Taste for Life Jan 2024

January 2024

Brain Fog CLEAR UP

INSIDE HEARTY SOUPS + STEWS ANTI-WRINKLE PLAN YOUR WEIGHT-LOSS TOOL KIT

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19 JANUARY 2024

The Menopausal Roller Coaster

Bring hormones into balance, naturally.

26

Slow-Cooked Soups & Stews

Warming recipes for cold winter days.

37

Healthy Resolutions Giveaway

Share your healthy resolutions and enter to win products to enhance the new you!

departments 6 Editor’s Note 9 News Bites

EWG’s top cereal picks • Bee-based skin care ingredients • More

14 In Focus

Natural ways to fight brain fog.

29 14

37

40

24 Living Well

Centenarian Gladys McGarey on the importance of building community.

32 Personal Care

All about eye creams.

40 Healthy Pets

Products with benefits for your furry friends.

43 Smart Supplements

Protect your vision as you age.

45 Wellness

HEALTHY RESOLUTIONS

Learn about the power of tea.

GIVEAWAY

46 Weighing In

Is intermittent fasting right for you?

Enter to WIN!

48 Last Word

For more health & wellness resources visit

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www.

/tasteforlifemag

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

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JANUARY 2024

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12/11/23 10:53 AM

editor’s note Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)

A Fresh Start

As holiday celebrations wind down, you may be beginning your new year with resolutions to enhance your life by eating more nutritiously and taking better care of your health.

Our “Weighing In” department (page 46) looks at intermittent fasting, a way to keep extra pounds at bay without changing what you eat. It’s more about when you eat: timing your meals so that over the course of a day—or a week—you’ll rest your digestive system with mini-fasts.

Winter is the perfect time to get out your slow-cooker and let it make dinner for you. We have soups and stews to fill you up and warm your soul (page 26).

If you feel menopause creeping up on you, see our feature beginning on page 19. You’ll find lots of information on what doesn’t have to be a negative time in a woman’s life. And if you’re feeling foggy-brained, whether or not it’s because of hormonal activity, see page 14 for help in lifting the fog and thinking clearly again.

Looking for ways to care for your eyes? We have ideas for taking care of them both inside and out. Our “Smart Supplements” department (page 43) discusses avoiding glaucoma; anti-aging eye creams are the topic of “Personal Care” on page 32.

And back to where we began: I’d love to hear how you plan to up your health game this year. Tell us your healthy resolutions (page 37) for a chance to win a prize package worth more than $700!

Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Chief Operating Officer 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 Vice President – Group Brand Promotions Bob Mucci 603-831-1868 Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Noelle Rose (Noelle.Rose@TasteforLife.com) Chairman and Founder 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 Helena Lumme, President and Chairman of Nothing But Real, Inc/Hälsa Foods Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc practices acupuncture, chiropractic, and herbal medicine Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 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.

To your health,

Lynn Tryba

Cr eative and Sales Offices

155 Washington Street, Keene NH 03431 603-283-0034

.com

www.

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 6

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

JANUARY 2024

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EAT FOR MENTAL HEALTH

The Mediterranean Diet v. PTSD Nutrition experts have long touted the Mediterranean diet for its contributions to longevity and cardiovascular health, including lower cholesterol and blood pressure. Now, researchers at Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health in Boston have found that women who followed the Mediterranean diet were less likely to experience post-traumatic stress disorder (PTSD) than women who ate more red and processed meats.

PTSD occurs when a person has difficulty in recovering from having experienced or witnessed traumatic events. Not all people exposed to traumatic events develop PTSD. Findings suggest that a healthy gut microbiome supported by the Mediterranean diet may contribute to a more modulated stress response. Fiber and omega-3 essential fatty acids, key components of the Mediterranean diet, reduce inflammation (a risk factor for PTSD) and support the gut microbiome.

The gut microbiome, in turn, influences the responses of the amygdala, the region of the brain that processes fear.

Certain beneficial gut bacteria are well supported by foods found in the Mediterranean diet, including fish and other seafood and fiber-rich fruits and vegetables, including apples, tomatoes, zucchini, and spinach.

SELECTED SOURCES “Association of probable post-traumatic stress disorder with dietary pattern and gut microbiome in a cohort of women” by S. Ke et al., Nature Mental Health, 10/23 • “Mediterranean diet for heart health” by Mayo Clinic Staff, www.MayoClinic.org, 7/15/23 • “Mediterranean diet may reduce or prevent PTSD symptoms, new research shows”

by Aria Bendix, www.NBCNews.com, 10/22/23

GREAT BEGINNINGS

START your day right!

The nonprofit Environmental Working Group recently released its top choices for organic cereals. Included in the EWG’s picks are: Forager Project Chocolate Organic Grain Free Os Barbara’s Organic Honest O’s Cereal Kashi Organic Cinnamon Harvest Cereal Nature’s Path Organic Almond Nut Butter Crunch Cereal www.tasteforlife.com

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BEE-INSPIRED!

What’s the BUZZ?

Check out these bee products finding their way into topical skin care products.

Honey. Honey’s regenerative properties can help detoxify dermal tissue, improve skin elasticity and color, and smooth out wrinkles. A balm for chapped lips and dry hands, honey can also help with acne, candida overgrowth, eczema, and psoriasis.

Propolis. With antimicrobial, antiseptic, antioxidant, antiviral, and antifungal properties, propolis treats fungal infections, skin burns, and acne vulgaris. Look for it in sunblock products and protective lipsticks, as it offers protection from ultraviolet radiation.

