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Stop the Creep

Keep pounds from sneaking on. page 16

Nordic Cuisine Eat like a Viking. page 42

February 2020



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Shake Up Your Routine

With New Great-Tasting Collagens Garden of LifeÂŽ has expanded its line of Grass Fed Collagen products to meet your specific needs. We are excited to introduce six new, great-tasting Collagen products with added ingredients to empower extraordinary health. From super beauty formulas, to creamers, to greens formulas, we have the clean delicious answer in our collagen powders.

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Protect Your Heart

Stats show that almost 90 percent of us could improve our heart health. Here’s how!


2020 Taste for Life Essential Supplements Awards Meet this year’s winners for enhancing health and well-being.



Foods of the North

Try the delicious clean cuisine of Nordic countries.

departments 6 Editor’s Note 9 News Bites

Foods that promote a healthy gut • Can coffee extracts ease inflammation? • Surprising benefits of exercise • Herbs that help with hot flashes • More

14 Healing Herbs

Why you should pour yourself a cup of mint tea right now.

16 Weighing In



How to prevent the pounds from creeping on.


25 Diet Trends

Understanding ketosis.

28 Smart Supplements

Natural tools to get your cholesterol numbers under control.


32 Hot Products 36 Healthy Family

You’ve heard about the gut microbiome. Now meet the one in your mouth.

48 Last Word For more health & wellness resources visit



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

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@TasteforLife www.tas teforl i fe.com

/tasteforlife FEBRUARY 202 0

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Your Life as a Series of Experiments What experiments are you trying out right now? It’s the beginning of a new year, so I suspect some of you are exploring new diets and exercise programs to improve your health. You’ve come to the right place! Improving how you feel does not need to be a somber affair. You can have some fun with it. For example, Scandinavian countries consistently rank among the happiest places in the world. Does their traditional diet have anything to do with that? Try the recipes in “Foods of the North” on page 42 for Nordic-inspired recipes and find out! Are you considering going keto? There’s no doubt that the diet can help you shed weight relatively quickly. But there’s more to consider than just weight-loss when you’re eliminating whole categories of foods. Learn more by reading “Understanding Ketosis” on page 25. Have you been watching your weight crawl slowly up over the years? We explain why this phenomenon happens and what you can do about it in “Prevent Weight Gain Creep” on page 16. February is American Heart Month, and we suggest many ways to take care of your ticker in “Protect Your Heart” on page 19. You might think that if you’re not overweight, you don’t need to worry about heart health. But there’s so much more to it than your waist size. If you go by other indicators of metabolic health, such as blood sugar, blood pressure, triglycerides, and cholesterol, only 12 percent of Americans are in optimal metabolic health. That means 88 percent of us have room for improvement! If high cholesterol is your challenge, learn about useful supplements in “Get a Handle on Your Cholesterol” on page 28. I know one thing for certain after reading both articles—I’ll be upping my intake of blue-redpurple superfoods! To your health,

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

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2020 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

A note on recipes

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

Recipe key D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian 6 tasteforlife

Printed in the U.S. on partially recycled paper.

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

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Heart Friendly for


Discover our Complete Line of Essential Cardiovascular Supplements and support your Healthy Heart Today!

*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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These foods promote a healthy gut A recent study identified foods that are particularly beneficial for digestive health, and some that are not. n Plant-based diets were linked to better energy for cells that line the colon. n Plant protein was found to enhance the synthesis of vitamins and amino acids. n Legumes, fish, nuts, and bread were linked to decreases in potentially harmful bacteria. Higher intake of these foods led to lower levels of markers that are linked to intestinal inflammation. n Meat, fast foods, and refined sugar were associated with a decrease in beneficial bacteria and an increase in inflammation. n Red wine, legumes, vegetables, fruit, cereals, fish, and nuts were linked to a higher abundance of bacteria with anti-inflammatory functions. SOURCE “Plant-based foods and Mediterranean diet associated with healthy gut microbiome,” Spink Health, 10/20/19


Coffee substances may ease inflammation Extracts from coffee plants have potential to reduce inflammation in the body, according to a new study. Researchers isolated compounds from the silverskin (a thin sheath) and husk of coffee beans and found that they lowered obesity-related inflammation in fat cells. Glucose absorption and insulin resistance also improved. The scientists see potential for using the compounds to help prevent obesity and related diseases such as Type 2 diabetes. SELECTED SOURCES “Phenolic compounds from coffee by-products modulate adipogenesis-related inflammation . . .” by M. Rebollo-Hernanz et al., Food and Chemical Toxicology, 10/19 n “Study: Coffee bean extracts alleviate inflammation” by Danielle Masterson, www.NutraIngredients-USA.com, 10/28/19 www.tas teforl i fe.com

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Yoga eases back, sleep troubles Yoga and physical therapy were shown to be effective treatments for co-occurring sleep problems and back pain. The study found that the program also reduced the need for medication. Participants showed significant relief lasting a full year following 12 weeks of yoga classes or physical therapy. Sleep disturbance and insomnia are common in people who have chronic lower back pain. Medications for sleep and back pain can have serious side effects. “Identifying holistic ways to treat these conditions could help decrease the reliance on these medications as well as keep patients safer and more comfortable,” said researcher Eric Roseen, DC. SOURCE “Yoga and physical therapy as treatment for chronic lower back pain also improves sleep,” Boston Medical Center, 11/19/19


Exercise may improve memory Exercise sessions appear to provide a brain boost for older adults. Researchers conducted experiments that included physical activity, brain scans, and working memory tests. They found that participants gained the same cognitive benefits and improved memory from a single exercise session as they did from longer, regular exercise. “You could think of the benefits day by day,” said researcher Michelle Voss, PhD. 10 tasteforlife

