Taste for Life July 2024

Replenish, Rehydrate, Refresh

Not All Salt is Created Equal

ZeroLyte promises to make you feel your best with an ideal balance of electrolytes and trace minerals in single-serve packets. Our electrolyte drink mix offers a convenient way to replenish body fluids, support nerve and muscle function, and prevent dehydration.

ZeroLyte is available in five delicious flavors to supercharge your hydration, including our new Salty Berry Lemonade.

The salt we use in our Award-Winning electrolyte drink mixes is completely unique and very different from the table salt you probably keep in your pantry. Ours is a rich and pure form of sea salt that comes from deposits created in the ancient sea that once covered most of North America. Trace harvests this salt from our own ponds fed by the Great Salt Lake in Utah, and we process it ourselves, maintaining control over every step of the production.

Trace products are backed by scientific excellence from start to finish, ensuring each ingredient serves a specific purpose in enhancing your overall health and well-being.

ROOTED IN NATURE Herbals with a Purpose

Convenience meets effectiveness with Garden of Life’s NEW Herbals line.

With formulas to address your unique needs, they’re herbals with a purpose, and they were expertly crafted with clinically studied ingredients just for YOU.

KIKI NELSON

Celebrate Our Silver Anniversary (by winning BIG)!

I’m delighted to announce that this is Taste for Life’s 25th year in business! We’re honored by the trust you place in us to provide timely, factchecked, and transparently sourced information that supports you as you make your own decisions about which herbs, supplements, foods, and exercise choices are right for you.

In this day and age, preventive health is where it’s at. By shopping at your trusted natural products store, you’re making a commitment to your health and well-being, as well as supporting a local business. These positive actions should be celebrated . . . and rewarded!

Which brings me to our 25th anniversary contest. To ensure we keep providing the articles and recipes most relevant to you, please fill out our survey on page 14 and send it to us. Six winners will receive a prize package of natural products worth more than $500 as well as a gift card to use at their favorite natural products store!

Aloe adorns this month’s cover—for good reason. Humans have been relying on this healing herb since ancient times. The Egyptian queens Cleopatra and Nefertiti used it to enhance their looks, and it remains a go-to remedy for beauty concerns today. Learn more on page 24.

Don’t miss our delicious plant-based grill recipes on page 18. Speaking of food, our Annual Adult Nutrition Chart on page 20 provides at-a-glance info about key nutrients and their food sources. Our Annual Food Essentials Awards article on page 38 showcases noteworthy foods and beverages.

Check out our new column, Ask the Nutritionist, on page 36. This month’s focus is healthy on-the-go lunches for busy people. If you have a question you’d like answered by the nutritionist in a future edition, please write me at lynn.tryba@tasteforlife.com or call me at 603-283-0034, ext. 188.

All of us at Taste for Life thank you for 25 fulfilling years; we’re looking forward to many more to come!

To your health, Recipe key Dairy Free Gluten Free Nut Free Vegan Vegetarian

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

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)

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Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, author of the Women’s Encyclopedia of Natural Medicine and The Menopause Companion Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, LAc, DC, is a natural products scientist and Founder, President, and CSO of Alkemist Labs Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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Ingredients for a Vibrant Life

FOOD AS MEDICINE

well for IBS RELIEF

Eating the right foods may be more effective than medications in treating irritable bowel syndrome (IBS), according to a new study.

Researchers compared three treatment options: The first group focused on eating behavior combined with low consumption of fermentable carbohydrates (FODMAPs) such as legumes, onions, grains, and products with lactose, all of which ferment in the colon and can cause IBS pain. The second group ate a diet low in carbs and higher in protein and fat. The third group received conventional medications.

At the end of trial period, 76 percent of the first group, 71 percent of the second group, and 58 percent of the medication group had significantly reduced symptoms. All groups reported better quality of life, fewer physical symptoms, and reductions in anxiety and depression.

Try these ENERGY BOOSTERS

IBS may cause abdominal pain, gas and bloating, diarrhea, and constipation, with varying degrees of severity. Common treatments include eating small and frequent meals and limiting coffee, alcohol, and carbonated drinks.

SELECTED SOURCES “Dietary treatment more effective than medicines in IBS,” University of Gothenburg, 4/18/24 • “A low FODMAP diet plus traditional dietary advice versus a low-carbohydrate diet versus pharmacological treatment in irritable bowel syndrome (CARBIS) . . .” by S. Nybacka et al., The Lancet Gastroenterology & Hepatology, 4/18/24

Trading one less-than-healthy snack per day for a piece of fruit or a handful of nuts can make a significant difference in your energy levels. “Small, manageable changes are sustainable, and they give you a sense of success that keeps you motivated,” registered dietician Dolores Woods recently told Consumer Reports. She also suggested eating leafy greens at the beginning of a meal to make sure they aren’t left on the plate.

The report offered additional tips for increasing energy:

Add protein such as cottage cheese, an egg, Greek yogurt, or nut butter to your breakfast.

