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MARCH 2020


Prevent Colorectal Cancer Healthy habits and screening are the keys to prevention.


Strengthen Your Bones Recipes packed with supportive nutrients.


departments 6 Editor’s Note 8 News Bites

Tea linked to longevity • Yogurt may fight insulin resistance • Kids are choosing fewer sugary drinks • More

14 In Focus

Natural ways to treat seasonal allergies.

17 Natural Beauty

Activated charcoal is a hot beauty trend.


26 Healthy Family



Millennials are beset by chronic illnesses.


36 Smart Supplements

Reduce the risk of vision problems caused by blue light.

41 Food Trends

Get the latest on plant-based milk and meat labels.

45 Weighing In

Resources for eating disorder recovery.

48 Last Word For more health & wellness resources visit



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

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The Growing Plant-Based Movement Who would have thought you could buy vegan “meat” burgers at so many fast food joints— Burger King, McDonald’s, Red Robin, and White Castle, to name a few? These products are not the veggie burgers of yesteryear. They “bleed” and sizzle as they cook, just like meat, and taste more like beef burgers than beans and grains shaped into patties. This likeness comes courtesy of ceaseless tinkering by companies like Impossible Foods and Beyond Meat to entice shoppers who aren’t vegan or vegetarian to try a meat alternative. And it’s working: 95 percent of people who bought a plantbased burger in 2019 also ate meat, according to market researcher NPD Group. The growing popularity of such options is reflected in a SPINS report that shows that US retail sales of plant-based foods grew 11.3 percent in 2019. That same year, US shoppers spent almost $1.9 billion on plantbased milks. These sales have paved the way for a growing interest in vegan cheeses as well. The plant-based boom is fueled by different factors, including concern for the environment (livestock farming contributes significantly to greenhouse gas emissions) as well as consumers’ desire to eat healthier (although some people object to the processing some plant-based foods go through). The decision to eat a more plant-based diet is to be encouraged, especially when you consider that doing so is one of the best ways to prevent disease, including colorectal cancer (page 21), which is skyrocketing in Millennials (page 26). The growing consumer interest has stirred the dairy and meat industries to fight for laws that prevent the words “meat” and “milk” from appearing on the labels of plant-based foods. You can read more about this issue in “Meats and Milks: A War Over Words” on page 41. The industries claim that such terms confuse shoppers. As someone who can’t digest milk, I’m not confused when a plant-based milk alternative doesn’t match the exact creaminess of dairy milk. I’m just grateful I can enjoy a product that doesn’t leave me in pain. As the sales data reflect, the plant-based food trend will continue. And while the road toward adopting a more plant-based diet may not always be a perfect one, it does reflect a genuine interest among consumers to improve their health. To your health,

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

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

Lynn Tryba

A note on recipes

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

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

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

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

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Drinking tea may LENGTHEN YOUR LIFE An analysis of more than 100,000 adults determined that those who drank tea at least three times a week lived longer and healthier lives. Frequent green tea drinkers had about a 25 percent lower risk of heart disease and stroke compared to those who drank tea fewer than three times a week. “Habitual tea consumption is associated with lower risks of cardiovascular disease and all-cause death,” said researcher Xinyan Wang. “The favorable health effects are the most robust for green tea and for long-term habitual tea drinkers.” SOURCE “Tea drinkers live longer,” European Society of Cardiology, 1/9/20

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YOGURT MAY IMPROVE insulin resistance A study published in the American Journal of Clinical Nutrition suggests that yogurt can help fight insulin resistance. Researchers selected 100 women between the ages of 36 and 66 with both nonalcoholic fatty liver disease and metabolic syndrome. They were randomly assigned to consume either conventional yogurt or milk daily. After 24 weeks, the group that consumed yogurt showed better insulin resistance and a decrease in liver fat compared to the milk consumers. The researchers believe that the yogurt had a positive effect because of its metabolism-boosting, inflammation-reducing, and oxidative stressdiminishing properties. SOURCE “Yogurt improves insulin resistance and liver fat in obese women with nonalcoholic fatty liver disease and metabolic syndrome . . .� by Y. Chen et al., Am J Clin Nutr, 5/28/19

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Plant-based diet MAY THWART DIABETES


People who adhered to a healthful plant-based diet consisting mainly of fruit, vegetables, whole grains, nuts, and legumes were 23 percent less likely to develop Type 2 diabetes in an analysis of studies from Harvard T.H. Chan School of Public Health. Both a greater adherence to a plant-based diet and an emphasis on healthful choices within those plant-based selections lowered the risk of diabetes. The researchers believe that the effectiveness of a healthful plant-based diet is due to plant-based foods’ ability to improve insulin sensitivity and blood pressure, reduce weight gain, and alleviate systemic inflammation. All are contributing factors in diabetes risk.

