Page 1

Compliments of

Weight + Fitness Protein shakes for all. page 38

Natural Beauty Perk up skin and hair. page 52

tasteforlife January 2018

®

“C”yourself healthy RELIEVE BACK PAIN • JUMP-START METABOLISM • HEALTHY RESOLUTIONS CONTEST

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Empowering Extraordinary Health®

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TYPE TYPE I, II,I, II, III,III, V and V and XX

5 Types 5 Types of Food of Food Source Source Collagen Collagen

SKINSKIN

GUTGUT

JOINTS JOINTS

WHY WHY IS IS COLLAGEN COLLAGEN IMPORTANT? IMPORTANT? Collagen Collagen is one is one of the of reasons the reasons our bodies our bodies don’tdon’t fall apart. fall apart. Collagen Collagen literally literally functions functions to hold to hold you together. you together. But But whatwhat is collagen? is collagen? Collagen Collagen is ais a protein protein made made up ofupbuilding of building blocks blocks called called amino amino acids acids and and is soisimportant so important thatthat it it makes makes up approximately up approximately 30 percent 30 percent of of all the all proteins the proteins in the in body, the body, and and different different bodily bodily systems systems and and organs organs needneed specific specific proteins proteins serving serving a variety a variety of functions. of functions. The The truthtruth is that is that collagen collagen is literally is literally DR. JOSH DR. JOSH AXE,AXE, Founder Founder everywhere everywhere in the in body, the body, and and whenwhen there’s there’s enough enough collagen collagen in the in the body,body, thenthen we we can can “keep “keep ourselves ourselves together” together” and and are are humming humming along. along.

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WHY WHY MULTI-COLLAGEN MULTI-COLLAGEN PROTEIN PROTEIN POWDER? POWDER? If you’re If you’re looking looking to boost to boost your your collagen collagen intake, intake, Dr. Axe Dr. Axe Multi-Collagen Multi-Collagen Protein Protein powder powder couldcould be just bewhat just what you’reyou’re looking looking for. Most for. Most collagens collagens on the on market the market feature feature only only one source one source of collagen, of collagen, but Dr. butAxe Dr.Multi Axe Multi Collagen Collagen Protein Protein features features five collagen five collagen typestypes from from four different four different sources! sources! Dr. Axe Dr. Axe MultiMulti Collagen Collagen Protein Protein includes includes hydrolyzed hydrolyzed bovine bovine collagen collagen peptides, peptides, chicken chicken bone bone brothbroth collagen collagen concentrate, concentrate, hydrolyzed hydrolyzed fish fish collagen collagen peptides peptides and and eggshell eggshell membrane membrane collagen, collagen, featuring featuring collagen collagen Type Type I, II, I, II, III, V and III, VX.and X. Odorless, Odorless, tasteless tasteless and easy-to-mix and easy-to-mix Dr. Axe Dr.Multi Axe Multi Collagen Collagen Protein Protein can be canadded be added to a wide to a wide variety variety of healthy of healthy foodsfoods and beverages. and beverages.

† † † † PROMOTE PROMOTE HEALTHY HEALTHY SKINSKIN | †SUPPORT | SUPPORT HEALTHY HEALTHY DIGESTIVE DIGESTIVE FUNCTION FUNCTION | † SUPPORT | SUPPORT HEALTHY HEALTHY JOINTS JOINTS

HOW HOW TOTO USE USE

FORFOR BEST BEST RESULTS, RESULTS, USEUSE 1 (OR 1 (OR UP TO UP3) TOSERVINGS 3) SERVINGS DAILY. DAILY.

Include Include 2 Tablespoons 2 Tablespoons in your in your morning morning smoothie. smoothie. AddAdd to baking to baking dishes, dishes, muffins, muffins, barsbars or pancakes or pancakes to increase to increase protein protein intake. intake. Replace Replace unhealthy unhealthy protein protein powder powder withwith this.this. Create Create a chia a chia coconut coconut collagen collagen pudding. pudding. TakeTake several several Tablespoons Tablespoons of collagen of collagen pre-preand and post-workout. post-workout. †

These† statements These statements have not have been notevaluated been evaluated by the Food by theand Food Drug andAdministration. Drug Administration. This product This product is not intended is not intended to diagnose, to diagnose, treat, cure treat, orcure prevent or prevent any disease. any disease.

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JANUARY 2018

18

The Whole30

Control inflammation and aid digestion with these delicious recipes.

23

Boost Your Metabolism Keep weight in check.

26

We’ve Got Your Back

Manage back pain with tips from Dr. Jacob Teitelbaum.

18

61

Taste for Life 2018 Healthy Resolutions Giveaway Take part in our biggest giveaway of the year!

departments 8 Editor’s Note 10 News Bites

Olive oil protects against cognitive decline • Prenatal multivitamin/mineral supplements reduce autism risk • Yoga boosts energy and brain performance • More

33 Savor the Season

Warm up winter with a tasty pumpkin soup recipe.

34 Healthy Planet

Get the latest on the B Corp movement.

38 Weight + Fitness © 2017 GHAZALLE BADIOZAMANI

23

61

2018

Healthy Resolutions

26

Protein shakes are great for seniors.

42 Smart Supplements

Everything you need to know about OPCs.

45 Herbal Helpers

Beat the winter blues with St. John’s wort.

GIVEAWAY

50 Hot Products 52 Natural Beauty

Nutrients that benefit hair and skin.

56 Healthy Family

Vitamin C is “essential” for good health.

64 Last Word For more health & wellness resources visit

tasteforlife.com

www.

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

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/tasteforlifemag

/tasteforlifemag

@TasteforLife www.tas teforl i fe.com

/tasteforlife JANUARY 2018

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Save $1.00 off any 3 (THREE) Stonyfield® Organic single serve or 1 (ONE) Multipack (4-pack or larger) or Large Cup (24-32oz)

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** Kids Tubes have 25% less sugar than the leading kids’ yogurt with 3g of sugar per oz vs. 4g of sugar per oz in the leading kids’ yogurt.

*** Whole milk pouches will have 35% less sugar than the leading kids’ yogurt with 2.6g of sugar per oz vs. 4g of sugar per oz in the leading kids’ yogurt.

Not subject to doubling. Void if sold, reproduced, altered, or expired and wherever taxed, regulated, restricted or prohibited by law. Limit one coupon per purchase of specified product(s). Consumer pays applicable sales tax. Coupon may not be combined with any other offer. Coupons not properly redeemed will be voided. Retailer: For each coupon accepted as an authorized agent we will pay you the face value of the coupon plus 8 cents handling. Invoices proving purchase of sufficient stock to cover all coupons redeemed must be shown upon request. Cash value 1/20 cent. Redeem by mail to: Stonyfield Farm, Inc., CMS Dept. # 52159, One Fawcett Drive, Del Rio, TX 78840. VOID in LA & NV.

© 2018 Stonyfield Farm, Inc.

12/5/17 10:33 AM


EDITOR’S NOTE

Welcome, 2018! There’s a term for overthinking called “analysis paralysis.” If you lean this way, it can be challenging to achieve goals because you’re always stuck in your head. And despite how it feels, thinking is not really doing. Then there’s “extinct by instinct.” This happens when you make impulsive decisions (despite the red flags) because they feel right at the time, continually sabatoging your progress. Maybe there’s a middle way, and maybe this is the year you find the perfect approach to realizing your dreams. If 2018 is your year for change, enter our Healthy Resolutions contest on page 61. Let us know your plans, and you may win more than $450 worth of natural products! If you’ve reached a plateau with your weight management or fitness goals, you’ll find plenty of inspiration in this issue. The Whole30 plan eliminates for 30 days foods that may be causing inflammation. It’s a complete reset that can get you off sugary and processed foods. I’ve seen people finally able to release stubborn pounds on this program. They look and feel fantastic! Learn more, and try Whole30 recipes starting on page 18 to see if this approach is right for you. On page 23, “Boost Your Metabolism” introduces healthy habits that guard against the weight gain associated with the stress hormone cortisol. On page 38, we also report on new research showing that getting more protein throughout the day protects against loss of muscle mass, which is especially important for seniors. Wherever 2018 takes you, may you have peace, health, and joy. Happy New Year! To your health,

Lynn Tryba

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) 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 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); ©2018 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

A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ 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 201 8

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BREATHE BETTER... Naturally

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Use the natural alternative to medicated sprays. Doctor-recommended Xlear® Triple Action Nasal Spray alleviates congestion and dryness due to colds, flu, and indoor allergies without drugs, rebound, or addiction. xlear.com

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CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. X LE AR .COM

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11/16/17 4:48 PM


BRAIN BOOSTERS

7 steps to BRAIN HEALTH The American Heart Association has identified key factors that promote cardiovascular wellness. An advisory from the association says those same factors may also foster ideal brain health. The AHA’s “Life’s Simple 7” urges individuals to 1 Manage blood pressure. 2 Control cholesterol. 3 Keep blood sugar normal. 4 Get physically active. 5 Eat a healthy diet. 6 Lose extra weight. 7 Don’t smoke. SOURCE “Seven Steps to Keep Your Brain Healthy . . .” American Heart Association, 9/7/17

Remember your OLIVE OIL The Mediterranean diet has been linked to many health benefits, including lower rates of dementia. Temple University researchers have zeroed in on extra-virgin olive oil as the ingredient that may do the most to protect against cognitive decline. “We found that olive oil reduces brain inflammation, but most importantly activates a process known as autophagy,” said Domenico Pratico, MD. Autophagy is the process by which cells break down and remove toxins and other debris, including the amyloid plaques and tangles that are prevalent in the brains of Alzheimer’s patients. SOURCE “Temple Study: Extra-Virgin Olive Oil Preserves Memory & Protects Brain Against Alzheimer’s,” Temple University Health System, 6/21/17

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The Better Vitamin C.

