How sugar causes wrinkles. page 30
Gluten Free Focus Paleo recipes. page 52
tasteforlife January 2016
ENTER TO WIN! 2016
GIVEAWAY PAGE 35
MEET YOUR MICROBIOME • DETOX RECIPES • EXERCISE v. ADDICTION
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Garden of Life® Introduces New RAW Protein & greens in 3 Delicious Flavors Have you ever had the chance to pull ripe, fresh organic produce out of clean, organic soil, give it a gentle bath in clean, pure water and then eat it right away? If you have, you already know that clean tastes better. Not to mention that clean is teeming with whole food co-factors and nutrients your body craves. That’s the premise behind our new RAW Protein & greens— clean tastes better!
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Breaking it Down Delivering 20 grams of clean, organic protein per serving, the unique protein blend in RAW Protein & greens is comprised of six healthy, organic plant proteins, sourced from our family of organic farmers. This blend includes organic pea, organic sprouted brown rice, organic chia, organic lentil bean (sprout), navy bean (sprout) and garbanzo bean (sprout). Along with 20 grams of protein, this dynamic protein blend provides all essential amino acids, is a great source of fiber and offers healthy amounts of omega-3s and B vitamins while being easily digestible.
Putting in the Green Most people don’t sit down and eat a full plate of veggies every day—that’s why we’ve made it easy for you. Our blend of six, energizing, organic greens and veggies includes organic alfalfa grass juice powder which has six times the nutrient density of whole leaf grass. Our freshly juiced greens are then
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Traceability Garden of Life® is unique. Our commitment to achieving the most credible third-party certifications offers you traceable proof that when we say “clean,” we mean it. Take a few minutes and research what our certifications stand for. Once you understand the rigorous processes and time-consuming detail involved, you’ll quickly find peace of mind that when you choose Garden of Life, you’ve chosen to treat your body with nutrition the way nature intended.
But for those who don’t care for stevia, we created a delicious option without it. Instead, there’s just a touch of sweetness from organic sugars. No matter which Garden of Life RAW Protein & greens flavor you choose, you’re guaranteed the organic potency, power and purity of clean nutrition. We developed our new RAW Protein & greens powders in three delicious flavors, so that you would have a choice in how you fuel your body—a clean, organic, whole food, nutrient-dense, delicious and convenient choice.
We ask a lot of questions, you should too When you believe in living an organic lifestyle, one that works to protect the planet, regenerate our natural resources and nourish the body to health and happiness, you tend to ask a lot of questions about where things come from. When we asked our customers about some of their favorite Garden of Life products, we saw an opportunity. Most likely, you are not getting your daily intake of colored veggies and greens, so we made it easy for you. Like you, we know clean feels better and clean tastes better!
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Eat Right for Your Microbiome Get your internal landscape to work for you.
Recipes to kick-start your new year.
Healthy Resolutions Giveaway Tell us your plans for 2016, and enter to win a gift basket worth more than $500!
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A tea for every ailment.
departments 6 Editor’s Note 11 News Bites
Eat better at work • BPA may limit fertility • How to calm babies • More
30 Natural Beauty
ENTER TO WIN!
Why too much sugar leads to wrinkles.
42 Fitness Matters
How exercise breaks addictions.
44 Natural Picks 47 Herbs & Homeopathy
Immunity boosters for cold and flu season.
52 Gluten Free Focus
Power up with Paleo recipes.
56 Last Word For more health & wellness resources visit
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Your 31-Day Challenge Pick one thing you’d like to make a habit, and then commit to doing it 31 days in January. A friend of mine did 31 yoga classes in 31 days in October. A co-worker teased her, asking if she was expecting a “transformative experience.” Yes, my
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friend said, she was. And she got one. While she
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carrying around, she also lost weight in the process! My friend went to yoga class when she was feeling a little under the weather, when she felt lazy, and when her body ached. It would have been easy to find an excuse to bow out of her self-imposed challenge, but she stayed true to her commitment, ending the month in better shape—emotionally, spiritually, mentally, and physically— than when she started. Maybe best of all, she felt justifiably proud of herself. I don’t think
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acing everything. Whatever your goals are for the New Year, consider setting aside January to try a 31-day challenge of your own choosing. Depending on your goals, you can use the articles and recipes in this issue to support you. We’ve got wonderful “clean” recipes starting on page 26, as well as Paleo dishes on page 52. The key role exercise plays in helping people break addictions is explained on page 42. Don’t forget to fill out an entry form for our Healthy Resolutions contest (see pages 35-36). Winners will receive a gift basket filled with healthy products to help them ring in the New Year! To your health,
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. 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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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news bites foods, supplements & prevention NURSERY RHYMES
SINGING calms babies better than talk Infants stayed calm for more than twice as long when listening to a song compared to hearing “baby talk” or adult speech in a new study. While listening to music, adults and older children often react with “entrainment,” a form of enrapture that’s displayed by foot tapping, head nodding, or drumming. Babies do not have the physical capacity for those behaviors, but researchers determined “that the babies did get carried away by the music, which suggests they do have the mental capacity to be ‘entrained.’” Thirty healthy infants ages six to nine months were enrolled in the study at the Center for Research on Brain, Music and Language at the University of Montreal. Recordings of music and speech (all in Turkish, so it would be unfamiliar to the babies) were played until the children displayed the “cry face”—lowered brows, lip corners pulled to the side, mouth opening, and raised cheeks. The babies stayed calm for an average of nine minutes while listening to the music, compared to about four minutes for both types of speech. The researchers reported similar outcomes when recordings in the familiar French language were used. SOURCE “Singing Calms Baby Longer than Talking,” University of Montreal, 10/27/15
Did you know?
