Gluten Free Focus Make your kitchen a safe zone. page 26
Natural Beauty Clean ingredients. page 44
tasteforlife March 2016
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Garden of Life® Introduces New RAW Protein & greens in 3 Delicious Flavors Have you ever had the chance to pull ripe, fresh organic produce out of clean, organic soil, give it a gentle bath in clean, pure water and then eat it right away? If you have, you already know that clean tastes better. Not to mention that clean is teeming with whole food co-factors and nutrients your body craves. That’s the premise behind our new RAW Protein & greens— clean tastes better!
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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Breaking it Down Delivering 20 grams of clean, organic protein per serving, the unique protein blend in RAW Protein & greens is comprised of six healthy, organic plant proteins, sourced from our family of organic farmers. This blend includes organic pea, organic sprouted brown rice, organic chia, organic lentil bean (sprout), navy bean (sprout) and garbanzo bean (sprout). Along with 20 grams of protein, this dynamic protein blend provides all essential amino acids, is a great source of fiber and offers healthy amounts of omega-3s and B vitamins while being easily digestible.
Putting in the Green Most people don’t sit down and eat a full plate of veggies every day—that’s why we’ve made it easy for you. Our blend of six, energizing, organic greens and veggies includes organic alfalfa grass juice powder which has six times the nutrient density of whole leaf grass. Our freshly juiced greens are then
low-temperature dried, maximizing and locking in their organic goodness. Also included in the greens blend are organic spinach, organic kale, organic broccoli, organic carrot and organic beet, all grown on a four-generation, organic family farm. Harvest occurs at the peak of freshness and ripeness—then the produce is gently flash frozen to lock in the nutrients. But we didn’t stop there! Because digestive and immune system health is so important to overall wellness,† we’ve also included 1.5 billion CFU live probiotics from L. plantarum and L. bulgaricus, 13 Non-GMO enzymes and 3 grams of fiber in RAW Protein & greens.
Traceability Garden of Life® is unique. Our commitment to achieving the most credible third-party certifications offers you traceable proof that when we say “clean,” we mean it. Take a few minutes and research what our certifications stand for. Once you understand the rigorous processes and time-consuming detail involved, you’ll quickly find peace of mind that when you choose Garden of Life, you’ve chosen to treat your body with nutrition the way nature intended.
But for those who don’t care for stevia, we created a delicious option without it. Instead, there’s just a touch of sweetness from organic sugars. No matter which Garden of Life RAW Protein & greens flavor you choose, you’re guaranteed the organic potency, power and purity of clean nutrition. We developed our new RAW Protein & greens powders in three delicious flavors, so that you would have a choice in how you fuel your body—a clean, organic, whole food, nutrient-dense, delicious and convenient choice.
We ask a lot of questions, you should too When you believe in living an organic lifestyle, one that works to protect the planet, regenerate our natural resources and nourish the body to health and happiness, you tend to ask a lot of questions about where things come from. When we asked our customers about some of their favorite Garden of Life products, we saw an opportunity. Most likely, you are not getting your daily intake of colored veggies and greens, so we made it easy for you. Like you, we know clean feels better and clean tastes better!
Stevia-free Option We use the highest quality organic stevia, ensuring no bitterness or aftertaste.
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Turn Back Time Exploring telomeres.
Savor Irish Cuisine
Modern versions of favorite dishes.
Your Spring Detox
Seasonal medicinal herbs.
22 © YUKI SUGIURA
departments 8 Editor’s Note 12 News Bites
Diabetes declines • Fiber helps lungs • Arteries benefit from garlic • Vitamin D can improve performance • More
26 Gluten Free Focus
Tips for creating a safe kitchen.
31 Natural Picks 33 Food Smart
36 Smart Supplements Surprising benefits from pre- and probiotics.
44 Natural Beauty
Choosing safe personal care products.
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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Sacred Spaces A friend and I recently set out to explore a Trappist abbey. When we entered the visitor's chapel, what struck me first was the darkness. Although the church had stained-glass windows, they were a deep blue that didn't let in much light. The scent of incense hung in
Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney
the air. But the most overwhelming sensation was the silence. It was palpable, almost as if the space we'd
Business Development Director Amy Pierce
entered was itself alive. A woman was there praying, and we left quickly so as not to disturb her. The experience reminded me of a challenging time in my 20s, when I would sometimes visit the local natural food store—Debra's Natural Gourmet in
maybe an aromatherapy oil for the bath or a scented candle. By the time I left, I would somehow feel better—not as unsettled.
Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) National Sales Manager Diane Dale
In an oral history with Debra Stark, the owner of that Concord store, she talks about the importance of creating community. She related the time a
Retail Account Manager Kim Willard
woman came in with her children and grandchildren. Her husband had just
Founder and Chief Executive Officer T. James Connell
died, and the entire family wanted to tell her how important the store had
Editorial Advisory Board
been to him. "It was the only place he wanted to go in the last year of his life," Stark said. "He was able to smile and people knew him and it just felt like the most welcoming place he had to go." She then talked about the stories she's heard over the years. "People will come to us in distress and talk . . . about abuse in the home, about cancer . . . we're a repository . . . where they've been able to share grief like that." We all have the power to make people feel included, welcomed, and cared for. The best co-ops and natural food stores are so much more than just places to buy healthy products. They tap into that power. Even if it's hard to put it into words, you can feel it when you've entered a sanctuary.
To your health, Natural Beauty
How sugar causes wrinkles. page 30
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
Concord, MA. In addition to buying lunch, I'd often get a little something,
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
Gluten Free Focus Paleo recipes. page 52
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
Correction: Due to an error by the cookbook publisher, the amount of flaxseed meal needed for the Spicy Guacamole Blinis recipe that ran in the January issue was incorrect. The correct amount is 3 scant cups flaxseed meal.
