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Compliments of Natural Beauty Healthy spring cleaning. page 52 The power of nutraceuticals. page 33 Environmental Health tasteforlife March 2014 ® exotic flavors GLOBAL RECIPES VEGAN WEIGHT LOSS • VISION SUPPORT • THE FRUGAL FREEZER reasons to feel Alive! 速 $10,000 Go to play.feelalive.com for a chance to win $10,000 in cash • Also play to win a $10, $25 or $50 Alive! prepaid gift card • The more you visit the better your chance of winning • Receive valuable coupons NO PURCHASE NECESSARY. Promotion starts on 1/2/14 at 12:00 PM ET and ends on 3/31/14 at 11:59:59 PM ET. See Ofﬁcial Rules at play.feelalive.com for how to play the game, entry instructions, odds of winning, etc. Open only to legal residents of the U.S. 50 states and District of Columbia. Must be at least 18 years of age. Void in Puerto Rico and where prohibited or restricted by law. Sponsor: Nature’s Way Products, LLC Jump-Start Weight Loss with the # 1 Selling Diet Product* You feel cranky. 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Bottom line, RAW Fit helps you burn fat, maintain healthy blood sugar, boost your energy, lose weight and look great!† For our complete RAW Fit Jump-Start Plan including meal plans, RAW Fit recipes, exercises and more, visit www.GardenofLife.com/rawfit *SPINSscan Natural 12 weeks ending 9/28/2013 SECRETS TO RAW FIT SUCCESS SECRET #1: BURN FAT AND BUILD MUSCLE WITH HIGH QUALITY PLANT-BASED PROTEIN† RAW FIT has 28g of USDA Certiﬁed Organic, soy free, plant-based protein. Here’s the Breakdown: Burn Fat & Build Lean Muscle with 28g RAW, Plant-based Protein† Lose Weight & Boost Energy with RAW Svetol®† Support Healthy Metabolism & Blood Sugar with RAW Food-Created Chromium and RAW Organic Cinnamon† Fight Carb Cravings with RAW Organic Ashwagandha† Naturally Filling & Satisﬁes Hunger with Fiber from RAW Organic Flaxseeds and African Baobab Fruit† SECRET #2: LOSE WEIGHT WITH CLINICALLY STUDIED RAW SVETOL®† RAW Fit contains 400mg of RAW Svetol®—a clinically researched green coffee bean extract supporting lean body mass and minimizing fat storage.† SECRET #3: MANAGE STRESS CRAVINGS WITH RAW ORGANIC ASHWAGANDHA† When your body is under stress, it craves sugar. RAW Fit contains 300mg of RAW Organic Ashwagandha to deliver meaningful support in the ﬁght against stress.† L SECRET #4: MAINTAIN HEALTHY BLOOD SUGAR WITH RAW CHROMIUM AND RAW ORGANIC CINNAMON† Chromium supports fat and carbohydrate metabolism. Cinnamon helps maintain healthy blood sugar.† GLYCEM OW NO ADDED SUGAR INDEX IC Everything You Want ® no ngmoproject.org Nothing You Don’t • No animal proteins which can include undesirable added hormones like rGBH, and be de-natured by high heat treatment • No toxic pesticides, herbicides, anitibiotics or genetically modiﬁed ingredients • No added sugars like glucose, fructose, etc. • No soy, gluten or dairy VER Project I FI E D GMO Sometimes You Just Want It All (In Just One Softgel) “I started getting serious about my overall health a few years ago and that’s when I realized just how many sh oil supplements there are. I wanted a sh oil that was high enough in Omega-3s to support my heart, brain, and joints in just one softgel—with no shy aftertaste.* I found all this and more in Norwegian Gold ® Super Critical Omega.” 1125 mg Omega-3. One Softgel. One Advanced Formula! Norwegian Gold Super Critical Omega: With 1125 mg of Omega-3 per softgel, Super Critical Omega supports the body’s natural in ammation response and promotes healthy blood pressure, cholesterol and triglyceride levels already in the normal range.* Promotes brain and joint health and gives added immune support with 1,000 IU of Vitamin D.* Is enteric coated to deliver Omega-3s to the intestines for enhanced absorption and no shy aftertaste. It also contains Lipase, a natural enzyme to help the body better digest the sh oil.* Is certi ed with the highest 5-star IFOS purity rating. Try Norwegian Gold ® Advanced Fish Oils today! Available at health food stores and other ne retailers. 1-800-830-1800 | www.NorwegianGoldFishOils.com NG-5453 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Supportive but not conclusive research shows that consumption of EPA & DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. tasteforlife march 2014 33 ® 18 Spice market A trip around the world for exotic, healthy spices. 23 23 Store fresh foods for quick meals later. Freezing for the future 28 Breathe easier Natural remedies for asthma. departments 6 Editor’s Note 8 News Bites Training the brain • Boosting the memory • Fruit helps the heart • Nuts fight metabolic syndrome • Magnesium and mood • Exercise key with BP • Short walks help with blood sugar • More 33 Natural Beauty Nutraceuticals for vibrant skin. 37 Smart Supplements Reap the benefits of omega 3s. 40 Spring Essentials Awards Plant-eaters have an easier time losing weight. 43 Weighing In 47 Family Health Understanding the link between nutrition and eye health. 50 In the Bag Spring Essentials Awards 40 For more health & wellness resources visit 37 47 Products advertised or mentioned in this magazine may not be available in all locations. Essential oils make great housecleaning products. 52 Environmental Health 54 Gluten Free Focus 56 Last Word Shortcuts for eating gluten free. www. tasteforlife.com facebook.com/tasteforlifemag @TasteforLife pinterest.com/tasteforlife march 2014 tasteforlife 5 editor’s note tasteforlife Don’t Believe the Hype In what passes as news today, the media recently began trumpeting the headline that vitamin and mineral supplements are a waste of money. This was based upon an Annals of Internal Medicine editorial that reached that conclusion based on three studies. Three studies. If you go to the national database of biomedical literature at www.pubmed.gov and Chief Content Officer and Strategist Lynn Tryba (firstname.lastname@example.org) Managing editor Donna Moxley contributing editors Lisa Fabian, Rich Wallace Copy Editor Elaine Ambrose Art Director Nicky Dumont custom graphics manager Donna Sweeney Director of Advertiser and Client Relations Amy Pierce Sales Coordinator Ashley Dunk 800-677-8847 x190 Western advertising director Shannon Dunn-Delgado 415-382-1665 Group advertising director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (email@example.com) Retail Sales Key Account Manager Diane Dale Inside Sales Representative Kim Willard founder and chief executive officer T. James Connell Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Cara Welch, PhD, senior VP, Scientific & Regulatory Affairs, Natural Products Association Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 45 Main Street, Peterborough, NH 03458, 603-924-2039 (fax 603-924-7013); ©2014 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. ® search for “omega 3,” you will find nearly 1,000 scientific studies on that nutrient alone. If researchers believe the potential benefits of nutrients deserve such careful scrutinity, why be so hasty to dismiss their value in supplement form—especially if our diets are not always the best? I’m glad my loved ones don’t take their medical advice from the latest headline. I’m thinking of my friend, who used to suffer from vertigo and facial tingling. After treating her like a hypochondriac, her doctor finally referred her to a neurologist. After various tests, the specialist realized her issues were caused by her diet. My friend had been a vegetarian for years but, like many busy people, she hadn’t worried too much about whether she was getting enough vitamin B12 (the best source of which is meat). She now takes a vitamin and is symptom free. Pretty cheap and easy solution. This is also why every pregnant woman I’ve ever known has followed federal guidelines and taken prenatal vitamins with folic acid to prevent birth defects in their infants. To quote Duffy MacKay, ND, of the Council for Responsible Nutrition, “While those in ivory towers may say that people just need to eat their sardines and salads, in the real world there are nutrient gaps.” On that note, I’m happy to announce our new monthly “editor’s pick” award. We have the good for- Editorial Advisory Board editor’s pick tasteforlife 2014 Natural Vitality’s Natural Calm tune at the magazine to sample a lot of different products. This new feature lets us tell you about some we really like. Natural Vitality’s Natural Calm delivers a balanced magnesium and calcium blend that is truly relaxing. To your health, Creative and Sales Offices: 100 Emerald Street, Suites A & D, Keene, NH 03431 603-283-0034 www. Lynn Tryba tasteforlife.com 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 Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source 6 tasteforlife m a rc h 201 4 THERE MUST BE SOMETHING IN THE WATER. Ester-C® E ervescent: Once a day is all you need • 24-hour immune support* • B vitamins for energy metabolism* • Electrolytes for hydration*† • Naturally delicious orange and lemon lime ﬂavors Available at health, natural food and vitamin specialty stores. The Better Vitamin C. Learn more at AmericanHealthUS.com ©2014 American Health Inc. | 13-AH-1227 ® , Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. †Electrolytes to keep you well hydrated when taken with adequate liquid *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. news bites foods, supplements & prevention HEALTHY AGING Brain training has lasting benefits Exercises designed to improve mental sharpness continued to benefit older adults 10 years after the training, according to a new study. Participants had less difficulty with daily tasks a decade later compared to those who did not receive the training. More than 2,800 adults with an average age of 74 participated. They were divided randomly and received either memory training, which was designed to improve abilities to recall texts and lists; reasoning training for solving problems that involved patterns; speed training, designed to increase speed in identifying information on touch-screen computers; or no training. The interventions were chosen because they were applicable to such activities as using the phone, tracking medication use, and taking care of finances. The study was the first to link such training to benefits in everyday living and not just to skills directly related to the training. SOURCE “Benefits of Cognitive Training Can Last 10 Years in Older Adults,” Indiana University School of Medicine, 1/13/14 VITAMIN CONNECTION E is a memory booster Older adults with high levels of vitamin E in their blood are less likely to suffer from memory problems than their peers with lower levels, according to a recent study. The vitamin exists in eight different natural forms, and results of this study suggest that the entire range plays a role in memory processes. The eight forms are variants of tocopherols or tocotrienols, all of which have antioxidant properties. SOURCE “Several Forms of Vitamin E Protect Against Memory Disorders,” University of Eastern Finland, 1/7/14 8 tasteforlife m a rc h 201 4 DRINK calm keep calm and N DRINK calm The leading magnesium supplement in the natural market Gluten-Free Vegan Organic Flavors Organic Stevia For more product information, visit www.naturalvitality.com. Gluten-Free Vegan Organic Flavors Organic Stevia news bites foods, supplements & prevention NUTRITION UPDATE Eating lots of fruits and vegetables appears to lower the risk of cardiovascular disease, according to a long-term study. Researchers followed more than 