Daily consumption of capsaicin—an active compound in chili peppers—has been shown to have beneficial effects on liver damage. The compound reduces the activation of cells that form scar tissue in the liver. SOURCE “Chili Peppers Hold Promise of Preventing Liver Damage and Progression,” European Association for the Study of the Liver, 4/23/15
BPA may LIMIT FERTILITY Exposure to bisphenol A (BPA) may lead to reproductive problems, including declines in fertility, sexual maturity, and pregnancy success, according to a recent study. BPA is found in plastics used in food and drink packaging. The research was done with laboratory animals, and determined that the problems continued through three generations of offspring. The exposure was equivalent to levels considered safe in humans. An earlier study found detectable levels of BPA in 93 percent of human urine samples. BPA is an endocrine disruptor, interfering with the body’s normal signaling of hormones. SOURCE “BPA Exposure Affects Fertility in Next 3 Generations of Mice,” University of Illinois at UrbanaChampaign, 4/15/15 www.tas teforl i fe.com
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foods, supplements & prevention
EAT BETTER at work Meetings, phone calls, emails needing a response: It can be hard to squeeze in time for healthy eating during a busy workday. The Academy of Nutrition and Dietetics suggests thinking ahead to keep yourself fueled and fit. Try these tips. ■ Stash single-serving snacks in your desk such as wholegrain crackers, peanut butter, or fruit. ■ Keep a few cans of low-salt soup or tuna handy. ■ Think healthy choices like trail mix, granola bars, or cereal. SOURCE “Health Tip: Eating Well at Work” by Diana Kohnle, www.nlm.nih.gov/MedlinePlus, 9/21/15
New BLOOD-PRESSURE SUPPLEMENT shows promise
A black raspberry extract brought about positive changes in blood pressure (BP) for a group of people with prehypertension in a new trial. Participants received daily supplements of the powdered extract in doses of 1,500 milligrams (mg) or 2,500 mg, or a placebo, for eight weeks. Significantly lower 24-hour systolic BP and nighttime systolic BP were seen in the higherdose group. SOURCE “Effects of Rubus occidentalis Extract on Blood Pressure in Subjects with Prehypertension . . .” by H.S. Jeong et al., Nutrition, 2015
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foods, supplements & prevention MAKING STRIDES
Walking yields STRONG BENEFITS Modest activity was linked to a significantly lower risk of cardiovascular disease (CVD) in a large study of older Americans. Participants had a mean age of 73 at the start of the study and were tracked for 10 years. The findings showed ■ A lower risk for heart attacks and stroke among more active adults. ■ Greater than 50 percent lower risks for coronary heart disease (CHD), stroke, and total CVD in those who walked at a pace faster than three miles per hour, compared to those who walked at less than two mph. ■ Lower risks of CHD, stroke, and total CVD in those who walked an average of seven blocks per day, compared to those who walked only up to five blocks per week. ■ Lower health risks in those who engaged in leisure activities such as lawn mowing, raking, gardening, swimming, biking, and hiking. “Even late in life, moderate physical activity such as walking is linked to lower incidence of cardiovascular disease,” said researcher Luisa SoaresMiranda, PhD. SOURCE “Walking Faster or Longer Linked to Significant Cardiovascular Benefits in Older Adults,” Tufts University, Health Sciences Campus, 11/19/15
Did you know? “Many people think it is too late to intervene with exercise once a person shows symptoms of memory loss, but our data suggest that exercise may have a benefit in this early stage of cognitive decline,” said J. Carson Smith, PhD, who led a new study. Participants ages 61 to 88 who took part in a 12-week, moderate-intensity walking program saw improvements in the thickness of the cortex—the outer layer of the brain —which typically atrophies in Alzheimer’s disease. SOURCE “Improving Fitness May Counteract Brain Atrophy in Older Adults . . . ,” University of Maryland, 11/19/15
Purple POWER Compounds in purple potatoes appear to thwart the development of colon cancer cells, according to a new laboratory study. Colon cancer is the second leading cause of cancer-related deaths in the US. The substances that provide fruits and vegetables with a rainbow of vibrant colors may be effective in suppressing certain cancers, said lead researcherJairam K.P. Vanamala, PhD. “When you eat from the rainbow, instead of one compound, you have thousands of compounds working on different pathways to suppress the growth of cancer stem cells,” he said. “Because cancer is such a complex disease, a silver bullet approach is just not possible for most cancers.” The researchers used baked purple potatoes to make sure they retained their anti-cancer properties even after cooking. Frying greatly reduces the amount of healthful compounds in potatoes. SOURCES “Colorful Potatoes May Pack Powerful Cancer Prevention Punch,” Penn State, 8/26/15 ■ “Interview with Jairam Vanamala,” Penn State Ag Science Magazine, 2015
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So many delicious ways to enjoy gluten-free Cheerios ! ™
Gluten and Dairy-Free Cheerios™ and Chocolate Truffle Cookies INGREDIENTS 1 cup Cheerios™ cereal 1/4 cup quinoa flour 3/4 teaspoon baking powder 1/4 teaspoon salt 1/2 cup sugar
1/3 cup cocoa powder 2 tablespoons coconut oil 1 small egg 1 teaspoon vanilla extract Powdered sugar, to taste for garnish
Prep time: 15 minutes Start to Finish: 2 hours Servings: 26
TRY OUR GLUTEN-FREE FLAVORS!
• Put the Cheerios™ cereal, quinoa flour, baking powder, salt, sugar, cocoa powder and coconut oil in a food processor. Process to mix. • Add the egg and vanilla, and continue processing for a few seconds until a very soft dough has formed. Transfer to a plastic bag and freeze for at least 1 hour. You can also freeze overnight. • Preheat the oven to 375 °F. • Remove the dough from the freezer. Form balls by the rounded teaspoon and roll in powdered sugar. Arrange the cookies, with plenty of space between each dough ball, on a baking sheet lined with a silicone baking mat or greased parchment paper. Bake for 8 minutes. • Remove from the oven and let the cookies cool on the baking sheet before transferring to cooling rack to cool completely. Serve and enjoy!
Roll the cookies in chopped walnuts in place of the powdered sugar for a different texture. ©General Mills
FOOD FOR THOUGHT BY KELLI ANN WILSON
NEW YEAR, NEW HABITS RESOLVE TO LIVE HEALTHIER WITH THESE FRESH TITLES
The Paleovedic Diet by Akil Palanisamy, MD ($24.99, Skyhorse, 2016) What do you get when you combine the most effective aspects of the paleo diet with Ayurveda—the traditional medicinal system of India? Akil Palanisamy, MD, a Harvard-trained physician who practices integrative medicine, has answered that question in The Paleovedic Diet. Using the latest scientific research along with his clinical experience, Dr. Palanisamy provides clarity on issues including gluten sensitivity, carbohydrates, good and bad fats, superfoods, supplements, and the gut’s microbiome. His threeweek diet and lifestyle program utilizes nourishing foods, healing spices, and detoxification techniques designed to transform the body and mind. Readers will receive guidance on sleep, exercise, and stress management. Because Ayurveda recommends a different diet for each of the three body types—vata, pitta, and kapha—this book also includes a self-assessment to help a reader determine his or her primary and secondary dosha. Armed with this knowledge, readers will be able to take full advantage of this customizable diet and lifestyle program.
Simple Green Smoothies by Jen Hansard and Jadah Sellner ($24.99, Rodale Books, 2015) The New Year has many of us thinking about our lifestyle and eating habits. Although 45 million Americans will try a diet this year, most will quickly realize that sustaining it is difficult. Authors Jen Hansard and Jadah Sellner offer a deprivation-free path to health in Simple Green Smoothies. As first-time moms, Hansard and Sellner were eating poorly and frequently reaching for coffee and ice cream to boost their energy. They began to incorporate green smoothies into their diets and immediately began feeling more energetic and losing weight. Hansard and Sellner believe that instead of counting calories or eliminating whole food groups, drinking one green smoothie a day creates a foundation of health. Their book guides readers on a 10-day green smoothie kick-start plan to help people incorporate tasty, nutrient-packed smoothies into their daily routine. With more than 100 recipes, Simple Green Smoothies has something for everyone.
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The Fully Raw Diet
The Slow Down Diet
by Kristina CarrilloBucaram ($24.99, Houghton Mifflin Harcourt, 2016)
by Marc David ($14.95, Healing Arts Press, 2015) The pace of modern life is dizzyingly fast—we want to fit as much as possible into the least amount of time. We might find ourselves eating quickly and under stress, depriving ourselves of the pleasure of eating, upsetting our digestion, and wreaking havoc on our metabolism. This can leave us feeling undernourished and can lead to weight gain. Marc David, founder of the Institute for the Psychology of Eating, has updated and released the 10th anniversary edition of his book The Slow Down Diet, which presents a new way to relate to food. David draws on his own experiences as a nutritional counselor, in combination with the latest research on body biochemistry, to show how giving equal attention to body, mind, and spirit can help us to lose weight, increase our energy levels, and enhance our digestion. David’s eight-week program guides readers on an exploration of their own unique connection to food, helping them to let go of fears, guilt, and old habits that stand in the way of optimal health.
“It takes time to turn good intentions into habits,” says Kristina Carrillo-Bucaram. In her new book, CarrilloBucaram guides readers on a 21-day journey to jump-start a clean, plant-based approach to eating. She includes detailed menus and exercise plans designed to make it as easy as possible to transition to a raw food diet. If the idea of going completely raw seems intimidating, Carrillo-Bucaram insists that readers can still see amazing health benefits from just one raw meal per day. The Fully Raw Diet contains 75 recipes for every type of meal, from smoothies to raw vegan chili, and complete menus for all 21 days of the plan. A discussion of fitness and exercise, including ideas for stretching and strength training, rounds out this exploration of the raw food lifestyle. TFL
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BY MARIA NOËL GROVES, RH
EAT RIGHT FOR YOUR
FEED YOUR BUGS Next time you put a fork of food in your mouth, consider its effects on the trillions of beneﬁcial bacteria that call your body home. These bacteria outnumber your human cells 10 to 1, and they have favorite foods too!
