Lunds & Byerlys

holiday helpers see page 4

Traditional holiday dishes How to de-stress

COMPLIMENTARY

See pages 9, 16, 17 and the back cover for this month’s featured items!

DECEMBER 2019

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Edition of Taste for Life

®

Money-saving meal planning

11/12/19 9:52 AM

[ nutrition plus ] Vitamin C

C

vitamin

Vitamin C, also known as L-ascorbic acid, is an essential, water-soluble vitamin found in fruit and vegetables. Humans, unlike other animals, cannot synthesize vitamin C in their bodies, so it must be obtained through diet or supplementation.

Long before vitamin C was identified and named, sailors realized that bringing citrus fruit on long ship journeys fended off scurvy—a disease caused by vitamin C deficiency and characterized by fatigue, connective tissue weakness, and capillary fragility.

An important antioxidant, vitamin C is capable of regenerating other antioxidants in the body. It also ensures proper immune function, improves absorption of nonheme iron, controls infection, neutralizes free radicals, and heals wounds.

Despite common practices, taking mega-doses of vitamin C will not cure the common cold. When taking doses upward of 1,000 milligrams, the body reduces its absorption of vitamin C by 50 percent. However, taking at least the recommended dietary allowances of vitamin C may ease cold-related symptoms. ● SELECTED SOURCES “Vitamin C,” Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu • “Vitamin C fact sheet for health professionals,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 9/18/18

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2019

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[ december contents ]

22

cranberry time!

Celebrate the season with these native fruits.

6 18

healthy living

recipes you’ll love

6 health front

5 market gourmet

Avocado for diabetes • Yogurt + fiber = healthy lungs • Sleep and grades are linked • More

18 health strategies Healthy ways to deal with holiday stress.

20 smart supplements

Jam Crêpes with Vanilla Sugar

12 the holiday meal Traditional dishes with a healthy twist.

26 let’s get cooking Budget-friendly meal-planning tips.

Boost cognition, memory, and more.

28 quick tips Get a healthy glow with facial masks.

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Holiday Helpers Make the season merrier with a little help from Lunds & Byerlys

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi

FoodE Experts Whether you’re seeking menu inspiration for an upcoming holiday gathering or simply need help finding an item, we have FoodE Experts in our stores who have a passion for food and an eagerness to share it with you. Easy to spot in their green coats, our FoodE Experts have one mission — to make your time in our stores and your kitchen more enjoyable.

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, 603-831-1868 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); ©2019 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

CREATE HOLIDAY HARMONY Find Balance and take time for yourself Nourish isn’t just about eating healthy. It’s also about managing your stress and taking time to create harmony in your life. Although the holiday season can be plenty stressful, there are s­ everal things you can do to help yourself relax including eating ­nutritious food, getting adequate sleep, enjoying time outdoors, exercising and meditation.

Have a harmonious holiday season!

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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[ market gourmet ] Crêpes

25 min prep time

makes 2 small portions

Jam Crêpes with Vanilla Sugar From Healthy Eating During Chemotherapy by José van Mil ($16.99, Kyle Books, 2019)

2 Tbsp whole-wheat flour

K Tbsp vanilla sugar*

Pinch of salt

L c low-fat milk or soy milk

1 Tbsp whisked egg

Splash of mild-flavored olive oil

2 Tbsp 100 percent fruit jam (fruit-sweetened) **

1 tsp confectioners’ sugar

1. Mix flour, vanilla sugar, salt, milk, and egg together. Stir until batter is smooth.

2. Heat oil in a small frying pan. Pour half of batter into pan and fry crêpe for a few minutes until dry on top and light brown on other side.

Flip over and fry for another minute or so until light brown. Slide onto a plate and repeat with remaining batter to make a second crêpe.

3. Place crêpes on two small plates. Spread with jam, roll up, and dust with confectioners’ sugar.

Per serving (1 crêpe): 191 Calories, 3 g Protein, 34 g Carbohydrates, 4 g Fiber, 5 g Total fat (1 g sat), 171 mg Sodium, HHHHH Vitamin D, HH Vitamin C, H Phosphorus

*Vanilla sugar is sugar that has been infused with vanilla extract. If you can’t find it, you can make your own. Combine K teaspoon of vanilla extract and 1 cup of sugar in a mixing bowl. Whisk together for 1 minute. Line a cookie sheet with wax paper, and pour sugar onto it in a smooth and even layer. Let dry for 3 hours. After 3 hours, gently shake the cookie sheet to distribute the sugar and let dry for another 3 hours. Vanilla sugar can be used in place of regular sugar. Store in an airtight container for up to one year. Commercial vanilla sugar tends to be stronger in flavor than homemade recipes. ** For this recipe it’s best to use jam made with 100 percent fruit. If not available, any other jam can be used provided it is not overly sweet.

Kitchen Note: These crêpes may be served with some fresh fruit. For a family of four: Multiply the ingredients by six and serve as a dessert.

