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Discover Ayurveda Look beautiful, naturally. page 22

Your Multivitamin Checklist What to look for. page 27

April 2020

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APRIL 2020

17

Got Inflammation?

Natural remedies to treat the source of pain.

21

Spring Feast

Recipes to celebrate the season.

21

departments 6 Editor’s Note 9 News Bites

Cleaning products tied to asthma • Lower cancer risk with organic foods • Tips for cutting down on food waste • More

12 Healing Herbs

Balance hormones with herbs and more.

© NASSIMA ROTHACKER

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22 Natural Beauty

22

Ayurveda for whole-body wellness.

24 DIY

Care for houseplants with essential oils.

27 Smart Supplements

Multivitamins and minerals—get what you need with our handy checklists.

32 Food Trends

Which plant protein is right for you?

For more health & wellness resources visit

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EDITOR’S NOTE

A Balanced Approach to Well-Being I want to start this note by congratulating the winners of our Healthy Resolutions contest. Each winner received a prize package of natural products worth $650 to help them meet their wellness goals for 2020. This year, as always, the collages proved inspirational. One winner, Mary Ann C. from Springfield, MO, submitted a collage that included a photo of herself happily saying goodbye to 10 extra pounds, anxiety, sleep problems, and a sedentary lifestyle—goals a lot of us can relate to! She looked like she was well on her way to meeting her goals—she’s smiling in the photo and wearing stylish new sneakers. Go, Mary Ann, go! Thank you to everyone who entered the contest. This month’s edition celebrates balance. “Out of Whack” on page 12 discusses how to keep hormones balanced so you stay happier. “Got Inflammation?” on page 17 showcases botanicals that help with pain— with none of the side effects that can happen with some common over-the-counter meds. The vibrant spring recipes on page 21 will have you eating a rainbow of colorful vegetables and feeling great. Our multivitamin/mineral charts on page 27 help you see at a glance what you need for optimal health based on age, gender, and conditions. “Introduction to Ayurveda” on page 22 explains this ancient system of holistic health that originated more than 5,000 years ago. Not surprisingly, one of its key healing principles is integration of body, mind, and spirit. Whatever brings you to these pages this month, we’re honored to support you in your journey toward better health. To your health,

Lynn Tryba Letter to the Editor

“I liked the “Millennials and Early-Onset Chronic Illness”

article in the March edition. I think the device screens are messing up young people. I think it’s making them dopamine-feedback dependent and stunting their social growth and needs in the process. Blue-light LEDs mess with sleep cycles, and swiping through endless ‘news’ and other feeds cannot be good for the brain. We aren’t built for this.” –D. Stevens, Templeton, Calif.

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

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

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

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CLEAN LIVING

CHEMICAL-FREE housekeeping Bodily health depends on a healthy home environment. More than 500 ingredients commonly found in store-bought cleaning products contain substances harmful to the lungs, according to the Environmental Working Group (EWG). Most housecleaning chores can be handled with a few simple ingredients—soap, vinegar, baking soda—and water;

others require mixtures that include, for example, lemon juice for its antibacterial properties or olive oil for polishing furniture. If you don’t have the time or inclination to make your own cleaners, consult EWG’s Guide to Healthy Cleaners for the safest household products. SELECTED SOURCES “EWG’s guide to healthy cleaners,” Environmental Working Group, www.ewg.org n “Non-toxic home cleaning,” Eartheasy, www.eartheasy.com

KIDS’ HEALTH

Cleaning products MAY INCREASE ASTHMA RISK Frequent exposure to common household cleaning products can increase a child’s risk of asthma, according to new research. “Our study looked at infants, who typically spend 80 to 90 percent of their time indoors and are especially vulnerable to chemical exposures through the lungs and skin due to their higher respiration rates and regular contact with household surfaces,” said lead researcher Tim Takaro, MD. The study found that 3-year-old children living in homes where cleaning products had been used with high frequency during their infancy were significantly more likely to have a recurrent wheeze or asthma. The link between cleaning products and respiratory problems was higher in girls than in boys. SOURCE “Exposure to cleaning products in first 3 months of life increases risk of childhood asthma,” Simon Fraser University, 2/18/20

