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Compliments of

Natural Beauty Get an inner glow. page 52

Gluten Free Focus Football party snacks. page 56

tasteforlife February 2017


love your

heart Our picks for top


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Bottling the Benefits of Blueberries Carlson Pterostilbene promotes:* ✔ Cardiovascular system health ✔ Cognitive function ✔ Healthy aging Carlson Pterostilbene packs the pterostilbene punch of approximately 2,000 cups of fresh blueberries in a single 50 mg capsule. Pterostilbene is closely related to the compound resveratrol; however, studies indicate that pterostilbene is better absorbed, so more of it gets into the body. Plus, it displays superior metabolic stability, meaning it remains active longer.

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Strengthen Your Heart Keep your ticker in top shape.


Celebrate Chocolate

Recipes for dinner and dessert.


Power Up!

Boost energy with these helpful tips.


2017 Essential Supplements Awards Bolster well-being with natural showstoppers!

departments 6 Editor’s Note 11 News Bites

Yoga may lower blood pressure • Steep declines in smoking • Good fats for joint health • Millennials and supplement use • More

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32 Hot Products 45 Health Strategies

Women and heart health.

49 Herbs & Homeopathy

Enhance immunity with elderberry, echinacea, and probiotics.

52 Natural Beauty

Age-defying nutrients for an inner glow.

56 Gluten Free Focus


Game day dishes that everyone can share.

61 Healthy Family

Sweet news about xylitol.

62 Trending

The latest in probiotic research.

64 Last Word For more health & wellness resources visit






www. tasteforlife.tumblr.com www.tas teforl i fe.com

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

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At the Top of Your Game Peak performance. Mental sharpness. Sustained energy. Strong immunity. There are no magic pills for these ideal states of being. As you’ll see throughout this issue, whether we’re reporting on heart health or how to increase energy, we always refer back to the basics: eating healthy, sleeping well, staying hydrated, and making it a priority to destress. These foundational habits are invaluable building blocks of health, and you’ll want them solidly in place to guard against challenges that can come around, whether those are as mundane as making it through cold and flu season or as serious as navigating a heart condition. We also believe in the role herbs, supplements, and natural remedies tasteforlife 2017 play in keeping us at the top of our game. “Strengthen Your Heart” on page 19 discusses how fiber, fish oil, coenzyme Q10, and garlic contribute to cardiovascular health. “Power Up!” on page 35 talks about how vital vitamins D and B12, omega-3 essential fatty acids, and magnesium are for energy levels. Some of the best natural products on the market are showcased in our 2017 Resveratrol Chews Bordeaux Berry Essential Supplements Awards on page 39. Categories range from cognitive support to beauty and beyond. As always, we believe in the power of good food. This month’s recipes won’t disappoint, whether you have a special someone you want to spoil with Molten Chocolate Truffle Cakes (page 25) or football fans coming over who need to eat gluten free on game day (page 56).

editor’s pick

To your health,



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

Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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

Lynn Tryba



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.

F EB RUA RY 2017

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s t a e B g n i h t o N ® ! e v i l A g n i l e e F Ultra potency vitamins for a high potency lifestyle. Made with Orchard Fruits,™ Garden Veggies,™† minerals, B Vitamins for energy* and more. Available in Women’s, Women’s 50+, Men’s, Men’s 50+ and Children’s formulas. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Alive!® Multi-Vitamins provide 50 mg-200 mg fruit/vegetable powder in each serving.

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

news bites foods, supplements & prevention


Yoga may LOWER BP

Adults with slightly elevated blood pressure (BP) had notable decreases after a threemonth yoga program. Researchers said the modest changes would reduce the risks of heart attack, stroke, and heart failure. “Patients with prehypertension [slightly elevated BP] are likely to develop hypertension [high BP] unless they improve their lifestyle,” said cardiologist Ashutosh Angrish, MD. Participants received yoga instruction for one month and then continued the practice at home. They were also advised to get other moderate exercise, eat a healthier diet, and quit smoking. A control group followed the same routine, but without the yoga. After three months, the yoga group had BP reductions, while the control group did not. SOURCE “Yoga Called Good Medicine for High Blood Pressure” by Robert Preidt, https://MedlinePlus.gov, 12/8/16


SMOKING RATES down Fewer Americans are smoking cigarettes, according to the US Centers for Disease Control and Prevention. In fact, the numbers are the lowest in at least 50 years. The New York Times reported that reductions were seen across all ages, races, and ethnic groups, and in all socioeconomic groups and geographic regions. About 16 percent of men and 14 percent of women smoked in 2015. Ten years before, those percentages were 24 and 17. SOURCE “A New Low for Cigarette Smoking” by Nicholas Bakalar, New York Times, www.NYTimes.com, 12/5/16 www.tas teforl i fe.com

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news bites


Choose better fats for JOINT HEALTH

Choosing polyunsaturated and monounsaturated fats may help slow the progression of osteoarthritis, according to the Tufts University Health & Nutrition Letter. “Don’t try simply adding unsaturated fats to your diet,” write the editors. “Instead, substitute foods with unsaturated fats for sources of saturated fat such as butter, palm and palm kernel oils, stick margarine, fatty meats, processed meats, pizza, and baked goods, and for refined grains, starches, and sugars.” They suggest ■ using vegetable oil-based dressings and spreads on foods and in cooking ■ eating plenty of nuts, seeds, and fish ■ choosing extra-virgin olive oil for dressings, sauces, and cooking. SOURCE “Smart Fat Choices Might Slow Arthritis Progression,” Tufts University Health & Nutrition Letter, 10/16

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news bites

foods, supplements & prevention


Heart markers IMPROVING A reduction in trans fat in foods may be responsible for significant improvements in cholesterol and triglyceride levels nationwide. The US Centers for Disease Control and Prevention reported that age-adjusted total cholesterol averages decreased from 204 mg/dl to 189 in surveys conducted in 1999/2000 to 2013/2014. Triglyceride levels fell from 123 mg/dl to 97 over that same period. Average LDL (bad) cholesterol readings saw similar reductions. The study authors noted that the improvements “may be contributing to declining death rates owing to coronary heart disease since 1999.” SOURCE “Levels of Total Cholesterol, LDL-C, Triglycerides Continue to Decline Among US Adults,” JAMA Network Journals, 11/30/16

DID YOU KNOW? Seventy percent of Americans between the ages of 18 and 34 use dietary supplements, according to a survey by the Council for Responsible Nutrition (CRN). “Every industry is talking about the millennials and the impact this generation will have,” said CRN’s Judy Blatman. “Our data show the impact is already being made on the dietary supplement industry as young adults are increasingly incorporating dietary supplements into their health regimens.” SOURCE “Confidence, Trust in Supplements Stay High as Younger Consumer Usage Grows: CRN Data” by Stephen Daniells, www.NutraIngredients-USA.com, 11/1/16


Tea extract LOWERS CHOLESTEROL Taking a green tea extract for 12 months significantly improved cholesterol levels in postmenopausal women. The 936 participants in the study saw drops in circulating total cholesterol, LDL cholesterol, and non-HDL cholesterol. The women received a daily placebo or a supplement containing 1,315 milligrams (mg) of catechins from green tea, including 843 mg of epigallocatechin gallate (EGCG). Their blood lipid levels were tested at the beginning of the study, after six months, and after a year. Those who took the supplement saw a 2.1 percent average reduction in total cholesterol and a 4.1 percent drop in LDL, while those who received the placebo saw small increases. The effects were stronger in women who had higher average levels of those blood lipids at the start. The supplement increased triglyceride levels by about 3.6 percent, but the increase was seen mostly in obese women who used statins. SOURCE “Effects of Green Tea Catechin Extract on Serum Lipids in Postmenopausal Women . . .” by H. Samavat et al., Am J Clin Nutr, 11/2/16

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The New Fat Flush Plan

Food Freedom Forever

by Ann Louise Gittleman, PhD, CNS ($25, McGraw Hill Education, 2016)

by Melissa Hartwig ($27, Houghton Mifflin Harcourt, 2016)

Twenty-five years ago, Ann Louise Gittleman introduced a novel approach to nutrition with the publication of her book The Fat Flush Plan. In the intervening decades, Dr. Gittleman’s work has helped millions of people understand the importance of detoxification and the role played by the liver in overall health. She has revised and updated her classic work with the publication of The New Fat Flush Plan, with new research and adding paleo, ketogenic, and vegan recipes, among other valuable extras. Readers will also find interesting new research on gluten, and the roles that the gallbladder and liver play in thyroid health. The New Fat Flush Plan contains more than 75 recipes, including meals, snacks, soups, and desserts, that are family friendly and easy to prepare (shopping lists are included). Dr. Gittleman’s devoted fans will love the update, and newcomers will find everything they need to boost metabolism and restore liver function.