100,000 adults and found that those with the highest consumption had the lowest risks. Though the PRODUCE AISLE authors found that “absoFruit boosts lute quantity” of fruits heart and vegetables was most they identified health important, citrus fruits, green leafy vegetables, and vitamin C-rich fruits and vegetables as preventive. SOURCE “Quantity and Variety in Fruit and Vegetable Intake and Risk of Coronary Heart Disease” by S.N. Bhupathiraju et al., Am J Clin Nutr, 10/2/13 Nuts thwart metabolic syndrome Eating just one serving of tree nuts a week appears to significantly reduce the risk of metabolic syndrome (MetS)—a combination of factors that indicates greatly increased risks for heart disease and Type 2 diabetes. Researchers found a 7 percent reduction in the likelihood of MetS in adults who ate one ounce of nuts per week (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, or walnuts). Lead researcher Karen Jaceldo-Siegl, DrPH, speculated that two servings a week might offer a 14 percent reduction in risk. The study also found a lower prevalence of obesity in those who consumed higher amounts of nuts. A diagnosis of MetS generally means the presence of three or more of these five risk factors: abdominal obesity, elevated triglycerides, low HDL (good) cholesterol, high blood pressure, and high blood sugar levels. It carries a twofold increased risk for cardiovascular disease and a fivefold increase for Type 2 diabetes. SOURCE “International Tree Nut Council Funded Study Links Nut Intake with Lower Risks of Obesity,” www.eurekalert.org, 1/8/14 Did You Know? Eating a small handful of nuts may lower a woman’s risk of pancreatic cancer. In a study of more than 75,000 women, those who ate a one-ounce serving of nuts two or more times a week had a significantly lower risk for the cancer compared to those who rarely or never ate them. SOURCE “Tree Nut Consumption Associated with Reduced Risk of Pancreatic Cancer in Women,” www.eurekalert.org, 11/7/13 10 tasteforlife m a rch 201 4 #1 Fish Oil in the U.S. † One of the Most Advanced Manufacturing Plants in the World Choose the We Manage Every Step of the Process from Boat to Bottle 100% Wild-Caught Fish Proven Pure Proven Effective Nordic Naturals is committed to delivering the world’s safest, most effective omega oils. That’s why we control every step of our production process—from catch, to manufacturing, to bottling, to shipping. For each and every bottle, we go beyond industry standards to deliver one of the purest, safest omega-3 ﬁsh oils on the planet. What does this mean to you and your family? You can trust the quality of our products You’re getting all the beneﬁts omega-3s offer Great-tasting omega-3s make staying healthy easier Committed to Delivering the World’s Safest, Most Effective Omega Oils™ | 800.662.2544 | nordicnaturals.com † Based on SPINS scan data news bites foods, supplements & prevention Magnesium & Your Mood Magnesium is an important mineral used by every organ in the body. Inadequate intakes have been linked to different types of depression as well as PMS. A recent study showed that the more magnesiummineral magic rich food women ate, the less likely they were to experience major depression. People who are more apt to suffer from magnesium deficiency include older adults and those with certain conditions, such as alcoholism, gastrointestinal disease, and Type 2 diabetes. Magnesium levels can also be lowered by prolonged stress, heavy menstrual periods, and too much coffee, soda, and salt. Almonds, cashews, peanuts, spinach, cereal, black beans, and edamame are just some of the many great food sources of magnesium. It’s also available in supplement form. SELECTED SOURCES “Magnesium for Treatment-Resistant Depression: A Review and Hypothesis” by G.A. Eby and K.L. Eby, Med Hypothesis, 2010 n “Magnesium in Depression” by A. Serefko et al., Pharmacol Rep, 2013 n “Magnesium—Health Professional Fact Sheet,” Office of Dietary Supplements, National Institutes of Health, http:/ /ods.od.nih.gov n “Nutrient Intakes and the Common Mental Disorders in Women” by F.N. Jacka et al., J Affect Disord, 12/1/12 ON THE MOVE STAYING FIT Exercise is key to BP control Exercising during leisure time can keep your blood pressure at a healthy level. A recent study found that people who exercised for more than four hours a week outside of work had a 19 percent lower risk of high BP than those who exercised less than an hour per week. Those who got one to three hours a week of leisure exercise had an 11 percent lower risk. The researchers did not find a link between physical exertion at work and the risk of high BP. They speculated that people who exercise for fun may have healthier overall lifestyles. SOURCE “LeisureTime Exercise Could Lower Your Risk of High Blood Pressure,” American Heart Association, 9/30/13 Short walks improve health Taking short walks after each meal may be more effective than one longer walk for controlling blood sugar in people with prediabetes. In a recent study, older adults who had been sedentary began walking daily for 15 minutes after breakfast, lunch, and dinner, or for 45 minutes in the morning or afternoon. The three shorter walks were more effective for ongoing control of blood sugar levels. Mildly elevated fasting blood sugar is an indicator of prediabetes. SOURCE “Wellness Made Easy,” University of California, Berkeley Wellness Letter, 9/13 12 tasteforlife m a rch 201 4 8/1/13 5:08 PM REM_1_3_VT.indd 1 WEIGHING IN Nutritionists advocate healthy fats Most adults should increase their intake of omega-3 fatty acids while curbing their intake of saturated and trans fats, according to the Academy of Nutrition and Dietetics. The group recommends that 20 to 35 percent of our calories come from dietary fats, noting that eating more fish, nuts, and seeds is “a simple and effective way to improve health.” Fish is an excellent source of the omega 3s EPA and DHA, while flax, walnuts, and canola oil are among the plant sources of the omega 3 ALA. SOURCE “Amount and Types of Fat We Eat Affect Health and Risk of Disease . . .,” Academy of Nutrition and Dietetics, www.eatright.org, 1/8/14 PREVENTIVE MEDICINE Fish offers arthritis protection Women who regularly eat fish appear to have a lower risk of developing rheumatoid arthritis. Swedish researchers tracked 32,000 women for nearly eight years and found that those who ate fish at least once a week were 29 percent less likely to develop the disease compared to those who did not. Fatty fish such as salmon, mackerel, and herring provided the most protection, likely due to their abundance of inflammation-fighting omega-3 fatty acids. SOURCE “Eating Fish May Be Tied to Lower Rheumatoid Arthritis Risk,” HealthDay News, www.nlm.nih./gov/medlineplus, 8/13/13 MENTAL HEALTH TM helps control anxiety Transcendental meditation can significantly reduce trait anxiety in people with high anxiety. Trait anxiety is a measure of a person’s usual state of anxiety, as opposed to state anxiety, which refers to how anxious we are at a given moment. Researchers analyzed 16 studies in which TM was compared to various controls— including treatment as usual, individual and group psychotherapy, and various relaxation techniques. Studies of high-stress groups, such as veterans suffering from posttraumatic stress disorder, showed dramatic reductions in anxiety from TM. Groups with moderately elevated anxiety levels, such as college students, saw more modest improvements. SOURCE “Effects of TM Practice on Trait Anxiety . . .,” Maharishi University of Management, 10/9/13 March 2014 LUNCH BREAK Avocados can fill you up Eating half an avocado during lunch might help you limit your afternoon snacking. A new study found that healthy but overweight adults had less desire to eat over a subsequent five-hour period after adding avocado to their lunch. The researchers noted that the avocado added about 112 calories to the lunches. Avocados are good sources of fiber, potassium, several vitamins, and healthful fat. SOURCE “Consuming Half an Avocado During Lunch Can Make an Overweight Person Feel Full Longer . . .,” Loma Linda University Health, 1/8/14 tasteforlife 13 life in balance b y ly n d a wa l l a c e be Your Own Coach Build on what works When we decide it’s time to make a change, our decision is often some variation of “Here’s what I’m going to fix about myself.” 14 tasteforlife M a rch 2014 That approach may sound like it makes sense. After all, if we want to make things better, we need to fix what isn’t working, right? Well, no. Research demonstrates that it’s far more effective to focus on what is working and find ways to build on that. Why? There are at least three reasons. 1. What’s working has already shown itself to work! Something about it is going right. It gives us something productive to build on. 2. Building on what’s working is far more enjoyable than knocking our heads against what isn’t. We’re far more likely to stick with the changes we make that capitalize on the things that are going well. 3. When we add to the total volume of things that are going well, they begin to crowd out the things that are going poorly. This can pave the way for substantial change. Does that mean that if we’ve recently started a great exercise routine, but things are going badly at work, we should just keep working out and ignore the problems in the office? Not at all. We need to pay attention to the areas where we’re struggling. But the attention we pay to them will be more productive if we start with something that is going well that we can build on—even in those areas of our lives where most things aren’t working. Now here’s how you’re going to be your own coach this month. Ready . . . Think of an important area of your life. It might be family, work, friends, health, or anything else that matters to you. It can be an area in which things overall are going well or in which things in general aren’t going so well. Now ask yourself two questions. When you answer, be as specific and concrete as you can. n What is one specific thing that’s working well in this area of my life? Remember that “working well” doesn’t mean “working perfectly.” If you’re having a hard time naming something that’s going well, lower your standards—at least for the moment! Think of something that’s going better than other things in that part of your life. n What small, specific thing can I do to build on that? For example, something that’s going well in my work life is that I’m making progress in focusing on one thing at a time rather than pretending that I can be effective at doing multiple things at once. Focusing in this way has helped me to be more productive and feel a lot less harried. One way I could build on that might be to shut down my email when I write so I’m not tempted to read new messages as they arrive. Set . . . Okay, here’s the part that really matters. You just came up with one small, specific way that you can build on something that’s going well. Now get even more specific and concrete. How would you do it? When would you do it? How often? How would you begin? Then commit to doing that one thing—that one small, concrete thing. A key part of making these commitments stick is writing them down. Another is being specific about when you’ll do them. For example: n I’ll do _______ for five minutes every morning before breakfast. afternoon when I see my boss, I’ll ________________. n Every time _______________ happens, I’ll __________________. n Tomorrow That’s it. You