treats
inside
• Healthy hydration tips
• Benefits of vitamin C
• Salad for supper
coenzyme Q10
A substance found in nearly every cell, coenzyme Q10, or CoQ10, is a potent antioxidant needed for the proper functioning of many organs and for numerous chemical reactions in the body. CoQ10 is a member of the ubiquinone family of compounds, a name that refers to their ubiquitous presence, especially in the heart, kidneys, liver, and pancreas. Because it also plays a role in producing a molecule involved in energy transfer, researchers believe it may boost energy. Researchers think that CoQ10’s powerful antioxidant role may reduce some damage caused by aging as well as by illness. In clinical studies, patients with diseases such as congestive heart failure, high blood pressure, and gum disease have been found to have lower levels of CoQ10. In people with diabetes, CoQ10 may improve blood sugar control. CoQ10 levels appear to decline with age, and since reduced energy is common with aging, supplements may help.
Recommended daily doses of CoQ10 for adults range from 30–100 milligrams (mg) per day, though deficiencies are rare. Supplements, although generally safe, may reduce the anticoagulant activity of warfarin. ●
SELECTED SOURCES “Coenzyme Q10,” Linus Pauling Institute, http://lpi.oregonstate.edu • “Coenzyme Q10 in atherosclerosis” by M. Liao et al., European Journal of Pharmacology 5/3/24 • “Coenzyme Q10: A key antioxidant in the management of diabetesinduced cardiovascular complications . . .” by F. Samimi et al., International Journal of Endocrinology, 3/15/24 • “Could nutrient supplements provide additional glycemic control in diabetes management? A systematic review and meta-analysis of randomized controlled trials . . .” by Y. Kim et al., Archives of Pharmacological Research, 3/22
FOOD
SOURCES of CoQ10
Midsummer pleasures
Nothing says July better than swimming and outdoor playtime, except maybe a family party on the patio. With everyone gathering around the grill, the cook gets a bonus—the day off from cooking in a hot kitchen!
While you’re enjoying outdoor activities, don’t forget hydration. It’s important to drink enough to keep thirst at bay while replenishing electrolytes. Mineral imbalances can be the unhappy result of too much sweating and not enough fluid intake. See our feature on page 16 for tips on what to drink to steer clear of dehydration.
Two nutrients that are important all year long are CoQ10 (page 2) and vitamin C (page 25), both of which offer support for the cardiovascular system and other health benefits. Vitamin C is important for immunity, respiratory health, and even for support when dealing with stress.
More stress relief can be found in foods. See our Quick Tips department on page 18 to learn about dietary antidotes to stress, including foods that support the adrenal glands.
If you’ve been thinking about eating less meat without cutting it out altogether, check out the flexitarian diet (page 20). It emphasizes plantbased foods with moderate amounts of meat, seafood, dairy foods, and eggs.
Summer is a good time to think about food safety, and our Healthy Family department is full of tips to help you keep your meals safe (page 28).
Start off your July feast with our veggie-full grill recipes beginning on page 12. We have everything you need, from vegetable skewers to a grilled-chicken salad and tasty polenta triangles.
Super summer salads are also on the menu this month (page 26); the test kitchen has been busy coming up with frozen treats perfect for summertime enjoyment (page 22); and our Market Gourmet department features a spectacular blueberry pie (page 5).
Enjoy a happy, healthy month!
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
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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:
Mary Ann O’Dell, MS, RDN
Blueberry Pie
From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)
1 recipe Foolproof All-Butter Double-Crust Pie Dough (recipe follows)
30 oz (6 c) blueberries, divided
1 Granny Smith apple, peeled and shredded ¾ c (5¼ oz) sugar
2 Tbsp instant tapioca, ground
2 tsp grated lemon zest plus 2 tsp juice Pinch table salt
2 Tbsp unsalted butter, cut into ¼-inch pieces
1 large egg, lightly beaten with 1 Tbsp water
1. Roll 1 disk of the dough into a 12-inch circle on a floured counter. Loosely roll dough around rolling pin and gently unroll it onto a 9-inch pie plate, letting excess dough hang over edge. Ease dough into plate by gently lifting edge of dough with your hand while pressing into plate bottom with your other hand. Leave any dough that overhangs plate in place. Wrap dough-lined plate loosely in plastic wrap and refrigerate until firm, about 30 minutes. Roll other disk of dough into a 12-inch circle on floured counter. Using a 1¼-inch round biscuit cutter, cut a round from center of dough. Cut 6 more rounds from dough, 1½ inches from edge of center hole and equally spaced around center hole. Transfer dough to a parchment paper–lined baking sheet; cover with plastic and refrigerate for 30 minutes.
Scan for more Summer Pie recipes.
Foolproof All-Butter Double-Crust Pie Dough
8 30 min prep time + 2 hrs chill time makes 1 9-inch double crust
2. Place 3 cups of the blueberries in a medium saucepan and set over medium heat. Using a potato masher, mash blueberries several times to release juices. Continue to cook, stirring often and mashing occasionally, until about half of blueberries have broken down and mixture is thickened and reduced to 1½ cups, about 8 minutes; let cool slightly.
3. Adjust oven rack to lowest position and heat oven to 400˚. Place shredded apple in a clean dish towel and wring dry. Transfer apple to a large bowl and stir in sugar, tapioca, lemon zest and juice, salt, cooked blueberries, and remaining 3 cups of uncooked blueberries until combined.
4. Spread mixture into dough-lined plate and scatter butter over top. Loosely roll remaining dough round around rolling pin and gently unroll it onto filling. Trim overhang to ½ inch beyond lip of plate. Pinch edges of top and bottom dough firmly together. Tuck overhang under itself; folded edge should be flush with edge of plate.
