1217 317 flipbook

SM_ 1 2 1 7_ 3 1 7_ 01 . p df

PD F/d s

Delicious Lunds & Byerlys

Dessert Creations!

Pages 16 & 17

Sheet pan cooking

living nourish

Relieve chronic inflammation

CREATE HARMONY

Stay calm and cortisol free this holiday

C OM P L I M E N TA R Y

DECEMBER 2017

SM_1217_317_01.indd 1

Edition of Taste for Life

®

Protect skin

11/6/17 2:10 PM

[ nutrition plus ] mineral

FOOD SOURCES

zinc

the mighty multitasker Zinc is an essential trace element whose significance in human health is becoming increasingly appreciated. Its deficiency appears to play a role in the onset of many illnesses, including autoimmune diseases.

Zinc plays important roles in growth and development, neurological function, and reproduction. Nearly 100 enzymes require zinc for their ability to catalyze vital chemical reactions in the body.

Zinc’s unique properties Research has found that zinc may have significant benefits in agerelated degenerative diseases. Common in cold lozenges and remedies, this mineral occurs naturally in certain foods, can be added to others, and is available as a supplement.

In developed countries, zinc deficiency may occur in the elderly, vegans, pregnant and lactating women, and those with alcohol dependency; individuals with sickle cell disease or gastrointestinal disorders may also be at risk. However, zinc does not affect only our physical well-being. Low levels of this mineral can affect mental health as well.

Research has found an association between depression and low zinc levels in the blood. ● SELECTED SOURCES “Zinc,” Linus Pauling Institute, http://lpi.oregonstate.edu • “Zinc,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih.gov/factsheets/zinc/ • “Zinc and Human Health: An Update” by C.T. Chasapis et al., Arch Toxicol, 4/12 • “Zinc and Liver Disease” by M.K. Mohammad et al., Nutr Clin Pract, 2/12 • “Zinc in Depression: A Meta-analysis” by W. Swardfager et al., Biological Psychiatry, 6/13

2 D E C E M B E R

SM_1217_324_02.indd 2

Food

Serving Size

Zinc (mg)

Oysters

6 medium, cooked

50

Beef

3 oz, cooked

5.8

Crab, Dungeness

3 oz, cooked

4.7

Pork

3 oz, cooked

3.5

Turkey, dark meat

3 oz, cooked

3.0

Beans, baked

K cup

2.9

Yogurt, fruit, nonfat

8 oz

1.8

Cheese, cheddar

1 oz

0.9

RECOMMENDED DIETARY ALLOWANCE Age (years)

Male (mg/day)

Female (mg/day)

1–3

3

3

4–8

5

5

9–13

8

8

14–18

11

9

19 and older

11

8

For infants and pregnant or breastfeeding women, consult your healthcare provider, or visit http://lpi.oregonstate.edu/infocenter/minerals/zinc/.

2017

11/7/17 10:47 AM

[ contents ]

december 6 health front Potassium may prevent stiff arteries • Exercise improves mood • Mediterranean diet improves reflux • More

10 let’s get cooking Create simple yet versatile meals with sheet pans.

14 easing inflammation Get relief from aches and pains, naturally.

18 celebrate the season Plan the perfect party with these healthy recipes.

22 quick tips Keep your skin soft and smooth this winter.

26 market gourmet

7 26 featured recipe LEMON MERINGUE CUPCAKES

Indulge in a healthier cupcake.

30 health strategies Need an energy boost? These natural solutions can help.

31 in balance Learn about the nourishing benefits of bone broth. © BLM PHOTOGRAPHY

19

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

D E C E M B E R 2 0 1 7 3

SM_1217_324_03.indd 3

11/6/17 3:22 PM

SM_1217_317_0 4.pdf

PDF/d s

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

CREATE HARMONY

Take time to slow down, find balance and eat well

Creating Holiday Harmony

BY BEA JAMES, DIRECTOR OF NOURISH

The holiday season. . . The opportunity to be with family, friends and celebrate together is a welcome break to my normal routine. My holiday always includes a feast followed by a hike or cross country snow outing. Sometimes the work leading up to the holiday get together can be a lot of running around, which can be stressful, right? It is possible to create a sense of peace and harmony during this time of year, and it is vital to overall wellbeing that we try.

Chronic stress can result in high levels of cortisol circulating in the blood.

Cortisol, a steroid hormone, is produced from cholesterol in the adrenal glands. We have one adrenal gland located on top of each kidney. It is normally released as a natural response to events and circumstances such as waking up in the morning, exercising, or rushing to meet deadlines, but can also be continually released during high levels of stress. Recent medical research has shown that elevated cortisol levels can interfere with learning and memory, brain fog, lower immune function, and other things that can get in the way of our holiday bliss!

Here are some harmony techniques I use to help me wash away cortisol producing stress. Clip and keep handy for the holidays!

CREATE HOLIDAY HARMONY 1. FOOD! Say yes to moderation and no to over indulging. The foundation: Eat pure foods, stay hydrated, get adequate sleep and exercise.

2. NEED SOME QUIET? Walk in nature! Find a state park where you are surrounded by trees and quiet and just walk for 30–60 minutes. It’s refreshing!

3. STANDING IN A LONG LINE? Take a long, slow deep breath in through your nose, then exhale slowly with your eyes closed thinking about relaxing the face and shoulders.

4. FEELING OVERSTIMULATED? Unplug from all the screens and gadgets and just have me time with a cup of herbal tea, a cozy blanket and a window to gaze out of.

5. GOT ALL YOUR GUESTS COMING IN AN HOUR? Embrace whatever happens! Things may not go as planned and that’s ok.

Visit us at www.LundsandByerlys.com/Nourish to learn more.

4

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

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

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

DECEMBER 2017

SM_1217_317_04_05.indd 4

11/7/17 11:09 AM

SM_1217_317_05.pdf

PDF/ d s

HUGE DEALS Enjoy our Buyers’ Best Deals!

Alter Eco Chocolate Bars & Truffles

Tazo Tea

Alter Eco guarantees Fair Trade practices, product quality and a commitment to improve the global community.

Savor a cup of amazing tea this season. These artfully blended, premium-quality teas are unlike any other, and are a great gift idea for the tealovers in your life!

2 /$7.00

Save $2.58 on 2 2.82 oz.