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continued from page 21
If you feed them what they love, they’ll repay you in good health. They don’t only improve your digestive function—100 trillion of these single-cell organisms live in your gut, boosting your ability to process ﬁber and nutrients while making your body less hospitable to pathogens—but they also positively affect your mood, immune function, blood sugar, body weight, and more. Research on the microbiome has exploded in the past few years, changing the way we view human health. What precisely is this “microbiome”? The term refers to the symbiotic colony of you plus the bacteria in your body. Good guys proliferate if you are born vaginally, get breastfed, live in a natural environment, eschew antibiotics and antiseptics (which wipe out the good with the bad), and eat a diet loaded with plants and ﬁber. If you take a look at standard American diet and lifestyle habits, you’ll see why our microbiome pales in comparison with those of indigenous cultures. While you can’t do much about your past, you can make a positive impact on your microbiome now by giving it a little TLC. Get outside, open a window, don’t be afraid of a little dirt, and consider the following diet and lifestyle tweaks. AVOID ANTIBIOTICS: The most detrimental source of antibiotics is medications, which should be avoided except when truly medically necessary. Taking a high-potency probiotic supplement during and after antibiotic therapies may mitigate the harm. However, unnecessary antibiotics and antimicrobials pop up in less expected places too: sanitizers, soaps, treated kitchen supplies and toys, and the meat and dairy products of animals from factory farms. Choose naturally raised meat and animal products. Regular soap works ﬁne for hand and dishwashing. It’s good to give your body a few germs to chew on. TAKE A PROBIOTIC: Probiotic dietary supplements may help offset the damage of modern life while helping to bring things back into balance. Look for a product with Lactobacillus and Biﬁdobacterium strains that deliver at least 1 billion live bacteria. Some people prefer pills with a special coating (such as “enteric”) to help get past the acid in the stomach to release in your intestines where they will provide the greatest beneﬁt. Well-made products can be found in the fridge and on the shelf in natural food stores. Store yours according to the label to ensure that potency is maintained. EAT FERMENTED FOOD: Most traditional cultures consume fermented foods, which provide beneﬁcial bacteria. Boost your intake of fermented vegetables like kimchi and live sauerkraut, miso soup (fermented soybean paste), as well as yogurt and keﬁr. In one lab experiment, the probiotic content of homemade sauerkraut was found to contain 10 trillion bacteria in a 4- to 6-ounce serving. This equates one pint jar of kraut to eight (100-count) bottles of probiotics! EAT PREBIOTIC FOOD (AKA PLANTS): Plants—especially high-ﬁber plants—are the favorite food of your beneﬁcial bacteria. Consider gradually boosting your intake of naturally high-ﬁber foods like beans, Brussels sprouts, chicory root, Jerusalem artichoke, asparagus, dandelion greens, garlic, leeks, and onions. These foods may cause gas and bloating if your body isn’t used to them.
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Learn more at AmericanHealthUS.com ©2016 American Health Inc.
continued from page 22
Your body may adjust more easily if you increase probiotics ﬁrst, then slowly boost prebiotics. Unfortunately, low-carb and low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diets tend to starve your good guys. Low FODMAP diets are often followed by people with irritable bowel syndrome. According to microbiome guru Jeff Leach of the Human Food Project, our ancestors used to get more than 100 grams of ﬁber a day; we now get an average of 15 grams. His data suggest that people who eat 30 or more different plants each week have healthier, happier bacteria compared to those who eat fewer than 10 (Americans log in at less than ﬁve).
Tips to keep your family healthy? ✓ Inspiration for dinner? ✓ Free stuﬀ ? ✓
HERBS AND MORE FOODS TO CONSIDER: Preliminary studies have found that rose petals, green tea, and ginger root encourage beneﬁcial bacteria while ﬁghting pathogens. Other herbs and foods have been recently found to beneﬁcially impact your gut bacteria, including polyphenol-rich chocolate, tea, elderberries, berries, ﬂax, and nuts. You knew these were good for you anyway. Now you have even more reason to enjoy them! TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her herb book, Body into Balance, hits bookstores in March. Learn about herbs, distance health consults, online classes, and more at www. WintergreenBotanicals.com. SELECTED SOURCES “American (Gut) Gothic: 5 Things You Can Do for a Healthier Microbiome . . .” by Jeff Leach, 1/1/13; “Sorry Low Carbers, Your Microbiome Is Just Not that Into You” by Jeff Leach, 6/26/13, http://Human FoodProject.com ■ Body into Balance by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “Effect of Green Tea Extract on Growth of Intestinal Bacteria” by Y-J. Ahn et al., Microbial Ecology in Health and Disease, 6/90 ■ “Effects of Rosa rugosa Petals on Intestinal Bacteria” by M. Kamijo et al., Biosci Biotechnol Biochem, 3/08 ■ “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols: Irritable Bowel Syndrome” by C.J. Tuck et al., Expert Rev Gastroenterol Hepatol, 9/14 ■ “Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics” by M.R. Swain et al., Biotechnology Research International, 2014 ■ Human Microbiome Project, http://hmpdacc.org ■ “Some of My Best Friends Are Germs” by Michael Pollan, New York Times Magazine, www.NYTimes.com, 5/15/13 ■ “Sauerkraut Test Divulges Shocking Probiotic Count” by Becky Plotner, http://NourishingPlot.com, 6/21/14 www.tas teforl i fe.com
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B Y L I S A FA B I A N
recipes for a new year By the time January rolls around, it seems everyone is hoping to make a change for the better. So whether you’re looking to improve your eating habits, start a detox or cleanse, or just eat more clean food, these recipes are a great place to start.
SUNBURST J UI C E From The Fully Raw Diet by Kristina Carrillo-Bucaram ($24.99, Houghton Mifflin Harcourt, 2016)
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
15 minutes prep time ■ makes about 31⁄2 cups
dGnV 3 kale leaves, preferably lacinato (dinosaur) or curly kale, including stems 3 apples (about 1K lb), peel, seeds, and all K large pineapple (about 1 lb), leaves and rind removed Juice of 3 juice oranges Juice of 1 lime (about 2 Tbsp)
For a guide to nutrition breakdowns, see page 6.
1. Rinse all ingredients as needed. Cut them so that they fit easily into the feed tube of your juicer. 2. Run all ingredients except citrus juices through juicer. Remove any remaining bits of fiber (which will look like foam) by pouring juice through a wire strainer. Stir in citrus juices.
© MELISSA SKORPIL
3. Drink immediately, or refrigerate for up to 24 hours in a tightly closed container.
Kitchen Note: This vibrant juice is designed to make you burst with energy, goodness, and life! A big glass of this juice in the morning helps with inflammatory conditions like arthritis, and with acne, indigestion, and migraines. It is a powerhouse of simple carbohydrates that keeps you energized. Per serving (serves 2): 310 Calories, 3 g Protein, 78 g Carbohydrates, 11 g Fiber, 2 g Total fat (1 g poly), 9 mg Sodium, ★★★★★ Vitamin C, Manganese, ★★★★ Copper, ★★ Vitamin B1 (thiamine), B6, ★ Vitamin B2 (riboflavin), B3 (niacin), Folate, Pantothenic acid, Magnesium, Potassium
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TANGY CABBAGE AN D K ALE SL AW From Foster’s Market Favorites by Sara Foster ($30, Story Farm, 2015)
25 minutes prep time + 30 minutes soak time for cabbage ■ serves 6
dGnV N head red cabbage, cored and very thinly sliced 1 apple, cored and julienned Juice of 1 lemon 1 bunch curly or lacinato kale, stems removed and roughly chopped N head green cabbage, cored and thinly sliced 3 carrots, julienned 2 watermelon radishes, thinly sliced (substitute: any radish) 1 c pea, sunflower, or radish sprouts K c chopped fresh spring herbs, such as chives, mint, cilantro, parsley, and dill Sea salt and freshly ground black pepper Grainy Vinaigrette (recipe follows) 1. Soak red cabbage in cold water for about 30 minutes; this will help retain its color and keep it from bleeding onto other salad ingredients. Drain well and pat dry. 2. As you julienne the apple, place it in a large bowl and toss with lemon juice. 3. Add kale, green cabbage, red cabbage, carrots, and radish to bowl as you prep. (If making ahead, stop at this point and refrigerate until ready to use.) Just before serving, toss gently with sprouts, herbs, salt and pepper to taste, and vinaigrette to mix. Per serving: 160 Calories, 4 g Protein, 36 g Carbohydrates, 5 g Fiber, 1 g Total fat, 298 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin B1 (thiamine), B3 (niacin), B6, Folate, Copper, Manganese, Phosphorus, Potassium
GRAI NY VI NAI GRE T T E From Foster’s Market Favorites by Sara Foster ($30, Story Farm, 2015)
10 minutes prep time ■ makes about 1 cup
© PETER FRANK EDWARDS
Combine 1 tablespoon whole-grain mustard, grated zest and juice of 2 limes, 1 minced shallot, 2 tablespoons sherry vinegar, 1 tablespoon honey, K cup extra-virgin olive oil, sea salt and freshly ground black pepper to taste in a glass jar with tight-fitting lid. Shake to mix. This will keep refrigerated in an airtight container for up to 1 week.
