Page 1

Compliments of

Natural Beauty Collagen v. cellulite. page 41

Herbal Helpers Celebrate cilantro! page 38

tasteforlife May 2017

®

sublime

spring Our picks for top

WOMEN’S

products! page 54

ESSENTIALS AWARD WINNER 2017

FRESH SALADS • PRENATAL BASICS • MEDITERRANEAN RECIPES

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COOKING WITH COLLAGEN beauty enhancing PERSONAL PIZZA

RECIPE BY CAROL KICINSKI

BEAUTY ENHANCING PERSONAL PIZZA **

SERVES 1 (gluten free, egg free, nut free, soy free, refined sugar free)

INGREDIENTS:

• 4 tbsp gluten-free all-purpose flour • 1 scoop NeoCell Super Collagen • ¼ teaspoon kosher or fine sea salt • ¼ teaspoon baking powder • 4 tbsp water • 1 tbsp extra-virgin olive oil

• 3 tbsp pizza sauce or marinara sauce • 2 tbsp grated or shredded mozzarella cheese • 3 slices pepperoni • 1 cherry tomato, sliced • ¼ teaspoon Italian seasoning

HOW TO MAKE IT:

1. Combine the flour, NeoCell Super Collagen powder, salt, baking powder, water, and olive oil in a microwave-safe mug or small ramekin (6-8 ounces). Microwave on high power for 30-45 seconds or until the dough looks almost set. 2. Spread the pizza or marinara sauce on top of the dough, top with cheese, pepperoni, tomato slices, and Italian seasoning. Microwave on high power for 45-60 seconds or until the cheese is melted. Eat immediately. FOR MORE COLLAGEN INFUSED RECIPES VISIT NEOCELL.COM/RECIPES

© 2017 NeoCell corp.

*BASED ON 52 WEEKS SPINS DATA ENDING 10/2016

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tasteforlife life

MAY 2017

24

®

Spring Salads

Welcome warmer weather with these fresh recipes.

35

High-Tech Plant Protein The latest in meat alternatives.

44

To Sleep—Perchance to Dream

The benefits of historical sleeping patterns.

54

Women’s Essentials Awards Top picks for health, wellness, and beauty.

departments 13 News Bites

Gluten free guide • Halt breast cancer recurrence • Iron may boost grades • More

18 Weighing In

Probiotics boost weight loss, among other benefits.

24 13

54

29

29 Smart Supplements

Prenatal nutrition for healthy moms and babies.

38 Herbal Helpers

Make the most of cilantro and coriander.

41 Natural Beauty Collagen v. cellulite.

49 Hot Products 50 Gluten Free Focus

The Mediterranean diet makes it easy to go gluten free.

57 Healthy Family

Cycling tips for National Bike Month.

61 Throwback

Learn what brewer’s yeast can do for you.

62 Ask the Doctor

A natural health expert answers questions about digestion.

64 Last Word For more health & wellness resources visit

tasteforlife.com

www.

www.facebook.com/tasteforlifemag

www.pinterest.com/tasteforlife

@TasteforLife

www. tasteforlife.tumblr.com www.tas teforl i fe.com

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

MAY 2017

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EDITOR’S NOTE

tasteforlife

®

To Thine Own Self Be True I admire morning people. Over the years, I’ve tried hard to become one. I adopted different techniques, but they all failed. It made me feel like a slug, but it never seemed natural to put so much pressure on a time of day in which I was pretty much comatose. Then I read Michael Breus’s The Power of When ($28, Little, Brown and Company, 2016). Breus, a clinical psychologist, offers quizzes to help you figure out your “chronotype,” which is based on the science of biological rhythms. The book helped me create a structure that took advantage of natural ebbs and flows to maximize my day in ways that felt great. The importance of being in tune with natural rhythms was one of the reasons I found our story on sleep (page 44) so interesting. While our articles typically offer solutions to issues such as insomnia, this article challenges the idea of insomnia itself, exploring how sleep patterns considered problematic today were once natural for people. For better or for worse, today’s innovations continue to change the way we live. “High-Tech Plant Protein” (page 35) looks at how researchers are pushing the evolution of plantbased protein with technology that makes plant products more meatlike. Some things stand the test of time. Like the healthiness of the Mediterranean diet, which relies on delicious, unprocessed foods. Check out an abundance of gluten-free Mediterranean recipes (page 50), as well as spring salads (pages 24–26). Adopting the trend of “Throwback Thursdays” in which people wax nostalgic on social media, we launched a new column called “Throwback” to celebrate classics in the natural health field. Brewer’s yeast takes a bow this month (page 61). Look for more classics in the months ahead! To your health,

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 Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Managers Kim Willard, Ola Lau Founder and Chief Executive Officer T. James Connell

Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription 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 Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

tasteforlife.com

www.

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

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

M AY 2017

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news bites foods, supplements & prevention

CELIAC AWARENESS

GLUTEN FREE guide available May is Celiac Awareness Month, and an updated online source and app can help you find gluten-free items. The Celiac Disease Foundation produced the Gluten-Free Marketplace 2.0, which offers a tool to search for a wide range of products, including soups, cereals, pastas, and many others. It also features recipes. Look for it at Celiac.org/marketplace. Celiac disease is an autoimmune disease that damages the small intestine after the consumption of gluten, a protein in wheat, barley, and rye. Symptoms may include indigestion, bloating, weight loss, stomach cramping, diarrhea, and muscle spasms. Avoidance of gluten is the only treatment. Left untreated, celiac disease can lead to serious health conditions. SELECTED SOURCES “Celiac Awareness Month 2017,” www.WhatHealth.com ■ “Gluten-Free Marketplace 2.0 Released,” Celiac Disease Foundation, https://Celiac.org

WOMEN’S HEALTH

Exercise key to halting BREAST CANCER RECURRENCE

Physical activity and avoiding weight gain are the most important lifestyle choices for breast cancer patients, according to a new review of studies. Researchers looked at several lifestyle factors—including exercise, weight, diet, and smoking—to determine the changes women can make to improve their chances of survival and reduce the risk of recurrence. The key findings include avoiding weight gain, moderate exercise for at least 30 minutes a day, taking vitamin C and vitamin D supplements, quitting smoking, and limiting alcohol intake. SOURCE “Exercise Most Important Lifestyle Change to Help Reduce Risk of Breast Cancer Recurrence,” Canadian Medical Association Journal, 2/21/17

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news bites

foods, supplements & prevention SCHOOL DAYS

Iron may BOOST GRADES Ever wonder why you got a B in that class instead of an A? Researchers determined that female college students who were active and had normal iron levels achieved higher grade point averages than women who were iron deficient and not active. The difference in grade point average (GPA) was as much as 0.34 points, enough to drop or increase a letter grade. “GPA is a very easy measure of success and something everyone can relate to,” said Karsten Koehler, PhD, assistant professor of nutrition and health sciences at the University of Nebraska–Lincoln. Iron is needed for essential functions such as transporting oxygen in the blood. Deficiencies have been linked to fatigue and poor academic performance. Being physically fit can help with overall health, cognition, and learning. SOURCE “Getting Fit, Getting Enough Iron Boosts Students’ Grades, Study Suggests,” University of Nebraska–Lincoln, 1/25/17

