JULY 2018 | luckysmarket.com Promotions valid June 27, 2018, thru August 1, 2018
SUMMER BEAUTY PG. 12
BOOST ENERGY NATURALLY
1 2 Summer Beauty
Tips to keep you looking fab!
26 Eating Seasonally Smokin’ grill recipes.
4 5 6
DIRECTOR’S NOTE WHAT’S NEW AT LUCK Y’S Discover great finds at Lucky’s Market. APOTHECARY NEWS The latest word from the world of natural health.
AROMATHER AP Y Use essential oils on summerstressed hair. HE ALING HERBS Boost energy with adaptogens.
2 0 HIGHWAY TO HE ALTH Exercise your brain.
2 2 NATUR AL GLOW
Skin care by the decades.
28 EXPERT ADVICE
Hydration: What you need, and how to get it.
30 LIFE IN BAL ANCE
Spotlight on vitamin D.
HEALTH & HAPPINESS 3
Cutting Edge Beauty Looking for the latest trend in natural beauty? You’ve come to the right place! Lucky’s Market is excited to be the first to share Andalou Naturals’ new CannaCell line. These innovative personal care products contain antioxidant-rich stem cells har-
THIS MONTH’S FEATURE
new ! Andalou Naturals CannaCell Mask, Toner & Cleanser
Discover your pure, natural beauty with skin care made from CannaCell hemp stem cells.
vested from the stalks
CATEGORY MANAGER, SUPPLEMENTS
of the Cannabis sativa
hemp plant. Products
CATEGORY MANAGER, BODYCARE & MERCANTILE
contain hemp seed oil
and plant essential oils
LEAD GRAPHIC DESIGNER
to fight oxidative stress
and premature aging caused by the sun and pollution. Give these antibacterial, anti-
inflammatory, and moisture-retaining products a try and let us know what you think! Our pages are packed with information to keep you looking and feeling your best. Don’t miss our guide to summer beauty (page 12), how to use essential oils to nourish your hair (page 14), and caring for your skin at every decade (page 22)! Wishing you Health and Happiness,
Sindy Sindy Wise Director, Apothecary firstname.lastname@example.org
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Chief Content Officer and Strategist Lynn Tryba Lynn.Tryba@TasteforLife.com Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne x128 Client Services Director—Advertising & Digital Ashley Dunk x190 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2018 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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The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
A Note on Recipes
Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
4 JULY 2018
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Digestive Enzymes Enzyme deficiencies come from age, diet, and lifestyle. Supplementing with enzyme products like Digest Gold can aid in the digestive process.
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.
HEALTH & HAPPINESS 5
The latest word from the world of natural health.
NONDRUG APPROACHES FOR PAIN
Health. “As a result, many people turn
A report in Mayo Clinic Proceedings iden-
to nondrug approaches to help manage
tifies yoga, t’ai chi, and other comple-
mentary practices as effective treatment
Dr. Nahin and his team reviewed stud-
options to help manage common pain
ies that focused on complementary ap-
proaches to chronic pain. They found the
“For many Americans who suffer from
following treatments safe and effective:
chronic pain, medications may not
■ Acupuncture for back pain.
completely relieve pain and can pro-
■ Acupuncture and t’ai chi for osteoarthritis of the knee.
duce unwanted side effects,” said Richard L. Nahin, PhD,
■ Massage therapy for neck pain. ■ Relaxation techniques for severe
of the National Center for Complementary and Integrative
headaches and migraine. SOURCE “NIH Review Finds Nondrug Approaches Effective for Treatment of Common Pain Conditions,” NIH/National Center for Complementary and Integrative Health, 9/1/16
MEDITATION WORKS TOO Meditation was shown to effectively reduce pain in a recent study. Pain was induced in otherwise pain-free participants by heating a small area of their skin to a level that most people find very painful. Mindfulness meditation significantly outperformed other interventions, including a placebo cream and “sham” meditation. The findings were verified both through the participants’ own ratings and through brain scans. SOURCE “Mindfulness Meditation Trumps Placebo in Pain Reduction,” Wake Forest Baptist Medical Center, 11/10/15
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eucalyptus, and rosemary oils work well, with higher concentrations offering better protection.
Natural insect repellents are widely available. You can also make your own by adding a few drops of essential oil to a vegetable oil. (Test it on a small area of skin first.) SELECTED SOURCES Aromatherapy by Kathi Keville and Mindy Green (Crossing Press, 2009) ½ Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects by Stephanie L. Tourles (Storey Publishing, 2016)
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*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.
HEALTH & HAPPINESS 7
The latest word from the world of natural health.
