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Compliments of

Smart Supplements What curcumin can do for you. page 20

Fitness Matters Drink your beets! page 40

April 2018

SPECIAL EARTH DAY EDITION

buy rganic! SAY GOODBYE TO SUGAR • DETOX STRATEGIES • SURVIVE SPRING ALLERGIES

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tasteforlife

®

APRIL 2018

34 16

Reducing Sugar

Redirect your sweet tooth.

departments 6 Editor’s Note 9 News Bites

Sleep relief • Tomatoes good for lungs • Vitamin E offers health benefits • More

12 Food for Thought

New books that will help you nourish yourself.

20 Smart Supplements

Why curcumin is solid gold.

25 Weighing In

28

Don’t miss our annual buyorganic! special section. We’re celebrating Earth Day with organic raw recipes, the seed stewardship movement, how to reduce the chemicals in your life, and more! page

Fresh ideas for a spring detox.

27 Hot Products 28 Gluten Free Focus

Discover the grain amaranth—an ancient Aztec favorite.

34 Herbal Helpers Spring S.O.S!

40 Fitness Matters

How beets boost sports performance.

41

63 Last Word

For more health & wellness resources visit

tasteforlife.com

www.

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

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APRI L 2 018

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EDITOR’S NOTE

Celebrate Earth Day! Every April we prepare a special section of the magazine to keep you up to date on all things organic. The buyorganic! section starts on page 41. There, you’ll find definitions of common terms (organic, GMO, etc.), as well as reporting on how organic agriculture helps the environment, how pesticides are negatively impacting fertility, how to reduce your chemical load from personal care products, and also the importance of saving seeds. Along with all of this useful info are some incredible raw recipes you can make from organic produce. We offer no-cook soups, dessert, and juices in every color of the rainbow! These nutritious recipes will have you entering spring feeling a little lighter and brighter. For more springtime detox tips, turn to page 25. Did you know humans can eat about 6 teaspoons of added sugar a day without negative health consequences? The problem is the average American adult eats 22 teaspoons a day. Almost all of our organs take a hit from this overconsumption as do our energy, mood, weight, and teeth. If you’re looking for ways to reduce intake, consider the ideas on page 16. You can break an addiction to sugar. The good news is that the less you eat it, the less you’ll crave it. If you’ve signed up for a spring sports event like a 5K, don’t miss our article on why the humble beet is being considered a superfood for sports performance (page 40). Finally, if you would enjoy spring a whole lot more if you could breathe better, check out herbs that can help you survive hay fever season on page 34. To your health,

Lynn Tryba

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

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.

A P R IL 2018

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COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.

peanut butter GLUTEN FREE

CHOCOLATE TRUFFLE

(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

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Mushrooms

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3/1/18 9:082:54 AM PM 2/28/18


RESTLESS NIGHTS

Repetitive thoughts tied to LACK OF SLEEP Sleeping less than eight hours a night may increase the occurrence of intrusive, repetitive thoughts, according to a new study. Such thoughts are often seen in anxiety or depression, and are characterized by worry or rumination. Researchers at Binghamton University determined that some sleep disruptions are associated with difficulty in avoiding such intrusive thoughts. “We found that people in this study have some tendencies to have thoughts get stuck in their heads, and their elevated negative thinking makes it difficult for them to disengage with the negative stimuli that we exposed them to,” said Meredith Coles, PhD. “While other people may be able to receive negative information and move on, the participants had trouble ignoring it.” The findings may eventually help psychologists treat anxiety or depression by helping patients adjust their sleep cycles. SOURCE “People Who Sleep Less than 8 Hours a Night More Likely to Suffer from Depression, Anxiety,” Binghamton University, 1/4/18

HERBAL SLEEP RELIEF Many herbs and herbal extracts can be effective for treating insomnia and other mild sleep disorders. Consider ashwagandha, chamomile, kava kava, lavender, lemon balm, schisandra, passion flower, or valerian. All are available in tea, tincture, capsule, and other forms. Check with your healthcare provider before adding an herbal remedy, as some can interact with medications. SOURCE Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($46.95, Wolters Kluwer, 2008)

www.tas teforl i fe.com

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APRI L 2018

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PRODUCE AISLE

Tomatoes, apples AID EX-SMOKERS Former smokers who ate high amounts of fresh tomatoes, apples, and other fruits had better lung function compared to those who ate small amounts. The 10-year study found that adults who ate two or more tomatoes or more than three servings of fresh fruit per day saw slower declines in lung function. “Lung function starts to decline at around age 30 at variable speed depending on the general and specific health of individuals,” said researcher Vanessa Garcia-​ Larsen, PhD. She said her study suggests that eating more fruit on a regular basis can help slow the decline and might help repair damage caused by previous smoking. SELECTED SOURCES “Diet Rich in Apples and Tomatoes May Help Repair Lungs of Ex-smokers,” Johns Hopkins University Bloomberg School of Public Health, 12/21/17 n “Dietary Antioxidants and 10-Year Lung Function Decline in Adults . . .” by V. Garcia-Larsen et al., European Respiratory Journal, 12/17

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SUPPLEMENT UPDATE

E MAY COUNTERACT metabolic syndrome Taking a supplement of vitamin E tocotrienols appears to reverse many symptoms of metabolic syndrome, a cluster of symptoms that includes obesity, high blood pressure, and impaired metabolism of glucose and insulin. The supplement produced positive changes in blood pressure, blood lipids, liver health, and other health markers in a recent study. “Treatment with a TRF [tocotrienol-rich fraction] exhibited protective effects on cardiovascular and liver health,” wrote the authors. They fed animals a high-fat diet for eight weeks and followed that with four weeks of the TRF supplement. SOURCE “The Ameliorative Effects of a Tocotrienol-Rich Fraction on the AGE-RAGE Axis and Hypertension . . .” by H.S. Cheng et al., Nutrients, 9/7/17

For over 20 years, Irwin Naturals has formulated “best-in-class” supplements that address a wide spectrum of health needs. Our extensive line uses an all-liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below. If you are not yet familiar with the entire breadth of this amazing health-conscious brand, check us out at www.IrwinNaturals.com, and put yourself on the path to better health.

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

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APRI L 2018

tasteforlife 11 2/12/18 8:25 AM

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3/12/18 12:30 PM


FOOD FOR THOUGHT BY KELLI ANN WILSON

NOURISH YOURSELF NEW TITLES THAT MAY TRANSFORM THE WAY YOU EAT

Why You Eat What You Eat by Rachel Herz ($25.95, W.W. Norton & Company, Inc., 2018) Have you ever wondered why you are so compelled by the smell of freshly baked bread, or why you feel unable to resist that slice of chocolate cake? It may surprise you to learn that food preferences may have more to do with our minds than our taste buds. In her new book, neuroscientist Rachel Herz uses the latest scientific and psychological research to explore the ways in which our five senses play a huge part in the decisions we make about food. For example, study participants have reported that yogurt served in a heavy bowl is thicker than the exact same yogurt served in a lighter bowl. Knowledge is power, and Herz hopes that shining a light on why we are drawn to some foods and not to others will help us make better, healthier food choices.

Vegan for One by Ellen Jaffe Jones with Beverly Lynn Bennett ($17.95, Book Publishing Company, 2017) Cooking for just one person can be frustrating when so many cookbooks offer recipes that serve a crowd. Your options include drowning in leftovers or trying to divide and conquer—and who has time to do that math? This is especially true for those who choose a vegan diet, or have other dietary restrictions. As of the last census, there were more than 100 million people living alone in the US, so single vegans are not alone in their struggles. In her latest book, journalist and personal fitness trainer Ellen Jaffe Jones offers a solution to the conundrum of cooking for one. She and vegan chef Beverly Lynn Bennett have created over 100 recipes tailored specifically for vegans eating solo, covering everything from tasty smoothies and dips to dinner and dessert. Also included are shopping tips, sample menu plans, and more.

