Healthy Edge Magazine Akin's JAN2022

JANUARY 2022

oats start the day with

•H ealth benefits of tea • Vitamin C supplements •N utrients for eye health

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11/30/21 2:46 PM

[ nutrition plus ]

zinc

Zinc is an essential trace element 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. Studies have also shown 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, 3/26/21

Recommended Dietary Allowance (RDA)

Food Sources FOOD

SERVING SIZE

ZINC (MG)

Oysters

6 medium, cooked

27–50

Beef, ground, lean

3 oz, cooked

5.4

Crab, Dungeness

3 oz, cooked

4.7

Pork

3 oz, cooked

2.7

Turkey, dark meat

3 oz, cooked

3.0

Cashews

1 oz

1.6

Yogurt, plain, low fat

6 oz

1.5

Cheese, cheddar

1 oz

1.0

Beans, baked

1/2 cup

0.9

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AGE (YEARS)

MALES (MG/DAY)

FEMALES (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.

2022

11/17/21 9:35 AM

5

12

© JEECA UY

bowl me over!

Explore the flavors, textures, and colors of rice and noodle bowls.

[ january contents ]

23 29

5 market gourmet

20 healthy strategies

Lemon Tart.

Meal planning can help you save time and money.

6 health front Exercise may thwart cancer • Anti-inflammatory foods may reduce dementia risk • Leftovers make easy meals • More

12 bowl me over!

Jamaican-Inspired Bowls with Mango Salsa and White Rice • Thai Pineapple Fried Rice • Shrimp Pad Thai Bowl • Plantain Black Bean Bowls

22 all about tea!

Discover the health benefits of tea and herbal infusions.

26 cook-at-home Oatmeal is the perfect healthy and nourishing breakfast.

28 smart supplements Vitamin C supports immunity, vision, and more!

18 quick tips Vitamins and nutrients to support eye health.

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

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11/24/21 2:15 PM

[ note to shoppers ]

Thinking about resolutions On January 1, countless Americans make New Year’s resolutions. Research shows, however, that a mere 8 percent of those resolving that this year will be different stick to their plans all year, and a whopping 80 percent have bailed before the month is over.

If you’ve given up on resolutions in the past, this may be the year to change your approach by setting small goals rather than making grand plans that are impossible to stick to. If you want to exercise more, instead of promising to hit the gym every day, try enlisting a friend to take a brisk walk with you three or four times a week.

If your goal is to improve your diet, look for nutritious recipes that will add enjoyment to your meals and keep you from feeling deprived. We can help with that! See our feature on making rice and noodle bowls, full of ingredients that nourish and satisfy (page 12).

And the Cook at Home department features the ultimate oatmeal to start your day in the most healthful way (page 26).

Another way to improve your health this year is to learn to cope with stress. It may be impossible to eliminate stressors from your life, but you can lessen their effects on your well-being. One way to do that is by enjoying a calming cup of tea, which also comes with health benefits (page 22).

Have you thought about your eyes lately? If you’ve been taking your vision for granted, check out our tips for eye health on page 18.

While the holidays are now behind us, cold and flu season is still going strong. This issue homes in on two important immune boosters, zinc and vitamin C. Learn all about them on pages 2 and 28.

Whatever your resolutions, make this your healthiest year yet!

Mary Ann O’Dell, MS, RDN

Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba Lynn.Tryba@TasteforLife.com Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Executive Director of Business Development Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne x128 Client Services Director—Advertising & Digital Ashley Dunk x190 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95.

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 Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034 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.

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

Disclaimer

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

4 J A N U A R Y

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2022

11/24/21 2:28 PM

[ market gourmet ] Lemon Tart

2 large eggs plus 7 large yolks

aluminum foil and fill with pie weights. Bake on a foil-lined rimmed baking sheet until tart shell is golden and set, about 30 minutes, rotating sheet halfway through baking.

Remove foil and weights and transfer sheet to a wire rack. (Tart shell must still be warm when filling is added.)

1 c (7 oz) granulated sugar

4. Whisk eggs and yolks together in a

From The Perfect Pie by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)

1 recipe Classic Tart Dough (recipe follows)

N c grated lemon zest plus M c juice (4 lemons)

Pinch salt

4 Tbsp unsalted butter, cut into 4 pieces

3 Tbsp heavy cream

Confectioners’ sugar

1. Roll dough into an 11-inch circle on a floured counter. Transfer to a parchment paper–lined rimmed baking sheet; cover loosely with plastic wrap and refrigerate until firm but pliable, about 10 minutes.

2. Loosely roll dough around rolling pin and gently unroll it onto a 9-inch tart pan with a removable bottom, letting excess dough hang over edge. Ease dough into pan by gently lifting edge of dough with your hand while pressing into corners and fluted sides of pan with your other hand. Run rolling pin over top of pan to remove any excess dough.

Wrap loosely in plastic, place on a large plate, and freeze until fully chilled and firm, about 30 minutes. (Dough-lined tart pan can be frozen for up to 1 month.) Adjust oven rack to middle position and heat oven to 375˚.

3. Line chilled tart shell with a double layer of

medium saucepan. Whisk in granulated sugar until combined. Then whisk in lemon zest and juice and salt. Add butter and cook over medium-low heat, stirring constantly, until mixture thickens slightly and registers 170˚, about 5 minutes. Immediately pour mixture through a fine-mesh strainer into a bowl. Stir in cream.

5. Pour warm lemon filling into warm tart shell. Bake tart on sheet until filling is shiny and opaque and center jiggles slightly when shaken, 10 to 15 minutes, rotating sheet halfway through baking.

6. Let tart cool completely on sheet on wire rack, about 2 hours. Remove outer ring of tart pan, slide a thin metal spatula between tart and tart pan bottom, and carefully slide tart onto a serving platter or a cutting board. Dust with confectioners’ sugar. Serve.

Kitchen Note: Once the lemon curd ingredients have been combined, cook it immediately; otherwise, its finished texture will be grainy.

Per serving: 362 Calories, 5 g Protein, 43 g Carbohydrates, 29 g Total sugars (28 g Added sugars), 1 g Fiber, 20 g Total fat (11 g sat), 197 mg Sodium, HH Vitamin A, H Vitamin B2 (riboflavin), B12, C, Phosphorus

Classic Tart Dough From The Perfect Pie by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)

1 large egg yolk

1 Tbsp heavy cream

K tsp vanilla extract

1

1N c (6N oz) allpurpose flour

M c (2M oz)

N tsp salt

20 min

prep time + 1 hr chill time makes 9-inch crust

confectioners’ sugar

8 Tbsp unsalted butter, cut into N-inch pieces and chilled

1. Whisk egg yolk, cream, and vanilla together in a bowl. Process flour, sugar, and salt together in a food processor until combined, about 5 seconds. Scatter butter over top and pulse until mixture resembles coarse cornmeal, about 15 pulses. With processor running, add egg yolk mixture and continue to process until dough just comes together around processor blade, about 12 seconds.

