Natural Beauty Gluten-free skin care. page 55
Herbal Helpers Herb of the year, pepper. page 49
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Mediterranean for Mom
Celebrate mothers everywhere with these traditional healthy foods.
Focusing on eye health strategies that preserve vision.
Natural Fertility Options
Get baby on board with these tips.
departments 6 Editor’s Note
11 News Bites
T’ai chi may reduce falls • Dementia on decline • Organic cuts pesticide exposure • More
37 Fitness Matters
Ways to improve performance.
44 Smart Supplements
Natural tools—like enzymes—that can reduce gas and bloating.
46 Natural Picks 49 Herbal Helpers
Boost flavor and health with capsicum.
55 Gluten Free Natural Beauty
Skin-care products that keep those with celiac disease safe.
59 Gluten Free Focus
Understanding the difference between wheat allergies, celiac disease, and gluten sensitivity.
62 Gluten Free Shopper
© NICK NIGRO AND BAY EWALD
For more health & wellness resources visit
64 Last Word
Products advertised or mentioned in this magazine may not be available in all locations.
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4/14/16 9:02 AM
Target Fixation I learned how to ride a motorcycle when I was 25. One of the concepts taught in class was called “target fixation.” This phenomenon happens when you see danger ahead and you become mesmerized by it. Instead of taking quick and decisive action to avoid a deep pothole, for
Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney
example, you head straight for it, often with
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painful—if not deadly—results. We learned that the key to success is eye placement. Force yourself to look away from the obstacle and instead consider the options that have a better chance of keeping you safe. This is easier said than done, of course, whether you’re navigating a literal highway or the figurative highway of your life. Sometimes we gripe, complain, and vent about a problem so much it feels like we’ve taken action
to fix it. But we haven’t. If there isn’t a course correction—no action to bring more of what we want into our lives—we can never gain the traction needed to make positive change. It’s easy to get into ruts; it may, in fact, be one of the easiest things we ever do! But it’s important to keep looking for ways to take action, especially when it comes to safeguarding our health. To that end, we hope you enjoy our healthy
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Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson
Mediterranean-inspired recipes starting on page 18. We’ve also got tips for improving eyesight (page
25), enhancing fertility (page 31), and boosting athletic performance (page 37). Don’t miss our shout-outs to the winners of our Women’s Health Essentials awards on page 40, tips to beat bloating on page 44, and a special section about gluten free topics that starts on page 53. Remember to take advantage of the coupons in this magazine to keep you focused on the type of future you want! To your health,
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Editorial Advisory Board
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 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); ©2016 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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The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
M AY 2016
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news bites foods, supplements & prevention AGING WELL
T’ai chi may HELP REDUCE FALLS Falls are a leading cause of injury in older adults, but exercise programs that build strength and balance can help reduce the number of spills. Researchers found that the ancient Chinese practice of t’ai chi, which combines postures and gentle movements with mental focus, breathing exercises, and relaxation, is more effective in preventing falls than “lower extremity training” (LET), which focuses on stretching, muscle strengthening, and balance training. Study participants were at least 60 years old and had visited an emergency room because of a fall. For 24 weeks, they took part in a weekly t’ai chi program or LET training, and were asked to practice daily at home. During that time, members of the t’ai chi group were significantly less likely to have an injurious fall than those in the LET program. For an additional year after the program, those who had participated in t’ai chi were about 50 percent less likely to have an injury-causing fall. Their cognitive functions also improved to a greater extent than in the LET group. SELECTED SOURCES “Effects of Home-Based Tai Chi and Lower Extremity Training and Self-Practice on Falls . . .” by H.F. Hwang et al., Journal of the American Geriatrics Society, 3/16 ■ “Practicing Tai Chi Reduces Risk of Falling in Older Adults,” American Geriatrics Society, 3/11/16
DID YOU KNOW? T’ai chi and other traditional Chinese exercises appear to be beneficial for people with heart disease or high blood pressure. A review of 10 studies found that the exercises helped reduce systolic blood pressure (the top number) by more than nine points and diastolic pressure by more than five, on average. The researchers also found modest reductions in LDL (bad) cholesterol and triglycerides. SOURCE “Chinese Exercises May Improve Cardiovascular Health,” American Heart Association, 3/9/16
Dementia rates ON DECLINE US seniors appear to be developing dementia at lower rates and later in life, according to a long-term study. The positive news is based on more than 5,000 adults who were followed for more than 40 years, beginning in the mid-1970s. They showed a 20 percent reduction in the risk of dementia. In addition, the average age of the onset of dementia rose from about 80 in the late 1970s to age 85 in recent years. SOURCE “US Dementia Rates Seem to be Falling, Study Finds,” www.nlm.nih.gov/ MedlinePlus, 2/10/16
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foods, supplements & prevention
ORGANIC REDUCES pesticide exposure People who choose organic fruit and vegetables have significantly lower exposure to organophosphates (OPs), the most common insecticides used on conventionally grown crops in the US. OPs have been linked to many detrimental health conditions. A recent study analyzed pesticide exposure among individuals who eat similar amounts of fruit and vegetables. Consuming conventional foods such as apples, nectarines, and peaches was associated with significantly higher exposure. “For most Americans, diet is the primary source of OP pesticide exposure,” said Boise State University researcher Cynthia Curl, PhD. She recommended choosing organic versions of foods listed in the Environmental Working Group’s “Dirty Dozen.” The list can be found at EWG.org/foodnews/list.php. SOURCE “Study Helps Predict Pesticide Exposure in Diet,” Boise State University, 2015
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foods, supplements & prevention
Understanding PAIN IN CATS RESEARCH UPDATE
Omega 3s MAY EASE DEPRESSION Omega-3 fatty acids may help reduce major depressive disorder, according to a new study. The effect was greater in patients who were already taking antidepressant medications. It is estimated that more than 15 million American adults have at least one major depressive episode annually. A review of 13 studies found that the positive effects of the omega 3s EPA and DHA were comparable to the effects of antidepressants in some cases. “Omega-3 supplements may be specifically effective in the form of EPA in depressed patients using antidepressants,” said lead author Roel J.T. Mocking, PhD. “This could be a next step to personalizing the treatment for depression and other disorders.” SOURCE “New Study Supports Link Between Omega-3 Supplementation and Reduction in Depression,” Global Organization for EPA and DHA Omega-3s, 3/18/16
NEW LYME DISEASE bacteria ID’d A new strain of bacteria that causes Lyme disease has been discovered in the upper Midwest. Though it appears to cause additional symptoms, its prevention is the same as for the previously identified Borrelia burgdorferi bacteria. Both are transmitted from bites of the black-legged tick, also called the deer tick. The new strain—Borrelia mayonii—was identified in six people who were probably infected in Wisconsin or Minnesota. Symptoms are very similar to those from the more common Lyme bacteria, but also include nausea and vomiting. The signature bull’s-eye rash is often replaced by more diffuse rashes, which at first made the cases difficult to diagnose. Both strains cause fever, headache, and neck pain in the days following infection. The same antibiotic treatment normally used for Lyme disease seems to work against the new strain. SELECTED SOURCES “A New Culprit in Lyme Disease” by Karen Weintraub, www.NYTimes.com, 2/15/16 ■ “New Lyme Disease Bacteria Discovered: CDC” by Robert Preidt, www.WebMD.com, 2/9/16
“Cats are notorious for not showing that they are in pain,” says Caroline Fawcett, who leads the Feline Friends charity in England. That concern led her group to support a new study that identified 25 signs of pain in cats. “The more we can find out what the signals are, then the sooner we can get them to the vets for diagnosis and treatment,” she said. The researchers considered more than 90 signs suggested by veterinarians, and determined the ones most likely to indicate pain. They include: ■ lameness ■ difficulty jumping ■ an abnormal gait ■ a reluctance to move ■ withdrawing or hiding ■ absence of grooming ■ playing less ■ decreased appetite ■ hunched-up posture ■ licking a particular body region. The full list is available at the PLOS ONE link below in the sources. Researcher Daniel Mills noted that cat owners often view these signs “as an inevitable part of natural aging” and don’t report them to the vet, “or at least not until the behaviors become quite severe.” SELECTED SOURCES “Behavioural Signs of Pain in Cats: An Expert Consensus,” PLOS ONE, http://journals.plos.org/ plosone/article?id=10.1371/journal.pone.0150040, 2/24/16 ■ “New Research Reveals 25 Signs Your Cat Could Be in Pain,” University of Lincoln, www.ScienceDaily.com, 2/26/16 www.tas teforl i fe.com
4/11/16 12:58 PM
foods, supplements & prevention BACK TO THE FUTURE
Weight loss can REVERSE DIABETES Good news on the diabetes front: Losing weight and keeping it off can reverse Type 2 diabetes, even in people who’ve had the disease for up to a decade. A small study followed 30 people who’d had the disease for eight to 23 years as they began a restrictive diet. They lost about 30 pounds on average. For the next six months, they did not gain any of the weight back. Twelve participants who’d had diabetes for less than 10 years reversed their condition, and they remained free of the disease six months later. In addition, a 13th patient got rid of the disease during the six-month follow-up. The participants remained overweight, but they lost enough weight to remove fat from their pancreas, which allowed for normal insulin production. “The study also answered the question that people often ask me—if I lose the weight and keep the weight off, will I stay free of diabetes?” said researcher Roy Taylor, MD. “The simple answer is yes!”