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GIVEAWAY PAGE 35
MEET YOUR MICROBIOME • DETOX RECIPES • EXERCISE v. ADDICTION
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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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news bites foods, supplements & prevention
AGED GARLIC EXTRACT may help clear arteries Aged garlic extract may help reverse the buildup of plaque in arteries and help prevent the progression of heart disease. A new study found a reduction in “soft plaque” in patients with metabolic syndrome who took the supplement daily for a year. “We have completed four randomized studies, and they have led us to conclude that aged garlic extract can help slow the progression of atherosclerosis and reverse the early stages of heart disease,” said lead researcher Matthew J. Budoff, MD. The participants had been diagnosed with metabolic syndrome, which is characterized by obesity, hypertension, and other cardiac risk factors. They were given either a placebo or 2,400 milligrams of aged garlic extract every day. After a year, those who took the garlic supplement had slowed their total plaque accumulation by 80 percent and reduced their buildup of soft plaque. SOURCE “New Study Shows Aged Garlic Extract Can Reduce Dangerous Plaque Buildup in Arteries,” Los Angeles Biomedical Research Institute at Harbor-UCLA Medical Center, 1/21/16
FIBER INTAKE aids lung health
DIABETES on the decline Finally, some good news on the diabetes front: New cases in the US have declined by about 20 percent in recent years, according to the Centers for Disease Control and Prevention. Possible reasons include better eating habits, a decline in soda consumption, and a rise in physical activity. But work remains to be done. The portion of Americans with diabetes is still more than twice what it was a couple of decades ago. About 10 percent of US adults have the disease. SOURCE “New Diabetes Cases, at Long Last, Begin to Fall in the United States,” by Sabrina Tavernise, The New York Times, 12/1/15
Adults who consume the most dietary fiber have significantly better lung function compared to those who eat the least, according to a new study. Researchers reviewed health records of nearly 2,000 adults and split them into four groups based on fiber intake. Those in the highest quartile consumed more than 17.5 grams of fiber per day, while those in the bottom quartile ate less than 10.75 grams. Far more people in the top group had normal lung function, and far fewer had airway restriction. Fruit, vegetables, whole grains, and legumes are generally high in fiber. Lead author Corrine Hanson, PhD, noted that “beyond smoking, very few preventive strategies have been identified” for maintaining lung health. “Increasing fiber intake may be a practical and effective way for people to have an impact on their risk of lung disease.” SOURCE “Fiber-Rich Diet May Reduce Lung Disease,” American Thoracic Society, 1/22/16
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CONSIDER VITAMIN D for athletic
An analysis of several studies indicates that vitamin D levels above the normal range may increase muscle function, decrease recovery time from training, increase force and power production, and increase testosterone. “Therefore,” the authors concluded, “maintaining higher levels of vitamin D could prove beneficial for athletic performance.” The authors noted that both high and low levels of D can have negative side effects. They set 4,000 to 5,000 IU of vitamin D3 as a safe daily level, in conjunction with 50 to 1,000 micrograms of vitamins K1 and K2. SOURCE “Plausible Ergogenic Effects of Vitamin D on Performance and Recovery” by D.T. Dahlquist et al., Journal of the International Society of Sports Nutrition, 8/19/15
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Bs get a boost from OMEGA 3s B vitamin supplements have been shown to slow mental decline in older people with memory problems. A new study determined that having higher blood levels of omega-3 fatty acids can substantially increase the positive effect. The study included more than 250 people with mild cognitive impairment (MCI), which occurs when brain function is below normal for a person’s age but does not interfere with daily life. Participants took a placebo or a B vitamin supplement daily for two years. “We found that for people with low levels of omega 3, the vitamin supplements had little to no effect,” said researcher Abderrahim Oulhaj, PhD. “But for those with high baseline omega 3 levels, the B vitamins were very effective in preventing cognitive decline compared to placebo.” SOURCE “Omega-3 Levels Affect Whether B Vitamins Can Slow Brain’s Decline,” University of Oxford, 1/19/16
Did you know? While the marine omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have received a preponderance of research attention, some nutritionists are touting the benefits of plant-based ALA (alpha linolenic acid). Nutritionist Kelley Fitzpatrick told FoodNavigator-USA.com that “There is strong evidence that ALA consumption can significantly reduce the onset of and death from cardiovascular disease with or without fish oil consumption.” ALA sources include flax, chia, and hemp seeds; soybean and canola oils; and walnuts. SOURCE “All Forms of Omega-3s Support Health in Different Ways, Flax Advocate Says,” by Hank Schultz, www.FoodNavigator-USA.com, 1/19/16
COCOA FLAVANOLS improve
Consuming cocoa flavanols may lower the risk of cardiovascular disease, according to a pair of recent studies. The compounds may lessen burdens on the heart that typically come with aging. Blood vessels become less flexible as we age, increasing the risk of hypertension. Arterial stiffness and blood vessel dysfunction are associated with cardiovascular disease. Cocoa flavanols have been shown to improve the elasticity of the vessels and lower blood pressure. In one study, men who consumed a flavanol drink twice a day for two weeks saw improvements in blood vessel dilation. Older men in the study also saw a decrease in systolic blood pressure. In the second study, consuming a flavanol drink twice a day for four weeks led to similar benefits as well as improvements in cholesterol levels. SOURCE “Cocoa Flavanols Lower Blood Pressure and Increase Blood Vessel Function in Healthy People,” University of Dusseldorf, 9/10/15
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FOOD FOR THOUGHT BY KELLI ANN WILSON
WHOLE FOODS, WHOLE BODY HEALTH NOURISH YOURSELF WITH THESE RECENT TITLES
Whole Food Energy by Elise Museles ($19.99, Barron’s, 2016) The best efforts to improve our fitness can be upended if we deny ourselves the right fuel. A diet filled with processed foods, unhealthy additives, and empty calories can derail our fitness goals. Elise Museles, attorneyturned-nutrition-expert and blogger at Kale & Chocolate, suggests that a diet comprising whole foods—unrefined, unprocessed, vitaminrich, and low in carbohydrates, fats, and sodium—is the ticket to powering up to the next level of fitness. Museles learned to prioritize her own health after she found herself frequently feeling rundown, cranky, and distracted, while relying heavily on packaged protein bars to get her through the day. Her solution was to develop recipes that can be prepared in bulk and grabbed from the refrigerator or pantry so that busy people can get the healthy nutrients they need to stay energized. Whole Food Energy includes 200 tasty recipes.
The Whole Health Diet by Mark Mincolla ($16.95, Tarcher/Penguin, 2015) The World Health Organization estimates that more than 3.4 million people die annually due to complications from being overweight or obese. Research suggests that being chronically overweight can lead to an increased risk of developing Type 2 diabetes, cancer, and depression. Taking his cue from this stark reality, Mark Mincolla, PhD, a natural healthcare practitioner, has developed the Whole Health Healing System, a plan to combat the problems of obesity and poor health. Dr. Mincolla’s book guides readers through a paradigm shift, wherein they will begin to understand how all of the factors that make up good health—metabolism, diet, nutrition, physical well-being, and even spirituality—work together to create a holistic balance. Readers should be prepared to dig deep into their emotional, mental, and spiritual lives, as they learn how to develop and maintain their own personalized nutrition plans. Assessment tools, exercises, and recipes round out Dr. Mincolla’s approach to weight loss and whole-life transformation.