2. Transfer dough to a sheet of plastic wrap and form into a 6-inch disk. Wrap tightly in plastic and refrigerate for at least 1 hour or up to 2 days. Let chilled dough sit on a counter to soften slightly, about 10 minutes, before rolling. (Wrapped dough can be frozen for up to 1 month. If frozen, let dough thaw completely on counter before rolling.)

Kitchen Note: You need only to lightly flour the counter when rolling out this supple dough.

2 hrs

prep time + 2 hrs cool time serves 10

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11/19/21 12:29 PM

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

daily exercise may ward off cancer

A daily walk might reduce the risk of more than a dozen types of cancer, according to a new study. Researchers determined that about 45 minutes of exercise per day would significantly lower the likelihood of breast, bladder, blood, and other cancers.

The authors analyzed data from nearly 600,000 American adults. They estimated that about 46,000 cancer cases would be prevented in the US if people met the recommended five hours a week of moderate-intensity exercise.

SELECTED SOURCES “300 minutes a week of moderate exercise may help ward off cancer” by Gretchen Reynolds, New York Times, NYTimes.com, 11/17/21 • “Proportion of cancer cases attributable to physical inactivity…”

by A.K. Minihan et al., Medicine & Science in Sports & Exercise, 10/4/21

group workouts great for stress relief

Working out in a group provides significantly more stress relief than going it alone, according to one study. Researchers found improved quality of life and about a 25 percent stress reduction from group exercise sessions. They determined that individual exercisers did not experience as much relief.

“The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone,” said lead researcher Dayna Yorks, DO. SOURCE “Group exercise improves quality of life, reduces stress far more than individual workouts,” American Osteopathic Association

6 J A N U A R Y

2022

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11/24/21 10:42 AM

certain foods lower dementia risk

Inflammation in the immune system tends to increase as we age, raising the risk of dementia. A new study found that an anti-inflammatory diet rich in fruit, vegetables, beans, and tea or coffee led to better odds.

“There may be some potent nutritional tools in your home to help fight the inflammation that could contribute to brain aging,” said study author Nikolaos Scarmeas, MD, PhD. “Diet is a lifestyle factor you can modify, and it might play a role in combating inflammation, one of the biological pathways contributing to risk for dementia and cognitive impairment later in life.”

leftover bounty

The study included more than 1,000 older adults. Those whose diets were rated as the most inflammatory were about three times more likely to develop dementia over a three-year period compared to those whose scores were the least inflammatory. The lower-inflammatory eaters averaged 20 servings of fruit per week, 19 of vegetables, four of beans or legumes, and 11 of coffee or tea.

“Reheated foods make great quick meals,” write the editors of the Tufts University Health and Nutrition Letter. They recommend cooking enough food for two or three meals and storing the leftovers in the freezer.

SOURCE “An anti-inflammatory diet may be your best bet for cognitive health,” American Academy of Neurology, 11/10/21

SOURCE “Take charge!” Tufts University Health and Nutrition Letter, 7/21

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11/29/21 12:52 PM

Ora

be you tiful.

This plant-based beauty vitamin provides a blend of organic B vitamins, organic seaweed, and algae extracts, plus 1 billion probiotics, combined to help support healthy glowing skin, hair, and nails at any age.* Algae supplies astaxanthin, shown to improve the appearance of fine lines and wrinkles.* And seaweed supplies fucoidan which can help support healthy skin and aging gracefully.*

Swolverine

Ashwagandha Gummies Keep calm and de-stress with these ashwagandha gummies. Concentrated from 750mg of Ashwagandha root, this vegan formula has added Vitamin D and Zinc to reduce stress and improve the overall quality of life.* Ashwagandha is an adaptogen which can help you combat long-term physical and mental stress, ease depression, and improve sleep.*

YumVs

Beet Root Gummies Support circulation in a delicious way with these natural pectin beet root gummies.* Each serving supplies 500 mg beet root plus tart cherry extract. These gummies are made with pectin for a softer jelly that won’t stick to your teeth. Gluten and soy free.

Garden of Life

Collagen Hyaluronic Acid Support beauty from within with hyaluronic acid and collagen from premium and traceable wild caught marine and grass fed bovine collagen peptides.* Each serving supplies 20g collagen and 120mg hyaluronic acid, plus probiotics. All in a flavorless, odorless powder that mixes well with any food or beverage.

8 J A N U A R Y

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Fruily

Organic Men’s or Women’s Multivitamin Gummies With a taste like real fruit (because they’re made with real fruit), these organic gummy vitamins supply 17 vitamins and minerals to help provide optimal nourishment day in and day out.* They’re made with real fruit, and no refined sugars, preservatives, or synthetic colors or flavors. Women’s formula supplies cranberry extract, Men’s formula supplies lycopene.

Reserveage Beauty

Resveratrol Gummies A tasty treat to support longevity.* These pectin-based gummies supply 100 mg trans-resveratrol per servings. Resveratrol supports heart health and activates the SIRT1 gene associated with longevity.* It also provides antioxidant protection at the cellular level.* Gluten free and sugar free.

Nutritional Roots

42 Billion CFU Probiotics+ Get your microbiome’s daily needs in one capsule.* This formula is made with a potent blend of prebiotics and 42 billion CFU probiotics and soil-based organisms.

The delayed-release capsules help deliver probiotics where they flourish. This formula is enhanced with added botanical digestive and mood support.*

Schiff

Neuriva Original Formula This breakthrough supplement is designed to help support 5 indicators of brain performance: focus, memory, learning, accuracy, and concentration.* It’s formulated with phosphatidylserine and Neurofactor whole coffee cherry extract which has been clinically proven to increase levels of the neuroprotein BDNF (Brain-Derived Neurotrophic Factor), known to strengthen connections between brain cells.*

2022

11/30/21 7:26 AM

American Health

Chewable Acidophilus Strawberry Enjoy this easy and delicious way to get friendly bacteria for your digestive and immune systems.* Each chewable wafer contains a mix of two classic probiotic strains and is guaranteed to deliver one billion live cultures.* The vegan friendly, dairy free wafer is ideal for both kids and adults. Once daily formula.

Bareorganics

Garcinia Cambogia Powder Native to Southern India, the garcinia cambogia fruit flourishes in tropical climates and has been a nutritious food source for humans and animals for hundreds of years.

It has been used for centuries to support normal appetite.* Mix with juice, yogurt, or your favorite smoothie.

EZ Lifestyle

Dream EZ

If you’re tired of sleepless nights, give Dream EZ a try!