“In terms of behavioral change and cognitive benefits from physical activity, you can say, ‘I’m just going to be active today. I’ll get a benefit.’ So you don’t need to think of it like you’re going to train for a marathon to get some sort of optimal peak of performance.” Participants ranged in age from 60 to 80 and were healthy but not regularly active. Brain scans after 20-minute cycling sessions showed bursts of activity in regions involved in the collection and sharing of memories. Working memory tests confirmed the gains, which were mostly short-term. SELECTED SOURCES “Exercise boost for your aging brain” by Susan McQuillan, www.PsychologyToday.com, 8/27/19 n “New study suggests exercise is good for the aging brain,” University of Iowa, 8/26/19


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Don’t blow it this season. Stock up on TheraZinc now to give your immune system a boost when it needs it the most. When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.

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

Find TheraZinc at a store near you. QuantumHealth.com

© 2020 Quantum Health

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Consider herbs for hot flashes Taking two herbal supplements led to a significant reduction in hot flashes among postmenopausal women. The supplements were taken in tandem with an antidepressant. Participants—who ranged in age from 40 to 60—received a placebo or 500 milligrams (mg) of powdered nigella (Nigella sativa) seed and 1,000 mg of chasteberry (Vitex agnus-castus) fruit per day. All reported having bothersome or severe hot flashes more than four times per week prior to the study period. All participants also took 20 mg per day of the antidepressant citalopram for the duration of the eight-week study. Those who took the supplements and the medication reported substantial improvements compared to those who received the placebo and the medication. No serious side effects were reported. SELECTED SOURCES “Effects of a combination of Nigella sativa and Vitex agnus-castus with citalopram on healthy menopausal women with hot flashes . . .” by M. Molaie et al., Gynecol Endocrinol, 1/19 n “Re: Adjunct nigella and chasteberry reduces hot flashes in menopausal women,” by Shari Henson, HerbClip, 6/15/19

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Fresh mint has been used for thousands of years for its powerful healing qualities. Two easy-to-find varieties are spearmint (Mentha spicata) with its less pungent, sweeter flavor, and peppermint (Mentha piperita), which packs a more powerful punch.

“As for the garden of mint, the very smell of it alone recovers and refreshes our spirits. . . .” – Pliny the Elder

■ Mints provide vitamin A, iron, and antioxidants. Adding chopped fresh leaves and tender stalks to salads, smoothies, and juices is a simple and delicious way to increase your intake of these nutrients. ■ Mint is often used to soothe indigestion and nausea thanks to its oil, which relaxes the smooth muscles surrounding the intestine. A warming mug of peppermint tea aids digestion, relieves an upset stomach, and soothes nerves. ■ Who doesn’t love the cooling taste and smell of minty breath? Simply chew on one or two tender leaves. ■ Simultaneously invigorating and relaxing, mint is perfect as a morning wake-me-up or an evening calm-me-down cuppa. ■ Fresh or dried, in balms or oils, mint offers effective relief for headaches, including migraines. It also serves as a gentle treatment for acne (thanks to its salicylic acid), and a natural way to ease stress and anxiety. Mint is one of the easiest herbs to grow indoors and will thrive from

October to April in a warm sunny window. Choose a healthy seedling from your local nursery, plant it in well-draining potting soil. Water thoroughly whenever the soil is dry and enjoy delicious mint all through the cold dark months of winter.

Simple uses: ■ Chop or tear a generous handful of mint leaves and add to fresh fruit salads (strawberry and watermelon pair well with mint). Or toss mint leaves with fresh greens, tomatoes, and your favorite light dressing. ■ Add six to eight torn mint leaves along with several slices of cucumber to iced water. ■ Fancy a cup of afternoon delight tea? Steep 4 to 6 bruised mint leaves and a 1-inch sprig of lavender in hot (not boiling) water for 3 to 5 minutes. Strain and enjoy. ■ Refreshing face mask: Blend or mash together 8 to 12 mint leaves, 1 tablespoon plain yogurt, 2 to 3 slices cucumber, and 1 teaspoon honey (a mortar and pestle is perfect). Apply to the face for 15 to 30 minutes before rinsing with cool water. TFL SELECTED SOURCES “Cutaneous application of menthol 10% solution as an abortive treatment of migraine without aura: A randomized, double-blind, placebocontrolled, crossed-over study” by A. Borhani Haghighi et al., Int J Clin Pract, 3/10 n The Encyclopedia of Healing Foods by Michael Murray ND ($39.95, Atria Books, 2005) n “Is mint good for you?” www.MedicalNewsToday.com n “The only thing that cured my cystic acne was (yes) spearmint tea” by Crystal Martin, www.NYMag.com, 2/21/18

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PREVENT WEIGHT-GAIN CREEP YOU CAN KEEP THE POUNDS OFF A YOUNG MAN IN MY FAMILY ONCE MADE US ALL LAUGH WHEN HE SAID, “I DON’T WANT TO LOSE WEIGHT. I JUST WANT TO CUT DOWN THE RATE OF GAIN.” You may echo his sentiments—and may even feel resigned to adding a few pounds every decade. But take heart: Those excess pounds don’t have to take hold.

How It Happens There are two main reasons people gain weight as they age, according to the Centers for Disease Control and Prevention (CDC). The amount of muscle in the body decreases, which means a comparable increase in the amount of fat. This shift in proportion slows down the metabolism, and weight starts creeping up. Just as important, aging may also bring a lessening of physical activity, which makes it easier to gain weight. Think back over the years, and you may discover some vigorous activities you used to enjoy that you just don’t do anymore.