© BLM PHOTOGRAPHY

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[ health front ]

NEWS THAT’S GOOD FOR YOU

guac ’n’ roll

Here’s an easy and tasty way to help manage your weight and prevent diabetes: Eat more guacamole.

Canadian researchers have identified a compound found only in avocados that can inhibit the processes that lead to diabetes.

The oxidation of fatty acids normally allows the body to burn fats. Obesity or diabetes hinders that process.

But University of Guelph scientists determined that a fat molecule in avocados (called avocatin B) works to counter incomplete oxidation.

A dietary supplement of avocatin B was found to be safe in human testing.

SOURCE “Avocados may help manage obesity, prevent diabetes,” University of Guelph, 10/30/19

power-food combo lowers cancer risk

A diet high in fiber and yogurt appears to lower the risk for lung cancer. A new analysis of studies adds that benefit to already-known reductions in cases of heart disease and gastrointestinal cancer.

Participants were split into five groups based on how much fiber and yogurt they consumed.

Those with the highest consumption had about a 33 percent reduced lung cancer risk compared to those who ate the least.

Senior author Xiao-Ou Shu, MD, PhD, suggested that the benefits are rooted in the foods’ prebiotic (fiber) and probiotic (yogurt) qualities.

SOURCE “High fiber, yogurt diet associated with lower lung cancer risk,” Vanderbilt University Medical Center, 10/25/19

Did You Know?

Eating poultry instead of red meat may reduce the risk of breast cancer. That’s the conclusion of researchers who conducted a seven-year study that included more than 42,000 women.

SOURCE “Substituting poultry for red meat may reduce breast cancer risk,” www.EurekAlert.org, 8/7/19

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US kids need more sleep Fewer than half of school-age kids in the US get sufficient sleep most weeknights, according to a new study. Those who do get adequate sleep are much more likely to have a positive view of school and to show signs of “childhood flourishing”—a measure of well-being.

“Chronic sleep loss is a serious public health problem among children,” said researcher Hoi See Tsao, MD. “Insufficient sleep among adolescents, for example, is associated with physical and mental health consequences including increased risk of depression and obesity and negative effects on mood, attention, and academic performance.”

The study authors set sufficient sleep at nine hours per night. Of the survey’s nearly 50,000 children ages 6 to 17, only 48 percent met that goal.

SOURCE “Only half of US children get enough sleep during the week,” American Academy of Pediatrics, 10/25/19

sleep tied to grades

Two MIT professors found a strong link between students’ grades and how much sleep they get. And one good night’s sleep before an exam wasn’t enough—several consecutive nights made a difference. “It’s the sleep you get during the days when learning is happening that matters most,” said Jeffrey Grossman, PhD, a professor of engineering who co-authored the study.

The study also found that a late bedtime— usually after 2 a.m.—led to poorer test scores regardless of the overall amount of time the student slept. And students who slept for relatively consistent amounts of time each night tended to perform better than those whose schedules were more erratic.

One hundred students were monitored 24/7 for a full semester via Fitbits.

SOURCE “Study: Better sleep habits lead to better college grades,” Massachusetts Institute of Technology, 10/1/19

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Seasonal Flavors — While Supplies Last

Twinings Peace

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Swerve

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DECEMBER 2019

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11/12/19 9:58 AM

R.W. Knudsen Family R.W. Knudsen Family offers an orchard of organic and natural juices and specialty products for your table.

Enjoy the best of nature with great-tasting beverages, made with uncompromising standards.

Organic Apple Juice

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Simple Mills Almond Flour Mixes & Crackers Simple Mills began in one woman’s living room, born of necessity and a desire for food that is simple, healthy and delicious. Now based in Chicago, Simple Mills continues the tradition of using intentional ingredients and baking with love. All Simple Mills products are gluten free, soy free, gum free, non-GMO and Paleo friendly.

Almond Flour Mixes

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SEASONAL FLAVORS — WHILE SUPPLIES LAST

DECEMBER 2019

9

11/12/19 9:58 AM

Seasonal Flavors — While Supplies Last

Nature’s Path & EnviroKids Love Crunch Cereals & Granola

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10

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SEASONAL FLAVORS — WHILE SUPPLIES LAST

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11/11/19 10:57 AM

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Divina OIives From growers across the Mediterranean, Divina’s varietals such as the Greek Kalamata (Peloponnese), Italian Castelvetrano (Sicily) and Mt. Athos Green (Halkidiki, Greece) are harvested and cured according to centuriesold methods. Divina’s commitment to integrity and quality above all is present in the delicate taste of each olive.

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SEASONAL FLAVORS — WHILE SUPPLIES LAST

DECEMBER 2019

11

11/12/19 10:02 AM

BY LISA FABIAN

the holiday meal embrace the classics

For a sampling of traditional holiday dishes, try the following recipes. They feature some of the season’s favorite flavors.

