Tasteforlife Magazine July
Health and wellness magazine
Compliments of Healthy Family Bug season safety tips. page 30 Natural Beauty Collagen: a rising star. page 33 tasteforlife July 2013 速 Enter to our favorites in w e 20 pag on Summer Essentials AWARDS 2013 keeping it cool coconut shines in healthy summer treats in pursuit of pure water check your nutrient needs incredible low-sodium recipes Pour on the Goodness Nature’s Way® Liquid Coconut Oil with 93% MCTs (medium chain fats) is always pourable and won’t turn solid—even when refrigerated. It’s the perfect way to add the goodness of pure coconut to your favorite foods, including smoothies, dips, sauces, salad dressings and even drizzling over popcorn. Great alternative to butter, margarine or vegetable oil (SPINSscan 52 weeks ending 1/2013) We’re surrounded by toxins. They’re everywhere. In the things we eat and drink, and even the air we breathe. Some toxins are by-products of industrialization, others occur naturally. The good news: our bodies have a variety of ways to deal with toxins. The bad news: the current load exceeds our body’s ability to adapt . . . and sooner or later everyone is affected. That’s where Flor•Essence comes in. It helps our bodies remove toxins more efficiently than they can on their own. The question is, does it really work? Well, we’ve sold millions of bottles in over 25 countries, received countless testimonials from satisfied customers worldwide, and Flor•Essence has been the top selling detox tea in North America for the past 10 years. Some people call it astonishing, we call it the antidote for modern civilization. Organic + nOn-gMO + Plant Based + gluten-Free 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *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. Receive a $4 coupon toward your next purchase. Visit: www.florahealth.com/antidote or scan this code! advertisement For many people, the concept of “Going RAW” is daunting. Thankfully, Garden of Life® has made it easy for you to transition your way into a RAW Lifestyle. Whether or not you want to take the leap and go completely RAW, you can begin today—right now—by incorporating a few RAW elements into your everyday diet. We can think of no better way to “Shake it Up.” What’s it going to take to get you to go RAW? WHERE TO GO RAW Perhaps the biggest misconception about a RAW lifestyle surrounds protein. Because protein is so prevalent in beef, dairy, eggs and poultry, we tend to think of them as the “only” good sources of protein. But that way of thinking quickly falls apart when you consider the facts. First off, the word “good” shouldn’t just mean “has a lot of protein.” Good should also refer to other qualities of the source of your protein. Are you eating beef, dairy, eggs and poultry from certiﬁed organic, pasture-raised animals? If not, do you really deﬁne that protein as “good?” More importantly, beef, dairy, eggs and poultry are NOT the only sources of protein. Plant-sourced proteins are a viable alternative for anyone looking to add a protein punch to their diet. Protein from plants is easily the preferred way for RAW enthusiasts to stay RAW and get their daily ration of protein. ® www.GardenofLife.com no ngmoproject.org VERI Project FIE D NON GMO advertisement • Not Heated More Than 115°F - Preserves Nutrient Integrity of Co-Factors • No Binders of Fillers - They Don’t Provide Nutrient Value • Whole Foods - Nothing Artiﬁcial - Your Body Recognizes Whole Food Not Synthetic Chemicals • Not Tableted - Tableting Creates Pressure, and Pressure is Heat! • Live Probiotics and Enzymes - Aids in Digestion There is one issue with receiving your protein exclusively from plants, though. Protein is made up of amino acids, several of which are considered “essential,” meaning they must come from your diet because the body cannot make them on its own. Animal sources of protein are generally considered to be “complete,” which is another way of saying they have all of the essential amino acids your body requires. Plant-based proteins are rarely considered a complete source of essential amino acids. Thus, anyone who receives all of their protein from plants needs to be sure to include a wide variety of plants in order to get all of the essential amino acids their body requires. It takes some effort to think and plan properly to make sure you’re getting enough complete protein—which is where RAW Protein comes in. RAW Protein is a protein supplement that takes the guesswork out of going RAW. One serving contains 17 grams of protein, but more importantly, it redeﬁnes the meaning of “good” protein. RAW protein is a combination of 13 different plant sources of protein. Each serving contains ALL of the essential amino acids your body needs to thrive. RAW protein is USDA Certiﬁed Organic, RAW and vegan, and that’s just the start. The plants used in RAW Protein are all sprouted to facilitate easy digestion.† Additionally, to aid digestion, every serving of RAW Protein also contains live probiotics and enzymes.† RAW Protein also includes Vitamin Code® RAW vitamins, including the important fat-soluble vitamins A, D (as D2), E and K, which are sometimes lacking in raw, vegan diets. RAW Protein makes it easy and convenient to start your RAW journey by eliminating a common concern of those thinking about Going RAW—where to ﬁnd a great source of plant-based protein. What is RAW? INGREDIENTS: 1 or 2 scoops Garden of Life RAW Meal Vanilla 1 banana 1/2 cup pineapple chunks 1 cup plain or vanilla almond milk Optional: 1/2 teaspoon coconut extract DIRECTIONS: Combine all ingredients in blender for about one minute on high and enjoy. Add an umbrella if you’re outside—if not—pour it in a shaker cup and go! RAW INTAKE Going RAW is a great way to make your calories truly count. RAW foods are noted for their amazing nutrient density. You’ve probably heard the term “empty calories.” For example, a small red delicious apple has about the same amount of calories as two teaspoons of reﬁned sugar. But, when you eat the apple, rather than the sugar, you get so much more, including carbohydrates, ﬁbers (soluble and insoluble), vitamins, water for hydration, pigments from the skin for antioxidant value and a host of other living co-factors including enzymes and probiotics. The sugar is, obviously, the “empty” calories—it just doesn’t come with all the other “good stuff” that is naturally packed inside the apple. One of the perceived issues with going RAW is that it will be hard to replace calories, in e ffect that going RAW means going hungry. Because RAW foods pack so much nutrition in fewer calories, some are concerned with getting enough calories to support their body’s normal function. RAW Meal was designed to combat that issue. As one of the only RAW, USDA certiﬁed organic, vegan meal replacements currently available, RAW Meal is the on-the-go answer for anyone looking to include nutrient-dense RAW food to their lifestyle. Containing 26 superfoods from RAW organic grains, sprouts and greens, RAW Meal provides 34 grams of protein, 9-16 grams of ﬁber and a healthy 2.5 grams of fat (of course, no ugly trans fats), making it an excellent choice for anyone looking to replace empty calories with nutritious ones. RAW Meal is perfect mixed with water, your favorite RAW juice, almond milk or rice milk, resulting in the simplest way possible to go RAW without worrying about whether or not you’re providing your body with the “right” calories. And RAW Meal is now available in delicious, natural ﬂavors. THERE’S NEVER BEEN A BETTER TIME TO Shake it Up and Go RAW. † 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. The relaxing Anti-Stress Drink Re a an Rec ar Free subscription to award-winning Organic Connections e-magazine at www.organicconnectmag.com For more product information, visit www.naturalvitality.com. Gluten-Free Vegan Organic Flavors Organic Stevia tasteforlife july 2013 ® 38 41 Low Sodium, No Sacrifice Flavor-packed recipes that don't need a lot of salt. Is Your Drinking Water Safe? Tips on making sure your family's supply is pure. 45 41 38 30 Covering the Bases Toward a better daily diet. Clip and save our handy nutrition chart on pages 46 and 47. departments 6 Editor’s Note 8 News Bites Slice apples for kids • Music for your mood • The cell phone/BP connection • Stroke symptoms to look for • More 12 Gluten Free Focus Icy treats for the summer. 18 Summer Essentials Awards Our warm-weather favorites. Let us know what you think. 20 Reader Survey 22 In Focus Four nutrients for your heart from cardiologist C. Michael Gibson, MD. Natural ways to keep bugs away. 30 Healthy Family 33 Natural Beauty reader survey 20 What collagen might do for you. 36 In the Bag 48 Last Word pinterest.com/tasteforlife @TasteforLife facebook.com/tasteforlifemag For more health & wellness resources visit www. tasteforlife.com 8 Products advertised or mentioned in this magazine may not be available in all locations. editor’s note Bright Ideas “Today we are connecting with our radiant selves.” That sentence, from a yoga teacher, has stayed with me long after leaving class and flowing back into the activities of a regular day and a typical week. Radiance is everywhere this month—the sun’s reflection on water, the shimmer of a moth wing, an icefilled glass, a child’s smile. I’m thinking of summer’s beauty as a reminder to connect with and celebrate the brightness within every one of us. Look inside this issue for a few ideas on making the most of this light-filled season. On page 12, you’ll find recipes for sweet, naturally gluten-free frozen treats with no refined sugar. I’m going to be making the blackberry-honey yogurt pops more than once, adding fresh basil for grownups and subtracting it for kids. Making dessert at home means that you’re in charge of the ingredients and portion sizes. Indulge happily! Elsewhere you’ll read about one of today’s hottest beauty nutrients (page 33) and explore some serious questions surrounding water quality (page 41). Our annual nutrition chart (page 46) is a trove of information about food and supplements that you may want to hold onto. And don’t miss the Taste for Life Summer Essentials Award winners on page 18—they’re must-haves for health, wellness, and flat-out gorgeous skin. The best news? You can enter to win some of our favorites by returning the reader survey on page 20 or by completing the survey online. We deeply appreciate your feedback, and we’ll be thanking five readers with summer survival kits featuring natural products we love—such as LifeFactory water bottles, Desert Essence Day Cream with SPF, and American Health Ester-C Effervescent. Can’t wait to hear from you! —Johanna Arnone tasteforlife Chief Content Officer and Strategist Johanna Arnone (firstname.lastname@example.org) Managing editor Donna Moxley contributing editors Lisa Fabian, Rich Wallace Copy Editor Elaine Ambrose Art Director Ellen Klempner-Béguin 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) 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); ©2013 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. Editorial Advisory Board Creative and Sales Offices: 100 Emerald Street, Suites A & D, Keene, NH 03431 603-283-0034 For more health & wellness resources visit www. tasteforlife.com The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources. Printed in the U.S. on partially recycled paper. 