Lunds & Byerlys Nov 2021

celebrate the

harvest Strategies for depression Easy sugar swaps

C OM P L I M E N TA R Y

NOVEMBER 2021

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Edition of Taste for Life ®

Prevent Type 2 diabetes

10/6/21 6:53 AM

[ nutrition plus ]

vitamin B6 Like other B vitamins, B6 (aka pyridoxine) helps your body turn food into fuel. It plays a role in mental and physical health.

Essential for brain development and function, B6 is used by the body to make neurotransmitters, the hormones serotonin and norepinephrine that influence mood, and melatonin, which helps regulate your internal clock. It also plays a role in cardiovascular health and in the production of red blood cells and immune system cells.

Some research has indicated that B6 may help to reduce morning sickness in pregnancy, lessen symptoms of depression and of premenstrual syndrome, and reduce inflammation and symptoms of carpal tunnel syndrome and rheumatoid arthritis.

Are you getting enough?

The body can’t make B6, so it’s important to get it from your diet or in supplement form. B6 is plentiful in brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, wheat germ, and other foods. It’s also available as a supplement—on its own, in a multivitamin, or in a B-complex supplement.

Severe deficiency is uncommon, but signs of a serious deficit of B6 include irritability, depression, confusion, and sores inside or at the corners of the mouth. Because of low dietary intake and impaired metabolism of B6, alcoholism is associated with a higher risk for B6 deficiency. ● SELECTED SOURCES Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2010) • “Vitamin B6,” Linus Pauling Institute at Oregon State University, https://lpi.oregonstate.edu, 2021 • “Vitamin B6 – health professional fact sheet,” National Institutes of Health Office of Dietary Supplements, https://ods.od.nih.gov, 3/26/21

Food Sources

Daily Adequate Intake (AI)

FOOD

SERVING SIZE

VITAMIN B6 (MG)

Potato, russet, baked

1 medium-sized

0.70

Turkey, light meat, cooked

3 oz

0.69

Chicken, light meat, without skin, cooked

3 oz

Fortified cereal

1 cup

0.50–2.50

Salmon, wild, cooked

3 oz

0.48–0.80

Spinach, cooked

1 cup

0.44

Banana

1 medium

0.43

Hazelnuts, dry roasted

1 oz

0.18

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0.51

LIFESTAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1–3

0.5

0.5

Children

4–8

0.6

0.6

Children

9–13

1.0

1.0

Adolescents

14–18

1.3

1.2

Adults

19–50

1.3

1.3

Adults

51 and older

1.7

1.5

For information on Adequate Intake (AI) for infants and for pregnant or breastfeeding women, visit https://lpi.oregonstate.edu/ mic/vitamins/vitamin-B6

2021

9/22/21 4:50 PM

5

12

turkey day Traditional favorites with a healthy spin.

© 2021 BY GENERAL MILLS

[ november contents ]

20 28

5 market gourmet

20 in focus

Rice Pudding with Acorn Squash and Cinnamon.

Exercise can help to ease symptoms of depression.

6 health front

22 quick tips

Foods to boost brain power • Pecans may reduce cholesterol • More

12 turkey day!

Bread Stuffing • Foolproof Turkey Gravy • Roast Turkey with Fresh Thyme Rub and Maple Glaze • Sweet Potato and Leek Soup with Apples

18 an ounce of prevention

Make your own perfume with essential oils!

26 let’s get cooking Learn all about sugar alternatives.

28 healthy strategies A registered dietitian can help you create a custom eating plan.

Strategies for keeping Type 2 diabetes at bay.

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

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10/5/21 12:59 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

Featured Nourish Thanksgiving Recipes Found on pages 16 & 17

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

• GLUTEN-FREE KETO GRAVY

• TURKEY CRANBERRY N’ WILD RICE*

• GRAIN FREE STUFFING

•T URKEY MINESTRONE SOUP*

EXECUTIVE DIRECTOR – BUSINESS DEVELOPMENT

Amy Pierce

*great for turkey leftovers

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800-677-8847 customerservice@tasteforlife.com

If You Care Innovative and unique products created with a view to reduce the amount of waste in our waste streams. When used and disposed of correctly, nothing should remain of the product or its packaging. If You Care was created in 1990 and was the first and only unbleached coffee filter in North America. Unbleached parchment paper and baking cups soon followed.

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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); ©2021 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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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

2021

10/4/21 1:24 PM

[ market gourmet ] Rice Pudding with Acorn Squash and Cinnamon From 100% Real by Sam Talbot ($29.99, Oxmoor House, 2017)

1L c uncooked white rice

1 qt plus 1 c almond milk 4 c water

K c pure maple syrup 2 Tbsp date sugar*

3 cardamom pods

1 cinnamon stick

1 star anise pod

70 min prep time serves 8

K c macadamia nuts

3 Tbsp salted butter

K (1K lb) acorn squash, peeled and cut into K-inch pieces (about 1K c) 2 Fuji apples (about 1N lb), peeled and cut into K-inch pieces

2 Tbsp fresh lemon juice (from 1 lemon)

N tsp kosher salt

1. Process rice in a blender for 20 seconds.

Combine milk and the 4 cups water in a large saucepan. Bring to a boil over medium-high. Stir in rice, maple syrup, sugar, cardamom pods, cinnamon stick, and star anise. Reduce heat to low, and simmer, stirring constantly, until creamy, 45 minutes to 1 hour. Remove and discard cardamom pods, cinnamon stick, and star anise.

