetes for those with normal or slightly elevated blood sugar levels.

Garlic There is “research on people with metabolic syndrome (meaning those who are prediabetic, prehypertensive, and obese) showing that aged garlic extract increases a compound known as adiponectin by 10 percent,” says nutritionist and pharmacist James LaValle, RPh. Adiponectin helps insulin receptors work more effectively.

Probiotics Gut health influences the course of many diseases, including Type 2 diabetes. Flourishing colonies of healthful bacteria are key for wellbeing. Probiotic supplements have

been shown to improve insulin resistance, making cells more responsive to insulin.

Chia Chia seeds contribute to blood sugar control. In animal models, chia supplements prevent insulin resistance and undesirable blood lipid changes, even with a high-sugar diet. In people who already have diabetes, chia supplements help lower cardiovascular disease risk factors (a common diabetes complication).

Vitamin D Supplements of this fat-soluble vitamin rev up the body’s response to insulin, which in turn boosts glucose tolerance. Just 4,500 IU a day of vitamin D significantly lowers fasting blood glucose.

Curcumin Curcumin, derived from the spice turmeric, helps keep blood sugar levels steady. ● Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Curcumin and diabetes: A systematic review” by D. Zhang, Evid Based Complement Alternat Med, 11/24/13 • “Dietary chia seed induced changes in hepatic transcription factors and their target lipogenic and oxidative enzyme activities in dyslipidaemic insulin-resistant rats”

by A.S. Rossi et al., Br J Nutr, 5/13 • “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, 7/16 • “Effects of probiotics and synbiotics on obesity, insulin resistance syndrome, Type 2 diabetes and non-alcoholic fatty liver disease: A review of human clinical trials” by M.J. Sáez-Lara et al., Int J Mol Sci, 6/13/16 • Personal communication: James LaValle • “The promising future of chia, Salvia hispanica L.” by N.M. Ali et al., Journal of Biomedicine and Biotechnology, 2012

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2019

10/7/19 12:35 PM

BY ANN LOUISE GITTLEMAN, PhD, CNS

support your insulin receptors Insulin levels skyrocket with excessive intake of sugar, alcohol, and caffeine. Meals not properly balanced with blood sugar-stabilizing protein and fat spike insulin, overwhelming receptor sites and triggering fat storage.

When receptors are blocked or already saturated, insulin resistance occurs, giving rise to metabolic syndrome and contributing to high blood sugar and elevated triglycerides.

If weight gain, sugar cravings, intense hunger, frequent hunger, difficulty concentrating, anxiety, lack of focus, and fatigue are your major symptoms, then it’s time to clean up your insulin-receptor sites.

• Sip on a glass of water mixed with one teaspoon of raw apple cider vinegar during each meal. The acidity of apple cider vinegar slows the digestion of carbohydrates and can lower blood sugar by as much as 30 percent.

• Enjoy hot lemon water first thing in the morning.

• Supplement with chromium, a key mineral for blood sugar regulation.

• Use stevia in place of sugar in beverages, smoothies, and baking.

Stevia is a naturally sweet-tasting herb that does not cause an increase in blood sugar.

• Season your food with cinnamon, cloves, bay leaves, and coriander— which all help your body metabolize sugar. ● Ann Louise Gittleman, PhD, CNS Dr. Gittleman (www.AnnLouise.com) is a New York Times bestselling author of more than 30 books including Fat Flush Plan and The Fast Track Detox Diet. She has appeared on Good Morning America, Dr. Phil, 20/20, The View, PBS, and CNN. N O V E M B E R 2 0 1 9 23

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10/7/19 12:40 PM

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10/3/19 2:39 PM

[ let’s get cooking ]

BY EVA MILOTTE

goodbye sugar

hello natural sweeteners!

If you’re looking to cut back on the sweet stuff, you’re not alone. The average American consumes about 17 teaspoons of sugar a day! © BLM PHOTOGRAPHY

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2019

10/1/19 12:56 PM

The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. Sugar limits for children vary based on their age and calorie needs, but the range is between 3 and 6 teaspoons (12 to 25 grams) a day. Overconsumption of added sugar has been linked with many serious illnesses, such as heart disease, obesity, cancer, and diabetes.

One problem is that sugar lurks everywhere: Breads, pasta sauces, juices, yogurts, and baked goods are just a few of the products it hides in. Fortunately, alternative natural sweeteners are plentiful and easily found. Honey, maple syrup, date sugar, coconut sugar, rice syrup, and dried fruits all contribute their own unique flavors to recipes. Each brings something different to the table in terms of sweetness. All sweeteners, even natural ones, should be enjoyed in moderation.

