Healthy Edge Magazine JAN2026 Earth Origins Market by HFAI

power your plate up

inside

• Getting started with supplements

• Healthy habits

• Soups to savor

clementines

Clementine oranges are a seedless, succulent fruit native to North Africa. Their name is derived from that of Father Clément Rodier, the French missionary who developed the fruit in the early twentieth century. Their flavor is described by some as similar to mandarin oranges, and by others as more like tangerines.

Easy to peel, clementines offer a shot of tangy sweetness to salads, and their juice is a tasty ingredient in sauces and marinades. They’re also bursting with health benefits. Vitamin C in clementines reduces UV damage and revitalizes aging skin, as well as offering a boost to the immune system. Clementines contain calcium and phosphorous, minerals that are essential for strong bones and muscles. A good source of fiber, clementines can ease digestion and prevent constipation. They also contain potassium, which has been linked to improved cardiovascular health. ●

SELECTED SOURCES “Eat these fruits for their anti-inflammatory effects,” 10/20/23; “Fruit of the month: Citrus fruits,” by J. Corliss, 12/1/21, Harvard Health Publishing, https://health.Harvard.edu

• The Food Encyclopedia

by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006)

Nourishing recipes for a healthy new year.

5 market gourmet

Oatmeal with Date Caramel Sauce, Toasted Almonds, and Shredded Coconut

6 health front

Broccoli florets v. stalks • Health benefits of bananas • Consider salt substitutes • More

12 clean eats

Avocado Green Goddess Dip

• Honey-Mustard Salmon with Pistachios and Dill • Mediterranean Veggie Stir-Fry

• Sriracha Honey Tofu Bowls • Mama’s Juicy Fruit Salad

18 quick tips

Meal planning made simple.

20 in focus

Do you have histamine intolerance?

22 create positive eating habits

Small changes make a difference.

24 basic 3

A supplement guide for beginners.

26 cook-at-home

Soup is the ultimate comfort food.

28 healthy strategies

Getting started with yoga.

Celebrate better health

The new year presents a chance to enjoy better health. Whether or not you make resolutions on January 1, think about ways to up your nutrition game. Even little changes can make big differences. For starters, see page 24 for our take on beginning a supplement plan: In addition to adding a multivitamin/mineral to your daily regimen, consider vitamin D and omega 3 for all the benefits they provide to the body.

Histamine is a natural compound involved in digestion, brain function and the immune response. If the body lacks the enzymes necessary to break down histamine, it can build up in the blood and cause a range of symptoms including anxiety, bloating, headaches, hives and many more. Learn all about it on page 20.

Food is the building block of nutrition, which makes this a good time to think about the way you eat. Learn to replace unhealthy eating habits with positive steps toward a more beneficial diet (page 22). If it seems like too much trouble when you’re used to hitting the drive-through on your way home from work, check out our Quick Tips for meal planning on page 18. It doesn’t have to be difficult to boost the nutrition you get from food.

Citrus fruits, including clementines, are loaded with vitamin C and other nutrients. Check out page 2 to learn what they can do for you. And for an extra shot of fiber in your diet, see page 5 for a fancy oatmeal recipe.

Our food feature this month, beginning on page 12, is all about “Clean Eats,” food made with nutritious, healthy, whole ingredients. We also offer recipes for savory soups, on page 26, to nourish and warm you.

If your new year includes boosting your exercise, see page 28 for help with getting over barriers to beginning a yoga program.

A happy, healthy new year to you and yours—

Mary Ann O’Dell, MS, RDN

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

Creative Director Michelle Knapp

Production/Graphic Designer

Brian Jenkins

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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2026 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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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.

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Oatmeal with Date Caramel Sauce, Toasted Almonds, and Shredded Coconut

From the Taste for Life test kitchen

Date Caramel Sauce

1 c pitted dates

½ c coconut cream*

¼ c maple syrup

2 Tbsp dairy-free milk

1 tsp vanilla extract

½ tsp salt

Oatmeal

1½ c old-fashioned rolled oats (not instant)**

¼ c sliced almonds, toasted

½ c shredded coconut sliced strawberries, optional

1. Make Date Caramel Sauce: add 1½ c hot water to dates in a heatproof bowl. Let dates soak for 1 hour. Drain dates. Place dates, coconut cream, maple syrup, milk, vanilla, and salt in a high-speed blender. Blend on high until mixture is smooth. Set caramel aside.

25 min prep time + 1 hr soak time for dates serves 4

2. Make Oatmeal: follow package instructions to make oatmeal.

3. When oatmeal is cooked, divide it between 4 bowls. Top each bowl with ¼ of the caramel sauce. Swirl caramel into oatmeal. Top each bowl with ¼ of the almonds, ¼ of the coconut, and strawberries, if desired. Serve immediately.

*For the coconut cream: without shaking or stirring it, open a can of coconut milk. Using a spoon, scrape the top thickened layer of coconut cream until you yield ½ cup. Reserve remainder of coconut cream and coconut milk for another recipe.

**For gluten-free oatmeal, be sure to use certified gluten-free oats.

Per serving: 545 Calories, 9 g Protein, 0 mg Cholesterol, 83 g Carbohydrates, 51 g Total sugars (12 g Added sugars), 10 g Fiber, 24 g Total fat (16 g sat), 247 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin B2 (riboflavin), Magnesium, ★★ Vitamin B1 (thiamine), Zinc, ★ Vitamin B3 (niacin), B6, E, Calcium, Iron, Potassium

balanced broccoli

Broccoli florets and stalks offer similar amounts of nutrients such as vitamin C, folate, and potassium, but the florets have more carotenoids while the stalks contain a bit more fiber. “Best is to eat it all—even the leaves,” write nutrition experts at the UC Berkeley School of Public Health, “but you can’t go wrong if you favor one part over the other.”