The 3-phase formula offers a healthier way to fall asleep, rest, and recover your immunity and energy.* It works to calm your restless mind with soothing ingredients that help you feel more at peace and ready to fall asleep. Includes L-tryptophan, melatonin, and herbs to increase REM sleep and total sleep time. Plus it is formulated to help you re-establish healthy sleep patterns.*

Natrol

Cognium Memory Extra Strength Powered by a silk protein hydrolysate that has been clinically studied for memory, this formula enhances mental agility by improving cognitive function.* It has been clinically shown to improve memory and recall in healthy adults, and enhance mental agility by improving cognitive function.* This formula is safe and stimulant free.

Health Thru Nutrition

Cissus Quadrangularis While it may have a strange name, this plant has been used across the globe in traditional medicines, such as Ayurveda, for its anti-inflammatory and analgesic properties, helping to maintain healthy joints, ligaments, and tendons.* The healing powers of this plant are attributed to its high potency of antioxidants, such as vitamin C, carotenoids, tannins, and polyphenols.*

North American Herb & Spice

Orega O’s Gummies

Infused with P73 oregano oil, a spice oil known for its immune-supporting benefits, these gummies can be used for daily support.* They combine oregano oil, black seed oil, and yacon root syrup, a zero glycemic sweetener that acts as a natural prebiotic. These gummies contain no refined sugars, tapioca syrup, or flavors yet tastes delicious!

Sovereign Copper

Bio-Active Copper Hydrosol This unique formula supplies trace mineral copper to support healthy hair and skin, bone and joints, cardiovascular health, and energy.* It maintains the strength and flexibility of connective tissue, collagen and elastin for healthier cartilage structure and healthy hair and skin. It also supports flexible arteries, helps the body absorb iron and aids in red blood cell production.*

Vital Proteins

Vital Performance Chocolate Almond Protein Bar Give more power to your bite! With 20g of complete protein (including 10g of collagen), this low-lactose protein bar offers the convenient nutrition you need to power through, anytime of day. More flavor, less sugar — delicious chocolate almond flavor with just 2 grams of sugar. Gluten free.

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12/1/21 7:04 AM

A FRESH LOOK AT

COLLAGEN with collagen refreshers Bluebonnet is adding a fresh twist to traditional collagen and MCT powder. Whether you are tackling the gym or looking for a beauty lift, a little cleanse, a shot of vitality, or just finding your zen moment, our Collagen Refreshers and Organic MCT Powders are deliciously refreshing and remarkably effective! ◆

1-2021 199

Bluebonnet Nutrition Corporation 12915 Dairy Ashford • Sugar Land, TX 77478 USA bluebonnetnutrition.com

Look for Bluebonnet’s complete line of nutritional supplements at bluebonnetnutrition.com

Available at fine natural food stores ◆ These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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11/22/21 4:01 PM

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11/17/21 4:42 PM

BY EVA MILOTTE

L W O B !

R E V O E M

flavor in one container © KRISTEN KILPATRICK

The latest way to enjoy a combination of the tastes, textures, and colors of healthy ingredients is found in bowls.

Comforting and tasty, these recipes bring together herbs, spices, veggies, and protein into one convenient serving vessel. And, in the case of one of these filling dishes, the serving bowl can even be a halved-out pineapple for the ultimate visual presentation!

JAMAICAN-INSPIRED BOWLS WITH MANGO SALSA AND WHITE RICE From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)

1 c uncooked white rice, rinsed

1 (15 oz) can black beans, drained and rinsed

For the Chicken

N c fresh lime juice (from about 2 limes) N c low-sodium soy sauce or tamari

1 tsp garlic powder

1 tsp onion powder

2 tsp ground allspice

2 tsp dried thyme

K tsp ground black pepper N tsp ground cinnamon N tsp ground nutmeg

3 c cooked, cubed chicken thighs

1 Tbsp extra-virgin olive oil

For the Mango Salsa

1 large ripe mango, cut into N-inch cubes

1 red bell pepper, cut into N-inch pieces

2 Tbsp fresh lime juice (from 1 lime)

K tsp fine sea salt N c chopped fresh cilantro, for garnish

12 J A N U A R Y

35 min prep time serves 4

1. Cook rice according to package instructions.

2. Pour beans into a small saucepan and add 1 cup water. Cover and bring to a simmer over medium heat. Cook for about 5 minutes, until heated through.

Remove from heat and keep warm until ready to serve.

3. Make chicken: In a food processor or blender, combine lime juice, soy sauce, garlic powder, onion powder, allspice, thyme, pepper, cinnamon, and nutmeg. Process into a paste.

4. Transfer seasoning paste to a large bowl, add cooked, cubed chicken, and toss, coating each piece of chicken as evenly as possible.

5. In a large skillet, heat oil over medium-high heat until oil shimmers and runs easily when you tilt pan. Add chicken and cook for 3 to 4 minutes on each side, until darkened in color.

6. Meanwhile, make salsa: In a medium bowl, combine mango, bell pepper, lime juice, and salt. Toss until well combined. Set aside until ready to serve.

7. Divide rice among four bowls and top with chicken, salsa, and black beans.

Garnish with cilantro and serve.

Per serving: 706 Calories, 36 g Protein, 76 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 10 g Fiber, 29 g Total fat (7 g sat), 1,070 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B2 (riboflavin), B12, Folate, Zinc, HH Vitamin B1 (thiamine), K, Iron, Magnesium, Potassium, H Vitamin A, E

2022

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11/19/21 10:00 AM

THAI PINEAPPLE FRIED RICE

For an interesting presentation, serve in a hollowed-out pineapple half.

From Vegan Asian: A Cookbook by Jeeca Uy ($21.99, Page Street Publishing Co., 2021)

3 c cooked and cooled rice, leftover is best

K tsp chili powder, or 1

N tsp ground white

14 oz extra-firm tofu

3 Tbsp neutral oil

K tsp salt, divided,

plus more to taste if needed

1 small onion, diced

K c seeded and diced red bell pepper

2 Tbsp low-sodium soy sauce

2 tsp coconut sugar*, or to taste

2 tsp curry powder

bird’s eye chili, sliced (optional) pepper, or to taste

1 c fresh or canned pineapple chunks, sliced into K-inch cubes

L c roasted cashews K c chopped scallions,

40 min prep time serves 3

plus more for garnishing

K c seeded and diced tomato

1. Place cooked rice in a large bowl and carefully break apart with a spoon to separate grains. Set aside. If using freshly cooked rice, leave rice to cool in front of a fan for 10 minutes for the moisture to evaporate.

