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Compliments of

Smart Supplements Discover the power of curcumin. page 25

Natural Beauty Revitalize your skin. page 51

tasteforlife February 2016


recipes you’ll

Our picks for top


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Garden of Life® Introduces New RAW Protein & greens in 3 Delicious Flavors Have you ever had the chance to pull ripe, fresh organic produce out of clean, organic soil, give it a gentle bath in clean, pure water and then eat it right away? If you have, you already know that clean tastes better. Not to mention that clean is teeming with whole food co-factors and nutrients your body craves. That’s the premise behind our new RAW Protein & greens— clean tastes better!



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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Breaking it Down Delivering 20 grams of clean, organic protein per serving, the unique protein blend in RAW Protein & greens is comprised of six healthy, organic plant proteins, sourced from our family of organic farmers. This blend includes organic pea, organic sprouted brown rice, organic chia, organic lentil bean (sprout), navy bean (sprout) and garbanzo bean (sprout). Along with 20 grams of protein, this dynamic protein blend provides all essential amino acids, is a great source of fiber and offers healthy amounts of omega-3s and B vitamins while being easily digestible.

Putting in the Green Most people don’t sit down and eat a full plate of veggies every day—that’s why we’ve made it easy for you. Our blend of six, energizing, organic greens and veggies includes organic alfalfa grass juice powder which has six times the nutrient density of whole leaf grass. Our freshly juiced greens are then

low-temperature dried, maximizing and locking in their organic goodness. Also included in the greens blend are organic spinach, organic kale, organic broccoli, organic carrot and organic beet, all grown on a four-generation, organic family farm. Harvest occurs at the peak of freshness and ripeness—then the produce is gently flash frozen to lock in the nutrients. But we didn’t stop there! Because digestive and immune system health is so important to overall wellness,† we’ve also included 1.5 billion CFU live probiotics from L. plantarum and L. bulgaricus, 13 Non-GMO enzymes and 3 grams of fiber in RAW Protein & greens.

Traceability Garden of Life® is unique. Our commitment to achieving the most credible third-party certifications offers you traceable proof that when we say “clean,” we mean it. Take a few minutes and research what our certifications stand for. Once you understand the rigorous processes and time-consuming detail involved, you’ll quickly find peace of mind that when you choose Garden of Life, you’ve chosen to treat your body with nutrition the way nature intended.

Stevia-free Option We use the highest quality organic stevia, ensuring no bitterness or aftertaste.

But for those who don’t care for stevia, we created a delicious option without it. Instead, there’s just a touch of sweetness from organic sugars. No matter which Garden of Life RAW Protein & greens flavor you choose, you’re guaranteed the organic potency, power and purity of clean nutrition. We developed our new RAW Protein & greens powders in three delicious flavors, so that you would have a choice in how you fuel your body—a clean, organic, whole food, nutrient-dense, delicious and convenient choice.

We ask a lot of questions, you should too When you believe in living an organic lifestyle, one that works to protect the planet, regenerate our natural resources and nourish the body to health and happiness, you tend to ask a lot of questions about where things come from. When we asked our customers about some of their favorite Garden of Life products, we saw an opportunity. Most likely, you are not getting your daily intake of colored veggies and greens, so we made it easy for you. Like you, we know clean feels better and clean tastes better!

The first herbal brand with both Non-GMO and TRU-ID™ certification

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#1 FOR A REASON - Standardized black elderberry extract with guaranteed flavonoid BioActives,速 Bioavailability/activity tested plus the widest variety of delivery forms: syrups, gummies, lozenges, liquid drops, softgels and fizzy drink mixes

TSPINScan 52 weeks ending 10/04/15. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.






Recipes You’ll Love Heart-healthy dishes.



Romantic Herbs

Discover natural aphrodisiacs.


Supplement Essentials Awards Meet the winners!


Lower Blood Pressure

Helpful foods and supplements.


departments 8 Editor’s Note 10 News Bites

The benefits of house plants. • Veggies for vision. • Boost memory. • More

17 Food for Thought

New books to enhance wellness.

25 Smart Supplements The power of curcumin.



27 Natural Picks


48 Health Edge

51 Natural Beauty Heal winter skin.

54 Fitness Matters

Fight your February funk!

39 www.

Ancient grains for your modern diet. The coconut cure.


For more health & wellness resources visit

32 Gluten Free Focus

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


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Get Real with Your Gut At Get Real Nutrition, we believe that probiotics and fermented food were meant to be together! We are proud to introduce a first-of-its-kind real food, organic, fermented probiotic formula that is designed to help take your digestive and immune system health to the next level.† Made exclusively from certified organic, sprouted and fermented super foods, Real Probiotic represents the latest formulation by natural health expert and New York Times bestselling nutrition author Jordan Rubin. It’s Time to Get Real with Your Gut – with Real Probiotic formulas from Get Real Nutrition.

Real Probiotic offers 4 Strategic Solutions for targeted support for Immune System, Cleansing & Detoxification, Fitness & Metabolism or Brain Health. †

l t

GET TO KNOW REAL PROBIOTIC · Real Food, Organic, NonGMO, Vegan, and Gluten Free



· Promotes regular bowel function and helps maintain immune health† · Supports healthy absorption and assimilation of nutrients† · Thrives in the toughest digestive environments and are undeterred by stomach acids† · Featuring Fermented Aloe Vera and Beneficial Eco-Bacteria (BEB) · Convenient On-The-Go Organic Capsules

Jordan Rubin’s newest book, PLANET HEAL THYSELF, the Revolution of Regeneration in Body, Mind and Planet teaches the foundational principles of healthy living and environmental stewardship. Within these pages, you will learn: • Why rebuilding our nation’s disappearing topsoil should be our highest priority. • How real nutrients from real foods create real health • How you can begin to transform your health, financial future and the Earth by growing your own food.

· Powerful, Proprietary Fermentation Process · Shelf Stable We invite you to join the Revolution of Regeneration and help us rebuild our nation’s topsoil with composting. Together we can turn today’s packing to tomorrow’s nutrition!

Find out how to get your copy today at select premium Health Food Stores nationwide, while supplies last. Visit for a store locator

To learn more visit †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.




The Momentum Mindset In a recent blog entry, entrepreneur Mark Manson made some interesting points about why practicing daily habits trumps setting lofty goals. He likened it to different mindsets about building wealth. Some people set a goal of a dollar figure they want to make. They then work

Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney

relentlessly to reach that number. But when all

Business Development Director Amy Pierce

you know how to do is "work harder and longer," the collateral damage can be your relationships, your health, and your peace of mind. Plus, you're relying completely on willpower (which fluctuates daily) to reach your goal. Compare that to an investment approach, which would be to save

tasteforlife 2016

editor’s pick

money and invest it in the acquisition of the next

Customer Service: 800-677-8847 Director of Retail & Customer Service Judy Gagne (x128) Director of Advertiser & Customer Service Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062

when you're making more money, you take some

Executive Director of Retail Sales and Marketing Anna Johnston ( National Sales Manager Diane Dale

savings and invest in yourself again. You do this

Retail Account Manager Kim Willard

repeatedly. In the end, you're saner and happier and

Founder and Chief Executive Officer T. James Connell

wealthier than someone who's burned himself out.

Editorial Advisory Board

set of skills you need to earn more money. Then,

When it comes to improving our lives, Manson believes there are six fundamental habits worth our daily investment: exercise (learn how to energize NOW Seasonal Rapid Relief with EMIQ®

Chief Content Officer and Strategist Lynn Tryba ( Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson

your day on page 54); cooking (heart-healthy recipes start on page 20 and gluten-free dishes begin on page 32); meditation (I'd argue that prayer

and/or other centering activities would work just as well); reading (you're doing it now); writing (start that memoir); and socializing. To quote F. Matthias Alexander, the founder of the Alexander Technique, which helps people overcome limitations in their movements: "People do not decide their futures. They decide their habits, and their habits decide their futures." To your health,

Lynn Tryba

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 222 West Street, Suite 49, Keene, NH 03431 603-283-0034


A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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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.

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If you’re feeling backed-up, bloated, sluggish, or just not quite like yourself, it’s time to hit your reset button and refresh your body from the inside out with a total-body cleanse from Renew Life™.* Our easy to use herbal cleanse and detox formulas work with your body’s natural metabolism to help eliminate waste and toxins, and let you recapture that clean, light, energetic feeling you love.*

Renew Life cleanses are available at health food stores and other retailers everywhere. RNL-1044 *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.

news bites foods, supplements & prevention



Men tend to eat much more food in the company of women than they do with other men, according to a Cornell University study. Researchers observed 105 adults at an all-you-can-eat Italian buffet over the course of two weeks. They noted the pizza slices and bowls of salad each diner consumed, as well as the gender of the dining partners. Men who dined with at least one woman ate 93 percent more pizza and 86 percent more salad than men who dined only with other men. Women ate the same amount regardless of the makeup of their party, but those who ate with men indicated that they felt rushed and that they overate.

