MAY 2022
make it
•B enefits of turmeric & curcumin •H ealthy teeth and gums •A nti-aging strategies
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[ nutrition plus ]
calcium
Vital for strong bones and teeth and for healthy gums, calcium also helps maintain a regular heartbeat and helps transmit nerve impulses.
It’s needed for muscle growth and contraction, and to prevent muscle cramps. It also plays a part in healthy cholesterol levels and cardiovascular health, and helps prevent bone loss associated with osteoporosis. Calcium’s functions are so important that the body will demineralize bone to maintain normal levels of this mineral when intake is inadequate.
Who needs more? Nutritionists recommend getting calcium from foods because they provide other nutrients that help the body use calcium effectively. It’s easy to find food sources, but some people may need calcium supplements. If you’re a female athlete, a woman in menopause, or a heavy exerciser, you may need more. Female athletes and menopausal women have lower estrogen levels, and estrogen protects
the bones by promoting calcium deposition. And while strenuous exercise can hinder calcium uptake, moderate exercise bolsters it. In addition, a diet high in protein, fat, refined grains, sugar, excess salt, and alcoholic or soft drinks results in increased excretion of this mineral. ● SELECTED SOURCES “Calcium,” Linus Pauling Institute at Oregon State University, http://lpi.oregonstate.edu, 9/17 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)
Food Sources FOOD
SERVING
CALCIUM (MG)
½ cup
434
8 oz
415
1.5 oz
303
8 oz
300
White beans
½ cup, cooked
81
Bok choy
½ cup, cooked
79
Kale
½ cup, cooked
47
Broccoli
½ cup, cooked
31
Tofu, calcium set Yogurt Cheddar cheese Milk
Recommended Dietary Allowance LIFESTAGE
Infants* Children
Adults
MALES (MG/DAY)
FEMALES (MG/DAY)
0–6 months
200 (AI)
200 (AI)
7–12 months
260 (AI)
260 (AI)
1–3 years
700
700
4–8 years
1,000
1,000
9–13 years
1,300
1,300
14-18 years
1,300
1,300
19–50 years
1,000
1,000
51–70 years
1,000
1,200
71 and older
1,200
1,200
AGE
* AI—adequate daily intake level (no RDA has been set)
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12
mexican food
Fajitas, pico de gallo, and more!
16 24 © NICOLE FRANZEN
[ may contents ] 5 market gourmet Apricot Crisp
6 health front
22
Prunes may help prevent factures in older women • Mangos boost immunity in children • Coffee linked to lower risk of heart disease • More
12 mexican food Chicken Fajitas • Taqueria-Style Pickled Jalapeños and Carrots • Pico de Gallo • Cilantro Lime Shrimp
16 secrets for youngerlooking skin Supplements to fight the signs of aging.
18 quick tips Keep indoor plants healthy with essential oils.
20 in focus Get better sleep, naturally.
22 protect your smile Tips for keeping your teeth and gums healthy.
24 turmeric: go for the gold Explore the health benefits of this amazing spice.
26 cook-at-home Eggs are versatile and a great source of protein.
28 smart supplements Supergreens offer a unique nutrient profile.
Products advertised or mentioned in this magazine may not be available in all locations.
MAY 2022
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[ note to shoppers ]
Thoughts for May Hooray for this sweet month! As the world comes into full bloom again, raising our spirits, we celebrate our mothers or remember those who’ve gone before us. If you’ll be cooking for your mom this month, check out the feature, beginning on page 12, that’s all about yummy and nutritious Mexican food. And how about an apricot crisp on page 5 for dessert? Also on the food front, we delve into the world of the egg, a powerhouse food (page 26). The main ingredient in curry powder, turmeric is popular in Asian and Middle Eastern cuisines, and it’s come into its own as a medicinal herb, largely because of its active component curcumin. Turmeric is a subject of study for its anti-inflammatory properties as well as for its effects on GI and heart health—and even on Alzheimer’s disease (page 24). Keeping nutrition top of mind, learn more about supergreens and what they can do for the body (page 28). Page 2 is devoted to calcium, the mineral we all need and don’t always get enough of. Dental health is about more than having a bright, white smile. Good oral hygiene practices can affect overall wellness (page 22). Another well-being booster is aromatherapy. To see what essential oils can do, check out page 18. If you’re one of the many who have trouble getting enough highquality sleep on a regular basis, see our “In Focus” department on page 20 for tips that may help you rest better. Wishing you a happy spring, and a good night’s sleep,
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, 155 Washington Street, 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 155 Washington Street, Keene NH 03431 603-283-0034
Mary Ann O’Dell, MS, RDN
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
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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[ market gourmet ] Apricot Crisp From the Taste for Life test kitchen
Filling 5 c fresh apricots (about 15), pitted and halved (no need to peel) 1 Tbsp fresh lemon juice