2. Press tofu for at least 10 minutes to drain any excess liquid**. Afterward, slice into K-inch cubes.

3. Heat a large skillet or wok over medium-high heat. Add oil. Once hot, add tofu cubes. Sprinkle N teaspoon of salt over tofu and then give it a good mix. Pan-fry tofu cubes, flipping them about every 2 minutes, until golden brown and crisp on all sides, about 10 minutes total. Move tofu to side of pan. Add onion and bell pepper. Sauté for 2 minutes, or until bell pepper is tender. Add rice and then season with soy sauce, coconut sugar, curry powder, and chili powder or fresh chili. Mix well and then season with remaining N teaspoon of salt and the white pepper.

4. Add pineapple and increase heat to high. Give mixture a good stir and cook for 2 to 3 minutes, stirring occasionally to prevent rice from sticking to bottom of pan. Add cashews, scallions, and tomato. Mix well and cook for 2 more minutes. Adjust seasoning according to desired taste, as needed. Turn off heat and then serve rice in bowls or pineapple bowls. Garnish rice with more chopped scallions, if desired. Enjoy while hot! *If you can’t find coconut sugar, substitute brown sugar.

© JEECA UY

**To drain tofu of its excess liquid, wrap the whole block in a paper towel or clean kitchen towel. Place on a plate or any flat surface. Stack two chopping boards or any weighted flat item, such as a plate, on top of the tofu to squeeze out its excess liquid. Leave the boards for approximately 10 minutes. After pressing the tofu, it should lose significant amounts of its water that will be absorbed by the towel.

Per serving: 591 Calories, 21 g Protein, 71 g Carbohydrates, 14 g Total sugars (3 g Added sugars), 6 g Fiber, 27 g Total fat (4 g sat), 770 mg Sodium, HHHHH Vitamin C, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), B6, K, HHH Calcium, Iron, Magnesium, HH Vitamin B3 (niacin), E, Zinc, H Vitamin B2 (riboflavin), Potassium

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11/18/21 1:07 PM

continued from page 13

30 min

bowl prep time serves 2

15 min

shrimp prep time

(makes 1K cups cooked shrimp)

Light brown sugar can be substituted for the dark brown sugar.

SHRIMP PAD THAI BOWL From Bowls: Vibrant Recipes with Endless Possibilities by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

1 small shallot, minced

2K T bsp packed dark brown sugar

1 garlic clove, minced

3 Tbsp lime juice (2 limes)

2 Tbsp fish sauce

2K Tbsp vegetable oil, divided 2 tsp rice vinegar

V tsp cayenne pepper 4 oz (N-inch-wide) rice noodles

Pinch table salt 1 large egg, lightly beaten 2 s callions, green parts only, sliced thin, divided

O cup Sautéed Shrimp (recipe follows), warmed

2 oz (1 c) bean sprouts

1. Whisk lime juice, 3 tablespoons of water, sugar, fish sauce, 1K tablespoons of the oil, the vinegar, and cayenne together in a bowl; set aside. Pour 2 quarts of boiling water over noodles in bowl and stir to separate. Let noodles soak until soft and pliable but not fully tender, stirring once halfway through soaking, 8 to 10 minutes. Drain noodles and rinse with cold water until water runs clear, shaking to remove excess water.

2. Heat remaining 1 tablespoon oil in a 10-inch nonstick skillet over medium-high heat until shimmering. Add shallot, garlic, and salt and cook over medium heat, stirring constantly, until shallot is light golden brown, about 1K minutes. Stir in egg and cook, stirring vigorously, until scrambled and barely moist, about 20 seconds.

3. Add drained rice noodles and toss to combine. Add lime mixture and half of scallions, increase heat to medium-high, and cook, tossing

14 J A N U A R Y

makes 2-4 bowls

gently, until noodles are well coated and tender, about 3 minutes.

(If not yet tender, add 2 tablespoons water to skillet and continue to cook until tender.) Season with salt and pepper to taste. Divide among individual serving bowls, and then top with sautéed shrimp and bean sprouts and sprinkle with remaining scallions. Serve.

Per serving: 538 Calories, 19 g Protein, 69 g Carbohydrates, 17 g Total sugars (11 g Added sugars), 3 g Fiber, 21 g Total fat (2 g sat), 1,624 mg Sodium, HHHH Vitamin K, Phosphorus, HHH Vitamin E, HH Vitamin B6, B12, C, H Vitamin B2 (riboflavin), Calcium, Folate, Iron, Magnesium, Zinc

SAUTÉED SHRIMP From Bowls: Vibrant Recipes with Endless Possibilities by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

12 o z extra-large shrimp (21 to 25 per pound), peeled, deveined, and tails removed

N tsp table salt N tsp pepper 1 Tbsp extra-virgin olive oil or vegetable oil

1. Pat shrimp dry with paper towels and sprinkle with salt and pepper.

2. Heat oil in a 12-inch nonstick skillet over medium-high heat until just smoking. Add shrimp in a single layer and cook, without stirring, until spotty brown and edges turn pink on bottom side, about 1 minute.

3. Flip shrimp and continue to cook until all but very center is opaque, about 30 seconds; transfer shrimp to a plate. (Shrimp can be refrigerated for up to 2 days.)

2022

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11/18/21 1:07 PM

PLANTAIN BLACK BEAN BOWLS

2 hrs

prep time + 8 hour soak time for beans

From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)

serves 4

For the Black Beans

3 Tbsp extra-virgin olive oil

K tsp fine sea salt N tsp paprika

1 small onion, quartered

3 garlic cloves, smashed and peeled

1 bay leaf

1 Tbsp fine sea salt

2 c uncooked white rice, rinsed

For the Plantains

1 lb dried black beans, rinsed

2 large ripe plantains (dark yellow or brown, not green), peeled and cut on an angle into 1-inchthick pieces

For the Sauce

1 c packed fresh cilantro 1 medium jalapeño

1 garlic clove

L c mayonnaise 2 Tbsp fresh lime juice (from 1 lime)

N tsp fine sea salt

Chopped fresh cilantro, for garnish

1 lime, cut into wedges, for serving

1. Cook the black beans: Place beans in a large pot and add water to cover. Set aside to soak for at least 8 hours or up to overnight.

2. Drain and rinse beans, return them to pot, and add fresh water to cover. Add onion, garlic, bay leaf, and salt.

Bring to a low boil over medium heat. Cover and cook, stirring occasionally, for 1 to 1K hours, until beans are tender. Remove from heat and discard onion, garlic, and bay leaf.

3. Cook rice according to package instructions.

© KRISTEN KILPATRICK

4. Make the plantains: In a large skillet, heat oil over medium heat until oil shimmers and runs easily when you tilt pan. Add plantains in an even layer and fry for 3 to 4 minutes, until golden brown on bottom. Then flip and cook for 3 to 4 minutes more, until golden brown on second side. Transfer plantains to a paper towel to drain and sprinkle with salt and paprika.