A reader asked The New York Times recently about the benefits of house plants. Though research has shown that access to nature is good for our physical and emotional health, few studies have tested those effects indoors. Nonetheless, the Times pointed to research that has demonstrated fewer complaints of fatigue and minor respiratory problems in workers who had plants in their offices; less pain and anxiety in surgical patients who had plants in their rooms; and better mood in elderly people who received flowers as gifts. House plants have also been shown to absorb certain indoor pollutants. They also release oxygen.

SOURCE “Men Eat to Impress Women,” Cornell Food & Brand Lab, 11/17/15

SOURCE “Ask Well: Do Indoor Plants Improve Our Health?” by Roni Caryn Rabin, The New York Times,, 11/20/15

HOUSE PLANTS may confer benefits

DINING showdown


Veggies offer VISION PROTECTION Carrots really do help our vision, as do sweet potatoes, spinach, and other colorful vegetables. Pigments called carotenoids—which give orange, red, and deep green hues to produce—may protect against age-related macular degeneration (AMD), according to long-term research. The study examined more than three decades of health surveys from more than 100,000 people aged 50 and older. Those who consumed the highest levels of carotenoids called lutein and zeaxanthin had a 40 percent lower risk of advanced AMD compared to those who ate the least. Lutein and zeaxanthin are concentrated in the macula, the central part of the retina. They are believed to protect the eye from damaging oxygen and light. Lutein is found in eggs and dark green, leafy vegetables such as broccoli, kale, and spinach. Zeaxanthin is found in corn and orange peppers. Researchers noted that other carotenoids—such as those from sweet potatoes and carrots—reduced the risk of advanced AMD by 25 to 35 percent. SOURCE “Carrots Do Help Aging Eyes, Study Shows,”, 10/8/15

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Only Ester-C® gives you all of these benefits: • Clinically studied to stay in white blood cells longer than regular vitamin C^ • Patented formula with 24/7 immune support*‡ • Non-acidic so it’s gentle on the stomach • Once daily Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent. Available at health, natural food and vitamin specialty stores.

The Better Vitamin C.


, Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Learn more at ©2016 American Health Inc.



Sometimes pain is inevitable, but suffering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin


and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits. *

Take the first step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 near you. ation and a store for more inform Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998

*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. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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news bites

foods, supplements & prevention AGING WELL

PYCNOGENOL offers memory boost A new study of French maritime pine bark extract (Pycnogenol) found significant improvements in decision making, memory, and attention span in older adults. Those who received the Pycnogenol showed improvements in a range of cognitive tests after 12 months, while those who did not receive it saw declines. Seventy-seven adults ages 55 to 70 participated in the trial, which stressed regular sleep, regular exercise, and balanced meals with reduced intakes of caffeine, sugar, and salt. All were generally healthy but had high levels of oxidative stress. About half of the participants took 100 milligrams of Pycnogenol per day. Tests showed a 72 percent improvement in decision making in the Pycnogenol group, compared to a 5 percent decline in the control group. Attention span was up 41 percent in the supplement group, compared to a small decrease in the others, and memory improved by 37 percent in the Pycnogenol group compared to a 10 percent decline among the controls. Oxidative stress also was reduced significantly in the supplement group. SOURCE “The COFU3 Study. Improvement in Cognitive Function, Attention, Mental Performance with Pycnogenol . . .” by G. Belarco et al., J Neurosurg Sci, 12/15

Did you know? Dietary supplement sales showed strong increases last year, with herbal supplements gaining by 17 percent. Overall, sales of dietary supplements were up about 4 percent. SOURCE “Supplement Sales Continue to Rise: SPINS Data” by Stephen Daniells,, 12/17/15

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news bites

foods, supplements & prevention


Water may SPEED



Omega 3s IMPROVE BOYS' ATTENTION A study of the effects of omega-3 supplementation on symptoms of attention deficit hyperactivity disorder (ADHD) revealed a twist: The supplements also improved attention in boys who did not have the disorder. Researchers assigned 40 boys with ADHD and 39 without the disorder to receive a placebo or 10 grams of omega3-enhanced margarine daily for 16 weeks. The margarine included 650 milligrams of the omega-3 fatty acids EPA and DHA. Participants who were prescribed to take medication continued to do so during the study period. Both groups that consumed the omega 3s showed improvements in attention at the end of the study, as rated by their parents. Researchers concluded that supplementation with omega-3 polyunsaturated fatty acids may be beneficial in ADHD but that typically developing children may also benefit. SOURCES “Omega-3 Supplementation May Help Attention for Kids With and Without ADHD” by Stephen Daniells, www.Nutra, 9/16/15 ■ “Reduced Symptoms of Inattention After Dietary Omega-3 Fatty Acid Supplementation . . .” by J.B. Dienke et al., Neuropsychopharmacology, 9/15

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Drinking 16 ounces of water before meals helped a group of obese adults lose weight during a 12-week study. Participants were provided with a weight-management consultation that advised them on improving their diets and levels of physical activity. About half the participants were then asked to drink water a half hour before meals, while the others were asked to imagine that they had a full stomach before eating. Those in the water group lost an average of nearly three pounds more than the other group over the 12 weeks. Participants who reported “preloading” with water before all three main daily meals lost nearly 10 pounds per person. Those who preloaded only once per day or not at all lost less than two pounds. “The beauty of these findings is in the simplicity,” said researcher Helen Parretti, PhD. “Just drinking a pint of water, three times a day, before your main meals may help reduce your weight.” SOURCE “A Bottle of Water Before Each Meal Could Help in Weight Reduction, Researchers Say,” University of Birmingham, 8/26/15


Probiotics score high for HEART HEALTH Studies published over the past several years show strong evidence that probiotic intake lowers the risk for cardiovascular disease. Pooled statistics from 15 high-quality trials found reductions in total cholesterol, LDL (bad) cholesterol, body mass index (BMI), waist circumference, and inflammatory markers from the healthful bacteria. Probiotics that included multiple strains were more effective than those with a single strain. Reductions in LDL cholesterol were greater when the probiotics included Lactobacillus acidophilus. SOURCE “Effects of Probiotics Consumption on Lowering Lipids and CVD Risk Factors . . .” by J. Sun and N. Buys, Ann Med, 9/15

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Want better health? EAT AT HOME Eating most meals at home may lower your risk for Type 2 diabetes, according to new research. “The trend for eating commercially prepared meals in restaurants or take-out in the United States has increased significantly over the last 50 years,” said Harvard University researcher Geng Zong, PhD. “At the same time, Type 2 diabetes rates have also increased.” Type 2 diabetes is a major risk factor for heart disease. The new study examined data from nearly 100,000 adults over a 36-year period. It found that people who ate about two homemade meals each day had a 13 percent lower risk of Type 2 diabetes compared to those who ate fewer than six homemade lunches or dinners per week. Eating homemade meals was linked to less weight gain as well. SOURCE “Eating More Homemade Meals May Reduce Risk of Type 2 Diabetes,” American Heart Association,, 11/8/15

Did you know? “Initiating moderate wine intake, especially red wine, among well-controlled diabetics, as part of a healthy diet, is apparently safe, and modestly decreases cardio-metabolic risk,” according to the authors of a new study. The researchers determined that one glass of red wine per night can help people with Type 2 diabetes manage their cholesterol. SOURCE “Red Wine with Dinner Can Improve Cardiovascular Health of People with Type 2 Diabetes,” American Associates, Ben-Gurion University of the Negev, 10/12/15 www.tas teforl i

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Eat to Beat Diabetes from the editors of Diabetic Living ($27, Houghton Mifflin Harcourt, 2016) If you’ve been diagnosed with diabetes or prediabetes, you may be looking for ways to lose weight, balance your blood sugar, and control your disease. The editors of Diabetic Living magazine provide solutions in Eat to Beat Diabetes. Divided into 10 research-based chapters, this spiral-bound book covers everything from portion control to ways to incorporate more exercise into your life. Each chapter focuses on a new habit, with tips and strategies to help readers make positive changes. Profiles of real people who’ve learned to manage their diabetes provide encouragement for those who are just beginning their journey. Recipes abound in this guide, with color illustrations on every page. Also included is a oneweek meal plan that provides a great starting point for those working toward weight loss and diabetes management.

The Piper Protocol by Tracy Piper with Eve Adamson ($16.99, William Morrow, 2016) Drawing on her years of experience as a massage therapist, acupuncturist, Chinese herbalist, and colon hydrotherapist, cleanse expert Tracy Piper aims to teach people how to achieve “internal fitness” and an efficient, functional digestive system that will bring the body into balance. The Piper Protocol is a 28-day detox plan divided into four weeks, each centering on a different goal: developing good eating habits; concentrating on the right balance of protein to veggies; avoiding meat; and, finally, focusing on nutrient-rich juices and smoothies. The plan is flexible and customizable; readers are free to start and stop at any time, or to stay at any of the levels of intensity for as long as they feel comfortable. While Piper asserts that adherents to her protocol can lose up to 25 pounds in a month, the ultimate goal of her plan is to enhance overall wellness, from the inside out.