did it. You just served as your own coach. Go! And now you get to be your own client! The way to do that is simply to do what you just committed to doing, and to do it immediately, repeatedly, and consistently. That’s the key to sustainable change—taking small steps immediately, repeatedly, and consistently. As you act on your commitment, pay attention to how it’s going. In other words, notice what’s working, even about this. That way, you’ll be able to find more ways to build momentum as you move forward. TFL Lynda Wallace is a certified positive psychology coach and the author of the #1 Amazon self-help bestseller A Short Course in Happiness: Practical Steps to a Happier Life. She offers life and career coaching, and workshops around the world, in person, and by phone and video. You can find out more at www.lyndawallace.com. march 2014 tasteforlife 15 food for thought b y l i s a fa b i a n Spring’s Almost Here! It may still be cold outside, but warmer weather will be here soon. In the meantime, these books can inspire thoughts of spring and healthier living. The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body by Sarah Ballantyne, PhD ($39.95, Victory Belt Publishing, 2013) This book explains how the Paleo diet can help aid in recovery from autoimmune diseases. While it acknowledges that there are no cures, following the book’s guidance may help put the body in remission. Causes of autoimmune diseases are addressed, including diet, leaky gut, genetics, gluten, and environmental triggers. Additional sections include how to implement the Paleo diet and lifestyle by eating certain foods, managing stress, and improving your environment. The Sugar Season: A Year in the Life of Maple Syrup—and One Family’s Quest for the Sweetest Harvest by Douglas Whynott ($24.99, Da Capo Press, 2014) Global warming is doing more than melting ice caps, it’s also threatening the maple syrup business. Not enough cold snaps means no sap. And this tragedy could happen in our lifetimes. A multimillion dollar industry, one barrel of maple syrup is worth more than a barrel of oil. Douglas Whynott explores how the industry’s collapse would affect the lives of hardworking people like Bruce Bascom of Bascom Farms, who introduces Whynott to the art of the boil as well as how to detect the many subtle flavors found in maple syrup. This book offers a glimpse into one of the oldest agricultural crafts in the US and the challenges it faces. The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out by Angela Liddon ($25, Penguin Group/Avery, 2014) The creator of one of the most popular vegan recipe blogs now has a cookbook! This collection of 100 recipes offers dishes the whole family—vegan or not—can enjoy. A section on how to stock a natural foods pantry includes advice on which grains, sweeteners, oils, herbs, spices, and nuts to include. Find recipes for smoothies (Glowing Mojo-ito Green Monster); salads (Creamy Avocado Potato Salad); entrees (Broccoli & Cashew Cheese Quinoa Burrito); power snacks (Super-Power Chia Bread); and desserts (Gluten-Free Brownies). You may also find Angela Liddon’s personal story of transformation interesting. After suffering from a decade-long eating disorder, she put down low-fat processed foods for good and began embracing whole food as a source of pleasure. Check out her website at http://ohshe glows.com. TFL 16 tasteforlife m a rch 201 4 B y l i s a fa b i a n wo avor and he l f r o alt f d l h r around t spice market The eighth-century ruler Charlemagne once called spices “the friend of physicians and the pride of cooks.” Indeed, these culinary wonders have been fought over, used as medicine, and valued more than gold. Romans considered them the ultimate luxury item. But their worth doesn’t stop there, as spices’ abundance of unique phytonutrients promote well-being in a myriad of ways. he For a guide to nutrition breakdowns, see page 6. 18 tasteforlife m a rch 201 4 D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian Travel the globe Exotic locales such as India, Thailand, and the Middle East are just a taste away when you add healthful, flavorful spices to cuisine. The following are among the most common; while garlic and cilantro aren’t technically spices, their roles in enhancing health are worth noting. Get to know these ingredients. They offer not only great flavors but good health. Chili: With more than 3,000 varieties, this is the most widely consumed spice in the world. The heat and bite from a chili comes from the compound capsaicin, which can offer pain relief to those with osteoarthritis. It can also help increase metabolism and may reduce the risk of blood clots that can lead to strokes or heart attacks. Cilantro: Native to Southwest Asia and North Africa, this herb has a high level of antioxidants. It also acts as a digestive aid. Cilantro can help prevent urinary tract infections and has been found to have antibacterial and antifungal effects. Cumin: An Indian study demonstrated that this spice has the potential to work as well as an antidiabetes drug to reduce levels of cholesterol and triglycerides in those with diabetes. Cumin is also a powerful antioxidant. Garlic: An ancient and revered infection fighter, garlic is synonymous with Italian cuisine. Hundreds of studies have reported garlic’s power to prevent carcinogens from damaging DNA. It’s also been found to reduce blood pressure and lower total cholesterol and triglycerides. Turmeric: Once known as poor man’s saffron, turmeric is now considered Indian gold. Found in just about every Indian dish, this spice owes its preventive and curative powers to the active ingredient curcumin. Studies have demonstrated that curcumin may play a role in preventing or treating many illnesses, including cancer, heart disease, Alzheimer’s disease, Type 2 diabetes, allergies, depression, and agerelated macular degeneration. TFL SELECTED SOURCES Healing Spices by Bharat B. Aggarwal, PhD, with Debora Yost ($24.95, Sterling, 2011) n “Health Benefits of Cilantro . . .” by Tracey Roizman, DC, http:/ /healthyeating.sfgate.com, 2014 MIDDLE EASTERN cumin Homemade Lemon Hummus dgNV From the Taste for Life test kitchen 15 minutes prep time n makes 4 cups ITALIAN 4 c cooked garbanzo beans (chickpeas)* K c sesame tahini N c extra-virgin olive oil L c water Juice of 2 to 3 lemons 3 garlic cloves 1 tsp ground cumin 1 tsp paprika Salt and freshly ground black pepper garlic Eggplant and Pesto Rolls gV Reprinted with permission from Eating the Alkaline Way © 2013 by Natasha Corrett and Vicki Edgson, Sterling Publishing Co., Inc. Photography by Lisa Linder. 1. Add beans, tahini, oil, water, lemon juice to taste, garlic, spices, and salt and pepper to taste in the bowl of a food processor or container of a high-speed blender. 2. Process until smooth and creamy, pausing, if necessary, to scrape down the sides with a spatula. 3. Transfer mixture to a storage container. Chill until ready to serve. *You can use either drained and rinsed canned garbanzo beans or freshly cooked ones in this recipe. Follow package instructions for cooking the garbanzos, or try using a slow cooker to cook them. Per 1/4-cup serving: 143 Calories, 5 g Protein, 13 g Carbohydrates, 4 g Fiber, 9 g Total fat (1 g sat, 4 g mono, 3 g poly), 22 mg Sodium, HHH Molybdenum, HH Copper, Manganese, H Vitamin B1 (thiamine), Folate, Magnesium, Phosphorus, Zinc 30 minutes prep time n serves 2 1 small (4 oz) eggplant 3 Tbsp olive oil, divided N c pine nuts 2 Tbsp flat-leaf parsley 1 garlic clove 2N Tbsp feta cheese, crumbled 1K c arugula leaves 1. Preheat oven to 350°. 2. Slice eggplant lengthwise into six N-inch-thick slices. Place on a baking sheet lined with baking parchment. Drizzle with 1 tablespoon of the oil. Bake for 15 minutes or until tender. Set aside to cool. 3. Meanwhile, process pine nuts, parsley, garlic, and remaining oil to a rough paste in a blender. 4. Divide pesto between eggplant slices and spread it down the center. Top each one with feta. Roll up eggplant slices and secure with toothpicks. 5. To serve, arrange arugula on 2 plates and top each with 3 rolls. Per serving: 306 Calories, 5 g Protein, 18 g Carbohydrates, 10 g Fiber, 26 g Total fat (5 g sat, 16 g mono, 4 g poly), 131 mg Sodium, HHHHH Vitamin K, HHHH Manganese, HHH Molybdenum, HH Vitamin B6, Folate, Copper, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Pantothenic acid, Calcium, Magnesium, Phosphorus, Potassium, Zinc Find a recipe for Roasted Chipotle Acorn Squash at tasteforlife.com/chilies www. tasteforlife.com continued on page 20 march 2014 tasteforlife 19 continued from page 19 Get More for Your Gut! P BANG In N at smooth. Stir in chicken, coconut milk, and lime or lemon juice. If you desire a thinner consistency, add a little more chicken stock or coconut milk. 5. Season to taste with salt and pepper. Stir in apples just before serving. Spoon warm soup into bowls and serve with lemon or lime wedges. Per serving: 423 Calories, 34 g Protein, 42 g Carbohydrates, 9 g Fiber, 15 g Total fat (9 g sat, 3 g mono, 1 g poly), 163 mg Sodium, HHHHH Vitamin B3 (niacin), HHH Iron, HH Vitamin B6, Phosphorus, Potassium, Selenium, H Vitamin B1 (thiamine), C, Copper, Magnesium, Manganese BIO RO TI BRAN D u ra l H e alt h Sto The #1 probiotic brand brings you Ultimate Flora™ Ultra Potent, an ultra-strength probiotic featuring 100 billion live cultures per capsule from 12 GPS Probiotic™ strains selected for their speci c intestinal bene ts.* And Ultimate Flora™ Ultra Potent comes in delayed release capsules to protect the probiotics from harsh stomach acid. Restore your digestive flora with Ultimate Flora™ Ultra Potent today! * C re s † Mulligatawny Soup gN From Culinary Birds by Chef John Ash with James O. Fraioli ($30, Running Press, 2013) INDIAN turmeric 40 minutes prep time n serves 6 3 Tbsp unsalted butter 2 medium white or red onions, chopped (about 3 c) 2 medium carrots, chopped (about 1K c) 2 celery stalks, chopped (about 1 c) 3 large garlic cloves, chopped (about 2 Tbsp) 1 Tbsp garam masala 2 tsp toasted ground coriander 2 tsp toasted ground cumin 2 tsp ground turmeric K tsp cayenne pepper or to taste 3 large bay leaves 2 c dried red lentils, picked over and rinsed 6 c low-sodium chicken stock 3 c diced cooked chicken 1 c canned coconut milk 3 Tbsp lime or lemon juice Kosher or sea salt and freshly ground black pepper 1K c peeled, cored, and finely diced tart-sweet apple (such as Fuji) Lemon or lime wedges 1. Heat butter in a large, heavy soup pot over medium heat. Add onions, carrots, and celery and cook, stirring occasionally, until golden brown, about 10 minutes. THAI cilantro Vegetable Fried Rice with Pineapple dgV From the Taste for Life test kitchen 25 minutes prep time n serves 6 3 Tbsp oil 1 clove garlic, chopped 2 tsp minced fresh ginger 1 yellow onion, finely chopped 1 red bell pepper, seeded and diced 3 c cooked brown rice 1 c pineapple chunks 1 Tbsp gluten-free tamari O c cashews 2 green onions, finely chopped K c fresh cilantro, chopped 1. Heat oil in a wok set over medium heat. Add garlic, ginger, and onion. Stir-fry for about 4 minutes, until vegetables are softened. 2. Add bell pepper and stir-fry for 2 minutes. Add rice and pineapple and stir-fry for 3 more minutes. 3. Remove from heat and stir in tamari and cashews. 