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Love THINGS WE

ORGANIC UPDATE

Organic foods LOWER CANCER RISK Eating organic food reduces your exposure to pesticide residue and other toxins. Recent research has shown that organic consumption can reduce the risk of certain cancers. Scientists tracked about 70,000 adults for five years. They found that those who ate organic food most frequently developed 25 percent fewer cancers than those who never ate organic food. The greatest risk reductions were for lymphomas and postmenopausal breast cancer. SELECTED SOURCES “Association of frequency of organic food consumption with cancer risk” by B. Alles et al., JAMA Intern Med, 12/18 n “Can eating organic food lower your cancer risk?” by Roni Caryn Rabin, www.NYTimes.com, 10/23/18

Made from organic peanuts with just a hint of salt added for a satisfying roasted flavor and a great source of plant protein.

IN THE KITCHEN

MAX OUT your produce Tufts University nutrition experts offer these tips for cutting down on food waste: n Buy only the amount of fresh fruits and vegetables that you can use promptly. n Buy frozen and canned fruits and vegetables, which are convenient and nutritious. n When produce is past its prime, freeze it for other uses. SOURCE “Maximizing produce, minimizing waste,” Tufts University Health & Nutrition Letter, 2/20

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HEALING HERBS BY MARIA NOËL GROVES, RH (AHG)

OUT OF WHACK? NATURAL WAYS TO BALANCE HORMONES ESTROGEN AND PROGESTERONE—LIFE’S PRETTY GOOD WHEN THEY’RE FUNCTIONING WELL, BUT THE NATURAL RHYTHM OF THEIR RISE AND FALL EACH MONTH IS EASILY DISRUPTED BY STRESS, DIET, AGE, BLOOD SUGAR, AND SO MUCH MORE. Fortunately, herbs and natural approaches ease hormones back into balance. But be patient. Most hormone-balancing herbs work best when taken long term, and requiring approximately four months to build up to begin to show benefits. Compared to pharmaceutical hormones, they’re far gentler. Instead of providing hormones, they generally support whole-body balance to help your body work out its hormonal wobbles. continued on page 14

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continued from page 12

Black Cohosh (Actaea racemosa, formerly Cimicifuga racemosa) roots seem to support healthy estrogen levels not by providing estrogen but by improving brain-ovary communication and modulating cell receptors. Consider black cohosh in perimenopause and for menopausal complaints like hot flashes and night sweats. It’s also used to ease depression and relax uterine spasms and inflammation. Recent studies have demonstrated impressive effects on polycystic ovarian syndrome (PCOS), uterine fibroids, and fertility—on par or better than medications. Opt for Remifemin (the beststudied extract) or United States organically cultivated roots to avoid liver-toxic adulteration concerns. Phytoestrogens modulate estrogen levels. They tend to bind preferentially to estrogen receptor sites in the body, yet they have much weaker (1 percent or less!) estrogenic effects in the body. This means that if you have excessive estrogen—sometimes referred to as “estrogen dominance”— or are exposed to potentially problematic xenoestrogens from the environment, phytoestrogens might limit the negative estrogenic impact. Meanwhile, if you’re postmenopausal and are producing almost no estrogen, phytoestrogen helps fill in some of the gaps to reduce bone loss and hot flashes. Food phytoestrogens are likely best here. Try organic fermented soy like miso and tempeh, beans, and legumes, as well as ground flax seeds—which also have fiber and other beneficial constituents for hormone

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Black Cohosh

Ground Flax Seed

Vitex

White Peony Root

balance. Herbs including red clover, sage, hops, shatavari, fenugreek, and motherwort have their own individual benefits and even weaker phytoestrogens. Phytoestrogens tend to reduce the risk of estrogen-dependent cancers, but because there are so many forms and variables, most practitioners err on the side of caution and recommend avoiding them if you have an increased risk of breast, ovarian, and uterine cancer. Vitex, also called chaste tree berry (Vitex agnus-castus), focuses more on progesterone support. Progesterone is produced primarily postovulation by the corpus luteum (no ovulation = no progesterone) in the second half of the cycle. PMS, mood swings, breast tenderness, and other unpleasant symptoms that arrive premenstrually (or in perimenopause or if there’s no ovulation mid-cycle) tend to relate to progesterone. Synthetic and naturally derived progesterone creams supplement progesterone directly, but vitex works more by boosting the brain-ovary communication and production, strengthening and lengthening this cycle phase. I like to combine it with stress-supportive adaptogens like ashwagandha or schisandra. While vitex is generally beneficial, some women find it worsens depression. White peony root (Paeonia lactiflora) from traditional Chinese medicine is emerging as an effective and more broadly tolerated herb for progesterone cycle support. Both black cohosh and white peony also show promise in PCOS, especially when combined with licorice