6 tasteforlife j u ly 201 3 WHAT’s essential to me? Loving life. WHAT’s l a i t n e s es to YOU? ™ WHY OMEGA-3s Support Optimal Metabolism and Body Composition* Support a Healthy Heart and Promote Key Anti-Inﬂammatory Pathways* WHY NORDIC NATURALS Proven Safe and Effective Exceptionally Pure Award-Winning Taste At Nordic Naturals, we believe that omega oils are essential to an extraordinary life. That’s why we’re committed to delivering the world’s safest, most effective omega oils, so you can do more of what you love. What’s essential to us is proven purity, leading freshness, and great taste. It’s sustainability from boat to bottle, so you can feel as good about your ﬁsh oil as you do about your health. What’s essential to Nordic Naturals is simple. It’s what’s essential to you. Essentials for an Extraordinary Life™ | 800.662.2544 | nordicnaturals.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. news bites foods, supplements & prevention child nutrition HYPERTENSION Cell phones may spike blood pressure Researchers have found a surprising trigger for elevated blood pressure (BP): talking on a cell phone. BP readings rose from an average of 121/77 to 129/82 during phone calls. The rise in systolic pressure (the top number) was less dramatic in adults who were used to participating in more than 30 calls per day. “The subset of patients who were more accustomed to phone use were younger, which could show that younger people are less prone to be disturbed by telephone intrusions,” said Giuseppe Crippa, MD. Better recent news shows that yoga can significantly lower BP. About a third of US adults are affected by high BP, or hypertension. SOURCE “New Research Shows What Raises and Lowers Blood Pressure . . .,” American Society for Hypertension, 5/15/13 easier apple eating Slicing an apple will make a child more likely to eat it, according to a new study from Cornell University. Refuting the idea that kids reject fruit because of the taste, the researchers found a whopping increase in apple consumption in elementary schools that offered sliced apples instead of whole fruit. Kids reported that having braces or missing teeth made whole apples difficult to eat. But sales of apples increased by more than 70 percent when they were precut into six pieces. SOURCE “Making Fruit Easier to Eat Increases Sales and Consumption in School Cafeterias,” Cornell University Food and Brand Lab, 4/13 POSITIVE PSYCHOLOGY “Tune” up your mood You can make yourself happier, and listening to cheerful music will help. Two recent studies found that actively trying to improve one’s mood can work in the short term and overall. “Research suggests that happiness relates to a higher probability of socially beneficial behavior, better physical health, higher income, and greater relationship satisfaction,” said Yuna Ferguson, PhD, who led both studies. Participants improved their mood after being instructed to do so, but only if they were listening to upbeat music instead of somber tunes. Those in a second study reported higher levels of happiness after two weeks of such sessions, provided they actively tried to be happier. Dr. Ferguson said that putting her research into practice means not constantly asking “Am I happy yet?” “People should focus more on enjoying their experience of the journey toward happiness and not get hung up on the destination,” she said. SOURCE “Trying to Be Happier Works When Listening to Upbeat Music . . .,” University of Missouri, 5/14/13 8 tasteforlife j u ly 2013 Food Meets Function Now, Get Whole Food Nutrition Plus Targeted Support... All From One Multivitamin. Today, there’s a greater recognition that concentrates derived from whole foods are the best approach to well-balanced nutritional support. And that’s no wonder… because whole-food concentrates provide naturallyoccurring “good for you” nutrients that are found within fruits, vegetables and whole foods. Now there’s a line of multivitamins that help you support your whole-body health and manage your speciﬁc health concerns… all in one complex: More Than A Multiple™ Essentials.* Each formula combines high-performing vitamins, minerals, phytonutrients, herbs, and energy-rich, whole-food concentrates… with an added focus on Cardio, Brain, Vision, or Energy.* More Than A Multiple™ Essentials… It’s whole body health made simple. © 2013, American Health CARDIO BRAIN VISION ENERGY Learn more at AmericanHealthUS.com and choose the formula that's right for you! *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. 13-AH-1066 news bites foods, supplements & prevention WEIGHT CONTROL STROKE ALERT Five “sudden symptoms” Quickly recognizing the signs of a stroke can minimize its effects and even save a life. The Stroke Program at Cedars-Sinai Medical Center recommends seeking immediate medical care for a person of any age with one of these five “sudden, severe symptoms.” be aware of your internal clock Are late-night snacks leading to weight gain? Blame your ancestors. Ancient humans developed a survival mechanism for times of food scarcity, but that system can lead to significant weight gain today. “Of course, there are many factors that affect weight gain, principally diet and exercise, but the time of eating also has an effect,” said Steven Shea, PhD. “People who eat a lot in the evening, especially high-calorie foods and beverages, are more likely to be overweight or obese.” Dr. Shea’s study found that the body’s circadian system, or internal clock, increases hunger and cravings for sweet, starchy, and salty foods in the evening. Since less energy is expended after an evening meal, he recommends eating larger meals earlier in the day. “If you stay up later, during a time when you’re hungrier for high-calorie foods, you’re more likely to eat during that time,” he said. “You then store energy and get less sleep, both of which contribute to weight gain.” SOURCE “Study Explains What Triggers Those LateNight Snack Cravings,” Oregon Health and Sciences University, 4/29/13 1 Sudden numbness or weakness of the face, arm, or leg on one side of the body 2 Sudden confusion, or trouble speaking or understanding 3 Sudden trouble seeing on one side 4 Sudden, severe dizziness, difficulty walking, or loss of balance or coordination 5 Sudden, severe headache with no known cause SOURCE “Five ‘Sudden Symptoms’ of Stroke . . .,” Cedars-Sinai Medical Center, 4/30/13 1-2horiz.indd 1 10 tasteforlife Ju ly 201 3 6/6/13 4:36 PM DIETARY CHOICES Sodium debate continues A recent government report supported lowering sodium intake to 2,300 milligrams (mg) per day, but it cast doubt on whether dropping consumption lower than that would be beneficial. In fact, the Institute of Medicine (IOM) report cautioned that a further reduction could raise the risk of negative health conditions in certain groups. The American Heart Association (AHA) recommends a stricter limit of 1,500 mg of sodium per day. The AHA reaffirmed that recommendation after the IOM released its report. Current federal guidelines advise the lower limit for anyone older than 50, people with hypertension, diabetes, or chronic kidney disease, and all African Americans. Brian Strom, MD, lead author of the IOM report, said consuming less than 2,300 mg per day could increase the risk of heart attack in some people. He also stated that “reducing sodium from very high intake levels to moderate levels improves health. But . . . lowering sodium intake too much may actually increase a person’s risk of some health problems.” The AHA and other groups vigorously denied the IOM claim and voiced concern that it would derail efforts to limit consumption. “It would be a shame if this report convinced people that salt doesn’t matter,” said Bonnie Liebman, director of nutrition at the Center for Science in the Public Interest. Sodium is an essential nutrient, necessary for the balance of water and electrolytes and in the functions of nerves and muscles. High intake is known to increase the likelihood of high blood pressure, which is a risk factor for heart disease. Americans consume about 3,400 mg per day, on average. SELECTED SOURCES “New IOM Report an Incomplete Review of Sodium’s Impact . . .,” American Heart Association, 5/14/13 “No Benefit Seen in Sharp Limits on Salt in Diet” by Gina Kolata, New York Times, 5/14/13 “Studies Support Population-Based Efforts to Lower Excessive Dietary Sodium Intakes, but Raise Questions about Potential Harm from Too Little Salt Intake,” National Academy of Sciences, 5/14/13 A recent report suggests that a daily sodium intake of 2,300 mg is safe. But the American Heart Association recommends a max of 1,500 mg. tfl_HH.indd 1 July 2013 tasteforlife 11 1/30/13 9:38 AM gluten free focus B y E va M i l o t t e N othing cools down a hot day faster than an iced treat. These frozen concoctions are full of good-foryou ingredients like fruit, yogurt, and coconut milk. Some are dairy free, and all are free of refined sugar. Each one is naturally gluten free. Could it be that summer has just gotten a little bit sweeter? Brain freeze healthy desserts for fun in the sun 12 tasteforlife JU LY 2013 It’s Good to Feel Good DGNV Watermelon Granita From the Taste for Life test kitchen 10 minutes prep time + freeze time n serves 6 4 c seedless watermelon chunks 1/2 c pomegranate juice 1. Puree watermelon and juice in a blender until well blended. 2. Pour mixture into an 8x8-inch glass baking dish. 3. Place dish in freezer, uncovered. Approximately every 30 minutes, rake mixture thoroughly with a fork, including edges. 4. After about 3 to 4 hours, when granita is frozen but still grainy, it’s done. Serve immediately in small dessert bowls. Per serving: 42 Calories, 1 g Protein, 10 g Carbohydrates, 0.2 g Total fat, 2.9 mg Sodium Keep your digestive tract healthy and happy with Kyo-Dophilus® Healthy digestion and a strong immune system keep you feeling your best. Studies show that the beneficial probiotics in Kyo-Dophilus help maintain intestinal health and enhance your natural immune response.* Give your digestive tract a little love with Kyo-Dophilus. Nothing’s easier or more effective for supporting healthy digestion and a happy, active lifestyle.* Using frozen fruits when making icy treats helps speed up the crystallization process. for a FREE SAMPLE and a store near you. * 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. www.kyolic.com Call 1-800-421-2998 J uly 2 013 tfl_third_vert.indd 1 tasteforlife 13 12/15/11 11:07 AM brain freeze continued from page 13 DGV Chocolate Almond Butter Po psicles From Simply Sugar & Gluten-Free by Amy Green ($15.95, Ulysses Press, 2011) 15 minutes prep time + freeze time n makes 6 (4–ounce pops) © p e n n y d e l o s s a n to s GNV Blackberry-Honey Yogurt Popsicles From GLUTEN-FREE GIRL EVERY DAY by Shauna Ahern ($29.99, Wiley, 2013) 1O c cold unsweetened chocolate almond milk 2 large ripe frozen bananas, cut into pieces 2 Tbsp almond butter 2 Tbsp cocoa powder K tsp alcohol-free vanilla extract Pinch of powdered stevia (optional) 1. Place all ingredients except stevia into a blender in order listed. 2. Start on low speed and increase to medium. Scrape down bowl if necessary and keep speed on medium until well blended. This keeps the popsicles from incorporating too much air. 3. Taste and add stevia as needed. Too much stevia will bring out bitterness in chocolate, so add lightly. 4. Pour into 6 (K-cup) popsicle molds. Freeze for 4 hours, or until solid. Unmold by running under warm water for 5 seconds. Quick Tip: Using chilled almond milk and frozen bananas helps these popsicles freeze faster, which creates smaller ice crystals and a smoother texture. Per serving: 114 Calories, 2 g Protein, 19 g Carbohydrates, 2 g Fiber, 4 g Total fat, 57 mg Sodium, H Vitamins B12, C, E, Calcium, Manganese 15 minutes prep time + freeze time n makes 12 3 c whole-milk yogurt 2 c fresh blackberries, divided L c honey 2 Tbsp finely chopped fresh basil (optional) DGNV Pineapple -Coconut Ice Crea m From the Taste for Life test kitchen 1. Making the popsicles: Add yogurt, 1 cup of the blackberries, honey, and basil, if you are using it, to a blender. Blend until everything has turned purple and has a smooth texture. 