®

, Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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HEALTHY PREGNANCY

MULTIS studied for autism reduction Women who take a multivitamin/mineral supplement during pregnancy may reduce the risk of their child’s developing autism by 30 percent. The study from Drexel University adds to the small pool of knowledge concerning autism risk and diet. “There have been more studies in recent years about varied aspects of diet during pregnancy and autism risk involving multivitamins, iron, folic acid, vitamin D, and more, but the evidence is still inconclusive,” said Elizabeth DeVilbiss, PhD, who led the Drexel study. Her associate Brian Lee, PhD, added that the “potential link between supplement use during pregnancy and autism is intriguing because it suggests a possible avenue for risk reduction.” SOURCE “Multivitamin Use During Pregnancy Linked to Lower Risk of Autism with Intellectual Disability,” Drexel University, 10/5/17

Hope & Possibility

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Redd Remedies and Dr. Gregory Jantz, Founder of The Center • A Place of Hope have teamed up to develop a special line of nutritional supplements that deliver nourishment at the root level and support for mindbody balance. Dr. Jantz says, “I believe Redd Remedies has created an ideal line of premium products, and we see them helping our patients every day.” This partnership is dedicated to helping people achieve health and hope so they can live life to the fullest.

Questions? 888.453.5058 support@reddremedies.com reddremedies.com Redd Remedies, Bradley, IL 60915 *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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CULINARY CORNER

Feel fuller—with MUSHROOMS A mushroom-rich breakfast may leave you feeling fuller than one with meat as the main ingredient. That’s the conclusion of a new study published in the journal Appetite. Researchers served mushroomand meat-based breakfasts in which the protein and calorie levels were the same. Men and women ate one of the two breakfasts for 10 days. Those in the mushroom group reported significantly less hunger and greater fullness. White button mushrooms were used. SOURCE “Feel Fuller, Longer with Mushrooms,” Mushroom Council, 10/19/17

Organic relief, it’s in the bag.

Introducing USDA Organic, individually wrapped drops in a convenient, resealable bag.

© 2017 Quantum Health

TheraZinc®, with the immune support of clinically proven zinc gluconate, is available in Elderberry Raspberry and Blood Orange. Perfect at the first sign of a throat tickle or sniffle.* Cough Relief, quickly quiets coughs with effective menthol. Whether you prefer Meyer Lemon & Honey or Bing Cherry, Cough Relief will help ease you back to your feet. * 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.

Find a store near you www.quantumhealth.com/organicdrops www.tas teforl i fe.com

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TURN OVER A NEW LEAF

golden collagen WITH A

INGREDIENTS:

• 2 Cups of Coconut Water • ¾ Cup of Pineapples • 1 Teaspoon of Turmeric Powder • 2 Tablespoon of Neocell Super CollagenTM Powder • 1 Tablespoon of Chia Seeds HOW TO MAKE IT: • ½ Orange 1. Blend all ingredients, top with desired • ½ Lemon Juiced amount of hemp seeds. • Hemp Seeds 2. Sprinkle with pumpkin spice and enjoy! • Pinch of Pumpkin spice

For more Collagen infused recipes visit neocell.com/recipes Super Collagen contains clinically studied BioActive NeoCell Collagen which supports healthy collagen formation throughout the body. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are enzymatically hydrolyzed into small peptides that are both bioavailable and bioactive in the body.* TM

Super Collagen & OTHER NEOCELL FORMULAS ARE AVAILABLE AT NATURAL PRODUCT RETAILERS NATIONWIDE. TM

TM

© 2016 NeoCell corp.

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Try these delicious bone broth recipes! .com http://tasteforlife.com/bone-broth

Bone Broth Pecan Pie Energy Balls

Nitro Beet Frittata

GET MOVING

YOGA increases energy and brain functions Practicing just 25 minutes of yoga or mindfulness meditation each day leads to better brain performance, according to a recent study. Researchers found that focusing on “a limited number of targets like breathing and posing” during a yoga session can lead to “positive carryover effects” after the session. That may mean increased energy and a better ability to control knee-jerk emotional responses, among other benefits.

Seven Layer Bean Dip

SOURCE “Yoga and Meditation Improve Brain Function and Energy Levels,” University of Waterloo, 9/6/17

Exercise combo BEST for heart Heart disease patients who practiced both yoga and aerobic exercise experienced more health benefits than those who practiced just one form of exercise. In a new study, dual exercisers saw greater reductions in blood pressure, body mass index, and cholesterol. They also experienced mental, physical, and vascular stress reduction.

Bone Broth Turmeric Vegetable Fried Rice

SOURCE “Yoga and Aerobic Exercise Together May Improve Heart Disease Risk Factors,” American College of Cardiology, 10/19/17

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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?

CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING

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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BONE BROTH

PROTEIN

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

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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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B Y L I S A FA B I A N

THE WHOLE30 PUSH YOUR RESET BUTTON

THE BEGINNING OF A NEW YEAR FEELS LIKE A FRESH START. PERHAPS THAT’S WHY IT’S SUCH A COMMON TIME FOR PEOPLE TO MAKE POSITIVE CHANGES. THE POPULAR WHOLE30 PROGRAM HAS HELPED MANY DO JUST THAT BY TRANSFORMING THEIR DIETS—AND ULTIMATELY THEIR LIVES—FOR THE BETTER.

A simple concept, the Whole30 posits that certain foods (including legumes, dairy, grains, and sugar) may be having a negative effect on your health. Program participants completely eliminate for 30 days certain food groups that may be creating inflammation, digestive difficulties, and hormonal imbalance. This time period is like pushing the body’s reset button—helping it to heal inflammation while boosting metabolism and changing undesirable eating habits. What can you eat on the Whole30? Fruit, vegetables, seafood, eggs, meat, herbs, spices, and healthy fats can be enjoyed on the 30day program. Followers of the Whole30 note improved energy, sleep, digestion, mood, pain levels, and attention span. Once the 30 days are over, eliminated foods are carefully added back to the diet. Special attention is paid to what happens next. Has the bloating returned? Do the joints swell and feel painful? Are the sugar cravings back? A return of symptoms lets you know that certain reintroduced foods may be negatively affecting your health. Consideration is then given to how often you should be consuming these items—if at all. Success for the Whole30 program depends upon lots of whole-food ingredients made into uncomplicated dishes that can be prepared quickly and easily. The following Whole30-approved dishes give a sample of this popular way of eating. SOURCE The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

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

For a guide to nutrition breakdowns, see page 8. ALL PHOTOS © 2017 BY GHAZALLE BADIOZAMANI

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Veggie Hash with Eggs dGnV From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

45 minutes prep time ■ serves 4

3 Tbsp extra-virgin olive oil 3 medium carrots, peeled and chopped 3 medium parsnips, peeled and chopped 1 medium red onion, chopped 2 c quartered button mushrooms 2 cloves garlic, minced 1 tsp chili powder K tsp ground cumin K tsp smoked paprika K tsp coarse salt K tsp black pepper 8 large eggs 2 to 3 Tbsp torn fresh cilantro 1. Place a rack in center of oven. Preheat oven to 425°. Line a rimmed baking pan with parchment paper. 2. Combine oil, carrots, parsnips, onion, mushrooms, garlic, chili powder, cumin, smoked paprika, salt, and pepper in a large bowl; toss to coat. Spread vegetables on baking pan. Roast for 20 minutes. 3. Make eight indentations in the hash and carefully break an egg into each indentation. Roast until egg whites are set, 8 to 10 minutes more. 4. Top with cilantro and serve. Kitchen Note: A combo of carrots, parsnips, red onion, and mushrooms spiced with cumin, smoked paprika, and chili powder provides a “nest” for eggs roasted just until the whites are set. The yolks are still creamy and provide a rich “sauce” for the veggies. Per serving: 333 Calories, 14 g Protein, 28 g Carbohydrates, 8 g Fiber, 19 g Total fat (4 g sat), 479 mg Sodium, ★★★★★ Vitamin A, K, ★★★★ Vitamin C, Phosphorus, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin B6, E, Potassium, ★ Vitamin B1 (thiamine), B3 (niacin), B12, Calcium, Iron, Magnesium, Zinc

Creamy Broccoli-Kale Soup dG From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

30 minutes prep time ■ serves 4

1 Tbsp extra-virgin olive oil 2 leeks, white parts only, cut into 1-inch pieces 2 cloves garlic, minced 1 lb broccoli, trimmed and coarsely chopped (about 4 c) 1. In a large pot, heat oil over medium heat. Add leeks and garlic and cook, stirring frequently, until leeks are softened, 3 to 5 minutes. 2. Stir in broccoli, kale, salt, pepper flakes, and broth. Bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, until broccoli is tender, about 10 minutes. Add 1 cup of the coconut milk and cook until heated through, about 1 minute. 3. Carefully transfer soup to a blender, in batches if necessary, and let cool briefly. Pulse a few times and then blend until smooth and return to pot. (Or use an immersion blender and blend directly in pot.) 4. Top servings of soup with a swirl of remaining coconut milk.