Remove from heat.

2. Preheat oven to 350˚. Pulse macadamia nuts in a blender until roughly chopped, 10 to 12 times. Spread nuts on a parchment paper-lined baking sheet, and bake in preheated oven until fragrant and golden, 8 to 10 minutes.

3. Melt butter in a large skillet over medium.

Add squash, apples, and lemon juice, and cook, stirring constantly, until tender, about 8 to 10 minutes. Sprinkle with salt.

4. Spoon pudding into 8 bowls. Top with squash-apple mixture and macadamia nuts. *If you can’t find date sugar, substitute brown sugar.

Kitchen Note: This rice pudding is a warm, creamy indulgence with the right amount of sweet-flavored cardamom.

Per serving: 338 Calories, 4 g Protein, 55 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat), 223 mg Sodium, HHH Calcium, HH Vitamin B1 (thiamine), B2 (riboflavin), E, H Vitamin B6, Magnesium, Phosphorus

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9/22/21 4:52 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

color may equal brain power

Fill your plate with high-flavonoid foods like apples, strawberries, oranges, and peppers, and you may be giving your brain a boost, according to a study published in July 2021.

The researchers followed more than 49,000 women and 27,000 men for 20 years, sending them regular questionnaires about the foods they ate and asking them twice to self-evaluate their cognitive abilities with a focus on short-term memory.

They found that those with the highest flavonoid intake had 20 percent less risk of self-reported cognitive decline than those with the lowest flavonoid intake.

“There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Walter Willett, MD, DrPH, of Harvard University. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.”

Flavonoids are potent antioxidants that occur naturally in plants. People in the study who ate at least half a serving per day of foods including oranges, peppers, celery, grapefruit, apples, and pears had the best cognitive results, said Dr. Willett—who added that even those who had incorporated flavonoids into their diets more recently benefited.

SOURCE “Study: Adding color to your plate may lower risk of cognitive decline,” American Academy of Neurology, 7/28/21

an apple a day . . .

. . . may help keep cardiovascular disease (CVD) away. That’s according to the findings of researchers who studied the effects of eating apples, which have antiinflammatory properties, on obesity-linked inflammation, which contributes to CVD. Participants in the trial who ate three whole Gala apples daily for six weeks saw improvement in their plasma biomarkers for inflammation and in their plasma antioxidant capacity as compared to a control group that avoided apples.

“Six-week daily whole Gala apple consumption may be an effective dietary strategy to mitigate the obesity-associated inflammation that exacerbates CVD risk, without weight loss,” the researchers concluded.

SOURCE “Daily apple consumption reduces . . . inflammatory biomarkers in adults with overweight and obesity”

by D.M. Liddle et at., American Journal of Clinical Nutrition, 8/21

6 N O V E M B E R

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9/29/21 3:43 PM

one healthy nut

If you want to lower your cholesterol, the pecan may be the nut for you. Research from the University of Georgia found that people at risk for cardiovascular disease who ate 68 grams of pecans daily during an eight-week study had significant improvements in total cholesterol, triglycerides, and “bad” cholesterol as compared with a control group.

The dietary intervention was “extremely successful,” said study author Jamie Cooper. “We had some people who actually went from having high cholesterol at the start of the study to no longer being in that category after the intervention.”

SELECTED SOURCES “Pecan-enriched diet shown to reduce cholesterol,” University of Georgia • “Pecan-enriched diets alter cholesterol profiles and triglycerides in adults at risk for cardiovascular disease in a randomized, controlled trial” by L.L. Guarneiri et al., Journal of Nutrition, 8/12/21

study: vitamin K is a-ok for heart health Recent research found that a diet rich in vitamin K led to lower risk of atherosclerosis-related heart disease in participants of a large, longterm study.

Using data collected over 23 years from more than 50,000 participants in the Danish Diet, Cancer, and Health Study, scientists at an Australian university looked at whether consuming foods rich in vitamins K1 and K2 offered protection against plaque buildup in the arteries, aka atherosclerosis.

The results indicated that the participants with the highest consumption of K1-containing foods—green leafy veggies and vegetable oils—had a 21 percent lower risk of being hospitalized with cardiovascular disease related to atherosclerosis. Those who ate the most K2-containing foods—meat, eggs, and fermented foods like cheese—had a 14 percent lower risk of hospitalization.

“Although more research is needed to fully understand the process, we believe that vitamin K works by protecting against the calcium build-up in the major arteries of the body leading to vascular calcification,” said Dr. Nicola Bondonno, a senior author of the study.

SELECTED SOURCES “Growing evidence of vitamin K benefits for heart health,” Edith Cowan University, 8/9/21• “Vitamin K intake and atherosclerotic cardiovascular disease in the Danish Diet Cancer and Health Study” by J.W. Bellinge et al., Journal of the American Heart Association, 2021

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BY EVA MILOTTE

Stuffing, gravy, and turkey are perhaps the most classic and time-honored recipes for Thanksgiving. Make sure your holiday is complete with this popular trio. And for a new tradition, try a hearty sweet potato soup brightened with some of autumn’s favorite foods: apples and maple syrup.