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and/or fenugreek as well as blood sugar support measures. General tonics for reproductive health and mood that may benefit both estrogen and progesterone balance include adaptogens maca and shatavari and the nervous system restorative damiana. Bonus: All three may boost libido and mood while decreasing anxiety too! Meanwhile, herbal bitters like dandelion leaf, dandelion root, and artichoke leaf as well as broccoli family foods encourage the liver to function better to detoxify, metabolize, and excrete old hormones. Fiber (whole grains, roots, beans, nuts, seeds) binds to the liver’s waste (bile) for

better excretion through the feces. Food forms work best. Put this together, and you can see how eating a plant-centric diet can, alongside supportive herbs, dramatically improve our hormone cycles and overall well-being over time. TFL Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the book, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Adding the phytoestrogen Cimicifugae racemosae to clomiphene induction cycles with timed intercourse in polycystic ovary syndrome improves cycle outcomes and pregnancy rates . . . ” by A.Y. Shahin and S.A. Mohammed, Gynecol Endocrinol, 7/14 n “Black cohosh (Cimicifuga spp.) for menopausal symptoms” by M.J. Leach and L. Moore, Cochrane Database Syst Rev, 2012 n Botanical Medicine for Women’s Health by Aviva Romm ($73.95, Churchill Livingstone, 2017) n “Effect of isopropanolic Cimicifuga racemose extract on uterine fibroids in comparison with tibolone among patients with a recent randomized, double blind, parallel-controlled study in Chinese women with menopausal symptoms” by S. Xi et al., Evid Based Complement Alternat Med, 2014 n “Effects of Vitex agnus and flaxseed on cyclic mastalgia: A randomized controlled trial” by M. Mirghafourvand et al., Complement Ther Med, 2/16 n “Efficacy and safety of Vitex agnus-castus extract for treatment of premenstrual syndrome. . .” by M. Momoeda et al., Ad Ther, 3/14 n “Evaluation of the efficacy of Fructus agni casti in women with severe primary dysmenorrhea . . .” by A.N. Aksoy et al., J Obstet Gynaecol Res, 3/14 n “Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings” A. Arentz et al., BMC Complement Altern Med, 12/18/14 n “The pros and cons of phytoestrogens” by H.B. Patisaul and W. Jefferson, Front Neuroendocrinol, 10/10 n “Role of phyto-oestrogens in ovulation induction in women with polycystic ovarian syndrome” by H.H. Kamel, Eur J Obstet Gynecol Reprod Biol, 5/13 n “Soy for breast cancer survivors: A critical review of the literature” by M.J. Messina and C.L. Loprinzi, Journal of Nutrition, 11/01 n “Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: A systematic review” by R.O. Cerqueria et al., Arch Womens Ment Health, 12/17 n Women’s Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness by Tori Hudson, ($26, McGraw-Hill Education, 2007)

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BY CHERYL MYERS

Read More “Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: A comparative, randomized, double-blind, placebo-controlled study” by A. Haroyan et al., BMC Complementary Medicine and Therapies, 2018

GOT INFLAMMATION?

We’ve all had pain of one kind or another, and for the most part, we don’t enjoy it. We strive to make the pain go away, whether with heating pads, ice, pharmaceutical drugs, chiropractic adjustments, or other therapies. However, pain is an important signal to let you know something has gone wrong and needs attention, which can be life-saving. As much as we may hate it, pain’s a necessary part of our health and longevity. It’s important to understand what the body is asking for so that steps can be taken to address the problem and the pain as well.

OTC Drugs Can Put You at Risk More than 16,500 people a year die from the complications of using ibuprofen. The number one cause of acute liver failure in the United States is acetaminophen. The reason people keep buying these drugs is because they reduce pain, but at what cost? There’s another problem: These drugs do nothing to treat the underlying cause of pain. They do not

heal, or treat, or cure. We need a way to treat pain and inflammation that’s both safe and powerful. That’s why emerging research on effective botanical interventions is so important.

