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Compliments of

Fitness Matters

Tips for better sports performance. page 25

Youthful Glow Collagen for hair + nails. page 40

January 2020

HEALTHY

Resolutions Inside PERFECTSTART BREAKFASTS ANTIANXIETY HERBS REDUCE INFLAMMATION + PAIN

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15

Anti-Anxiety Strategies

JANUARY 2020

Meet the herbs that can help you.

19

Embracing Movement

How exercise can help you heal.

22

Perfect-Start Breakfasts

Three recipes to start your day the right way.

33

Taste for Life Healthy Resolutions Contest

Enter to win more than $650 worth of prizes!

departments 6 Editor’s Note

22

8 News Bites

Omega 3s may ease depression • Learn what may be causing your memory lapses • How to get more vitamin K in your diet • More

25 Fitness Matters © ROBERT BREDVAD

19

33

45

Enter to WIN

Foods and supplements that provide an athletic edge.

29 Food Trends

The Wahls Protocol: How to use food to fight autoimmune diseases.

40 Natural Beauty

Buddy up to collagen for better skin and nails.

45 Herbal Helpers

How to stop coughing with a syrup you make yourself.

46 Smart Supplements

Curcumin’s role in fighting cancer.

48 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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@TasteforLife www.tas teforl i fe.com

/tasteforlife JANUARY 202 0

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EDITOR’S NOTE

Make This Your Year! If you’re a person who likes setting goals— especially at the start of a new year—please enter our Healthy Resolutions contest on page 33. Each lucky winner will receive a prize package of natural health products worth about $650 to help with their goals! Just as January 1 kicks off 2020, eating breakfast each day offers a “fresh start” all its own. It’s a great habit to get into. Research shows that people who make breakfast their largest meal of the day tend to have lower body mass indexes than those who eat large lunches or dinners. “Perfect-Start Breakfasts” showcases three delicious and filling recipes on page 22. My favorite—the Lemon Blueberry Chia Pudding! I’m excited to be sharing information about the Wahls Protocol on page 29. Terry Wahls, a medical doctor with multiple sclerosis (MS), developed this diet and lifestyle plan after her symptoms confined her to a wheelchair several years after diagnosis. By experimenting on herself with a modified paleo plan, Dr. Wahls was able to go from a wheelchair to riding a bike to work every day! Our story can get get you started on this plan, which can maximize health, not just for those with MS, but for people with other kinds of autoimmune disorders. Those who cope with chronic fatigue and inflammation due to autoimmune illnesses and other medical conditions may also be interested in “Embracing Movement” on page 19. This personal story by a person with Crohn’s disease explains how and why exercise decreases inflammation and improves energy, digestion, and mood. If you’re dealing with anxiety but would like to explore a natural approach instead of pharmaceuticals, please check out “Anti-Anxiety Strategies” on page 15. This article explains which herbs achieve results, both for acute situations and for longer-term symptom management. It’s my greatest wish that you find something in these pages that brightens your day and offers you hope for a better future. All of us at Taste for Life wish you a year filled with peace, love, health, and happiness. To your health,

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 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

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market 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-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. 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); © 2020 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

Lynn Tryba

A note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

Recipe key D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian 6 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 UA RY 2020

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PRODUCE AISLE

Greens may BOOST MOBILITY Eating more leafy greens may help ensure greater mobility as we age. A 2019 study linked low levels of vitamin K—a key nutrient in foods such as spinach and kale—to mobility limitation and disability in older adults. Low vitamin K status has previously been associated with slower walking speed and a higher risk of osteoporosis. The new research found that older adults with low levels of the vitamin were nearly twice as likely to develop mobility disability compared to those with sufficient levels. The findings were true for men and women. The recommended daily value of vitamin K is about 120 micrograms (mcg) for men and 90 mcg for women. A cup of raw spinach provides 145 mcg, a cup of raw kale offers 113 mcg, and a half cup of cooked broccoli has 110 mcg. SELECTED SOURCES “Low vitamin K levels linked to mobility limitation and disability in older adults,” Tufts University, Health Sciences Campus, 6/13/19 n “Vitamin K status and mobility limitation and disability in older adults . . .,” by M.K. Shea et al., J Gerontol A Biol Sci Med Sci, 5/19

OH, K Tufts University researchers offer these tips for enhancing your intake of vitamin K: n Foods can provide plenty of the vitamin. n Eat greens with a small amount of fat to enable better absorption of the vitamin. Olive oil, soybean oil, nuts, and avocados are good choices. n Consume fermented foods such as yogurt and cheese, but also try kombucha, kefir, and kimchi. n If you take blood thinners like warfarin or coumadin, talk to your healthcare professional before making changes to your diet. SOURCE “Take charge!” Tufts University Health & Nutrition Letter, 7/19

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SLOW PROGRESS

US DIETS IMPROVING (a little) The Journal of the American Medical Association finds “modest improvements” in the diets of American adults in recent years, but also sees much room for progress. Researchers report a decline in the intake of low-quality carbohydrates (mostly from added sugar), and increases in high-quality carbs like whole grains over the past two decades. But low-quality carb consumption is still too high, as is saturated fat intake. SOURCE “Modest improvements in diets of US adults but still too much sugar, saturated fat,” JAMA, 9/24/19