Bread Stuffing From Betty Crocker Best 100 by Betty Crocker ($25, Mariner Books, 2021)

Oil or cooking spray

O c butter

2 large stalks celery (with leaves), chopped (1K c)

1 medium onion, chopped (1 c)

9 c soft bread cubes (about 15 slices bread)

55 min prep time

serves 12 (½ cup each)

1K tsp chopped fresh or K tsp dried thyme leaves 1K tsp chopped fresh or K tsp dried sage leaves or ¼ tsp ground sage

1 tsp salt

¼ tsp pepper

1. Heat oven to 350°. Grease a 13×9-inch (3-quart) glass baking dish with oil or cooking spray.

2. In a 4-quart saucepan or a Dutch oven, melt butter over medium-high heat. Add celery and onion and cook 4 to 6 minutes, stirring occasionally, until tender. Add remaining ingredients; stir gently to mix well. Spoon into a baking dish.

3. Cover with foil; bake 25 minutes. Remove foil; bake 10 to 15 minutes longer or until center is hot and edges are beginning to brown.

Kitchen Note: What’s turkey without the stuffing? This is a classic everyone will love.

Per serving: 188 Calories, 4 g Protein, 16 g Carbohydrates, 2 g Fiber, 13 g Total fat (8 g sat), 160 mg Sodium, H Vitamin A, B1 (thiamine), B3 (niacin)

12 N O V E M B E R

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9/27/21 10:29 AM

© 2021 BY GENERAL MILLS

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

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continued from page 13

Foolproof Turkey Gravy From Betty Crocker Best 100 by Betty Crocker ($25, Mariner Books, 2021)

Turkey drippings (fat and juices from roasted turkey)

¼ c all-purpose flour

2 c liquid (juices from roasted turkey, broth, or water)

K tsp salt, or less if using turkey drippings

¼ tsp pepper

10 min prep time makes 2 cups

1. Pour drippings from the roasting pan into a bowl, leaving brown particles in pan. Return ¼ cup drippings to roasting pan. Stir in flour. Pour remaining drippings into a fat separator. Pour drippings (leaving fat in separator) into a 2-cup measure. Add enough broth to equal 2 cups.

2. Cook over medium heat, stirring constantly, until mixture is smooth and bubbly. Stir in 2 cups liquid. Heat to boiling, stirring constantly.

Boil and stir 1 minute. Stir in salt and pepper.

Kitchen Note: If you’d like a thicker gravy, mix 1 tablespoon all-purpose flour with 2 tablespoons additional broth or water. Whisk it into the hot gravy, bring to a boil, stirring constantly, and cook 1 minute longer. End up with a few lumps? Pour the gravy through a fine-mesh strainer to give the gravy a silky smoothness. A flavorful broth is a traditional liquid for many gravies, but you can mix things up by using wine, milk, or half-and-half with broth. Also, taste your gravy before you serve it to make sure it is well seasoned. If it’s too salty, stir in a little more water or low-sodium chicken broth.

Per serving (serves 16; 2 tablespoons each): 54 Calories, 1 g Protein, 3 g Carbohydrates, 0 g Fiber, 5 g Total fat (1 g sat), 109 mg Sodium

Roast Turkey with Fresh Thyme Rub and Maple Glaze From Betty Crocker Best 100 by Betty Crocker ($25, Mariner Books, 2021)

1 whole turkey (12 lb), thawed if frozen

2 Tbsp butter, divided

3 Tbsp chopped fresh thyme leaves

1 tsp salt

K tsp ground allspice

K tsp pepper

1 Tbsp olive oil

2 Tbsp real maple or maple-flavored syrup

14 N O V E M B E R

4 hrs, 20 min prep time

serves 12

1. Heat oven to 325°. Discard turkey’s giblets and

Sweet Potato and Leek Soup with Apples

neck or reserve for another use. Rinse turkey inside and out with cold water; pat dry with paper towels.

2. Fold wings across back of turkey so tips are touching. If turkey doesn’t have an ovenproof plastic leg band holding legs together, tuck legs under band of skin at tail (if present) or tie legs together with kitchen string, and then tie to tail if desired. Place turkey breast-side up on a rack in a large roasting pan. Melt 1 tablespoon of the butter; brush over turkey.

3. In a small bowl, mix thyme, salt, allspice, pepper, and oil. Rub mixture over turkey. Insert ovenproof meat thermometer into turkey so tip is in thickest part of inside thigh and does not touch bone.

4. Roast uncovered 3 hours to 3 hours 45 minutes. After roasting about 2 hours, cut plastic band, skin, or string holding legs, to allow inside of thighs to cook thoroughly and evenly. Place a tent of foil loosely over turkey to prevent excessive browning.

5. Melt remaining 1 tablespoon butter; mix with

From the Taste for Life test kitchen

2 Tbsp olive oil

2 leeks, white parts only, sliced and rinsed well

1 small yellow onion, diced

4 apples, divided

90 min prep time serves 8

¼ c maple syrup

2 Tbsp apple cider vinegar

3 lbs sweet potatoes, peeled and chopped

1K qt low-sodium vegetable stock

1 c your favorite milk (dairy or non-dairy)

syrup. Brush half of mixture over turkey about 20 minutes before completely cooked. Brush again about 10 minutes before completely cooked.

Salt and freshly ground black pepper

K c half-and-half

6. Turkey is done when thermometer reads

¼ c pumpkin seeds

165° and legs move easily when lifted or twisted.

Remove turkey from pan to a warm platter (reserve pan drippings for gravy, if desired); cover with foil to keep warm. Let stand 15 minutes for easiest carving.

Kitchen Note: This recipe is a Betty Crocker favorite because it has both a flavorful rub and a complementary glaze. Doubly delicious! For optimal food safety and even doneness, the USDA recommends cooking stuffing separately.