2. Filling the popsicle molds: Plop a whole blackberry into a popsicle mold. Pour a bit of the yogurt mixture into the mold. Plop in another blackberry and more of the mixture. Repeat until mold is three-fourths full. Repeat with remaining popsicle molds. 3. Freeze until popsicles are frozen through, about 1 hour. Per serving: 76 Calories, 2.5 g Protein, 13 g Carbohydrates, 1 g Fiber, 2 g Total fat, 29 mg Sodium 10 minutes prep time + freeze time n serves 6 2 c pineapple chunks 1 (13.5 oz) can coconut milk O c agave nectar K c coconut milk beverage 1 tsp vanilla extract 1. Place all ingredients in a high-speed blender. Blend until smooth and well combined. 2. Chill mixture at least three hours in the fridge. 2. Freeze in an ice cream maker according to manufacturer’s instructions. Per serving: 295 Calories, 1 g Protein, 42 g Carbohydrates, 2 g Fiber, 15 g Total fat, 13 mg Sodium, HHH Manganese, H Vitamin C DNGV Key Lime Ice Cream Reprinted with permission from Paleo Cooking from Elana’s Pantry: Gluten-Free, Grain-Free, Dairy-Free Recipes by Elana Amsterdam (Ten Speed Press, 2013). 10 minutes prep time + freeze time n serves 4 1 (13-oz) can coconut milk 2 Tbsp hempseeds K c freshly squeezed lime juice N c honey 2 Tbsp coconut oil, at room temperature N tsp vanilla crème stevia 2. Blend in lime juice, honey, coconut oil, and stevia until thoroughly combined. 3. Pour mixture into an ice cream maker and freeze, following manufacturer’s instructions. Serve immediately. 4. Let any leftover ice cream melt and store in the refrigerator for up to 2 days before refreezing in ice cream maker. 1. In a high-powered blender, puree coconut milk and hempseeds until very smooth. Per serving: 172 Calories, 5 g Protein, 8 g Carbohydrates, 0.5 g Fiber, 15 g Total fat, 2 mg Sodium, H Vitamin C 14 tasteforlife JU LY 2013 No worries, all yummies. So Delicious速 Dairy Free is dedicated to bringing deliciousness to your dairy-free days. We offer an array of products that delight your family and bring you peace of mind. Join the movement at SoDeliciousDairyFree.com & facebook.com/SoDeliciousDairyFree. Sip Yourself Slender Made with unique natural protein, Aqua Slender™ Weight Loss Drink Mix creates a prolonged feeling of fullness.* When taken before a meal, it helps you feel fuller sooner with the food you are about to eat.* As a result, Aqua Slender makes it easier to be satisﬁed with smaller portions of food and consume fewer daily calories. NATURAL FLAVORS • SUGAR-FREE • JUST 15 CALORIES *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. essentials award winner 2013 4 1 summer essentials the 2013 award winners Pull out the yellow polka dot bikini! Summer has the best soundtrack of the year. Song after song evokes the playfulness, excitement, and romance of the season and reminds us to enjoy the fun while it lasts. Turn up the volume on your favorite tunes, and take a look at Taste for Life’s essentials for the summer of 2013. They’re products we’ve picked to cool down, freshen up, and look and feel our best. Each one evokes easy living. What’s more, they feature ingredients that are good to our bodies and kind to our planet. In other words, it’s more than just a summer love. 10 [ 2 3 [ 8 [ 9 13 [ 12 [ 11 [ Learn more about each award winner—and share your favorites— at tasteforlife.com/summer www. tasteforlife.com ju ly 2013 18 tasteforlife 6 5 7 14 [ 16 [ 15 [ 1. Runa Unsweetened Lime Guayusa Tea This antioxidant-rich, energy-enhancing tea (prounounced gwhyyou-sa) is a traditional favorite in the Amazon. We like the bright lime flavor and zero calories. 2. American Health Ester-C Effervescent Fend off summer colds with all-day immune support. The natural orangeflavored formula is an appealing way to hydrate. In 21-packet boxes. 3. Vitalah Oxylent Oxygenating Multivitamin Supplement Drink This bioavailable, effervescent supplement makes it easy to take a multi every day. Mix into your favorite water bottle and go. In 7- and 30-count boxes. 4. LifeFactory Water Bottle BPA-free and dishwashersafe reusable glass bottles wrapped in a protective silicone sleeve. Fun colors and various sizes mean there’s one for everyone in the family. 5. Vita Coco Pure Coconut Water Packed with potassium and vitamin C for hydrating naturally. We love it icy cold. 6. Barlean’s Total Omega Swirl To-Go Each pouch contains an optimal daily dose of balanced omega 3, 6, and 9 that doesn’t need refrigeration. The natural orange-cream flavor is sweetened with xylitol. In 30 to-go pouch boxes. 7. NeoCell Beauty Bursts Gourmet supplements with easy-to-absorb collagen and hyaluronic acid. A skinfriendly tidbit! Contains 60 soft chews per pack. 8. MyChelle Dermaceuticals Fruit Enzyme Mist An antioxidant-rich, hydrating toner for all skin types. We can’t stop spritzing throughout the day. 17 [ 9. Andalou Naturals All in One Beauty Balm Sheer Tint with SPF 30 Nanoparticle-free UVA/ UVB moisturizer with a sheer mineral tint. Our favorite summer beauty shortcut. 10. DeVita Solar Protective Moisturizer SPF 30+ Broad spectrum sun protection and all-natural moisturizer formulated without nanotechnology. Perfect for breakout-prone skin. 11. Desert Essence Gentle Nourishing Day Cream SPF 15 Dry & Sensitive Skin All-natural UVA/UVB mineral sunscreen. Aloe vera and argan oil rehydrate dry and sensitive skin. 12. Lavera After Sun Gel Ahhh! This soothing gel contains cactus extract and organic aloe vera juice to moisturize sun-stressed skin. 13. TCCD International GeoDeo Island All-day deodorant protection formulated with enzymes, volcanic minerals, and Icelandic algae. We like the tropical scent and the confidence it’s really working. 14. derma e Itch Relief Lotion Don’t let the itch win. This light, natural moisturizer with tea tree, vitamin E, and chamomile provides quick relief for uncomfortable, irritated skin. 15. Kiss My Face Sun Spray Lotion 30 A nanoparticle-free sunscreen with broad spectrum, water resistant protection. A breeze to apply. 16. Quantum Health Buzz Away Extreme Towelettes Handy wipe-on insect protection that’s DEET free, eco-friendly, and safe for the whole family. In boxes of 12 individual towelettes. 17. Eco Lips Facestick SPF 30 Sunscreen Fair-trade certified sun protection for lips, nose, and face. Great for touching up those extra-vulnerable spots. j uly 2 013 tasteforlife 19 reader survey Respond for a chance to win Are you more inclined to buy products if they are certified GMO free? q Yes q No When food shopping, which of the following statements is true for you? Check one. q Local origin is most important q The organic label is most important q Local origin and the organic label are equally important q Neither local nor organic is of primary importance How often do you use natural wellness products and/or natural body care products in your household? q Always q Regularly q Sometimes q Rarely q Never Does the availability of this free publication influence where you shop? q Yes q No If not, do you think that it adds value to your shopping experience? q Yes q No Place a check next to any products you (or your family) use: q Multivitamin/mineral q Essential fatty acids q Probiotics q Herbal supplements or teas q Enzymes q Detox products q Homeopathic remedies q Other nutritional supplements q Natural personal care products q Children’s products q Other_________________ Have you ever bought a food item or product at your local store based on an article you read in Taste for Life? q Yes q No Have you ever bought a food item or product based on advertising seen in Taste for Life? q Yes q No Do you use print coupons? q Yes q No Do you use online coupons? q Yes q No If more coupons were offered in Taste for Life, would you be inclined to use them? q Yes q No Rank these natural-health trends from 1 (my top priority) to 5 (my lowest priority). Use each numeral only once. ____ Socially responsible sourcing ____ Fun, healthy beverages ____ Gluten-free lifestyle ____ Nutrient-dense farming ____ Vegan and vegetarian supplements We’re giving away summer survival kits! Kits feature selected winners of our Summer Essentials Awards. Enter our reader survey for your chance to win. This magazine provides reliable third-party information about natural health and nutrition. As a Taste for Life reader, your opinion matters. We would appreciate your taking 5 to 10 minutes to complete this survey. Your contact information will not be shared or sold; answers will remain anonymous. Responses will be analyzed as a group. To enter, mail the completed survey to Taste for Life Reader Survey, 100 Emerald Street, Suite A, Keene, NH 03431, postmarked no later than July 31, 2013. Or enter online, from July 1 to July 31, at www.tasteforlife.com/survey. Five winners chosen at random will be announced in the October issue. What editorial topic would you like to see covered in Taste for Life? Topic:______________________________________________________ ___________________________________________________________ ___________________________________________________________ What device(s) do you use to access the Internet? Check all that apply. __ Computer __ Smartphone __ Tablet __ E-reader Do you follow Taste for Life on Facebook or Twitter? q Yes q No We make every effort to align our partnerships with companies you care about. Please list your three favorite natural products companies. (Examples may include makers of packaged foods and drinks, supplements, herbal products, natural remedies, or bath products.) 1____________________________________________________ 2____________________________________________________ 3____________________________________________________ Are you: q Male q Female What year were you born?_____________ How many children 18 or under live in your household?______ Any pets? q Yes q No Where did you pick up this issue of Taste for Life? Store:_____________________________________________________ City:______________________________________ State:___________ Would you like an invitation to join our Reader Insight Panel? Taste for Life panelists receive occasional brief surveys and are thanked with free product samples! q Yes q No Your Name __________________________________________________ Phone (______) ________-____________________________________ Email_____________________________________________________ q Check here to receive our free email newsletter. Thank you for your time, and good luck! tasteforlife ® 20 tasteforlife ju ly 201 3 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 ﬂ avors Available at health, natural food and vitamin specialty stores. The Better Vitamin C. Learn more at AmericanHealthUS.com ©2013 American Health Inc. | 13-AH-1072 ® , 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. in focus by C. Michael Gibson, MD 4 for your heart The evidence behind heart-healthy nutrients There’s a lot of focus on healthy eating, but how do we choose one food—or supplement— over another? Given the many choices, and the many health claims that go with them, how do we decide? The answer is actually quite simple—we follow the evidence. This is particularly true when choosing heart-healthy nutrients. Separating the wheat from the chaff can have a big impact on cardiovascular health. As a cardiologist, I always favor options backed by good research. By choosing foods and supplements that have been proven effective in clinical studies, we don’t waste time on something that is providing no help. Certain vitamins are good examples. Vitamins E, B6, and B12 and multivitamins all provide a variety of health benefits. Unfortunately, supporting cardiovascular health is not one of them. Perhaps a future study will contradict this, but for now, the evidence just isn’t there. However, there are a number of compounds that have been shown to improve heart health. By consuming these, either in foods or in supplements, we can reduce our risk of heart disease. reduced mortality and improved the heart’s pumping action. However, wrapped in this kernel of good news is a seed of caution. Patients who had risk factors for heart disease but had no history of heart failure saw no improvement. For those who do have heart disease, the American Heart Association recommends taking about 1 gram (g) of fish oil a day—preferably from fatty fish like salmon. For people who need to lower their triglycerides, the AHA recommends 2 to 4 g per day. It’s a good idea to consult a physician about using omega 3s in pill form. Also, make sure the brand is free of mercury. 