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ANCIENT ANCIENT NUTRITION ANCIENTNUTRITION NUTRITION

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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?

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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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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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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:

44

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†

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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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BY JANE EKLUND

Reducing

how to redirect your sweet tooth AMERICANS REALLY LIKE OUR SUGAR: We eat an average of 128 pounds of added sugars every year, according to the US Department of Agriculture. Picture a life-size clear plastic piggy bank in the shape of your body that’s slowly filling up over the course of 12 months, and you’ll get an image of how much that is. Consider the data: Getting more than 10 percent of total caloric intake from added sugar makes a person nearly three times more likely to die of cardiac problems than people with an intake of less than 10 percent. Overconsumption of sugar is linked to obesity, Type 2 diabetes, impaired brain function, and some cancers, including pancreatic and colon cancers. Studies show that sugar can 16 tasteforlife

be addictive, appealing to the reward centers of human brains, and can drive compulsive eating. The World Health Organization guidelines suggest a cap of 5 percent of daily calories from added sugar—about six teaspoons a day. That’s equal to a single serving of sweetened lemon iced tea. Compare that to the 22 teaspoons that Americans average.

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How to Cut Back We’ve established that eating excess sugar isn’t good for you and that its addictive qualities can make it hard to reduce your intake. So what’s the best way to cut down or cut out added sugars in your diet? Here are a few different approaches to try: High Voltage, the pen name of Kathie Dolgin, who is author of Sugar Savvy Solution ($15.99, Reader’s Digest, 2015), recommends a makeover in your relationship with food. Eat what you want, she says, but first change what you want by reducing your sugar cravings. Her plan follows four principles: L imit added sugar to six teaspoons or less every 24 1  hours. One teaspoon equals four grams, so find the number of sugar grams on a food label and divide by four to know how many teaspoons of sugar you’re consuming. Even food items that seem healthy can contain lots of sugar. For example, some oatmeals contain 12 grams of sugar. That’s three teaspoons or half of the sugar you should be taking in for an entire day. Yogurt can have 24 grams; that’s six teaspoons of sugar—an entire day’s allotment. Little switches can help. For example, if you drink sweetened vanilla almond milk, try the unsweetened vanilla. This small switch will save you about three teaspoons of sugar per serving. E liminate trigger foods—the things that you can’t eat 2  just one of, that send you into an overeating frenzy. Don’t keep these foods in your home. D 3  rink plenty of water to keep your appetite in check and stay energized. Say no to soda and other sugar- and chemical-filled drinks. E 4  at every two to four hours.

Keep It Sweet

The Mayo Clinic’s Healthy Lifestyle blog offers six tips for cutting back on sugar: 1  Top your plain oatmeal or cold cereal with fruit  rather than sugar. Drink plain or sparkling water instead of sugary 2   beverages. E 3  at fruit for dessert instead of cookies and pastries. Reduce the sugar you use in baking, or replace it 4   entirely with unsweetened applesauce. When choosing condiments, avoid high-sugar 5   options like ketchup and barbecue sauce and reach instead for salsa, mustard, or hot sauce. When you buy packaged foods, read the label and skip 6   the high-sugar options. Research menus online before you go out to eat so you’ll make the best choices. Nicola Avena, coauthor of Why Diets Fail (Because You’re Addicted to Sugar): Science Explains How to End Cravings, Lose Weight, and Get Healthy ($24.99, Ten Speed Press, 2014), has developed a two-month, five-phase plan to eliminate sugar. Weeks one to two: Cut out sugary beverages. That includes soft drinks, sweetened coffee drinks, fruit drinks, and sweetened waters. Weeks three to four: Eliminate junk foods. That means no cakes, cookies, candy bars, and ice cream, along with salty foods like chips, popcorn, and pretzels. Most energy bars, fruit and granola bars, and buttery crackers should also be eliminated. If you tend to eat a lot of these types of foods, make a list of the ones you consistently overeat. Figure out which of them are highest in sugar and carbs and then eliminate them from your diet first.

One way to keep things sweet without reaching for the sugar bowl is to use sugar substitutes. Here are some options to try. Natural sweeteners: If you’re not trying to lose weight, you might try these options, which aren’t low-calorie but are more nutritious and won’t cause crashes like sugar and high-fructose corn syrup can: agave, molasses, and various syrups—including barley, malt, brown rice, maple. You can add these to your coffee or cereal or bake with them. Dietary supplements: Stevia is derived from a South American plant. It has zero calories and is much sweeter than sugar. You can stir it into your coffee or tea, but you won’t want to bake with it as it has much less bulk than sugar. Monk fruit, or lo han kuo, a Chinese fruit, is also much sweeter than sugar. It’s good in drinks and you can experiment with baking with it too. Sugar alcohol: Xylitol is a natural, plant-based sweetener that’s 5 percent less sweet than sugar but contains 40 percent fewer calories. Tagatose: A sweetener found in milk, tagatose has a third the calories of sugar and also contains probiotics to help good gut bacteria flourish.

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Weeks five to six: Drastically reduce carbs. Too many complex carbohydrates, found in breads, pastas, rice, and the like, send your blood sugar on a roller coaster—an upward zoom followed by a crash. Look for other options: Skip the toast and sandwich bread and have eggs and fruit for breakfast and a green salad with meat, poultry, or fish for lunch. Cut back on pasta or consider replacing it entirely with a vegetable like squash. Weeks seven to eight: Go after hidden sugars. Salad dressing, sauces, and condiments can be adding grams of sugar to your diet, so opt for no- or low-sugar alternatives. The rest of your life: After two months of paring back and cutting out sugar and carb-loaded foods, it’s critical to maintain the gains by continuing to follow this new way of eating. Whether you want to lose weight, eat better, or kick a sugar addiction that’s got you in its grips, these plans and tips should help fuel your approach to rejiggering the way you eat. TFL

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SELECTED SOURCES “5 Easy Ways to Eat Less Sugar” by Cynthia Sass, http://Healthland.Time. com, 3/5/14 n “6 Ways to Reduce Your Sugar Intake” by Jason S. Ewoldt, 12/10/16; “Artificial Sweeteners and Other Sugar Substitutes,” by Mayo Clinic Staff, 8/20/15, www.MayoClinic.org n “24 Food Swaps that Slash Calories” by K. Aleisha Fetters, www.Health.com, 2/3/14 n “How Sugar Substitutes Stack Up” by Pam Anderson, https://news.NationalGeographic.com n “How to Completely Eliminate Sugar from Your Life in 2 Months” by Nicole Avena, www.MindBodyGreen.com, 2/27/14 n “How to Crack Your Sugar Addiction” by High Voltage, Reader’s Digest, www. rd.com

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SOLID GOLD WHAT MAKES CURCUMIN A ROCK STAR OFTEN USED IN CURRY DISHES TO ADD HEAT AND A POP OF BRIGHT YELLOW-ORANGE, TURMERIC IS ALSO USED MEDICINALLY. IT’S BEEN USED FOR CENTURIES IN AYURVEDIC AND CHINESE MEDICINE TO TREAT PAIN AND INFLAMMATION. Curcumin—an active compound in turmeric (Curcuma longa)—provides the spice with its heat and many of its health benefits.