SELECT VARIETIES

2 /$7.00

Saveup to $2.58 on 2 20 ct.

SELECT VARIETIES

Organic Latte

2 /$7.00 $5.99

Save $2.00 4.2 oz.

SELECT VARIETIES

Save $2.98 on 2 32 oz.

Chai

Patience Fruit & Co. Dried Cranberries

Way Better Snacks Tortilla Chips

Patience Fruit & Co Organic cranberries are slowly grown and dried just enough so that they retain tenderness. They pack 150 mg of polyphenols per serving and are Non-GMO, sulfite free and gluten free.

The air is brisk, the fire is warm, and you can enjoy the laughter of friends and family as you share in the rewards of the harvest with these delicious, seasonal chips.

$2.99

Save $1.50 4 oz.

SELECT VARIETIES

SALE GOOD THROUGH DECEMBER 31, 2017

SM_1217_317_04_05.indd 5

2/$6.00

Save up to $3.98 on 2 5.5 oz.

SELECT VARIETIES

DECEMBER 2017

5

11/2/17 4:53 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

eat bananas for artery health . . .

Potassium-rich foods, such as bananas and avocados, appear to help prevent hardening of the arteries. A new study found that participants who were deficient in potassium had stiffer arteries compared to those who ate a sufficient amount of the mineral.

Arterial stiffness is a contributing factor to heart disease and other health issues.

SOURCE “A Need for Bananas? Dietary Potassium Regulates Calcification of Arteries,” University of Alabama at Birmingham, 10/5/17

. . . and don’t skip breakfast

Eating a healthy breakfast is known to promote cardiovascular health, but skipping the morning meal may increase the risk of heart disease. New research also links skipping breakfast with a higher risk of hard plaque buildup in the arteries, also known as atherosclerosis.

“People who regularly skip breakfast likely have an overall unhealthy lifestyle,” said study author Valentin Fuster, MD, PhD. “This study provides evidence that this is one bad habit people can proactively change to reduce their risk for heart disease.”

SOURCE “Skipping Breakfast Associated with Hardening of the Arteries,” American College of Cardiology, 10/2/17

6 D E C E M B E R

2017

SM_1217_324_06_07_08_09.indd 6

11/6/17 11:11 AM

med diet move for your eases reflux mood!

Lightly exercising for just one hour a week can help curb the risk of long-term depression. Researchers tracked exercise habits as well as depression and anxiety levels of 34,000 adults and found a strong link. The exercise doesn’t have to be particularly intense to produce benefits.

Analysts found that people who exercised at least one hour a week were 44 percent less likely to develop depression over a 10-year span compared to those who didn’t exercise at all.

“The mental health benefits were there regardless of the intensity of the physical activity,” said study author Samuel Harvey, PhD. Physical and psychological benefits were more apparent in those who exercised more, but the mental health gains leveled off at two hours per week.

SOURCE “Moving Just 1 Hour a Week May Curb Depression Risk,” HealthDay, https://MedlinePlus.gov, 10/3/17

A plant-based, Mediterranean-style diet proved just as effective as standard medications in treating laryngopharyngeal reflux (LPR). Participants in the study were treated with proton-pump inhibitors (Nexium or Dexilant) or alkaline water and a diet that was low in meat and dairy products and high in olive oil, fish, beans, fruits, and vegetables.

The authors of the study concluded that the dietary approach “may effectively improve symptoms and could avoid the costs and adverse effects of pharmacological intervention, as well as afford the additional health benefits associated with a healthy, plant-based diet.”

Patients with LPR suffer from excess throat mucus, heartburn, and other symptoms caused by stomach acid rising to the level of the laryngopharynx.

SELECTED SOURCES “A Comparison of Alkaline Water and Mediterranean Diet vs. Proton Pump Inhibition for Treatment of Laryngopharyngeal Reflux” by C.H. Zalvan et al., JAMA Otolaryngol Head Neck Surg, 10/17 • “Treating Reflux with Diet” by Nicholas Bakalar, www.NYTimes.com, 9/7/17

exercise combo best for heart

Heart disease patients who practiced both yoga and aerobic exercise experienced more health benefits than those who practiced just one form of exercise. In the new study, dual exercisers saw greater reductions in blood pressure, body mass index, and cholesterol.

They also experienced mental, physical, and vascular stress reduction.

SOURCE “Yoga and Aerobic Exercise Together May Improve Heart Disease Risk Factors,” American College of Cardiology, 10/19/17

D E C E M B E R 2 0 1 7 7

SM_1217_324_06_07_08_09.indd 7

11/6/17 11:12 AM

SM_1217_317_0 8.pdf

PDF/d s

Amoré

Heavenly Organics

Tomato Paste

2 /$5.00

$3.99

Garlic & Pesto Paste

Organic Raw Honey

Honey Patties

Save $2.38 on 2 / 4.5 oz.

2 /$7.00

Save $2.38 on 2 / 2.8 – 3.15 oz.

SELECT VARIETIES

Save $1.50 / 4.66 oz.

SELECT VARIETIES

$6.99

Save $1.00 / 12 oz.

SELECT VARIETIES

Watkins

Kissino

Assorted Spices and Extracts

Pasta Sauce

$6.99

20% OFF

Save $1.80 24 oz.

SELECT VARIETIES

Save up to $2.00 1 – 4 oz.

SELECT VARIETIES

Back to Nature Chocolove Chocolate Bars

2 /$5.00

Save up to $2.98 on 2 3 – 3.2 oz.

SELECT VARIETIES

Twinings of London Organic Tea

2 /$8.00

Save $1.98 on 2 20 ct.

SELECT VARIETIES

8

DECEMBER 2017

SM_1217_317_08_09.indd 8

Soups

2 /$7.00

Save $1.58 on 2 / 17.4 oz.

SELECT VARIETIES

Cookies

$3.99

Save 60¢ / 9.5 oz.

Chocolate Chunk

One Village Coffee

$10.99

Save $1.00 12 oz.

SELECT VARIETIES

SALE GOOD THROUGH DECEMBER 31, 2017

11/2/17 4:54 PM

SM_1217_317_09.pdf

PDF/d s

Amy’s Burritos, Pocket Sandwiches and Wraps Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients.

Amy’s vegetarian meals taste so good because they’re made from the kind of real, quality ingredients you would use in your own kitchen.