Spruce up your whole-grain intake with options such as amaranth, buckwheat, farro, or quinoa.

Pair dessert choices with healthy options (topping frozen yogurt with fresh fruit, for example).

SOURCE “7 diet changes that can boost your energy naturally” by Sharon Liao, Consumer Reports via www.WashingtonPost.com, 4/29/2

Bioavailable Magnesium

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Happier Gut

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Metabolism Support

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

YARROW: 2024’s Herb of the Year

Every year the International Herb Association chooses an herb to highlight, and this year’s selection is yarrow (Achillea millefolium). A member of the daisy family, yarrow is a wildflower with a full head of white flowers and lacy leaves.

Used often in folk medicine because of its antiseptic and antiinflammatory properties, yarrow makes the perfect addition to an herbal first aid kit. Its leaves can be mashed and applied topically to disinfect cuts and scrapes and support wound healing.

Yarrow should not be used by pregnant women or people allergic to plants in the daisy family. Proper identification is crucial, as poisonous look-alikes (including Queen Anne’s lace and poison hemlock) can be dangerous, or even fatal, to humans. Always consult your healthcare practitioner before adding any new herbs to your regimen.

SELECTED SOURCES Grow Your Own Herbal Remedies by Maria Noël Groves ($24.95, Storey, 2019) • “Herb of the Year,” International Herb Association, www.iHerb.org • Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey, 2012)

ENVIRONMENTAL WATCH

Pesticides affect WATER QUALITY

There is growing “scientific evidence that pesticides are likely negatively impacting aquatic invertebrate community health and therefore the health of our stream and river ecosystems,” reports the U.S. Geological Survey.

Through sampling of more than 400 streams across the country and other tests, researchers determined that four pesticides (bifenthrin, chlordane, fipronil, and imidacloprid) are responsible for toxicity to the invertebrates that are “keystone species” in these ecosystems, impacting water quality.

Based on their research, authors of the study call for “broader analytical and geospatial assessment of pesticides” and their effects on the invertebrates that are a marker for ecosystem health.

SELECTED SOURCES “Multiple lines of evidence point to pesticides as stressors affecting invertebrate communities in small streams in five United States regions” by L.H. Nowell et al., Science of the Total Environment, www.sciencedirect.com, 3/10/24 • “Pesticides are likely impacting invertebrate life essential to our nation’s streams” by L.H. Nowell, U.S. Geological Survey news release, www.usgs.gov, 1/26/24

DAILY ESSENTIALS

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Help Us Celebrate Our 25th Anniversary!

Win big!

It has been our pleasure to provide you with health-related news and information for 25 years! We want to thank you by giving six lucky winners natural products prize packages worth $500 each as well as $25 gift cards to use at your favorite natural products store! Learn more about the prize items here, then turn the page and fill out a brief entry form for a chance to win them all. Good luck!

Terry Naturally AnxioCalm quickly alleviates feelings of stress and anxiety with a special echinacea species.

Trace Minerals ZEROLyte mixes with water to create an electrolyte drink with vitamins and minerals to replenish the body.

Essential Formulas Reg’Activ Immune & Vitality, Detox & Liver Health, & Dr. Ohhira’s Probiotics support health concerns.

Bragg Apple Cider Vinegar, often called the original wellness elixir, has been a household staple for over 100 years!

Simply Organic Cajun Dry Rub adds flavor and a bit of welcome heat to many grilled dishes.

Lily of the Desert EcoSport Hydration offers a refreshing blend of aloe vera, B vitamins, and electrolytes.

nbpure magO7 cleanse uses ozonated magnesium oxides to provide gentle, overnight relief of constipation.

Carlson Labs Berberine 500 mg may be useful for those aiming to achieve a healthier weight and blood sugar levels.

Vital Planet Intense Care Probiotic+ is formulated to support vaginal pH and urinary health with key probiotic strains.

Arthur Andrew Devigest ADS digestive enzyme blend provides relief from occasional gas and bloating.

Entry Form

Each edition of TasteforLife highlights many topics. To ensure we are reporting on what matters most to you, please reflect on the following subjects and assign a number to each using the following scale.

News Bites. The latest health research, reported on in bite-sized blurbs.

Healthy Recipes. Showcasing recipes for special diets (gluten free, vegan, keto, etc.) and global cuisines.

Herbal Healing. Benefits of herbs and how they can support health.

Healthy Home. Nontoxic solutions for home and yard.

Healthy Planet. Environmental news and concerns.

Healthy Pets. Supportive nutrition and food for pets.

If there is any topic of interest not mentioned in the list above, please mention it here:

The following questions will help us understand our readers better:

Age [optional]: _______ Gender [optional]: _______

Store where you get TasteforLife magazine:

Natural Beauty. Natural products and ingredients that improve the appearance and health of skin, hair, teeth, nails, etc.