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KIDS RESPOND to cooking shows Children who watched a public television cooking show featuring healthy food were more likely to choose a healthy snack option. More than 100 children ages 10 to 12 watched the 10-minute program. They were then offered a snack. Participants were more than twice as likely to choose an apple or cucumber slices compared to chips or pretzels. The study was conducted in the children’s schools. “Cooking programs may affect the food choices of children and could be an effective method in combination with other methods to improve their dietary intake,” wrote the authors. SELECTED SOURCES “Kids twice as likely to eat healthy after watching cooking shows with healthy food,” www.EurekAlert.org, 1/3/20 n “Watching TV cooking programs: Effects on actual food intake among children” by F. Folkvord et al., Journal of Nutrition Education and Behavior, 11/19

Kids are opting for HEALTHIER DRINKS Children are drinking fewer sugar­ sweetened beverages, according to research published in the American Journal of Preventive Medicine. New data from the Supplemental Nutri­ tion Assistance Program (SNAP) showed about a 10 percent decline in consumption from 2003 to 2014. Lead investigator J. Wyatt Koma said the results are promising, but that current levels are still too high. SELECTED SOURCES “New study confirms American children and teens are consuming significantly less sugary drinks,” www.EurekAlert.org, 11/21/19 n “Sugary drink consumption among children by Supplemental Nutrition Assistance Program status” by J.W. Koma et al., AJPM, 11/19

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PUT THE SQUEEZE ON THE WHEEZE NATURAL APPROACHES TO SURVIVING SPRING ALLERGIES SPRING IS COMING, THE BIRDS ARE RETURNING, THE FLOWERS ARE STARTING TO BLOOM . . . AND THE ALLERGY SYMPTOMS ARE FLARING UP. GET RELIEF FROM THE WORST OF YOUR ALLERGY SYMPTOMS WITH THESE NATURAL REMEDIES. Allergies are caused by a hypersensitive immune system. They can affect your whole body including your eyes, lungs, nose, and even your skin. Anyone who has allergies can tell you there’s no mistaking the tell-tale signs of an attack. Many people with seasonal allergies experience some combination of unpleasant nasal symptoms— runny, itchy nose; sneezing; congestion—although reactions vary from person to person.

Ease symptoms naturally Some allergic reactions are impossible to avoid, so it’s good to have on hand some natural remedies that can help minimize allergy symptoms when they strike. Bromelain is an enzyme found in the stem and fruit of the pineapple plant. It reduces sinus inflammation and swelling. Look for it in supplement form. Avoid it if you have a pineapple allergy. Herbs such as butterbur and stinging nettle reduce the

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incidence and severity of allergy symptoms, research shows. Probiotics are the “good” bacteria that live in the digestive tract and help support immunity. Some studies show probiotic supplements may reduce the severity of allergy symptoms, including nasal congestion. In one placebo-controlled study, participants who took a combination probiotic (Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2) for eight weeks had improved quality of life during the spring allergy season. Quercetin doesn’t offer a quick fix, but long-term use can help to reduce allergies. Quercetin is found in many plant foods, including broccoli, cauliflower, citrus fruits, green tea, and onions. It is also available as a supplement. Saline sprays work well to flush out pollen and other allergens from your nasal passages.

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Avoiding allergens Experts agree that the best way to prevent allergy symptoms is to avoid coming in contact with the things that trigger an allergic response. While you can’t eradicate pollen from the air outside, there are ways to minimize the likelihood of allergy attacks inside your home: ■ High-efficiency particulate air (HEPA) filters work well to reduce airborne allergy triggers including pollen. Regular cleaning with a HEPA vacuum can reduce allergens in the environment without circulating the particles back into the air. ■ Keeping doors and windows closed during pollen season is a good idea. ■ Try to avoid engaging in outdoor activities when pollen counts are high, usually between 5 a.m. and 10 a.m. ■ If you’ve been working outside, it can be helpful to shower and change your clothes to remove pollen.

Go for the essentials Certain essential oils used in a diffuser can help reduce the severity of allergy symptoms. Peppermint oil helps clear sinuses, loosen and discharge mucus, and reduce coughing. Eucalyptus oil’s anti-inflammatory properties can help clear nasal passages and reduce chest pressure caused by allergies. Both of these essential oils can be used in a diffuser. Or try mixing a couple drops of essential oil with an ounce of a carrier oil like almond or coconut oil before applying to your skin. Rub into your chest or dab behind your ears.