HERB MAY HANDLE BURNOUT Few people seem immune to the symptoms of stress-related “burnout”—fatigue, lack of concentration, poor mood. Researchers set out to study the effects of
Rhodiola rosea on burnout symptoms, knowing that the herb has been shown to have adaptogenic properties. They recruited 118 adults with burnout syndrome to take 400 milligrams of rhodiola extract per day for 12 weeks. Most symptoms were reduced during the course of the study, and some improvements were seen after just one week. Participants reported gains in “emotional exhaustion,” “lack of joy,” “loss of zest for life,” and “depersonalization,” as well as
increases in sexual interest and functioning. SOURCE “Multicenter, Open-Label, Exploratory Clinical Trial with Rhodiola rosea Extract in Patients Suffering from Burnout Syndrome” by S. Kasper and A. Dienel, Neuropsychiatr Dis Treat, 3/22/17
GET INTO THE GROOVE WITH WHOLE GRAINS A simple change from refined grains to whole grains can speed up metabolism and help you maintain your weight. The effect may be as substantial as a 30-minute daily walk. Researchers put participants on controlled diets that were equal in calories but included either whole grains or refined grains. After six weeks, those in the whole-grain group had absorbed about 100 fewer calories per day, and their resting metabolic rates (calories burned while at rest) were higher. SOURCE “New Study Finds That Eating Whole Grains Increases Metabolism and Calorie Loss,” Tufts University, Health Sciences Campus, 2/8/17
8 JULY 2018
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the risk for cardiovascular disease. “It can be like a vise that slowly tightens over time,” says Ami B. Bhatt, MD. She offers these tips for reducing stress: ■E xercise with a buddy. “A workout or activity friend can keep you motivated by helping you stick to a regular routine,” says Dr. Bhatt, who adds that exercise is one of the best ways to reduce stress. ■ Do something you enjoy. “Make a list of what really makes you happy and implement a plan to do those things on a regular basis,” she says. ■T ry deep breathing. “Calm breathing, even for only a minute, a few times day, can improve stress levels immediately.” ■ Avoid stressors when possible. Know which situations cause you stress, and reduce your exposure to them. SOURCE “Stressing About Heart Health,” Harvard Health Publications, 5/1/16
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HEALTH & HAPPINESS 9
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By Lisa Petty and Taste for Life staff
summer beauty guide Tips to keep you looking fab Summer is here, and a lot more of you is likely on display as temperatures climb. Here are some tips to keep you looking your best at the pool, the barbeque, and beyond! SKIN WINS
3 Nourish from the inside out
1 Be water wise
Dehydration can be an issue in summer, so be
Water can rob skin of moisture. This is espe-
mindful of fluid intake. Aim to drink eight cups
cially true of very hot water or long showers
of water each day to keep your skin looking
and baths. Even frequent dips in the pool can
and feeling its best. Water also helps the body
cause dryness. Limit daily shower and bath
times to five or 10 minutes and use warm— not hot—water. Choose soaps and body washes carefully,
Essential fatty acids—commonly found in fish, nuts, and seeds—can help ensure skin stays soft and smooth by protecting it from
as some ingredients can dry out skin. Look
environmental damage. Research suggests
for gentle, fragrance-free formulas, and
that regular supplementation with flaxseed
avoid products that contain alcohol.
or borage oil can boost skin moisture.
2 Moisturize and repeat
4 Use Sunscreen
Most of us don’t moisturize enough for the
Look for a broad-spectrum sunscreen with
products we use to be effective—once a
UVA and UVB protection. Sun protection factor
day isn’t enough. Experts suggest up to six
(SPF) determines a sunscreen’s protection
applications a day for true protection, which
against UVB rays, but values greater than 50+
means keeping moisturizer handy or invest-
can fool people into thinking they can spend
ing in duplicates to stash around the house,
more time in the sun, which may lead to skin
office, and anywhere else you might need
them. Always apply moisturizer immediately after washing.
Avoid sunscreens with added vitamin A, called retinyl palmitate, which has been linked to an increased risk of skin cancer. Choose shirts with long sleeves, pants, sunglasses, and a wide-brimmed hat to get the most protection from UV rays.
12 JULY 2018
Summer sports, gardening, and other
Want to go hair free for the season?
warm-weather activities can do a number
on the hands, especially the fingernails. A
1 Shaving is cheap and convenient,
little TLC will have your nails looking their
but hair grows back quickly. The
best in no time.
resulting stubble can be un-
1 Soak fingernails for 10 minutes.
sightly, irritating, and cause dry,
Weak nails will benefit from soaking
flaky skin or ingrown hairs. Many
in warm water with horsetail, myrrh,
natural shaving creams can help
or rosemary essential oils. Gently
soothe troubled skin. Look for
push back cuticles with an orange
ones containing botanicals such
stick. Dry nails with cotton cloth.
as chamomile, witch hazel, and
2 File nails in one direction to your preferred shape. Nails start to break
tea tree oil.