1 K V 5 1

bunch kale, stalks removed, leaves chopped tsp salt tsp red pepper flakes c Whole30-compliant chicken broth* can (13.5 oz) Whole30-compliant coconut milk**, divided

*Whole30-compliant chicken broth contains no added sugar (sometimes seen in the form of dextrose) or MSG. Look for brands that leave out these ingredients, or make your own broth. **Whole30-compliant coconut milk contains no sweeteners or sulfates of any kinds. Potassium metabisulfate, for example, is a common ingredient in some brands of canned coconut milk. This ingredient is not compliant on the Whole30 program. Kitchen Note: Two of the most nutritious green vegetables—one cruciferous, one leafy—come together in this superfood soup! Per serving: 379 Calories, 14 g Protein, 25 g Carbohydrates, 6 g Fiber, 29 g Total fat (21 g sat), 460 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Phosphorus, ★★★ Vitamin A, B3 (niacin), Iron, Potassium, ★★ Vitamin B6, Magnesium, ★ Vitamin B1 (thiamine), B2 (riboflavin), E, Calcium, Zinc

www.tas teforl i fe.com

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Ancho-Clementine Salmon with Herbed Sweet Potato Fries dGn From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

35 minutes prep time ■ serves 4

For the Fries 1K lb sweet potatoes, cut into K-inch-thick sticks 3 Tbsp extra-virgin olive oil 1 tsp dried oregano 1 tsp garlic powder 1 tsp rosemary, crushed 1 tsp salt K tsp black pepper K tsp dried thyme

For the Salmon Grated zest and juice of 2 clementines or 2 mandarin oranges 2 tsp ground ancho chili powder 1 tsp dried oregano K tsp garlic powder K tsp salt 4 skin-on salmon fillets (4 to 6 oz each)

1. Preheat oven to 425°. Line a large rimmed baking pan with parchment paper. 2. Make the fries: Combine sweet potatoes, oil, oregano, garlic powder, rosemary, salt, pepper, and thyme. Toss to coat, and then arrange fries in a single layer on half of pan. Roast for 12 minutes. 3. For the salmon: Meanwhile, combine zest, chili powder, oregano, garlic powder, and salt. Rub onto salmon fillets. 4. Place fillets on other half of pan. Bake until salmon just starts to flake with a fork and the fries are tender and golden brown, 12 to 15 minutes. Drizzle clementine juice over salmon and serve. Kitchen Note: Ancho chili powder is made from dried poblano peppers. It has a rich, fruity, and slightly smoky flavor that is wonderful paired with the citrusy sweetness of the clementines. Per serving: 558 Calories, 32 g Protein, 41 g Carbohydrates, 7 g Fiber, 30 g Total fat (6 g sat), 843 mg Sodium, ★★★★★ Vitamin A, B3 (niacin), B6, B12, Phosphorus, ★★★★ Vitamin C, ★★★ Vitamin B1 (thiamine), E, Potassium, ★★ Vitamin B2 (riboflavin), K, Magnesium, ★ Iron

Shrimp and Mango Salad dGn From The Whole30 Fast & Easy by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2017)

20 minutes prep time ■ serves 2

For the Dressing K tsp grated lime zest 2 Tbsp fresh lime juice N c extra-virgin olive oil 1 Tbsp chopped fresh cilantro 2 tsp finely chopped seeded jalapeño V tsp salt

For the Salad 1 Tbsp extra-virgin olive oil 8 oz peeled and deveined large shrimp (see Tip) 1 tsp chili powder V tsp salt 6 c torn Bibb lettuce leaves 1 medium ripe mango, peeled, pitted, and diced 1 medium ripe avocado, halved, pitted, peeled, and diced

1. Make the dressing: In a small bowl, combine lime zest and juice. While whisking, drizzle in oil until combined. Stir in cilantro, jalapeño, and salt. 2. Make the salad: In a large skillet, heat oil over medium-high heat. Add shrimp, chili powder, and salt. Cook, stirring, until shrimp are opaque, about 5 minutes. 3. Arrange lettuce leaves on serving plates. Top with mango, avocado, and shrimp. Drizzle salads with dressing and serve. Tip: To make this recipe even faster, use cooked shrimp in place of the fresh shrimp. Cook the shrimp with the chili powder and salt for just 1 to 2 minutes or until heated through. Kitchen Note: To prep the mango for this salad, stand the mango upright on a cutting board and cut down along each side of the large pit. Place each mango half skin-side down on the cutting board and cut a crosshatch pattern in the flesh down to the skin. Run the knife closely against the inside of the skin to pop the flesh out and create diced fruit. Per serving: 671 Calories, 21 g Protein, 41 g Carbohydrates, 12 g Fiber, 51 g Total fat (7 g sat), 990 mg Sodium, ★★★★★ Vitamin A, C, E, K, Phosphorus, ★★★★ Vitamin B6, ★★★ Potassium, ★★ Vitamin B2 (riboflavin), B3 (niacin), B12, Iron, Magnesium, ★ Vitamin B1 (thiamine), Calcium, Zinc

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BY JANE EKLUND

Boost your metabolism WHAT WORKS

IF YOU FIND THAT MAINTAINING THE WEIGHT YOU WANT ISN’T AS EASY AS IT USED TO BE, YOU’RE NOT ALONE. METABOLISM CAN BE SLOWED DOWN BY A COUPLE OF FACTORS THAT AFFECT PRETTY MUCH EVERYBODY: AGING AND STRESS. BUT DON’T WORRY—YOU DON’T NEED TO RESIGN YOURSELF TO A SLOWLY EXPANDING WAISTLINE. THERE ARE A NUMBER OF STEPS TO TAKE TO BOOST A LAGGING METABOLISM.

Put simply, metabolism is the term for the body’s converting food into energy. It’s what keeps you breathing, thinking, digesting, pumping blood, and staying at the right temperature. And it can change over time.

The Big Slowdown

Aging: When you hit your mid-20s, your muscle mass starts to drop and your body fat increases. Pair that with a reduction in activity due to work and family demands, and most of us need fewer calories to maintain our weight as we grow older. Men over 60, for instance, need about 350 fewer calories than their teenage counterparts. And women frequently lose muscle mass and put on pounds as a side effect of hormone changes brought on by menopause.

Stress: That pumped-up feeling you get when you’re stressed out? Ironically, it does just the opposite of pumping up metabolism. Cortisol, an adrenal hormone that’s released during times of stress, comes in handy when you need to respond fast. It supplies a burst of energy, kick-starts memory, and raises the pain threshold. But low-level chronic stress, the kind not brought on by a need to, say, swerve the car to avoid a dog or retrieve a statistic for a pop quiz, can leave you with cortisol that isn’t released. Instead, it can increase blood sugar, up carbohydrate cravings, and result in weight gain— and raise chances of a host of health problems including high cholesterol and blood pressure, heart disease, and cognitive impairment. www.tas teforl i fe.com

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Did You Know? Taking 10 deep breaths can help reduce anxiety and the elevated cortisol levels that make it hard to lose weight.

Speed It Up

You can’t get any younger, but you can set goals to be active and healthy at every stage of life. While you may not be able to remove all of the stressors in your life, you can work to alleviate the damage they do to your body and your psyche. Try some of these tactics to boost your metabolism and shrink your waistline: Sleep: If you cut corners on your nighttime zzz, you’re likely to make up for your tiredness by overeating the next day. Sleep deprivation can also make it harder for the body to regulate appetite and eating, according to studies that have found it lowers levels of leptin, the hormone that lets you know when you are full. The solution: Organize your schedule to get a full night’s rest—every night. If your lack of sleep is caused by insomnia, check your “sleep hygiene”—make your bedroom comfortable and focused on shut-eye and wind down your activities before bedtime. Short-term fasting: There’s evidence that, in some organisms, a lifelong restricted diet that cuts calories by more than a third leads to a longer, healthier life with fewer diseases like cancer and heart conditions. Does it work for humans too? Scientists haven’t figured that out yet—and really, would you want to deny yourself the pleasures of food for an entire lifetime? Luckily, you don’t have to. You can get the benefits of longterm fasting with monthly short-term periods of calorie restrictions, according to the results of a recent study. Researchers put middle-aged mice on a low-protein, low-calorie diet for two four-day periods a month; the rest of the month they could eat as much as they pleased. Good news for the mice: They lived longer than their peers, they lost weight, they retained their mental capacities as they aged, and they were 45 percent less likely to get cancer.

During their fasts, their blood sugar and insulin levels dropped dramatically. There’s good news for humans too. The scientists tried out the short-term fasts on people, putting volunteers on a regimen of 725 to 1090 calories five consecutive days every month; on the other days, the participants ate as they usually did. After only three months, they lost abdominal fat, became more fit, and had lower blood glucose levels. Exercise: Since losing muscle mass correlates with the metabolism’s slowing down, a simple way to up your metabolism is to work out regularly, with an eye toward challenging your muscles. Start a routine of aerobic exercise; if you already have an aerobic routine, amp it up. The more intense it is, the more calories you burn. Try switching from high to lower intensity during an exercise session. For instance, run as fast as you can for a minute, walk for two minutes, then repeat several times. Consider weightlifting: Strengthening your muscles will help streamline the work of burning calories. Fill up on fiber: If you eat high-fiber foods, you’ll fill up with fewer calories, and the fiber will help your body process foods more efficiently. You’ll chew longer and feel full longer. Fiber provides a host of other health benefits as well. So when you’re hungry, reach for fruits, vegetables, beans, and grains that are good sources of fiber. Be sure to drink plenty of water too.