© BLM PHOTOGRAPHY

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© AMERICAN INSTITUTE FOR CANCER RESEARCH

Classic Pumpkin Pie

From the TasteforLife test kitchen

CRUST 1L c all-purpose flour, plus additional for flouring Pinch of salt

1 stick cold unsalted butter, cubed

N c ice water

FILLING

2 large eggs

O c sugar

2½ hrs prep time serves 8

1 Tbsp cornstarch

1 tsp ground cinnamon

K tsp ground ginger

N tsp ground nutmeg

K tsp salt

1 (15 oz) can pumpkin purée

1 (12 oz) can evaporated milk

1. Make crust: In the bowl of a food processor, pulse the 1L cup of flour with pinch of salt. Add cubed butter and pulse until mixture is size of peas.

Drizzle in ice water and pulse until crumbs are moistened. Turn mixture out onto a work surface. Gather dough into a ball, flatten, wrap in plastic, and refrigerate for 30 minutes.

Kale, Butternut Squash, and Pomegranate Salad From American Institute for Cancer Research, www.aicr.org

1 large butternut squash (about 3 lb), peeled and cut into O-inch cubes

N c olive oil, divided

5 cloves peeled garlic

K tsp ground turmeric

N tsp salt

Freshly ground black pepper

K c chopped walnuts*

2 large bunches (about 2 lb total) lacinato (Tuscan) kale, stemmed and thinly sliced

3. Line pie shell with foil and fill with

pie weights or dried beans. Bake in center of oven until nearly set, about 25 minutes. Remove foil and weights and bake until crust is pale golden, about 10 minutes. Let cool slightly.

N c fresh lemon juice (from 1 large lemon), divided

4. Make filling: In a medium bowl,

2. Preheat oven to 350°. On a lightly floured surface, roll out dough to a 13-inch round, a scant N-inch thick. Fit dough into a 9-inch glass pie plate and trim overhang to O inch. Fold dough under itself and crimp decoratively.

Refrigerate pie shell for 10 minutes.

whisk eggs with sugar, cornstarch, spices, and salt until smooth. Whisk in pumpkin purée and evaporated milk.

Pour filling into crust. Bake pie for 45 minutes, or until set.

5. Cool pie on a wire rack.

Per serving: 348 Calories, 7 g Protein, 45 g Carbohydrates, 2 g Fiber, 16 g Total fat (10 g sat), 249 mg Sodium, HHHHH Vitamin A, D, HH Vitamin B2 (riboflavin), Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Folate, Iron

Sea salt

60 min prep time serves 8

1. Preheat oven to 400°. Place cubed squash on a baking sheet, and drizzle 1 teaspoon of the oil over. Add whole garlic cloves, turmeric, salt, and pepper. Toss to evenly coat squash with oil and spices. Spread squash evenly around pan and roast for 30 to 40 minutes until fork tender.

2. While squash is roasting, heat 1 teaspoon of the oil in a small skillet over medium-high heat. Add walnuts and cook, stirring occasionally, until they are just golden brown, 2 to 3 minutes. Set aside.

3. Prepare kale by slicing it into thin strips. Add 2 tablespoons of the lemon juice and a pinch of sea salt and massage into kale to wilt. Set aside. (NOTE: If you are prepping this recipe the day ahead, only add lemon and massage kale the day it’s served.)

4. When squash and garlic are done roasting, remove garlic pieces and add them to a medium bowl or food processor. Add remaining oil, remaining lemon juice, apple cider vinegar, maple syrup, mustard, and shallot. Whisk or pulse until smooth.

5. In a large mixing bowl, combine kale with about O of the dressing. Toss until kale is lightly coated. Add 1 tsp pure maple syrup more dressing to taste. (Reserve any leftover dressing for another use.)

1 Tbsp Dijon mustard 1 Tbsp apple cider vinegar

1 shallot, finely chopped

1 c pomegranate seeds (from 1 large pomegranate)

6. Add roasted squash and pomegranate seeds to kale.

Toss to combine. Transfer to a serving bowl. Top with toasted walnuts.

Per serving: 236 Calories, 8 g Protein, 37 g Carbohydrates, 9 g Fiber, 9 g Total fat (1 g sat), 291 mg Sodium, HHHHH Vitamin A, B6, C, K, Folate, HHH Vitamin E, HH Vitamin B1 (thiamine), B3 (niacin), Calcium, Magnesium, Potassium, Phosphorus, H Vitamin B2 (riboflavin), Iron, Zinc

*You can substitute pumpkin seeds or sliced almonds for the chopped walnuts.

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continued from page 13

90 min prep time

serves 16 as a side dish © BRIAN HAGIWARA

Wild Rice and Mushroom Stuffing

From The Good Housekeeping Christmas Cookbook by the Editors of Good Housekeeping ($30, Hearst Books, 2013)

1 c wild rice (6 oz), rinsed

3O c water, divided

1 c dried cranberries or raisins

4 Tbsp unsalted butter, divided

3 carrots, peeled and cut into N-inch dice

2 stalks celery, cut into N-inch dice

1 onion, cut into N-inch dice

1 tsp salt

K tsp dried thyme

N tsp coarsely ground black pepper

8 oz shiitake mushrooms, stems discarded, caps sliced

10 oz white mushrooms, trimmed and sliced

2 c long-grain brown rice

1 (14.5) oz can low-sodium chicken broth (1O c)

1. In a 2-quart saucepan, heat wild rice and 2 cups of the water to boiling on high heat. Reduce heat to low.

Cover and simmer until wild rice is tender, 35 to 40 minutes. Stir in cranberries. Heat for 1 minute. Drain mixture if necessary.

