Life in Balance Get your glow on! page 49
Smart Supplements The benefits of black seed oil. page 34
BOWL CUISINE • FUEL YOUR RACE • ANTI-CANCER PLAN
2/12/18 2:57 PM
!! W E N NEW
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13g of MCTs (including caprylic and 13g of MCTs (including caprylic and 13g of MCTs (including caprylic 13g 13gof ofMCTs MCTs(including (including caprylic caprylicand and and capric acids) per serving capric acids) per serving capric capric capricacids) acids) acids)per per perserving serving serving † Fast fuel for body & brain Fast fuel for body & brain†† Fast fuel for body & Fast Fastfuel fuelfor forbody body&&brain brain brain†† Only from sustainably grown organic Only from sustainably grown organic Only from sustainably grown Only Onlyfrom fromsustainably sustainablygrown grownorganic organic organic coconuts coconuts coconuts coconuts coconuts Certified USDA Organic & Non-GMO Certified USDA Organic & Non-GMO Certified USDA Organic & Certified Certified USDA USDAOrganic Organic&&Non-GMO Non-GMO Non-GMO Project Verified Project Verified Project Project ProjectVerified Verified Verified No palm oil or other filler oils No palm oil or other filler oils No palm oil or other filler No Nopalm palmoil oilor orother otherfiller filleroils oils oils Hexane Free Hexane Free Hexane Hexane HexaneFree Free Free Non-Hydrogenated—0g Trans Non-Hydrogenated—0g Trans fat fat Non-Hydrogenated—0g Non-Hydrogenated—0g Non-Hydrogenated—0gTrans Trans Transfat fat fat Paleo & Ketogenic diet-friendly Paleo & Ketogenic diet-friendly Paleo Paleo Paleo& &&Ketogenic Ketogenic Ketogenicdiet-friendly diet-friendly diet-friendly
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Dr. Formulated MCT Oil is perfect for athletes looking for fast energy, those following a Paleo or Dr. Formulated MCT Oil is perfect for athletes looking for fast energy, those following a Paleo or Dr. Formulated MCT Oil is perfect for athletes looking for fast energy, those following a Paleo or † energy, Dr. Dr. Formulated Formulated MCT MCT Oil Oil is is perfect perfect for for athletes athletes looking looking for for fast fast energy, those those following following a a Paleo Paleo or or Ketogenic diet and everyone looking to support brain health. † † Ketogenic diet and everyone looking to support brain health. Ketogenic diet and everyone looking to support brain health. Ketogenic Ketogenic diet diet and and everyone everyone looking looking to to support support brain brain health. health.†† † 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. † 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. † 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. ††These Thesestatements statementshave havenot notbeen beenevaluated evaluatedby bythe theFood Foodand andDrug DrugAdministration. Administration.This Thisproduct productisisnot notintended intendedto todiagnose, diagnose,treat, treat,cure cureor orprevent preventany anydisease. disease.
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ANCIENT ANCIENT NUTRITION ANCIENTNUTRITION NUTRITION
ISISIS BONE BROTH THE MISSING LINK TO YOUR HEALTH? BONE BROTH THE MISSING LINK TO YOUR HEALTH? BONE BROTH THE MISSING LINK TO YOUR HEALTH?
For asaslong asashumans have been cooking food over fire, bone broth—the simmering stock ofofbones For have been cooking food over fire, bone broth—the simmering stock For aslong long ashumans humans have been cooking food over fire, bone broth—the simmering stock ofbones bones otherwise discarded—has been a adaily part ofoflife, celebrated bybycultures around the world. Not only otherwise discarded—has been part celebrated around the world. Not only otherwise discarded—has been adaily daily part oflife, life, celebrated bycultures cultures around the world. Not only does bone broth add depth ofofflavor totorecipes and meals, it italso imparts significant and broad health does bone broth add depth and meals, imparts significant and broad health does bone broth add depth offlavor flavor torecipes recipes and meals, italso also imparts significant and broad health benefits that are now capturing the attention ofofmillions. Bone broth may bebebe the “hottest trend ininhealth” benefits that are now capturing the attention Bone broth may the “hottest trend benefits that are now capturing the attention ofmillions. millions. Bone broth may the “hottest trend inhealth” health” today, even though it itisitiscenturies old. Could it itbe missing link that you’ve been searching for? today, even though old. Could missing link that you’ve been searching for? today, even though iscenturies centuries old. Could itbethe bethe the missing link that you’ve been searching for?
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CELEBRITY TREND DU JOUR CELEBRITY TREND DU JOUR CELEBRITY TREND DU JOUR
PERFECT FOR PALEO LIVING PERFECT FOR PALEO LIVING PERFECT FOR PALEO LIVING
One thing that actors, professional athletes, One thing that actors, professional athletes, One thing that actors, professional athletes, executives and television personalities allallhave executives and television personalities executives and television personalities allhave have inincommon are high-performance lifestyles. SoSoSo are high-performance lifestyles. incommon common are high-performance lifestyles. it itisitislittle wonder that the media seems totobe wonder that the media seems islittle little wonder that the media seems tobebe reporting almost daily ononthe celebrities that are reporting almost daily celebrities that are reporting almost daily onthe the celebrities that are making bone broth a acentral component ofoftheir making bone broth component making bone broth acentral central component oftheir their health and fitness program. health and fitness program. health and fitness program.
Another audience that is is“fueling the fire” ofofthe Another audience that the fire” Another audience that is“fueling “fueling the fire” ofthe the bone broth movement is isthe rapidly-growing group bone broth movement rapidly-growing group bone broth movement isthe the rapidly-growing group ofofpeople following a aPaleolithic-inspired eating following eating ofpeople people following aPaleolithic-inspired Paleolithic-inspired eating and lifestyle program. And itsitsnot just weekend and lifestyle program. And just weekend and lifestyle program. And itsnot not just weekend warriors and hardcore fitness advocates that are warriors and hardcore fitness advocates that are warriors and hardcore fitness advocates that are contributing toto the growth. Recent statistics indicate contributing the growth. Recent statistics indicate contributing to the growth. Recent statistics indicate a awider demographic ofofpeople is is”going Paleo” demographic Paleo” awider wider demographic ofpeople people is”going ”going Paleo” and estimate that 54% are women and 76% are and estimate that 54% are women and 76% are and estimate that 54% are women and 76% are You will also see bone broth very well represented educated. The world ofofhealth and fitness You will also see bone broth very well represented college educated. The world and fitness You will also see bone broth very well represented college college educated. The world ofhealth health and fitness if ifyou take a astroll down the aisle ofofyour local is isoften dominated bybyfads and trends; however, take down the aisle local dominated and trends; however, ifyou you take astroll stroll down the aisle ofyour your local isoften often dominated byfads fads and trends; however, bookstore and a asurprising number ofof“broth allallthe data suggests that this is isaisamodern-day bookstore and number data suggests that this bookstore and asurprising surprising number of“broth “broth allthe the data suggests that this amodern-day modern-day cafes” have opened upupin York City asaspeople based ononancient wisdom, that cafes” have opened York City phenomenon, based wisdom, that cafes” have opened upinNew inNew New York City aspeople people phenomenon, phenomenon, based onancient ancient wisdom, that are trading inintheir morning cup ofofcoffee for the going away any time soon. are trading morning cup for the going away any time soon. are trading intheir their morning cup ofcoffee coffee for the is isnot isnot not going away any time soon. benefits that bone broth can deliver! benefits that bone broth can deliver! benefits that bone broth can deliver!
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WHY ALL THE HYPE? WHY ALL THE HYPE? WHY ALL THE HYPE?
Bone broth isistypically rich ininprotein, collagen, gelatin, glucosamine, Bone broth rich collagen, gelatin, glucosamine, Bone broth istypically typically rich inprotein, protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing inindiet. These vital nutrients chondroitin and key minerals often missing These vital nutrients chondroitin and key minerals often missing indiet. diet. These vital nutrients support a awide range ofofhealth benefits and body systems including: support range benefits and body systems including: support awide wide range ofhealth health benefits and body systems including:
Healthy detoxification, Healthy detoxification, Healthy detoxification, gut and immune system† gut and immune system† gut and immune system†
Healthy and vibrant skin, Healthy and vibrant skin, Healthy and vibrant skin, hair and nails† hair and nails† hair and nails†
Healthy joints Healthy joints Healthy joints and lean muscle mass† and lean muscle mass† and lean muscle mass†
Metabolism and Metabolism and Metabolism and a ahealthy weight† weight† ahealthy healthy weight†
Natural | |Gluten Free | |Dairy Free | |Soy Free | |Grain Free | |Nut Free Natural Free Free Free Free Free Natural |Gluten Gluten Free |Dairy Dairy Free |Soy Soy Free |Grain Grain Free |Nut Nut Free
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†Thes †Th †
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BONE BONE BROTH BONEBROTH BROTH
PROTEIN PROTEIN PROTEIN
MODERN MODERN SUPERFOOD MODERN SUPERFOOD SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks totoexperiencing the benefits ofofbone broth isisthe time totomake it itat Two major drawbacks the benefits broth time Two major drawbacks toexperiencing experiencing the benefits ofbone bone broth isthe the time tomake make itathome athome home and expense totobuy it itpre-packaged. Introducing Bone Broth Protein™—a breakthrough ininprotein and expense Introducing Bone Broth Protein™—a breakthrough and expense tobuy buy itpre-packaged. pre-packaged. Introducing Bone Broth Protein™—a breakthrough inprotein protein supplementation that delivers the benefits ofofbone broth ininan easy-to-mix, convenient and supplementation that delivers the benefits broth easy-to-mix, convenient and supplementation that delivers the benefits ofbone bone broth inanan easy-to-mix, convenient and on-the-go form . . . on-the-go form on-the-go form Not only does Bone Broth Protein™ pack 20g ofofgut-friendly and Paleo-friendly protein per serving, Not only does Bone Broth Protein™ pack 20g and Paleo-friendly protein per serving, Not only does Bone Broth Protein™ pack 20g ofgut-friendly gut-friendly and Paleo-friendly protein per serving, it italso provides Bone Broth Co-Factors such asascollagen, glucosamine, chondroitin, hyaluronic acid provides Bone Broth Co-Factors such glucosamine, chondroitin, hyaluronic acid italso also provides Bone Broth Co-Factors such ascollagen, collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals totosupport the health ofofyour gut, joints, muscles, skin and healthy and key electrolyte minerals the health gut, joints, muscles, skin and healthy and key electrolyte minerals tosupport support the health ofyour your gut, joints, muscles, skin and healthy detoxification.† detoxification.† detoxification.† Bone Broth Protein™ isisfree ofofcommon allergens and the ideal protein source for those sensitive Bone Broth Protein™ allergens and the ideal protein source for those sensitive Bone Broth Protein™ isfree free ofcommon common allergens and the ideal protein source for those sensitive totodairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested tototo grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested todairy, dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested be GMO free. be GMO free. be GMO free.