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MENTAL HEALTH

Omega 3s MAY EASE DEPRESSION A new international study highlighted nutritional supplements and their role in managing a range of mental health disorders. Researchers looked at data from more than 10,000 people with conditions such as depression, stress, anxiety, bipolar disorder, personality disorders, schizophrenia, and ADHD. n The strongest evidence was found for omega-3 fatty acids as an add-on treatment for depression. n Omega 3s were also found to have small benefits for ADHD. n Emerging evidence showed promise for the amino acid N-acetylcysteine as an adjunctive treatment for mood disorders and schizophrenia. n Certain folate supplements may be effective add-on treatments for major depression and schizophrenia. SELECTED SOURCES “The efficacy and safety of nutrient supplements in the treatment of mental disorders . . .” by J. Firth et al., World Psychiatry, 9/9/19 n “World’s largest evidence review: Nutritional supplements for mental health,” NICM Health Research Institute, Western Sydney University, 9/9/19

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Follow Us On... www.tas teforl i fe.com

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STAYING SHARP

Age, sleep, mood AFFECT MEMORY Three key factors affect our working memory, according to a 2019 study. Sleep, age, and depressed mood were all found to have strong associations with the short-term (working) memory that temporarily stores and manages information. It’s vital for tasks such as learning, reasoning, and comprehension, and it plays a major role in how we process, use, and remember information. The researchers determined that aging has a negative effect on the “qualitative” aspect of working memory—how strong or accurate the memory is. Poor sleep quality and depressed mood are tied to a reduced likelihood of recalling a previous event, or the “quantitative” aspect of memory. “All three factors are interrelated,” said study leader Weiwei Zhang, PhD. For example, he noted that older adults are more likely to experience a negative mood, and that poor sleep quality can lead to a depressed mood. SOURCE “Good sleep quality and good mood lead to good working memory with age,” University of California-Riverside, 5/10/19

DID YOU KNOW? If you’re having trouble with your weight, reconsider your sleep patterns. A study from Spain found that poor quality of sleep, highly variable sleep patterns, and sleeping less than six hours per night all made it harder for participants to lose weight. SOURCE “Short sleep duration and sleep variability blunt weight loss,” Universitat Rovira i Virgili, 6/28/19

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BY M A R I A N O Ă‹ L G R OV E S , R H ( A H G ) , R E G I ST E R E D C L I N I C A L H E R B A L I ST

Anti-Anxiety Strategies

Clinical anxiety is the most common of all mental health conditions, affecting nearly 20 percent of American adults. Many people also experience bouts of mild, day-to-day stress, nervousness, worry, and tension. Turn the page to explore herbal solutions. www.tas teforl i fe.com

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continued from page 15

Kava (Piper methysticum) is the go-to for good reason. It promotes calm within minutes, working via mechanisms similar to those of most anti-anxiety medications with fewer side effects and without addiction. Kava is my first choice for acute anxiety and panic attacks, helping to take the edge off them quickly. A review of 12 well-designed human studies on kava for anxiety found that the majority of the studies showed positive outcomes. In another study, kava performed as well as two anti-anxiety medications in 75 percent of participants responding (anxiety reduced by at least 50 percent) with 60 percent in remission after nine weeks. I prefer kava for acute support rather than everyday use for my clients. Liver-toxic adulteration has occurred in kava products utilizing aerial parts instead of roots, so purchase from reputable suppliers. Motherwort (Leonurus cardiaca) may be lesser known but grows easily in the garden. I adore this herb for acute anxiety and panic that manifest in the heart—tightness in the chest, heart palpitations, and tachycardia. Like kava, it works within minutes, and it has an excellent safety profile. Motherwort can be taken daily. It mellows out emotional rollercoasters and takes the edge off anxiety without sedation. Other indications include hormonal mood swings and people whose anxiety stems from being overworked and underappreciated. Fresh plant alcohol extract works best. Lemon balm (Melissa officinalis) gently yet profoundly eases anxiety, lifts the spirits, improves focus, and quells agitation and hyperactivity. It can be taken acutely and daily and blends well with other herbs in formula. As with motherwort, its effects kick in within minutes, but they build with regular use. It’s kid-friendly too! Fresh leaves work best, such as an alcohol extract, and will be vastly more effective, but other formats may help as well. It’s usually not sedating during the daytime but can aid sleep before bedtime.

Other Helpful Herbs Consider ashwagandha (Withania somnifera), which provides deep energy while easing anxiety and stress and boosting mood, especially with regular use. Also consider the Zen-inducing calm-energy adaptogen holy basil (Ocimum sanctum, syn. O. tenuiflorum). Fresh milky oat seed (Avena sativa) slowly restores the nervous system when you’re “so fried you’re crispy.” Skullcap (Scutellaria lateriflora) more quickly supports the nervous system, kicking it down a notch in the oversensitive and agitated, though some might find it too sedating. Passionflower (Passiflora incarnata) is gently sedating and works well for cooling hot, fiery, anxious-angry people; though this can also be too sedating for daytime use—it’s my favorite sleep herb. In addition to herbal approaches, it’s a good idea to address root causes of persistent or extreme anxiety with cognitive behavioral or other forms of therapy, a blood sugarbalancing diet, regular exercise, and supportive nutrients including omega-3 fatty acids, B vitamin complex, and vitamin D. Do not hesitate to consult a professional for guidance if you’re not achieving good results with self-treatment. There is no shame in having anxiety and speaking out to get help. Do not change or eliminate medications without working with your doctor, and always double-check for herb-drug interactions. TFL

Quality Matters Kava and skullcap, while safe in and of themselves, have a history of liver toxicity due to adulteration. Meanwhile, skullcap, lemon balm, passionflower, and holy basil quality and potency degrade easily if not processed and handled well, especially in dried forms like tea or capsules. It’s very important to buy these herbs from reputable suppliers for these reasons. Gaia Herbs is well known for the quality, potency, and identity testing of its herbs. Other quality companies to consider are Oregon’s Wild Harvest, Herb Pharm, Herbalist & Alchemist, and Wise Woman Herbals. The store that provided you with this magazine can offer additional suggestions. Fresh liquid extracts and phytocaps are most potent and effective, though tea and capsules may be used as well.