Curcumin for the Win Curcumin is a concentrated extract of the spice turmeric. For relieving most types of pain, addressing inflammation is key, and curcumin may be the world’s most effective natural anti-inflammatory. Rather than mask the pain signal or drive down inflammation artificially, curcumin modulates inflammation and reduces pain with relatively little risk. It also does what these drugs cannot do: It boosts the healing of the underlying cause of pain. Curcumin is hard to absorb. Look for a patented,

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continued from page 17

clinically studied enhanced-absorption curcumin that uses turmeric essential oil, rich in ar-turmerone. It’s been shown to reduce pain and inflammation in both osteoarthritis and rheumatoid arthritis, performing as well as drugs.

Boswellia, Ancient Remedy

this family that can provide even greater levels of benefits. It’s important to look for full-spectrum hemp oil. Several published studies have shown great benefits for many types of pain utilizing the phytocannabinoids in hemp oil. For the cleanest source, European oil grown on land that is Ecocert certified is stellar.

The perfect companion to curcumin is the ancient herb boswellia, sometimes known as frankincense. The combination of curcumin, turmeric essential oil, and a standardized high-AKBA boswellia was shown to stop arthritis pain as effectively as the prescription drug celecoxib, with better reductions in pain and greater increases in walking distances. Unlike celecoxib, known for adverse effects that include increased risk of heart attack and stroke, the herbal group saw no serious side effects.

Better Together

Hemp Oil for Pain

Cheryl Myers, RN, is an integrative health nurse, author, and expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal, and Prevention magazine. Her articles have been published in Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. 

There’s been a lot of focus on one compound found in hemp oil: cannabidiol, known better by its shorthand name of CBD. Though CBD has studies, more recent research has found that CBD on its own is not nearly as powerful as the full spectrum of phytocannabinoids in hemp. CBD has over 100 distinct brothers and sisters in

While all these interventions on their own are useful, combinations work best for serious pain relief. For example, pairing a clinically studied curcumin- and boswellia-based product with a premium European hemp oil addresses pain in two ways: reducing inflammation and activating the endocannabinoid system. A combination of products can relieve pain while addressing the underlying problem that is causing the pain in the first place. TFL

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B Y L I S A FA B I A N

Spring Feast

Spinach and Roasted Carrot Salad with Goat Cheese and Walnuts GV From the Taste for Life test kitchen

40 minutes prep time n serves 6

CHOOSE ORGANIC ITEMS TO MAKE THESE TWO VEGGIE DISHES

1 lb whole carrots 1 Tbsp avocado oil K c chopped walnuts 3 Tbsp extra-virgin olive oil 3 Tbsp unseasoned rice vinegar 1 tsp honey

1K tsp Dijon mustard 1 small shallot, thinly sliced 6 oz baby spinach N c chopped fresh chives 4 oz soft plain goat cheese, crumbled

1. Place a baking sheet in the oven. Preheat oven to 425°. 2. Peel carrots and then halve lengthwise. Cut into 2K x K-inch long strips. Toss with avocado oil. Spread carrots on hot pan and roast until lightly brown and tender, approximately 13 to 15 minutes. 3. While carrots are roasting, toast walnuts in a small, dry skillet over medium-high heat. Stir frequently, until walnuts are toasted, about 5 minutes. Set walnuts aside to cool. 4. Whisk extra-virgin olive oil, vinegar, honey, mustard, and shallot together in a small bowl. 5. In a large bowl, toss spinach, roasted carrots, chives, and dressing. Divide mixture among 6 plates. Top each plate with equal amounts of toasted walnuts and goat cheese. Serve. Per serving: 196 Calories, 6 g Protein, 11 g Carbohydrates, 3 g Fiber, 15 g Total fat (4 g sat), 177 mg Sodium, HHHHH Vitamin A, K, HH Vitamin B6, Folate, H Vitamin B2 (riboflavin), C, D, E, Magnesium, Phosphorus, Potassium

Rainbow Curry Rice & Veggies dGV From 7 Day Vegan Challenge by Bettina Campolucci Bordi ($20.99, Hardie Grant Books, 2019)

30 minutes prep time n serves 3

Olive oil Freshly cracked black 1 leek, green and white pepper parts chopped 13 oz (generous 1K c) 1 carrot, chopped coconut milk K red bell pepper, chopped 1 handful cherry 3K oz sugar snap peas tomatoes, halved K zucchini, chopped 2 oz (scant K c) 1 Tbsp yellow curry precooked rice powder Cilantro, for garnishing Salt Dollop coconut yogurt 1. Heat a little oil in a large skillet and sauté leek for 5 minutes until soft.

