Lunds Dec 2020

holiday helpers see page 4

Paleo/Gluten free/Keto desserts!

Say goodbye to brain fog

COMPLIMENTARY

DECEMBER 2020

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Edition of Taste for Life

®

Cozy up to chai

11/9/20 9:54 AM

zinc

[ nutrition plus ] Mineral

Recommended Dietary Allowance (RDA) 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.

Zinc is an essential mineral that plays important roles in growth and development, immune response, neurological function, and reproduction. Research has also found that zinc may have significant therapeutic benefits in age-related degenerative diseases.

Zinc deficiency appears to play an important role in the onset of many illnesses, including autoimmune diseases.

Research has also found an association between depression and low zinc levels in the blood.

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.

Common in cold lozenges and remedies, zinc occurs naturally in certain foods and is available as a supplement. ● SELECTED SOURCES “Zinc,” Linus Pauling Institute, http://lpi.oregonstate.edu, 5/19 • “Zinc,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih. gov/factsheets/zinc, 7/15/20

Food Sources

2 D E C E M B E R

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FOOD

SERVING SIZE

ZINC (MG)

Oysters

6 medium, cooked

27–50

Beef, ground

3 oz, cooked

5.4

Crab, Dungeness

3 oz, cooked

4.7

Turkey, dark meat

3 oz, cooked

3.0

Pork

3 oz, cooked

2.7

Cashews

1 oz

1.6

Yogurt, plain, low fat

6 oz

1.5

Cheese, cheddar

1 oz

1.0

Beans, baked

½ cup

0.9

2020

11/3/20 1:45 PM

[ december contents ]

22

© RIKKI SNYDER

12 30 healthy living

recipes you’ll love

6 health front

5 market gourmet

Teens gain from the arts • Effective face coverings • Anxiety busters • More

18 healthy strategies Nutrients to boost cognition.

20 quick tips Moisturizers to rejuvenate winter skin.

Chai.

12 healthier holiday cookies Guilt-free versions of your favorite seasonal treats.

26 let’s get cooking Chocolate is the star of the show.

22 reduce back pain Chiropractic adjustments can help.

30 just for kids Products advertised or mentioned in this magazine may not be available in all locations.

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

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11/10/20 11:52 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Found on pages 16 & 17

• RED CHILI NUT MIX • RAW

COCONUT BUTTER BROWNIES

ASSISTANT EDITOR

Kelli Ann Wilson

•F ENNEL RUBBED PORK ROAST WITH SHIITAKES & CHARD • BERRY WALNUT THUMBPRINT COOKIES

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce

Pamela’s Holiday Cookies

CUSTOMER SERVICE

Delicious gluten-free cookies with holiday inspired flavors to enjoy yourself, share with friends and family or gift to others this holiday season. Enjoy with hot cocoa or decorate with Pamela’s Vanilla Frosting and crushed candy cane for a festive treat.

Buttery Sugar Cookies: Sweet, buttery sugar cookies lightly sprinkled with a snow of sugar.

Pepperminty Chocolate Cookies: Rich chocolate cookies with a hint of peppermint.

2 /$7

Save 98¢ on 2

6 oz.

SELECT VARIETIES

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

HOLIDAY HELPERS Make the season merrier with a little help from Lunds & Byerlys

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.

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); ©2020 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

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

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

4 D E C E M B E R

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2020

11/9/20 1:11 PM

[ market gourmet ] Recipe

15 min prep time serves 2

Chai From the Taste for Life test kitchen

2 whole black peppercorns

1 whole clove

1 dried star anise

1 cinnamon stick

K tsp cardamom seeds or O tsp ground cardamom

2 black tea bags (string and tag removed from bag)

O c water

O c milk

Honey

1. Combine all ingredients, except honey, in a pot. Bring to a boil.

2. Reduce heat to medium-low.

Simmer 10 minutes.

3. Strain mixture into 2 teacups.

Add honey to taste.

Per serving: 80 Calories, 3 g Protein, 16 g Carbohydrates, 1 g Fiber, 1 g Total fat (1 g sat), 45 mg Sodium, H Vitamin B2 (riboflavin), B12, Calcium, Phosphorus

D E C E M B E R 2 0 2 0  5

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11/4/20 9:09 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

arts, sports boost teen spirit Teenagers who take part in the arts, sports, and other extracurricular activities tend to have better mental health. In addition, spending less than two hours per day on recreational screen time (browsing the Internet, playing video games, or using social media) was associated with higher levels of life satisfaction and optimism, and lower levels of anxiety and depressive symptoms, especially among girls.

“Although we conducted this study before the COVID-19 pandemic, the findings are especially 6 D E C E M B E R

relevant now when teens may be spending more time in front of screens in their free time if access to extracurricular activities like sports and arts programs is restricted,” said researcher Eva Oberle, PhD. “Finding safe ways for children and teens to continue to participate in these activities during current times may be a way to reduce screen time and promote mental health and well-being.”

SOURCE “Teens who participate in extracurriculars, get less screen time, have better mental health,” University of British Columbia, 11/2/20

2020

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11/9/20 10:40 AM

effective face coverings Although research is ongoing, the best ways to prevent the spread of COVID-19 are frequent and thorough hand-washing, maintaining distance between yourself and anyone from outside your household, and wearing a face covering when you are out in public.

“Because it’s possible to have coronavirus without showing symptoms, it is best to wear a face covering even if you think you are healthy,” says Lisa Maragakis, MD, of Johns Hopkins Medicine. “If you have COVID-19 and are not showing symptoms, a face mask reduces your chance of spreading the infection to others” when you talk, cough, or sneeze.

When selecting a mask, look for one that has at least two layers of washable, breathable fabric; fits snugly against your face with no gaps; and completely covers your mouth and nose, according to the CDC. The

use of a face shield in place of a mask has not yet been proven effective; the same is true for gaiters, which look like big, pull-up turtlenecks.