SELECTED SOURCES Adaptogens: Herbs for Strength, Stamina, and Stress Relief, 2nd ed., by David Winston and Steven Maimes ($19.99, Healing Arts Press, 2019) n “Adaptogens: A review of their history, biological activity, and clinical benefits” by A. Panossian and H. Wagner, American Botanical Council HerbalGram, http://cms.herbalgram.org, 2011 n “An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera)” by M.A. Pratte et al., J Altern Complement Med, 12/1/14 n “Facts & statistics,” Anxiety and Depression Association of America, www.ADAA.org n “Kava-kava extract LI 150 is as effective as opipramol and buspirone in generalized anxiety disorder—an 8-week randomized, double-blind, multi-center clinical trial in 129 out-patients” by R.J. Boerner et al., Phytomedicine n “Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (lemon balm) with human CNS nicotinic and muscarinic receptor-binding properties” by D.O. Kennedy et al., Neuropsychopharmacology n “Therapeutic potential of kava in the treatment of anxiety disorders” by Y.N. Singh and N.N. Singh, CNS Drugs

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B Y C A S E Y H E R S C H , M S W, L C S W

EXERCISE HEALS Moving can seem unbearable if you are suffering from chronic fatigue and pain. Autoimmune illnesses and other medical conditions invite undesirable symptoms, frequent medical appointments, and stressors that can push exercise to the bottom of a to-do list. But moving doesn’t need to be yet another stressor. It can be soothing, healing, and even joyful. For those of us who live with too much inflammation, movement can be a part of an integrative treatment plan. Researchers from the University of California San Diego School of Medicine found that as little as 20 minutes of moderate exercise daily can reduce inflammation by producing an anti-inflammatory cellular response. Ballroom dance helps me manage and reduce the symptoms

of Crohn’s disease, a chronic inflammatory bowel disease. It also strengthens my brain-body connection, and when I am happy, my body is happy. The positive impact it has on my pain, digestion, energy level, and mood has been life changing.

An Integrated Approach to Healing Doctors in the UK may soon be able to prescribe complementary treatment methods such as dance classes as part of patients’ treatments. Known as “social prescribing,” this

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type of intervention honors the ways that the arts enhance conventional medical treatment. We have not recognized social prescribing in the United States yet, but the impact of dance on health is no surprise. In a study published in the Journal of Neural Transmission, dance classes showed physical, emotional, and social benefits for people with Parkinson’s disease. The New England Journal of Medicine showed dancing significantly decreases the risk of dementia. Science also confirms dancing makes you happy. By increasing self-esteem and a positive body image, reducing depression, and building relationships with others, there is much to feel happy about. Moving also increases feel-good chemicals in our brains.

Healing Trauma Through Movement Studies show there is a connection between stress, trauma, and chronic illness. While talk therapies can be effective, they are not always enough to heal trauma. Emotions and memories associated with trauma can get stored in the body, not just the mind. Movement combined with music and the social relationships formed through dancing provide a natural outlet for the release of trauma, stress, and negative emotions.

When we do things we love, we naturally move more. Even if dancing doesn’t appeal, there are many ways to move more and feel better because of it. When we remember that moving is about finding a rhythm that is uniquely ours, we are gentle with ourselves and seek activities that nurture our whole bodies. So the next time moving gets pushed to the bottom of your list, remember, moving in your own way is part of living a fulfilled life. TFL SELECTED SOURCES “Dance for PD: A preliminary investigation of effects on motor function and quality of life among persons with Parkinson’s disease (PD)” by Brooklyn Parkinson Group, J Neural Transm, 9/15 n “Doctors in the U.K. will soon be able to prescribe dance classes” by Lauren Wingenroth, www.DanceMagazine.com, 11/30/18 n “Ever wonder if trauma or stress can trigger chronic disease?” https://chronicillnesstraumastudies.com n “Exercise...it does a body good: 20 minutes can act as anti-inflammatory” by Michelle Brubaker, UC San Diego News Center, www.ucsdnews.ucsd.edu n “Leisure activities and the risk of dementia in the elderly” by J. Verghese et al., New England Journal of Medicine, 6/19/03

Casey Hersch, MSW, LCSW, is a licensed clinical social worker, author, and founder of www. lightyoursparkle.life. She specializes in integrative treatment models for chronic illness. Inspired by her own struggles with autoimmune illnesses and trauma, she educates about empowerment and how to build individualized healing plans.

