Healthy Edge Magazine MAR2024 Chamberlin's

MARCH 2024

avocado

smoothie inside

•B rain health

support •B enefits of protein powders • S trategies to fight allergies

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[ nutrition plus ]

magnesium This mineral plays many critical roles in the human body. Magnesium regulates blood sugar levels and blood pressure, helps bones stay strong, aids muscle and nerve function, and is involved in energy production. It may also help support emotional balance.

FOOD SOURCES FOOD

SERVING SIZE

MAGNESIUM (MG)

Pumpkin seeds

1 oz, roasted

156

Brown rice

1 cup, cooked

84

Almonds

1 oz, dry roasted

80

Spinach

½ cup, cooked

78

Shredded wheat

2 large biscuits

61

Magnesium has been dubbed the “anti-stress” mineral because it relaxes skeletal muscles as well as the smooth muscles of blood vessels and the gastrointestinal tract.

Although magnesium is found in many foods, up to half of Americans don’t get the recommended amount of this mineral. Magnesium can be lost through food processing and refining; another factor that influences its levels in produce is the amount of magnesium in soils where food is grown.

Studies point to magnesium’s promise in helping to ease muscle and nerve pain and reduce cramping. Other research has found that magnesium promotes muscle strength in people at a range of fitness levels, from young male athletes to older women. Some forms of magnesium can cause gastrointestinal upsets, so be sure to discuss a magnesium supplement with your healthcare provider before you add it to your health regimen. ●

RECOMMENDED DIETARY ALLOWANCE LIFESTAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1–3

80

80

Children

4–8

130

130

Youths

9–13

240

240

Adolescents

14–18

410

360

Adults

19–30

400

310

Adults

31 and older

420

320

(For recommendations for infants and pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/infocenter/minerals/magnesium.)

2

SELECTED SOURCES “The effect of magnesium sulfate on renal colic pain relief; a randomized clinical trial” by A. Jokar et al., Archives of Academic Emergency Medicine, 2017 • “Effect of oral magesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: A randomized controlled trial” by N. Veronese, et al., The American Journal of Clinical Nutrition, 9/14 • “Impact of magnesium supplementation in muscle damage of professional cyclists competing in a stage race” by A. Córdova et al., Nutrients, 8/16/19 • “Magnesium,” Harvard T. H. Chan School of Public Health, www.hsph.harvard.edu, 3/23 • “Magnesium,” Linus Pauling Institute, www.lpi.OregonState.edu, 2024 • “Magnesium,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 3/1/22 • “Management of pain using magnesium sulphate: A narrative review”

by H. Soleimanpour et al., Postgraduate Medicine, 4/22 • “A magnesium-rich electrolyte hydration mix reduces exercise associated muscle cramps in half-marathon runners” by S. Kharait, Journal of Exercise and Nutrition, 2022 • “The role of diet and non-pharmacologic supplements in the treatment of chronic neuropathic pain: A systematic review” by J. K. Frediani et al., Pain Practice, 1/24

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16

12

the MIND diet

A plant-based eating plan with disease-fighting benefits.

24 [ march contents ] 6 health front

25

Meal timing impacts stroke risk • The not-so-sweet side of sugar • More

16 focus on brain health Supplements to support memory, creativity, and more.

18 quick tips Poison prevention starts at home.

20 celebrations Festive food-based dyes for coloring eggs.

24 pros of protein Boost energy, aid recovery, and manage your weight.

25 3 natural remedies for spring allergies Stop the sniffles without the side effects.

26 cook-at-home Make the most of your freezer.

28 weight & fitness Beets may give athletes a boost.

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

MARCH 2024

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[ note to shoppers ]

Waiting for spring March is famous for the winds that help dry up the ground after winter’s rain and snow. If your weather isn’t yet conducive to outdoor activities, use this month to get ready for spring.

The season of earth’s renewal also brings a downside, in the form of pollen and other allergens.

If you’ve been unsuccessful in dealing with their effects in the past, it may be time to treat allergies naturally. See the article on page 25 for help. Also check out the allergy/asthma connection in the health article on page 22.

Our food feature this month, beginning on page 12, considers the benefits of the MIND diet, a combination of the healthy Mediterranean way of eating and the antihypertension DASH diet.

This nutritious approach to food can boost overall brain health and lower the risks of cognitive decline that come with aging. Recipes include hearty soups, one with mushrooms and barley and another with white beans and bell peppers. On page 16 you’ll find specific nutrients that—along with a good diet and mental and physical exercise—support brain health.

Time to up your nutritional game? Check out our overview of the functions and benefits of protein on page 24. But don’t stop there: We also have the lowdown on magnesium (page 2); a delicious and nutritious green smoothie (page 5); and a look at the wonders of beets from an exercise-friendly perspective (page 28).

If you celebrate Easter, you’ll be happy to know you can make your own egg dyes—from foods! See page 20 for directions on using common foods and spices to color eggs.

There’s lots more in this issue, including our cook-at-home department’s look at making the most of the space in your freezer (page 26).

Wishing you a happy and productive month—

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 Creative Director Michelle Knapp Custom Graphics Manager Donna Sweeney Chief Operating Officer 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) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Chairman and Founder T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 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.

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Printed in the U.S. on partially recycled paper.

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

a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

Disclaimer

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

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[ market gourmet ] 5 min

prep time

Avocado Smoothie

serves 1

From Eat More Greens by Fern Green ($20.99, Hardie Grant, 2023)

1

ripe avocado

½ cucumber ¾ oz kale ½ oz spinach 6

large basil leaves

3

Brazil nuts

1½ Tbsp pumpkin seeds 1

Tbsp maple syrup

Juice of ½ lemon

1. Peel and pit avocado. Add avocado and cucumber to a blender with remaining ingredients and 1¼ cups water.

2. Whizz until smooth.

3. Serve.

Kitchen Note: Gut-loving avocado and lots of

high-fiber vegetables: What more could you ask for in a smoothie?