Why It Matters Being overweight or obese saps energy; it may cause aches, pains, and a lower level of physical functioning, according to the CDC. Unhealthy weight increases the risk of serious health problems, including Type 2 diabetes, high blood pressure, high cholesterol (leading to heart and vascular disease), sleep apnea, clinical depression, and some cancers (colon, breast,

endometrial, kidney, gallbladder, and liver).

What You Can Do Fad diets and weight-loss programs come and go, but they don’t generally provide long-term solutions. In order to achieve and maintain a healthy weight, the CDC recommends three things: 1. Regular physical activity. 2. Healthy foods. 3. Balancing food intake with energy expenditure. It may be helpful to weigh yourself regularly and act right away if you see some new pounds. Have you been eating more or exercising less? Hold yourself accountable by keeping a food diary for a few days to see if you need to make healthier food choices. Once you’ve committed to eating well, the CDC suggests a little advance planning to help you through vacations, holidays, and other breaks with routine. And heed the adage, “Breakfast is the most important meal of the day.” Eating a nutritious breakfast may keep you from overeating, or reaching for empty calories, later in the day. TFL SELECTED SOURCES “The health effects of overweight and obesity”; “Healthy weight”; “Keeping it off”; “Preventing weight gain,” Centers for Disease Control and Prevention, www.CDC.gov

How Much Do You Need to Move? People who have successfully lost and kept off weight tend to exercise 60 to 90 minutes most days. This doesn’t mean you need to exercise that much all at once. You could break it into 20- to 30-minute exercise sessions three times a day, for example.

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What do you get when you combine digestive enzymes and probiotics in one convenient formula?

A happy gut means a happy you. And that’s just what you get with Enzyme Probiotic Complex. It helps keep your system smiling with 9-active, naturally-based enzymes that break down fats, carbohydrates and proteins into absorbable nutrients.* And, 2 billion bio-active probiotics^ that help with your natural digestion and support your system with friendly microflora.* The result? Gut happiness! Plus, the confidence of knowing you’re getting comprehensive digestive support from just one complex. (Insert smile here)


*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. ^At Time of Manufacture

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©2020 American Health, Inc. | 19-AH-1287

11/25/19 4:08 PM

The highest quality, science-backed nutrients to support overall wellness.*

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

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February is American Heart Month and a good opportunity to assess and take care of your ticker. Heart disease is the leading cause of death for men, women, and people of most racial groups in the United States. Major risk factors for heart disease include high blood pressure, high cholesterol, diabetes, obesity, unhealthy diet, lack of exercise, and excessive alcohol consumption. www.tas teforl i fe.com

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Looking at blood sugar, blood pressure, waist circumference, triglycerides, and cholesterol, a mere 12 percent of Americans have optimal metabolic health, which means most of us have room to improve. The primary pillars of cardiovascular health are no surprise: A healthy diet (rich in plants and fiber), regular exercise (especially cardiovascular exercise), and stress management (including sleep, yoga, and meditation). Herbs and dietary supplements can’t compensate for gaps in these areas. That said, supplements and specific superfoods can be of great value enhancing overall cardiovascular vitality. healthy fats: Omega-3 fatty acids from wild-caught fatty fish (including sardines, salmon, trout, herring, and kippers) or fish oil, olive oil, and avocados show the greatest promise for heart health by encouraging healthy cholesterol levels and discouraging inflammation of the blood vessels. Alongside fish oil, flax, chia, and hemp oils also have beneficial fat profiles, but they all go rancid rapidly— which makes them harmful—and are best kept refrigerated, used quickly, and not heated. Fishy and off/bitter flavors and burps suggest rancidity. fiber: Soluble fiber, which gets gelatinous in water, helps reduce blood sugar and cholesterol while enhancing detoxification of metabolic waste. Our best dietary and supplemental sources include beans, whole grains/bran, ground flax or chia seeds (kept frozen to avoid rancidity), apple pectin, pears, prickly pear cactus nopal pads, and citrus pectin, which are best consumed daily with most or all meals. Start in low but regular doses and gradually increase to give your microbiome a chance to adjust, which limits gas and bloating. bitters: Bitter-tasting herbs and foods stimulate digestive function including enzymes, stomach acid, peristalsis, and bile excretion while also regulating appetite, cravings, and blood sugar if consumed before meals. Food sources include bitter salads, endive, artichoke, grapefruit, black coffee, and tea made from dandelion root, roasted chicory, burdock, or chamomile. The intensely bitter artichoke leaf extract (in pill or liquid) also works well, 20 tasteforlife