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D E TOX VEGGI E BROT H From Eating Clean by Amie Valpone ($25, Houghton Mifflin Harcourt, available March 2016 )
20 minutes prep time + 2 hour simmer time â– makes 3 quarts
dGnV 6 large carrots, peeled and cut into large chunks 2 large parsnips, peeled and cut into large chunks 2 medium sweet potatoes, peeled and cut into large chunks 1 large red onion, skin on, cut into large chunks 1 large daikon radish, cut into large chunks 2 c shiitake mushrooms 4 garlic cloves, skin on, crushed 2 Tbsp dulse flakes, optional 2 sprigs fresh thyme 4 sprigs fresh flat-leaf parsley 12 c water Sea salt and freshly ground black pepper 1. In a large stockpot, combine carrots, parsnips, sweet potatoes, onion, daikon radish, mushrooms, garlic, dulse (if desired), thyme, and parsley.
2. Add water and bring to a boil over high heat. Reduce heat to low, cover loosely, and simmer for 2 to 3 hours.
3. Strain through a fine-mesh sieve and season with salt and pepper to taste.
SATISFY YOUR CRAVING & FIND YOUR INNER ZEN
4. Reserve vegetables to eat separately as is, or add them to other recipes for sauces and stews. Cool completely and store in a sealed jar in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Toss-ins to add flavor to broths: soy-free chickpea miso paste, kombu seaweed, dulse seaweed, nori seaweed, Himalayan pink salt, sea salt, bean sprouts, bok choy, toasted sesame seeds, leafy green carrot tops, mushroom stems, pulp from juicing carrots, and green veggies such as celery. Kitchen Note: If you like a more complex flavor, add a small bulb of fennel, a stick of celery, half a leek, or some black peppercorns and bay leaves. Store the broth in small sealed containers in the freezer, so you donâ€™t have to defrost a whole batch every time you want to use it.
THREE SIMPLE INGREDIENTS Air-popped organic popcorn Raw organic coconut oil Himalayan pink mineral salt
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RAW J IC A MA R OMA INE W R A P S WI TH D IL LY L IM E DR IZ Z LE From Eating Clean by Amie Valpone ($25, Houghton Mifflin Harcourt, available March 2016)
30 minutes prep time n serves 4
dGnV 3 2 1 1K 8 K 2 1 2 1
Tbsp shelled raw pumpkin seeds Tbsp freshly squeezed lime juice Tbsp finely chopped fresh dill or basil tsp white sesame seeds Pinch crushed red pepper flakes Sea salt and freshly ground black pepper large romaine lettuce leaves c Oil-Free Traditional Hummus (recipe follows) large carrots, peeled and finely grated medium jicama, peeled and finely grated, shredded, or diced c finely shredded red cabbage c diced English cucumber Sprouts or microgreens, for topping, optional
Jicama is the tuberous root of a native Mexican vine. Its starchy texture is similar to that of a potato.
1. In a small bowl, combine pumpkin seeds, lime juice, dill, sesame seeds, red pepper flakes, and salt and pepper to taste. 2. Place romaine leaves on a flat surface. Spread 2 tablespoons of Oil-Free Traditional Hummus on each leaf, and then layer carrot, jicama, cabbage, and cucumber on top. 3. Sprinkle with pumpkin seed mixture and, if desired, top with sprouts or microgreens. 4. Roll romaine leaves up lengthwise. Serve immediately. Per serving: 201 Calories, 7 g Protein, 32 g Carbohydrates, 13 g Fiber, 7 g Total fat (1 g sat, 2 g mono, 3 g poly), 178 mg Sodium, HHHHH Vitamin C, HHHH Manganese, HH Vitamin B6, Folate, Magnesium, Phosphorus, Zinc, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Pantothenic acid, Iron, Potassium
OI L -F R EE T R A DITIONA L HUMMUS From Eating Clean by Amie Valpone ($25, Houghton Mifflin Harcourt, available March 2016)
10 minutes prep time n makes 1 3â „4 cups
dGnV 2 c cooked chickpeas Scant N c freshly squeezed lemon juice 3 Tbsp tahini 1 small garlic clove K tsp sea salt K tsp freshly ground black pepper K tsp freshly grated lemon zest Pinch cayenne pepper K c warm water, as needed 1. Combine all ingredients except water in food processor and process, adding 1 tablespoon of water at a time, until hummus is smooth and creamy. Store in a sealed container in the refrigerator for up to 4 days. Per serving (serves 6): 292 Calories, 14 g Protein, 43 g Carbohydrates, 12 g Fiber, 8 g Total fat (1 g sat, 3 g mono, 4 g poly), 210 mg Sodium, HHHHH Folate, Copper, Manganese, HHHH Phosphorus, HHH Vitamin B1 (thiamine), HH Vitamin B3 (niacin), B6, Pantothenic acid, Iron, Magnesium, Zinc, H Vitamin B2 (riboflavin), C, Potassium, Selenium
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NATURAL BEAUTY BY LISA PETTY
A NEW WRINKLE IN HEALTHY AGING REDUCING SUGAR AND OTHER STRATEGIES FOR IMPROVING SKIN HEALTH TELEVISION COMMERCIALS FOR SKIN PRODUCTS HAVE BEEN VERY EFFECTIVE AT LETTING US KNOW THE ROLE OF COLLAGEN IN KEEPING OUR SKIN LOOKING FIRM AND FABULOUS. IN FACT, COLLAGEN MAKES UP ONE-THIRD OF THE PROTEIN IN OUR BODIES AND ACCOUNTS FOR 75 PERCENT OF THE DRY WEIGHT OF OUR SKIN. Collagen is also found in bones and connective tissue to provide structural support, and it declines with age. The mirror reveals evidence of collagen decrease by about age 40, when once taut jaw lines typically become less defined. At the same time that decreased collagen production allows skin to sag, changes to collagen quality also become evident with the appearance of fine lines and wrinkles. For those of us who like to stall the hands of time, the good news is that food and lifestyle choices can minimize the impact.
A Wrinkle in Sugar Metabolism Collagen amino acids bond naturally with sugar molecules in the bloodstream in a process called glycation. This process is necessary for the formation of collagen fibrils that act as scaffolds to support tissue. Once an amino acid is glycated, it is referred to as an advanced glycated end product (AGE). Unfortunately, growing older causes bridging reactions between glucose and fructose and the amino acids in both skin collagen and elastin (which provides snap to skin). This leads to a stiffening of skin linkages and a decrease in skin suppleness. Glycation cross-links also interfere with repair mechanisms. In other words, sugar causes wrinkles. During early stages of glycation, oxidation also leads to the generation of free radicals associated with aging. AGE accumulation is not only a marker of maturing skin, but also of diseases including Alzheimerâ€™s disease, arteriosclerosis, cataract, cardiovascular disease, and renal failure.