555 BIG BENEFITS OF BIG BENEFITS OF BIG BENEFITS OF BONE BROTH PROTEIN™ BONE BROTH PROTEIN™ BONE BROTH PROTEIN™ 1.1.1. Saves You Time Saves You Time Saves You Time 2.2.2. Saves You Money Saves You Money Saves You Money 3.3.3. Packed with 20g Protein Packed with 20g Protein Packed with 20g Protein ++Bone Broth Co-Factors Broth Co-Factors +Bone Bone Broth Co-Factors 4.4.4. Whole Food Supplemental Protein Whole Food Supplemental Protein Whole Food Supplemental Protein 5.5.5. Diet, Paleo and Gut Friendly Diet, Paleo and Gut Friendly Diet, Paleo and Gut Friendly
Other Delicious and Functional Flavors Available Other Delicious and Functional Flavors Available Other Delicious and Functional Flavors Available
W W W. BBB OOO NNN EEB RRR OT HHH PPR O.C OOO MMM W W W. OT O.C W W W. EBB OT PRR O.C †These statements have notnot been evaluated byby the Food and Drug Administration. These products areare not intended to to diagnose, treat, cure or or prevent any disease. †These statements have been evaluated the Food and Drug Administration. These products not intended diagnose, treat, cure prevent any disease. †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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1/22/18 9:57 AM
Safeguard Your Vision
Key nutrients can help fight decline.
Trendy and healthy bowls for breakfast, lunch, and dinner.
Prevent Colorectal Cancer Reduce your risk with supplements.
departments 8 From the Editor’s Desk 10 News Bites
Green spring cleaning • Acupuncture eases pain • Why fish is a smart choice • More
14 Gluten Free Focus
Quinoa is an ancient grain with modern health benefits.
24 Natural Beauty
Safe skin care for baby.
29 Fitness Matters
Boost race performance, naturally.
© MICHAEL HARLAN TURKELL
34 Smart Supplements
Black seed oil benefits skin, liver, and more.
New delivery systems make it easier to get nutrients.
39 Herbal Helpers
Balance hormones and boost fertility.
41 Hot Products 49 Life in Balance
We discuss anti-aging tips with author and natural products innovator Naomi Whittel.
For more health & wellness resources visit
Products advertised or mentioned in this magazine may not be available in all locations.
www.tas teforl i fe.com
2/12/18 12:13 PM
Is Medical-Grade Liquid Collagen Better For You?
Yes. It’s the #1 choice of doctors and hospitals for fat loss, more energy, joint support, and better hair, skin and nails. Here’s why...
t’s easy to find a collagen product. It’s not easy to know if it’ll actually work. Dozens of collagen products have flooded the market in every form, flavor, and at every price imaginable. So, when choosing one, how can you be sure you’re making the right decision? With over 35 years of medical use, doctors have done your homework for you...
The Collagen Doctors Recommend to Doctors
With over 102 million doses and rising, doctors and hospitals remain steadfast in their commitment to liquid Type 1,
enzymatically hydrolyzed, collagen peptides (found in Health Direct’s AminoSculpt). This true Medical-Grade Collagen™ is considered the “Gold Standard” by the medical community. Here’s why...
Proven Medical Use
FIRST, these liquid peptides have been used by over 4,700 physicians, clinics, hospitals and health professionals for over 35 years. They’re preferred because they have provided consistent results for decades with a proven safety record, even when used by patients with serious health problems.
Science Backs Type 1 Collagen
SECOND, these liquid peptides contain pure Type 1 collagen. While there are 28 different types of collagen in the body, 90% of your body’s collagen is Type 1. Plus, the weight of published scientific research supports Type 1 collagen, making it a solid choice (see benefits in the graphic below). Type 2 collagen is good for healthy cartilage (and has some effects on skin) but lacks many benefits of Type 1 collagen. Newer fad products contain rarer forms of collagen such as Types 3, 5, or 10. While these additional types
Collagen Burns Fat, Beautifies Skin and Supports Joints!*
“BEAUTIFIES Hair, Skin, & Nails...”
“BURNS Fat, SHAPES The Body...”
hile many hospitals use AminoSculpt’s liquid Type 1 collagen peptides for skin repair, they also have beauty and personal care benefits. 90% of your hair, skin, and nails are Type 1 collagen. Therefore, people typically notice better skin softness, hydration, tone, and appearance, as well as improved growth and quality of their hair and nails. *
s we age, we gain fat and lose muscle. High doses of liquid Type 1 collagen peptides help stop this by preserving and building lean muscle. That way, you can keep a firmer, more shapely body for longer. This is why bariatric weight loss clinics have long recommended AminoSculpt’s medical-grade liquid collagen peptides as part of their programs.*
“SUPPORTS Joints, Bones, & Even Sleep...”
ype 1 collagen is a major component of ligaments, tendons and bones. Collagen’s exclusive amino acid, Hydroxyproline, plays a primary role in the structure and maintenance of bones and connective tissues. Plus, collagen’s most abundant amino acid, Glycine, is clinically shown to improve sleep when taken at bedtime. User’s of AminoSculpt’s liquid collagen peptides typically report deeper sleep and waking up
TFL_0318_HealthDirect spread.indd 2
“IMPROVES Recovery & Wound Care...”
ollagen contains high amounts of high-nitrogen amino acids that build and repair the body (300400% more Arginine and Glycine than whey and other proteins). A published clinical trial shows that AminoSculpt’s medical-grade liquid collagen peptides perform FIVE TIMES GREATER than whey protein for improving wound and tissue repair. Also, recent studies show that supplementing with Type 1 collagen peptides before exercise can help decrease your likelihood of injury.* 2/13/18 8:36 AM
Medical-Grade vs. Generic Collagen Medical-Grade Medical-Gradevs. vs.Generic GenericCollagen Collagen
AminoSculpt® AminoSculpt® AminoSculpt® Liquid Peptides Liquid Peptides
102 Million Doses Over 102 Million Doses Over 102Years MillionMedical Doses Over Use 3535 Years of of Medical Use 35 Years of Medical Use 4,700 Doctors, Hospitals 4,700 Doctors, Hospitals 4,700 Doctors, Hospitals and Health Professionals and Health Professionals and Health Professionals Original Pioneer Patented Original Pioneer in in Patented Original Pioneer in Patented Hydrolyzed Collagen Peptides Hydrolyzed Collagen Peptides Hydrolyzed Collagen Peptides Type 1 Liquid Peptides Type 1 Liquid Peptides Type 1 Liquid Peptides Published Clinical Trials in in Published Clinical Trials in Published Clinical Trials Clinical-Strength Dose Clinical-Strength Dose ofof Clinical-Strength Dose of Collagen (16,000 mg) Collagen (16,000 mg) Collagen (16,000 mg)
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Althoughavailable, there are only manyAminoSculpt® collagen products products available, only AminoSculpt® productsthe available, only AminoSculpt® contains same liquid collagen contains the same liquid collagen contains used the same4,700 liquid collagen peptides medical peptides used byby 4,700 medical peptides usedfor byover 4,700 medical professionals 35 years.It’s It’s the professionals for over 35 years. the professionals for over 35 years. It’s 1the original medical-grade, liquid Type original medical-grade, liquid Type 1 original medical-grade, liquidand Type collagen peptide supplement the1 collagen peptide supplement and the collagen peptide supplement and the only one with: only one with: only one1with: 16,000 mg per ounce 1 16,000 mg per ounce 1 Non-GMO 16,000 mgingredients per ounce 1 1 Non-GMO ingredients 1 Certified Non-GMOgrass-fed ingredients collagen 1 1Certified grass-fed collagen 1 Certified CertifiedKO grass-fed 1 koshercollagen 1 Certified KO kosher 1 Suitable Certifiedfor KOpaelo kosher and keto 1 1Suitable for paelo and keto 1 NO Suitable for paelodairy, and keto 1 sugar, gluten, nuts, 1 NO sugar, gluten, dairy, nuts, 1 soy, NO sugar, gluten, dairy, nuts, or grains soy, or grains soy, or grains bottles sold Over 1,000,000 1 1Over 1,000,000 bottles sold 1 AOver 1,000,000guarantee** bottles sold 1 money-back 1 A money-back guarantee** 1 A money-back guarantee**
FindAminoSculpt® AminoSculpt®Today Today Find Find AminoSculpt® Today For information on where For information on where
For information on where find AminoSculpt, visit: toto find AminoSculpt, visit: to find AminoSculpt, visit: aminosculpt.com/T4L181 aminosculpt.com/T4L181 aminosculpt.com/T4L181 call Health Direct toll-free: oror call Health Direct toll-free: or call Health Direct toll-free: 1-800-989-9531, Dept. 2960. 1-800-989-9531, Dept. 2960. 1-800-989-9531, Dept. 2960.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent *These havemay not been byVision the Food and DrugInc. Administration. This product is not to diagnose, treat, cure may or prevent any statements disease. Results vary. evaluated ©2017 D&J Marketing, **Call Health Direct for details onintended money-back guarantee. Policies vary *Theseretailers. statements have not beenlocal evaluated the Food and Administration. This product is not intended to diagnose, treat, cure or prevent any among disease. Results may vary. ©2017 D&Jretailer Visionbyfor Marketing, Inc.Drug **Call Health Direct for details on money-back guarantee. Policies may vary Please call your their policy. anyretailers. disease. Please Resultscall may vary. ©2017 D&Jfor Vision Inc. **Call Health Direct for details on money-back guarantee. Policies may vary among your local retailer theirMarketing, policy. among retailers. Please call your local retailer for their policy.