The Thinsulin Program by Charles T. Nguyen, MD, and Tu SongAnh Nguyen, MD ($24.99, Da Capo Press, 2016) Complications from obesity take as many as 300,000 lives per year in the United States, making it the second leading cause of preventable death. Most diet programs fail because they aren’t able to change our way of thinking and, in turn, our way of eating. Bariatric internist Tu Song-Anh Nguyen and his brother Charles T. Nguyen, a psychiatrist, aim to change that with their science-based approach to weight loss, outlined in The Thinsulin Program. According to the Nyugens, understanding the relationship between insulin and weight loss is the key to success. Their two-phase program begins by showing readers how to gain control of, and lower, their insulin levels by making smarter food choices. They provide numerous examples of how to select the healthy option in a variety of situations. In the program’s second phase, readers will discover how to achieve long-term success by learning to focus on insulin rather than calories, and keep excess weight off for life.

Ginger for Health by Britt Brandon, CFNS, CPT ($12.99, Adams Media, 2015) Ginger has been used in Chinese and Ayurvedic medicine for thousands of years, and has long been lauded for its tummysoothing properties. Did you know that ginger can also support weight loss, alleviate allergies, and soothe dry, itchy skin? In this title, author Britt Brandon, certified fitness nutrition specialist and personal trainer, details 100 uses for ginger, showing readers how to use the herb in their daily health and beauty routines. The book covers everything from detoxifying smoothies to moisturizing hair treatments to promoting youthful skin. TFL

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s e p i c Re l l ’ u o Y for cardiovascular health

Inside the kitchen pantry are ingredients that can transform a simple meal into something more special and heart healthy. In honor of American Heart Month, let’s explore how some of these everyday foods can benefit our hearts.

Herbs and spices add color, flavor, and freshness to food. Basil, chili, turmeric, cumin seed, oregano, thyme, rosemary, parsley, sage, mint, dill, and cilantro are also good for the heart. By weight, they are the most potent heart-healthy foods you can enjoy. One teaspoon of dried or up to two tablespoons of fresh herbs or spices a day will be of benefit. Curry spices are another great addition to meals. They help reduce inflammation and prevent cholesterol from being oxidized into arterial plaque. Also find a way to add some of the sweet spice cinnamon to your diet every day. It can help lower blood sugar as well as inflammation. Garlic is yet another potent flavor addition. One fresh clove can lower total cholesterol by up to 9 percent, increase HDL, decrease clotting, reduce blood pressure, and boost the immune system. Good-for-you fats like avocados, nuts, and olive oil can benefit the cardiovascular system. Avocados are rich in monounsaturated fats, which help protect cholesterol from being oxidized into artery plaque. Nuts can help reduce the risk of cardiovascular disease. Full of protein and fiber, they contain healthy fats. Randomized, clinical trials found that consuming one to two ounces of nuts a day can lower cholesterol levels. Choose olive, nut, or avocado oils when cooking and baking. Olive and avocado oils are particularly beneficial, as they are full of heart-healthy monounsaturated fats. Cocoa’s not just for sipping: It offers heart benefits too. Unsweetened cocoa helps decrease clotting and the oxidation of LDL (bad cholesterol) into plaque. Add the unsweetened variety to cereals, desserts, and even chilis. Try the following recipes. They incorporate these heart-healthy foods in tasty and surprising ways. SOURCE The 30-Day Heart Tune-Up by Steven Masley, MD ($25, Center Street, 2014)

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Walnut-Raspberry Muffins From The Big Book of Healthy Cooking Oils by Lisa Howard ($21.99, Page Street Publishing, 2015)

40 minutes prep time n makes 18 muffins

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 8.

GV 1 1 N K 2 K 1 1K 1 N 3 7 N 1 6

c almond flour c buckwheat flour c brown rice, teff, or sorghum flour c Sucanat or palm sugar tsp baking powder tsp baking soda Dash salt Tbsp cinnamon tsp nutmeg c chopped walnuts c extra-virgin olive oil eggs oz whole-milk plain Greek yogurt c whole milk tsp vanilla oz fresh raspberries, rinsed and drained well

1. Preheat oven to 375°. Line 2 muffin tins with 18 parchment-paper muffin cups. 2. In a large bowl, whisk together flours, Sucanat, baking powder, baking soda, salt, cinnamon, nutmeg, and walnuts. 3. In another bowl, whisk together oil, eggs, yogurt, milk, and vanilla. Stir in raspberries. Stir wet ingredients into dry ones until batter is well blended. 4. Scoop batter into muffin cups, filling each one about O full. Bake for 25 minutes, or until a toothpick inserted into center comes out clean and tops are turning golden brown. 5. Leftover muffins can be refrigerated for 4 days or frozen for 1 month. Kitchen Note: You can replace the raspberries in these muffins with blueberries, blackberries, or even sliced strawberries. Stash your berry muffins in the fridge to prevent the berries from fermenting or turning moldy. Or freeze them and enjoy later.

Per serving (1 muffin): 159 Calories, 5 g Protein, 17 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat, 4 g mono, 3 g poly), 81 mg Sodium, HHHH Manganese, H Vitamin B3 (niacin), Magnesium, Phosphorus

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Citrus Blast From Green Smoothies For Every Season by Kristine Miles ($16.95, Ulysses Press, 2013)

10 minutes prep time ■ serves 2

dGnV 1 c diced pink or red grapefruit, peeled 2 mandarin oranges, peeled and seeded Zest and flesh of K organic lemon K avocado, pitted and peeled Agave syrup or honey, to taste 2 handfuls of spinach 1. Blend ingredients in a high-speed blender until smooth. Serve. Kitchen Note: As with tomatoes, the pink and red pigments in grapefruits contain the highly beneficial antioxidant lycopene. The sweet mandarins, sour lemons, and bitter grapefruit complement each other to balance flavor in this smoothie. Per serving: 234 Calories, 4 g Protein, 44 g Carbohydrates, 10 g Fiber, 8 g Total fat (1 g sat, 5 g mono, 1 g poly), 12 mg Sodium, ★★★★★ Vitamin C, ★★ Folate, Potassium, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Pantothenic acid, Calcium, Copper, Magnesium, Manganese

Vegetable Stir-Fry with Cashews From the Taste for Life test kitchen

25 minutes prep time ■ serves 4

dGV 2 4 1K 2 1N 1

Tbsp olive oil cloves garlic, sliced thinly c string beans, cut into 2-inch lengths c chopped broccoli florets c thinly sliced green cabbage tsp green curry paste, dissolved in 1 Tbsp hot water V c chopped basil Salt N c chopped unsalted cashews

1. Heat oil in a large sauté pan or wok over medium heat. 2. Add garlic and string beans and sauté for 4 minutes, stirring frequently to prevent garlic from burning. 3. Add broccoli, cabbage, curry paste, and basil. Sauté for 3 to 4 minutes or until vegetables are tender. 4. Season to taste with salt. Garnish with chopped cashews and serve. Per serving: 191 Calories, 5 g Protein, 12 g Carbohydrates, 4 g Fiber, 15 g Total fat (3 g sat, 10 g mono, 2 g poly), 22 mg Sodium, ★★★★★ Vitamin C, ★★ Copper, Manganese, ★ Vitamin A, B3 (niacin), B6, E, Folate, Iron, Magnesium, Phosphorus, Potassium

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Chocolate and Blueberry Oatmeal with Toasted Almonds From Dairy-Free Delicious by Katy Salter ($23.95, The Countryman Press, 2015)

10 minutes prep time ■ serves 1

dV K c rolled oats Scant 1 c almond milk or vanilla rice milk 3 tsp unsweetened cocoa 2 tsp maple syrup or agave nectar L c blueberries, plus extra to sprinkle Small handful of toasted slivered almonds, to sprinkle 1. Place oats in a small saucepan and add almond or rice milk. Add cocoa and maple syrup or agave nectar, stirring until lumps of cocoa break up and are blended in. 2. Heat for a couple of minutes over low-medium heat, stirring regularly. Add blueberries after a few minutes; this way they will start to burst but won’t lose their shape completely. Bring to a boil briefly. Reduce heat and simmer for 3 to 4 minutes, stirring well. 3. Serve with a few extra blueberries and toasted slivered almonds sprinkled on top. Per serving: 330 Calories, 10 g Protein, 55 g Carbohydrates, 9 g Fiber, 10 g Total fat (1 g sat, 5 g mono, 2 g poly), 158 mg Sodium, ★★★★★ Manganese, ★★★ Phosphorus, ★★ Calcium, Copper, Magnesium, Selenium, ★ Vitamin B1 (thiamine), K, Iron, Potassium, Zinc

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Roasted Cinnamon Squash

1. Preheat oven to 400°.

From Almonds Every Which Way by Brooke McLay ($18.99, Da Capo Press, 2014)

2. Cut peel from squash, remove seeds, and slice squash into bite-size cubes.

55 minutes prep time ■ serves 4

dGV 1 large butternut squash or 2 medium acorn squashes K shallot, finely diced 4 Tbsp avocado, grapeseed, or olive oil 2 Tbsp almond butter 1 Tbsp tamari or Bragg Liquid Aminos N tsp cinnamon 1 c chopped dino kale K tsp salt N c sliced almonds, toasted (optional) 2 Tbsp raw honey or maple syrup (optional)