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GET GLOWING NEOCELL COLLAGEN WITH
NEOCELL'S COLLAGEN NUTRITIONAL SUPPLEMENTS WORK ON A CELLULAR LEVEL TO PROMOTE: • RADIANT & YOUTHFUL SKIN * • STRONG NAILS * • HEALTHY HAIR *
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†BASED ON NEOCELL 2014 COLLAGEN STUDY.
© 2015 NeoCell corp
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It’s Good to Feel Good
Cinnamon, cloves, coriander, and oregano help protect against AGE formation.
Prevention Is Primary As scientists scramble to uncover whether it is possible to iron out collagen cross-links, prevention becomes job one. High dietary sources of preformed AGEs include fats, fatty meats, full-fat dairy products, and highly processed foods. If you’re looking to reduce your AGEs, opt for fish, legumes, fruits, vegetables, whole grains, and low-fat milk products. Enjoy your meats poached or cooked in stews rather than dry cooked to reduce preformed AGE intake. Note that AGEs accumulation is aggravated by diabetes, pollution, and smoking. Research shows that some foods help to inhibit production of AGEs. Be sure your seasoning cupboard hosts cinnamon, cloves, coriander, and oregano to protect against AGE formation. Ginger and garlic can stall cross-link formation, and flavonoids such as quercetin and rutin may also exert antiglycation effects. Rutin food sources include buckwheat, apples, and rooibos tea. Good sources of quercetin include apples, capers, and onions. Fruits including acerola cherry and muscadine grape inhibit AGE accumulation, as do red, blue, and purple berries. The use of acidic ingredients such as vinegar or lemon juice can also reduce dietary AGEs. For topical help, lotions containing Silybum marianum flower extract (milk thistle) may inhibit the formation of AGEs. TFL
If you’re looking to reduce your AGEs, opt for fish, legumes, fruits, vegetables, whole grains, and low-fat milk products.
SELECTED SOURCES “Advanced Glycation End Products” by A. Goldin et al., Circulation, 2006 ■ “Advanced Glycation End Products in Foods . . .” by J. Uribarri et al., J Am Diet Assoc, 6/10 ■ “Anti-Glycation Activities of Phenolic Constituents from Silybum marianum (Milk Thistle) Flower in Vitro and on Human Explants” by S. Seoungwoo et al., Molecules, 2/19/15 ■ “Collagen Structure and Stability” by M.D. Shoulders and R.T. Raines, Annu Rev Biochem, 2009 ■ “Investigating Wild Berries as a Dietary Approach to Reducing the Formation of Advanced Glycation End Products . . .” by C.S. Harris et al., Plant Foods for Human Nutrition, 3/14 ■ “Natural Flavonoids as Potential Multifunctional Agents in Prevention of Diabetic Cataract” by M. Stefek, Interdiscip Toxicol, 6/11 ■ “Nutrition and Aging Skin: Sugar and Glycation” by F.W. Danby, Clin Dermatol, 7-8/10 ■ “Strong Protein Glycation Inhibitory Potential of Clove and Coriander” by K. Perera and D.C.R. Wijetunge, British Journal of Pharmaceutical Research, 1/15
Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is the author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.
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11/30/15 10:09 AM
GIVEAWAY Do you have big plans for 2016? Enter our contest to win BIG! Planning some positive changes for 2016? Let us know about them! Simply mail us the entry form on the next page, including your resolutions for the coming year. Five winners will each receive an amazing gift basket filled with natural health products (pictured here). They’re worth more than $500! Be creative; we love poetry, paintings, collages, drawings, songs, and heartfelt letters.
Best of luck!
Entry form on page 36.
The Power of Knowledge
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Clip and mail
ENTER TO WIN (please print)
Share your Healthy Resolutions below.
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YOUR HEALTHY RESOLUTIONS FOR 2016 1
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Mail to: Healthy Resolutions 2016, Taste for Life, 222 West Street, Suite 49, Keene, NH 03431, or fax your entry to 603-283-0141. This information will never be shared or sold.
All entries must be postmarked no later than 1/31/16.
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Penn Herb Natural Olbas vapors provide a pleasant, refreshing, and cooling sensation to your nasal passages, especially beneficial during times of seasonal discomfort and low humidity. Quantum Super Lysine + Cold Sore Treatment quickly relieves the pain, burning, and itching, while Super Lysine + Tablets bolster the immune system for control and prevention of recurring issues. Rainbow Light Women’s One Multivitamin is formulated with vitamins, minerals, antioxidants, superfoods, and herbs to nourish, protect, and support major systems of a woman’s body, and promote natural energy. Redd Remedies Throat Drops made with pure essential oils of eucalyptus, rosemary, ravintsara, spike lavender, and pine, plus soothing herbs holy basil, horehound, mullein, ginger, and sage extracts. Sundial Brands Nubian Heritage offers unique and high quality shea butter and African black soap products.
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Barlean’s Organic Flax Oils provide vegan omega 3s, derived from premium North American flaxseed, cold pressed, and freshness dated for the highest quality and best taste.
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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BY V I C TO R I A D O L BY TO E WS , M P H
pour a cup of medicinal tea
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HOW DO YOU TAKE YOUR TEA . . . WITH HONEY, LEMON, OR MEDICINE? A CUP OF TEA CAN MEAN FAR MORE THAN JUST EARL GREY; THE WORLD OF TEA INCLUDES “REAL” TEAS THAT COME IN BLACK, GREEN, OR WHITE VARIETIES, AS WELL AS INFUSIONS OF ANY NUMBER OF HERBS THAT ARE SELECTED FOR THEIR INTRIGUING FLAVORS AND A MYRIAD OF HEALTH BENEFITS. Plants have been the basic source of health remedies from time immemorial. There is an unbroken thread of herbal folk medicine that stretches back to prehistoric times, with many healing plants administered as herbal teas. Although there are hundreds, if not thousands, of herbs that can theoretically find a medicinal application, a much smaller number have consistently made it into the teapot. These medicinal teas are the ones with a palatable (and in many cases very tasty) flavor as well as having stood the test of time—and modern scientific scrutiny—as effective healers. Let’s take a look at six healing herbal teas straight from Mother Nature’s medicine chest: 1. True teas, that is, teas derived from the Camellia sinensis plant—black, green, and white—are disease-fighting superstars, protecting against everything from cancer, heart disease, and diabetes to supporting better brain function. Regular green tea consumption even promotes healthy body weight. 2. Ginseng is the classic herbal tonic. Asian cultures have been using this herb for thousands of years as an energizer that counteracts stress and fatigue. Ginseng doesn’t lead to a surge of energy; rather it encourages a gradual restoring of energy reserves. The effect can be subtle; some people only notice the effects of ginseng after they stop taking it—when the energizing effect fades away. There are many varieties of ginseng that can be brewed into tea, including Chinese ginseng, Korean ginseng, Siberian ginseng (eleuthero), and American ginseng. 3. As with most herbs, echinacea has a long history of traditional use. Echinacea was one of the most widely used herbs in Native American medicine, often brewed as a tea. Rather than having a direct germ-killing effect, echinacea works by stimulating the body’s own immune defenses to help fend off colds, the flu, and other respiratory infections. If symptoms of a cold or flu develop, echinacea can help keep your misery as brief as possible. Echinacea tea recently went head-to-head with the prescription flu medication Tamiflu in a double-blind study of nearly 500 people who were just coming down with influenza. Echinacea met the challenge: Flu symptoms went away just as quickly in the echinacea tea drinkers as in those taking Tamiflu, but with the added benefit of side effects being less common in the echinacea group.
