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Your Skin v. the Sun How to stay protected.
Keep bones healthy and strong.
Sizzling Stir-Fries Fresh flavors.
6 Editor’s Note 10 News Bites
What’s your blood pressure? • Sugar and heart disease •Yogurt cuts diabetes risk • Make exercise fun • More
22 Smart Supplements
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Pregnancy and omega 3s.
30 Kitchen Wise
Savory, herb of the year.
35 Integrative Beauty
Treating eczema naturally.
38 Weighing In
The battle over belly fat.
News, recipes, baking tips, and more! page 50
42 Natural Picks 48 Herbs & Homeopathy
50 For more health & wellness resources visit
64 Last Word
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Springing Into Health May is High Blood Pressure Awareness Month, and the current thinking is that sugar might be more to blame for blood pressure problems than salt (page 10). When it comes to keeping hypertension in control, garlic is a star. Turn to page 48 to discover what it can do for you. Skin can sometimes telegraph the state of our health. "Your Skin v. the Sun" (page 18) covers what you need in a sunscreen and suggests ways to preserve skin collagen, which can be damaged by the sun. Check out our new Integrative Beauty department on page 35. Instead of just focusing on externals, it examines the role nutrition plays in looking our best—providing an inner tasteforlife 2015 and outer approach to achieving a healthy glow. This month, we outline a holistic approach to eczema that includes supplements, herbs, and healing oils. As luck (and an icy New England spring) would have it, a family member suffered a bad ankle break the day after her doctor told her that her bones were thinning. While we reach optimum bone mass around 30, there's still a lot we can do to keep our skeletons strong (page 28). Ever hear the phrase: "He's a walking heart attack"? Sadly, there's a lot of truth to that statement. "The Battle Over Belly Fat" (page 38) reveals why it's so Ellyndale Organics important to reduce our waistlines. Coconut Infusions, Butter flavor But it's not all gloom and doom. Our gluten free section (starting on page 50) contains amazing brunch recipes, including Rosemary Buckwheat Scones and Oven Eggs with Olive Oil and Dukkah. I'd never heard of dukkah before; it's one intensely flavored condiment!
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Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles 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 Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 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.
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A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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news bites foods, supplements & prevention
Know your BLOOD PRESSURE May is National High Blood Pressure Education Month. Do you know the healthy range? Anything under 120/80 is generally considered normal. The top number (systolic) measures the pressure in the arteries when the heart beats. The lower number (diastolic) measures the pressure between beats (when the heart is resting and filling with blood). A systolic number from 120 to 139, or a diastolic reading of 80 to 89, indicates prehypertension. High blood pressure (hypertension) begins at 140 or 90. About one in three US adults has high blood pressure. It increases the risk of heart disease and stroke. These habits can help you keep your blood pressure under control. Maintain a healthy weight. Get at least 30 minutes of moderate exercise most days. Eat a healthy diet high in fruits and vegetables and low in sodium, saturated fats, trans fats, and cholesterol. Manage stress. SELECTED SOURCES “Power Down in May for National High Blood Pressure Education Month,” Centers for Disease Control and Prevention, www.cdc.gov “Understanding Blood Pressure Readings,” American Heart Association, www.heart.org
SUGAR V. SALT Salt gets a lot of bad press, but recent research says sugar in our diets may play a bigger role in cardiovascular disease (CVD). High blood pressure is the most important risk factor for CVD, and dietary treatment has historically focused on restricting salt consumption. But blood pressure reductions from cutting down on salt tend to be small. “Sugar may be much more meaningfully related to blood pressure than sodium,” said the authors of a recent study. They note that most of the salt in the diet comes from processed foods, which also tend to be loaded with sugars. “Evidence suggests that sugars in general, and fructose in particular, may contribute to overall cardiovascular risk through a variety of mechanisms.” The researchers singled out high-fructose corn syrup—the most frequently used sweetener in processed foods and drinks. They said US teens may be consuming added sugars at 16 times the recommended limit. They emphasized that sugars found naturally in fruits and vegetables are not harmful. SOURCE “Added Sugars Likely to Have Greater Role than Salt in High Blood Pressure and Heart Disease,” British Medical Journal, 12/10/14
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foods, supplements & prevention
Yogurt cuts DIABETES RISK A daily serving of yogurt can lower your risk of Type 2 diabetes, according to an analysis of three lengthy, large-scale studies. Dairy intake and other health factors of nearly 200,000 adults were tracked for up to 30 years. The recent analysis determined that yogurt stood out among dairy products for its effects on the risk of Type 2 diabetes. The authors said several mechanisms may explain the positive effects. Probiotic bacteria in yogurt have been shown to improve lipid profiles, antioxidant status, and cholesterol levels. And yogurt has been shown to aid in maintaining a healthy weight. SELECTED SOURCES “Dairy Consumption and Risk of Type 2 Diabetes . . .” by M. Chen et al., BMC “Does a Yogurt a Day Keep Diabetes Away?” BioMed Central, 11/24/14 Medicine, 11/25/14
Did you know? “A plant-based diet improves blood sugar, body weight, blood pressure, and cholesterol all at the same time, something no drug can do,” said registered dietitian Susan Levin. Levin co-authored a recent study that found improved glycemic control in adults with Type 2 diabetes after switching to a plant-based, vegetarian diet. SOURCE “Global Meta-analysis Finds Vegetarian Diet Lowers HbA1c Levels by 0.4 Points,” Physicians Committee for Responsible Medicine, 11/14/14
Animal-assisted therapy EASES STRESS Pet lovers have always known how soothing it can be to sit with a cat or a dog. Healthcare providers are now taking advantage of those benefits, using pet therapy to help patients cope with problems such as heart disease, cancer, and mental health disorders. Professionals at the Mayo Clinic say visits from an assistance dog and its handler can help reduce pain, anxiety, depression, and fatigue in a range of health conditions. It’s effective for children having dental procedures, patients undergoing cancer treatment, people in long-term care settings, patients hospitalized with chronic heart failure, and veterans suffering from posttraumatic stress disorder. It’s also being used in nonmedical settings, helping many people deal with anxiety and stress. SOURCE “Animal-Assisted Therapy Can Help Healing and Lessen Depression and Fatigue,” www.MayoClinic.org
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Make EXERCISE FUN Physical activity is great for any age group, and that includes seniors. You’ll be more likely to stick to your exercise program if you make it enjoyable. Try these suggestions from the Weight-Loss Information Network. Walk with a friend or a group. Plant a garden and work in it regularly. Try short bursts of exercise, such as three 10-minute walks a day. Vary your exercise routine to avoid boredom. Join a gym or a fitness center. SOURCE “Health Tip: Seniors Shouldn’t See Exercise as a Chore” by Diana Kohnle, www.nlm.NIH.gov/MedlinePlus, 10/28/14
SMART PET CARE
Be kind to COMPANION ANIMALS Keep your animals at their ideal weights. Overweight cats and dogs become diabetic and arthritic and age prematurely. Once this happens, cardiovascular disease, hypertension, and kidney disease follow. Feed overweight cats a little moist food twice a day, and take their dishes away after 10 minutes. Overweight and diabetic dogs do well with lots of lean protein such as egg whites, chicken, and tuna. If your dog is a “hog,” mix green veggies into food to add bulk. A little fish oil or gravy can entice almost any dog to eat veggies. SOURCE Personal communication: C. Leigh Broadhurst, 2/15
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foods, supplements & prevention
Whole grains can help you LIVE LONGER Whole grains may lengthen your life. Results from two large studies linked greater consumption of whole grains to lower overall death rates and deaths from cardiovascular disease (CVD). The long-term studies included more than 74,000 women and 43,000 men, and both ran for more than 20 years. The researchers said the two studies “provide promising evidence that suggests a diet enriched with whole grains may confer benefits toward extended life expectancy.” They estimated that each daily serving of about one ounce was associated with 5 percent lower mortality or 9 percent lower CVD mortality. SOURCE “More Whole Grains Associated with Lower Mortality, Especially Cardiovascular,” JAMA Internal Medicine, 1/5/15
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MOM AND CHILD
NAPS help babies learn You might expect that a wide-awake baby would learn more than a sleepy one, but new research shows otherwise. Babies recalled skills better when they napped soon after the learning activity. More than 200 infants ages 6 to 12 months were shown how to remove a mitten from a hand puppet. Those who napped for at least 30 minutes soon after the activity recalled how to remove the mitten. Those who didn’t nap within four hours did not retain the knowledge. Naps shorter than 30 minutes did not seem to provide enough time for the knowledge to be retained. “These findings . . . suggest that the optimal time for infants to learn new information is just before they have a sleep,” said researcher Jane Herbert, PhD. She added that reading books to young children just before sleep is a valuable activity. SOURCE “Napping Helps Infants’ Memory Development,” University of Sheffield, 1/13/15
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FOOD FOR THOUGHT B Y L I S A FA B I A N
LET YOUR GARDEN GROW IF SPRING FINDS YOU SPENDING YOUR FREE TIME DIGGING IN THE DIRT, THE FOLLOWING GARDENING RESOURCES ARE FOR YOU. AND SINCE ONE OF THE BEST THINGS ABOUT GROWING YOUR OWN FOOD IS THE FRESH HARVEST IT YIELDS, LET THESE TWO COOKBOOKS GUIDE YOU IN MAKING HEALTHY FOOD FOR YOU AND YOUR FAMILY.
