MARCH 2022
buckwheat
• Apple cider vinegar for wellness • Natural pain relief •B enefits of hyaluronic acid
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[ nutrition plus ]
DHA DHA (docosahexaenoic acid) is an omega-3 fatty acid. Omega 3s are essential fats your body needs yet cannot make on its own. Research shows most people don’t eat enough omega-3 rich foods, with oily fish being the primary food source. Supplements may help to close the gap. DHA is vital for the development of connections that are important to healthy central nervous system functioning. Omega 3s are very important for heart health. Taking DHA, along with another omega-3 fatty acid called EPA (eicosapentaenoic acid), may reduce the risk of a fatal heart attack by up to 35 percent, according to an analysis of clinical trials published in 2020. Omega 3s may also help you manage your weight by creating a feeling of fullness. Supplementing with DHA has been shown to reduce pressure in the eye in those with glaucoma. DHA also shows promise for helping those with dry eye syndrome. Omega 3s may also boost mental health and ease the symptoms of anxiety and depression. Most people look to fish oil for omega-3 supplements, although there are also vegetarian sources of omega 3s available. Whichever you choose, make sure your supplement contains both EPA and DHA. Health experts generally agree that for general health purposes, 1,500 milligrams (mg) of EPA and DHA makes sense for men and 1,000 mg of EPA and DHA is a prudent amount for women. ● SELECTED SOURCES “Effect of omega-3 dosage on cardiovascular outcomes” by A.A. Bernasconi et al., Mayo Clinic Proceedings, 2020 • “Effects of n-3 polyunsaturated fatty acid supplementation on serum leptin levels, appetite sensations, and intake of energy and macronutrients in obese people . . .” by L. Payahoo et al., Journal of Dietary Supplements, 2018 • “Effects of oral supplementation with docosahexaenoic acid (DHA) plus antioxidants in pseudoexfoliative glaucoma . . .” by S. Romeo Villadóniga et al., Journal of Ophthalmology, 9/17/18 • “Efficacy of omega-3 PUFAs in depression: A meta-analysis” by Y. Liao et al. Translational Psychiatry, 8/5/19 • “Nutrient intake adequacy from food and beverage intake of US children aged 1–6 years . . . ” by A.D.L. Bailey et al., Nutrients, 3/21 • “Omega-3 fatty acids,” National Institutes of Health, Office of Dietary Supplements • “What are omega-3 fatty acids?” Academy of Nutrition and Dietetics, www.EatRight.org, 2/15/21
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breakfast for dinner It’s everyone’s favorite meal of the day!
16 © RICK POON
[ march contents ] 5 market gourmet Soda Bread Ireland.
6 health front
17 24
Knitting may help lower stress • Activity is key to thwarting memory decline • More
9 apple cider vinegar Explore the benefits of this modern-day folk remedy.
12 breakfast for dinner Frittata with Broccoli and Turmeric • Breakfast Apple and Orange Crisp • Fluffy Buckwheat Pancakes
16 vitamin D and pain relief Deficiencies can cause discomfort.
17 hyaluronic acid A supplement with benefits for your whole body.
18 quick tips Tips to avoid drug-herb interactions.
20 healthy strategies National Nutrition Month celebrates global cuisine.
22 sharpen your mind Nutrients to boost brain health.
24 healthy vision quest Natural ways to support eye health.
26 cook-at-home Your freezer helps make mealtimes quick and easy.
28 healthy family Get natural relief from sinus problems.
Products advertised or mentioned in this magazine may not be available in all locations.
MARCH 2022
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[ note to shoppers ]
Focusing on nutrition While the winter holidays have receded into memory, March is important too. It’s National Nutrition Month, the time when the Academy of Nutrition and Dietetics invites everyone to learn more about developing healthful eating and physical activity habits. See page 20 for information. With nutrition in mind, how about joining us for a fun twist on dinnertime? Look to the feature article about making breakfast for dinner (page 12) to change things up a bit. And it wouldn’t be St. Patrick’s Day without Irish soda bread, a tried and true—and easy—accompaniment to any meal (page 5). Even if yours is one of those households that relies on apple cider vinegar (ACV) for everything from cleaning to salad dressing, you may be surprised to learn about the health benefits of this versatile food product. Besides being good for blood sugar control and digestive health, ACV is now being studied as an aid to weight loss (page 9). Other nutrients to consider this month include vitamin D, whose anti-inflammatory effects can ease pain (page 16). You may know hyaluronic acid as an ingredient in beauty products, but it’s also being touted for its role in joint and GI health (page 17). When it comes to vision, carotenes and herbs may be your eyes’ best friends (page 24). In addition to brain boosters (page 22), this issue also covers tips for avoiding interactions between medications and natural remedies (page 18). Healthy eating doesn’t have to mean running to the store every day. Learn how to make use of your freezer to have meals, ingredients and even baby food at the ready when you need them (page 26), saving you time without sacrificing good nutrition. Happy healthy eating!
Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba Lynn.Tryba@TasteforLife.com Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Executive Director of Business Development 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); © 2022 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.
Creative and Sales Offices 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034 The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
Printed in the US on partially recycled paper.