5. Make the sauce: In a blender, combine cilantro, jalapeño, garlic, mayonnaise, lime juice, and salt. Blend until smooth.

6. Transfer 4 cups of cooked black beans to an airtight container and 4 cups of the cooked rice to a separate airtight container. Refrigerate and use for additional meals during the week. They will keep for up to 5 days.

Use canned black beans in place of the dried beans.

Proceed to Step 2, cook over medium heat for 15-20 minutes until onion is softened.

7. Warm remaining black beans and rice, if needed.

Then use a slotted spoon to scoop beans onto four large bowls. Divide rice, plantains, and sauce among bowls. Garnish with cilantro and serve, with lime wedges alongside for squeezing over top.

Per serving: 1,091 Calories, 33 g Protein, 182 g Carbohydrates, 17 g Total sugars (0 g Added sugars), 21 g Fiber, 28 g Total fat (4 g sat), 853 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, Folate, Magnesium, Phosphorus, Zinc, HHHH Iron, Potassium, HHH Vitamin C, HH Vitamin B2 (riboflavin), B3 (niacin), K, H Vitamin E, Calcium

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Shaka Tea

Teeccino

Ready to Drink Shaka Tea

Mushroom Herbal Tea

Shaka Tea is brewed with handpicked māmaki leaves, an herbal tea found only in the Hawaiian Islands. Plant-based and caffeine free, these teas come in refreshing, tropicalbotanical flavors that are gently sweetened with monk fruit to be keto and diabetic friendly.

Shaka Tea supports sustainable agriculture and economic abundance in Hawaii, practicing direct trade and working with small farmers.

The rock stars of the plant and mushroom kingdoms are blended together to infuse ultimate health protection into your cup. Adaptogens help your body adapt to all kinds of stress while giving a boost to your endurance and immunity.* Mushrooms and herbs are blended with prebiotic chicory and deep roasted ramón seeds, resulting in a bold, rich flavor with adaptogens fortifying your defenses!

Brad’s Plant Based

Snackable Salad To Go Snack healthy with this delicious and highly nutritious snack made from whole veggies that are low temp air dried. Each snack blend combines crunchy kale, carrots, roasted chickpeas, red and napa cabbage, seeds, and berries.

Available in zingy Carrot Ginger or Ranch with herbs and spices.

Vegan, gluten free, and keto friendly.

Minerva Dairy

Sea Salt Amish Roll Butter Continuing the standards started during World War II, Minerava Dairy uses the same hand butter-rolling technique employed by the Amish at the time, allowing the form of rolls of butter to exact measurements. With 85% butterfat, the result is a richer, creamier, and more flavorful butter. Taste the difference of what butter should be, from America’s oldest family-owned creamery.

Carbonaut

Gluten Free Low Carb Seeded Bread Gluten free bread that’s out of this world, but with the carb numbers you need. Carbonaut is expanding the low carb universe with this deliciously satisfying gluten free bread. Each slice contains just 1g net carbs, and supplies 13g of fiber. Just 50 calories per slice.

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Elementa Silver

Silver Toothgel Peppermint With 5-in-1 active ingredients, including nano silver and xylitol, this toothgel effectively works its way around your teeth and gums without harming the natural enamel coating and good oral bacteria. It helps to soothe dry mouth, and keeps your breath fresh all day.

Compared to traditional toothpaste, this dentist formulated teeth whitening gel is less abrasive making it perfect for sensitive teeth.

HiBar

Solid Shampoo Sampler With a mission to help rid the world of plastic pollution, Hibar introduces color-safe solid shampoo made with salon-quality ingredients. Except, no water, no plastic, and zero waste.

The Sampler Pack includes 3 mini bars, 1 each of: Maintain for normal hair, Volumize to add bounce, and Moisturize to nourish. It’s perfect for travel, gym, and home.

2022

11/30/21 7:21 AM

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11/30/21 7:21 AM

[ quick tips ] B Y T A S T E F O R L I F E S T A F F

focus on

eye health

nutrients to support your vision Whole grains, fruit, vegetables, beans, fish, and low-fat foods contain nutrients that can improve vision, keep eyes healthy, and even reduce the risk of some eye diseases.

Eating at least five servings of fruit and vegetables every day, and incorporating more omega 3s into your diet, has benefits for your eyes and your whole body. This chart shows you what nutrients support eye health and how to get more of them.

NUTRIENT

HOW IT HELPS

FOOD SOURCES

Vitamin A

Helps the retina convert light rays into the images we see.

Orange vegetables and fruits like apricots, cantaloupe, carrots, and sweet potatoes.

Vitamin C

Helps repair and grow new tissue cells; prevents or delays age-related macular degeneration (AMD) and cataracts.

Grapefruit, lemons, red bell peppers, pineapple, strawberries, and tomatoes.

Omega 3s

Help with tear function; may help ease dry eye and improve retinal health.

Coldwater fish (salmon, sardines, trout, and tuna), flaxseeds, and walnuts.

Lutein and Zeaxanthin

Protect the area of the eye known as the macula; dietary intake has been shown to improve pigment density.

Broccoli, collards, corn, eggs, kale, peas, romaine lettuce, spinach, squash, and turnip greens.

SELECTED SOURCES “36 fabulous foods to boost eye health” by Celia Vimont, American Academy of Ophthalmology, www.aao.org, 1/10/20 • “Top foods to help protect your vision,” Harvard Health Letter, Harvard Medical School, 8/13

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11/16/21 12:39 PM

FIND MORE ENERGY

*

SCAN

THIS

™

TO LEARN MORE

CALL 1-800-242-4649 OR VISIT www.rcherbals.com

*These statements have not been evaulated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

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[ healthy strategies ] B Y T A S T E F O R L I F E S T A F F

5 budget-friendly

meal planning tips getting organized can save you time and money

Eating out can be fun and exciting but doing it every night of the week probably isn’t the best choice for your budget or your waistline. Cooking at home can be healthy and cost-effective, but it does require some planning. Organizing the week’s dinners before you go shopping can help you save time and money, and takes the guesswork out of meal prep. Here are five tips to get you started!

pasta, canned beans, rice, tuna fish, and tomato sauce? Organize dinners around these ingredients.

Take stock of what’s in the freezer, as well.

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

q Feature your favorites

Plan meals around inexpensive and nutritious items found in the store. Consider foods that are filling: beans, squash, sweet potatoes, lentils, brown rice, tofu, mushrooms, and eggs are good choices.