3. In a large bowl, whisk together shallot, oil, almond butter, tamari, and cinnamon. 4. Toss squash and kale in almond butter mixture. Place squash in a parchment-lined 9x13-inch baking dish. Sprinkle with salt. 5. Cover and bake for 45 minutes, or until squash is tender. 6. Remove from oven and serve topped with almonds and a drizzle of honey or maple syrup, if desired. Kitchen Note: This side dish is easy to toss together and bakes while you prep dinner, so it makes it easy to add a pop of colorful, flavorful veggies to any meal. If you’re in a hurry and don’t have time to peel a whole squash, look for frozen cubes of butternut squash in the freezer section. It’ll take just 20 minutes to bake and gives the same great flavor as fresh squash. Serve this side dish alongside your favorite protein, or atop salad greens with a balsamic vinaigrette and a sprinkle of toasted pine nuts. Per serving: 280 Calories, 4 g Protein, 18 g Carbohydrates, 2 g Fiber, 23 g Total fat (3 g sat, 16 g mono, 3 g poly), 218 mg Sodium, ★★★ Vitamin C, Manganese, ★ Vitamin A, Copper, Magnesium, Phosphorus

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THE POWER OF CURCUMIN SUPPLEMENT HOLDS PROMISE FOR OPTIMAL HEALTH THE SPICE THAT ADDS A PUNGENT ZING AND SAFFRON COLOR TO CURRY DISHES? IT BRINGS A LOT TO THE TABLE IN TERMS OF HEALTH BENEFITS AS WELL. TURMERIC HAS LONG BEEN VALUED IN ASIA FOR ITS MEDICINAL PROPERTIES. ITS ACTIVE INGREDIENT, CURCUMIN, IS A POTENT ANTI-INFLAMMATORY AND ANTIOXIDANT THAT HAS BEEN THE FOCUS OF CONSIDERABLE RESEARCH, WHICH HAS SHOWN PROMISING EFFECTS FOR A WIDE RANGE OF HEALTH ISSUES. “Research to date suggests that chronic inflammation, oxidative stress, and most chronic diseases are closely linked, and the antioxidant properties of curcumin can play a key role in the prevention and treatment of chronic inflammation diseases,” notes a recent meta-study by scientists in China and the United States. Some of curcumin’s benefits can be harvested by incorporating turmeric into your diet. About 1⁄2 to 1 teaspoon of turmeric powder with food has certain digestive and cognitive benefits. Curcumin is also available in supplement form. A dosage of 400 to 600 milligrams (mg), three times a day, is typically recommended for adults. One of the challenges of curcumin is its limited bioavailability—the extent to which it can be used by the body. Some supplement formulas now include piperine, a pepper extract, which enhances the nutrient’s bioavailability. Other supplements use different ingredients to enhance absorption. “The only form that I will use is the one called BCM-95, which increases absorption approximately 700 percent by adding in turmerone oils. I use 500 milligrams twice a day for treating depression or 750 to 1,500 milligrams twice a day for those with cancer,” says Jacob Teitelbaum, MD. Consult your healthcare practitioner before supplementing with curcumin, especially if you have gallstones or are taking blood thinners, diabetes medications, or drugs that reduce stomach acid. Pregnant and breastfeeding women should avoid curcumin supplements (though it’s fine to eat turmeric in food). Stop taking curcumin two weeks before surgery, as it can thin the blood. Here’s a rundown of some of the conditions that curcumin has shown promise in alleviating.

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Curcumin v. Cancer Human and animal trials indicate that curcumin, on its own or in combination with other agents, has potential as a therapy or as a preventive for bladder, brain, breast, colorectal, liver, lung, oral, ovarian, pancreatic, prostate, renal, and uterine cancers, head and neck squamous cell carcinoma, leukemia, multiple myeloma, and non-Hodgkin lymphoma. “Curcumin is currently used both for cancer prevention and its treatment,” explains Ajay Goel, PhD, director of Epigenetics, Cancer Prevention, and Cancer Genomics at the Gastrointestinal Cancer Research Lab at Baylor University Medical Center in Dallas, Texas. “In the prevention setting, curcumin has been used for virtually all types of human cancers with very promising and successful findings. In the context of treatment, the majority of research is aimed at using curcumin as an adjunctive treatment together with chemotherapeutic treatments. In many of these studies, curcumin has been able to reduce the dose of chemotherapy, and as a result, toxicity associated with conventional chemotherapeutic drugs.”

IBD & IBS The anti-inflammatory properties of curcumin may also be effective in treating Crohn’s disease, ulcerative colitis, and other forms of inflammatory bowel disease (IBD), which is characterized by inflammation of the intestines. One study of patients with ulcerative colitis found that those who took curcumin were significantly less likely to have a recurrence than those who took a placebo. Irritable bowel syndrome (IBS), too, may be a good candidate for treatment with curcumin. In one study, patients given turmeric extract tablets saw a notable decrease in symptoms.

Joint Pain Curcumin has been studied as a treatment for arthritis, rheumatoid arthritis, and joint pain, with promising results. A 2009 study showed that turmeric extract worked as well as a nonsteroidal anti-inflammatory drug for osteoarthritis of the knee.

Neurological Diseases Researchers are enthusiastic about curcumin’s potential as a treatment for neurodegenerative diseases, including Alzheimer’s. Laboratory and animal studies indicate that a compound in turmeric can encourage the proliferation of brain cells. Further research is needed before it is clear whether similar results can be achieved in humans. If it is possible, these turmeric compounds may be able to help repair the brain, benefitting people with Alzheimer’s disease.

Cardiovascular Diseases There’s a strong correlation between inflammation markers and heart and other cardiovascular diseases, and considerable evidence that curcumin works against vascular diseases in a number of ways.

Other Conditions Also showing promise for curcumin therapy: allergies, asthma, and bronchitis; kidney diseases; metabolic diseases including diabetes; obesity; and skin diseases including sclerodoma and psoriasis. TFL SELECTED SOURCES “Brain Repair ‘May Be Boosted by Curry Spice’” by Smitha Mundasad,, 9/26/14 ■ “Curcumin, Inflammation, and Chronic Diseases: How Are They Linked?” by Y. He et al., Molecules, 5/20/15 ■ Personal communication: Jacob Teitelbaum; Ajay Goel, 12/15 ■ “Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials” by S.C. Gupta et al., AAPS Journal, 1/13 ■ “Turmeric,” University of Maryland Medical Center, www. ■ “Turmeric (Curcumin),” Vitamins and Supplements Lifestyle Guide,, 5/1/15

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Romantic Herbs In February

, all those red hearts and amorous greeting cards

can inspire us to rekindle any dampened flames with our significant others. In the hierarchy of health, libido ranks last in terms of importance, so it’s not surprising that many Americans—about 20 to 30 percent of men and 40 to 45 percent of women—simply aren’t in the mood. Different culprits contribute to low libido, including stress, aging, hormones, cardiovascular and blood sugar health, and drug side effects. Fortunately, we have foods and herbs to lend a hand.

Lifestyle Tips to Improve Libido Pay attention to stress. If you live in a state of chronic stress, your stress hormones “steal” the building blocks of reproductive and mood-boosting hormones. Good circulation and healthy vascular lining is also important to get the blood where it needs to go. Think exercise, stress management, and adequate sleep, as well as stress-busting and circulation-enhancing aphrodisiac herbs. Cardiovascular health is linked to the health of your reproductive organs: In other words, a heart-healthy diet is a sex-friendly diet. Aphrodisiac foods tend to also be heart tonics, including garlic, hot peppers, avocados, and chocolate. Oysters and other shellfish boast high zinc and iron content (deficiencies of either can lessen libido and reproductive function in men and women, respectively) as well as unusual amino acids that encourage the production of sex hormones.

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Helpful Herbs Maca (Lepidium meyenii): This Peruvian herb is a stress-busting adaptogen with a reputation for supporting mood, hormone balance, and libido. It’s helpful in middle age for maintaining vitality and virility during hormonal transitions. Several human studies support its ability to boost desire and sexual function, including in postmenopausal women, women with antidepressantinduced sexual dysfunction, men with erectile dysfunction, and healthy adults of both genders. Preliminary research supports its use for fertility, sperm count and motility, and prostate health. Maca’s pleasant taste blends well with spices and chocolate. It can be taken as a powder (great for smoothies or mixed into nut butter), tincture, or capsule. It may take up to two months for results to build. If it upsets your tummy, try tinctures or gelatinized maca.