2 Red Yeast Rice Produced mostly in China, red yeast rice contains lovastatin, a natural compound that lowers cholesterol. Unfortunately, lovastatin is also a pharmaceutical. This muddies the water, as the US Food and Drug Administration (FDA) considers lovastatin a drug and regulates it accordingly. As a result the compound has been reduced in many supplements to comply with FDA requirements. Different brands lower cholesterol to varying degrees. Lovastatin is not for people who have liver disease or bleeding problems. 1 Omega-3 Fatty Acids Found in fish oil, flaxseeds, walnuts, and other foods, omega-3 fatty acids reduce triglycerides and raise HDL (good) cholesterol. Some studies suggest they are also mild blood thinners and can protect against dangerous heart rhythms. A large study of heart failure patients found omega 3s 1 2 22 tasteforlife ju ly 201 3 3 4 3 Coenzyme Q10 We could all use more energy. Coenzyme Q10 (CoQ10) is essential to mitochondria, the little power plants that supply energy for cells. Mitochondria are found in particularly high concentrations in muscle cells, including heart muscle cells. While CoQ10 has been shown to improve the heart’s ability to pump blood, no studies have been large enough to determine whether it reduces heart disease mortality. However, statins, a class of cholesterol-reducing drugs, are thought to deplete the body’s CoQ10 reserves, leading to muscle aches. Several small studies suggest that taking CoQ10 can boost the body’s reserves and reduce the pain and inflammation associated with statins. an increased cardiovascular risk, does supplementing lower that risk? The verdict is still out. However, a small Israeli study showed that vitamin D supplements reduce cardiovascular risks in diabetic patients. A 20,000patient study sponsored by the National Institutes of Health is now investigating whether large doses of vitamin D3, or 1 g of omega-3 fatty acids, can reduce risks of heart disease, stroke, and cancer. New research is coming out every month. As we gain a better understanding of how different foods and supplements influence heart health, we can tailor our choices accordingly. Don’t just take anyone’s word—read the evidence. TFL For those who do have heart disease, the American Heart Association recommends taking about 1 gram (g) of fish oil a day— preferably from fatty fish like salmon. read more “25-Hydroxy Vitamin D Levels and Its Relation to Disease Activity and Cardiovascular Risk Factors . . .” by Y. Ezzata et al., The Egyptian Rheumatologist, 9/11 n “Coenzyme Q10—a Therapeutic Agent” by J. Lance et al., Medsurg Nurs, 11–12/12 n “The Effect of Red Yeast Rice . . . in Dyslipidemia and Other Disorders” by C.W. Yang and S.A. Mousa, Complement Ther Med, 12/12 n “Effects of Omega-3 Fatty Acid Supplementation on Heart Rate Variability . . .” by K.A. Sauder et al., Psychosom Med, 5/13 4 Vitamin D A large study of 18,000 men found that vitamin D deficiency was associated with increased heart attack risk. This raises an interesting question. While low vitamin D levels are associated with Dr. C. Michael Gibson, MD, is an international leader of clinical trials in heart disease, an educator, and an interventional cardiologist. He works at Beth Israel Deaconess Medical Center, Harvard Medical School. tfl_HH.indd 1 j uly 2 013 tasteforlife 23 3/27/13 10:09 AM life in balance b y ly n d a wa l l a c e stressed out? ● ● ● ● ● 5 proven ways to get relief Sometimes stress gets a bad rap. In reasonable doses, stress can enhance our performance, focus our attention on trouble spots, and motivate us to take worthwhile action. But when we have too much of it without relief, stress can be unhealthy and counterproductive. So we all need to have some go-to techniques that we know we can rely on to relieve stress when it threatens to get the best of us. Here are some of the techniques that studies have shown to be the most effective. Different things work for different people; what matters is that you find some techniques that are effective for you and remind yourself to use them when you need them. Why not choose one or two and give them a try right now? ◗ 2. Gain Psychological Distance A more cognitive way to cope with stress is to gain psychological distance by imagining yourself far away from your current circumstances. This technique actually engages areas of our brains that aren’t so caught up in our current worries, relieving our stress and opening us up to new approaches to problem solving. Just create a vivid mental picture of yourself five years in the future—or 500 miles away right now. Dream up a detailed picture of yourself in the future or far away—what you’re doing, who you’re with, and what’s around you. You’ll be engaging brain circuitry that isn’t involved with your current stress, and you’ll be able to feel yourself relax. ◗ 1. Exhale I’d always thought that the important thing about breathing was inhaling—after all, our bodies need oxygen, and we’ve all been told to “take a breath” when we’re stressed out. But research shows that for stress relief, the real key is in releasing our breath—in other words, the magic is in the exhale, not the inhale. In fact, people who have trouble breathing are now told to focus not on getting a good breath in, but on exhaling completely, which then naturally stimulates a fuller inhale. And that is the key to one of the simplest and most effective techniques you’ll ever find for stress relief—the eight count exhale. Here’s how to do it. Breathe in to a count of four. Breathe out to a count of eight. Repeat in a comfortable rhythm for a minute or two. That’s it. And if you don’t like counting over and over again, just try to exhale for about twice as long as you’re inhaling. Exhaling more slowly than we inhale is remarkably effective at relaxing us, both physically and emotionally. 24 tasteforlife ju ly 201 3 ◗ ◗ 3. Work Up a Sweat Exercise stimulates our brains to release endorphins, chemicals commonly referred to as pleasure hormones. These are the same hormones that are released when we do something we love to do, and they make us feel calmer and happier. Exercise also burns cortisol, a chemical often referred to as the stress hormone. Our bodies produce cortisol when we’re angry, anxious, or afraid, and exercise is one of the most effective ways to overcome the effects of cortisol and calm back down. So do your brain a favor (and the rest of your body along with it) by getting out there and working up a sweat. 4. Look for the Good Stress is often a response to a real or perceived threat. And when we feel threatened, our brain’s automatic threat response takes over, narrowing our focus so that it becomes very difficult to see anything other than the threat itself. This can be very helpful in those rare cases when our life or safety is actually at risk, but it can really be a burden when the threat is less dire or more chronic. To combat fear or insecurity, we need to consciously choose to expand our vision to include reasons for hope, gratitude, and pleasure. One of my favorite examples of looking for the good comes from the wonderful Fred Rogers: “When I was a boy and I would see scary things in the news, my mother would say to me ‘Look for the helpers. You will always find people who are helping.’ To this day, especially in times of ‘disaster,’ I remember my mother’s words and I am always comforted by realizing that there are still so many helpers—so many caring people in the world.” ◗ 5. Be Part of the Good It’s simply true that what we put into the world affects what we get back from it. People who go out of their way to help others consistently rate other people as kinder, their communities as more supportive, and the world as a better place to live, than people who don’t. If you’re feeling stressed, isolated, or unhappy, find someone who could use your help, and give it. You won’t just feel less stressed; you’ll also feel better about yourself and the world around you. 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 coaching, career coaching, and workshops to clients around the world, in person, and by phone and video. You can find out more at www.lyndawallace.com. j uly 2 013 tasteforlife 25 Omega-3 That Tastes Like Dessert? Finally! Omega-3 The Whole Family Will Love! Omega Swirls are all-natural, SUGAR FREE fish oil and flax oil supplements with the taste and texture of a fruit smoothie. Just a daily spoonful without the oily mess or large capsules. Supports: ü Mood, Attention & Brain Support* ü Joint Mobility & Bone Density* ü Healthy Heart* ü Energy & Endurance* Also available in convenient, individual “To-Go” packets. Scan to see Swirl video You need to try to believe it. For a FREE sample & $2.00 coupon visit barleans.com/promoTFL713. * 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. (800) 445-3529 | barleans.com food for thought By Sa m N o r to n refresh your health WHich is important—what’s on the inside or what’s on the outside? Both! With this month’s selection of books, you’ll find ways to refresh your diet and sense of well-being. The Sprouted Kitchen: A Tastier Take on Whole Foods by Sara Forte ($25, Ten Speed Press, 2012) Skinny Smoothies: 101 Delicious Drinks That Help You Detox and Lose Weight by Shell Harris and Elizabeth Johnson ($16, Da Capo Press, 2012) Smoothies are more than just a tasty and refreshing treat; they’re an easy way to get the recommended amount of nutrients without consuming excessive fat and calories. This new title provides low-calorie and nutrient-packed recipes that can help jump-start a healthy lifestyle. A handy section on the health benefits of various fruits and vegetables is included, as is a sample weeklong menu of daily smoothies. The nutritional information provided helps you select smoothies based on the nutrients your body needs. Smoothie fanatics Shell Harris and Elizabeth Johnson show that smoothies are not only a great way to lose weight, but also an important step to help rid your body of toxins. With 100 tempting recipes, this cookbook shows readers how to take advantage of seasonal foods and whole grains. The recipes are healthy and vegetarian; some are gluten free. This book serves as a guide for the health-conscious eater by explaining how to use a creative approach when eating mindfully. From Ranchero Breakfast Tostadas to Stacked Watermelon with Feta and White Balsamic, recipe writer and veggie enthusiast Sara Forte shows how eating nutritiously is not only about incorporating fresh produce, whole grains, unsaturated fats, and natural sugar alternatives but also about creating meals that will satisfy everyone. Reprinted with permission from The Sprouted Kitchen. Photos © Hugh Forte. Tai Chi—The Perfect Exercise: Finding Health, Happiness, Balance, and Strength by Arthur Rosenfeld ($19.99, Da Capo Press, 2013) In our