OCTOBER 2021
pumpkin power
• Gluten-free fall harvest • Benefits of vitamin D • Immunity support
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[ healthy pick ] Pumpkin
pumpkin Pumpkins are a sign that fall is upon us. But pumpkins aren’t just for decoration—they also have many important health benefits. The rich, orange color of fresh pumpkin tells you that it’s a great source of beta carotene, a powerful antioxidant that can help combat the signs of aging in your skin and ease inflammation. Pumpkin is also packed with vitamin A, with a one-cup serving offer 200 percent of the recommended daily intake of this important nutrient. Vitamin A supports eye health and may lower your risk of some cancers. Pumpkin also contains many other key nutrients including vitamins C and E, iron, and folate, all of which help to support your immune system. Pumpkin’s potassium also helps to keep blood pressure levels in check and reduces your risk of stroke and Type 2 diabetes. Low in calories and high in fiber, pumpkin can help you feel fuller, longer. Adequate fiber intake also helps to protect against heart disease. Maximize pumpkin’s many health benefits by eating pure, unprocessed pumpkin rather than loading up on sugary, pumpkin-flavored treats. Pumpkins can be roasted, steamed, or boiled and added to dips, soups, stews, and more. ● SELECTED SOURCES “4 fall foods for your family” by Jessica Cording, Academy of Nutrition and Dietetics, www.EatRight.org, 10/19/20 • “Health benefits of pumpkin,” 8/28/20; “Pumpkin seeds,” 11/17/20, www.WebMD.com
Don’t toss the seeds! Pumpkin seeds offer many nutrients including copper, iron, magnesium, phosphorous, potassium, and they’re a great source of plant-based omega 3s. For a healthy snack, toast rinsed, lightly oiled pumpkin seeds in a single layer on a cookie sheet for about 30 minutes at 325° or until lightly browned (stirring occasionally). For extra flavor, sprinkle spices on the seeds before baking.
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© STEVEN JOYCE
7
12
autumn harvest
Gluten-free versions of your fall favorites.
[ october contents ]
22 26
5 market gourmet
18 healthy strategies
Sweet Potato, Black Bean & Quinoa Chilli.
What to do about leaky gut.
20 quick tips
6 health front
Learn more about plant-based protein options.
Fruit and veggies linked to lower BP • Nitrate-rich foods may boost strength, performance • Tips for maximizing your pantry • More
22 immunity support Discover natural antiviral nutrients and herbs.
26 let’s get cooking
12 autumn harvest Split Pea and Root Vegetable Soup • Spicy Squash with Creamy Polenta • Maple Roast Carrots • Harvest Spice Fruit & Nut Granola
Learn how to choose, store, and prepare seafood.
28 healthy glow Slow the effects of aging with collagen supplements.
Products advertised or mentioned in this magazine may not be available in all locations.
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[ note to shoppers ]
Beautiful, healthy October This is the time of year when we can enjoy the weather and relax without having to think about summer’s heat and storms—or the coming cold. The fall harvest season also brings an abundance of fruit and root vegetables that will get us through the winter. Our feature article, “Autumn Harvest,” beginning on page 12, shines the spotlight on hearty, nutritious dishes made with fall veggies— and they’re gluten free! Also on the docket is seafood, and the Let’s Get Cooking department (page 26) presents the basics on how to choose, store, and prepare it. You’ll also find tips on seasoning fish and a yummy salmon recipe. We all need protein, and some of us need more than others (hello, athletes!). But not everyone wants to fulfill daily protein requirements from meat and dairy foods. That’s where plant-based protein comes to the rescue (page 20). As the days get shorter and we spend less time outdoors, you may be wondering about the sunshine vitamin. “The ABCs of Vitamin D” on page 24 discusses the many health benefits of this nutrient and tells you how much you need and where to get it. Poor digestion can not only make you feel blah, but also drag down your immune system and even your mood. Check out Healthy Strategies (page 18) for tips on what to eat—and what to avoid—to keep your gut healthy. And to keep your immune system in fighting shape as cold and flu season begins again, herbalist Roy Upton has some herbal helpers to consider (page 22). With healthy good wishes,
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 Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne x128 Client Services Director—Advertising & Digital Ashley Dunk x190 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2021 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.
Mary Ann O’Dell, MS, RDN 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 ] Recipe
Sweet Potato, Black Bean & Quinoa Chilli From How to Cook by Darina Allen ($26.99, Kyle Books, 2021)
2 Tbsp extra-virgin olive oil
8 oz onion, chopped
2 garlic cloves, crushed K–1 tsp chilli flakes
1 tsp ground cumin
1 tsp ground coriander
50 min prep time serves 4
Sea salt and freshly ground black pepper 1lb 10 oz sweet potatoes, peeled and cut into 1-inch dice
1lb ripe tomatoes, peeled and chopped, or 1 (14 oz) can chopped tomatoes
3K oz quinoa
18 fl oz low-sodium vegetable or chicken stock 7 oz black beans, soaked overnight and cooked for 1–1K hours (depending on the age of the beans) until just tender or 1 (14 oz) can black beans, drained and rinsed
Pinch of brown sugar (optional)
4 Tbsp chopped fresh cilantro
Plain yogurt, to serve
1. Heat oil in a sauté pan over medium heat, add onion, garlic, and chilli flakes and toss together. Reduce heat, cover, and sweat for 5 to 6 minutes until soft but not colored. Add cumin and coriander and season well with salt and pepper. 2. Add sweet potatoes, tomatoes, quinoa, and stock. Bring to boil and simmer for 10 minutes. Add black beans and continue to simmer for 20 to 30 minutes or until sweet potato and quinoa are tender. Season to taste; you may need to add a little brown sugar if using canned tomatoes. 3. Serve in a warm bowl scattered with lots of fresh cilantro and a dollop of yogurt.