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Chances are good that readers have heard of Whole30, the wildly popular eating plan cocreated by best-selling author and sports nutritionist Melissa Hartwig. For those new to the concept, Hartwig’s latest book, Food Freedom Forever, introduces the Whole30 plan and shows readers how to free themselves from the emotional baggage that comes along with eating as the result of our modern, diet-driven culture. Hartwig divides her “new way of eating” into three steps: The first is “Reset,” which illuminates the relationship between cravings, metabolism, digestion, and immunity; the second step is “Enjoying Food Freedom,” which aims to help readers discover and stick with their own perfect diet; and the third step is “Acknowledging When You’ve Started to Slip,” which provides guidance for how to manage the return of bad habits and maintain the positive changes that have been made.

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Turmeric for Health

Mindful Beauty

by Britt Brandon ($12.99, Adams Media, 2016)

by Estelle Lefébure ($19.95, Flammarion, 2016)

Turmeric gives curry its color and unique flavor, but it is also a powerful medicine used for centuries to treat everything from inflammation and pain to digestive woes. Britt Brandon, certified personal trainer and blogger, has compiled a list of 100 uses for this amazing spice in her new book, Turmeric for Health. Packed with potent antioxidants, turmeric may help to reduce the incidence of chronic health problems, including heart disease, cancer, arthritis, Parkinson’s, and Alzheimer’s disease. It can also reduce the severity of more common complaints, like headaches, ear infections, and allergies. Among turmeric’s more surprising uses is its ability to whiten teeth and thicken hair. Readers looking for a cost-effective, chemical-free solution to everyday health complaints, as well as a powerful weapon against chronic disease, will enjoy discovering turmeric’s litany of benefits in this practical and useful book.

French women seem predisposed to effortless beauty—how do they do it? It could be in their genes, but more likely their good looks are the result of good fitness, beauty, and nutrition choices. In her new book, Mindful Beauty, French supermodel and wellness expert Estelle Lefébure offers advice for achieving and maintaining a healthy glow. Divided into four seasons—spring, summer, fall, and winter— Lefébure’s book guides readers, step-by-step, through her favorite detoxification, mindfulness, nutrition, and beauty treatments. She also includes fitness tips, natural remedies, and tasty gluten-free recipes developed by top French chefs. Printed on high-quality paper, and with lovely full-color photography throughout, Lefébure’s book exudes the cachet that one expects from a beauty expert.

www.tas teforl i fe.com

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Jackie Williams knew her life had to change fast after learning she had an irregular heartbeat associated with atrial fibrillation. Stress and other habits such as smoking, lack of exercise, and even a small amount of alcohol are believed to increase the risk of atrial fibrillation, according to recent studies. Williams was diagnosed in 2013, before those studies, but she knew then that little exercise, work-related stress, and too much caffeine and fried foods weren’t helping her heart. The 37-year-old Florida resident now feels healthier and has regained strength in her heart. She walks the stairs at work, where she also changed jobs to relieve stress. She also eats more fruit and vegetables, and plays basketball, which has led to weight loss and a toned body.

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“People will say they’ll do something different with their lifestyles, but it stays the same,” said Williams, whose experience prompted her to write a book, Healing Is Mine. End of Discussion ($9.99, Amazon Digital Services). She added: “It took me a while to realize my heart is a muscle.” Indeed, the heart is a vital muscle. Yet, the many small and large daily choices people make strengthen or weaken their hearts, as Williams can attest. Your heart might work capably and silently now, but it can handle only so many bad choices. There are many philosophies and steps to proper heart health, too many to exhaustively review here. But, at the very least, we’ll cover the necessary bases to make you think twice about that afternoon on the couch. You and Your Heart Are What You Eat A healthy diet is the best defense against heart disease. Best-selling health author Barry Sears, PhD, a former research scientist at Boston University School of Medicine, sums up good heart health this way: anti-inflammation. There are two parts to inflammation: initiation and resolution. If there is a mismatch between either of these two phases, Dr. Sears said, the result is chronic low-level inflammation that causes weight gain and the development of chronic disease at an early age. Lessening inflammation, the resolution phase, can be achieved with a good diet, he said. Our grandmothers had all the right information,

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Dr. Sears said. Their advice holds true today and is a key to reducing inflammation. Grandma’s tips, according to the doctor, are: Eat small meals, always eat vegetables (it’s hard to over-consume vegetables), and never eat more protein than you can fit in the palm of your hand. What will you find on Dr. Sears’s plate? Something low in fat and protein, probably fish, and colorful carbohydrates that are found in fruits and vegetables. If you’re stuck for ideas, buy some sliced turkey and add it to colorful greens for lunch. “How do you know you’re eating healthy?” he said. “Five hours after a meal, you’re not hungry. That’s a sign your last meal was a good meal to keep heart disease under control.” Supplemental Help If you can’t eat fiber-rich foods for any reason, consider the help of supplements. Blond psyllium husk, which is common in fiber supplements, can potentially reduce LDL (bad) cholesterol, while also raising HDL (good) cholesterol. Medical experts recommend slowly increasing the daily amount of any fiber supplement to help prevent gas and cramping. Taken as a supplement, coenzyme Q10 (CoQ10) might also help lower blood pressure, either on its own or along with medications. Garlic, either in food form or as a supplement, can also lower blood pressure. For Dr. Sears, the most effective of any supplement is a daily tablespoonful of cod liver oil, which he calls “one of the more disgusting things known to mankind,” but also something our grand-

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mothers were right about. De-stressing Helps de Heart Experts believe that stress may affect the behaviors and factors that increase heart disease risk. Think about how stress influences blood pressure and cholesterol levels, justifies physical inactivity, and prompts overeating. It’s a somewhat common occurrence: Some people drink too much alcohol or smoke cigarettes to relieve chronic stress, but these habits can increase blood pressure and may damage artery walls. Exercising, keeping a positive attitude, tossing your cigarettes, not drinking too much coffee, enjoying a healthy diet, and maintaining a healthy weight are good ways to deal with stress, according to the American Heart Association. Don’t Forget the Office Just as Williams changed positions at her employer, a hospital in Florida, to relieve stress, most people don’t have to accept workplace options sitting down, figuratively and literally. North County Health Services in San Diego reminds patients they can improve their workspace and reduce the risk of heart-related illnesses by shunning unhealthy snacks found in office vending machines and transitioning—if it hasn’t already—your company into a smokefree zone, with designated smoking areas at a distance from nonsmokers. And Dr. Sears recommends getting out of your chair every 15 minutes to walk around your desk or even outside. “When you’re sitting down for a long time,” he said, “you’re no longer fighting gravity.” In other words, your body is no longer working to give your heart a break.

Cold remedies and so much more! For a great cold remedy recipe and how-to video, visit tasteforlife.com/ honey-lemon-ginger

Be ial! soc


TFL SELECTED SOURCES “6 Supplements for Heart Health,” www.WebMD. com, 5/16 ■ “Alcohol Consumption, Left Atrial Diameter, and Atrial Fibrillation” by D.D. McManus et al., Journal of the American Heart Association, 9/14/16 ■ “Atrial Fibrillation Risk Linked to Low Life’s Simple 7 Scores: Traumatic Stress” by Oluseye Ogunmoroti et al., 11/16; “Stress and Heart Health,” 6/14, American Heart Association, http://Newsroom.Heart.org ■ Personal communication: Jackie Williams, 12/16; Barry Sears, 12/16; North County Health Services, 12/16

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D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6. 24 tasteforlife

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in sweet and savory food

When Valentine’s Day comes around, chocolate is an expected and appreciated treat. But when it’s featured in savory dishes, it adds an unexpected twist. The following recipes showcase how chocolate can lend a gourmet touch to both dinner and dessert.