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The Allergy-Fighting Garden by Thomas Leo Ogren ($22.99, Ten Speed Press, 2015) One out of five Americans has asthma or allergies. Chances are this is you or someone you know. If you garden, you can learn how to landscape in a way that will trap pollen and clean the surrounding air. How is this possible? Drive out the males—the male plants, that is! It turns out that only male plants produce large amounts of pollen. By replacing them with female plants, your yard can become a “pollen screen.” With over 3,000 listings and many full-color photographs, this book rates each plant with its own allergy score ranging from 1 to 10. Learn how to tell the boys from the girls, eliminate mold spores that cause allergies, find the best hedge choice for your yard, and much more.
Real Baby Food by Jenna Helwig with Natalia Stasenko, MS, RD ($16.99, Houghton Mifflin Harcourt, 2015) Jenna Helwig, food editor for Parents magazine, did not want to give her daughter jarred baby food. This guide is her solution on what to feed babies and toddlers instead. Recipes include those that can be made in 30 minutes or less, ones that are freezer friendly, and dishes that let youngsters choose their own ingredients. Included is information on how to recognize food allergies in your baby as well as tips on feeding a vegan or vegetarian child. A helpful chart on portion sizes, and tips on raising a happy eater are offered as well. Recipes include Creamy Carrots and Parsnips, Red Lentil Puree, and Double Almond Quinoa Porridge. Make nourishing snacks like Edamame Hummus or Honey-Roasted Chickpeas. Dishes like Broccoli Pesto Pasta are included for the lunch box crowd. Nutritional information follows each recipe.
Organic! A Gardener’s Handbook by Rosaly Bass ($19.95, Rosaly Bass, 2014) Who better to learn organic farming techniques from than Rosaly Bass? Bass owns one of this country’s oldest certified organic farms: Rosaly’s Garden in Peterborough, New Hampshire. She offers practical and time-tested advice, including starting your own seeds, protecting your garden with row covers, controlling pests and disease, learning how and when to water, and finding the best times to harvest. Cooking tips as well as notes on how to preserve your edible harvest round out this helpful resource.
The Gluten-Free Vegetarian Family Cookbook by Susan O’Brien ($17.99, Da Capo, 2015) It’s a misconception that being gluten free means eating a better diet. Oftentimes gluten-free foods are filled with extra sugars, carbs, and fats. This cookbook aims to change that with 150 family-friendly recipes. By using ingredients like teff, almond flour, and coconut flour, O’Brien’s dishes offer glutenfree and vegetarian home cooks ways to incorporate more fiber and protein into their diets. She shares with readers her favorite food products (such as kelp noodles and mochi) and offers tips on sustainable eating. Try dishes like Sesame Noodle Salad, Protein-Packed Carrot Muffins, and Grilled PestoStuffed Portobello Mushrooms. Others such as Raw Avocado and Corn Soup with Cilantro Pesto, Strawberry Salad with Mint Dressing and Greens, and Delicious Apple-Kale Slaw offer inventive ways to use fresh produce. TFL
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BY V I C TO R I A D O L BY TO E WS , M P H
YOUR SKIN v. T H E S U N How to stay protected . . . and healthy
Your skin telegraphs to the world the state of your overall health and well-being. This is why skin “warrants
attention, care, and nourishment—just like the rest of our bodies,” points out Alicia Cool, MD, a New Yorkbased dermatologist specializing in skin cancer prevention. “With the use of many small interventions, you can keep your skin looking bright and healthy for all of your years.” The number one culprit in skin aging is the sun. The problem is due to ultraviolet (UV) radiation exposure, which speeds up the aging process. “Remember, UV rays can penetrate on cloudy, rainy days and even through window glass,” Dr. Cool explains, which is why she advises all of her patients, regardless of skin type or location, to wear sunscreen year-round. When it comes to protecting your skin from sun damage, “early intervention is key,” agrees Adam Friedman, MD, director of dermatologic research at Albert Einstein College of Medicine in New York City. It’s never too early (or too late) in life to diligently use sunscreen and other sun protectors. Unfortunately, for most of us, sun exposure before the age of 18 lays the groundwork for accelerated skin aging and even skin cancer.
YOUR DEFENSE TEAM
UV rays spur the creation of free radicals within the body. Antioxidants, such as vitamins C and E, are part of your body’s internal defense against sun-related skin damage and can be supplemented in pill form or as a cream applied topically. The ability of green tea polyphenols to decrease signs of skin aging when taken orally or used topically in creams has impressed Dr. Cool.
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continued from page 18
One antioxidant you may be less familiar with comes from a fern found in Central and South America called Polypodium leucotomos. The antioxidant extract of the fern protects skin from the harmful effects of UV radiation. Taking Polypodium leucotomos gives your skin the equivalent SPF of about 5 to 8, says Dr. Friedman. So while sunscreens are still needed, the extract provides a good protective base. Think of it as a combination approach to healthy skin, he says: “Use sunscreen (a broad-spectrum SPF 30 or higher), take systemic antioxidants, wear protective clothing, and seek shade during the sun’s peak hours between 10 a.m. and 2 p.m.” The tricky thing about adding antioxidants to a topical sunscreen product, explains Dr. Friedman, lies in the fact that antioxidants quickly break down when exposed to air and light. This means that antioxidants applied to the top layer of the skin—
where a sunscreen needs to be to do its job—can’t actually get inside of skin cells, which is where they would provide the most protection. Some specially designed sunscreens allow antioxidants to be absorbed into the skin while the sunscreen remains on the outer layer, blocking sun damage.
SA FEG UARD COLLAGEN
Free radical fighting is not the whole story when it comes to antioxidants. Another way that many of these antioxidant vitamins keep your skin looking its best is by preserving collagen, the protein in skin that gives a supple and firm youthful look. Sun exposure tends to “age” collagen in the skin. In addition to vitamins C and E, other collagen-preservers include vitamins A and D, notes Dr. Cool. For some people, it might be too late for prevention of sun-related skin damage. If your skin is already damaged, consider vitamin A derivatives
to help rebuild the deeper support of the skin; they stimulate collagen and elastin production, says Dr. Friedman. Other ways to boost collagen include taking the supplement hyaluronic acid, which traps water in the skin to “plump” it up, ceramides (as pills or a cream) to retain moisture and smooth your skin’s appearance, and even supplements of collagen, which have been shown to improve the skin’s texture and resilience. The mineral silicon might also help. When women with sun-damaged skin took either a placebo or a 10-milligram supplement of silicon (in a form called choline-stabilized orthosilicic acid) every day for five months, those in the silicon group saw significant improvements to skin roughness and elasticity. As summer’s sun beckons you outdoors, ensure that your skin is well nourished and protected from any sun damage that comes with the inevitable sun exposure.
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SELECTED SOURCES “Effect of Oral Intake of Choline-Stabilized Orthosilicic Acid on Skin, Nails, and Hair in Women with Photodamaged Skin” by A. Barel et al., Arch Dermatol Res, 10/05 “How Do I Get the Vitamin D My Body Needs?” www.VitaminDCouncil.org “Moisturizers and Ceramide-Containing Moisturizers May Offer Concomitant Therapy with Benefits” by C.W. Lynde et al., J Clin Aesthet Dermatol, 2014 “The Moisturizing Effect of a Wheat Extract Food Supplement on Women’s Skin: a Randomized, Double-Blind, Placebo-Controlled Trial” by S. Guillou et al., Int J Cosmet Sci, 2011 “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: a DoubleBlind, Placebo-Controlled Study” by E. Proksch et al., Skin Pharmacol Physiol, 2014 Personal Communication: Alicia Cool, Adam Friedman “Sun Protection in a Pill: The Photoprotective Properties of Polypodium leucotomos Extract” by N. El-Haj and N. Goldstein, Int J Dermatol, 3/15 “Vitamin D: Health Panacea or False Prophet?” by M.J. Glade, Nutrition, 1/13
Victoria Dolby Toews, MPH has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
the upside to sun exposure With the sun’s well-documented role in skin cancer and premature skin aging, it’s good to take a moment to remember that not all sun exposure is bad. In fact, following the valid advice to avoid the sun and faithfully apply sunscreen when outside has left a surprising amount of American adults with a vitamin D shortfall. Too little vitamin D leaves your bones vulnerable and increases the risk of diabetes, rheumatoid arthritis, multiple sclerosis, and cancer. According to the Vitamin D Council, the body can make 10,000 IU of vitamin D with 20 to 30 minutes of sun exposure on a sunny day. Don’t worry about making too much vitamin D. This vitamin doesn’t increase to toxic levels no matter how much sun exposure you get. The body has some failsafes in place to guard against excess skin production of this nutrient.