DINNER TABLE

Kids v. VEGGIES Eating vegetables could make your kids follow suit, according to nutrition expert Richard Rosenkranz, PhD. From very young ages, children start to watch their parents and follow their actions. If you’re not eating vegetables, chances are your kids won’t either. “Babies start to think, ‘Why does he keep putting this stuff in front of me, but he never eats it?’” said Dr. Rosenkranz, who teaches at Kansas State University. He suggests having children help with food preparation by the time they’re in kindergarten in addition to having them choose foods at the store. Start with sweeter vegetables like corn and carrots. For children in early school grades, cutting and arranging fresh vegetables into smiley faces or animals will encourage the kids to eat them. When it comes to teenagers, making things easy is key. Put out a vegetable platter for when they get home from school or leave grab-and-go vegetables in the fridge. SOURCE “Winning the Veggie Wars with Kids,” https://MedlinePlus.gov, 2/10/17

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news bites

foods, supplements & prevention

ARTHRITIS RELIEF

Gentle exercise OFFERS BIG PAYOFF Older adults with arthritis and other muscle and joint conditions benefited from a low-impact exercise program in New York City. Participants reported decreased pain, improved mobility, and an enhanced quality of life. The exercise program was free and open to community members. It met once a week for eight weeks and included chair and floor-mat exercises using stretch bands, and other gentle exercises. Participants found significant improvements in tasks such as carrying groceries, climbing stairs, bending, kneeling, bathing, and getting dressed. “Our bodies are meant to move, and inactivity leads to weakness and stiffness, and joints with arthritis often worsen with inactivity,” said Theodore Fields, MD, director of the Rheumatology Faculty Practice Plan at the city’s Hospital for Special Surgery. SOURCE “Motivation to Move: Study Finds Mild Exercise Helps Decrease Pain and Improve Activity Level in Older Adults,” Hospital for Special Surgery, 11/1/16

ELDER HEALTH

Plant foods KEY TO BONE HEALTH Eating a diet high in vegetables, fruit, fish, and whole grains could boost bone health and prevent fractures in women. A recent study compared levels of inflammatory elements in the diet to bone mineral density and fractures. Over a six-year period, women who had the least-inflammatory diet lost less bone density compared to those who ate a higher inflammatory diet. “This suggests that as women age, healthy diets are impacting their bones,” said researcher Tonya Orchard, PhD. Previous studies have determined that high levels of inflammatory markers in the blood are connected to bone loss and fractures in both men and women. SOURCE “Anti-Inflammatory Diet Could Reduce Risk of Bone Loss in Women,” Ohio State University, 1/26/17

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news bites

foods, supplements & prevention

HOT NEWS

Peppers may INCREASE LONGEVITY Enjoy chili peppers? They might help you live longer, according to a study from the University of Vermont. Researchers looked at health data from more than 16,000 American adults. They found a 13 percent lower risk of death, particularly from heart disease or stroke, in consumers of hot chili peppers. The data did not reveal the quantity of peppers that the participants ate. Capsaicin—the substance that gives chili peppers their heat—appears to help prevent obesity and modulate coronary blood flow. It also has antimicrobial properties. SOURCE “Study Finds Association Between Eating Hot Peppers and Decreased Mortality,” University of Vermont, 1/13/17

SLIMMING DOWN

Black cumin oil MAY SPUR

WEIGHT LOSS

Taking black cumin oil for eight weeks helped a group of overweight women shed more pounds than those who took a placebo. Both groups were on similar weight-loss diets. The black cumin group also saw greater reductions in markers of inflammation. Obesity and inflammation are known to be linked. The women, ages 25 to 50, took one-gram capsules of black cumin oil or a placebo 30 minutes before each meal for a total of three grams daily. Those in the black cumin group lost about 6 percent of their body weight in eight weeks, while the control group lost about half as much. SOURCE “Re: Black Cumin Oil Supplementation with a Low-Calorie Diet Increases Weight Loss and Reduces Markers of Inflammation” by Alexis Collins, Herb Clip, http://cms.HerbalGram. org, 11/30/16

HERBAL REMEDIES

STRESS RELIEVER Ashwagandha root extract helped reduce stress and anxiety in a recent study. Participants also reported significantly fewer food cravings and saw reductions in body weight. Fifty-two people under chronic stress received either ashwagandha (300 milligrams) or a placebo twice daily for eight weeks. The extract was found to be safe and tolerable. SOURCE “Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract,” Journal of Evidence-Based Complementary & Alternative Medicine, 4/6/16

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WEIGHING IN BY M A R I A N O Ë L G R OV E S , R H ( A H G )

GOOD FOR YOUR GUT PROBIOTICS FOR WEIGHT LOSS AND MORE HUMANS AND BACTERIA, IN EVOLVING ALONGSIDE EACH OTHER, CREATED SYMBIOTIC RELATIONSHIPS THAT CAN BENEFIT OUR BODIES. FOR EXAMPLE, MITOCHONDRIA WITHIN THE CELL ARE RESPONSIBLE FOR CONVERTING FOOD TO USABLE ENERGY, AND GOOD BUGS IN THE GUT ALLOW US TO ASSIMILATE A GREATER VARIETY OF NUTRIENTS FROM THE FOOD WE EAT.

Bug Basics The science around our microbiome—that is, the bacteria that live within us in a symbiotic relationship—has exploded in recent years. Of particular interest are probiotics, beneficial bacteria we can take in supplement form to benefit our health. The gut is a hotbed of digestive activity, with 100 trillion bacteria generally present in the human digestive system, particularly in the

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colon. When these bacteria are in balance, they help the body process and assimilate fiber (one of their favorite foods) and improve nutrient availability, as well as making the body less hospitable to yeasts and pathogenic bacteria such as disease-causing E. coli and C. diff.

Weight-Loss Potential Research into the microbiome has uncovered ways in which gut bacteria can influence metabolic syndrome and its effects on blood sugar

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continued from page 18

dysregulation and obesity. As a result, researchers are now trying to use probiotic supplementation to help, though results have been mixed. In one of the positive studies, adults with a tendency to obesity who took 200 grams daily of Lactobacillus gasseri lost nearly 5 percent more body weight and abdominal fat over the course of 12 weeks than those taking a placebo. Another study of Lactobacillus gasseri found it beneficial in the form of fermented milk, although subjects needed to continue taking the probiotics to maintain the reductions in body fat and other benefits.

Digestion Support The most solid research supporting the use of probiotic supplements surrounds their benefits for colon health—in reducing both constipation and diarrhea, and in improving symptoms of colitis, Crohn’s disease, diverticular diseases, colic, IBS, and food allergies and sensitivities. Most of this research involves Lactobacillus acidophilus, Bifidobacterium, and related species, with Lactobacillus rhamnosus GG and Saccharomyces boulardii (a homeostatic soil organism that is like a yeast probiotic) of particular benefit in diarrhea, especially when induced or aggravated by antibiotics. (Note that using Saccharomyces poses safety concerns in immunocompromised individuals and is best avoided by this population.) While we still have much to learn about probiotics—including which strains work best for particular health concerns—the evidence that they can help us to achieve and maintain good health is overwhelming. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility” by M.S. Desai et al., Cell, 11/16 ■ “Effect of Lactobacillus gasseri SBT2055 in Fermented Milk on Abdominal Adiposity in Adults in a Randomised Controlled Trial” by Y. Kadooka et al., Br J Nutr, 11/13 ■ “Effect of Live and Inactivated Lactobacillus rhamnosus GG on Experimentally Induced Rhinovirus Colds: Randomised, Double-Blind, Placebo-Controlled Pilot Trial” by M. Kumpu et al., Benef Microbes, 2015 ■ “Efficacy and Safety of the Probiotic Saccharomyces boulardii for the Prevention and Therapy of Gastrointestinal Disorders” by T. Kelesidis and C. Pothoulakis, Therap Adv Gastroenterol, 3/12 ■ “Fecal Transplant for Treatment of Toxic Megacolon Associated with Clostridium Difficile Colitis in a Patient with Duchenne Muscular Dystrophy” by S. Yu et al., Am J Ther, 3–4/16 ■ “The Gut Microbiota, Obesity and Insulin Resistance” by J. Shen et al., Mol Aspects Med, 2/13 ■ “Probiotics for the Prevention of Pediatric Antibiotic-Associated Diarrhea” by J. Goldenberg et al., 12/22/15, Cochrane Database Syst Rev ■ “Regulation of Abdominal Adiposity by Probiotics (Lactobacillus gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial” by Y. Kadooka et al., Eur J Clin Nutr, 6/10 ■ “Western Diet Induces a Shift in Microbiota Composition Enhancing Susceptibility to Adherent-Invasive E. coli Infection and Intestinal Inflammation” by A. Agus et al., Sci Rep, 1/16 www.tas teforl i fe.com