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B Y L I S A FA B I A N

Perfect-Start Breakfasts

MEALS TO BEGIN YOUR DAY

As the name implies, breakfast is meant to break the overnight fast. The body goes through a process of growth and repair during the night that uses a significant amount of energy. Replenishing this energy is just one of the reasons why eating a healthy morning meal is so important. According to a study on the breakfast habits of 1,600 young people in the United Kingdom, those who regularly ate breakfast had better fiber and nutrient intakes (particularly iron, folate, calcium, and vitamin C). Similar findings have been reported in the US, Brazil, Canada, and Australia. Another study revealed that those who made breakfast their biggest meal were more likely to have lower body mass indexes (BMI) than those who ate large lunches or dinners, according to the analysis of the health data of 50,000 people. The research suggests that breakfast not only helps you feel full, it also reduces daily caloric intake and improves the diet through high nutrient and fiber intakes. Begin your morning with these healthy recipes. TFL SOURCE “Is breakfast really the most important meal of the day?” by Jessica Brown, www.BBC.com, 11/27/18

Lemon Blueberry Chia Pudding dGnV From The Acid Watcher Cookbook by Jonathan Aviv, MD, with Samara Kaufmann Aviv, MA ($19.99, Harmony Books, 2019)

10 minutes prep time + 6 hours chill time n serves 2

1 c soy milk Zest of 1 lemon 1 Tbsp fresh lemon juice 1 tsp pure vanilla extract 1 Tbsp manuka honey 2 Tbsp chia seeds K c fresh blueberries 1. In a medium bowl, preferably one with a pour spout, whisk together soy milk, lemon zest and juice, vanilla, and honey until well combined. 2. Add chia seeds and whisk to combine thoroughly. Pour mixture into two airtight 6-ounce jars, cover, and refrigerate for at least 6 hours or up to overnight. 3. Once pudding is done chilling, top each jar with half of the blueberries and enjoy. Per serving: 184 Calories, 6 g Protein, 27 g Carbohydrates, 6 g Fiber, 6 g Total fat (1 g sat), 65 mg Sodium, HH Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium

Fruit and Nut Brown Rice Breakfast Porridge dGV From the Taste for Life test kitchen

60 minutes prep time n serves 2

K c short-grain brown rice K tsp ground cinnamon N tsp salt 1 Tbsp maple syrup, plus additional for drizzling 1 c nondairy unsweetened milk N c raisins N c chopped, pitted dates N c chopped walnuts

1. Combine rice, cinnamon, salt, and 1 cup of water in a pot. Bring to a boil over high heat. Cover pan with a lid, reduce heat to low, and cook for 40 to 45 minutes, or until water is absorbed. 2. Heat maple syrup and milk in a large saucepan. Add cooked rice, raisins, and dates. Stir over medium heat until mixture is thick and creamy, approximately 5 minutes. 3. Divide porridge between 2 bowls. Top each with walnuts and drizzle with additional maple syrup, if desired.

© ROBERT BREDVAD

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Per serving: 319 Calories, 6 g Protein, 60 g Carbohydrates, 4 g Fiber, 8 g Total fat (1 g sat), 228 mg Sodium, HHHHH Vitamin D, HH Vitamin B6, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Magnesium, Zinc

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Tofu Veggie Scramble dGnV From Fraiche Food, Full Hearts by Jillian Harris and Tori Wesszer ($40, Penguin, 2019)

35 minutes prep time n serves 2

1 package (12 oz) mediumfirm tofu, drained 2 Tbsp vegan butter, divided K c finely chopped yellow onion 3 oz sliced white, brown, and/or shiitake mushrooms (about 1 c) 1 clove garlic, crushed 6 to 9 cherry tomatoes, halved or quartered 1 c packed baby spinach or baby arugula Salt and pepper 1 Tbsp sliced fresh chives, for garnish

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

For a guide to nutrition breakdowns, see page 6.

1. Press tofu between 2 sheets of paper towel to remove excess moisture. 2. Heat 1 tablespoon of the vegan butter in a medium frying pan over medium heat. Add onions and cook until soft and translucent, 3 to 4 minutes, stirring occasionally. 3. Add mushrooms and garlic and cook, stirring occasionally until mushrooms are soft, 4 to 5 minutes. Transfer vegetables to a small bowl. 4. Place frying pan back on stove over medium heat and add remaining 1 tablespoon vegan butter. Once pan is hot and butter is melted, crumble tofu into pan with your fingers. Stir tofu gently and cook until it is lightly browned, about 5 minutes. 5. Add cooked vegetables, tomatoes, and spinach and stir until greens are wilted. Remove from heat and season with salt and pepper. Serve garnished with chives, if desired. Kitchen Note: Scrambled tofu has a similar texture to scrambled eggs. You can use whatever vegetables you have on hand. If desired, serve on a slice of toast or with roasted potatoes. Per serving: 283 Calories, 16 g Protein, 12 g Carbohydrates, 4 g Fiber, 21 g Total fat (14 g sat), 615 mg Sodium, HHHH Vitamin D, Phosphorus, HHH Vitamin K, Calcium, HH Vitamin B6, Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Folate, Iron, Potassium, Zinc

Š JANIS NICOLAY

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FITNESS MATTERS BY NANCY CLARK, MS, RD, CSSD

BOOST ENDURANCE & PERFORMANCE FOODS & SUPPLEMENTS THAT GIVE ATHLETES AN EDGE

Excerpted with permission from Nancy Clark’s Sports Nutrition Guidebook ($23.95, Human Kinetics, 2020)

THE BEST ENDURANCE ENHANCERS ARE CARBOHYDRATES CONSUMED AS THE FOUNDATION OF EACH MEAL AND SNACK, AS WELL AS BEFORE AND DURING EXERCISE. FOOD PROVIDES THE ENERGY YOU NEED TO EXERCISE LONGER AND HARDER. Once you have optimized your diet, you can try a few frills such as beet juice or beta-alanine to determine the costs and benefits of using such supplements. Highly competitive athletes should plan to experiment with ergogenic aids such as caffeine and beet juice during at least four long training sessions that mimic the demands of the competitive event.