A Tea for Every Ailment For whatever feels out of sorts, it’s easy to find a medicinal tea to put it right: Anxiety: hops, valerian, passionflower Allergies: nettle Colds/influenza: echinacea, elderberry, goldenseal, green tea Depression: St. John’s wort Detoxification: milk thistle, burdock, red clover, dandelion Diarrhea: blackberry, chamomile, marshmallow, red raspberry Edema: dandelion, juniper Fatigue: tea (black, green, white, matcha), ginseng, yerba mate Headache: white willow Indigestion: peppermint, fennel, ginger, chamomile Insomnia: valerian, hops, skullcap, passionflower, chamomile, lemon balm, catnip Menopause: black cohosh, dong quai, sage, licorice, alfalfa, red clover Mental Sharpness: tea (black, green, white, matcha), gotu kola, ginseng, ginkgo Morning Sickness: ginger Motion Sickness: ginger Premenstrual Syndrome (PMS): crampbark, dong quai Weight Loss: green tea, matcha, yerba mate
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4. Valerian has been bestowing sweet dreams upon insomniacs for more than 1,000 years. Valerian eases stress and has a mild sedating effect on the central nervous system. This herb appears to be well suited for mild to moderate insomnia. Valerian tea has an earthy taste that you might want to mask with other flavorful herbs. Be aware that it also has a very pungent odor. 5. Yerba mate, a tea made from the South American herb Ilex paraguariensis, is a stimulating beverage due to its caffeine content. In addition to the caffeine bump of this tea, yerba mate offers its drinkers antioxidants, as well as anti-inflammatory, cholesterol-lowering, and weight reduction benefits.
Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
6. Matcha (a Japanese tea) is made by whisking and dissolving powdered green tea leaves in hot water, rather than brewing the tea leaves themselves. The resulting beverage, which is also called “froth of liquid jade,” has a vibrant bright green color and light, sweet taste. Since the entire tea leaves are consumed, matcha provides much higher amounts of antioxidants than teas made from steeped leaves and provides health benefits similar to those of other forms of green tea.
Taking herbs in the form of tea is a direct, yet gentle and eminently pleasant way to take your medicine. Not to mention the added benefit that the entire process of making and sipping a cup of tea is balm for the soul. TFL SELECTED SOURCES “The Anti-Obesity Effects of Green Tea in Human Intervention and Basic Molecular Studies” by J. Huang et al., Eur J Clin Nutr, 10/14 ■ “Effect of an Echinacea-based Hot Drink Versus Oseltamivir Influenza Treatment: a Randomized, Double-blind, Double-dummy, Multicenter, Noninferiority Clinical Trial” by K. Raus et al., Curr Ther Res Clin Exp, 4/20/15 ■ “The Effects of the Aqueous Extract and Residue of Matcha on the Antioxidant Status and Lipid and Glucose Levels in Mice Fed a High-fat Diet” by P. Xu et al., Food Funct, 10/8/15 ■ “Recent Advances on Ilex paraguariensis Research: Minireview” by N. Bracesco et al., J Ethnopharmacol, 7/14/11 ■ “The Role of Phytochemicals as Micronutrients in Health and Disease” by M.J. Howes and M.S. Simmonds, Curr Opin Clin Nutr Metab Care, 11/14 ■ “Use of Valerian in Anxiety and Sleep Disorders: What Is the Best Evidence?” by A. Nunes and M. Sousa, Acta Med Port, 12/11
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HEALTH EDGE BY ANN LOUISE GITTLEMAN, PhD, CNS
FAT IS BACK BIG TIME! FOR OVER HALF A CENTURY, FAT HAS BEEN MALIGNED IN THE AMERICAN DIET LANDSCAPE, AND OUR HEALTH AND EXPANDING WAISTLINES HAVE SUFFERED FOR IT. WHILE “FAT MAKES YOU FAT” HAS BEEN THE MANTRA OF MOST DIET GURUS OVER THE LAST 20 YEARS, NOTHING COULD BE FURTHER FROM THE TRUTH. Our fear of fats began in the 1950s thanks to the work of Ancel Keys, PhD, who cherry-picked data to support his theory that fat consumption led to cardiovascular disease. The study was deeply flawed, but the media ran with it. By 1961, the American Heart Association issued its first anti-fat guidelines. This resulted in the launching of the no-to-low-fat diet dictum that—to this very day— many health experts still recommend. Other researchers began rethinking the anti-fat dietary guidelines and provided evidence that the “right” highfat diet was healthy and that sugar was the underlying cause for most degenerative disease. The latest trials have exonerated fats, showing that a high-fat diet is more effective for weight loss and also greatly reduces the risk of heart disease and diabetes. But before you start slathering on butter or coconut oil, it is important to understand that eating those good fats—what I call the “smart fats”—is simply one part of a healthy weight-loss equation. Some smart fats can fix metabolism while others help you deal with stress and rebalance sex hormones. They also boost nutrient absorption and reduce inflammation. But if you can’t break down the fats properly, you will end up in worse shape than when you started. It all boils down to bile.
Bile: Your New BFF Bile is an emulsifier that breaks down fats into small particles so your intestines can absorb them. Produced by the liver, bile is stored in the gallbladder. From there, it is transported to the intestines during digestion. Bile is the key to the body’s ability to digest and assimilate fats, and it is a vehicle for removing toxins from your body. If your gallbladder hasn’t been doing its job due to a lack of the smart fats or too much hydrogenated fat, or if your gallbladder is gone, your body loses its ability to regulate bile flow. Without your gallbladder, there is still a steady release of bile from the liver, but it is “mismatched” with the amount of oil or fat you are consuming. This has a detrimental effect on your digestion as well as absorption of fat-soluble vitamins. Without proper fat absorption, you will be deficient in utilizing B vitamins for digestion, energy, and mental
Ann Louise Gittleman, PhD, CNS, is a New York Times bestselling author of 30 books, including the new, updated edition of Eat Fat, Lose Weight. Visit her blog at AnnLouise. com/blog. She has appeared on Good Morning America, 20/20, PBS, and CNN.
well-being. You will be unable to regulate calcium in the bloodstream and transport it to the tissues for strong bones and cramp-free muscles. You won’t be able to store fat-soluble vitamins such as A, D, E, and K for healthy skin, reproduction, and blood clotting. You will be unable to conserve protein to rebuild tissues, insulate your organs, nerves, and muscles against shock, heat, and cold, or seal in moisture for skin, hair, and nails. If you have been following a lowfat or nonfat diet, your gallbladder needs time to work again the way Mother Nature intended when adding back the smart fats.
Liver & Gallbladder Tune-Up Tricks Try some of my liver and gallbladder tune-up tricks to set the stage for efficient fat utilization. 1. Bile is beautiful! For those of you without a gallbladder, with gallstones, or who are exhibiting signs of poor fat metabolism, a bile extract (bile salts) can provide the missing bile to help emulsify fats. 2. Beets can’t be beat. Beets thin out and move bile. Eat them, use them in juices, or take beet root powder or beet root concentrate in tablet form. 3. Add artichokes. Artichokes help produce bile. 4. Load up on lecithin. Lecithin, from non-GMO soy or sunflower seeds, breaks down fats and makes them easy to digest. 5. Opt for orthophosphoric acid. This liquid helps dissolve gallstones. 6. Drink hot water with lemon in the morning. This ritual thins bile. 7. Enjoy apple cider vinegar. It contains malic acid, which aids in digestion and thins out bile. 8. Look for lipase. This digestive enzyme breaks down fats and oils. TFL www.tas teforl i fe.com
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FITNESS MATTERS B Y D AV E C L A R K E
BREAK FREE FROM ADDICTION EXERCISE WORKS FOR QUITTING SMOKING, AND MORE PEOPLE FROM ALL WALKS OF LIFE, FROM THE FAMOUS TO THE INFAMOUS AND EVERYONE INBETWEEN, CAN FALL VICTIM TO ADDICTION. THROUGH SOME DIABOLICAL GENETIC PLOT TWIST, OUR BRAINS SEEM TO BE WIRED TO CRAVE CERTAIN THINGS EVEN WHEN WE KNOW THAT CONSUMING THEM IS HARMFUL, SOMETIMES EVEN FATAL. But while addictions are not easily dismissed, and no one method is a silver bullet, researchers do know one thing that has helped a lot of people overcome their bad habits—exercise.
