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Compliments of

Natural Beauty Nourishing masks. page 52

Gluten Free Focus Let them eat cake! page 57

tasteforlife January 2017


the power of

superfoods ENTER TO WIN! 2017

Healthy Resolutions



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Visit Xlear.com/recipes for recipes or to find a retailer





Keeping It Clean

Wholesome recipes that will make you feel wonderful.


Healthy New Year for Kids Smart strategies for parents.


Healthy Resolutions

Enter to win a gift basket of natural products!



10 Superfoods to Celebrate Using food as your medicine.

departments 8 Editor’s Note 13 News Bites

Music and children with autism and ADHD • Supplements may improve vision • Mineral helps control blood pressure • Smart snacking • More

30 Herbs & Homeopathy

Ask the herbalist about liver support.






Healthy Resolutions


41 Weighing In

Natural thyroid health.

44 Hot Products 52 Natural Beauty

Nourishing masks for winter radiance.

57 Gluten Free Focus

How about a slice of cake?

60 Smart Supplements Green tea and weight loss.

63 Environmental Health Why food waste matters. For more health & wellness resources visit

tasteforlife life.com





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Products advertised or mentioned in this magazine may not be available in all locations.


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ANCIENT NUTRITION IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for?



One thing that actors, professional athletes, executives and television personalities all have in common are high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities that are making bone broth a central component of their health and fitness program.

Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following a Paleolithic-inspired eating and lifestyle program. And its not just weekend warriors and hardcore fitness advocates that are contributing to the growth. Recent statistics indicate a wider demographic of people is ”going Paleo” and estimate that 54% are women and 76% are college educated. The world of health and fitness is often dominated by fads and trends; however, all the data suggests that this is a modern-day phenomenon, based on ancient wisdom, that is not going away any time soon.

You will also see bone broth very well represented if you take a stroll down the aisle of your local bookstore and a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the benefits that bone broth can deliver!

WHY ALL THE HYPE? Bone broth is typically rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in diet. These vital nutrients support a wide range of health benefits and body systems including: Healthy detoxification, gut and immune system†

Healthy and vibrant skin, hair and nails†

Healthy joints and lean muscle mass†

Metabolism and a healthy weight†

Natural | Gluten Free | Dairy Free | Soy Free | Grain Free | Nut Free

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MODERN SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

5 BIG BENEFITS OF BONE BROTH PROTEIN™ 1. Saves You Time 2. Saves You Money 3. Packed with 20g Protein + Bone Broth Co-Factors 4. Whole Food Supplemental Protein 5. Diet, Paleo and Gut Friendly

Other Delicious and Functional Flavors Available

W W W. B O N E B R OT H P R O.C O M †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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A Solid Start First things first. Turn to page 35 and look at the natural products we are giving away in our annual Healthy Resolutions contest. If you have ideas for improving your health and well-being in 2017, fill out the form on page 36 and enter for your chance to win a gift basket worth more than $500. Good luck! We’re big believers at Taste for Life in using food as medicine. Read about superfoods that can help keep you healthy on page 47. Likewise, the clean recipes starting on page 18 will help tasteforlife 2017 you start the new year feeling unburdened by digestive issues. “Healthy New Year for Kids” (page 25) offers expert tips to help children achieve the nutrition, exercise, sleep, and emotional wellness they need for a great year. If you’re looking to lose a few pounds, read what Tori Hudson, ND, says about the impact Crunchmaster Multi-Seed and Multigreen tea extract could have on your body Grain Crackers Rosemary + Olive Oil weight and body mass index within two and Sea Salt flavors months (page 60). If you’re in a more indulgent frame of mind, try the gluten-free Polenta Breakfast Cake with Honey-Citrus Syrup on page 58. We at Taste for Life wish you health and happiness in 2017!

editor’s pick

Lynn Tryba


At the end of the “Fat Is Not the Enemy” article in the December issue, nutritionist Ann Louise Gittleman, CNS, recommended adding a couple of tablespoons a day of flaxseed, chia seed, or hemp seed to one’s diet to increase fiber and unsaturated fat intake. I believe so much in hemp seed that I have donated to Vote Hemp so that industrial hemp can be grown in the United States like it is in Canada and Europe. — Tim E, Fort Wayne, IN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell

Editorial Advisory Board

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 Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance 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 Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Correction: Due to a cookbook publisher error, the amount of granola that a recipe produced was incorrectly stated in the October issue. The Honey Granola recipe on page 26 makes eight ounces of granola.



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

8 tasteforlife

Printed in the U.S. on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

JA N UARY 2017

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Learn more at AmericanHealthUS.com ©2017 American Health Inc.



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Burns Fat, Improves Sleep... and Beautifies Hair, Skin & Nails! Learn Why Over 4,700 Health Professionals Trust the “Original Prescription Strength” Type 1 Collagen Peptides


an an one one “beauty “beauty protein” protein” really really help help reduce body fat, improve muscle reduce body fat, improve muscle tone, tone, beautify beautify hair, hair, skin skin and and nails, nails, increase increase daytime daytime energy energy levels, levels, support support joint joint function and improve sleep? function and improve sleep? Solid Solid clinical clinical science science says says YES YES for prescription strength (high for prescription strength (high dose) dose) Type Type 1 1 collagen collagen peptides. peptides. Unfortunately, Unfortunately, many many consumers consumers overlook overlook the the numerous numerous benefits of this amazing anti-aging benefits of this amazing anti-aging nutrient, nutrient, because because of of aa widespread widespread misunderstanding misunderstanding that that collagen collagen is is only only for beauty or joint support. for beauty or joint support.

Proven Medical History

The The benefits benefits of of Type Type 1 1 collagen collagen

protein protein (enzymatically (enzymatically hydrolyzed hydrolyzed into into peptides), were discovered peptides), were discovered in in the the early early 1970s. 1970s. Since Since then then it it has has been been used used by by doctors, clinics, and hospitals for doctors, clinics, and hospitals for weight weight loss, loss, skin skin issues issues (including (including the the treatment treatment of burns), nutritional support of burns), nutritional support for for elderly elderly and and hospital hospital patients, patients, tissue tissue repair, repair, and and to to support support joints joints and and connective connective tissue. tissue.

How Collagen Works

Next Next to to water, water, collagen collagen is is an an essential essential substance in the body accounting substance in the body accounting for for 25% 25% of of its its total total protein. protein. While While scientists scientists have have identified identified 28 28 different different types types of collagen in the body, of collagen in the body, 90% 90% of of it it is is classified as Type 1 collagen. classified as Type 1 collagen.

“BURNS Fat, SHAPES the Body...”


s we age, our bodies become softer and less less toned. Type 1 collagen peptides help turn back this age-related decline by preserving and building lean muscle. This increases the metabolism, which burns fat for energy. This creates a firmer, more shapely body. Collagen ollagen is especially effective when taken at bedtime, as it works during sleep when our bodies are repairing themselves and building muscle tissue. As part of a total weight management program that includes diet and exercise, high-dose collagen peptides are truly effective.*

“SUPPORTS Joints, Bones, & Recovery...”


ollagen’s exclusive amino acid, Hydroxyproline Hydroxyproline, plays a primary role in the structure and maintenance of bone and connective tissue. Collagen’s high nitrogen amino acids also support these, plus tissue repair and recovery. A study at Penn State University showed athletes who suffered from exercise-induced joint discomfort experienced significant improvements in six months with use of high-dose hydrolyzed collagen peptides.*

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by Jim Caras

Type Type 1 1 collagen collagen surrounds surrounds all all of of our our organs and is a major component organs and is a major component in in our our ligaments, ligaments, tendons, tendons, bones, bones, muscle muscle fibers, fibers, blood blood vessels, vessels, scar scar tissue, tissue, eyes, eyes, teeth teeth –– and even 90% of our hair, skin, and and even 90% of our hair, skin, and nails. nails. Type Type 1 1 collagen collagen is is literally literally the the glue glue that that holds holds our our bodies bodies together. together. Recently, Recently, Type Type 2 2 collagen, collagen, primarily primarily found in cartilage, has found in cartilage, has become become popular. popular. It It is is mainly mainly useful useful for for joint joint health health (and (and has has some some skin skin benefits). benefits). Type Type 3 3 collagen collagen is is also also found found in in some some products, products, but but it it has a minor role in the body compared has a minor role in the body compared to to Type Type 1 1 collagen. collagen. Compared Compared to to Type Type 2 2 and Type 3 collagen, Type 1 collagen and Type 3 collagen, Type 1 collagen has has much much broader broader applications applications and and health health

“BEAUTIFIES Hair, Skin, & Nails...”


hile many hospitals use Type T 1 collagen peptides for skin repair, they also have beauty and personal care benefits. Userss typically notice an improvement in skin softness, hydration, tone, and appearance, as well as improved growth and quality of their hair and nails. In fact, a published clinical trial shows that collagen peptides perform FIVE TIMES GREATER for skin and tissue repair than whey protein.*

“DEEPENS Sleep, BOOSTS Energy...”


nlike other proteins, Type 1 collagen peptides provide seemingly contradictory benefits of both increasing daytime energy levels, while also helping to improve sleep. How can this be? Better Sleep: Collagen’s most abundant amino acid, Glycine, is clinically shown to improve sleep when taken at bedtime. Users typically report deeper sleep and waking up more refreshed. Daytime Energy: When taken during the day, the liver treats peptides like complex carbohydrates. This can help stabilize blood sugar and prevent fatigue associated with blood sugar swings.*

11/21/16 2:20 PM

benefits. The weight of the published benefits. weight of the published research The supports this. research supports this.

our bodies, so there are no food allergy our bodies, so there are no food allergy concerns. concerns.