2. Meanwhile, in a nonstick 5- to 6-quart Dutch oven, melt 2 tablespoons of the butter on medium heat. Add carrots, celery, and onion. Cook until tender and golden, 12 to 15 minutes. Stir in salt, thyme, and pepper. Cook 1 minute. Transfer to medium bowl.

3. In same Dutch oven, melt remaining 2 tablespoons

Lacy Latkes & Applesauce

From Kosher Style by Amy Rosen ($30, Appetite by Random House, 2019)

of butter over medium heat. Add shiitake and white mushrooms, and cook until mushrooms are tender and golden, and liquid evaporates, about 12 minutes.

Transfer mushrooms to bowl with vegetables.

8 large Russet potatoes, scrubbed clean

2 onions, finely chopped

4. Preheat oven to 325°.

3 eggs, beaten

L c flour or matzo meal

5. In same Dutch oven, heat brown rice, broth, and re-

40 min prep time serves 8

maining 1O cups water to boiling on high heat. Reduce heat to low. Cover and simmer until tender, 35 to 40 minutes. Stir wild rice and vegetable mixtures into rice.

Sea salt and black pepper to taste (be generous with black pepper)

6. Spoon stuffing into a 13x9-inch glass baking dish or

Vegetable oil, for frying

shallow 3K-quart casserole. Cover with foil and bake until heated through, about 20 minutes.

Per serving: 188 Calories, 4 g Protein, 35 g Carbohydrates, 3 g Fiber, 4 g Total fat (2 g sat), 169 mg Sodium, HHH Vitamin D, HH Phosphorus, H Vitamin A, B1 (thiamine), B3 (niacin), B6, Magnesium, Zinc

Homemade applesauce (recipe follows) Sour cream or plain Greek yogurt, for garnish (optional)

Kitchen Note: To cut down on last-minute cooking, prepare the components of this dish up to two days before serving. Increase the baking time to 1 hour.

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1. Using a food processor or box grater, grate potatoes (no need to peel them). Transfer potatoes to a clean tea towel or cheesecloth and squeeze out potato liquid, getting shreds as dry as possible.

2. Place potatoes in a very large bowl and mix together with chopped onions, eggs, flour, salt, and pepper. (The acid in the onions will stop the potatoes from browning.)

3. In a large cast-iron skillet (or other heavy-bottomed skillet), heat K inch of oil over medium heat. Add heaping tablespoons of latke mixture, frying four or five at a time, for about 3 minutes on each side, or until golden brown. Smoosh them down with the spatula a bit and add more oil as needed.

4. When latkes are cooked, transfer them to a plate lined with a paper towel to drain. You can serve these immediately or cook them ahead and reheat in the oven when guests arrive. Serve with applesauce and sour cream or Greek yogurt, if desired.

Per serving (with applesauce): 341 Calories, 7 g Protein, 61 g Carbohydrates, 8 g Fiber, 9 g Total fat (1 g sat), 221 mg Sodium, HHHHH Vitamin B6, C, D, HH Phosphorus, Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Folate, Iron, Magnesium

Homemade Applesauce From Kosher Style by Amy Rosen ($30, Appetite by Random House, 2019)

2 lb McIntosh apples (about 6 medium), peeled, cored and chopped

Juice of 1 lemon

2 Tbsp brown sugar

K tsp ground cinnamon

Pinch of sea salt

K c water

30 min

prep time makes about 2 cups

1. In a medium pot, bring apples, lemon juice, sugar, cinnamon, salt, and water to a boil. Lower heat to a simmer, stirring often, until apples are cooked and start falling apart, about 15 minutes.

2. Blitz apple mixture in pot with an immersion blender until desired consistency is achieved.

3. Serve with latkes.

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20% off all Pranarom products Save up to $10.00 Surprise and delight your loved ones this holiday season with the gift of health and wellbeing. Save 20% on our complete assortment of Certified Organic Essential Oils, Wellness Formulas, Virgin Plant Oils, Hydrosols, & Diffusers.

B L E N D E D , B O T T L E D & PAC K AG E D I N M I N N E A P O L I S , M I N N E S O TA U S A

16 

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Virgin Coconut Body Butter

What you put on your skin should be just as healthy as what you put in your body.

Coconut oil is a natural moisturizer and can be scented with essential oils of your choice. This recipe makes four jars – one for you, and three gifts for friends.

1 3/4 cup Virgin Coconut Oil 20 - 30 drops Essential oil(s) of your choice 4 4-ounce Mason jars or other glass containers

TO PREPARE

Makes 4 jars

Start with all ingredients at room temperature (coconut oil should be solid).