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FOOD FOR THOUGHT BY KELLI ANN WILSON

PLANT IT, GROW IT, ENJOY IT! HAND-PICKED TITLES FOR SPRINGTIME READING

100 Plants to Feed the Bees

Healing Herbal Teas

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by Sarah Farr ($16.95, Storey, 2016)

Did you know that animals are responsible for pollinating nearly 90 percent of the plant species that grow on Earth? Simply put, without bees and other pollinators, agriculture as we know it would fail. The Xerces Society, a nonprofit aimed at protecting invertebrates and their habitats, has published this user-friendly guide to help gardeners grow the flowers and plants that are healthiest for bees. The key to supporting pollinators turns out to be twofold: Plant an abundance of native species and grow them without pesticides. 100 Plants to Feed the Bees makes it easy to follow this prescription, with beautiful, full-color photos of flowers, herbs, shrubs, and trees that gardeners and landscapers can grow, whether they have acres of land, a suburban yard, or just a window box.

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Tea is big, really big. It is estimated that tea lovers around the globe spend more than $17 billion annually on their favorite drink. Herbal teas are leading the pack as the tea market’s fastest-growing segment with their ability to boost immunity, reduce inflammation, relieve stress, and more. Master herbalist Sarah Farr operates two tea businesses, creating most of her blends on her farm using her homegrown herbs. Her guide to creating flavorful, custom-blended teas offers 101 original remedies for everything from stress management to immune support. Included is a guide to starting an herb garden and tips for sourcing herbs that can’t be grown at home. Full-color photography makes this beautiful book a perfect addition to any herbalist’s home library.

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Fresh

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by Donal Skehan ($24.95, Sterling Epicure, 2017)

by Stefani Bittner and Alethea Harampolis ($22, Ten Speed Press, 2017)

The title of Irish chef Donal Skehan’s book says it all. Fresh is a homage to making the most of seasonal fruit and vegetables by showcasing them in simple, delicious recipes. The fifth in Skehan’s collection of cookbooks, Fresh looks beyond trendy ingredients to reconnect with authentic home cooking that can keep people energized all day. Breakfast options include dishes like Semolina Pancakes with Slow-Roasted Rhubarb, Yogurt, and Pistachios. Lunch options are sensitive to those on the go with recipes like Curried Chicken Salad Jar. Likewise, the “Quick Suppers” section includes dishes such as Thai Minced Chicken Salad while the “Time for Dinner” section includes more involved dishes like Squash, Spinach, and Chickpea Filo Pie. Those with special dietary concerns will find vegetarian and gluten- and dairy-free options featured throughout.

All gardeners hope for a bountiful harvest, even those who don’t grow vegetables. What becomes of the harvest is a more nuanced matter, and that is the premise behind the latest offering from landscape designers Stefani Bittner and Alethea Harampolis. Aiming to engage gardeners in a variety of projects, Bittner and Harampolis offer surprising uses for the fruit, leaves, petals, roots, and seeds of more than 40 plants. Readers will discover new and surprising ways to create pantry staples, floral arrangements, drinks, beauty products, and more, simply by getting creative with common garden plants. Harvest is part cookbook, part DIY guide, with gorgeous full-color photographs gracing every recipe.

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spring salads

B Y L I S A FA B I A N

Š NASSIMA ROTHACKER

celebrate the season

Springtime is great for many things: the arrival of warmer weather, flowers and birds, and fresh seasonal produce. Salads are the epitome of freshness, and they can be customized to your liking. Once relegated to a side plate served before the main meal, salads are now a star attraction and the main course itself. Welcome back spring with the seasonally inspired salads featured here.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 8. 24 tasteforlife

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Crunchy Broccoli and Carrot Salad with a Ginger Garlic Dressing dGV From The New Vegan by Áine Carlin ($19.95, Kyle Books, 2017)

15 minutes prep time ■ serves 2

K head of broccoli, cut into small florets, stalks removed 2 carrots, grated 1 scallion, finely sliced 2 Tbsp fresh cilantro leaves, divided 2 Tbsp toasted sliced almonds*, divided For the Dressing 2 garlic cloves Thumb-size piece of fresh ginger, peeled Juice of K lemon K Tbsp agave nectar or other vegan sweetener K Tbsp cider vinegar 2 Tbsp olive oil

Tuna Niçoise with Green Beans, Potatoes, and Sun-Dried Tomatoes dGn From Around the World in 120 Salads by Katie and Giancarlo Caldesi ($24.95, Kyle Books, 2017)

40 minutes prep time ■ serves 4

10 8 4 to 6 3 1 1 N 12 1 1 K

oz new potatoes oz long green beans eggs scallions or 1 small red onion, finely sliced (5 oz) can sustainably caught tuna in water or oil, drained and flaked large celery stalk, finely chopped c sun-dried tomatoes in oil, roughly chopped good-quality olives, pitted and halved Tbsp capers, drained and rinsed (2 oz) can anchovy fillets in oil, drained c Classic Vinaigrette (recipe follows), to serve

1. Cook potatoes whole with skins on in plenty of boiling salted water in a large pan until tender. Drain and leave to cool. Cook beans in another medium pan of boiling salted water until tender. Drain and leave to cool.

2. Boil eggs and as soon as they are hard boiled (8 minutes will do it), crack the shells and drop eggs into cold running water—this will stop the greenish color from appearing around the yolk. Peel and set aside. 3. When potatoes are cool, cut them in half and put in a large salad bowl. Soak onions in cold water for about 10 minutes to remove their strength, drain, and add to bowl. Cut beans in half and add to bowl with remaining ingredients, except eggs and vinaigrette. 4. Toss salad with vinaigrette. Halve eggs and add. Kitchen Note: For a variation, add bite-sized pieces of avocado or leaves such as shredded Romaine lettuce, watercress, arugula, or baby spinach. Per serving: 275 Calories, 20 g Protein, 25 g Carbohydrates, 4 g Fiber, 11 g Total fat (3 g sat, 5 g mono, 2 g poly), 524 mg Sodium, ★★★★★ Vitamin B3 (niacin), Selenium, ★★★★ Vitamin C, ★★ Vitamin B2 (riboflavin), B12, D, Manganese, Phosphorus, Potassium, ★ Vitamin A, B1 (thiamine), B6, Folate, Pantothenic acid, Copper, Iron, Magnesium

1. Mix broccoli, carrot, and scallion together in medium bowl. 2. To make dressing, pound garlic and ginger to a paste in a mortar and pestle. Add remaining dressing ingredients and whisk vigorously until it emulsifies. 3. Pour half the dressing over vegetables and mix thoroughly before adding most of the cilantro and then the remaining dressing. Toss to combine. Stir through most of the almonds. 4. Serve in a shallow dish and garnish with remaining cilantro and almonds. *To toast sliced almonds, heat a frying pan over medium heat, add the almonds, and toast for about 10 minutes. Stir frequently and be sure to keep an eye on them, as they turn from toasted to burnt in a matter of seconds. Set aside until needed. Per serving: 229 Calories, 3 g Protein, 18 g Carbohydrates, 4 g Fiber, 17 g Total fat (2 g sat, 12 g mono, 3 g poly), 72 mg Sodium, ★★★★★ Vitamin A, C, ★★★★ Vitamin K, ★ Vitamin B2 (riboflavin), B6, E, Biotin, Folate, Copper, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium

© HELEN CATHCART

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© SUMMER RAYNE OAKES

continued from page 25

For Jicama Salad recipe, visit tasteforlife.com/jicama

tasteforlife.com

www.