Fight back with food Anti-inflammatory foods can help reduce the risk of allergies by boosting immunity. Try these healthy foods this allergy season: ■ onions

■ bone broth

■ berries

■ almond butter

■ parsley

■ coconut milk

■ green leafy vegetables

■ garlic

■ broccoli

■ yogurt

■ cauliflower

■ salmon

■ citrus fruit

■ tuna

■ kiwi fruit

■ local honey

■ green tea

■ pineapple

SELECTED SOURCES “6 foods that may help curb your allergies,” 2015; “Relieve allergy symptoms without drugs,” 8/1/18, www.WebMD.com n “8 natural allergy relief remedies” by Josh Axe, https://DrAxe.com, 12/5/17 n “Butterbur,” NYU Langone Medical Center, www.med.NYU.edu n “Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis” by B. Roschek Jr., et al., Phytother Res, 7/09 n “Probiotics (Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2) improve rhinoconjunctivitis-specific quality of life in individuals with seasonal allergies: A double-blind, placebo-controlled, randomized trial” by J.C. Dennis-Wall et al., Am J Cin Nutr, 3/17

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The charcoal found in personal care products is not the same type of charcoal found in your backyard grill, though it starts out the same. Undergoing a treatment with oxygen and high-temperature steaming, the carbon structure of the charcoal opens up. This helps rid the charcoal of substances that are dangerous to humans. The resulting product is known as activated charcoal or activated carbon—a fine, black powder that’s full of tiny, highly absorbent internal holes and spaces. These holes and spaces are what trap dirt, toxins, and oil. Found in soaps, shampoos, conditioners, toothpastes, dental floss, deodorants, facial masks, scrubs, and pore strips, activated charcoal is a trendy and hugely popular ingredient these days. But in the past it was just as beloved. Ancient Egyptians used it as a natural beauty ingredient, and for them it was known as “black magic.”

Basic Black Activated charcoal has a remarkable binding ability and detoxifying powers that draw out chemicals, dirt, and bacteria. Skin care products that contain activated charcoal claim to fight blackheads, reduce pore size, soothe irritation, balance oily skin, and calm blemishes. Helpful for all skin types, charcoal products appear to be particularly beneficial during the warmer months when the skin’s sweat and sebum levels increase.

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While there have been no controlled studies linking activated charcoal to significantly better skin, claims are based on anecdotal evidence. Still, consumers consistently give products containing activated charcoal rave reviews. Many report healthier complexions and clearer skin when using facial masks infused with the ingredient. Skin isn’t the only area of the body that proponents say can benefit from activated charcoal. Shampoo manufacturers infuse it into their hair care lines to help pull oil from the hair and to control dandruff and itching. The activated charcoal found in certain shampoos won’t leave a residue behind, so hair feels lighter and more voluminous.

Dark as Night Dentists have varying opinions of the activated charcoal found in toothpastes. Some claim it’s okay if used occasionally, though not every day. While charcoal toothpaste may help remove some surface stains, it can scrub off the enamel’s top layer and cause tooth sensitivity, particularly if the charcoal powder is abrasive.

Toothpastes containing charcoal get high marks from consumers for helping to whiten teeth. But, as some dentists note, the charcoal stops whitening at surface stains. So if you have teeth that tend to be more dark or yellow in color, you may not see much difference. Some people are turned off by the black color that appears in their mouth when brushing teeth with charcoal-infused toothpastes. A thorough rinsing will eliminate any unsightly black hue. Check package directions to see how often a charcoal-infused product should be used. Look only for the activated form of charcoal in products that go on the skin or hair, or in the mouth. For best results, look for items free of harsh chemicals, dyes, parabens, and fragrances. Seek out those made with natural ingredients instead. TFL SELECTED SOURCES “Activated charcoal—the wonder beauty ingredient you need to know about” by Sunayah Arshad, www.GoodHousekeeping.com/uk/, 10/22/18 n “How charcoal escaped the grill and ended up in your toothpaste and face cream” by Laura Daily, www.WashingtonPost.com, 4/1/19 n “What are the benefits of a charcoal face mask?” by Valencia Higuera, www.HealthLine.com, 8/7/19