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Marching Toward a Healthier Life Thanks to everyone who submitted entries for the 2018 Taste for Life Healthy Resolutions contest. Congrats to our winners: Rachael M. of Orono, ME; Sarah N. of West Sacramento, CA; Paige B. of Cody, WY; Michelle F. of South China, ME; and Andrea T. of Coos Bay, OR. Each received a prize package of natural health products worth more than $450 to support them in meeting their goals for the year. In case you didn’t know, we award prizes EVERY week. You can enter our Giveaway Wednesday contest at www.TasteforLife.com/Giveaway-Wednesday. Good luck! This month, we’re dishing up spring bowls on page 42. Whether you favor pho or salmon, there’s a recipe for you. If you eat gluten free, turn to page 14. Don’t Orange-Poppy Seed Scones and Coconut-Quinoa Coleslaw with Minty Tahini Dressing sound awesome? We’ll have you eating well all month! For 20 years, Taste for Life has striven to empower people to take charge of their health. This month’s articles focus on nutrients and lifestyle tweaks that can help prevent common diseases. Learn how to protect your vision from glaucoma, cataracts, and more on page 17, and discover ways to tremendously reduce your risk of colorectal cancer on page 53. On page 49, health expert Naomi Whittel discusses the science-based anti-aging program featured in her new book, Glow15. Study participants who followed her protocol saw results in just 15 days. Determined that this is the year you’re going to run a 5K? Learn what to eat pre- and post-competition for maximum advantage (page 29). Whatever healthy goal you’re chasing this year, we’ll be cheering from the sidelines! To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription 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); ©2018 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 Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
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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GO GREEN! As you scour away grime and mildew this spring, nix the toxic solutions and try these Earth-friendly options instead. n A 50-50 vinegar-and-water mix is great for removing bacteria and mildew. Simply spray and wipe. n Baking soda is an effective, natural carpet deodorizer. Just dust the carpet with baking soda, let it sit for 20 minutes, then vacuum. n Combine lemon juice and olive oil for polishing furniture. n The website TreeHugger.com contends that “Vinegar and baking soda can be used to clean almost anything. Mix in a little warm water with either of these and you’ve got yourself an all-purpose cleaner.” n When laundering whites, try hydrogen peroxide instead of bleach. A cup of 3 percent hydrogen peroxide is inexpensive, color safe, and less harmful to the environment. SELECTED SOURCES “Care for Your Air: A Guide to Indoor Air Quality,” US Environmental Protection Agency, www.EPA.gov ■ “How to Green Your Cleaning Routine,” www.TreeHugger.com
ALCOHOL A NO-GO while pregnant “There’s been a lot of media coverage on whether there’s a safe amount of alcohol to drink” during pregnancy. “This study shows that there isn’t.” That sobering statement comes from Marvin Diaz, PhD, who led a research team that determined that even small amounts of alcohol during pregnancy can contribute to lasting anxiety in offspring. The negative effects can continue into adulthood. SELECTED SOURCES “Moderate Maternal Alcohol Exposure on Gestational Day 12 Impacts Anxiety-like Behavior in Offspring” by S.K. Rouzer et al., Frontiers in Behavioral Neuroscience, 9/17 ■ “There Is No Safe Amount of Alcohol During Pregnancy, New Study Shows,” Binghamton University, 10/24/17
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HEART Your heart has a powerful ally. Ultra-concentrated, exceptionally fresh and pure fish oil. High-intensity support with more than 2000 mg omega-3s per serving. Strong enough to meet the American Heart Association’s recommended amounts for heart health.¹ Ultimate Omega 2X has got your back—and your heart. 1 Circulation. March 13, 2017 The American Heart Association does not endorse Nordic Naturals products or brand.
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ACUPUNCTURE EASES PAIN in cancer patients Acupuncture treatments provided relief from joint pain in patients taking breast-cancer medications. The researchers hope this news will enable some patients to continue with their meds longer. “If something so simple as acupuncture can improve these symptoms and the patients’ quality of life, we will have more women becoming compliant in taking their medication, and one would expect improved outcomes,” said Lauren Cassell, MD, chief of breast surgery at Lenox Hill Hospital in New York City.
More than 200 postmenopausal women with early stage breast cancer participated in the study. All were taking drugs known as aromatase inhibitors. The drugs (such as Arimidex, Femara, and Aromasin) are used to treat women with estrogen-sensitive breast tumors. Side effects often cause the women to miss treatments or abandon the medications. Patients underwent true acupuncture or fake treatments twice weekly for six weeks, then once a week for an additional six weeks. Those in the true acupuncture group reported much lower pain scores than those in the sham group. SOURCE “Acupuncture May Ease Pain Tied to Breast Cancer Care” by Robert Preidt, https://MedlinePlus.gov, 12/7/17
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FISH IS A SMART CHOICE Children who eat fish at least once a week tend to sleep better and have higher IQ scores. Researchers from the University of Pennsylvania reported that weekly fish eaters scored about four points higher on IQ tests compared to those who ate fish less frequently or not at all. They also had fewer sleep disturbances. The scientists attributed the benefits to omega-3 fatty acids in the fish. SOURCE “Weekly Fish Consumption Linked to Better Sleep, Higher IQ, Penn Study Finds,” University of Pennsylvania, 12/21/17
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GLUTEN FREE FOCUS B Y E VA M I L O T T E
QUINOA CUISINE AN OUT-OF-THIS-WORLD GRAIN WHEN YOU’VE BEEN GIVEN THE TITLE “THE MOTHER OF ALL GRAINS,” YOU HAVE A LOT TO LIVE UP TO. THAT’S NO PROBLEM FOR QUINOA—AN ANCIENT FOOD WITH HUNDREDS OF CULTIVATED VARIETIES AND LOTS OF HEALTH BENEFITS. Botanically speaking, quinoa is a pseudocereal. But nutritionally, it’s considered a whole grain. One cup of cooked quinoa, a gluten-free food, offers over 8 grams of protein, more than 5 grams of fiber, 30 percent of the recommended daily allowance (RDA) of magnesium and manganese, and 28 percent of the RDA for phosphorus. It’s a good source of vitamins B1, B2, and B6 and nutrients such as copper, folate, iron, potassium, and zinc. Quinoa also contains the heart-healthy monounsaturated fat oleic acid and the omega-3 fatty acid alpha linolenic acid. Only a few plant foods are considered complete proteins, and quinoa is one of them. With its high protein-to-carbohydrate ratio, quinoa was approved by NASA to be a good food for long space flights. Back here on Earth, quinoa is found in many a kitchen pantry. Quick to make, quinoa makes a hearty
breakfast porridge, side dish, or main meal— depending on what you add to it. Use quinoa as a nutritious substitute for rice. Be sure to rinse quinoa before preparing it, as it has a natural coating that is bitter. Quinoa can also be found as a gluten-free flour, adding nutrition to baked goods. TFL SOURCE “Health Benefits of Quinoa” by Megan Ware, RDN, LD, Healthline Media, www.MedicalNewsToday.com, 1/4/18
© SARAH BRITTON
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Coconut-Quinoa Coleslaw with Minty Tahini Dressing dGV From Naturally Nourished by Sarah Britton ($29.99, Clarkson Potter/ Publishers, 2017)
40 minutes prep time n serves 6
Quinoa K c quinoa, soaked if possible Scant 1 c water N tsp fine sea salt Minty Tahini Dressing K c tahini N c freshly squeezed lime juice 2 Tbsp cold-pressed olive oil 1 Tbsp pure maple syrup O c water Pinch sea salt, plus more as needed 1 packed c fresh mint leaves Vegetables 2 packed c shredded red cabbage 2 packed c shredded green cabbage 2 packed c shredded kale 3 medium carrots, julienned 1 red bell pepper (stem, seeds, and ribs removed), julienned N c freshly squeezed lemon juice 1 Tbsp cold-pressed olive oil N tsp fine sea salt 1 c unsweetened desiccated coconut 1. Make quinoa: Rinse quinoa well. In a small saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, and cook, covered, until all water has been absorbed and quinoa grains are tender, about 20 minutes. Fluff with a fork. 2. Meanwhile, make Minty Tahini Dressing: In a blender, combine tahini, lime juice, oil, maple syrup, water, salt, and mint leaves. Blend on high until smooth and creamy. Season with more salt as needed. Set aside. 3. In a large bowl, combine cabbages, kale, carrots, and bell pepper. 4. In a small bowl, whisk lemon juice, oil, and salt together and pour over vegetables. Toss well and lightly massage lemon mixture into the kale and cabbages. Let marinate for 5 to 10 minutes. 5. Preheat a dry skillet over medium heat. When hot, toast coconut, stirring often, until golden brown and fragrant, 2 to 3 minutes. Immediately remove pan from heat and set it aside. 6. Finish salad: Add quinoa and coconut to vegetable bowl. Toss well to combine. When ready to serve, dish out portions and allow guests to pour Minty Tahini Dressing on their salads. Kitchen Note: It may seem unusual to add coconut to coleslaw, but it works! It adds sweet, nutty notes, and its richness is the perfect balance for the lightness of the cabbage. This version includes quinoa for a meal-like salad. The smooth and creamy Minty Tahini Dressing is ridiculously yummy on much more than this salad alone, so pour it on everything you make. Per serving: 379 Calories, 8 g Protein, 30 g Carbohydrates, 8 g Fiber, 28 g Total fat (11 g sat), 262 mg Sodium, HHHHH Vitamin C, K, HHHH Phosphorus, HHH Vitamin A, HH Vitamin B1 (thiamine), Iron, Magnesium, H Vitamin B2 (riboflavin), B3 (niacin), B6, E, Calcium, Potassium, Zinc
Orange-Poppy Seed Scones dGnV From the Taste for Life test kitchen
25 minutes prep time n makes 6 scones
K c quinoa flour K c sorghum flour N c tapioca starch/tapioca flour 2 Tbsp unrefined cane sugar 2 tsp baking powder 1 tsp xanthan gum N tsp salt 3 Tbsp organic all-vegetable shortening 1 Tbsp poppy seeds Grated zest of 1 organic orange K c orange juice 1. Preheat oven to 425Â°. Line a large baking pan with unbleached parchment paper. Set pan aside. 2. Whisk together quinoa flour, sorghum flour, tapioca starch, sugar, baking powder, xanthan gum, and salt in a large bowl. Using your fingers, work shortening into flour mixture until well blended in. (Mixture will be slightly dry.) Stir in poppy seeds and orange zest. Add orange juice, and stir until a moistened dough forms. 3. On lined baking sheet, press and form dough into a circle that measures 7 inches in diameter. Carefully cut dough into 6 wedges. Separate wedges slightly. 4. Bake for about 15 minutes, until scones are lightly browned. Cool scones on a wire rack. Per serving (1 scone): 192 Calories, 3 g Protein, 28 g Carbohydrates, 2 g Fiber, 8 g Total fat (2 g sat), 145 mg Sodium, HHH Phosphorus, H Vitamin C, Calcium
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BY V I C TO R I A D O L BY TO E WS , M P H
SAFEGUARD YOUR VISION
Eyesightpreserving supplements Each year, your eyes blink more than seven million times. In between all that blinking, you rely on your eyes to show you the world. Yet vision problems serious enough to interfere with sound eyesight afflict nearly three million American adults. With the aging of the population, the number of Americans with eye diseases such as age-related macular degeneration, cataracts, and glaucoma is set to rise substantially in the coming years. But—with the support of key nutrients—you can improve your chances of maintaining clear vision.