A Note on Recipes
Mary Ann O’Dell, MS, RDN
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
Disclaimer
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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© VALÉRIE LHOMME
[ market gourmet ]
55 min prep time
Soda Bread Ireland
makes
1 loaf
From Upper Crust by Marie-Laure Fréchet ($40, Flammarion, 2021)
2 c 100 percent whole-wheat flour
O c plus 2 Tbsp bread flour
O c rolled oats 1 tsp baking soda 1 tsp salt 1¼ c buttermilk
1. Preheat oven to 400˚. 2. In a large mixing bowl, combine flours, oats, baking soda, and salt. Make a well in center and gradually pour in buttermilk. 3. Knead with your hands until a moist, but not sticky, dough comes together. Alternatively, knead in a stand mixer fitted with the dough hook for 5 minutes on speed 2.
4. Shape dough into a ball and place on a baking sheet lined with parchment paper. Lightly dust top of dough with flour and score a cross into the surface. Bake for 30 to 40 minutes, until golden. 5. Remove bread from oven and place it on a rack to cool. Per serving (serves 8): 192 Calories, 8 g Protein, 38 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 2 g Total fat (0 g sat), 231 mg Sodium, HH Vitamin B1 (thiamine), Phosphorus, H Vitamin B2 (riboflavin), B3 (niacin), B6, Folate, Iron, Magnesium, Zinc
MARCH 2022
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[ health front ]
NEWS THAT’S GOOD FOR YOU
lower stress with knitting Winter 2018, South Korea. Summer 2021, Tokyo. It wasn’t just the Olympic snowboarding or diving that caught the attention of the fans and media. It was the knitting. As a member of his team got ready to ride, Finnish snowboarding coach Antti Koskinen gave him a fist bump, transferring his yarn and needles to one hand to do so. Fast forward three and a half years, and there, in the stands in Tokyo, was British diver Tom Daley knitting as he watched members of his team compete. Daley says knitting relieves stress and helps him find mindfulness and calm. Two decades ago, Ellen B. Rubin made a similar discovery. The former immunology researcher observed people who were helped by knitting or crocheting. Now, she says, she recently had her observations validated: “Stress levels are affected by knitting and crochet by decreasing cortisol levels.” This has the effect of lowering the heart rate and slowing breathing as “fight or flight” syndrome is brought under control. Rubin cites diminished worrying as one of knitting’s
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benefits. “Knitting has also been shown to lower one’s blood pressure,” she says, “and may protect the brain from damage due to aging.” The self-styled “pied piper of the therapeutic benefits of knitting and crochet,” Rubin says they “not only promote one’s own wellness but also that of others when a recipient receives a handmade item.” To help people achieve the benefits of knitting, Rubin opened a shop, Luv2Knit & More, in Jenkintown, PA, and is creative director of the nonprofit division, Therapeutic Crafters on Call. While more research is called for, one study of more than 3,500 knitters found “a significant relationship between knitting frequency and feeling calm and happy.” The study authors also said, “More frequent knitters also reported higher cognitive functioning.”
— Nan Fornal
SELECTED SOURCES “The benefits of knitting for personal and social wellbeing in adulthood: Findings from an international survey” by Jill Riley et al., British Journal of Occupational Therapy, 2/15/13 • Personal communication, Ellen B. Rubin, 12/14/21
MARCH 2022
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olive oil takes center stage
Upping your olive oil intake may lengthen your life. A new study from the American College of Cardiology linked consuming about a half-teaspoon per day with lower risks of dying from cardiovascular disease, cancer, neurodegenerative disease, and respiratory disease. The researchers advised replacing fats such as margarine, butter, and dairy fats with olive oil for improved health. They analyzed results from more than 90,000 people in two large studies who were followed for 28 years. Participants with higher olive oil consumption were also more physically active, were less likely to smoke, and ate more fruits and vegetables than those with lower olive oil consumption. SELECTED SOURCES “Consumption of olive oil and risk of total and causespecific mortality among U.S. adults” by M. Guasch-Ferré, Journal of the American College of Cardiology, 1/22 • “Higher olive oil intake associated with lower risk of CVD mortality,” American College of Cardiology, 1/10/22
activity boosts memory
Older adults who keep busy with various activities may reduce their risk of memory decline. Participants in a new study were asked how often they engaged in 33 activities ranging from hobbies such as baking or cooking, reading, playing cards and games, walking, or socializing with family and friends through letters, email, phone calls, or in-person visits. The researchers created a learning model to analyze the activities’ impact on memory. “Our study results show that cognitive decline can be reduced through a combination of active, daily activities— things like using a computer and playing word games,” said researcher Sylvain Moreno, PhD. SELECTED SOURCES “Healthy memory aging—the benefits of regular daily activities increase with age” by O. Krakovska et al., Aging, 12/16/21 • “Keeping active through varied activities can reduce risk of developing dementia,” Simon Fraser University, 12/16/21
MARCH 2022
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Good Nature
Organic Herbal Tea Healthy, pure, honest herbal teas grown and produced in the tradition of ancient Macedonian herbalism. Good Nature Teas are made with pharmacopoeial grade herbs meaning they are held to the highest quality standards possible, set forth by the European Pharmacopoeia. Organically grown and caffeine free.
Daily Concepts
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Soak Pain Away A women-owned and led business, Asutra offers active self-care products for every body. Soak Pain Away’s pure magnesium chloride flakes come from the Zechstein Sea, and absorb easily into the body. Magnesium chloride flakes have been shown to provide concentrated bio-available magnesium into the body and create more intense and longer-lasting effects.
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Hand in Hand
Cactus Blossom Body Care Hand in Hand believes that by making better ingredient, packaging, and business decisions, something as small as soaps and lotions can have a major impact around the world. You get to enjoy the invigorating scent of Cactus Blossom’s bergamot and crisp basil, and you participate in their Buy One Give Back program — with every purchase, they provide soap and clean water to children in need to combat waterrelated illnesses. Win-win!