Around theofage 30, we start losing about 1% ourofcollagen per year. At the about 1% of our collagen per year. At the same time, our body’s ability to produce same time, our body’s ability to produce collagen diminishes. Excessive sugar, collagen diminishes. Excessive sugar, coffee, caffeine, smoking, and alcohol coffee, caffeine, smoking, and alcohol can further damage our body’s collagen. can further damage ourand body’s Stress, drugs, exercise, evencollagen. dieting Stress, drugs, exercise, and even dietingwe can accelerate this decline. Eventually, can accelerate this decline. Eventually, we all become “collagen deficient.” all become “collagen deficient.” The signs are obvious. We feel and signs are obvious. We feel andday see The the effects of this deficiency every see the effects of this deficiency every day in the mirror. Wrinkles form, skin dries, in the mirror. Wrinkles form, skin dries, hair thins and dulls, nails become brittle, hair andand dulls, become brittle, jointsthins stiffen, ournails bodies lose muscle joints stiffen, and our bodies lose muscle tone and shape. Without healthy collagen tone Without healthy collagen levels,and ourshape. bodies virtually fall apart. levels, our bodies virtually fall apart. Aging is collagen loss. Aging is there collagen loss. news. Adding But is good But there is good news.dose) Adding prescription strength (high Type 1 prescription strength (high dose) Type 1 collagen peptides to our diets, provides collagen peptides to our diets, provides the body with the precise amino acids the body with the precise acids necessary to both generateamino new collagen necessary to both generate new collagen and maintain existing collagen levels. and maintain existing collagen levels.

The quality,products potency, varies and effectiveness of collagen greatly, so of collagen products varies greatly, so choose carefully. Low-priced products choose carefully. Low-priced products look attractive but lack the collagen look attractive but lack the collagen required for noticeable results. Here are required for noticeable results. Here are three things the best collagen products three things the best collagen products have in common: haveFirst, in common: they contain high amounts First, they containproducts high amounts of collagen. Generally, with of collagen. Generally, products less than 8 grams (8,000 mg) perwith serving less than 8 grams (8,000 mg) per serving simply aren’t a good value. The more simply aren’t a good value. The more collagen you get, the better your results. collagen youthey get, the better“enzymatically” your results. Second, include Second, they include “enzymatically” hydrolyzed, Type 1 “peptides.” These hydrolyzed, Type 1 “peptides.” Thesethe products are the most natural, provide products are the most natural, provide the best absorption and widest set of benefits. best absorption and widest set of benefits. Choosing a Non-GMO, grass-fed product Choosing a Non-GMO, product that is certified Koshergrass-fed and manufactured that is certified Kosher and manufactured GMP, guarantees high quality and purity. GMP,Third, guarantees high quality and purity. they are liquid supplements. Third, they are liquid supplements. Would you rather take 16 tablets, Would you take 6 scoops of rather powder, or 16 justtablets, one ounce of 6 scoops of powder, or one ouncetoof liquid? Liquid collagenjust is the easiest liquid? Liquid collagen is the easiest to use (just a tablespoon or two at bedtime) use (just a tablespoon or two at bedtime) and provides the most collagen, in the and provides most collagen, in the smallest size. the Also, most of the published smallest size. Also, most of the published studies, patents and medical-use are on studies, patents and medical-use are on liquid Type 1 collagen peptide products. liquid Type 1 collagen peptide products.

Are You “Collagen Deficient?” Are Youthe“Collagen Deficient?” Around age of 30, we start losing

Collagen’s Anti-Aging Benefits Collagen’s Anti-Aging Benefits Many people wonder why collagen is

Many people why collagen is different fromwonder other proteins, like whey, different from other proteins, like whey, milk, soy, brown rice and pea. milk, brown rice and pea. exclusive Tosoy, start, collagen has two To start, collagen has two exclusive amino acids, Hydroxyproline, and amino acids, Hydroxyproline, and Hydroxylysine, which are NOT found in Hydroxylysine, other proteins.which are NOT found in other proteins. Also, collagen contains more highAlso, contains highnitrogen collagen amino acids, mostmore importantly, nitrogen amino acids, most importantly, Glycine, Proline, Hydroxyproline, Glycine, Proline, Hydroxyproline, and Arginine. When taken at higher and Arginine. . When taken at higher doses (between 8 and 16 grams doses (between 8 and 16 grams per serving), these amino acids per serving), amino acids directly affectthese healthy:* directly affect healthy:* 1 Weight loss 1 loss 1 Weight Skin appearance 1 Skin appearance 1 Daytime energy 1 energy 1 Daytime Bone health 1 Bone health 1 Connective tissue 1 1 Connective Metabolismtissue 1 1 Metabolism Muscle retention 1 1 Muscle Quality retention of sleep 1 sleep 1 Quality Exerciseofrecovery 1 Exercise recovery 1 Tissue repair 1 Tissue repair Also, unlike other proteins, Also, unlike other proteins, collagen is natural to collagen is natural to

Choosing the Best Collagen Choosing the Best The quality, potency, andCollagen effectiveness

My Top Collagen Pick My Top Collagen Pickof products Although there are dozens

Although are dozens of used products available, there only one has been by available, only one has been used by 4,700 medical professionals over 35 4,700 medical professionals over 35 years and is backed by published clinical years and is backed by published clinical research. AminoSculpt® is the research. AminoSculpt® AminoSculpt is the original prescription strength, liquid original prescription strength, liquid Type 1 collagen peptide supplement Type 1 collagen peptide supplement and the only with: and1the16 only with: grams per serving 1 16 grams serving 1 Non-GMOper ingredients 1 Non-GMO ingredients 1 Certified grass-fed collagen 1 1 Certified Certified grass-fed KO koshercollagen 1 Certified KObenzoate kosher 1 NO sodium 1 NO sodium benzoate 1 A money-back guarantee** 1 money-back 1 A Over 1,000,000guarantee** bottles sold 1 Over 1,000,000 bottles sold

Availability Availability For information on where

For information on where to find AminoSculpt, visit: to find AminoSculpt, visit: AMINOSCULPT.COM/T4L171 AMINOSCULPT.COM/T4L171 or call Health Direct toll-free: or call Health Direct toll-free: 1-800-989-9531, Dept. 2935. 1-800-989-9531, Dept. 2935.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. may vary. ©2017 Vision Inc. **Call Health Direct is fornot details on money-back *These statements haveResults not been evaluated theD&J Food and Marketing, Drug This product intended to diagnose,guarantee. treat, cure Policies may vary among retailers. callbyyour local retailer forAdministration. theirInc. policy. or prevent any disease. Results mayPlease vary. ©2017 D&J Vision Marketing, **Call Health Direct for details on money-back guarantee. Policies may vary among retailers. Please call your local retailer for their policy.

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Here’s what AminoSculpt Here’s what AminoSculpt users are saying... users are saying... “Helps Joints “Helps Joints and Improves and Improves Sleep...” Sleep...” “I recommend

AminoSculpt “I recommendto many of my patients AminoSculpt to –many and they great of myget patients results. It helps – and they get great patients joint results. Itwith helps and discwith problems, patients joint and those that disc problems, exercise, recoverand faster. Also, many those that patients me they have more exercise,tell recover faster. Also, many patientsand tell sleep me they have* more energy better.” energy and sleep better.”* Dr. David Maloney Dr. David Maloney Huntington Health Center, CA Huntington Health Center, CA

“Tighter Skin “Tighter Skin and a Firmer and a Firmer Body...” Body...”

“I’ve been a fitness expert andamuscle “I’ve been fitness activation expert andspecialist muscle for over 25specialist years. I activation know how keepI for over 25to years. my body know howfit,tofirm keep and flexible, but my body fit, firm it’s how andincredible flexible, but much younger I look, tighter my skin it’s incredible how is, andyounger how much firmer my body is, much I look, tighter my skin since AminoSculpt. I’ve taken is, andtaking how much firmer my body is, it for 2taking years AminoSculpt. and everyoneI’ve tellstaken me I since look least 5and years younger. it for at 2 years everyone tellsT-Tapp me I and areyounger. my secrets to lookAminoSculpt at least 5 years T-Tapp and AminoSculpt Turn Back Time.” * are my secrets to Turn Back Time.” * Teresa Tapp Teresa CreatorTapp of T-Tapp and Author of Creator of T-Tapp in and of “Fit and Fabulous 15Author Minutes” “Fit and Fabulous in 15 Minutes”

“Glowing “Glowing Skin and Skin Silkyand Hair!” Silky Hair!”