5. Crimp dough evenly around edge of plate. Brush surface with egg wash. Place pie on an aluminum foil–lined rimmed baking sheet and bake until crust is light golden brown, about 25 minutes. Reduce oven temperature to 375˚, rotate sheet, and continue to bake until juices are bubbling and crust is deep golden brown, 35 to 50 minutes. Let pie cool on a wire rack until filling has set, about 4 hours. Serve.
Kitchen Note: This recipe was developed using fresh blueberries, but unthawed frozen blueberries will work. In step 2, cook half the frozen berries over medium-high heat, without mashing, until reduced to 1¼ cups, 12 to 15 minutes.
Per serving: 599 Calories, 6 g Protein, 104 mg Cholesterol, 73 g Carbohydrates, 35 g Total sugars (22 g Added sugars), 4 g Fiber, 33 g Total fat (20 g sat), 378 mg Sodium, ★★★ Vitamin A, B1 (thiamine), Folate, ★★ Vitamin B2 (riboflavin), K, ★ Vitamin B3 (niacin), C, E, Iron, Phosphorus
From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)
20 Tbsp (2½ sticks) unsalted butter, chilled, divided
2½ c (12½ oz) all-purpose flour, divided
2 Tbsp sugar
1 tsp table salt
½ c (4 oz) ice water, divided
1. Grate 4 tablespoons of the butter on the large holes of a box grater and place in the freezer. Cut remaining 16 tablespoons of butter into ½-inch cubes.
2. Pulse 1½ cups of the flour, the sugar, and salt in a food processor until combined, 2 pulses. Add cubed butter and process until a homogeneous paste forms, 40 to 50 seconds. Using your hands, carefully break paste into 2-inch chunks and redistribute evenly around processor blade (when it’s not running). Add remaining 1 cup of flour and pulse until mixture is broken into pieces no larger than 1 inch (most pieces will be much smaller), 4 to 5 pulses. Transfer mixture to a bowl. Add grated butter and toss until butter pieces are separated and coated with flour.
3. Sprinkle ¼ cup of the ice water over mixture. Toss with a rubber spatula until mixture is evenly moistened. Sprinkle remaining ¼ cup of ice water over mixture and toss to combine. Press dough with spatula until dough sticks together. Using spatula, divide dough into 2 equal portions. Transfer each portion to a sheet of plastic wrap. Working with 1 portion at a time, draw edges of plastic over dough and press firmly on sides and top to form a compact, fissure-free mass. Wrap in plastic and form into a 5-inch disk. Refrigerate dough for at least 2 hours or up to 2 days. Let chilled dough sit on the 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 the counter before rolling.)
Kitchen Note: Be sure to weigh the flour. This dough will be moister than most pie doughs, but it will absorb a lot of excess moisture as it chills. Roll out the dough on a wellfloured counter.
exercise lifts the mood
Physical exercise has a strong beneficial impact on anxiety and depression, according to a review of numerous studies. The researchers found a “particularly strong association” between lowand moderate-intensity exercise and the reduced risk of depression. Gardening, golf, and walking scored high. Results were similar in men and women and across different age groups.
“These findings underscore the physical activity’s potential as a preventative measure against mental health complications,” wrote the study authors.
SELECTED SOURCES “Low intensity exercise linked to reduced depression,” Anglia Ruskin University, 4/24/24 • “Physical activity and prevention of mental health complications: An umbrella review” by M. Rahmati et al., Neuroscience & Biobehavioral Reviews, 5/24
Did You Know?
Taking a walk in a park or simply looking out a window at greenery may lead a person to make healthier food choices. The more vivid the greenery, the better, according to new research.
SOURCE “Nature’s nudge: Study shows green views lead to healthier food choices,” INSEAD Asia Campus, 4/29/24
Michael’s Health Arginine Citrulline Powder
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Pure Power Energy Boost Ginseng + B12
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HealthyCell Vibrant Hair, Skin & Nails
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Brixy Shampoo Bar Coconut Vanilla
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Nature’s Answer PerioBrite Coconut Pulling Oil
Target germs, fight bad breath, whiten teeth, and promote overall tooth and gum wellness with this coconut pulling oil. The tradition of pulling oil comes from Ayurveda, and in this blend, it utilizes fractionated coconut oil, plus wildcrafted herbs and a blend of essential oils. Includes a toothbrush and tongue scraper for full oral health.
Terry Naturally Complete Testosterone Support
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Birdie & Louie Tuna Tuesday Cat Food
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Vital Planet Intense Care Probiotic+ Gas + Bloating
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keep an eye on your vision nutrients that protect against cataracts
Cataracts lead to a clouding of the lens of the eye, making them the leading cause of correctable reduced vision. It’s not uncommon for cataracts to slowly develop over time as part of the normal aging process. The exact cause of cataract development remains elusive, although free radicals are a strong suspect. Whenever free radicals cause trouble, it makes sense to look to antioxidants for protection. Vitamins C and E serve as major antioxidants in the eye, so supplementing may help reduce the risk of developing cataracts.
Nutritional support for eye health
Vitamin deficiencies may raise your chances of developing eye conditions including cataracts. Be sure to get these vitamins in your diet, or consider a supplement: Vitamin A: Critical to good vision, vitamin A protects against night blindness and dry eyes and supports the cornea. Dietary sources of vitamin A come in two main forms: preformed vitamin A (found in animal products, like milk and eggs, and fortified foods), and carotenoids (found in plant foods like cantaloupes, carrots, leafy greens, mangos, pumpkins, red bell peppers, and sweet potatoes).