M A RC H 2016
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Hungry Healthy Happy by Dannii Martin ($29.99, Jacqui Small, 2016) It’s possible to “make positive changes without feeling miserable and deprived” on the journey to achieving and maintaining a healthy weight, asserts Dannii Martin. Martin would know—she tried many terrible “quick fix” diets before successfully losing almost 100 pounds, simply by making healthier food choices and incorporating exercise into her daily life. Martin’s weight-loss journey began in her mid-20s when she found herself overweight and suffering from health problems. She decided she would reclaim her health by preparing healthy, homecooked meals and starting a routine of regular exercise. She has maintained her weight loss by developing low-fat and nutritious recipes that she shares on her award-winning blog, Hungry Healthy Happy. This book is a collection of more than 100 recipes for every meal of the day, including a sample two-week meal plan, accompanied by beautiful, full-color photos. The down-to-earth tone of Martin’s writing, combined with wisdom gained from her experiences, make this book accessible to all readers no matter where they might be on their own weight-loss journeys.
Dehydrating at Home by Michelle Keogh ($24.95, Firefly Books, 2015) We all know we should eat fresh, unprocessed foods, but preparing them can be time-consuming. The attraction of prepackaged foods has a lot to do with the convenience of being able to grab and go. But what if there were a way to prepare food that increased its shelf life while retaining its flavors and nutrients? Food dehydrators may be one of the best ways to transform perishable foods, such as fruit and vegetables, into tasty snacks that will last for months in the pantry. In Dehydrating at Home, Michelle Keogh, author, chef, recipe developer, and food stylist, offers step-bystep dehydrating instructions for all skill levels and reveals how to protect the colors and tasty flavors of fresh produce while it’s being dehydrated. Her full-color illustrations and diagrams, along with her innovative flavor combinations, make this book a must-have for home cooks in search of new ways to prepare and store healthy meals and snacks. From pantry staples like raisins and fruit leathers to more substantial dishes like vegetable curry, there’s something for everyone—even pets—in this practical guide. TFL
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Turn Back Time BY LISA PETTY
Are telomeres the fountain of youth?
With every tick of the clock, cells in your body divide. Cell division is essential for our growth, as well as for reproduction and body repair. Cell replication is an ongoing enterprise: By the time you ďŹ nish reading this article, millions of your cells will have died and
been replaced with new cells. By the time you close this magazine, you will also be a little bit older. Is there a way to have cell division yet slow down the aging process? Telomeres might hold the key. Multiplication by Division
Cells house your genetic material along coiled double-stranded molecules of DNA called chromosomes. At each end of the DNA strand is a protein cap called a telomere. The word derives from the Greek telos meaning end and meros meaning part. Telomeres have been compared to the plastic tip on the end of a shoelace that prevents fraying. The job of the telomere is to allow cells to divide without losing any genetic material. If DNA tried to replicate without telomeres, chromosome ends might join together, harming the cellâ€™s genetic blueprint.
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“Look Youthful, Look Beautiful, Look Healthy with Smart Choices” You don’t look this youthful, beautiful, and healthy at 61 without
making some very smart choices. For this, Christie relies on both her own instincts and advice from experts in the fields of nutrition, exercise, and supplementation. That’s why Christie eats healthy foods and gets in 10 to 20 minutes of exercise a day. Christie also knows the right supplement can work wonders. And that’s why she takes BioSil every day. “I am amazed at the results I see in my skin, hair, and nails!” Why BioSil? Simple… Christie: “Gain Back Your Collagen and Keep It!” Christie understands that collagen “plumps” your skin and makes it smooth and youthful looking. In addition, she knows collagen gives your skin its vital elasticity. What’s more, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger too. Christie chooses BioSil, because it’s clinically proven to activate the enzymes that generate collagen.† BioSil helps you regain lost collagen and add new collagen.† Plus, BioSil protects both your new and existing collagen from breakdown due to the age-related rise in levels of homocysteine, the body’s anti-collagen amino acid.† That makes BioSil one very smart choice!
Christie: “No Animal By-Products, That’s Extremely Important to Me” “I am a vegetarian. And I’ve spent a lifetime helping to protect the wonderful creatures who’ve been on the earth longer than we humans. That’s why I’m very happy BioSil contains no animal parts whatsoever.”
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Christie: “I Like Knowing it’s Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally! Christie: “I Appreciate the Scientifically Valid Clinical Trials” BioSil employed the double-blind, placebo-controlled clinical protocol, the gold standard in clinical trials. The trials are conducted on the actual product, BioSil, not a “key ingredient.” The results are based on calibrated scientific measurements, not personal opinion. And the results reported are all statistically significant, meaning the results came from taking BioSil, not some outside factor. See Christie’s list of food choices and exercise routines www.BioSilUSA.com/TLE316
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©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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continued from page 18
This could trigger cell malfunction or death. Unﬁnished or frayed ends could also resemble broken DNA, which would trigger a cellular repair response. Cells would also stop dividing. Because DNA cannot be replicated to the very ends of the chromosome strand, however, each time a cell divides, the telomere gets shorter until it is reduced to a critical threshold. At this point, the cell will stop dividing. What this means is that as we get older, our telomeres decrease in length. Outward evidence of shortened telomeres and aging appears in the mirror as gray hair and wrinkles. Telomere shortening is also associated with some incidence of Type 2 diabetes as well as progression and complications of the disease, including nephropathy, neuropathy, and peripheral vascular disease. Cardiovascular disease, neurodegenerative diseases, and premature aging have also been linked with faster-than-normal rates of telomere shortening. On the other hand, evidence connects longer telomeres with a poorer prognosis in certain cancers, including cancers of the colon, esophagus, head, liver, and neck. When it comes to telomeres, it is important to remember the axiom that association does not equal causation. A 2015 review determined that telomere shortening both promotes and possibly results from disease, and may be part of a vicious cycle that inﬂuences other disease processes. Furthermore, all telomeres are not alike: Telomeres in skin cells may be more susceptible to accelerated attrition as a result of free-radical damage, for example, while telomeres do not shorten in tissues like the heart muscle in which cells do not continually divide. An enzyme named telomerase helps to maintain telomere length, but it is also implicated in the rapid proliferation of cancer cells. Researchers are investigating how to harness the power of telomerase for cancer treatments and longevity promotion.
On the positive side, studies link longer telomeres with physical activity. Dietary factors associated with longer telomeres in observational studies include marine omega-3 fats, diets high in folate, and vitamins C and E, as well as multivitamin use. Vitamin D is shown to be supportive for women. This area of research is a relatively new one. Understanding how to inﬂuence telomeres might help to reduce disease risk and to increase human longevity, but there is much more to learn. Stay tuned! TFL SELECTED SOURCES “Physical Activity May Improve Aging Through Impacts on Telomere Biology” by S.M. Roth. Kinesiology Review, 2015 ■ “The Role of Telomeres and Vitamin D in Cellular Aging and Age-Related Diseases” by I. Pusceddu et al., Clin Chem Lab Med, 12/2/14 ■ “The Role of Telomeres in the Ageing of Human Skin” by E.M. Buckingham and A.J. Klignelhutz, Experimental Dermatology, 2011 ■ “Shared Phenotypes Among Segmental Progeroid Syndromes Suggest Underlying Pathways of Aging” by A. Hofer et al., The Journals of Gerontology, Series A, Biological Sciences and Medical Sciences, 2005 ■ “Telomeres and Lifestyle Factors: Roles in Cellular Aging” by J. Lin et al., Mutation Research, 8/16/11 Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is the author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.