Scoop coconut oil into a large bowl or the basin of a stand mixer. Add essential oils.

Using a mixer with whip attachment, mix on medium speed until ingredients are well combined, about 2 minutes. Increase speed to high and whip until the texture transforms from a solid “butter” to an airy, whipped soufflé.

Divide between four 4-ounce glass mason jars. Because this body butter contains no water, it will remain stable at room temperature for 3 months or more.

Apply liberally and enjoy!

Honey Olive Oil Sugar Scrub During the cold months, skin needs a little extra love and moisture. This softening sugar scrub is quick & easy to prepare and makes a great stocking stuffer or hostess gift!

3 tablespoons organic olive oil 1 tablespoon organic honey 7 - 12 drops essential oil of choice ½ cup organic cane sugar Glass Mason jar or other storage container

TO PREPARE Combine olive oil, honey and essential oil in the container.

Add sugar, stir to combine.

Makes 1 jar

TO USE Follow your regular handwashing with a ½ teaspoon scoop of the scrub and rub on hands and wrists. Rinse with warm water and dry. For use in the shower, wash body as usual. Scoop 1-2 tablespoons of the scrub and apply in a circular motion, massaging it into your skin.

Rinse with warm water and dry.

Store with the lid on. Keeps up to 1 month.

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[ health strategies ]

BY CAMERON HENDRIX

how to

de-stress have a happy holiday season with these helpful tips

Two words to make your heart race: Holiday stress. Juggling meals, shopping for gifts, and dealing with relatives can cause jitters in even the calmest among us.

So count to ten and try these easy, healthful stress reducers when things get a little out of hand.

Don’t Forget to Breathe Simple breathing and relaxation exercises help defuse stress. Try this one: Inhale for a count of four, then exhale for the same count— all through the nose. Gradually increase the count to six or eight.

Yoga instructor Rebecca Pacheco told Time that this type of breathing can calm the nervous system, help you focus, and lower stress.

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Focus on the Positive

Vitamins Are Key

“Stress is the struggle with what is,” writes Mayo Clinic College of Medicine professor Amit Sood, MD. “A mind that doesn’t have what it wants or doesn’t want what it has experiences stress.” In his book The Mayo Clinic Guide to Stress-Free Living, Dr. Sood stresses the importance of gratitude—“acknowledge your blessings, little or large,” and accept life’s uncertainties “by letting go of the uncontrollable and engaging with the unpleasant.”

A daily multivitamin/mineral is a potent hedge against stress.

Antioxidant vitamins A, E, and the Bs can help us cope with stressful situations. Vitamin C has been shown to help reduce both physical and mental responses to stress. Vitamin D depletion is a contributing factor to Seasonal Affective Disorder (SAD), a common blues-inducing condition in the colder months.

And minerals such as magnesium, calcium, zinc, and selenium also serve as stress busters.

Sip Away Stress A substance in green tea (L-theanine) shifts brain wave activity away from anxiety and toward relaxation. Black tea also has stressrelieving properties. Chamomile is among several herbal teas that promote calm.

Get Moving “Our bodies were meant to move!” writes integrative medicine expert Jacob Teitelbaum, MD. Regularly engaging in walking, jogging, cycling, or other gentle aerobic activities can help you avoid stress spikes.

SELECTED SOURCES “6 breathing exercises to relax in 10 minutes or less”

by Jordan Shakeshaft, http://Healthland.

Time.com • “6 surprising stress fixes” by Catherine Guthrie, www.WebMD.com • Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts, 2007) • The Mayo Clinic Guide to Stress-Free Living by Amit Sood, MD, MSc, ($19.99, Da Capo, 2013) • Real Cause, Real Cure

by Jacob Teitelbaum, MD, and Bill Gottlieb ($18.99, Rodale, 2011)

2019

11/11/19 11:16 AM

Eat Well to Feel Well It’s tempting to turn to junk food and comfort food for a quick sense of relief from stress. But foods loaded with sugar and fat can have the opposite effect in the long term. Opt for nutrient-dense foods such as fruit, vegetables, whole grains, and lean protein. Consider these whole foods to keep your body well-nourished and ready to deal with stress: • Almonds, beans, whole grains, and green leafy vegetables are high in B vitamins and calcium.

• Blueberries, cherries, tomatoes, squash, and bell peppers are among the many antioxidant-rich fruits and vegetables.

• Lean protein sources include tofu and coldwater fish, which offer the added benefit of omega-3 fatty acids.

• Olive oil is a heart-healthy alternative to butter, margarine, and lard.

• Minimize your intake of trans fats from baked goods and fried foods.

• Drink plenty of water every day. ● SOURCE The Emotional Eater’s Repair Manual by Julie M. Simon ($16.95, New World Library, 2012)

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11/12/19 11:42 AM

[ smart supplements ]

BY VICTORIA DOLBY TOEWS, MPH

beat brain fog supplements to keep you sharp

There’s nothing you can do about getting older, but you can take steps to bolster your mental sharpness.

Memory slips aren’t inevitable!

