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Compliments of

Natural Beauty

Moisturize, moisturize, moisturize! page 46

Herbs & Homeopathy How to survive allergy season. page 50

tasteforlife March 2017




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MARCH 2017



Smooth Operator

Make mornings better with spring smoothies.


Natural Inflammation Support

Reduce the damage by tackling the roots of pain.



Many Shades of Green

Celebrate St. Patrick’s Day with healthy takes on traditional dishes.



8 Editor’s Note 13 News Bites

Helping others can help you • Fish oil may help after heart attack • The value of exercise • More

21 Fitness Matters

How to hit the ground running.

36 Smart Supplements

The goods on supergreens.

44 Hot Products 46 Natural Beauty




Healing winter skin in time for spring.

50 Herbs & Homeopathy

Fight seasonal allergies, naturally.

55 Gluten Free Focus

Tasty wheat flour alternatives.

56 Last Word

For more health & wellness resources visit



www. www.tas teforl i

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

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D Fer m

“ amazing difference! ” within days I noticed an


*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. Certified Organic by International Certification Services, Inc., Medina, ND, USA

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© 2016 New Chapter, Inc.

1/18/17 9:54 AM

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A team of health experts including naturopaths, nutritionists, and master herbalists have carefully formulated these whole-food probiotic-fermented vitamins and minerals with herbal extracts, such as organic Turmeric and Ginger, to create complete New Chapter multivitamins for your specific life stage or health need.

New Chapter fermented multivitamins are gentle enough to take anytime—even on an empty stomach. They promote overall health as well as specific benefits such as immune, heart, stress, and energy support.* New Chapter was also the first to achieve Non-GMO Project verification and organic certification for our multivitamin products.

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Spring Is in the Air A new season is upon us, one many of us anticipate eagerly as winter winds its way to an end. If spring fever has you tempted to hit the ground running (literally), read our story about how to ease into a running routine on page 21. Inflammation affects everyone from couch potatoes to athletes. Do yourself a favor and read “Natural Inflammation Support,” starting on page 29. This article reports on the best-researched supplements, including boswellia, turmeric (curcumin), omega 3s, and fish oil. Mornings can be better with delicious beverages, including the beautiful Blueberry-Orange Jumpstart Smoothie (page 25) showcased on our cover. If you want to amp up your nutrient intake but have a hard time eating enough veggies, consider supergreens. “Green Is Good” on page 36 highlights the nutrients delivered by wheat grass, spirulina, chlorella, and barley grass, all of which have tremendous and varied health benefits. This month, our healthy recipes are a tip of the hat to the Irish, with St. Patrick’s Day choices such as Green Mashed Potatoes (page 41), Roasted Garlic Cabbage (page 42), and more. As much as spring rejuvenates the soul, it can be punishing to those with allergies. “No More Sneeze and Wheeze” on page 50 reveals which herbs to take now so you can enjoy a symptom-free spring. For those following a gluten-free diet, we have a helpful guide on page 55 that explains the many different flours that can be used for baking and beyond. Whatever spring brings your way, may the road rise to meet you, and may the wind be always at your back. To your health, Lynn Tryba



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

Editorial Advisory Board

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

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


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

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

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

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“With BioSil, you’ll love your skin, hair, and nails!”


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She’s Got Looking Beautiful, Youthful, and Healthy Down to a Science! “Ladies, It All Starts with Regaining Your Lost Collagen!” “It’s a scientific fact, after the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too. With clinically proven BioSil, you can now regain lost collagen, add new collagen, and protect both your new and existing collagen.†

“BioSil Generates Collagen the Natural Way!” 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!

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

“Put the Science of Beauty to Work for You!” Try BioSil and experience the real science at work in your skin, hair, and nails. You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at

©2017 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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SAFE • EFFECTIVE • NON-ADDICTIVE Curamin® doesn’t mask occasional pain—it gets to the source and STOPS it!*† Curamin formulas are award winning, leading pain relief products that change lives around the world for the better.*† The clinically studied ingredients in our formulas are carefully selected for effective and safe pain relief†, all without kidney, liver, or intestinal damage.*



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^SPINSscan Other Herbal Formula Subcategory Brand Rank, data ending 11/27/16.


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


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Up to 500 times stronger than turmeric** 30 groundbreaking, scientific studies The ONLY PATENTED curcumin with turmeric essential oil containing turmerones Healthy Inflammation Response*† Cellular Health Support*

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


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Make the switch to Spry products and start making these things count.

Using products from the Spry5 system make it easy to get the dentistrecommended five daily exposures of xylitol. Research has shown over and over that using xylitol products five times throughout the day is the best way to keep your teeth healthy. The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that work together.  If you brush your teeth, use mouthwash, chew gum, eat mints or candy you should make it count.

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1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and effective. Find your nearest Spry5 retailer at Or visit

4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.

news bites foods, supplements & prevention


Helping others

CAN HELP YOU Older adults who participate in formal volunteer opportunities appear to have better mental health and wellbeing, according to a British study. The researchers said volunteering provides a sense of purpose. “Voluntary action might provide those groups with greater opportunities for beneficial activities and social contacts, which in turn may have protective effects on health status,” said Faiza Tabassum, PhD. SOURCE “Volunteering Later in Life Can Enhance Mental Health and Wellbeing,” University of Southampton, 8/8/16


FISH OIL may help after heart attack The benefits of omega-3 fatty acids for heart health are well documented. They’ve been shown to reduce blood pressure, decrease inflammation, and slow the progression of artery-clogging plaque. Excellent sources of omega 3s include fatty, coldwater fish such as salmon, tuna, sardines, and herring. A 2016 study determined that high doses of fish oil supplements improved heart function in a group of patients who had suffered heart attacks. The supplements also contributed to less scarring of the heart tissue. Researcher Raymond Kwong, MD, said the omega 3s may permit the heart to contract more easily and may reduce swelling in undamaged regions. Participants took four grams of fish oil per day for six months, and were compared to a group who received a placebo. While the treatment was found to be safe and effective, be sure to discuss supplementation with your healthcare practitioner. SELECTED SOURCES “High Doses of Fish Oil Might Help Healing After Heart Attack,”, 8/2/16 ■ “Omega-3 Fatty Acids from Fish Oil May Aid Healing After Heart Attack,” American Heart Association Rapid Access Journal Report, 8/1/16 www.tas teforl i

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news bites

foods, supplements & prevention


Gaining by GAMING? An hour or so per week playing video games can have benefits for kids. But spending nine or more weekly hours at such games can lead to conduct problems, peer conflicts, and reduced social abilities. “Video gaming per se is neither good nor bad, but its level of use makes it so,” said researcher Jesus Pujol, MD. He found that an hour a week led to improved motor skills and higher academic scores. Additional time did not provide additional benefits. The study, published in the Annals of Neurology, included more than 2,400 kids ages 7 to 11. SOURCE “How Long Should Children Play Video Games?”, 10/12/16