SOURCE “Stalks vs. florets: Duking it out,” Wellness Letter, UC Berkeley School of Public Health, 9/25

bunches of benefits

Bananas, avocados, and spinach are heart-healthy food choices. The foods are rich in potassium, which increases the amount of salt the body removes from the bloodstream. Excess salt is a contributor to heart disease.

According to the authors of a new study, “We can do more individually to boost our potassium intakes by eating more fruit, vegetables, and fish.” Lima beans, baked potatoes, yogurt, and tuna are other good choices.

SOURCE “Potassium-rich diet may cut risk of heart failure by 24%, study suggests,” by Andrew Gregory, The Guardian, 8/29/25

herbal swap is heart healthy

Cutting back on salt is a healthy choice for blood pressure control, but that can also mean cutting flavor. The nutrition experts at Tufts University recommend tasty herbal choices instead.

“Once you get a taste of what herbs and spices can bring to your plate (and your palate), it will be easy to cut back on salt,” they write. Herbal options include fresh or dried basil, thyme, oregano, and dill. Black pepper, cinnamon, turmeric, paprika, dried onion, and garlic flakes will spice up any meal.

Popular international blends include Mexican chili powder (paprika, oregano, cumin, garlic powder, onion powder, and cayenne powder); French herbes de Provence (rosemary, fennel seed, thyme, marjoram, parsley, oregano, tarragon, and lavender); and Indian garam masala (cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg).

SOURCE “Season of seasonings,” Tufts University Health & Nutrition Letter, 8/26/25

salt subs can lower BP

Despite widespread evidence that salt substitutes can help reduce high blood pressure, few patients actually use them, according to an American Heart Association survey. “Overall, less than 6 percent of all US adults use salt substitutes, even though they are inexpensive and can be an effective strategy to help people control blood pressure,” said researcher Yinying Wei. NoSalt, Nu-Salt, Morton Salt Substitute, and LoSalt are common salt substitute brands. Herbal blends like Dash (formerly Mrs. Dash) contain no sodium.

SOURCE “U.S. survey finds salt substitutes rarely used by people with high blood pressure,” American Heart Association Hypertension Scientific Sessions, 9/25

Bee & You Massage Cream

Get relief from tension and pain, and promote relaxation with this apitherapy massage cream. It features a unique blend of 11 precious oils, Anatolian propolis extract, and bee venom. Both bee venom and propolis offer anti-inflammatory and painrelieving effects, offering effective therapeutic benefits.

Blessed Bananas

Crown & Glory Hair Bonding Serum

Restore balance and moisture to your hair and scalp with this scent-free scalp serum. The dermatologically tested and approved formula is crafted to create an optimal environment for your locks to thrive. Enriched with pure banana oil, coconut oil and vitamin E for nourishing benefits.

Bluebonnet Organic D-Mannose Powder

Support urinary tract health with this effective powder formula. It is made with organic D-Mannose, a naturally occurring simple sugar that your body utilizes to help cleanse the urinary tract and support a healthy bladder.* The unflavored powder mixes instantly.

Enzymedica

Dinner Duo: Probiotics + Enzymes for Regularity

These convenient packets promote regularity while supporting a balanced gut and healthy microbiome.* Each packet supplies enzymes and probiotics. Enzymes help break down foods fast and reduce occasional gas and bloat, and probiotics are the good bacteria that balance your gut health and support your microbiome.*

Bio Nutrition

Bio Nutrition Butterfly Pea Flower Tea

Butterfly Pea Flower Tea

The beautiful blue color of this tea is completely natural and signifies the presence of a variety of protective antioxidants that may help protect against oxidative stress in the body.* It has been used historically in Thailand for hair and scalp health, as well as for brain health and calming properties. Enjoy this caffeine-free tea anytime of day.

Comune Essentials Face Cleanser

Cleanse, purify, and nourish skin with this daily cleanser. Infused with a superfood complex of green tea, parsley, spinach, kale, and blue agave, this pH-balanced cleanser revitalizes skin and prevents clogged pores. It works without stripping natural moisture or disrupting the skin barrier, revealing clearer, healthier-looking skin.

Global Healing Paratrex I & II

For targeted cleaning, this 2-part program offers comprehensive support. Paratrex I prepares the body for cleansing and detoxifies the digestive system with plant extracts traditionally used to support microbial balance.* Paratrex II offers advanced detox support, targeting a broader range of harmful organisms and supporting optimal drainage pathways.*

Boiron

Chestal Cold & Cough Pellets

Get on-the-go relief of a cough syrup, with no spoon needed. These dissolvable homeopathic granules melt under the tongue to target common cold and cough symptoms, including congestion, fitful cough, sneezing, occasional minor sore throat, and a runny or stuffy nose.* Available for adults and for kids.