4. Garnish with green onion and cilantro. Per serving: 300 Calories, 6 g Protein, 35 g Carbohydrates, 4 g Fiber, 16 g Total fat (2 g sat, 8 g mono, 5 g poly), 77 mg Sodium, HHHHH Vitamin C, Manganese, HH Copper, Magnesium, H Vitamin B1 (thiamine), B3 (niacin), B6, K, Iron, Phosphorus, Selenium, Zinc Available at health food stores everywhere. For more info or a location near you, call 1-800-830-1800 or visit www.renewlife.com 2. Add garlic and cook for 2 minutes or so. Add garam masala, coriander, cumin, turmeric, cayenne, and bay leaves and stir for a minute or two. Add lentils and chicken stock. 3. Bring soup to a boil and then reduce heat to low and simmer, partially covered, until lentils are tender and very soft, about 20 minutes. Discard bay leaves. 4. With an immersion blender, or working in batches with a regular blender, purée soup until REM_1_3_VT.indd 1 20 tasteforlife UFH-5824 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. † Based on SPINS Natural Channel data, 52 weeks ending 11-23-13. m a rch 201 4 1/29/14 5:26 PM P BIO RO TI In BRAN D N at u ra l H e alt h Sto Restore Your Digestive Balance with The High Potency Probiotic More Cultures. One Capsule. Once a Day. Probiotics are the healthy cultures or “friendly bacteria” inside of us that help us digest and synthesize nutrients, restore digestive balance and support our immune system.* Age, poor diet and stress deplete our bodies of billions of good bacteria which could lead to digestive issues such as occasional constipation, Ultimate Flora Critical Care Probiotic gas and bloating. Ultimate Flora™ high-potency probiotics promote good digestive health by providing an easy and safe way to supplement your body with more live cultures and more probiotic strains in each small capsule.* #1 Selling Brand in Health Food Stores† 50 Billion live cultures per capsule 10 probiotic strains that occur naturally in the human body * Delayed-release capsule to help protect probiotics from harsh stomach acids and help ensure optimal delivery to the intestinal tract* Potency guaranteed until expiration C re s † * Try Ultimate Flora, The High Potency Probiotic Today! Look for these and other Ultimate Flora probiotics at health food stores and other ne retailers everywhere. UFH-5869 For more info or a location near you, call 1-800-830-1800 or visit www.renewlife.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Based on SPINS Natural Channel data, 52 weeks ending 9-28-13. B y d av e c l a r k e Think life is hectic now? Wait until tomorrow, or the next day, or the next. Forget those hightech gadgets and apps intended to save you time. Time always seems to get the best of us, especially on weeknights after work with a hungry brood. march 2014 tasteforlife 23 continued from page 23 r elax. As it turns out, you’ve got a low-tech device— your freezer— which, if stocked wisely, can save the day! Chef and restaurateur Michael Brown (formerly of Chez Panisse and the Bay Wolf ) helped us come up with eight must-have items you can use to whip up healthy meals in a flash. But don’t stop there. Add your family’s own favorites to keep everyone satisfied year-round. Pastas & pasta sauce Try bow-tie, rotelli, or any thicker noodle, and cook just a shade under al dente. Do not rinse the cooked pasta. Store one-pound batches of cooked pasta (unsauced) in freezerfriendly containers. While the pasta is cooking, make some tomato-based sauces: mushroom, marinara, maybe mixed vegetable. When freezing sauce, remember to leave room in the freezer containers for expansion. You can also freeze any of the pastas from the Asian food section of your grocer’s refrigerator section as-is. Try udon or ramen noodles in soups or with stir-fry. Veggie burgers Who says fast food has to be unhealthy? Cook vegetarian burgers in a skillet, and pair with lettuce, tomatoes, and whole-grain buns. Unsalted butter It’s the wise chef who gets while the gettin’s good. When you see organic butter on sale, stock up and pop it in the freezer. Everything tastes better when you bought it on sale, right? Ground meat Ground meats, such as chicken and turkey, are some of the most versatile items you can keep in your freezer. When you brown the meat with veggies, such as garlic, onion, or mushrooms, the fat rendered naturally flavors the vegetables, making them the perfect complement in sauces, soups, chilis, or stews. Baby peas Peas go with almost anything—soups, pasta, salads. They add dots of healthy green color to entrees and appetizers, and they make a nutritious side dish on their own. If you’re making a recipe and don’t have the fresh chopped parsley or basil it calls for, baby peas make a fine substitute. Before freezing, blanch veggies in a large pot of salted boiling water for one to three minutes. Dry carefully. Double-bag, airtight, in zipper-lock freezer bags with as much air removed from the bags as possible. Tips for Freezing 1. Rotate your inventory Fresh or frozen, all foods are best used as soon as possible. Be sure to use oldest items first to keep your inventory fresh. 2. Double bag As good as they are, even freezer bags need a second line of defense to keep foods from icing over during time spent in subfreezing temperatures. 3. Early birds Once fruits and vegetables have been picked, their enzymes start converting sugars into starches. It’s worth the extra effort to blanch and freeze fresh produce the day you buy it. 4. Thaw slowly The best way to thaw frozen foods is in the refrigerator overnight. Forgot to do that? Immerse frozen foods in their containers in cold water, changing the water until the foods reach room temperature. Soups, sauces, chilis, and stews can be heated slowly, covered, until they come to a boil. Remember to stir often. 5. Label it Once frozen, it’s often hard to tell what that rock-solid container holds. Labeling packages with the contents and the date helps identify them. It also helps you keep your freezer stock properly rotated. 6. Let it cool If you’re freezing hot food, be sure to let it cool before you pop it in the freezer. Otherwise, it will raise the temp in the freezer, and the food will not freeze uniformly. tasteforlife 25 march 2014 continued from page 25 Homemade stock A good chicken stock is the foundation of many a great dish. Next time you’re roasting a chicken, save the carcass. Toss it in a pot, fill halfway with water, and add some fresh coarsely chopped veggies, such as carrots, celery, or onions, and herbs such as thyme or bay leaves. Simmer on the stove. Then, before bed, pop the cooled stock into ice cube trays. When frozen, store the cubes in freezer bags, ready to go to work whenever you are. Soups and stews Soups and stews can be time-consuming but not if that time is doing double duty. Making enough soup or stew for two meals takes only a few more minutes than making one meal. Store the second helping as single servings or a familysize batch in freezer-safe containers or double-bagged freezer bags. Thaw in the fridge overnight, and then reheat when you get home from work the next day. Rice and grains Cook and then freeze brown rice, quinoa, split peas, even red wheat in bulk or familysize portions. You can use them as a base layer in stirfries, side dishes, or added to soups and broths. Chef Brown reminds us: “When cooking for family and friends, remember: Ingredients make a difference. Quality is often reflected in freshness. Even dried spices have a shelf life. Avoiding chemicals usually found in commercial produce and other food products isn’t always easy, but it’s well worth the effort. Whenever possible, go organic. Use your nose as well as your eyes and hands to pick the freshest product.” TFL Use precooked frozen grains as a base layer in stir-fries, side dishes, or added to soups and broths. SELECTED SOURCES “The Food Lab: How to Preserve Fresh Spring and Summer Produce” by J. Kenji Lopez-Alt, www.seriouseats. com, 5/20/13 n “New Year’s Freezer Guide: What to Buy” by Allison Fishman, www.saveur.com, 1/22/10 n Personal communication: Chef Michael Brown, 1/14 n “Smart Tips for Stocking Your Freezer” by Tracey Seaman and Tanya Wenman Steel, www.epicurious.com, 2008 ® real vegetable chips PARSNIP TARO SWEET POTATO YUCA BATATA TERRA® Chips feature the vibrant flavors and delectable crunch of unique root vegetables. We offer more than 20 different varieties of chips with flavors that are truly distinctive by nature. OFF TWO TERRA CHIPS © $1.00 MANUFACTURER’S COUPON EXPIRES 5/31/14 NOT TO BE DOUBLED DEALER: To redeem this coupon, mail to: CMS Dept. #23254, The Hain Celestial Group, Inc., 1 Fawcett Drive, Del Rio, TX 78840. We will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand speci ed. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (any other use constitutes fraud.) cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER ITEM PURCHASED. ©2014 The Hain Celestial Group, Inc. All Rights Reserved. • BTD0114 5 OZ OR LARGER TERRACHIPS.COM FACEBOOK.COM/TERRACHIPS By isaac eliaz, md, lac easy breathe natural strategies for asthma As an integrative physician, one of my top recommendations is to breathe deeply. In addition to oxygenating our cells, breathing calms us and reduces stress. In some ways, taking a deep breath is the simplest possible prescriptionâ€” but not for everyone. For those struggling with asthma, breathing deeply can be a challenge. 28 tasteforlife m a rch 201 4 Go beyond the cosmetic counter to have healthy skin from within. At NeoCell, we have always known that healthy skin on the inside equals beautiful skin on the outside. FOR STELLAR SKIN SUPPORT: STRENGTHEN the dermal layer and increase elasticity with our award winning hydrolyzed Super Collagen™ formulas, including our addictive and delicious Beauty Bursts. * HYDRATE your skin on a cellular level with nature’s moisture magnet - NeoCell’s potent Hyaluronic Acid supplement.* continued from page 28 Asthma is caused by inflamed airways, which makes them sensitive to inhaled particles, generating more inflammation. During a flare-up, asthma sufferers cough, wheeze, and have trouble filling their lungs. While there is no conventional cure for asthma, there are a variety of treatments, most notably steroids and other antiinflammatory drugs. While these medications are often necessary, there are more holistic approaches to controlling inflammation and decreasing the airways’ sensitivity to inhaled particles. Identify Allergies Quite often, lung inflammation is just one manifestation of a larger allergic response. This could be a reaction to something in the air, such as dust mites or household chemicals, or a food allergy. One study found that 24 percent of all asthmatic kids had at least one food allergy or sensitivity. The prevalence of food allergies is increasing, so we can expect asthma to keep pace. The first step should be to identify allergies. Reducing or eliminating exposure to allergenic foods, the most common being dairy, soy, gluten, and eggs, as well as other common allergens, can reduce symptoms. If allergens are airborne, an air purification system can help. Allergies and sensitivities can be detected through tests ordered by an allergist or by eliminating specific foods and observing improvements. Bacteria A recent study found a link between chronic bacterial infections and asthma. Researchers in Australia examined patients with asthma or rhinosinusitis and found bacterial infections in 83 percent of study participants. Many of these patients had Staphylococcus aureus, the close relative to antibiotic-resistant MRSA, as well as other bacteria that have shown drug resistance. These findings underscore the importance of strong immunity when dealing with asthma. It’s the