“I’ve taken AminoSculpt “I’ve taken for 6 months, andfor AminoSculpt I6am extremely months, and happy with the I am extremely improvements happy with the in my skin tone improvements and in mysmoothness skin tone – especially in my elbows and heels.– and smoothness My hair is also now smooth silky especially in my elbows andand heels. –My and I have noticed a significant hair is also now smooth and silky reduction in noticed hair loss.a significant After only – and I have 6 weeks, my friends told meonly they reduction in hair loss. After noticed andtold complexion 6 weeks,my myface friends me they had a beautiful I feel healthier noticed my faceglow! and complexion taking AminoSculpt, I don’t want had a beautiful glow!and I feel healthier * I don’t want taking and to missAminoSculpt, a single dose!” to miss a single dose!” * Alysha C, Age 45 Alysha C, Age 45

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news bites foods, supplements & prevention


Hitting THE RIGHT NOTES Musical training may be an effective treatment for some children with autism or attention deficit hyperactivity disorder (ADHD). A new study of 5- and 6-year-olds found increased development of certain areas of the brain that involve hearing, motor skills, cognition, emotion, and social skills. The gains were seen after nine months of musical instruction. None of the children had any previous musical training. “Experiencing music at an early age can contribute to better brain development, optimizing the creation and establishment of neural networks,” said study author Pilar Dies-Suarez, MD. SOURCE “Musical Training Creates New Brain Connections in Children,” Radiological Society of North America, 11/21/16


Supplements MAY IMPROVE VISION Supplementation with three carotenoids was found to improve visual performance in people with normal vision to begin with. The biggest gains were observed in contrast sensitivity, which measures how we discern the edges of objects. The three carotenoids are lutein, zeaxanthin, and mesozeaxanthin. They are generally concentrated in the macula, which is responsible for our central vision. Participants received 10 milligrams (mg) of lutein, 2 mg zeaxanthin, and 10 mg meso-zeaxanthin daily for 12 months. SELECTED SOURCES “Enrichment of Macular Pigment Enhances Contrast Sensitivity

in Subjects Free of Retinal Disease . . .” by J.M. Nolan et al., Invest Opthalmol Vis Sci, 6/16 ■ “Study Shows 3-Carotenoid Formula Boosts Visual Performance for Non-impaired Subjects” by Hank Schultz, www.NutraIngredients-USA.com, 7/14/16 www.tas teforl i fe.com

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news bites

foods, supplements & prevention TAKE HEART

Mineral helps CONTROL BLOOD PRESSURE A common mineral found in many foods appears to have a significant effect in lowering blood pressure (BP), according to a recent study. “Magnesium dilates arteries, and in doing so lowers the blood pressure,” said cardiologist Suzanne Steinbaum, DO. The researchers analyzed 34 clinical studies of magnesium supplementation, which ranged from 240 milligrams (mg) per day to 960 mg. Higher magnesium levels in the blood were associated with lower BP and better blood flow. The American Heart Association noted that adequate levels of magnesium can be obtained through a healthy diet. Whole grains, beans, nuts, and green, leafy vegetables are all rich in magnesium.

SOURCE “Dietary Mineral Could Be One Key to Blood Pressure Control,” www.nlm.nih.gov/ MedlinePlus, 7/12/16


Eating a diet rich in omega-3 fatty acids appears to help prevent high blood pressure in young adults. A new study found that participants with the highest levels of omega 3s in their blood had systolic readings (the top number) that were about 4 points lower than those with the lowest, and diastolic readings about 2 points lower. Previous studies have shown that each 2-point reduction can reduce stroke mortality by 6 percent, coronary heart disease mortality by 4 percent, and total mortality by 3 percent. SOURCE “Omega-3-rich Diets Linked to Lower Blood Pressure in Young, Healthy Adults” by Stephen Daniells, www. NutraIngredients-USA.com, 11/15/16


Smart SNACKING Few things are more tempting than candy bars from the vending machine when you need an afternoon snack. The editors of the Harvard Medical School’s HEALTHbeat offer these better snacking options: ■ “Go for the grain.” Whole-grain pretzels or tortilla chips provide energy. ■ “Bring back breakfast.” Low-sugar granola or whole-grain toast with low-sugar jam are two breakfast staples that also go well later in the day. ■ “The combo snack.” Incorporate more than one macronutrient (i.e., protein, fat, or carbohydrate) into each snack. For example, have a few nuts (protein and fat) and some fruit (carbs). ■ “Take it with you.” Carry a small bag of healthful snacks in your pocket or purse to help you avoid the vending machines. SOURCE “7 Ways to Snack Smarter,” HEALTHbeat, Harvard Medical School, 10/15/16

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news bites #Coffee



COFFEE tops Twitter tally


“Coffee” is the most tweeted food-related word in the US, according to a new study. “Beer” and “pizza” are next in line. Few of the words from a sample of 80 million Twitter messages were related to healthy eating (“chicken” showed up as seventh on the list), but researchers admitted that human nature makes us more inclined to tell friends about a celebration than about eating celery. Still, the findings offered some interesting demographic information. “Our data could be telling us that certain neighborhoods have fewer resources to support healthy diets,” said author Quynh Nguyen, PhD. Dr. Nguyen’s team also determined that regions with more tweets about walking, running, and other physical activities had fewer deaths and lower rates of obesity. The top 10 tweeted food words: ■ coffee ■ beer ■ pizza ■ Starbucks ■ IPA (beer)

Stock up on TheraZinc now to give your immune system a boost when it needs it the most. When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.

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■ wine ■ chicken ■ bbq ■ ice cream ■ taco/tacos

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

SOURCE “‘That Pizza Was #delish!’ What Do Tweets Say About Our

Health?” University of Utah Health Sciences, 10/17/16

© 2016 Quantum Health

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tasteforlife 15 11/22/16 8:08 AM 12/5/16 4:28 PM

It’s Good to Feel Good

news bites


Nondrug approaches FOR PAIN Keep your digestive tract healthy and happy with Kyo-Dophilus® Healthy digestion and a strong immune system keep you feeling your best. Studies show that the beneficial probiotics in KyoDophilus help maintain intestinal health and enhance your natural immune response.* Give your digestive tract a little love with Kyo-Dophilus. Nothing’s easier or more effective for supporting healthy digestion and a happy, active lifestyle.*

www.kyolic.com Call 1-800-421-2998

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A report in Mayo Clinic Proceedings identifies yoga, t’ai chi, and other complementary practices as effective treatment options to help manage common pain conditions. “For many Americans who suffer from chronic pain, medications may not completely relieve pain and can produce unwanted side effects,” said Richard L. Nahin, PhD, of the National Center for Complementary and Integrative Health. “As a result, many people turn to nondrug approaches to help manage their pain.” Dr. Nahin and his team reviewed studies that focused on complementary approaches to chronic pain. They found these treatments safe and effective: ■ Acupuncture for back pain ■ Acupuncture and t’ai chi for osteoarthritis of the knee ■ Massage therapy for neck pain (short-term benefit) ■ Relaxation techniques for severe headaches and migraines. They also determined that massage therapy, spinal manipulation, and osteopathic manipulation may provide some relief from back pain, and that relaxation and t’ai chi may help people with fibromyalgia. SOURCE “NIH Review Finds Nondrug Approaches Effective for Treatment of Common Pain Conditions,” NIH/National Center for Complementary and Integrative Health, 9/1/16

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7/18/14 4/28/15 10:26 9:05 AM 8/31/15 12/7/15 7/28/15 11:06 2/2/16 12:39 12:53 1:28 AM PM PM 2/19/15 12:25 12/5/16 4:29 PM


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1. Blend milk base with collagen powder and cinnamon in a blender.

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For a guide to nutrition breakdowns, see page 8. 18 tasteforlife

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian

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You can see results with even minor changes to your diet. For clean eating, reduce your consumption of animal products (meat, dairy, eggs), wheat and other refined flours, and sugar. Include instead plenty of nuts, seeds, beans, lentils, fruits, vegetables, and herbs. Eating more of these items is less congesting to the body and can help support healing. Start eating healthier with the following clean recipes. They’re a wholesome way to start the year off right. SOURCE The Detox Diet 3rd edition by Elson M. Haas, MD, with Daniella Chace, MSN ($16.99, Ten Speed Press, 2012)

Pea, Mint, and Basil Soup dGnV

Brown Rice with Tomatoes and Chickpeas dGnV

From Skinny Soups by Kathryn Bruton ($19.95, Kyle Books, 2017)

70 minutes prep time ■ serves 6

20 minutes prep time ■ serves 4

2K 1 K 5c 1N 1

c low-sodium vegetable broth small onion, chopped Tbsp olive oil frozen peas c basil, leaves picked c mint, leaves picked Salt and pepper

1. Bring broth to a boil in a saucepan. 2. Sauté onion in oil and 1 tablespoon water for 2 to 3 minutes.

From The Complete Mediterranean Cookbook by America’s Test Kitchen ($29.95, America’s Test Kitchen, 2016)

12 5 N 4 1 2 1 1 4

oz grape tomatoes, quartered scallions, sliced thin c minced fresh cilantro tsp extra-virgin olive oil, divided Tbsp lime juice Salt and pepper red bell peppers, stemmed, seeded, and chopped fine onion, chopped fine c long-grain brown rice, rinsed garlic cloves, minced Pinch saffron threads, crumbled Pinch cayenne pepper c low-sodium vegetable broth (15 oz) cans chickpeas, rinsed

3. Add peas, followed by boiling broth, and cook for 10 minutes.

3N 2

4. Add herbs, blend until smooth, and season to taste.

1. Combine tomatoes, scallions, cilantro, 2 teaspoons of the oil, and lime juice in a bowl. Season with salt and pepper to taste; set aside for serving.

Kitchen Note: For an Asian twist, add some chili flakes when cooking the onion, and substitute the basil with Thai basil.