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 your computer or in a notebook for quick reference when it’s time to make a shopping list.

r Get creative with themes

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

s Shop your shelves

To save time and money, plan meals around what you already have. Are the cabinets stuffed with dried

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t Focus on filling foods

u Seek out specials

Check the store’s flyers and weekly circulars for specials. Pick out 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, but it’s likely to be fresher too.

Look for manager’s specials at the store. Another place to find deals is the grocery clearance section.

Ask an employee where to find the discounts. ● 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

2022

11/24/21 12:51 PM

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11/17/21 5:46 PM

BY TASTE FOR LIFE STAFF

all about tea! explore tea’s many health benefits

Tea is the world’s most popular beverage other than water, and there are many reasons why.

The leaves of the Camellia sinensis plant provide several tea varieties, all of them tasty and offering an abundance of health benefits.

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11/19/21 11:49 AM

The various flavors, colors, and aromas of tea result from different processing methods and the climate in which the plant was grown.

Full-bodied black teas, including breakfast teas, Darjeeling, and Ceylon, undergo several hours of fermentation. Delicate oolongs are partially fermented, while green and white teas are not. Oolong’s flavor resides somewhere between the taste of black and green tea. In white tea, the leaves and buds are steamed and dried; it brews to a pale yellow or light red shade and tastes slightly sweet.

Drink to your health The focus of many scientific studies, teas from the camellia plant are rich in antioxidants. These nutrients are known fighters of free radicals, which cause cell damage that can lead to cancer, stroke, and Alzheimer’s disease.

Green tea has shown promising results in studies ranging from heart health and cancer prevention to weight loss. Experts believe its ability to relax blood vessels throughout the body can lead to modest reductions in blood pressure.

Research also suggests that green tea may be helpful for weight management.

Studies on a compound in green tea known as EGCG found that it helped to lower the production of beta amyloid, a protein that builds up in the brains of Alzheimer’s patients. The EGCG content of white tea is even greater than that of green tea.

The antioxidants in black tea can help block the formation of plaque on artery walls that leads to high levels of LDL (“bad”) cholesterol.

Oolong tea may be useful for treating atopic dermatitis or eczema. In a study of oolong tea, patients who drank oolong three times a day for one month experienced improved skin—the beneficial effect was maintained for at least six months. The study’s authors concluded that its effectiveness may be due to the antiallergic properties in oolong tea.

Herbal healing Herbal teas, known for their medicinal properties, are not true teas, but rather infusions of herbs or plants. Here’s a sampling of herbal infusions and their health benefits. ● HERBAL TEA

BENEFITS

Chamomile

Calms tension (including PMS anxiety), reduces inflammation, and promotes sleep.

Cinnamon

Has antibacterial and antifungal properties, soothes nausea and indigestion, helps balance blood sugar, and relieves joint pain.

Echinacea

Reduces the duration and symptoms of common cold and upper respiratory tract infections and acts as an immune system stimulant.

Ginger

Acts as a digestive aid, relieves nausea, reduces joint inflammation, and eases cold and flu symptoms.

Ginseng

Enhances immune function, reduces blood sugar, and may help fight cancer.

Peppermint

High in antioxidants, relieves symptoms of irritable bowel syndrome, and eases indigestion and bloating.

Brew the perfect cup Herbal teas are available in tea bags or in loose form. To brew loose tea, place the herbs in a pot or cup and add one cup of boiling water for each heaping teaspoon of tea. Cover and let steep for 15 minutes before straining and drinking—feel free to add a sweetener of your choice. Although most teas are served hot, they can also be served over ice.

SELECTED SOURCES “AICR’s foods that fight cancer” American Institute for Cancer Research, www.AICR.org • “Chamomile: An herbal medicine of the past with bright future”

by J.K. Srivastava et al., Molecular Medicine Report • “Cinnamon use in Type 2 diabetes: An updated systematic review and metaanalysis” by R.W. Allen et al., Annals of Family Medicine • “Consumption of polyphenol plants may slow aging and associated diseases” by U. Uysal et al., Current Pharmaceutical Designs, 2013 • “Green tea catechins: Defensive role in cardiovascular disorders” by P. Bhardwaj and D. Khanna, Chinese Journal of Natural Medicines, 2013 • “Tea and its consumption: Benefits and risks” by K. Hayat et al., Critical Reviews in Food Science and Nutrition, 2015 • “Tea fact sheet,” Tea Association of the U.S.A. Inc., www.TeaUSA.com • “A trial of oolong tea in the management of recalcitrant atopic dermatitis” by M. Uehara et al., Archives of Dermatology

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ChildLife Essentials

Multivitamin SoftMelts

Unique soft non-gummy gummies!

Supply vitamins that are carefully selected for their importance in maintaining optimal health in children.* Sugar free and easy to chew.

Paragon PlusTM

Virgin Coconut Oil With naturally occurring MCTs, which are less likely to be stored in the body as fat than most other fatty acids.* MCTs from coconut oil may be used by the body as fuel for energy.* Coconut oil capsules offer a convenient way to take coconut oil.

Coconut oil can be used as an alternative to butter for cooking and baking, and can be used topically as a moisturizer.

Cold-pressed and unrefined.

Made with organic coconut oil.

Relieves runny nose, sore throat, and sneezing.* Contains Zincum Gluconicum — clinically proven to shorten the duration of a cold and reduce severity.* Safe and gentle formula without artificial dyes or flavors.

For children ages 2-12 years.

Bach

Plant-based, vegan protein powder.

Just 6 or less almond and plant ingredients.

Supplies 13-14 g protein per serving.

Add to smoothies or baked goods, or make an almond butter spread.

Alcohol-free sleep remedy for children ages 2+.* Helps relieve occasional sleeplessness caused by stress and repetitive thoughts.* Melatonin-free formula.

Homeopathic.

Paragon PlusTM

Congestaleve

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Immediate respiratory system support.* With osha, yerba santa, garlic, oil of oregano, and more.

Concentrated liquid extract in convenient capsule form.

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4Kids Sniffles ‘n Sneezes

Octonuts

Almond Protein Powder

24 J A N U A R Y

Hyland’s

Rescue Sleep Kids

Life Extension

Vitamin C & Bio-Quercetin Phytosome Protects against oxidation with 1,000 mg of vitamin C.* Encourages healthy immune system function with ultra-absorbable BioQuercetin.* Promotes collagen formation and healthy iron uptake.* Supports cardiovascular health.*

2022

12/1/21 7:09 AM

Brainjuice

Classic Daily Drink Mix Get an immediate, all natural nutrient boost for your brain.* Helps improve focus, clarity, memory, and mood.* Packed with superfoods, antioxidants, B vitamins, green tea caffeine, and other nutrients.

Bluebonnet Nutrition

Detox Collagen Refresher Carefully crafted to daily detox and cleanse the body.* With 12 g hydrolyzed collagen peptides and detoxifying herbs and nutrients.