Avoid knit fabrics. “You want fabric that doesn’t allow droplets to pass through while ensuring you can still breathe properly with your mask in place,” said Dr. Maragakis, who recommends holding the fabric up to light: The fewer tiny holes you see, the better the mask properties.

Researchers at Florida Atlantic University found that a bandanna is the least effective covering for preventing the spread of droplets from sneezing and coughing.

SELECTED SOURCES “Bandanna is least effective form of face mask, study finds,” CNN, 7/1/20 • “Coronavirus face masks & protection FAQs,” Johns Hopkins Medicine, 8/20/20 • “How to select, wear, and clean your mask,” Centers for Disease Control and Prevention, www.CDC.gov, 8/27/20

try these anxiety busters

Dealing with “peak anxiety” is about taking stock of the big things and the small ones that weigh you down. A recent article in the New York Times offered 10 strategies to help you gain perspective, including these three easy steps:

n “Interrupt yourself.” A “self interruption” can be as easy as taking a walk or running an errand.

n “Move for 3 minutes.” A brief burst of exercise can boost your mood.

n “Connect with nature.” Spending time in a natural setting is an effective way to improve mental health.

SOURCE “Peak anxiety? Here are 10 ways to calm down,” by Tara Parker-Pope, New York Times, 11/2/20

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

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11/9/20 10:40 AM

SEASONAL ITEMS while supplies last

Sonoma Creamery

Wolfgang Puck Organic Soups

Crisps

2 /$5.00

2 /$7.00

Save $1.30 on 2 14.5 oz.

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Rio Luna

Save $1.98 on 2 2.25 oz.

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Amoré

Diced Jalapeños

99¢

Tomato Paste

2 /$3.00

Cooking Pastes

Chopped Green ­Chilies & Sliced Diced Green Chilies ­Jalapeños Save 40¢ / 4 oz.

2 /$5.00

Save 78¢ on 2 / 4 oz.

Save up to $1.98 on 2 7 – 12 oz.

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$2.99

Save 70¢ / 4.5 oz.

$3.99

Save up to 80¢ / 2.8 – 3.15 oz.

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Silver Palate

Tucson Tamale Tamales

$5.99

Save $1.00 10 – 11 oz.

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Ka-Me

Sauces & Rice Crackers

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2020

Grain Berry Cereals­

Pasta Sauce

Save $3.98 on 2 / 12 oz.

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Save $1.00 / 25 oz.

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2 /$6.00

$3.99

$10.99

Save 98¢ on 2 / 8 oz.

8 D E C E M B E R

Save $2.58 on 2 / 12 – 16 oz.

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Olive Oil

2 /$4.00

Save up to $2.58 on 2 3.5 – 14.2 oz.

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2 /$5.00

Cobram Estate

Wide Lo Mein Noodles

2 /$5.00

Thick & Rough Oatmeal

Rice Vinegar

$3.99

Save $1.80 / 12.7 oz.

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$16.99

Save $2.80 / 25.4 oz.

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Save $1.50 / 12.8 oz.

SALE GOOD THROUGH DECEMBER 31, 2020

11/9/20 9:34 AM

Rao’s Pasta, Pasta Sauce, Pesto & Soups Rao’s sauces are simmered slowly and made in small batches with only the best ingredients, like hand-picked, naturally ripened tomatoes from southern Italy. Rely on Rao’s authentic, nutritious sauces and pasta for irresistibly delicious, family-pleasing meals.

Pasta

2 /$4.00

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Soup & Pesto

$3.99

Save $1.00 / 6.7 – 16 oz.

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Pasta Sauce

$5.99

Save $3.00 / 24 oz.

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Divina Line Drive Opening a jar of olives or peppers suggests the start of something special. From garnishing a cocktail to gracing a charcuterie board, Divina takes great pride in being part of your most memorable meals and experiences.

Non-Pareil Capers & Stuffed Grape Leaves

$2.99

Save up to 70¢ / 3.5 – 7.8 oz.

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Kalamata Spread & Pitted Grilled Green Olives

$3.99

Peppers & Olives

Save up to $1.40 / 6 – 16.2 oz.

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Save $1.40 / 7 – 10.6 oz.

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$4.99

$5.99

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SALE GOOD THROUGH DECEMBER 31, 2020

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Olives

D E C E M B E R 2 0 2 0 9

11/9/20 9:21 AM

SEASONAL ITEMS while supplies last

Tate’s Bake Shop Cookies

$3.99

Save $1.00 6 oz.

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Walkers

Cookies

Tarts

$6.99 Save $3.00 / 7.9 oz.

Tins

$12.99

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Save up to $1.38 on 2 20 ct.

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Rango

$3.99

$7.99

The Greek Gods Greek Yogurt­

$3.99

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2 /$6.00

Mackays

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2020

$9.99

Save up to $5.00 12 oz.

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Tea

Curd & Preserves

10 D E C E M B E R

Coffee

Twinings

2 /$7.00 Save up to $8.98 on 2 4.4 – 6.2 oz.

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Peace

Honey

Save $1.00 12 oz.

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The ­Toasted Oat ­Bakehouse Granola

$5.99

Save $1.30 10 oz.

SELECT VARIETIES SALE GOOD THROUGH DECEMBER 31, 2020

11/9/20 9:34 AM

Simple Mills Baking Products 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

$6.99

Save $1.00 9.1 – 11.5 oz.

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Cookies, Crackers & Frosting

$3.99

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SnoPac Organic Frozen Vegetables Family-owned Sno Pac has been farming organically for over 70 years. These frozen vegetables are harvested at the peak of flavor for real Midwest homegrown taste. Perfect for your holiday table, soups, hot dishes and more.