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Prevent Colorectal Cancer Your diet, lifestyle, and supplements strategy In March, we shift our attention to the underappreciated endpoint of the digestive system for Colorectal Cancer Awareness Month. Colorectal cancer is the fourth most common cancer and the third leading cause of death from cancer, according to the National Cancer Institute. About 4 percent of the population will develop this form of cancer over the course of their lifetime. The five-year survival rate is 65 percent, but if caught in the earliest stages, the survival rate jumps to 90 percent. Genetics account for only 5 to 10 percent of colorectal cases (and family history up to 25 percent), which means prevention tactics can tremendously reduce your risk and improve outcomes. Prevention comes in two forms: healthy habits for true prevention and screening to catch cancer early while it’s most treatable. Ask your doctor if you’re eligible

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for a screening as well as about the pros and cons of a colonoscopy versus at-home kits. Don’t put that off! In the meantime, it’s never too late to incorporate healthy habits and useful supplements into your routine.

Basic Healthy Habits The most well-recognized steps to preventing colorectal cancer are also those that prevent and manage many other diseases, including other types of cancer. Exercise regularly, keep your blood sugar stable, don’t smoke, and limit your alcohol consumption.

Colon-Friendly Diet Again, no big surprises here! Focus on eating five or more servings daily of vegetables and fruit. Also emphasize naturally high-fiber foods including nuts, seeds, whole grains (especially oatmeal), beans, legumes, apples, and pears. Ground flax, psyllium, chia, hemp seeds, bran, and other fiber supplements can be a helpful addition, but food sources are best. Fiber keeps stool soft and moving through, improves blood sugar stability, supports healthy (and anti-cancer) gut flora, and improves the body’s ability to detoxify. Reducing fat in the diet encourages more favorable gut flora and compounds like butyrate that discourage cancer formation.


Feed Your Microbiome, Support Your Gut Lining If you need more convincing on the fiber front, think of this: Microbiota (gut flora) love chewing on fiber. But if you don’t consume enough fiber, they turn to an alternate food source—your protective mucin gut lining! While fiber in the diet is the most important, additional support may be found from prebiotic inulin, other complex polysaccharides, mucilaginous herbs like marshmallow and aloe inner gel, and probiotics such as Bifidobacterium longum. If eating fiber makes you uncomfortably gassy, try a slow introduction to give your gut flora a chance to adjust. If you haven’t adapted after a few months, ask your health practitioner to test you for small intestinal bacterial overgrowth (SIBO).

Medicinal Mushrooms Mushrooms contain complex polysaccharides including glucans and beta glucan that help the immune system to better prevent and fight various types of cancer. In Asia, mushroom polysaccharide extracts are often prescribed as adjunct cancer treatments to improve outcomes. The most human studies have been performed on turkey tail mushrooms, usually as an adjunct in cancer treatment to improve outcome and remission rates. Turkey continued on page 25

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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 and shiitake extracts inhibit colorectal cancer. To make the polysaccharides bioavailable, medicinal mushrooms should be cooked, heated, or simmered in water, even better if powdered first, or try extract capsules.

Additional Healing Supplements & Functional Foods Drinking five or more cups of green tea daily may be beneficial. EGCG in green tea inhibits cancer growth, induces cancer cell death, and inhibits the inflammation that fuels cancer. In one large study of nonsmoking men, each daily 2 gram intake of dry green tea leaves (about the amount in one tea bag) was associated with a 12 percent reduction in colorectal cancer risk.

Turmeric powder in the diet or supplements may help prevent or fight various types of cancer including colon cancer through immune system support, decreased inflammation, and increased antioxidants. The spice and its constituents slow the promotion and progression of colon cancer and encourage cancer cell cycle arrest. One study suggested a dose of 3.6 grams of the constituent curcumin for colon care. TFL SELECTED SOURCES Anticancer: A New Way of Life by David Servan-Schreiber ($18, Penguin, 2017) n The Cancer-Fighting Kitchen by Rebecca Katz ($32.50, Ten Speed Press, 2017) n “Colorectal cancer prevention—patient version,” National Cancer Institute, www.Cancer.gov, 3/15/19 n “Consumption of the putative chemopreventive agent curcumin by cancer patients: Assessment of curcumin levels in the colorectum and their pharmacodynamics consequences” by G. Garcea et al., Cancer Epidemiol Biomarkers Prev, 1/05 n “A dietary fiber-deprived gut microbiota degrades the colonic mucus barrier and enhances pathogen susceptibility” by M.S. Desai et al., Cell, 11/17/16 n “Fiber, fat, and colorectal cancer: New insight into modifiable dietary risk factors” by S. Ocvirk et al., Curr Gastroenterol Rep, 12/2/19 n “Green tea consumption and colorectal cancer risk: A report from the Shanghai Men’s Health Study” by G. Yang et al., Carcinogenesis, 11/11 n “Key statistics for colorectal cancer,” American Cancer Society, www. Cancer.org, 1/8/20 n “Protocol for minimizing the risk of metachronous adenomas of the colorectum with green tea extract (MIRACLE) . . .” by J.C. Stingl et al., BMC Cancer, 2011 n Textbook of Naturopathic Integrative Oncology by Jody Noe ($99.95, CCNM Press, 2011)


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of Millennials reported having been diagnosed with at least one chronic illness.