fast-paced and stressful lives, health, happiness, and fitness often take a backseat to work and other responsibilities. It’s important to find a balance so we can achieve physical and mental well-being. T’ai chi master and Taoist monk Arthur Rosenfeld shows us how to find refuge from our chaotic lives by using the art of t’ai chi to bring mind and body back into harmony. He provides readers with exercises that tone muscle, lower blood pressure, improve sleep, increase focus, and ease symptoms of many health issues—including asthma, insomnia, chronic fatigue, arthritis, and hypertension. T’ai chi is more than just an exercise; it’s a way to adopt a calmer and fitter lifestyle. july 2 013 tasteforlife 27 is a vitamin-mineral dietary supplement formulation fully optimized for absorption and utilization by everybody, regardless of their background or lifestyle. It is solidly grounded in the most current nutritional science and clinical research, and uses ingredients carefully selected to provide a long list of vitamins and minerals proven essential for human nutrition, in their safest, best tolerated and most biochemically active forms. This formulation contains only ORTHO nutrients, substances that are chemically identical to the body’s own molecules, in line with Nobel prize winner Linus Pauling’s concept of employing ORTHODOX MOLECULES to better support health. ● Provides clinically meaningful allowances of the various nutrients in a daily dose of 3 capsules. Multiples that recommend taking one or two capsules daily cannot squeeze sufficient amounts of all these nutrients into this small mass, so often take “shortcuts”. ● Avoids common “shortcuts” that compromise product quality, such as the use of magnesium oxide or zinc oxide, which are mineral forms known to be very poorly absorbed and utilized. Best Multiple ● Provides nutrients most proven to support metabolism, renewal, and maintenance at the cell, tissue and organ levels, and to promote the body's overall well-being.* Clinical research clearly shows daily consumption of a potent multiple-vitamin-mineral promotes ongoing health and vitality.* ● Taking Best Multiple daily will help ensure that the body’s needs for core vitamin and other essential nutrients are being satisfied on an ongoing basis. Always Ask For the Best A science-based formulation, Best Multiple is made with nutrients of unsurpassed quality, delivered at an affordable price. To learn more about Best Multiple, or any other Doctor’s Best products, please call us at 800333-6977, or visit our highly informative website at www.drbvitamins.com. © 2013 Doctor’s Best, Inc. *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. simply good b y l i s a fa b i a n savoring the taste of summer how to dry apricots There’s nothing quite as luscious as a sweet apricot on a summer day. But summer doesn’t last long, and neither does apricot season. To preserve the flavor of this favorite fruit, try the easy technique of oven drying. It’s a practical and economical way to enjoy apricots year round. And you won’t even need a food dehydrator to make this fun recipe, since the fruit’s preserved by the oven’s heat. These apricots aren’t treated with sulfur, so they won’t have the bright orange color of commercially dried fruit—but they taste just as good! TFL Dried Apricots Excerpted from Put ’Em Up! Fruit by Sherri Brooks Vinton, used with permission from Storey Publishing. 25 minutes prep time + drying time n yields 2 c dried fruit from 2 lb apricots 12 (500 mg) vitamin C tablets, crushed, or 2 tsp vitamin C powder 4 c water 2 lb apricots PREPARE FRUIT: 1. Preheat oven to 170°F. 2. Combine vitamin C and water in a large bowl and stir to dissolve. Halve and pit apricots, adding them to water as you go. 3. You can dry apricots in halves or slices. To prepare halves for drying, push your thumb against the skin side of each apricot half to flip it inside out. To dry slices, cut pitted and halved apricots into K-inch wedges. Either way, return apricots to acidulated water as you prep them to prevent browning. After you have added last of fruit, let it soak for 5 minutes. PRESERVE FRUIT: 1. Drain fruit and pat it dry. Arrange fruit on wire racks, such as cake cooling racks, set over baking sheets to capture any drips. Two pounds of fruit will fill two 11x17-inch racks with plenty of room for air circulation. Do not crowd fruit onto one rack; crowded fruit won’t dry properly. Place racks in oven and prop door open with a wooden spoon to allow steam to escape. Drying times will vary depending on size of apricots. Slices can take up to 7 hours and halves up to 10. The fruit is completely dry when you can squeeze it in your hand and it doesn’t stick together, yet it remains pliable. 2. Cool apricots to room temperature, and then condition them by transferring them to a covered container and letting them sit for 1 day. This allows dried fruit to redistribute any trapped moisture. If you notice moisture collecting on sides of container, repeat drying process for another hour or so. Fully dried apricots will keep in an airtight container for up to 1 year. Fun apricot facts: A Persian poet once described the apricot as the “golden seed of the sun.” California produces about 90 percent of the apricots grown in the United States. The US total can top 60,000 tons! Confucius is believed to have perfected his philosophies while sitting beneath an apricot tree. J u ly 2 013 tasteforlife 29 healthy family b y lisa fabian Learn the 5 steps to take right away after finding a tick on yourself, a family member, or your pet at tasteforlife.com/ticks www. tasteforlife.com bug off! Avoid disease-carrying pests If diagnosed and treated very early on, Lyme disease can almost always be cured. It’s when it becomes chronic because of a misdiagnosis or an undiscovered bite that symptoms can linger and become severe. Finding a tick on the body can be challenging once it’s attached. They tend to migrate to dark, hard-to-see places (scalp, armpits, groin), and their bites are painless. Keep in mind that these insects can be various colors and sizes. Nymphs are as small as a poppy seed, while the adult ticks that are engorged with blood can be much larger. Fortunately ticks don’t jump and they don’t fly. Summer also means mosquito season. These winged insects are not just annoying; they can carry human diseases as well. Staying protected is the key to avoiding not only a pesky, inflamed bite but also more serious conditions. West Nile virus can manifest as flu-like symptoms, nervous system issues, or brain inflammation. Eastern Equine Encephalitis can affect the central nervous system and cause severe complications and even death. (There’s a vaccine for horses but not for humans.) suckers from getting on you in the first place. Wear light colors and long sleeves to make it easier to see any ticks crawling on your clothes. Tuck pant legs into socks. Purchase clothing with built-in repellent, and be sure to wear it whenever you go outside. Treat your pets every month with a veterinarian-recommended repellent so they won’t bring disease-carrying pests into your home. Stay away from tick-infested areas, including leaf litter under trees, long grass, stumps, fallen logs, and rock walls. Some people believe that the most effective insect repellents are made from DEET. But this chemical has been linked to neurological damage, with young children believed to be particularly vulnerable. If you wish to avoid DEET, there are natural bug sprays, rollons, and creams available made from pure and effective essential oils. Apply them frequently. Do a full-body scan for ticks after spending time outdoors. Put any clothes that you wore outdoors directly in the dryer and use high heat for 15 minutes to kill ticks. TFL SELECTED SOURCES “Co-Infection Introduction”; “Lyme Disease Introduction”; “Personal Prevention,” www.lymedisease. org n “Lyme Disease,” American Lyme Disease Foundation, www.aldf.com, 4/26/10 n “Mosquito-Borne Diseases,” www.mosquito.org, 2011 n “Top Ten Facts You Need to Know About Ticks,” www.tickencounter.org, 2013 Summer’s all about the great outdoors. But warmer weather means it’s also prime time for ticks and mosquitoes. Here’s how to stay safe and protect yourself and your family from these pests. Tick talk . . . mosquitoes too Lyme disease is transmitted by ticks infected with Lyme spirochetes. Known as “the great imitator,” its symptoms mimic those of many other diseases and can affect any organ of the body—including the brain, nervous system, joints, and heart. Unfortunately ticks may also carry more than a dozen other diseases. Some of these include Anaplasma, Babesia, Bartonella, and Ehrlichia. Ticks can remain attached to the skin for several days while they feed. The longer they remain on the body, the greater the chance diseases can be passed into the bloodstream. Not all ticks are infected with disease. However, if you’ve been bitten or spent any time in tick-infested areas, be alert to any symptoms that may appear. With Lyme disease there’s sometimes—but not always—a red rash at the site of the bite. Flu-like symptoms and joint pains can also occur in the initial stage of the disease. Preventing bites There’s no guarantee that you’ll never get bitten by a tick or mosquito. But there’s a lot you can do to prevent those 30 tasteforlife j u ly 201 3 Life happens. When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of bene cial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is e ective.* But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sni es and intestinal yuckiness, our balance of good and bad bacteria is thrown o .* So, c’mon life, bring it on. We’re ready for you. E ective. Convenient. Kyo-Dophilus. for a FREE SAMPLE and a store near you. *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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd. Call 1-800-421-2998 Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com Did you know collagen also supports joint health? Read a research summary at tasteforlife.com/collagen natural beauty by sandra neil www. tasteforlife.com youth in a bottle Collagen may slow the telltale signs of aging Sagging skin isn’t that much different from a sagging roof on a building. It’s caused by a breakdown in the structure that holds it up. Scientists even talk about the skin’s “scaffolding,” as if it were a structure of wooden beams. j uly 2 013 tasteforlife 33 youth in a bottle continued from page 33 Creams and gels do a good job of keeping the skin hydrated and smooth. Their effects on wrinkles and lines, however, will usually be limited in the long term. Collagen is a key component of the skin’s scaffolding, and if you don’t have enough of it, you may see fine lines, wrinkles, or age spots. The trouble is, our collagen production naturally declines as we age. If you’re out of your twenties, you’ve almost certainly begun to see the effects. area of the body for the experiment because the skin there didn’t have any sun damage.) Over the next three months, collagen cells began to increase. The skin layer grew thicker and developed more blood vessels, which in turn nourished the collagen cells. “We’ve shown that we can essentially trigger a signal for cells to wake up,” said Gary Fisher, PhD, who is a professor of dermatology. He said such filler should not be used throughout the body, but he was encouraged with the potential for increasing the skin’s structural integrity through strategic injections. Some licensed dermatologists offer injections of collagen. Injected collagen breaks down too, so the procedure usually needs to be repeated, sometimes as often as four times a year. Reversing skin aging Collagen and elastin are the