2 If you’ve never waxed before, a
easily when they are longer than a
great place to start is with the
quarter inch past the fingertips. Use
legs. As you gain experience, move
a buffer to shine the tops of nails
to trickier areas like the underarm
on your fingers and toes. You’ll be
or bikini line. Since waxing pulls
amazed at the glow you can achieve
hair from its roots, it can be pain-
ful, but results last three to eight
3 Dehydrated cuticles cause tiny
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Sun Shield Clear Spray Zinc-based, continuous spray that goes on quickly and evenly for up to 80 minutes of water-resistant, full-spectrum sun protection.
weeks. Before waxing, let hair grow
pieces of skin to break near the side
out to N-inch long. Avoid waxing
of your nail, and because they’re
irritated or sensitive skin, and stay
attached to living skin, they can be
out of the sun immediately before
painful. For prevention, keep cuticles
and after the waxing process.
moisturized by massaging them
3 Moisturizing is also a great way to
nightly with jojoba or vitamin E oil.
get your legs ready for swimsuit
Use nail scissors to snip off dead
season. Hydrate legs daily with
skin, being careful not to cut too
a moisturizer rich in shea butter,
vitamin E, or almond oil.
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4 Look for the newest generation of nail polishes that are free of the top
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five harmful toxins: camphor, dibutyl
phthalate (DBP), formaldehyde, formaldehyde resin, and toluene. SELECTED SOURCES “7 Tips to Soothe Your Dry, Itchy Skin,” www. WebMD.com, 6/11/16 ½ “Best Sunscreen: Understand Sunscreen Options”; “Dry Skin,” 10/27/16, www. MayoClinic.org ½ “Dermatologists’ Top Tips for Relieving Dry Skin,” American Academy of Dermatology, www.AAD.org ½ “Eight Little-Known Facts About Sunscreens,” Environmental Working Group, www.EWG.org ½ Living Beauty: Feel Great, Look Fabulous & Live Well by Lisa Petty ($17.95, Fitzhenry & Whiteside, 2005) ½ Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)
Thoughtful hempinfused formulation with beneficial botanicals to help support healthylooking skin.
*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.
HEALTH & HAPPINESS 13
AROMATHER AP Y
By Kelli Ann Wilson and Lisa Fabian
Summer Hair SOS Restore luster and shine
With its relentless sun, blazing heat, and chlorinated pools, summer takes a toll on hair. You may be familiar with the soothing benefits of aromatherapy, but did you know that essential oils are as good at nourishing your hair as they are at soothing your soul? Whether you want to strengthen, shine, or thicken your hair, essential oils deliver benefits. Essential oils like sandalwood, rose, and patchouli not only smell great, but they also help protect strands—mix a few drops with your favorite carrier oil and massage into hair tips after washing to prevent split ends. If you’re looking to ditch the dandruff, essential oils like lavender, bergamot, clary sage, cypress, geranium, juniper, lemon, and ylang-ylang may do the trick. Try mixing a few drops of your favorite scent in with a carrier oil and massage into the scalp or blend with an unscented natural shampoo. If you want to reduce oiliness, choose lemongrass, peppermint, or ylang-ylang. Lavender and rosemary oils may stimulate hair growth. Consider other ways to protect your hair during summer so you can face the fall without frizz.
What Is a Carrier Oil? Essential oils are very concentrated, and some individuals can have reactions to them if they’re applied directly to the skin. To prevent this, a carrier oil is used to “carry” the benefits directly into the skin. Carrier oils are made from vegetables, fruits, nuts, and seeds. Pressed from the fatty portions of plants, they do not evaporate the way essential oils do, nor do they have as strong an aroma. Good choices for carrier oils for hair include coconut, jojoba, and olive oils.
14 JULY 2018
ON THESE PRODUCTS W A S H W I S E LY
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Shampoo & Conditioner
Washing too often can strip oils from your hair and scalp, leading to dry strands and dandruff. It’s best to spread out shampoo treatments to every other day, or even every three days, depending on your hair texture. Look for gentle formulas when choosing shampoos and conditioners.