¼ c honey 1 Tbsp cornstarch
K tsp ground ginger K tsp ground cinnamon
Topping 1 c old-fashioned oats
O c flour
50 min prep time serves 6
3 Tbsp brown sugar
¼ tsp salt 6 Tbsp unsalted butter, cubed
1. Preheat oven to 350˚. Grease an 8x8-inch baking dish and set aside. 2. Gently toss halved apricots with lemon juice, honey, cornstarch, ginger, and cinnamon. Spread apricots in baking dish. 3. In a medium bowl, mix together oats, flour, brown sugar, and salt. 4. Add butter cubes to oat mixture. Using your fingers, work butter into oat mixture until clumps begin to form and butter pieces are reduced in size. 5. Sprinkle oat topping over apricots. Bake 35 to 40 minutes, or until filling is bubbly and topping is golden brown. Per serving: 388 Calories, 8 g Protein, 61 g Carbohydrates, 28 g Total sugars (16 g Added sugars), 6 g Fiber, 14 g Total fat (8 g sat), 103 mg Sodium, HH Vitamin A, B1 (thiamine), Phosphorus, H Vitamin C, E, Iron, Magnesium, Potassium, Zinc
MAY 2022
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[ health front ]
NEWS THAT’S GOOD FOR YOU
consider meal timing in diabetes Cutting down on processed foods appears to produce better health outcomes for people with diabetes. A new study determined that eating such foods—especially late in the day—increased the risk of heart disease. The researchers analyzed data from 4,642 people with diabetes to determine their risk of dying from heart disease. Those who ate potatoes or starchy vegetables in the morning, whole grains in the afternoon, and dark vegetables such as greens and broccoli in the evening were less likely to die from heart disease. Those who ate processed meat in the evening were more likely to die from the disease. SOURCE “People with diabetes who eat less processed food at night may live longer,” Endocrine Society, 3/15/22
prunes boost bone strength Eating five or six prunes each day can help prevent fractures in women, according to a new study. Researchers found that postmenopausal women who ate 50 grams of prunes every day for a year were able to maintain bone mineral density in their hips, while a control group who ate no prunes lost significant bone mass there. The control group also saw an increase in hip fracture risk compared to the prune eaters. SOURCE “The role of prunes in modulating inflammatory pathways to improve bone health in postmenopausal women” by J.J. Damani et al., Advances in Nutrition, 2022
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did you know?
Mangos appear to boost immunity in children. Researchers attributed the gains to the fruit’s high fiber content in addition to potassium and vitamins A, C, and B6. SOURCE “Two new studies find positive health outcomes of mango consumption,” National Mango Board, 2/24/22
coffee may aid the heart
The American College of Cardiology has good news for coffee lovers: Drinking two or three cups a day may lower the risk of heart disease. New research provides evidence that coffee isn’t linked to new or worsening heart disease and may be heart protective. “Clinicians generally have some apprehension about people with known cardiovascular disease or arrhythmias continuing to drink coffee, so they often err on the side of caution and advise them to stop drinking it altogether due to fears that it may trigger dangerous heart rhythms,” said researcher Peter M. Kistler, MD. “But our study shows that regular coffee intake is safe and could be part of a healthy diet for people with heart disease.” One limitation is that the researchers did not account for added creamers, milk, or sweeteners that might affect the health benefits of coffee consumption. SOURCE “Good news for coffee lovers: Daily coffee may benefit the heart,” American College of Cardiology, 3/24/22
MAY 2022
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Knotty Pretzels
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8
John Masters
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MAY 2022
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Garden of Life
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Ancient Nutrition
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Trace Minerals
Chlorophyll Gummies Trace Minerals introduces a convenient new way to take chlorophyll. These berry flavored gummies supply 50 mg chlorophyll to help support healthy cells, detoxification, weight management, digestion, and immunity.* Gelatin free, Vegan, and Gluten free.
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This convenient powder supplies powerful superfruits combined with plant-based proteins to create a smoothie that supports the functioning of a healthy immune system.* This blend features Amazonian acerola, one of richest sources of vitamin C growing in the wild, along with potent adaptogens including reishi mushrooms and turmeric.
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MAY 2022
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3/11/22 8:54 AM
BY LISA FABIAN
FA N FAVO R I T E S ! It’s time to make crowd pleasers like chicken fajitas, pico de gallo, and cilantro lime shrimp. Learn how to make tangy pickled jalapeños and carrots, which make a great accompaniment to any Mexican dish.