Vitamins C and E: Due to their antioxidant properties, vitamins C and E can help protect against age-related cataracts. Vitamin C is found in bell peppers, citrus
fruit, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), strawberries, tomatoes, and white potatoes. Food sources of vitamin E include almonds, asparagus, avocados, mangos, peanuts, red bell peppers, sunflower seeds, and sunflower, safflower, and soybean oil.
The Bs: Some research on people over age 49 shows a link between higher intakes of the B vitamins, along with protein and vitamin A, and a lower incidence of cataracts. Foods rich in B vitamins include avocados, citrus fruit, eggs, fortified cereals, legumes, whole grains, and meat, poultry, and fish.
Other supplements that have been linked to eye health include omega-3 fatty acids, selenium, lutein, and zeaxanthin. Be sure to check with your healthcare practitioner before adding any new supplements to your regimen. ●
SELECTED SOURCES “Can supplements improve eye health and vision?” by H. Korneffel, University of Michigan Health Blog, 8/15/19 • “An eye on nutrition: The role of vitamins, essential fatty acids, and antioxidants in age-related macular degeneration, dry eye syndrome, and cataract” by M.M. McCusker et al., Clinics in Dermatology, 3–4/16 • “Foods high in B vitamins,” www.WebMD.com, 12/2/22 • “Nutrients for prevention of macular degeneration and eye-related diseases” by H.E. Khoo et al., Antioxidants (Basel), 4/19 • “Vitamin A,” 3/23; “Vitamin C,” 3/23; “Vitamin E,” 3/23; The Nutrition Source, Harvard T.H. Chan School of Public Health, https:// nutritionsource.hsph.harvard.edu • “Vitamin C and the lens: New insights into delaying the onset of cataract” by J.C. Lim et al., Nutrients, 10/14/20
Roasted Vegetables
with Balsamic Vinegar and Basil
From the Taste for Life test kitchen
4 small zucchini
3 bell peppers
1 large red onion
1 fennel bulb
3 Tbsp olive oil Salt and freshly ground black pepper
3 Tbsp good-quality balsamic vinegar
½ c chopped fresh basil
1. Preheat oven to 425˚
2. Slice zucchini into ⅛-inch thick slices. Slice bell peppers into ¾-inch dice. Slice onion and fennel into strips.
3. Toss vegetables with oil, and salt and pepper to taste. Divide vegetables between two baking sheets. Roast until veggies are tender and golden, about 20 minutes, stirring halfway through roasting time.
4. Transfer roasted vegetables to a large bowl. Toss with vinegar and basil. Serve.
Kitchen Note: This recipe features a generous helping of bell peppers, a plant food rich in many nutrients (like vitamins A, C, and E) that have been shown to support eye health and lower cataract risk.
Per serving: 189 Calories, 4 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 6 g Fiber, 11 g Total fat (2 g sat), 345 mg Sodium, ★★★★★ Vitamin B6, C, K, ★★★ Vitamin A, ★★ Vitamin B2 (riboflavin), E, Folate, Phosphorus, Potassium, ★ Vitamin B1 (thiamine), B3 (niacin), Iron, Magnesium, Zinc 35 min prep time serves 4
BY LISA FABIAN
Scan for Summer Grilling & Chilling recipes.
cook with fire
Get ready to heat up the grill! The following flavorful and fun recipes are perfect for a warm summer evening.
30 min prep time serves 4 as a side
© JOHN HAFNER
Vegetable Skewers
From The Meateater Outdoor Cookbook by Steven Rinella and Krista Ruane ($38, Random House, 2024)
1 pint cherry tomatoes
10 oz medium mushrooms, cleaned and trimmed
2 small onions, peeled and cut lengthwise into 6 wedges each 2 zucchini, cut in half lengthwise, then cut into ½-inch half moons
Extra-virgin olive oil, for drizzling Kosher salt and freshly ground black pepper
Garlic-Chipotle Faux Aioli (recipe follows)
Special Equipment
10 (8- to 12-inch) metal skewers
1. Skewer vegetables, using 4 skewers for the tomatoes and 2 each for the mushrooms, onion wedges, and zucchini. Dress with a drizzle of oil and season with salt and pepper.
2. Prepare a grill for direct heat. When hot, lay down skewers with space in between them. Cook each to your desired doneness. Char and caramelization add flavor; it should take 3 to 5 minutes per side for tomatoes and zucchini, and 6 to 8 minutes per side for onions to get some color and cook through. Rotate mushrooms as they cook. They will steam a little and then begin to crisp in parts after 10 to 12 minutes.
3. Remove skewers to a plate and serve warm or at room temperature, with or without Garlic-Chipotle Faux Aioli.
Per serving (with Garlic-Chipotle Faux Aioli): 285 Calories, 5 g Protein, 0 mg Cholesterol, 16 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (3 g sat), 817 mg Sodium, ★★★ Vitamin B2 (riboflavin), C, E, ★★ Vitamin B3 (niacin), B6, K, ★ Vitamin B1 (thiamine), Folate, Phosphorus, Potassium
Kitchen Note: You’ll get the best results if you don’t mix different types of vegetables on the same skewer. Go ahead and mix aromatics for flavor if you want to combine a vegetable with citrus slices or a hearty flavor enhancer (such as sage, thyme, rosemary, or even scallions) that can stand up to the heat of the grill. But keep your veggies homogenous. You can make simple vegetable skewers by brushing them with a touch of olive oil and then sprinkling them with a bit of salt and pepper. For a little variety, try hitting them with a seasoned mushroom or garlic salt. Serve these skewers with the Garlic-Chipotle Faux Aioli.