Nature’s Rx Curcumin is often used to treat bacterial and fungal infections. Additionally, it’s an immunity-boosting and virus-fighting supplement that can be taken to help conditions ranging from irritable bowel syndrome to diabetic kidney dysfunction. Curcumin acts as an anti-inflammatory; it’s been shown to improve morning stiffness and joint swelling in those who suffer from rheumatoid arthritis. It may also help with pain management: A 2016 study found that participants who took 1,500 milligrams (mg) of turmeric extract each day had comparable results to those who took 1,200 mg of ibuprofen, and the turmeric resulted in fewer side effects. Researchers have discovered that the anti-inflammatory actions of curcumin may also improve symptoms of diabetes by lowering blood sugar and hemoglobin A1C levels. Curcumin may also be effective against many cancers, including breast cancer, by preventing precancerous changes to the body’s DNA and restricting enzymes needed during cancer promotion. continued on page 23

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Brain Benefits Curcumin has been shown to reduce mental fatigue and to help with other cognitive impairments, including depression. One recent study of people with mild, age-related memory loss found that daily consumption of an easily absorbed curcumin supplement improved both memory and mood. Participants received 90 mg of curcumin twice daily for 18 months, scoring 28 percent better on memory tests at the end of the trial. Their brain scans also showed significantly fewer plaques and tangles than in participants who received placebos. This finding bolsters previous research showing that curcumin can cross the blood-brain barrier and decrease the amyloid plaque build-up in the brain that’s associated with Alzheimer’s disease. It has been suggested that India’s lower prevalence of Alzheimer’s disease may be linked to that culture’s regular consumption of turmeric. The best forms of curcumin have enhanced absorption so the human body can reap more of its benefits. “One enhanced absorption curcumin is BCM-95, which uses turmeric essential oils rich in turmerones as the delivery system and has four published studies on major depressive disorder (MDD),” said Cheryl Myers, RN, an integrative health nurse and expert on natural medicine. “It has been found that people with depression and anxiety both have elevated levels of inflammation in the brain.” In one study, those who took 500 mg of curcumin capsules twice a day for eight weeks experienced significant improvements in symptoms of major depressive disorder. Another study found that curcumin improved the effectiveness of antidepressant medications. Staff members at Massachusetts General Hospital advise that bouts of depression lasting two weeks or longer may require professional medical attention, but that curcumin appears to increase levels of serotonin and dopamine, thereby reducing symptoms of depression. Turmeric may occasionally trigger heartburn, cause an upset stomach, or thin the blood, but the supplement is generally safe to take. TFL

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SELECTED SOURCES “Curcumin,” Linus Pauling Institute, http://lpi.OregonState.edu, 3/16 n “Curcumin” by Mary S. Easton, UCLA Alzheimer’s Translation Center, http://Alzheimer.Neurology.UCLA. edu n “Curcumin Improves Memory and Mood” by Leigh Hopper, www.ScienceDaily.com, 1/23/18 n “Curcumin and Major Depression . . .” by A.L. Lopresti et al., European Neuropsychopharmacology, 12/5/14 n “Efficacy and Safety of Curcuma domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis” by V. Kuptniratsaikul et al., Clin Interv Aging, 3/20/14 n “Efficacy and Safety of Curcumin in Major Depressive Disorder . . .” by J. Sanmukhani et al., Phytother Res, 4/14 n “Herbal Remedies to Banish Depression,” Mind, Mood & Memory, Massachusetts General Hospital, 10/17 n “Mitigation of Systemic Oxidative Stress by Curcuminoids in Osteoarthritis . . .” by Y. Panahi et al., J Diet Suppl, 2016 n “The Spice for Joint Inflammation: Anti-inflammatory Role of Curcumin in Treating Osteoarthritis” by K-Y Chin, Drug Des Devel Ther, 2016 n Turmeric for Health by Britt Brandon ($12.99, Adams Media, 2016) n The Wild Turmeric Cure by Cass Ingram ($24.95, Knowledge House Publishers, 2017)

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WEIGHING IN BY LILI HANFT

START SPRING WITH A DETOX TIPS FOR A FRESH START SPRING IS AN IDEAL TIME TO ADOPT HEALTHIER HABITS. MANY PEOPLE, INCLUDING THOSE WHO FOLLOW TRADITIONAL CHINESE MEDICINE AND AYURVEDIC HEALING SYSTEMS, LIKE TO KICK OFF THE SEASON WITH A DETOX OF SOME KIND. YOUR BODY ALREADY HAS A NATURAL ABILITY TO REMOVE TOXINS; THESE TIPS PROVIDE EXTRA SUPPORT. Pump Your Lymph: The lymphatic system is the body’s garbage disposal, flushing away cellular Play Diet Detective waste, and it relies on physical Feeling sluggish and out of activity to keep it functioning. A sorts? You may be suffering simple yoga pose such as Legs Up a from food sensitivities. Wall can help, as can rebounding on During your detox, try a mini-trampoline, walking, or any eliminating common food form of movement you enjoy. offenders—gluten, casein Try Organic: Try eating only (a protein in dairy), corn, organic produce during your detox. and soy—and see if you are Beauty Detox: Personal care rewarded with more energy products rubbed into the skin are and fewer digestive issues. readily absorbed, and some personal Reduce foods containing care items contain ingredients yeast and added sugars and such as synthetic fragrances and cut out artificial sweeteners. parabens (chemical preservatives). Look for products with more natural ingredients. Remember that not every long word is a chemical; labels often list a full Latin name for herbal ingredients. Cleaner Cleaning Products: Many cleaning products contain harsh chemicals. Try giving your body a break by purchasing or creating “green” cleansers that use pure ingredients such as vinegar, baking soda, castile soap, and essential oils. Stay Hydrated: An adequate supply of fluids keeps the detoxification pathways flowing. Don’t skimp on filtered water. To further enhance water’s detoxifying properties, try adding a squeeze of lemon, a dash of pure cranberry juice, or a splash of raw apple cider vinegar. Dandelion tea also makes an excellent detox beverage. Word of Caution: People who are pregnant or nursing or who have medical conditions should always consult their healthcare practitioner before beginning any kind of detox program. Further Reading: Body Into Balance: An Herbal Guide to Holistic Self-Care by Maria Noël Groves ($16.96, Storey Publishing, LLC, 2016). TFL

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GLUTEN FREE FOCUS B Y E VA M I L O T T E

DISCOVER AMARANTH AN ANCIENT AZTEC FAVORITE AS WITH MANY THINGS, WHAT’S OLD IS NEW AGAIN. ALTHOUGH ONLY ABOUT 20 PERCENT OF AMERICANS HAVE HEARD OF THE ANCIENT WHOLE GRAIN KNOWN AS AMARANTH, IT’S POPULARITY IS RISING AS MANY DISCOVER ITS UNIQUE HEALTH BENEFITS. Amaranth was one of the most important foods in the ancient Aztec diet. These days it’s still a valuable crop in many parts of the world, including China, Russia, and Thailand. Gluten-free amaranth is higher in protein than most other grains, and it’s considered a complete protein due to its lysine content. Rich in magnesium, amaranth also boasts a good supply of selenium, iron, fiber, and calcium. Amaranth is available in its whole form, which resembles tiny seeds. It can also be ground into flour. When toasted, amaranth has a slight nutty flavor. It can sometimes taste grassy, so start by adding just a few tablespoons of the whole (not ground) grain to your favorite baked goods. The whole seeds also make a crunchy addition to stir-fries. Amaranth is often prepared in a manner similar to popcorn. Sweetener can be added, and this treat is known as “alegría” in Mexico. Amaranth can also be made into a vegetable pilaf, tossed into salads, cooked

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into a breakfast porridge, or added into granolas, pancakes, cookies, and breakfast bars. When cooking with amaranth flour, replace one-sixth of the total amount of flour with amaranth flour (i.e., N cup amaranth flour for every 1K cups total flour used). If you can’t find amaranth flour, grind your own in a coffee or spice grinder using whole amaranth seeds. To cook whole amaranth seeds, combine 1 cup of seeds with 2K cups of water in a pot. Bring to a boil. Reduce heat, cover, and simmer for up to 20 minutes, until grains are fluffy and water is absorbed. For a thicker, more porridge-like consistency, use 3 cups of water. The amaranth may take longer to cook as a porridge. SELECTED SOURCES “The New Kid on the Block: Amaranth,” www.TheCulturedCook. com, 2018 n A New Way to Bake from the Kitchens of Martha Stewart ($26, Clarkson Potter/Publishers, 2017) n “Those Cancer-Fighting Whole Grains: From A to Q,” American Institute for Cancer Research, www.aicr.org, 2018

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Amaranth Salad with Sun-Dried Tomatoes, Zucchini, and Fresh Mint dGnV From the Taste for Life test kitchen 40 minutes prep time n serves 4

Dressing Juice of 1 lemon 2 Tbsp balsamic vinegar 3 Tbsp extra-virgin olive oil Salad 8 oz green lentils M c amaranth 1 medium zucchini L c oil-packed sun-dried tomatoes, drained and chopped Salt and freshly ground black pepper N c chopped fresh mint leaves 1. Whisk together all dressing ingredients in a small bowl. Set aside.