AGE-RELATED MACULAR DEGENERATION Age-related macular degeneration (AMD) sits in the unenviable position of being the leading cause of vision loss in adults after age 50. Fortunately, many large research studies have uncovered solid evidence of how to reduce the risk of this common eye condition: antioxidant supplements. Antioxidants such as lutein and zeaxanthin tend to accumulate in the eye (particularly in the macula), where they filter out potentially dangerous elements of sunlight, such as free radicals and ultraviolet radiation. The macula is a small area of the retina responsible for clear, sharp central vision—it’s where the trouble starts in macular degeneration. In two large trials following more than 4,000 older adults for up to 10 years, the benefits of antioxidant supplements were clearly documented, said Emily Chew, MD, deputy clinical director at the National
Eye Institute. Specifically, an antioxidant combination supplement stopped the worsening of AMD for many participants. The benefits were so clear-cut that this government group now recommends this exact combination supplement for adults who want to reduce their risk of AMD. “This formula, known as the AREDS2 supplement, contains 500 milligrams (mg) vitamin C, 400 IU of vitamin E, 10 mg of lutein, 2 mg of zeaxanthin, and 80 mg of zinc with 2 mg of copper,” says Dr. Chew. This formula is even more important for anyone who already has AMD, in order to slow disease progression. These studies also took a close look at overall diet. “We found that those who eat fish twice a week had a lower rate of late AMD and food sources of lutein and zeaxanthin (green leafy vegetables such as spinach, collard greens, kale) also proved beneficial,” Dr. Chew explained. www.tas teforl i fe.com
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CATARACTS Cataracts lead to a clouding of the lens of the eye, making them the leading cause of correctable reduced vision. It’s not uncommon for cataracts to slowly develop over time in the normal aging process, with many people requiring surgical replacement of a clouded lens. Delaying or avoiding such surgery brings advantages, which is why natural cataract-fighting supplements are intriguing. The exact trigger for cataract development remains
elusive, although free radicals are a strong suspect. Whenever free radicals cause trouble, it makes sense to look to antioxidants for protection. Vitamins C and E serve as major antioxidants in the eye. People with higher vitamin C intakes have a lower risk of cataracts. Similarly, vitamin E intake from foods and supplements also shows a strong association to a lower risk of agerelated cataracts.
GLAUCOMA As with macular degeneration and cataracts, antioxidant nutrients pitch in when it comes to glaucoma. People who supplement with vitamin C tend to be at lower risk for glaucoma. Likewise, many eye experts recommend higher intakes of vitamin C from food sources as a way to protect against glaucoma development. The B vitamin folate (called folic acid in supplement form) also plays a potential role in glaucoma. People who consume more of this B vitamin show a lower risk of later developing a type of glaucoma called exfoliation glaucoma. Researchers suspect that the amino acid homocysteine building up in the eye could be a culprit in glaucoma, while folic acid clears out the extra—and dangerous—homocysteine. continued on page 21
Check Yourself The Amsler grid (www. AmslerGrid. org) is an at-home screening test for macular degeneration. If you have reading glasses, wear them for the test. Hold the grid at about the same distance you would a book. Cup a hand over one eye, and focus on the center dot. Repeat the process with other eye. If any lines seem wavy, distorted or blurred, schedule a visit with an eye doctor.
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DRY EYE SYNDROME Constantly having dry eyes is more than just an annoyance. Dry eye syndrome, with its chronic lack of adequate moisture of the eyes, results in eye irritation, inflammation, and even scarring of the eye surface. It’s a surprisingly common condition. Supplementing with the omega-3 fatty acid called DHA shows promise for helping dry eyes. Taking fish oil or krill oil pills daily for several months has been shown in several studies to help those with dry eye syndrome. Long hours in front of a screen are a leading contributor to dry eyes. A standardized extract of bilberry can ease symptoms in such circumstances, according to new research that used 480 mg a day for two months. Bilberry contains compounds known as anthocyanosides, which function as antioxidants that support healthy vision. In addition, the eye fatigue that develops after time in front of a screen can be eased by bilberry extract supplementation. Vision is a precious sense to maintain. With the help of key herbs and supplements, there’s a better chance of keeping eyesight problems at bay for a little longer. TFL
SELECTED SOURCES “The Association Between Dietary Intake of Antioxidants and Ocular Disease” by A. Braakhuis et al., Diseases, 1/30/17 n “Association of Vitamin C with the Risk of Age-Related Cataract: A Meta-analysis” by L. Wei et al., Acta Ophthalmol, 5/16 n “Bilberry Extract Supplementation for Preventing Eye Fatigue in Video Display Terminal Workers” by Y. Ozawa et al., J Nutr Health Aging, 5/15 n “The Effect of a Natural, Standardized Bilberry Extract (Mirtoselect) in Dry Eye: A Randomized, Double-Blinded, Placebo-Controlled Trial” by A. Riva et al., Eur Rev Med Pharmacol, 5/17 n “An Eye on Nutrition: The Role of Vitamins, Essential Fatty Acids, and Antioxidants in Age-Related Macular Degeneration, Dry Eye Syndrome, and Cataract” by M.M. McCusker et al., Clin Dermatol, 3–4/16 n “Glaucoma and Vitamins A, C, and E Supplement Intake and Serum Levels in a Population-Based Sample of the United States” by S.Y. Wang et al., Eye, 4/13 n Personal communication: Emily Y. Chew, deputy clinical director, National Eye Institute (NEI), National Institutes of Health (NIH), 1/18 n “A Prospective Study of Folate, Vitamin B6, and Vitamin B12 Intake in Relation to Exfoliation Glaucoma or Suspected Exfoliation Glaucoma” by J.H. Kang et al, JAMA Opthalmol, 5/14 n “A Randomized, Double-Masked, Placebo-Controlled Clinical Trial of Two Forms of Omega-3 Supplements for Treating Dry Eye Disease” by L.A. Deinema et al, Ophthalmology, 1/17 n “Vitamin E and Risk of Age-Related Cataract: A Meta-analysis” by Y. Zhang et al., Public Health Nutr, 10/15 www.tas teforl i fe.com
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NATURAL BEAUTY BY RUDOLF STEIN
BABY YOUR BABY WITH SAFE SKIN CARE PRODUCTS THE BEST WAY TO PROTECT YOUR BABY’S SKIN IS TO AVOID THE HARMFUL OR IRRITATING CHEMICALS FOUND IN MANY OF TODAY’S BABY CARE PRODUCTS. A BABY’S DELICATE SKIN QUICKLY ABSORBS ANYTHING APPLIED TO IT, AND THE FRAGRANCES, CHEMICALS, AND DYES IN MANY PRODUCTS CAN LEAD TO RASHES AND SKIN IRRITATION. The safest care for your baby’s skin is the simplest and most natural. At bath time, use only chemicaland fragrance-free soap, or simply rinse with water. To reduce your child’s chemical exposure, avoid these problem ingredients: Parabens These chemicals—appearing in about 85 percent of personal care ingredients according to the American Chemical Society—have been linked to cancer and reproductive problems as well as damage to the endocrine system. Fragrances Synthetic fragrances may include a wide variety of irritating or even harmful chemicals derived from petroleum or coal. Mineral oil Manufacturers add synthetic fragrance to this petroleum byproduct. Propylene glycol Used in many commercial applications, including antifreeze, this chemical is found in many baby wipes under the initials PEG or PPG. Talc This standby baby-care powder has been used since long before grandma’s time. Unfortunately, in
addition to being an irritant to the lungs, talc may sometimes contain small quantities of asbestos. Look for baby powder made from cornstarch or tapioca starch instead. Triclosan A common ingredient in antibacterial products of all kinds, including soaps and body washes, triclosan is an endocrine disruptor. Triethanolamine TEA is an irritating alkaline compound used to control pH levels. TEA, DEA, and MEA should all be avoided.
Safe Alternatives Coconut oil is soothing, effective in treating rashes, and antifungal. Chamomile Helpful in treating diaper rash, as well as being antibacterial, antifungal, and anti-inflammatory, chamomile is gentle and soothing. Shea butter Naturally anti-inflammatory, shea butter has antifungal and yeast-killing qualities. Calendula This herb is a natural antibacterial agent that promotes rapid healing. TFL
SELECTED SOURCES “7 Chemicals and Toxins to Avoid When Buying Baby Products” by Katherine Martinko, www.TreeHugger.com, 9/25/14 n “7 Harmful Ingredients in Baby Care Products” by Morgan Statt, www.ConsumerSafety.org, 1/3/17 n “Baby Skin Care: Tips for Your Newborn,” 10/16/17; “FAQ: Parabens and Breast Cancer” by Brenda Goodman, 10/27/1, www.WebMD.com
M A RCH 2018
2/12/18 9:40 AM
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For centuries European herbalists have been using bilberry, most famous for its long use as a medicine for eye and vision problems. Our unique formula acts as a micro-circulation enhancer that helps strengthen the capillaries while acting as a powerful anti-oxidant to inhibit damage to the eyes caused by free radicals.
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FITNESS MATTERS B Y P AT T Y L E N Z B O V I E
WIN THAT RACE! PRE- AND POST-RACE NUTRITIONAL STRATEGIES WHEN IT COMES TO RUNNING LONG DISTANCES, PROPERLY FUELING YOUR BODY CAN MAKE ALL THE DIFFERENCE—NOT JUST IN YOUR PERFORMANCE BUT ALSO IN YOUR ABILITY TO RECOVER QUICKLY AFTERWARD. Keri Claiborne Boyle, a former nationally ranked triathlete and certified coach of USA Triathlon and the Road Runners Club of America, says, “No matter how much you train, you have to get the nutrition right.”
No More Mounds of Spaghetti “People used to believe in carb loading before an event, but it causes bloating, which slows you down,” says Boyle. Now she coaches runners to increase their daily complex carbohydrate intake five days before a long race, without overdoing it. Carbohydrates build up glycogen stores in your muscles that fuel you when you’re running. “You can’t just cram them in the night before,” she says. Eating a combination of low-fiber simple carbs and low-fat proteins the morning before the race is optimal since runners need a fuel source that’s easy to digest, but also has staying power. Supplements can further enhance performance.
Boost Performance with Beets Various beetroot products, both juices and powders, are currently on the market and targeted to athletes, especially endurance athletes. Liz Keller, a health coach certified by the Institute for Integrative Nutrition, says, “Beet extract has a high concentration of sucrose—a simple sugar source that’s a natural endurance booster.” Research shows that the body converts the beetroot’s active ingredient—inorganic nitrate—into nitric oxide in the saliva. Clinical studies indicate that increased nitric oxide levels help fight muscle fatigue and may help improve times in endurance tests. “You have to take beet extract about 90 minutes before you need it,” says Rob Liao, MD, cardiologist and avid runner. “But don’t use mouthwash beforehand or it disrupts the oral flora needed to make it work.”