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Nearly 73 million people in the United States are Millennials (those born between 1981 and 1996). When we think about Millennials, we think YOUNG! What we might not think about is chronic illness. Yet, reports from 2017 health insurance data show that “over half (54 percent) of Millennials reported having been diagnosed with at least one chronic illness.” Before we talk about chronic illness, we need to talk about stress.

survey showed a significant increase in the belief that licensed mental health professionals can help with stress management. So while Millennials are stressed, this openness to receiving help can ease the negative effects.

Take Action to Safeguard Health

What can you do if you are struggling with stress and having physical and/or emotional symptoms or if you know someone who is? The first step is recognizing you are not alone. The Link Between Stress and Illness There is no reason to suffer in silence. Help is Stress and illness are intricately connected. When available. there is chronic stress, illness Next, talk to someone. often develops. Chronic Talk to your primary care stress, especially without a physician or doctor, or make an balance of healthy outlets, appointment to see a licensed can compromise the immune mental health therapist. Many system, making people county and community clinics more susceptible to illness. offer sliding scale services. Everything from fatigue, If you have insurance, your insomnia, headaches, and carrier can give you referrals. digestive problems to Employers often have anxiety and depression are employee assistance programs influenced by stress. that can offer support for lifeAs part of the American Healthy outlets reduce and work-related issues. Psychological Association’s the toxic stress load and In addition to building a Stress in America survey, boost the immune system. support system, don’t forget Millennials ranked as having the basics of eating well and the highest stress levels getting enough exercise and of all generations (older sleep. These actions make a adults, Baby Boomers, and difference in health and stress management. Gen Xers). Their most commonly cited source of Balance life with things you enjoy. Consider stress is the economy. Other stressors include mass relaxation techniques, such as deep breathing, shootings, the current political environment, and meditation, yoga, and massage. Don’t sleep with concern over the country’s future. Add in workyour phone in your bedroom. Shut it off at least one related stress, social media, constant technology hour before you plan to go to sleep. use, and a decrease in face-to-face connections with Whether it is relaxing in the sun, reading a book, others, and it isn’t hard to see how stress levels can painting, or something else that suits you, healthy compound quickly. outlets reduce the toxic stress load and boost the According to Blue Cross Blue Shield data, the immune system. It is easy to get overwhelmed with major decline in health for Millennials begins at life, but remember, there is help available and it is age 27. Reports also show double-digit increases possible to reclaim and maintain health. TFL in certain health conditions. The largest growth in disease prevalence for Millennials has been in major SELECTED SOURCES “The health of Millennials,” Blue Cross Blue Shield, www. depression, hyperactivity, and Type 2 diabetes. BCBS.com, 4/24/19 n “Millennials besieged by chronic illness,” Children’s Health Defense Team, www.ChildrensHealthDefense.org, 5/14/19 n “Stress in America,” Millennials are also experiencing escalating rates of American Psychological Association, www.StressInAmerica.org, 11/17 n “Why colorectal cancer and multiple sclerosis. Millennials are the most stressed generation,” www.IntentionInspired.com On a more promising note, the Stress in America

Casey Hersch, MSW, LCSW, is a licensed clinical social worker, author, and founder of www.lightyoursparkle.life. She specializes in integrative treatment models for chronic illness. Inspired by her own struggles with autoimmune illnesses and trauma, she educates about empowerment and how to build individualized healing plans.