How Beets Help Performance Studies suggest that dietary nitrate can improve performance in events that last 12 to 40 minutes by 1 to 3 percent, and with long, slow exercise it can improve time to exhaustion by 4 to 25 percent. Strong sources of dietary nitrates are leafy greens (Chinese napa cabbage, spinach, bok choy, arugula) and beets (called beetroots in the United Kingdom). Dietary nitrate stimulates the production of nitric oxide. Nitric oxide regulates blood flow and oxygen consumption. For the same amount of oxygen uptake, athletes with higher levels of nitric oxide can work harder. A typical protocol is to consume 300 to 500 milligrams (mg) of nitrate (2.5 ounces of concentrated beet juice shots, or 7 ounces of baked beets or other nitrate-rich sources) two to three hours before an event. That’s when nitric oxide peaks; it remains elevated for another six to nine hours before declining toward baseline by 12 hours. The key is to experiment with this during training to be sure your digestive tract can handle this unusual pre-event food! Better yet, routinely fuel your body with nitrate-rich fruits and vegetables. This is a

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continued from page 25

positive dietary strategy, particularly for elite-level athletes who seem to have a harder time getting performance gains from a single dose of pre-event nitrates. The effects of nitric oxide may be particularly beneficial not only to athletes who train and compete at altitude (such as skiers or mountaineers) because it helps reduce oxygen needs but also helps people with lung disease, impaired circulation, and cardiovascular problems. For example, some people with peripheral artery disease (PAD) who consume beet juice can exercise longer before being stopped by pain. For beet lovers with PAD, this is an easy way to improve exercise tolerance and quality of life. Nitrates can also help lower blood pressure, which can reduce the risk of stroke.

Helpful Amino Acid

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* 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.

26 tasteforlife

Beta-alanine, another performance enhancer, is an amino acid that helps take the “burn” and fatigue out of high-intensity exercise that lasts 30 seconds to 10 minutes. When taken daily for 10 to 12 weeks, beta-alanine can buffer the acid that builds up in muscles. This can contribute to small but meaningful performance benefits of 0.2 to 3 percent—enough to win! Athletes who might benefit from beta-alanine include rowers, swimmers, and sprinters who perform sustained high-intensity exercise for one to seven minutes; sprinters, weightlifters, and other athletes who perform repeated bouts of high-intensity work; soccer, ice hockey, and other athletes who play stop-and-start sports; and marathoners, bike racers, and other athletes who sprint at the end of endurance events. Some athletes who take high doses (more than 800 mg) of beta-alanine experience flushing and “beta-tingles”—a tingling sensation in the skin that can range from mild to intolerable; it can be abated by taking sustained-release supplements. Also, caffeine is a known ergogenic aid that increases alertness, decreases reaction time, and makes effort seem easier. Many athletes enjoy a caffeine boost before, during, and after exercise. TFL

Nancy Clark, MS, RD, CSSD, is an internationally respected sports nutritionist specializing in nutrition for performance, wellness, and weight management. At her private practice in the Boston area, she counsels active people of all ages and athletic abilities—from high school athletes to Olympians. Her more renowned clients have included members of the Boston Red Sox, Bruins, and Celtics.

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FOOD TRENDS BY JANE EKLUND

THE WAHLS PROTOCOL A FOOD-BASED APPROACH TO TREATING CHRONIC CONDITIONS FEED YOUR BRAIN AND YOUR MITOCHONDRIA. THAT’S THE PREMISE OF THE WAHLS PROTOCOL, A DIET AND LIFESTYLE-CHANGE REGIMEN DEVELOPED BY A DOCTOR WHO USED IT TO DRAMATICALLY IMPROVE HER OWN MULTIPLE SCLEROSIS SYMPTOMS.

Terry Wahls, MD, was diagnosed with the chronic condition 10 years after experiencing initial symptoms. Despite the standard medical treatment, she quickly declined, and within three years she needed to use a wheelchair. www.tas teforl i fe.com

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Paleo Plus

What to Eat

An athlete in college, Dr. Wahls began to research nutrition, focusing on cells and the mitochondria within cells that break down nutrients into energy. As she writes in The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, “the root of optimal health begins with taking away the things that harm and confuse our cells while providing the body with the right environment in which to thrive.” A long-time vegetarian, she began by adopting the paleo diet. But with her disease still progressing, she modified the paleo plan to target brain and mitochondrial functions. The Wahls Protocol diet includes considerably more plant-based foods and protein from a range of sources including wild salmon and trout and grass-fed meats—bison, lamb, pork, and beef. The protocol, which also features therapies like stress management, relaxation, and exercise, got Dr. Wahls off four wheels and onto two: She now rides her bicycle to work every day at the University of Iowa.