Supplement Spotlight. The latest information about vitamins, minerals, and nutritional supplements.

Hot Products. New natural products on the market.

The Takeaway. Reports on the accuracy/validity of social media health trends.

Last Word. Inspirational words and imagery.

How many years have you been reading TasteforLife (please check one box):

0-5 years 6-10 years 11-16 years 17-25 years

Please provide the following information so we can notify you/send your prize package if you win:

Name:

Email Address:

Mailing Address:

Please cut out your completed entry form and mail it to Editor Lynn Tryba, TasteforLife, 155 Washington Street, Keene NH 03431 or enter the contest online at www.tasteforlife.com/tfl24

Submissions must be postmarked by July 31, 2024.

BY EVA MILOTTE

Get Grilling

WITH OR WITHOUT A GRILL!

There’s no better time than summer to fire up the grill and let the flames do the cooking. Don’t have a grill? Don’t worry. Two of these recipes can be made indoors grilled in a skillet or steamed in a pot.

Scan for Summer Grilling & Chilling recipes.

Grilled or Steamed Turnips and Their Greens with Walnut-Kimchi Dip

From Bright Cooking: Recipes for the Modern Palate by Camille Becerra ($37.50, Chronicle Books, 2024)

PREP TIME 25 mins SERVES 2

1 bunch young turnips or radishes, preferably with healthy greens attached Extra-virgin olive oil

Sea salt

Walnut-Kimchi Dip (recipe follows), for serving

1 Rinse and separate turnips and their greens.

2 If grilling: set turnips or radishes on a clean grill or grill pan over medium heat. Cook until tender and juicy, about 15 minutes, flipping them midway.

3 If steaming: place turnips or radishes in a steaming basket set over a pot of boiling water, or boil in shallow, salted water until tender, 10 to 15 minutes.

4 Remove turnips and replace with greens. Grill or steam for 30 seconds until bright green.

5 Serve turnips and greens on a platter drizzled with some extra-virgin olive oil and sprinkled with sea salt, alongside the walnutkimchi dip.

Kitchen Note: You may want to use young turnips because they’re on the smaller side, but if yours are larger, cut them in half before serving.

Per serving (made with turnips and 1 cup of the WalnutKimchi Dip): 462 Calories, 12 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 18 g Total sugars (11 g Added sugars), 7 g Fiber, 30 g Total fat (4 g sat), 750 mg Sodium, ★★★★ Folate, ★★★ Vitamin K, Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Zinc, ★ Vitamin C, E, Calcium, Iron, Magnesium, Potassium, Zinc

Walnut-Kimchi Dip

From Bright Cooking: Recipes for the Modern Palate by Camille Becerra ($37.50, Chronicle Books, 2024)

PREP TIME 10 mins MAKES 2 Servings

½ c walnuts or pecans

½ c kimchi

½ c cooked white beans, such as chickpea or navy (optional, see Kitchen Note)

¼ c gluten-free chickpea miso or other mild miso

¼ c apple cider vinegar or other lightcolored vinegar

2 Tbsp tahini or nut butter

1 Tbsp maple syrup or agave

1 Tbsp liquid aminos (optional)

1 In a food processor, process nuts and kimchi for 10 seconds. Add beans (if using), miso, vinegar, tahini, maple syrup, and aminos (if using). Process for an additional 10 to 15 seconds, until combined.

2 Use dip same day, or store in a lidded container in the refrigerator for 5 days.

Kitchen Note: Adding beans to the WalnutKimchi Dip sauce imparts creaminess but, more importantly, allows you to use any leftover beans you may have on hand. This recipe is just as delicious with or without them. This dip can also be served alongside simple summer vegetables or fritters for dipping, or spread it on a sandwich.

Grilled “Steak” and Cheese Sammy

From Plantifully Simple: 100 Plant-Based Recipes and Meal Plans for Health and Weight Loss by Kiki Nelson ($32.50, Simon Element, 2024)

PREP TIME 30 mins MAKES 1 sandwich

Cooking spray, optional

1 portobello mushroom cap, wiped clean and thinly sliced

½ small yellow onion, thinly sliced Garlic salt, to taste

½ c Poblano Cheese Sauce (recipe follows)

2 slices sprouted grain bread

1 Heat a large nonstick skillet over mediumhigh heat. If you like, you can coat skillet with cooking spray to encourage even cooking, but it isn’t necessary. Add sliced mushroom and onion with a pinch of garlic salt and sauté until vegetables have softened, about 8 minutes. If they start to stick, you can add a splash of water. Remove pan from heat.

2 Spread ½ cup of the Poblano Cheese Sauce over one slice of bread. Top cheese with mushroom and onion mixture, followed by second slice of bread.

3 Wipe out skillet, lightly coat it with cooking spray, and return it to medium heat. Add sandwiches and grill until golden brown on first side, about 3 minutes. Carefully flip sandwich and repeat on other other side. Serve warm.