Nest
Plant-Based Diapers For the eco-minded generation, Nest offers baby diapers made with hand-selected sustainable materials. These diapers are free of harmful chemicals, perfumes, and known allergens. They have a soft, ultra-absorbent design that you and your baby will love. Nest Diapers are made with sustainable biodegradable materials and are compostable.
MARCH 2022
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2/3/22 9:17 AM
BY MARY ANN O’DELL, MS, RDN
apple cider vinegar: modern-day folk remedy
Apple cider vinegar (ACV) is a common household product that has a long history of use. Made by fermentation of apple cider, ACV has a variety of uses, including as a food preservative, household cleaner, culinary ingredient, therapeutic, and beauty remedy. Many people choose raw ACV over pasteurized because it contains natural bacteria and yeasts, referred to as “the mother,” in the vinegar. You can find ACV in tonic beverages, salad dressings, marinades, supplements, and in cosmetics.
Benefits of ACV Blood Sugar. This is one of the most promising areas of use for ACV. The journal Diabetes Care reported two studies looking at ACV and blood sugar. One study found that vinegar improved insulin sensitivity after a high carbohydrate meal by as much as 34 percent in those with insulin resistance, and by 19 percent in those with Type 2 diabetes. The second study found that people with Type 2 diabetes who consumed 2 tablespoons of ACV before bed with a small snack had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack with 2 tablespoons of water. Other studies have demonstrated that vinegar may help improve insulin function and lower blood sugar levels following meals. ACV use should be discussed with a qualified health care provider prior to use, especially if you are taking any medications.
Digestive Health. ACV is rich in acetic acid, so it is naturally acidic. This fact could explain how ACV may benefit digestion, reducing bloating and gas in those with low stomach acidity. Some people who experience gastroesophageal reflux disease, or acid reflux, find ACV to be a helpful remedy. The acetic acid in vinegar also works as an antimicrobial substance that can help reduce bacteria and yeast in the stomach and intestines. While ACV is a fermented food and is considered to be probiotic, it is unclear if it provides the same benefits as probiotic bacteria. Evidence does suggest there may be a role for ACV in treating yeast and fungal infections. Weight Loss. ACV is touted as a remedy to help with weight loss. While evidence is not clear, small studies point to a potential role for ACV in weight control. One possible mechanism of action is that ACV may enhance feelings of satiety, which in one study resulted in participants eating 200-275 fewer calories in a day. Another study showed that daily consumption of ACV (1 or 2 tablespoons per day) resulted in weight loss of up to 3.7 pounds over 3 months. Benefits appear to be modest, but as a low calorie food that may also help with blood sugar control, ACV could be a positive addition to a weight control program. While much of the information on ACV is anecdotal and research is somewhat limited, this folk remedy continues to enjoy the spotlight in the world of health, and its use will likely continue for years to come. ●
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Provides 500 mg apple cider vinegar plus ginger, pomegranate, and beetroot.
Contains the Mother for maximum benefit.
Tasty pectin gummies.
Apple Cider Vinegar
Convenient: 1 dose is comparable to 1 ounce of liquid apple cider vinegar.
Vegan. MARCH 2022
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healthy hair
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*These statements have not been evaulated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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BY LISA FABIAN
Switch your meals up, and enjoy your morning favorites in the evening. Get started with these hearty recipes that delight any time of day. 40 min
Frittata with Broccoli and Turmeric
prep time serves 6
From The New Cooking School Cookbook by America’s Test Kitchen ($45, America’s Test Kitchen, 2021)
12 large eggs
L c 1 percent low-
fat milk or water
N c grated
Parmesan cheese
2 Tbsp extra-virgin olive oil, divided 1 Tbsp minced fresh tarragon
K tsp salt, divided 12 o z broccoli florets, cut into K-inch pieces (4 c) 1 shallot, minced 1 tsp ground turmeric
¼ tsp pepper 3 Tbsp water
K tsp grated lemon zest plus K tsp juice
1. Adjust an oven rack to middle position and preheat oven to 350°. Whisk eggs, milk, Parmesan, 1 tablespoon of the oil, the tarragon, and ¼ teaspoon of the salt in a bowl until well combined. 2. Heat the remaining 1 tablespoon of oil in a 12-inch oven-safe nonstick skillet over medium-high heat until shimmering. Add broccoli, shallot, turmeric, pepper, and the remaining ¼ teaspoon salt and cook, stirring frequently, until broccoli is crisp-tender and spotty brown, 7 to 9 minutes. Stir in water and lemon zest and juice and continue to cook, stirring constantly, until broccoli is just tender and no water remains in skillet, about 1 minute longer. 3. Add egg mixture and cook, using a rubber spatula to stir and scrape bottom of skillet until large curds form and spatula leaves a trail through eggs but eggs are still very wet, about 30 seconds. Smooth curds into even layer and cook, without stirring, for 30 seconds. 4. Transfer skillet to oven and bake until frittata is slightly puffy and surface bounces back when lightly pressed, 5 to 8 minutes. Using a rubber spatula, loosen frittata from skillet, and transfer to a cutting board. Let sit for 5 minutes before slicing and serving. Per serving: 222 Calories, 15 g Protein, 8 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 15 g Total fat (4 g sat), 428 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin B2 (riboflavin), HHH Vitamin B12, Phosphorus, HH Vitamin A, B6, Folate, H Vitamin D, E, Calcium, Iron, Zinc
Adding healthful turmeric and black pepper gives the filling a bold, slightly spicy flavor. To ensure the frittata cooks fully and evenly, it’s started on the stovetop and then transferred to the oven to gently finish. Serve warm or at room temperature.