Bee Pollen. An antifungal, bee pollen is an antiinflammatory that can regenerate damaged skin tissue. Look for skin products combining omega-rich fatty acids with bee pollen to help with scarring and sensitive skin.

Beeswax. An emulsifying agent, beeswax forms the base for many lip balms, lipsticks, and creams because of its softening and lubricating properties, which also help prevent water loss from the skin.

Beeswax can help psoriasis, dermatitis, and the overgrowth of normal skin flora.

Royal Jelly. Royal jelly has anti-inflammatory, antiaging, antimicrobial, and regenerative properties to help repair skin tissue, wounds, and burns. It can also help heal shingles. Find royal jelly as an ingredient in balms, lotions, and creams.

Bee Safe. Allergic reactions, though not common, can occur when using bee products. If you have allergies to bee venom, use caution with products

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containing honey and other bee ingredients.

Always do a patch test before using. Some people get skin rashes and eczema from using royal jelly topically. Bee pollen is the most frequent allergen causing hypersensitivity.

SELECTED SOURCES “Bee products in dermatology and skin care” by A. Kurek-Gorecka et al., Molecules, 2/20 • “A review of the use of beeswax in skincare” by Y. Nong et al., Journal of Cosmetic Dermatology, 8/23

www.tasteforlife.com

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WELLNESS TOOL

Natural compound FOR HEALTH

Resveratrol is a potent polyphenol found in the skin of red grapes, apples, peanuts, blueberries, and cocoa. Polyphenols refer to a large group of naturally occurring plant compounds that exert antioxidant and anti-inflammatory properties. Research focused on resveratrol has gained popularity over the years as it has shown promising results across a broad spectrum of health conditions.

Note: Like other polyphenols, resveratrol has poor bioavailability due to rapid enzyme degradation susceptibility. It’s important to note that trans-resveratrol is the most researched form of resveratrol because of its stability and greater biological activity.

Kids’ Tummy Issues

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Cardiovascular Health Cardiovascular disease is the main cause of death around the world.

Since the 1980s, the epidemiological observation of the “French paradox” has linked resveratrol to heart health. This paradox proposed low to moderate consumption of red wine to be a possible reason why French people had lower rates of coronary heart disease compared to other Western countries, although their diets featured high amounts of saturated fat and cholesterol.

Lab studies indicate that resveratrol can contribute to reduced oxidative stress, decreased inflammation, reduced arterial stiffness, and improved endothelial function, along with reducing cardiac fibrosis.

Longevity & Immunity Resveratrol has been touted as a longevity molecule, partially due to its robust antioxidant capabilities. A 2023 article published in the journal Frontiers reported that resveratrol aids in regulating mitochondrial homeostasis and cellular energy metabolism. Studies show that resveratrol supplementation activates AMPK, a master regulator of energy homeostasis that helps to drive autophagy (the removal or recycling of old, damaged cells).

Maintaining adequate immune health is essential as we age. A 2022 review from the journal Molecules noted that resveratrol “contributes to modulating innate and adaptive immunity, and stimulates the activation of macrophages, T cells, and natural killer cells.” Although more human clinical trials are needed to comprehend the diverse biological abilities of resveratrol, current findings offer promising potential.

—Taylor Woosley SELECTED SOURCES “Antiaging effects of dietary supplements and natural products” by L. Gao et al., Frontiers in Pharmacology, 6/27/23 • “The effects of resveratrol in patients with cardiovascular disease and heart failure . . .” by J.B. Dyck Garrison et al., 2/19; “Progress to improve oral bioavailability and beneficial effects of resveratrol” by A. Chimento et al., 3/19, International Journal of Molecular Sciences • “Recent overview of resveratrol’s beneficial effects . . .” by R.A. Bohara et al., 8/22; “Resveratrol and immune cells: A link to improve human health” by A. Alesci et al., 1/10/22, Molecules

JANUARY 2024

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8/7/23 1:18 PM

BY TASTE FOR LIFE STAFF

in focus

CLOUDY THINKING?

THE RIGHT FOODS & NUTRIENTS MAY HELP CLEAR THE FOG Are you feeling forgetful or having trouble focusing? Brain fog happens to the best of us, and occasional cognitive issues tend to come along with aging. Be glad, there are some simple dietary and lifestyle hacks that can help you maintain focus and sharpen memory.

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Brain food

What you eat can make a huge difference in how well your brain functions. Here are a few of the foods that help keep your mind sharp.

Brain-boosters How they help Cruciferous vegetables

Vegetables like broccoli, cabbage, kale, and spinach are rich in brain-boosting nutrients including beta carotene, folate, vitamin K, and lutein.

Berries

Cherries and dark fruits like blackberries and blueberries offer anthocyanins and flavonoids that are good for brain health. Fresh, frozen, and dried berries all offer benefits.

Eggs

Not only are eggs a good source of protein, but they also provide vitamins B6 and B12, which brain neurons need for optimal functioning.

Nuts & Seeds

A great source of protein and healthy fats, nuts (especially walnuts), make the perfect brain-boosting snack.

Both walnuts and flaxseeds are good nonanimal sources of omega-3 fatty acids.

Tea & coffee

The caffeine in tea and coffee can give you a quick concentration boost, and studies show it may have longer-term benefits including improvements in mental function and memory formation.

Cocoa

Like omega 3s, blueberries, and grapes, cocoa can increase the body’s level of brain-derived neurotrophic factor (BDNF), which helps with mental focus.