Damiana (Turnera diffusa): This classic Mexican aphrodisiac is also a nervine herb that helps restore the nervous system. It has a long history of use to improve libido, lift mood, and boost energy while lessening anxiety. Think of it when you can’t unwind enough to even think about sex, let alone enjoy it. Damiana seems to support estrogen in women (relieving vaginal dryness) and testosterone in men. Animal studies support its capacity to improve the male ability to go for round two. Though available as a tincture, tea, or capsule, it’s also available as an elixir or liquor, combined with chocolate, spices, vanilla, and/or other more tasty ingredients. Damiana may contain small amounts of caffeine. Asian Red Ginseng (Panax ginseng): This traditional energizing tonic from China boosts performance for men with erectile dysfunction (ED). Men in studies experienced improved erections with ginseng, including penetration, erection maintenance, penile tip rigidity, and increased

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desire. A typical dose would be 600 to 1,000 milligrams (mg) three times daily. ED can be the canary in the coal mine for other health issues, particularly cardiovascular health including atherosclerosis and diabetes, as well as prescription side effects. Work with your healthcare practitioner to rule out underlying causes. Ashwagandha (Withania somnifera): This Indian Ayurvedic herb helps get both men and women in the mood. When compared to those taking a placebo, women who took a 300 mg capsule of concentrated root extract twice daily had significantly better sexual function after eight weeks, including better desire, arousal, lubrication, orgasms, and satisfaction as well as less pain. In another study, ashwagandha improved semen volume, sperm count, and mobility as well as testosterone levels in men with fertility issues. Ashwagandha offers many other health benefits, including improved energy, reduction of nervous tension and anxiety, and the boosting of cognition and mood.

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Safety Check The herbs in this article have a high degree of safety when used in recommended dosages (check the product label). Always double-check with your healthcare practitioner for any potential herb-drug interactions. Be wary of inexpensive and trendy libido supplements, and stick to quality brands sold in reputable markets (like the one where you got this magazine). Because of their popularity, maca and ginseng supplies are dwindling and, though illegal, poaching and adulteration are rampant. Buying organically cultivated products may cost more but will provide peace of mind that you’re getting what you paid for and that it was sustainably produced. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her herb book, Body into Balance, hits bookstores in March. Learn about herbs, distance health consults, online classes, and more at www. SELECTED SOURCES “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) . . .” by V.R. Ambiye et al., 11/28/13; “A Double-blind Placebo-controlled Trial of Maca Root as Treatment for Antidepressantinduced Sexual Dysfunction in Women” by C.M. Dording et al., 2015, Evid Based Complement Alternat Med ■ “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women . . .” by S. Dongre et al., Biomed Res Int, 10/4/15 ■ “Maca (L. Meyenii) for Improving Sexual Function: A Systematic Review” by B-C Shin et al., BMC Complementary & Alternative Medicine, 2010 ■ “Study of the Efficacy of Korean Red Ginseng in the Treatment of Erectile Dysfunction” by E. de Andrade et al., Asian J Androl, 3/07 ■ “Turnera diffusa Wild (Turneraceae) Recovers Sexual Behavior in Sexually Exhausted Males” by R. Estrada-Reyes et al., J Ethnopharmacol, 6/25/09

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ANCIENT GRAINS MODERN FLAVORS WHAT’S OLD IS NEW AGAIN, AND SO IT IS WITH ANCIENT GRAINS MAKING A COMEBACK TO OUR KITCHENS. MANY OF THESE GRAINS WERE HIGHLY VALUED CENTURIES AGO, AND THEIR BENEFITS ARE BEING REDISCOVERED TODAY. BESIDES BEING HIGH IN NUTRITION, MANY ANCIENT GRAINS— PARTICULARLY BUCKWHEAT, CHIA, AND QUINOA—ARE GLUTEN FREE. Quinoa, perhaps the best known of the trio, has about twice as much protein as any cereal grain. It also contains all nine essential amino acids. Chia, a popular addition to breakfast dishes and smoothies, offers complete protein. In fact, chia seeds are composed of 20 percent protein—more than any other grain. High in soluble and insoluble fiber, they are also great sources of iron and potassium. Buckwheat, despite its name, is not related to wheat. It is, however, rich in easily digested proteins. With their great taste and texture, ancient grains are a welcome addition to any modern meal from breakfast to dinner. SELECTED SOURCES “Buckwheat Nutrition,”, 2015 n Cooking With Ancient Grains by Maria Baez Kijac ($19.99, Adams Media, 2014)

QUINOA SALAD WITH ARUGULA AND GRAPES From The Clean Plates Cookbook by Jared Koch with Jill Silverman Hough ($20, Running Press, 2012)

20 minutes prep time n Serves 8

dGV K L 1 4K 2 2 N K 2

c unseasoned rice vinegar c organic neutral-flavored oil, such as grapeseed Tbsp raw agave nectar c cooked, cooled quinoa c baby arugula leaves c halved red or green grapes, or a combination small red onion, sliced thinly c pine nuts, toasted* medium-size scallions, sliced thinly Fine sea salt to taste Freshly ground black pepper to taste

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 8.

1. In a large bowl combine vinegar, oil, and agave. Add quinoa, stirring to thoroughly combine. 2. Add arugula, grapes, onion, pine nuts, and scallions. Add salt and pepper to taste. 3. Serve chilled or at room temperature. *To toast pine nuts, preheat oven to 350°. Spread nuts onto a rimmed baking sheet and cook, stirring occasionally, until lightly browned and fragrant, 6 to 10 minutes. When they’re close to being done, watch them carefully—nuts go from toasted to burnt very quickly. Kitchen Note: This whole-grain salad has both sweet and savory notes, and can be served as a side dish or light entrée. Per serving: 511 Calories, 15 g Protein, 73 g Carbohydrates, 6 g Fiber, 19 g Total fat (2 g sat, 5 g mono, 10 g poly), 23 mg Sodium, HHHHH Copper, Iron, Magnesium, Manganese, Phosphorus, HHHH Vitamin B3 (niacin), Zinc, HHH Vitamin B2 (riboflavin), HH Vitamin B1 (thiamine), Pantothenic acid, H Vitamin B6, Folate, Potassium

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“I take BioSil every day… I’m amazed at the results I see in my skin, hair, and nails!”

“Look Youthful, Look Beautiful, Look Healthy with Smart Choices” You don’t look this youthful, beautiful, and healthy at 61 without

making some very smart choices. For this, Christie relies on both her own instincts and advice from experts in the fields of nutrition, exercise, and supplementation. That’s why Christie eats healthy foods and gets in 10 to 20 minutes of exercise a day. Christie also knows the right supplement can work wonders. And that’s why she takes BioSil every day. “I am amazed at the results I see in my skin, hair, and nails!” Why BioSil? Simple… Christie: “Gain Back Your Collagen and Keep It!” Christie understands that collagen “plumps” your skin and makes it smooth and youthful looking. In addition, she knows collagen gives your skin its vital elasticity. What’s more, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger too. Christie chooses BioSil, because it’s clinically proven to activate the enzymes that generate collagen.† BioSil helps you regain lost collagen and add new collagen.† Plus, BioSil protects both your new and existing collagen from breakdown due to the age-related rise in levels of homocysteine, the body’s anti-collagen amino acid.† That makes BioSil one very smart choice!

Christie: “No Animal By-Products, That’s Extremely Important to Me” “I am a vegetarian. And I’ve spent a lifetime helping to protect the wonderful creatures who’ve been on the earth longer than we humans. That’s why I’m very happy BioSil contains no animal parts whatsoever.”

Clinically Proven BioSil® • Reduces Fine Lines & Wrinkles 30%‡† • Strengthens & Thickens Hair 13%**† • Improves Skin Elasticity 89%‡† • Strengthens Nails‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

Christie: “I Like Knowing it’s Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally! Christie: “I Appreciate the Scientifically Valid Clinical Trials” BioSil employed the double-blind, placebo-controlled clinical protocol, the gold standard in clinical trials. The trials are conducted on the actual product, BioSil, not a “key ingredient.” The results are based on calibrated scientific measurements, not personal opinion. And the results reported are all statistically significant, meaning the results came from taking BioSil, not some outside factor. See Christie’s list of food choices and exercise routines

The First and Only Advanced Collagen Generator® - One Very Smart Choice!

©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has not been evaluated by the Food and Drug Administration. This Product is not intended to diagnose, treat, cure, or prevent any disease.