Delicious hibiscus berry flavor.

Mixes instantly.

Solaray

Kyolic

Comprehensive digestive enzyme blend.* Helps break down fats, carbs, and proteins for better absorption.* Enhanced with peppermint, ginger, and aloe vera gel.

Helps support optimal cardiovascular, skeletal, and immune health.* Combines odorless EPAX omega-3 concentrate and aged garlic extract, plus vitamins D3, K2, E, and Bs. Provides a strong foundation for a balanced immune system.*

Super Digestaway

Yerba Prima

Detox & Immunity Booster Formulated to strengthen the immune system by taming inflammation, lessening stress, and assisting in easing cold and flu symptoms.* Combines elderberry, vitamin C, potassium, iron, and manganesepacked beetroot.

Bio-Kult

S.Boulardii Advanced multi-action formulation designed to target both the immune system and digestive tract.* With probiotic yeast, vitamin D3, and Preplex prebiotic.

Backed by clinical research.

Suitable for everyday use.

Omeg-AGE

Wiley’s Finest

Bold Heart

Unique, natural way to manage cholesterol.* Supplies pine tree plant sterols.

Clinically tested to lower cholesterol.* Convenient, highly absorbable single serving stick packs.

Solaray

Vitamin D3 + K4 Bone strength.* May help support the transportation and absorption of calcium.* May support healthy cardiovascular and immune system function, and healthy arteries.*

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[ cook-at-home ] B Y L I S A F A B I A N

ultimate oatmeal sow some wild oats

There’s no doubt that a bowl of warm oatmeal is nourishing, soothing, and healthy. But oatmeal can suffer a bad rap for being flavorless and gummy. No more!

Here’s the rundown on the different types of oats, how to make a bowl you can be proud of, and some tasty ways to modernize this traditional breakfast choice.

All about the oats

While there’s a vast difference in the taste, texture, and cooking time among oat varieties, all oats begin as whole oat berries, otherwise known as groats.

The groats are then hulled and processed in varying manners, depending on the desired end product.

Pay attention to the oat variety a recipe indicates, and then purchase that one. If you’re not sure which type to use, stick with old-fashioned rolled oats. Here are the different types and what they work best in.

Instant oats. Convenient and quick to make, these oats typically come with flavorings, sugar, and salt in little paper packages. This variety is not a good choice for baking recipes.

Quick-cooking oats. These oats are chopped before being rolled, so the flakes become thinner. They cook within minutes, but aside from their breakfast convenience, most home cooks find them to be too dusty for use in granola, muesli, and baking.

Rolled (old-fashioned) oats. Whole oat groats are steamed and then rolled out into flakes before cutting.

This makes the end product more tender. Use in granola, muesli, and baking recipes. Rolled oats make for a hearty and toothsome bowl of oatmeal.

Steel-cut oats. When whole oat groats are chopped into two or three tiny pieces, these oats are the result.

Chewy in texture, they work well for porridge and oatmeal. Thick in shape, steel-cut oats tend to absorb too much moisture for baking purposes. Try cooking them in a slow cooker for a hearty oatmeal.

As a side note, if you have celiac disease or are following a gluten-free diet, be sure to look for oats clearly labeled gluten free. Gluten-free oats are processed and packaged separately to avoid cross contamination with gluten. Conventional oats are frequently stored, processed, and transported with 26 J A N U A R Y

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other grains like whole wheat, which contaminates them with gluten. This makes them unsafe for those following a gluten-free eating plan.

A simple tip for making a better bowl of oatmeal is to reach for a larger pot. Oats cook more evenly when less crowded. If you have extra time, consider toasting the oats beforehand for a nuttier flavor. Melt a tablespoon of butter over medium-high heat. Add the oats. Stir often for a few minutes. The oats are done when they smell toasted. Immediately remove from heat.

Unless the recipe indicates otherwise, add oats when the water is at a rolling boil. If you prefer a creamier oatmeal, add more cooking liquid at the beginning. Start with an additional ½ cup. If, at the end of the cooking time, the oats are still not to your liking, stir and add 2 tablespoons of liquid until desired consistency is reached.

To avoid gluey oatmeal, resist too much stirring. This can break up the oat grains and make the end product gummy. When the oats are done, cover the pot and let it sit for a few minutes before adding toppings and serving.

Top of the morning to you

Toppings take oatmeal to a new level. Try these fun and flavorful options to boost your morning bowl. ✔ shredded coconut, dates, vanilla extract, honey ✔ fresh or freeze-dried raspberries, dark chocolate chips, toasted almonds ✔ lemon zest and juice, vanilla extract, agave syrup ✔ almond butter, sliced banana, vanilla extract, honey ✔ raisins, nutmeg, ground ginger, ground cinnamon, molasses ✔ fresh cranberries, applesauce, pecans, orange extract, maple syrup ✔ apples, pears, honey, ground cinnamon, allspice, ground cloves ✔ pumpkin purée, brown sugar, pumpkin seeds, pumpkin pie spice blend ✔ raisins, pistachios, cashews, honey, ground cardamom ● SELECTED SOURCES OATrageous Oatmeals by Kathy Hester ($19.99, Page Street Publishing, 2014) • Whole-Grain Mornings by Megan Gordon ($22, Ten Speed Press, 2013)

2022

11/24/21 2:25 PM

Peanut Butter Cookie Oatmeal

15 min prep time serves 4

From the Taste for Life test kitchen

1 c old-fashioned rolled whole oats (not instant)

2 c your favorite milk

K tsp ground cinnamon N tsp salt L c no-sugar-added peanut butter

N c chopped peanuts, divided

4 Tbsp honey, divided

1. Add oats, milk, cinnamon, and salt together in a medium pot. Stirring, bring mixture to a boil over high heat.

2. Reduce heat to mediumlow. Cook for 10 minutes, or until mixture is thick and creamy.

3. Remove from heat. Stir in peanut butter.

4. Transfer oatmeal to four bowls. Divide peanuts evenly among bowls. Drizzle each serving with 1 tablespoon honey. Serve immediately.

Kitchen Note: This filling bowl of oatmeal tastes like peanut butter cookies! For alternate toppings, consider adding bananas, chocolate chips, crushed graham crackers, or raisins.

Per serving: 448 Calories, 18 g Protein, 56 g Carbohydrates, 26 g Total sugars (17 g Added sugars), 6 g Fiber, 19 g Total fat (4 g sat), 206 mg Sodium, HHHHH Phosphorus, HHH Vitamin B1 (thiamine), Magnesium, HH Vitamin B2 (riboflavin), B3 (niacin), B12, Calcium, Zinc, H Vitamin B6, D, E, Folate, Iron, Potassium

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[ smart supplements ] B Y V I C T O R I A D O L B Y T O E W S , M P H

3 health benefits of

vitamin C Most animals make all the vitamin C they need inside their bodies. But not so when it comes to the human animal. We’re one of only a handful of species who can’t produce vitamin C and must rely on an ongoing dietary source of this essential vitamin.