Kitchen Note: Quinoa is a super nutritious grain that originally comes from the Andean region of South America. It is full of protein and has more vitamins and minerals than virtually any other grain, so it’s a brilliant option for vegetarians and vegans. Pumpkin or yam may be substituted for the sweet potato in this recipe. Per serving: 718 Calories, 31 g Protein, 128 g Carbohydrates, 25 g Fiber, 11 g Total fat (2 g sat), 450 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B6, Folate, Magnesium, Phosphorus, Potassium, Zinc, HHHH Iron, HHH Vitamin B2 (riboflavin), HH Vitamin B3 (niacin), C, E, K, Calcium
© NASSIMA ROTHACKER
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[ health front ] N E W S T H A T ’ S G O O D F O R Y O U
fruit, veggies lower bp
Substances in fruits, vegetables, and plantbased foods such as tea and chocolate have positive effects on blood pressure, according to the American Heart Association. A new study determined that bacteria in the digestive system helps enable those substances to do their work. Study participants who had the highest intake of flavonoid-rich foods, including berries, apples, and pears, had lower systolic blood pressure than those who consumed the least. They also had greater diversity in their gut microbiome. “Our gut microbiome plays a key role in metabolizing flavonoids to enhance their cardioprotective effects,” said lead researcher Aedín Cassidy, PhD. “These blood-pressurelowering effects are achievable with simple changes to the daily diet.” SOURCE “Gut bacteria and flavonoid-rich foods are linked and improve blood pressure levels,” American Heart Association, 8/23/21
get a leg up with greens
Eating plenty of vegetables is a good way to increase your leg strength, according to a new study. Researchers tracked nearly 4,000 adults for 12 years and found that those who ate more nitrate-rich foods had stronger legs and faster walking speed. Green, leafy vegetables like spinach, kale, and arugula are high in nitrates, which are linked to vascular and muscle function. SOURCE “Green leafy vegetables offer a leg up on muscle strength,” Harvard Men’s Health Watch, 8/1/21
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organic foods boost kids’ brains Kids who eat organic foods did better on certain mental tasks compared to those who rarely eat them. Researchers found better scores on tests of fluid intelligence (the ability to solve reasoning problems) and working memory (the ability of the brain to retain new information while it’s needed in the short term). Factors that appeared to reduce kids’ cognitive
functions included fast food intake and exposure to tobacco smoke.
Healthy diets, including organic diets, are richer than fast food diets in nutrients necessary for the brain, such as fatty acids, vitamins, and antioxidants, which together may enhance cognitive function in childhood,” said lead author Jordi Julvez, PhD.
SELECTED SOURCES “Early life multiple exposures and child cognitive function…” by J. Julvez et al., Environmental Pollution, 9/1/21 • “Study associates organic food intake in childhood with better cognitive development,” Barcelona Institute for Global Health, 6/30/21
maximize your pantry Hoping to minimize food waste? Consider these steps:
Eat what’s on hand. Take a look in your refrigerator and cabinets while making your shopping list. Store food properly. Bananas and tomatoes emit natural gases that make nearby produce ripen faster, for example. Store these items separately. Make a meal plan. Map out your weekly meals and make a list of exactly what you need at the store. Avoid the temptation to buy anything else. Check the labels. Use food items before they expire. SELECTED SOURCES “Reducing wasted food at home,” US Environmental Protection Agency, www.EPA.gov • “Tips to reduce food waste,” US Food and Drug Administration, www.FDA.gov
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Renew Life
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Wellness D-mmunity
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2021
9/3/21 12:37 PM
Vital Proteins
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Mushroom Mycelium Capsules
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BY LISA FABIAN
AUTUMN
This time of year, nature graces us with a bounty of root vegetables like potatoes, carrots, and potatoes. Nutritious foods that make you feel nourished, they are a filling ingredient in the following recipes. For fall flavors, these gluten-free recipes are also heightened with the addition of spices, nuts, and dried fruits like cranberries and apples. Enjoy!
75 min
Split Pea and Root Vegetable Soup
prep time serves 8
From the Taste for Life test kitchen
4 Tbsp oil
2K tsp dried thyme
3 medium carrots, peeled, chopped
2 tsp dried marjoram
3 bay leaves
2 large parsnips, peeled, chopped
1K c chopped leeks (white and pale green parts only; about 2 medium leeks)
1 large onion, chopped
11 c low-sodium chicken broth
3 c dried split peas
Salt and freshly ground black pepper K c chopped fresh Italian parsley
1. Heat oil in a large pot set over medium heat. Add carrots, parsnips, leeks, onion, thyme, marjoram, and bay leaves. 2. Cover and cook until vegetables are tender, stirring occasionally, about 20 minutes. 3. Add broth and peas. Bring to a simmer, cover partially, and cook until peas are tender and soup thickens slightly, stirring occasionally, about 45 minutes.