Biosil Post Weight Loss Support

Replenish, restore, and radiate with this unique bounceback blend.*

Formulated with Biosil

Formulated with Biosil Silicon stabilized ch-OSA complex and essential nutrients, the blend provides the keys to help your skin bounce back, support bones, joints, and hair, and restore key nutrients after rapid weight loss.*

Silicon stabilized ch-OSA complex and essential nutrients, the blend provides the keys to help your skin bounce back, support bones, joints, and hair, and restore key nutrients after rapid weight loss.*

Now

Barley Rice Protein

This plant-based protein powder is produced using upcycled barley and rice, a highly sustainable process. Barley rice protein dissolves well in any liquid and has a smooth consistency with no bitter aftertaste. Mixes into shakes, smoothies, oats, and recipes without flavor that takes over.

Barlean’s Tropical Liquid Multivitamin

Barlean’s Tropical Liquid

Multivitamin

This Seriously Delicious multivitamin delivers 21+ essential nutrients in a creamy, tropical-flavored liquid formula designed for optimal absorption of fat-soluble vitamins A, D, E, and K.* Useful for a variety of ages, this formula supports energy, immune function, and overall wellness.* No pills required.

Uncle Harry’s Remin Liquid

For strong tooth enamel, this liquid formula helps remineralize enamel by supplying trace minerals for strengthening teeth and supporting an alkaline mouth pH throughout the day. Formulated with Himalayan pink salt, alkalizing ionic minerals, and essential oils. Fluoride free.

BetterAlt Shilajit Gummies

A delicious and convenient way to harness the ancient health benefits of pure Himalayan Shilajit. Rich in essential minerals, antioxidants, and fulvic acid, shilajit can help support energy, mental clarity, and promote vitality and strength.* These natural mangoflavored pectin gummies have no sugar added.

Solaray DAO Enzyme

Count on this powerful formula for support to stay feeling your best as you navigate the right foods for you. DAO is the enzyme that helps the body break down, or metabolize, histamine from food.* This plant-based formula supplies 4.2 mg of diamine oxidase (DAO) per serving, supplying 60,000 histamine degradation units (HUDs).

Natrol

Sleep Restore Cherry Flavor

Natrol Sleep Restore Cherry Flavor

Unwind and prepare for a better night’s sleep with this melatonin-free calming drink mix.* This bedtime drink mix combines science-first ingredients, including magnesium, GABA, and calming herbs, with delicious flavor to support better sleep and overall wellbeing.* Transform your evenings into a calming ritual and wake up refreshed!*

Paragon Plus™

Creatine Monohydrate Fruit Punch Flavor

Now used not only by athletes, but also aging adults and women seeking optimum health.* Creatine is now a go-to supplement for anyone looking to support strength, endurance, and healthy aging.* Backed by strong clinical research, it helps fill the gap between what the body produces and what’s needed for peak muscle and cognitive performance.*

Clean Eats

Avocado Green Goddess Dip

From Dip In by Sonali Shah, ($19.99, Hamlyn, 2025)

2 avocados, peeled and pitted

2 oz sliced jalapeños from a jar Juice of 2 limes

2 garlic cloves

¾ oz cilantro, leaves and stalks roughly chopped

20 min prep time serves 4

¾ oz parsley, leaves roughly chopped and stalks discarded

¾ oz basil, leaves and stalks roughly chopped

2 ice cubes

¾ oz chives, finely chopped

1 Tbsp olive oil

Salt and freshly ground black pepper

1. Add avocados to a high-speed blender, along with jalapeños, lime juice, garlic, and all herbs except chives. Add ice cubes and blend until smooth, and then season to taste and scoop into a serving bowl.

2. In a separate bowl, mix chives with olive oil. Drizzle this herby oil over dip to serve.

Kitchen Note: This vibrant, creamy dip is full of freshness from all the herbs and lots of zing from the lime juice. It’s best enjoyed with steamed vegetables and/or crudités, but it’s equally good with tortilla chips or toasted bread.

Per serving (dip only): 213

A HEALTHY START TO THE NEW YEAR

Start the year off right with nourishing recipes that are full of flavor.

Honey-Mustard Salmon with Pistachios and Dill

From Maxi’s Kitchen by Maxine Sharf ($35, Clarkson Potter/Publishers, available March 3, 2026)

Honey-Mustard Salmon

4 (6 oz) skin-on salmon fillets

Kosher salt and freshly ground black pepper

3 Tbsp Dijon mustard

2 Tbsp honey

1 tsp fresh lemon juice

Dash of cayenne pepper

Pistachio-Dill Topping

¼ c shelled roasted and salted pistachios, chopped

¼ c dill sprigs, coarsely chopped

1 tsp lemon zest

40 min prep time serves 4

Big pinch of flaky sea salt, such as Maldon Lemon wedges, for serving

1. Make honey-mustard salmon: preheat oven to 400º. Line a sheet pan with foil.

2. Place salmon skin-side down on prepared sheet pan and generously season top and sides of fillets with salt and black pepper.

3. In a small bowl, mix together mustard, honey, lemon juice, cayenne, a pinch of salt, and a few grinds of black pepper. Spoon honey-mustard mixture onto salmon fillets to coat evenly.

4. Bake until thickest part of fillet registers 125° on an instant-read thermometer for supertender, medium-cooked salmon, about 12 minutes (or a few minutes longer for more welldone salmon).

5. Meanwhile, make pistachio-dill topping: in a small bowl, combine pistachios, dill, lemon zest, and flaky salt. Mix until all ingredients are evenly distributed.

6. Remove salmon from oven and slide a spatula under fillets to release them from foil, leaving skin behind. Transfer each fillet to a plate and spoon over pistachio-dill topping to cover fish. Serve with lemon wedges and enjoy!