Replacing Electrolytes When you exercise for long periods of time, or in
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hot weather, water alone won’t keep you hydrated. That’s because you lose electrolytes—such as sodium, magnesium, calcium, and potassium—through your sweat that are critical for moving fluid where it’s needed. “Marathon runners often ‘hit the wall’ around mile 16 or 17,” says Boyle. “It’s not usually because they didn’t train right—it’s almost always a nutrition problem.” There are many electrolyte-rich sports drinks available, but they contain sugar or sugar substitutes. Keller says, “They give you a quick burst of energy, but your blood sugar levels drop so low afterwards that you ‘crash.’” Instead, Keller suggests replenishing your electrolytes by dissolving a few grains of Himalayan salt in your water. “Amino acids also help induce quicker muscle recovery.”
Minimizing Muscle Soreness Long-distance running takes a toll on your body; even if you’re in top shape and eat well, recovery can be difficult. “People used to think muscle soreness was due to lactic acid, but research has shown that microtears in your muscles—DOMS (delayed onset muscle soreness)—is actually to blame,” explains Boyle. “When your cells rush in to repair your muscles, it causes a buildup of cellular debris that must be cleared from your bloodstream.” For those looking to lower inflammation and recover muscle strength more quickly after exercise,
science shows that tart cherry juice can make a real difference. The juice contains antioxidants that speed up muscle recovery and remove free radicals that cause inflammation and soreness. Another supplement to consider is fish oil, which facilitates antioxidant and anti-inflammatory activity in the body. It’s full of omega-3 fatty acids, which can help repair oxidative damage. Nutrients with a 4-to-1 carbohydrate-to-protein ratio, like chocolate milk, can also help offset DOMS and minimize discomfort, but only when consumed within 30 minutes of finishing a race. Protein also helps rebuild muscle. “A protein shake helps speed recovery, but it’s not a meal substitute,” says Keller. “We’re a culture that’s into the quick fix, but we’re supposed to chew our food, not drink it, to properly cue digestion. There are so many products on the market now in shiny packages, but I’m a believer that if you eat good, whole, nutrient-dense foods, and drink water with a little bit of salt, that’s really all you need.” TFL SELECTED SOURCES “Beetroot Juice and Exercise . . .” by L.J. Wylie et al., J Appl Physiol, 8/13 n “Beetroot Juice Ingestion During Prolonged Moderate-Intensity Exercise Attenuates Progressive Rise in O2 Uptake” by R. Tan et al., Physiology, 1/4/18 n “Compositional Characteristics of Commercial Beetroot Products and Beetroot Juice . . .” by J. Wruss et al., Journal of Food Composition and Analysis, 10/13/14 n “Influence of Tart Cherry Juice on Indices of Recovery Following Marathon Running” by G. Howatson et al., Scand J Med Sci Sports, 12/10 n Personal communication: Keri Claiborne Boyle; Liz Keller; Rob Liao, 1/18 n “Tart Cherries: An Endurance Superfood?” by Matt Fitzgerald, Competitor Running, http://running.competitor.com, 1/2/17
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Life Changing Results...GUARANTEED Fights oxidative damage*
Helps maintain healthy heart and arteries*
Supports healthy blood pressure levels*†
Protects skin from the effects of aging*
Supports healthy blood sugar levels*†
Promotes focus and concentration*
Whether you’re supporting your heart and arteries, protecting your cells, or watching your weight ^, grape seed extract is your choice for vibrant health.* But not all grape seed extracts live up to their potential. That’s because they’re high in tannins, large molecules that your body can’t absorb. Choose Clinical OPC French grape seed extract VX1 for superior absorption and greater benefits. ^In conjunction with a healthy diet and exercise regimen. †Supports healthy levels already within normal range.
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
EuroPharmaUSA.com MONEY-BACK GUARANTEE
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12/5/17 12/5/17 8:59 AM 8:59 AM 12/5/17 12/5/17 8:59 AM 8:59 AMAM 12/5/17 12/5/17 8:59 AM 8:59 12/5/17 10:00 AM 12/5/17 10:00 AM 12/27/17 9:21 AM 1/22/18 3:10 PM
SMART SUPPLEMENTS BY JANE EKLUND
BLACK SEED OIL DISCOVER ITS MANY BENEFITS
THE PROPHET MOHAMMED IS SAID TO HAVE PROCLAIMED THAT BLACK SEED COULD CURE “ANYTHING BUT DEATH.” BLACK SEED IS MENTIONED IN THE OLD TESTAMENT, TOO, AND WAS FOUND IN THE TOMB OF KING TUT. That’s a pretty good pedigree. Native to southwest Asia, black seed, also known as Nigella sativa and black cumin, has been the subject of at least four recent metastudies that highlight its potential for use in production of new drugs for a variety of conditions. There’s no need to wait for pharmacological advances to get the benefits of Nigella sativa, though. The plant is available as a supplement, typically in the form of capsules of black seed oil. The active ingredient that led one researcher to call black seed a “miracle herb” is thymoquinone, which has hepatoprotective (prevents damage to the liver), antiinflammatory, antioxidant, anticancer, and other properties.
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Consider some of the key benefits of black seed oil: Skin health: Research on the antiinflammatory effects of black seed indicate that it may be helpful in treating psoriasis and acne. The herb’s antibacterial properties were cited in animal studies showing black seed to be useful in the treatment of staphylococcal skin infections. Black seed has also been used to promote the healing of wounds in farm animals. Antifungal: In animal studies, black seed extract was found to be significantly effective in inhibiting the growth of Candida albicans. It has also been shown to be effective against other yeasts, molds, and fungi. Anticancer: Scientists began looking at the effect of black seed on cancer in the 1980s, when patients with advanced cancer who were part of an immunotherapy study that included Nigella sativa seed and other compounds were found to have enhanced natural killer cell activity. The authors of one metastudy wrote that “there is a wide consensus in cancer research that TQ [thymoquinone] has promising anticancer activities” and concluded that it “may be useful as a dietary supplement to enhance the effects of anticancer drugs.” Other uses: Other conditions for which black seed has been shown to have therapeutic potential include asthma, rheumatism, bronchitis, diabetes, and ulcers and other gastric disorders including inflammatory bowel disease.
Cautions: Black seed oil may interact with other drugs, so check with a healthcare practitioner before taking it. It may also have contraceptive properties, so women who would like to become pregnant or who are pregnant should avoid it. TFL
SELECTED SOURCES “Dermatological Effects of Nigella sativa” by H.M. Salih et al., Journal of Dermatology & Dermatologic Surgery, 7/15 n “Nigella Seeds: What the Heck Do I Do with Those?” by Lisa Bramen, www.Smithsonian.com, 2/16/11 n “Phytochemistry, Pharmacology, and Therapeutic Uses of Black Seed (Nigella sativa)” by W. Kooti et al., China J. Nat Med, 10/14/16 n “A Review on Therapeutic Potential of Nigella sativa: A Miracle Herb” by Z. Gholamnezhad et al., Asian Pac J Trop Biomed, 9/13 n “Thymoquinone: An Emerging Natural Drug with a Wide Range of Medical Applications” by M. Khader and P.M. Eckl, Iran J Basic Med Sci, 12/14
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2/12/18 4:18 PM
TRENDING B Y LY N N T R Y B A
CREATING A VITAMIN HABIT NOVEL DELIVERY SYSTEMS CAN HELP REMEMBER TAKING FLINTSTONES VITAMINS WHEN YOU WERE A KID? YOU PROBABLY DIDN’T MIND TAKING THEM BECAUSE IT WAS FUN EATING THEM. Now you’re an adult and you want to adopt healthy habits, like taking fish oil or a multivitamin/ mineral. Except the last fish oil you took gave you fish burps. And the last multivitamins you bought were so big they gave you anxiety every time you tried to swallow them. Who can blame you for giving up? Here, we unpack a few solutions to common obstacles that get in the way of your taking supplements regularly.
Hack Your Habits Experts believe one way to add a habit to your routine is to marry it to a habit you already perform religiously without thought. People tend not to think about brushing their teeth or making their coffee in the morning, for example. According to the Barlean’s Better Life Blog (http://blog. Barleans.com), the next step is to “put your supplements in the way of carrying out one of these tasks. For example, don’t simply place your vitamins on the kitchen counter; put them right on top of your coffee machine . . . any place where you simply cannot avoid seeing or touching them to get them out of the way in order to proceed with your nor-
mal activity.” (Barlean’s, by the way, makes fish oil swirls that taste like smoothies—no fish burps either.) Like Barlean’s, many manufacturers are offering novel delivery systems, including chews, gummies, softgels, powders, teas, and more. One company, Windy City Organics, even offers pumpkin seeds that deliver probiotics, so you can have your snack and eat it too!
Tea & Biscuits Science links collagen supplementation to decreased eye wrinkles and improved joint function. If you want to add collagen to your routine, there are easy ways to do so. If you already have a morning or afternoon tea habit, you could add Reserveage Nutrition’s Collagen Beautèa to the mix. The teabags combine hydrolyzed collagen peptides, white tea, and botanicals. On another tea bag twist, Re-
serveage Nutrition offers “broth bags” filled with its Bone Broth Boost Grass-Fed Collagen Protein. If you already enjoy sipping hot beverages throughout the day, the foundation is laid for adding a regular daily serving of beef, chicken vegetable, or vegetable collagen broth. Reserveage also offers collagen in Beauty Shot form. Downing one of these 3-ounce bottles to get your daily collagen peptides with hyaluronic acid and vitamin C couldn’t be easier. Hyaluronic acid is good for the skin, and vitamin C helps the body make its own collagen. NeoCell sells various flavors of its Collagen Cookie Bar, each of which offers about 12 grams of protein, a few grams of sugar, grass-fed collagen, and 7 grams of fiber. Somehow, when you call a supplement a “cookie,” it’s a lot easier to work it
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into your day! The company also sells Beauty Bursts, which are Starburst-like chews containing collagen, hyaluronic acid, and vitamin C.
Spray & Go Some people who don’t like swallowing pills have been able to create daily habits by using liquid sprays. Examples include Country Life’s Vitamin D3 Spray and Garden of Life mykind Organics B-12 liquid whole foods spray.
For the Kids Did you know constipation affects 30 percent of children? If you want to ensure your kids get digestive and immune system support, American Health Probiotic Kidstiks delivers 5 billion scientifically developed multistrain cultures in a flavorless powder mix that can be mixed with any cool food or cool beverage. The kids won’t even know they’re doing something good for them! American Health Ester-C Kid stiks is a multivitamin and mineral supplement drink mix in grape and
punch flavors that delivers 250 milligrams of Ester-C Vitamin C, a patented vitamin C formula.