Date and Walnut Muffins dGV From the Taste for Life test kitchen 80 minutes prep time n makes 12

1K c coarsely chopped dates L c chopped walnuts 3 Tbsp vegetable oil 2 tsp baking soda K tsp salt 1 c boiling water M c amaranth flour

O c sorghum flour O c tapioca starch/flour K c organic sugar 1K tsp xanthan gum 2 eggs 2 tsp vanilla extract

1. Grease a 12-cup muffin tin. 2. Combine dates, walnuts, oil, baking soda, and salt in a medium bowl. Pour in boiling water. Set aside for 20 minutes. 3. Meanwhile, combine amaranth, sorghum, and tapioca flours in a large bowl. Whisk in sugar and xanthan gum. Set aside. 4. Whisk eggs and vanilla in another medium bowl until combined. Stir in date mixture. Add date-egg mixture to flour mixture in large bowl. Stir until combined. 5. Pour batter evenly into muffin cups. Let sit for 30 minutes. Preheat oven to 350°. 6. Bake muffins for 18 to 20 minutes, or until firm to the touch. Remove muffins from pan and allow them to cool on a rack. Per serving (1 muffin): 242 Calories, 4 g Protein, 46 g Carbohydrates, 3 g Fiber, 6 g Total fat (1 g sat), 221 mg Sodium, H Magnesium, Phosphorus

2. Place lentils in a medium pot with a lid. Cover lentils with cold water until they’re covered by 1 inch. Bring to a boil. Reduce heat to medium and cook lentils, partially covered with lid on, for 20 minutes, or until tender. Drain lentils, if needed, and set them aside in a large bowl. 3. Add amaranth to a small dry pan set over medium heat. Shaking pan occasionally, toast amaranth for about 5 minutes, until grains turn golden and begin to pop. Pour 1 cup water over popping grains and bring mixture to a boil. Reduce heat to medium-low and cook grains for 6 minutes, or until tender. Drain amaranth in a finemesh strainer and add to lentils. 4. Grate zucchini using the large holes on a hand-held grater. Add zucchini and tomatoes to lentilamaranth mixture. Stir in dressing. 5. Season to taste with salt and pepper. Garnish with fresh mint leaves. Per serving: 451 Calories, 20 g Protein, 64 g Carbohydrates, 10 g Fiber, 15 g Total fat (2 g sat), 328 mg Sodium, HHHHH Vitamin C, Phosphorus, HHHH Iron, HHH Vitamin B1 (thiamine), B6, Magnesium, HH Potassium, Zinc, H Vitamin B2 (riboflavin), B3 (niacin), E, K, Calcium

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Š KELLY JAGGERS

Lebanese Lentil and Spinach Soup with Amaranth dGn From Cooking with Ancient Grains: 75 Delicious Recipes for Quinoa, Amaranth, Chia, and KaĂąiwa by Maria Baez Kijac ($19.99, Adams Media, 2014)

55 minutes prep time n serves 10

2 Tbsp olive oil 2 medium onions, finely chopped (about 2 c) 6 large cloves garlic, chopped K tsp black pepper 2 medium tomatoes (about 4 oz each), peeled, seeded, and chopped

1 c brown or green lentils, thoroughly washed and picked over 2 medium all-purpose potatoes, peeled and diced (K-inch) L c raw amaranth 10 c water 5 tsp chicken bouillon base

8 oz spinach leaves, washed and coarsely chopped N c minced cilantro N c lemon juice Salt and freshly ground black pepper to taste Drizzle of olive oil (optional)

1. Heat oil in a large casserole over medium heat. Add onions and cook, stirring occasionally, until softened, about 5 minutes. Mash garlic and black pepper into a paste and add to casserole with tomatoes; cook for 5 minutes, stirring. 2. Add lentils, potatoes, amaranth, water, and chicken base. Bring to a boil, lower heat, cover, and simmer for 30 minutes. Add spinach and cilantro, and continue cooking for 7 more minutes. 3. Add lemon juice and simmer for 5 more minutes. Add salt and pepper to taste. Soup should taste tangy. 4. Serve hot in soup bowls. Drizzle oil, if using, to taste. Kitchen Note: You can use Swiss chard leaves instead of spinach. Wash leaves and remove ribs and coarsely chop. Per serving (1 cup): 173 Calories, 8 g Protein, 29 g Carbohydrates, 5 g Fiber, 4 g Total fat (1 g sat), 265 mg Sodium, HHHHH Vitamin K, HHHH Vitamin C, HH Phosphorus, H Vitamin A, B1 (thiamine), B6, Iron, Magnesium, Potassium

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HERBAL HELPERS B Y TA S T E F O R L I F E S TA F F

SPRING S.O.S. HERBS TO THE RESCUE! THE REEMERGENCE OF BUDS, BLOOMS, AND GREEN GRASS BRING JOY TO MANY PEOPLE IN SPRING. BUT FOR OTHERS—ONE IN FIVE AMERICANS—THESE HARBINGERS OF A NEW SEASON MARK THE BEGINNING OF THE SUFFERING KNOWN AS ALLERGIC RHINITIS OR HAY FEVER. If your immune system goes haywire when exposed to pollen and other nonthreatening allergens, con‑ sider these helpful herbs. Your swollen eyes, runny nose, muddled mind, and sore throat will thank you. Stinging nettle (Urtica dioica) acts as a mild anti‑ histamine, reducing inflammation. It’s avail‑ able as a supplement or liquid extract (tincture) and is often combined with other anti-allergy herbs.

34 tasteforlife

Because it blooms at the same time as ragweed, goldenrod (Solidago spp.) is frequently, but in‑ correctly, blamed for causing allergy symptoms. Goldenrod helps to drain sinus congestion and thin mucus. This is another antihistamine herb that blends well with nettle. Goldenrod can be taken as a tincture or brewed as a tea. Petadolex is an extract of butterbur (Petasites hybridus) that has had the liver-toxic pyrrolizidine alkaloids removed. “In clinical studies, it performed as well as Zyrtec and Allegra, without drowsy side effects,” said clinical herbalist Maria Noël Groves.

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Try moistening your nasal passages with sprays or washes. Saline sprays or xylitol sprays help liquefy secretions, eliminating buildup. They also reduce inflammation, decrease postnasal drip, and flush mucus and allergens from your nose. Using a neti pot can bring about the same effects. Herbs that help with removing excess mucus—barberry (Berberis spp.), Oregon grape root (Mahonia spp.), goldenseal (Hydrastis canadensis), and coptis (Coptis spp.) can be added to a neti wash to fight sinusitis and sinus infections, according to Groves. “For allergic rhinitis, consider a special acupressure technique called NAET,” recommended Jacob Teitelbaum, MD, a board-certified internist and author of the popular free iPhone application “Cures A-Z.” “It eliminated my decades-long hay fever in 20 minutes!” To learn more, visit www.naet.com. TFL

Taking probiotics before allergy season may reduce symptoms. Adults who drank a probioticrich fermented milk product prior to grass pollen exposure showed significantly fewer allergy symptoms. Eating fermented foods like sauerkraut may help your immune system be less reactive to allergens. But be aware that “1 percent of the population may find that fermented foods actually aggravate an underlying histamine intolerance,” said clinical herbalist Maria Noël Groves.