Molten Chocolate Truffle Cakes GnV

From Let Us All Eat Cake by Catherine Ruehle with Sarah Scheffel ($24.99, Ten Speed Press, 2014)

30 minutes prep time ■ makes 8 mini cakes (serves 8)

1 c (2 sticks) unsalted butter or melted and cooled virgin coconut oil, plus extra for greasing Natural (nonalkalized) cocoa powder, for dusting 2K c dark chocolate chips

4 eggs, at room temperature 4 egg yolks, at room temperature K c organic cane sugar Pinch of sea salt N c Gluten-Free Whole Grain Flour Blend (see following recipe)

1. Preheat oven to 425°. Lightly grease 8 (6-ounce) ramekins with butter or coconut oil and dust lightly with cocoa powder. Place ramekins on a baking sheet and set aside. 2. Fill a small saucepan with 2 inches of water topped with a stainless steel bowl that fits securely in the pan without the bottom touching the water (you want indirect heat). Place double boiler over medium heat and add the 1 cup of butter or coconut oil and chocolate chips to bowl. When water begins to simmer, reduce heat to maintain a low simmer until chocolate and butter have completely melted. Stir or whisk occasionally but do not overwork chocolate. When chocolate-butter mixture has melted, turn off heat and whisk until well combined and smooth. 3. While chocolate and butter melt, in the bowl of a stand mixer fitted with the whip attachment, combine eggs, egg yolks, sugar, and salt. Beat on high speed until egg mixture is pale and thick, about 6 minutes. 4. Slowly pour melted chocolate mixture into egg mixture and gently fold it in using a rubber spatula. Add flour and fold it in just to combine. 5. Gently pour or scoop batter into prepared ramekins. Bake for 9 minutes or until edges and tops of cakes are crusted but centers are still moist. Transfer ramekins to a wire rack and let cakes cool for just 1 minute. Place a serving plate over top of one ramekin and invert plate, releasing cake. Repeat to plate all cakes. Serve immediately. Kitchen Note: To make the batter in advance, pour batter into greased ramekins, wrap tightly with plastic wrap, and refrigerate for 2 days or freeze up to 1 week. Move from the freezer to your fridge the night before the party, and then to the countertop 2 hours before baking. Keep the ramekins wrapped until you’re ready to bake.


Whole Grain Flour Blend dGnV

From Let Us All Eat Cake by Catherine Ruehle with Sarah Scheffel ($24.99, Ten Speed Press, 2014)

5 minutes prep time ■ makes about 4 cups

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

Per serving: 569 Calories, 7 g Protein, 45 g Carbohydrates, 1 g Fiber, 43 g Total fat (31 g sat, 4 g mono, 1 g poly), 46 mg Sodium, ★ Vitamin A, B2 (riboflavin), Iron, Phosphorus, Selenium

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Mole Rojo dG

From Enchiladas Aztec to Tex-Mex by Cappy Lawton & Chris Waters Dunn ($39.95, Trinity University Press, 2015)

1 hour, 50 minutes prep time ■ yields 6 to 8 cups (serves 10)

For the Chicken and Stock Kosher salt K large white onion, peeled 2 cloves garlic, peeled 8 assorted chicken pieces, with bones and skin For the Mole K lb dried ancho chilies N lb dried guajillo chilies 1 lb Roma tomatoes 1 large white onion, peeled and halved 8 medium cloves garlic, unpeeled 3 Tbsp vegetable oil, divided M c pecans, chopped M c unsalted peanuts 4 Tbsp brown unhulled sesame seeds 1 small stick Mexican canela (cinnamon)* 8 whole black peppercorns 4 whole cloves 1 Tbsp dried Oaxacan oregano or dried marjoram 1K c low-sodium chicken stock 1K oz Mexican chocolate or less, to taste Kosher salt, to taste Pinch of sugar as needed Start with the Chicken and Stock: 1. In a large stockpot, bring 2K quarts salted water to a boil. 2. Add onion half and garlic. When water is vigorously boiling, add chicken pieces and immediately reduce heat to a bare simmer. Skim any impurities and excess fat that rise to surface from time to time. 3. Cook chicken until fork-tender, 45 minutes to an hour. 4. Remove meat from stockpot. When cool enough to handle, shred meat, discarding bones and skin. Cover and refrigerate until needed for another recipe. 5. Strain broth, cover, and refrigerate until needed. Prepare the Mole: 1. Remove stems, seeds, and veins from chilies. Dry roast chilies until inside flesh turns medium brown in color. 2. Transfer to a bowl of hot water and soak until softened, 15 minutes at most. 3. While chilies are soaking, dry roast tomatoes, onion halves, and unpeeled garlic cloves on an unoiled iron griddle or heavy skillet over medium-high heat. Roast until softened and evenly colored. (They will be blistered and blackened in spots.) There is no need to peel the tomatoes or onion after dry roasting. Peel garlic.

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4. Place 1K tablespoons oil in a skillet over medium heat and sauté pecans and peanuts until golden. 5. Add sesame seeds, canela, peppercorns, and cloves, and stir until fragrant. Add oregano and stir briefly. Immediately remove nuts, seeds, spices, and herbs from skillet to prevent overbrowning, and set aside. 6. Transfer softened chilies to a blender. Add enough fresh water to process to a smooth purée. Pass through a medium-mesh strainer. 7. Heat remaining 1K tablespoons oil in a large Dutch oven over medium-low heat. When oil is hot, carefully pour chili purée over oil. Fry 5 to 10 minutes (a splatter screen helps with cleanup) until slightly reduced. 8. Blend sautéed nut/seed/spice mixture with roasted tomatoes, onion, peeled garlic, and enough water to process to a smooth purée. 9. Pass through medium-mesh strainer, stir into chili purée, and cook until mole reduces by one-fourth. 10. Remove any accumulated fat from surface of stock and add 1K cups stock to mole. 11. When mole is warmed through, taste and season with salt. 12. Add chocolate, a little at a time, until it tastes in balance with mole. (Amount will depend on flavor intensity of other ingredients. Also, depending on bitterness of chocolate, a pinch of sugar may be needed.) 13. Let mole simmer, stirring occasionally, until it coats back of a spoon. Taste and adjust seasoning before using. *It is best to use true Mexican canela, which is much softer and easier to process than the hard stick cinnamon commonly sold in the United States. If you can’t find Mexican canela, use a common cinnamon stick. Be sure to remove it before puréeing the nut/seed/ spice mixture with the roasted vegetable mixture. Kitchen Note: Serve this mole sauce over your favorite enchilada or your favorite protein. The mole may be refrigerated for up to 1 week or frozen for up to 1 month. Per serving: 301 Calories, 9 g Protein, 25 g Carbohydrates, 13 g Fiber, 20 g Total fat (2 g sat, 7 g mono, 6 g poly), 123 mg Sodium, ★★★ Manganese, ★★ Vitamin A, C, Copper, Iron, ★ Vitamin B1 (thiamine), B3 (niacin), Magnesium, Phosphorus, Zinc

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With just one tablet and 12 billion friendly probiotic organisms^ working hour after hour...*

It’s All In A Day’s Work. Controlled Delivery

Stomach Acid Protection

Hour after hour support

Probiotic CD all you need to help keep your digestive tract… on track!* TM

Once-daily Probiotic CD™ works differently than other probiotics. Not only does it protect friendly probiotic cultures from harmful stomach acid… but, with its unique BIO-tract® controlled-delivery technology, Probiotic CD™ continuously releases active probiotics hour after hour through your digestive system… where you need them most! That means your digestive health is consistently supported with 12 billion bioactive organisms^ from 10 vegetarian cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD™. NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.

AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Bio-tract® is a registered trademark of Probi USA, Inc. in the United States (reg. in the name of Probi USA, Inc.). ^ At time of manufacture.

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©2017 American Health, Inc. | 16-AH-1300

11/23/16 8:15 AM

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.*

Visit www.Kyolic.com to learn more

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 www.kyolic.com

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.


6 Surprising Things That May Help Your Heart www.tasteforlife.com/heart-health-surprises

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Feel Better. Live Better.