3/$8.00

Save up to $3.97 on 3 10 – 12 oz.

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SALE GOOD THROUGH DECEMBER 31, 2020

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

11/9/20 9:35 AM

BY EVA MILOTTE

healthier

holiday cookies and muffins too!

Sweet treats are a part of the holidays, and they should be!

But too much of a good thing is still too much. Give these healthier baked goods a try.

They’re all gluten free and have less sugar than traditional recipes.

Holiday Paleo Thin Mints 45 min prep time

What’s not to love about these cookies?

They taste like a beloved Girl Scout cookie. They’re Paleo-friendly. And they have chocolate.

makes 12 cookies

From Naturally, Delicious Desserts by Danny Seo ($28, Gibbs Smith, 2020)

1 c almond flour

2 Tbsp cocoa powder

Pinch of sea salt

2 Tbsp coconut oil, melted

N c maple syrup

1 tsp peppermint extract, or more to taste

1 c dark chocolate chips

1. Preheat oven to 350°. Line a baking sheet with parchment paper.

2. Place almond flour, cocoa powder, and salt in a medium bowl and stir to combine. Fold in coconut oil, maple syrup, and peppermint extract until evenly incorporated. Allow batter to rest for 10 minutes in the refrigerator.

3. Roll 1 tablespoon of cookie batter between palms of hands to form a ball and place on baking sheet. Press to flatten into approximately a V-inchthick disc.

4. Bake for 10 minutes. Cool a few minutes on baking sheet before removing to a wire rack.

5. Melt half the chocolate chips in a double boiler. Take off heat and fold in remainder of chocolate chips to temper mixture.

6. Dip cookies in chocolate and place them back on parchment-lined baking sheet. Or you can drizzle chocolate on top of cookies. Refrigerate cookies for 15 minutes to set chocolate coating. © RIKKI SNYDER

12 D E C E M B E R

Per serving (1 cookie): 184 Calories, 3 g Protein, 14 g Carbohydrates, 3 g Fiber, 14 g Total fat (6 g sat), 80 mg Sodium, H Iron, Magnesium, Phosphorus

2020

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11/3/20 1:42 PM

Pumpkin–Chocolate Chip Muffins From Stress-Free Family Meal Planning by Kristen McCaffrey ($22.99, Page Street Publishing. 2020)

2 eggs

1. Preheat oven to 375°. Spray 6 wells of a 12-well muffin tin with cooking spray.

K c pumpkin purée

L c skim milk or almond milk

2. In a large bowl, whisk together eggs, pumpkin purée, milk, maple syrup, baking powder, pumpkin pie

3 Tbsp pure maple syrup

1 tsp baking powder

4. Divide muffin batter among wells of prepared muffin tin.

5. Bake muffins for 18 to 22 minutes, until a toothpick inserted into center of a muffin comes out clean.

O tsp pumpkin pie spice

K tsp pure vanilla extract

N tsp ground cinnamon

N tsp salt

1 c old-fashioned oats

1 carrot, finely shredded

L c chocolate chips

spice, vanilla, cinnamon, and salt.

3. Add oats to egg mixture and stir well. Fold in carrot and chocolate chips.

Kitchen Note: Pumpkin is a great way to add sweetness and moisture to baked goods without needing lots of sugar or oil. This hybrid of a muffin and baked oatmeal is full of warm spices, good-for-you ingredients, and just enough chocolate to taste like a treat. These muffins freeze well, so consider making a double or triple batch to have extra on hand. They make a great addition to lunches. Add them frozen in the morning, and they will be perfectly defrosted by lunchtime.

Per serving (1 muffin): 228 Calories, 8 g Protein, 36 g Carbohydrates, 4 g Fiber, 6 g Total fat (3 g sat), 203 mg Sodium, HHH Vitamin A, Phosphorus, HH Vitamin B2 (riboflavin), H Vitamin B1 (thiamine), Calcium, Iron, Magnesium, Zinc

45 min prep time makes 6 muffins

D E C E M B E R 2 0 2 0 13

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11/3/20 1:43 PM

40 min prep time

makes 18 cookies

Cranberry-Orange Pistachio Cookies From Bakerita: 100+ No-Fuss Gluten-Free, Dairy-Free, and Refined Sugar-Free Recipes for the Modern Baker by Rachel Conners ($24.99, Houghton Mifflin Harcourt, 2020)

K c refined coconut oil, softened*

N c coconut sugar

3 T bsp honey or pure maple syrup (maple syrup keeps the cookies vegan)

1 large egg, at room temperature, or 1 flax egg**

Grated zest of 1 orange K tsp pure vanilla extract

2K c blanched almond flour 1N tsp baking soda

1 tsp ground cinnamon

N tsp sea salt

K c chopped shelled pistachios, plus extra for garnish

N c roughly chopped dried cranberries

1 to 2 Tbsp raw turbinado sugar, for garnish (optional)

14 D E C E M B E R

1. Preheat oven to 350°. Line one large or two smaller baking sheets with parchment paper.

2. In a mixing bowl or a stand mixer fitted with the paddle attachment, beat coconut oil and coconut sugar until fully combined and a little fluffy. Add honey, egg, orange zest, and vanilla and mix well.

3. In a separate bowl, whisk almond flour with baking soda, cinnamon, and salt. Add dry ingredients to wet ingredients and mix until fully incorporated with no dry streaks left. Fold in pistachios and dried cranberries. (If you want to bake the cookies later, cover the bowl with plastic wrap and refrigerate for up to 24 hours.)

3. Use a medium cookie scoop (one that holds about 1K tablespoons) or spoon to scoop rounded cookies and put them on baking sheet(s). Leave about 2 inches between each cookie as they will spread during baking. Top cookies with extra pistachios and raw turbinado sugar, if desired.