2. Heat remaining 2 teaspoons oil in a large saucepan over medium-high heat until shimmering. Add bell peppers and onion and cook until softened and lightly browned, 8 to 10 minutes. Stir in rice, garlic, saffron, and cayenne and cook until fragrant, about 30 seconds. 3. Stir in broth and bring to a simmer. Reduce heat to medium-low, cover, and simmer, stirring occasionally, for 25 minutes. 4. Stir in chickpeas, cover, and simmer until rice is tender and broth is almost completely absorbed, 25 to 30 minutes. Season with salt and pepper to taste. Serve, topping individual portions with tomato mixture. Per serving: 367 Calories, 14 g Protein, 66 g Carbohydrates, 10 g Fiber, 7 g Total fat (1 g sat, 3 g mono, 2 g poly), 569 mg Sodium, ★★★★★ Vitamin B6, C, Copper, Manganese, Molybdenum, ★★★★ Phosphorus, ★★★ Vitamin B3 (niacin), Folate, K, Magnesium, Zinc, ★★ Vitamin B1 (thiamine), Pantothenic acid, Selenium, ★ Vitamin A, B2 (riboflavin), Biotin, E, Iron, Potassium

Per serving: 193 Calories, 13 g Protein, 30 g Carbohydrates, 9 g Fiber, 3 g Total fat (1 g sat, 2 g mono, 1 g poly), 395 mg Sodium, ★★★★★ Vitamin C, K, Manganese, ★★★★ Vitamin B1 (thiamine), Copper, ★★★ Vitamin A, B3 (niacin), Phosphorus, ★★ Vitamin B2 (riboflavin), B6, Folate, Iron, Magnesium, Molybdenum, Zinc, ★ Potassium

Grilled Salmon over Assorted Greens with Fresh Herb Vinaigrette


From Recipes for Repair: A 10-Week Program to Combat Chronic Inflammation and Identify Food Sensitivities by Gail Piazza and Laura Piazza ($24.95, Peconic Publishing, 2016) 20 minutes prep time ■ serves 2 Greens 3. Brush salmon filets with oil and

Fresh Herb Vinaigrette N c apple cider vinegar 1 tsp each freshly chopped basil and parsley K tsp freshly chopped tarragon or thyme K tsp dry mustard N tsp each garlic and onion powder 1 tsp raw honey N tsp sea salt L c extra-virgin olive oil Salmon 2 (6 oz) salmon filets 1 tsp extra-virgin olive oil V tsp sea salt

1 c mixed greens, such as romaine and arugula N c shredded carrots N c chopped celery N c cooked string beans 2 Tbsp fruit-juice sweetened, dried cranberries 2 asparagus spears, cooked and cut into 1-inch pieces 1 Tbsp toasted, chopped nuts, such as walnuts, almonds, or pine nuts 1. Preheat oven to Broil. 2. Combine all ingredients for Fresh Herb Vinaigrette. Set aside.

season them with salt. 4. Broil filets for 8 minutes, or until fish flakes easily with a fork. 5. While fish is cooking, combine all ingredients for Greens. Pour half of the vinaigrette over the greens and toss well to coat. 6. Plate greens and top each plate with a grilled filet. Drizzle remaining vinaigrette over fish, and serve immediately. Per serving: 626 Calories, 37 g Protein, 16 g Carbohydrates, 3 g Fiber, 47 g Total fat (6 g sat, 30 g mono, 7 g poly), 285 mg Sodium, ★★★★★ Vitamin A, B3 (niacin), B12, D, Selenium, ★★★★ Phosphorus, ★★★ Vitamin E, ★★ Vitamin B1 (thiamine), B6, Magnesium, Manganese, Potassium, ★ Vitamin B2 (riboflavin), C, Folate, Pantothenic acid, Copper, Iron, Zinc

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Spinach and Lentil Salad with Warm Honey Vinegar Dressing dGV From Recipes for Repair: A 10-Week Program to Combat Chronic Inflammation and Identify Food Sensitivities by Gail Piazza and Laura Piazza ($24.95, Peconic Publishing, 2016)

45 minutes prep time ■ serves 3

K c lentils 2 Tbsp extra-virgin olive oil 1 medium onion, cut into quarters and then sliced into strips 2 cloves garlic, crushed 3 Tbsp raw apple cider vinegar 1 Tbsp honey N c extra-virgin olive oil 2 c baby spinach leaves 2 hard cooked eggs, sliced 10 toasted pecans K ripe avocado, sliced 1. Cook lentils according to package directions. 2. While lentils are cooking, heat oil in a small frying pan over medium heat for 1 to 2 minutes, or until hot. 3. Sauté onion for about 5 minutes, or until golden-brown. © LAURA PIAZZA

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4. Add garlic and cook for 1 minute.

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5. Combine vinegar and honey, and pour it over onions in pan. Stir well to combine, and cook for 30 seconds. 6. Add remaining N cup of oil to pan and cook for 30 seconds. 7. Divide spinach between two bowls. Top each with half of the onion vinaigrette mixture and toss well. 8. Spoon cooked lentils over salads. Top with a splash of the dressing, and the eggs, nuts, and avocado. Kitchen Note: Cook the lentils and eggs in advance. Then, all that is left to do is to make the dressing. Reheat the lentils and eggs (before slicing), and then assemble the salad. Per serving: 410 Calories, 12 g Protein, 32 g Carbohydrates, 8 g Fiber, 27 g Total fat (4 g sat, 18 g mono, 3 g poly), 62 mg Sodium, ★★ Vitamin A, Folate, Manganese, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, E, Iron, Magnesium, Potassium, Selenium

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Healthy New Year for Kids

SMART STRATEGIES FOR PARENTS New year’s resolutions are always hard to keep, but there is one goal you should not easily abandon: ensuring your children have a healthy 2017. Overseeing good pediatric health can seem like a long, often unwinnable battle, but it can, in fact, be a successful, one-day-ata-time, goal-driven process that parents and kids can enjoy and follow. Sure, children will resist suggestions occasionally, but by collectively planning and trying to follow proven lifestyle choices and activities, households can approach the new year happier and healthier.

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“Keep expectations for kids realistic, and be open to the same as an adult,” said Deena Blanchard, MD, MPH, a pediatrician at Premier Pediatrics in New York City. “With young children, a lot of it is being able to make choices and find themselves, their own identities. They spend a lot of time doing what they’re told, but what you want to do is make a child feel empowered.” To help you out, we’ve collected health tips recommended by the American Academy of Pediatrics (AAP) and reached out to other experts for their thoughts. Hopefully these suggestions can help you and your children pursue a new year that’s complete with good nutrition, exercise, emotional wellness, and proper sleep.


Nutrition The purchasing and preparation of meals and snacks for children can be a challenging part of parenting. Parents worry about their kids getting a proper amount of protein, fiber, calcium, and even water, while trying to prevent them from consuming an excess of carbs, fats, and sugar. And when parents work full-time, they can’t help but feel overwhelmed while trying to balance nutrition with a paucity of free time. “It’s very hard to try to stay nutritious when you’re working and busy,” acknowledged Dr. Blanchard. “Try to eat together as a family during the week, and if you can’t, definitely do it during the weekend. When your kids see you eating healthy foods, they’ll also eat healthy.” Dr. Blanchard recommends involving children in food prep as early as 18 months old. They can help mix ingredients, and at older ages, they can cook and bake. Having them serve as “advisors” during food shopping also makes them feel as if they’re part of the process and lessens the chance of them rejecting healthy meals they didn’t see coming, she said. Young children, especially, may prefer starchy foods such as chicken nuggets and macaroni and cheese, but AAP suggests introducing toddlers and preschoolers to fiber-rich fruits, vegetables, whole grains, and beans. Parents can ease their children into these foods by introducing a new one each week and not serving an abundance of them on a plate, said Dr. Blanchard.

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Gluten-free recipes galore!

Our website features hundreds of healthy recipes for you to try, insightful blogs, and so much more!

For brownie recipe, visit tasteforlife.com/glutenfree_brownies


Be ial! soc TFL_0117_100_27.indd 46

www.facebook.com/tasteforlifemag tasteforlife.tumblr.com twitter.com/@TasteForLife www.pinterest.com/tasteforlife


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Dr. Blanchard offers other steps parents can take to best manage their kitchen time and ensure their kids eat healthy foods: ■ Don’t be a short-order cook. Making separate meals for finicky eaters isn’t a good lesson for children to learn. If a child is hungry, she won’t starve herself. If he refuses to eat the meal you made, he’ll eventually eat an apple or yogurt. ■

Don’t force-feed children. “Think through portion control in a way that’s reasonable,” said Dr. Blanchard. Avoid words such as “fat” and “diet” to avoid shaming children, but instead guide them to healthy snacks after they’ve eaten a reasonable share of a main course.

Reduce the intake of sugary snacks and drinks. It’s key to obesity prevention and dental health. Offer snacks such as pumpkin seeds and pumpkin muffins, which are naturally sweet and filled with antioxidants. A child’s lunchbox should always consist of healthy choices.

Electronics “This wired generation is very different than previous generations,” said John Schuen, MD, the division chief for pulmonology at Helen DeVos Children’s Hospital in Grand Rapids, MI. “They’ve known the Internet

their whole lives, and tablets and smartphones are always right next to them.” Dr. Schuen won’t deny the fun and appeal of video games and the importance of connectedness through social media and the Web. But screen time must be moderated according to age. Older children who use computers for schoolwork will obviously spend more time before a screen than younger ones will. But it’s vital that children of all ages shut off electronics at least an hour before bedtime, Schuen said. The light from devices tricks the body

into thinking it is daytime, and it won’t prepare itself for rest. AAP also urges parents to put down their own devices to spend more time connecting with their children. A child’s language and speech skills are developed through consistent verbal and nonverbal interactions between parents and children, so it is important to keep the focus on quality time and not on technology whenever possible.