SOURCE “Reverse Your Diabetes—and You Can Stay Diabetes-free Long-term,” Newcastle University, 3/21/16
HOW THEY DID IT The participants in the Newcastle University diabetes study (above) ate a carefully selected diet under the direction of healthcare professionals. It included: ■ Three diet shakes and 240 grams of nonstarchy vegetables per day for eight weeks (a total of 600 to 700 calories per day). ■ A gradual return to normal diet for the next two weeks, with careful instructions about what to eat. ■ Monthly visits to a professional and individualized weight maintenance programs for six months. At this point, they were eating about one-third less food than before the study.
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FOCUS ON FIBER
BARLEY offers quick benefits A serving of barley can bring about “remarkable health benefits,” according to a new study. Participants ate bread made mostly from barley kernels at breakfast, lunch, and dinner for three days. Tests showed that their metabolism improved for up to 14 hours after the last meal of the day, with additional benefits such as lower blood sugar and insulin levels, increases in insulin sensitivity, and better appetite control. Dietary fiber in barley stimulates an increase in healthful bacteria in the gut and the release of beneficial hormones. “It is surprising yet promising that choosing the right blend of dietary fibers can—in a short period of time— generate such remarkable health benefits,” said researcher Anne Nilsson, PhD. She added that, over time, those changes “could help prevent the occurrence of both cardiovascular disease and diabetes.” SOURCE “Barley Helps Improve Blood Sugar Levels and Reduce Appetite,” Lund University, 2/8/16
EATING RIGHT The Lund University researchers who conducted the barley study (see story above) offer these eating tips for maintaining healthy blood sugar levels: ■ Choose whole-grain breads ■ Avoid white flour ■ Add barley kernels to soups and stews ■ Eat beans and chickpeas, which have good blends of dietary fiber and low glycemic loads. SOURCE “How to Maintain a Healthy Blood Sugar Level,” Lund University, 2/8/16
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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4/11/16 12:59 PM
FOOD FOR THOUGHT BY KELLI ANN WILSON
LOOK AND FEEL BEAUTIFUL WITH NUTRITION
TURN TO THESE NEW TITLES FOR HELP
The Young Skin Diet by Michelle Lee ($19.99, Salut Studio, 2016) Frustrated with the seeming inevitability of developing saggy skin, wrinkles, and age spots, author Michelle Lee set out to discover if modern nutrition science might offer a path to slowing or halting the effects of time. After poring over hundreds of peerreviewed nutrition studies, Lee used the most compelling research to develop her “Six Principles” of nutrition for young skin. She found that a combination of careful food selections, along with natural skin treatments, can help aging skin look younger and healthier. Utilizing scientifically proven food combinations to build collagen and elastin, reduce spots and blemishes, and prevent fine lines and wrinkles, Lee offers real-world solutions to the problem of aging skin. More than 75 recipes for meals and skin treatments (masks, exfoliants, and toners) accompany the scientific research that she presents.
The Bloat Cure by Robynne Chutkan, MD, FASGE ($20, Avery, 2016) “If you are bloated and looking for solutions, you’ve come to the right place,” writes author Robynne Chutkan, MD, founder of the Digestive Center for Women. Targeted for a female audience, Dr. Chutkan’s list of triggers aims to help readers identify and eliminate the causes of bloating, instead of just treating the symptoms. According to Dr. Chutkan, bloat triggers can come from a variety of sources, including medicines, the environment, foods, sports drinks, or even certain medical conditions, such as thyroid problems. Some causes of bloat have quick-fix solutions, such as switching out one medication for another, but others are more complex. Dr. Chutkan explains each challenge and what can be done to fix it. This book can help you learn how to avoid triggers, repair the damage, return your digestive system to a state of optimal performance, and banish bloat for good.
M AY 2016
3/28/16 2:06 PM
The Complete Prebiotic & Probiotic Health Guide by Maitreyi Raman, MD, MSc, FRCPC, Angela Sirounis, BSc, RD, and Jennifer Shrubsole, BSc, RD ($24.95, Robert Rose, 2015) The microbiome is getting lots of attention these days, as scientists learn more about the role of healthy bacteria in the prevention and treatment of disease. Poor diet, overuse of antibiotics, and other factors can disrupt the balance of healthy bacteria in the gut and lead to chronic disease. Enter Maitreyi Raman, MD, a gastroenterologist and physician nutritionist. As the book title suggests, Dr. Raman and co-authors Angela Sirounis and Jennifer Shrubsole offer readers a comprehensive look at the relationship between prebiotics and probiotics and their roles in maintaining a healthy microbiome. In simple terms: Probiotics are supplements containing good bacteria and prebiotics are nondigestible carbohydrates that “feed” the probiotics. Dr. Raman’s eight-step program is designed to help readers optimize their nutrition, lose weight, and reduce their risk of chronic disease, all while enjoying a tasty vegetarian diet. The authors have included more than 175 recipes to make the transition to healthy eating as stress-free as possible.
Soupelina’s Soup Cleanse by Elina Fuhrman ($24.99, Da Capo, 2016) Most of us have heard about the health benefits of juicing, but souping? Journalist Elina Fuhrman is the mind behind “soup cleansing,” an idea that grew out of her own experience using food to help heal herself after a breast cancer diagnosis. Founder and chef of Soupelina, Fuhrman began her journey toward healing when she chose to integrate aspects of Chinese medicine and Ayurveda into her cancer treatment, which ultimately led to her focus on the restorative power of soups. Her background as a globetrotting journalist for CNN International gave Fuhrman valuable exposure to culinary creations around the world, which she was able to incorporate into a wonderful collection of all-natural, plant-based soups. Fuhrman’s simple and satisfying soups are intended to help readers maintain their energy levels, while losing weight and restoring their immune systems. Fuhrman’s customizable three- and five-day soup cleanse plans are the core of her detoxification program. Her irresistible organic vegan soups offer good health and good taste for everyone. TFL www.tas teforl i fe.com
3/29/16 3:51 PM
B Y L I S A FA B I A N
Mediterranean for mom inspired cuisine for Mother’'s Day
During May we celebrate mothers everywhere. It just so happens to be Mediterranean Diet Month as well. What better way to combine the two than to offer Mom some healthy dishes to celebrate her day? The Mediterranean diet is modeled after the traditional foods of some of the countries that border the Mediterranean Sea (particularly Greece, Italy, and Spain). Plenty of fruits, vegetables, and fish are consumed, as well as moderate amounts of poultry and dairy. Eating in this healthful manner can help cut heart disease risk in half, according to research presented at a past American College of Cardiology Annual Scientific Session. Studies have linked the diet to longevity, improved cognition and memory, and reduced risks of diabetes, dementia, and kidney disease. Plus the food tastes great! These recipes showcase some great Mediterranean-inspired brunch ideas for Mom.
Feta Baked in the oven GnV From The Islands of Greece by Rebecca Seal ($39.95, Hardie Grant Books, 2014)
30 minutes prep time ■ serves 4 as an appetizer
Olive oil for the dish 1 large tomato, finely sliced K red or yellow bell pepper, finely sliced Pinch of salt 3K oz feta cheese Pinch of sweet paprika Pinch of chili flakes, or to taste 1. Preheat oven to 400°. Oil a baking dish.
SOURCE “International Mediterranean Diet Month . . .” by Stephanie Castillo, www.MedicalDaily.com, 5/25/15
2. Toss sliced tomato and pepper in oiled dish. Spread out and add salt. Place in oven for 5 minutes. 3. Remove from oven and top with feta cheese, broken into large chunks. Sprinkle with paprika and chili flakes and return to oven. Bake for 15 minutes.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6.