HANDLE WITH CARE Heated tools like straighteners and curlers, especially when combined with alcohol-based styling products, can leave hair dry and damaged. Let hair dry naturally whenever pos-
TRY A MASK
sible. If you need to use a blow
Hair masks can nourish your hair.
dryer, keep it on a “cool” setting.
An easy at-home hair mask can
Natural-bristle brushes are gen-
be made using an egg yolk and
tler on hair.
a teaspoon of honey—just whisk them together, apply to hair, and let sit for about two hours before
Sulfate-free and fortified with gentle botanicals to help strengthen, moisturize, and add shine for soft, voluminous hair.
The Grandpa Soap Co.
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Hawaiian Marula Miracle Shampoo & Conditioner
rinsing. Whole milk yogurt is
R E PA I R F R O M
another good mask option.
THE INSIDE OUT
Here’s your antidote for totally dry, exhausted, stressedout tresses.
Eating a healthy diet is important
If hot oil is more your speed, try warming about two ounces of your favorite oil—coconut and jojoba oils work well— and then massage into hair and scalp. Cover with a towel and let the oil work its magic. After about 20 minutes, shampoo and rinse.
for maintaining overall health— including hair and scalp—but sometimes we need a little extra support to ensure we get all the nutrients we need. Certain supplements like biotin, vitamin
Tea Tree Shampoo & Conditioner Wake up your senses! Tea tree, menthol, and peppermint oils stimulate, invigorate, and refresh the scalp.
C, iodine, omega 3s, and selenium are known to help boost hair health.
SELECTED SOURCES The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016) ½ “Dandruff—Topic Overview,” www.WebMD.com ½ “An In-depth Review on the Medicinal Flora Rosmarinus officinalis (Lamiaceae)” by A. Begum et al., Acta Sci Pol Technol Aliment, 1-3/13 ½ Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)
NOW Solutions Almond & Grapeseed Oils For skin in need of clean and natural nourishment and moisture. *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.
HEALTH & HAPPINESS 15
HE ALING HERBS
By Kelli Ann Wilson
Boost Energy Naturally With adaptogenic herbs
With all of the stressors we face in modern life, it’s not surprising that many of us lack energy. However, there are several adaptogenic herbs that have a normalizing influence on the body, helping us to boost our energy, sharpen our focus, and recover our joie de vivre. FIGHT FATIGUE
man’s ginseng,” which is not as well known.
Chronic stress can affect everything from
Preliminary research suggests that it may be an
hormones to cardiovascular function, and
effective energy booster.
many of us are perpetually imbalanced.
If you need a quick pick-me-up, consider
Reducing stress through diet, exercise,
fast-acting rhodiola (Rhodiola rosea). Research
and relaxation techniques is a good start.
indicates that rhodiola can boost energy in
Supplements can also help.
the short term, and it also provides long-term
Eleuthero (Eleutherococcus senticosus), a “cousin” of the herb ginseng, has been
physical and mental energy. Schisandra (Schisandra chinensis) acts as a
shown to boost energy levels. It appears
mild stimulant for the nervous system, support-
to be especially helpful for those who work
ing concentration, boosting mental activity, and
long shifts or odd hours. It may also boost
improving work performance. It also helps to
endurance and stamina in athletes.
relieve anxiety and stress, allowing for greater
Another option to consider is codonopsis (Codonopsis spp.), also known as “poor
calmness and mental clarity. Gotu kola (Centella asiatica) works more slowly than some other natural remedies, but studies show that it has positive effects on anxiety and mental function, including giving a boost
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to working memory.
SELECTED SOURCES Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts Press, 2007) ½ Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease by Donald Yance ($50, Healing Arts Press, 2013) ½ “Adaptogens: A Review of Their History, Biological Activity, and Clinical Benefits” by Alexander Panossian and Hildebert Wagner, American Botanical Council, http://cms.HerbalGram.org ½ Body Into Balance: An Herbal Guide to Holistic Self-Care by Maria Noël Groves ($24.95, Storey, 2016) ½ “Fatigue: Causes,” www.MayoClinic.org
new ! Gaia Herbs Adaptogenic Herbal Supplements
These botanicals provide nourishment for the adrenal glands, enabling the body to adapt to stress in a healthy way. *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.