best way to address these chronic infections and the inflammatory conditions they may fuel. Supportive supplements There are many botanicals that can help us control asthma symptoms. Medicinal mushrooms are well known for their ability to balance immunity and modulate inflammation. One variety, Cordyceps sinensis, has been shown to reduce airway inflammation in animals. Another issue can be vitamin deficiency, particularly vitamin D. One study found that reduced vitamin D levels were closely linked to reduced lung function. Although this research was focused mainly on chronic obstructive pulmonary disease, it has applications in asthma as well. In addition, I recommend vitamins A, C, and E for lung protection. Ginger can be useful. One study found that it can open up airways by relaxing smooth muscle. Galectin-3 is an inflammatory protein associated with cancer, heart disease, and other conditions related to inflammation. Research shows galectin-3 to be a potential target in asthma treatment. There is a unique natural compound to address galectin-3 elevation: modified citrus pectin (MCP). Derived from orange peels, MCP binds to excess galectin-3 to block its inflammatory effects. MCP can also support immunity. A Healthy Diet The Mediterranean diet (which emphasizes fruits, vegetables, olive oil, lean protein, legumes, and whole grains) is known for its anti-inflammatory effects; people who adopt it often lower their risks for heart disease and cancer. This approach also seems to work for asthma. A study conducted in New Zealand found that asthma patients who switched to a Mediterranean diet did better than those who stayed with their existing food plan. Medical practice in this country often treats asthma in isolation: These are the symptoms; these are the drugs that will address those symptoms. But we can’t treat the condition until we understand its underlying causes. Because asthma has such an impact on quality of life, reducing the frequency and intensity of flare-ups by making simple diet and lifestyle changes can be life-changing. Asthma isn’t an easy condition to treat, but with a little extra effort, we can breathe easier and improve other areas of health as well. TFL Isaac Eliaz, MD, LAc, is medical director of the integrative health center Amitabha Medical Clinic in California. SELECTED SOURCES “The Bacteriology of Chronic Rhinosinusitis and the Pre-eminence of Staphylococcus aureus in Revision Patients” by E.J. Cleland et al., Int Forum Allergy Rhinol, 3/6/13 n “Effects of Ginger and Its Constituents on Airway Smooth Muscle Relaxation . . .” by E.A. Townsend et al., Am J Respir Cell Mol Biol, 2/13 n “The Extract of Cordyceps sinensis Inhibited Airway Inflammation . . .” by Y.L. Chiou and C.Y. Lin, Inflammation, 6/12 n “Galectin-3: Its Role in Asthma and Potential as an Anti-inflammatory Target” by P. Gao et al., Resp Res, 12/9/13 n “Influence of Mediterranean Diet on Asthma Symptoms, Lung Function, and Systemic Inflammation . . .” by P. Sexton et al., J Asthma, 2/13 n “The Use of Lobelia in the Treatment of Asthma and Respiratory Illness” by J. Stansbury et al., Journal of Restorative Medicine, 2013 n “Vitamin D Status and Longitudinal Lung Function Decline in the Lung Health Study” by K.M. Kunisaki et al., Eur Respir J, 2011 30 tasteforlife m a rch 201 4 Controlled delivery? Hour after hour support? Stomach acid protection? Once daily? THERE’S A NAME FOR A PROBIOTIC THAT HAS ALL THAT. When it comes to digestive and intestinal health, PROBIOTIC CD™ really has it all. It features an advanced technology called BIO-tract® that releases probiotics into your intestinal tract continually throughout the day. And, because Probiotic CD™ delivers controlled delivery hour after hour... once a day is all you need. With 12 billion bioactive microorganisms^ from 10 beneficial cultures, Probiotic CD™ helps you keep your digestive, intestinal and immune health in balance.* When it comes to having it all... one name says it all: Probiotic CD™.* Available at health, natural food and vitamin specialty stores. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. BIO-tract ® is a registered trademark of Nutraceutix, Inc. U.S. Patent Nos. 6,627,220 & 7,150,623. ^At Time of Manufacture. ©2014 American Health, Inc. | 14-AH-1022 www.AmericanHealthUS.com natural beauty b y e va m i l o t t e saving face the power of nutraceuticals Your skin is a mirror, reflecting the quality of the foods you eat as well as your stress level, lifestyle, sleep habits, and sun exposure. While nothing should replace a healthy diet high in antioxidants, nutraceuticals can help support a healthier and more youthful look. Available in pill, tablet, liquid, and chewable forms, these beauty supplements are a popular way to benefit the skin. Here are some of the top picks. trees, and from the extract of their bark comes the antioxidant Pycnogenol. In a recent study, this extract improved skin hydration and elasticity, and helped reduce wrinkles. The research also found that this antioxidant helped increase collagen. The small study focused on 20 healthy women, ages 55 to 68. Subjects were given 75 milligrams of Pycnogenol daily for 12 weeks. At the start of the trial, at the 6-week mark, and at the 12-week mark, the women’s skin hydration and elasticity were assessed. Pycnogenol enhanced elasticity by 25 percent, reduced wrinkles by 3 percent, and increased smoothness by 6 percent. Lead researcher Jean Krutmann, PhD, stated, “. . . we are encouraged by the molecular evidence confirmed in this study that shows nutritional supplementation with Pycnogenol benefits human skin.” Pycnogenol seems to boost the immune system. Supplementing with it may decrease the effectiveness of medications that are meant to suppress the immune system. TFL SELECTED SOURCES “Anti-Aging Properties of Resveratrol . . .” by R.A. Baxter, J Cosmet Dermatol, 3/08 n “Effects of Collagen Peptide Ingestion on UV-B-Induced Skin Damage” by M. Tanaka et al., Biosci Biotechnol Biochem, 4/23/09 n “Pycnogenol,” www.WebMD.com, 2014 n “Study Unlocks Pycnogenol’s Skin Health Mechanism,” by Elaine Watson, www. nutraingredients-usa.com, 1/26/12 n “To Make Old Skin Cells Act Young Again, Boost Their Surroundings, U-M Scientists Show,” University of Michigan Health System, 12/10/12 march 2014 Collagen Just beneath the skin’s surface is the dermis, providing structure and strength thanks to collagen. This protein also gives our skin firmness and elasticity. As we age, collagen production slows, resulting in facial lines and wrinkles. Supplemental collagen can help. Look for oral collagen peptide, which works by supporting fibroblasts, the cells that synthesize collagen. Resveratrol The antioxidant resveratrol is found in grapes, predominantly their skins. For the greatest benefits, use in supplement form. Appearing to possess anti-aging properties, resveratrol has the potential to reduce damage caused by sun exposure. It also boasts the ability to decrease wrinkles, improve skin texture, and boost hydration. It’s found in pill, liquid, and powder forms. Pycnogenol Growing along the southwest coast of France are maritime pine tasteforlife 33 food smart By d o n n a m ox l e y daily detox juice made easy All best intentions aside, the thought of juicing for the season, the time of day, or a specific state of health can be daunting enough to keep the juicer in the back of a dimly lit cupboard. Most of us are too pressed for time to process a fresh juice several times a day, and buying all those different ingredients every few days can get complicated. Rest easy. According to Leslie Kenton, author of Raw Juicing, drinking any raw juice of clean/ organic fruits and veggies is detoxifying. “Because of their high water content, they are readily digestible and tend to cleanse and nurture body, mind and spirit,” Kenton writes. Still, some ingredients do more than others. Beets add intense color, but their real power is in their ability to cleanse the blood and liver, reports health journalist Gary Null, PhD, in his book The Joy of Juicing. Apples have a laxative effect, and kale is one of the most super of superfoods. The recipe here takes those ingredients into account, and adds a few more: ginger for warmth and comfort for the stomach, and oranges and carrots for their abundance of vitamins (oranges are loaded with anti-inflammatory antioxidants). The chia seeds (optional) add fiber and nutrients. But don’t feel like you have to use this exact combination every time—that’s the point: Use what you can get your hands on as often juicing Tips as possible, and you’ll likely be happy with the results. TFL Use organic produce when possible to avoid pesticide residue. Wash produce with a vegetable scrubbing brush before making juice. Deseed fruits and veggies before juicing. Season’s End Detox Juice From the Taste for Life test kitchen serves 3 1 tsp chia seeds (optional) 1 bunch kale 1 large orange, peeled and quartered (use as much pith as possible for maximum nutrients—some people even juice with the peels on!) 2 medium apples, cored and quartered 3 medium beets, quartered 1 K-inch knob of ginger—or to taste 3 medium carrots, sliced lengthwise, tops removed 1. Measure chia seeds, if using, into the bottom of the juice receptacle. 2. Juice remaining ingredients. If you don’t like pulp, place a fine-mesh strainer over juice receptacle first. 3. Whisk juice and chia seeds together. Let sit for five minutes so chia gel can form before enjoying. Read about a novice juicer who finds her way at tasteforlife.com/juice www. tasteforlife.com 34 tasteforlife m a rch 201 4 Let’s hook up. No need to bait the hook. Leave those fish in the sea. You don’t need to hook up with fish oil to get your omega fatty acids. We all know that everybody needs omega fatty acids for overall health, well-being, and brain functions*—but if we continue to rely on fish oil, there will be nothing left to catch. According to the Environmental Defense Fund, it is estimated that 87% of the world’s fish stocks are at their breaking point, classified as overexploited or fully exploited. 