Helping your heart maintain its health and energy is essential to your wellbeing. Heart Strong™ helps maintain healthy heart muscle function with a powerful and delicate blend of magnesium and other natural ingredients that support blood flow, provide energy benefits, and deliver antioxidant protection.* White Panax Ginseng helps restore balance and reduce the damaging effects of stress.* A strong, healthy heart is essential for a healthy, active life.

W Eu Tc Ay FROM A GLOBAL PERSPECTIVE | NOTES FROM OUR FORMULATORS Heart Strong’s formula includes magnesium, one of the top heart health nutrients. White Panax Ginseng, an adaptogen, has been used for centuries for heart health in China and Korea. Hawthorn has a long history of use for cardiovascular health in European traditions, and Arjuna Bark in the Ayurvedic tradition. Antioxidants, including CoQ10, help with energy production and support healthy heart muscle function.*

Nurturing Whole-Body Balance Quality and Purity Guaranteed

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

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Be Ready For The Season

#1 FOR A REASON - Sambucus is the Standardized black elderberry extract with guaranteed flavonoid BioActives,® Bioavailability/activity tested plus the widest variety of delivery forms: syrups, gummies, lozenges, liquid drops, softgels, fizzy drink mixes & a new water enhancer. *SPINScan 52 weeks ending 7/10/16 ©2016 Nature’s Way Brands, LLC #11544

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Get better faster with Umcka ColdCareÂŽ, the homeopathic medicine clinically proven to shorten the duration and reduce the severity of coughs, colds and sore throats.

Available in a variety of forms including syrups, tablets, hot drinks, drops and fast acting powders. For more info visit umcka.com

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

On-the-Go Vitamin Packets

Ester-C Effervescent from American Health delivers 24 hour immune support, plus B vitamins to support energy metabolism, and vital electrolytes for hydration—vegetarian and non-GMO. www.AmericanHealthUS.com

Vitality Booster for Men

Wakunaga of America’s Lucky 7 Men’s Performance Formula is a uniquely effective combination of herbs and nutrients specifically formulated to enhance a man’s sexual health and desire. www.Kyolic.com

Heart-Healthy Omega

Ultimate Omega + CoQ10 from Nordic Naturals provides EPA and DHA with the added heart health benefits of CoQ10 to promote healthy blood vessels and circulation. www.NordicNaturals.com

Immune-Boosting Spray

Maitake D-Fraction Pro 4X EZ Spray is a fullstrength, easy-to-use, fast-acting spray, grounded in immune support research. www.MushroomWisdom.com

Soothing Diaper Cream

Babo Botanical’s Natural Diaper Cream is made with 25 percent zinc. It creates a moisture barrier and prevents redness and rashes. Cloth diaper friendly. www.BaboBotanicals.com

Decadent Nutrition Bars

Whether shedding a few pounds or trying to stay fit, Organic Fit Bars from Garden of Life are a tasty way to enhance any diet and exercise program. www.GardenofLife.com

Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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F I T T R I M™ W I T H C A R D I A S L I M®


An Innovative Weight Management Supplement That Also Supports Cardiovascular Health* Genesis Today,™ the leader in weight management, brings you the latest evolution in synergistic diet support - FitTrim™ featuring the active ingredient CardiaSlim . Carefully selected and clinically studied FitTrim’s vegetarian and patented herbal blend helps support your diet goals while simultaneously improving cardiovascular health parameters.* CardiaSlim® is protected by U.S. patents 20110280951, EP2391374 and WO2010100653. ®


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Ever feel like you’re experiencing life in slow motion, plodding through the day low on energy and high on brain fog? No, you’re not a zombie on Valium—but you’re definitely fatigued. What’s the cause of all that tiredness and what can you do to regain your vitality? Read on. www.tas teforl i fe.com

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comfortable mattress or pillow. Try breathing exercises or meditation to quiet your brain and calm your body. Go to bed at the same time every night, and get up at the same time every morning. Stop drinking caffeinated beverages by early afternoon, and skip the alcohol before bedtime. Don’t avoid exercise, but do it several hours before you plan to go to bed—otherwise you may have trouble falling asleep.

The Causes

Fatigue can be a symptom of a medical condition that requires treatment, so if yours lasts for more than a few days or can’t be explained by other factors, check in with your healthcare provider. In the majority of cases, though, fatigue is symptomatic of unhealthful habits. Lack of exercise, for instance, is high on the list of energy drains. If you’re suffering from unexplained lethargy, the Mayo Clinic suggests asking yourself a few questions about lifestyle factors that may be contributing: ■ Are you using alcohol or drugs? ■

Are you depressed?

Are you doing too little physical activity?

Do you have regular insomnia or suffer from sleep apnea?

Are you eating well?

Do you deal with chronic stress?

Are you taking medications, like antihistamines or cough medicine, that might make you drowsy?

The Remedies

If you answered “yes” to one or more of the above questions, you may have found the root of your fatigue. Some of these factors, like depression and sleep apnea, may call for professional assistance in addition to other measures, but all may be at least partially addressed with some lifestyle hygiene. Here are a few energy-boosting options to try out: ■

Watch what you eat. Diet has a huge influence on how we feel. Ever have a sugar crash? Then you know the initial burst of energy you get from eating processed sweets will be followed by a major wipeout. Keep your blood sugar in balance and your energy will remain level. You can do that by eating whole grains, which release fuel slowly and steadily. If you need a quick pick-me-up, try a snack that offers protein plus some fat and fiber. Add nuts to yogurt for a good option, or spread peanut butter on whole-grain crackers. Hydrate. Dehydration can leave you logy, so reach for a glass of water. You’ll need it after your new exercise regimen (see “Get active”)! Get enough sleep. If insomnia’s a problem, try changing a few habits and adjusting your environment. Make your bedroom an inviting place to sleep by creating a cool, dark, quiet space. Replace an un-

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Get active. If you up your physical activity, you’ll up your energy. A study by a California State University researcher found that taking a brisk 10-minute walk not only increased energy in participants but kept those energy levels higher for up to two hours. After three weeks of daily 10-minute walks, participants’ overall energy and overall mood were lifted as well.

Destress. Anxiety leads to stress, which, even at low levels, eats up a lot of energy if it continues over time. You can tackle stress by incorporating activities that are relaxing for you into your schedule. For some, that’s a five-mile run, while for others it’s listening to music or reading a book.

Amp up the nutrients. Up your intake of vitamins, minerals, and other nutrients that aid in energy production with supplements. Magnesium is key in converting glucose into energy. Vitamin B12, essential for the proper functioning of the brain as well as blood cells, is used to treat fatigue. If you’re vegan, consider supplementing with B12, as it’s found naturally primarily in meat and animal products such as dairy and eggs. Our bodies use omega 3s, in particular alpha linolenic acid (ALA), to generate energy. Some studies have found that ALA helps with depression, a major energy-sap. ALA is found in seeds and nuts and is also available in supplement form. Vitamin D has shown promise in reducing fatigue and daytime sleepiness. It is also recommended for people who suffer from seasonal affective disorder, a form of depression.

The upshot? Once you’ve ruled out and addressed any underlying health issues, you can boost your energy by making a few changes in your habits and routines. There’s no better time to start than the present! TFL SELECTED SOURCES “5 Strategies to Ensure a Great Night’s Sleep” by Sherrie Bourg Carter, High Octane Women blog, www.PsychologyToday.com, 3/12 ■ “Correction of Low Vitamin D Improved Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study” by S. Roy et al., N Am J Med Sci, 9/14 ■ “The Facts on Omerga-3 Fatty Acids,” 3/27/15; “Top 10 Ways to Boost Your Energy” by Colette Bouchez, 7/09; “Ways to Improve Your Energy” by Stephanie Booth, 8/16; “Vitamin B12”; “Vitamin D: Daytime Energy the Old Fashioned Way” by Michael Breus, Sleep Well blog, 1/20/11, www.WebMD.com ■ “Fatigue: Causes” by Mayo Clinic Staff, www.MayoClinic.org, 2015 ■ “Omega-3 Fatty Acids: An Essential Contribution,” Harvard T.H. Chan School of Public Health, www.hsph.Harvard.edu

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


Available at natural health stores nationwide

Does this Health-Conscious Super Model and Super Mom Really Have an Unfair Advantage for Defying Age? “YES, Regain Your Lost Collagen!”

“BioSil Is Backed by Genuine Clinical Trials!”

“After the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too.