The Upshot

A slowing metabolism often means a growing waistline, but if you’re uncomfortable with the extra pounds, there are plenty of options for boosting your metabolism. Even better, putting them into practice may well improve your overall health. TFL

SELECTED SOURCES “Can You Boost Your Metabolism?” MedlinePlus, US National Library of Medicine, https://MedlinePlus.gov, 11/6/17 ■ “The Effects of Fiber on Metabolic Rate” by Mala Srivastava, www.SFGate.com ■ “How to Boost Your Metabolism with Exercise,” www.WebMD.com, 1/23/17 ■ “Metabolism: Myths and Facts” by Christian Nordqvist, www.MedicalNewsToday.com, 7/18/17 ■ “Short-Term Fasting May Improve Health” by Mitch Leslie, Science, www.ScienceMag.org, 6/18/15 ■ “Understanding Cortisol; the Stress Hormone” by Gail Innis, Michigan State University Extension, http://msue.anr.msu.edu, 8/24/14

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One of the most common chronic pain conditions is back pain, which affects an estimated 36 million Americans. It is the price we pay for being an upright species. Fortunately, it is also very treatable.

Common Causes of Back Pain

Muscle and ligament strain or weakness is the most common cause of back pain. This is so even if your back X-ray or MRI is abnormal (as an upright species,

26 tasteforlife

Excerpted with permission from the Cures A-Z app. Cures A-Z is a medical guide for people who prefer to use natural therapies to manage health issues when they can. It was developed by worldrenowned integrative physician, researcher, and bestselling author Jacob Teitelbaum, MD, along with his wife, nutritionist Laurie Teitelbaum.

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most everyone shows normal wear and tear on X-ray). This may be associated with the spine getting pulled out of position (e.g., scoliosis and subluxations). Spine arthritis is common and ignored by most physicians and even some chiropractors. Disc disease is the only cause that most physicians are taught to treat (by surgery) and is all most think of. If you have weakness/decreased function in a foot or hand from disc disease or spine narrowing, surgery is reasonable. However, in most cases conservative measures—including treating muscle pain—are preferred. Find a body worker who does myofascial release. Consider ergonomics. This includes your body and your environment— uneven hip heights or shoulder heights, no wrist or arm rests on your work-area chair, carrying a wallet in your back pocket, etc.

Lifestyle Advice ■ If it hurts, don’t do it. ■ Lift from the waist. ■ Stretch and do yoga. ■ Use hot compresses, hot baths, and massage. ■ Sleep on a medium-firm mattress instead of a firm mattress (as feels best to you). Manipulation & Physical Therapy ■ Get chiropractic and osteopathic manipulations. ■ There are many excellent types of massage and body work. Myofascial release and Rolfing can be especially helpful. ■ Find a physical therapist familiar with Janet Travell MD’s “trigger point” and “spray and stretch” techniques (most are not). ■ Prolotherapy injections into muscles/ligament areas around the spine can strengthen them and be very helpful for chronic pain.

Treatment of Back Pain

In most cases of back pain, there is a mix of causes occurring. Because of this, it is reasonable to do the following in combination.

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Recommended Supplements for Back Health

Consider using the following together for six weeks to see the full effect (though benefits are often seen in one week or earlier). They can then be used as needed (continue the multivitamin powder long term). They can be added to any back pain medications you may be on. ■ Take a good multivitamin powder each day. ■ Take MSM, 2,500 to 3,000 milligrams (mg) a day. ■ Look for supplements with willow bark, boswellia, cherry, curcumin, DLPA, and natto. Rub Pain Away With topical comfrey—try it—you’ll like it!

Energy dragging? Sudden mood changes? Trouble concentrating? Sugar cravings?

* 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.

30 tasteforlife

Mind-Body Approaches Mind-body approaches developed by the late John Sarno, MD, can also be helpful. For more information, see Dr. Sarno’s book The Divided Mind: The Epidemic of Mindbody Disorders ($16.99, Harper Perennial, 2007) and his classic Healing Back Pain: The Mind-Body Connection ($16, Grand Central Life & Style, 2010). Also see my book Pain Free 1-23: A Proven Program for Eliminating Chronic Pain NOW ($19, McGraw-Hill Education, 2006). Many other treatments can help, and surgery is usually not needed for back pain relief. TFL Jacob Teitelbaum, MD is a board-certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes. Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies.

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From The Edgy Veg ($27.95, Robert Rose, 2017)

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2 Tbsp coconut oil 4 c water 1 large white onion, 6 c pumpkin purée sliced (fresh* or canned) 4 garlic cloves, minced 1 Tbsp lemon juice, 2 tsp coriander seeds freshly squeezed 1 tsp chili powder Sea salt 2 Tbsp dried sage Freshly ground black 1 celery stalk, chopped pepper 2 carrots, chopped Fresh sage leaves 1 yellow-flesh potato, (optional) peeled and diced 2 vegetable bouillon cubes 1. In large stock pot, heat oil over medium-high heat. Add onion and garlic. Sauté for about 3-5 minutes, until translucent. Add coriander, chili powder, sage, celery, carrots, and potato. Sauté for 5 minutes, until potato starts to stick to pot. 2. Add bouillon cubes, water, pumpkin purée, lemon juice, 2 teaspoons of the salt, and 1 teaspoon of pepper. Stir to combine. Bring to a boil. Immediately reduce heat to medium-low and simmer 40 minutes, stirring occasionally, until thickened slightly. 3. In three batches, carefully transfer soup to blender. Blend each batch on high, until completely smooth. Once all puréed batches have been transferred back to the pot, warm over medium heat and season to taste with salt and pepper. Garnish with fresh sage leaves, if desired. *To make fresh pumpkin purée: Preheat oven to 400˚. Cut a large pumpkin in half and place cut side down on a baking sheet lined with parchment paper. Roast for about 45 minutes, until skin is dark and flesh is soft. Remove from oven, let cool for 15 minutes, and scoop flesh from skin with a spoon. Transfer to a food processor and purée until smooth. Per serving: 264 Calories, 6 g Protein, 48 g Carbohydrates, 15 g Fiber, 8 g Total fat (7 g sat), 372 mg Sodium ★★★★★ Vitamin A, C, K, ★★★ Iron, Potassium, ★★ Magnesium, Phosphorus, Vitamin B6, E, ★ Calcium, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin)

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HEALTHY PLANET BY JESSICA RICARD

B CORP HOW BUSINESSES ARE WORKING TOWARD POSITIVE CHANGE WITHOUT KNOWING IT, YOU MAY BE BUYING GOODS FROM MANUFACTURERS WHO COMMIT TO BEING GREEN AND ASSISTING THEIR WORKERS IN MOVING FROM WELFARE TO SUCCESSFUL CAREERS. THE BOOKS YOU BUY COULD BE COMING FROM A SELLER WHO RECYCLES USED BOOKS AND USES THE FUNDS TO SUPPORT LOCAL LIBRARIES AND GLOBAL LITERACY. Companies around the world have been redefining their mission to use business as a force for good by solving social and environmental problems. They’re becoming Certified B Corporations, a program that launched in 2007.

ing, was “viewed as positive by Herbatint management since they knew all companies were being held to the same high standard of rigor and verification,” Sioussat said.

Taking a Closer Look

“B” the Change

In terms of governance, transparency lies at the forefront. B Corps must have employee-facing or public Through requiring practices such as transparency, clarity with regard to company finances and operacommitment to protecting the environment and retions, as well as a clear mission. sources, and defining their responsibilities to workB Corps pay significant attention to income iners, B Corp certification challenges companies to not equality, whether it be the gap between their lowestonly be the best in the world, but also the best for and highest-paid workers, going above the world—serving society as well as and beyond basic employee benefits, shareholders. and/or providing skills and training Currently, there are about 2,000 opportunities for people to move up in companies in 50 countries working to the workplace. redefine success in global business, A positive impact on the community according to the Harvard Business Reis another consideration. Locally sourcview. Perhaps the most famous meming goods and services, advocating for bers are Patagonia and Ben & Jerry’s. social and environmental programs, Obtaining B Corp certification is an and making an effort to hire from local, excellent way companies can stand “The B Corp underserved populations are ways out among the greenwashing hype movement is one of businesses can prove their commitbeing promoted by some companies the most important ment to community. that don’t walk their talk. Becoming in our lifetime, Additionally, a proven commitment certified is a rigorous, time-consuming built on the simple to environmental stewardship, such process that assesses companies in fact that business as using renewable energy and envifour areas: governance, workers, comimpacts and serves ronmentally beneficial materials, and munity, and environment. more than just showing an interest in sustainable prac“In the Bioforce portfolio of brands, shareholders—it tices proves companies are concerned Herbatint is the first to become B Corp has an equal with the environment. certified,” said Pierce Sioussat, CEO of responsibility to the Whether you’re part of a company Bioforce USA, the company responsicommunity and to with a mission to become B Corp certible for making Herbatint available to the planet.” fied or a consumer determined to buy the American marketplace. Herbatint B Corp-certified goods and services, “made the investment to build a new – Rose Marcario, choose to use business as a force for LEED certified manufacturing facility CEO, Patagonia good. TFL and put in place new worker policies that provide environmentally friendly READ MORE “The B Corp Movement and Why It Matters” transportation and community proby Pierce Sioussat, www.NaturalProductsInsider.com, 8/17/17 ■ “Why Companies grams. They then made the decision to become one Are Becoming B Corporations” by Suntae Kim, Matthew J. Karlesky, Christopher G. Myers, and Todd Schifeling, Harvard Business Review, 6/17/16 of the first Italian companies (and to date the only hair color company) to become B Corp certified,” Sioussat said. LEARN MORE Visit www.BCorporation.net. The B Corp certification process, while challeng-