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Strengthen Your Bones WHAT YOU EAT CAN MAKE ALL THE DIFFERENCE CALCIUM HAS LONG BEEN KNOWN AS ONE OF THE TOP NUTRIENTS FOR BONE HEALTH. WHILE IT’S IMPORTANT TO INCLUDE THIS MINERAL IN YOUR DIET, IT’S EQUALLY IMPORTANT TO MAKE SURE THE CALCIUM STAYS IN YOUR BONES. One thing you can do to ensure calcium stays in your bones is to limit salt intake. Salted foods increase calcium loss through the kidneys. By limiting sodium intake to 1 to 2 grams per day (2 grams equal 2,000 mg), the body’s ability to hold on to calcium improves. Avoid salty snacks, canned goods, and prepared foods with added sodium. Limit salt use when cooking. Aside from calcium, other nutrients are valuable for bone health. Vitamin D is one to consider. Some food manufacturers add both calcium and vitamin D to juices, cereals, nondairy milks, and breads. Certain types of fish are good sources of vitamin D, including salmon, tuna, and sardines. Anchovies contain calcium, magnesium, and phosphorus. These three minerals all contribute to the growth and maintenance of strong bones. Vegetables such as cabbage, broccoli, kale, bok choy, mustard and turnip greens, and other leafy greens contain not only calcium, but other nutrients that help the body easily absorb and use this important mineral. These foods

also offer folate and vitamin K—two nutrients that help build strong bones. Spinach is the exception when it comes to leafy greens. While this vegetable offers high calcium content, it’s not as easily absorbed by the body. Plant-based sources of protein such as tofu and legumes offer good amounts of calcium, as well as magnesium— an important nutrient that partners with calcium to build bones. In fact, a plate of baked beans contains approximately 100 milligrams of calcium. Be aware that beans also contain phytates, which interfere with the body’s absorption of calcium. Reduce phytate levels by soaking legumes for several hours in water. Drain the soaking water and cook in fresh water. For a healthy snack, select fruits that offer calcium content. Figs are a good choice. Ten medium dried figs contain 136 mg. Two-thirds of a cup of raisins offers 54 mg, and one navel orange contains 60 mg. TFL SELECTED SOURCES “Calcium and strong bones,” Physicians Committee for Responsible Medicine, www.pcrm.org, 2020 n “Nutrition: Food and your bones— osteoporosis nutrition guidelines,” www.NationalOsteoporosisFoundation.org, 2020

Milk Chocolate Yogurt Mousse GnV From the Taste for Life test kitchen

15 minutes prep time + 3 hours set time n serves 4

8 oz good-quality milk chocolate, chopped (do not use chocolate chips) 2 c plain whole-milk Greek yogurt 1 tsp pure vanilla extract

1. Melt chocolate in a double boiler over barely simmering water until chocolate is completely smooth. 2. Remove from heat and briskly whisk in yogurt. Once a completely smooth texture has been achieved, whisk in vanilla. 3. Spoon mixture into 4 small glasses or jars. 4. Refrigerate for 3 hours to set. Store any leftovers, covered, in the refrigerator. Kitchen Note: If desired, garnish with your favorite fresh fruit. For crunch, top with toasted nuts or cocoa nibs. Per serving: 432 Calories, 15 g Protein, 39 g Carbohydrates, 2 g Fiber, 24 g Total fat (15 g sat), 112 mg Sodium, HH Calcium, H Vitamin B2 (riboflavin), B12, Phosphorus, Zinc

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For a Roasted Beet, Leek, and Kale Salad visit tasteforlife.com/beet_leek_kale_salad




Cabbage “Noodles” with Garlic & Anchovies Gn From The Herbalist’s Healing Kitchen by Devon Young ($21.99, Page Street Publishing, 2019)

25 minutes prep time n serves 4

5–6 cloves garlic, minced N c extra-virgin olive oil 7–8 anchovy fillets 1 small Savoy cabbage, halved, cored, and sliced thinly Salt & freshly ground pepper, to taste Large pinch of red pepper flakes, to taste N c freshly grated Pecorino Romano cheese

1. In a large skillet over medium-low heat, cook garlic in oil, until just fragrant, about 1 to 2 minutes. Do not burn or brown garlic; adjust heat so garlic becomes fragrant but does not darken significantly. 2. In a small bowl or ramekin, mash anchovy fillets with a fork. Add anchovies to garlic and cook for about 1 to 2 minutes. 3. Add sliced cabbage by handful, allowing each addition to wilt slightly before adding next. Continue until all cabbage has been added and becomes tender, 2 to 4 minutes. 4. Remove skillet from heat. Season with salt, pepper, and red pepper flakes, to taste. Toss well with cheese. Kitchen Note: Some folks may cringe a bit at the thought of anchovies, but they will not create a strong fish flavor. Instead, a few fillets melt into the oil and add an umami-rich depth of flavor that somehow makes these “noodles” taste more like a meal. If desired, use crinkly Savoy cabbage for this recipe as the leaves offer a tender and interesting texture. Per serving: 235 Calories, 8 g Protein, 16 g Carbohydrates, 6 g Fiber, 17 g Total fat (4 g sat), 634 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin D, HH Vitamin B6, Calcium, Folate, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Iron, Potassium