Sleep “Sleep is crucial to growth,” said Dr. Schuen, a father of four children. “When a schoolkid doesn’t get enough sleep, he’s cranky.

Lack of sleep also impacts the ability to focus during the day. It becomes difficult to absorb learning, and it’s harder to control themselves—they get fidgety.” Aside from shutting off devices and sticking to a set bedtime, parents could consider giving their children a dose of magnesium, according to Carolyn Dean, MD, ND, a children’s health, diet, and nutrition expert. When children are excited—say, around holiday season—their adrenal glands work overtime and impede sound sleep. Magnesium is known as the anti-stress, anti-anxiety mineral and is a natural sleep aid, she said.

Fun All these steps may seem like a lot to strive for. But if ensuring your children’s health is stressful and tiring, just take a step back and have fun. That’s what parenting blogger Cherie Corso does: “Have dance parties. Put on some music and get the kids moving.” TFL SELECTED SOURCES “Childhood Nutrition,” American Academy of Pediatrics, 3/16 ■ “Parents of Young Children: Put Down Your Smartphones,” American Academy of Pediatrics, www.HealthyChildren.org, 5/16 ■ Personal communication: Deena Blanchard; John Schuen; Carolyn Dean; Cherie Corso, 11/16

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Who may benefit from everyday liver support?

When herbalists strengthen the liver, we focus on the essential detoxifying function that it performs. Almost anyone would benefit from liver support. However, it’s most important for people with a poor diet, impaired digestion, or a greater-than-average exposure to toxins such as chemical solvents, excessive alcohol, and liver-toxic drugs.


Which herbs are well known for helping to detoxify the liver? How do they work?


Two categories of liver herbs lend a hand: “movers” and “protectors.” “Movers” enhance the detox response by encouraging the liver to produce and excrete more bile, the accumulated liver waste that is eliminated from the body via the gallbladder and digestive tract. My favorites include dandelion leaf and root, burdock root, chicory leaf and root, bitter salad greens, turmeric root, schisandra berries, and artichoke leaf. They generally have a bitter flavor and work better if you taste them, so take them as food, tea, or liquid extracts as opposed to pill form. Together with lymph- and kidney-supportive herbs, these liver

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herbs are often referred to as blood purifiers. “Protectors,” which prevent and may even repair liver damage from toxins, include milk thistle seeds, turmeric, and schisandra. Milk thistle is well researched for its ability to protect against and repair liver damage from a wide range of dangerous toxins and in serious liver conditions like cirrhosis, fatty liver, and hepatitis. The seeds are rich in protective antioxidants including a compound called silymarin that appears to slow down, block, or eliminate toxin absorption by the liver while enhancing protein synthesis up to 30 percent. Milk thistle is best taken as capsules, standardized to 80 percent silymarin. For the average person who just wants to give a boost to the liver, try “movers” like dandelion, burdock, chicory, and artichoke. Although less researched than milk thistle, these herbs have traditionally been used to support everyday liver function. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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Healthy Resolutions

GIVEAWAY Need a little help reaching your New Year’s goals? Feast your eyes on this fabulous array of natural health products, valued at approximately $550. You can win it all! Just fill out the entry form on the next page and tell us your healthy resolutions for 2017. Five winners will receive an amazing gift basket filled with all of these products. Be as straightforward or as creative as you like when telling us about your deepest dreams for the new year. Whether you simply list your resolutions or prefer to send a drawing, poem, or collage, all we ask is that you be yourself! We regret that we will be unable to return submissions.

Best of luck! Entry form on page 36.



T h e P ow e r of K n o w l e d g e

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Clip and mail

Enter to Win

(please print)

Share your Healthy Resolutions below. Your Name Street Address City State, ZIP Phone (with area code) Email Address Name of store that gives you Taste for Life City & State where store is located




Mail to: Healthy Resolutions 2017, Taste for Life, 149 Emerald Street, Suite O, 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 1/31/17.

Learn more about the products you could win! Acure Brightening Vegetable Peel is a green smoothie for your face! Sugar cane and apple cider offer nonabrasive exfoliation. Kale, spinach, and chlorella provide a vitamin-dense hydration boost. Acure Purifying Fruit Peel is a five-minute solution for dull skin. Papaya and pineapple enzyme, willow bark, and agave remove dead skin cells and decongest pores. American Health Natural-Raspberry-Flavor Ester-C 1000 mg Powder Packets deliver the 24-hour immune support of effervescent Ester-C Vitamin C plus B vitamins to support energy metabolism and electrolytes for hydration. Biomed Femi-Yin is an award-winning remedy for women experiencing hormonal changes. Keep your cool naturally. Soy-free, whole-herb formula provides symptom relief before, during, and after menopause.

Boiron Oscillococcinum, taken at the first sign of flu-like symptoms (fatigue, aches, chills) can make you feel like yourself again. Nondrowsy and recommended for ages 2 and up. Flora Udo’s Choice Green Blend combines super greens. Each serving contains two servings of organic vegetables. It’s fermented, making it easier to digest and promoting nutrient absorption. Garden of Life mykind Organics Vitamin C Spray provides 60 milligrams of vitamin C made from whole foods. Available in two flavors. Certified USDA Organic and Non-GMO Project Verified. HappyTot Fiber & Protein Pouches for picky eaters. A mix of organic fruits and veggies with added nutrients toddlers need—protein for growing bodies and fiber for digestive health. Health Direct AminoSculpt Sugar-Free delivers the original medical-grade type 1 collagen peptides. It’s non-GMO, paleo friendly, and gluten free. Mushroom Wisdom Maitake D-Fraction EZ Spray is made of well-researched Maitake D-Fraction PRO 4X for on-the-go immune support. Administer no matter where you are or what you’re doing. Natrol 5-HTP helps you keep calm no matter what 2017 throws your way. This is the best-selling 5-HTP brand in America. 100 percent drug-free. Natural Factors VegiDay Organic Coconut Crunch with fresh slices of roasted young coconut is the tastiest snack ever! These delicious snacks are gluten free and dairy free. Nature’s Answer Plant Head Protein is a delicious, 100 percent naturally nutritious supplement. Gluten free, soy free, dairy free, non-GMO, and free of common allergens. Nature’s Way Alive! MAX Potency multivitamin contains vitamins and minerals, greens, phytonutrients, antioxidants, digestive enzymes, and mushrooms. Supports bone health, energy, eye health, heart health, and immunity. NeoCell Biotin Bursts deliver beauty nutrients in a low-sugar Brazilian Acai Berry soft chew. Formulated to be as readily absorbable as possible, promoting luxurious hair and vibrant skin. New Chapter Bone Strength Take Care reduces the risk of osteoporosis and supports bone strength, joint flexibility, and heart health with vitamins K2 and D3 and plant-sourced calcium. North American Herb & Spice Hempanol PM Gelcaps are the natural way to support sleep function. Calm yourself to sleep through the powers of organic hemp plus hops. NOW Foods Easy Cleanse is a digestive cleansing program to support the body’s own detoxification mechanisms, easing the elimination of toxins from the body. Promotes a functional digestive system. Quantum Health TheraZinc Elderberry Lozenges give you the immune-boosting power of zinc gluconate combined with Sambucus nigra elderberry in a tasty lozenge. Ridgecrest Herbals Thyroid Thrive naturally nourishes and strengthens the thyroid, improves mood and energy, stabilizes metabolism, and promotes hormone balance. Terry Naturally Curamin Enhanced Whey Protein is the only whey protein plus Curamin for safe, effective pain relief. Two forms of whey, 18 grams of protein. Mixes instantly. Wakunaga Kyolic Brain Energy is a proprietary blend of brain-supportive herbs and nutrients designed to improve concentration and working memory by supporting healthy brain structure. Xlear Sinus & Nasal Spray adds xylitol to help ensure that in addition to cleansing, this saline spray also moisturizes and protects delicate tissues.

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The Wellness Mama Cookbook by Katie Wells ($29.99, Harmony Books, 2016) Many of us begin the New Year with lofty goals of eating healthier but, between work-life and home-life responsibilities, it can be tough to stay the course. Katie Wells, mother of six young children and blogger at WellnessMama. com, has experienced this struggle and offers advice for overcoming it in her new book, The Wellness Mama Cookbook: 200 Easy-to-Prepare Recipes and Time-Saving Advice for the Busy Cook. Packed with family-friendly favorites, such as Sesame Chicken with Sugar Snap Peas and Protein-Packed Chocolate Mousse, with most dishes taking 30 minutes or less to prepare, Wells’s cookbook offers the home cook over 200 simple recipes. In addition to her meal planning, shopping, and kitchen tips, Wells offers readers a glimpse of how she “does it all”— providing a healthy lifestyle for her family while deftly navigating the pressures of everyday life.

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101 One Dish Dinners by Andrea Chesman ($16.95, Storey, 2016) In the modern age, it’s challenging enough to get a healthy meal on the table, but then there’s the clean-up—all those dishes! Prolific cookbook author Andrea Chesman’s new book, 101 One Dish Dinners, offers just the solution: Each of her no-fuss recipes can be prepared using just one Dutch oven, skillet, or casserole pan. As Chesman notes in the introduction to her cookbook, there is something truly American about the single-dish recipe, as this is the way many of our ancestors prepared their meals. Chesman’s book is both a nod to the past and a vault into the future that offers a wide range of recipes, including international favorites mixed with timeless classics that cover everything from soups and salads to gumbo. Full-color photographs throughout, as well as tips for choosing kitchen tools and pantry items, make Chesman’s newest release a must-have for busy home cooks.