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SMART SUPPLEMENTS BY TO R I H U DS O N , N D
PREGNANCY & OMEGA 3s WHY ESSENTIAL FATTY ACIDS ARE SO IMPORTANT Excerpted and reprinted with permission from Womenâ€™s Encyclopedia of Natural Medicine by Tori Hudson, ND ($24.95, McGraw-Hill, 2008).
THERE IS A GROWING BODY OF EVIDENCE ABOUT THE IMPORTANCE OF OMEGA-3 FATS FOR HUMAN HEALTH AND DEVELOPMENT, NOT THE LEAST OF WHICH STARTS WITH EXPOSURE DURING FETAL DEVELOPMENT. Inadequate intake of omega 3s has significant implications for both mother and infant. The development of the central nervous system, the brain, the eyes, and the immune system have all been associated with adequate intake of docosahexaenoic acid (DHA) during the development of the fetus.
Omegas & Fetal Development Essential fatty acids (EFA) have a unique role during pregnancy because of the rapid cell growth and development of new tissues and organ systems in a developing fetus. Fetal development is associated with a high EFA requirement, and this supply is dependent on the amount and availability of EFAs from the mother. Infants born of mothers with low DHA levels have shorter attention spans, and this may have long-term effects on future learning, development, and performance. Children born to mothers who had taken 10 milliliters (ml) per day of cod liver oil during their pregnancy and lactation had higher IQs at age four compared to those born to mothers who had taken corn oil or placebo. Maternal levels of omega-3 fatty acids, especially DHA, decrease during pregnancy. EFAs are components of breast milk, and maternal levels may be reduced further in nursing women. For the fetus, a deficiency in EFAs, particularly eicosapentaenoic acid (EPA) and DHA, may lead to a poorly developed
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central nervous system. EFA deficiency may also lead to intrauterine growth retardation leading to a lower body weight and slower growth of the brain.
Why Supplement? Supplementation with a daily complex of essential fatty acids and fish oils during pregnancy provides vital nutrients that supply the necessary EFAs for the increased nutritional and metabolic demand throughout the nine months of gestation. Fish oil supplementation has been shown to improve the DHA status of not only infants at birth but mothers too. Other research has shown that supplementation with fish oils is a good means of improving omega 3s in pregnant women and of improving the DHA status in breast milk.
Trials on omega-3 fatty acids conducted in pregnant women have shown a significant reduction in the incidence of premature delivery. A study of pregnant women in Iceland showed that consuming liquid cod liver oil in the first 15 weeks of pregnancy resulted in babies with higher birth weight. Higher infant birth weight is related to a lower prevalence of cardiac disease, hypertension, and glucose intolerance in the future.
Omega Sources The main food sources of essential fatty acids are raw seeds and nuts or fish. Whole and ground flaxseed and purified flaxseed oil are excellent sources of the two essential oils, linoleic acid and linolenic acid. Borage oil and black currant oil can be taken in capsule form as nutritional supplements. Supplementing with fish oils should be done with purified fish oil supplements, which can reduce or practically eliminate exposure to mercury, PCBs, dioxins, and pesticides. TFL Tori Hudson, ND, is medical director of the clinic, A Woman’s Time, in Portland, Oregon. She is a clinical professor at National College of Naturopathic Medicine, Bastyr University, and Southwest College of Naturopathic Medicine. She is the director of research and product development at Vitanica, her supplement line formulated for women’s health, and also serves on the scientific advisory board of Nordic Naturals.
SELECTED SOURCES “Effects of N-3 Polyunsaturated Fatty Acid Supplementation in Pregnancy on Maternal and Fetal Erythrocyte Fatty Acid Composition” by J.A. Dunstan et al., Eur J Clin Nutr, 2004 “Maternal DHA and the Development of Attention in Infancy and Toddlerhood” by J. Colombo et al., Child Dev, 7/04 “Maternal Supplementation with Very Long Chain N-3 Fatty Acids During Pregnancy and Lactation Augments Children’s IQ at 4 Years of Age” by I.B. Helland et al., Pediatrics, 1/1/03 “Relationship Between Dietary Intake of Cod Liver Oil in Early Pregnancy and Birth Weight” by A.S. Olafsdottir et al., BJOG, 1/12/05
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BY JANE EKLUND
BONE UP! HOW TO KEEP BONES HEALTHY AND STRONG
They hold us up, they help us move around, they keep our organs safe, and they store important minerals. Bones: The human adult has 206 of them, from the penny-sized ossicles of the inner ear, without which we could not hear, to the femur, also known as the thighbone, the longest and strongest. They’re the basis of the body’s infrastructure, and keeping them healthy will help keep us healthy as we age. Start Now Bones change and grow throughout life—our bodies break down the old bone and manufacture new bone. But we do a better job of it when we’re young. Up to about age 30, when we reach optimum bone mass, the body is faster at producing new bone than at dismantling old bone. After that, the process reverses, meaning bones are still renewed and regenerated, but we lose more bone mass than we gain. This means the best time to shore up the bones is in childhood, adolescence, and young adulthood. The stronger they are when we hit peak bone mass, the more bone our bodies will have to draw on as we get older—and the less likely we are to develop a bone disease like osteoporosis, which weakens the bones and makes them more susceptible to breaking. That said, it’s never too late to take action to keep bones healthy and strong.
It’s All About the Calcium Most of us know that the mineral calcium is needed for strong bones and teeth. But it plays other important roles in the body as well. It helps with blood clotting, transmitting nerve signals, squeezing and
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relaxing muscles, releasing hormones, and regulating the heartbeat, and is found in nerve cells, body tissue, blood, and other bodily fluids in addition to bones and teeth. The body can’t manufacture calcium. If it needs more to help with nerve, muscle, or circulatory system function, it leaches it from the bones, which is why it’s important to get your daily requirement of calcium through diet—and supplements, if necessary. How much do you need per day? Here’s a quick run-down. Children: ages 1 to 3, 700 milligrams (mg); 4 to 8, 1,000 mg; 9 to 18, 1,300 mg. Adults: ages 19 to 50, 1,000 mg; men ages 50 to 70, 1,000 mg; women 50 to 70, 1,200 mg; adults over 71, 1,200 mg. Just eating calcium-rich foods or taking calcium supplements won’t guarantee that your bones are protected. The body needs vitamin D to absorb and use calcium, so be sure you’re getting enough through exposure to sun, foods such as oily fish and egg yolks, fortified foods, and supplements. Phosphorus and magnesium also help with calcium absorption.