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PROTECTING EYES FROM BLUE LIGHT WHAT’S ALL THE BUZZ ABOUT ‘BLUE LIGHT’ FROM DIGITAL DEVICES? AS DR. KERRY GELB, A PRACTICING OPTOMETRIST IN NEW JERSEY AND THE PRESIDENT OF ALLDOCS, EXPLAINS, EXCESSIVE EXPOSURE TO BLUE LIGHT CAN CREATE PROBLEMS RELATED TO IMPAIRED SLEEP IN BOTH CHILDREN AND ADULTS (BY DECREASING MELATONIN PRODUCTION IN THE BRAIN’S PINEAL GLAND). This lack of sleep can then lead to more health issues, “including poor concentration, decreased memory, and elevated blood sugar, just to name a few,” notes Dr. Gelb. As if that weren’t enough, research indicates that blue light exposure around the time of an evening meal increases hunger and decreases insulin sensitivity. Dr. Gelb cautions that parents should be extra careful with children and screen time, since screen time has been connected with children’s lower school performance, altered brain structure, and reduced brain function. Digital devices—which really means anything with a screen, including your phone, tablet, laptop, or even a desktop computer—have become a way of life. Yet spending multiple hours on digital devices fatigues the eyes, causing “computer vision syndrome,” which leads to blurry vision, difficulty focusing, dry eyes, sore eyes, and headaches. The blue light that digital devices emit adds to this eye fatigue. Probiotic supplements may contribute to healthier eyes. New research indicates that supplementing with the probiotic Lactobacillus paracasei provides protection from blue light–related eye damage, which in turn lessens eye fatigue. TFL SELECTED SOURCES “Effect of heat-killed lactobacillus paracasei KW3110 ingestion on ocular disorders caused by visual display terminal (VDT) loads: A randomized, double-blind, placebocontrolled parallel-group study” by Y. Morita et al., Nutrients, 8/9/18 n “Management of digital eye strain” by C. Coles-Brennan et al., Clin Exp Optom, 1/19 n Personal communication: Kerry Gelb, 1/20

Sight for Sore Eyes Optometrist Dr. Kerry Gelb offers these tips for protecting eyes from blue light.

1 Take frequent breaks from digital device use. Every 20 minutes, stand up and look away for 20 seconds at a distance of 20 feet. 2 Go outside for exposure to real sunlight. 3 Consider bluefiltering glasses; ask your eye doctor which is best for you (Dr. Gelb likes the BluTech brand). 4 Cut off screen time two to three hours before bedtime. 5 Screen filters may help, but don’t rely on them. 6 If you have a car with a sun roof, drive with it open to let in real light. Even opening it a crack helps since light is nonlinear. 7 Get yearly eye exams.

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

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That may sound familiar to people who’ve been following the meat and dairy industries’ current fight over labeling. These days they’re taking on not each other but the producers of plant-based products. At issue: whether products like veggie and vegan patties can be called “burgers” or “meat,” for instance, and almond, soy, and oat drinks can be called “milk.” Plant-based alternatives don’t provide the taste or nutrients found in meat and dairy products, say animal farmers, and labeling them as such can mislead consumers. But, say the makers of soy yogurt, seitan bacon, oat milk, and the like, consumers are smart enough to know the difference—and they want to know whether the tofu loaf they are buying is textured and flavored to mimic beef or turkey. What’s the status of the war of the words? Here’s a breakdown.

Dairy The Food and Drug Administration (FDA) defines milk as a “lacteal secretion . . . obtained by the complete milking of one or more healthy cows.” Dairy producers contend that the producers of plantbased dairy substitutes aren’t held to FDA standards when it comes to labeling products as “milk.” But the makers of alternative dairy products say forcing them to remove terms like “milk,” “yogurt,” “cheese” and the like from their products would make things more confusing for purchasers and wouldn’t make things better for dairy farmers, who have a different customer base. The FDA is currently revisiting its food definitions— called “standards of identity”—for a number of products, including considering whether items labeled “milk” have to come from lactating animals. As part of the process, the agency has asked for consumer comments, and a study of the first 7,000 reports that more than 75 percent of respondents back the use of dairy terminology for plant-based products. Also pending: a bipartisan bill, the Defending Against Imitations and Replacements of Yogurt, milk, and cheese to Promote Regular Intake of Dairy Everyday (DAIRY PRIDE) Act, introduced in the US

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Senate in March 2019. On the side of plant milk producers, in December 2018, a federal appeals court upheld the dismissal of a lawsuit, Painter v. Blue Diamond Growers, ruling that it’s not deceptive to use the term “milk” in reference to “almond milk.”