Cooking home-stuffed poultry or game birds is riskier than cooking those that are not stuffed.

However, if you choose to stuff poultry or game birds, it’s necessary to use an accurate food thermometer to make sure the center of the stuffing has reached a safe minimum temperature of 165°. Even if the poultry or game bird itself has reached the safe minimum internal temperature of 165°, the stuffing may not have reached the same temperature.

Bacteria can survive in stuffing that has not reached 165°, possibly resulting in food-borne illness. Do not stuff poultry or game birds that will be grilled, smoked, fried, or microwaved, because they will never get hot enough in the center to be safe.

Per serving: 415 Calories, 57 g Protein, 3 g Carbohydrates, 0 g Fiber, 18 g Total fat (5 g sat), 491 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, Phosphorus, HHHH Vitamin B2 (riboflavin), Zinc, H Vitamin B1 (thiamine), Iron, Magnesium, Potassium

1. Heat oil in a large soup pot over medium heat. Add leeks and onion and sauté for 10 minutes, until they soften, stirring occasionally. Chop (they don’t need to be peeled) 2 of the apples and add to pot. Add maple syrup and vinegar. Cook for 5 minutes.

2. Add sweet potatoes and stock. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes.

3. Add milk and simmer, uncovered, for 10 minutes.

Purée in a high-speed blender or in a food processor. Season to taste with salt and pepper.

4. Thinly slice remaining 2 apples. Garnish each serving with apple slices, a drizzle of half-and-half, and pumpkin seeds.

Per serving: 327 Calories, 6 g Protein, 61 g Carbohydrates, 8 g Fiber, 8 g Total fat (2 g sat), 293 mg Sodium, HHHHH Vitamin A, HHH Vitamin B6, HH Vitamin B2 (riboflavin), Magnesium, Phosphorus, H Vitamin B1 (thiamine), C, E, K, Calcium, Folate, Iron, Potassium, Zinc

2021

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Turkey Cranberry ‘N Wild Rice Salad A wonderful way to use your holiday leftovers!

This salad makes a delicious lunch or light dinner.

INGREDIENTS:

amount:

1½ pounds cooked turkey, cubed

servings

4

3 cups cooked wild rice

1½ cups raw cranberries, coarsely chopped amount:

servings

L cup chopped green onions

6–8

1 cup chopped celery

½ cup chopped fresh parsley

Grain Free Stuffing Enjoy a traditional-style stuffing, without the grains! This yummy stuffing is made with Bob’s Red Mill Grain Free Flatbread Mix and is the perfect addition to your holiday table.

Recipe provided by Bob’s Red Mill.

¼ cup orange juice 1½ Tbsps cider vinegar

1 Tbsp sugar

1½ tsps Dijon mustard

INGREDIENTS:

½ cup Italian parsley, chopped

½ tsp salt

2 (7.05-ounce) packages Bob’s Red Mill Grain Free Flatbread Mix

1 Tbsp minced sage

L cup vegetable oil

4 eggs

1 Tbsp minced thyme

½ Tbsp minced rosemary

½ cup oil

salt and pepper, to taste

1 cup slivered almonds, toasted

TO PREPARE:

½ cup butter, divided

2 cups chicken stock or vegetable stock

1. In a large bowl, combine turkey, wild rice, cranberries, celery and green onions.

1 medium onion, diced, about 1½ cups

2 eggs, beaten

2. In a small bowl, combine parsley, orange juice, vinegar, sugar, mustard and salt. Slowly whisk in oil until smooth and slightly thickened.

½ cup water

3 stalks celery, diced, about 1½ cups

TO PREPARE: 1. Heat oven to 400F. Oil a baking sheet or line with parchment paper.

2. Combine flatbread mix, eggs, oil and water until well combined. Let sit for 5 minutes. Scoop dough onto baking sheet and form into a ¼-inch thick rectangle, then bake for about 15 minutes. Once cooled cut into ½–¾-inch cubes and spread in a single layer on a baking sheet. Turn oven to 250F. Bake cubes for 1 hour, stirring every 15 minutes. Leave baking tray in the oven and turn oven off. Allow oven to cool completely before removing tray.

3. Add dressing to turkey mixture and stir in almonds.

Cover and refrigerate several hours or overnight before serving.

3. Heat oven to 350F. Butter an 8 x 8-inch baking pan.

4. In a large skillet over medium heat, melt ¼ cup butter. Add onion and celery and cook until soft and fragrant, about 8 minutes. Stir in parsley, sage, thyme and rosemary, and cook until fragrant, about 1 minute. Season with salt and pepper.

5. Place bread cubes in a large bowl and add skillet mixture. Toss to combine. In a medium bowl, whisk together chicken or vegetable stock and beaten eggs and pour over bread mixture. Season generously with salt and pepper and toss until completely coated and liquid is mostly absorbed.

6. Transfer mixture to prepared baking dish, then melt ¼ cup butter and drizzle over top. Cover with foil and bake until cooked through, 45 minutes, then remove foil and bake until bread is golden, about 10–15 minutes.

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2021

10/6/21 7:21 AM

Turkey Minestrone Soup This soup is a perfect way to use your leftover holiday turkey!

INGREDIENTS:

1 leftover turkey carcass, leave extra meat on

10 cups water amount:

Gluten-Free Keto Gravy

1 cup

This keto-friendly gravy uses Bob’s Red Mill Xanthan Gum and the broth of your choice, along with seasonings. It’s so simple you can have it on your holiday table (or any other time of the year) in about 15 minutes!