and many herbal bitters blends are available. Following up bitters with dietary fiber enhances their effects because fiber helps bind to and remove bile (the liver’s waste) via the feces. blue-red-purple polyphenols: Polyphenols and related compounds associated with blue-purplered pigments (anthocyanidins, anthocyanins) and their precursors (oligomeric proanthocyanidins, also called OPCs and PCOs) decrease cardiovascular inflammation and oxidation while encouraging smooth, healthy, less fragile blood vessel lining. You’ll find them in highly pigmented superfoods including berries, tart cherries, pomegranate, aronia berries, dark purple grapes, and hibiscus flower tea as well as related green tea, dark chocolate, pure cacao, and hawthorn berries, leaves, and flowers. My favorite supplemental form is the highly concentrated hawthorn and mixed berry solid extracts, but pure juice (read the ingredient label!), frozen fruit, hibiscus and green tea, and powders also work well. These are slow but building and profound cardiovascular tonics best consumed multiple times a day every day. Several cups of hibiscus tea daily may manage blood pressure as well as common medications including lisinopril (watch for herb-drug interactions and always work with a doctor on adjusting or removing medications). Hawthorn (Crataegus spp.) offers various additional heart tonic actions including mild blood pressure and heart-strengthening effects. get the blood moving: Spicy and pungent herbs and foods help boost circulation and decrease inflammation, which may help reduce the risk of heart disease and death when they’re part of your daily routine. This group includes ginger, turmeric, garlic, onion, mustard, horseradish, rosemary, and a pinch of cayenne pepper and other hot peppers. Many of our tea herbs including holy basil, lemon balm, and even nettle leaf also provide cardiometabolic support. Salud! TFL SELECTED SOURCES “Effects of an aqueous extract of Hibiscus sabdariffa on the renin-angiotensin-aldosterone system of Nigerians with mild to moderate essential hypertension: A comparative study with lisinopril” by D.C. Nwachukwu et al., Indian J Pharmacol, 9-10/15 n “Heart disease facts,” Centers for Disease Control and Prevention, www.CDC.gov, 12/2/19 n “Prevalence of optimal metabolic health in American adults: National Health and Nutrition Examination Survey 2009-2016” by J. Araújo et al., Metabolic Syndrome and Disorders, 2/19


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The 2020 Taste for Life Essential AWARDS


Welcome to 2020! It’s the start of a brand-new year filled with promise. Even if you don’t make New Year’s resolutions, you might have certain areas of your life you’d like to improve. Consider the following category winners, read about their proven and effective ingredients, and start your journey toward better health and wellness now.


NOW Solutions Bamboo Silica Beauty restores hair health, increases skin elasticity, and strengthens nails with the mineral silica.


Bluebonnet Targeted Choice BrainPower Capsules contain bacopa, lion’s mane mushroom, and other neuronutrients to help sharpen memory, focus, and attention span.

Wholy Dose Matcha Beauty Superfood Powder not only makes a brilliant morning latte, its ingredients lock in radiant skin.

WishGarden’s Genius Juice Refresh & Refocus uses organic and ethically wildcrafted herbs like gotu kola, ginkgo, and eleuthero for extra boost and focus when you think you have nothing left in you.


Emerald Labs B-Healthy with methylated folate, methylated B12, and coenzymated B2 and B6 helps improve energy. Raw, whole-food based formula with probiotics and enzymes.

Korea Ginseng Corporation Korean Red Ginseng Extract Everytime supplies six-year-grown ginseng root in convenient stick pack form.


America’s Finest Sanutra Wellness Blood Sugar Health contains herbs proven to improve blood sugar levels in those with Type 2 diabetes.


Carlson Elite Omega-3 Plus D & K delivers 700 milligrams of omega 3s along with 2,000 IU vitamin D3, and vitamin K2 as MK-7.


Garden of Life Grass Fed Collagen Peptides offers 20 grams of highly absorbable type I and III collagen for hair, skin, nails, and joints, plus probiotics for added benefits. Mix into shakes, smoothies, or use for baking.

NeoCell Super Collagen French Vanilla contains bioactive type I and III collagen to support hair, skin, nails, and joints.



Wakunaga Kyo-Green Powdered Drink Mix Greens Blend charges you up with a blend of barley grass, wheat grass, and chlorella.

Nordic Naturals Ultimate Omega 2X 2,150 mg EPA + DHA achieves the American Heart Association recommended doses for heart health.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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American Health Ester-C with Citrus Bioflavonoids 500 mg delivers naturally occurring metabolites that help enhance your white blood cells’ absorption of vitamin C. Nonacidic and gentle on the stomach.

Gaia Herbs Immune Shine powder blend adds a bit of delicious fruity jazz to your beverage of choice. This fantastic immune-boosting blend contains organic maitake and chaga mushrooms paired with elderberry, ginger, and astragalus.

Host Defense MycoShield Spray for immune support combines five powerful mushroom species: agarikon, reishi, chaga, birch polypore, and turkey tail.

Nature’s Answer Sambucus + Probiotic contains 32,000 mg of fresh elderberry and 10 billion CFUs per serving for effective illness-fighting during cold and flu season.







Xlear Rescue Nasal Spray with xylitol and essential oils of oregano, eucalyptus, tea tree, and parsley help clear nasal passages and blocked sinuses, enhancing upper respiratory health.


Youtheory Ashwagandha helps your body adapt to stress thanks to KSM-66 full-spectrum ashwagandha root extract (clinically studied for its effectiveness against insomnia and anxiety) and organic ashwagandha root powder.



Mushroom Wisdom Super Chaga from Siberian birch trees possesses antioxidants and immune-supporting actions.

Terry Naturally EuroPharma Curamin Extra Strength Pain Relief is made with BCM-95, the most clinically studied, enhanced-absorption curcumin combined with boswellia.


Trace Minerals Magnesium Gummies use the anti-stress, relaxing form of magnesium citrate when you need to take things down a notch.

MegaFood Multi for Men, formulated by award-winning integrative physician Tieraona Low Dog, MD, uses whole, organic foods to support men’s energy, cognition, and overall well-being.

RidgeCrest Herbals ClearLungs keeps airways open, balances mucus levels, and supports free breathing with a Chinese herbal formula.

ChildLife Essentials Multi Vitamin & Mineral Natural Orange/Mango Flavor liquid formula contains 16 essential vitamins for children plus the primary minerals.