Meat In contrast to dairy, meat is not defined for legal purposes by the US government. And until recently, “fake” meat products had a fairly limited market, so the meat industry didn’t take much notice of it. But new producers like Impossible Foods and Beyond Meats are selling at fast food joints and appealing to people who are concerned about the environment as well as about their diets. Those products use the phrases “plant-based” and “made from plants” on their labels, but also use words like “meat,” “burger,” and “sausage.” Enter US Representatives Anthony Brindisi (D-NY) and Roger Marshall (R-KS), who introduced a bill in October 2019 that would limit the use of the words “beef” and “meat” to products made from farm animals. Plant-based alternatives would have to be labeled “imitation.” Several state legislatures have already passed similar laws, with others proposed in another 20 states. The American Civil Liberties Union and the Tofurky company are contesting those measures on free-speech grounds.

What’s in a Name? If the name on the package includes the word “milk,” there may be soy or almonds in it, and if the name includes “meat,” there may be plants in it—at least for the time being. The future is sure to bring more meat and dairy alternatives. We’ll have to wait and see what the future will bring in terms of labeling for such products. TFL SELECTED SOURCES “Confused by almond milk? You may be in the minority” by Sam Bloch, https://NewFoodEconomy.org, 4/26/19 n “‘Fake milk’: Why the dairy industry is boiling over plant-based milks” by Umair Irfan, www.vox.com, 12/21/18 n “FDA considers changing labeling requirements for nondairy ‘milk’ products” by Ashley Herzog, www.heartland.org, 6/3/19 n “The modern meaning of meat” by Jan Dutkiewicz, Wall Street Journal, 11/21/19 n “The Oleomargarine Act,” US House of Representatives: History, Art & Archives, https://history.house.gov

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Eating disorders are likely caused by a combination of biological, psychological, and social factors. For example, genetic predisposition, emotional trauma, and cultural messages promoting an unrealistic body ideal can all contribute. Compulsively overeating or restricting food intake can be a coping mechanism to deal with painful emotions or a response to social pressure to look a certain way.

Types There are different kinds of eating disorders. Binge eating is the most common, three times more prevalent than anorexia nervosa and bulimia combined. Binge eaters frequently consume large quantities of food and feel out of control during the binge and guilt and self-loathing afterward. People with anorexia restrict their food intake to the point of being underweight and often have an intense fear of weight gain and a distorted body image. In bulimia, binges are followed by compensatory behaviors such as vomiting, fasting, compulsive exercise, or laxative use.

Warning signs The red flags that signal someone may be struggling with an eating disorder include social isolation, preoccupation with weight and diet, exercising to “make up” for calories consumed, and mood disorders such as depression. While some eating disorders (anorexia, binge eating disorder) may manifest in extreme weight changes, it is not possible to tell by looking at someone whether they are suffering from an eating disorder. People can struggle with disordered thoughts and behaviors around food for a long time before their weight changes dramatically.

Getting help Disordered eating thrives in isolation and shame, so taking the scary step to reach out and ask for help is a crucial part of recovery. There are many treatment options available for eating disorders, from intensive inpatient programs to psychological techniques such as cognitive behavioral therapy (CBT) and twelvestep groups. A support team can include a doctor, a dietitian versed in eating disorders, a psychotherapist or counselor, and supportive family and friends. Stepping away from media that promote an unrealistic body image and disengaging from negative diet and body talk is also helpful. If you or someone you love is struggling with an eating disorder, know that there is hope. The National Eating Disorders Association (NEDA) is ready with support. Its Helpline (800-931-2237) provides free, confidential assistance with finding resources for eating disorder recovery. TFL SELECTED SOURCES “Contact the helpline”; “Statistics & research on eating disorders,” National Eating Disorders Association, www.NationalEatingDisorders.org n “Eating disorder statistics,” National Association of Anorexia Nervosa and Associated Disorders, www.anad.org n “Eating disorders: About more than food,” National Institute of Mental Health, www.nimh.nih.gov n “Eating disorders: Causes, symptoms, signs & medical complications,” Eating Disorder Hope, www.EatingDisorderHope.com

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