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by Chungah Rhee ($24.95, Oxmoor House, 2016) Busy? Tired? Discouraged? Help is on the way, in the person of Chungah Rhee, founder, recipe developer, and photographer at the Damn Delicious blog. As a graduate student, Rhee took up the challenge of learning how to cook healthy meals, rather than rely on take-out every night. What started as a hobby for Rhee, and a way to lose weight, grew into a top-rated food blog, and now a cookbook packed with some of her most popular dishes, as well as exclusive new recipes, all designed to make home cooking fun, easy, and exciting every day. Rhee’s book aims to prove that preparing healthy meals every night is an attainable goal for anyone, or, as she writes, “no matter how busy or hectic life gets, there’s always time to put dinner on the table.” Rhee’s full-color photography will inspire even the most reluctant or inexperienced cooks.

by Hope Comerford ($19.99, Skyhorse, 2017) It can be a challenge to get dinner on the table every night. Why not let your slow cooker do the work for you? Hope Comerford, author of the popular blog A Busy Mom’s Slow Cooker Adventures, as well as The Gluten-Free Slow Cooker cookbook, makes her debut as the new voice of the Fix-It and Forget-It cookbook series with The Lazy and Slow Cookbook: 365 Days of Slow Cooker Recipes. This book includes 52 weeks of slow cooker dinner menus, divided by season, each with its own shopping list that can be uploaded to any smart phone with an accompanying QR code. The first recipe of each week is designed to provide leftovers that will be used in recipes later in the week, making the process even simpler. With a wide variety of flavors and textures, Comerford’s healthy and economical recipes will appeal to everyone at the table. www.tas teforl i fe.com

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NATURAL THYROID HEALTH STRIKING THE RIGHT BALANCE THE THYROID, A SMALL, BUTTERFLY-SHAPED GLAND BELOW YOUR ADAM’S APPLE, SERVES AS THE BODY’S THERMOSTAT FOR REGULATING METABOLISM. SOMETIMES THE THYROID PUMPS OUT HIGH OR INADEQUATE AMOUNTS OF HORMONES; BOTH SCENARIOS ARE PROBLEMATIC. In the case of an underactive thyroid, also called hypothyroidism, your body literally slows down. Because the thyroid doesn’t make enough thyroid hormones, everything from your pulse and temperature to the rate at which you burn calories starts to crawl. On the other hand, an overactive thyroid, called hyperthyroidism, sends the body’s systems into overdrive due to the overproduction of thyroid hormones.

Hypothyroidism is the far more common type of thyroid problem, with up to 20 million Americans affected, most of them women. Symptoms include fatigue, forgetfulness, depression, heavier periods, dry hair and skin, mood swings, weight gain, intolerance to cold, hoarse voice, and constipation. Hormone therapy might be unavoidable to treat severe thyroid imbalances; however, the following three key nutrients support a healthy thyroid gland.

Weighing In on Thyroid Health The relationship between thyroid disease and obesity is widely misunderstood. “We used to think that thyroid problems caused obesity, but we now know that they don’t,” explains Catherine Shanahan, MD. This is not to say that weight is off the hook. An unhealthy lifestyle can interfere with thyroid function. “Snacking or eating too often, eating toxic doses of sugar and refined, bleached, and deodorized oils, or other metabolism-disrupting compounds, lack of nutrients in the diet, and putting off sleep and exercise can send the delicate balance of the thyroid out of kilter,” says Dr. Shanahan. “I’ve seen many times that diet and lifestyle improvements alone can lead to the return of normal thyroid function.”

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Iodine “Every one of my patients with thyroid disease has been iodine deficient,” notes Catherine Shanahan, MD, author of Deep Nutrition: Why Your Genes Need Natural Food. She points out that this mineral is often a key part of thyroid health and recommends dulse seaweed as an incredibly iodine-rich food. “A single ounce is enough for the week. You can snack on it when you crave salt or snip it with culinary shears and sprinkle over a salad dressed with peanut or sesame oil, soy sauce, and balsamic vinegar,” she adds. Other good sources of iodine include iodized salt, seafood such as tuna and shrimp, dairy products, and breads and cereals. If you eat a lot of food containing goitrogens, substances found in soy and cruciferous veggies such as cabbage, broccoli, cauliflower, and Brussels

sprouts, this can interfere with the way your body uses iodine and supplementation may be useful. Those with unexplained fatigue or muscle pain, especially if there is cold intolerance, breast tenderness or cysts, weight gain, or constipation, might benefit from iodine supplements, says Jacob Teitelbaum, MD, author of Real Cause, Real Cure. Be aware that too much iodine can aggravate the thyroid and worsen existing thyroid conditions so consult with a healthcare practitioner and consider getting tested for iodine deficiency before you supplement.

Selenium This mineral plays a crucial role in the proper functioning of the thyroid gland, while research shows that too-low selenium intake increases the risk of thyroid disease. Historically, much of the selenium in American diets comes from

animal-based foods, although another great source is Brazil nuts. With another thyroid condition, Hashimoto’s disease, the body produces antibodies that interfere with the release of thyroid hormones. It can lead to symptoms such as anxiety, depression, dry skin, cold intolerance, puffy eyes, muscle cramps and fatigue, constipation, and slow thinking. Hashimoto’s disease, like hypothyroidism, is treated with thyroid hormones. Supplementing with the mineral selenium—since it supports the body’s manufacture and use of thyroid hormones—can be beneficial for those with this thyroid problem. Work with a healthcare practitioner to get the green light on supplementation. Research shows that those with celiac disease are often deficient in selenium.

Zinc The mineral zinc plays a part in the production of thyroid hormones. Without enough zinc in your body, thyroid hormones are hard-pressed to do their job. Research shows when overweight women with hypothyroidism take zinc and selenium supplements, their thyroid health improves. If you supplement with a zinc product, make sure it’s properly balanced with copper to counteract zinc’s action of blocking copper absorption. TFL 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). SELECTED SOURCES “Current Knowledge on the Importance of Selenium in Food for Living Organisms: A Review” by M. Kieliszek and S. Blazejak, Molecules, 5/16 ■ “Effects of Zinc and Selenium Supplementation on Thyroid Function in Overweight and Obese Hypothyroid Female Patients: A Randomized Double-Blind Controlled Trial” by S. Mahmoodianfard et al., J Am Coll Nutr, 2015 ■ “Iodine,” 2/17/16; “Selenium,” 2/11/16, National Institutes of Health, https://ods.od.nih.gov ■ “Low Population Selenium Status Is Associated with Increased Prevalence of Thyroid Disease” by Q. Wu et al., J Clin Endocrinol Metab, 11/15 ■ Personal communication: Catherine Shanahan; Jacob Teitelbaum, 11/16 ■ “The Role of Iodine and Selenium in Autoimmune Thyroiditis” by L.H. Duntas, Horm Metab Res, 9/15 ■ “Selenium Deficiency in Celiac Disease: Risk of Autoimmune Thyroid Diseases” by A.V. Stazi and B. Trinti, Minerva Med, 12/08

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s d o o f r e Sup e t a r b e l to Ce

OD AS O F G N DICINE I E US M R U YO What makes superfoods so super? While the term is a bit of a buzzword these days, it’s more about nutrients than trendiness.

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The term generally encompasses edibles that are rich in compounds, like antioxidants and fiber, that promote good health. You can find plenty of superfoods, like the 10 that follow, right at your neighborhood market. BLUEBERRIES Low in calories and high in nutrients, blueberries are tops when it comes to antioxidants. They’ve been shown to help prevent DNA damage, which can cause cancer and promote aging. They help prevent heart disease. They can lower blood pressure. They may reduce the risk of heart attacks. Studies of elderly patients indicate that blueberries can improve brain function. They can help lower blood sugar levels and the risk of Type 2 diabetes. The upshot: Want a fruit that’s readily available, can be eaten fresh or frozen, and is brimming with health benefits? Reach for blueberries.

KALE Dark green vegetables are nutrition powerhouses, and kale is the cruciferous king. Kale is part of the Brassica family of veggies—broccoli, cauliflower, and cabbage—which are known for their ability to fight heart disease and cancer. Ounce for ounce, kale contains more iron than beef. Just over a cupful provides 14 percent of the daily requirement for calcium, 659 percent of the vitamin A requirement, and a whopping 900 percent of the vitamin K requirement. Kale comes in several varietals—curly, flat Tuscan, blue, baby— and can be prepared in a number of ways. Blend it into a smoothie, bake it, sauté it, or eat it raw in a salad. To get the most benefit, pair kale with a fat to help your body absorb its nutrients. Be aware that raw kale can be hard on the digestive system. To prevent bloating and gas, limit your consumption of raw kale (in salads or smoothies) to no more than 48 tasteforlife

Did You Know? Blueberry juice ranks fourth among beverages that provide antioxidants, after pomegranate juice, red wine, and Concord grape juice.

a couple of times a week. The upshot: Eat more kale!

BROCCOLI Another cruciferous crusader, broccoli brims with nutritional benefits. It’s been linked to a decreased risk of diabetes, obesity, heart disease, and several types of cancer, and to improvement in weight loss, digestion, bone health, and skin texture. Eat one cup and you’ll have satisfied 100 percent of the daily nutritional requirement for vitamin C and vitamin K; broccoli is also a good source of potassium, vitamin A, and folate. For the best flavor, choose young stalks and eat soon after buying. Store it in a loose bag in your refrigerator’s crisper drawer. The upshot: This old standby lives up to its healthful reputation. Bring on the broccoli!