Kitchen Note: This sandwich gives major Philly cheesesteak vibes, down to how many napkins you need to eat it! People barely notice that mushrooms are standing in for meat, because the selling points are the caramelized onions and poblano cheese sauce that gets piled on top.

Per serving: 392 Calories, 12 g Protein, 0 mg Cholesterol, 53 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 6 g Fiber, 16 g Total fat (2 g sat), 634 mg Sodium, ★★★★★ Vitamin B3 (niacin), C, ★★★★ Vitamin B6, Phosphorus, ★★★ Vitamin B1 (thiamine), ★★ Vitamin B2 (riboflavin), E, Iron, Potassium, ★ Magnesium, Zinc

Poblano Cheese Sauce

From Plantifully Simple: 100 Plant-Based Recipes and Meal Plans for Health and Weight Loss by Kiki Nelson ($32.50, Simon Element, 2024)

PREP TIME 45 mins MAKES 2¼ cups

1 medium poblano pepper*

1½ c peeled and diced russet potatoes

¼ c raw cashews

1 tsp fresh lemon juice

1 tsp garlic powder

1 tsp sea salt

½ tsp onion powder

1 Preheat oven to 425˚. Line a baking sheet with unbleached parchment paper.

2 Place poblano pepper on baking sheet and roast for 20 minutes, until nicely charred on all sides.

3 Meanwhile, make potatoes: in a small pot, combine potatoes with enough cold water to cover by 2 inches. Bring to a boil over medium-high heat, reduce to a simmer, and cook, uncovered, until potatoes are fork tender, about 15 minutes. Reserve 1 cup of the cooking water. Drain potatoes in a colander and set aside.

4 When pepper is done roasting, immediately transfer it to a plastic zip-top bag or a bowl covered with plastic wrap and allow it to steam for 10 minutes. Remove pepper and let it cool. Once comfortable enough to handle, use you hands to slip off skin and scoop out seeds (unless you want a lot more heat in your sauce!).

5 Transfer pepper and cooked potatoes and their cooking water to a blender. Add cashews, lemon juice, garlic powder, salt, and onion powder. Blend until smooth.

6 Store in a sealed container in the refrigerator for up to 1 week. Reheat until warmed to your liking.

*You can substitute 4 ounces of canned fireroasted green chilies for the roasted poblano. Kitchen Note: Poblano peppers have a subtle heat and a naturally smoky flavor, which really comes out when they’re roasted. Blended with cashews and potatoes, they transform into a rich, flavor-packed drizzle that you can use on pretty much anything.

LIPOSOMAL DELIVERY SYSTEMS

BIOAVAILABILITY BENEFITS FROM INNOVATION

You can swallow pills, chew gummies, and drink supplements, but how do you know if you’re getting your money’s worth?

After you take a supplement, it may break apart in the stomach or small intestine. Some of its bioactives may get lost, or only partially penetrate the GI membrane before entering the bloodstream. How do you know if enough of a healthful substance is reaching its target site of action?

We discussed the importance of bioavailability and advances in liposomal delivery systems with Sebastian Balcombe, founder and CEO of Specnova. Taste for Life: Some nutritional ingredients are hard for the body to absorb. Curcumin supplements are often paired with black pepper because it increases the curcumin’s bioavailability. What else can help assure bioavailability of nutritional ingredients?

Sebastian Balcombe: The human body’s small intestinal wall is designed to absorb fats and fat-soluble substances, so the idea of an active nutritional or herbal ingredient delivered in a tiny globe of fat is sensible. “Lipo” means “fat,” and a liposomal delivery system transports bioactive ingredients via a protective fat encasement.

TFL: What exactly are liposomes?

SB: Technically speaking, liposomes used in natural product encapsulations are sphere-shaped structures made up of a phospholipid (a type of fat) bilayer membrane, with a water core. This water/polar center may be filled with water-soluble compounds, and the lipid bilayer portion of the liposome can carry more fat-soluble compounds. A good liposome is a powerful delivery unit—actually

more bioavailable than the ingredient it’s carrying. This protection allows an active ingredient to be delivered more effectively through the small intestine and in higher concentrations in the blood plasma.

TFL: What should a consumer keep in mind when shopping for liposome supplements?

SB: Just as all forms of vitamins are not alike (with different bioavailability levels), not all liposomes are created equal. A true liposome that is optimized is one that meets criteria that translate to optimal effectiveness:

1. The liposome needs to be a measurably infinitesimal size (between 100 and 200 nanometers), as tested through dynamic light scattering analysis.

2. The liposome must have a strong encapsulation, or “shell,” to protect the active ingredients it contains as it passes through the stomach’s acidic environment.

3. The liposome must be spherical, as tested using a scanning electron microscope.

4. The liposome must be well-dispersed and free of ingredient leakage. This factor is tested with a cryo transmission electron microscope.