For the Kid in All of Us Did you hear the news? Research shows that chocolate can contribute to a better balance of bacteria in the gut. It’s also an excellent method of helping probiotics survive stomach acid and
make it to the small intestine. Good Day Chocolate offers candy-coated probiotic chocolate supplements made with Bacillus coagulans, a well-researched probiotic strain that supports digestive health. Flora Baobites Superfruit are fiber-rich fruit chews made from baobab trees. This snack delivers electrolytes and vitamin C. Not only are Baobites healthy, but their purchase also helps empower women in Africa. Hopefully, these novel ways of taking supplements will help you get into a healthy routine you can stick with! TFL SELECTED SOURCES “Bacteria and Chocolate: A Successful Combination for Probiotic Delivery” by S. Possemiers et al., Int J Food Microbiol, 6/30/10 n “Chocolate, Gut Microbiota, and Human Health” by N. Hayek, Front Pharmacol, 2/7/13 n “Easing Your Child’s Constipation” by Susan Moores, Academy of Nutrition and Dietetics, www. EatRight.org, 6/21/17 n “Healthy Life Hacks: 5 Easy Ways to Remember Your Supplements,” http://blog.Barleans.com, 1/1/18
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HERBAL HELPERS BY MARIA NOËL GROVES, RH (AHG), REGISTERED CLINICAL HERBALIST
NATURE’S FERTILITY AIDS HERBS FOR HORMONE BALANCE FOR MANY COUPLES, GETTING PREGNANT CAN BE AN EMOTIONAL ROLLER COASTER, ESPECIALLY FOR THE MILLIONS OF COUPLES WHO HAVE DIFFICULTY CONCEIVING. ALTHOUGH INFERTILITY CAN SEEM INSURMOUNTABLE, EFFECTIVE NATURAL THERAPIES DO EXIST. While diet, lifestyle, and supplements support the quality and vitality of the egg and sperm, herbal remedies help nudge hormones in the right direction, especially if there are irregular cycles, polycystic ovarian syndrome (PCOS), endometriosis, or infertility due to age. For Women: Vitex (Vitex agnus-castus) may be called chaste tree berry due to the old belief that it dispelled sexual urges in monks, but it improves fertility for many women and is a good herb to try first. Vitex helps regulate and strengthen progesterone production during the second half of the cycle to encourage the body to hold onto a pregnancy. It doesn’t contain progesterone but appears to improve the way the brain and ovaries communicate to produce it, and it’s most often taken as a tincture. Another excellent fertility herb for women is shatavari (Asparagus racemosus). Used for centuries in Ayurvedic medicine, the name translates as “she who possesses 100 husbands.” Shatavari increases the quality and quantity of cervical mucus, which is important for the protection of the sperm. Shatavari also acts as an anti-inflammatory tonic that supports the female reproductive system and balances stress hormones. Though it can be taken in capsule or tincture form, you can also mix the powder with honey and take it by the teaspoon. For Men: Ashwagandha (Withania somnifera) is often used as a calm-energy adaptogenic and anti-inflammatory herb, but it is also well studied for its ability to improve sperm quality and male virility. In one clinical study, three months of supplementation yielded a 167 percent increase in sperm concentration as well as a 57 percent increase in sperm motility. TFL SELECTED SOURCES “Ashwagandha for Male Infertility” by Setareh Tias, Natural Medicine Journal, 4/14 n Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) n “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males . . .” by V.R. Ambiye et al., Evid Based Complement Alternat Med, 2013 n Conceiving Healthy Babies by Dawn Combs ($24.95, New Society Publishers, 2014) n The Infertility Cure by Randine Lewis ($18, Little, Brown and Company, 2005) n Making Babies by Sami S. David, MD, and Jill Blakeway, LAc ($27, Little, Brown and Company, 2009)
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MARCH 201 8
2/12/18 9:29 AM
GRAB-AND-GO! FIT NUTRITION INTO YOUR BUSY SCHEDULE THESE SWEET AND CRUNCHY VEGAN CEREAL BARS CAN BE ENJOYED AS A HEALTHY, FIBER-RICH SNACK OR AN ON-THE-GO WHOLESOME BREAKFAST. IF YOU STORE THE BARS IN AN AIRTIGHT CONTAINER, THEY’LL KEEP FOR UP TO A WEEK IN THE FRIDGE!
No-Bake DriedFruit Cereal Bars dV From Vegan For One by Ellen Jaffe Jones with Beverly Lynn Bennett ($17.95, Book Publishing Company, 2017)
20 minutes prep time + 30 minutes chill time n makes 6 bars
K c old-fashioned rolled oats 2 Tbsp unsweetened shredded dried coconut 2 Tbsp pumpkin seeds 1 Tbsp sunflower seeds 1 c crispy or puffed rice cereal N c whole or coarsely chopped dried fruit (such as apricots, cherries, cranberries, currants, dates, figs, or goji berries, or a combination) 1 Tbsp flaxseed or hemp seeds (optional) N c nut butter (any kind) N c brown rice syrup or maple syrup K tsp vanilla extract Pinch sea salt 1. Line an 8x4x2K-inch loaf pan with 2 pieces of unbleached parchment paper, overlapping the pieces and allowing paper to drape a bit over sides of pan. 2. Put oats, coconut, pumpkin seeds, and sunflower seeds in a large nonstick skillet and cook over medium heat, stirring occasionally, until mixture is fragrant, about 3 minutes. Transfer to a large bowl. 3. Add cereal, dried fruit, and optional flaxseeds and gently stir to combine. 4. Put nut butter and brown rice syrup in skillet and cook over low heat, stirring occasionally, until thoroughly heated and small bubbles begin to appear around edges, 1 to 2 minutes. Remove from heat. Add vanilla extract and salt and stir to combine. 5. Pour nut butter mixture over oat mixture and gently stir until well incorporated. 6. Transfer to lined loaf pan. Fold overhanging parchment paper over top and use it to press mixture firmly and evenly into pan. Refrigerate until firm, about 30 minutes. 7. Lift out of pan using parchment paper, transfer to a cutting board, and remove and discard parchment paper. Cut into 6 bars with a sharp knife. Per serving (1 bar): 198 Calories, 5 g Protein, 23 g Carbohydrates, 3 g Fiber, 10 g Total fat (2 g sat), 74 mg Sodium, H Vitamin B2 (riboflavin), E, Iron, Magnesium, Phosphorus
© ALAN ROETTINGER
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For more great natural products, visit www.TasteforLife.com/hot-products
Wild Oregano Oil Oreganol P73 from North American Herb & Spice is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil and extracted without chemicals or alcohol. www.NorthAmericanHerbandSpice.com
Non-GMO Beauty Products Beautiful Ally is Bluebonnet Nutrition’s new beauty product line, delivering age-defying vitamins, minerals, and antioxidants, including Hair, Skin & Nails Vcaps, Biotin 10,000 mcg Vcaps, and Collagen Type I+III Powder & Caplets. www.BluebonnetNutrition.com
Organic Beets Fermented Whole Beets from Nature’s Answer are not from concentrate and yield up to 200 percent of the nitrate content of regular beet powder—USDA Organic, vegan, and gluten free. www.NaturesAnswer.com
New Take on Sauerkraut Eden Foods’ Kimchi Sauerkraut combines spicy zest and mellow savory flavor of old-world sauerkraut. Traditional methods and 90 years of one family’s care from field to jar delivers sought-after flavor with no additives. www.EdenFoods.com
Powerful Antioxidants Astaxanthin 4 mg from NOW Foods is the first astaxanthin supplement made with organic algae. This whole food algae source has lutein, betacarotene, and more. 888-669-3663 www.NOWfoods.com
Soothing Lozenges USDA Organic Cough Relief Lozenges from Quantum Health are a staple supply during cold and flu season. Available in both Bing Cherry and Meyer Lemon with Honey flavors, they taste great too. www.QuantumHealth.com
Healing Balm Babo Botanicals’ Sensitive Skin All Natural Healing Ointment, an all-purpose balm for adults made with medical-grade colloidal oatmeal, helps relieve eczema and dry skin—perfect for chapped lips and cuticles. www.BaboBotanicals.com
Inflammation Relief Endo Inflame from Emerald Health naturally promotes your body’s healthy response to pain and inflammation by supporting your endocannabinoid system and optimal health and vitality. www.EmeraldHealthBio.com
Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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2/13/18 11:09 AM
B Y L I S A FA B I A N
MEALS FOR THE SEASON
Â© MICHAEL HARLAN TURKELL
M ARCH 2018
2/12/18 2:08 PM
EASY TO EAT AND BEAUTIFUL TO PRESENT, A MEAL SERVED IN A BOWL FEELS LIKE A GIFT. WITH THE ABUNDANCE OF FRESH PRODUCE THAT ARRIVES AROUND THIS TIME OF YEAR, SPRING IS AN ESPECIALLY DELIGHTFUL SEASON TO ENJOY THE FLAVORS AND NUTRITIONAL BENEFITS OF A MEAL MADE COMPLETE IN A BOWL.
From Bowl by Lukas Volger ($25, Houghton Mifflin Harcourt, 2016)
45 minutes prep time + 55 minutes prep time for broth n serves 4
6 c Shortcut Pho Broth (recipe follows) 1K tsp sugar 1 tsp fine sea salt 1 bunch spring onions (about 8 oz) 1 bunch scallions (about 5 oz) 5 plump garlic cloves 2 Tbsp neutral-tasting oil 1 Tbsp rice vinegar 4 bunches baby bok choy (8 to 10 oz total), quartered lengthwise through the root
1 c peas, either young ones with edible pods or shelled mature ones 8 oz medium-width rice noodles 1 small green chili (serrano, Thai chili, or jalapeño), sliced into very thin rings 2 c loosely packed mixed fresh herbs, such as chervil, parsley, mint, cilantro, basil, and/or chives, for serving Lime wedges, for serving
1. Place pho broth in a pot and heat to a simmer. Stir in sugar and salt and then taste, adjusting seasonings as necessary. Keep covered, off heat, and then bring back to a bare simmer just before serving. 2. Trim root ends off spring onions and scallions. Thinly slice both white and green parts. Slice garlic into thin slabs. 3. Heat oil in a skillet over medium-low heat. Add spring onions, scallions, and garlic and cook, stirring frequently, until golden brown and caramelized, 10 to 15 minutes. Reduce heat if onions begin to burn, or raise heat if they seem to be cooking too slowly. Pour in vinegar and use a wooden spoon to scrape up any browned bits. Remove from heat. 4. Bring a saucepan of salted water to boil. Add bok choy and cook until thickest parts of stem are tender and can be easily pierced with a paring knife, 2 to 3 minutes. Transfer to a plate with a spider skimmer, reserving cooking water. Add peas to water and blanch for 30 seconds, just until the raw bite is gone. Transfer to a plate with a spider skimmer, again reserving cooking water. 5. Add noodles to the boiling water, in a strainer basket or the strainer insert that comes with your stockpot if you have one, and cook until tender, usually 4 to 7 minutes or according to package instructions. Lift out noodles, reserving cooking water, and thoroughly rinse noodles under cold running water in order to remove excess starch. Quickly dunk noodles back into hot water to reheat. Divide among four bowls. 6. Top noodles in each bowl with bok choy, peas, caramelized onion mixture, and chili slices. Ladle hot broth over each serving. Serve immediately, passing herbs and lime wedges at the table. Kitchen Note: Bursting with different shades of tender green things, this bowl is a welcome sight in spring, utilizing some of the season’s early arrivals. If you can’t find baby bok choy, use baby gem lettuces instead, which show up around the same time (mature bok choy would have an entirely different effect here); baby lettuces, however, don’t need to be precooked. Caramelizing the spring onions and scallions adds a rich flavor and texture component to the bowl, similar to a seasoned oil— sweet but deep and silky. Use additional scallions if you’re unable to get spring onions.