Promote Robust Telomeres
Along with exploring how telomeres function, scientists are also considering how we can protect them. Research shows that shortened telomeres are associated with high levels of the stress hormone cortisol. In other words, a long and healthy life includes stress management. Smoking, consumption of processed meat, and high levels of homocysteine have also been linked with shortened telomeres.
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B Y E VA M I L O T T E
Savor Irish Cuisine modern takes on the classics A country steeped in history, Ireland has its fair share of traditional foods that have stood the test of time: corned beef and cabbage, soda bread, and potatoes of every kind. For this St. Patrick’s Day, why not try some updated versions of the classics? From mashed potatoes vegan-style to a unique cabbage salad with some nontraditional but still delicious flavors, these dishes will have you celebrating the holiday in a healthful way.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 8.
Butternut Squash Soda Bread From Cook Yourself Young by Elizabeth Peyton-Jones ($22.95, Quadrille Publishing, 2015)
80 minutes prep time ■ makes 1 large loaf
nV 14 3O K 2 K Y
oz butternut squash, peeled, seeded, and coarsely chopped c spelt flour, plus more to dust c rolled oats tsp baking soda tsp Himalayan or Celtic salt cup plain yogurt
1. Preheat oven to 425°. Roast squash for 30 minutes, until soft, and then mash and set aside to cool. 2. Mix flour, oats, baking soda, and salt. Make a well in center and add squash and yogurt. Stir lightly until it just comes together. 3. Put onto a floured, lightly oiled baking sheet. Roughly form into a circle and make a cross on top with the handle of a wooden spoon. 4. Bake for 40 to 50 minutes, until golden and cooked. Serve warm or cool. This is especially delicious toasted. Kitchen Note: Squash gives this rustic loaf a soft texture. Although not glutenfree, spelt is normally tolerated more easily by people who can’t eat wheat. Per serving (serves 10): 225 Calories, 8 g Protein, 41 g Carbohydrates, 7 g Fiber, 2 g Total fat, 327 mg Sodium, ★★ Vitamin A, ★ Iron
© YUKI SUGIURA
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Pan-Roasted Salmon From Cooking, Blokes + Artichokes by Brendan Collins ($29.95, Kyle Books, available April 2016)
20 minutes prep time ■ serves 4
dGn 2 Tbsp grapeseed or vegetable oil 4 (6-oz) skin-on, center-cut salmon fillets Kosher salt Freshly ground black pepper K lemon 1. Preheat oven to 350°. 2. Heat oil in a large, ovenproof cast-iron skillet or black steel skillet over medium-high heat. Dry off salmon fillets between paper towels and season them with salt (never add pepper at this stage; pepper burns). 3. Once pan is piping hot and oil has begun to smoke, add salmon skin-side down. Press gently on fillets with a spatula to ensure that skin is in full contact with pan and then cook without touching it until skin is golden and crisp, about 5 minutes. 4. Transfer pan to oven and roast salmon until opaque, 4 to 5 minutes. The exact timing will depend on thickness of fillets; temperature should measure 125° in center. Remove from oven, quickly turn over salmon, and spoon cooking oil over top a couple of times. Divide fillets among 4 plates. Season with a little salt, a grind of pepper, and a squeeze of lemon and serve. Kitchen Note: The number one mistake that people make when cooking fish on the stovetop is not letting the pan get hot enough before adding the fish. If that metal isn’t really, properly blazing hot, the fish will stick to it and proceed to fall apart when you try to flip it. Wait for the oil to shimmer. Equipment is also key. Use a pan with a nonstick surface: cast iron or black steel will work. An easy rule of thumb is to pick a pan with a dark cooking surface. Aluminum or stainless steel won’t do. Finally, be sure to leave the fish alone until it releases from the pan on its own, rather than trying to scrape it up and flip it just because the timer’s gone off.
© JEAN CAZALS
Per serving: 305 Calories, 34 g Protein, 1 g Carbohydrates, 18 g Total fat (2 g sat, 5 g mono, 9 g poly), 222 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B3 (niacin), B6, B12, Pantothenic acid, Molybdenum, Selenium, ★★★★ Copper, Phosphorus, ★★★ Vitamin B1 (thiamine), ★★ Biotin, Vitamin E, ★ Folate, Magnesium, Potassium, Zinc
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© GINNY KAY MCMEANS
Mashed Potato Casserole From The Make Ahead Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2016)
50 minutes prep time ■ serves 6
dGnV 1 Tbsp coconut oil 3 to 4 lb Yukon gold potatoes 4 oz nondairy cream cheese with chives and garlic K c nondairy milk 3 Tbsp nondairy butter, divided 1 tsp salt N tsp freshly ground black pepper K tsp sweet paprika Per serving: 370 Calories, 8 g Protein, 55 g Carbohydrates, 4 g Fiber, 12 g Total fat (8 g sat, 1 g mono), 248 mg Sodium, ★★★★★ Vitamin C, ★ Iron
1. With the coconut oil, lightly grease a large casserole (8x12-inch or two smaller ones that are about 8x8 inches). 2. Peel and cut potatoes into quarters. Put in a large saucepan and cover with water. Bring to a boil. Lower heat to medium-high but keep it at a low boil. Cook for about 15 minutes, until you can easily pierce potatoes with a fork. Drain potatoes and put them back into pan. Mash with a potato masher. 3. Add remaining ingredients, except 1 tablespoon of the nondairy butter and the paprika, and mix well. 4. Spread potato mixture in prepared casserole or casseroles. At this point you may refrigerate or freeze the casserole; otherwise, preheat oven to 350°. 5. Bake for 30 minutes. Meanwhile, melt remaining tablespoon of nondairy butter. Drizzle butter over top and sprinkle with paprika. Kitchen Note: This dish will keep covered in the refrigerator for 2 to 3 days. Freezing, before baking: Make sure the potatoes are in a freezer-to-oven-safe casserole. Freeze for up to 3 months. To prepare after freezing, defrost in the refrigerator overnight. Baking, after storing: Bake at 350° for 35 minutes. Drizzle the melted nondairy butter over the top and sprinkle with the paprika.
Raw Cabbage, Fennel, and Pecorino Salad
1. Wash cabbage under cool running water, separating leaves as you do so by snapping them off at the base. Pat each leaf dry, using a clean dish towel, and then slice into fine ribbons and put in a bowl.
From Spring: The Cookbook by Skye Gyngell ($24.95, Quadrille Publishing, 2015)
2. Remove fibrous outer layer of fennel, and then slice bulb in half lengthwise. Cut each half into very fine slices and add them to cabbage ribbons in bowl.