4. Bake one sheet of cookies for about 10 minutes, until cookies’ edges are set and golden brown. Let cookies cool on baking sheet for about 10 minutes and then transfer to a wire rack to cool completely.

Repeat with second baking sheet if you used two sheets.

5. Store cookies in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to a week. *The coconut oil should be the consistency of softened butter. If it is supersoft or melted because the kitchen is too warm, refrigerate it for 15 to 30 minutes to firm it up slightly. **To make a flax egg, mix 1 tablespoon ground flax seeds with 2K tablespoons water. Stir well and then let the mixture sit for about 10 minutes to gel.

Per serving (1 cookie): 193 Calories, 4 g Protein, 11 g Carbohydrates, 2 g Fiber, 16 g Total fat (6 g sat), 93 mg Sodium, H Phosphorus

2020

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11/3/20 1:50 PM

Snickerdoodle Muffins prep time

From The Frugal Keto Cookbook by Emily Pierce ($21.99, Page Street Publishing, 2020)

makes 12 muffins

3 eggs

3 Tbsp softened butter

N c cream cheese

N c sour cream

40 min

1 tsp vanilla extract

K c sweetener

1 tsp cinnamon

1O c almond flour

2 tsp baking powder

Topping

N tsp cinnamon

1 Tbsp granulated sweetener

1. Preheat oven to 350°. Line a 12-well muffin pan.

2. To make muffins: In a large bowl combine eggs, butter, cream cheese, sour cream, vanilla, and sweetener. Blend with a hand mixer on lowest setting.

3. In a separate bowl, combine cinnamon, almond flour, and baking powder. Stir dry ingredients together and then add them to wet mixture in bowl. Fold wet and dry ingredients together.

Spoon 1⁄4 cup of muffin batter into each well of muffin pan.

4. To make topping: In a small bowl, mix cinnamon with sweetener. Sprinkle topping evenly over 12 muffins.

5. Bake for 25 to 30 minutes.

Allow muffins to cool for at least 10 minutes before serving.

Kitchen Note: These muffins have a sweet cinnamon punch on the surface with a rich, moist, and cakey vanilla center—but without the carbs! These are great as a snack or with a cup of cinnamonspiced tea.

Per serving (1 muffin): 198 Calories, 5 g Protein, 13 g Carbohydrates, 2 g Fiber, 15 g Total fat (4 g sat), 101 mg Sodium, HH Phosphorus, H Calcium

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

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11/3/20 1:43 PM

Red Chili Nut Mix Toasted to golden perfection with a hint of red chili pepper and caramelized maple syrup. Great snack anytime.

INGREDIENTS:

8

servings

Raw Coconut Butter Brownies Looking for a healthy alternative for dessert? These delicious raw brownies come together in less than one hour!

4 cups Raw Unsalted Nuts (any combination of almonds, cashews, walnuts and pecans) N cup Pure Maple Syrup 4 cups 2 Tbsps organic honey N cup per K tsp sea salt serving 1 tsp Crushed Red Pepper Flakes V tsp Cayenne Spice Ground Chili Pepper 2 Tbsps Extra Virgin Olive Oil TO PREPARE:

INGREDIENTS:

K cup Raw Almonds, organic when possible K cup Walnut Halves & Pieces O cup Medjool dates, pitted (approximately 11 dates) N cup unsweetened baking cocoa powder K tsp vanilla extract

V tsp sea salt K cup Artisana Organic Raw Coconut Butter N cup Maple Syrup 2 Tbsps unsweetened baking cocoa powder 2 Tbsps unsweetened shredded coconut flakes

TO PREPARE:

In a food processor or blender, grind the almonds and walnuts to a meal, being careful not to over-process or the nuts will become oily. Add the dates and pulse until the mixture is combined and crumbly. Add the cocoa powder, vanilla extract and sea salt; pulse to combine. If the mixture gets stuck in bottom of blender, use spoon to turn over, then pulse to combine. The mixture should stick together when pressed between two fingers; it is ok to have some large chunks of nuts.

Press the mixture into the bottom of a 9 x 5 loaf pan and set aside.

In a food processor or blender, process the coconut butter and maple syrup until smooth. Add the cocoa powder then pulse to combine. Spoon the mixture onto the brownie base and smooth out with the back of a spoon or small spatula. Sprinkle with shredded coconut flakes on top.

Heat oven to 350 F. Line a sheet pan with parchment paper and spread nuts over pan.

Toast in oven for 10 minutes.

While nuts are toasting, make syrup mixture by combining maple syrup, honey, sea salt, chili flakes and cayenne in small saucepan.

Stir over medium-high heat; add olive oil and whisk to emulsify.

Turn off heat. Let sit for 5 minutes to steep flavors out of chili pepper.

Pour mixture over pan of roasted nuts and mix well. Return coated nuts to oven and roast another 10 minutes, stirring occasionally.

Remove and cool on sheet pan.

Once cool break up into small clusters.

Store in airtight container for up to 2 weeks.

Makes a great holiday gift!

Cover the pan with tin foil and place in the freezer for 20 minutes until set.

Use a knife to cut into squares and run knife around the edges to loosen.

Brownies will pop out of pan with fork. Serve or store in the freezer for up to one month.

Optional: Cut brownies into trees and decorate with holiday sprinkles for a festive holiday dessert. Add crushed candy cane for a peppermint holiday treat.

16  D E C E M B E R

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2020

11/9/20 11:28 AM

Vegan! These cookies are loaded with ground walnuts and filled with delicious Bonne Maman jam.