Smart supplements

In addition to a healthy diet rich in brain-boosting foods, there are some supplements that show promise for improving cognition, memory, and overall brain health. ✔ Astaxanthin. This antioxidant has been linked to faster thinking, especially for those with mild cognitive impairment. ✔ Coenzyme Q10 (CoQ10). “Commonly thought of as a heart protective compound, CoQ10 is also critical for the neurological system,” explains Cheryl Myers, RN. It’s a “key cofactor in mitochondrial function, which helps ensure proper energy production throughout our body, including the brain. Mitochondrial dysfunction has been indicated in several neurological diseases, including amyotrophic lateral sclerosis (ALS). CoQ10 acts as an antioxidant and can help protect the brain from toxininduced lesions.”

✔ Curcumin. Another antioxidant nutrient with brain benefits, this anti-inflammatory herb may help protect the brain by reducing the long-term, low-grade inflammation that contributes to cognitive decline. ✔ Omega 3s. If you don’t eat a lot of fish, neurologist Majid Fotuhi recommends taking omega 3s in supplement form. “My recommendation is 1,000 milligrams of DHA and EPA.” ✔ Vitamin D. Research has shown that those with higher levels of vitamin D in their blood consistently retain the best verbal skills as they age. Their memory skills also show a slower rate of decline than those of people with lower vitamin D intake. ✔ Vitamin B12. Essential for brain and nerve function, vitamin B12 may be helpful for staving off memory loss, bosting concentration, and lifting your mood. ✔ Iron. Deficiencies in iron are linked to cognitive impairments, including reduced attention span and sensory perception, as well as some behavioral and emotional issues. Adequate iron intake may help to improve brain function.

Get moving!

Exercise plays an important role in brain health.

Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells.

Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day.

SELECTED SOURCES “4 types of foods to support memory” by Marisa Moore, Academy of Nutrition and Dietetics, www.EatRight.org, 3/20 • “Benefits of a 12-week non-drug ‘Brain Fitness Program’ for patients with attention-deficit/hyperactive disorder, post-concussion syndrome, or memory loss” by M. Fotuhi et al., 6/29/23; “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment . . .”

by N. Ito et al., Journal of Alzheimer’s Disease Reports, 2018 • “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Advances in Nutrition, 3/18 • “Exercise can boost your memory and thinking skills”; “Foods linked to better brainpower,” Healthbeat, www.health.Harvard.edu • “Iron deficiency, cognitive functions, and neurobehavioral disorders in children” by L. Pivina et al., Journal of Molecular Neuroscience, 5/19 • “Natural ways to improve brain function at any age” by Cheryl Myers, www.tasteforlife.com • “Nutritional prevention of cognitive decline and dementia” by L.J. Dominguez and M. Barbagalio, Acta Biomedica, 6/7/18 • Personal communication: Majid Fotuhi, 11/23 • “The role of nutrition in Alzheimer’s disease” by S. Śliwińska and M. Jeziorek, Roczniki Państwowego Zakładu Higieny (Annals of the National Institute of Hygiene), 2021 • “Vitamin D status and intakes and their association with cognitive trajectory . . .” by M.A. Beydoun et al., Journal of Clinical Endocrinology & Metabolism, 4/1/18 www.tasteforlife.com

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BY MARIA NOËL GROVES , RH (AHG)

The Menopausal Roller Coaster S U PP O RT F O R PE R I M E N O PAU S E & B E YO N D

To say women’s bodies are complex would be an understatement. Natural transition times like perimenopause and menopause can be challenging: Your whole body may feel out of whack. While each woman deserves an individualized approach—ideally with a skilled holistic practitioner—herbs can lend a hand.

www.tasteforlife.com

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continued from page 19

Estrogen Support

What Estrogen Does: Estrogen takes center stage during our reproductive years, with the favored form (estradiol) produced by follicles (which contain eggs-to-be) in the ovaries, stimulated by the brain’s release of folliclestimulating hormone (FSH). Healthy amounts of estrogen generally boost your mood, protect your bones, support the immune system, and help lay down a thick uterine lining in preparation for a potential pregnancy.

Estrogen Issues: In menopause, dwindling estrogen causes FSH levels to surge (your brain is basically yelling at your ovaries to kick into gear), which can trigger a hot flash. Post-menopause, we see dwindling bone health, lack of tone in the vagina, and a loss of fertility.

Estrogen dominance—which can occur in perimenopause if you’re overweight or have been overly exposed to endocrine-disrupting xenoestrogens in plastic, fertilizers, and other petroleum products—can cause heavy periods and an increased risk for estrogendependent cancer.

Phytoestrogens can help in either scenario because they bind to estrogen-receptor sites, bumping out more potent estrogens produced by the body or from xenoestrogens, yet they have a much weaker estrogen effect. You’ll find phytoestrogens in beans (including soy, which remains somewhat controversial), red clover blossoms, shatavari, and flaxseed fiber. Ask your healthcare practitioner before taking phytoestrogens, especially if cancer is a possibility.

Black Cohosh (Actaea racemosa, syn Cimicifuga racemosa), sometimes called a phytoestrogen, doesn’t contain any estrogen, yet it helps balance and improve the brain-ovary communication and levels of both FSH and estrogen. It can take several months for the herb to effect change.

As a uterine relaxant, anti-inflammatory, and hormonebalancing herb, black cohosh has been shown to shrink uterine fibroids by 30 percent (twice the response rate of medications).

Dong Quai (Angelica sinensis), sometimes called “female ginseng,” appears to synergize estrogen to increase the effects of your natural estrogen without actually providing any. It’s believed to relax and improve circulation to the uterus. It’s traditionally used by women showing symptoms of estrogen deficiency, anemia, scanty periods, anxiety, perimenopause, and infertility.