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continued from page 13
Breakfast Apple and Orange Crisp From Good Enough: A Cookbook by Leanne Brown ($19.95, Workman, 2022)
Butter, for greasing dish 4 large apples (your favorite variety) 1 large orange 1 Tbsp all-purpose flour 3 Tbsp packed brown sugar
K tsp fine sea salt 1 tsp pure vanilla extract
50 min prep time
Topping
serves 8
1 c old-fashioned rolled oats
K c all-purpose flour ¼ c packed brown sugar K tsp freshly grated nutmeg (optional) 1 tsp ground cinnamon (optional)
K tsp fine sea salt K c (1 stick) unsalted butter 1. Preheat oven to 375°. Butter a 13x9inch baking dish. 2. Cut apples in half and remove stems and cores. Slice apples into thin pieces. (Note: There’s no need to peel the apples unless that’s your preference. Go as chunky or as thin as you like.) 3. Place apples in buttered baking dish. Use a small grater to zest orange and sprinkle it on top. Juice orange directly over apples (use a sieve if your orange has seeds). Add flour, brown sugar, salt, and vanilla. Using your hands, toss apples, coating them evenly. 4. Make topping: Combine oats, flour, brown sugar, nutmeg and cinnamon (if using), and salt in a medium bowl. Stir topping a few times with a wooden spoon or your fingers, just enough to roughly disperse everything. Cut up butter into tablespoon-size (or smaller) pieces and add them to bowl. Use your hands to roughly squish butter with dry ingredients until you have a crumbly, relatively even mixture. Sprinkle oat mixture all over top of apples. 5. Bake until apples are cooked and bubbly and topping is browned, 35 to 40 minutes. Serve immediately, or cover and store in fridge for up to a week. Per serving: 297 Calories, 5 g Protein, 42 g Carbohydrates, 19 g Total sugars (8 g Added sugars), 5 g Fiber, 13 g Total fat (8 g sat), 296 mg Sodium, H Vitamin A, B1 (thiamine), C, Magnesium, Phosphorus
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This comes together easily but does require a little baking time, so it’s nice to prepare it the night before. It’s delicious served at any temperature—cold, room temperature, warmed in the microwave, or crisped up in a 375˚ oven.
MARCH 2022
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Fluffy Buckwheat Pancakes From The Modern Larder by Michelle McKenzie ($40, Roost Books, 2021)
O c buckwheat flour ¼ c white rice flour* 2 T bsp ground flaxseed (flaxseed meal)** 1 tsp baking powder
K tsp baking soda Slightly rounded ¼ tsp fine sea salt 3 Tbsp plain, full-fat Greek yogurt or 2 Tbsp plain, full-fat kefir 1 large egg 2 Tbsp maple syrup or date syrup, plus more to serve
© RICK POON
K tsp vanilla extract 2 Tbsp ghee or 2 Tbsp unsalted butter, melted and warm, plus more for the skillet 1 c warm water
1. In a small mixing bowl, whisk flours, flaxseed, baking powder, baking soda, and sea salt. In a medium mixing bowl whisk yogurt or kefir, egg, maple syrup, vanilla, melted ghee or butter, and warm water. Overmixing buckwheat flour creates a dense pancake, so add dry ingredients into wet in about 3 equal portions, using a flexible spatula to gently fold and stir each portion until almost fully incorporated. After third addition, fold batter until just combined (it will be lumpy, and that’s fine). Batter can be used right away or refrigerated in an airtight container overnight (no need to bring it to room temperature before proceeding). 2. Heat a 10- or 14-inch heavy-bottomed skillet, preferably cast iron, or griddle over medium heat until hot and coat surface well with ghee or butter. Drop a scant ¼ cup of batter onto skillet for each pancake, leaving about 2 inches between each. Cook for about 2 to 3 minutes, or until a few bubbles form at edges and on surface. Flip pancakes and cook until lightly browned on bottom and cooked through in center, 1 to 2 minutes more. 3. Transfer to a plate or keep warm in a 200° oven. Repeat with any remaining batter, adding more ghee to skillet between each batch. Serve hot or warm. *If you can’t find white rice flour, you can substitute cornstarch or all-purpose flour. **If you can’t find flaxseed meal, you can substitute ground almonds or wheat germ. If substitutions are made, this recipe may no longer be gluten free. Per serving (2 pancakes): 226 Calories, 6 g Protein, 32 g Carbohydrates, 7 g Total sugars (6 g Added sugars), 3 g Fiber, 9 g Total fat (4 g sat), 308 mg Sodium, HHH Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Calcium, Magnesium, Zinc
20 min prep time makes
8 pancakes
MARCH 2022
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BY MARY ANN O’DELL, MS, RDN
vitamin D and pain relief When considering natural approaches to pain relief, herbs like turmeric or ginger may be familiar options. What about Vitamin D? It certainly is not the first thing that comes to mind when seeking pain relief, but as more research comes out on the roles of vitamin D, it should be included in the list for natural pain relief. Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body. It has receptors all throughout the body, which affect upwards of 1,000 different gene functions. It is present in two forms, D2 and D3. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna, and mackerel. However, research suggests most Americans do not consume the recommended intake levels of vitamin D in their diets. Vitamin D is also formed in our bodies from exposure to direct sunlight on our skin. Sunblock and less time outdoors in winter months can reduce the level of vitamin D produced in the body. So what does all this have to do with pain? It is now becoming clear that a large number of people who have chronic pain are deficient in vitamin D, as determined by levels of 25(OH)D in their blood. Low vitamin D leads to poor bone mineralization which can result in chronic dull musculoskeletal aches and pains. As a result, studies have now been done showing that vitamin D supplementation may play a role in addressing pain that is related to 25(OH) D deficiency. One study of 360 female patients with chronic back pain found that vitamin D therapy produced symptom improvement in 96 percent of patients. Research suggests that vitamin D supplementation controls or decreases pro-inflammatory cytokines while increasing anti-inflammatory cytokines. Controlling inflammation can help address pain. Researchers believe vitamin D may help control painful chronic inflammatory autoimmune conditions that are affected by excessive cytokine activity, like inflammatory bowel disease. If pain is consistently a part of your day, consider having your vitamin D levels checked. Low vitamin D levels respond well to vitamin D supplementation. It’s just one more factor to consider when looking for natural pain relief. ●
other support for natural pain relief Turmeric–helps reduce pain and inflammation Tart Cherry–may help reduce pain and uric acid levels Omega-3 fatty acids–help calm inflammation Butterbur–may help inhibit smooth muscle contraction which can help ease pain Ginger–provides natural anti-inflammatory action
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Tame Your Pain Quick Action Powder Helps support discomfort of minor aches and pains.* With tart cherry, turmeric, butterbur, DLPA, vitamin D, and more. Safe for everyday use. Wild cherry flavor.