Quantum Health Macula 30+ protects against macular degeneration with the powerful carotenoids lutein and zeaxanthin, along with omega 3, vitamin C, and zinc.

CV Sciences Plus CBD Hemp Roll-on combines the company’s Gold Formula in either 200 mg or 500 mg formulations, combined with warming camphor and cooling menthol.

Vitafusion Goodness Melatonin 10 mg sends you off to slumber, thanks in part to the sleep-inducing herbs passion flower, chamomile, and lemon balm.

Probiogen Women’s Vitality Probiotic contains a science-backed formula of DNA-verified strains that makes it past the gastric system so the beneficial bacteria can colonize and thrive in the gut.

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. www.tas teforl i fe.com

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-BPA, BPS & Phthalate Free -

©2019 Eden Foods 10495

Clinton, Michigan

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What is ketosis? “Keto” is short for ketosis, a metabolic process that occurs naturally in the body. It works like this: If you don’t consume enough glucose to create energy, your body burns stored fats instead, a process that creates ketones, built-up acids that it can use for fuel. The keto diet deliberately brings on ketosis in an effort to burn those stored fats instead of carbohydrates—hence the diet’s serious restriction of carbs. People on a keto diet generally get just 10 percent of their calories from carbs, no more than 20 percent from protein, and the rest from fat.

WHAT TO EAT What’s on the menu in the keto diet? You won’t be eating grains, candy, or soft drinks, and you’ll need to cut back on potatoes, yams, fruits, and legumes. Approved foods include • Fish, shrimp, crabs • Non-starchy vegetables (kale, broccoli, cauliflower, spinach, Brussels sprouts, zucchini, avocados) • Cheese, plain Greek yogurt, cottage cheese, butter, cream • Fresh meat and poultry

A little history

• Eggs

The keto diet may be newly popular, but it’s not a recent phenomenon. Carbohydrate restriction has been used since the 1920s as a treatment for epilepsy, and until insulin was discovered a century ago, people with diabetes avoided carbs. Keto as a weight-loss plan harkens back to the Atkins, South Beach, and Paleo diets, all of which give a thumbs-down to carbs and thumbs up to fats.

• Coconut oil, olive oil, olives • Nuts and seeds • Berries • Coffee, tea • Dark chocolate, minimum 70 percent cocoa solids

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The science behind keto While the weight-loss benefits of the keto diet have been widely touted, researchers are still weighing its risks and benefits. Authors of a recent study published in JAMA Internal Medicine wrote that “The ketogenic diet has recently received much attention for its promise of treating obesity and Type 2 diabetes. However, the enthusiasm for its potential benefits exceeds the current evidence supporting its use for these conditions.” Others note that foods off-limits in keto eating, including beans, whole grains, fruits, and starchy veggies, are important to a well-rounded diet, and that the saturated fats that are keto-approved can contribute to heart disease. On the plus side, proponents point to studies indicating that people on low-carb diets burn more calories and lose more weight than those on lower-­ fat diets. The American Diabetes Association has noted that reducing carb intake is the most proven method of controlling blood sugar. Several dozen studies of the diet’s effect on the brain, heart, and metabolism are currently under way, so stay tuned!

A caveat The diet has side effects that include headache, nausea, muscle cramps, dizziness, and more. Over the long run, the diet can cause kidney stones and deficiencies in vitamins and minerals. For people with unchecked diabetes, it can bring on ketoacidosis, a condition caused by high levels of ketones in the body. So if you’re planning to embark on the keto diet for more than a quick weight-loss boost, be sure to check in with a healthcare practitioner. TFL

SELECTED SOURCES “The keto diet is popular, but is it good for you?” by Anahad O’Connor, 8/20/19; What’s the skinny on the keto diet?” by Alex Williams, 3/15/19, New York Times n “The ketogenic diet for obesity and diabetes— Enthusiasm outpaces evidence” by Shivam Joshi et al., JAMA Intern Med, 7/15/19 n “Ketosis and the keto diet,” www.WebMD.com n “Ketosis: Symptoms, diet, side effects, health information, and ketoacidosis” by James McIntosh, www.MedicalNewsToday.com, 3/21/17

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But First, Let’s Understand Cholesterol

• Lower intake of saturated fat and cholesterol

Cholesterol travels through your bloodstream on carriers called lipoproteins. There are two main types of these cholesterol carriers: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDLs are the bad guys, since this type of cholesterol builds up as a fatty deposit along artery walls, interfering with the flow of blood and leading to heart disease. The good guys, HDLs, protect against heart disease because this type collects cholesterol from the blood and takes it to the liver, where it can be shuttled away. The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol. People who have the healthiest cholesterol numbers tend to share these characteristics:

• Higher intake of soluble fiber • Normal body weight (not overweight) • Regular exercise • Normal blood pressure • Non-smoker

Get More Control with Supplements There are many dietary supplements with documented benefits for helping reduce high cholesterol. Plant sterols, which are a compound found naturally in many plants, have been researched since the 1950s. Sterols lower cholesterol when included in the diet or as a supplement. Plant sterols convey heart-healthy benefits because they block gut absorption of cholesterol, which then lowers LDL cholesterol by

up to 10 percent. Stanols, another plant compound, offer similar heart benefits and are also available as supplements. People should aim for 1.5–3 grams of plant sterols/sterol esters each day, with many health experts recommending 2 grams daily. This amount reduces LDL cholesterol by 6–12 percent, which in turn reduces the risk of heart disease. In another development, plant sterols can be combined with prescription statin medications to work even better than either alone. continued on page 31