In traditional Chinese medicine, dong quai is rarely used solo and is instead combined with chi tonic and

adaptogenic herbs such as ginseng and rehmannia. It can thin the blood and increase bleeding and is likely not as useful post menopause.

Progesterone Support

What Progesterone Does: If you ovulate mid-cycle, the brain will begin to send luteinizing hormone (LH) down to the ovaries, which prompts the corpus luteum (the empty throne that month’s egg left behind) to produce progesterone. Progesterone also boosts the mood (although not in all women) and immune function.

Progesterone Issues: Your body can turn progesterone into the stress hormone cortisol when your body is in flight or fight mode, which—with the finite amount of progesterone in the corpus luteum—can result in a shorter progesterone phase.

Another issue with progesterone occurs if you don’t ovulate or ovulate erratically, as in perimenopause.

Without ovulation, you don’t have a corpus luteum to produce progesterone—nor do you get the benefits of this hormone—during the last half of your cycle. You may notice cycle irregularities, depression, fatigue, and mood swings. Because your uterus has been under the influence of estrogen but not progesterone and its specialization skills, you may have a heavy period (when you eventually ovulate) or fake period and risk anemia.

Although some hormone wobbles are normal during perimenopause, we can sometimes lessen the severity of progesterone issues naturally. These are subtler than the effects of progesterone cream or bioidentical hormones, which supply progesterone to the bloodstream.

Vitex (Vitex agnus-castus), also called chaste tree berry, does not contain progesterone, but it seems to improve the brain-ovary communication to enhance and regulate the production of progesterone by your body. It can help lengthen short cycles, ease symptoms when you “run out” of progesterone prematurely, and encourage more normal hormone cycles in general.

You can take it all cycle long or only from day 14 to 28.

Vitex often improves mood, PMS, and perimenopause symptoms; however, some women find it makes them cranky and depressed. If you’re not ovulating, especially after menopause, vitex’s effects may be minimal.

Maca (Lepidium meyenii) may support healthy progesterone and stress hormone production while nourishing the body with protein, iron, and other nutrients. It appears to improve libido, energy, overall continued on page 23

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www.RCHERBALS.COM 10/27/23 10:39 AM

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vitality, and mood. You can add a spoonful or two to smoothies or take it in capsules or tinctures. If you’re concerned about the potential antithyroid and digestive upset side effects of this turnip-family root, seek gelatinized powder/pills or use the tincture.

Stress support is crucial for healthy progesterone management. This can come in the form of adaptogenic herbs such as schisandra or ashwagandha, a good vitamin B complex or daily multi, adequate sleep, exercise, and lifestyle techniques like daily breathing exercises.

Additional Support

Nutrition: Outside of the realm of hormonebalancing support, we can enhance the body’s access to good nutrition with nutrient-rich herbs. Stinging nettle leaf is high in calcium, magnesium, iron, and other minerals while raspberry leaf contains calcium, iron, and vitamin C.

Of course, a daily multi, omega-3 supplement, vitamin D, calcium-magnesium, and a healthy diet are useful. Adequate nutrients can improve mood and resistance to stress and increase energy.

Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Adding the phytoestrogen Cimicifugae racemosae to clomiphene induction cycles . . .” by AY. Shahin and S.A. Mohammed, Gynecological Endocrinology • “Beneficial effects of Lepidium meyenii (maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women . . .” by N.A. Brooks et al., Menopause • “Effect of isopropanolic Cimicifuga racemosa extract on uterine fibroids . . . ” by S. Xi et al.; “Efficacy of oral ginger (Zingiber officinale) for dysmenorrhea: A systematic review and meta-analysis” by C.X. Chen et al., 2016, Evidence-Based Complementary and Alternative Medicine • “Maca (L. Meyenii) for improving sexual function: A systematic review” by B. Shin et al., BMC Complementary Medicine and Therapies

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YOU ARE NEVER TRULY ALONE

living well

Excerpted with permission from The Well-Lived Life: A 102-year-old Doctor’s Six Secrets to Health and Happiness at Every Age ($27.99, Atria Books, 2023) by mother of holistic medicine Gladys McGarey, MD.

We often don’t interact with one another because we don’t want to get our hands dirty. We don’t want to deal with what we perceive to be others’ deficits. We want to protect ourselves so we can’t be disappointed. But in the process, we miss out on life.

The advent of modern conveniences has made this easier. We have essentially sterilized our lives of the discomfort of “needing” one another. Today, if we are sufficiently economically comfortable, we’ve set up the entire world so we don’t have to ask anyone for anything. Apps, instead of neighbors, help us pick up our car from the mechanic or get a ride to a doctor’s appointment.

On a busy school night, dinner can be ordered in minutes via delivery. We can hire people to walk our dogs, assemble our furniture, and wash our cars with the click of a button. The more we progress, the more it seems that we simply want the convenience of not having to ask anything of our neighbors and friends. We’re constructing a community-for-hire.

Gone are the days of borrowing a cup of sugar, let alone raising a barn with neighbors.

Perhaps I sound like an old lady complaining about how the world is changing. Yet I’m pointing toward something much bigger here. We need to borrow cups of sugar. We benefit from barn raising. Living together in this way forces us to connect, even in small ways. In the past, our messy, frequent interactions made sure we knew our neighbors and understood what was happening in one another’s lives. They kept us vital by providing a safeguard against isolation.

Modern life increasingly allows us to reduce the interactions required for day-to-day living, supporting this effort with the idea that we’re happiest if we interact with others only when we want to do so. Yet reducing our interactions is so costly. We lose so much when we don’t connect with community. We miss out on a fundamental piece of being human.