The Wahls Protocol features meat and fish, lots of vegetables (with an emphasis on the green, leafy variety), brightly colored fruit, and animal and plant fats, particularly omega 3s. Skip the dairy products, eggs, grains like wheat, rice, and oatmeal, beans and lentils, sugar, and nightshade vegetables—tomatoes, eggplant, potatoes, pepper, and others. Here are some basics to plan your meals and snacks around: ● Dark, leafy greens: Think three cups a day of spinach, kale, beet greens, radish greens, and bok choy. Your brain and your cell function will appreciate all the B vitamins you’re getting, and you’ll get vitamins A, C, and K as well. ● Vegetables rich in sulfur: Both brain and mitochondria need sulfur to flourish. You can get it in broccoli, cauliflower, and other cruciferous veggies, and also in mushrooms, onions, cabbage, and in garlic, which is a superstar when it comes to sulfur content. ● Colorful fruits and veggies: Antioxidants are essential in protecting brain and mitochondria

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growth, and they’re anti-inflammatory, meaning they can help prevent or reduce the symptoms of autoimmune disorders. In the fruit and vegetable category, the richer the color, the more antioxidants. Carrots, beets, spinach, red, green, and yellow bell peppers, kale, purple cabbage, and broccoli fill the bill for veggies. Antioxidant-rich (and colorful) fruits include blueberries, cranberries, strawberries, peaches, and blackberries. ● Grass-fed meats and fatty fish: When it comes to getting the right balance of omega fatty acids, the key, for most people, is to up the omega 3s and reduce the omega 6s. That means cutting way back on omega 6–heavy processed foods, and increasing the amount of omega-3–rich wild salmon, grass-fed beef, sardines, walnuts, and flaxseeds in your diet. ● Iodine: It’s essential to the growth of brain cells, but up to 75 percent of adults don’t get enough iodine. Worse yet, iodine deficiency is connected to obesity, heart disease, cancer, and cognitive impairment. To be sure you get enough, include in your diet sea vegetables (seaweed, kelp, arame, kombu), iodized salt, meats, and cranberries.

Following the Diet To be sure you get sufficient nutrients and calories, check in with your healthcare practitioner before you embark on the Wahls Protocol diet. You may want to consider working with a dietitian to come up with a plan that meets your particular needs. For specific guidelines, check out Dr. Wahls’s books and her website at TerryWahls.com.

Wrap-up There is anecdotal evidence, including Dr. Wahls’s own story, showing that the Wahls Protocol, including the diet and other therapies, can be helpful in alleviating symptoms of MS and other chronic diseases. A 2014 pilot study found “significant improvement in fatigue” in participants, and recommended further study, which is currently under way by Dr. Wahls and others. TFL SELECTED SOURCES “A multimodal intervention for patients with secondary progressive multiple sclerosis: Feasibility and effect on fatigue” by Babita Bisht et al., J Altern Complement Med, 5/1/14 n “About Dr. Wahls,” https://TerryWahls.com n “MS patient and creator of Wahls diet shares how nutrition helps” by Alana Kessler, https://MultipleSclerosisNewsToday.com, 5/17/19 n “The Terry Wahls diet: How to feed your brain with what’s in your fridge,” https://MulticareDocs.com n The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles by Terry Wahls ($18, Avery, 2014)

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DON’T BLOW IT THIS SEASON. 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.

Find TheraZinc at a store near you. * 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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IN FOCUS B Y E M I LY M E S S E R

HOW TO OUTSMART FOOD CRAVINGS TIPS & TRICKS WE ALL EXPERIENCE FOOD CRAVINGS. THAT DESIRE FOR CHOCOLATE, MACARONI AND CHEESE, OR FRIES CAN BE HARD TO FIGHT, BUT CAVING IN TO CRAVINGS IS DIRECTLY LINKED TO WEIGHT GAIN AND OBESITY.

Hunger v. Cravings Many diet plans, pills, and programs claim their methods will not leave you hungry as you lose weight. But for many Americans, hunger isn’t the issue. It’s their cravings that need to be managed. So, how are cravings and hunger different? Simply put, hunger comes from the body; cravings come from the brain. Hunger starts in the stomach. It’s produced by a hormone that signals to the brain that the stomach is empty. Once you’ve eaten, another hormone tells the brain you’ve eaten, and you no longer feel hungry. Cravings, however, begin in the brain. Eating— much like sex, gambling, and drugs—releases pleasure hormones, such as dopamine, into our blood. Research shows that the mere sight or smell of barbecued chicken, hamburgers, or pizza can trigger a release of dopamine. The amount of dopamine released directly correlates with the strength of a person’s desire to eat that food. Much like with a drug addiction, we begin to desire food as a means toward achieving that “high.”