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WEIGHT + FITNESS B Y D AV E C L A R K E

PROTEIN SHAKES FOR ALL WHY SENIORS SHOULD ADD SHAKES TO THEIR NUTRITIONAL REGIMEN WORD OF THE DAY: SARCOPENIA. THE DEGENERATIVE LOSS OF MUSCLE MASS THAT BEGINS AS EARLY AS THE FOURTH DECADE OF LIFE, SPEEDS UP AROUND AGE 65, AND HAPPENS EVEN FASTER AROUND AGE 75. “Once you lose more than 10 percent of your muscle mass, your immune system doesn’t function properly,” Randall J. Urban, MD, chair of the Department of Internal Medicine at the University of Texas Medical Branch in Galveston, told AARP. And a weakened immune system is just the beginning of the problems seniors face, according to Caryl Nowson, PhD, chair of nutrition and aging at Australia’s School of Exercise and Nutrition Sciences at Deakin University. Research shows loss of skeletal muscle mass and strength can lead to increased mortality, morbidity, and reduced quality of life in older people. Dr. Nowson’s research team found that an increase of 25 percent in protein over the USDA requirements for people older than 70 was the best way to go. Studies showed that people who followed the lower recommended amounts had lost muscle mass compared to those who followed the higher-dose recommendation.

38 tasteforlife

Snack Ideas Looking for high-protein snacks that won’t leave you sluggish? In addition to protein powders and bars, consider ■ Hard-boiled eggs ■ Almonds ■ Greek yogurt ■ Seeds

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Pick a Protein Powder

Pace Yourself—and Your Protein Intake Paul Arciero, DPE, director of the Human Nutrition & Metabolism Laboratory at Skidmore College, has been studying our nutritional relationship to proteins for 30 years. What’s he learned? Pacing your protein intake throughout the day can substantially improve your body composition (less body fat, especially harmful abdominal visceral fat), blood sugar levels, and blood glucose while improving blood pressure and reducing cellular (oxidative) stress, thus reducing free-radical damage. Protein pacing, Arciero says, requires you to eat four to six mini meals daily, each including at least 20 grams of quality protein. The first meal should be within an hour of waking and the last within two hours before bedtime. If you pace your proteins, your athletic performance will improve as well, says Arciero. In addition to an increase in lean muscle mass, you will improve your upper and lower body strength and aerobic power. Not surprisingly, Arciero recommends protein pacing with regular exercise for maximum results. He’s devised the acronym PRISE to keep you focused.

The top five rated proteins are cow’s milk, eggs, casein (milk protein), soy protein, and whey. Whey protein isolate: Whey is one of the three proteins derived from the components in milk. Whey isolates contain the highest percentage of pure protein and can be almost lactose-free, carbohydrate-free, and fat-free. Whey protein concentrate: Whey concentrates have low, but still significant, levels of fat and cholesterol. They are about 29 percent to 89 percent protein by weight. Casein protein: Another milk byproduct, casein provides a slow release of amino acids into the bloodstream for several hours. Protein blends: Protein blends, a combination of proteins (often from whey, casein, peas, rice, eggs, or soy), differ from a singlesource protein in that they release their proteins at different times, helping sustain the benefits over a longer period of time. As children, we thought shakes were wonderful. Lucky for us, what goes around comes around. Nearing or reached your 70s? Break out the protein powder and, as they used to say when you were a younger lad or lass: Keep on truckin’. TFL SELECTED SOURCES “How to Get Into the Best Shape of Your Life, According to Science” by Kristin Canning, www.Health.com, 3/27/17 ■ “Increased Protein Intake and Meal Frequency Reduces Abdominal Fat During Energy Balance and Energy Deficit” by P.J. Arciero et al., Obesity, 7/13 ■ “Protein Requirements and Recommendations for Older People: A Review” by C. Nowson and S. O’Connell, Nutrients, 8/15 ■ “Supplements to Take in Your 50s, 60s, and 70s” by Amy Paturel, AARP The Magazine, www.AARP.org

P – Protein pacing R – Resistance training I – Intensity interval (highintensity interval training, HIIT) S – Stretching E – Endurance

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SMART SUPPLEMENTS BY V I C TO R I A D O L BY TO E WS , M P H

THE ABCs OF OPCs HEALTH-ENHANCING ANTIOXIDANTS FROM PINE BARK, GRAPE SEED, AND CRANBERRY ONE OF THE REASONS FRUITS AND VEGETABLES RANK AS NUTRITIONAL ROCK STARS IS THAT THEY ARE EXCELLENT SOURCES OF ANTIOXIDANTS. NUTRITION SCIENTISTS CONTINUE TO SHINE A SPOTLIGHT ON ONE CLASS OF ANTIOXIDANTS CALLED POLYPHENOLS BECAUSE THEY STAND OUT AS BEING EXCEPTIONALLY BENEFICIAL. FORTUNATELY, POLYPHENOLS CAN BE FOUND IN SOME PRETTY TASTY FOODS, FROM FRUITS AND CHOCOLATE TO WINE AND TEA. One particularly healthy class of polyphenols is called oligomeric proanthocyanidins, OPCs for short, and they are found in supplements derived from grape seed extract, pine bark extract, and cranberry extract, among other sources. The proanthocyanidins extracted from pine bark are often known as Pycnogenol since this is the specific pine bark extract used in most scientific research. OPCs offer a surprising range of health benefits for both the inside and the outside of the body.

Clear Thinking Keeping a sharp mind, especially as the years add up, ranks high on most people’s wish list. Turns out, OPCs might lend a hand. Recently, a year-long study in healthy people ages 55 to 70 years old provided Pycnogenol supplements in the amount of 100 milligrams (mg) daily to some, with the others serving as controls. By the end of the year, the Pycnogenol group showed better scores in several tests of mental performance, including improvements in terms of

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everyday situations. Who doesn’t want to stop losing their car keys? Apparently, you don’t need to wait until you’re older to get a cognition boost from OPCs. Another study compared attention and mental performance in healthy folks (ages 35 to 55) who worked professional jobs. After three months of daily supplementation with 150 mg of Pycnogenol, those taking Pycnogenol (compared to those not taking it) showed better mental skills in their work tasks. Increased alertness and decreased anxiety were also shown.

cyanidins increase blood flow to the skin, so nutrients can be better delivered and waste products shuttled away. Pycnogenol supplementation also benefits skin by protecting against UV sun damage. Over time,

Glowing Skin Pycnogenol seems to offer a brainsplus-beauty combo package, since in addition to keen minds, this polyphenol can improve the look of skin. OPCs fight free radicals since they are powerful antioxidants: This alone justifies adding them to your skin-protecting arsenal. OPCs protect skin collagen (the stuff that makes skin smooth, firm, and strong) from free radical attack and enzymes that would otherwise degrade it. In addition, proantho-

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sun exposure can cause areas of hyperpigmentation that look like brown patches on the face and neck. Supplementing with Pycnogenol can reduce the size and lighten the color of these brown patches.

Banish UTIs Cranberries have been used to prevent urinary tract infections (UTIs) for many years, but they should not be relied on alone for treating an active infection (which generally requires antibiotics). The latest thinking on cranberries’ benefits is that the OPCs in this tart berry are responsible for blocking bacteria from sticking to the wall of the bladder, and in this way, they derail a budding infection. When women who suffer from recurrent UTIs take cranberry extract (in daily pill form), their risk of a new UTI goes down dramatically compared to women not taking cranberry pills.

Joint Health Several studies report OPCs may reduce inflammation and pain associated with mild osteoarthritis. Studies indicate that the antioxidant properties of Pycnogenol, combined with inflammation-fighting effects and joint protection, could provide a measure of symptom relief for those with mild osteoarthritis. So far, the research indicates that Pycnogenol would be an add-on option, rather than taking the place of medications.

Menopause OPCs might provide reprieve for perimenopausal women. Previous research in a group of 170 women taking 30 mg of Pycnogenol twice a day found that after three months of use, women taking this supplement—compared to those taking dummy pills—experienced fewer hot flashes. Meanwhile, more recent research with grape seed extract also found fewer hot flashes and sleep disturbances in the group taking OPCs. Wherever you get your polyphenols, know that you are treating your body right when you provide it with these powerful antioxidants. TFL Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “The COFU3 Study. Improvement in Cognitive Function, Attention, Mental Performance with Pycnogenol in Healthy Subjects (55-70) with High Oxidative Stress” by G. Belcaro et al., J Neurosurg Sci, 12/15 n “Cranberry Supplementation in the Prevention of Non-severe Lower Urinary Tract Infections . . .” by A. Ledda et al., Eur Rev Med Pharmacol Sci, 1/15 n “Effect of Low-Dose French Maritime Pine Bark Extract on Climacteric Syndrome in 170 Perimenopausal Women . . .” by T. Kohama and M. Negami, J Reprod Med, 1-2/13 n “Effect of Oral Cranberry Extract . . . in Patients with Recurrent UTI . . .” by I. Singh et al., Int Urol Nephrol, 9/16 n “Effects of Grape Seed Proanthocyanidin Extract on Menopausal Symptoms, Body Composition, and Cardiovascular Parameters in Middle-Aged Women . . .” by M. Terauchi et al., Menopause, 9/14 n “French Maritime Pine Bark Extract (Pycnogenol) Effects on Human Skin . . .” by S. Grether-Beck et al., Skin Pharmacology and Physiology, 2016 n “Pycnogenol Improves Cognitive Function, Attention, Mental Performance and Specific Professional Skills in Healthy Professionals Aged 35-55” by G. Belcaro et al., J Neurosurg Sci, 12/14 n “Review of Sustained Relief of Osteoarthritis Symptoms with a Proprietary Extract from Pine Bark, Pycnogenol” by P.J. Rohdewald, J Med Food, 8/24/17 n “Skin Photoprotection by Natural Polyphenols: Anti-inflammatory, Antioxidant, and DNA Repair Mechanisms” by J.A. Nichols and S.K. Katiyar, Arch Dermatol Res, 3/10