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BY SALLY KARLOVITZ, CN
hyaluronic acid
for joint, skin & GI health Hyaluronic Acid (HA) is a hot ingredient in skin and joint care, and with good reason. This compound is naturally found in the tissues throughout the body including skin, joints, and eyes. The highest concentrations are found in connective tissues such as skin and cartilage, and in fluids in the joints. With normal aging, hyaluronic acid levels decline, which may be linked to back and joint pain as well as lines and wrinkles in skin. Here is a look at HA’s benefits throughout the body.
Joint Support. Hyaluronic acid is found in the synovial fluid surrounding the joints. It acts as a shock absorber and lubricant for the joints. Supplementing with HA can help replenish HA levels, helping to restore joint tissues. HA may be helpful for the pain and inflammation associated with arthritis and may help improve joint mobility and flexibility.
healing in the skin. Because HA works in the skin, it can be used both orally and topically to support smooth, youthful skin. It is a common anti-aging ingredient in facial care products for skin hydration.
GI Support. Research suggests that hyaluronic acid may play a role in the integrity of the gastrointestinal tract. It is now understood that HA can help strengthen the lining of the GI tract, which may be beneficial for those with GI conditions. Research shows HA supplements may help reduce symptoms of acid reflux, and may promote gut integrity and help inhibit bacterial infections in the intestines. ●
Skin Support. One of the primary roles of hyaluronic acid is that it attracts and holds water—holding nearly 1,000 times its weight in water—acting as a space-filling substance in the human body. This is necessary to keep collagen hydrated and youthful. The skin contains over 50 percent of the body’s HA, so it is vital for the skin’s structure and maintenance, helping to preserve youthful, smooth, elastic skin. Because oral supplements of HA can help the body retain moisture, they may also help relieve skin conditions such as severe dryness, eczema, or psoriasis. In addition, HA has been shown to help with wound
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[ quick tips ]
BY VICTORIA DOLBY TOEWS, MPH
avoid medication mix-ups some combos require caution
Herbs and other natural therapies, by and large, are safe to use by themselves and even in combination with many items in your medicine cabinet. But herbs can, in a few cases, interact adversely with prescription and over-the-counter drugs. When you have questions about how to safely use conventional medications with herbal supplements, it makes sense to rely on the expertise of someone like Patrick Fratellone, MD. Dr. Fratellone is both a physician with offices in New York City and Fairfield, CT, and a registered herbalist with the American Herbalists Guild. In terms of conventional medicine and traditional remedies, he stands with a foot in each world. As Dr. Fratellone puts it: “One should realize that herbs are drugs.” This is because many of our conventional medicines—metformin and digoxin, for example—first came from plants. In addition, many items considered foods also serve as herbs with medicinal qualities: Think of garlic, parsley, ginger, and thyme. It’s always prudent to let your doctor or pharmacist know about all herbs and dietary supplements you are taking to guard against potential interactions.
Potential interactions One medication that always tops the list of potential herb interactions is the blood thinner Coumadin (warfarin). Caution should be taken with herbs that also
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thin the blood. These include garlic and ginkgo, as well as omega-3 oils. The birth control pill is another medication that warrants consideration. Women taking the pill who also use St. John’s wort can experience breakthrough bleeding and the possibility of ovulation—which means the risk goes up for unintended pregnancy. Thus, taking oral contraceptives for birth control (as opposed to using the pill for management of periods, acne, or a condition such as polycystic ovarian syndrome) would mean that St. John’s wort should definitely be avoided. Another red flag, according to Dr. Fratellone, concerns the Parkinson’s disease medication levodopa. “Studies have shown that kava kava, an herb used for anxiety, can reduce the effects of levodopa,” he says. ● SELECTED SOURCES “Co-administration of St John’s wort and hormonal contraceptives: A systematic review” by E.N. Berry-Bibee et al., Contraception, 2016 • Personal communication: Patrick Fratellone, 2019
Victoria Dolby Toews, MPH, is an evidence-based, integrative medicine journalist. She received her Master of Public Health from OHSU-PSU School of Public Health. She is the author or co-author of numerous books.