Gladys McGarey, MD, is more than 100 years old and a still-practicing doctor. Recognized as a pioneer of the holistic medical movement, she is also a founding diplomate of the American Board of Holistic Medicine. She is the cofounder and past president of the American Holistic Medical Association (now called the Academy of Integrative Health and Medicine).

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Slow-Cooked

Soups & Stews SIMMER IN THE FLAVOR

There’s no better season for simmering a comforting meal in a slow cooker than winter.

Warm up with the following vegan soup and stew recipes.

Moroccan Garbanzo Bean and Vegetable Stew From One Pot Recipes by Ellen Brown ($24.95, Union Square & Co., 2018) PREP TIME 8 hrs + 6 hrs soak time for beans SERVES 6

2 c dried garbanzo beans 3 Tbsp olive oil 2 large onions, diced 3 garlic cloves, minced 1 Tbsp ground cumin 2 tsp ground coriander 1 tsp ground turmeric ¼ tsp ground cinnamon 1 (28 oz) can diced tomatoes, drained 4 c low-sodium vegetable stock ⅓ lb carrots, thickly sliced ¼ lb parsnips, thickly sliced Salt and freshly ground black pepper, to taste 1 Rinse beans in a colander and place them in a mixing bowl covered with cold salted water. Allow beans to soak for a minimum of 6 hours or overnight. Or place beans in a

saucepan of salted water and bring to a boil over high heat. Boil 1 minute. Turn off heat, cover pan, and soak beans for 1 hour. Drain beans, discard soaking water, rinse them well, and cook or refrigerate beans as soon as possible.

2 Heat oil using browning function of the slow cooker, or heat oil in a medium skillet over medium-high heat. Add onions and cook them, stirring frequently, for 2 minutes. Add garlic and cook for 1 minute, or until onions are translucent. Turn off browning function or reduce heat to low if using a skillet.

3 Stir in cumin, coriander, turmeric, and cinnamon. Cook for 1 minute, stirring constantly. Scrape mixture into slow cooker if using a skillet.

4 Place drained beans in slow cooker. Add tomatoes, stock, carrots, and parsnips, and stir well.

5 Cook on low for 7 to 8 hours or on high for 3½ to 4 hours, or until garbanzo beans are tender. Season with salt and pepper during last hour of cooking time.

Per serving: 640 Calories, 30 g Protein, 0 mg Cholesterol, 101 g Carbohydrates, 22 g Total sugars (0 g Added sugars), 21 g Fiber, 16 g Total fat (2 g sat), 280 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B6, Folate, Phosphorus, ★★★★ Iron, ★★★ Vitamin C, K, Magnesium, Potassium, Zinc, ★★ Vitamin B2 (riboflavin), B3 (niacin), E, ★ Calcium

Kitchen Note: Most cuisines around the Mediterranean feature garbanzo beans. In the Middle East, Italy, and North Africa they’re used extensively in soups and stews. This stew has a vivid color to match its flavor.

Substitute lima beans for the garbanzo beans, and substitute 2 tablespoons Italian seasoning for the cumin, coriander, turmeric, and cinnamon. The stew can be prepared up to 2 days in advance and refrigerated, tightly covered. Reheat it, covered, over low heat until hot, stirring occasionally. continued on page 29

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Black Bean Soup

From the Taste for Life test kitchen PREP TIME 4½ hrs + overnight soak time SERVES 8

1 lb dried black beans, rinsed 1 onion, diced 3 green bell peppers, diced 4 garlic cloves, minced 1 (28 oz) can diced tomatoes and their juice 1 c salsa (mild, medium, or hot) 6 c low-sodium vegetable broth 2 tsp chili powder 1½ tsp ground cumin Salt and freshly ground black pepper ¼ c chopped cilantro or green onion, for garnish Avocado slices, for garnish

1 Place beans in a large bowl. Add water so it covers beans by an inch.

Soak beans overnight.

2 The next day, add beans to the slow cooker along with onion, bell peppers, garlic, tomatoes and their juice, salsa, broth, chili powder, and cumin.

3 Cover slow cooker. Cook on low for 6 hours, or until beans are tender.

4 Season soup to taste with salt and pepper. Serve topped with cilantro or green onions and avocado slices.

Per serving (garnished with cilantro): 586 Calories, 34 g Protein, 0 mg Cholesterol, 104 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 27 g Fiber, 6 g Total fat (1 g sat), 439 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, C, Folate, Magnesium, Phosphorus, Potassium, Zinc, ★★★★ Vitamin A, Iron, ★★ Vitamin B2 (riboflavin), B3 (niacin), K, Calcium, ★ Vitamin E

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food for thought

LEARNING TO LISTEN Excerpted with permission from In Praise of Listening by Christian McEwen ($22, Bauhan Publishing, 2023). Order at www.bauhanpublishing.com/shop/in-praise-of-listening/

I’d been asked to supper at a good friend’s house. My life was in tatters at the time, and I’d been looking forward to the warmth and company: good food, lively conversation. The meal began with a silent grace: breathe in, breathe out, a quiet clasp of hands around the table. So far, so good, I thought. Soon we will begin to talk. But once everyone was settled with their soup in front of them, no one said a word. Instead, the host announced that we’d be starting with a check- in. Each of us was to talk in turn, “checking in,” describing what was happening in our lives.

And for the next three-quarters of an hour, we did just that.

I was amazed by this procedure, so slow and so self-conscious, so brutally truncated. It was like seeing a row of little flowerpots set out side by side, each containing one small bloom. Everyone had the same amount of time in which to speak. Each of us told one or two brief anecdotes, provided a short list of recent activities, and then our time was up. There was no chance of linking one experience with another, of intertwining interests and ideas, no questions or elaborations, no laughing, expansive storytelling. It was so humorless, so flat, so achingly predictable. How I longed for dessert, when check-in would finally be complete, and we could turn to the person sitting next to us, and actually converse!