Per serving: 586 Calories, 12 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 18 g Total sugars (12 g Added sugars), 18 g Fiber, 46 g Total fat (8 g sat), 44 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B6, C, K, Folate, Magnesium, Phosphorus, ★★★ Vitamin B1 (thiamine), B3 (niacin), E, Potassium, Zinc, ★★ Vitamin A, Iron, ★ Calcium

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[ health front ]

NEWS THAT’S GOOD FOR YOU

meal timing impacts health

Skipping breakfast or eating a late dinner may have negative impacts on heart health, according to a large new study. Researchers examined health records and eating patterns of more than 100,000 adults. They determined that regularly eating dinner after 9 p.m. could increase the risk for stroke or other cardiovascular conditions by about 28 percent, particularly in women. Having the first meal of the day late in the morning had similar effects.

SELECTED SOURCES “Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort” by A. Palomar-Cros et al., Nature Communications, 12/14/23 • “Eating meals early could reduce cardiovascular risk,” National Research Institute for Agriculture, Food and Environment, 12/14/23

6

work the window

Limiting daily eating to a 10-hour window was linked to better mood, higher energy levels, and reduced hunger in a new study. This strategy—eating breakfast at 8 a.m., for example, and taking the day’s last bite by 6 p.m.—is known as limited fasting. Remaining consistent with the pattern was a key to success.

SOURCE “14-hour fasting improves hunger, mood and sleep,” King’s College London, 11/14/23

MARCH 2024

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eating right can thwart diabetes

Researchers from the Medical University of Vienna report that at least 75 percent of Type 2 diabetes cases could be avoided with the adoption of a healthy lifestyle. They suggest beginning by replacing meat with fruits, vegetables, and whole grains and eliminating processed and high-sugar items.

The new study of more than 100,000 participants determined that such choices reduce body fat, ease inflammation, and improve liver and kidney function.

The authors estimated that eating a healthy plant-based diet would reduce the risk for Type 2 diabetes by about 24 percent. But they cautioned that even a plant-based diet could increase the risk of Type 2 diabetes if food choices were high in added sugars.

SELECTED SOURCES “A healthful plant-based diet is associated with lower Type 2 diabetes risk via improved metabolic state and organ function: A prospective cohort study” by A.S. Thompson et al., Diabetes & Metabolism, 1/24 • “Healthy plant-based diet reduces diabetes risk by 24 per cent,” Medical University of Vienna, 12/11/23

Did You Know?

“Added sugars go by many names, including white sugar, cane sugar, cane syrup, cane juice, evaporated cane juice, raw sugar, brown sugar, fructose, high-fructose corn syrup, corn syrup solids, dextrose, fruit syrups, honey, maple syrup, molasses, and sorghum syrups,” writes the staff at the University of California Berkeley School of Public Health. “All provide empty calories, even if some sound more healthful than others.”

SOURCE “Added sugars add up to kidney stones,” Wellness Letter, UC Berkeley School of Public Health, 11/23

MARCH 2024

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Snow Fox

Japanese Cherry Blossom & White Tea Smoothing Mask Get “glass skin” hydration for all skin types with this sheet mask. Each mask is made with Japanese Yoshino cherry blossoms and hydrolyzed hyaluronic acid for intense plumping and smoothing. Includes skin soothing antioxidants from white tea, chamomile water, and Japanese cherry blossom. Each box contains 5 masks.

Hyalogic

Hyaluronic Acid Hair, Skin & Nails Enhance beauty from within with this advanced liquid formula that supplies 50 mg hyaluronic acid plus biotin and MSM.* Hyaluronic acid supports hydrated skin from within, while biotin supports hair and nail health, and MSM supports healthy connective tissues.* Vegan friendly formula.

Zahler

Cider + Fiber

Koyal

Soak + Glow Face Cream This effective moisturizer is formulated with squalene for moisture balance and Hyaluronic Acid to attract and retain moisture, to plump up the skin, and to reduce fine lines and wrinkles. It’s the perfect cream for those seeking hydration and nourishment for a healthy and radiant complexion. Fragrance free and perfect for sensitive skin.

Lolablue

Sugar Whip Soap + Scrub Raspberry Patchouli For a delightful self-care treat for your skin, give this multi-functional soap and scrub a try. The 3-in-1 product works to exfoliate, cleanse, and hydrate skin—perfect for body, hands, feet, and shaving. Fortified with shea butter and jojoba oil. Naturally scented with the intoxicating blend of patchouli and raspberries.

Support your digestive health in a unique way with this blend of apple cider vinegar and Sunfiber. This effective blend promotes cleansing, and digestive and metabolic support.* It includes apple cider vinegar with the mother. The prebiotic properties of Sunfiber have been well established to support gut health as well as whole-body wellness beyond the digestive tract.* Omne Diem

Histamine Digest PureMAX For those with multiple sensitivities and higher Diamine Oxidase (DAO) needs, this formula with pure DAO offers relief.* Many foods contain histamine or cause the release of histamine in the gut. DAO is the primary enzyme that helps break down dietary histamine. This formula delivers natural-source DAO in a designed-release capsule that dissolves in the small intestine to support digestive health and comfort.*

Neau Water

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Water

Nature’s Answer

Water is back! Water hasn’t been itself for a while due to recycling, over-processing, and adding additives again and again. Neau’s advanced restorative technology frees water from modern water-trauma, bringing it back to its original self. The result is water that is crisp, clean, naturally pH balanced, and that has no additives. One sip, and it’s your body’s favorite water.

For powerful antioxidant function and support for healthy cardiovascular function, Nature’s Answer introduces high potency Liquid Co-Q10.* Each serving supplies 100 mg of Coenzyme Q10 and contains a sunflower lecithin blend plus an herbal Quik-Sorb base for enhanced absorption.*

Liquid Co-Q10 100 mg

MARCH 2024

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2/1/24 11:21 AM

Pranarom

Stress Relief & Sleep Pranacaps Introducing essential oils for safe internal use. This scientifically formulated blend is designed to promote a calm mind and support sleep.* Calming botanicals lavender, mandarin, and carraway act to soothe mind and body. The certified organic formula is odorless and tasteless.