Classic Vinaigrette dGnV From Around the World in 120 Salads by Katie and Giancarlo Caldesi ($24.95, Kyle Books, 2017)

5 minutes prep time ■ makes approximately K cup

2 Tbsp red wine vinegar K c extra-virgin olive oil, plus extra to taste 1 to 2 tsp mild honey or maple syrup, to taste 2 tsp Dijon mustard 1 medium garlic clove, finely chopped Salt and freshly ground black pepper 1. Put all ingredients into a lidded jar and shake to combine. Taste and add more oil and honey or syrup, if necessary. 2. Store in a lidded jar, in the fridge, for up to a week. Remove from fridge 30 minutes before needed and shake before serving.

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Zucchini, Asparagus, and Pea Salad with Microgreens dGnV From SugarDetoxMe by Summer Rayne Oakes ($24.95, Sterling Epicure, 2017)

10 minutes prep time ■ serves 2

K K K K 2 1 N V 6

green zucchini yellow zucchini (squash) bunch asparagus c English peas dozen snow peas Tbsp extra-virgin olive oil tsp sea salt tsp pepper oz microgreen mix

1. Slice zucchinis in half. Spiralize zucchini through a spiralizer to make zucchini noodles, or matchstick them if you do not have a spiralizer. 2. Blanch asparagus, English peas, and snow peas in another saucepan with K cup of water for about 1 minute or until tender. Drain and set aside.

3. Transfer zucchini, asparagus, and peas to a bowl and toss veggies with oil, salt, and pepper. 4. Top mixture with microgreens and serve. Kitchen Note: Some people like to cut off and compost the tougher, woody stems of the asparagus. But if you want to reduce kitchen waste, you can slice up the stems very finely and add them to the salad. Per serving: 192 Calories, 9 g Protein, 27 g Carbohydrates, 8 g Fiber, 8 g Total fat (1 g sat, 5 g mono, 2 g poly), 344 mg Sodium, ★★★★★ Vitamin A, C, K, Copper, Manganese, ★★★★ Vitamin B6, Molybdenum, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Folate, ★★ Vitamin B3 (niacin), Iron, Magnesium, Phosphorus, Zinc, ★ Vitamin E, Calcium, Pantothenic acid, Potassium

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SMART SUPPLEMENTS BY CAMERON HENDRIX

PRENATAL BASICS MOMS AND THEIR BABIES NEED THESE NUTRIENTS IT’S NO SECRET THAT PREGNANCY RAISES THE BAR FOR A WOMAN’S NUTRITIONAL NEEDS. A HEALTHY DIET CAN LOWER THE RISKS FOR OBESITY, PRE-ECLAMPSIA, FETAL GROWTH RESTRICTION, AND PRETERM BIRTH. UNFORTUNATELY, A 2017 STUDY FOUND THAT MOST AMERICAN WOMEN DO NOT EAT WELL ENOUGH WHILE PREGNANT. Even if you’re eating well, a prenatal vitamin/mineral supplement can increase your odds of having a healthy baby.

Prenatal Principles Glade B. Curtis, MD, and Judith Schuler, authors of Your Pregnancy Week by Week, recommend taking a prenatal supplement that includes these nutrients: ● Calcium for teeth and bones ● Copper for bone formation ● Folic acid for blood-cell production and prevention of birth defects ● Iodine for metabolism control ● Vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, and E for general health and metabolism ● Vitamin C for absorption of iron ● Vitamin D for bones and teeth ● Zinc for nerve and muscle function.

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Focus on Folic Acid Folic acid (the synthetic form of the B vitamin folate) has been shown to reduce neural-tube defects, which are birth defects of the spine and brain. The vitamin is so important, in fact, that Curtis and Schuler advise taking it for at least a year prior to pregnancy. Four-year-olds whose mothers took folic acid during pregnancy were more attentive in preschool and had better social skills, according to author Victoria Dolby Toews. In her book Life After Baby, Toews writes that folic acid may also help prevent some miscarriages. Foods rich in folate include dark-green leafy vegetables, brewer’s yeast, orange juice, and fortified cereals. Most healthcare professionals advise taking a folicacid supplement before and during pregnancy. A new study showed that higher intake of folic acid during pregnancy may lower a child’s risk of developing high blood pressure. The mothers in the study had high cardiometabolic risk factors such as obesity, hypertension, or diabetes.

Other Pregnancy Essentials Low levels of zinc can affect fetal growth. Since zinc is common in many foods, most women consume enough through diet, but the need does increase during pregnancy. Omega-3 fatty acids are crucial for your baby’s brain development. Fatty, coldwater fish such as salmon and sardines are rich in omega 3s, while flaxseeds and walnuts are among the many good plant sources. Omega-3 supplements come in many forms. TFL SELECTED SOURCES “Association of Maternal Plasma Folate and Cardiometabolic Risk Factors in Pregnancy . . .” by H. Wang et al., Am J Hypertens, 3/6/17 ■ Better Food for Pregnancy by Daina Kalnins, RD, and Joanne Saab, RD ($19.95, Robert Rose, 2006) ■ Life After Baby by Victoria Dolby Toews ($18.95, Basic Health, 2012) ■ “Racial or Ethnic and Socioeconomic Inequalities in Adherence to National Dietary Guidance in Large Cohort of US Pregnant Women” by L.M. Bodnar et al., Journal of the Academy of Nutrition and Dietetics, 3/17 ■ Your Pregnancy Week by Week, 7th ed., by Glade B. Curtis, MD, and Judith Schuler ($15.95, Lifelong Books, 2011)

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Meat substitutes are nothing new (think seitan and veggie burgers). But new technology is being used to transform plant ingredients such as peas, non-GMO soy, and grains into products that seem more like real meat. Meatalternative companies hope to win over carnivorous consumers, who someday might be without a traditional meat burger because of demand’s outpacing supply. Big-moneyed investors such as Bill Gates and Google Ventures are hoping that if it smells like, tastes like, and sizzles like meat, people won’t care if they’re not really eating meat. If this doesn’t seem possible, consider the story of Impossible Foods. The Redwood City, California-based company’s CEO and founder, Patrick Brown, has a biochemistry degree from Stanford. His lab created an alternative that aims to deliver the taste of real beef but without the environmental degradation caused by industrial meat production. According to the United Nations, livestock accounts for almost 15 percent of all greenhouse gases.

The plant-based, cholesterol-free burger offers more protein, less fat, and fewer calories than a burger made from 80 percent lean meat and 20 percent fat. convince meat eaters they can enjoy a burger that’s hyped as being better than the real thing, Beyond Meat, which also offers a plant-based ground beef alternative, has its sights set on a smaller group of eaters: vegans. The Los Angeles company’s Beyond Burger is a pea protein offering that supposedly packs the sizzle of ground beef and “bleeds” beet juice.