25 minutes prep time + 1 hour sit time ■ serves 6
GnV 1 Savoy cabbage 1 fennel bulb 5 N oz pecorino, finely sliced A small bunch flat-leaf parsley, leaves only, finely chopped K c extra-virgin olive oil 3 tsp good-quality red wine vinegar Sea salt and freshly ground pepper
3. Add pecorino slices and chopped parsley, and then season salad with salt and plenty of pepper. Drizzle over oil and vinegar and toss really well to combine. 4. Leave salad to sit 1 hour or so to allow vinegar to soften and wilt leaves slightly, before serving. Kitchen Note: This salad works best if dressed an hour or so before serving. Per serving: 336 Calories, 11 g Protein, 15 g Carbohydrates, 6 g Fiber, 28 g Total fat (9 g sat, 15 g mono, 3 g poly), 244 mg Sodium, ★★★★★ Vitamin C, K, ★★★ Vitamin B2 (riboflavin), Calcium, Molybdenum, Phosphorus, ★★ Vitamin A, Folate, Copper, Manganese, ★ Vitamin B1 (thiamine), B3 (niacin), B6, Biotin, Pantothenic acid, Iron, Magnesium, Potassium, Zinc
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GLUTEN FREE FOCUS B Y L I S A FA B I A N
A GLUTEN-FREE KITCHEN CREATE A SAFE ZONE AVOIDING GLUTEN ISN’T JUST ABOUT MONITORING WHAT YOU EAT. IT’S ALSO ABOUT MAKING SURE THERE ARE SAFE AREAS WHERE YOU STORE, PREPARE, AND EAT FOOD.
You don’t need to renovate your kitchen to ensure it’s free of gluten. Here are some helpful steps to make the area a safe zone for all—whether some or all of your family are gluten free.
Step 1: Donate and Discard If you’re going for a completely gluten-free kitchen, start by donating any unopened gluten-containing foods such as flours, mixes, pastas, cereals, breads, cookies, and crackers to a food bank. Or give them away to friends, family, or co-workers. Discard any gluten products that have already been opened. Handle items with care, so flour particles won’t become airborne and potentially swallowed. Keep in mind that opened gluten-free pantry items like sugar, baking powder, and baking soda may have been contaminated at some point with a measuring cup or spoon that was first dipped in flour from previous cooking activities.
Step 2: Clean This step is crucial for making a space safe for celiacs and gluten-intolerant individuals. Even a single lurking bread or cracker crumb contains harmful gluten proteins and can inadvertently end up on someone’s plate. To rid the area of gluten, remove all items from the cupboards, pantries, silverware and utensil
drawers, and the freezer and fridge. Wipe down surfaces with a mild soap solution. Rinse and then dry. Pay special attention to spots that are sticky or greasy, as flour and crumbs tend to stick to these areas. Don’t forget to clean the tops of kitchen cupboards and light fixtures as well as cupboard and drawer handles. Launder aprons, dish towels, and cloth napkins. Scrub the oven— including the racks and oven drawer. Sponges can be a problem if they’re used to wipe up areas where there’s gluten. To safely mop up spills, assign one color sponge for gluten-containing messes and another for gluten-free zones.
Step 3: Take Stock of Appliances and Cooking Tools Purchase a toaster that will be used only for gluten-free foods, since it’s almost impossible to clean an old toaster of all its crumbs. Store and use the gluten-free toaster in a separate area. Appliances such as bread makers and food processors can contain hidden gluten. Clean paddles, blades, and crevices very carefully. If possible, have a second set of blades or—even better—different machines. Use separate butter dishes, flour sifters, pasta colanders, and cutting boards for those eating gluten free. You may also want to consider another set of roasting and baking pans, measuring cups and spoons, utensils, and can openers.
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Be sure to purchase and label brand-new storage containers for all gluten-free flours. Be wary of using old plastic bowls and utensils. They scratch easily, and the scratches can harbor tiny amounts of gluten. It’s best to discard or donate these items. Replace with stainless steel or glass bowls that are washed carefully between between uses.
Step 4: Make and Use Labels If it seems that some family members are (still!) dipping their glutencontaining utensils back into condiment jars, put Post-it notes or a label maker to use. Label which condiments are gluten safe and which aren’t. Squeeze-top or squirt bottles of condiments make a good choice for avoiding cross contamination, and they’re something every family member can use safely. Just remind everyone not to touch the bottle tips to gluten-containing foods. Label gluten-free flours and grains, whether they’re stored in the pantry, fridge, or freezer. Mark with the date of purchase and the expiration date. For a fun family activity, let youngsters choose stickers of their favorite color or animal. Use these to label packaged items that are safe for them. When there’s a visitor or babysitter in the house who doesn’t understand the glutenfree diet, the stickers will help them identify snack items that are safe for each child.
Step 5: Separate Items If some family members eat gluten, be sure to put their items on a separate, labeled shelf. Better yet, store these foods in a separate cabinet. Make sure everyone knows where their own snacks are kept, and make sure they return items to their proper place. Most pet food (including fish food) contains wheat, and if it’s stored and portioned out in the kitchen, particles can end up on counters. Keep it safe by storing it in a separate area away from where meals are prepared and enjoyed. TFL SELECTED SOURCES The Complete Guide to Living Well Gluten Free by Beth Hillson ($17.99, Da Capo, 2014) ■ “Keeping a Safe Gluten-Free Kitchen” by Suzy Schurr, www.BeyondCeliac.org, 2015 ■ “Make Your Kitchen Gluten-Free” by Jane Anderson, http://CeliacDisease.about.com, 2016 ■ “Organizing Your Gluten-Free Kitchen” by Becky Rider, www. Living-Gluten-free.com, 2016
Why go gluten free? It’s estimated that 1 in 133 Americans have celiac disease, which means that they can’t digest gluten, a protein found in wheat, rye, and barley as well as grains related to wheat. For those with this autoimmune disease, the ingestion of gluten triggers an immune response that damages the lining of the small intestine. This interferes with nutrient absorption, putting people at risk for malnutrition, anemia, bone disease, and other serious health problems.
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FOOD SMART BY JANE EKLUND
PLANT ENERGY GETTING PROTEIN FROM A VEGAN DIET IS EASIER THAN YOU THINK IF YOU’RE CONSIDERING SWITCHING TO A VEGAN DIET OR INCORPORATING VEGAN MEALS INTO YOUR MENU PLAN, YOU MAY HAVE QUESTIONS ABOUT GETTING ENOUGH PROTEIN. After all, the non-meat animal proteins that are staples of the vegetarian diet—eggs and dairy products including milk and cheese—are off-limits to vegans. But not to worry. It’s easier than you think to get the nutrients you need from plant-based sources—and you can do it without adding a slab of tofu to every meal. “Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight,” nutritionist Reed Mangels writes in Simply Vegan.