Renew Life

Metabolic Boost Pre + Pro + Postbiotic Level up your gut health routine with this 3-in-1 support formula.* You get all the digestive health benefits of a prebiotic and probiotic, plus a postbiotic that supports metabolic health and decreased waist circumference—all in one daily capsule.* Amazing Nutrition

Nutri by Nature’s Fusions

Boswellia Extract Turmeric & Tart Cherry

SenoFi Fisetin

This antioxidant polyphenol compound acts as a powerful senolytic, helping to remove dead (senescent) cells that build up as we age and promoting healthy aging and longevity.* Fisetin also promotes production of the powerful antioxidant glutathione to support protection against oxidative stress.*

This formula combines tart cherry, turmeric, and boswellia extract to provide benefits for the whole body.* These herbs provide antioxidant support and healthy inflammation response.* The blend promotes healthy, balanced uric acid levels, and supports muscle, joint, and connective tissue health.*

New Chapter

All-Flora Probiotic + Prebiotic Gummies Get duo-action support for your digestive system and your microbiome with delicious probiotic gummies.* Friendly Bacillus coagulans probiotics are activated in the stomach, then get to work in the GI tract to balance your digestion.* For enhanced benefits, 3 g prebiotic fiber from Chicory root are added and the gummies have 55% less sugar than the leading probiotic gummies.

NDO

Ultra Premium Sparkling Water Hard working water gets No Days Off. This water is perfectly formulated with an ultrapurification process and proprietary blend of essential minerals, packaged in a planet friendly aluminum can. Brighten your day and your taste buds with ultra-premium bubbles. Crisp, light, and refreshing.

Longevity by Nature

Elmhurst Naturals

Sourced from 100% wild caught fish from the Bering Sea, this marine collagen formula helps improve hair strength, nail growth, healthy skin, and better joint flexibility and strength.* It contains hydrolyzed collagen types I & III, which supply 18 amino acids that support healthy connective tissue throughout the body.*

From coffee to cereal to cooking and baking, this simple plant-based milk offers so many possibilities. Made with just water and cashews, this smooth and creamy beverage does not contain any unnecessary gums or emulsifiers. And it’s shelf stable until open!

Pure Marine Collagen Peptide

Milked Cashews Unsweetened

MARCH 2024

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BY EVA MILOTTE

the

MIND diet benefits the brain

A healthy eating plan to support brain health, the MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet combines the popular Mediterranean diet with the DASH (Dietary Approaches to Stop Hypertension) diet.

With its emphasis on eating plant foods, the MIND diet recommends portion control but doesn’t put stress on losing weight. Enjoy berries, nuts, olive oil, green leafy veggies, whole grains, fish, poultry, and beans. Avoid butter, margarine, cheese, red meat, sweets, and fried foods.

Following the tenets of this nutritious approach to eating can help improve overall brain health and lower the risks of developing dementia, Alzheimer’s disease, and other types of age-related cognitive decline.

With its focus on whole foods, the MIND diet can be easy to follow. Get started with these healthy and nourishing recipes. ● SELECTED SOURCES “What to know about the MIND diet?” by Shishira Sreenivas and Camille Noe Pagán, www.WebMD.com, 10/16/23 • “The MIND diet,” Harvard T. H. Chan School of Public Health, https://hsph.Harvard.edu, 8/23

70 min

Roasted Orange Bell Pepper Soup

From The Plant-Based Diabetes Cookbook by Jackie Newgent, RDN, CDN ($18.95, Health Communications, Inc., 2023)

3 large orange or red bell peppers, cut into 4 or 5 pieces each, stems and seeds removed 1½ Tbsp extra-virgin olive oil 1 large Vidalia or other sweet onion, sliced 1½ tsp white balsamic or champagne vinegar 1 large garlic clove, chopped 1 (32 oz) carton low-sodium vegetable broth 1 (15 oz) can no-salt-added cannellini or other white beans, drained 1¼ tsp sea salt ½ tsp freshly ground black pepper 1½ tsp fresh thyme or oregano leaves, divided

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prep time serves 6

1. Preheat broiler. Arrange bell pepper pieces in a single layer, skin side up, on a baking sheet.

Broil until pepper skins are well charred, about 8 minutes. Transfer bell pepper pieces to a bowl, cover, and let stand until cool enough to handle. Rub off charred skin.

2. Heat oil in a Dutch oven or a large saucepan over medium heat. Add onion and vinegar, cover, and cook, stirring twice, until onion is softened, about 8 minutes. Increase heat to medium high and sauté onions uncovered until caramelized, about 8 minutes. Add garlic and sauté until fragrant, about 1 minute. Stir in bell pepper pieces, broth, beans, salt, black pepper, and 1 teaspoon of the thyme. Bring to a boil. Cover, reduce heat to medium low, and simmer until bell peppers are very tender, stirring twice, about 25 minutes.

3. Carefully purée soup in batches in a blender (using the “hot fill” or “liquid” line as a guide) until smooth. Alternatively, blend in the saucepan using an immersion blender.

4. Ladle soup into bowls, sprinkle with remaining ½ teaspoon thyme, and serve.

Kitchen Note: A soup with a creamy texture typically means it’s a bit too heavy on the heavy

cream and its artery-clogging saturated fat. This soup provides all of the creaminess that your taste buds dream about in a much better-for-you way. White beans are puréed into the soup to create its distinctive velvetiness. Not only does this soup satisfy your palate, it’s a treat for your eyes. The vivid deep-orange color is stunning.

Per serving (made with orange bell peppers, white balsamic vinegar, and cannellini beans): 294 Calories, 18 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 4 g Total fat (1 g sat), 431 mg Sodium, ★★★★★ Vitamin C, Folate, ★★★★ Iron, ★★★ Vitamin B1 (thiamine), B6, Magnesium, Phosphorus, Potassium, ★★ Zinc, ★ Vitamin A, B2 (riboflavin), E, K, Calcium

MARCH 2024

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MARCH 2024

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continued from page 13

80 min

Mixed Mushroom Barley Soup

From Vegan Soups and Stews for All Seasons by Nava Atlas ($24.95, Amberwood Press, Inc., 2024)

2 Tbsp olive oil 1

l arge or 2 medium onions, finely chopped

2-3 garlic cloves, minced

prep time serves 8

1. Heat oil in a soup pot. Add onions and sauté over medium-low heat until translucent. Add garlic and continue to sauté until both are golden.

2. Add barley, celery, carrot, water with bouillon cubes, salt-free seasoning,

and curry powder, if using. Bring to a slow boil and then lower heat. Cover and simmer gently over low heat with cover ajar for 30 minutes.