SELECTED SOURCES “Allergic Rhinitis,” University of Maryland Medical Center, www.umm.edu n Body into Balance by Maria Noel Groves ($24.95, Storey, 2016) n “Complementary Therapies in Allergic Rhinitis” by I. Sayin et al., ISRN Allergy, 11/13 n “Dear Allergy Sufferers: Don’t Blame Goldenrod” by Tom Oder, Mother Nature Network, www.mnn.com, 9/29/14 n “Nettle Extract (Urtica dioica) Affects Key Receptors and Enzymes Associated with Allergic Rhinitis” by B. Roschek Jr. et al., Phytotherapy Research, 1/12/09

SELECTED SOURCES “Effect of Lactobacillus Paracasei ST11 on a Nasal Provocation Test with Grass Pollen in Allergic Rhinitis” by J. Wassenberg et al., Clin Exp Allergy, 4/11 n “Histamine Hack: How to Safely Eat Fermented Foods,” https://BodyEcology.com

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Want to be healthier but need help?

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Karim Orange is a two-time Emmy-nominated makeup artist, specializing in green beauty, makeup, and skin care. She is an active urban farmer who advocates for quality food.

Jacob Teitelbaum, MD, offers a holistic approach to common health challenges in “Cures A-Z.”

Natural health expert Cheryl Myers explores the power of supplements in “Medicine Meets Nature.”

Amber Lynn Vitale, CN, leads people to balance in her video series on the Ayurvedic lifestyle.

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FITNESS MATTERS BY CLAIRE McCARTHY

TO BEET OR P NOT TO BEET? MEET BETA VULGARIS RUBRA FROM SPORTS PERFORMANCE ENHANCER TO HEART-FAILURE HELPER, BEETROOT JUICE IS HAVING ITS DAY IN THE SUN AS A SUPERFOOD. EVEN RESEARCH SCIENTISTS ARE DIGGING IT. Going nuts for the rooted one isn’t new. Its recorded popularity as a panacea dates back to ancient Rome when folk medicine practitioners used it as an emmenagogue (menstruation provoker), hemostatic (hemorrhage arrester), and carminative (flatulence reliever). The beetroot is, after all, a vegetable. By nature, all vegetables are comprised of essential nutrients. Seemingly Beta vulgaris rubra hit pay dirt: It is rich in vitamins C, folate, and B-6, and minerals such as iron, manganese, magnesium, phosphorus, potassium, and copper. It’s also rich in nitrates.

It’s All About the Nitrates Nitrates make this superfood a superstar within scientific research. Inorganic nitrate naturally converts in the body to nitric oxide, which relaxes and dilates blood vessels. Opening vessels increases oxygen flow throughout the body and generates more energy. Oxygen-rich blood has been found to reduce the amount of oxygen that muscles need to optimally function. The US National Library of Medicine National Institutes of Health site hosts many peer-reviewed published studies that link concentrated beetroot juice consumption with enhanced physical performance. One study published in the Journal of the Academy

of Nutrition and Dietetics suggests that the consumption of beetroot improves running performance. Another study published by Medicine and Science in Sports and Exercise found that nitrate-rich beetroot juice enhanced the time trial performance that put trained cyclists in a simulated high-altitude environment. Beetroot was found to be a credible agent in improving endurance exercise at high altitude. A third study reported that those drinking the juice just prior to working out could push their workouts 16 percent longer, suggesting that increased dietary nitrate intake has the potential to enhance exercise tolerance during long-term endurance exercise.

Not Just for Young and Fit Since nitrates help open blood vessels, beetroot juice increases blood flow to the brain, and this action supports cognitive health at any age. Because lack of oxygenation causes people with cardiovascular, respiratory, or metabolic diseases to struggle with daily living activities, beetroot juice might improve quality of life. Experts caution against replacing prescribed medications. Also, certain meds, including nitroglycerine, may interact with a high-nitrate diet. Beetroot can lead to kidney stones in some people. Be aware that consumption may temporarily turn urine pink, but this is not dangerous. TFL

SELECTED SOURCES “A Single Dose of Beetroot Juice Enhances Cycling Performance in Simulated Altitude” by D.J. Muggeridge et al., Med Sci Sports Exerc, 1/14 n “Effects of Beetroot Juice Supplementation on Intermittent High-Intensity Exercise Efforts” by R. Dominguez et al., J Int Soc Sports Nutr, 1/5/18 n “Vascular Effects of Dietary Nitrate (as Found in Green Leafy Vegetables and Beetroot) . . . ” by S. Lidder and A.J. Webb, Br J Clin Pharmacol, 3/13 n Whole Beetroot Consumption Acutely Improves Running Performance” by M. Murphy et al., J Acad Nutr Diet, 4/12

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A new study from France indicates that plant-based diets are better for the environment than animal-based diets, and that choosing organic foods provides additional climate benefits. Researchers analyzed food intake from more than 34,000 adults and assessed the environmental impact on greenhouse gas emissions, energy demand, and land occupation. “Diet-related environmental impacts were reduced with a plantbased diet—particularly greenhouse gas emissions,” said study author Louise Seconda. “The consumption of organic food added even more environmental benefits.” SOURCE “Organic Food Provides Significant Environmental Benefits to Plant-rich Diets,” www.ScienceDaily. com, 2/9/18

PESTICIDES MAY REDUCE FERTILITY

Intake of high-pesticide-residue fruits and vegetables was linked to a lower probability of pregnancy following infertility treatment in a new study. Eating more low-pesticide-residue produce was not associated with worse pregnancy outcomes. Organic agriculture prohibits the use of toxic and persistent pesticides. The Environmental Working Group’s “Dirty Dozen” guide to pesticide residue in produce lists strawberries, spinach, nectarines, apples, and peaches as the most likely to harbor pesticides when grown conventionally. You can find the full list (as well as the group’s “Clean Fifteen”) at www.EWG.org. SELECTED SOURCES “Dirty Dozen,” Environmental Working Group, www. EWG.org n “Intake of Pesticide Residue from Fruits, Vegetables and Infertility Treatment Outcomes,” JAMA Network Journals, 10/30/17

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edenfoods.com © 2018 Eden Foods 09985

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ORGANIC IN THE NEWS

buy rganic! WHAT IS A GMO?

According to the Non-GMO Project, genetically modified organisms (GMOs) are “living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. This creates combinations of plant, animal, bacteria, and virus genes that do not occur in nature or through traditional crossbreeding methods.” Most GMOs have been bred to withstand the application of herbicides or to produce their own insecticide. Organic farming prohibits GMO products. SOURCE “GMO Facts,” www.NonGMOproject.org/gmo-facts/

ORGANIC SALES GROW TH CONTINUES

Sales of fresh organic produce jumped 8 percent in 2017, nearly reaching the $5 billion mark, according to the Organic Produce Network and Nielsen. Organic packaged salad was the top-selling item. Berries, bananas, and apples saw the most notable growth. Sales of organic herbs and spices also spiked. SOURCE “Organic Produce Sales Reach Almost $5B in 2017,” www.SpecialityFood.com, 2/12/18

MORE SECURE EMPLOYMENT?

Organic farms employed more workers per acre than conventional farms in a study that covered Washington and California. In addition, a greater percentage of hired laborers on organic farms worked 150 days or more. The authors said their study suggested “increased labor requirements—and potentially more secure employment—on organic farms.” SOURCE “Does Organic Farming Present Greater Opportunities for Employment and Community Development than Conventional Farming?” by L. Finley et al., Agroecology and Sustainable Food Systems, 2018

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Reap the Raw Benefits

B Y L I S A FA B I A N

Eat clean & healthy

© LAURA EDWARDS

DIY ALMOND MILK

Store-bought almond milk is generally not raw, as it’s usually pasteurized. The easiest method for making your own raw almond milk is to soak 1 cup of raw almonds in filtered water for a few hours. Strain and add to a blender with 3 to 4 cups of water. Purée at high speed until mixture is completely smooth. Use as is. For a less chalky texture, strain milk through a few layers of cheesecloth.