Bone-Healthy Living Getting enough calcium is the lynchpin to bone health, but it’s not the only factor that affects skeletal strength. To ensure strong bones: Get moving! Strength-building and weight-bearing exercises— walking, weightlifting, climbing stairs—will increase bone mass. Aim for 30 minutes a day. Minimize falling hazards. Falling puts you at risk for breaking a bone, especially if you have osteoporosis. So do what you can to prevent falls. Start by making your home “fall-free” by removing loose rugs, moving furniture that impedes walking, and installing good lighting. Then consider incorporating balance-building activities like yoga, t’ai chi, and dancing into your routine. Be good to your body. Don’t smoke, and limit alcohol intake. Sleep well. A recent study published in the Journal of Bone and Mineral Research suggests that the sleep disruption caused by sleep apnea can negatively affect bone metabolism.
dairy-free calcium Dairy products are practically synonymous with calcium, but how can you be sure to get enough calcium in your diet if you don’t eat dairy? No worries; there are plenty of alternatives. Here are a few: Fortified tofu Fortified soy milk (calcium fortified) Dark green, leafy vegetables (broccoli, Brussels sprouts, mustard greens, kale) Chinese cabbage or bok choy Beans/legumes Sardines/salmon with edible bones Shrimp Almonds and Brazil nuts Sunflower seeds Tahini Blackstrap molasses
Talk to your healthcare practitioner about your risk factors for bone disease. Make no bones about it—the stronger our skeletons, the more active we can be as we age. Take steps (both literal and figurative) now to keep your bones as strong and healthy as possible. TFL SELECTED SOURCES “Bone Health for Life: Health Information Basics for You and Your Family,” National Institute of Arthritis and Musculoskeletal and Skin Diseases, www.niams.nih.gov “Bone Health: Tips to Keep Your Bones Healthy,” www.MayoClinic.org, 2/9/13 “Calcium in Diet,” University of Maryland Medical Center, http://umm.edu, 2/3/15 “Sleep Problems May Impact Bone Health,” Science Daily, 2/3/15
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KITCHEN WISE B Y LY N N T R Y B A
SAVORY: HERB OF THE YEAR MORE THAN JUST A SEASONING THERE’S A LOT TO SAVOR ABOUT SAVORY, THE HERB OF THE YEAR FOR 2015, AS CHOSEN BY THE INTERNATIONAL HERB SOCIETY. WINTER SAVORY (SATUREJA MONTANA), A PERENNIAL, AND SUMMER SAVORY (SATUREJA HORTENSIS), AN ANNUAL, ARE PART OF THE LAMIACEAE (MINT) FAMILY OF HERBS. Originally from the Mediterranean, savory pairs well with legumes, cabbage, and Brussels sprouts— not only due to its peppery flavor, but also because it reduces the bloating and flatulence associated with eating those foods! While summer savory is milder than winter savory and is used more often in cooking, both herbs go well with meat and in culinary herb mixtures (such as herbs de Provence), soups, salads, and stuffings.
scavenging properties that can help protect against microbial species, including Staphylococcus aureus, E. coli, and Candida albicans. Gardeners have also found that fresh savory leaves pressed against skin helps relieve the pain of insect stings. Winter savory should not be consumed in medicinal doses by pregnant women. TFL SELECTED SOURCES “Antimicrobial and Antioxidant Properties of Satureja montana L. . . .” by D. Kremer et al., Curr Drug Targets, 2/2/15 “Savory—2015’s Herb of the Year,” www.NYRNaturalNews.com, 3/6/15
Kitchen Tips Fresh savory leaves should be stored in a plastic bag in the fridge. Dried leaves can be kept in airtight containers away from light. You can use a few dried leaves and boiling water to make a tea. Always add savory just before you are done cooking to preserve its flavor.
Medicinal Background Like other plants in the mint family, savory’s essential oils have antioxidant, antibacterial, antiseptic, and antifungal power. For thousands of years, winter savory has been used for various medicinal purposes but is perhaps best known for its ability to relieve digestive discomforts, including flatulence, nausea, and diarrhea. Recent research shows that winter savory’s antioxidant compounds have chelating and radical-
Celebrate Herbs! HerbDay is an annual event May 2, 2015
that always takes place
the first Saturday in May, but herb-related events are often scheduled throughout the month. Be on the lookout for local events celebrating the role of herbs in our lives. Visit www.HerbDay.org to learn more about HerbDay and its founding grassroots coalition of the American Botanical Council, United Plant Savers, the American Herbal Products Association, the American Herbal Pharmacopoeia, and the American Herbalists Guild. Free downloadable documents are available, including a guide to creating a botanical sanctuary, a guide to herbal supplements, and herb safety tips.
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INTEGRATIVE BEAUTY B Y LY N N T R Y B A
TREATING ECZEMA TRY THESE HOLISTIC SOLUTIONS ECZEMA IS A GENERAL TERM FOR SKIN CONDITIONS THAT CAUSE RED, DRY, ITCHY SKIN. The most common type of eczema is called atopic dermatitis (AD). Many people with eczema are prone to bacterial infections because dry skin—especially if it is cracked, flaking, or oozing—does not provide a protective barrier. There’s no cure for eczema, but there are ways to find relief.
Benefits of Oils Coconut oil is a natural antibacterial, antifungal, and antiviral substance that traps moisture and soothes dry skin. One randomized, controlled trial showed that the application of virgin coconut oil proved more effective than mineral oil on pediatric patients with mild to moderate AD. About half of study participants showed an excellent response; the other half showed moderate improvement. Researchers also found that 95 percent of adult study participants with AD who applied virgin coconut oil to their skin twice a day were able to reduce colonies of Staphylococcus aureus on their skin. Bacteria such as these can trigger eczema. According to the National Eczema Association, the application of sunflower seed oil to skin can reduce itch and inflammation, and improve the skin barrier. Sesame oil also improves eczema and fights against bacteria. Flaxseed oil has been proven clinically to improve scaly skin and skin hydration.
An Ayurvedic Approach Ayurveda classifies eczema as primarily a result of a vata or pitta imbalance. The vata type of eczema is characterized by dry, flaky skin; the pitta type is manifested by itchy, red skin. The vata type of eczema can be helped by the application of body oils made from carrier oils such as sesame and essential oils such as sandalwood and frankincense. Generous daily application to the affected area is best. Diet changes should emphasize warm, moist foods such as steamed vegetables and pasta with olive oil. Eat clarified butter when possible. The pitta type of eczema requires pacification of the “fire” in the skin and the body. Topically, coconut or sesame carrier oil should be combined with pitta-pacifying essential oils such as camphor, peppermint, or rose otto. Applying a paste made with turmeric powder and water can also help. Reducing the intake of oily and fried foods, caffeine, and alcohol is essential in reducing the excess pitta in the body. —P.K. Dave, president of Nature’s Formulary, www.NaturesFormulary.com
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Benefits of Omegas Skin needs both omega-6 and omega-3 essential fatty acids to be healthy. Omega 6, in particular, works to preserve the skin’s barrier integrity. According to the Linus Pauling Institute, consuming oils rich in omega 3 and 6 can improve the skin’s ability to fight inflammation. To increase your consumption of omega 3s, consider taking a fish oil supplement that contains “the natural triglyceride form of fish oil for optimal absorption,” says nutritionist Lisa Petty. “Aim for 1,000 to 2,000 milligrams (mg) daily.” For those who don’t eat fish products, walnuts provide a rich source of an omega 3 called alpha linolenic acid. People deficient in this fat tend to have dry, scaly skin. Gamma linolenic acid, an omega 6 with anti-inflammatory properties, is found in certain plant seed oils. Research has shown it improves symptoms such as redness and itching in children with allergic skin conditions.
Herbal Helpers Look for creams that use neem as an ingredient. The herb is used to treat skin diseases due to its anti-inflammatory, antifungal, antibacterial, and antioxidant qualities. If you have a stubborn case of eczema, it may be due to high levels of bacteria in your bedding. Try laundering sheets more often and add a few drops of tea tree oil to the wash cycle. The National Eczema Association also reports that a number of scientific papers have shown traditional Chinese herbs to have positive effects on eczema. One study showed that a traditional Chinese herbal medicine consisting of five herbs—Japanese honeysuckle, peppermint, root bark of peony tree, underground stem of the atractylodes herb, and Amur cork-tree bark—improved the quality of life for young patients with AD. Their blood samples showed lower levels of certain proteins linked to skin inflammation.
Homeopathic Treatment Those with itchy, burning eczema resembling fish scales should consider Arsenicum album. TFL SELECTED SOURCES “10 Amazing Beauty Tricks with Coconut Oil” by Siobhan O’Connor, 12/19/14; “25 Best Foods for Your Skin” by Jessica Girdwain, www.Prevention.com, 11/6/13 “Chinese Medicine ‘Eases Eczema,’” BBC News, 3/13/08 The Complete Homeopathic Resource for Common Illnesses by Dennis Chernin, MD, MPH ($29.95, North Atlantic Books, 2006) “Eczema,” National Eczema Association, http://nationaleczema.org “The Effect of Topical Virgin Coconut Oil on SCORAD Index, Transepidermal Water Loss, and Skin Capacitance in Mild to Moderate Pediatric Atopic Dermatitis: a Randomized, Double-Blind, Clinical Trial” by M.T. Evangelista et al., Int J Dermatol, 1/14 “Gamma Linolenic Acid,” www.WebMD.com Living Beauty by Lisa Petty ($21.95, Fitzhenry & Whiteside, 2006) “Medicinal Properties of Neem Leaves: a Review” by R. Subapriya and S. Nagini, Curr Med Chem Anticancer Agents, 3/05 “Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils in Adult Atopic Dermatitis” by V.M. Verallo-Rowell et al., Dermatitis, 11-12/08 “Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011
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WEIGHING IN B Y D AV E C L A R K E
THE BATTLE OVER BELLY FAT WHY IT’S SO IMPORTANT NO ONE HAS A KIND WORD WHEN IT COMES TO BELLY FAT. IF MAGAZINE HEADLINES ARE ANY INDICATION, ALL WE WANT TO DO IS BLAST IT, BANISH IT, OR BEAT IT. But there are good reasons to remain in battle mode. Belly fat isn’t limited to the layer just below your skin (subcutaneous fat). It also includes visceral fat, which can surround your internal organs. Visceral fat has been linked to high blood pressure, cardiovascular disease, Type 2 diabetes, and colorectal cancer. Aging—and the loss of muscle mass, which decreases metabolism—plays a role in the increase of abdominal fat, particularly for women, and especially after menopause. Decreasing estrogen levels seem to influence where fat is distributed around the body.