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HERBAL HELPERS

ST. JOHN’S WORT AN HERBAL OPTION FOR ANXIETY AND DEPRESSION Excerpted with permission from Breakthrough Depression Solution by James M. Greenblatt, MD, with Winnie To, BS ($16.95, Sunrise River Press, 2016) ST. JOHN’S WORT IS A PERENNIAL HERB WITH YELLOW FLOWERS ORIGINALLY HAILING FROM EUROPE AND BLOOMING PRIMARILY IN THE SUMMERTIME. THE SCIENTIFIC NAME FOR ST. JOHN’S WORT, HYPERICUM PERFORATUM, LITERALLY TRANSLATES TO “ABOVE A GHOST,” AND LEGENDS AND FOLKLORE SAY THAT THE HERB HAS MAGICAL POWERS TO WARD OFF EVIL SPIRITS.

Long Lineage The use of St. John’s wort dates back to 400 BC, when the ancient Greeks and Romans used it to treat various ailments, including melancholia, snakebites, upset stomachs, and superficial wounds. Today, millions of people use St. John’s wort as a natural antidepressant to treat mild to moderate depression. Yet its effectiveness remains under constant debate. However, in countries such as Germany, St. John’s wort is licensed to treat anxiety, depression, and sleep disorders. It is also used as a pain reliever for individuals suffering from intense pain caused by

nerve damage, as it has antispasmodic and anti-inflammatory properties. A review conducted by Cochrane researchers evaluated 29 studies involving 5,489 patients with mild to moderate depression that compared treatment with St. John’s wort extract for four to 12 weeks with placebo or standard antidepressants. Overall, participants given the St. John’s wort extract experienced improvements superior to placebo and had fewer side effects compared with antidepressants. One 2009 study evaluated 440 patients who were treated with 500 milligrams (mg) of St. John’s wort for as long as one year and concluded

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that it was a safe and effective treatment for long-term use and noted its ability to prevent relapses in depression.

The Science Behind It Although it is unclear exactly how St. John’s wort works, scientists suspect that it is able to elevate levels of the neurotransmitters responsible for mood, such as serotonin, dopamine, and norepinephrine—similar to the effects from selective serotonin reuptake inhibitors (SSRIs). Research studies have focused primarily on two active ingredients found in the plant: hypericin and hyperforin. Hypericin has been shown to have antiviral activity and has been used in therapy against cancer and in HIV in stored blood. Hyperforin has been found to activate a particular receptor in the liver that activates the production of an enzyme used to metabolize medications. St. John’s wort can be used as a single agent to treat mild to moderate depression. Most of the published research studies used a dosage range between 300 and 1,200 mg. I typically recommend 300 mg three times daily for patients suffering from mild depression, with noted improvement in symptoms.

Of Note Although the herb is considered generally safe, there are still risks to consider before starting St. John’s wort. There is considerable variation in the amount of active ingredients in herbal supplements, based on preparation, including how the supplement is cultivated, harvested, and stored. These variations can trigger unwanted side effects such as dizziness, nausea, and elevated blood pressure, so it is advisable to obtain St. John’s wort supplementation from a trusted, high-quality source. Anyone who is considering St. John’s wort supplementation should consult with a medical professional, as it can potentially interfere with the effectiveness of several common medications such as birth control pills, blood thinners, heart disease drugs, and some cancer drugs. I would also advise caution while using St. John’s wort with antidepressants. Individuals with bipolar depression or a family history of bipolar disorder should not take St. John’s wort, as it can trigger manic episodes and psychosis. TFL James Greenblatt, MD, has been using a personalized model of integrative medicine to treat depression for more than 25 years and has seen thousands of patients improve and recover. He is a pioneer in the field of integrative medicine, having treated patients with mood disorders and complex eating disorders since 1990. He is currently the chief medical officer and vice president of medical services at Walden Behavior Care in Waltham, MA, and Medical Director of an integrative psychiatry clinic, Walden Psychiatric Associates (www.waldenpsychiatric.com/ programs-services/outpatient/). He is also an assistant clinical professor in the Department of Psychiatry at Tufts University School of Medicine in Boston and clinical faculty at Dartmouth College Geisel School of Medicine. Photo: Breakthrough Depression Solution.

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GLUTEN FREE FOCUS B Y E VA M I L O T T E

DISCOVER BUCKWHEAT IT’S NOT A WHEAT!

DESPITE WHAT ITS NAME LEADS YOU TO THINK, BUCKWHEAT IS NOT A RELATIVE OF WHEAT. IN FACT, IT’S A GLUTEN-FREE PSEUDOCEREAL, AND ITS “GRAIN” IS THE DRIED FRUIT OF A PLANT. Buckwheat is rich in fiber, magnesium, manganese, phosphorus, and copper. It also delivers B vitamins, zinc, selenium, and iron. Buckwheat offers many health benefits, including cholesterol reduction and anti-inflammatory, anticancer, and antidiabetic effects. Buckwheat has been shown to improve hypertension and to exhibit prebiotic and antioxidant activities. Buckwheat is a common ingredient in many northern European cuisines, including Polish. Buckwheat groats (toasted, crushed, and hulled buckwheat seeds) are used to make porridge and are also treated like rice in recipes. When buckwheat seeds are roasted and ground into flour, recipes such as pancakes, blinis, and noodles can be made. In Japanese cuisine, buckwheat is used to make soba—thin, light brown noodles served cold or in a broth. Ready for breakfast made with buckwheat? Read on! SELECTED SOURCES “Buckwheat as a Functional Food and Its Effects on Health” by J.A. Giménez-Bastida and H. Zielinski, J Agric Food Chem, 9/16/15 ■ Superfoods, 2nd edition by Tonia Reinhard, MS, RD ($24.95, Firefly Books, 2014)

Overnight Oat, Chia, and Buckwheat Porridge dGV From Kitchen Matters by Pamela Salzman ($22.99, Da Capo Press, 2017) 10 minutes prep time + 6 hours sit time ■ serves 2

N c raw buckwheat groats O c certified gluten-free old-fashioned rolled oats 2 Tbsp chia seeds 2 c unsweetened almond milk or dairy-free milk of choice K tsp orange zest N c freshly squeezed orange juice

N tsp pure vanilla extract 2 Tbsp unsulfured raisins 2 Tbsp chopped hazelnuts, walnuts, or pumpkin seeds Pinch sea salt K tsp ground cinnamon Optional sweetener: pure maple syrup or a few drops of stevia

1. Place all ingredients, except sweetener, if using, in a glass container and stir to combine. Cover and refrigerate overnight or for at least 6 hours. 2. Remove from refrigerator and stir to mix everything well. 3. Eat cold or at room temperature, or heat gently in a saucepan, if desired. Taste for sweetness and add your choice of sweetener, if desired. This porridge lasts for up to 3 days in the refrigerator. Kitchen Note: Stir ingredients together the night before and refrigerate for an instant breakfast the next day. Soaking the grains and nuts in this way also neutralizes the hard-to-digest phytic acid present in all of them, making this a very digestible dish. This porridge is great as is, but you can also top it with sliced bananas or berries. Per serving: 391 Calories, 13 g Protein, 56 g Carbohydrates, 14 g Fiber, 14 g Total fat (2 g sat), 322 mg Sodium, ★★★★★ Calcium, ★★★★ Phosphorus, ★★★ Magnesium, ★★ Vitamin B1 (thiamine), C, E, ★ Vitamin B2 (riboflavin), B3 (niacin), Iron, Potassium, Zinc

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Buckwheat Pancakes dGNV From the Taste for Life test kitchen 25 minutes prep time â– makes about 8 pancakes

c buckwheat flour c sorghum flour Tbsp potato starch tsp gluten-free baking powder K tsp xanthan gum L L 2 2

N tsp salt 1 egg 1 Tbsp oil, plus extra for greasing pan 1 c dairy-free milk

1. Whisk buckwheat flour, sorghum flour, potato starch, baking powder, xanthan gum, and salt together in a large bowl. 2. In a medium bowl, whisk together egg, oil, and milk until combined. 3. Stir wet ingredients into flour mixture until combined. A few lumps will remain. Batter will thicken as it stands. 4. Heat a small amount of oil in a nonstick skillet set over medium heat. Pour approximately N cup of batter onto skillet to form each pancake. Cook each pancake for approximately 3 minutes, until underside is browned. Flip and cook for an additional 1 to 2 minutes, until pancake is cooked through. Per serving (2 pancakes each): 173 Calories, 4 g Protein, 27 g Carbohydrates, 2 g Fiber, 6 g Total fat (1 g sat), 193 mg Sodium, ★ Vitamin B2 (riboflavin), B12, Magnesium, Phosphorus

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For more great natural products, visit www.TasteforLife.com/hot-products