4. Season to taste with salt and pepper. Discard bay leaves. Stir parsley into soup. Serve. Kitchen Note: When reheating this soup, thin with some water if the soup becomes too thick. Per serving: 426 Calories, 25 g Protein, 64 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 281 mg Sodium, HHHHH Vitamin B1 (thiamine), K, Folate, Phosphorus, HHHH Vitamin A, B3 (niacin), HHH Iron, Zinc, HH Vitamin B2 (riboflavin), B6, Potassium, H Vitamin B12, C, E, Magnesium
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Spicy Squash with Creamy Polenta From LEON Happy Guts: Recipes to Help You Feel Better by Rebecca Seal and John Vincent ($19.99, Conran, 2021)
1L lb butternut squash, deseeded, skin on, cut into approximately 1-inch chunks (you can be flexible with quantities, if your squash is larger)
1 red onion, cut into 8 wedges
4 cloves of garlic, in their skins
Generous pinch of hot or mild chili flakes, to taste (optional)
3 Tbsp extra-virgin olive oil
Salt and freshly ground black pepper
1 Tbsp finely sliced red chili
Extra-virgin olive oil, to serve For the polenta: Scant 1 c polenta (corn grits) Scant 2 c boiling water
65 min prep time serves 4
Scant M c milk Salt and freshly ground black pepper, to taste
1. Check polenta packaging for when to start cooking the polenta. Quick-cook polenta will cook in just a few minutes, whereas traditional polenta can take up to 45 minutes. 2. Preheat oven to 350°. 3. Use 1 large or 2 smaller roasting trays. Toss together squash, onion, garlic, chili flakes (if using), oil, and some black pepper. Spread out in a single layer in tray(s) and roast in oven for 30 minutes.
4. Add sliced chili and toss again. Increase heat to 400° and cook for a further 25 minutes, or until onion is browning and squash is tender (check after 15 minutes). Remove from oven, take out garlic, and set aside. Season roasted veg with a little salt and keep warm. 5. Meanwhile, cook polenta. Bring water and milk to a simmer in a deep pan. Pour in polenta in a slow stream, stirring all the time to stop lumps forming. Reduce heat and cook according to package instructions, stirring often. If polenta gets too thick, add a little water or milk— it should be soft and creamy and not at all gritty. Season to taste with salt and pepper.
6. Pop roasted garlic from their skins, mash to a paste with the flat side of a knife, and then stir into polenta. Serve spicy squash and onions on top of polenta, finishing with a little drizzle of extra-virgin olive oil. Kitchen Note: Squash, especially the skin, is high in fiber. Cooking with the skin on is nutritious. It helps the squash to roast without becoming squishy, and it tastes good too. Although the polenta will set if chilled, leftovers can be eaten at room temperature or heated in a microwave. Per serving: 340 Calories, 6 g Protein, 55 g Carbohydrates, 5 g Fiber, 12 g Total fat (2 g sat), 315 mg Sodium, HHHHH Vitamin A, HHHH Vitamin C, HHH Vitamin B6, HH Vitamin B1 (thiamine), E, H Vitamin B3 (niacin), Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium
© STEVEN JOYCE
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continued from page 13
Maple Roast Carrots From Broke Vegan: Over 100 PlantBased Recipes That Don’t Cost the Earth by Saskia Sidey ($14.99, Hamlyn, 2021)
45 min
1 bunch of carrots, preferably with green leafy tops (total weight about 2 lb), peeled and halved
2 Tbsp olive oil
prep time serves 4
Salt and pepper
2 Tbsp maple syrup
1. Preheat oven to 375°. 2. Toss carrots with oil on a large baking tray and spread them out in an even layer—you want to roast them, not steam them, so they need space to caramelize. Season with salt and pepper and roast for 30 to 35 minutes, until golden and soft to the touch. 3. Drizzle over maple syrup and return to oven for 5 minutes, until carrots are sticky and smell fragrant.
4. Enjoy warm, or leave to cool, and then store in an airtight container in the refrigerator for up to 5 days. Kitchen Note: Carrots are one of the cheapest vegetables. Roasting them brings out their wonderfully sweet flavor, which gets a helping hand here from the maple syrup. They keep really well, so if you roast a bunch of carrots, you can use them in meals for the rest of the week. If you can get your hands on carrots with tops, use the leafy greens to make a zero-waste pesto. You can leave out the maple syrup and try using any herbs and spices you have in the cupboard if you prefer; for instance, carrots work well with cumin, paprika, and turmeric. Per serving: 179 Calories, 2 g Protein, 29 g Carbohydrates, 6 g Fiber, 7 g Total fat (1 g sat), 449 mg Sodium, HHHHH Vitamin A, HH Vitamin B2 (riboflavin), B6, K, H Vitamin B1 (thiamine), B3 (niacin), C, E, Folate, Phosphorus, Potassium
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Harvest Spice Fruit & Nut Granola From Farmhouse Weekends: Menus for Relaxing Country Meals All Year Long by Melissa Bahen ($30, Gibbs Smith, 2021)
1K c old-fashioned rolled oats* K c raw, shelled pumpkin seeds (pepitas)
K c raw, shelled sunflower seeds
K c finely chopped pecans
N c brown sugar
N c pure maple syrup
N c extra-virgin olive oil
K tsp salt
K tsp pumpkin pie spice
K c finely chopped dried apples
K c golden raisins
K c sweetened dried cranberries
55 min prep time
(makes 4K-5 cups)
1. Preheat oven to 300°. Line 2 large, rimmed baking sheets with parchment paper or silicone baking mats. Set 1 aside. 2. In a large bowl, combine oats, pumpkin and sunflower seeds, pecans, and brown sugar. Toss to combine. 3. In a medium, microwave-safe bowl or a large glass measuring cup, combine maple syrup, oil, salt, and pumpkin pie spice. Microwave for 30 seconds and then whisk until combined. Pour liquid over oat mixture and toss until evenly coated. 4. Pour oat mixture onto 1 of the prepared baking sheets and spread it into an even layer. Bake for 45 minutes, stirring every 15 minutes. 5. As soon as you get granola out of oven, use a spatula to scrape it onto unused baking sheet. Spread it into an even layer, add dried fruits, and allow it to cool completely. When granola is cool, use your hands to break it into small pieces. *Oats can be contaminated with gluten during processing. If you have celiac disease, look for specialty gluten-free oats. They’re grown, harvested, and processed separate from glutencontaining grains. Per serving (serves 8): 327 Calories, 6 g Protein, 41 g Carbohydrates, 4 g Fiber, 18 g Total fat (2 g sat), 155 mg Sodium, HHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), E, Iron, Zinc © 2021 MELISSA BAHEN
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With echinacea, propolis, sage, and more.