Aside from eating a well-rounded diet and exercising regularly to keep your brain sharp at every age, people should consider “targeted supplementation with high-quality nutritional supplements,” says Mark Menolascino, MD, medical director of the Meno Clinic in Jackson Hole, WY.

Omega 3s “My favorite for brain health is the fish oil-derived supplement called omega 3,” shares Dr. Menolascino, author of HEART Solution for Women: A Proven Program to Prevent and Reverse Heart Disease.

The benefits of omega 3s mostly trace back to how this essential fat interacts in the inflammatory process. Many of the biggest health plagues—like heart disease, autoimmune conditions, cancer, and Alzheimer’s disease—originate with uncontrolled inflammation in the body. Since omega 3s dampen this inflammation, taking them in supplement form helps support a healthier body and brain.

The Global Organization for EPA+DHA recommends that adults consume 500 milligrams (mg) daily of EPA and DHA omega 3s, which is in line with many international guidelines.

Coenzyme Q10 A nutrient called coenzyme Q10 (CoQ10) is naturally concentrated in the mitochondria of cells—the powerhouses of energy production—where it helps convert food into energy.

Think of it like coal for a furnace, says Dr. Menolascino. But more to the point: “Coenzyme Q10 may be the most important nutrient for brain health, and it is well known that heart medications called statins will deplete the body of coenzyme Q10 and may be the link between statins causing dementia and depression,” he points out. A commonly recommended dose is 200 mg per day.

Sleep deprivation also contributes to brain fog.

Shoot for 7 to 9 hours a day.

SOURCE Personal communication: Mark Menolascino, 2019

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2019

11/11/19 10:45 AM

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11/11/19 2:37 PM

BY LYNN TRYBA

cranberry time! we celebrate these native fruits of North America

There’s something mesmerizing about cranberry harvest in Massachusetts.

That sense of awe is magnified if you’re in a flooded bog, watching and feeling the ruby fruit swirl around you before they get sucked into a waiting tractor trailer that will haul 50,000 pounds of cranberries to the packaging facility down the road.

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2019

11/11/19 11:22 AM

It Wiggles, It Jiggles!

I recently experienced this process at Decas Farms, an 85-year-old family-owned business in Carver, MA. “On a busy day, 1.5 million pounds will arrive at the receiving station,” said Decas Farms Director of Grower Relations Parker Mauck.

Dry & Wet Harvests Decas Cranberry Products, Inc., maker of Decas Farms cranberries, works with more than 150 growers and also owns over 450 acres of its own bogs.

Depending on how they’re harvested, cranberries are either sold fresh or made into products like baking cranberries or dried cranberries.

Despite the common image of cranberries growing in water, all cranberries start off growing dry on vines. The fruit starts to “blush” in August. By mid-September, some of the fruit, such as the heirloom Early Black variety, are ready for harvest.

A dry harvest picker is used to comb berries from the vines—it doesn’t take much to dislodge them. The berries ascend a conveyer and then drop into

an attached burlap sack. Only about 4 percent of the fruit is harvested this way; these berries will be sold fresh, and are typically used in holiday cooking and baking.

Wet harvests are for cranberries destined to be turned into different products, such as sweetened dried cranberries. Farmers flood their bogs and drive water reel harvesters over the area, gently combing the vines and shaking berries free. If you bite into a fresh cranberry, you will notice four air pockets inside. These cause the berries to float, making it easier for workers to corral them toward a vacuum pump attached to a waiting truck.

At Decas, the fruit is placed in a 96-year-old wooden Bailey Bounce Board Separator that contains a series of shelves. Only the best berries bounce from shelf to shelf all the way to the bottom. Those berries are further inspected by eagle-eyed workers. “To this day, only the freshest, most firm berries will bounce their way into our bags,” said Senior Director of Operations Joe Santos. ●

The average cranberry sauce “log,” which retains the shape of the can it comes in, contains about 200 berries.

Did You Know?

Cranberry varieties come in different sizes, shapes, hues, and tastes.

The large and tart Howes cranberry is an heirloom variety, as is the Early Black, which is sweeter and an intense red. The large, burgundy Ben Lear cranberries typically get made into sauces, juices, and jams.

Buying Season

Fresh cranberries are in season from September to December. After that, they are available frozen. Fresh and frozen can be used interchangeably in recipes. To thaw, rinse frozen berries under cold water.

Rich Tradition

The Wampanoag Indians enjoyed their annual cranberry harvest for 12,000 years before Europeans arrived. © ALEXANDRIA MAUCK

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11/12/19 12:04 PM

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[ let’s get cooking ]

BY EVA MILOTTE

budget-friendly meals plan a weekly menu

The simple query of “What’s for dinner?” can incite panic in the most organized of home cooks. With the help of a weekly meal plan, dinnertime can be a less stressful endeavor.

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Organizing the week’s dinners before you go shopping can help reduce your family’s consumption of processed meals and takeout items. You know exactly what you’ll be serving and on which day. As an added bonus, grocery bills can be cut, since you’ll be buying only what’s needed.