2 /$5.00

Save up to $2.38 on 2 4 – 6 oz.

SELECT VARIETIES

Amy’s Chili & Soups Amy’s makes food in much the same way you do at home. They start with the freshest organic vegetables possible and make everything by hand.

These chilis and soups are so nourishing and flavorful, you’ll want to stock up and keep some on hand.

SALE GOOD THROUGH DECEMBER 31, 2017

SM_1217_317_08_09.indd 9

2 /$6.00

Save up to $2.58 on 2 14 – 14.7 oz.

SELECT VARIETIES

DECEMBER 2017

9

11/2/17 4:54 PM

[ let’s get cooking ]

BY EVA MILOTTE

sheet pans meet your new favorite kitchen tool

What can you make in a sheet pan?

Pretty much everything!

© KEN CARLSON, WATERBURY PUBLICATIONS, INC.

10 D E C E M B E R

2017

SM_1217_324_10_11_12.indd 10

10/27/17 10:27 AM

One pan in the oven and dinner’s done. Can it really be that easy? With sheet pan cooking, it is.

A forgiving method, cooking with a sheet pan allows the occasional “Oops!” to happen. Did you forget about the food for an extra few minutes? No problem. That additional cooking time may have worked in your favor, allowing ingredients to caramelize and gain extra color and flavor.

Buying the Best When shopping for a sheet pan, make sure it’s sturdy. If it’s a flimsy model, it may permanently warp when heated. Almost all sheet pans experience some warping when they’re preheated, but low-quality versions won’t return to their proper shapes.

Be sure the edges of the pan are from Y- to 1-inch high. If any liquids are added to the pan, these rims are essential for containing spillovers. As for color: Go light, not dark. Darker pans tend to hold excess heat and overbrown items.

Aluminum-coated steel or aluminum sheet pans are good choices, as they tend to brown foods much better than nonstick ones. Caramelizing is less likely to occur when a pan has a nonstick finish. Consider purchasing a pan with a smooth finish on the bottom. Ridges or textures can make cleaning more difficult.

What can you make in a sheet pan? Pretty much everything!

Veggies, grains, appetizers, main dishes, and desserts make the sheet pan a versatile tool to have in the kitchen.

Roasted Vegetable Lasagna From Sheet Pan Suppers Meatless by Raquel Pelzel ($16.95, Workman Publishing, 2017)

1 medium-size zucchini, chopped into K-inch pieces (about 2 c)

1 medium-size yellow onion, finely chopped

K lb eggplant, chopped into K-inch pieces (about 2 c)

2 Tbsp extra-virgin olive oil

1 tsp kosher salt

3 c tomato sauce

90 min prep time serves 6

1 box (9 oz) oven-ready (no-boil) lasagna sheets

1 lb whole-milk low-moisture mozzarella cheese, freshly grated (about 3K c)

K c whole-milk ricotta cheese

N c finely grated Parmigiano Reggiano cheese (preferably freshly grated)

N c thinly sliced fresh basil leaves

1. Adjust an oven rack to the middle position and place a large sheet of aluminum foil on rack below to catch any drips from pan above. Preheat oven to 400°.

2. Place zucchini, onion, eggplant, oil, and salt in a large bowl and toss to combine.

Turn vegetables out onto a 10x16-inch rimmed sheet pan and roast until they begin to soften, about 15 minutes. Stir, and then roast until vegetables are tender and zucchini begins to brown, about 15 minutes more. Transfer vegetables to a heatproof bowl and set aside. (There’s no need to wash sheet pan.)

3. Reduce oven temperature to 375°. Place 1 cup of the tomato sauce in bottom of sheet pan you used to roast vegetables and spread it out evenly with a spoon. Place enough sheets of pasta in bottom of sheet pan to form a single layer. (It’s okay if they overlap slightly; for a 10x16-inch pan you’ll use 6 sheets of pasta.) Spread another cup of tomato sauce over pasta evenly. Sprinkle half of the vegetables over the sauce followed by half of the mozzarella cheese. Dollop heaping tablespoonfuls of ricotta cheese over mozzarella. (Ricotta will spread during cooking.) Use all of the ricotta in this layer.

4. Add another layer of pasta sheets, remaining cup of tomato sauce, remaining vegetables, and remaining mozzarella cheese. Sprinkle Parmigiano Reggiano cheese over top. Bake until cheese melts, about 25 minutes.

5. Preheat broiler to high. Broil lasagna until cheese is browned, 3 to 5 minutes.

Remove from oven and cool for 5 to 10 minutes to firm up slightly before slicing.

Sprinkle with basil and serve.

Kitchen Note: Since this version is based on no-boil noodles, it eliminates the extra step of boiling water and dealing with floppy, easy-to-tear pasta. If you hit the salad bar at the grocery store instead of roasting your own vegetables (great trick!), you can get this sheet pan supper in the oven in mere minutes.

Per serving: 680 Calories, 28 g Protein, 52 g Carbohydrates, 7 g Fiber, 41 g Total fat (17 g sat), 628 mg Sodium, HHHHH Vitamin C, Calcium, Phosphorus, HH Vitamin A, B2 (riboflavin), Zinc, H Vitamin B6, B12, K, Iron, Magnesium, Potassium

SELECTED SOURCES Good Housekeeping Sheet Pan Cooking by Good Housekeeping ($16.95, Hearst Books, 2017) • Sheet Pan Suppers Meatless by Raquel Pelzel ($16.95, Workman Publishing, 2017)

D E C E M B E R 2 0 1 7 11

SM_1217_324_10_11_12.indd 11

10/30/17 8:24 AM

SM_1217_317_12.pdf

PDF/d s

Daiya

Wild Planet

Cheezy Mac Dinners

Sardines & Tuna

25% OFF

$3.99

Save up to $1.45 3 – 5 oz.

SELECT VARIETIES

Save $1.00 10.6 oz.

SELECT VARIETIES

Mighty Leaf

La Tourangelle

Tea

Oils

$6.99

$5.99

Save $2.50 15 ct.

SELECT VARIETIES

Pasta Bow-Ties

Amy’s

Baked Puffed Snacks

$6.99

2 /$6.00

Save $1.98 on 2 5 oz.

SELECT VARIETIES

Breton Crackers

2 /$5.00

Save $2.30 on 2 4.2 – 5.29 oz.