Garlic-Chipotle Faux Aioli
From The Meateater Outdoor Cookbook by Steven Rinella and Krista Ruane ($38, Random House, 2024)
1 garlic clove, plus more to taste
1 c light mayonnaise
1 chipotle chile in adobo sauce, chopped
1 tsp adobo sauce
½ tsp orange zest
Pinch of kosher salt
1. Finely mince garlic in the bowl of a mini processor. Add remaining ingredients and process until smooth. (Alternatively, you can finely chop garlic and chipotle and stir everything together.)
2. Cover and store in the refrigerator for up to 1 week.
Kitchen Note: This is a “cheater” chipotle aioli and is great to make at the last minute. If you don’t have chipotle, substitute hot sauce to keep it spicy.
Grilled Blackened Chicken Caesar Cobb Salad
From Macros Made Easy by Danielle Lima ($22.99, Page Street Publishing Co., 2024)
Caesar Dressing
1 clove garlic, minced
¼ c fresh lemon juice from 1 large lemon
2 anchovy fillets, minced
1 tsp Dijon mustard
½ c nonfat (0%) plain Greek yogurt
1 Tbsp light mayonnaise
¼ c shredded Parmesan cheese
1 egg yolk (optional)
1 Tbsp water
Salt and black pepper, to taste
Assembly
1 lb Blackened Chicken Breast (recipe follows)
2 heads romaine lettuce, chopped
1 c cherry tomatoes, halved
¼ small red onion, finely sliced
2 hard-boiled eggs, sliced
¼ c shaved Parmesan cheese
5 slices turkey bacon, cooked and chopped
1. To make dressing, in a small bowl whisk together garlic, lemon juice, anchovy fillets, Dijon, yogurt, mayonnaise, Parmesan, egg yolk (if using), water, salt, and pepper until well combined. Set aside.
2. Cook blackened chicken according to following recipe. Slice chicken.
3. To assemble salad, add romaine, tomatoes, onion, hard-boiled eggs, Parmesan, and bacon to a large mixing bowl. Mix together to combine. Split into four equal salads. Top each salad with sliced chicken and dressing.
Kitchen Note: Perfect for meal prepping and customizable to your liking, this salad is sure to have you coming back for seconds. Use the Caesar dressing immediately, or store it in an airtight container in the refrigerator for up to 1 week.
Per serving: 386 Calories, 46 g Protein, 226 mg Cholesterol, 17 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (5 g sat), 1,316 mg Sodium, ★★★★★ Vitamin A, B2 (riboflavin), B3 (niacin), B6, K, Phosphorus, ★★★★ Calcium, Folate, ★★★ Vitamin B1 (thiamine), Potassium, ★★ Vitamin C, Iron, Magnesium, Zinc, ★ Vitamin E
Blackened Chicken Breast
From Macros Made Easy by Danielle Lima ($22.99, Page Street Publishing Co., 2024)
1 lb boneless, skinless chicken breast
Blackening Seasoning
1 Tbsp smoked paprika
1 Tbsp garlic powder
1 tsp salt
½ tsp black pepper or fresh cracked black pepper, to taste
⅛-½ tsp cayenne pepper*
1. Heat a grill, an indoor grill, or a grill pan to high heat. While grill heats, trim chicken breast, removing any fat.
2. Make blackening seasoning by mixing smoked paprika, garlic powder, salt, pepper, and cayenne in a small bowl. Add it to raw chicken. Be sure to cover all sides as well as you can with seasoning. Spray one side of chicken with cooking spray to prevent it from sticking to grill.
3. Lower grill to medium-high. Place chicken on grill with nonstick coating side of chicken down. Close lid and grill for 5 minutes. Flip chicken and grill for another 5 minutes until cooked through or internal temperature is 165˚ . Time will vary depending on thickness of chicken breast. Once done, remove chicken from grill.
*Use ⅛ teaspoon of cayenne for mild heat; ¼ teaspoon for medium heat; and ½ teaspoon for spicy.
Grilled Blackened Chicken
Caesar Cobb Salad
Recipe on page 13
25 min prep time + grill time for chicken serves 4
Scan for Summer Grilling & Chilling recipes.
© DANIELLE LIMA
1½ hrs prep time + 2 hrs chill time makes 16 polenta triangles
Grilled Polenta with Charred Scallion and Gorgonzola Topping
From The Complete Small Plates Cookbook by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2023)
2 c water
1 Tbsp chopped fresh rosemary
½ tsp table salt
1 c instant polenta
3 Tbsp plus 1 tsp extra-virgin olive oil, divided
4 scallions, trimmed
4 oz gorgonzola cheese, softened
1 Tbsp heavy cream
1 Tbsp honey
1. Grease an 8x8-inch square baking pan, line with parchment paper, and grease parchment. Bring water to a boil in a medium saucepan over medium-high heat. Stir in rosemary and salt. Slowly pour polenta into water in a steady stream while whisking constantly and return to a boil. Reduce heat to medium-low and continue cooking until grains of cornmeal are tender, about 30 minutes, stirring every few minutes. (Polenta should be very thick.) Off heat, stir in the 3 tablespoons of oil. Transfer polenta into prepared pan, smooth top using a rubber spatula, and let cool completely, about 30 minutes. Wrap tightly in plastic wrap and refrigerate until polenta is very firm, 2 hours.
2. Remove polenta from baking pan and flip onto a cutting board; discard parchment. Slice into 4 equal squares and then cut each square into 4 triangles; refrigerate until ready to grill. Toss scallions with remaining teaspoon of oil.
3. For a charcoal grill: open bottom vent completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour evenly over half of grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes. For a gas grill: turn all burners to high, cover, and heat grill until hot, about 15 minutes.