INGREDIENTS:

16

1K cups King Arthur All Purpose Flour cookies 2 cups walnuts, finely ground, divided 1 tsp baking powder 1 tsp ground cinnamon K tsp ground ginger 1 tsp sea salt 6 ounces Earth Balance Vegan Buttery Sticks N cup cane sugar L cup brown cane sugar 1 Tbsp maple syrup 1 tsp pure vanilla extract K tsp pure almond extract L cup Bonne Maman Strawberry, Raspberry or Blueberry jam parchment paper TO PREPARE:

Heat oven to 350 F. Line baking sheet with parchment paper.

In bowl combine flour, 1K cups ground walnuts, ­baking powder, cinnamon, ginger and salt; stir to combine ingredients.­

6

servings

Fennel Rubbed Pork Roast with Shiitakes & Chard INGREDIENTS:

2 Tbsps Pure Honey K tsp sea salt N tsp black pepper 1 tsp Whole Fennel Seed 1 tsp Star Anise 1 tsp Organic Whole Rosemary K tsp Crushed Red Pepper Flakes

1–2 pounds All Natural Premium Pork Center Cut Pork Loin Roast 5 rainbow chard leaves, chopped 4 cups shiitake mushrooms, sliced 1 Tbsp extra virgin olive oil, organic 3 Tbsps currants 1 Tbsp garlic, minced

In mixer with paddle attachment cream Earth Balance Buttery Sticks, sugars, maple syrup, vanilla and almond extracts until light and fluffy. Scrape down sides and cream again. Slowly add dry ingredients and mix only until combined.

TO PREPARE:

Scoop into 2 tablespoons serving sizes and roll into balls. Press ball into remaining ground walnuts (you need to gently press into dough). Spread out on cookie sheet, and reshape into round ball, press down to slightly flatten, gently press thumb into center of cookie, fill with about 1 teaspoon of jam. Bake for 10-12 minutes.

Rub pork all over with honey then sprinkle with N teaspoon salt and pepper, and distribute the crushed fennel, anise, and rosemary along with the red pepper flakes all over the top and sides of the pork loin roast.

Heat the oven to 450 F. With a mortar and pestle, or using the back flat edge of a large knife, lightly crush the fennel, anise, and dried rosemary to release their aroma.

In a 9 x 13 roasting pan toss chopped chard and shiitakes with olive oil, N teaspoon salt, currants, and minced garlic. Place pork loin roast directly on top (pork will rest on some of the vegetables); roast for 20 minutes. Remove from oven and turn over the vegetables not covered by the pork. Roast another 20-25 minutes or until pork juices run clear and an instant-read thermometer inserted into thickest part of meat registers 145 F. Remove pork and vegetables from pan; let meat rest 15 minutes before slicing.

Optional ingredients: This dish is delicious served with Minnesota Wild Rice.

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REMEMBER TO GET ART FROM LUNDS

Berry Walnut Thumprint Cookies

[ healthy strategies ]

sharpen your cognition

BY TASTE FOR LIFE STAFF

nutrients that support brain health

If you’re getting older (and who isn’t?), you may be concerned about maintaining your mental sharpness, especially since age is the number-one predictor of cognitive decline. Ongoing research suggests that many vitamins, minerals, and other nutrients can make a big difference in our cognitive health.

Antioxidants The very earliest stage of mental decline (mild cognitive impairment) can manifest as age-related forgetfulness. When older adults with mild cognitive impairment supplemented with astaxanthin every day for three months, the antioxidant led to faster thinking and a better ability to figure things out quickly. In short, this supplement helped support a nimble mind.

Another antioxidant nutrient with brain benefits is curcumin. The antiinflammatory benefits of curcumin are one way that this herb protects the brain, since long-term, low-grade inflammation contributes to cognitive decline. The research with curcumin has progressed to the human stage, with older adults supplementing with curcumin showing better working memory.

Vitamins & Minerals Researchers from the National Institute on Aging conducted a large and long-lasting study tracking both the vitamin D levels of adults and their thinking ability. Those with higher levels of D in their blood—as well as folks who supplemented with the vitamin—consistently showed up in the group of people who retained the best verbal skills as they aged. Memory skills also showed a slower rate of decline in adults with the greatest vitamin D intake.

Essential to brain and nerve function, vitamin B12 is taken for memory loss, concentration, mental function, mood lifting, energy boosting, and Alzheimer’s disease, among other conditions. A study found a connection between B12 deficiency and both brain shrinkage and memory loss in older adults.

Deficiencies in iron are linked to cognitive impairments including intelligence, attention span, and sensory perception, as well as to behavioral and emotional issues. It’s key that children get enough iron, as iron intake in youth has been shown to correlate with better brain function as an adult.

SELECTED SOURCES “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Advances in Nutrition, 3/18 • “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment…” by N. Ito et al., Journal of Alzheimer’s Disease, 2018 • “Iron Deficiency and Cognitive Functions” by I. Jáuregui-Lobera, Neuropsychiatric Disease and Treatment, 11/10/14 • “Nutritional prevention of cognitive decline and dementia” by L.J. Dominguez and M. Barbagallo, Acta Biomedica, 6/7/18 • “Vitamin B12 (Cobalamin)” www.WebMD.com, 1/20/19 • “Vitamin D status and intakes and their association with cognitive trajectory…” by M.A. Beydoun et al,. Journal of Clinical Endocrinology & Metabolism, 4/1/18

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Omega 3s The benefits of omega-3 fatty acids mostly trace back to how this essential fat interacts in the inflammatory process. Many of the biggest health plagues—think heart disease, autoimmune conditions, cancer, and Alzheimer’s disease—originate with uncontrolled inflammation in the body. Since omega 3s dampen this inflammation, including them in your diet or in supplement form supports a healthier body and brain.