Devices HINDER SLEEP Having access to a device such as a smartphone or tablet at bedtime can impair a child’s sleep patterns. A report in JAMA Pediatrics found an 88 percent increased risk for insufficient sleep among kids 6 to 18 when they had such access at least three times a week. Even an unused device in the room increased the risk. SOURCE “Association Between Portable Screen-based Media Device Access or Use and Sleep Outcomes” by B. Carter et al., JAMA Pediatrics, 10/31/16


Twin study shows VALUE OF EXERCISE An interesting study of twins linked moderately vigorous physical activity to better cognition in the long term. More than 3,000 twins participated in the 25-year program, which compared cognition in pairs where one twin was more physically active than the other. The researchers focused on exercise that was more strenuous than walking. A moderate level of physical activity was found to be sufficient for memory protection, and the most inactive twins had significantly higher risks for cognitive impairment. Participants were 49 years old, on average, at the start of the study. SOURCE “Midlife Physical Activity Is Associated with Better Cognition in Old Age,” University of Helsinki, 9/9/16

DID YOU KNOW? People who bike regularly appear to have a lower risk for cardiovascular disease. Cycling for as little as half an hour a week offers some protection, while regular biking for recreation or commuting can lead to bigger health gains. 14 tasteforlife

SOURCE “Recreational, Commuter Biking Linked to Lower Cardiovascular Disease Risk,” American Heart Association, 10/31/16

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Introducing Rainbow Light Vibrance™, a new line of multivitamins that work at a cellular level so you can be your best self every day. Formulated with our unique Cellubright™ complex that combines: • Our rainbow blend of organic fruits and vegetables • Plus a probiotic, prebiotic, and enzyme blend to support healthy digestion & absorption

Learn more at

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news bites

foods, supplements & prevention CATCHING ON

SEAFOOD INTAKE is up Americans added a pound of fish and other seafood to their average annual intake in 2015. The average of 15.5 pounds per year falls short of the US dietary guidelines, which recommend eating 8 to 12 ounces per week. The National Oceanic and Atmospheric Association (NOAA) report also found that lobster, crab, shrimp, salmon, and Alaska Pollock are the highestvalue commercial species. SELECTED SOURCES “Fisheries of the United States, 2015,” NOAA Office of Science and Technology, 2016 ■ “NOAA: Americans Added an Extra Pound of Seafood to Their Diet in 2015,”, 10/26/16

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# ABSORBED form of curcumin

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Scientific scrutiny revealed that Theracurmin was more bioavailable on a milligram-to-milligram basis than other leading◊ enhanced and regular forms of curcumin. As measured by SPINS 2014 data. *This statement has 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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NEEDS OMEGA-3s Based on SPINS Scan Data

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news bites

foods, supplements & prevention

Ashwagandha may AID WEIGHT CONTROL Chronic stress is linked to overeating and reduced levels of physical activity. Ashwagandha root extract significantly lowered psychological stress and physiological stress in a group of adults in a recent study. It also helped reduce food cravings and led to a 3 percent reduction in body weight and body mass index (BMI). Participants showed symptoms of chronic, routine work-related stress at the start of the study. They took 300 milligrams of ashwagandha (Withania somnifera) twice a day for eight weeks, or a placebo. Cortisol levels (a marker of physiological stress), body weight, BMI, and “perceived stress” were assessed at the beginning of the trial and after four and eight weeks. In addition to lower levels of stress, the ashwagandha group reported improved well-being. The researchers concluded that ashwagandha “can be useful for body-weight management in patients experiencing chronic stress.” SOURCE “Re: Ashwagandha Useful for Weight Management in Adults Under Chronic Stress” by Heather S. Oliff, PhD,, 5/31/16

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Visit Expo West BOOTH #1545 to sample & VOTE on our LIMITED EDITION Green Vibrance FLAVORS! www.tas teforl i

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Gluten-free recipes galore!

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

For brownie recipe, visit

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RUN FOR YOUR LIFE RUNNING IS A GREAT WAY TO STAY IN SHAPE AND BURN CALORIES. IT ALSO CAN HELP YOU TO FEEL GREAT— PROVIDED YOU GET OFF ON THE RIGHT FOOT. Have you ever wondered why some people run in the rain or jog through the snow? The term “runner’s high” is not an exaggeration: Running can provide a feeling of well-being. It’s great for reducing stress and clearing your mind. And no, it’s not necessary to become a fanatic to enjoy the benefits. Before you begin, consult with your healthcare practitioner, especially if you have any medical conditions that could pose a risk, such as heart, lung, or joint issues. However, most people who can walk easily for 30 minutes will find that they can run too.

First Steps Start by walking. Choose good footwear. Many injuries can result from footwear with poor support or broken-down cushioning. Choose a short course that you know—perhaps a half-mile or so, depending on your condition— and walk it briskly. Try to exercise at the same time every day. Once you can walk the course easily, without pain or discomfort, try breaking intermittently into an easy jog—short steps, eyes forward—slowing down to a walk when you begin to grow winded. Then resume jogging. Remember that it’s best to build up to running gradually. Should you encounter persistent pain, lay off for a few days or consult your doctor. After a short time, you will find you are doing less walking and more jogging. And before long, depending on your age and condition, you will be able to jog the entire length of the Race Your Way to Motivation course as easily as you once walked Find a nonintimidating race, like a local 5K (a it. Then it’s time to extend your 3.1-mile race), and sign up for it. Having this jog or quicken your pace. You kind of goal—and paying the entrance fee— are on your way to becomwill keep you focused and motivated to stay ing a dedicated runner! on schedule with your training. A simple trainTFL ing formula is to train three days a week. Two days a week, you can run or run/walk 20 to 30 SELECTED SOURCES “How minutes. Take a longer run or run/walk on the to Go from Sedentary to Running in Five Steps,” weekend. Shoot for 40 minutes to an hour. ■ “How to Start Running,” ■ “How to Start Running,”

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The Change by Milan Ross and Scott Stoll, MD ($24.95, Square One Publishers, 2016) Sometimes getting healthy isn’t a choice—after the heartbreaking experience of not being able to accompany his son on a ride at Universal Studios because of his weight, Milan Ross knew it was time to make a change. As an employee of Whole Foods, Milan was eligible to sign up for his company’s immersion health program, aimed at helping overweight individuals change their habits and attitudes toward food and fitness. The weeklong course provides instruction in nutrition, exercise, and cooking. Milan and Dr. Stoll have teamed up to share Milan’s amazing 225pound weight-loss experience in their new book, The Change. The book alternates between the two authors’ points of view, with Milan sharing his personal story, and Dr. Stoll guiding readers through his Immersion program. Be sure to look for The Change Cookbook, out later this year.