7 Sources is a complete, all-in-one, omega fatty acid product derived from seven nutritious land and sea plants–flax, sunflower, sesame, pumpkin, evening primrose, algae, and coconut oils. It contains DHA & EPA from algae, not fish, so it’s sustainable, and it has a natural, nutty taste. So leave the fish in the sea and hook up with 7 Sources…it’s a catch you can feel good about. NoN-GMo + sustaiNable + veGaN + GluteN & soy-free 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE. Receive a $3 coupon towards your next purchase. Visit www.florahealth.com/hookUP or scan this code! smart supplements b y a m b e r ly n n v i t s e The perspective on fats seems to be always changing, doesn’t it? First, they’re bad. Then they’re good. Then some are bad, but others are good. Here’s what you need to know about an undeniably “good” fat—omega-3 polyunsaturated fatty acids (PUFA). We must consume omega-3 fatty acids regularly because our bodies cannot produce them. Some—EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—can be obtained from marine sources such as krill, algae (such as spirulina), and coldwater fatty fish such as salmon, tuna, sardines, and herring. Another omega 3, alpha linolenic acid (ALA), is found in certain plants. Your body can partially convert this type into EPA and DHA. Good sources of ALA include flaxseeds and walnuts, as well as oil made from these foods. The Fat You Need Reap the benefits of omega 3 s O-mazing health benefits Got “fat” in your arteries? Sufficient intake of omega-3 fatty acids seems to protect against heart disease by lowering triglycerides, LDL (bad) cholesterol, and high blood pressure. Components of omega 3s also contribute to the reduction of inflammation in the entire body including the blood vessels, lessening the risk of plaque and clot formation in the first place. Research indicates that omega 3s may also help: 1. Relieve the pain of rheumatoid arthritis, osteoarthritis, and menstrual cramps, 2. Reduce the risk of age-related macular degeneration and glaucoma, march 2014 tasteforlife 37 continued from page 37 3. Relieve dry eye syndrome, 4. Reduce symptoms of attention-deficit/hyperactivity disorder (ADHD) in children, 5. Improve mood for those with various depressive disorders, 6. Slow bone loss associated with osteoporosis, 7. Decrease blood sugar in overweight people, 8. Support the kidneys by helping them rid the body of waste byproducts, 9. Reduce the risk of asthma for infants born to mothers who took fish oil. 10. Protect against Alzheimer’s disease and dementia. Very recent research also indicates that supplementing with DHA may help prevent or slow the progression of nonalcoholic fatty liver disease. Possible Interactions Read the labels If you’re buying supplements, omega 3 is given as an overall gram or milligram content. One gram (g) equals 1,000 milligrams. Scientific studies often use a daily dose of at least 1 g of DHA and EPA combined to achieve benefits. People with certain conditions may take up to 4 g a day, but this should only be done under the supervision of a healthcare provider. TFL Amber Lynn Vitse, LMT, CN, holds certifications in bodywork, integrative nutrition, and Ayurvedic medicine. She serves as the Ayurveda educator for Nature’s Formulary. She is a practitioner and educator of Fusion Bodywork in Knoxville, TN. As with any supplement you’re considering adding to your regimen, consult your healthcare practitioner before taking omega 3s. Omega supplements may increase the risk of bleeding and interfere with certain prescription medications. They may help statins work better at lowering cholesterol. SELECTED SOURCES “Alpha-Linolenic Acid,” University of Maryland Medical Center, http:/ /umm.edu n “Associations of Very High Intakes of Eicosapentaenoic and Docosahexaenoic Acids with Biomarkers of Chronic Disease Risk . . .” by Z. Makhoul et al., Am J Clin Nutr, 3/10 n “Effectiveness and Tolerability of Dietary Supplementation with a Combination of Omega-3 Polyunsaturated Fatty Acids and Antioxidants in the Treatment of Dry Eye Symptoms . . .” by A. Olenik, Clin Ophthalmol, 1/6/14 n “Fish Oil,” MedlinePlus, US National Library of Medicine, National Institutes of Health, 9/4/13 n “Krill Oil,” 3/26/13; “Omega-3 Fatty Acids: Fact Sheet,” 3/20/13, www.WebMD.com n “More Benefits Emerging for One Type of Omega-3 Fatty Acid: DHA,” Oregon State University, http:/ /oregonstate.edu, 1/23/14 n “Omega-3 Fatty Acids, Fish Oil, Alpha Linolenic Acid,” www.mayoclinic.com n “Omega-3 Fatty Acids: A Growing Ocean of Choices” by H. Fares et al., Curr Atheroscler Rep, 2/14 n “Omega-3/Omega-6 Fatty Acids for Attention Deficit Hyperactivity Disorder: A Randomized Placebo-Controlled Trial in Children and Adolescents” by M. Johnson et al., J Atten Disord, 3/09 n “Omega-3 and Renal Function in Older Adults” by F. Lauretani et al., Curr Pharm Des, 2009 n “Rhode Island Hospital Study Identifies Fish Oil’s Impact on Cognition and Brain Structure,” www.eurekalert.org, 8/17/11 38 tasteforlife m a rch 201 4 Advertisement Germany’s Most Popular Weight Loss Plan Say goodbye to that sluggish metabolism - Catarsha Atkins “I love my yellow can!” T he conversion of food to energy is what helps us burn calories, get rid of excess pounds and keep weight off. In a perfect world, our metabolism would be untouchable and we would never have to worry about unwanted weight gain, but in reality, our metabolism can be affected by a number of factors including: Diet, stress, and sleep deprivation. If you ﬁnd yourself making a number of changes but still not noticing a difference, your metabolism could be to blame. The key to successful and sustainable weight loss is to reset your metabolism at the beginning of your diet and to keep it active. The unique ® gluten-free Almased formula, made from non-GMO soy, yogurt and honey in a special fermentation process helps you achieve just that! Created over 25 years ago by German holistic therapist Hubertus Trouillé, Almased has become Germany’s most popular diet product. With Almased, you can lose weight without hunger or cravings and feel more energized and youthful in the process. The formula can even be used by people with diabetes. Its positive effects have been documented in over ten years of clinical studies. The program is easy to follow and the results will amaze you - give it a try! Almased is more than a diet, it’s a way of life. 9 Ways Almased works in the body* 1. Nourishes the body with a unique formula of non-GMO soy, yogurt and honey. 2. Speeds up the metabolism and improves energy levels. 3. Burns body fat without reducing muscle mass. 4. Supports blood sugar and thyroid function. 5. Promotes healthy levels of the satiety hormones leptin and ghrelin. 6. Promotes healthy levels of the human growth hormone HGH. 7. Promotes a balanced insulin level while stimulating fat reduction and inhibiting storage of fat. 8. Promotes healthy cholesterol and triglyceride levels. 9. Promotes healthy blood pressure. “In 2008, I instantly went from 140 lbs to a whopping 210 lbs overnight. I was su ering from high blood pressure, high cholesterol and pre-diabetes. In 2010, I visited a holistic wellness center, where I found out about Almased. I was skeptical but I decided to give “this stu ” a try. Boy was I impressed! After the rst week of following the Almased Diet and working out every other day, I was down 4 lbs. The pounds continually disappeared and today, I am at 135 lbs and healthy! No diabetes and no high blood pressure! I went from a size 16 to a size 6 in the course of a year and the weight has stayed o . I brag about Almased to anyone who will listen now. I love my yellow can!” Look at me now Tell Us Why You Love Your Yellow Can! Need Help With Your Diet? E-mail your Almased success story to firstname.lastname@example.org for a chance to win $150! Your Almased Diet Plan Week 1 Replace all 3 meals with an Almased shake (8 Tbsp Almased and 1-2 tsp of oil mixed in 10-12 oz of liquid each). In addition, drink plenty of vegetable broth. Silke Ullmann is a registered dietitian who provides nutritional guidance for Almased. Contact Silke at email@example.com. Find Almased in health food stores or visit almased.com. Week 2 and Beyond Replace 2 meals, preferably breakfast and dinner, with an Almased shake and have 1 healthy meal with lots of vegetables, lean protein, and a side of whole grains. Receive Your Free Figure Plan at ﬁgureplan.com, enter source code: TLA You can also call us toll-free at 1-877-ALMASED (1-877-256-2733) and mention Taste for Life. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications. essentials award winner Awards Spring Essentials tasteforlife 2014 Spring is in the air! Welcome to the season of rebirth, rejuvenation, and renewal. We hope these award-winning Spring Essentials help you cast off your hibernation habit and get into the swing of the season! These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Learn more about these award-winning products at tasteforlife.com/spring www. tasteforlife.com 40 tasteforlife m a rch 2014 l Almased combines non-GMO fermented soy, yogurt, and honey to deliver a longlasting feeling of satiety. l Garden of Life Marley Coffee RAW Fit Protein Powder delivers 28 grams of organic vegan protein and contains fat-fighting ingredients such as green coffee bean extract. l Renew Life Total Body Cleanse uses organic herbs and fiber for a gentle and effective two-week internal cleanse program. Weight Management l Aura Cacia Deep Rosehip Facial Oil Serum penetrates skin with organic oils that possess anti-aging antioxidants. l ¯ n Cleanser for Sensitive Skin is a great Home Health evercle daily cleanser that is hypoallergenic, fragrance free, and vegan friendly. l live clean (Fresh Face) Refreshing Facial Wipes use a mild formula made of aloe vera, cucumber extract, and vitamin C. l MyChelle Dermaceuticals Fruit Enzyme Scrub rejuvenates tired skin with a clean citrus scent and gentle exfoliating power. l Nubian Heritage Goat’s Milk & Chai with Rose Extract Lotion soothes and softens skin with shea, cocoa, and mango butters. Beauty Nutrition l American Health More Than a Multiple with Energy Essentials offers a unique blend of whole food concentrates and energizing herbal blends. l Barlean’s Chocolate Silk Greens provide more than five servings of fruits and veggies. This powder, flavored with natural cocoa powder and sweetened with stevia leaf extract, is packed with superfoods and supplements, including probiotics. l Country Life Realfood Organics Women’s Daily Nutrition is a whole-food multivitamin that incorporates more than 50 fruits and vegetables, seeds, sprouts, legumes, and more. l Genuine Health fermented whole body NUTRITION supplies fermented ingredients to support a healthy gut environment for better absorption of nutrients. l Natren Healthy Trinity probiotic capsules each contain a minimum 30 billion colony-forming units (cfu) of three strains of beneficial bacteria. Food l KIND Pomegranate Blueberry Pistachio + Antioxidant Bar is perfect for a picnic! Great taste plus 50 percent of your daily needs for vitamins A, C, and E. l Sambazon Acai Smoothie Packs can be blended with other ingredients for nutritious smoothies or thrown, frozen, in a daypack for a boost on the trail. l Terra Krinkle Cut Sweet Potato Sea Salt Chips taste light, sweet, and slightly salty—a satisfying crunch in a nostalgic crinkle-cut shape. march 2014 tasteforlife 41 Advertisement living dangerously out of balance: Our deadly obsession with an inflammatory omega-6 diet. N ature was created in perfect balance, and since the beginning of time, so was the human diet. Until now. The food we eat is way too high in inflammatory Omega-6, and frankly, it’s making us very unhealthy. The eighth leading cause of preventable death is Omega-3 deficiency! Many health professionals believe that the balance between Omega-6s and Omega-3s in the human diet is one of the most important yardsticks by which to judge the healthiness of the diet.1 “The balance of Omega-6s to Omega-3s fatty acids is an important determinant in decreasing the risk for coronary heart disease,” says Dr. Artemis Simopoulos of the Center for Genetics, Nutrition and Health in Washington. Humans evolved consuming a ratio of approximately 1:1. The ratio we now consume is 16:1 and can go as high as 25:1, in favor of the pro-inflammatory Omega-6s. Brain Boost They’re also the perfect brain-health supplement. About 60% of the brain by weight is made up of fat, and most of that fat is DHA - one of the two main Omega-3s found in fish. Maybe your grandmother was on to something when she called fish “brain food.” Kid Fuel Omega-3s are also just about the best supplement in the world for kids. Studies show that just about every condition you don’t want your kid to have — from attention issues to behavior issues — are associated with low levels of