5. Powder X-ray diffraction can confirm the presence of a formulation’s various components.

6. Optical microscope technology reveals how easily the formulation disperses.

Balcombe, MS, is a medicinal chemist and biotech inventor based in Colorado. He is the CEO and founder of Specnova, www.specnova.com.

Sebastian

HELLO, ALOE!

MEET NATURE’S SKIN HEALER

The use of Aloe vera by human beings is nothing new. We’ve used this plant’s soothing gel for millennia.

Alexander the Great used it to treat the wounds of soldiers. The Egyptian queens Cleopatra and Nefertiti applied it to their skin to preserve their beauty. Thanks to modern science, we know this plant contains the antioxidant vitamins A, C, and E, anti-inflammatory enzymes, minerals, salicylic acids, and amino acids, among other beneficial active constituents.

Applying aloe helps to treat stings, rashes, psoriasis, and minor burns such as sunburn. A recent study found that topical applications of aloe for burns “demonstrated significantly faster time to healing compared to other treatments.”

Modern research also indicates that drinking aloe juice could be a potent anti-aging weapon, as it stimulates collagen production and increases hyaluronic acid in the body. (Aloe juice should not be ingested during pregnancy or lactation, however.)

Hair-raising properties

That’s not all. Applying aloe gel to the scalp and hair may help prevent hair loss. The herb contains a hair growth-stimulating enzyme and, used regularly in a shampoo, will strengthen hair.

The anti-inflammatory properties of aloe shampoo can improve blood circulation and combat androgenetic alopecia (a common form of hair loss in both men and women) as well as male pattern baldness. As a bonus, it may also help reduce dandruff. What’s not to love?

SELECTED SOURCES “Effects of plant sterols derived from Aloe vera gel on human dermal fibroblasts in vitro and on skin condition in Japanese women” by M. Tanaka et al., Clinical, Cosmetic and Investigational Dermatology, 2015 • “Plant extracts as skin care and therapeutic agents” by M. Michalak, International Journal of Molecular Sciences, 10/23 • “Second-degree burns and aloe vera: A meta-analysis and systematic review” by S. Sharma et al., Advances in Skin & Wound Care, 11/22 • “Using aloe vera has multiple benefits” by J. Sanchez, Baylor College of Medicine News, www.bcm.edu, 3/21/18

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BY MARIA

CORE HABITS FOR BETTER SLEEP

It can be hard to get out of an insomnia rut. In addition to regulating sleep–wake cycles by adjusting your light exposure, here are some of the core general strategies to support your relaxation and sleep cycle.

Develop a Sleep Ritual

Parents of young children know that consistency and ritual make all the difference. After you’ve unplugged, get ready for bed and get comfy! Enjoy a small cup of relaxing tea or warm milk with honey (but not so much that you’ll have to pee at midnight or go on a blood sugar roller coaster). Good pre-bed activities include reading a book (but not a pageturning suspense novel), journaling (a good time for that gratitude journal!), listening to calming music, cuddling up with loved ones, meditating, inhaling relaxing essential oils or incense, and taking a bath. Turn your bedroom into a sanctuary. Make it a soothing place to relax and sleep—but not much else. Having a cooler bedroom but warm feet and blankets often supports sleep. Earplugs help if it’s noisy. I love my eye mask!

Avoid or Moderate Stimulants

Stimulants of various sorts can make you restless and more apt to wake up. Examples of stimulants include the following.

Caffeine. Coffee, chocolate, yerba maté, soda, and green and black tea are obvious late-night no-nos, but you may be surprised by the effect that even morning caffeine has. Cut down slowly (to avoid withdrawal headaches)—or go cold turkey and deal with a few days of misery (hydration helps!)—to see if sleep improves. You may be okay with a morning cuppa but opt for naturally caffeine-free options after noon, such as tulsi, golden milk, herbal chai, lemon balm tea with fresh lemon juice, and seltzer. Medications, herbs, and supplements. Even if they don’t contain caffeine, many remedies can cause restlessness, especially if you take them later

Excerpted from Herbal Remedies for Sleep © Maria Noël Groves. Used with permission from Storey Publishing

in the day. This includes B vitamins and multivitamins, stimulant adaptogens, testosterone and most testosterone-supporting herbs, ADHD meds, some blood pressure medications, antidepressants, dementia medications, antihistamines, asthma medications, glucosamine and chondroitin, and statins. Try switching herbs and supplements around or avoiding late doses. Always talk with your doctor first if you suspect medications are the cause of your wakefulness to see if it’s safe and appropriate to try a different medication or change your dose time. Sensitive people may find that adaptogenic herbs, adaptogen-like mushrooms (like chaga and cordyceps, possibly reishi), and “detoxifying” herbs disrupt sleep.

Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

STAY HYDRATED, MY FRIENDS

FORGET THE WORLD’S MOST INTERESTING MAN’S ADVICE TO

“STAY

THIRSTY”!