During pregnancy, omega 3s in the mother’s diet are crucial for the fetus for proper brain development, including fine motor skills and communication. This developmental importance of omega 3s continues for the nursing infant. Then, in school-age kids, supplementing regularly with omega 3s has been shown to bump up IQ. At the other end of the age spectrum, when elderly adults supplement with omega 3s their cognitive function perks up, even if they have already been diagnosed with mild cognitive impairment.

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

7 steps to brain health

SELECTED SOURCES “How to make a young child smarter: Evidence from the database of raising intelligence” by J. Protzko et al., Perspectives on Psychological Science, 1/13 • “The n-3 polyunsaturated fatty acids supplementation improved the cognitive function in the Chinese elderly with mild cognitive impairment…” by Y. Bo et al., Nutrients, 1/17

SOURCE “Seven Steps to Keep Your Brain Healthy… ” American Heart Association, 9/7/17

The American Heart Association has identified key factors that promote cardiovascular wellness and may also foster brain health. The AHA’s “Life’s Simple 7” urges people to 1. Manage blood pressure.

2. Control cholesterol.

3. Keep blood sugar normal.

4. Get physically active.

5. Eat a healthy diet.

6. Lose extra weight.

7. Don’t smoke.

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[ quick tips ]

BY NAN FORNAL

radiant skin get a healthy glow with moisturizers

Winter’s on its way, bringing with it cold, dry air outside and overheated indoor spaces. Both atmospheres rob the skin of moisture.

While drinking extra water is good for overall hydration, winter skin needs topical help too. The idea for moisturizing has been around since the time of Cleopatra. But facial serums have come into their own only in this century.

So, what’s a person to choose? For help in sorting it all out, we turned to Ellen Smith, a holistic licensed esthetician.

Founder and owner of European Esthetics Wellness Spa & Tea Room, in Peterborough, NH, Ellen specializes in clean, safer beauty.

Moisturizers There are two main types of moisturizers: Daytime formulas have a protective effect. They’ll shield your skin from whatever your day throws at it. Nighttime moisturizers work to feed and nourish your skin while you sleep.

Smith suggests using a moisturizer after washing with a gentle, sulfate-free cleanser and a balancing toner that will keep the skin’s pH intact. This prepares your skin to utilize the hydrating effect of the moisturizer.

Serums Serums are different from moisturizers in both form and function. “A serum has a more specific, undiluted, and high concentration of a certain ingredient for a certain benefit to the skin. Different cosmetics companies will have their own serums, or multiple choices of serums,” Smith says.

“Some serums are formulated to help restore the balance of oil in the skin,” she says, “while others promise to reduce fine lines and wrinkles. Hyaluronic acid is widely used to help the skin hold on to its own moisture content.”

If you decide to add a serum to your skin care regimen, Smith recommends applying it after cleansing and toning— but before adding your moisturizer. Serum has a very light, almost gel-like, consistency, and is usually absorbed into the skin rather quickly.

“We all need to use moisturizer,” Smith says, and “a serum is optional.” Read labels and try one that offers what your skin needs.

SELECTED SOURCES Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015) • Personal communication: Ellen Smith, 9/19

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Serum Tips

1. Serums can be used morning and night. If your night cream contains vitamin A or retinols, consider skipping nightly serum applications to avoid potential irritation.

2. Drop a few pea-sized amounts of serum into your palm and gently pat on your face and neck. Wait a few minutes before applying moisturizer.

3. Serums target specific skin issues. If you have eczema or rosacea, look for products designed for those skin conditions. They may contain antioxidants to help reduce redness or soothing herbs like calendula to reduce blotchiness and flare-ups. Serums with vitamins C and E can help fade hyperpigmentation, also known as brown spots or age spots.

—Lynn Tryba

Facial oils Facial oils nourish and hydrate skin. Extracted from seeds, nuts, and fruit, facial oils hydrate well in part because they form a “seal” on skin that retains moisture. When choosing facial oils, consider your skin type.

Sea buckthorn oil is good for combo skin, which can be shiny in the morning and dry during the day, or vice versa.

Argan face oil benefits any skin type. Rich in essential fatty acids and vitamin E, it hydrates well, fights free-radical damage and acne, minimizes fine lines, and softens skin.

Those with sensitive skin should choose unscented oils.

Those with dry, delicate skin may benefit from rosehip seed oil.

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BY TASTE FOR LIFE STAFF

reduce back pain one expert offers his perspective

If you have back pain, join the club! Up to 80 percent of Americans will experience lower back pain at some point in their lifetime, and up to a quarter of us have experienced back pain in the last three months.

Jeb Thurmond, DC, is a licensed chiropractor, committed to promoting the optimal health and well-being of patients.

He uses a “whole person approach” to wellness—looking for underlying causes of any disturbance or disruption and making interventions and lifestyle adjustments to optimize the conditions for normal function.

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Chiropractic is a hands-on, drug-free approach to dealing with back pain that includes patient examinations, diagnosis, and treatment. According to the American Chiropractic Association, practitioners “have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary, and lifestyle counseling.”

Still, misconceptions (and fears) about chiropractic remain somewhat common. We spoke to Jeb Thurmond, DC, owner of Evolution Chiropractic in Keene, NH, to clear up some of those concerns.

Taste for Life: Please explain what causes

most back pain.

JT: Most back pain is mechanical in nature. The phrase I use is “recurrent postural strain.” This may be from too much sitting, too much hunching over, slouching on the couch, or staring at TV, phones, or other handheld devices coupled with the absence of regular, appropriate exercise, including flexibility and mobility work. We simply don’t move enough, and when we move, we often move improperly.

Recurrent postural strain works to develop abnormal movement patterns that we get really good at. The problem is that after a while, these patterns create wear and tear to the soft tissues in and around the joints. This feeds corrupt information back to the brain and results in a reinforcement of these patterns. As the joints move less and less efficiently, they become starved for nutrients (they only get nourishment with movement). As these joints become stuck together and the soft tissues around them become tacked down or laminated together, the whole region becomes stiff, immobile, more painful, and more prone to injury.