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continued from page 28

According to the European Atherosclerosis Society Consensus Panel on Phytosterols, for people on statins, adding sterol-enriched foods to their diet can lower cholesterol as much as doubling the statin dosage. Another supplement to consider is a compound called beta glucan, which is found in the cell walls of yeast, many medicinal mushrooms, and oats. This supplement binds with cholesterol in your body and gets rid of it. Since it takes 1.5 cups of oatmeal to get the necessary dosage of 3–5

grams of beta glucan, many people prefer to rely on dietary supplements. Another supplement that deserves mention is red yeast rice. This supplement has been shown to significantly lower LDL levels, as well as total cholesterol, and works similarly to statin medications. With good diet and lifestyle choices, along with select supplements, you should be able to keep your ticker ticking along for just that much longer. TFL

SELECTED SOURCES “The effect of oat beta-glucan on LDL-cholesterol, non-HDL-cholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomized-controlled trials” by H.V. Ho et al., 10/16 n “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, Br J Nutr n “LDL-cholesterol lowering of plant sterols and stanols . . .” by E.A. Trautwein et al., Nutrients, 9/18 n “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 n “Red yeast rice for hypercholesterolemia” by A.F.G. Cicero et al., Methodist Debakey Cardiovasc J, 7–9/19

Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

KNOW YOUR STATS The American Heart Association recommends that all adults, beginning at age 20, get their cholesterol levels checked regularly with a test called the fasting lipoprotein profile. The fasting lipoprotein profile shows your total cholesterol, LDL, HDL, and triglycerides (another type of blood fat) levels. You’ll want to keep a closer eye on things and take steps to change your profile if your test numbers look like this (especially if you have other risk factors, such as diabetes, obesity, or a family history of heart disease): • Total cholesterol is higher than 200 mg/dL • LDL cholesterol higher than 100 mg/dL • HDL cholesterol less than 60 mg/dL

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Excerpted from Super Powders. Copyright 2019 by Katrine van Wyk. Reproduced by permission of The Countryman Press. All rights reserved.

SCHISANDRA BERRY GOOD FOR SKIN, DETOX SUPPORT, AND ADRENAL GLANDS Overview Schisandra is also known as magnolia vine and is a climbing plant with pink leaves and red berries. The berries are harvested and dried for medicinal use. The plant is native to China and Russia and parts of Korea. In Chinese, its name means “fruit of the five flavors” and it was celebrated for its ability to preserve youth and beauty. Russian hunters used it as a fatigue-fighting tea and Chinese medicine uses it to balance yin and yang. This is another plant that people seem to disagree about whether it belongs to the adaptogen group or not. However, with its high antioxidant content, balancing effect, and immunity-supporting ability, I think it fits well enough here!

Benefits This great berry has an overall balancing effect on the endocrine system. We tend to get sick when experiencing a particularly stressful time, and schisandra helps support this part of the immune system! The berries are also a great source of vitamin C—another important nutrient for immunity. It’s seen as a blood nourisher and is found to have a stabilizing effect on blood pressure, too. It will either help raise or lower it, depending on what’s needed in each person. Schisandra is generally calming and can help relieve anxiety while boosting work performance.

Love the Skin You’re In This hydrating breakfast smoothie is light yet loaded with good-for-your-skin super powders, electrolytes, and healthy fats. makes 1 serving

K c coconut water N c filtered water 1 tsp coconut butter K c raspberries or strawberries or both (frozen works great here!) 1 tablespoon collagen peptides 1 tsp sea buckthorn powder N tsp schisandra berry powder

Place all the ingredients in a blender and blend on high speed for about 1 minute, or until well combined.

Fit for ■ Anxiety ■ Immunity support ■ Skin health ■ Endurance and strength

Cautions Some studies have found that schisandra may increase stomach acids, which can be helpful in some people, but a problem for others. If you have any history of ulcers or gastritis or just overall high stomach acid, you should not take schisandra. This herbal is not for use during pregnancy or breastfeeding, unless your physician says it’s okay. As always, if you are on any medication, ask your doctor before starting to take any new herbal supplements. TFL Katrine van Wyk, is the author of Best Green Drinks Ever and Best Green Eats Ever. A certified holistic health coach and yoga instructor, she has been featured in Vogue, MindBodyGreen, Refinery29, Forbes, Prevention, Men’s Journal, and other outlets. She lives in Brooklyn, New York, with her husband and two children. www.tas teforl i fe.com

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More Tips for Oral Health ■ Avoid eating a diet high in processed carbs and sugar. ■ D  e-stress whenever possible. Too much stress causes saliva production to decrease. ■ Eat folate-rich greens and leafy veggies to fight plaque.  rink enough water to keep ■ D saliva from becoming too acidic and sticky, a condition that feeds bacteria. ■ Make sure you are getting enough vitamin D3. Deficiency is linked to gum disease. ■ Certain probiotics have been shown to fight bleeding gums, tooth decay, bad breath, and plaque.

While some bacteria species contribute to gum disease and tooth decay, they will remain harmless in a balanced oral microbiome, explains Gerry Curatola, DDS, a New York City-based biologic dentist who wrote The Mouth-Body Connection ($27, Center Street, 2017). But when the oral environment gets imbalanced, the problems start, he says.