We are water. As adults, about 60 percent of our body is H2O. We rely on water to deliver nutrients throughout the bloodstream, flush out waste, lubricate the joints, regulate body temperature, and stabilize the heartbeat. So staying hydrated is a big deal. And the hot summer months present bigger challenges.

Thirst is a poor guide

Individual water needs vary, but most healthy people should consume about six cups of water daily. Exercising, especially in the heat, will increase your need for water. Most experts agree that waiting until you are thirsty is not the best indicator that you need to hydrate, because thirst typically means that dehydration is already occurring. Another factor to consider is that aging adults tend to have a diminished ability to sense thirst, putting them at additional risk of dehydration. Rather than rely on thirst alone, a better measure of hydration levels is the color of your urine: Pale yellow to clear is good; darker colors mean you need to drink more fluids.

Summer workouts

According to the American College of Sports Medicine, one of the best ways to remain hydrated is to drink about two cups of water a couple of hours before exercise. Then, continue to sip water during exercise, as well as after you’re done. Be aware that when you exercise for more than one hour, or in hot weather, water alone won’t cut it. That’s because you lose electrolytes through

sweat, and they must be replenished. Electrolytes are minerals—such as sodium, magnesium, calcium, and potassium—that help balance the amount of water in your body, move nutrients into and waste from cells, support muscle function, keep heart rate steady, and stabilize blood pressure.

Sports drinks containing electrolytes and carbohydrates can help keep you hydrated. Be aware that some contain a lot of sugar, which may cause your blood sugar levels to crash afterwards. A good alternative would be to drink coconut water. Some people enjoy making post-workout smoothies from electrolyte-rich ingredients, including watermelon, bananas, dates, leafy greens, and coconut water.

SELECTED SOURCES “The effect of mineral-based alkaline water on hydration status . . .” by J. Chycki et al., Biology of Sport, 9/17 • “Fluid and electrolyte balance,” Medline Plus, https://medlineplus.gov • “Staying hydrated, staying healthy,” American Heart Association, www.Heart.org

12 Sugar Alternatives

A spoonful of sugar may seem relatively harmless. It does, after all, make the medicine go down. But it’s the amount of it that we ingest every year (around 77 pounds per person!) that’s the real problem.

A nonnutritive substance, refined white sugar increases inflammation and oxidative stress and is linked to the obesity and diabetes epidemic. It’s also a known immunosuppressant and has been shown to reduce the germ-killing ability of white blood cells for up to five hours after consumption, according to nutrition expert Ann Louise Gittleman, PhD.

That’s enough to make anyone feel ill! But there may be those times when you want to enjoy something on the sweeter side of life.

Excerpted with permission from The Culinary Pharmacy: Intuitive Eating, Ancestral Healing, and Your Personal Nutrition Plan by Lisa Masé ($24.99, Healing Arts Press, 2023)

The Microbiome and Wellness

As infants, our guts colonize with beneficial bacteria, which secrete bioactive compounds that affect our physiology and metabolism. These bacteria have a symbiotic relationship with the human body and are crucial to maintaining homeostasis, or balance, in our systems. A healthy microbiome leads to strong immunity, balanced blood sugar, regulated cholesterol, and good mental health, among other things. Medication, stress, food choices, and disease can negatively affect the natural colonies of gut bacteria. Certain foods, on the other hand, can maintain or repopulate our beneficial gut microflora.

Prebiotics

Prebiotics are those foods we eat that, in turn, feed our gut microflora. They mainly comprise the dietary fiber found in legumes, fruits, vegetables, and whole grains. Some good sources of prebiotics are apples, artichokes, asparagus, avocado, flaxseed, banana, dandelion greens, leeks, oats, and unsweetened cacao. One of my favorite prebiotic food sources is apple cider vinegar. It helps balance blood glucose as well as being wonderful for enhancing pancreatic enzyme secretions and nourishing gut flora. (Note: Avoid apple cider

“You can gain probiotic benefit from foods like yogurt, kefir, kombucha, tempeh, miso, sauerkraut, and kimchi.”

vinegar if you have yeast overgrowth, but otherwise, enjoy it.)

Postbiotics

Postbiotics are the metabolites of gut microflora, or the components that result from intestinal microbes consuming prebiotic fiber. Though they are wastes of a sort, postbiotics directly lead to many health benefits for the body, such as reducing inflammation, preventing irritable bowel syndrome (IBS), and maintaining balanced blood glucose. If you want to get more postbiotics, eat more probiotic foods.

Probiotics

Probiotics are those foods that themselves contain the very same microbes we need for a

healthy microbiome. Eating probiotics repopulates our gut microflora. They help strengthen the body’s barrier against infection, as well as boosting the antibacterial, immune-modulating, and anti-inflammatory aspects of a healthy gut.