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CHIA VEGGIE BURGERS From Chia: Using the Ancient Superfood by Beverly Lynn Bennett ($11.95, Books Alive, 2014)

35 minutes prep time + 1 hour chill time n makes 8 burgers

dGnV 1 (15 oz) can salt-free white beans or chickpeas, drained and rinsed 1 c kale or spinach, stemmed and lightly packed 1 large stalk celery, cut into 4 pieces 1 large carrot, cut into 4 pieces K red onion, cut into 4 pieces K red bell pepper, seeded and cut into 4 pieces N c fresh parsley, lightly packed 2 Tbsp spicy brown mustard or Dijon mustard 2 Tbsp nutritional yeast flakes 1K tsp chili powder 1K tsp dried thyme 1K tsp garlic powder 1K tsp ground cumin 1K tsp smoked paprika K tsp sea salt N tsp freshly ground black pepper L c raw or roasted sunflower seeds 2 Tbsp chia seeds 2 Tbsp hempseeds 1 c chickpea (garbanzo bean) flour

1. Put beans, kale, celery, carrot, red onion, red bell pepper, parsley, mustard, nutritional yeast flakes, chili powder, thyme, garlic powder, cumin, smoked paprika, salt, and pepper in a food processor and process until coarsely ground, stopping occasionally to scrape down sides of container with a rubber spatula. 2. Transfer bean mixture to a medium bowl. Add sunflower seeds, chia seeds, and hempseeds and stir until well combined. Add chickpea flour and stir until well combined. 3. Line a large baking sheet with parchment paper. Using a K cup measuring cup, prepare each patty by lightly filling and gently packing burger mixture into cup with back of a spoon. Flip measuring cup over onto prepared baking sheet and tap cup to release bean mixture. Flatten each portion into a patty. Refrigerate patties for at least 1 hour to let them firm up slightly. 4. Preheat oven to 375°. Bake patties for 15 minutes, until golden brown on top. Flip patties over with a spatula and bake for 10 to 15 minutes longer, until burgers are golden brown on both sides. Variation for Indian-Style Chia Veggie Burgers: Prepare the recipe using chickpeas, omit the chili powder and smoked paprika, and add 1 tablespoon of curry powder or garam masala. Kitchen Note: With the help of your food processor, these tasty bean- and veggie-based burgers come together in just minutes. If you prefer, the burgers can be cooked in an oiled skillet on the stove top over medium-high heat until golden brown on both sides. Serve them on plates or gluten-free burger buns with your favorite condiments and all the trimmings. Baked or fried burgers can be stored in an airtight container in the freezer for up to 3 months. Reheat the frozen patties in a 350° oven or in a skillet over medium heat until hot, about 15 minutes. Per serving (1 burger): 205 Calories, 12 g Protein, 28 g Carbohydrates, 7 g Fiber, 6 g Total fat (1 g sat, 1 g mono, 3 g poly), 266 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Copper, HHHH Vitamin B12, C, Manganese, HHH Phosphorus, HH Folate, Iron, Magnesium, H Calcium, Potassium, Selenium, Zinc

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A N T I - I N F L A M M AT I O N S U P P O RT*

BUCKWHEAT PANCAKES From At My Table by Mary McCartney ($29.95, Sterling Epicure, 2015)


20 minutes prep time n makes approximately 14 to 16 3K-inch diameter pancakes (serves 4: approximately 4 pancakes each)

1 K 3 2 O 1 3

c buckwheat flour tsp baking soda tsp baking powder large free range eggs, separated c milk (you can use dairy-free milk as an option) Tbsp melted butter or coconut oil tsp butter, or 2 tsp coconut oil, for frying Maple syrup, for drizzling on top

1. Preheat oven to 325°. Prepare a cookie sheet to keep the pancakes warm while you cook the rest of the batch. 2. Sift buckwheat flour, baking soda, and baking powder together into a medium mixing bowl. Make a well in center of flour. Using a wooden spoon or hand whisk, mix egg yolks and milk together in a medium bowl, and then gradually pour into well of flour, beating all the time to avoid lumps. Stir in 1 tablespoon of melted butter or coconut oil and continue to beat until your batter is a smooth, creamy consistency. 3. In a separate, medium mixing bowl, use a hand whisk or electric mixer to whisk egg whites until they form soft peaks. Gently fold these whites into batter, using a metal spoon and being careful not to beat all air out of mix; this will ensure light, fluffy pancakes. 4. Preheat a large, nonstick frying pan over medium heat. Add a little butter or coconut oil to form a light glaze over base of pan. You can tell if it is hot enough to start cooking your pancakes by dropping a tiny amount of batter into pan; if it sizzles, you are ready to go. 5. Pour batter into pan; 2 tablespoons per pancake, or if you have one on hand, a N–cup measuring cup is ideal. Depending on size of your pan, you can probably cook in batches of three or four. But don’t overcrowd your pan, as it will make it more difficult to flip pancakes. When small bubbles start to appear on surface of pancakes, gently lift edges with a spatula. If underside is golden brown, flip them over and cook until other side is golden too, and pancakes are cooked through. Whenever pan goes dry, add a little extra oil or butter and reglaze base before continuing. As you go, transfer cooked pancakes to cookie sheet and place in oven to keep warm until all batter has been used up. 6. Serve pancakes drizzled with maple syrup and maybe some fresh berries or chopped banana. If you have pancakes left over, you can wrap and freeze them. Reheat from frozen, in a warm oven, as required. Kitchen Note: Buckwheat flour contains no gluten, although the name implies otherwise. Folding in the whisked egg whites ensures these pancakes retain a light taste. The maple syrup makes them irresistible. Feel free to freeze any leftovers. Per serving: 211 Calories, 9 g Protein, 25 g Carbohydrates, 3 g Fiber, 10 g Total fat (5 g sat, 3 g mono, 1 g poly), 641 mg Sodium, HHH Manganese, Phosphorus, HH Vitamin B3 (niacin), Calcium, Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, D, Copper, Iron, Selenium, Zinc

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Kyolic 109 is a unique formula designed to support healthy blood pressure levels ™ ® and overall heart health with proven ingredients: Kyolic Aged Garlic Extract , ® Nattokinase and the relaxation amino acid L-theanine (Suntheanine ).* With over 750 scientific studies, Kyolic is the most researched garlic supplement on the market. Clinical studies have shown that Aged Garlic Extract supports healthy blood pressure and circulation, reduces oxidative stress, and promotes overall cardiovascular health.* Nattokinase is a potent enzyme from a traditional Japanese food called Natto. Studies show that Nattokinase can help maintain healthy blood flow, circulation and blood vessel function.* Suntheanine is a patented brand of L-theanine, an amino acid found naturally in green tea. Several studies have shown that Suntheanine reduces stress, promotes mental calmness & encourages relaxation.

Take Kyolic 109 everyday to support healthy blood pressure, reduce stress, and promote an alert state of relaxation.*

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Available at all fine health food stores. For more information, talk to one of our nutritionists on staff at 1-800-421-2998 and mention this ad for a FREE SAMPLE! Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998

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. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.


tasteforlife 2016




Searching for just the right supplement to

support you in achieving your health and wellness goals this year? Look no further!

Find the winners online and learn more at


We’ve compiled

an outstanding collection of nutritional supplements with key ingredients in a wide variety of categories, including ones for pets, detox, mood, and more.

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● Flora CircuVein supports vein health with diosmin and hesperidin, two circulation-promoting ingredients. ● Mushroom Wisdom Super Chaga combines chaga from Siberian birch trees with Maitake D-Fraction and vitamin C for immune support.

● alternaVites Kids Vitamin D (500 IU) Tutti Frutti Smoothie flavor is a great way for kids to get their D, which they might be low on in winter. ● Hero Nutritionals Yummi Bears Organics Complete MultiVitamin is a fun, organic multi your little ones will love. In strawberry, orange, grape, and pineapple flavors.

● Get Real Nutrition Real Probiotic Cleanse combines whole foods, superfood juices, and botanicals like milk thistle and schisandra to support a healthy cleanse. ● Renew Life Formulas First Cleanse is a two-part program for new detoxers or those who want to go easy this time around.


ENERGY ● Nature’s Answer Green Tea Energy Shot Why not up your vitamin intake with your energy boost? B vitamins and vitamin C come along with green tea extract and yerba mate in this little shot.

● American Health Ester-C 1000 mg Effervescent Powder Natural Raspberry flavor is a tasty way to deliver B vitamins, vitamin C, and electrolytes to the body to support the immune system. ● Enzymedica Enzyme Defense contains proteolytic enzymes that support immunity. Additional enzymes work to break down excess mucus. ● Nature’s Way Sambucus Standardized Elderberry Max Potency Softgel With 250 milligrams (mg) black elderberry extract, each softgel packs an immunity-boosting punch. ● New Chapter LifeShield Immune Support uses modern science to maximize immune support from ancient mushroom species including shiitake and reishi. ● Sanutra Wellness Immunity Health puts to use beta-1,3 glucan and optimized forms of curcumin, amla fruit (saberry), resveratrol, selenium, and black pepper to boost immunity.




● Wakunaga Lucky 7 Herbs, mushrooms, and minerals combine in a supplement that may boost testosterone levels and stimulate vitality.

● King Bio Anxiety & Nervousness can complement standard medical care for chronic symptoms or help with temporary nervousness, anxiety, and restlessness. Homeopathic ingredients.

● Barlean's Lignan Flax Oil Organic is a flavorful, plantbased source of omega-3 fatty acids and antioxidants. ● Nordic Omega One is a great way to get a baseline level of omega 3s. “Ultra-concentrated” means one daily softgel, which also delivers a dose of vitamin D3.