Oral Microbial Dysbiosis How can you tell if your mouth microbiome is out of whack? Inflamed, receding, and bleeding gums, tooth decay, bad breath, mouth ulcers, and sensitive teeth are some of the indicators. Saliva, or more accurately, the lack of it, plays a major role in oral—and overall—health. Saliva does much more than begin the process of breaking down food for digestion. It covers teeth with a thin, antimicrobial film that protects against tooth decay and gum disease. When your mouth is deprived of saliva, it causes a proliferation of bacteria, yeast, and othr fungi. The resulting imbalance of microbial flora contributes to poor dental health. Poor dental health, in turn, has been linked to Type 2 diabetes, obesity, cirrhosis, Alzheimer’s disease, rheumatoid arthritis, various cancers, and heart disease. In fact, people with

periodontal disease are almost twice as likely to have cardiovascular disease. A lack of saliva can be caused by stress, medical conditions, and by certain medications, including those for depression, anxiety, high blood pressure, and asthma. If gums are inflamed and bleeding, bacteria can travel from the mouth through the bloodstream to other parts of the body, including the heart. If Streptococcus gordonii, a type of mouth bacteria that contributes to plaque, enters the bloodstream via bleeding gums, it can lead to endocarditis and also cause blood vessel inflammation that can block the supply of blood to the heart or brain. Once periodontitis (gum inflammation) develops from poor oral health, saliva can play a different role. When people with periodontitis eat or drink or simply swallow saliva, they introduce Porphyromonas gingivalis, the primary contributor to chronic periodontitis, into their stomach. According to a recent article by researchers Ingar Olsen and Kazuhisa Yamazaki, if the “oral bacteria can tolerate the harsh pH of the stomach, they may reside and proliferate in the gastrointestinal tract,” changing the gut “microbiota and possibly immune defense. . . . P. gingivalis is thought to have a role in orodigestive cancers.” www.tas teforl i fe.com

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Good Oral Health Habits What can be done to help keep the oral microbiome in balance and serious diseases at bay? Brushing and flossing twice daily is a good start. Various studies have shown that natural toothpaste brands perform well against commercial versions that use fluoride or the antimicrobial agent triclosan. Triclosan exposure is linked to a decrease in certain thyroid hormones, according to the FDA. Some effective ingredients to look for in natural pastes include tea tree oil, neem, tulsi, clove oil, manuka honey, propolis, and myrrh. Some personal care manufacturers now offer lines of prebiotic and probiotic oral care. Desert Essence is one company that offers prebiotic mouth rinses and toothpastes.

“The prebiotics enhance the growth of the beneficial bacteria and suppress and control the activity of the harmful bacteria,” explains company spokesperson Christine Allmer. With the Desert Essence system, consumers are encouraged to rinse their mouth with a Prebiotic Plant Based Brushing Rinse first thing in the morning to rid the mouth of the bacteria that accumulated overnight when the production of saliva naturally decreases. The rinse and the toothpaste formula both contain Australian tea tree oil and perilla seed, botanicals with proven antimicrobial activity effects against pathogenic oral bacteria. “Good health starts in your mouth,” says Allmer. “Why start the day off swallowing bad bacteria? Neutralize it first, then start the day.” TFL

SELECTED SOURCES “Anti-biofilm and anti-inflammatory effect of an herbal nanoparticle mouthwash . . .” by M. Casarin et al., Braz Oral Res, 12/20/19 n “Antimicrobial activity of perilla seed polyphenols against oral pathogenic bacteria” by H. Yamamoto and T. Ogawa, Biosci Biotechnol Biochem n “Bacteria from mouth can lead to heart inflammation: Study” by Robert Preidt, HealthDay News, 3/26/12 n “Can oral bacteria affect the microbiome of the gut?” by I. Olsen and K. Yamazaki, J Oral Microbiol, 2019 n “Comparison of the effectiveness of probiotic, chlorhexidine-based mouthwashes . . . on plaque accumulation and gingival inflammation . . .” by S.K. Kandaswamy et al., Int J Clin Pediatr Dent, 3-4/18 n “Effect of commercial herbal toothpastes and mouth rinses on the prevention of enamel demineralization . . .” by A.S. Braga et al., Biofouling, 8/19 n “Gum disease and men”; “Gum disease symptoms,” American Academy of Periodontology, www.Perio.org n “Oral microbiomes: More and more importance in oral cavity and whole body” by L. Gao et al., Protein Cell, 5/18 n Personal communication: Christine Allmer, Desert Essence, 1/20 n Probiotics for Health by Jo A. Panyko, BS, MNT ($12.99, Adams Media, 2017) n “The surprising link between periodontal disease and heart health . . .” by Robert H. Gregg II, DDS, DentistryIQ.com, 1/30/17 n “Susceptibility of oral bacteria to Melaleuca alternifolia (tea tree) oil in vitro” by K.A. Hammer et al., Oral Microbiol Immunol

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Foods of the north S C A N D I N AV I A N - I N S P I R E D C U I S I N E

The part of Europe known as Scandinavia and the Nordic region includes the countries of Denmark, Sweden, Norway, Iceland, and Finland. Known for consistently ranking among the happiest places in the world, four Nordic countries took the top spots in 2019. According to the United Nations’ World Happiness Report, Finland came in first place, followed by Denmark, Norway, and Iceland. Aside from a sense of contentment and well-being,

citizens enjoy traditional foods that are fresh and natural. Ingredients come from the surrounding seas and forests. Potatoes, fish, berries, and herbs and spices like dill and cardamom are popular and included in many meals. Enjoy the following recipes, which are inspired by the clean flavors of Scandinavia and the Nordic region’s cuisine. TFL SELECTED SOURCES: “Effects of whole grain rye crisp bread for breakfast on appetite and energy intake in a subsequent meal . . .” by T. Forsberg et al., Nutrition Journal, 2014 n “Swedes catch it in the rye” by Arild S. Foss, www.ScienceNordic.com, 4/14