Omega-3s. But how do you get your kids to take a supplement, particularly one that says “fish oil” or “flax oil” on the bottle? That’s always been the challenge. That is, until now. Now there’s an Omega-3 supplement that actually tastes like dessert without any compromise in quality. Interested? Anti-Aging Omega-3 to the Rescue Since inflammation is a part of virtually every degenerative disease we know of, correcting this balance by consuming more Omega-3s and less Omega-6s is one of the most important dietary goals we could possibly have. “Without inflammation, aging doesn’t go forward,” says noted dermatologist Nicholas Perricone, MD, author of The Wrinkle Cure. “In my opinion,” he adds, “inflammation is at the center of the whole problem of aging.” Omega-3s are the most anti-inflammatory substance on the planet. They’re the parent molecule for all the anti-inflammatory compounds that the body naturally makes to balance all that skin-damaging inflammation. So much has been written about the almost magical ability of Omega-3s to improve blood pressure, circulation and mood, that it’s easy to forget they’re also one of the best skin tonics ever created. And they work their magic from the inside out. Omega-3 That Tastes Like Dessert Barlean’s Omega Swirls are fish and flax oil sourced Omega-3s suspended in unbelievably tasting creamy texture. They are allnatural, sugar-free and come in a variety of delicious fruit flavors. Omega Swirls also have the added advantage of being up to 9 times more absorbable than standard fish oil. Standard Fish Oil Droplet Small intestine Omega Swirl micro-droplets Small intestine Capillary blood vessel Capillary blood vessel Not surprisingly, Omega Swirls have won numerous “Best Product” awards from various health magazines. You can get a healthy dose from a daily spoonful or two – all without the oily mess or large capsules to swallow. I recommend these for the whole family. 1. “A Balanced Omega-5/Omega-3 Fatty Acid Ratio, Cholesterol and Coronary Heart Disease” World Review of Nutrition and Dietetics, Vol.100, Karger, 2008 2. Simopoulos AP: Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr 2002; 21:495-505 The Supplement Super-Hero The incredible benefits of Omega-3 fats were first described in the Greenland Eskimos, who consumed a diet high in seafood and had very low rates of coronary heart disease, asthma, type 1diabetes, and multiple sclerosis. Since that observation, Omega-3s have been found to have beneficial health effects related to cancer, inflammatory bowel disease, rheumatoid arthritis and psoriasis. 2 In addition, research has shown that Omega-3s lower triglycerides and blood pressure. Considering they are also among the most antiinflammatory molecules on the planet, Omega-3s are the perfect heart-healthy supplement. Jonny Bowden, PhD, CNS Board Certified Nutrition Specialist Author of 150 Healthiest Foods on Earth”and The Great Cholesterol Myth. You need to try it to believe it. For a free sample and coupon visit: www.barleans.com/promotfl314 weighing in by da r r e n garnick Eat Plants, Lose Weight Do vegans have an easier time dropping pounds? when an AARP story revealed that president Clinton occasionally treats himself to organic salmon or an “omelet made with omega-3-fortified eggs,” the media pounced on his vegan status: “Bill Clinton cheats—on his vegan diet,” the New York Daily News blared. A slew of political blogs were less kind, calling him a “liar.” Luckily, most of us don’t have our eating habits publicly scrutinized and criticized. But for Bill Clinton and other vegans who occasionally stray off the path, there is encouraging news that even a mostly plant diet can accelerate weight loss. Recent Science A recent eight-week pilot study at the University of South Carolina concluded that vegans and vegetarians lost an average of 8.2 to 9.9 pounds, compared to an average of 5.1 pounds for dieters who ate at least some meat. march 2014 tasteforlife 43 continued from page 43 The study “How Plant-Based Do We Need to Be to Achieve Weight Loss?” divided overweight participants into five dietary groups: vegan, vegetarian, pesco-vegetarian, semi-vegetarian, and omnivorous. The results were presented at The Obesity Society’s 2013 Annual Meeting. All of the diets emphasized lowfat and low-glycemic-index foods but did not require participants to restrict their calorie intake. Here’s how the groups compared in terms of mean percent loss of body weight: Vegan: Vegetarian: Pesco-Vegetarian: Semi-Vegetarian: Omnivorous: -4.8 percent -4.8 percent -4.3 percent -3.7 percent -2.2 percent Blocked up? Can't breathe? STOP SUFFERING Discover the Olbas Inhaler. ® Following up after six months, the vegans and vegetarians had lost 8 percent and 6 percent of total body weight respectively compared to 3 percent for the dieting omnivores. A semi-vegetarian, also called a “flexitarian,” is someone who eats mostly plants and dairy but will occasionally eat meat. Lead researcher Brie TurnerMcGrievy, PhD, told The Obesity Society conference that because nonmeat meals are already less caloric (and contain less saturated fat), some dieters may find vegan and vegetarian eating patterns easier to adopt for weight loss without the burden of obsessively counting calories. Dr. Turner-McGrievy noted that only 50 percent of the participants in the study were able to strictly adhere to their designated diets, but she described the “cheating” as minimal. “Our vegan group said they just wanted a little bit of Parmesan cheese. The vegetarian group said they just wanted to add a little fish. The semi-vegetarians said they just wanted to add a little red meat,” she said. “Everyone wanted to bump up just a little bit more.” Dr. Turner-McGrievy hypothesized at the conference that initially aiming for a strict vegan or vegetarian lifestyle will ultimately result in more plant consumption than before—even if there is cheating. “The thinking is that if you’re a nonadherent semi-vegetarian, you’ll move back over to being omnivorous,” she said. “But if you’re a nonadherent vegan, you may go back over to pesco-vegetarian.” TFL SELECTED SOURCES “Bill Clinton Cheats—on His Vegan Diet” by Leslie Larson, New York Daily News, 9/5/13 n “Bill Clinton Explains Why He Became a Vegan” by Joe Conason, AARP The Magazine, www. aarp.org, 8–9/2013 n “Plant-Based Diets Show More Weight Loss Without Emphasizing Caloric Restriction,” The Obesity Society, www.obesity.org, 11/15/13 n “Predominantly Plant Diets Help Patients Shed Pounds” by Kristina Fiore, www.medpagetoday.com, 11/18/13 n “Vegans, Vegetarians Lose More Weight Without Counting Calories” by Kristen Fischer, www. healthline.com, 11/15/13 n “Vegetarian and Vegan Diets in Type 2 Diabetes Management” by N.D. Barnard et al., Nutr Rev, 5/09 ll Natura Olbas vapors provide a rapid, cooling sensation for your nasal passages. Helps you endure SWISS seasonal discomforts. OlbasMovie.com y! PREVENTION Studies show that the benefits of vegan and vegetarian diets include a lower risk of Type 2 diabetes and certain cancers. Plantbased diets can also work to reverse atherosclerosis—the buildup of plaque in the arteries that often leads to heart attack and stroke. FORMULA R HERBAL REMEDIES 800.523.9971 44 tasteforlife Olbas.com 8/16/13 1:06 PM m a rch 201 4 REM_1_3_VT.indd 1 Sometimes pain is inevitable, but su ering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy in ammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy in ammation response, joint and muscle health, cardiovascular bene t, colon and liver function, as well as other nutritional bene ts. * NEW! Take the rst step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 near you. ation and a store rm fo in e or m r fo *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com family health b y i s a a c e l i a z , M D , LA c Visionary Approaches to Eye Health Nutritional interventions Of all our senses, vision may be the one most associated with independence. Many of us shudder at the thought of vision loss. How would we get around? How would we experience the world? We go to great lengths to preserve our eyesight, such as undergoing surgeries to correct glaucoma, cataracts, and other eye conditions. To better understand eye health, we need to expand our thinking from considering the eyes in isolation to realizing that eye health is a systemic issue. Habits like smoking and conditions such as obesity, diabetes, high cholesterol, and high blood pressure have a direct negative impact on eye health. The damage done to cellular health by oxidative stress and resulting inflammation seems to be the main driving factor in the deterioration of eye healthâ€”as it is with nearly every other chronic, degenerative disease. march 2014 tasteforlife 47 continued from page 47 Fortunately there are many ways to preserve eye health. A number of studies have shown how specific nutrients, foods, and botanicals can protect against eye disease and support strong vision as we age. We have a wide array of whole foods and supplements to choose from. supplements reduced the risk of developing advanced macular degeneration by 25 percent. This research also furthered our understanding of how nutrition can directly affect eye health, supporting the use of nutritional interventions for preserving vision as we age. found in green leafy vegetables as well as carrots and other orange produce like pumpkins and sweet potatoes. Carotenoids are better absorbed by the body when eaten with healthy fats, such as those in olive oil and raw nuts. Antioxidants and Vitamins Nutrients and Macular Degeneration In 2001, the National Eye Institute, one of the National Institutes of Health, released a study documenting how people at risk for macular degeneration respond to specific nutrients. Macular degeneration happens when cells in the macula, a small structure in the retina at the back of the eye responsible for central vision, begin to degenerate. Age and family history play significant roles, along with previously mentioned risk factors. There are different types of macular degeneration, with limited treatment options to slow deterioration, but the condition thus far is considered incurable. Macular degeneration is the leading cause of central blindness. In the study, participants were given specific doses of vitamins C and E, betacarotene, and zinc. Results suggested that these Carotenoids Eyes respond particularly well to a family of antioxidants called carotenoids. One in particular, lutein, is even called “the eye vitamin.” Lutein is found in high concentrations in broccoli, kale, spinach, grapes, egg yolks, oranges, and zucchini, to name some common foods. Another carotenoid, which is often used together with lutein, is zeaxanthin, found in vegetables like broccoli, spinach, and kale. Lutein and zeaxanthin seem to protect plants from high-intensity light, particularly ultraviolet waves, and may perform the same function in the eye. In addition, lutein and zeaxanthin seem to be particularly effective when taken with vitamin E. They protect the eye from both macular degeneration and cataracts and also exhibit anticancer activity. Perhaps the best known carotenoid is beta carotene, a natural precursor to vitamin A. Like other carotenoids, beta carotene is often Antioxidants and related nutrients in general are important for controlling inflammation and keeping cells and tissues functioning optimally. But when it comes to eye health, their protective powers become