4. Clean and oil cooking grate, and then repeatedly wipe grate with well-oiled paper towels until grate is black and glossy, 5 to 10 times. Grill polenta triangles and scallions (covered if using gas) until polenta and scallions are lightly charred on both sides, 5 to 7 minutes, turning as needed. As polenta and scallions finish cooking, transfer polenta to a serving platter and scallions to cutting board. Chop scallions and combine with gorgonzola and cream in a small bowl.
5. Top each polenta wedge with a heaping teaspoon of gorgonzola mixture. Drizzle with honey and serve.
Kitchen Note: When you’re grilling meat and a vegetable, it’s nice to add a side too. For this great alternative to crostini, the polenta is made ahead of time and cut into triangles. It’s grilled with scallions, building smokiness in both base and topping. Gorgonzola adds welcome funkiness. Using a low liquid-to-cornmeal ratio when simmering the polenta ensures the wedges will be sturdy enough to hold together during grilling. Extra-virgin olive oil contributes richness and keeps the polenta from being sticky. After chilling in a baking pan, the cooked polenta is firm enough to slice; 5 minutes over a hot fire crisps the outside while the insides stay soft. Be sure that the Gorgonzola is at room temperature, so that it blends smoothly. Cooked polenta can be refrigerated, wrapped, for up to 3 days.
Per serving (serves 8; 2 polenta triangles each): 188 Calories, 5 g Protein, 13 mg Cholesterol, 19 g Carbohydrates, 3 g Total sugars (2 g Added sugars), 1 g Fiber, 11 g Total fat (4 g sat), 166 mg Sodium, ★ Vitamin K, Phosphorus
stay hydrated in summer heat
As the summer sun and the temperature heat up, staying hydrated is super important.
People spend more time outside in the hot sun doing a variety of activities. A lot of people like to hang out at the pool, the lake, or the beach, around water, but they often don’t remember they still need to drink water to avoid dehydration. Sports practices begin in summer and sweating a lot can contribute to dehydration . . . and dehydration has a negative effect on sports performance.
What is Dehydration?
Dehydration is using or losing more fluid than is taken
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in, so the body doesn’t have enough water and fluids to function normally. This can result in electrolyte imbalance. Even mild dehydration can drain a person’s energy, make them weak, and cause inability to think clearly. Severe dehydration can lead to dizziness, nausea, vomiting and serious illness like heat stroke.
Electrolytes are minerals, like sodium, calcium, magnesium ,and potassium, that help balance the amount of water in the body and help maintain appropriate pH levels. Imbalances in electrolytes, caused by dehydration and sweating, can result in muscle twitching or fatigue. Just as an example, a
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muscle needs calcium, sodium, and potassium to contract. If any of these minerals become imbalanced, it can lead to either muscle weakness or excessive contraction (twitching).
So drink up and stay hydrated and balanced. Sounds simple enough, right?
What should you drink?
There are several options that can help maintain hydration. Here are some top picks.
q Water The very best option to stay hydrated is water. Many people don’t think of it as a nutrient, but water IS an essential nutrient for your body. Alkaline, or high pH, water can be even better for hydration since it usually has electrolytes added. If you don’t like to drink plain water, drink essenced water or flavored sparkling water. Be sure to check the label and avoid sugar, artificial sweeteners, and artificial flavors. The other option is to make your own infused water with fruits and herbs. This is a way to make water more interesting and fun, and the options are endless! You can also boost your water with essential electrolytes, collagen, superfruit juice, chlorophyll, or other superfood mix-ins.
Saint James Pineapple & Mango Green Tea
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r Coconut Water. Also called coconut juice, this natural isotonic beverage is high in potassium and other electrolytes, making it a great fluid replacement beverage for exercise and sports events. And it has no added sugar or sweeteners, making it an even better choice than other common sports beverages. Coconut water is also available combined with pure fruit juice.
s Tea. Tea can be a good option if you choose right. Choose from black, green, white, or rooibos (red) teas, or a variety of herbal teas. Brew tea with hot water, then pour over ice for a refreshing iced tea to cool you off on a hot day. Or try one of the many ready to drink bottled teas available. Remember that black and green tea contain caffeine, a diuretic that draws water out of the body, so be sure you still supplement your tea drinking with water. And watch the sugar content of bottled teas as they can be high! For this to be a good option to fight dehydration, you want to go with unsweetened or just lightly sweetened tea.
t Sports Drinks. Sports Drinks were designed for one thing . . . to be used during sports practices and competitions. They are very good for these times only. Outside of sports, they are not a good beverage option because they can be very high in sugar, full of artificial colors and flavors, and even somewhat high in sodium. Another, and maybe better, option is to make your own sports drink with water and an electrolyte mix specifically designed for hydration. This will help keep sugar in check.
u Fruits & Veggies. If you needed another reason to eat those fresh fruits and veggies, here it is! Certain fruits and vegetables have high water content. Just think of the produce most common in summer . . . watermelon, tomatoes, lettuce, cucumbers . . . for high water fruits and veggies. ●
eat to beat stress
nutritional strategies to support mental health
Learning how to manage stress and stressful situations is one of the most important tasks on our journey to a happier life. Stress is caused by anything that disturbs our serenity and makes us feel unsafe. From the economy, technology, politics, and the state of the world to relationships, childcare, money, living situations, or illness, large and small changes alike (even positive ones) cause stress. Most of us think of stress as a necessary nuisance, but we rarely examine the cost it has on our lives, our health, and the way it causes “disease” in the body.