As little as just a few slices of orange will keep scurvy at bay. In fact, vitamin C’s other name, ascorbic acid, literally translates as “without scurvy.” Optimal health takes more than just avoiding a pirate’s disease, however. Plentiful vitamin C (from the diet and/or supplements) correlates with better health outcomes.

Here are three ways vitamin C can help you improve your health and well-being:

q Boost immunity Vitamin C gets top billing for making a difference with common colds, even if the precise value of this vitamin during cold season can be misunderstood.

Yes, vitamin C bolsters the immune system in a general way, but no, it won’t completely block you from getting a cold. That does not mean you should toss out your bottle of vitamin C. Regular supplementation with vitamin C offers significant benefits: When you get a cold, you’ll likely recover much more quickly—in fact, in half the time if you take vitamin C regularly.

r Support vision Vitamin C holds a strong reputation as an eyefriendly nutrient. Numerous studies link this vitamin to the prevention and/or treatment of a host of vision problems, including cataracts, glaucoma, and diabetic neuropathy. Along with other antioxidant nutrients (namely vitamin E, lutein, and zeaxanthin), vitamin C protects against both the development and progression of cataracts. Likewise, vitamin C can also provide protection from glaucoma.

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s Get a healthy glow Vitamin C—along with other antioxidants—is a must for healthier skin. C is abundant in the skin, where it helps build new collagen, the protein that makes skin smooth, firm, and strong. The vitamin C in skin also helps prevent photodamage from UV light, which can make skin look older.

A healthy diet based on plenty of fruits and vegetables serves as a great start to giving your body enough vitamin C. Top food sources of vitamin C include orange juice, strawberries, citrus fruits, cantaloupe, and tomatoes. But is diet always enough?

Intentional food choices can achieve a basically sufficient intake of vitamin C (about 200 milligrams daily), but it’s tricky to rely on diet alone for vitamin C intakes of 500 mg or more daily. For this reason, supplemental sources can be welcome for anyone wanting to benefit from higher intakes of vitamin C. ● Victoria Dolby Toews, MPH, is an evidencebased, integrative medicine journalist. She received her Master of Public Health from OHSUPSU School of Public Health. She is the author or co-author of numerous books.

SELECTED SOURCES “The association between dietary intake of antioxidants and ocular disease” by A. Braakhuis et al., Diseases, 1/17 • “Oral contraceptives and changes in nutritional requirements”

by M. Palmery et al., European Review for Medical and Pharmacological Sciences • “The roles of vitamin C in skin health” by J.M. Pullar et al., 9/17; “Vitamin C and infections” by H. Hemila, 3/17, Nutrients • “Vitamin C physiology: The known and the unknown and Goldilocks” by S.J. Padayatty, Oral Diseases, 9/16

2022

11/18/21 9:52 AM

What’s the right dose?

The recommended daily amount for vitamin C in adults is 65–90 mg daily; however, much higher intakes (such as 250–1,000 mg per day) are associated with improved health status.

The most common side effect reported with high vitamin C intake is gastrointestinal upset, specifically nausea and diarrhea— in which case, you can simply reduce your supplemental intake. Also, keep in mind that vitamin C needs increase during physical or emotional stress, infection, illness, and use of oral contraceptives.

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11/17/21 9:42 AM

Savor the Moment This year, reinvigorate your cooking practice with Chosen Foods Avocado Oil – the flavor neutral, high-heat oil that delivers everything you want and nothing extra.

cauliflower shrimp “fried rice” INGREDIENTS

DIRECTIONS

• 1 pound shrimp (small, uncooked, shelled

1.

In a bowl, whisk eggs and set aside.

2.

In a saucepan, add frozen cauliflower rice

and deveined) • 4 large organic eggs, whisked

mixture. Add the eggs and quickly mix to scramble.

evaporated (about 8-10 minutes). Cook for

• 4 tablespoons Chosen Foods Avocado Oil

5-7 minutes if fresh. Set aside in a bowl.

• 1 cup broccoli, cut into florets 3.

5.

and add broccoli, snap peas, ginger, and

• 1/4 cup coconut aminos or soy sauce

coconut aminos. Sauté at medium high-

• Optional: sesame seeds for topping

heat for about 5-7 minutes or until cooked

Toss in cauliflower mixture to combine, taste to see if it needs any other

Add avocado oil to a wok or large skillet

• 3 teaspoons fresh ginger, grated

Push mixture to the sides of the wok to create an opening in the center for egg

and cook cauliflower rice until water is

• 6 cups riced cauliflower

• 1 cup sugar snap peas or frozen peas

4.

seasonings or more coconut aminos.

6.

Top with cooked shrimp or your vegan protein option.

through.

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11/22/21 2:36 PM

Hyalogic Collagen HA Triple Boost Face Serum Helps support healthy skin collagen.

Helps to bring back the appearance of healthy skin elasticity and firmness.

With hyaluronic acid, SYN-COLL peptide, and marine collagen.

Fragrance free.

Tiger Balm Ultra-Strength Sports Rub Pain relieving ointment that works where it hurts.

Provides warm, comforting relief for joint and muscle pain, stiff muscles, arthritis, and backaches.

Concentrated, non-staining formula.

4 Sisters Long Grain Organic Brown Rice 100% whole grain organic brown rice.

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Sun Warrior Beauty Greens Collagen Booster A new plant-based hydration beverage for your skin.

With greens, moringa, biotin, and hyaluronic acid.

Helps alkalize, hydrate, and strengthen cells from the inside out while boosting collagen production.* Piña Colada flavor.

Kitchens of India Palak Paneer

Fruit Bliss Organic Dried Fruit

Authentic Indian cuisine, ready to heat and eat.

Soft cubes of cottage cheese simmered in fresh spinach puréed, for a richly sumptuous dish.

Made in India by Master Chefs of ITC gourmet restaurants.

Gluten free.

Soft and juicy dried fruit.

Sun dried and rehydrated with water.

For pure and simple snacking.

No preservatives, no sulfur dioxide.

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12/1/21 7:02 AM

Jarrow Formulas Jarro-Dophilus Gut Calm Probiotic Supports relief from occasional gas, bloating, and discomfort.* With clinically documented Saccharomyces boulardii for gut lining health.* Combined with 3 patented probiotic strains clinically shown to calm the gut.* Delayed release veggie caps.

*These statements have not been evaluated by the Food & Drug Administration. These proudcts are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any prarticular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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11/30/21 7:17 AM