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Cure Back Pain by Jean-François Harvey, BSc, DO ($24.95, Robert Rose, 2016) Oh, my aching back! How many times a week do you utter these words? Perhaps it’s time to get moving with Cure Back Pain, written by osteopath and university professor JeanFrançois Harvey. Dr. Harvey’s book teaches readers the Spinal Training method, which combines the latest science in osteopathy, biomechanics, and kinesiology with traditional knowledge from Pilates, yoga, and physical therapy. With 200 step-by-step photos illustrating everything from spinal anatomy to exercise routines, Dr. Harvey’s book offers a broad range of tools and a customized approach to preventing and alleviating back pain. Designed for all fitness levels, Cure Back Pain aims to help readers strengthen back muscles, improve posture, and reduce tension and stress by getting to the root of back pain, and offering ways to naturally relieve and prevent it.

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The Cancer Revolution by Leigh Erin Connealy, MD ($25.99, Da Capo Press, 2017) Most of us have been touched by cancer in one way or another—we either know someone diagnosed with this challenging disease or we have battled it ourselves. Each year more than 1.5 million people are diagnosed with some type of cancer. Dr. Leigh Erin Connealy, founder and medical director of the Center for New Medicine and the Cancer Center for Healing in Irvine, California, is taking aim at this startling statistic in The Cancer Revolution. Dr. Connealy’s approach to cancer management centers around six main cancer strategies: using food as medicine; removing toxins; harnessing the power of supplements; getting active; reducing stress; and improving immunity through sleep. Dr. Connealy’s book is the product of her 30 years of integrative medical experience, and aims both to treat cancer and to prevent it by combining the latest medical science and techniques with key lifestyle adjustments.

A Teen’s Guide to Gut Health by Rachel Meltzer Warren, MS, RDN ($15.95, The Experiment, 2017) Having a digestive disorder at any age can be challenging, but it can be particularly painful and embarrassing for teenagers. Teens with gut health concerns often have trouble getting a proper diagnosis, and can see declines in school performance due to frequent absences and illness-related anxiety and depression. The goal of Rachel Meltzer Warren, a nutrition counselor for teens and adults, is to provide hope and relief for teens with IBS, Crohn’s, colitis, and other related digestive disorders in A Teen’s Guide to Gut Health. Focusing on FODMAPs—difficult-to-digest carbohydrates—Dr. Warren offers a two-part elimination diet to help teens zero in on the foods making them sick. She also offers 30 gluten-free recipes that teens can make on their own: simple to prepare but packed with flavor. The meal plans and shopping lists included in Dr. Warren’s book will help teens and their families make a smooth transition to a low-FODMAP diet.

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Smooth Operator B Y E VA M I L O T T E

SMOOTHIE TIPS AND RECIPES With their endless flavor combinations, smoothies can serve as meal replacements, workout boosters, and even sweet dessert treats. Here are some tips on making the best blended beverages. ■

For the smoothest consistency, pour liquids into the blender container first. This will help the solid ingredients liquefy evenly. Next add any powders (protein, cacao, superfoods). Cover with soft items (berries, avocados, bananas, cucumbers). This keeps the powders from sticking to the lid when the blender is turned on. Hard ingredients come next (frozen fruit, raw fibrous vegetables). As a last addition, include any ice. If adding raw nuts, seeds, or oats, soak them first. It will give the final product a creamier texture. For a quick-soaking technique, cover the item with boiling water for 10 minutes. Drain, rinse thoroughly, and add to the blender. When using protein powders, look for high-quality, easily digested varieties. Organic, raw, sprouted, and unsweetened versions are good choices. Begin by adding 1 tablespoon or 1 scoop. Add more to taste, if desired. Keep in mind, though, that too much protein powder can give the smoothie a powdery aftertaste and throw off the flavors of the other ingredients. Boost the nutritional value of your smoothies with add-ins. Consider adding 1 teaspoon to 1 tablespoon chia, flax, or hemp seeds. Or add ¼ to

K teaspoon of green powders, such as spirulina or chlorella. Wheatgrass powder can be added in the amount of K to 1 teaspoon. For some “good” bacteria, toss in K teaspoon of probiotic powder. Healthy fats in the form of olive, hemp, flax, pumpkin seed, macadamia nut, coconut, and avocado oils are best added in the amount of 1 teaspoon to 1 tablespoon. ■

Is your smoothie in need of flavor? Try adding one or more of the following: extracts (almond, mint, vanilla); fresh citrus zest; fresh herbs (mint, basil, parsley, cilantro); ground spices (clove, nutmeg, ginger, cardamom, cinnamon); lemon, orange, or lime juice; raw cacao or unsweetened cocoa powder.

Frozen vegetables are your friends. If you don’t like the flavor of broccoli or Brussels sprouts, try adding the frozen, unsalted varieties instead of the fresh. The cold temperature of the frozen veggies adds convenient nutrition, reduces flavor sensitivity, and gives a desired frosty texture.

The quickest and easiest way to clean the blender canister after use is to immediately rinse it with warm water. Then fill the canister with warm water halfway and add two very small drops of dish soap. Place the canister (with its lid on!) back on the blender base and blend for 30 seconds. Remove canister and rinse it to remove any soapy residue.

SELECTED SOURCES The Blender Girl Smoothies by Tess Masters ($16, Ten Speed Press, 2015) ■ Simple Green Smoothies by Jen Hansard and Jadah Sellner ($24.99, Rodale, 2015) ■ Superfood Smoothies by Julie Morris ($16.95, Sterling, 2013)

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Carrot-Mango Lassi dGV

Kitchen Note: If you’ve ever wondered what to do with the greens from your roots, give this recipe a try. Feel free to use a small amount of carrot, radish, or other root greens (yes, they are edible but strong; they may overpower your drink, so use sparingly).

5 minutes prep time ■ serves 2

Per serving: 369 Calories, 5 g Protein, 23 g Carbohydrates, 6 g Fiber, 32 g Total fat (28 g sat, 1 g mono), 134 mg Sodium, ★★★★★ Vitamin K, Copper, Manganese, ★★★ Vitamin C, Phosphorus, ★★ Magnesium, ★ Vitamin A, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Pantothenic acid, Iron, Potassium, Selenium, Zinc

From Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017)

2 1 K 3 1-2

medium carrots, cleaned and roughly chopped c mango (fresh or frozen) c coconut milk Tbsp coconut nectar or honey Tbsp fresh lime juice Few ice cubes (optional)

Add all ingredients to a blender and process until smooth. Add water if you’d like a thinner consistency. Per serving: 317 Calories, 3 g Protein, 51 g Carbohydrates, 5 g Fiber, 15 g Total fat (13 g sat, 1 g mono), 54 mg Sodium, ★★★★★ Vitamin A, ★★★★ Vitamin C, ★★★ Copper, Manganese, ★ Vitamin B1 (thiamine), B3 (niacin), B6, E, K, Biotin, Magnesium, Phosphorus, Potassium

Sweet Potato Smoothie dGV

From Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017)