“I first tried BioSil because I saw the remarkable results of its double-blind, placebo-controlled clinical trials in genuine medical journals. I keep using it because of the results I see in the mirror!”

BioSil gives you the ability to regain lost collagen, add new collagen, and protect both your new and existing collagen.† “So yes, I feel like BioSil does give me an unfair advantage,” says Christie smiling.

“BioSil Generates 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!

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.

Give Yourself an Unfair Advantage! Try BioSil and give your skin, hair, and nails an unfair advantage! You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/TLM0217

©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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! T C U D O R P G IN L L E S # 1 E TH Curcumin


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EuroPharmaUSA.com MONEY-BACK GUARANTEE †Occasional inflammation due to exercise or overuse. ††SPINSscan Other Herbal Formula Subcategory Product Item Rank, data ending 11/27/16. ^Five hundred 500 mg capsules. ^^Compared to plain curcumin. **Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.


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Even those of us in optimal health sometimes face challenges to looking and feeling our best. Busy schedules, myriad responsibilities, and technology-dependent lifestyles can wreak havoc with digestion, quality of sleep, mental sharpness, and eye health. If we are actively fighting chronic illness or conditions, we are even more in need of supplemental help. Fortunately, many excellent natural products exist. We’ve compiled a list of outstanding products in various categories and hope they contribute to a year of wellness ahead.


BONE STRENGTH Reduce wrinkles, restore luster to dry hair, relieve stiff joints, and strengthen nails with the type 1 collagen in Health Direct AminoSculpt Anti-Aging Collagen Peptides.


New Chapter Bone Strength Take Care supports bone health with TargetCal, a blend of bone-strengthening calcium along with vitamins K2 and D3 to ensure proper absorption in bones.

Cold sores add insult to injury when we’re sick. Quantum Super Lysine + Cold Sore Treatment provides instant relief and reduces healing time by half. Cream contains lysine and 14 healing vitamins, herbs, and minerals.

COGNITIVE SUPPORT NOW Foods’ CurcuBrain with Longvida Optimized Curcumin provides 65 times the bioavailability of curcuminoids compared to generic curcumin. Research demonstrates its ability to support neuronal tissue.

IMMUNITY Boosting immunity is easy with Mushroom Wisdom Maitake D Fraction 4X EZ Spray. This portable spray made from the medicinal mushroom Grifola frondosa is formulated at the same strength used in clinical research.

Wakunaga Kyolic Aged Garlic Extract Brain Energy combines the antioxidant power of aged garlic extract with Cognizin citicoline, a patented formula that increases brain performance, and the Ayurvedic herb bacopa, which supports cognitive function.

Redd Remedies BRAIN Awakening contains scientifically studied ingredients—Magtein, amla, and the medicinal mushroom lion’s mane—to improve cognitive alertness and function.

DIGESTIVE HEALTH Derived from 10 cultures, American Health Probiotic CD is protected from stomach acid by a gel layer. This protective layer steadily releases micro-organisms throughout the digestive tract for maximum benefits.

JOINT HEALTH NeoCell Joint Bursts Tropical Tang soft chews provide a synergistic blend of key joint-support ingredients: collagen type 2, hyaluronic acid, and turmeric to fight against inflammation.

Enzymedica Digest Gold + Probiotics delivers digestive enzymes to help the body break down carbohydrates, fats, fiber, and protein, along with a blend of eight probiotic strains for added digestive support.

MINERALS Natural Factors Joint Optimizer uses high absorption curcumin to relieve joint pain due to osteoarthritis. Ingredients include extracts of white willow, devil's claw, and boswellia, as well as Theracurmin.

Nature’s Answer Plant Based Magnesium derives its 500 milligrams (mg) of magnesium and 25 mg of calcium from Aquamin Red Algae and Seawater Complex, made from minerals harvested off the coast of Iceland.

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Vegans will appreciate Flora 7 Sources, which obtains its essential fatty acids from plants—not fish. The seven key ingredients are algae, flax, sunflower, sesame, pumpkin, evening primrose, and coconut oils.

Carlson MCT & Omega-3 with Coconut Oil provides the “good fats” we often lack in the standard American diet. Both medium-chain triglycerides (MCT) and omega-3 essential fatty acids support heart, brain, vision, and joint health. Tested by an independent FDAregistered lab.


Get Real Nutrition Ancient Nutrition Bone Broth Protein Cinnamon Apple is a tasty, easy-blending powder made from bone broth. It delivers 20 grams of protein, along with collagen and other nutrients for joint health as well as healthy skin, hair, and nails.

VITAMINS Jarrow Formulas Methyl B-12 & Methyl Folate contains the active form of vitamins to support metabolism and energy as well as DNA and neurotransmitter systems.

Europharma CuraMed Prostate offers key nutrients for prostate health. In addition to anti-inflammatory bioavailable curcumin, it contains pomegranate seed oil extract, a botanical form of omega 5, which has been shown to possess anti-inflammatory and anticancer activity.

Fight inflammation with North American Herb & Spice Raw Turmerol, which uses whole-food, wild turmeric with a range of curcuminoids, curcumin, and turmerol, plus ginger, to support the body’s antiinflammatory response.

Rub Boiron Arnicare Gel homeopathic medicine onto stiff, sore, and bruised areas for quick, effective relief without the obnoxious smell or stickiness of many pain ointments. Paraben free.




Ridgecrest Herbals PhysiQOL Natural Pain Relief improves QOL (quality of life) with this homeopathic remedy that includes herbal support such as boswellia, ginger, bromelain, turmeric, and white willow bark.

VISION SUPPORT If you often wake during the night and find it hard to return to sleep, Natrol Melatonin TR 5 mg can help you stay asleep longer with its time-release formula. Combined with 10 mg of vitamin B6—critical for the body’s production of melatonin.


Barlean’s Eye Remedy Swirl is a delicious delivery system for nutrients that aging eyes need. In addition to the omega 3s DHA and EPA, the swirl contains lutein and zeaxanthin, as well as other nutrients that protect against macular degeneration.


Genesis Today FitTrim contains CardiaSlim, a clinically studied herbal blend of Sphaeranthus indicus and Garcinia mangostana shown to reduce cholesterol and BMI in overweight, healthy people.

Garden of Life Dr. Formulated Probiotics Once Daily Women’s contains 16 probiotic strains, some of which, like L. reuteri and L. fermentum, are able to interfere with a range of bacteria and yeast to prevent infections.

WOMEN'S MULTIVITAMIN/MINERAL Bluebonnet Nutrition Ladies’ Choice Whole Food Based Multiple is a well-rounded supplement for women ages 18 to 49 to support heart, hormonal, and emotional health. Antioxidants combine with turmeric, elderberry, tea extracts, and more.

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For women 50 and older, Nature’s Way Alive! Once Daily Women’s 50+ Ultra Potency offers B vitamins for energy, vitamin D3, plant-based Aquamin calcium, flax lignan, 80 milligrams of daily greens, organic mushrooms, and digestive enzymes.

Find the winners online and learn more at tasteforlife.com/ essential-supplements



F EB RUA RY 2017

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find your strength reduce the risk of osteoporosis† with wild-crafted plant-sourced calcium

Bone Strength Take Care™ delivers whole-food Red Marine Algae harvested sustainably from # pristine Icelandic waters. SELLING


Bone Strength Support*

Joint Flexibility Support* Heart Health Support* Easy-to-Swallow Slim Tablets Slow & Steady Release Vitamins K2 & D3 + Magnesium 70+ Trace Mineral Complex 30+ Scientific Studies

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† Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis. ‡ New Chapter® Bone Strength Take Care 120-count according to SPINS LLC Market Research 52 Weeks Ending 10/02/16 *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. © 2017 New Chapter, Inc.

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Learn more at newchapter.com 12/21/16 11:12 AM

Gluten-free recipes galore!