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[ healthy strategies ]
BY KELLI ANN WILSON
Celebrate National
Nutrition Month! Global flavors take center stage
For more than four decades, the Academy of Nutrition and Dietetics has been spreading the message about good nutrition and living a healthy lifestyle through its annual March celebration of National Nutrition Month. The theme of this year’s monthlong observance is “Celebrate a World of Flavors,” which aims to encourage healthy eating by highlighting healthy foods and traditional recipes from around the world. “The theme Celebrate a World of Flavors gives every culture a place at the table. Celebrating the cultural heritage, traditions, and recipes from all people is a tasty way to nourish ourselves, learn about one another, and find appreciation in our diversity,” said registered dietitian nutritionist Libby Mills, MS, RDN, LND, a spokesperson for the Academy of Nutrition and Dietetics.
Week-by-week guide to National Nutrition Month: To make it easy to participate in this year’s National Nutrition Month, the Academy of Nutrition and Dietetics has provided suggestions for each week of the celebration: • Week One centers on choosing healthy foods from
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all the food groups, learning how to read nutrition labels, and showcasing your family’s cultural or traditional recipes.
• Week Two suggests working with a registered dietitian nutritionist (RDN) who can help you customize your meals to meet your unique health goals and nutritional needs. • Week Three recommends learning to plan meals and snacks so you can make healthy choices whether you’re at home, school, or work. Choosing recipes and making a grocery list are great ways to get started. • Week Four focuses on learning to create tasty, healthy meals at home by practicing your cooking and meal prep skills, trying new foods and flavors from around the globe, and sharing meals with friends and family. Visit the Academy of Nutrition and Dietetics website, EatRight.org, to discover ways to enjoy healthy foods and flavors from around the globe, including Asian Indian, Chinese, Filipino, Latin American, and Middle Eastern cuisines. ● SELECTED SOURCES “Academy: Celebrate a world of flavors during National Nutrition Month,” 11/17/21; “National Nutrition Month 2022 weekly key messaging,” Academy of Nutrition and Dietetics, www.EatRight.org, 2022
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BY TASTE FOR LIFE STAFF
brain boosters
foods and nutrients to improve brain health
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Are you feeling forgetful or having trouble focusing? Brain fog happens to the best of us, and occasional cognitive issues tend to come along with aging. But, there are some simple lifestyle hacks that can help you maintain your focus and sharpen your memory. Brain food
Smart supplements
What you eat can make a difference in how well your brain functions. Here are a few of the foods that help keep your mind sharp.
In addition to a healthy diet rich in brain-boosting foods, there are some supplements that show promise for improving cognition, memory, and overall brain health. Astaxanthin. This antioxidant has been linked to faster thinking, especially for those with mild cognitive impairment. Curcumin. Another antioxidant nutrient with brain benefits, this anti-inflammatory component of the herb turmeric may help protect the brain by reducing the long-term, low-grade inflammation that contributes to cognitive decline. Vitamin D. Research has shown that those with higher levels of vitamin D in their blood consistently retain the best verbal skills as they age. Their memory skills also show a slower rate of decline than those with lower vitamin D intake. Vitamin B12. Essential for brain and nerve function, vitamin B12 may be helpful for staving off memory loss, bosting concentration, and lifting your mood. Iron. Deficiencies in iron are linked to cognitive impairments, including reduced attention span and sensory perception, as well as some behavioral and emotional issues. Adequate iron intake may help to improve brain function.
Brain Boosting Foods How They Help
Cruciferous vegetables
Vegetables like broccoli, cabbage, kale, and spinach are rich in brainboosting nutrients including beta carotene, folate, vitamin K, and lutein.
Berries
Cherries and dark fruits like blackberries and blueberries offer anthocyanins and flavonoids that are good for brain health. Fresh, frozen, and dried berries all offer benefits.
Fish and seafood
Algae, fatty fish, and seafood, including bluefin tuna, herring, salmon, and sardines, are loaded with omega 3s that have been shown to improve memory.
Nuts
A great source of protein and healthy fats, nuts are the perfect brain-boosting snack. Research suggests that walnuts are especially good for improving cognition.
Tea and coffee
The caffeine in tea and coffee can give you a quick concentration boost, and studies show it may have longer-term benefits including improvements in mental function and memory formation.
Get moving! Exercise plays an important role in brain health. Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells. Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day. ●
SELECTED SOURCES “4 types of foods to support memory” by Marisa Moore, Academy of Nutrition and Dietetics, www.EatRight.org, 3/20 • “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Advances in Nutrition, 3/18 • “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment . . .” by N. Ito et al., Journal of Alzheimer’s Disease, 2018 • “Exercise can boost your memory and thinking skills”; “Foods linked to better brainpower,” Healthbeat, www.health.Harvard.edu • “Health benefits of vitamin B12,” www.WebMD.com, 10/13/20 • “Iron deficiency, cognitive functions, and neurobehavioral disorders in children” by L. Pivina et al., Journal of Molecular Neuroscience, 5/19 • “Nutritional prevention of cognitive decline and dementia” by L.J. Dominguez and M. Barbagalio, Acta Biomedica, 6/7/18 • “The role of nutrition in Alzheimer’s disease” by S. Śliwińska and M. Jeziorek, Roczniki Państwowego Zakładu Higieny (Annals of the National Institute of Hygiene), 2021 • “Vitamin D status and intakes and their association with cognitive trajectory . . .” by M.A. Beydoun et al., Journal of Clinical Endocrinology & Metabolism, 4/1/18
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BY SALLY KARLOVITZ, CN
healthy
vision quest Cataracts and age-related macular degeneration (AMD) are the two leading causes of blindness and visual impairment among millions of aging Americans. Add to that excessive screen time in a digital age that is causing eyes to age faster in a younger population. Retinal damage and eye strain is showing up in younger adults, from constant exposure to blue light from computers, phones, tablets, and TVs. While blue light can be good, the amount of time people spend close to screens is cause for concern. Studies suggest that continued exposure to blue light over time could lead to damaged retinal cells, which can result in AMD. Fortunately, research has shown us that nutrition can impact these conditions as well as the overall health of our eyes. Here are some of the key nutrients and herbs that can help keep your eyes seeing their best, both now and as you age.