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9/3/21 12:46 PM
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[ healthy strategies ]
healthy digestion
Excerpted from The Microbiome Breakthrough: Harness the Power of Your Gut Bacteria to Boost Your Mood and Heal Your Body by Raphael Kellman, MD. Copyright © 2018. Available from Hachette Go, an imprint of Hachette Book Group, Inc.
Leaky gut—what is it and how do you know if you have it?
One of the most destructive forms of intestinal distress is the condition known as intestinal permeability—a.k.a. “leaky gut.” In this all-too-common disorder, the walls of the small intestine—which are only one cell thick—begin to lose their integrity, mostly because of a compromised microbiome. The small intestine is where most digestion and absorption take place. The small intestine absorbs into its walls only the smallest, most essential molecules: proteins, carbohydrates, vitamins, minerals, fats. These pass through the gut wall into the bloodstream to nourish the body. However, just on the other side of the gut wall is the immune system, or at least the vast majority 18 O C T O B E R
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of it. Since most of the world’s toxins come to us through our food, most of our immune system is located adjacent to our gut wall, ready to respond to any dangerous bacteria, viruses, or toxins that we inadvertently eat or drink. Consequently, you want your gut wall to be strong and healthy—to have good integrity—so that it can take some of the burden off your immune system. A
2021
9/8/21 9:17 AM
healthy gut wall allows only nutrients to pass through; toxins, pathogens, and excess bacteria are directed into the large intestine and, ultimately, out the anus. The immune system never has to know about these disruptive factors, and it can remain in a “calm and relaxed” state. But what if your gut wall has lost its integrity? What if its cell walls are not tightly closed and its so-called tight junctions become loose? In that case, some partially digested food might indeed pass through the gut wall, along with some toxins or pathogens. When these potentially dangerous invaders appear, your immune system springs into action. A burst of inflammation is the result. From being calm and relaxed, your immune system begins to be alert and perhaps even anxious, ready to react at a moment’s notice to the next possible threat. If the breach to your gut wall happens only occasionally, not much harm is done. You might feel a bit nauseous or gassy in response to the inflammation, or you might break out in a little acne, develop a headache, or manifest some other inflammatory symptom. But the symptom will soon disappear with no long-lasting effects. However, if your gut wall is habitually leaky and permeable—if partially digested food can easily pass through to your immune system—then you develop chronic inflammation. And that creates chronic problems—including anxiety, depression, brain fog, and a host of other brain dysfunctions. A healthy microbiome can help keep inflammation in check. When your microbiome is out of balance, however, your body goes on the defensive. Your immune system begins producing more inflammation—and all the problems multiply. Weight gain and insulin resistance frequently result—and, in a vicious cycle, provoke still more inflammation. In an epigenetic turn for the worse, the genes that regulate lipolysis (fat breakdown) alter their expression, leading to increased fat accumulation—which provokes still more inflammation. Another problem results from leaky gut: food sensitivities. The partially digested food that passes through your gut wall is considered a dangerous
invader by your immune system. Frequently, that food is tagged with antibodies to enable your immune system to leap into action the next time it appears. As a result, you provoke an inflammatory reaction each time you consume some of that food. Dairy, soy, and gluten are the most common reactive foods. But if your system is sufficiently inflamed, your immune system goes on hyperalert, seeing threats everywhere and responding with burst after burst of inflammatory chemicals. In such a state, you could develop food sensitivities even to otherwise healthy foods. Only after you have reduced your level of inflammation do these reactions subside. As it happens, life stressors—a job change, a troubled relationship, a sick child—can also provoke leaky gut, triggering as well a whole cascade of problems, beginning with inflammation and frequently ending in anxiety, depression, and brain fog. As by now you know quite well, we have the makings of several interrelated vicious cycles, each of which exacerbates the others. Remember, inflammation also alters the diversity in your microbiome, so we want to keep it down at all costs. What’s the solution? Probiotics to rebalance the microbiome and support the gut, as well as fermented foods, which are natural probiotics A diet rich in high-fiber prebiotics to support your microbiome, including artichokes, carrots, garlic, Jerusalem artichokes, leeks, onions, radishes, and tomatoes Supplements to heal the gut walls A diet rich in healthy fats, which supports cell integrity in both brain and gut A diet free of inflammatory foods such as soy, gluten, cow’s milk dairy, sugar, processed foods, additives and preservatives, and unhealthy fats Reduced exposure to toxins through eating organic food, drinking filtered water, monitoring air quality, and using “clean and green” products Support for your thyroid, which helps your stress hormones function more efficiently and thereby helps to reduce stress. ●
• • • • • • •
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[ quick tips ] B Y T A S T E F O R L I F E S T A F F
plant power! plant-based protein options abound
Looking to consume more plant-based rather than animal-based protein for ethical or health reasons? Research indicates this way of eating helps to reduce the risk of high blood pressure, obesity, and Type 2 diabetes. Why we need protein
Protein helps with muscle growth, energy production, and tissue repair, among other functions. When we eat protein, it is digested and broken down into amino acids. These amino acids create more protein to replenish our constantly dwindling supplies. There are three categories of amino acids: Nonessential amino acids are those that the human body makes itself.