Vegan Protein Powder

Garden of Life’s RAW Fit is a USDA Organic, non-GMO, raw, plant-based vegan protein powder for weight loss that is a delicious way to satisfy hunger and build muscle. www.GardenofLife.com

Anxiety Relief

EuroPharma’s AnxioCalm delivers a unique, clinically studied botanical that relieves occasional anxiety, stress, and nervous tension safely and effectively—without drowsiness. www.EuroPharmaUSA.com

Probiotics for Kids

Probiotic Kidstiks from American Health is the once-daily, super-easy way to give kids the probiotics they need to support their immune health. Because Probiotic Kidstiks is unflavored and blends completely into foods or beverages, kids won’t even know it’s there. Five billion multistrains per packet. Non-GMO. Vegetarian. www.AmericanHealthUS.com

Wild Oregano Oil

Oreganol P73 from North American Herb & Spice is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil and extracted without chemicals or alcohol. www.NorthAmericanHerbandSpice.com

Cardiovascular Support

NOW Foods’ NOW Krill & CoQ10 Softgels combine two of today’s most prominent and effective nutrients to provide superior cardiovascular health in one convenient supplement. 888-669-3663 www.NOWfoods.com

Immunity Aid

RidgeCrest Herbals’ ClearLungs Immune combines the synergistic blend of Chinese herbs from its award-winning ClearLungs Classic with herbs to support healthy immune function. www.RCherbals.com

Can’t find these products? Ask your store to contact the manufacturer directly. 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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FOOD FOR THOUGHT BY KELLI ANN WILSON

NEW YEAR, NEW YOU PICK A PLAN AND GET HEALTHY

Mindful Eating

The 2 Meal Day

by Jan Chozen Bays, MD ($16.95, Shambhala Publications, 2017)

by Max Lowery ($22.95, Kyle Books, 2018)

There’s a lot of talk about dieting around the beginning of the year. Holiday indulgences catch up with us, and we might be tempted to try a fad diet. Zen teacher Jan Chozen Bays offers a gentler solution in a new edition of her classic book Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Bays stresses that eating should bring us pleasure but often does the opposite because of our complicated relationship with food. For readers looking to escape from an endless cycle of anxietyproducing diets, calorie-counting, or eating disorders, Bays’s process can help build a healthy relationship with food using mindfulness. The updated edition contains a new chapter on guiding children toward mindful eating.

Stay Fit for Life by Joshua Kozak ($19.95, DK Publishing, 2017) Maybe you’re already eating a healthy diet but want to boost your fitness, or you’re hoping to avoid the diet trap altogether and shed holiday pounds by becoming more active. No matter what your situation, certified trainer and fitness industry expert Joshua Kozak offers the guidance you need to get in shape and stay in shape. Incorporating more than 60 exercises, target workout routines, and fitness programs, Kozak delivers a step-by-step guide to help readers incorporate movement into their daily lives. Whether they’re running, gardening, or just goofing off with the kids, readers of all fitness levels will find the motivation they need to get moving with Kozak’s simple yet effective workouts.

Statistics show the average person has tried more than 60 diets by middle age, and yet the obesity epidemic shows no signs of slowing down. That might leave us wondering: Why do we keep doing this to ourselves? In his new book, personal trainer and health coach Max Lowery offers a way to break free of the cycle of diet failure with intermittent fasting. Lowery’s plan is simple: Eat either breakfast and lunch, or lunch and dinner, every day, no exceptions. To aid readers in sticking to the plan and making healthy choices, Lowery offers weekly meal plans and a host of recipes. He also offers suggestions for ways to incorporate high-intensity interval training (HIIT) exercises to maximize the fat-burning potential of intermittent fasting.

James Duigan’s Blueprint for Health by James Duigan ($24.95, Sterling Publishing, 2017) What if there was a way to understand which factors are most important to our health and how we can improve them? Health expert and bestselling author James Duigan aims to demystify the wellness puzzle. His program rests on what he calls the four fundamental pillars of health: mindset, nutrition, movement, and sleep. His 14-day plan guides readers toward their best selves with exercises, meditations, affirmations, and more. Duigan offers tasty, nourishing recipes that integrate with the other aspects of his plan. If you’re looking to jump-start your journey toward health in the New Year, this plan can help put you on the path.

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NATURAL BEAUTY B Y TA S T E F O R L I F E S TA F F

YOUR BEAUTY CHECKLIST MAXIMIZE YOUR LOOKS NATURALLY NO MATTER WHAT YOUR BEAUTY CHALLENGES ARE, THERE ARE NUTRIENTS THAT CAN HELP YOU RESOLVE THEM. HERE WE FOCUS ON SUPPLEMENTS THAT CAN HELP RESTORE LUSTER TO HAIR AND REVITALIZE SKIN.

Hair ■ Vitamin D appears strongly linked to hair growth. Experts recommend a daily intake of 600 IU for most adults. ■ Vitamin B7, also known as biotin, is beneficial for hair. While rare, biotin deficiencies can cause hair loss, and those taking long-term antibiotics or antiseizure meds are at risk. Some gastrointestinal conditions may also prevent the absorption of B7. Supplemental biotin is available on its own (including in gummy and powder forms) or in a quality multivitamin/mineral.

■ Zinc may play a role in preventing baldness, but don’t exceed 100 milligrams (mg) daily from food and supplements. ■ Silica aids healthy hair growth. Some experts recommend taking 3 mg of choline-stabilized, concentrated orthosilicic acid once or twice a day, up to a maximum of 6 mg. ■ Collagen supplements help strengthen hair. ■ Saw palmetto extract can help reduce the incidence and appearance of thinning hair. continued on page 54

■ A deficiency in vitamin B12 can cause premature graying. ■ Essential fatty acids boost hair health. A study of 120 women with hair loss found that six months of supplementing with omega 3-rich fish oil, black currant seed oil, vitamins C and E, and lycopene resulted in a significant reduction in hair loss and improved hair thickness. ■ Stinging nettle capsules can boost hair growth and inhibit oil production in the scalp.

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ENJOY $1.00 OFF ANY ONE

(1)

ENJOY LIFE PRODUCT OVER $3.00 Manufacturer Coupon Do Not Double | 6/30/2018

CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Any other use constitutes fraud. No cashback. RETAILER: Enjoy Life Foods, reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Enjoy Life Foods #1680, NCH Marketing Services, PO Box 880001, El Paso, TX 88588-0001. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢. © 2018 Enjoy Life Foods, All Rights Reserved.

a worry-free visit to your snack drawer.

Permission comes in 60+ delicious varieties. See them all at enjoylifefoods.com.

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Skin ■ Hydrolyzed collagen supplements can help counteract the signs of aging, reduce fine lines and wrinkles, and decrease dryness and scaling. Researchers believe that collagen supplementation also helps increase people’s own collagen production. ■ Vitamin D, taken daily, helps clear up eczema, psoriasis, and acne. ■ Vitamin C is a powerful antioxidant that helps the body produce collagen. Collagen is the glue that holds the skin together and is key to a youthful look. Collagen production begins to decline after the age of 25, so the body needs all the help it can get.

■ B complex vitamins (niacin, thiamine, folate, riboflavin, B6, B12, biotin, and pantothenic acid) support healthy skin. These nutrients combat issues such as an uneven complexion, dryness, and wrinkles. Niacin (B3) has been shown to reduce redness, minimize dark spots, resolve acne, and increase hydration. ■ Evening primrose and borage oils promote soft, supple skin. Both contain gamma linolenic acid (GLA), which also aids healthy growth of hair and nails. ■ Argan oil supplements improve skin firmness, particularly in menopausal women. ■ Hyaluronic acid (HA) keeps skin soft and supple by retaining water, helping prevent dry skin and crow’s feet, and contributing to a dewy look. One study found that participants who took 120 mg daily of HA for six weeks experienced significant improvements in skin moisture content. Another study found that the same amount of daily HA supplementation for 12 weeks diminished wrinkles. ■ Resveratrol is an antioxidant that can help limit damage caused by sun exposure by decreasing wrinkles, improving skin texture, and boosting skin hydration. TFL SELECTED SOURCES “The Beauty Benefits of Natural Oils”; “Premature Graying: Reasons, Options,” by Daphne Sashin, www.WebMD.com ■ “Biotin”; “Vitamin C and Skin Health,” Linus Pauling Institute, www.lpi.OregonState.edu ■ “Black Currant Oil,” www.DrWeil.com ■ “Daily Consumption of the Collagen Supplement Pure Gold Collagen Reduces Visible Signs of Aging” by M. Borumand and S. Sibilla, Clin Interv Aging, 10/14 ■ “Eczema,” www.VitaminDCouncil.org ■ “Effect of a Nutritional Supplement on Hair Loss in Women” by C. Le Floc’h et al., J Cosmet Dermatol, 3/15 ■ “Ingested Hyaluronan Moisturizes Dry Skin” by C. Kawada et al., Nutr J, 7/11/14 ■ “Ingestion of Hyalurons . . . Improves Dry Skin Conditions” by C. Kawada et al., J Clin Biochem Nutr, 1/15 ■ Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015) ■ “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology . . .” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol ■ “Vitamin D and the Skin . . .” by W.Z. Mostafa and R.A. Hegazy, J Adv Res, 11/15

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from our

Fields

to your

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NEW LOOK COMING SOON!

organically-grown aloe balanced digestion* immune support* natural moisturizer non-gmo & gluten free

Learn more at www.lilyofthedesert.com *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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HEALTHY FAMILY BY JANE EKLUND

“C” YOURSELF HEALTHY THIS ESSENTIAL VITAMIN IS LINKED TO MANY HEALTH BENEFITS VITAMIN C IS PROBABLY THE MOST POPULAR OF ALL VITAMINS—AND ONE OF THE MOST IMPORTANT. WHAT DOES IT DO? PLENTY!