In the last few years, I have read a number of books and articles on the art of listening. Deep listening, active listening, compassionate listening, generous listening: each has its own trademarked identity, and checklist of essential practices. “Don’t interrupt when someone else is speaking.” “Listen empty.”

“Try not to judge or fix.” “Show the other person that you’re paying attention.” “Look them in the eye.” “Be patient, silent, wait.”

But whichever practice is being promoted, I find

myself resisting. The rules proliferate, earnest, literalminded. For me, it feels like trying to dance in iron shoes. When will the soup be finished, and the good green salad and the sensible brown rice? When can we actually talk, actually listen?

True listening, joyful listening, delighted, ardent tell-me-more-ish listening, has less to do with keeping quiet while someone talks than with the questions you’re inspired to ask, the welcome you extend, the quality of interest and encouragement.

What I think of as “open-ended listening” (yes, I too have my proprietary brand) begins with a sense of spacious sufficiency, a way of setting the scene, framing the purpose, meeting the gaze. The listener knows how to pay respectful attention to the one who talks, and asks good (thoughtful, curious, branching) questions. The speaker has something to say and is eager to share it. Cadence matters here, and a shared sense of pace, a foundation of trust and equality—a willingness to let the arc of the conversation swing back upon itself, confident that the talk will find its way, and that both listener and talker are equal cocreators.

It matters too, for someone to be able to say, “I’m not up for this right now. I just don’t have the clarity, the energy, the strength of mind to listen properly at the moment. Can we make another time to talk?

Tomorrow, next weekend?”

With the escape route well marked, it is possible to assume that your friend—or your neighbor at the dinner table—is as hungry for conversation as you are yourself. This eases the mind considerably.

At once you are free to move beyond a routine “checking in” to something infinitely more expansive and surprising. A massive door creaks open. Several walls fall down. No one can predict what happens next.

Christian McEwen is a freelance writer and workshop leader, originally from the UK. She is the author of several books, including World Enough & Time: On Creativity and Slowing Down, now in its eighth printing. Her articles have appeared in the Nation, the Village Voice, the American Scholar, and Lion’s Roar.

www.tasteforlife.com

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BY TASTE FOR LIFE STAFF

personal care

SOFT TOUCH EYE-CATCHING RESULTS! The eyes are one of the first places to show the effects of time on the skin, often in the form of dark circles, fine lines, and wrinkles.

Anti-aging eye creams can help reduce the signs of aging, and they are formulated to be gentle on the delicate skin around the eyes.

Eye cream basics

It might be tempting to skip the specialty products and use a regular facial moisturizer in place of an eye cream, but you won’t necessarily get the results you want. Eye creams are specially formulated to be gentle on the skin around the eyes. They are thicker and contain more oil than an all-purpose facial lotion. They also contain specific ingredients that have been shown to help reduce the appearance of age-related skin changes.

Fight fine lines & wrinkles

Collagen occurs naturally in the skin and gives it elasticity, but it decreases as you age. To boost collagen production in aging skin, look for eye

creams that contain vitamin C, collagen peptides, or retinol (a manmade vitamin A derivative). Bakuchiol (buh-KOO-chee-all) serums and moisturizers— natural, gentler alternatives to retinol—have been shown to work as well as retinol creams on eye wrinkles, with positive results as early as 28 days and continual improvement occurring all the way to day 56. Retinol can be drying to the skin. Some research shows that using retinol with niacinamide, a form of vitamin B3, can help protect the skin barrier and decrease the skin irritation that can occur with retinol.

Some topical products contain actual collagen, not just collagen-stimulating ingredients, and these products have been shown to be as effective as collagen supplements in improving wrinkles. continued on page 35

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Other ingredients that may reduce the appearance of fine lines and wrinkles include CoQ10, glutathione, alpha lipoic acid, grape seed extract, and tea extracts.

Brighten dark circles

Age, sun damage, and genetics all play a role in the development of dark circles under the eyes. Eye creams containing ingredients like vitamin C and kojic acid can help to lighten the area under the eye.

Soothe puffiness

We all wake up looking a little puffy, but a buildup of fluid and blood under the eyes can lead to a swollen appearance in the eye area.

Eye creams containing caffeine may help to reduce puffiness. Cold temperatures may also help to reduce minor swelling—refrigerating your eye cream may do the trick.

Youthful skin from within

You might consider complementing your topical beauty regimen with supplements that have been shown to reduce the signs of aging by supporting the production of the proteins that give skin its youthful glow.

Silica helps create the structures of the proteins in your skin, hair, and nails. Silica from foods or supplements, once in the stomach, gets transformed into an active form called orthosilicic acid, which is better absorbed into the bloodstream than silica. As you age, however, this conversion of silica to the active form slows down. It can be helpful to supplement with the more active form—orthosilicic acid—rather than relying on silica obtained through your diet.

Collagen, the protein in skin that helps create strength, elasticity, and smoothness, is continuously renewed by your body. Over time, your body doesn’t make as much collagen as it used to, which leads to the appearance of wrinkles and loss of youthful skin plumpness.

Collagen peptide supplements have been clinically proven to help shore things up. Several studies show that women taking daily supplements of collagen—either 2.5 grams (g) or 5 g— experienced significant improvements in smoothness, elasticity, hydration, and the appearance of crow’s feet in eight weeks.