Nutrients
The Age-Related Eye Disease Study (AREDS), which followed 3,600 adults, showed that people may benefit from vitamins C and E, beta carotene, zinc, and copper to reduce the risk of vision loss caused by intermediate to advanced macular degeneration. Another study found that people consuming plenty of A, C, and E vitamins, by eating fruits and vegetables or by taking a supplement, decreased their risk for developing cataracts by 37 percent. Vitamin C is of particular importance because it is the major antioxidant in the lens of the eye.
Carotenes
Lutein and zeaxanthin are natural carotenes found in green leafy vegetables like spinach and kale, as well as egg yolks and broccoli. Lutein is concentrated in the macula of the eyes, and together lutein and zeaxanthin 24
help to protect against harmful blue light. Studies show that people who supplement with lutein have a 57 percent lower risk of macular degeneration. Beta carotene, a common carotene found in sweet potatoes and carrots, converts to vitamin A in the body and is also essential for healthy eyes.
Herbs
One of the most well-known herbs for the eyes is bilberry, a cousin to the American blueberry. Bilberries and blueberries are rich in anthocyanins, plant compounds that strengthen the walls of the small capillaries leading into the eye, that promote healthy circulation, and that act as antioxidants to protect against free radical damage to the eyes. Studies have shown that bilberry extract can help enhance the ability to focus, fight visual fatigue, and support nighttime vision. For optimal eye health, using a combination of different antioxidants often gives the best results. Take care of your eyes and you’ll see the difference, both now and later in life! ●
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MARCH 2022
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MARCH 2022
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[ cook-at-home ]
BY EVA MILOTTE
your friendly freezer ready for service!
After a busy day, there’s nothing better than coming home to a meal that’s ready to heat up. It’s possible! By putting time aside over the weekend and making good use of your freezer, you can have ready-made dinners. Freeze frame Our freezers are underused. Sure, they host a collection of frozen veggies, fruits, pizza, and fish sticks. But they are useful for so much more. Batch cooking destined for the freezer is not only economical but also can save time. Making larger
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quantities of a dish doesn’t take much longer than making smaller serving amounts. For quicker prep times, buy pre-shredded cheese, pre-chopped onion, and peeled whole garlic cloves. But keep in mind how much you want to pay for the convenience of these items versus the time you’ll spend prepping them on your own.
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Here are some quick ideas for getting the most out of your freezer. Before preparing meals for the
freezer, be sure your appliance is ready for the job. Clean it thoroughly. If there’s a buildup of ice, defrost it. Make sure you have plenty of airtight, freezer-safe containers in various sizes. To get started, look for aluminum pans, tempered glass jars and pans, and 8-cup freezer-safe plastic containers. Freezer bags are another option. Get bags in 1-gallon and 1-quart sizes that have strong seals rather than those with tie handles. Don’t reuse plastic cottage cheese or yogurt containers. They will not protect the food from freezing temperatures. Stock up on seasonal specials and in-store promotions when looking to stock your freezer. Frozen raw ingredients (chicken, fish, veggies) are often equal or better in quality than their fresh counterparts. If a recipe calls for broccoli but asparagus is more affordable and in season, make the substitute. Instead of chicken or other animal protein sources, try lentils or beans in stews and braises. Be creative to prevent food waste and make the most use of the ingredients that are available. Certain foods do not freeze well. Avoid freezing temperatures with the following: lettuce, cucumbers, fried foods, raw potato, and mayonnaise. Freeze baby food purées or sauces in ice cube trays. Pop the cubes out and place them in a freezer bag for later use. Be sure to cool food completely before freezing it. Placing stillwarm items in the freezer can
raise the temperature of the freezer and cause items inside to thaw. This changes the texture and taste of those foods. Never put hot foods in freezer bags. Let them cool. Hot food that comes into contact with plastic can leach chemicals into the food. Do not let food sit on the counter for more than two hours. Clearly label and date items destined for the freezer. Use a permanent marker directly on freezer bags (before they’re filled!), or label with tape. List the item and the date of preparation. To prevent ice crystals from forming in freezer bags, remove as much air as possible before sealing the bag. Consider double bagging to prevent leakage. Take stock of what’s in your freezer. Regularly rotate items. Bring older batches of food to the top or front of the freezer, so they can be used first. Use plastic bins or baskets to organize similar food groups. Clear plastic bins are an option that allows you to see what’s inside. The ideal temperature for keeping food frozen is 0˚F (-18˚C). Most items will keep for approximately six months at these temperatures. If your freezer doesn’t get this cold, the food will keep for a shorter amount of time. Always thaw frozen food in the refrigerator. It can take anywhere from 24 to 48 hours, depending on the item. Place a plate under a defrosting item to catch leaks and condensation. ● SELECTED SOURCES Fix, Freeze, Feast by Kati Neville and Lindsay Ahrens ($18.95, Storey, 2018) • Freeze by Ruby Bell and Milly Bagot ($19.99, Mitchell Beazley, 2021)
Chickpea Tagine From the Taste for Life test kitchen 2 Tbsp olive oil 1 onion, minced 3 garlic cloves, minced 4 carrots, chopped into K-inch pieces 1 tsp ground cumin
40 min prep time Serves 4
1 tsp ground coriander 1 tsp ground cinnamon
K tsp ground ginger 1 (15 oz) can chickpeas, drained 2 c low-sodium vegetable broth 1 medium lemon, juiced
K c chopped dates K c chopped dried apricots Salt and freshly ground black pepper
¼ c slivered almonds, toasted Handful cilantro, chopped
1. Heat oil in a large pot over medium heat. Add onion and sauté for 5 minutes, stirring frequently. 2. Add garlic, carrots, cumin, coriander, cinnamon, and ginger and sauté for 3 minutes. 3. Add chickpeas, broth, lemon juice, dates, and apricots. Simmer over medium-low heat for 25 to 30 minutes, or until broth is almost completely absorbed and carrots are tender.