Recipe provided by Bob’s Red Mill.

INGREDIENTS: 1 cup broth of choice

¼ cup organic chicken stock, low-sodium

1 bay leaf

2 (14.5-ounce) cans stewed tomatoes

1 (15.5-ounce) can great northern beans, drained

1 (15-ounce) can organic garbanzo beans, drained

2 organic potatoes, peeled and cubed

amount:

12 (K cup)

1½ tsps minced garlic

servings

1 Tbsp dried basil, crumbled

½ tsp salt, (optional) ¼ tsp freshly ground black pepper ½ cup organic and/or whole wheat spaghetti, broken uncooked

1 (16-ounce) package frozen organic green beans

⅛ tsp Bob’s Red Mill Xanthan Gum

TO PREPARE:

½ tsp garlic powder ½ tsp onion powder

1. In large Dutch oven, combine first 4 ingredients. Bring to a boil; reduce heat and simmer, covered, 1 hour.

¼ tsp dried thyme

2. Remove meat and bones from broth; cool.

salt and pepper, to taste

TO PREPARE: 1. In a small pot, whisk together broth, xanthan and seasonings until thoroughly combined.

Place over medium heat and whisk while the mixture starts to thicken to the point where it will coat the back of a spoon. This will take between 5–10 minutes. Serve warm.

3. Remove turkey meat from bones; discard bones. Chop turkey into bite-size pieces.

Strain broth; return broth and turkey to Dutch oven. Stir in next 8 ingredients. Bring to a boil; reduce heat and simmer 20 minutes.

4. Stir in spaghetti and green beans; continue cooking until potatoes and pasta are tender (about 10 minutes).

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10/6/21 7:21 AM

BY KELLI ANN WILSON

an ounce of

prevention Type 2 diabetes is on the rise, but you can reduce your risk The numbers don’t lie: According to the Centers for Disease Control and Prevention (CDC), about 34 million of us—about one in 10—currently have diabetes, while another 88 million have its precursor, prediabetes. Type 2 diabetes, characterized by high blood sugar, can lead to other serious health problems. The good news?

Type 2 diabetes is preventable by making key lifestyle changes such as losing just a little bit of weight and committing to living a more active lifestyle.

Know your risk Knowing your risk for Type 2 diabetes is important because early detection—at the prediabetes level—can help to prevent full-blown disease.

While prediabetes may not have clear symptoms, there are risk factors that may lead to its development including being overweight, being 45 years or older, having a close family member with Type 2 diabetes, being physically active less than three times per week, and having had a diagnosis of gestational diabetes or polycystic ovary syndrome. If you have any of these risk factors, schedule a simple blood test to find out where you stand.

Supportive supplements In addition to a healthy diet and regular exercise, some supplements have been shown to support healthy blood sugar levels. Always consult your

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healthcare provider before taking any new supplements.

Chromium: Low levels of chromium have been linked to elevated blood sugar levels. If you are deficient in chromium (which is rare), you may want to consider supplementing.

Zinc: Supplementation with zinc may help to reduce blood glucose and insulin resistance. It also appears to reduce disease progression from prediabetes to diabetes.

Vitamin D: Long-term studies have shown that those with higher blood levels of vitamin D, including those with prediabetes, appear to be at a lower risk of developing diabetes.

Alpha-lipoic acid: Preliminary research has shown that alpha-lipoic acid may help to improve insulin sensitivity in those with prediabetes.

Cinnamon: Multiple studies indicate that cinnamon has a positive effect on fasting blood glucose levels. Both cinnamon and cinnamon extract appear to be effective.

SELECTED SOURCES “Influence of cinnamon on glycemic control in individuals with prediabetes . . .” by G.R. Romeo et al., Journal of the Endocrine Society, 7/13/20 • “Metabolic effects of a-lipoic acid supplementation in pre-diabetics . . .” by L.E. Gosselin et al., Food & Function, 9/1/19 • “Prediabetes—Your chance to prevent Type 2 diabetes,” 6/11/20; “Prevent Type 2 diabetes,” 7/15/21; “Type 2 diabetes,” 8/10/21, Centers for Disease Control and Prevention, www.CDC.gov • “Vitamin D supplementation for prevention of Type 2 diabetes mellitus . . .” by A.G. Pittas et al., Journal of Endocrinology & Metabolism, 12/20 • “Vitamins & diabetes,” American Diabetes Association, www.ADA.org, 2021 • “Zinc supplementation improves glycemic control for diabetes prevention and management . . .” by X. Wang et al., American Journal of Clinical Nutrition, 7/1/19

2021

10/5/21 2:18 PM

Eat to beat diabetes Diet plays an important role in maintaining healthy blood sugar levels. Here are some suggestions to help you put the right foods on your plate. ✚ Add more of these foods: • Low-carb vegetables like asparagus, bell peppers, broccoli, and spinach

About 34 million of us—about one in 10—currently have diabetes Centers for Disease Control and Prevention (CDC)

• Fruits including apples, bananas, berries, and oranges • Lean protein such as chicken, eggs, fish, tofu, and turkey • Whole grains including brown rice, quinoa, and steel-cut oats • Water and unsweetened drinks

- And less of these:

• Processed foods such as chips, fast food, and sweets • Trans fats found in margarine and processed or fried foods • Sugary drinks including fruit juice, soda, and sports drinks • Alcohol SELECTED SOURCES “Diabetes and fruit” by Camille Noe Pagán, www.WebMD.com, 2/21/20 • “On your way to preventing Type 2 diabetes,” Centers for Disease Control and Prevention, www.