People who enjoy a raw foods diet report life-changing results. Those who eat raw avoid consuming foods heated above 112°, which preserves certain enzymes typically destroyed during cooking. Embracing more raw foods can lead to a better mood, more energy, and weight loss. Improvements in health conditions such as diabetes, allergies, migraines, and high blood pressure can also occur. Aside from its health benefits, people love a raw foods diet for the clean and unadulterated

flavors the food brings. Taste and texture remain intact when food is left in its raw state. Raw food is for everyone. It can be as simple as enjoying a fresh green salad or as complicated as indulging in a New York-style vegan cheesecake made from soaked cashews and macadamia nuts. The following recipes for raw foods and fresh smoothies are easy and the perfect introduction to incorporating more raw foods into your life.

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CLASSIC RED

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From Vegan In 7 by Rita Serano ($24.95, Kyle Books, 2018) 10 minutes prep time n serves 2

K c fresh strawberries K c fresh raspberries 2 ripe bananas, peeled and cut into chunks 2 to 3 c almond milk, (see DIY Almond Milk)

K tsp vanilla extract A few drops of stevia (optional) Additional chopped fruit and/or nuts (optional)

1. Place all ingredients in a blender and process on high speed until completely smooth. 2. Pour into glasses, or bowls if mixture is thicker, and add your toppings of choice, if desired. Per serving: 165 Calories, 3 g Protein, 34 g Carbohydrates, 7 g Fiber, 3 g Total fat, 162 mg Sodium, HHHHH Vitamin B12, C, HHHH Calcium, HHH Vitamin E, HH Vitamin B6, D, H Vitamin B2 (riboflavin), Magnesium, Potassium, Zinc

ORANGE BOOST

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From Vegan In 7 by Rita Serano ($24.95, Kyle Books, 2018) 10 minutes prep time n serves 2

2 oranges, peeled and segmented 1 fresh mango, peeled, pitted, and cut into chunks 2 tsp freshly grated ginger 2 tsp freshly grated turmeric, or 1 tsp dried turmeric

Pinch of chili powder 2 to 3 c coconut water (or water), depending on desired thickness Few drops of stevia (optional) Additional chopped fruit and/or nuts (optional)

1. Place all ingredients in a blender and process on high speed until completely smooth. 2. Pour into glasses, or bowls if thicker, and add your toppings of choice, if desired. Per serving: 218 Calories, 5 g Protein, 52 g Carbohydrates, 9 g Fiber, 1 g Total fat (1 g sat), 255 mg Sodium, HHHHH Vitamin C, HHH Potassium, HH Magnesium, H Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Calcium, Iron, Phosphorus

SUPER GREEN

dGV

From Vegan In 7 by Rita Serano ($24.95, Kyle Books, 2018) 10 minutes prep time n serves 2

3 ripe pears, peeled, cored and cut into chunks 1 ripe banana, peeled and cut into chunks K ripe avocado, peeled, pitted, and cut into chunks

Large handful of kale 1 Tbsp chopped fresh mint Juice of 1 lime 2K c coconut water Additional chopped fruit and/or nuts (optional)

1. Place all ingredients in a blender and process on high speed until completely smooth. 2. Pour into glasses, or bowls if thicker, and add your toppings of choice, if desired. Per serving: 365 Calories, 6 g Protein, 76 g Carbohydrates, 18 g Fiber, 9 g Total fat (2 g sat), 327mg Sodium, HHHHH Vitamin C, K, HHHH Potassium, HHH Magnesium, HH Vitamin B2 (riboflavin), B6, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Iron

Š SONJA AND ALEX OVERHISER

RAW BROWNIE TRUFFLES WITH PISTACHIO DUST dGV From A Couple Cooks Pretty Simple Cooking by Sonja and Alex Overhiser ($27, Da Capo Lifelong Books, 2018) 25 minutes prep time n makes 30 truffles

N c raw shelled pistachios 1 c raw unsalted walnuts 14 large Medjool dates* (about 1K cups)

K cup cocoa powder 2 tsp vanilla extract V tsp kosher salt or sea salt

1. In a food processor, grind pistachios for a minute or so into a very fine dust. Remove pistachio dust to a plate or flat dish and set it aside. Wipe out bowl of food processor. 2. Return bowl to food processor and add walnuts; process for a few seconds until very finely chopped. Remove pits from dates. Add dates, cocoa powder, vanilla extract, and salt. Process for another few seconds until mixture is fully combined and crumbly. 3. Turn out mixture into a medium bowl. Take a small handful of mixture, squeeze it together, and then roll it between your hands to form a ball, about O-inch in diameter. Repeat to make 30 truffles total. Roll each in plate of pistachio dust. Place truffles in a sealable container. *Avoid substituting other date varieties and stick with Medjools. Kitchen Note: Store truffles in the refrigerator. Per serving (3 truffles): 141 Calories, 3 g Protein, 29 g Carbohydrates, 4 g Fiber, 4 g Total fat (1 g sat), 30 mg Sodium, H Magnesium, Phosphorus, Potassium

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continued from page nine

KALE SLAW

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From SugarDetoxMe by Summer Rayne Oakes ($24.95, Sterling Epicure, 2017) 10 minutes prep time n serves 3

1 bunch kale, destemmed and chopped 2 carrots, peeled and julienned 1 small red cabbage, chopped and thinly sliced 1 shallot, thinly sliced Pinch of sea salt, to taste Pinch of black pepper, to taste Juice of 1 lemon 1 Tbsp extra-virgin olive oil 2 tsp apple cider vinegar (optional) L c walnuts (optional) 1. Add kale, carrots, cabbage, and shallot to a bowl. Toss with some salt and pepper, the lemon juice, and the oil. 2. If you want to bring a little more tang to the salad, add optional apple cider vinegar to the mix. Toss in optional walnuts if you want an extra nutritious crunch. Per serving (with walnuts): 132 Calories, 5 g Protein, 16 g Carbohydrates, 5 g Fiber, 7 g Total fat (1 g sat), 137 mg Sodium, HHHHH Vitamin A, C, K, H Vitamin B6, E, Calcium, Magnesium, Phosphorus, Potassium

RAW AVOCADO BISQUE dGnV From The Microbiome Cookbook by Pamela Ellgen ($14.95, Ulysses Press, 2016) 10 minutes prep time n serves 2

2 ripe avocados, peeled and pitted 1 cucumber, peeled and diced 1 shallot, minced 1 small garlic clove, minced 1 c roughly chopped fresh cilantro, divided N c extra-virgin olive oil 1 Tbsp apple cider vinegar Sea salt Freshly ground black pepper K c seeded, diced tomato 1. Place avocado, cucumber, shallot, garlic, and all but 2 tablespoons of the cilantro in a blender. Pour in oil and vinegar. 2. PurĂŠe until completely smooth. Season to taste with salt and pepper. 3. To serve, garnish each portion of soup with diced tomato and remaining cilantro. Per serving: 617 Calories, 6 g Protein, 30 g Carbohydrates, 16 g Fiber, 57 g Total fat (8 g sat), 609 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin E, Potassium, HHH Vitamin B6, HH Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Phosphorus, H Vitamin B1 (thiamine), Iron, Zinc

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

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 Š SUMMER RAYNE OAKES

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A Tradition of Quality

Whole Milk Yogurt An unlikely combo of pear, spinach, and mango will make you rethink all of your other snack choices. No GMOs or pesticides makes this Stonyfield Organic Yogurt a product that is good for you and good for the planet. www.Stonyfield.com

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ON ORGANIC

buy rganic! Superior Almond Butter dGV Recipe courtesy of Garden of Life

5 minutes prep time n serves 1

K c almond butter (unsweetened) 2 Tbsp shredded coconut flakes 1K Tbsp Garden of Life Dr. Formulated Organic MCT Oil 2 Tbsp sunflower seeds 2 Tbsp goji berries (optional) 1 Tbsp hemp seeds 2 tsp Garden of Life Organic Chia Seed K tsp cinnamon Dash sea salt Place all ingredients in bowl. Mix until well combined. Enjoy!