Essential amino acids are those that the body can’t create—there are nine of them and they need to come from food or supplements.
Conditional amino acids are usually nonessential, except in times of stress or illness.
When a protein source contains all nine of the essential amino acids, we call it a “complete protein.” Examples of complete proteins include meat, poultry, fish, milk, eggs, and cheese. Plant-based foods, including veggies, legumes, and nuts and seeds also provide protein, but most lack one or more essential amino acids. People reducing their consumption of animal protein should choose from a variety of plant-based protein options so their bodies get the essential amino acids they need.
Plant-based protein powders
While whey protein sourced from milk remains the 20 O C T O B E R
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most popular form of protein powder mix, there are many plant-based options to choose from, including pea, brown rice, and hemp. Let’s take a closer look at these sources. (As with all dietary supplements, consult your healthcare practitioner before using.) Brown rice protein: This gluten-free protein contains all nine essential amino acids, which are the building blocks of protein: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. However, it is too low in lysine to be considered a complete protein. For this reason, some mixes combine it with other protein sources such as pea, quinoa, or chia to round out the protein profile. Pea protein: Made from yellow split peas, fiber-rich pea protein contains all the essential amino acids, but it’s low in methionine. Some brands add this ingredient or mix pea protein with another plant protein like brown rice to offer a complete protein source. Hemp protein: Made from hemp seeds, this protein source contains all nine essential amino acids, fiber, and a healthy balance of omega-3 and omega-6 essential fatty acids. ● SELECTED SOURCES “Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery . . .” by M.H. Rahimi et al., Nutrition, 10/17 • “Effect of BCAA supplement timing on exerciseinduced muscle soreness and damage . . . ” by S.G. Ra et al., Journal of Sports Medicine and Physical Fitness, 11/18 • “How to choose the best protein powder for you,” Cleveland Clinic, https://health.clevelandclinic.org, 6/12/20 • “Pea protein is everywhere, is it healthy?” by Karen Collins, American Institute for Cancer Research, www.aicr.org, 10/30/17
2021
8/23/21 10:33 AM
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8/17/21 8:40 AM
BY ROY UPTON, RH, DIPAYU
Natural antivirals for the COVID era & beyond Looking to support your body’s immune system to better resist viruses this cold and flu season? Consider a host of botanical and nutritional strategies.
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8/30/21 4:04 PM
Nutrition: The First Line of Defense Nutritional integrity is the foundation of immune resistance. Vitamin A is fundamental in maintaining the mucous membranes and cells of the respiratory system. These tissues are the first physical barriers against airborne viral contagions. Vitamin A insufficiency impairs immunity by impeding regeneration of mucosal barriers damaged by infection and by diminishing the function of key immune cells. Vitamin A is also needed for adaptive immunity, which is critical in the development of herd immunity, a long-term anti-COVID-19 strategy. A modest daily dose of vitamin A is 5,000 international units (IU). Vitamin C is an essential factor in antiviral immune responses, especially against respiratory infections. When vitamin C is lacking, the concentration of viral cells in the lungs after infection is much greater, leading to greater risk of death. When vitamin C is given, it increases antiviral immune responses at the early phase of infection through increased production of numerous immune responses that fight infection. One key finding is that having sufficient vitamin C levels prior to infection slows viral replication. Anthony Fauci, MD, director of the National Institute of Allergy and Infectious Diseases, has suggested 1 to 2 grams for general immune support. A modest dose of vitamin C, especially during flu season, is 2,000 milligrams (mg) twice daily. Vitamin D: A systematic review that included 25 high-quality studies concluded that vitamin D supplementation reduced the risk of acute respiratory tract infections. Numerous analyses of severity and deaths associated with COVID-19 demonstrate that those with the lowest serum vitamin D levels suffer the most. There is also evidence that vitamin D supplementation reduces the severity of COVID-19 infections. Dr. Fauci takes an undisclosed amount of vitamin D as part of his immune-supportive strategy. Assessing serum D levels is a relatively standard test that can be provided by most physicians. Serum vitamin D levels between 20 ng/mL and 50 ng/mL are considered adequate to provide an immunomodulatory effect.
Zinc: Research provides evidence for the antiviral activity of zinc. This is especially important for the elderly, who are most susceptible to COVID-19. Zinc impairs the replication of a variety of viruses, including flu and SARScoronavirus. Additionally, zinc decreases the cytokine storm associated with serious COVID-19 infections, and reduces mortality associated with pneumonia, which is a frequent complication of advanced COVID-19. A typical supplemental dose of zinc is 20 mg.