4. Serve immediately, drizzling pan juices over before eating. Kitchen note: Serve this dish on its own, or over a side salad, veggies, whole-grain breads and crackers, or fish.
© STEVEN JOYCE
Per serving: 93 Calories, 5 g Protein, 4 g Carbohydrates, 1 g Fiber, 7 g Total fat (4 g sat, 1 g mono), 279 mg Sodium, ★★ Vitamin C, ★ Calcium
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Chicken Souvlaki n From The Islands of Greece by Rebecca Seal ($39.95, Hardie Grant Books, 2014)
35 minutes prep time + 2 hours marinate time ■ serves 4 (1 wrap each)
Chicken and Marinade 10 oz skinless chicken breasts, cut into large chunks 1 tsp sweet paprika 1 tsp dried Greek oregano 2 garlic cloves, crushed 1 Tbsp lemon juice 1 tsp red wine vinegar Salt and freshly ground black pepper 1 Tbsp olive oil Souvlaki A little olive oil K zucchini, shaved or sliced into thin strips 4 warm flatbreads K red onion, finely sliced © STEVEN JOYCE
tzatziki GnV From The Islands of Greece by Rebecca Seal ($39.95, Hardie Grant Books, 2014)
10 minutes prep time + 3 hours drain time ■ serves 4
1 c (scant) plain Greek yogurt N of a long cucumber, grated, excess liquid squeezed out 1 garlic clove, crushed 1 Tbsp finely chopped dill K tsp lemon juice, or to taste 1 Tbsp extra-virgin olive oil, or to taste Salt and freshly ground black pepper
Tzatziki (recipe follows)
1. Place chicken in a bowl with all other marinade ingredients. Cover and leave in fridge for at least 2 hours, or preferably overnight. 2. Preheat oven broiler to maximum or heat an outdoor grill. Thread marinated meat onto metal skewers. Broil in the oven or on the grill for 3 to 5 minutes per side, or until cooked through. 3. Heat a griddle or frying pan over high heat with a little oil. Cook zucchini until it just begins to brown, just a minute or two. 4. Stack each flatbread with chicken, zucchini, a little onion, and tzatziki. Roll up and serve immediately. Kitchen Note: For a gluten-free version, use gluten-free flatbreads or gluten-free soft tortilla wraps. Per serving without tzatziki: 334 Calories, 26 g Protein, 42 g Carbohydrates, 2 g Fiber, 6 g Total fat (1 g sat, 3 g mono, 1 g poly), 485 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Selenium, ★★★ Phosphorus, ★★ Vitamin B6, Manganese, ★ Vitamin B1 (thiamine), B2 (riboflavin), B12, C, Pantothenic acid, Calcium, Iron, Magnesium, Potassium, Zinc
1. Line a sieve with muslin or paper towels, set it over a bowl, and pour yogurt into it. Leave to drain for a couple of hours, or overnight, in the fridge. Discard liquid. 2. Add cucumber, garlic, and dill. Pour in lemon juice and oil gradually, seasoning as you do, tasting until flavors are perfectly balanced. Chill until ready to serve. Per serving (N c): 70 Calories, 3 g Protein, 5 g Carbohydrates, 4 g Total fat (1 g sat, 3 g mono), 113 mg Sodium, ★ Calcium
© STEVEN JOYCE
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continued from page 19
avocado deviled eggs
© NICK NIGRO AND BAY EWALD
dGnV From Living the Mediterranean Diet by Nick Nigro & Bay Ewald with Rea Frey ($21.95, Ulysses Press, 2015)
30 minutes prep time ■ makes 12 (serves 6)
6 eggs 1 large avocado, peeled and pitted 2 Tbsp minced parsley, plus leaves to garnish K c minced red onion 1 garlic clove, minced Sea salt Black pepper K tsp red pepper flakes 1. Place eggs in a small saucepan and cover with cool water. Bring water to a boil over medium heat. Once boil is reached, turn off burner and let eggs sit for about 7 minutes, with lid on, before running them under cool water. 2. Peel eggs and cut them in half lengthwise. Discard 3 of the yolks and spoon remaining yolks into a mixing bowl. 3. Add avocado, parsley, onion, garlic, and salt and pepper, to taste. Mash with a fork until well combined and smooth mixture with a spoon.
4. Spoon mixture back into egg white halves and sprinkle red pepper flakes evenly among them. Garnish each egg with a leaf or two of parsley before serving. Kitchen Note: This is a spin on the classic deviled egg by cutting down on the yolk and adding avocado to maintain that creamy filling and that comforting feeling. In combination, eggs and avocado are high in protein and heart-healthy fatty acids. Try spreading avocado and sliced hardboiled eggs, or these deviled eggs, on top of whole-grain toast for a power-packed breakfast. Per serving: 135 Calories, 7 g Protein, 5 g Carbohydrates, 2 g Fiber, 10 g Total fat (2 g sat, 5 g mono, 1 g poly), 116 mg Sodium, ★★ Selenium, ★ Vitamin A, B2 (riboflavin), B3 (niacin), Folate, Pantothenic acid, Phosphorus
broccoli with garlic, chili, and black olive dressing dGnV From Spring: The Cookbook by Skye Gyngell ($24.95, Quadrille, 2015)
25 minutes prep time ■ serves 4
Olive Dressing A small bunch flat-leaf parsley, leaves only 2 Tbsp good-quality black olives, pitted 3K Tbsp olive oil Finely grated zest of 1 lemon Sea salt Broccoli 1K lb young tender stem broccoli 2 Tbsp olive oil 2 garlic cloves, peeled and finely chopped 1 red chili, halved lengthwise, seeded and finely chopped Juice of K lemon
1. First, make Olive Dressing: Chop parsley finely and olives roughly. Put them in a bowl and pour over oil. Stir in lemon zest and a little salt to taste. 2. Trim ends off broccoli. Put a large pan of salted water on to boil. Once water is boiling, add broccoli and cook just until water returns to a boil and then drain. Keep warm. 3. Put a sauté pan, large enough to hold broccoli, over medium heat, and then add oil. When it is warm, add garlic and chili. Cook 1 minute, just until garlic begins to brown—don’t let it burn, or it will make the dish taste bitter. 4. Add broccoli and turn stalks over once or twice to coat them with garlic and chili, and then squeeze over a little lemon juice. 5. Transfer to a warm plate and spoon over a little dressing, or serve dressing in a little bowl on the side for guests to help themselves. This dish is also lovely served at room temperature. Kitchen Note: The fine green stems of the broccoli are particularly succulent, so don’t be tempted to cut these short. Per serving: 230 Calories, 6 g Protein, 12 g Carbohydrates, 6 g Fiber, 20 g Total fat (3 g sat, 14 g mono, 2 g poly), 145 mg Sodium, ★★★★★ Vitamin C, ★★★ Vitamin A, ★★ Vitamin E, Folate, Manganese, ★ Vitamin B2 (riboflavin), B3 (niacin), B6, Iron, Magnesium, Phosphorus, Potassium
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VISION LOSS—FROM CATARACTS, GLAUCOMA, AGE-RELATED MACULAR DEGENERATION, AND OTHER SIMILAR PROBLE MS—AFFECTS MILLIONS OF AMERICAN ADULTS. AS YOU AGE, YOUR RISK INCREASES. CATARACTS ARE SO COMMON THAT ALMOST EVERYONE WILL DEVELOP A CATARACT IF THEY LIVE LONG ENOUGH. BUT YOU DON’T NEED TO RESIGN YOURSELF TO DIMMING EYESIGHT.
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“Nutrition and nutritional supplementation can play a key role in helping to prevent vision loss,” points out nutritionally oriented optometrist Marc Grossman, OD. Vision-enhancing supplements (which are readily found as stand-alone supplements and combination eye formulas) can certainly be a sight for sore eyes.
Antioxidant Antidotes Consider it an irony of the natural world: While sunlight is essential for vision, exposure to free radicals in sunlight damages the eyes over time. However, there is a solution. Whenever free radicals are the problem, antioxidants offer at least a measure of protection. Cataracts account for a hefty share of impaired vision in older
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adults. The antioxidant vitamin C offers significant protection within the eye against cataract-contributing free radicals. Vitamin C also lowers eye pressure, which is essential for treating glaucoma. Vitamin C accomplishes this, explains Dr. Grossman, by decreasing fluid production and improving the outflow of aqueous humor. The antioxidants lutein and zeaxanthin are also good bets for keen eyesight. These carotenoids color many parts of the plant world yellow and orange, including the petals of the marigold flower, which is the main source of lutein and zeaxanthin in supplements. Lutein and zeaxanthin accumulate in the macula portion of the eye, which is a small area of
the retina responsible for central vision. Age-related macular degeneration, a leading cause of vision loss in those over age 60, is a progressive disorder affecting this macula area. It causes vision loss in the middle of your field of sight. “These two carotenoids have been shown to be low in people with macular degeneration, while increasing intake of them either by foods or by supplements has been found to prevent and even improve macular degeneration in many cases,” says Dr. Grossman. Aim for 6 milligrams (mg) of lutein/zeaxanthin daily, optimally in a sublingual (under the tongue) form, he says, and boost absorption by taking a supplement containing vitamin C or vitamin E at the same time.