You can gain probiotic benefit from foods like yogurt, kefir, kombucha, tempeh, miso, sauerkraut, and kimchi. Do you know which ones are indigenous to your ancestral food traditions? I grew up with sauerkraut as well as jars of giardiniera, lacto-fermented onions, peppers, celery, carrots, and cauliflower. Just as with pickles, giardiniera, whose name means “gardener,” can be either lacto-fermented with salt and time or quickly pickled with vinegar. The quick-pickled version of this gut-balancing condiment is known in Italy as sottaceto, “under vinegar.”

Lisa Masé is a board-certified holistic nutritionist (BCHN) and a registered health and nutrition coach (RHNC), as well as an herbalist, intuitive eating coach, food sovereignty activist, and poet. The founder of Harmonized Living, a wellness coaching practice, Lisa lives on unceded Abenaki land in Montpelier, Vermont. Learn more about Lisa and her work at www.harmonized-living.com

BY LILI HANFT

IN SEARCH OF HEALTHIER LUNCHES?

TRY MACRO BOWLS!

Making your own lunch is a wonderful way to enjoy a satisfying, nutrient-dense midday meal, and it will save you money too.

Although we usually think of sandwiches at lunchtime, eating a meal that isn’t bread-based may improve energy and digestion. Because it is high in refined carbohydrates, bread can spike blood sugar and contribute to insulin resistance over time.

An excellent alternative is a macro bowl, which is like a salad, but more filling and hearty. Macro bowls provide proteins, carbs, and healthy fats in a single serving. Another nice thing about macro bowls is that you can vary the ingredients weekly, so you never get bored!

Build Your Bowl

To save time during busy weekdays, cook proteins and carbs over the weekend. Staples that work well include chicken thighs, meatballs, sweet potatoes, and roasted broccoli. Combining these prepped components with raw veggies and healthy fats creates balanced macro bowls.

Find a generously sized, lightweight, leak-proof container, and go macro!

1 Start with a hearty serving of protein. For example: Several ounces of roast chicken, leftover steak, meatloaf, canned salmon or tuna, hard-boiled eggs, cottage cheese, or hummus.

2 Fill at least half of your lunch container with colorful nonstarchy vegetables such as lettuce, cucumber, tomato, carrots, celery, peppers, onions, broccoli, and cabbage.

3 Add a ½ cup of starchy carbohydrates or fruit. For example: baked sweet potato, baked butternut squash, homemade potato salad, wild rice, quinoa, beans, or an apple.

4 Complete your bowl with a generous serving of healthy fats. For example: olive oil vinaigrette, tahini dressing, avocado, or butter.

Sample bowl combos:

■ Chicken thighs, cubed baked sweet potatoes, roasted broccoli, and pesto

■ Taco-seasoned ground beef, tomatoes, lettuce, rice, and guacamole

■ Hard-boiled eggs, feta cheese, cucumbers, peppers, chickpeas, kalamata olives, and vinaigrette

For a drink, try coconut water. It’s rich in electrolytes and pleasantly sweet, and you can add a squeeze of lime juice for flavor.

Lili Hanft is a Functional Nutritional Therapy Practitioner. She works with clients to help them nourish their bodies, feel confident in the kitchen, and tailor their diets to their unique needs and health goals. Lili teaches virtual cooking classes focused on simple, nutrient-dense recipes and meal prep. Learn more at nutrientdensenourishment.wordpress.com and follow her on Instagram @nutrientdensenourishment.

The 2024 Taste for Life ESSENTIALS AWARDS FOOD

Congratulations to this year’s award-winning food and beverages! Learn more about these innovative, nutritious, and delicious favorites at tasteforlife.com/food24.

BEANS

Eden Foods Organic Black Beans. Processed without chemical additives, this organic pantry staple is full of fiber and nutrients. Packaged in BPA-, BPS-, and phthalate-free cans.

CHIPS

Confetti Snacks Lovely Mushroom Chips Black Truffle. Nutrient-dense vegan chips crafted from shiitake and black truffle mushrooms.

COCONUT OIL

Garden of Life Raw Extra Virgin Coconut Oil. Made with organic coconuts, this excellent source of fatty acids is great for cooking and baking—and as a skin and hair beauty booster.

BEVERAGE

CLEAN Cause Raspberry Organic Sparkling Yerba Mate. This jitter-free tea drink provides a lift with only 70 calories per can.

Siete Grain Free Tortilla Chips. With simple ingredients like cassava flour and avocado oil, these chips make for a satisfying gluten-free and dairy-free snack.

COFFEE

Bareorganics Focus Coffee with Superfoods. This low-acid, medium roast is fortified with whole organic nutrients to keep you sharp and focused throughout the day.

BREAD

Dave’s Killer Bread Organic Rock ‘N’ Rolls. Made with Dave’s 21 Whole Grains & Seeds blend, these rolls are perfect for sliders or as a side dish or snack.

CHOCOLATE

Hu Hazelnut Butter Dark Chocolate Bar. Unbeatable taste and unmatched ingredient simplicity. Better-for-you chocolate that is organic, vegan, and non-GMO.