5 minutes prep time ■ serves 3

1 c cooked sweet potato or puree (cooked without salt or spices) 1 (14-oz) can coconut milk K-in piece fresh ginger O c lemon or lime juice Dash of cinnamon Dash of nutmeg or allspice Few ice cubes (optional) Add all ingredients to a blender and process until smooth. Add water if you’d like a thinner consistency. Per serving: 360 Calories, 4 g Protein, 22 g Carbohydrates, 5 g Fiber, 32 g Total fat (28 g sat, 1 g mono), 46 mg Sodium, ★★★★★ Manganese, ★★★★ Vitamin A, Copper, ★★★ Vitamin C, ★★ Magnesium, Phosphorus, ★ Vitamin B3 (niacin), B6, Pantothenic acid, Iron, Potassium, Selenium, Zinc

Beet-and-Celeriac-Greens Smoothie dGV From Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017) 10 minutes prep time ■ serves 3

1 bunch of fresh beet greens, excluding stalks, washed and chopped 1 bunch of fresh celeriac greens, including stalks, washed and chopped K c fresh or frozen fruit of your choice (mango or pineapple works well) K Granny Smith apple, peeled and chopped 1 (14-oz) can coconut milk Few ice cubes (optional) Add all ingredients to a blender and process until smooth. Add water if you’d like a thinner consistency.

Blueberry-Orange Jumpstart Smoothie GnV From Good Housekeeping Juices & Smoothies by the editors of Good Housekeeping ($16.95, Hearst Books, 2015)

5 minutes prep time ■ serves 2

1 K K 2 ¼ 2

c frozen strawberries c fresh blueberries c fresh orange juice tsp grated, peeled fresh ginger c plain low-fat yogurt ice cubes

1. In a blender, combine strawberries, blueberries, orange juice, ginger, yogurt, and ice cubes. 2. Blend until smooth, scraping down side of container occasionally. 3. Pour into 2 tall glasses and serve. Kitchen Note: To peel ginger, use a vegetable peeler or the edge of a teaspoon to scrape away the thin skin. Be careful to remove only the very top layer of skin because the flesh directly beneath is the youngest and most delicate. Per serving: 96 Calories, 3 g Protein, 22 g Carbohydrates, 3 g Fiber, 1 g Total fat, 26 mg Sodium, ★★★★★ Vitamin C, ★★ Manganese, ★ Vitamin K, Copper

“Milk” and Honey dGV

From Good Housekeeping Juices & Smoothies by the editors of Good Housekeeping ($16.95, Hearst Books, 2015)

5 minutes prep time ■ serves 2

1K 1 1 2 1

c unsweetened almond milk medium Kirby cucumber, peeled and sliced c seedless green grapes medium stalks celery, peeled and sliced Tbsp honey

1. In a blender, combine almond milk, cucumber, grapes, celery, and honey until smooth. 2. Pour into 2 tall glasses. Kitchen Note: In place of unsweetened almond milk, other options can be used such as soy milk, cow’s milk, or coconut milk. Per serving: 167 Calories, 3 g Protein, 36 g Carbohydrates, 4 g Fiber, 2 g Total fat (1 g mono), 167 mg Sodium, ★★★★★ Vitamin E, ★★★ Vitamin C, ★★ Calcium, ★ Vitamin K, Copper, Phosphorus, Potassium

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NEW Perfect Hair, Skin & Nails Supplement

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NEW Perfect Hair, Skin & Nails illuminates your natural beauty with proven skin results from Astaxanthin, a rare plant-nutrient from organic algae.* Grown in water originating in the Himalayas and sunlightactivated, this Astaxanthin has antioxidant action over 50x stronger than Vitamin C. And it’s clinically proven to maintain youthful appearance.*

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† Made with organic algae and aloe

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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. © 2017 New Chapter, Inc.

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Certified Organic by International Certification Services, Inc., Medina, ND, USA

1/18/17 9:52 AM


Natural Inflammation Support MEET YOUR MANY OPTIONS

Inflammation is not only the underlying mechanism of pain—including achy muscles and swollen joints—but also a root cause of many other health concerns, including autoimmune diseases, infections, heart disease, diabetes, cancer, Alzheimer’s disease, and obesity. It’s a complex and multidimensional process designed to ensure the body’s survival, but when unchecked, it can severely diminish both quality of life and even lifespan. Think of inflammation as fire: A little bit, here and there where needed, is extremely useful. But if your backyard barbecue gets out of control and turns into a five-alarm fire, the damage can be devastating. Fortunately, there are many natural www.tas teforl i

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Tart Cherry Juice



Omega 3s

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options to help you get excessive inflammation in check.

■ Tart Cherry Juice (Prunus cerasus) prevents and treats muscle Why Go pain and inflammation resulting from Natural? overexertion. In a recent double-blind If you are battling study, an ounce of tart cherry juice chronic pain and While anti-inflammatory herbs and concentrate consumed morning and inflammation, supplements abound, they are no night for four days prior to, and three exploring natural match for good anti-inflammatory days after, soccer trials significantly remedies makes habits in your daily diet and lifestyle. reduced inflammation, muscle soresense. Common Combine them, and you’re golden. ness, and recovery time, compared side effects of While many diets offer potential with a placebo. This finding confirms over-the-counter for decreasing inflammation, the the results of many other clinical studNSAIDs include Mediterranean diet is among the least ies using a shot of concentrate or a full stomach pain, restrictive and best researched. This glass of juice per serving. ulcers, liver or diet emphasizes high-fiber vegetakidney problems, Tart cherry squelches inflammation bles, fruits, beans, whole grains, nuts, rashes, wheezing, and oxidation to counteract the damseeds, eggs, olive oil, fish, and smaller high blood presage of overexertion, rivaling NSAIDs sure, headaches, amounts of other meats—as well as but without the side effects. It may dizziness, ringing perhaps the occasional glass of red also decrease inflammation in rheuin ears, and leg wine. It avoids or limits foods known matoid arthritis, and studies suggest swelling. to increase inflammation, including that it promotes healthy melatonin sugar and high-glycemic foods, trans levels, resulting in better sleep, when fats, processed and refined foods, and taken twice daily. Read the ingredients all foods to which you individually are label carefully to ensure you’re buying allergic or sensitive: Common culprits 100 percent tart cherry juice. include gluten, dairy, soy, corn, eggs, and nightshades, ■ Boswellia (Boswellia serrata, B. carterii) resin, but the list varies from person to person. also known as Indian frankincense, shows A good night’s sleep, stress management, and regupromise as a safer NSAID alternative. It excels lar exercise can also decrease inflammation. at reducing chronic and acute pain, and relieves symptoms related to inflammation-based autoimmune diseases such as rheumatoid arthritis (RA), In addition to making diet and lifestyle changes, you osteoarthritis, cluster headaches, colitis, Crohn’s might want to try some of the following herbs and disease, and asthma. A review of the clinical dietary supplements. Here are some of the most effecresearch found that boswellia reduces symptoms tive and best researched:

The Anti-Inflammatory Diet & Lifestyle

Supplemental Support

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in 60 to 70 percent of people with those diseases. It inhibits the inflammatory compound 5-lipoxygenase (5-LOX). One study found it just as effective as an anti-inflammatory medication for osteoarthritis in the knee—taking slightly longer to take effect but providing longer-lasting relief. Boswellia is usually taken in capsule form. It may cause mild stomach upset (so take it with food), but it is otherwise generally well tolerated. ■ Turmeric (Curcuma longa), with its key constituent, curcumin, fights along various inflammatory pathways, most notably by inhibiting Cox-2 and NF-kB. Long-term use can reduce the inflammation and pain associated with rheumatoid and osteoarthritis. In a four-week study, 1,500 milligrams (mg) of turmeric extract daily worked just as well as 1,200 mg of ibuprofen, with fewer side effects. In foods, try adding a half-teaspoon or more of turmeric powder to a favorite dish each day. Though generally safe, turmeric may aggravate heartburn and upset the stomach (but less than NSAIDs), and it may thin the blood. ■ Omega 3s & Fish Oil have been used for musculoskeletal and disc diseases for some 300 years. They may be among the most potent of natural anti-inflammatories, increasing the body’s own anti-inflammatory compounds while inhibiting inflammatory compounds such as 5-LOX, Cox-2, cytokines, and certain prostaglandins. Omega 3s help to decrease inflammation in and degradation of cartilage in osteoarthritis. They work best when consumed daily, one-half to 5 grams of total EPA and DHA taken with food. Interestingly, in a two-year study of knee osteoarthritis, the low and high ends of this dosage range worked equally well. Fish oil easily goes rancid, negating its health benefits, so purchase a high-quality brand and store it in the fridge. A strong fishy flavor or odor suggests rancidity. Note that fish oil may interact with blood thinners, so you may want to consult your healthcare practitioner. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “Boswellic Acids and Their Role in Chronic Inflammatory Diseases” by H.P. Ammon, Adv Exp Med Biol, 2016 ■ “Cherry Juice Targets Antioxidant Potential and Pain Relief” by K.S. Kuehl, Med Sprt Sci, 2012 ■ “Effect of Tart Cherry Juice (Prunus cerasus) on Melatonin Levels and Enhanced Sleep Quality” by G. Howatson et al., Eur J Nutr, 12/12 ■ “Efficacy and Safety of Curcuma domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis: A Multicenter Study” by V. Kuptniratsaikul et al., Clin Interv Aging, 3/20/14 ■ “An Experimental Study of a Mediterranean Diet Intervention for Patients with Rheumatoid Arthritis,” by L. Skoldstam et al., Ann Rheum Dis, 3/03 ■ “Montmorency Cherry Juice Reduces Muscle Damage Caused by Intensive Strength Exercise” by J.L. Bowtell et al., Med Sci Sports Exerc, 8/11 ■ “Natural Anti-inflammatory Agents for Pain Relief” by J.C. Maroon et al., Surg Neurol Int, 2010 ■ “Open, Randomized, Controlled Clinical Trial of Boswellia serrata Extract as Compared to Valdecoxib in Osteoarthritis of Knee” by S. Sontakke et al., Indian Journal of Pharmacology, 2007 ■ “Sour Cherry (Prunus cerasus) Seed Extract Increases Heme Oxygenase-1 Expression and Decreases Proinflammatory Signaling in . . .” by F. Mahmoud et al., Int Immunopharmacol, 5/14 ■ “The Spice for Joint Inflammation: Anti-inflammatory Role of Curcumin in Treating Osteoarthritis” by K-Y Chin, Drug Des Devel Ther, 2016

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Makes 10-12 pancakes. (gluten free, grain free, dairy free, soy free, refined sugar free)


• 2 cups of almond flour • 4 tbsp NeoCell Collagen Peptides • 3 large eggs • ¾ cup water

• 2 tbsp honey • ½ tsp baking soda • ½ tsp fine sea salt • liquid coconut oil


200 1. Preheat the oven to 200˚ 2. In a large mixing bowl, whisk together the almond flour, NeoCell Collagen Peptides, eggs, water, honey, baking soda, and salt. 3. Heat a skillet or griddle over medium-low heat until a drop of water sprinkled on the pan sizzles immediately. Brush the pan with oil and let heat for a few seconds. 4. Ladle a scant ¼ cup of pancake batter onto the pan for each pancake. Cook until the bottoms are golden brown and the edges appear dry, about 5 minutes. Gently flip and cook 1 - 2 minutes or until the bottoms are browned and the pancakes feel firm to for another 1½ the touch. Keep the cooked pancakes warm in the oven while preparing the rest. Serve warm with desired toppings. FOR MORE COLLAGEN INFUSED RECIPES VISIT NEOCELL.COM/RECIPES

© 2017 NeoCell corp.


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4 Freezing Tips 1 Rotate your inventory

Fresh or frozen, all foods are best used as soon as possible. Be sure to use oldest items first to keep your inventory fresh.

2 Thaw slowly The best way to thaw frozen foods is in the refrigerator overnight. Forget to do that? Immerse frozen foods in their containers in cold water, changing the water until the foods reach room temperature. Soups, sauces, and stews can be heated slowly, covered, until they come to a boil. Remember to stir often.

TIME-CRUNCH STRATEGIES USING YOUR FREEZER AS A TIME-SAVING TOOL FORGET THOSE HIGH-TECH GADGETS AND APPS INTENDED TO SAVE YOU TIME. TURNS OUT, YOU’VE GOT A LOW-TECH DEVICE—YOUR FREEZER—WHICH, IF STOCKED WISELY, CAN SAVE THE DAY! Here are five must-have items for whipping up healthy meals in a flash. ✔ Veggie burgers Who says fast food has to be unhealthy? Cook these burgers in the skillet and pair with lettuce, tomatoes, and whole-grain buns. ✔ Ground meat Ground meats such as chicken and turkey are extremely versatile. When you brown the meat with veggies, such as garlic, onion, or mushrooms, the fat rendered naturally flavors the vegetables, making them the perfect complement in sauces, soups, or stews. ✔ Baby peas Peas go with almost anything—soups, pasta, salads. They add dots of healthy green color to entrées and appetizers, and they make a nutritious side dish on their own. If you’re making a recipe and don’t have the fresh chopped parsley or basil it calls for, substitute baby peas. ✔ Soups and stews Soups and stews can be time-consuming but not if that time is doing double duty. Making enough soup or stew for two meals takes only a few more minutes than making one meal. Store the second helping in single-servings or a family-size batch in freezer-safe containers or double-bagged freezer bags. Thaw in the fridge overnight, then reheat when you get home from work the next day. ✔ Rice and grains Cook, then freeze, brown rice, quinoa, split peas, even red wheat in bulk or family-size portions. You can use them as a base layer in stir-fries, side dishes, or added to soups and broths. TFL

3 Label it Once frozen, it’s often hard to tell what the container holds. Labeling packages with the contents and the date helps identify them. It also helps you keep your freezer stock properly rotated.