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“Computer” Eyes After spending hours in front of a computer screen, many people develop eyestrain, with the symptoms of dry and irritated eyes, blurred vision, and/or headaches. All of the supplements discussed in this article support overall eye health, but there are some ways to make computer work a bit more eye-friendly.
Dust the computer screen weekly.
Reduce screen glare (such as by adjusting lighting sources in the room, shading windows, or reducing wattage in light fixtures). Turn off or reposition lights that shine in your peripheral vision.
Use prescription glasses designed for computer work (if needed).
Get results in 7-10 days!
Rest your eyes by looking into the distance after every 10 minutes of computer work.
Remember to blink often, since computer work tends to slow the blink rate, thus increasing eye dryness.
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continued from page 27
These two antioxidants help vision in other ways, as well. When a group of adults supplemented with lutein and zeaxanthin daily for a year, they experienced measurable improvements to their eyesight, such as quicker recovery from a photostress test (how long it took for normal eyesight to return after a bright flash) and better chromatic contrast (the ability to see subtle color variation). Another carotenoid, called astaxanthin, could also be protective against macular degeneration. A couple of small studies also demonstrate an overall vision benefit from astaxanthin. In one of these, athletes supplementing with astaxanthin experienced better depth perception. The other study focused on office workers facing computer screens all day and found that supplementing with astaxanthin led to improved visual acuity. The berries and leaves of bilberry contain antioxidants known as anthocyanosides, which fight free radicals as well as strengthen collagen fibers and capillaries. Bilberry’s anthocyanosides have an affinity for the retina, where they improve nighttime vision, helping the eyes adjust more quickly to darkness and recover faster from night glare (a frequent occurrence when driving at night). Bilberry also helps prevent the development of cataracts and diabetic retinopathy. Animal studies indicate that it may be effective in preventing macular degeneration.
Fish Eyes Fish contains a type of essential fatty acid called omega 3s (specifically EPA and DHA), which our bodies cannot make, yet we need. Omega 3s could aid
Daily Dose To prevent and treat eye problems, optometrist Marc Grossman recommends sight-protecting supplements in the following amounts each day: Astaxanthin
Lutein/zeaxanthin 6 mg Omega 3s
in glaucoma, an eye condition that can lead to blindness. Everyone is at risk for glaucoma, but those over age 60 are six times more likely to develop it. With glaucoma, building pressure in the eye damages the optic nerve. Omega 3s protect against developing glaucoma, particularly the form called primary open-angle glaucoma. TFL 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).
SELECTED SOURCES “Current Data on the Role of Anthocyanosides and Flavonoids in the Treatment of Eye Diseases” by I.V. Vorob’eva, Vestn Oftalmol, 9-10/15 ■ “Dietary Supplementation with Bilberry Extract Prevents Macular Degeneration and Cataracts in Senesce-accelerated OXYS Rats” by A.Zh. Fursova et al., Adv Geron, 2005 ■ “A Double-blind, Placebo-controlled Study on the Effects of Lutein and Zeaxanthin on Photostress Recovery, Glare Disability, and Chromatic Contrast” by B.R. Hammond et al., Invest Ophthalmol Vis Sci, 12/14 ■ “Nutritional, Lifestyle and Environmental Factors in Ocular Hypertension and Primary Open-angle Glaucoma: An Exploratory Case-control Study” by J.P. Renard et al., Acta Ophthalmol, 9/13 ■ Personal Communicaton: Marc Grossman, 3/16 ■ “Sports Performance Benefits from Taking Natural Astaxanthin Characterized by Visual Acuity . . .” by K. Sawaki et al., J Clin Ther Med, 2012 ■ “Vaccinium myrtillus (Bilberry),” Alt Med Rev, 2001
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natural fertility options tools you need to know about Getting pregnant can be an emotional rollercoaster, especially for the millions of couples who have difficulty conceiving. Although infertility can seem insurmountable, effective natural therapies do exist.
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“Conventional therapies override the problem. Natural therapies fix it,” explains Jaclyn Chasse, ND, president of the American Association of Naturopathic Physicians and a natural fertility specialist. “Much of our fertility challenges are related to lifestyle and environmental factors, so in order to really fix it, you’ve got to address that.” Many of the natural approaches are good advice for anyone trying to get pregnant, whether or not you’ve had infertility issues.
the basics: diet, lifestyle, supplements “Any woman trying to get pregnant should be on a prenatal, and men should be on a good multivitamin too. In addition, at least 2 grams per day of fish oil. Believe it or not, those two things alone have been shown to improve rates of fertility by almost 50 percent in people who were told they were infertile. So that’s a good baseline,” explains Dr. Chasse. It can take a little while for changes to manifest in egg and sperm quality—four months is a good rule of thumb, particularly for women. But there are many more steps that can be taken. When
researchers at the University of Surrey associated with the Foresight preconception program followed 367 couples who partook in a more rigorous natural plan, nearly 90 percent became pregnant within one to three years. More impressive, 86 percent of couples previously considered infertile also achieved healthy pregnancies. Compare this to standard percycle IVF success rates ranging from just 20 to 40 percent. The multifaceted Foresight program includes eating a nutrient-dense, wholefood, organic diet; avoiding alcohol, smoking, caffeine, and recreational drugs; identifying and addressing toxin exposure, genital-urinary infections, allergies, and intolerances. Studies on coffee have been mixed, but most have found that it impairs fertility in men and women. In one Danish study, drinking four cups of coffee a day reduced a woman’s fertility by 25 percent, which is as much as smoking, being overweight, or drinking alcohol several times a week. Yet, tea appears to improve fertility. Even a half a cup of tea may double a woman’s fertility rate. You may not need to give up your cup of joe, but consider making the swap to green tea.
Scientists and fertility specialists generally agree that excessive alcohol hinders fertility for both genders. Although the research is mixed for lower levels, several studies suggest that even moderate drinking can double the length of time it takes to conceive. Alcohol can reduce sperm counts and testosterone in men. “One of the biggest concerns for egg and sperm quality is that they don’t have enough antioxidants, which means the mitochondria don’t work as well and can’t produce energy as efficiently on a cellular level,” says Dr. Chasse. In addition to the multi, fish oil, and a rainbow of plant foods, antioxidant supplements like CoQ10, carnitine, N-acetylcysteine (NAC), and glutathione support fertility for men and women. Having the right amount of zinc is also necessary for sperm quality and male fertility.
herbs for hormone balance While diet, lifestyle, and supplements support the quality and vitality of the egg and sperm, herbal remedies help nudge hormones in the right direction, especially if there are irregular cycles, polycystic
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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.
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ovarian syndrome (PCOS), endometriosis, or infertility due to age. For Women: Vitex (Vitex agnus-castus) may be called chaste tree berry due to the old belief that it dispelled sexual urges in monks, but it improves fertility for many women and is a good herb to try first. Vitex helps regulate and strengthen progesterone production during the second half of the menstrual cycle to encourage the body to hold onto a pregnancy. It doesn’t contain
progesterone but appears to improve the way the brain and ovaries communicate to produce it, and it’s most often taken as a tincture (not so tasty, so bottoms up!). Another excellent fertility herb for women is shatavari (Asparagus racemosus). Used for centuries in Ayurvedic medicine, the name translates as “she who possesses 100 husbands.” Shatavari increases the quality and quantity of cervical mucus, which is important for the protection of the sperm. Shatavari also acts as an anti-inflammatory tonic that supports the female reproductive system and balances stress hormones. Though it can be taken in capsule or tincture form, you can also mix the powder with honey and take it by the teaspoon. For Men: Ashwagandha (Withania somnifera) is often used as a calm-energy adaptogenic and anti-inflammatory herb, but it is also well-studied for its ability to improve sperm quality and male virility. In one clinical study, three months of supplementation yielded a 167
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percent increase in sperm concentration as well as a 57 percent increase in sperm motility.