From Addiction to Healthy Obsession Some people are what Christine Junge, writing for Harvard Health Publications, calls “natural recoverers.” They break free of an addiction without therapy or group counseling or some of the other common pathways to sobriety. Instead, they substitute a good habit—exercise—for the bad one. The key reason exercise seems to help in breaking an addiction is that physical activity releases endorphins into the bloodstream. Endorphins are chemicals produced by the central nervous system and the pituitary gland (a pea-sized structure at the base of the brain) that naturally produce a feeling of euphoria and wellbeing similar to those triggered by a pharmacological interaction with drugs, such as nicotine, alcohol, and prescription medications, or when a gambling addict places a bet. Studies by German researchers Elisabeth Zschucke, Andreas Heinz, and Andreas Ströhle, first reported in Scientific World Journal, confirm that exercise improves the chances an addict will succeed (if not always at first, at least eventually) in quitting his or her habit. Exercise, they concluded, is especially useful in helping with a cigarette smoking addiction. Their findings include: ■ A reduced desire to smoke ■ Fewer withdrawal symptoms (including stress, anxiety, tension, irritability, and restlessness) and improved mood
■ A reduced sensation of pleasure from smoking ■ An increased latency period between cigarette cravings.
Something to Rap About Although the scientists say further study is needed with regard to the efficacy of exercise in defeating substance abuse, specifically drugs and alcohol, they agree it is “plausible” and “intuitive” to think so; there is no shortage of anecdotal evidence. The rapper Eminem (whose given name is Marshall Mathers) replaced Vicodin and Valium, at times as many as 60 pills a day, with long-distance running. “It gave me a natural endorphin high, but it also helped me sleep, so it was perfect,” the rapper told one journalist. “It’s easy to understand how people replace addiction with exercise.” TFL
SELECTED SOURCES “Exercise and Physical Activity in the Therapy of Substance Abuse Disorders” by Elisabeth Zschucke et al., Scientific World Journal, 5/3/12 ■ “Here’s How Eminem Used Exercise to Overcome a Drug Addiction” by Travis Lyles, www.BusinessInsider.com, 8/3/15 ■ “Natural Recoverers Kick Addiction Without Help” by Christine Junge, Harvard Health Publications, www.health.Harvard.edu, 10/29/15 ■ “Replacing Addiction with a Healthy Obsession” by Jacque Wilson, www.CNN.com, 11/21/12
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HERBS & HOMEOPATHY BY ELAINE AMBROSE
IMMUNITY BOOSTERS HERBS AND SUPPLEMENTS THAT FIGHT COLD AND FLU IF YOU’RE STOCKPILING FACE MASKS, HAND SANITIZERS, AND CHICKEN SOUP, CONSIDER THIS: YOUR BEST BET FOR PROTECTION AGAINST COMMON AIRBORNE ILLNESSES STARTS WITHIN. BUILD A STRONG IMMUNE SYSTEM FROM THE INSIDE OUT, AND DON’T SABOTAGE YOUR IMMUNITY WITH HABITS THAT HINDER YOUR BODY’S ABILITY TO FIGHT OFF INFECTIONS AND ILLNESS.
Exercise increases leukocyte levels, and these cells fight infections.
A sedentary lifestyle can reduce immunity two ways: It may interfere with good sleep and can lead to obesity. If you sit at a desk all day, this double whammy can leave you and your immune system feeling sluggish. Regular, moderate exercise makes a difference—aim for a daily brisk walk of 30 minutes. Exercise increases leukocyte levels, and these cells fight infections. Eat whole foods, especially organic. Choose lots of fruits and veggies for their antioxidants—nutrients that protect cells from free-radical damage that’s been implicated in atherosclerosis, cancer, and arthritis. Free radicals can also interfere with your immune system. Another whole-food bonus? They help you manage weight. Although short-term stress may boost immunity, chronic stress appears to do the opposite, exposing your body to more of the stress hormones cortisol and adrenaline, which suppress immunity. Learning relaxation techniques, perhaps through yoga or t’ai chi, can boost immunity and improve sleep.
Relaxation techniques, like t’ai chi, can boost immunity and improve sleep.
Whole foods help your body protect cells from free-radical damage.
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continued from page 47
Added Insurance Once your lifestyle habits are on board, consider the following herbs, foods, and supplements shown to support a more robust, responsive immune system.
Available as a supplement, elderberry is antioxidant-rich and contains vitamin C, a known immune booster. Research shows its potential to accelerate cytokine production to help regulate immune system response. Preliminary studies also suggest that compounds in elderberries may help block viruses from entering cells and limit their ability to spread. Other clinical studies support elderberry’s ability to inhibit some strains of influenza virus, and it may boost recovery time without side effects.
Enhances immune function to protect against infection and contains other substances (vitamin C, zinc) that support immune response.
This superfood offers impressive health benefits including immune support. Sipping tea is a good way to lower stress and relax, but you can also take this as a supplement.
Researchers studying stress’s potential to reduce the immune system’s ability to fight infection found that an extract of maitake mushroom stimulated phagocytes, white blood cells that target bacteria. A combination of extracts of maitake and the Ayurvedic herb ashwagandha proved even more effective at reducing stress and boosting immunity.
Fights bacteria and viruses, and helps defend against colds and flu. Research suggests that its compounds can modulate the body’s inflammatory response and promote peak immune system performance.
Gut-friendly bacteria are needed not only for a healthy digestive system but also for a robust immune system. Recent research shows that preschoolers who received supplements of probiotics and vitamin C had a 33 percent lower risk of upper respiratory infections, compared with those who received a placebo. Consider taking daily probiotic supplements or consuming unsweetened yogurt with live cultures or kefir several times a week. Other cultured or fermented foods offer beneficial bacteria too.
Vitamins C & D
The immune system requires C and D to function. Vitamin C aids the production of antistress hormones and interferon, an immune system protein, and stimulates production of infection-fighting white blood cells. Deficiency in vitamin D has been linked to an increased susceptibility to infection.
An essential mineral that promotes healthy immunity, zinc (next to iron) is the most common mineral in the body and is found in every cell. Following zinc depletion, all kinds of immune system cells show decreased function.
SELECTED SOURCES The 24-Hour Pharmacist by Suzy Cohen, RPh ($14.95, Collins, 2007) ■ “Essential Role of Vitamin C and Zinc in Child Immunity and Health” by S. Maggini et al., J Int Med Res, 3–4/10 ■ Green Immunity Boosters by James B. LaValle, RPh, CCN, ND, ($8.95 Square One Publishers, 2009) ■ “Green Tea Consumption Is Inversely Associated with the Incidence of Influenza Infection Among Schoolchildren . . .” by M. Park et al., J Nutr, 10/11 ■ “Inhibition of Several Strains of Influenza Virus in Vitro and Reduction of Symptoms by an Elderberry Extract (Sambucus nigra L.) During an Outbreak of Influenza B Panama” by Z. Zakay-Rones et al., J Altern Complement Med., 1995 ■ “Probiotics and Vitamin C for the Prevention of Respiratory Tract Infections in Children . . .” by I. Garaiova et al., Eur J Clin Nutr, 9/10/14 ■ The Top 100 Immunity Boosters by Charlotte Haigh ($9.95, Duncan Baird Publishers, 2005) ■ “Vitamin D and the Immune System” by C. Aranow, J Investig Med, 9/11 ■ “Zinc-Altered Immune Function” by K. H. Ibs and L. Rink, J Nutr, 5/03
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POWER UP ON PALEO IT JUST HAPPENS TO BE GLUTEN FREE! OFTEN REFERRED TO AS THE STONE AGE OR CAVEMAN DIET, THE PALEO DIET IS COMPOSED OF WHOLE AND UNPROCESSED FOODS SUCH AS FRUITS, VEGETABLES, NUTS, SEEDS, FISH, AND MEAT. Modeled upon how our ancestors ate as hunters and gatherers approximately 2.5 million years ago during the Paleolithic Age, this eating plan eliminates refined sugar, dairy, and grains from the diet—making it perfect for those who follow a gluten-free diet. Making use of nut-based milks and flours, lean protein, fresh produce, herbs, and spices, the following recipes are a flavorful, healthy, and modern approach to eating Paleo.