HEALTH & HAPPINESS 19
HIGHWAY TO HE ALTH
By Victoria Dolby Toews, MPH, and Taste for Life Staff
Exercise Your Brain
How physical activity can protect memory and improve cognition Exercise might be the ultimate weapon for slowing the brain drain that happens as you age. Exercise both tones your body and keeps
They found that those with lower fitness
the mind sharp. Those who exercise in
levels also had lower levels of the nerve
later years have better cognitive function.
fibers used by neurons to communicate
Aerobic exercise increases blood flow in the
throughout the brain. The scientists used
body, bringing more oxygen-rich blood to
brain imaging and measures of cardiorespi-
the brain. Any amount pays off, but there is
ratory fitness as a baseline and conducted
a dose-response relationship, meaning that
memory tests to establish a correlation be-
the more often you get active, the more your
tween exercise, brain health, and cognition.
brain benefits. Research shows that regular physical
An interesting study of twins linked mod-
ing dementia. One study found that older,
erately vigorous physical activity to better
nondisabled adults who exercised regularly
cognition in the long term. More than 3,000
cut their risk of vascular-related dementia
twins participated in the 25-year program,
by 40 percent and cognitive impairment of
which compared cognition in pairs where
any kind by 60 percent.
one twin was more physically active than the other. The researchers focused on exer-
Getting into better shape may “slow down
A moderate level of physical activity was found to be sufficient for memory
neurologist Kan Ding, MD, who authored a
protection, and the most inactive twins
2018 study about the subject. Her research
had significantly higher risks for cognitive
showed that lower fitness levels lead to
impairment. Participants were 49 years old,
faster deterioration of important nerve
on average, at the start of the study.
decline—including the types of memory problems seen in people with dementia. Dr. Ding and her team studied older adults who showed early signs of memory loss.
20 JULY 2018
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cise that was more strenuous than walking.
the aging process” of the brain, says
fibers in the brain. This leads to cognitive
MOVE TO PROTECT MEMORY
activity may reduce the chances of develop-
EXERCISE FIGHTS DEMENTIA
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SELECTED SOURCES “Dose-Response of Aerobic Exercise on Cognition . . .” by E.D. Vidoni et al., PLOS ONE, 7/9/15 ½ “Midlife Physical Activity Is Associated with Better Cognition in Old Age,” University of Helsinki, 9/9/16 ½ “Physical Activity in Dementia” by R. McArdle, Public Library of Science, 6/8/16 ½ “Poor Fitness Linked to Weaker Brain Fiber, Higher Dementia Risk,” UT Southwestern Medical Center, 2/14/18
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*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.
NATUR AL GLOW
by Kelli Ann Wilson and Victoria Dolby Toews, MPH
Skin Care by the Decades Meet the tools that will help protect your skin Your skin telegraphs to the world the state of your overall health and wellbeing. This is why skin “warrants attention, care, and nourishment—just like the rest of our bodies,” says Alicia Cool, MD, a New York-based dermatologist. “With the use of many small interventions, you can keep your skin looking bright and healthy for all of your years.”
22 JULY 2018
This decade-by-decade guide reveals skin-saving strategies that can make a real difference. >>
HEALTH & HAPPINESSâ€ƒ 23
20s continued from page 23
IN YOUR 20s
Develop sun protection habits. The number one culprit in skin aging is the sun. The problem is due to ultraviolet (UV) radiation exposure, which speeds up the aging process. “Remember, UV rays can penetrate on cloudy, rainy days and even through window glass,” Dr. Cool explains, which is why she advises all of her patients, regardless of skin type or location, to wear sunscreen year-round. Look for broad-spectrum sunscreen with an SPF of at least 30. UV rays spur the creation of free radicals within the body. Antioxidants, such as vitamins C and E, are part of your body’s internal defense against sun-related skin damage and can be supplemented in pill form or as a cream applied topically. The ability of green tea polyphenols to decrease signs of skin aging when taken orally or used topically in creams has impressed Dr. Cool. Fighting free radicals is not the whole story when it comes to antioxidants. Another way that many of these antioxidant vitamins keep your skin looking its best is by preserving collagen, the protein in skin that gives a supple and firm youthful look. Sun exposure tends to “age” collagen in the skin. In addition to vitamins C and E, other collagen preservers include vitamins A and D, notes Dr. Cool.
24 JULY 2018
IN YOUR 30s Consider supplementation with hyaluronic acid (HA). HA is produced by our bodies in large quantities when we are young, but production slows as we age. The diminishing supply can leave skin starved for moisture. Supplemental HA helps keep skin soft and supple by pulling in and retaining water from the bloodstream. Research supports the use of HA supplements to treat dry skin. One study found that those who took 120 milligrams (mg) of HA supplements for six weeks experienced significant improvements in skin moisture content. The results lasted for up to six weeks after the study ended. Previous research showed that topical application of 0.1 percent HA formulations improved skin hydration and elasticity.