Impossible Burger’s plantbased offering is still more expensive to produce than beef patties, a cost reflected in the $13 to $16 asking price at restaurants. But the company expects to refine its production processes and beef up its distribution network, which will lead to selling the product in stores. But the biggest hurdle of all might be carnivorous consumers. Recent focus group participants said they’re not comfortable eating meat that isn’t meat. TFL SELECTED SOURCES “The ‘Impossible’ Veggie Burger: A Tech Industry Answer to the Big Mac” by David Gelles, The New York Times, www.NYTimes.com, 1/13/17 ■ “Is This the Beginning of the End of Meat?” by Caitlin Dewey, The Washington Post, 3/17 ■ “Perceptions of Cellular Agriculture: Key Findings from Qualitative Research,” Hart Research Associates, 1/17 ■ “Silicon Valley’s Bloody Plant Burger Smells, Tastes and Sizzles Like Meat,” NPR, 6/16

Meet the Impossible Burger

Made from wheat and potato (with flecks of coconut oil to simulate fat) the Impossible Burger feels and tastes like ground beef, according to taste testers who recently landed tables at a few high-end New York restaurants, the only places that currently sell the alternative patties. The ingredient that makes the product seem more like beef than a traditional veggie burger is “the addition of heme, an iron-rich molecule contained in blood (which the company produces in bulk using fermented yeast),” reports The New York Times. The plant-based, cholesterol-free burger offers more protein, less fat, and fewer calories than a burger made from 80 percent lean meat and 20 percent fat. While Impossible Foods hopes to www.tas teforl i fe.com Untitled-2 1 TFL_0517_100_35_37.indd 37

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HERBAL HELPERS BY KELLI ANN WILSON

CILANTRO & CORIANDER FLAVORS TO CELEBRATE! CILANTRO: YOU EITHER LOVE IT OR HATE IT. THE SEEMINGLY INNOCUOUS GREEN LEAVES OF THE CORIANDER PLANT— WHICH PRODUCES BOTH CILANTRO AND CORIANDER SEEDS—CAN ELICIT STRONG NEGATIVE REACTIONS IN SOME TASTERS. SCIENTISTS POSTULATE THAT COMPLAINTS OF A SOAPY SMELL OR FLAVOR MAY BE LINKED TO SPECIFIC GENES RELATED TO THE ABILITY TO DISCERN BITTER FOODS AND STRONG SMELLS. While cilantro may have its modern detractors, in ancient times it was a favorite of many cultures. The leaves were used to enhance the flavor and exhilarating effects of wine, while coriander seeds were thought to grant everything from wit to immortality.

Meet the Herb of the Year

Cilantro and coriander cooking tips Use cilantro when fresh; dried leaves lack flavor. ✔ Cilantro stems are also flavorful, so feel free to chop and add them along with the leaves. Always add cilantro near the end of cooking time for the best color and flavor.

medicine to reduce gas, stimulate slow digestion, and relieve stomach cramps. The herb may also be helpful for heatstroke, anxiety, and insomnia. Fresh cilantro resembles flat-leaf parsley. You’ll want to choose firm, bright-green plants. Cilantro spoils quickly, so it needs to be refrigerated and used within several days. Coriander seeds and powder have a longer shelf life, with ground seeds lasting about six months and whole seeds for up to a year. If seeds have been in storage for some time, soak them in cold water for about 10 minutes to refresh their essential oils before grinding. Cilantro leaves are perfect for garnishing foods from around the world, but are particularly suited to Mexican, Portuguese, and Thai cuisines. Both the leaves and the seeds of the cilantro plant enhance the flavors of soups, vegetable dishes, and broths. TFL

All controversy aside, both cilantro and coriander are packed with health benefits. Thus, it ✔ Enhance coriander’s flavor makes perfect sense that the by heating seeds in a dry International Herb Association pan over low heat until has named the plant Herb of fragrant. the Year for 2017. ✔ Seeds can be ground in a Research has shown that spice mill or coffee grinder, coriander has anti-inflammatoor crushed with a mortar ry properties and may also help and pestle. lower cholesterol and blood SOURCE “Tips for Cooking with Coriander/ sugar levels. Oils derived from Cilantro,” Herb Society of America, www. HerbSociety.org, 2016 the cilantro plant and its seeds contain phytonutrients and flavonoids, as well as antimicrobial compounds. SELECTED SOURCES “Cooking with Spices: Cilantro,” www.DrWeil.com ■ The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, Both the leaves and the seeds of the coriander 2006) ■ “Love to Hate Cilantro? It’s in Your Genes and Maybe, In Your Head” by plant (Coriandrum sativum) are used in traditional Michaeleen Doucleff, www.NPR.org, 9/14/12

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Mexican Black Bean and Corn Salad with Cilantro Dressing From 100 Best Vegan Recipes by Robin Robertson ($16.99, Houghton Mifflin Harcourt, 2016)

20 min prep time ■ serves 6

3 c cooked or 2 (15.5 oz) cans black beans, drained and rinsed 2 c frozen corn kernels, thawed K c finely chopped red bell pepper 1 jalapeño chili, seeded and minced 2 Tbsp minced scallions 2 garlic cloves, crushed N c chopped fresh cilantro 1 tsp ground cumin O tsp salt N tsp freshly ground black pepper N c olive oil 2 Tbsp fresh lime juice 2 Tbsp water

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1. In a large bowl, combine beans, corn, bell pepper, jalapeño, and scallions. 2. In a blender or food processor, mince garlic. Add cilantro, cumin, salt, and black pepper and pulse to blend. 3. Add oil, lime juice, and water and process until well blended. Pour dressing onto salad and toss to combine. Taste and adjust seasonings, if needed. Per serving: 252 Calories, 10 g Protein, 32 g Carbohydrates, 9 g Fiber, 11 g Total fat (2 g sat, 7 g mono, 1 g poly), 108 mg Sodium, ★★★★★ Vitamin C, ★★★ Folate, ★★ Vitamin B1 (thiamine), Magnesium, Manganese, ★ Vitamin B3 (niacin), Copper, Iron, Phosphorus, Potassium

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NATURAL BEAUTY BY KARIM ORANGE

COLLAGEN V. CELLULITE HOW THE TWO ARE LINKED COLLAGEN IS A PROTEIN PRODUCED IN THE HUMAN BODY. IT IS FOUND IN THE BONES, TENDONS, MUSCLES, BLOOD VESSELS, SKIN, AND MORE. The word collagen is derived from the Greek word “kolla,” meaning glue. Basically, collagen is the glue that holds the body together. Our bodies produce collagen naturally in abundance when we’re young, but production starts to decline at about age 25. It decreases even more after menopause. Other factors such as smoking, sugar consumption, and exposure to ultraviolet rays also decrease collagen. This decrease contributes to wrinkles, sagging skin, and cellulite.

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What Is Cellulite? Cellulite occurs when underlying fat deposits push through layers of collagen fibers, or connective tissue, under the skin. The resulting dimpled skin is most noticeable in women in the buttocks and legs and as we age. Cellulite can also be genetic, occurring in women of any weight. When collagen levels are low, it can contribute to cellulite. So it’s important to keep collagen levels high.