4 Let it cool

SELECTED SOURCES “The Food Lab: How to Preserve Fresh Spring and Summer Produce” by J. Kenji Lopez-Alt, www., 5/20/13 ■ “New Year’s Freezer Guide: What to Buy” by Allison Fishman,, 1/22/10 ■ “Smart Tips for Stocking Your Freezer” by Tracey Seaman and Tanya Wenman Steel,, 2008 www.tas teforl i

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Cool hot food before you pop it in the freezer. Otherwise, it will raise the temps in the freezer, and the food will not freeze uniformly.

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GREEN IS GOOD SUPERGREENS FOR HEALTH GREEN FOODS REALLY PACK IT IN: THEY OFFER SERIOUSLY HIGH NUTRIENT LEVELS SQUEEZED INTO A RIDICULOUSLY SMALL SPACE. THIS MEANS THAT GREEN FOODS GIVE YOU MORE BANG FOR YOUR BUCK IN BOOSTING THE QUALITY OF YOUR DIET—UPPING THE AMOUNT OF PROTEIN, VITAMINS, AND MINERALS IN YOUR DAY. A wide variety of plants grown both on land and in water fall into the “green foods” category, including the microalgae spirulina and chlorella, as well as cereal grasses such as barley grass and wheat grass. Green foods, regardless of their land or water origin, share the common trait that makes them green: chlorophyll. Chlorophyll is known as the lifeblood of the plant world. When you eat foods that contain chlorophyll, its potent effects— namely antioxidant power, anti-inflammatory actions, and wound healing—are available to your body. With the lack of green foods on all-too-many people’s plates, green powders are a convenient way to make up for that nutritional deficit. If you want to try green foods, you can juice them or mix 1 to 3 teaspoons of green food powder or flakes with water or juice. Some people find the flavor to be strong; you can mask it with flavorful juices such as blueberry or pomegranate. Let’s take a look at four of the most popular green foods: wheat grass, barley grass, spirulina, and chlorella.

Wheat Grass Wheat grass juice has served as a leader in the green foods arena for over three decades. Its fans have lauded it for easing digestive ailments, as well as for purifying the blood and detoxifying the liver. The scientific world is catching up. Recent studies demonstrate significant symptom relief after just a month of daily consumption of wheat grass juice (3.4 ounces) by those with ulcerative colitis, an inflammatory disorder affecting the colon. Researchers remain intrigued with the potential of wheat grass to fight cancer, be a supportive adjunct during chemotherapy, provide

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some relief to those with rheumatoid arthritis, and potentially have a role in controlling obesity.

Barley Grass Barley grass, which is the young green leaves of the barley plant, lends itself to numerous promising research directions, including anti-cancer potential, anti-inflammatory activity, improved blood flow, better digestion, and an overall detoxifying effect. It offers high levels of antioxidants, vitamins, minerals, and amino acids. A new investigative avenue is showing barley grass powder to be a potential sleep aid for those with insomnia. A compound in barley grass called GABA (which functions as a neurotransmitter), the minerals calcium and magnesium, and the B vitamins all potentially contribute to a sleep-promoting effect.

Spirulina Spirulina is thought to be the first form of life on the planet that relied on photosynthesis. A growing number of studies laud this green food for its ability to kick the body’s infection-fighting defenses into high gear. Spirulina’s immune benefits are being researched both in relation to cancer prevention and as a virus fighter. The antioxidant powers of spirulina underlie many of its researched benefits in terms of preventing atherosclerosis, heart failure, and high blood pressure. In studies with human volunteers, spirulina worked to protect muscles from freeradical damage during exercise, and also boosted the body’s production of immune-fighting antibodies.

Chlorella The microalgae chlorella carries a reputation for detoxification, especially when it comes to getting heavy metals out of the body. Clinical trials with chlorella supplements have found that daily use of this green food reduces cholesterol and triglyceride levels. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Advances in Treatment of Ulcerative Colitis with Herbs . . .” by P. Wan et al., World J Gastroenter, 2014 ■ “The Antioxidant, Immunomodulatory, and Anti-inflammatory Activities of Spirulina: An Overview” by Q. Wu et al., Arch Toxicol, 2016 ■ “Impact of Daily Chlorella Consumption on Serum Lipid and Carotenoid Profiles in Mildly Hypercholesterolemic Adults: A Double-blinded, Randomized, Placebo-controlled Study” by N.H. Ryu et al., Nutr J, 6/11/14 ■ “The Medical Use of Wheatgrass . . .” by G. Bar-Sela et al., Mini Rev Med Chem 2015 ■ “Strategies of Functional Foods Promote Sleep in Human Being” by Y. Zeng et al., Curr Signal Transduct Ther, 2014 ■ “Therapeutic Potential of Young Green Barley Leaves in Prevention and Treatment of Chronic Diseases: An Overview” by L. Lahouar et al., Am J Chin Med, 2015

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Green Mashed Potatoes From the American Institute for Cancer Research,

35 minutes prep time ■ serves 4

dGnV 1K c lightly packed baby spinach leaves O lb small potatoes, preferably yellowfleshed 1 large garlic clove, peeled N c finely chopped scallions, green part only 1 Tbsp extra-virgin olive oil Salt and freshly ground black pepper 1. Place spinach in a food processor. Whirl, stopping as needed to scrape down sides of bowl, until spinach is finely chopped and moist but not puréed. (This step can also

be done with a large, sharp knife.) Set aside. 2. Place potatoes and garlic in a saucepan. Add cold water until the level is 2 inches above potatoes. Set pan over medium-high heat until water boils. Reduce heat and cook until potatoes are very soft, 20 to 25 minutes, depending on their size. 3. Drain potatoes and garlic in a colander. Immediately return them to hot pot, shaking pot until potatoes look dry. With a fork, mash potatoes to break them up. 4. Add spinach, scallions, and oil. Mash until potatoes are fluffy and bright green with skins well mixed in. Spinach will be wilted rather than soft. Season to taste with salt and pepper. Serve immediately. Per serving: 104 Calories, 2 g Protein, 16 g Carbohydrates, 2 g Fiber, 4 g Total fat (1 g sat, 3 g mono), 88 mg Sodium, ★★★ Vitamin C, ★ Vitamin B3 (niacin), B6, Copper, Manganese, Potassium

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Simple Shepherd’s Pie dn

From Pub Grub by the editors of Good Housekeeping, Redbook, and Country Living ($16.95, Hearst Books, 2016)

50 minutes prep time ■ serves 8

2 3 1 1 1 1 2K

Tbsp extra-virgin olive oil small carrots, chopped c frozen pearl onions lb lean ground turkey Tbsp all-purpose flour c frozen peas tsp chopped fresh rosemary Salt and freshly ground black pepper O c low-sodium chicken broth 3 c leftover mashed potatoes