SELECT VARIETIES

12

DECEMBER 2017

SM_1217_317_12_13.indd 12

Save $1.00 8.45 oz.

SELECT VARIETIES

Pizza Save $1.00 / 13 – 14 oz.

SELECT VARIETIES

$7.99

Save up to $2.00 / 12 – 14.5 oz.

SELECT VARIETIES

Tate’s Bake Shop Cookies

$3.99

Save $1.00 7 oz.

SELECT VARIETIES

SALE GOOD THROUGH DECEMBER 31, 2017

11/2/17 4:57 PM

SM_1217_317_13.pdf

PDF/ d s

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

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

$5.99 Save $2.00 32 oz.

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

Soup

2 /$7.00

Save $2.38 on 2 32 oz.

SELECT VARIETIES

Broth

2 /$7.00

Save $1.58 on 2 32 oz.

SELECT VARIETIES SALE GOOD THROUGH DECEMBER 31, 2017

SM_1217_317_12_13.indd 13

DECEMBER 2017

13

11/2/17 4:58 PM

easing inflammation

BY JESSICA RICARD

diet, supplements can help

Pain, achy muscles, and swollen joints can be all too common as we age. If these symptoms become chronic, they can lead to a variety of serious, long-term health issues.

14  D E C E M B E R

SM_1217_324_14_15.indd 14

2017

11/6/17 10:42 AM

Inflammatory Response

Inflammation occurs when muscles are overused or tendons are strained. Typically, the area swells, radiates a red color, and is tender to touch. It may be painful, but inflammation is a necessary step toward recovery.

It helps the body’s healing process by removing damaged muscle cells and working to replace them. The problem occurs when these symptoms stick around for too long, becoming chronic.

Chronic inflammation occurs when symptoms linger for an extended amount of time. It can contribute to heart disease, Type 2 diabetes, certain cancers, and obesity.

Whether its root cause is an injury, infection, excess weight, or even stress, chronic inflammation can be remedied.

Adopt a Healthier Diet

Switching to a Mediterranean diet—one of the least restrictive anti-inflammatory diets—can be effective against chronic inflammation. This eating plan is rich in high-fiber vegetables, fruits, beans, whole grains, nuts, and seeds.

It relies on olive oil as a source of healthful fats, and includes fish. The Mediterranean diet limits foods known to increase inflammation, such as sugary, high-glycemic, processed, and refined foods, and red meat.

Consider Supplements

Among the most potent natural anti-inflammatories are omega-3 fatty acids from fish and fish oil. By increasing the body’s anti-inflammatory compounds and inhibiting inflammation triggers, omega 3s are effective for musculoskeletal conditions and joint pain.

Turmeric, which contains the vital component curcumin, is known for reducing inflammatory pain linked to rheumatoid arthritis and osteoarthritis. One study found that turmeric extract worked as well as ibuprofen but with fewer side effects. By adding a half teaspoon or more of turmeric to a meal each day, you can reduce inflammation.

Other supplements, such as ginger and tart cherry juice, reduce joint inflammation and counteract damage from overexerted muscles. Simple lifestyle adjustments for easing inflammation include getting enough sleep, managing stress, and exercising regularly. ● SELECTED SOURCES “Cherry Juice Targets Antioxidant Potential and Pain Relief” by K.S. Kuehl, Med Sprt Sci, 2012 • Disease Prevention and Treatment ($38.64, LE Publications, 2013) • “Efficacy and Safety of Curcuma domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis: A Multicenter Study” by V. Kuptniratsaikul et al., Clin Interv Aging, 3/20/14 • “An Experimental Study of a Mediterranean Diet Intervention for Patients with Rheumatoid Muscle Damage Caused by Intensive Strength Exercise” by J.L. Bowtell et al., Med Sci Sports Exerc, 8/11 • “Natural Anti-inflammatory Agents for Pain Relief” by J.C. Maroon et al., Surg Neurol Int, 2010 • “The Spice for Joint Inflammation: Anti-inflammatory Role of Curcumin in Treating Osteoarthritis” by K-Y Chin, Drug Des Devel Ther, 2016

D E C E M B E R 2 0 1 7 15

SM_1217_324_14_15.indd 15

11/7/17 1:00 PM

SM_1217_317_16.pdf

PDF/d s

Dark Chocolate Plum Cake A perfect ending to a grand meal! Impress your guests with this beautiful dessert.

INGREDIENTS: O cup unsalted organic butter, melted O cup Lunds & Byerlys Maple Syrup 4 Lunds & Byerlys Large Organic Eggs, beaten O cup Bob’s Red Mill Organic White Unbleached Flour, sifted N cup wheat germ 1 Tbsp baking powder K cup cocoa powder, sifted M cup almond flour, sifted 4 oz dark chocolate (60% cocoa solids), roughly chopped 4 large ripe plums, pitted and halved 18 Lunds & Byerlys whole pecans K cup Lunds & Byerlys chopped pecans 2 Tbsp coconut sugar 3 Tbsp plum jam TO PREPARE: Preheat oven to 350°F. Grease the bottom and sides of a 9-inch spring form cake pan. Line the bottom with a circle of parchment paper. Grease the parchment. Whisk together the melted butter and maple syrup, then gradually whisk in the eggs making sure the melted butter has cooled enough to not curdle the eggs.

Fold in the flour, wheat germ, baking powder, cocoa powder and almond flour, followed by the dark chocolate. Mix to combine, being sure to not over mix.

amount:

One 9-inch round cake

Pour the mixture into the prepared pan. Arrange the plums decoratively on top, cut side up. Arrange the whole pecans decoratively, then sprinkle with chopped pecans and coconut sugar. Bake for 1 hour to 1 hour 15 minutes, or until a knife inserted into the center comes out clean. Cool completely in the tin.

Before serving, heat the jam in a small pan with a splash of water to make a glaze. Brush over the top of the cake.

Optional: Serve with organic whipped cream sweetened with maple syrup, or Alden’s Vanilla Bean Ice Cream

Lunds & Byerlys Pecans Lunds & Byerlys baking nuts are perfect for the holiday baking season!

• • • •

Grade “A” Premium Nuts Premium Large Size Sourced from the best nut growing regions Packed at the peak of freshness

15% OFF

ALL LUNDS & BYERLYS PECAN HALVES AND CHOPPED PECANS 4 – 12 oz.