The body needs vitamin C for many critical functions. While C is abundant in certain fruits and vegetables (lemons, limes, oranges, peppers, broccoli, and more), if you’re not getting enough in your diet, you’ll want to consider a supplement. Our bodies use C to grow and repair tissue. Its antioxidant properties help block damage from free radicals, which contribute to the aging process and possibly to heart disease, arthritis, high blood pressure, age-related macular degeneration, certain cancers, and other conditions. While studies don’t back up the claim that vitamin C prevents the common cold, it does appear that people who regularly take C supplements may reduce the duration and symptoms of colds.

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Show your body the love it deserves. Fight the effects of aging by replenishing proteins vital to skin hydration and elasticity. Our pure, clean collagen enhanced with Vitamin C is an excellent addition to your daily beauty routine.* www.youtheory.com *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.

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Signs of deficiency If you have any of the following signs of vitamin C deficiency, talk with your healthcare provider about adding C supplements to your regimen: Gums that are bleeding or inflamed Skin that is rough, dry, and scaly Skin that bruises easily Wounds that heal too slowly Joints that are swollen and painful Nosebleeds Lowered ability to ward off infections Hair that is dry and splitting

Are you getting enough? Here are the Recommended Dietary Allowances (RDA) for vitamin C: Ages 1 to 3: 15 milligrams (mg) per day Ages 4 to 8: 25 mg/day Ages 9 to 13: 45 mg/day Girls 14 to 18: 65 mg/day Boys 14 to 18: 75 mg/day Men 19 and older: 90 mg/day Women 19 and older: 75 mg/day Pregnant women: 85 mg/day Breastfeeding women: 120 mg/day Note: Smokers and people regularly exposed to secondhand smoke should up their intake by 35 mg/day. For best results, break up your vitamin C supplementation into two or three daily doses. Check with a healthcare provider before you give C supplements to a child. Vitamin C is generally considered safe, but it can act as a diuretic, so drink plenty of liquids when taking a supplement. People with certain diseases, including thalassemia, hemochromatosis, sickle cell anemia, diabetes, and kidney problems, can be negatively affected by vitamin C supplementation. Vitamin C may interact with medications, including overthe-counter painkillers, some antacids, chemotherapy drugs, and birth-control pills. In high doses, it may cause kidney stones or diarrhea. And even at recommended doses, some people may experience upset stomach, cramps, heartburn, or headaches. TFL

Cold symptom relief New research shows that higher doses of vitamin C may shorten the length of the common cold. Most trials examining the effects have used a dosage of 1 gram per day, but a pair of 2017 studies found better results with higher amounts. Both studies showed significant dose-response relationships, meaning that higher amounts of the vitamin led to shorter colds. Doses in the studies ranged as high as 8 grams. Don’t take more than 1,000 mg per day without an OK from a healthcare practitioner. Quick action may help. “Self-dosing of vitamin C must be started as soon as possible after the onset of common cold symptoms to be most effective,” said researcher Harri Hemilä, MD, PhD. SOURCE “Larger Doses of Vitamin C May Lead to a Greater Reduction in Common Cold Duration,” University of Helsinki, 3/30/17

SELECTED SOURCES “Vitamin C,” National Institutes of Health, https://MedlinePlus.gov, 2/2/15 ■ “Vitamin C (Ascorbic Acid),” University of Maryland Medical Center, http://umm. edu, 7/16/13 ■ “Vitamin C (Ascorbic Acid),” www.WebMD.com

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tasteforlife

®

E pa ntr ge y f o 62 rm

2018

Healthy Resolutions

on

GIVEAWAY You’ve got this! Sure, we do giveaways on our website every week: tasteforlife.com/giveaway-wednesday. But the Taste for Life Healthy Resolutions Giveaway is by far our biggest and best giveaway of the year. The rules for this massive giveaway are simple. Fill out the form on page 62, telling us about your healthy resolutions for 2018. Feel free to express yourself in whatever way comes naturally to you. In the past, we’ve received songs, photos, poems, paintings, and collages, as well as straightforward lists. (We regret that we are unable to return submissions.) Take some time to get familiar with the products you could win. Each of five winners will receive a gift package worth more than $450 to start their year off right.

Good luck!

MUSHROOM WISDOM

®

Th e P o wer o f Kn o wl ed 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 ____________________________

YOUR HEALTHY RESOLUTIONS FOR 2018 1 ____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ 2 ___________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ 3 ___________________________________________ _____________________________________________ _____________________________________________ _____________________________________________

MAIL TO: Healthy Resolutions 2018, 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 1/31/18.

Learn about the products! Say hello to hydration with Acure Radically Rejuvenating Sheet Mask, which offers topical nutrition with argan oil, vitamin C, and hyaluronic acid. Radically Rejuvenating Under Eye Hydrogel Mask provides soothing hydrogels with cucumber and Persian silk tree. Keep in the fridge for a cooling boost! American Health Probiotic CD protects probiotic cultures from stomach acid, releasing them hour after hour through your digestive system. Ester-C 1000 mg Effervescent Lemon Lime with B vitamins and vital electrolytes is all you need for 24-hour immune support. Ancient Nutrition Dr. Axe Multi Collagen Protein Powder contains collagen type I, II, III, V, and X to support skin, gut, and joint health. Odorless, tasteless, mixes instantly. BioMed Health Advanced Women’s Bao Shi Restorative Hair Nutrients nourish hair follicles and promote healthy hair growth. BioMed Health SKINprotect protects against wrinkles and promotes pro-collagen production and skin elasticity. Boiron Oscillococcinum relieves flu-like symptoms such as body aches, headache, fever, chills, and fatigue. Enjoy Life Foods’ Semi-Sweet Mini Chips are made with natural ingredients, free from 14 allergens, making allergy-friendly baking easy! Food for Life 7 Sprouted Grains Bread is a flourless, fiber-rich bread made from organically grown, live grains. Healthy Body Services Cytogreens is a full-spectrum performance greens formula with spirulina, chlorella, milk thistle, and enzymes. PreCharge pre-workout formula improves performance with beet extract, grape extract, pine bark extract, matcha green tea, and CoQ10. KyoGreen Greens Blend Powdered Drink Mix contains a unique blend of superfoods that provide balanced nutritional benefits. Mushroom Wisdom Maitake D-Fraction EZ provides an immunity-supporting proteoglucan with a portable spray delivery. Concentrated at the same strength most widely used in research. mykind Organics Vitamin C Spray provides a burst of 60 milligrams of vitamin C made only from whole foods. Certified USDA Organic. Non-GMO Project Verified. Made with organic, non-GMO ingredients, Natural Factors Whole Earth & Sea Women’s Multivitamin & Mineral supports the nutritional needs of younger women. Tranquil Sleep combines 5-HTP, Suntheanine L-theanine, and melatonin to help you fall asleep quickly and sleep more soundly. NeoCell Super Collagen Powder provides amino acids to replenish the body’s collagen supply. Minimizes fine lines and wrinkles, improves skin elasticity, and strengthens nail beds. Slows hair loss and thickens fine hair. NOW Super Cortisol Support with Relora is a botanical blend formulated to naturally support a healthy adrenal stress response and appetite management. Olbas Aromatherapy Inhaler provides penetrating vapors that make nasal passages feel cleaner instantly. Redd Remedies Curcumin C Reduct delivers active curcuminoids, which offer higher bioavailability, greater biological activity, and greater potency than curcumin alone. RidgeCrest Herbals EssentialEyes provides full-spectrum eye support addressing the need to strengthen the circulatory system and related organs while providing essential nutrients for eye health. Terry Naturally AnxioCalm delivers a clinically studied botanical that relieves anxiety, stress, and nervous tension without drowsiness. Healthy Feet & Nerves features nutrients that support nerve endings in your feet, legs, fingers, and throughout your body. Saline sprays can be drying to nasal passages. Xlear Sinus & Nasal Spray contains xylitol, which helps ensure that delicate tissues are moisturized.

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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Want to be healthier but need help?

Meet our bloggers!

Karim Orange is a two-time Emmy-nominated makeup artist, specializing in green beauty, makeup, and skincare. She is an active urban farmer who advocates for quality food.

Jacob Teitelbaum, MD, offers a holistic approach to common health challenges in “Cures A-Z.”

Natural health expert Cheryl Myers explores the power of supplements in “Medicine Meets Nature.”

Amber Lynn Vitale, CN, leads people to balance in her video series on the Ayurvedic lifestyle.

TV personality Lisa Petty celebrates natural beauty and vitality in “Vibrant Health.”

New York Times bestselling author Ann Louise Gittleman, PhD, inventor of the Fat Flush Diet, gives detox advice in “The First Lady of Nutrition.”

Andrea Quigley Maynard walks the path with those who struggle with food issues in “Finding Food Freedom.”

Be ial! soc TFL_0118_100_63.indd 63

www.tasteforlife.com/blogs

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twitter.com/TasteForLife

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.com

11/29/17 3:50 PM


LAST WORD

“And now let us believe in a long year that is

untouched given to us, new,

full of things

that have never been . . .” —Rainer Maria Rilke

For more inspirational quotes, visit TasteforLife.com/words-for-life

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