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

For brownie recipe, visit tasteforlife.com/glutenfree_brownies


Be ial! soc

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


Sucontral D, powered by a time-tested herb, Hintonia latiflora, is the safe, effective way to keep your glucose levels on track. Scientists have discovered a unique compound in Hintonia that powerfully supports healthy blood sugar balance—validated by over 60 years of research in Germany.*† ®


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NEEDS OMEGA-3s Based on SPINS Scan Data

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WOMEN & HEART HEALTH UPDATING OUR THINKING— AND OUR STRATEGIES—FOR HEART HEALTH ONLY 13 PERCENT OF AMERICAN WOMEN IDENTIFY CARDIOVASCULAR ISSUES AS THE GREATEST HEALTH CHALLENGE THEY FACE. MOST OF THE WOMEN IN MY CLINICAL PRACTICE WOULD SAY THEIR NUMBER ONE FEAR IS CANCER, ESPECIALLY BREAST CANCER. I UNDERSTAND THAT EMOTION, BUT I WOULD ARGUE THAT CARDIOVASCULAR DISEASE HOLDS FAR MORE WEIGHT IN TERMS OF THE NUMBER OF WOMEN AFFECTED BY IT. Let’s start with compelling facts that make the case for our need to increase awareness of and diligence in preventing cardiovascular disease: ■ Cardiovascular disease (CVD) is the number one killer of women over age 25 in the United States ■ One in four women has some form of cardiovascular disease ■ Nearly 39 percent of all female deaths in America occur from CVD ■ Sixty-four percent of women who die suddenly because of coronary heart disease (CHD) had no previous symptoms ■ Strokes are the number three cause of death in US women ■ Women are twice as likely to die from heart disease than all cancers combined ■ One in 2.6 deaths in women are from CVD, compared with one in 30 from breast cancer.

Heart Attack Symptoms Sixty percent of women who die of CHD do not have the classic heart attack symptoms of chest pain with pain radiating down the left arm and sweats. They’re more likely to have upper back pain or neck pain, shortness of breath, palpitations, indigestion, and fatigue. As a result of fewer prevention methods, fewer treatments, and delayed diagnosis compared to men, 38 percent of women will die within a year after a first heart attack versus the 25 percent of men who die within a year.

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Lifestyle Intervention Key lifestyle interventions include the following: ■ Smoking cessation ■ Physical activity (30 minutes/day most days) ■ Heart healthy diet. The Mediterranean diet has been the subject of extensive scientific research and clearly can reduce the risk of heart disease. ■ Weight reduction/maintenance.

Natural Medicine Strategies There are natural and conventional therapies that can be used to reduce risk, as well as to treat abnormalities such as hypertension, vascular inflammation, and abnormal cholesterol profiles. It is always important to weigh the benefit and risk of each treatment. For example, a supplement such as niacin or a prescription statin can lower the results on a blood test of cholesterol, but that is

not the same as whether or not it can reduce your risk of cardiovascular disease. Your risk for heart disease has to be high enough in order to achieve a lower risk with a statin medication. Dietary supplements can be used to lower cholesterol (niacin, berberine), lower blood pressure (grape seed extract, hawthorn), and lower inflammation (fish oil, curcumin, flavonoids). The dietary supplement with the most robust, consistent, and widespread evidence in impacting many different mechanisms involved in heart disease is fish oil. TFL Tori Hudson, ND, is medical director of the clinic, A Woman’s Time, in Portland, Oregon. She is a clinical professor at National College of Naturopathic Medicine, Bastyr University, and Southwest College of Naturopathic Medicine.

SELECTED SOURCES “Effects of Niacin-bound Chromium and Grape Seed Proanthocyanidin Extract on the Lipid Profile of Hypercholesterolemic Subjects . . .” by H.G. Preuss et al., J Med, 2000 ■ “Heart Disease and Stroke Statistics—2008 Update . . . ” by W. Rosamond et al., Circulation, 2008 ■ “Nutraceutical Pill Containing Berberine Versus Ezetimibe on Plasma Lipid Pattern in Hypercholesterolemic Subjects and Its Additive Effect in Patients with Familial Hypercholesterolemia on Stable Cholesterol-lowering Treatment” by L. Pisciotta et al., Lipids Health Dis, 2012 ■ “Omega-3 Fats: Good for Your Heart,” US National Library of Medicine, www. MedlinePlus.gov, 4/24/16 ■ What Are the Health Benefits of Hawthorn Extract?” by Tracey Roizman, DC, http://HealthyEating.SFGate.com

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We are always surrounded by germs, but you can take steps to discourage them from setting up camp in your body. First, consider two of the most important ways to boost immunity: Get a good night’s sleep and wash your hands regularly. Sleeping less than seven hours triples your risk of catching a cold versus eight hours of shut-eye. Meanwhile, hand washing helps prevent 20 percent of everyday infections like colds and 30 percent of diarrhea-related illness.

Adaptogens Medicinal mushrooms like shiitake, reishi, maitake, and chaga, as well as astragalus root, contain complex starches called polysaccharides that create a healthy challenge to your immune system. Your immune response becomes stronger and more effective at dealing with pathogens, signaling improves, and trigger-happy immune cells (think: allergies and autoimmune disease) simmer down and focus on what really matters. You can take these remedies daily in supplement form all season to bolster your immune system, or you can work them into your diet. Cook and eat mushrooms like shiitake and maitake. Simmer chaga and astragalus for tea. All of them go nicely in sim-

mering soup broth; toss them in while making bone broth.

Other Herbs If you know you’re susceptible to an infection—say you’re around sick people or you’re traveling—you can turn to another group of herbs. Some put your immune system into overdrive while others directly fight or inhibit pathogens. The earlier you catch it, the more likely you are to resolve an infection quickly. www.tas teforl i fe.com

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SEASONS CHANGE. SLEEP SCHEDULES SHOULDN’T. Natrol® Melatonin, the #1 selling Melatonin brand in America,* helps minimize disruptions to your sleep routine like Daylight Saving. It’s the 100% drug-free way to fall asleep faster and stay asleep longer, so you wake up refreshed and ready to take on whatever life throws your way, even an antiquated time change.† Go ahead, own your health with Natrol.

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Probiotics Enhance Immunity

Elderberry Both traditional use and scientific evidence support this berry’s ability to prevent viral infections. Viruses hijack your cells and reprogram them to make more viruses, which allows the infection to spread more virulently. Elderberry works at least in part by binding to cell-receptor sites to block viruses, and other research suggests a similar benefit against bacteria.

Echinacea This herb has a long history of use for infection, particularly bacterial infections and sepsis. It has many actions including mobilizing white blood cells to fight infection. In spite of being the subject of hundreds of clinical studies, the results on echinacea have been mixed, likely due to the range of species and extracts available, part of the plant

used, dosage, and methodology. One review of a number of studies concluded that people were 55 percent more likely to experience a cold taking a placebo versus echinacea. Herbalists use relatively high doses of the fresh plant tincture—ideally the root—taken every waking hour or two from the first tickle of an infection until it passes. Echinacea extract numbs the tongue, doesn’t taste great, may cause a flareup of autoimmune disease, and occasionally causes allergies in people who react to other daisy family plants. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

As a powerful component of your immune system, probiotics produce organic compounds that increase intestinal acidity; this inhibits the reproduction of many disease-causing bacteria. Probiotic bacteria also make substances called bacteriocins that act as natural antibiotics to kill undesirable microorganisms. Probiotic bacteria enhance immune function by boosting disease-fighting cells such as phagocytes, lymphocytes, and natural killer cells. The end result—when your probiotic microbiome is flourishing—is a system better able to fight off infection and disease. As one example of how this immune boost plays out, consider the latest research on the common cold. Regular use of probiotics by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days. SELECTED SOURCES “Antibacterial Activities of Bacteriocins: Application in Foods and Pharmaceuticals” by S-C Yang et al., Front Microbiol, 5/26/14 ■ “Probiotics for Preventing Acute Upper Respiratory Tract Infections” by Q. Hao et al., Cochrane Database Syst Rev, 2/3/15

SELECTED SOURCES “Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults” by X. Dai et al., J Am Coll Nutr, 4/11/15 ■ “Echinacea for Preventing and Treating the Common Cold” by M. Karsch-Völk et al., Cochrane Database Syst Rev, 2/14 ■ “Echinacea in the Prevention of Induced Rhinovirus Colds: A Meta-analysis” by R. Schoop et al., Clin Ther, 2/06 ■ “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Krawitz et al., BMC Complement Altern Med, 2011 ■ “Show Me the Science—Why Wash Your Hands?” Centers for Disease Control and Prevention, www.cdc.gov, 11/18/15 ■ Sleep Habits and Susceptibility to the Common Cold” by S. Cohen et al., Arch Intern Med, 1/12/09