Crispy Roasted Potatoes dGnV From The Everything® Healthy Mediterranean Cookbook by Peter Minaki ($18.99, Adams Media, Inc., 2019)

45 minutes prep time n serves 8

12 medium Yukon Gold potatoes, peeled 2 tsp salt, divided K c extra-virgin olive oil 4 cloves garlic, minced

1. In a large pot over medium-high heat, place potatoes, 1 teaspoon of the salt, and just enough water to cover potatoes by 1 inch. Bring to a boil and reduce heat to medium. Cook 10 minutes. 2. Preheat oven to 425°. 3. In a medium roasting pan, combine oil and garlic. 4. Drain potatoes and add them to pan. Sprinkle potatoes with remaining 1 teaspoon salt and toss gently to coat potatoes in oil and garlic. 5. Roast for 20 minutes. Remove pan from oven. Using a potato masher, gently flatten potatoes until they are about 1-inch thick. Spoon some oil from pan over potatoes and roast another 10 minutes or until golden. Serve immediately. Per serving: 368 Calories, 7 g Protein, 56 g Carbohydrates, 7 g Fiber, 14 g Total fat (2 g sat), 601 mg Sodium, HHHHH Vitamin B6, C, HH Vitamin B1 (thiamine), B3 (niacin), Phosphorus, Potassium, H Vitamin E, K, Folate, Iron, Magnesium

continued on page 45

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Brunch Lox on Everything Flatbread n From The Goodful Cookbook by BuzzFeed, Inc. ($29.99, Rodale Books, 2019)

30 minutes prep time + overnight for cream cheese n serves 4

Lighter Cream Cheese and Flatbread K c cottage cheese, about 4K oz K c plain Greek yogurt, about 4 oz V tsp kosher salt 1 (9 x 12-inch) plain lavash Olive oil spray Everything Seasoning 2 Tbsp poppy seeds 1 Tbsp white sesame seeds 1 Tbsp black sesame seeds 1 Tbsp dried minced garlic 1 Tbsp dried minced onion 1 Tbsp flaked sea salt


Lox 8 oz lox or smoked salmon N small red onion, thinly sliced (about L c) 2 Tbsp capers 2 Tbsp roughly chopped fresh dill K lemon, cut into wedges 1. The night before serving, add cottage cheese, yogurt, and salt to a blender. Turn to low and slowly increase speed to ensure mixture blends evenly. Blend until completely smooth. Over a medium bowl, line a fine sieve with cheesecloth or two layers of paper towels and add “cream cheese.” Let it strain in refrigerator overnight. 2. The following morning, preheat oven to 350°. Line a baking sheet with parchment paper. 3. Lightly grease both sides of lavash with oil spray. Bake until lavash is crisped to your liking, 5 to 7 minutes. Set aside to cool. 4. In a jar with a tight-fitting lid, add poppy seeds, white and black sesame seeds, garlic, onion, and salt. Close lid and shake to combine. (Seasoning mix will last up to 6 months in a cool, dry place.) 5. Spread Lighter Cream Cheese over lavash. Layer on lox, red onion, and capers. Sprinkle dill and some Everything Seasoning over top. Slice in half lengthwise and then cut into skinny triangles. Serve with lemon wedges and extra Everything Seasoning. Per serving: 259 Calories, 21 g Protein, 23 g Carbohydrates, 3 g Fiber, 9 g Total fat (3 g sat), 741 mg Sodium, HHHHH Vitamin B12, D, HHH Phosphorus, HH Vitamin B3 (niacin), B6, Calcium, H Vitamin B1 (thiamine), B2 (riboflavin), Iron, Magnesium, Zinc

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Finnish Oven Pancake with Berry Sauce nV From the Taste for Life test kitchen

40 minutes prep time + 1 hour batter sit time n serves 4

1 c all-purpose flour, sifted N tsp ground cardamom 3 Tbsp unsalted butter, melted and cooled, divided 2 Tbsp honey 2 large eggs, beaten 1N c low-fat milk K tsp vanilla extract

Berry Sauce 8 oz fresh strawberries, stemmed and sliced into quarters 8 oz fresh blueberries K c orange juice V c honey 1 tsp vanilla extract 1. In a large bowl, add flour, cardamom, 2 tablespoons of the melted butter, the honey, eggs, and milk. Using a hand mixer, mix ingredients together until batter is smooth. Let batter sit for 1 hour for better rising. 2. Put an 8-inch cast-iron pan in the oven to heat up. Preheat oven to 425°. 3. Carefully remove hot pan from oven. With a pastry brush, add remaining tablespoon of melted butter to pan. Make sure to brush butter up sides of pan as well as bottom. Pour batter into pan. Cook for 20 to 25 minutes, or until pancake has risen, is golden brown at edges, and looks just set in middle. 4. While pancake is cooking, make Berry Sauce. Place strawberries, blueberries, orange juice, and honey in a saucepan over medium heat. Bring mixture to a boil. Reduce heat to medium and simmer for 3 to 5 minutes, or until fruit is soft. Remove from heat and stir in vanilla extract. 5. Serve pancake immediately from oven with sauce. Kitchen Note: A Finnish oven pancake, known as pannukakku, is baked in the oven and puffs up with an almost soufflé-like interior and a delicate, crisp crust. Though it’s usually served with a rhubarb and strawberry compote, we use blueberries for their year-round availability. Per serving: 392 Calories, 10 g Protein, 61 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 73 mg Sodium, HHHHH Vitamin C, D, HH Vitamin B2 (riboflavin), B12, Phosphorus, H Vitamin A, B1 (thiamine), B6, K, Calcium, Folate, Zinc

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