© DORA KAZMIERAK
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30 min prep time
Chicken Fajitas
serves 2
From In Minutes by Clodagh McKenna ($24.99, Kyle Books, 2022)
2 skinless chicken breasts, thinly sliced 1 red bell pepper, deseeded and thinly sliced 1 small red onion, thinly sliced 1 tsp smoked paprika 2 garlic cloves, crushed 1 tsp ground cumin Pinch of mild chili powder Zest and juice of K lime 1 Tbsp olive oil Sea salt and freshly ground black pepper
For the salsa 1 large tomato, chopped K small red onion, finely chopped K small red chili, deseeded and finely chopped 2 Tbsp cilantro, chopped
© 2019 BY ERIC WOLFINGER
For the chicken
Juice of 1 lime To serve 4 small or 2 large flour tortillas 4 oz (K c) sour cream 1O oz Cheddar cheese, grated 1 ripe avocado, thinly sliced 1 lime, cut into wedges
1. In a large bowl, combine all ingredients for chicken, season well, and toss until everything is well mixed and chicken is coated in spices. Set aside to marinate for 10–15 minutes while you make salsa. 2. For salsa, place tomato, onion, and chili in a bowl. Season to taste. Add cilantro and lime juice and mix well. Set aside. 3. Heat a griddle pan over a medium heat until hot. Place chicken, bell pepper, and onion on griddle and cook for 6–8 minutes, or until everything is nicely charred and chicken is cooked through. Transfer to a warm serving bowl.
4. Briefly place tortillas on griddle pan to warm. Serve with chicken and separate bowls of sour cream, grated Cheddar, sliced avocado, and lime wedges for people to assemble their own fajitas.
Kitchen Note: A fantastic, vibrant lift to the midweek supper! These fajitas are so fun and easy to pull together. You can put all the fillings in bowls on the table and let everyone help themselves to assembling their own. If you have leftover roast chicken, lamb, beef, or pork it will work brilliantly for this recipe. If you’re looking for a vegetarian or vegan alternative, you could use pan-fried halloumi or tofu. Per serving: 793 Calories, 35 g Protein, 60 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 14 g Fiber, 50 g Total fat (16 g sat), 1,213 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), B2 (riboflavin), E, Calcium, HHH Vitamin A, K, HH Vitamin B12, Iron, Magnesium, Potassium, Zinc
20 min
Taqueria-Style Pickled Jalapeños and Carrots
prep time + 2 hrs pickling time makes 2 cups
From The Mexican Keto Cookbook by Torie Borrelli ($24.99, Ten Speed Press, 2019)
4 to 6 jalapeños, sliced in ¼-inch rounds (remove seeds for less heat) 2 large carrots, sliced on diagonal in ¼-inch rounds 1 white onion, sliced thin 4 garlic cloves, peeled and smashed
2 c filtered water 1 c white wine vinegar 2 Tbsp apple cider vinegar 1K tsp kosher salt 2 to 3 Tbsp monk fruit sugar or xylitol sugar K tsp dried Mexican oregano 1 bay leaf (optional)
1. Place jalapeños, carrots, onion, and garlic into two 12-ounce mason jars. 2. In a medium saucepan over medium-high heat, bring water, both vinegars, salt, monk fruit sugar, oregano, and bay leaf (if using) to a boil, and then remove from heat. Pour vinegar mixture evenly over veggies in jars. 3. Let mixture cool to room temperature. Seal it with a tight-fitting lid and carefully turn it upside down to get mixture to evenly distribute. Pickles will be ready to eat in 2 hours, but if you wait until the next day the flavors will be more infused. These pickles will last for up to 1 month in the fridge. Per serving (K cup): 63 Calories, 1 g Protein, 14 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 369 mg Sodium, HHH Vitamin A, C, H Vitamin B6
MAY 2022
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continued from page 13
20 min prep time
Pico de Gallo From Provecho: 100 Vegan Mexican Recipes to Celebrate Culture and Community by Edgar Castrejón ($32.50, Ten Speed Press, 2021)
Avocado oil for frying 4 garlic cloves 2 jalapeño chilis
1. Set a small cast-iron skillet over medium heat. Add a drizzle of avocado oil and the garlic and jalapeños and fry, turning occasionally, until charred all over, about 6 minutes. 2. Remove from heat and let cool.
K red onion, cut into ¼-inch dice
3. Finely chop or mince garlic and transfer to a large bowl. Stem and halve jalapeños lengthwise
5 Roma tomatoes, cut into ¼-inch dice
4. Add onion, tomatoes, cucumbers, cilantro, lime juice, and salt. Mix well.
3 Persian cucumbers, cut into ¼-inch dice 1 c finely chopped cilantro leaves and tender stems ¼ c fresh lime juice 1 tsp fine sea salt
14
serves 8
(remove seeds for less heat, if desired). Chop into ¼-inch dice. Transfer to bowl.