Tahini Dill Salad Dressing dnV Recipe courtesy of Eden

5 minutes prep time n serves 6

K c Edensoy Organic Unsweetened or Original 2 Tbsp Eden Organic Brown Rice Vinegar N c Eden Organic Roasted Tahini (sesame butter) 2 tsp Eden Organic Shoyu Soy Sauce, or to taste 1 tsp fresh lemon juice 1 Tbsp fresh dill, minced Combine all ingredients in a blender. Serve with fresh vegetable, grain, bean, or pasta salad. Per serving: 82 Calories, 7 g Total fat, 3 g Protein, 2 g Carbohydrates, 1 g Fiber, 111 mg sodium

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B Y C L E O LY N D O N

Seeds for the Future

Free the seed!

The origin of the ingredients in the salads we make is not likely the first thing that comes to mind when we think about acts of resistance. Perhaps it should be. No one argues against the importance of food and its availability. We tend to think of food security at the household level. More than 40 million people in the US alone lived in food-insecure households in 2016, according to the USDA’s Economic Research Service. Economic, geographic, and political factors contribute to food security or its lack. Even more fundamental is the means of food production, and it all begins with seeds. As climate change, overpopulation, and other stressors affect our natural resources, “having a diversity of seed adapted to local ecologies will be essential to food security,” says Fred Kirschenmann, a distinguished fellow of the Leopold Center for Sustainable Agriculture at Iowa State University.

sovereignty, according to Vandana Shiva, PhD. Seed sovereignty fosters sustainability through biodiversity. But seed hybridization and the resulting patents and other legal protections afforded to huge corporations have negatively affected diversity. Of the thousands of varieties of apples once found in the US, for example, some researchers estimate that only 20 percent remain. The social-purpose corporation Agrilicious calls seed sovereignty “an act of resistance and social empowerment in response to the monopolization of seeds (as well as DNA) by agrochemical firms, and regulations of seeds favoring such firms.”

Seed Sovereignty

Members of Oregon’s Seed Ambassadors Project are dedicated to seed saving because they feel that it is “the foundation of developing durable and resilient locally based food systems.” Fighting the weakening of biodiversity by agribusiness, the project is guided by the principle “every seed saved is a socially healing, community-creating event.” In addition to its cost-effectiveness, saving seeds can mean more independence for both the home gardener

“Seeds are the foundation of global food systems,” says agricultural researcher Natalie Hoidal. “Without access to quality, affordable seeds and the self-determination to save, select, and share seeds, no farmer or consumer can fully attain this sovereignty.” The right to breed and exchange seeds that are open source—not patented or controlled—is known as seed

Seed Saving

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continued from page fifteen

Pumpkin Waffles vn Level: Easy. From Danny Seo Recipe courtesy of Stonyfield Organic

30 minutes prep time n serves 6

½ c unsweetened pumpkin purée

3 eggs, separated 1 c whole milk 4 Tbsp butter, melted 1 c whole-wheat pastry flour 2 Tbsp fine cornmeal 2 tsp baking powder 2 tsp organic granulated sugar ½ tsp sea salt Stonyfield Organic Greek Whole Milk plain yogurt, to serve Fresh fruit, to serve 1. Preheat waffle iron. In a large bowl, whisk together pumpkin, egg yolks, milk, and butter. 2. In a separate bowl, combine flour, cornmeal, baking powder, sugar, and salt. Pour wet ingredients into the dry. Mix with a rubber spatula, just until combined. 3. Whisk egg whites to soft peaks. Usually takes about 5 minutes of whisking. Fold whipped whites into mixed batter. 4. Spray preheated waffle iron with baking spray. Cook waffles according to manufacturer’s directions. 5. Serve warm with Stonyfield yogurt and fruit. Chef’s Note: Breakfast is ready! Super crisp hearty waffles with the warm flavor of unsweetened pumpkin purée topped with fresh fruit and organic yogurt. Freeze cooled waffles to enjoy throughout the week. To re-heat, place frozen waffle into toaster oven for 5 to 7 minutes.

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and large-scale farmer. Because it is illegal to save and share patented seed, seed saving is an act of resistance over the corporate entities that control what farmers grow and what we eat. A group of plant breeders, farmers, seed companies, and sustainability advocates created the Open Source Seed Initiative to foster, among other rights, the “freedom to save or grow seed for replanting or for any other purpose.” It’s easy to begin saving seeds to plant the following year or to share. Many guides exist for the beginner, including the following: • A Guide to Seed Saving, Seed Stewardship & Seed Sovereignty by The Seed Ambassadors Project (4th edition, January 2010); available for free download from www.Seed Ambassadors.org. • Saving Seeds by Marc Rogers (1990, Storey Publishing, $14.95); still in print nearly 30 years after its publication.

Seed Stewardship

The Seed Ambassadors Project defines seed stewardship as the process of saving seeds to maintain or improve a “seed’s health and resilience,” and “saving and selecting a variety over many seasons with the goal of passing it on to others in the future.” Among the growing number of organizations devoted to the stewardship of seeds, the Organic Seed

Alliance—a champion of farmers who save and improve seed—works to build regional alliances and networks. With cosponsors Washington State University, Oregon State University, and eOrganic, the alliance presented the ninth Organic Seed Growers Conference in February 2018, said to be “the largest seed event in the nation.”

One Person’s Efforts

Ginny Albertson of Lunenburg, MA, an environmental educator specializing in local pollinators, says she learned the value of planting a variety of clean, untreated seed to produce the native wildflowers, shrubs, and trees required to rebuild local ecosystems. With the help of Ken Jones, one of her town’s conservation commissioners, Albertson established the Lunenburg Community Pollinator Habitat on town-owned conservation land. Along the way, she has become a saver and sharer of seeds. “Diverse native plantings,” Albertson says, “provide the food and shelter required by bees, butterflies, dragonflies, beetles, and other pollinators. They in turn pollinate the food crops we plant for human consumption.” SELECTED SOURCES “Farmer Seed Stewardship,” Organic Seed Alliance, www.SeedAlliance.org n “Food Movement Glossary A to Z,” www.Agrilicious.org n A Guide to Seed Saving, Seed Stewardship & Seed Sovereignty by The Seed Ambassadors Project, 4th ed., 1/10 n “The Open Source Seed Initiative,” www. osseeds.org n Personal communication: Ginny Albertson, 2/18 n “What’s in a Seed?” by Natalie Hoidal, www.SustainableFoodTrust.org, 10/15 n “Where Have All the Apples Gone?” by Rossi Anastopoulo, The PIT Journal, www.pitjournal.unc.edu, 5/14

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N AT U R A L B E A U T Y

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Keep Your Body Beautiful

Reduce your chemical overload We all want to look our best, but when it comes to beauty and personal care products, things can get ugly. The average woman exposes herself to hundreds of chemical ingredients via her daily grooming routine. Some of those chemicals have been linked to breast cancer, infertility, birth defects, and other serious health concerns. Triclosan is a compound found in antibacterial soaps, deodorants, and toothpastes. It is typically used to inhibit the growth of bacteria and mold, but it has been classified as a pesticide and can disrupt the body’s hormonal system—especially the thyroid, which regulates metabolism. Research shows that 75 percent of Americans have triclosan in their bodies. The US Food and Drug Administration (FDA) recently banned the use of triclosan in over-the-counter antiseptic products (hand washes and rubs, surgical prep scrubs and rubs, and patient skin prep products) used by healthcare professionals in hospitals, healthcare clinics, and doctors’ offices. The FDA found triclosan to be no more effective than regular soap in terms of its antibacterial actions and may also be contributing to antimicrobial resistance. It did not ban its use in toothpastes, stating that research shows it helps prevent gingivitis. Researchers at Johns Hopkins have linked triclosan to an increased risk for immune system disruptions and allergies in children. New research indicates that triclosan negatively impacts the microbiome, contributing to a less resilient microbial community with elevated antibiotic resistance. Disruptions to the body’s healthy bacterial balance can weaken the immune system