SHORTCUT PHO BROTH dGnV From Bowl by Lukas Volger ($25, Houghton Mifflin Harcourt, 2016)
55 minutes prep time n makes about 1O quarts
1 oz fresh ginger (2 thumb-sized pieces) 2 qt low-sodium vegetable broth 3 garlic cloves, peeled 2 whole star anise 2 whole cloves 1 cinnamon stick 1 stalk fresh lemongrass, smashed and coarsely chopped, or 1K tsp dried Small handful of fresh cilantro stems 1. Turn a gas burner on High. Using heat-safe tongs, hold ginger over flame and turn it as needed until charred all over. This will take 5 to 7 minutes. Alternatively, if you don’t have a gas range, blacken ginger in the oven broiler: Once broiler is hot, broil ginger close to heat source until charred all over, flipping it with tongs as needed. 2. In a saucepan, combine broth with blackened ginger, garlic, star anise, cloves, cinnamon stick, and lemongrass. Bring to a boil and then reduce to a simmer and cook for 25 to 35 minutes, until aromatics begin to shine through in flavor. Add cilantro stems and simmer for another 5 minutes. 3. Strain broth through a cheeseclothlined sieve; gather up ends of cheesecloth so as to squeeze out as much liquid as possible. Once completely cooked, pack broth in containers and store in the refrigerator for up to 1 day or in the freezer for up to 2 months for future use. Kitchen Note: If you’re pinched for time, you can skip the step of blackening the ginger; instead, slice it into thin coins and add it to the vegetable stock along with the other aromatics.
Per serving: 372 Calories, 9 g Protein, 68 g Carbohydrates, 7 g Fiber, 8 g Total fat (1 g sat), 773 mg Sodium, HHHHH Vitamin C, K, HH Vitamin A, B6, Iron, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Magnesium, Potassium, Zinc
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2/12/18 2:08 PM
Matcha & Miso Center, Cleanse, Uplift
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2/12/18 4:40 PM
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SALMON GOODNESS BOWL Gn From The 2 Meal Day by Max Lowery ($22.95, Kyle Books, 2018)
25 minutes prep time n serves 1
2. Season salmon with salt and pepper. Dot 1 tablespoon of the butter evenly over fish, layering lemon slices on top. Roast for 20 minutes. 3. Meanwhile, melt 1 tablespoon of the butter in a large frying pan and cook squash for 10 to 15 minutes until tender. 4. Five minutes before salmon is ready, melt remaining tablespoon of butter in another frying pan over high heat and cook kale for 5 minutes, adding some salt, so it gets crispy. 5. Place all ingredients, including edamame beans, in a bowl and serve with salmon on top.
Kitchen Note: This simple bowl is full of goodness. Kale is packed with vitamin K, iron, and folate, which help to build strong bones and are important for healthy red blood cells. Butternut squash contains lots of vitamin B6, which is crucial for the immune system. Salmon is a source of omega-3 fatty acids, which are great for your skin, brain function, and cardiovascular health. Cooking kale in this way helps retain the nutrients and also means it tastes great! Per serving: 731 Calories, 43 g Protein, 51 g Carbohydrates, 16 g Fiber, 45 g Total fat (18 g sat), 741 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B3 (niacin), B6, B12, C, E, K, Magnesium, Phosphorus, Potassium, HHHH Vitamin B2 (riboflavin), Calcium, HHH Iron, HH Zinc
ÂŠ KATE WHITAKER AND MICHELLE BEATTY
1 salmon fillet, skin on Salt and freshly ground black pepper 3 Tbsp grass-fed butter, divided 3 thin slices of lemon 7 oz butternut squash, peeled and cut into 1-in cubes (about 1K c) 7 oz kale O c edamame beans, shelled and cooked
1. Preheat oven to 400Â°.
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BLACK RICE BURRITO BOWL
From Bowl by Lukas Volger ($25, Houghton Mifflin Harcourt, 2016)
40 minutes prep time + 2 hours soak time for rice n serves 4
1K c black rice 2K c water, plus additional for soaking rice 2 tsp cumin seeds 1O c cooked black or pinto beans (or one 15-oz can, rinsed) 2 serrano chilies, seeded and finely diced 3 Tbsp olive oil Juice of 2 limes (about 3 Tbsp), plus lime wedges for serving O tsp chili powder O tsp fine sea salt N c raw pumpkin seeds 1 avocado, diced 1 mango, diced 1 c shredded purple cabbage K c Pickled Red Onions (recipe follows) N c crumbled mild white cheese, such as cotija, queso fresco, feta, or ricotta salata (optional) 1N c loosely packed fresh cilantro leaves and tender stems 2 Tbsp loosely packed fresh oregano leaves Pico de gallo, store-bought, for serving
1. Place rice in a medium bowl, cover with about 3 inches of water, and soak for 2 to 12 hours. Rinse and place in a saucepan and cover with the 2K cups water. Place over high heat and bring water to a boil. Cook for 15 to 25 minutes, until rice is tender. Drain through a sieve. Return rice to pot and let stand, covered, until ready to serve. (If you skip the soaking step, you’ll need to continue cooking rice for an additional 5 to 10 minutes.) 2. Meanwhile, heat a small skillet over medium heat. Add cumin seeds and toast for 45 to 90 seconds, until fragrant. Transfer to a mortar or spice mill and coarsely grind. 3. Combine beans, cumin, chilies, oil, lime juice, chili powder, and salt in a mixing bowl. Let stand as rice cooks. 4. Return skillet to heat and add pumpkin seeds. Toast, swirling pan often, for 3 to 5 minutes, until seeds turn a pale brown color and start to pop. Transfer to a plate or bowl. 5. To serve, divide rice among four bowls,
and then spoon beans over rice in each bowl. Top each serving with avocado, mango, cabbage, pickled onions, pumpkin seeds, cheese (if using), cilantro, and oregano. Serve with lime wedges and pico de gallo on the side. Kitchen Note: Marinated black beans, cool avocado, sweet mango, a good helping of herbs, tangy pickled onions, and the soft, toasty flavor of pepitas (pumpkin seeds) combine for a dramatically colorful presentation. Delicate and chewy, black rice—also called “forbidden rice”—is a purple-hued, unpolished variety that touts many of the same health benefits as brown rice, but with a nubbier texture. And like brown rice, it benefits from soaking for a few hours, which makes its nutrients more accessible and also shortens its cooking time. Pepitas’ flavor fades as they sit, so it’s best to toast them before serving, as instructed in the recipe. Per serving (with feta cheese): 682 Calories, 18 g Protein, 99 g Carbohydrates, 17 g Fiber, 26 g Total fat (5 g sat), 850 mg Sodium, HHHHH Vitamin B6, C, K, Phosphorus, HHHH Magnesium, HHH Vitamin B1 (thiamine), Iron, Potassium, HH Vitamin B2 (riboflavin), B3 (niacin), E, H Vitamin A, Calcium, Zinc
PICKLED RED ONIONS dGnV From Bowl by Lukas Volger ($25, Houghton Mifflin Harcourt, 2016)
15 minutes prep time + 1 hour chill time n makes 1 heaping cup
1 large red onion L c white vinegar L c rice vinegar L c water 1K tsp sugar K tsp salt 1. Peel onion and then slice it into rings V-inch wide or thinner using a mandoline or a sharp chef’s knife and a steady hand. 2. Combine white and rice vinegars, water, sugar, and salt in a small saucepan. Bring to a boil and then add onions. Gently stir onions until they soften and are submerged in brine; this will take 1 to 2 minutes. 3. Remove from heat and let cool completely. Transfer to an airtight container and store in the refrigerator, where they’ll keep for several weeks.
M A RCH 2018
2/13/18 11:24 AM
VEGGIE i s the new
SAUSAGE What does our veggie sausage taste like? Imagine sausage. The aroma. The sizzlingly delicious flavor. It’s easy to make, ready in minutes, and full of plant protein power.
FIND US IN THE FREEZER AISLE SERVING SIZE 1 PATTY ™
*Nielsen xAOC Total Units Sold Cal Yr 2017
®, ™, © 2018 Kellogg NA Co.
2/5/18 12:34 PM
COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.
peanut butter GLUTEN FREE
(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24 INGREDIENTS: ¾ cup sifted powdered sugar ½ cup creamy peanut butter or seed butter 3 tablespoons unsalted butter or dairy-free butter, melted 4 tablespoons NeoCell Super Collagen 1¼ cups semisweet chocolate chips or dairy-free chocolate chips 1 tablespoon vegetable shortening Flaky sea salt
Recipe by Carol Kicinski
HOW TO MAKE IT: Line a baking sheet with parchment or waxed paper. Combine the powdered sugar, peanut butter, butter, and collagen together in a mixing bowl and mix until fully combined. Divide the mixture into 24 equal-sized balls. Place on the prepared baking sheet and refrigerate for 30 minutes. Combine the chocolate chips and shortening in a microwave-safe bowl and microwave on high power for 60-90 seconds or until most of the chocolate chips are melted. Stir until smooth and glossy. Dip the truffles into the chocolate to coat and place back on the baking sheet. Sprinkle the top with a small pinch of sea salt and refrigerate for another 15-30 minutes.
For more Collagen infused recipes visit neocell.com/recipes
1/23/18 11:00 AM
LIFE IN BALANCE
PUT THE BRAKES ON AGING NEW BOOK DETAILS NOVEL APPROACH NAMED BY PREVENTION AS THE NATION’S LEADING FEMALE INNOVATOR IN THE NATURAL PRODUCTS INDUSTRY, ENTREPRENEUR NAOMI WHITTEL HAS MADE IT HER MISSION TO BETTER THE LIVES OF WOMEN BY EMPOWERING THEM TO TAKE CONTROL OF THEIR HEALTH.