bodywork Both acupuncture and uterine massage may be beneficial and can be used alongside either conventional or natural fertility therapies. “Fertility massage can be the key to achieving a healthy pregnancy. Modalities like Arvigo Maya Abdominal Therapy and Visceral Manipulation help assess where there might be restrictions in the body that are impacting fertility. Then gentle massage techniques can be used to help restore optimal mobility and function of the reproductive and visceral organs, while improving the flow of blood, lymph, nutrients, and hormones that are essential to conception, maintaining a healthy pregnancy, and growing a strong, happy baby,” explains massage therapist Jessamy Davidson, CMT, CCH, who specializes in massage for fertility. These are just a few things you can safely try on your own. Consider, however, seeking the guidance of a natural fertility practitioner as professional guidance may help fine-tune your approach to be even more effective. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hit bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES “Ashwagandha for Male Infertility” by Setareh Tias, Natural Medicine Journal, 4/14 ■ Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males . . .” by V.R. Ambiye et al., Evid Based Complement Alternat Med, 2013 ■ Conceiving Healthy Babies by Dawn Combs ($24.95, New Society Publishers, 2014) ■ “The Foresight Approach,” www.Foresight-Preconception.org.uk ■ The Infertility Cure by Randine Lewis ($18, Little, Brown and Company, 2005) ■ “Infertility, Zinc, and Other Metals,” Arbor Clinical Nutrition Updates, http://journals.Cambridge.org, 2010 ■ Making Babies by Sami S. David, MD, and Jill Blakeway, LAc ($27, Little, Brown and Company, 2009) ■ Personal communication: Jaclyn Chasse; Jessamy Davidson, 3/16
fertility help ■ Find a Naturopathic Doctor: www.Naturopathic.org ■ Find a Uterine Massage Therapist: www.ArvigoTherapy.com and www.BarralInstitute.com ■ Find an Acupuncturist: http://mx.nccaom.org/FindAPractitioner.aspx
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FITNESS MATTERS B Y D AV E C L A R K E
IMPROVING YOUR ATHLETIC EDGE LEGALLY AND HEALTHFULLY WHETHER WE’RE WEEKEND WARRIORS OR WEEKDAY WORKOUT KINDA GUYS OR GALS, WE COULD ALL USE A LITTLE EDGE TO IMPROVE OUR PERFORMANCE. There are ample ways to improve your prowess on the field, in the gym, or on the court. But some methods are better than others. Try some time-tested natural and healthy solutions to help you turn in top-notch performances.
Beet It to Meet Fitness Goals The seemingly lowly beet is high in carbohydrates and nitrate content. Nitrates can dilate blood vessels, lower blood pressure, and increase the oxygen delivered to your blood cells. The result can be just what the doctor ordered for activities where sustained energy is the key to prevailing.
Crank It Up! Researchers at Harbury College and University Centre studying British swimmer Ben Hooper during his preparations to swim 2,000 miles across the Atlantic Ocean from Senegal, West Africa, to Natal, Brazil, discovered that certain tracks from rapper Eminem’s repertoire, such as “Lose Yourself,” “Not Afraid,” and “Without Me,” could improve the athlete’s performance by as much as 10 percent. Other songs, such as Aerosmith’s “I Don’t Want to Miss a Thing,” had the opposite effect, requiring additional effort from the athlete. Songs that had an “emotional resonance” with Hooper produced better results than songs with upbeat tempos and rhythms, according to lead researcher and sports psychologist, Richard Collins.
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Take-home tip: Select brisk music that is personally meaningful to you and speaks to the goals you’re trying to achieve.
Stretch Yourself with Yoga Yes, yoga is relaxing. And, yes, that seems counterintuitive to explosive athleticism, but it’s not. The stretching effects of yoga help athletes (and nonathletes) improve flexibility, increasing range of motion and muscle power because more muscles are recruited in each movement, making them more efficient. Yoga is very much about breathing properly. Better breathing techniques mean more efficient oxygen intake and more complete exhalation. The result is less muscle fatigue and better muscle function.
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Rest Up to Rev Up Think exercise and athletics are all about motion? Not so, say quite a few scientists. Rest, it turns out, both longer-term (such as sufficient nightly shuteye) and shorter-term (taking a 20-minute break between two bouts of 30-minute exercise instead of powering straight through a 60-minute workout) is a great tool for improving athletic performance (and metabolizing more fat). Members of the Stanford swim team who increased their nightly sleep from eight hours to 10 (this may seem excessive for adults, but these are college-aged athletes) shaved half a second off their best performances. In swimming, half a second is a big, big deal. Likewise, basketball players with the Portland Trailblazers who took the advice of Charles Czeisler, PhD, MD, a Harvard professor and sleep researcher who recommended eight-andone-third hours of sleep per night, saw their performance on the court improve by up to 20 percent.
Go Nuts Afterwards What happens before you exercise and during exercise is important. Equally important is what happens after you exercise. Most nuts, but especially Brazil nuts, are a good source of proteins, fats, and other essential nutrients, such as B vitamins, selenium, and magnesium, precisely what your bones and muscles need to recover from a vigorous workout. TFL SELECTED SOURCES “6 Foods That Naturally Enhance Athletic Peformance” by Sarah Dalton, www.Healthline.com, 9/18/13 ■ “Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility . . .” by C. Lau et al., Evid Based Complement Altern Med, 2015 ■ “Eminem Can Improve Your Athletic Performance by 10%, Research Suggests” by Olivia Blair, www.Independent.co.uk, 10/15 ■ “Exercise, Exercise, Rest, Repeat—How a Break Can Help Your Workout,” American Physiological Society, www.ScienceDaily.com, 7/18/07 ■ “Impact of 10 Weeks of Yoga Practice on Flexibility and Balance of College Athletes” by M.J. Polsgrove et al., Int J Yoga, 1-6/16 ■ “Improve Sports Performance—Get the Right Rest” by Matthew J. Edlund, www.PsychologyToday.com, 7/8/10
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ESSENTIALS AWARD WINNER 2016
AWARDS May is when we focus on women’s health and on moms for Mother’s Day, so we’ve been checking
Find the winners online and learn more at tasteforlife.com/womens_essentials
out some of the best products out there for women of all ages, mothers or not. Read on for our picks in beauty and health products.
PERSONAL CARE ● Acure Radical Resurfacing Treatment evens the skin tone using stem cells, chlorella growth factor, organic argan oil, probiotics, and more. ● Alaffia Black Soap Lavender Ylang Ylang is soap with a conscience, a purpose, and a beautiful scent! A centuries-old recipe made by workers paid fair wages. ● Topical Biomedics MyPainAway Fibro Cream provides homeopathic pain relief for neuropathy and fibromyalgia. Includes arnica, along with 10 other homeopathic ingredients. ● NOW Solutions CoQ10 Antioxidant Cream This thick, creamy moisturizer helps the skin on the face and neck appear smoother, firmer, and softer following each use. With helpful ingredients like hyaluronic acid and l-carnosine, it’s also paraben free. ● Derma E Purifying 2-in-1 Charcoal Mask A Taste staffer reported she loved this product: “It left my face feeling clean and my pores diminished.” ● everclen Facial Cleanser for sensitive skin has no ingredients that can irritate sensitive skin, but plenty of clinically tested, hypoallergenic, and non-comedogenic ones. Fragrance free. ● Dr. Ohhira’s Probiotic Kampuku Beauty Bar delivers probiotics to the skin to help it maintain its barrier function and keep skin healthy. ● Quantum Scar Reducing Cream helps prevent scars, softens and smoothes existing scars (including stretchmarks), and reduces visibility of scars. ● Lily of the Desert Body Lotion Vanilla Citrus has a refreshing scent and absorbs quickly. The first ingredient? Organic aloe vera juice.
BEAUTY SUPPLEMENTS ● Sanutra Skin, Hair & Nails Health from America’s Finest combines collagen peptides, boswellia, and LactoSpore, a probiotic that produces lactic acid believed to colonize on the skin and protect it from infection. ● Flora Vegetal Silica Orthosilicic Acid in this bioavailable form supports hair and nail health. Derived from an extract of the herb horsetail. ● King Bio Anti-Aging & Wrinkles for Women is a homeopathic remedy for a number of skin troubles including wrinkles, brown spots, and dryness, along with hair that’s showing its age, a dull mind, low libido, and fatigue! ● NeoCell Derma Matrix is powdered skin support that includes hyaluronic acid, vitamin C, and collagen. ● Reserveage Collagen Replenish Powder has skin-boosting Verisol collagen peptides, vitamin C, hyaluronic acid, and no aftertaste. Dissolves quickly.