5. Store pico de gallo in an airtight container in the refrigerator for up to 7 days. Per serving: 36 Calories, 1 g Protein, 6 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 1 g Fiber, 1 g Total fat (0 g sat), 239 mg Sodium, HH Vitamin K, H Vitamin C
Kitchen Note: If you’ve had Mexican food, you’ve almost certainly tried or, at least, seen pico de gallo. It’s a fresh tomato salsa that’s a must-have condiment at any Mexican table. A dish without pico de gallo would be like fries without ketchup. You can serve pico with tortilla chips, on tacos or tostadas, or on anything, really. Pico de gallo typically contains only raw ingredients, but the garlic and jalapeños are cooked here, which adds an extra boost of flavor.
MAY 2022
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© PENNY DE LOS SANTOS
Cilantro Lime Shrimp From Nachos for Dinner: Surprising Sheet Pan Meals the Whole Family Will Love by Dan Whalen ($22.95, Workman Publishing, 2022)
1 lb shrimp, cleaned, peeled, and tails removed 1 tsp kosher salt
15 min prep time serves 2
1. Season shrimp with salt and pepper. 2. Heat oil in a large frying pan over medium-high heat. Add shrimp to pan and cook until they start to curl and become opaque, 2 to 3 minutes. Flip shrimp with a spatula and cook until fully opaque, 1 more minute.
1 tsp freshly cracked black pepper
3. Add garlic and chili powder and cook, tossing shrimp in pan to coat, until garlic is fragrant, about
1 Tbsp olive oil
1 minute. Remove from heat and pour into a large bowl.
1 clove garlic, peeled and minced
4. Add lime juice to shrimp in bowl and toss to coat. Allow to cool for about 10 minutes. Add cilantro and stir to combine.
1 tsp chili powder Juice of 2 limes ¼ c chopped fresh cilantro
5. Serve warm, or store in an airtight container in the fridge for up to 3 days. Kitchen Note: This is a bright and citrusy shrimp dish that can be served over nachos, if desired. Per serving: 251 Calories, 32 g Protein, 11 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 3 g Fiber, 9 g Total fat (2 g sat), 1,325 mg Sodium, HHHHH Vitamin B12, Phosphorus, HHH Vitamin B6, E, HH Vitamin B3 (niacin), C, Zinc, H Vitamin A, K, Calcium, Folate, Magnesium
MAY 2022
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3/22/22 1:11 PM
BY SALLY KARLOVITZ, CN
secrets for younger-looking
skin Women of all ages strive to keep their skin looking young. Wrinkles are seen as the enemy in the fight for younger looking skin. Fortunately, nature has provided some effective weapons in the fight against wrinkles. Here are just a few: Antioxidants. Some experts believe that signs of aging are related to the oxidation and breakdown of skin cells. Antioxidants, including vitamins A, C, and E, help protect our cells against oxidative damage. Resveratrol, an antioxidant found in red wine, has been shown to help improve moisture and elasticity in skin. Collagen. Collagen is a structural protein in the body. It is part of the skin’s fabric, giving skin the youthfulness and tautness desired by many. As we age, we lose collagen which contributes to signs of aging, including wrinkles and dry skin. Oral consumption of collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging.
Nature’s Answer
Marine Collagen Collagen from sustainably wildcaught Norwegian cod. Plus natural beauty enhancers hyaluronic, biotin, and vitamin C.* Supports healthy hair, skin, and nails.* Supports healthy bones and joints.*
16
Fatty Acids. Natural oils and butters, like shea and coconut, can help provide fatty acids and vitamins directly to skin through topical application. These beneficial fats help promote softer skin by helping to maintain cellular integrity and moisture in the skin. Essential fatty acids can also be taken orally in the form of oils like olive or avocado, chia or hemp seeds, or evening primrose oil in supplement form. Hyaluronic Acid. Hyaluronic acid is a compound naturally present in the body in joints and collagen. Hyaluronic acid helps with collagen production and moisture retention in the skin. Water. Yes, water is an essential nutrient for beautiful skin. Water is involved in many functions in the body, including flushing out toxins, maintaining hydration and supporting circulation, all functions that support healthy skin as well as overall health. ●
Reserveage
Resveratrol 500 mg Four-hour sustained release antioxidant trans-resveratrol.* Age-defying formula protects cells against oxidation.* Promotes healthy heart function.* Supports the body’s youthful essence.*
MAY 2022
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Nature’s Life
Natural Factors
Magnesium 500 mg
Pure Food Whole Earth & Sea Women’s 50+ Multivitamin & Mineral
Magnesium helps support healthy muscle, nerve, bone, and heart function.*
Provides the full range of nutrients needed to support the health needs of women over 50.*
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Paragon PlusTM
Itch & Rash Relief Bar Soap
Hyaluronic Acid ExtraTM
Fast-acting soap that eliminates toxins from the skin.
Support complex for joint and skin health.*
Helps to soothe irritation, reduce swelling, and halt the itch.
With hyaluronic acid to help retain skin moisture and joint lubrication.*
With grindelia, bentonite clay, oat, and sassafras.