Find Your Target Number How much protein is enough? The daily recommendation for omnivores and vegetarians is 0.4 grams per pound of body weight, with just a bit more—0.5 grams per pound—suggested for vegans. To determine how many grams you need per day, use this equation if you’re a vegan: Your weight (in pounds) x 0.5 = grams of protein you need daily. A 150-pound person, for instance, would calculate it like this: 150 x 0.5 = 75 grams daily. Note: Non-vegans can determine their protein requirements using an online calculator provided by the USDA Food and Nutrition Information Center. Find it online here: http://fnic.nal.usda.gov/fnic/interactiveDRI/.
The Best Sources Now that you know how much protein you need, what foods should you eat to ensure you get enough? Try various combinations of the following, choosing some items from each category of food:
Grains and grain products Seitan (wheat protein) 1⁄3 cup, cooked
Quinoa, 1 cup, cooked
Sprouted grain bread, 2 slices
Oat bran, 1 cup, cooked
Buckwheat, 1 cup, cooked
Rolled oats, ⁄2 cup, cooked or raw
Soy foods Tempeh, 3 ounces
Tofu, 4 ounces
Edamame, 1⁄2 cup, shelled and steamed
Soy milk, 1 cup
Nuts and seeds Hemp seeds, shelled, 3 Tbsp
Pumpkin seeds, 1 ounce
Peanut butter, 2 tablespoons
Almonds, ⁄4 cup, raw
Legumes Lentils, 1⁄2 cup, cooked
Black beans, 1⁄2 cup, cooked
Chickpeas, 1⁄2 cup, cooked
Hummus, ⁄4 cup
Vegetables Collard greens, 1 cup, steamed
Broccoli, 1 cup, steamed
Kale, 1 cup, steamed
Other Nutritional yeast, 2 Tbsp
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Protein Powders and Bars It’s important to get enough protein in your diet, but there’s no need to exceed the recommended amount. Vegans might want to incorporate protein powder and nutritional bars into their diets if they need more protein to reach their target number. Protein powders and bars can also be helpful for athletes, including growing teens, people starting a new workout program or amping up a program, and those recovering from sports injuries. Which should you choose? Most protein powders are whey, soy, or casein based. Whey and casein are dairy based, so vegans will want to look for soy- or other plant-based powder. Another great option for increasing protein intake is through nutritional protein bars, some of which are made from vegan protein sources. With the pace of today’s lifestyle, it’s no surprise that sales of these bars are skyrocketing. The US market size for nutritional health bars currently hovers around $2.4 billion.
In Sum If you’re vegan or thinking about going vegan, fortify your fridge and shelves with high-protein ingredients and you won’t have any trouble getting the protein you need to be healthy and strong. TFL SELECTED SOURCES “Do You Need Protein Powders?” by Gina Shaw, www.WebMD.com, 3/25/11 n “How to Get Lots of Protein as a Vegan” by Gena Hamshaw, http://food52.com, 10/1/15 n “Protein in the Vegan Diet” by Reed Mangels, PhD, RD, The Vegetarian Resources Group n “Protein in Vegetarian and Vegan Diets” by Sharon Palmer, RDN, Vegetarian Nutrition Dietetic Practice Group, 2014
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PITCH THE PLASTIC ODDS HAVE IT THAT YOU’RE AMONG THE 93 PERCENT OF AMERICANS WITH DETECTABLE LEVELS OF BISPHENOL A (BPA) IN THEIR BODIES AND ALSO AMONG THE 75-PLUS PERCENT OF AMERICANS WITH PHTHALATES IN THEIR URINE. STATISTICS SEEM TO SHOW US THAT WE ARE NOT ONLY WHAT WE EAT BUT ALSO WHAT WE TOUCH AND WHAT TOUCHES WHAT WE EAT. Both BPA and phthalates are synthetic chemicals that mimic estrogen in the body. BPA can be found in reusable drink containers, toilet paper, DVDs, cell phones, eyeglass lenses, and automobile parts. It is even in the thermal paper used for cash register receipts. Phthalates can be found in food packaging, plastic wraps, pesticides, many children’s toys, PVC pipes, air fresheners, laundry products, personal care products, and even in medical supplies. Each year about 6 billion pounds of BPA and 18 billion pounds of phthalate esters are created worldwide—that’s a lot of problematic plastics! In a 2012 study published in the journal PLoS One, research indicated that BPA triggers the release of almost double the insulin actually needed to break down food. High insulin levels can desensitize the body to this hormone over time, which in some people may then lead to weight gain and Type 2 diabetes. Research published in the Journal of Clinical Endocrinology & Metabolism in 2014 proved that men, women, and children exposed to high levels of endocrinedisrupting phthalates tended to have reduced levels of testosterone in their blood compared to those with lower chemical exposure. And in a recent study, several prevalent phthalate metabolites showed statistically significant correlations with abdominal obesity and insulin resistance in American men. But, here again, the damage isn’t only to your waistline. Research indicates that both BPA and phthalates affect calcium absorption at the cellular level.
Five Plastic Prevention Tips Here are some quick tips to help you avoid both BPA and phthalates. 1. Don’t microwave plastic food containers—ever! 2. Look for the recycle codes on the bottoms of plastic containers. Some, but not all, plastics that are marked with recycle codes 3 or 7 may be made with BPA. 3. Reduce your use of canned foods. Look for products in glass jars or cans labeled as BPA-free. 4. Opt for porcelain, glass, or stainless steel containers. 5. Don’t touch cash register receipts unless absolutely necessary. TFL Reprinted from The Micronutrient Miracle by Mira & Jayson Calton. Copyright © 2015 by Jayson Calton and Mira Calton. By permission of Rodale Books. Available wherever books are sold.
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SMART SUPPLEMENTS BY V I C TO R I A D O L BY TO E WS , M P H
PROBIOTICS AND PREBIOTICS KEEPING YOU HEALTHY IN SURPRISING WAYS READY TO SWALLOW LIVE BUGS? THIS ISN’T A COLLEGE DARE—IT’S ACTUALLY SOMETHING THAT CAN PROVIDE HEALTH BENEFITS. THE “LIVE BUGS” IN QUESTION ARE PROBIOTIC BACTERIA THAT ALREADY LIVE IN YOUR GUT AND CONTRIBUTE TO YOUR WELL-BEING. Consuming extra probiotics through live-culture foods or via supplements can help establish flourishing communities of these beneficial bacteria in your gut. Also helpful in supplement form are prebiotics, substances that provide the right food for probiotic bacteria to thrive. Prebiotics include numerous nondigestible plant fibers such as inulin, oligofructose, FOS (fructooligosaccharides), GOS (galacto-oligosaccharides), and TOS (transGOS). Probiotics get the most press for helping fight diarrhea after using antibiotics, but that’s not the only benefit from using these supplements. Check out these four additional health reasons to consider adding live bugs to your diet:
Weight Loss There’s an intriguing connection between obesity and the levels of certain types of bacteria in the GI tract. Research indicates that including probioticrich foods or supplements in your life can support weight-loss efforts. The prebiotics inulin and FOS also positively influence both appetite and obesity. The prebiotics are thought to encourage the growth of the healthiest types of bacteria living in the gut and, in this way, manipulate which hormones (and in what amounts)
are secreted in the gut. For example, by increasing a hormone that slows the emptying of the stomach, you prolong the feeling of “fullness.” Additional research finds that when heavy-set adults add fermented milk (that is, milk with extra probiotics in it) to their daily diet, they lose more weight over three months than similar adults drinking plain milk.