Your Plan of Attack
High-quality protein powder blended into a smoothie provides amino acids that help to burn fat and build muscle. Fiber-rich berries help you feel full. Many berries are also antioxidant rich, which is good for your cardiovascular system. Eggs are a good source of vitamin B12, a known fat-blaster. Green vegetables are low in calories and rich in fiber and nutrients. Consider eating green salads with both lunch and dinner to help you with portion control on the main course.
EXERCISE Research shows that moderate to vigorous aerobic exercise reduces both subcutaneous and visceral fat. Aim for at least 30 minutes five days a week of moderate aerobic activity, such as brisk walking. If you do vigorous aerobic activity, such as jogging, shoot for at least 75 minutes a week. The goal is to get the heart rate up enough to break a sweat. EAT BETTER You are what you eat, right? So, if you don’t want to look like a jelly doughnut, skip the Krispy Kremes. Instead, eat the following foods to curb cravings and burn fat: Fiber-rich oatmeal in the morning can ward off midmorning sugar cravings. Almonds and other nuts help you feel fuller longer. Avoid salted nuts; they can raise blood pressure.
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SLEEP One study concluded that people who slept six to seven hours per night gained less visceral fat than those who slept fewer than five hours or more than eight hours per night. DE-STRESS Stress raises blood pressure, it can cause overeating, and it takes a long-term toll on your overall health. Aerobic exercise helps beat stress but so can yoga, meditation, or relaxing with family and friends. TFL SELECTED SOURCES “Abdominal Obesity Is Associated with Arterial Stiffness in Middle-aged Adults” by B. Strasser, Nutr Metab Cardiovasc Dis, 1/28/15 “Moderate-to-Vigorous Physical Activity with Accelerometry Is Associated with Visceral Adipose Tissue in Adults” by J.M. Murabito et al., J Am Heart Assoc, 3/3/15 “Obesity-Induced Hypertension . . .” by J.E. Hall et al., Circ Res, 3/13/15 “The Relationship of Body Mass and Fat Distribution with Incident Hypertension” by A. Chandra et al., Journal of the American College of Cardiology, 2014 “The Truth About Belly Fat” by Sonya Collins, www.WebMD.com, 3/20/14 “Women’s Health,” www. MayoClinic.com, 6/8/13
Measure Your Midsection Experts agree, a “pear” shape is healthier than an “apple” shape when it comes to body fat. How do you know if you’re too apple-y? Measure yourself. Here’s how: Put a tape measure around your stomach, just above the hipbone. Keeping the tape level all the way around, pull it until it’s snug but not pushing into your skin. Exhale and measure your waist. Generally speaking, a waist measurement 35 inches or more is considered unhealthy in women. For men, anything above 40 inches should be cause for concern.
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www.nutrilifescience.com Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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SUMMER SURVIVAL MAKE YOUR OWN FIRST-AID KIT ITEMS TO INCLUDE:
Broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher. Select a biodegradable product, preferably containing titanium dioxide or zinc oxide.
Witch hazel extract.
Insect repellent. Look for DEET-free formulas that contain citronella, a citrusscented essential oil. Lemon eucalyptus also works to deter bugs.
In addition to herbal remedies, be sure to have these supplies on hand: adhesive and gauze bandages adhesive tape cold packs flashlight and batteries cotton swabs tissues safety pins thermometer tweezers
Good for soothing irritated skin, as well as minor burns, bruises, and insect bites.
Homeopathic Arnica montana. To relieve bruises, sprains, or strains. Use gel, spray, or ointment, but only on unbroken skin.
Calendula cream. For minor skin wounds and infections.
Aloe vera gel. Apply to sunburns and minor cuts.
Ginger. Pack ginger tea bags for digestive issues and crystallized ginger for motion sickness—it’s been shown to work better than Dramamine.
SELECTED SOURCES “Aloe (Aloe vera),” www.MayoClinic.com “Ginger”; “Witch Hazel,” www.WebMD.com Homeopathy: An A to Z Home Handbook by Alan V. Schmukler ($17.95, Llewellyn Publications, 2011) “Prevention Guidelines”; “Skin Cancer Information,” the Skin Cancer Foundation, www.SkinCancer.org
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B Y L I S A FA B I A N
HEALTHY AND FLAVORFUL With a quick heat in the pan, stir-fries are the perfect way to showcase fresh vegetables. Add in some savory spices and herbs, and you have a dinner worth discussing. Roll any leftovers from these recipes in your favorite wrap for a quick and easy lunch the next day.
EGGPLANT IN A HOT SWEET-AND-SOUR SAUCE DGnv Reprinted with permission from Flash in the Pan, published in 2015 by Sterling Epicure, an imprint of Sterling Publishing Co., Inc. © The National Magazine Company Limited and Collins and Brown.
45 minutes prep time ■ serves 4
3 Tbsp vegetable oil 1N c thinly sliced onions 1-inch piece of fresh ginger, peeled and finely chopped 2 red chilies, finely chopped, plus extra whole red chilies* to garnish (optional) 1K tsp cumin seeds 1K tsp coriander seeds 3 cloves 2-inch cinnamon stick 1 Tbsp paprika Juice of 2 limes 3 to 4 Tbsp dark muscovado or brown sugar 1 to 2 tsp salt 5M c eggplant cut into 1-inch pieces Boiled rice to serve
1. Heat oil in a wok or large skillet. Add onions, ginger, and chilies and stir-fry for about 4 minutes until softened. Add cumin and coriander seeds, cloves, and cinnamon stick and cook for 2 to 3 minutes. 2. Add 1N cups water to wok. Stir in paprika, lime juice, sugar, salt, and eggplant. Bring to a boil. Reduce heat and simmer, covered, for 20 minutes, or until eggplant is tender. 3. Uncover wok and bring sauce back to a boil. Boil for 3 to 4 minutes until liquid is thick enough to coat eggplant pieces. Serve with rice, garnished with whole red chilies if you like. *Chilies can be very mild to blisteringly hot, depending on the type of chili and its ripeness. Taste a small piece first to make sure it’s not too hot for you. Be extremely careful when handling chilies not to touch or rub your eyes with your fingers, or they will sting. Wash knives immediately after chopping chilies. As a precaution, use rubber gloves when preparing them, if you like. Per serving: 231 Calories, 4 g Protein, 38 g Carbohydrates, 5 g Fiber, 8 g Total fat (1 g sat, 3 g mono, 3 g poly), 106 mg Sodium, ★★★★ Vitamin C, ★★★ Manganese, ★★ Folate, ★ Vitamin B1 (thiamine), B3 (niacin), B6, K, Iron, Potassium, Selenium
Find a hot & spicy salmon curry recipe at tasteforlife.com/salmon_curry
M AY 2015
4/6/15 3:51 PM
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
continued from page 44
STIR-FRIED THAI CHICKEN WITH BASIL Dn Reprinted with permission from The New Cast Iron Skillet Cookbook © 2014 by Sterling Epicure, an imprint of Sterling Publishing Co.