SELECTED SOURCES “Collagen supplements for aging and wrinkles . . .” by H. Al-Atif, Dermatology Practical & Conceptual, 2/22 • “Hair, nails, and skin: Differentiating cutaneous manifestations of micronutrient deficiency” by M. DiBaise and S.M. Tarleton, Nutrition in Clinical Practice, 5/29/19 • “In a preliminary study on human subjects, a cosmetic cream containing a Harungana madagascariensis plant extract induces similar anti-aging effects to a retinol-containing cream” by C. Gibielle et al., Clinical, Cosmetic and Investigational Dermatology, 4/19/23 • “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis” by E. Proksch et al; “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study” by E. Proksch et al., Skin Pharmacology and Physiology • “Oral supplementation of low-molecular-weight collagen peptides reduces skin wrinkles . . . A randomized, double-blinded, placebo-controlled study” by J. Kim et al., Journal of Medicinal Food, 12/22 • “Use of silicon for skin and hair care . . .” by L.A. Araujo et al., Anais Brasileiros de Dermatologia, 5/16 • “Wrinkle creams: Your guide to younger looking skin,” www.MayoClinic.org, 11/20/19

www.tasteforlife.com

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BY TASTE FOR LIFE STAFF

healthy pets

PEPPY PETS Dogs and cats are responsible for about 25 percent of the meat consumption in the US. They’re carnivores, so most veterinarians advise against feeding them a fully plant-based diet. But, like humans, what they do eat is vitally important to their health. So is getting age-appropriate amounts of exercise.

■ Look for pet food ingredients that are whole and unprocessed. Overly processed foods often contain unhealthy components.

■ Humans and their pets share very similar physiology, with the similarities outweighing the differences. Poor digestion sets the stage for obesity, joint issues, liver stress, anxiety, and many other chronic disorders. Supplemental probiotics and digestive enzyme formulas specifically made for cats or dogs can help.

■ Older dogs often suffer from osteoarthritis, limiting their mobility and causing pain. A 2022 study found significant relief from a supplement containing boswellia, chlorophyll, green tea extract, glucosamine, chondroitin sulfate, and hyaluronic acid.

■ Most pet supply stores and natural food markets carry a variety of products labeled for pet use that contain ingredients for joint pain.

SELECTED SOURCES “Can you feed cats and dogs a vegan diet?” by S. Dowling, www.BBC.com, 3/4/20 • “Efficacy of a dietary supplement in dogs with osteoarthritis: A randomized placebo-controlled, double-blind clinical trial” by E. Martello et al., PLoS One, 2/22 • “Good digestion for your pet” by Brenda Watson, Taste for Life, 8/20 • “Herbs offer safe, effective pain management” by I. Basko, Journal of Innovative Veterinary Care, 6/16/15 • “Nutrition and supplement tips for senior dogs” by S. Gibeault, American Kennel Club, www.AKC.com

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smart supplements

BY TASTE FOR LIFE STAFF

SEEING CLEARLY ACT NOW TO PROTECT VISION

You may be at higher risk of glaucoma if you . . . ✔ are over age 60, especially if you’re Hispanic/ Latino ✔ are an African American over age 40 ✔ have diabetes ✔ have hypertension ✔ are overweight ✔ are sedentary ✔ smoke ✔ have a family history of glaucoma.

Have you noticed your peripheral (side) vision isn’t what it used to be? Is night driving getting trickier? Do you regularly bump into things? If so, schedule an appointment with an eye doctor for a comprehensive dilated eye exam. You may have glaucoma. This group of eye disorders can damage the optic nerves that connect the eyes and brain.

Glaucoma is the second leading cause of blindness worldwide, but it often develops so slowly that half of affected people don’t realize they have the disease until it is advanced. Peripheral vision loss is one of the first symptoms.

Treatment & Prevention

Open-angle glaucoma, the most common form of the disease, causes high pressure in the eyeball due to fluid buildup. Medications can lower the pressure. In addition, research indicates that some supplements may be protective, including: magnesium; fish oil; vitamins A, C, and E; and herbs such as Ginkgo biloba, bilberry, and saffron. A daily cup of hot caffeinated tea (green or black) may also help.

In one meta-analysis, researchers examined the dietary records of more than 18,000 people over 12 years. People with a higher intake of vitamins A, C, and E had lower rates of glaucoma. The protective

benefits occurred in those who consumed high levels of each vitamin, either through food sources or supplements. Other research has shown that peaches, oranges, collard greens, and kale can be protective.

Always check with a healthcare practitioner before adding any supplement to your regimen as some interfere with prescription medications.

Emergency!

Closed-angle glaucoma, while less common, is very serious. It can produce sudden eye pain, headache, blurred vision, red eye, nausea, and vomiting. If you have these systems, go to the eye doctor or emergency room immediately.

READ MORE “ACE-vitamin index and risk of glaucoma . . .” by J. Moreno-Montañés et al., 12/2/22; “Treatment of glaucoma with natural products . . .” by R.H. Sim et al., 1/26/22, Nutrients • “Don’t let glaucoma steal your sight!,” Centers for Disease Control and Prevention, https://www.cdc.gov • “Fish oil in glaucoma treatment . . .” by H. Ye et al., Molecular Nutrition & Food Research, 6/23 • “Glaucoma,” National Eye Institute, www.nei.nih.gov • “Review of evidence for the usage of antioxidants for eye aging” by P.P. Choo et al., BioMed Research International, 10/3/22 • “The role of magnesium in the . . . treatment of glaucoma” by F. Ekici et al., International Scholarly Research Notices • “Vitamin C protects retinal ganglion cells via SPP1 in glaucoma and after optic nerve damage” by S. Li and T.C. Jakobs, Life Science Alliance, 5/9/23

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11/6/23 1:43 PM

wellness

BY JANE EKLUND

COZY TIME

DRINK (TEA) TO YOUR HEALTH! What’s not to like about tea? It’s tasty, comforting, and good for you!