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THE YEARS GO BY AND SOMEHOW YOUR SKIN DOESN’T LOOK THE SAME AS IT USED TO. NO MATTER HOW CLEAN YOUR DIET IS OR HOW WELL HYDRATED YOU ARE, INTERNAL CHANGES TO THE SKIN TEND TO LEAD, OVER TIME, TO FINE LINES, SAGGING, AND DRYNESS. IN LARGE PART, THE CULPRIT LIES WITH A PROTEIN CALLED COLLAGEN, WHICH PROVIDES THE MAGIC MIX FOR SKIN THAT IS BOTH FLEXIBLE AND FIRM. “Although many people associate hormonal changes with aging, a more significant contributor to aging symptoms is the breakdown of collagen in the body, most notably in the skin, joints, and bones,” notes certified clinical nutritionist Tim Mount. “Wrinkles, joint pain and instability, and

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bone weakness are all a result of the progressive slowdown of collagen production after we reach the age of 25,” he adds. The dwindling collagen supply may be replaced, with supplemental collagen serving as an easy (and nonsurgical) way to achieve firmer, smoother skin

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that defies your chronological Just how does collagen roll age, Mount says. “No longer back the clock? As nutritiondo we have to be a victim of ist Mount explains, “Collanature. A daily collagen supgen is a protein fiber woven Resveratrol plement reverses the natural throughout the tissues of Resveratrol is an aging process and rebuilds our body from head to toe, antioxidant found our tissues from the inside.” much like the threads in a in grapes and some In one study, supplementpiece of fabric. This mesh of other plants and it ing with collagen daily (along collagen in the skin holds it can help limit damage with hyaluronic acid) for tight against the body and is caused by sun expotwo months improved skin responsible for the youthful sure by decreasing appearance in terms of wrinappearance of the complexwrinkles, improving kles, dryness, and firmness. ion. Collagen supplements reskin texture, and Similar results were reported plenish and rebuild damaged boosting hydration. in research of middle-aged collagen fibers and allow us For its full benefits, women comparing daily to recapture our beauty from you’d need to sip 100 collagen supplements (with within.” He suggests suppleor so glasses of red some women taking 2,500 menting with at least 2,000 wine a day. Lucky for milligrams [mg] and others mg of collagen, while noting your liver, it’s available taking 5,000 mg) or dummy that the optimal dosage is in supplement form. pills for two months. By the likely closer to 4,000–6,000 Talk to your healthend of the study there was mg daily. care provider before a noticeable difference, with Hyaluronic acid occurs adding any supplethe skin of the collagen users naturally in the skin as well, ment to your health appearing smoother, more where it attracts and reregimen. elastic, and less saggy. tains moisture while helping SELECTED SOURCES “Anti-aging Similarly, when more than support collagen fibers. In esProperties of Resveratrol . . .” by 100 women ages 45 to 65 sence, it traps huge amounts R.A. Baxter, J Cosmet Dermatol, 3/08 ■ “Resveratrol as an with crow’s feet took either of water in the skin to give Anti-inflammatory and Anti-aging collagen in 2,500 mg supplea smooth, firm appearance. Agent . . .” by C.A. de la Lastra and I. Villegas, Mol Nutr Food Res, 5/05 ments or dummy pills, those This explains why hyaluronic in the collagen group showed acid is known as “nature’s improvement in their eye moisture magnet.” wrinkles. Objective observJust as collagen declines ers, who didn’t know which with age, so does hyaluronic women were taking collagen, documented acid, potentially contributing to dry skin crow’s feet as being 20 percent less deep that has lost its suppleness. in the collagen group after eight weeks of Wondering about pills versus creams? supplementation. This benefit didn’t fade Both collagen and hyaluronic acid are away. Even wrinkles rechecked a month larger molecules, which generally makes after the supplements were stopped still skin absorption more troublesome. Dietary showed a noticeable benefit from the prior supplements in pill form might be a better collagen use. bet with these skin boosters. TFL


SELECTED SOURCES “Daily Consumption of the Collagen Supplement Pure Gold Collagen Reduces Visible Signs of Aging” by M. Borumand and S. Sibilia, Clin Interv Aging, 10/13/14 ■ “Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: a Randomized, Double-Blind, Placebo-Controlled Trial” by A.G. Schauss et al., J Agric Food Chem, 4/25/12 ■ “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: a Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol ■ Personal communication: Tim Mount, 2/16

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Healthy Chipotle Chicken Potato Skins Gn

Sun-Dried Tomato-Basil Hummus dGnV

From The Hungry Fan’s Game Day Cookbook by Daina Falk ($22.95, Oxmoor House, 2016)

From the Taste for Life test kitchen

90 minutes prep time ■ serves 6

3 ¼ ¾ K 2 2 1 1 1 2 2 5

medium-sized organic sweet potatoes c plus 3 Tbsp extra-virgin olive oil, divided lb boneless, skinless chicken breasts (about 2 small breasts) tsp sea salt and ¼ tsp freshly ground black pepper, plus more for seasoning Tbsp fresh lime juice cloves garlic, minced Tbsp minced chipotles in adobo tsp dried oregano tsp ground cumin tsp chili powder c spinach, wilted oz sharp white Cheddar cheese, grated Plain Greek yogurt Chipotle hot sauce, optional Cilantro sprigs, roughly chopped

10 minutes prep time ■ makes approximately 2 cups (serves 8)

1 2 ¼ L 4 2 ¼ ¼

(15 oz) can chickpeas, rinsed and drained garlic cloves, chopped c tahini (sesame seed paste) c lemon juice Tbsp extra-virgin olive oil, divided Tbsp water c chopped fresh basil c chopped sun-dried tomatoes (soak in boiling water for 10 minutes and then drain) Salt and freshly ground black pepper to taste

1. In a food processor or high-speed blender, add chickpeas, garlic, tahini, lemon juice, 2 tablespoons of the oil, and the water. Blend until creamy. 2. Transfer mixture to a bowl. Stir in basil and chopped and drained tomatoes.

1. Preheat oven to 350°.

3. Season with salt and pepper. Transfer hummus to a serving bowl.

2. Wash sweet potatoes, and prick them all over with a fork. Brush skins with 2 tablespoons of the oil. Place in a glass baking dish or on a baking sheet, and bake for 50 to 60 minutes or until fork-tender.

4. Drizzle with remaining 2 tablespoons of the oil. Serve with gluten-free crackers, baked tortilla chips, and sliced raw vegetables.

3. Place chicken in a baking dish, rub with 1 tablespoon of the oil, and season with a small dash of salt and pepper. Place chicken in oven alongside potatoes, and cook for 25 to 30 minutes, until cooked through. Set aside to cool.

Per serving (serves 8): 180 Calories, 4 g Protein, 15 g Carbohydrates, 3 g Fiber, 12 g Total fat (2 g sat, 7 g mono, 3 g poly), 196 mg Sodium, ★ Vitamin B6, C, Folate, Manganese, Phosphorus

4. Meanwhile, combine remaining ¼ cup of oil, the lime juice, garlic, chipotle pepper, oregano, cumin, chili powder, and K teaspoon each of the salt and pepper in a medium bowl. Set aside. 5. Once chicken is cool enough to handle, shred it with a fork or your fingers. Then combine it with spinach, and keep warm. 6. Cut sweet potatoes in half lengthwise, and let cool for 5 to 10 minutes more. 7. Increase oven temperature to 400°. 8. Using a spoon, scrape out insides of potatoes, leaving only skin and a ¼-inch layer of potato flesh. (Be careful not to tear skins.) Return skins to baking dish, and brush insides with chipotle and herb mixture. Bake for 5 to 10 minutes or until crisp. 9. Meanwhile, add remaining chipotle and herb mix to spinach and chicken, tossing to combine. 10. Once skins are done, stuff them with chicken mixture, top with grated cheese, and bake for another 5 to 10 minutes, until cheese has melted and skins are hot and crisp. Serve topped with Greek yogurt, hot sauce, if desired, and chopped cilantro. Kitchen Note: This crowd pleaser replaces white potatoes with sweet potatoes. They’re a bit juicier, have more flavor, and are less starchy. They’re also more nutritious. You’ll need a fork and knife for these! Per serving: 362 Calories, 20 g Protein, 19 g Carbohydrates, 3 g Fiber, 23 g Total fat (8 g sat, 12 g mono, 2 g poly), 264 mg Sodium, ★★★★★ Vitamin A, B3 (niacin), ★★★ Vitamin C, ★★ Vitamin B6, Calcium, Manganese, Phosphorus, Selenium, ★ Vitamin B2 (riboflavin), Folate, Iron, Pantothenic acid, Magnesium, Potassium, Zinc