Meet Your Natural Weapons The best way to prevent and minimize cellulite is through sound nutrition and exercise. The same two factors also help with collagen production. While there is no way to prevent aging, you can do so more gracefully with the following tips. ■ Exercise: This helps reduce overall body fat and increase blood flow. Try doing 30 minutes of cardio five times per week. Cardio alone will not be enough to minimize cellulite dimples. Full body strength is important not only to build muscles but for smooth skin. Try lifting weights twice a week. Pay attention to areas where you see

cellulite, and do targeted exercises for that area. If you have cellulite on your buttocks, try doing squats and lunges. If the gym is not your thing, use strength bands in your home or outside in a park. Try making a fun “anticellulite” playlist for your workouts. Make exercise fun! ■ Diet & Nutrition: To support your body’s ability to produce collagen, consume a diet rich in antioxidants such as vitamins C, E, and beta carotene. Good sources of vitamin C include red bell peppers, watermelon, strawberries, broccoli, cauliflower, cabbage, and tomatoes. Wheat germ, nuts, seeds, and vegetable oil provide vitamin E. Eat spinach, sweet potatoes, carrots, and pumpkin for beta carotene. B-complex vitamins and minerals such as magnesium and zinc also play an important role. Foods like blueberries, dark leafy greens, mangoes, and eggs are great collagen boosters. Consider using avocado oil. A study published in the Journal of Rheumatology found that avocado oil significantly increased one type of collagen.

Collagen Supplements If you can’t always eat a collagenproducing diet, consider supplements. One recent study found that Verisol, a specific type of collage peptide, produced statistically significant cellulite reductions. In a study published in the Journal of Medicinal Food, 105 women between the ages of 24 and 50 were given a daily dose of 2.5 grams (g) of Verisol collagen peptides or a placebo. After six months, women with a normal body mass index (BMI) had reduced cellulite by about 9 percent. The same normal-BMI group saw a decrease of 11 percent in “thigh skin waviness.” TFL SELECTED SOURCES “Avocado/Soybean Unsaponifiables Prevent the Inhibitory Effect of Osteoarthritic Subchondral Osteoblasts on Aggrecan and Type II Collagen Synthesis by Chondrocytes” by Y.E. Henrotin et al., J Rheumatol, 8/06 ■ “Cellulite in Menopause” by M. Leszko, Prz Menopauzalny, 10/14 ■ “Collagen Supplements Offer Cellulite Benefits . . .” by Will Chus, www.NutraIngredients.com, 3/1/16 ■ “Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology” by M. Schunck et al., Journal of Medicinal Food, 12/15 ■ “Foods That Build Collagen Elastin,” www. HealthyEating.sfgate.com

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BY JANE EKLUND

To Sleep— Perchance to Dream Wake up, and sleep again Sleep: Have we been doing it all wrong? Our ancestors would probably say so.

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Let’s back up a bit. Or, rather, a bit more than a bit. Back, say, to Shakespeare’s time. Before electric lights. Before oil lamps. Nighttime was a scary place. The streets, lit only by stars and moon, were havens for criminals, so everyone else mostly stayed inside—where there wasn’t much to do, given the lack of lighting and the fact that candles were very expensive. So just what did people do? If you were to guess that they slept, you’d be right—partly. As Roger Ekirch, a historian at Virginia Tech, pieced together from literature, documents, personal papers, and the like, our forebears slept twice. Over the course of about 12 hours, they’d fall asleep around dusk, sleep for several hours, wake for a few hours, and then sleep until morning. Ekirch wrote a book, At Day’s Close: Night in Times Past, about what was often referred to as “first sleep” and “second sleep,” detailing references to double dozing from Chaucer, Dickens, early physicians, and more.

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How did people spend the time between their two sleeps? A lot of folks lolled about in bed, chatting with family members, contemplating their dreams, praying, reading, smoking, or having sex. More active types, if they had oil lamps or enough light from the moon, got up and visited neighbors or tended to chores like chopping wood or sewing. Eventually, gas lighting and then electric lighting was installed to brighten up streets and alleyways and the interiors of houses. People could prolong their activities, and the gap between first and second sleep closed up. References to sleeping twice disappeared over the course of the nineteenth century, Ekirch noted. “Now people call it insomnia,” he wrote. Interestingly, a sleep researcher with the National Institute of Mental Health, Thomas Wehr, conducted a study in the 1990s to try to recreate conditions that spurred segmented sleeping. Fifteen men stayed up 10 hours a day and spent the other 14 in a closed, dark room. At first, they slept for extra-long periods, catching up on sleep lost to busy modern life. But then an interesting thing began to happen. By week four, they started to sleep twice—two lengths of several hours apiece, totaling eight hours, with a relaxing, meditative period in between.

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Two-sleep or Not Two-sleep?

What can we learn from our sleep two-timing ancestors and from Wehr’s sleep study? It seems clear that our bodies adjust to long nights of darkness. But artificial lights and days regulated by work, school, and other schedules mean few of us could actually pull off nightly double doses of sleep. The critical piece is getting eight hours, whether it’s all at once or split into segments. For those who suffer from occasional or frequent trouble sleeping, the notion of our predecessors waking in mid-sleep every

NON-GMO · MASS SPEC Documentation

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continued from page 45

night might prove a comfort—and relieve some of the anxiety of insomnia. Instead of worrying about losing sleep, we might do well to relax, rest, and meditate.

The Nap’s the Thing

While most of us can’t stretch out our sleep over 12 or 14 hours, we can keep in mind that our bodies don’t need to get their eight hours all in one chunk. Research shows that the benefits of sleep are available anytime during the day by catching 40 winks. A NASA study found that a 24-minute nap improved the cognitive performance of participants, and a Harvard professor of psychiatry has noted that sleeping deeply, even in a short nap, helps people’s brains decide what new information to store and what to discard. In the United States, our lives have long been organized around one eight-hour nightly sleep, but other cultures still reap the rewards of daytime napping. We all know about the siestas of Spain and Latin America, but people Creative Times in India are daytime Many artists and writers have nappers as well, and in described working in between China, millions of office two segments of sleep, finding the workers lay their heads in-between time to be a font of on their desks for a creativity. Architect Frank Lloyd 60-minute post-lunch Wright got up at 4 a.m., worked sleep break. for a few hours, then napped. The Mayo Clinic Nobel-winning novelist Knut Hamsun kept pencil and paper on his notes that naps provide bed table and wrote after waking relaxation, reduced from a sleep of a couple of hours. fatigue, increased Psychologist B.F. Skinner did alertness, improved the same thing. Writer Marilynne mood, and improved Robinson found her periods of performance. And, “benevolent insomnia” to be very as research by Ekirch, productive. Wehr, and others SOURCE “Why Broken Sleep Is a Golden Time for has shown, when you Creativity” by Karen Emslie, aeon, 11/7/14 take away the manufactured lighting and schedules of contemporary American life, our bodies naturally shift into different modes of sleeping. So if you’re able to slip a strategic nap into your schedule, by all means do so. Or, as our friend the Bard might have put it, to thine own sleep be true. TFL

SELECTED SOURCES “Busting the 8-Hour Sleep Myth: Why You Should Wake Up in the Night” by Natalie Wolchover, www.LiveScience.com, 2/16/11 ■ “Humans Used to Sleep in Two Shifts, and Maybe We Should Do It Again” by Melinda Jackson and Siobhan Banks, htpps://TheConversation.com, 6/17/16 ■ “The Myth of the Eight-Hour Sleep” by Stephanie Hegarty, BBC World Service, 2/22/12 ■ “Napping Isn’t Just for Children” by Mayo Clinic Staff, www.MayoClinic.org, 10/3/15 ■ “Rethinking Sleep” by David K. Randall, The New York Times Sunday Review, 9/22/12 ■ “Your Ancestors Didn’t Sleep Like You,” Slumberwise.com, 5/16/13 www.tas teforl i fe.com Untitled-4 1 TFL_0517_100_44_45_47.indd 47

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VITAMIN DEFICIENCY. HIGH BLOOD SUGAR LEVELS. DIGESTIVE DISCOMFORT.