TFL: How does a chiropractic adjustment work to alleviate that discomfort?

JT: Chiropractors can help by normalizing joint movement. This improvement of joint range of motion stimulates blood flow around the joints, nourishes the joint surfaces, inhibits pain

signals (which makes it even easier for the joints to move), and helps lymphatic drainage via increased muscular contraction and joint and soft-tissue movement. All of this slows or stops the degenerative cycle of the joints that leads to osteoarthritis. We suggest follow-up exercises and restorative movements and tips for managing inflammation through diet, sleep management, and other personal habits.

TFL: What happens during a spinal adjustment?

JT: During the spinal adjustment or spinal manipulation, a force is applied segmentally or specifically (to an individual bone), regionally (to a region or group of spinal bones), or to soft tissue surrounding or connected to the spine. The forces range from very fast and abrupt to sustained contacts for up to one minute. The velocity or speed of force applied may be very low to high. High-force adjusting is very low amplitude—in other words, short and quick.

TFL: Many people are hesitant to make a chiropractic appointment out of fear that it might cause an injury. How do you allay those fears?

Jeb Thurmond: If a patient is nervous or scared, I ask what they are scared of and address each concern.

I have never had someone leave the office because they were afraid to receive treatment after we’ve had a chance to talk. I explain that my job as a clinician is to find out what is wrong with them to the best of my ability, explain it to them, and make a plan that may include care with me and/or other practitioners.

As I tell my patients, I may be able to adjust your spine and help your body get out of pain fast, but there is nothing—and I mean nothing—as powerful as what you do with your body each and every day. How you sit, stand, walk, sleep, lift, bend, and twist are the things that hold the greatest sway over how healthy your spine is.

TFL: Thanks for these great insights! ●

Curcumin for Pain and Inflammation Curcumin is extracted from the spice turmeric, and clinical studies have found it to be effective in easing pain associated with arthritis, autoimmune diseases, skin conditions, cancer, diabetes, and depression.

In several of these studies, curcumin equaled or even outperformed a class of pain-relieving drugs called nonsteroidal anti-inflammatory drugs (NSAIDs). Some drugs in this class are aspirin, naproxen sodium, celecoxib, and ibuprofen.

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[ let’s get cooking ]

BY LISA FABIAN

cocoa

the magic bean

Who doesn’t love chocolate?! One of the undisputed stars of the baking world, this ingredient is universally loved. But with all the varieties available, it’s important to know how to work with this food.

The wrapped chocolate bars we see in the store bear no resemblance to the cocoa bean’s humble appearance.

Most cocoa is grown in Central and South America as well as Africa. The process of making chocolate can be complex. Much like wine, cocoa beans can have different flavors depending on where they’re grown.

The product we know as chocolate begins with farmers harvesting pods on the cacao tree. Beans inside the pods are scooped out, along with their pulp, and are then fermented and dried. Additions like cocoa butter, sugar, and vanilla complete the process.

In the Kitchen Chocolate chips are popular and have their place. But consider chopping your own chocolate from a bar rather than using chips. It’s an extra step, but the quality you get from a bar is noticeable. Many chocolate chip brands contain emulsifiers to help them retain their shape as they bake, but this addition can make the chips less flavorful.

Hand-chopped chocolate chunks taste better and add a rustic and interesting look to cookies and other treats.

Cocoa powder is an ingredient often used in chocolatebased recipes. Natural cocoa powder has a slight reddish tinge and retains the chocolate’s acidity. Dutch-process cocoa powder is made with an alkalizing agent to make it darker, less bitter, and richer-tasting. Most people prefer Dutch-process cocoa in baked goods. Keep in mind that since Dutch-process cocoa is not acidic, it won’t react with baking soda. Take care when making a swap in recipes that contain baking soda.

When it comes to ultimate flavor, look for premium bar varieties—labeled either semisweet or bittersweet. The cocoa solid content should be indicated on the package, which may also be labeled as cacao. Cocoa matter includes the flavorful cocoa powder and the fatty, nearly flavorless cocoa butter.

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and low 60s, expect the chocolate to taste semisweet. A content of mid 60s to mid 70s will be bittersweet. More than 70 percent, and the chocolate is known as dark.

Good-quality milk chocolate is generally listed with a cocoa solid content in the mid-30s. Use whichever variety you prefer, or the type the recipe indicates.

White chocolate is made from cocoa butter, sugar, milk or cream powder, vanilla, and other possible ingredients.

There are no cocoa solids in white chocolate.

You may find other words and phrases on a chocolate product’s packaging. If you see the word organic, it means the cocoa beans were grown without conventional fertilizers and synthetic pesticides. The chocolate may also contain other organic ingredients. If you see the phrase Fair Trade, it means the farmers who grew the crop were compensated with fair wages.

Some recipes indicate for solid chocolate to be melted.

The best equipment for this is a double boiler. Never get water in melted chocolate! If melted chocolate touches water, it will seize and become clumpy.

To melt chocolate, begin by chopping the chocolate into smaller pieces. Bring some water to a gentle simmer in the bottom pan of the double boiler. Set the top pan over the simmering water, and add the chocolate pieces to the top pan. Stir occasionally over the heated water until the chocolate is melted. If you don’t have a double boiler, set a stainless steel bowl over a pan of gently simmering water.

The microwave is another option for melting.