MULTIVITAMIN/ MINERAL ● Garden of Life mykind Women’s Multi is an organic, vegan, gluten free– certified multi made from more than 30 organically farmed foods and vitamin D3 from lichen.
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GENERAL ● Gaia Daily Wellbeing for Women is jam-packed with women’s wellness ingredients, including vitamin D3, an “inflammatory response blend” of herbs, immune support with Japanese knotweed, oregano, and maitake mushroom, a stress-management blend of herbs, and red clover and chaste tree berry extracts. ● Bluebonnet Ladies Choice is a well-rounded supplement for women that includes antioxidants, herbal powerhouses including turmeric, elderberry, and tea extracts, coenzyme Q10, and extracts ranging from cinnamon to passionflower to support hormonal and emotional health. ● Vibrant Health Trilogy Women is a unique three-in-one supplement with daily packs containing three health-supporting items: a multivitamin, fish oil, and probiotics from 12 strains.
MORE SUPPLEMENTAL SUPPORT ● Host Defense Myco Botanicals Woman helps support breast health with organic mushrooms including reishi, maitake, and meshima, along with botanicals like chasteberry to support balanced hormones. ● Mushroom Wisdom Super Meshima contains meshima mushroom, also known as “women’s island,” to support breast health and Maitake D-Fraction for general immune support. ● Redd Remedies Bone Health + K2 & Boron serves up minerals that help support bone mineral density. ● BioMed Health FemiYin helps menopausal women “keep their cool” with a proprietary blend of herbs, not estrogen. ● WomenSense EstroSense with Indole-3-Carbinol from Natural Factors is made to support hormone balance—naturally—for all women with hormone-related concerns. ● Ridgecrest Herbals Thyroid Thrive supports thyroid health, which is a problem for about a quarter of women over 40. Contains vitamins, selenium, tyrosine, several helpful herbs, and kelp.
PROBIOTICS ● Flora Women’s Care Probiotic Just for women, this probiotic contains 75 billion colony-forming units (CFU) of eight strains, including Lactobacillus plantarum HA-119 and Lactobacillus rhamnosus HA-500. ● Kyolic Kyo-Dophilus Probiotics Plus Cranberry Extract A billion probiotics to promote a healthy digestive tract, plus cranberry extract to prevent the overgrowth of bad bacteria in the urinary tract. ● GoodBelly Probiotics Lemon Limeade is a light, refreshing way to deliver probiotics straight to the digestive system. ● Enzymedica Digest Women’s 50+ contains enzymes made to work at different pH levels to promote healthy digestion in women over 50. ● JR Carlson Women’s Probiotics with Cranberry A blend of five probiotics (totaling 10 billion CFU) plus cranberry powder to support digestive, immune, and urinary tract health. ● Women’s Complete Ultimate Flora Probiotic from Renew Life delivers 12 scientifically studied strains for women's health.
PRENATAL/POSTNATAL ● Rainbow Light Prenatal One A balance of vitamins, including folate; minerals, including 100 percent RDA of iodine; herbs to support prenatal health; digestive enzymes; and a bacillus probiotic. ● Perfect Prenatal Multivitamin is New Chapter’s cultured whole-food multi with an added blend of fruit, herbs, brown rice, and oats, peppermint, cloves, and probiotics for added nutritional support. ● MegaFood Baby & Me 2 contains folate, choline, and iodine to support child development along with 100 percent of the RDA of B vitamins and iron for mom. Formulated by Dr. Tieraona Low Dog. ● Nordic Naturals Postnatal Omega-3 made to provide the omega 3s that women and their babies require after childbirth. Supports neurological development in nursing infants and positive mood for their mothers. Also contains vitamin D. www.tas teforl i fe.com
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CUTTING EDGE CONCERN B Y LY N N T R Y B A
BEYOND DIGESTION POTENTIAL BENEFITS OF SPORE BACTERIA WE’VE ALL HEARD A LOT ABOUT PROBIOTICS AND WHAT THEY CAN DO TO IMPROVE DIGESTION. AND AS RESEARCH UNCOVERS MORE POTENTIAL HEALTH BENEFITS ASSOCIATED WITH “GOOD BUGS”—INCLUDING IMPROVED MENTAL HEALTH, STRENGTHENED IMMUNITY, AND COGNITIVE SUPPORT—THE DEMAND FOR PROBIOTIC SUPPLEMENTS CONTINUES TO BOOM. Probiotics’ ability to survive the highly acidic environment of the stomach has been a consumer concern, which explains some of the recent buzz about spore-forming probiotics. Bacillus strains form protective endospores (hard shells) that can survive stomach acid and reach the intestines, where the bacteria colonize and impart benefits. They also need no refrigeration. Studies show that certain bacillus strains, such as Bacillus subtilis and Bacillus indicus, have the ability to produce carotenoids such as lycopene in the small intestine.
Why is supplying the small intestine with carotenoid-producing bacteria of interest? Carotenoids are powerful antioxidants that support cardiovascular health and also help reduce the risk of various cancers. Bacillus strains are found naturally in grains, meats, fruits, vegetables, and water. B. clausii, for example, is the fermenting bacteria that transforms soybeans into traditional Japanese natto. “The way nature intended us to get our bacteria is through our food and soil,” said Tina Anderson, owner of the Thrive Probiotic company, which uses a variety
of bacillus strains in its products, including Bacillus subtilis HU58, Bacillus indicus HU36, and Bacillus clausii. Modern agriculture and food processing methods have depleted the amount of healthy bacteria humans get through their diets. TFL SELECTED SOURCES “Bacillus clausii Exerts Immuno-Modulatory Activity in Allergic Subjects . . .” by G. Ciprandi et al., Eur Ann Allergy Clin Immunol, 4/05 ■ “Bacillus clausii Therapy to Reduce Side-Effects of Anti-Helicobacter pylori Treatment . . . ,” by E.C. Nista et al., Ailment Pharmacol Ther, 11/15/04 ■ “Carotenoids Found in Bacillus,” by R. Khaneja et al., Journal of Applied Microbiology, 6/10 ■ “Carotenoids Present in Halotolerant Bacillus Spore Formers” by P.D. Fraser et al., FEMS Microbiology Letters, Oxford University Press, 2/1/06 ■ “Evaluation of the Bacillus indicus Strain HU-36 in the SHIME Technology Platform” by Sam Possemiers and Nikki Van de Genachte, ProDigest BVBA, 8/13
Benefits of Bacillus Research shows that bacilli strengthen immunity in children with allergies; reduce frequency of urinary tract infections; reduce side effects related to anti-H. pylori antibiotic treatment; treat small intestine bacterial overgrowth (SIBO); reduce occurrence of diarrhea in newborns and toddlers; reduce the incidence of diarrhea associated with irritable bowel syndrome; and improve pain levels in those with rheumatoid arthritis.
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SMART SUPPLEMENTS BY ELAINE AMBROSE
BEAT THE BLOAT ENZYMES AND OTHER NATURAL TOOLS LET’S BE FRANK. EVERYONE GETS GAS. WHILE TOTALLY NATURAL, THE RESULTING BELCHING, BLOATING, AND ABDOMINAL PRESSURE CAN BE UNCOMFORTABLE AND EMBARRASSING. We are well advised to eat nutritious foods like oat bran, whole grains, broccoli, lentils, beans, and soymilk. The problem is that these and other healthful choices can produce flatulence. Processed foods with artificial colors, flavorings, and preservatives are also big methane makers. Gulping food (along with air) as we walk, talk, chew gum, and multitask our way through the day also creates gas. If you’re plagued with gas, first work on changing habits that contribute to the problem. Avoid chewing gum and drinking carbonated beverages, and limit your consumption of processed foods. Eat mindfully: Slow down, chew each bite well, and don’t read, watch TV, or talk on the phone at mealtime. After eating, take a walk. Getting up and moving aids digestion. If you suspect that your healthy dietary choices are causing problems, don’t give up on them. High-fiber foods such as beans and cabbage have much to commend them when it comes to good health, weight management, and longevity. The trick is to give your body time to adjust. Eat smaller amounts less frequently until symptoms abate.