Located in the baking aisle.

16

DECEMBER 2017

SM_1217_317_16_17.indd 16

For more information visit: www.lundsandbyerlys.com/nourish

11/6/17 2:58 PM

Spiced Pumpkin Gingerbread Trifles A fun and easy holiday dessert to make with kids, but adults will love it too!

Pumpkin Mousse 1 N oz envelope unflavored gelatin N cup cold water 1 whole vanilla bean 1 tsp pure vanilla extract 1 15 oz can organic pumpkin K cup Lunds & Byerlys Maple Syrup K tsp Lunds & Byerlys Vietnamese Cinnamon K tsp Lunds & Byerlys Grated Nutmeg K tsp Lunds & Byerlys Ground Ginger V tsp sea salt 1 cup organic heavy cream

Cardamom Whipped Cream 1K cups organic heavy cream 2 Tbsp Lunds & Byerlys Maple Syrup 2 tsp Lunds & Byerlys Ground Cardamom Gingerbread* 6 Rustic Bakery Ginger Babies, crushed 6 Gingerbread cookies, medium size 5–6” tall * Both available in Lunds & Byerlys Bakery Department

amount:

6 one-cup servings

TO PREPARE: Directions for Pumpkin Mousse Sprinkle gelatin over cold water in a small saucepan and let soften 1 minute. Heat on low, stirring until gelatin has dissolved.

Remove from heat but keep warm. Split the vanilla bean down its length and scrape out the seeds. Add vanilla seeds and vanilla extract to gelatin mixture, then whisk in the pumpkin, maple syrup, spices and salt until combined. In a separate bowl, beat cream until it holds soft peaks, about 5 minutes. Fold pumpkin mixture gently and thoroughly into whipped cream.

Directions for Whipped Cream Beat cream until it holds soft peaks, add maple syrup and ground cardamom, and mix until combined.

Assemble Trifle Arrange 6 individual 1-cup custard dishes or wine glasses on a work space. Break off each gingerbread cookie where the legs and torso meet and crumble each of the legs.

Put one crumbled leg in the bottom of each dish. Top with half of the pumpkin mousse, then half of whipped cream. Repeat, with another crumbled leg of a gingerbread man, mousse and cream. Arrange each head/torso of the gingerbread cookies decoratively in the dishes, pushing down on one side. Top with one crushed Ginger Baby per dish. Chill in refrigerator at least 2 hours before serving.

Rustic Bakery Ginger Babies & Gingerbread Tiles This holiday season indulge in traditional and delicious gingerbread that is made using organic flour and all natural ingredients.

Full of holiday spices and the gingerbread tile cookies are stamped and topped with a delicate vanilla glaze that highlights the intricate engraved surface. These make a wonderful gift!

Ginger Babies

$7.49 Save 50¢ 5 oz.

Gingerbread Tiles

$10.49

Save $1.00 14 oz.

Available in our bakeries while supplies last!

FEATURE PRICE GOOD 12/7 – 12/27 DECEMBER 2017

17

BY LISA FABIAN

celebrate the season food for the festivities Party foods are meant to be easy. Easy to prepare, easy to serve, and—most of all—easy to enjoy.

These seasonal recipes will help round out the selections on your holiday table with choices that are light, healthy, and flavorful.

© BLM PHOTOGRAPHY

18 D E C E M B E R

2017

SM_1217_324_18_19_20_21.indd 18

11/6/17 2:53 PM

Gingersnaps

Curry Cashews

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

From Eat Your Way to Happiness by Dale Pinnock ($14.99, Quadrille, 2017)

O c unbleached all-purpose flour K c whole-wheat pastry flour

1M c raw cashews 1 tsp runny honey K tsp curry powder

K tsp baking soda

Pinch salt

1N tsp ground ginger

1. Preheat oven to 340°.

2. Place cashews into a bowl and drizzle over honey.

Toss cashews well to ensure they are evenly coated.

3. Sprinkle over curry powder and toss well again to make sure cashews are all coated with curry powder.

K tsp ground cinnamon V tsp freshly ground black pepper

15 min prep time

N tsp salt L c dairy-free buttery shortening sticks K c sugar, plus 2 Tbsp

serves 8

4. Place coated cashews on a baking sheet lined with wax paper. Place at top of oven and bake for 10 to 12 minutes until beginning to turn golden.

5. Cool on baking sheet, sprinkle with salt, and then transfer nuts to an airtight container to store.

2 Tbsp unsulphured molasses 1 large egg white L c confectioners’ sugar, optional for glaze

40 min

2 tsp fresh lemon juice, optional for glaze

makes 24 cookies

prep time

Per serving: 261 Calories, 9 g Protein, 15 g Carbohydrates, 2 g Fiber, 20 g Total fat (4 g sat), 78 mg Sodium, ★★★★ Phosphorus, ★★★ Magnesium, ★★ Vitamin K, ★ Vitamin B1 (thiamine), B6, Iron, Zinc

1. Preheat oven to 350°.

2. In a mixing bowl, whisk together both flours, baking soda, ginger, cinnamon, pepper, and salt.

3. In another bowl, use an electric mixer on medium-high speed to beat nondairy shortening sticks with K cup of the sugar for 2 minutes. Add molasses and egg white and beat for 3 minutes. Set mixer on low speed and mix in dry ingredients just to combine— leaving white streaks is better than overmixing. Batter will form a soft ball.

4. Place remaining 2 tablespoons sugar in a wide, shallow bowl. Pinch off about 1 tablespoon batter and roll it between your palms, forming a 1-inch ball. Place ball in bowl with sugar and roll to coat it, and then place on a light-colored, ungreased baking sheet.

Discard leftover sugar. Repeat, spacing balls 2-inches apart. Using the back of a glass, press to flatten each ball into a 1L-inch disk.

5. Bake cookies for 10 minutes. While cookies bake, make glaze, if using: In a small bowl, combine confectioners’ sugar with lemon juice, mixing until sugar is completely dissolved.

6. When cookies are done, immediately use a spatula to transfer them to wire cooling racks. If using glaze, use the tip of a knife to spread N teaspoon glaze on top of each warm cookie.