chief substances that give skin its firmness and elasticity. It’s inevitable that they’ll diminish as you age. You can slow the process by eating a healthy diet, staying hydrated, and getting plenty of exercise. And one recent study shows that taking a collagen supplement may even reverse it. In a study published in 2012, a group of healthy women with “visible signs of natural and photoaging in the face” began taking a daily collagen supplement. (This collagen was derived from chicken cartilage; the nutrient is available as a liquid, powder, or tablet from both animal and marine sources.) After six weeks, the trial didn’t appear to be going very well. The participants had a significant increase in fine lines and wrinkles. The scientists aren’t sure why, but after another six weeks, things had improved dramatically. There were far fewer lines and wrinkles than at the beginning of the study, and dryness and scaling were also reduced. Blood circulation to the skin improved, bringing more oxygen and other nutrients to it. And the skin had indeed produced more collagen. The researchers concluded that collagen supplements can “reduce visible aging signs in the human face.” For more health & wellness resources visit www. tasteforlife.com Nourishing the surface The most conventional way of suffusing the skin with more collagen is through emollients. Collagencontaining creams can help boost the skin’s structure, but they usually don’t penetrate very deeply. Creams and gels do a good job of keeping the skin hydrated and smooth. Their effects on wrinkles and lines, however, will usually be limited in the long term. So is there such a thing as youth in a bottle? Collagen supplements, fillers, and creams provide temporary collagen help. Coupled with a healthy diet, exercise, and sufficient hydration, it’s the best we can do to slow the signs of aging and help support our skin’s “scaffolding.” TFL SELECTED SOURCES “Enhancing Structural Support of the Dermal Microenvironment Activates Fibroblasts, Endothelial Cells, and Keratinocytes in Aged Human Skin in Vivo” by T. Quan et al., Journal of Investigative Dermatology, 3/13 n “Ingestion of BioCell Collagen, a Novel Hydrolyzed Chicken Sternal Cartilage . . .” by S.R. Schwartz and J. Park, Clin Interv Aging, 7/27/12 n Return to Beautiful Skin by Myra Michelle Eby ($14.95, Basic Health, 2008) n “To Make Old Skin Cells Act Young Again, Boost Their Surroundings, U-M Scientists Show,” University of Michigan Health System, 12/10/12 Web Exclusives! ■ Natural beauty for the heart of summer ■ How to protect eye health ■ What to do with all that squash! Waking up the cells You can also rebuild your skin’s “scaffolding” by coaxing the body to produce more collagen on its own. At least that’s what University of Michigan researchers reported late last year. They injected hyaluronic acid—a type of “filler” used by dermatologists to reduce facial wrinkles—into the buttocks of older adults. (They chose this 34 tasteforlife tfl_third_vert.indd 1 j u ly 2013 3/18/13 3:39 PM in the bag Can’t find them? Ask your store to contact the manufacturer directly. No sacrifice Living Now from Now Foods offers all-natural, gluten-free, and allergy-friendly foods that are big on flavor and made without the eight major allergens including wheat, nuts, soy, and dairy. 888-669-3663, www.livingnowfoods.com One and done! Barlean’s new Ideal Omega 3 packs 1,000 mg of concentrated EPA/DHA in just one fish softgel. Scan and watch a fun 2-minute video. Homemade water purity Triple play The compact Waterwise 4000 purifier effectively removes contaminants providing fresh, 100-percent steam distilled/filtered water. As simple to operate as a coffeemaker! Free report and catalog. 800-874-9028 ext. 793, www.waterwise.com/tfl Kyolic Aged Garlic Extract, Red Yeast Rice Plus CoQ10 combines three powerful ingredients to enhance the body’s natural ability to maintain healthy cholesterol levels and support overall heart health. www.kyolic.com Tasty and informative Each of Alvita’s newest teas is certified organic, kosher, and gluten free. A supplement facts box provides nutritional information, while the side panel explains the herb’s traditional use. www.Alvita.com Dairy-free goodness Turtle Mountain So Delicious Dairy Free products include delicious beverages, frozen desserts, “yogurts,” and coffee “creamers” to be enjoyed throughout the day and in recipes. 866-388-7853, www.sodeliciousdairyfree.com 36 tasteforlife j u ly 2013 These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Contact us for a FREE SAMPLE! firstname.lastname@example.org Having beautiful and radiant skin has never been so easy or so delicious. NeoCellâ€™s Beauty Bursts deliver potent beauty nutrients like Collagen and Hyaluronic Acid all in one all-natural, downright irresistible soft chew. And with an expert formulation bursting with essential nutrients for healthy hair, radiant skin and strong nails, youâ€™ll be irresistible too.* Want to shake the salt habit? Find easy strategies at tasteforlife.com/salt www. tasteforlife.com Low Sodium, No Sacrifice Are you aware that salt is an edible rock? And that it’s the oldest food additive, first used as a preservative? You probably already know the problem with salt, also known as sodium chloride. We all require a small amount of salt. But most Americans get too much of it, which puts our health in danger. Health Pressures If you’re one of the third of Americans with hypertension—high blood pressure—a high-sodium diet may be to blame. The reason: Sodium increases blood pressure in some people’s bodies by causing excess fluid retention. The heart endures an added strain as a result. In addition to cardiovascular diseases and hypertension, high sodium intake also can increase risk of stroke, stomach cancer, osteoporosis, and kidney disease. Consuming high-sodium foods can cause calcium loss, thus weakening your bones, says the National Osteoporosis Foundation. How much sodium is too much? Consume 1,500 milligrams (mg) or less daily, recommends the American Heart Association. That’s a little over a half teaspoon of salt. (For more about safe limits, see page 11.) Most Americans eat about 3,400 mg of sodium per day— more than double the recommended amount. In a report released last February, the American Heart Association found that even a gradual reduction of sodium to about 2,200 mg daily over 10 years would save as many as half a million lives. B y L e t i t i a L . S ta r Tasty strategies and recipes Sodium Sources You may be surprised that these foods often contain sodium: breads, bagels, nonfat cottage cheese, ready-to-eat cereals, and pumpkin pie. Table salt is about 40 percent sodium. SELECTED SOURCES “10 Ways to Control High Blood Pressure Without Medication,” www.mayoclinic.com n “Food and Your Bones,” National Osteoporosis Foundation, www.nof.org n “Lower Salt and Sodium: A Key to Good Health,” Harvard School of Public Health, www.hsph.harvard.edu n “Reducing Sodium in Your Diet”; “Shaking the Salt Habit”; “Sodium (Salt or Sodium Chloride),” American Heart Association, www.heart.org/ n “Sodium, Na (mg) Content of Selected Foods . . . ,” USDA National Nutrient Database for Standard Reference, Release 24, http:/ /ndb.nal.usda.gov 38 tasteforlife JU LY 2013 Se nsation a l Summer Eating: 4 Recipes with low or no salt! DGNV L emon, Thyme , and Fennel Dressing This no-salt dressing enhances summer’s finest leafy green or chopped salads, or any raw, sautéed, or grilled veggies. DGNV Low-Sodium Sun-Dried Tomato Veggie Sauce This rich-tasting vegan sauce is great hot or cold. Spoon it over your favorite cooked, cold pasta for lunch or dinner. This is a wonderful way to enjoy organic summer vegetables. Be sure to use lowsodium sun-dried tomatoes. DGNV Mango, Pineapple, and Red Pepper Salsa This colorful crowd-pleaser is so packed with flavor that you’ll never miss the salt. 10 minutes prep time n Makes about 1K cups K c olive oil (or your favorite salad oil) K c water N to K c fresh lemon juice 1 Tbsp apple cider vinegar 2 Tbsp fresh or 1 Tbsp dried thyme 2 Tbsp ground fennel 1 tsp garlic granules 1 tsp fresh or K tsp dried dill 1 tsp cracked black pepper (optional) 1. Whisk all ingredients together in a bowl. Chill before using. 2. Keep refrigerated and use within a week. Per 2-Tbsp serving: 88 Calories, 1.5 g Carbohydrates, 0.5 g Fiber, 9 g Total fat, 2 mg Sodium 15 minutes prep time n makes about 3 cups 15 minutes prep time n makes about 2K cups DGNV No-Salt Garlic and Cumin Seasoning This easy-to-make blend can be used as a flavor-packed dry rub for your summer grilling. Or sprinkle it on corn-on-the-cob, cooked potatoes, vegetables, rice, egg whites, or tofu. 1 c chopped vegetables (mix and match zucchinis, bell peppers, onions, garlic, leeks, broccoli, tomatoes, etc.) 1 Tbsp garlic granules 2 to 4 Tbsp low-sodium sun-dried tomatoes packed in oil N c fresh chopped herbs (mix and match basil, oregano, sage, rosemary, thyme, etc.) N tsp ground chipotle pepper (optional) 1 (16 oz) can of tomato sauce or tomato puree (no-salt, no-saltadded, or low-sodium varieties) Sprigs of parsley or cilantro for garnish 1. In a large pot or skillet over medium heat, sauté vegetables and garlic with sun-dried tomatoes for a few minutes until vegetables are soft. 2. Add herbs, chipotle, if using, and tomato sauce or puree. Reduce to simmer. Stir constantly until sauce is wellblended and hot. 3. Garnish and serve right away or refrigerate and use within three days. Per 1-cup serving: 87 Calories, 4 g Protein, 20 g Carbohydrates, 4 g Fiber, 0.5 g Total fat, 79 mg Sodium, HHHHH Vitamin C, HH Vitamin A, Copper, Potassium, H Vitamins E, B6, K, Minerals Iron, Manganese 1 c diced mango (fresh or frozen, thawed) 1 c diced pineapple (fresh or frozen, thawed) N c diced red bell pepper N c diced white or red onion N c fresh lime juice 1 Tbsp orange juice 1 to 2 jalapeno peppers, seeded and finely diced K tsp ground chipotle or ancho pepper (to taste) N c fresh chopped mint N c fresh chopped cilantro Sprigs of cilantro or mint for garnish 1. Toss all ingredients in a large bowl. Garnish with cilantro or mint sprigs. 