Another study of women aged 22 to 59 with crow’s feet found that oral
supplementation with 120 mg of HA significantly diminished wrinkles, boosted skin luster, and increased skin suppleness after 12 weeks. Researchers concluded that “oral HA inhibits skin wrinkles and improves skin condition.” Researchers also studied the efficacy of a topical nano-hyaluronic acid preparation and found that the product line—lotion, serum,
and cream—significantly decreased the depth of wrinkles, while increasing skin firmness and elasticity, after eight weeks of treatment. Consider vitamin A derivatives. If your skin is showing signs of sun dam-
age, vitamin A derivatives stimulate collagen and elastin production. SELECTED SOURCES “Daily Consumption of the Collagen Supplement . . . Reduces Visible Signs of Aging” by M. Borumand and S. Sibilia; “Ingestion of BioCell Collagen, a Novel Hydrolyzed Chicken Sternal Cartilage . . .,” by S.R. Schwartz and J. Park, Clin Interv Aging ½ “Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, DoubleBlind, Placebo-Controlled Trial” by A.G. Schauss et al., J Agric Food Chem, 4/12 ½ “Effect of Oral Intake of Choline Stabilized Orthosilicic Acid on Skin, Nails and Hair in Women with Photodamaged Skin” by A. Barel et al., Arch Dermatol Res, 10/05 ½ “Efficacy of a New Topical Nano-Hyaluronic Acid in Humans” by S. Manjula Jegasothy et al., J Clin Aesthet Dermatol, 3/14 ½ Ingested Hyaluronan Moisturizes Dry Skin” by C. Kawada et al., Nutr J, 7/11/14 ½ Ingestion of Hyaluronans . . . Improves Dry Skin Conditions” by C. Kawada et al., J Clin Biochem Nutr, 1/15 ½ “Oral Hyaluronan Relieves Wrinkles . . .” by M. Oe et al., Clin Cosmet Investig Dermatol, 7/18/17 ½ “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 8/14, Skin Pharmacol Physiol ½ Personal communication: Alicia Cool
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In a large, double-blind, placebo-controlled study, women who took a daily dose of 2.5 grams of hydrolyzed collagen experienced a 20 percent reduction in crow’s feet after eight weeks. Another outcome of the supplementation was that the women’s own production of procollagen—the precursor to collagen—increased by 65 percent. The mineral silicon might also help increase collagen synthesis. Research shows that supplementation with choline-stabilized orthosilicic acid (ch-OSA) stimulates the body’s production of collagen Type I—the type that makes up both skin and bones. When women with sun-damaged skin took either a placebo or 10 mg of ch-
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OSA every day for five months, those in the silicon group saw significant improvements to skin roughness and elasticity. The strength of their hair and nails also improved. Invest in night creams. Look for nighttime repair creams that contain antioxidants such as green tea and vitamins A, E, and C, which stimulate older skin to produce more collagen. When it comes to antioxidants, remember that the more, the merrier. For example, the antioxidant alpha lipoic acid appears to help other antioxidants work more effectively. Creams containing several antioxidants possess increased potency, and combinations like vitamins C and E work better together than alone. Look for a serum that contains peptides, which are amino acids that entice the skin into producing more collagen. Research suggests that some serums made with
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peptides and antioxidants can improve wrinkles, texture, tone, and resiliency beginning after one month of use. *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.
HEALTH & HAPPINESS 25
E ATING SE ASONALLY
By Eva Milotte
IT’S TIME TO GET OUT THE GRILL!
Whether you favor gas, charcoal, or a sturdy grill pan set over the stove, there’s no denying the appeal of grilling. The glory of this cooking technique is how easy it is to add instant flavor to whatever touches the flame. It doesn’t matter if it’s vegetables, fruit, seafood, or meat—all benefit from the flavor and caramelization that only grilling can provide. Here are some healthy and tasty recipes to try on your grill.