7. Cool cookies completely. Store in a cookie tin for up to 1 week.

Per serving (1 cookie without glaze): 75 Calories, 1 g Protein, 12 g Carbohydrates, 1 g Fiber, 3 g Total fat (1 g sat), 80 mg Sodium © BLM PHOTOGRAPHY

D E C E M B E R 2 0 1 7 19

SM_1217_324_18_19_20_21.indd 19

11/6/17 2:53 PM

SM_1217_317_20.pdf

PDF/d s

Imagine Steep Tea

2 /$6.00

Save $1.98 on 2 20 ct.

SELECT VARIETIES

Muir Glen

$2.99

Save $1.00 / 28 oz.

SELECT VARIETIES

Pasta Sauce

$3.49

Save $1.00 / 25.5 – 26 oz.

SELECT VARIETIES

Liberté Organic Whole Milk Yogurt

3/$5.00

SM_1217_317_20_21.indd 20

Save 58¢ on 2 / 15 oz.

Broth

2 /$6.00

Save up to $5.78 on 2 32 oz.

SELECT VARIETIES

Soup

$3.99

Save $1.00 / 32 oz.

SELECT VARIETIES

Super Oats

$3.99

Save $1.00 9.1 oz.

SELECT VARIETIES

Celestial Seasonings Tea

2 /$6.00

Save 97¢ on 3 5.5 oz.

SELECT VARIETIES

Save 78¢ on 2 10 – 20 ct.

SELECT VARIETIES (excludes Echinacea Cold & Sleeptime)

Compo

Rainbow Light

Napkins

Multivitamins

2 /$7.00

20% OFF

Save 98¢ on 2 75 – 250 oz.

SELECT VARIETIES

DECEMBER 2017

2 /$5.00

Love Grown Foods

Tomatoes

20

Organic Chicken Broth

Save up to $9.00 30 – 180 ct.

SELECT VARIETIES

SALE GOOD THROUGH DECEMBER 31, 2017

11/6/17 5:03 PM

SM_1217_317_21.pdf

PDF/ d s

Harvest Stone Gluten-Free Crackers Made from the highest quality whole grains and sesame, Harvest Stone Crackers are a delicious gluten-free alternative to plain old snacks. Harvest Stone works with farmers they know and trust because they believe the best way to create snacks to feel good about is to start with growers they feel good about too.

2 /$6.00

Save $1.78 on 2 4 oz.

SELECT VARIETIES

Silly Cow Farms Hot Chocolate

Hagensborg Truffle Pig Truffles

Silly Cow Farms wholesome hot chocolate is NonGMO and gluten free with NO high fructose corn solids, nuts, peanuts, trans fats or artificial growth hormones. Packaged in a nostalgic, one pint size glass bottle.

Give the gift of pure European chocolate heaven!

Truffle Pig bars are made with cacao sourced directly from farmers with strong human values and farmed in the most biodynamic way.

$6.99

Save $2.00 4.05 oz.

SELECT VARIETIES

$5.99

Save $2.00 16.9 oz.

SELECT VARIETIES

SALE GOOD THROUGH DECEMBER 31, 2017

SM_1217_317_20_21.indd 21

$4.99

Save $1.00 2.03 oz.

SELECT VARIETIES DECEMBER 2017

21

11/2/17 5:00 PM

[ quick tips ] Skin care

BY KELLI ANN WILSON

4 Ways to Protect Skin This Winter The chill of winter can be a welcome relief after sweating through the hot and humid months, but it can spell trouble for the skin.

As temperatures drop and humidity decreases, the lack of moisture in the air can lead to dry skin characterized by tightness, itching, aking, cracking, and redness. If this sounds all too familiar, read on to learn how you can keep your skin feeling and looking its best this season.

22  D E C E M B E R

SM_1217_324_22_23.indd 22

2017

11/6/17 1:36 PM

1. Use Water Wisely It may seem counterintuitive, but water can rob skin of moisture. This is especially true of very hot water or long showers or baths. Even frequent dips in the pool can cause dryness. It’s best to limit daily showers to 5 or 10 minutes and use warm—not hot—water.

Choose soaps and body washes carefully, as some ingredients can make dry skin worse. Look for gentle, fragrance-free formulas, and avoid products that contain alcohol.

One remedy to consider is oats, which contain chemicals called avenanthramides that ease inflammation and redness. A great way to maximize oats’ itch-relieving properties is to grind or blend old-fashioned oats and then add to running water as the tub fills. A 15-minute soak should provide relief.

Commercially prepared oat bath products are also available.

2. Moisturize, Moisturize, Moisturize Slathering moisturizer on dry skin may be an obvious solution, but most of us don’t moisturize enough for the products we use to be effective—once a day isn’t enough. Experts suggest up to six applications a day for true protection, which means keeping moisturizer handy or investing in duplicates to stash around the house, office, and anywhere else you might need them. Always apply moisturizer immediately after washing.

Not just any moisturizer will do, and there are two vocabulary words to learn in order to choose the right product for your needs: emollient and humectant.

As cells age, crevices form between them. Emollients help these cells hold together better, and give skin a “slippery” feeling. Jojoba oil is an emollient commonly found in moisturizers.

Humectants pull moisture from the air onto the surface of your skin, increasing hydration. Hyaluronic acid is one of nature’s best humectants, so look for it in the ingredients list. If your skin is very dry or damaged, look for thicker ingredients such as cocoa butter or shea butter and beeswax.

3. Soothe Skin from the Inside Out While dehydration can be more of an issue in the summer, it’s still important to be mindful of fluid intake during the winter. Aim to drink at least eight cups of water daily to keep your skin looking and feeling its best, and to help the body clear toxins.

Essential fatty acids—commonly found in fish, nuts, and seeds—can help ensure skin stays soft and smooth by protecting it from environmental damage. Research suggests that regular supplementation with flaxseed or borage oil can boost skin moisture and soothe rough, scaly patches.

4. Give Skin the Upper Hand We all know that frequent handwashing keeps germs at bay (a major concern during cold and flu season), but the constant exposure to soap and water can do a number on skin. If your line of work leads to frequent hand scrubbing, use mild soap and pat hands dry, rather than rubbing, and apply lotion right away.