1

c raw pearl barley (or pearled or semi-pearled farro)

3

large celery stalks, diced

2

medium carrots, peeled and thinly sliced

8

c water with 2 vegetable bouillon cubes

4. Add in enough plant-based milk to give soup a slightly thick consistency. Stir in parsley (or parsley-dill combination), and season with salt and pepper.

1

Tbsp salt-free seasoning blend

1

t sp curry powder or ¼ tsp turmeric (for color, optional)

5. If time allows, let soup stand for an hour or so off heat. Just before serving,

12 to 16 oz mushrooms, stemmed and sliced (use a combination of any two or three; see Kitchen Note for varieties) 2

c unsweetened plant-based milk, more or less as needed

½ c chopped fresh parsley (or ¼ c each chopped fresh parsley and dill) Salt and freshly ground black pepper

3. Stir in mushrooms and simmer for 20 to 30 minutes longer, or until barley and vegetables are tender.

heat soup through. Add more plant-based milk as needed, and adjust seasonings.

Kitchen Note: This isn’t a quick-cooking soup, so leave plenty of time for it

to simmer when you’re not in a hurry. This soup thickens a lot as it stands.

You can use a combination of cremini (aka baby bellas) and one or two other varieties. Good choices include shiitakes (fresh, or dried and rehydrated), oyster mushrooms, and portobellos.

Per serving (made with barley and soy milk): 257 Calories, 9 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 10 g Fiber, 5 g Total fat (1 g sat), 207 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Phosphorus, ★★ Vitamin A, B3 (niacin), B6, ★ Vitamin C, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

© HANNAH KAMINSKY

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MARCH 2024

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Baked Oatmeal with Raspberries and Almonds From the Taste for Life test kitchen

45 min prep time

1¼ c oats (not instant)

serves 4

1 tsp ground cinnamon 1 tsp baking powder ½ tsp salt 1 c your favorite plant-based milk ¹⁄³ c maple syrup 1 tsp vanilla extract 1 c raspberries ½ c chopped almonds

1. Preheat oven to 375˚.

2. Combine oats, cinnamon, baking powder, and salt in a large bowl.

3. In a medium bowl, whisk together milk, maple syrup, and vanilla.

4. Combine oat mixture with milk mixture until combined. Gently stir in raspberries and almonds.

5. Transfer oat mixture to a greased 8x8-inch baking dish. Bake for 35 minutes, until top is golden brown.

Per serving (made with almond milk): 296 Calories, 8 g Protein, 0 mg Cholesterol, 44 g Carbohydrates, 19 g Total sugars (16 g Added sugars), 7 g Fiber, 12 g Total fat (1 g sat), 376 mg Sodium, ★★★★ Vitamin B2 (riboflavin), Phosphorus, ★★★ Vitamin E, Magnesium, ★ Vitamin B1 (thiamine), Calcium, Iron, Zinc

MARCH 2024

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1/24/24 3:59 PM

BY SALLY KARLOVITZ, CN

focus on

brain health Whether used to support students with ADHD, or older folks with Alzheimer’s disease or dementia, nootropics are ingredients of growing interest. Nootropics are substances that may enhance cognitive function— including focus, memory, creativity, and motivation—in healthy individuals. From college students to office executives, everyone is looking for ways to stay mentally sharp and prevent mental decline. In addition to an appropriate diet and mental and physical exercise, ingredients from nature offer an additional method to support brain health and function.

Bluebonnet

Targeted Choice BrainPower A targeted blend of herbs and nutrients to support the brain’s response to stress and communication between nerve cells.* For memory, focus, and cognitive support.* With bacopa, phosphatidylserine, and lion’s mane mushroom.

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Omegas for the Mind

A healthy brain requires a number of nutrients for optimal function, but some of the most beneficial nutrients for every stage of life are omega-3 fatty acids (EPA & DHA), found in coldwater fish like salmon and tuna, chia seeds, flaxseeds, and walnuts. Omega-3 fatty acids, particularly DHA, are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function. Omega 3s support nerve preservation, impact neurotransmitters, enhance cognition, and Barlean’s

Fresh Catch Fish Oil Optimal recommended dose of omega 3s EPA & DHA per serving.

Harvested from small-bodied fish in pristine waters.

Ultra-purified, pharmaceutical grade fish oil in natural triglyceride form.

Natural orange flavor.

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protect against neurodegeneration, making them an important option for working adults, and for those who are seeing signs of decline or dementia.

Mental Mushroom

Lion’s mane is classified as a nootropic and has gained a lot of interest in the world of mind and mood. This “shaggy” looking mushroom has shown potential for promoting nerve growth, enhancing stress reduction, and protecting against neurodegeneration. A 2020

study of people with mild Alzheimer’s disease found that supplementation with lion’s mane mushroom daily for 49 weeks improved cognitive test scores compared with a placebo. A more recent study looking at the effect of lion’s mane intake on cognition and stress in healthy, young adults reported significant improvements in short- and long-term cognition when compared to control groups. While more research is needed, this mushroom is fast becoming a popular supplement for those looking to support cognition.

Herbal Nootropics

Paragon Plus™

Opti-Extract™ Turmeric Powerful herbal antioxidant.* Supports healthy liver function and balances inflammation.* Herbal extract, standardized for 95% curcuminoids.

In the herb world, there are some well-known nootropics, including bacopa and turmeric.

Bacopa has documented antioxidant protection for the brain. The active compounds in bacopa, called bacosides, function like antioxidant and antiinflammatory compounds, protecting brain cells.

Bacopa supports memory and concentration, enhanced focus, and the ability to process visual information.

Bacopa has also been useful for relieving anxiety, helping to keep the mind calm but focused. Turmeric may not be as recognized for its nootropic activity, but emerging research points to brain benefits from this antioxidant-rich spice. Curcumin, the active compound in turmeric, has become the subject of studies showing it acts in the brain to fight damage from oxidative stress and it may also play a role in inhibiting the formation of amyloid protein that has been implicated in Alzheimer’s disease. One study found that subjects with mild memory problems who received a curcumin supplement twice a day for 18 months had improvements in memory and attention abilities, while those who took a placebo did not experience improved memory. Curcumin from turmeric is also known for its anti-inflammatory benefits. ● MARCH 2024

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[ quick tips ]

BY NAN FORNAL

poison prevention use caution with household products

The home is the site of more than 90 percent of all poison exposures, according to Johns Hopkins Medicine. Preschoolers are the most common age group affected.