Kitchen Note: This dish is a spin on classic honey-mustard salmon. To add some texture to the smooth, buttery roasted salmon, a simple yet vibrant topping is added. It’s a mix of fresh dill, toasted pistachios, and a pop of bright lemon zest. Not only is it incredibly easy to make, it also looks stunning sprinkled over the salmon. The topping adds an amazing crunch and takes this dish to the next level.

Per serving: 443 Calories, 37 g Protein, 94 mg Cholesterol, 14 g Carbohydrates, 10 g Total sugars (9 g Added sugars), 2 g Fiber, 27 g Total fat (6 g sat), 519 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, Phosphorus, ★★★★ Vitamin E, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), ★★ Vitamin C, ★ Vitamin A, Magnesium, Potassium

Mediterranean Veggie Stir-Fry

From Hungry Happens: Mediterranean by Stella Drivas ($35, Clarkson Potter/Publishers, 2025)

2 Tbsp Greek olive oil, plus more for drizzling

1 large red bell pepper, thinly sliced

1 lb small broccoli florets (about 5 c)

½ tsp fine sea salt

Freshly ground black pepper

¹⁄³ c low-sodium vegetable broth

¹⁄³ c Kalamata olives, pitted and halved

3 oz Greek feta cheese, crumbled (about ¾ c)

Toasted sesame seeds, for garnish

Lemon wedges, for squeezing

Chopped fresh parsley, for garnish

1. Preheat a wide sauté pan or braiser (one that includes a lid) over high heat until hot. Swirl in oil. Add bell pepper and broccoli, arranging it in an even layer. Allow it to sear without stirring, about 1 minute. Season with salt and pepper to taste, and then flip veggies over. Add broth, cover pan, and turn down heat to medium. Cook until vegetables are just crisp-tender, 2 to 3 minutes.

2. Add olives and feta to pan, cover it again, and cook just until cheese is softened and heated through, 1 minute more.

3. Serve immediately, garnished with sesame seeds, spritzes of lemon juice, parsley, and a light drizzle of oil.

Kitchen Note: Packed with the Mediterranean flavors of olives, feta, and parsley, this stir-fry is a superfast way to whip up an ample serving of vegetables that everybody will love. As a side dish it pairs perfectly with pasta or your favorite grilled meats and seafood. Just be careful not to overcook the vegetables. They’re best when crisp-tender, meaning they should still have the faintest bit of crunch and hold their shape after cooking. If you don’t have broth, replace it with ¹⁄³ cup water, ½ teaspoon garlic powder, and ½ teaspoon onion powder whisked together. Substitute freshly grated Parmesan for the feta (or omit it altogether to make a dairy-free dish). Zucchini coins, sliced mushrooms, green beans, and cauliflower all work well in this recipe.

Per serving:

15 min prep time serves 4

Sriracha Honey Tofu Bowls

From So Easy So Good by Kylie Sakaida, MS, RD ($35, Simon Element, 2025)

2 (14 oz) packages firm tofu

¼ c reduced-sodium soy sauce

¼ c sriracha

3 Tbsp honey

2 Tbsp rice vinegar

4 garlic cloves, minced

6 Tbsp cornstarch

¼ c canola or avocado oil, plus more as needed For Serving

Steamed rice

50 min prep time serves 4

tofu coated in the most flavorsome sriracha-honey glaze that instantly erases any memories of solid blocks of soy. But there’s more to this dish than just its fantastic taste. Tofu, the star ingredient, rules as a high-quality, plant-based protein source that is low in saturated fat and high in calcium. For this recipe, please make sure to use firm or extra-firm tofu, as soft tofu will fall apart during cooking. And, the firmer the tofu, the higher its protein content—a win-win!

Per serving (made with the avocado oil; per serving includes 1/2 cup jasmine rice, 1/2 cup cucumber, 1/4 cup carrot, and 1/2 avocado): 691 Calories, 25 g Protein, 0 mg Cholesterol, 71 g Carbohydrates, 18 g Total sugars (13 g Added sugars), 12 g Fiber, 38 g Total fat (6 g sat), 1,013 mg Sodium, ★★★★★ Vitamin B6, Phosphorus, ★★★★ Calcium, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), K, Folate, Magnesium, Zinc, ★★ Vitamin A, C, Iron, Potassium, ★ Vitamin E

Persian (mini) cucumbers, thinly sliced

Carrot matchsticks

Sliced avocado

1. Using either a tofu press or two heavy objects such as plates lined with paper towels, press tofu until its excess moisture has been released, 15 to 30 minutes.

2. While tofu is being pressed, in a small saucepan, combine soy sauce, sriracha, honey, rice vinegar, and garlic. Cook over medium heat, stirring occasionally, until mixture is warm and smooth, about 1 minute. Set aside.

3. Cut tofu into 1-inch cubes. In a large bowl, toss cubed tofu with cornstarch until evenly coated on all sides.

4. Line a plate with paper towels. Heat oil in a large nonstick skillet over medium-high heat until it shimmers. Once oil begins to shimmer, working in batches, carefully add tofu in a single layer, making sure to keep cubes separated from one another to prevent sticking. Cook tofu until golden brown on bottom, 3 to 5 minutes. With tongs or a small spatula, turn tofu over to brown other side, 3 to 5 minutes longer. Remove tofu from skillet and place on paper towels to drain. Add more oil to skillet if necessary for subsequent batches. Once all tofu has browned, carefully wipe any excess oil from pan. Reduce heat to low, return all tofu to skillet, and toss with srirachahoney sauce. Simmer until sauce is slightly thickened about 1 minute.