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PAIN ● Europharma Terry Naturally Curamin contains BCM-95 curcumin for better absorption, boswellia, DLPA, and nattokinase. ● MegaFood Turmeric Strength for Joint has, in addition to organic turmeric and turmeric extract, devil’s claw and boswellia to support joint health. ● North American Herb & Spice BoneActiv combines calcium with mineral-rich, mountain-grown sage, oregano, and rosemary for bioavailable bone support. ● Quantum MigreLief combines ingredients known to help with migraine pain, including magnesium, feverfew, and riboflavin, for long-term relief. ● Redd Remedies Pain T4 targets several different kinds of pain with Curcumin C3 Complex from turmeric, corydalis, traditional Chinese medicinal herbs, and ashwagandha.

PETS ● NOW Joint Support for Dogs/Cats adds glucosamine, curcumin, hyaluronic acid, and more to our furry friends’ diets.




● Rainbow Light Prenatal One Multivitamin offers momsto-be vitamins and minerals, superfood extracts, and plantsource enzymes, ginger juice, and probiotics for digestion support.

● Flora Udo’s Choice Super 8 Hi-Potency Probiotic is meant for the out-of-balance digestive system affected by the modern diet, stress, or medications. At least 25 billion viable cells per capsule are guaranteed. ● NOW Foods Probiotic-10 100 Billion contains 10 acidresistant strains of probiotics shown in research to help colonize the gut with “good” bacteria, including Lactobacillus plantarum. Vegan too.

● Bluebonnet Super Earth Veggie Protein Chocolate flavor shake delivers protein, fiber, omegas 3, 6, and 9, and minerals. From brown rice, yellow pea, chia, and quinoa. ● Naturade Vegan Smart All-In-One Nutritional Shake offers protein plus vitamins, minerals, omega 3s, probiotics, fiber, and digestive enzymes. ● Pure Planet Organic Pea Protein Vanilla is a formulation of organic, vegan protein and enzymes that is easily digestible and restorative after a workout or for everyday protein supplementation.




● Natural Factors BioSil Hair, Skin, Nails Research suggests choline and orthosilicic acid can boost collagen, elastin, and keratin production. ● Neocell Glow Matrix Advanced Skin Hydrator packs a punch for beauty with hyaluronic acid, pine bark extract, astaxanthin, and antioxidant vitamins.

● Country Life Vegan D3 contains 5,000 IU of vegan vitamin D3 derived from lichen. ● Garden of Life mykind Organics Organic Chewable Vegan D3 offers 2,000 IU of vitamin D3 in a raspberry/ lemon-flavored chewable made from whole organic food.

● Carlson Women’s Omega Multi Why not consider omega 3s one of the basics? This woman-centered multi doesn’t leave them out.

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Feeling trendy? Visit and check out our fun and informative Trendspotting videos! Watch as we test some of the latest and greatest natural products, including facial creams and body lotions, natural toothpastes, beard products, kombucha drinks, protein shakes, mineral makeup, and much, much more! Find Lynn and Amy spotting trends in the “Blogs” section of and on our Facebook page at

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At, we offer articles that help you lead a natural and healthy lifestyle. Our content covers everything from brain health to natural beauty to helpful supplements and thousands of tasty recipes!

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Manage Blood Pressure Naturally MEET YOUR SECRET WEAPONS Blood pressure is the force of blood against artery walls. When this force increases more than it should, doctors diagnose it as hypertension. High blood pressure makes the heart work too hard, increasing the risk of heart disease and stroke. More than 70 million Americans qualify as having high blood pressure.

Try the DASH diet (fruit, vegetables, whole grains, and low-fat dairy) as a simple, natural solution to help lower blood pressure.

When blood pressure numbers rise too high, the first thing to consider is your diet, says Stephen Sinatra, MD, cardiologist and founder of Heart MD Institute. Start by eliminating processed foods and focus on high-fiber choices. “Make sure sodium intake stays below 2.5 grams per day,” he adds. The DASH (Dietary Approaches to Stop Hypertension) diet—a food plan based on fruit, vegetables, whole grains, and low-fat dairy—can provide enough blood pressure change for many people to treat their hypertension without ever using a prescription anti-hypertensive. When overweight people with above-normal blood pressure follow the DASH diet, systolic blood pressure (the upper number) drops by an average of 11 points. This is enough to move someone with high blood pressure to the “at risk” category. Or for someone in the “at risk” category to potentially drop back into the normal blood pressure category. If you’re interested in a nutritional approach to managing high blood pressure, consider the following foods and supplements:

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1. Probiotics These beneficial bugs are increasingly being recognized for their role in regulating blood pressure. When people with high blood pressure regularly include probiotics in their diets, their blood pressure decreases. The benefit is more likely in people consuming a variety of bacteria species in higher amounts. Aim for more than 10 billion colony-forming units (CFUs) of probiotics. This probiotic-triggered blood pressure drop doesn’t happen overnight. It takes about two months of regular probiotic use before a blood pressure benefit emerges. Research shows that on average, probiotics result in someone with a blood pressure of 130/85 going down to 126/81. It’s easy to get probiotics: Just eat something fermented every day. Active-culture yogurt provides probiotic bacteria, as do kefir, cottage cheese, some milks, kimchi, and sauerkraut. Probiotics also come in supplement forms: powders, capsules, tablets, chewables, and liquids.

2. Green Coffee Bean Extract Green coffee beans are the raw, unroasted form of coffee beans. They contain much higher levels of antioxidants than roasted beans, particularly when it comes to an antioxidant called chlorogenic acid. Supplements containing green coffee bean extract show promise in managing high blood pressure. One study involving people with high blood pressure found that taking 140 milligrams (mg) of chlorogenic acid from green coffee bean extract daily lowers blood pressure in a meaningful way. Chlorogenic acid can also be found in tea, blueberries, apples, and pears, among other plants.

What Is Prehypertension? Prehypertension is a systolic pressure (upper number) from 120 to 139 mm Hg or a diastolic pressure from 80 to 89 mm Hg. Check blood pressure at least once every two years and more often if it’s high or borderline high. When blood pressure measures above the normal range but hasn’t quite reached hypertension status, you have “prehypertension.” This means you’re at risk for high blood pressure. Following the diet, exercise, and supplement tips geared to manage hypertension will work to reverse prehypertension too.

3. Cocoa Cocoa, the main ingredient in chocolate, contains antioxidants that regulate blood pressure. The antioxidants in dark chocolate help keep blood pressure in check for daily chocolate eaters. A supplement of cocoa gives an almost immediate drop in blood pressure (both diastolic and systolic) to people with normal blood pressure, as well as those with high blood pressure. For the greatest amount of hearthealthy cocoa antioxidants, stick with dark chocolate.

4. Garlic Cultures around the world praise garlic as a heart-friendly healer. In addition to lowering total cholesterol and “bad” LDL cholesterol, this pungent herb also brings down blood pressure. Simply add garlic to cooking, as desired, or take 600-900 mg of standardized garlic in tablet or capsule form. Garlic supplements lower blood pressure, on average, by approximately 10 points systolic and 8 points diastolic. This is about the same effect that can be expected from standard blood pressure-lowering medications. TFL SELECTED SOURCES “Beneficial Effects of Chocolate on Cardiovascular Health” by M. Gomez-Juaristi et al., Nutr Hosp, 3-4/11 ■ “The Blood Pressure-Lowering Effect and Safety of Chlorogenic Acid from Green Coffee Bean Extract . . .” by T. Watanabe et al., Clin Exp Hypertens, 7/06 ■ “Effect of Probiotics on Blood Pressure: A Systematic Review and Meta-analysis of Randomized, Controlled Trials” by S. Khalesi et al., Hypertension, 10/14 ■ “The Long-term Effects of Lifestyle Change on Blood Pressure: One-Year Follow-up of the ENCORE Study” by A.L. Hinderliter et al., Am J Hypertens, 5/14 ■ Personal communication: Stephen Sinatra, 11/15 ■ “Potential of Garlic (Allium sativum) in Lowering High Blood Pressure: Mechanisms of Action and Clinical Relevance” by K. Ried and P. Fakler, Integr Blood Press Control, 12/14 ■ “Short Term Effects of Cocoa Consumption on Blood Pressure” by T. Alleyne et al., West Indian Med J, 8/14

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Victoria Dolby Toews, MPH has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications).

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THE COCONUT CURE FROM A METABOLIC PERSPECTIVE, COCONUT CAN DO NO WRONG. IT FEEDS THE THYROID AND IS THE ONLY SOURCE OF SATURATED FAT THAT DOES NOT REQUIRE BILE TO BREAK IT DOWN FOR YOUR BODY TO USE IT. COCONUT OIL ACTUALLY BYPASSES THE GALLBLADDER. THIS IS GREAT NEWS FOR ANYONE WITH A GALLBLADDER CONDITION OR FATTY LIVER. It is a rich source of medium chain triglycerides (MCTs) that can improve the efficiency of your thyroid and boost metabolism over 50 percent. The beneficial fatty acids in coconut oil are fast burners that create a most efficient food fuel not only for your thyroid but also for your brain, where it can aid cognitive function. In fact, the MCTs produce ketones, substances your body produces when it breaks down fats for energy, which can play a major role in treating Alzheimer’s and other neurodegenerative diseases.