Time to Get Tough When good habits aren’t enough, try common products for relief. A daily dose of probi-
otics helps maintain a healthy mix of friendly bacteria in your digestive tract. Probiotics have shown promise in treating diarrhea and irritable bowel syndrome. Cultured dairy foods such as yogurt and kefir provide friendly bacteria; look for L. acidophilus and L. bifidus, and check labels to make sure the product contains live, active cultures. Supplements are available as capsules, tablets, liquids, and powders. Food sensitivities and allergies can cause bloating and gas too. By eliminating suspect foods for several days and then reintroducing them, you may be able to identify the offenders. Some common foods in this category include wheat, peanuts, dairy, eggs, yeast, soy, sugar, and corn. Natural digestive enzyme supplements work to prevent gas before it starts. Some contain a sugar-
digesting enzyme needed to break down complex carbohydrates in gassy foods like beans. The common enzymes that can help digest food (and prevent heartburn) are amylase (which helps digest carbs), cellulase (which helps digest the fiber in fruits and veggies), and lipases (which help digest fattier foods). Lactose intolerance is common. This lactase deficiency can cause bloating, gas, and worse. Adding the enzyme often allows people with this problem to consume lactose-containing foods with little difficulty. Lactase products are available as capsules, chewable tablets, and liquids. The good news about gas is that it’s not life-threatening. When you feel yourself expanding, slow down, sip a cup of peppermint tea, or take a stroll. TFL
SELECTED SOURCES The Encyclopedia of Healing Foods by Michael Murray, ND, and Joseph Pizzorno, ND, with Lara Pizzorno, MA, LMT ($39.95, Atria, 2005) ■ Enzymes: What the Experts Know by Tom Bohager ($14.95, One World Press, 2006) ■ “Gas in the Digestive Tract,” www.digestive.nih.gov, 1/08 ■ “Should You Add Enzyme Supplements to Your Shopping List? Mayo Expert Explains Pros & Cons,” www.MayoClinic.org, 8/4/14
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natural picks don’t miss these products!
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For more great natural products, visit www.TasteforLife.com/hot-products.
Rhodiola from NOW Foods is an adaptogenic herbal supplement that can help support the body’s natural capacity to respond and adapt to the stress of daily life. 888-669-3663 www.NowFoods.com
Whole Food Multi
mykind Organics Women’s Multi from Garden of Life is a whole-food multivitamin that’s certified USDA Organic and Non-GMO Project Verified. Made only from real food. www.GardenofLife.com
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Carlson Women’s Omega Multi provides essential vitamins and minerals, plus omega 3s to support immune and cardiovascular function and to promote bone, muscle, tooth, hair, and nail health. www.CarlsonLabs.com
Ultimate Flora Extra Care Probiotic Go Pack from Renew Life contains 50 billion live cultures and 12 strains in just one daily capsule to help relieve occasional digestive discomfort. www.UltimateFlora.com
Luxurious Face Cream
Aquamella from Mushroom Wisdom is paraben-, TEA-, and PEG-free and contains tremella mushroom extract and pearl powder, with CoQ10, ALA, and antiaging peptides to hydrate and rejuvenate your skin. 800-747-7418 www.MushroomWisdom.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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4/12/16 2:26 PM
“ Take also unto thee Wheat Lentils and Millet and in one vessel and
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HERBAL HELPERS BY KELLI ANN WILSON
CELEBRATE CAPSICUM TURN UP THE HEAT WITH THE HERB OF THE YEAR TODAY HOT PEPPERS ARE A COMMON INGREDIENT IN MANY CUISINES AROUND THE WORLD, BUT THAT HASN’T ALWAYS BEEN TRUE. WE CAN THANK THE CARIBBEAN EXPLORATIONS OF CHRISTOPHER COLUMBUS IN PART FOR THE PEPPER’S DRAMATIC GLOBAL SPREAD—A DOCTOR ON COLUMBUS’S SECOND VOYAGE BROUGHT CHILIES BACK TO SPAIN, WHERE MERCHANTS AND TRADERS BOUGHT THEM AND CARRIED THEM AS FAR AS ASIA. THE REST IS HISTORY.
Beloved around the world, capsicum plants, especially the spicier variety, are the International Herb Association’s Herb of the Year for 2016. Cultivated for medicinal use in Mexico for thousands of years, chili peppers contain a phytochemical called capsaicin that is used today in supplements and creams to relieve pain, aid weight loss, and even treat certain cancers. Capsaicin’s heat also adds zing and health benefits to our favorite culinary treats. Celebrate the Herb of the Year with these spicy fixings. www.tas teforl i fe.com
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Crushed Red Pepper
Red Pepper Paste
Red pepper mixes typically include a variety of peppers, including jalapeño, ancho, and bell, that contribute varying levels of spiciness to the mixture—most of the heat comes from the seeds, which are also included. Crushed red pepper enhances flavor without added calories and fat: One teaspoon of crushed red pepper contains just six calories. A great source of vitamin A, crushed red pepper is also thermogenic, which means it produces heat in the body and boosts metabolism. One study confirmed that participants who consumed hot red peppers ate fewer calories per day than those who didn’t.
Animal studies have linked the capsaicin in red pepper paste to improved glucose tolerance, even with no reduction in calories. Made from a combination of chili peppers, water, oil, vinegar, and spices, red pepper paste is a perfect addition to your favorite soup or chili recipe. It also livens up vegetable dishes. It can be purchased premade at stores or made at home, and keeps well in the refrigerator. You’ll want to vary the amount used based on the tastes of those you’re cooking for—it’s always best to err on the side of caution and use less to start.
Originating in the coastal city of Si Racha in eastern Thailand, sriracha sauce was first served there in local seafood restaurants. A sweet and tangy hot sauce, sriracha can be used for dipping, added to stews and soups, or sprinkled on just about anything, and goes particularly well with mild, creamy dishes like mac and cheese. If you feel happier after eating a spicy dish, it’s not your imagination—the capsaicin in hot sauce boosts endorphins and promotes serotonin production, enhancing your mood and memory. TFL
Did you know? Hot peppers can help the body build heat resistance—the capsaicin in the peppers causes the blood vessels to dilate and encourages perspiration. Animal studies suggest that this heat resistance may even be inheritable, passed from pepper-loving mothers to their children during pregnancy. This is particularly helpful for those who live in warmer climates.
SELECTED SOURCES “Capsiate Improves Glucose Metabolism by Improving Insulin Sensitivity Better Than Capsaicin in Diabetic Rats” by D.Y. Kwon et al., J Nutr Biochem, 6/13 ■ “Capsicum: Herb of the Year 2016” by Stephen Lee, International Herb Association, www.iHerb.org, 2016 ■ “Cayenne” by Steven D. Ehrlich, University of Maryland Medical Center, www.umm.edu, 6/22/15 ■ “Chili Pepper—Capsicum Herb of the Year 2016” by Phyllis Sidorsky, Potomac Unit of The Herb Society of America, www.PotomacUnitHSA.org, 2016 ■ “Facts About Sriracha, with Health Benefits, Tips, and Recipes” by Dennis Abell, www.OneGreenPlanet.org, 7/18/13 ■ Prescription for Herbal Healing by Phyllis A. Balch ($23.95, Avery, 2002) ■ “What Are the Health Benefits of Crushed Red Pepper?” by Erica Kannall, www.HealthyEating.SFgate.com
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4/12/16 3:52 PM
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WHATâ€™S INSIDE page 55 Gluten-Free Skin Care page 59 Eliminating Wheat and Gluten page 62 Gluten Free Shopper page 64 Last Word
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i e s r â€? r o w nâ€œ o LAYLA says,
I love all of the products. Knowing that I have no worries about there being any wheat or soy of any kind has been a blessing. Knowing I do not have to constantly read the ingredients for changes is freeing. Thank you all!!
eat freely, LAYLA.
gluten, wheat, dairy, peanuts, tree nuts, egg, soy, fish & shellfish
find us in the
TA S T E F O R L I F E S TA F F
gluten-free skin care what you don’t know could hurt you
The good news first: Science seems to indicate that gluten cannot be absorbed through the skin, which means that, in theory, many personal care products are safe to use, even if they contain sources of gluten. The bad news is that gluten can be accidentally swallowed through the use of lipsticks, lotions, and other products applied on or near the mouth. These products also linger on fingertips that can touch the mouth. Ingesting even a small amount of gluten can have an adverse effect on those with celiac disease or gluten sensitivities. Wheat and oat products are commonly found in scrubs, shampoos, and cosmetics. For this reason, gastroenterologists warn that those with celiac
disease should be aware of exactly what’s in their personal care products. “Lipsticks and powders and foundations are probably the ones we worry about most, and you never really see ingredient lists on those products,” Pia Prakash, MD, told The Huffington Post. Unfortunately, just looking for the word “gluten” is not enough. Some sources of gluten are obvious—think barley extract, hydrolyzed wheat protein, and wheat germ extract—while others can be hidden in plain sight by the use of their scientific name. Triticum vulgare germ oil (derived from wheat) and Hordeum vulgare extract (derived from barley) are two examples of gluten ingredients that might evade detection.