How Can You Combat Cravings? Because of the nature of cravings and their origins in the brain’s dopamine reward system, caving in to cravings only strengthens them. Ignoring cravings entirely, though, is nearly impossible. The key is learning to manage cravings. A calorierestriction study from Tufts University found that

accepting cravings and keeping them in check is key to weight management. “Allowing yourself to have the foods you crave but doing so less frequently may be one of the most important keys to successful weight control,” said the study’s co-author Susan Roberts. Consider these suggestions as well: ■ Drink water, then wait a few minutes. The body can misinterpret signals. Your craving might actually be thirst. ■ Exercise. Studies have found that 15-minute walks were more effective at reducing cravings than sitting still. ■ Take the fruit test. Ask yourself if you’d want to eat a piece of whole fruit. If yes, then you’re hungry. If not, you’ve identified a craving. ■ Avoiding hunger can help you steer clear of trips to the convenience store, fast-food restaurant, or vending machine where you’re likely to succumb to less-than-healthy options. ■ Plan times to indulge. A scheduled cheat day or anticipated celebration can make it easier to ignore cravings. ■ Chewing gum when you feel a craving can help you avoid eating high-calorie, sugary snacks. SELECTED SOURCES “Food cravings and energy regulation: The characteristics of craved foods and their relationship with eating behaviors and weight change . . .” by C.H. Gilhooly et al., International Journal of Obesity n “How do you manage food cravings?” by Jon Johnson, www.MedicalNewsToday.com n “Overlapping neuronal circuits in addiction and obesity: Evidence of systems pathology” by Nora D. Volkow et al., Philosophical Transactions of the Royal Society B Biological Sciences

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

COLLAGEN FOR SKIN & NAILS MAINTAIN YOUR YOUTHFUL GLOW OUR BODIES MAKE AN ABUNDANT AMOUNT OF COLLAGEN, A PROTEIN THAT BINDS CONNECTIVE TISSUE AND HELPS KEEP SKIN FIRM. MORE THAN A DOZEN TYPES OF COLLAGEN DO DIFFERENT THINGS IN THE BODY. TYPES I AND III CONTRIBUTE TO SKIN’S ELASTICITY AND BRIGHTNESS. Starting in our mid-20s, our bodies begin to produce less collagen, with levels decreasing about 1 percent each year. Over time, this leads to a dull, dry complexion, thinner skin, and more wrinkles. When buying a collagen product, look for the terms “hydrolyzed collagen” or “collagen hydrolysate.” In this form, collagen is broken down into peptides that offer enhanced bioavailability and absorption by the body. It also allows the collagen powder to be mixed more easily in hot and cold beverages. Studies have shown that supplementation with bioactive collagen peptides reduces wrinkles by improving skin elasticity, volume, and hydration.

Nailed it! Taking collagen supplements may result in longer nails that break less often. In one trial, women who took 2.5 grams of collagen peptides daily for six months experienced a 12 percent increase in nail growth. The frequency of broken nails decreased 42 percent. SOURCE “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails” by D. Hexsel et al., J Cosmet Dermatol, 12/17

■ In one double-blind, placebo-controlled study, women ages 35 to 55 who took a daily dose of 2.5 grams of Verisol collagen peptide supplements for eight weeks experienced improved skin elasticity and volume, leading to a 10 to 20 percent reduction in wrinkles. ■ In another double-blind, placebo-controlled study of women ages 45 to 65, those who took 2.5 grams of Verisol collagen peptides daily reduced crow’s feet by about 20 percent in eight weeks. ■ One three-month study followed 40 women ages 40 to 50 who took 9 grams of hydrolyzed collagen daily for three months. The supplementation increased moisture retention and skin density. Skin elasticity around the mouth and nose improved, reducing the appearance of wrinkles. TFL SELECTED SOURCES “Collagen supplements review,” www.ConsumerLab. com, 11/20/19 n “Oral collagen supplementation: A systemic review of dermatological applications” by F.D. Chol et al., J Drugs Dermatol, 1/1/19 n “Oral intake of specific bioactive collagen peptides reduces skin wrinkles . . .” by E. Proksch et al., 2014; “Oral supplementation of specific collagen peptides has beneficial effects on human skin . . .” by E. Proksch et al., 2014, Skin Pharmacol Physiol n “Topical application and oral supplementation of peptides in the improvement of skin viscoelasticity and density” by M. Campos et al., J Cosmet Dermatol, 3/4/19

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Bite into something positive.

BITE INTO AN ORGANIC, VEGAN, GLUTEN-FREE, SOY-FREE, C.L.E.A.N., R.A.W., SUSTAINABLY-MADE, COCONUT, ALMOND BUTTER, CHOCOLATE CHIP, POSITIVE SNACK THAT ALSO HELPS FEED THE HOMELESS. We have a big story. It’s about a mother-daughter team using a plant-based diet to fight cancer. It’s about wanting to share that transformative power to help others. It’s about being mother-daughter owned and keeping the family spirit in everything we do. It’s about feeling good about what you eat and spreading that feeling by giving back. And it’s about food that tastes really good. Our story is bigger than a bar. A story big enough to make positive changes in people, and the planet. It’s a story that we hope inspires something big in your story too.

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Pure & Purifying

Authentically Organic he senior natural food company in North America – Traditional Tpure food, by inspired organic farmers since 1968. USA grown

EDEN Beans purchased directly from known, trusted families, like Teresa and Doug pictured here. Eden Foods supports more than 116,000 acres of vital, organic USA farmland.

©2019 Eden Foods 10389

BPA, BPS, and phthalate free food cans since 1999.

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edenfoods.com

Clinton, Michigan ©2019 Eden Foods #10469

9/6/19 12:43 PM


HERBAL HELPERS B Y V I C T O R I A C H O W N A N D K I M WA L K E R

QUELLING COUGHS

Excerpted with permission from The Herbal Remedy Book by Victoria Chown & Kim Walker of Handmade Apothecary ($24.99, Kyle Books, 2019)

HERBS THAT SOOTHE

Causes include infection, such as a cold or an allergy, such as hay fever. Support the immune system to help fight underlying infection, or soothe irritated membranes with moistening, cooling herbs such as marshmallow. Productive coughs that help bring up phlegm can be supported with expectorant herbs such as thyme, licorice, and elecampane, which support the mucusremoving action of the lungs. For dry (nonproductive), irritated coughs that prevent restful sleep, cherry bark syrup can be taken to soothe and relax the airways.