SALMON We all know fish is healthful, and salmon, packed with omega 3s, is considered the most healthful of the bunch. It’s been called brain food, and for good reason: the beneficial fatty acids found in salmon play a part in healthy brain function and may lower the risk of depression and Alzheimer’s disease—in addition to helping protect against cancer, high blood pressure, macular degenera-

tion, and asthma. They’re also hearthealthy and aid joint function. The upshot: Aim to eat at least two servings of salmon and other oily fish each week to obtain the essential fatty acids we need.

OATS If you want a hearty and healthy go-to winter breakfast, you can’t beat oatmeal. Beta glucan, the soluble fiber in oats, regulates carbohydrate absorption into the bloodstream, which keeps blood sugar and insulin levels steady, discouraging weight gain. Oats are also rich in magnesium, which helps prevent heart attacks and strokes and keeps blood pressure in check. Studies have linked consumption of magnesium-rich foods with a lower risk of developing Type 2 diabetes. The upshot: For an everyday grain, oats are tasty, versatile, and seriously good for you.

GARLIC A go-to herb for cooks everywhere, garlic has long been used for the health benefits provided through allicin, its active ingredient and the chemical that creates its pungent smell. Research confirms its anticoagulant activity, which reduces the risk of heart attacks. Garlic is being studied for its potential to slow DNA replication, inhibiting cancer cells and tumors. It may lower blood pressure, and has a history of use as an antifungal, antibacterial, and antiviral agent. The upshot: Packed with flavor and with vitamins and minerals, garlic is a great addition to many dishes and to your toolbox of healthy foods.

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EGGS Loaded with vitamins, minerals, protein, and healthy fats, eggs count as one of the most nutritious foods available. They raise HDL (good) cholesterol levels. Their yolks contain antioxidants lutein and zeaxanthin, which protect against cataracts and macular degeneration. One egg supplies not only six grams of protein, but also the proper balance of essential amino acids our bodies need to make full use of that protein. Add to that the fact that they’re filling, which makes them a good choice for people watching their weight. The upshot: Eggs: perfect packaging, perfect contents.

TOMATOES They’re low-calorie, anti-inflammatory, full of antioxidants, and a good side dish with breakfast, lunch, or dinner. Tomatoes are also a great source of vitamins A and C, along with lycopene, a carotenoid that promotes heart health and healthy cholesterol and may help prevent cancer, particularly prostate cancer. They contain fiber, which aids in digestion and weight loss and helps control blood sugar levels. Because the vitamin C in tomatoes helps the body absorb calcium and iron, it makes sense to pair the fruit with calcium-rich foods such as cheese or iron-rich meat and spinach to obtain the most nutritional benefits. The upshot: No matter how you pronounce it, the humble tomato is an ordinary food with extraordinary health benefits.

copper, manganese, potassium, phosphorus, zinc, and selenium. It’s packed with antioxidants. Studies show it may increase good (HDL) cholesterol and decrease bad (LDL). It may significantly lower the risk of heart disease. It can protect the skin from sun damage and improve brain function. And if that’s not enough, it’s delicious! The upshot: Nibbled in moderation (it does contain sugar and quite a few calories, after all), dark chocolate is a pleasure you don’t have to feel guilty about. TFL SELECTED SOURCES “7 Proven Benefits of Dark Chocolate” by Kris Gunnars; “10 Proven Health Benefits of Blueberries” by Joe Leech; “Top 10 Health Benefits of Eating Eggs” by Kris Gunnars, www.AuthorityNutrition.com ■ “Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome” by A. Basu et al., 7/21/10; “Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults Without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations” by E.F. Goodrow et al., 10/06, J. Nutr ■ “Broccoli: Health Benefits, Nutritional Information” by Megan Ware, MedicalNewsToday. com, 3/7/16 ■ “Cruciferous Vegetables Intake and the Risk of Colorectal Cancer: A Meta-analysis of Observational Studies” by Q.J. Wu et al., Ann Oncol, 4/13 ■ “Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline” by E.E. Devore et al., Annals of Neurology, 4/25/12 ■ “The Health Benefits of Garlic”; “The Health Benefits of Salmon” by Jo Lewin, www.BBCGoodFood.com ■ “Healthy Recipes for Tomatoes—A True Antioxidant Food Star” by Megan O. Steintrager, www.Epicurious. com ■ “Here’s Why Kale Is So Good for You” by Mandy Oaklander, Time, 1/2/15 ■ “Impact of Multiple Genetic Polymorphisms on Effects of a 4-Week Blueberry Juice Intervention on Ex Vivio Induced Lymphocytic DNA Damage in Human Volunteers” by L.C. Wilms et al., Carcinogenesis, 6/13/07 ■ “Walnut May Be Top Nut for Heart Health” by Kathleen Doheny, WebMD.com, 3/28/11 ■ “Why Oats Are Good for You” by Joanna Blythman and Rosie Sykes, The Guardian, 1/6/14

WALNUTS It’s all about the antioxidants—and walnuts have more antioxidants than other nuts. That makes them a good food for keeping the heart healthy. They can also promote lower cholesterol and calm inflammation. Researchers are looking at their capacity to improve brain health as well. The upshot: With ample antioxidants as well as protein and fiber, walnuts make a great snack—one that will fill you up and help you avoid overeating at your next meal.

DARK CHOCOLATE Don’t think of it as a guilty pleasure. Chocolate— specifically dark chocolate with a high cocoa content—is a nutrient-dense treat. In addition to fiber, it contains minerals including iron, magnesium, www.tas teforl i fe.com

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IF A LACKLUSTER VISAGE HAS BEEN STARING BACK AT YOU FROM THE MIRROR THESE DAYS, IT’S TIME TO TAKE ACTION. THE DEAD OF WINTER HAS A WAY OF PUNISHING OUR SKIN, LEAVING BEHIND A DULL, DRAB, AND DRY COMPLEXION. BUT TAKE HEART, THERE’S MUCH YOU CAN DO TO RESTORE YOUR NATURAL GLOW. If you haven’t already been using a facial mask once a week, now’s the time to get into the habit. Look for deeply nourishing ingredients to help regenerate, reinvigorate, and replenish the skin. The following ingredients should help keep your skin soft and supple. (As always, when trying a new product, test a small patch of it in a well-hidden place, such as the inside of your wrist, to see if it causes a reaction. This is especially important if you have a history of sensitive skin.)

Moroccan Red Clay AKA Rhassoul Clay You’ll feel like you just visited the spa after using a soothing mask made of Moroccan red clay. This mineral-rich clay has been relied upon for centuries to beautify skin. It unclogs pores, reduces blemishes and blackheads, tones skin, and gently exfoliates and revitalizes the dry, flaky skin that commonly plagues us in winter. One to try: Acure Pore Clarifying Red Clay Mask

Bentonite Clay

Cactus Seed Oil

Freshen up a winter-weary complexion with this mineral-rich clay. Bentonite is known for its ability to heal and detoxify all skin types. It’s very calming for dry and flaking skin. Like other clays, bentonite reduces inflammation and exfoliates skin, freeing pores from dirt and oil. For extra exfoliating power, some clay masks also have caffeine-containing ingredients such as coffee bean extract or kola nut extract. These active ingredients increase circulation in the skin’s surface. One to try: DeVita CappuccinoCocoa Mud Masque

Look for this ingredient in a mask if you’re looking for anti-aging properties. Cactus seed oil contains large doses of skin-friendly vitamins and antioxidants that reduce the inflammation that damages skin. Some of its most vital nutrients are linoleic acid, which promotes skin turnover, and vitamin E, which helps skin retain moisture. One to try: MyChelle Dermaceuticals Hydrating Cactus Mask TFL

Watch what happens when Taste for Life staffers try facial masks! Check out our Trendspotting video at Tasteforlife.com/blogs/trendspotting/natural-facial-masks

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Polenta Breakfast Cake with Honey-Citrus Syrup GV From Let Us All Eat Cake by Catherine Ruehle with Sarah Scheffel ($24.99, Ten Speed Press, 2014)

60 minutes prep time ■ makes 1 9-inch-diameter cake (serves 12)

Polenta Cake Nonstick cooking spray or coconut oil 1K c Gluten-Free Whole Grain Flour Blend (recipe follows) 1 c almond meal* 1 c finely ground polenta or cornmeal K tsp xanthan gum 1 c finely chopped natural almonds (brown skins on) 1 c (2 sticks) unsalted butter or Earth Balance Vegan Buttery Sticks, at room temperature 1 c organic cane sugar 2 tsp organic orange zest 3 room-temperature eggs or Flax Egg Replacer** K c freshly squeezed orange juice, at room temperature 2 tsp pure vanilla extract 12 whole natural almonds (brown skins on), for garnish Honey-Citrus Syrup Juice of 2 lemons Juice of 2 oranges 2 Tbsp raw honey or maple syrup 1. Preheat oven to 350°. Lightly oil a 9-inch-diameter cake pan with nonstick cooking spray or coconut oil. Then line the bottom of the pan with parchment paper. (Don’t be tempted to skip the parchment—this cake tends to stick to the bottom of the pan.) 2. To make the cake: In a medium bowl, whisk together flour blend, almond meal, polenta, and xanthan gum. Stir in chopped almonds. 3. In the bowl of a stand mixer fitted with the paddle attachment, beat butter and sugar on medium speed until light and fluffy, about 2 minutes. Scrape down bowl. Add orange zest and beat until incorporated. Add eggs, orange juice, and vanilla and mix on low to combine. Then mix on medium for 30 seconds until incorporated. Remove bowl from mixer and fold in flour mixture.