Plus MSM, a source of organic sulfur that may support joint flexibility and skin health.*
Powerful and effective, yet gentle enough for sensitive skin.
Top uses for Paragon Plus Virgin Coconut Oil
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1. Replace butter or shortening in recipes 2. Boost brain function* 3. Immune support* 4. Hair & scalp treatment 5. Face & body moisturizer
MAY 2022
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3/31/22 2:36 PM
[ quick tips ]
BY MARLAINA DONATO
going green care for indoor plants with essential oils
Indoor plants are unsung heroes that increase oxygen, regulate humidity, and reduce stress. Taking care of our leafy allies with the help of essential oils can eliminate fungus and pests like aphids, fungus gnats, mealybugs, spider mites, whiteflies, scale, and thrips. Essential oils are a wonderful alternative to chemical treatments, and go a long way. Houseplants are more susceptible to bugs during the colder months when plants have compromised immunity during their growth-cycle lull. On the other hand, too much moisture and too little sun during warmer months can foster molds and fungus. The good news is that a few drops of essential oil added to regular waterings or a spray bottle can get most houseplants thriving again. A heavy hitter for combating mold and fungus is tea tree. Basil essential oil partnered with lemongrass will conquer aphids. Patchouli and spearmint essential oils used singly or in combination will arrest fungus gnats in soil. Spider mites won’t have a chance with peppermint and lemongrass. Lavender offers a simple antifungal and antibacterial one-two punch. On the practical side, essential oils past their shelf life (six months for citrus oils, two years for others) can be repurposed and added to water for eliminating molds and bacteria from the surfaces of old pots before new plants go in. This can be applied to both houseplants and outdoor potted patio gardens. ● SELECTED SOURCES The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood ($26.95, New World Library, 2016) • “How to get rid of houseplant bugs naturally,” www.SmartGardenGuide. com • Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications by Marlaina Donato, CA, CMT ($19.95, Ekstasis Multimedia, 2015)
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3/15/22 12:07 PM
[ in focus ]
BY CAMERON HENDRIX
good night! have a
strategies to improve sleep quality
Sleep is a vital component of health, and we all get at least a little shuteye most nights of our lives. But insomnia and other sleep disturbances are rampant, and they contribute to fatigue, lack of focus, irritability, and other dysfunctions. “Sleep quality is essential, and poor sleep quality contributes to disease and poor health outcomes,” concludes a 2022 study from the journal Nursing Forum. “Good sleep quality has positive effects such as feeling rested, normal reflexes, and positive relationships.”
Sleep-supporting supplements There are several nutrients and other supplements that can help enhance your time under the covers. Supplemental melatonin (a natural hormone) has been shown to shorten the time it takes to fall asleep and can foster deeper sleep as well. Because long-term melatonin use is associated with an increased risk of bone fracture, “use it only as needed, not every night,” recommend the medical experts at ConsumerLab.com. “Try the lowest dose that will work for you, starting with about 1 milligram or less. If that doesn’t work, try 3 mg.” Melatonin can potentially affect blood pressure, so check with your healthcare practitioner before use. Several studies have found improvement in insomnia symptoms with the mineral magnesium. In one trial, older adults with insomnia took either 500 milligrams of magnesium or a placebo daily for two months. There was a clear difference between the groups, with the magnesium users experiencing significantly better outcomes. Chamomile tea brings about a mild sedative effect that can lead to better sleep. 20
An amino acid in green tea known as L-theanine promotes relaxation and may help reduce anxiety. These properties can have a positive effect on sleep and cut down on drowsiness the following day. L-theanine is available as a supplement. Decaf green tea itself may also help, but herbal teas are generally recommended near bedtime.
Lifestyle strategies Turning off electronic devices an hour or more before bed can make you less wired and more ready to sleep. Reading or listening to soft music is a good strategy for unwinding. Meditation and gentle breathing exercises can help too. Aerobic exercise is another sleep inducer, but it’s better to avoid it too close to bedtime as it can lead to overstimulation. Cutting down on sugar and caffeine may also help. ● SELECTED SOURCES “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients . . .” by D. Langade et al., Journal of Ethnopharmacology, 1/21 • “Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women . . .” by S.M. Chang and C.H. Chen, Journal of Advanced Nursing, 2/16 • “Melatonin supplements review,” medically reviewed by Tod Cooperman, MD, www.ConsumerLab. com • “Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: A systematic review of efficacy and safety” by L. Culpepper and M.A. Wingertzahn, Primary Care Companion for CNS Disorders, 12/31/15 • “Sleep, circadian rhythms, and Type 2 diabetes mellitus” by G. Parameswaran and D.W. Ray, Clinical Endocrinology, 1/22 • “Sleep quality: An evolutionary concept analysis” by K.L. Nelson et al., Nursing Forum, 1/22
MAY 2022
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BY TASTE FOR LIFE STAFF
protect your smile take good care of your teeth and gums!