CDC.gov

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9/30/21 5:24 PM

[ in focus ] B Y T A S T E F O R L I F E S T A F F

move to lift your mood! exercise is linked to better mental health

A new study caught our eye a couple of months ago. Taking part in yoga classes—in person or online—was shown to be an effective remedy for treating work-related stress.

That research added to the growing pool of studies demonstrating that regular exercise helps relieve depression, ease anxiety, alleviate fatigue, and improve quality of life.

Exercise v. medication In a review of more than a dozen studies, exercise was shown to have a moderate to large antidepressant effect.

In one of those studies, a group of adults with major depressive disorder either took the prescription drug Zoloft, or did a course of aerobic exercise, or used both therapies for four months. At the end of the study, all groups saw significant improvement, and those who only exercised had fewer relapses than the medication group after 10 months.

In other studies, walking 20 to 40 minutes three times a week for six weeks eased overall depressive symptoms in men and women better than attending a social support group.

Improvements in mood were seen in people with major depression after just 10 days of aerobic exercise.

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Be consistent Keep your exercise routine up to maintain those benefits: One study found that stopping exercise induced depressive symptoms, particularly for women.

Exercise not only lifts people bogged down by depression but also calms those with anxiety. While vigorous, aerobic, and high-intensity exercise can help here too, also consider calming practices that incorporate mind-body balance such as yoga, t’ai chi, and exercising outdoors. ● SELECTED SOURCES “Chronic heart failure and depression” by C. Herrmann-Lingen, Internist (Berl), 3/20/18 • “Effect of exercise versus cognitive behavioural therapy or no intervention on anxiety, depression, fitness, and quality of life . . .” by L. Morris et al., Addiction Science & Clinical Practice, 1/16/18 • “Effect of tai chi versus aerobic exercise for fibromyalgia . . .” by C. Wang et al., British Medical Journal, 3/21/18 • “Exercise interventions on healthrelated quality of life for people with cancer during active treatment” by S.I. Mishra et al., Clinical Otolaryngology, 10/12 • “Physical exercise intervention in depressive disorders . . .” by T. Josefsson et al., Scandinavian Journal of Medicine & Science in Sports, 2014 • “Therapeutic effects of aerobic and resistance exercises for cancer survivors . . .” by J.T Fuller et al., British Journal of Sports Medicine, 3/16/18 • “Yoga helps reduce work-related stress,” www.Eurekalert.org, 7/8/21

2021

9/23/21 8:25 AM

Taking the first steps

If you are new to exercise or have a serious health condition like heart disease or an injury, work with a qualified physical therapist or trainer to choose the best routine for your needs and gradually increase the intensity.

You’ll notice mental health improvement quickly, with further advantages over time, not to mention a variety of side benefits like better sleep, blood

sugar control, longevity, brain function, heart health, and weight management.

Any exercise is better than none, but exercising outdoors often provides greater mood benefits. Bonus points for access to trees, water, or other scenes of natural beauty. In Japan, researchers have found that nature therapy, or “forest bathing,” has profound benefits for stress, mood, and overall health.

Researchers at the University of California also found that people who exercise outside have greater stress reduction and tend to exercise more regularly than those who exercise indoors. You’ll also notice greater mood benefits immediately after you exercise outdoors that aren’t as likely to occur with indoor exercise. That said, research also supports mood benefits for virtual reality exercise, already popular for rehabilitation.

Fill the gaps Nutritional deficiencies can contribute to the symptoms of depression, stress, and anxiety.

If you’re not getting enough of the following in your diet, consider supplements.

• Vitamin A • B-complex vitamins • Vitamin C • Vitamin D • Vitamin E • Magnesium • Omega 3s

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9/23/21 8:25 AM

[ quick tips ] B Y L I S A F A B I A N

DIY essential oil perfume

blend a signature scent

The power of fragrance has long been known to affect one’s mood and to create atmosphere in a space.

The most concentrated form of herbal energy, essential oils have held an important role in creating perfumes.

We’ll show you how to create your own signature scent.

Custom-blended fragrances also make great gifts for the upcoming holiday season.

Craft your own scents Conventional perfumes contain chemicals like parabens and phthalates. Creating a fragrance from essential oils lets you avoid these substances.

While master perfumers may blend more than 100 aromatic compounds when developing a conventional fragrance, making your own natural version need not be so complicated.

• Start by deciding whether you’d like a one-note perfume made with one essential oil, or a many-note fragrance crafted from several oils.

•S tick to oils from just one or two fragrance families to avoid scent overload. Some essential oils are strong smelling. A potent oil can dominate a delicate oil’s scent.

•W hen making perfume, always dilute essential oils with a carrier oil in a small glass cup or bowl.

Consider grape seed, jojoba, or borage oil.

Do not use mineral oil.

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Meet the fragrance families As for which oils to use, consider the scents most intriguing to you. Do you like ones that are floral?

Citrusy? Woody? Spicy?

Remember: A number of essential oils are delightful all on their own. You may find oils like jasmine, lavender, chamomile, rose otto, vanilla, or ylang-ylang need not be combined with anything else.

When making blends, consider the following essential oils grouped together into their own fragrance families.