It’s easy when we’re stressed to stop doing good things for ourselves. Instead, think of it as an opportunity to take better care of yourself and focus on self-care. Though stress may be unavoidable, we can come through most ordeals if they are balanced by good nutrition, exercise, useful natural remedies and therapies, rest, and spiritual or mindfulness practice. And consider taking a break from the news and social media for a while!
Nutritional Therapy
You are what you eat, especially when it comes to handling stress. Eating a naturally colorful whole-food diet that includes organic vegetables, fruits, legumes,
Brigitte Mars, AHG, an herbalist and nutritional expert for more than fifty years, is a founding member of the American Herbalists Guild, and teaches herbal medicine at Naropa University. She is the author of several books, including Addiction-Free Naturally, and is the creator of the iPlant app. She lives in Boulder, Colorado. www.BrigitteMars.com
Excerpted with permission from Natural Remedies for Mental and Emotional Health by Brigitte Mars, AHG, and Chrystle Fiedler © 2024 Healing Arts Press, an imprint of Inner Traditions International, www.InnerTraditions.com.
nuts, seeds, and oils provides the nutrients, fiber, and phytochemicals you need to improve your defenses against stress. Choosing organic helps you avoid toxic chemicals that may be harmful to mental and emotional health issues as well as the health of our planet.
Eat small, frequent meals, and choose warm, nourishing foods that are high in protein and complex carbohydrates, which help keep blood sugar on an even keel as well as providing important B vitamins. Oatmeal and yogurt are good choices; they are easy to digest and rich in calming calcium. Other good stress-soothing foods include almonds, raisins, and sunflower seeds. Onions contain tension-relieving prostaglandins. Hemp seed and chia seeds provide brain-nourishing omega-3 fatty acids.
Nourishing the Adrenals
The adrenal glands (as well as the kidneys) benefit from mineral-rich black foods such as black sesame seeds, black rice, black quinoa, seaweeds, and chia and sunflower seeds. Avocados, bananas, cantaloupe, peaches, potatoes, chicken, salmon, and tuna are also good tonic food for the adrenals and kidneys. Be sure to get enough protein. ●
Chrystle Fiedler is a freelance journalist and author of The Complete Idiot’s Guide to Natural Remedies and the Natural Remedies Mystery series. She has contributed to dozens of publications and has called Boston, New York City, and Los Angeles home. www.ChrystleFiedlerbooks.com
the flexitarian diet
healthy eating made easy
We’re often told in life to be more flexible. The same advice can be said for the eating plan known as the flexitarian diet. With an emphasis on plant-based foods, along with a moderate consumption of meat, seafood, dairy, and eggs, the flexitarian diet combines flexible eating and mostly vegetarian meals.
Health benefits of a flexitarian diet
The flexitarian diet is recommended for lowering the risk of heart disease and cancer, particularly colorectal cancer. Emerging research also suggests a flexitarian diet may improve body weight, blood pressure, and markers of metabolic health, and reduce Type 2 diabetes risk.
One recent study comparing flexitarians, vegans, and omnivores found that those following a flexitarian or vegan diet had more beneficial cholesterol levels (including triglycerides and LDL) and better insulin levels, as compared to omnivores. Flexitarians and vegans also had higher intakes of healthy foods including vegetables, fruit, nuts, and seeds.
Some people who follow a flexitarian diet may develop nutrient deficiencies (including vitamin B12, vitamin D, and/or iron), so it’s important to be mindful of nutrient intake and consider dietary supplements, as needed. Always consult a healthcare practitioner before adding any new supplements to your regimen.
Flexitarian diet checklist
To get started, focus on adding more of the following to your diet:
✔ Plant-based protein (beans, legumes, tempeh, tofu)
✔ Fruits and vegetables
✔ Whole grains (oats, barley, quinoa, brown rice)
✔ Dairy (animal and plant-based options)
✔ Healthier sweeteners
✔ Herbs and spices
✔ Healthy fats (avocados, nuts, and seeds) ●
SELECTED SOURCES “The Flexitarian diet,” www.WebMD.com, 3/23/23 • “Flexitarian diet: Flexible approach to focusing on plant foods,” American Institute for Cancer Research, www.aicr.org, 4/13/21
• “Nutritional status of flexitarians compared to vegans and omnivores—a cross-sectional pilot study” by A. Bruns et al., 11/28/23; “Plant-based diets and cardiovascular risk factors: A comparison of flexitarians, vegans, and omnivores in a cross-sectional study” by A. Bruns et al., 2/12/24, BMC Nutrition
fresh & frozen
cool treats for fun in the sun!
Nothing cools down a hot day faster than an iced treat. These frozen concoctions are full of goodfor-you ingredients like fresh fruit. Plus, these recipes are dairy free and free of refined sugar—could it be that summer has just gotten a little bit sweeter?
Raspberry Granita
From the Taste for Life test kitchen
4 c fresh raspberries
¹⁄³ c honey
Zest of 1 organic lemon
1 Tbsp lemon juice
Mint and fresh raspberries for garnish (optional)
30 min prep time + 3 hrs freeze time serves 6
1. Toss raspberries with honey, lemon zest, and lemon juice in a bowl. Let sit for 20 minutes.
2. Mash mixture with back of a large spoon or potato masher until mixture is well blended. Don’t mash so much that mixture becomes a purée.
3. Transfer mixture to a 9-inch square metal pan. Place pan in freezer, covered, for 1 hour.
4. Remove pan from freezer and stir mixture with a fork, breaking up frozen sections. Return pan to freezer and freeze until firm, about 2 more hours.
5. Remove pan from freezer and, with a fork, use a chopping motion to break granita up into flakes. Garnish with mint leaves and fresh raspberries, if using. Serve.