Yes, you’ll have to set aside some time to determine what to make and then create a shopping list. But instead of worrying about dinner every night, you can enjoy the time making a healthy and tasty meal instead.

Where to Start Have everyone in the family contribute their favorite meal ideas. Organize the top 20 dishes by category: soups, chicken, vegetarian, seafood, etc. Make a list of the ingredients needed for each meal. Keep the list handy on a computer or in a notebook for quick reference when it’s time to make a shopping list.

2019

11/4/19 8:34 AM

Another idea is to give each day of the week a theme.

Taco Tuesday is a common choice. Pasta Wednesday and stir-fry Friday are other options. Make an ingredient list based on recipes you find for these themed days.

To save time and money, plan meals around what you already have. Are the cabinets stuffed with pasta, canned beans, rice, tuna fish, and tomato sauce? Organize dinners around these ingredients.

Plan meals around inexpensive and nutritious items.

Consider foods that are filling: Beans, squash, sweet potatoes, lentils, brown rice, tofu, mushrooms, and eggs are good choices.

After making a list of the ingredients you need for each meal, check to make sure you don’t already have the items on hand. This helps prevent duplicate purchases.

Take stock of what’s in the freezer as well. Is there leftover cooked turkey? Defrost it and use the meat to make turkey soup one night and sandwiches the next.

Check the store’s flyers and weekly circulars for specials.

Pick recipes that feature sale items. Scour newspaper inserts or the Internet for coupons featuring your favorite brands. Buy in-season produce. Not only is it less expensive, it’s also likely to be fresher.

At the Store Don’t grocery shop when you’re hungry. You’re more likely to grab whatever looks good to quell your hunger pangs, making the trip less productive and more expensive.

Try to avoid shopping during a store’s busy hours. You’ll be more efficient with the trip if you’re not overwhelmed by crowds. Stick to the list to avoid unnecessary buys.

Look for managers’ specials at the store. Another place to find deals is the grocery clearance section. Ask an employee where to find the discounts.

When You Get Home Check the meal plan daily to see if there are any ingredients that need defrosting for the next day. See if there are any adjustments that need to be made due to schedule changes.

Consider making a double batch of your favorite recipe and freezing portions for later use. This saves time and effort when the family’s schedule is so busy that only leftovers will do.

For a flavorful and hearty stew, the following recipe features inexpensive ingredients along with a few pantry items you may already have on hand. ● SELECTED SOURCES “10 family meal planning tips & ideas on a budget”

by Kristia Ludwick, www.MoneyCrashers.com, 2019 • “How to plan your meals when you’re on a tight budget” by Kristin Wong, www.twocents.LifeHacker.com, 5/8/14

45 min prep time serves 4

Sweet Potato and Lentil Curry Stew From the TasteforLife test kitchen

2 Tbsp coconut oil

3 cloves garlic, minced

2 tsp fresh ginger, minced

2 tsp curry powder

1 large sweet potato, peeled and cut into K-inch cubes

1 (14.5 oz) can diced tomatoes

1 c red lentils, rinsed and drained

1 (13.5 oz) can lite coconut milk

2 c vegetable stock

Salt and freshly ground black pepper

K c chopped cilantro

1 lime, cut into wedges

1. Heat oil in a large pot over medium heat. Add garlic, ginger, and curry powder and cook for 1 minute. Add sweet potato and tomatoes and their juices.

2. Stir in lentils, coconut milk, and stock. Bring mixture to a simmer. Reduce heat to medium-low.

3. Cover pot and cook for 30 minutes, stirring occasionally, until sweet potatoes are tender and lentils are soft.

4. Season to taste with salt and pepper. Stir in chopped cilantro. Serve with lime wedges.

Per serving: 364 Calories, 14 g Protein, 46 g Carbohydrates, 9 g Fiber, 14 g Total fat (11 g sat), 357 mg Sodium, HHHHH Folate, HHHH Vitamin B1 (thiamine), HHH Vitamin A, B3 (niacin), B6, HH Vitamin C, Iron, Phosphorus, H Vitamin B2 (riboflavin), K, Magnesium, Potassium, Zinc

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11/4/19 8:34 AM

[ quick tips ]

BY STEPHANIE L. TOURLES

facial masks pamper your skin for a healthy glow

Excerpted from Pure Skin Care by © Stephanie L. Tourles.

Photography by © Michael Piazza Photography. Used with permission of Storey Publishing.

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Masks for the beautification and purification of both the face and body date back to ancient civilizations. Clay was especially valued in masks for its ability to absorb animal, mineral, and botanical dyes and its use as body paint during important rituals and events.

Today, though, masks are used primarily for cosmetic purposes to deep-clean the skin. Depending on their ingredients, masks can increase circulation, remove toxins, tone and tighten, act as nonabrasive exfoliants, hydrate and moisturize, calm inflammation, and soften the skin. Masks can be made from myriad natural ingredients such as clay or finely ground grains, which absorb excess oil and physically slough dead cells from the skin’s surface and stimulate a sluggish complexion.