Microwave pieces of chocolate in a heatproof container in 30-second segments until the chocolate begins to melt. Continue microwaving in 10- to 15-second intervals until the chocolate is nearly melted. Finish melting using 5-second intervals, so the chocolate won’t burn. ● SELECTED SOURCES Bean to Bar Chocolate by Megan Giller ($19.95, Storey, 2017) • How to Bake by Nick Malgieri ($29.95, Dover Publications, 2018) • A New Way to Bake From the Kitchens of Martha Stewart ($26, Clarkson Potter/ Publishers, 2017)

2020

11/5/20 9:46 AM

Molten Chocolate Mug Cakes From Petite Patisserie by Christophe Felder and Camille Lesecq ($45, Rizzoli, 2020)

6 Tbsp unsalted butter, plus more for brushing

N c all-purpose flour, plus more for dusting

3K oz 70 percent dark chocolate

3 eggs

K c plus 1 Tbsp granulated sugar

1 tsp unsweetened cocoa powder, sifted 1 Tbsp milk

1. Brush 3 heatproof mugs or cups with butter and dust with flour. Chill mugs for at least 1 hour before starting recipe.

30 min

prep time + 2 hours chill time serves 3

2. Using a knife, chop chocolate. In a medium bowl set over a saucepan of simmering water, melt chocolate with the 6 tablespoons of butter, stirring occasionally, until smooth and lukewarm.

3. In a medium bowl, using an electric beater, whisk eggs with sugar but don’t let mixture lighten in color. Whisk in melted chocolate-butter mixture. Whisk in the N cup of flour, cocoa powder, and milk.

4. Divide batter among mugs and chill for at least 1 hour.

The cold batter will cook less in the center, creating a molten texture.

5. Preheat oven to 400°. Bake for 7 to 8 minutes, until surface starts to crack but batter remains wobbly below.

Kitchen Note: If desired, dust cakes with powdered sugar before serving.

Per serving: 649 Calories, 10 g Protein, 62 g Carbohydrates, 4 g Fiber, 41 g Total fat (24 g sat), 74 mg Sodium, HHH Vitamin A, B2 (riboflavin), Phosphorus, HH Vitamin B12, Iron, Magnesium, H Folate, Zinc

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[ in focus ]

BY CASEY HERSCH, MSW, LCSW

your

anti-anxiety plan ideas to dial down stress

With the holiday season upon us, we need to be mindful of our anxiety levels and find ways to alleviate stress. Conventional anti-anxiety plans often focus on our thoughts, supplements, and pharmaceutical drugs, missing the relationship between the body and anxiety.

“Everything lives in the body, including anxiety,” says Pat Ogden, PhD, founder of the Sensorimotor Psychotherapy Institute. “If I imagine being anxious, my shoulders go up a little bit, my breathing gets more tight, and I feel a little bit of tension in my stomach. Everybody’s body is different, of course, so anxiety would live in each person in a different way.”

Recognize stress When we are stressed, our body’s arousal tends to rise.

Most of us identify the common symptoms of anxiety, such as trouble sleeping, irritability, fatigue, increased heart rate, tension, and gastrointestinal problems. However, even before we have common symptoms such as a nervous stomach, our body alerts us with subtler signals that we are overloaded: collapsing the body inward, not noticing our surroundings, jaw tension, clenching hands, gripping objects, and shallow breathing. For some, watching the news is enough to trigger their bodies’ unique arousal patterns.

“There are things you can do with your body to counteract how your body is holding the heightened arousal or anxiety,” says Dr. Ogden. “If you know your trigger and you can identify how your body responds, then you have a tremendous tool to do the opposite in your body.”

When you watch the news, for example, notice if you grit your teeth or slouch: signals of body arousal. You can

respond by stretching your arms into the air, opening your mouth widely, and vocalizing a loud “ahhh,” which sends a message to your body to calm down.

According to Dr. Ogden, when our body gets stuck in arousal or learned patterns of responding to stress, each time we show our body a different way of moving and responding to threats, we begin to break the patterns that keep us stuck in anxiety loops.

Find the “sweet spot” Everyone has an optimal zone where they feel calm, comfortable, and energized. For some, this “sweet spot” can be found dancing, listening to music, or spending time with animal companions. Everyone is different.

Dr. Ogden points out that noticing how your body feels before, during, and after an activity that makes you feel good is one way to start using your body for self-regulation. The more you can recognize how your body responds to these good feelings, the more you’ll be able to recreate the same feelings and repattern your body’s response to stress. ● SELECTED SOURCES “Coping with anxiety: Dr. Pat Ogden and body-centered approaches” interview with Casey Hersch, https://lightyoursparkle.life • Personal communication: Pat Ogden, 10/20; Rachel Michaelsen, 10/20 • Sensorimotor Psychotherapy: Interventions for Trauma and Attachment by P. Ogden and J. Fisher (W.W. Norton & Company, Ltd., 2015) • Trauma and the Body by P. Ogden (W.W. Norton & Company, Ltd., 2017)

Casey Hersch, MSW, LCSW, is a licensed clinical social worker, author, and founder of www.lightyoursparkle.life. She specializes in integrative treatment models for chronic illness. Inspired by her own struggles with autoimmune illnesses and trauma, she educates about empowerment and how to build individualized healing plans.

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n

Seek tranquility Fortunately, we have access to many body-centered selfhelp resources for reducing anxiety. Exercises such as the calming hug and tapping are very effective. Tapping is a technique involving use of the fingertips to tap points on the face and body to relieve stress.

Rachel Michaelsen, a licensed clinical social worker and diplomate in comprehensive energy psychology, says, “I encourage my clients to use calming exercises as a regular part of self-care. Calming exercises not only create tranquility in our daily lives, but when we are experiencing heightened stress and anxiety, we can easily utilize familiar techniques to soothe ourselves. Many people report that over time they find themselves more resilient and able to handle the inevitable stresses of life.”

With practice and attention, you will find that the body is the gateway to long-term anxiety relief.

Get Your Calm On • Dance

• Listen to music • Spend time with animal companions • Go for a walk

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[ just for kids ]

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