5. To serve: divide rice among 4 bowls. Top half of rice with tofu and place vegetables alongside tofu. Drizzle tofu or entire plate with any sauce remaining in skillet.

Kitchen Note: Tofu only disappoints if you don’t know how to prepare it. Really! This recipe can be used to introduce tofu skeptics to tofu. It features the crispiest

Mama’s Juicy Fruit Salad

From Hungry Happens: Mediterranean by Stella Drivas ($35, Clarkson Potter/Publishers, 2025)

Dressing

2 Tbsp maple syrup

Grated zest of 1 lime

Juice of 2 large limes

8 fresh mint leaves, sliced into thin strips

Salad

30 min prep time serves 10

1 lb strawberries, hulled and halved

1 pt blueberries

3 kiwi fruits, peeled and cut into bite-size chunks

3 mangoes, peeled and cut into bite-size chunks

1 pt blackberries

1 pt raspberries

½ honeydew melon, peeled, seeded, and cut into bite-size chunks

1. To make dressing: in a bowl, whisk together all dressing ingredients and allow to sit for at least 30 minutes for flavors to combine.

2. To assemble salad: in a large salad bowl, toss fruits together with dressing until well coated. It can sit for a few hours but should be eaten on the day that it’s made.

Kitchen Note: Any of the following fruits also work well in this salad: halved grapes, small pineapple chunks, pitted and halved cherries, watermelon chunks, cubed peaches, cubed nectarines—or whatever fruit catches your eye at the grocery store or farmers market.

Per serving: 172 Calories, 3 g Protein, 0 mg Cholesterol, 43 g Carbohydrates, 32 g Total sugars (2 g Added sugars), 8 g Fiber, 1 g Total fat (0 g sat), 16 mg Sodium, ★★★★★ Vitamin C, ★★ Vitamin B6, Folate, K, ★ Vitamin B2 (riboflavin), B3 (niacin), E, Magnesium, Potassium

GoodBelly Digestion & Immunity Shot Mango Flavor

Good for your gut, and great for your day, this wellness shot gives your body the ingredients for a happy, healthy gut.* With probiotics, prebiotic fiber, and organic, high-quality ingredients in every sip, you’re fueling your gut—and setting the tone for a feel-good day.* Supports digestion and immunity.*

Gaia Herbs

Berberine & Milk Thistle

This dual action formula combines the power of milk thistle and berberine. Milk thistle is traditionally used to nourish the liver and promote the body’s natural detoxification processes.* Berberine helps support healthy metabolism in healthy individuals.* Enhanced with ginger to make the formula gentler on the stomach.*

Italian Volcano Organic Lemon Juice

Elevate your culinary creations with the distinctive taste of premium organic Sicilian lemon juice. This is your go-to choice for cooking and baking, making every dish shine. The bright, authentic flavor transforms your meals, turning them into culinary masterpieces. Perfect for dressings, marinades, baking, and cocktails!

Darrell Lea Pink Lemonade

Australian Licorice

Indulge your sweet tooth with delicious pink lemonade licorice. Soft, chewy, tangy and refreshing, experience flavor-packed candy like no other. Made in small batches this soft and delicious licorice is made without artificial colors or flavors, and no high fructose corn syrup.

Life Extension Extraordinary Enzymes

This powerful digestion supplement includes a blend of 12 clinically-studied enzymes that provide support for healthy digestion and optimal nutrient absorption.* Facilitates the digestion of protein, fat, and difficult plant fibers, without promoting after-meal bloodglucose sugars.*

True Grace

ElectroMag Electrolyte Powder Pink Lemonade

Fuel hydration with essential electrolytes and organic cordyceps for fluid balance, muscle support, and endurance.* Replenish quickly with sodium, potassium, magnesium, and chloride.* Plus get the endurance benefits of cordyceps mushroom.* Zero sugar, zero carbs, pure hydration and pure results.

Truspan

Daily Longevity Complex

Introducing an easy and tasty way to fuel your body each morning. This flavorful powder combines with water to give a mega-dose of creatine monohydrate combined with essential amino acids. New research has uncovered validated health benefits of these ingredients for cognitive support and healthy aging.*

SuperMush Daily Flow Mints

Enjoy clean, sugar-free superfood mints that actually work! These mints combine 100% fruiting body mushrooms plus adaptogens to give you a natural boost in mental clarity and energy.* With lion’s mane, reishi, rhodiola, and bacopa. Vegan, gluten free, and nut free. Convenient to-go size - perfect for briefcases, backpacks, and purses.

plan your way to

healthy eating

ditch grab-and-go for a mindful approach to mealtimes.

You got home from work and ended up ordering takeout instead of cooking dinner. Again.

Planning meals in advance offers lots of benefits, including saving time and money, reducing stress, and providing healthier meals for your family.

Here are some tips to get you started with meal planning.

✔ Talk with your family about their favorite meals so you have an idea of what they’ll be happy to eat.

✔ Create lists of meal ideas and necessary ingredients, checking what you have on hand, so your shopping list stays current.

✔ Collect healthy recipes that you think your family will like and try them when you have time to experiment.

✔ Give a theme to each day to make meal-planning easier.

The Nutrition Source at Harvard’s T.H. Chan School of Public Health suggests, for example, “Meatless Mondays, Whole-Grain Wednesdays, and Stir-Fry Fridays.”

✔ Plan for leftovers. Double a recipe so you’ll have enough for two meals.