Caution Whooping cough (intense periods of coughing signified by a whooping sound) and croup (cough with a barking or seallike sound) in children can be more serious, and advice should be sought from a healthcare practitioner. Bronchitis is a more chronic cough and will also need further help from a healthcare practitioner. TFL

© SARAH CUTTLE

COUGHS ARE A NATURAL REFLEX ACTION IN RESPONSE TO EITHER THE LUNGS’ EFFORT TO REMOVE PHLEGM AND MUCUS (WET COUGH), OR DUE TO INFLAMMATION AND IRRITATION (DRY COUGH).

Three Herb & Onion Cough Syrup

1 onion, finely chopped 2 garlic cloves, finely chopped (optional, it can be strong tasting) 1 Tbsp finely chopped fresh thyme

1 Tbsp finely chopped fresh sage 1 Tbsp finely chopped fresh oregano Honey or sugar

1. Layer the onion, garlic (if using), and herbs in a jar in finger-width-sized layers alternated with equal layers of sugar. If using honey instead of sugar, simply add all the ingredients to a jar and then pour honey over to cover. 2. Allow to infuse until the liquid leaves the onion and a syrup mixture forms. This will happen quite quickly and the liquid “cough syrup” can be taken as soon as this happens. However, for best results, infuse overnight or up to a week in the fridge before straining and discarding the solids using a sieve. If using honey, this may solidify in the fridge, in which case simply place the jar in a bowl of warm water before straining. To use: Take 1–2 teaspoons, as needed. Shelf life: Use within 1 month and discard if mold forms. Kitchen note: This recipe can be made with just onion and sugar, if needed. The onion brings expectorant properties to the soothing syrup, which coats the airways. The aromatic herbs add antibacterial, expectorant, and decongestant benefits and make it extra tasty too. www.tas teforl i fe.com JANUARY 202 0 tasteforlife 45

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SMART SUPPLEMENTS

CURCUMIN AS CHEMOSENSITIZER EXTENSIVE RESEARCH WITHIN THE LAST DECADE IN CELL CULTURE AND IN RODENTS HAS REVEALED THAT CURCUMIN CAN SENSITIZE TUMORS TO DIFFERENT CHEMOTHERAPEUTIC AGENTS, INCLUDING DOXORUBICIN, 5-FLUOROURACIL, PACLITAXEL, VINCRISTINE, MELPHALAN, CISPLATIN, CELECOXIB, VINORELBINE, OXALIPLATIN, SULFINOSINE, THALIDOMIDE, AND BORTEZOMIB. Chemosensitization has been observed in cancers of the breast, colon, pancreas, gastric system, liver, blood, lung, prostate, bladder, cervix, ovary, brain, head and neck, and in multiple myeloma, leukemia, and lymphoma. Similar studies have also revealed that this agent can sensitize to gamma radiation a variety of tumors including glioma, neuroblastoma, cervical carcinoma, epidermal carcinoma, prostate cancer, and colon cancer. It has also been extensively studied to understand how curcumin acts as a chemosensitizer. For example, it downregulates various growth regulatory pathways including genes for NF-KB, STAT3, COX-2, Akt, antiapoptotic proteins,

growth factor receptors, and multidrug-resistance proteins. Although it acts as a chemosensitizer for tumors in some cases, curcumin has also been shown to protect normal organs such as liver, kidney, oral mucosa, and heart from chemotherapy and radiotherapy-induced toxicity. The protective effects of curcumin appear to be mediated through its ability to induce the expression of antioxidant enzymes, directly quench free radicals, and inhibit p-300 histone acetyltransferase (HAT) activity. These preclinical studies are expected to lead to clinical trials to prove the potential of this age-old golden spice for treating cancer patients. TFL

Excerpted with permission from Curry Powder to Clinical Significance, edited by Muhammed Majeed, PhD, and Anju Majeed, MS ($10.99, NutriScience Publishers, LLC, 2015)

Tips for Buying Curcumin Not all turmeric supplements are the same. ✔ Look for an extract, preferably one with 95 percent curcuminoid—this percentage has the highest number of clinical studies. ✔ Look for a minimum of 500 milligrams with that high standardization. ✔ Look for curcumin in combination with a black pepper extract for increasing absorption. ✔ Check to see if the curcumin is natural or synthetic; the safest curcumin remains in the natural form. —Shaheen Majeed, president, worldwide, of Sabinsa, has served on the board of the American Herbal Products Association.

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** IRI MULO as of July 29, 2019

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Designed to be taken daily or anytime you need extra immune support*

www. sambucolusa.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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LAST WORD

“Dawn is the time when nothing

silence. breathes, the hour of

Everything is transfixed, only the light moves.” —Leonora Carrington

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

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Easy to swallow pill is perfect for the entire family since it is safe for all ages over 4

SAFE FOR ADULTS & CHILDREN (ages 4 & up)

†Relieves occasional anxiety and stress.

*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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EuroPharmaUSA.com MONEY-BACK GUARANTEE

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