4. Season to taste with salt and pepper. Before serving, garnish with slivered almonds and cilantro. Kitchen Note: A tagine is a North African stew of vegetables, protein, and spices. Serve this recipe over brown rice or quinoa for a gluten-free dish. Serve with couscous for a more traditional option (note: couscous is not gluten free). To freeze, portion out the tagine into an ovenproof container. Let cool, seal container, label, and date. Freeze. To reheat, preheat oven to 350˚. Uncover the ovenproof container, and then cover the container with aluminum foil. Place the container on a baking sheet in the center of the oven for 40 minutes, or until hot. Serve. Per serving (tagine only): 455 Calories, 14 g Protein, 75 g Carbohydrates, 38 g Total sugars (0 g Added sugars), 16 g Fiber, 15 g Total fat (2 g sat), 615 mg Sodium, HHHHH Vitamin A, Folate, HHHH Phosphorus, HHH Vitamin B6, E, HH Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc, H Vitamin B1 (thiamine), B3 (niacin), C, Calcium
MARCH 2022
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[ healthy family ]
BY JANE EKLUND
relieve sinus symptoms Most of the time, sinuses are out of sight, out of mind. But when they’re inflamed, they can cause swelling, congestion, headache, facial pain, cough, toothache, and more. If you’re prone to sinus problems or are fighting a cold or allergies that could result in sinus blockage, there are easy steps you can take to keep things flowing. The paranasal sinuses—four pairs of connected cavities in the bones around the nose—produce mucus that keeps the inside of the nose moisturized and deters pollutants, micro-organisms, and dust. When sinus passages are blocked, though, they can’t drain, which leads to an overgrowth of bacteria, infection, and an inflammatory response known as sinusitis. The key to avoiding sinusitis is to keep nasal passages from clogging. There are several preventive measures that can help.
Soothe your sinuses The Harvard Women’s Health Watch calls nasal irrigation “one of the simplest, cheapest, and most effective ways to prevent and treat sinus problems.” Using a neti pot or a bulb syringe, irrigate your sinuses once or twice a day with a solution of two cups of water, a half teaspoon of baking soda, and a half teaspoon of non-iodized salt. Organisms that are sometimes found in small amounts in tap water are safe for drinking because they are killed in stomach acid. But inhaled, bacteria, protozoa, and/or amoebas may stay alive in nasal passages and can cause serious infections. If you’re cleansing or moisturizing your nasal passages with a neti pot, spray bottle, or other device, it’s critical to follow guidelines from the Centers for Disease Control. Follow any manufacturer’s instructions; wash, dry, and air the device between uses; and use only 28
• Distilled or sterile water that you’ve purchased in a store. • Water that’s been boiled for three to five minutes and then cooled until it’s lukewarm. • Water that’s been processed with a filter designed to trap infectious organisms.
Foods to fight inflammation Sinus problems are caused by inflammation, so eating an anti-inflammatory diet can keep them at bay. Avoid processed sugar, gluten, foods high in saturated fat, refined carbohydrates, and excess omega-6 fatty acids from processed foods. Instead, focus on foods that contain antioxidants or omega 3s. That includes oily fish, tart cherries, citrus, berries, and other fruit, avocados, green vegetables, beans, green tea, and spices including turmeric, ginger, basil, and cayenne pepper. If you have a chronic or recurring case of sinusitis, or if your symptoms are severe and continue for more than a week, see a healthcare practitioner. ● SELECTED SOURCES “Acupressure points for sinus problems & nasal congestion” by Michael Reed Gach, http://acupressure.com • “Consumer updates: Is rinsing your sinuses with neti pots safe?” www.FDA.gov • “A guide to natural ways to alleviate allergy and sinusitis symptoms” by Shannon Wongvibulsin, UCLA Center for East-West Medicine • “Improve your sinuses today: What to eat to avoid inflammation,” Pacific College of Oriental Medicine, www.PacificCollege.edu, 9/10/17 • “The potential for topical probiotic treatment of chronic rhinosinusitis, a personal perspective” by Anders U. Cervin, Frontiers in Cellular and Infection Microbiology, 1/12/18 • “Sinus conditions & treatments,” www.Cedars-Sinai. org • “What to do about sinusitis,” Harvard Women’s Health Watch, 4/2/18
MARCH 2022
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