✔ Keep it simple. Pair “quickprep foods with more involved recipes,” suggest Heather Dyer and Amy Shovels of Michigan State University Extension. “For example, serve bagged salad alongside a homemade casserole.”

✔ Opt for one-dish meals. “Casseroles, soups, stews, and grain bowls simplify cooking while providing a variety of nutrients in a single dish,” say Dyer and Shovels.

✔ Take advantage of sales. Check out your store’s website and flyers for weekly specials when

creating your shopping list. But keep in mind that sale foods save you money only if they are included in your meal plan and will be eaten. Shovels and Dyer say that while “there are many possible steps to meal planning, including creating a meal schedule, choosing what meals to make and how much, taking inventory of foods on hand, and creating a shopping list, there is no right way or right order in which to do them.” They suggest feeling encouraged because “planning gets easier the more you practice!” ●

SELECTED SOURCES “How to master meal planning” by H. Dyer and A. Shovels, 5/20/25; “How to stretch your food budget” by A. Shovels and H. Dyer, 6/26/25, Michigan State University Extension, www.canr.msu.edu • “Make a plan,” USDA MyPlate, www.MyPlate.gov • “Meal Prep Guide,” The Nutrition Source, Harvard T.H. Chan School of Public Health, https://NutritionSource. hsph.harvard.edu

histamine intolerance

what to look for, what to avoid

It might seem surprising, but even healthy foods can make you feel unwell—especially if you have histamine intolerance. This condition occurs when the body can’t properly break down histamine, a natural compound involved in digestion, brain function, and the immune response.

The issue arises when the body lacks enough of the enzymes needed to break down histamine. Histamine can build up in the blood and cause a wide range of symptoms—despite a seemingly healthy diet.

What are the symptoms of histamine intolerance?

One study found that around 55 percent of people with suspected food intolerances had low levels of the enzyme DAO, which may suggest a link between digestive issues and histamine intolerance.

Common symptoms of histamine intolerance include anxiety, bloating, low blood pressure, irregular heartbeat, diarrhea, dizziness, eczema, headaches, hives, itchy skin or tongue, leaky gut, nasal congestion or sneezing, nerve sensations (numbness, tingling), rosacea, sleep problems, and watery eyes.

How is it diagnosed and treated?

Blood tests can measure histamine and enzyme levels, but trying a histamine-reducing diet is another way to see if histamine affects you.

Doctors may suggest medications like epinephrine, corticosteroids, antihistamines, or supplements.

DAO supplements and vitamin B6 directly support histamine breakdown, while SAMe, vitamins B12 and C, and the minerals magnesium and zinc help the body metabolize histamine.

Natural compounds such as quercetin and bromelain can also help reduce histamine release and symptoms.

What are common food triggers?

Almost all foods contain histamine, which increases as they age or ferment. Some foods are high in histamine, others trigger its release, and a few block the DAO enzyme. To manage histamine intolerance, avoid these common triggers:

Aged cheeses, bananas, canned fish, chocolate, citrus fruits, cured meats, dried fruit, fermented foods (like kefir, kombucha, sauerkraut, yogurt), nuts, pineapple, shellfish, tea, and vinegar-based or pickled items.

Not everyone with histamine intolerance reacts to all these foods. ●

SELECTED SOURCES “The food list,” Histamine Intolerance Awareness, www.histamineintolerance.org.uk • “Histamine,” Cleveland Clinic, www. myclevelandclinic.org, 3/28/23 • “Histamine intolerance . . .” by M. Hrubisko et al., Nutrients, 6/9/21 • “Histamine intolerance: symptoms, diet & treatment” by A. Burkhart, www.TheCeliacMD.com, 2024 • “Quercetin and its anti-allergic immune response” by J. Micek et al., Molecules

create positive eating habits

small changes can have a big impact

Despite your best intentions, do you find yourself dodging the gym and diving into the chips instead? The compulsion to repeat negative behaviors is a common one. Sure, routine feels familiar, which is reason enough to do it. But when it’s bad for you, yet hard to give up, a simple desire can become a dependency or, even worse, an addiction.

Fortunately, you can turn harmful habits into healthful choices.

How to stop habitual eating

First, identify the cause. Start by knowing why you’re prone to bad eating habits.

“Most habits that have an addictive quality provide some kind of positive reinforcement, at least at the onset,” said Amy Lanou, PhD, nutritionist and professor at the University of North Carolina Asheville.

Eating a candy bar satisfies your sweet tooth, for example. Meanwhile, the chocolate and sugar elevate your mood because they stimulate the brain’s release of dopamine and other feel-good chemicals.

Cheese is another. “It contains casomorphins, a similar molecular structure as morphine, which makes you feel good,” Dr. Lanou said. “The theory is that this chemical exists to make the baby want more milk. But we’ve taken what’s naturally present, designed to help the mammal survive, and concentrated it into a widely eaten food.”

Or perhaps you can’t resist salty or fatty foods.

How cravings become addictions

“For a while, you can make conscious decisions about eating these,” said Jeffery Wilkins, MD, director of Addiction Medicine, Cedars-Sinai Medical Center, in Los Angeles, CA. “Traditional addiction kicks in because of biochemical changes in the brain. With the advent of brain imaging, it’s now possible to see where addiction ‘lives.’ A new decision hierarchy is established in the brain: All you care about is getting ‘the drug.’ The neural pathways for drug addiction are the same as those linked to the enjoyment of certain foods.”

You then need to eat more of the addictive food to satisfy your craving. Even stomachaches, anxiety, or added pounds don’t get you to quit.