Grilled Corn on the Cob dGVvn From the TasteforLife test kitchen
25 minutes prep time + 15 minutes soak time for corn n Serves 4
4 ears of corn with husks attached 2 Tbsp olive oil
1. Completely cover ears of corn with cold water in a large pot. Soak for 15 minutes. 2. Meanwhile, preheat grill to medium. 3. Remove ears from pot and shake off excess water. Pull husks back, being careful not to completely remove the husks. Remove and discard long strands of silk. 4. Brush exposed kernels with oil. Rewrap each ear of corn in its husk. 5. Grill for 15 to 20 minutes, or until corn is tender. Be sure to turn ears frequently. Remove husks and if cobs are not charred to your liking, return cobs to grill for a few minutes. Kitchen Note: For extra flavor, top grilled corn cobs with squeezes of fresh lime, crumbled feta cheese, shaved Parmesan, or smoked paprika. Per serving: 146 Calories, 3 g Protein, 19 g Carbohydrates, 8 g Total fat (1 g sat, 6 g mono, 1 g poly), 13 mg Sodium, H Vitamin B1 (thiamine), Folate
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
For a guide to nutrition breakdowns, see page 4. ©BLM PHOTOGRAPHY
26 JULY 2018
Grilled Scallops and Radicchio dGvn From the American Institute for Cancer Research, www.aicr.org
25 minutes prep time + 20 minutes soak time for skewers n Serves 4 1 large lime 1 tsp kosher salt, divided Freshly ground black pepper 1 Tbsp extra-virgin olive oil 1 large head radicchio, about N lb Olive oil cooking spray 12 dry sea scallops, about N lb 8 (6- to 8-inch) bamboo skewers soaked in water for 20 minutes
bowl and set aside. Squeeze about 2 tablespoons of juice from lime into another bowl. Whisk in K teaspoon of the salt until dissolved. Add 3 to 4 grinds of pepper. Whisk in oil. Set Lime Vinaigrette aside. 2. Prepare outdoor grill for direct cooking over medium-high heat. Or, set a grill pan over high heat until water flicked on it bounces. Reduce heat to medium-high. 3. Halve radicchio vertically. Cut each half into 6 wedges, keeping a triangle of white core at the base of each wedge. Spray wedges on both sides with cooking spray, and sprinkle with remaining salt. Using tongs, arrange wedges directly on grill rack or pan until wedges are browned on bottom, with darker areas, 2 minutes. Turn, keeping wedges as much together as possible. Grill until partially collapsed and limp, 1 to 2 minutes. Divide radicchio among 4 dinner plates. 4. Line up 3 scallops on work surface. Thread 2 of the skewers through the sides of the 3 scallops, spacing skewers K-inch apart. Repeat process with remaining scallops and skewers. Coat scallops with cooking spray. Set scallops directly on grill rack and cook, turning once, just until opaque in center when checked with a knife, 5 minutes in all. 5. Immediately place scallops on plates along with radicchio. Remove skewers and spoon lime vinaigrette over scallops and radicchio. Garnish radicchio with lime zest and serve. Per serving: 197 Calories, 29 g Protein, 11 g Carbohydrates, 1 g Fiber, 5 g Total fat (1 g sat, 3 g mono, 1 g poly), 813 mg Sodium, HHHHH Vitamin K, HHH Copper, HH Vitamin C, H Vitamin E, Folate, Potassium
©2016 TIME INC. BOOKS
1. Grate zest from lime into small
Grilled Chicken with Peach Salad and Blue Cheese Dressing G
From Sara Moulton’s Home Cooking 101 by Sara Moulton ($35, Oxmoor House, 2016)
40 minutes prep time + 1 hour marinate time n Serves 4 2 Tbsp fresh
lemon juice 2 Tbsp extra-virgin olive oil, plus more for brushing the chicken 2 tsp minced garlic 1 tsp kosher salt Freshly ground black pepper 4 (4 oz) chicken breast half pieces, pounded until N-in thick* 4 c baby arugula 2 large peaches, thinly sliced N c nonfat plain Greek yogurt 2 Tbsp low-fat mayonnaise 1 oz finely crumbled blue cheese K c chopped toasted walnuts, divided
1. Combine lemon juice, the 2 tablespoons of oil, garlic, salt, and several grindings of pepper in a resealable plastic bag. Add chicken. Chill and marinate chicken for 1 hour, turning bag over several times. 2. Preheat grill or a grill pan to medium-high. 3. Remove chicken from marinade and pat it dry. Brush chicken lightly on both sides with some oil. Grill chicken, covered, until it is just cooked, 1 to 2 minutes per side. Transfer cooked chicken to a plate, cover it with foil, and let it rest for 5 minutes. 4. Meanwhile, in a large bowl, combine arugula and peaches. In a small bowl, combine yogurt, mayonnaise, and blue cheese. Stir in enough water to achieve desired consistency. Add dressing to salad and toss well. 5. To serve, arrange 1 chicken breast piece on each of 4 plates and top with one-fourth of the salad and nuts. *To pound chicken cutlets, pour about 1 tablespoon of water into a resealable plastic bag. Add a boneless, skinless chicken breast half to the bag. Remove excess air from the bag. Seal the bag and pound the chicken using a meat pounder or rolling pin. Continue pounding until the cutlet is very thin. Remove the pounded cutlet from the bag and proceed with the recipe. Per serving: 383 Calories, 33 g Protein, 13 g Carbohydrates, 3 g Fiber, 23 g Total fat (4 g sat, 8 g mono, 7 g poly), 727 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHHH Vitamin K, Manganese, Selenium, HHH Copper, HH Vitamin B12, Magnesium, Zinc, H Vitamin B1 (thiamine), B2 (riboflavin), C, E, Biotin, Calcium, Iron, Molybdenum, Potassium
HEALTH & HAPPINESS 27
By Jane Eklund
How much is enough?