VEGETARIANS Vegans and vegetarians benefit from nutrients they would not normally receive from daily nutrition.

BLOOD SUGAR MANAGEMENT Brewer’s Yeast can assist the body’s ability to manage blood sugar levels.*

REGULARITY Promote a healthy digestive system and ease symptoms from digestive discomfort.

ANSWERS FOR LIFE.

©2017 Twinlab Corporation. All Rights Reserved.

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

GO MEDITERRANEAN! WHERE IT’S EASY TO BE GLUTEN FREE

IT’S NOT HARD TO FIND HEALTHY—AND GLUTEN-FREE—CHOICES WHEN IT COMES TO THE MEDITERRANEAN DIET. THIS EATING PLAN ENCOMPASSES ALL FOOD GROUPS, MAKING IT A HEALTHY CHOICE FOR LOWERING BODY MASS INDEX AND IMPROVING CHOLESTEROL LEVELS. Fruits, vegetables, seafood, healthy fats (nuts, seeds, extra-virgin olive oil), beans and legumes, and whole grains comprise the majority of this popular diet. While not all whole grains are gluten free, some of the more popular Mediterranean options are—amaranth, black rice, brown rice, buckwheat, millet, polenta, and quinoa. When it comes to enjoying seafood on the Mediterranean diet, select the oilier varieties (trout, sardines, herring, mackerel, and salmon). These types of fish contain heart-healthy fats, including omega-3 fatty acids—a nutrient the body cannot make on its own.

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Beans and legumes are another great choice. Full of protein, fiber, iron, B vitamins, and minerals, they are affordable and easy to prepare. Fruits and vegetables are an important part of a gluten-free Mediterranean diet as well. In fact, they should be the majority of what you eat on this diet. Full of essential antioxidants and nutrients, fruits and vegetables help your body fight off many diseases, including cancer. The following recipes are great examples of how this healthy eating plan and gluten free go hand in hand. SOURCE Living the Mediterranean Diet by Nick Nigro & Bay Ewald with Rea Frey ($21.95, Ulysses Press, 2015)

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Mediterranean Bean Salad dGnV From the American Institute for Cancer Research, www.aicr.org

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20 minutes prep time + 1 hour chill time n serves 8

Salad 1 (15 oz) can garbanzo beans, rinsed and drained 1 (15 oz) can butter beans, rinsed and drained (cooked fresh beans may be substituted) 1 (15 oz) can dark red kidney beans, rinsed and drained K small red onion, chopped fine 1 celery stalk, chopped fine 2–4 garlic cloves, minced K–1 c fresh parsley, chopped fine N c basil, chopped fine (1 Tbsp dried basil may be substituted) 1 Tbsp fresh rosemary, chopped fine 2 tomatoes, diced

Dressing 3 Tbsp extra-virgin olive oil 1 Tbsp vinegar (either white wine or apple cider work well) Juice of 1 lemon K Tbsp dried Italian seasoning Salt and freshly ground pepper to taste 1. In a large bowl combine beans. Mix in onion, celery, garlic, parsley, basil, and rosemary, adding tomatoes last to keep them from unnecessarily breaking apart. 2. In a separate mixing bowl whisk together dressing ingredients. 3. Add dressing to beans and toss gently to coat. 4. Chill for at least 1 hour to allow beans to absorb flavor of dressing. Retoss gently and serve.

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Socca dGnV From the Taste for Life test kitchen

25 minutes prep time + 2 hours sit time for batter n serves 4

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c chickpea flour c warm water tsp sea salt tsp ground black pepper small garlic clove, minced Tbsp olive oil, divided

1. Whisk together flour, water, salt, pepper, garlic, and 2 tablespoons of the oil in a large bowl. Allow batter to sit at room temperature for a minimum of 2 hours. 2. Heat oven broiler. Add K tablespoon of the oil to the bottom of a 10-inch cast iron pan. Swirl to coat bottom of pan. Heat pan for 5 minutes under broiler. 3. Carefully remove pan from oven. Stir batter and pour half of it in bottom of pan. Swirl batter around to cover pan bottom. Return pan to oven under

preheated broiler. 4. Bake until socca is firm and edges are lightly browned, approximately 5 to 10 minutes. Check every few minutes to see how socca is doing. 5. Remove socca with a spatula to a cutting board. Cut into 6 wedges. 6. Repeat process to make a second socca with remaining K tablespoon oil and remaining half of batter. Serve socca wedges immediately. Kitchen Note: Enjoy these chickpea flour crêpes topped with crumbled feta cheese, pitted green and black olives, salad greens, or your favorite roasted vegetables.

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Per serving: 169 Calories, 4 g Protein, 13 g Carbohydrates, 1 g Fiber, 12 g Total fat (1 g sat, 7 g mono, 1 g poly), 288 mg Sodium, H Copper

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Š EVAN SUNG

continued from page 51

Cold Soba Noodles With Roasted Tomato Oil, Kalamata Olives, and Shaved Parmesan Cheese Gn From 100% Real by Sam Talbot ($29.99, Oxmoor House, 2017)

35 minutes prep time n serves 6

K O N 6 1 2 4 3 1K 3 3 3 M N

c grape tomatoes tsp kosher salt tsp black pepper Tbsp olive oil, divided lb uncooked dried gluten-free soba noodles Tbsp finely chopped shallot garlic cloves, grated anchovies, chopped c pitted Kalamata olives, chopped Tbsp fresh thyme leaves Tbsp balsamic vinegar Tbsp water oz shaved Parmesan cheese (about L c) c torn fresh basil

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1. Preheat broiler with oven rack 6 inches from heat. Place tomatoes on a rimmed baking sheet. Broil until just popped and browned, about 5 minutes. 2. Process broiled tomatoes, salt, pepper, and 4 tablespoons of the oil in a food processor until smooth. 3. Cook soba noodles according to package directions for al dente. Drain and rinse in cold water. Transfer to a bowl. 4. Heat remaining 2 tablespoons oil in a large skillet over medium-high. Add shallot, garlic, and anchovies; cook until fragrant and shallot is translucent, 4 to 6 minutes. Add olives, thyme, vinegar, 3 tablespoons water, and 2 tablespoons of the broiled tomato oil; cook until slightly

reduced, about 3 minutes. 5. Add remaining broiled tomato oil to cooked soba noodles; toss to coat. Divide noodle mixture among 6 bowls. Top each with about N cup olive mixture. Top with Parmesan and basil. Cookbook Note: Cookbook author Sam Talbot was diagnosed at a young age with diabetes, an experience that gave him a deep understanding of how food impacts life. In addition to being a chef, author, and TV personality, Talbot is cofounder of Beyond Type 1, a nonprofit organization focusing on the diabetes community. Per serving: 505 Calories, 16 g Protein, 62 g Carbohydrates, 10 g Fiber, 21 g Total fat (3 g sat, 15 g mono, 2 g poly), 671 mg Sodium, HHHHH Manganese, Selenium, HHHH Vitamin B3 (niacin), HHH Magnesium, Phosphorus, HH Vitamin B1 (thiamine), Copper, Iron, H Vitamin B2 (riboflavin), B6, E, Folate, Pantothenic acid, Calcium, Potassium, Zinc

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HEALTHY FAMILY

IT’S GOOD TO FEEL GOOD

BY MARTIN HANFT

SMART CYCLING THE MONTH OF MAY IS NATIONAL BIKE MONTH, AND THE PERFECT TIME OF YEAR TO OIL THE FAMILY’S BIKES AFTER THE LONG WINTER AND HEAD OUTDOORS.