While medicines lead the list of substances that cause in-home poisonings, other products—including cleaning products, plants, pesticides, and art supplies—account for 57 percent of poison exposure in young children.

Here are some tips for preventing accidental poisonings in your home: ✔ Medicines. Keep all medicines, whether prescription or over-the-counter, in their original containers and locked up so that children cannot access them. ✔ Household cleaning products. Many cleaning products add chemical contaminants to your indoor environment and the water outside. Read labels before buying cleaning products; follow label instructions when using; keep cleaners in their original containers and locked up securely; and never mix chemical products

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(bleach is especially toxic and should be mixed only with water). Stock up on safe alternatives, including baking soda and vinegar, which are inexpensive and effective. ✔ Laundry supplies. “If a laundry product is fragranced,” environmental consultant Marilee Nelson told Architectural Digest, “it’s going to have a fragrance recipe—so not just one chemical.” It could contain up to hundreds of chemical ingredients, she says. ✔ Pesticides. Insect repellents and other products designed to kill all kinds of bugs “are one of the most toxic categories in the home,” according to Nelson. It’s best to keep them out of the house altogether. ● SELECTED SOURCES “5 chemical products you need to get out of the house” by A. Sims, www.ArchitecturalDigest.com, 11/15/18 • “Natural spring cleaning” by J. Arnone, www.TasteforLife.com • “Poison help: Prevention tips,” Health Resources and Services Administration, www.hrsa.gov • “Poisons overview,” Johns Hopkins Medicine/Health, www.HopkinsMedicine.org

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What to do if poisoning occurs

✁

No matter how careful you are to protect yourself and your family from poisoning, accidents may happen. Here’s what to do if you suspect poisoning:

q Call 9-1-1 immediately if the person isn’t breathing.

r If poison was inhaled, move the person to fresh air.

s If skin is involved, take off

clothing that was touched by poison and flush with running water for 15 to 20 minutes.

t If poison splashed in the

person’s eyes, flush the eyes with running water for 15 to 20 minutes.

u If you suspect ingestion of a poison, do not use activated charcoal.

Don’t wait for the person to exhibit signs of poisoning, and don’t use activated charcoal even if you think poison was swallowed. Call the Poison Help Line (800-222-1222) right away while someone completes the steps listed above. Have handy the container that contained the product. The poison expert will want to know the product involved; how contact was made; whether the person has vomited or gotten any first aid; and the age, weight, and health conditions of the person.

The expert will likely tell you whether you need to get the victim to a hospital.

SOURCE “Poison help: What you can do,” Health Resources & Services Administration, www.hrsa.gov

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1/31/24 9:18 AM

[ celebrations ]

natural egg dyes

BY TASTE FOR LIFE STAFF

celebrate the colors of spring!

While technicolor eggs are sure to brighten any springtime gathering, a more muted palette can be just as pretty. Did you know that you can make a rainbow of natural egg dyes from foods and spices you can find in your kitchen or on the grocery store shelves? Here’s how!

Natural egg dye

To make a dye bath, combine 1½ cups of water and 2 tablespoons of powdered spice or a cup of chopped fruit or vegetable matter. Bring to a boil and simmer for 10-15 minutes. Strain the dye into a jar or bowl and add 1 tablespoon of white vinegar. Add hard-cooked eggs and let sit for up to two hours—the longer the eggs sit in the dye bath, the more vibrant the results will be.

Here are some natural dye materials and the colors they produce: Yellow onion skins = Orange ● ● Turmeric = Yellow ● Red cabbage = Turquoise ● Blueberries = Blue ● Spinach = Light green ● Beet = Light pink Whatever colors you choose, always work with chilled, hard-cooked eggs. Never leave eggs out of the refrigerator for more than two hours, and consume within one week of cooking. ●

SELECTED SOURCES “Brighten up Easter with naturally dyed eggs” by Christine Chitnis, New York Times, www.nytimes.com. 3/27/21 • “How to dye Easter eggs naturally” by Jane Metzger, www.TheHerbalAcademy.com • “Safety of hard cooked eggs for dyeing” by Debbie Botzek-Linn and Suzanne Driessen, University of Minnesota Extension, https://extension.umn.edu, 2021

yellow onion skins

20

turmeric

red cabbage

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2/1/24 2:04 PM

BY KELLI ANN WILSON

spring allergies Spring is in the air . . . and so is the pollen!

If you’re one of the more than 100 million Americans who suffer from seasonal allergy symptoms each year, you know the strong desire for relief they can inspire. While over-the-counter remedies can be useful, if you’re looking for a more natural way to fight the sniffles, sneezes, and itchy, watery eyes, you may want to consider adding these key nutrients to your diet.

Quercetin

Quercetin is an antioxidant that gives certain fruits and vegetables their colors. It has also been shown to help reduce allergy symptoms. Some good food sources of quercetin include apples, asparagus, blueberries, broccoli, cabbage, cauliflower, cherry tomatoes, cilantro (coriander), cranberries, grapes, green tea, kale, onions, shallots, and red wine.

Research suggests that quercetin may block the release of a chemical called histamine that your body releases when you encounter an allergen. Even though most allergens are harmless, your body may overreact and treat them like invaders, causing your immune system to mount a defense— that’s why an “allergy attack” can sometimes feel like the symptoms of the common cold.

In addition to its allergy-fighting benefits, quercetin has also been shown to support heart and brain health and may also help to lower cancer risk by neutralizing free radicals in the body so they cannot damage cells.

22

Bromelain

Bromelain is a type of enzyme found in the pineapple plant (fruit, juice, skin, and stem). It has been studied for its potential as an alternative therapy for sinusitis and rhinitis (nasal swelling), common allergy symptoms. Bromelain has also been shown to help ease inflammation associated with health conditions like arthritis and asthma.

Pineapple juice may also offer some relief from seasonal allergy symptoms as it can help thin the mucus that causes nasal congestion.

Previous studies have found that bromelain aids protein digestion. It may also help to reduce the risk of thrombosis (blood clot formation), and edema (swelling caused by fluid retention).