3. Add coconut milk, cherry tomatoes, and cooked rice. Heat through. 4. Garnish with chopped cilantro and a dollop of yogurt. Serve hot. Per serving: 449 Calories, 8 g Protein, 41 g Carbohydrates, 5 g Fiber, 30 g Total fat (22 g sat), 436 mg Sodium, HHHHH Vitamin C, HHH Vitamin A, B6, K, Iron, Magnesium, Phosphorus, HH Vitamin B1 (thiamine), B3 (niacin), Folate, H Vitamin B2 (riboflavin), E, Calcium, Potassium, Zinc

© NASSIMA ROTHACKER

2. Add remaining veggies and curry powder and cook for another 5 to 10 minutes over medium-low heat. Season with salt and pepper to taste. For a delicious lentil cake recipe, visit tasteforlife.com/lentil-cakes

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NATURAL BEAUTY B Y E VA M I L O T T E

INTRODUCTION TO AYURVEDA FOR HEALTH, WELLNESS & BEAUTY AN ANCIENT SYSTEM AND SCIENCE OF HOLISTIC HEALTH THAT ORIGINATED IN INDIA MORE THAN 5,000 YEARS AGO, AYURVEDA IS THE WORLD’S OLDEST HEALING SYSTEM. Ayurveda was the first medicinal system to encourage seeking one’s physical beauty as an essential part of well-being. Vanity, however, is not part of the equation. Ayurveda teaches people to explore why certain diseases and issues may be occurring. A person is treated as an integrated, whole being with the body, mind, and spirit all addressed. There are three mind-body types in Ayurveda known as doshas. They are vata, pitta, and kapha. While all doshas exist within a person, one or two

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generally dominate throughout a lifetime. An Ayurvedic practitioner can help determine a person’s dominant doshas. There are also quizzes and checklists available online and in books. When it comes to Ayurvedic health, there are guiding principles for each dosha. Here, beauty and wellness tips that can benefit all doshas will be addressed.

Heal the Skin Instead of chemicals, Ayurveda uses natural plants and herbs to heighten the effect of beautiful skin. Conventional body scrubs may contain harmful ingredients. You can make your own scrub by blending green or red mung dal in a blender until a flour-like consistency is achieved. Chickpea flour, oats, and/or wheat flour can also be ground and added to the mix, if desired. Essential oils are a pleasant addition if you wish to add a natural fragrance. Turmeric powder for blood purification or neem powder for

cleansing may also be added. Use this powder to exfoliate skin when showering. To apply to the body, take a small amount of the powder in your hand. Mix with enough water to create a thick paste. Scrub this paste into the skin with a light and circular motion. When done scrubbing, rinse. Oil is an important ingredient in Ayurvedic beauty. Oil can be both consumed and rubbed into the skin for benefits. When it comes to ingesting oil, eat foods that contain naturally healthy oils (avocados, nuts). Easy-to-digest foods also benefit skin. Sweet and bittertasting foods help enhance blood tissues for healthier skin. Keep in mind that sweet does not mean sugary items, but instead naturally sweet fruits, vegetables, grains, spices, and dairy items. Oiling the skin on the body is another way to encourage a healthy appearance. When this practice is performed daily, it promotes a more glowing and youthful look. Some people

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report joint pain relief when they oil daily. In winter and spring, use warm organic sesame oil. In summer and fall, try warm coconut oil for its cooling properties. To oil the body, start by filling a large bowl with hot tap water. Place the container of oil in the water for about 5 minutes. Sit on a towel and using your fingers, start rubbing oil into the bottoms of your feet. Work up to your calves, knees, thighs, hips, lower back, stomach, chest, hands, arms, and neck. Oiling the face is optional. Spend time oiling each area. Use an up-and-down motion to rub the oil into your bones. Use a circular motion to rub the oil into your joints. Afterwards, shower in warm to hot water. This helps the oil penetrate the skin.