Herbal Helpers If symptoms emerge, hit them hard with botanicals that exhibit antiviral activity, such as echinacea and elderberry. This is key: If you do nothing while waiting for a diagnosis (which can take days), the virus replicates. Taking immune-stimulating botanicals as soon as symptoms occur helps to stop viruses and reduce symptoms.
A Final Word Combined with nutritional and botanical supplementation, practices such as hydration, rest, staying active, and nasal rinses and gargles (both of which rinse away viral particles), are among the most important antiviral strategies to employ. ● SELECTED SOURCES “Association of vitamin D status . . . with COVID19 test results” by D.O. Meltzer, JAMA Network Open, 2020 • “COVID19: Is there evidence for the use of herbal medicines as adjuvant symptomatic therapy?” by D. Silveira et al., Frontiers in Pharmacology, 8/20 • “Efficacy of zinc given as an adjunct to the treatment of severe pneumonia . . .” by L. Wang and Y. Song, Clinical Respiratory Journal, 5/9/17 • “Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses” by C. Krawitz et al., BMC Complementary & Alternative Medicine, 2011 • “Role of vitamin A in the immune system” by Z. Huang et al., Journal of Clinical Medicine, 9/6/18 • “The role of zinc in antiviral immunity” by S. Read et al., Advances in Nutrition, 7/19
Roy Upton, RH, DipAyu, has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.
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BY MARY ANN O’DELL, MS, RDN
the A B Cs of
vitamin D It is estimated that as much as 40 percent of the US population may be deficient in vitamin D, a vitamin whose benefits continue to be discovered.
Basics of Vitamin D Vitamin D is a fat-soluble vitamin that works as a hormone in the body. It is found in two forms in the diet, D2 and D3. The recommended daily intake of vitamin D is 10 mcg (400 IU) for infants under 12 months, 15 mcg (600 IU for teens and adults), and 20 mcg (800 IU) for adults over 70 years old. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna and mackerel. Research suggests that most Americans do not consume the recommended levels in their diets. Vitamin D can also be produced in skin that is exposed to sunlight without sunscreen. Studies in the US have demonstrated that approximately 20 percent of children under 12 years of age have a vitamin D deficiency. This rate rises to 50 percent in African American children. It is believed this may be due to more video games and indoor activities, and less time spent doing outside activities in the sun.
Benefits of Vitamin D Bone Health. Vitamin D is best known for its function in bone health, helping to promote calcium absorption. People who have low vitamin D levels may develop soft, thin and brittle bones, a condition known as rickets in children and osteomalacia in adults. A large women’s health study showed that supplements of calcium and vitamin D reduced the rate of hip fracture by nearly 40 percent. Immune Health. Vitamin D is needed to balance the immune system and to activate immune defenses. A deficiency of vitamin D results in certain cells of the 24 O C T O B E R
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immune system not properly reacting to and fighting off serious infections in the body. The result can be increased autoimmune conditions as well as an increased risk for infection. Mental Health. Low vitamin D levels have been linked to higher risk of dementia. Studies have shown that increased vitamin D levels, through sun exposure or supplementation, improve cognitive function in the elderly. Recent research also found a link between seasonal affective disorder, or SAD, and a lack of vitamin D from low exposure to sunlight. Respiratory Health. Deficiency of vitamin D may play a role in respiratory health. Research suggests that vitamin D helps both by reducing inflammation in the lungs and enhancing the immune response against respiratory pathogens. If you haven’t had your vitamin D levels checked, talk to your doctor about getting it done. It is the most accurate way to determine the level of vitamin D you should be taking each day. ●
Solaray
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2021
9/7/21 1:12 PM
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9/3/21 12:55 PM
[ let’s get cooking ] B Y E V A M I L O T T E
seafood the delight of the ocean
Depending on the variety, fish and shellfish are rich in B vitamins, vitamin D, selenium, and iron. In spite of its stellar health benefits, there can be much trepidation when it comes to cooking seafood. Fear not! Here’s how to become more comfortable when preparing simple and wonderful seafood.
What To Look For Most fish comes in fillet form. Make sure whatever variety you choose smells right. Fresh, good-quality seafood does not smell fishy. The odor should instead be reminiscent of salt breezes, cucumbers, and violets. The flesh and skin (if there’s any present) should have a moist sheen. There should be no torn or gaping flesh. Displayed seafood should be perched over ice or set over cold blocks. Stay away from selections sitting in liquid. Look for fillets with even color. Don’t choose those that look aged or have signs of oxidation. If the fillets were previously frozen, ensure they were thawed within the last 12 hours. If not, find a frozen variety instead. Use the above guidelines when shopping for shellfish (shrimp, scallops). When it comes to bivalves (clams, mussels), ensure the shells are all firmly closed. If not, be sure they instantly close when given a gentle knock. Fresh isn’t the only option when it comes to highquality seafood. Look in the frozen and canned food aisles. Aside from convenience, these products offer a longer shelf life and are often more affordable. For another cost-effective option, consider seafood that’s seasonally abundant and regionally available. Be mindful of how the seafood was sourced by making sure the item was farmed or caught using sustainable practices.