Bicycling is a nearly ideal form of exercise: It’s low impact, good for the environment, and fun. From young children to older adults, all ages can ride, and the physical exercise can help to prevent such illnesses as heart disease, diabetes, arthritis, and cancer. Cycling at a steady rate burns about 300 calories per hour, making the sport great for losing extra pounds. It also strengthens the heart and circulation, builds lung capacity and muscle mass, strengthens bones, and reduces depression. You might even sleep better. Here are some safety tips for family biking: Make sure all family members wear a helmet—every time. Even at low speed, a fall can be dangerous. Wearing a bike helmet reduces a child’s risk of head injury by 85 percent, according to the Consumer Products Safety Commission. Proper fit is essential, so remember that the helmet should be level, snug but not tight, and touching all Did you know? around. If it’s fastened properly, There was a 64 percent you should not be able to pull increase in cyclists comit off. Children love to choose muting to work from their own helmets; make sure 2000 to 2012. they select a bright color for SOURCE United States Department of safety. Transportation Check that the family’s bikes are in good repair. Brakes are primary, and they are easily tested and adjusted; if in doubt, consult your local bike shop. Oil any rusty chains and check for proper tire inflation. Inflating with a hand pump reduces the risk of over-inflation. Wear bright clothing for visibility, and tuck in shoelaces and cuffs that might catch in the chain. Velcro cuff straps with reflective tape are handy for those not sporting spandex. Ride in the direction of traffic, obeying all street signs and traffic rules. Or ride the bike path. Use hand signals before turning. Sneakers are great for bike riding. Never bike barefoot. With a few simple safety precautions, family biking opens a world of exploration, exercise, and fun. TFL

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SELECTED SOURCES “Bicyclists,” United States Department of Transportation, www.nhtsa.gov ■ “Cycling—Health Benefits,” Better Health Channel, www.BetterHealth.vic.gov.au

* 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.

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Don’t let them bite.

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THROWBACK B Y TA S T E F O R L I F E S TA F F

BREWER’S YEAST

Did you know? Brewer’s yeast is a good source of vitamin B6, which can reduce PMS symptoms.

GET REACQUAINTED WITH A CLASSIC BREWER’S YEAST HAS BEEN GRACING THE SHELVES OF HEALTH FOOD STORES FOR DECADES. BUT DID YOU KNOW ABOUT THE MANY BENEFITS OF THIS OLDIE BUT GOODIE?

What Is It? As its name implies, brewer’s yeast is a derivative of beer and ale production. But its uses are not just limited to your local brewery. Although related to the yeast used to bake bread, this one-celled fungus (Saccharomyces cerevisiae) is inactive and traditionally has been used as a supplement due to its high amounts of vitamins, minerals, and protein. It is high in the B vitamins—important for energy and mood—as well as the mineral chromium. Research also suggests that brewer’s yeast may help alleviate the symptoms of some common health complaints, such as the following: Diabetes: Brewer’s yeast may help lower blood sugar levels due to its

chromium content. It also improves glucose tolerance and may reduce the amount of insulin needed. Cholesterol: Research suggests that brewer’s yeast may boost HDL (“good”) cholesterol levels, and reduce LDL (“bad”). This may be due to chromium’s effect on the metabolism of lipids and carbohydrates. Immunity: Brewer’s yeast appears to provide protection against bacterial and viral infections, including flu and the common cold. Studies have shown that beta glucans present in brewer’s yeast have an immune-strengthening effect. Digestion: Brewer’s yeast contains microflora that have probiotic

qualities, which may be useful in treating diarrhea and other digestive tract disorders like irritable bowel syndrome and lactose intolerance.

How to Take It Brewer’s yeast comes in powder, flake, tablet, and liquid forms. While brewer’s yeast has many useful health applications, it can interact with some medications—including those for diabetes—so talk with your healthcare practitioner before taking it as a supplement. The most common side effects of brewer’s yeast supplements are bloating, gas, and headaches. TFL SELECTED SOURCES “Brewer’s Yeast,” University of Maryland Medical Center, www.umm.edu, 6/26/14 ■ “Brewer’s Yeast” by Anna Zernone Giorgi, www.Healthline.com, 9/16/16 ■ “Immune-Modulatory Effects of Dietary Yeast Beta-1,3/1.6-D-Glucan” by H. Stier et al., Nutr J, 2014

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ASK THE DOCTOR

DIGESTIVE WOES A NATURAL HEALTH EXPERT TAKES ON YOUR QUESTIONS Michael Murray, ND, is one of the world’s leading authorities on natural medicine. He has published over 30 books featuring natural approaches to health.

Q: I’ve heard of supplements for lactose intolerance—is there anything I can try for gluten? Renee B., Florida A: Gluten is the main protein complex primarily found in grains, including wheat, barley, spelt, and rye. Many people have an intolerance to gluten along with casein, a protein found in milk. When ingested in intolerant individuals, these proteins can produce gastrointestinal discomfort, especially gas and bloating. Although the popular solution for gluten and casein intolerance is following a gluten-free, casein-free diet—and eliminating the offending proteins will reduce discomfort—there are often hidden sources of gluten or casein in foods. Supplemental digestive enzyme preparations can help people tolerate lower levels of gluten or casein intake, especially during the initial phase of gluten and/or casein avoidance. Specifically, the enzyme dipeptidyl peptidase IV (DPP-IV) targets both gliadin (a protein found in gluten) and casein and is resistant to breakdown by other digestive enzymes. DPP-IV is thought to be one of the key enzymes responsible for the digestion of these proteins and is found in lower amounts in the intestinal lining of individuals with gluten sensitivity and intolerance. In fact, there is an inverse relationship between the level of DPP-IV and intestinal damage in people with gluten sensitivity. In other words, the lower the DPP-IV, the more significant the damage to the intestinal lining. Digestive enzyme preparations containing DPP-IV are often recommended to safeguard against hidden sources of gluten, but the best advice for those with gluten intolerance is to do all they can to avoid ingesting gluten.

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Q: There have been reports about side effects from acid-blocking drugs in the media. What are some natural solutions for occasional heartburn? Julie S., Michigan A: Occasional heartburn from indigestion is a common problem. Most often, people reach for acidblocking medications to deal with the situation. This approach is somewhat shortsighted in that they are usually only treating symptoms, and these drugs typically have a long list of possible side effects. The side effects of the strongest acid-blocking drugs, the proton-pump inhibitors, are particularly worrisome. They seem to block digestive symptoms only to cause potentially even more severe issues as they are linked to everything from increased risk of infections, osteoporosis, heart attacks, strokes, and Alzheimer’s disease. Because of these side effects, these products are generally recommended to be taken for only 14 days, but millions of people take them for much longer. One alternative to dealing with indigestion is taking a supplement that contains digestive enzymes to support the digestion of foods that may trigger heartburn and indigestion, as well as zinc carnosine. This special form of zinc has been shown to soothe and help strengthen the mucosal lining of the stomach to allow it to act as a buffer to gastric acid. The combination of digestive enzymes and zinc carnosine is ideal for quickly relieving occasional heartburn and indigestion. TFL

Do you have questions about natural health? Send them to the editor at: Lynn.Tryba@TasteforLife.com.

M AY 2017

4/10/17 11:58 AM


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LAST WORD

“At the most difficult moments of my life, when it seemed that every door was closed to me, the taste of those apricots comes back to comfort me with the notion that

For more inspirational quotes, visit TasteforLife.com/words-for-life

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abundance is always within reach,

if only one knows how to find it.” —Isabel Allende

M AY 2017

3/30/17 11:31 AM


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