Here are some common, popular, and unique varieties of natural sweeteners.

• Coconut Sugar: Granular in texture, this sweetener is produced from coconut palm flower sap that’s heated and poured into molds or beaten into granules. Coconut sugar’s flavor is not as mild as regular sugar. Instead it adds an almost nutty flavor to recipes.

• Date Sugar: When dried dates are pulverized, date sugar is the result. Containing more nutrients than most other natural alternative sweeteners, it absorbs a large amount of liquid when used in baking. It also doesn’t melt or dissolve like other dry sweeteners.

• Dried Fruits: Dried cranberries, cherries, dates, apples, figs, and raisins add sweetness, moistness, and flavor to baked goods. Dried fruits can be added chopped or puréed to recipes. Look for dried fruits with no added sugar.

• Honey: A pourable liquid produced by bees from flower nectar, honey comes in a wide variety of flavors. To remove wax and debris, it is mechanically filtered and strained. Honey works well in baked goods and custards.

For a milder taste, go with traditional honey. Varieties such as buckwheat add a strong, earthy flavor.

• Maple Syrup: Produced by boiling down the sap from maple trees, this alternative sweetener is rich in flavor and easy to add to many recipes. It also makes a great substitute for caramel.

• Rice Syrup: With a sticky consistency similar to honey, this natural sweetener is made from exposing cooked brown rice to enzymes that break down the starches, transforming them into digestible sugars. Rice syrup works well in recipes that require binding, such as granola bars.

Try this healthy version of a classic dessert. It incorporates three natural alternative sweeteners: dates, honey, and maple syrup for sweetness and flavor. ● SELECTED SOURCES “How much is too much?” SugarScience, University of California San Francisco, https://sugarscience.ucsf.edu • Naturally Sweet by the Editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016)

Innocent Millionaire’s Shortbread From Radiant by Hanna Sillitoe ($22.99, Kyle Books, 2019)

FOR THE SHORTBREAD BASE

O c ground almonds

M c Brazil nuts

N c pitted dates, chopped

3 Tbsp melted coconut oil

35 min prep time

+1 hr 45 min freeze time makes about 12 bars

FOR THE CARAMEL LAYER

K c coconut oil

3 heaped Tbsp almond butter

Generous pinch of salt

8 Medjool dates, pitted

2 Tbsp maple syrup

FOR THE CHOCOLATE LAYER

K c coconut oil

4 heaped Tbsp raw cacao powder

2 Tbsp honey

© BLM PHOTOGRAPHY

1. First make the base by combining all Shortbread Base ingredients in a food processor and blitzing until mixture forms a chunky paste.

2. Push mixture down into the base of a silicone tray, approximately 6-inches square, until it’s about K-inch thick. Pop in the freezer.

3. Next make the Caramel Layer by combining all Caramel Layer ingredients together in a high-speed blender until you have a smooth, gooey texture.

4. Spoon thick caramel mixture over cooled base and smooth out until even. Place in freezer for 1 hour until hard.

5. For the Chocolate Layer, heat coconut oil in a saucepan until melted. Remove from heat and stir in cacao powder and honey until mixture is smooth. Pour this over caramel layer and return to freezer for 30 minutes. Remove and cut into squares.

6. Store bites in freezer and remove 30 minutes before serving to allow them to soften a little.

Per serving: 371 Calories, 4 g Protein, 24 g Carbohydrates, 3 g Fiber, 32 g Total fat (20 g sat), 98 mg Sodium, HH Vitamin E, H Vitamin B2 (riboflavin), Magnesium, Phosphorus

Kitchen Note: Millionaire’s Shortbread bites are so tasty, it’s hard to believe they’re good for you! Unlike the traditional version, which is full of refined sugar and wheat flour, these are made using nuts, coconut oil, and cacao. These will also keep in the freezer for a month or two, so you always have a delicious, sweet snack on hand.

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10/7/19 10:37 AM

[ in focus ]

BY JANE EKLUND

help for the winter blues natural treatments for seasonal affective disorder

When daylight hours drop, so does your mood if you’re affected by seasonal affective disorder (SAD) or its milder sibling known as the winter blues.

Researchers believe the decrease in exposure to sunlight slows the release of serotonin, a brain chemical that regulates mood. The hormone melatonin, which modulates your circadian rhythms, plays a part too. The body secretes melatonin when the sun goes down, making you sleepy.

People who are more susceptible to SAD include women, those aged 15 to 55, those with a family history of wintertime depression, those who live in places where days are short in the winter months, and those diagnosed with depression or bipolar disorder. If you have SAD, you’re likely to feel down and hopeless, have trouble concentrating and interacting with others, and crave carbohydrates.