• Citrus: Bergamot, grapefruit, lemon, lemongrass, lime, and orange • Floral: Geranium, lavender, rose, violet, and ylang-ylang • Spicy: Cardamom, cinnamon, clove, ginger, and vanilla • Woody: Frankincense, myrrh, patchouli, pine, and sandalwood SELECTED SOURCES Essential Oils edited by Claire Cross ($19.95, Dorling Kindersley, 2016) • Essential Oils & Aromatherapy Workbook by Marcel Lavabre ($19.99, Healing Arts Press, 2020) • Essential Oils for the Whole Body

by Heather Dawn Godfrey ($24.99, Healing Arts Press, 2019)

2021

10/5/21 11:08 AM

More blending tips Once you’ve decided on the essential oils, start with a simple perfume blend of just two to three. This amount makes it easier to determine if the scent will be appealing to you. When you gain confidence, you can add more oils—up to seven per blend.

Follow this easy formula for blending essential oils with carrier oil in a small glass cup or bowl: 2 drops essential oil with 2 teaspoons carrier oil. This amount is good for experimenting with, as it doesn’t require large amounts of ingredients. When you’re satisfied with the formula, make a larger batch by combining 6 drops essential oil with 2 tablespoons carrier oil.

• Don’t add the essential oils all at once. Add them drop-by-drop to monitor the direction the scent is heading. If it becomes unappealing, discard the formula and begin again.

• Transfer the final blend to a sterilized, dark-colored glass bottle. Label the bottle with the date the perfume was made.

• You can also purchase amber-colored glass rollerball bottles online. This type of applicator makes it easy to apply perfume behind the ears, on both sides of the neck, and along the collarbone.

• Always do a patch test before using your newly created scent. Apply a small amount to the inside of your elbow. Wait 24 hours. If any redness or irritation occurs in the area, do not use the perfume.

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10/5/21 11:08 AM

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[ let’s get cooking ] B Y L I S A F A B I A N

sweet! sugar substitutes

The holiday season presents us with tempting treats and desserts that can be hard to resist. The problem with traditionally sweetened desserts is they’re loaded with sugar, which is addictive. The more you eat, the more you want.

Sugar is also high in calories and inflammatory to the body. Excessive consumption is linked to chronic inflammation, autoimmune conditions, energy depletion, skin issues, and heart disease. Sugar contributes to an increased body fat percentage and is also linked to an increased risk of diabetes. If you’re looking to help prevent certain conditions associated with high sugar intake, using natural sweeteners in small amounts can be a healthier alternative.

The Options Sugar alternatives can be natural or artificial. Artificial sweeteners are fake sugar substitutes, which may come from naturally occurring items like herbs or even sugar itself.

Natural sweeteners can be healthier, but keep in mind that moderation is key. Even natural substitutions can raise your blood sugar, depending on their glycemic indexes and fructose contents. Limit sugar consumption of any kind. Try flavoring and sweetening food with sprinkles of cinnamon and dashes of vanilla extract.

If you have a craving for something sweet, the following alternatives can be healthier options for sweetening baked goods, beverages, and more. For best results, look for recipes that specifically call for a certain sweetener.

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• Agave syrup. Extracted from the agave plant, this option must be filtered and transformed into glucose. So, although it’s technically a natural sweetener, agave syrup is still quite highly processed.

A popular addition to drinks, teas, and coffees, agave is very sweet. Since agave nectar is 84 percent fructose, it may increase hunger pangs.

• Coconut sugar. A plant-based and vegan alternative, this sweetener is made from the sap from the flowers of the coconut palm. Healthier than conventional sugar, coconut sugar contains small amounts of iron, zinc, and inulin, a fiber that can help prevent blood sugar spikes. Coconut sugar adds both texture and color to baked goods, and it does not taste too much like coconuts. Use it as a sugar replacement in your favorite recipes.

To help it dissolve as easily as granulated sugar, grind coconut sugar into a fine powder with a spice grinder before baking with it.

• Date sugar. Made by pulverizing dried dates into a powder, this sweetener retains a lot of its nutrients.

Its drawback is that it absorbs a lot of liquid, so it won’t dissolve or melt as well as other dry sugars. If you use date sugar in baked goods, be sure to adjust the liquid or the items will be dense and dry. Better yet, find recipes that have been created specifically with date sugar in mind.

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10/6/21 9:33 AM

• Honey. Popular with humanity (and bears!) for thousands of years, honey is the ultimate natural sweetener. This viscous liquid is made when bees feed off flower nectar. Traditional honey is mechanically filtered and strained to remove debris and wax. There’s also raw honey, which retains a lot of its pollen and is only lightly filtered.

Trace amounts of antioxidants, minerals, and vitamins are present in honey. It’s high in calories, but it’s a popular sugar substitute in beverages, marinades, and dressings. Top pancakes, toast, and yogurt with honey. Use in custards and curds.

Both traditional and raw honey can vary greatly in flavor depending on the bees’ diets.

• Maple syrup. This sweet, sticky substance is made by boiling down the sap from maple trees.

It takes 40 gallons of sap to produce one gallon of maple syrup! Depending on processing, different grades are created. Pure maple syrup offers some amounts of antioxidants, vitamins, and minerals.

Top breakfast foods with this flavorful ingredient.

Maple syrup makes a great substitute for caramel.