1. Preheat oven to 400°. 2. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

Emerald Salad dnV From the American Institute for Cancer Research,

25 minutes prep time ■ serves 4

1 slice oatmeal bread Canola oil spray 12 Boston lettuce leaves 12 pink grapefruit sections (fresh, jarred, or canned) 12 thin avocado slices (K medium avocado) 2 kiwi fruit, peeled and thinly sliced 12 finely-sliced green bell pepper rings K c grapefruit juice 2 Tbsp lime juice 1–2 Tbsp honey, preferably clover 1 Tbsp minced fresh mint leaves, or according to taste 1K tsp extra-virgin olive oil Salt and freshly ground black pepper 1. Preheat oven to 350°. 2. To make croutons, coat one side of bread with cooking spray. Bake on a rack in center of oven for 3 minutes, until bread is dry and almost hard in center. Let bread sit 2 minutes. With a serrated knife, cut bread into K-inch cubes and set aside. 3. On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in center. Arrange kiwi fruit slices in an overlapping ring around them. Place 3 bell pepper rings over grapefruit and avocado. 4. For the dressing, whisk together in a small bowl the grapefruit and lime juices, 1 tablespoon of the honey, and the mint. Whisk in oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add remaining honey, as desired. 5. To serve, drizzle dressing over top of each salad. Sprinkle onefourth of the warm croutons over each and serve. Kitchen Note: Tasting of spring, this dish offers lots of green, making it a suitable dish for St. Patrick’s Day. Per serving: 160 Calories, 3 g Protein, 25 g Carbohydrates, 4 g Fiber, 7 g Total fat (1 g sat, 4 g mono, 1 g poly), 120 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin B6, Folate, Copper, Magnesium, Manganese, Potassium

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3. Add turkey and cook, breaking up meat with a wooden spoon, until browned, about 6 minutes. 4. Stir in flour and cook for 3 minutes more. Stir in peas and rosemary. Season with salt and pepper. Transfer to a 9- to 10-inch deep-dish pie pan or individual ramekins. 5. Spread mashed potatoes atop turkey mixture. Bake until golden on top and heated through. Per serving: 242 Calories, 13 g Protein, 22 g Carbohydrates, 4 g Fiber, 12 g Total fat (4 g sat, 5 g mono, 2 g poly), 377 mg Sodium, ★★★★★ Vitamin A, ★★★ Vitamin B3 (niacin), ★★ Vitamin B6, ★ Vitamin B1 (thiamine), C, Copper, Manganese, Phosphorus, Potassium, Zinc

Roasted Garlic Cabbage dGnV From The Wellness Mama Cookbook by Katie Wells ($29.99, Harmony Books, 2016)

45 minutes prep time ■ serves 6

1 3 1 1 1

large head of cabbage Tbsp coconut oil, melted, divided Tbsp sea salt, or to taste Tbsp freshly ground black pepper, or to taste tsp garlic powder

1. Preheat oven to 400°. 2. Slice cabbage starting at the top of the head so slices go against the grain of the leaves, creating a circular pattern within the slices. Aim for N- to K-inch-thick slices. 3. Grease a baking sheet with 1 tablespoon of the oil. Place cabbage on baking sheet and drizzle with remaining oil. Sprinkle with salt, pepper, and garlic powder. 4. Roast for 35 to 40 minutes, until tender in middle and sides are just starting to turn golden brown. Remove and serve. Per serving: 99 Calories, 2 g Protein, 9 g Carbohydrates, 4 g Fiber, 7 g Total fat (6 g sat), 75 mg Sodium, ★★★★★ Vitamin C, ★ Folate, Manganese, Potassium

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Smoked SalmonStuffed Celery From The Wellness Mama Cookbook by Katie Wells ($29.99, Harmony Books, 2016)

10 minutes prep time ■ serves 8

Gn 1 8 8 1 K 1

head of celery oz smoked salmon oz cream cheese, softened tsp finely chopped fresh dill tsp garlic powder green onion

1. Trim dried ends of celery and discard leaves. Cut stalks into 4-inch lengths. 2. Finely chop smoked salmon and place in a small bowl. Add cream cheese, dill, and garlic powder and mix together by hand until evenly combined. 3. Spoon salmon and cream cheese mixture into celery stalks. Very thinly slice green onion and sprinkle on top. 4. Consume immediately or store in an airtight container in the refrigerator for up to 2 days. Per serving: 52 Calories, 6 g Protein, 1 g Carbohydrates, 2 g Total fat (1 g mono, 1 g poly), 31 mg Sodium, ★★ Vitamin B12, ★ Vitamin B3 (niacin), D, Selenium

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian

For a guide to nutrition breakdowns, see page 8.


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

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Elevate an everyday tuna salad to a whole new level of delicious with Wild Planet albacore tuna. With no added liquid to drain, our sustainably caught albacore adds distinctive flavor to any favorite recipe. This is the way tuna should taste! RANKED #1 FOR SUSTAINABILITY BY

Wild Planet Albacore Tuna Stuffed Avocados 2 5oz cans Wild Planet Albacore tuna, undrained 2 Tbsp plain Greek yogurt 1 Tbsp lemon juice 1/4 cup diced celery 1/4 cup diced red onion

WILDLY GOOD is a registered trademark of Wild Planet Foods, Inc.

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2 halved, peeled and pitted ripe avocados

Place tuna into a bowl and flake with a fork. Stir in the Greek yogurt, lemon juice, celery and red onion. Season with salt and pepper to taste. Place avocado halves on a serving plate and spoon tuna salad onto each, filling avocado cavity and mounding over top. Serves 4.

2/6/17 4:06 PM




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The Smartest Smoothie Add-In Add Carlson Cod Liver Oil in lemon flavor to your next smoothie for upgraded nutrition and taste. One teaspoon of Cod Liver Oil provides vitamins A and D and is packed with 1,100 mg of total omega-3s, including 400 mg of EPA and 500 mg of DHA, which promote:*

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Plump with Protein

Cold remedies and so much more!

Collagen, a type of protein, gives skin that stretchy-yet-firm feel associated with youth. As collagen production lessens with time, skin develops wrinkles and loses its plumpness. You can boost your body’s dwindling collagen supply with supplements—both oral and topical are available. This extra collagen can help keep skin firmer and smoother.

For a great cold remedy recipe and how-to video, visit honey-lemon-ginger

Mineral Magic The trace mineral silicon works in a few ways to keep skin younger looking, including by helping your body form connective tissue. Using a bioavailable form of silicon called orthosilicic acid can roll back the clock on sun damage. One study showed that after five months of taking 10 milligrams (mg) of the oral supplement a day, women developed softer, smoother, more elastic skin. The women’s hair and nails were significantly less brittle by the end of the study too.