Try a tooth-friendly sweetener! Xylitol is a low-calorie sweetener, equal in sweetness and volume to table sugar. Research supports using xylitol to prevent cavities, plaque, and tooth decay. Bacteria cannot utilize xylitol to grow; therefore, fewer decay-causing bacteria survive on the tooth’s surface over time, reducing plaque formation. 22
MAY 2022
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Practicing good oral hygiene every day not only preserves your winning smile, but it also helps stave off illness. Research has shown that people with periodontal (gum) disease have an increased risk of heart attack and stroke. Although the connection between gum disease and cardiovascular issues is not yet fully understood, it’s safe to say that taking good care of your teeth and gums plays a vital role in your overall health and well-being.
Start with a clean foundation
Call in the professionals
Brushing and flossing make up the foundation of good oral health. The American Dental Association offers the following tips to help you clean your teeth and gums effectively:
While natural remedies can go a long way toward keeping your mouth healthy, it’s still important to schedule regular cleanings with your dentist. Regular dental checkups may help to identify potential issues early on, making treatments easier and more affordable. Most people should visit the dentist at least once or twice a year. Serious pain and infections should always be treated by a dental health professional. ●
Brush Brush your teeth for two minutes, twice a day, with a soft-bristled toothbrush. Hold your toothbrush at a 45-degree angle to your gums, and gently brush back and forth. Be sure to brush all outer, inner, and chewing surfaces of your teeth, including the insides of your front teeth, which are easier to brush by holding the toothbrush vertically. Use a tongue scraper or brush your tongue to get rid of odor-causing bacteria.
Floss Break off about 18 inches of floss and wrap it around the middle finger of each hand. Holding the floss between your index fingers and thumbs, wrap the floss around each tooth and gently move it up and down—never push the floss into your gums! At the gum line, carefully slide the floss between your gum and tooth using a C-shape motion. Periodically wind the floss either to the right or left to ensure you’re using a clean section of floss. Don’t reuse floss, as it doesn’t work as well and could transmit bacteria to your mouth.
SELECTED SOURCES “5 steps to a flawless floss”; “Brushing your teeth”; “Your top 9 questions about going to the dentist—answered!” American Dental Association, www.MouthHealthy.org • “Anticariogenic potential of . . . xylitol chewing gum, and black tea” by P. Gul et al., European Journal of Dental Education, 4–6/18 • “Antimicrobial activity of toothpastes containing natural extracts . . .” by A. De Rossi et al., Brazilian Dental Journal, 2014 • “The caries preventive effect of 1 year-use of low-dose xylitol chewing gum . . .” by F. Cocco et al., Clinical Oral Investigations, 12/17 • “Gum disease and heart disease: The common thread,” Harvard Heart Letter, www.Health.Harvard.edu, 3/18 • “Xylitol: The decay-preventive sweetener,” California Dental Association, www.CDA.org
Choose the right toothpaste Since daily brushing is so vital, it’s important to use the right toothpaste. Many toothpaste brands feature effective, natural ingredients. Here are a few to look for: ✔ activated charcoal ✔ baking soda ✔ peroxide ✔ green tea
✔ eucalyptol ✔ vitamin D ✔ xylitol
MAY 2022
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BY MARY ANN O’DELL, MS, RDN
turmeric: go for the
gold Known for its hot, peppery flavor and its deep, yelloworange color, Curcuma longa, or turmeric, is a plant in the ginger family. Turmeric is widely used in South Asia and the Middle East in food preparation and is the primary ingredient in curry powder. While still wildly popular in Indian and Asian cuisine, recent interest in turmeric has shifted from its culinary uses to its potential medicinal uses. Numerous studies have demonstrated the health benefits of curcumin, the active compound in turmeric responsible for its color. Alzheimer’s Disease. A clinical study found that turmeric may play a role in slowing the progression of Alzheimer’s by reducing amyloid plaque buildup in the brain. Another study showed that people with mild cognitive decline who took curcumin had improved memory and mood scores compared to those taking a placebo.