Probiotics

Probiotics, also known as the “good” bacteria in your gut, may help to lessen the symptoms of allergic rhinitis, as well as asthma and eczema. Certain probiotic strains, including Lactobacillus and Bifidobacterium, may help to reduce inflammation and oversensitivity to allergens.

Fermented foods—like kefir, kimchi, kombucha, miso, pickles, sauerkraut, sourdough bread, and yogurt—are great sources of probiotics. Since the probiotic content of yogurt varies, you’ll want to look for the phrase “live and active cultures” on the label to make sure you’re getting the most benefits. Some fermented foods, like beer and wine, lose their probiotics during processing.

You can also take probiotics in supplement form.

Ginger & turmeric

Emerging research suggests that ginger and turmeric, culinary spices with anti-inflammatory properties, may help to ease seasonal allergy symptoms. One recent study found that 500 milligrams (mg) of ginger extract was as effective at reducing the symptoms of allergic rhinitis as loratadine (an over-the-counter antihistamine medication).

Another pilot study found that curcumin (a compound found in turmeric) eased sneezing, runny nose, and nasal congestion in patients with allergic rhinitis. ●

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1/31/24 9:11 AM

Pineapple and Jicama Salad with Cilantro Vinaigrette 20 min prep time serves 4

From the Taste for Life test kitchen

¼ c extra-virgin olive oil 2

Tbsp freshly squeezed lime juice

1

Tbsp white wine vinegar

1

Tbsp minced shallot

¼ c chopped fresh cilantro ¼ tsp ground cumin Salt and freshly ground black pepper 1

c salad greens

1

c cubed, peeled fresh pineapple

1

small jicama, peeled, cut into 3-inchlong matchstick strips*

1. Whisk oil, lime juice, vinegar, shallot,

cilantro, cumin, and salt and pepper to taste in a small bowl. Transfer mixture to a small transportable container with a lid.

2. Toss salad greens, pineapple, and

jicama together in a large transportable container with a lid.

3. Right before serving, toss pineapple and jicama salad with cilantro vinaigrette. *A small jicama is about the size of a potato. If jicama is not available, you can substitute turnip, radish, or water chestnuts.

Kitchen Note: This fresh and tasty salad features some amazing allergy-fighting ingredients like fresh pineapple, cilantro (coriander), and shallots. Because it’s prepared in transportable containers, this salad is perfect for taking to the office, on a picnic, or anywhere you might run into allergens.

Per serving: 179 Calories, 1 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 14 g Total fat (2 g sat), 298 mg Sodium, ★★★★ Vitamin C, ★ Vitamin E, K

SELECTED SOURCES “Alternative therapies for sinusitis and rhinitis: A systematic review utilizing a modified Delphi method” by A.W. Wu et al., International Forum of Allergy & Rhinology, 4/20 • “Bromelain,” National Center for Complementary and Integrative Health, https://ncch.nih.gov, 5/20 • “Bromelain: An enzyme expanding its horizon from food to pharmaceutical industry” by G. Sharma and A. Vimal, Current Pharmaceutical Biotechnology, 2023 • “Bromelain, a group of pineapple proteolytic complex enzymes (Ananas comosus) and their possible therapeutic and clinical effects. A summary” by C. Varilla et al., Foods, 2021 • “Bromelain: A review of its mechanisms, pharmacological effects, and potential applications” by V. Kumar et al., Food & Function., 9/19/23 • “Coriandrum sativum L: A review on ethnopharmacology, phytochemistry, and cardiovascular benefits” by N. Mahleyuddin et al., Molecules, 1/22 • “Effect of curcumin on nasal symptoms and airflow in patients with perennial allergic rhinitis” by S. Wu and D. Xiao, Annals of Allergy, Asthma & Immunology, 12/16 • “Ginger extract versus loratadine in the treatment of allergic rhinitis: A randomized controlled trial” by R. Yamprasert et al., BMC Complementary Medicine and Therapies, 4/20/20 • “Healthy foods high in quercetin,” 11/23/22; “Pineapple juice: Are there health benefits?” 9/15/22, www.WebMD.com • “Histamine,” Cleveland Clinic, https://my.ClevelandClinic.org, 3/28/23 • “How to get more probiotics,” Harvard Health Publishing, https://health.Harvard.edu, 7/26/23 • “Probiotics as a possible strategy for the prevention and treatment of allergies. A narrative review” by A. Lopez-Santamarina et al., Foods, 4/21 • “Quercetin as therapeutic product: Evaluation of its pharmacological action and clinical applications—a review” by M. A. Mirza et al., Pharmaceuticals (Basel), 11/20/23

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1/31/24 9:11 AM

BY MARY ANN O’DELL, MS, RDN

pros of

protein Protein plays many roles in the body including aiding muscle recovery, supporting immunity and energy, assisting with hormone regulation, and helping to keep skin healthy. In combination with exercise, protein is an important factor in gaining lean muscle mass and losing weight.

Protein is made up of amino acids. The human body needs 20 different amino acids to function properly, nine of which are considered “essential.” Essential amino acids are required by the body but are not manufactured in the body, so they must be consumed through diet.

There are numerous food sources of protein including eggs, meat, fish, and dairy foods. For plantbased options, nuts and seeds, beans, legumes, and algae-like spirulina are all options. For many years, whey was the primary protein powder choice.

This changed with the introduction of plant-based Chamberlin’s

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protein powders, which now come in a variety of combinations and flavors, by companies seeking to meet consumer demand for plant-based foods.

Protein powders offer a convenient way to get protein, whether it’s in the form of a shake, blended with fruit into a smoothie, or even used in baking.

While protein intake is good, it’s good to exercise moderation and consume it as part of a balanced diet and exercise program.

Benefits of Protein

✔ Appetite Reduction and Satiety. Shifting away from simple carbohydrates like breads, cereals, and sweets to more protein foods means blood sugar remains more stable (since proteins are digested slower than carbohydrates). This helps contribute to satiety or feeling satisfied. In addition, those choosing plant-based proteins also get more fiber, which can also support satiety and weight control. ✔ Energy & Performance. Because of how protein is digested in the body, it can help to improve energy levels throughout the day. Studies have shown that both plant-based and whey proteins can enhance athletic performance and improve energy. ✔ Recovery and Repair. Protein supplies the amino acids needed to support repair and growth that occurs from muscle breakdown during exercise.