especially critical. One study, which reviewed more than a dozen trials, found that supplement-based antioxidants can slow macular degeneration. These included antioxidant vitamins C and E, as well as zinc, which performs tasks necessary to process other antioxidant compounds in the body. A proactive approach to eye health can be as simple as incorporating antioxidant-rich nutrients into our diets. By balancing our intakes of colorful fruit, green leafy vegetables, eggs, and food-based antioxidant supplements, we can create consistency and synergistic benefits with our health plan. The results are not just better vision but greater overall wellness and vitality—you’ll see it in your eyes. TFL Isaac Eliaz, MD, LAc, is medical director of the integrative health center Amitabha Medical Clinic in California. SELECTED SOURCES “Antioxidant Vitamin and Mineral Supplements for Slowing the Progression of AgeRelated Macular Degeneration” by J.R. Evans and J.G. Lawrenson, Cochrane Database Syst Rev, 2012 n “Eye Nutrition in Context: Mechanisms, Implementation, and Future Directions” by B. Demmig-Adams and R.B. Adams, Nutrients, 7/5/13 n “Long-Term Effects of Vitamins C and E, B-Carotene, and Zinc on Age-Related Macular Degeneration . . .” by E.Y. Chew et al., 8/13; “Secondary Outcomes in a Clinical Trial of Carotenoids with Co-antioxidants Versus Placebo in Early Age-Related Macular Degeneration” by S. Beatty et al., 3/13, Ophthalmology Sight support A number of studies have shown how specific nutrients, foods, and botanicals can protect against eye disease and support strong vision as we age. 48 tasteforlife m a rch 201 4 Foods kids love without the that don’t ingredients love them. Living Now™ is a lip-smacking line of natural and organic grains, ours and mixes that are gluten-free, Kosher and non-GMO. Every Living Now product, including our kid-favorite Gluten-Free Organic Chocolate Fudge Brownie Mix, is produced in a dedicated gluten-free facility and is made without wheat, eggs, dairy, nuts, soy and sh. Feel good about serving your family these delicious allergy-friendly foods they’re sure to love. Now available at your favorite health food store. NEW! livingnow gluten-free Al way s M a d e W ith o u t TM See our other Living Now™ products, recipes and more at: LivingNowFoods.com Dairy Wheat Soy Nuts Eggs Produced in a dedicated gluten-free, allergy-friendly facility. 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It is key to heart and bone health, sleep, and natural energy production. www.naturalvitality.com Drink Clean www. visit tasteforlife ■ Gluten free Beautiful results for sensitive skin begin with Home Health evercl¯ en Facial Cleanser for Sensitive Skin. Gently eliminates dirt and oil without irritation. Won’t clog pores. Hypoallergenic, fragrance free. Clinically tested and proven safe. Vegan friendly. www.everclen.com Face Forward Waterwise report exposes drinking water scams. Shocking truths revealed about alkalized, clustered, distilled, mineral, spring, filtered, bottled, well, reverse osmosis, and more. Which one should you drink? Discover the best water! Free report and catalog. 800-874-9028, ext. 793, www.waterwise.com/tfl .com Score recipes galore! ■ Healthy snacks ■ Soups, stews, Nutrition You Can Feel chilis, and so much more! Nature’s Way Alive! MultiVitamin is an ultrapotency, once-daily multi made with 26 fruits and vegetables, plus extra B vitamins for energy. This is more than just a multivitamin—it’s nutrition you can feel! 800-9-NATURE, www.feelalive.com Your Detox Program Garden of Life’s Wild Rose Herbal D-Tox can be used to stay in good health, to support a specific health goal, or to use after overconsumption. www.gardenoflife.com Drink In Beauty NeoCell Beauty Infusion is a delicious collagen drink mix infused with 5,000 milligrams of collagen as well as essential beauty nutrients that work together to support radiant skin and stronger hair and nails. 800-346-2922, www.neocell.com These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. 50 tasteforlife m a rc h 2014 Naturally Better Care Introduce yourself to a scientific for Your Hair break-through that brings maximum color and shine to your hair without harsh chemicals. Naturtint ®’s exclusive formula combines botanical extracts that nourish and protect hair while providing vibrant color that doesn’t fade or wash out. With 29 mixable shades, there’s a color that’s just right for you. LIKE US ON FACEBOOK www.naturtintusa.com © Naturtint USA: Distributed by International Trade Routes of NY, Inc. Naturtint® is a registered trademark of Laboratorios Phergal, S.A. Discover the Difference at environmental health By Michele Nuttle five Essential Oils for Spring Cleaning It’s timE to put the green in your clean! Common household cleaners contain toxic chemicals that can be harmful to your health. You can create safe, eco-friendly cleaning products using essential oils and other natural and inexpensive ingredients you can find at any natural grocery store. Sure, essential oils smell great—who doesn’t love a hint of lemon in the kitchen and lavender in the bath or bedroom? But they can do more than just freshen the air. “Essential oils have potent antimicrobial effects along with their clean, pleasant natural aromas,” says Anne Rierson, manager of public relations at Aura Cacia, an essential oil brand. According to Rierson, the essential oils most useful for household cleaning are: Lemon: In addition to its clean, uplifting scent, lemon’s acidic properties provide antibacterial and antiseptic cleaning actions. It can help remove stains. Add a few drops to a gallon of water when mopping white floors. 52 tasteforlife m a rch 201 4 Other citrus oils helpful in cleaning are orange and grapefruit. Peppermint: This essential oil purifies the air and acts as a mild pest repellent. Mix peppermint with lemon for a refreshing smell! It also blends well with lavender, eucalyptus, and rosemary. Eucalyptus and tea tree oil: These distinctive-smelling oils work as air and surface sanitizers. Tea tree oil works well on mold and mildew, as well as musty smells. Pine: Pine is inexpensive and clean smelling, and acts as both a disinfectant and a deodorizer. Lavender: It has a pleasing scent, is antibacterial, and deters insects such as moths. Creating your own natural cleaning products is as simple as adding these potent essential oils to other natural ingredients. Baking soda, a gently abrasive scouring powder and odor absorber, is an excellent base for making your own cleaning preparations. See the cleaning recipes to the right. TFL SELECTED SOURCES “3 Best Essential Oils for Cleaning” by Kirsten Hudson, www.huffington post.com, 8/31/12 n “Homemade Household Cleaners: Best Recipes 1/11,” www. greenerchoices.org n Personal communication: Anne Rierson, Aura Cacia, 1/14 n “Recipes for Quick and Green Cleaning at Home,” www.thegreen guide.com Carpet Cleaner Recipe Make your own carpet cleaning product by mixing 15 to 20 drops of any essential oil into a cup of baking soda. Let the mixture sit overnight (so the oil can be absorbed into the baking soda), then sprinkle on the carpet before you vacuum. The “Loo” Recipe You can also make a quick and easy disinfecting toilet bowl cleanser by combining 1 cup of water, 1/4 cup of liquid castile soap, and 20 drops of white lavender or lemon essential oil in a 22-ounce spray bottle. What Are Essential Oils? Essential oils are the highly concentrated, volatile, aromatic essences of plants, according to Anne Rierson, spokesperson for Aura Cacia, an essential oil brand. Look for pure, undiluted essential oils. Some oils are also certified organic. March 2014 tasteforlife 53 gluten free focus B y e va m i l o t t e kitchen tips Shortcuts for eating gluten free It’s a dilemma: You eat gluten free, but you don’t have all the time in the world to prepare healthy and safe foods. It takes dedication and planning to mix special flour blends, read labels, and avoid cross contamination. Thankfully there are ways to minimize time in the kitchen and maximize convenience. Here are some tips on everything from buying premade mixes to boosting the flavor of gluten-free dishes. n Buy several types of hand. It’s a convenient choice for baking either sweet or savory items. Read package labels carefully. Some mixes contain dairy, nuts, soy, or corn. If you’re sensitive to these foods, choose brands free of these ingredients. n Your freezer is your food processor. Add your favorite seasonings and freeze the crumbs for later use. When gluten-free cookies or muffins fail to impress, pulverize them into crumbs and use as a fruit cobbler topping. n Shop for tasty and adding more of a certain spice that’s already called for in the recipe. Doing so can help mask the flavor of some of the stronger-tasting gluten-free flours. n Designate one area of packaged gluten-free baking mix. They’re available for making everything from cookies, bread, and muffins to pizza crust and more. There are even all-purpose mixes. Be sure to keep a neutral-tasting one on friend: Make sauces, chilis, soups, breads, and muffins when you have time, and then date the items and freeze. Defrost and serve at a later time. Be aware, however, that gluten-free pastas don’t freeze well. Cook them as needed instead, and rely on using defrosted sauces. n When a homemade convenient gluten-free products like premade pesto, guacamole, and hummus; olive oil, balsamic vinegar, olives, sun-dried tomatoes, and roasted red bell peppers. Top rice, quinoa, or your favorite protein with one or more of these ingredients for fast flavor. n Improve the flavor the kitchen as a gluten-free zone. Store ingredients, utensils, a toaster, and whatever else you need in this space. You’ll save time looking for what you need. n Label and seal each gluten-free bread or batch of corn muffins doesn’t turn out quite right, make bread crumbs with your high-speed blender or of gluten-free baked goods by adding more high-quality vanilla extract. Some gluten-free bakers add up to a tablespoon, even if the recipe calls for just a teaspoon. Consider type of gluten-free flour in its own container, and store them in specific areas of the fridge and freezer to find them quickly later on. Read the package to see where the item should be stored (pantry, refrigerator, or freezer). TFL SELECTED SOURCES “Cooking & Baking Gluten-Free . . .” by Karina Allrich, http:/ /glutenfreegoddess.blogspot.com, 2014 n “Gluten-Free Kitchen Safety Tips,” www.CookingLight.com, 2014 54 tasteforlife m a rch 201 4 last word b y E va M i l o t t e “The flowers of late winter and early spring occupy places in our hearts well out of proportion to their size.” —Gertrude S. Wister 56 tasteforlife M arch 201 4 Be healthy now. Stay healthy later. The everyday decisions we make regarding our health early in life will inevitably aﬀect our quality of life and wellbeing later on. Managing stress levels, eating well, and staying active are all important lifestyle factors that contribute to overall good health. Including Carlson Norwegian ﬁsh oils as part of your daily routine is just another important preventative health measure you should take. Carlson ﬁsh oils are rich in the vital omega-3s, EPA and DHA, which promote cardiovascular, brain, vision, joint, and skin health.* Do your future self a favor, include Carlson Norwegian ﬁsh oils as part of your healthy lifestyle today. 888-234-5656 | www.carlsonlabs.com *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.