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Anti-Inflammatory. Turmeric is probably best known for its anti-inflammatory action, which offers benefit to a broad range of people, including athletes as well as people with arthritis or heart disease. It can help reduce inflammation and pain without causing damage to the gastrointestinal tract. One study showed that curcumin even outperformed other non-steroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, when it came to pain and inflammation relief. GI Health. Turmeric has been used traditionally as a digestive agent, which makes sense given its relation to the ginger family. Research also suggests that curcumin may be effective against the activity and inflammatory burden of colitis and IBS. Currently, research is ongoing to learn how turmeric helps with gut inflammation and gut permeability, two things that indicate how efficiently digestion is working. Heart Health. The antioxidant and anti-inflammatory actions of turmeric make it helpful for the heart and may have the ability to help reverse steps in the heart disease process. Turmeric may also help to keep the lining of veins and arteries healthy and reduce cholesterol levels. These are just a few of the many benefits of turmeric and curcumin. Research continues to come out on turmeric in other areas of health, including liver health, blood sugar control, and even cancer risk. So, get out there and eat some curry, drink some golden milk or turmeric tea, and utilize turmeric for all its benefits! ●
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[ cook-at-home ]
BY EVA MILOTTE
good egg!
a culinary marvel
Is there a food as perfect as the egg? Containing all nine essential amino acids, vitamin D, lutein, zeaxanthin, and choline, eggs are a unique nutritional package. One large egg has just 70 calories and six grams of high-quality protein. Pairing a high-quality protein item like an egg with plant foods helps you meet daily protein needs and optimal vitamin and mineral intake. Consuming eggs supports strong bones and healthy muscles. Eating eggs has also been shown to assist dieters with losing weight, feeling more energetic, and ingesting fewer calories at lunch than when a high-carb breakfast like bagels is consumed.
Enjoying the incredible egg Aside from their stellar nutritional benefits, eggs are a kitchen staple throughout the world. Cooking them is truly a culinary marvel. The ability to transform from a liquid to a solid with the quickest of heat exposure is just one attribute that makes eggs such a special food. As one of the least expensive sources of highquality protein, eggs are a great choice for any meal of the day. They’re a traditional favorite in the a.m., but eggs make a tasty option for lunch and dinner too. Think casseroles, frittatas, deviled eggs, and egg salad sandwiches. Stuff scrambled eggs into burritos. Top bean and veggie tortillas with a fried egg. Pair eggs with other high-nutrient foods like fruits, vegetables, whole grains, and low-fat dairy products. Add grated or finely chopped hard-cooked eggs to salads, cooked vegetables (asparagus is a tasty choice), and grain dishes. There are many methods to cook eggs. In fact, the 100 pleats in a chef’s tall white toque (hat) are said to represent the number of egg dishes a chef can prepare. Here are some fun tips guaranteed to make you an eggspert!
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When scrambling eggs, cook them over a gentle heat. For softer curds, add butter or oil. Be aware that if the eggs overcook, the added liquid will separate from the eggs and make a watery dish. P recook vegetables, seafood, or meat before adding to omelets or scrambles. Using a nonstick sauté pan or a well-seasoned cast iron skillet is a must. Don’t use the edge of a bowl to crack an egg. Instead gently tap the center of the egg against a hard, flat surface. This helps prevent pieces of the shell from getting into the egg whites and yolks. To separate whites from yolks, pass the yolk back and forth between the cracked shells, letting the whites fall back into the bowl. When making a meringue, be sure none of the egg yolks wind up in the whites. Use a metal or glass bowl with a rounded bottom for perfectly whisked egg whites. B efore cooking eggs in their shells, take them out of the fridge for an hour. Working with room temperature eggs helps prevent their shells from breaking when they hit the water. S teer clear of eggs with hairline cracks. Cracked specimens will seep their whites into the cooking water and may not be safe to eat. O nce hard cooked, immediately remove eggs from the boiling water and plunge them into a big bowl of ice water. This not only stops the cooking process but also helps prevent unsightly green rings from appearing around the yolks.
MAY 2022
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Egg Ribbons Hard-cooked eggs are easier to peel when still warm. P eel soft-cooked eggs when completely cool, so the egg whites have time to firm up. The size of an egg doesn’t make much difference in a dish unless the recipe indicates using a particular size. There are three grades of eggs: AA, A, and B, with AA being the freshest and B the least fresh. W hite or brown, an egg’s color doesn’t matter when it comes to flavor, nutrition, and quality. To determine how fresh an egg is, submerge it in a bowl of water. If it sinks and lies on its side, it’s considered fresh. If the wide end of the egg points up, the egg is not as fresh and may be best for baked goods. If the egg floats, it’s old. A void storing eggs in the refrigerator door, even if you have a handy egg holder. The constant opening and closing of the refrigerator door agitates the egg whites and causes them to deteriorate. Keep eggs in the carton they were purchased in, and store on a refrigerator shelf. Store eggs away from strong-smelling items in the fridge, as their porous shells are likely to absorb odors. ● SELECTED SOURCES “A dozen ways to become an eggspert!” American Egg Board, www. IncredibleEgg.org, 2022 • Eggs On Top by Andrea Slonecker ($24.95, Chronicle Books, 2014)
From That Noodle Life by Michael Le and Stephanie Le ($30, Workman Publishing, 2022)
1 large egg Pinch of salt Neutral oil, for the pan
1. Lightly beat egg in a bowl until egg white and yolk are completely incorporated. Season with salt.
10 min prep time serves 1
2. Heat a medium (12-inch) nonstick frying pan over medium-low heat. Add a touch of oil to pan and swirl to coat. 3. Pour egg into pan in a thin layer and swirl to coat bottom of pan, much like a crêpe. Cook, untouched, over low heat until egg sets and releases from side of pan, about 1 minute. Use a silicone spatula to flip egg and cook other side, 10 to 15 seconds.