The human body consists of about 60 percent water, so it’s not
to urinate every two to four hours, and your urine will be clear or
surprising that water plays a number of critical roles in keeping
pale. If you’re going hours between bathroom breaks and your
us healthy. Among water’s functions:
urine is dark, you need to drink more.
A cting as a building material at the cellular level
WHAT TO DRINK?
R egulating body temperature
Water? Sports drink? Fruit juice? What’s the best option for
M etabolizing and transporting carbohydrates and pro-
maximum hydration? A 2015 British study aimed to find out.
teins through the body
The researchers had 72 men in their mid-20s drink a liter of
F lushing waste through urination
water, then measured how much of that they voided through
S erving as a shock absorber for the spinal cord and brain
urination two hours later. They repeated the experiment with 13
L ubricating joints
other beverages and compared.
C reating saliva.
Orange juice remained in the body slightly longer than water, and three others—fat-free milk, whole milk, and an oral
HOW MUCH IS ENOUGH?
rehydration solution—stayed in the body considerably longer
The amount of fluid each person needs varies. On average,
the National Academy of Sciences’ Institute of Medicine
“Normally when you drink, it signals the kidneys to get rid
recommends men consume at least 13 cups of fluid a day;
of the extra water by producing more urine,” lead researcher
women need at least 9 cups. Toddlers need 5 cups of fluid
Ronald J. Maughan told The New York Times. “However, when
daily; kids over 3 should have 6 N cups at minimum.
beverages contain nutrients and electrolytes like sodium and
But there’s an easier way to determine how much fluid you and your kids need: If you are adequately hydrated, you’ll need
potassium, as milk does, the stomach empties more slowly with a less dramatic effect on the kidneys.”
SELECTED SOURCES “Avoiding Dehydration, Proper Hydration,” https://My.ClevelandClinic.org, 2017 ½ “How Much Water per Day Should My Child Drink?” by Robert Kellow, Association of Childcare Physicians, http://ChildcarePhysicians.com, 2/17/14 ½ “Milk and Other Surprising Ways to Stay Hydrated” by Amby Burfoot, The New York Times Well Blog, 6/30/16 ½ “The Quest for Hydration” by Heather Hatfield, www.WebMD.com ½ “Water: How Much Should You Drink Every Day?” by Mayo Clinic Staff, www.MayoClinic.org ½ “The Water in You” by Howard Perlman, US Geological Survey, 12/2/16
28 JULY 2018
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LIFE IN BALANCE
by Taste for Life staff
Spotlight: Vitamin D Why you may need more of it than you think Though it’s often called the sunshine vitamin, vitamin D is actually a hormone produced by the body when skin is exposed to the sun’s ultraviolet rays. It’s not possible for the body to make too much vitamin D from sun exposure, because excess amounts are inactivated by the body. Vitamin D’s major biological function is to maintain normal levels of calcium and phosphorus in the blood. It also helps to absorb calcium and build strong, dense
GETTING THE RIGHT DOSE As little as 10 minutes of sun exposure a day is thought to be enough to prevent D deficiencies for many people, but using sunscreen decreases vitamin D absorption. D3 (cholecalciferol) is a bioavailable form available as a dietary supplement.
bones. Vitamin D is required for blood clotting and thyroid function. Certain conditions can benefit from vitamin D supplementation, including autoimmune diseases, cancer, depression, migraine headaches, osteoarthritis, and high blood pressure. Vitamin D can also help boost the benefits of exercise, since it preserves muscle mass and improves muscle performance. Vitamin D’s benefits include a lower risk of many cancers including breast cancer, yet many Americans fall short with this vital nutrient. “Since low vitamin D levels appear to contribute to the development of cancer, supplementing with 5,000 IU of vitamin D daily could help reduce your risk of breast cancer,” said Holly Edwards, clinical oncology dietitian from the Cancer Treatment Centers of America, Southeastern Regional Medical Center in Atlanta, GA.
30 JULY 2018
SELECTED SOURCES Personal Communication: Holly Edwards ½ “Vitamin D,” www.MayoClinic.com ½ “Vitamin D,” Office of Dietary Supplements, National Institutes of Health
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