It’s Game Day! What do you serve a horde of hungry fans? Try these quick and healthy gluten-free ideas. Baked zucchini fries: Dip zucchini spears in a beaten egg wash, and then coat the spears with gluten-free panko breadcrumbs. Bake in a preheated 425° oven for about 20 minutes, or until fries are crisp and golden. For a dairy-free, yet still creamy dip, blend cannellini beans, olive oil, garlic, and dried rosemary. Serve with sliced raw veggies and gluten-free crackers. Add flavor to popcorn with one or more of the following spices: cumin, paprika, chili powder, onion powder, garlic powder, red pepper, or black pepper. Serve dessert on skewers. Chop some fresh fruit, and slide pieces onto wooden or metal skewers in a decorative pattern. Serve a simple honey-yogurt dressing on the side for dipping. www.tas teforl i fe.com

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vitality collagen CHIA PUDDING



• 2 Cups of Vanilla Coconut or Almond Milk • ½ Cup of Chia Seeds • Fresh Chunks of Pineapple • 1 scoop of Neocell Super Collagen Powder • Pinch of Cinnamon Powder • Fresh Blueberries TM

2. Stir in chia seeds with milk mixture and allow to soak for at least 2 hours. For best results, soak overnight. 3. Fold in fresh pineapple chunks and top with desired amount of fresh blueberries.

For more Collagen infused recipes visit neocell.com/recipes


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

© 2016 NeoCell corp.



12/8/16 8:55 AM


THE ‘X’ FACTOR SURPRISINGLY SWEET BENEFITS OF XYLITOL WHEN IT COMES TO OUR FAMILY’S HEALTH, WE ALL KNOW THAT LIMITING SUGAR IS A GOOD IDEA. BUT DID YOU KNOW THERE’S A NATURAL ALTERNATIVE THAT SWEETENS FOOD AND DRINKS, JUST LIKE SUGAR, AND ALSO HAS ADDED HEALTH BENEFITS? XYLITOL IS A SUGAR ALCOHOL FOUND IN BIRCH TREES AND MANY PLANTS, FRUITS, AND VEGETABLES. IT’S ALSO NATURALLY PRODUCED BY THE BODY; NORMAL METABOLISM CAN PRODUCE UP TO 15 GRAMS (G) DAILY. XYLITOL IS A LOWCALORIE SWEETENER, EQUAL IN SWEETNESS AND VOLUME TO TABLE SUGAR. In granular form, it can be used in a similar manner, such as sweetening cereals and hot beverages and for baking that does not require sugar for yeast to rise. It’s also available in chewing gums, mints, toothpastes, and other natural products. Research supports using xylitol to prevent cavities and tooth decay, especially in young children. Bacteria cannot utilize xylitol to grow; therefore, fewer decay-causing bacteria survive on the tooth’s surface over time, reducing plaque formation. Studies show that mothers who regularly chew xylitol gum are less likely to pass bacteria associated with cavities and ear infections to their children, and that kids given xylitol products or nasal spray are less likely to develop ear infections. This natural sweetener may help to regulate blood sugar in people with Type 2 diabetes. Other poten-

tial benefits include alleviating dry mouth and supporting bone health. To reap the full benefits, a total intake of 5 g a day is suggested. (About three to five mints or pieces of gum daily, for example.) Be aware that high doses may cause an upset stomach. And although it is considered safe for humans, xylitol is extremely toxic to dogs, so exercise caution around pets. TFL SELECTED SOURCES 7-Syndrome Healing: Supplement Essentials for the Mind and Body by Marcia Zimmerman, CN, and Jayson Kroner, CSN ($16.95, Nutrition Solution, 2006) ■ “Is Mother-Child Transmission a Possible Vehicle for Xylitol Prophylaxis in Acute Otitis Media?” by J.L. Danhauer et al., 8/11; “Xylitol as a Prophylaxis for Acute Otitis Media: Systematic Review” by J.L. Danhauer et al., 10/10, Int J Audiol ■ “Sugar Alcohol Sweeteners as Alternatives to Sugar with Special Consideration of Xylitol” by K.K. Makinen, Med Princ Pract, 5/11/11 ■ Xylitol by Professor Kauko K. Makinen et al. ($4.95, Woodland Publishing, 2007) ■ “Xylitol: The Decay-Preventive Sweetener,” California Dental Association, www.cda.org

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THE LATEST BREAKTHROUGH IN PROBIOTICS HEALTH BENEFITS ABOUND NEW RESEARCH SHOWS THAT PROBIOTICS CONTAINING BACILLUS SPORES MAY BENEFIT US IN SURPRISING WAYS. The latest research conducted by Simon Cutting, PhD, of the Royal Holloway University of London shows that Bacillus spores help eliminate bad bacteria in the gut, produce vitamins and nutrients, support the immune system, and relieve nasal symptoms in children with allergies.

Good News to Swallow Spore-forming Bacillus strains produce nutrients called carotenoids, which include lycopene, lutein, beta carotene, and astaxanthin. These vital nutrients help prevent disease and aid in proper digestion. Microbiologist Kiran Krishnan, an expert on the human microbiome and scientific advisor to Just Thrive Probiotics, elucidates these carotenoid nutrients and their effects on whole-body health: ■ Lycopene acts as a potent antioxidant, helping to prevent prostate cancer in men and blocking the development of osteoporosis. It reduces stroke risk. ■ Lutein helps to prevent macular degeneration and reduces cataract formation. It assists in preventing atherosclerosis of the coronary arteries and in lowering cholesterol. ■ Beta carotene reduces the risk of metabolic syndrome, which is tied to high blood pressure, high blood sugar, high cholesterol, and excess fat around the waist.

■ Astaxanthin is anti-inflammatory and helps reduce joint pain. It boosts the immune system, protects against cancer, and can help lower blood pressure.

Relief Is on the Way Bacillus spore–based probiotics help relieve irritable bowel syndrome, leaky gut syndrome, and small intestinal bacterial overgrowth, also known as SIBO. They also aid in reducing inflammation. In one small study, researchers showed that people with rheumatoid arthritis who could barely make it to their mailboxes were able to walk two miles after taking Bacillus probiotics for two months. As an added benefit, probiotics with spore-forming Bacillus strains also boost the immune response to influenza, which helps protect people from the flu. It seems the “old” probiotic paradigm where “more is better” has been replaced with a new breed of multipurpose probiotics that can contribute greatly to people’s health. TFL

SELECTED SOURCES “Astaxanthin, a Carotenoid, Stimulates Immune Responses . . .” by K.H. Lin et al., Int J Mol Sci, 12/29/15 ■ “Bacillus clausii Effects in Children with Allergic Rhinitis” by G. Ciprandi et al., Allergy, 5/05 ■ “Bacillus coagulans Significantly Improved Abdominal Pain and Bloating in Patients with IBS” by L. Hun, Postgrad Med, 3/09 ■ “Bacillus coagulans: A Viable Adjunct Therapy for Relieving Symptoms of Rheumatoid Arthritis . . .” by D.R. Mandel et al., BMC Complement Altern Med, 1/12/10 ■ “The Effects of Lutein on Cardiometabolic Health . . .” by E.T. Leermakers et al., Am J Clin Nutr, 2/16 ■ “High Serum Carotenoids Associated with Lower Risk for the Metabolic Syndrome . . .” by M. Sugiura et al., Br J Health, 11/28/15 ■ “Supplementation with the Antioxidant Lycopene Significantly Decreases Oxidative Stress Parameters and the Bone Resorption Marker N-telopeptide of Type I Collagen in Postmenopausal Women” by E.S. Mackinnon et al., Osteporos Int, 4/11

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“Learn from yesterday, live for

hope today,

for tomorrow.” —Albert Einstein

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



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