For the fastest slim down, Dr. Gittleman recommends virgin oil made from fresh coconut meat, not dried coconut meat.

Burn Belly Fat At least two studies document the effectiveness of coconut oil on belly fat burn for both sexes. In one, participants received a daily dose of two tablespoons of coconut oil for a period of 12 weeks. At the end of the study, both men and women evidenced a reduction in waist circumference while the women also saw their HDL (good) cholesterol levels rise. This newly revived ancient oil, which has become wildly popular, has very few drawbacks. It does seem, however, to work best for those who have an A blood type due to the presence of dietary lectins (protein-based antigens) in other blood types. When it is not tolerated well, it may be due to this type of allergic response as lectins can disrupt digestion, impair immunity, and create agglutination of blood cells. Still and all, coconut oil has been proven to be not only safe but also extremely effective at targeting abdominal fat in both men and women. Just the addition of two or more tablespoons of this delicious smart fat to your diet can reduce your belly fat and elevate your good cholesterol levels. As a rich source of lauric and caprylic acids, coconut functions as a marvelous antiviral, antifungal, and antiparasitic food. TFL

Ann Louise Gittleman, PhD, CNS, is a New York Times bestselling author of 30 books, including the new, updated edition of Eat Fat Lose Weight. Visit her blog at AnnLouise. com/blog. She has appeared on Good Morning America, 20/20, PBS, and CNN.

Excerpted with permission from Eat Fat Lose Weight by Ann Louise Gittleman, PhD, CNS ($11.99, Blue Hills Publishing, 2015)

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s s i M t ’ Don Beat a vide o pro t d e t la ormu tire cally f fi i t he en n t e i r c o s f s t i of the or t FitŽ blend l supp a a n s Hear r o i e rit health off al nut heart em. It l t u s f y r s e natur w ium, lar le, po hrom vascu b c o , a i c b i d r r o o p ca y abs pha li ium, highl ing al d ium, u l most agnes c n m i , , t s vanad t c , a n s r l e t i o x d nt ien de ingre porta ocotr e see t m p , i a e r n n g a e , ostilb ll play lthy CoQ 10 , pter hich a A hea m w .* u , i h s t D s l a pota C and sel he aily d ves amins our d t y o i o v o l t d b t lar Fi an nd vascu Heart eart a o i h d d d r n i a A . c role heart althy ort he is a fit p t r p a u e s h elp e to h routin ion.* funct system

888-234-5656 | *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.



Stay Hydrated It’s easy to forget about the importance of hydration during the winter when it’s not as obvious that your body is thirsty. Remember, a cup of herbal tea also counts toward your daily water quota!

Help for Chapped Lips Our lips cannot make moisture or protect themselves against the sun, wind, and cold because they don’t have oil-producing glands or melanin—the pigment that shields skin from the sun. Natural, unscented lip balms are your best choice for soothing chapped lips. Look for products that contain skinfriendly oils like shea butter, cocoa butter, beeswax, coconut oil, calendula, and aloe.

Support from the Inside Out Collagen is a key component of skin’s structure, responsible for keeping skin firm and elastic. As we age, our bodies naturally begin to slow the production of collagen, resulting in fine lines and wrinkles, and decreased moisture. Eating a healthy diet, staying hydrated, and exercising regularly can help slow the process of collagen loss and dryness. Research indicates that collagen supplements can also help counteract the natural signs of aging. A group of healthy women with visible signs of aging were given a daily collagen supplement for 12 weeks. At the end of the study, their skin had improved dramatically, with fewer visible lines and wrinkles, and a significant decrease in dryness and scaling. Researchers concluded that collagen supplements helped to increase collagen production. In a large, double-blind, placebo-controlled study, women who took a daily dose of 2.5 grams of hydrolyzed collagen (brand name Verisol) experienced a 20 percent reduction in crow’s feet after eight weeks. Another outcome of the collagen supplementation was that the women’s own production of procollagen—the precursor to collagen—increased by 65 percent.

Smoothing the Surface Collagen supplements can produce results, but—as indicated by these studies—their benefits take time to kick in. Exfoliation may provide relief while you wait.

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Chemical exfoliation uses natural alpha hydroxy acids (AHA) found in milk, citrus fruits, and sugar cane to peel away layers of dead, flaky skin. Beta hydroxyl acids (BHA), found in berries, pineapple, and papaya, break down the bonds that hold dead and living skin cells together. Mechanical exfoliation involves using an abrasive substance to remove dead skin cells. Look for products containing tiny granules of crushed walnuts, ground almonds, sugar, or oatmeal. Buyer beware: Some products claiming to be useful for exfoliation contain microbeads—tiny, plastic particles less than five millimeters in diameter, which soon will be outlawed in the United States. President Obama recently signed a bipartisan bill, intended to protect the nation’s waterways from contamination, which will prohibit the manufacture, sale, and distribution of products containing microbeads. TFL

Skin SOS Look for creams and gels that contain vitamins C and B3 to exfoliate, hydrate, and renew dry skin.

SELECTED SOURCES “Daily Consumption of the Collagen Supplement Pure Gold Collagen Reduces Visible Signs of Aging” by M. Borumand and S. Sibilla, 10/14; “Ingestion of BioCell Collagen, a Novel Hydrolyzed Chicken Sternal Cartilage . . .,” by S. R. Schwartz and J. Park, 7/27/12, Clin Interv Aging ■ “Microbead Ban Signed by President Obama” by Jareen Imam,, 12/31/15 ■ “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects of Human Skin Physiology: A Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol

Feel Better. Live Better.™

Essential Oils + Throat Drops = Amazing

Award-winning Redd Remedies® introduces new Throat Drops made with natural menthol vapors.* Pure essential oils Eucalyptus, Rosemary, Ravintsara, Spike Lavender & Pine each contain hundreds of naturally occurring compounds that have their own characteristic smell and biological activity not present in menthol alone.* Three delicious flavors empowered with throat soothing herbs Holy Basil, Horehound, Mullein, Ginger & Sage Extracts.* Fast, Natural, Soothing Relief.

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

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5 WAYS TO FIGHT FEBRUARY FUNK ACCESS YOUR INNER ENERGY IF YOU’VE EVER WATCHED KIDS ON THE PLAYGROUND AND ENVIED THEM THEIR ENERGY, YOU’RE PROBABLY NOT A BIG FAN OF FEBRUARY, A MONTH THAT TRIES THE ENERGY LEVEL OF THE MOST SPIRITED AMONG US. IT’S A TIME OF YEAR THAT FEELS LIKE A LONG SLOG TO SPRING, NEVER MIND SUMMER. Despite any respite Valentine’s Day may offer mid-month, there are still 28 other days to power through (lucky you, this is a leap year). Try these energy boosters to fend off falling into a February funk.

Exercise First

No Monster for the little ones So-called “energy” drinks can do more harm than good, especially in children. A study published by the Yale School of Public Health showed that middle school students who consume heavily sweetened energy drinks are 66 percent more likely to be at risk for hyperactivity and inattention symptoms. SOURCE “Energy Drinks Significantly Increase Hyperactivity in Schoolchildren, Study Finds,” www., 2/9/15

There’s a reason soldiers get up at 4 a.m. and go for a run—morning exercises wake you up. Even if you wait until sunrise or a more civilized 7-ish, cardio exercise or yoga in the morning increases your heart rate, gets blood flowing to the brain, and generally gets you in gear.

“B” Wise The B vitamins, especially B6 and B12, help produce red blood cells to fight off anemia, a condition that can be responsible for fatigue. Chickpeas are full of vitamin B6 (55 percent of your daily value [DV] in one cup). Vitamin B12 is best found in clams; 3 ounces provide 1,402 percent of your DV. Trout, salmon, tuna, and fortified breakfast cereals are also rich in B12.

Sleep Tight As much as possible, go to bed at the same time every night and keep to the same wake time. Avoid caffeinated beverages after 3 p.m. Consider melatonin supplements if you have a tough time falling asleep. Melatonin is the hormone that regulates your circadian (sleep/wake) rhythm.

A Breath of Fresh Air A few breaths of fresh air in the morning and at midday can perk you up. Pop your head out the window, or walk to the end of the block and back to get some fresh air and sunshine.

Get Jiggy with It A little Mozart in the morning, or is Lady Gaga more your thing? Music has been boosting moods and helping us access the energy inside us for millennia. TFL SELECTED SOURCES “The Best Foods for Every Vitamin and Mineral,” Health Magazine,, 2015 ■ “Living with Insomnia: Get a Good Night’s Sleep—Natural Sleep Solutions” by Elizabeth Shimer Bowers,, 4/25/14 ■ “Vitamin B6,” 9/15/11; “Vitamin B12” 6/24/11, Office of Dietary Supplements, National Institutes of Health,

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Keep a naturally calm heart with the best-selling, anti-stress drink.




is the only gold.”

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Increase energy* Promote regularity* Soothe digestive*

AS SEEN IN January 11, 2016

“Fortunately there’s an easy way to banish bloat and prime the body for slimming in the new year: Take an enzyme supplement like Enzymedica Digest.”

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