Storage and Preparation When you get home, place the seafood over ice and set it in the fridge. Be sure the seafood is not in direct contact with the ice. You can also store seafood in its wrapping in a container or dish just large enough to
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Health experts recommend most people eat seafood at least twice a week. Both fish and shellfish are good sources of heart-healthy fats (omega 3s) and highquality protein. contain it. Keep it in the coldest section of the fridge (away from the door) to prevent temperature swings. Store fresh shellfish in a bowl covered with a clean, damp dishcloth. Set in the fridge for up to two days. Thaw frozen seafood on a plate in the refrigerator. Depending on the thickness of the fillet, this should take about 2 to 8 hours. Never thaw in warm or hot water. Avoid refreezing, as this changes seafood’s flavor and affects its safety. A good-quality nonstick pan, a baking dish, a sharp knife, and a thin metal spatula for flipping fillets is pretty much all that’s needed for preparing seafood. Seasoning food is one of the most important steps in cooking. Here are some ingredients that pair well with fish and shellfish. ✔ citrus (lemon, lime, and orange juices and zests) ✔ prepared horseradish ✔ capers ✔ olives ✔ fire-roasted diced tomatoes ✔ extra-virgin olive oil ✔ chopped nuts (pistachios, pecans, almonds, walnuts) and panko bread crumbs for crusts ✔ soy sauce ✔ Worcestershire sauce ✔ spices: ground mustard, paprika, allspice, fennel seeds, black pepper, crushed chili flakes ✔ fresh herbs: tarragon, mint, chives, cilantro, dill, chervil, parsley Apply salt at the beginning of preparation. This allows it to penetrate the flesh rather than remain on top, as it will when applied after cooking. Learning to properly prepare seafood may require a bit of practice and patience. Look for recipes that call for a type you’ve never tried, so you can become more comfortable with it. Seafood takes to just about every cooking technique: broiling, frying, stewing, poaching, grilling, roasting, and sautéing. The more options you explore, the more you’ll appreciate its simplicity and versatility. ● SOURCE The Joy of Seafood by Barton Seaver ($35, Sterling Epicure, 2019)
2021
8/30/21 4:08 PM
Teriyaki Salmon with Mango Salsa From Time to Eat by Nadiya Hussain ($29.99, Clarkson Potter/Publishers, 2019)
For the Teriyaki Salmon
K c plus 2 Tbsp water
1 tsp cornstarch
N c low-sodium soy sauce
N c honey
1 Tbsp fish sauce
K Tbsp ground ginger
K Tbsp granulated garlic
K Tbsp chili flakes
4 salmon fillets
9 oz precooked basmati rice (in a microwaveable package)
2 Tbsp vegetable oil, for frying
20 min prep time serves 2
+ 2 servings for freezing
White sesame seeds (optional) For the Salsa 1 lb 2 oz mango chunks or 1 (15 oz) can of mango, drained
1 lime, finely grated zest and juice
1 Tbsp dried cilantro or a small handful of fresh cilantro, chopped
1 red chili, frozen or fresh
1. Start by making teriyaki sauce. Put the water into a bowl with the cornstarch and stir until water is cloudy. Now add soy sauce, honey, fish sauce, ginger, garlic granules, and chili flakes, and stir. Add salmon fillets and let them marinate while you make mango salsa. 2. Chop mango into bite-size pieces and put into a bowl. Mix in zest and juice of lime and cilantro. If you are using fresh chili, chop it finely and stir it in, or, if you have some frozen red chilis in the freezer, simply grate one in and mix. 3. Now cook rice in microwave per package instructions. 4. Place a nonstick frying pan (ideally one with a lid, but a sheet of foil will do) on medium to high heat and add oil. Add 2 salmon fillets, along with half of teriyaki marinade. Leave remaining marinade in bowl for now. 5. Cook fillets 2 minutes on one side, depending on their thickness. Flip over and cook for 2 minutes on other side. Make sure that, with all the honey in the sauce, the sauce isn’t sticking or getting too thick—if it is, just turn heat down and give it a stir. Turn heat off and cover with a lid or a piece of foil. The trapped heat will steam the thickest part of fillet.
6. Before serving, put remaining marinade and other 2 fillets into a freezer bag and stick in the freezer, ready for the next time you want teriyaki salmon. Serve up rice alongside mango salsa, top with rest of salmon, drizzle with sauce, and finish with a small sprinkling of sesame seeds. Per serving: 611 Calories, 25 g Protein, 93 g Carbohydrates, 4 g Fiber, 17 g Total fat (3 g sat), 974 mg Sodium, HHHHH Vitamin C, Folate, HHH Vitamin B1 (thiamine), HH Vitamin B3 (niacin), B6, Iron, H Vitamin B2 (riboflavin), E, K, Magnesium, Phosphorus, Zinc
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[ healthy glow ] B Y T A S T E F O R L I F E S T A F F
the benefits of
collagen here’s what the science says
Collagen is an essential component of our bodies. This protein binds connective tissues and helps keep skin firm. It’s also a vital part of healthy nails. But beginning in our mid-20s, we begin to produce less collagen, with levels decreasing by about 1 percent each year. Over time, this can lead to a dull, dry complexion, thinner skin, and more wrinkles. Collagen supplements can help. Hydrolysate collagen stimulates the regeneration of collagenic tissue by increasing collagen synthesis. It also increases hyaluronic acid, a natural humectant that helps skin retain moisture. Studies have shown that collagen supplements contribute to a noticeable reduction in the appearance of eye wrinkles.
Mix it up Combining collagen with other nutrients may improve its effectiveness. In one 2019 study, a collagen supplement improved skin hydration, elasticity, roughness, and density. Thirty-six women aged 35 and older received a daily blend of 2.5 grams of collagen peptides, acerola fruit extract, vitamin C, zinc, biotin, and vitamin E. An equal number received a daily placebo during the 12-week trial. Additional studies from that same year also found improvements in skin elasticity, hydration, and “anti-aging efficacy” in trials of oral collagen supplementation. In all of these studies, the supplements were found to be safe. 28 O C T O B E R
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An earlier study found that daily doses of hydrolyzed collagen resulted in a 65 percent increase in women’s production of procollagen, the precursor to collagen.