SPICY GUACAMOLE BLINIS From The Paleo Diet by Daniel Green ($22.95, Kyle Books, 2015)
30 minutes prep time ■ serves 12
dGV For the Blinis 2 c almond flour 5 scant c flaxseed meal 2 eggs, beaten O c water 2 Tbsp olive oil
Find a recipe for Poached Eggs in Spicy Tomato Sauce at TasteforLife.com/paleopoachedeggs
For the Guacamole 3 large ripe avocados, halved, pittted, and diced Handful of fresh cilantro, chopped, plus extra to garnish 2 large tomatoes, seeded and chopped 4 Tbsp olive oil 1 small bird’s eye chili, finely chopped Juice of 1 lemon or lime A few chives, chopped, to garnish 1. First make the blinis: In a large mixing bowl, stir together flour, flaxseed meal, eggs, and water to make a batter. 2. Heat oil in a nonstick frying pan over medium heat, and in batches, drop spoonfuls of batter into hot pan to make blini-style pancakes. Cook until surface starts to bubble (1 to 2 minutes), and then flip over to cook other side. Set aside to cool on a plate. 3. Now make the guacamole: Spoon avocado flesh into a mixing bowl, and mash with a fork or leave in chunks if desired. Add cilantro, and all remaining guacamole ingredients, and thoroughly combine. 4. Spoon a little guacamole onto each blini, and top with a scattering of fresh chives and extra cilantro. Kitchen Note: Flaxseeds are incredibly nutritious—rich in fiber, omega-3 fatty acids, and essential nutrients. However, when ground into meal, they’re easier to digest, and so are even better for you! © CLARE WINFIELD
Per serving: 314 Calories, 18 g Protein, 25 g Carbohydrates, 6 g Fiber, 19 g Total fat (3 g sat, 11 g mono, 4 g poly), 18 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B1 (thiamine), ★★ Vitamin C, Manganese, Phosphorus, ★ Vitamin B2 (riboflavin), Folate, Calcium, Copper, Potassium
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HAZELNUT & BANANA PANCAKES From The Paleo Chef by Pete Evans ($24.99, Ten Speed Press, 2014)
30 minutes prep time + 12 hours soaking time for nuts ■ serves 2
dGV 4 6 2 N 1 1K 2
eggs Tbsp almond milk or other nut milk Tbsp raw honey tsp vanilla powder c ground hazelnuts (activate* before grinding) Tbsp coconut flour tsp baking powder Pinch of ground cinnamon Coconut oil for cooking 2 bananas, sliced
To Serve Raw honey or maple syrup (optional) Freshly squeezed lemon juice Fresh fruit, such as berries and sliced stone fruit Toasted coconut flakes Coconut cream
1. In a small bowl, whisk eggs for about 2 minutes, or until frothy. Mix in almond milk, honey, and vanilla powder. 2. In a larger bowl, combine ground hazelnuts, coconut flour, baking powder, and cinnamon. Stir wet mixture into dry ingredients until coconut flour is fully incorporated. 3. Grease a large frying pan with a little coconut oil and heat over medium heat. Ladle a few tablespoons of batter into pan for each pancake, spread out slightly with back of a spoon, and add some sliced banana. The pancakes should be about 3 inches in diameter and fairly thick. Cook for a few minutes, until top dries out slightly and bottom starts to brown. Flip and cook for an additional 40 seconds, or until cooked through. 4. Serve hot with a drizzle of honey or maple syrup, if using; and a squeeze of lemon juice, accompanied by fresh fruit, toasted coconut flakes, and coconut cream. *To activate the hazelnuts, place whole nuts in a bowl. Add enough filtered water to cover, and then set aside to soak for 12 hours. Drain, rinse, and use as directed in the recipe. Kitchen Note: You can also add other fruit to the mixture besides what's mentioned here. Keep the pancakes small in size, and don’t get distracted while cooking them to ensure they don’t burn. Per serving: : 853 Calories, 22 g Protein, 82 g Carbohydrates, 7 g Fiber, 53 g Total fat (21 g sat, 23 g mono, 4 g poly), 388 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B6, Copper, Magnesium, Manganese, Phosphorus, Selenium, ★★★★ Vitamin B3 (niacin), B12, C, ★★★ Vitamin B1 (thiamine), Zinc, ★★ Folate, Calcium, Iron, Potassium
© MARK ROPER
www.tas teforl i fe.com
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continued from page 53
CHICKEN WITH MEXICAN PUMPKIN SEED SAUCE From Paleo Perfected by the editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016)
60 minutes prep time ■ Serves 4
DGN L c raw pepitas (pumpkin seeds) N c sesame seeds 4 (12-ounce) bone-in split chicken breasts, trimmed Kosher salt and pepper 1 Tbsp extra-virgin olive oil 1 onion, chopped fine 1 jalapeño chili, stemmed, seeded, and chopped 3 garlic cloves, minced 1 tsp minced fresh thyme or N tsp dried 6 oz fresh tomatillos, husks and stems removed, rinsed well and dried, chopped K c water, plus extra as needed 1 c fresh cilantro leaves, plus 2 Tbsp minced 1 Tbsp lime juice K tsp honey 1. Adjust oven rack to middle position and heat oven to 450°. Toast pepitas and sesame seeds in a 12-inch ovensafe skillet over medium heat, stirring often, until seeds are golden and fragrant, about 8 minutes; transfer to bowl. Measure out 1 tablespoon toasted seeds and set aside for garnish. 2. Pat chicken dry and season with salt and pepper. Heat oil in now-empty skillet over medium-high heat until just smoking. Brown chicken well, about 5 minutes per side; transfer to plate. 3. Add onion, K teaspoon salt, and a pinch of pepper to fat left in skillet and cook over medium heat until softened and lightly browned, 5 to 7 minutes. Stir in jalapeño, garlic, and thyme and cook until fragrant, about 1 minute. Stir in tomatillos. 4. Nestle chicken skin side up into vegetables along with any accumulated juices. Transfer skillet to oven and roast until chicken registers 160°, 20 to 25 minutes. 5. Using potholder (skillet handle will be hot), remove skillet from oven. Transfer chicken to plate, cover loosely, and let rest while finishing sauce. 6. Being careful of hot skillet handle, stir water into vegetables, scraping up any browned bits. Transfer vegetable mixture to blender, add toasted seeds, cilantro leaves, lime juice, and honey, and process until mostly smooth, about 1 minute. Adjust sauce consistency with extra hot water as needed. Season with salt and pepper to taste. Serve chicken with sauce, sprinkling individual portions with reserved toasted seeds and minced cilantro. Kitchen Note: For a spicier sauce, reserve, mince, and add the ribs and seeds from the jalapeño.
© DANIEL J. VAN ACKERE
Per serving: 288 Calories, 21 g Protein, 16 g Carbohydrates, 5 g Fiber, 17 g Total fat (3 g sat, 7 g mono, 6 g poly), 120 mg Sodium, ★★★★★ Vitamin B3 (niacin), Manganese, ★★★★ Copper, Magnesium, Phosphorus, ★★★ Vitamin B6, C, Zinc, ★★ Iron, Selenium, ★ Vitamin B1 (thiamine), B2 (riboflavin), Pantothenic acid, Potassium
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