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and contribute to weight problems and serious disorders, including inflammatory bowel disease and irritable bowel syndrome. Triclosan also negatively impacts our aquatic ecosystems. Parabens are widely used in cosmetics and deodorants. The Centers for Disease Control (CDC) found that virtually all Americans have parabens in their bodies. Parabens have been shown to disrupt the endocrine system by mimicking estrogen and may cause reproductive and developmental disorders. According to the National Cancer Institute, excess estrogen plays a role in the growth of cancer cells. Some research indicates parabens play a role in breast cancer and interfere with a male’s reproductive system. Research also shows that mixing different parabens can contribute to an increase in the estrogenic effects of the chemicals. You’ll find parabens listed on ingredient labels under the words ethyl-, methyl-, propyl-, isopropyl-, butyl-, and isobutyl-parabens. Phthalates are a group of endocrine-disrupting chemicals found in nail

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polish and synthetic fragrance. Synthetic fragrance is used in most conventional personal care items, including shampoo, conditioner, hair spray, soap, deodorant, shaving cream, aftershave lotion, and perfume. Synthetic fragrance can contain many different chemicals, none of which are listed individually on the label—the government does not require companies to do so. To avoid phthalates, choose products labeled “fragrance-free.” These chemical compounds are difficult to avoid; 95 percent of us have detectable levels of phthalates in our urine. Some of these chemicals trigger allergies and asthma; others have been linked to cancer. For more information about product safety, visit the Environment Working Group’s Skin Deep, a database that contains hazard ratings for over 64,000 personal care products: www.ewg.org/ skindeep. —kelli ann wilson and lynn tryba

How to Lighten Your Chemical Load Avoid products with synthetic fragrances, which will be listed on the label as “fragrance” or “parfum.” Choose products scented with natural essential oils instead. (Remember that long, hard-to-pronounce words on labels aren’t always chemicals. They can be the Latin names for herbs.) If you are buying shampoo or toothpaste in a plastic jar or bottle, look for the recycling codes 1, 2, or 5 and avoid numbers 3 and 7—which have a greater risk of containing phthalates.

READ MORE “5 Things to Know About Triclosan,” www.FDA.gov, 12/19/17 n “5 Things Wrong with Your Deodorant” by Markham Heid, 7/5/16; “You Asked: Can Deodorant Give You Cancer?” by Markham Heid, 6/17/15, www.Time.com n “The Campaign for Safe Cosmetics”; “Chemicals in Cosmetics,” www.BreastCancerFund.org, 2016 n “ ‘Dirty Dozen’ Cosmetic Chemicals to Avoid,” David Suzuki Foundation, http://DavidSuzuki.org n “FDA Finalizes Ban on Triclosan . . .,” American Academy of Family Physicians, www.AAFP.org, 12/22/17 n “Is Triclosan Harming Your Microbiome?” by A.L. Yee and J.A. Gilbert, Science, 7/22/16 n “Profound Perturbation Induced by Triclosan Exposure in Mouse Gut Microbiome: A Less Resilient Microbial Community with Elevated Antibiotic and Metal Resistomes” by B. Gao et al., BMC Pharmacol Toxicol, 6/12/17 n “Say Goodbye to Antibacterial Soaps: Why the FDA Is Banning a Household Item” by Gabriel W. Rangel, Harvard University, http://sitn.hms.Harvard.edu, 1/9/17 n “Shopping Tips,” Environmental Working Group, www.ewg.org n “Your Soap and Toothpaste Could Be Messing with Your Microbiome,” by Alison Moodie, www. TheGuardian.com, 7/30/16

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BY ALBERT McKEON

Grass-fed

Beef & Beyond Grass-fed and organic meat v. conventional beef

Grass-fed beef has become an increasingly popular choice for health-conscious consumers wanting to support what a growing community of scientists and farmers say are environmentally sound cattle-raising practices. As the name implies, grass-fed beef comes from cattle who eat only grass their entire lives— with other natural forage thrown in for dessert. It’s become a go-to option for carnivores who object to conventional beef because that cattle subsisted mostly on grain-based feed with soy or corn. The producers of grass-fed beef point to a healthy, ecofriendly existence for their cattle while reminding consumers of the tight quarters and potential for disease found in the feedlot and factory farms that offer conventional beef.

Grass-fed, Up Close Many consumers believe grass-fed beef tastes better than conventional beef. “When you eat grass-fed beef, you have an intimate experience with taste,” said Ridge Shinn, CEO of Big Picture Beef in Hardwick, MA. Shinn oversees a company that buys 10-month-old cattle from small family farms in the Northeast and brings them to finishing farms in New York and Vermont that feed the livestock nothing continued on page twenty-two

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continued from page twenty

but grass, he said. Big Picture Beef then sells the grass-fed product to restaurants, markets, and grocery stores. Big Picture Beef finishing farms rotate cattle from paddock to paddock anywhere from once a day to once every three days. According to grass-fed advocates and some scientific studies, when the cattle eat only so much of the grass and move on, they effectively lock carbon in the soil, offsetting the release of methane and other greenhouse gases that are freed in larger measures by conventionally raised cattle. By staying in the ground, carbon helps rainwater infiltrate soil, reducing drought and erosion. It’s all about grass with farming outfits such as Big Picture Beef. If it’s poorly managed, grazing can degrade pasture. That prompts many farms, often guided by scientific research, to experiment with the density of grass and the patterns of grazing—all to determine which methods best sequester carbon. Shinn likes to joke that if he had all the farmland in Illinois, Indiana, and Iowa for raising grass-fed cattle, he “could cure the drought in the West, the flooding of the Mississippi, and health

problems like obesity.” Compared with other types of beef, the meat of grassfed cattle has less total fat and more heart-healthy omega-3 fatty acids, conjugated linoleic acid (a fat that could reduce heart disease and cancer risks), and antioxidant vitamins such as vitamin E. The American Grassfed Association certifies farms whose cattle have eaten nothing but grass and forage from weaning to harvest, haven’t been confined, and have never been fed antibiotics or growth hormones. The animals must also be born and raised in the US. Beef that’s labeled as organic can come from a grass-fed farm, but not always. Beef can be certified organic but the cattle can still be occasionally confined to a pen for logistical reasons while being fed organic grain. USDA Certified Organic status guarantees the beef contains no artificial contaminants and suggests it has high nutritional value. The cattle can’t stay in a feed lot for an extended period or be kept in crowded and unsanitary conditions. Organic farms can’t expose cattle to fertilizers, antibiotics, hormones, GMOs, and artificial pesticides.

Another Meat Option Meat-alternative companies hope to win over carnivorous consumers, who someday might be without a traditional meat burger because of demand outpacing supply. Meat substitutes are nothing new (think seitan and veggie burgers). But new technology is being used to transform plant ingredients such as peas, non-GMO soy, and grains into products that seem more like real meat. Impossible Foods, based in Redwood City, CA, and Beyond Meat, of El Segundo, CA, are two companies using such technology to deliver the taste of real beef without the environmental degradation caused by industrial meat production. The United States Environmental Protection Agency links 9 percent of total US greenhouse gas emissions to agricultural activities such as livestock production and manure management.

SELECTED SOURCES American Grassfed Association, www.AmericanGrassfed.org n “Grass-fed Beef: What Are the Heart-Health Benefits” by Francisco Lopez-Jimenez, www. MayoClinic.org n “The ‘Impossible’ Veggie Burger: A Tech Industry Answer to the Big Mac” by David Gelles, www.NYTimes.com, 1/13/17 n “Is Grass-fed Beef Really Better for You, the Animal and the Planet?” by Tamar Haspel, 2/2315; “Is This the Beginning of the End of Meat?” by Caitlin Dewey, 3/17, www.WashingtonPost.com n Personal communication: Ridge Shinn, 3/18 n “Sources of Greenhouse Gas Emissions,” www.EPA.gov

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