Keeping hands covered can help protect skin too. Winter gloves or mittens are a necessity if your work or recreational activities keep you outside on cold days. If your hands are frequently in contact with water or harsh cleaning products, rubber gloves can keep your skin from being damaged. ●

SELECTED SOURCES “7 Tips to Soothe Your Dry, Itchy Skin,” www.WebMD.com, 6/11/16 • “Dermatologists’ Top Tips for Relieving Dry Skin,” American Academy of Dermatology, www.AAD.org • “Dry Skin,” by Mayo Clinic staff, www.MayoClinic.org, 10/27/16 • Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)

D E C E M B E R 2 0 1 7 23

SM_1217_324_22_23.indd 23

11/6/17 1:37 PM

[ living healthy ] In Season

artichokes | citrons | grapefruit | guavas | kiwis limes | parsnips | pomengranates | rutabagas sweet potatoes | winter squash

24  D E C E M B E R

SM_1217_324_24_25.indd 24

2017

11/2/17 8:49 AM

FOR THE SEASON’S BEST BAKING

Share the joy of the holidays with recipes, baking guides, and more inspiration at: KingArthurFlour.com

SM_1217_324_KingArthur.indd 1

10/17/17 10:16 AM

[ market gourmet ]

a healthier cupcake

Recipe

for everyone!

It can be difficult to find a dessert that suits everyone’s dietary needs.

These gluten-free, dairy-free, nut-free vegan cupcakes may be the treat for all.

This recipe makes ingenious use of an ingredient called aquafaba— the liquid that comes in a can of chickpeas. Aquafaba is substituted for egg whites when making the meringue topping for these lemonfilled cupcakes. Make these when you have some extra time in the kitchen and you’ll be rewarded with a sweet treat that everyone can enjoy.

ALL IMAGES © BLM PHOTOGRAPHY

26 D E C E M B E R

SM_1217_324_26_27.indd 26

2017

10/27/17 10:23 AM

Lemon Meringue Cupcakes

Don’t have a kitchen blowtorch? No worries—use your oven’s broiler instead!

From The Healthy Convert by Nicole Maree ($19.99, Hardie Grant Books, 2017)

CAKE 7 oz your favorite gluten-free plain (all-purpose) flour 2 tsp baking powder 2 Tbsp cornstarch 5K oz rapadura sugar (unrefined cane sugar) K tsp ground sea salt 1 c rice milk, room temperature 2O oz unsweetened applesauce 2 tsp vanilla extract

1. Preheat oven to 340°. Line a 12-hole standard muffin tin with cupcake liners.

2. In a large bowl, sift flour, baking powder, cornstarch, sugar, and salt together. In a separate bowl mix rice milk, applesauce, vanilla extract, lemon juice, and lemon zest.

Add wet mixture to dry and fold through until just incorporated. Fill cupcake liners until they are three-quarters full. Bake for 40 to 45 minutes, or until a skewer inserted into a cupcake comes out clean. Stand for 5 minutes before turning out, top-side up, onto a wire rack to cool.

3. To make lemon curd, combine all lemon curd ingredients in a small saucepan set

2 Tbsp lemon juice 1 tsp finely grated lemon zest

over medium–high heat. Whisk continuously for 5 to 7 minutes, or until mixture is smooth and thickened. Remove from heat and allow it to cool completely.

4. Cut a deep hole in the top of each cooled cupcake with a small piping tip. Be care-

LEMON CURD K cup lemon juice

ful not to cut through to the bottom of the cupcake. Fill each hole with lemon curd.

1 tsp finely grated lemon zest

5. Drain chickpeas and reserve 5 oz of the chilled chickpea water (aquafaba) in a

1 fl oz tinned coconut milk

large glass or metal mixing bowl. You want the bowl to be completely clean and free of grease. You can use lemon juice to clean the bowl. Rinse and dry the bowl well with a clean towel before use. Using an electric mixer with a whisk attachment, whisk chickpea aquafaba and cream of tartar on medium speed until stiff peaks form.

Continue mixing and add sugar one tablespoon at a time until it’s incorporated. Once all the sugar is added, continue whisking for one more minute. Add vanilla and whisk for another 30 seconds.

1 Tbsp cornstarch N teaspoon turmeric N c maple syrup MERINGUE 1 (14 oz) can salt-free chickpeas, chilled overnight K tsp cream of tartar 5 oz caster (superfine) sugar K tsp vanilla extract

6. Spoon meringue into a piping (icing) bag with a large star-shaped nozzle and pipe it onto the cupcakes. Place under a preheated broiler until meringue is lightly golden, or use a small kitchen blowtorch to brown them. Serve immediately and enjoy!

Kitchen Note: You can substitute the caster sugar in the meringue with 5 oz of rapadura sugar mixed with 1 teaspoon of arrowroot starch. It will still work; however, it will produce a flatter meringue and a less airy texture.

90 min prep time

Per serving (1 cupcake): 197 Calories, 2 g Protein, 47 g Carbohydrates, 2 g Fiber, 1 g Total fat, 150 mg Sodium, ★ Vitamin C, Calcium, Phosphorus

makes 12

D E C E M B E R 2 0 1 7 27

SM_1217_324_26_27.indd 27

11/6/17 3:24 PM

[ healthy family ]

BY MARTIN HANFT

fitness tips Stay in shape this winter with micro-movements!

Getting enough exercise during the holidays isn’t easy.

Family, friends, and merry-making can crowd out your normal exercise routine, leaving you feeling guilty and nervous about getting back on the scale.

28 D E C E M B E R

SM_1217_324_28_29.indd 28

2017

11/2/17 12:09 PM

But there is an answer: Mini-exercises. Because they take up so little time, these micro-movements can be squeezed into your busiest day.

Taking time to perform short bursts of exercise during an otherwise sedentary day will refresh both mind and body—while minimizing the harmful effects of sitting.

Mini-exercises are so brief that you probably won’t even break a sweat. But they will get your blood pumping, your heart rate somewhat elevated, your body temperature raised, and a good number of muscles worked.

Avoid activities that require specialized equipment or a lot of set-up time. Instead, try the following ideas: ➤ Jog in place ➤ Do pushups ➤ Jump rope ➤ Do jumping jacks ➤ Lift dumbbells ➤ Take a brisk walk.

Be creative in mixing exercises! One quick workout might be doing 10 pushups and 15 squats, and then holding a plank position for 60 seconds. Another workout might be 15 chair dips and holding a plank position for two minutes. Your mini-workout is over almost before you’ve begun, but the benefits in stress reduction and well-being can be enormous.