As the CEO of Twinlab Consolidated Holdings, Whittel has launched hundreds of nutritional supplements made with scientifically proven ingredients for longevity, weight management, and beauty. Here, she discusses her new book, Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life ($26, HMH, 2018). Taste for Life: What new belief, behavior, or habit has most improved your life over the last five years? Naomi Whittel: Three years ago, I traveled to Calabria, Italy, to learn more about the bergamot citrus fruit. I knew of its link to heart health, cholesterol, and longevity, but I soon discovered its connection to a cellular process that plays a major role in aging called autophagy (pronounced aw-TOFF-uh-gee). Autophagy removes toxins and repairs damage that has accumulated in our cells caused by exposure to environmental conditions plus natural wear and tear that accelerate the signs of aging. Like many things in our body, as we age, autophagy slows and becomes less efficient, making you look and feel older. After learning about autophagy and what activating this process in our bodies can do for health and reversing the signs of aging, I went in search of the science about ways we could reignite this cellular detoxification process. It is why I developed the Glow15 plan, to make activating autophagy simple, easy, and most effective.
TFL: How long have you been following the Glow15 formula outlined in your book? NW: I have followed the plan and its components over the last couple of years. When I saw the results in my own body—more energy, better sleep, and weight loss—we conducted a 60day clinical study on the plan. That is how we came to the Glow15 title. The women who participated in the clinical study began to see results in just 15 days. TFL: Do you have a personal mantra you live your life by these days? NW: Fat first, fat most, every day in every way. Dietary fat isn’t a villain, it’s our friend. It is essential to optimal health, and it is your body’s preferred fuel. It’s satiating, making it protective against cravings for unhealthy foods. I start each day off with fat, like AutophaTea (the tea will be sold at specialty stores nationwide, and a DIY version of it is detailed in the book), avocado, or eggs. In Glow15, I detail the importance of dietary fat for our health and provide easy recipes to get these good fats incorporated into your daily life. (The only type of dietary fat you should not include in your diet is trans fats.) www.tas teforl i fe.com
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TFL: What beauty rituals detailed in your new book do you enjoy the most? NW: In order to outsmart aging and boost my sleep, I take a hot Epsom salts bath, soaking in the tub for 20 to 30 minutes. Epsom salts break down into magnesium and sulfate in hot water. The minerals are absorbed through your skin and help with detoxification. The heat also helps your circadian rhythm. This is because your natural drop in body temperature is balanced with the heat of the bath. Then, when you get out of the hot bath, your temperature will plummet again, making you all the more ready for sleep. Since I travel quite a bit, I make sure I pack Epsom salts wherever I go. TFL: What is one of the best investments you’ve ever made? NW: The investment of time into self-care. I believe it’s important for women to put our oxygen masks on first before assisting others so that we can be the best
we can be for ourselves and those that depend on us. It is not an easy decision for women to make, but it is critical for our physical, emotional, and mental well-being. I try to make time each day for self-care, whether it’s 30 minutes of exercise or 15 minutes of meditation. TFL: What excites you most, science or business? NW: Science is my business, so for me they are one in the same! I travel the globe in search of the best and purest ingredients to support health, wellness, and beauty. I then work with world-renowned scientists and researchers to deliver the best health and wellness solutions to help us all not just survive, but thrive. Naomi Whittel, CEO of Twinlab Consolidated Holdings, has made it her mission to better the lives of women by empowering them to take control of their health. Her new book, Glow15: A ScienceBased Lifestyle Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life, launches this month.
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2/13/18 8:40 AM
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2/8/18 4:18 PM
BY MARIA NOĂ‹L GROVES, RH (AHG)
Prevent Colorectal Cancer How to dramatically reduce your risk The word cancer frightens many of us, and colorectal cancer has the double-whammy of being both common and deadly. Itâ€™s the fourth most common cancer and the second leading cause of death from cancer, according to the National Cancer Institute. Approximately 4.5 percent of the population will be diagnosed with colorectal cancer, with a five-year survival rate of 65 percent. Genetics only account for 5 to 10 percent of colorectal cases (and family history up to 25 percent), which means you can tremendously reduce your risk through diet and lifestyle as well as herbs and supplements. There are two primary themes to remember when it comes to reducing colorectal cancer risk: reducing inflammation and oxidative stress and encouraging healthy gut function, including microbiota.
Step 1: H ealthy Lifestyle & Regular Screening One of the best ways to reduce your risk of colon cancer is to exercise regularly, at least 30 minutes on most days. For optimal protection, researchers suggest 3.5 to 4 hours per week of vigorous activity. Inactivity has a greater impact on colorectal cancer risk than genetics. While it may not seem connected, exercise improves gut motility, enhances the immune system, decontinued on page 54 www.tas teforl i fe.com
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Turkey Tail Mushroom creases inflammatory insulin and insulin-like growth factors, decreases obesity, and improves antioxidant status. It’s also crucial to be screened and to remove polyps larger than the size of a pea, which are more likely to turn into cancer. Fortunately, they grow slowly over 10 to 20 years. Other healthy lifestyle changes include not smoking, avoiding obesity, controlling blood sugar, and keeping alcohol intake below three glasses daily.
Step 2: Colon-Friendly Diet One of the primary reasons colorectal cancer is so common in the United States is the standard American diet. Studies link colorectal cancer risk to excessive red meat, fat, protein, and calories. A whole-foods diet emphasizing vegetables, fiber, fatty fish like salmon and halibut, plant protein, and good hydration significantly protects you because it feeds healthy gut flora (also called microbiota or microbiome), encourages healthy elimination, decreases inflammation and oxidation, balances blood sugar, and nourishes the body.
Step 3: Herbs & Supplements You may also boost your resistance to colorectal cancer—and cancer in general—with the following supplements. Calcium and Vitamin D: In population studies, the better the intake of these nutrients, the lower the risk. Although not all studies agree, some note a reduced risk on par with exercise: 10 to 15 percent. In a four-year, well-designed study, the combination of 1,400-1,500 milligrams (mg) calcium citrate or carbonate and 1,000 IU vitamin D3 together reduced cancer risk for healthy
postmenopausal women. Other studies have found that vitamin D supplementation reduces risk by 50 percent. Probiotics & Prebiotics: Gut flora have a tremendous impact on colorectal health and cancer risk. Preliminary studies suggest that probiotics (healthy bacterial flora including Lactobacillus acidophilus and Bifidobacterium from supplements and lactic acid-forming fermented foods) and prebiotics (food for the good bacteria including fiber, mucilage, FOS, and inulin) improve gut health and motility, make the colon less hospitable to cancer cells, fight and prevent cancer cells and tumor formation, and reduce the damage from carcinogenic foods like grilled red meat, cured meat, and bacon. Medicinal Mushrooms: Mushrooms have long been used in Asia for cancer treatment and prevention. They contain complex polysaccharide starches called glucans as well as other beneficial compounds that improve immune system health to better fight and prevent cancer. The most human studies have been performed on turkey tail mushrooms, usually as an adjunct in cancer treatment to improve outcome and remission rates. In these studies, turkey tail extract kept colorectal cancer progression in check, decreased the voracity of cancer’s progression (how deep it went, how far it spread), and increased survival rate in colorectal cancer patients also receiving conventional care. A handful of studies also show that reishi, shiitake, and chaga extracts also inhibit colorectal cancer. Omega-3 Fatty Acids: People who consume more omega-3 fatty acids from wild, coldwater fatty fish have a reduced risk of colon, breast, and prostate cancers. Taking 2.5 grams of fish oil daily reduces cancer’s growth rate. Higher doses of fish oil (4.1 grams EPA, 3.6 continued on page 56
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grams DHA daily) for 12 weeks rapidly reduced cancer markers in colon polyps in a small group of high-risk cancer patients. Turmeric: This potent anti-inflammatory spice and its constituents slow the promotion and progression of colon cancer and encourage cancer cell cycle arrest. Cancer patients who consumed turmeric powder (as well as garlic, onion, tomato, shiitake, rice bran, kale, blueberry, and pineapple) in addition to their regular diet improved antioxidant status and other clinical measures of improved treatment outcomes versus those who did not. One study suggested a dose of 3.6 grams of curcumin for colon care. Green Tea: Five or more cups of green tea daily or 250 to 500 mg of the standardized extract daily provides antioxidants and can improve the immune system’s response to cancer, particularly in nonsmokers. In colorectal cancer, EGCG in green tea inhibits cancer growth, induces cancer cell death, and inhibits the inflammation that fuels cancer. In one study, green tea supplementation reduced colorectal tumor incidence in post-surgery cancer patients by 50 percent. TFL SELECTED SOURCES Anticancer: A New Way of Life by David Servan-Schreiber ($18, Penguin Books, 2017) n “Antioxidant and Anticoagulant Status Were Improved by Personalized Dietary Intervention . . . in Cancer Patients” by G.Y. Lee et al., Nutr Cancer, 9/2/15 n “Antitumor Activity of Water Extract of a Mushroom, Inonotus obliquus, Against HT-29 Human Colon Cancer Cells” by S.H. Lee et al., Phytotherapy Research, 4/15/09 n The Cancer-Fighting Kitchen by Rebecca Katz ($32.50, Ten Speed Press, 2017) n “Colorectal Cancer,” National Cancer Institute, www.Cancer.gov n “Curcumol Induces Cell Cycle Arrest in Colon Cancer Cells . . .” by J. Wang et al., J Ethnopharmacol, 1/10/18 n “Green Tea Catechin, Epigallocatechin-3-Gallate (EGCG) . . .” by B.N. Singh et al., Biochem Pharmacol, 12/15/11 n “Green Tea Selectively Targets Initial Stage of Intestinal Carcinogenesis . . .” by A.Y. Issa et al., Carcinogenesis, 9/1/07 n “Inherited Risk for Colorectal Cancer,” Memorial Sloan Kettering Cancer Center, www.mskcc.org n “Inhibitory Effects of Culinary Herbs and Spices on the Growth of HCA-7 Colorectal Cancer Cells . . .” by A. Jaksevicius et al., Nutrients, 9/21/17 n “The Intestinal Microbiota, Gastrointestinal Environment and Colorectal Cancer: A Putative Role for Probiotics in Prevention of Colorectal Cancer?” by M.A. Azcarate-Peril et al., Am J Physiol Gastrointest Liver Physiol, 6/23/11
Quick Tip: Embrace Fiber One meta-analysis found that people who consumed more than 27 grams of fiber daily had 50 percent less chance of developing colorectal cancer compared to people who consumed less than 11 grams of fiber daily.
Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the book, distance consults, online classes, and more at www.WintergreenBotanicals.com.
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