In addition, protein is useful to help with repair from injury and even surgery. Protein is an important part of recovery. ●

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1/29/24 2:53 PM

BY SALLY KARLOVITZ, CN

3 natural remedies for spring

allergies It happens every year. Your eyes start itching, your nose starts running, you begin to sneeze and, “Hello!” spring allergies have sprung again! If you suffer every year without getting much relief, it might be time to try something different, something natural that works with your body, and works without side effects.

Here are my top 3 natural approaches to fighting allergies and controlling symptoms. q Utilize Nasal Washes. Neti pots and saline nasal washes can be used as needed to keep nasal passages hydrated and clear. Using nasal washes can help clear pollens from the sinuses, reducing their impact. r Use appropriate herbs and nutrients.

Quercetin is a flavonoid that has both antiinflammatory and antihistamine activity in the body. Quercetin works by helping to reduce the amount of allergy symptom-causing histamine that is

released in the body. Vitamin C can also act as a mild antihistamine, and it improves immune function and fights infection. Nettles are effective for allergies with their natural anti-histamine activity. One study found 48 percent of nettle users reported nettles were more effective than over-the-counter allergy medications. s Try Homeopathy. Homeopathic formulas can help deal with symptoms quickly, without negatively affecting the immune system. Homeopathic formulas are safe and can be used in both children and adults.

Be sure to read homeopathic remedy package labels to identify formulas that match the symptoms you are experiencing.

Fight back against allergies this year with a fresh new arsenal from nature, so you can stop suffering and enjoy spring. ●

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Quercetin Aller-Plex™ Fight allergies naturally!* May support the body’s response to inflammation.* Quercetin enhanced with bromelain, vitamin C, and nettles.

MARCH 2024

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1/29/24 2:57 PM

[ cook-at-home ]

BY LISA FABIAN

the

chill zone

where your freezer’s your friend!

Freezing is an effective, fast, and easy way to lock in food’s nutrients. Plus, it feels good to know there are nourishing meals and ingredients waiting for you in the freezer. Here’s how to make friends with this handy kitchen appliance. ❆ Have on hand the following

freezer-friendly supplies: parchment paper; plastic wrap; foil; zip-shut, freezer-safe plastic bags; freezersafe glass jars; and a felt-tip marker for labeling items. ❆ Look for freezer-safe foil containers in the following useful sizes: 9-inch square pan, 9x5-inch loaf pan, pizza pan, 9-inch pie plate. ❆ Make sure your freezer is set to 0° or colder and is free of frost and ice crystals. ❆ Go through what’s currently in your freezer. Toss out what’s out of date and/or unidentifiable. ❆ Make extras when preparing muffins, tomato sauce, stocks, soups, and even granola. Enjoy some now and freeze the rest for later. ❆ Freeze vegetables and fruits at their peak ripeness. ❆ Some fresh vegetables need to be blanched, anywhere from two to four minutes, before freezing. These include asparagus, broccoli, Brussels sprouts, carrots, cauliflower, corn, green beans, snow peas, and squash (winter, summer, and zucchini). ❆ Cut ripe bananas in half and freeze for future use in smoothies, loaves of bread, or batches of muffins.

26

❆ When freezing casseroles,

lasagna, quiche, French toast, bread, or pizza, use disposable foil containers. Wrap the entire container in plastic wrap, and then wrap all over again with foil. Label the package. This type of container works particularly well when sharing an item with friends or family, as you don’t need to worry about their returning it. ❆ Freeze large batches of pesto, stock, and sauce in quart-size containers. ❆ To freeze smaller amounts of these items, pour them into ice cube trays or muffin tins before freezing. When the cubes are frozen, pop them out of the tray and transfer to bags. To remove frozen items from a muffin tin, place the tin in a larger rimmed baking sheet filled with warm water.

When the item starts to loosen around the tin’s edges, remove the food and transfer to a plastic bag. ❆ When filling freezer-safe glass jars, don’t fill food to the top of the jar. When items freeze, they expand. Allow at least a half-inch of room for expansion. ❆ Before filling a freezer bag with a liquid item, place the bag in a large, empty yogurt tub. (Or use another

container in a similar size and shape.) Fold the top of the bag over the tub’s rim. This technique secures the bag in place, so you can pour liquid into it without as much mess. ❆ Always label bags and jars with the date and what the item is. Most foods last for six months in the freezer without too much quality loss. ❆ To find food fast, organize your freezer. Keep frozen vegetables in one large plastic bag of a certain color, fruits in another color, and meats in their own color. ❆ Once frozen, stand bagged items upright to save space and to create a filing system. ❆ Be sure food is cool before freezing. Hot foods can weaken plastic bags. ❆ For safety, always thaw frozen food in the refrigerator. ❆ If a thawed item smells weird or tastes bad, discard it.

Freeze Frame

Here are two simple methods for freezing larger items. qLay food out in a single layer on a baking sheet. Place the sheet in the freezer. Allow items to freeze overnight. Transfer food to labeled bags, and store in the freezer. To

MARCH 2024

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1/31/24 9:14 AM

Pancakes

From the Taste for Life test kitchen

2

c all-purpose flour

2

tsp baking powder

1. Whisk together flour, baking powder, baking soda, and salt in a large bowl.

½ tsp salt

2. In a medium bowl, whisk together yogurt, milk, eggs, and oil.

1½ c plain low-fat Greek yogurt

3. Whisk wet ingredients into flour mixture until just combined. (Batter will be a bit lumpy.)

1½ c your favorite milk

4. Heat a large nonstick pan over medium-low heat.

Spray pan with nonstick cooking spray or add a small amount of oil to pan. Pour about ½ cup batter onto pan for each pancake. Cook each side for about 2 minutes. Flip and cook remaining side for an additional 2 minutes. Repeat process until all batter is cooked.

½ tsp baking soda

2

eggs

2

Tbsp oil, plus additional for greasing pan

avoid having to defrost the entire amount of something, portion it into smaller amounts in smallersize bags. For example, freeze small bags of your favorite fruit for singleserving smoothies. rFor vegetables, cooked and raw meats, cooked beans, and liquid items (like soups, sauces, and stews), divide an item into portion sizes that work for you. If you are a family of four, fill gallon-size bags with 10 to 12 cups of soup or stew for two meals. Freeze about three cups for a serving size of two people. Press air out of the bags before freezing, and don’t forget to label!