Per serving: 103 Calories, 1 g Protein, 26 g Carbohydrates, 6 g Fiber, 1 g Total fat (0 g sat), 2 mg Sodium, ★★★ Vitamin C
Frozen Strawberry Limeade
From the Taste for Life test kitchen
1½ c sliced and hulled fresh strawberries
¼ c freshly squeezed lime juice
1 Tbsp honey
1 c chilled coconut water
1 c crushed ice
10 min prep time serves 2
Mint, lime slices, and fresh strawberries for garnish (optional)
1. In a high-speed blender, combine strawberries, lime juice, honey, coconut water, and ice.
2. Blend until combined. Garnish with mint leaves, lime slices, and strawberries, if desired. Serve immediately.
Kitchen Note: This paleo drink is reminiscent of frozen lemonade, but with the refreshing twist of tart lime juice and sweet strawberries.
Per serving: 98 Calories, 2 g Protein, 0 mg Choelsterol, 24 g Carbohydrates, 18 g Total sugars (9 g Added sugars), 4 g Fiber, 1 g Total fat (0 g sat), 128 mg Sodium, ★★★★★ Vitamin C, ★ Magnesium, Potassium
Watermelon Granita
From the Taste for Life test kitchen
4 c seedless watermelon chunks ¼ c pomegranate juice
Mint and watermelon wedges for garnish (optional)
1. Purée watermelon and pomegranate juice in a blender until smooth.
2. Pour mixture into an 8x8-inch glass baking dish.
3. Place dish in freezer, uncovered. Approximately every 30 minutes, rake mixture with a fork.
4. After about 3 to 4 hours, when granita is frozen but still grainy, it’s done. Serve immediately in small dessert bowls. Garnish with mint and watermelon slices, if desired.
Per serving: 54 Calories, 1 g Protein, 0 mg Cholesterol, 14 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 3 mg Sodium, ★ Vitamin C
10 min prep time + freeze time serves 4
BY MARY ANN O’DELL, MS, RDN
C’s the day: benefits of vitamin C
It’s a nutrient most people are familiar with, touted to get rid of colds and boost collagen. So, what has research on vitamin C found? Here is a brief summary: Stress Support. Research suggests vitamin C may be a useful part of a stress reduction program. One study found that people with higher levels of vitamin C did not show mental and physical signs of stress, and they recovered from stressful situations faster than people with low levels of vitamin C in their blood. If fear of public speaking is something you experience, consider vitamin C! A study looking at vitamin C’s effect on public speaking stress found that the group taking 500 milligrams (mg) of vitamin C for one week prior to speaking experienced less presentation stress than those who didn’t take the supplement.
Cold Symptoms. In an analysis of 10 studies looking at the effect of vitamin C supplementation on the severity of a cold, the results of the study led the
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authors to estimate a 15–26 percent decrease in severe symptoms caused by the common cold, which could be attributed to vitamin C supplementation.
Cardiovascular Health. People with high blood pressure (hypertension) who took vitamin C supplements lowered their blood pressure, according to a research analysis. Research has also found that a daily dose of vitamin C boosted the health of the endothelium—the thin layer of cells lining blood vessels—which may boost overall heart health.
Collagen Formation. Collagen is the most abundant protein in the body, giving strength and resilience to connective tissue in blood vessels, bones, cartilage, and skin. Collagen gives skin its youthful suppleness and tautness. Vitamin C is necessary for collagen production, and tissue growth and repair. Vitamin C’s benefits for skin can be acquired both topically and internally.
Respiratory Health. Researchers in London found that patients with asthma or chronic obstructive pulmonary disease (COPD) who had low levels of vitamin C had an increased risk of breathing problems on days when outdoor air pollution levels were high. The researchers noted that this study added evidence that the negative effects of air pollution may be modulated by antioxidants.
So, how do you get vitamin C? Eat more fruits and veggies, and you will get vitamin C. It’s found in citrus fruits, berries, kiwi, bell peppers, kale, broccoli, and more. For a more concentrated dose, such as the therapeutic doses used in many of these studies, consider a good vitamin C supplement. ●
s upersupper salads
Salad of Arugula, Raspberry, Avocado, and Feta with Mixed Seeds
From the Taste for Life test kitchen
Dressing
3 Tbsp raspberry or white wine vinegar
3 Tbsp extra-virgin olive oil
1½ tsp Dijon mustard
Salt and freshly ground black pepper
Salad
4 c arugula
1 c raspberries
1 avocado, sliced
½ c crumbled feta cheese
2 Tbsp mixed seeds (sesame, flax, and/or sunflower)
15 min prep time serves 4
1. Make dressing: whisk vinegar, oil, and mustard together in a small bowl until well combined. Add salt and pepper to taste. Set aside.
2. Add arugula, raspberries, avocado, feta, and mixed seeds together in a large bowl. Pour over dressing. Gently toss salad ingredients and dressing together until well combined.
3. Transfer to individual plates and serve.
Kitchen Note: Feel free to add your favorite protein to this refreshing salad.
Per serving (made with 1 tablespoon each sesame seeds and sunflower seeds): 261 Calories, 5 g Protein, 17 mg Cholesterol, 10 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 6 g Fiber, 23 g Total fat (5 g sat), 340 mg Sodium, ★★★ Vitamin K, ★★ Vitamin B2 (riboflavin), B6, B12, C, E, Calcium, Folate, Magnesium, Phosphorus, Zinc
Who wants to turn on the stove when it’s hot out? Instead, transform side salads into complete and satisfying meals.