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2019

10/3/19 11:13 AM

Supplements to Combat SAD A number of supplements are used to beat back the winter blues and SAD. Consider trying these to keep SAD at bay: • St. John’s wort. This herb has been shown to help people with mild to moderate (but not severe) depression. Studies show it may work as well as prescription medications, without some of the side effects.

Research also indicates that St. John’s wort is even more effective in treating SAD when paired with light therapy.

• Melatonin. When summer changes to fall and fall transitions into winter, the levels of melatonin in your body may change as well.

More studies are needed, but supplementation with melatonin may provide relief to some people with depression that comes on in the cold months.

Remember, supplements can sometimes interact with medications, and severe depression should be treated by a doctor. So check with your physician to determine the best course of action, and make this winter a happier one

• Omega-3 fatty acids. Supplementing with omega 3s could reduce mild to moderate depression.

Omega 3s are key to brain function, and people with depression may have low levels of the omega 3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Some studies indicate that people who take prescription medication for depression may find increased relief if they also supplement with omega 3s.

To combat depression brought on by the dark days of winter, the first step is light therapy—treatment with fluorescent or incandescent lamps that replicate sunlight or a brightening sunrise. Talk with your physician about the best approach.

Some people also benefit from acupuncture, yoga, meditation, guided imagery, or massage. Vitamin D supplementation is helpful for some SAD sufferers: Taking 2,000 IU daily can keep neurotransmitters in balance.

Reach for the Light

Get a Head Start While researchers haven’t figured out how to prevent SAD, the Mayo Clinic notes that people who get ahead of the syndrome by starting their treatment early may be able to keep symptoms from getting worse. So if you take supplements to ward off the winter blues and seasonal affective disorder, try incorporating them into your routine before the blues arrive—it may help you stay on an even keel. ● “Feeling SAD this season?” by Catherine Ulbricht, Psychology Today, 1/10/12 • “Fish oil supplements: Can they treat depression?” by Daniel K. Hall-Flavin, 11/9/18; “Seasonal affective disorder (SAD),” 10/25/17, www.MayoClinic.org • “We helped discover seasonal affective disorder. Now here’s how to beat it” by Colby Itkowitz, Washington Post, 10/29/15

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10/3/19 11:14 AM

[ diy ]

BY NAN FORNAL

winter wellness

essential oils to get you through the winter season

As we embark on another long season of fending off colds and flu, our immune systems could use a little help.

In addition to eating healthy foods, getting plenty of rest, and taking your favorite immunity-strengthening supplements (Hello, elderberry!), consider using essential oils to add another layer to your fall and winter protection.

Boost Immunity The essential oils known as terpenes, from the pine and citrus families, offer antiviral action because they stimulate the body to produce blood cells that fight infection. This group includes bergamot, lemon, and pine.

Those in the phenol class, such as clove, oregano, and savory, provide immune-modulating benefits. Also stimulating to the immune system are essential oils classified as alcohols, including chamomile, clary sage, geranium, rose, and tea tree.

Get Better Sleep Adequate sleep is critical for immunity, as well as overall health and wellness. To relax right before bed, try massaging a few drops of oils (in a couple of teaspoons of almond or jojoba oil) into your chest, wrists, and the nape of your neck.

A few combinations to try include Roman chamomile, mandarin, and vetiver; bergamot, Roman chamomile, vanilla, and vetiver; and dill, neroli, and vetiver, according to David and Carol Schiller, who have researched the benefits of essential oils for more than 25 years.

Avoid Complications Baths offer the perfect occasion to reap the benefits of essential oils.

But never add essential oils directly

into bathwater, advises Lora Cantele, author of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness. Doing so leaves the undiluted substance floating on the top of the water where it could come into direct contact with skin and cause irritation and pain, she says.

Instead, while your tub is filling with water, mix a tablespoon of carrier oil like grapeseed with about 5 drops of essential oil in a nonreactive bowl.

After the tub has filled and the water’s off, add the oils to your bath and stir the water. This method avoids the loss of any essences through evaporation. You could also use an unscented body wash or liquid castile soap in place of the carrier oil, Cantele says. ●

SELECTED SOURCES Aromatherapy: A Complete Guide to the Healing Art by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2d ed., 2009) • Aromatherapy with Essential Oil Diffusers by Karin Parramore ($19.95, Robert Rose, 2018) • The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness ($24.95, Robert Rose, 2014) • Essential Oils Handbook by Amy Leigh Mercree ($14.95, Sterling, 2018)

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2019

10/2/19 8:39 AM

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