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“If you’re sensitive to gluten, you should be using gluten-free cosmetics and toiletries. Even if you don’t experience any symptoms, you could be doing damage on the inside,” said Alice Bast, founder of Beyond Celiac, in an interview with US News and World Report.
Prevent Skin Flare-Ups Some people develop a form of celiac disease called dermatitis herpetiformis (DH). This disorder is also linked to gluten intolerance and manifests as an itchy, blistering rash. Even though it involves the skin, DH is not caused by skin contact with gluten, but by ingesting it. If you develop a skin reaction after using cosmetics or other personal care products that contain gluten, it could be due to an allergy to wheat or another ingredient and not be linked to celiac disease. Common symptoms of an allergic reaction include swollen or watery eyes, acne, eczema, psoriasis, rosacea, skin sensitivity, or dryness.
Skin Supplements There are many skin care supplements on the market. Since supplements are meant to be ingested, it’s important to always read the label. Some herbal supplements contain added grains or ingredients derived from them—these will most likely appear in the “inactive” ingredients category. Supplements are subject to FDA gluten-free labeling regulations, so any labeled “gluten-free” by a third party organization should be safe. While it’s not known how much gluten it takes to cause harmful side effects when using cosmetics and skin products, it’s probably best to err on the side of caution. Many skin care products do not pose a problem for those with celiac disease or grain sensitivities, but it’s always a good idea to be an informed consumer by reading labels and asking questions. TFL
SELECTED SOURCES “Are Gluten-Free Cosmetics Necessary?” by Angela Haupt, US News & World Report, http://health.usnews.com, 9/11/12 n “Beauty/Body Products and Supplements,” Gluten Intolerance Group, www.Gluten.org, 12/15 n “Celiac Disease: Can Gluten Be Absorbed Through the Skin?” by Michael F. Picco, MD, www. MayoClinic.com, 1/10/12 n “Celiac Patients Face Potential Hazard as Information on Cosmetic Ingredients Difficult to Find,” American College of Gastroenterology, 10/27/11 n “Gluten in Makeup May Pose Hidden Threat to People with Celiac Disease,” www.HuffingtonPost.com, 1/1/12
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It Takes Guts. . . For Life’s Big Moments ®
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T I M E WI
gluten free focus
B Y E VA M I L O T T E
ELIMINATING WHEAT AND GLUTEN ALLERGIES, CELIAC DISEASE, GLUTEN SENSITIVITY
THE GLUTEN-FREE MARKET IS BOOMING. SO MUCH SO THAT IT’S EXPECTED TO REACH $6.6 BILLION BY 2017! INCREASED ACCESS TO GLUTEN-FREE FOOD IS GOOD NEWS FOR THOSE WHO HAVE CELIAC DISEASE, WHEAT ALLERGIES, OR GLUTEN SENSITIVITIES. BUT IT’S IMPORTANT TO UNDERSTAND THE DIFFERENCES AMONG THESE CONDITIONS.
Celiac Disease The only cure for celiac disease, one of the most common autoimmune conditions, is a strict avoidance of gluten (a protein found in wheat and its derivatives, barley, rye, and triticale). Even a tiny amount of gluten can cause the small intestines to become inflamed in
someone with celiac. This results in a flattening of the villi lining the intestines, and a reduction in the amount of nutrients the body absorbs. Other symptoms include anemia, osteopenia, delayed growth, infertility, fatigue, muscle weakness, and weight loss due to nutrient malabsorption.
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gluten free focus
| continued from page 59 |
Celiac disease is diagnosed through evaluations and tests. There is a genetic predisposition to the condition. Approximately 1 percent of the US population has celiac disease, although 80 percent of those with the disease go undiagnosed. Do not self-diagnose when it comes to celiac disease. If you believe you have it, discuss testing with your doctor before starting a gluten-free diet.
Gluten Sensitivity Non-celiac gluten sensitivity (NCGS) does not have a genetic component, nor is it an autoimmune condition. NCGS is believed to affect anywhere from .6 to 6 percent of the American population. It presents with many of the same symptoms as celiac disease— depression, bloating, diarrhea, constipation, headaches, chronic fatigue, and bone or joint pain. Those who are gluten sensitive do not have small intestine damage, nor will they develop the tissue transglutaminase antibodies that are found with celiac disease. Individuals with NCGS have a direct response to gluten that causes inflammation to occur both inside and outside the digestive tract. Once the person stops consuming gluten, the inflammation ceases. When symptoms are more intense and last longer, gluten sensitivity may be labeled as gluten intolerance. People with NCGS will not test positive for a wheat allergy or celiac disease. While there is no test for NCGS, a positive diagnosis is confirmed when wheat allergy and celiac disease have been ruled out and symptoms have lessened after following a gluten-free diet. Some specialists question how common NCGS actually is. Certain individuals may be allergic to wheat, and others may be experiencing the beginning stages of celiac disease without any signs yet. Many more may have sensitivities to FODMAPs. These are a type of carbohydrate found in mushrooms, lentils, and wheat, which can ferment in the intestines and cause digestive distress in some individuals.
Wheat Allergy Those with an allergy to this food, defined as an immune response to one or more of the proteins found in wheat, experience an allergic reaction when wheat is consumed. This reaction is caused by the body producing allergic antibodies (IgE) to the offending wheat. Breathing issues, itchy rashes with hives, heart palpitations, fainting, facial swelling, eye-nose-throat swelling, and even anaphylactic shock can occur—often within a few hours and sometimes within minutes of consuming wheat. There is no degrading of the body’s intestinal tissues as with celiac disease. Individuals with a wheat allergy may eat rye and barley, unlike those who have celiac. A strict avoidance of wheat resolves symptoms. Wheat is one of the nine problem foods that are attributed to 90 percent of all IgE-mediated food allergies (the others are sesame, fish, shellfish, soy, milk, peanuts, tree nuts, and egg). Blood or skin testing can determine if wheat or other food allergies are present. TFL SELECTED SOURCES “Celiac Disease vs. Gluten Sensitivity or Gluten Intolerance” by David Greenberg, www.Celiac.com, 11/13/12 ■ “Celiac Disease vs Wheat Allergy,” www.BeyondCeliac.org, 2015 ■ “Celiac vs Gluten-Sensitivity vs Wheat Allergies,” UCLA Health, http://gastro.ucla.edu ■ “Is Non-Celiac Gluten Sensitivity a Real Thing?” by Cameron Scott, www.HuffingtonPost.com, 4/22/15 ■ “What Is Gluten?” Celiac Disease Foundation, www.Celiac.org, 2016
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celebrate gluten free
gluten free shopper HAVING TROUBLE FINDING THESE PRODUCTS? ASK YOUR STORE TO CONTACT THE MANUFACTURER DIRECTLY.
Pure Wheatgrass Powder
Bluebonnet Nutrition’s Super Earth Organic Wheatgrass Powder is made from 100 percent pure wheatgrass with no fillers, fortified nutrients, added sweeteners, flavors, or colors. www.BluebonnetNutrition.com
Whole Food Probiotics
Tasty Honey Snacks Honey Stinger offers a broad range of pure natural energy with options free of gluten—sports nutrition that works.
Dr. Ohhira’s Probiotics from Essential Formulas prides itself on ingredient purity and the pristine formulation process that creates its gluten-free, vegan-certified, whole-food supplements.
Artisan Quinoa Pastas Living NOW Organic Quinoa Pastas from NOW Foods are artisanalcrafted in a dedicated gluten free, allergyfriendly facility and always made without wheat, corn, and other common allergens.
Rejuvenating Serum CGF Repair Serum from Acure is a concentrated infusion of chlorella growth factor and targeted plant stem cells providing a powerful, lightweight serum for serious results. www.AcureOrganics.com
Dip Into Chips Cape Cod Blue Corn Dipping Shells are a delicious combination of blue corn, chia seeds, and brown rice, resulting in a distinctive and hearty chip. www.CapeCodChips.com
Breads, Tortillas, and More Food for Life has been providing vegan, glutenfree breads, tortillas, and English muffins for individuals with food sensitivities for over 40 years. www.FoodforLife.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 2016
4/13/16 10:34 AM
“Spring— an experience
in immortality.” —Henry David Thoreau
For more inspirational quotes, visit TasteforLife.com/words-for-life
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3/28/16 2:33 PM
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