2. Chill before serving. Keep refrigerated and consume within two to three days. Per N-cup serving: 32.5 Calories, 0.5 g Protein, 8 g Carbohydrates, 1.5 g Fiber, 3 mg Sodium, HH Vitamin C 10 minutes prep time n makes N cup 2 1 1 1 Tbsp ground garlic Tbsp ground cumin Tbsp ground mustard powder tsp onion powder Pinch of ground cayenne pepper (optional) D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian 1. Combine all ingredients in a bowl. Mix well. 2. Store in a clean glass jar with a tight-fitting lid. Use within a month. Per K-tsp serving: 5.5 Calories, 1 g Carbohydrates, 0.5 mg Sodium Original recipes by Letitia L. Star. Recipes are analyzed by Taste for Life using data sources including nutraCoster nutrition analysis software. Actual values will 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 J ULY 2 013 tasteforlife 39 Futurefood All in One Multi-Supplement THE WORLD’S 1st ™ Organic Multi-Vitamin • 25 Billion Probiotics • 23 Grams of Plant Protein • Organic Multi-Mineral Complex • 80 Plants • 7 Servings of Fruits + Vegetables • 7 Vegetable Based Digestive Enzymes • 6g of Fiber • 26 Antioxidants • Meal Replacement And so much more! Maximum Vibrance is the most comprehensive nutritional multi-supplement you will nd anywhere in the world. It’s more than a superfood, it’s a Futurefood™! Available at Fine Health Food Stores | Manufactured for and Distributed by Vibrant Health, Canaan, CT 06018 | 800-242-1835 | www.vibranthealth.us b y L e t i t i a L . S ta r is your WATER SAFE? With just the turn of a handle, it flows abundantly out of the faucet. A cool glass of water is so refreshing on a hot summer day. But is your home’s tap water truly free of impurities? Common drinking water contaminants such as lead and chlorination byproducts are thought to cause serious health problems including cancer, birth defects, hypertension, nervous system problems, and more. Here’s what you should know to safeguard your family’s health. Protect your family’s health j uly 2 013 tasteforlife 41 is your drinking water safe? continued from page 41 Get informed: Potential Problems Save This Number! Safe Drinking Water Hotline: 800-426-4791. This hotline provides information about drinking water and groundwater programs. Lead alert Even newer “lead-free” plumbing may contain up to 8 percent lead. It’s likely that your residence has lead pipes, fixtures, and solders if it was built prior to 1986. Lead can harm almost all of your body’s organs and systems. Young children are particularly at risk for lead toxicity, which can result in permanent brain and nervous system damage plus slowed growth and anemia. And adults are not immune to lead’s toxic effects; ingesting lead can cause blood pressure increases as well as kidney and reproductive problems. Pregnant women need to be particularly cautious about ingesting lead. The first step is to learn if toxins are present in your home’s water supply. If you are connected to a large public water supply system, you should have received your annual Consumer Confidence Report (aka Water Quality Report), which your supplier is required to mail to you annually by July 1. It explains the source of your water as well as what’s in it. Your report also might be posted online at EPA’s website, http://water.epa. gov. Select “Drinking Water” and then “Local Drinking Water Information.” The same EPA site offers tips on how to interpret the report. Whether you’re using public water or your own well water, testing might be a good idea because even if the source is clean, contaminants such as lead can leach from your plumbing into water before it flows out of your faucets. Your local hardware store may supply home water-testing kits. The EPA recommends home water testing by professional companies certified by your state. Some labs will provide the necessary bottles and instructions to obtain a sample, and then test the samples you return to them. For a list of certified laboratories in your state, see http://water.epa.gov/scitech/ drinkingwater/labcert/statecertification.cfm. There’s a long list of potential contaminants to watch out for, including arsenic, atrazine, lead, mercury, volatile organic compounds, and chromium-6. Some contaminants, such as radon, radium, and arsenic, occur naturally. However, other water supply contaminants such as microorganisms, pesticides, and nitrates come from people, animals, and industry. Get Clear: Possible Solutions After determining if there are potentially harmful contaminants in your home’s water supply, the next step is to evaluate solutions based on what substances need to be removed and your budget. Home water filters. Options include single or combined technologies such as carbon filters, reverse osmosis, distillers, or ultraviolet (UV) treatment. Filter styles include pitcher, faucet-mounted, countertop, or under-sink plumbing. Look for faucet-mounted and showerhead filters, as well as water bottles and pitchers with built-in filters. NSF International, a not-for-profit public health organization, recommends carbon/charcoal filtration to remove chlorine and chlorination byproducts. In-store water purification machines or eco-friendly bottled water. As a convenience to their customers, some natural products stores sell purified water through easy-to-use dispensers. These in-store machines may combine several filtering systems. Other options include responsibly packaged spring, artesian, or mineral water. Did you know? The Safe Drinking Water Act of 1974, which was amended in 1986 and 1996, is the federal law that mandates all US public water systems meet federal contaminant standards. The Environmental Protection Agency sets the maximum level for contaminants. However, contaminants may still exist in your tap water in lesser amounts even if it meets all legal requirements. Safe water storage Don’t add toxins to your water. It’s just common sense to store your clean water in containers made of BPA-free plastic, or glass or stainless steel. Bisphenol A (BPA) is an endocrine disruptor that has raised many health concerns. Invest in BPA-free plastic water storage containers in 1- to 5-gallon sizes with handy dispensers. Use BPA-free ice cube trays or ice pop holders. Reusable, sturdy BPA-free water bottles or canteens, with loop or flip caps, are often made with earth-friendly recycled materials. For youngsters, find BPA-free, kid-size water bottles with fun designs. TFL SELECTED SOURCES “Chlorination Byproducts”; “Chlorine”; “Drinking Water Contaminant Guide,” NSF Contaminant Guide, www.nsf.org n “Consumer Confidence Report”; “Drinking Water Contaminants”; “Home Water Treatment Devices,” EPA, www. cfpub.epa.gov n “Lead: Drinking Water”; “What Are the Health Effects of Lead?” EPA’s Protect Your Family page, www2.epa.gov n “Safe Drinking Water Hotline,” EPA, http:/ /water.epa.gov n “What Is BPA, and What Are the Concerns About BPA?” by Katherine Zeratsky, RD, LD, www.mayoclinic.com 42 tasteforlife j u ly 2013 Enjoy the foods you love without the that don’t ingredients love you. Living Now offers natural and organic gluten-free grains, ours, and mixes produced in a dedicated gluten-free facility. All of our products are made without wheat, eggs, dairy, nuts, soy, and sh, and are certi ed kosher. Get back to feeling good again with our allergy-friendly foods that you’ll purely love. Now available at your favorite health food store. livingnow gluten-free A l way s Ma de Witho ut NEW! Dairy Wheat Soy Nuts Eggs Produced in a dedicated gluten-free, allergy-friendly facility. livingnowfoods.com Ancient Grains • Flours • Baking Mixes Advertisement Finally A Weight Loss Plan That Works Lose up to 10 pounds in just 14 days with Almased W ant a fast, yet safe way to lose weight and look great? Almased offers an effective weight loss solution that boosts energy and preserves muscle mass. Its unique formula is clinically tested to support proper nutrition and quick weight loss. While other dietary supplements often contain caffeine, ephedrine or other harmful stimulants, Almased® blends only fermented soy, yogurt and honey, for a formula so safe that even people with diabetes can use it. You can also supplement your diet with Almased to boost your immune system and increase energy. Over 10 years of scientiﬁc research shows Almased® nourishes the body as it stimulates healthy, long-term weight management and overall good health. Maintain a healthy weight, promote a feeling of well-being and boost your metabolism with Almased. Beyond Breakfast 8 tablespoons of Almased (50 g) in low-fat mil with 1 teaspoon k of oil (ﬂaxseed , walnut or olive), 1 teaspo on cinnamon or unsweetened cocoa powder , if desired Lunch Vegetables an d salad with lea n meat or ﬁsh (see recipe ide as online) Dinner 8 tablespoons of Almased (50 g) in water wit 1 teaspoon of h oil (ﬂaxseed, wa lnut or olive), 1 teaspoon cin namon or unsw eetened cocoa powder, if desir ed .c om EN TE R SO UR CE CO DE : T L 1 w w w .b ik in i- pl an Second Week And Breakfast, Lunc h and Dinner Replace all 3 meals with 8 ta blespoons of Almased ® (50g) in water with 1 teaspoon of (ﬂaxseed, walnu oil t or olive) for each meal. Dr as much vege ink table broth as you like. First Week My Bikini Plan 9 Ways Almased works in the body* ® 1. Nourishes the body with a unique formula of fermented soy, yogurt and honey. 2. Speeds up the metabolism and improves energy levels. 3. Burns body fat without reducing muscle mass. 4. Reduces appetite by promoting a healthy ghrelin level, the hormone which regulates hunger. 5. Supports blood sugar and thyroid function. 6. Promotes a healthy leptin level, which is linked to insulin resistance and considered a cause of metabolic disorders, such as diabetes. 7. Promotes a balanced insulin level while stimulating fat reduction and inhibiting storage of fat. 8. Promotes healthy cholesterol and trigylceride levels. 9. Promotes healthy blood pressure. Need help with your diet? Silke Ullmann is a licensed, registered dietitian who provides nutritional guidance for Almased. Contact Silke at email@example.com or 1-877-256-2733, ext. 3. For general information, contact our customer service at 1-877-256-2733, ext. 1 or visit www.almased.com. You can also look for Almased in health food stores. To ﬁnd out what else Almased can do, de at download your free Figure Plan Gui L1. www.bikini-plan.com. ENTER SOURCE CODE T * 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. covering the bases p r a c t i c a l w a y s t o i m p r o v e n u t r i t i o n by Elaine Ambrose Looking at the many food choices—and plentiful portions—in this country may lead you to believe that when it comes to meeting our nutritional needs, Americans are doing fine. Unfortunately, appearances can be deceiving. One reason has to do with cost versus quality, according to Adam Drewnowski, PhD, director of nutritional sciences at the University of Washington’s School of Public Health. A team of researchers including Dr. Drewnowski wrote about nutritional shortfalls in the US: “The current system has proved to be remarkably effective in the provision of calories, but not as good at supplying nutrients. . . . [T]he system currently falls short of producing enough vegetables and fruit to supply Americans with even the minimum recommended number of daily servings of these foods.” According to the Dietary Guidelines for Americans, many adults lack essential nutrients including vitamins A, C, and E, calcium, magnesium, potassium, and fiber. The researchers focused on four nutrients identified as most lacking in the average American diet—potassium, calcium, vitamin D, and fiber. Potassium was the most expensive of these, and in order to make up the difference between the recommended amount and the amount most adults get daily, researchers found that Americans would need to spend over a dollar a day more. Meeting the recommendations for vitamin D and dietary fiber would cost 35 cents per nutrient a day more. So what’s the most affordable, and efficient, way to improve our daily diet? Look for foods that give you the most nutrition for your food dollar, like beans, which offer protein and fiber. Other strategies include buying fruits and veggies locally in season. Buying in bulk and on sale are also money-saving strategies for eating a nutrient-rich diet. Consider filling any gaps with multivitamin/minerals and other nutritional supplements. Think of the cost of supplements as an investment—not in empty calories but in high-quality nutrition. Check our 2013 Nutrition Chart on the following pages to learn more about the vitamins and minerals you need and where to find them. TFL SELECTED SOURCES “7 Nutrients Your Diet May Be Missing,” www.WebMD. com, 2012 n “Following Federal Guidelines to Increase Nutrient Consumption May Lead to Higher Food Costs for Consumers” by P. Monsivais et al., Health Aff, 8/11 n “How to Make a Healthy Diet More Affordable” by Meredith Melnick, www.healthland.time.com J uly 2 013 tasteforlife 45 tasteforlife Food Sources Animal foods, fish liver oil, brightly colored fruits/vegetables. n/a n/a n/a n/a n/a 600 IU 5,000 – 10,000 IU 5,000 – 10,000 IU 800 – 2,000 IU 5,000 – 10,000 IU 5,000 – 10,000 IU 5,000 – 10,000 IU 2,300 IU for women; 5,000 – 10,000 IU 3,000 IU for men (Recommended Therapeutic Dietary Allowances and Dosage Adequate Intakes) (use under supervision) ® 2013 RDA Notes Antioxidant needed for eye and skin health, immunity; may help fight cancer. Fights cancer and free radicals. Aids in cancer prevention. Look for natural beta carotene in supplements. Use with zeaxanthin. Higher doses may help prevent male infertility. Use with lutein. nutrition chart Unless a known deficiency exists, pregnant women and older adults should not exceed the RDA. × Corticosteroids, statins, and oral contraceptives interfere with A. Contraindications: prescription forms of vitamin A; possibly chemotherapy. May help slow aging of the arteries, brain, and eyes. Not available in significant amounts from the diet. Green, yellow, and orange fruits/ vegetables. Green fruits/vegetables, especially leafy greens. Tomatoes cooked in oil, watermelon. Vitamins & Minerals Action A The five carotenoids below are converted into vitamin A in the body. ASTAXANTHIN BETA CAROTENE LUTEIN LYCOPENE ZEAXANTHIN D Wheat germ, almonds and other nuts, cold-pressed vegetable oils. 22.5 IU Protects against eye disorders, particularly macular degeneration. May reduce risk of cancer, heart disease, and more. Antioxidant necessary for eye health. Yellow corn, mangoes, oranges, egg yolks. Critical for bone and tooth health; Cod liver oil, fatty fish, egg yolks, may help prevent autoimmune fortified dairy. diseases and some cancers. 