Skin-friendly Fats Ceramides, fats found in the top layers of skin, can be taken as a supplement to help the skin retain moisture. Studies in women find that 350 mg of ceramides taken daily help correct dry skin by upping moisture levels in the skin after three months of use. Ceramides in a topical moisturizer have been shown to help women being treated for acne by preventing skin dryness and irritation that can develop with that treatment. TFL

Be ial! soc


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

SELECTED SOURCES “Effect of Oral Intake of Choline-Stabilized Orthosilicic Acid on Skin, Nails, and Hair in Women with Photodamaged Skin” by A. Barel et al., Arch Dermatol Res, 2005 ■ “Moisturizers and Ceramide-Containing Moisturizers May Offer Concomitant Therapy with Benefits” by C.W. Lynde et al., J Clin Aesthet Dermatol, 2014 ■ “The Moisturizing Effect of a Wheat Extract Food Supplement on Women’s Skin: A Randomized, Double-Blind Placebo-Controlled Trial” by S. Guillou et al., Int J Cosmet Sci, 2011 ■ “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 2014; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: a Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 2014, Skin Pharmacol Physiol

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Quercetin The antioxidant quercetin may play a part in regulating the cells that release histamines, chemicals that spark allergic reactions in the body, giving it antihistamine and anti-inflammatory properties. Test tube studies have found that quercetin blocks the release of histamine from immune cells, leading

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researchers to conclude that it may help quell runny noses, watery eyes, hives, and swelling in the face and lips. Quercetin is a flavonoid—one of the plant pigments that provide color to many vegetables, fruits, and flowers. Good dietary sources include citrus fruits, apples, onions, tea, red wine, olive oil, grapes, cherries, and blueberries. It’s also available

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in capsule form, frequently in combination with bromelain, an anti-inflammatory enzyme found in pineapple.

Stinging Nettle An herbaceous shrub found throughout the world, stinging nettle is used to treat a number of health issues, including allergic rhinitis, also known as hay fever. It works, scientists believe, by limiting the amount of histamine the body releases to fight off allergens. Hay fever patients in one study found that supplements of stinging nettle helped alleviate sneezing and itching, and almost half the patients in another study indicated that nettles worked better than allergy medications. Stinging nettle gets its name from tiny hairs on its leaves and stems that are painful to touch, so if you’re using it to battle allergy symptoms, look for it in capsule, extract, tablet, tincture, dried leaf, or tea form.

Butterbur Used in the seventeenth century to treat coughs, butterbur today shows promise as a remedy for hay fever and nasal allergies. It appears to work by blocking leukotriene, a chemical that sets off allergic reactions. Research on people with allergies showed significant relief from symptoms after taking butterbur in tablet form for a week. The levels of leukotriene and histamines in their bodies also went down during the week. A marsh plant found in Europe, Asia, and North America, butterbur is available in supplement form, as an extract or a pill.

Astragalus The medicinal properties of the astragalus root have made it a popular herb for treating conditions including colds, allergies, and respiratory

infections, likely by pumping up the immune system. One study of seasonal allergy sufferers showed that three to six weeks of taking astragalus root extract decreased itching, sneezing, and runny noses. You’ll find astragalus in supplement form, frequently combined with other herbs.

Rosemarinic Acid Three herbs you can find in your spice rack or at the grocer’s contain rosemarinic acid, a chemical with antioxidant and anti-inflammatory properties that has been found effective in treating asthma and allergy symptoms. Rosemary can help with seasonal allergies. The Asian herb shiso is used for seafood allergies and bronchial asthma. Sage is an antidote for coughs, colds, and sore throats. Reach for them when you’re cooking. Be sure to talk with your healthcare practitioner when starting a regimen of herbal treatment. Some herbs have side effects or may interact with other drugs that you’re taking, and some are not safe in certain doses for children, or for pregnant or breastfeeding women. TFL

SELECTED SOURCES “3 Herbs Scientifically Proven to Ease Your Allergies” by Julia Merz,, 7/7/14 ■ “Astragalus,” ■ “Butterbur,” National Center for Complementary and Integrative Health, ■ “Butterbur for Allergies” by Erica Cirino, Healthline, 4/4/16 ■ “Rosemarinic Acid as a Novel Agent in the Treatment of Allergies and Asthma” by Jill Stansbury, Journal of Restorative Medicine, 4/1/14 ■ “Quercetin,” University of Maryland Medical Center, 10/19/15; “Stinging Nettle,” 7/6/14,

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GLUTEN-FREE FLOURS FOR BAKING AND BEYOND EACH GLUTEN-FREE FLOUR HAS ITS OWN UNIQUE TASTE, TEXTURE, AND USE. HERE ARE SOME OF THE MORE COMMON ONES YOU MAY ENCOUNTER. Almond meal: Adding a delicate almond flavor and moistness, this flour can be bought prepackaged or made at home. Grind blanched almonds in a food processor or spice grinder until reduced to a fine meal. Good for cookies and rustic-style cakes. Buckwheat flour: Despite its name, this flour is not related to wheat. Buckwheat is a fruit seed from the rhubarb family. With a nutty taste, it makes great pancakes, crepes, and blinis. You can grind unroasted groats or cream of buckwheat cereal in a high-speed blender until it resembles flour. Coconut flour: Made by dehydrating and grinding coconut meat, this flour is very absorbent so it can be tricky to work with. Even one additional teaspoon can yield a different end product. This flour works well in quick breads and cakes. Garbanzo bean (chickpea) flour: This flour works well in baked goods as well as Mediterranean and Indian dishes. It contributes a good texture and a longer shelf life to baked goods. Millet flour: Added to either sweet or savory recipes, millet flour creates baked goods with a light, dry crumb and a smooth, thin crust. Refrigerate millet flour because it easily turns rancid. You can also buy whole millet grains and grind them into flour with a coffee grinder.

Potato starch: Unlike potato flour, which is made from whole potatoes, potato starch is made only from the starch of potatoes. It can replace cornstarch in recipes and works well as a soup and stew thickener. It works well in baked goods that contain more moisture (muffins, quick breads). Quinoa flour: An ancient grain, the quinoa seed can be ground into a flour. With a grassy yet delicate taste, it works well in muffin, brownie, and pancake recipes. Rice flours: Available in brown and white varieties, these neutral-tasting flours are common additions to baked goods. But if they’re not blended with other gluten-free flours in a proper ratio, they can lend a sandy consistency. White rice flour tends to be grittier in baked goods than brown rice flour. Use white rice flour to coat vegetables and meats for frying. Sorghum flour: Sorghum is an ancient grain common in Africa. The flour creates baked goods with a pleasing texture and a taste similar to that of wheat. It’s also a good choice for coating meats and vegetables before frying. Tapioca flour: You may see this product labeled as either tapioca starch or tapioca flour, but they can be used interchangeably. Tapioca flour helps lighten and brown baked goods and provides chewiness. TFL

SELECTED SOURCES Gluten-Free 101 by Carol Fenster ($19.99, Houghton Mifflin Harcourt, 2013) ■ Gluten-Free Bread by Ellen Brown ($23, Running Press, 2013) ■ Healthier Gluten-Free by Lisa Howard ($24.99, Fair Winds Press, 2014) www.tas teforl i

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