Anxiety The term “gut feeling” might be more accurate than you think. The bacteria that reside in the digestive tract can affect your mental health, in terms of both depression and anxiety. The potential mental health lift was tested in a group of likely-to-be-anxious people—those about to undergo surgery—while another group not facing surgery served as controls. After supplementing with probiotics or placebos daily for two weeks, anxiety levels were lower in the surgical group that was taking the beneficial bugs. The placebo group members clocked in at much higher anxiety levels as their surgeries approached. Similarly, certain prebiotics were shown in other research to dial down levels of the stress hormone cortisol.
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Immunity The immune system is better at fighting infections (especially infectious diarrhea) with probiotics as part of the daily diet, but the common cold and similar respiratory viruses also back off when faced with the power of probiotics. Immune function tends to dwindle as people age, yet prebiotic supplements (specifically GOS) have been shown to shore up immunity in older people. Regular use of probiotic supplements pay off in terms of fewer sick days during the cold season. Probiotics from Lactobacillus and Bifidobacterium strains earn especially high marks for fighting colds.
Irritable Bowel Syndrome For some people, irritable bowel syndrome (IBS) is just a mild annoyance, but for others it verges on disabling since they must plan their lives around never being far from a bathroom. People with IBS gain at least some relief with regular inclusion of probiotics to help control the symptoms of crampy pain, bloating, gas, and alternating bouts of constipation and diarrhea. A recent review of IBS research, which examined the health of more than 1,700 IBS sufferers taking either probiotics or dummy pills, found that probiotics are the real deal. Those supplementing with probiotics scored significantly lower in terms of belly pain, bloating, and gas. Active-culture yogurt provides probiotic bacteria, as does kefir, cottage cheese, and some milks. Check food labels for which species of bacteria and how much of them are present, as products vary widely. Probiotic dietary supplements are available as powder, capsules, tablets, chewables, and in liquid forms. You can supplement with probiotics, prebiotics, or both of these together (which might go by the name “synbiotics” on a label). TFL SELECTED SOURCES “Childhood Obesity: A Role for Gut Microbiota?” by M. Sanchez et al., Int J Environ Res Public Health, 12/23/14 ■ “Effectiveness of Probiotics on the Duration of Illness in Healthy Children and Adults Who Develop Common Acute Respiratory Infectious Conditions . . .” by S. King et al., Br J Nutr, 7/14/14 ■ “Effectiveness of Probiotics in Irritable Bowel Syndrome . . .” by T. Didari et al., World J Gastroenterol, 3/14/15 ■ “Gut Emotions—Mechanisms of Action of Probiotics as Novel Therapeutic Targets for Depression and Anxiety Disorders” by A. Slyepchenko et al., CNS Neurol Disord Drug Targets, 2014 ■ “Influence of Galacto-oligosaccharide Mixture (B-GOS) on Gut Microbiota, Immune Parameters and Metabonomics in Elderly Persons” by J. Vulevic et al., Br J Nutr, 5/15 ■ “Prebiotic Intake Reduces the Waking Cortisol Response . . .” by K. Schmidt et al., Psychopharmacology (Berl), 2015 ■ “Probiotics for Preventing Acute Upper Respiratory Tract Infections” by Q. Hao et al., Cochrane Database Syst Rev, 9/15 ■ “Probiotics Reduce Psychological Stress in Patients Before Laryngeal Cancer Surgery” by H. Yang et al., Asia Pac J Clin Oncol, 2/20/14 ■ “Regulation of Abdominal Adiposity by Probiotics (Lactobacillus gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial” by Y. Kadooka et al., Eur J Clin Nutr 6/10
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HERBS & HOMEOPATHY BY MARIA NOËL GROVES, RH (AHG)
YOUR SPRING DETOX WITH HERBS BY MARCH, WE TEND TO FEEL RESTLESS IN OUR WINTER SLOTH AND MOTIVATED TO MAKE HEALTHY CHANGES. IF YOU’RE FEELING SLUGGISH, AN HERBAL DETOX MAY BE IN ORDER. HUMANS HAVE LONG RELIED UPON SPRING SEASONAL MEDICINAL HERBS AND FOODS TO GET OUR DIGESTIVE AND DETOXIFICATION SYSTEMS BACK INTO GEAR, HELPING US TO FEEL MORE VIBRANT.
Although you can simply take herbs, a good detox protocol also includes diet and lifestyle tweaks. Avoid all processed food, refined carbohydrates, sugar, alcohol, and artificial ingredients. Consider swapping coffee for green tea and eliminating common food allergens for a few weeks to a month: gluten/wheat, dairy, and possibly eggs, soy, and corn. Focus instead on eating fresh vegetables, some fruit, lean protein from beans, poultry, and fish, carbohydrates from gluten-free whole grains like quinoa, rice, and millet as well as winter squash and root vegetables, and good fats from olive oil, coconut, nuts, seeds, and avocados. Get plenty of rest and gentle movement, which reduce stress, promote relaxation, and encourage liver and lymph detoxification. Then, add in the following herbs.
Dandelion (Taraxacum officinale): This weed’s leaves and roots are loaded with minerals and other nutrients. They also stimulate liver and kidney detoxification, boost digestion, and may reduce blood pressure. Consider one tablespoon dandelion root per cup of water simmered for 20 minutes for a coffee-like tea (particularly nice with equal parts burdock and roasted chicory root); you can refrigerate extras for a few days. Purée the leaves with pumpkin seeds, lemon, garlic, and olive oil for a yummy pesto. The leaves can also be blended with other cooked or raw greens; they taste best against strong flavors like those listed for the pesto. Note that a lot of dandelion will make you urinate more, so you may not want to take it before bed.