“When craving certain foods or activities, you’re actually trying to fill some inner need,” said Dr. Lanou. “It can be anything from attention and affection to relaxation and stress relief.”

3. Refuse 4. Replace 5. Reinforce 6. Record 7. Reward ResetYour Habits!

1. Recognize 2. Reassess

Consider taking a good multivitamin/mineral for additional support. Your body will thank you for it. Restore yourself with “exercise and a plant-based, nutrient-rich diet with essential fatty acids,” said Dr. Lanou. You may need a counselor’s help, but once you know the cause of your bad habit, you can work to kick it. The “seven R’s” can help you take control.

1. Recognize. Name and admit your habit, so you can change it.

2. Reassess. Set new goals for yourself, focusing on what you want, not the opposite.

3. Refuse. “A clean break is more effective than a gradual one,”

said Dr. Lanou. Three to four weeks away from a bad habit ought to do it.

4. Replace. “Swap the bad habit for something pleasurable, such as a handful of raspberries or a walk,” advised Dr. Lanou.

5. Reinforce. Hang notes to remind yourself of your goal and seek support.

6. Record. Monitor your progress so you can improve it.

7. Reward. Praise yourself for mini-successes and when you reach your goal. ●

BY MARY ANN O’DELL, MS, RDN

basic 3: starting a basic supplement program

Between diets, lifestyle choices, body types, and personal convictions, the health landscape continues to change and grow. There is simply not one diet that works for everyone. However, there are some basic good choices that anyone can make on a daily basis:

• Choose to include fresh fruits and vegetables every day.

• Choose healthy fats (avocado, olive oil, nuts, seeds) instead of processed fats like those found in fast food and packaged foods.

• Choose grass-fed lean meats or nutritious meat alternatives.

• Reduce intake of sugar and sugary foods.

And while many Americans say they strive to eat healthy, for most it is nearly impossible to eat right at each and every meal. Busy lifestyles, jobs, kids, stress . . . they all affect the way people eat. Because of this, the

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q Daily multivitamin/mineral. Nutrition experts agree that taking a multivitamin is a good step for overall general health. Taking a full spectrum multi every day ensures that your minimum nutritional needs are being met when your diet may be lacking or your stress levels are high. When choosing a multivitamin & mineral supplement, consider these questions:

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r Vitamin D. Vitamin D is essential for calcium absorption and bone health, and it works with vitamin K2 to support this. Low levels of vitamin D have been associated with cognitive impairment, more rapid weight gain, and increased incidence of depression. The recommended daily intake of vitamin D is 15 micrograms (mcg), or 600 IU, for teens and adults; and 20 mcg (800 IU) for adults ages 70+. Research suggests most Americans do not consume these levels in their diets, and much research done with vitamin D utilizes

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These three supplements do more than prevent deficiencies: They are suggested to help support optimum health. Any new supplements should be discussed with your healthcare provider. ●

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savory soups sip some

for supper

Here are some tips for making the ultimate pot of soup.

● If adding stock cubes, remember they come pre-seasoned so you may need less salt.

● Toss a Parmesan cheese rind into a soup base for extra flavor.

● Make sure the onions are allowed to fully soften and become tender when cooking soup.

● To prevent a creamy soup from

Nothing beats a bowl of soup. It’s a meal that comforts with healthy and nourishing ingredients. And when made from scratch, it’s feel-good food that warms you up like no other.

curdling, use full-fat versions of yogurt, cream, or coconut milk. Always reheat creamy soups over a gentle heat to prevent curdling.

● Overboiling a soup can affect its flavor. It’s okay to bring it to a boil when initially cooking the ingredients. But be sure to lower the heat to a simmer after the soup reaches boiling.

● For the smoothest blended

soups, always blend longer than you think is necessary.

● Soups typically look and taste better when they’re slightly thinner in texture. Add more liquid if necessary.

● If soup is too thin, thicken it with cornstarch, ground almonds, or ground and cooked rice. ●

SOURCE The Soup Solution by Charlotte Pike ($24.99, Hamlyn, 2025)

Indian Mulligatawny Rice Soup

50 min prep time serves 4

From This Is a Book About Rice by Brendan Pang ($25.99, Page Street Publishing Co., 2025)

2 Tbsp + 2 tsp vegetable oil

1 onion, diced

1 medium-sized carrot, diced

1 celery rib, diced

2 cloves garlic, minced

1 Tbsp (rounded) grated fresh ginger

1 Tbsp (rounded) mild Indian curry powder

2 chicken breasts, diced

1 c (rounded) uncooked red lentils

½ c (rounded) uncooked basmati rice

8 c chicken stock

3½ oz frozen spinach Juice of ½ lemon Salt

1. In a large pot, heat the oil over medium heat. Add onion, carrot, and celery, and cook, stirring, for 5 minutes, or until softened. Stir in garlic, ginger, and curry powder, and cook for 30 seconds.

2. Add chicken breasts, lentils, rice, and chicken stock, stirring to combine. Bring to a boil, and then lower heat and simmer for 15 to 20 minutes, or until rice and lentils are cooked.

3. Stir in frozen spinach, cook for a further 2 minutes, and then add lemon juice plus salt to taste. Serve while still hot.

Kitchen Note: Mulligatawny is an Indian-inspired soup that combines lentils, spices, and rice in a hearty, warming bowl. It has a bit of everything—creaminess, spiciness, and lots of textures. This flavorful dish is great for using up pantry staples.