If premature graying is a concern, coconut milk can be rubbed into the hair and then washed away with water. TFL SELECTED SOURCES Ayurveda Made Easy by Heidi E. Spear ($14.99, Adams Media, 2017) The Ayurveda Way by Ananta Ripa Ajmera ($19.85, Storey, 2017)

Nourish the Hair Oiling is an important way to enhance the appearance and health of hair. In India, mothers oil their daughters’ hair in a daily practice that adds shine and thickness. Even a once-weekly oiling of the hair can strengthen it and encourage blood circulation in the scalp. During cool weather, try sesame oil. When it’s warmer out, coconut oil is a good choice. If you have hair loss, massage either sesame oil or coconut oil into your scalp every day. Or, add the oil to your hair the night before you plan on washing it. Work the oil into the scalp thoroughly. To protect your pillow from the oil, lay a towel over it when sleeping.

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DIY B Y M A R L A I N A D O N AT O

CARING FOR INDOOR PLANTS ESSENTIAL OILS ARE YOUR SECRET WEAPONS INDOOR PLANTS ARE UNSUNG HEROES THAT INCREASE OXYGEN, REGULATE HUMIDITY, AND REDUCE STRESS. Taking care of our leafy allies with the help of essential oils can eliminate fungus and pests like aphids, fungus gnats, mealybugs, spider mites, whiteflies, scale, and thrips. Essential oils are a wonderful alternative to chemical treatments, and go a long way. Houseplants are more susceptible to bugs during winter when plants have compromised immunity during their growth-cycle lull. On the other hand, too much moisture and too little sun during warmer months can foster molds and fungus. The good news is that a few drops of essential oil added to regular waterings or a spray bottle can get most houseplants thriving again. Some heavy hitters for combating mold and fungus are tea tree, white thyme, and rosewood (from sustainable sources whenever possible). Basil essential oil partnered with lemongrass will conquer aphids. Patchouli and spearmint essential oil used singularly or in combination will arrest fungus gnats in soil. Spider mites won’t have a chance with peppermint and lemongrass. Lavender offers a simple antifungal and antibacterial one-two punch.

On the practical side, essential oils past their shelf life (six months for citrus oils, two years for others) can be repurposed and added to water for eliminating molds and bacteria from the surfaces of old pots before new plants go in. This can be applied to both houseplants and outdoor potted patio gardens. TFL

TRY THIS RECIPE:

Mold & Fungus Fighter F or every cup of water used for watering, a dd 2 drops rosewood essential oil and 2 drops tea tree essential oil OR 2 drops lavender essential oil and 2 drops tea tree oil. Create essential oil and water mixture and stir well right before use. For plants already affected by molds or fungus, use for four weeks in every watering and twice a month for prevention. Helpful tip: When using a plant spray (for aphids, for example), remove the plant from direct sunlight and hot rooms for a few hours to avoid leaf burn.

SELECTED SOURCES The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood ($26.95, New World Library, 2016) n “How to get rid of houseplant bugs naturally,” www.smartgardenguide.com n Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications by Marlaina Donato, CA, CMT ($19.95, Ekstasis Multimedia, 2015)

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SMART SUPPLEMENTS BY JANE EKLUND

YOUR MULTIVITAMIN & MINERAL CHECKLIST MAKE SURE YOU’RE GETTING WHAT YOU NEED When it comes to getting enough nutrients, the best bet is eating a balanced diet. But if you’re among the one-third-plus of Americans who take multivitamin or multivitamin/mineral supplements to fill in any gaps or address specific health concerns, how do you know what to buy when you’re faced with so many options? The experts have a couple of recommendations: Find a multi that’s tailored to your age and gender, and find one that supplies 100 percent of the daily requirements for most of the ingredients. Your healthcare practitioner can help you find a good match.