30 minutes prep time ■ serves 8
© GUY AMBROSINO
2 lb boneless, skinless chicken breast halves, trimmed N c Thai fish sauce 2 Tbsp Chinese oyster sauce 1 Tbsp granulated sugar 2 tsp rice wine vinegar 3 jalapeño or serrano chilies 3 c firmly packed fresh Thai basil leaves*, divided 6 garlic cloves, peeled 2 Tbsp vegetable oil 5 large shallots, thinly sliced Cooked jasmine rice for serving, hot 1. Cover a baking sheet with plastic wrap, arrange chicken on it, and freeze for 15 minutes, or until stiff. Cut chicken into thin slices on the diagonal and then cut slices into K-inch shreds. Transfer chicken to a bowl. 2. Combine fish sauce, oyster sauce, sugar, and vinegar in a small bowl and stir well to dissolve sugar. Add half of mixture to chicken shreds and toss well to coat. 3. Discard stems from chilies and dice chilies (for a less spicy dish, remove seeds and ribs as well). Combine chilies, 1K cups of the basil, and the garlic in a food processor fitted with the steel blade and pulse to chop fine. 4. Heat a 12-inch skillet over medium heat. Add oil and tilt pan around to coat it evenly. Add chopped basil mixture and shallots and cook, stirring frequently, for 4 to 6 minutes, or until shallots soften. Add chicken and cook, stirring frequently, for 4 to 5 minutes, or until chicken is cooked through and no longer pink. Add remaining basil leaves and remaining sauce mixture and cook for 1 minute. Serve immediately with rice.
VEGETARIAN PAD THAI DGV From the Taste for Life test kitchen
25 minutes prep time ■ serves 4
N N 1 1 2 2 12 3 4 1 4 N 2
c gluten-free tamari sauce c apple cider vinegar Tbsp brown sugar Tbsp peanut or almond butter tsp oil, divided eggs, beaten oz extra-firm tofu, cubed cloves garlic, minced scallions, chopped (separate white and green parts) Tbsp gluten-free chili sauce c mung bean sprouts c bamboo shoots limes, cut in wedges
1. Whisk together tamari, vinegar, sugar, and peanut butter until smooth. Set aside. 2. Add 1 teaspoon of the oil to a skillet set over medium heat. Add beaten eggs and stir-fry until eggs are scrambled and cooked through. 3. Add remaining teaspoon of oil to skillet with eggs. Add tofu, garlic, white parts of scallions, and chili sauce. Stir-fry mixture for 2 to 3 minutes. 4. Add bean sprouts and stir-fry until wilted. Add bamboo shoots and stir in peanut sauce. 5. Garnish with green parts of scallions and lime wedges. Per serving: 214 Calories, 15 g Protein, 20 g Carbohydrates, 4 g Fiber, 11 g Total fat (2 g sat, 3 g mono, 4 g poly), 580 mg Sodium, ★★★★★ Vitamin C, ★★★★ Manganese, ★★ Vitamin B2 (riboflavin), B3 (niacin), Folate, Copper, Magnesium, Phosphorus, Selenium, ★ Vitamin B1 (thiamine), B6, Calcium, Iron, Potassium, Zinc
*Thai basil is botanically related to the familiar Italian sweet basil, but the flavor is more pungent and lasts longer when the herb is used in a cooked dish. The leaves of the Thai basil are smaller than those of Italian basil and are spear shaped, and they grow on purple stems. If you can’t find Thai basil, add an additional K cup of sweet basil leaves to this recipe. Kitchen Note: The components of the dish can be prepared for cooking up to 6 hours in advance and refrigerated in tightly covered containers. The chicken should be refrigerated separately from the other ingredients. Per serving: 473 Calories, 57 g Protein, 35 g Carbohydrates, 3 g Fiber, 11 g Total fat (2 g sat, 3 g mono, 5 g poly), 215 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, Manganese, Phosphorus, Selenium, ★★★ Magnesium, ★★ Vitamin A, B1 (thiamine), Pantothenic acid, Potassium, ★ Vitamin B2 (riboflavin), B12, E, Folate, Calcium, Copper, Iron, Zinc
M AY 2015
4/6/15 3:50 PM
3/17/15 11:45 AM
HERBS & HOMEOPATHY BY A L A N S I D DA L
GET OUT AND CIRCULATE WITH A LITTLE HELP FROM NATURE THE CIRCULATORY SYSTEM KEEPS OUR BLOOD FLOWING, BRINGING OXYGEN AND NUTRIENTS TO EVERY TISSUE IN THE BODY AND REMOVING CARBON DIOXIDE AND OTHER WASTE. A compromised circulatory system can slowly damage our organs. Signs may include pain in the limbs, numbness and weakness, and cold or swelling of the hands and feet. Deep vein thrombosis (blood clots) and atherosclerosis (hardening of the arteries) are among the causes. As with so many health conditions, stress and an inactive lifestyle can contribute to the problem.
Garlic & Ginkgo
More Herbal Healers
Many herbal remedies have positive effects on the circulatory system. Two outstanding examples are Ginkgo biloba and garlic. Ginkgo extract has been shown to boost the elasticity and strength of the blood vessels and capillaries. The herb’s antioxidant properties help prevent the formation of arterial plaque, the cause of atherosclerosis. As a treatment, ginkgo may help improve peripheral vascular insufficiency (PVI) and relieve leg pain. With its antioxidant properties, garlic—as a food or in supplement form—also appears to slow the progression of atherosclerosis. One clinical study of aged garlic extract showed its ability to decrease coronary plaque by as much as 80 percent. Garlic supplementation also improves peripheral blood flow and it can help reduce high blood pressure—by as much as 10 percent, according to some studies. One study showed that patients whose hypertension was not responding to medications were able to lower their blood pressure by 10 mm Hg with the addition of 1,000 milligrams (mg) daily of Kyolic Aged Garlic Extract. Other cardiovascular- and circulatory-enhancing benefits of garlic include reducing cholesterol and triglyceride levels and helping to prevent blood clots.
Many herbs have been used for boosting circulation and related functions. They include the following: bilberry for peripheral vascular disease
cayenne for strengthening blood vessels and helping to normalize blood pressure dan shen to enhance circulation dong quai to treat PVI, often in combination with dan shen guggul to help protect against atherosclerosis hawthorn to reduce inflammation associated with atherosclerosis Pycnogenol (maritime pine bark extract) to help prevent post-thrombotic syndrome (a common complication following deep vein thrombosis) and improve chronic venous insufficiency (CVI) reishi mushroom for the prevention of atherosclerosis rosemary as a circulatory tonic for low blood pressure.
M AY 2015
4/9/15 11:49 AM
Healthy & Beautiful Skin
A supplement containing two flavonoids from plants effectively reduced symptoms of CVI. The condition can cause pain, leg heaviness, sensations of swelling, and cramps. A combination of the flavonoids diosmin (450 mg) and hesperidin (50 mg) over six months reduced symptoms in an international study of more than 5,000 patients. The flavonoids may help improve blood vessel function and reduce inflammation. TFL
My lifestyle gave me wrinkles
SELECTED SOURCES “Aged Garlic Extract Lowers Blood Pressure in Patients with Treated but Uncontrolled Hypertension . . .” by K. Ried et al., Maturitas, 6/2/10 “Chronic Venous Insufficiency: Worldwide Results of the RELIEF Study . . .” by G. Jantet, Angiology, 5-6/02 “Garlic,” University of Maryland Medical System, http://umm.edu “Garlic,” www.WebMD.com “Garlic Supplementation Increases Peripheral Blood Flow . . .” by N. Anim-Nyame et al., J Nutr Biochem, 1/04 “Ginkgo biloba” by Amy Brownlee, www.Vanderbilt.edu Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008) “Improvement of Signs and Symptoms of Chronic Venous Insufficiency and Microangiopathy with Pycnogenol . . .” by M.R. Cesarone et al., Phytomedicine, 9/10 “Prevention of Post Thrombotic Syndrome with Pycnogenol in a Twelve-Month Study” by B.M. Errichi et al., Panminerva Med, 9/11 “Protective Effect of Chronic Garlic Intake on Elastic Properties of Aorta in the Elderly” by K. Breithaupt-Grogler et al., Circulation, 10/21/97
iana is 29 years old and works as a sales assistant in Copenhagen. “I have always loved the outdoors and staying in the sun, even without protection. But unfortunately my skin started to show signs of wrinkles already in my 20’s, particularly on my forehead, which frustrated me a lot. So much so, that I chose to get bangs.
homeopathic help Certain homeopathic remedies may be useful in treating conditions related to poor circulation or cardiovascular issues. Cactus grand may help treat a feeble pulse associated with swelling of the left hand, while Arsenicum and Laurocerasus may help when the patient is feeling very chilly. Feelings of pressure or throbbing may be relieved by Lachesis or Lycopus.
I had tried other products from New Nordic with good results so when I noticed
they had a skin care tablet, I bought the product right away. The price was surprisingly low compared to other skin products I have at home. Now, I have used the tablets for 6 months and they really work for me. I am ready to get rid of my bangs and show my forehead again. I don’t feel like stopping the tablets because I feel my skin looks better, tighter and healthier. Skin Care will surely be part of my daily skin care routine now. ”
YOUR SKIN TABLET New Nordic introduces Skin CareTM – a new supplement designed to activate your skin’s cells to generate more anti-wrinkle collagen and help your skin stay healthy and youthful looking. The ingredients will better reach the deepest layers of your skin where no anti-aging cosmetic serum reaches.