Green tea

Green tea, a product of the Camellia sinensis plant, packs a healthy punch. It’s high in flavonoids, which promote cardiac health by lowering bad cholesterol and reducing blood clotting.

Its abundance of polyphenols—micronutrients with antioxidant properties—can counteract free radicals that cause age-related cell damage. One of its polyphenols, epigallocatechin gallate, may lower Alzheimer’s disease risk by preventing the formation of beta-amyloid plaques.

Green tea has been linked to better working memory, lower blood pressure, weight loss, and slowing the progression of certain cancer cells.

Black tea

Made from the same plant as green tea but with leaves dried and fermented, black tea provides many of the same benefits, including fighting inflammation, supporting the immune system,

promoting heart health, and supporting healthy blood pressure.

Black tea consumed after a meal has been associated with lowering blood sugar levels.

Elevated blood sugar can bring on health issues including Type 2 diabetes, obesity, cardiovascular disease, kidney failure, and depression.

White tea

The least processed of the teas that come from Camellia sinensis, white tea may be particularly effective at battling cancer because it’s very high in antioxidants. Other pluses: It contains minerals and natural compounds that benefit dental health. Because of the catechins it contains, it may promote bone growth and lower osteoporosis risk.

White tea may help boost immunity, reduce the risk of heart disease, promote weight loss, and improve blood-sugar levels.

Herbal infusions

Known for their calming properties, herbal “teas”— also called tisanes—contain no caffeine. Here are some popular herbal teas and their uses.

■ Chamomile: menstrual pain, muscle spasms, stress reduction, improved sleep ■ Peppermint: upset stomach, constipation, irritable bowel syndrome, tension headaches, migraines ■ Hibiscus: high blood pressure, liver health, kidney stone prevention, heart health ■ Ginger: nausea, indigestion, osteoarthritis pain ■ Lemon verbena: weight management Consult your healthcare practitioner before adding medicinal tea to your regimen, especially if you’re pregnant. Certain teas can interact with medications.

SELECTED SOURCES “The best teas to drink for your health,” https://health.ClevelandClinic.org, 8/13/21 • “The health benefits of 3 herbal teas,” www.Health.Harvard.edu, 10/21/21 • “The hidden health benefits of tea,” www.PennMedicine.com, 4/4/22 • “What are the best teas for health?” by Maria Cohut, www.

MedicalNewsToday.com, 4/16/18 www.tasteforlife.com

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11/28/23 4:10 PM

weighing in

BY NAN FORNAL

THE “FAST” TRACK

A TECHNIQUE FOR YOUR WEIGHT-LOSS TOOL KIT While most diet plans focus on the foods people eat, the fasting approach emphasizes the timing of eating instead. Many people try a fast to jump-start a weight-loss program, but this way of eating may hold other health benefits.

Intermittent fasting may be a good way to positively “affect longevity and healthspan by acting on cellular aging and disease risk factors, while causing no or minor side effects,” according to research by Valter D. Longo, PhD, and colleagues.

Intermittent fasting (IF) involves not eating for a set period, often up to 12 hours per day, repeated once per week or as often as every day. Some choose to fast for 16 hours a day and to eat only during the remaining eight hours. Johns Hopkins dietitian Christie Williams, MS, RDN, says IF allows the eating—and enjoyment—of a variety of foods and points to the Mediterranean diet as a guide for how to eat in the non-fasting hours. Another approach is to eat as usual five days a week and to consume only one meal (500 to 600 calories) on each of the other two days.

The benefits

Researchers found that the intermittent fasting regimen known as time-restricted feeding (TRF), in which eating is limited to an eight-hour window each day, led obese individuals to experience lower calorie intake and mild weight loss without intentionally limiting calories.

Here are conditions that fasting may help: ■ Blood sugar and metabolism. In one study of intermittent fasting, in which obese men ate during an 8-hour period or a 12-hour period, neither group experienced a change in weight, but the former group experienced increased insulin sensitivity and lower insulin levels and blood pressure.

■ Chronic disease and age-related disorders. Mark Mattson, PhD, a Johns Hopkins neuroscientist who has been studying IF for a quarter-century, says, “Many things happen during intermittent fasting that can protect organs against chronic diseases like Type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers.” The bottom line may be longevity, leanness, and sharper mental function, according to a study Dr. Mattson published in the New England Journal of Medicine.

Cautions

Fasting is not for everyone. Check with your healthcare provider before beginning a fast—and report any symptoms you may develop during fasting, including upset stomach and headaches.

Anyone who has suffered with an eating disorder should avoid fasting, as should those who are pregnant or breastfeeding. People with diabetes or other blood-sugar problems should fast only under medical supervision. Growing children and teens should not fast.

SELECTED SOURCES “Intermittent fasting: The positive news continues” by Harvard Health Publishing Staff, www.Health.Harvard.edu, 2/28/21 • “Intermittent and periodic fasting, longevity and disease” by V.D. Longo et al., Nature Aging, 1/21 • “Intermittent fasting: What is it, and how does it work?,” Johns Hopkins Medicine, www.HopkinsMedicine.org

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JANUARY 2024

12/11/23 2:26 PM

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12/11/23 9:04 AM

last word

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

.com

www.

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JANUARY 2024

11/19/23 10:57 AM

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