Per serving: 670 Calories, 55 g Protein, 114 mg Cholesterol, 65 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 7 g Fiber, 20 g Total fat (3 g sat), 1,080 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B3 (niacin), B6, K, Phosphorus, ★★★★ Vitamin B1 (thiamine), Folate, ★★★ Iron, ★★ Vitamin A, C, E, Magnesium, Potassium, Zinc, ★ Vitamin B12

Mom’s Loaded Vegetable Soup

2 Tbsp extra-virgin olive oil, plus more for drizzling

1 small yellow onion (6 oz), cut into medium dice

2 small carrots (4 oz), halved lengthwise and cut into 1/4-inch-thick half-moons

1 celery stalk (2 oz), cut into medium dice

2 garlic cloves, finely chopped

1 large leek (8 oz), halved lengthwise and thinly sliced crosswise, cleaned thoroughly

1 medium yellow squash or zucchini (8 oz), cut into medium dice

4 c vegetable stock

1 Tbsp Italian seasoning

1½ tsp kosher salt, plus more if needed

½ tsp freshly ground black pepper

½ tsp sugar

6 oz green beans, cut into ½-inch pieces (1 heaping c)

From Maxi’s Kitchen by Maxine Sharf ($35, Clarkson Potter/Publishers, available March 3, 2026)

1 (14 oz) can chickpeas, drained and rinsed

1 (28 oz) can diced tomatoes

½ c (½ oz) fresh basil leaves, chopped Freshly grated Parmesan cheese, for serving

1. In a large pot, heat oil over medium heat. Add onion, carrots, and celery. Cook, stirring until onion starts to become translucent, 3 to 4 minutes.

2. Add garlic, leek, and squash. Cook, stirring, until vegetables are starting to become tender, 2 to 3 minutes.

3. Add stock, Italian seasoning, salt, pepper, and sugar. Stir to combine and bring to a boil over high heat. Add green beans, chickpeas, and tomatoes with their juices. Reduce heat to low, cover, and simmer until vegetables are tender, 10 to 15 minutes.

60 min prep time serves 4

4. Uncover and stir in basil. Taste and season with more salt, if desired. Divide soup among serving bowls. Drizzle with a little olive oil and top with a generous amount of Parmesan. Enjoy!

Kitchen Note: This staple healthy soup is light, flavorful, and perfect for enjoying on repeat. Make a big batch to have on hand for easy, satisfying meals throughout the week. It’s also super flexible. Feel free to toss in whatever veggies you have available, or swap in different beans to make it your own. Just don’t hold back on the grated Parm at the end. It adds a touch of richness as it melts into the soup.

Per serving (made with zucchini): 877 Calories, 45 g Protein, 4 mg Cholesterol, 139 g Carbohydrates, 27 g Total sugars (0 g Added sugars), 27 g Fiber, 19 g Total fat (3 g sat), 761 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, K, Folate, Iron, Phosphorus, Zinc, ★★★★ Vitamin B2 (riboflavin), Magnesium, ★★★ Vitamin C, Potassium, ★★ Vitamin A, B3 (niacin), E, Calcium

beginning yoga practice 101

start fresh in the New Year

Considering yoga for a healthier lifestyle this New Year but unsure where to start? This article addresses common myths, helps you choose the right class, and assists in setting an intention for motivation.

Building a new habit takes about 21 days of consistent effort. Stay motivated by setting an intention, not just a specific goal—for example, use present-tense “I” statements like “I enjoy my health.” Each day, make choices that align with your intention.

Common yoga concerns

❶ “I can’t do yoga. I am not flexible, skinny, or physically fit.” Regular yoga practice increases flexibility, tones muscles, and enhances both physical and mental fitness. The objective of yoga is not to touch your toes, but rather to cultivate awareness of your body’s sensations, observe your thoughts, and remain present as you reach for them. Physical postures or asana are a small aspect of yoga. Patanjali’s Yoga Sutras teach that yoga is mastering the fluctuations of the mind to reach Samadhi, a blissful meditative state.

❷ “Yoga classes are too expensive.” Many studios and teachers offer sliding scale or donation-based classes, both in-person (at studios, parks, or beaches) and online. You can also find plenty of yoga and

meditation resources at libraries or bookstores. View these costs as investments in your health and quality of life. Just as eating healthy may seem expensive, it can reduce future medical expenses and serve as preventive care.

❸ “I will most likely hurt myself.” Selecting a suitable class and teacher helps you learn postures effectively. If you’re new to yoga, join a beginner class at a local studio or online. These classes explain postures, provide props, and progress slowly so you can track your body’s response. Yoga does not follow the “No pain, no gain” approach. If you experience sharp or stabbing pain, stop the posture immediately. It’s fine to work through some muscular discomfort but never push through pain as it may cause injury. If you have medical concerns or physical limitations, consult a qualified instructor or yoga therapist for a practice tailored to your needs. ●

Laura Jones holds a Master of Science in Yoga Therapy from the Maryland University of Integrative Health. She has provided yoga therapy services in collaboration with clients in Alabama, North Carolina, Maryland, and New Hampshire.

SELECTED SOURCES “Benefits, barriers and determinants of practicing yoga: A cross-sectional study from Kathmandu, Nepal” by H. Khanal and U. Khanal, Journal of Ayurveda and Integrative Medicine. 2/3/21 • “Yoga Among Adults Age 18 and Older: United States, 2022” by N. Elgaddal and J.D. Weeks, CDC NCHS Data Brief No 501,6/24

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