SOURCE Homeopathy: An A to Z Home Handbook by Alan V. Schmukler ($17.95, Llewellyn Worldwide, 2011)
For more information, please call: 1-877-696-6734 or visit our website newnordicusa.com These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always read the label and follow the instructions prior to use. Testimonials are not proof of efficacy. Results may vary.
MAY 2015 Untitled-11 1
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tasteforlife celebrates ®
GLUTEN FREE WHAT’S INSIDE page 53 Gluten Free News | page 56 Gluten-Free Brunch | page 60 Gluten-Free Baking page 62 Gluten Free Shopper | page 64 Last Word
4/6/15 8:55 AM
SUPERIOR NUTRITION IS NOW…
GLUTEN FREE! S P ROUTE D
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INTRODUCING FOOD FOR LIFE’S NEW
Sprouted For Life Breads. • Vegan — No Eggs • Plant-Based Protein • Sprouted to Maximize Nutrition & Digestion • Naturally Low Glycemic Seeds • Source of EFA’s
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celebrate gluten free
gluten free news multi is essential for celiac patients
Anyone following a gluten-free diet because of celiac
disease should be taking a multivitamin/mineral supplement, according to Robert M. Russell, MD, of Tufts University. “The treated disease, although clinically silent, may still be causing
foods tip bacterial balance in glutenfree diet A gluten-free diet is essential for anyone with celiac disease, but many people with a sensitivity to gluten follow the diet to relieve diges-
some degree of poor absorption of certain vitamins and minerals,” he said. Some celiac patients may need additional iron, calcium, vitamin D, or other nutrients. Anyone following a gluten-free diet should make “nutrient-dense” food
tive trouble. Avoiding gluten-containing
choices such as colorful veg-
foods may limit the number of benefi-
etables, fruits, fish, and milk
cial bacteria in the gut, however, and
or calcium-fortified products,
that can compromise your immune system. To maintain a healthy balance of
according to Dr. Russell. SOURCE “Ask Tufts Experts,” Tufts University Health & Nutrition Letter, 12/14
intestinal bacteria, nutrition experts recommend eating foods that contain live probiotic bacteria (yogurt, sauerkraut, kefir) and foods with prebiotic substances to feed those bacteria (asparagus, garlic, onions). SOURCE “The Gluten-Free Diet’s Impact on Immune Health,” www.GlutenFree.com, 1/15
Did you know? Certain non-gluten proteins in wheat pasta are lost during boiling. Because of this, people with particular wheat allergies unrelated to celiac disease may have a lesser reaction to pasta compared to baked wheat products. SOURCE “Uncovering the Effects of Cooking, Digestion on Gluten and Wheat Allergens in Pasta,” American Chemical Society, 3/11/15
4/6/15 9:58 AM
gluten free news a gluten free approach to personal care
Moisture is your skin’s best friend
Infused with gentle oils and plant butters, Aubrey’s natural moisturizers restore your skin’s moisture barrier for visible ﬁrmness and elasticity, while clinically proven ingredients diminish the look of lines and wrinkles. Choose from seven elegant formulas according to your skin type for a fresh, youthful complexion at any age.
While gluten cannot be absorbed through the skin, small amounts of it can be ingested through makeup or other products applied on or near the mouth. And that hand lotion? When you touch your lips or face after applying it, some trace could be transferred and then possibly ingested. Symptoms caused by gluten-containing ingredients vary. Some people report swollen or watery eyes from mascaras formulated with gluten. Others experience acne, eczema, psoriasis, rosacea, dryness, or skin sensitivity when exposed to certain creams or cosmetics. If you aren’t sure whether a lipstick is gluten free or not, read the label carefully, and contact the company for a full list of ingredients. According to the American College of Gastroenterology, cosmetic ingredients are rarely listed in full on company websites. Any amount of gluten could set off a reaction in someone with celiac disease or gluten intolerance. Ingredient lists on cosmetics can be difficult to decipher, and looking for the word “gluten” isn’t always reliable. The names of some ingredients give away their connection to gluten. Examples include barley extract, hydrolyzed wheat protein, and wheat germ extract. But others can be tricky. Following is a list of some ingredients that may be hidden gluten sources. Avena sativa (oat) Secale cereale (rye) kernel flour seed flour Cyclodextrin Dextrin Dextrin palmitate
Now tested gluten-free Choose from over 60 gluten-free products
Hydrolyzed malt extract
www.Aubrey-Organics.com MANUFACTURER’S COUPON
for $1.50 off any Aubrey® product. SAVE $1.50 Good
Redemption: For each coupon you accept as our authorized agent, we will reimburse you the face value plus $.08 handling, provided you and the customer have complied with the terms of this offer. Any other application constitutes fraud. Invoices proving sufﬁcient stock to cover coupons redeemed must be shown upon request. Valid only in the USA. Void if copied or restricted by law. Consumer pays sales tax. Send all coupons to: Aubrey Organics, Inc., P.O. Box 407, MPS Dept. No. 767, Cinnaminson, NJ 08077. Limit one coupon per customer per store visit or mail-in order. Not valid on trial size products.
Triticum vulgare (wheat) germ extract Triticum vulgare (wheat) germ starch
Hydrolyzed oat flour
Triticum vulgare (wheat) germ oil
Hydrolyzed vegetable protein
SOURCE “Gluten in Cosmetics: Is There a Reason for Concern?” by T. Thompson et al., J Acad Nutr Diet, 2012
M AY 2015
3/23/15 12:36 PM
4/9/15 4:13 PM
NEW LOOK + NEW FLAVORS
WE RAISED THE BAR. AGAIN. 20g of Organic Plant-Based Protein
Take $1 off 2 Protein and Energy Bars Mfr. Coupon/Expires 7/31/2015 Consumer: This coupon is to be used only on the purchase of specified products. Restricted by law if altered, reproduced, transferred, sold or auctioned. Retailer: Coupon not to be doubled. Value: 1/100c/. Reimbursement: Face value of this coupon plus 8c which signifies your compliance with 22 Days Nutritionâ€™s coupon redemption policy which is available upon request. Coupon reimbursement not to be deducted from invoices. Send properly redeemed coupons to: 22 Days Nutrition, P.O. Box 407, MPS Dept No. 857, Cinnaminson, NJ 08077.
3/17/15 12:02 PM
celebrate gluten free
B Y E VA M I L O T T E
Sunday Brunch se r ve d glute n f re e
The late-morning weekend meal that combines breakfast and lunch is the favorite of many people. But for those eating gluten free, brunch can be one of the most challenging meals of the week. Not with these recipes. They’re all free of gluten and allow you to have your baked goods and eat them too!
BREAKFAST BRUSCHETTA Gnv Reprinted with permission from Let’s Do Brunch, published in 2015 by Sterling Epicure, an imprint of Sterling Publishing Co., Inc. © The National Magazine Company Limited and Collins and Brown.
5 minutes prep time ■ serves 4
1 ripe banana, peeled and sliced 1M c blueberries O c plus 2 Tbsp Greek-style yogurt 4 slices gluten-free wholegrain, nut-free bread 1 Tbsp honey 1. Put banana into a bowl with blueberries. Spoon in yogurt and mix well. 2. Toast bread slices and then spread with blueberry mixture. Drizzle with honey and serve immediately.
© NICKI DOWEY
Per serving: 156 Calories, 7 g Protein, 30 g Carbohydrates, 4 g Fiber, 2 g Total fat (1 g sat, 1 g mono), 181 mg Sodium, ★★★ Manganese, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian 56 tasteforlife
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ROSEMARY BUCKWHEAT SCONE Gv From Williams-Sonoma Gluten-Free Baking by Kristine Kidd ($24.95, Weldon Owen, 2014)
45 minutes prep time ■ makes 8 to 10 scones
Extra-virgin olive oil for brushing 1 c sorghum flour L c potato starch or L c tapioca flour or L c cornstarch N c buckwheat flour 3 Tbsp firmly packed brown sugar 2 Tbsp almond meal 1 Tbsp minced fresh rosemary, plus 1 tsp minced rosemary for the topping 1K tsp baking powder 1 tsp xanthan gum O tsp baking soda K tsp kosher salt, plus more for sprinkling K tsp freshly ground black pepper, plus more for sprinkling 6 Tbsp cold unsalted butter, cut into K-inch pieces M c plain low-fat yogurt 1 large egg 1. Preheat oven to 375°. Brush a 9-inch metal pie pan with the olive oil. 2. In a food processor, pulse sorghum flour, potato starch, buckwheat flour, brown sugar, almond meal, the 1 tablespoon of rosemary, baking powder, xanthan gum, baking soda, K teaspoon of the salt, and K teaspoon of the pepper until evenly combined. Add butter and pulse about 20 times until mixture resembles coarse meal. 3. In a small bowl, whisk together yogurt and egg with a fork until blended. Add yogurt mixture to food processor and process until a rough batter forms, about 10 seconds.