4. Scrape batter into prepared pan and smooth top with a spatula. Arrange whole almonds on top in a decorative fashion. Bake in center of oven for 35 to 45 minutes, until a toothpick inserted into center tests clean. 5. While the cake bakes, make Honey-Citrus syrup: In a small saucepan, combine lemon and orange juices with honey and bring to a simmer over medium heat, stirring to dissolve honey. Continue simmering, stirring often, until mixture thickens and forms a thin syrup, about 5 minutes. Set aside to cool. 6. When cake is done baking, transfer pan to a wire rack. While cake is still hot, prick surface with a toothpick and pour glaze over top. Allow cake to cool completely before removing it from pan, or slice and serve directly from pan while cake is still warm. 7. To store, tightly wrap pan in plastic wrap, or transfer any leftover slices to a large resealable plastic bag or airtight container. Keep at room temperature for 1 to 2 days or in the refrigerator for 5 to 7 days. Or you can freeze it up to 2 months; thaw at room temperature before removing the plastic and serving. * To make 1 cup of almond meal from scratch, simply pulse 1K cups blanched almonds in a food processor or blender until very finely ground. Don’t just turn on the processor and walk away, as you may return to discover you’ve made almond butter! Freeze leftovers in an airtight container up to 6 months. ** To make Flax Egg Replacer for the equivalent of one large egg, whisk 1 tablespoon ground flaxseed with 3 tablespoons water in a glass measuring cup. Set aside for about 3 minutes, or until the mixture has thickened and become fluffy. Add the flax eggs to the wet ingredients in your recipe and mix well to combine. Flax egg replacer works best in cakes that call for four eggs or fewer and will yield very similar results to the “real” thing. Per serving: 434 Calories, 10 g Protein, 46 g Carbohydrates, 4 g Fiber, 25 g Total fat (11 g sat, 10 g mono, 3 g poly), 22 mg Sodium, ★★★★★ Manganese, ★★ Vitamin B2 (riboflavin), B3 (niacin), C, E, Magnesium, Phosphorus, Selenium, ★ Vitamin A, B1 (thiamine), Folate, Copper, Iron, Potassium

Gluten-Free Whole Grain Flour Blend dGnV From Let Us All Eat Cake by Catherine Ruehle with Sarah Scheffel ($24.99, Ten Speed Press, 2014)

5 minutes prep time ■ makes about 4 cups

2 c sweet sorghum flour 1 c white rice flour 1 c potato starch (not flour)

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1. In a large bowl, whisk sorghum flour, rice flour, and potato starch until well combined. 2. Store in an airtight container in your pantry or another cool, dark place for up to 1 month. For longer-term storage, keep in the refrigerator up to 6 months or in the freezer up to 1 year. Before using, bring to room temperature. Just before measuring, whisk flour blend to aerate it in case it has settled. Sifting is not necessary if you whisk.

JA N UA RY 201 7

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NEEDS OMEGA-3s Based on SPINS Scan Data

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GREEN TEA & WEIGHT LOSS EXTRACT MAY BUMP THE SCALE IN YOUR FAVOR OBESITY IS ONE OF THE MOST CHALLENGING ISSUES IN WOMEN’S HEALTHCARE. NUTRITIONAL MODIFICATIONS, EXERCISE PROGRAMS, BEHAVIORAL THERAPY, AND AGENTS THAT CAN AFFECT INSULIN RESISTANCE, FAT BURNING, FAT OXIDATION, AND METABOLIC RATES OCCUPY CENTRAL ROLES, BUT NO ONE STRATEGY PRODUCES CONSISTENT RESULTS. Green tea has been studied for its beneficial effects on metabolic diseases. Epigallocatechin gallate (EGCG) is the most abundant green tea catechin and is considered the most bioactive constituent that can reduce body weight through thermogenesis and by decreasing fat cell proliferation.

The Science One study has demonstrated that green tea extracts and drinks could reduce body weight and body mass index in obese individuals within two months. On the other hand, a study by some of the same authors of that study found that 302 milligrams (mg) of EGCG daily did not reduce weight in obese women. The more recent study increased the concentration of EGCG to a daily dose of approximately 857 mg to examine the effects on weight in obese individuals. This randomized, double-blind trial was conducted in 115 obese women. Women were randomized to either a highdose green tea group or placebo group for 12 weeks. One capsule of green tea or placebo was given three times per day, 30 minutes after meals, for a total daily dose of 856.8 mg EGCG. After 12 weeks, those taking EGCG lost about three pounds and reduced their waist circumference by about an inch. The study also demonstrated a trend of decreased total cholesterol and decreased LDL cholesterol. Significantly lower levels of ghrelin (the hunger hormone) and elevated levels of adiponectin were also seen in the green tea group compared with the placebo group. (Low levels of adiponectin are associated with inflammation, insulin resistance, and increased risk of Type 2 diabetes.)

Takeaway For perspective on dosing, one might look for a capsule of green tea extract of approximately 330 mg, of which 45 percent is EGCG. If two capsules are taken 30 minutes after each meal (three times a day), this would then be close to 900 mg of EGCG per day, slightly more than the 856.8 mg in the recent study. TFL

Tori Hudson, ND, is a Taste for Life editorial advisor. She is a clinical professor at National College of Naturopathic Medicine, Southwest College of Naturopathic Medicine, and Bastyr University. Dr. Hudson is the medical director of her clinic, A Woman’s Time, in Portland, OR. SELECTED SOURCES “Effect of Green Tea Extract on Obese Women: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial” by C. Hsu et al., 2008; “Therapeutic Effect of High-Dose Green Tea Extract on Weight Reduction: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial” by I. Chen et al., 2015, Clinical Nutrition n “Green Tea Supplementation Affects Body Weights, Lipids, and Lipid Peroxidation in Obese Subjects with Metabolic Syndrome” by A. Basu et al., J Am Coll Nutr, 2010 www.tas teforl i fe.com

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WHY FOOD WASTE MATTERS AND WHAT YOU CAN DO ABOUT IT HOW MANY TIMES A WEEK DO YOU CHUCK ROTTING PRODUCE OR TOSS FORGOTTEN LEFTOVERS? THESE DAILY HABITS MAY SEEM INCONSEQUENTIAL, BUT THEY ADD UP. Average Americans waste about 30 percent of the food they buy, according to the US Department of Agriculture’s Economic Research Service. According to Jonathan Bloom, author of American Wasteland, the average family of four loses $1,365 to $2,275 a year on uneaten food. Additional waste occurs during the harvest, packing, processing, distribution, retail, and food service processes. Nationally, the amount of food wasted is “enough to fill the Sears Tower 44 times,” Agri-

Doing the Numbers In developing countries, 40 percent of food losses occur post-harvest or during processing. In industrialized countries, 40 percent of food waste occurs at the retail and consumer levels.

What You Can Do The US has pledged to reduce food waste 50 percent by 2030. Here are ways you can help:

✔ Plan your meals for the week and make shopping lists.

✔ Shop at home first. See what you have in the house and plan meals around those ingredients.

✔ Understand that “sell by” dates do not indicate

✔ ✔

SOURCE Food and Agriculture Organization of the United Nations

culture Secretary Tom Vilsack recently told NPR. In addition to the economic losses, there’s the depletion of natural resources to consider. Each year, American food production accounts for 80 percent of all freshwater consumed, according to a 2012 Natural Resources Defense Council report. Most wasted food—about 95 percent—ends up in landfills. There, it decomposes quickly, producing methane gas, a greenhouse gas that contributes to climate change, according to the US Environmental Protection Agency.

when a food should be discarded. Many foods are safe to eat after the sell by date. The date simply indicates when a food tastes best. Keep imperfect produce out of landfills by buying “ugly” fruits and veggies. Misshapen produce typically sells for less money, and it’s fine to eat. If your bread always gets moldy before you eat it, put half the loaf in the freezer. Fruits and veggies (in addition to roots and tubers) are the most commonly wasted food. Keep them as fresh as possible for as long as possible by learning proper storage techniques. Many fruits emit natural gases as they ripen, which makes nearby produce spoil faster. Keep tomatoes, bananas, and apples away from other types of produce. When you are prepping produce for a meal, save edible trimmings and peels for other dishes—such as soups, smoothies, or stir fries. Compost unavoidable food waste, such as eggshells and coffee grounds. TFL

SELECTED SOURCES American Wasteland by Jonathan Bloom ($26, Da Capo, 2011) ■ “In Fight Against Food Waste, Brits Find a Worthy Battlefield: The Home” by Dan Charles, 10/15/16; It’s Time to Get Serious About Reducing Food Waste, Feds Say,” by Allison Aubrey, 9/16/15; “These 27 Solutions Could Help the US Slash Food Waste” by Allison Aubrey, 3/15/16, www.NPR.org ■ “The Progressive Increase of Food Waste in America and Its Environmental Impact” by K.D. Hall et al., PLOS ONE, 2009 ■ “Reducing Wasted Food at Home,” United States Environmental Protection Agency, www.EPA.gov, 11/22/16 ■ “Wasted: How America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill” by Dana Gunders, NRDC Issue Paper, 8/12

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