Salads can be incredibly versatile. They offer a multitude of textures, colors, and flavors. They’re also a unique way to enjoy an abundance of healthy foods. With additions like fresh and dried fruits; nuts and seeds; meat; seafood; grains; beans; lentils; cheese; herbs; and veggies (pickled, roasted, and raw), you have a super supper salad!
Here are some interesting ways to get in your greens for a refreshing summer meal.
■ Purchase in-season produce. Not only will it be fresher, but it’s also likely to be more affordable.
■ Iceberg lettuce was a common salad favorite for years. Why not try romaine, chicory, endive, watercress, baby spinach, arugula, or radicchio instead?
■ Add thinly sliced raw Brussels sprouts for crunch and color.
■ For seafood salads, add chunks or slices of avocado for a rich and buttery flavor.
■ To boost the protein content in salads, add roasted chicken or turkey or seafood (salmon, shrimp, scallops). Beans, legumes, smoked tofu, and tempeh are good picks for vegan protein sources.
■ Instead of croutons, add crunch with kale chips, tortilla chips, asparagus, corn, bell peppers, red onion, sliced radishes, shredded carrots or cabbage, sliced jicama, nuts, or seeds.
■ Grains are a healthy salad add-in. Try quinoa, barley, or wild rice.
■ Swap raw vegetables for cooked varieties. Blanch asparagus, snow peas, sugar snap peas, or broccolini. Consider roasted sweet potatoes, butternut squash, beets, pumpkin, or red potatoes.
■ Fresh fruit adds sweet juiciness. But consider dried varieties for more concentrated flavor: dates, cherries, raisins, apples, cranberries.
■ For interesting textures and an appealing appearance, think beyond just chopping the ingredients. Shred, spiralize, grate, slice, tear, or crumble salad additions like cheese, vegetables, nuts, or your favorite protein.
● Balancing flavor is an important part of any dish, including salads. Try incorporating at least one ingredient from each of the following categories: bitter (how about arugula?); salty (consider roasted, salted almonds); sweet (toss in sliced apple); sour (vinaigrette is an easy go-to).
■ Get funky. Add crumbles of feta, goat cheese, blue cheese, or gorgonzola. Or try slices or shreds of Parmesan cheese atop a tomato salad.
■ Balance sweetness with spiciness. For a shredded carrot salad with dried apricots and honey, add a touch of cayenne, cumin, or chili powder.
■ Instead of the vinegar in a dressing, try swapping in a citrus juice (lemon, lime, grapefruit, or orange). In a creamy dressing, substitute avocado for the mayonnaise.
■ Freshen up salads with fresh herbs: cilantro, basil, tarragon, chives, dill, mint, or parsley.
■ Add whole, tender herb leaves instead of some of the salad greens.
■ Leftovers are perfect for salad fixings. Shred leftover chicken breast. Toss it with Bibb lettuce and your favorite fruits and nuts for a tasty, protein-rich meal.
■ Look inside your cabinets or pantry for inspiration. No croutons? Crumble crackers over a salad before serving. Want to add sweetness to a vinaigrette? Whisk in honey, agave nectar, or fruit jam.
■ Combine contrasting greens for interesting flavors. Try Bibb and frisée together, or grilled radicchio with raw romaine.
■ If you don’t have a lot of produce on hand, keep things interesting by offering a roasted and a raw version of the same veggie. Think carrots, fennel, or tomatoes for this technique.
■ Season the salad as well as the dressing. A sprinkle of sea salt before serving adds both crunch and flavor. ●
SELECTED SOURCES The Complete Salad Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2021) • Salads: Fresh, Delicious Dishes for All Occasions by Pamela Clark ($14.95, Sterling, 2013)
food safety tips
While it’s essential to follow food safety protocols throughout the year, it’s particularly important during the hot summer months. For safe and happy gatherings, here are some tips for storing, handling, and preparing food.
A Allow perishable foods to remain out at room temperature for no more than two hours.
B At both indoor and outdoor gatherings, use slow cookers, chafing dishes, and warming trays to keep food hot.
C To keep an item chilled, place it in a container and then nestle this container in a larger bowl of ice.
D Don’t buy food that’s past its “use by” date. Never purchase meat or poultry if the packaging is torn or leaking.
E Before and after food preparation, wash your hands well with soap and water for 20 seconds.
F Wash countertops, knives, and cutting boards thoroughly with soap and water after handling raw items.
G Set your freezer to the coldest setting available, at or below 0°; set the fridge temperature at or below 40°.
H Never thaw frozen foods on the counter where bacteria can quickly multiply; always thaw frozen items in the refrigerator.
I Before putting cooked food away in the fridge or freezer, allow it to cool on the counter to room temperature (70° to 75°) for no more than one hour.
J Enjoy leftovers within three to four days. ●
SELECTED SOURCES “Keep food safe! Food safety basics,” US Department of Agriculture, www.fsis.usda.gov • The Ultimate Meal Prep Cookbook by America’s Test Kitchen ($29.99, America’s Test Kitchen, 2021)
Picnic protocols
Summer is picnic season, with corn on the cob, potato salad, and hamburgers in starring roles. But foodborne illnesses can also slip onto the menu, particularly from crosscontamination of foods.
The Academy of Nutrition and Dietetics recommends taking two sets of plates, tongs, and serving utensils to the picnic site: one set for handling raw meats and a second set for serving.
“Accidentally serving cooked hamburgers on the same plate you used for the raw patties can lead to foodborne illness. Make sure you keep ready-to-eat food such as buns, fruits, vegetables, and side dishes away from contaminated serving utensils, too.”
The academy offers these and other tips for a safe picnic at its website: www.EatRight.org.
SOURCE “How to prevent 7 picnic food safety mistakes,” Academy of Nutrition and Dietetics, www. EatRight.org
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