© ANNABELLE BREAKEY
4. Scrape batter into prepared pan, spreading evenly. Brush surface of batter with some olive oil. Sprinkle top of batter with the 1 teaspoon of rosemary and a light sprinkle of the salt and pepper. 5. Bake scone until brown and springy to the touch, about 30 minutes. Transfer pan to a cooling rack. Cut scone into 8 to 10 wedges. Let cool at least 15 minutes. Serve warm or at room temperature. Store in an airtight container at room temperature for up to 3 days or freeze for up to 2 weeks. Per serving: 189 Calories, 4 g Protein, 22 g Carbohydrates, 2 g Fiber, 10 g Total fat (5 g sat, 3 g mono, 1 g poly), 272 mg Sodium, ★ Vitamin A, Calcium
continued on page 59 MAY 2015
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ÂŠ2015 Eden Foods 08020
Wisely Selected American Fruit Naturally Fermented Amber Glass Protected Raw & Unpasteurized edenfoods.com
3/23/15 12:46 PM
| continued from page 57 | © DAVID L. REAMER
celebrate gluten free
OVEN EGGS WITH OLIVE OIL AND DUKKAH DGv
From Eggs on Top by Andrea Slonecker ($24.95, Chronicle Books, 2014)
15 minutes prep time ■ makes a scant 1/2 cup
25 minutes prep time ■ serves 2 (multiply for more servings)
2 Tbsp extra-virgin olive oil 2 room-temperature eggs 1 Tbsp Dukkah (recipe follows) Toasted gluten-free bread or gluten-free pita for serving 1. Preheat oven to 325°. 2. Pour oil into the bottom of a shallow baking dish that’s just big enough to contain the number of eggs you are baking. 3. Crack in eggs and sprinkle Dukkah over top. Bake to desired doneness, 10 to 15 minutes for loose yolks or 15 to 20 minutes for partially or fully set yolks. Serve with bread or pita, toasted if desired. Kitchen Note: Here the eggs are cooked in a bath of olive oil for an extra-delicate texture. Dukkah, an Egyptian spice and nut blend, is meant for dipping, and that’s just what you’ll do with this dish: Dip in chunks of gluten-free bread or pita to swoop up the seasoned eggs and oil.
From Eggs on Top by Andrea Slonecker ($24.95, Chronicle Books, 2014)
1 K 1 K 3 1 N
Tbsp coriander seeds tsp peppercorns Tbsp fennel seeds Tbsp cumin seeds Tbsp roasted unsalted pistachios or hazelnuts Tbsp sesame seeds tsp salt
1. Heat a small sauté pan or skillet over medium heat. When it’s hot, add coriander and peppercorns and toast, constantly swirling pan over heat until aromatic, about 30 seconds. 2. Add fennel and continue swirling and toasting about 30 seconds more. Add cumin and continue toasting until pungent. 3. When completely cool, grind spices in a spice grinder or with a mortar and pestle to tiny pieces, but not a powder. Add pistachios and grind or pound them to small crumbs, taking care not to overwork mixture into a paste. The texture should be like homemade bread crumbs. Stir in sesame seeds and salt. Dukkah will keep in an airtight container in the refrigerator for a few weeks.
Per serving: 245 Calories, 8 g Protein, 7 g Carbohydrates, 1 g Fiber, 20 g Total fat (4 g sat, 13 g mono, 2 g poly), 268 mg Sodium, ★★ Selenium, ★ Vitamin A, B2 (riboflavin), E, Phosphorus
4/6/15 1:40 PM
celebrate gluten free
BY KRISTINE KIDD
gluten free kitchen tips bake up a storm . . . safely! Gluten is a protein present in wheat, rye, and barley. Most traditional baking recipes rely on the gluten present in wheat flour, and the development of its inherent proteins, for their structure. Gluten-free baking differs from traditional baking in that it uses non-gluten substitutes, different baking formulas, and unique baking solutions.
Gluten-Free Baking Ingredients Buckwheat flour: Made from ground buckwheat seeds, this flour has a strong, earthy flavor and dark color good for use in breads, muffins, and scones. Cornmeal: Not all cornmeal is created equal. Be sure to look for whole-grain yellow cornmeal. Flaxseed meal: Nutty and high in protein, flaxseed meal provides nutrients and structure to baked goods. It is high in omega-3 fatty acids and adds texture and flavor to breads. Millet flour: Dense in nutrients and mild in flavor, millet flour forms a pleasing, dense crumb that works well in hearty breads. Oat flour: This subtly sweet, whole-grain flour is made from ground oats. Be sure to choose oat flour that is labeled as “gluten free.” Oat flour can easily be made at home in a food processor by grinding gluten-free oats until they become powdery. This flour is particularly high in protein, making it ideal for building structure in breads and muffins. Potato starch: This white starch, derived from potatoes, helps deliver tenderness and structure in baked goods, but it needs to be combined with other flours. Do not confuse it with potato flour, which is the whole vegetable—not just the starch—ground into flour. Quinoa flour: Made by pulverizing one of the most nutrient- and protein-dense grains available, quinoa flour is delicate and may retain a faint bitterness that is present in the whole grain. Rice flour: Brown rice flour is a sandy-textured flour that is slightly nutty and earthy, much like the flavor of brown rice in its whole form. Keep this flour in the refrigerator to extend its shelf life.
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Sorghum flour: High in protein and fiber, this flour adds a pleasant, smooth texture to baked goods, including muffins, scones, pie crusts, and quick breads. Many believe sorghum flour to be closest in flavor and texture to wheat flour. Tapioca flour: Also known as tapioca starch, this fine powder helps contribute texture and structure to baked goods. Tapioca flour should always be mixed with other gluten-free flours for best results. Xanthan gum: This plant-based ingredient adds structure and elasticity to baked goods. Many gluten-free flour blends include xanthan gum in the mix.
Gluten Free Kitchen Tips If not everyone in your family is gluten free, youâ€™ll want to protect yourself or loved ones from accidental gluten contamination. First, set aside a dedicated cupboard in which only gluten-free products are stored. Reserve one or more cutting boards exclusively for non-gluten food prep (even a crumb from wheat bread can compromise the immune system of someone with a gluten sensitivity or allergy).
Finally, depending on how severe the gluten sensitivity is in your household, you may wish to purchase a separate set of tools and equipment to help avoid contact with ingredients that contain gluten. Colorcode the handles of the utensils that you use for gluten-free cooking. Consider a toaster, colanders, and other kitchen supplies and utensils, including sponges and dish towels in severe cases. TFL
Excerpted and adapted with permission from Williams-Sonoma Gluten-Free Baking by Kristine Kidd ($24.95, Weldon Owen, 2014). Try the gluten-free Rosemary Buckwheat Scone recipe from this cookbook on page 57.
tasteforlife 61 4/9/15 11:43 AM
4/9/15 11:45 AM
celebrate gluten free
gluten free shopper
Ditch Your Wrinkles
Boost your skin’s radiance for a youthful look at any age with organic moisturizers from Aubrey Organics. Moisturizers contain antiwrinkle ingredients that restore firmness and elasticity. Certified NSF and tested gluten free. www.Aubrey-Organics.com
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Plant-Based Lifestyle Solutions The 22 Days Nutrition GOLD line of protein bars contains 20 grams of USDA organic plant-based protein. Non-GMO, gluten free, vegan, and soy free. 800-822-9080 www.22DaysNutrition.com
Enjoy America’s number-one surimi seafood. TransOcean Crab Classic is gluten free, low in calories, a good source of omega 3s, and certified as heart healthy by the American Heart Association and as sustainable by the Marine Stewardship Council. www.Trans-Ocean.com
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
M AY 2015
4/8/15 12:29 PM
4/6/15 10:52 AM
“Pull up a chair. Take a taste. Come join us. Life is so
endlessly delicious.” —Ruth Reichl
For more inspirational quotes, visit tasteforlife.com/words-for-life
M AY 2015
3/27/15 8:46 AM
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
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Published on Feb 9, 2016