Masks can also be made from such succulent ingredients as honey, cream, and fresh, ripe peaches and bananas; all of these ingredients moisturize and bring a glow to your complexion. Masks containing acidic ingredients such as papaya, pineapple, raspberries, yogurt, or buttermilk serve as gentle, natural chemical exfoliants that leave skin velvety smooth and deeply hydrated.

Application Tips Before applying any of these masks, be sure to pull your hair up off your face and neck—some of the juicier masks have a habit of trickling down a bit into places where they’re not welcome. A mask should always be applied to freshly cleansed, barely damp skin. For specific application tips and times, see individual recipes.

2019

11/11/19 12:33 PM

Everyone’s Basic Clay Mask All clay masks gently exfoliate as they tighten, stimulate circulation, remineralize, and soften the skin. This mask can be customized according to skin type, making it gentle enough to be used by anyone.

Mix this recipe as needed; do not store.

Yield: 1 treatment

Prep time: 5 minutes

1 Tbsp powdered white cosmetic clay or kaolin For dry skin: About 2 tsp heavy cream, half-and-half, or full-fat coconut milk For normal skin: About 2 tsp low-fat or whole dairy milk, almond milk, or coconut water For oily skin: About 2 tsp purified water or commercial aloe vera juice To Make: In a very small bowl, use a spoon or tiny whisk to combine the clay with enough of the liquid of your choice to form a smooth, spreadable paste.

To Apply: Using your fingers, spread the paste onto your face and neck. Let dry completely, which should take 20 to 30 minutes, preferably while you are lying down. The mask will feel like it is lifting and tightening your skin. When you’re ready, rinse off with warm water.

Use one or two times per week. Follow with moisturizer.

Best for: All skin types

Green Goddess Purifying Clay Mask Due to its gentleness, this mask is my preferred method of exfoliation for acneic skin. French green clay combined with anti-inflammatory essential oils is very beneficial for cystic and weeping or active acne conditions that are also sensitive. It aids in removing impurities and toxins from beneath the surface of the skin. You can also apply this drying mask to chest or back areas that have blemishes. Mix this recipe as needed; do not store.

Yield: 1 treatment Prep time: 5 minutes 1 Tbsp powdered French green clay 2 tsp commercial aloe vera juice, strong peppermint tea, or water 2 drops German chamomile, helichrysum, or lavender essential oil To Make: In a very small bowl, use a spoon or tiny whisk to combine the clay with enough aloe vera juice to form a smooth, spreadable paste.

Stir in the essential oil.

To Apply: Using your fingers, spread the paste onto your face and neck.

Let dry completely, which should take 20 to 30 minutes, preferably while you are lying down. The mask will feel like it is lifting and tightening your skin.

When you’re ready, rinse off with warm water.

Use one or two times per week. Follow with light moisturizer. If your chest or back is blemished, make an additional batch and apply there as well.

Best for: oily or acneic, combination, or oily mature skin types ● D E C E M B E R 2 0 1 9 29

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11/11/19 12:35 PM

[ special diets ]

BY EVA MILOTTE

fertility friendly foods What you eat can’t guarantee you will get pregnant, but it can help!

Consider the following foods: n Fruits & veggies. Fill half the plate at each meal with fresh produce. Kale contains nutrients that help with estrogen metabolism. Asparagus and watermelon offer high amounts of glutathione—an important nutrient for egg quality. n Iron-rich food. Consider spinach, beans, tomatoes, beets, pumpkins, and whole-grain cereals. n Full-fat dairy. This is a better choice than low-fat dairy. A high intake of low-fat dairy has been shown to increase the risk of ovulatory infertility when compared to consuming higher-fat options. Eat up to two servings a day of whole yogurt, whole milk, and other full-fat dairy products. n Vegetable protein. Replace one serving of meat a day with beans, peas, or nuts. These sources of vegetable protein may help improve fertility. n High-quality animal protein. Egg yolks contain the nutrient choline, which helps with a baby’s brain development. Eating lean chicken and omega-3-rich seafood (salmon, sardines, and canned light tuna) can help cut premature birth risk. In addition, the nutrients they contain help with the development of a baby’s nervous system. n Whole grains. Whole grains supply high amounts of B and E vitamins as well as fiber—nutrients that all help with fertility. Eat brown rice, quinoa, millet, and amaranth. n Healthy fats. Avocados, olive oil, grapeseed oil, and nuts reduce body inflammation, which in turn encourages fertility and healthy ovulation. According to integrative nutritionist and author Alisa Vitti, “Studies have shown that consuming a certain quantity of monounsaturated fats in the form of avocados during the IVF cycle increased the success rate by three and a half times, as opposed to women who don’t eat good plant-based fats during that period.”

SELECTED SOURCES Clean & Lean Pregnancy Guide by James Duigan ($18.95, Kyle Books, 2015) • “The fertility diet: What to eat when trying to get pregnant” by Holly Eagleson, www.Parents.com, 2019 • “Follow the fertility diet?” Harvard Mental Health Letter, www.health.Harvard.edu

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