Multis for Adults

n Zinc

Check the label of a multi you’re considering for these basics, then consider add-ins according to gender and age.

n Magnesium

The Basics

n Beta

n Vitamins

A, C, D, and E

n Vitamin

B1 (thiamin)

n Vitamin

B2 (riboflavin)

n Vitamin

B3 (niacin)

n Vitamin

B6

n Folic

Acid (B9, folate)

n Vitamin

B12

n Vitamin

B5 (pantothenic acid)

n Biotin n Potassium n Iodine n Selenium n Borate

n Manganese n Molybdenum

carotene

For women, add n Calcium

(be sure to pair with D)

n Iron

For men, add n Omega

3s

For seniors, add n Calcium n Omega

3s

n Probiotics

For seniors with eye-health concerns: n Separate

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continued from page 27

Multis for Kids

Prenatal Multis

Most kids get all the vitamins and minerals they need from their diet, which frequently includes vitaminfortified products including cereal, milk, and orange juice. But for some, including picky eaters and those with dairy intolerances, food allergies, and chronic illnesses, a kids’ multi can help deliver all the nutrients needed for healthy growth. Get your pediatrician’s OK first, and never give a child an adult vitamin—they can be toxic for small bodies. Check labels for the following:

If you’re pregnant, you’ll want to be sure you’re getting the nutrients you need for yourself and the baby that’s growing inside you. A good way to do that is to take a prenatal multi. Look for these ingredients: n Folic acid n Vitamin D n Vitamin C n Vitamin B12 n Vitamin E n Calcium n Thiamine (B1) n Riboflavin (B2) n Niacin (B3) n Zinc n Iron n Iodine

n Vitamin n B

A

vitamins

n Vitamin

n Vitamin

E

n Calcium

D

Extras n A

low dose of iron—but just for kids on vegetarian or vegan diets, or those who are active in sports, as iron can be toxic to youngsters.

n Fiber

and/or probiotics for kids prone to constipation or gut issues.

n Omega

3s for those who don’t get them through fish or other food sources.

SELECTED SOURCES “5 signs you’ve chosen the right multivitamin,” University of Texas Southwestern Medical Center, https://UTSWmed.org n “7 essential vitamins you need after age 40” by Sarah DiGiulio, www.Prevention.com, 10/21/15 n “The best multivitamins for kids” by Ana Sanchez, www.ChicagoTribune.com, n 10/10/19 “The best multivitamins for women at every age” by Jennifer Huizen, www.MedicalNewsToday, n 9/3/18 “Multivitamin/mineral supplements fact sheet,” National Institutes of Health, https://ods.od.nih.gov n “Pregnancy and prenatal vitamins,” www.WebMD.com, 10/21/18

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FOOD TRENDS B Y TA S T E F O R L I F E S TA F F

A SCOOP A DAY! PLANT PROTEIN DELIVERS AMERICANS ARE NOT SHY WHEN IT COMES TO PROTEIN CONSUMPTION—SOME OF US CONSUME TWICE THE AMOUNT WE NEED DAILY. EXCESS ANIMAL PROTEIN CAN HAVE ADVERSE HEALTH EFFECTS. ONE REMEDY IS TO MIX IT UP WITH PLANT-BASED PROTEIN POWDERS. CONSIDER THESE OPTIONS.

Soy protein Studies have shown that soy protein can be used as a sole protein source, equal to proteins of animal origins. Other research suggests that soy protein may help counter the effects of osteoporosis. As a bonus, it’s one of the most widely available plant proteins.

Hemp protein A complete protein, hemp protein powder contains all of the essential amino acids that the body can’t make on its own. It’s also a good source of omega-3 essential fatty acids, which are often absent in the typical American diet.

Brown rice protein Brown rice powder is made by allowing the rice grain to germinate, resulting in an improved amino acid profile. This option is a good source of the amino acid lysine, a precursor of carnitine, which the body uses to convert fatty acids into energy and to lower cholesterol.

Pea protein A great option for vegan athletes, pea protein is rich in amino acids like arginine and lysine that help build muscle and improve energy production. Pea protein is also free of the top eight allergens. TFL

SELECTED SOURCES “Association of animal and plant protein intake with all-cause and cause-specific mortality” by M. Song et al., JAMA Intern Med, 10/16 n “Pea protein,” Northern Pulse Growers Association, www.NorthernPulse.com n “Soy diets might increase women’s bone strength,” University of Missouri-Columbia, 8/17/18

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