• Monk fruit sweetener. Derived from the Southeast Asian monk fruit, this product gets its sweet flavor from antioxidants known as mogrosides. Look for it in the sweetener aisles

and in products such as canned fruit, chocolate, and juice. Monk fruit sweetener is calorie free and is approximately 100 times sweeter than conventional sugar, so a little goes a long way.

Look for unadulterated versions.

• Stevia. In liquid or granulated form, this sugar alternative comes from the stevia plant. Stevia is about 350 times sweeter than sugar, so not much is needed. It contains no fructose and has a glycemic index of zero. If the taste of stevia is too strong for you, try the liquid version. Stevia works well in coffee, smoothies, and other beverages.

• Xylitol. A naturally occurring sugar alcohol, xylitol can’t be digested by the body so it does not add calories toward the diet. It can be used in baking, and it’s also commonly found in sugar-free gum, mints, and candy. Keep in mind that consuming xylitol may cause gas, bloating, and GI distress for some individuals. ● SELECTED SOURCES “Healthiest sugar substitutes” by Just Vegan Today, https://JustVeganToday.com, 6/28/21 • Naturally Sweet by America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016) • “Sugar substitutes: Helpful or harmful?” www.NutritionLetter.Tufts.edu, 8/9/19 • “Your comprehensive guide to sugar substitutes, according to nutritionists” by Nikhita Mahtani, www.WomensHealthMag.com, 5/17/21

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10/6/21 2:42 PM

[ healthy strategies ] B Y J A N E E K L U N D

Get personalized

nutrition A registered dietitian can help you find the eating plan that’s right for you Want to feel better through eating better? Talk to a pro. That means a registered dietitian (RD), sometimes called a registered dietitian nutritionist (RDN). Sure, the multitude of popular diet programs—from keto to vegan to intermittent fasting—have plenty to offer. But what they can’t provide is a nutrition plan that works for you because it was designed specifically for you.

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2021

9/29/21 9:10 AM

Understanding credentials Be sure to look for the initials RD or RDN: They indicate a nutritionist who has undergone rigorous education and training.

That includes a bachelor’s degree, a post-college internship program that’s typically six- to 12-months long, a passing score on a national exam, and regular continuing education courses.

Registered dietitians work in a variety of settings: hospitals and nursing homes, school cafeterias, nutrition-related industries, community public health settings, research labs, and more. Those who work with individuals may be on the staff of a healthcare center or in private practice.

How do you find an RD to work with? You may get a referral, but you can also visit www.EatRight.org, the website of the Academy of Nutrition and Dietetics, which has a Find an Expert tool.

How the process works To find out how registered dietitians work to create a nutritional plan for their clients, we checked in with Ruth Clark, RD, MPH, who has a private practice in Peterborough, NH (https://RuthClarkRD.com), and is author of Cool the Fire: Curb Inflammation and Balance Hormones.

Question: Who should seek out a registered dietitian?

Ruth Clark: Anybody who wants to change their habits around food. Registered dietitians are incredibly well trained to help people from the standpoint of customizing and individualizing a plan for them. There’s a lot of confusion today in the marketplace around nutrition. Everybody wants you to follow their program.

That can lead people to push themselves into a diet that will eventually fail. Better to work with somebody who encourages you to go within and figure out the path that works best for you.

Question: What should people expect from their initial appointment?

RC: A first meeting will start with a nutritional assessment and lifestyle evaluation. Some people have

never tried to improve their diets and other people are trying really hard but not seeing the results they want. I take a holistic approach, so I’m not just looking at what are they eating. I want to know, How are they sleeping? How much stress are they under? What kind of exercise are they doing? Are their hormones in balance? It’s all connected.

Question: What’s the first step in designing a plan?

RC: I work with a lot of midlife and older women so I like to start with a two-week cleanse or elimination diet.

That involves looking at their eating style, their hormone balance, any symptoms related to inflammation. That can help me pinpoint foods that they may be sensitive to and remove them from their diet. It can make a profound improvement in the way they feel and give them energy to implement changes, like having a plan for meals and for regular shopping. If you don’t do that, you’re going to end up having pizza and Chinese food for dinner.

Many of my clients are struggling to lose weight, so another step is an exercise program. That can start with a small amount of walking with a goal of walking for 30 to 45 minutes five days a week.

Question: How long and how frequently do you work with someone?

RC: The usual is six months, but sometimes it can be as long as a year. We decide the frequency as we go along; it depends on what works best for the client.

Question: What’s gratifying to you about your work?

RC: A huge part of my conversation with people is, let’s talk about what really nourishes and nurtures you.

It’s not food. It’s a matter of getting them in touch with the things they do that they love, so the next time they crave food they could do those other things instead. In a way they have to become different people, not just change what they’re eating. It’s like a big puzzle to figure out. What’s really going to work for this person? It’s different for everybody. ● SELECTED SOURCES “Every registered dietitian is a nutritionist, but not every nutritionist is a registered dietitian”; “Find a registered dietitian nutritionist”; “What is a registered dietitian nutritionist?” www.EatRight. org • Personal communication: Ruth Clark, 2020

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9/29/21 9:10 AM

[ just for kids ]

find the objects in the Thanksgiving

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2021

9/15/21 10:03 AM

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Organic Unbleached White All Purpose Flour

$6.99

Save $2.80 / 5 lb.

Artisan Bread Flour

$6.99

Save $1.20 / 5 lb.

SALE GOOD THROUGH NOVEMBER 30, 2021

LundsandByerlys.com/nourish

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9/30/21 10:45 AM