4. Slide egg onto a cutting board. Carefully roll it up and thinly slice crosswise into ribbons. Use immediately, or cover and keep in the fridge for up to 3 days. Per serving: 69 Calories, 5 g Protein, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 5 g Total fat (1 g sat), 115 mg Sodium, H Vitamin B2 (riboflavin), B12, Phosphorus
Kitchen Note: It’s always fun when food dresses up as other food—say, a bright pile of yellow noodles that aren’t noodles? Egg ribbons are a quick and easy way to add color and protein. They look impressive and are incredibly easy to make. Make sure you use a nonstick pan and keep the heat on the lower side; you don’t want your brilliant yellow eggs browning too much. When making multiple portions, stack several crêpes at a time before rolling and slicing them to cut down on the work.
© MICHAEL LE
MAY 2022
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3/22/22 12:56 PM
[ smart supplements ]
BY JANE EKLUND
supergreens an easy way to fill nutrient gaps
They’re called “supergreens” for a reason. Algae and cereal grasses pack a nutritive punch that can round out a whole-foods diet. We looked at the science and checked in with some experts on their benefits. Health-conscious folks know the advantages of eating dark green, leafy vegetables, and that the best way to reap those benefits is through eating whole foods like spinach, kale, and broccoli. Supergreen algae and cereal grasses can build on a healthy diet and fill in gaps. Including spirulina, chlorella, barley grass, wheatgrass, and others, supergreens are typically sold as concentrated green powder that can be mixed into food or drink, though they are available in capsule form too.
Go green!
We reached out to two experts who recommend that people get plenty of green vegetables at mealtimes— and also encourage taking a supergreens supplement when appropriate. “A supergreen food is packed with life-supporting nutrients, in addition to high chlorophyll content, which provides the deep green color and has its own unique health benefits,” says Mark Drucker, MD, medical director for the Center for Advanced Medicine in Encinitas, CA. “They can be fresh foods such as spinach, kale, broccoli, watercress, and freshwater plants such as algae and spirulina, as well as the young grass of grains such as wheatgrass and barley grass.” In addition to chlorophyll, Dr. Drucker cites the many nutrients found in such foods, including dense amounts of vitamins, minerals, enzymes, antioxidants, fiber, and phytonutrients like flavones, carotenoids, resveratrol, lignans, and others.
What the science says
James B. LaValle, RPh, CCN, a pharmacist, author, and clinical nutritionist, highlights some health benefits of dietary greens: They help fight free radicals that can lead to cancer and heart disease; control blood pressure, 28
blood sugar, and cholesterol levels; promote the immune system; improve digestion; and balance pH. “When I see studies showing the benefits of things like barley grass, kelp, and green algae, I think the addition of a superfoods powdered green drink is a really good thing to do too,” says Dr. LaValle. Recent studies showed the power of supergreens: A 2020 meta-analysis found that the blue-green algae spirulina has positive effects on weight loss and blood lipids. One randomized study compared a group of obese people who dieted and took 2 grams of spirulina a day to obese people also on a diet who took a placebo. Researchers found those in the spirulina group lost significantly more weight and more inches from their waist than the placebo group. They also significantly reduced body fat and showed lower C-reactive proteins, which indicate inflammation in the body. Another small study showed that those who took 1 gram of spirulina for 12 weeks increased HDL cholesterol. A randomized controlled study of 50 healthy elderly men and women concluded that consuming chlorella may prevent and slow the progression of frailty in older people. Scientists reviewing research on barley grass reported that the grass has more than 30 substances that can help prevent and treat more than 20 chronic diseases. Because barley grass contains nutrients such as GABA, magnesium, and B vitamins, it also helps promote sleep. SELECTED SOURCES “Effects of spirulina on weight loss and blood lipids: A review” by J. DiNicolantonio et al., Open Heart, 3/8/20 • “Green superfoods for numerous benefits” by CJ Puotinen; “Guide to green foods supplements” by Maria Noël Groves, www.TasteForLife.com • “Is chlorella food beneficial for elderly people? A study of the benefits of carotenoids, folate, and homocysteine” by M. Fujishima et al., presented at the 4th meeting of the Japanese Association of Sarcopenia and Frailty • Personal communication: Mark Drucker; James B. LaValle, 2021 • “Preventive and therapeutic role of functional ingredients of barley grass for chronic diseases in human beings” by Y. Zeng et al., Oxidative Medicine and Cellular Longevity, 2018
MAY 2022
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