100 – 400 IU E Helps with blood clotting, bone formation and repair. Enhances brain function and energy. Leafy green vegetables, green tea, alfalfa. (d-alpha tocopherol and vitamin E succinate) Antioxidant that protects against Alzheimer’s, cancer, and heart disease. Fat–Soluble Vitamins (Remain in the body, so don’t exceed upper dose.) K 90 micrograms 100 micrograms for women; 120 micrograms for men 25 – 100 mg 25 – 50 mg Sun exposure helps maintain vitamin D levels, though safety is a concern. Many experts recommend supplementation. × Corticosteroids, diuretics, and some heartburn medicines may interfere with vitamin D. Avoid synthetic E (dl-alpha tocopherol). × AZT and insulin from animal sources can interfere with E. Contraindications: Vitamin E increases the effect of blood-thinning agents (e.g., aspirin, anticoagulants). Antibiotics, corticosteroids, and anticonvulsants reduce vitamin K levels. Contraindications: High-dose vitamin K may oppose the action of anticoagulants. B 1 (thiamine) Essential to energy and immune support. Aids healthy circulation and nerves; lowers cholesterol. Fights stress; enhances stamina. B 2 (riboflavin) B 3 (niacin) Brown rice, dairy, egg yolks, legumes, soy. Cheese, eggs, fish, poultry, spinach, yogurt. Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ. Whole wheat, eggs, legumes, peas. 1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men 14 mg for women; 16 mg for men 5 mg 1.3 mg 400 micrograms; 600 micrograms during pregnancy 2.4 micrograms B 5 (pantothenic acid) 25 – 200 mg, best taken in frequent, small doses 50 – 200 mg 10 – 50 mg up to 800 micrograms 100 – 200 micrograms Exercise, processed foods, and stress increase need. × Reduced by tricyclic antidepressants and oral contraceptives. Elderly need more of this vitamin. × Antibiotics, oral contraceptives, and tricyclic antidepressants reduce riboflavin. Flushing occurs with high doses; avoid time-release niacin. × Reduced by oral contraceptives, tricyclic antidepressants, and statins. B 6 Folic AciD (B9) B 1 2 Needed for growth and maintenance; Bananas, brewer’s yeast, brown rice, reduces high levels of homocysteine. carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. Important in genetic, metabolic, and Leafy greens, liver; also asparagus, nervous system health. Reduces risk brewer’s yeast. of some birth defects. Needed for blood formation, nervous Kidneys and liver; also clams, crab, system health. fish, eggs, dairy. Promotes healthy hair, nails, and skin. Brewer’s yeast, dairy, fish, meat, rice bran. Helps transmission of nerve Lecithin (13% choline), egg yolks, Lowers blood lipids; useful for lupus. × Reduced by tricyclic antidepressants. Useful for carpal tunnel, PMS, and during pregnancy and lactation. Avoid doses higher than 300 mg. × Antibiotics can reduce B6 levels. May lower coronary risk; deficiency linked to dysplasia. × Aspirin, antacids, chemotherapy, lithium, and oral contraceptives may reduce folic acid. Works synergistically with B6 and folic acid. × Reduced by antacids, tricyclic antidepressants, and oral contraceptives. 30 micrograms 425 mg for women; 300 micrograms 1 – 3.5 g Deficiency elevates blood sugar levels. × Anticonvulsants and insulin can reduce levels of biotin. Beneficial for arteriosclerosis and Parkinson’s disease. Soluble Vitamins BIOTIN CHOLINE Not strictly water soluble. legumes, meat, whole grains. Brewer’s yeast, fruits/veggies, legumes, meat. Berries, citrus fruits, leafy greens. 75 mg for women; 90 mg for men n/a n/a n/a n/a 1 - 3 mg 1,000 mg 3 mg 500 mg or more 50 – 250 mg Use therapeutically for sports injuries. 100 – 1,200 mg Black currants, cranberries, buckwheat, peppers. Beef, peanuts, sardines, spinach. Raw foods. Meat and other animal foods. Apples, carrots, leafy greens, raw nuts, whole grains. Dairy foods (and fortified substitutes), leafy greens, sardines. n/a 50 – 100 mg 550 mg for men Water – INOSITOL C Aid absorption of C; protect capillaries and circulation. Antioxidant essential for energy. (ascorbic acid) impulses; supports brain function and fat metabolism. Protects against hardening of the arteries. Antioxidant for immune, eye, and skin health. Useful for depression and panic disorder. × caffeine may deplete levels. Acetaminophen, antibiotics, chemotherapy, and oral contraceptives can interfere with vitamin C. BIOFLAVONOIDS COENZYME Q10 30 – 100 mg with vitamin E 25 – 1,000 mg ENZYMES Catalysts for chemical reactions in the body. Supports energy production. Necessary for bone building, cellular energy, and enzyme function. Essential for strong bones and teeth, healthy gums; balance with magnesium. Helps glucose metabolism; enhances Beer, brewer’s yeast, brown rice, energy. meat, whole grains. 100 – 1,000 mg; take with magnesium and vitamin D 50 – 200 micrograms Protects against cancer, heart and gum disease. × Statins and tricyclic antidepressants may interfere with CoQ10. Promote healthy digestion and may be used therapeutically. Health Enhancers L-CARNITINE boron Consider for fibromyalgia and fatigue. × Anticonvulsants and AZT may interfere with L-carnitine. Supports brain function and glucose metabolism; low levels impair calcium metabolism. Albuterol, antacids, caffeine, oral contraceptives, and thyroid hormones can reduce calcium absorption. × Absorption is best when taken 500 mg at a time. CALCIUM CHROMIUM COPPER Helps build blood cells, bone, and collagen. Essential to blood cell production, growth, immune health, and energy. Balances calcium, improves bone and Dairy, fish, leafy greens, meat, cardiovascular health. molasses, seafood, seeds, soybeans. 320 mg for women; 400 mg for men IRON 25 micrograms for women; 35 micrograms for men Meat, nuts, seafood, soybeans, whole 2 mg 0.5 – 2 mg grains. Eggs, fish, liver, meat, leafy greens, 8 – 18 mg for women; 10 – 30 mg whole grains. 8 mg for men MAGNESIUM MANGANESE Anyone with diabetes should take only under professional supervision, as chromium may enhance effects of insulin or glyburide. Levels reduced by ACE inhibitors, antacids, AZT, ibuprofen, and oral contraceptives. Vitamin C enhances copper uptake. 8 mg for men and postmenopausal women, unless tests indicate iron deficiency. × May be reduced by aspirin, ibuprofen, and naproxen. Vitamin C enhances uptake. 500 mg (higher for Deficiencies linked to chronic fatigue, depression, insomnia, PMS. × Albuterol, corticosteroids, diuretics, oral contraceptives, and heart patients) some heartburn medications can reduce magnesium levels. 2 – 10 mg Upper intake level: 11 mg × May be depleted by oral contraceptives. 1.8 mg for women; 2.3 mg for men 45 micrograms 3,500 mg 55 micrograms n/a n/a 6.8 mg for women; 9.4 mg for men Upper intake level: 2,000 micrograms daily. MOLYBDENUM POTASSIUM Anticancer antioxidant; works best with vitamin E. Needed for fat and protein metabolism and energy production. Activates enzymes; promotes cell function. Protects against high blood pressure. Avocados, nuts, seeds, sea vegetables, whole grains. Legumes, beef liver, cereal grains, dark leafy greens, peas. Fruits, dairy, fish, whole grains. 25 – 150 micrograms 3,500 – 4,500 mg 25 – 200 micrograms 2 – 20 mg SELENIUM Upper intake level: 18 g × Albuterol and corticosteroids may reduce levels of potassium. Most US soils are deficient in this mineral, so supplementation is useful. × Thyroid hormones may reduce silicon. SILICON Elderly may need more; works synergistically with other minerals. Not easily absorbed; athletes may require more. Upper intake level: 40 mg × Reduced by ACE inhibitors, aspirin, corticosteroids, and oral contraceptives. VANADIUM Important Minerals (Remain in the body, so don’t exceed upper dose.) ZINC Brazil nuts, brewer’s/torula yeast, brown rice, meat, seafood, whole grains. Needed for formation of collagen for Alfalfa, bell peppers, brown rice, root bones and connective tissue. vegetables, soy, horsetail. Necessary for healthy bones and Dill, fish, meat, olives, some teeth; improves insulin use. vegetable oils, whole grains. Important in immune and reproductive Eggs, legumes, seafood, whole health. grains. 10 – 100 micrograms 10 – 30 mg Selected Sources Everything You Need to Know About Enzymes by Tom Bohanger ($24.95, Greenleaf, 2008) n “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, 2010 n An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.95, Thieme, 2012) n Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($24.95, Penguin Group/Avery, 2006) n Supplement Your Prescription by Hyla Cass, MD ($14.95, Basic Health, 2008) n Vitamins, Minerals, Herbs & More: Choosing the Nutrients That Are Right for You by Pamela Wartian Smith, MD, MPH ($15.95, Square One, 2008) These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recomendations made by healthcare professionals or product manufacturers. sponsored by: last word Some painters transform the sun into a yellow spot; others transform a yellow spot into the sun. â€”Pablo Picasso 48 tasteforlife ju ly 2013 Make Your Day Super! & Did you know your trusted fish oil provider also oﬀers a high-quality daily multiple? Carlson, the company who brings you the highest quality, rigorously-tested ﬁsh oils like Super Omega-3 Gems®, also holds the same standards for the rest of their supplement line. Each product goes through extensive thirdparty laboratory testing prior to being released to consumers. Carlson will not compromise their high standards by oﬀering questionable products. So why not get your daily multiple from a company you already know and trust? Take Carlson Super Omega-3 Gems — your high potency ﬁsh oil concentrate, and add in your daily multiple with Carlson Super 1 Daily®! Super 1 Daily is a comprehensive vitamin and mineral multiple with lutein to support vision health.* Together these supplements provide well rounded nutritional support and are just the beginning of what will be a “super” day. ® 888-234-5656 | www.carlsonlabs.com *This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. ? The numbers stack up! 1 20 40 50 Kyolic® Aged Garlic Extract™ is the number one best-selling, odorless garlic supplement. The number of months organically grown Kyolic is aged to enhance its nutritional value creating beneficial compounds not found in fresh or powdered garlic, but only in aged garlic extract. 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