3 things to remember 1. A typical daily dose of collagen is 1 to 10 grams. 2. Look for the terms hydrolyzed collagen or collagen hydrolysate on the label. These terms mean the collagen protein will be easier for your body to absorb and use. 3. It may take two to six months of daily use for best results. ● SELECTED SOURCES “A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebocontrolled, blind study” by L. Bolke et al., Nutrients, 10/17/19 • “Collagen supplements review,” www.ConsumerLab.com, 11/20/19 • “Oral collagen supplementation: A systematic review of dermatological applications” by F.D. Choi et al., Journal of Drugs in Dermatology, 1/19 • “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis” by E. Proksch et al.; “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology . . .” by E. Proksch et al., Skin Pharmacology and Physiology • “An overview of the beneficial effects of hydrolysed collagen intake on . . . skin ageing” by T. Figueres Juher and E. Basés Pérez, Nutrición Hospitalaria, 7/18/15
2021
8/19/21 3:00 PM
Nice nails! Taking collagen supplements may result in longer nails that break less often. In one trial, women who took 2.5 grams of collagen peptides daily for six months experienced a 12 percent increase in nail growth. Their frequency of broken nails decreased by 42 percent. SOURCE “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails” by D. Hexsel et al., Journal of Cosmetic Dermatology, 12/17
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[ healthy family ] B Y K E L L I A N N W I L S O N
mighty maitake Get to know this key medicinal mushroom
Maitake is called the “king of mushrooms” and it’s easy to understand why. Maitake (Grifola frondosa) has a long history of use as a treatment for diabetes and hypertension, and it shows great promise in boosting immunity and fighting cancer. Here’s what the science says about the healing power of maitake.
Immunity benefits
‘‘
A 2019 study found that a combination of maitake, reishi, and shiitake mushroom extracts provided an increase in immune stimulation above and beyond the effects seen by each individually.
Like other medicinal mushrooms, maitake contains beta glucans, which stimulate immune system cells. Maitake mushrooms also contain a unique polysaccharide called D-fraction that acts as a potent weapon against tumor growth and may help to prevent new cancer from developing. Research suggests that maitake may be even more effective at supporting immunity when combined with other medicinal mushrooms. A 2019 study found that a combination of maitake, reishi, and shiitake mushroom extracts provided an increase in immune stimulation above and beyond the effects seen by each individually. Scientists are starting to explore whether maitake might be an ally in the fight against COVID-19. A review in the Scandinavian Journal of Immunology suggests that three related mushrooms—maitake, agaricus, and lion’s mane—possess antimicrobial and anti-inflammatory properties that may protect against and treat complications associated with COVID-19, including damaging inflammation, immune overreaction, and multiresistant bacterial pneumonia.
Maitake made easy
‘‘
Maitake mushrooms make tender and tasty additions to soups and stir-fries. They can be simmered alone or along with other medicinal mushrooms—such as chaga, reishi, and turkey tail—to make broths and teas. Dried mushroom powders offer an easy way to add extra immune-boosting power to smoothies, soups, and stews. Dried maitake powder is also available in capsule form and can be taken daily to maximize its healing potential. ● SELECTED SOURCES Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) • “Can medicinal mushrooms have prophylactic or therapeutic effect against COVID-19…?” by G. Hetland et al., Scandinavian Journal of Immunology, 1/21 • “Maitake,” Memorial Sloan Kettering Cancer Center, www.MSKCC.org, 2/19/20 • “A scientific first: Reishi-shiitake-maitake combination has synergistic immune benefits” by Stephen Daniells, www.NutraIngredients-USA.com, 11/22/19
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8/23/21 10:38 AM
Serenity Kids
Beef, Kale & Sweet Potato Baby Food Made with grass-fed beef. Source of omega-3 and CLA fatty acids, plus iron and protein.
Chickapea
Organic Pasta Spirals Organic pasta made only with chickpeas and lentils. Delicious taste and great texture!
No added preservatives or sugars.
Supplies 23 g of protein and 11 g of fiber per 3.5 oz serving.
For babies 6+ months.
Organic, vegan, and gluten free.
Orga Foods
Dream Pops
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100% plant-based pops. nly 80 calories and 4 g O sugar per pop!
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Sheer Hydration Eye Gel
1000 Roses Beautiful Day Cream
Cooling roll-on eye gel that delivers up to 12 hours of moisture. Long lasting hydration from prickly pear cactus. With extra benefits from cucumber extract and aloe.
Start the day off beautiful with this satin soft cream. hydrating, soothing, and A nourishing cream for sensitive skin. With alpine rose stem cells, pomegranate, hyaluronic acid, and aloe vera. O C T O B E R 2 0 2 1 31
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Aloe Vera Hand Sanitizer Back to school or work, everyone is keeping hand sanitizer on hand. Aloe can make a big difference in keeping your skin healthy and hydrated. That’s why Lily of the Desert infused it into their hand sanitizer, a perfect way to help stay safe from germs and keep from drying out your skin.
Orlando
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Mucosal barrier protection for digestive and immune support.* Encourages optimal health for your gut.* Contains key amino acids and protective antioxidant polyphenols.*
or supplementation program. Use products only per label direction.
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