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Burdock (Arctium spp): The root of this weedy dandelion relative tastes a bit sweeter and less bitter, making it even more versatile in recipes. Burdock boasts liver and lymph detoxification as well as gentle digestion stimulation. You can buy chopped dry root in the bulk herb section and find the fresh roots (sometimes called “gobo”) near other roots in the produce aisle. Peel and thinly slice the fresh roots for stir-fries and slaw; use in Asian recipes with shiitake mushrooms and sesame seeds. Simmer the fresh or dry roots in soup broth and tea. Burdock and dandelion roots can also be extracted in alcohol (tincture) or vinegar with a small dose taken as a daily bitter digestive tonic before meals.
Beets (Beta vulgaris var. rubra): These vibrant magenta root veggies have profound benefits for the liver, the detoxification powerhouse of your body. Beets protect the liver, improve its function, and appear to boost liver-friendly antioxidants. The redder the beet, the better it seems to work. Beets also show promise for cardiovascular health, thanks in part to their ability to increase nitric oxide availability, as well as benefits for liver disease, cancer, arthritis, and more. Enjoy beets juiced, in a smoothie, raw, roasted, fermented, or pickled. They’re delicious grated fresh with carrots (and perhaps a little radish and ginger) with a light drizzle of maple syrup and toasted sesame oil.
Flaxseeds (Linum usitatissimum): A whole foods detox diet should be loaded with fiber, which helps clear waste and toxins via the colon while also slowing down blood sugar spikes, minimizing cholesterol, improving satiety, and aiding weight loss. Vegetables, whole grains, and seeds are good sources of fiber, which also gives your good bacteria something to chew on, improving the quality of your microbiome. Consider increasing your daily fiber quota by sprinkling a spoonful of freshly-ground flaxseeds on your food or in your morning smoothie. Flax contains plant-based omega 3s as well as a type of beneficial phytoestrogenic fiber called lignans. Studies suggest that flaxseeds may also help reduce the risk of breast cancer and other cancers. Store flax in the freezer. If your flax smells or tastes fishy, it’s rancid and should not be used. TFL SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) n The Detox Diet by Elson M. Haas ($16.99, Ten Speed Press, 2012) n “Fiber-Famished Gut Microbes Linked to Poor Health” by Katherine Harmon Courage, Scientific American, 3/23/15 n “Flax and Breast Cancer: A Systematic Review” by G. Flower et al., Integr Cancer Ther, 9/8/13 n “Liver-Protecting Effects of Table Beet (Beta vulgaris var. rubra) . . .” by L. Vali et al., Nutrition, 2/07 n “The Potential Benefits of Red Beetroot Supplementation in Health and Disease” by T. Clifford et al., Nutrients, 2015 n The Wild Medicine Solution: Healing with Aromatic, Bitter, and Tonic Plants by Guido Mase ($18.95, Healing Arts Press, 2013)
Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hits bookstores this month. Learn about herbs, distance consults, online classes, and more at www. WintergreenBotanicals.com.
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NATURAL BEAUTY BY KELLI ANN WILSON
KEEP IT CLEAN WITH SAFE PERSONAL CARE PRODUCTS WE ALL WANT TO LOOK OUR BEST, BUT WHEN IT COMES TO BEAUTY PRODUCTS, THINGS CAN GET UGLY. THE AVERAGE WOMAN USES 12 PERSONAL CARE PRODUCTS DAILY, EXPOSING HERSELF TO 168 UNIQUE CHEMICAL INGREDIENTS, SOME OF WHICH HAVE BEEN LINKED TO BREAST CANCER, INFERTILITY, BIRTH DEFECTS, AND OTHER SERIOUS HEALTH CONCERNS. Here’s a list of chemicals you want to avoid in personal care products. Triclosan can be found in antibacterial soaps, deodorants, and toothpastes. It is typically added to inhibit the growth of bacteria and mold, but it has been classified as a pesticide and can disrupt the normal functioning of the body’s hormonal system—especially the thyroid, which regulates metabolism. Overuse of triclosan may also be linked to the development of antimicrobial-resistant bacteria, according to the US Food and Drug Administration. Researchers at Johns Hopkins have linked the chemical to an increased risk for immune system disruptions and allergies in children. Parabens are preservatives that are widely used in cosmetics. The Centers for Disease Control and Prevention (CDC) found that virtually all Americans have parabens in their bodies. Parabens have been shown to disrupt the endocrine system by mimicking the body’s natural hormone estrogen, and may cause reproductive and developmental disorders. They’ve also been linked to breast cancer and may interfere with a male’s reproductive system. Avoid any ingredient with the word “paraben” in it. Phthalates are a group of endocrine-disrupting chemicals found in nail polish and synthetic fragrance. Synthetic fragrance is used in most conventional personal care items, including shampoo, conditioner, hair spray, soap, deodorant, shaving cream, aftershave lotion, and perfume. Synthetic fragrance can contain many different chemicals, none of which
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are listed individually on the label—the government does not require companies to do so. To avoid phthalates, choose products labeled “fragrancefree.” These chemical compounds are very difficult to avoid: 95 percent of us have detectable levels of phthalates in our urine. Some of these chemicals trigger allergies and asthma; others have been linked to cancer. Formaldehyde and formaldehyde releasers, used as preservatives and antiseptics, are known human carcinogens and can trigger allergic skin How to Lighten Your reactions. You might Chemical Load see them listed as 1. Always read the ingrebronopol, DMDM hydient label on the back dantoin, diazolidinyl of a product, much as urea, imidazolidinyl you would a food label. urea, and quaterniOpt for products with um-15. Formaldehyde simple ingredient lists usage is in decline, and fewer chemicals. but formaldehyde 2. Avoid products with releasers are still synthetic fragrances, widely used in many which will be listed on US products. the label as “fragrance”
Others to Avoid
or “parfum.” Choose products scented with natural essential oils instead.
Consumers should avoid using products containing petrola3. Remember that long, tum, which is used hard-to-pronounce in some lip care words on labels aren’t products and moisalways chemicals. They turizers. This petrocan be the Latin names leum product can be for herbs. contaminated with 4. If you are buying polycyclic aromatic shampoo or toothhydrocarbons, which paste in a plastic jar have been linked to or bottle, look for the cancer. recycling codes 1, 2, or 5 and avoid numbers For more informa3 and 7—which have a tion about product greater risk of containsafety, visit Enviing phthalates. ronmental Working Group’s Skin Deep, a database that contains hazard ratings for over 64,000 personal care products: www.ewg.org/ skindeep. TFL SELECTED SOURCES “Antibacterial Soaps May Pose Health Risks, FDA Says; Should They Be Banned?” by Melanie Haiken, www.Forbes.com, 12/16/13 ■ “The Campaign for Safe Cosmetics”; “Chemicals in Cosmetics,” www.BreastCancer Fund.org, 2016 ■ “ ‘Dirty Dozen’ Cosmetic Chemicals to Avoid,” David Suzuki Foundation, http://DavidSuzuki.org ■ “Shopping Tips,” Environmental Working Group, www.ewg.org
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