For best results, try to schedule your exercise sessions for several minutes every hour throughout the day. If that’s not possible, squeeze in as many short bursts as you can. Research shows that periods of intense exercise as short as two minutes can make a noticeable improvement in muscle tone, alertness, and calorie consumption, increasing your metabolism for the rest of the day. Over time, other benefits can include lowered blood pressure and reduced body mass index (BMI).

Before starting any exercise program, consult with your doctor. Then start with a simple exercise routine. Start slow, and have fun! ● SELECTED SOURCES “Exercise,” www.WebMD.com • “Mini Body Weight Workout,” www.TheInsideTrainer.com, 4/24/17 • “Minutes of Hard Exercise Can Lead to All-Day Calorie Burn,” American Physiological Society, www.The-APS.org, 2017

D E C E M B E R 2 0 1 7 29

SM_1217_324_28_29.indd 29

11/2/17 12:09 PM

[ health strategies ]

BY TASTE FOR LIFE STAFF

fight fatigue natural energy boosters to get you through the day

It’s 3 in the afternoon and you suddenly can’t keep your eyes open. Fatigue can strike when you least expect it, and can be caused by a variety of factors including stress, poor food choices, hormone imbalances, illnesses and medications, and aging. Before you shuffle off to get another cup of coffee, consider some of these tried-andtrue energy boosters.

Liquid Energy Being dehydrated can lead to low energy levels.

Water is a great option, but if you’re looking for something with more flavor, try green tea.

Packed with antioxidants, green tea can increase energy and mental focus with less caffeine than coffee, plus it boasts lots of other added health benefits—it can even help manage your weight!

Bottled drinks often have fatigue-fighting ingredients. Look for vitamin C, cranberry extracts, ginger, and ginkgo biloba. Ginseng can help improve the body’s ability to respond to stress, and has been shown to improve stamina.

Power Up With Healthy Snacks A handful of dried fruit like figs and apricots or fresh blueberries may be just what you need to get through your afternoon slump.

These fruits are packed with iron, a pick-me-up mineral that helps red blood cells carry oxygen and fight fatigue.

Nuts are great sources of satiating protein as well as vitamins and minerals that aid muscle recovery and repair, giving you the endurance you need to get through the day.

Greens aren’t just for salads: Green powders, including alfalfa, barley grass, spirulina, and wheat grass provide chlorophyll, enzymes, minerals, and vitamins and can be added to your favorite juice or smoothie. These important nutrients can be overlooked when you’re too busy to make healthy food choices.

Whole grains offer fiber and fuel that give you energy to get through the day. They also help balance hormones—always look for the word “whole” in conjunction with the name of the grain on the list of ingredients. ●

30 D E C E M B E R

SM_1217_324_30.indd 30

2017

11/6/17 1:38 PM

[ in balance ]

BY JANE EKLUND

winter brew learn about the benefits of bone broth

Long seen as warming and comforting, bone broth—soup made by simmering animal and fish bones, and specifically cartilage, with various other ingredients for hours—is hot in more ways than one these days.

Sally Fallon Morell and Kaayla T. Daniel, authors of Nourishing Broth: An Old-Fashioned Remedy for the Modern World, tout the nourishing and healing qualities of bone broth.

“Bone broth, rich in the elements of cartilage, collagen, and healing amino acids, can provide protection” from sickness and disease, they write.

Jenny McGruther, author of The Nourished Kitchen and Broth & Stock, lists a number of bone broth’s benefits on her Nourished Kitchen blog. It’s packed with protein. It’s potentially a source of amino acids including glycine, which supports digestion, and proline, which helps keep skin healthy when paired with vitamin C. The gelatin in bone broth, seen as a key health feature, also aids digestion, McGruther notes.

Morell and Daniel detail a number of benefits of bone broth in their book, including: • Its nutrients are easy for the body to absorb.

• It contains glucosamine and chondroitin, which can prompt the growth of new collagen, repair joint damage, and lessen pain and inflammation.

• Its key ingredients—calcium, magnesium, collagen, and phosphorus—can help to grow and repair bones.

• Because the gelatin it contains can protect and repair the mucous lining of the digestive tract, it can help with gut and digestion issues.

• Its collagen and gelatin support skin, nail, and hair growth.

• Thanks to the calming properties of glycine, it promotes sleep and settles the mind.

• It helps fight off colds and flu. ● SELECTED SOURCES “Bone Broth, Broths and Stocks”

by Jenny McGruther, www.NourishedKitchen.com • “Bone Broth: Winter’s New Miracle Drink” by Casey Seidenberg, 12/1/14, Washington Post, 12/1/14 • Nourishing Broth: An Old-Fashioned Remedy for the Modern World by Sally Fallon Morell and Kaayla T. Daniel, Grand Central Life and Style, 2014 • “Sorry, No Cure-All Here”

by Amy Blaszyk, National Public Radio, www.NPR.org, 2/10/15 • “Straight Sippin’: Is Broth the New Kale?” by Grace Gavilanes,12/12/14; “Talking Bone Broth with Chef Marco Canora of NYC’s Brodo” by Anne Vorrasi, 1/24/15, InStyle.com

D E C E M B E R 2 0 1 7 31

SM_1217_324_31.indd 31

11/2/17 8:48 AM

SM_1217_317_32.pdf

PDF/d s

Ethical Bean 100% Compostable Single Serve Coffee Pods Ethical Bean Coffee proudly offers a unique 100% certified compostable single serve pod — an innovative solution to the large environmental challenge of single serve plastic waste. Made from coffee bean chaff and other renewable materials, the entire pod will completely break down in a municipal composter in less than 84 days.

$7.49

Save $2.50 8 oz & 12 ct.

SELECT VARIETIES

Coffee Each of Ethical Bean’s exceptional coffees is made from the world’s finest 100% Fair-Trade certified, organic coffee beans. Ethical Bean is constantly seeking new ways to do the right thing through their commitment to social responsibility, global awareness and environmental accountability.

$7.99

Save $5.00 12 oz.

SELECT VARIETIES

SALE GOOD THROUGH DECEMBER 31, 2017

LundsandByerlys.com/nourish

SM_1217_317_32.indd 32

11/2/17 5:03 PM