Keep in mind that not everything can be frozen. Avoid freezing mayonnaise; egg whites; meringues; custards; cream pie fillings; standalone dairy products like milk, sour cream, cottage cheese, and cream cheese (they can separate, curdle, and/or get watery when thawed); and raw fruits and veggies with high water contents (like lettuce, cucumbers, watermelon, and zucchini). ●

Kitchen Note: These fluffy pancakes freeze well due to the yogurt, which keeps them tender. To freeze: cool cooked pancakes completely. Place pancakes in a single layer on baking trays. Freeze for 2 hours. Transfer frozen pancakes to labeled freezer bags. Seal bags and freeze. To reheat: place frozen pancakes in a pan over medium heat until warmed through.

Per serving (2 pancakes; made with low-fat milk): 353 Calories, 18 g Protein, 72 mg Cholesterol, 46 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 1 g Fiber, 10 g Total fat (3 g sat), 546 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Folate, ★★ Vitamin B12, ★ Vitamin B3 (niacin), Iron

25 min

prep time makes about

10

SELECTED SOURCES Fast to the Table Freezer Cookbook by Becky Rosenthal ($27.95, The Countryman Press, 2016) • Fix Freeze Feast by Kati Neville and Lindsay Ahrens ($18.95, Storey, 2018)

MARCH 2024

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1/31/24 9:15 AM

[ weight & fitness ]

BY CAMERON HENDRIX

get a boost with

beets! beet juice may enhance athletic performance

Both competitive athletes looking for a boost and recreational exercisers hoping for similar gains sometimes turn to nutritional supplements. One very promising option is beet juice, which has been shown to enhance endurance, muscle strength, and other factors in many recent trials. Beets and beet products offer many benefits, including fiber and potassium, along with antioxidant, anti-inflammatory, and cardioprotective qualities.

Nitrates are also plentiful in this root vegetable.

Stomach acid converts the nitrates in beets into nitric oxide, which moves into the bloodstream and then to muscles. That appears to enhance stamina for athletic activities.

Emerging evidence

A 2023 study of soccer players determined that continued use of beet juice “may optimize physical performance.” The authors attributed that to improvements in rates of fatigue.

Noting that beet juice supplementation “is a sport supplement with a high level of evidence on the physical performance enhancement,” the authors of another recent study set out to determine how the supplement

might affect competitive swimmers. Thirteen nationallevel competitors ingested either 70 milliliters of a beet juice formula or a placebo three hours before a difficult workout.

While results were not conclusive, “there was a trend toward a better recovery between efforts and a better tolerance of fatigue” among the swimmers who received the beet juice.

Make the most of beets’ benefits

To get the best performance from this vegetable, the Australian Institute of Sport suggests consuming beets in the form of juice, powder, or food two to three hours before athletic training or competition. Other things to note: ✔ Be aware that beets will turn your urine red or pink and may cause stomach upset in some people—so try it out in advance of a competition. ✔ Daily beet juice ingestion for several days before a competition may increase the benefits. ✔ When choosing a beet powder or extract (as opposed to beet juice or whole beets), look for a product containing 350 to 600 milligrams (mg) of nitrate. ●

SELECTED SOURCES “5 health benefits of beets,” Cleveland Clinic, www.Health.ClevelandClinic.org, 8/9/22 • “Beetroot boosts sporting performance in athletes,” University of South Australia, www.unisa.edu.au, 6/8/22 • “Beetroot juice ingestion does not improve neuromuscular performance and match-play demands in elite female hockey players: A randomized, double-blind, placebo-controlled study” by A. López-Samanes et al., European Journal of Nutrition, 4/23 • “Chronic beetroot juice supplementation attenuates neuromuscular fatigue etiology during simulated soccer match play” by W. Daab et al., Applied Physiology, Nutrition, and Metabolism, 9/23 • “Does beetroot supplementation improve performance in combat sports athletes? A systematic review . . .” by S. Delleli et al., 1/12/23; “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: A systematic review” by R. Dominguez et al., 1/17, Nutrients • “Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance . . .” by N.M.A. d’Unienville et al., Journal of the International Society of Sports Nutrition, 12/29/21 • “Effects of beetroot juice intake on repeated performance of competitive swimmers” by B. Moreno et al., Frontiers in Physiology, 1/23 • “Evidence-based nutritional approaches to enhance exercise adaptations” by M.D. Roberts et al., Current Opinion in Clinical Nutrition and Metabolic Care, 11/23

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MARCH 2024

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1/31/24 9:16 AM

20 min

Detox Salad

serves 6

From Mildreds Vegetarian: Vegetable Focused, Delicious Food by Mildreds ($32.99, Hamlyn, 2023)

prep time

For the dressing ½- inch piece of fresh ginger root Juice of 2 large oranges 2½ fl. oz non-pasteurized apple juice 1½ fl. oz lime juice For the salad 6 carrots, peeled and grated 3

medium beetroots (beets), peeled and grated

1

small fennel bulb, very thinly sliced

2

oz mixed bean sprouts

3½ oz sultanas (golden raisins) 1

oz sunflower seeds, toasted

1

oz pumpkin seeds, toasted

2

fl. oz extra-virgin olive oil

Handful of cilantro leaves, to garnish

1. To make dressing, peel and finely

dice ginger. Using the flat side of a knife, press down on ginger pieces to release any excess juice.

(Alternatively, if you have a juicing machine, peel and juice ginger.) Put diced or juiced ginger into a small jar along with remainder of dressing ingredients, pop jar’s lid on, and shake well.

2. Assemble all salad ingredients in

a large mixing bowl. Toss together well. Drizzle over dressing and serve, garnished with cilantro leaves.

Kitchen Note: For those of you who own a mandoline, use it here to cut your fennel into perfect paper-thin slices. Just be careful of your fingers!

© JONATHAN GREGSON

Per serving: 274 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 24 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (2 g sat), 101 mg Sodium, ★★★★★ Vitamin A, ★★★★ Vitamin C, ★★★ Vitamin K, ★★ Vitamin B6, E, Folate, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium, Zinc

MARCH 2024

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1/31/24 9:49 AM

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8/1/22 9:54 AM

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1/31/24 9:24 AM