CONDIMENTS

Bragg Liquid Aminos. An umamipacked, gluten-free liquid seasoning made from non-GMO verified soybeans delivers essential amino acids. A great alternative to soy sauce.

Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread. With lots of natural nutrients, and bursting with flavor, these breads are flourless and crafted with sprouted grains.

Justin’s Dark Chocolate Peanut Candy Pieces. These delicately crafted, organic candies achieve a perfect balance between roasted peanuts and dark chocolate.

Wedderspoon Raw Manuka Honey. Brimming with living enzymes and potent compounds, this is a flavorful, nourishing superfood packaged in a convenient squeeze bottle.

ELECTROLYTE DRINK

Lily of the Desert EcoSport. An ideal way to ensure the body gets essential nutrients, vitamins, and minerals to maintain health. Naturally sweetened with high-quality stevia.

HUMMUS

Ithaca Hummus Lemon Dill. This tasty snack brings together fresh dill and cold-pressed lemon juice for serious flavor. The perfect pairing for every plate. Vegan and gluten free.

PROTEIN POWDERS

Pure Power Organic Whey Protein. Contains essential amino acids, beta-glucans, and immunoglobulins needed for energy, immune function, and muscle retention and growth.

SWEETENER

Xlear Xylo Sweet Xylitol Sweetener. Natural sweetness that’s diabetic friendly (glycemic index of 7), nonGMO, easy to use, and has 40 percent fewer calories than sugar.

GLUTEN-FREE SNACK

The Good Crisp Company Cheddar Cheese Balls. New to the snacking family, Cheddar Cheese Balls offer calcium, potassium, and only 140 calories per serving in a crispy cornmeal base.

NUTS

NOW Real Food Roasted & Sea Salted Almonds. These almonds burst with nutrition! They are a great source of fiber and have naturally occurring essential fatty acids.

nbpure Plant Protein+. This complete plant protein made with North American yellow peas and natural vanilla flavor gets a boost from flaxseed and chia.

TUNA

Safe Catch Wild Elite Pure Tuna. This brand tests each tuna for mercury, every time. It’s the lowest mercury tuna of any brand, guaranteed. Always wild and sustainably caught.

GREENS POWDERS

Bluebonnet Nutrition Organic Wheat Grass Powder. Add one scoop daily to 8 oz. of water, juice (apple, orange, or tomato), or a smoothie; may support energy production and antioxidant protection.

PLANT-BASED HOT DOG

Lightlife Smart Dogs. Enjoy these family favorite, plant-based hot dogs at only 60 calories each! Can be grilled or cooked on the stove.

SNACK BAR

Bob’s Red Mill Peanut Butter Chocolate & Oats Bar. Treat yourself to a rich and satisfying bar made with whole grain oats, peanut butter, organic chocolate chips, and organic honey.

VEGGIE BURGER

Dr. Praeger’s Black Bean Quinoa Veggie Burgers. Vegan, gluten-free patties are versatile meal makers with 5 grams of protein per serving. Made with nonGMO ingredients.

Zahler Core Greens Powder. A plant-based superfood with active phytonutrient compounds. Supports energy and promotes a healthy gut microbiome. Free of gluten, dairy, soy, and GMOs.

SEASONING

Frontier Co-op Nutritional Yeast Nacho Spice. Bring a savory umami cheese flavor to salads, popcorn, veggies, pasta, soups, and more with zesty accents of onion, garlic, and cayenne.

SNACK STICK

Vermont Smoke & Cure Uncured Turkey Pepperoni Stick. Made from meat raised without antibiotics or added hormones and flavored with fennel, paprika, and garlic.

SNACK FOR DOGS

Brenda Watson’s Vital Planet Flora

Dog Probiotic Soft Chews. Each chew contains 20 billion cultures and 11 strains to promote immunity and proper digestion in all dogs.

PREP FOR FALL

Back to school and work are right around the corner. Here’s a great way to prepare and support yourself and your children. Start today!

For Energy & Focus

Ridgecrest Herbal’s AdrenaLove uses herbs containing adaptogens to support the body’s normal stress response and help support feelings of well-being.* Care fully-Crafted

(Withania somnifera)

Ashwagandha Root

With alkaloids, choline, fatty acids, withanolides, and amino acids, ashwagandha is an adaptogenic herb that supports cognition and the immune system.

(Ocimum sanctum)

Holy Basil

Known as Tulsi or Ocimum sanctum, is revered in Indian culture and Ayurvedic medicine. It o ers adaptogenic properties, supporting well-being and holding spiritual significance.

(Eleutherococcus senticosus)

Eleuthero Root

This root supports normal stress management, immunity, and cardiovascular health by working with oxygen levels.

B-Vitamins

B Vitamins: these help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

This amino acid is known for its calming and relaxing e ects and is often used to support stress management, emotional calm, encourage focus and mental clarity, and help with sleep quality.

*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.